Best Autumnal Casserole

I came across this recipe yesterday when it was posted by One Green Planet. I follow them on Facebook and they often share the most awesome looking recipes.  This one seemed so easy to make (read painless) that I knew I had to try it. I would have made it yesterday except we didn't go grocery shopping until this morning and I had nothing at home except the spices I needed. The reason I say this recipe was painless is because even though it takes an hour or more to get to the table, your total effort is probably less than 15 minutes. Also, my adapted version is made with completely whole, minimally -processed, ingredients (I sub'd Tofurkey sausage with canned pinto beans) and used no butter or oil. 

The Best Fall Casserole

Adapted from: One Green Planet - The Best Fall Casserole

Prep Time: 15 min + ~1 hour in the oven

Ingredients (Serves 4):

1. 1.5 lb Red Potatoes (cleaned, diced into large chunks)
2. 1 lb bag of Crinkle-Cut carrots
3. 1 Large Green Bell pepper
4. 1/2 Large Yellow onion
5. 1/2 Large Red Onion
6. 1 tsp powdered garlic
7. 1 tsp Red pepper flakes
8. 1/2 tsp Dried Oregano
9. 1/4 tsp Sea salt
10. 1/2 tsp Ground Pepper
11. 1/4 tsp dried Parsley
12. 1 3/4 cups Home-made Vegetable broth
13. 4 tbsp balsamic vinegar
14. 1 cup Canned Beans (I used Pinto)

Directions:

Preheat oven to 425° F. Meanwhile cut red onion into large chunks and line the bottom of a heavy baking pot with the onion. Next, add a layer of crinkle cut carrots and top off with large chunks of white onions.

Wash thoroughly with a vegetable brush, remove any dirt-filled eyes, and cut potatoes into large bite-sized chunks. I did not peel the potatoes as I prefer to leave the extra nutrients and fiber in my veggies. Add potatoes as your fourth layer and top off with chunks of green bell pepper. 

Finally, on top, add a layer of beans. I used pinto beans today but I think any kind of bean would work well in this casserole. Feel free to use red kidney beans or even any variety of white beans. The purpose is basically to add a source of complex carbohydrates and protein. In a small bowl, mix all the spices with the vegetable broth and balsamic vinegar, and pour over the veggies in your baking dish. Cover, and place the entire pot in the oven for about an hour. Check to make sure that the potatoes are tender and it's done. Turn off oven and let sit until ready to serve. 

I made this casserole this afternoon in my Le Creuset and simply turned off the oven before we left the house to go for a hike. I knew the Le Creuset would hold the heat and cook any hint of crispness out of the potatoes and also keep our dinner warm for when we got home. We hiked for almost 2 hours and drove about 30 minutes each way. This is how this casserole looked when we all got home. The house was filled with the aroma of the oregano and parsley and we were all starving. I made some Texas toast for the kiddos, reheated my pot on the stove and we enjoyed this hearty meal. It was an awesome meal to come home to after a good day in the woods! 

Nutrition Facts (Per Serving): Calories 256 (Fat Calories 7)

Total Fat 0.8 g; Carbohydrates 54.6 g; Fiber 11.0 g; Sugars 10.6 g; Protein 8.3 g


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

Aloo MIrchi Subzi

Some days are just meant to be 'Roti & Subzi Days'!! That's comfort food to an Indian. Some fresh chapatis and one curried vegetable. On this Tuesday evening, that is all I was in the mood for. I had some Russet potatoes, some red and green bell peppers and so it was a night for Aloo (Potatoes) and Mirchi (Sweet Peppers). 

Aloo Mirchi Subzi

Prep Time: 20-25 min

Ingredients (Serves 4):

1. 2 Russet Potatoes, peeled, and cut into 1/2" cubes (about 2 cups)
2. 1 Medium Red Onion (diced, about 1/2 cup)
3. 1 Large Green Bell Pepper (diced, about 1 cup)
4. 1 large Red Bell Pepper (diced, about 1 cup)
5. 2 tbsp Ground Cilantro seeds
6. 1/4 tsp Turmeric
7. 1 tsp Cumin Seeds
8. 1 tsp Deggi Chili Powder
9. 2-3 tbsp fresh, chopped Cilantro leaves. 
10. Salt, to taste

Directions:

Line a pot on medium heat with water and add onion. Saute for a couple of minutes until translucent and add diced potatoes. Saute for a good 10 minutes on medium heat until the potatoes are almost done (fork tender). Add all the dry spices, toss well and then add diced peppers. Mix everything well. Sprinkle chopped cilantro leaves on top, reduce heat to medium low, cover and cook for about 5 minutes until the peppers start to wilt. For this dish, in the end you want the potatoes to be almost a little over-cooked (but you don't let them become completely mushy). And you want the peppers to be cooked and tender, but you want them to retain just a bit of a crunch!! Serve hot, as a side dish with whatever else you're having, or enjoy this dish as your entree with Naan or fresh rotis! Yum! 

Nutrition Facts (Per Serving): Calories 152 (Fat Calories 5)
Total Fat 0.6 g; Carbohydrates 33.8 g; Fiber 6.0 g; Sugars 4.7 g; Protein 4.0 g

Tips for Leftovers:

1. Spread a thin layer of hummus on 2 slices of bread, load up with subzi, bring the sandwich together and grill on a George Foreman, or sandwich maker until crisp. Serve hot with tomato ketchup, or even better, with fresh mint chutney!
2. Roll out a fresh roti (uncooked), load up one half (of the central portion) with subzi, fold over and seal the ends with wet fingers (almost like a large ravioli, or dumpling). Crimp the edges with your fingers, place on a parchment paper lined cookie sheet and bake in an oven (375 F) for 20 minutes (or until crisp), for fresh home-made, non-fried, Samosas! 

Quinoa & Black Bean Stuffed Peppers

Normal Yoder is back :) Yup! Our local Amish Farmer's Market is finally open. I stopped by yesterday and picked up 3 fresh aromatic green peppers, a head of cabbage, some fresh tomatoes and cucumbers. I decided to make some stuffed peppers for dinner last night. I looked for various recipes online and found quite a few but wanted to make something very simple. So I decided to make a simplified version of all the recipes I read. This one had 6 ingredients total and taste-wise .. it's da bomb in taste and simplicity!

Quinoa & Black Bean Stuffed Peppers

Prep Time: 15 min + 45 min (baking time)

Ingredients (Serves 3 or 6):

1. 3 Bell Peppers, halved, seeds removed
2. 3/4 cup Quinoa, prepare according to package instructions
3. 1 x 15oz can of Bush's Black Beans, drained and rinsed
4. 1 Medium Onion (I used white)
5. 1 tbsp Cumin Seeds
6. A few sprigs of fresh cilantro, diced finely
7. Salt and Pepper, to taste 

Directions:

The stuffing

Line a skillet with water and add diced onion. Saute until translucent and add drained/rinsed black beans. Allow any excess water to evaporate, leaving the dish moist. Add Cumin seeds and saute for another couple of minutes, adding occasional splashes of water, as needed, to prevent sticking. Once cumin is aromatic, add quinoa, toss well and add finely diced herbs. The final stuffing mix should be moist but not runny. Taste test for salt and pepper. Transfer to a bowl and set aside. 

Preheat oven to 350 F. Prepare each of the peppers by cutting in half and removing seeds with a paring knife. If necessary, shave off a piece at the bottom of each pepper to make sure it sits like a flat boat. I diced the shavings into small pieces and added those to my stuffing as well. Line a casserole dish with parchment paper (or cooking spray) and set aside. Using a small spoon, fill each pepper with the stuffing, over stuffing is good as there is nothing in this stuffing to expand. Set each pepper in the casserole dish and bake uncovered for about 30-45 minutes. Typically when the peppers are done, their aroma is released and the house starts to smell like roasted/grilled peppers. Serve warm, as a side. Serve with hot sauce. 

My Assessment: This dish was really filling and very low-calorie for being so filling. We had it as our entree instead of as a side, so I served 1 whole pepper per person and I could only eat about 3/4 of it, with effort.

Nutrition Facts (Per half-pepper): Calories 162 (Fat Calories 14)
Total Fat 1.6 g; Carbohydrates 31.4 g; Fiber 6.5 g; Sugars 3.8 g; Protein 7.7 g

Quinoa Chili

Every year on the last weekend before Halloween we visit with T's mom .. at the Indian Lake Campgrounds for The Annual Halloween Campout. Every year, the menu includes Chili, Beef & Vegetable Soup, Shredded Chicken sandwiches and cupcakes and desserts galore ... of course along with all the candy that you could possibly want to eat. Since both T and I are plant-based this year, I decided to bring along a plant-based Chili. I asked folks on our 'New Herbies' page on facebook what their most favorite Chili recipe was and I got a few suggestions ... and this one (Savvy Vegetarian) seemed the most interesting. Since we have to leave early tomorrow to get to the campgrounds, I decided to make it tonight on the stove top, although the website provides the crock-pot version as well. After making it as described, I decided that it didn't meet our expectations at all. My husband is a new herbie and I needed to live up to his expectations of "real" chili. The recipe below is my uber-modified version. The biggest change is 0% Added Fat. 

Quinoa Chili

Prep Time: 60 min, with prep time included.

Ingredients (12 servings):

1. 1 Medium Red Onion, diced
2. 3 Stalks of Celery, diced
3. 1 Jalapeño, deseeded, diced
4. 2 tbsp minced Garlic
5. 1 Green Bell Pepper, diced
6. 1 Red Bell Pepper, diced
7. 2 cups Quinoa, rinsed and drained.
8. 1 can (15oz) Black Beans, rinsed and drained
9. 1 can (15 oz) Pinto Beans, rinsed and drained
10. 2 cans (15 oz) Dark Red Kidney Beans, rinsed and drained
11. 1 can (15 oz) Hunt's Fire Roasted Diced Tomatoes, with Garlic
12. 3 cans (8 oz) Tomato Sauce, unsalted
13. 8 cups Water or Vegetable Broth
14. 3-4 tsp Cumin powder
15. 6-8 tsp Coriander powder
16. 3-4 tsp Italian seasoning
17. 2-4 tsp Taco seasoning
18. 2 tsp dried Basil
19. 1-2 tsp dried Cilantro
20. 2 tsp Paprika (add more, to taste)
21. 3 tsp Chipotle Pepper (add more, to taste)
22. 2 large Bay leaves
23. 2 tbsp Light Molasses
24. 4 tbsp Soy Sauce, or Bragg's Liquid Aminos
25. Salt and Pepper, to taste
26. Fresh Cilantro leaves, for garnish

Directions:

In a large pot, add diced onions, celery, jalapeño and garlic and 1 cup of vegetable broth. Cook until both onion and celery are translucent. Add diced bell peppers, and cook for another 5 minutes. Then add remaining ingredients and all the spices except for the 'hot' spices which should be added once the quinoa is cooked and even then mix in the chili peppers slowly and taste test frequently. Add water or broth as needed once the quinoa is cooked to get to the right consistency for chili. Garnish with fresh cilantro leaves and freshly cracked black pepper. 

Quinoa Chili

Our Assessment: Tony LOVED it!!! He's a 'real' chili guy and he LOVED IT!!!! I am so excited. He wants me to add this version (with my modifications) to our regular rotation and guess what? Winter is here ... we'll be eating a lot of it.  The pot is now sitting in the fridge. Tomorrow, I plan to transfer it to my crock pot first thing in the morning. I'll check consistency again, and add broth if needed. Let's hope someone in our Omni family, besides us, is willing to try it. It is truly yummy!!

Nutrition Facts (Per Serving): Calories 464 (Fat Calories 27)
Total Fat 3.0 g; Cholesterol 0 g; Carbohydrates 85.3 g; Dietary Fiber 18.3 g; Sugars 8.1 g; Protein 26.3 g

Gimme more .. Tortilla Soup!

Like most people I am a repeat offender :) I go back again and again to my most favorite recipes and I like to call these select favorites ... the gimme mores :) 

Tonight's gimme more was Vegetarian Tortilla Soup. I made a double batch, blended it with my stick blender  to make the creamy version. I used fresh cilantro from my herb garden and ate it as the entrée. I ate it by itself, but this soup is great also when scooped out with some tortilla chips. 

LOVE LOVE LOVE IT!!

Creamy Tortilla Soup

This past weekend, I finally invested in a KitchenAid Stand/Stick blender. I hate digging my jar blender or food processor out for small tasks and invariably would end up whisking/mashing/fork mixing foods that required blending. I used my new gadget tonight and my, oh my!!! I am so in love with it already .. and also with my Vegetarian Tortilla Soup. I followed my old recipe to a tee and then in the end, used my new stick blender on it until it was nice and smooth and creamy. 

Creamy Tortilla Soup

Nik's Reaction: Being all of 2 years and 9 months old, he wasn't sure exactly how to eat soup from a bowl. But when I showed him how to dip his tortilla chips in it .. he loved it!! He spent the next 15 minutes double & triple dipping his chips and sucking on them until soggy (kinda gross ... but he ate the soup!!)  

My Assessment: I LOVED IT!!! I know its my own recipe, & I'm a tortilla-soup addict ... but this turned out really good!! All I added as a garnish was freshly ground black pepper and some crushed nacho chips!!

Creamy Chicken Tortilla Soup

Update March 3, 2012: We had leftovers from last night for dinner this evening and since T was home, I added some shredded chicken to his bowl and the soup was a hit with him as well :) ..!!

Vegetarian Tortilla Soup

This is a perfect soup for anytime of the year but it tastes even better on a chilly evening. The basic recipe is something I picked up from my long-time friend John Giammona, and I've modified what I remember as his recipe, to a vegetarian, plant-based version. 

Prep Time: 20-30 min with frozen and canned veggies.

Ingredients:
1) 1 lb frozen pepper and onion fajita mix (Green and Sweet Peppers and White Onion, diced).
2) 1 tbsp minced garlic (~2 cloves)
3) 2-3 tbsp ground cumin (or 2 tbsp cumin seeds).
4) 1 can of crushed/diced tomatoes (a large tomato, diced).
5) 2 cups of canned vegetable broth*
6) 1 jalapeno (sliced, optional).
7) salt and pepper to taste
8) 1 cup whole kernel corn (canned or fresh frozen) or hominy.
9) Tortilla chips (plain) (optional)
10) 1 avocado, peeled, pitted and diced (optional)
11) 2 tbsp chopped fresh cilantro (optional)

Directions:

Line a large stock pot with water or vegetable broth and add in the vegetables (peppers and onions) and cumin and garlic and cook for a few minutes. Once the cumin releases its aroma, add the tomatoes, jalapeno, and vegetable broth and season with salt and pepper. Bring to a rolling boil, reduce heat to low and simmer on the back burner for 20 min. Stir in the corn or hominy and boil for another 5 min. I used a can of golden hominy (corn kernels without their germ, and their hull or bran). Corn is much healthier but hominy works in a pinch! If you want a blended soup, blend everything with a stick blender before adding the corn. Also add other Southwestern additions like black beans to this soup to make it heartier. 

Serve in deep bowls over crumbled tortilla chips, or scoop it out with a chip. Garnish with fresh cilantro and avocados. For the kids, you can also garnish with a little grated cheese. I like my soup chunky with a lot of chips. Remember, both the chips and avocado are optional and the brothy soup tastes great even without the extra garnishes.

Mom had an old fashioned food mill!

* This is how my mom made vegetable broth - In a pressure cooker, or deep stock pot, add lots of chopped/sliced/diced vegetables (cabbage, carrots, cucumbers, peas, corn and whatever else you can think find). Add 3-4 cups of water (a pressure cooker will probably use half that water). Steam the veggies for 10-15 min in a pressure cooker. Probably 30 min in a stock pot. Allow it to cool and then pass the mix through a food mill, or blend it in a food processor and strain. Add the juice of one lemon/lime and refrigerate immediately. It keeps well for 24-48 hours.  

** And this is how I make Vegetarian home-made broth at home with my own fruit and vegetable scraps.