Quinoa Taco Salad

It's getting colder out which means we naturally remove ourselves from cold, albeit fresh, salads and opt for the more meatier (plant based of course) soups and rice dishes. So we've been having a lot of rice and bean dishes ... variations of the same, according to HOMY. He'd rather not eat another rice and bean dish for a few months :) !! I have been missing the greens in my diet and today when we came home with a salad box of baby spinach I decided to make a taco salad ... except HOMY is not a big fan of TVP and is fed-up with beans .. hmm? Stuck between a rock and a hard place .. not quite so because he loves Quinoa and I had the perfect idea to turn my Quinoa Chili recipe into a Quinoa Taco Meat recipe. 

Prep Time: 20 min

Ingredients (Serves 4):

1. 1 cup Quinoa, rinsed and drained.
2. 1 cup Water
3. 1/2 Medium Red Onion, diced
4. 1 can (15 oz) Dark Red Kidney Beans, rinsed and drained
5. 2 Large Tomatoes, diced
6. 2 cups Yellow Corn, steamed and ready to serve. 
7. 1 lb Baby Spinach, rinsed and ready to serve
8. 1 tbsp minced Garlic
9. 2 tsp Cumin powder
10. 2 Coriander powder
11. 1 tsp Italian seasoning
12. 1 tsp Taco seasoning
13. 2 tsp dried Cilantro leaves
14. 2 tsp Chipotle Pepper (add more, to taste)
15. 1 tbsp Light Molasses
16. 4 tbsp Soy Sauce, or Bragg's Liquid Aminos
17. Salt and Pepper, to taste
18. Salsa, as dressing, to taste.
19. Sliced Avocados or Guacamole, to taste (optional)
20. Sliced Jalapenos, to taste (optional)
21. Tortilla Strips, to taste (optional)

Directions:

In a large non-stick skillet, mix quinoa, water, red onion, and all spices and bring to a boil. Reduce heat to medium-low and cover and allow to simmer until quinoa is cooked well (about 10-12 min). Remove cover, mix in Kidney beans and allow the excess water to evaporate until the mixture has the consistency of well-browned taco meat. Taste test and add more cumin, taco seasoning, salt and chili peppers, if needed. Split the baby spinach into 4 large salad bowls. Top off with a generous sprinkle of yellow corn and fresh tomatoes. Drop a generous dollop of taco meat in the middle, add salsa for dressing and serve. Garnish with optional taco salad toppings, if you wish. 

Nutrition Facts (Per Serving): Calories 349 (Fat Calories 42)
Total Fat 4.7 g; Carbohydrates 65.9 g; Fiber 12.5 g; Sugars 9.7 g; Protein 17.0 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!

Spicy Stewed Okra

This recipe, a hot and spicy Okra stew is inspired by my friend Maria Hatcher. Not only does she style my hair to perfection, she's been tempting me with tales of this recipe for months now. After our visit to her salon yesterday, and another conversation about this dish, I decided to pick up some okra and onions at the store and try this recipe tonight. I'm not sure if she uses all the same spices or not, but this came out pretty darned good. I served it over 2 redskin steamed potatoes. She uses mashed cauliflower or masked potatoes. I think it will go really well with a batch of my Cauliflower Rice. 

Prep Time: 20 min 

Warning: Not for the weak of heart!! This recipe packs a lot of heat. 

Ingredients (Serves 4):

1. 1 x 12oz Pack of frozen/cut Okra
2. 1 small white Onion, julienned
3. 1 x 10oz can of Diced Tomatoes (or a medium fresh tomato, diced)
4. 1 small Jalapeño, diced finely
5. 1 tbsp Powdered Cumin
6. 1 tsp Smoked Chipotle Pepper (or more, to taste)
7. 1 tsp minced garlic
8. Salt, to taste

Directions:

Line a big saucepan with water and add onion and garlic. As the onion becomes translucent, add tomatoes, jalapeño, cumin and chipotle pepper. Mix well, add frozen okra and bring to a boil. Cover, reduce heat to a simmer allow the okra to cook down for about 15 min. Serve over rice or potatoes. 

Nutrition Facts (Per Serving): Calories 58 (Fat Calories 5)
Total Fat 0.5 g; Carbohydrates 12.0 g; Fiber 4.0 g; Sugars 3.9 g; Protein 2.1 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!

Mexican 7-Layer Dip

We were at the store a couple days ago for a mid-week grocery supplement trip when Tony picked up a container of 'ready to eat' Mexican dip from the deli-fresh section. I looked at it and it had more cheese and sour cream than any of the other whole ingredients and offered to make a whole foods-plant-based version at home. I mean, really, how hard could it be? So away we went .. picked up all of our ingredients and a bag of baked tortilla chips and we had the best lunch ever ... yep! we're those people! We at chips and dip for lunch! :)

Prep Time: <10 min

Ingredients (Serves 6):

1. 1 x 16 oz can of La Preferida Fat Free Refried Black Beans 
2. 1 x 8 oz bag of Shredded Lettuce (about 2 cups)
3. 1 Medium White onion, finely diced
4. 2 Medium Tomatoes, finely diced
5. 1 x 4 oz can of Ortega Fire-Roasted Diced Green Chilies
6. 1/2 x 3.8 oz can of Early California Sliced California Ripe Olives
7. 0.5 cup Pace Restaurant Style Salsa
8. 1 tbsp Ortega Taco Seasoning (to taste). 

Directions: 

I used black beans for this recipe because that's what we like to eat more than regular refried beans. Feel free to use a can of regular beans instead. The brand I used (La Preferida) has only cooked black beans, water, salt, and onion and garlic powder. I made sure also that the green chilies and olives are preserved in water, and not oil. Once all the ingredients are ready, start layering a bowl with the ingredients starting with half the lettuce, black beans, tomatoes, onions, black olives, green chilies, salsa, with sprinkles of taco seasoning between each layer. Finally top off with the remainder of the lettuce and add a few extra olives, and a sprinkle of taco seasoning, as a garnish. Refrigerate for about 30-60 minutes before serving. The longer the ingredients sit together, the better the flavors blend together. Serve with baked tortilla chips for an awesome experience. 

Nutrition Facts (Per Serving): Calories 108 (Fat Calories 14)
Total Fat 1.6 g; Carbohydrates 20.4 g; Fiber 5.4 g; Sugars 3.9 g; Protein 6.7 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!

Mushroom, Chickpea Noodle Soup

This soup came about with a vague recollection of Happy Herbivore Chickpea Noodle Soup when I didn't have access to her recipe (or the internet at that moment). Turns out my recipe is nothing like Lindsay's with the exception that we both used Chickpeas, Noodles and Mushrooms. Here's my adaptation. Since the idea was inspired by the original recipe, I'm still crediting Lindsay Nixon here. I also accidentally managed to delete all my pictures :( so there are no pictures today. 

Adapted from: Happy Herbivore Chickpea Noodle Soup

Prep Time: 15 min

Ingredients (Serves 4):

1. 1 x 15oz Can of Chickpeas, drained and rinsed 
2. 3 oz dry Spaghetti
3. 1 cup Grape tomatoes, halved
4. 8 oz Cremini mushroom crowns, sliced
5. 1 small white onion, diced (or 2 tbsp dried Onion flakes)
6. 1 tbsp Better than Boullion - Vegetable Base
7. 6-8 cups Water or Home-made Vegetable Broth 
8. 1 tsp Garlic Powder
9. 2 tsp dried Parsley
10. 1 tsp Rubbed Sage
11. Salt and freshly cracked pepper, to taste

Directions:

Put everything in a pot and simmer until spaghetti is soft. Taste test for salt, enjoy!!! For as simple as this recipe is, even my omnivore step-kids loved it!! Sorry I don't have pictures today :(

Nutrition Facts (Per Serving)*: Calories 175 (Fat Calories 17)
Total Fat 1.9 g; Carbohydrates 31.0 g; Fiber 4.7 g; Sugars 5.2 g; Protein 9.1 g

* Nutrition facts are provided for the water option as vegetable broth calorie content can vary.

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!

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!

One Pot Tomato Basil Pasta

In the past several weeks, I've come across several posts across several different plant-based groups and Pinterest boards raving about this One Pot Wonder Tomato Basil Pasta. The pictures were amazing as was the overall recipe. On this lazy Sunday morning it seemed like the perfect day to try out this recipe. I searched online for the original post so that I could appropriately credit the original author .. and here's how my version turned out!! 

One Pot Tomato Basil Pasta

Adapted from: Apron Strings - One Pot Wonder Tomato Basil Pasta

Prep Time: 20 min

Ingredients (Serves 4):

1. 8 oz Linguine (I used a rice-based gluten-free pasta)
2. 1 can Diced Tomatoes, with liquid
3. 1 large Sweet White Onion, julienned
4. 1 tbsp Minced Garlic
5. 2 tsp Dried Oregano
6. 2 large Springs of fresh Basil, whole leaves
7. 4.5 cups of Home-made Vegetable Broth
8. 1 tsp salt, to taste
9. 1 lb fresh Baby Spinach

Directions:

Throw all the ingredients into a large pasta pot, including the uncooked pasta. I kept the spinach out because I didn't want the leaves to turn to mush. Bring to a boil, reduce heat to medium low, cover and simmer for 10-13 minutes until the pasta is cooked. There is no need to drain the pasta. The starch from the pasta is what gives this dish is characteristic warm soupiness. Don't leave the Basil out if you've worried about it losing its essential oils and flavors. Cooking it all in one pot mixes up all the flavors and gives it a awesome flavor which will be a wonderful thing to look forward to in the cold winter months. I added the Spinach once everything else was cooked and then covered everything and let it sit for another 5 minutes (to allow the spinach to wilt). Then I tossed everything together before serving in deep pasta dishes, with a generous sprinkle of freshly cracked black pepper. 

Modifications from the original recipe: 

1. I did not use red pepper flakes as my 4y old was going to eat it
2. I added a pound of baby spinach
3. 1 did not use any oil (the original recipe called for 2 tbsp).

Nutrition Facts (Per Serving): Calories 229 (Fat Calories 18)
Total Fat 2.0 g; Carbohydrates 43.8 g; Fiber 4.9 g; Sugars 4.7 g; Protein 11.3 g

Sweet Onion Pilaf

One of the things I grew up eating almost on a daily basis was White Basmati Rice. My dad was a big rice eater and all sorts of pilafs (pulaos) were a part of daily life. This particular dish, called Pyaz ka Pulao  in India, was one of his favorites. He considered himself to be somewhat of a rice connoisseur and always said that for a dish to be considered the best - every grain of rice had to be just perfectly cooked to the point that it was done .. but not overdone as to stick to the next grain. It should fluff up under a fork :) !!! The pilaf I made earlier this week lived up to that test!!! 

Sweet Onion Pilaf with Green Beans

Prep Time: 20-25 min

Ingredients (Serves 4):

1. 1 cup White Basmati (Long grain) Rice
2. 1 Small White Onion
3. 2 cups Water
4. 6 cloves 
5. 1 x 1" stick of cinnamon
6. 6 Green Cardamoms
7. 10-14 Peppercorns
8. 2 tsp Cumin Seeds
9. 2 tsp Deggi Chilli powder
10. 3 Small Bay Leaves 
11. Salt (to taste)

Directions:

Dice or julienne the onion, sprinkle with a pinch of salt and saute in a medium sized sauce pan until it is deeply caramelized. A non-stick pan, and occasional splashes of water help with this process. Once the onion is deep golden brown in color add all the dry spices and saute for another 30 seconds. Immediately add water and rice and mix well. You'll immediately notice that the caramelized onions will release their golden color into the water. That's a good thing :) !! Bring mixture to a full boil, and then reduce heat to medium low, and cover the pan partially to prevent rapid evaporation. Once rice is cooked (the grains will cook to about twice their original length!), cover and let site for a couple more minutes. Any water that remains at this time (should be very little) should get absorbed by the rice in the next couple of  minutes. Serve hot as a side, or use as a base for your entree. Enjoy!! 

Nutrition Facts (Per Serving): Calories 185 (Fat Calories 14)
Total Fat 1.6 g; Carbohydrates 40.1 g; Fiber 3.9 g; Sugars 0.8 g; Protein 4.0 g

Mushroom, Barley and Herb Risotto

Someone on Facebook posted a picture of their lunch - Creamy Mushroom Barley from Happy Herbivore Abroad. I decided I needed just that for dinner. Unfortunately, I'd loaned my book to a friend and didn't want to call and ask for a recipe ;) lest they feel like I was pressuring them to return the book. So I decided to Google a Mushroom & Barley risotto. I found a recipe online which I ended up adapting to the WFPBNO way. 

Mushroom, Barley & Herb Risotto

Adapted from: American Diabetes Association - My Food Advisor

Prep Time: 30 min

Ingredients (Serves 4):

1. 1 cup Barley (Hull-less, whole berries)
2. 2.5 cups Vegetable Broth (or water)
3. 10-12 White Mushrooms, stemmed and halved. 
4. 1 Medium White Onion, diced
5. 1 tbsp Minced Garlic
6. 2 tbsp Low-Sodium Soy Sauce, or Bragg's Liquid Aminos
7. 2 tsp Better than Bouillon Mushroom Base
8. 2 tsp fresh minced Oregano
9. 2 tsp fresh minced Parsley
10. 2 tsp fresh minced Basil
11. Salt and Pepper, to taste

Directions:

Rinse barley until the water runs clean. Transfer barley to a pressure cooker with 2 cups Vegetable broth and mushroom base and cook on high for 22 minutes. Release steam (or allow to self-dissipate if you have the time). Meanwhile line a deep pot with more vegetable broth, turn heat to medium-high, and add onions and garlic. Saute until garlic is fragrant and onion is cooked down. Add soy sauce, and minced herbs and toss well. Then add mushrooms and cook for another 2-5 minutes. You want the mushrooms to warm up nicely but don't want them to cook down completely. 

Once barley is done, turn heat on medium-high and slowly transfer any liquid in the barley to the mushroom mixture first. Allow liquid to evaporate, not completely, but almost gone. Then add barley in slow scoop-fulls tossing everything in between, until all the barley is transferred. Allow any excess liquid to dry up completely. Serve warm with freshly cracked black pepper. 

My Assessment: We loved it!! Tony had 2 servings!! We both loved the chewy texture of barley in this dish and enjoyed the lovely mushroom flavor imparted by the fresh mushrooms as well as the mushroom base. A+ !!! Next step - when I get my book back, I'll need to compare it to the HHA version. I'd imagine it would be quite similar, as I have adapted my cooking style to match Lindsay's quite closely. (**Note: My barley was a little soupy (added too much water while PCing) so I added some pre-made Brown rice to the risotto to get it dried up and onto the table - we were starving!**). 

Nutrition Facts (Per Serving)*: Calories 204 (Fat Calories 11)
Total Fat 1.2 g; Carbohydrates 40.7 g; Fiber 9.4 g; Sugars 2.4 g; Protein 8.4 g

* Nutrition facts are provided for the water option as vegetable broth calorie content can vary a lot.

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

Cheater Boiled Peanuts & Collard Greens

This past weekend I picked up a big sack of Collard Greens at the grocery store in another attempt to incorporate greens into my diet. I want to be at a point where I am consuming some green leafy vegetable on a daily basis. I used to do have Baby Spinach as part of my daily morning Green Smoothie but ever since I changed my breakfast to Steel Cut Oats, that part of my daily routine has fallen by the wayside. So today, I decided to make some Collard Greens - my New Veggie #69.  This recipe combines 2 Southern traditions - Boiled Peanuts and Collard Greens.  

Boiled Peanuts are a traditional snack in the North and South Carolinas, Georgia, Alabama, Mississippi and Northern Florida. They are an acquired taste but can be totally addictive and can be seen being sold at roadside stands all over the South. Traditionally, these are prepared by boiling un-shelled green/raw peanuts in salty water, over a wood fire. No one knows for sure why Southerners started boiling peanuts but they have been around since the Civil War. I call my version Cheater because it doesn't take nearly as long as the traditional method and because I used shelled peanuts. 

Cheater Boiled Peanuts & Collard Greens

Adapted from: Homesick Texan: Not Your Grandma’s Collard Greens

Prep Time: 30-40 min

Ingredients (4 Servings):

1. 1 lb Collard Greens, pre-washed and cut into bite sized pieces.
2. 1 large White Onion, diced
3. 1 tbsp Minced Garlic
4. 2 large Tomatoes, diced
5. 1 large Red Bell Pepper, diced
6. 1/3 cup Smooth Peanut Butter
7. 1/3 cup Raw Peanuts*
8. 2 cups water or home-made vegetable broth.
9. 2 tsp Chipotle Pepper powder, optional, to taste
10. Salt and Pepper, to taste

Directions:

I used a large bag of pre-washed Collard greens today. But if you're using fresh leaves, remove thick stems and cut each leaf into bite sized pieces. Wash well to remove all traces of soil and dirt. In a large, deep pot, add 1 cup water and add diced onions and garlic. Saute until onion is translucent and garlic begins to release its essential oils (about 2-4 min on high). Add tomatoes and red bell pepper. Mix everything well together and add peanut butter and raw peanuts at this time. Reduce heat to low and allow to simmer on the stove for 20-25 min. Add another cup of water or vegetable broth half way through this time to prevent the dish from drying out too much. Just a couple of minutes before serving, add Chipotle pepper powder and cover and allow the dish to simmer for another couple of minutes.  Serve as a side dish, or enjoy as I did tonight - over a bed of steamed rice. 

* Raw Peanuts can be easily be bought at Indian Grocery stores, if you can't locate them in your local grocery store. 

Nutrition Facts (Per Serving)^: Calories 254 (Fat Calories 129)
Total Fat 14.4 g; Carbohydrates 22.2 g; Fiber 9.8 g; Sugars 6.6 g; Protein 13.8 g

^ Nutrition facts are provided for the water option as vegetable broth calorie content can vary a lot.

Sautéed Kale & Lentil Joe's

Over the last several days, I've seen a few different pictures for Lentil Burgers and Lentil Joe's on Facebook and was craving something 'lentily' tonight. I also had a bunch of Kale that I wanted to use. I also wanted to make a variation of the Mustard Greens & Balsamic Chick Pea recipe I tried earlier in the week. All in all .. I think I was just really hungry from only having had an early brunch and no late lunch. 

Earlier in the week, Eco-Vegan Gal posted a picture of her Lentil Joe's that will be on the Forks Over Knives page. And I was inspired by a Fatfree Vegan Kitchen recipe which I was trying to make variation. Also, I've been a tester for Happy Herbivore recipes and I've tried this excellent recipe from her (which I can't post because it is copyrighted and not published yet!). I've made, in a past life, a recipe by Post Punk Kitchen which is great. And in my search today, I also came across this gem by Tasty Easy Healthy Green. Of course, as luck would have it, I didn't have all the ingredients for any one recipe, so I mixed and matched and improvised and so the credit for my creation goes to all these lovely folks. 

Sautéed Kale & Lentil Joe's

Prep Time: 30 min

Ingredients (Serves 6):

1. 4 cups of fresh Kale, leaves torn into bite sized pieces
2. 1 cup raw Green Lentils 
3. 1 Medium White Onion, diced
4. 8-10 White Mushrooms, stems removed, sliced
5. 1 large Tomato, diced
6. 1 tbsp Minced Garlic
7. 2 cups water or home-made vegetable broth
8. 2 tbsp Tomato ketchup
9. 2 tbsp Honey
10. 1 tbsp Dijon mustard
11. 6 tbsp Soy Sauce
12. 1/4 tsp Turmeric
13. Salt to taste. 

Directions:

Remove stems form kale leaves, tear leaves into bite-sized pieces and wash the leaves well to remove any traces of dirt. Allow to sit in a colander to drain. Line a deep pot with half a cup of vegetable broth. Turn heat to medium-high. Add garlic and half the soy sauce. As the water comes to a boil, saute garlic until it begins to release its aroma. Then, add the kale to cover the entire surface of the pan. Sprinkle a little bit of salt and allow the greens to wilt to a bright green (3-5 min). Remove greens from the pan with a slotted spoon, allowing them time to drain, and place in a bowl. To the remaining liquid in the pan, add turmeric and diced onion. Allow onion to wilt and then add lentils. If there isn't enough liquid (~1/2 cup) in the pan, add more vegetable broth. Reduce heat to a simmer and cover to allow lentils time to cook (~10-15 min). After about 10 min, check the lentils and if they're about done, add mushrooms and more vegetable broth, if needed. Cover and cook until mushrooms are tender and lentils are done. Once lentils are done, turn heat to medium high to allow excess liquid to evaporate in these last few minutes as you add the final flavorings. Add tomato, mix well, allow to wilt and blend with the lentils. Now add the remaining ingredients  (ketchup, honey, dijon mustard, soy sauce and salt to taste). Cook for a couple more minutes until the consistency is dry, yet sloppy, enough to resemble Joe's. Serve over a bed of Sautéed Kale or assemble the kale and lentils in a Sloppy Joe sandwich.  

My Assessment: I loved it both ways. A great way to get greens! As I predicted a few days ago, the FFVK recipe works great with Kale and the chickpeas were well substituted with lentils.  

Nutrition Facts (Per Serving)*: Calories 187 (Fat Calories 5)
Total Fat 0.6 g; Carbohydrates 36.5 g; Fiber 6.9 g; Sugars 10.5 g; Protein 12.2 g

* Nutrition facts are provided for the water option as vegetable broth calorie content can vary a lot.

* Nutrition facts are provided for the 'Bed of Kale' option, without the bun, for the same reason.

  

Malka Masoor Dal

In honor of my dear brother going plant based (Yay! It's Day 1) I decided to make a traditional Indian dinner tonight. This would be a very typical meal when growing up and in fact, it still is a very typical meal back home in India. My mom plans her meals around one lentil dish (Dal), one vegetable dish (Subzi) and roti/chapati (Indian whole wheat flat bread). Tonight I decided to make Mutter Mushroom (Curried Peas & Cremini Mushrooms) with Split Masoor Dal (recipe below) and enjoyed my meal with chapatis made my the local Indian chef :) who sells her home-made plain (no added fat) whole wheat chapatis in packs of 10 at the Indian grocery store. Simply heat in a skillet and you're good to go!

Malka Masoor Dal, with Roti & Subzi

Prep Time: 30 min

Ingredients (4 Servings): 

1. 3/4 cup Red Masoor Dal (This is the same as Brown Masoor dal, except it is skinned)
2. 1 medium tomato, diced
3. 2 tbsp Cumin seeds
4. 1/2 tsp Turmeric
5. 1-2 tsp Deggi Chili Powder
6. 1-2 tsp Cayenne pepper, to taste
7. Salt & Pepper, to taste
8. Fresh or dry Cilantro leaves, 1-2 tsp chopped finely
9. lemon/lime juice, to taste (optional)

Directions:

Masoor Dal (Malka Masoor)

Rinse lentils really well until the water runs clear. In a stock pot, bring about 2-4 cups of water, and lentils, to a boil, add all spices and simmer until lentils begin to break up (about 10-12 minutes). Once lentils are about done, add tomato and cilantro leaves and let simmer for a while until tomato begins to break down as well (see picture on right!). Add more tomato if desired, or use lemon/lime juice after its been cooked to give a slight tang to the dish.  Garnish with freshly ground black pepper, and fresh cilantro (I didn't have any today). 

My Assessment: I'm Indian. There is no assessment :) this is comfort food  - and my brother's favorite dal!! This is an excellent dish to also simply have as a lentil soup. Low on calories, high on nutrition and low on overall effort. I made 4 servings out of 3/4 cup dry lentils, but this could easily be 2 servings of soup if you wanted to have it just by itself as a heartwarming cuppa :) 

Nutrition Facts (Per Serving): Calories 137 (Fat Calories 10)

Total Fat 1.1 g; Carbohydrates 24.2 g; Dietary Fiber 6.7 g; Sugars 2.6 g; Protein 9.3 g

Chunky White Bean Chili

It wasn't particularly cold today. In fact, it was unseasonably warm today. But for some reason, on my drive home, I was craving chili. I didn't have all the ingredients on hand for my Quinoa Chili but I did have enough ingredients to think up a new recipe. I've been meaning to find a recipe for a White Bean Chili for a while and so today, I decided to cook something up with what I had at home ... and for a first attempt, it came out really good. Tony loved it enough that he wants to take leftovers for lunch :)

Chunky White Bean Chili

Prep Time: 20-25 min

Ingredients (4 Servings):

1. 1 cup white Quinoa, rinsed and drained
2. 2 x 15oz cans of Butter Beans, drained and rinsed
3. 2 Russet Potatoes, diced
4. 3 tbsp Dried Minced Onions (or a medium white onion, diced)
5. 1 tbsp Minced Garlic
6. 2 tbsp Dried Cilantro
7. 6 cups of Water or Home-made Vegetable Broth
8. 2 cubes Knorr Vegetarian Vegetable Bouillon 
9. Salt & Pepper, to taste

Directions:

Bring water or broth to boil in a deep pot. Add all ingredients, bring to a boil and simmer for 15-20 min until potatoes are tender and the Quinoa releases its germ rings. Taste test for salt/pepper. Serve simmering hot!! 

Non-Chunky :) White Bean Chili, with extra broth, if you like it soupy!

Nutrition Facts (Per Serving)*: Calories 440 (Fat Calories 36)

Total Fat 4.0 g; Cholesterol 0 g; Carbohydrates 82.6 g; Dietary Fiber 12.8 g; Sugars 3.3 g; Protein 20.2 g

* Nutrition facts are provided for the water option as vegetable broth calorie content can vary.

Quinoa Upma

Upma is a South Indian Breakfast dish that is immensely popular also in the Northern parts of the country. It was also one of my Dad's favorite snacks, and my mom would make it at tea time. It is traditionally made from roasted refined semolina. Depending upon regional preferences, it may be made as a thick porridge or as a dry crumbly dish. In either case, spices and a lot of veggies are added to make it wholesome and nutritious. Some regional variations include vermicelli, pearl sago (similar to tapioca) and whole-wheat semolina. Nuts (peanuts, cashews) and coconut are often added as garnishes. 

Quinoa Upma

Prep Time: 20 min

Ingredients (Serves 2):

1. 1/2 cup Quinoa, rinsed and drained
2. 1/3 cup Corn
3. 1/3 cup Peas
4. 1 Roma Tomato 
5. 2 tbsp Minced Onions
6. 1 tsp Garlic powder
7. 1 tsp Cumin powder
8. 1 tsp Mustard seeds (whole)
9. 1/4 tsp Turmeric
10. 1/2 tsp Deggi Chili Powder
11. Salt and Pepper, to taste
12. 1/2 tsp Roasted Cumin powder (optional)
13. 1-2 Green Chili peppers, sliced lenghwise (optional)
14. 1 tsp Cilantro leaves (fresh or dried)
15. 2 tbsp Peanuts/Cashews (optional)
16. Water or Vegetable Broth, as needed

Directions:

In a small sauce pan, add 1 cup of water to quinoa and bring to a boil, reduce heat to a slow simmer until quinoa is done, and then drain and set aside. Meanwhile, line a skillet with water or home-made vegetable broth and add minced onions, garlic, cumin, mustard seeds, turmeric and deggi chili powder. Mix well and allow to simmer for a minute or so. Add peas and corn and mix well. Allow to simmer, uncovered, until the spices are well incorporated and any extra water is evaporated. If using nuts, add them at the same time as the peas and corn. If you like carrots, you can slice some in at this stage as well. I didn't have any at home today. They make a really pretty picture when added in :) !!! Taste test the veggies at this time and add any additional spices, to your taste. Add drained quinoa and mix well, adding a splash of water or broth, as needed, to prevent sticking and burning. Once well mixed, add cilantro leaves and a sprinkle of roasted cumin powder, if you have any. All it does is add a wonderful aroma and cuminy flavor. Serve warm with or without hot sauce, or green chili peppers. I served it without any hot sauce as it tasted perfect without the added heat. I used a plump read chili pepper as a garnish for my pics :)

Quinoa Upma ... umm umm good!

Nutrition Facts (Per Serving)*: Calories 234
Total Fat 3.8 g; Cholesterol 0 g; Carbohydrates 42.8 g; Fiber 6.8 g; Sugars 5.6 g; Protein 9.8 g

* Nutrition facts are provided for the water option as vegetable broth calorie content can vary tremendously.

Roasted Cauliflower and Black Bean Soup

Sitting at home on a lazy Saturday afternoon, with no plans for the day, I felt the need for a hearty wholesome soup. I had New Veggie #66 - A Green Cauliflower - sitting in the fridge for the last few days and while I knew I wanted to roast it, I knew I wanted to do something more! 

Roasted Cauliflower & Black Bean Soup

Prep Time: 30 min

Ingredients (6 servings):

1. 2 x 15 oz cans of Black Beans (~3 cups, drained and well rinsed)
2. 1 head of Green Cauliflower, cut into bite sized florets (~2 cups)
3. 2 Portabella Mushroom caps, diced
4. 1 Medium White Onion, diced
5. 2 tbsp Garlic, minced
6. 8 cups of home-made no-added-salt Vegetable Broth, or water
7. 1 tbsp Miso
8. 1 tbsp 'Better than Bouillon' Mushroom Base
9. 1/2 tsp fresh Rosemary, diced finely
10. 2-3 tbsp fresh Cilantro, diced finely
11. Salt and Pepper, to taste
12. Lemon/Lime Juice, to taste

Directions:

Preheat oven to 350 F. Line a baking sheet with parchment paper, or Pam and spread cauliflower florets in a single layer. Place in oven and turn the broiler on Hi. Monitor the progress of the cauliflower as your prepare the rest of the soup. Turn florets over after about 5-7 minutes, and if needed, turn the broiler down to Lo. Roast until the florets are tender (not mushy) and aromatic, and a hint of brown at the tips. Mine took about 8 min on Hi, and 10 min of Lo before the aroma and look was just right. 

Roasted Cauliflower & Black Bean Soup

While the cauliflower is roasting, line a deep pot with water or broth and add garlic and onions. Once the garlic begins to release its aroma add the black beans, and mushroom base and the remaining broth (yes, it will look very soupy at this time) and bring to a rolling boil. Reduce heat to allow a simmer and add rosemary, cilantro and diced Portabella mushrooms. Simmer for 15 min. Once the cauliflower is done roasting, remove the sheet from the oven and allow to sit for a couple of minutes (which allows the outside of each piece to dry up some, which prevents them from disintegrating in  the soup). Then add each floret, piece by piece, to the soup and once all the pieces are added, give the whole thing a gentle stir. Turn off heat, dissolve miso in a few tablespoons of water and add to the soup. Mix again gently and then cover and let sit for 5 minutes to allow the flavors to meld before serving with freshly cracked black-pepper and/or a few drops of lemon juice, with warm bread. 

My Assessment: My DH had 2 bowls. He preferred it without the lemon juice. I liked mine better with a few added drops of lemon juice. Both of us ate it with some of last night's bread. Li'l Nik didn't want nothing to do with the soup :) ... we loved it!!

Nutrition Facts (Per Serving)*: Calories 161
Total Fat 0.9 g; Cholesterol 0 g; Carbohydrates 34.5 g; Fiber 8.9 g; Sugars 3.4 g; Protein 10.4 g

* Nutrition facts are provided for the water option as vegetable broth calorie content can vary tremendously.

Cumin-Spiced Potatoes

Jeera Aloo

This afternoon at lunch, as I was  browsing the New Herbies page on Facebook, I came across pictures and a video recipe for Jeera Aloo. Simply translated, it is a dish consisting of Cumin-Spiced potatoes. I was reminded of lazy afternoons when Mom would make Jeera Aloo for lunch, and hence decided to make my own version tonight!! 

The posted pictures looked amazing and I'm sure it tasted great as well.  However, and yes, there is always a however ... when I looked at the video - two things jumped out at me (a) the recipe called for 2 tablespoons of oil and (b) it used at least 10 different spices and condiments (if not more). In my opinion, when oil or butter are added to potatoes - they seem to absorb it all and only begin to look/feel/taste greasy when the starch is completely saturated (e.g. deep-fried french fries feel greasy on the tongue but a baked potato, even with a gob of butter often seems dry) - so in my opinion, the 2 tablespoons of oil (in 4 cups of diced potatoes) would just disappear and make the dish appear healthy. Here's the bad part - if one used 2 tbsp of olive oil, there would be 28 g of pure fat, and 280 calories hiding in this dish.  Secondly, Jeera Aloo is supposed to be a simple quick fix meal back home in India. Typically, it is eaten with fresh chapatis and the beauty of this dish lies in its simplicity. I didn't think it needs to be complicated with so many flavors.  

Prep Time: 20 min

Ingredients (6 Servings): 

1. 4 Russet Potatoes (steamed and peeled)*
2. 1 Medium White Onion
3. 3 tsp Cumin Seeds
4. 1.5 cup Vegetable Broth
5. 1 tsp Deggi Chili Powder
6. 1 tsp Salt
7. 1/8 cup fresh Coriander Leaves

* If you want to leave the skins on, use red potatoes instead and cook in the broth, instead of presteaming the potatoes. I chose to remove the potato skins because that is how I grew up eating it.

Directions: 

Scrub 4 potatoes with a vegetable brush and while still soaking wet, put all 4 in a grocery bag and place in the microwave on high for 5 minutes. Once done, test the potatoes with a pastry pin or knife for doneness. If needed, microwave for another 5 minutes and the potatoes should be really well steamed. This is  a trick I learnt a few years ago from my sister-in-law Arti - of the Aloo Paratha fame!! The grocery bag helps maintain the moisture in the potatoes while they are getting steamed.  Once done, transfer potatoes to a colander or a bowl and the skin should peel off really quickly off the potatoes. 

Aloo Jeera

While the potatoes are being steamed in the microwave, line a skillet with vegetable broth and add cumin and deggi chili powder. As they both release their aroma, add diced onion and mix well. Add salt, which will allow the onions to wilt and then reduce heat to medium low to allow the onions to cook down. Once potatoes are done, peel and dice each one into bite-sized pieces. Steamed potatoes tend to become crumbly, so don't worry if your pieces don't look perfect, the crumbles, mix-in with the cumin and onions and that is what adds to the flavor to this dish. Toss everything together, adding splashes of vegetable broth if the potatoes begin to look dry. You want the potatoes to be moist, but not runny. I ended up using about 1.5 cups of broth today but I've used a little more or less in the past. Cover, turn heat to medium-low and let sit for a couple of minutes to allow the flavors to blend and merge. After 5 minutes or so, uncover, toss well and add finely tossed cilantro leaves and give it another toss. Do a quick taste test for salt and add more, as needed. Garnish with a sprinkle of deggi chili powder and a sprig of Cilantro. 

Steamed Broccoli & Jeera Aloo

My Assessment: Both my DH and I loved over dinner tonight!! We had a huge plates of steamed Broccoli with Jeera Aloo. Amazing!!! :)  

Nutrition Facts (Per Serving): Calories 119
Total Fat 0.7 g; Cholesterol 0 g; Carbohydrates 24.7 g; Fiber 3.8 g; Sugars 2.6 g; Protein 4.0 g

Balsamic Braised Beets

So after a year of psyching myself, I finally bought some beets over this past weekend. Somehow, I've been ultra nervous about trying them. I just don't good beet memories from my childhood. Over the past several months, I've had them on my new veggie list and I finally decided to pick up a bunch when I came across this  rather old article about the health benefits of beets. It may be a few years old, but the information has not changed much. Beetroot today becomes New Veggie #55.

Balsamic Braised Beets

Prep Time: 20-25 min

Ingredients:

1. 1 bunch beets (pick the small ones)
2. 1/2 cup diced white onions
3. 1/2 cup Balsamic Vinegar
4. 4-6 Basil leaves, diced
5. Pepper, to taste

Directions:

Scrub beets using a vegetable brush and cut off green tops and tips. Cut into halves or quarters (try and keep all the pieces the same size). Add balsamic vinegar and onions to a cast-iron skillet and allow onions to wilt. 

Turn heat on high and move onions to the sides of the skillet. As the skillet heats up, place beets directly onto the hot surface to allow them to sear. Then add a splash (or two) of water, mix everything together so the onions are spread evenly in the pan again. Reduce heat to medium, cover and let simmer. After 10 min, turn each piece over, cover and continue to simmer until beets are fork tender. Mine took about 16 min today. Garnish with freshly cracked black pepper and fresh basil leaves.

My Assessment: While I liked the flavors of the onions and balsamic, mixed with the fresh basil, I must clarify that this preparation of beets did nothing to endear the beet to me. I'm not a big fan of radishes and beets gave me that same pungent aftertaste which I am not a fan of. So for me, this was a so-so recipe. 

FFVK Creamy Zucchini & Basil Soup

This post is Part 2 of my efforts to use the Ginormous Zucchini I inherited from my babysitter. Earlier in the week I used half of it in a Zucchini Curry. I had the bottom half remaining and decided to try this soup someone suggested. FFVK stands for Fat Free Vegan Kitchen which happens to be Susan Voisin's awesome blog.  A friend sent me the link for the Creamy Zucchini & Basil Soup and I tried that tonight!

I loved it!!! It was super easy to make. Instead of the recommended cashews, I used about an eighth of a cup of Almond milk and I added a little more nutritional yeast to make it a little more cheesy :) ! Other modifications had more to do with kitchen appliances. I pressure cooked the zucchini and onions in broth for 5 minutes and I used a stick blender to puree the soup. Thank you FFVK!!! This was amazing!

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 :) ..!!