Since I decided to go back to eating vegetarian earlier this summer, I have been on the lookout for new ways to use beans. Not only are they a great source of protein, they are also full of fiber AND they are inexpensive! Even the organic beans that I buy are only $1.79 a can. This recipe was born one night when I got home from picking up my daughter from camp and realized that I was missing some ingredients for the meal I had planned. I always have beans on hand, so I decided to concoct a quick stovetop bean recipe.
The photo doesn’t do this meal justice. I promise you that the combination of spicy and sweet is a party for your mouth. This meal is now on our regular meal rotation and every time I cook it my husband declares “I love this stuff!”. I hope you enjoy it as much as we do!
1 Tsp Olive oil
1 Large onion, small dice
2 Cans of small organic red beans, rinsed
1 TBS Fresh grated ginger
1 Clove of garlic, minced
1/4 Tsp Dried thyme
1/4 C Dry sherry
2 TBS Dijon mustard
1/2 C Organic ketchup
2 Tsp Chipotle peppers in adobo, chopped (you want a mix of both adobo sauce and pepper)
3/4 C Water
Salt and pepper to taste
1 Ripe Mango, peeled and cut into 1/2 in dice (If you are unsure how to cut up a mango, click here for simple instructions)
1 Cup Pineapple, cut into 1/2 in dice
1/2 C Jicama (daikon also works nicely), cut into 1/4 dice
1/2 C Red pepper, cut into 1/4 in dice
2 TBS Cilantro, finely chopped
Juice of 1/2 lime
1/4 Tsp Cumin
Dash of Cayenne pepper
Salt and pepper to taste
Saute onion in olive oil on medium heat until translucent. Add garlic and cook for 1 minute. Add remaining ingredients except salt and pepper and simmer, covered over low heat until sauce has thickened, approximately 20 minutes. Season to taste with salt and pepper.
While beans cook, combine all the salsa ingredients together in a bowl. Season to taste with salt and pepper.
Serving suggestion: With a little brown rice on the bottom, tropical salsa and a little diced avocado, it’s a filling and best of all HEALTHY dinner!
As I mentioned in an earlier post, I am a huge fan of Indian food. Biriyani is no exception. In an effort to make one of my favorite grain dishes healthier, I decided to experiment with replacing the white rice with quinoa. This is a great dish that can be eaten as a complete meal, or served as a side. The date sauce is a great addition to the dish because it adds a sweet, but not overpowering flavor with a touch of mint. If you don’t like mint, you can simply leave it out.
Quinoa is often served warm, but I prefer it cold or room temp. This is a great dish to bring to a pot-luck dinner and tastes just as good the next day.
If you aren’t very familiar with quinoa, it is a grain-like seed that has a slightly nutty flavor and is a great alternative to white rice or couscous. It’s a complete protein and is high in magnesium and iron as well as being a good source of fiber. In addition, quinoa is a gluten-free food, making it a great option for people with Celiac disease or gluten intolerance.
Tip: Quinoa can sometimes taste bitter when cooked. Soak the seeds in cold water for 15 minutes before cooking and you can help minimize the bitterness.
Quinoa Biriyani with a Date Yogurt Sauce
Serves 4 as a main dish and 6 as a side dish
3/4 C Quinoa, (see tip above)
1/2 C Vegetable Broth
1/2 C Water
1/2 C Carrots, shredded
1/3 C Raisins
2 tsp Curry paste mixed with 1 tsp water
1/4 C Unsweetened shredded coconut
1/2 Peas (cooked and cooled)
1/3 C Cashews (I like to toast mine for a few minutes in a dry pan)
2 TBS Cilantro, chopped
2 T scallions, sliced into 1/8″ rings (green part only)
2 Pitted dates
1/4 C Plain lowfat Greek yogurt (Fage is my favorite)
1 tsp lemon
4 mint leaves, finely chopped
Add Quinoa, vegetable stock and water to a small saucepan over medium-high heat. Once the quinoa boils, turn the stove down and simmer for 20-25 minutes or until cooked ( you can tell that quinoa is done when you see a small white “ring” around the outside the seeds). While the quinoa is cooking, add the carrots through the scallions into a large bowl and stir to combine.
Next, prepare the sauce by adding the dates, yogurt, lemon and mint leaves into a food processor or blender until thoroughly combined. It won’t be completely smooth, but shouldn’t have large chunks of dates.
When the quinoa is done cooking, add it to another bowl and allow to cool completely before adding to the carrot, raisin, pea mixture.
To serve, add roughly a TBS of the sauce on top of the biriyani.
I decided to go outside my comfort zone two weeks ago and try my hand at homemade pita. I knew I wanted to use whole wheat flour so I found a recipe on Epicurious that I thought I could modify easily enough with a higher ratio of whole wheat flour. This recipe does take time, but I assure you it’s worth the effort! Since I was working with my little chef (my 4 year old daughter) it was fun to teach her about yeast and the whole process of how to make bread. The end result was fabulous tasting pita, but it lacked the “pocket”.
I went back to the drawing board, modified the recipe again, and came up with this! It’s the perfect thickness and puffs up beautifully as it cooks to form that pocket I was missing from the first try. The key is to roll it thin enough and don’t overcook. It literally takes 3 minutes in the oven!
To go with these lovely pita, I made up a batch of baba ganouj. This heavenly eggplant spread not only goes great with the pita, it’s can also be served with crudites, crackers or spread on some multigrain bread and layered with some grilled veggies. YUM!
Whole Wheat Pita
Makes 8 (7″ inch) pitas
1 package active dry yeast
1 tsp honey
1 1/4 C warm water (105-115 degrees F)
1 1/2 C whole wheat flour
1 C oat flour
3 T vital wheat gluten (this really helps to make the pita rise)
1/2 C bread flour (plus more for kneading and rolling out)
1/4 C extra virgin olive oil
1 tsp salt
Stir together yeast, honey, and 1/2 cup warm water in a large bowl, then let stand until foamy, about 5 minutes.
Next, stir together the flours in another bowl. Once the yeast mixture is ready, whisk 1/2 cup flour mixture in until smooth, then cover with plastic wrap and let it sit in a warm place until doubled in bulk and bubbly, about 45 minutes.
Stir in oil, salt, remaining 3/4 cup warm water, and remaining 2 1/2 cups flour mixture until a dough forms.
Turn out dough onto a floured surface and knead, working in just enough additional flour to keep dough from sticking, until dough is smooth and elastic, 8 to 10 minutes. Form dough into a ball and put in an oiled large bowl, turning to coat. Cover bowl with plastic wrap and let dough rise again in a warm place until doubled in bulk, about 1 hour.
Punch down dough and cut into 8 pieces. Form each piece into a ball. Flatten 1 ball, then roll out into a 7-inch round on floured surface with a floured rolling pin.
Set oven rack in the lower third of the oven and place a large piece of aluminum foil directly across the rack. Preheat oven to 500 degrees.
Place pitas (you should be able to fit four pitas across) directly onto the aluminum foil making sure they aren’t touching. Bake for 2 minutes. Flip and bake for 1 minute more. DO NOT OVERCOOK! They really do only take 3 minutes!
Cool on a wire rack before storing. I wrap them individually in plastic wrap once they are cool, place in a large freezer bag and put them in the freezer until I am ready to eat one. You can defrost them overnight in the refrigerator or pop in the microwave for 2o seconds.
2 medium eggplant
Juice from one lemon (you want a good 2 TBS worth)
1/2 C tahini
1/3 C finely chopped parsley (I prefer flat leaf over curly)
1 tsp salt
1/4 tsp garlic powder (you could use 2 minced garlic cloves if you prefer fresh)
1 TBS olive oil
Fresh cracked black pepper to taste
Preheat oven to 400 degrees.
Prick the eggplant all over with a fork and place on a cookie sheet lined with aluminum foil. Cook for roughly 45 minutes or until they look deflated and are completely soft. Once they are cool enough to handle, scoop out the flesh into a bowl and mash well. Add remaining ingredients and stir well to combine. Chill until cold. Enjoy!
I have been a lover of Indian food from the time I was a little girl. While one of my all time favorite vegetarian cookbooks is Madhur Jaffrey’s World Vegetarian, I have also tinkered with some other Indian inspired recipes over the years. This is a variation of something I ripped out of Cooking Light magazine years ago. What I love so much about this recipe is the juxtaposition of warming spices and cooling yogurt. With that said, I couldn’t help tinkering with the original recipe. Instead of curry powder, I use curry paste. I also added a lot more tomato and used Greek yogurt. The end result is a yummy dish that you can eat for lunch or as a side with dinner.
1 Large onion, thinly sliced
2 tsp Extra virgin olive oil
1 Head of cauliflower, cut into small florets
2 Large tomatoes, large dice
1/2 C Greek yogurt ( My personal favorite is Fage 2%)
1 TBS Hot curry paste (Patak’s is what I use)
1 TBS Freshly grated ginger
1/4 C Water
1/4 C Cilantro, chopped
Salt and pepper to taste
Start by sauteing the onion in oil over medium heat, until translucent. Next, add the cauliflower through the water. Stir gently to combine. Turn the heat down to a simmer and cook covered for approximately 20 minutes, or until the cauliflower is tender. Season to taste with salt and pepper. Stir in the cilantro before serving.