Tag Archives: High Fiber

Mole-Style Red Beans and Cilantro-Green Chile Quinoa

Posted on by

4

I’ve been trying this new thing in the kitchen.

Basically, I just go in and kind of throw together whatever I see into a pot. I call this the 50-50 method because 50% of the time it works and I make something utterly (hehe, utterly – I always think of cows) delicious.

Exhibit A: Mole-Style Red Beans and Cilantro-Green Chile Quinoa

The other 50% of the time? Well, let’s just say that pumpkin-tofu soup sounded better in my mind than in my tummy.

And don’t even get me started on that vegan chickpea and banana “loaf” I made a few months back…

Last Year: The Baked Brownie and Summer Salad with Strawberry Balsamic Dressing

Mole-Style Red Beans and Cilantro-Green Chile Quinoa

Makes 3 servings

Ingredients

For the quinoa

  • 1 cup quinoa
  • 1.5 cups water
  • 3 tablespoons fresh cilantro, chopped
  • 1/2 can of green chiles – the other half is for the beans
For the mole-style beans
  • 2 teaspoons olive oil
  • 1/2 medium onion, diced – about 3/4 cup
  • 1/2 green pepper, diced – about 3/4 cup
  • 3 cloves garlic, minced
  • 1 tablespoon cocoa powder
  • 3/4 teaspoon cumin
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 teaspoon cayenne, or to taste
  • 1/2 can green chiles
  • 1 can (15oz.) low sodium kidney beans + half a can of water
  • 3 tablespoons cilantro, chopped
As always, if preparing gluten-free use certified gluten free ingredients

Method

1. Bring water, quinoa, green chiles, and cilantro to boil. Cover and reduce to heat to low. Simmer for 15 minutes, or until water is absorbed.

2. Meanwhile, heat olive oil in a skillet over medium-high heat. Add onion, green pepper, and garlic and saute for about 3-5 minutes until the veggies begin to soften.

3. Add cocoa powder, cumin, salt, pepper, and cayenne and cook for 1 minute more. Add green chiles, kidney beans, and half a can of water from the kidney bean can.

4. Continue cooking for about 10 minutes until the sauce has reduced and the vegetables are soft.

5.  Serve beans hot over quinoa.

Farfalle Pasta Salad with Cannellini Beans

Posted on by

5

I had a fondue party a few days ago. It was a delightful evening filled with youtube videos, My Big Fat American Gypsy Wedding, and lots of cheese. Sounds like a hot and crazy night, right? ;)

Have you ever eaten fondue? It’s one of those foods (or meals, I guess) that makes me feel like I’m back in the 1970s. I don’t really know why, but I want to put on my disco shoes and paint the town red.

As usual, I went a little crazy and thought of every possible dipping food we could use. I had bread cubes and apples, veggies and pretzels, melty cheese and those cute little fondue sticks, The Village People and Earth, Wind, and Fire. It was a cheesy evening (che-vening?) that will live on in infamy.

I could totally just hear Morgan Freeman narrating that…

Anyway, after that deliciously heavy dining extravaganza, I was craving something a bit more fresh. One of my favorite summer foods (even though I probably have a million “favorite summer foods”) would have to be pasta salad. It’s cold, quick, and full of summer’s bountiful and delicious vegetables.

I made this salad by basically just rooting through the kitchen (as I usually do). It all started with a gorgeous bag of stipey red and green farfalle.

My “inner designer” wanted to bring out the vibrant red in the pasta, so I added cherry tomatoes. I also added white beans because my “inner old lady” thought the added fiber and protein would take it from a side dish to a meal. My “inner Ina Garten” threw in a tasty homemade vinaigrette, and this pasta salad was born!

I might need to see a doctor about all of these inner selves.

I was so impressed by how easy and flavorful this dish was. It would pair excellently with grilled chicken or fish, but it’s also substantial enough to eat alone.

Last Year: Shish Kabobs

Farfalle Pasta Salad with Cannellini Beans

Serves 4

Ingredients

  • 9 oz. farfalle pasta
  • 1/2 pint cherry tomatoes, sliced in half
  • 1 can (15 oz.) cannellini beans (also called white beans), rinsed and drained
  • 1/4 to 1/3 cup Italian Pesto dressing (recipe below, or you can use your own Italian dressing)
  • salt and pepper, to taste

Method

1. Cook pasta according to package directions. Drain and rinse with cold water. Place cooled pasta in a large bowl.

2. To the pasta add sliced tomatoes, cannellini beans, dressing (I went light on the dressing, but you can always add more if you like), salt and pepper. Mix well. Pasta salad may be served immediately, but it tastes better if it has at least an hour to marinate in the fridge. Store leftovers in fridge for up to 5 days.

Italian Pesto Dressing

Makes 3/4 cup

Ingredients

  • 1/2 cup olive oil
  • 2 tablespoons white vinegar
  • 2 to 2-1/2 tablespoons lemon juice
  • 1 tablespoon pesto (I used jarred, but homemade works too!)
  • 1 teaspoon sugar
  • 1/2 teaspoon mustard
  • 1/2 teaspoon salt
  • 1/2 teaspoon dried Italian seasoning
  • 1/8 to 1/4 teaspoon pepper (I like more pepper)
  • red pepper flakes to taste (optional)
Method
1. In a medium bowl combine all the ingredients. Whisk vigorously. Chill throughly. Shake before serving.

Italian Dressing adapted from The Ultimate Southern Living Cookbook

Roasted Pesto Vegetables with Quinoa

Posted on by

8

I find that when I find something I really like, I become a bit obsessed with it.

Exhibit A) Gel Pens

Exhibit B) Peanut Butter

Exhibit C) Adorable Animals

Exhibit D) Nail Polish

Exhibit E) Quinoa

At the beginning of the school year I bought a large bag of quinoa with dreams of being like one of those people who wears Toms, knits my own socks, and has a pet llama.

Unfortunately, I still haven’t gotten a pair of Toms; I can only knit scarves, not socks; and my landlord won’t allow llamas in the apartment.

But I’ve really started to eat quinoa like crazy. Or like a crazy person. Probably a little of both. It’s just so delicious and extremely versatile.

I was attracted to the ease and simplicity of this dish. Basically all you do is roast veggies, toss them in basily,garlicy pesto and serve the whole “mess” over hot quinoa.

There is so much flavor in this bowl and all it has is pesto and veggies. Ahhhhhmazing.

It makes not having Toms, warms socks and a llama just a little bit better.

This dish was so amazingly tasty and chock full of health. I ate it hot for dinner and then cold the next day for lunch. Then dinner. Obviously I hated it… ;)

Throw this together. Eat it with your friends, or pet llama.

Last Year: Super Quick Lemon-Basil Pesto with Salmon, Couscous, and Steamed Broccoli

Roasted Pesto Vegetables with Quinoa lightly adapted from The New York Times

Serves 6

Ingredients

  • 1 pound sweet potato, peeled and cut in 1 1/2-inch chunks
  • 1/2 pound carrots, peeled, quartered and cut in 2-inch lengths
  • 1/2 pound brussels sprouts, trimmed and cut in half through the stem
  • 1/2 pound parsnips, peeled and cut in wedges
  • 2 tablespoons extra virgin olive oil
  • Salt and freshly ground pepper
  • 1 cup quinoa
  • 3 cups vegetable or chicken broth, or water
  • 1/4 to 1/3 cup pesto
Method

1. Preheat the oven to 425° F. Place the vegetables in a large bowl and toss with the olive oil and salt and pepper to taste.  Spread the vegetables in an even layer onto 1 or 2 sheet pans large enough to place all the veggies in a single layer. Place in the top third of the oven and bake 20 minutes, stirring halfway through. Turn the heat down to 375°F and continue to bake until the vegetables are lightly browned and tender all the way through when pierced with a knife, 10 to 20 minutes.

2. While the vegetables are in the oven, cook the quinoa. Bring 3 cups stock or water to a boil in a medium saucepan. Add the quinoa. Bring back to a boil, reduce the heat to low, cover and simmer 15 minutes, or until the quinoa is tender and translucent, and each grain displays a little thread. Drain through a strainer and return the quinoa to the pan.

3. When the vegetables are tender, remove from the heat and transfer back to the bowl. Add the pesto and stir together. Serve over quinoa.

Baked Sweet Potato Falafel

Posted on by

7

Isn’t spring just lovely? The flowers begin to bloom, the weather is gorgeous, and you can finally put away your “favorite” knit sweater from your aunt.

But then again the mosquitoes also begin to emerge and you those get fabulous fuchsia “tans” from spending time in the sun.

However your spring may be, these falafels  (or would it be falafel without the s, like moose? Nevermind) will certainly be a perfect addition to your dinner table.

They can make a filling and tasty Meatless Monday. And they are SOOOO easy.

These made the perfect weeknight dinner. Besides baking the sweet potato (which can actually be done in advance), it only took a few minutes to put together and puree all of the ingredients.

Chickpeas are loaded with fiber and are super filling. Eat up!

I baked the sweet potato for a little over an hour. But, if you’re short on time, you could totally microwave it. Just make sure to poke some holes in it first!

Fresh parsley adds awesome flavor and a bit of color to this dish, but dry works too.

Baking instead of frying made the falafel much healthier. They still had a nice crust and soft center even though they were baked.

Totally yummy and healthy? Win-win.

I rolled my falafel balls a bit smaller than what I’ve eaten at restaurants and whatnot. I actually liked this size a lot because I had mini pitas and my mind totally thought I was getting more. Jackpot!

Lettuce, tomato, cucumber, chocolate chips… I think they would all go really well with the falafel.

Okay, maybe not the chocolate chips. Peanut Butter? ;)

Either way, I don’t think you’ll be disappointed.

What’s your favorite spring time food?


Baked Sweet Potato Falafel adapted from Judicial Peach

Makes 15-20 falafels (about 4 servings)

Ingredients

For Falafel

  • 1 can (15 oz.) garbanzo beans, rinsed and drained
  • Meat of 1 large sweet potato, mashed
  • 1/4 cup parsley, roughly chopped
  • 1/2 teaspoon Kosher salt
  • 1/4 teaspoon pepper
  • 2-3 cloves garlic, minced
  • 3/4 teaspoon cumin
  • 1/2 teaspoon coriander
  • 1/8 teaspoon cayenne pepper
  • 1/8 teaspoon cinnamon (optional)
  • 1/8 teaspoon turmeric (optional)
  • 1/2 tablespoon baking powder
  • 3 to 4 tablespoons flour
  • Sesame seeds
To finish
  • pita bread, warmed
  • lettuce
  • tomatoes
  • cucumber
  • Tzatziki sauce
  • Or any other veggies you think would be tasty.
Method
  1. Bake sweet potato at 420°F for 1 hour 30 minutes, or until cooked through and soft. Remove from oven and let cool completely. Remove skin and mash in a bowl until relatively smooth.
  2. In a large food processor or with an immersion blender, combine chickpeas, sweet potato meat, parsley, salt, pepper, garlic, cumin, coriander, cayenne, cinnamon, and turmeric. Blend until well mixed, but not pureed (it should still be a little chunky). Add flour and baking soda and mix until just combined.
  3. Form into 1-in balls (flouring your hands will help so they don’t stick) and place on a foil lined baking sheet a couple of inches apart. Refrigerate for 60-90 minutes.
  4. Preheat oven to 375°F. Bake falafel balls for 15 minutes. Flip them oven, sprinkle with sesame seeds and bake for an additional 5-10 minutes, or until completely cooked.
  5. Stuff falafels in warmed pitas. Add desired veggies. Serve immediately.