VEGETARIAN CHICK PEA, SQUASH AND LENTIL STEW

Squash, Chickpea & Red Lentil Stew

SUPER DUPER EASY AND DELICIOUS!

Ingredients

  • 1 can chickpeas**
  • 2 1/2 pounds kabocha squash or butternut squash, peeled, seeded and cut into 1-inch cubes (I used frozen organic butternut squash that was already cubed)
  • 20 baby carrots, cut into 1/2-inch pieces
  • 1 large onion, chopped
  • 1 cup red lentils
  • 2 cups vegetable broth
  • 2 tablespoons tomato paste
  • 1 t ground ginger
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon salt*
  • 1/4 teaspoon freshly ground pepper*
  • 1/4 cup lime juice
  • 1/2 cup chopped roasted unsalted peanuts
  • 1/4 cup packed fresh cilantro leaves, chopped (optional)

*You know my advice: Don’t add salt and pepper in cooking.  You can always add salt and pepper to taste when eating if needed.

**If you are highly sensitive to gluten you should drain and rinse the chickpeas well.

Preparation

  1. Place all ingredients except lime juice, peanuts and cilantro in slow cooker.
  2. Put on the lid and cook on LOW until the lentils have begun to break down, 5 to 6 1/2 hours.
  3. Stir in lime juice. Serve sprinkled with peanuts and cilantro if desired.

Nutrition

Per serving: 294 calories; 7 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 48 g carbohydrates; 0 g added sugars; 14 g protein; 11 g fiber

Nutrition Bonus: Vitamin A (310% daily value), Vitamin C (50% dv), Folate (30% dv), Potassium (27% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 2.5 starch, 1 vegetable, 1.5 lean meat

ADAPTED FROM: http://www.eatingwell.com/recipes/squash_chickpea_red_lentil_stew.html

SLOW COOKED BLACK BEAN AND MUSHROOM CHILI

Slow-Cooker Black Bean-Mushroom Chili

Ingredients

  • 2 cans black beans, drained and rinsed well
  • 2 medium onions, coarsely chopped
  • 1 can sliced mushrooms, not drained
  • 8 ounces tomatillos, husked, rinsed and coarsely chopped
  • 1/4 cup mustard seeds
  • 2 tablespoons chili powder
  • 1 1/2 teaspoons cumin seeds, or ground cumin
  • 2 cups mushroom broth, or vegetable broth
  • 1 6-ounce can tomato paste
  • 1-2 tablespoons minced canned chipotle peppers in adobo sauce, (I used Chili Pepper paste by Gourmet Gardens)
  • 1 1/4 cups grated Monterey Jack, or pepper Jack cheese
  • 1/2 cup reduced-fat sour cream
  • 1/2 cup chopped fresh cilantro or parsley
  • 2 limes, cut into wedges

Preparation

  1. Place beans, onions, mushrooms and tomatillos in slow cooker.  add spices and broth.  Stir in tomato paste and pepper sauce.
  2. Turn heat to LOW. Put the lid on and cook until the beans are creamy, 5 to 8 hours.
  3. Garnish each serving with cheese, a dollop of sour cream and a sprinkling of cilantro. Serve with lime wedges.

 

Nutrition

Per serving: 306 calories; 10 g fat (4 g sat, 2 g mono); 20 mg cholesterol; 40 g carbohydrates; 18 g protein; 13 g fiber

Nutrition Bonus: Fiber (52% daily value), Folate (47% dv), Iron (22% dv), Potassium (21% dv).

Carbohydrate Servings: 2

Exchanges: 2 starch, 2 1/2 vegetable, 1 medium-fat protein, 1 fat

Adapted from http://www.eatingwell.com/recipes/slow_cooker_black_bean_mushroom_chili.html

VEGETARIAN PINTO BEAN SLOPPY JOES

Vegetarian Pinto Bean Sloppy Joes

Ingredients

  • 2 medium carrots, sliced  (I used shredded carrots)
  • 1 large white onion, sliced thinly and cut into quarters
  • 4 cloves garlic, minced
  • 1 can pinto beans, drained and rinsed
  • 1 large red bell pepper, diced
  • 4 cups very thinly sliced green cabbage (I used shredded coleslaw mix)
  • 1 medium zucchini, cut into matchbook strips
  • 1 cup corn, fresh or frozen (thawed)
  • 1 cans Manwich Original Sloppy Joe Sauce*
  • 10 whole-wheat hamburger buns

*My mother used to make Sloppy Joe Sauce using 1 cans Campbells Chicken Gumbo soup with 1 T yellow mustard so you could also try that – no longer vegetarian though.

You can also make your own in a small mixing bowl:

1 8-ounce can no-salt-added tomato sauce
1/2 cup water
3 tablespoons chili powder
2 tablespoons balsamic vinegar
2 tablespoons reduced-sodium soy sauce or tamari
2 tablespoons tomato paste
3 tablespoons honey mustard
1 tablespoon brown sugar

THERE IS ALSO A SUBSTITUTE RECIPE ON LINE: http://www.food.com/recipe/manwich-original-sloppy-joe-sauce-copycat-457966

Preparation

  1. Coat a 6-quart slow cooker with cooking spray.
  2. Add all ingredients and cook on LOW 6-8 hours.
  3. Serve the mixture on buns.

CHICKPEA TACOS

DSC_0158

INGREDIENTS:

2-3 Cups Cooked Chickpeas

2 TBS Olive Oil

Juice of 1/2 Lemon

2 TSP Honey

2 TSP Soy Sauce

2 TSP Paprika

2 TSP Cumin

1 TSP Garlic Powder

1/4 TSP Cayenne Pepper

KALE:

3 CUPS Chopped Dinosaur Kale (Ribs removed)

1 TBS Olive Oil & 1 TBS Butter (YOU CAN ALSO STEAM IT IN A LITTLE VEGETABLE BROTH TO CUT FAT)

2 Garlic Cloves (Minced)

Salt and Pepper to taste (I WOULD NOT ADD EITHER)

Seasame Seeds

RED PEPPER SLAW:

1 Medium Red Bell Pepper (seeded and finely sliced)

Juice of 1 Lime

2 Tsp Honey

1 Tsp Apple Cider Vinegar

2 Tsp chopped cilantro

6-10 ground corn tacos  OR OTHER WHOLE GRAIN TORTILLA SHELL

Lime and cilantro for garnish

Queso fresco (optional)

DIRECTIONS:

1. Make the chickpeas first.  Heat the olive oil in a skillet over medium high heat and then add the chickpeas and cook for about 4 minutes until they start to turn brown.  Mix together the lemon juice, honey, and soy sauce in a small dish, and then add this to the chickpeas.  Stir it around and let it reduce for a couple minutes, and then add all of the spices.  Cook for a few minutes more and then remove from heat into a bowl covered with foil.

2. Rinse out this pan (I like to actively reduce the amount of clean-up time later. 😉 ) Heat the olive oil and butter over medium-high heat and add the garlic.  Cook for about 1 minute and then add the kale.  Cook for about 3 minutes stirring occasionally until the kale wilts down.  If you like crispier kale, like I do sometimes, turn up the heat. Throw in the sesame seeds and remove from heat.

3. In a bowl mix together the lime juice, honey, and apple cider vinegar and then toss in the red pepper and cilantro.  Toast the taco shells and assemble to your liking.  Top with some lime juice and queso fresco.

ORIGINALLY POSTED AT http://seedandsea.net/2015/07/29/spiced-chickpea-tacos/

SPINACH, BLACK BEAN AND LENTIL SALAD

Black Bean and Chutney Rice Salad

INGREDIENTS

  • 1 (15 oz.) Can drained and rinsed Black beans
  • 1 Large seeded and chopped red bell pepper
  • 1 (9 oz.) Jar your favorite chutney
  • 1 c. Whole kernel corn (I used frozen)
  • 6 Sliced green onions
  • 3 tbsp. Fresh cilantro or parsley, chopped
  • 1/2 tsp. Ground cumin
  • 2 3/4 c. Water
  • 3/4 c. Uncooked long grain and wild rice
  • 1/2 c. Red lentils, dried
  • 1 1/2 c. Packed and shredded fresh spinach leaves

METHOD

Step 1

Combine bell pepper, beans, green onions, cumin, chutney, cilantro and corn in a bowl and stir gently.

Step 2

In a saucepan bring water to boil and stir in lentils and rice. Reduce to low temperature and cook uncovered until liquid is absorbed and the lentils are tender (20-25 minutes).

Step 3

Remove from heat and stir in the bean mixture. Cover and refrigerate, until chilled.

Step 4

Gently stir in spinach before serving.

TORTILLA AND RICOTTA LASAGNA

THIS RECIPE WAS FOR A PIE BUT THERE WAS TOO MUCH FILLING AND IT WOULD HAVE MADE A MESS IN  MY NEWLY CLEANED OVEN SO-O-O-O I MADE IT INTO LASAGNA!

Tottilla and Ricotta Pie (2)

24 oz jar (or homemade) salsa
15 oz can of black beans, drained and rinsed well
1 1/2 cups frozen corn (fresh is good too!)
15 oz ricotta cheese
16 oz frozen chopped spinach, thawed and drained (fresh is even better!)
8 oz shredded Italian blend cheese – divided
5 large Azteca tortilla shells (whole wheat shells would be healthier)

Lightly coat 13″ x 9″ baking pan with non-stick cooking spray. In large bowl, mix first 5 ingredients plus 1/2 of the Italian blend cheese. Place two and a half tortillas in bottom of pan slightly overlapping. Add layer of cheese mixture, another layer of tortillas and cheese mixture. Bake at 375 F for 20 minutes. Remove from oven and sprinkle the rest of the Italian blend cheese on top. Bake an additional 5 minutes.

This is such a quick and easy meatless meal and if you forget to thaw the spinach you can always nuke it slightly until it is easy to blend.

Serve with salsa and tortilla chips.  I also had fresh salad and corn on the cob!

ARIZONA PORK CHILI

ARIZONA PORKK CHILI (1)

2-3 lb pork loin roast
1 can black beans, drained and rinsed
1 can chili beans
2 diced hot peppers (I used an anaheim and a jalapeno)
28 oz can diced tomatoes
1 tbsp minced garlic
1 small onion. chopped
1 Tbsp cumin
1 Tbsp chili powder
Tortilla chips and sour cream, optional

Add everything to the crock with meat on top but burrowed down into the juice.  Cook on LOW 6-8 hours. Shred meat and add back to the crock pot.

I SERVED WITH THE TORTILLA CHIPS AND SOUR CREAM, CORN ON THE COB AND A BIG FRESH SALAD WITH LETTUCE AND PARSLEY FROM THE GARDEN!!

SPINACH AND BEAN GREEK PASTA

Spinach and Bean Greek Pasta (3)

SUCH AN EASY SUMMER MEAL WITH ONLY 8 INGREDIENTS!

Spinach and Bean Greek Pasta (1)

12 oz bowties cooked according to directions
15 oz can Great Northern Beans, drained and rinsed well
6 oz baby spinach (I didn’t have fresh so I used 16 oz bag of of frozen, thawed)
1/2 c sundried tomatoes, snipped
1/2 c onion, chopped
2 tbsp minced garlic
4 oz crumbled feta cheese
Italian or Greek with Feta salad dressing to taste

Cook the noodles and add beans, spinach, tomatoes, onion and garlic.  Toss well.  Serve topped with Feta Crumbles and salad dressing.  Can be served warm or cold.  I served with corn on the cob and a big fresh salad.

Spinach and Bean Greek Pasta (4)

I ALSO ADDED KALAMATA OLIVES TO MINE BUT HUBBY DOES NOT CARE FOR THEM!

 

ROASTED BUTTERNUT SQUASH ENCHILADA CASSEROLE

Roasted-Butternut-Squash-Enchilada-Casserole

Ingredients

1 medium sized butternut squash, peeled and diced

1 yellow onion, sliced

1 poblano pepper, cored and sliced

2 jalapenos, cored and sliced

2 tablespoons olive oil

1 teaspoon cumin powder

salt & pepper

1 (15 ounce) can black beans, drained and rinsed

1/2 cup cilantro, chopped

1 cup fresh baby spinach leaves (optional)

2 cups salsa

6 large tortillas; quartered

1 and 1/2 cups shredded cheddar or monterey jack cheese*

Instructions

  1. Preheat the oven to 400°F.
  2. Place the diced butternut squash, sliced onion, jalapeno and poblano pepper in a 9 x 13” baking dish and toss with the olive oil. Sprinkle with cumin and salt & pepper (to taste) then mix until evenly distributed. Roast vegetables in the oven for about 40 to 45 minutes, until the squash is tender. Remove from oven then lower temperature to 350°F.
  3. Transfer vegetables to a large bowl along with 1 cup salsa, drained and rinsed black beans and chopped cilantro. Using the same baking dish that you roasted the veggies in, prepare the casserole by spreading 1/3 cup of the salsa along the bottom, then cover with a layer of two tortillas. Top the tortillas with 1/3 of the roasted vegetable mixture then 1/2 cup cheese.
  4. Layer two more tortillas on top of the vegetables followed by the 1 cup of baby spinach leaves. Top with 1/3 cup of the salsa and another 1/3 of the roasted vegetables then 1/2 cup shredded cheese.
  5. Lastly, layer two more tortillas, the last 1/3 cup salsa and the last 1/3 vegetables on top. Sprinkle with remaining cheese and place in the oven for 20 minutes.
  6. Allow to cool for five minutes then cut into squares and serve. Garnish with avocado or plain Greek yogurt.

HAVE YOU HEARD OF QUINCE FRUIT?

Fragrant rich quince fruit is a member of Rosaceae family of pome-fruits. Native to Asia Minor, it is a popular delicacy. Quince is rarely eaten raw but used in cooking where just a small wedge it imparts the whole recipe with a pleasant fruity aroma.

Quince is the only fruiting tree in the genus: Cydonia. Scientific name: Cydonia oblonga.

quince fruit

Quinces are medium sized semi-tropical deciduous trees, growing to about 10 to 15 feet in height. Pink-white flowers appear in the spring and early summer, which develop into golden color pear-shaped fruits. The fruit is larger than average apple and bumpy; appear somewhat like large guava, avocado, or as short-necked pear fruit. Its fuzzy surface is smooth as in peaches.

The quince fruit weighs on average about 4 to 5 ounces (500g) yet some varieties weigh more. Inside, its flesh is light yellow, gritty and has multiple poisonous seeds concentrated at the center as in apples. Raw quince has intense fruity smell and together with its bright yellow color instantly attracts the fruit lover’s attention. However, raw fruits, even after they ripen, are generally astringent and tart.

 

Health benefits of quince

  • Quince is low calorie fruit. 100 g fresh raw fruit provides 57 calories. In addition, it composes several more vital poly-phenolic antioxidants than apples and pears. The fruit is the storehouse for phyto-nutrients such as dietary fiber, minerals, and vitamins.
  • Quince pulp along with its peel contains good amounts of fiber. Further, its gritty granules in the pulp are composed of astringent compounds known as tannins namely, catechin and epicatechin. They bind to cancer-causing toxins and chemicals in the colon, protecting its mucous membrane from inflammatory bowel disease (IBD), cancers, and diverticulitis. In addition, it helps reduce body weight and blood LDL cholesterol levels.
  • It has several phenolic compounds such as caffeoylquinic acid, procyanidin-B2, oligomeric procyanidin, polymeric procyanidin etc., and essential oils like furfural, limonene, linalol, vomifoliol, toluene, β-ionone, α-terpineol, etc. Together; these compounds give quince its unique fragrance.
  • Ripe quince fruit has good concentration of vitamin C. 100 g fruit provides 15 mg or 25% of RDA of vitamin-C. Fruits rich in this vitamin help remove harmful oxygen-free radicals from the body. Vitamin C helps boost immunity, reduce viral episodes and inflammatory conditions.
  • The fruit is a good source of minerals such as copper (130 µg or 14% of RDA), iron, potassium, and magnesium as well as B-complex vitamins such as thiamin, riboflavin and pyridoxine (vitamin B-6).
  • Although not well documented, quince fruit, like pears, has anti-allergenic and anti-inflammatory properties. The fruit as well its seed’s extraction is suggested in the treatment of cystitis, atopic dermatitis, recommended by health practitioners as a safe alternative in the preparation of food products for allergy sufferers.

Nutrient Analysis

 
Principle Nutrient Value Percentage of RDA
Energy 57 Kcal 3%
Carbohydrates 13.81 g 11%
Protein 0.40 g <1%
Total Fat 0.10 g 0.5%
Cholesterol 0 mg 0%
Dietary Fiber 1.9 g 4%
Vitamins
Folates 3 µg 1%
Niacin 0.200 mg 1%
Pantothenic acid 0.081 mg 1.5%
Pyridoxine 0.040 mg 3%
Riboflavin 0.030 mg 2%
Thiamin 0.020 mg 2%
Vitamin A 40 IU 1%
Vitamin C 15 mg 25%
Vitamin E 0.12 mg 1%
Vitamin K 4.5 µg 4%
Electrolytes
Sodium 1 mg 0%
Potassium 119 mg 2.5%
Minerals
Calcium 11 mg 1%
Copper 0.130 mg 14%
Iron 0.70 mg 9%
Magnesium 8 mg 2%
Phosphorus 11 mg 2%
Selenium 0.6 µg 1%
Zinc 0.04 mg <1%

Selection and Storage

Quince fruit season begins by September. Fresh fruits generally arrive in the USA markets from the Middle East, Turkey, Armenia, and Georgia.

quinces
Quinces in a basket.
Photo courtesy: jespahjoy

In the markets, choose well-developed, firm, bright golden-yellow color fruits. Avoid green, immature, as they are bitter and inedible. Furthermore, avoid bruised, shriveled ones as they are out of flavor.

Once at home, Quinces stay well for up to a week when kept open in cool, dark place away from heat, and humidity. They store for several weeks placed in the refrigerator.

 

Preparation and Serving tips

Raw quince is extremely sour and astringent as it has rarely eaten uncooked. Its bitter taste and choking feeling in the mouth is due to certain chemicals in the fruit known as tannins. Cooking destroys these compounds while retaining fragrant rich essential oils and aliphatic compounds in the fruit. With the addition of sugar or honey, the fruit makes excellent flavorful sweet and savory recipes, jams, jellies, and preserves.

To prepare, just wash the fruit in cold water. Cut the fruit in quarters as you do in apples and pears. Remove central core, and seeds using paring knife. Cut In small chunks or wedges and add in the cooking.

Here are some serving tips:

quince fruit jam- membrilo
Quince jam-membrilo.
Photo courtesy: charkrem

 

  • Quince fruit makes wonderful addition in the confectionery. Some of the traditional sweet delicacies like pies, tarts, cakes, jams (membrilo), marmalade, jellies, etc., uses this fruit to acquire special flavor.
  • The fruit pulp can also be employed in stews, as a addition to seafood, poultry, and lamb preparations as a flavoring base.

 

Safety profile

Quince fruit seeds are poisonous and should not be eaten. Raw fruit may cause irritation in the throat and may cause breathing difficulty.

FUN RELATED SITE: http://www.historicfood.com/Quinces%20Recipe.htm