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

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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.

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.

WARM WHITE BEAN AND TUNA QUESADILLAS

 

tuna bean quesadilla (1)

1 (15oz) can cannellini beans, drained and rinsed
2 (5 oz) cans tuna, drained
1/4 c Miracle Whip
2 tsp lemon juice
1 Tbsp minced garlic
5 large (super sized) Azteca Tortillas
1 c shredded cheddar
1 c baby spinach leaves
1 c roasted red pepper or fresh red pepper slices
non-stick spray

tuna bean quesadilla

Preheat oven at 350 F. In a medium mixing bowl, lightly mash beans. Stir in next 4 ingredients. Evenly sparead tuna mix over 2 1/2 tortillas laid out on 2 cookie sheets sprayed with non-stick spray. Top with cheese, spinach, peppers and remaining tortillas. Lightly spray tortilla tops with non-stick spray and bake for 15-20 minutes until golden brown. Cut into quarters and serve with salsa and sour cream.

ALSO SERVED WITH A FRESH SALAD!

ANOTHER GREAT LENTEN MEAL

HUMMUS WITH PEPITA TOAST FOR BREAKFAST

toast wth hummus and seeds (2)

1 slice whole grain bread, toasted ( I used Pepperidge Farm Whole Grain Oatmeal bread with 1 1/2 oz whole grains = 1/2 or your daily recommended amount. It also has 4 gm. fiber.)
2 Tbsp roasted garlic hummus
1/2 tsp sunflower kernels
1/2 tsp pepitas

JUST TOAST, SPREAD AND SPRINKLE!

THIS BREAKFAST IS ONLY 200 CALORIES PACKED WITH 25 GM CHO; 7 GM PRO AND 9 GM OF FAT. A NUTTY ALTERNATIVE TO PEANUT BUTTER ON TOAST WHICH WOULD HAVE 100 MORE CALORIES AND NEARLY DOUBLE THE FAT!

PEPITAS ARE a very good source of beta carotene, Omega 3, protein, minerals magnesium and manganese, iron, zinc and copper and vitamin K.

I WAS THINKING MAYBE A FEW RAISINS OR CRAISINS MIGHT BE GOOD ON IT TOO!

SPAGHETTI SQUASH – THE MIGHTY WINTER SQUASH!

I recently read an article in bon appetite where the author clearly did not like spaghetti squash – his article entitled “5 Creative Ways to Cook with Spaghetti Squash” involved deep fat frying it and frittering it (also in deep fat fryer).  He even stated that spaghetti squash had a “blah” flavor and that his favorite was acorn squash.  So why did he write the article?

I find spaghetti squash to be a super food that most people seldom, if ever eat!

Spaghetti-Squash-Fork-Scraping-620x620

Spaghetti squash, a type of winter squash, gets its name from the pale-yellow flesh that can be fluffed into stringy, pasta-like threads. It has a very mild flavor and, unlike other winter squash, does not have much sweetness. So you can use spaghetti squash in both savory and sweet dishes. Consider eating it warm, topped with pasta sauce or tossed with a small amount of olive oil and fresh herbs, or serve it chilled with sun-dried red peppers, olives and feta cheese.

Calories and Fat

Most varieties of winter squash contain almost twice the calories per serving of spaghetti squash, which has only 42 calories per cup.  It’s also very low in fat, with less than 0.5 grams of fat per cup. (So why would you deep fat fry it?)  Spaghetti squash contains about 92 percent water by weight, which may account for its lack of calories. These qualities make spaghetti squash a good choice for weight-loss or weight-management plans. It will fill you up without adding a lot of calories or fat to your daily total.

Carbohydrates

Spaghetti squash also fits well into a low-carb or diabetes meal plan. It contains only 10 grams of total carbohydrates per cup, whereas most types of winter squash have at least 18 grams. Of the total, 4 grams come from natural sugar in the squash, and 2 grams come from dietary fiber. Eating a diet rich in fiber may regulate digestion, reduce constipation, lower your cholesterol and help you manage your weight.

Vitamins

You’ll get small amounts of almost every essential vitamin from eating spaghetti squash. Vitamin C and vitamin B-6 are the vitamins found in highest concentration in the squash. Vitamin C plays a role in the growth and repair of body proteins, aids in wound healing and supports your immune system. It’s also an antioxidant that helps defend your body against harmful free radicals. Vitamin B-6 is involved in over 100 enzyme reactions in your body, including energy metabolism and hemoglobin production.  The fruit can range either from ivory to yellow or orange in color. The orange varieties have a higher carotene content.

Minerals

Every essential mineral is found in trace amounts in the flesh of spaghetti squash. The mineral potassium plays a part in building muscle, metabolizing carbohydrates and maintaining proper muscle function in your body. It also functions as an electrolyte, helping to regulate fluid balance and the acidity, or pH, of your blood. Replacing electrolytes is essential any time you sweat heavily or lose body fluids. Without enough potassium you may experience weak muscles, an abnormal heart rhythm or an elevated blood pressure. Spaghetti squash also contains the minerals calcium, phosphorus, magnesium and sodium.

Spaghetti-Squash-Salad-700x700

Ingredients

Servings: 4

I think I would add some black beans that have been drained and well rinsed!

  • Pierce squash all over with a knife to vent. Place on microwavable plate and cover with waxed paper.  Microwave on high 5 minutes.  Turn squash over and microwave on high about another 5 minutes until the squash is tender enough to pierce easily with a knife.
  • Let cool slightly. Halve lengthwise and scoop out seeds; discard. Scrape flesh with a fork to remove in long strands. Spread out on paper towels to drain, then transfer to a bowl and chill until cold.
  • Just before serving, whisk lime juice and ranch dressing in a large bowl. Add chilled squash, avocado, cucumber, and chicken and toss to combine. Season with salt and pepper if needed. Serve topped with basil or parsley leaves.

MUST TRY COURGETTI

courgette-spag-before

COURGETTE IS JUST A FANCY NAME FOR ZUCCHINI AND NOW IS THE TIME OF YEAR THAT WE ARE HARVESTING OUR HOME GROWN ZUCCHINI AND TRYING TO FIGURE OUT WHAT TO DO WITH IT ALL!

Courgette spaghetti is a fantastic food for every day! You just shred a courgette with a peeler, quickly fry or microwave and then serve in a sauce of your choice. It’s quicker to cook than pasta and is so tasty.  One large courgette, enough to make a big bowl of spaghetti, has only 36 calories.

The easiest and lowest calorie way to cook it is by steaming the coughetti  in the microwave on high for 2-3 minutes.  You can add a few tablespoons of vegetable broth or chicken broth for a little flavor but I usually just top with my favorite sauce.

1 large courgette (36 cals)

1 tsp olive oil (27 cals)

1 clove garlic, crushed (4 cals)

2 tomatoes, chopped (28 cals)

1 jalapeño pepper, chopped (4 cals)

EAT YOUR BROCCOLI LEAVES

BROCCOLI-LEAF2

YES YOU CAN EAT BROCCOLI LEAVES!! AS A MATTER OF FACT BROCCOLI LEAVES ARE RICHER IN BETA-CAROTENE THAN THE FLORETS, AND CONTAIN OTHER HEALTHFUL PHYTONUTRIENTS THAT AREN’T FOUND IN THE STEMS AND FLORETS!

THE BROCCOLI FLOWERS OR FLORETS ARE MOST COMMONLY CONSUMED BECAUSE THE BROCCOLI LEAVES AREN’T TYPICALLY SOLD IN STORES.  WHY!?  FARMERS ARE WASTING THIS VALUABLE LEAF!  SO YOU WILL HAVE TO GROW BROCCOLI YOURSELF TO HAVE ACCESS TO THE LEAVES.

broccoli-leaf1

TRY GROWING THEM LIKE BABY SALAD GREENS.  SPRINKLE A HANDFUL OF SEEDS INTO YOUR GARDEN AND LET THEM GROW TO BABY LEAF SIZE TO 4-6 INCHES BEFORE HARVESTING.  A PLANT PRODUCES ONE MAIN HEAD  OF BROCCOLI AS IT’S FLOWER AND OCCASIONALLY A FEW SMALLER HEADS LATER.  THEN YOU CAN HARVEST THE WHOLE PLANT!  EVEN THE STEMS CAN BE SHREDDED FOR BROCCOLI SLAW!

THE BROCCOLI LEAVES ARE SIMILAR TO COLLARD GREENS IN TASTE AND TEXTURE – WITH A SLIGHT BROCCOLI FLAVOR.  YOU CAN ADD THEM DIRECTLY TO A LEAFY FRESH SALAD (MY FAVORITE) OR SAUTE THEM IN GARLIC AND BUTTER.  MY NEXT ENDEAVOR IS TO TRY THE LEAVES AS “CHIPS” LIKE KALE CHIPS.  THE LARGER LEAVES ARE PERFECT FOR STUFFING AS YOU WOULD A CABBAGE LEAF!

BROCCOLI LEAVES ARE VERY VERSATILE:  MAIN DISH, SALAD GREEN, SIDE DISH OR SNACK – TRY THEM ALL WAYS!!

Kale-Chips

BROCCOLI LEAF CHIPS

Ingredients

  • 4 cups BROCCOLI LEAVES, rinsed and chopped if they are large
  • 2-3 tbsp olive oil
  • Cayenne pepper
  • Chili powder
  • Sea salt

Instructions

  1. Preheat oven to 225 degrees F.
  2. Add completely dried, broccoli leaves to a large mixing bowl and drizzle olive oil over the top.
  3. Toss kale with two forks until all pieces are coated in olive oil. Start with 2 tbsp, and if it seems too dry use another tbsp olive oil.
  4. Sprinkle cayenne pepper, chili powder, and sea salt over the top and continue to toss. Repeat once or twice more, but be careful with the cayenne pepper, if you’re serving this to kids!
  5. Lay out piece by piece on an ungreased baking sheet. Make sure each piece is not touching another and has enough room to bake properly. You will need 2 large baking sheets.
  6. Sprinkle more seasonings on top if needed.
  7. Bake for 35-40 minutes. You can check by trying one chip and if it is very crispy they are done!
  8. For best results, enjoy immediately after removing from the oven.

OTHER GARDEN VEGETABLE LEAVES ARE EDIBLE AS WELL!  SWEET AND HOT PEPPER LEAVES CAN BE USED IN A SALAD AND THE HOT PEPPER LEAVES WILL ADD A LITTLE SPICE!

GET THE MOST OUT OF YOUR GARDEN!  ENJOY THE GREENS AS MUCH AS THE VEGGIES!

 

HEALTHY TUNA SALAD

THIS TUNA SALAD USES PLAIN, NONFAT YOGURT IN PLACE OF HALF THE MAYONNAISE TO CUT DOWN ON FAT.

3 (5oz) can tuna in water, drained
1 1/2 cups chopped, drained hamburger dill pickles (I used dill relish to save some chopping)
1/2 cup plain, nonfat yogurt
1/2 cup mayonnaise
1 Tbsp Dijon mustard
1 red pepper, chopped
1 1/2 cup chopped red onion
1 1/2 cup cored, chopped granny smith apple
salt and pepper to taste

I SERVED THIS WITH TOMATO SLICES AND WHOLE GRAIN CRACKERS BUT IT IS ALSO GOOD WITH LETTUCE AND TOMATO IN A WHOLE WHEAT PITA.

NUTRITION INFORMATION MADE WITH PITA POCKET: 302 CALORIES; 6 GM FAT (3 POLY); 21 MG CHOLESTEROL; SODIUM 656 MG; 46 GM CARBS; 18 GMS PROTEIN; 6.5 GM FIBER