Wednesday

18

March 2015

0

COMMENTS

Crispy Tofu with Black Bean Purée and Microgreens

Written by Rachel, Posted in Appetizers, Beans, Dairy-Free, Dinner, Fruit, Gluten Free, Herbs, Legumes, Lunch, Main Dishes, Quick and Easy, Sandwiches, Sides, Snacks, Vegan, Vegetables, Vegetarian

I think of this dish as a sort of open faced sandwich. We eat bread in our house. We also eat gluten. But, there are plenty of folks who don’t. There are also plenty of vegan-loving people out there. This is a shout out to all of you. But, but but but, not just for you GF+V friends! Because let me tell you, as a carnivore and gluten-eater, I loved this meal. So much so that I re-heated the leftovers and ate it again for dinner the day that I made it.

My goal was to make a bean purée (ish) topping. I love to eat beans. They’re full of protein and add so much to most any dish. But, I didn’t want it to taste like I’d just opened a can of beans and mashed them up. So I added things like a touch of lemon and vinegar for acidity and brightness, butternut squash for creamy richness, and cayenne for a hint of spice.

Which all tasted great topped with these super cute microgreens. Hello yum! Hello packed with nutrients!

I mixed up a lemony dressing to toss the microgreens in. Note: wait until right before serving to toss them. They will wilt if left too long (lesson learned). If you have extra dressing, just save it for tomorrow’s lunch, use it for drizzling on some soup, or make a double batch of these yummy treats and have a party!

I’m seriously digging crispy pan fried tofu these days. I love to sprinkle it with lots of cayenne and a bit of ginger (plus salt and pepper). In a super hot pan they’ll cook in no time at all.

The tofu gets spread with beans and topped with the microgreens (mine were kinda swimming in the dressing, so I had to quickly consume as many as possible – not a problem).

The perfect little gluten-free, vegan treat for lunch, dinner, snack, appetizer… maybe even for breakfast!

Happy Eating!

Crispy Tofu with Black Bean Purée and Microgreens

Prep Time: 10 minutes

Cook Time: 22 minutes

Total Time: 32 minutes

Yield: 2-3

Crispy Tofu with Black Bean Purée and Microgreens

Ingredients

1 C black beans (if canned, drained and rinsed)
1/4 C water
1 T lemon juice
1 t rice vinegar
sprinkle cayenne
1/4 C mashed butternut squash or sweet potato
to taste salt
to taste pepper
1/4 C lemon juice
1 T parsley, minced
1 t mint, minced
1 T green garlic/green onion/chives/garlic, minced
to taste salt
2-3 T olive oil
1-2 C microgreens
olive oil, for frying
14 oz. tofu (extra firm or firm)
to taste salt
to taste pepper
to taste cayenne
to taste ground ginger

Instructions

Heat beans, water, 1 T lemon juice, rice vinegar, cayenne, squash, salt, and pepper in a saucepan over medium-low heat for about 10 minutes, stirring occasionally. Mash, taste and adjust seasoning if needed, and set aside and keep warm.
Whisk lemon juice, parsley, mint, green garlic, and salt. Stream in olive oil while whisking. Taste and adjust seasoning if needed. Set aside.
Heat a large skillet over medium-high. Add olive oil. Add tofu and sprinkle with salt, pepper, cayenne, and ginger. Cook for about 2-3 minutes per side, or until golden brown and crispy. Work in batches so the pan isn't overcrowded, adding more oil as needed. Set on a paper towel lined plate as they are done.
Spread beans on top of tofu, toss microgreens with dressing (right before serving, being careful not to overdress, as they will get soggy) and place them on top of the beans.

http://www.de-ma-cuisine.com/crispy-tofu-with-black-bean-puree-and-microgreens/

Friday

6

March 2015

2

COMMENTS

Kohlrabi Stew

Written by Rachel, Posted in Beans, Cheese, Dinner, Fruit, Gluten Free, Herbs, Legumes, Lunch, Main Dishes, One Dish Dinners, Potatoes, Soups, Vegetables, Vegetarian

This is a humble meal. I like to think of it as peasant food. It begs for bread that’s hot from the oven, torn rather than sliced, topped with a good amount of butter. Peasant food, or comfort food. Or just good food. Doesn’t really matter what label you put on it.

It contains simple ingredients like kohlrabi, mizuna, and garbanzo beans. You could play with the recipe if you need to, depending on what you’ve got in your fridge. Sweet potatoes in place of the carrots, cabbage in place of the mizuna, or cannellini beans in place of the garbanzo beans. You could use Greek yogurt instead of the ricotta, or leave the dairy out all together, to make it a vegan dish.

Whatever suits you.

But, for me, I’m gonna lock this one down and keep it just the way it is.

The garbanzo beans add texture, protein, and a creamy beanie goodness.

I have a drawer-full of lemons in the fridge. They brighten like nothing else (except maybe limes).

For a soup, or a stew, whatever you want this to be, the flavors develop quickly, and there’s not a lot of cooking required. It’ll be in your bowl in about 43 minutes.

If you can help it, don’t skip the ricotta or a drizzle of really good quality olive oil. They really made the dish, for me. Plus, that parsley, yep, do it!

I really don’t know if peasants would have eaten this. But, I picture a cozy family dinner, roasted meat, stew made from things they’ve grown on their land, with their own hands. There’d be a fire in the fireplace and the biscuits would be passed around the table, to be eaten with a dollop of fresh butter and homemade jam. Maybe that’s what we will do tonight. Or, maybe we will eat it while watching something fun on Netflix, since we don’t have a fireplace or any meat that’s meant to be roasted. I do, however, have my garden boxes all planted. Maybe in a few months I will be making stew from things that I’ve grown.

Happy Eating!

Kohlrabi Stew

Prep Time: 15 minutes

Cook Time: 28 minutes

Total Time: 43 minutes

Yield: 4

Kohlrabi Stew

Ingredients

2 T olive oil
1 C kohlrabi, peeled and chopped
2 C broccoli, chopped
1 1/2 C carrots (or sweet potatoes), chopped
1 C cauliflower, chopped
1/2 C potato (or rutabaga), chopped
to taste salt
1 t mustard
1 T balsamic vinegar
1/2 t dried (or 1 t fresh) thyme
pinch cayenne
1 t paprika
1 C garbanzo (or cannellini) beans
4 C water or veggie stock
1 bunch mizuna (or chard, cabbage, kale... any greens will do), long part of stems removed, chopped
1-2 T lemon juice
1/4 C parsley (1 T reserved for topping), chopped
ricotta, for topping
olive oil, for topping
lemon wedges, for topping

Instructions

Heat soup pot, add oil. Add kohlrabi through salt. Cook covered (letting them sweat) over medium-low heat for 10 minutes, stirring occasionally.
Add mustard through water/stock. Bring to a boil, then simmer for 15 minutes.
Add mizuna, lemon juice, and 3 T parsley. Cook for 3 minutes more.
Taste and adjust seasoning if needed. Serve topped with ricotta, parsley, a drizzle of olive oil, and a squeeze of lemon.

http://www.de-ma-cuisine.com/kohlrabi-stew/

Monday

2

March 2015

0

COMMENTS

Mac and Cheese with Veggies and Beans

Written by Rachel, Posted in Beans, Cheese, Dinner, Fruit, Gluten Free, Legumes, Main Dishes, Pasta, Vegetables, Vegetarian

Some nights I need something super simple for dinner. Mac and cheese is one of those meals that really hits the spot. It’s comforting, easy to make, and can be packed with veggies and protein.

Today I had a ton of broccoli on hand. I made “pasta” out of the stems yesterday, but the florets needed to be used up.

They’re tossed in the skillet, with some olive oil, salt, pepper, paprika, and cayenne for a hint of spice.

While the broccoli cooks, the sauce comes together (and the pasta boils away). My mission was gluten-free, so I used some ground up flax seeds soaked in milk, and blended chickpeas to thicken. The sauce wasn’t as smooth as I’ve ever had, but it tasted really good.

Added to the nicely thickened sauce is tons of grated gouda. This cheese is seriously good. I could have eaten that whole block on my own, if I had had crackers on hand. I guess it’s a good thing I didn’t.

I had bow tie pasta on hand. I’m a use what’s in the house kinda cook. But, if I was making this a second time, I might consider using fusilli or penne pasta (there are some delicious rice pastas out there).

Everything gets combined then sprinkled with a touch more paprika, cayenne, salt, and pepper. Just for fun. I like to let it stand for 5-10 minutes so everything can get good and set before serving. But, if you can’t wait, I understand.

This dish would work no matter what veggies are in season. In spring you could use asparagus or snap peas. In the summer you could try summer squash or bell peppers. When fall and winter come back around again, butternut squash, cauliflower, or kohlrabi would be nice. No matter what the veggies are, it’s great on its own. But, I also think that it would be great topped with a fried egg (isn’t everything?!) or with some cooked and chopped meat mixed in (ham, bacon, chicken, turkey, beef… pretty much anything would be tasty).

Happy Eating!

Mac and Cheese with Veggies and Beans

Prep Time: 30 minutes

Cook Time: 30 minutes

Total Time: 60 minutes

Mac and Cheese with Veggies and Beans

Ingredients

1 T flax seeds, ground
2 C milk (divided 3 T, then 1 3/4 C plus 1 T)
1/2 C chickpeas (blended) or hummus
1 t dijon mustard
4 oz. pasta (any kind - rice pasta is great)
1 T olive oil
4 C broccoli (or cauliflower, carrots, kohlrabi, asparagus, snap peas, summer squash, bell peppers, or butternut squash)
to taste salt
to taste pepper
pinch cayenne
1/2 t paprika
1/4 C reserved pasta water
2 C gouda, grated
1/2 C parmesan cheese, grated
paprika, cayenne, salt, and pepper for sprinkling
lemon slices for serving

Instructions

Mix ground flax seeds with milk. Let it stand for 15 minutes (it will get kinda gelatinous).
Heat remaining milk and milk-flax mixture in a saucepan. Bring to a simmer and cook over low heat for about 15 minutes, until slightly thickened. Add chickpeas/hummus and dijon, stir to combine, and cook for about 5 minutes more.
Cook pasta.
Heat skillet, add olive oil, broccoli salt, pepper, cayenne, and paprika. Cook over medium or medium-low heat, stirring occasionally, for about 10 minutes.
Add pasta water to sauce. Remove from heat. Whisk in cheeses. Taste and adjust seasoning if needed. Stir in pasta and broccoli. Top with a sprinkle of paprika, cayenne, salt, and pepper.
Let stand for about 5-10 minutes. Serve with a squeeze of lemon.

Notes

Prep and cooking time includes active and inactive components.

http://www.de-ma-cuisine.com/mac-and-cheese-with-veggies-and-beans/

Friday

20

February 2015

0

COMMENTS

Eating Vegetarian

Written by Rachel, Posted in How To, Thoughts

We try to keep to a diet that’s full of real whole foods that are unprocessed or minimally processed, full of plants, good proteins, fats, and some meat.

Yes, I’m talking about meat in a post about eating vegetarian. Stay with me.

In our home, we eat meat because we like it. We like the taste, what it adds to a dish, the protein it provides. However… it’s not our only, or even main source of protein. I mentioned this in my recent post How to Eat Well on a Budget. While we love meat, it’s expensive, so we’ve cut way back on our consumption. And I think that our meals have been just as hearty, nutritional, and tasty as they would be if we were eating meat more often. Out of the 21 meals we eat each week, maybe 4 or 5 contain meat (and 1 or 2 of them are usually leftovers).

If you’re looking at it from a strictly need for protein perspective, there’s plenty of other foods out there with protein. No need to worry on that front. I rely on things like quinoa, lentils, beans, nuts, nut butters, eggs, dairy, tofu, grains, fruits, and vegetables. I’m confident that we’re not lacking.

For example, I’ve looked at the numbers for nuts and seeds before. But, looking again today was a good reminder about one of the many reasons that nuts are so good for us. If you look at the protein content alone, some of them may surprise you. Sesame seeds have 27.3g in one cup – sprinkle them on to your favorite Stir Fry for an extra boost. Sunflower seeds have 34.8g of protein in one cup. They’re awesome on salads, in granola, or just eaten raw. And, did you know that pumpkin seeds have a whopping 40.6g of protein in just one cup?! I’ve been adding them to my granola for some extra goodness, and snacking on them raw, in a mixture with almonds and sunflower seeds. (1)

Recommended Dietary Allowance for Protein (2)
	Grams of protein needed each day
Children ages 1 – 3	13
Children ages 4 – 8	19
Children ages 9 – 13	34
Girls ages 14 – 18	46
Boys ages 14 – 18	52
Women ages 19 – 70+	46
Men ages 19 – 70+	56

A Typical Day

Here’s what my protein intake might look like on a typical day:

Breakfast 8g: I really enjoy smoothies. They’re an easy way to incorporate fruits, veggies, and protein into a meal. This Summer Smoothie, for example, has close to 8g protein per serving. (1)

Lunch 16.21g: Squash ‘n Eggs (13.54g), fresh fruit (0.27g), and a slice of whole grain toast (2.4g protein) with butter. (1)

Dinner 22.35g: Vegetarian Soft Tacos on a whole wheat tortilla (14.74g), 1/2 C Spanish Rice (brown rice) (7.4g), glass of red wine (0.21g). (1)

Snacks 5.62-12.07g: Stove top popped Popcorn topped with olive oil and sea salt, (0.99g) apple/orange/banana/peach/pear/plum/berries/grapes (average of about 0.93g), 1/4 C nuts and seeds (3.7-10.15g). (1)

As you can see, I’m getting plenty of protein in my diet. In fact, according to the above chart, which states that I need about 46g/day, I’m getting more than I need at 52.18 – 58.63g.

More Vegetarian Meals

You’ve seen what a day of my vegetarian meals might look like. Here are some examples of even more foods that we love to incorporate into our protein rich diet:

Dairy

Radish and Feta Toasts

Deconstructed Lasagne

Summer Smoothie

Veggie Pizza with Artichoke Hearts

Lentils on Crispy Sweet Potatoes

Quinoa

Heart Healthy Chard Wraps

Mediterranean Quinoa

Lentil Quinoa and Carrot Supper

Slightly Sweet Granola with Quinoa

Mediterranean Quinoa Salad

Lentils

Dilly Eggs with Lentils

Lentils on Crispy Sweet Potatoes

Lentil Quinoa and Carrot Supper

Mediterranean Quinoa

Beans

Vegetarian Soft Tacos

Cannellini and Beet Green Soup with Feta

Mediterranean Quinoa Salad

Mediterranean Quinoa

Nuts, Seeds, and Nut Butters

Fresh Fruit and Basil Stuffed French Toast

Massaged Kale Salad with Radish and Apple

Basil Pesto

Red Choi Stir Fry with Tofu and Almonds

Slightly Sweet Granola with Quinoa

Eggs

Squash ‘n Eggs

Winter Frittata

End of the Week Pasta

Hearty Winter Salad

Fresh Fruit and Basil Stuffed French Toast

Dilly Eggs with Lentils

Tofu

Red Choi Stir Fry with Tofu and Almonds

Grains

Red Choi Stir Fry with Tofu and Almonds

Fresh Fruit and Basil Stuffed French Toast

Fruits

Summer Smoothie

Fresh Fruit and Basil Stuffed French Toast

Vegetables

Vegetarian Lasagne

Vegan Roasted Butternut Squash Soup

Spicy Twice Baked Sweet Potatoes

Winter Frittata

End of the Week Pasta

Hearty Winter Salad

Roasted Winter Vegetable Soup

Lentils on Crispy Sweet Potatoes

(1) Nutrition Almanac, Mc Graw-Hill 2001, Fifth Edition, Lavon J. Dunne

(2) From http://www.cdc.gov/nutrition/everyone/basics/protein.html, who used: Source for Acceptable Macronutrient Distribution Range (AMDR) reference and RDAs: Institute of Medicine (IOM) Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. This report may be accessed via www.nap.edu*

Thursday

15

January 2015

0

COMMENTS

Hearty Winter Salad with Dill Dressing

Written by Rachel, Posted in Beans, Eggs, Gluten Free, Herbs, Legumes, Lunch, Main Dishes, Potatoes, Quick and Easy, Salads, Sides, Vegetables, Vegetarian

Very rarely do I want a break from soup when the weather is cold. But, every once in a while it’s ok to take a breather from a steaming bowl of goodness. And I really do love the crunch of raw veggies. I also like how different a salad looks in the winter, compared to summer.

This simple meal starts with some hardboiled eggs. If you’re not in the mood for eggs, you could use tuna as an alternative.

When I was cooking these eggs, I thought I’d try to do them a different way from the way that I always do it, the way that works every time. I’d seen it done differently on TV, or read about it on a blog, or someone said something at some point in life about a different way to hard boil an egg.

Always a sure sign that something will turn out splendidly.

I ended up with soft boiled (aka goopy not fully cooked) eggs. Not at all what I was hoping for. So I returned them to the pot and re-boiled them the way I’d always done it. The way my mom taught me.

They turned out perfectly.

Lesson learned.

Veggies that I had on hand to go with the eggs: broccoli and radish. You could also use beets, crispy potatoes, peas, carrots, cauliflower, or cabbage.

Since I’m still obsessed with dill, I made a creamy dill dressing. It’s mostly Greek yogurt, because I was almost out of mayo. But, I’m happy with how it turned out, so I wouldn’t change the recipe. But, if you like a little less tang, switch up the proportions to suit your tastes.

This salad was seriously filling, with chickpeas and eggs on there. I made it to go along with the Spaghetti Squash au Gratin that I’d made for lunch the same day, but didn’t end up eating it until dinner, since the Gratin was more filling than I’d expected. As a light dinner, it was perfect (for me anyways). (I keep hitting the caps lock key so it looks like I’m screaming half of each word at you. I must have a rogue pinky finger.) A small portion of each would go nicely together.

So that’s that. Now I can go back to eating soup. 😉

Happy Eating!

Winter Salad

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Yield: Serves 2-4

Winter Salad

Ingredients

4 eggs, hard boiled and chopped (or you could use tuna)
1/2 C Greek yogurt
2 T mayo
to taste salt
1 T balsamic vinegar
1 T fresh dill, chopped
1/4 C olive oil
greens (lettuce, kale, spinach, chard), torn
1/2 C broccoli, chopped into small pieces
1/4 C radish, very thinly sliced
(could also add: grated carrots, chopped cauliflower, shredded cabbage, peas, crispy potatoes, beet chips)
1/4 C chick peas

Instructions

Cook eggs.
Whisk yogurt through dill. Whisk in olive oil. Taste and adjust seasoning if needed.
Top greens with veggies, chick peas, hard boiled eggs, and dressing.

http://www.de-ma-cuisine.com/hearty-winter-salad-with-dill-dressing/

Newer Entries →

← Older Entries

Beans Archive

18

0

Crispy Tofu with Black Bean Purée and Microgreens

Happy Eating!

6

2

Kohlrabi Stew

Happy Eating!

2

0

Mac and Cheese with Veggies and Beans

Happy Eating!

20

0

Eating Vegetarian

A Typical Day

More Vegetarian Meals

15

0

Hearty Winter Salad with Dill Dressing

Happy Eating!

Looking for Something?

Support My Cookbook!

Favorites

Instagram

Recent Posts