Tag Archives: whole foods

Black Bean Tortilla Soup

We made this at work today, and it was super quick and easy.  Based on Mairlyn Smith’s recipe in her book “Healthy Starts Here!“.

The soup:

  • 3 cups chicken or vegetable broth
  • 1 x 540ml tin of garlic & olive oil diced tomatoes (or just diced tomatoes)
  • 1 x 540ml tin of black beans, drained and rinsed
  • 1 cup frozen corn kernels (or fresh)
  • ¼ cup salsa
  • 1 Tbsp hot sauce
  • 1 tsp cumin
  • 1 clove garlic, or use garlic powder
  • 1 cup fresh cilantro, chopped

The topping:

  • 1 cup thinly sliced green onions (about 5)
  • 1 ripe avocado, cut into cubes or slices
  • 1 lime, scrubbed well, and cut into wedges
  • 40 unsalted whole-grain corn tortilla chips, or 4 fresh corn tortillas

 

  1. Bring the broth to a boil in a soup pot.
  2. Add the undrained tomatoes, black beans, corn, salsa, hot sauce, cumin, and garlic; bring back to a boil. Reduce heat to a simmer and cook, covered, for 5 minutes.  Add cilantro, stir, and remove from heat.
  3. Ladle the soup into 4 deep soup bowls. Sprinkle each portion with the green onions, avocado, dividing evenly.
  4. Squeeze a lime wedge or two into each bowl. Crumble 10 tortilla chips into each bowl and stir gently. If using fresh tortillas, just tear into bite-sized pieces and add to each bowl.

 

Leave a comment

Filed under food, Soups, Vegetarian (lacto/ovo)

Kristen’s Granola

Best on top of yogurt with fruit.

  • 2 cups rolled oats
  • 1 cup sliced almonds
  • 1/2 cup plus 2 tbsp all purpose flour
  • 1/3 cup light brown sugar
  • 2 tbsp poppy seeds
  • 1 tsp kosher salt
  • 1/2 cup (1 stick) unsalted butter
  • 1/4 cup pure maple syrup
  • 2 tsp honey, warmed (added half way through baking)
  1. Preheat the oven to 300F and line a rimmed baking sheet with parchment paper
  2. In large bowl, toss oats with almonds, flour, brown sugar, poppy seeds, and salt.
  3. Over the stove, or in the microwave melt the butter in the maple syrup. Add it to the oat mixture and stir until thoroughly coated.
  4. Spread the granola onto the prepared baking sheet.
  5. Bake the granola in center of oven for 10 minutes.
  6. Stir the granola, and drizzle the honey over top.
  7. Bake for 20 minutes longer, stirring once more, until golden and nearly dry.
  8. Turn off the oven and prop the door open half way; let the granola cool completely in the oven, stirring occasionally.

Can be stored in an airtight container at room temperature for about three weeks.

Leave a comment

Filed under Breakfast, Grains, whole food

Black Bean and Corn Patties

This is a recipe from Food52.  Smoked paprika is a must, as is a food processor.  We serve on top of mixed greens dressed with lemon juice and olive oil, and top the patty with N’s Killer Guacamole, salsa, sour cream, and thinly sliced red onions (we don’t think it would taste good on a bun).

Serves 4 to 6

  • 1 small yellow onion, chopped 
  • 1 clove garlic, minced
  • 1 tablespoon olive oil
  • 3 cupscooked black beans, DIVIDED (or approximately 1 1/2 cans, rinsed and drained) 
  • 1 1/2 teaspoons cumin powder
  • 1/2 teaspoon smoked paprika
  • 1 teaspoon chili powder
  • 1 teaspoon sea salt
  • Black pepper to taste
  • red pepper flakes, to taste
  • 2/3  quick oats, plus extra as needed
  • 3/4 cups fresh corn cut from cobs
  1. Sauté onion and garlic in the olive oil for eight to ten minutes, or until golden, soft, and fragrant.
  2. Add the cumin, paprika, chili powder, sea salt, and peppers to taste. Stir in the sauté pan till spices toast lightly.
  3. Add 2 cups of the beans and stir to coat with the spices and onions.  Turn off heat.
  4. Add the oats to the bowl of a food processor and pulse them a few times. Add the onion, garlic, and bean mixture. Process everything together, until it’s well combined but still has texture.
  5. Transfer mixture to a mixing bowl. Add the last cup of black beans and the corn, and mix well with your hands. Check for seasoning and season to taste. If the mixture is too mushy to form into patties, add a little more oats or bread crumbs.
  6. Shape mixture into six patties. Pan fry them in olive oil until golden on each side, and heated through.

Leave a comment

Filed under food, Protein, Salads, Vegetarian (lacto/ovo), whole food

Aarti Sequeira’s Keema

Love her recipes!

  • 3 Tbsp canola oil
  • 1 medium onion, minced
  • 4 cloves garlic, minced
  • ~ 1 Tbsp fresh ginger, minced
  • 2 tsp ground coriander
  • 1 tsp paprika
  • 1/2 tsp good garam masala
  • 1/2 tsp ground cumin
  • 1/2 teaspoon cayenne pepper

 

  • 1 lb ground beef
  • 2 medium tomatoes, chopped
  • 1 cup water
  • kosher salt and freshly ground black pepper
  • 1/2 cup frozen peas, thawed
  • 2 tsp malt vinegar or apple cider vinegar
  • 1/4 cup cilantro, chopped
  1. In a large skillet, heat the oil and add onions; cook until golden (do not rush this step)
  2. Add the garlic and ginger, and sauté for another minute.  Stir in the spices, and cook for 1 minute.
  3. Add the beef, breaking up lumps with a spoon, and sauté until the meat is no longer pink.
  4. Add the tomatoes, 1 cup of water, and season with salt and pepper.  Simmer, partially covered, about 10 minutes.
  5. Add the peas, and cook another 5 minutes, partially covered.
  6. Stir in the vinegar and chopped cilantro.
  7. Serve with warm chapatis, or over rice.

Leave a comment

Filed under comfort food, dinner, food, Main Course, Protein, whole food

Maple Quinoa Granola

This is based on a recipe at Food52, by “spacekase” — I’ve adapted it, ingredient-wise and quantities-wise to my own preferences.  The quinoa adds a definite crunch; use quinoa flakes if you don’t like the whole quinoa.

Maple Quinoa Granola

Maple Quinoa Granola

Preheat oven to 225F

Mix together in a large bowl, then set aside:

  • 2 cups whole rolled oats (not the instant kind)
  • 1/3 cup uncooked quinoa, the pre-rinsed kind (like Bob’s Mill)
  • 1 cup raw nuts, coarsely chopped (any kind that you like — I use walnuts & sliced almonds)
  • 1/3 cup raw sunflower seeds
  • 1/3 cup unsweetened coconut flakes or shreds
  • 3/4 cup dried fruit, chopped if big (I like apricots, dried cranberries & dried cherries)

For the coating, whisk together until thoroughly combined:

  • 1/3 cup coconut oil, liquid/melted
  • 1/3 cup maple syrup
  • 1/4 tsp cinnamon
  • 1/4 tsp freshly grated nutmeg
  • 1/4 tsp sea salt

Pour the wet mixture onto the dry mixture, and stir until everything is completely coated.

Spread the mixture evenly into a large roaster, or onto a large cookie sheet, so that it covers the entire bottom.

Bake for 1 to 1 1/2 hours, until it is lightly browned.  Allow to cool completely.  Store in an airtight container.

 

Leave a comment

Filed under Breakfast, food, Grains, whole food

Moroccan-style Vegetable Pie with Chickpea Crust

This recipe is from CBC’s “Best Recipes Ever

 

  • 2 tbsp vegetable oil
  • 1 onion, diced
  • 1 carrot, diced
  • 1 clove garlic, minced
  • 1/4 tsp cinnamon
  • 1/4 tsp ground coriander
  • 1/4 tsp ground cumin
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/4 tsp cayenne pepper
  • 1 sweet yellow pepper or red pepper, diced
  • 1 zucchini, diced
  • 3 cups small cauliflower florets
  • 1 cup (250 mL) rinsed drained canned chickpeas
  • 1 cup (250 mL) tomato pasta sauce
  • 1 tbsp lemon juice
  • 1 cup frozen peas
  • 2 tbsp fresh coriander or parsley, chopped
  • 2 tbsp almond butter or peanut butter

In large saucepan, heat oil over medium heat; fry onion, carrot, garlic, cinnamon, ground coriander, cumin, salt, pepper and cayenne, stirring often, until softened, about 5 minutes.

Add yellow pepper, zucchini, cauliflower and chickpeas; fry, stirring often, until pepper is softened, 8 minutes.

Add pasta sauce and lemon juice; cover and simmer over low heat until vegetables are tender, 20 minutes. Stir in peas, fresh coriander and almond butter; let cool. (Make-ahead: refrigerate in airtight container for up to 24 hours; to continue, let stand at room temperature for 20 minutes.)

Chickpea Crust*:

  • 1 cup (250 mL) rinsed drained canned chickpeas
  • 1/3 cup cold butter, cubed
  • 1 tsp salt
  • 1/2 tsp ground cumin
  • 1/2 tsp turmeric
  • 1-1/2 cups all-purpose flour
  • 1 tbsp milk

Meanwhile, in food processor, pulse together chickpeas, butter, 3 tbsp (50 mL) cold water, salt, cumin and turmeric until crumbly. Add flour; pulse until combined.*

Turn out onto floured surface; knead until smooth, about 2 minutes. Cut in half; roll out each to 10-inch (25 cm) circle. Line 9-inch (23 cm) pie plate with 1 of the circles; spoon in vegetable mixture. Lightly brush pastry edge with some of the milk. Top with remaining pastry; trim edge. Using tines of fork, press edges together to seal and crimp. Brush top with remaining milk; slash steam vents.

Bake in bottom third of 400°F (200°C) oven until golden brown, about 40 minutes. Let stand for 5 minutes before cutting.

*Note:  I had to add about 2T more butter, and 3T more cold water to make the dough hold together enough to knead it.

Servings: 6

2 Comments

Filed under dinner, food, Main Course, Vegetables, Vegetarian (lacto/ovo), whole food

Cauliflower and Chickpea Coconut Curry

This is certainly not authentic, and doesn’t have well developed flavours, but it’s very quick and easy.  Chop up some hot pepper and add at the beginning if you’d like to zip things up.  Add some potato, small cubes, along with the cauliflower.

  • 2 Tbsp ghee or vegetable oil
  • 1 large onion, small dice
  • 3 cloves garlic, minced
  • 1” piece of ginger root, finely minced or grated
  • 2- 15 oz tins chickpeas, rinsed and drained
  • 1 28oz tin diced tomatoes
  • 1 head cauliflower, cut or broken into florets
  • 1 tin coconut milk (not sweetened!)
  • salt, to taste
  • ¼ cup cilantro, chopped

In a Dutch oven, heat the ghee over medium heat.  When it is shimmering, add the onion and stir occasionally until softened.

Add the garlic and ginger, and cook a few minutes longer until the onion begins to caramelize.

Stir in the spices and toast for a couple of minutes until they are fragrant.  Add a couple of drops of water to prevent burning, if you need to.  Stir constantly.

Add the tomatoes, coconut milk, chickpeas, and cauliflower.  Bring to a boil, reduce heat to low and cover.  Simmer for about 15 minutes, until the cauliflower is tender.

If desired, take lid off and cook for a few more minutes  until sauce has reduced to the consistency that you like.

Taste for salt.  Add the chopped cilantro and stir carefully.

Serve over brown basmati rice, or with roti or naan

Leave a comment

Filed under food, Main Course, Protein, Vegetables, Vegetarian (lacto/ovo)