Disclaimer: I am not a doctor, nutritionist or professional chef. I do not provide nutritional breakdowns or carb counts with my recipes. Google is a great source for that if needed. Blessed be... and happy cooking!
Showing posts with label Vegetarian. Show all posts
Showing posts with label Vegetarian. Show all posts

Wednesday, December 18, 2024

Black Bean Vegetarian Chili with Spiced Yogurt

 Credit for this great recipe goes to Gina Homolka at Skinnytaste.com

This Black Bean Vegetarian Chili topped with Spiced Yogurt takes about 20 minutes to cook but tastes like it simmered for hours.

It is a delicious, economical vegetarian chili recipe for weeknight dinners. I use canned black beans, a pantry staple that saves time and money and puree half of the beans to make it creamy without spending a ton of time simmering. Top it with yogurt for added protein and creaminess. 

Ingredients:

Spice Mix:

  • 1 1/4 tablespoon cumin
  • 1 1/4 tablespoon chili powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/2 teaspoon smoked paprika
  • 1 teaspoon kosher salt

Chili:

  • 3/4 cup whole milk plain yogurt
  • 2 15 oz cans black beans
  • 1 tablespoon olive oil
  • 1 medium onion - chopped
  • 1 red bell pepper - chopped
  • 1 diced jalapeno - plus more for garnish
  • 10 oz can diced tomatoes
  • 8 oz frozen corn
  • 8 oz can tomato sauce - or leftover homemade
  • 3/4 cup vegetable broth
  • Optional Toppings: shredded cheddar, diced red onions, cilantro, diced avocado

Preparation:

Mix the spices in a small bowl. Set aside 1 1/2 teaspoons and mix into the yogurt. Set aside.

Place 1 can of beans, not drained in the blender with 1/2 cup of water and puree. Drain the second can.

Add oil to a large pot over medium heat, add the onions, bell pepper and jalapeno and cook 3 to 4 minutes.

Add tomatoes, corn, beans, pureed beans, tomato sauce, vegetable broth and remaining spices.

Bring to a boil, cover and simmer about 15 minutes, stirring until thickened.

Serve topped with spiced yogurt plus your favorite optional toppings.


Blessed be... and happy cooking!

Monday, December 9, 2024

Slow Cooker White Bean "Ratatouille"

Credit for this adapted dish goes to the ADA's Diabetes Food Hub.

Visit them for many more diabetic friendly recipes.

This diabetes-friendly version of ratatouille incorporates white beans to up the protein. While you may find that it’s traditionally cooked on a stovetop, this modern-day version allows you to use a slow cooker—so you can press a button and go about your day.

Ingredients:

  • 1 tbsp olive oil
  • 1 lb large dried lima, butter or cannellini beans 
  • 1 16oz jar/can no-added-salt fire-roasted diced tomatoes 
  • 1 cup plain tomato sauce - homemade preferred
  • 1.5 cups vegetable stock
  • 1 small/medium eggplant - cubed with skin on 
  • 2 cups shredded green cabbage - not too fine - see pic :-)
  • 1 red bell pepper - sliced into 1-inch strips
  • 3 cloves garlic - minced
  • 2 tbsp apple cider vinegar - optional
  • 1 tsp dried oregano
  • 3 bay leaves
  • 1/4 tsp plus 1/8 tsp table salt
  • 1/4 tsp black pepper

Preparation:

If you use the dried beans they should get cooked/simmered in water for about an hour first. Cover beans with water plus two inches. Add some onion, garlic, celery and carrot to give the beans good flavor. Drain after an hour and pick out any aromatics that you can.

Brush the inside of the slow cooker with the olive oil. Add all the ingredients to the slow cooker and stir gently to combine.



Cover and cook on low for 6 hours until the vegetables and beans soften. Remove and discard the bay leaves before serving. Sprouted Grain dry toast accompanies this dish quite well.


Blessed be... and happy cooking!

Thursday, November 21, 2024

Pinto Bean Cakes & Avocado Salsa

 Credit for this vegetarian beauty goes to The Washington Post

Servings: 4 (makes 8 cakes)

Ingredients:

For the Bean Cakes

  • Two (15-ounce) cans no-salt-added pinto beans (3 1/2 cups total), drained but not rinsed, with liquid reserved
  • 1/2 cup fine or medium-grind cornmeal
  • 1/2 cup finely chopped red onion (from 1/2 of a 12-ounce onion)
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • 1/2 teaspoon fine salt, plus more to taste
  • 1/2 teaspoon ground black pepper
  • 4 tablespoons olive oil, divided
  • Cilantro leaves, for garnish
  • Lime wedges, for garnish

 For the Avocado Salsa

  • Flesh of 1 ripe medium avocado, diced
  • 1 medium tomato, diced
  • 1/2 cup diced red onion (from 1/2 of a 12-ounce onion) medium red onion, diced
  • 1 garlic clove, finely grated or pressed
  • 2 tablespoons fresh lime juice
  • 1/4 cup lightly packed fresh cilantro, chopped
  • 1/4 teaspoon fine salt, plus more to taste

Preparation:

Position a rack in the middle of the oven and set a large, rimmed baking sheet on it. Preheat the oven to 200 degrees.

Make the bean cakes: In a large bowl, use a potato masher or fork to mash together the pinto beans, cornmeal, onion, smoked paprika, garlic powder, salt and pepper until well combined. Taste, and season with more salt as needed. If the mixture isn’t holding together well, add the bean liquid, 1 tablespoon at a time, until it holds together but isn’t wet.

Divide the mixture into 8 equal portions (about 1/3 cup each). Wet your hands and shape each portion into a patty about 3 to 4 inches in diameter and 1/2-inch thick.

In a large skillet over medium-high heat, heat 2 tablespoons of the oil until it shimmers. Add 4 patties and cook until a crisp, dark golden brown crust forms, 2 to 3 minutes per side. Transfer to the baking sheet in the warm oven. Repeat with the remaining patties, using the remaining 2 tablespoons of oil and heating it before frying.

Make the salsa: In a medium bowl, gently toss together the avocado, tomato, onion, garlic, lime, cilantro and salt. Taste, and season with more salt as needed.

To serve, divide the patties among 4 plates and top each portion with about 1/3 cup salsa. Serve warm.

Blessed be… and happy cooking!

Wednesday, November 20, 2024

Roasted Cauliflower and Garlic Soup

Here's a real winner my friend Betsy found on the New York Times site. Cauliflower by itself can be rather bland, but combined with all this roasted garlic the vegetable gets elevated to healthy greatness. Enjoy!

Credit goes to: Ali Slagle (New York Times) Serves 4-6

Ingredients:

  • 2½ pounds cauliflower (1 very large head), cut into 1-inch florets, leaves reserved
  • ¼ cup extra-virgin olive oil, plus more for drizzling
  • Salt and pepper
  • 1 head garlic

Preparation:

Step 1: Heat the oven to 425 degrees. On a sheet pan, toss the cauliflower florets and leaves with the olive oil and season generously with salt and pepper. Cut off the top ¼ inch of the head of garlic to expose the top of the cloves, then place on a piece of foil, cut side up. Sprinkle exposed cloves with salt, then drizzle lightly with oil. Wrap the garlic in the foil and place on the sheet pan. Roast until the cauliflower is browned and tender, 30 to 35 minutes.

Step 2: Meanwhile, in a large pot or Dutch oven, bring 6 cups of water and 1 teaspoon salt to a simmer over medium. Reserve about 1 cup cauliflower for the topping, then add the rest to the pot, including any browned bits on the sheet pan. Squeeze the roasted garlic cloves from their skins into the pot. Cover and simmer until the cauliflower is very soft, 7 to 10 minutes.

Step 3: Off the heat, using an immersion blender (or working in batches in a traditional blender), purée the soup until smooth. If thick, add water to taste. If thin, simmer, uncovered, for 5 to 10 minutes to reduce slightly. (The soup will also thicken as it cools.) Season to taste with salt.

Step 4: Serve the soup topped with the reserved roasted cauliflower, a drizzle of olive oil and more black pepper.


Tuesday, October 15, 2024

Lima Bean & Sauerkraut Soup

Credit for this delicious soup goes to my friend

Lori Lynn, owner of Taste with the Eyes.

Sauerkraut soup, also known as KapuÅ›niak in Polish, is a traditional Eastern European dish that features fermented cabbage as a key ingredient.

KapuÅ›niak typically contains a variety of vegetables such as carrots, onions, and potatoes. These vegetables add sweetness and depth to the soup. Instead of potatoes, this version features plump large lima beans. A good source of protein and fiber – large lima beans have a creamy texture, and a slightly sweet, buttery flavor.

Smoked sausage or kielbasa are often added to sauerkraut soup too, as I did here in my version, but the soup can easily be vegetarian by leaving the sausage out and switching to a vegetable stock. It’s a great comfort food, and many variations of the recipe exist, allowing for personal preferences and regional differences.

Dill is popular in Polish cuisine – bright and grassy, herbaceous and aromatic, fresh dill enhances the overall sensory experience of soup. And here, a generous dollop of sour cream balances out the sauerkraut. A good artisan bread with butter is the perfect accompaniment for dunking in the savory sour broth. Enjoy!

Ingredients:

  • 3 tbsp olive oil
  • 2 carrots - sliced
  • 1 celery rib - thinly sliced
  • 1/2 onion - diced
  • 4 garlic cloves - thinly sliced or smash-minced
  • 1 tsp dried thyme
  • 1/8 tsp ground allspice
  • 2 cups reserved bean water
  • 2 cup chicken stock (use vegetable stock for vegetarian version)
  • 1 1/2 tsp whole grain mustard (I use Gulden's Spicy Brown Mustard)
  • 2 cups cooked lima beans - bean water reserved
  • 14-15 oz can sauerkraut - well-drained (and rinsed if less sour flavor is preferred)
  • 8-12 oz low sodium turkey kielbasa - sliced to bite size (leave out for vegetarian version)
  • sea salt and fresh ground pepper to taste


Preparation:

Heat olive oil in a soup pot over medium heat. Add carrot, celery and onion, cooking until softened. Add garlic, thyme, and allspice and cook a few more minutes, stirring frequently.


Add bean water, chicken stock, mustard and sauerkraut. Raise the heat and bring to a boil. Lower the heat and simmer 15 minutes, then add the lima bean mix and kielbasa to heat through. Season to taste with salt and pepper.



How to cook raw lima beans:

  • 8 oz dried large white lima beans - rinsed and sorted
  • 1 medium carrot - rough chopped
  • 1 medium celery rib - rough chopped
  • 1/4 yellow onion - rough chopped
  • 4 garlic cloves - smashed
  • a few glugs of olive oil
  • sea salt to finish

Place beans, carrot, celery, onion, and garlic in a pot. Add filtered water to cover by two inches. Add olive oil. Boil for 15 minutes then reduce heat to a simmer and cook until beans are tender, usually 1-2 hours. Add salt to taste near the end of cooking. Pour mixture into a suitable strainer and reserve the cooking water.



To Serve Finished Soup:

  • fresh dill
  • sour cream
  • your favorite artisan bread & butter

Ladle hot soup into warm bowls. Top with fresh snipped dill and a generous dollop of sour cream. Serve with bread and butter.

Carnivore Bowl

Vegetarian Bowl

Blessed be... and happy cooking!

Thursday, October 10, 2024

Greek Bean and Vegetable Soup

 Credit for this adapted dish goes to the ADA's Diabetes Food Hub.

Visit them for many more diabetic friendly recipes.

Known in Greece as Fassoulada, this hearty, thick soup is a popular dish in that country. Navy beans, onion, tomatoes, and garlic are the essential basics of this soup. This diabetic friendly version adds zucchini and spinach, and the result is simply divine. Enjoy!

Ingredients:

  • 1 tbsp olive oil
  • 1 cup yellow onion - chopped
  • 2 cups thin zucchini - sliced on mandolin for uniformity 
  • 1/2 cup celery - sliced
  • 2 cloves garlic - minced
  • 1 cup vegetable stock
  • 1 cup water
  • 1 can (15 oz) navy beans - rinsed and drained
  • 1 cup canned whole tomatoes - coarsely cut up in a bowl
  • 4 cups ready-to-eat spinach
  • 1/2 tsp dried thyme
  • 1/2 tsp kosher salt
  • 1/2 tsp black pepper
  • 1 oz feta cheese - reduced-fat, crumbled, about 3 tbsp
  • 2 tbsp pistachios - shelled, no-salt-added, dry-roasted, coarsely chopped
  • 2 slice whole grain artisan bread - I use sprouted grains bread - toasted and cut in half on a diagonal

Preparation:

Heat oil in a large saucepan over medium-high heat. Add the onion, zucchini, celery, and garlic. Cook 2 to 3 minutes, until vegetables soften a bit.


Add vegetable stock, water, beans, and tomatoes. Bring soup to a simmer and cook 5 minutes.


Add the spinach and thyme. Cook about 1 minute, until the spinach wilts. Add the black pepper and salt.


Ladle the soup into 2 bowls and sprinkle with the feta cheese and pistachio nuts. Serve bread on the side.


 Blessed be... and happy cooking!

Tuesday, October 8, 2024

MDF Skillet Zucchini & Mushrooms with Chickpeas

This dish was adapted from Vera Beach's recipe Skillet Zucchini & Mushrooms. I changed up the process a tad and added roasted chickpeas to include a good protein. The result is a very good, balanced meal that is just perfect for us diabetics. Enjoy!

Ingredients:

  • 2 tbsp olive oil
  • 1 tsp avocado oil
  • 3 tbsp butter, divided
  • ~1.25  lbs zucchini - cut into bite size slices
  • 1 can (15.5 oz) chickpeas
  • salt and pepper to taste
  • 1 yellow onion - minced
  • 1 lb white mushrooms - halved or quartered depending on size
  • 3 to 4 cloves garlic - smash minced
  • 1 tsp dried oregano
  • ¼ cup vegetable broth
  • chopped fresh parsley for garnish
  • grated parmesan for a light garnish - optional


Preparation:

Heat the avocado oil and 1 tbsp butter in a fry pan over medium heat. Drain the chickpeas and add to pan. Season with a touch of S&P. Toss frequently until chickpeas develop a little color, about 5 min should do it. Remove chickpeas from pan and set aside.

Add olive oil and 1 tbsp butter to a large skillet and set to medium-high heat. Add zucchini slices to the hot oil, season with S&P and cook for ~4 minutes until just tender. Remove zucchini from skillet and set aside.

Return skillet to the burner and add remaining butter; melt butter over medium-high heat. Stir in the onions and garlic and cook for 2 minutes, or until just softened.

Add mushrooms and cook for ~7 minutes, or until just tender and lightly browned. Stir occasionally.

Stir in the oregano and cook for 20-30 seconds.

Return zucchini to the skillet and mix with the mushrooms; cook for 1 minute, or until heated through.

Pour in the vegetable broth and add the chickpeas. Cook for two more minutes for even temperatures throughout. Taste for S&P and adjust as needed.

Remove skillet from heat. Sprinkle with parsley and parmesan and serve.

Blessed be... and happy cooking!