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i made this for my boyfriend and i last night:
tangy three bean salad with couscous, and grilled mushroom caprese.
couscous with tangy three bean salad:
however much couscous you want
1 can butter beans
1 can black beans
1 can dark red kidney beans
1/4 small orange
1/2 tsp turmeric
1/2 tsp paprika
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp cumin
pinch sea salt
(i'd eyeball the spices and adjust to taste)
cook couscous as per directions
Throw the beans into a big mixing bowl. squeeze one half lemon and one fourth of a small orange over the beans. sprinkle with spices, mix (softly cause butter beans break easily), and let sit while youre making your caprese.
serves four with leftovers.
Grilled mushroom caprese:
1 tbsp olive oil
2 portobella mushrooms
2 roma tomatos
15-20 basil leaves
garlic powder, onion powder
1 outer leaf of red leaf lettuce
heat oil in large skillet while slicing your mushrooms and roma tomatos as thickly or thinly as you want. i do the musrooms about 1/3 inch and tomatos about half of that.
place mushrooms in pan , followed by tomatos, and squeeze lemon over them. then sprinkle with herbs and a tiny bit of seal salt. flip mushrooms and sprinkle other side. cook through until tender and juicy.
Plating: I shred my lettuce then sprinkle with a little bit of mozzarella. i then layer mushroom slices, tomato slices, and basil leaves next to one another, re-forming the shape of the original mushroom on each plate. sprinkle with a little more mozz, and a pinch of parm.
on the other side of the plate, or making a half-moon aroud the mushroom, plate your couscous and cover with bean salad.
easy to make, easy to make vegan, low-cal and nutritious.
Yields 4-6 patties depending on thickness.
Inspired By: Eating Well...Living Thin
1 (15oz) can kidney beans, drained and rinsed lightly (if at all)
1/2 cup pecans, diced (and checked for shells)
1/3 cup onion, diced
4 cloves garlic, minced
1 teaspoon cumin
1 tablespoon + 2 teaspoons green curry paste
1 bunch cilantro, chopped finely
1 tablespoon + 1 teaspoon ketchup (optional)
1 teaspoon kosher salt
1/2 teaspoon black pepper
1 large egg white
1/3 cup flour (whole wheat, white, chickpea, oat - anything but pastry or semolina)
Mash kidney beans in a mixing bowl. Don't obliterate them, but smoosh them a good 10-15 times with a potato masher. Add all remaining ingredients, adding flour last. Depending on how wet your curry paste, onions and garlic are, you might require a teaspoon less or more. You want your mixture to hold shape when formed (it will still be sticky) but not crumble. Chill for at least 10 minutes in the refrigerator. You can stop at this point and leave them all day if needs be, but if you're planning to eat at the same time as preparation, they can use a few minutes to chill before hitting the heat.
Form mixture into patties, we find 5 is the perfect amount, but if you like them a little thinner, 6 works as well. Heat skillet on stove with 2 cups oil (we prefer peanut or canola) on high for 5 minutes. Add patties and fry until crispy/crunchy on each side (3-5 minutes). You can use non-stick spray instead, though they won't crisp up quite the same. They will still be soft in the middle, that's ok!
Fresh Vegetable Pizza
(makes 4 servings)
2 (4-ounce (120 g)) fresh pizza bread shells
olive oil vegetable spray
1/2 teaspoon (1.25 ml) garlic powder, or to taste
1/2 cup (120 g) grated part-skim mozzarella cheese
2 button mushrooms, thinly sliced
1 small yellow summer squash, 3 ounces (90 g), thinly sliced
1 plum tomato, 3 ounces (90 g), thinly sliced
1/2 green bell pepper, 3 ounces (90g), chopped
2 tablespoons (18 g) fresh basil chopped
1 tablespoon (30 g) grated Parmesan cheese
1.Preheat oven to 450° F (230°C), Gas Mark 8.
2.Place the pizza shells on a pizza stone or heavy non-stick cookie sheet.
3.Lightly coat shells with cooking spray and sprinkle each shell with 1/8 teaspoon of the garlic powder. Sprinkle each shell with 1/4 cup mozzarella cheese. Arrange the mushroom slices around the outside of the shell. Cover the shell with squash slices and then, tomato slices and bell pepper. Top with fresh basil, the remaining garlic powder, the remaining mozzarella cheese, and the Parmesan cheese. Coat again with cooking spray.
4.Bake for 12 -15 minutes until vegetables are cooked and cheeses have melted. Cut in half and serve immediately.
260 calories (30% calories from fat), 6 g protein, 8 g total fat (2.6 g saturated fat), 36 g carbohydrates, 4 g dietary fiber, 9 mg cholesterol, 233 mg sodium
2 1/2 carbohydrate (2 bread/starch, 1 vegetable), 1 fat
This is oooh so good and it will satisfy both of you.
Serve it up like you would meat loaf with whatever sides you like. You can even top with gravy.
From "The Chicago Diner Cookbook"
2.5 cups nutritional yeast
1/3 cup dried parsley
1.5 tbsp salt
1.5 tbsp dried dill weed
2.5 tbsp onion powder
2 tsp basil
2 tsp oregano
2 tsp thyme
1 tsp rosemary
In small bowl mix together all dry ingredients. Store in a dry container.
1/3 cup soybean oil (olive oil or canola oil work fine)
1/3 cup unbleached flour
Heat the oil in a small saucepan. When hot, gently whisk in flour, stirring constantly, until the flour develops a nutty aroma. (Be careful; it burns easily.) Set aside.
4 cups water or vegetable stock (3 water & 1 stock works well & cuts back on saltiness)
1/3 cup tamari (or soy sauce)
1/4 cup spice mix (from above)
In medium pot, bring all base ingredients to a high simmer. Gradually whisk in the roux & cook to desired thickness. Add a little freshly ground pepper to taste. Leftover gravy can be frozen.
As a carnivore I was skeptical but holy cow...we have this at least once a month.
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