Showing posts with label chickpeas garbanzo beans. Show all posts
Showing posts with label chickpeas garbanzo beans. Show all posts
Tuesday, August 21, 2018
QUINOA & BULGUR (OR, JUST QUINOA) SALAD WITH FRESH GREEN BEANS, CREMINI MUSHROOMS AND CHICKPEAS
This is the time of year when we often on tasty full-meal vegan salads for lunch or dinner. Since we live on an island and can't run to a supermarket or natural food store for everything that might be called for in a recipe, I often just have a look in the refrigerator, freezer and pantry to see what I have around that might make a nutritious, delicious and satisfying salad meal all by itself.
Yesterday, I made this salad for lunch (and there's some leftover for tomorrow!), with some cooked quinoa and bulgur and cremini mushrooms that I had in the refrigerator, plus some gorgeous fresh-picked green beans from our neighbor's garden, a cup of cooked chickpeas from my stash in the freezer, and one lone orange that was left from the last shopping. Mixed with a piquant, slightly Asian-style dressing, it all became a very tasty and filling low-fat, high-fiber meal, AND one that is low-glycemic, which is what I need to be concerned about because of a pre-diabetes diagnosis. (The diet is working-- my blood sugar levels have improved and I've lost 13 lbs.)
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| Cooked Quinoa |
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| Medium (#2) Bulgur Wheat |
Both quinoa (which is actually a seed, not a grain, but we use it like a grain) and bulgur wheat are low on the glycemic index. (Bulgur (the grain used for making tabouleh), because of the ancient way in which it is processed, contains "resistant starch", which is a good thing! You can read all about it here.) I usually mix quinoa with bulgur because my husband is not fond of quinoa on its own, and bulgur is very inexpensive, so this cuts the cost a bit. Fortunately, they cook in about the same amount of time, with the same amount of liquid. I often cook a large-ish pot of them together and freeze portions for future use.
BRYANNA'S QUINOA & BULGUR (OR, JUST QUINOA) SALAD WITH FRESH GREEN BEANS, CREMINI MUSHROOMS AND CHICKPEAS
Servings: 4
A citrus-y dressing, orange zest and little chunks of fresh orange make this full-meal salad refreshing as well as satisfying. NOTE: Both quinoa and bulgur wheat are low-glycemic, so this is a great salad for anyone is on a Low-GI diet.
You might be interested in my article, “Are Vegans Really Hurting South American Farmers by Eating Quinoa?”, at https://bit.ly/2BACGoE
Ingredients
1/2 cup white or red quinoa (pre-washed, such as the Kirkland organic white quinoa from Costco)
1/2 cup medium (#2) bulgur wheat
(For a gluten-free version you can use 1 cup white or red quinoa or a mixture of both, and eliminate the bulgur.)
2 cups water
1/2 tsp. salt
NOTE: You could use 3 cups of pre-cooked quinoa/bulgur mixture, or just quinoa (of any color) if you have some on hand in your refrigerator.
12 oz. fresh green beans, stemmed and cut into 1 to 2" pieces
1 Tbs. dark sesame oil
8 oz. fresh cremini mushrooms (remove any tough stems), sliced about 1/4" thick
1 cup cooked or canned chickpeas, rinsed and drained
1 medium orange, peeled after zesting, and sliced into small chunks
zest from 1 medium orange
Citrus Dressing:
1 1/2 Tbs. plain rice vinegar (not salted)
1 1/2 Tbs. soy sauce or tamari
NOTE: I urge you NOT to use Bragg's Liquid Aminos, which actually contains more sodium than soy sauce and is unfermented, so lacking umami flavor compounds. See this article: https://bit.ly/2N4LaFD
1 Tbs. dry to medium sherry
1 Tbs. orange juice
1 Tbs. fresh lemon juice
1 Tbs. olive oil
Mix the quinoa and bulgur (or 1 cup quinoa for gluten-free) in a medium saucepan with a tight lid. Bring to a boil, stir and turn the heat down to Low. Cook, covered, for 12-15 minutes. Remove the cover and fluff the grains with a fork. Scoop into your serving bowl and set aside.
While the quinoa/bulgur mixture is cooking, you can cook your green beans in another pot, just barely covering the beans with water. Bring to a boil, turn down to a simmer, cover and cook for about 5 minutes, or until tender but firm-- not mushy. Drain immediately in a colander and run cold water over them to cool them down. Leave in the colander to drain while you finish the recipe.
Heat the sesame oil in a medium-large skillet over high heat. When the oil is hot, add the mushrooms, sprinkle with a bit of salt, and sauté until they are cooked to your liking but still keep their shape. You can add a bit of water from a kitchen squirt bottle every now and then as you sauté to keep the mushrooms moving well and prevent sticking-- but don't overdo the water! When they are cooked, scrape them into the bowl with the quinoa/bulgur mixture.
Now, add the drained green beans to the hot skillet over high heat and keep the beans moving until most of them are slightly seared. Immediately add them to the bowl with the grains and mushrooms.
Add the drained chickpeas and the orange chunks and zest to the bowl.
In a small bowl or pitcher, whisk together all of the Dressing ingredients, then add the dressing to the bowl of salad ingredients and mix gently with a large spoon.
Nutrition Facts
Nutrition (per ¼ recipe serving): 333 calories, 82 calories from fat, 9.5g total fat, 0mg cholesterol, 482mg sodium, 907.5mg potassium, 55.4g carbohydrates, 11.7g fiber, 7.8g sugar, 12.2g protein, 10.2 points.
Enjoy!
Sunday, November 1, 2015
SPICY VEGAN BASQUE CHICKPEA & SAUSAGE STEW
About 3 years ago we discovered that one side of my father's family might have Basque roots in Spain. That, of course, made me curious about Spanish Basque culture and cuisine. (UPDATE, 2017-- this has been confirmed by my sister's DNA test.) The cuisine is quite meat-heavy, but many dishes can be made vegan. One category of dishes that Basques are well known for is their delicious bean stews. (I posted one with red beans a few years ago.)
The following vegan version of another common Basque bean stew based on chickpeas is from my book "World Vegan Feast". Since I always keep a good store of home-cooked beans (including chickpeas) and some Field Roast Chipotle sausages, in my freezer, this satisfying stew is one of my go-to dishes for a quick, easy and delicious dinner.
Printable Recipe
BRYANNA'S SPICY VEGAN BASQUE CHICKPEA & SAUSAGE STEW
Serves 4
There are many versions of this common Basque bean stew-- this one, thick with vegetables and spicy vegan sausages, is super-simple and super-delicious. The recipe is easily doubled.
**This recipe, slightly altered, is from my book World Vegan Feast.**
8 ounces dried chickpeas, picked over, rinsed and drained and soaked overnight in plenty of water
OR USE 3 1/4 cups drained cooked or canned chickpeas (If you use these, omit the first step in the recipe.)
1 tablespoon olive oil
1 small onion, chopped
1 small green bell pepper, cut into 1/2-inch dice
1 small red bell pepper, cut into 1/2-inch dice
1 medium carrot, scrubbed and cut into 1/4-inch-thick rounds
4 to 6 ounces vegan chorizo or spicy vegan sausage (such as Field Roast Chipotle, which is very spicy) coarsely crumbled or sliced diagonally into 1/4-inch thin rounds
1 (14-ounce) can plum tomatoes, with juice
1/2 to 1 cup vegan broth (depending on how "soupy" you prefer the stew)
salt to taste
1.) Drain the soaked chickpeas and put in a medium pot with water to cover, with 2 to 3 inches water above the beans. Simmer for 2 hours or until the chickpeas are tender. Drain them and set aside. (Omit this step if you use cooked or canned chickpeas.)
2.) Use the same pot to heat the olive oil over medium-high heat. Add the onions, bell peppers and carrot and sauté until the onion starts to brown. Add the chorizo or sausage and brown it a bit. Add the tomatoes and juice, crushing the tomatoes a bit. Add the broth and bring the stew to a boil. Reduce the heat to a simmer and cook, covered, for about 30 minutes. Taste for salt and serve with crusty bread, or, though it's not as authentic, you could substitute steamed rice or cornbread to soak up the juices.
Nutrition Facts Per Serving:
Calories 385.42, Calories From Fat108.82, Total Fat 12.77g, Saturated Fat 1.81g, Cholesterol 0.31mg, Sodium 763.87mg, Potassium 1082.89mg, Carbohydrates 53.91g, Dietary Fiber 14.24g, Sugar 13.58g, Sugar Alcohols 0.00g, Net Carbohydrates 39.67g, Protein 18.62g.
Enjoy!
Thursday, January 2, 2014
QUICK & EASY, CHUNKY, SPICY, CREAMY VEGAN MULLIGATAWNY SOUP
BRYANNA'S NEW VERSION OF VEGAN MULLIGATAWNY SOUP
Serves 6
This new version is super-easy and a bit chunkier, spicier and creamier than the older one that is in my book "The Fiber for Life Cookbook"-- very yummy!
1 tablespoon olive oil
1 large onion, chopped
2 stalks celery (with leaves), chopped
2 medium carrots, scrubbed and chopped
3 cloves garlic, minced
1 tablespoon grated fresh ginger
1 tablespoon golden or red curry paste or powder
about 1/2 tsp. chile flakes (or to taste)
1 tsp. ground cumin
5 cups of "chickeny" vegan broth (I like Better Than Bouillon No-Chicken Vegan Broth Base))
1 green bell pepper, cleaned and chopped
1 red bell pepper, cleaned and chopped
1 cup tomato juice + 2 tablespoons tomato paste
(I just used the thick juice from the canned Italian tomatoes we buy)
1 1/2 cups cooked or canned (15 oz. can) chickpeas, rinsed and drained
2 cups vegan "chicken-y" strips, OR reconstituted Soy Curls (see this page for info)
One 14 oz. can lite coconut milk OR 1 1/2 cups any plain nondairy milk+ 1/4 cup coconut flour
1 apple, chopped fine
salt and freshly-ground black pepper to taste
To Serve:
about 3 cups of steamed brown Basmati rice
In your soup pot, heat the oil over medium-high heat. Add the onions, celery, carrots and garlic. Saute for several minutes, until the onions have softened, adding a squirt of water as necessary to keep from sticking. Alternatively, microwave the mixture in a covered microwave-safe casserole for about 7 minutes.
Either way you cooked it, mix the onion mixture in the soup pot with the grated ginger, curry paste or powder, chile flakes and cumin. Stir over medium-high heat for a minute or two. Stir in the broth and add the peppers, tomato juice, chickpeas and vegan "chicken-y" strips. Bring to a boil, then turn down to a simmer, cover and cook for about 10 minutes.
Stir in the coconut milk (or alternate) and the apple and simmer for about 5 more minutes. taste for salt and pepper. To serve, add about 1/2 cup of steamed brown rice into the middle of the soup in each bowl.
Enjoy!
Monday, May 7, 2007
USING BEANS IN EVERYDAY RECIPES-- A SOUP AND A DIP
Here are two bean recipes we've been enjoying in the last couple of days:
Printable Recipe
BRYANNA'S EASY BLACKEYED-PEASY DIP
This dip is inexpensive, a bit spicy, creamy, and full of fiber! I like using blackeyed peas because they don't need to be soaked, and they cook quickly.
2 1/2 cups drained canned or cooked blackeyed peas
1/2 of a 12.3 oz. box extra-firm SILKEN tofu (regular or lite)
1 1/2 Tbs fresh or organic bottled lemon juice
1 1/2 tsp salt
1/2 tsp. garlic granules
1/4 tsp sugar
3/4 cup chunky no-sugar tomato salsa (medium to hot)
2 large green onions, chopped (white and green)
2 Tbs vegan "bacon bits"
Place the drained blackeyed peas, tofu, lemon juice, salt, garlic granules, and sugar in a food processor. Process until smooth. Add the onions and pulse. Add the salsa and soy bacon bits and pulse again. Scoop into a bowl. Cover and chill. Serve with baked tortilla chips, wholegrain bagel or pita chips, or raw vegetable dippers.
Yield: 3 1/2 cups
Nutrition Facts
Nutrition (per 1/4 cup): 52.9 calories; 11% calories from fat; 0.7g total fat; 0.0mg cholesterol; 285.6mg sodium; 137.8mg potassium; 8.1g carbohydrates; 2.3g fiber; 1.8g sugar; 5.8g net carbs; 3.9g protein; 0.7 points.
Printable Recipe
BRYANNA'S LEVANTINE-STYLE BEAN SOUP (a Canadian version of Shorbat Hummus wa Fool)
Servings: 8
This is a delicious and colorful soup. I used dried split yellow peas instead of the traditional dried fava beans, which are hard to find in my neck of the woods. When cooked down, they taste very similar. PS: "The Levant consists today of Lebanon, Syria, Jordan, Israel, Palestine, Cyprus, Hatay Province and other parts of southern Turkey, some regions of northwestern Iraq and the Sinai Peninsula." (Basically, the Eastern Mediterranean region.) http://en.wikipedia.org/wiki/Levant
1 cup split yellow peas
1 Tbs olive oil
2 medium onions, chopped
4 cloves garlic, minced
1/ 28 oz. can diced tomatoes (save the juice)
1/2 Tbs dried mint (or 1/4 cup chopped fresh mint or cilantro, minced)
1 pinch cayenne pepper (optional)
6 cups water
2 cups good vegetarian broth
2 1/2 cups drained canned or cooked chickpeas
1 lb. red-skinned potatoes, scrubbed and diced
1 1/2 tsp dried oregano, rubbed between your fingers
1/2 Tbs salt, or to taste
freshly-ground black pepper to taste
Rinse the split peas and leave to soak in plenty of water overnight.
Heat the oil in a large heavy pot and saute the onions until almost soft, adding the garlic towards the end. Add the drained tomatoes, the mint, and the optional cayenne pepper, if using. Cook down for 10-15 minutes. Add water, broth, and reserved tomato juice, bring to a boil, then add the drained, soaked split peas. Reduce the heat and simmer for 2 hours, or until the peas are tender.
Add the chickpeas and the diced potatoes, bring to a boil, then reduce heat and simmer for 30 minutes. Add the oregano, salt and pepper. Taste for seasoning.
(I like to remove most of the chunky solids from the soup with a slotted spoon and blend the remaining soup with a hand immersion blender until smooth, then add the solids back to the soup.)
Serve immediately with good bread. You can garnish each bowl with a sprinkling of chopped fresh cilantro, minto or parsley, or some dried mint.
Nutrition Facts
Nutrition (per serving): 277.3 calories; 11% calories from fat; 3.7g total fat; 0.0mg cholesterol; 831.7mg sodium; 1047.4mg potassium; 50.2g carbohydrates; 13.6g fiber; 9.7g sugar; 36.6g net carbs; 14.0g protein; 5.1 points.
Enjoy!
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