Tag Archives: low fat

Crazy Healthy Quinoa and White Bean Soup

10 Feb

It’s cold out there in the big city. There’s snow on the ground, icicles hanging from eavestroughs and lots of grumpy, bundled up people. By the time you get home from a long day and maybe long commute, you want to get warm and eat something good. And quickly. I came across something perfect for just this scenario that has the added bonus of being really healthy. Vegan, even! It only takes about 30 minutes from start to finish and is full of flavour, textures and fantastic ingredients. Give it a try and I think you’ll quite enjoy it.

Serves 4

Ingredients

1b vegetable oil
1 onion, chopped
1 carrot, diced
3 garlic cloves, minced
2 ts cumin
1 ts coriander
1 ts salt
1 ts pepper
1/3 c quinoa, rinsed
2c vegetable broth (you could use chicken broth if that’s what you’ve got)
2c water
1 can white kidneybeans, drained and rinsed
2c baby spinach or 1c frozen spinach (thawed and drained)

Directions

1. In a medium pot, heat the oil to medium. Add in the onion and carrot, cooking til the onion becomes translucent (3-4 minutes).
2. Add in the garlic, cumin, coriander, salt, pepper and quinoa. Stir to combine, cooking for 2 minutes. Pour in the broth and water, bringing everything to a boil. Reduce heat to a simmer and cook partially covered for 15 minutes.
3. Stir in beans and spinach until heated through, just a couple more minutes and you’re done!

soup

Mexican-style Salad

30 Sep

In an attempt to make some healthier choices (I’m even back at the gym after a prolonged absence. Helllooooo, muscles I’d forgotten about!), I’ve been ransacking some cookbooks I haven’t opened in a while for inspiration. In the book Get Naked in the Kitchen, there is a pretty great recipe for a Mexican taco salad bowl. I made minor adjustments to the original to suit both my taste and what was in my cupboard. The end result had everything you could want in a healthy meal: it was filling, it was easy, it had lots of flavour, it was balanced, it came together in 25 minutes and it’s 100% adaptable. You can substitute the lemon juice for any vinegar, the brown rice for white or quinoa, the flavouring of the black beans or the black beans for another kind be it white, pinto, black-eyed peas…whatever you like. You could also throw in some tortilla chips for extra crunch. Give it a go!

Serves 2.

Ingredients

3-4 c greens (I used baby arugula)
2 tb olive oil + 2ts for beans
1 tb lemon juice
1 c brown rice, cooked
1 can black beans, drained and thoroughly rinsed
1 garlic clove, diced
1/2 medium onion, diced
1 ts cumin
1 ts chili powder
splash of water
1/2 sweet pepper, chopped
1 avocado
Salt & pepper
handful of cilantro, chopped

Directions

1. Cook the rice according to directions.
2. In the meantime, heat the 2ts of olive oil in a pan to a medium heat. Add in the garlic and onion and sauté until the onions are translucent, about five minutes.
3. Add in the beans, cumin, chili powder. Toss in salt & pepper to taste. Stir together and then add a couple of splashes of water to the pan. Turn up the heat and cook another 5-10 minutes until the water evaporates.
4. Slice the avocado in half. Remove the pit and cut the flesh into cubes. Season with salt, pepper & lemon or lime juice.
5. Toss greens and red pepper in a bowl with the remaining olive oil and lemon juice. Split evenly on two dishes, making a well in the middle.
6. Plate rice in the well among the greens and then top with beans, avocado, cilantro and hot sauce if you so choose.

Vietnamese Pork & Vegetable Lettuce Cups

5 Jun

With the weather taking a turn for the better, the desire to eat a little lighter has kicked in. These lettuce cups are a little bit labour intensive – nothing hard, just a lot of vegetable chopping – but they pack a lot of flavour in each bite. The sauce is salty and spicy; the filling is crunchy and satisfying. The recipe is very adaptable: you can make it vegetarian, spicier, milder, switch up the fillings, use tortillas instead of lettuce, etc. You can certainly substitute the pork for turkey, chicken or beef and use whatever vegetables you have in the fridge.

Serves 4.

Ingredients

3 tb vegetable oil
1/2 small red onion, diced
2 cloves garlic, minced
2 sweet peppers, diced
3 carrots, diced
handful mushrooms, chopped
1/2 bunch asparagus, diced
1 pkg ground pork
4 ts chili paste (I used sambal oelek)
2 tb fish sauce
2 ts brown sugar
juice of 3 limes, zest of 1 lime
1 head of butter lettuce, washed & separated
1 bunch of mint leaves, torn

Directions

1. Heat 1tb of oil in a large pan or a wok to medium-high heat. Add in the garlic and 2ts of chili paste. Sauté for 1 minute.
2. Add in the pork, onion, peppers and carrots. Break up the pork with a wooden spoon. Cook 5 minutes and then add in the mushrooms and asparagus. Cook 3-4 more minutes until the pork is no longer pink. Allow it to cool a bit.
3. In the meantime, whisk together the remaining oil, chili paste, fish sauce, brown sugar, lime juice & zest in a small bowl. Set aside.
4. Scoop the filling into the lettuce cups, then top with some sauce and garnish with mint. Should you like your food on the spicy side, you can also top with a little more chili paste or hot sauce.

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