Tag Archives: vegan

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

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Curried Chick Pea Rice Bowl

7 Aug

I received the cookbook refresh for my birthday and I’ve been debating what healthy, vegan recipe to make first. The book contains a variety of recipes from breakfast through dessert, sauces, shakes and more. Finally settling on the Energy Rice Bowl, I set to work prepping the curried garbanzo filling. (side note: I really wanted to name our dog “Garbanzo.” J was having none of it. Buzzkill.)  I adapted the recipes a bit to utilize what I had on hand also to my taste but it’s essentially the same. It’s filling, it’s healthy, it’s vegan and it’s great. Once the prep is done, you toss everything in a pan and in less than 10 minutes, dinner is ready.  Hard to argue with that!

Serves 4.

Ingredients

2 tb extra virgin olive oil
1 onion, finely diced
1 green pepper, finely diced
1 carrot, peeled & finely diced
1 jalapeno, finely diced (remove the seeds if you want less heat)
5 garlic cloves, chopped
2 tb cumin
1 tb salt
1 tb turmeric
1 tb oregano
4 c cooked chick peas, rinsed
1/2 c tomato paste
2 c cooked rice
1/2 English cucumber, peeled & diced
handful cherry tomatoes, quartered
2 green onions or 1/2 red onion, finely diced
4 tb tahini
drizzle of Sriracha

Directions

1. Heat the oil over medium-low heat in a sauce pan. Add the vegetables and spices and cook until soft.
2. Mash the chick peas and toss into the pan with the tomato paste. Stir together and cook until heated through.

Cooking away...

Cooking away…

3. Serve over rice and top with cucumber, tomato and diced onion. Drizzle with tahini and Sriracha.

curried banzo 2

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