Recipe: Vegetarian Quinoa Meatloaf

When you think of "comfort foods," meatloaf is probably at the top of the list. This meatless version is packed with flavor and nutrition, with lots of healthy veggies, plus quinoa for protein and texture. Whether you're a full-time vegetarian, have given up meat for Lent, or are just looking for a hearty meatless meal, give this one a try.

Meatless Quinoa Loaf

Ingredients:

8 ounces fresh mushrooms, sliced
1 can garbanzo beans
3/4 cup oats
2 cups cooked quinoa
1 cup frozen green peas
fresh parsley or thyme
1 cup sweet onions, finely chopped
10 sundried tomatoes in oil, chopped
salt and pepper to taste
2 tablespoons olive oil
1 egg

Directions:

• Preheat oven to 350 degrees F.
• Lightly grease an 8-inch loaf pan with oil or cooking spray and set aside.
• Heat oil in a large skillet on medium-high heat. 
• Add mushrooms, onions, and salt and pepper to taste. 
• Cook 6 to 8 minutes, stirring occasionally, until mushrooms are golden brown.
• At the same time, put oats, beans, and 1/2 cup water in a food processor and blend until almost smooth. 
• Combine mushrooms, quinoa, peas, bean mixture, parsley, tomatoes, onion, egg, salt and pepper in a large bowl. 
• Transfer this mixture to a prepared loaf pan and gently press and shape evenly, with a slight bulge in the middle. 
• Bake for 60 to 75 minutes until firm and golden brown. 
• Let the loaf cool for around 10 minutes before slicing. Serve immediately.

Recipe: Minute Minestrone

While nothing can beat the taste of real, home-made minestrone made from scratch with loads of fresh summer vegetables, if you're in a hurry, this stand-in version can be ready in a jiffy! For a tasty, healthy, one-pot meal that is on the table in minutes, this is a great alternative when you're hungry and pressed for time.

Minute Minestrone
(Serves 4-6.)

Ingredients:

(Photo credit: Wikipedia)

1 Tbsp olive oil
1 medium onion, diced
2 garlic cloves, minced
1 tsp Italian seasoning blend
1 can (48 oz) chicken broth
1 cup tomato-vegetable juice (such as V-8, or fresh-made if you have a juicer)
2 tsp red wine vinegar
1 can (14 oz) diced tomatoes
1 can (14 oz) garbanzo beans, drained
1 can (14 oz) cut green Italian style beans, drained
1 can (4 oz) sliced mushrooms, drained
salt and pepper to taste
Parmesan cheese for serving

Directions:

• In a large pot over medium heat, put the olive oil and onion and cook until the onion is just softened, then add the garlic and cook just until garlic is fragrant, about 1 minute.
• Add the seasoning, chicken broth, tomato juice, and red wine vinegar and cook until heated thoroughly.
• Turn heat to low and add the remaining ingredients. Slightly cover pot and simmer slowly for 10 minutes. Taste and season with salt and pepper if needed.
• Serve immediately in big bowls with bread if desired, and sprinkle with grated Parmesan cheese.

Recipe: Garlic Lime Dressed Chickpea Salad

This delicious twist on a fresh summer bean salad uses protein-rich chickpeas, and a simple dressing of garlic and lime juice. It only takes a few minutes to make, and a great make-ahead dish as the flavors will continue to develop as it sits. This one is also great for potlucks, or for a quick summer lunch, add lettuce or sprouts and stuff into a toasted pita pocket.

Garlic Lime Dressed Chickpea Salad

Ingredients:

 (Photo credit: Wikipedia)

2 limes, juiced
4 garlic cloves, minced
1 1/2 teaspoons cumin
3 tablespoons olive oil
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
3 cans (15 ounces each) chickpeas, rinsed and drained
1/2 bunch parsley, chopped
1/2 medium onion, diced

Directions:

• Whisk together the lime juice, garlic, cumin, olive oil, salt, and cayenne pepper in a large bowl.
• Add the chickpeas, parsley, and onion to the bowl and stir until coated well with the dressing.
• May be served immediately at room temperature, or placed in the refrigerator for 30 minutes or more to let the flavors develop.

Recipe: Simple Healthy Hummus

Happy New Year!

After all the holiday feasts, sometimes it's nice to have a simple New Year's meal without too much fuss. Or maybe you don't really feel like eating much at all - maybe just the perfect snack is all you're looking for. Something like hummus is just right in this case - tasty, filling but not heavy, and full of fresh flavors and healthy fiber. Try this easy home-made version for a snack or light lunch today - just pair it with raw vegetables, pita chips, or whole-grain bread, and take a break from all the holiday excess!

Simple Healthy Hummus
(Makes about 2 cups.)

Ingredients:

hummus-plate (Photo credit: serenejournal)

1 (15 oz size) can garbanzo beans, drained and rinsed
1 Tbsp tahini
2 Tbsp lemon juice
2 garlic cloves, minced
1/4 tsp salt
pinch cayenne pepper
1/4 cup water (more or less depending on texture you want)
1 Tbsp olive oil (more or less depending on texture you want)
1/4 cup chopped flat-leaf parsley

Directions:

• In your food processor, combine the garbanzo beans, tahini, lemon juice, garlic, salt, and cayenne. Turn on and pulse until mixture is fairly smooth.
• Start processor running steady and slowly pour in the water, stopping motor to test the texture, then adding more water if you like.
• Again, with motor running, slowly pour in the olive oil, adding more if you like.
• Stop processor, taste and adjust seasonings, pulse and repeat taste testing until you have it the way you like it.
• Add the parsley and pulse a few times.
• Spoon out into a bowl and serve immediately, or cover and refrigerate. (If you refrigerate, let the hummus sit out at room temperature a few minutes before serving - it tastes better when it's not too chilled.)
• Can be served as a dip, spread, or just eaten with a spoon!

Recipe: Warm Spiced Lamb With Chickpeas And Kale

While Indian food is often vegetarian, chicken and lamb are the two most commonly used meats. Relatively small and easy to raise, and not forbidden by religion, lamb adds rich meaty flavor to many Indian dishes, including this delicious crockpot curry-like stew. Warm spices like turmeric, cinnamon, and ginger make this a great recipe for a cool fall or winter evening!

Warm Spiced Lamb With Chickpeas And Kale
(Serves 4.)

Ingredients: 

1 Tbsp olive oil
1 1/2 lb lamb, diced cut into 2 inch cubes
1 medium onion, diced
2 cloves garlic, minced
3 medium golden potatoes, scrubbed and diced
1 1/2 tsp ground cumin
1 tsp ground turmeric
1 tsp ground cinnamon
1/2 tsp ground ginger or 1 tsp grated ginger root
1/4 tsp cayenne
1 1/2 cups chicken stock or vegetable stock
1 can (28 oz) crushed tomatoes
2 cans (15 oz size) chickpeas (garbanzo beans)
1 bunch kale, stem removed and coarse chopped
salt and pepper to taste
1/2 lemon, juiced
garnish with fresh chopped mint

Directions:

1. In a large heavy skillet over medium heat, add oil and lamb and brown lamb quickly, then put in crockpot.
2. In same skillet, add the onion and garlic and cook just for a minute or so until onion starts to soften slightly, then put in crockpot.
3. Add remaining ingredients (EXCEPT lemon juice and mint) to crockpot.
4. Cook covered on LOW for 6 to 7 hours.
5. Sprinkle lemon juice and mint over individual servings.
6. Serve hot with warm naan bread to mop up the delicious sauce.

Recipe - Whole-Wheat Pasta with Garbanzo Beans

This deliciously simple Italian recipe is packed with healthy ingredients and fresh flavors. Great for a filling lunch that will keep you going all afternoon, or a light supper, this one takes 30-minutes or less to prepare, and leftovers are even more tasty once the flavors have had time to blend.

Whole-Wheat Pasta with Garbanzo Beans
Image via WikipediaServes 2 - 3

Ingredients:
5 oz small whole-wheat pasta shapes
1 (15oz) can garbanzo beans, drained and rinsed
1 tbsp extra-virgin olive oil
1 large garlic clove, minced
2 large ripe tomatoes, diced
2 tbsp black olives, pitted and chopped
Handful of fresh basil, torn
2 tbsp Parmesan cheese, grated
Salt and pepper

Instructions:

•  Cook the pasta according to package instructions, drain and set aside.
• In the meantime, heat the olive oil in a large skillet and add the garlic. Sauté for a few minutes, then add the beans. Stir until the beans are heated through. 
• Remove from the heat and mix in the tomatoes, olives and basil. 
• Season with freshly ground pepper and salt. 
• Divide the pasta on dinner plates and serve with the bean/tomato mixture. Sprinkle with cheese and serve immediately.

More Great Italian Recipes:
   

Recipe - Crunchy Lentil And Chickpea Veggie Toss

You may think of beans as being a winter food - soups, stews, chilis, etc. But beans are so versatile they can go great in lots of summer dishes as well. From easy burritos and wraps (like our Quick Burrito recipe from last week), to bean salads, there are many ways to use tasty, healthy beans in summer recipes. Here is a good one, full of fresh summer veggies and lovely colors.

Enjoy!

Image via WikipediaCrunchy Lentil And Chickpea Veggie Toss

Ingredients:
1/2 cup dried lentils
1 1/2 cups cold water
1 can (15 oz) chickpeas, drained
2 Roma tomatoes, diced
4 green onions, chopped, including green tops
1 green bell pepper, diced
1 red bell pepper, diced
2 celery ribs, chopped small
1/4 cup fresh cilantro, chopped
1 lime, juiced
2 Tbsp good olive oil
sea or kosher salt to taste
dash black pepper
a few sprinkles of red pepper flakes

Directions:

1. In a soup pot, put lentils and water over medium high heat, bring to a boil, turn heat to low, and simmer very slowly for about 30 minutes or until lentils are tender. (Don't let the lentils boil; skim off any foam that forms on the top.)
   
2. Meanwhile prepare chickpeas and veggies and put into a large salad bowl; cover bowl and keep chilled.
   
3. In a small bowl, whisk together the lime juice and olive oil, with salt, pepper, and red pepper flakes.
   
4. When lentils are cooked, cool slightly, then toss into chilled veggies.
   
5. Pour lime juice and olive oil dressing over the mixture, toss together lightly until combined; taste, adjust seasonings, toss again.
   
6. Chill salad for 15 to 25 minutes, then serve cold.

To make this lentil salad go a bit further, serve over a bed of crispy Romaine lettuce.  You can also toss it with chopped lettuce if you wish.

More Good Bean Recipes:
    

The Humble Bean - A Super Food of Great Variety

Whether you are vegetarian or not, you can't dispute the many health benefits of the humble bean! There aren't a lot of foods that can hold more than one place on the food pyramid. But, long before we started talking about super foods, ancient peoples knew the benefits this humble food had to offer; as a vegetable, a protein, and a healer.

Image via WikipediaIn traditional Indian medicine, there exists an ages-old system of living and healing that includes a vegetarian diet using legumes like lentils, beans, and peas to keep the body healthy. Now, beyond the Middle-Eastern cultures, many people recognize the power of the bean to support whole nutrition and well-being. Here, we discuss some of the benefits of beans, and why they are leading a double life as a well-respected super food.

Perfect Nutrition On Many Levels

Legumes are edible seeds contained in pods, and beans are part of that family. By their very nature, beans have a convenience factor that makes them a favorite food in many parts of the world. They are generally inexpensive and store well with the potential for a long shelf life, particularly when they are dried. Beans offer sustained nutrition and energy due to the fact they have a low glycemic index, meaning they provide energy to the body over a long period of time.

You won't get bored quickly eating beans, either. There is virtually an endless variety of beans and legumes to choose from, as well as a mountain of recipes to try when adding beans to your healthy diet. A short list of beans would include navy beans, black beans, lentils, soybeans, great northern beans, mung beans, garbanzo beans, pinto beans, black eyed peas, and kidney beans.

Beans are an excellent source of dietary fiber, minerals, and vitamins, and are naturally low in fat, calories, and sodium. You can serve beans in nutritious main dishes or side dishes that will satisfy your appetite with less-costly consequences to your body, or budget. These reasons alone would easily earn beans their super food status, but there's more!

Eating several servings of beans each day not only helps you reach your daily vegetable requirement, but those same beans also add up as your protein intake. Yes, those inexpensive, versatile beans are a protein. That's why we consider them a double-duty super food. Beans can easily be combined in recipes with other protein sources, vegetables, and starches like corn, whole wheat, or brown rice to create 'complete proteins' containing all the necessary amino acids our bodies require to function well.

Image via WikipediaGood Health Contributions

Beans have numerous healthy qualities that make them excellent additions to any diet. As we mentioned, not only are beans a nutritious vegetable source, but a perfect choice as a meat substitute. By reducing high-fat protein sources like red meats in your diet, and substituting low fat beans as your source of protein, you are fighting high cholesterol, high blood pressure, as well as a host of other ailments that can occur from a diet high in fat.

Antioxidants battle those nasty free radicals, the cell damaging agents in your body, and beans have some of the highest antioxidant content of any food on the planet. Although the benefits vary between different types of beans, all beans help regulate blood pressure and blood sugar levels, lower cholesterol, and improve digestion. The dietary fiber and enzymes in beans have the added benefit of helping to block cancer-causing cells and compounds in the intestines and colon.

The humble little kidney bean contains a healthy dose of thiamin, which regulates memory and brain function. Many beans also contain isoflavones, which can ease menopause symptoms and improve bone and prostate health, just to name a few benefits. Choose any bean and you've chosen a super food well worth the title.

Unlimited Possibilities

Beans can be cooked in countless dishes like chili, stew, soup, stir fry, tacos, salads, casseroles, and omelets. Try your hand at several main dishes or side dishes and explore your options. Don't limit yourself to just the classic beans and rice dish. Choose a new salad or a tasty dip for chips. Hot, cold, mashed, or whole, the bean will constantly surprise you with its versatility.

Image via WikipediaAs opposed to canned beans, dried beans are the cheapest way to have this super food on hand. In general, cooking dried beans is easy. Rinse your dried beans, cover in water and soak overnight. Then, set the beans in a big pot, cover them with fresh water, bring to a boil and simmer for about an hour or so until they are soft. You can skip soaking them overnight, just increase the cooking time to about two hours. OR, use the Quick Soak method: rinse, cover with a couple of inches of water, bring to a boil for 2 minutes. Turn off, cover, and let sit 1 hour. Drain, rinse, and add fresh water, and most varieties will cook in about an hour. (Garbanzos/chick peas, and pintos may take a bit longer.) You will also find many recipes for cooking dried beans in a crockpot or pressure cooker. Do a bit of research or follow the directions on the package of beans for best results.

No matter how you choose to eat this super food, your body will thank you.  You can eat enough beans to satisfy even the heartiest appetite without worrying about fat or calories.  Beans are economical, a great source of dietary fiber, and are loaded with vitamins and minerals.  Besides all that good news, a bag of beans in your pantry means you've always got protein in your house, too. As far as super foods go, beans easily make it to the top of the list.

Be sure to check back later this week for a couple of great recipes featuring the humble bean!

Find More on Superfoods & Beans Here: