MUSHROOM BEAN SPREAD
MUSHROOM BEAN SPREAD
Calories: 269kcal
Fat: 15.7g (5.4g S.Fat)
Carbs: 29.2g
Protein: 5.9g
Sugar: 21.8g
Sodium: 238mg
In a large skillet over medium-high heat, heat the oil. Combine the garlic, sun-dried tomatoes, mushrooms, oregano, and red pepper flakes in a mixing bowl. Reduce the heat to medium and cook, stirring occasionally, for 6 minutes, or until lightly browned and fragrant.
In a food processor, combine the cooked mushrooms, chickpeas or cannellini beans, tahini, olive oil, caper liquid, lemon juice, and onion powder. Process until the mixture is slightly chunky. Add the capers and pulse a few times to distribute them evenly throughout the spread.
If the spread is too thick for your taste, add 1 tbsp (15 ml) at a time of the mushroom-soaking broth. Season with salt and pepper to taste.
Refrigerate in an airtight container for at least 3 hours or overnight to allow the flavours to meld. Refrigerate any leftovers for up to 4 days. If the spread is too thick for your taste after refrigerating, add more mushroom- soaking broth, stirring to thoroughly combine.
EGGPLANT BALELA
EGGPLANT BALELA
Calories: 115kcal
Fat: 6.5g (4.2g S.Fat)
Carbs: 15.5g
Protein: 1.7g
Sugar: 11.1g
Sodium: 49mg
Preheat the oven to 450°F (230°C, or gas mark 8). Place the slices of eggplant on a large, rimmed baking sheet.
Bake for 8 minutes, then flip and bake for another 6 to 8 minutes, or until the slices are tender and golden brown. Set aside after removing from the oven. When the eggplant slices are cool enough to handle, cut them into 1/3-inch (8-mm) cubes.
To make the balela: Combine the oil, lemon juice, vinegar, onion, and garlic in a large mixing bowl. To taste, combine the chickpeas, black beans, roasted bell pepper, tomato, mint, parsley, cubed eggplant, salt, ground pepper, and red pepper flakes. Chill overnight and serve cold or at room temperature the next day. Leftovers can be kept in an airtight container for up to 4 days and improve with each passing day.
CHICKPEA CACCIATORE WITH CAULIFLOWER STEAKS
CHICKPEA CACCIATORE WITH CAULIFLOWER STEAKS
Calories: 424kcal
Fat: 9.5g (1.1g S.Fat)
Carbs: 66.8g
Protein: 21.4g
Sugar: 12.5g
Sodium: 489mg
To make the cauliflower steaks: From the crown to the stem, cut the cauliflower into four (1 inch, or 2.5 cm) slices as evenly as possible. Use the remaining florets for something else.
Using foil, line a large baking sheet. In a large skillet, heat the oil over medium to medium-high heat. Cook (in batches) the cauliflower steaks for 4 to 6 minutes, or until browned. Turn the cauliflower over gently and cook for 3 to 5 minutes, or until browned on the second side. Transfer to a foil-lined baking sheet. Repeat with the rest of the cauliflower. Place in the oven for 8 minutes, or until the meat is tender. Distribute the chickpea mixture evenly over the cauliflower steaks and top with basil.
BARBEQUE LENTILS
BARBEQUE LENTILS
Calories: 170kcal
Fat: 11g (2.6g S.Fat)
Carbs: 15.4g
Protein: 4.5g
Sugar: 9.6g
Sodium: 206mg
In a medium skillet over medium-high heat, heat the oil. Reduce the heat to medium and cover with a lid after adding the onion and carrots. Cook for about 10 minutes, stirring occasionally, until the vegetables are tender.
Preheat the oven to 350°F (180°C, or gas mark 4).
Whisk together the ketchup, tomato paste, water, apple cider vinegar, liquid smoke, agave or maple syrup, Worcestershire sauce, mustard, onion powder, salt, and cayenne pepper in a 10-inch (25-cm) oven-safe dish. Stir in the cooked lentils and carrots until evenly coated with the sauce. Bake for 30 minutes, or until the edges of the sauce are slightly caramelized.
Once cooled, this dish can be covered and refrigerated for up to 5 days. It can also be frozen for up to 3 months.
MUJADDARA
MUJADDARA
Calories: 292kcal
Fat: 8.3g (0.9g S.Fat)
Carbs: 41.4g
Protein: 12.3g
Sugar: 5.2g
Sodium: 1079mg
Heat the oil in a large skillet over medium heat. Cook until the onions and leeks are browned, about 15 minutes.
If the onions stick to the pan during this time, add 1 tbsp (15 ml) at a time, 1 tbsp (15 ml) at a time. Stir in the garlic, salt, cinnamon, cumin, coriander, paprika, and cayenne pepper. Cook until the onions are crisped, and the spices are toasted and fragrant, about 5 minutes.
Place the lentils and rice in a large mixing bowl and top with the spiced onions; gently fold the onions into the lentils and rice. When ready to serve, fold the mint, parsley or cilantro, zest, and lemon juice into the mujaddara and top with nuts. Season with salt and pepper to taste.
Leftovers can be refrigerated in an airtight container for up to 4 days. It's worth noting that this dish tastes even better after it's sat for a while. Before serving, gently reheat.
PUDLA
PUDLA
Calories: 328kcal
Fat: 14.5g (1.8g S.Fat)
Carbs: 39.3g
Protein: 14g
Sugar: 7.8g
Sodium: 425mg
Meanwhile, in a large mixing bowl, combine the flour, baking soda, cumin, coriander, garam masala, cayenne pepper, and salt.
To the buttermilk, add the olive oil, nutritional yeast, tahini, red onion, cilantro, and garlic.
Stir in the wet ingredients until well combined, but don't overmix. Allow to stand for 10 minutes. The batter will be thick. If it becomes too thick to handle, add up to 1/4 cup extra milk to thin it out (60 ml).
Heat a large non-stick skillet over medium-high heat. Reduce the heat to medium. When the pan is hot, remove it from the heat and lightly coat it with cooking spray or oil spray. Spread 14 of the batter (about 3.5 ounces, or 100 g) into a circle slightly larger than 5 inches in diameter (13 cm). Allow to cook for 4 minutes, or until the center bubbles and looks not too dry but not too moist. Lift the edges of the Pudla carefully to ensure they are light golden brown, which is another sign it is ready to flip.
Flip carefully with a spatula and cook for another 4 minutes, or until golden brown on the other side as well.
Cook the remaining batter in three batches, lightly coating the pan each time. Serve right away.
BAKED FALAFEL
BAKED FALAFEL
Calories: 192kcal
Fat: 11.8g (6.8g S.Fat)
Carbs: 52.5g
Protein: 19.2g
Sugar: 3.8g
Sodium: 145mg
In a food processor, combine the chickpeas, lemon juice, garlic, parsley, and cilantro.
Depending on the size of your food processor, consider doing this in two batches. Pulse a few times, stopping to scrape the sides with a rubber spatula: you want a smooth texture but not a paste. The beans should be broken down, but if the mixture is cohesive, it is fine if a few pieces remain.
Place in a large mixing bowl after removing from the food processor. Combine the onion, tahini, sesame oil, cumin, coriander, cayenne pepper, and salt in a mixing bowl. To combine, stir everything together. Stir in the flour and baking soda until thoroughly combined.
1 packed tbsp (18 g) mixture per falafel, shape into a ball, and place in a mini muffin tin. Rep with the remaining mixture. Brush the tops lightly with olive oil.
After 15 minutes, carefully flip each falafel and brush lightly with oil. Bake for 8 minutes more, or until golden brown.
Remove from oven and set aside for 5 minutes before serving.
SAVOURY EDAMAME MINI CAKES
SAVOURY EDAMAME MINI CAKES
Calories: 41kcal
Fat: 14g (2.1g S.Fat)
Carbs: 4.9g
Protein: 2.4g
Sugar: 0.8g
Sodium: 251mg
To make the cakes: In a medium-sized mixing bowl, combine the edamame, bell pepper, onion, garlic, 5-spice powder, salt, and pepper. To combine, stir everything together. To make a dough, add the flour first, then the milk. Although it should be shapeable, some of the edamame may protrude. On a shallow plate, combine the panko and sesame seeds.
In a large skillet over medium-high heat, heat the oil.
Scoop 1 tbsp (26 g) of the mixture and shape it into a small round 12 inch (1.3 cm) thick and 112 inch (3.8 cm) in diameter. Place it in the panko mixture and pat it down to coat evenly on both sides, continuing to shape it into a small cake. Repeat until all of the cakes are formed. Cook for 3 to 5 minutes, or until golden brown, with half of the cakes in the skillet. Cook the second side for 2 to 4 minutes, or until golden brown. Drain on a plate lined with paper towels. Cook the remaining cakes in the same way, adding more oil if necessary. Serve with the sauce on the side for dipping.
You can reduce the panko and sesame seed mixture because it will be too much, but don't do so drastically or you'll run out. If the mixture becomes soggy, toss it. If not, store it in an airtight container and use it to bread other dishes.
SPLIT PEA PATTIES
SPLIT PEA PATTIES
Calories: 305kcal
Fat: 2.9g (0.5g S.Fat)
Carbs: 52.5g
Protein: 18.1g
Sugar: 4.8g
Sodium: 418mg
Stir until everything is well combined. If the mixture is dry and crumbly, add 1 tbsp (15 ml) of water at a time until it holds together better. Usually, we need to add 2 tbsp (30 ml) of water. 1 hour in the refrigerator
Preheat the oven to 350°F (180°C, or gas mark 4).
Divide the mixture into 8 patties (each a scant but packed 14 cup, or 60 g) about 3 inches (7 cm) in diameter and 12 inch (1.3 cm) in thickness. Place on a parchment-lined baking sheet or in a lightly greased whoopie pie pan. Coat the top lightly with cooking spray.
Bake for 15 minutes on one side, then flip, spray lightly with cooking spray, and bake for another 10 minutes, or until golden brown.
Refrigerate leftovers in an airtight container for up to 4 days. Reheat gently in a pan or in the oven or serve cold or at room temperature.
MEAN BEAN MINESTRONE
MEAN BEAN MINESTRONE
Calories: 305kcal
Fat: 2.9g (0.5g S.Fat)
Carbs: 52.5g
Protein: 18.1g
Sugar: 4.8g
Sodium: 418mg
Combine the tomatoes and broth in a mixing bowl. Bring to a boil, then reduce to a low heat, cover, and leave to simmer for 15 minutes.
Cook for another 10 minutes after adding the beans. Cook for 5 minutes more after adding the farro to heat it up.
It should be noted that this is a thick minestrone. If there are any leftovers (which, by the way, taste even better), the soup will thicken even more once chilled.
If you prefer a thinner soup, add more broth and adjust the seasoning as needed. If desired, sprinkle Nut and Seed Sprinkles on each portion before serving.
Refrigerate leftovers in an airtight container for up to 5 days. The minestrone can also be stored in the freezer for up to 3 months.
HUMMUS BISQUE
HUMMUS BISQUE
Calories: 623kcal
Fat: 27g (3.9g S.Fat)
Carbs: 72g
Protein:28.8g
Sugar: 12.2g
Sodium: 685mg
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