Recipe: Vegetable Chickpea Soup

This soup is perfect for the transition between winter and spring. It's on the lighter side of things, but is still comforting and warm while you wait for the weather to make up it's mind. It all comes together quickly without any sacrifice in flavor thanks to homemade broth. If you still haven't tried to make slow cooker stock, you gotta do it! It's super easy, requires very little active time, and is a great way to stretch your food dollars. Plus, it tastes amazing and gives this fast dinner the flavor of something that's been cooking away all day long.

Ingredients

2 tablespoons olive oil

1 large onion, diced (avoid onion tears with this tip)

3 cloves garlic, minced

1 lb carrots, sliced on a bias

4 large ribs of celery and their greens, chopped

28 ounce canned diced tomatoes

1.5 cups cooked chickpeas

1 teaspoon dried thyme

1/2 teaspoon salt

Freshly ground pepper

10-12 cups homemade vegetable or chicken broth (I usually end up with around 11 cups when I make slow-cooker stock)

Directions

1. Heat oil in a large soup pot over medium heat. Once oil is hot, add onions and cook, stirring frequently, until translucent, about 3-5 minutes.
2. Add garlic to the pot and cook for 30 seconds, stirring constantly.
3. Add carrots and stir to incorporate. Cook for 2-3 minutes. Repeat with celery.
4. Add chickpeas, thyme, salt, pepper, and tomatoes and stir to distribute all of the ingredients evenly. Add vegetable or chicken broth to the pot and cover.
5. Bring the soup to a boil, and then reduce the heat to simmer until the vegetable are crisp tender, about 15 minutes. Be sure to stir the soup well when serving, so all of the chickpeas don't end up at the bottom of your pot.

If you make this, be sure to send me a picture on Facebook, Twitter, or Instagram! And don't forget to share it with your friends!

What We Ate: 10.14.13

So today's post was supposed to be a cookie recipe. However, as I was working on it this weekend, this happened:

Needless to say they are not blog-ready yet.

So, instead, I thought I would share a yummy eggplant recipe with y'all that I recently found. Now, eggplant is not a favorite in our house, mostly because it's hard to find eggplant recipes out there that are any good. There are a few, but most of them fall into the "edible" category. If you watched my farmers market haul, you know that we had quite a few eggplants to use up. I just had to figure out what to do with them.

This week, while I was planning our meals, I had no idea how I was going to incorporate the rest of that eggplant. I turned to my trusty friend, the Google, and, with a quick search, came across my most favorite eggplant recipe ever. It's Eggplant Parmesan Rollatini and it is incredible! Eggplant slices stand in for pasta, are filled with cheesy goodness, and covered in tomato sauce and more cheese. I've seen lasagna made with zucchini slices, so I'm not sure why I didn't think to use eggplant in this way before.

This is great for those who aren't huge pasta fans (me and Jasen), anyone who needs to count carbs, or any vegetarians out there.  Even if you don't fall into one of those categories, it's tasty, satisfying, and is another way to enjoy those veggies. This is something that is going to become a permanent member of our dinner rotations fo sho. Try it! I know you're gonna love it!

Are you an eggplant fan? Have any great eggplant recipes? Share in the comments below!

Recipe: Slow-Cooker Butternut Squash and Chickpea Soup

Goodness knows I love the slow cooker. Every time I come home to a house full of delicious smells and dinner ready to eat, I'm in heaven. However, I never use it as much as I should. In my effort to better utilize this incredible tool, I came up with this soup that is perfect for warming up on a fall or winter night. Ingredients can be prepped the night before so, in the morning, you can just toss everything in the pot before you head out the door. Use it as a side dish/first course or as your main meal.

Slow-Cooker Butternut Squash and Chickpea Soup

makes 6-8 servings

Ingredients

1.5 cups dried chickpeas or approximately 2 cups cooked

1 medium onion, chopped

1 teaspoon coconut oil

1 medium butternut squash, peeled, seeded, and cut into 1-inch cubes

28 oz canned diced tomatoes

1 teaspoon cumin

1/2 teaspoon curry powder

1/2 teaspoon chili powder

1/2 teaspoon tumeric

1/2 teaspoon salt

1/2 tablespoon fresh ginger, minced or 1/2 teaspoon ground ginger

3-4 cloves garlic, minced

3 cups vegetable stock

Directions

The night before!

1. If using dried chickpeas, place in a bowl, cover with water, and soak overnight in refrigerator.

2. Heat coconut oil in small skillet over medium heat. Add onion and cook until browned. Remove from pan and refrigerate.

3. Prep all other ingredients, including chopping and measuring, and store accordingly overnight.

In the morning:

1. Add all ingredients to slow cooker and cook on low heat for 8-12 hrs, or until chickpeas are soft. Serve and enjoy!

Recipe: Roasted Eggplant and Chickpea Stew (and an update!)

Today's recipe celebrates some of the best veggies of summer that won't be around much longer. I figured it's time to give them a nice farewell as we start to move closer to fall. But, first things first, I wanted to give a little update about what I've been up to. Over the past few weeks I've been in the process of preparing, moving, and getting settled for my dietetic internship. Yippee! I'm super excited for what the year has in store and know that I'm going to learn so much during that time. I just can't wait to get started! Also, I somehow misplaced my camera in the move, so, until I find it, we're going to be working with cell phone pictures. Not the best, but do-able. Now, back to the recipe. First, I have a confession: I messed up when I made this. You see, I am a severe onion-crier. I've read that cold onions don't make your eyes tear up as much, so I usually put however many onions I need in the freezer when I start cooking and save them to chop last. Well, this time around, I totally forgot the onions in the freezer, so I had two frozen onions and no onions in the oven. Oops. However, the end product still tasted incredible and I'm sure it tastes even better if the onions are included! This veggie packed, vegan dish uses flavor packed basil and cilantro to season some summer super stars, including eggplant and tomatoes. They all bake together to create a delicious dish that has definitely made itself a place on my list of favorite recipes.

Roasted Eggplant and Chickpea Stew

adapted from Local Flavors by Deborah Madison

serves 4-6

Ingredients

1.5 pounds of waxy potatoes sliced 1/2-inch thick

2 large red or yellow bell peppers

Olive oil

1 cup packed basil leaves

1 cup packed cilantro leaves

3 large cloves garlic

3 tablespoons olive oil

1/2 teaspoon ground cumin

2 large onions, peeled and cut into eighths

1 pound eggplant cut into 3-inch x 1-inch wedges

2 or 3 large meaty red tomatoes, seeded and diced

1.5 cups cooked chickpeas

Salt and pepper

Directions

1. Preheat the broiler. Prepare a steamer basket by bringing water in lower-pot to a boil. Steam potatoes until fork-tender.

2. Halve the peppers lengthwise, press to flatten them, then brush with olive oil. Broil, cut side down, on a baking sheet until blistered but not charred. Stack them on top of one another and set aside to steam. When cool, remove the skins and cut the pieces in half, Set the oven temperature to 350°F.

3. Coarsely chop the basil, cilantro, and garlic, then puree in a small food processor with the olive oil, cumin, and 1/2 teaspoon salt.

4. Toss all the vegetables with 1 teaspoon salt, pepper to taste, and herb mixture. Using your hands, rub the herb mixture into the vegetables, especially the eggplant, then add the chickpeas and toss once more. Transfer everything to a large casserole dish. Rinse out the herb container with 1/2 cup water and pour it over all. Cover tightly with foil and bake for 1.5 hours. Remove the foil, brush the exposed vegetables with the juices, and bake for 20 minutes more. Let cool for at least 10 minutes before serving. Serve alone or over brown rice, whole wheat couscous, or quinoa.

Recipe: Tabouleh, A Family Favorite

While I love creating my own recipes, I'm equally enthusiastic about finding great recipes from others. Today I want to share a favorite at my house, tabouleh. This  is a dish from the Middle East which highlights an herb often relegated to a garnish, parsley. I love this dish because it is quite versatile. It can be served warm or cold (as suggested in the recipe) and can be upgraded to a main dish with the addition of chicken or chickpeas. Even better, it is my 15-year-old brother's favorite meal. This would also be a great option to take to a cook-out or picnic.

Tabouleh

from The Food You Crave by Ellie Krieger

Ingredients

1 cup bulgur wheat

1.5 cups boiling water

2 medium ripe tomatoes, diced (about 2 cups)

1 large cucumber, diced (about 2 cups)

1/2 cup diced red onion

2 cups finely chopped fresh flat-leaf parsley

1/3 cup finely chopped fresh mint

3 tablespoons olive oil

1/4 cup fresh lemon juice

1 teaspoon finely grated lemon zest

1 teaspoon ground cumin

Salt and freshly ground black pepper to taste

Directions

Place the bulgur in a large heatproof bowl. Pour the boiling water over it, stir, and cover tightly with plastic wrap. Let it sit for about 15 minutes, until the water is absorbed and the bulgur is tender. Drain any excess water from the bulgur. Stir in the tomatoes, cucumber, onion, parsley, and mint.

In a small bowl, whisk together the oil, lemon juice and zest, cumin, salt, and pepper. Pour the dressing over the bulgur mixture and toss well to combine. Cover and place in the refrigerator for 1 hour or up to a day stored in an airtight container. Serve chilled.

How To Build a Vegetarian Meal

While I myself am not vegetarian, I am picky about where my meat comes from and I eat vegetarian meals more often than not. With this said, as I see more people switch over to a meat-free lifestyle (whatever their reasons may be), many do not know how to build a meal on this new eating plan. Most often, I see people continue to plan meals that are centered around meat, even though that is exactly what they are giving up. For example, they may eat frozen "chicken" nuggets that are made from plant-based proteins or subsist solely on frozen veggie burgers. These foods are highly processed, often unappetizing, and expensive. I saw this very sort of thing promoted on a recent show on the Cooking Channel. The episode was all about cooking using the Morning Star veggie burgers and the hosts kept talking about getting healthy with a vegetarian diet. I think they were doing exactly the opposite. The key to being meat-free is to think of food in a new way, and get the focus off of meat. The first step is to think of all the foods you are eating, rather than the few that you aren't. Vegetables, fruits, grains, legumes, nuts, seeds, dairy products, and eggs are all fair game for vegetarians and can be combined in many different ways to create a delicious meal. Make spiced black beans served over brown rice with grilled veggies and a fruit salsa on the side. Another option is to roast your favorite vegetables in the oven and make them the star. Then  serve with quinoa or over whole wheat pasta with a tomato sauce. Think outside of your normal confines and get a little creative. A good place to start is with a vegetarian cookbook. Make sure it's one based on whole real foods and not the franken-foods I mentioned above. Deborah Madison is a great cookbook author as well as Heidi Swanson. Start with their titles, and use them as a jumping off point for your own creativity.

Whether you are vegetarian or not, meatless meals can be a delicious and filling option. Learning to cook this way may take a little practice, but, once you drop the fake meat and embrace the yummy plant foods at your finger tips, you'll see that vegetarian does not have to mean cardboard.

How do you feel about vegetarian cuisine? Like it or hate it, I'm all ears!

Do you have a favorite vegetarian cookbook author?

Let me know in the comments below! : )

Recipe: Confetti Quesadillas

First, I want to apologize for my lack of posting recently. Things have gotten a little crazy around here with end of the semester (and graduation!) approaching. With that out of the way, I have a new recipe for y'all! These quesadillas are a great way to use leftover meat and is also vegetarian friendly. Also, it can be used as a "make your own" night and easy if you are serving a crowd with a mix of vegetarians and meat eaters. I made my own corn tortillas using masa harina, a corn flour specifically for tortilla making. You can find it at many grocery stores in the international, health food, or specialty food isles. They are simple to make and the taste is superior to anything you can buy pre-made. You can find the recipe on the package.

Confetti Quesadillas

serves 2

Ingredients

2 teaspoons extra virgin olive oil

1/2 cup onion, diced

1 clove garlic, minced

4 oz white button mushrooms, diced

1 teaspoon cumin

1/2 teaspoon chili powder

1/4 teaspoon salt

1/4 teaspoon pepper

1/2 medium red bell pepper, diced

1/2 medium green bell pepper, diced

12 4-inch corn tortillas

3/4 cup organic white cheddar cheese, shredded

1/2-3/4 cup cooked chicken, diced

1/2-3/4 cup black beans

Directions

1. Heat oil in a medium pan over medium heat. Add onions and cook until translucent, 3-5 minutes.

2. Add garlic to pan and cook for 1 minute.

3. Add mushrooms, cumin, chilli powder, salt, and pepper to pan. Stir to incorporate spices and cook until mushrooms have released their liquid and darken, about 5 minutes.

4. Add red and green bell peppers to pan and cooks until softened, 5-8 minutes.

5. Remove vegetable mixture from heat and set aside.

6. Assemble quesadillas in the following manner. Lay one tortilla on a flat surface. Sprinkle on one tablespoon of cheese. Then, add 2 tablesppons of veggie mixture, 1 tablespoon of chicken, and 1 tablespoon of beans. Top with another tablespoon of cheese and another tortilla. For a vegetarian option, omit the chicken and increase beans to 2 tablespoons.

7. Cook quesadillas in a medium pan over medium heat for 2-3 minutes per side. Serve with salsa and guacamole on the side.

NNMC Picking Protein: Chipotle Black Bean Burgers with Avocado-Yogurt Sauce

Ok y'all, this is possibly the best thing I've come up with to-date. The burgers are moist and flavorful and the avocado-yogurt sauce brightens it up and adds a creaminess without being too heavy. This is going to be a go-to dinner for me from now on and I hope it will be for you too! It's not just something you make for the vegetarian in your life. You'll be fighting them to get your hands on one.

Chipotle Black Bean Burgers

serves 4

Ingredients

3 cups cooked black beans, mashed

1/2 cup sweet potato puree

1/2 cup corn meal, plus more for dusting

1 chipotle in adobo, minced (comes in a can, freeze the rest)

2 cloves of garlic, minced

1/2 cup fresh cilantro, chopped

Juice of 1 lime

1 teaspoon cumin

1/2 teaspoon salt

1 teaspoon extra-virgin olive oil

1 head green leaf lettuce

Directions

1. Combine all ingredients except oil and lettuce in a large bowl and mix until well combined (I use my hands).

2. Divide into 4 equal portions and form into patties, about an inch thick.

3. Heat oil in a medium pan over medium-high heat. Dust top side of burgers with cornmeal and put in the pan, cornmeal side down. Cook for about 2 minutes, dust exposed side with cornmeal, flip, and cook for another 2 minutes.

4. Serve on lettuce leaves with Avocado-Yogurt sauce (recipe below).

Avocado-Yogurt Sauce

makes approximately 1 cup

Ingredients

1 avocado, pureed

1/4 cup plain, organic yogurt

2 tablespoons fresh cilantro, chopped

1/4 teaspoon salt

Directions

1. Combine all ingredients in a small bowl and serve.

You can also serve the burgers on whole wheat buns, but I find that, because the burgers are bean based, it ends up being too starchy. Plus, using the lettuce adds a nice crunch. Also, the avocado yogurt sauce would be great on pretty much anything. I dipped my fries in it with delicious results.

NNMC Picking Protein: The Vegetarian Way

It's a common misconception that it's hard for vegetarians to get the protein they need. The truth is, if you're eating a variety of foods including nuts, seeds, dairy, eggs, legumes, and grains, this usually isn't a problem. The major concern for vegetarians is ensuring they get all of the essential amino acids they need. You see, proteins are made up of amino acids. Some of these amino acids are non-essential, meaning we don't need to consume them in the diet because the body can make them on its own, and others are essential because we must get them from outside sources. Animal products contain all of the essential amino acids. This is called a complete protein. Meat falls into this category, but so do dairy products and eggs, which most vegetarians eat. So the next question is, how do you make a complete protein from non-animal sources? This is where using complementary proteins come in. You can combine foods to make a complete protein as one food will fill in the holes for the other. The standard rule for this is pairing a grain and a legume. Examples include whole wheat toast (grain) with peanut butter (legume) or brown rice (grain) and beans (legume). Also, these foods don't have to be eaten together to get the desired effect. A vegetarian should just eat them both within the same day. This is a great rule to know even if you're not a vegetarian because meatless meals are becoming more commonplace all the time. Also, if you have a vegetarian in your life this can help you plan balanced meals when you're cooking for them.

Are you a vegetarian? Do you have a close friend of relative who follows a vegetarian diet?

NNMC Whole Grains: Try Grain Salads

Making a grain salad is a versatile method for preparing and serving your favorite whole grains. They can include fruits, vegetables, spices, herbs, beans, and meats and can be served hot or cold. Also, you can use them as your main dish or a side and they work great as leftovers because the flavors meld together even more while it hangs out in fridge. I came up with this recipe as my last hurrah for winter, incorporating some of my favorite cold weather veggies. Enjoy!

Farro Salad with Sweet Potatoes and Brussels Sprouts

serves 4-6 as main dish, 8-12 as side dish

Ingredients

2 cups dry farro

5 cups water

1.25 lb sweet potatoes, peeled and cubed

2 teaspoons extra-virgin olive oil

6 oz Brussels sprouts, trimmed and shredded*

1 teaspoon organic, pastured butter

3/4 cup raw almonds, chopped

Juice of 1 lemon

1 teaspoon cumin

1 teaspoon cinnamon

3/4 teaspoon salt

Pepper to taste

Directions

1. Preheat oven to 400°F.

2. Add farro and water to a large pot and bring to a boil. Cover and reduce to a simmer until cooked, about 30 minutes.

3. Meanwhile, toss sweet potato cubes with extra-virgin olive oil. Arrange on a baking sheet in a single layer and roast in oven for 30 minutes, or until softened.

4. Add butter to a medium pan and heat on medium high heat. Cook Brussels sprouts until browned, 5-10 minutes.

5. Strain excess water off farro and add to a large bowl. Then add the sweet potatoes, Brussels sprouts, almonds, lemon juice, cumin, cinnamon, salt, and pepper. Mix together and serve.

*To shred the Brussels sprouts, I trimmed the ends, cut each sprout in half, and then thinly sliced from the trimmed end to the top.

NNMC Increase Produce: Make Produce the Star

As we finish out this week of the challenge, my last tip has to do with the way you structure your meals. In our society, meals are usually built around meat, with other food groups coming in to take a supporting role. I'm asking you to flip this on its head. Instead, focus first on the vegetables and fruits and then add in your meat or other protein option. When you do this, not only will you increase the quantity of produce in your diet, but you'll also be filling up on those fruits and veggies, which may help with weight loss, if that is your goal. For some, this might be difficult. If you're so used to thinking about your meals with only one structure, you may feel lost for how to switch it up. To ease into this idea, a likely familiar option is a stir fry. Choose a variety of veggies that you love and cook them in a pan with a little oil. Then, consider your protein option, whether it be chicken, grass-fed beef, pork, or tofu. Serve over brown rice and you've got an easy, plant-centric meal that is sure to please everyone. Another great way to get inspiration for this style of cooking is to look at websites like 101 Cookbooks and Vegetarian Times or buy a couple of vegetarian cookbooks. Resources like these will often have recipes that are chock full of produce and you can always add in a little meat if that is a deal breaker for you. However, I encourage you to step out of your comfort zone and try a vegetarian recipe now and then (come on in, the water's warm). By simply incorporating these recipes into your repertoire you'll start thinking about food in a whole new way and increase the produce in your life. So get out there and get cooking!

NNMC Increase Produce: Stuff Your Omelet

Breakfast is one meal where most people don't get in a ton a veggies, if any at all. An easy way to remedy this is to make an omelet that is chock full of your favorites. You can put whatever you like in yours, but here is the recipe for my typical omelet.

Vegetable Stuffed Omelet

serves 1

Ingredients

2 teaspoons extra virgin olive oil

1/4 cup onion, diced

1/3  cup white button mushrooms (about 3), chopped

1.5 cup spinach, chopped

2 eggs, beaten

1 tablespoon grated parmigiano reggiano cheese

Pinch of salt

Pepper to taste

Salsa and/or hot sauce

1/4 avocado, chopped

Directions

1. Heat oil in a small pan on medium heat. Add onion to pan and cooked until soft and slightly browned, about 2 minutes.

2. Add mushrooms to pan and cook until soft, about 2 minutes. Then, add spinach to pan and whilt, about 2 minutes more. Spread vegetables to cover bottom on pan.

3. Mix cheese into eggs. Poor mixture into pan over vegetables. Cook until eggs begin to set up, then add salt and pepper. Once eggs are no longer runny, fold omelet or (if you're like me) flip to cook other side.

4. Plate omelet and cover with your favorite hot sauce and/or salsa. Top with chopped avocado and enjoy!

Moosewood Restaurant New Classics Cookbook Review

As promised, I've been cooking up a storm and have my first cookbook review for y'all! This one is for the Moosewood Restaurant New Classics cookbook, one of many published by this vegetarian restaurant in Ithaca, New York.

The Pros

This cookbook offers a wide variety of recipes (350 total) from the basic to the exotic as well as many international-inspired dishes. It's a great resource for anyone who is vegetarian, enjoys meatless recipes, or is interested in exploring this way of cooking. All of the recipes I tried were quite tasty and I'll keep many of them in regular rotation from now on.

The Cons

Many of the recipes are quite involved and require a lot of prep work. For me, as someone who enjoys cooking, this isn't a problem. But, it's definitely not a quick, 30 minutes or under kind of cookbook. You'll want to save these recipes for when you have a little more time.  Also, most recipes that call for flour use white flour and even the whole wheat recipes use some white flour too. In my opinion, this is completely unnecessary as whole wheat flour can easily be substituted for white. Lastly, most of the recipes dirty a lot of dishes, making clean-up (my least-favorite part), a pain.

Overall, this is a great vegetarian cookbook with a wide range of recipes that I will turn to again and again. However, it's not the best for quick, no fuss recipes and they use white flour when whole wheat could easily be swapped in.