Tag: vegetarian

Avocado and Black Bean Salad

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Serves 6

Beans are one of those things that I didn’t like too much as a child (read: at ALL 😂) but over the years grew to love as an adult. There’s just something wonderful about trying new things and being open-minded about food!

In the midst of these ~corona times~ I keep finding beans and other canned items in my pantry and have been trying to come up with quick and fun recipes to prepare and enjoy. Enter: The Avocado and Black Bean Salad! 💪🏽

This recipe brings you a great combo of protein (from the beans), healthy fats (from the avocado), and Vitamin A, C, and fibre (from the veggies) to help support a balanced diet. A little salad dressing doesn’t hurt either, but reach for a low-fat version and remember to keep everything in moderation 😉.

These difficult times are starting to make me realize that throwing together balanced meals may not be so difficult after all! Are you getting creative in the kitchen during this corona season? Let me know all about it in the comments! 😊

Ingredients:

  • 1 can (1.75 cups) black beans, drained and rinsed
  • 1 tomato, chopped OR 1/2 cup of grape tomatoes
  • 1⁄2 cup canned corn, drained and rinsed
  • 1 medium avocado, cut into cubes
  • Optional: parsley and chickpeas for garnish

Instructions:
1. In a large bowl, mix together your black beans, tomato, corn and avocado cubes.
2. Top with homemade or store bought low-fat dressing then mix well and serve!

Nutritional Information (per serving):
275 kcal / 14g protein / 40g carbs (with 12g of fibre) / 6g healthy fats

Photo Source: Fifteen Spatulas

– Huda Amareh, MAHN, RD 🌟

Mujaddara (Lentils with Brown Rice and Caramelized Onions)

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Serves 4

Trying to get groceries these past few days was difficult, but one ingredient I noticed untouched time and time again was lentils. I have no idea why – lentils (both bagged or canned) not only last long in your pantry but are also tasty and pack a nutritious punch! They bring so much protein, fibre, and iron to any dish you decide to make that it’s definitely something to consider preparing this week 😉.

Mujaddara is a simple but popular Arab dish that takes these lentils and combines them with brown rice and caramelized onions. The new Canada’s Food Guide recommends that you have meals consisting of plant-based protein, whole grains, and lots of veggies/fruits, so I always suggest this dish to clients and ask them to get creative with adding other vegetables too 🙂. Let us know what you’d like to add in the comments!

Ingredients:

  • 1 cup canned lentils (any colour), drained and rinsed
  • 1 cup brown rice
  • 1 large onion, thinly sliced
  • 3 cups vegetable stock
  • 2 tbsp olive oil
  • 1 tbsp garlic paste
  • 1 tsp salt
  • 1 tsp black pepper
  • 1 tsp cumin
  • Optional: cilantro for garnish

Instructions:
1. Add oil to a large pot and set to low heat.
2. Once a minute has gone by and the oil is hot enough, add onions. Increase heat to medium and constantly stir until onions turn a golden brown colour. This means they are caramelized and ready to be put aside in a bowl for now.
3. Using the same heated pot you cooked the onions in, add garlic paste, salt, black pepper and cumin and wait for a minute or so. Keep heat on medium.
4. Add in your vegetable stock and wait until it boils.
5. Now add in your rice and place a lid on top of the pot. Immediately turn down heat to low and allow to cook for 35 minutes. Add in lentils and continue to heat for another 5 minutes.
6. Turn off heat and allow to sit for 5 minutes.
7. Remove lid and stir in caramelized onions.
8. Happily serve!

Nutritional Information (per serving):
400 kcal / 17g protein / 60g carbs (with 15g of fibre) / 7g healthy fats

Photo Source: Mexican Please

– Huda Amareh, MAHN, RD

Chana Masala (Curried Chickpeas)

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Serves 5

Bring the Indian restaurant home, with this traditional Chana Masala. It’s filled with both flavour and nutrients. Chickpeas are a great source of protein, fibre and folate. It has soluble fibre which may help lower cholesterol, and insoluble fibre that helps to keep you regular. They’re also gluten free and can be part of a healthy vegetarian, vegan or non-vegetarian diet. Try it and let us know how you liked it!

Ingredients:

  • 1 tbsp canola oil
  • ½ onion, diced
  • 2 tsp ginger garlic paste
  • 1 tsp mango (amchur) powder (optional)
  • 1tsp red chili powder
  • 1 tsp coriander powder
  • ½ tsp salt
  • 1 tsp red pepper flakes
  • 1 tsp paprika
  • 1 tsp garam masala
  • 1 tsp cumin powder
  • ½ cup pureed tomatoes or 3 tbsp (45ml) of tomato paste
  • 2 (19oz/540ml) cans (4 cups) of cooked chickpeas (drained & rinsed) or 2 cups dried chickpeas, boiled
  • Cilantro to garnish (optional)

Instructions:

  1. In a large pot, heat canola oil on medium heat and sauté onions till soft. Then add ginger garlic paste and sauté for another 1-2 minutes.
  2. Add spices, mix and add 1 tbsp water. Sauté for 5 minutes, while repeatedly adding 1 tbsp of water and mixing every minute (this creates a great flavour).
  3. Add tomato puree/paste and sauté for a minute covered. Stir in chickpeas, and cover for another 2 minutes. Add ½ cup of water and cover for another 4 minutes.
  4. With your spoon, mash some chickpeas to thicken the sauce to your liking. Garnish with cilantro and serve!

💡Tip* If using canned chickpeas, rinse with cold water- this makes them digest easily and can help lower gas produced.

💡Tip* If using dried chickpeas, soak them overnight and they’ll be ready within 30 minutes of boiling.

Nutritional information (per 3/4cup serving):
263 cal / 12.5g protein / 40.9g carbohydrate / 11g fibre / 6.6 g healthy fats

Photo credit: Food Heaven

Quinoa (Yes! Quinoa) Tacos

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Serves: 4

Tacos are a fun and tasty choice for get-togethers but did you know that they can be super healthy too? We’ve added lots of colourful veggies like orange bell pepper, tomato, and red onion to ours to make this meal balanced.  Our recipe uses quinoa too, which is a complete protein (the same way beef, poultry, and fish are) but plant-based, making it more environmentally friendly and a good choice for our Meatless Monday 🙂 Take a chance and make these tacos today, you won’t regret it!

Ingredients:

  • 1 cup (180g) quinoa
  • 1 cup (250 mL) low-sodium vegetable broth
  • 1 cup (250 mL) water
  • 1 red onion, diced
  • 1 orange bell pepper, sliced
  • 1 tomato, diced
  • 1 tbsp (15 mL) cumin
  • 1 tbsp (15 mL) red chilli powder
  • 1 tbsp lime juice
  • 4 tortillas
  • Avocado (optional)
  • Black beans (optional)

Instructions

  1. Use strainer to rinse quinoa. Place in a saucepan over medium heat and allow to roast for 4 minutes.
  2. Add stock and water to quinoa and allow to boil. Bring heat down to low and cook quinoa covered with a lid for 20 minutes.
  3. Preheat oven to 350°F (175°C).
  4. Remove quinoa mixture from heat and let sit for 10 minutes.
  5. Add onion, bell pepper, tomato, lime juice, cumin, and chilli powder, to the quinoa mixture. Mix together well and place on a baking pan. Place in oven for 25 minutes until ingredients are crispy.
  6. Divide into four portions and place in soft- or hard-shell tacos. Happily serve 🙂

Nutritional Information (per serving):

250 kcal / 40g Carbohydrates (includes 6g Fibre) / 10g Protein / 3g Healthy Fats

Photo credit: Plays Well with Butter

Brilliant Black Bean Quesadillas

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Serves: 4

This easy-to-make dish is a family favourite that we can’t wait to share with all of you 🙂. Quesadillas are a colourful addition to your weekly food plan – and a healthy one too! This strong source of protein is packed with veggies and cheese, making it not only a fun dinner choice but a complete meal option as well 😉. These are super quick to make so whip up a few for your family and friends and let us know what you think in the comments!

Ingredients:

  • 1 tbsp (15 mL) vegetable oil
  • 1 can (17 oz/500 mL) black beans or kidney beans, drained and rinsed
  • 1 cup whole kernel corn
  • 1 onion, diced
  • 1 bell pepper, sliced
  • 1 tbsp (15 mL) cumin
  • 1 tbsp (15 mL) red chilli powder
  • 1 cup nonfat mozzarella cheese
  • 4 soft tortillas

Instructions:

  1. Drain and rinse black beans in a bowl. Set aside.
  2. Heat vegetable oil in a saucepan on high heat. Add onions and stir until they start to become soft and almost clear in colour.
  3. Turn heat down to medium-high and add beans, corn, red pepper, as well as cumin and red chilli powder. Stir for about 4 minutes.
  4. Remove mixture and heat the first tortilla on the saucepan.  Add ¼ cup of your cheese on top along with ¼ of the mixture on half of the tortilla. Fold over the other half and cook until golden brown and crispy.
  5. Happily serve 🙂.

Nutritional Information (per serving):

350 kcal / 20g protein / 50g carbs / 6g healthy fats

Photo credit: Lauren Allgood, Pinterest

Mexican Veggie Burgers

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Every now and then on cold days such as these (when the snow is at full blast and I can’t walk to the corner store without risking frostbite) I like to prepare meals that remind me of warmer and happier times. One such meal is the wonderful Mexican veggie burger 😌. My mum would always prepare these for us as kids during the summer holidays and I have fond memories of fighting my siblings to the death for the last patty. Ah! Such fun 😅. Whip some up today and maybe double the recipe so no one gets hurt!

Ingredients:

  • ½ can (10 oz/280 mL) lentils, drained and rinsed
  • ½ can (10 oz/280 mL) chickpeas, drained and rinsed
  • ½ cup (125 mL) breadcrumbs
  • 1⁄3 cup (80 mL) onion, diced
  • 2 garlic cloves, minced
  • 1 tbsp (15 mL) paprika
  • 1 tbsp (15 mL) red chilli powder
  • 1 tbsp (15 mL) vegetable oil
  • 1/3 cup (75 mL) water
  • 1⁄2 cup (125 mL) shredded Cheddar or Swiss cheese
  • Low sodium salsa

Instructions:

  1. Mash lentils and chickpeas in a large bowl using a small-holed masher or fork.
  2. One by one, slowly add in most of the other ingredients (breadcrumbs, onion, garlic, paprika, red chilli powder, water). Mix after adding each one to make sure the mixture is incorporated well.
  3. Add cheese and start to form the mixture into patties. Aim for burgers that will be about 1 inch (about 2.5 cm) thick.  
  4. Heat oil in a sauce pan over medium-high heat and cook burgers for 4-5 minutes on each side. Serve with salsa over hamburgers buns and enjoy! 

Nutritional Information (per serving):

248 kcal / 14g protein / 30g carbs / 14g healthy fats

Photo Credit: Cindy Kurman, Kurman Photography

Spicy Ginger and Vegetable Tofu Stir Fry

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After a cold and windy weekend, I for one need a BREAK 😂. I saw the weather forecast for the rest of the week and knew that I’d need something spicy and full of protein to get me through until Friday. Hence, the Spicy Ginger and Vegetable Tofu Stir Fry was born! It’s a simply beautiful and filling recipe that makes my mouth water just thinking about it. With the right balance of grains, protein, and colourful veggies, why not secretly prepare this in your kitchen at night when everyone is asleep and share it with no one other than your future self? Some things just aren’t meant to be shared!

Serves 4

Ingredients:

  • 1 ½ cups brown rice
  • 2 tbsp peanut or canola oil
  • 14 ounces very firm tofu
  • 2 large green onions, chopped
  • 1 coloured bell pepper (e.g., orange pepper), sliced
  • 3 garlic cloves, finely chopped
  • 2 inches (5 cm) of ginger, grated
  • 7 thai chilli peppers, finely chopped
  • 1 ½ cups of baby spinach
  • ½ small red cabbage, sliced
  • 1 tbsp chilli powder
  • ½ cup of sesame seeds

Instructions:

  1. Prepare tofu by placing on a plate and drying with a paper towel. Leave one paper towel and a heavy pan on top to flatten the tofu out and make it easier to cut into smaller pieces.
  2. Take this time to prepare your rice according to package instructions.
  3. Cut your flattened tofu into small pieces
  4. Get ready to sauté your ingredients by placing a large pan or wok on your stovetop. Set to medium-high heat.
  5. Add oil to pan and wait until it has heated up. Slowly add garlic and ginger and wait 2 minutes before adding all other ingredients except tofu and spinach. Stir.
  6. After 3 minutes has passed, carefully add cut tofu into your pan. Continue to stir and ensure that the tofu pieces are turned over frequently for an even bake.
  7. Remove pan from heat and top with spinach and sesame seeds. Serve with brown rice and enjoy ☺

Nutritional Information (per serving): 

380 kcal / 20g protein / 40g carbs / 15g healthy fats


Warm Vegetable Chili

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As the daylight hours begin to dwindle and the cold weather approaches, I for one gravitate towards more simple recipes that don’t require too much of my energy. You know, the ones where I don’t need to stick something in the oven for about 40 minutes and twiddle my thumbs while I wait for it to cool (😂). Warm Vegetable Chili is just one of those recipes that won’t sacrifice speed for nutrition – this perfect mix of protein, fibre, and veggies is an excellent addition to your autumn repertoire. Bon appétit!

You will need:

  • 1 tbsp (15 ml) olive oil
  • 1 1/2 cups (375 ml) frozen vegetables
  • 1 ½ tsp of garlic and ginger paste
  • 14 oz (398 ml) red kidney beans
  • 14 oz (398 ml) black beans
  • 5.5 oz (156 ml) tomato paste
  • 28 oz (796 ml) chopped tomatoes
  • 1 tsp (5 ml) turmeric
  • 1/2 tbsp (7 ml) chili powder
  • 1/2 tsp (2 ml) paprika
  • 1/2 tsp (2 ml) vinegar
  • ¼ cup (60 ml) freshly chopped coriander
  • Grated marble cheddar cheese
  • Corn chips

Instructions:

  1. Sauté vegetables and garlic paste in a pan with olive oil on medium heat. 
  2. Drain and rinse red kidney beans and black turtle beans using a large colander. Add to pan and stir.
  3. Add the rest of your ingredients with the exception of cilantro. Allow for mixture to simmer for 25 minutes.
  4. Remove mixture from heat and allow to slightly cool. Garnish with coriander.
  5. Serve on table with bowls of grated cheese and corn chips. Enjoy!

Nutrition Information (per serving):

280 kcal / 14g protein / 45g carbohydrate / 5g fat

Photo credit: Marco Verch

The Colourful Quinoa, Black Bean, and Veggie Bowl

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With autumn finally here and the leaves changing colour, why not cozy up on the couch with a bowl of quinoa that’s as red and orange as the season itself? This recipe is chock full of protein, vitamin C, folate, and fibre. The best part? The balance of protein and healthy carbs makes it a wonderful meal item choice, so be generous and share this goodness with family and friends 😉

You will need:

  • 1 cup of quinoa, uncooked
  • 1 cup of canned black beans, drained and rinsed.
  • 1 cup of red peppers, chopped
  • 1 cup of sweet corn
  • 1 cup of grape tomatoes, halved
  • ½ cup of green onion, chopped
  • ½ tbsp lime juice
  • 1 tbsp olive oil
  • 1 tsp salt

Instructions:

  1. Add quinoa and 2 cups of water to a small pot.
  2. Cook quinoa over medium-high heat until it comes to a boil.
  3. Quickly lower heat and let simmer for 10 minutes. Drain any excess fluid and place the remaining quinoa in a large bowl.
  4. Add drained and rinsed black beans, red peppers, sweet corn, grape tomatoes, and green onion to quinoa. Stir with large wooden spoon to combine ingredients together well.
  5. Prepare vinaigrette by combining lime juice, olive oil, and salt in a very small bowl. Whisk and add to the other ingredients.
  6. Divide into four and serve 😊

Nutritional information (per serving):

275 kcal / 11g protein / 46g carbohydrate / 6.5g fat

Photo credit: Marco Verch