Tag Archives: meal

Mexican Style Black Rice and White Bean Salad

IMG_01731 cup dry small white beans; soaked 4-8 hours, rinsed, cooked till tender and rinsed OR 3 cups canned
1 cup black rice; soaked 1-8 hours, rinsed and cooked
1 cup fresh cilantro; chopped
3 scallions; chopped
1 red/orange/yellow bell pepper OR 4 small sweet peppers; chopped
1 cup grape tomatoes; sliced
1 clove garlic; crushed
2 avocados; cubed
3/4 teaspoon sea salt
pinch fresh ground black pepper
pinch ground cumin
2 Tablespoons fresh pressed lemon and or lime juice
1/4 cup extra virgin olive oil

1 head romaine lettuce; thinly sliced
crushed red pepper flakes; optional to taste
shredded cheddar; optional

Combine first group of ingredients in a large glass or ceramic bowl.

Serve over lettuce and sprinkle with crushed red pepper flakes and shredded cheddar if desired.

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Vegan Pepper Tempeh Steak

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Serve on a bed of greens or as a sandwich.

1 8 oz package tempeh
2 Tablespoons fresh pressed lime or lemon juice
2 Tablespoons ketchup
1 teaspoon prepared mustard
1/2 teaspoon sea salt
1/4 teaspoon fresh ground black pepper
1/4 teaspoon ground cumin
pinch nutmeg

extra virgin olive oil for the pan

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Cut tempeh in half lengthwise then flip on the side and cut in half widthwise. Place in a single layer on a plate or glass dish. Combine remaining ingredients in a small bowl. Spread half of the marinade over the sliced tempeh, flip and spread the remaining marinade on the other side. Set aside while preparing the fried peppers and onions.

2 Tablespoons extra virgin olive oil
1 onion; halved and sliced
3 peppers; cut into 1/4 inch strips- roughly 2 inches long
2 cloves garlic; halved and thinly sliced
1/2 teaspoon sea salt
1/4 teaspoon fresh ground black pepper

Preheat a skillet with a lid over medium heat while preparing onions and peppers. Pour olive oil to coat the bottom of the pan and add the peppers and onions to the preheated pan. Cover and sauté for 3 minutes. Stir, add the garlic, salt and pepper, cover and sauté 10 minutes stirring occasionally.

Meanwhile preheat a large skillet over medium heat for the tempeh. Lightly oil the skillet with extra virgin olive oil, place the tempeh in the preheated and oiled pan in a single layer and cook until just beginning to brown, flip and cook until beginning to brown on the other side.

Serve tempeh with fried peppers and onions scooped over top on a sandwich (Xav had a slice of swiss cheese on his too) with a salad or cole slaw on the side OR over a bed of greens for a lighter vegan and gluten free meal.

CELIAC Note that Lightlife soy tempeh contains no gluten but is not celiac certified. I believe this is because the 3-grain tempeh contains barley. If you are gluten sensitive, like I am, this is fine but true celiac should contact the company for further information.

Ratatouille with Fried Tempeh Over Quinoa

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Ratatouille can be served as a side dish (traditional) or over pasta as a meal. I served it over quinoa (gluten free) with fried tempeh making it into a hearty meal. Mozzarella is a nice option for vegetarians but not necessary for a satisfying meal.

4 Tablespoons extra virgin olive oil
1 onion; diced
1 1/2 teaspoons sea salt
1 Italian pepper; diced
3 plum tomatoes; diced
2 heirloom tomatoes; diced
1 eggplant; cut into 1/2 inch cubes
1 zucchini; cut into 1/2 inch cubes
5 cloves garlic; crushed
1/2-1 teaspoon fresh ground black pepper
large handful fresh basil; chopped (or 2 Tablespoons dry)

Heat a large wide bottom cook pot over medium heat. Add olive oil, onion and salt, stir and cover. Stir occasionally until onions are tender and transparent, about 3 minutes. Add pepper, stir, cover and sauté another minute. Add remaining ingredients except basil and simmer with lid on stirring occasionally so the eggplant and zucchini begin to soften and break up. *this is a good time to start the fried tempeh* Simmer for 10 minutes or until the eggplant and zucchini are tender. Add the basil, stir and continue to simmer an additional 5 minutes.

*To prepare the friend tempeh (be sure to read the ingredients for gluten free, I get the soy and brown rice but there are tempeh varieties that have gluten in them so beware) preheat a large heavy bottom skillet over medium high heat. Meanwhile, cut tempeh into bite sized cubes. Pour a generous amount of extra virgin olive oil in the preheated pan, place the cubes in the hot oil and turn as the edges begin to brown and continue turning until all sides are crisp and golden. You may need to add more oil during the process as the tempeh absorbs the oil. Place pieces that are done in a shallow dish or on a plate to reserve for serving with the meal.*

 

Vegan and Gluten Free One-Bowl Meal

DSC_00021 cup brown rice; soaked, rinsed and cooked *
1 cup whole urad (black matpe beans); soaked rinsed and cooked till tender **

2-4 cloves garlic; crushed
1/2 teaspoon sea salt
pinch fresh ground black pepper
2 Tablespoons white wine vinegar
4 Tablespoons extra virgin olive oil

6 cups fresh vegetables; cut to bite-sized pieces
I used what I purchased at the farmers market yesterday; pattypan squash, poona kheera cucumber, tomato and 1/2 red onion
2 Tablespoons leaves of fresh lemon basil (or 2 Tablespoons fresh basil and 1/2 teaspoon lemon zest)

DSC_0001Combine cooked rice and urad with garlic, salt, pepper, vinegar and olive oil. Place in refrigerator for at least 2 hours to chill and marinade. Combine all ingredients, mixing till vegetables and basil are well distributed.

*To cook brown rice: soak brown rice for at least 1 hour in water, drain, rinse, drain and combine with 1 1/2 cups water in a medium pot. Bring to a boil, reduce heat to simmer with lid on till all water is absorbed- 20 minutes.

**To cook whole urad: soak urad for at least 6 hours in water, drain, rinse, drain and combine with 4  cups water in a medium pot. Bring to a boil, reduce heat to simmer with lid on till tender- 30-40 minutes.

Indian Inspired Rice and Bean Salad

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I made this dish, inspired by ingredients used in Indian dishes, for a pot luck party. Pasta salad has been done so many times so this fusion meal was my solution to making a light summer dish that is both vegan and gluten free. Before heading out into the garden I prepared all of the elements then mixed it all together when I came inside to get ready to go. The spoonful Xav and I sampled passed inspection. I hope you enjoy!

1/2 cup red mung beans; soaked overnight
1/2 cup brown basmati rice; soaked overnight
2-3 cloves garlic; crushed
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1 teaspoon sea salt
1/4 teaspoon fresh ground black pepper
1/2 cup apple cider vinegar
1/2 cup extra virgin olive oil
1 yellow bell pepper; diced
2 tomatoes; diced
1/2 cup red onion; minced
large handful parsley (I used flat Italian); chopped
1 carrot; shredded

Drain and rinse beans that have soaked over night, place in a medium sized pot, add 4 cups water, bring to a boil, reduce heat, simmer till the beans are soft (1 1/2 – 2 hours), drain and rinse.

Drain and rinse rice that has soaked over night, place in a small pot, add 3/4 cup water, bring to a boil, reduce heat and simmer till the water has all been absorbed (about 20 minutes).

Meanwhile, mix together ingredients for marinate in a small glass or ceramic bowl; garlic, cumin, coriander, salt, pepper, vinegar and olive oil. Set aside.

Prepare vegetables, place in a bowl, cover and store in refrigerator.

Place cooked rice and cooked and rinsed beans in a large glass or ceramic bowl, add marinade, mix, cover and store in refrigerator to chill.

Add the vegetables to the marinated rice and beans, stir and serve.
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Breakfast, Lunch or Dinner

I make several different versions of this meal depending on the vegetables on hand. This is our weekend breakfast (or vacations when we are home to eat breakfast together). Vegetable and protein is the base. Grains can be added in the form of whole grain bread/toast or whatever left over grains that are in the fridge. Dairy to round off the meal in the form of cheese. Simple, delicious, healthy and keeps us going strong all morning.
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This serves two (I have 1 egg, Xav has 2) so adjust as needed:

1 Tablespoon extra virgin olive oil
1/2 onion; minced
1 celery stalk; minced
1/4 teaspoon sea salt
2 small/1 large tomato; chopped
handful cilantro (about packed 1/4 cup); minced
dash fresh ground black pepper
3-4 eggs

Preheat a large heavy bottom skillet over medium heat. Add oil, onion, celery and salt. Cover and sauté for a couple minutes until the onion and celery soften. Add tomato, cilantro and pepper. Stir, cover and cook a few minutes until the juices cook out of the tomatoes. *if you are having toast, get that in the toaster now/or warm up left over grains in the microwave* Crack the eggs on top of the cooked vegetables (we like our eggs with a “runny yolk” but you can pop the yolks) cover and cook until the whites of the eggs set. Remove from heat and scoop out onto a plate as is or with grains on the side. Cheese can be sprinkled on top.
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Bouillabaisse Inspired Fish Stew

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4 Tablespoons extra virgin olive oil
1 1/2 onion; diced
2 sticks celery; sliced
2 turkish (or 1 California) bay leaves
1 teaspoon anise seed
3/4 teaspoon thyme
1/2 teaspoon saffron fronds
1 teaspoon salt
5 cloves garlic; crushed
2 Tablespoons tomato paste (I used Amore brand)
1 cup dry wine (I used a sauvignon blanc but have used red when that is all that was on hand)
4 cups tomatoes (I used Pomi brand)
4 cups shrimp broth (peels from1 lb shrimp simmered in 4 cups water  for 5 minutes and shells strained out)
1/4-1 teaspoon red pepper flakes to taste
3-4 potatoes; peeled and diced
4-5 lb fish (cut to 1 1/2 inch pieces) and seafood combo (I used shrimp, scallops, pollock and tuna)
salt to taste

In a large soup pot saute onion and celery with olive oil over medium heat until tender and onion becomes slightly translucent. Add The herbs and spices, garlic, tomato paste and wine then allow to simmer for 5 minutes. Add tomatoes, shrimp broth, red pepper flakes and potatoes. Bring to a boil, reduce heat and simmer with lid on for 20-30 minutes until the potatoes are tender. Add the fish and seafood, return to a boil, reduce heat and simmer for 10 minutes. Salt to taste. I served this with fresh bread, cheese, quince paste and an arugula salad with a lovely wine.