Category Archives: vegetarian

Lemon Garlic Lentils and Brown Rice with Walnuts and Sun-Dried Tomatoes

Posted on January 16, 2012 by

According to a CME Group report (in an article on Forbes.com), American meat consumption is down 12.2% since 2007.  That is pretty significant in a country of fairly dedicated meat eaters.

I am sure there are a lot obvious of contributing factors to the decline in meat consumptions like rising prices, US economic conditions and recent food safety issues (think mad cow and E coli scares just to name two).  But I would like to think rather than just being reactive to the economic and safety issues, consumers are making some proactive choices too about what goes into their bodies and what impact of their food choices have on the environment.

Now don’t get me wrong, I am a happy omnivore and am certainly not asking anyone to give up meat completely.  Just consider the option of swapping out a meat dish here or there with a savory, delicious, protein-packed alternative.  (And remember that meat-free doesn’t not mean you have to resign yourself to a meal of tofu and salads….unless you want to eat them of course!)

For my Meatless Monday meal this week I am making lentils and brown rice dressed up with walnuts and sun-dried tomatoes and then tossed with a lemon garlic butter sauce.  The main reason I love this meal is because it is totally delicious.  My secondary reason for loving this dish is that aside from a little butter fat, the nutritionals on this dish stack beautifully.  It is a complete protein (all the essential amino acids) with lots of fiber and a healthy dose of assorted vitamins and minerals. Now doesn’t that sound like a meal worth trying?

Lemon Garlic Lentils & Brown Rice with Walnuts & Sun-Dried Tomatoes

Prep time: 5 minutes  -  Cook time: 45 minutes  -  Makes: 4 servings (about 1 ¼ cups each serving)

  • 3/4 cups uncooked brown rice
  • 1 cup uncooked French green lentils
  • 4 tablespoons butter
  • 2 tablespoons olive oil
  • 1/4 cup walnuts
  • 1 tablespoon lemon zest
  • 1/2 cup sun-dried tomatoes (Use the ones that come in a bag and are not dehydrated or packed in oil.)
  • 1 1/2 teaspoons garlic salt
  • 1 teaspoon cracked black pepper

Cook brown rice  and lentils (in separate pots) according to package instructions.  (I like to use homemade vegetable broth instead of water for richer flavor when making rice or lentils but you can use plain water if you prefer.)

Place butter in a large skillet on medium-high heat.  And let butter sizzle until it starts to turn brown (approximately 2 minutes).  Add olive oil and walnuts.  Saute walnuts for 1 minute (don’t let them brown).    Add lemon zest, sun-dried tomatoes and garlic salt.  Stir to full incorporate.

Add fully cooked brown rice and lentils.  Stir until well mixed and coated.  Continue sauteing if need to get everything fully hot.

Other Recipes You Might Enjoy!

 

Brie, Apricot and Almond Grilled Cheese

 

Coconut Macadamia Nut Rice

 

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Roasted Butternut Squash and Black Bean Burgers

Posted on January 2, 2012 by

This year right after Thanksgiving I realized my diet had gotten out of whack – too many treats and not enough veggies and whole foods.  I started looking for healthier inspirations and found a fun little book called Veggie Burgers Every Which Way.  While I am definitely not ready to give up a good beef burger completely, I am perfectly happy to mix things up with an interesting vegetarian option periodically.

The first recipe I picked out of the book was one with some seasonal flavors Butternut Squash, Black Bean And Chestnut Burgers.  It was an interesting combinations of flavors and made for a great meal.  I made a few minor changes but mostly followed the recipe as presented.

It is a great time of year to give this burger try because many grocery stores still have roasted chestnuts leftover from the holidays.  Look for roasted chestnuts that are dry packed (not packed in liquid) or they will be too mushy for this recipe.

You need half a roasted butternut squash to make the burgers.  I recommend you go ahead and roast the whole thing.  You can use the other half as an easy side dish or make a quick soup out of it.

I hope you enjoy these Roasted Butternut Squash and Black Bean Burgers. (The Spicy Sesame Roasted Brussels Sprouts side dish is coming up later this week.)  Stay tuned for some more healthy delicious recipes to help you kick off the New Year right.

Roasted Butternut Squash and Black Bean Burgers

Prep Time: 10 minutes  -  Cook time: 60 minutes

  • 1/2 medium butternut squash
  • 1 medium yellow onion
  • 2 tablespoons + 2 teaspoons olive oil
  • 1 can ( 15 oz) black beans, rinsed and drained and divided in half
  • 1/2 cup roasted chestnuts, chopped
  • 1 teaspoon garlic salt
  • 1 tablespoon fresh parsley, chopped (optional)
  • 3 tablespoons vital wheat gluten (look for this at a health food store)
  • 1 1/2 cups toasted plain bread crumbs (I used bread crumbs I made from 4 slices of whole wheat bread)

Preheat oven to 400ºF.  live a baking sheet with foil and set aside.

Cut squash in half lengthwise.  Scoop out the seeds and discard them. Drizzle inside of each half of the squash with 1 teaspoon of olive oil and rub into the flesh.  (You only need half of the squash for this recipe, but I recommend that you roast the whole thing so you can use the other half as a side dish or to make a quick soup.)  Place the squash cut side down on the prepared baking sheet.

Peel and quarter the onion leaving the base attached so that each quarter stays together.  Sprinkle the remaining teaspoon of olive oil over the onion quarters and rub it all over.  Add onions to prepared baking sheet with the squash.

Roast the squash and onions for 35 minutes or until the squash is completely tender.  If the onions start browning and over cooking, remove them from the pan and set aside until the squash finish cooking.  When squash is fully cooked remove from the oven and allow to cool, until you can safely handle it.

Reduce the oven to 375ºF.

Scoop out the flesh of the squash and place in food processor.  Trim off the ends of the onions and add them to the food process as well.  Add chestnuts and 1/2 of the can of black beans to the onions and squash.  Pulse until well combined.

Pour squash mixture into large mixing bowl.  Add remaining black beans, garlic salt, vital wheat gluten, chopped parsley and toasted bread crumbs.  Stir mixture together with a spoon.  Shape into 6 patties.

In a large non-stick skillet heat 2 tablespoons olive oil over medium-high heat.  When oil is hot, add the burgers and cook until brown on each side (roughly 3-4 minutes per side).  Transfer the burgers to the a baking sheet (I reused the one I used to cook the squash without cleaning in between) and bake for 15 minutes or until the burgers are cook through.  Serve and enjoy!

 

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Savory Chickpea Burgers

Posted on December 12, 2011 by

‘Tis the season for office parties, holiday cookies, buffet tables, family get-togethers and a non-ending bounty of festive treats.  Though it is definitely a tasty time of year, I have noticed all this holiday merriment is adding a little something to my waistline.

So I have decided to take a little more proactive approach than waiting until January 1st to resolve to lose the holiday 10.  Now I not getting crazy and swearing off holiday food all together.  I am just trying to make the meals in between all seasonal events more conservative than usual to add a little balance to things.

I came up with this vegetarian burger as a healthy lunch option.  It is light on calories and fat but very heavy on delicious savory flavor.

    

The recipe makes four burgers.  I like to make it on Sunday so that I have 4 ready-to-go lunches for the office for the upcoming week.  Then I can add a side salad, some fruit or a cup of yogurt to round out the meal.  Give these burgers a try and let me know what you think.

Savory Chickpea Burgers

Prep time: 5 minutes  -  Cook time: 25 minutes  -  Makes: 4 burgers

  • 1 tablespoon olive oil
  • 1/2 medium yellow onion, medium diced
  • 1/4 – 1/2 poblano pepper, seeded and small diced (use more or less depending on how much spice you like)
  • 1 can chickpeas (also know as garbanzo beans), drained and rinsed
  • 1/4 cup frozen corn
  • 1/2 cup cooked brown rice
  • 1/2 teaspoon paprika
  • 1/2 teaspoon roasted cumin
  • 1/2 teaspoon garlic salt
  • 1 large egg, whisked
  • spray olive oil cooking spray

Preheat over to 350°.  Spray a broiler pan with olive oil cooking spray and set aside.

Place 1 tablespoon of olive oil in a large skillet.  Heat on medium heat for one minute.  Add diced onions and saute for 3 -4 minutes.  Add poblanos to pan with onions and continue sauteing until onions and peppers are soft.

Add chickpeas, corn, cooked brown rice, paprika, cumin, and garlic salt.  Stir until well incorporated.

Place half of the chickpea and onion mixture and the whisked egg into a food processor .  Pulse several times until fully blended.  Add the remaining chickpea and onion mixture from the skillet to the food processor with what you just processed.  Give 2-3 quick pulses.  (You want to break up the newly added chickpeas just slightly but still have identifiable pieces.)

Pour the mixture into a larger bowl or onto a plate.  Divide mixture into 4.  Use hands to form mixture into 4 burgers.  Place each burger on the prepared broiler pan.  Give each burger a quick spray on top with olive oil spray.

Bake burgers for 20 minutes.  Serve and enjoy!

 

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