Plant Based Paella
My version of this Spanish dish doesn't include meat, but you can add your own.
Ingredients
- 1 fennel bulb, thinly sliced (remove V shaped core)
- 1 onion, thinly sliced
- 4 cloves garlic, thinly sliced
- 4 0z green beans, fresh or frozen
- 1 cup short grain rice, uncooked
- paella seasoning (this is available in little sachets or in the Hispanic section of a grocery store)
- 1 cup fava beans cooked or canned
- 1/4 cup roasted red peppers
- 1/2 cup almonds
- 1 lemon
INSTRUCTIONS
Preheat oven to 400 degrees. Place large oven proof skillet over medium heat with a little vegetable broth (or 1 tablespoon olive oil). Add fennel, onion and garlic, sprinkle with salt and cook, stirring occasionally until softened . Add the rice, cook and stir til rice is glossy, about 2 minutes.
Add the paella seasoning and cook and stir until fragrant (1 minute). Add 2 cups water and 1/2 tsp salt and bring rice to boil. Reduce heat and simmer about 10 minutes.
Trim green beans and cut into 2-inch pieces. In a large bowl, toss green beans, fava beans and red peppers, season with salt and pepper. Add the vegetables on top of the rice and spread evenly (after the rice has simmered). Place skillet in oven and bake about 15 minutes.
Toast the almonds in a small pan until lightly browned, then roughly chop.
When rice is finished baking, return to medium heat and cook until the bottom of the rice becomes crisp - 2 or 3 minutes. Halve the lemon and squeeze half over the rice. Sprinkle with the almonds.
Beans and Rice
Beans and rice are a staple in many cultures around the world and it certainly does not need to be boring! This grain and legume combo provides needed nutrients, so let's add more. This dish is low cost and filling and a great one pan meal. Extra vegetables and seasonings make it pretty tasty! Here is my recipe below, but you can modify it and make it even more spicy. Prep time was about 30 minutes. Serves 6
Ingredients
- 1 cup rice (white or brown)
- 1 can black beans (UNDRAINED)
- 3/4 cup frozen corn
- 1 shallot or small onion, diced
- 1 red pepper, diced
- 1 cup vegetable broth
- 1/2 jar salsa
- splash of balsamic vinegar
- 1/2 teaspoon cumin
- 1/2-3/4 teaspoon dried cilantro
- salt and pepper to taste.
- 1/2 lime
Instructions
Add the diced onions to a large, hot skillet. Sauté and stir so that they do not stick. Meanwhile, start cooking your rice.* Once onions are a bit browned, add the diced red pepper. Stir and sauté for a few minutes. Add a splash of balsamic vinegar. Stir in the corn and about half of the vegetable broth. Stir and simmer for a few minutes. Add the undrained black beans and salsa. Stir. The mixture should be a bit creamy. Add the seasonings and squeeze in the lime juice. Add more vegetable broth if needed so that the mixture is creamy. Add in your cooked rice and stir. Add more broth if needed as the rice might absorb the moisture. Let simmer a few minutes to meld the flavors. Top with a few slices of avocado if desired.
*Rice cooking tip: I cook my rice like pasta, adding more water than needed. Once done, drain the excess water.
Lo Mein Stir Fry
Ingredients
- 8 oz package of lo mein noodles
- 1 medium head broccoli, cut in small florets
- 1 small Bok choy, sliced
- 1 medium/large red pepper, julienned
- 4 scallions (whites & greens) sliced
- Toasted sesame seeds (optional)
- Sliced almonds (optional)
- 1 cup vegetable broth
- 1/4 low sodium tamari (soy sauce)
- Sesame oil
- Umami for drizzling
- Salt & Pepper
- Garlic powder
Instructions
Drizzle a little sesame oil in hot pan on medium high heat and add onions and peppers; sauté for about 4 minutes, add broccoli and the whites of the Bok choy; add salt, pepper & garlic powder, sauté and stir for about 3-4 minutes; add the vegetable broth and tamari. Cover and simmer until the vegetables are "al dente" tender. Add the greens of the Bok choy and simmer another few minutes. While the vegetables are simmering, cool the noodles according to package directions. Drain noodles and add them to the vegetables. Stir thoroughly. At this point, you can add more tamari, and the sesame seeds. Stir and drizzle with the Umami sauce and top with the sliced almonds. Serves 5-6
This recipe takes approximately 40 minutes and is a healthy substitute for take-out.
Tamari and Umami sauce can be found in the Asian section of your grocery store. Great to have on hand if you love Asian cuisine.
Quinoa Bowl
Bowls are a wonderful way to make healthy eating easy. You can get creative when making your own bowls, depending on how much time you have, because there isn't a set recipe!
My quinoa bowl is a favorite to make and eat, adding broccoli, chickpeas, onions, garlic, yellow or red pepper. If I make this a cold salad, I use raw broccoli, and add cucumbers and tomato to the listed ingredients. For this bowl, I made a citrus vinaigrette with white balsamic vinegar, 2 tablespoons hummus, and fresh lime juice from 1/2 lime. Salt & pepper to taste.
Building a bowl:
Step 1 - your grain base: rice, quinoa, farro, potatoes, whichever is your favorite.
Step 2 - your vegetable-raw, steamed or sauteed. Add cucumbers and tomatoes if making a cold salad.
Step 3 - your protein: any kind of beans or lentils; if you like tofu, add some cubed baked tofu (marinate it in balsamic vinegar and tamari and bake until crispy), or crumbled *tofu.
Step 4 - savory garnishes like, peppers, onions, garlic. If I am making a hot bowl, I will sauté my onions and garlic and in a hot skillet and then stir in some tamari or balsamic vinegar towards the end.
Step 5 - get spicy: salt, pepper, herbs like fresh basil or parsley, hot sauce, or whatever spices you like.
Remember: this is your bowl, get creative! Get the kids involved and make it fun.
*Tofu tips: for baking or stir frying, use firm or extra firm. Drain well and let it sit wrapped in white paper towels or clean dish cloth.
