Tag: Main Course

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Soft & Chewy Baked Granola Bars

Soft & Chewy Baked Granola Bars

Dense, chewy, soft, doughy, seedy, hearty, protein-and-fibre-packed granola bars, sweetened naturally with dates! Try them spread with nut or seed butter for a fun treat or just enjoy them plain.
Print Recipe
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Main Dish, Side
Servings 12 bars

Ingredients
  

  • 3/4 cup rolled oats ground into a flour
  • 1 cup water
  • 3/4 cup packed pitted Medjool dates
  • 1/2 cup chia seeds
  • 1/4 cup raw sunflower seeds
  • 1/4 cup raw pumpkin seeds
  • 1/4 cup dried cranberries finely chopped
  • 1 teaspoon cinnamon
  • 1 teaspoon pure vanilla extract
  • 1/4 teaspoon sea salt

Instructions
 

  • Preheat oven to 325F and line a 9-inch square pan with two pieces of parchment paper, one going each way.
  • Add rolled oats into a high-speed blender. Blend on highest speed until a fine flour forms. Add oat flour into a large bowl.
  • Add water and pitted dates into blender. Allow the dates to soak for 30 minutes if they are a bit firm or your blender has a hard time blending dates smooth. Once they are soft, blend the dates and water until super smooth.
  • Add all of the ingredients into the bowl with the oat flour and stir well until combined.
  • Scoop the mixture into the pan and spread it out with a spatula as evenly as possible. You can use lightly wet hands to smooth it down if necessary.
  • Bake at 325F for about 23-25 minutes, or until firm to the touch. Let cool in the pan for 5 minutes and then lift it out and transfer it to a cooling rack for another 5-10 minutes. Slice and enjoy!
  • I suggest freezing leftovers to preserve freshness.

Notes

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Black Bean Quinoa Burgers

Black Bean Quinoa Burgers

Print Recipe
Course Main Dish

Ingredients
  

  • 2 15 oz cans black beans rinsed and strained
  • 1 shallot chopped
  • 2 cloves garlic minced
  • 1 - 2 teaspoons chili powder
  • 1 teaspoon cumin
  • 1/2 teaspoon smoked paprika
  • Salt & pepper to taste
  • Zest & juice of lime
  • 2 teaspoons hot sauce of choice
  • 1 1/4 cup cooked quinoa
  • 1 flax egg

Instructions
 

  • Reserve 1/2 cup black beans and set aside.
  • Add the remaining beans, shallot, garlic, spices, lime zest, juice and hot sauce into the bowl of a food process fit with a steel blade.
  • Process until the mixture is the texture of a very chunky puree.
  • Transfer this mixture to a mixing bowl.
  • Add the remaining beans, cooked quinoa and egg white and stir together to form your 'dough'.
  • Shape the mixture into 6 patties and chill in the fridge for at least 1/2 an hour, more if you have time.
  • Heat a skillet over medium heat and add the patties to the pan. You may have to do this in batches depending on the size of your pan.
  • Cook them until browned, about 3 - 5 minutes per side.

Notes

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Vegetarian Chop Suey

Vegetarian Chop Suey

Chop Suey is a quick Chinese-American stir-fry that comes together in about 15 minutes from ingredients that you probably already have in your fridge.
Print Recipe
Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Course Main Dish
Servings 6 servings

Ingredients
  

  • 2/3 cup chopped onion
  • 3 garlic cloves minced
  • 2 teaspoons grated fresh gingerroot
  • 1 tablespoon toasted sesame oil
  • 1/2 cup diagonally cut carrot
  • 2/3 cup sliced white button mushrooms
  • 1 cup sliced bell pepper
  • 2/3 cup coarsely shredded red cabbage
  • 2 cups diagonally cut zucchini
  • 2/3 cup mung bean sprouts
  • 2/3 cup sliced green beans
  • 2/3 cup snow peas
  • 2/3 cup bamboo shoot
  • 2/3 cup sliced water chestnuts
  • 1 cup water
  • 2 tablespoons soy sauce
  • 1 teaspoon crushed peppers
  • salt and pepper to taste

Instructions
 

  • Cook the onion, garlic and ginger, stirring, in the oil over medium-high heat.
  • Add the carrots and celery, and cook, stirring, 5 minutes.
  • Add the mushrooms, peppers, cabbage and zucchini, and cook 3 minutes more.
  • Add the bean sprouts, green beans, snow peas, bamboo shoots, water chestnuts and tomatoes, and cook 3 minutes more.
  • Stir together the water, soy sauce and cornstarch; stir gently into the vegetable mixture.
  • Cook until the sauce is thickened and all the vegetables are tender-crisp. Salt and pepper to taste.
  • Serve over whole grain rice.

Notes

Substitute water for oil to keep no fat...

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Curry Chickpeas

Curry Chickpeas

Sometimes you wonder why it’s taken you this long to make something you usually purchase, that tastes so good when it’s so simple to make.
Print Recipe Pin Recipe
Prep Time 20 minutes
Total Time 20 minutes
Course Main Dish
Cuisine Vegan
Servings 6 cups

Ingredients
  

  • 1 can can chickpeas (also known as channa garbanzo bean, Indian pea, ceci bean, bengal gram, Kabuli chana, konda kadalai, kadale kaalu, sanaga pappu, shimbra, Kadala)
  • 2 tablespoon curry powder madras
  • 1/4 teaspoon salt add more to your taste
  • 1 dash black pepper
  • 1/2 medium onion sliced thin
  • 1 hot pepper I use habanero or scotch bonnet
  • 3 cloves garlic – crushed and minced
  • 3 tablespoon leaves of shado beni or 2 cilantro
  • 2 medium potatoes cubed
  • 2 tablespoons water for the curry paste
  • 4 tablespoons water to add to the cooked curry
  • 2 1/2 cups water
  • 2 tablespoon olive oil I substitute water to saute vegetables

Instructions
 

  • You have 2 options when using the canned channa. You can rinse and cook or rinse, remove the skin and then cook. Since I hate the sort of gritty taste the skin gives the dish, I usually remove the skins from each channa grain. Yes, it does take about 15-20 minutes to remove them all, but the end result is much better in my opinion. Side note: If you were to purchase any dish that comes with curry channa (doubles to name one) the vendor would not have taken the time to remove the skins off the channa. So you know it tastes good even with the skin.. it’s just my personal choice.
  • After I’ve emptied the can of channa and rinsed it under running water, I start removing the outer skin. This is rather simple… take a channa between your fingers and apply a little pressure. The skin and channa will separate easily.
  • Now that we’ve removed all of the outer layer from the channa it’s time to slice and mince up the onion, pepper, garlic and shado beni to start cooking. Don’t forget to peel and dice the potato as well. In a fairly deep saucepan, heat the oil on medium to high heat and get ready to cook the curry a bit. Put the curry in a small bowl and pour in the 2 tablespoons of water, then stir to a thick paste. Pour this into the heated oil and allow to cook for a few minutes. As it dries down a bit, add the onion, garlic, pepper and shadow beni and stir around. To give this a bit of time to cook, add about 4 tablespoons of water. (you’ll cook the curry mixture for 4-8 minutes in total)
  • When the onion and garlic is soft and the liquid is all burnt off, add the potato and stir around to coat every piece with the curry mixture we just made. Immediately after add the channa and stir.
  • Pour in the 2 and 1/2 cups of water, add the salt and a dash of black pepper then bring to a boil and reduce to a gentle simmer (pot closed). Allow this to cook for about 20 minutes or until the potato is tender. By now the water would have dried up and a thick sauce should have started to form. I like this dish with a bit of a thick gravy or sauce so using the back of my cooking spoon I press down on the potato and some of the channa. Then stir around so any runny liquid will get nice and thick. If you notice that after the 20 minutes cooking time you have little or no liquid in the pot, feel free to add some more and bring it to a boil. Same trick applies.. push down using the back of your spoon to help thicken the sauce.

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Pinto Beans

Pinto Beans

A go to meal for topping off a salad bowl or adding to rice. You can be smashed and use like refried beans too.
Print Recipe
Prep Time 12 hours
Cook Time 4 hours
Total Time 16 hours
Course Main Dish
Cuisine Vegan
Servings 6 cups

Ingredients
  

  • 1 pound pinto beans dryed
  • 1 medium onions diced
  • 2 stalks celery diced
  • 2 whole chili pepper chopped
  • 1 medium green pepper chopped
  • 3 cloves garlic chopped
  • 2 tbsp garlic, salt, pepper powder
  • 1/2 tsp chipole powder
  • 2 whole bay leaf
  • 1 tsp smoked paprika
  • salt and pepper to taste
  • 1/8 cup water saute vegetables

Instructions
 

  • Soak beans over night
  • Drain and rinse beans and set aside
  • Saute vegetables in large pot with a little water in place of oil (about 5 minutes)
  • Add beans and seasonings to pot and mix together
  • Add water to cover plus one inch
  • Bring to boil
  • Reduce heat to a simmer
  • Simmer for 3 - 4 hours until the level of bean softness is reached

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