This New Orleans gumbo-inspired vegetarian slow cooker dish is extremely easy to make and freezes well. Cook beans by soaking them overnight and then cooking them on high in a slow cooker until tender.
2 cups (500 mL) cooked black-eyed peas or white navy beans
4 cups (1 L) chopped carrots
2 cups (500 mL) chopped celery
4 red onions, chopped
4 cups (1 L) canned low-sodium diced tomatoes
4 cups (1 L) low-sodium vegetable broth
4 bay leaves
1/2 cup (125 mL) uncooked wild rice
1 cup (250 mL) uncooked red lentils
1 Tbsp (15 mL) dried parsley
1 Tbsp (15 mL) dried thyme
Montreal steak spice, to taste (see recipe to make your own)
Mix black-eyed peas, carrots, celery, onion, tomatoes, broth, bay leaves, rice, and lentils in a 4.5 L slow cooker. Set slow cooker on low and cook for 8 hours. Stir in parsley, thyme, and Montreal steak spice and remove bay leaves.
Store in freezer in serving-size airtight containers; let thaw in the refrigerator before reheating.
Makes 16 servings.
Each serving contains: 137 calories; 7 g protein; 1 g total fat (0 g sat. fat, 0 g trans fat); 28 g total carbohydrates (6 g sugars, 7 g dietary fibre); 182 mg sodium
Many nonorganic spices are irradiated to kill micro-organisms. If you prefer to buy non-irradiated spices, you may find Montreal spice mix in your local health food store—or you can simply make it yourself using organic spices. Sprinkle it on pretty much any dish for an added boost of flavour.
To make your own seasoning, mix together:
2 Tbsp (30 mL) paprika
2 Tbsp (30 mL) black pepper
2 Tbsp (30 mL) kosher salt
1 Tbsp (15 mL) garlic powder
1 Tbsp (15 mL) onion powder
1 Tbsp (15 mL) ground coriander
1 Tbsp (15 mL) dill
1 Tbsp (15 mL) red pepper flakes
Store leftover Montreal spice mix in a glass jar with airtight lid.
source: "Healthy Make-Ahead Meals", alive #361, November 2012
Braising these hearty beans not only changes their texture but leaves them creamy and satisfying. Using a savoury broth with saffron for braising provides the traditional Spanish flavour, similar to a paella. This dish is served as a shared side, but it could also be served with rice and vegetables as a delicious stand-alone dinner or as a satisfying nourish bowl. Swap your spirits Try substituting vermouth for white wine in this recipe, if you have some on hand. It’s a great alternative to wine and will last much longer in your cupboard. An added perk? You can save that nice wine for sipping.
With Spain’s expansive coastlines and multiple islands, seafood is a staple of the cuisine. This quick and easy prawn dish will add a pop of protein and a wonderful smokiness to your tapas-style lineup. Sustainable seafood When choosing prawns (or any seafood), opt for sustainable varieties that recognize and even reward sustainable fishing practices. As an important protein in many cultures, seafood, caught sustainably, helps contribute to healthy oceans < and > healthy communities.
This vegan take on classic shepherd’s pie is jam-packed with bold and rich flavours that will ensure no one will miss the meat. While a great source of fibre, lentils also contain the highest amount of folate out of all plant-based foods. Oven ready If you don’t have an ovenproof skillet, you’ll need to transfer cooked lentil filling to a baking dish before topping with mashed sweet potatoes and baking.
Cauliflower has been having a moment lately, and this salad proves exactly why. Tender caramelized cauliflower is crowned in a glorious sweet and savoury crumble that will ensure it a place on your table all month long. Of all tree nuts, pecans have the highest concentration of flavonoids, which offer beneficial anti-inflammatory effects, and they also protect your cells from oxidative damage. Crumble perfection This crumble topping is too good not to use it on other preparations. Sprinkle over a carrot ribbon salad to add some extra pizzazz, use as a glorious garnish on a soup or stew, or consider generously spooning over your next vegetable “steak” to add some delicious textural variation.