These protein- and fibre-packed wraps are equally good for workday lunches or a quick dinner on a harried weeknight. The mung bean pâté can be made up to five days ahead of time, and extras can be frozen for future use.
2/3 cup (160 mL) dried whole green mung beans
3/4 cup (180 mL) oil-packed sun-dried tomatoes
1/3 cup (80 mL) walnuts
2 Tbsp (30 mL) water
1 shallot, minced
2 garlic cloves, minced
Juice of 1 lemon
1/4 tsp (1 mL) cayenne
4 large whole grain wraps
1 block (about 200 g) firm tofu, thinly sliced
1 cup (250 mL) thinly sliced roasted red pepper
2 cups (500 mL) baby spinach or other greens of choice
Place mung beans in large bowl, cover with water, and soak for several hours or overnight.
Drain and rinse mung beans. Place them in medium-sized saucepan along with 3 cups (750 mL) water. Bring to a boil, reduce heat, and simmer for 20 minutes, or until very tender. Drain mung beans, rinse, and let cool.
Place mung beans, sun-dried tomatoes, walnuts, water, shallot, garlic, lemon juice, and cayenne in food processor container and blend until smooth, pastelike texture forms. Wipe down sides of container a couple of times throughout.
Spread a generous amount of bean pâté on whole wheat wraps and top with equal amounts of tofu, roasted red pepper, and spinach. Tightly roll up wraps and slice on the bias. Inserting a toothpick will help to keep the rolls together.
Each serving contains: 455 calories; 21 g protein; 16 g total fat (2 g sat. fat, 0 g trans fat); 61 g total carbohydrates (4 g sugars, 12 g fibre); 546 mg sodium
source: "Little Green Giants", alive #366, April 2013
This Asian-inspired stir-fry takes full advantage of the crunch Brussels sprouts achieve when they’re heated quickly. The sweet-and-sour sauce delivers a tangy edge, and tempeh offers plant-based protein and a blast of umami. If you want meat in the dish, you can replace tempeh with ground pork. Ready, set, go Stir-frying is a cooking method that thrives on speed. That means you want to have all of your ingredients prepped and ready to go into the pan. That also means no chopping on the fly.
Two fall stalwarts—rutabaga and Swiss chard—team up to bring seasonal flavour to these baked savoury cakes. A topping of velvety cashew cream adds a little extra spark. Rutabaga burgers, anyone? You can also prepare these cakes burger-style in a skillet. Simply form rutabaga and chard mixture into burger-sized patties and cook in greased skillet over medium-high, until golden brown on both sides.
If you’re feeling a bit burnt out when it comes to your typical morning repast, consider pivoting to this bowl of nutrition and quintessential fall flavours. It might just be the cozy sweater of the breakfast world. If you need extra energy to power your day, you can scatter on some crunchy granola. The sweet potato mixture can be made a day or two in advance and reheated in the microwave before serving. Pick of the crops For sautéing purposes, you want to use pears that keep their shape when heated. Bosc and Anjou are two good options. Fuji, Cortland, Honeycrisp, and Empire are excellent apple choices for heating in the skillet, as they won’t turn too mushy.
A plant-based spinoff of shepherd’s pie makes an ideal use for those surplus starches. Flavour-rich shiitake mushrooms and saucy lentils meet creamy potatoes in a protein-filled and satisfying comfort meal packed with nutrition and perfect for any cool-weather dinner. Mash it up Do you have other kinds of leftover mash on hand? Any mash befits the top of this comfort food. Try substituting potatoes with mashed sweet potatoes or yams. For lower carb options, try celeriac or cauliflower mash!