Quinoa and black beans team up to make this dish a fibre powerhouse. Blending some of the cooked soup produces a thicker, heartier texture. You can find smoky-tasting canned chipotle peppers in adobo sauce in the Latin section of many grocers. But you could use dried ancho or chipotle chile powder if desired.
1 Tbsp (15 mL) grapeseed or extra-virgin olive oil
1 large onion, diced
1 large carrot, thinly sliced
2 garlic cloves, minced
2/3 cup (160 mL) uncooked quinoa
3 cups (750 mL) low-sodium vegetable broth
2 - 14 oz (396 mL) cans black beans, drained and rinsed
2 tsp (10 ml) minced chipotle pepper in adobo sauce
1 tsp (5 mL) cumin
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) black pepper
Juice of 1/2 lime
1/2 cup (125 mL) shredded white cheddar cheese
1/3 cup (80 mL) chopped fresh cilantro
Heat oil in large saucepan over medium heat. Add onion and carrot and cook until softened, about 5 minutes. Stir in garlic and quinoa and toast quinoa until slightly fragrant, about 4 minutes.
Add broth, black beans, chipotle pepper, cumin, salt, and pepper. Bring to a boil, reduce heat, and simmer until quinoa is tender, about 13 minutes. Stir in lime juice.
Remove half the soup, and carefully purée in food processor or blender until smooth. Return to pan and heat 2 minutes. Divide among serving bowls and garnish with cheese and cilantro.
Each serving contains: 327 calories; 17 g protein; 7.5 g total fat (2.5 g sat. fat, 0 g trans fat); 49 g total carbohydrates (2 g sugars, 14 g fibre); 251 mg sodium
source: "Crazy about Quinoa", alive #363, January 2013
In this enchilada riff, we stuff everything into a roasted poblano pepper shell, rather than tortillas, to pack an extra veggie serving into your meal and trim the starchy calories. If you can’t find poblanos, which are mild, dark green Mexican peppers, you can substitute green bell peppers. Flour power Made from nixtamalized corn (corn soaked in limewater), masa harina flour adds a touch of corny flavour to enchilada stuffing or a pot of chili.
These crab-stuffed portobello mushrooms can do double duty as a fancy starter for a casual dinner party or a light main course on any given night. Meaty and umami-rich portobellos serve as a holder for a light-tasting seafood salad. Gills begone Even though the gills of mushrooms are edible, they will darken and discolour everything they touch. Besides, after you scrape out the gills, you’ll have more room for stuffing. And don’t discard the stems; they can be saved and used when making veggie stock.
Serving saucy lentils in squash halves is a sure-fire way to elevate your plant-based menu. And, yes, the whole bowl is edible, skin and all. If desired, you can add dollops of Greek yogurt or sour cream. Spice of life Garam masala, a blend of spices traditionally used in Indian cooking, usually includes cardamom, black pepper, cloves, nutmeg, fennel, cumin, and coriander. It’s great on roasted meats and vegetables.
“Germans do potatoes in general very well,” says Canadian expat Chris Gilles, who now lives in Munich and has celebrated many an Oktoberfest there. “Knödel seem kind of rubbery. You don’t really think it’s potato when you first see it, but it’s tasty.” But he might be surprised to find that this alive -inspired version of Bavarian potato dumplings is made with a combination of potato and cauliflower, because as anyone who’s eaten cauliflower gnocchi knows, the low-carb vegetable is a great way to lighten up starch-heavy foods (and Biergarten menus). Happy Knödelfest! The original version of these snacks are so popular that it even gets its own food fest: Knödelfest, which happens in September in Austria, about a 1 1/2-hour drive from Munich. If alive threw a Knödelfest, these dumplings would definitely be on the menu, served simply as snacks with sliced radishes and fresh parsley or dill, or topped with butter, beer gravy, or mushroom sauce. The dumpling test You can test one dumpling by shaping it and then boiling it before shaping the rest. If the water is lower than a boil and it still falls apart, add more starch to the batter before shaping another ball and testing again.