From The Eat-Clean Diet Cookbook by Tosca Reno (Robert Kennedy Publishing, 2007).
1 tsp (5 mL) extra-virgin olive oil
1 medium onion, diced
2 ribs celery, trimmed and chopped
4 cloves garlic, minced
3/4 cup (180 mL) bulgur or wheat berries
1 tsp (5 mL) dried oregano
1 tsp (5 mL) dried basil
1 tsp (5 mL) dried parsley
Pinch red pepper flakes
1 1/2 cups (360 mL) low-sodium vegetable stock
1 cup (240 mL) canned stewed tomatoes
2 sweet potatoes, scrubbed
1 cup (240 mL) chickpeas, drained and rinsed
1 cup (240 mL) frozen edamame
Sea salt and black pepper
Preheat oven to 400 F (200 C). In large skillet, heat olive oil. Add onion, celery, garlic, grain of choice, oregano, basil, parsley, and red pepper flakes. Cook until onion and celery become soft, about 5 minutes.
Add stock and tomatoes. Allow mixture to come to boil. Reduce heat and cover. Cook until bulgur (or grain) is tender.
Scrub sweet potatoes and cook. You can cook in the microwave (depending on size, about 4 minutes) or bake them in the oven (about 45 minutes at 450 F/230 C). Let cool when done.
Add chickpeas, edamame, and salt and pepper to tomato and grain mixture. Stir well. Place all these ingredients in a prepared 6 quart (6 L) casserole dish. Slice cooked potato on top. Season with salt and pepper.
Bake in oven for about 15 minutes.
Each serving contains:
381 calories; 16 g protein; 6 g fat (0 g sat. fat, 0 g trans fat); 63 g carbohydrates; 13 g fibre; 217 mg sodium
source: "Meatless Proteins", alive #328, February 2010
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.