This riff on paella is studded with tofu instead of seafood and sausage but is just as flavourful despite containing less fat.
1 – 12 oz (350 g) package firm tofu
2 Tbsp (30 mL) extra-virgin olive oil
1 yellow onion, chopped
1 large red bell pepper, chopped
2 garlic cloves, minced
2 cups (500 mL) short grain rice, such as arborio
3 1/2 cups (850 mL) low-sodium vegetable broth
4 plum tomatoes, chopped
1/4 tsp (1 mL) saffron
1/2 tsp (2 mL) dried thyme
1/2 tsp (2 mL) paprika
Salt and pepper to taste
1 cup (250 mL) frozen peas
Slice tofu in half horizontally and lay on a couple pieces of paper towel placed on a plate. Top with additional paper towel and another plate. Place a heavy object on plate, and let sit 15 minutes to press out water. Slice each piece into 1 in (2.5 cm) cubes.
In large pan, heat 1 Tbsp (15 mL) oil over medium heat. Cook tofu, stirring frequently, until brown, about 5 minutes. Remove from pan.
Place 1 Tbsp (15 mL) oil in pan and cook onion, stirring frequently, until softened, about 6 minutes. Add red pepper and cook 3 minutes, stirring often.
Add garlic, rice, broth, tomatoes, saffron, thyme, paprika, salt, and pepper to pan and bring to a boil. Reduce heat and simmer covered for 15 minutes.
Stir in tofu and peas; cook until most of the liquid has been absorbed, about
5 minutes. Let rest for 10 minutes before serving.
Each serving contains: 456 calories; 16 g protein; 9 g total fat (2 g sat. fat, 0 g trans fat); 77 g carbohydrates;5 g fibre; 130 mg sodium
source: "One-Pot Wonders", alive #337, November 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.