Two recipes
After all the rich, oily food at Thanksgiving, my dad and I were craving something simple and healthy, so I made this, which I ran across in a section of my dad's newspaper. It really was quick. When I make regular chili, it's a two-day process because I soak the beans overnight then slow-cook the chili most of the day.
I typed up the recipe as it was, then put my comments in parentheses.
Tomato Lentil Chili
Bulgur and lentils team up for a quick-cooking, high-fiber vegetarian chili that is perfect for fall.
2 Tbsp canola oil (I used virgin olive)
1 med. onion, chopped
1 med. red bell pepper, chopped
4 garlic cloves, minced
1 cup dry lentils, red or brown
1/2 cup quick-cooking bulgur (I used 1/2 cup quinoa)
2 (14 1/2 ounce) cans reduced-sodium vegetable broth
1 1/2 cups water
1 (14 1/2 ounce) can diced tomatoes (I used the No Salt Added kind)
2 Tbsp chili powder
2 tsp ground cumin
1 tsp salt (I skipped this -- a lot of chili powder sold in stores already has salt in it)
Freshly ground black pepper
Plain yogurt, chopped red onion & hot sauce for topping
Heat oil in large saucepan. Add onion, bell pepper and garlic; cook 7 minutes. Add remaining ingredients (except toppings) and simmer 30 minutes. Serve with yogurt, onion and hot sauce. Serves 6. ~Recipe by Serena Ball
1 serving:
* 233 calories
* 5g fat
* 1.5mg cholesterol
* 12g protein
* 37g carbs
* 15g fiber
* 1112mg sodium (I'm not sure if this is a misprint. That is a LOT of salt.)
We also had a couple of avocados sitting around calling to me, so I made up this salad from two different recipes and whatever we had in the house. Again, super easy.
Corn and Avocado Salad
1. Mix in a large bowl:
Sweet corn - 1 can, drained
Black beans - 1 can, drained
Large avocado, diced
Red or sweet onion, thinly sliced (optional - I can't eat onion like this, but it sounds good)
2 cups fresh spinach, finely chopped
1 cup cooked quinoa (optional - I added it for protein and to stretch the salad further)
2. Mix in a shaker bottle and pour over corn mixture:
1/4 c olive oil
2 T white wine vinegar
1 T mustard
Salt, pepper
Dried basil
3. Toss all ingredients in the bowl & serve.
This entry was also posted at http://rustydog.dreamwidth.org/1131957.html. You may comment at either place.
I typed up the recipe as it was, then put my comments in parentheses.
Tomato Lentil Chili
Bulgur and lentils team up for a quick-cooking, high-fiber vegetarian chili that is perfect for fall.
2 Tbsp canola oil (I used virgin olive)
1 med. onion, chopped
1 med. red bell pepper, chopped
4 garlic cloves, minced
1 cup dry lentils, red or brown
1/2 cup quick-cooking bulgur (I used 1/2 cup quinoa)
2 (14 1/2 ounce) cans reduced-sodium vegetable broth
1 1/2 cups water
1 (14 1/2 ounce) can diced tomatoes (I used the No Salt Added kind)
2 Tbsp chili powder
2 tsp ground cumin
1 tsp salt (I skipped this -- a lot of chili powder sold in stores already has salt in it)
Freshly ground black pepper
Plain yogurt, chopped red onion & hot sauce for topping
Heat oil in large saucepan. Add onion, bell pepper and garlic; cook 7 minutes. Add remaining ingredients (except toppings) and simmer 30 minutes. Serve with yogurt, onion and hot sauce. Serves 6. ~Recipe by Serena Ball
1 serving:
* 233 calories
* 5g fat
* 1.5mg cholesterol
* 12g protein
* 37g carbs
* 15g fiber
* 1112mg sodium (I'm not sure if this is a misprint. That is a LOT of salt.)
We also had a couple of avocados sitting around calling to me, so I made up this salad from two different recipes and whatever we had in the house. Again, super easy.
Corn and Avocado Salad
1. Mix in a large bowl:
Sweet corn - 1 can, drained
Black beans - 1 can, drained
Large avocado, diced
Red or sweet onion, thinly sliced (optional - I can't eat onion like this, but it sounds good)
2 cups fresh spinach, finely chopped
1 cup cooked quinoa (optional - I added it for protein and to stretch the salad further)
2. Mix in a shaker bottle and pour over corn mixture:
1/4 c olive oil
2 T white wine vinegar
1 T mustard
Salt, pepper
Dried basil
3. Toss all ingredients in the bowl & serve.
This entry was also posted at http://rustydog.dreamwidth.org/1131957.html. You may comment at either place.