Quinoa Black Bean Taco Filling

Beef tacos? Yes. Make these instead and it'll be our little secret.

Quinoa Black Bean Taco Filling

1 cup inca red quinoa (regular quinoa would work too)
1/2 tablespoon extra-virgin olive oil
1 large onion, diced
2 cloves garlic, chopped
1 large carrot, shredded
1 cup water
1 cup vegetable broth
1/2 teaspoon cumin
1/4 teaspoon smoked paprika
2 tablespoons salsa
1 cup garbanzo beans
1/2 cup corn kernels
1/2 tablespoon extra virgin olive oil
1/2 cup crumbled feta cheese
salt and pepper to taste

1- Rinse the quinoa on a strainer under running cold water for a couple of minutes.

2- In medium pot, heat oil and sautee onion and garlic for 5 minutes on medium-low heat. Add carrot and continue to sautee for another 5 minutes, or until the carrot is tender.

3- Add quinoa, water, broth, salsa, cumin, and paprika. Simmer covered for 20 minutes on med-low heat, until all the liquid is absorbed.

4- Toss in the beans, corn, oil, and cheese. Mix well.

Lentilburger Macaroni & Cheese

This is my answer to meatless hamburger macaroni and cheese, which rates high among kids. My two kids paid me the highest compliment by requesting I put the leftovers in their lunch boxes. :)

Both cheese and tomatoes have a high umami factor, which makes this dish have that stick-to-the-ribs feel.

Lentilburger Macaroni & Cheese

1/4 cup brown lentils
3/4 cup canned diced tomatoes
2 cloves garlic
2 springs of fresh oregano
1 1/2 cup fat-free milk
2 tablespoons flour
4 oz lowfat American cheese
1 cup shredded sharp cheddar
1/4 cup feta cheese
1/4 cup parmesan cheese
1 lb spiral shaped pasta
1 cup frozen peas
salt and pepper to taste

1- Prepare lentil sauce: Boil the lentils in water until tender for about 20 minutes. Drain, and return to pan. Add tomatoes, garlic, and leaves from oregano leaves. Continue cooking on low for another 5-8 minutes. Salt and pepper to taste. Set aside.

2- Prepare cheese sauce: Whisk milk and flour together and cook until thick (I do this in the microwave - cook on high for 3 minutes, stirring every minute). Add cheeses and stir until smooth. Salt and pepper to taste. Set aside.

3- Boil pasta until tender. Add peas about 1 minute before draining.

4- Mix pasta and sauces in a large serving bowl. Top with some more Parmesan cheese.

Nutrition Facts
Serving Size 121 g
Calories 237
Calories from Fat 70
Total Fat 7.8g 12%
Saturated Fat 4.4g 22%
Cholesterol 50mg 17%
Sodium 278mg 12%
Total Carbohydrates 29.1g 10%
Dietary Fiber 2.1g 8%
Sugars 3.4g
Protein 12.6g
Vitamin A 13% • Vitamin C 5%
Calcium 21% • Iron 11%
Nutrition Grade B
* Based on a 2000 calorie diet

Sweet & Hearty Red Kidney Bean Stew

Happy New Year, everyone!

The recipe for Sweet & Hearty Beef Stew from the Meal Makeover Moms blog caught my eye. I love the sweet and sour factor of the maple syrup / apple cider vinegar combo and the simple combination of stew veggies. As if that wasn't enticing enough, the stew is very simple to make and it is work night friendly (cooks in the crockpot). I thought it would be a perfect candidate for that most straightforward of protein substitutions: beans.

I used partially cooked red kidney beans (20 minutes in the pressure cooker) but you can use canned beans. I upped the umami factor of the dish by adding some low-sodium soy sauce as a finish. Just because I was home all day when I made this, I served this with freshly baked homemade whole wheat rolls.

This recipe is best suited for a 6-quart slow cooker.

Sweet & Hearty Red Kidney Bean Stew

8 ounces presliced mushrooms
4 cups red kidney beans, cooked (canned OK)
2 large potatoes, peeled and cut into large chunks
1 16-ounce bag baby carrots
1 8-ounce can tomato sauce
1/3 cup pure maple syrup
2 tablespoons cider vinegar
1/2 teaspoon salt
1 cup frozen peas
2 tablespoons low-sodium soy sauce

1. Place the mushrooms in the bottom of a slow cooker. Top with the beans, potatoes and carrots. Pour the tomato sauce, maple syrup, and vinegar over the top and sprinkle with the salt. Cover and cook on low for 8 hours.

2. When done, stir in the peas and soy sauce. Heat for another 5 minutes or until peas are heated through.

Nutrition Facts
Serving Size 226 g
Calories 306
Calories from Fat 8
Total Fat 0.9g 1%
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 395mg 16%
Total Carbohydrates 60.0g 20%
Dietary Fiber 13.1g 52%
Sugars 10.9g
Protein 16.8g
Vitamin A 111% • Vitamin C 32%
Calcium 8% • Iron 30%
Nutrition Grade A
* Based on a 2000 calorie diet