vegetarian Archives - Page 7 of 7

Black Bean and Mushroom Tacos

in DINNER / Recipes / VEGETARIAN August 2, 2015March 6, 2017 2 comments

I adore tacos. Besides pizza, no other food is better in my opinion. I love tacos because they are the perfect vehicle for so many other great foods. Just think about it. Tacos are delicious filled with grilled chicken and a simple pico de gallo. They are also fantastic loaded with spicy oven-baked tofu and a refreshing cilantro cabbage slaw. And how about fish? I mean, who doesn’t love a fish taco?

In my house, tacos rule and I am constantly finding new fillings for my favorite food. To honor “Meatless Monday“, I came up with a vegetarian taco recipe that earned two thumbs up from my little family. These black bean and mushroom tacos are bursting with flavor and umami, so even if you’re a meat-eater, you won’t miss the meat. They are simple to make and many of the ingredients can be prepped the day before so that all you have to do is cook and serve. You’re welcome!

Besides being simple and delicious, tacos are also a great, healthy option for any meal. Use a whole grain tortilla and fill it with lean meats or beans and top with plenty of fresh produce like sautéed peppers, shredded kale or romaine lettuce, chopped tomatoes and thinly sliced jicama. Or why not fill it with last night’s veggie stir-fry or leftover quinoa and grilled corn? Be creative and have fun with your tacos! The options are truly limitless.

In the mean time, try these black bean and mushroom tacos. They’re sure to make your Meatless Monday meal a success!

Black Bean and Mushroom Tacos

Author: Sara Haas

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Description

Perfect for taco night! A delicious sauté of mushrooms and black beans makes the perfect filling for tortillas.

Ingredients

Scale

1 tablespoon olive oil
1 cup chopped white onion
8 ounces mushrooms, cleaned and chopped (any variety is fine)
1/4 teaspoon Kosher salt
2 cloves garlic, chopped
1 1/2 teaspoons dried cumin
1 1/2 teaspoons chili powder
1 15-ounce can black beans, drained and rinsed2 tablespoons water
2 tablespoons lime juice
12 corn tortillas
1 cup cilantro leaves
1/2 cup finely chopped white onion

Instructions

Heat a skillet over medium heat. Add the oil and the onion and cook 5 minutes, stirring frequently. Add mushrooms and cook, stirring until golden, about five minutes. Season with salt and add the garlic, cook 1 more minute. Add the spices, stirring to toast them and prevent them from burning, another minute more. Stir in the black beans, water and lime juice and cook 3-4 minutes, until most of the liquid has been cooked off.
To serve: Fill each tortilla with about 1/4 cup of the black bean and mushroom sauté. Top with cilantro and onions and serve.

Notes

Additional optional toppings: salsa or hot sauce, shredded cheese, shredded lettuce, low-fat Greek yogurt

Nutrition

Serving Size: 6
Calories: 229
Sugar: 3
Sodium: 121
Fat: 4
Saturated Fat: 1
Unsaturated Fat: 3
Trans Fat: 0
Carbohydrates: 42
Protein: 9
Cholesterol: 0

Lemon Garlic Quinoa with Grilled Vegetables

in DINNER / Recipes / Vegetables, Grains and Other Sides July 28, 2015March 6, 2017 2 comments

Summer means simplicity. On a 90 degree day here in Chicago, the last thing I want to do is heat my house up with the oven. So, that means I need to be cooking creatively. For moments like these, I turn to the grill. Sure, it’s hot, but that heat’s outside, where it belongs.

While some people use their grill mostly for steaks, burgers and brats, I tend to use mine more for vegetables. Sure, I love a good flank steak or turkey burger, but grilled vegetables are just plain good food. Plus, they are the perfect addition to almost any meal.

Which brings me to my Lemon Garlic Quinoa with Grilled Vegetables. It’s a recipe that starts with a dual purpose marinade. Yes, it’s a marinade, first and foremost, adding tons of flavor to the vegetables, but it’s also used to season the quinoa. Who doesn’t love making something once and using it twice!?

Here’s the best part! This is a dish you can feel good about serving your family and guests. It’s a nutritious food gift from me to you. All wrapped up in vitamin-rich vegetables, fiber-rific beans and perfect-protein quinoa. So grab a bowl and fill it up and put a bow on it. Enjoy your gift (but don’t eat the bow!)!

Lemon Garlic Quinoa with Grilled Vegetables

Author: Sara Haas

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Description

A simple summer meal that satisfies.

Ingredients

Scale

2 tablespoons Dijon mustard
1 lemon, zested and juiced
4 garlic cloves, grated or finely chopped
1/3 cup olive oil
ground black pepper, to taste
1 red bell pepper, stemmed seeded and cut into planks
1 zucchini, cut into planks lengthwise
1 yellow squash, cut into planks lengthwise
1 red onion, cut into 1/2 inch round slices
1 cup quinoa, rinsed
2 cups water
1/4 teaspoon salt
1–15 ounce can garbanzo beans, drained and rinsed, or about 1 3/4 cup cooked garbanzo beans 1/2 cup basil, thinly sliced

Instructions

To make the marinade

Combine the mustard, lemon juice, garlic, black pepper and olive oil in a jar. Screw on the lid and shake well to combine. Alternatively, place the mustard, lemon juice, garlic and black pepper in a small bowl and whisk together. Stream in the olive oil, whisking until fully incorporated. Pour half of the mixture into a re-sealable bag and add the pepper, zucchini, squash and red onion. Cover the remaining marinade and refrigerate. Re-seal the bag and massage marinade into vegetables. Place in the refrigerator and marinate for at least 30 minutes and up to 2 hours.

To cook the quinoa

Place quinoa and water in a saucepan and bring to a boil over medium-high heat. Season with salt and reduce heat to a simmer and cook, uncovered for about 15 minutes. Drain off any excess liquid. Set aside.

To grill the vegetables

Preheat grill to medium high heat. Clean grill grates and brush lightly with vegetable oil. Remove the vegetables from the bag. Place the vegetables on the grill and cook vegetables on both sides until grill marks form, about 5-10 minutes per side. Remove from the grill.

To make the dish

Transfer the quinoa to a large bowl and toss with the reserved marinade. Chop the grilled vegetables and add to the quinoa, along with the lemon zest, chickpeas and basil. Stir and serve.