Taco Soup with Quinoa

January 4, 2012 by aprilcball

I was craving taco soup when I found this recipe with quinoa added… score! Why didn’t I think of that?!? Leave it to Nava Atlas to think of something like that, she has awesome recipes! This recipe is from her site VegKitchen.com. My toddler ate two bowls of this!

TODDLER APPROVED!!

I omitted the oil and I used no-salt added, tetra-packed tomatoes since we are working towards lowering our salt tolerance and eliminating our added oil consumption.

Taco Soup

1/2 cup raw bulgur or quinoa (I doubled this)
1 large onion, chopped
2 to 3 cloves garlic, minced
1 medium green bell pepper, finely diced
4 cups cooked or canned pinto beans (from 1 1/2 cups raw beans or two 16-ounce cans, drained and rinsed) – I USED CANNED BEANS, TRYING TO USE THEM UP!
One 28-ounce can salt-free crushed tomatoes
1/4 cup chopped mild green chilies, fresh or canned, optional
1/4 cup chopped fresh cilantro, optional
1 to 2 teaspoons chili powder, or to taste
1 teaspoon ground cumin
1 teaspoon dried oregano

Garnishes:

1 to 1 1/2 cups grated cheddar-style nondairy cheese (I like Follow Your Heart Nacho)
Thinly shredded romaine or green leaf lettuce (I used cilantro)
Finely diced firm, ripe tomatoes (about 1 cup)
Large triangular stone-ground tortilla chips

Bring 1 cup of water to a boil in a small saucepan. Add the grain and simmer, covered, for 15 minutes, or until the water is absorbed.

Saute the onion in a little bit of water over medium heat until translucent. Add the garlic and bell pepper and continue to sauté, stirring frequently, until all are golden. Add more water if the mixture is sticking.

Add the remaining ingredients, except the garnishes, plus the cooked grain and 3 cups water. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for 10 to 15 minutes, then remove from the heat.

Top with some grated cheese (I used Follow Your Heart Nacho), shredded lettuce (I used cilantro), and diced tomatoes. Serve with tortilla chips.

I like Pomi brand tomatoes

Saute onions, green peppers and garlic

Make your quinoa

Add all ingredients together (except for toppings)

Bring to strong simmer, cover and cook for 10-15 minutes. (P.S. I LOVE my new dutch oven!!!

Serve with chips, vegan cheeze and cilantro!

Black Bean & Quinoa Chili (kidtestedfirefighterapproved.com)

Protein Packed Apple Cinnamon Oatmeal

November 28, 2011 by aprilcball

This is a great way to use up leftover white beans and add a little more protein and fiber to your breakfast! Sometimes I add raisins, almonds or walnuts and I always top it with fruit!

Protein Packed Apple Cinnamon Oatmeal

This recipe is from Melomeals: Vegan For $3.33 A Day – she wrote it on her Facebook page one morning and I had to try it.

Protein Packed Apple Cinnamon Oatmeal

– 1/2 cup white beans (I use whatever I have left… today it was about 3/4 cup)

– 2 cups water

– 1/2 tsp cinnamon (I use 1 tsp)

– 1/4 tsp nutmeg

– 1 large apple, chopped

– 1/2 cup old-fashioned oats

– 1 Tbsp ground flax meal

– 1/4 tsp vanilla

– Stevia, to sweeten (I use Kal Brand Stevia Powder)

Directions:

1. Blend beans and water until smooth. (I use my magic bullet – it’s fast and cleanup is easy!)

– Add cinnamon, apple and oats to saucepan

– Bring to boil, reduce heat to low and cover – cook for 10 minutes

– Remove from heat, stir in flax and vanilla

– Sweeten with Stevia

Use leftover white beans

Blend in Magic Bullet

Add cinnamon, apples and oats to saucepan with bean water

Bring to a boil, cover and cook for 10 minutes

Add flax meal and vanilla before serving... sweeten with Stevia

Yummy!

Black Bean & Corn Quinoa

November 19, 2011 by aprilcball

This is very healthy, easy to make and delicious! My husband and toddler LOVED it! You could eat this dish with a ton of things, we had it with wheat tortillas, shredded carrots, cilantro and leftover TVP Taco “Meat” and a side of Garlic Yu Choy.

Black Bean & Corn Quinoa

I found this recipe on a new food blog I’ve been checking out – Healthy Mammas. I made their Creamy Dreamy Superfood Pudding a few days ago and that was really good!

Black Bean & Corn Quinoa

Ingredients (serves 4 to 6)

1/2 onion finely chopped
3 cloves minced garlic
3/4 cup uncooked quinoa
2 cups organic veggie broth (plus a bit more for sauteing your onions and garlic)
2 teaspoons ground cumin
1/4 teaspoon cayenne pepper (optional – I used 1/8 tsp)
salt and pepper to taste
1 cup frozen corn
1 (15oz) can black beans drained and rinsed
Optional (Throw in a can of drained diced tomatoes – OR serve with some fresh salsa) – I added one can of Fire Roasted Diced Tomatoes with Garlic… YUM!
Chopped cilantro, to top (optional but good!)

Instructions

Saute onion and garlic in a few tablespoons of veggie broth over medium heat until soft and almost translucent.
Add the garlic when the onions are about 1/2 done…you may need to add a little more broth as they cook to keep them moist and keep them from sticking.
Mix in quinoa and cover with 2 cups veggie broth.
Season with spices and salt & pepper.
Bring to boil, reduce heat to low, and simmer until most of the liquid is gone…about 10 to 15min.
Stir in corn, black beans and diced tomatoes – continue to cook on low heat for about 5 more minutes until all liquid is absorbed and everything is heated through. (add a little extra veggie broth if needed)
Taste and season with additional sea salt if needed.
Enjoy!