Ratatouille with White Beans

Ratatouille with White Beans

by | May 8, 2020 | Media Recipe, Recipes

Ratatouille with White Beans from Sharon Palmer, MSFS, RDN, for Tomato Wellness
 
A harvest from your summer vegetable garden or trip to the farmers market—and rummage through the kitchen cupboard—never looked so delicious! With one large saucepan and a few simple ingredients, this mouthwatering plant-based Ratatouille with White Beans is sure to satisfy any hearty appetite. The classic tradition of ratatouille takes full advantage of summery, sunshine-loving vegetables, such as zucchini, eggplant, tomatoes, peppers and herbs. The roots of this dish come from 18th century France in the Provence and Nice area. This Mediterranean recipe follows along with the principle of “making something of nothing.” Essentially, you create cuisine out of all of the beautiful things that grow in the region during a particular season. And those vegetables when paired together create absolute magic, though this is considered a humble, plant-based dish. But the best things in life are simple, rustic, and unassuming. Such as ratatouille!
 
 
I’m a huge fan of this dish, as I live in a Mediterranean grown region myself. I always have an abundance of zucchini, eggplant, tomatoes, and herbs in my garden every summer. So, it’s a cinch to whip up this recipe a couple of times a month during the season. I added a flourish of pine nuts and a can of white beans to boost the nutrition value of this dish. It is essentially a one dish meal, balanced with protein, healthy carbs, and nutrients. Pair it with some crusty, whole grain bread.
 
Yield: 4 servings

Ratatouille with White Beans

Ratatouille with White Beans

Ingredients

  • 1 tablespoon extra virgin olive oil
  • 3 cloves garlic, minced
  • 1  small onion, sliced
  • 1 small zucchini, sliced
  • 1 small eggplant, sliced
  • 1 14.5-ounce can diced tomatoes (may use 2 cups fresh, chopped tomatoes)
  • 1 15-ounce can white beans, drained and rinsed well (or 2 cups cooked)
  • 1/2 cup olives, drained
  • 2 teaspoons fresh chopped or dried oregano
  • 1/4 cup pine nuts
  • Salt to taste (optional)
  • Pepper to taste

Instructions

    1. In a large saucepan, heat olive oil. Add garlic, onion, zucchini, and eggplant, and sauté for about 8 minutes.
    2. Add tomatoes, white beans, olives, and oregano, stir well, and cover.
    3. Continue to cook for about 10 minutes (longer if using fresh tomatoes), stirring occasionally, until vegetables are tender, and mixture is thick and bubbly.
    4. Season with salt (optional) and pepper to taste. Garnish with pine nuts.

Nutrition Information:

Serving Size:

1 serving
Amount Per Serving: Calories: 165Total Fat: 10gSaturated Fat: 1gSodium: 192mgCarbohydrates: 18gFiber: 7gSugar: 4 gProtein: 5g
© Sharon Palmer, MSFS, RDN
Smoky Lentil Chili

Smoky Lentil Chili

by | Apr 18, 2020 | Recipes

 

Here’s a perfect easy dish for your next Meatless Monday: Smoky Lentil Chili. The recipe is 100% plant-based (vegan) and gluten-free, perfect for everyone at your dining table. Lentils require no soaking, and cook up faster than beans. So, you can mix up the ingredients for this dish in a pot in just a few minutes, and let it bubble away for about an hour, and dinner is served! Just pair this chili with a salad and a serving of rustic whole grain bread or my Cumin Cornbread Muffins, and you have a balanced meal in no time. You can also throw all of these ingredients into a slow cooker in the morning, and a savory, fragrant meal will greet you when you come home at the end of the day. You can use an InstantPot to get the meal done even more quickly. I love to garnish this recipe with a handful of fresh cilantro and green onions. Or, let your dinner guests sprinkle it with plant-based cheese, avocado slices, Vegan Sour Cream, and tortilla strips for a hearty, delicious dish.

Smoky Lentil Chili

I featured this recipe at the KTLA 5 Morning Show recently, as the perfect recipe to help you go more plant-based for your healthy eating goals. The whole production crew just loved this chili! Vegetarian chili recipes, such as this one, are a great way to transition to a more plant-based lifestyle, as they are familiar foods. All you are doing is essentially skipping the meat, and relying on lentils for their nutritious, savory goodness. This recipe is just packed with flavorful spices and seasonings that will make even carnivores forget there is no meat in it!

Smoky Lentil Chili

Yield: 8 servings

Smoky Lentil Chili

Smoky Lentil Chili

Ingredients

  • 1 pound small green lentils
  • 4 cups vegetable broth
  • 3 cups water
  • 1 14.5-ounce can diced tomatoes, with liquid
  • 1 6-ounce can tomato paste
  • 1 onion, diced
  • 1 green bell pepper, diced
  • 3 stalks celery, diced
  • 3 cloves garlic, minced
  • 1 teaspoon liquid smoke
  • 1 tablespoon chili powder
  • ½ teaspoon crushed red pepper
  • 1 teaspoon oregano
  • ½ teaspoon smoked paprika
  • 1 teaspoon dried parsley flakes
  • ½ teaspoon dried mustard
  • ½ teaspoon celery salt
  • Kosher salt, to taste
  • ½ cup chopped fresh cilantro
  • ½ cup chopped green onions

Instructions

    1. Place lentils, broth, water, tomatoes, tomato paste, onion, bell pepper, celery garlic, liquid smoke, chili powder, crushed red pepper, oregano, smoked paprika, parsley flakes, mustard, celery salt in a large pot. Stir well, cover and bring to boil. Reduce heat to simmer and cook for about one hour.
    2. When thick and tender, serve into bowls. Garnish each bowl with fresh cilantro and green onion.

Notes

InstantPot Directions: Place all ingredients (except cilantro and green onions) in the container of the InstantPot. Press “Bean/Chili” setting. Cook according to manufacturer’s directions. Serve immediately. Garnish with cilantro and green onions.

Slowcooker Directions: Place all ingredients (except cilantro and green onions) in the container of the Slowcooker. Cook on high for 4-6 hours or on low for 8-12 hours. Cook according to manufacturer’s directions. Serve immediately. Garnish with cilantro and green onions.

Nutrition Information:

Serving Size:

1 serving
Amount Per Serving: Calories: 262Total Fat: 2gSodium: 342mgCarbohydrates: 50gFiber: 12gSugar: 9gProtein: 16g
© Sharon Palmer, MSFS, RDN

 

 

 

Potato Chile Relleno

Potato Chile Relleno

by | Oct 26, 2016 | Recipes

Potato Chile Relleno

Potato Chile Relleno

Chiles are packed with nutritious potatoes for an exciting, lighter twist on this popular Mexican entrée.  Recipe courtesy of Potato Goodness .

INGREDIENTS

  • 8 POBLANO CHILES
  • VEGETABLE OIL, FOR BRUSHING
  • 12 OUNCES POTATOES, PEELED (ABOUT 3 SMALL TO MEDIUM-SIZE ONES)
  • 1 1⁄4 CUPS CRUMBLED FIRM GOAT CHEESE
  • 3⁄4 CUP GRATED CHEDDAR CHEESE
  • SALT & FRESHLY GROUND BLACK PEPPER
  • 1⁄4 CUP SOUR CREAM

For the Sauce

  • 1⁄4 CUP VEGETABLE OIL
  • 2 RED CHILIES, SEEDED AND CHOPPED
  • 2 GARLIC CLOVES, CRUSHED
  • 4 SCALLIONS, CHOPPED
  • 1 (14 OUNCE) CAN TOMATOES, CHOPPED
  • 4 CORN TORTILLAS, CHOPPED
  • 2 TABLESPOONS BROWN SUGAR
  • 1 TABLESPOON CHOPPED OREGANO

PREPARATION

Prep Time: 30min | Cook Time: 30min
  1. PREHEAT OVEN TO 400°F.  CUT SLIT IN END OF EACH CHILE TO ALLOW RELEASE OF STEAM DURING COOKING. BRUSH CHILES WITH OIL AND ROAST IN OVEN 5 TO 10 MINUTES, UNTIL SKINS ARE LIGHTLY CHARRED AND BLISTERED. PLACE IN PLASTIC BAG AND SEAL. LET THEM STEAM 5 MINUTES; USING SMALL KNIFE, CAREFULLY PEEL OFF SKIN. SLIT EACH CHILE OPEN FROM TOP TO BOTTOM AND REMOVE SEEDS.
  2. IN BOILING SALTED WATER COOK POTATOES UNTIL JUST TENDER, THEN DRAIN AND PLACE IN BOWL. CRUSH WITH FORK, MIX IN GOAT CHEESE, AND SEASON TO TASTE WITH SALT AND PEPPER. STUFF CHILES WITH THIS MIXTURE AND ARRANGE SINGLE LAYER IN BAKING DISH.
  3. FOR SAUCE, IN FRYING PAN HEAT OIL, THEN ADD RED CHILES, GARLIC, AND SCALLIONS AND COOK ABOUT 2 MINUTES, UNTIL SOFTENED. ADD TOMATOES, CORN TORTILLAS, BROWN SUGAR, AND OREGANO, AND COOK OVER GENTLE HEAT 10 MINUTES. POUR INTO BLENDER AND BLITZ TO ALMOST SMOOTH BUT SLIGHTLY TEXTURED SAUCE. POUR SAUCE OVER STUFFED CHILES AND BAKE 10 TO 15 MINUTES. SPRINKLE TOP WITH GRATED CHEDDAR CHEESE, POUR SOUR CREAM OVER THAT, AND SERVE.
 


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Black Bean Pumpkin Chili

Black Bean Pumpkin Chili

by | Oct 12, 2016 | Recipes

Black Bean Pumpkin Chili

Black Bean Pumpkin Chili

Low calorie and delicious! This lighter version of chili has lean ground turkey, black beans, and fresh vegetables, along with pumpkin for a unique and satisfying meal.; It’s sure to become a favorite slow cooker recipe at your dinner table.  Recipe courtesy of Red Gold Tomatoes.

Ingredients

2 tablespoons extra virgin olive oil
1 pound ground turkey, or 1½ cups cubed cooked turkey
1 medium onion, chopped
1 medium yellow bell pepper, chopped
3 garlic cloves, minced
2 (15 ounce) cans black beans, rinsed and drained
1 (14.5 ounce) can solid-pack pumpkin
1 (14.5 ounce) can diced tomatoes
1 (14.5 ounce) can petite diced tomatoes with lime juice & cilantro
3 cups chicken broth
2 teaspoons chili powder
1 1/2 teaspoons each cumin and oregano
Salt and black pepper to taste

Directions

  • IN A SKILLET, HEAT OIL OVER MEDIUM HEAT. ADD TURKEY, ONION, PEPPER AND GARLIC; COOK AND STIR UNTIL TENDER. DRAIN WELL.
  • TRANSFER TO SLOW COOKER. ADD REMAINING INGREDIENTS AND STIR TO COMBINE. COOK, COVERED ON LOW FOR 4 TO 5 HOURS.
  • OPTION: TOP WITH CUBED AVOCADO AND THINLY SLICED GREEN ONIONS

PREP: 20 minutes

COOK: 4 hours

SERVINGS: 10


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Fideo Penne with Chorizo and Kale

Fideo Penne with Chorizo and Kale

by | Sep 19, 2016 | Media Recipe

Fideo Penne with Chorizo and Kale

Fideo is a favorite pasta of Mexican cooking. The fine, thin pasta comes in coils, like angel hair pasta. It is typically sautéed in oil for a few minutes, then cooked directly in the sauce, rather than separately in water as is traditional with Italian pasta. However, spaghetti also works with the flavors of chorizo (the spicy Hispanic sausage), and the other sauce elements of this recipe. Finely chopped kale adds some greens without altering the tomato-chili flavors.  Recipe courtesy of Center for Ecoliteracy.

Serves 4

Ingredients:

  • 2 DRIED ANCHO PEPPERS
  • 1 CUP HOT WATER
  • 2 TABLESPOONS EXTRA-VIRGIN OLIVE OIL
  • ½ ONION, FINELY CHOPPED
  • 1 GARLIC CLOVE, FINELY CHOPPED
  • 1 CUP LOW-FAT CHICKEN BROTH
  • 1 CUP WHOLE TOMATOES, COARSELY CHOPPED, WITH THEIR JUICES
  • 1 CUP KALE, STEMMED AND FINELY CHOPPED
  • KOSHER OR COARSE SALT
  • FRESHLY GROUND PEPPER
  • 4 OUNCES FIDEO OR WHOLE WHEAT SPAGHETTI NOODLES
  • ½ POUND CHORIZO, COOKED AND CRUMBLED
  • 2 OUNCES QUESO FRESCO, CRUMBLES
  • ¼ CUP FRESH CILANTRO LEAVES

Instructions:

  1. PLACE THE ANCHO PEPPERS IN THE HOT WATER AND SOAK UNTIL SOFT, ABOUT 20 MINUTES.
  2. WHEN SOFT, REMOVE THE STEMS AND SEEDS AND CHOP INTO SMALL PIECES.
  3. SET ASIDE.
  4. DISCARD THE WATER.
  5. IN A MEDIUM, HEAVY-BOTTOMED SAUCEPAN, HEAT THE OIL OVER MEDIUM-HIGH HEAT.
  6. ADD THE ONION AND SAUTÉ UNTIL SOFT, ABOUT 1 MINUTE.
  7. STIR IN THE GARLIC AND COOK 1 MORE MINUTE.
  8. ADD THE BROTH, TOMATOES, RESERVED PEPPERS, AND KALE.
  9. COVER AND REDUCE THE HEAT TO LOW.
  10. SIMMER FOR 15 MINUTES.
  11. TASTE AND SEASON WITH SALT AND PEPPER.
  12. BREAK THE FIDEO COILS INTO 3 OR 4 PIECES AND ADD DIRECTLY TO THE SIMMERING SAUCE, STIRRING THEM IN.
  13. COVER AND COOK UNTIL THE FIDEO IS TENDER AND MOST OF THE SAUCE ABSORBED, ABOUT 10 MINUTES.
  14. STIR IN THE CHORIZO.
  15. IF USING SPAGHETTI NOODLES, COOK SEPARATELY IN BOILING SALTED WATER.
  16. SERVE GARNISHED WITH THE CHEESE AND CILANTRO.

 

Serves 3-4

SUGGESTION: To change the flavor profile to Mediterranean, use mild Italian sausage

instead of chorizo, a few red pepper flakes instead of the soaked ancho peppers, and

garnish with Parmesan cheese and parsley instead of queso fresco and cilantro.

NUTRITION INFORMATION PER SERVING: 504 calories, 32.5 g fat, 11g saturated fat, 0g trans

fat, 62 mg cholesterol, 1103 mg sodium, 759 mg potassium, 32.5 g carbohydrates, 3g fiber,

2g sugars, 23g protein (USDA)

© Copyright Center for Ecoliteracy. Reprinted with permission. All rights reserved.

For more information visit www.ecoliteracy.org.

Photography: Craig Lee, http://craigleephoto.com

 


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