protein 27 g, carbohydrate 28 g, sodium 270 mg
ENTRÉES
Q UINOA -B EAN -V EGETABLE C UTLETS WITH B EAN S PROUTS AND C ILANTRO C HUTNEY
Serves: 4
Prep time: 20 minutes
Cook time: 15 minutes
Level: Easy
Budget: $
The turmeric in these vegetarian cutlets is just one of the many magical ingredients that make this a remarkable, anti-inflammatory meal. These cutlets are a creative way to explore Indian cooking. Be sure to make the cilantro chutney to add extra zing.
CUTLETS:
¼ cup cooked quinoa
½ cup cooked kidney beans or ¼ (15-ounce) can, rinsed and drained
½ cup cooked yellow lentils
1 tablespoon grapeseed oil, plus ¼ cup for frying
1 teaspoon cumin seeds
½ teaspoon ground turmeric
1 small red onion, finely chopped
1-inch piece fresh ginger, peeled and grated
1 serrano pepper, seeded and finely chopped
sea salt and freshly ground black pepper
2 large kale leaves, stemmed and finely chopped
½ small head broccoli, finely chopped
1 medium red bell pepper, seeded and finely chopped
½ cup garbanzo bean flour
2 cups mung bean sprouts
CILANTRO CHUTNEY:
1 bunch (about 3 ounces) cilantro, stems removed
2 tablespoons roasted peanuts
1-inch piece fresh ginger, peeled and coarsely chopped
juice of ½ lime
MAKE THE CUTLETS:
1. Combine the quinoa, beans, and lentils in a medium bowl and set aside.
2. Heat 1 tablespoon of the oil in a large cast-iron pan over medium heat. When the oil is hot, toast the cumin and turmeric until the cumin begins to pop. Immediately add the onion, ginger, and serrano pepper and cook, stirring, until the onions begin to brown, 5–6 minutes. Season the mixture with a large pinch of salt and black pepper, and add the kale, broccoli, and bell pepper. Cook, stirring, until the vegetables soften slightly, 2–3 minutes. Turn off the heat.
3. Add the onion and kale mixture to the bowl with the quinoa and beans, and mash them together using a large fork. Once the mixture is smooth, check it for seasoning and add additional salt or black pepper if desired.
4. Put the garbanzo bean flour on a small plate. Form the bean mixture into 4 equal patties and dredge them in flour on both sides.
5. Heat the cast-iron pan again over medium heat and add the remaining ¼ cup oil. Shallow-fry the cutlets until brown and crisp, 3–4 minutes per side. Let the cutlets rest while you make the chutney.
MAKE THE CHUTNEY:
Combine all of the chutney ingredients in a food processor and pulse until smooth but thick.
ASSEMBLE THE CUTLETS:
Place a large handful of bean sprouts on each plate, lay a cutlet on top of the sprouts, and top each portion with cilantro chutney. Serve immediately. Uncooked cutlets and leftover chutney can be stored in the refrigerator for up to 4 days.
Nutritional analysis per serving (1 cutlet): calories 175, fat 8 g, saturated fat 1 g, cholesterol 0 mg, fiber 7 g, protein 6 g, carbohydrate 21 g, sodium 604 mg
C HINESE F RIED Q UINOA
Serves: 4
Prep time: 15 minutes
Cook time: 25 minutes
Level: Easy
Budget: $
This is a simple stir-fry to prepare anytime you want something fragrant and delicious to permeate the walls of your home. The broccoli contributes cancer-fighting glucosinolates and the chili flakes give your metabolism a boost.
SAUCE:
1 tablespoon reduced-sodium, gluten-free tamari
2 teaspoons toasted sesame oil
juice of 1 lime
sea salt and freshly ground black pepper to taste
red pepper flakes to taste
STIR-FRY:
1 tablespoon peanut oil
1 medium white onion, chopped
2 garlic cloves, minced
1-inch piece fresh ginger, peeled and finely grated
½ small head broccoli, cut into small florets
1 large carrot, peeled and cut into matchsticks
2 celery ribs, thinly sliced
1 large red bell pepper, seeded and thinly sliced
1 cup fresh or frozen peas
2 cups cooked quinoa
MAKE THE SAUCE:
In a small bowl whisk together all of the sauce ingredients. Set aside.
MAKE THE STIR-FRY:
1. Heat the oil in a large wok over medium-high heat. Add the onion, garlic, and ginger to the hot oil
ENTRÉES
Q UINOA -B EAN -V EGETABLE C UTLETS WITH B EAN S PROUTS AND C ILANTRO C HUTNEY
Serves: 4
Prep time: 20 minutes
Cook time: 15 minutes
Level: Easy
Budget: $
The turmeric in these vegetarian cutlets is just one of the many magical ingredients that make this a remarkable, anti-inflammatory meal. These cutlets are a creative way to explore Indian cooking. Be sure to make the cilantro chutney to add extra zing.
CUTLETS:
¼ cup cooked quinoa
½ cup cooked kidney beans or ¼ (15-ounce) can, rinsed and drained
½ cup cooked yellow lentils
1 tablespoon grapeseed oil, plus ¼ cup for frying
1 teaspoon cumin seeds
½ teaspoon ground turmeric
1 small red onion, finely chopped
1-inch piece fresh ginger, peeled and grated
1 serrano pepper, seeded and finely chopped
sea salt and freshly ground black pepper
2 large kale leaves, stemmed and finely chopped
½ small head broccoli, finely chopped
1 medium red bell pepper, seeded and finely chopped
½ cup garbanzo bean flour
2 cups mung bean sprouts
CILANTRO CHUTNEY:
1 bunch (about 3 ounces) cilantro, stems removed
2 tablespoons roasted peanuts
1-inch piece fresh ginger, peeled and coarsely chopped
juice of ½ lime
MAKE THE CUTLETS:
1. Combine the quinoa, beans, and lentils in a medium bowl and set aside.
2. Heat 1 tablespoon of the oil in a large cast-iron pan over medium heat. When the oil is hot, toast the cumin and turmeric until the cumin begins to pop. Immediately add the onion, ginger, and serrano pepper and cook, stirring, until the onions begin to brown, 5–6 minutes. Season the mixture with a large pinch of salt and black pepper, and add the kale, broccoli, and bell pepper. Cook, stirring, until the vegetables soften slightly, 2–3 minutes. Turn off the heat.
3. Add the onion and kale mixture to the bowl with the quinoa and beans, and mash them together using a large fork. Once the mixture is smooth, check it for seasoning and add additional salt or black pepper if desired.
4. Put the garbanzo bean flour on a small plate. Form the bean mixture into 4 equal patties and dredge them in flour on both sides.
5. Heat the cast-iron pan again over medium heat and add the remaining ¼ cup oil. Shallow-fry the cutlets until brown and crisp, 3–4 minutes per side. Let the cutlets rest while you make the chutney.
MAKE THE CHUTNEY:
Combine all of the chutney ingredients in a food processor and pulse until smooth but thick.
ASSEMBLE THE CUTLETS:
Place a large handful of bean sprouts on each plate, lay a cutlet on top of the sprouts, and top each portion with cilantro chutney. Serve immediately. Uncooked cutlets and leftover chutney can be stored in the refrigerator for up to 4 days.
Nutritional analysis per serving (1 cutlet): calories 175, fat 8 g, saturated fat 1 g, cholesterol 0 mg, fiber 7 g, protein 6 g, carbohydrate 21 g, sodium 604 mg
C HINESE F RIED Q UINOA
Serves: 4
Prep time: 15 minutes
Cook time: 25 minutes
Level: Easy
Budget: $
This is a simple stir-fry to prepare anytime you want something fragrant and delicious to permeate the walls of your home. The broccoli contributes cancer-fighting glucosinolates and the chili flakes give your metabolism a boost.
SAUCE:
1 tablespoon reduced-sodium, gluten-free tamari
2 teaspoons toasted sesame oil
juice of 1 lime
sea salt and freshly ground black pepper to taste
red pepper flakes to taste
STIR-FRY:
1 tablespoon peanut oil
1 medium white onion, chopped
2 garlic cloves, minced
1-inch piece fresh ginger, peeled and finely grated
½ small head broccoli, cut into small florets
1 large carrot, peeled and cut into matchsticks
2 celery ribs, thinly sliced
1 large red bell pepper, seeded and thinly sliced
1 cup fresh or frozen peas
2 cups cooked quinoa
MAKE THE SAUCE:
In a small bowl whisk together all of the sauce ingredients. Set aside.
MAKE THE STIR-FRY:
1. Heat the oil in a large wok over medium-high heat. Add the onion, garlic, and ginger to the hot oil
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