More Sweet Potato and Quinoa Burgers from The Lean Green Bean

I found this recipe for Sweet Potato Quinoa Black Bean Burgers with Cranberries on a blog I like to read called The Lean Green Bean. I have used lots of Lindsay's recipes over the past several months and have never been disappointed.  You may recall her Tuna Quinoa Cakes.

This one is marvelous!  It is a combination of some of my very favorite gluten-free ingredients and is basically a very tasty veggie burger... but with a real flavor twist in the cranberries.

We actually first tried these burgers some time ago.

I had The Captain mix up the ingredients and form the burgers...

And then we baked them for 20 minutes before turning them over...

 and popping them back into the oven to cook for 10 minutes more.  They get crsipy on the edges and I love that crunch!

We decided that one each would make a great dinner... I had mine on a bed of mixed Spring greens and sliced cherry tomatoes, topped with feta cheese....

and The Captain chose to have his real burger style on a whole wheat roll with mustard and processed cheese.

I enjoyed another one, cold from the fridge, for lunch the next day, also on a green salad and it was just as good.

Check out the recipe and instructions at The Lean Green Bean, and please be sure to tell Linday I sent you!  I bet you already have the ingredients on hand, just as I did, and can make these right away for yourself and your family, too.

Here is the Nutritional Information for the burgers:

Per serving of one burger.

Weight Watchers P+ = 4.

Calories 176; Protein 8g; Carbohydrate 32g; Fat 2g; Fibre 7g.

Have you made veggie burgers? 

Do you have a link to a favorite veggie burger recipe you would like to share?





Roasted Red Pepper Hummus

I spotted some beautiful red bell peppers on sale at my favorite local produce market on Saturday morning so picked up a few... I knew I would need some in the pasta sauce I was making later that day, and also picked up a couple more to roast in the oven.

I love to have some roasted red peppers on hand,  to sliver into salads, or veggieful omelets.  And I also decided to make up a batch of Roasted Red Pepper Hummus.  I love homemade hummus and adding some roasted red peppers makes it even more special.

I cooked the peppers under the broiler of my oven the way I normally do, and then made sure to leave them cool for about 20 minutes so they would be comfortable to handle.  The last time I did them I wasn't patient enough to leave them long enough to cool properly and burned my fingers when I skinned them.

I am so thrilled that I have a food processor now!  When The Captain saw me opening the can of chick peas, he thought he would be mashing them like he always used to do when we lived on the boat, because I had no storage room for a food processor on board.

I like lots of garlic in my hummus and if you don't, you may want to put in only a clove or two instead of the 4 that I used!



Roasted Red Pepper Hummus
Makes 2 cups

• 1 can chick peas, drained and rinsed
• 1-1/2 red peppers, roasted and skinned
• 4 cloves garlic, peeled and smashed
• 1/4 cup low fat plain yogurt
• Dash of salt
• Few red pepper flakes

1. Place everything into the food processor and puree till fairly smooth.
2. Allow to cool in refrigerator for at least an hour to let flavors meld.

The whole recipe works out to:
Calories 475; Protein 25g; Carbohydrates 80g; Fat 6g; Fibre 16g.

Per 1/2 cup serving.
Weight Watchers P+ =  3.
Calories 119; Protein 6g; Carbohydrates 20g; Fat 2g; Fibre 4g.

Whiz up everything in the food processor and then place in the fridge.

 

 

Prepare your veggie platter while the hummus is chilling.

 

 

I like to portion it out into indivdual containers and put on a plate with some crackers and wedges of Laughing Cow Cheese.

 

 

And on Sunday, I had it on top of a pile of greens, instead of a dressing.

 

Have you ever roasted red peppers?  Any ideas you especially like for using them?

 

 



Printable Recipe

Butternut Squash and Quinoa Chili

A few weeks ago I saw a headline on the front of a women's magazine that read Butternut Squash and Quinoa Chili and I quickly turned to the page to read the recipe.

I was kind of disappointed but thought the idea was a good one, overall. I had never thought to put either butternut squash or quinoa in a chili before so I went to work and created my own.  We have eaten it as I made it, and a few days after I first made this, I mixed some leftover cooked chicken breast into a serving and heated it up and it was delicious!

It freezes nicely... and as with most chilis, the peppery flavor gets stronger as it sits.  I didn't overdo the chili pepper as The Captain doesn't like it too spicy, so add the larger amount, or even more, if you like it hot!





Butternut Squash and Quinoa Chili
Makes 6 servings, 1-1/2 cups each.

• 1 Tbs olive oil
• Butternut squash, peeled, seeded and cut into cubes, about 14 ounces in weight
• 1 medium onion, peeled and diced
• 4 cloves garlic, peeled, smashed and minced
• 1 green pepper, seeded and cut into chunks
• 1/2 cup raw quinoa
• 1 can red kidney beans, rinsed and drained, about 2 cups
• 1-1/2 cans diced tomatoes, about 42 fluid ounces
• salt and pepper to tasted
• 1-1/2 to 2 Tbs chili pepper
• few red pepper flakes, optional

1. Heat the oil in a large saucepan over MEDIUM heat.
2. Saute the onion and garlic until they are translucent, about 10 minutes.
3. Add the butternut squash and green pepper, and saute another 5 minutes.
4. Add the quinoa, beans, tomatoes and seasonings and bring to a light boil.
5. Cover with a lid, and reduce heat. Simmer for 30 minute.
6. Serve hot.

Per serving.
Weight Watchers P+ = 6.
Calories 245; Protein 9g; Carbohydrate 45g; Fat 4g; Fibre 10g.

Steaming on the stovetop, before covering and allowing to simmer for 30 minutes.

 

Freezing leftovers in single servings.

 

Delicious and nutritious!

 

With some cooked chicken breast chunks mixed in.



Printable Recipe

White Bean and Kale Veggie Sauce

My simple pasta sauce, which is really more of a stew, took on a life of its own!

I started out wanting just to chop some veggies and then stir in some canned tomatoes, to make a quick and simple pasta sauce for our dinner.  It turned out to be so much more and so much better!

When I got out my large skillet and began cleaning and chopping vegetables, I decided to make enough sauce to have a few portions to freeze for future meals. It's always good to have something on hand to thaw for quick dinners or lunches, don't you think?

Then, when I decided to add some torn pieces of kale to the mix, I recalled a really nice kale and white bean soup that one of my Weight Watchers buddies told me about a few months back.  So I got out a can of white kidney beans, rinsed them,  and added them to my sauce pot.  By the time it was all cooked and ready to eat, I realized it was as thick as a stew.... and it was delicious.

I served it over pasta for The Captain, and cooked spaghetti squash for me, but I can easily envision it over cooked quinoa, or rice or even by itself with some cooked chicken or beef strips added to i,or on top of scrambled eggs or omelets.  It would probably even be good cold with cooked and cooled quinoa.

 



Kale and White Bean Veggie Sauce
Makes 13 half-cup servings

• 5 cloves garlic, peedled, smashed and minced
• 1/4 cup chopped white onion
• 1 medium green pepper, cut into small pieces
• 1 medium red pepper, cut into small pieces
• 2 mushrooms, sliced
• 3/4 cup diced zucchini
• 3/4 cup torn kale leaves
• 1 - 15 oz. can of white kidney beans, rinsed and drained
• 1 - 28 ounce can diced tomatoes
• 1-1/2 Tbs Italian herbs
• salt and pepper to taste

1. Coat a large skillet with non-stick spray and place over MEDIUM-HIGH heat.
2. Add garlic, onions, peppers and cook still translucent, about 5 minutes.
3. Add the mushrooms, zucchini and cook another 8 or 10 minutes till all veggies are cooked through.  You may need to turn heat to MEDIUM during this time so veggies do not burn. Add a bit of water to pan if things are sticking.
4. Add the kale leaves and beans, and cook a few minutes more till the kale leaves are limp.
5. Stir in the tomatoes and the Italian herbs,  Bring to a light boil then turn down to simmer and cover.  Meanwhile cook the pasta and the spaghetti squash - this will take about 10 minutes.
6. Plate the pasta and the spaghetti squash and then top with 2 or 3 ladles of the sauce.  If you like, garnish with a tablespoon of shredded parmesan cheese.

Per 1 cup serving, sauce only.
Weight Watchers P+ - 3.  *
Calories 122;  Protein 7g;  Carbohydrate 23g;  Fat 0g; Fibre 6g.

*The amount of beans in a 1 cup serving of this sauce works out to Calories 68, Protein 5g; Carbohydrate 11g; Fat 0g; Fibre 3g and is equal to only 1 P+ value in the N,.I. calculation.  It is up to you as to how you want to count this in your program.

This is such a filling and delicious sauce! 

Cooking the vegetables.

 

 

Adding the beans and tomatoes.

 

Served over spaghettini and topped with freshly grated parmesan.

 

And over spaghettti squash.  Enjoy!

 

 

Printable Recipe

Sizzling Turkey Chili Con Carne

Is the weather too hot for chili?

No matter!  I wanted to make some anyway. I like to have a few meals in the freezer so I can come home and put together something quickly after a day on the boat, or running errands.  And chili can be used in so many different ways.

I made this batch with a lovely extra lean ground turkey and it turned out really nicely.  We had some for dinner tonight on top of a mound of brown rice, and some steamed green beans.  Sometimes we like it as a topping on a baked potato.  Of course it is great on its own too, or on pasta, or even with quinoa.  It is a very thick chili, which is the way we like it.

I think chili tastes better after leaving the flavors to meld for at least a day... and because The Captain doesn't like it too spicy hot, I only added 1 Tbs of chili powder to the mixture.  When we eat it, I add a bit of hot sauce to my own serving.



Turkey Chili Con Carne
Makes 15 cups

• 1 tsp canola-olive oil blend
• 1 lb. extra lean ground turkey
• 2 cloves garlic, peeled, smashed and minced
• 1/2 medium white onion, thinly sliced
• 3 medium carrots, diced
• 1 medium green pepper, cut into chunks
• 1 can mushrooms, drained
• 2 15-oz. cans (540 ml each) dark red kidney beans, rinsed and drained
• 1 28-oz. can (796 ml) diced tomatoes
• 1 28-oz. can (796 ml) crushed tomatoes
• dash of red pepper flakes
• 1 tsp salt
• 1/2 tsp black pepper
• 1 - 2 Tbs chili powder, to taste

1. Place oil in a large saucepan over MEDIUM heat.
2. Add the turkey and cook, stirring occasionally, until browned.
3. Add the garlic, onion and carrots and cook about 10 minutes till soft.
4. Add the mushrooms, beans, canned tomatoes and seasonings and stir well.
5. Turn up heat till mixture comes to a soft boil and then lower heat and allow to simmer for about an hour and a half.
6. Cool and then refrigerate/freeze in batches.

Per serving of 1 cup.
Weight Watchers P+ = 3.
Calories 140; Protein 12g; Carbohydrate 17g; Fat 3g; Fibre 5g.



Printable Recipe

Are you a chili fan?

What is your favorite way to eat chili?

Italian Pasta with Beans

We don't normally have penne because it takes a little longer to cook than other similar shapes such as rotini or fusili.  When we are on the boat this is important because we don't like to create a lot of steam during the cooler months, and we have limited fuel resources.

But during the winter when we are land-based, penne is a special treat.  I put this dish together with a few simple ingredients to really focus on the pasta.  It is a large serving and quite filling.

I used a whole tablespoon of olive oil because I wanted dinner to keep us satisfied throughout the evening... if you prefer, just use a teaspoon, and deduct 1 from the Points Plus count per serving.

Italian Pasta with Beans

Makes 2 servings

• 1 Tbs EVOO
• 2 cloves garlic, smashed and minced
• 2 cups cannded diced tomatoes
• 1/2 cup fresh parsley, chopped
• 1 tsp dried basil
• 1 tsp dried oregano
• salt and pepper to taste
• 1 cup white kidney beans
•  4 ounces dry weight penne pasta
•  1 Tbs light parmesan cheese

1. Cook pasta according to package directions.
2. Saute garlic in olive oil in a large skilket over MEDIUM-LOW heat.
3. Add tomatoes, parsley, basil and oregano. Increase heat a bit and simmer for 15 minutes.
4. Add beans and simmer for 5 minutes longer till beans are heated through
5. Add pasta to skillet and stir to combine.
6. Season with salt and pepper. 
7. Divide mixture between 2 serving plates.
8. Sprinkle each serving of pasta with with parmesan cheese.

Per serving.
Weight Watchers P+ = 12.
Calories ; Protein 21g; Carbohydrate 81g; Fat 10g; Fibre 15g.

Olive oil cannot take very high heat and neither can garlic.  Don't let it brown.

Wash and chop the parsley, discarding any woody stems.

Add the tomatoes, parsley, and herbs to the skillet and simmer for about 15 minutes to reduce the tomato juice.

After the beans are heated, add the cooked pasta and combine well.   Make sure it is hot before removing to serving plates.

A sprinkling of parmesan cheese is a nice garnish.

Printable Recipe

Savoury Beans and Apple

This tasty and nutritious dish comes from The G.I. Diet Cookbook.  I highly recommend the book and I found it in my local library.  It has lots of healthy, simple recipes in it.

The recipe as printed makes enough for supper for 4 people so I halved the ingredients.... you can easily double or triple them if you like.  The author gives you the option of using vegetable or chicken stock.  Of course I am using the vegetable stock that I made recently and posted last week.  And using vegetable stock makes it a vegan recipe as well, if that is important to you.

It is a large serving but I added some brown rice to the plate, to give some added texture. Here is how I put it together.

Savoury Beans and Apple

Makes 2 servings

• 1/2 Tbs EVOO
• 1/2 onion, chopped (about 1/2 cup)
• 1 large apple, peeled, cored and grated
• 1 carrot, grated
• 1 stalk celery, chopped
• 1 garlic clove, minced
• 1/2 cup vegetable stock
• 2 Tbs tomato paste
• 1 Tbs  red wine vinegar
• 2 cups cooked kidney beans
• 1 tsp each dried thyme and oregano
• 1 tsp dried mustard
• 1/2 tsp ground cumin
• dashes of salt and pepper 

1. In a large, non-stick frying pan, heat oil over MEDIUM-HIGH heat. 
2. Cook onion, apples, carrots, celery and garlic for 10 minutes or until softened.
3.  In bowl, whisk together stock, tomato paste and vinegar; add to vegetable mixture in frying pan.   
4. Stir in beans, thyme, oregano, mustard, cumin, salt and pepper.  Bring to boil. 
5. Then reduce to simmer, cover and cook for 45 minutes. 
6. Serve with a dollop of sour cream or yogurt, if desired.

Per serving, without garnish or rice.

Weight Watchers P+ = 8.

Calories 321; Protein 17g; Carbohydrate 56g; Fat 5g; Fibre 15g.

Cook the apples and veggies until soft.

Add the rest of the ingredients and then cover to cook.

Served with some brown rice and a bit of yogurt.

Printable Recipe

Kidney Bean, Barley and Sweet Potato Stew

This is a delicious and healthy way to fill your tummy on a wintry evening.  Lots of vitamins and antioxidants, fibre and protein, all with very little fat.  I found this recipe in a book called Hunger Free Forever and I haven't changed any of the ingredients.  But, I did suggest more precise amounts for the onion and sweet potato, and used those numbers in my nutritional information calculations.

This is a great way to use some of the homemade vegetable broth that I posted on Friday.

Kidney Bean, Barley, and Sweet Potato Stew

Makes 2 servings

• 1 cup vegetable broth
• 2 Tbs pearl barley
• 1 cup canned kidney beans, rinsed and drained
• 1/4 large onion, diced (about 1/2 cup *)
• 1 small sweet potato, peeled and diced (about 1-3/4 cups *)
• 1 small stalk celery, diced
• 1/8 tsp pepper
• 1/4 tsp salt
• 1/8 tsp dried thyme, crushed
• 1/4 tsp dried sage

1. In a medium saucepan, bring the broth to a boil.  Stir in the barley, reduce the heat, and cover.  Simmer for 30 minutes, stirring occasionally. 
2. Add the beans, onion, sweet potato, celery, pepper, salt, thyme and sage, and simmer, covered, for 20 minutes or until the vegetables are tender. 
3. Stir occasionally and ad broth if the stew dries out.
4. Divide between 2 serving bowls. 

Per serving.
Weight Watchers P+ = 7.
Calories 282; Protein 11g;  Carbohydrate 58g; Fat 1g; Fibe 12g.
Note:
The * amounts are my own suggestions about the ingredient.

Preparing the ingredients before you start cooking makes it all go very smoothly.

Boil the broth and add the barley to it.  Cover and simmer for 30 minutes.

Add the other ingredients and seasonings to the saucepan.

Mix together, cover and cook another 20 minutes.  I added about 3 Tbs of water during this time so check occasionally to make sure the mixture is not getting dried out or it will burn.  It should be wet but not 'soupy'.

Ladle into 2 bowls.

And enjoy!  It doesn't look like a lot of volume but it is very filling.

Printable Recipe

Garlicky White Bean Dip

This dip is so tasty you might be tempted to just sit and eat it by the spoonful!  But add some veggies or crackers (Wasa are my faves) and you could have a full meal... or at least a lovely, healthy snack plate to serve to family and friends.

It keeps well in the fridge for a couple of days so don't be afraid to make it up ahead of time... it does get more garlicky too. 

Garlicky White Bean Dip
Makes 8 servings, 2 Tbs each

• 1 15-ounce can white kidney beans, drained and rinsed
• 3 cloves garlic, minced
• 1 Tbs olive oil
• 1/4 tsp ground cumin
• 1/2 tsp salt
• 1/4 tsp pepper

1. Mash beans till smooth, or puree in food processor. 
2. Add the other ingrdients and combine well.
3. Place in refrigerator, covered, until read to serve.  The longer you leave it, the more garlicky it becomes!

Per serving.
Weight Watchers P+ = 1.
Calories 36; Protein 2g; Carbohydrate 5g; Fat 1g; Fibre 1g.

These beans were mashed by hand.

Make sure to smash and finely mince the garlic cloves, to release all the flavor.

Printable Recipe

Quick Beans 'n Bacon over Pasta

This dish was born of the need to get something on the table for dinner, in a hurry!

We had a busy afternoon and by the time I got around to thinking about making something to eat, it was already well past our normal meal time and we were hungry.

I put water on to boil, measured out 4 ounces of spaghetti noodles and started rummaging through the refrigerator for something to put together together to call a sauce.

Here is what I came up with... it was delicious, ready in 15 minutes, and The Captain said he would like to have it again.  It is quite garlicky so if that deters you, either leave it out or use less.  I bet it would be great over brown rice or farro too.

Beans 'n Bacon Over Pasta
Makes 2 servings

• 2 cloves garlic, minced
• 1/4 cup white onion, chopped coarsely
• 1 cup canned dark red kidney beans
• 2 Tbs pre-cooked real bacon bits
• 1/2 cup canned diced tomatoes
• dash of spaghetti seasoning
• 1 Tbs lite parmesan shreds

1. Cook pasta of your choice according to the directions on the package.  I normally allow 2 ounces dry pasta per serving.
2. In the meantime, in a microwave casserole dish, combine the garlic, onion, beans, bacon bits,tomatoes, and seasoning.
3. Cover the dish and place in the microwave oven on HIGH for 3 minutes.
4. Remove the lid, stir the contents and cook for another 3 minutes.
5. Divide the cooked and drained pasta between 2 dinner plates and spoon half of the sauce on top of each serving of pasta. 
6. Sprinkle with parmesan shreds.

Per serving, not including pasta.
Weight Watchers P+ = 4.
Calories 177, Protein 14g; Carbohydrate 23g; Fat 3g, Fibre 6g.

Note:
If you do not have spaghetti seasoning, substitute dashes of dried basil and oregano.

Everything in the mike dish, ready to cook.

15 minutes later, plated and ready to eat.

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