Quick Vegetarian Bean and Cheese Enchiladas

Today we decided to spice things up and try making enchiladas at home, and they were a big hit. As always we tried to keep them quick, simple by using some pre-prepared ingredients.

Serves: 4
Ingredients:
1) Corn Tortillas
2) 1 can Refried Black beans ( i used Amys)
3) Grated Cheese
4) 1 bell pepper
4) I medium onion
5) Enchilada sauce - Green tomatillo sauce ( i used Rick Bayliss Fronterra sauce)and Marinara sauce
6) for the garnish - sour cream, avocado slices and orange quarters
7) 1 tbsp olive oil


Method:
1) Wrap the tortillas in a kitchen napkin and microwave for 2 minutes. Keep covered.
2) Slice the onion and bell pepper and saute in olive oil till nicely browned.
3) Now add the black beans and saute till the beans are warmed.
4) Preheat oven to 325
5) Assemble the enchiladas - use a baking tray or a lined cookie sheet. On each tortilla put a tablespoon of cheese and a tablespoon of beans or change proportions as per preference :). Then roll and place with the seam side on the bottom of the tray. Liberally pour the enchilada sauce over the tortillas. ( We used 2 trays  - and had the tomatillo sauce on one and marinara on the other. The marinara sauce was a last minute idea as i was suddenly not sure if my 5yo would like the other, so I decided to try a more familiar taste.)
6) Sprinkle some more cheese on top and place in the oven for 15 minutes,
7) Serve one red and one green enchilada, garnished with  avocado slices, orange quarters and a generous dollop or sour cream.

This was a great quick warm meal, and of course all of us 5yo included liked the tomatillo sauce a LOT!

Warm Chickpea and Coconut Salad

A simple hi protein, good fats recipe, useful on my no grain diet plan. Very popular as a snack, I find its quite filling and can be a meal in itself - plus is spicy, savoury and warm - so is a yummy dinner alternative.

Serves:2

Ingredients:

1) 1 cup of kala chana ( small dark chickpeas). If these are not available consider using- garbanzo, pinto, red, kidney, peas as per your preference
2) 1 tbspn of ghee
3)  1 tspn of cumin seeds
4) 1 whole red chilli 
5) 2 or 3 curry leaves ( i left these out in my prep this time, cos i didn't have any)
6) salt and peer as per your taste
7) 2 tbspn of coconut flakes (I use dry flakes but frozen or fresh grated coconut flesh is much better)

Method:
1) If using dry beans soak in double the water one day ahead of preparation
2) Strain and cook beans for 15 minutes in an open pan. ( for faster cooking use a pressure cooker)
3) In a pan heat 1 tbspn of ghee
4) Once the ghee is hot add cumin seeds and let them splutter.
5) Then add red chilli and curry leaves
5) Now add the boiled and strained kala chana/ beans and saute.
6) Add salt, pepper, and coconut flakes.
7) Stir and leave covered for 2 minutes.

Sundal is ready to eat. You can also freeze this and easily take along for a healthy office snack/ picnic lunch anytime.

10 minute Tofu Stir Fry

Another 10 minute recipe - this time featuring Tofu, Edamame and Peanut butter for protein. I love Asian food, but find it very challenging to find vegetarian options. So here is what I came up with - helps me stick to a low carb diet, with plenty of vegetables - and I hope its helps you too. Also since it mostly using ingredients from my fridge - tofu, frozen vegetables - its easy to do towards the end of the week when I am running out of fresh vegetables:)

Serves: 2

Ingredients 
1) half a packet of  frozen Asian stir fry veggies ( I use Safeway)
2) half a packet of extra firm tofu ( I use  O organics )
3) a third of a packet of frozen edamame beans (I use Safeway)
4)1 medium onion
5)1 medium bell pepper
6) 2 tbsp olive oil
7) 1 tbsp peanut butter
8) 1 tbsp soy sauce
9)  half a cup of crushed peanuts and half a tsp pepper flakes for garnish

Method
1) Cube up the tofu and brown on all sides in a hot pan with 1 tbsp of olive oil, and set aside on a paper towel to drain
2) Hat some olive oil in a wok
3) Add in finely sliced onion and bell pepper. Saute for 2 minutes till they start to brown
4) Now add in frozen vegetables and edamame
5) Add half a cup of water, cover and cook for 5 minutes
6) Add in soy sauce, peanut butter and browned tofu and stir in.
7) Garnish with crushed peanuts and pepper flakes. ( I like mine with sriracha!)

Eat immediately!
With tofu, edamame and peanut butter this is a high protein recipe, but all the vegetables also provide fiber and crunch that help keep munchies at bay.

Protein Packed Quinoa Khichadi

Protein Packed Quinoa Khichadi

Another  Quinoa recipe - this time based on a popular fasting recipe from India - Sabudana Khichadi.

Serves: 2

Ingredients:

1 cup cooked Quinoa ( I use Trader Joe's Organic tri color Quinoa, cooked per instructions on the packet)

1 quarter teaspoon cumin seeds

1 tbsp ghee

2 tbsp roasted peanuts, ground coarsely

salt to taste

1 quarter teaspoon sugar 

Juice of 1 lemon

1 teaspoons finely chopped coriander/ cilantro

1 teaspoon desiccated coconut

Method:

1) Heat ghee in a wok

2) Turn down heat, add cumin seeds and allow them to sizzle

3) Add cooked quinoa

4) Add the roasted peanut powder, salt and sugar

5)  Cover and cook for 2 mins 

6) Garnish with lemon juice,coriander/ cilantro and desiccated coconut and serve

10 minute Vegetarian Quinoa Pilaf

Vegetarian Quinoa Pilaf

I am trying to eat healthier and so am constantly looking up low carb, no grain,vegetarian recipes that are quick and healthy. Once in a while I come up with something of my own and thought I'd post them here, just in case its useful. This is also family friendly - both my husband and son took to it right away and now this is a regular part of our menu plan.

Serves: 2

Ingredients:

1 cup cooked Quinoa ( I use Trader Joe's Organic tri color Quinoa, cooked per instructions on the packet)

200 grams frozen vegetables ( Safeway farms mixed veg - green beans, peas, carrot & corn)

1 quarter teaspoon garam masala

1 quarter teaspoon cumin seeds

1 tbsp cooking oil

salt to taste

2 teaspoons fried onions

2 teaspoons finely chopped coriander/ cilantro

Method:

1) Heat oil in a pan

2) Turn down heat, add cumin seeds and allow the to sizzle

3) Add frozen vegetables, saute and cook till vegetables are cooked but still firm

4) Add the garam masala and salt and stir

5) Add the Quinoa and stir so that the vegetables and garam masala are evenly distributed

6) Garnish with fried onions and coriander/ cilantro and serve