Lentil, Quinoa & Black Bean Tostada

It was one of those days. I got home late from work, hungry and unprepared for dinner. On the way home, I was trying to think of all the options. Remembering I had about a cup of the left overs from the previous recipe….Quinoa and Black Bean Bowl, I decided to add a few food items and make a new dish. Before I new it, I was sitting down to a nice meal in less than 30 minutes. Another reason to love leftovers. Add just a pinch of creativity, and something new emerges. No leftovers, no worries. You can still enjoy the dish.

Lentil, Quinoa & Black Bean Tostada

Ingredients:

• 1 small onion, diced

• 1 small garlic clove, minced

• 1 TBSP chili powder

• 2 tsp cumin

• 1 tsp coriander

• 1/2 cup lentils (uncooked)

• 1 cup water

• 1 can black beans, drained and rinsed

• 1 cup left over quinoa and black bean leftovers (or whatever you have left)

• 8 corn tortillas

• toppings: diced tomatoes, shredded lettuce, diced onions, prepared salsa, cheese, sour cream or greek yogurt, cilantro

Directions:

1. In a medium skillet, add a small amount of water with onion and garlic. Sauté until onions are soft and fragrant. Add spices and continue cooking for 2 minutes.

2. Add lentils and water. Stir to combine. Cover and cook for 10-15 minutes.

3. Add black beans and left over quinoa mixture.

4. Continue cooking until lentils are soft.

5. Meanwhile, heat oven to 400 degrees. Place corn tortillas on a baking sheet. Bake at 400 degrees for 2-3 minutes, or until tostadas reach the desired crunchiness.

6. Add toppings and enjoy.

Quinoa and Black Bean Bowl

I needed something quick to make on a busy day. Knowing I had limited food in the refrigerator, I had this looming thought….I should have stopped at the grocery store before now. Then I remembered my pressure cooker/InstaPot. I began to formulate a plan in the back of my mind. I knew I had lentils, quinoa, chick peas, and black beans. Surely there was something I could create with those staples. A search on the internet, bombarded me with many recipes to choose from. In my normal style, I looked at two or three to compare and contrast, and came up with some version of my own. Within 30 minutes, dinner was done and my belly was satisfied. The best part of this recipe, is it didn’t require many fresh ingredients. So if it’s been a bit since the groceries have been replenished, this may be one of those recipes you can pull out in that emergency….just like I had to.

Quinoa and Black Bean Bowl

Ingredients:

• 1 TBSP avocado oil

• 1 small onion diced

• 1 garlic clove, minced

• 1 bell pepper, seeded and diced

• 2 tsp. chili powder

• 1 tsp. cumin

• 1 tsp. coriander

• 1/4 tsp. cayenne pepper (optional)

• 1 cup quinoa

• 1 can black beans, rinsed and drained

• 1 can organic diced tomatoes

• 1 1/4 cup water or vegetable broth

• garnishes: avocado, cilantro, cheese, tomatoes

Directions:

1. Set the pressure cooker on sauté mode. Add oil, onion, and garlic. Sauté until onion is fragrant. Add bell pepper and spices. Continue sautéing for 2 minutes.

2. Add quinoa, black beans, diced tomatoes, and water.

3. Cover pressure cooker and select rice/beans on low.

4. When pressure has been released, divide into individual bowls and serve with garnishes.

Serves: 4

Chickpea Patties

There’s something about chickpeas that keeps me coming back for more. Hummus, patties, or toppings for salads, chickpeas are quite versatile and taste good. Chickpeas, or garbanzo beans, are in the legume family. Like any real food, it has nutritive benefits to help a body stay healthy and strong. As a vegetarian, I often get asked about how I get my protein. As Americans, we are all consumed with protein needs, and many people consume way more protein (usually animal protein) than is needed. That extra protein stresses the kidneys and binds up the digestive track. Eating whole, natural foods, like garbanzo beans, is a great way to not only get protein, but the necessary fiber to promote health and wellbeing. Just one cup of garbanzo beans yields 12.5 grams of fiber and one-third of an adult’s protein needs. Anyway you stack it, these legumes are a great choice. Below is a recipe I wanted to share. It’s quick, easy and can be made during the work week. Consider doubling the batch and freezing the extras.

Chickpea Patties

Ingredients:

• 1 medium sized onion, finely chopped

• 3 garlic cloves, minced

• 1 tsp cumin

• 1 tsp coriander

• 1 tsp smoked paprika

• 1/2 tsp pink salt

• 1 15.5 can garbanzo beans, rinsed and drained

• 2 tsp avocado oil

Directions:

1. In a skillet, add 1/4 cup water along with onion and garlic. Sauté until onions are translucent and soft. Add spices, stirring to combine. Keep warm.

2. In a food processor, add 1 cup garbanzo beans. Pulse until chopped but not smooth. Remove and set aside in a medium mixing bowl.

3. Add remaining garbanzo beans along with onion mixture. Process until smooth.

4. Add blended mixture to bowl with chopped garbanzo beans and combine.

5. Add avocado oil in a skillet on medium heat.

6. Using your hands, pat out four patties and place in the skillet. Cook for 4-6 minutes turning over once, or until golden brown. Serve immediately.

**I like to place aioli on mine, but use any condiment you like.

Garlicky and Lemon Mahi Mahi

Fish isn’t a food I particularly enjoy, at least fish that is “fishy.” Mahi Mahi is a fish that is dense like a tuna, but meets my criteria of not “fishy.” The great thing about preparing fish is it cooks really fast and is totally doable on a work night. Just basic ingredients here but oh, what a delicious meal. The best part is there’s only one skillet that is used, so even clean up is a snap.

Garlicky and Lemon Mahi Mahi

Ingredients:

• 3 TBSP butter

• 4 mahi mahi fillets

• pink salt

• ground pepper

• 1 lb asparagus

• 3 cloves garlic, minced

• 1/4 tsp. crushed red pepper flakes

• 1 lemon, sliced

• zest and juice of 1 lemon

• parsley for garnish

Directions:

1.   In a large skillet over medium heat, melt 1 TBSP butter. Add mahi-mahi and season with salt and pepper. Cook until golden, 4 to 5 minutes per side. Transfer to a plate. 

2.   To skillet, add 1 TBSP butter. Add asparagus and cook until tender, 2 to 4 minutes. Season with salt and pepper and transfer to a plate.

3.   To skillet, add remaining 1 TBSP butter. Once melted, add garlic and red pepper flakes and cook until fragrant, 1 minute, then stir in lemon, zest, juice, and parsley. Remove from heat, then return mahi-mahi and asparagus to skillet and spoon over sauce. 

4.   Garnish with more parsley before serving.