Shrimp with Quinoa, Edamame and Ginger

Ingredients

2 cups cooked whole shrimp
1 cup quinoa
2 cups water
2 Tbsp vegetable oil
2 Tbsp water
2 cups broccoli florets
1 cup chopped red bell pepper (about 1 pepper)
1/2 tsp minced fresh garlic
1/2 tsp ground ginger (or 1 tsp grated fresh ginger)
1 cup cooked black beans
1 cup edamame beans, shelled and steamed
3 Tbsp soy sauce or gluten-free tamari

Method

  1. Bring the quinoa and the 2 cups of water to a boil in a medium saucepan. Cover, reduce to a simmer and cook for 10 minutes.
  2. Turn the heat off and leave the covered saucepan on the burner for another 6 minutes. Fluff with a fork and set aside.
  3. Heat a large wok or saucepan on medium heat. Add the oil, the 2 Tbsp of water and the broccoli. Cover and cook the mixture for 4 minutes.
  4. Add the red pepper, garlic and ginger, replace the cover and cook for an additional 3 minutes, until the broccoli and peppers are tender yet crisp.
  5. Add the shrimp, black beans, edamame and soy sauce. Stir in the quinoa and continue to heat until it is heated throughout. Serve immediately.

Makes 4 to 6 servings.

Source: Quinoa 360

Jewish-Italian Vegetarian Bean and Pasta Soup

Ingredients

1-1/2 cups dried navy or cannellini beans, soaked at least 8 hours
2 tbsp olive oil
1 onion, finely chopped
1 stalk celery, finely chopped
1 carrot, finely chopped
1 lb fresh tomatoes, peeled, seeded and chopped, or 2 (8-oz) cans plum tomatoes, drained and chopped
3-4 garlic cloves, peeled and crushed
2 vegetable bouillon cubes, crumbled
2 bay leaves
2 tsp dried rosemary, crumbled
1 tsp dried sage, crumbled
1 cup small pasta shapes, such as shells, bows, or wheels
3 tbsp chopped fresh parsley
3 tbsp shredded fresh basil leaves
salt and freshly ground black pepper

Method

  1. Drain soaked beans. In a large Dutch oven or saucepan, combine beans and 1 quart water. Over high heat, bring to a boil. Skim off any foam which comes to the surface, reduce heat and simmer until beans are tender, 1 to 1-1/2 hours. Add water occasionally so beans remain covered. Remove from heat.
  2. In another large saucepan, over medium heat, heat olive oil. Add chopped onion and cook until onion begins to soften, 4-5 minutes.
  3. Add chopped celery and chopped carrot and continue cooking 4-5 minutes longer.
  4. Add chopped tomatoes, garlic, bouillon cubes, bay leaves, rosemary, and sage and bring to a boil.
  5. Cook, uncovered, until vegetables are tender, about 5 minutes.
  6. Add cooked beans and 1 quart cooking liquid (make up liquid with water, if necessary).
  7. Bring soup to a boil. Add pasta and cook, uncovered, until pasta is tender, 8-10 minutes.
  8. Stir in chopped parsley and shredded basil. Season with salt and freshly ground black pepper. Garnish each portion with a fresh basil leaf.

Makes 6 servings.

Source: Healthy Vegetarian Cooking

Couscous with Spicy Beans and Vegetables

Ingredients

1 lb couscous
1 tsp salt
4 tbsp margarine
3 tbsp vegetable oil
1 large onion, finely chopped
2 garlic cloves, crushed
l tbsp tomato puree
1/2 tsp ground turmeric
1/2 tsp cayenne pepper
1/2 tsp ground coriander
1 tsp ground cumin
8 oz cauliflower florets
8 oz baby carrots, trimmed
1 red pepper, seeded and diced
6 tomatoes
8 oz courgettes, thickly sliced
14 oz can chickpeas, drained and rinsed
3 tbsp chopped fresh coriander
salt and freshly ground black pepper
fresh coriander sprigs, to garnish

Method

  1. Heat 2 tbsp of the oil in a large pan, add the onion and garlic and cook until soft.
  2. Stir in the tomato puree, turmeric, cayenne, ground coriander and cumin. Cook, stirring, for 2-3 minutes.
  3. Add the cauliflower, carrots and red pepper, with enough water to come half-way up the vegetables. Bring to the boil, then lower the heat, cover and simmer for 10 minutes.
  4. Plunge the tomatoes into boiling water for 30 seconds, then refresh in cold water. Peel away the skins and chop the flesh.
  5. Add the sliced courgettes, chickpeas and tomatoes to the other vegetables and cook for a further 10 minutes.
  6. Stir in the chopped fresh coriander and season with salt and pepper. Keep hot.
  7. To cook the couscous, bring 2 cups water to the boil in a large saucepan. Add the remaining oil and the salt. Remove from the heat and add the couscous, stirring. Allow to swell for 2 minutes. Add the margarine and heat through gently, stirring to separate the grains.
  8. Turn the couscous out onto a warm serving dish and spoon the vegetables on top, pouring over any liquid. Garnish with fresh coriander sprigs and serve hot.

Makes 6 servings.

Source: Essential Vegetarian

Traditional Moroccan-style Couscous with Lamb and Pumpkin

Ingredients

1/2 cup chick-peas, soaked overnight
1-1/2 lb lean lamb, cut into bite-size pieces
2 Spanish onions, sliced
pinch of saffron
1/4 tsp ground ginger
1/2 tsp ground turmeric
1 tsp freshly ground black pepper
1 lb carrots, cut into 2-1/2-inch pieces
1-1/2 lb pumpkin, peeled, seeded and cut into 1-inch cubes
3 oz raisins
2/3 cup couscous
salt
fresh parsley, to garnish

Method

  1. Drain the chick-peas and cook for 1 to 1-1/2 hours in boiling water, until tender. Place in cold water and remove the skins with your fingers. Discard the skins and drain.
  2. Place the lamb, onions, saffron, ginger, turmeric, pepper, salt and 5 cups water in a large saucepan. Slowly bring to a boil, then cover and simmer for about 1 hour, until the meat is tender.
  3. Stir the carrots, pumpkin and raisins into the meat mixture, cover and simmer for a further 30-35 minutes, until the vegetables and meat are completely tender.
  4. Prepare the couscous according to the instructions on the packet. Spoon on to a warmed serving plate, making a well in the centre.
  5. Spoon the stew and gravy into the centre of the couscous, arranging some carrots down the sides, or alternatively stir the stew into the couscous. Garnish with parsley and serve.

Makes 4 to 6 servings.

Source: The Best of Morocco

Power Bowl with Canadian Foods from Coast to Coast

Ingredients

6 cups winter vegetables cut into 1/2-inch chunks (squash, beets, parsnips, mushrooms)
2 tbsp canola oil
pinch of salt
2 cups green lentils, cooked (or rinsed and well-drained canned)
2 cups cooked barley
4 cans (each 125 g) sardines (preferably canned in water)

Maple Mustard Dressing

1/4 cup canola oil
2 tbsp maple syrup
2 tbsp apple cider vinegar
2 tbsp ground flax seed
1 tbsp Dijon mustard
1/2 tsp turmeric
1/4 tsp salt
1/4 tsp black pepper

Method

  1. Preheat oven to 200ºC (400ºF).
  2. Toss vegetables with canola oil and salt. Roast for 30 minutes until tender.
  3. In a small bowl, whisk dressing ingredients.
  4. To assemble bowls, divide vegetables, lentils, barley and sardines equally among four bowls. Drizzle with dressing.

Makes 4 servings.

Source: Winnipeg Free Press