One vegan omelet is enough to satisfy one or two people. Enjoy for breakfast, brunch, or lunch.
10 stalks of asparagus cut into 1 inch stalks (approx. 1 ¼ cup)
½ cup halved red grapes
½ cup chickpea flour
2 Tbsp nutritional yeast
½ tsp baking powder
¼ tsp nutmeg
¼ tsp dill
½ tsp thyme
1/8 tsp salt
1/8 tsp pepper
½ cup coconut water
1 tsp balsamic vinegar
Steam asparagus in a steamer for 8 minutes. Add halved red grapes and steam for an additional 4 minutes. Toss steamed asparagus and red grapes in balsamic vinegar.
Spray a 10-inch frying pan with pan spray. Heat over medium heat. Mix together chickpea flour, baking powder, nutmeg, dill, and thyme in a bowl until well blended. Using a whisk, slowly whisk in the coconut water until a smooth batter forms. Add batter to the frying pan and spread evenly across pan. Cook for 6-8 minutes until the batter is cooked through and able to be removed with a spatula. Add asparagus and red grapes on top of chickpea omelet. Fold in half and remove from pan.
Need a quick dish to celebrate the entrance of 2017? Instead of rushing out to see what is available in the stores, try making the following quick and tasty bean dip recipes. These recipes were submitted jointly by Debbie Petitpain, MS, RD, LD, and Nina Crowley, MS, RD, LD to a recent VN DPG recipe contest.
Beans can make up a good part of a vegetarian’s diet yet now that it’s summer, we often forget about them. Typically we allocate beans as the protein in soups, chili and creamy, hardy dips, and lose sight of how delicious they are chilled in hot weather dishes.
Take into account the fiber-filled bean salad. Beans offer protein (repair damaged tissue, transport nutrients through your blood stream, and build strong muscles), market-fresh vegetables add vitamins and antioxidants (that improve immune function and assist in high quality absorption of beneficial nutrients), and a delicious olive oil dressing for much needed dietary fat (to carry the fat-soluble vitamins A, D, E, and K to muscle cells and for insulation).
And, summertime bean salads are fast and easy. You’ll have a filling and flavorful meal the whole family will enjoy in no time!
Summertime Bean Salad
This fresh summer salad is filling yet leaves you light on your feet. Add more or reduce ingredients according to personal choice. If a hardier meal is desired, add in a cup of cooked farro.
Arugula, mesclun or spring mix greens of choice
1 – 1 ½ cups frozen corn, thawed (or equivalent of 2 fresh cobs of corn)
1 can pinto or black beans, rinsed and drained
½ small purple onion, finely diced
½ medium red bell pepper, diced
1 5-inch piece English cucumber, diced
½ fresh mango, diced
Grape tomatoes, cut in half, as garnish
Chili Lime Vinaigrette
2 tablespoons fresh lime juice
1 tablespoon fresh lemon juice
1/2 teaspoon cumin
1/2 teaspoon chili powder
1/2 teaspoon salt
1/3 cup olive oil
Place a handful or two of arugula on 4 medium-sized salad plates or bowls.
Mix together the remaining salad ingredients from corn to mango in a medium-sized bowl.
Whisk vinaigrette ingredients together in a small bowl or pulse in a small blender or food processor until well combined.
Stir vinaigrette into the bean salad mixture and place a few spoonfuls on top of the arugula.
Top salad with grape tomatoes and additional cilantro if desired.
Nutritional analysis (per serving using pinto beans): 297 calories, 33 g carbs, 7.4 g protein, 18 g fat
Exchanges: 2 starches/grains, 1 oz protein, 3 fat servings
This Valentine’s Day treat the ones you love with a little Mexican style parfait. This dish includes three layers – a savory bean and mushroom layer, a smoky red pepper and corn layer, and a refreshing tomatillo-avocado salsa. Not into the parfait look? This dish can also be “wrapped” with love in a tortilla.
Savory Layer (makes approximately 3 1/3 cup)
1 ½ cup, chopped, mini portabella mushrooms (4 oz)
1 – 15 oz. can no salt added black beans
2 cups cooked, brown rice
1 Tablespoon chili powder
Smoky Layer (makes approximately 1 1/3 cup)
1 red pepper, roasted and chopped
¾ cup frozen corn kernels
1 cup chopped red onion
¼ cup water
1 teaspoon liquid smoke
Refreshing Layer (makes approximately 1 ½ cups)
1 cup chopped tomatillos
1/3 cup chopped cilantro
1 avocado, chopped
Juice of 1 Lime
Salt and Pepper to taste
For savory layer combine chopped mushrooms, black beans, and cooked rice in medium size saucepan and cook over medium heat until mushrooms are soft, approximately 10 minutes. Add chili powder.
For smoky layer cook onion in a frying pan over medium-low heat for five minutes. Add corn, red peppers, and water. Cook for an additional five minutes until water has evaporated. Add liquid smoke.
For refreshing layer gently toss tomatillos, cilantro, avocado, lime juice, salt and pepper to mix in a medium bowl.
To assemble, layer approximately ¾ cup savory beans and mushrooms, 1/3 cup smoky red pepper and corn, and a heaping 1/3 cup refreshing salsa in a 1 cup glass.