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Posts Tagged ‘beans’

This week in No Food Left Behind, I made a dent in my stash of dried lentils, used up some nuts and finished up the breadcrumbs I had in my freezer with this tasty recipe. They’re like falafels, but without that messy deep frying. They’re crispy and hearty, and a really satisfying vegetarian dish. 

They’re also fairly versatile – you can make them as full-sized burgers and eat them on pitas, or make tiny patties and serve them as appetizers. (I made them small this time, because I like cute food.) I have served them with a full spread of mezze-style salads and dips, but they’re just as good with nothing more than a side salad. Although! I would recommend taking an extra two minutes to mix some chopped green onions and cilantro into a bit of yogurt for a tasty raita to drizzle on top, as follows:

Lentil walnut burgers
serves 4

3/4 cup lentils
3/4 cup nuts (walnuts, pecans, and almonds are all tasty choices)
1/3 cup breadcrumbs*
3 cloves garlic, minced
1 tbsp. ground cumin
1 tbsp. ground coriander
pinch cayenne pepper
1/2 tsp. salt
4 tbsp. olive oil
1 egg*

Preheat the oven to 350 degrees Fahrenheit.

Place the lentils in a small saucepan and cover with water. Bring to a boil, then reduce to a simmer. Cook, covered, until the lentils are cooked through but still holding their shape. This takes about 15 minutes. Drain.

Meanwhile, spread the nuts on a baking sheet and toast them in the oven until fragrant – about 10 minutes.

In a food processor, combine the lentils, nuts, breadcrumbs (if using), garlic, cumin, coriander, salt and 1 tablespoon of the olive oil. Pulse until coarsely chopped. Move the mixture to a mixing bowl and stir in the egg.

With your hands, shape the patties. Heat the remaining 3 tablespoons of oil in a large nonstick skillet over medium-high heat, and cook the burgers until browned on each side – about 8 to 10 minutes per side. Drain on paper towels and serve hot.

Raita

3/4 cup plain yogurt
1 green onion, minced
2 tablespoons chopped cilantro
1 tablespoon lemon or lime juice
salt and pepper

  

* If you can’t eat breadcrumbs for some reason, just replace this amount with extra nuts.

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I don’t know about you, but I get tired of green salads. There are times when I just can’t get excited about greens. I want something more substantial. I want something I don’t have to load up with chicken or cheese or egg or tuna to make it exciting. I don’t feel like doing all that washing.

Enter, the complementary proteins. (Thanks, Frances Moore Lappe, who introduced me to the concept. In my world, there is nothing like a tasty grain salad, combined with other things, like beans and corn, to make complete proteins. Filling, delicious, and feels healthy.

Add to the equation quinoa, my favourite grain at the moment (though it’s technically not a grain, it’s a seed). Not only is it one of the more protein-rich grains, it has a lovely crunchy texture and also looks pretty.

This salad is a lunch favourite. The recipe makes a lot, and I eat it for a few days, which I don’t mind at all.

 

Black Bean and Quinoa Salad
Makes a ton. Serves 4-6 as a side.

 For the quinoa:
1 cup uncooked quinoa
2 cups water
pinch salt

 For the salad:
1 can black beans, rinsed and drained
1 red pepper, diced
½ cup frozen corn, thawed
1 avocado, diced
½ cup fresh cilantro, minced

 For the dressing: 
2  tbsp. orange marmalade
1 clove garlic, minced
1 tsp. ground cumin
zest of one lime
juice of 2 or 3 limes, to taste
¼ cup olive or canola oil
pinch cayenne
salt to taste

In a small saucepan, combine the quinoa, water and pinch of salt. Bring to a boil, then reduce heat to a low setting until quinoa is cooked, approximately 15 minutes. Transfer the quinoa to a large bowl and let cool.

Meanwhile, make the dressing. You can either combine all ingredients in a small bowl, or blend with a hand mixer, which gives the dressing a creamy texture.

Once the quinoa is cool, add in the beans, pepper, corn, avocado and cilantro. Mix in the dressing, and adjust the seasonings to taste.

Keeps well in the fridge for a couple of days.

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