VEGETABLE BARLEY STEW (VEGAN)

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Whole grains…. what are they and why incorporate them in our diets?! I’m glad you asked! Whole grains, such as whole wheat, brown and wild rice, quinoa, corn, oats, barley, and millet, are comprised of the entire grain kernel. This means the bran, germ, and endosperm are intact. Opposed to refined grains, such as white flour, white bread, and white rice, which have been processed to remove the bran and germ. Along with the bran and germ, the nutritional value decreases due to the loss of dietary fiber, iron, B vitamins and other minerals. Fortunately, most refined products are enriched with B vitamins and iron, which means the nutrients are added back after processing. Unfortunately, fiber is not added back, so you lose all the really magical benefits fiber offers. Next time you’re in a grocery store, compare the nutrition facts of white and brown rice, you’ll see what I mean!

The 2015-2020 Dietary Guidelines for Americans recommends varying amounts per day of grains depending on age and gender. It is also recommended to consume at least half of total grains as whole grains, opposed to all refined grains. The nutrients found in whole grains contribute to sustaining metabolic functions. For example, B vitamins aid in the metabolism of energy from fat, protein, and carbohydrates. Iron is essential for blood production, and magnesium is important for the structure of bones. Selenium protects cells from harmful toxins and increases immune function. Earlier I mentioned how magical fiber is. Well, it just so happens the fiber from whole grains and other foods, such as fruits and vegetables, may aid in lowering blood cholesterol levels, as well as lowering risk of heart disease, obesity and type 2 diabetes. Fiber also plays a role in healthy bowel movements. Truly, magical.

So, if you’re like me, you may stick to some basic whole grains— oats, whole wheat, brown rice, popcorn… It’s easy to get caught up in routine. Well, I propose we spread our wings a little— let’s go against the grain! Yes, pun intended 😉. Here I have a recipe for Vegetable Barley Stew. It’s honestly delicious. Although rice will always hold a special place in my heart, barley adds a satisfying chewiness that I’m really digging. Other than barley, this recipe includes a base of carrots, onions, celery, garlic and mushrooms. It’s relatively quick to make and is extremely satiating.

Enjoy!

Sources: All about the Grains Group. Choose MyPlate. https://www.choosemyplate.gov/grains. Published November 3, 2017. Accessed January 23, 2019.

Nutrients and health benefits. Choose MyPlate. https://www.choosemyplate.gov/grains-nutrients-health. Published June 12, 2015. Accessed January 23, 2019.

VEGETABLE BARLEY STEW (VEGAN)

Yield: 3-4 servings 

Time: 45 minutes 

 INGREDIENTS 

  •  1 cup diced yellow onion 

  • ½ cup diced carrot 

  • ½ cup diced celery 

  • 8 oz (1 package) cremini mushrooms

  • 4 cloves minced garlic 

  • ¾ cup rinsed barley 

  • 4 cups vegetable broth + extra for sautéing

  • 2 tsp tamari 

  • 1 tsp rice vinegar

  • 1 tsp thyme

  • 1 tsp oregano 

  • 2 bay leaves  

 INSTRUCTIONS 

  1. Begin by dicing the onion, celery, carrot, mincing the garlic, and slicing the mushrooms. In a saucepan on low/medium health, sauté the onions in vegetable broth or oil for 3-4 minutes until translucent. Then add minced garlic and heat for another 2 minutes. 

  2. Next, add the celery, carrots, rinsed barley, sliced mushrooms, and spices. Add more vegetable broth or oil as needed. After 3 minutes, incorporate 4 cups of vegetable broth, tamari, and rice vinegar. 

  3. Bring the stew to a boil, then reduce heat, cover and let simmer for 30-40 minutes. Serve alone or with desired pairing… I suggest baked potato wedges! 

SOBA NOODLE STIR FRY WITH CRISPY TOFU

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SOBA NOODLE STIR FRY WITH CRISPY TOFU

Yield: 4 Servings 

Time: About 1 Hour 

INGREDIENTS

 For the Noodles: 

  • 1 package Soba Noodles, 9.5 oz 

  • 1 package Extra Firm Tofu (14 oz)

  • 1 tsp corn starch

  • 1/2 Red Onion, sliced

  • 1 Red Bell Pepper, sliced

  • 2 Broccoli Crowns, about 5-6 cups sliced 

  • 3-6+ cloves of Garlic (personal preference), minced 

  • Sesame oil, to coat large skillet

 For the Sauce: 

  • 1/2 cup Cashews, Peanuts, or Sesame Seeds + More for Topping 

  • 1/2 cup Water

  • 2 tsp Tamari or Soy Sauce

  • 1 tsp Chili Garlic Sauce

  • 1 tsp Sesame Oil 

  • 1.5 tsp Ground Ginger

  • 2 tsp Rice Vinegar

  • 1-2 Tsp Agave or Maple Syrup 

  • 1/2 Juiced Lime, about 1 tsp 

 INSTRUCTIONS

  1. Begin by preheating your oven to 425 degrees F, and then cut up your tofu into cubes. On a baking sheet with parchment, transfer the cubes and sprinkle + thoroughly coat the tofu with 1 tsp of cornstarch. I find it easier to pick up both sides of parchment and sort of jumble the cubes around. Cook the tofu for 30 minutes. 

  2. While your tofu is cooking, start slicing the red onion, red bell pepper, broccoli and mince the garlic. Bring water to a boil as instructed by soba noodle package. Cook, drain, rinse and set aside the noodles.  

  3. Heat a large skillet to low/medium heat and coat with sesame oil. Add your red onion and cook for 3-4 minutes until translucent. Add minced garlic and cook for 2 more minutes. Then incorporate red bell pepper and broccoli. Cook for 5-7 minutes, so that veggies are not overcooked and still appear colorful. 

  4. Set veggies aside and make the sauce. In a food processor or high-speed blender, blend your nuts or seeds of choice until a nut/seed butter forms. Then add 1/2 cup water and blend well. Incorporate tamari, chili garlic sauce, sesame oil, rice vinegar, agave or maple syrup, and lime juice. Blend again until a smooth. 

  5. When it’s been 30 minutes, take the tofu out of the oven. Heat another skillet on low/medium heat, or transfer veggies to a bowl, and coat lightly in sesame oil. Transfer the tofu to the skillet and fry for 8-10 minutes, flipping every 2 minutes. 

  6. In a large serving bowl combine all components. It might be easier to first mix the veggies and noodles, then coat in sauce. 

  7. Finally, serve with your favorite toppings!

 Note: For a gluten-free option you could definitely replace the Soba Noodles with Rice Noodles— just cook by package instructions!

NOODLE-LESS EGGPLANT LASAGNA (VEGAN/GF)

 
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Happy Monday! Today marks the start of a new week AND 8 days until Christmas. Woo! Most likely you have lots to do. Here is one more thing to add to your to-do list: Noodle-Less Eggplant Lasagna. It’s GLUTEN-FREE and VEGAN.

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With three fillings of deliciousness, this recipe requires some time. I promise it is so worth it. If you’re up to it, pre-make and assemble, then store in your fridge. That way when you get home from work or school, just plop it in the oven and bake for 30 minutes.

This recipe is hearty, nutrient dense, and plant-based.

What more could you ask for?!

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For the first filling, I’d like to introduce you to tahini and balsamic vinegar. My two secret ingredients to make a rockin’ sauce. Combined with red lentils, tomatoes, garlic, onion, oregano, basil, and thyme, your taste buds will be DANCING. Health-wise, red lentils are full of protein, iron, and zinc. Whether you’re vegan or not, lentils are an affordable and staple legume I suggest keeping in your pantry.

The next filling is my tofu ricotta. The similarity between it and the stuff made with dairy is uncanny. I should also mention, tofu further increases the protein content and adds calcium to this dish. Just make sure to read the label and choose calcium-set tofu made with calcium salts!

To top it all off, I included red onion and peppers because growing up that’s how my mom always paired eggplant. I also couldn’t help myself because the color scheme gives off those Christmas vibes 💁. PLUS peppers contain vitamin C, which is an antioxidant. Antioxidants guard against free radical damage from things such as pollutants, UV light, radiation, etc. So as I stated before, this dinner is definitely nutritious and delicious!

NOODLE-LESS EGGPLANT LASAGNA (VEGAN/GF)

Yield: 6 servings

Time: About 1 ½ hours  

INGREDIENTS

For the Tofu Ricotta Filling:

1 package extra firm tofu, drained and crumbled 

1 tbsp tahini 

1 tbsp dijion mustard

1 ½ teaspoons white miso (optional) 

1 tbsp lemon juice 

3 tbsp nutritional yeast 

2 tsp garlic powder 

1 tsp oregano 

1 tsp basil 

½ tsp sea salt

Pepper to taste 

For the Sautéed Vegetable Filling: 

1 large red onion, chopped

1 large red pepper, chopped

1 large green pepper, chopped

3 cloves garlic, finely chopped 

1 tsp oregano 

1 tsp basil 

1 tsp thyme

For the Lentil Filling: 

1 medium yellow onion, chopped

2 cloves garlic, finely chopped 

1 cup dried red lentils, rinsed 

14 oz (1 ¾ cup) crushed tomatoes 

2 cup water or vegetable broth

¼ cup tomato paste 

2 tsp dried oregano 

2 tsp dried or fresh basil 

1 tsp thyme

2 tbsp tahini 

2 tsp balsamic vinegar 

Salt and pepper, to taste 

For the “lasagna”:

2 large eggplant cut and peeled (optional) into ¼ inch rounds

2 cups marinara sauce of your choice 

INSTRUCTIONS

  1. Start by drying out the eggplant. Preheat your oven to 375 degrees. Line 2 baking trays with parchment paper. Peel (optional) and cut 2 eggplants into ¼ inch rounds and place them so not overlapping each other. Bake for 25 minutes. 

  2. For the Lentil Filling: Sauté the chopped yellow onion in water or olive oil. After 3-4 minutes the onions should look translucent. At this point add the minced garlic. Cook for another 2 minutes, then add crushed tomatoes, red lentils, tomato paste, oregano, basil, thyme, and water or vegetable broth. Bring the filling to a boil, then cover and simmer on a low heat for about 30 minutes. Stir in tahini, balsamic vinegar, salt and pepper to taste. If your tahini is towards the end of the jar, mix it with about 2-3 tbsp of water until you reach a smooth consistency. This way it will be easier to mix into the lentil filling.

  3. For the sautéed vegetables: Sauté the chopped onion in water or olive oil for about 3-4 minutes until translucent. Then add garlic, seasonings, red and green peppers. Sautee for another 6-8 minutes.

  4. For the tofu ricotta: Start by crumbling your tofu. Then simply add it, along with all the ingredients listed, to a food processor and pulse until thick and slightly chunky. 

  5. Time to layer! Spread your choice of marinara sauce over the base of a large casserole dish. Place the eggplant rounds to cover the marinara sauce. My dish fit 6 rounds with some open area around the sides. Next, cover each round with the lentil filling, followed by tofu ricotta, and then sautéed veggies. Each filling should be about 1-2 tbsp worth. Repeat this process so you have three layers or use up your eggplant. Use excess lentils and veggies to fill in spaces around each stack. Cover the stacks with marinara sauce and swirl the remainder of ricotta on top. 

  6. Place the casserole dish in the oven for 30-40 minutes at 375 degrees until the edges are bubbling. Let cool slightly and then serve with desired pasta or by itself!