Chana Masala

We are all cooking Indian for my dinner club tonight! We pick a country and each bring a main dish originating from there. The host provides drinks and dessert. It’s a lot of fun! Not only do we experiment and share new recipes but best of all, it is a great way to spend an evening catching up with friends. I don’t have a lot of experience cooking Indian food, but chana masala is one of my favourites when I go out. This recipe seemed like a good one for novices. It’s less oily than take out, and is quite tasty! I’m looking forward to see what everyone else brings!

3 tbsp (45 mL) olive oil
2 onions, chopped
6 cloves garlic, minced
2 tbsp (30 mL) grated fresh ginger
2 tsp (10 mL) chili powder
2 tsp (10 mL) ground coriander
2 tsp (10 mL) ground cumin
2 tsp (10 mL) garam masala
1/2 cup (125 mL) tomato paste
2 tsp (10 mL) packed brown sugar
1/4 tsp (1 mL) salt
2 cans (19 oz/540 mL each) chickpeas, drained and rinsed
2 tbsp (30 mL) lemon juice

In saucepan, heat oil over medium-high heat; cook onions, stirring occasionally, until softened, about 5 minutes.

Add garlic and ginger; cook for 1 minute. Stir in chili powder, coriander, cumin and garam masala; cook until fragrant, about 1 minute.

Stir in 1 cup water, tomato paste, brown sugar, salt and chickpeas, scraping up any browned bits. Reduce heat, cover and simmer until thickened slightly, about 15 minutes. Stir in lemon juice.

Makes 6 servings – 7 weight watchers points plus each
Source : Canadian Living Magazine: April 2012

GreenBee Burger

Here’s an original greenbeekitchen recipe! Burgers are one of my favourite meals, especially during BBQ season. I’ve been working on incorporating green ingredients into this recipe to create a delicious, healthy green burger!

1 tbsp olive oil
1/2 cup dried green lentils
1/2 cup shelled and finely chopped pistachios
1 cup grated zucchini, patted dry
2 cups spinach, chopped
1 yellow onion, diced
3 cloves garlic, minced
1 portabella mushroom, diced
1 tbsp fresh dill, chopped
1/2 cup breadcrumbs
2 tbsp chia seeds
Salt and pepper

In a medium-sized saucepan, bring 1/2 cup lentils and 1 cup of salted water to a boil. Turn heat to medium low and cook uncovered for 20- 30 minutes until lentils are tender. Remove from heat and drain excess liquid.

In a wide bottomed pan, heat oil and sauté onion until translucent. Add garlic, zucchini, mushroom, spinach, dill, salt and pepper. Cook on medium heat for 5 minutes, stirring regularly. Transfer to a bowl and let cool.

In a food processor, combine lentils and pistachios with cooked vegetables. Pulse until coarsely combined. Stir in 1/2 cup breadcrumbs and 2 tbsp chia seeds.

Form into 6 patties and pan fry until browned on both sides. While patties fry, assemble your favourite burger condiments. Build your burger and enjoy!

Makes 6 patties.
4 weight watchers points plus each per patty

Creamy Smoked Tofu Pasta

Tofu is NOT something I normally like. In fact, normally, I avoid it. I know- it’s a great source of protein and a staple for vegetarians, but it is not part of my usual diet. Until now… Maybe it’s been around for awhile, but I recently discovered smoked tofu, and curiosity led me to try it. Although the the tofu texture was still not my favourite, I cut it up quite small and I barely noticed it. The smokiness of the tofu infused the whole sauce making for a rich and filling pasta dish that was delicious and healthy. Smoked tofu might become a staple in my house….

1 pkg. smoked tofu, chopped
1 tbsp olive oil
1 clove garlic, minced
1 medium yellow onion, diced
1 yellow or red pepper, diced
1 can light coconut milk
1/3 cup sun dried tomatoes, julienned (dried, not in oil)
1 cube vegetable bouillon
2-3 cups spinach, chopped
8 leaves fresh basil, chopped
Salt and pepper, to taste
Pasta of your choice

In a wok, over medium-high heat, heat olive oil and sauté onion, garlic and smoked toft until onion is soft. Add red pepper and cook for a few more minutes stirring frequently. Add coconut milk, bouillon and sun dried tomatoes and allow to simmer for 10 minutes.

Meanwhile, in a large pot, cook pasta of your choice in salted water.

Add spinach to the sauce, and cook until spinach is just beginning to get soft. Salt and pepper to taste.

Using a ladle, spoon sauce over pasta. Top with fresh basil.

Makes 4 servings.
5 weight watchers points plus per serving of sauce.

Portabella Mushroom Stack

Another recipe from my heroes at The Coup restaurant in Calgary, Ab. I’ll blog something different next – I promise! This recipe I have been meaning to try for awhile but I was a bit overwhelmed by both the ingredient list as well as the ‘stacking’ process. I had time tonight, and I happened to have everything on hand except for the sprouts so… I decided to go for it! I was pleased that it was not as difficult as I thought it would be! It was so filling I couldn’t finish it, but I was pleased with how it turned out. Next time, I will include the sprouts!

1 small eggplant
1 whole garlic bulb, roasted
3/4 cup quinoa, cooked
40 ml balsamic vinegar
2 tbsp olive oil
5 tbsp raw tahini
1/2 tsp salt
2 cups spring lettuce mix
4 portabella mushrooms, stemmed and even in size
2 tsp olive oil
1 medium shallot, peeled and thinly sliced
1 1/2 cup spinach or chard, chopped
1 large tomato diced
1/2 package sprouts
250 mls tahini lemon garlic dressing (recipe below)
50 ml hemp oil
4 beautiful mint leaves
4 lemon wedges

Puncture eggplant with a fork prior to broiling to release the pressure

Broil eggplant for approx. 30 minutes, or until a fork can puncture with ease. Flip eggplant at half time.

Let eggplant cool off in colander and peel off skin.

In a medium bowl, mix eggplant with garlic, quinoa, balsamic vinegar, olive oil tahini, and salt.

Place spring mix evenly on 4 plates and set aside.

In 2 separate pans, but simultaneously, pan sear the portabella mushrooms with olive oil , and sauté the shallots and greens.

Place a cooked mushroom on each plate, on top of the greens.

Find a round plastic container around the size of the portabella mushroom or smaller and about 4″ in height. (A metal cylinder will also work) cut off the bottom of the container and place on top of the mushroom. Pack 1/4 full of sautéed greens, 1/2 full with quinoa eggplant mix, 1/4 full with tomatoes and overflow top with sprouts. Pack down prior to pulling the container off. Carefully and slowly!

Drizzle spring mix and plate with dressing and hemp oil

Place mint on top of sprouts and lemon on the side!

Tahini Lemon Garlic dressing

1/4 cup tahini, raw
1 tbsp garlic, minced
3/4 cup lemon or lime juice, fresh
1/4 cup nutritional yeast (optional)
1/2 cup olive oil
1 tbsp sea salt
1/3 cup water
1 tbsp cracked pepper

Food process all ingredients until smooth
Salt to taste.

Mango Salsa

Mango season is upon us! It seems like there is such a short window for this juicy and delicious fruit and I want to make the most of it. I am on a big mango kick this year and I’m buying them by the case! This sweet salsa is tasty with tortillas or even on its own – fresh off the spoon!

1-2 ripe mango, diced
3 vine ripened tomatoes, diced
1/2 red onion, diced
Handful cilantro, chopped
1 tbsp fresh lime juice
1 tsp salt, or to taste

Chop all ingredients and combine in a bowl.

Let sit at room temperature before serving.

0 weight watchers points plus per serving!

Sticky Nut Bars

This recipe is my favourite combination of salty and sweet.  I got the recipe from one of my favourite vegetarian websites http://www.greenkitchenstories.com. The only addition I made was I sprinkled coarse salt on top. So good!

10 fresh dates (chopped)
2 tbsp water
2/3 cup organic peanut butter (salted)
1 cup mixed nuts, we used almonds, cashew nuts and pistachio (coarsley chopped)
1/4 cup coconut flakes
1/4 cup sunflower seeds
1/2 cup dried fruit (we used green raisins, yellow raisins and goji berries)
1/2 tsp salt

Coat a springform pan with parchment paper. In a small saucepan, stir together dates, water and peanut butter and place over low heat.

Add the rest of the ingredients and stir until the dry ingredients are coated. Add some more nuts if the mixture feels too moist and some more water if it is too dry.

Pour the mixture in the springform pan and put in the fridge for half an hour. Cut them into squares before serving. Store them in an airtight container in the fridge.

I cut it into 20 pieces.
4 weight watchers points plus each

Lemon Garlic Hummus

A light and fresh snack to help keep optimism alive as I continue to long for spring to arrive.

1 tsp lemon zest
1 tbsp fresh lemon juice
1 cup chick peas, rinsed and drained
1 tbsp olive oil
1 clove garlic, minced
1 tsp maple syrup
Salt and pepper to taste

Combine all ingredients together in blender or food processor. I used a Magic Bullet. Blend until smooth. You may need to stir mixture with a spoon half way through to help it out. If mixture is thick and not blending add 1 tbsp water.

Serve with fresh vegetables.

5 weight watchers points plus for 1/2 portion

Pineapple Salsa

This salsa is so quick and easy to assemble. It is packed with flavour and tastes so much better than store bought. Use in Mexican Quinoa Bake and Spicy Jalapeño Black Bean Burger recipe.

1 medium yellow onion, diced
5 vine ripened tomatoes, chopped
1 handful fresh cilantro, chopped
1 cup fresh pineapple, chopped
1 jalapeño deseeded, chopped
2 tbsp fresh lime juice
1 tsp salt

Combine all ingredients well. Let sit for at least an hour before serving to allow all flavours to mix. Refrigerate.

0 weight watchers points plus.

Chocolate Coconut Macaroons

On the path to healthy living and clean eating, there’s been a few rough patches. It’s not always easy to retrain taste buds and old habits can be hard to break – especially during stressful and busy times. This recipe is my kind of ‘cheat’. It’s sweet and chocolatey, but also gluten free, vegan and super easy to make. Many thanks to my friend Ashley for sharing this amazingly delicious recipe with me.

3/4 cup honey
1/3 cup coconut oil
1 tsp vanilla
1/2 tsp salt
2 cups unsweetened, shredded coconut
1 1/2 cup oats
2/3 cup cocoa

In a large sauce pan, heat honey and coconut oil over low heat until just combined. Add vanilla and salt. I used coarse sea salt, table salt works too.

Turn off burner. Stir in oats and coconut. I used steel cut porridge oats with added flax seeds. Quick oats work too. Add cocoa and mix well with a wooden spoon.

Using a teaspoon, scoop onto a baking sheet. With your fingers, form into little balls. I needed to wash my hands several times through this process as it gets a bit sticky and messy. Refrigerate 30 minutes or until set.

Makes 36.
2 weight watchers points plus each

Dragon Bowl Peanut Stir Fry

One of my favourite vegetarian restaurants is The Coup in Calgary, AB. They make one of the most delicious stir fry dishes, and they call it a Dragon Bowl. This is my take on it…

Home Made Peanut Sauce
3 tbsp natural peanut butter
2 tbsp honey
2 tbsp soy sauce
2 tbsp water
A dash of Tabasco sauce
1 clove garlic, minced
1 tsp grated fresh ginger

Mix peanut butter, honey and soy sauce together. Slowly add water into the mixture until the sauce is smooth. Add tobasco, garlic and ginger and stir until thoroughly combined.

Steamed Vegetable Stir fry
2 medium carrots chopped
1/2 red onion chopped
Red pepper, cut into strips
Yellow pepper, cut into strips
2 cups broccoli florets
1 cup snap peas halved
Bean sprouts
2 lime wedges
Peanuts
1/2 cup uncooked brown rice

In a sauce pan bring 1 1/2 cups water to boil. Add rice, turn heat to low and cover. Cook approx 35 minutes until water has been absorbed and the rice is tender.

In a large sauce pan using a steamer, bring a small amount of water. Add carrots and onion to the steamer first. Cook until slightly softened. Add the peppers, broccoli, snap peas and steam all vegetables together for 4-5 minutes. Remove from heat.

Layer the ingredients in a bowl, starting with the rice, then vegetables and spoon the peanut sauce over top. Then top with fresh bean sprouts, peanuts and a wedge of fresh lime. YUM!

11 weight watchers points plus value for peanut sauce recipe
3 ppv for 1/2 cup cooked brown rice