Spicy Black Bean & Quinoa Burgers

Recently, Sage was out of town for a week for work, and I did something I don't normally do. I bought a box of frozen veggie burgers. I figured it would be a quick, easy meal for Beckett and I after a long few days of doing it all around here on my own. And it was quick and easy, but predictably not that exciting.

Last week I made some homemade burgers, and I'm sure I don't have to tell you there was no comparison. With black bean, quinoa, veggies and just enough spice to give them a little kick, they are 100 times better than the ones still hanging out in my freezer.

I've made these a few times this summer, and they freeze great so you can make up a bigger batch, and have them on hand for the convenience of the boxed kind. This time, I just made up enough for 4 patties and chilled them for a couple hours before cooking. I've pan-fried them and baked them, and while there isn't much difference I think I prefer them pan-fried. And I haven't tried grilling them yet, but I think they'd actually hold up well enough to do so.

Besides just the nutritional benefits, I love what the quinoa adds in texture to these. If you don't have leftover quinoa on hand, you can cook up some about 15 minutes (and save some for yummy Quinoa Pancakes for the next day). Then the burgers pretty much come together in no time with the assistance of the food processor. Use a half cup measuring cup or a small ramekin to shape and they are ready for chilling or the freezer.

Spicy Black Bean & Quinoa Burgers
inspired by Where's The Beach
makes 4 burgers

You can reduce the amount of crushed red pepper if you wish, but my three year old, who is adverse to very spicy foods, has no problem eating these. It really adds more flavor than heat.

1/3 of a large red bell pepper, seeded
1 medium carrot, peeled
4 green onions, white and light green parts only
2 cloves garlic, peeled and smashed
1 (16 oz.) can of black beans, drained and rinsed
3/4 cup prepared quinoa*
1/2 tsp chili powder
1/2 tsp crushed red pepper
kosher salt and fresh ground pepper
1/2 cup oat bran
1 egg, beaten

Cut the bell pepper, carrot and green onions in chunks. Along with garlic, add to the bowl of a food processor. Process until minced. Add about 3/4 of the can of beans, setting aside remaining beans. Process until mixture is paste-like.

Either transfer mixture to a medium sized mixing bowl or if you want one less dish to wash, simply remove blade from food processor bowl and proceed. Add reserved beans, quinoa, chili powder, red pepper flakes, a pich or two of salt and a few grinds of pepper, oat bran and egg. Use a spoon (or hands) to mix well.

Use a measuring cup, ramekin or hands to shape into 4 patties. Place onto a parchment or waxed lined plate, cover and refrigerate for an hour or two. (Or alternatively, individually wrap each burger in parchment, then foil, and place into a freezer safe conatiner or bag and freeze until ready to use.)

Heat a non-stick pan, lightly misted with olive oil (or cooking spray) over medium high heat. Cook burgers for about 5-7 minutes per side, or until lightly browned and cooked through. Serve on toasted buns of choice and with your desired condiments.

*I've also subbed in 1/4 cup of toasted wheat germ for  1/4 cup of the quinoa when I only had a 1/2 cup of it, with pretty much the same results.

Quinoa with Roasted Vegetables and Chickpeas

Looking for a way to enjoy the beautiful weather we were having today, my family and I hit a local festival, where we wound up having way more fun than we anticipated.  There were all the typical things you'd find at those types of events- live music, craft vendors, bounce houses, kiddie rides and rock climbing walls . And of course, lots of very bad for your food. I am always able to resist the all the fried foods, but I will confess to indulging in some ice cream, a lemonade and a snow cone. (Don't judge me. It ended up being a pretty hot day and I'm very pregnant.) Oh yeah, and some kettle corn. (That had nothing to do with the heat- it just happens to be Sage's weakness and it's hard not to eat when it's there.)

After all those empty calories, I was craving something healthy when I got home. This was one of those make-it-up-as-you-go types of meals. One I knew we'd enjoy, simply because it contained stuff we like, but not necessarily a dish I expected anyone to get too excited about.  But we loved it. Full of flavor, but also full of good for you stuff like quinoa and chickpeas, it completely negates all the junk I consumed today. Or at least that's what I'm telling myself.

Quinoa Salad with Roasted Vegetables and Chickpeas
serves 3-4, as a meal

for the vinaigrette:
1/4 cup red wine vinegar
3 tbsp olive oil
2 tbsp honey
1 tsp dried oregano
kosher salt and fresh ground pepper

2 medium zucchini, in large dice
1 cup mini sweet peppers, sliced into rings (or a medium sweet bell pepper, chopped)
1/2 large red onion, chopped
1 cup quinoa, rinsed
2 cups vegetable stock (or water)
1 (15.5 oz) can of chickpeas, drained and rinsed
2/3 cup crumbled feta

Preheat oven to 375. In a large bowl, whisk together the vinaigrette ingredients, seasoning with a pinch or two of salt and several grinds of pepper. Add zucchini, pepper rings and onion to the bowl and toss to coat. Using a large slotted spoon, transfer the vegetables to a baking sheet, reserving leftover vinaigrette. Roast vegetables for about 15 minutes, or until tender, stirring halfway through cooking time.

Meanwhile, bring quinoa and stock/water to boil in a medium saucepan. Cover, reduce heat and simmer for about 12 minutes or until stock is absorbed. Remove from heat and fluff.

Add the chickpeas to bowl with vinaigrette. Add quinoa and roasted vegetables (with any liquids from baking sheet) and gently toss. Add feta and adjust seasonings if needed. Serve warm/room temperature.

Mediterranean Quinoa and Chickpea Salad

I had no intentions of making this salad until just beforehand. Maybe it was the beautiful weather in the 70s we've been having, but I was suddenly wanting to make something light. Something almost summery feeling. I browsed a few recipes first, not sure what I was looking for, but once I began looking through my fridge and pantry was when I really became inspired. The ingredients I had on hand begged to be made into a salad with Mediterranean flair- full of vegetables, herbs and chickpeas. The quinoa was one of the last elements I decided on, and a very smart addition, if I do say so.

I had plans for a lemony dressing for this, but when I cut open the big, beautiful lemon I had, I found it was...a lemon of a lemon. It had about a half inch thickness of pith and a not even a tablespoon of juice. In it's place, I used a good bit of red wine vinegar. If you'd rather not have the dressing too tangy, you could change the ratio for the dressing, using more oil and less vinegar, but Sage and I thought it was perfect as it was.

In fact, everything about this salad was perfect to us. We couldn't leave it alone and just absolutely loved it. It's as delightful hours later as it is freshly made, making it ideal for entertaining...such as those summer cookouts that aren't too far off in the future.

Mediterranean Quinoa and Chickpea Salad

serves 4-6

Getting the quinoa started first, and then prepping your other ingredients while it cools will help speed along the preparation of this salad.

1/2 cup quinoa, rinsed
1 cup vegetable stock (or water)
3 tbsp olive oil
1/4 cup red wine vinegar
kosher salt and fresh ground pepper
1 cup grape tomatoes, halved
1 (14 oz) can of quartered artichoke hearts in water, drained
1 (19 oz) can chickpeas, drained and rinsed
1 medium cucumber, seeded and diced (I partially peeled mine)
1/2 medium red bell pepper, chopped
1/3 cup crumbled feta cheese
1/4 cup chopped fresh basil
1/4 cup chopped parsley

Bring quinoa and stock to boil in a small saucepan. Cover, reduce heat and simmer for 12 minutes, or until liquid is absorbed and grain has opened up. While quinoa is cooking, whisk together oil, vinegar, a few pinches of salt and a generous amount of pepper in a medium bowl. When quinoa is finished cooking, immediately toss with dressing and set aside to cool.

Sprinkle grape tomatoes with a little salt and drain in a collander for about 15 minutes.

Trim artichokes of their tougher ends, leaving only the most tender part of the heart. Discard tough parts, then coarsly chop hearts. (You can chop the entire thing if you wish, but for cold salads, I think it is so much better without the rubbery part.)

Add tomatoes and chopped artichokes to serving bowl, along with the chickpeas, cucumber, bell pepper, feta and herbs. Once quinoa is cool, add to serving bowl and toss gently. Adjust salt and pepper if needed. Serve immediately or refrigerate until ready to serve.

Quinoa Pancakes

Like most children, my son has a great love for pancakes and waffles. He would eat them everyday if someone was willing to cook them for him each morning. Several months back, I came across a recipe for a pancake made with quinoa, and when he requested pancakes the other day, I decided to give it a try.

I used a little less quinoa, which I prepared using apple juice for a little extra flavor, and added a few tablespoons of whole wheat flour and a touch of cinnamon. I, honestly, expected these to be dense and was very pleasantly surprised how fluffy and light they were. I'm not really that much a pancake kind of gal myself, but I think I enjoyed them as much as Beckett did. His I topped with a drizzle of maple syrup, but for mine, I went with all natural, juice-sweetened strawberry preserves, which I thought tasted even better.

If you have leftover quinoa, these would take hardly any more time than making pancakes from a mix. And if you don't, quinoa takes under 15 minutes to prepare, so you can have it cooking while you get your other ingredients out and ready. And really, what are a few extra minutes anyways when you get to start your morning with the benefits of this ridiculously nutritious, super food?



Quinoa Pancakes
adapted from Food Everyday, November 2010
makes about 10 (3 inch) pancakes

I didn't want to use additional butter to grease my griddle, so I tried both cooking spray and Smart Balance, and preferred the results of the latter. I also found cooking at medium heat instead of medium-high worked better for me.

3/4 cup cooked quinoa
3/4 unbleached all-purpose flour
2 tbsp whole wheat flour
2 tsp baking powder
1/8 tsp cinnamon
1 large egg, plus 1 egg white
1 tbsp unsalted butter, melted
1/4 cup low-fat milk
2 tbsp pure maple syrup, plus extra for serving, if desired
butter, spread or cooking spray, for griddle
fresh fruit or preserves/jam, for serving, if desired

In a medium bowl, stir together cooked quinoa, flours, baking powder, salt and cinnamon. In another medium bowl, whisk together egg, egg white, butter, milk and syrup until smooth. Add egg mixture to flour mixture and whisk to combine.

Lightly butter a nonstick griddle or skillet and heat over medium-high. Drop batter by heaping tablespoons onto griddle. Cook for 1 1/2 to 2 minutes. Flip cakes and cook until golden brown on underside, another 1 1/2 to 2 minutes.

Wipe skillet clean and repeat with more butter and remaining batter, reducing heat to medium if overbrowning.

Serve with maple syrup and/or fruit or preserves.

Quinoa and Chickpea Stuffed Acorn Squash

I always think it's funny how you can look so forward to trying a new recipe, specifically buying the ingredients and anticipating it's wonderfulness, only to have it turn out so-so, or you can last minute throw something together and it wind up being a huge hit. I'm sure you can guess this was the latter.

Sage plays softball once a week. His game times vary and on the nights he has an early game, there isn't time for a family dinner. He just grabs something light and runs out the door. On those nights, I make something very simple for Beckett and I, usually pasta with peas and parmesan (our favorite quick and easy dinner) or salad and leftovers. When it's a later game, I have to put a little thought into what to make. A few too many times, Sage has found himself on the pitcher's mound with an upset stomach. We've discovered racing around the bases and say, a heavy marinara just doesn't go well together.

When he waited until just before getting off work to inform me he had a later game this week, I pondered out loud what I would make for dinner. When he requested something with chickpeas, my mind immediately went to the Moroccan-Style Stuffed Acorn Squash I've made in the past, as I had a pretty Carnival acorn squash just waiting for a purpose.

The only problem was in that recipe, the stuffing used couscous, which we'd just recently had, and a couple other ingredients I didn't have such as bell peppers and raisins. I decided instead to make a similar version, which included quinoa, apples and dried cranberries. We loved it as much (maybe even more) than the original. In fact, this might've been the first time ever that our ridiculously slow-eating child finished his dinner before I did!

Quinoa and Chickpea Stuffed Acorn Squash

yields 2 stuffed squash halves, with extra filling

1 medium acorn squash (about 1.5 lbs), halved and seeds removed
1/2 cup quinoa, well rinsed
1 tbsp olive oil
1 large carrot, diced
1 celery rib, diced
1/2 large apple, suitable for cooking, peeled and chopped
3 green onions, thinly sliced
sea salt and fresh ground pepper
1 (15 oz) can reduced sodium chickpeas, drained and rinsed
2 garlic cloves, minced
1 tsp cumin
1 tsp coriander
1/2 tsp turmeric
1/4 tsp cinnamon, or more to taste
1/4 cup dried cranberries
1/4 cup apple juice (or vegetable stock)

Preheat oven to 350. Arrange squash halves, cut side down in a baking dish and roast for 30 minutes, or until tender. Keep warm.

In a medium saucepan, bring quinoa and 1 cup water to a boil. Cover, reduce heat, and simmer for about 12 minutes or until water is absorbed. Remove from heat and vent lid.

Meanwhile, heat oil in a large straight sided skillet over medium. Add carrots, celery, apple and onions. Season with salt and pepper and cook for 5 minutes. Stir in chickpeas, garlic, spices, cranberries and apple juice, and continue to cook for an additional 10 minutes, or until carrots are tender.

Mix in quinoa, taste and adjust seasonings, if necessary (I added another pinch or two of cinnamon and some additional salt and pepper). Spoon into squash halves to serve.

Quinoa, Butternut and Cranberry Salad

A few weeks ago, I was asked- begged, really- to get a butternut squash by my two and a half year old while shopping. I always encourage his love of vegetables, so of course I did. After going all spring and summer without having any butternut, we were reminded how much our family just loves it. Ever since then, we've been back to enjoying it regularly, never minding the fact it isn't quite fall yet.

I wanted to make some kind of warm salad, and kept picturing the squash with quinoa. I set out to find such a recipe, and found one I could make with the somewhat limited ingredients I had on hand. I did make some substitutions (shallots for red onion and dried thyme for fresh rosemary,) omitted the butter and added in some honey, but for the most part I stuck to the recipe. I chose to let this cool to just warmer than room temperature before serving, which I much preferred to hot from the oven.

This makes a lot, so unless you are feeding a crowd or don't mind leftovers, I'd suggest cutting this in half. I think next time, I may leave out the vinegar. To me, it gave a noticeable flavor that seemed slightly out of place, but it didn't bother Sage at all. And because I love thyme, I'd probably add more, but that's just me.

Quinoa, Butternut and Cranberry Salad
adapted from Rice of Life

1 medium butternut squash, peeled and diced (about 6 cups)
2 small shallots, chopped (not quite 1/4 cup) or 1/2 medium red onion
1/2 cup dried cranberries
2 tbsp olive oil
1/2 tsbp dried thyme (or more, if desired)
kosher salt
2 1/2 cups vegetable stock
1 1/4 cup quinoa, rinsed
1 tbsp apple cider vinegar (optional)
1/2 tsbp of honey

Preheat oven to 400. Arrange squash, shallots and cranberries on a baking sheet. Toss with olive oil and season with thyme and several pinches of salt. Make sure the cranberries are not on the outer edges of the pan, as those ones will overcook. Roast for about 20 minutes or until squash is tender.

Meanwhile, bring vegetable stock and quinoa to a boil. Cover, reduce heat and simmer for about 12 minutes, or until liquid is absorbed. Uncover and remove from heat.

Add squash mixture to quinoa, drizzle with vinegar (if using) and honey, and toss gently to combine. Serve warm or room temperature.

Quinoa, Zucchini and Basil Stuffed Tomatoes

I bought a basket of tomatoes the other day, but when I got home I found that the majority of them were extremely ripe. As in, I'd never be able to use them up in my salads in time. So I needed a recipe to use several of them up at once. I debated on a pazanella, but I didn't have the bread on hand and really wanted to come up with something healthier. Then I thought about baked stuffed tomatoes...perfect! We've really been enjoying lighter meals lately, and especially those that have the flavors we associate with warmer weather.

This was so flavorful with the fresh basil and zucchini, and the quinoa kept it from being too heavy, as some of the grains I considered would've been. But even though it was light in taste, it was a fulfilling enough to be a meal for me when served with a big salad. Sage and Beckett had theirs as a side along with some grilled chicken breasts. Everyone was happy. But I was the happiest of all, because I claimed the fourth one to take for lunch the next day.

Quinoa, Zucchini and Basil Stuffed Tomatoes

4 medium sized tomatoes

1/3 cup uncooked quinoa, well rinsed

2/3 cup chicken or vegetable stock

2 tsp olive oil

3/4 cup chopped onion

1/2 medium zucchini, in small dice (about 1 cup)

sea salt and fresh ground pepper

1 large clove garlic, minced

1/4 cup minced fresh basil (I think using fresh is the key in this recipe)

2 tbsp shredded part-skim mozzarella

2 tbsp freshly grated parmesan, divided

1 tbsp chopped parsley leaves

Preheat oven to 375. Cut the top of each tomato and scoop out the insides, leaving about a 1/4 inch thick wall. Discard the seeds and core, and coarsely chop the flesh and set aside. Place the hollowed out tomatoes upside down on a paper towel lined plate.

Place rinsed quinoa and stock in a small saucepan. Bring to a boil. Cover, reduce heat and simmer for about 12 minutes or until liquid is absorbed. Uncover and set aside.

Meanwhile, heat oil in a large saute pan over medium heat. Add onion and zucchini, season with salt and pepper, and cook for 3-4 minutes, until becoming soft. Add garlic and cook for another minute. Stir in reserved tomato flesh and basil. After a minute or two, remove from heat.

Fluff quinoa and add to pan, along with mozzarella, 1 tbsp of the parmesan and the parsley. Mix well and taste. Adjust seasonings if needed.

Spoon mixture into each tomato, using the back of the spoon to pack it down. Sprinkle remaining parmesan over top of the stuffed tomatoes. Bake for 30 minutes.

Southwestern Quinoa & Kidney Bean Soup

Homemade soup is a go-to for me when I feel the need to eat something healthy. I just love how you can make something good for you and yet delicious by cleaning out your produce drawer and pantry. This vibrantly colored and tasty soup was exactly what I needed after a few days of not-quite so-healthy dinners spent with family.

While this soup contains many ingredients I often put in my soups, there were a few things that set this one apart. I don't believe I have ever used quinoa in a soup before and I was really pleased with the outcome. Kidney beans took the place of the typical black beans I tend to use with Southwestern/Mexican flavors. It just happened to be what I had on hand, but I found I loved them in this. Since the little guy is very sensitive to spicy food, I made this mild in heat- if I was making this for just me, I would've added in a jalapeno- but it was still full of flavor.

This might've just been a feel-better-about-what-I'm-eating type of meal, but it is definitely worth making again. Not only was it quick to make, it also yields a nice amount and the leftovers are just as delicious.

If going without meat isn't your thing, you could easily add cooked chicken along with or in place of the beans, but it's quite substantial as is.

1/2 cup uncooked quinoa, well rinsed
1 cup water
1 tbsp olive oil
2 carrots, sliced
1/2 large red onion, chopped
1/2 green bell pepper, diced
1 red bell pepper, diced
kosher salt and fresh ground pepper
2 garlic cloves, minced
1 (32 oz.) carton vegetable broth
1 (14.5 oz.) can petite diced tomatoes, with mild green chiles
1 (15.5 oz.) can light red kidney beans, drained and rinsed
1 cup frozen corn
1 tsp corriander
1 tsp cumin
1 bay leaf
1/4 cup chopped cilantro
diced avocado and shredded sharp cheddar, for serving

Bring quinoa and water to boil in a small saucepan. Cover, reduce heat, and simmer for about 12 minutes . Set aside.

Meanwhile, in a stock pot or dutch oven, heat oil over medium heat. Add carrots, onion and peppers. Season with salt and pepper and saute until vegetables are becoming soft, about 10 minutes. Add garlic and cook for an additional minute.

Add broth, tomatoes with their juices, beans, corn, corriander, cumin and bay leaf. Reduce heat, cover and simmer for 10 minutes, or until carrots are tender. Remove baf leaf. Stir in cooked quinoa and chopped cilantro. Taste and adjust seasonings (especially salt) if needed.

Garnish indvidual bowls with avocado and cheese.

Vegetarian Black Bean Chili with Quinoa

This week, I've challenged myself to create tasty and healthy meals, using up the random ingredients in my fridge and pantry , without food shopping. Its so easy to just run to the grocery, and we have a bad habit making far too many trips there during the week, to grab this or that. I'm pretty sure Beckett thinks his daddy spends his time away from the house split equally between work and "the store."

The chili was a last minute decision the other night, when I couldn't figure out what I wanted to make with the chicken I'd defrosted. It worked great since I wasn't sure what time Sage would be home, and I was able to let the chili simmer and then prepare the fast cooking quinoa when I knew he was on his way. This meal was warm and comforting, while still being a healthy, flavorful and very easy dinner to make. Serves 4.

1 tbsp olive oil
1 medium yellow onion, chopped
3/4 cup coarsely chopped carrots
2 ribs celery, diced
sea salt and fresh ground pepper
3 cloves garlic, minced
1 (6 oz.) can tomato paste
1 (14.5 oz.) can diced Southwest Style Tomatoes (with green chiles, jalapenos and lime juice)
2 (15 oz.) cans black beans, drained and rinsed
3/4 cup vegetable (or chicken) stock
2 tbsp chili powder
1 tsp cumin
1 tsp corriander
1 tsp oregano
1 1/2 cups uncooked quinoa, rinsed well
greek yogurt (or light sour cream,) for serving

Heat oil over medium heat in a large skillet (or stockpot or dutch oven.) Add onions, carrots and celery, and sesaon with salt and pepper. Saute began to soften, about 5 minutes. Add garlic and cook for another minute or two.

Add in tomato paste, diced tomatoes, beans, stock, and seasonings. Mix well. Cover, reduce heat and simmer for a half hour or so. (Just make sure vegetables are tender.)

Bring quinoa and 3 cups water to boil in a saucepan. Cover and simmer for 12-15 minutes or until it has opened up and water is absorbed.

Serve chili over a small bed of quinoa. Top with yogurt.