Spicy Baked Falafel Burgers

As promised, I’m skipping Wordless Wednesday this week so I can share this yummy recipe :)

Note: These picture are terrible. Please don’t let them deter you from trying this recipe. They came out fantastic!

Spicy Baked Falafel “Burgers”

Served on a whole wheat sandwich thin with sliced tomato, onion and hummus. With a side of pretzel thins.

Served on a whole wheat sandwich thin with sliced tomato, onion and hummus. With a side of pretzel thins.

Ingredients:

  • 2 Tbsp minced garlic
  • 1 Tbsp Tahini
  • 2 (15oz) cans of chickpeas, drained and rinsed
  • handful of cilantro
  • 1 medium onion, chopped
  • 4 Tbsp chickpea flour
  • 2 Tbsp lemon juice
  • 1 Tbsp Liquid Smoke
  • 1 Tbsp Sriracha
  • 1 tsp Chipotle (or any hot/spicy) chili powder
  • 2 tsp cumin
  • 2 tsp coriander

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Directions:

  1. Preheat oven to 400* F and line a baking sheet with parchment paper
  2. Put all ingredients in food processor and blend/pulse until well combined
  3. Transfer to a large mixing bowl, then form into 6-8 patties.
  4. Bake for 15 minutes, then flip gently and bake for another 10-15 minutes.
  5. Serve with your choice of bun/wrap and toppings/condiments.
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Served in a wrap with spinach, tomato, hummus, and extra Sriracha

 

Note: I made 6 burgers but they are so huge that next time I think I’ll make 8 instead.

Here’s the nutritional info per burger if you make 6: 218 calories, 3g fat, 39.5g carbs (7.8g fiber, 1.2g sugar) and 8.9g protein

And per burger if you make 8: 163.5 calories, 2.3g fat, 29.6g carbs (5.8g fiber, .9g sugar) and 6.7g protein

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New Recipe: Southwestern Quinoa and Black Bean Casserole, and I made my Running Goal!

Before I get to the recipe, I wanted to share that I made my running goal for the month! 100.56 miles to be exact. I ran twice yesterday so I wouldn’t have such a long run today. Breaking the 13.1 miles apart like that definitely helped!

I ran 3.7 miles at lunch yesterday (in the Newton Fates): a 5 minute warm up, then 3 repeats of 3×3 hills, followed by a 10 minute tempo run and a quick cool down. After I got home and took Lucy for her walk, I jumped on my treadmill and did another 3.5 miles (in the Saucony Fastwitch 6s): 3 minute warm-up followed by 1:2 (run:jog) intervals. Then today I ran 7.01 miles (Brooks PureFlow 2s) doing 1:30/2:00 (run/jog) intervals.

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I’m feeling pretty good about my running, and starting to gain a little confidence about marathon training beginning (in 9 days!!). I’m also looking forward to slowing back down for my longer runs. I’m perfectly happy running anywhere from 9 – 12 minute miles at any given time ;)


Today’s recipe is a deliciously spicy “Beans, Greens, and Grains” (thanks Matt for that label!) healthy concoction.

Southwestern Quinoa and Black Bean Casserole

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Ingredients:

  • 1 Tbsp Olive Oil (or use non-stick cooking spray or a splash of veggie broth) for sauteing
  • 1 Red Onion, chopped
  • 1 heaping Tbsp minced garlic
  • 1 Jalapeno pepper, diced
  • 1 Poblano pepper, diced
  • 1 cup Vegetable broth
  • 1 can (15-oz) black beans – drained, rinsed, mashed
  • 1 cup dry quinoa (I use pre-rinsed)
  • 1 can (15-oz) Fire-roasted diced tomatoes (not drained)
  • 1 Tbsp (Hot Mexican) chili powder
  • 1 Tbsp Cumin
  • 1/2 tsp Cayenne pepper
  • 2 Tbsp Nutritional Yeast (optional)
  • 1 bunch scallions (approx 6), chopped – both white and green parts
  • 1 can (4-oz) sliced black olives, chopped
  • handful of fresh cilantro, chopped
  • 1 tsp Smoked Paprika

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Directions:

  1. Preheat oven to 350* Fahrenheit
  2. Saute the onions, garlic, jalapeno and poblano pepper for about 5 minutes until starts browning
  3. Add the broth, beans, quinoa, tomatoes, cumin, chili powder, and cayenne pepper. Give a good stir.
  4. Reduce heat, cover, and simmer for about 20 minutes.
  5. Pour into a non-stick cooking spray-ed 9 x 13 casserole dish
  6. Sprinkle the nutritional yeast on top, then the scallions, olives, and cilantro. Then sprinkle the paprika over it.
  7. Bake for 20 minutes.
  8. Serve!

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Note: You could also wait until you take it out of the oven before adding the scallions and olives. Personally, I like them a little crispy!

I cut this into 6 servings, with the following nutritional info per serving: Calories: 280, Fat: 6 grams, Carbs: 45 grams (Fiber 10 grams, Sugar 5 grams), Protein: 12 grams

I topped mine with guacamole and tortilla chips. Yummy!


Today is the last day of the January #writeandrun31 challenge. Other than the 3 days I had to miss because of the concussion, I ran every day in January (I actually started my #runstreak on November 23rd), and I think I’ve only missed 3 or 4 days of blogging. This challenge has been amazing! I’ve made some new friends and discovered some new blogs, and I’d like to especially thank Matt Frazier of No Meat Athlete, and Christine Frazier (his sister) for putting this together. I’ll be continuing on into February, though I do plan on taking a rest day or two before marathon training starts (in 9 days!!!).

Meatless Monday – Black Bean and Sriracha Pasta

This is delicious, spicy, and easy! Go make it now :)

bb-sriracha pasta 1

  • 1 box (approx 12oz) pasta – I used Barilla Veggie Penne Pasta
  • 1 can (approx 15oz) black beans (don’t drain!)
  • 3 Tbsp Tahini
  • 3 Tbsp Sriracha
  • 2 Tbsp low sodium soy sauce
  • 1 Tbsp lime juice
  • 1 tsp Agave (or any sweetener)
  • 4 scallions, chopped
  • 1 Tbsp sesame seeds

Directions:

  1. Cook pasta according to package directions
  2. Put the black beans, tahini, sriracha, soy sauce, lime juice, and Agave in a food processor and blend until creamy
  3. Transfer the black bean “sauce” to a large bowl and add the scallions.
  4. Drain the cooked pasta, pour it into the bowl with everything else, and mix it all together. Then top with the sesame seeds.
  5. Serve and enjoy!

bb-sriracha pasta 2

I got 5 servings out of this. I didn’t measure but approx 1.5 cups per serving:

Per serving – 414 Calories, 7g fat, 70g carbs (7g fiber, 5g sugar), and 17g protein

Zucchini, Black Bean, and Black Olive Burritos

This was my 2nd time making these, and Wow are they good! This time I took pictures as I went along so that I could share it with you :)

This recipe is adapted from the one in Isa Chandra’s book Appetite for Reduction. I highly recommend this (and all of her) book(s)!

Zucchini, Black Bean, and Black Olive Burritos

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Ingredients:

  • Non-stick cooking spray
  • 2 Tbsp vegetable broth (or water)
  • 1 Tbsp Cilantro base
  • 2 medium or 1 large zucchini, shredded (about 4 cups worth)
  • 2 jalapenos, seeded and diced
  • 4 garlic cloves (or 2 Tbsp) minced
  • 4 oz sliced black olives
  • 1 Tbsp taco seasoning (or 1 tsp cumin + 1 tsp coriander + 1 tsp chili powder)
  • 8 oz salsa verde (tomatillo salsa)
  • 1 (15 oz) can black beans – drained, rinsed, and mashed
  • 1/2 cup chopped green onions (scallions)
  • 1/4 cup fresh cilantro, chopped
  • 4 (whole wheat) burrito-sized tortillas

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1. Saute the zucchini and jalapeno in a large skillet lined with non-stick cooking spray, and veg broth (or water) until it starts turning brown (about 10 minutes): 2014-08-09 13.02.37

 

2. Add the garlic, olives, cilantro base and taco seasoning, and saute for about 2-3 minutes: 2014-08-09 13.09.53

3. Add the salsa and black beans, give a good mix, and reduce heat to low, letting it simmer for about another 5-10 minutes: 2014-08-09 13.13.10

4. Warm the tortillas then add the filling, and top with scallions and cilantro. Serve! 2014-08-09 13.22.49

I added some of my fresh salsa and (of course) guacamole to mine, and for hubby I added some non-dairy sour cream. I also made some brown rice and added lime juice, cumin, and cilantro to serve on the side. Yummy!

Nutrition info per serving is based on 6 servings of the filling only (I’m not including the burritos because the info varies so much depending on the brand used):  113 Calories, 2.1g  fat, 18.8g carbs (6.2g fiber, 2.5g sugar), and 5.9g protein

Quinoa, Black bean, and Sweet Potato chili

A couple weeks ago I found and tried THIS recipe. While my husband really liked it, it was just “off” somehow for me. Today I decided to do a recipe makeover with it, and Wow! I’m so glad I did! By omitting the oil, subbing salsa and cilantro base for the tomato paste, using homemade refried black beans, and adding in some hot sauce, what a delicious difference it made!   As a bonus, it’s also quick and easy to make :)

Q-BB-SP Chili

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Ingredients:

  •  1.5 cups homemade refried black beans (I used THIS recipe subbing black beans and adding extra spices, or just use a 15 oz can – rinsed and drained)
  • 1 cup salsa (I used Frontera Jalapeno and Cilantro)
  • 32oz vegetable broth
  • 1 onion, chopped
  • 2 Tbsp minced garlic
  • 2 Tbsp cilantro base (in the Ethnic aisle of most grocery stores – it’s made by Goya)
  • 1 Tbsp chili powder (I used Hot Mexican)
  • 1 Tbsp cumin
  • 1 tsp oregano
  • 1 sweet potato, diced
  • 1 cup quinoa
  • Tobasco sauce (optional)
  • Cilantro (to garnish)
  • non-stick cooking spray

1. Spray a large soup pot with non-stick cooking spray, set on medium-high heat and saute the onion and garlic until fragrant (about 5 minutes)

2. Add the salsa, cilantro base, cumin, chili powder, oregano, beans, and sweet potato. Cook for about 2-3 minutes, stirring constantly.

3. Add the broth, give it a good mix and then bring to a boil.

4. Add the quinoa, reduce heat to very low, cover and let simmer for about 30 minutes.

5. Remove from heat and serve. Top with a few (or a lot of) drops of Tobasco sauce and a little cilantro. Other optional toppings (not included in nutritional info): Tofutti Sour Cream, Guacamole, crumbled tortilla chips…

With a dollop of Tofutti (vegan) Sour Cream

With a dollop of Tofutti (vegan) Sour Cream

Makes 8 servings. Per serving is 211 calories, 3.1g fat, 36.3g carbs (5.7g fiber, 3g sugar) and 7.9g protein.

This was so good that I had it for lunch and dinner!

I also had quinoa for breakfast – Chocolate quinoa with banana and maple syrup – Mmmmmm! I used THIS recipe, but I subbed maple syrup for the honey, left out the mint, and added a tablespoon of PB2. And I used unsweetened vanilla coconut milk instead of almond.

Chocolate Quinoa with Banana and Maple Syrup

Chocolate Quinoa with Banana and Maple Syrup

Polenta and Black Bean “Nachos”

I’m home sick today – it seems that both Lucy and I caught the same stomach bug. I didn’t think that was possible, but we did share a spoonful of peanut butter the other night…

Anyways, after our walk this morning I started feeling a little better (and I think she’s on the mend as well) so I headed into the kitchen to make something with the batch of refried black beans I whipped up over the weekend. Usually I make my own polenta, and use canned beans, but today it was the other way around.

A tube of polenta cut into "Nacho"-sized rounds.

A tube of polenta cut into “Nacho”-sized rounds.

Ingredients:

  • 1-pound tube of Polenta, sliced into 24 rounds
  • 1.5 cups Refried Black Beans (I used THIS recipe but with black beans and additional spices. Or you can just use canned :))
  • 1 bunch green onions, chopped
  • 1 Tbsp taco seasoning
  • 1 tsp Emeril’s Southwest Essence (optional)
  • 1 cup fresh salsa
  • 2 oz guacamole
  • 1 Tbsp cilantro

 

Chopped green onions, fresh salsa, guacamole, refried black beans, and taco seasoning

Chopped green onions, fresh salsa, guacamole, refried black beans, and taco seasoning

Instructions:

  1. Preheat oven to 375 and line a cookie sheet with parchment paper.
  2. Put the Polenta rounds on the parchment paper, in a single layer and sprinkle with Emeril’s SW Essence 

     

    You can skip the Emeril's seasoning, or just use any kind of chili powder.

    You can skip the Emeril’s seasoning, or just use any kind of chili powder.

     

  3. Bake for 15 – 20 minutes, then remove from oven and flip each piece over.
  4. Add 1 Tbsp refried beans to each round, then sprinkle the green onions, taco seasoning, and cilantro over it all. 

     

    Polenta rounds topped with refried black beans, taco seasoning, green onions, and cilantro.

    Polenta rounds topped with refried black beans, taco seasoning, green onions, and cilantro.

     

  5. Bake for another 15 – 20 minutes, then remove from oven.
  6. When ready to serve, top each round with 2 tsp salsa and a dab of guacamole.

     

    Add salsa and a dab (or a glob!) of guacamole!

    Add salsa and a dab (or a glob!) of guacamole!

     

    Mmmmmm!

    Mmmmmm!

    One serving = 6 “nachos.” This nutritional info is based on canned beans (I haven’t entered the homemade recipe yet) and packaged taco seasoning (ditto):

    Calories: 332, Fat: 11.6g (because of the guacamole I’m sure), Carbs: 46g (9.3g fiber and 2.9g sugar), and Protein: 9.4g

Meatless Monday: the Tuesday edition ;)

So yesterday just flat-out sucked. I had a miserable day at work, and then after I got home, took Lucy for her walk, and ate some dinner I was just done. I did open my blog and clicked on “New Post,” but that was it. I never even typed a single word!

So without further ado, let me share this weekend’s yumminess!

The first recipe is Quinoa-Polenta Pie, and comes from Straight Up Food. You can see the original HERE. The only changes I made were using using coriander instead of oregano, and I sprinkled smoked paprika over it before baking. It was DELICIOUS!

Quinoa-Polenta Pie

Quinoa-Polenta Pie

Quinoa-Polenta Pie topeed with guacamole and BBQ sauce.

Topped it with (my new favorite combo of) guacamole and BBQ sauce, and after the first bite I was ready to make a whole ‘nother batch! I’ve also since had it topped with some black beans and salsa, and topped with a refried bean concoction of onions, jalapenos, fire-roasted diced tomatoes, black olives and fat-free refried beans. The possibilities are endless! YUM!

 

Next up was a Quinoa/Black bean/Sweet Potato Chili from MilkFreeMom.com, which can be viewed HERE.  Again, I subbed coriander for oregano, but that was the only change I made. On it’s own, I wasn’t all that crazy about this one, but I think that’s because I’m still acquiring a taste for sweet potatoes. My husband, on the other hand (who is a meat-eater), LOVED this recipe!

Quinoa/Black bean/Sweet Potato Chili

Quinoa/Black bean/Sweet Potato Chili

I ended up putting fresh salsa, guacamole, lime juice, and some tortilla chips in mine, and that made it quite delicious. It was really easy to make, and I’ll probably give it another go at some point.


 

After I cleaned up the kitchen and took another walk with Lucy, I got right back to it with Mexican Black Bean Burgers from Finecooking.com. The recipe can be viewed HERE. I used a Flax egg instead of a chicken egg, whole wheat panko instead of bread crumbs, Hot Mexican chili powder, and only 1 tbsp of oil – when it came time to “fry” them I used PAM.  I will absolutely make these again, but without ANY oil next time.

Mexican Black Bean Burger (with vegan potato salad, topped with BBQ sauce and guacamole)

Mexican Black Bean Burger (with vegan potato salad, topped with BBQ sauce and guacamole)

I could easily eat one of these every day – they were THAT good!


 

I even broke down and made dessert, but only because I had 2 almost-rotten bananas that I didn’t want to throw away ;)  Peanut Butter, Banana, and Chocolate Chip Brownies from the Earth Balance site. Original recipe HERE. No changes to this recipe except for the brands of peanut butter and soy milk.

Peanut butter,banana,chocolate chip brownies

Peanut butter,banana,chocolate chip brownies

Almost 250 calories for this tiny little brownie! Eek!

Almost 250 calories for this tiny little brownie! Eek!

These were so decadently delicious! I had to cut them into 16 servings to get the calories under 250!  After hubby and I each had one, I immediately packed them away to take into work.  Something like this is definitely a RARE treat, as I normally try to eat healthy and with very little added sugar!


 

All in all, it was a good day in the kitchen and I have 2 new recipes to add into my regular rotation :)