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Italian Wheat Bulgur Salad Recipe

April 30, 2012 By Leave a Comment
italian bulgur salad recipeAs part of my healthy eating changes, I have frequently been preparing wheat bulgur, with vegetables.  This Italian Wheat Bulgur Salad Recipe is similar to tabuoli, but with a focus on the popular flavors of Italy.

Italian Wheat Bulgur Salad
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Recipe type: Salad
Author: Robin Gagnon
Prep time: 10 mins
Cook time: 10 mins
Total time: 20 mins
Serves: 4
Ingredients
  • 1 tbs. olive oil
  • 1 cup chopped sweet onion
  • 1 small zucchini squash (quartered & sliced)
  • 1 clove garlic (crushed/minced)
  • generous pinch of thyme
  • 1 cup wheat bulgur (dry)
  • 1 3/4 cup chicken or vegetable broth
  • 1/4 cup white wine
  • 1 cup diced tomato
  • 1/3 cup chopped fresh basil
Instructions
  1. Heat oil on med-high, in large wok or dutch oven.
  2. Lightly saute the onions, zucchini, garlic & thyme. 1-2 minutes.
  3. Add the bulgur and saute another minute.
  4. Add broth and wine, bring to boil, then cover & reduce to simmer*.
  5. Once liquid is absorbed, remove from burner, and add the tomato & basil.
  6. Can be served warm, or cold.
Notes

*Bulgur is simmered, rather than shutting off to absorb liquid, to cook wine.

Optional: Add diced chicken, shrimp, garbanzo beans or sliced fresh mozzarella, for a more substantial mean and additional protein.

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italian wheat bulgur salad

Filed Under: Food, light recipes, Recipes, Salads, Vegetables, Vegetarian Tagged With: , , ,

Zucchini Ribbons and Pappardelle with Garlic Cannellini Bean Sauce

April 19, 2012 By 1 Comment
zucchini pappardelle with garlic cannellini bean saucePappardelle is an extra wide variety of Fettuccine (my daughter’s favorite pasta).  Normally I would prepare a butter or cream sauce for Pappardelle, but I wanted something healthier, but still sort of creamy this time around.  After scouring the pantry, I decided that mashed cannellini beans would provide the creaminess for the sauce that night, as well as a nice little boost of protein and fiber.  I had a couple small zucchini squash on hand, so those were sliced into ribbons to mimic the shape of the pasta. Parmesan cheese, thyme and garlic add flavor.

The resulting Zucchini Ribbons and Pappardelle with Garlic Cannellini Bean Sauce recipe is both low in fat and vegetarian.  My daughter and I both enjoyed it, and I caught her sharing a few of the leftover noodles with our dog later that evening (who surprisingly seemed to like them as well).

Zucchini Ribbons and Pappardelle with Garlic Cannellini Bean Sauce
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Recipe type: Pasta
Author: Robin Gagnon
Prep time: 10 mins
Cook time: 15 mins
Total time: 25 mins
Serves: 4
A lowfat vegetarian pasta dish.
Ingredients
  • 1/2 lb. of pappardelle
  • 2-3 small zucchini
  • 1 tsp olive oil
  • 2 cloves of fresh garlic (minced/crushed)
  • 1/3 cup chicken or vegetable broth
  • 2 tbs. white wine
  • 1/2 cup cannellini beans (cooked)
  • 1/4 tsp dried thyme
  • 1/4 cup grated Parmesan cheese (plus some to top at serving time)
Instructions
  1. Bring a large pot of water to boil.
  2. While waiting for water to boil: Slice the zucchini into thin ribbons, and mash the cannellini beans into a paste.
  3. In another pan (med-high), saute the garlic in olive oil, for approx. a minute, add broth, wine, bean paste and thyme. cut down to simmer.
  4. Add pappardelle to pasta water. When almost done cooking, add the zucchini ribbons to the water. Boil an additional minute, then drain.
  5. Combine sauce and zucchini pasta and stir to coat. Add grated Parmesan and gently stir again to incorporate the cheese.
  6. Serve with more grated cheese and cracked black pepper.
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zucchini pappardelle recipe

Filed Under: Entrees, Food, light recipes, Pasta, Vegetarian Tagged With: , , ,

Spring Scallion Fettuccine

April 11, 2012 By Leave a Comment
spring scallion fettucinni

My daughter’s favorite pasta is fettuccine, and she loves scallions, so this simple recipe was made for her :)

Spring Scallion Fettuccine
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Recipe type: Pasta
Author: Robin Gagnon
Ingredients
  • 2-3 nests of fettuccine
  • tops from about 5 scallions
  • 1/2 tsp crushed garlic
  • 1/2 tbs. butter or spread
  • tsp. of grated Parmesan cheese
Instructions
  1. Drop the fettuccine into boiling water, and cool al dente.
  2. Melt butter/spread in pan over med-high heat.
  3. Add garlic and lightly saute.
  4. Add the pasta and scallions. Cook until scallions are wilted.
  5. Top with Parmesan to serve.
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spring fettucinni recipe

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Quinoa and White Bean Fritters: A Gluten Free Vegetarian Recipe

April 10, 2012 By 10 Comments
quinoa white bean fritter recipeI’ve been experimenting with quinoa (pronounced keen-wah) a good deal of late, and this Quinoa and White Bean Fritter recipe is the most recent result.  Quinoa is a pseudo grain, that is high in protein, and gluten free, so it is a perfect match for both vegetarian and gluten-free diets.  These fritters include beans, as well as quinoa, so they are particularly high in both protein and fiber.   They would already be filling, the frying makes them even more so, thus it only takes a few for a portion.

I served them with a pickled jalapeno “tartar” sauce, but they would also go well with a wide variety of dipping sauces, or even served in a sandwich.

Quinoa and White Bean Fritters: A Gluten Free Vegetarian Recipe
5.0 from 2 reviews
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Recipe type: appetizer or entree
Author: Robin Gagnon
Prep time: 10 mins
Cook time: 15 mins
Total time: 25 mins
Serves: 4-8
Ingredients
  • 2 cups cooked golden quinoa
  • 15 oz. can of small white beans (drained but not rinsed)
  • 1/2 sliced sweet onion
  • 1 egg
  • 1 tsp. Mrs. Dash seasoning
  • 1 tsp. powdered vegetable bouillon
  • 1/2 tsp. curry powder
  • 3/4 cup corn flour
  • 1 tbs chopped fresh parsley
  • *1/2 cup of oil for frying
Instructions
  1. Place 1 cup of the quinoa, 1/2 the can of beans, egg and the onion in food processor, and puree.
  2. Place in mixing bowl, and add remaining ingredients, including the remained of the beans and quinoa. Stir well, then set aside for a few minutes.
  3. Heat the oil (med-high heat).
  4. Drop a few dollops of the quinoa and bean fritter mix into the hot oil.
  5. When the bottom gets golden brown, flip to cook other side.
  6. After both sides are crisp and lightly browned. Remove from oil and set on paper towels or rack, while cooking the rest.
Notes

Substitute the white beans for black, and the parsley for chopped cilantro or jalapeno, for a Southwest flair to the recipe, and serve with ranch dip.

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quinoa white bean fritters

Filed Under: Appetizers, Entrees, Food, Gluten Free Recipes, Vegetarian Tagged With: , , ,

Black Bean and Quinoa Soup: Gluten-Free Recipe

April 2, 2012 By 4 Comments
black bean quinoa soup
I have been experimenting with different whole grains a lot lately, especially quinoa.  This Black Bean and Quinoa Soup is one of the more successful of resulting recipes.  The texture is somewhat thick (stew may have been a more appropriate title), so it is filling.  This bean and quinoa soup is very high in protein and fiber.  It also provides a good deal of iron and lycopene, from the addition of spinach and tomatoes.  It doesn’t get much healthier than this one.

Black Bean and Quinoa Soup
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Recipe type: Soup
Author: Robin Gagnon
Serves: 12-15
Ingredients
  • 1 lb. black beans. (pre-soaked and rinsed)
  • 1 tbs. olive oil
  • 2 cloves of garlic (crushed/minced)
  • 3/4 cup carrot (small diced) approx.1 extra large carrot
  • 1 cup dry quinoa
  • 9 cups (2 qts. plus a cup) chicken or vegetable stock
  • 2 bay leaves
  • 15 oz. can of petite diced tomatoes
  • spinach (1 can, or an 8 oz. bag of fresh baby spinach)
Instructions
  1. Rinse and soak the beans overnight. Drain and rinse again. Set aside.
  2. Put oil in large stock pot or dutch oven, over medium heat.
  3. Once hot add carrots and garlic, saute, until garlic is cooked through.
  4. Add the quinoa, stir and cook another minute.
  5. Add all the remaining ingredients except the spinach. Cover and simmer.
  6. After 2 hours, add spinach, and continue to cook until beans are soft.
Notes

Nice served with diced tomatoes and fresh herbs, as shown above. Also great with: salsa or sour cream. Tortilla chips or whole grain rolls make a great side with this soup.

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carrots and quinoa for soup

The carrots, garlic, quinoa and bay, before adding remaining ingredients.

Filed Under: Food, Gluten Free Recipes, light recipes, Soups, Stews & Chilis, Vegetarian Tagged With: , ,

Whole Wheat Pearl Couscous with Red Pepper, Sweet Onion and Spinach

March 10, 2012 By Leave a Comment

whole wheat couscous recipe with red peppers spinach onionsNot all couscous is created equal.  I usually cook the French style, which is the very tiny grains.  Pearl (also known as Israeli) couscous, is larger, about the size of a BB when cooked.  Also keep in mind that most couscous is not whole grain, if it is, it will be clearly marked as whole wheat.

This is the first time I’ve cooked the whole wheat pearl version, and while I do prefer the French style, it was a nice change.

Whole Wheat Pearl Couscous with Red Pepper, Sweet Onion and Spinach Recipe
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Recipe type: Vegetarian
Author: Robin Gagnon
Prep time: 4 mins
Cook time: 25 mins
Total time: 29 mins
Serves: 3-4
Ingredients
  • 1/2 cup sweet red pepper (diced small)
  • 2/3 cup diced sweet onion
  • 1 large clove of garlic (minced)
  • 1 cup whole wheat pearl couscous
  • 1 1/2 cups chicken or vegetable stock
  • 1 1/2 – 2 inch sprig of fresh rosemary
  • 1 bay leaf
  • 2 cups baby spinach leaves
Instructions
  1. Coat wok or non-stick skillet with cooking spray.
  2. Lightly saute the peppers, onions and garlic.
  3. Add the couscous, stock,rosemary and bay. Bring up to boil, then reduce to simmer & cover.
  4. After liquid is absorbed and couscous is soft (about 20 minutes), take off burner and add the spinach. Mix well, to wilt spinach.
  5. Serve from hot to room temperature.
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whole wheat pearl couscous recipe

Filed Under: Entrees, Food, light recipes, Vegetables, Vegetarian Tagged With: , ,

Pizza Style Tomato-Basil Quinoa Stuffed Peppers

March 9, 2012 By 8 Comments

quinoa stuffed peppers - tomato basil quinoa stuffed peppersThese “pizza style” Tomato-Basil Quinoa Stuffed Peppers with Mozzarella, are an answer to getting your family to eat a healthy, low fat, high fiber, whole grain meal without complaints.  While this stuffed pepper recipe is meatless, quinoa is considered a complete protein, and the mozzarella adds another 7 grams of protein to the meal.  These quinoa stuffed peppers are gluten free, as well.

This would be a great way to introduce this pseudo grain to your family, since the recipe has the pizza flavors most kids already love.

quinoa stuffing for peppers with tomato

Quinoa stuffing for red peppers, before adding Parmesan and basil.

quinoa stuffed peppers

I tried two different pepper cuts for stuffing. The flatter "boat" style worked out far better with the quinoa stuffing. It also allowed for enough mozzarella on top.

Tomato-Basil Quinoa Stuffed Peppers Recipe
5.0 from 1 reviews
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Recipe type: Entree – Vegetarian
Author: Robin Gagnon
Serves: 4
Ingredients
  • 1 cup golden quinoa
  • 1 1/2 cups chicken or vegetable broth
  • 1 large clove of garlic (crushed & minced)
  • 1/4 tsp crushed red pepper flakes
  • 1 can diced fire roasted tomatoes (15 oz.)
  • 1/4 cup grated Parmesan cheese
  • 1/4 cup chopped basil
  • 2 large red sweet peppers
  • 4 oz. mozzarella cheese
  • Marinara or other tomato sauce to top
Instructions
  1. Put quinoa, broth, garlic, crushed red pepper & roasted tomatoes in sauce pan. Bring to boil, then reduce and simmer about 35 minutes (see pic for consistency you want).
  2. Preheat oven to 375 degrees.
  3. Mix in the Parmesan and chopped basil.
  4. Cut the peppers lengthwise, and remove core & seeds.
  5. Generously pack the pepper “boats” with quinoa stuffing.
  6. Bake for 30 minutes.
  7. Top each stuffed pepper with 1 oz. of mozzarella cheese. Bake 8-10 more minutes, until bubbly and lightly browned on edges.
  8. Serve.
Calories: 300 Fat: 8 Carbohydrates: 45 Fiber: 12 Protein: 15
Notes

About 300 calories per serving, without adding sauce on top. I like adding a generous scoop of my homemade marina sauce, some extra chopped basil & Parmesan.

If you have some less calorie conscious family members, who expect meat, top theirs with a few slices of pepperoni, over the mozzarella… pizza style.

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Filed Under: Entrees, Food, Gluten Free Recipes, light recipes, Vegetables, Vegetarian Tagged With: , , ,

Bulgar Wheat Salad with Garbanzo Beans, Lemon and Sun-Dried Tomatoes

February 28, 2012 By 3 Comments
cracked wheat recipe This Bulgar Wheat Salad Recipe with Garbanzo Beans, Lemon and Sun-Dried Tomatoes is packed with flavor.  It is a great example of how eating healthier, even meatless, does not have to be a sacrifice.

Bulgar Wheat Salad Recipe with Garbanzo Beans, Lemon and Sun-Dried Tomatoes
5.0 from 1 reviews
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Recipe type: Salad / Side Dish
Author: Robin Gagnon
Prep time: 8 mins
Cook time: 10 mins
Total time: 18 mins
Serves: 4
Ingredients
  • 1 cup dry bulgar (cracked wheat)
  • 2 cups chicken broth (for vegans, just substitute vegetable broth)
  • generous pinch of thyme
  • tsp. olive oil
  • 1 clove crushed garlic
  • 1/4 cup chopped sun-dried tomatoes (not oil packed)
  • 1 (15 oz) can garbanzo beans
  • 1 lemon
  • 1/4 cup sliced black olives
  • 1 tbs. capers (small)
  • kosher salt (to taste)
Instructions
  1. Put bulgar, broth and thyme in saucepan, bring to boil, then cover and turn off burner.
  2. Zest 1/2 the lemon, cut the zested half off and juice it. Reserve both.
  3. Saute garlic in the olive oil, add sun-dried tomatoes & the lemon zest.
  4. After about 2 minutes remove from heat, and add the bulgar and remaining ingredients.
  5. Best served at room temperature, with sliced lemon.
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cracked wheat garbanzo bean salad

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Vegetarian Stuffed Eggplant Recipe: Love Kraft Singles

February 10, 2012 By

I adore cheese, perhaps a little too much…lol.  Lucky for me I’ve been able to enjoy cheese in my dishes, by  using Kraft Singles, the 2% Singles to be exact.  Kraft Singles are real cheese, actually made with milk, not some weird artificial stuff, like those similarly packaged cheese products that taste like wax.  Being able to get real cheese in this packaging, is very convenient for me, each slice is a standard size, so tallying fat, calories, protein, etc. for recipes is easy.  In addition to the convenience of the packaging, Kraft Singles melts like a dream.stuffed eggplant recipe vegetarianThis afternoon, I made Vegetarian Stuffed Eggplant for lunch, and the addition of Kraft Singles not only brought great flavor, but also provided 20% of my calcium requirement and 4 grams of protein, all for just 45 calories, since I was using the 2% variety…  just look at that gooey yumminess :) I’ve included the recipe below for your convenience.

Convenience without sacrifice… got to love it.  That is why,  I love Kraft Singles.

Stuffed Eggplant Recipe (vegetarian)
4.8 from 11 reviews
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Recipe type: Entree
Author: Robin Gagnon
Prep time: 10 mins
Cook time: 25 mins
Total time: 35 mins
Serves: 2
Ingredients
  • large eggplant (cut into planks – you will need 4 for 2 servings)
  • 2 egg whites
  • 1/4 cup low fat milk
  • 1/2 cup flour
  • 1/2 cup Italian bread crumbs
  • 1/4 cup sliced sweet onions
  • 1/4 cup sliced mushrooms
  • pinch thyme
  • salt to taste
  • 4 vegetarian meatballs
  • 2 Kraft 2% Singles
  • Marinara or other pasta sauce of choice
Instructions
  1. Preheat oven to 350 degrees.
  2. Whisk together egg whites and milk in one bowl, flour and bread crumbs in another.
  3. Dredge eggplant slices in egg mixture, then crumb mixture.
  4. Place on sheet pan and spray both sides with cooking spray.
  5. Bake 10 minutes, flip eggplants, and bake another 10 minutes.
  6. While eggplant is baking saute the mushrooms and onion, and heat pasta sauce.
  7. Remove eggplant from oven and allow to cool enough to handle.
  8. Lightly break up a veggie meatball, and place about an inch from end of eggplant.
  9. Top with mushrooms & onions, place 1/2 a Kraft Single on top of that.
  10. Roll up, starting from the stuffed end. Place rolls side by side, so they won’t unroll.
  11. Put in oven until cheese melts, then plate and top with sauce.
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making stuffed eggplant

I’ve told you why I love Kraft Singles, now it’s your turn.  Go to their Facebook Page and them them why you love Kraft Singles.  You will get your spot on their Facebook map and get entered to win a grocery gift card worth up to $500!

I am one of several bloggers selected by Kraft Foods to participate in the KRAFT Singles “Put Your Love on the Map” program.  While I have been compensated for my time, my opinions are my own, and I have not been paid to post positive comments.

Grocery Gift Card Giveaway is now closed.

Filed Under: Entrees, light recipes, Recipes, Vegetarian
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