Quinoa Red Bean Chili

 

Ingredients

• 1 tablespoon oil
• ½ cup diced onion
• 1 medium green bell pepper, cored, seeded and diced
• 2 cloves garlic, finely minced, or 1/2 teaspoon garlic powder
• 2 teaspoons chili powder 
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 1 teaspoon salt
• ¼ teaspoon cinnamon
• Pinch of cayenne pepper, plus more for heat, if desired
• 1 cup quinoa, rinsed and drained
• 3 cans (15-ounces each) red kidney beans, rinsed and drained (see note)
• 3 to 4 cups chicken or vegetable broth, use the lesser amount for a thicker chili
• 3 cans (8-ounces each) tomato sauce
• 1 ½ cups frozen corn kernels

• For the Instant Pot: using the saute function, heat the oil until shimmering and add the onion, bell pepper, and garlic. Cook, stirring often, until the onion starts to turn translucent, 3-4 minutes. Add the chili powder, cumin, oregano, salt, cinnamon and cayenne pepper. Cook until fragrant, 1-2 minutes, stirring often.
• Add the quinoa, beans, broth, and tomato sauce. Give the mixture a good stir. Secure the lid, set the valve to seal, and select manual or high pressure (depending on the IP model you have) and dial up or down to 5 minutes.
• When cooking time has finished, let the pressure naturally release for 10 minutes or so and then quick release the rest of the pressure. Stir in the corn kernels to heat through. Season to taste with additional salt and pepper, if needed. The chili will thicken as it sits off the heat. Serve the chili with cheese, sour cream, avocados, fresh lime wedges, cilantro, or any other chili topping you desire. It is also delicious served over regular or sweet baked potatoes!

• For the slow cooker: in a skillet set over medium heat, heat the oil until shimmering and add the onion, bell pepper, and garlic. Cook, stirring often, until the onion starts to turn translucent, 3-4 minutes. Add the chili powder, cumin, oregano, salt, cinnamon and cayenne pepper. Cook until fragrant, 1-2 minutes, stirring often. Scrape the mixture into the insert of a 5- or 6-quart slow cooker.
• Add the quinoa, beans, broth, and tomato sauce. Give the mixture a good stir. Place the lid on the slow cooker and cook on low for 7-8 hours or on high for 3-4 hours. Stir in the corn kernels to heat through. Season to taste with additional salt and pepper, if needed. The chili will thicken as it sits. Serve the chili with cheese, sour cream, avocados, fresh lime wedges, cilantro, or any other chili topping you desire. It is also delicious served over regular or sweet baked potatoes!
• (Source: Mel's Kitchen Cafe)

Red Lentil Dahl

•  1-2 tbsp coconut oil
• 2 onions chopped 
• 4 garlic cloves minced 
• 2 tsp ginger minced (or more to taste) 
• 1 tsp turmeric 
• 1 tsp coriander 
• 1 tsp cumin 
• 1 tsp red paprika powder 
• 1 tsp garam masala or other curry powder to taste 
• 1 ⅔ cups dry red lentils 
• 3 ¼ cups vegetable broth 
• 1 cup coconut milk 
• 1 cup strained tomatoes or chopped tomatoes
• salt and pepper to taste 
• 2 tsp coconut sugar
• 2-3 tbsp lime or lemon juice

Heat the coconut oil in a skillet or saucepan. Add the chopped onions, and sauté for 2-3 minutes until translucent. 

Add the garlic and ginger sauté for another minute until fragrant. Lastly, add the spices, and sauté for a few seconds to unfold flavors. 

Place the lentils in a fine-mashed sieve and rinse until cold running water. Then add them to the onion mixture in the skillet. 

Pour in the vegetable broth, stir to combine, and bring to a simmer. 

Cook covered for 8-10 minutes, or until the lentils have absorbed most of the liquid. Add the coconut milk and strained tomatoes and simmer another 5-10 minutes, or until the lentils are tender. (If the sauce is too thick, add a little more broth or coconut milk, until the desired consistency is reached). 

Season with salt, pepper, coconut sugar, and lime juice to taste.

(Source: https://biancazapatka.com/en/red-lentil-dahl/#recipe)

Falafel Meatballs with Easy Tzatziki Sauce

 

Meatballs:

• 1 (15-ounce) can chickpeas, rinsed and drained
• ¼ cup chopped fresh parsley
• 1 large egg
• 1 tablespoon dried oregano
• 3 cloves fresh garlic
• 1 teaspoon coarse, kosher salt
• ¼ teaspoon black pepper
• 1 ½ pounds lean ground beef
• ¼ cup minced onion
• ¼ cup milk
• ¼ cup panko or regular bread crumbs
• Squeeze of fresh lemon juice

Tzatziki Sauce:

• 1 cup plain yogurt
• ½ cup grated cucumber, seedless variety
• ½ cup crumbled feta cheese
• 1 clove garlic, finely minced or pressed through a garlic press
• 2 teaspoons fresh lemon juice
• ¼ teaspoon coarse, kosher salt
• Pinch of black pepper
• Drizzle of olive oil

For the Wraps:

• Boston or Bibb lettuce leaves
• Diced tomatoes
• Naan or flatbread

Instructions 

• Preheat the oven to 400 degrees F. Line a large, rimmed baking sheet with foil and lightly grease with cooking spray.
• For the meatballs, combine the chickpeas, parsley, egg, oregano, garlic, salt, and pepper in a blender or food processor and puree. Scrape the mixture into a medium bowl. Add the ground beef or turkey, grated onion, milk, panko or bread crumbs and lemon juice. Mix until combined.
• Shape the mixture into about 16-18 meatballs (a little smaller than golf ball size). Place the meatballs on the prepared baking sheet about 1/2-inch apart. Bake for 15-20 minutes until cooked through.
• For the tzatziki sauce, in a medium bowl, stir together the yogurt, cucumber, feta cheese, garlic, lemon juice, salt and pepper until combined. Drizzle with a bit of olive oil. Refrigerate until ready to use.
• To serve, place 2-3 meatballs on a lettuce leaf, dollop with tzatziki and top with chopped tomatoes. The lettuce wrap can also be served inside naan bread (or serve the naan on the side), if desired.

(Source: https://www.melskitchencafe.com/falafel-meatball-wrap/)