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)

Shepherd's Pie

POTATO TOPPING

• 2 pounds russet potatoes, peeled and quartered
• ▢½ cup milk
• ▢¼ cup butter
• ▢kosher salt and freshly ground black pepper, to taste

Meat Filling

• ▢2 tablespoons avocado oil or olive oil
• 1 large onion, diced
• 3 cloves garlic, minced
• 2 large carrots, peeled and diced
• ▢2 celery stalk, diced
• ▢1½ pounds ground lamb or ground beef
• ▢1 teaspoon salt
• ▢¼ teaspoon pepper
• ▢1 cup chicken or beef broth
• ▢1½ tablespoons tomato paste
• ▢1 tablespoon Worcestershire sauce
• 2 teaspoons fresh rosemary, finely chopped
• ▢1 teaspoon fresh thyme, finely chopped
• ▢1 cup frozen peas

• Place the potatoes in a pot on the stove and cover with cold water. Turn the heat to high and bring to a boil. Cook for 13 to 15 minutes, or until the potatoes are soft when pierced with a fork.
• Drain the potatoes in a colander, then return to the pot. Add the milk, butter, salt and pepper and mash until creamy.
• Preheat your oven to 400°F (200°C). In a large oven-safe saute pan, heat the oil on medium heat. Add the onion and garlic and saute for a minute. Then add the diced carrots, diced celery, and lamb. Cook for 8 to 10 minutes or until the meat is browned. Use your spatula to break up the meat while cooking.
• Drain the fat from the pan and add the broth, tomato paste, Worcestershire sauce, rosemary, thyme, salt and pepper. Simmer for about 5 minutes, until the sauce is slightly thickened.
• Add the frozen peas and stir together. Turn off the stove and use the back of your spatula to flatten the meat mixture into a single layer.
• Dollop the mashed potatoes on top of the meat and use a spoon or spatula to spread it flat to the edges. If desired, create texture in the potato topping with a spoon or fork.
• Bake the shepherd's pie until slightly golden, about 25 to 30 minutes. You can broil the top for 1 to 2 minutes as well.

(Source: Downshiftology)

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/)