Curried Garbanzo Beans with Saffron Rice

curried garbanzo beans
| ellenfobrien
curried garbanzo beans

Curried garbanzo beans with saffron rice makes for a delicious, low-fat lunch, or dinner. While delicious on its own, you can top this with grilled chicken, or goat for a more substantial meal.

You can also adjust the spice level according to preference.

Prep time: 15 minutes

Cooking time: 40 minutes

Ingredients
  • 2 cups dried garbanzo beans
  • 1 1/2 cups vegetable broth
  • 1 medium yellow onion, diced
  • 2 cloves garlic, finely diced
  • 1 1/2 cups Jasmine rice
  • 3/4 cup chopped tomatoes (use Pom, or similar boxed, chopped tomatoes)
  • 1/2 cup grated carrots
  • 1 cup baby spinach leaves, chopped
  • 1 tbs garam masala
  • 1 tbs curry powder
  • 1 tsp each, salt & pepper
  • 3/4 tsp coriander seeds
  • 3/4 tsp turmeric
  • 1/2 tsp fenugreek
  • 1 tsp sambal
  • 3/4 tsp saffron
  • 2 tbs olive oil
  • Micro greens to garnish
cooking instructions
  • Rinse and drain garbanzo beans; cover with water (~1″ extra water covering the beans)
  • Soak the beans for a minimum 8 hours
  • In a large, heavy bottomed skillet heat oil; add onions, garlic, pepper and spices
  • Stir over medium heat until onions become translucent
  • In a saucepan, add 3 cups water and salt; add 1 tsp salt to the water
  • When rapidly boiling, add rice and reduce heat to medium-low; cover and let simmer until the water is absorbed (~15-20 minutes)
  • When liquid is absorbed, but the rice is still moist, stir in the saffron
  • When the onions are translucent, add garbanzo beans; stir for about 5 minutes
  • Add chopped tomatoes and carrots; stir in sambal and cook for about 5 minutes
  • Incorporate vegetable broth, cover and let simmer for 25-30 minutes, until garbanzo beans are tender
  • Add spinach leaves and cook just until wilted
  • Plate beans over rice and garnish with micro greens

Variations: Curried garbanzo beans can also be used as the base for a lovely Indian-inspired soup. If you have leftovers, consider making a pot of vegetable stew.

Stoplight Peppers with Ground Turkey

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stuffed pepper

Stoplight peppers can also be made with ground beef, or pork.

Stoplight peppers with ground turkey make for a visually pleasing, lower fat and nutrition-packed dish that is thrifty and can be easily modified to taste.

Kids love the idea of a meal in a “container” and the red/yellow/green peppers–hence the “stoplight” moniker allows them to choose their favorite color.

Prep time: 15 minutes

Cooking time: 40 minutes

ingredients
  • 1 lb ground turkey; white meat is lower fat, but use mixed light/dark turkey if you prefer
  • 6 medium peppers: 2 each, red/yellow/green
  • 1/2 yellow onion, finely diced
  • 1/4 cup celery, very finely diced
  • 1/2 cup parsley, finely diced
  • 1/2 cup finely diced carrots
  • 1 tbs tomato paste
  • 1 tsp garlic paste
  • 1 tsp smoked paprika
  • 1/2 tsp chili powder
  • 1 tsp, each — salt, pepper
  • 3/4 cup panko bread crumbs
  • 2 tbs water chestnuts, very finely diced
  • 2 tbs sun dried tomatoes, very finely diced
  • 1/2 cup vegetable broth
  • 2-3 tbs olive oil
cooking instructions
  • Heat olive oil in heavy bottomed skillet (over medium heat)
  • Preheat the oven to 350 degrees
  • Saute the onions, celery and carrots for about 5 minutes, until the onions are translucent
  • Add ground turkey, salt, pepper, paprika, chili powder, water chestnuts, garlic paste and sun dried tomatoes; cook turkey through and lower heat — leave mixture on the flame for 10-15 minutes to allow the flavors to develop
  • Carefully incorporate bread crumbs
  • Prep the peppers: rinse thoroughly, slice the tops so that you can remove them whole; remove seeds and the white pith inside the peppers
  • Spray a 9×12 casserole dish with non-stick cooking spray
  • Remove the turkey mixture from the heat
  • Stuff the peppers with the meat mixture and put the tops of the peppers back on (like a cap)
  • Place the peppers in the greased casserole dish
  • Bake for about 30 minutes until the peppers are fork tender

Variations: If you like, sprinkle cheese on the meat mixture before putting the “cap” on each pepper.

16 Bean Casserole

Bean casserole
| ellenfobrien

Meatless dishes offer significant health advantages and help stretch the food budget. Plus, they are tasty!

Bean casserole is a delicious, thrifty and healthy entree option that reheats well for later-in-the-week lunches, or dinners.

Most supermarkets sell dried bean mixes–add additional ingredients, such as garbanzo beans–to add interest and texture.

Prep time: 15 minutes

Cooking time: 50 minutes

Ingredients
  • 1 pkg dried bean mix
  • 1 cup dried garbanzo beans
  • 1 jar (12 oz) salsa
  • 1 1/2 cups brown rice
  • 3 cups vegetable broth
  • 1 tbs vegetable base
  • 1 1/2 cups diced carrots
  • 3/4 cup diced celery
  • 1/2 cup diced water chestnuts
  • 1 tsp each, salt/pepper
  • 1 cup riced broccoli
  • 1 tsp smoked paprika
  • 1 tsp thyme
  • 1 tbs garlic paste
  • 2 tbs olive oil
  • 1/4 tsp annatto
  • 1 cup panko bread crumbs
  • 1 cup shredded Mexican cheese mix (you can substitute soy cheese if you don’t want to use dairy)
  • 1/2 cup finely diced sun dried tomatoes
  • 1/2 cup pepitas, toasted
  • 3/4 cup finely diced cilantro
cooking instructions
  • Rinse beans and soak overnight (make sure that the water covers the beans by at least an inch); drain and rinse again prior to starting to assemble the casserole
  • Dice the carrots, celery and water chestnuts; set aside
  • Grease 9×12 casserole dish
  • Preheat oven to 350 degrees
  • Toast the pepitas on a small piece of foil for about 5 minutes
  • Mix beans, olive oil, garlic paste, sun dried tomatoes, salt, pepper, thyme and paprika together in a large bowl
  • Add in riced broccoli, bread crumbs and annatto, incorporating carefully–don’t mash the beans
  • Once the mixture is uniform, incorporate the jar of salsa and the vegetable broth
  • Bake for 45-50 minutes, until the casserole is moist, but not soupy; use additional time, if needed
  • Top with the cheese and put oven on broil (425 degrees) for about 10 minutes, until the cheese is slightly browned and bubbly
  • Serve with chopped cilantro garnish

Chili Almond Brittle

chili almond brittle
| ellenfobrien
chili almond brittle

Chili almond brittle, broken into small pieces, is a great garnish on cakes!

Chili almond brittle is perfect for that “once in a while treat” and is easy to make. It’s also a fun gift, or a welcome addition to an office party. I do recommend using a candy thermometer; over- or under-cooking the brittle affects texture and can be iffy.

Prep time: 5 minutes

Cooking time: ~20 minutes

Ingredients
  • 1 cup sugar
  • 1/2 cup light corn syrup
  • 1/4 cup water
  • 2 tbs softened butter
  • 1 tsp vanilla
  • 1 tsp cream of tartar
  • 3/4 cup almonds
  • 1/2 tsp vegetable oil
  • 1/4-1/2 tsp chili powder
cooking instructions
  • Mix sugar, water and corn syrup until dissolved (use a heavy bottomed sauce pan)
  • Place the candy thermometer so that it is in contact with the sugar mixture, but not touching the bottom of the pan
  • Mix the almonds to coat with the oil; add the chili powder and mix until the almonds are coated
  • Preheat the oven to 400 degrees. On a parchment-lined cookie sheet, spread the almonds into a single layer
  • Toast the almonds for 3-4 minutes, until they darken slightly; be careful not to let them burn!
  • Start cooking the sugar mixture over medium heat, stirring constantly until the thermometer reads 300 degrees
  • Remove from heat and place the pan in the sink to avoid splatter; drop in the butter and vanilla, mix just until incorporated
  • Quickly add in the cream of tartar and mix with a wooden spoon; the mixture will seize up very quickly, so spread the mixture on the cookie sheet used to toast the almonds
  • Spread out the brittle so that the nuts are not lumped together; let the brittle cool for about 30-40 minutes until set
  • Break apart the brittle and store in an airtight container (if it lasts that long!)

Stretching Your Food Budget

stretch your food budget
| ellenfobrien

Stretching your food budget requires planning, but a deliberate focus on thrifty cooking without sacrificing nutrition can provide some peace of mind while and keeps the focus on seasonal cooking.

Here are some tips that might help…

Shopping Tips
  • Flyers, flyers, flyers! Make sure that you set out to plan your meals for the week with your local supermarket’s weekly flyer in hand (physically, or online)
  • The freezer is your friend: buying large packs of meats on sale and freezing what you don’t plan to use immediately not only cuts down on trips to the market, but it can save you a significant amount. One tip: be sure to use freezer bags to store the meat and label each package with a date, noting the recipe, so you will use up the oldest packages first. Remember to portion out each bag so that you aren’t wrestling to split a frozen hunk of meat apart.
  • Buy seasonally: not only are fruits and produce better when they are in season, they are usually much less expensive. Many fruits freeze well, as do many vegetables.
  • Many supermarkets have bulk purchasing sections that allow you to economize on rice, beans, grains, etc. Just be sure that you store your staples in an airtight container to keep contents clean and avoid attracting critters (mice love attacking bags of rice and grain and can gnaw through plastic bags in seconds flat).
  • Avoid convenience foods: not only do they commonly contain lots of salt and fat, but you are paying a premium vs. making your own food.
  • Are there warehouse stores like Costco near you? If so, consider the potential savings on food and household staples (paper goods, for example); calculate membership costs vs. savings. If it makes sense to join once you factor in food/non-food savings, then incorporate meal planning based on available specials.
  • If you are lucky enough to have ethnic markets accessible, consider buying your spices there; often they are less expensive and you may find more options than you would in your regular market. Spices are key when trying to keep your food tasty, without breaking the bank.
cooking tips
  • Consider “Meatless Mondays” — not only is it a healthy step and good for the planet, but the savings can add up!
  • Look at some of the recipes on this blog; many reheat exceptionally well for lunches.
  • If you have a pressure cooker, an Instant Pot (or similar), consider incorporating more recipes that use tougher–but cheaper–cuts of meat. The pressure cooker allows you to prepare food in minutes, not hours, and enables economy without sacrificing taste.
  • Eggs aren’t just for breakfast! Omelettes with leftover veggies and meat make a quick, easy and economical dinner, too. It’s also a great way to use up veggies that are a bit past their prime.
  • Experiment with vegetarian-based cuisines: South Indian food is a favorite in our house and offers a wealth of tasty, meatless options.
  • Keep an eye on portion size. If you’re like me, keeping a close eye on my diet is important for health reasons and for my waistline. Recommended portion size for meat is 4oz, about the size of a playing card. Americans routinely serve portions twice that big! Better to fill the bulk of your plate with high-fiber, nutritious vegetables than to focus on overdoing the protein.

Spinach Salad with Goat Cheese, Roasted Tomatoes & Toasted Walnuts

| ellenfobrien
spinach salad

Spinach salad benefits from the tang of goat cheese, the bright acidic quality of the roasted tomatoes and the crunch of toasted walnuts. Add grilled chicken and make it an entree!

Prep time: 10 minutes

Cooking time: 20 minutes

ingredients
  • Bag of pre-washed baby spinach
  • 1 cup grape tomatoes
  • 1 cup goat cheese crumbles
  • 3/4 cup walnut pieces, toasted
  • 1/2 purple onion, very thinly sliced
  • 2 tbs olive oil
  • 1 tbs fresh basil leaves, finely chopped
  • 1 tsp each, salt & pepper
  • 2 tbs each grapeseed oil, balsamic vinegar
cooking instructions
  • Preheat oven to 400 degrees
  • Line a cookie sheet with foil and spread grape tomatoes in a single layer
  • Drizzle with olive oil and sprinkle with salt and pepper
  • On a second lined cookie sheet spread out the walnut pieces
  • Toast the walnuts for 3-4 minutes until they darken slightly; remove the walnuts but leave the tomatoes in the oven
  • Roasting the tomatoes takes about 12 minutes; you want to see the skin begin to pucker slightly
  • In a small bowl mix the oil and vinegar; whisk until the vinaigrette emulsifies
  • Grab a large salad bowl, add the spinach and toss the leaves with the vinaigrette until thoroughly coated
  • Remove the tomatoes and allow to cool for about 3 minutes
  • Add the goat cheese, onions and walnut pieces and toss the entire salad to distribute the ingredients
  • Serve immediately

Variations:

  • Add grilled chicken for an entree presentation
  • Substitute feta cheese if desired (or you cannot find goat cheese crumbles)
  • Use fig balsamic to add a fruity note to your dressing

Roasted Broccoli with Ginger Soy Sauce

roasted broccoli
| ellenfobrien

Roasted broccoli is made more interesting with addition of ginger soy sauce. And, it’s a no fuss way to incorporate vegetables into your meals!

Because you line a cookie sheet with foil, this side dish also means no clean up, which is a big plus in my household.

Broccoli is a highly nutritious vegetable: providing fiber, vitamin C, vitamin K, iron, and potassium. It also boasts more protein than most other vegetables.

Prep time: 5 minutes

Cooking time: 12 minutes

ingredients
  • 2 cups broccoli florets
  • 2 tbs soy sauce
  • 2 tbs ginger paste
  • 2 tbs olive oil
  • 1 tsp each, salt & pepper
  • 1/4 tsp red chili flakes
cooking instructions
  • Preheat oven to 400 degrees
  • Cut florets to about 1″; uniformity is important to ensure even cooking
  • Mix soy sauce, ginger paste and chili flakes in a small bowl; set aside
  • Line a cookie sheet with aluminium foil
  • Toss florets with olive oil, salt and pepper
  • Spread florets onto cookie sheet and place in hot oven for about 12 minutes, until fork tender
  • Remove broccoli from cookie sheet and place on serving platter; drizzle sauce and serve hot

Note: you can substitute roasted green beans for the roasted broccoli, if desired. If you want to buy a whole head of broccoli and use the stem as well as the florets, simply trim off the little side leaves and slice into 1/4″ coins. The stem will add additional texture.

Cranberry Pecan Cornbread

cornbread
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cranberry pecan cornbread

Cornbread is a versatile and tasty addition to a meal, or as a comforting snack. While I love cutting the sweetness with dried cranberries, I also make a variation with bacon, cheddar and jalapeno. Cornbread also freezes well (I suggest using heavy duty freezer bags), so you can make a batch and put some aside for a later date.

Prep Time: 10 minutes

Cooking Time: 20 minutes

Ingredients:
  • 1 cup corn meal (I use extra fine as I find it makes for a moister end product, but you may prefer the regular grind for more texture)
  • 1 cup all purpose flour
  • 1 cup sugar
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 3/4 cup dried cranberries, finely diced
  • 3/4 cup toasted pecan pieces
  • 1 egg (should be at room temperature)
  • 1 cup buttermilk
  • 1 stick unsalted butter, melted and cooled to room temperature
  • 1/4 cup light brown sugar
Cooking instructions
  • Pre-heat oven to 400 degrees
  • Line a 9″ the bottom of a cake pan with parchment paper and grease the sides of the pan (if you don’t have parchment paper on hand, grease and flour the entire pan)
  • Mix dry ingredients together in a large bowl, set aside
  • Toast pecan pieces on a cookie sheet for 3-4 minutes, until they darken slightly; keep an eye on them–they can burn quickly!
  • Whisk the egg and buttermilk together until fully incorporated
  • Add the butter, cranberries and pecans
  • Incorporate wet ingredients into dry ingredients; do not overmix or the cornbread will be tough
  • Bake for 20 minutes, until a toothpick stuck in the center of the pan comes out clean; don’t overcook, or the cornbread will be dry!

Variations (in lieu of cranberries and pecans):

  • 1/2 cup chopped bacon bits, 1 finely diced jalapeno and 1/2 cup shredded cheddar cheese
  • 2 tbs maple syrup and 1/4 cup diced breakfast sausage
  • 2 tbs roasted garlic and 1/2 cup goat cheese crumbles

Hot and Sour Mayonnaise

| ellenfobrien

This might sound like an odd combo to some of you, but if you like creamy, hot and sour notes in your food, this simple condiment packs a lot of punch! I like to use it with cold cuts and for a hearty, zesty potato salad.

Combine 1 cup of real mayonnaise, 2 tsp of sriracha and 2 tbs finely diced cornichons (small French gherkins) in a bowl. Simply mix and use; it lasts about a week in the fridge. Make sure that you drain excess juice from the cornichons before adding to the mayonnaise. If desired, add 1/4 tsp white pepper.