Red kidney beans burger

If you are looking for meatless recipes, here is burger recipe with vegetarian touch. These veggie burgers with red kidney eans and quinoa are hearty, filling and taste pretty darn amazing. Simple, easy to make and requires just few ingredients and I am sure most of them are in your kitchen pantry. So let’s start

ingredients

  • 2 cans of red kidney beans
  • 1/2 cup cooked quinoa
  • 1 tsp cumin powder
  • 1 tsp chilli powder
  • 1/2 tsp salt
  • 1/3 cup freshly chopped parsley
  • Olive oil

how to make

Blend all ingredients together until you get smooth consistency.

with wet hands, shape the mixture into patties form around 2 cm thick.

Bake the patties around 20 minutes.

If you want to fry them, add 2 tsp of olive oil in a pan over medium heat, add your patties and cook for about 4-5 minutes from each side.

you can serve with salad or assemble them in burgers with lattic, tomatoe slices, onion rings and slicd avocado.

Grilled fish with vegetables

Fish is very healthy food, rich in protein and heart protective fats like omega-3- fatty acids. Health professionals often recommend that people eat fish at least oce or twice a week.

This mediterranean style fish recipe make a tasty and healthful weeknight meal.

Easy and healthy meal with very little effort, requires very few ingredients.

1 medium sweet potato

1/2 cup Mushroom slices

2 red, orange and/or yellow bell peppers, trimmed, halved and seeded

1 medium red onion, cut into 1-inch wedges

1 tablespoon extra-virgin olive oil

½ teaspoon salt, divided

½ teaspoon ground pepper

1 ¼ pounds salmon fillet, cut into 4 portions

➡️➡️➡️ How to make

Preheat oven to 400F.
In a small bowl mix Italian seasoning, paprika, garlic powder, salt, and pepper.
Cut sweet potato, peppers, and onion into 1/2″ cubes. Place all vegetables on the baking sheet.
Add half the spice mixture, 1/2 tbsp olive oil (reserve remaining oil and spices for the salmon) and mix thoroughly to coat all the vegetables.

Place the vegetables and the salmon pieces, skin-side down, on the grill. Cook the vegetables, turning once or twice, until just tender and grill marks appear, 4 to 6 minutes per side. Cook the salmon, without turning, until it flakes when tested with a fork, 8 to 10 minutes.

For a complete meal, you can pair this salmon and veggies with homemade sweet potato gnocchi, cilantro lime rice or quino.

spiced carrots and lentil soup

Spiced carrot and lentils soup is perfect for colder days, nutritious, filling and packed with flavours. To add a twist on the traditional carrot and lentil soup, we add lots of warming spices as well. Cook a big batch of this filling soup and freeze leftover for speedy lunch or dinner another day.

I used roasted garlic and cherry tomatoes as topping and believe me this is game changer.

ingredients

  • 1 cup red lentils
  • 1/2 cup carrots coarsely grated
  • 1 medium sized onions finely sliced
  • 5-6 cloves of garlic minced or grated
  • 1 teaspoon coriander powder
  • 1 teaspoon chilli powder
  • 1/2 teaspoon salt
  • 1 /2 teaspoon cumin seeds
  • 1 litre vegetable stock
  • 2 table spoon olive oil
  • 4-5 cherry tomatoes
  • Bread or naan for serving.
  • 1 handful fresh coriander leaves

How to make

Peel and roughly chopped all vegetables and rinse lentils.

Add 1tsp butter in a large pot, add cumin seeds and fry for 1 minute, then add onion and garlic, cook until fragrant.

Now add carrot, lentils, chilli powder, coriander powder, stir well, cook for just one minute, add vegetable broth and bring to boil.

Turn down the heat and let simmer for 15-20 min, season with turmeric, salt to tast. Soup is done when carrots and lentils are cooked and blend with an immersion blender or in a food processor.

Serve with freshly chopped coriander, roasted garlic and cherry tomatoes topping and enjoy with crispy seeded bread or sourdough.

Homemade Falafel salad

Craving a salad but something hearty ??Falafel salad with home made hummus and fresh salad will do the trick. This falafel mixture can be asily made in air fryer or you can bake or fry it. its all your own preferences.

ingredients

  • 1 cup dried Chickpeas (2 cans of chickpeas)
  • 1/2 cup parsley
  • 1 medium sized red onion
  • 4 garlic cloves
  • 1 teaspoon cumin seeds
  • 1 teaspoon baking powder
  • 4 table spoon chickpea flour
  • Oil for frying (optional)

How to make

Preheat oven to 375°F. Spray a baking sheet with oil.

Put all ingredients in the food processor except flour and blend untill the mixture is well blended, but avoid making pureed

Transfer the mixture in a large bowl and now add flour and baking powder and mix well.

Now make balls about the size of heaping tablespoon, place the tray in a fridge for about an hour

Bake 10-12 minutes, flip patties and bake for another 10-12 minutes or until falafel are golden and cooked through.

Serve with salad or in a pita wrap, I like to eat these on their own, with a sauce or dip (can’t go wrong with hummus or tahini).

For Hummus recipe

Easy Dip Recipes

Creamy cucumber salad

This classic creamy cucumber salad is an easy summer side dish made with sliced cucumber, onion and radishes toassed in a tangy sauc with fresh dill. Light, healthy and fresh and staple at any picnic, barbecue and takes just 10 minutes

Ingredients

2 English Cucumer thinly sliced

1 red onion thinly sliced

5-6 Radishes sliced

1/2 cup yogurt

1/3 cup sour cream

1/4 cup chopped fresh dill

salt and peppers

How to make

First make dressing by adding yogurt, sour cream and dill, combine well untill you get smooth creamy consistancy.Add salt and balck peppers.

Now add cucumber, red onions and radishes and tossed untill well coated.

Keep in refrigertor for at least 1 hour for best taste.

Some other variations on this recipe

Omit onion

Add tomatoes

You can add fresh mint or coriander in place of dill

Substitute sour cream with plain yogurt and add lemon juice.

Green lentil ( Mung beans) salad

Lentils are underrated food, although they are inexpensive way of getting a wide range of nutrients. Lentils are loaded with fiber, good for our gut health and heart healthy.

Green mung is high in important minerals, vitamins protein and fiber and known as one of the best vegetarian superfood. Green mung beans have low Glycemic index and good for diabetics, as they lower insulin resistance and cholesterol levels.

This salad is easy to make with just few ingredients and suitable for vegan and also gluten free.

Ingredients

1 cup green lentils ( green mung), you can also use pre cooked lentils

1/2 cup cucumber finely sliced

1 fresh tomatoe finely sliced

1 red onion finely sliced

1 /4 cup fresh parsley

1/3 cup feta cheese ( you can use vegan feta)

FOR DRESSING

1/3 cup lemon juice

1/4 cup olive oil

2 garlic cloves minced or grated

1 teaspoon salt

1 teaspoon black pepper

Instructions

Bring a large pot of water to boil and cook lentils until tender or according to package directions.
Once cooked, strain and rinsed with cold water to cool and set aside.

Prepare dressing by combining all ingredients.

In a large bowl add cooked lentils, veggies and drizzled with dressing. Toss all together and sprinkle feta cheese.
Serve as light lunch or as a side dish.

Roasted chickpeas

These roasted chickpeas are cheap and easy to make . Perfect as garnish, in salads or as a snack.

Chickpeas are an excellent source of protein, iron and fiber. A cup of chickpeas provides almost one- third of an adult daily protein needs and 12.5 gm of fiber.

ingredients

2 cans of chickpeas

1 teaspoon paprika powder

1teasppon garlic powder

1 tablesppon olive oil

pinch of salt

preparation

Pre heat the oven to 400 F

Drain and rinse can of chickpeas and now dry the chickeaps to make them more crunchier.

In a separate bowl, add dried chickpeas, salt , paprika powder, garlic powder and olive oil. Toss well to coat evenly

Spread chickpeas out on a parchment paper lined baking sheet

Roast for about 15-20 minutes, or until crispy and brown .

what should you do with roasted chickpeas

you can use as toast topping along with avacado, fresh tomato and feta cheese .

use them in any of these recipes

Roasted chickpeas salad with couscous and kale

Roasted chickpeas salad with couscous and kale

Summer is perfect time of year to enjoy the quick but delicious salads packed in seasonal flavours. salads are bland as people think , eating salad mean just leaves of lattuce with cucumber and tomatoes. Here are my few tips for making healthy but delicious salad, and that definitly not bland.

I love making salad with different grains like chickpeas, coucous and quiona as they lend nutty flavour and indulgent texture, and also a good source of protein. if you love meat you can add grilled chicken.

Use green as base of your salad, lettuce, kale, arugula and spinach are excellent source of fiber, minerals and makes yoy fuller for long.

To make my salad extra filling, used some roast vegetables in bowl. Roast vegetables are perfect for meal prepration, I always make big tary of roasted veggie and add them to my meals during the weekdays.

Spices and fresh herbs also add flavour. They can added to dressing or tossed right into your salad before eating. Try oregno, rosemerry, thyme for itlian feel. Cumin and corinder or suumac also add flavours, for summery flavour, add basil, fresh mint or coriander.

Try to add some fats like avacado, nuts, seeds or cheese.

Top it off wth fresh dressings like thiani lemon dressing, mint and yohurt dressing, You can use store bouhgt dressing but be aware of hiden salt and sugar.

Here is my version of salad, quick and nutritious…..

ingredients

  • 1 can chickpeas
  • 1 cup cooked giant couscous
  • 1medium sized sweet potatoes
  • 1 Avocado
  • 1/2 cucumber
  • 1 medium sized tomatoe
  • 3-4 radishes
  • 1 teaspoon paprika powder
  • Pinch of salt and pepper
  • 1 tablespoon olive oil

How to make

The couscous prep will vary depending on the type you use. I used wholewheat pearl couscous – it is my favorite. So, follow the instructions on the package you buy.

I used some leftover roasted sweet potatoes and chickpeas , you can find recipe for roasted vegetable tray bake on my blog

Now make dressing with combining simple ingredients like lemon juice, olive oil, minced garlic, salt and pepper.

Now assemble by putting kale leaves, roasted sweet potatoes, chickpeas, couscous, cucumber, tomatoes and raddishes.

To serve, add fresh herbs like coriander, rosemary and avocado and drizzle yogurt mint sause.

Curried Red beans

When you have no fancy ingredients in your fridge, but you want something delicious, filling and cheap, this red kidney bean curry is perfect. Soft and creamy kidney beans simmered in spicy tomato sauce and can be ready in only 20-25 minutes.

Cumin seeds and coriander seeds provide a flavourful base for every curry, Adding tomatoes gives a thick and soft consistency to this yummy curry.

This recipe is ideal for vegetarians or vegan. Kidney beans are low in cholesterol but high in protein, iron, fibre, magnesium and folate. Canned or dried kidney beans are most versaltile ingredient and pair easily with different cusine; soups, salads, bean chilli or this traditional curry. You can find more red kidney beans recipe on my blog

Ratatouille with Red kidney beans

MEDITERRANEAN BEAN SALAD

BEANS CHILLI WITH SMOKEY SWEET POTATOES

You can make it by using dried kidney beans, but it take more time as you should soak them for over night.

Ingredients

  • 2 can of red kidney beans
  • 2 medium sized onions
  • 1 can of chopped tomatoes
  • 2 teaspoon chilli powder
  • 1 teaspoon cumin seed
  • 1 teaspoon of grounded coriander
  • 1teaspoon of turmeric powder
  • 1 teaspoon of gram masala
  • 1/2 teaspoon kasuri methi
  • 1 teaspoon of salt
  • 3 table spoons of coconut butter or oil
  • fresh coriander leaves

how to make

warm up the oil in a skillet, add cumin and bay leaves, and cook for about 30 seconds to 1 minute. Once the nice aroma is out, add finely chopped onion and allow onion to soft and caramelised.

Now blitz the ginger and garlic to a paste, add in the pan, cook for about a 2 minutes, then add chopped tomatoes and all spices except gram masala. With the cooking spoon, carefully mash and breakdown chopped tomatoes into smaller pieces, cook for about 2-3 minutes.

Add kidneybeans, kasuri methi and gram masala and bring your mixture to a low simmer, cover with lid, and cook for about 10-15 minutes stirring ocassionally until beans are slightly softened. sprinkle with freshly chopped coriander.

Serve with flatbread or basmati rice.

Pearl barley salad with roasted vegetables

Salads are not always boring, you can add vegetables, raw or cooked and pair them up with any kind of grains. This yummy, nutritious salad is perfect as side dish, or you can eat as a whole. Grain based salad are always my favourite as they are so filling, and adding vegetables make it a perfect balance. If you are tired of using rice or quinoa, barley is another healthy option for salad.

Barely is nutritious grain contain antioxidants, vitamins and minerals. It is an excellent source of fibre, which is responsible for most of its health benefits. Barley comes in different forms like hulled and pearl, and people often confuse which one is best for their recipes. Let’s have a look

  • Hulled barley : Hulled barley is the whole grain form of barley, with only outermost hull is removed, chewy and rich in fibre. It is dark in colour and has a little bit of a sheen.
  • Pearl barley: it is a refined form of barley, but much healthier than any other processed grains. pearl barley cooks more quickly than whole grain as it does not require presoaking.

For salad recipes, I prefer pearl barley as it takes less time to cook.

ingredients

  • 1 medium sized courgette
  • 1 medium sized sweet potato
  • 1 red bell pepper
  • 1 green pepper
  • 1 medium sized onion roughly sliced
  • 2 teaspoon olive oil
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon salt
  • 1/3 cup feta cheese/ vegan feta

How to make

Cook barley in a large saucepan of boiling, salted water for about 25 minutes or until tender. Drain and rinse under cold water. Drain well.

Pour 3 tbsp of the oil into a roasting tin, evenly spread vegetables, season with pepper, salt, mixed Italian herbs, and smoked paprika, and roast for about 20-25 minutes at 250 C.

In a large mixing bowl, add barley, all roasted vegetables and give a good stir.

Drizzle tahini based lemon dressing, and serve with crumbled vegan feta cheese on top.