MEATLESS MONDAYS: 2 Recipes This Week!

Since my computer decided to be difficult last week, I wasn't able to blog in the way I and you have gotten used to. So, since there was no "Meatless Monday" recipe for last week, I'm giving you two this week!!!! As usual, I sure would like to hear your thoughts on the recipes, what you will do or did do to make it more your own and anything else you want to add! Thanks guys, can't wait to hear your thoughts!

Recipe #1: (pictured above)

Mango and Avocado Salad with Black Beans and Lime Vinaigrette

Serves 6

Tropical flavors of mango and citrus complement black beans in this colorful salad.

Ingredients

2 ripe but firm avocados, halved, peeled and cubed
3 tablespoons lime juice, divided
2 ripe but firm mangoes, peeled and cubed
1 jalapeño, stemmed, seeded and finely chopped
Sea salt and freshly ground black pepper
1 teaspoon grated lime zest
1/4 teaspoon sugar
2 tablespoons chopped cilantro, plus more for garnish
3 tablespoons olive oil
1 (15-ounce) can no-salt-added black beans, rinsed and drained

Method

Gently toss avocado with 1 tablespoon of the lime juice in a medium bowl. Add mango, jalapeño and salt and gently toss to combine. Set aside.

Whisk together remaining 2 tablespoons lime juice, zest, sugar and cilantro in a large bowl. Whisk in oil until thoroughly combined to make a thick vinaigrette then season with salt and pepper. Add black beans and avocado mixture and toss gently.
Add black beans and avocado mixture and toss gently. Spoon salad onto plates, garnish with cilantro and serve immediately.

Nutrition

Per serving (about 7oz/204g-wt.): 240 calories (130 from fat), 15g total fat, 2g saturated fat, 0mg cholesterol, 210mg sodium, 27g total carbohydrate (8g dietary fiber, 11g sugar), 5g protein

Recipe #2

Quick Vegetarian Gumbo

Serves 4

Ingredients with an asterisk (*) are available in the Whole Foods Market Family of Brands.

Ingredients

2 tablespoons extra virgin olive oil*
2 cloves garlic, peeled and sliced
1 (16-ounce) package frozen bell pepper strips*
1 (28-ounce) can diced tomatoes*
1 (15-ounce) can red kidney beans, drained and rinsed*
1/2 to 1 tablespoon blackened cajun spice*
1/2 pound vegetarian sausage links, Cajun or spicy variety, cut into 1-inch slices
3/4 cup rice (white or quick-cooking brown)
8 ounces frozen cut okra*
Hot sauce to taste*

Method

Heat oil over medium heat in a large pot until warm. Add garlic and sauté briefly. Stir in peppers. Cook another 4 minutes then add tomatoes, beans, seasoning and sausage. Bring to a boil and add rice. Cover and simmer 15 minutes. Add okra and simmer another 10 minutes or until rice is cooked. Serve with hot sauce on the side.

Nutrition

Per serving (about 21oz/583g-wt.): 530 calories (170 from fat), 19g total fat, 3g saturated fat, 23g protein, 69g total carbohydrate (13g dietary fiber, 11g sugar), 0mg cholesterol, 830mg sodium

MEATLESS MONDAY- Grilled Avocado Sandwich

I don't know about you, but to me, there is just something so yummy about avocados. Of course here in Iowa, we can get them, but since they have a California or warmer kinda climate sort of appeal and I'm a real warm weather kinda gal (yes, I've often wondered what the heck I'm doing in Iowa from time to time), that might be another reason why I love them so much. And, I remember my mom eating half an avocado with a big dollop of Miracle Whip in the middle and that would be a special treat/meal for her (but wrong on SO many levels.... but that is another story....)

Avocado's are really one of the super foods out there. If you aren't including avocado in your diet, you really are missing out! Try out this yummy recipe and let me know what you think!

Grilled Avocado Sandwich

Ingredients:

~1 large, ripe avocado, preferably Hass or another "fatty" one

~4 slices of sandwich bread (whatever kind you like)

~vegan "buttery" spread

~optional:whole grain mustard, vegan mayo

Directions:

Cut avocado in half and remove pit. Slice into thin wedges. Set aside. Spread the buttery spread on one side of all the bread slices. Place one slice, buttery side down, in a preheated frying pan over medium-low heat. If you want to add vegan mayo, mustard, or other "dressings" now is the time! Otherwise, lay the avocado slices from one half of the avocado on the bread, covering well. Place another slice of bread, buttered side up, on top. Let cook 3-5 minutes, or until the bottom is golden to your liking. Carefully flip the sandwich over and grill the other side 3-5 minutes. Repeat the above to make the second sandwich.

This is best when you have a really fatty, good avocado (like Hass). If you use a Florida or other "low fat" or "wet" avocado the flavor is still there but it isn't as good in my opinion. This goes well with soup.

Makes: 2 servings, Preparation time: 10 minutes, Cooking time: 10 minutes

I added some banana peppers (LOVE those on sandwiches; give it a try and let me know what you think!) and a slice of tomato. This would be great with some yummy tomato soup or a nice fresh green salad. Stay away from the junkie chips and stuff though!

Let me know how you like it and anything you do to make it your own! Enjoy! :)

MEATLESS MONDAY'S- Tabouli

This is actually one of my favorite summertime salads. I can definitely have it for a light dinner or as a side dish with a veggie burger or a Smart Dog. But it does just fine on it's own too. If you want to experiment, I've seen it made with quinoa instead of the bulgar. I haven't yet tried it that way but do intend to one of these days really soon. Quinoa is a whole protein and a great way to get more protein into your diet!

Try it out and let me know what you think. Share any adjustments or modifications you might use too, so the rest of us can try different ways.

Recipe: Tabouli
Tabouli, sometimes spelled tabbouleh or tabouleh, is a cold Lebanese salad made with bulgar wheat, lemon, garlic, tomatoes, mint, and parsley.

Yield
-6-8 servings

Time
-1½ hours

Tools
-medium bowl
-wooden spoon
-plastic wrap

Ingredients
-1 c bulgar wheat, dry
-1½ c boiling water
-¼ c lemon juice
-¼ c olive oil
-2 cloves garlic, minced
-1-1½ t salt
-black pepper
-4 scallions, minced
-1 packed c parsley, minced
-10-15 mint leaves OR 1-2 T dried mint, chopped
-2 medium tomatoes, diced

Directions
-Put the bulgar in the bowl, cover with water, and let stand until tender, at least 20 minutes.
-Add lemon juice, oil, garlic, salt, and pepper and mix well. Cover and refrigerate for at least an hour.
-30 minutes before serving, mix in remaining ingredients. Serve cold.

Meatless Monday- Black Beans and Rice

I'm starting something new, seeing it is the beginning of April and seems like a great time to add new kinds of posts to the blog. This is going to be a Meatless Monday post and I will be planning on adding a new one each Monday. Being vegetarian or vegan isn't for everyone, but having some meatless meals a week is not only doable for everyone, but it healthy and cheaper than the meals with meat. So, without further ado.....

One of my favorite meals is variations of beans and rice. Not only is it tasty and filling, but it is one of the ultimate meals for health. This is one I made yesterday for Easter, because I wanted to be sure there was something I was able to eat, besides veggie tray and salad. Have to say, I really loved it!

Black Beans and Rice

1 C Brown Rice

1 1/2 C Water

1/4 C Lime Juice

1/8 C Chopped Cilantro

2 Cans Black Beans, drained and rinsed or

3 C dry Black Beans, cooked

1 T Olive Oil

1 Green Bell Pepper, diced

1 Onion, diced

3 Garlic Cloves, minced

2 T Jalapeño Peppers, minced

1 t Oregano

2 t Cumin

3 C Vegetable Broth

Cayenne Pepper sauce (optional)

Cook the rice, adding the water, lime juice and cilantro per directions (I use my rice steamer and it takes 1 hour).

In a separate dutch oven, sauté green pepper, onion, garlic, jalapeño peppers, oregano and cumin for around 5 minutes. Then add the beans and vegetable broth and cook for 30 minutes.

Once rice is done, either mix into the bean mixture or serve the bean mixture over the rice.