Discover The Power Of Plant-Based Meals With Beans And Grains
For many individuals, especially in the U.S., the dinner planning process often revolves around selecting a meat protein as the main event. However, this isn't the case in numerous other countries where meals predominantly feature plant-based ingredients, particularly beans and grains. The editors at America’s Test Kitchen emphasize that "Beans and grains have been sustaining the world for a very long time." These ingredients are not just staples; they are nutritious, filling, and flavorful options that are affordable and can be stored for extended periods.
This perspective is beautifully captured in their latest guide, The Complete Beans & Grains Cookbook, which is a treasure trove of simple and delicious recipes from around the globe. By incorporating more of these powerhouse foods into your diet, you can enhance your culinary repertoire while enjoying the benefits of a healthier lifestyle.
What You Will Learn
- The nutritional benefits of incorporating beans and grains into your meals.
- Delicious recipes such as Chicken Meatballs with Quinoa and Black Bean and Sweet Potato Tacos.
- Tips for preparing and cooking beans and grains to maximize flavor and nutrition.
- How to create balanced, plant-based meals that are both satisfying and healthy.
Chicken Meatballs with Quinoa
(serves 4)
1 1⁄2 cups prewashed white quinoa
1 3⁄4 cups water
1 1⁄4 tsp. table salt
3⁄4 cup hummus
1 tsp. grated lemon zest plus
2 1⁄2 tbsp. juice
4 tsp. plus 1⁄4 cup olive oil
1 lb. ground chicken
1⁄4 tsp. pepper
1 lb. carrots with greens, carrots peeled and sliced on bias,
1⁄3 cup greens chopped
Directions:
1. Cook quinoa in a pan over medium-high heat, stirring for 5 to 7 minutes. Add water and ½ tsp. salt; simmer, covered, for 18 to 22 minutes. Remove from heat and let sit for 5 minutes. Whisk together 1⁄2 cup hummus, lemon juice, and 4 tsp. oil in a bowl and set aside.
2. In a large bowl, mix chicken, 1 cup quinoa, lemon zest, 1⁄2 tsp. salt, pepper, and remaining hummus. Form into 20 meatballs.
3. Heat 3 tbsp. oil in a skillet over medium-high heat. Cook meatballs for 10 minutes, turning occasionally. Transfer to a plate.
4. Add carrots, 3 tbsp. water, and remaining salt to the skillet. Cover and cook for 2 minutes. Uncover and cook for an additional 4 minutes. Add the remaining quinoa and cook for 2 minutes. Add the remaining oil. Serve topped with carrot greens, meatballs, and hummus sauce.
PER SERVING: 405 calories, 28 grams protein, 18 grams carbs, 3 grams fiber, 3 grams sugar, 24 grams fat.
Black Bean and Sweet Potato Tacos
(Serves 4)
3 tbsp. olive oil
3 garlic cloves, minced
1 1⁄2 tsp. ground cumin
1 1⁄2 tsp. ground coriander
1 tsp. minced fresh oregano or ¼ tsp. dried
1 tsp. table salt
1⁄2 tsp. pepper
12 oz. sweet potatoes, peeled and cut into 1⁄2″ pieces
1 onion, halved then sliced 1⁄2″ thick
1 (15 oz.) can black beans, rinsed
1⁄4 cup chopped fresh cilantro
12 (6″) corn or flour tortillas, warmed
Directions:
1. Heat oven to 450°F. Whisk together oil, garlic, cumin, coriander, oregano, salt, and pepper in a large bowl. Add potatoes and onion and toss to coat.
2. Spread vegetables in an even layer over 2 foil-lined rimmed baking sheets. Roast until tender and golden brown, about 30 minutes, stirring vegetables and switching and rotating sheets halfway through baking.
3. Return vegetables to the now-empty bowl, add beans and cilantro, and gently toss to combine. Serve with tortillas.
PER SERVING: 506 calories, 14 grams protein, 87 grams carbs, 18 grams fiber, 3 grams sugar, 14 grams fat.
Lablabi
(Serves 6)
1 1⁄2 tbsp. table salt for brining, plus 1 tsp.
1 lb. (2 3⁄4 cups) dried chickpeas, picked over and rinsed
1 onion, chopped
1⁄2 cup harissa
4 garlic cloves, minced
2 tsp. ground cumin
2 tbsp. lemon juice
1⁄4 cup chopped fresh cilantro
Crusty bread, olive oil, canned tuna, capers, green olives, lemon wedges, hard-cooked eggs, and Greek yogurt, for topping
Directions:
1. Dissolve 1 1⁄2 tbsp. salt in 2 qts. cold water in a large container. Add chickpeas; soak at room temperature for at least 8 hours or up to 24 hours. Drain and rinse.
2. Bring chickpeas and 10 cups water to a boil in a Dutch oven. Reduce heat; simmer, stirring, for 30 to 45 minutes.
3. Stir in onion, 1⁄4 cup harissa, garlic, cumin, and 1 tsp. salt; cook for 10 to 15 minutes. Off heat, stir in lemon juice and season with salt to taste. Divide among bowls and top with cilantro and remaining harissa.
4. Serve with your preferred toppings.
PER SERVING: 422 calories, 20 grams protein, 67 grams carbs, 17 grams fiber, 17 grams sugar, 9 grams fat.
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