Real Food_Summer 2015_Newman
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4 real food summer 2015 Three-Bean Quinoa Taco Salad MAKES 6 SERVINGS Quinoa salads are one of my favorite weekday lunches because they keep well throughout the week. The quinoa and beans provide protein, while the romaine and avocado add crunch and creaminess. The Cilantro Lime Vinaigrette elevates all the flavors in the salad, and adds tanginess and extra freshness. –Katie Parker 1 cup quinoa 2 cups vegetable broth 1 cup black beans, drained and rinsed 1 cup white kidney beans, drained and rinsed 1 cup garbanzo beans, drained and rinsed 2 Roma tomatoes, diced 4 cups chopped romaine (about 6 ounces) ½ cup cilantro, chopped (plus more for garnish) 1 avocado, cubed 1. Combine the quinoa and vegetable broth in a medium-sized pot over medium heat. Bring to a boil, then cover and reduce to a simmer for 15 to 20 minutes, until all the liquid is absorbed. 2. While the quinoa cooks, get the dressing together: Combine all of the ingredients except the olive oil in a food processor. Process until very finely chopped. Slowly drizzle in the olive oil with the processor running. 3. Combine the cooked quinoa, beans, tomatoes, romaine, and cilantro in a large bowl. Pour in the dressing and toss thoroughly. 4. Divide into six bowls, and top with avocado and additional cilantro. Only add the avocado immediately before serving. Scrumptious and Satisfying—Sans Meat E nergy: Couldn’t we all use a little more? Protein plays an essential role in fueling our busy lives. For many, the source of protein tends to be meat, but there are many benefits of plant- based and vegetarian options that provide other necessary nutrients. People worry that there’s no way to reach their protein needs on a vegetarian meal plan, but that’s not the case. In The High-Protein Vegetarian Cookbook, Katie Parker, with the help of registered dietitian Kristin Smith, has crafted fulfilling yet meatless recipes made with whole foods. From Carrot Cake Waffles with Maple Cream Cheese Glaze—a surprising 20 grams of protein in each serving—to a Double Bean Jucy Lucy, you’ll be cooking up creative meatless dishes that really satisfy. Protein-dense whole grains and beans provide loads of fiber, which helps you feel fuller longer. And unlike animal products, they are free from saturated fat and cholesterol. They are also a lot friendlier to your wallet. Colorful quinoa (pronounced KEEN-wah) is a complete protein, like eggs, milk, and tofu. It’s an easy-to-make whole grain shaped like little beads that burst open and curl when cooked, adding delightful texture to any dish. The bright combination of fresh tomatoes, cilantro, and avocado in the Three-Bean Quinoa Taco Salad tops a beautiful and hearty vegetarian meal. —Amber Newman Protein-packed vegetarian dishes for breakfast, lunch, and dinner—dessert, too. PHOTO AND RECIPE REPRINTED WITH PERMISSION FROM THE HIGH-PROTEIN VEGETARIAN COOKBOOK, BY KATIE PARKER AND KRISTEN SMITH, PHD, RD, LD. PHOTOGRAPHY BY KATIE PARKER: THE COUNTRYMAN PRESS, 2015. THREE-BEAN QUINOA TACO SALAD: PER SERVING: CALORIES 338; FAT 12g (sat. 2g); CARB 47g; FIBER 11g; PROTEIN 13g NUTRITION bites Cilantro Lime Vinaigrette ¼ cup fresh cilantro ¼ yellow onion, chopped 1 Roma tomato, seeded and chopped 1 tablespoon white wine vinegar juice of 1 lime 2 cloves garlic 1 teaspoon dried oregano ¼ teaspoon fine sea salt ¼ teaspoon ground black pepper ½ teaspoon ground cumin ¼ teaspoon paprika 2½ tablespoons olive oil
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Three-Bean Quinoa Taco Salad MAKES 6 SERVINGS
Quinoa salads are one of my favorite weekday lunches because they keep well throughout the week. The quinoa and beans provide protein, while the romaine and avocado add crunch and creaminess. The Cilantro Lime Vinaigrette elevates all the flavors in the salad, and adds tanginess and extra freshness. –Katie Parker
1 cup quinoa 2 cups vegetable broth 1 cup black beans, drained and rinsed 1 cup white kidney beans, drained and rinsed 1 cup garbanzo beans, drained and rinsed 2 Roma tomatoes, diced 4 cups chopped romaine (about 6 ounces) ½ cup cilantro, chopped (plus more for garnish) 1 avocado, cubed
1. Combine the quinoa and vegetable broth in a medium-sized pot over medium heat. Bring to a boil, then cover and reduce to a simmer for 15 to 20 minutes, until all the liquid is absorbed.2. While the quinoa cooks, get the dressing together: Combine all of the ingredients except the olive oil in a food processor. Process until very finely chopped. Slowly drizzle in the olive oil with the processor running.3. Combine the cooked quinoa, beans, tomatoes, romaine, and cilantro in a large bowl. Pour in the dressing and toss thoroughly.4. Divide into six bowls, and top with avocado and additional cilantro. Only add the avocado immediately before serving.
Scrumptious and Satisfying—Sans Meat
Energy: Couldn’t we all use a little more? Protein plays an essential role in fueling our busy lives. For many, the source of protein tends to be meat, but there are many benefits of plant-based and vegetarian options that provide other necessary nutrients. People worry that
there’s no way to reach their protein needs on a vegetarian meal plan, but that’s not the case. In The High-Protein Vegetarian Cookbook, Katie Parker, with the help of registered dietitian
Kristin Smith, has crafted fulfilling yet meatless recipes made with whole foods. From Carrot Cake Waffles with Maple Cream Cheese Glaze—a surprising 20 grams of protein in each serving—to a Double Bean Jucy Lucy, you’ll be cooking up creative meatless dishes that really satisfy.
Protein-dense whole grains and beans provide loads of fiber, which helps you feel fuller longer. And unlike animal products, they are free from saturated fat and cholesterol. They are also a lot friendlier to your wallet.
Colorful quinoa (pronounced KEEN-wah) is a complete protein, like eggs, milk, and tofu. It’s an easy-to-make whole grain shaped like little beads that burst open and curl when cooked, adding delightful texture to any dish. The bright combination of fresh tomatoes, cilantro, and avocado in the Three-Bean Quinoa Taco Salad tops a beautiful and hearty vegetarian meal. —Amber Newman
Protein-packed vegetarian dishes for breakfast, lunch, and dinner—dessert, too.
PHOTO AND RECIPE REPRINTED WITH PERMISSION FROM THE HIGH-PROTEIN VEGETARIAN COOKBOOK, BY KATIE PARKER AND KRISTEN SMITH, PHD, RD, LD. PHOTOGRAPHY BY KATIE PARKER: THE COUNTRYMAN PRESS, 2015.
THREE-BEAN QUINOA TACO SALAD: PER SERVING: CALORIES 338; FAT 12g (sat. 2g); CARB 47g; FIBER 11g; PROTEIN 13g
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Cilantro Lime Vinaigrette ¼ cup fresh cilantro ¼ yellow onion, chopped 1 Roma tomato, seeded and chopped 1 tablespoon white wine vinegar juice of 1 lime 2 cloves garlic 1 teaspoon dried oregano ¼ teaspoon fine sea salt ¼ teaspoon ground black pepper ½ teaspoon ground cumin ¼ teaspoon paprika 2½ tablespoons olive oil
