Tag Archives: vegetarian

Sweet Potato Bean Burritos

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This is a wonderful, grown-up version of the classic bean burrito. Instead of refried beans, this burrito is filled with black beans and sweet potato blended with flavorful Mexican spices. Add some spicy salsa, shredded cheese and cilantro and oh-baby! The spicy-sweet combination is really delicious, and even my husband (who isn’t a huge sweet potato fan) loved these burritos. This recipe will make enough for 3-4 burritos.

Ingredients
1 medium sweet potato
1 tablespoon olive oil
3/4 cup chopped onion
1 garlic clove, pressed
1 can black beans, drained and rinsed
1 teaspoon ground cumin
1/4 teaspoon chili powder
1/4 teaspoon dried oregano
Salt and pepper to taste
3-4 large wheat tortillas
Salsa (spicy is best)
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Fresh cilantro

Wash the sweet potato under cold water, and poke it several times with a fork. Put the sweet potato in the microwave and cook until soft. Let cool.

Heat the oil in a skillet over medium-high heat and cook the onion until soft. Remove the skin from the sweet potato and add it to the skillet, using a spatula to break it up into small pieces. Add the garlic, black beans, cumin, chili powder, oregano, salt and pepper. Cook, stirring frequently with a spatula, until combined and heated through. Remove from heat.

Heat another skillet over medium heat and coat with a small amount of oil.

Add a tablespoon or two of salsa to the bottom of a tortilla. Spoon some of the bean mixture on top (don’t spread it all the way to the edge), then sprinkle with cheese and a few cilantro leaves. Fold the sides of the tortilla in, and then snugly roll into a burrito shape.

Lay the burrito, seam-side down, into the pre-heated skillet. Cook until golden brown and crisp, then flip and cook the other side.

Repeat for the remaining burritos.

Serve with a green salad for a wonderful meat-free dinner!

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Butternut Squash Soup

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My friend Melissa gave me this recipe for a wonderful fall soup! It would be a perfect first course to your holiday dinner, or add a salad and some crusty bread for a comforting meal. Choose your favorite apples for this recipe. I used Braeburn, but Gala or Fuji would work well too.

Ingredients
2 tablespoons butter
1 medium yellow onion, diced
1 butternut squash (approx. 2 lbs) peeled, seeded and chopped into 1 inch cubes
2 large apples peeled, seeded and chopped into 1 inch cubes
1/4 cup apple juice
4 cups vegetable stock (plus 1 cup for thinning the soup)
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Pinch of dried thyme
1/8 teaspoon nutmeg
Sour cream (optional)
Croutons (optional)

In a large pot, sauté the onion in the butter until the onion is soft. Add the butternut squash, apples, and nutmeg and cook over medium heat, stirring occasionally until butternut squash starts to get soft and fuzzy looking around the edges, about 12 minutes.

Add the apple juice and vegetable stock, scraping any brown bits off the bottom of the pan. Add the bay leaf and thyme and simmer until squash is soft about 25 minutes.

Puree the soup with a stick blender, or in batches using a regular blender. Add additional vegetable stock in small increments until you reach your desired consistency. Serve hot with a dollop (I love that word) of sour cream and croutons, if desired.

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Zesty Quinoa and Beans

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I have not forgotten you, my vegetarian friends! Despite the copious amounts of meat that you’ve witnessed on my blog, I actually love meatless dinners. My carnivorous family tolerates about one meat-free dinner a week; any more would cause them to bang their knives and forks on the table chanting “We want meat, we want meat, we want meat!!”

This is one of my favorite “veg” recipes because it’s tasty and it uses super-healthy quinoa (pronounced Keen-wah). This is a good introductory recipe to quinoa because the quinoa is balanced with the familiar flavors and textures of the other ingredients.

Fun fact: quinoa is considered to be a complete protein due to the presence of all 8 essential amino acids, and just a 1/2 cup of quinoa will provide a child’s daily protein needs.

Ingredients
1 tablespoon olive oil
1/2 cup onion, chopped
1 red bell pepper, chopped
2-3 cloves of garlic, minced
3/4 cup uncooked quinoa
1 1/2 cups vegetable or chicken broth
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper
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1 cup frozen corn
1 (15-ounce) can black beans, rinsed and drained
1/2 cup cilantro, chopped

Using a fine-mesh strainer, rinse the quinoa thoroughly to remove the bitter-tasting coating (saponin). The manufacturer may have already done this for you, but an extra rinse won’t hurt.

Heat the olive oil in a large saucepan over medium heat. When the pan is hot (you will start to smell the olive oil) add the onion and bell pepper and sauté until tender. Add the garlic and quinoa to the pan and then pour in the broth. Stir in the cumin, cayenne pepper, salt, and pepper.

Bring the mixture to a boil. Cover the pan, reduce the heat to low, and simmer about 20 minutes.

Stir the frozen corn into the saucepan, and continue to cook for about 5 minutes, until heated through. Mix in the black beans and cilantro and serve hot.

The small amount of cayenne pepper adds more flavor than heat, so my husband usually adds some hot sauce for a little kick.

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