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Cheesy Garbanzo Bean Stir Fry

Cheesy Garbanzo Stir Fry

Gluten, soy, dairy free, vegetarian, vegan

This is a good recipe to make a large batch of and use for lunches for the next few days. It is also good cold!  Whether you are a vegetarian or not, it is good to have some meatless meals on occasion.  

Ingredients

  • 2 T. avocado oil
  • 1 t. dried oregano
  • 2 cloves garlic minced
  • 1 large zucchini chopped
  • ½ c. mushrooms sliced
  • 1 can garbanzo beans drained and rinsed
  • 1 tomato chopped
  • 1 bell pepper chopped
  • 2 T. nutritional yeast

Directions.

  1. Heat the oil in a skillet and add in the garlic and oregano and sauté for a minute. Add in the zucchini, bell pepper, mushrooms and the beans.  Cook on medium heat for around 10 minutes until vegetables are cooked through. 
  2. Add in the tomato and cook for another 5 minutes.
  3. At the end, add in the yeast and blend in.
  4. Serve and enjoy! This dish would be good with cauliflower rice. 
Cheesy Garbanzo Bean Stir Fry
Serves 2
A vegan/vegetarian dish that is gluten, soy and dairy free. A good source of protein, complex carbs, fiber, and healthy fats along with several vegetables
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262 calories
44 g
0 g
5 g
14 g
1 g
438 g
333 g
9 g
0 g
3 g
Nutrition Facts
Serving Size
438g
Servings
2
Amount Per Serving
Calories 262
Calories from Fat 44
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 333mg
14%
Total Carbohydrates 44g
15%
Dietary Fiber 6g
22%
Sugars 9g
Protein 14g
Vitamin A
55%
Vitamin C
192%
Calcium
11%
Iron
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. • 2 T. avocado oil
  2. • 1 t. dried oregano
  3. • 2 cloves garlic minced
  4. • 1 large zucchini chopped
  5. • ½ c. mushrooms sliced
  6. • 1 can garbanzo beans drained and rinsed
  7. • 1 tomato chopped
  8. • 1 bell pepper chopped
  9. • 2 T. nutritional yeast
Instructions
  1. 1. Heat the oil in a skillet and add in the garlic and oregano and sauté for a minute. Add in the zucchini, bell pepper, mushrooms and the beans. Cook on medium heat for around 10 minutes until vegetables are cooked through.
  2. 2. Add in the tomato and cook for another 5 minutes.
  3. 3. At the end, add in the yeast and blend in.
  4. 4. Serve and enjoy! This dish would be good with cauliflower rice.
Notes
  1. If you are a vegan/vegetarian, nutritional yeast can be a good source of B12.
beta
calories
262
fat
5g
protein
14g
carbs
44g
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TruFoods Nutrition http://trufoodsnutrition.com/

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and If Life is So Good, Then Why AM I Still Depressed? Discover the root cause for your depression and learn what to do to feel better and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

 

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Tenth Recipe of Christmas: Roasted Red Beet Hummus

Roasted Red Beet Hummus

hummus-beet-root

This is one of my favorite “dip” recipes.  If I’m going to a party I usually bring this! 

Makes about 3 cups

Gluten free/vegan

Provided from www.deliciousliving.com

 

Ingredients:

  • 1 pound red beets; washed, peeled and cut into chunks
  • Avocado Olive oil for drizzling
  • 1 (15 ounce) can chickpeas, rinsed and drained
  • 3 gloves garlic
  • ¼ c. tahini
  • ¼ c. fresh lemon juice
  • 1 T. ground cumin
  • 2 T. olive oil
  • ½ t. sea or Himalayan salt

*omit beets for basic hummus

 

Directions

  1. Preheat oven to 400 degrees
  2. Place beet chunks on a baking sheet, drizzle with olive oil and sprinkle w/ salt and pepper. Roast for 30 to 40 minutes or until tender. Allow to cool slightly;
  3. Transfer roasted beets to food processor and add all remaining ingredients. Blend until creamy, scraping down sides as needed. Adjust taste w/ lemon juice and salt as needed; serve w/assortment of fresh vegetables

 

Notes:

Recipe can be refrigerated for up to 3 days.  It also freezes well. 

Save the beet greens and peels for your mineral broth 

Omit beets and add jarred roasted red peppers for red pepper version

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate) is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit her site at  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, then like here fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

 

 

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Eighth Recipe of Christmas: Quinoa with Herbs and Vegetbales

Quinoa with Herbs and Vegetables

This makes a great side dish. Make plenty so that you can add protein to the quinoa and take to work for lunch the next day.

quinoa-recipe

Ingredients

  • 1 c. quinoa
  • 3 T. EVOO
  • 1 onion diced
  • 2 cloves garlic minced
  • 1 c. peas (fresh or frozen)
  • Dash sea salt
  • 1 t. dried oregano
  • 1 t. thyme leaves
  • 1 t. dried rosemary
  • 2 c. chicken broth or bone broth
  • ½ c. chopped fresh parsley
  • 2 T. almond slivers

Directions

  1. Rinse the quinoa by placing it in a fine mesh strainer and running it under water for a minute. Let it drain while you cook the onions
  2. Heat 2 tablespoons EVOO on medium high heat in your skillet. Add the chopped onion and sauté until it is slightly brown.  Add the quinoa and stir for a couple minutes until the quinoa is lightly toasted. 
  3. Push the quinoa to the side and add in the other tablespoon of EVOO. Add in the minced garlic and the herbs. Sauté for 30 seconds. 
  4. Add in the broth, peas and salt and stir. Cover with a lid and bring to a boil, then let it simmer for about 20 minutes. 
  5. Check now. All the liquid should be gone.  If the quinoa is too hard then add a little more liquid and let it simmer a few more minutes. 
  6. Stir in the parsley and the almonds and serve. Serve with protein and a vegetable.  Use the leftovers to make a quinoa bowl for next days lunch. 

Free Nutrition Seminar to start the year off right coming up on Jan. 15th, 2017.  Go to https://facebook.com/Trufoodsnutrition

 

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate) is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit her site at  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, then like here fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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