Basmati Rice Vegetable Pilaf

Happy Monday, my friends.

Today is International Day of Peace.

I’m sure most of you know that September 21st is celebrated as International Peace Day.

The day is specifically observed for world peace and people across the globe make efforts to free the world from violence and war.

Anyone anywhere can celebrate Peace Day.  It can be as simple as observing a moment’s silence, sitting in quiet meditation, doing a good deed for someone you don’t know or sharing a meal with those you love.

“If we have no peace, it is because we have forgotten that we belong to each other.”   –Mother Teresa

I hope you had a great weekend.  I love September and our weather has been amazing.  This Basmati Rice Vegetable Pilaf is easy to make and absolutely delicious.  We had it for dinner Friday night and froze what was left.  Don’t you love having meals in the freezer?

Basmati is a long-grain rice with a wonderfully toasty, nutty flavor.  When cooked, the grains stay light, fluffy and separate (in India, there is a saying that grains of rice should be like two brothers — close, but not stuck together).  I agree, especially if you’re making pilaf.

Basmati is the undisputed king of long-grain rice, and pilaf deserves the best.

Did you know that September is National Rice Month in the US?  It’s a time to celebrate the harvest of this small, but mighty grain – and it is mighty!  Rice is loaded with nutrition and is the staple food for two-thirds of the world’s population.

Fun facts about Rice:

Rice is a symbol of life and fertility, which led to the tradition of throwing rice at weddings.

Rice growing is believed to have originated in China and South East Asia around 10,000BC.

This Basmati Rice Vegetable Pilaf is a wonderful combination of flavors and textures.  Make it for dinner tonight, share with someone you love and say a prayer for world peace.

Basmati Rice Vegetable Pilaf
Basmati Rice Vegetable Pilaf

Author: The Lovin’ Forkful
Recipe type: Main Course
Cuisine: Vegetarian, Vegan, Gluten-Free

Serves: 6

Fragrant basmati rice tossed with sautéed vegetables and warm spices – delicious.

Ingredients

  • 1 ½ cups uncooked basmati rice
  • 2 ½ cups water
  • ½ teaspoon salt
  • 2 tablespoons extra virgin olive oil
  • 1 small onion, finely chopped
  • 1 cup thinly sliced carrots
  • 2 cups small cauliflower florets
  • ½ teaspoon ground allspice
  • ¼ teaspoon ground cinnamon
  • 1 teaspoon sugar
  • Freshly ground black pepper to taste
  • ⅓ cup raisins, soaked for 20 minutes in hot water and drained
  • ¾ cup low sodium vegetable broth
  • 1 cup frozen peas
  • 3 tablespoons pumpkin seeds
  • 2-3 tablespoons chopped fresh parsley

Instructions

  1. In a mesh strainer, rinse the rice under cold water until water runs clear. Mix the rice, 2½ cups water, and ½ teaspoon salt in a large pot. Bring to a boil. Reduce heat to low, cover and cook until rice is tender – 15-18 minutes. Remove from the heat and let stand, covered 10 minutes.
  2. Meanwhile, heat olive oil over medium heat in a heavy skillet and add the chopped onion. Cook, stirring often, until translucent, 3 to 4 minutes. Add carrots, cauliflower, allspice, cinnamon, sugar, raisins and a few grinds of black pepper. Stir together. Add ¾ cup vegetable broth and bring to a simmer. Simmer over medium heat for 5 minutes. Add the peas and cook another 5 minutes, until vegetables are tender and most of the broth has evaporated.
  3. Transfer the rice and the vegetable/spice mixture to a large bowl. Add the chopped parsley and pumpkin seeds and toss together. Serve and enjoy.

Notes

If you are not serving this immediately, combine everything in a large oiled baking dish, cover with foil and refrigerate. Reheat in a 325 F oven for about 30 minutes.

The pilaf can be cooked a day ahead, refrigerated and reheated in the oven. It can also be frozen.

Good points

Low in saturated fat
No cholesterol
Very high in vitamin A
High in vitamin C

Nutrition Information

Serving size: 1 Calories: 303 Fat: 7.1 g Saturated fat: 1.1 g Carbohydrates: 54 g Sodium: 292 mg Fiber: 4.1 g Protein: 6.9 g Cholesterol: 0

Posted in GLUTEN FREE, Main Course, Vegan | Leave a comment

Kale and Butternut Squash Fritters

Kale and Butternut Squash Fritters

Tomorrow is St. Patrick’s Day and Irish eyes will be smiling and everyone will be Irish for the day. Wear something green for luck tomorrow (you don’t have to wear a sweater with a giant shamrock on it) and make these Kale and Butternut Squash Fritters. They are delicious and they are greenish.

Unfortunately, too much of the white stuff canceled Halifax’s St. Patrick’s Day Parade. This winter has been particularly harsh in our city. Organizers of the parade, planned for Saturday, canceled it due to the icy conditions of the streets and sidewalks. Revellers will have to rely on the city’s numerous Irish pubs this year.

You don’t need gravity to have a great St. Patrick’s Day either. The Irish holiday has been celebrated in space twice, most recently by Chris Hadfield. In 2013 the Canadian astronaut photographed Ireland from the International Space Station and performed an out-of-this-world rendition of Danny Boy. Read more about St. Patrick’s Day celebration in space.

Chris Hadfield St. Patrick’s Day 2013

He is Amazing

Before I give you the recipe, here’s the lowdown on the nutrition in butternut squash and kale.

Butternut Squash – contains a great deal of beta-carotene, an antioxidant source just for the veggies. It’s also rich in potassium, folic acid, magnesium, omega 3’s and fiber. Read more about the health benefits of butternut squash.

Kale – For a vegan when it comes to carotenoids, it hardly gets better than Kale, making it a top cancer-fighter. It’s also high in calcium, vitamin B6, magnesium, vitamin A, vitamin C and vitamin K. Kale is definitely a superfood. Interested in knowing more? Check out healthy kale.

Kale and Butternut Squash Fritters-2

Kale and Butternut Squash Fritters

Author: The Lovin’ Forkful
Recipe type: main course

Serves: 4 (2 fritters and 1 tablespoon sauce)

Ingredients

  • 1 butternut squash (1½–2 lb)
  • 1 small onion, finely chopped
  • 2 medium cloves of garlic, minced
  • 2 cups finely chopped kale
  • 1 tablespoon olive oil
  • 1 egg, lightly beaten
  • ¼ cup panko breadcrumbs
  • ¼ cup all-purpose flour
  • 1 tablespoon lemon juice
  • 2 or 3 grinds of black pepper

Lemon Dijon Sauce

  • 2 tablespoons low-fat mayonnaise
  • 1 teaspoon lemon juice1½ teaspoons Dijon mustard
  • 1½ teaspoons Dijon mustard1 tablespoon chopped fresh parsley
  • 1 tablespoon chopped fresh parsley1 teaspoon chopped capers
  • 1 teaspoon chopped capers
  • ½ teaspoon minced garlic

Instructions

Preheat oven to 425°F.

  1. Mix the sauce ingredients together and set aside.
  2. Peel, seed and chop squash. Bring a pot of water to a boil, cook the squash, drain, and mash. You will need approximately 2½ cups of mashed squash.
  3. Meanwhile, sauté the onion and garlic in the olive oil for 2-3 minutes. Add the chopped kale and cook until just wilted 2 or 3 minutes.
  4. In a large bowl, stir the kale mixture into the mashed squash. Add the egg, breadcrumbs, flour and lemon juice. Mix well and season with pepper.
  5. Line a baking sheet with parchment paper or a silicone mat.
  6. Divide squash mixture into 8 patties (use ⅓ cup for each), and place on the prepared baking sheet. Bake 16 to 18 minutes, turning once.
  7. Serve with sauce.

Notes

Good points

High in manganese
High in magnesium
High in potassium
High in thiamin
Very high in vitamin A
High in vitamin B6
Very high in vitamin C

Nutrition Information

Serving size: 2 fritters & 1 Tbsp sauce Calories: 230 Fat: 7.6 g Saturated fat: 1.2 g Carbohydrates: 39.1 g Sugar: 6.0 g Sodium: 154 mg Fiber: 5.8 g Protein: 5.9 g Cholesterol: 43 mg

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Vegan Pigs in Blankets

Vegan Pigs in Blankets

Presenting Vegan Pigs in Blankets – a twist on an appetizer that’s been around for a very long time. Pigs in Blankets are traditionally made with either sausages or hot dogs, sometimes cheese – all wrapped in pastry. The first written record of Pigs in Blankets occurs in Betty Crocker’s Cooking for Kids in 1957. I’m sure, however, they were being made long before Betty wrote down the recipe.

I remember Mom making these appetizers for parties, using little cocktail sausages. I didn’t like sausages, so I would never try them.

Before we became vegetarian, Brian’s favorite appetizers were the little sausage rolls in those boxes of assorted frozen appetizers. A few years ago, I was determined to veganize those sausage rolls for him. I was happy to discover that, Pillsbury Original Crescent Rolls are vegan. With so many choices of vegan hot dogs and vegan cheese, it was an easy make-over. Hello, Vegan Pigs in Blankets.

Vegan Pigs in Blankets in oven

These are really good and Brian and I both love them. Sometimes I skip the cheese and they’re still delicious. We have served them to our friends and family many times – to great reviews. They are a super appetizer to have tucked away in the freezer.

These Vegan Pigs in Blankets are quick, delicious and addictive – perfect for an after-school/work snack or party appetizer.

Do you like Pigs in Blankets? Think about giving the pigs a little love and try this meat-free alternative.

Vegan Pigs in Blankets Author: The Lovin’ Forkful

Recipe type: Appetizer

Serves: 32

Ingredients

2 cans Pillsbury Original Crescent Rolls

Dijon Mustard

2 cups (approximately) vegan cheddar shreds – I use Daiya

6 vegan hot dogs – I use Yves

Instructions

  1. Preheat the oven to 375˚F.
  2. Open one can of the dough. On a cutting board, separate the dough into the 8 pre-cut triangles. Slice each triangle in half lengthwise, making 16 narrow triangles.
  3. Spread a little Dijon mustard on each triangle. Top with some of the vegan cheddar shreds.
  4. Cut each hot dog crosswise into thirds and then slice each third in half lengthwise. Each hot dog will give you 6 pieces. Wrap each piece in a dough triangle, starting at the wide end of the dough.
  5. Arrange the rolls on a baking sheet lined with parchment paper or a silicone mat. Repeat with the second can of dough.
  6. Bake for 10 to 12 minutes, until golden brown. Enjoy!

Notes

Make ahead: Freeze, unbaked, on the baking sheet. Store them in a freezer bag. Bake, from frozen, in a 375˚F oven for about 12 minutes.

Nutrition Information

Serving size: 1 Calories: 30 Fat: 1,9 g Saturated fat: 0,7 g Carbohydrates: 2,5 g Sodium: 92.7 mg Protein: 0,4 g Cholesterol: 0

Posted in Appetizers, Vegan | Leave a comment

Roasted Vegetable Quinoa Salad

During the summer we eat a lot of green salads – pretty much every day.  This time of year hearty warm salads hit the spot.  This roasted vegetable quinoa salad is delicious and nutritious.

It’s meals like this that are comfort food for me.  A warm quinoa salad with lots of vegetables and a wonderful mix of flavors.  This is my perfect winter salad.  Those root vegetables, the spinach, and the quinoa.  Ah, the quinoa.  You all know I’m in love with super healthy quinoa.  We eat a lot of it and I talk about it a lot – like in my Quinoa Carrot Patties post. 

This salad is everything I love in a meal.  It’s easy, quick, economical, comforting and so, so good for you.  It’s a vibrant and easy thing to keep us in the light this busy time of year.

Speaking of this busy time of year – it feels like the closer we get to Christmas, the faster time goes by.  Most of us have long to-do lists and we’re trying to get everything done before Christmas, so we can finally relax.  Sound familiar?

Create your own calm.  Find some moments of stillness and slow down a bit.

This salad will nourish your body and soul.  Relax and stay healthy.

Roasted Vegetable Quinoa Salad

Roasted Vegetable Quinoa Salad

Author: The Lovin’ Forkful
Recipe type: Salad
Serves: 6

Ingredients

  • 1 large carrot, peeled and cubed (about 1 cup)
  • 1 medium parsnip, peeled and cubed (about 1 cup)
  • 1 small turnip, peeled and cubed (about 1 cup)
  • 2 tablespoons olive oil
  • 2 or 3 grinds of freshly ground black pepper
  • 1 onion, roughly chopped
  • 2 or 3 garlic cloves, roughly chopped
  • 1 cup uncooked quinoa
  • 2 or 3 handfuls baby spinach
  • 3 tablespoons pumpkin seeds
  • Dressing:
  • ⅓ cup extra virgin olive oil
  • ⅓ cup balsamic vinegar
  • 1 tablespoon pure maple syrup
  • 2 teaspoons Dijon mustard
  • ½ teaspoon sea salt
  • Few grinds of freshly ground black pepper

Instructions

  1. Heat the oven to 400°F.
  2. Place the chopped vegetables (except the onion and garlic) in a large bowl. Add the oil and black pepper and toss to combine. Transfer the vegetables to a baking sheet lined with parchment paper or a silicone mat. Set the bowl aside (you’ll use it to finish assembling the salad).
  3. Roast the vegetables for 10-15 minutes. Stir in the onion and garlic. Continue roasting for 5 minutes, until the vegetables are tender.
  4. Meanwhile, cook the quinoa. Rinse the quinoa in a fine mesh strainer and then combine it with 2 cups water or vegetable broth in a saucepan. Bring to a boil, lower the heat, cover and simmer for 15 minutes. Remove from the heat, stir and let it rest covered for 5 minutes. Stir the baby spinach into the warm quinoa, so that it wilts a bit.
  5. Place the roasted vegetables in the reserved bowl. Add the warm quinoa/spinach mixture and the pumpkin seeds. Toss everything together. Pour in about half the dressing. Mix, taste and add more if needed – until the salad has reached the desired taste. You may have some dressing left over, which you can use on a green salad. It keeps well in the fridge for a week.
  6. Serve and enjoy.

Notes

One serving also contains:

Vitamin A – 3,857.4 IU
Vitamin C – 17.7 mg
Calcium – 50.9 mg
Iron – 8.6 mg

Good points

No cholesterol
High in iron
High in manganese
Very high in vitamin A
Very high in vitamin B6

Nutrition Information

Serving size: 1 Calories: 311 Fat: 19.6 g Carbohydrates: 29.2 g Sugar: 4.9 g Sodium: 255 mg Fiber: 4.8 g Protein: 6.2 g Cholesterol: 0

Here are few other salad recipes to try

Posted in GLUTEN FREE, Main Course, Salads, Vegan | Leave a comment

Lentil Chili

Darkness falls.  There’s loud knocking at your door.  You can hear voices and laughter outside.  You open the front door and are confronted by a witch, a skeleton, a Teenage Mutant Ninja Turtle and a giant pumpkin.  They hold out bags and yell, “Trick or treat.”  You give them candy and they move on to the other houses on your street.  It’s Halloween!!  You go back to the kitchen to make dinner.  Lentil Chili is on your mind.

Meanwhile, at parties around town, adults dressed as vampires and superheroes dance and drink into the wee hours. Where did this bizarre holiday originate?

Halloween’s origins come from a Celtic festival for the dead called “Samhain”.  Celts believed that spirits from the underworld and ghosts could visit the world of the living on the night of October 31st.  These spirits could harm the living or take them back to the underworld.

To avoid this, people started dressing up as ghosts and spirits if they left their homes on October 31st – hoping to confuse the ghosts and spirits.  They would also leave treats by their front doors to appease the roaming spirits.

Some people carried hollowed-out turnips with a candle inside, representing a wandering spirit.  These were called “jack ‘o’ lanterns”.  There is an Irish legend about Jack, a man unwelcome in both heaven and hell, who was doomed to wander the earth eternally.

These days Halloween is a time for candy, costumes, school parties and the Charlie Brown cartoon special.  “It’s the Great Pumpkin, Charlie Brown” was a well-loved movie in our house.

When I was growing up we hollowed out a pumpkin, put a candle inside it and set it on the front porch.  That was Halloween decorating.

When our kids were little we had a stuffed scarecrow sitting by the front door, spider webs hanging from the outside lights and scary music blaring from the potted plants.  Now the outside decorating is definitely scream-worthy – bat caves, coffins, animated witches – scary horror-house stuff.

Yesterday’s Halloween:  Scoring a pillowcase full of free candy and wolfing a lot of it down before breakfast, behind Mom’s back.

Today’s Halloween:  Living in a world that’s been turned into a Halloween theme park.  There’s still lots of candy though.

With all that’s changed about Halloween, there is one constant: Candy is both a treat and a torturer.  I try to buy things I don’t like.  Candy that won’t tempt me.  I buy treats that kids like though – and they are always sweet treats.  You don’t want to be the house that gave out toothbrushes.

To keep the frightful night delightful, make sure your little (and not so little) ghosts and goblins have a nourishing meal before heading out.

This Lentil Chili would be perfect.  It’s delicious and comes together quickly.  It’s also packed with powerful nutrition to ward off evil spirits.

In honor of Charlie Brown and the Great Pumpkin, I added pumpkin seeds to the garnish.

Make this Lentil Chili.  Happy Halloween.  BOO!

Lentil Chili

Author: The Lovin’ Forkful
Recipe type: Main Course
Cuisine: Vegetarian, Vegan, Gluten-Free

Serves: 6

A super delicious chili full of lentils, tomatoes, kidney beans and fresh lime juice – loaded with nutrition.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 1 red pepper, seeded, diced (½ inch)
  • 6 cloves garlic, chopped
  • 4 tablespoons chili powder
  • 1 tablespoon oregano
  • 2 teaspoons ground cumin
  • A few grinds of black pepper
  • 4 cups low-sodium vegetable broth
  • 1 cup dried brown lentils, rinsed and sorted (see note on sorting lentils)
  • 1 28-oz can no-salt-added diced tomatoes
  • 1 cup salsa
  • 2 cans no-salt-added kidney beans, rinsed and drained (15-oz cans)
  • 2 tablespoons lime juice
  • Green onion, shredded cheese & pumpkin seeds for garnish (I used Daiya cheddar shreds)

Instructions

  1. Warm the olive oil in a large pot over medium-high heat. Sauté the onion, red pepper, and garlic for 3-5 minutes, until onion is translucent.
  2. Add the chili powder, oregano, cumin, salt, and pepper, and stir to coat the onions.
  3. Stir in the broth. Add the lentils, cover the pot, turn the heat up and bring to a boil. Let boil for about 15 minutes, stirring often. The lentils should be almost tender enough to eat.
  4. Add the diced tomatoes, salsa and kidney beans. Cover the pot, and turn the heat down to simmer. Let simmer for about 30 minutes, stirring occasionally. If the chili is too thick, add more broth or water – or a little extra salsa.
  5. Stir in the lime juice. Taste and adjust seasoning to taste.
  6. Ladle into warm bowls and top with chopped green onions, pumpkin seeds, and shredded cheddar cheese.

Notes

1 serving also contains:

Vitamin A – 2610 IU
Calcium -164 mg
Vitamin C – 39.6 mg
Iron – 5.1 mg

Sort through the lentils before cooking:

Don’t skip this step. Sometimes it’s not just lentils in the bag of lentils. This sorting only takes a few minutes and is well worth the time. Spread the lentils out on a sheet pan and give the pan a good shake from side to side. Pick out anything that is not a lentil. It might be a tiny stone or some small dried grains. There may be nothing to remove, but if there is something, you’ll be glad you took the time to check.

Nutrition Information

Serving size: 1 Calories: 282 Fat: 3.9 g Carbohydrates: 47.1 g Sugar: 6.7 g Sodium: 390 mg Fiber: 11.5 g Protein: 15.5 g

Posted in GLUTEN FREE | Leave a comment

Black Bean and Quinoa Loaf

Happy Thanksgiving to all my fellow Canadians.

Ah, Bean Loaf. Doesn’t sound like a yummy main course, does it? You’ll change your mind once you’ve tasted this Black Bean and Quinoa Loaf. It’s chewy, rich and delicious. I have tried many versions of bean loaves, but this is the first time I’ve added quinoa. We had this for dinner last night and Brian and I both loved it. Must be the magic of quinoa.

Black beans. Quinoa. Chia seeds. Seriously, this recipe hits all the high notes for nutrition. Black Bean and Quinoa Loaf – nutritious and delicious – absolutely perfect.

This recipe is very flexible. Use any spices you like. Top with more tomato sauce before baking, serve with mushroom gravy. Super flexible.

The quinoa can be cooked in advance and kept in the fridge or freezer. In fact, the entire mixture can be made a day in advance and refrigerated. Just be sure to add a few extra minutes to the oven time if you’re baking it straight from the fridge.

Have a wonderful Thanksgiving and give thanks for all your blessings.

Give-Thanks-with-vegetables

4.8 from 6 reviews

Black Bean and Quinoa Loaf

Author: The Lovin’ Forkful

Recipe type: Main Course Serves

Serves: 8

Ingredients

3 tablespoons chia seeds

½ cup warm water

2 cups cooked quinoa (see note)

1 tablespoon olive oil 1 onion chopped 4 garlic cloves, minced 1

1 onion chopped 4 garlic cloves, minced 1

4 garlic cloves, minced 1

1 medium-size carrot, chopped

2 celery stalks, chopped

Salt and ground black pepper, to taste

1 (19-ounce) can no-salt-added black beans, rinsed and drained

¾ cup rolled oats

1 teaspoon basil

1 teaspoon oregano

2 tablespoons soy sauce

½ cup tomato sauce

Instructions

  1. Preheat oven to 350 F and line a loaf pan with parchment, so that the parchment paper hangs over the edges by 2 inches. This makes it easy to remove the baked loaf.
  2. Chia egg: Mix 3 tablespoons of chia seeds with ½ cup warm water and stir well. Refrigerate for at least 15 minutes, so it can gel up.
  3. Finely chop the onion, garlic, carrot, and celery (I used a food processor).
  4. Heat the olive oil in a pan, over medium heat, and sauté the vegetables for 4 or 5 minutes. Season with salt and pepper and set aside.
  5. In a food processor, combine the beans, oats, basil, oregano, soy sauce and tomato sauce. Pulse until a sticky paste is formed. Mix in a large bowl with the sautéed vegetables, 2 cups of cooked quinoa and the chia egg. Stir well.
  6. Taste and adjust seasonings.
  7. Turn the mixture into the loaf pan and spread out with a spoon. Press the mixture firmly and evenly into the pan.
  8. Bake at 350 for about an hour. Rest on a cooling rack for ten minutes, then lift the loaf from the pan using the excess parchment paper. Peel off the parchment and serve on a platter, garnished with fresh herbs. Enjoy.

Notes

1 cup dry quinoa yields about 3 cups cooked quinoa. To cook 1 cup quinoa, you need about 2 cups liquid.

Rinse the quinoa in a mesh strainer. Place 2 cups water (or broth) and 1 cup quinoa in a medium-sized saucepan. Turn the heat up to high, and bring the water and quinoa to a boil. Once it has reached a full boil, turn the heat down to medium, place the lid on the saucepan, and simmer the quinoa for 15 minutes, or until all of the water is absorbed.

Nutrition Information

Serving size: 1 Calories: 228 Fat: 7.1 g Carbohydrates: 32.1 g Sodium: 321 mg Fiber: 9.6 g Protein: 9.4 g Cholesterol: 0

Posted in Main Course, Vegan | Leave a comment

Quinoa Cabbage Rolls

These Quinoa Cabbage Rolls are not my mother’s cabbage rolls.

I don’t remember Mom ever using savoy cabbage and I can guarantee she’d never heard of quinoa.

Mom got her cabbage roll recipe from a Hungarian neighbor and they didn’t include ground beef or pork.  The cabbage rolls of our childhood were filled with rice, spices, and bacon (lots of bacon) and covered with tomato sauce.  Not very healthy, but they tasted great.

I’ve made many variations of vegetarian cabbage rolls over the years and we like this one best.  The roasted vegetables, quinoa, and crunchy pumpkin seeds make a delicious filling, and it’s definitely healthy.  You can cook the quinoa in water or low sodium vegetable broth – your choice.

These Quinoa Cabbage Rolls are really good. Read all about them here and give them a try.

4.0 from 1 reviews

Quinoa Cabbage roll

Quinoa Cabbage Rolls

Author: The Lovin’ Forkful

Serves: 8 servings

Ingredients

  • 1 medium size savoy cabbage (about 1 ½ lbs)3 cups cooked quinoa (see how-to-cook in notes)
  • 3 cups cooked quinoa (see how-to-cook in notes)1 onion, cut into large pieces
  • 1 onion, cut into large pieces3 or 4 medium size cloves of garlic
  • 3 or 4 medium-size cloves of garlic5 or 6 small cremini or button mushrooms
  • 5 or 6 small creminis or button mushrooms1 sweet pepper, cut into large pieces
  • 1 sweet pepper, cut into large pieces2 cups cauliflower or broccoli (or a mix of both)
  • 2 cups cauliflower or broccoli (or a mix of both)1 tablespoon olive oil
  • 1 tablespoon olive oil
  • Pepper & salt to taste
  • ¼ cup unsalted pumpkin seeds3 teaspoons
  • 3 teaspoons herbs de Provence
  • Pinch nutmeg1 tablespoon lemon juice
  • 1 tablespoon lemon juice2 cups tomato sauce
  • 2 cups tomato sauce

Instructions

  1. Preheat the oven to 400 F.
  2. Bring a large pot of water to a boil. Gently separate as many leaves as possible from the cabbage. Boil the cabbage leaves, in batches, for about 5 minutes to soften. Drain, rinse and set aside on paper towels.
  3. Mix the vegetables together in a bowl and toss with the olive oil and salt and pepper. Line a large baking sheet with parchment paper and spread the vegetables on it. Roast for 10-15 minutes. Remove from the oven, let cool slightly and then chop.
  4. Lower the oven heat to 350 F.
  5. Stir the chopped vegetables into the cooked quinoa, along with the pumpkin seeds. Add the spices and lemon juice. Mix well, taste and add more spice or lemon juice.
  6. Trim any coarse spines on the outside of the cabbage leaves, being careful not to damage the leaf. This makes them easier to roll.
  7. Put about ¼ cup of the quinoa/vegetable filling at the bottom of a cabbage leaf. This depends on the size or your cabbage leaf, so adjust accordingly. Roll up the bottom of the leaf over the stuffing. Fold the 2 sides over the filling and then continue rolling up (like making a tortilla wrap).
  8. Lay the cabbage rolls snugly side-by-side, seam-side down, in a baking pan. Cover with the tomato sauce. Bake at 350 F for 30 minutes. Serve and enjoy.

Nutrition Information

Serving size: 2 rolls Calories: 318 Fat: 7.8 Carbohydrates: 51.9 g Sodium: 349.5 mg, Fiber: 8.8 g Protein: 12.5 g

Need Help? Here’s how it’s done

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