Creamy White Bean Soup with Spinach
This Creamy Vegan White Bean Soup is a healthy one-pot soup that will fill you up, give you energy, and is full of flavor!
Continue reading “Creamy White Bean Soup with Spinach”
Tag: Protein
Cranberry Balsamic Glazed Turkey Meatballs
Cranberry Balsamic Glazed Turkey Meatballs are sticky, sweet, and moist. Lean ground turkey is seasoned with parmesan cheese, herbed breadcrumbs, garlic, fresh rosemary, and a little orange zest. They are then coated with luscious glaze made with cranberry sauce, balsamic vinegar, honey, fresh rosemary, orange juice, and soy sauce. Mini meatballs are the perfect appetizer for any dinner or holiday party.
Continue reading “Cranberry Balsamic Glazed Turkey Meatballs”
Beet and Butternut Squash Salad
A perfect combination of fall flavors, this salad is perfect for lunch or as a side for dinner. Roasted beets and butternut squash are served over peppery arugula, tangy feta cheese, earthy walnuts, sweet pomegranate arils. Tossed in a maple dressing that is easy to make and shake, this beautiful salad is gluten free and nutrient dense!
Continue reading “Beet and Butternut Squash Salad”
Cranberry Apple Quinoa Salad
This Cranberry Apple Quinoa Salad is filled with bursts of sweetness, texture, and nutrients. The quinoa soaks up a delicious Maple Dressing and the arugula gives just a hint of a peppery note. What’s best is it’s great to eat for lunch, or have as a side dish.
Continue reading “Cranberry Apple Quinoa Salad”
Beet Pesto
Vibrantly pink, nutty, tart, and tasty, this Beet Pesto is absolutely delectable.
Continue reading “Beet Pesto”
Blistered Shishito Peppers
Flavorful, satisfying, and addictive, these shishito peppers are simple to make with 3 ingredients and very healthy!
Continue reading “Blistered Shishito Peppers”
Avocado Cilantro Lime Dipping Sauce
A big name with big bold flavors, this dipping sauce is creamy, tangy, fresh, and vibrant. It lightens up any foods you are eating and is great healthy dip to add to your appetizer table.
Continue reading “Avocado Cilantro Lime Dipping Sauce”
Crispy Black Bean Tacos
Delicious, easy, and filling tacos that are warm and crispy on the outside and creamy on the inside.
Continue reading “Crispy Black Bean Tacos”
Vegan Poke Bowl
This vegan, nutritious poke bowl filled with lots of veggies and a sriracha dressing is so delicious and addicting. A one-bowl recipe with so many beautiful ingredients and easy to make is a perfect meal that is customizable for your palate.
Continue reading “Vegan Poke Bowl”
Quinoa Fiesta Salad
Fresh and beautiful veggies from across the rainbow to make amazing salads are my favorite. This Quinoa Fiesta Salad is one of my family’s favorites. As a mom, it makes me happy that the girls are getting so much nutrition in one bowl. The kids look at the colors and get excited to eat a rainbow and I love that they are enjoying fresh and healthy ingredients!
This salad does triple duty which I love. A dish which becomes a meatless entree can also serve as a side dish or a salad depending on my mood. The cherry on top of this recipe is that it takes less than 30 minutes to make and is very forgiving if you need to substitute or leave out ingredients.
HOW DO I MAKE A QUINOA FIESTA SALAD?
1. Cook the quinoa. While the quinoa is cooking, you can get the dressing and your other ingredients ready!
2. Make the Cilantro Lime Dressing. I love this dressing because it is so light. If you choose to leave it out as I do for my girls, simply replace it with a drizzle of Olive Oil, lemon juice, salt, and pepper.
3. Combine all of your ingredients in a large bowl and toss well to mix.
4. Enjoy and get addicted to this salad as much as my family and I are!
Quinoa Fiesta Salad
September 13, 2021
Category
Appetizers
Entree
Vegetarian
Persons
6
Prep Time
10 minutes
Cook Time
15 minutes
Wait Time
5 minutes
Total Time
25 minutes
Ingredients
- 1 c quinoa, rinsed thoroughly
- 2 c water
- 1/2 tsp salt
- 1 15oz can black beans, rinsed and drained
- 1 c fresh sweet corn
- 1 c English cucumber, diced
- 1 medium red onion, diced
- 1 red Bell Pepper, diced
- 1 mango, peeled and cubed
- 1 avocado, diced
For the Cilantro Lime Dressing:
- 2 bunches fresh cilantro
- 2-3 garlic cloves
- ¼ cup fresh lime juice
- 2 tsp agave
- ½ tsp ground coriander
- 1/2 tsp ground cumin
- ½ tsp sea salt
- ½ c extra-virgin olive oil
Instructions
For the quinoa:
- Combine the rinsed quinoa, water, and salt in a medium saucepan.
- Bring to a boil then reduce heat and simmer to cook for 15 minutes.
- Remove from heat, cover and let steam for 5 minutes.
- Meanwhile, combine all of the ingredients for the dressing in a blender. Blend until you have a smooth consistency.
- In a large bowl, combine the quinoa, veggies, and beans. Toss well.
- Add in the cilantro lime dressing and mix well.
- Divide into bowls and serve at room temperature or cold.
© 2022 Copyright A Li\'l Bit of Spice
Here are the tools I used for this recipe:
Sweet Potato and Beet Hash with Fried Eggs
**Original post published Nov. 2020. Updated Aug. 2021**
A couple of months ago, I won our local Farmer’s Market cooking competition and part of my prize was a big box of fresh goodies from the market. I don’t know if I’ve ever been so excited to get fresh veggies and fruits! I honestly felt like a contestant on Chopped from The Food Network in that I wanted to use all of my produce and come up with a delicious dish.
Well, considering there were so much produce, I’m not sure I would be able to eat more than 3 bites of any dish made from all of the veggies and fruits! One of my favorites in that box was the beet greens with their beautiful red stems. I’ve had quite a few people ask me what I use them for and what they can cook out of them. A definite go to are to cook them down like collard greens but I wanted to do something more creative and decided to add the beet greens to a hash and topping it with an egg made it the perfect breakfast for a busy day or a big, healthy lunch bowl.
The vibrant orange and red colors of the root veggies as they are being cooked, the bold green of the beets…..eeek! I’m salivating just thinking about this recipe. The best part is all the nutrition you get in this sustainable hash:
- high in dietary fiber
- high in folate
- good source of potassium
- good source of non-dairy calcium (the beet greens are)
- great source of B-carotene, lutein, and zeaxanthin (these flavonoids have strong anti-cancer and antioxidant properties)
Topping this hash with a fried or hard boiled egg adds a little extra protein though to keep it vegetarian/vegan, you can always replace the egg with a grilled tofu steak.
From my kitchen to yours, enjoy this delicious and healthy Sweet Potato and Beet Hash!
Sweet Potato and Beet Hash with Fried Eggs
August 26, 2021
Category
Breakfast
Vegetarian
Persons
4
Prep Time
20 minutes
Cook Time
20 minutes
Total Time
40 minutes
Ingredients
- 2 beet, peeled and diced small
- 2 sweet potatoes, peeled and diced small
- 1 onion, chopped
- 4 garlic cloves, minced
- 1 bunch beet greens with stems, chopped
- 4 eggs, fried or hard boiled
- 2 1/2 tsp salt, divided
- 2 1/2 tsp ground black pepper, divided
- 1 tsp cayenne pepper
- 3 tbsp Avocado or Olive Oil, divided
Instructions
- Heat 2 Tbsp oil in a cast iron or heavy bottomed skillet on medium high flame.
- Add in the beets, sweet potato, 1 tsp salt, 1 tsp black pepper and cook about 10-15 minutes until browned and crispy. If it is still mostly raw at the 10 minute mark, cover and let it cook in the steam for an additional 5 minutes.
- Remove the veggies from the pan and set aside.
- In the same skillet, add the remaining 1 Tbsp oil and let it heat up.
- Add in the onions and garlic and saute for 2-3 minutes.
- Add in the beet greens and stems and cook for an additional 1-2 minutes until it is just starting to wilt. Add in the veggies, and mix well.
- Let the hash crisp up then remove from pan and divide between 4 plates. Top with your choice of egg and serve hot!
© 2022 Copyright A Li\'l Bit of Spice
Chickpea Avocado Salad
This chickpea salad is a refreshing summer salad filled with fresh produce. It tastes great served as a side salad or your main lunch meal. Best of all, you don’t need to make a special dressing for this salad.
Continue reading “Chickpea Avocado Salad”
Secret Ingredient Brownie Bites
Back to school is all I can think of at the moment. We’ve made it through the first week successfully so this week, we are adding a challenge – soccer practice. I’ve got two schools in opposite directions of each other, different timings for both kids, and now practice days. I’m definitely going to need as many snacks with me as possible. Easy to eat snacks and as healthy-ish as I can make them for my picky eaters are what I’m looking for.
These secret ingredient brownies are the perfect solution because the girls can’t taste or guess the secret ingredient! But the girls did approve of them and that is all I need to keep making deceptively delicious foods. Well, what is the secret ingredient you ask? BLACK BEANS! So when I first told the husband about my idea, he was very skeptical. He loved the black beans idea just wasn’t sure about adding it to a dessert.
But it works! You can’t taste the black beans at all, courtesy of my blender. And the addition of the beans gives the brownies a truffle-like consistency. They also remove the necessity of using flour so these become gluten free! My favorite part is that I can make these brownie bites in less than 15 minutes! Yep, ever heard of a baked dessert ready to eat within 15 minutes? It’s right here and it tastes delicious.
I wouldn’t count this as a healthy food but it is a good option to straight sweets. I won’t be making them all the time but often enough to get the girls moving. Make sure to pack one of these delicious brownie bites in your child’s lunch bag!
Secret Ingredient Brownie Bites
August 15, 2021
Category
Dessert
Persons
24
Prep Time
1 minute
Cook Time
4 minutes
Total Time
5 minutes
Ingredients
- 1 15 ounce can black beans, drained and rinsed
- 3 eggs
- ½ c sugar
- ⅓ c unsweetened cocoa powder
- ¼ c unsalted butter, melted
- 1 tsp baking powder
- 1 tsp vanilla extract
- ¼ tsp salt
- ¼ c milk
Instructions
- Preheat oven to 350 degrees F.
- Grease a mini muffin pan and set aside.
- Combine all of the ingredients in a blender and blend until you have a smooth, creamy texture (about 45 seconds).
- Pour batter into mini muffin pan.
- Bake for 10-12 minutes.
- Remove from oven and cool for 5 minutes.
Notes
To store: Place in airtight container and keep at room temperature for 2-3 days or in refrigerator for up to 5 days.
© 2022 Copyright A Li\'l Bit of Spice
Here are the tools I used to make this recipe:
For more snack ideas, check out these recipes:
Popeye Muffins
Almond Cacao Energy Bites
Simple Homemade Crunchy Granola
Lemon Blueberry Mini Loaves
Back to School Breakfast on the Go!
Summer is practically over in less than a week for us. I’m going to miss the lazy mornings, the relaxed schedules, and eating pancakes and french toast for breakfast. I’m looking forward to having a regular schedule in the mornings but planning them out will take some effort.
If you are looking for easy and healthy breakfasts then you’re in the right place! I’ve compiled some of our favorite breakfast recipes below. There are several chia pudding recipes as that has become a family favorite lately. Others, like the Apple Pie Oatmeal takes 3 minutes in the Instant Pot. I also like to make Almond Butter Breakfast Bars and Breakfast Oat Muffins over the weekend for on the go days.
If you want to see certain recipes on the blog, leave a comment below. I would love to create recipes for you!
Back to School Lunch Ideas
Last year, I had this beautiful plan of meal planning and prepping during the school week. The goal – to provide as many nutritious and yummy meals as I possibly could for the family. By May, I gave in to grilled cheese and mac and cheese being on the weekly rotation too often. I did have a great run of healthy meals most of the year though which empowers me to write another Back to School blog post. Continue reading “Back to School Lunch Ideas”
Zucchini Moong Dal
As I raise my girls, it has become very important to me that they keep connected to their roots and one of the ways I do this is through food. Lucky for me, they both love the typical comfort food fare of “Dal Chawal” or Lentils and Rice. A twist on the traditional Moong Dal Fry, this recipe adds zucchini and is low in calorie but nutrient dense.
Ready in just 15 minutes, this has become my latest go to recipe when I’m tight on time. Because moong dal cooks very quickly, I don’t soak them for more than 20 minutes.
Nutrition is also very important when I’m serving this dish as a main meal to the girls, and this dish doesn’t disappoint.
1 cup of zucchini moong dal gives you:
- 156 kcal
- 8.7 gm protein
- 7 gm fiber
As to cooking it over the stove versus the instant pot, traditionally, the dal was boiled first then added to the spices. I love just using one pot to make the whole dish so I usually add the uncooked dal into the spices/gravy mix then cook it in the instant pot.
I hope you get a chance to try out this delicious recipe and enjoy it as much as my family does.
Zucchini Moong Dal
July 15, 2021
Persons
4
Serving Size
1 Bowl
Prep Time
5 minutes
Cook Time
10 minutes
Wait Time
5 minutes
Total Time
15 minutes
Ingredients
- 1 c yellow moong dal, rinsed
- 2 c water for cooking
- 1 c zucchini, chopped
- 1 small onion, chopped
- 2 small tomatoes, chopped
- 1" ginger knob, grated
- 3-4 garlic cloves, minced
- 1 Tbsp Olive Oil
- 1/4 tsp hing/asafoetida
- 1 tsp cumin seeds
- 1/2 tsp turmeric powder
- 1/2 tsp cayenne pepper
- 1 1/4 tsp salt
- 1 tsp coriander powder
- 1 tsp cumin powder
- 1 Tbsp fresh lemon juice
For tempering:
- 1 Tbsp Olive Oil
- 1/2 tsp cayenne pepper
- 1 dried red chili
Instructions
- Start the instant pot in sauté mode and add oil.
- Once it is heated, add cumin seeds and asafoetida.
- When the cumin seeds start to sizzle, add the onions, garlic, and ginger and saute for 2-3 minutes until the onions have become translucent.
- Add tomatoes, turmeric, cayenne, cumin, coriander, and salt. Mix well and saute for 2 minutes.
- Add the washed dal and water. Mix well.
- Press Cancel and close the lid with vent in sealing position.
- Change the instant pot setting to manual or pressure cook mode at high pressure for 4 mins. After the instant pot beeps, let the pressure release naturally for 5 minutes, then release the pressure manually (5 minute NPR).
- Once the pressure is released and you have opened the lid, in a tempering pan, heat oil. When it is heated through, add cayenne powder and dried red chili. When it starts to sizzle, add chili oil to cooked dal. Squeeze in lemon juice and give it a good stir.
- Serve hot with Rice, Naan, or Roti.
© 2022 Copyright A Li\'l Bit of Spice
Looking for more lentil/dal recipes? I’ve got you covered. Check out some of these amazing dishes:
Sprouted Moong Beans Sabzi Gujarati Style
Spinach Dal
Instant Pot Kali Dal
Adai Waffles / Lentil Waffles
Here are the tools I used for this recipe:
Farmer’s Market Crudites Platter with Hummus Two Ways
One of my favorite times of the year is the spring when the Farmer’s Market starts to get bigger with more and more farmers who start to bring a larger variety of produce and goodies. I’ve mentioned in the past that I like to make a menu for the week (more so my kids don’t complain they want something else than what is served), but what I haven’t mentioned is how I love going to the Farmer’s Market to do my weekly produce shopping. Sometimes, I will even tailor some of my dishes to include produce I find at the Market.
Recently, I partnered with our local Farmer’s Market (Danville Farmer’s Market) and I will be creating recipes for them a few times a month in the hopes that I can bring awareness to locally farmed produce at all of our farmer’s market. Having fresh, organic produce and supporting the local farms is a win-win.
This Spring Crudites Platter is so beautiful, we all had a bit of hard time digging in. No one wanted to mess it up. Ah well, our stomachs won that round. The beauty of this platter is that you are not restricted to the same produce I picked up. Pick up what your farmer’s market has, just make it colorful.
Here is what I used:
- Purple Cauliflower (chop these into big chunks)
- Rainbow Baby Carrots (trim the stems off and save to make pesto – be sustainable!)
- Radishes
- Watermelon Radishes (slice these a little thick into rounds to give a beautiful effect)
- Snap Peas
- Cucumbers (I sliced these on the diagonal for aesthetics. Feel free to slice into rounds or sticks to make them easier to serve)
- Cherry Tomatoes
As for the hummus, I chose purple sweet potato and red beets to be the base of each hummus. For the Red Beets, I roasted it with garlic, then pulsed it with a little tahini and a few other ingredients. This is by far one of my favorite variations on hummus. Paired with all that beautiful produce, it’s perfect!
For the Purple Sweet Potato, I baked it in the oven then pulsed it with tahini as well. Though the idea behind both hummus’ are the same, the flavor profile differ vastly. Yet both are addicting.
I hope you have a chance to make a beautiful Spring Crudites Platter like this for your next gathering. I promise you will love it.
Try it out and let me know what you think!
Spring Crudites Platter with Hummus Two Ways
June 3, 2021
Category
Appetizers
Vegetarian
Prep Time
15 minutes
Cook Time
40 minutes
Wait Time
5 minutes
Total Time
55 minutes
Ingredients
For the Crudites:
- 1 lb rainbow baby carrots, stems trimmed, scrubbed and peeled
- 1 watermelon radish, peeled and sliced into thick rounds
- 1 lb snap peas
- 1 head purple cauliflower, cut into large florets
- 1 bunch radishes, washed and stems trimmed
- 3-4 baby cucumbers, sliced into sticks or thick rounds
- 12 oz cherry tomatoes
For the Purple Sweet Potato Hummus:
- 2 large purple sweet potatoes, scrubbed, keep peel on
- 1/2 c canned chickpeas
- 1/4 c tahini
- 1/3 c aquafaba
- 6 cloves garlic**
- 2 Tbsp fresh squeezed lemon juice
- 2 Tbsp Olive Oil
- 1/2 tsp cumin powder
- 1 tsp smoked paprika
- 1/2 tsp salt
- 1/4 tsp fresh ground black pepper
For the Roasted Beet and Garlic Hummus:
- 2 large beets, peeled
- 1 14.5 oz can chickpeas, drained and rinsed, reserve liquid
- 1/4 c tahini
- 3 Tbsp fresh squeezed lemon juice
- 6 cloves garlic**
- 1/3 c Olive Oil
- 1 tsp cumin
- 1 tsp smoked paprika
- 1 tsp salt
Instructions
- Preheat oven to 400 degrees F.
- Place sweet potatoes, beets, and garlic in individual foil sheets. Drizzle beets and garlic with olive oil. Wrap each food tightly into a ball and place on a baking sheet. Bake for 40 minutes.
- Remove and let cool before opening the foil wraps.
For the Sweet Potato Hummus:
- Remove foil wrap and peel skin. Chop into rough chunks and add to food processor. Add roasted garlic cloves and the rest of the ingredients. Blend until smooth (about 2-3 minutes).
- Transfer to a bowl and garnish with parsley, a drizzle of oil, and/or roasted chickpeas.
For the Roasted Beet and Garlic Hummus:
- Remove beets from foil and chop into rought chunks.
- Add into food processor with roasted garlic and the remaining ingredients.
- Blend until smooth (about 2-3 minutes)
- Transfer to a bowl and garnish with roasted chickpeas, toasted sesame seeds, and/or a drizzle of olive oil.
To Assemble the Crudites platter:
- Place the bowls of the hummus in the center of the platter. Add the larger veggies first, i.e. cauliflower and carrots.
- Fill in with medium sized veggies, i.e. cucumbers and snap peas.
- Add the smaller veggies, i.e. radishes and cherry tomatoes.
- Finally garnish with watermelon radish slices and edible flowers if you have any.
- Enjoy!
Notes
**Note: I used a whole bulb of garlic and divided between the two hummus dips as I knew I was making them at the same time (and a little extra garlic is always appreciated). If you are making only one hummus dip, follow the instructions of roasting cloves instead of the whole bulb.
© 2022 Copyright A Li\'l Bit of Spice
Here are the tools I used for this recipe:
If you are looking for more delicious recipes, check these out:
Roasted Masala Chickpeas
Roasted Red Pepper Hummus
Spicy Garlic Hummus
Crispy Chickpeas and Sweet Potato Tacos
Garden Vegetable Quiche with a Gluten-Free Crust
A savory filling with a crispy, flaky crust loaded with fresh vegetables that is perfect for breakfast, brunch, lunch, and dinner!
Continue reading “Garden Vegetable Quiche with a Gluten-Free Crust”
Guacamole Chaat Tostadas
Crunchy, creamy, spicy, tangy, with just a hint of sweet, these Guacamole Chaat Tostadas are the perfect marriage between Indian and Mexican cuisine!
Continue reading “Guacamole Chaat Tostadas”
Sriracha Deviled Eggs
**Updated March 2020. Original post published Apr 2017**
Continue reading “Sriracha Deviled Eggs”
One Pan Baked Salmon and Rainbow Veggies
This one pan salmon is perfect for a busy weeknight meal. Ready in 15 minutes, it’s a nutritious meal the whole family will enjoy!
I love the idea of using just one pot or a pan. Not only is cleanup easy but you don’t spend forever in the kitchen cooking after a long hard day of work. Don’t get me wrong, the kitchen is my happy place. But weeknights are crazy when the kids are hungry and don’t have the patience to wait for me to cook an elaborate dinner.
My favorite part is that the girls eat the rainbow veggies I add on the side. The colors look so pretty and the girls love their rainbows as much as I do. Chopping the veggies and seasoning them doesn’t take very long and adding that glaze on the salmon with a little honey and mustard mix is perfect to brighten up the salmon.
I kept the seasoning for the veggies pretty simple – salt, pepper, and a little dried oregano. Why? Because I want the salmon to shine too. The veggies have their color that attracts you to them so the salmon should have something too, right? The glaze is very easy to make. Just mix a little dijon mustard, honey, garlic, and of course fresh squeezed lemon juice. Brush it on to the salmon and voila! All that is left to do is bake!
From my kitchen to yours, I hope you enjoy this easy and delicious One Pan Salmon with Rainbow Veggies!
One Pan Baked Salmon and Rainbow Veggies
March 26, 2021
Category
Meats
Persons
3
Serving Size
1 filet
Prep Time
5 minutes
Cook Time
15 minutes
Total Time
20 minutes
Ingredients
- 3 salmon filets
- 1 c cherry tomatoes
- 1 bunch asparagus spears, chopped into 1" stems
- 1 yellow squash, sliced into 1" half moons
- 1 orange bell pepper, sliced into 1" cubes
- 1/2 purple onion, 1" slices
- 1 Tbsp Olive or Avocado Oil
- 1 tsp salt
- 1 tsp black pepper
- 1 Tbsp dried oregano
For the glaze:
- 1 Tbsp dijon mustard
- 1 Tbsp honey
- 2 tsp minced garlic
- 2 tsp fresh squeezed lemon juice
- 1/2 tsp salt
- 1/2 tsp black pepper
Instructions
- Preheat oven to 400 degrees F.
- Line up all the veggies on a sheet pan as well as the salmon filets.
- Drizzle the oil over all of the veggies, and then season with salt, pepper, and dried oregano. Gently mix to make sure the seasonings have evenly coated the veggies.
- In a small bowl, combine all of the ingredients for the glaze and whisk well to emulsify.
- Using a pastry brush, brush the glaze onto the salmon (if you are using skinless salmon, make sure to brush both sides of the salmon).
- Bake for 13-15 minutes in the oven then remove.
- Let cool for 1-2 minutes before serving.
Notes
Notes:
*I prefer to use fresh salmon for this recipe, however, if you are using frozen salmon, make sure to thaw it at room temperature to allow for even cooking time.
*If you would like a crispy crust, stop baking 1-2 minutes early, change oven setting to broil and keep in oven for another 2-3 minutes after the baking time is over. Watch carefully so as not to burn.
© 2022 Copyright A Li\'l Bit of Spice
Here are the tools I used for this recipe:
Springtime Lentil Salad
Spring is almost here. I can feel it in the air and I’m so excited! It’s one of my favorite seasons when all the flowers bloom, the grass is luscious green, and the weather is perfect! This amazing lentil salad is a nod to that feeling and to welcome spring in my life because I cannot wait a moment longer.
Perfectly cooked, tender lentils, crisp and juicy bell peppers, fresh mint, sweet pomegranates, sharp onions, the crunchy cucumbers all drizzled with a fresh basil vinaigrette. How can you say no to that? While the lentils are cooking, you can chop the veggies and make the vinaigrette so all you have to do is toss the salad together when the lentils are done. Make this on the weekend as part of your meal prep, have it for lunch, or even serve it for dinner as a side. It’s so versatile, quick, easy, and delicious.
Not only does this wonderful lentil salad taste good and is quick to make, it is packed with protein and nutrients. Check it out:
- Great source of protein – 13 gm per serving
- 23% DRI of Fiber
- 30% DRI of Iron
- 24% DRI of Phosphorous
- 77% DRI of Vit. C
- 127% DRI of Folic Acid
- 60% DRI of Vit. K
In addition to how nutrient dense this salad is and delicious it is to gobble up, I love how versatile it is. Add in some goat cheese for a little decadence, change out the mint to parsley if the mint is too strong for you, add in a few more veggies for more crunch or even toss in some nuts if you please.
So… try out this delicious Springtime Lentil Salad and welcome the new season with me!
Springtime Lentil Salad
March 10, 2021
Category
Salads
Persons
4
Serving Size
1 Bowl
Prep Time
5 minutes
Cook Time
25 minutes
Total Time
30 minutes
Ingredients
For the Lentils:
- 1 cup lentils uncooked, french green or brown lentils, rinsed
- 3 c water
- 1 tsp salt
For the Salad:
- 1 c English cucumber, finely diced
- 1 c red onion, finely diced
- ¾ cup fresh mint leaves, roughly chopped, loosely packed
- 1/4 c pomegranate arils
- 1 c orange bell pepper, finely diced
- 1/2 tsp salt
- 1/2 tsp black pepper
For the Basil Vinaigrette
- 1 c basil packed
- ¼ c white wine vinegar
- 1 Tbsp agave
- 3 cloves garlic
- ¼ tsp crushed red pepper
- ½ c olive oil
- 1/2 tsp salt
- 1/4 tsp black pepper
Instructions
For the Lentils:
- In a medium sized saucepan, combine the lentils, water, and salt together. Bring to a boil on high heat then reduce to low and simmer for 20-25 minutes.
- Meanwhile, combine all of the ingredients for the vinaigrette in an air tight jar and shake vigorously until emulsified.
- When the lentils are done, drain any excess water and transfer the lentils to a large bowl. Add in chopped veggies, pomegranate, and mint and toss well. Season with salt and pepper.
- Drizzle the vinaigrette over the top right before serving and give it a good toss to combine with the salad.
- Enjoy!
© 2022 Copyright A Li\'l Bit of Spice
Here are the tools I used to make this recipe:
Brussels Sprouts Grain Bowl
If you have been following me then you know how much I love my bowls. Experimenting with different flavor profiles, playing around with new dressings, and oftentimes using whatever vegetables are left in the fridge waiting to be saved from their last moments are the best part of creating my new bowl.
My brussels sprouts were facing a similar fate as mentioned above. I had enough left that I could create a whole new dish with just them, but so few that I didn’t want to waste them either. Grain bowls are perfect for these types of situations especially if you are using a variety of different ingredients.
This one turned out so delicious that I actually went out and bought more brussels sprouts even though I am trying to move on to spring veggies! We’ve now had this bowl 4 times in the last 2 weeks and no one in my household minds – in fact, they love it !
I added in some sweet potato for a little starch, sweetness, and fiber, and avocado for protein. As for the dressing, keeping it simple was the best route. I made a honey dijon dressing that worked wonders. The tang from the dijon and the sweet honey are a perfect balance to the bowl.
So…what are you waiting for? Try this delicious Brussels Sprouts Grain Bowl and become a fan too!
Brussels Sprouts Grain Bowl
March 5, 2021
Category
Salads
Persons
4
Serving Size
1 Bowl
Prep Time
5 minutes
Cook Time
30 minutes
Total Time
35 minutes
Ingredients
- 1lb Brussels Sprouts, halved (quartered for larger ones)
- 2 med sized Sweet Potatoes, peeled, cubed
- 1 Avocado, sliced
- 1/4 c cashews, dry roasted, roughly chopped
- 1 tsp Everything Bagel seasoning
- 2 tsp cumin
- 2 tsp paprika
- 1 tsp salt
- 1 tsp black pepper
- 1/2 tsp turmeric
- 2 tsp cayenne pepper
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp ground ginger
- 1 Tbsp Olive Oil
For the quinoa:
- 1/2 c quinoa, uncooked
- 1 c water
- 1/4 tsp salt
For the Honey Dijon Dressing:
- 1/2 cup olive oil
- 2 Tablespoon Apple Cider Vinegar
- 2 Tablespoon Honey
- 4 teaspoons dijon mustard
- 1/2 teaspoon salt
Instructions
- Preheat oven to 400 degrees F
- Line a baking sheet with parchment or silicone mat.
- In a large bowl, combine the cumin, paprika, salt, black pepper, turmeric, cayenne pepper, garlic powder, onion powder, and ground ginger. Add in the oil and mix well until combined.
- Add in the brussels sprouts and sweet potato and toss to coat completely.
- Transfer to the baking sheet and bake for 30 minutes.
- Meanwhile, rinse the quinoa thoroughly. Transfer to a medium sized saucepan and add the water and salt. Bring to a boil on med high heat, then reduce to simmer and cook uncovered for 15 minutes.
- Remove quinoa from heat, cover, and let sit for 5 minutes before fluffing with a fork.
- On the side, add all of the ingredients for the dressing into an airtight jar/container. Shake vigorously until all of the ingredients have emulsified.
- When the veggies are done, assemble the bowl.
- Divide the quinoa equally into 4 bowls followed by the veggies. Add the sliced avocados and chopped cashews. Drizzle the dressing and garnish with the Everything Bagel seasoning.
- Enjoy warm!
© 2022 Copyright A Li\'l Bit of Spice
Here are the tools I used for this recipe:
Mahi Mahi with Garlic Lemon Sauce
If I gave my youngest Fish and Couscous everyday for the rest of her life, I wouldn’t hear a single complaint. She loves it that much and we usually have it on the menu biweekly. The Garlic Lemon Sauce is absolutely finger licking delicious! Paired with a flaky and tender Mahi Mahi, well, you will also be adding this fish to your rotation.
Everyone says eating fish is healthy and to incorporate it more in your diet. But why? Here are few good reasons why:
- Fish are high in Omega-3 fatty acids which help lower cholesterol and heart disease
- Rich in Iron
- Rich in Vit. B which promotes healthy brain function
- Rich in Potassium which promotes a healthy heart
Fish can be tricky to cook sometimes because it is very easy to overcook leading to a tough meat (trust me, I’ve done this on many occasions). A few tricks I rely on to serve the best flaky fish are:
- Be sure your filtes are about 6-7oz each, with at least 1-inch thickness. If your portions are thin or too small, they’ll tend to overcook.
- Always pat dry excess moisture from the fish; this step is super important, as it affects how well your fish will brown. A paper towel works wonders
- Buy fresh or quick-frozen, high quality fish… wild is best, and will provide best flavor.
Don’t know what to serve your delicious Mahi Mahi with? Check out some of these dishes:
Quinoa, Brown Rice and Black Beans
Fresco Carpaccio
From my kitchen to yours, I hope you enjoy this delicious Mahi Mahi with Lemon Garlic Sauce!
Mahi Mahi with Garlic Lemon Sauce
February 24, 2021
Category
Meats
Persons
4
Serving Size
1 filet
Prep Time
5 minutes
Cook Time
7 minutes
Total Time
12 minutes
Ingredients
- 4 (1" thick each) Mahi-Mahi fillets, 4-6 oz each
- 1 1/2 Tbsp Olive Oil
- 2 1/4 tsp salt
- 2 1/4 tsp black pepper, divided
- 2 Tbsp unsalted butter, melted
- 2 Tbsp fresh parsley, chopped (or 1 Tbsp dried parsley)
- 4 garlic cloves, minced
- 1 Tbsp juice squeezed from fresh lemon
Instructions
- In a small bowl, combine 1/4 tsp salt, 1/4 tsp black pepper, butter, parsley, garlic, and lemon juice. Mix ingredients to fully combine. Set aside.
- Use paper towels to pat-dry all excess moisture from the fish fillets.
- Season both sides of fillets with remaining salt and black pepper. Set aside. I
- n a large skillet, heat the olive oil over high heat. Once oil is sizzling hot, add the fish fillets to pan and cook until browned on one side, about 3 minutes – do not move or touch the fish.
- After the fish has browned, flip fish fillets over to the other side and continue cooking for an additional 3 minutes.
- When the fish is done, remove from heat and pour mixture over the cooked fish. Be sure to pour on any juices from the fish pan as well.
- Serve hot with your favorite sides!
© 2022 Copyright A Li\'l Bit of Spice
Here are the tools I used:
Pomegranate Pistachio Chia Pudding
I was a little late to the wagon on this one. Everyone was talking about Chia Pudding but I kept putting it off unsure if I would like it or not. This is where my kids remind me how I preach that they should always try everything once.
Yeah, well. I should have tried this a long time ago!
A while ago, we went to my sister-in-law Sarika’s place for brunch and one of the things she had made was Chia pudding with fruit and granola. It was pretty darn good! So I stopped dragging my feet and decided to make my own at home.
I played around with flavors and the best part is you can pretty much add any fruit and nut to this. Our favorite so far is the pistachio pomegranate combination. The sweet, the salty, the creamy and crunchy just have this perfect balance with each other that I cannot get enough of. It keeps the pudding light enough yet still so healthy! YUM!
Not only is it delicious, but healthy too! They are:
- Rich in omega 3 fatty acids
- Fiber
- Calcium
- Phosphorous
- Zinc
Try it out and let me know what you think!
From my kitchen to yours, I hope you enjoy this delicious Pomegranate Pistachio Chia Pudding!
Pomegranate Pistachio Chia Pudding
January 29, 2021
Category
Breakfast
Persons
2
Serving Size
1 bowl
Prep Time
3 minutes
Wait Time
2 minutes
Total Time
3 minutes
Ingredients
- 8 oz Almond Coconut Milk (or any milk of your preference)
- 4 Tbsp Chia Seeds
- pinch of salt
- 1/2 tsp vanilla extract
- 1/4 c pomegranate arils
- 2-3 Tbsp pistachios, roughly chopped
Instructions
- In an airtight glass jar, add the milk, chia seeds, salt, and vanilla extract. Mix really well either with a spoon or by tightening the lid and shaking the jar. The seeds do tend to clump up so make sure you mix until there is no clumping.
- Store in the refrigerator overnight or at least 2 hours to let it gelatinize.
- To serve:
- Divide the pudding between two bowls. Top with pomegranate arils and chopped pistachios. Enjoy cold!
Notes
**I prefer to keep mine refrigerated overnight but this pudding is edible after it has been in the fridge for at least 2 hours.
**You can absolutely double or triple this batch with the same results. If I'm doing a big batch, I'll store it in a larger container and take out my preferred amount each day. Chia pudding will last up to 4 days in the fridge once made.
© 2022 Copyright A Li\'l Bit of Spice
Here are the tools I used for this recipe:
Avocado Wedges with Sriracha Crema
⁄Crunchy on the outside, creamy and buttery on the inside, these avocado wedges are the perfect snack. They are remarkably tasty, easy to make, and impressed my 5 and 4 year olds. Honestly though, anything that is breaded and fried is an automatic win in my book. I’ve had these in tacos too and seriously, they are delicious.
HOW DO I CHOOSE THE RIGHT AVOCADO FOR THIS RECIPE?
Personally, I like to use avocados that have just turned ripe. They’re still a little firm but ripe enough to be creamy when eaten. A good scale to use is if they are good enough to use for Guacamole then they are too soft to use for these wedges. You don’t want the wedges to melt and loose structure because they are too ripe.
AIR FRYER vs BAKING
I used an air fryer for this recipe because it gives the crispy exterior that you would see when deep frying. If you don’t have an air fryer, baking is just as good but beware that it will take a little longer to cook them. I have given instructions for both in the recipe card.
ARE THESE HEALTHY IF THEY’RE FRIED?
Yes they are because they’re air fried! And avocados are definitely healthier than traditional potato wedges. Don’t get me wrong, I love potatoes in all its many glorious forms but I do love a healthy alternative any day. Here are some of the many nutritional benefits to these Avocado Fries:
- Provides about 5 gm protein per serving
- Almost ¼ of your DRI Fiber
- About a third of your Folic Acid DRI
- Almost ¼ Vit. K requirements
- Great source of potassium, phosphorous, Vit. A, and Vit. B6
So what are you waiting for?! Try these incredibly delicious Avocado Fries and fall in love with a new way of eating fries!
Avocado Wedges with Sriracha Crema
January 23, 2021
Category
Appetizers
Persons
4
Prep Time
5 minutes
Cook Time
10 minutes
Total Time
15 minutes
Ingredients
- 2 large avocados
- ¼ c flour
- ½ tsp garlic powder
- ½ tsp ground cumin
- ¼ tsp cayenne pepper
- ½ tsp paprika
- ½ tsp salt
- ½ tsp pepper
- ½ c milk
- 1 c panko bread crumbs
- non stick cooking spray
For the Sriracha dipping sauce:
- 1/2 c yogurt, plain, lowfat
- 2-3 Tbsp Sriracha sauce depending on your spice level
- pinch of salt
Instructions
- Preheat Air Fryer by running it on 350 degrees for 3 minutes.
- Slice the avocados in half and peel them. Then slice each half into about 4-5 slices.
- In a bowl, combine the panko bread crumbs with garlic powder, cumin, cayenne, paprika, salt and pepper. Mix well.
- Dip the avocado slices in the flour, then the milk, then the seasoned bread crumbs.
- Place in a plate as you are done breading them. Before transferring to the air fryer, spray lightly with cooking spray.
- Transfer in a single layer to the Air Fryer and cook at 350 degrees for 8-10 minutes.
For the Sriracha Dipping Sauce:
- Whip the yogurt until it is smooth and creamy.
- Add in the Sriracha and salt and mix well.
- Enjoy with your Avocado Fries
Notes
**For oven baked fries:
Preheat oven to 350 degrees. Follow the instructions above then bake for 12 minutes, flipping them halfway through cooking time.
© 2022 Copyright A Li\'l Bit of Spice
Here are the tools I used for this recipe:
Almond Butter Breakfast Bars
It’s going on week 2 of my New Year’s Resolution of trying to eat healthier and so far, the first half of the first week did not go well. Part of the problem is a new school schedule with the girls but the other part is me not taking accountability of the changing timetable and doing something right away. A couple of days passed before I realized I needed to up my game quick and couldn’t wait for the weekend so came along the decision to make these delicious Almond Butter Breakfast Bars.
I love these bars because they are filling, healthy, and quick to make. You can absolutely substitute peanut butter for the almond butter or even sun butter if you have a family member allergic to nuts. I did use almond flour in this recipe which you can substitute for any flour of your choice. And to make them vegan – simple, substitute the honey for agave. That’s the best part of this recipe – it’s versatility.
Here are some great nutrition benefits of these delicious bars:
- Great source of protein at 7.25gm in each serving
- Provides 20% of your DRI Iron
- Great source of Fiber and Vit. E
- Healthy option for a grab and go breakfast that is nutrient dense rather than carb dense
So, what are you waiting for? You have got to try these delicious bars. Let me know what you think! From my kitchen to yours, I hope you enjoy these delicious Almond Butter Breakfast Bars!
Almond Butter Breakfast Bars
January 11, 2021
Category
Breakfast
Persons
10
Serving Size
1 bar
Prep Time
5 minutes
Cook Time
30 minutes
Total Time
35 minutes
Ingredients
- 1 ½ c old fashioned oats
- ½ c almond flour
- ½ c ground flaxseed
- 1 Tbsp cinnamon
- ½ tsp salt
- 1 tsp vanilla extract
- 3 bananas, ripe
- ½ c applesauce
- ½ c almond butter, divided
- 3 Tbsp honey
Instructions
- Preheat oven to 350 degrees F. Spray an 8x8 pan with cooking spray.
- Combine oats, almond flour, flaxseed, cinnamon, salt in a bowl.
- In a separate bowl, mash bananas, and add applesauce, honey, 1/4 c almond butter, and vanilla. Mix well.
- Add dry ingredients to wet and mix well to combine.
- Spread into a greased pan.
- Bake for 20 minutes, remove from oven and spread remaining 1/4 c almond butter over the top.
- Bake for 10 more minutes. Butter will have tiny bubbles over the top which is normal.
- Cool completely in fridge then cut into bars.
- Wrap individually and store at room temp for up to 1 week.
Notes
** Substitute with peanut butter or any nut/seed butter 1:1 ratio
**Keep at room temperature as it will become too hard in the fridge.
© 2022 Copyright A Li\'l Bit of Spice
Here are the tools I used:
Middle Eastern Vegan Protein Bowl
Looking for a healthy way to get protein without compromising flavor? Well, you’ve come to the right place. This Vegan Protein Bowl has hints of spicy, tangy, herby, and definitely brings a Middle Eastern vibe in each bite!
Simple to make and ready in just 30 minutes, you have got to try this delicious bowl. So let me tell you a little bit about the ingredients I chose. For my grain, I used quinoa because it packs more of a protein punch but you can definitely use any other grain. Bulgur or Farro would be excellent substitutes to keep in line with the Middle Eastern food theme.
For added protein and crunch, I used garbanzo beans. I love snacking on these so I actually made double the amount and the girls ended up eating most of them!
As to the veggies, I used a few different ones as I wanted to get the colors in. To give it some warmth, I roasted the cauliflower with the garbanzos and to keep a cool factor, I made a salad of tomatoes, avocados, cucumbers, and fresh herbs.
So it’s not just what ingredients I use but how much nutrition this delicious bowl provides. In addition to almost 20 gm of protein, you are also getting:
- Half of your daily recommended intake (DRI) of Fiber
- 40% of DRI Iron
- More than the recommended intake of Folic Acid
- Meeting at least 20-50% of most of your Vitamins and Minerals DRI
The best part of making this recipe is that even though there are several different steps and techniques, you can multitask and get them all done at once without chaos in the kitchen! Roast your veggies, while your quinoa cooks and you are making the Avocado Salsa! So simple and easy!
Last but not least, I added a hummus dressing to pull it altogether. I love making my own dressings and there is no way I would leave one out of a bowl this delicious. And to be honest, I really think the hummus dressing really marries all the flavors together so perfectly. So what are you waiting for?! Try this recipe out and let me know what you think. Leave a comment below, give it a star rating, or tag me on Facebook or Instagram!
From my kitchen to yours, I really hope you enjoy this delicious Middle Eastern Vegan Protein Bowl!
Middle Eastern Vegan Protein Bowl
January 6, 2021
Category
Vegetarian
Persons
4
Serving Size
1 Bowl
Prep Time
15 minutes
Cook Time
30 minutes
Total Time
45 minutes
Ingredients
- 1 c quinoa, rinsed
- 2 c water
- 1 14-oz can chickpeas, rinsed and drained
- 2 c cauliflower florets
- 3 tbsp olive oil, divided
- 1 c cherry tomatoes, quartered
- 2 Persian cucumbers, chopped
- 1 avocado, chopped
- 1/2 red onion, chopped
- 1/4 c fresh parsley, finely chopped
- 1/4 c fresh mint, finely chopped
- 1 lemon, half juiced and the other half cut in wedges
- 2 tsp cumin
- 2 tsp paprika
- 2 1/2 tsp salt, divided
- 2 tsp black pepper, divided
- 1/2 tsp turmeric
- 2 tsp cayenne pepper
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp ground ginger
For the Hummus dressing:
- 1/2 c garlic hummus
- 1 Tbsp dijon mustard
- 1/2 lemon, juiced
- 2 Tbsp water
Instructions
- Preheat oven to 400 degrees F.
- Make your spice blend by combining cumin, paprika, 1 tsp salt, 1 tsp black pepper, turmeric, cayenne pepper, garlic powder, onion powder, and ginger in a bowl. Mix well to make sure all the spices are well incorporated. Set Aside.
- In a bowl, add cauliflower, 1 Tbsp Olive Oil and half of the spice blend. Toss well to make sure all of the florets are coated evenly. Transfer to one side of a baking sheet lined with a silicone mate or parchment paper.
- In the same bowl, add the garbanzo beans, 1 Tbsp Olive Oil, and the remaining half of the spice blend. Toss well to make sure all of the beans are coated evenly. Transfer to the other side of the same baking sheet used for the cauliflower. Bake for 30 minutes.
- Meanwhile, in a medium sized saucepan, combine the water, 1/2 tsp salt, and rinsed quinoa. Bring to a boil on high heat, then lower the heat to medium high and cook for 15 minutes or until the water has evaporated. Remove from heat and cover to steam.
- While the quinoa is cooking, in a bowl, combine tomatoes, cucumbers, avocado, red onions, parsley, and mint. Add to this the remaining 1 Tbsp of Olive Oil, juice of half a lemon, the remaining 1 tsp salt, and remaining 1 tsp black pepper. Toss well to combine. Set aside.
- For the hummus dressing, in an air tight jar, combine the hummus, dijon mustard, lemon juice and water. Seal the lid and shake vigorously to combine. If you prefer a thinner dressing, add water 1 Tbsp at a time and shake until you have your desired consistency.
To assemble:
- Divide the quinoa evenly into 4 bowls. Add about 1 cup of the avocado salsa, 1/4 of the cauliflower and 1/4 of the garbanzos in each bowl. Top off with the hummus dressing.
- Serve warm!
© 2022 Copyright A Li\'l Bit of Spice
Here are the tools I used:
Sweet & Spicy Harvest Bowl
The weather is still pretty warm out but I am mentally ready for fall! Especially with all the delicious veggies at the Farmer’s Market that are coming out for the season. The pomegranates, Brussels sprouts, root vegetables and especially all the squash and pumpkins I’m seeing everywhere! They’re all so beautiful, colorful and oh so yummy!
I was inspired during my last visit to the Farmer’s Market for this recipe. I used acorn squash because it is mild in flavor and one of the easiest squash to peel and cut. The beets added beautiful color and flavor (and lots of nutrition!), and crispy brussels sprouts once roasted are the perfect addition for texture in this bowl.
Here are a few other ingredients I used though, I definitely didn’t roast them:
- Avocado
- Red Pears
- Feta
- Toasted Pecans
- Quinoa
As for the dressing, I debated whether to add one or not but in the end, I decided a simple squeeze of lime would do justice without taking away from the other flavors.
I was so excited just roasting the veggies because they looked so bright, bold and beautiful! The spice that I added to balance the sweet of the beets and pears out was smoky chipotle pepper to the veggies that I roasted.
This is one dish that I think is going to come up often on our table through this season! Make a big batch for a holiday dinner side, a small batch for a lunch or make it a meal for a weeknight! It’s simple, healthy, delicious, and you get to eat many of your colors!
Here are some of the health benefits from this yummy bowl:
- Low Carb
- High in Fiber
- High in Protein
- Vitamins K, C, A, and B-6
- Good Source of Iron
- Good Source of Folate
Well! What are you waiting for? You have got to try this out!
From my kitchen to yours, I hope you enjoy this delicious Sweet and Spicy Harvest Bowl!
Sweet & Spicy Harvest Bowl
October 15, 2020
Category
Salads
Vegetarian
Persons
2
Prep Time
15 minutes
Cook Time
35 minutes
Total Time
50 minutes
Ingredients
- 2 c Acorn Squash, peeled, deseeded, cubed
- 1 large Beet, peeled, cubed
- 1 lb Brussels Sprouts, halved
- 1 Avocado, cubed
- 1 Red Pear, thinly sliced
- 1/4 c crumbled Feta
- 1/4 c toasted pecans
- 1/2 c quinoa
- 1 lime, quartered into wedges
- 2 tsp salt
- 1 1/2 tsp ground black pepper
- 1 1/2 tsp ground chipotle pepper*
- 1 Tbsp Avocado or Olive Oil
Instructions
- Preheat oven to 375 degrees
- Line a baking sheet with a silicone mat, parchment paper or aluminum foil
- In a bowl, add oil, 1 1/2 tsp salt, black pepper, and chipotle pepper. Mix well
- Add in the squash, beets and brussels sprouts. Toss well to coat all the veggies evenly
- Add the veggies to the baking sheet and bake for 35 minutes
- Meanwhile, thoroughly rinse the quinoa to remove the saporins
- In a medium saucepan, bring to a boil 1 c water and add rinsed quinoa and 1/2 tsp salt
- Let it cook for 10-12 minutes or until all the water has burned off. Remove from heat and cover for 5 minutes. When ready to use, remove cover and fluff with a fork.
To Assemble:
- Add the roasted veggies, quinoa, avocado, toasted pecans, feta, and pears to a bowl.
- Serve hot with a lime wedge!
Notes
*Adjust the amount of chipotle pepper according to spice level
© 2022 Copyright A Li\'l Bit of Spice
Instant Pot Rajma (Kidney Beans)
I feel like almost every culture has their version of beans and rice. There’s the Latin style with adobo seasoning, the African style flavored with smoked paprika and garlic, Creoles use the “holy trinity” for theirs, Jamaican red beans and rice have coconut milk and scotch bonnet peppers, the Japanese use Adzuki beans with their rice, and the Indians have Rajma Chawal.
Why are red beans and rice so common everywhere?
I don’t know. But what I do know is they make a complete protein when eaten together so it’s really beneficial to vegetarians and vegans who don’t get their complete proteins from animal protein to feel full.
I never thought Rajma was all that special until my friend Sumit made it one day. He makes the most amazing Rajma so I never bothered to learn because I could just call him up! But now he’s moved to a different state and it’s not as readily available so I have tried and tried and tried to perfect my Rajma.
From my kitchen to yours, I hope you enjoy this classic dish of Rajma!
Instant Pot Rajma (Kidney Beans)
September 22, 2020
Persons
4
Prep Time
15 minutes
Cook Time
40 minutes
Total Time
55 minutes
Ingredients
- 1 c RAJMA (dried kidney beans), soaked at least 4 hours or overnight**
- 1 large onion, chopped
- 3 tomatoes, chopped
- 1" ginger knob, grated or paste
- 3-4 cloves garlic, minced
- 1 1/2 c water**
- 1/2 tsp HING (asafoetida)
- 1 tsp CUMIN SEEDS
- 1" CINNAMON STICK
- 1 tsp TURMERIC
- 1 tsp CAYENNE PEPPER
- 1 tsp GROUND CUMIN
- 2 tsp CORIANDER POWDER
- 1 tsp GARAM MASALA
- 1 tsp salt
- Juice of half lemon
- Cilantro to garnish
Instructions
- Set Instant Pot to saute mode and add oil. When it's heated, add in cumin seeds, hing, and cinnamon stick. Let them roast and sizzle for 30-60 seconds.
- Add in the onions and saute for 2-3 minutes until tender. Add in the ginger and garlic and cook for an additional 2-3 minutes.
- When the onions are golden brown, add in tomatoes, turmeric, cayenne pepper, coriander powder, cumin powder, garam masala and salt. Mix well and cook for another 3 minutes.
- Drain the soaked rajma and add to the pot. Mix well to coat all of the beans in the gravy.
- Add in the water and mix.
- Turn off the saute mode and cover the instant pot with the vent in sealing position.
- Set to Bean/Chili mode which will automatically set the time to 30 minutes.
- When the timer beeps, release the pressure from the instant pot and open lid. Stir in the lemon juice and garnish with cilantro.
- Serve hot with rice or naan.
For Stovetop instructions:
- Follow the same recipe above and cook in pressure cooker for 3 whistles.
For Slow Cooker instructions:
- Kidney Beans have a natural toxin called phytohaemagglutinin which is hard to digest and may cause nausea/vomiting. If you don't presoak the beans, then I recommend not using the slow cooker method to cook rajma. If you do presoak the beans, then:
- Boil the presoaked kidney beans for 20 minutes, then follow the same recipe above. Set heat to high and cook for 5-6 hours.
Notes
** If you don't have time to soak the beans overnight, increase instant pot cook time to 45 minutes
** the amount of water I used gives this rajma a thicker gravy. If you are looking to have a more soupy rajma, add an additional 1/2 c of water.
© 2022 Copyright A Li\'l Bit of Spice
