Spicy Couscous with Roasted Vegetables and Garbanzo Beans

Our friend Stacy invited us to dinner for a double birthday celebration. She is such a wonderful cook and we have shared many amazing meals with her family. I knew her dinner would be spectacular, but now that I am a vegan, I knew I couldn't partake in all of her delicious cooking.  Seriously, she has three kids and still managed to de-bone at least eight or more game hens that she individually stuffed.
Typically we always share in the cooking, so I was excited to bring a vegan side dish that the Engineer and I could also enjoy as our main meal. I also brought two appetizers just to ensure we would have enough to eat without making our host feel like she had to cater to our special diets. 

I wanted to bring something appealing to the eye with robust flavor that also tasted hearty.  I think Spicy Couscous with Roasted Vegetables and Garbanzo Beans fit the bill. I think my only change would be to add extra olive oil if not eating right away so that the beans and vegetables remain moist.

As with most of my recipes, chopping is really the hardest part of the deal. The couscous comes together in less than ten minutes. I mean from start to finish to the platter. Not sure what could be easier than that. I use the Near East brand of plain couscous and then spice it up before cooking. I think with any kind of vegetarian  cooking, the spices should be adundant so that your tastebuds are really alive. You will never miss the meat.

These two recipes are adapted from the book Easy Vegan, a wonderful little book full of amazing vegan dishes.


Spicy Couscous with Roasted Vegetables and Garbanzo Beans

1 box of Near East Brand plain Couscous
1 Tablespoon of olive oil
2 cups of vegetable broth
1 1/2 tsp of ground cumin
1 1/2 tsp of ground coriander
1 1/2 tsp of Spanish Sweet Paprika
1/4 tsp or more of cayenne pepper

Bring the oil, broth, and spices to a boil. Add entire box of couscous. Cover and turn off heat. Let sit for about 7 minutes. Fluff with a fork and let sit a few more minutes. Re-fluff to ensure no lumps. Pour onto a big platter.

Roasted Vegetables and Garbanzo Beans

1 pint of crimini mushrooms, left whole
1/2 pint of cherry tomatoes, halved
1 red bell pepper, roughly chopped
1 yellow bell pepper, roughly chopped
1 red onion, roughly chopped
1 fennel bulb, roughly chopped
1 dozen garlic cloves, peeled
1 large sweet potato, peeled and roughly chopped
salt and freshly ground pepper to taste
1/4 cup olive oil
1 1/2 cups drained garbanzo beans, I prefer fresh, but canned work fine
1/4 cup toasted pine nuts

Preheat oven to 350 degrees. Chop all vegetables and try to keep pieces around the same size. Not too small but not overly big. Put all veggies in a big bowl and sprinkle with oil. Toss to make sure all items are covered. Spread veggies onto two foil lined cookie sheets and sprinkle generously with salt and pepper. Bake for about one hour. Start checking at 35 minutes to ensure even browning and that nothing is burning. You may have to give them a little toss. Remove from the oven and add beans that have tossed in a touch of olive oil. Put back in the oven and roast another 20-30 minutes. Remove from the oven and spread over the couscous. Top with toasted pine nuts.  Romesco sauce would make a nice accompaniment. See blog for that recipe.

As an appetizer, I brought Romesco Sauce served with warm pita wedges and kalamata olives. The other appetizer was fresh guacamole served with a tangy pico de gallo. That recipe will be featured soon.

I like to do all my chopping at once. Spreading things on a large tray helps keep you organzied. Plus, clean-up is a breeze.

Toss the vegetables in olive oil to lightly coat each piece.

Make sure to spead vegetables out evenly on the tray. Over crowding will lead to steamed versus roasted vegetables. They will shrink down and for the final roasting phase, they can be combined to one sheet pan. Also, make sure to line each pan with foil. Makes clean-up much easier plus the vegetables won't stick to the pan.

Here the vegetables have been combined to one pan along with garbanzo beans. Toss the garbanzo beans in a little bit of olive oil before adding to the vegetables so they don't dry out.

This is a photo of the vegetables and garbanzo beans after the final roasting phase.

To serve, spoon the veggies over the Spiced Couscous and sprinkle with toasted pine nuts.

Do any of you have any tried and true recipes that you like to bring when invited over for dinner? Please share. I know there are many great cooks out there!

Soupy Rice in Rich Tomato Broth

Our littlest guy was sick most of the night with a stomach virus. By noon he was so hungry, but nothing sounded good....until Mama made Soupy Rice in Rich Tomato Broth.  This dish is perfect on a cold day, when under the weather, as a snack, for breakfast, or in the lunchbox thermos. It takes minutes to prepare and tastes delicious.

Soupy Rice in Rich Tomato Broth

1/2 onion, chopped fine
3/4 cup finely chopped carrot
1 cup white rice
2 T olive oil
1 can organic tomato sauce
1 clove of garlic
1 1/2 tsp cumin
1 1/2 tsp sweet paprika
3 + cups water - start with three and as rice cooks, add more water as needed to keep it soupy
1 T Better Than Broth Vegetable Base low sodium version
salt to taste

Saute onion, carrot and garlic in oil until onion is translucent and carrot is soft. Add rice and saute a minute or two until rice is coated in oil. Add tomato sauce, water, veggie base, cumin and paprika. Taste and add salt if needed. Bring to a very slow simmer and cook until rice is tender. You may have to add up to two or more cups of water as the rice thickens the broth.

Serve with warm flour tortillas. If you are not sick, feel free to add cilantro and sliced avocado. Keep it simple if recovering.

Our little guy kept hovering around the kitchen anxious to try a bowl. After cooling the first bite and eating he said,"Yum Mama, this is perfect." I am so happy when I can provide just what they need to feel better.

Ok, so not the best photograph. However, this dish is meant to be simple but oh so delicious.

Green Beans with Shitake Mushrooms

Green beans with shitake mushrooms make a quick, tasty side dish.  As we approach summer, farmers markets pop up every week selling numerous varieties of beans. Take advantage of these markets and try some heirloom varieties. They are loaded with nutrients plus make for a pretty presentation. Food presentation is a huge deal to me which is why I add photographs for each recipe. A nice plate makes your mouth water before you have even taken that first bite.

Shitake mushrooms have been used medically in the East for ages. Wikipedia notes that shitake mushrooms  stimulate the immune system, contain a cholesterol lowering compound called eritadenine and possess antibacterial and anti-viral properties among others. I try to incorporate shitakes into my diet at least 2 times per week and especially if I am under the weather. They taste delicious and are easily incorporated into soups, veggies, pasta sauces and salads.

One of our kids always preps the beans by cutting the stems of either end. It is a great way to get those kids involved in the kitchen plus it helps them learn important knife skills. The more kids cook and prep, the more kids eat. That has been a fact in our house. The more involved the kids are in the kitchen, the more you as a parent can teach about healthy eating and good habits.  I want the boys to know just as much about cooking as our daughter. And guess what? Cleaning comes with the territory. Little boys love to be up to their elbows in bubbles loading a dishwasher. They will have a blast all the while learning the aspects of what it takes to put a meal on the table and clean it up.  Sorting silverware is another great task for kids. I try to piggyback any chopping or fun cooking job with a small cleaning job. That way they understand that the two go together.

Green Beans with Shitake Mushrooms

green beans, any variety and quantity, ends trimmed
olive oil
salt and pepper to taste
shitake mushrooms, stems removed and sliced, do not rinse!

Saute mushrooms in a small amount of olive oil depending on quantity of mushrooms.  Add salt and pepper to taste. Put a pot of water on high heat. When it comes to a rolling boil add generous amount of salt and toss in beans. Cook just until crisp tender. Drain and add beans to mushrooms. Add a bit of olive oil, salt, pepper and toss to coat.  Slivered almonds would make a nice addition.

I think food looks so pretty served on a crisp white platter.

This beautiful plate was part of my lunch one day. I grabbed a handful of green beans and quickly cooked the mushrooms. It came together in minutes. Don't feel the pressure to cook large quantities. At the same time, don't choose to not cook because you are only cooking for yourself.

Lavosh Vegetable Roll-Ups

I am so excited to share this recipe with you all! Most importantly because it is from the Engineer, my husband. (I am trying to keep names off of my blog :)) He has had a variation of this amazing lunch for the past three days and I guess his culinary inspiration motivated him to take beautiful photos to boot.  So it is with great pleasure that I introduce you to the Lavosh Vegetable Roll-up.

Lavosh is a thin, pliable flatbread that lends itself to many different ingredients. It comes in a regular and whole wheat variety, either of which taste delicious.  It is fat free, cholesterol free, sugar free and low in carbohydrates. It does contain a small amount of protein too but it is important to include either hummus, beans or a grain to up the protein content and keep you healthy and strong.

I am grateful to have a family so fully supportive of eating healthy! While the Engineer is not a vegan, he does eat vegan/vegetarian on most days and for most meals. I am so happy to have a partner that takes health seriously and supports trying new things. With that said, I would never force a vegan diet on anyone. It is by example that I prefer to work some magic. And let me tell you it is rubbing off all over the place! Yay healthy bodies and minds!!!

Lavosh Vegetable Roll-ups

1 piece of lavosh flatbread
3 T hummus
1/2 cup chopped romaine lettuce
10 sliced cherry tomatoes
10 sliced kalamata olives
1 T of salad dressing of choice such as italian or balsamic

Additions based on availability:

whole garbanzo beans
diced red onion
sliced cucumber
sliced radish
sun-dried tomatoes
avocado
jicama sticks
(and shredded cheese for those non-vegans!)

Spread lavosh with hummus. Line ingredients up and roll. Slice in half. If you are super hungry, eat the whole thing. If not, eat half for lunch and half for your late afternoon snack.

Look at this fresh and vibrant wrap. It is loaded with healthy ingredients to keep your body moving and your brain on task.

Let's eat! Wrap these yuumies up and pack in the lunch box.

I am thinking of a Mexican version as well. Black beans pureed, cilantro, lettuce, olives, tomatoes, red onion, garlic and corn. Served with a side of tortilla chips and salsa. Photos to come soon!

Question of the day:

How is your healthy eating affecting family members and friends?

Pasta Pesto

Who doesn't love a warm bowl of pesto pasta? It is kid friendly, nutritious and oh so yummy!  This quick and easy version is a snap to throw together. The whole sauce can be made and the dishes cleaned before your pasta has finished cooking.   In addition, the pesto can be made ahead and stored in the refrigerator covered in a thin layer of oil. The left overs are delicious cold or at room temperature making it a great lunchbox meal.  I have adapted my version of Pesto Pasta from a recipe called Yummy Vegan Pesto Classico from the Allrecipes website. 

Pasta Pesto

1/2 cup toasted pine nuts

2/3 cup olive oil

1-2 bunches fresh basil, washed and leaves removed from stems

5-10 cloves of fresh garlic depending on your preference

1/3 cup nutritional yeast

1 tsp salt, more to taste if needed

freshly ground pepper

pasta, either thin spagetti, tubular, bowtie etc. I used barilla high protein pasta for this version although whole wheat is nice too.

Toast pine nuts in a dry, small pan over low heat. Stir freqently and do not walk away from stove. As soon as they start to turn golden and release flavor, take off of heat. Add to a food processor.  Add rest of ingredient except oil and pulse a few times. As processor is running, drizzle oil into the mixture and process until smooth. Taste and adjust, salt, pepper and garlic.

I usually make a full batch of pasta and use almost the entire batch of pesto to coat warm pasta. Serve with mixed green salad and Green Beans with Shitake Mushrooms. Recipe to follow.

Another great thing about this recipe is that even non-vegans will love it! They won't be able to tell that it does not have any parmesan cheese. It is that delicious! As a reminder, nutritional yeast can be purchased in the bulk aisle of any health food type market. It is good, good stuff loaded in b vitamins and oh so very tasty!

Warm pasta pesto made with thin, extra protein Barilla spagetti.

The final meal for the family.  Pasta pesto, green beans with shitake mushrooms and mixed green salad.  Healthy, delicious, and makes great left overs. The kids and hubby gobbled it up plus had it for lunch  the next day.

Version two of pasta pesto made with penne pasta. It was really, really delicious!

I know we have heard it before, but it bears repeating. Get the kids in the kitchen asap! Are they picky eaters? Have them pick off the leaves of the basil. The fragrance as they pick is overwhelming. Casually comment about how wonderful it smells. My eight year old cut the ends off of all those green beans. He sat at the kitchen counter and worked on his knife skills. We talked and snacked on raw green beans. Guess how many he ate at dinner? Tons! So what if he picked out the mushrooms. Next time he may try one. Don't make a big deal about food. And it may take twenty times for it to be on the table before they try it. Don't despair! My five year old just asked me to buy cherry tomatoes for his lunchbox. It took five years but he finally tried one and love it!   I never choose to not make an item because my kids won't eat it. Never, never ever! How else will they learn to like it if it isn't offered regularly? They won't wake up one day and beg for roasted broccoli UNTIL they try it and fall in love. So keep offering those healthy foods.

Enjoy and be healthy!

Baby Bok Choy Simmered in Broth

Baby bok choy, a younger version of Bok Choy, is a mild tasting delicious vegetable. Baby bok choy is a wonderful source of calcium and loaded with vitamins A and C and is a rich source of potassium.

What I love most about cooking with Baby bok choy is that it isn't your everyday veggie like broccoli or green beans. Many associate bok choy with Aisian cuisine, however this tasty veggie can be prepared in many ways.

I love the idea of simmering the bok choy in a rich, garlicky broth. I am drawn to sauce of any kind so this recipe really appeals to my tastebuds.  It pairs nicely with brown rice and I have been known to eat leftovers for a mid-morning snack.

Baby Bok Choy Simmered in Broth

baby bok choy- as many as you like
freshly minced garlic, between 3-5 cloves
enough veggie broth to simmer bok choy. I like Better Than Bouillon reduced sodium vegetable base
cooking spray and olive oil
salt and freshly ground pepper to taste

Pull off any outer browned leaves. Slice baby bok choy in half lengthwise. Put in a big bowl of clean water to wash out the dirt and grime. Coat a large pan with cooking spray and drizzle with a few teaspoons of olive oil. As pan is warmed, add bok choy cut side down and sprinkle with salt and pepper. Cook for a few minutes on low to medium heat just until starting to brown. Add broth and garlic. Simmer until stalks are tender. Serve baby bok choy and broth over brown rice. Enjoy!

Slice baby bok choy in half lengthwise.

Put baby bok choy in a large bowl of clean water and swish!

Add baby bok choy to heated pan, cut side down.

Add garlic and broth to cover about 1/2 way of bok choy, you don't want them submerged. As they cook, the broth will reduce. Taste broth before adding final salt. You may not need it.

Genocide in the Darfur Region of the Sudan

Gabe Ferrick, a 15 year old Santa Rosa, CA, youth, has raised close to $40,000.00 for the efforts to end genocide in Darfur. On April 18, 2010, our family joined Gabe and people from all faiths and ethnicities to raise awareness for this noble cause. Co-sponsored by Gabe and Congregation Shomrei Torah, the walk took place on a crsip, beautiful Sunday morning. The energy from the crowd was palpable. People were singing, talking, hoping and praying that one day there will be peace in Darfur.

(Gabe)

Supervisor Shirlee Zane spoke along with Holocaust survivor, Lillian Judd, age 86. Lillian shared her story with the group and I am sure there wasn't a dry eye in the area. Lillain witnessed her father's murder by the gestapo. Her mother and two sisters were sent to the gas chambers. Lillian and her other sister were sent to hard labor. She felt that if more people would have spoken up, such crimes would not have been allowed to happen. She praised the groups efforts for taking a stand and raising awareness. How else will we stop genocide?

(Lillian sharing her message.)

(Our three kids with Lillian plus a good friend)

Our daughter, age 11, wrote a poem about the genocide in Darfur. The poetry contest, sponsored by the walk, was judged by a group of teachers associated with the event. Our daughter won first place and was asked, along with the runner-up, to recite her poem before the race began. Her dad and I were overcome with emotion watching her speak, at such a young age, with so much passion and clarity. Below is her poem...

A World of Peace
by our daughter, age 11

I envision a world of peace,
It's more difficult than you think,
Since the world never is at ease,
help us now, make a link,
Say goodbye to the Janjaweed,
Help us now, won't you please?

We dance and frolic about our life,
never wonder, what it's like,
To live in a world with no education or life,
Pushed around, day and night,
Hoping for a new light,
Say goodbye to the Janjaweed,
Help us now, won't you please?

(Our daugher reciting her poem!)

The Janjaweed is the term used for the armed gunmen responsible for the massacre, rape, murder and forced displacement of those in the Darfur region of the Sudan. The Sudanese government has been charged with ethnic cleansing and crimes against humanity.

The Darfur genocide is in its 7th year. Over 400,000 people have be ruthlessly murdered. That is like losing the entire town of Santa Rosa, CA!  Please consider what each of you can do to raise awareness and end the suffering of these people. We can make a difference!

Our daughter with Gabe.

Our daugher and Gabe getting their photo taken for the school.

Our family right before the walk!

Our group walking! It was amazing!

Our youngest being carried by Dad.

Our kids with Gabe after a 3 mile walk.

Our daughter with two close friends. The middle friend won second place and wrote an equally moving piece of poetry for the contest.

Donations will be accepted at www.walktoendgenocide.org through the end of April.