A couple basic meals this week, and a couple of simple new recipes. "Chickpeas" seemed to be the theme this week. And in case you're wondering why the meal plan starts on Saturday, I tend to do my grocery shopping Friday on my way home from work or first thing Saturday morning.
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| Hannibal, MO |
The Meal Plan:
Sat (L) take-out pho (S) spaghetti
Sun (L) leftover pho (S) spaghetti
Mon (yoga) spaghetti
Tues - Curried chickpeas
Wed (Yoga) curried chickpeas
Thurs - Ckickpea burgers
Fri (home late) take n bake pizza
Lunches - Barley, bean and corn burritos
Chickepea Coconut Curry (Eating Well, Mar 2021) vegetarian
Easy. Quick. Vegetarian. Served with basmati rice and (store-bought) naan. Tasted like Indian take-out. Made it for dinner, would be great for lunches. I would absolutely make this again.
Serves 4-6
2 tablespoons extra-virgin olive oil
1 small white onion, finely diced
2 teaspoons minced fresh ginger
1 clove garlic, minced
2 teaspoons garam masala
1 teaspoon ground cumin
½ teaspoon ground coriander
¼ teaspoon salt plus a pinch, divided
¼ cup tomato paste
1 14-ounce can reduced-fat or light coconut milk
1 15-ounce can no-salt-added chickpeas, rinsed
1 tablespoon lemon juice
Chopped fresh cilantro for garnish
Heat oil in a large saucepan over medium heat. Add onion and cook, stirring frequently, until soft and starting to brown, 3 to 4 minutes. Stir in ginger, garlic, garam masala, cumin, coriander and ¼ teaspoon salt; cook, stirring, for 1 minute. Add tomato paste and cook, stirring, for 30 seconds. Stir in coconut milk and bring to a simmer. Cook, stirring occasionally, until slightly thickened, about 5 minutes. Remove from heat.
Puree the sauce with an immersion blender or in a regular blender until smooth. (Use caution when pureeing hot liquids.) Return the sauce to the pot, if necessary, and add chickpeas, lemon juice and the remaining pinch of salt. Sprinkle with cilantro, if desired.
Chickpea and Beef Burgers with Whipped Feta (Eating Well, Mar 2021)
A tich bit puzty what with pureeing such a small amount of chickpeas, then mooshing the remainder. But after that everything just came together and bam! dinner on the table. I did sub a pork/beef blend for the burgers (freezer reduction). My only issue with these was (and I suspect it was the chickpeas) is they were on the crumbly side. An egg might be helpful here as a binder.
These were quite tasty, the whipped feta a lovely change from an aioli-type sauce and the mint a perfect complement. Hm...these would also be tasty with some roasted red-peppers. I served on English muffins as I find them less bready (ie, smaller) than regular hamburger buns.
Recommended.
Serves 4
1 cup no-salt-added canned chickpeas, rinsed, divided
2 tablespoons water
2 teaspoons extra-virgin olive oil, divided
12 ounces lean ground beef
1 ½ tablespoons chopped fresh mint
1 tablespoon chopped fresh oregano
¾ teaspoon ground pepper
½ teaspoon kosher salt
⅔ cup crumbled feta cheese
½ cup low-fat plain Greek yogurt
1 teaspoon grated lemon zest
1 tablespoon lemon juice
4 whole-wheat hamburger buns, toasted
4 leaves romaine lettuce, torn in half
Combine ½ cup chickpeas, water and 1 teaspoon oil in a mini food processor. Pulse until coarsely chopped. Transfer to a medium bowl and add the remaining ½ cup chickpeas, coarsely mashing with a fork. Add beef, mint, oregano, pepper and ¼ teaspoon salt; mix gently to combine. Form into four burgers, 3½ inches wide.
Heat the remaining 1 teaspoon oil in a large nonstick skillet over medium heat. Add the burgers and cook, flipping once halfway, until an instant-read thermometer inserted into the thickest part registers 160°F, 3 to 4 minutes per side. Transfer to a plate, sprinkle with the remaining ¼ teaspoon salt and let rest for 5 minutes.
Meanwhile, combine feta and yogurt with lemon zest and lemon juice in a medium bowl. Beat with an electric mixer on medium-high until fluffy, about 1 minute. Serve the burgers on buns with the sauce, lettuce, onion and tomato.
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