Chipotle Bean Burritos

As much as I love cooking, I don’t like having to coordinate a bunch of dishes at once or cook multiple nights in a row, so meals that consist of one dish and make lots of leftovers are a favourite around here. And these burritos fit the bill perfectly!

I consider these a fairly healthy version of a burrito with beans instead of meat, some veggies, low-fat sour cream, not too much cheese, and whole wheat tortillas (which taste just as good as regular tortillas in my opinion!).

These also involve fairly minimal effort to make, and make six servings, which meant lots of leftovers for us!  To prepare them, a mixture of black beans and kidney beans gets cooked with some onion, garlic, vegetable broth, spices, chipotle sauce, and salsa to give it lots of flavour. It’s then rolled up with lettuce, tomatoes, mashed avocado, cheese, sour cream, a few pickled jalapenos, and some chipotle hot sauce for a packed and flavour-filled meal-in-one.

We ate these three nights in a row this week and liked them more each time. That may have to do with my getting much better at rolling them with more practice (the last picture was the third night’s burrito which I thought looked much better than the first!)

Ryan commented on how good these are each time too and said they’re way better than beef burritos, and I’d have to agree! (though I don’t like beef anyway, so I’m a little biased)

Chipotle Bean Burritos

Adapted from Cooking Light

Serves 6

Ingredients:

For the bean mixture:

1 teaspoon canola or olive oil

2 cloves of garlic, minced

1 small yellow onion, diced

1/2 teaspoon chipotle chile powder*

1/4 teaspoon salt

1/2 cup vegetable broth

1 (540mL) can black beans, drained and rinsed

1 (540mL) can kidney beans, drained and rinsed

1/2 cup chunky salsa – Mild or medium depending on your preference.  You could also use a chipotle salsa for more chipotle flavour!

2 teaspoons chipotle chile in adobo

Remaining burrito ingredients:

6 large (10-inch) whole wheat tortillas

2 large or 3 small ripe avocados

~1 cup shredded cheddar or monterey jack cheese (or a blend of cheese)

3 plum tomatoes, diced

1-1/2 to 2 cups shredded iceberg lettuce

~1/4 cup pickled jalapenos, optional

~6 tablespoons low-fat sour cream

Chipotle or regular hot sauce, optional

*I get chipotle chile powder at the bulk store.  If you can't find it, you can use a combination of regular chile powder and some cumin for spice.

Directions:

Heat oil in a large non-stick saucepan over medium heat.  Add onion and saute about 5 minutes, stirring often, until translucent and starting to turn golden brown.  Add garlic and saute for 30 seconds.  Add chile powder and salt and stir to coat for another 30 seconds.  Stir in vegetable broth and beans and bring to a boil.  Let simmer about 7-10 minutes, or until no liquid remains. Remove from heat and stir in salsa and chipotle sauce.  Partially mash mixture.

Warm tortillas up for about 30 seconds in the microwave, wrapped in damp paper towel, so they are easier to roll.  To form burritos, spread 1/6 of the bean mixture (so it divides evenly among 6 burritos) onto one half of the tortilla, leaving about a 1-inch border.  Top with avocado, cheese, tomatoes, lettuce, pickled jalapenos, sour cream, and hot sauce (again dividing evenly among 6 burritos).  Roll up the side closest to the filling, then fold in each end, and roll the burrito toward the empty side of the tortilla, wrapping the filling completely.  Others prefer to fold in the sides of the burrito first, then roll up from the bottom.  I've also seen starting with the filling in the middle.  Use whatever method works for you but make sure to roll tightly and keep the filling in!

Serve while filling is still slightly warm.  I like to warm my completed burrito up in the toaster oven for a couple minutes before eating to make sure it's warm throughout.

If you have leftovers, keep everything separate.  Warm bean mixture up in the microwave and then prepare burrito as before.

BBQ Tofu, Bean, Tomato & Corn Salad w/ BBQ Yogurt Dressing

I'm back!

I didn't intend to take such a long absence from this blog, but my summer ended up being entirely taken over by working on my PhD dissertation, and I didn't have time to even go outside many days let alone create and photograph recipes or write blog posts.  Now that I've handed it in (one step down!) I'm hoping to have a little more time for blogging!

Needless to say, most of my meals this summer consisted of quick and easy dishes, which included a lot of salads!

This bbq tofu salad was a little more time consuming because of the steps involved in preparing the tofu (pressing the water out, marinating it, and baking it), but it's worth it!  I follow Oh My Veggies' recipe for baked barbecue tofu which is my favourite way to eat tofu.  She calls it 'tofu for tofu haters' and I agree; I used to think I hated tofu until I tried it this way, so if you think you hate it too, give this a chance!

With the addition of fresh corn, tomatoes, cucumber, black beans, two types of lettuce, and sprouts, this salad has lots of crunch, flavour, and protein.  For the dressing, I whisked together some low-fat plain yogurt with a bit of bbq sauce, apple cider vinegar, and a couple spices for an easy, creamy, and light dressing that complemented the tofu.

And as with most salads, feel free to add in whatever else you like!  Avocado would have been great, I just couldn't find any ripe ones in time; mushrooms would work well too.

I'm hoping to share some of the other easy meals I was enjoying over the summer in a recap post later this week, then I can't believe it's already time to start thinking about fall recipes (which I admit I'm pretty excited about)!

BBQ Tofu, Bean, Tomato & Corn Salad with BBQ Yogurt Dressing

Inspired by Vegetarian Times and Delish Knowledge

Makes about 4 main course servings

Ingredients:

For the Tofu:

1 (12-14oz) package of extra-firm tofu

1/2 cup barbecue sauce

For the Salad:

2 cobs of fresh corn or around 1 cup of thawed frozen corn kernels

1 (540mL) can black beans, drained and rinsed

1 pint grape tomatoes, halved

Half to one cucumber, chopped (I used about 3/4 of one but it depends on its size)

1 ripe avocado, chopped (I couldn’t find a ripe one in time so it’s not included in pictures)

1 red pepper, chopped (I've added this in later versions but it's not pictured here)

1 head of romaine or iceberg lettuce, or your desired greens 

Handful of alfalfa sprouts, if desired

For the Dressing:

1/2 cup plain low-fat yogurt

2 tablespoons barbecue sauce

1/4 teaspoon garlic powder

1/4 teaspoon each salt and pepper

1.5 to 2 teaspoons apple cider vinegar (start with 1.5 and add more to taste if needed)

Directions:

Prepare baked barbecue tofu following directions from Oh My Veggies (be sure to allow enough time to press the tofu, marinate it, and bake it).

If using fresh corn, cook according to your liking if desired (I boil the cobs of corn in a large pot of boiling water for about 5 minutes, rinse with cold water, then slice off the kernels).  Prepare other salad ingredients.  

Whisk all ingredients for the dressing together in a small bowl, taste, and adjust any amounts to your liking. I sometimes add more yogurt or throw some mustard in.  You can add a bit of water to thin it out if necessary.

Toss together all ingredients with the dressing and serve.

Southwestern Black Bean & Brown Rice Veggie Burgers

The (almost) return of summer means the return of burger season - one of my favourite foods!  I still make them in the winter on the stovetop (and even in the summer I use the stovetop because I'm scared of bbqs), but there's something about summer that makes me crave burgers all the time.

I've never liked beef burgers though, and a regular beef patty with the standard toppings doesn't appeal to me much.  Instead, I love experimenting with different chicken and turkey burgers - like buffalo chicken and cheddar burgers or apple turkey burgers with caramelized onions and brie - and veggie burgers, which are so customizable, like lemon chickpea quinoa burgers or portabello mushroom burgers with roasted red peppers and provolone!

I love trying out new flavours and for my first veggie burgers of the post-winter season (it's hard to call this summer yet), I went with a Southwestern theme!

The veggie patties for these burgers are hearty and full of real veggies, just how I like them!  The base is a mixture of brown rice, oats, and black beans for plenty of protein and fiber, and mixed in are some onions, garlic, peppers, corn, and plenty of spices for added nutrition and flavour.

Ryan and I ate these for dinner three nights in a row (another great thing about veggie burgers is getting a lot of food for a pretty low cost!) and ate them differently each night.

The first time I topped mine with salsa and served them with chipotle sweet potato fries as pictured, which made for a pretty spicy meal though I still loved it!  The second night I added cheese on top, skipped the salsa, and used a light ranch dressing instead which was also awesome.  And the third night I crumbled my patty up and served it over a big spinach salad which was a refreshing change! 
If I had avocado I would have definitely added it to all three meals but avocados are so expensive these days I have to sadly try to limit my use of them.

You can eat these however you like and with whatever toppings you think sound good - hope you enjoy them as much as we did!

Southwestern Black Bean & Brown Rice Veggie Burgers

Inspired by and adapted from similar recipes seen on Simply Scratch, Veggie Belly, and Katherine Martinelli

Makes 6 burgers

Ingredients:

For the Burgers:

1/2 cup uncooked whole grain brown rice – I used pre-cooked instant rice

1/2 cup rolled oats, divided

1 (540mL) can of no-salt added black beans, rinsed and drained

1 medium yellow onion, diced

1/2 cup diced bell peppers – I used half a green pepper but you could use a mixture of green and red

3 cloves garlic, minced

3/4 cup thawed frozen corn kernels

1 teaspoon ground cumin

1 teaspoon chili powder

1/4 teaspoon salt

1 teaspoon chipotle chili powder for added spice (or substitute paprika)

1 large egg, lightly beaten

For Topping:

6 whole wheat hamburger buns

Lettuce or spinach

Sliced tomatoes

Sliced ripe avocado

Salsa (optional)

Cheddar or Monterey jack cheese (optional)

Directions:

Cook the rice according to package directions.  Let drain well.

Pulse 1/4 cup oats in a food processor to form crumbs.  Keep remaining 1/4 cup of oats whole.  Transfer all oats to a large bowl.  Reserve 1/4 cup black beans and transfer remaining beans to the food processor.  Pulse until most of the beans are mashed (but not completely mushy).  Add to the large bowl with the oats.

Heat oil in a large skillet over medium-high heat.  Add onions and peppers and sauté until softened, 7-10 minutes, stirring occasionally.  Add garlic and sauté for another minute.  Add corn and reserved 1/4 cup of black beans and stir.  Add all spices and sauté for another minute, stirring.  Remove from heat and let cool slightly.

Add vegetable mixture and rice to the bowl with the oats and black beans.  Add whisked egg and stir mixture until combined.  Form into 6 large patties or 8 smaller ones, if desired (I made 6 patties).

Heat two large skillets over medium heat.  Spray with non-stick cooking spray or use a light amount of oil.  Add 3 patties per pan and cook about 5-6 minutes per side, turning carefully in between, until browned and cooked through.  If using cheese, add slices to the tops of the patties about a minute or two before they’re done cooking to melt the cheese.  Remove from heat.

Add patties to buns and top with lettuce, tomatoes, avocado, salsa, or desired other toppings.  You could also crumble the patties and serve them on salad!

Kenyan Ugali with Peanut Stew

So it's been a fairly busy and stressful week here, with tons of school work I’m behind on, blog problems, knee problems, and icky weather, among other things.  And during weeks like that, it’s amazing what some comfort food (and a bottle of wine) can do to help you relax in the evening!

This dish probably isn’t what most people would think of as comfort food, but it’s definitely one of those hearty and cozy meals that fills your belly and warms your soul, and just so happens to be one of the tastiest meals I’ve had in a while.

I’m sure some of you are waiting for me to explain what on earth “ugali” is, and to be honest, I’d never heard of it until I made this dish. From what I’ve learned, it’s a starchy staple dish in several African countries.  It’s very similar to polenta, and is made of just white corn meal that’s cooked with water to a thick, dough-like consistency (not creamy and smooth like polenta), and it's usually eaten with some sort of meat or vegetable stew. Fortunately my sister has been to Kenya and tried ugali a few times there, so she was able to give me some advice as I was making it and assure me that the thick texture was how it’s supposed to be!

Ugali is super easy to make and also really cheap – all you need is cornmeal! (I found white cornmeal in the Mexican section of my regular grocery store). And though it’s normally made with water, I used half vegetable broth to cook my cornmeal just to infuse some extra flavour into it. The consistency of the final product is so thick that you could grab a ball of it in your hand (and indeed you can use that to dip into other dishes or grab meats or veggies), and while I think it would normally be served in one big ball in the shape of a bowl, I broke mine up a bit so you could see the texture here:

The ugali makes a great base for a stew, and I paired mine with a rich and creamy peanut vegetable stew.  I added carrots, black beans, and parsley to the original recipe, so I’m not sure how authentic my stew is or if it would ever be eaten with ugali, but it was so good that I didn’t care!  The finished dish was full of veggies and protein, was super filling, and just so hearty and comforting.  If you’re in need of a dish to warm your soul and are looking to try something new and a little different for dinner, I highly encourage you to give this a try! 

And if you like trying new cuisines, my friend Courtney just redesigned her site with a focus on ethnic vegetarian food, so go check it out at The Fig Tree!

Kenyan Ugali with Peanut Stew

Adapted from The Ethnic Vegetarian

Serves 4-6

Ingredients:

For the peanut stew:

1 tablespoon olive oil

1 medium yellow onion, chopped

3 cloves garlic, minced

2 tomatoes, chopped

1 green bell pepper, chopped

2 carrots, peeled and diced

1/2 a jalapeno or chile, seeds and veins removed, minced

Dash of cayenne pepper

Salt and pepper

1 can black beans, drained and rinsed

1/2 cup smooth peanut butter

1/2 cup hot water

For the ugali:

2 cups vegetable broth

2 cups water

1/2 teaspoon salt (optional)

4 cups white cornmeal

Chopped parsley for serving (optional)

Directions:

Heat olive oil in a large nonstick skillet over medium high heat.  Add onion and saute until softened, about 5 minutes, stirring occasionally.  Add garlic, tomatoes, green pepper, carrots, jalapeno, cayenne, and salt and pepper to taste.  Let cook for 10-15 minutes, stirring often.  Mix together the peanut butter and hot water in a small bowl until smooth.  Add black beans and peanut butter mixture to the vegetables and let cook on low heat for about 10 minutes, until thickened slightly.

Meanwhile, bring the vegetable broth and water for the ugali to a boil in a medium saucepan.  Slowly and gradually add the white cornmeal, stirring constantly with a whisk to prevent lumps from forming.  Reduce heat to medium-low and continue to stir regularly until the mixture pulls away from the sides of the pot and becomes very thick, about 10 minutes (mine took less time).  Remove from heat.

Serve by dividing ugali among bowls and spooning peanut stew overtop.  Top with parsley and season with additional salt and pepper, if desired.

Quinoa-Stuffed Poblano Peppers with Chipotle Sauce

Have you ever had one of those nights where everything seems to go wrong in the kitchen?  This was one of those times.  It started with a blender explosion – I’d made my chipotle sauce in the blender, removed the lid, then thought “I really wouldn’t want a blender explosion right now, I’d better press the Off button again just to make sure it’s really off” (don’t ask why I thought that made sense at the time).  Of course, the 'off' button also doubles as sort of ‘on’ button (who designs blenders?), and my sauce went flying all over the kitchen.  If you follow me on Facebook, you may recall a picture of this little disaster that I posted (yes, it was all the way back in April, but please don’t take that as a reflection of the quality of this dish, it was amazing, I just haven’t had the chance to share it yet!)

Then I realized that the handy little microwavable package of frozen corn I’d bought was in fact not regular corn, but was coated in a LOT of butter sauce.  The butter sauce proceeded to explode out of the plastic bag in the microwave, so not only did I have to clean it out of there, I also had to try to rinse/wipe it off every piece of frozen corn because I didn’t want it to ruin my dish.  Once that was out of the way, I proceeded to dump way too much oil in my pan for cooking the onion, then forgot about the onions so they almost burnt, then sliced all the way through one of my peppers when I was stuffing it so I had to cut it in half …. You get the picture.

After all that, I was praying that this dish wouldn’t also turn out to be a disaster, but it blew away all my expectations and turned out so good! 

I’ve made stuffed green peppers before, but these were so much better.  The poblanos are roasted before stuffing so they’re nice and soft.  They also have a really nice flavor that’s very mild for a hot pepper, so they don’t give off much heat.  And they make the perfect vessel for stuffing, especially with a delicious quinoa, vegetable, and goat cheese mixture!

The filling in these was so flavourful, and I loved that it had a bit of richness from the melted goat cheese.  There wasn’t enough cheese to mask the flavours of the ingredients though, which I really liked.  The chipotle sauce was really spicy, but when you spoon just a little over your pepper, it adds the perfect level of spice (or you can just leave it in the pan if you don’t like spice!) 

All in all, this was a fantastic vegetarian meal that was both healthy and filling, and definitely worth my little series of kitchen disasters!

Quinoa-Stuffed Poblano Peppers with Chipotle Sauce

Adapted from Whole Living

Serves 4

Ingredients:

4 large poblano peppers

2 teaspoons plus 1 tablespoon vegetable oil

1/3 cup dry quinoa, rinsed

1/3 cup vegetable stock (optional)

1 tablespoon chopped chipotle chile in adobo sauce

1 garlic clove

Salt and pepper

1/2 cup fresh cilantro leaves, roughly chopped, plus more for garnish

1 small yellow onion

1 cup frozen corn kernels, thawed (or fresh cooked corn from the cob)

1 can black beans, drained and rinsed

2 roma tomatoes, diced

4 ounces goat cheese

Directions

Preheat oven to 475°F.  Rub poblano peppers with two teaspoons of vegetable oil and place on a parchment paper-lined baking sheet.  Roast in the preheated oven until soft and slightly blackened in spots, about 15-20 minutes, flipping once.  Let cool.

Meanwhile, bring 1/3 cup water and 1/3 cup vegetable stock to a boil in a medium saucepan (I like to use part vegetable stock for quinoa to infuse extra flavour, but it’s not necessary if you don’t have any open vegetable stock, you can use 2/3 cup water instead).  Add quinoa, cover, and reduce heat to medium-low to simmer.  Cook until tender, about 15 minutes.  Remove from heat and let stand 5 minutes, then remove lid and fluff with a fork.

While peppers and quinoa are cooking, prepare the chipotle sauce in a blender.  Combine chipotle chile, garlic, 3/4 cup water, and a dash each of salt and pepper in the blender and blend until smooth.  Add 1/2 cup cilantro and pulse a few times to combine.  Set aside.

In a large saucepan or deep skillet, heat 1 tablespoon oil over medium-high heat.  Add onion and sauté until soft, about 5 minutes.  Add corn, black beans, tomato, and cooked quinoa and stir until heated through, about 2 minutes.  Add 2 ounces goat cheese and stir until it's melted and completely mixed in.  Season with salt and pepper to taste.

Make a small slit down the length of one side of each pepper, being careful not to cut through to the other side.  Carefully remove seeds, leaving stem end intact.  Spoon quinoa mixture into each pepper to fill them.

Pour chipotle sauce into a 9x13-inch baking dish.  Transfer stuffed peppers to the dish, and dot with remaining 2 ounces goat cheese.  Bake until cheese is golden, 15 to 20 minutes.  Cool in pan 10 minutes and serve warm, sprinkled with additional chopped cilantro if desired.

Easy Cheesy Black Bean & Corn Quesadillas

I've mentioned before that I'm trying to include more easy weeknight dinner recipes on my blog, for all those busy working people who don't have time to make things like ravioli or lasagna for their hungry families. These black bean and corn quesadillas are almost too simple to share a recipe for, but because I've made them at least four times in the last few months (and I very rarely repeat recipes that close together), I thought they were worth sharing!

This is the kind of meal you make when you're at the grocery store and realize you have nothing to eat for dinner, but don't have a recipe to consult for ingredients to buy. For this meal, all you have to remember to buy are tortillas, black beans, corn, salsa, and cheese (and chances are you have most of those things at home anyway). And if you're cooking for only 1 or 2 like I usually am, then you won't have to worry about what to buy or eat for the next few days because you'll have a ton of leftovers!

The quesadillas are made by heating a can of black beans with some corn and salsa, then spooning that onto tortillas, topping it with some shredded cheese, and heating them until the tortillas are crisp and the cheese melts to hold everything together. If you want to be a bit fancier, you could add in some cilantro, onions, garlic, or any other ingredients you like, but I find simple is best here. You can also adjust the heat depending on what type of salsa you use - I usually stick to mild but any kind would work!

The end result is a cheesy, comforting meal that both kids and adults would love. They're also reasonably healthy, so I have no guilt about eating them for multiple meals in a row (they reheat pretty well). They are a little messy to make though, as trying to flip them can sometimes cause the filling to fall out, but I have a tendency to overfill my quesadillas, which may be part of the problem. I have a feeling that baking them in the oven instead of on the stove would be much easier, but I haven't tried that yet - if you do, let me know how it works!

And for another easy and delicious quesadilla idea, try my peach and brie quesadillas! Though peaches aren't in season right now, they could easily be replaced with another fruit (I think apples or pears would work well!)

Easy Cheesy Black Bean & Corn Quesadillas

Makes about 6 quesadillas

Ingredients:

1 can (2 cups) black beans, drained and rinsed
2 cups corn kernels (I use frozen, thawed)
1 cup salsa (I use chunky mild salsa)
12 medium (6-inch) whole wheat flour tortillas
1-2 cups shredded Mexican cheese
Extra salsa and sour cream for serving

Directions:

Heat black beans, corn, and salsa in a large saucepan over medium heat until heated through.

Spray a large non-stick skillet with cooking spray and heat over medium-high heat. Add one tortilla, spoon black bean mixture on top to cover the surface, sprinkle with desired amount of cheese, then top with a second tortilla. Cook 1-2 minutes until golden brown on one side, then flip and cook another minute or two until the other side is golden brown.

Remove from heat and repeat with remaining tortillas, bean mixture, and cheese. Separate cooked quesadillas with foil or parchment paper so they don’t get soggy from laying on top of each other. Slice each quesadilla into four and serve warm with extra salsa and sour cream, if desired.

*Note: All amounts are rough estimates and are adjustable to taste. You may end up using more or less tortillas, depending on the size of the tortillas and how much filling you want in each quesadilla.