Veggie Edamame Bowl

This delicious, colorful, and healthy bowl recipe is based on a recipe from EatingWell.  It can be made with quinoa (as in the photo) in place of the rice for variety.

Ingredients:

1.5 c. brown rice

rounded 3/4 t. salt, divided

2 carrots, peeled and cut into 1/2-inch chunks

1 20-oz bag frozen broccoli florets

1 yellow bell pepper, seeded and chopped into 1-inch chunks

1 red bell pepper, seeded and chopped into 1-inch chunks

1 red onion, peeled and cut into wedges

1.5 T. olive oil

1/2 t. freshly ground black pepper (or to taste)

2 c. frozen mukimame (shelled edamame)

your favorite vinaigrette

Method:

Preheat the oven to 425 degrees F.

While the oven is preheating, combine rice, 3 c. water, and 1/4 t. salt in a large saucepan with a tight-fitting lid.  Stir lightly, then bring to a rolling boil.  Cover, reduce heat to a simmer, and cook 40 minutes or until tender but not mushy.

While the rice is cooking, toss the carrots, broccoli, bell pepper chunks, and onion wedges with the olive oil, a rounded 1/2 t. salt, and ground black pepper.  Spread onto a rimmed baking sheet, and roast until the vegetables are tender (check the onions and carrots particularly) and browned in spots, 17 - 20 minutes.

While the vegetables and rice are cooking, bring 1/2 c. water to a boil in a medium saucepan.  Add the frozen mukimame, cover, and cook until just heated through.  Remove from heat and drain the water.

In each of 4 bowls, add 1/4 rice, 1/4 of the roasted vegetables, 1/4 of the mukimame, and vinaigrette to taste.

Serves 4.

Green Curry over Quinoa

Based on Jason Wyrick’s Green Curry with Mango and Sweet Potato recipe published in Vegan Health and Fitness magazine.

Ingredients:

1 c. quinoa

2.5 c. water, separated

½ t. salt, separated

1 15-oz can coconut milk

2 T. vegan green curry paste

1 sweet potato, peeled and chopped

2 c. frozen mukimame (shelled edamame)

10-oz bag frozen cauliflower florets

1 bell pepper, chopped (any color is fine; red is colorific)

Juice of 2 limes

1 mango, chopped

¼ c. roasted, unsalted peanuts

Method:
Rinse the quinoa under cold water.  Combine the quinoa, 2 c. water, and ¼ t. salt in a medium saucepan.  Bring to a boil, cover, reduce heat to low, and simmer 15 (or so) minutes until the liquid is fully absorbed but the quinoa is not mushy.  Fluff quinoa with a fork.

Meanwhile, in a deep, large skillet with a lid, heat 2 T. of the coconut milk over medium heat.  Stir in the curry paste until fully combined.  Add the rest of the coconut milk, the remaining 1/2 c. water, and the remaining ¼ t. salt.  Again, stir until fully combined.  Add the sweet potato, bring to a boil, cover, and reduce heat.  Simmer 5 minutes.  Stir in the mukimame and cauliflower, re-cover, return to a simmer, and steam for 5 minutes or until sweet potato can be pierced with a fork.  Add the bell pepper and re-cover.  Steam for 3 minutes or until everything is warmed through but not mushy.  Stir in the lime juice and mango. Add additional salt to season to taste, if desired.

Divide the quinoa between 4 wide, shallow bowls, and spoon the curry over the quinoa.  Serve topped with the peanuts.  Serves 4.

Tofu Zoodle Salad

This is a slightly modified version of a super-healthy recipe I found on a fascinating and beautifully photographed blog called Scaling Back.  Check it out here.

NOTE:  This recipe requires a special tool called a spiralizer.

Ingredients:
1 lb. Chinese tofu  (Tofu has a more desirable texture if it has been frozen for 24 hours, then thawed.  Plan ahead.)
soy sauce (or shoyu or tamari), to taste  (If you need to avoid gluten, check ingredients.  Not all of these are gluten-free..)
2 T. canola oil
1 c. frozen mukimame (shelled edamame)
3 T. peanut butter
2 T. lime juice
2 t. sesame oil
2 cloves garlic, peeled and minced
2 t. garlic chili paste
2 medium zucchini
1/2 c. shredded carrot (I buy the kind that is already shredded.  So convenient!)
1/2 avocado, peeled and cubed
1/2 c. chopped fresh parsley
1/4 c. chopped cashews (roasted but not salted)
1 T. toasted sesame seeds

Method:
Squeeze as much water out of the tofu as possible.  Cut the tofu into 1/2-inch cubes.  In a large non-stick skillet, cook the tofu over medium-high heat until water is no longer sizzling out of the tofu.  Drizzle the tofu with soy sauce, to taste.  Drizzle tofu with the canola oil.  Toss the tofu to coat in oil, and cook until browned on one side.  Toss again, and cook until browned on another side.  Remove from heat.

Cook the mukimame according to package directions.

Whisk the peanut butter, lime juice, 1 T. water, sesame oil, minced garlic, and chili paste in a small bowl to create the dressing.  Add water judiciously, if needed to thin the dressing.

Using a spiralizer, spiralize the zucchini on the most narrow setting so that it is about the diameter of spaghetti noodles.  Toss the zucchini, carrot, avocado, and parsley together with the dressing to coat.  Toss in the tofu and mukimame.  Top with cashews and sesame seeds, and serve immediately.

Serves 3 as a main dish.

Edamame Quinoa Salad

Here's a great recipe from the Eating Well website, which I have been LOVING this year.  I like a bigger ratio of dressing than they suggested, but if you like less dressing, I encourage the tweak.  This salad is good warm or cold.  We serve it over butter lettuce with a baked potato on the side.

Ingredients:

1.5 c. quinoa (I used the tri-color quinoa in the photo, but any color will do.)
3 c. vegetable broth
3 c. frozen mukimame (shelled edamame)
2 T. freshly grated lemon zest
4 T. lemon juice
4 T. extra-virgin olive oil
4 T. fresh tarragon, thyme, or basil, chopped (or substitute 4 t. if using dried herb)
1 t. salt
1 c. jarred roasted red peppers, drained and diced






Method:
Toast the quinoa in a large, dry skillet over medium heat, stirring often, until it becomes fragrant and begins to crackle, about 5 minutes.  Transfer to a fine mesh strainer and rinse thoroughly.

In a large saucepan, bring the broth to a boil over high heat.  Add the quinoa and return to a boil.  Cover, reduce heat to a simmer, and cook for 8 minutes.  Lift the lid and, without disturbing the quinoa, add the edamame.  Replace the cover and cook until both the quinoa and the edamame are tender, about 7 - 8 more minutes.  Drain any extra liquid, if necessary.

Whisk lemon zest, lemon juice, olive oil, herb, and salt in a large bowl.  Add the chopped peppers, quinoa, and edamame.  Toss to combine.

Serves 4 - 5.