8 Corn tortillas; 16 oz (1 cn)Corn black beans; -rinsed and drained 7 oz (1 cn) pink salmon; w bones, -drained 2 tb Safflower oil; 1/4 c Fresh lime juice; 1/4 c Fresh parsley; chopped 1/2 ts Onion powder; 1/2 ts Celery salt; 3/4 ts Ground cumin; 3/4 ts Garlic; minced 1/2 ts Lime zest; grated 1/4 ts Red pepper flakes; dried 1/4 ts Chili pepper; Preheat oven to 350 degrees. Cut tortillas in triangles and toast oven until crisp, about 5 minutes. Combine the beans and salmon, flaking the salmon with a fork. Mix remaining ingredients; chill to blend flavors. Serve with tortilla chips. (How making these into tacos? I enjoy cooking but not that much.) Food Exchange per serving: 1/2 LOW-FAT MEAT EXCHANGE + 1/2 STARCH/brEAD EXCHANGE; CAL: 68; CHO: 3mg; CAR: 8g; PRO: 4g; SOD: 75mg; FAT: 2g; Source: Light & Easy Diabetes Cusine by Betty Marks. Brought to you and yours via Nancy O'Brion and her Meal-Master
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QUINOA and LENTILS Recipe | HIGH PROTEIN Vegetarian and Vegan Meal Ideas
???? Quinoa and Lentils Recipe | High Protein Vegetarian and Vegan Meal Ideas
???? Let me know if you enjoyed my vegan quinoa and lentil recipe
▶️ RECIPE INGREDIENTS: (3 to 4 servings)
???? To cook the green lentils: 1/2 Cup / 100g GREEN Lentils (Washed/Soaked for 8 to 10 hours or overnight) 1 Teaspoon Salt (I have added pink Himalayan salt) 2 Cups / 475ml Water
???? To Marinate the cooked green lentils: 1+1/2 Tablespoon Lemon juice OR TO TASTE 1 Tablespoon Olive Oil (I have added organic cold pressed olive oil)
???? To cook Quinoa: 1 Cup / 190g Quinoa (Washed/Soaked for 30 minutes) 2 to 3 Tablespoon Olive Oil 1 Cup / 135g Onion 1+1/2 Cup / 200g Carrots (2 medium size carrots) 1 Tablespoon Garlic - finely chopped 3 Tablespoon Tomato paste OR TO TASTE 1+1/2 Teaspoon Paprika (NOT SMOKED) 1+1/2 Teaspoon Ground Cumin 1/4 Teaspoon Cayenne Pepper (optional) Salt to taste (I added total 1+1/4 Teaspoon of pink Himalayan salt) 1+1/2 Cup / 350ml Vegetable Broth (LOW SODIUM)
???? To Garnish: 1/2 Cup / 65g Red Onion - chopped 1/2 Cup / 25g Parsley - chopped 1/4 Cup / 5g Mint OR TO TASTE - chopped 1/2 Teaspoon Ground Black Pepper or to taste
▶️ METHOD:
Wash & soak 1/2 cup of green lentils for 8 to 10 hours or overnight. Once the lentils are soaked, drain the water and rinse it. Transfer the lentils to a pot. Add salt and water. Cook over medium-high heat and bring to a vigorous boil. Once it starts to boil, reduce heat to medium-low and cook for about 4 minutes or until lentils are cooked but still holds its shape. WE DO NOT WANT MUSHY LENTILS. Right away strain the cooked lentils. Let it sit in the strainer to get rid of any excess water and allow it to cool down. Once lentils have cooled, add lemon juice, olive oil and mix well. Allow the lentils to marinate while we continue with the rest of the cooking.
✅ ????Cooking time of the lentils depends on it's quality. One batch of lentils maybe drier than the others and may require longer cooking time. SO ADJUST THE COOKING TIME ACCORDINGLY.
Thoroughly wash 1 cup of quinoa until the water runs clear and then soak in water for 30 minutes. ✅ ????After 30 minutes drain the water from quinoa and let it sit in the strainer to get rid of any excess water.
To a heated WIDE PAN, add olive oil, chopped onion, carrots, 1/4 tsp salt and fry on medium to medium-high heat until it's slightly browned (about 5 to 6 minutes). ADDING SALT TO ONION/CARROTS RELEASES IT'S MOISTURE AND HELPS IT COOK FASTER, SO PLEASE DON'T SKIP IT. Add the garlic and fry on medium heat for 30 seconds or until fragrant.
✅ ????REDUCE THE HEAT TO LOW BEFORE ADDING THE SPICES AND TOMATO PASTE TO PREVENT IT FROM BURNING.
Add the tomato paste, paprika, ground cumin, cayenne pepper and fry on low heat for only 1 to 2 minutes (no longer than that), just to cook out the raw flavour of the tomato paste. Add the quinoa, salt, vegetable broth. Turn up the heat and bring to a VIGOROUS BOIL. Then reduce the heat to low and cook for about 15 to 20 minutes or until quinoa is cooked.
✅ ????DO NOT LET THE QUINOA GET MUSHY. ADJUST THE COOKING TIME OF QUINOA ACCORDING TO THE HEAT OF YOUR STOVE. DO CHECK IN 15 MINUTES, if still not cooked then cook for longer. It took me 20 minutes on my stove.
Once the quinoa is cooked, uncover the lid and turn off stove. Add the cooked lentils, ground black pepper, red onions, parsley, mint & mix well. Cover the lid and allow it to rest for 3 to 4 minutes for the flavours to blend.
Serve hot with a side of green salad. Perfect for meal prep / meal planning as it stores well in the refrigerator for 3 to 4 days
▶️ IMPORTANT NOTES:
???? Thoroughly wash the quinoa a few times until the water runs clear, this will get rid of any impurities/gunk/bitterness and will give quinoa a clean taste
???? Every stove is different SO ADJUST THE HEAT AND COOKING TIME AS REQUIRED
???? Cooking time of lentils depends on it's quality. One batch of lentils maybe drier than the other and may require longer cooking time, SO ADJUST ACCORDINGLY
???? DON'T LET THE QUINOA GET MUSHY. ADJUST THE COOKING TIME ACCORDING TO THE HEAT OF YOUR STOVE. CHECK IN 15 MINUTES, if its still not cooked, then cook for longer
****
Welcome to Food Impromptu! Food Artist, Plant-Based and Vegan Recipes Creator???? Easy and nourishing vegan recipes for your everyday cooking using everyday ingredients, for an easy transition to a Plant Based diet. I draw my inspiration from classic, traditional, & modern cuisines around the world. I take pride in creating recipes and videos for your best viewing experience. Subscribe for my latest vegan recipes!
WHOLESOME QUINOA NOURISH BOWL with Asian Dressing | High Protein Vegetarian and Vegan Meal Ideas
Wholesome Quinoa Nourish Bowl with Asian Dressing. High Protein Vegetarian and Vegan Meal Ideas perfect for meal prep/planning.
???? Let me know in the comments if you enjoyed my vegan quinoa recipe.
▶️ RECIPE INGREDIENTS: (Servings 3 to 4 servings)
???? To Cook Quinoa: 1 Cup / 190g Toasted Quinoa (I have used tri-colour quinoa) 1+1/4 Cup / 300ml Water
???? Other Ingredients: 1 Cup / 125g Red Bell Pepper - thinly sliced 1 Cup / 100g Purple Cabbage - Shredded 1 Cup / 100g Carrot - Cut into julienne strips 1 Cup / 150g Cucumber - cut into small pieces 1/2 Cup / 65g Red Onion - chopped 1/2 Cup / 25g Green Onion - chopped 1/2 Cup / 15g Cilantro (Coriander leaves) - chopped 1/2 Cup / 65g Toasted Peanuts
???? SALAD DRESSING: 3 Tablespoon Lemon Juice OR TO TASTE 1 Teaspoon Ginger - Grated or minced 1/2 Teaspoon Garlic - Grated or minced 2 Tablespoon Soy Sauce or Tamari 2 Tablespoon Maple syrup 2 Tablespoon Toasted Sesame Oil or to taste 1 Tablespoon Olive Oil Salt to Taste (I have added 1/4 teaspoon of pink Himalayan salt) 1/4 Teaspoon Cayenne Pepper
▶️ METHOD:
Start by chopping the vegetables and set it aside.
Toast the quinoa on medium to medium-heat (depending on the heat of your stove) for about 2 minutes or until the seeds starts to crackle and releases it's nutty aroma. By now your kitchen should be filled with this toasty nutty aroma :) IMMEDIATELY transfer the toasted quinoa to a sieve - spread it out and allow it to cool down completely.
???? PLEASE NOTE: DO NOT LEAVE the toasted quinoa in the hot pan, otherwise it may end up burning
???? Toasting the quinoa adds a nutty flavour to this dish and also makes it easy to digest - it serves the same purpose as soaking
Once the quinoa has cooled down, wash it thoroughly, then tranfer it to a wide pan and add the water. Turn on the stove to medium-high heat and bring it to a boil. Then reduce the heat to low and cook for about 10 minutes or until the quinoa is cooked. DO NOT LET THE QUINOA GET MUSHY, that will ruin the dish. As soon as the quinoa is cooked, transfer it to a large mixing bowl and spread it our evenly and allow it to cool down completely.
To prepare the dressing add lemon juice, grated/minced ginger, garlic, soy sauce, maple syrup, sesame oil, olive oil, salt and cayenne pepper to a small bowl. Mix thoroughly and set it aside.
By now the quinoa would have cooled down, if not, wait till it completely cools down. Add the bell pepper, purple cabbage, carrot, cucumber, red onion, green onion, cilantro and peanuts to the mixing bowl with quinoa. Stir the dressing again to make sure everything is well incorporated. Then add the dressing to the quinoa/veggies and mix well.
You can eat it right away, BUT I HIGHLY RECOMMEND TO CHILL THE SALAD IN THE REFRIDGERATOR FOR A FEW HOURS BEFORE SERVING. This will allow the flavours to blend and it tastes so good cold
This recipes is perfect for meal prep / meal planning - it stores well in the refrigerator for up to 4 days, if stored well in an airtight container.
▶️ IMPORTANT NOTES:
???? Toasting the quinoa adds a nutty flavour to this dish and also makes it easy to digest - it serves the same purpose as soaking
???? Every stove is different so regulate the heat as required. If at any point you notice the pan is getting over heated, reduce the heat
???? Once the quinoa is toasted, right away transfer it to a sieve or a plate for it to cool down. Please DO NOT LEAVE IT in the hot pan, otherwise it may end up burning
???? Wash the toasted quinoa, only when it has completely cooled down
???? Regarding cooking the quinoa, do not let the quinoa get mushy. Cook for 10 minutes or just until quinoa is cooked but still holds it's shape
???? After you mix the dressing with the quinoa and veggies, I HIGHLY RECOMMEND TO CHILL IT IN THE REFRIGERATOR FOR A FEW HOURS BEFORE SERVING. This will allow the flavours to blend and tastes so good cold
???? This recipes is perfect for meal prep / meal planning, as it stores in the refrigerator for up to 4 days - if stored well in an airtight container
*****
Welcome to Food Impromptu! Food Artist, Plant-Based and Vegan Recipes Creator ????
Here you will find easy and nourishing vegan recipes for your everyday cooking. My goal is to make the transition to a Plant Based diet achievable and effortless using everyday ingredients. I draw my inspiration from classic, traditional, and modern cuisines from around the world. I take pride in creating recipes and videos for your best viewing experience.
So, subscribe to stay up to date on the latest vegan recipes!
Salmon Burgers with Black Bean & Corn Salsa - $10 (or less) Meal for a family of 4
This recipe is affordable because it uses canned salmon. I was really nervous about using canned salmon. I thought there was no way this could taste good. I was wrong.
It's GREAT! Get the full recipe here:
Mediterranean Chickpea Salad Recipe!
Mediterranean Chickpea Salad Recipe!
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Ingredients:
For Salad:
Garbanzo Beans 15 Oz Cucumber 1 Cup Cherry Tomato 1/2 Cup Mixed Bell Pepper 1/4 Cup Olive 1/4 Cup Onion Parsley Dressing
For Dressing:
Garlic Clove 1 Lemon Juice 1 Tbsp Honey 1 Tbsp White Vinegar 1 Tbsp Olive Oil 2 Tbsp Salt Black Pepper
Recipe for Black Bean & Goat Cheese Quesadillas : Sausage, Salmon & More
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The only thing more delicious than regular quesadillas are black bean and goat cheese quesadillas. Make black bean and goat cheese quesadillas with help from a hospitality professor at the University of New Haven in this free video clip.
Expert: Jeffry Trombetta Filmmaker: Alan Mack
Series Description: When cooking main dishes for yourself and for the family, it's always a good idea to add in a little flavor with things like sausage, salmon, cheese and other key ingredients. Find out what you need to know about cooking with pasta, sausage, salmon and more with help from a hospitality professor at the University of New Haven in this free video series.