Tag: cilantro

Big Little Bites > cilantro

Middle Eastern Chickpea Burgers with Harissa Aioli

Posted on by biglittlebites

Eating vegan doesn’t have to mean a salad for every meal, or a plate of plain vegetables (although, we love that too ♥️)! These mid-east spiced chickpea burgers will shock your tastebuds with a flavor explosion ? We eat ours on top of zucchini noodles to keep the grain content of the meal low, but they would be just as yummy served up in a bun or on top of a bed of rice or greens! Want to make them grain-free? Just sub the quinoa for mor chickpeas! Ever make aioli? It’s not as scary as it seems – I promise it doesn’t take long, it’s really simple and it beats using store-bought mayonnaise in place of the real-deal! Try our easy recipe that turns the traditional sauce into a spicy fiesta!

Chickpea Burgers

Preheat oven to 350 degrees Fahrenheit

Ingredients:

15 oz chickpeas (we used our sprouted chickpeas, but any chickpeas will do!)

3 garlic cloves, sliced in half

1/2 c red quinoa, cooked

1/2 c chickpea flour (we used sprouted)

1 c spinach

1 1/2 tbsp curry

1/2 tsp cumin

1/4 cup cilantro

2 egg whites (reserve the yolks for the aioli!)

1/4 c sliced red onion

1 tbsp olive oil

 

Directions:

Throw it all in a blender and purée! Line a cookie sheet with parchment paper, and form into patties by making a meatball shape and pressing down with your palm. Line them up on the pan and bake for 22-25 minutes.

 

Harissa Aioli

Ingredients: 

2 yolks

1/2 a lemon, juice

2 1/2 tsp harissa spices (we buy the Whole Foods dry blend that combines paprika, caraway, chili pepper, cayenne, coriander, cumin, garlic, peppermint and salt)

1/2 tsp salt

1/2 c olive oil

1/2 c grapeseed oil

 

Directions: 

Put the yolks and lemon juice in your food processor and give it a whirl until it becomes frothy and opaque (takes just a minute). Add the spices and salt, and continue blending. While the food processor is still running, slowly add the oil one by one, in a slooooow, steady stream. After just a few minutes, your aioli will be forming! How will you know? It gets thick! Just like whipping cream ?? Store it in the fridge until ready to use!

 

Roasted Eggplant and Chickpea Sheet Pan with Sorghum

Posted on by biglittlebites

Sorghum is the New Super Grain

The mild, earthy flavor of naturally gluten-free sorghum combines so well with the warming spices in this dish! Did you know that sorghum contains high levels of magnesium, iron, calcium, protein and fiber, making it a super nutritious grain to switch things up? With more than double the amount of protein per cup and plenty of healthy fats to round out your meal, sorghum definitely deserves some shelf space in your pantry. 20 grams of protein guys! In ONE cup! Sorghum also contains some really important antioxidants not commonly found in other foods and it’s directly linked to reducing ones chances of developing certain cancers. While the nutrient profile is totally awesome in my book, my personal favorite reason to use sorghum, is for the texture! It resembles pearl couscous, my previously favorite grain which actually has little to offer in the way of nutrients. * When you click on my favorite product links, I may earn a tiny commission from qualifying purchases, at no cost to you. Thank you for supporting Big Little Bites blog*

How to Make a Meal Plant-Based 

It would be really ‘comfortable’ to just add steak or chicken to the Roasted Eggplant and Chickpea Sheet Pan, but we aren’t going to do that. I’m not saying steak or chicken wouldn’t be delicious, I’m sure it would be – but I believe eating plant based multiple times a week is really important for a balanced diet with enough vitamins, minerals and phytonutrients from plants. Replacing meat and poultry at least a few days a week, leaves room for subbing in important plant foods that most Americans are not getting enough of. In this recipe, I use sprouted chickpeas in place of animal protein. 

I use sprouted chickpeas as the meat alternative in this recipe, because their flavor is neutral and sort of takes on whatever herbs and spices you cook it in. If you really want to amp up the protein power, check out how to sprout the chickpeas here.

Are Canned Chickpeas OK to use?

Soaking chickpeas, let alone sprouting them, can seem daunting and be time consuming. It would be a lot faster to use canned chickpeas, but here’s why I don’t suggest it. Metals enter your body through the food we eat, and can accumulate over time in our bones and organs, damaging them over time and contributing to or causing behavior changes and trouble with memory and thinking clearly. While small amounts of aluminum in our environment could be detoxed by our bodies naturally, aluminum already exists in so many foods, is present in most homes pots, pans and serving utensils, is an ingredient in many vaccines, is laced in common deodorants… the list goes on, and the exposure is regular! In my post about How to Make Pumpkin Puree, I talk some more about why I avoid canned foods. 

spices in a spoon and vegetables on a cutting board

How to Make Roasted Eggplant and Chickpea Sheet Pan with Sorghum

I first made this roasted eggplant and chickpea dinner for the family on a cool, rainy night and it was just the perfect, cozy meal.  The bulk of the Roasted Eggplant and Chickpea Sheet Pan with Sorghum dinner is cooked on one sheet pan. This means clean up is INSANELY easy!!

  1. Line your sheet pan with parchment paper,
  2. Salt the eggplant slices to release their bitter juices,
  3. Mix the spices, garlic and oil in a large bowl and add the eggplant, onion and chickpeas.
  4. Spread the entire mixture evenly on the lined sheet pan.
  5. Pop your meal in the oven, and then serve directly from the pan.
  6. Once you’re ready to clean up, simply throw out the parchment paper to reveal a clean sheet pan!

When I’m cooking in the oven, I choose parchment paper EVERY time, over aluminum foil. Aluminum foil is definitely the more common choice for most people, so what do I have against it? Simply put, the same reason I don’t purchase canned foods (as described above), is to limit my familys exposure to metals. 

Once the Roasted Eggplant and Chickpea Sheet Pan comes out of the oven, I love to immediately top it with freshly chopped cilantro and sliced avocado. A squeeze of a lime can add that little bit of acid that rounds the whole thing out. 

To serve Roasted Eggplant and Chickpea Sheet Pan dinner: 

I alternate between two favorite ways of serving this healthy, plant-based meal. On a night when you’re not rushed, it’s fun to serve this sheet pan dinner as a DIY bar on the island countertop, setting out toppings in individual miniature serving bowls and letting kids and husband build-their-own-bowl. On a busy night, I prefer to divide the precooked sorghum evenly between six dinner bowls, and top it with the roasted eggplant and chickpea mixture myself. This way, I can get the littles fed as soon as possible.

Either way you choose to do it, the second best part of this meal (flavor is first!) is the easy cleanup! Simply toss the parchment paper in the trash once dinner is over, give your sheet pan a quick cleaning (because thanks to the parchment, there won’t be any debris stuck to it) and place the dinner bowls in the dishwasher! 

Have you made this recipe? Please reach out in the comments below, to let me know what you think! 

Print Recipe

Roasted Eggplant and Chickpea Sheetpan with Sorghum

Course: Main Course
Servings: 6

Equipment

  • Sheet pan

Ingredients

  • 2 c sorghum
  • 6 c vegetable broth or water
  • 1 large eggplant, sliced 1/2" thick
  • 1 tbsp salt, 1 tsp reserved
  • 1 tsp ground turmeric
  • 1 tsp ground cinnamon
  • 1 tsp ground cumin
  • 2 tbsp coconut, avocado or olive oil
  • 3 cloves garlic, minced
  • 1/2 red onion, sliced thin
  • 2 c sprouted chickpeas
  • 1/2 bunch of cilantro, chopped
  • 2 avocados, cored and sliced
  • 1 lime, juiced

Instructions

  • Heat oven to 375 degrees fahrenheit.
  • Cook the sorghum in a medium pot, according to package instructions, in water or vegetable broth. It will cook for 45-50 minutes.
  • Set the eggplant rounds side by side on top of clean dish towels. Liberally salt the tops and let stand for 20 minutes. Pat dry with a paper towel and slice the eggplant rounds into 1" cubes.
  • In a large bowl, mix the remaining 1 teaspoon of salt, the spices and the garlic with oil. Stir in the cubed eggplant, sliced red onion and chickpeas being sure to coat well.
  • Line a baking sheet with parchment paper. Pour the eggplant and chickpea mixture onto the sheet pan and spread evenly.
  • Place the sheet pan in the oven for 45-60 minutes. Once the mixture begins browning lightly, remove the sheet pan from the oven and allow it to rest for 10 minutes.
  • Divide sorghum evenly between 6 bowls. Serve roasted eggplant and chickpea mixture atop sorghum, with sliced avocado, chopped cilantro and a sprinkle of lime juice.

Mexican Stuffed Sweet Potatoes

Posted on by biglittlebites

stuffed sweet potatoes on a plate

Mexican stuffed sweet potatoes are your gluten-free, vegetarian answer to a meatless meal. This recipe is a go-to for me, when I want a clean, vegetarian meal and a great way for me to get the rest of the family in on going meat-free too! Everyone in this house can get down with Mexican flavors, and we feel like taco night, every night! However, I get tired of bread as a vehicle in too many of my meals, and since it typically lacks any natural nutrients, I really limit using it to once in a while.

Substituting sweet potatoes for tortillas, is a no-brainer since these beautiful orange potatoes are so rich in nutrients and add a lot more value to a Mexican taco style dinner. Sweet potatoes are high in magnesium, manganese, potassium and vitamins A and C. When cooked, you cut a slit down the middle of the sweet potatoes to help shape them into little boats… a new vehicle for taco toppings 🙂

What do I love about Mexican Stuffed Sweet Potatoes? Lots of fiber, protein and healthy fats… all in one meal!!! You guys, this is the combination I strive for to achieve a balanced meal because it makes me feel my best! These stuffed sweet potatoes are full of flavor, aren’t overly complicated and best of all, a plant-based alternative to your next taco night!

This recipe will feed a family of 4 – figure one sweet potato per person.

Print Recipe

Mexican Stuffed Sweet Potatoes

Course: Main Course
Servings: 4

Ingredients

  • 4 sweet potatoes
  • 1 tbsp coconut oil
  • 1 avocado, shelled
  • 1 clove of garlic, minced
  • 1 lime, juiced
  • 1 c black beans, cooked I sprout mine first
  • 1/4 c chopped cilantro
  • 1/4 c purple cabbage, chopped
  • 1/4 c carrots, shredded or minced
  • salt to taste
  • black sesame seeds, toasted
  • cotija cheese optional
  • Mary's Gone Crackers Jalapeño flavor, crumbled on top optional

Instructions

  • Wash the sweet potatoes, and rub them down with coconut oil.
  • Pierce the potatoes a few times with a fork and set on a parchment-lined baking sheet in the oven for 40-60 min.
  • Remove the potatoes from the oven, once a fork easily pierces through to the middle.
  • In a small bowl, mash the avocado with the garlic and lime juice.
  • Chop any vegetables you haven’t prepped yet, and mix them well in a medium bowl with the beans and cilantro.
  • Once the potatoes are done cooking, slice them down the middle, about 1/2 inch from each end. This way, once you open them, you can push the ends together to kind of scrunch it open more in the middle. 
  • Put a scoop of the veggie and bean mix into each potato, then a scoop of the avocado mixture, top with a little more veggies and beans. 
  • Sprinkle with salt, toasted sesame seeds  and cotija. For a crunchy, spicy kick – top with crumbled jalapeño crackers!

Miso Soba Noodle Bowl

Posted on by biglittlebites

Let me tell you why this Miso Soba Noodle Bowl soup is a nutritional powerhouse!

Miso -> miso is a traditional Japanese seasoning made from fermented soybeans and a special koji fermentation (hellooooo probiotics!) Miso is great for aiding digestion, thanks to the enzymes in the fermentation process breaking down the grains and beans into easily digestible amino acids and fatty acids. Furthermore, miso has long been considered a key to a lifetime of good health. It’s even considered effective against cancer, a cleanser for heavy metal toxicity and radiation, food allergies, strokes and even chronic pain. 

Kombu -> a natural flavor enhancer, seaweed is also SO good for you, because it’s chock full of important minerals, iodine (essential for thyroid functioning), iron, calcium and vitamins A and C.  Kombu reduces blood sugar and hypertension and has anti- blood clotting properties.

Bok Choy -> Bok choy is a member of the cabbage family, and reigns from China. Bok choy is mild in taste and is really high in antioxidants and phytonutrients that are great for detoxing, and is anti-inflammatory. It also has vitamin C (which stays in tact if you minimize the heat it’s exposed to in cooking – so like miso, add it at the end of cooking), vitamin K and vitamin B (and folate), and plenty of great minerals including calcium, potassium and iron.

Watermelon Turnip -> also a Chinese veggie, this root vegetable is sweeter than your traditional turnip or daikon, these beauties serve up lots minerals, vitamins, electrolytes and antioxidants in one little low-calorie punch.  They themselves are also a great source of  vitamin c – I like eating turnips when I’m fighting a cold.

Soba Noodles -> the buckwheat flour in soba noodles not only makes them naturally gluten-free, but also provides phytonutrients for fighting disease. Buckwheat is also a good source of manganese (helps make collagen!), and while higher on the glycemic index, compared to traditional pasta it is less calories and has protein, more fiber and iron.

This Miso Soba Noodles Bowl is such an easy soup to make! Mince some onion and sauté it. When it’s becoming soft, add the garlic and stir until fragrant before adding in the chopped bok choy.

Don’t overcook your greens! Keep this soup healthy and reserve more nutrients by turning off the heat once they’ve softened.

Here’s the finished Miso Soba Noodle Bowl:

Now, let’s get on with this delicious, healthy soup recipe – you’re going to love it!

Ingredients for Miso Broth:

8 c water

4 tbsp miso, mixed into a little water

2 pieces of kombu (seaweed variety you can purchase in the ethnic section of your grocery store or online)

Ingredients for Soup: 

1 tsp toasted sesame oil

2 tsp extra-virgin olive oil

1/2 onion, yellow or red, minced fine

4 cloves of garlic, minced

1 large bunch of bok choy (or 2 small baby bok choy), coursely chopped

1/4 red cabbage, thinly sliced

Soba noodles, cooked according to package

Juice of 1 lime

Handful of chopped cilantro

Toasted black sesame seeds

– optional –

sliced green onion, fried or poached egg

Asian chili sauce

1/2 watermelon turnip, thinly sliced

Directions:

1) Place the miso in a small bowl with a little warm water and mix well.

2) Place the rest of the miso broth ingredients into a stock pot, and bring to a gentle simmer. Cover and simmer for 30 minutes. Meanwhile, cook soba noodles according to package directions. Remove miso broth from heat and allow to sit, covered.

3) Add oils to a sauté pan on low heat. Add minced onion, stir and sauté until turning clear. Add minced garlic and stir until fragrant.

4) Now you’ll add the bok choy and stir just until bright green and remove from heat. Careful not to overcook!

5) Carefully toast your black sesame seeds on medium heat in a heavy small pan, stirring occasionally.

6) To serve, discard kombu from the miso broth, and stir in the miso mixture. Pour the hot broth into individual bowls. Add soba noodles and sautéed ingredients, then the cabbage, turnip, cilantro and any optional ingredients you choose. Add a little lime juice and eat your heart out!

miso soba noodle bowl