bean, orange and arugula salad

White Bean, Orange and Arugula Salad

Pile this salad into a bowl for a full meal. It’s filling and satisfyingly tasty. Adding beans to a salad, increases the protein, carbohydrate and fiber content.  White beans, oranges and arugula complement each other in flavor and texture, making a tasty bite with each forkful. Give this bean, orange and arugula salad a try!

This salad has a citrus dressing – a combination of hop pepper and lime which adds a nice acidic tang to the sweetness of the orange and spiciness of the arugula. The creaminess of the beans help to mellow some of the spice, but feel free to leave it out if you are sensitive to cayenne.

When considering the sprouts for this salad, use leafy sprouts rather than the crunchy legume sprouts. And depending on your desire for spice, radish sprouts add a kick, while pea shoots, broccoli, kale and sunflower sprouts are all mild. I decide based on whats available and freshest at the store if I haven’t sprouted any myself.

For another recipe post using leafy green sprouts and crunchy sprouts as the focus, go HERE.

Oranges add sweetness and tang along with a juiciness that  lends itself nicely to compliment the dressing. Blood oranges are available only certain times of the year. If you can find them, give them a try. But don’t shy away from the recipe if you can’t find them, navel oranges are very nice, just a little sweeter. If you are not comfortable cutting the orange as indicated, you can add segments of the peeled orange without removing the membranes.

peeled and sliced orangeorange peeled with a knife

 

 

 

 

 

 

 

 

If you have any questions about this or any other recipe, please don’t hesitate to connect with me.

White Bean, Orange and Arugula Salad

Prep Time15 mins
Course: Salad
Cuisine: American
Keyword: arugula, citrus, orange, salad, white bean
Author: Chef Kim

Equipment

  • knife
  • large serving bowl

Ingredients

  • 1 small hot red chili thinly sliced
  • 1/4 cup olive oil
  • 2 T fresh lime juice
  • 2 tsp red wine vinegar
  • Sea salt ground black pepper
  • 3 cups cooked white beans navy, cannellini, great northern (or 2 cans)
  • 3 navel or blood oranges sliced or supremed
  • 2 stalks celery very thinly sliced on a diagonal
  • 1 cup sprouts pea, radish, or broccoli, divided
  • 1/4 cup cilantro leaves divided
  • 4 cups arugula

Instructions

  • Combine the chili, oil, lime juice, vinegar, salt and pepper in a mixing bowl.
  • Add the beans and let them marinate in the dressing while preparing the vegetables.
  • Use a knife to peel the oranges by cutting the peel off each end of the orange, set the orange on the cut end to stabilize and cut the peel from the flesh from top to bottom all around the orange. Once the peel and outer membrane is removed, slice thinly crosswise.
  • Add the oranges, celery, half the sprouts, cilantro and arugula to the beans and dressing, toss to coat and serve.
  • Garnish with more spouts.

2 Weeks of Meals under $99

After writing the meal planning post earlier this month, the c-virus ramped-up and the closings, cancellations and run on toilet paper are now in full swing. As everyone is getting creative while in quarantine, with kids who are now off from school for at least a month, and adjusting to the different work environment, I thought I’d share some recipes you might like to add to your list of creative activities because you’ll actually be home and have a little more time to cook. These recipes really don’t take much time, just a little planning.

I planned a two week menu. I chose 8 meals because I like flexibility and sometimes just having a salad is enough and allowing for a take out meal to support the local restaurants is important to me. I did have a couple things in my pantry or freezer already, but most of the ingredients were purchased for a total of less than $70. That’s pretty good for 8 dinner meals and some leftovers for lunch. I typically cook for two people now, but most of these recipes are for four servings, some serving six.  Follow the links to the actual recipes.

BBQ Shrimp & Tahini Greens is a quick meal that comes together in under 30 minutes, if your shrimp is thawed.  (I eat an occasional meal with clean/wild caught animal protein, maybe once or twice a month.)

Chickpea Hot Pot and the Ginger Carrot Soup are recipes that are quick to put together because everything can go into one pot and allow time to cook. These two recipes hold well when frozen and can be made in larger batches to have one for the week and another to freeze for a later time.

Peanut Soba & Broccoli and Pad Thai take a bit of chopping and preparing vegetables, but once that’s done the cook time is minimal.

Veggie Enchilada Bake, Curry Red Lentils and Walnut Falafels take a little time but not difficult and definitely worth the time. These are great dishes to make a head and freeze as well, or double the recipes and make one meal for you and another to bless a neighbor.

If you want to limit your trips to the store during this time, pick up enough greens and salad veggies that you can eat in a week, kale lasts for more than a week if wrapped well and kept cold. Then rely on frozen vegetables: chopped spinach and kale, broccoli and cauliflower for sauteed sides or in the above recipes. Root vegetables and cabbage will last well and can be made into soups, roasted and served over boiled grains. Think about having canned tomatoes and beans on hand as well as dried lentils, rice and quinoa. Those things could carry you for two weeks at least, before having to shop again.

For breakfast, having oats and fruit combined with plant milk is delicious, or freeze or buy frozen berries and spinach to make green smoothies. If green is a turnoff, be sure to blend any greens with blueberries or cherries, for a beautiful purple shake. Check out the recipe page for more ideas.

For lunches, eat any leftovers from dinner, try different kinds of toasts, salads or even smoothies.

I know you don’t want to be spending more time in the kitchen than you need to. But I hope while you have some extra time at home, you’ll take a look at the recipes and try a few. They don’t take long, just a little planning. If you want more info about meal planning, check out THIS post.

Let me know how you like the recipes!

 

 

Pad Thai

This recipe is a variation of one I learned in Thailand at a cooking class in Bangkok.

The tangy sauce is lovely and fresh with a squeeze of lime. I’ve substituted the fish sauce in the original recipe with coconut aminos, so there is a bit of taste difference from original Thai, but I like the flavor of both.  Using more or less variety of vegetables is totally okay. Go with what you have in the fridge.

Pad Thai

vegan version, super tasty!
Prep Time20 mins
Cook Time10 mins
Course: Main Course
Keyword: bean sprouts, carrots, ginger, onion, peppers, plant-based, radish, rice noodles, tofu
Servings: 4
Author: Chef Kim

Equipment

  • Wok or large skillet
  • knife

Ingredients

  • 2 Tbsp coconut aminos
  • 1/2 Tbsp coconut sugar
  • 2 Tbsp water
  • 1/2 tsp chili flakes
  • 1 package rice noodles
  • 2 tsp toasted sesame oil
  • 1 clove garlic minced
  • 1 Tbsp ginger minced
  • 1 carrot julienne or shred
  • 1 bell pepper julienne
  • 1/4 cup red onion sliced
  • 4 oz mushrooms, crimini or shiitake sliced
  • 1 cup snap peas or bean sprouts optional or both
  • 4 oz firm tofu, press between towels and dice sub egg if you want
  • 1 Tbsp tamarind paste or fresh lime juice

Instructions

  • In a small bowl, combine the coconut aminos, sugar, water and chili flakes. Set a side.
  • Follow package directions for soaking the rice noodles.
  • Prepare the ingredients and have them all minced, sliced, julienned or chopped. If using egg instead of tofu, mix it together with 2 Tbsp of water in a small bowl.
  • Heat a wok or large skillet over medium high heat. Drizzle one teaspoon of sesame oil over the pan, swirl and add the egg or tofu. Scramble or sear the tofu lightly, tossing to brown the sides. remove from pan and set aside.
  • Return pan to heat, drizzle with remaining teaspoon of oil, and add the garlic and ginger. Stir and cook for 1 minute until fragrant, but not browned.
  • Add the vegetables and the aminos mixture. toss well and cook until warmed through and vegetables are still crispy. Add the tamarind or lime juice, tofu or egg and the softened rice noodles at this time and toss well. Heat thoroughly and serve immediately.

Notes

Adjust the vegetables to your liking and the amounts. You can definitely add more or less and even omit the noodles and just have a veggie filled stir fry. I hope you enjoy it.
The picture for this recipe was taken of the original shrimp pad Thai we made in the Bangkok cooking class. 

Curry Red Lentils

This is comfort food for me.  The warm curry spices and the full belly satisfaction afterwards makes me want to make this every week.

In this recipe you can really use a variety of vegetables, please try different combinations. I usually have on hand, celery, carrots, cauliflower and broccoli. But try sweet potatoes, squash, green beans, kale, spinach, turnips, kohlrabi. Get creative.

Curry Red Lentils

Curry with your choice of vegetables and creamy red lentils.
Prep Time15 mins
Cook Time25 mins
Course: Main Course
Cuisine: Indian
Keyword: coconut milk, curry, plant-based, red lentils, vegan, vegetables
Author: Chef Kim

Equipment

  • knife
  • large skillet

Ingredients

  • ½ cup red lentils
  • 1 onion chopped
  • 1 cup carrot diced
  • 2 celery stalks chopped
  • 1 cup chopped cauliflower
  • 2 cups broccoli florets
  • 1 can coconut milk light
  • 1 can diced tomatoes
  • 1 cup water more if needed
  • 1 tsp garlic powder
  • 1 Tbsp curry powder
  • ½ tsp salt
  • Black pepper to taste
  • 2 tablespoons of cilantro

Instructions

  • Heat 1 teaspoon coconut oil in a pan over medium heat. Add onion, celery and carrot, sauté for 5 minutes until onion has softened.
  • Add remaining ingredients, except cilantro, stir to mix and bring to a boil. Stir again, lower the heat to keep the mixture at a slow simmer for about 20 minutes, until lentils are cooked through and the vegetables are tender. Turn off heat and stir in cilantro.
  • Serve with rice or naan and a lime wedge (optional)

Ginger Carrot Soup

This creamy satisfying soup is really easy to pull together.

Cook everything in one pot, when the carrots are nice and soft, blend using an immersion blender or transfer the soup in batches to a blender. To get a super smooth soup, you need to blend a little longer than you think, usually a full minute, scrape the container sides and another 30 seconds of blending. Using the immersion blender does not get as smooth a texture as a blender. Just FYI.

To change the flavor a little, sometimes I’ll add a sweet potato and/or a cup of orange juice or both. But it’s delicious without!

Ginger Carrot Soup

Creamy with a little kick!
Prep Time15 mins
Cook Time30 mins
Course: Soup
Cuisine: American
Keyword: carrot, ginger, plant-based, vegan
Servings: 6
Author: Chef Kim

Equipment

  • dutch oven
  • knife
  • blender or immersion stick blender

Ingredients

  • 1 cup onion chopped
  • 2 garlic cloves minced
  • 1 T fresh ginger diced (adjust to liking)
  • 2 pounds carrots sliced
  • 4 cups vegetable broth
  • 1 can full fat coconut milk

Instructions

  • Dry sauté or use a little oil to sauté onions until soft but not brown.
  • Add garlic and ginger and cook stirring for 1 minute.
  • Add carrots and just enough broth to cover the vegetables.
  • Bring to a boil and then turn down heat to simmer for 20-30 minutes, until carrots are tender.
  • Add the coconut milk and stir to incorporate.
  • In batches, transfer the soup to a blender and blend until completely smooth. If desired, add more broth to reach consistency you like. Or use an immersion blender in the pot.
  • Season with salt and pepper if desired.

Peanut Soba with Broccoli

These noodles have a creamy nutty sauce that coats the noodles perfectly. This recipe is great warm or cold. I recommend buckwheat soba noodles, but you can use regular spaghetti noodles or Asian rice noodles.

In the recipe I list certain vegetables, but you can substitute almost anything, I like the texture of shredded or julienned root veggies and  purple cabbage. Try different combinations. I hope you like it.

Peanut Soba with Broccoli

Creamy noodles with crunchy vegetables.
Prep Time20 mins
Cook Time5 mins
Course: Main Course
Cuisine: Chinese
Keyword: almond, broccoli, cabbage, carrot, cashew, peanut, soba
Servings: 4
Author: Chef Kim

Equipment

  • Whisk
  • box shredder or food processor
  • Blender (optional)
  • pot
  • knife
  • Cutting board

Ingredients

  • 1 package Soba Noodles substitute spaghetti or rice noodles
  • 2 carrots julienned or shredded
  • 1 turnip or kohlrabi julienned or shredded
  • 1 cup purple cabbage thinly sliced or shredded
  • 1 head broccoli florets and stem peeled and shredded
  • 1/2 cup cilantro chopped
  • 1/2 cup chopped peanuts or almonds

Sauce

  • 1/2 cup hot water
  • 1/3 cup tamari, soy sauce substitute coconut aminos
  • 2 Tbsp cider vinegar
  • 1 tsp toasted sesame oil
  • 2 Tbsp ginger minced
  • 1 garlic minced
  • 1 Tbsp honey
  • 1 cup peanut or almond butter sub sunflower or cashew butter
  • 1/2 tsp hot sauce (optional)

Instructions

  • Cook noodles according to package directions. Add broccoli florets to the noodle cooking water in the last two minutes of cooking, drain and keep hot or rinse with cold water based on preference.
  • Shred or julienne the remaining vegetables and place in a large mixing bowl.
  • Combine the sauce ingredients in a blender or whisk well in a bowl to incorporate everything into a creamy sauce.
  • If you want to serve this warm, toss the noodles and sauce together in the cooking pot over medium low temperature adding vegetables and tossing well until heated through.
    To serve this room temp or chilled, toss everything together in the mixing bowl to coat, serve or chill.

 

Walnut Falafels

I LOVE these falafels even though they take a few more minutes to put together than some of my other recipes.

Everything is pulsed in a food processor to bring the mixture together. I use a mini ice cream scoop to portion and place onto a parchment lined cookie sheet and then bake.

I serve these on a romaine leaf or piece of Naan bread with a cucumber, tomato, parsley salad and garnish with a little garlic tahini dressing.

Walnut Falafels

Prep Time15 mins
Cook Time25 mins
Course: Main Course
Cuisine: Mediterranean
Keyword: chickpea, cilantro, parsley, walnuts
Servings: 4
Author: Chef Kim

Equipment

  • food processor

Ingredients

  • 1 cup walnuts
  • 3 cups chickpeas 2 cans, rinsed, drained
  • 1/4 cup onion
  • 2 garlic cloves minced
  • 1 tsp baking powder
  • 2 tsp cumin
  • 1/2 tsp salt
  • 3 Tbsp lemon juice
  • 1/2 cup parsley chopped
  • 1/2 cup cilantro chopped
  • 1/4 cup olive oil

Instructions

  • Preheat oven to 350 degrees and line a sheet pan with parchment paper
  • Add walnuts to the food processor and pulse for 30 seconds to break them down into a meal.
  • Add remaining ingredients and pulse, stopping to scrape the sides of container, until it forms a chunky dough.
  • Use a mini scoop, or roll two tablespoons between palms to form into balls. flatten slightly on the pan.
  • Brush the top of each one with a little olive oil or use an olive oil spray. Bake for 10 minutes. Use a spatula to flip over and bake for an additional 10-15 minutes until evenly browned.
  • Serve with Mediterranean salad, hummus and drizzle of garlic tahini sauce, see notes.

Notes

For the Tahini sauce: combine 1/4 cup each of tahini and water, 3 Tbsp of lemon juice and 1 minced clove of garlic and whisk together. Season with salt and pepper. 
For Mediterranean salad: combine chopped tomatoes, cucumbers, parsley, garlic and a little olive oil and salt. toss and add to the Naan or Romaine along with the falafels.

BBQ Shrimp & Tahini Greens

This is the first recipe I’ve posted with an animal component. I focus on plant-based foods because they have the most benefit to us nutritionally. Personally, I eat primarily plant-based and will have a meal with some animal product about once or twice a month. For me, that has been working okay.

This is a quick and easy meal that comes together in under 30 minutes.

The recipe does not use a true bbq sauce, but if you have a favorite, then go ahead and sub it in.

BBQ Shrimp and Tahini Greens

This quick and easy recipe is light and tasty, just right for a weeknight meal.
Prep Time15 mins
Cook Time15 mins
Course: Main Course
Cuisine: American
Keyword: bbq sauce, cabbage, kale, light, shrimp, tahini
Servings: 4
Author: Chef Kim

Equipment

  • colander, skillet, pot with lid, measuring cups

Ingredients

  • 1.5 lbs shrimp raw, wild caught, easy peel
  • 1/4 cup ketchup no sugar, fruit sweetened, organic
  • 1/4 cup coconut aminos substitute soy sauce or balsamic vinegar
  • 2 garlic cloves
  • 1 onion chopped
  • 4 cups cabbage chopped
  • 4 cups kale or chard chopped
  • 2 Tbsp cider or rice vinegar
  • 1/2 cup water
  • 1/4 cup tahini

Instructions

  • For the Shrimp: Thaw if needed, in a colander under running water. When thawed, peel and place into a bowl.
    In a small bowl, combine the ketchup, coconut aminos and garlic, set a side.
  • For the greens: Chop the cabbage and kale or chard. chop the onion.
    In a pot with a lid, add 2 Tbsp of water and add the onion, saute for 3 minutes until it starts to soften.
    Add the cabbage and kale and 2 Tbsp of water, cover and steam for 5 minutes.
    Remove lid, add vinegar, 1/4 cup water and tahini and stir well to coat the greens. If sauce is too thick, add 2 more tablespoons of water. Season with salt and pepper.
  • While the greens are cooking, cook the shrimp:
    Add the ketchup mixture to a skillet and warm over medium-heat, add the shrimp and cook, stirring occasionally until shrimp is just cooked through and opaque.
  • Serve Shrimp over greens. Enjoy!

Lentil Walnut Loaf

I’ve tried several different meatless loafs and this one that I adapted from Oh She Glows is my favorite at this point.

The lentil walnut mixture can be used to make meatless balls as well. Be sure to press the mixture together tightly when patting it into the loaf pan or into balls.  Try the balls with the mushroom Bolognese sauce or make the loaf slices into meatless loaf sandwiches, that are sure to bring back good childhood memories of grandma’s meatloaf sammy’s.

Lentil Walnut Loaf

This is a hearty plant-based loaf that really is delicious. Oats, flax and walnuts add texture and nutrient density. This recipe is adapted from Oh She Glows.
Prep Time30 mins
Cook Time1 hr
Course: Main Course
Cuisine: American
Keyword: gluten free,, nuts, vegan
Servings: 4 people

Equipment

  • loaf pan
  • pot
  • food processor
  • mixing bowl
  • skillet

Ingredients

  • 1 cup lentils
  • 1 cup walnuts
  • 2 teaspoons olive oil
  • 1 cup sweet onion chopped
  • 3 garlic cloves minced
  • 1 cup celery (2 -3 stalks) minced
  • 1 cup carrot (2-3) minced
  • 1/3 cup apple shredded
  • 1 teaspoon thyme
  • 1 teaspoon oregano
  • 3 tablespoons ground flax seed
  • 1 cup oats
  • Pinch of cayenne optional
  • 1/2 teaspoon Salt and pepper
  • ¼ cup tomato paste
  • 2 tablespoons balsamic vinegar

Instructions

  • Grease a 5X9 loaf pan. Add lentils to a pot and cover with water. Cook at a simmer for 25 minutes. then drain and add to a large bowl, mash them with a fork into a chunky paste.
  • While the lentils are cooking, warm oil in a skillet and add onion, celery, carrot and garlic. Cook stirring to prevent garlic from burning. Cook until onion and celery are tender, about 10 minutes, then stir in apple and herbs, stir for a couple minutes and remove from the heat.
  • In a food processor or blender, pulse the oats into a coarse flour, then add the walnuts and pulse on and off to break them into small bits.
  • Transfer the walnuts and oats to the lentils in the mixing bowl and add ground flax. Mix to combine.
  • Stir in the skillet veggie mixture and season to taste. If the mixture seems dry, add 2 tablespoons of water and mix well. Getting your hands into the mix can help to combine and soften the texture of the mixture, also making sure that the mixture will hold shape. Add more water if needed.
  • Transfer mixture to prepared loaf pan and press firmly to form a loaf.
  • In a small bowl combine tomato paste and balsamic vinegar, mix well and spoon over the top of the loaf.
  • Bake uncovered at 350 degrees for 50-60 minutes, until edges are brown and its firm to the touch. Serve by the slice or crumble over salad.

Notes

To mince the carrots and celery quickly, roughly chop the carrots into large pieces and chunk the celery and add to a food processor and pulse until minced.  

 

Tools and Equipment for Kitchen Adventures

I am often asked what tools I use or where to get the items that I use during cooking demonstrations. So I have compiled a list of tools and equipment that I personally use and enjoy using along with a short description of why I like it. (If you decide to purchase through any of these links, I will receive a small affiliate fee for sharing. Thank you.)

This Spiralizer I use to make three thicknesses of fruit and vegetable noodles. It makes great apple noodles for adding to breakfast puddings or salads, along with colorful beet, sweet potato, squash, turnip, carrot and zucchini noodles to make interesting pasta, noodly salads and stir fry recipes.

This Handheld Mandolin  is one that I grab for quick slicing. It has three settings for different thicknesses. works great getting thin sliced potatoes, sweet potato, zucchini, carrots, parsnips, beets, onion and lots more.

This  Julienne Peeler makes quick Julienne slices that when used on long vegetables mimic the spiralizer making thin noodles. The head is double sided with a straight peeler and works great on thick skinned vegetables like kolrabi and squash, as well as carrots and potatoes.

This Dehydrator does a great job making kale chips, flax crackers, fruit leathers, dehydrated cookies and bread, wraps and preserved vegetables. The timer makes it nice because it will shut off even if you’re not there. You can use the timer for marinating vegetables and to time items you don’t want to get crispy.

Vita Mix This blender is professional high speed and has the shorter container that fits under cabinets and because its wider at the base, it’s easier to get everything out of the bottom of the container. This blender makes super smooth nut creams, milks, frozen fruit ice creams, smoothies, soups, dips and so much more.

I use this Springform pan for making all of my large raw cakes and individual tarts pans for individualized treats  Its is heavy weight and has a nonstick surface that releases easily.

This  Kyocera Ceramic Knife is lightweight, easy to hold and will not cause brown oxidation on cut surfaces of fruits, greens and vegetables.

Wusthof Sharpener is for steel knives with coarse and fine making for a nice sharp edge and precision cuts. A sharp knife is safer and makes food prep quicker.

Wusthof Chef Knife is a nice quality steel knife for the professional and home cook.  the handle is easy to hold and molded to fit nicely in the hand. I like this style for ease of cutting and chopping large quantities of veggies. You can do almost all food prep with a good chef’s knife. (But some gadgets make better time)

Slow Juicer  will make high quality cold pressed juice that will last with active enzymes for up to three days.  I like this style for the ease of adding vegetables at the top and being able to regulate the amount of pulp in the juice.  I think its easy to take apart, clean and put back together.

The 5 Blade Mandolin will make all your slicing, dicing and Julienne cutting easy with one tool. Easy to clean and folds to  store when not in use.

A large Bamboo Cutting Board makes for a great surface for cutting fruits and vegetables. this one has a drip groove around the perimeter to catch any drips from juicy fruits.

Please let me know if you’d like me to review or suggest any other tools or equipment you might have questions about. I hope you have some wonderful kitchen adventures!