Tag Archives: dinner

Vegetarian Baked Beans

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baked beans

This easy, vegetarian (and vegan) baked beans recipe is satisfyingly savory without being overly sweet. Most brands of canned baked beans contain about 12g (or 1 tablespoon) of sugar per 1/2 cup serving. In addition, most recipes call for bacon, which is a processed meat. This recipe has neither, making it low in added sugar and free of meat of any kind. The small amount added sugar is in the form of 1 tablespoon of molasses. Molasses is still sugar, and although it contains healthy minerals, let’s be real, you’re not going to get a significant amount of from 1 tablespoon divided by 6 servings. 

baked beans
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Vegetarian Baked Beans

Easy homemade baked beans without the meat or extra sugar.

Course Side Dish
Cuisine American
Keyword barbecue, Beans, dairy-free, dinner, easy, one pan, plant-based, summer, vegan
Prep Time 5 minutes
Cook Time 50 minutes
Servings 6

Ingredients

  • 1 tablespoon extra virgin olive oil or other cooking oil
  • 1 cup onion, diced about 1 small to medium onion
  • 1 clove garlic, minced or 1/2 teaspoon garlic powder
  • 2 15-ounce cans beans, rinsed and drained such as pinto and white beans
  • 1 can diced tomatoes,
  • 1/2 cup vegetable broth or more as needed
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon reduced sodium tamari or soy sauce
  • 1 tablespoon molasses
  • 1 teaspoon paprika
  • 1/2 teaspoon dry mustard or 1 teaspoon prepared mustard
  • Salt and pepper to taste.
  • 1/2 teaspoon liquid smoke optional

Instructions

  1. Heat a large saucepan over medium-high heat. Add oil, then onions and cook until soft. Add garlic and cook for 30 seconds. Add remaining ingredients and bring to a simmer. Simmer on low heat for 30-45 minutes. Add more vegetable broth as needed to keep the beans from drying out, until you reach the desired consistency. Add salt and pepper to taste.

Vegetarian Baked Beans

Easy Tuna Lettuce Wraps without Mayo

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Easy Mayo-Less Tuna Salad - low carb, gluten free, dairy free, egg free. Follow guesswhoscooking.com on Twitter @guesswhoscookin or Pinterest @ www.pinterest.com/guesswhoscookin Tuna salad on lettuce is an easy way to increase vegetables and decrease bread, and is refreshing and delicious!

 

Time: 5 minutes

Serves: 1

 

Ingredients

1 5-oz. can tuna, drained (light tuna preferred, such as tongol or skipjack)

1/4 cup red onion, finely diced

1 Tablespoon hummus

1 teaspoon capers (optional)

1/2 teaspoon Dijon mustard

3 pieces of romaine lettuce

1/4 medium avocado, sliced (optional)

 

Directions

In a medium bowl, combine tuna, red onion, hummus, Dijon mustard, and capers. Stir to combine. Pile on romaine lettuce leaves and add optional avocado. Serve or refrigerate immediately (with tuna and lettuce separate).

 

Easy Mayo-Less Tuna Salad - low carb, gluten free, dairy free, egg free. Follow guesswhoscooking.com on Twitter @guesswhoscookin or Pinterest @ www.pinterest.com/guesswhoscookin









Mexican Zucchini Fritters

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Mexican Zucchini Fritters - Low carb, gluten free, grain free, dairy free. Follow guesswhoscooking.com on Twitter @guesswhoscookin and on Pinterest www.pinterest.com/guesswhoscookin

Ingredients

1/2 cup onion, diced

1/2 cup red bell pepper, diced

1/2 cup poblano pepper, diced

2 cups zucchini, shredded

1/4 cup green onion, sliced

4 eggs, whisked

1/2 cup almond meal

2 teaspoons minced garlic

1 teaspoon cumin

salt and pepper to taste

cooking oil, such as grapeseed, canola, or coconut

 

Directions

Heat a frying pan over medium heat and add about 1 teaspoon oil. When the pan is hot, add onions. Cook 1-2 minutes, then add garlic, and cook for 30-60 seconds until fragrant. Add bell peppers and poblano peppers. Cook until vegetables are somewhat tender and onions are somewhat translucent. Set aside.

In a medium bowl, combine zucchini, green onion, eggs, almond meal, cumin, salt and pepper, then stir in cooked pepper mixture. Preheat a nonstick pan (such as cast iron or ceramic, preferably not Teflon) over medium heat and add about 1/2 teaspoon  oil. Once pan is hot, add about 1/4 of the zucchini mixture. Once the edges are cooked and the underside is golden brown, flip the fritter. Cook until the underside is golden brown.

 

Note: If you don’t have almond meal, you could try coconut flour or whole wheat flour, but I haven’t personally tried it.

Mexican Zucchini Fritters - Low carb, gluten free, grain free, dairy free. Follow guesswhoscooking.com on Twitter @guesswhoscookin and on Pinterest www.pinterest.com/guesswhoscookin









Baked Falafel

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Baked Falafel - gluten free, grain free, vegan. Follow guesswhoscooking.com on Twitter @guesswhoscookin

Ingredients

2 15-oz cans chickpeas, rinsed and drained

1/2 an onion

4 cloves garlic

3 tablespoons almond meal

2 tablespoons fresh parsley

1 teaspoon cumin

1 teaspoon salt

1/4 teaspoon paprika

Dash black pepper

Baked Falafel - gluten free, grain free, vegan. Follow guesswhoscooking.com on Twitter @guesswhoscookin

 

Directions

Preheat oven to 400 degrees F. Combine all ingredients in a food processor. Pulse until combined, but it’s ok if there are some small chunks. Grease a large baking sheet. Form chickpea mixture into balls, about 1 inch in diameter, and place on the prepared baking sheet. Bake about 30  minutes.

Baked Falafel - gluten free, grain free, vegan. Follow guesswhoscooking.com on Twitter @guesswhoscookin









Italian Chicken Stir Fry

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Italian Stir Fry in Marinara Recipe - Healthy, natural, low-carb, gluten-free, dairy-free. Follow guesswhoscooking.com on Twitter @guesswhoscookin. Have this entree for lunch or dinner!

This is basically a stir fry, Italian style. The beauty is that you can use any kind of protein and vegetables, which makes it a great way to use up whatever is in your refrigerator. Vegetables that work well with Italian flavors are mushrooms, eggplant, squash (especially zucchini), tomatoes, bell peppers, onions, and spinach, but feel free to add whatever you like. Protein options that could work in this dish include chicken, pork, ground beef, white (cannellini or navy) beans and maybe even organic tofu or tempeh. I have listed the vegetables and protein options that I chose in this recipe, but you can alter it however you’d like.

 

Time: 30-40 minutes

Serves: 4-6

Italian Stir Fry in Marinara Recipe - Healthy, natural, low-carb, gluten-free, dairy-free. Follow guesswhoscooking.com on Twitter @guesswhoscookin. Have this entree for lunch or dinner!

Ingredients

2 (or 1 1/2 pounds) boneless skinless chicken breast, previously frozen and somewhat thawed (fresh is okay too. Organic and free-range preferred)

1 teaspoon coconut oil

2 bell peppers, chopped (organic preferred – these are part of the dirty dozen)

about 6 ounces or half a bag of frozen green beans

half bag of frozen chopped spinach, organic preferred

1 teaspoon minced garlic

2/3 jar of marinara, or enough to reach desired sauciness

1/4 cup green olive tapenade, available at Trader Joe’s (optional)

Salt & pepper to taste, if needed

 

Directions

Cut the chicken into bite-sized pieces (it’s much easier when partially frozen). Heat a large skillet over medium high heat, then add oil. Add chicken, stirring occasionally, until it is almost thoroughly cooked. Add bell peppers  and garlic and cook 1-2 minutes. Add green beans and cook 1-2 minutes. Add spinach and marinara, and cook until mixture is warmed throughout, stirring occasionally. Add salt and pepper to taste if necessary. Top with green olive tapenade for a kick of flavor and/or crushed red pepper (optional).









Savory Oatmeal

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Savory Oatmeal with Poached Egg | guesswhoscooking.com | Healthy, vegetarian, dairy-free, and can be made vegan or gluten-free

Savory Oatmeal

Print recipe
Serves 4
Prep time 40 minutes
Dietary Diabetic, Vegetarian
Meal type Breakfast
Oatmeal is most often eaten with added sugar, so this recipe swaps out the sugar for healthy and delicious vegetables. Think of it as a hearty breakfast risotto!

Ingredients

  • 1 cup steel cut oats
  • 3-4 cups low-sodium vegetable broth
  • 1 teaspoon cooking oil
  • 1 medium yellow onion (about 1 cup)
  • 10oz mushrooms, such as button, crimini, or shiitake (sliced)
  • 1 bunch Swiss chard or other cooking greens, or 4-5 cups baby spinach (chopped)
  • 1 tablespoon reduced sodium tamari or soy sauce
  • salt to taste

Optional

  • 4 large eggs (poached or pan-fried, organic, pasture-raised and/or cage-free preferred)
  • 2 green onion stalks (sliced)
  • 1 tablespoon sesame seeds
  • 1 teaspoon hot sauce

Directions

Step 1
In a saucepan, combine oats and broth or water. Bring to a boil, then reduce heat. Simmer, with the lid cracked, for 20-30 minutes, stirring occasionally, adding more liquid as needed, until desired texture is reached.
Step 2
Preheat a skillet over medium-high heat. Add oil, then add onions and cook for 2-3 minutes. Add mushrooms and cook until tender, about 5 minutes . Add greens, turn down heat, and cook until greens are wilted. Combine cooked oats with vegetables, and top with optional toppings.
Step 3
Combine cooked oats with vegetables, stir in tamari, and top with optional toppings.

 

Savory Oatmeal | guesswhoscooking.com | Healthy, vegetarian, dairy-free, and can be made vegan or gluten-free

 

To make ahead: Prepare oatmeal and vegetables and store in separate containers. To reheat, add vegetables and 1-2 tablespoons of water or broth to oatmeal and microwave for 1-2 minutes. Add optional toppings and eggs if desired. A hard-boiled egg could be cut up into the oatmeal or eaten on the side as they are easier to make ahead.

 

Note: You can use whatever vegetables or toppings you like. Other vegetables to consider would be carrots, bell peppers, asparagus, or anything else you like. As toppings, you could add sliced almonds or other nuts or seeds.

Savory Oatmeal | guesswhoscooking.com | Healthy, vegetarian, dairy-free, and can be made vegan or gluten-free

 

Saovry Oatmeal - GuessWhosCooking.com - Savory oatmeal with sauteed veggies, chicken, and egg









Fishy Nuggets

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Fishy Nuggets - Low carb, gluten-free, dairy-free, healthy, easy. Follow GuessWhosCooking.com on Twitter @guesswhoscookin

 

Ingredients

2 cans tuna*, drained (or canned salmon, or fresh fish, cooked)

1/4 cup unsweetened shredded coconut

2 eggs, lightly beaten

1 teaspoon Dijon mustard (optional)

1/4 teaspoon garlic powder

1-2 tablespoons virgin coconut oil

salt and pepper to taste

Optional: 1/4 – 1/2 cup sautéed onion

 

Directions

Preheat oven to 350 degrees F. In a medium bowl, combine tuna, egg, coconut, Dijon, and garlic powder. Heat a nonstick** skillet over medium-high heat, then add about 1/2 tablespoon coconut oil. Form tuna mixture into small nuggets, then add to pan. Once brown on one side, flip to the other side. Once nuggets are brown on both sides, place onto a baking sheet (lined with parchment paper) and bake for about 10 minutes, until the inside is fully cooked (contains raw eggs). Add salt and pepper to taste.

Fishy Nuggets - Low carb, gluten-free, dairy-free, healthy, easy. Follow GuessWhosCooking.com on Twitter @guesswhoscookin

*Tuna: When it comes to mercury content, it’s better to choose skipjack or tongol tuna over albacore. In terms of the environment, it’s best to choose troll or pole caught fish, or look for the blue Certified Sustainable Seafood label from the Marine Stewardship Council. “Chunk light” tuna may be skipjack tuna, which is good, but it can also be yellowfin tuna, which tends to be higher in mercury. For more information, visit the Monterey Bay Aquarium’s Seafood Watch website: http://www.seafoodwatch.org/cr/seafoodwatch.aspx

**Nonstick skillets: I do not recommend Teflon-coating, which is traditionally used in most nonstick pans. I recommend a well-seasoned cast iron skillet or a ceramic-coated pan.

Note: You could add other seasonings, or switch out the coconut for another type of filler (oats, almond flour, etc.).

Fishy Nuggets - Low carb, gluten-free, dairy-free, healthy, easy. Follow GuessWhosCooking.com on Twitter @guesswhoscookin

 









Thai Coconut Curry Chicken Soup

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Thai Coconut Curry Chicken Soup - low carb, gluten free, dairy free. Follow GuessWhosCooking.com on Twitter @guesswhoscookin

Ingredients

1 tablespoon virgin coconut oil

1 leek, white and light green parts only, thinly sliced

2 shallots, minced

2 carrots, diced (or more)

1 pound boneless skinless chicken breast (about 2 medium-large), organic and free-range preferred

1 quart (4 cups) low sodium broth (chicken or vegetable) + 2 cups water (or more broth)

2 cups mushrooms, sliced

3-4 pieces baby bok choy, sliced lengthwise

2 tablespoons fish sauce

2 tablespoons red curry paste

2 teaspoons curry powder

2 teaspoons sriracha

1 15 ounce can full-fat coconut milk

1 lime, sliced into wedges

 

Directions

In a large stock pot, heat the coconut oil over medium heat. Add the leeks, shallots, and carrots, and cook for 2-3 minutes, until fragrant.

Add the chicken breasts and brown both sides, about 4 minutes per side. Be sure to stir the vegetables to prevent them from burning.

Add broth and water, bring to a boil, then simmer for at least 30 minutes (longer for more tender chicken).

Add mushrooms and bok choy and cook until they are almost tender. Add all remaining ingredients except sriracha and lime wedges, and heat thoroughly. Remove the chicken breasts from the soup and shred with two forks, then add back to the pot.

Serve with a squirt of sriracha and 1-2 lime wedges.

 

Notes

  • You can add whatever vegetables you like. In Thai food, carrots, mushrooms, and greens are great. However, you could add broccoli, bell peppers, celery, or other vegetables you like.
  • In this recipe, shallots and leeks were used, but onion and garlic would be fine too.
  • You can use different combinations of seasoning. For example, you can use extra curry powder and omit the curry paste if you don’t have it. You can also leave out the fish sauce and add tamari instead. Make this soup according to your tastes and what ingredients you are willing to buy.









Roasted Carrots and Parsnips

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Roasted Carrots and Parsnips Recipe - Follow Guess Who's Cooking on Twitter @guesswhoscookin. low carb, gluten free, dairy free, paleo

Ingredients

1 pound carrots

1 pound parsnips

2 tablespoons extra virgin olive oil

Salt and pepper to taste

2 tablespoons fresh dill, chopped (optional)

 

Directions

Preheat oven to 400 degrees F. Peel and cut parsnips and carrots into 3 inch batons, cutting woody parts out of center of parsnips if necessary. Toss with olive oil, salt and pepper, and place on a baking sheet. Roast for 30-35 minutes, stirring once or twice, until parsnips and carrots are light golden brown. Top with dill and serve.









Asian Cole Slaw

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Asian Cole Slaw. Follow Guess Who's Cooking on Twitter @guesswhoscookin

 

Serves: 6-8

Time: 15-20 minutes

 

Ingredients

1 head of cabbage, thinly sliced

4 stalks green onions, sliced

1/4 cup sliced almonds

2 tablespoons sesame seeds

1 can mandarin oranges, packed in water or juice, drained

For dressing:

1/4 cup + 2 tablespoons extra virgin olive oil

2 tablespoons sesame oil

1/2 cup rice vinegar or white vinegar

Salt and pepper to taste

 

Directions

Preheat a skillet over low heat. Add almonds and toast, stirring frequently, until they start to turn very light brown. Add the sesame seeds and continue to stir often, until toasted but not burnt. Mix together salad dressing ingredients by shaking in a jar, blending in a blender, or whisking in a bowl. This cole slaw tastes best if you toss the cabbage with the dressing 30 minutes prior to serving, then add all other ingredients just prior to serving.