Need good food fast? Vegetarian and GF! Curry Bulgur Bowl for the win! | @cookinRD | www.sarahaasrdn.com

Busy Girl’s Curry Bulgur Bowl

Busy girls (and guys)! Attention please! I’m super excited to share some really fun stuff with you today. Just what am I sharing? I’m so happy you asked! In today’s post, you’ll find the following: A fast and fun recipe: my CURRY BULGUR BOWL and tips on nourishing yourself – I’m calling them Nourishing Reminders.

Intrigued? I thought so! Catch the recipe and my tips below.

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Red Curry Quinoa Soup

Why I made this recipe: Because “soup season” has officially begun in my household and because I really enjoy a bold-flavored, hearty soup like this Red Curry Quinoa Soup.

Why I love this recipe: Well, for the reasons I made this soup and for a few more too. First, quinoa is one of my favorite grains, not only is it nutritious, but it cooks super fast. That means this soup comes together fast too! Why else, you ask? Because it’s totally satisfying. There’s nothing I dislike more than a weak, bland, watery soup. This one is none of those things! 

How this recipe is healthy: Oh, that quinoa! Not only does it cook fast, but it is so nutritious! A perfect source of vegetarian protein and loaded with fiber and iron, it’s a delightful alternative to rice and other grains. And how about that red curry paste! Never heard of it? Well, let me introduce you to your new kitchen staple. This stuff is simply magical. Typically used in Thai cooking, it adds serious depth of flavor to any dish you make, plus a little heat. All of that flavor doesn’t even come at a caloric cost either! The ingredients, usually chili peppers, garlic, galangal (or Thai ginger), shallot, spices and kaffir lime are foods that are loaded with antioxidants and other nutrients, that also happen to be amazingly flavorful. A true culinary and nutritional gem.  

And here are the pretty pictures:

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Red Curry Quinoa Soup


  • Author: Sara Haas

Description

A hearty soup made with earthy, robust red curry paste, fresh vegetables and quinoa.


Scale

Ingredients

  • 1 tablespoon olive oil
  • 1/2 yellow onion, diced (about 3/4 cup chopped)
  • 1 green bell pepper, seeded and diced
  • 1 medium sweet potato, diced (about 1 1/2 cups chopped)
  • 2 cloves garlic, chopped
  • 1 tablespoon red curry paste
  • 2 teaspoons peeled, chopped fresh ginger
  • 1 cup quinoa
  • 4 cups vegetable or chicken broth (or water)
  • 2 tablespoons lime juice
  • Sea or Kosher salt, to taste
  • 1/4 cup chopped fresh cilantro

Instructions

  1. Heat the oil in a pot set over medium-high heat. Add the onion, pepper and sweet potato and cook, stirring frequently, about 10 minutes.
  2. Add the garlic, curry paste and ginger and cook, stirring, for 1 minute. Add the quinoa and cook 1 minute more. Stir in the broth and bring to a boil. Reduce heat to a simmer and cook for about 20 minutes or until potatoes are tender and quinoa is cooked.
  3. Remove from heat and add the lime juice. Season with salt to taste and garnish with fresh cilantro before serving.

Notes

  • Cut the potatoes into half-inch cubes, this helps them to cook more quickly. And don’t worry if they’re not exactly a half-inch, just about that size is perfect! 🙂
  • Portion is a generous 1 cup.

Nutrition

  • Serving Size: 6
  • Calories: 164
  • Sugar: 2
  • Sodium: 637
  • Fat: 4
  • Saturated Fat: 1
  • Unsaturated Fat: 3
  • Trans Fat: 0
  • Carbohydrates: 26
  • Protein: 6
  • Cholesterol: 0

Short and Sweet Series: Thai Chickpea Burgers

It’s time for a new recipe! And here it is, the Short and Sweet (this is what I am calling my new abbreviated, get-to-the-point recipe blog posts) version!

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Why I made this recipe: Because I love Thai food and I adore veggie burgers, so why not combine them?

Why I love this recipe: Because these little chickpea burgers are super flavorful, satisfying and with the lime-infused slaw, taste so clean and refreshing.

How this recipe is healthy: I’m sure I don’t have to tell you this, but Americans don’t eat enough fiber. Getting enough is a tall order considering the average adult needs between 25-35 grams of fiber each day! One easy way to get more fiber is to eat more beans. Beans can help fill your “fiber bucket” to the tune of about 8 grams per half cup, and these burgers make it easy. And there’s more! Besides fiber, beans are also a superb source of lean vegetarian protein and they offer other goodies like folic acid and iron. The beans are great, but so is the slaw, which is made with fresh veggies including cabbage and carrots then tossed in a light lime-infused vinaigrette. It’s a nutrition-packed, satisfying meal!

And here are the pretty pictures:

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Thai Chickpea Burgers


  • Author: Sara Haas
  • Yield: 10 1x

Description

A chickpea burger that’s bursting with fresh garlic, ginger and Thai Green Curry paste then topped with a refreshing lime-infused cabbage slaw.


Scale

Ingredients

For the slaw

  • 2 teaspoons Dijon mustard
  • 1/2 lime, zested and juiced
  • 2 tablespoons olive oil
  • 1 1/2 cups shredded cabbage (red or green or both!)
  • 1 cup shredded carrots
  • 1 green onion, white part only, thinly sliced
  • 1/4 cup cilantro leaves

For the burgers

  • 1 15-ounce can chickpeas, drained and rinsed
  • 1 15-ounce can white beans, drained and rinsed
  • 1 large egg
  • 1 tablespoon olive oil
  • 1/4 cup cilantro, chopped
  • 1 tablespoon + 1 teaspoon thai green curry paste (and up to 2 tablespoons)
  • 1 teaspoon grated fresh ginger
  • 2 cloves garlic, grated
  • 1/4 teaspoon sea salt
  • 3 tablespoons plain bread crumbs
  • 4 teaspoons olive oil, divided
  • 10 small whole wheat hamburger buns or dinner rolls, split in half and toasted

Instructions

For the slaw

  1. Combine the mustard, lime zest and lime juice together in the bottom of a medium mixing bowl. Gradually add the olive oil, whisking until incorporated. Add the cabbage, carrot, green onion and cilantro and toss to combine.
  2. Cover and refrigerate until ready to eat.

For the burgers

  1. Place beans in a large mixing bowl and partially mash with a fork or avocado (or potato) masher.
  2. In a separate bowl, whisk the egg together with the olive oil, cilantro, curry paste, ginger, garlic and salt. Add mixture, along with the bread crumbs, to beans and stir to combine.
  3. Using a 1/4 cup measure, loosely scoop out the bean mixture and shape into patties.
  4. Heat half of the olive oil in a non-stick pan set over medium heat. Add half of the patties and cook for about 5 minutes. Carefully flip them over and cook an additional 5 minutes. Remove the patties from the pan and cover with foil to keep them warm. Add the remaining oil and repeat the process with the remaining patties.
  5. Place the cooked patties on the toasted buns and top with a rounded 1/4 cup of the slaw. Serve immediately.

Notes

  • Attention vegans and others with egg and gluten allergies! You can make these without the egg and breadcrumbs. Simply omit them and follow the instructions as written. The burgers will be a little crumbly, but still super tasty. And enjoy the burger sans bun or opt for a GF bun for all you gluten sensitive folks.
  • Yields about 10 mini burgers.