side dishes
mushroom, asparagus, and ancient grains MEDLEY
Amaranth, millet, and quinoa are ancient grains packed with protein, fiber, and B vitamins. Even though their seed kernels are different sizes, they cook in roughly the same amount of time. This medley, featuring asparagus and mushrooms in combination with these three grains, can be ready in under thirty minutes.
MAKES 6 SERVINGS
Per serving
198 calories
8 g protein
3 g fat (0.3 g sat)
36 g carbs
88 mg sodium
59 mg calcium
5 g fiber
½ cup amaranth
½ cup millet
½ cup quinoa
2¼ cups low-sodium vegetable broth or water
8 ounces crimini or button mushrooms , cut in half and thinly sliced
1 cup diced shallots or yellow onion
1 tablespoon olive oil
8 ounces fresh asparagus, cut into 1-inch pieces, or 1 package (9 ounces) frozen cut asparagus
1½ tablespoons minced garlic
1 teaspoon dried basil
1 teaspoon dried oregano or marjoram
1 tablespoon nutritional yeast flakes
1 tablespoon reduced-sodium tamari
Sea salt
Freshly ground black pepper
Put the amaranth, millet, and quinoa in a fine-mesh strainer and rinse under running water. Put the grains and broth in a medium saucepan and bring to a boil over high heat. Cover, decrease the heat to low, and simmer until the grains are tender and all the broth is absorbed, 18 to 20 minutes. Remove from the heat.
While the grains are cooking, put the mushrooms, shallots, and oil in a large cast-iron or nonstick skillet and cook over medium-high heat, stirring occasionally, for 5 minutes. Add the asparagus, garlic, basil, and oregano and cook, stirring occasionally, until the vegetables are tender, about 5 minutes.
Fluff the grains with a fork to separate. Add the grains, nutritional yeast, and tamari to the vegetable mixture and stir until evenly distributed. Season with salt and pepper to taste. Serve hot.
Note: Analysis doesn’t include sea salt or freshly ground black pepper.
MEXICAN-STYLE gold beet “rice”
Going grain-free? No problem! In minutes, with the help of a food processor, you can cleverly transform cubes of gold beets into vegetable “rice.” The golden bits add a touch of sweetness to this modernized version of Mexican rice, which is topped with diced avocado.
MAKES 4 SERVINGS
Per serving
192 calories
6 g protein
6 g fat (1 g sat)
31 g carbs
167 mg sodium
65 mg calcium
8 g fiber
1½ pounds gold beets , peeled and cut into 1-inch cubes
1 cup diced yellow onion
1 serrano or jalapeño chile , seeded and finely diced (optional)
1½ tablespoons olive oil
1 package (10 ounces) frozen mixed vegetables ( carrots , corn, and peas)
¾ cup diced tomatoes
1 tablespoon minced garlic
1 tablespoon chili powder
⅓ cup thinly sliced green onions
⅓ cup chopped fresh cilantro , lightly packed
Sea salt
Freshly ground black pepper
1 Hass avocado , diced
Put the beets in a food processor and pulse into rice-sized pieces. Transfer to a large cast-iron or nonstick skillet and add the onion, optional chile, and oil. Cook over medium-high heat, stirring occasionally, for 5 minutes.
Add the mixed vegetables, tomatoes, garlic, and chili powder and cook, stirring occasionally, until the vegetables are tender, about 5 minutes. Add the green onions and cilantro and stir until evenly distributed. Season with salt and pepper to taste. Garnish each serving with some of the avocado. Serve hot.
VARIATION
Replace the gold beets with 1½ pounds sweet potatoes, peeled and cut into 1-inch cubes.
Note: Analysis doesn’t include sea salt or freshly ground black pepper.
cauliflower fried “rice” WITH PINEAPPLE AND CASHEWS
With just a standard box grater, a head of cauliflower can be easily transformed into grain-free vegetable “rice.” In this recipe, cauliflower rice is cooked with a colorful combination of diced vegetables, fresh garlic and ginger, sweet pineapple, and crunchy cashews. The flavor rivals traditional fried rice.
MAKES 4 SERVINGS
Per serving
269 calories
8 g protein
16 g fat (3 g sat)
28 g carbs
400 mg sodium
86 mg calcium
7 g fiber
1 head (1½ pounds)
cauliflower
⅔ cup finely diced carrot
⅔ cup finely diced celery
⅔ cup finely diced red bell pepper
2 tablespoons toasted sesame oil
2 cups shredded green cabbage , lightly packed
1½ tablespoons minced garlic
1½ tablespoons peeled and grated fresh ginger
1 cup fresh or frozen pineapple chunks or tidbits
¼ cup thinly sliced green onions
2 tablespoons reduced-sodium tamari
¾ teaspoon crushed red pepper flakes (optional)
½ teaspoon freshly ground black pepper
⅔ cup roasted cashew pieces
Grate the cauliflower with a box grater. Transfer to a large bowl.
Put the carrot, celery, bell pepper, and oil in a large cast-iron or nonstick skillet and cook over medium-high heat, stirring occasionally, for 5 minutes. Add the cauliflower, cabbage, garlic, and ginger and cook, stirring occasionally, until the vegetables are tender, about 5 minutes.
Add the pineapple, green onions, tamari, optional red pepper flakes, and pepper and cook, stirring occasionally, for 2 minutes. Add the cashews and stir until evenly distributed. Serve hot.
FESTIVE wild rice
Not only is wild rice not related to rice, but it’s also not even a grain. It’s actually the grain-like seed of a marsh grass that was first harvested by Native Americans. Nutty-tasting wild rice combines deliciously with the toasted pecans, savory vegetables, sweet potato, and dried fruits in this dish.
MAKES 4 SERVINGS
Per serving
387 calories
7 g protein
15 g fat (1 g sat)
57 g carbs
667 mg sodium
50 mg calcium
5 g fiber
4 cups low-sodium vegetable broth or water
1¼ cups wild rice, rinsed
1 sweet potato , peeled and cut into ½-inch cubes
1½ tablespoons toasted sesame oil
1 cup thinly sliced celery
½ cup thinly sliced green onions
⅓ cup dried cherries , or ¼ cup dried cranberries
1½ tablespoons peeled and grated fresh ginger
2 teaspoons dried thyme
½ cup chopped fresh parsley , lightly packed
½ cup toasted pecan halves or chopped pieces
1 tablespoon reduced-sodium tamari
Sea salt
Freshly ground black pepper
Put the broth and wild rice in a medium saucepan and bring to a boil over high heat. Cover, decrease the heat to low, and simmer until the wild rice is tender and all the water is absorbed, 45 to 50 minutes. Remove from the heat.
While the wild rice is cooking, put the sweet potatoes and oil in a large cast-iron or nonstick skillet and cook over medium-high heat, stirring occasionally, for 5 minutes. Add the celery and cook, stirring occasionally, for 3 minutes. Add the green onions, dried cherries, ginger, and thyme and cook, stirring occasionally, until the vegetables are tender, 2 to 3 minutes. Remove from the heat.
Fluff the wild rice with a fork to separate. Add the wild rice, parsley, pecans, and tamari to the vegetable mixture and stir until evenly distributed. Season with salt and pepper to taste. Serve hot or at room temperature.
Note: Analysis doesn’t include sea salt or freshly ground black pepper.
Festive Wild Rice
mujadara
Mujadara is a Middle Eastern lentil and rice dish that’s flavored with aromatic spices and typically topped with savory caramelized onions. If you’re looking for an easy, inexpensive side dish, give this recipe a try. To serve it the traditional way, top each serving with a dollop of nondairy yogurt.
MAKES 6 SERVINGS
Per serving
273 calories
12 g protein
5 g fat (1 g sat)
47 g carbs
7 mg sodium
40 mg calcium
12 g fiber
½ large yellow onion , diced
1½ tablespoons sunflower oil or canola oil
4 cups water
1 cup dried brown lentils, sorted and rinsed
1 cup long-grain brown rice
1 teaspoon ground coriander
1 teaspoon ground cumin
½ teaspoon allspice
½ teaspoon ground cinnamon
1½ large yellow onions , thinly sliced
Sea salt
Freshly ground black pepper
Plain nondairy yogurt (preferably Greek-style; optional)
Put the diced onion and ½ tablespoon of the oil in a large saucepan and cook over medium-high heat, stirring occasionally, until the onion is soft and lightly browned, 6 to 8 minutes.
Add the water, lentils, rice, coriander, cumin, allspice, and cinnamon and stir to combine. Bring to a boil over high heat. Cover, decrease the heat to low, and simmer until the lentils and rice are tender and all the water is absorbed, 35 to 45 minutes. Remove from the heat.
While the lentils are cooking, make the caramelized onions. Put the sliced onions and the remaining tablespoon of oil in a large cast-iron or nonstick skillet. Cook over medium-high heat, stirring occasionally, for 5 minutes. Sprinkle with a pinch of salt. Decrease the heat to low and cook, stirring occasionally, until the onions are soft and golden brown, 30 to 35 minutes. For crispier onions, cook for 45 to 55 minutes.
Season the lentil mixture with salt and pepper to taste. Transfer to a large bowl or platter. Top with the caramelized onions. Garnish each serving with a dollop of yogurt if desired. Serve hot.
Note: Analysis doesn’t include sea salt or freshly ground black pepper.
MAYAN black beans
Beans, corn, and squash were staple crops of the ancient Mayans of Mexico. For this marinated side dish, they’re paired with cherry tomatoes and cilantro, tossed with a spicy marinade, and topped with avocado and pumpkin seeds.
MAKES 4 SERVINGS
Per serving
328 calories
13 g protein
20 g fat (3 g sat)
34 g carbs
465 mg sodium
46 mg calcium
11 g fiber
2 tablespoons avocado oil or other oil
Zest and juice of 1 lime
¾ teaspoon chili powder
¾ teaspoon dried oregano
1 can (15 ounces) black beans, drained and rinsed
1 cup fresh or frozen corn kernels, thawed
1 cup halved cherry tomatoes
1 cup diced zucchini
⅓ cup chopped fresh cilantro , lightly packed
1 serrano or jalapeño chile , seeded and finely diced (optional)
Sea salt
Freshly ground black pepper
1 Hass avocado , diced
⅓ cup raw or roasted pumpkin seeds
Put the oil, lime zest and juice, chili powder, and oregano in a large bowl and whisk to combine. Add the beans, corn, tomatoes, zucchini, cilantro, and optional chile and stir to combine. Season with salt and pepper to taste. Scatter the avocado and pumpkin seeds over the top. Serve immediately.
Note: Analysis doesn’t include sea salt or freshly ground black pepper.
white beans WITH ESCAROLE
Escarole is a variety of endive that has broad leaves with ragged edges and a slightly bitter flavor that works well in salads, soups, and side dishes. It’s a common ingredient in Italian cuisine and is often paired with white beans, which was the inspiration for this tasty combination.
MAKES 4 SERVINGS
Per serving
160 calories
9 g protein
4 g fat (0 g sat)
25 g carbs
332 mg sodium
106 mg calcium
12 g fiber
1 cup diced yellow onion
1 tablespoon olive oil
1 large head (1½ to 2 pounds)
escarole , cut into 1-inch strips
2 tablespoons minced garlic
1 teaspoon dried basil
1 teaspoon dried oregano
½ teaspoon crushed red pepper flakes
1 can (15 ounces) white beans (such as cannellini, great Northern, or white kidney) , drained and rinsed
1½ cups low-sodium vegetable broth or water
1 tablespoon nutritional yeast flakes
Sea salt
Freshly ground black pepper
Put the onion and oil in a large cast-iron or nonstick skillet and cook over medium-high heat, stirring occasionally, for 5 minutes. Add the escarole, garlic, basil, oregano, and red pepper flakes and cook, stirring occasionally, until the escarole has wilted, about 5 minutes.
Add the beans, broth, and nutritional yeast and stir to combine. Decrease the heat to low and simmer until the escarole is tender and all the water is absorbed, about 15 minutes. Season with salt and pepper to taste. Serve hot.
Note: Analysis doesn’t include sea salt or freshly ground black pepper.
green and yellow beans AMANDINE