Chickpeas are a hearty and flavorful protein we like to use when we make meat free meals. On hot days we don’t like to turn on the oven, so we turn to recipes like this one. Enjoy!
- 3 – 4 large heirloom tomatoes, chopped (Brandywine, Green Giants, and Cherokee Purple are great choices)
- 1 – 2 medium cucumbers, quartered lengthwise and chopped (with or without seeds, your choice)
- 1/2 a medium red onion or 2 – 3 green onions, cut into a small dice
- 1 jalapeno (optional), minced
- 14 oz dried chickpeas (we like dried organic black chickpeas), cooked and cooled to room temperature (or 2 cans rinsed and drained)
- 1 clove garlic, minced or pressed
- 1 lemon, juiced
- 1/4 cup extra virgin olive oil (plus more for drizzling)
- Salt and pepper to taste
- Handful of fresh herbs, chopped (we like mint and parsley in this recipe)
Make the Salad
Take chopped tomatoes, cucumbers, onion and jalapeno (if using) and place into a large bowl, sprinkling with salt and tossing to coat. Add chickpeas, stirring gently to keep them intact. Salt and drizzle with olive oil.
Make the Dressing
Take a small mason jar with a lid (any container with a tight lid will work here) and place the minced garlic, lemon juice, olive oil, and salt and pepper. Shake vigorously. Take off the lid and taste a bit to see if it needs more of any of the ingredients. Adjust to taste.
Combine and Finish
Pour the dressing onto the salad. Top with chopped fresh herbs and toss gently. Taste and adjust with salt and pepper as you like.
*This recipe can be changed in so many ways. Add feta or queso fresco if you’d like some more protein (although the chickpeas do offer plenty). If you don’t have lemon, use lime or red wine vinegar. Cook up couscous or quinoa and add to the salad or make grain bowls. Make this your own and have fun!
This pasta recipe is a great way to use zucchini and summer squash. Delicious, meat-free, and simple to make, this will quickly become a go-to recipe.
¼ cup olive oil
8 garlic cloves, thinly sliced
2 pounds assorted summer squashes and zucchini, quartered lengthwise, sliced
a few shakes red pepper flakes, plus more for serving (can substitute black pepper)
12 – 16 ounces of your favorite pasta (we like Zaza’s from the NUCMC)
2 ounces Parmesan, grated (about ½ cup), plus more for serving
1 tablespoon fresh lemon juice
½ cup basil leaves
- 1 – 2 fresh, diced Roma tomatoes (optional)
Heat oil in a large skillet over medium. Cook garlic, stirring occasionally, until very lightly browned around the edges, about 4 minutes. Add squash; season with salt. Cook, stirring occasionally, until squash begins to break down and gets jammy (they may start to stick to the skillet a bit, which means you are there!), 12–15 minutes. Add a few shakes of red pepper flakes.
Meanwhile, cook pasta in a large pot of boiling salted water, stirring occasionally, until very al dente.
Drain pasta, reserving 1 cup of pasta cooking liquid. Add pasta and 1/2 cup pasta cooking liquid to the large skillet with the squash. Cook pasta and add more pasta cooking liquid as needed, until sauce coats pasta and pasta is al dente. Turn off the burner and toss in half of the Parmesan cheese, stir until combined. Stir in fresh lemon juice, most of the basil, and tomatoes (if using).
Divide pasta among bowls and top with more Parmesan, pepper, and remaining basil.
*Adapted from Bon Appetit
It’s cabbage season in Minnesota, and we’ve got just the recipe for you! Egg roll in a bowl uses many of the ingredients you would find in an egg roll (and many that you can buy at the New Ulm Community Market and Co-op), but is much more simple to make than a fried egg roll (it’s healthier too!). Use your favorite ground meat (chicken, turkey, pork, or beef are all great in here), cabbage, onions, carrots and/or bell peppers – adapt this recipe to use up whatever you have on hand.
1 pound ground pork
1/2 head chopped or shredded green cabbage
2 carrots, shredded or chopped into matchsticks
3 green onions, chopped
1 red bell pepper, thinly sliced
1 clove garlic, minced
2 teaspoons Chinese five spice powder
1 teaspoon ground ginger (or minced fresh ginger)
Splash of rice vinegar or Chinese cooking wine (white vinegar would be fine here)
2 tablespoons soy sauce (or more, to taste)
1 tablespoon honey
2 – 3 tablespoons hoisin sauce
1 teaspoon sesame oil
Salt and pepper to taste
Red pepper flakes (optional)
In a large skillet, brown ground pork over medium high heat, stirring to make sure it doesn’t burn. Sprinkle salt on the pork to flavor as you brown. As soon as pork is cooked through, remove from the skillet and set aside.
Add cabbage, carrots, half of the green onions, and bell pepper and cook until softened, approximately 5 – 8 minutes. When the veggies have started to brown up, add the Chinese five spice, ginger, and garlic. Stir constantly and cook until spices are fragrant, about one minute.
Add rice vinegar and stir to release anything that may have cooked onto the pan (this is good! Adds extra flavor).
Soon after adding the vinegar, throw the pork back in and stir to combine the flavors. Add the soy sauce, honey, and hoisin sauce (start with 2 tablespoons) and combine. Taste. If you feel you would like it to be sweeter, add a bit more hoisin. If you want it to be saltier, add more soy sauce. If you like heat, add a few shakes of red pepper flakes. Turn off the heat, taste once more to make sure that it is seasoned to your liking, and serve with brown jasmine rice and garnished with the remaining green onion.
*Notes: Chinese 5 spice powder is made of cinnamon, star anise, pepper (black or Szechuan), fennel seed, and clove so if you have these ingredients on hand, you can make your own. If you don’t have one of the ingredients, don’t worry – just try it with what you do have and it will still be fine. Hoisin sauce is a sweet and thick sauce. If you can’t find it but don’t want to omit the flavor completely, try using a bit more honey. There are also hoisin sauce recipes available online and it is easy to make. Many call for sugar, which we don’t like to use, so substitute honey if you are trying to keep your refined sugar levels low.
(adapted from Super Natural Every Day’s recipe for millet muffins)
2 1/4 cups whole wheat flour
1/3 cup raw millet
1 tsp baking soda
1/2 tsp salt
1 cup plain Greek yogurt
2 large eggs (lightly beaten with a fork)
1/2 cup barely melted unsalted butter
1/2 cup honey (or maple syrup or a combination)
zest of one lemon
2 tbsp lemon juice
1 heaping cup of blueberries
Preheat the oven to 400 and thoroughly grease some muffin tins (the original recipe said it makes 12 but with the blueberries this makes about 16)
1. Stir together the dry ingredients in one bowl: flour, millet, baking powder, salt
2. In a separate bowl whisk together the wet ingredients: yogurt, eggs, butter, honey, zest, and lemon juice.
3. Gently stir the wet ingredients into the dry ones and then fold in the blueberries. Do not over-mix or your muffins will have a tougher texture
4. Spoon the batter into the muffin tins filling the cups 3/4 full. Bake at 400 for 15-18 minutes until the muffin tops have slightly browned and are beginning to crack. Let cool in the pan for 5 minutes and then tip out and cool on wire racks.
Nothing says spring like wild caught salmon and asparagus on the grill!
Try this amazing recipe this weekend.
Grilled Salmon and Asparagus with Balsamic Butter
1/2 cup balsamic vinegar
1 tablespoon honey
1 tablespoon butter
Salt and pepper
1 pound asparagus, trimmed
3 tablespoons extra-virgin olive oil
4 6 ounces salmon fillets
Preparation Preheat a grill to medium-high. In a small saucepan, bring the vinegar and honey to a boil, whisking occasionally, and cook until reduced by half, about 3 minutes. Remove from the heat, whisk in the butter and season with salt and pepper; cover to keep warm.
Toss the asparagus with 1-1/2 tablespoons olive oil and season with salt and pepper. Grill, covered and turning once, until tender and grill marks appear, about 9 minutes. Meanwhile, rub the remaining 1-1/2 tablespoons olive oil on the salmon and season with salt and pepper. Place the salmon on the grill, cover and cook, turning once, for 6 minutes for medium-rare. Transfer the asparagus and salmon to a platter and drizzle with the balsamic butter.
Credit: Rachel Ray Every Day