Last week started off with memories and connection to a tragic part of my past while ending with some sort of stomach bug with a few nights out in the middle to keep things busy beyond my normal. Long story short there was no way to get ahead of myself and so this week we have two recipes for the #WeeklyPulse post! I'm excited to venture in to Chickpea miso territory and a pulse that I'd never tried before, mung beans!
Keeping a bottle of miso in the fridge is good pantry practice for random sauces and recipe inclusion. Last year I found a variety of Chickpea Miso and as a soy-free option I love it. However, it's not been a go-to ingredient for while and wanting to try something a bit different found this glaze idea. Well it is amazing...you'll be licking the spoon. No joke. Although, you lose the probiotic benefits of the miso when it's baked/roasted you gain incredible flavour.
I also picked up some Mung Beans this week from the Community Foods bulk bins and figured I'd find something interesting to do with them. They are a very popular pulse in Chinese and Indian cooking with a variety of ways to prepare them from blended in to soups and curries to sprouted for stir frying and salad rolls. Somehow, I had never used these little green beans and was interested in how they would taste. So I found a recipe on the Whole Foods website that seemed simple enough but didn't list a lot of flavour components which of course I would need modify the recipe.
These two recipes took about an hour to make from starting to prep ingredients to filling my face while clean up was a nearly completed before I was done dinner because there is time to tidy up while the vegetables are roasting. Win! Lastly, I rounded out the plate with some sauerkraut I picked up from Community Foods because after not feeling well for a couple of days I knew it was time to up the probiotic intake... and sauerkraut is an awesome way to do that! Tangy,
Jasmine Brown Rice & Mung Bean Pilaf
1 tbsp coconut oil
1 loose cup shallot, chopped
2 tbsp garlic, chopped (3-4 cloves)
1/2 tsp cumin and fenugreek, whole then crushed in mortar with pestle
1 C jasmine brown rice, rinsed until water runs clear
1 C mung beans, rinsed and badly damaged/blackened beans removed
1/2 cube vegetable bouillon (I like this brand)
2 cups chicken broth (or use all vegetable bouillon)
1/2 heaping cup cherry tomatoes, quartered
1/4 cup sunflower seeds
1/4 cup almonds, soaked in water during cooking time then chopped
1 tbsp nutritional yeast per serving
Hot sauce - as much as you'd like!
While pilaf is simmering prepare you have time to make:
Chickpea Miso Glazed Carrots and Celery
3 cups carrots, unpeeled and cut rangiri style (~ 7 medium carrots)
2 cups celery, sliced diagonally (~4 large ribs)
2 tbsp Earth Balance butter
2 tbsp sweetener (cane sugar, honey, maple syrup)
2 tbsp Chickpea Miso (I'm sure you could use other types of miso too...)
2 tbsp Braggs liquid soy
2 tbsp orange zest (I use a zester like this for longer pieces then cut in portions)
1 tbsp ginger, finely chopped
1 tsp sesame oil
Once pilaf has fully absorbed broth stir in quartered tomatoes, sunflower seeds and chopped almonds. Serve with a topping of nutritional yeast (~1 tbsp per serving of ~3/4-1 C per person) and a bit of your favourite hot sauce (mine being harissa!)
Served pilaf and glazed vegetables with a 1/4 cup sauerkraut for tangy probiotic goodness to round out dinner plate.
So - do you have a bottle of soy, chickpea or any other pulse based miso in your fridge wishing to be made in to a glaze? Think you'll give mung beans a try?
This week's installment of the weekly pulse brings you a sweet treat that looks like traditional cookie dough but is completely safe to eat (as there are no raw eggs), is full of filling fiber (thanks to white beans and flax!), and it tastes great smeared on apples, crackers or simply eaten off a spoon!
I love these kinds of recipes that trick you in to eating healthy when you want to do is eat all the carbs and chocolate you can find. It happens...
Did you know that white beans (aka Navy Beans) are Canada's largest crop of bean and that they are primarily grown in Manitoba and Ontario?!? Check your labels and see if you're supporting Canadian producers!
For anyone concerned about the dietary effects of increasing consumption of beans in their diets the Pulse Canada website offers a few tips:
So without further ado here is the recipe:
White Bean Cookie Dough Dip
1 1/2 cups white beans (canned or cooked from dried)
¼ tsp salt
¼ tsp vanilla powder (or 1 tsp vanilla extract)
1/4 cup nut butter of choice (I used peanut butter because it’s what I had on hand)
1/4 cup milk of choice (I used almond milk)
1 tbsp honey or maple syrup (or more depending on sweetness level desired)
2 tbsp Ground flax seed
1/3 cup chocolate chips
Adorable and ready for snack attacks for the week!
So off to you - have you tried a bean/pulse cookie dough adaption? Think you'll give this a shot?! I hope you do and let me know what you think of it :)
**I adapted this recipe from Chocolate Covered Kate who has a great website and was at the epicenter of the healthy cookie dough craze of 2015. Thanks for the inspiration CCK :)