Zucchini Noodles with Black Bean Balls

So first off I have to say I don’t own anything to make zucchini noodles. You can buy them at Aldi for $4 a package but considering you can get 3 zucchini for $1.50 or this week .89, I figured I would make my own. So I watched this video to figure out how. It was a pain but didn’t want to invest money until I figured out if my family like them. They didn’t love them but I also think it was hard to get the right texture and consistency so we need to practice more but the black bean balls were awesome! So yummy. I don’t feel like this made an awesome leftover but this is coming from the women who hates all leftovers! Let me know what you think of this recipe.

  • Author: Healthy Happy Mama
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes
  • Yield: 6 servings
  • Category: main meal
  • Cuisine: American

ingredients

  • 12 small or 6 large zucchinis

For the tomato sauce

  • 1 tablespoon organic refined coconut oil, or oil of choice
  • 1 large onion, chopped
  • 6 cloves garlic, minced
  • 2 portobello mushroom caps, chopped
  • 1 (28 ounce) can diced tomatoes
  • 1 (15 1/2 ounce) can tomato sauce
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 tablespoon dried oregano
  • 1 teaspoon marjoram
  • 1 cup fresh basil, chopped

For the bean balls

  • 2 (15 ounce) cans black beans, drained and rinsed
  • 2/3 cup rolled oats
  • 4 tablespoons tomato paste
  • 2 tablespoons nutritional yeast (parmesan cheese may be substituted)
  • 3 tablespoons Italian seasoning blend
  • 1/4 teaspoon salt

instructions

  1. Preheat the oven to 350 degrees.
  2. Make zucchini noodles by using a julienne slicer (or a spiralizer if you prefer). Set aside in a large bowl.
  3. To make your sauce, start by heating the oil in a large stock pot or Dutch oven.
  4. Cook the onion and garlic until soft, about 5 minutes.
  5. Add the chopped mushroom and allow to cook another 10 minutes.
  6. Stir in the tomatoes, tomato sauce, oregano, marjoram, salt, and pepper. Allow to simmer for 15 minutes. Stir in the fresh basil.
  7. While your mushrooms are cooking during the sauce-making, start making your bean balls. Put your beans into a large bowl and mash (I use a potato masher for this). It’s okay to have a few beans in tact.
  8. Add the rest of the ingredients and stir well. Use your hand to knead the mixture together, making sure the ingredients are well incorporated.
  9. Roll the bean mixture into 1 1/2 inch balls and place them on a baking sheet that is either lightly coated with oil or lined with parchment paper. You will get about 28-30 balls.
  10. Bake in the preheated oven for 16-18 minutes, turning once halfway through the cooking time.
  11. To serve, place a serving of zucchini noodles on a plate, top with 4-6 meatballs, and finally cover it all with the tomato sauce. If you aren’t vegan and can enjoy dairy, feel free to top it with some freshly grated parmesan cheese. Enjoy!

nutrition

  • Serving Size: 1 serving
  • Calories: 246
  • Sugar: 12.1g
  • Sodium: 321mg
  • Fat: 16.1g
  • Carbohydrates: 43.5g
  • Protein: 11.1g

Check out this recipe and more at Happy Healthy Mama

Enjoy!

Jessica

 

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Black Bean and Quinoa Veggie Burger

So you may have tried a store bought veggie burger and may not have liked them. Or you may have tried them and thought they were too expensive to keep buying. Well this recipe is awesome and you can freeze them! I usually make a double or triple batch when I make them and freeze some for another time. This is just one way I can cut down on meal prep. I like to serve them with steamed veggies such as broccoli or green beans and also sweet potato fries. Sometimes I also don’t make the yogurt sauce and just use plain dijon mustard.

For the sweet potato friends I just cut them thin and then toss with olive oil and southwest seasoning. I love Emeril’s Essence Seasoning! You can buy it or you can make it!

Black Bean and Quinoa Veggie Burgers

INGREDIENTS

{Patties}

    • 1/2 cup dry quinoa
    • 1 tsp olive oil
    • 1/2 red onion, chopped
    • 3 cloves garlic, minced
    • 1/2 tsp Kosher salt, divided
    • 1 (15 oz) can black beans, drained and rinsed
    • 2 Tbsp tomato paste
    • 1 large egg
    • 2/3 cup frozen corn
    • 1/2 cup cilantro, chopped
    • 1 chipotle in adobo, minced
    • 2 tsp ground cumin
    • 1/2 cup rolled oats
    • 1/4 cup oat flour

{Yogurt Sauce}

    • 1/2 cup plain fat-free Greek yogurt
    • 1 Tbsp honey
    • 1 Tbsp Dijon mustard

INSTRUCTIONS

    1. Place the quinoa in a small saucepan with 1 cup of water. Set the saucepan over medium-high heat and bring to a boil. Reduce heat to low, cover the pan, and cook 10-15 minutes until the water is absorbed and quinoa is cooked. Remove from heat. Note: this step can be done ahead of time.
    2. Heat the oil in a small pan over medium heat and add the onion and garlic. Add 1/4 teaspoon salt and sauté until onions are softened, 5-6 minutes. Place the mixture into a large bowl. Add black beans to the bowl and using a potato masher or fork, mash together until a pasty mixture forms.
    3. Stir in the tomato paste, egg, corn, cilantro, chipotles, cumin and remaining 1/4 teaspoon salt. Stir in the cooked quinoa, oats, and oat flour until well mixed. Form the mixture into 6 equal patties, compacting them well with your hands as you form them. Place the patties on a baking sheet, cover them with plastic wrap and refrigerate for at least a few hours or overnight.
    4. To make the yogurt sauce, stir the yogurt, honey and mustard together in a small bowl.
    5. When ready to eat, preheat the oven to 400 F or heat a griddle to medium-high heat. If baking, spray a baking sheet with nonstick cooking spray and place the patties on the sheet cook 10-12 minutes until the patties are golden brown and crispy. Carefully flip the over and cook another 10 minutes. If using a griddle, heat 4-6 minutes per side or until slightly golden. Serve patties with the yogurt sauce.
Yield: 6 burgers with 1 1/2 tablespoons yogurt sauce (nutrition information excludes bun)

Nutrition Information (per burger): 236 calories; 4.3 g. fat; 31 mg. cholesterol; 418 mg. sodium; 38.7 g. carbohydrate; 7.2 g. fiber; 11.3 g. protein

Crunchy Napa Cabbage Asian Slaw

This is a great salad with such a unique flavor! I always leave the dressing on the side. I find many recipes call for way too much dressing and then if I don’t eat it all it becomes saturated as it sits in the fridge and then I don’t want to eat it!

Also learn to modify recipes to your liking! I like to try them as is to start but sometimes I try different things. So for this recipe, you could try a mix of green and purple cabbage if you don’t like Napa Cabbage. You can chop things smaller if you don’t like big chunks! How do you modify your recipes to your liking?

INGREDIENTS

Salad

  • 1 small head napa cabbage
  • 2 cups chopped broccoli florets
  • 2 large carrots, grated
  • 2 large green onions, sliced
  • 3/4 cup chow mein noodles
  • 1 tablespoon black sesame seeds

Dressing

  • 1 large clove garlic, minced
  • 1/4 teaspoon ground ginger
  • 2 tablespoons olive oil
  • 2 tablespoons rice vinegar
  • 2 tablespoons soy sauce
  • 1 tablespoon honey
  • 1/4 cup plain greek yogurt

INSTRUCTIONS

  1. Toss together all salad ingredients in large bowl.
  2. Add all dressing ingredients to a mason jar, shake well, then drizzle over top of salad and toss to combine.

Find the recipe for this here!

ENJOY!

Jessica

Roasted Portobello Fajitas

This was our first time doing a plant based fajita like this and I really liked it!! We added some brown rice, sour cream and cheese as well as avocado. You could leave it more plain or mix it up. I then put the leftovers over spring mix with green goddess dressing the next day for lunch. Just the rice and some onion, pepper and mushroom mix. No cheese. It was wonderful as a leftover too. Such a great dish with so many options! Sauté in water to be truly plant based.

Hope you enjoy it!

Recipe:

https://happyhealthymama.com/roasted-portobella-fajitas.html

General Tso’s Tofu

I thought this dish had great flavor! Tofu to me doesn’t have a ton of taste and this sauce makes it great. Some may not agree but give this a try! We liked it. I always buy organic tofu and make sure I cook it. I know some people have concerns about soy but contact me if you’d like me to share some research on it.

Ingredients

1 (14-oz) pkg extra-firm tofu

½ cup packed brown sugar (or use raw sugar)

3 Tbsp hoisin sauce

3 Tbsp tomato paste

2 Tbsp soy sauce (or use tamari)

2 Tbsp rice wine vinegar

2 Tbsp refrigerated ginger paste

1 Tbsp Sriracha hot sauce

1 Tbsp sesame oil

3 Tbsp cornstarch

3 Tbsp vegetable oil

1 (12-oz) pkg broccoli florets

1 Tbsp toasted sesame seeds

Instructions

Place tofu on several layers of paper towels; cover with additional paper towels. Place a can or skillet over paper towels; let stand 30 minutes to remove excess moisture. Cut tofu into cubes.

Meanwhile, whisk together sugar, hoisin, tomato paste, soy sauce, vinegar, ginger, hot sauce, and sesame oil.

Toss tofu with cornstarch until coated. Cook in hot vegetable oil in a large nonstick skillet over medium-high heat 2 to 3 minutes per side or until golden. Add sugar mixture, and cook 2 to 3 minutes or until hot and bubbly.

Meanwhile, steam broccoli according to package directions; add to skillet, and toss. Sprinkle with sesame seeds.

General Tso’s Tofu and Jasmine Rice http://emeals.com/recipes/recipe-35767-229862