Beans and Legumes https://www.poppyinnovations.ca Poppy Innovations Calgary Sun, 16 Jul 2017 13:33:40 +0000 en-US hourly 1 https://wordpress.org/?v=4.8 60229301 Sun-Dried Tomato and Basil Meatballs https://www.poppyinnovations.ca/sun-dried-tomato-basil-meatballs/ Wed, 28 Dec 2016 17:48:42 +0000 https://www.poppyinnovations.ca/?p=3567
Sun-Dried Tomato and Basil Meat-less Balls
Yields 15
This holiday inspired dish dressed up in red and green is great as an appetizer or meal that you can make ahead. Your guests won't even notice there is no meat in these meatballs. Chickpeas (garbanzo beans) are a rich source of dietary fiber, protein and many minerals and basil is an excellent source of vitamin K. You don't have to give up taste or nutrition.
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Prep Time
15 min
Cook Time
25 min
Total Time
40 min
Prep Time
15 min
Cook Time
25 min
Total Time
40 min
Tomato Dipping Sauce
  1. 2 cans diced tomatoes, drained
  2. 1/3 cup extra virgin olive oil
  3. 3 cloves garlic, finely minced
  4. 1 tsp. Italian seasoning
  5. Pinch of crushed, red pepper
  6. 1 medium onion, finely chopped
  7. Salt, to taste
  8. Pepper, to taste
  9. 1⁄4 cup freshly chopped parsley and basil
Meatballs
  1. 1 flax egg (1 tbsp. ground flax seed + 2.5 tbsp. water)
  2. 2 tbsp. extra virgin olive oil, divided, plus more for sautéing
  3. 3 cloves garlic, minced
  4. 1/3 cup bread crumbs
  5. 1/3 cup loosely packed fresh basil, chopped
  6. 1/3 cup loosely packed, chopped, sun dried tomatoes (dry, not in oil)
  7. 1/3 cup Parmesan cheese, plus more for topping
  8. Pinch of each of sea
  9. salt and red pepper flakes, plus more to taste
  10. 1, 15 ounce (425 g) can chickpeas*, drained, rinsed and dried
  11. 1 tbsp. dried oregano (or 2 tbsp. fresh oregano, chopped)
Coating
  1. 2 tbsp. Parmesan cheese
  2. 3 tbsp. bread crumbs
Instructions
  1. Preheat oven to 375 degrees and prepare flax egg in your food processor or blender.
  2. Heat a large metal or cast iron skillet over medium heat. Once hot, add 1 tbsp. extraR virgin olive oil and minced garlic. Sauté until slightly browned, stirring often – about 3 minutes. Remove from heat and cool slightly, then add to flax egg.
  3. Next, add bread crumbs, basil, sun dried tomatoes, parmesan cheese, salt + red pepper flakes, dried oregano, and 1 tbsp. extra virgin olive oil. Pulse/blend until small bits remain, scraping down sides as needed.
  4. Next, add rinsed/dried chickpeas and blend/pulse until a moldable “dough” is formed, scraping down sides as needed. You don’t want the chickpeas to turn into a paste, but you also don’t want any left whole.
  5. Taste and adjust seasonings as needed. Add a bit more basil, salt and/or bread crumbs, if needed.
  6. Scoop out rounded 1 tbsp. amounts of dough and gently form/roll into balls – about 15 total. Then, roll in additional Parmesan cheese bread crumb mixture to coat.
  7. Heat the same skillet you used earlier over medium heat. Once hot, add enough extra virgin olive oil to form a thin layer on the bottom of the skillet (~2 tbsp.). Then, add meatballs in two batches, so as to not crowd the pan. Add more oil as needed.
  8. Brown for about 5 minutes total, shaking the pan to roll them around to brown all sides. Turn down heat slightly if browning too quickly.
  9. Add sautéed meatballs to a bare baking sheet and transfer to the preheated oven and bake for 15 minutes.
  10. At this time, prep the tomato dipping sauce.
  11. Once meatballs are golden brown and fairly firm to the touch, remove from oven. Let cool briefly before serving. They will firm up the longer they cool.
  12. To serve, top with sauce and another sprinkle of Parmesan cheese and fresh herbs.
Notes
  1. Leftover meatballs will keep in the refrigerator for 3-4 days, though best when fresh. Reheat in a 350 degree Fahrenheit oven until warmed through.
  2. To freeze, sauté meatballs as instructed, then transfer to a baking sheet and freeze until completely firm. Then, transfer to a freezer safe bag or airtight container and store in the freezer for up to 1 month. Reheat in a 350 degree Fahrenheit oven until completely warmed through.
Adapted from The Minimalist Baker
Adapted from The Minimalist Baker
https://www.poppyinnovations.ca/
]]> 3567 Lemony Lentil Soup https://www.poppyinnovations.ca/3390-2/ Thu, 14 Jul 2016 23:19:33 +0000 https://www.poppyinnovations.ca/?p=3390
Lemony Lentil Soup
Serves 4
Why are we posting our soup recipe in summer? Well, we are a bit crazy at Poppy Innovations but also we tend to be more active in summer. Optimal fluid intake between activities is critical for active people as is carbohydrates to provide energy. This lentil soup is a good source of both.
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Ingredients
  1. 2 Tbsp Olive Oil
  2. 1 Large Onion, diced
  3. 2 Carrots, diced
  4. 2 Ribs Celery, diced
  5. 1 Can green lentils, drained and rinsed
  6. ½ tsp dried oregano
  7. 1 bay leaf
  8. ¼ tsp salt
  9. 3 cups vegetable broth
  10. 3 cups chopped Kale (or spinach)
  11. 2 Tbsp Lemon juice
  12. Dash of hot sauce (optional)
Instructions
  1. In pot heat oil over medium heat; cook onion, carrot, and celery until softened.
  2. Add oregano, bay leaf, and salt. Cook for one minute til fragrant, add vegetable broth and bring to boil.
  3. Reduce to simmer and cook until vegetables are tender, add chopped kale or spinach, and lemon juice and allow to simmer until greens are wilted (about 5 minutes).
  4. Serve with lemon wedges and dash of hot pepper sauce if desired.
https://www.poppyinnovations.ca/
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