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Tag: sweet-potato

  • Sweet Potato and Black Bean Quesadilla

    As a vegetarian, I often have to find fun and creative ways to achieve a balanced nutrition. This is normally important, but is more important in our household because of my husband’s active lifestyle through playing intensive Squash sessions and running more recently. Having joined him on his running sessions, I have realized how important a balanced nutrition is important to keep the metabolism active and to supplement the workout sessions.

    So, I always keep Sweet Potatoes and Black Beans in my pantry. One has complex carbohydrates and the other is packed with protein and fiber. I am always looking for different ways to use both these items. What better way than mashing them together and using it as a stuffing for a delicious Quesadilla?

    Sweet Potatoes cook very quickly and take up any flavor that you add to them, so that works great. Black beans from a can just need to be mixed in and mashed. So for a quick weeknight dinner, this is a great option. The spices can be modified to your liking, but for something like this, I like to keep it simple, yet lip-smacking with the Tex-Mex flavors.

    Now, the part that I struggle with is finding healthy Tortillas to make the Quesadilla. There are too many flour and corn ones out there with little to no health benefit. But, I was able to find a Sprouted Whole Wheat Tortilla with Spinach at a Sprouts Farmers Market. The light green colored tortilla is not only tasty and healthy but is also pleasing to the eye.

    Of course, like any Quesadilla, I served this one up with some Avocado sauce (similar to a chutney, and is not Guacamole). I was going for the same concept as eating a Kathi Roll dipped in Chutney, but here we will dip the Quesadilla dipped in the Avocado Sauce.

    In just 30 minutes, you can put together a weeknight dinner which can make for an especially balanced and nutritious meal post a long run. Any leftovers cans be individually wrapped in foil and re-heated to enjoy the following day.

    Prep time10 minutes
    Cook time20 minutes
    Serves2-3

    Ingredients

    Avocado Sauce

    • Avocado – 1 large
    • Garlic – 1 clove
    • Cilantro – A handful
    • Salt – As per taste
    • Lime Juice – From half a lime

    Vegetables

    • Onions – 1 medium, diced
    • Jalapeno – 2, thinly sliced
    • Sweet Potato – 1 large or 2 medium, finely chopped or grated

    Beans

    • Black Beans – 1 15oz can

    Dairy

    • Grated Pepperjack Cheese – 1-2 cups (use any other cheese of choice or omit if vegan)

    Breads

    • Tortilla of choice (8″ size) – 4

    Spices and Flavors

    • Cumin Powder – 1 tsp
    • Coriander Powder – 1 tsp
    • Red Chili Powder – 2 tsp (Adjust as per your taste preference)
    • Salt – As per taste
    • Garlic – 1.5 tsp (Ground) or 3 cloves, finely chopped

    Oils

    • 2 tbsp + some extra to brush on the Quesadilla while cooking

    Method

    1. Warm 2 tbsp oil in a pan on medium-high heat. To this, add the garlic and allow it to lightly brown. To this, add the onions and cook them until they are transluscent
    2. Next, add the sweet potatoes and cook them for 5 minutes until they are slightly tender. At this point, add salt and cook for an additional 5 minutes until they sweet potatoes are completely tender
    3. Add the black beans and mash them in (or mix them in for a chunky texture). Add the seasonings, mix and let it cook for an additional 5 minutes. Take it off the heat and allow it to cool down
    4. In the meanwhile, prepare the avocado sauce by adding all ingredients to a blender to make a creamy sauce. Chill in the refrigerator until it is ready to be served
    5. To prepare the Quesadilla:
      1. Warm a grill plan and brush some oil onto it
      2. Place a tortilla on a flat surface
      3. Start by placing a generous amount of the sweet potato-black bean mixture on one half of the circular tortilla
      4. On this, place some slices of jalapenos
      5. Then add some cheese and fold the other half of the tortilla on top
      6. Carefully place on an oiled grill pan and brush the top with some oil
      7. After 1 minute, the underside of the quesadilla should be golden and crispy with the cheese oozing on the sides. At this point, flip the quesadilla to cook the other side to golden crispiness
      8. Repeat with the other 3 tortillas
    6. Slice the quesadillas into 2 wedges and serve immediately with the cool avocado sauce

    Serving suggestions

    • The quesadilla can be served with a salsa of your choice
    • Replace 1 tsp of chili powder with 1 tsp of smoked paprika for a smoky flavor with the sweet potato-black bean mixture
    • For an extra kick of spice, add some chopped jalapenos to the avocado sauce

    You can also follow me on Instagram to be up-to-date with what is cooking in my kitchen. If you like this recipe, do share your comments below. Don’t forget to post your version on Instagram using #foodformyloveblog

  • Tex-Mex Breakfast Bowl

    If you have read a few of my posts, you will see me mention that I love brunch, especially on the weekends. I also enjoy food in a bowl format, something that incorporates different food components, textures and nutrition. With that in mind, this Tex-Mex Breakfast Bowl came together with some of my favorite and go-to ingredients.

    From a nutritional standpoint, this bowl hits the spot. There is Quinoa and Black Beans checking the box for protein. There are Sweet Potatoes checking the box for complex carbohydrates and there is Avocado checking the box for good fat. The Bell Peppers add a beautiful crunch, color and vitamins. So all in all, a colorful, hearty and healthy brunch bowl 🙂

    The ingredients seem like a lot in number, but what needs to be done with them so ridiculously simple. They can all cook simultaneously, so just a few minutes need to be spent preparing the ingredients and putting the bowl together.

    Prep time10 minutes
    Cook time20 minutes
    Serves2

    Ingredients

    Beans

    • Black Beans – 1 can (15oz) [Approx. 2 cups]

    Grains

    • Quinoa – 2 cups, uncooked

    Vegetables

    • Sweet Potatoes – 1.5 cups, cubes
    • Bell Peppers – 1 cup, chopped (I used multi-colored ones, feel free to use whatever is available)
    • Onions – 1 cup, diced + 1/4 cup finely chopped
    • Tomatoes – 1 cup, diced

    Spices, Flavors and Herbs

    • Cilantro – A handful
    • Garlic – 2 tbsps, finely chopped
    • Coriander Powder – 2 tsp
    • Cumin Powder – 2 tsp
    • Jalapeno – 1, sliced
    • Red Chilli Powder – 2 tsp (Alternatively, Red Chilli Flakes or Paprika can also be used)
    • Salt – As per taste

    Fruit

    • Avocado – 1, sliced
    • Lemon – 1, Cut into 4 quarters

    Oils

    • Cooking Oil – 4 tbsp

    Method

    1. Cook the quinoa using the package instructions.
    2. In the meanwhile, cook the sweet potatoes. For this, heat 2 tbsp of oil in a pan. To this, add 1 tbsp of chopped garlic. Once the garlic starts to brown, add the cubed sweet potatoes. Add salt, 1 tsp each of coriander and cumin powder and 1 tsp of red chilli powder. Cook for 5-7 minutes until the sweet potatoes are tender and can be easily halved (not mashed) with the edge of a wooden spoon. Set these aside
    3. In the same pan, add 2 more tbsp of oil. To this, add diced onions and the remaining 1 tbsp of chopped garlic. Cook the onions and garlic. Next, add the chopped peppers and black beans. To this add salt, 1 tsp each of coriander and cumin powder and 1 tsp of red chilli powder. Cook this mixture for approx. 5 minutes until all the flavors have amalgamated. The goal is to maintain the texture of the peppers and the beans, and not to have them mashed. Set this aside
    4. To prepare the mild salsa, in a bowl, add the finely chopped onions, cilantro and diced tomatoes. To this add salt and a squeeze of 1 quarter of a lemon
    5. Time to prepare the bowl with layers. At the base, place some cooked, fluffed quinoa. On top of this, add some black bean and pepper mixture. On this, add some sweet potatoes. Top this with some salsa, sliced avocado, sliced jalapenos and a squeeze of lemon juice. Enjoy the scrumptious bowl 🙂

    Serving Suggestion

    • For extra protein, add in some scrambled eggs

    You can also follow me on Instagram to be up-to-date with what is cooking my kitchen. If you like this recipe, do share your comments below. Don’t forget to post your version on Instagram using #foodformyloveblog.

  • Sweet Potato and Quinoa Sliders

    Mini-burger or slider? What should I call it? Do I dare call this mini-burger a slider? Why not, right?

    On that note, ever had a tasty AND healthy slider? If not, then try this one. Protein rich Quinoa with complex carbs from the Sweet Potato mixed with warm spices and grilled to perfection to be layered with fresh toppings between slider buns. Boom, you got yourself a tasty AND healthy slider.

    Sliders (or burgers) are not something that are common in our household. I am not sure why. So, this was an attempt to introduce a healthy version at home. I think slider patties are a great way to hide veggies, lentils and grains to feed those who don’t like them. As long as the texture and flavor are on point, I don’t think anyone would question what you did to make such delicious sliders (wink, wink!)

    For this slider, the ingredients for the patties are few in number and are readily available. and the whole recipe comes together very quickly. Even for the “not so skilled” with making slider patties at home, this is a great first time recipe.

    Now, shaping the patties can seem like a daunting task, but, guess what, this is not a competition. So, just chill out, get a shape to it and throw it on that grill. Only your eyes care about the shape, everyone else like your mouth and stomach are only concerned with the taste.

    I used a stove-top grill that I bought at IKEA for $10. And I swear, it is one of THE BEST kitchen buys I have ever made. Since I don’t do outdoor space for a grill, this grill does the job for times when I need it, like now. A splash of oil on both sides of the patty and butter for the buns. The sizzle when you throw them on the grill is going to make your mouth water.

    My favorite part about this slider is the toppings that I get to load it with, which are totally one’s choice. Here the layers are: bottom bun, patty, avocado mash, sliced onions, jalapenos and top bun. That first bite is an explosion of flavors that will make this whole process worthwhile. Try it! 🙂

    Prep time25 minutes
    Cook time15 minutes
    Serves3-4 (Approx. 10 sliders)

    Ingredients

    Vegetables

    • Sweet Potatoes – 2, medium, large cubes
    • Carrots – 1, small, shredded
    • Yellow Onion – 1, small, finely chopped
    • Red Onion – A few slices

    Fruit

    • Avocado – 1, mashed

    Grains

    • Quinoa – 1 cup, uncooked

    Spices, Flavors and Herbs

    • Garlic – 3 cloves, finely chopped
    • Ginger – 1 1-inch piece, finely chopped
    • Cilantro – A handful, finely chopped
    • Jalapeno – 1, thinly sliced
    • Red Chilli Powder – 1 1/2 tsp
    • Coriander Powder – 1 tsp
    • Cumin Powder – 1 tsp
    • Ground Black Pepper – 1/2 tsp
    • Salt – As per taste

    Oils

    • Cooking Oil – 3-4 tbsp

    Method

    1. Cook quinoa as per the package instructions
    2. In the meanwhile, place the large cubes of sweet potato in a microwave safe container. Add a few splashes of water. Cover with a paper towel. Microwave for 3-5 minutes until the sweet potatoes are soft and mashable
    3. In a bowl, add all ingredients. Using your hands, mix them well. If the mixture is very wet, add 1-2 tbsps of chickpea flour or breadcrumbs. Mix until the mixture is thick and malleable
    4. Take a drop of oil, rub it over the palm of your hands, take a small portion of the patty mixture and shape it. This way, the mixture will not stick to your hand. Repeat until all the patties are formed
    5. Heat the grill plan or a regular pan
    6. Drizzle some oil on the pan, place 2-3 patties and enjoy the sound of that sizzle. Cook until one side is nicely browned and flip until the other side is browned
    7. On the same pan, lightly toast the buns
    8. To assemble, place a patty on the bottom bun. Spread a generous amount of mashed avocado on the patty. On this place some sliced red onions and jalapenos and close with the top bun. Feel free to add a squeeze of lemon before closing with the top bun. Dig in!

    **For any leftover patties, store them in airtight container by placing a parchment paper between each pattie and in a freezer for 1-2 weeks.

    You can also follow me on Instagram to be up-to-date with what is cooking my kitchen. If you like this recipe, do share your comments below. Don’t forget to post your version on Instagram using #foodformyloveblog.

  • Spicy Sweet Potato and Quinoa Cakes

    Weekend brunches are my favorite. Whether it is an outdoor one or a home one. I try to spend at least one weekend day experimenting and trying new recipes. This time, I was inspired by Sadia from Pick Up Limes and I decided to make it my own.

    As the name suggests, this recipe’s star ingredients are sweet potatoes and quinoa. While the former provides a dose of complex carbohydrates, the latter acts as a good protein source. This recipe involves a little more effort than normal, but I guarantee you, it is well worth your time. The best part is that cakes are baked with minimal oil, making it uber healthy.

    The cakes can be eaten by themselves or with a variety of toppings. This recipes uses garlicky chilli tomatoes and sauteed spinach as toppings.

    Prep time30 minutes
    Cook time30 minutes
    Serves2-3 (Makes 8-10 medium sized cakes)

    Ingredients

    Vegetables

    • Sweet Potatoes – 1-2 medium, shredded
    • Carrot – 1 medium, shredded
    • Onion – 1 medium, finely chopped
    • Fresh Spinach – 2-3 cups
    • Cherry Tomatoes – 20-25 pieces

    Grains

    • Quinoa – 3/4 cup (uncooked)

    Spices & Herbs

    • Salt – As per taste
    • Ground Black Pepper – 1/4 tsps
    • Garlic – 1 tbsp, crushed
    • Paprika – 1 1/2 tsps
    • Red Chilli Flakes (Optional) – 1/2 tsp
    • Fresh Cilantro – 2 tbsps, finely chopped
    • Cumin Powder – 1 tsp

    Flours

    • Chickpea Flour – 3-4 tbsp (for binding)

    Oils

    • Olive Oil – As needed to brush on the baking tray and on the cakes prior to baking

    Method

    1. Add the quinoa to a pot with 1 1/2 cups of water and let it cook on medium heath until all the water has evaporated and the quinoa can be fluffed with a fork
    2. In the meanwhile, begin shredding the sweet potatoes and carrots. If they are pre-shredded, great!. Chop up the onions and halve the cherry tomatoes. (Make sure to wash all the vegetables prior to chopping/shredding)
    3. In a mixing bowl, add the shredded vegetables, onions, spices & herbs, and the cooked quinoa. Also add the chickpea flour. Mix thoroughly
    4. Pre-heat the oven to 400F (200C)
    5. In the meanwhile, lay out a baking tray with parchment paper or aluminium foil as a lining. Brush some olive oil on the lining
    6. Using a 1/4 cup measure, scoop the mixture onto the lined tray. Using 2 spoons, flatten the cake (don’t apply too much pressure and make it thin, maintain at least a 1/4″ thickness to the cake) and maintain its round shape. Drizzle some olive oil over the cakes
    7. Once oven is heated, place the prepared tray in the oven and bake for 15 minutes. Then flip the cakes, drizzle some more olive oil and bake for another 10 minutes
    8. Broil for additional 5 minutes. This will not only cook the cake faster due to the direct heat from the top of the oven, it will make the cakes crispier. Just watch the oven so that the cakes don’t burn
    9. While the cakes are baking, in a pan, add some olive oil and the cherry tomatoes. Cook them (on medium heat) until the skin starts to shrivel. At this point, add just 1 tsp of garlic and 1/2 tsp of red pepper flakes. Cook for an additional 5 minutes and set aside
    10. To the same pan, add some spinach and let it wilt in 2-3 minutes
    11. To assemble the cakes, place them on a plate (feel free to stack them like pancakes). Top with the spinach and chilli garlicky tomatoes

    Serving Suggestions

    • Drizzle some cucumber raita or Tzatziki sauce for a cooling component to compliment the spicy cakes OR with sriracha for an extra kick of spice
    • Any variation of sauteed green or veggies can work as a topping
    • Make an egg sandwich (with eggs the way you like them) using two cakes as substitutes for break

    You can also follow me on Instagram to be up-to-date with what is cooking my kitchen. If you like this recipe, do rate it and share your comments below. Don’t forget to post your version on Instagram using #foodformyloveblog.