Tasty Tuesday #7: Tempeh and Black Bean Taco Bowls

Good morning! I hope all of you are having a wonderful morning and a great week. 🙂 It’s hot here in the windy city, so I got my run in early this morning. I am so happy I did, even though I have the day off work, because holy cow it’s getting humid! I had another good run this morning of 3 miles at 7:35 pace.  🙂 I have a ways to go before getting to where I was before my injury, but I am starting to feel more like my old self. I still have to build up my mileage slowly and continue my PT exercises, but at least my run pace is starting to come down as I get back into shape!

Now, for the real reason I am here…Tasty Tuesday! This week’s Tasty Tuesday is a taco recipe because I am a little too excited about Taco Tuesday! I know, I know I already shared a taco recipe with all of you last week….BUT tacos are so tasty and this recipe is different! I love both recipes, but these tacos are a little more filling than the black bean and quinoa ones from last week. Plus, I absolutely love meals in a bowl and anything that is made with black beans, if you guys could not tell. 😛 These tempeh and black bean taco bowls are tasty, filling, full of protein, healthy, and last, but not least they are vegan. Bonus points for how quick they are to make! So do yourself a favor and make tacos tonight! I do have to confess that I made these last night…I could not wait for taco Tuesday! haha. I really want to make them again tonight because they are so delicious…. Without further ado here is the recipe! 🙂

Tempeh and Black Bean Taco Bowls

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Yield: 2-3 servings

Ingredients

1 packet taco seasoning (I used mild, but if you like things spicy I’d use medium or hot) 

1 cup rice of your choice (I used Jasmine rice)

1 package of tempeh (I used Lightlife original)

1 can of black beans drained and rinsed

1 cup of frozen peppers

canola oil (as needed)

Optional: red pepper flakes, salsa, pico de gallo, tortilla chips

1. Prepare the rice according to the directions on the package.

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2. Mix the packet of taco seasoning with water, according to the package directions. Set aside.

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3. Cut the tempeh into bite sized pieces.

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4. Let the tempeh marinate in the taco seasoning mixture for 5-10 minutes.

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5. Sauté the tempeh in canola oil and spoon some of the taco seasoning mixture into the frying pan for added flavor. Fry until the tempeh starts to brown ( ~ 10 minutes).

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6.  In the meantime, sauté the peppers in canola oil. Add the drained and rinsed black beans once the peppers are almost fully cooked (~10 minutes.). Optional: for more flavor add some of the taco seasoning mixture to the pepper and black beans too.

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7. Once everything is fully cooked, serve! Spoon the rice into bowls, add the tempeh, black bean/ pepper mixture, and any desired toppings (salsa,red pepper flakes, pico de gallo, etc). Mix it all together! If bowls aren’t your thing, serve in a warm tortilla! YUM!! 🙂

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I hope all of you have a great day and more importantly, a happy Taco Tuesday (am I the only one who thinks of the Lego movie?)!

Today’s question: Any fun plans this week or weekend? I’m going to Lollapalooza this weekend and I cannot wait! 🙂

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Rice, veggie, and bean bowls & Monday motivation

Hello friends, I’m back! I hope you all had a lovely labor day, week, and weekend. Sorry for the 1.5 week hiatus- school, studying, and more hours than I anticipated at my part time job have been keeping me busy, but regardless that’s no excuse. I’ll TRY to update this blog at least once a week from now on! 🙂

Today, I wanted to share my  go-to quick week night dinner (or lunch) recipes. As many vegetarians already know, convenience food is OFTEN tailored to meat eaters. And yes, I know this is not completely true as there are veggie burgers, chickenless nuggets, faux hot dogs, and microwave vegetarian meals. Yet, just like their meat counterparts, vegetarian convenience food CAN high in sodium, calories, fat, and somewhat low in nutrients. Also, vegetarian microwave or convenience meals tend to be pricier than meat based convenience meals. So what’s a hungry vegetarian student who is trying to balance a part time job, attend class, be a part of school activities, and study all the bones in the human body to do? Okay, okay that last part about the human bones is specific to my nutrition course work, but you all get the picture. 😛

During the week busy and hungry vegetarian students need nutrient dense, healthy, quick, and budget friendly options for dinner so they do not turn to veggie convenience food all the time. Considering black beans are one of my favorite foods I hope it comes as no surprise that I used black beans in this recipe I am sharing with all of you. You could definitely use other types of beans you just may need to use different spices than I used then.

Now as a forewarning, the following recipe I am sharing is not super glamorous and may even be bland in some of your options. I personally love turmeric and garlic powder together, but feel free to substitute any spices you’d like. As a side note, toping with salsa and/or using cilantro are also both wonderful additions to this recipe! Benefits of this recipe: It is quick to prepare, easy to make for yourself or a few people, a complete protein, high in fiber, and the vitamin C in the peppers should help you absorb the plant based iron in the black beans more efficiently.

Rice, veggie, and bean bowls

ingredients:

1/3-1/2 can of black beans (or any canned beans you like)

1/2 cup-3/4 cup frozen sweet peppers or frozen mixed veggies

1/2 cup jasmine rice (or any kind of rice)

turmeric & garlic powder (or any herbs or spices you want)

optional: whole wheat wraps

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1. Rinse the jasmine rice using a mesh sieve. Then, cook the rice according the package directions.

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2.  While the rice is cooking, microwave the desired amount of peppers or mixed veggies with a tablespoon of water and covered with plastic wrap or using a covered microwave safe dish.

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3. Also while the rice is cooking, rinse the 1/3 can- 1.2 can of black beans and then cook in the microwave for approximately 3 minutes or on the stovetop, also covered. Store the remaining black beans in an airtight container in the refrigerator.

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4. Once everything is thoroughly heated/cooked mix the rice, black beans, and veggies together in a bowl.

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5.  Add the turmeric and garlic or any spices you want. Sometimes I also eat this mixture in a whole wheat wrap topped with salsa for a bit of a heartier meal. Both the bowl and wrap are delicious and quick options so give them a try! 🙂

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P.S. Here’s some very late Monday motivation. Use it to motivate you for tomorrow morning’s run (or tonight for those of you who are evening/night runners). I went on a lovely run this morning and while it was extremely hard to get out of bed early after working Sunday night I was so glad I did! I’ve been trying to keep up with morning runs so I do not use work or studying as excuses to prevent me from running later in the day.

I  got up, ran, and finished all before 8 am and  had plenty of time to eat and shower before for my 45 minute commute to my 11 am class! I love how morning runs make me feel, what about you guys? Today’s motivation is one of those “reasons why I run posts” and this one seemed especially fitting.  🙂

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What is your go-to quick and easy vegetarian weekday meal (or meatless Monday meal for those non vegetarians out there)?

All moved in (finally) & tasty Tuesday #2-black bean burger edition

Good evening. I hope you all are having a great day! As of today, I’m happy to say I’m finally all moved into my apartment and I now have Wi-Fi here! It’s been a busy, but fun few days.

Move in/ last few days recap:

Saturday: Saturday was moving day. Once all our items were put into the apartment we cleaned the kitchen and bathroom and started unpacking and arranging the place. We did take a break to check out a local pizza place, as it is Chicago after all. 😛 I got a thin crust individual red pepper and basil pizza and my boyfriend got an individual of one of their specialty pizzas with bacon, chicken, jalapeños, and some other things. In all the craziness of moving I forgot to take pictures of the pizzas. We will definitely be back there, though, as it’s not far from our apartment, reasonably priced, and delicious!

Sunday: The first order of business on Sunday was grocery shopping. Luckily, there is a decent grocery store within a half mile of our apartment. The grocery bill was a little more expensive than we were expecting, though. I’m going to try to figure out good things to make that are relatively healthy, but not super expensive. Stay tuned as healthy grocery shopping on a budget in Chicago may be a potential topic here. :P. After grocery shopping, my boyfriend and I decided to try a local coffee shop for an afternoon pick-me-up and some Wi-Fi. We both had homework and studying to do for our summer classes. The coffee shop we went to had plenty of seating, was cute, and my iced almond milk latte was divine. My only complaint is that it was a pricey coffee shop so this will definitely be an occasional treat.

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After some homework I finished unpacking all my clothes and we rearranged the main room to utilize space better. We live in a studio apartment, but it is spacious as far as studios are concerned. Also, the kitchen here is actually bigger than the kitchen I had in college when I lived in a house with five people!

Monday: Monday was a pretty laid back day, especially because we were already unpacked. My boyfriend convinced me to try a short run with him despite my IT band injury. It has been almost a month since my half marathon and the discovery of my IT band injury so I was a little nervous. IT band injuries can heal in as soon as a week or two or take several months. In my two previous cases of IT band injuries I fell into the few months category. Maybe it took me longer in the past because in college, as a DI cross country/track runner, I still had to get aerobic training in and couldn’t just take some time off during my injuries.

Well, anyway, I tried a short run with my boyfriend and was fine! I was so shocked that my IT band didn’t lock up and that I was not in excruciating pain during the run! This time around I took nearly two weeks off of all forms of aerobic exercise so maybe that helped. I’m still completely shocked,  This short, slow run was basically all I could handle distance wise and I’m going to be cautiously

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optimistic as later on Monday night my IT band felt tighter. And now today (Tuesday) it is a little sore. Sad smile I’m going to be smart and gradually add in running every other day or every two days and keep up with my rehabilitation exercises and yoga. My fingers are crossed that I am on my way back to running healthy and can still run a second half marathon this fall! For dinner we made my favorite food- black bean burgers! My boyfriend also really likes them so that’s a bonus! I will share the recipe below. Smile

Today: I had my summer class today. but while I was gone the guy came to our apartment and installed the cable and Internet. Yay Wi-Fi! Finally! Then after I got back from class, my boyfriend and I ran to the store and explored the area near our apartment more. It looks like we are going on a bike ride later this evening and then cooking dinner. I can’t believe it’s already evening! I guess time goes by quickly when you have class for three or four hours.

Tasty Tuesday-black bean burgers

This recipe is inspired by the Simplest Bean Burgers (pg 660) in How to Cook Everything Vegetarian by Mark Bittman and the Create-Your-Own Veggie Burger Recipe in The Teen’s Vegetarian Cookbook by Judy Krizmanic. I personally don’t add onion, but I included it here because I am guessing most people like onions in their black bean burgers.

yield: 4 black bean burgers

ingredients:

1 can of black beans (preferably lower sodium ones)

1/2 cup old fashioned oats

1 small onion diced

3/4 teaspoon garlic powder with parsley or chopped garlic

1/2 teaspoon cumin

1/2 teaspoon black pepper

1/2-3/4 teaspoon salt

1/4 teaspoon chili powder

3/4 teaspoon oregano

1 Tablespoon soy sauce

water as needed to help form black bean burgers

vegetable oil for cooking

1. Drain and rinse the can of black beans. Mash the black beans in a bowl or using a food processor (TIP: putting the black beans in the microwave for a minute may make them easier to mash).

2. Add 1/2 cup oats, the spices, and soy sauce to the black bean mixture. Add some water and mix everything together (The amount of water needed will vary, but will probably be a few tablespoons. You just need them to be moist enough to roll into patties).

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3. Add enough vegetable oil to coat the skillet and turn the heat to medium.

4. Form the black bean mixture into patties

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5. Cook patties until nicely browned (about five minutes) and then flip and cook the other side until browned.

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I usually serve the black bean burgers with steamed vegetables or rice. Add any extra toppings that you desire such as tomatoes or lettuce. They also taste good topped with BBQ sauce.

Besides being delicious, another bonus of black bean burgers is that they aren’t very expensive to make, but still healthy. They will definitely be a regular in our dinner rotation!

What is your favorite thing to cook with black beans?