Let's talk about the way we approach dinner. For a lot of folks, especially here in the U.S., it usually starts with choosing a type of animal protein as the centerpiece of the meal. But guess what? In many parts of the world—places where people often live longer and healthier lives—the foundation of their meals is often plant-based. That's right, beans and grains are the stars of the show. As the experts at America’s Test Kitchen put it, "Beans and grains have been feeding the world for centuries. They're nutritional powerhouses, providing essential nourishment across the globe. They're not just healthy and filling but also budget-friendly and easy to store."
That's why they've put together an incredible guide called The Complete Beans & Grains Cookbook. It's packed with simple yet mouthwatering recipes from all over the world that will help you incorporate more of these nutritional heavyweights into your daily meals. Why not give it a try today? Your taste buds—and your wallet—will thank you!
Chicken Meatballs with Quinoa: A Protein-Packed Delight
(Serves 4)
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Here’s a recipe that combines the rich flavors of chicken and quinoa for a dish that’s not only satisfying but also packed with protein. Let’s dive into the ingredients:
1 1⁄2 cups prewashed white quinoa
1 3⁄4 cups water
1 1⁄4 tsp. table salt
3⁄4 cup hummus
1 tsp. grated lemon zest plus
2 1⁄2 tbsp. juice
4 tsp. plus 1⁄4 cup olive oil
1 lb. ground chicken
1⁄4 tsp. pepper
1 lb. carrots with greens, carrots peeled and sliced on bias,
1⁄3 cup greens chopped
Let’s break down the steps to make this dish:
1. Start by cooking the quinoa in a pan over medium-high heat, stirring constantly for about 5 to 7 minutes. Once it starts to pop and toast, add the water and ½ tsp. of salt. Let it simmer, covered, for 18 to 22 minutes. Remove from heat and let it sit for 5 minutes. While it rests, whisk together ½ cup of hummus, lemon juice, and 4 tsp. of olive oil in a bowl. Set that aside for now.
2. In a mixing bowl, combine the ground chicken, 1 cup of cooked quinoa, lemon zest, ½ tsp. of salt, pepper, and the remaining hummus. Mix well and form the mixture into 20 evenly-sized meatballs.
3. Heat 3 tbsp. of olive oil in a skillet over medium-high heat. Add the meatballs and cook for about 10 minutes, turning occasionally until they're golden brown on all sides. Transfer them to a plate.
4. In the same skillet, add the sliced carrots, 3 tbsp. of water, and the remaining salt. Cover and cook for about 2 minutes. Uncover and continue cooking for another 4 minutes. Add the remaining cooked quinoa and cook for 2 minutes. Finish by adding the remaining olive oil.
5. To serve, place the quinoa and carrots on a plate, top with the chicken meatballs, and drizzle with the hummus sauce. Garnish with the chopped carrot greens for a fresh pop of color.
PER SERVING: 405 calories, 28 grams protein, 18 grams carbs, 3 grams fiber, 3 grams sugar, 24 grams fat.
Sweet Potato and Black Bean Tacos: A Fiesta in Every Bite
(Serves 4)
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These tacos are a vibrant and flavorful way to enjoy the goodness of black beans and sweet potatoes. Here's what you'll need:
3 tbsp. olive oil
3 garlic cloves, minced
1 1⁄2 tsp. ground cumin
1 1⁄2 tsp. ground coriander
1 tsp. minced fresh oregano or ¼ tsp. dried
1 tsp. table salt
1⁄2 tsp. pepper
12 oz. sweet potatoes, peeled and cut into 1⁄2″ pieces
1 onion, halved then sliced 1⁄2″ thick
1 (15 oz.) can black beans, rinsed
1⁄4 cup chopped fresh cilantro
12 (6″) corn or flour tortillas, warmed
Now, let's get cooking:
1. Preheat your oven to 450°F. In a large bowl, whisk together the olive oil, minced garlic, cumin, coriander, oregano, salt, and pepper. Add the sweet potato pieces and sliced onion, tossing everything to coat evenly.
2. Spread the coated vegetables in a single layer on two foil-lined baking sheets. Roast in the oven for about 30 minutes, stirring halfway through and rotating the sheets for even cooking. You'll know they're done when they're tender and golden brown.
3. Once roasted, return the vegetables to the now-empty bowl. Add the black beans and chopped cilantro, gently tossing everything together until combined.
4. Serve the delicious mixture in warmed tortillas for a taco experience that’s both satisfying and nutritious.
PER SERVING: 506 calories, 14 grams protein, 87 grams carbs, 18 grams fiber, 3 grams sugar, 14 grams fat.
