Chickpea Casserole, Black Bean Brownies, and Zucchini and Potato Tian Recipes.

I am not great about remembering to post links to recipes and share, I apologize for all the requests that I am just now getting back to! Here are a few of the recipes that I posted pictures of on Instagram (follow me if you aren’t already! username:cinthiascottrd)  All of these are super quick and easy to make, because who doesn’t like quick and easy meals and desserts?

Potato and Zuchinni Tian

Original Recipe Credit: Summer Vegetable Tian

Adapted Recipe Below 

Ingredients: 

  • 1 Medium Yellow Onion
  • 4 Cloves Garlic (Minced)
  • 2 Large Zuchini (Thinly Sliced)
  • 5 Small Red Potatoes (Thinly Sliced)
  • 2 Tsp Dried Thyme
  • Salt and Pepper (To Taste)
  • 1 Cup Parmesan Cheese (Topping)
  • 1 Tbsp Chopped Parsley

Directions: 

  1. Preheat the oven to 400ºF. Dice the onion and mince the garlic. Sauté the onion and garlic with olive oil in a large skillet over medium heat until the onions are soft and transparent (about 5 minutes).
  2. While the onion and garlic are sautéing, slice the zucchini, and potato thinly (as pictured below). The thin sliced potatoes will cook faster than larger slices!
  3. Coat the inside of an 8×8″ casserole dish with a small amount of olive oil. Spread the sautéed onion and garlic in the bottom of the dish. Arrange the potatoes and zuchini, stacked vertically like dominos, in an alternating pattern. Season the top of the vegetables generously with salt, pepper, and dried thyme.
  4. Cover the dish with foil and bake in the preheated oven for 30 minutes. Remove the foil, top with the shredded cheese, and bake without the foil for an additional 15-20 minutes, or until the cheese is golden brown. Top with chopped fresh parsley for garnish, if desired.

img_5085

 

Chickpea Casserole 

Original Recipe Credit: Chickpea Casserole with Lemon, Herbs & Shallots

Adjusted Recipe Below

Ingredients:

  • Three (15-Ounce) Cans Chickpeas, Drained and Rinsed or 5 Cups Cooked Chickpeas
  • 2 Cups Cooked Brown Rice
  • 2 Cloves Garlic (Minced)
  • 2 Tbsp Lemon Juice
  • Salt and Pepper (To Taste)
  • 2 Large Eggs
  • 1 Cup Cottage Cheese (Low-Fat + Small Curd)
  • 3/4 Cup Plain Yogurt (Low-Fat, Regular Yogurt – Not Greek)
  • 1 Cup Grated Parmesan Cheese
  • 1/2 Cup Fresh Flat-Leaf Parsley
  • 2 Stalks Fresh Rosemary
  • 2/3 Cup Dried Bread Crumbs
  • Olive oil

Directions: 

  1. . Preheat the oven to 375°F and lightly grease a 9×13-inch or other 3-quart baking dish with olive oil.
  2.  In a large bowl, mix the chickpeas with the rice, garlic, and lemon juice. Season with salt and pepper.
  3. Mix the beaten eggs in a medium bowl with the cottage cheese, yogurt, and 1/2 cup of the Parmesan cheese. Finely mince the parsley and fresh rosemary leaves. Stir the cottage cheese mixture and herbs into the chickpea mixture.
  4. Spread the mixture in the prepared baking dish and top with the remaining 1/2 cup Parmesan and the bread crumbs. (At this point the casserole can be covered and refrigerated for up to 24 hours.) Drizzle with olive oil. Bake for 45 minutes, or until bubbling and golden. Let stand for 10 minutes before serving.

img_5104

I paired the Chickpea Casserole with the Potato and Zucchini Tian and portioned into pyrex containers for a weeks worth of lunches for me and dinners for Chris (he works night-shift, so he needs a midnight meal). This was so affordable, so quick, and it helps us stick to eating healthy and not allow for impulsive food decisions when hungry. Plus this helps us to adhere to our flexitarian diet which focuses on more meat-less meals. Emerging evidence is suggesting the benefits of following the flexitarian diet can contribute to weight loss, improved markers of metabolic health, blood pressure, and reduced risk of type 2 diabetes. I previously posted on the research behind the flexitarian diet, link here: Flexitarian Diet and The Research Behind It

 

Black Bean Brownies: 

The recipe below was so delicious and perfect that no adjustments were needed or made. I tripled the recipe though because I like to have healthy desserts on hand just in case we have a sweets craving. The recipe made about 8 brownies with the original ingredient portions.

Also, in case you are curious why us dietitians are choosing to substitute black beans over flour in this brownie recipes is due to all the many, many health benefits that they contain. Beans are high in potassium, magnesium, folate, iron, and zinc. They contain high sources of soluble fiber and resistant starches which has shown to improve insulin resistance and reduce risk of diabetes. Beans are considered low glycemic index foods which help reduce the risk of large blood sugar fluctuations. And lastly, they contain polyphenols and antioxidants which reduces oxidative stress in the body which in turn protects against a wide array of chronic diseases. Research shows that diets that include beans reduce low-density lipoproteins (LDL), favorably affect risk factors for metabolic syndrome, and reduce risk of ischemic heart disease and diabetes. 1  Link to my blog about cholesterol and LDL – What About Cholesterol

Recipe Credit: Black Bean Brownies

 

References: 

  1. Am J Clin Nutr July 2014 
    vol. 100 no. Supplement 1 437S-442S

2 thoughts on “Chickpea Casserole, Black Bean Brownies, and Zucchini and Potato Tian Recipes.

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