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Vegetarian Research

SMOKY AND CREAMY WHITE BEANS WITH GREENS

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These creamy white beans and greens from Amy Chaplin’s newest cookbook, Whole Food Cooking Every Day (affiliate link), are cozy, quick, incredibly satisfying, and flavourful. Regardless of individual dietary choices, I think we’re all seeking some version of this combination on weeknights. People write to me all the time about their efforts to eat more plant-based meals and some of the struggles that they face in doing so. Dishes like this, and so many others in Amy’s book, hold a promise of ease and encouragement.

This is my favourite cookbook of the year. The chapters/divisions are unusual–rather than the typical soup/salad/main course breakdowns, you get mini sections on beans, nut and seed milk beverages/butters, whole grain porridge, baked tempeh, muffins, etc. and a bunch of different ways to spin each. There’s an authoritative and complete chart devoted entirely to roasting vegetables. The unlocking of possibilities in the sauce and dressing sections alone makes this book worth every penny.

Amy has an intuition and mastery of plant-based ingredients that you can feel as you examine this book. I still love this kabocha squash and chestnut soup from her first one. There’s a sense of trust and authority in these recipes, which inspires a lot of confidence in the kitchen. Sometimes this is the extra push that we all need to cook more. It’s probably obvious that I cook at home a lot, but in a less obvious way, I am definitely prone to creative ruts and a sense of apathy. Books like this inspire me to get back to it and try something different. That inspiration alone is worth so much.

These creamy white beans with greens are exactly the kind of thing I crave when the temperatures dip. I actually just love the flavour of beans cooked from scratch with a bit of salt. The recipe is based on a core “bean sauce” recipe in the book. Onions, thyme, and garlic form the flavour base. The beans are lightly mashed into a saucy and thick consistency, and then finished with greens and a bright splash of apple cider vinegar. I loved these beans with a toasty piece of whole grain bread, but I could also see myself eating them with some fluffy grains and roasted vegetables, or even as the base of a pasta sauce. This would be an excellent plant-based protein option to meal prep for the week ahead.

Hope you love this simple and delicious recipe, and that you’ll check out Amy’s book. It’s a real game changer 🙂

SMOKY & CREAMY WHITE BEANS W/ GREENS

SERVES: 4
NOTES: This recipe is from Amy Chaplin’s Whole Food Cooking Every Day.
-I feel like I say this every week, but liquid smoke (affiliate link) is an amazing ingredient in the plant-based world! Adding a few drops of it was the only addition I made to Amy’s recipe.

2 tablespoons olive oil, plus extra
1 medium onion, diced
sea salt and ground black pepper, to taste
3 cloves of garlic, minced
2 teaspoons chopped fresh thyme
3 cups cooked navy beans, drained and rinsed
1 cup vegetable stock or filtered water
4 cups chopped mixed greens, such as Swiss chard, spinach, and kale
4-5 drops liquid smoke (optional)
2 teaspoons apple cider vinegar

Heat a large, deep skillet over medium-high heat. Add the oil to the skillet and swirl it around. Add the onion, salt, and pepper and cook for 5 minutes, or until onion is slightly golden. Cover the skillet, reduce the heat to low, and cook the onion for another 5 minutes, or until soft and beginning to brown. Stir in the garlic and cook, uncovered, until fragrant, about 3-4 minutes. Add the thyme and cook for 2 minutes.

Add the beans to the skillet, along with the vegetable stock/water. Raise the heat, bringing the mixture to a boil. Reduce the heat to low, cover the pan, and simmer for 5 minutes. Remove the lid and cook for another 5 minutes, or until the mixture is creamy and the beans are very soft. You can crush some of the beans with the back of your spoon or a potato masher if you’re looking for an even creamier texture. Add the liquid smoke, if using.

Add the greens to the skillet and continue to cook until they have wilted slightly.

Stir in the apple cider vinegar and more salt and pepper, to taste. Serve immediately with crusty bread. Fully cooled and covered leftovers will keep in the fridge for up to 4 days.

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Vegetarian Research

Teriyaki Stir Fry with Broccoli and Chickpeas

This Teriyaki Stir Fry with Broccoli and Chickpeas is so easy to make and you might be surprised at how much your child will love it!  It’s great for a vegan family dinner!

A big bowl of Teriyaki Stir Fry in a bowl over rice

 Does your child like broccoli?  I feel like broccoli is the quintessential vegetable that you think of when you think of something kids don’t like.  But, thankfully I have found quite the opposite!  I asked my three year old what kind of recipe I should make for the blog and he said, “Something with broccoli and chickpeas.” so I came up with this Teriyaki Stir Fry and he at so much!  He even asked for more broccoli 🙂

I make teriyaki stir frys a lot because they’re so easy to make and great for when you have a bunch of vegetables that need to be used up.  I always have the ingredients on hand for my go-to stir fry sauce and the kids love it.

Teriyaki Stir Fry Recipe Ingredients

  • Broccoli – You can use fresh or frozen.  I usually have fresh broccoli on hand but if you don’t, frozen is great too.
  • Chickpeas – I just used one can of pre-cooked chickpeas.  You could also use another bean you like, tofu or tempeh.  I like to use canned beans because they help make this recipe super quick to make.
  • Teriyaki Sauce – To make this recipe even easier you could always use a good quality store-bought teriyaki sauce but it’s also so easy to make at home!  My teriyaki sauce recipe just has a few ingredients, including: toasted sesame oil, tamari, maple syrup, water, ginger, garlic and cornstarch.

Showing how to make teriyaki stir fry with broccoli and chickpeas

How To Make Teriyaki Stir Fry

This recipe is so easy to make!  There are just a few simple steps:

  1. Start by sautéing the broccoli in a little bit of oil with some salt.  You then add in a little bit of water to help the broccoli steam.
  2. To make the teriyaki sauce al you do is add all the sauce ingredients to a jar and mix until completely combined.
  3. Then, add the sauce mixture and the chickpeas to the broccoli and cook until sauce thickens and will coat the back of a spoon.
  4. Serve broccoli and chickpea mixture over rice, or your favorite grain and enjoy!

Close up view of teriyaki stir fry over rice

Why Kids Will Love This Teriyaki Stir Fry

I obviously can’t say 100% that your children will like this meal, but if you’re trying to get them to eat more veggies, this stir fry is a good way to do that! 

  • The broccoli is cooked until it’s soft so it’s easy for little teeth to eat, unlike        raw broccoli.
  • The teriyaki sauce is sweet and flavorful, which I’m pretty sure is my son’s favorite thing about it 🙂
  • I serve it over rice, which is usually a favorite of all kids!  You could also serve it over cauliflower rice, my son can’t even tell the difference.
  • My son loves chickpeas so he gets excited about eating anything with chickpeas in it!

This Teriyaki Stir Fry with Broccoli and Chickpeas is so versatile.  You can add in any veggies you have that your children enjoy.  If you child doesn’t like chickpeas, you could easily substitute tofu or chicken.  I also love to use this recipe as a meal prep lunch for my husband and I.  I hope you and your family enjoys this!

Close up view of vegetable stir fry

Looking For More Easy Kid Friendly Recipes?

The Best Vegan Orange Chicken

Tofu Broccoli Pasta

Crispy Tofu Nuggets

Easy Sesame Noodles

Garlic Cheese Bread

 

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Teriyaki Stir Fry with Broccoli and Chickpeas



  • Author:
    She Likes Food

  • Prep Time:
    20 mins

  • Cook Time:
    20 mins

  • Total Time:
    40 minutes

  • Yield:
    4-6

  • Diet:
    Vegan

Description

This Teriyaki Stir Fry with Broccoli and Chickpeas is so easy to make and always a hit with my kids!


Ingredients

2 teaspoons olive oil
6 cups broccoli florets
1/4 teaspoon salt
1/3 cup water
1 (15 oz) can chickpeas, drained and rinsed
White rice or cauliflower rice for serving with, optional
Teriyaki Sauce:
1/3 cup water
1/3 cup tamari, I like to use low sodium
1/4 cup pure maple syrup
1/4 cup toasted sesame oil
1 clove garlic, finely grated
1 1/2 teaspoons finely grated ginger
1 1/2 teaspoons arrowroot starch
1 teaspoon toasted sesame seeds


Instructions

  • Heat a large skillet over medium heat and add olive oil, broccoli and salt. Cook for a minute and then pour in water, cover and let steam until water has cooked off and broccoli is tender, about 7 minutes.
  • Make the teriyaki sauce while the broccoli is cooking. Add all sauce ingredients to a jar and mix until combined.
  • Add the chickpeas in with the broccoli and pour the sauce over. Cook until sauce has thickened, 5-7 minutes. Serve stir fry over rice and enjoy.

  • Category: Dinner, Vegan
  • Method: Stovetop
  • Cuisine: Asian

Keywords: Teriyaki Stir Fry

The post Teriyaki Stir Fry with Broccoli and Chickpeas appeared first on She Likes Food.

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