Cheap Protein: Eat Beans! Meals For The Whole Week

I gave you guys 12 quick, recipe-lute breakfasts this week that are not only high in protein (15 grams or more), but also relatively inexpensive to make. Now I'm tackling the other meals, at least a little at a time. I'd like to focus on different ingredients, like beans, that are not only cheap, but also lend themselves to a variety of recipes from soups to burgers, and more.

A singe cup of beans, as I covered in my more comprehensive Food for Runners post, provides nearly 15 grams of fiber and 15 grams of protein. This outstanding protein-fiber combination that isn't found easily anywhere else in the vegetarian/vegan diet.

Here's how to eat beans (dinner + dessert!) all week without getting bored:

// MONDAY

Try simmering up a delicious, basic Pumpkin Chili recipe. Or if pumpkin isn't your scene, you can easily substitute in more vegetable brother or some other nutritious puree to your liking. This recipe makes a good amount, so you can easily repurpose leftovers for lunch.

Serve with some Olive Oil Skillet Cornbread for a perfect pairing.

// TUESDAY 

Get some spice with a hearty Smoked Chipotle Bean Burger. Unlike yesterday's Lentil + Quinoa Burgers, these guys are baked, not fried. And they include a nice dose of healthy quinoa, along with lots of flavorings to keep even the most discerning palate excited.

If you don't need all 12 burgers for a single dinner, consider freezing them (here's how-to!) for future use -- or eating again later in the week.

// WEDNESDAY

I don't remember much about normal meatloaf, but this tasty Bean "Meat"Loaf is surely the definition of vegan comfort food. The addition of walnuts to the mix adds even more protein. And the seasonings are really just suggestions -- you can use whatever you like or have on hand.

You could even use leftovers to make faux meatloaf sandwiches!

// THURSDAY

Another soup on the menu, but this one has a trick up its sleeve. This Black Bean Bisque is delightful on its own. But that's just part I. For part II: You can incorporate the leftovers (we had around 2-1/2 cups) into a warm Quinoa Salad for lunch the next day.

The addition of kale makes the second time around even more packed with superfood goodness.

// FRIDAY

This one always sounds a little strange, but I assure you -- it's a winner. Friday is time for celebration of a week gone by and time together as a family. We like this Black Bean + Tequila Crust Pizza that's teeming with vegetables and -- my favorite -- avocados.

The beans are hidden in the crust, but you can always add more on top as well.

// SATURDAY

Sometimes by Saturday I realize I haven't eaten enough greens for the week. That's where these Black Bean + Spinach Burgers come in. They pack 2 heaping handfuls of spinach into them -- along with rolled oats for bulk.

Plus, they're green. Who doesn't love the novelty in that?

// SUNDAY

This is my cooking day, and I always make something in our slow cooker. Today, mix up something to your own tastes using these 10 Tips for Slow Cooker Soup Perfection. Beans are usually the main event in my soups and stews, and for good reason.

If you need something on the side, try Stephen's Garbanzo Garlic Knots -- they're something else.

// BONUS: DESSERTS

And if you have extra time on the weekend, consider baking up Red Velvet Black Bean Brownies or trying out this Black Bean + Avocado Pudding recipe. Oh, and this Chocolate Chip Banana Bread recipe get protein from garbanzos.

Yeah. Beans work well in desserts, too ;)

// DON'T FORGET

Today is the LAST DAY to enter to win a Nokia Lumina tablet + Belkin Cook Stand/Stylus for your kitchen. Don't miss this #giveaway. It's our biggest yet!

Looking for more shortcuts to healthful, satisfying meals?

Check out our tips for Automatic Healthy Eating!

• Stock up on frozen veggies 
• Buy greens and actually USE them 
• Create simple, go-to meals
• Learn to love alternatives
• Prep, Make, and Store
• Add In: Convenience to your advantage
• Eliminate Food Waste
• 20 Ideas for Make-Ahead Meals
• 15 Recipe-Lite Vegetarian Meals to the Rescue

And don't miss our 90 healthiest recipes of 2013! Lots of delicious, wholesome foods for breakfast, lunch, dinner, and beyond. Includes both vegan and vegetarian recipes to please the entire family -- even toddlers!





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Crock Pot Veggie Stew

Remember all that progress I wanted to make in the kitchen last weekend? Well . . . we didn't cross a single thing off our to-do list.

But we did add something: A cabinet over the stove.


We use it to store the millions of mixing bowls that I just can't get rid of. Don't get me wrong, I've purged a lot of unnecessary things -- but my mixing bowls all have different purposes!

I feel really thankful to finally be able to do something in our kitchen. But I can't help saying "is it OVER yet?" pretty much any chance I get. One reason I'm so irked is that cooking is impossible. I've read a lot of great things about how you should do kitchen remodels -- and almost all involve setting up a makeshift kitchen elsewhere in the home.

We have no space for that, so I've decided our "mini-kitchen" is the crock pot.


(BOOZY) CROCK POT VEGGIE STEW

I don't need to explain how to make stew in the crock pot. But I'll tell you what we put in our most recent go at it, and maybe you can share some of your own favorite combos with me!

• 2 cooking onions, chopped
• 3 large cloves garlic, minced
• 2 cups chopped delicata squash (skinned and seeded)
• 2 cups canned kidney beans, rinsed
• 2 cups frozen corn
• 2 cups frozen green beans (chopped into smaller bits)
• 1 zucchini (chopped)
• 28 ounces tomato puree
• 12 ounces winter beer (or veggie broth!)
• 1 teaspoon salt
• Pepper to taste
• Smoked paprika, oregano, and thyme -- all to taste

I cooked the onions and garlic in a tablespoon or two of olive oil over medium heat on the stove. Then I put everything into the pot -- stirred -- and cooked on high for 3 hours. I seasoned more till I got it just right (read: I dumped in half a jar of smoked paprika -- hahaha).

Serve with crusty bread + cheese + another brew for good measure. Delicious. And lots of leftovers for lunch.


As I mentioned in the ingredient list, you can certainly substitute veggie broth for beer. I use beer when I'm being lazy/don't have broth/and want to add a variety of flavors. In this case, we used a Sam Adam's Winter Lager -- lots of orange peel, ginger, and cinnamon flavors.

I'll be cranking up the heat in the pot again tonight. What is your favorite crock pot meal? I need ideas beyond our usual Pumpkin Chili!

Pssst: Check out Writing Chapter Three for part II of our quest for a simple holiday. Ada's Christmas list.

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Vegan Stuffed Eggplant

VEGAN STUFFED EGGPLANT

What you'll need . . .

• 2 medium eggplants 
• 3 cloves garlic, minced 
• 1 small cooking onion, chopped 
• 4 cups chopped red Swiss chard 
• 1 can kidney beans, drained and rinsed 
• 2 portabella mushrooms, washed and chopped 
• 1 teaspoon tumeric 
• Salt and pepper to taste 
• 1 cup tomato puree 
• Several tablespoons olive oil

Method . . . 

1. Preheat oven to 375 degrees F. Line a baking sheet with foil, spritz with some olive oil, and set aside.
2. Cut off the stem of each eggplant, then cut in half. Scoop out a good amount of the meat. Then rub the inside with olive oil and sprinkle with salt and pepper. Set aside. 
3. In a large pan over medium-high heat, toss in 2 tablespoons of olive oil. Then add the garlic and onions and cook until glassy. Add in the tumeric and cook for a couple minutes. 
4. Toss in the mushrooms and swiss chard (I didn't include stems, but that's just my personal preference) and cook until wilted. Then turn off heat and toss in the kidney beans. 
5. Stuff each eggplant with a portion of the mixture until all of it is used up. Then place in the oven for 15 minutes. 
6. Take out of the oven and spoon tomato puree atop each -- as much as you'd like. I also sprinkled ours with some nutritional yeast and more salt and pepper. A bit of olive oil, too. 
7. Return to oven and cook for another 15 minutes or until the eggplant is softened, but not mushy.

Here's a close-up of the stuffing. It's delicious!


Of course, you can stuff the eggplants with anything you want! I'm really into stuffing veggies lately -- if you missed 'em, I posted a recipe for Quinoa Stuffed Portabellas. It's just another great way to make a cheap meal as nutritious as possible.

What's your favorite stuffed recipe? I'd love some suggestions!


Today on Writing Chapter Three is more information about my decision to be a Stay-At-Home Mom. Mostly budget stuff, but there's a lot more to write on the topic. If you've ever considered being a SAHM but don't think it's possible, I hope this post helps!

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Healthy Lunch . . . In Bulk

Stephen's back at work today. To start his week off right, I spent some time in the kitchen creating a delicious lunch for the both of us. Not only is this recipe healthy, but it also makes enough good stuff for two adults to have lunch for three days (or two, depending on your appetite, cough, STEPHEN, cough...).

I also made some low-fat, low-sugar pumpkin oatmeal chocolate chip cookies that tasted great but TURNED GREEN (GREEN!!!) overnight in the refrigerator. But more on that fiasco another day.

SESAME COUSCOUS SALAD

What you'll need . . .

• 10 ounces (1-1/4 cup) Israeli couscous
• 1 tablespoon olive oil
• 1 small sweet potato, peeled and chopped
• 1 small yellow squash, chopped
• 1 can kidney beans, drained and rinsed
• Spritz olive oil and capful of lemon juice to cook
• Salt and pepper to taste
• 2 tangerines, juiced
• 1 tablespoon sesame oil
• 1/4 cup sesame seeds
• 1 tablespoon low sodium soy sauce

Method . . .

1. In a medium saucepan, combine the couscous with 2-1/2 cups water and a tablespoon of olive oil. Bring to a boil and then lower heat slightly and mix every now and again until all the moisture is absorbed.
2. While that's cooking, heat a spritz or two of oil into a frying pan (my mind is blanking, but the kind with tall sides -- or even a wok). Toss in the sweet potatoes, lemon juice, some salt and pepper and cook until almost softened.
3. Toss the squash into the pan and cook for a few minutes. Season with some salt.
4. Turn off the heat and toss in the couscous and kidney beans. Add the sesame oil, tangerine juice, sesame seeds, and soy sauce.
5. Divide into containers for a quick grab-and-go lunch.

Thanks for all of your easy healthy food ideas from yesterday's post. It's already difficult to stop eating so much sugar, but I know it'll be worth the struggle.

And if you'd like to see what Ada was up to in her sixth week of life, check out (never home)maker, baby!

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Chili Soup: Slow Cooker Recipe

While we're on the topic of smart foods for endurance athletes and marathon runners . . . a recipe! Yup -- we think this soup recipe is the perfect pair to this information. It may be over 90 degrees outside today, but the forecast calls for a drastic cool-down this weekend. Fall-like weather is returning slowly, but surely. What does this mean exactly?

It's time! Time to break out the SLOW COOKER!

We affectionately call this slurpable stuff the "poor (never home)maker's" stew because it's full of all the leftover foods from the week. Stuff we didn't want to waste. What's in your pot may differ from what's in ours. Use the ingredients list as a mere guide -- and use up your ripe produce (and lonely cans of beans) before it wilts away!


You may think this stew looks suspiciously familiar -- maybe a little TOO much like our Rainbow Stew. And you're right! But we've made a few modifications for health (for example: lower the salt content and level of difficulty!).

THE POOR (NEVER HOME)MAKER'S STEW

What you'll need . . .

• 2 cans (or one large can) of red kidney beans, drained and rinsed
• 1 can of low-sodium corn kernels, drained and rinsed
• 1 can of fire-roasted, diced tomatoes, juice and all
• 1 green bell pepper, chopped
• 2 medium zucchinis, chopped
• 1/2 to 1 cup chopped Opo squash (again, use what YOU have -- maybe eggplant?)
• 4 cups of water
• 2 tablespoons low sodium soy sauce
• 1 tablespoon garlic powder
• 1 teaspoon black pepper

Method . . .

1. Chop, mince, and otherwise prepare all your ingredients.
2. Put EVERYTHING -- all vegetables (and fruits if you want to get all technical on me) and beans -- in the slow cooker pot and mix them to distribute.
3. Pour in the water and soy sauce. Sprinkle in the spices.
4. Turn the slow cooker to high and cook for about 3 to 3-1/2 hours. Mix every hour or so.
5. Serve with bread or pumpkin macaroni and cheese. It freezes well, too!

If you have yet to invest in a slow cooker -- I would highly recommend revisiting the idea. Though we've gone through our list of useless kitchen gadgets, a slow cooker is CERTAINLY not among them. It's one of our favorite kitchen contraptions. One we use time and time again. If you do have your own, what's your favorite slow cooker meal?

We have several -- mostly soups/stews:

• Rainbow Stew
• Black-Eyed Pea Stew
• Rutabaga-Carrot Soup
• Slow Cooker Curry
• Crock Pot Meals: FAQs

In other news, Stephen cut my hair last night. Yes. Stephen. I find it hilarious -- the horror that comes over someone's face when I tell them I let my husband go scissor-happy on me. But he did a fantastic job. I've been wanting a chop for a while. The way I look at it, perhaps it's SLIGHTLY uneven (though, so far, I've found no issues), but that's another $45+ in our pockets for our anniversary celebration this weekend!

Or to go towards savings (whatever that is . . . ).


ALSO: Don't forget to enter our Operation Beautiful Giveaway. That's right! We're giving away a copy of Caitlin Boyle's new book -- enter by Friday, September 3rd at 9PM EST for your chance to win!

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Veggie Noodle Soup: Dinner in a Flash

I absolutely hate, hate, hate taking food photos with my flash on. But now that it's always dark when I'm at home on weekdays (and my photography skills are limited -- anyone have any tips?) . . . I'm just going to have to take at least a few awful food photos to share what I've been cooking and baking.

Thus, the DINNER IN A FLASH thing. Hah. Hah. Clever?

This soup makes use of 1 cup of the hubbard squash puree from this weekend's post. I'll admit -- at first I didn't think it was turning out very well. It smelled kind of metallic and weird. But I shouldn't even mention that! With a little salt and pepper (and cayenne pepper, my favorite), the end result was a tasty veggie noodle soup that I'm sure we'll make again on another cold winter's night.


What you'll need . . .

• 3 cups low sodium vegetable broth (this way, you control the salt)
  
• 2 cups water
• 1 cup hubbard squash puree (or pumpkin puree would work)
• 1/2 medium onion, diced
  
• 10 fresh basil leaves, sliced
  
• 1 tablespoon olive oil
  
• 1 cup chopped mushrooms
• 3 to 4 carrots -- chopped thinly
• 1-1/2 cups tri-colored rotini pasta (or one-color -- whatever you have)
• 1 can red kidney beans
• 1/4 to 1/2 teaspoon cayenne pepper
• salt and pepper to taste

Method . . .

1. Whisk together the vegetable broth, water, and puree in a medium to large stock pot over high head. Bring to a boil.
2. Cook the onion and basil over medium-high heat until onions are glassy. Add to broth mixture (even if it's before it's boiling).
3. Bring boil down to a simmer and add the mushrooms, carrots, and pasta. Season with the cayenne pepper, salt, and pepper.
4. Cook until pasta and carrots are soft ("done"). Turn off heat and add canned kidney beans. Stir.
5. Serve alone or with a mozzarella cheese stick (that's how I ate mine!).

Like what you just read? You can subscribe to the feed of these posts or follow us on Twitter to be the first to know what the (never home)makers are up to. And we’ll love you forever <3

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