sunday food prep: getting my week started right

So my new thing is “Sunday Food Prep”.  I am such a dork.  I am super proud of my Sunday afternoon…

2013-06-03 sunday prepProductive and relaxing at the same time.  I love getting my shopping done early and prepping my meals for the week.  I find that things are easier to eat when they’re half prepared…veggies half chopped, pre-made soups and salads, ready to eat fruit and veggies.  It’s delightful.   I came home from a shopping trip and prepped 4 “mason jar salads” (idea snagged from Green Plate Rule) and a soup to refrigerate and freeze, and a quick portion of overnight oats to sprinkle in snacks here and there throughout my week.

The salads had a similar base of greens but I varied the other ingredients and all that’s needed is garnish and dressing.  One with strawberries and almonds, one with kidney beans/hummus/quinoa, and one plain to mess around with later in the week.

The soup of the day was inspired by Oh She Glows, only I did an everything-but-the-kitchen-sink clean out and added the veggies in my fridge that were about to go bad, such as a few carrots, peppers, and tomatoes.  That’s the great thing about making soups… you can use up over-ripe produce and make a meal that can be stored in the freezer for months.  I bought some tupperware that can go from the freezer to the oven… how convenient.

Um absolutely delicious.  Nutritious and delicious, and friend approved.  A time and life saver when you’re busy and running around all day and want something quick, filling, and healthy.

Black Bean, Sweet Potato, and Red Quinoa Soup

inspired by Angela Liddon

Prep Time: 20 mins

Cook Time: 20 mins

dairy free gluten-free low sugar nut-free soy-free vegan vegetarian


This hearty soup is filled with sweet potato chunks, fluffy red quinoa, black beans, and is seasoned with cumin, coriander, and chili powder. While it’s a good soup on it’s own, it really shines with toppings like avocado, cherry tomatoes or salsa, cilantro, crushed corn chips, giving it a Tex-Mex flare.

Ingredients (4-6 servings)

  • 1 cup uncooked red quinoa, rinsed and drained
  • 1/2 tbsp coconut oil (or other oil)
  • 3 garlic cloves, minced
  • 2 cup diced sweet onion (about 1/2 large)
  • 1-2 jalapeno, seeded if preferred and diced
  • 1 large sweet potato (350 g), peeled and chopped to 1/2-1 inch dice (2.5 cups)
  • 1.5 tsp ground cumin
  • 1.5 tsp chili powder
  • 1/2 tsp ground coriander
  • 6 cups vegetable broth
  • 1.5 cups cooked black beans (one (15-oz) can rinsed and drained)
  • fine grain sea salt and black pepper, to taste (I used 1/2 tsp salt or a bit more)
  • 1/4 tsp cayenne pepper
  • 2 c chopped kale
  • toppings: avocado, corn chips, cilantro, cashew cream, lime juice, tomatoes or salsa, green onion

Instructions

  • 1. In a medium-sized pot, add quinoa along with 1.5 cups water. Bring to a boil, reduce heat to medium, and cover with tight fitting lid. Simmer covered for about 17 minutes or until the water is absorbed and quinoa is fluffy. Remove from heat, fluff with fork, and keep it covered until ready to use.
  • 2. Meanwhile, heat oil in a large wok or pot. Add garlic and onion and sauté for a few minutes over medium heat. Season with salt and pepper. Now add in the jalapeno and sweet potato and sauté for 5-7 minutes more.
  • 3. Stir in the cumin, chili powder, coriander, and broth. Bring to a boil and then reduce heat to medium and simmer for about 18-20 minutes uncovered, or until the potatoes are tender.
  • 4. Just before serving, stir in the cooked quinoa, drained and rinsed black beans, cayenne, and kale. Season with salt and pepper to taste, adding more spice if desired.
  • 5. Garnish soup with cherry tomatoes, cilantro, green onion, lime juice, corn chips, avocado, and/or cashew cream.
  • Note: Feel free to use butternut squash in place of sweet potato.

Some of the highlights of the nutritional benefits:

KALE – Vitamin A, C, and K

SWEET POTATO – Beta Carotene, Vitamin A , C

BLACK BEANS – helps with digestive tract health, phytonutrients, fiber, protein, folate, iron

QUINOA – Phytonutrients (anti-inflammatory agents) and flavonoids (antioxidants), Omega 3 Fatty Acids,

JALAPENO – Vitamin C, Potassium & other minerals

So this could also qualify as a “Meatless Monday” post, but it’s pretty much past Monday.  Enjoy the recipe.  Store it in the fridge for up to 5-6 days, freezer for 2-3 months.

And about these overnight oats?  The recipe can be found HERE.  They are so quick and easy, just toss ’em in a bowl and throw them in the fridge overnight.  In the morning, throw in some maple syrup and your fruit of choice.  Again, delicious and nutritious.  Bon appetite!

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