Lunch / Dinner

White Bean Chili

Don’t forget to follow my Instagram, @thekellydiet, for more recipes not posted on the blog! Like these ‘Black Bean Brownies!’ 

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Now for some dinner!

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This White Bean Chili is:

  • a great food prep
  • Soy- free
  • Vegan
  • filling
  • Full of protein and fiber
  • something even a meat eater will love!

White bean Chili

  • Servings: 5
  • Difficulty: easy
  • Print

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Credit: thekellydiet.blog

Ingredients

  • 1 lb golden potatoes
  • 1/2 white onion, chopped
  • 1 jalapeno, diced
  • 4 c vegetable broth
  • 2, 15 oz cans white bean, drained & rinsed
  • 1, 15 oz can corn, drained & rinsed
  • 1 c salsa verde
  • 1/2 c quinoa
  • 2 T corn starch
  • 1 tsp cumin
  • 1/2 tsp garlic powder
  • 1/4 tsp dried oregano
  • 1/4 tsp turmeric
  • dash himalayan salt
  • dash black pepper

Directions

  1. In a large saucepan, over medium heat, add in and saute the potatoes, onion, and jalapeno. img_8521
  2. Add in the rest of the ingredients, one at a time, slowly stirring and combining everything together.
  3. Bring your mixture to a boil, and then turn it down and let simmer for 30 minutes or until potatoes are cooked through, stirring occasionally.
  4. Serve hot and keep leftovers stored in a container in the fridge or freeze for future meals. Enjoy!

If you make this recipe, snap a pic & hashtag it #thekellydiet @thekellydiet- I love seeing your creations on Instagram, Pinterest & Facebook! See the source image

Happy food prepping!

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Breakfast

Chickpea Scramble

Don’t forget to follow my Instagram, @thekellydiet, for more recipes not posted on the blog! Like these ‘Bliss Balls,’ coming 2/13!

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Now for some scramble!

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This scramble is:

  • The perfect breakfast
  • Soy- free
  • Vegan
  • Customizable – use any veggies you usually like in an omelette 
  • Full of protein and fiber

Chickpea Scramble

  • Servings: 1
  • Difficulty: easy
  • Print

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Credit: thekellydiet.blog

Ingredients

  • 1/3 c chickpea/ garbanzo bean flour
  • 3/4 c almond milk
  • 1/2 tsp paprika
  • 1/4 tsp turmeric
  • veggies of choice (I used pepper, mushroom, kale spinach)
  • toppings of choice (I used fresh ground pepper and tomato; salsa is also good)

Directions

  1. Heat a skillet on medium heat.
  2. In a medium size bowl whisk your chickpea flour, almond milk, paprika & turmeric.
  3. Pour your mixture into your skillet. Add in your veggies of choice.
  4. Once a texture starts to form from the chickpea flour & almond milk; mix everything with a wooden spoon.
  5. Cover skillet and let your scramble cook, stirring occasionally, until the almond milk has been fully absorbed.
  6. Transfer scramble to a plate. Add desired toppings and enjoy!img_7498

If you make this recipe, snap a pic & hashtag it #thekellydiet @thekellydiet- I love seeing your creations on Instagram, Pinterest & Facebook! See the source image

Enjoy the weekend!

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Lunch / Dinner

Vegan Frittata

Hello from Denver!

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I am out here on job interviews, so wish me luck 🙂

While out here I am staying at my sisters. So what better way to thank someone for letting them stay at their place than making them food?!

I love this Vegan Frittata recipe. The main ingredients are Garbanzo Bean Flour & veggies. Hello health & yumminess!

Not only does this frittata taste great but it is easy to make & makes for a great food prep as well. You can make it in advance, refrigerate, & re-heat when desired.

First we will saute some veggies.

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Then mix & pour on our garbanzo bean batter.

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And lastly, bake them! (This can be done in either a 9×9 pan or 10 muffin tins.)

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So let’s get to the recipe!

Vegan Frittata

  • Servings: 4
  • Difficulty: easy
  • Print

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Credit: thekellydiet.blog

Ingredients

  • 1 T coconut oil
  • 3 c veggies of choice (ones that you would like in an omelette)
  • 2 c garbanzo bean flour
  • 2 c water
  • 1/4 c nutritional yeast
  • pinch of pink himalayan salt
  • dash of ground pepper

Directions

  1. Preheat the oven to 400F. Spray a 9×9 pan or 10 muffins tins with non-stick cooking spray.
  2. Heat a large skillet on medium heat. Add in the coconut oil.
  3. When the oil is melted, use a spatula to distribute it around the whole pan. Add in your veggies. (I also sprinkled in a little turmeric & red pepper flakes).
  4. Cook until veggies are tender & any kale/spinach is wilted.
  5. In a large bowl add the rest of your ingredients. Whisk until the batter is smooth and everything is combined.
  6. Pour garbanzo bean batter on top of your veggies in the skillet. Mix everything together for about  1 minute.
  7. Pour batter into your pan or distribute amongst your 10 muffin tins. If baking in the pan, bake for 30 minutes. If baking in the muffin tins, bake for 22 minutes.
  8. Serve warm, topped with salsa 🙂 Enjoy!

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If you make this recipe, snap a pic & hashtag it #thekellydiet @thekellydiet- I love seeing your creations on Instagram, Pinterest & Facebook! See the source image

 

Breakfast · Lunch / Dinner

Chickpea Pancake Omelette

I am excited for this post because it incorporates 3 of my favorite things, 1) Chickpeas 2) Pancakes  3) Veggies.

Why do I love chickpeas?

  1. For their Nutrition:
    • 1 c of chickpeas contains 15 g of protein & 12 g of fiber
    • 1 c also equals 269 calories & 4 g of fat, none of which is the unhealthy saturated or trans varieties
    • They are a source of 10 different vitamins
  2. Image result for Chickpeas to chickpea flourFor their extended uses:
    • You can eat them straight out of a can (rinse them first)
    • You can cook, bake or roast them
    • You can turn it into chickpea flour*, which you can also buy
    • I have used chickpeas in breakfast recipes, salads, lunches/ dinners, & many desserts/ snacks!

*To make your own chickpea flour: Simply place dried chickpeas into your food processor or high speed blender. Pulse several times until the chickpeas are broken down into a fine powder & a flour begins to form. Do not over-process because the flour will turn into a paste – which I also like to use, just not when I am looking to make flour 🙂

Chickpea Pancake Omelette

  • Servings: 2
  • Difficulty: easy
  • Print

Ingredients

Batter:

  • 3/4 c chickpea/ garbanzo bean flour (I used Bob’s Redmill)
  • 3/4 c + 2 T unsweetened plant-based milk (More if needed; you don’t want the batter to be too thick. Desired consistency of pancake batter)
  • 2 tsp apple cider vinegar
  • 1 T nutritional yeast/ nooch
  • 1/4 tsp Italian zest seasoning (I like Flavor God’s)
  • 1/4 tsp garlic powder
  • 1/4 tsp turmeric
  • 1/4 tsp baking soda
  • 1/4 tsp Himalayan salt

Sauteed Veggies:

  • 2 T diced red onion
  • 3 baby peppers: red, yellow & orange
  • Small handful of zoodles / spiralized zucchini
  • 2 baby carrots, thinly sliced
  • 2 long flat kale leaves, stem removed & torn into pieces
  • 4 Brussels sprouts, shredded
  • 1/4 of a golden beet, thinly sliced
  • 1 T fresh chopped cilantro

Toppings:

  • Avocado
  • Beet hummus (recipe if Falafel Buddha Bowl post)
  • Black bean salsa
  • Nooch
  • Fresh cilantro
  • Sliced Peaches

Directions

  1. In a measuring cup, whisk together the chickpea batter. Set aside.
  2. In a heated nonstick skillet, saute all veggies on medium heat. Remove & place on a plate.
  3. Pour half the batter into the pan like you would a pancake. Add the veggies to one side of the batter.
  4. Wait for bubbles to form & the batter to firm up & then gently fold over one side to cook another minute. Cover with a lid, turn off heat, & allow to steam for a few more minutes.
  5. Garnish with desired toppings or make a whole bowl out of it! Enjoy 🙂

What veggies would you use?!