Vegetable based menu design: Blue beans, sweet potatoes, Harissa


Herbal mini-plan: Black beans, sweet potatoes, Harissa - Golubka Cuisine

We finally put together another meal plan together! This "mini" is very simple, seasonally inspired, and will leave you with a bunch of nutritious food for the week. Everything starts with a bowl of black beans, a batch of roasted sweet potatoes and a jar of homemade loaves (so easy to make and such a tasting herb ingredient!), Which will then make their way into three interconnected salty meals and a snack . Ready?


Menu

  • Grilled sweet potato and black bean soup
  • No-Huevo Rancher
  • Cauliflower Cauliflower Rice and beans
  • Harissa Black Bean Dip

* All recipes are vegan and gluten free, see recipes for serving sizes


List of shopping

(Print)

Bring this list with you when you go shopping for the food, it has all the ingredients you'll need for the recipes in this mini mini plan. All items are categorized in order to make purchases easier and more efficient. Take a moment to see this list in advance and delete the items you already have. The hope here is that you have some of the stitches, spices, and perhaps even some of the necessary products, which will help minimize the list. Add any other ingredients you need for the week here, if you do shopping for the whole week.

Produce

  • 1 large garlic head
  • 3 medium sweet potatoes
  • 3 large yellow onions
  • 1 big carrot
  • 2-4 celery ribbons
  • 1 teaspoon (2 cups)
  • 3 limes
  • 2 lemons
  • 1 large bunch of corals
  • 2-3 avocado
  • 1/2 lb crimini mushrooms
  • 1 small head of red cabbage
  • 1 big cauliflower head
Volume

  • 4 cups of black beans
  • 2 cups Basmati rice
  • 3 large plums

Spices

  • black pepper
  • curry powder (1 tablespoon)
  • Bay leaves
  • 8 dried chilos chipotle
  • whole fruit seeds
  • whole coriander seeds
  • whole caraway seeds
  • harissa paste – if you do not make your own
Staples

  • neutral coconut oil or avocado oil
  • Vinegar from red wine
  • Sea salt
  • tahini
  • kombu (optional)
  • balsamic vinegar (optional)
But

  • corn tortillas or other tortillas of choice
  • 8 sun-dried tomatoes

Basic Prep

1) Cook the black beans

Herbal mini-plan: Black beans, sweet potatoes, Harissa - Golubka Cuisine

Black bean container

Components

  • 4 cups of black beans
  • 2-3 cloves of garlic – broken
  • 2-3 laurel leaves
  • 1 kombu leaf (optional)
  • Sea salt

Instructions

  1. Enjoy the beans all night or up to 24 hours in plenty of clean water with a dip of Apple apple vinegar.
  2. Drain and rinse the beans. Place them in a large pot with plenty of clean water (about 10 cups). Add the cloves of garlic, laurel leaves and kombu, if you use. Bring to boil, reduce the heat to a simmer and cook for 30 minutes. Taste of similarity. If the beans are not completely soft and buttery inside, continue to cook until it is completely done. Salt in the last 10 minutes. Drain, storing the cooking liquid. Discard laurel leaves and kombu if you are using.

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2) Cook the rice

Herbal mini-plan: Black beans, sweet potatoes, Harissa - Golubka Cuisine

Basket of rice

Instructions

  1. Cook 2 cups of basmati rice as instructed on the package (if your rice came in pack). Or cook the rice according to this method, or any other method of cooking rice you prefer, such as in a rice cooker, etc. You should end up with about 5-6 cups of cooked rice.

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3) Bake sweet potatoes

Herbal mini-plan: Black beans, sweet potatoes, Harissa - Golubka Cuisine

Roasted sweet potatoes

Components

  • 3 medium sweet potatoes
  • avocado oil or other neutral oil of choice
  • Sea salt
  • freshly ground black pepper

Instructions

  1. Preheat the oven to 400 ° F (200 ° C). Prepare 2 parchment baking dishes.
  2. Peel and wipe two sweet potatoes and place them on the disks. Sprinkle with avocado oil, salt and pepper, toss to cover and spread on a single layer. Leave the third sweet potato whole, just rub it and pinch it with a fork and place it on one of the baking dishes.
  3. Fry the sweet potatoes for 20-30 minutes until the cubes are soft and roasted in places. Fly at half time. All the sweet potatoes will take a little longer to bake. Cook until it is easily punched with a knife. Store the potatoes in an airtight container in the refrigerator.

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4) Make Harissa (you can also buy Harissa paste)

Herbal mini-plan: Black beans, sweet potatoes, Harissa - Golubka Cuisine

Harissa

Customized by Live food

Components

  • 8 dried chilos chipotle
  • 8 sun-dried tomatoes
  • 1 tablespoon of whole cyanide seeds
  • 1 tablespoon of whole coriander seeds
  • 1 tablespoon whole cumin
  • 1 large clove of garlic – minced meat
  • ¼ cup olive oil
  • juice of ½ lemon
  • 2 tablespoons of red wine vinegar
  • 1 teaspoon of sea salt

Instructions

  1. Place the chilis chipotle and the sunny tomatoes in a medium bowl and cover with boiling water. Cover the bowl and let it soften for about 30 minutes.
  2. Fry the seeds of cumin, coriander and mums in a dry pan over medium heat until they are flavored, about 2 minutes, stirring regularly. Grind the seeds using a spice mill, a special coffee mill or a mortar and pestle.
  3. Drain chili and sun-dried tomatoes. Remove the seeds and stems from chili (wear gloves to protect your hands if you are sensitive to spices). Place the chili and sun-dried tomatoes in a food processor, add the roasted and ground spices, garlic, olive oil, lemon juice, vinegar and salt. Procedure in a slightly bulky paste. Store in an airtight container for up to 1 month.

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Recipes

This soup is warm and incredibly fast to put together after you have done all the preparation. It gets a rich, earthy flavor of the black bean broth and harissa. Roasted sweet potatoes bring more depth and food to the table and the cake provides a dose of dark green magic.

Grilled sweet potato and black bean soup - Kitchen Golubka

Grilled sweet potato and black bean soup

Components

  • 2 tablespoons of neutral coconut oil or avocado oil
  • 1 large yellow onion – finely chopped
  • 1 large carrot – sliced
  • 2-4 celery ribbons – thin slices
  • 3 large plums – finely chopped
  • Sea salt
  • 3 cloves of garlic – minced meat
  • 3 cups of cooked beans (above)
  • 3 teaspoons harissa or more to try (above)
  • 5-6 cups of black bean broth (above)
  • 2 cups of chopped leaves
  • 2 cups of baked sweet potatoes (above)
  • dip balsamic vinegar (optional)
  • lime juice 1
  • Quran – for garnish

Instructions

  1. Heat the oil in a medium saucepan soup on medium heat. Add the onion, carrot, celery and plums and sauté for 8 minutes until the vegetables soften.
  2. Add salt and garlic, mix for 1 minute. Add the beans, the harissa and the black bean broth and boil. Reduce the heat in a simmer and cook, covered, for 30 minutes, until all vegetables are cooked completely.
  3. Add corn, sweet potatoes, dip of balsamic vinegar, if you use, and more black bean broth, if necessary. Restore the boil. Reduce the heat to a simmer and cook for another 10 minutes.
  4. Add the lime juice. Taste for salt and spice and adjust if necessary.
  5. Serve over prepared rice, garnished with coran. This soup frozes very well.

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This dish inspired by huevos rancheros uses crimini mushrooms, along with the already processed black beans, sweet potatoes and harissa, to make a delicious overcoat for warm tortigs. Everything comes together in a flash, and is a meal that can easily be eaten for breakfast, lunch or dinner.

No-Huevos Rancheros - Kitchen Golubka

No-Huevo Rancher

Components

  • 2 tablespoons of neutral coconut oil or avocado oil
  • 1 large yellow onion – finely chopped
  • Sea salt
  • ½ lb crimini mushrooms – sliced
  • 1½ cups of cooked black beans (above)
  • harissa – for taste (above)
  • roasted sweet potatoes (above)
  • corn tortillas or other tortillas of choice – hot or burnt
  • avocado – sliced ​​or cubed
  • chopped red cabbage – for garnish
  • lime – for serving
  • coral leaves – for garnish

Instructions

  1. Heat the oil in a medium pan on medium heat. Add the onion and salt and sauté for 7 minutes until it is translucent. Add mushrooms and cook for 8-10 minutes until all the liquid released by the mushrooms evaporates. Add the beans, harissa and prepared sweet potatoes (quantity to taste) and mix to incorporate and warm everything.
  2. Serve the mushrooms and beans over the tortillas, make avocados, sliced ​​red cabbage, squeeze lime and coran.

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This recipe of rice and bean that has been imagined takes its brilliant taste of adding curry, which is always great in providing a shortcut to taste. It is also full of cauliflower walnuts, some lime jeans and some serious freshness from the necessary coat of the colander.

Curry Cauliflower Rice and Beans - Golubka Cuisine

Curry Cauliflower Rice and Beans

Components

  • 2 tablespoons of neutral coconut oil or avocado oil
  • 1 large yellow onion – finely chopped
  • 1 large cauliflower – chopped into small fillets
  • Sea salt
  • 5 cloves of garlic
  • 1 tablespoon of curry powder, or more to try
  • 3 cups of cooked black beans (above)
  • 3 cups cooked rice basmati (above)
  • lime juice 1
  • – garnish

Instructions

  1. Heat the oil in a large pot. Add the onion, cauliflower and salt and cook for about 15-20 minutes until the cauliflower is soft. Spray a little water on the pan if things get stuck.
  2. Add garlic and curry powder and mix for 1 minute. Add the beans and the rice and mix to mix them together until they are warmed up.
  3. Throw lime juice on top and mix to incorporate. Serve, garnish with coriander.

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A savory dip is a great thing to keep in your hand. Saves the day during snack emergency but can also spread to sandwich and stay in bowl. Homemade run-offs are usually cheaper, healthier and tastier than those purchased from the store and are easy to do. All this is definitely the case with this black bean splash, which is done with the rest, prep day black beans and whole baked sweet potato. If you happen to have any chipotle in adobo, these are a great addition to this dive as well.

Harissa Black Bean Dip - Golubka Kitchen

Harissa Black Bean Dip

Components

  • the remaining cooked black beans (above, about 4 cups)
  • 1 whole cooked sweet potato (top) – peeled
  • ¼ cup tahini
  • juice of 1 lemon
  • harissa (from above) – for taste
  • Sea salt
  • black bean broth (top) – for dilution, if necessary

Instructions

  1. Combine beans, sweet potato, tahini, lemon juice, harissa, and sea salt to try in a food processor and stir until smooth. Add some black bean broth, if necessary, to reduce splashing. Taste for salt and adjust if necessary. Serve, garnished with more piglets, toasted sesame seeds and finely chopped good olive oil. This dip freezes well if you end up with debris.

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