Going meatless on Mondays, or any other day of the week, doesn’t mean you have to sacrifice flavourful food, creativity or a balanced diet. On the contrary, going meatless just might ignite your creative juices and lead to new culinary adventures in the kitchen. To help inspire you, USA Rice teamed up with Alison Kent, chef and author of the Vegetarian Collection cookbook, to develop these delightful delicious meatless meals that brim with health benefits nutrients and great taste!
CAULIFLOWER AND BLACK RICE FRITTERS WITH FETA OLIVE RELISH
While brown rice is known for its health benefits, the nutty, chewy and visually stunning black rice packs even more, with the bran hull of this superfood containing high levels of vitamin E, fibre and antioxidants.
Ingredients:Feta Olive Relish:
- 1 cup (250 ml) pitted Kalamata olives, diced
- 1 cup (250 ml) diced plum tomatoes
- 2 Tbsp (30 ml) chopped fresh mint
- 2 Tbsp (30 ml) extra-virgin olive oil
- 1 Tbsp (15 ml) red wine vinegar
- 1 cup (250 ml) crumbled feta cheese
- 1 small cauliflower (about 1-1/2 lb/750 g), trimmed and cut into florets
- 2 eggs, beaten
- 2 cloves garlic, minced
- 1/4 cup (60 ml) finely chopped fresh parsley
- 3/4 cup (175 ml) all-purpose flour
- 3/4 cup (175 ml) finely grated parmesan cheese
- 1 tsp (5 ml) baking powder
- 1/2 tsp. (2 ml) each salt and freshly ground pepper
- 1 cup (250 ml) cooked black rice
- 1/3 cup (75 ml) vegetable oil
Feta Olive Relish:
In bowl, combine olives, tomatoes, mint, oil and vinegar; gently stir in feta cheese. Set aside.
In large saucepan of boiling salted water, cook cauliflower until tender, 5 to 8 minutes. Drain well; transfer to large wide bowl. Roughly mash with potato masher until pea-sized pieces; let cool.
Stir eggs, garlic, and parsley into cauliflower until combined. In separate bowl, whisk flour, parmesan, baking powder, salt and pepper; stir into cauliflower mixture just until combined. Fold in rice.
In large stick-resistant skillet, heat some of the oil over medium heat. Using 1/4 cup (60 mL) measuring cup as a mould, pack and scoop mixture into pan to form each fritter, flattening slightly to 1/2 -inch (1 cm) rounds. Working in batches, fry, turning once (use two utensils to turn fritters), until golden and cooked through, about 8 minutes.
Transfer to rack-lined tray and keep warm in 200 F (100 C) oven while cooking remaining fritters. Serve topped with Feta Olive Relish.
Makes: 20 pieces, or 10 servings
TIP: Black rice can be replaced with cooked long-grain brown rice.
HUEVOS RANCHEROS TORTILLA CUPS WITH RICE
Brimming with authentic Mexican flavours, individual tortilla cups are a hearty, zesty and delicious meatless brunch or light dinner entree. They're chockfull of healthful ingredients, including protein, iron, healthy fats and vitamin K and fibre.
- 6 (6 inch/15 cm) flour tortillas
- 1 Tbsp. (15 ml) vegetable oil
- 1 onion, diced
- 2 cloves garlic, minced
- Half sweet green pepper, diced
- 1 tsp. (5 ml) chili powder
- 1/2 tsp. (2 ml) each ground cumin and dried oregano
- 1/4 tsp. (1 ml) each salt and freshly ground pepper
- 1 can (28 oz/796 ml) diced tomatoes
- 1 1/2 tsp. (7 ml) wine vinegar
- 1 cup (250 ml) cooked brown or white rice
- 1 cup (250 ml) drained and rinsed canned black beans
- 2 Tbsp. (30 ml) drained chopped pickled jalapeno peppers
- 1 Tbsp. (15 ml) white vinegar
- 6 eggs
- 2 firm-ripe avocados, diced
- 1/3 cup (75 ml) chopped fresh cilantro or parsley
Press each tortilla into greased heatproof bowl (about a 6 inch diameter). Bake in preheated 375 F (190 C) oven until crisp and golden, about 12 minutes. Let cool on rack.
Meanwhile, in saucepan, heat oil over medium heat; fry onion, garlic, green pepper, chili powder, cumin, oregano, salt and pepper stirring occasionally, until softened, about 8 minutes. Add tomatoes and vinegar; reduce heat and simmer, uncovered, until thickened, about 20 minutes. Stir in rice, black beans and jalapeno peppers; heat through. Cover and set aside.
Pour enough water into separate saucepan to come 3 inches (8 cm) up side of pan. Add vinegar; bring to simmer. Break eggs, 1 at a time, into small dish; slip each egg into pan. Cook until desired doneness, 3 minutes for soft yolk.
Divide rice mixture among tortilla cups. With slotted spoon, remove each egg from water and blot spoon on paper towel; place in tortilla cup. Add avocado and sprinkle with cilantro.
Makes: 6 servings
TWO-CHEESE CHILI KALE AND RICE FRITTATA
As a good source of fibre, protein, vitamins and minerals, leafy kale is a tasty top superfood that pairs exceptionally well with nutty, mild-flavoured brown rice in this meatless egg dish.
- 2 Tbsp. (30 ml) olive oil
- 1 small onion, thinly sliced
- 1 clove garlic, minced
- 8 cups (2 L) kale leaves (from about half a bunch)
- 1/2 tsp. (2 ml) each salt and hot chili flakes
- 1 1/4 cups (300 ml) cooked brown rice
- 8 eggs
- 1/2 cup (125 ml) drained ricotta cheese
- 1/2 cup (125 ml)shredded extra-old Cheddar cheese
In large, wide saucepan, heat oil over medium-high heat; fry onion and garlic, stirring often, until softened, about 5 minutes. Stir in kale; cook, stirring occasionally, until wilted, about 2 minutes. Add salt and chili flakes; continue cooking until any liquid evaporates, about 1 minute. Stir in rice; spread mixture in greased 9-inch (23 cm) glass or ceramic pie plate.
In bowl, whisk eggs with ricotta until fairly blended with a few bits of cheese remaining; pour evenly over rice mixture. Sprinkle with Cheddar cheese. Bake in preheated 350F (180C) oven until puffed and set in centre, about 35 minutes. Remove to rack and let stand at least 10 minutes before slicing and serving. Serve warm or at room temperature.
Makes: 6 servings
Tip: Serve with roasted cherry tomatoes, if desired (drizzle with a splash of olive oil and roast on tray alongside frittata while baking).