While I do enjoy a primarily omnivorous diet, I do occasionally partake in Meatless Monday. I admit, I did not start doing so as much for health and environmental reasons as I did for the “cool” factor of it. Nonetheless, I have come to realize that it reminds me to take the opportunity to focus more on plant-based, minimally processed foods.
Not only are these types of foods particularly nutrient rich, but also “calorie poor,” meaning you can eat them in high-volume…and that is always good news for those of us with Bottomless Stomachs who enjoy large portions!!One of my favorite foods, whether focusing on plant-based fare or not, are beans. They are one of the most affordable sources of nutrition, from protein to antioxidants, and they are versatile enough to use in all sorts of dishes from the main course to dessert.
On most days, I prepare a creamy salad with eggs or seafood, however, on Meatless Mondays, the heartiness of beans makes them a terrific substitute for animal products. I typically also take this opportunity to rid my refrigerator of any leftover vegetables from the previous week’s recipes, though, when given the choice, I opt for the “meatier” ones such as zucchini, mushrooms, and broccoli. I also add glucomannan noodles to incorporate additional volume and health benefits.
This salad is easy to prepare and can be equally enjoyed by vegans, vegetarians, and meat eaters. Your stomach will thank you for the satisfyingly gigantic portion, while the rest of your body will thank you for the wealth of nutrients.
Makes: Approximately 3 cups
Equipment: Kitchen shears or clean scissors, small food processor or immersion blender; microwave; large microwave-safe bowl; strainer, large mixing bowl
1 cup sliced mushrooms
1 cup chopped zucchini
1 cup broccoli florets
3/4 cup cooked beans
2 tablespoons chopped onions
1-8 ounce package of glucomannan noodles
1/4 cup silken tofu
2 teaspoons Dijon mustard
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh chives
1 teaspoon dried dill
1/4 teaspoon garlic powder
1/2 teaspoon onion powder
1/8 teaspoon freshly ground black pepper
sea salt to taste
cayenne pepper to taste
Place the mushrooms, zucchini, broccoli, and onions in a large microwave safe bowl. Loosely cover and microwave on high for 3-5 minutes, or until vegetables are tender. Empty the vegetables into a strainer and let the excess moisture drain.
Meanwhile, remove excess moisture from the glucomannan noodles by dry-frying. Next, place them in a large mixing bowl and snip into small pieces with kitchen shears.
Use an immersion blender or small food processor to blend to tofu until smooth. Set aside. NOTE: if you are not concerned about the recipe being completely vegan, you can use 1/4 cup of Creamy Dressing instead.
Transfer the cooked vegetables to the bowl with the noodles. Add the beans, blended tofu, mustard, parsley, chives, dill, garlic powder, onion powder, black pepper, cayenne pepper, and salt. Mix well to incorporate the tofu dressing. Serve warm or at room temperature. Enjoy!
Per entire recipe — 153 calories; 0mg cholesterol; 117mg sodium; 870mg potassium; 47g total carbohydrate (31g dietary fiber, 8g sugar, 16g net carbs); 18g protein; Bonus: Vitamin C (173% daily value); Calcium (14% dv); Iron (25% dv)
Nutritional information provided by myfitnesspal.com