a food wonk.

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lentil veggie fajitas

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photo by Lea Kriesberg

Fajitas are a great meal– they taste great, can be made really healthy, and are versatile. I was debating how I should make these fajitas– you could use plain black beans, simmer the beans with onions and spices, use lentils, or if you’re an omnivore, you could use chicken. I love these lentil fajitas because they have a kind of meaty, satisfying texture and they keep well throughout the week. Using lentils will take more time than just plain black beans, but I think it’s worth it. If you’ve never tried lentils, they’re apart of the legume family (they’re technically a “pulse,” which means they are dried). Legumes and pulses are high in protein and fiber, which make them really filling and healthy. There are many varieties of lentils, but red lentils are perfect in this recipe because they become really soft when you cook them. Lentils are also great because they absorb other flavors. The bell peppers and onions are also so easy to make and are a fun way to get in those veggies. You could use any vegetable you like. I think zucchini and squash would also be great fajita-style. This is one of my favorite go-to recipes, I hope you like it!

lentil veggie fajitas
Author: Lea Kriesberg
Prep time:
Cook time:
Total time:
Serves: 5
Fajitas made out of hearty lentils and plenty of veggies. An easy plant-based recipe to eat throughout the week.
Ingredients
  • 1 cup red lentils
  • 1 can chopped tomatoes
  • 1/2 white onion
  • 3 bell peppers
  • 3 tablespoons cumin
  • 1 tablespoon garlic powder
  • 1 tablespoon chili powder
  • 1 tablespoon spicy Old Bay seasoning
  • 1 tsp salt
  • 1 tsp black pepper
  • olive oil
  • whole wheat tortillas
Instructions
  1. Add the lentils to a pot with 2 cups of water. Bring the water to a boil. When the water boils, turn the heat down so that the lentils are simmering. The lentils will take around 30-40 minutes to become soft.
  2. While the lentils are cooking, prepare the vegetables. Chop the vegetables into thin strips.
  3. Heat up a frying pan with about a tablespoon of olive oil. When the oil is hot, add the vegetables. Season the vegetables with salt and pepper (and more spices if you want).
  4. Sauté the vegetables until they are slightly softened, but not mushy.
  5. When the lentils are soft, drain out any access water if there is some. Add the can of chopped tomatoes to the lentils.
  6. Add the spices to the lentils and tomatoes.
  7. Bring the lentils back to a boil. When it’s boiled, turn the heat down to let it simmer. Let the lentils simmer so that some of the water evaporates and it becomes more thick. Taste it while it is simmering so you can adjust the spices.
  8. When the lentils have reached your desired consistency, add them to a whole wheat tortilla and top with the vegetables.
Notes
You can use whatever spices you like and have on hand. You could also buy a packet of taco seasoning, which will have a blend of all the spices you need if you don’t have or want to buy individual spices.

 

roasted tomatoes with white beans and garlicky greens

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photo by Lea Kriesberg

Considering it’s peak tomato season, I thought I should make something that highlights how delicious they are right now. Eating produce that’s in-season means it will taste amazing and cost less– it doesn’t get better than that. I don’t even like raw tomatoes that much, but when roasted, they are so good. I promise, even if you don’t like tomatoes either, you should try them roasted. Their flavor completely transforms to taste like how you find them on top of a margherita pizza or in tomato sauce. Roasting with just a little salt, pepper, and olive oil and then simmering the tomatoes makes this recipe really easy, simple, and hands-off. You just put them in the oven and let them do their thing. When they’re simmering, you can just leave it on low heat for however long you have time for and while you’re preparing other things. You can get so much flavor without doing anything fancy or difficult.

I also usually opt for black beans or chickpeas, but for this recipe I mixed it up and used white beans. They have a really nice mild flavor and absorb other flavors well. I combined them with the roasted tomatoes and let them simmer with vegetable stock to create a delicious, simple, and summery dish to pair with greens and rice. In my opinion, garlic will make anything taste good, so sautéing my greens with some fresh garlic makes this recipe even better. It’s an optional step (you could just leave the greens raw) but the garlic complements the beans and tomatoes really well. You could also eat it with pasta or mixed with any other grain you like. This recipe gives me major Italian-inspired vibes and felt way fancier than it really is. I hope you give it a try!

roasted tomatoes with white beans and garlicky greens
Author: Lea Kriesberg
Prep time:
Cook time:
Total time:
Serves: 5
Roasted tomatoes and white beans make a flavorful and filling summery dish. It gives me Italian-inspired vibes.
Ingredients
  • 4 large tomatoes*
  • 2 cans white beans
  • 1 can vegetable stock
  • 1/2 white onion
  • 5 cloves garlic (or use garlic powder)
  • brown rice
  • greens (I used collard greens but you could use spinach, kale, or anything else)
  • nutritional yeast/cheese (optional)
  • olive oil
  • salt and pepper
Instructions
  1. Preheat your oven to 400 degrees
  2. Boil a pot of water for the rice. When the water is boiled, add the rice and simmer until the water is absorbed or until the rice is cooked.
  3. Chop your tomatoes into chunks (not too small). If you’re using cherry tomatoes, cut them in half or leave them whole.
  4. Drizzle the tomatoes with about 3 tablespoons of olive oil and season with salt and pepper. Toss to make sure everything is coated.
  5. Place the tomatoes in a pan (preferably one with sides because the tomatoes will release some juice) and place in the oven for around 20 minutes or until they are slightly shriveled and juicy.
  6. While the tomatoes are roasting, chop up the onion and garlic.
  7. Heat about a tablespoon of olive oil in a pot over medium-low heat. When the oil is hot, throw in the onion and cook until it is fragrant and translucent, then put in the chopped garlic. Stir it around so it doesn’t burn. Garlic burns easily so if it starts to get brown too quickly, turn down the heat.
  8. When the tomatoes are done in the oven, add them to the pot with the onion and garlic. Add the vegetable stock and white beans. Bring the mixture to a boil and then turn down the heat to medium-low so that it is simmering. It might look too liquidy, but just let it simmer in the pot for at least 20 minutes (this allows some of the liquid to evaporate so it will get more thick and stew-like).
  9. Season with more salt, pepper, and garlic powder if needed
  10. While the tomatoes and beans are simmering, prepare the greens. Chop up a few more cloves of garlic.**
  11. Heat a tablespoon of olive oil in a pan over medium-low heat. When the oil is hot, add the garlic. Stir it around so it doesn’t burn. After about a minute, add in the greens until they are bright green and softened. This will only take around 3 minutes.
  12. When the tomato and bean mixture is simmered to your liking, add to a bowl with the rice and greens. Top with a little bit of nutritional yeast or cheese for something extra
Notes
*I used a mix of large tomatoes and little cherry tomatoes. You could do all big tomatoes or all cherry tomatoes or a mix.[br]**You can quickly prepare the greens right before you want to eat or cook up a whole bunch of greens to keep for the whole week. I used collard greens, which are a bit more tough so they keep better throughout the week. For something lighter like spinach, I would probably cook right before so it doesn’t get too soft. Adjust how much garlic you use depending on how much greens you’re cooking (and how much garlic you like).

 

cauliflower fried rice

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photo by Lea Kriesberg

I should probably say that my favorite part of fried rice is all of the vegetables, but really, it’s definitely the scrambled eggs. I know I’m not alone in this. Fried rice is a great vehicle for vegetables, but the way you find it in restaurants is still not the healthiest meal. Cauliflower rice is having a moment right now, which is great, because it makes for a really healthy alternative for fried rice! I found a bag of pre-riced cauliflower at Trader Joe’s but I’ve also seen it pop up at other grocery stores too in the frozen section. You can also rice your own cauliflower too but the pre-rice bags save a step.

Cauliflower fried rice is great because it comes together fast and is easy to make in bulk to save for the week. This was great to bring to work because all you have to do is put it in a container and heat it up in the microwave when you’re ready to eat. All you need to do is chop up a bunch of vegetables, heat it with the rice, and add a super simple two ingredient sauce that makes it taste just like Chinese takeout. I also did some multi-tasking with this recipe by making extra vegetables to use for both the rice and a thai red curry I made for dinner. I used broccoli, asparagus, and bell peppers but you can use whatever vegetables you like. For a protein source in the rice I of course had to do the scrambled eggs, but I also made my crispy tofu for the curry that would be great in this too. Check out that post if you want my secret for making tofu that’s actually crispy!

I hope you have fun customizing your own healthy fried rice! Bring it for lunch and make all your coworkers jealous!

cauliflower fried rice + 2 ingredient seasoning sauce
Recipe Type: lunch/dinner
Author: Lea Kriesberg
Prep time:
Cook time:
Total time:
Serves: 4
Super easy and healthified version of fried rice. Loaded with vegetables and topped with a simple sauce.
Ingredients
  • 1 bag cauliflower rice (around 3 cups)
  • 2 cups chopped vegetables
  • 8 eggs (2 per serving)
  • 1/4 cup tamari or soy sauce
  • 3 tablespoons maple syrup or honey
  • olive oil
Instructions
  1. Start by chopping all of your vegetables into even, bite-size pieces.
  2. Heat about 2 tablespoons of olive oil in a pan. When the pan is hot, add the vegetables.*
  3. When the vegetables are slightly softened, add in the cauliflower rice. Sauté until everything is combined. Set aside in a large bowl for storing for the week.
  4. In the same pan, scramble the eggs. When the eggs are done, mix them into the bowl with the rice.
  5. For the sauce, mix together the tamari and maple syrup. Mix with the rice.
Notes
*You can use whatever vegetables you like, but using vegetables that cook quickly will keep the whole recipe fast.

 

simple veggie thai curry

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photo by Lea Kriesberg

This recipe is so easy it’s almost cheating. I’ve posted about saving money and saving time, and this recipe demonstrates that for me. I love ordering thai curry when I go out to eat, so I wanted to try to make it at home. Rather than buying all the spices and ingredients used in thai curry like lemongrass, a special kind of lime, and thai ginger, I bought a little bottle of thai red curry paste from the grocery store, which has all the ingredients I would need already in it. It made this recipe so easy, fast, and delicious. If you’ve never tried thai curry, it’s really flavorful, rich, and creamy because the base is coconut milk. This means that it’s also filled with healthy fats that will keep you full and satisfied.

Aside from that, curries are great because they’re easily customizable. You can pack in whatever vegetables you like. I used broccoli, bell peppers, spinach, and asparagus but you can add in whatever vegetables you like. Eggplant, onions, kale, and potatoes or sweet potatoes would be great. Just keep in mind that some vegetables take longer to cook (I’m looking at you, sweet potatoes). To keep this recipe fast I would use quick-cooking vegetables like I did.

This is so easy to make a big batch of to save for the week and I promise it actually tastes even better as leftovers. I also made a big pot of brown rice and a pan of crispy tofu for the week (and as usual you can make whatever protein source or grain you like).

Now I will disclose my secret for crispy tofu (because even though I’m a vegetarian, I cannot do raw, soft tofu). First, make sure your tofu is as dry as possible. Slice the block of extra-firm tofu in half and wrap it in a clean dish towel. Place it under something heavy like a pot or frying pan. Let it sit like that for a while you prep other parts of the recipe you are making. If you have access to a Trader Joe’s they sell super firm tofu that is already pressed! It’s awesome! Once you’ve pressed your tofu, coat it in a thin layer of olive oil and then sprinkle it with corn starch or flour and toss the tofu to make sure it’s evenly coated and there are no floury bits. This really helps it get crispy in the oven. I’ve found that adding crispy tofu to dishes like curry or stir-fry and then adding the sauce really helps the tofu stay crispy. If you’ve been put-off by tofu (I understand), I would definitely recommend giving this technique a try. I hope this helps!

simple veggie thai curry + my secret to crispy tofu
Recipe Type: dinner
Author: Lea Kriesberg
Prep time:
Cook time:
Total time:
Serves: 4
Make a big batch of this easy thai red curry, filled with vegetables and flavor. Tastes even better as leftovers!
Ingredients
  • 2 cans coconut milk (I found that one can of coconut milk= 2 servings)
  • 4 tablespoons red thai curry paste*
  • 1 package extra firm tofu
  • 1 teaspoon corn starch or flour
  • 4 cups chopped vegetables**
  • 2 cups brown rice
  • olive oil
  • salt and pepper
  • optional add-ins: maple syrup, tamari/soy sauce, chopped onion
Instructions
  1. Preheat your oven to 350 for the tofu
  2. Start boiling a pot of water for the rice. When the water is boiled, add the rice and cook until it is soft and the water is absorbed.
  3. Cut your tofu into small bite size pieces. If you have time, press the tofu using a cloth and something heavy to get some more of the moisture out.
  4. While the tofu is being pressed, chop all your vegetables.
  5. Place your tofu on a baking pan and drizzle with olive oil, salt, and pepper.
  6. Sprinkle the tofu with corn starch or flour and toss to make sure each piece is evenly coated.
  7. Place in the oven for around 25 minutes or until golden brown, tossing half way through.
  8. Start the curry by sautéing the vegetables in a large frying pan with about a tablespoon of olive oil. Make sure the pan is hot before adding the vegetables so they will cook very quickly.
  9. When the vegetables are slightly softened and brightly colored, add the coconut milk and curry paste. When the coconut milk starts bubbling, turn down the heat to let it simmer. It will start to thicken and get creamier. Let it simmer for about 5-10 minutes.
  10. Add any other flavorings you want, like a bit of maple syrup for more sweetness or a bit of tamari or soy sauce.
  11. When the rice is done, add it to a large bowl with the curry and tofu and enjoy!
Notes
*You can find some sort of premade curry paste at most grocery stores. You can also make your own paste or use powdered spices but this makes it really easy and ends up saying money because you won’t need to buy a bunch of ingredients you might not use again. The paste is basically like a concentrated version of all the spices and ingredients used in thai curry. I used the “Thai Kitchen” brand. [br]** I used broccoli, asparagus, spinach and bell peppers because I like them and they cook fast. Potatoes and sweet potatoes would be delicious in this too but they take longer to cook. You could also use eggplant, kale, and carrots.

quick and easy stir fry

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photo by Lea Kriesberg

Stir fry is something my mom made a lot for me and my family at home– and for good reason. It’s healthy, easy, and fast. The purpose of “stir frying” is cooking your food in hot oil so it cooks super fast. You need to stir it so it won’t burn over the high heat (hence, the name). This makes stir fry perfect for anyone who can’t devote a lot of time to being in the kitchen. Don’t be afraid to bring your pan to a high heat before you add all of your ingredients so you get a nice sear on the tofu and vegetables. Coconut oil is great for this because it has a high smoke point, meaning you can bring it to a very high heat without it smoking or burning. Stir fry is great for getting in a good amount of vegetables along with your protein. I use tofu, but you can use whatever protein source you like. Stir fried tofu comes out crispy and flavorful. Stir fry is also versatile because you can add any vegetables you want and always switch it up. I didn’t use them in this recipe, but you can also use vegetables such as mushrooms, asparagus, and snow peas. Serve it alongside some brown rice or rice noodles and you have a complete and balanced meal. It doesn’t take many ingredients to get a flavorful stir fry. Sesame oil, garlic, and soy sauce all make  for a delicious stir fry. Stir fry is also easy to make in bulk to save for the week.

Prep: 20 mins
Cook: 15 mins
Ready in: 35 mins
Servings: 5

Ingredients:

  • 2 packages extra firm tofu
  • 3 bell peppers
  • 1 white onion
  • 1 head broccoli
  • 5 carrots
  • 2 cups chopped string beans
  • 2 tablespoons minced garlic
  • 4 tablespoons sesame oil
  • 2 tablespoons coconut oil
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 2 cups brown rice

supplies:

  • large non-stick pan
  • chopping board
  • knife
  • large spoon
  • peeler
  • small pot

Instructions:

  1. Bring water to a boil for the rice. When the water boils, add the rice and let it cook while you make the stir fry (make sure to set a timer so you don’t forget about it).
  2. Prepare all of your vegetables and tofu. Peel and chop everything into small uniform pieces. Preparing all of the ingredients is important here because it will allow you to move quickly once you start cooking.
  3. Heat the coconut oil in the pan over high heat. Wait for it to get hot. Test the heat by sprinkling a little bit of water on the pan to see if it sizzles. If it sizzles, the pan is hot and ready.
  4. Add the tofu pieces to the pan with sesame oil, salt, and pepper. Don’t stir too much to let the tofu cook up in the oil. Once it’s browned on one side,  flip the pieces around so the other sides get browned. This should take around 7 minutes.
  5. Add the vegetables so they have time to cook and get soft. Stir the vegetables around for about 5 minutes or until they are tender (but not mushy) and cooked.
  6. Add the onion and garlic and stir it around for about a minute, making sure that they don’t burn.
  7. Taste and add more sesame oil, salt, pepper, or garlic as needed.

 

photo by Lea Kriesberg

easy mexican taco salad bowl

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photo by Lea Kriesberg

This week I was craving some Mexican food. Working in a Mexican restaurant really helped me overcome my love of greasy quesadillas, so now I try to make things like taco salads that draw inspiration from Mexican food while keeping things healthy. In this recipe, I mixed homemade and premade ingredients to keep things simple, fast, and easy. Bowls and salads like this keep well throughout the week and are easy to store in just one big bowl in the fridge. I usually don’t eat a lot of eggs, but I found that having hardboiled eggs already made and peeled made getting in my protein easy. My favorite part of this bowl is bean dip, which is so easy to make. The tortilla chips on top aren’t necessary but are a really great touch. If you make enough of the tortilla chips and bean dip you can also keep it as a snack for the week.

Cook: 30 mins

Active: 10 mins

Serves: 5

Ingredients:

  • kale and/or spinach
  • bell pepper
  • pinto beans (1 can)
  • eggs
  • avocado
  • salsa
  • whole wheat tortilla
  • cumin
  • chipotle chili powder
  • garlic powder
  • salt and pepper
  • olive oil
  • water

supplies

  • large pot
  • small pot
  • mixing spoon
  • cutting board and knife
  • baking sheet

Instructions:

  1. Get the bean dip going by heating two tablespoons of olive oil in a small sauce span. When the pan is hot, add  the beans and spices. Add about a cup of water to the pot and bring it to a boil. When it reaches a boil, lower the heat to simmer it. Allow the beans to simmer, stirring and mashing the beans up occasionally as you prepare the rest.
  2. For the hardboiled eggs, add the eggs to a large pot so that they aren’t crowded. Cover with cold water. Bring the water to a boil and as soon as it reaches a boil take it off the heat and cover the pot with the lid. Let the eggs sit with the lid on for 17 minutes. After 17 minutes, drain them and rinse with cold water.
  3. For the tortilla chips, preheat the oven to 400°. Cut the tortilla into strips and place on a baking sheet. Drizzle with olive oil and sprinkle with garlic powder, cumin, salt, and pepper. Bake for around 10 minutes or until crispy.
  4. Wash and cut the kale or spinach and bell peppers.

photo by Lea Kriesberg

 

recipe by Lea Kriesberg

easiest chili ever

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photo by Lea Kriesberg

Chili is my go-to dinner. It’s easy to make in bulk for the week and requires just one pot. You can use canned beans, which makes it inexpensive, easy, and full of protein and fiber. Canned beans, grains, vegetable stock, and canned tomatoes are all things you can keep on hand because they have a long shelf life. This makes chili easy to throw together any time. Also, using beans as a source of protein rather than turkey or chicken saves you time and money. Canned beans cost less than one dollar and dry beans cost even less. Chili can be made in less than one hour and can easily be tailored to whatever vegetables, beans, grains, or proteins you like and have. I like to use a variety of beans and add quinoa for more protein and substance. You can leave this out or substitute brown rice. For this chili, I added the spices at the beginning rather than throwing them in at the end and I think it helps bring out the flavors more without adding any cooking time. Taking an hour of time to throw a pot of chili together is so worth it. You have a satisfying and healthy meal ready when you come home after a long day of class. You can easily make chili freestyle, but this recipe can serve as a base for whatever kind of chili you like.

photo by Lea Kriesberg

Prep time: 20 minutes

Cook time: 40 minutes

Serving: 5-6

Ingredients:

  • 1 can black beans
  • 1 can kidney beans
  • 1 28 oz. can crushed tomatoes
  • 2 cups vegetable stock
  • 1 yellow onion
  • 2 bell peppers
  • 4 carrots
  • 1 cup quinoa
  • 2 tablespoons oil
  • 2 tablespoons garlic powder
  • 2 tablespoons cumin
  • 1 tablespoon chipotle chili powder
  • 1 tablespoon Old Bay seasoning
  • 1/2 tablespoon salt
  • 1 teaspoon pepper

supplies:

  • large pot
  • cutting board
  • knife
  • large spoon
  • measuring cups and spoons
  • peeler
  • can opener

Instructions:

  1. Prepare all of your vegetables. Chop the carrots, onions, and peppers into small pieces. Open all of the cans.
  2. Heat your oil in the large pot over medium-low heat. When the oil is hot (check by flicking some water into the pot) add the onion. Stir the onion occasionally and if you see any browning turn the heat down. After four or five minutes when the onions are softened add the garlic powder and cumin. Let the onions cook with the garlic and cumin for a few more minutes until they are softer and slightly translucent.
  3. Add the rest of the spices to the pot and cook the spices with the onion for two to three minutes.
  4. Add your canned tomatoes, vegetable stock, beans, vegetables, and quinoa. Turn the heat on high and bring it to a boil, then reduce the heat to low to bring it to a simmer (you should see small bubbles). If you want your chili to be less thick, add more water or vegetable stock. Set a timer for 20-30 minutes and let everything simmer with the lid slightly cracked. After the 20-30 minutes is up the vegetables and quinoa will be cooked.

photo by Lea Kriesberg

recipe by Lea Kriesberg