Quinoa and Brussels Sprouts with Red Bean and Sweet Potato Cutlets and a Creamy Lemon Drizzle
I was in the mood for something healthy and wanted to make use of what we had in the pantry and refrigerator, so out came this yummy duo: Quinoa and Brussel Sprouts with Red Bean and Sweet Potato Cutlets and a Creamy Lemon Drizzle. The sweetness of the sweet potato in the cutlet pair rather well with the brussels sprouts.
Quinoa and Roasted Brussels Sprouts
About 1 pound of brussels sprouts, cleaned and halved with stems trimmed
1 small to medium-sized onion
Approximately 4 Tablespoons olive oil
1 cup of quinoa
2 cups of vegetable broth
Preheat the oven to 375 degrees. Chop the onion into small strips or medium dice. Drizzle a couple tablespoons of olive oil over the onion and stir to coat. Put the onion in a large casserole dish and put it in the oven. After 20 minutes, add your brussels sprouts along with a couple more tablespoons of olive oil. Stir it on up, and stick it back in the oven for another 45 minutes to 1 hour (stirring occasionally), depending on how soft you like your brussels sprouts.
While the brussels sprouts are cooking, you can make your batch of quinoa. Follow you package instructions, but usually its 1 cup of quinoa for 2 cups of liquid. We are using vegetable broth to add more flavor. Bring the vegetable broth to a boil, add the quinoa, bring it up to a boil again, then cover and cook over medium heat for about 12 minutes until the liquid is absorbed. After 12 minutes, take the quinoa off the heat, fluff it with a fork, and let it sit for about 15 minutes until the brussels sprouts are ready to come out of the oven.
When the brussels sprouts are done, you can stir it in the quinoa, adding salt and pepper to taste. A tablespoon of lemon juice or balsamic vinaigrette would probably also be good here.
Red Bean and Sweet Potato Cutlets
1 15 oz. can of red beans, drained and rinsed
1 small sweet potato/red yam
3 Tablespoons olive oil, separated
1/3 cup chopped red onion
2/3 cup mushrooms (I used white button mushrooms, but you can substitute whatever kind you have on hand)
2 cloves of garlic
1/3 cup white wine
2 Tablespoons soy sauce
1/4 tsp. lemon zest
3/4 cup shredded carrot
1/4 cup bread crumbs
1/4 cup Vital Wheat Gluten
1 tsp. tomato paste (don’t go out of your way for this one, but use it if you have it on hand)
Preheat the oven to 375 degrees.
In a medium sized bowl, mash up the red beans in 2 tablespoons of the olive oil with a fork until no whole beans are left. While you’re doing that, wrap your sweet potato in saran wrap, poke a few holes in it, and zap it in the microwave until soft (about 4-5 minutes). When the sweet potato has come out and is cool enough to touch, cut it in half and scrape out the insides into the red beans and mush it around until it has a pretty even consistency.
Take your last tablespoon of olive oil and heat it in a saute pan. Cook the red onions until softened a bit (a few minutes), then add in the garlic for a minute, followed by the mushrooms. Cook the mushrooms until most of the liquid has come out, and add the white wine. Saute it on medium until it’s bubbling and the liquid has reduced by about half.
Pour the mushroom mixture in with the red beans and sweet potato along with the soy sauce, lemon zest, shredded carrot, bread crumbs, vital wheat gluten, and tomato paste. Mush it around with your hands until completely blended. Form into desired cutlet shapes, (approximately six half-circles). Spray a baking sheet with oil, as well as each side of the cutlet. It can be cooked in the oven for approximately thirty minutes (20 minutes on one side, 10 minutes flipped over), or you can lessen the cooking time a bit, and finnish it off with some oil in a frying pan to make it slightly crispier on the outside (recommended).
2 parts Vegenaise for every 1 part lemon juice.
Simply whisk the Vegenaise and lemon juice together so there’s no Vegenaise clumps left. Drizzle the desired amount over Quinoa/Brussels and Cutlets.