Spinach and Feta Pie with Chickpea-Flour Crust

Filling:

• 1 pound frozen cut-leaf spinach, thawed, moisture squeezed out
• 2 eggs
• 6 oz feta cheese, crumbled
• 1/2 c. 2% cottage cheese
• 1/4 tsp salt
• black pepper

Crust:

• 1 c. chickpea flour (also called besan)
• 1 T. extra-virgin olive oil
• 3/4 tsp. salt
• 1 c. water

Preheat oven to 500 degrees.  Use cooking spray to lightly mist a cast-iron skillet; place skillet in oven and heat for at least 10 minutes.

In a large mixing bowl, whisk together crust ingredients (chickpea flour, olive oil, salt and water) until there are no lumps.

Remove hot skillet from oven.  Pour batter for crust into skillet.  Return to oven for 10 minutes.

In a separate bowl, combine spinach with eggs, feta, cottage cheese, and salt.  Blend well.

Remove skillet from oven, and reduce oven temperature to 400 degrees.  Spread spinach filling evenly over crust, sprinkle with black pepper, and bake for 20 minutes longer. Cool for 10 minutes before slicing into six pieces.

Serves 6; 187 calories.

VERDICT:  I could not find chickpea flour anywhere, so I used whole-wheat flour instead.  The whole crust process didn't seem like it could possibly work, but it was kind of magical.  The spinach filling was salty and delicious, and the whole thing felt quite healthy.  From Racing Weight.  Keep!

Tomato-Basil Soup with Pearled Barley

• 1/2 T. extra-virgin olive oil
• 3 cloves garlic, minced
• 5 cups water
• 1 c. pearl barley, rinsed and drained
• 1 6-oz can organic tomato paste
• 2 cups Swiss chard or spinach, finely chopped
• 1 tsp salt
• 1 handful fresh basil, shredded

In a large pot, heat olive oil and garlic over medium heat and cook until fragrant.

Add water and barley, and raise heat to high.  When water boils, turn down to low and cover.  Simmer for 15 minutes.

Add tomato paste, chard, and salt, and stir to dissolve tomato paste.  Simmer for 15 minutes longer.  Add basil for the last 2 minutes, then remove from heat and serve.

Serves 4; 204 calories.

VERDICT:  I love the minimal ingredient list (plus, it uses the whole can of tomato paste!), and the soup itself is just fine. From Racing Weight.  Keep, and make during basil season.

Wheat Berry Salad with Feta and Olives

• 3 cups water
• pinch of salt
• 1 cup wheat berries
• 1/2 c. red onion, chopped
• 2 large tomatoes, chopped
• 1/2 cup parsley, chopped
• 1/4 c. kalamata olives, chopped
• 4 oz. feta cheese, crumbled
• 2 teaspoons red wine vinegar
• 1/4 teaspoon black pepper

Combine water with a pinch of salt in a medium saucepan and bring to a boil over medium-high heat.  Add wheat berries, reduce heat, cover, and simmer for 60 minutes or until tender but chewy.  Remove from heat, strain water, and transfer wheat berries to a bowl.  Refrigerate wheat berries while other ingredients are prepared.

In a large mixing bowl, combine all remaining ingredients and mix gently to combine.  Once cool, fold in the wheat berries and chill until serving.

Sers 4; 233 calories.

VERDICT:  I substituted grape tomatoes and white onion.  A pretty standard grain salad, but easy and good. From Racing Weight. Keep.

Chickpea-Pesto Tomato Soup

• 1 tablespoon olive oil
• 1 diced onion
• 2 minced garlic cloves
• 1 28-ounce can fire-roasted crushed tomatoes
• 2 cups low-sodium vegetable broth
• 1 teaspoon sugar
• 1/4 teaspoon black pepper
• 1 15-ounce can drained, rinsed chickpeas
• 1/4 c. basil pesto

In a pot, saute onion in olive oil over medium heat till soft, about 4 minutes. Add garlic; cook 30 seconds. Add the tomatoes and broth; bring to a boil.  Reduce heat to low and simmer for 5 minutes. Add sugar and black pepper.

Add one 15-ounce can drained, rinsed chickpeas. Cover and simmer 10 minutes. Top each serving with a dollop of basil pesto.

Serves 4; 258 calories.

VERDICT:  Very easy, not bad result.  Keep.

Red Lentil and Black Bean Stew

• 1 T. extra-virgin olive oil 
• 1 large onion, chopped 
• 2 minced garlic cloves 
• 1/2 teaspoon chili powder 
• 1/2 teaspoon cumin 
• 1/4 teaspoon paprika 
• 4 cups vegetable broth 
• 1 tablespoon tomato paste 
• 3/4 cup red lentils 
• 1 can (15 oz) black beans, drained and rinsed, mashing half the beans with a fork 
• 1/4 teaspoon salt 
• juice of one lime 
• 1/4 teaspoon black pepper

Heat oil in a large soup pot over medium heat.  Add the onion and cook until soft, about 5 minutes. Add garlic, chili powder, cumin, and paprika; cook for 1 minute. Add broth and tomato paste; bring to a boil. Add the lentils, lower heat, and simmer until tender, about 25 minutes.

Add the beans (whole and mashed), lime juice, salt and pepper. Cook five minutes. Garnish with cilantro.

Serves 4; 248 calories.

VERDICT:  Winner!  This is easy, hearty, healthy, and really, really good.  I'm already plotting to make it again.  Keep.

Pumpkin, Leek, and Mushroom Pita Pizzas

• 1 Tbs. olive oil
• 4 small or 2 medium leeks, halved or quartered and thinly sliced (4 cups)
• ¼ tsp. salt
• ¼ cup white wine
• ¾ cup pumpkin or butternut squash purée
• ¼ cup prepared pesto
• 4 whole-wheat pita rounds
• 6 button mushrooms, thinly sliced

Preheat oven to 425°F.

Heat oil in skillet over medium heat. Add leeks and salt, cover pan, and cook 5 minutes, or until softened. Add wine, and simmer uncovered 2 minutes, or until most of liquid has evaporated. Set aside.

Stir together pumpkin purée and pesto in small bowl.

Spread each pita with 1/4 cup pumpkin mixture. Top with 1/2 cup leeks, then mushroom slices. Place pitzas on ungreased baking sheet, and bake 8 minutes, or until crust is crisp and edges are browned.

Serves 4: 333 calories.

VERDICT:  Super-easy and good.  Also surprisingly amenable to toaster-oven cooking at work, once all the components are made.  Keep!

Mushroom Tacos al Pastor

• 3 tablespoons extra virgin olive oil
• 1 yellow onion, diced
• 1 pound assorted mushrooms (creminis and portabellos work well), cleaned and cut into large chunks
• 2 cloves garlic, miced
• 1 tsp cumin
• 1 teaspoon oregano
• 2 teaspoons dark chili powder
• 1 orange, juiced
• 1 lime, juiced, plus two wedges of lime
• 1/2 tsp salt
• Cilantro
• 6 small corn tortillas
• queso fresco, optional

Heat oil in a large skillet over medium high-heat. Set aside 3 T. onion.  Add remaining onion and mushrooms to the skillet and sauté for about 10 minutes--until onions are tender and mushrooms begin to brown.

Add garlic, cumin, oregano, and chili powder to onions and mushroom.  Saute for 30 seconds until garlic is aromatic, then add orange and lime juice, and salt.  Cook for two to three minutes until the juice reduces.

Heat tortillas according to package directions.

Spoon mushroom mix into tortillas and garnish with reserved raw onion, chopped cilantro, and queso fresco, if using.  Squeeze lime juice on top.

Serves 2; 498 calories.

VERDICT:  These are good, and probably would be even better with a little fresh pineapple, as suggested by the recipe note.  However, a pound of mushrooms for two people is a considerable expense and cleaning effort.  Toss.