Have you ever had chimichurri sauce? My first experience with this sauce/marinade was when I was first going plant based and a followed a recipe for chimichurri black bean street tacos. I’ve been in love ever since!
Chimichurri is originally from Argentina. It’s usually a cold green sauce for grilled meats but I’ve also seen it as a marinade. There is also a red version that I’m interested in trying one of these days. Either way it is a delicious zesty fresh herb and vinegar sauce. If you would rather have chicken in this recipe instead of the black beans, by all means substitute it. Chimichurri sauce is good on any protein source. I’ve made pork chops, chicken, and beans to go with chimichurri sauce before. All are delicious!
This is one of the ways that I like to use it, which is in a cold wrap. It’s simple, quick and easy to put together. This recipe as-is with a wheat tortilla is more carbohydrate dense, but with changing out the wrap and using lettuce or using the recipe on top of a salad would balance it out a little more. And then obviously if you were to change out the black beans for a more protein dense source like chicken or baked tofu, there would be more protein. Make it your own!
There are plenty of other ingredients you can add to this, but I personally just like the sauteed onion and zucchini mixture with the beans. If there’s something else you would add, let me know in the comments below.
1 cup Parsley, fresh (chopped) 1 cup Cilantro (coriander) (chopped) 1/4 cup Olive oil 4 tbsp Red wine vinegar 2 clove(s) Garlic 1 tsp Oregano, dried 1/2 tsp Cumin (ground, plus more for vegetables) 1/4 tsp Salt (plus more for vegetables, if desired) 2 can (15oz) Black beans, canned (drained and rinsed, or 3 cups cooked) 1 cup chopped Tomato 1 tbsp Olive oil 1 medium Zucchini (chopped) 1 small White onion (sliced) 4 large tortilla(s) Wheat flour tortilla
Prepare your chimichurri sauce. In a blender, blend together parsley, cilantro, 1/4 cup olive oil, red wine vinegar, garlic, dried oregano, 1/2 tsp cumin, and 1/4 tsp salt. Blend until smooth. Keep in the fridge in an air tight container. 2. In a skillet, add 1 tbsp olive oil and heat on medium high heat. Add in sliced onion and zucchini. Cook until it starts to brown, about 8-10 minutes. Sprinkle cumin and salt and pepper if desired. 3. To make the wrap, grab tortillas or a large green leaf like lettuce or swiss chard. Spread a large spoonful of chimichurri sauce, add a few spoonfuls of black beans and some of the sauteed onion and zucchini mixture, and top with the chopped tomatoes. Roll up the wrap and enjoy immediately. For Meal Prep: Once the onion and zucchini mixture is cool, mix in the black beans and tomatoes in an air tight storage container. I keep the chimichurri sauce separate in the fridge. Assemble the wrap when ready to eat.
Summer is here. Texas never is late with summer. I wanted to share this recipe with you as a quick, inexpensive, balanced lunch you can prep to have ready. I love having some sort of cold salad that I can prep ahead of time in the summer, and for me, the more lemon the better!
What I Look For In Lunch Preps
It needs to be easy with simple ingredients.
I need to be able to make it in 30 minutes or less.
It has to keep in the fridge for 4 days.
It has to be balanced nutritionally since this is a meal, and personally one of the most important to have balanced. Although it’s mainly important for your day to collectively be balanced.
Think about it, lunch is what keeps you going during the day. It’s something that needs to be enjoyable and satisfying. It shouldn’t weigh you down, but should keep your momentum going. For that to happen, it has to be balanced in protein, healthy carbs, and fats, and easily digestible and converted into energy that’s sustaining. That’s not to say you still won’t get the mid-afternoon yawns. That can be a time to unplug, have a snack if you need to, and take a mental break before heading into the evening.
Throughout the day you want a healthy balance of your macro-nutrients. And having meals that also have this balance is a good way to ensure you are getting what you need.
45-65% of your food should be from carbohydrates
20-35% from healthy fats
10-35% from protein
This recipe’s balance is as follows:
Balanced and ready to satisfy! Ready for the recipe?
Quinoa Tabbouleh with Lentils & Feta
Servings: 4 Main (2 cup serving size) or 6-8 sides
1 cup green onions, or about 5 green onions sliced
1 cup fresh mint, minced
1 cup fresh parsley, minced
1 hot house cucumber, chopped
2 cups cherry tomatoes, sliced
1/4 cup lemon juice
1/8 cup olive oil
1 cup low fat feta crumbles
Salt and Pepper, if desired
Pita bread or crackers
In a medium sauce pan, add quinoa, lentils and water. You can substitute some water for broth if you have it. And yes, you can cook green lentils with quinoa in the same pot! Let it get to a boil, and then reduce heat so that it is a simmer, cover, and let cook for 15-20 minutes.
In a large mixing bowl, add all your chopped vegetables and fresh herbs and mix together.
Make the simple lemon juice and olive oil dressing by whisking together until it’s combined and creamy. Should only take a minute or two.
Once the lentils and quinoa are done cooking, take off of heat and let cool for about 10 minutes. Add them to the bowl of fresh ingredients.
Add feta and dressing and mix together. Add salt and pepper if needed.
Serve or save for later. Eat with pita bread, crackers, etc. if you want.
I usually eat this with crackers. If you are using it for meal prep, the lemon is strong the first day, but after it has set for a day or so it calms down. You can always add more lemon to it if you want.
Enjoy! And as always, if you try the recipe, let me know how it turns out. : )
I love black beans. And being able to have them simply with other vegetables and flavors is always a good thing. Here is a simple recipe that is easy, low calorie, low fat, high protein, delicious and easy to make as a side, a snack, or meal prep for lunches. I’ve also used this as a topping for a bed of greens as a green salad or a topping for tacos. The list goes on!
1 Cup Cooked Black Beans
14.5 g Protein
0.7 g Fat
40 g Carbohydrates
16.6 g Fiber | Weight Management & Intestinal Health + Healthy Cholesterol Levels
28% Daily Value (DV) Iron | Healthier Blood
27% DV Magnesium | Healthy Bones
16% DV Potassium | Healthy Blood Pressure
16% DV Zinc | Healthy Immune System
36% DV Folate | Healthy Reproduction of Cells
Then you add in the antioxidant benefits of red bell pepper and red onion and you have a powerhouse of nutrients in a few bites.
Black Bean Salad (Corn Free)
2 cans of black beans
1/2 red bell pepper, diced
1/2 red onion, diced
handful of cilantro, chopped
2 tbsp lime juice
1/2 tbsp cumin
1 tsp chili powder
1 garlic clove, minced
Add all ingredients together in a large bowl and mix together.
Refrigerate until ready to eat. Let it sit for at least 10-15 minutes after mixing before eating.
108 calories | 0.5 g total fat | 0.1 g saturated fat | 0 g trans fats | 0 mg cholesterol | 409 mg sodium | 19.3 g carbohydrates | 7.7 g fiber | 0.7 g sugar | 6.7 g protein