A basket of burger and fries is a classic American meal; yet, for those who are health conscience, vegetarian or vegan :: vegano it doesn’t mean you have to miss out. These mini lentil and chickpea burgers are so good that even meat eaters will love them.
Hamburgers aren’t about tasting the meat; if you wanted to do that, you would eat a steak :: bistecca or just the patty. The star of hamburgers are the toppings and sauces: crisp iceberg lettuce, juicy red tomatoes and mustard, ketchup or mayo slathered on top—and this is just the most basic. Nowadays consumers want more complex flavor options on their hamburgers and veggie burgers like caramelized onions, sautéed mushrooms, spicy jalapeños, buttery avocado or foreign cheeses like Gorgonzola, Parmigiano Reggiano or Gruyere.
Lentils and chickpeas :: ceci are the perfect substitution for a meat patty. Not only do they have a subtle flavor that won’t overwhelm the other toppings, but they also have a perfect texture that is soft when bitten into, yet doesn’t fall apart on the bun.
In addition to the toppings listed above, other great healthy options are:
These vegetarian and vegan mini lentil and chickpea burgers are so good that even meat eaters will love them!
Serves: Makes 18 mini patties; serves 4-6 people
Ingredients
1 tablespoon extra virgin olive oil
1 large garlic clove, finely chopped
1 small onion, finely chopped
1 carrot, finely chopped
1 celery stick, finely chopped
Salt and freshly ground black pepper
2-3 tablespoons water
One 410g (240g) can of lentils (1½ cups), drained and rinsed
Two 300g (220g) cans chickpeas (2½ cups), drained and rinsed
½ cup (50g) rolled oats
½ cup (60g) bread crumbs
18 mini hamburger buns
Instructions
Heat oil in a skillet over medium eat then ad the garlic and onion, cook for 2-3 minutes. Add the carrot, celery, salt, pepper and water. Cook until the vegetables are soft and the water has absorbed, about 5-6 minutes.
Pour the mixture into a blender or food processor and add the lentils and chickpeas. Blend until combined. Add the oats and blend for another minute.
Pour the mixture into a bowl and stir in the bread crumbs. Form into 18 mini patties. You can either heat the patties in the skillet until the patties are warm or add ½ tablespoon of extra virgin olive oil and then cook the patties so they brown on either side; about 3-4 minutes per side.
Cut the mini hamburger buns in half and heat them in the oven. Serve the mini lentil and chickpea burgers with toppings and sauces of choice.
Life gets busy—super busy, at times. That’s why it’s always good to have a few no-fuss recipes :: ricette up your sleeve for evenings where you need to get a healthy dinner on the table but don’t have a lot of time to spend in the kitchen. This wild caught sesame salmon recipe is perfect for these occasions.
Mr. Italicano and I have had a super intense couple weeks. He’s busy studying for his sailing license examination and I am taking two interesting evening courses—one on natural cooking :: cucina naturale and the other to become a sommelier.
Thrown into our busy schedules are biweekly tennis lessons and other appointments, leaving me little time in the evenings to prepare dinner. In moments like these, it would be quite practical to buy some ready-made dinners, but I don’t. Ever. Prepackaged food :: cibo preconfezionato is horrible for you and is full of preservatives, sweeteners, and artificial coloring.
Farmed salmon :: salmone di allevamento is also full of artificial coloring due to the colored fish food pellets that they are given to eat, not to mention these salmon contain toxins like PCBs that are carcinogenic (cancer causing) and antibiotics. I don’t know about you, but I don’t want to put that junk in my body let alone feed Mr. Italicano with it. No, thanks. Certainly, wild caught fish is more expensive, however, I would rather eat less, but better quality food.
Reducing the ingredient list :: elenco di ingredienti is an easy way to make a quick meal. Fewer ingredients mean less preparation time. There is a word of delicious recipes that you can try out that have just 5 ingredients or less like: roasted kabocha squash fries, millet stuffed tomatoes, or John Dory with capers and tomatoes. Recipes like these allow you to cook delicious healthy food in no time at all.
Wild caught sesame salmon is a perfect recipe for a quick and healthy weeknight dinner when you don’t have a lot of time to spend in the kitchen.
Serves: 2
Ingredients
2 wild caught salmon steaks, rinsed and dried
Salt and black pepper, to taste
3 teaspoons toasted sesame seeds
1 tablespoon extra virgin olive oil
Instructions
Preheat the oven to 400°F (200°C).
Season with salt and freshly cracked black pepper then top both sides with the sesame seeds. Put the salmon steaks in a baking dish and bake for 15-20 minutes or until the salmon flakes easily with a fork. Serve with a drizzle of extra virgin olive oil.
This shrimp quesadilla with mango salsa is the perfect meal for the gradual change from summer to fall when it’s still delightfully pleasant outside that you crave fresh and light flavors, but due to a hint of crispness in the autumn air you also want the comfort of something warm to bite into. I don’t know about where you live, but here in Italy we’ve had quite a variety of weather, from cool autumn mornings that morph into sunny summer afternoons—it’s like summer is trying to hold onto her spotlight on the stage ::palco even though it’s falls turn to be the star. I honestly don’t mind their little spat ::battibecco, I enjoy the blending of these two seasons.
The quesadilla originated from Mexico and is made up of a tortilla, melted cheese ::formaggio sciolto and other fillings, if desired. The word “quesadilla” derives from the Spanish words for “tortilla” (a type of unleavened bread, i.e. made without leavening agents) and “queso” (cheese). The thing I love about unleavened flatbread::pane azzimo is that it is a universal recipe that consists of flour and water, yet varies depending on local ingredients, traditions and flavors. Some cultures add salt, while others add oil, lard or spices. Here are just a few examples of different variations of unleavened flatbreads found throughout the world:
Mexico/Spain—It is called a “tortilla” and is made with either finely ground wheat flour or corn flour (masa harina).
Italy—It is called a “piadina” and is made from white flour, lard or extra virgin olive oil, salt and water.
South Asia—They use atta flour to make “chapati” and “roti”.
China—Although called “laobing”, it is often times referred to as a “Chinese pancake”.
Arab—Their version is called “khubz” and is traditionally baked in clay ovens.
What other kinds of flatbreads are typical in your country or countries you have visited while traveling?
I made a black bean and pecorino quesadilla with guacamole and salsa for my recent appearance on one of Italy’s most popular national TV cooking shows, La Prova del Cuoco. Being that I couldn’t find masa harina flour, I opted to make a flour tortilla. The only problem is that most often the dough for flour tortillas needs to rise for at least 30 minutes. Good news! I’ve successfully made flour tortillas ::le tortille di grano , that only need to rise for 10 minutes. You’ll want to say goodbye to the store bought flour tortillas, these are so much better and they are so easy to! You just need to follow one easy trick: roll out :: stendere the tortillas super thin on a well floured surface then place a warm damp towel over the top (I’ve also successful made the tortillas just by letting them rest on a cutting board without the towel, but it does help them rise a bit more.) Really. It’s as simple as that. Cool, huh?
Now for the filling! There are so many delicious options, how is one really suppose to choose? If you are craving something fresh and flavorful, try this tangy shrimp and mango salsa recipe below. If you want an Italian flair, how about grilled zucchini, fresh buffalo mozzarella, pesto and pine nuts? You can even use these tortillas for a quick dessert—just melt some butter on top of a tortilla in a skillet :: padella, add some cinnamon :: cannella and sugar then roll it up o perhaps slather on some homemade nutella and fresh strawberries. The options are endless. Go forth and create.
These shrimp quesadillas with mango salsa make the perfect meal for when you crave something healthy and full of flavor.
Serves: 2
Ingredients
For the Tortilla: (Makes 2 tortillas)
½ cup (70g) all purpose flour
2 pinches of salt
½ tablespoon extra virgin olive oil
3 tablespoons hot water
For the shrimp:
10 shrimp, deveined and rinsed
1 garlic clove, minced
2 teaspoons honey (I used acacia)
2 teaspoons vodka
Dash of paprika
Salt and pepper, to taste
For the mango salsa:
¼ small red onion, finely diced
½ hot pepper, finely diced
½ mango, diced
¼ grapefruit, juiced
¼ lime, juiced
5-7 basil leaves, chopped
Salt and pepper, to taste
Toppings:
2 handfuls grated asiago, white cheddar, Monterey jack or pepper jack cheese
Greek yogurt, as needed
Instructions
For the tortillas:
In a small bowl combine the flour and salt. Stir until combined.
Add the extra virgin olive oil and hot water. Knead for 1-2 minutes on top of a clean workspace that has been generously covered with flour. Divide the dough into two balls and roll out each ball into a round disk the size of the bottom of a large skillet. Cover with a warm, wet dish towel for at least 10 minutes.
For the shrimp:
In the meantime, add the shrimp, garlic, honey, vodka, paprika, salt and pepper to a small skillet. Cook over medium heat for 3-4 minutes or until the shrimp has changed from transparent to white.
For the salsa:
In a small bowl, combine the red onion, hot pepper, mango, grapefruit, lime, basil, salt and pepper. Chill in the refrigerator until ready to serve.
To assemble:
After the shrimp and salsa have been prepared, cook each tortilla for 1-2 minutes on each side over high heat, checking often that the bottom is not burning. The tortilla is done when each side has golden brown spots. Don’t overcook. The tortilla should still be pliable when folded over in half.
When the tortilla has been cooked on both sides, turn down the heat to low and add half of the cheese and the shrimp to half of the tortilla and fold the other half over the filling. Repeat for the second quesadilla. (If you use a large skillet you can cook both quesadillas at a time).Cook slowly until the cheese has melted. Transfer to a cutting board and slice each quesadilla into three pieces and serve with greek yogurt and mango salsa.
These couscous cakes are a busy person’s lifesaver. In under 20 minutes you can have an elegant, delicious and wholesome meal on the table. They are a great make-ahead dish and freeze fantastically. If you find yourself constantly on the go but want a healthy meal or snack, this is the perfect recipe for you!
I am on a mad dash to create fifteen 20 minute meals to present to the television producers ::produttori televisivi for when I will appear on Italy’s most famous national television cooking show, La Prova del Cuoco, this September. My first attempt was these couscous cakes, and, boy, were they a winner. Hopefully the judges will think so as well!
Buttery avocado and smooth cannellini are mashed together with crunchy bread crumbs :: pane grattugiato, aromatic basil, pungent chives and to add some heat, I’ve thrown in some finely diced hot peppers. Now toss in the cooked couscous to add texture and drizzle in some extra virgin olive oil and Organic Balsamic Vinegar of Modena from La Vecchia Dispensa. (One of my favorite balsamic vinegar producers.) Season with a pinch of sea salt and freshly ground black pepper before scooping up handfuls of the mixture to form 6 patties. Pour in a few spoonfuls of extra virgin olive oil in a skillet and set the couscous cakes con top and cook until the out layer turns a nice golden hue. If you prefer a lighter version, you can skip the oil and heat the couscous cakes directly on the pan, although they won’t brown as nicely.
Arrange the couscous cakes on a serving plate, or over arugula :: rucola that has been tossed with extra virgin olive oil and balsamic vinegar. Top each cake with a dollop of greek yogurt and scatter some chives over the creamy white mountain. If you want to impress your guests and have them drooling over your food, remember this gold rule: garnish, garnish, garnish. Just check out the difference it makes in the photo below!
Now comes the best part: devouring these little cakes. If any remain (which, I assure you will be unlikely) you can store them in the refrigerator; just reheat them for a few minutes or enjoy them cold. Double ::raddoppiate the batch and pop these couscous cakes in the freezer for a meal to have on hand for unexpected guests or an unexpected change in your lunch or evening plans.
These couscous cakes are a busy person’s lifesaver. In under 20 minutes you can have an elegant, delicious and wholesome meal on the table. They are a great make-ahead dish and freeze fantastically. If you find yourself constantly on the go but want a healthy meal or snack, this is the perfect recipe for you!
Serves: 6 cakes
Ingredients
¼ cup (48g) couscous
½ ripe avocado* (very important that it is mature)
½ cup canned cannellini beans (or other white bean), drained
¼ cup (33g) finely ground bread crumbs
⅓ cup (7g) loosely packed basil, finely chopped
2 tablespoons (10g) chives, finely chopped + more for garnish
Pinch of sea salt, freshly ground black pepper, as needed
Greek yogurt, as needed (optional)
Instructions
In a small bowl, combine the couscous with ¼ cup hot (but not boiling) water. Set aside.
In a medium bowl, mash the avocado and cannellini beans together then toss in the bread crumbs, basil, chives, hot pepper, balsamic vinegar, extra virgin olive oil, sea salt and black pepper. Stir in the couscous and form 6 patties with your hands.
Drizzle 1-2 tablespoons of extra virgin olive oil in a skillet. Set the patties on top and cook over medium heat for 3-5 minutes on each side or until the outer layer has a nice golden hue. Top with a dollop of greek yogurt and sprinkle chopped chives on top. Serve alone or with salad greens that have been tossed with extra virgin olive oil and balsamic vinegar.
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Note: This post is not paid by La Vecchia Dispensa. They were kind to send me some samples of their products; I only support the companies I believe in and the products I love and would use myself.
This is my Italian aunt-in-law Anna Rita’s borlotti bean recipe. Ahhh, the beauty of marriage. Not only am I lucky to have married an amazing man, I have also acquired a wonderful family :: famiglia that includes some exceptional cooks. What more could a food blogger want than to learn authentic Italian recipes, like Homemade 7 Grain bread from her mother-in-law or this borlotti bean recipe from her aunt-in-law? I feel truly blessed:-)
I still remember when Mr. Italicano and I had just started dating and how he would rave about this bean recipe to almost an incessant point. I didn’t understand what.the.big.deal.was….I mean, come on, there are just beans! Well, truth be told, my attitude changed the first time I tried them for myself and literally ate three large helpings in one sitting. I was addicted, and like him began to drool :: sbavare the moment one of us started talking about these plump oblong borlotti beans in there fragrant sauce (also called cranberry beans).
The secret is in the spiced vegetables that truly leaves your mouth in food heaven. Although you can make and eat these beans the same day, I highly recommend that you make them the day before. They are good the same day but *delicious* the day after since they have had time to marinate in their sauce. The scents of cloves :: chiodi di garofano and cinnamon that fill the house are an added plus, making me want to make this recipe just to be surrounded by these comforting aromas that remind me of home. What are the smells that remind you of home?
A quick shout-out to my Aunt Jane. After she had so patiently listened to me ramble on about this recipe when she came to visit last summer. Aunt Jane, here you go…finally!! 🙂 And, here is another recipe with borlotti beans: vegetable couscous with borlotti beans.
Forget the meat and try these borlotti beans for a healthy and delicious dinner that is packed with protein.
Serves: 4-6
Ingredients
½ cup extra virgin olive oil
Vegetable bouillon cube
½ large white onion, finely chopped
3 carrots, finely chopped
3 celery spears, finely chopped
1-2 garlic cloves, finely chopped
1.2 pounds (1/2 kilo) shelled borlotti beans
6 datterini or grape tomatoes, skins removed (I usually keep a bag of datterini tomatoes in the freezer then just run them under water and their skins pop right off)
10 cloves
½ Cinnamon stick
Dry white wine, as needed to cover all the vegetables and beans
Instructions
Bring a large pot of water to boil, add a tablespoon of course salt then add the borlotti beans and cook until they are half way cooked, about 10 minutes.
In another large pot, add the extra virgin olive oil, vegetable bouillon cube, onion, carrots, celery and garlic. Cook on medium-low heat for 15 minutes, stirring every few minutes.
Add the borlotti beans, tomatoes, cloves and crumble in the cinnamon stick. Add enough white wine so it covers all of the vegetables and beans. Stir well. Cover and let simmer on low for around 2 hours, checking periodically to make sure that there is some liquid at all times, adding a bit more wine or water if needed.
I recommend making this recipe a day (even two) in advance and storing them in the refrigerator with plastic wrap then reheating or serving them cold.
Anchovies get a bad rap. Many people instantly think of anchovy pizza and how peculiar it is to have salty fish :: pesce on their beloved thin crust bread. You may be among them; you may be quick to snub this recipe after reading the title, or maybe you already have and will never read these words. It’s quite a shame, however, as anchovies are the secret punch of flavor in a lot of Mediterranean dishes :: piatti and even tucked away in commonly used American sauces, ahem, Worcestershire sauce or ceasar salad dressing, just to name two.
Italy’s gastronomy often incorporates this salty little fish into a variety of different recipes. From appetizers to pastas, main dishes to pizzas, anchovies, or acciughe in italian, are quite common. I, like many of you, was quite skeptical to try them; yet, now I find myself craving for this salty flavor much like I do soy sauce.
What I truly love about traveling is immersing myself in the local traditions and food is a big and important part of every culture :: cultura. Fresh anchovies aren’t nearly as salty as those conserved in oil. Anchovies also boast numerous health benefits like being rich in omega-3 fatty acids, high in protein and iron, and are beneficial for heart, skin and eye health. I implore you to let your daring side take action before joining in on the naysaying about this tiny little scrumptious fish, this really is a recipe to try!
Marinated anchovies are a typical Italian dish and are delicious alone or served with this arugula pesto. They an be eaten as an appetizer, side or main dish.
Serves: 2
Ingredients
For the marinated anchovies:
8 ounces (250g) fresh anchovies, cleaned, scaled and opened
White wine vinegar
Salt and freshly ground black pepper, to taste
½ lemon, juiced
Handful of basil, chopped
1-2 teaspoons red pepper corns (optional)
Pinch of ground chili pepper (optional)
Extra virgin olive oil
For the arugula pesto:
3 ounces (85g) arugula
¼ cup (23g) walnuts
½ tablespoon (7.5g) capers
¼ cup freshly shelled peas, boiled in unsalted water for 2-3 minutes
7 large basil leaves
1 clove garlic
2 tablespoons extra virgin olive oil
¼-1/2 lemon, juiced (adjust to taste)
Salt and freshly ground black pepper, to taste
Instructions
For the marinated anchovies:
Layer the anchovies in a rectangular casserole dish. Pour enough white wine vinegar to completely cover the anchovies. Season with salt and freshly ground pepper. Store in the refrigerator for a few hours. The anchovies are ready when they change from transparent to a whitish color.
Drain the marinade and layer the anchovies in a clean rectangular casserole dish or rimmed serving plate. Squeeze lemon on top of each layer of anchovies and top with basil, red pepper corns and ground chili pepper. Pour extra virgin olive oil on top until the anchovies are completely covered. Refrigerate until cold. Consume within 1 day.
For the arugula pesto:
Put all the ingredients in a blender or food processor and pulse until well blended. Refrigerate. Serve on top or alongside the marinated anchovies.
A basket of burger and fries is a classic American meal; yet, for those who are health conscience, vegetarian or vegan :: vegano it doesn’t mean you have to miss out. These mini lentil and chickpea burgers are so good that even meat eaters will love them.
Hamburgers aren’t about tasting the meat; if you wanted to do that, you would eat a steak :: bistecca or just the patty. The star of hamburgers are the toppings and sauces: crisp iceberg lettuce, juicy red tomatoes and mustard, ketchup or mayo slathered on top—and this is just the most basic. Nowadays consumers want more complex flavor options on their hamburgers and veggie burgers like caramelized onions, sautéed mushrooms, spicy jalapeños, buttery avocado or foreign cheeses like Gorgonzola, Parmigiano Reggiano or Gruyere.
Lentils and chickpeas :: ceci are the perfect substitution for a meat patty. Not only do they have a subtle flavor that won’t overwhelm the other toppings, but they also have a perfect texture that is soft when bitten into, yet doesn’t fall apart on the bun.
In addition to the toppings listed above, other great healthy options are:
