Archive | March 2014

Chickpea Cassoulet

Chickpea Cassoulet

The hearty, slow-cooked dish known as cassoulet may be the ultimate one-pot meal. Originating in southwestern France, and named after it’s cooking vessel, the deep round earthenware pot known as the cassole, cassoulet has traditionally been prepared by slow stewing beans with a variety of pork and duck products. However, this version substitutes the meat for additional vegetables, which not only provides for a much lighter and healthier meal, but it also greatly reduces the long cooking time that is generally required. This recipe serves 8.


  • 1 yellow onion, diced
  • 2 carrots, diced
  • 1 red pepper, diced
  • 3 medium zucchini, diced
  • 4 cloves garlic, minced
  • 2 tablespoons olive oil
  • ¼ cup white wine
  • 3 14 oz cans chickpeas
  • 1 28oz stewed tomatoes
  • 1 14 oz can vegetable broth
  • 2 teaspoons dried thyme
  • 1 teaspoons cumin
  • 1 teaspoons onion powder
  • 1 teaspoon garlic powder
  • 1 tablespoon balsamic vinegar
  • dash of hot sauce
  • salt and pepper to taste



  1. Saute vegetables in olive oil at medium-high heat in a large soup pot for 5-10 minutes until soft and translucent.
  2. Add the white wine and cook down until most of the liquid is evaporated.
  3. Add the rest of the ingredients, bring to a simmer, reduce heat to low, cover and let cook for 1 hour, stirring occasionally.
  4. Adjust seasoning as needed and serve.


 Nutrition Facts:

Calories: 180

Fat: 4g

Saturated Fat: 1g

Carbohydrates: 33g

Fiber: 7g

Protein: 5g



Shrimp Ceviche


Some people get freaked out at the thought of cooking their seafood simply by letting it marinade in the acid of lemon and lime juice. That is the traditional way that ceviche is prepared however, this recipe below calls for blanching the shrimp before marinating. Pre-cooking it provides a little insurance against foodborne toxins, and it actually helps prevent the shrimp from getting too soggy after hours in the juice. It serves 8.


  • Kosher salt
  • 2 pounds medium-small shrimp, peeled and deveined
  • 6-8 limes, juiced
  • 6-8 lemons, juiced
  • 2 oranges, juiced
  • 2 cloves garlic, minced
  • 2 large tomatoes, de-seeded and diced
  • 1 red onion, sliced into thin strips
  • 1 bunch cilantro, chopped
  • ¼ cup olive oil
  • 2 jalopenos, de-seeded and diced
  • salt and pepper to taste
  • Tabasco (or other hot sauce) to taste
  • 2 large avocados, peeled, seeded, and cut into 1/2-inch dice
  • 1 large cucumber, peeled and cut into 1/2-inch dice


1. In a large pot of boiling salted water, add the shrimp and simmer until just cooked through, about 5 minutes. Using a slotted spoon, transfer the shrimp to a bowl of ice water to chill.

2. Drain the shrimp, cut into 1-inch pieces, and transfer to a bowl. Add the lime, lemon, orange juice, and garlic. Stir to combine and refrigerate for at least 3-5 hours.

3. Stir the tomato, onion, cilantro, and jalopeno into the shrimp mixture and let sit at room temperature for about 20 minutes. Adjust seasoning with salt, pepper, and hot sauce if needed.

3.When ready to serve, gently stir in the avocado and cucumber. Serve with tortilla chips.

 Nutrition Facts:

189 calories

12 g fat

2 g sat

9 g carbohydrates

2 g fiber

13 g protein