Trio of Healthy Grains – Vegetarian & Gluten Free 


Trio of Healthy Grains – Vegetarian & Gluten Free 


Focusing on healthy and flavorful foods cn be hard at times. Trying new thigs sometimes can stress people out, so here are some simple recipes to help you along the way.

Easy. Simple. Done

1. Cous Cous


  • 1 c couscous
  • 1 c boiling water
  • 3 tablespoons olive oil
  • 1 clove garlic, minced
  • ¼  c diced red bell pepper
  • 4 green onions, sliced
  • 1 c cherry tomatoes
  • ½ c mushrooms, sliced
  • 1 c fresh basil leaves
  • 1 pinch salt
  • 1 pinch ground black pepper
  • 1 tsp balsamic vinegar
  • ¼  c grated Parmesan cheese


1. Preheat oven to 350°.

2. Stir cous cous into boiling water and return water to a boil.

3. Cover and remove pot from heat.

4. Let stand 5 minutes, then fluff with a fork.

5. While the cous cous is cooking, heat oil in a large skillet over medium heat.

6. Stir in garlic, green onions, mushrooms and peppers; sauté briefly.

7. Stir in tomatoes, basil, cooked couscous, salt and pepper.

8. Mix together and transfer to a 1 1/2 quart casserole dish.

9. Drizzle balsamic vinegar on top.

10. Bake in a preheated 350 degrees F (175 degrees C) oven for 20 minutes.

11. Sprinkle with Parmesan cheese while still warm.


2. Quinoa


  • 12 c water
  • 1 ½  c quinoa, rinsed
  • 5 pickling cucumbers, peeled, ends trimmed, and cut into ¼ -inch cubes
  • 1 small red onion, cut into ¼ -inch cubes
  • 1 large tomato, cored, seeded, and diced
  • 1 bunch Italian parsley leaves, chopped
  • 2 bunches mint leaves, chopped
  • ½  c extra-virgin olive oil
  • ¼  c red wine vinegar
  • 1 lemon, juiced
  • 1 ½  tsp salt
  • 3/4 teaspoon freshly ground black pepper


1. Bring the water to a boil in a large saucepan.

2. Add the quinoa, stir once, and return to a boil.

3. Cook uncovered, over medium heat for 12 minutes.

4. Strain and rinse well with cold water, shaking the sieve well to remove all moisture.

5. When dry, transfer the quinoa to a large bowl.

6. Add the cucumbers, onion, tomato, parsley, mint, olive oil, vinegar, lemon juice, salt, and pepper and toss well.


3. Bulgur Wheat


  • 1 c vegetable stock
  • ½  c dry bulgur wheat
  • 1 teaspoon butter
  • ¼  c dried cranberries


1. Bring stock to a boil in a pot, and mix in bulgur and butter.

2. Cover pot, reduce heat to low, and simmer 15 minutes.

3. Fluff cooked bulgur with a fork, and gently mix in the dried cranberries.


Roasted Tomato Sauce


  • 3 pounds plum tomatoes
  • 1 medium onion, halved and sliced 1/4 inch thick
  • 2 carrots, sliced into 1/4-inch rounds
  • 4 cloves garlic, peeled
  • ½  tsp dried thyme
  • 2 T olive oil
  • Coarse salt and ground pepper


1. Preheat oven to 425 degrees.

2. Use a sharp paring knife to core the tomatoes.

3. Cut tomatoes in half; transfer to one large (or two smaller) rimmed baking sheet; add onion, carrots, garlic, and thyme.

4. Toss tomato mixture with oil; season generously with salt and pepper.

5. Spread in a single layer (turn tomatoes cut side down).

6. Roast until tender, 45 minutes to 1 hour. If vegetables begin to brown too quickly, push them toward the center of the sheet.

7. Using tongs or your fingers peel off tomato skins; discard.

8. Transfer mixture (including juices) to a blender; pulse several times, until chunky.

9. Let cool completely; transfer to an airtight container.


Black Bean Puree


  • 1 14 oz can black beans, drained & liquid reserved
  • 1 red pepper, seeded, medium dice
  • 1 small red onion, medium dice
  • 1 tbsp olive oil
  • 1 small container of pesto

1. In a sauté pan over medium heat, add olive oli and sauté onion & pepper until soft.

2. Add in drained black beans and cook for 2 minutes.

3. Transfer black bean mixture into a blender or food processor and blend adding reserved bean liquid until desired consistency.  It should be fairly smooth, but still able to maintain its shape.

4. When ready to serve, paint plate with tomato sauce, top with ¼ cup of cous cous, quinoa and bulgur wheat.

5. Place several dollops of black bean puree on each plate, then add a few teaspoon sized drops of pesto.

Fire It Up!

Chef Eric

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