Quick Black Bean Chili

Quick Black Bean Chili

Quick Black Bean Chili

 

Prep and Cook Time: 30 minutes                                                                             Serves 2

 

Ingredients:

1 medium onion, choppped

2 cloves garlic, minced or pressed

1 15-oz can of black beans, preferably organic

1 15-oz can of diced tomatoes

2 TBS chili powder

1/2 cup cilantro

Directions:

Chop onions and mince or press garlic and let sit for at least 5 minutes to enhance their health-promoting properties.

Place all ingredients in a pot, cover, and let simmer for about 20 minutes.

Top with cilantro and serve.

pdf of recipe can be found here

 

Quick Black Bean Chili

Cajun Kidney Bean Chili

Cajun Kidney Bean Chili

Prep and Cook Time: 25-30 minutes  

1 medium yellow onion, chopped

1 medium yellow or red bell pepper, diced

3 cloves garlic, pressed

1 tsp paprika

1 TBS chili powder

1/2 tsp dried thyme

1/2 tsp dried oregano

1/2 tsp fennel seeds

1 tsp ground cumin

1/8 tsp cayenne pepper

1 15 oz can kidney beans

1 15 oz can diced tomatoes

Salt, pepper and olive oil to taste

Optional: cooked ground turkey

Directions:

Chop onion and press garlic and let sit for 5 minutes to bring out their hidden health benefits.

Healthy Sauté onion and bell peppers for 5 minutes.

Add garlic, spices, tomatoes and kidney beans.

Simmer for 15-20 minutes.

Season to taste with salt, pepper and olive oil.

Serves 2

pdf of recipe can be found here

 

Quick Black Bean Chili

Mediterranean Lentil Salad

Mediterranean Lentil Salad

Prep and Cook Time: Prep: 20 min; Cooking: 25 min; Chill: 1 hr

3/4 cup dried green lentils (you want to end up with 2 cups cooked)

2 cups water

3 oz canned/jar roasted bell peppers*, chopped

2 TBS finely minced onion

2 medium cloves garlic, pressed

1/2 cup chopped fresh basil

1/3 cup coarsely chopped walnuts

3 TBS balsamic vinegar

1 TBS fresh lemon juice

2 TBS + 2 TBS extra virgin olive oil

salt and cracked black pepper to taste

1 bunch young dandelion leaves or arugula, chopped

* If you prefer, you can roast the bell peppers yourself  

Wash lentils, remove any foreign matter, and drain.

Combine lentils and 2 cups lightly salted water in medium saucepan. Bring to a boil. Reduce heat, and cook at low temperature for about 20 minutes, or until lentils are cooked but still firm. Cook gently so lentils don’t get mushy. When done, drain any excess water, and lightly rinse under cold water. Continue to drain excess water.

Mince onion and press garlic and let sit for 5 minutes to bring out their hidden health-promoting benefits.

Place lentils in a bowl and add peppers, onion, garlic, basil, walnuts, vinegar, and 2 TBS olive oil. Season with salt and pepper to taste. Marinate for at least 1 hour before serving.

Toss dandelion or arugula with 2 TBS olive oil, 1 TBS lemon juice, salt and pepper. Serve on plate with lentils.

Serves 4

pdf of recipe can be found here

 

Quick Black Bean Chili

Curried Lentil Soup with Swiss Chard

Curried Lentil Soup with Swiss Chard 

 

2 tablespoons olive oil

1 teaspoon ground cumin

1 cup red bell pepper chopped

2 large garlic cloves minced

2 cups onions chopped

2-1/4 cups red lentils

1 tablespoon minced ginger root

¼ teaspoon cayenne ( to taste)

1 teaspoon salt

1 cup carrots chopped

1 cup celery chopped

8 cups vegetable stock or chicken stock

1 15oz can coconut milk (stir first)

1 bunch swiss chard, ribs removed and leaves torn into bite-size pieces

½ cup chopped fresh cilantro 

 

Heat the olive oil over medium-high heat.  Add the onions, carrots, celery, red pepper, garlic, ginger and spices and sauté until the onions softens, about 5 minutes.  Add the water or stock along with the salt, lentils and coconut milk, and bring to a boil.  Reduce the heat and simmer until the lentils are cooked through, about 10 minutes. 

While the soup is simmering, wash and prep the chard and chop the cilantro.  After the lentils have finished cooking, (add chard ribs 10 minutes before the leaves)  stir the chard and cilantro into the soup-it will look like a lot of chard for the soup at first, but have no fear.  The chard will wilt down as it heats up.  Keep stirring until the chard is bright green and wilted, about another 2 minutes.  Taste and season as needed with more salt or pepper, and serve.

 

pdf of recipe can be found here

 

 

Quick Black Bean Chili

Kale and Adzuki Beans

Kale and Adzuki Beans

This delicious, easy to make recipe is great as a side dish, or as a main dish served over short grain brown and wild rice.

  • 1 cup uncooked adzuki beans (actually, any “red” bean can be used)
  • 1 tablespoon olive oil
  • 2 cloves garlic, peeled and crushed
  • 6 cups roughly chopped kale
  • 2 tablespoons water
  • 1/4 cup tamari
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • salt and pepper to taste
  1. Place adzuki beans in a medium saucepan with enough water to cover. Bring to a boil, reduce heat, and simmer 30 to 45 minutes, until tender.
  2. Heat olive oil in a medium skillet over medium heat, and saute garlic about 1 minute. Mix in kale and 2 tablespoons water. Season with tamari, cumin, and coriander. Thoroughly blend in adzuki beans. Reduce heat to low, cover, and simmer about 20 minutes, until kale is tender. Season with salt and pepper.

pdf of recipe can be found here

Quick Black Bean Chili

LENTILS & QUINOA SALAD

LENTILS & QUINOA SALAD 

 

½ cup quinoa, well rinsed

1 can (14.5 oz) organic chicken broth (or use water)

1 cup small brown lentils, cooked

1 large tomato, seeded an chopped

½ cup green beans, chopped

½ cup chopped Bell pepper (orange or yellow are pretty)

½ cup chopped red onion

¼ cup chopped walnuts

1 tsp dried thyme

3 tbs red wine vinegar

½ tsp sea salt

1/8 – ¼ tsp black pepper

1 tbs lemon juice

1 tbs extra virgin olive oil

2 tbs lightly roasted pine nuts (optional) 

In a medium saucepan, combine quinoa with broth or water.  Cover and set over medium-high heat until it comes to a boil.  Reduce to medium heat and cook until the grains of quinoa are pearl-like and al dente (20 to 25 minutes).  Remove from heat; let covered pot sit for 10 minutes, and then uncover and fluff quinoa with a fork. 

Place cooked quinoa in a mixing bowl.  Add lentils, tomato, green beans, bell pepper, onion, walnuts and thyme.  In a small bowl whisk together lemon juice, olive oil and black pepper.  

Pour dressing over salad and toss.  Let stand at room temperature for 20 minutes before serving.  Garnish with pine nuts (optional).

pdf of recipe can be found here