Tag: Beans

Mexican Tofu Bowl

recipes

Ingredients:

  • Tofu, squeezed and cut into small cubes (14 oz.)
  • Cilantro, chopped (1 cup)
  • Black Beans, drained (14.5 oz.)
  • Mozzarella (1 cup)
  • Greek Yogurt (optional)
  • Lettuce, chopped (optional)
  • Brown Rice (2 cups)
  • Vegetable Stock (4 cups)
  • Salt (2 +.25 tsp.)
  • Lime Juice (4 Tbsp.)
  • Garlic, Minced (4 +2 tsp.)
  • Olive Oil, (.5 cups)
  • Taco Seasoning (1 tbsp.)

Directions:

  1. In Instant Pot, cook Brown Rice in stock under pressure for 17 minutes.
  2. When pressure comes down, add Cilantro, Lime Juice, Olive Oil, 4 tsp. Garlic, and 2 tsp. Salt.
  3. Mix 1 cup water, .25 tsp. Salt, 2 tsp. Garlic, and Taco Seasoning.
  4. Add Tofu and Marinate for 15 minutes.
  5. Saute Tofu and Marinade until tofu is cooked, but not browned.
  6. Mix Tofu and Black Beans into Rice.
  7. Serve, optionally adding Lettuce, Corn Salsa, and/or Greek Yogurt.

Potato Salad With Jalapeño Avocado Dressing

recipes

Ingredients:

  • Gold Potatoes, scrubbed and cut into 2 in. cubes (2 lb.)
  • Green Beans, 2 in. pieces (1 lb)
  • Ripe Avocado
  • Cannellini Beans, rinsed (1 can)
  • Dill, Chopped (.5 cups)
  • Jalepeno Pepper, remove ends and chop (1-2)
  • Mayonnaise (.5 cups)
  • Lime Juice (2-3 tbsp.)
  • Olive Oil (2 tbsp. + 3 tbsp.)
  • Garlic Powder (1 tsp.)
  • Salt (.5 tsp. + .5 tsp.)
  • Black Pepper
  • Garlic Clove (1) or minced (2 tsp.)

Directions:

  1. Mix Potatoes, 2 tbsp. Olive Oil, Garlic Powder, Black Pepper, and .5 tsp. Salt.
  2. Roast on a baking sheet at 425 degrees for 25 minutes
  3. Combine Avocado, Mayonnaise, Dill, 3 tbsp. Olive Oil, Lime Juice, Garlic, Jalepeno, and Salt in blender and blend until smooth.
  4. Mix Green Beans with a little bit of Olive Oil, Salt, and Black Pepper.
  5. Remove potatoes from oven and push them to one side of the pan and add Green Beans.
  6. Bake for 10-15 more minutes to the desired tenderness.  (remove beans if necessary to avoid overcooking.
  7. Wait to cool and mix Potatoes, Green Beans, Cannelli Beans and half of Dressing.  Serve with the remaining dressing.

Vermicelli Nests with Chickpeas, Spinach, and Tomato

recipes

Ingredients:

  • Vermicelli (12-16 oz.)
  • Spinach, thawed (20 oz.)
  • Roma Tomatoes, diced (2 lbs.)
  • Chickpeas, rinsed (2 15 oz. cans)
  • Garlic, minced (2 tsp.)
  • Olive Oil (4 tbsp.)
  • White Wine (.5 cups)
  • Vegetable Stock (1.5 cups)
  • Thyme (2 tsp.)
  • Sugar (.25 tsp.)
  • Salt (1 tsp.)
  • Black Pepper (.5 tsp.)

Directions:

  1. Boil Pasta
  2. Saute Garlic in Olive Oil
  3. Add Chickpeas and toss to coat.
  4. Add Wine, Stock, and Thyme; bring to a boil.
  5. Add Tomatoes, Spinach, Sugar, Salt, and Pepper.
  6. Let cool for five minutes and mix with pasta (or make pasta nests)

Red Beans and Rice

recipes

Ingredients:

  • Brown Rice, cooked (4 cups)
  • Yellow Onion, diced (lg.)
  • Celery, diced (4 stalks)
  • Green Bell Pepper, diced (sm.)
  • Tomatoes (diced (14.5 oz.)
  • Kidney Beans, drained (30 oz.)
  • Olive Oil (1 tbsp.)
  • Garlic, minced (2 tsp.)
  • Stock (1 cup)
  • Cayenne Pepper (.5 tsp.)
  • Paprika (1 tsp.)
  • Oregano (1 tsp.)
  • Thyme (1 tsp.)
  • Bay Leaves (2)
  • Salt (1 tsp.)
  • Black Pepper (.5 tsp.)

Directions:

  1. Saute Bay Leaf, Onion, and Garlic in Olive Oil.
  2. Add Celery and Green Bell Pepper until soft.
  3. Add Kidney Beans, Tomatoes, Stock, Cayenne Pepper, Paprika, Oregano, Thyme, Salt, and Black Pepper.
  4. Simmer 20 minutes until sauce thickens.
  5. Serve Beans over Rice.

Rajma

recipes

Ingredients:

  • Roma Tomatoes, diced (20 oz.)
  • Kidney Beans, drained (45 oz.)
  • Onions, chopped (2 med.)
  • Ginger (1 inch)
  • Bay Leaf (1)
  • Garam Masala (1 tbsp.)
  • Salt (2 tsp.)
  • Canola Oil (1 tbsp.)
  • Coriander (.5 tsp.)
  • Cumin (.5 tsp.)

Directions:

  1. Saute Bay Leaf in Oil.
  2. Add Onions and Ginger.
  3. Add Tomatoes and simmer until sauce like.
  4. Add Salt, Coriander, Garam Masala, and Cumin.
  5. Add Kidney Beans and simmer 20-25 minutes.

Pumpkin Black Bean Soup

recipes

Ingredients:

  • Pumpkin Puree (30 oz.)
  • Onion (1 med.)
  • Diced Tomatoes (14.5 oz.)
  • Black Beans, drained (30 oz.)
  • Heavy Cream (1 cup)
  • Stock (3 cups)
  • Olive Oil (3 tbsp.)
  • Curry Powder (1 tbsp.)
  • Cumin (1.5 tsp.)
  • Cayenne Pepper (.5 tsp.)
  • Salt (1 tsp.)

Directions:

  1. Saute Onion in Olive Oil
  2. Add Stock, Tomatoes, Black Beans, and Pumpkin Puree.
  3. Bring to a boil.
  4. Lower to a simmer and add Cream, Curry Powder, Cumin, Cayenne Pepper, and Salt.

Pumpkin Chili

recipes

Ingredients:

  • Red Bell Pepper, diced (1 med.)
  • Green Bell Pepper, diced (1 med.)
  • Carrots, peeled and diced (.5 lbs.)
  • Quinoa, uncooked (.75 cups)
  • Pumpkin Puree (30 oz.)
  • Cannellini Beans, dry and soaked overnight (2 cups)
  • Garlic, minced (1 tsp.)
  • Chili powder (3 tsp.)
  • Cumin Powder (1 tsp.)
  • Smoked Paprika (2 tsp.)
  • Allspice (.5 tsp.)
  • Cinnamon (1 tsp.)
  • Nutmeg (.25 tsp.)
  • Salt (1 tsp.)
  • Black Pepper (.5 tsp.)

Directions:

  1. Put all ingredients in a slow cooker.
  2. Add enough water to cover the ingredients.
  3. Cook for 6-8 hours on low.

Moroccan Vegetables

recipes

Ingredients:

  • Cabbage, chopped (small)
  • Carrots, sliced (1 lb.)
  • Onion, diced (lg.)
  • Eggplant, peeled and cubed (med.)
  • Tomato, diced (lg.)
  • Butternut Squash, peeled and cubed (.5 lg.)
  • Great Northern Beans (15 oz. can)
  • Raisins (.5 cups)
  • Butter (2 tbsp.)
  • Turmeric (1.5 tsp.)
  • Cinnamon (.5 tsp.)
  • Ginger, ground (.5 tsp.)
  • Allspice (.25 tsp.)
  • Salt (1 tsp.)

Directions:

  1. Saute Onions in Butter.
  2. Add Cabbage and cook until soft.
  3. Add Eggplant and cook until soft.
  4. Stir in Turmeric, Cinnamon, Ginger, Allspice, and water as needed. Bring to a boil.
  5. Add Carrots, Squash, Tomatoes, and Salt.
  6. Cook covered until veggies are soft.  Approximately 40 minutes.
  7. Add Beans and Raisins and simmer for 20 minutes.

Minestrone Soup

recipes

Ingredients:

  • Carrots, sliced (1 lb.)
  • Onions, diced (small)
  • Celery, diced (2 stalks)
  • Zucchini, diced (1 med.)
  • Potatoes, peeled and diced (.5 lbs.)
  • Tomatoes, diced (15 oz. can)
  • Kidney Beans, rinsed (15 oz. can)
  • Orzo, (6 oz.)
  • Garlic, minced (1 tsp.)
  • Stock (2 cups)
  • Water (3 cups)
  • Red Wine (3 tbsp.)
  • Oregano (.5 tsp.)
  • Salt (.5 tsp.)
  • Black Pepper (.25 tsp.)
  • Parsley, dried (1 tsp.)

Directions:

  1. Simmer, Water, Stock, Tomatoes, Carrots, Celery, Onions, Wine, Ginger, and all spices for 40 minutes.
  2. Add Zuchinni, Kidney Beans, Potatoes, and Orzo and simmer for 20 more minutes.

Lo Mein

recipes

Ingredients:

  • Lo Mein Noodles (12 oz. pkg.)
  • Snow Peas, sliced (8 oz.)
  • Red Bell Pepper, diced (1 lg.)
  • Scallions, diced (8)
  • Bean Sprouts (8 oz).
  • Carrots, grated (.5 lbs)
  • Edamame, shelled (12 oz.)
  • Ginger (1 cubic inch)
  • Canola Oil (2 tbsp.)
  • Garlic, minced (2 tsp.)
  • Soy Sauce (.5 cups)
  • Sugar (2 tsp.)
  • Chili Garlic Sauce (2 tsp.)

Directions:

  1. Saute Ginger and Garlic in Canola Oil.
  2. Add Vegetables and cook until tender.
  3. Mix Soy Sauce, Sugar, and Chili Garlic Sauce.
  4. Add Sauce and simmer for 5 minutes.
  5. Separately boil and drain Lo-Mein Noodles.
  6. Add Noodles to Vegetables and mix.

Coconut Sweet Potatoes and Chickpeas

recipes

Ingredients:

  • Sweet Potatoes, peeled and cubed (1 lb.)
  • Onion, diced (small)
  • Tomato Paste (1.5 tbsp.)
  • Chickpeas, drained (two 15 oz. cans)
  • Coconut Milk, unsweetened (.5 cups)
  • Olive Oil (3.5 tbsp.)
  • Brown Sugar (1 tsp.)
  • Salt (1 tsp.)
  • Black Pepper (.25 tsp.)
  • Cayenne Pepper (.125 tsp.)
  • Cinnamon Sticks (4)
  • Rosemary (1.5 tsp.)
  • Garam Masala (2 tsp.)
  • Lime Juice (2 tbsp.)

Directions:

  1. Toss 1 tbsp. Olive Oil, Onion, Brown Sugar, Sweet Potatoes, .25 tsp. Salt, and Black Pepper.
  2. Spread the Potato mixture on a cooking sheet and add Cinnamon sticks or casserole dish.
  3. Bake for 30 minutes and 350 degrees, tossing every 10 minutes.
  4. Whisk together Tomato Paste, Garam Masala, Cayenne Pepper, 1.5 tbsp Olive Oil, and .75 Tbsp. Olive Oil.
  5. Fold in Chickpeas until evenly coated.
  6. Add Chickpeas to Potatoes and bake at 400 degrees for 15 more minutes.
  7. Whisk together Coconut Milk, Lime Juice, and 1 tbsp. Olive Oil.
  8. Remove Cinnamon Sticks, and coat with Coconut Milk mixture.

Curried Potatoes and Rice

recipes

Ingredients:

  • Onion, diced (small)
  • Potatoes, washed and diced (1 lb.)
  • Chickpeas, rinsed ( 15 oz. can)
  • Peas, frozen (.5 cups)
  • White Rice (1 cup)
  • Canola Oil (2 tbsp.)
  • Curry Powder (1 tsp.)
  • Ground Ginger (.5 tsp.)
  • Vegetable Stock (2 cups)
  • Salt (.5 tsp.)

Directions:

  1. Saute Onion in Canola Oil for five minutes.
  2. Add Potatoes and cook 6-8 minutes.
  3. Add Curry Powder and Ginger for 1-2 minutes.
  4. Add Rice and Stock and cover until stock comes to a boil.
  5. Turn down heat and cook for 15 to 17 minutes, until rice is done.
  6. Add Chickpeas and Peas and cook 3-5 more minutes.
  7. Add Salt and serve.

Roasted Beet Hummus

recipes

Ingredients

  • 2 small beets, peeled, diced, and cooked (steamed or in the instant pot)
  • 2 cans chickpeas
  • 4 tbsp lemon juice
  • 2 cloves garlic
  • 2 tbsp tahini
  • salt and pepper
  • olive oil

Directions

  1. Blend cooked beets in food processor
  2. Add remaining ingredients except olive oil and blend until smooth
  3. Drizzle olive oil as it continues to blend
  4. If it is too thick, add a bit of water

Hummus with Tomato Cucumber Salad

recipes

Ingredients:

  • Chickpeas, drained (2 15 oz cans)
  • Lemon Juice (2 tbsp.)
  • Minced Garlic (1 tsp.)
  • Tahini (2 tbsp)
  • Olive Oil (.25 cups)
  • Pita
  • Tomato, diced (2 lg.)
  • Cucumber, peeled and diced (1 large)
  • Salt (.5 tsp.)

Directions:

  1. Put Chickpeas, Tahini, Lemon Juice, Garlic, and Olive Oil in a food processor and run until smooth.
  2. Separately, mix Cucumber, Tomato, and Salt.
  3. Serve with Pita.

Enchiladas

recipes

Ingredients:

  • Spinach, frozen (20 oz.)
  • Mushrooms, sliced (8 oz.)
  • Pinto Beans, drained (2 15 oz. cans)
  • Tomato Sauce (24 oz.)
  • Monterey Jax or Mexican Cheese (1 cup)
  • Corn Tortillas (6 in.)
  • Chili Powder (5 tsp.)
  • Crushed Red Pepper (.75 tsp.)

Directions:

  1. Cook Spinach, Mushrooms, 2 tsp. Chili Powder and .25 tsp. Crushed Red Pepper.
  2. Add Beans
  3. Separately Mix Tomato Sauce, .5 tsp Crushed Red Pepper, and 3 tsp. Chili Powder.
  4. Layer Sauce, Tortillas, Sauce, Filling, Sauce, Tortillas, Sauce, Spinach, Sauce, and top with Cheese.

Chickpea Bowl, Middle Eastern

recipes

Ingredients:

  • Brown Rice, dried (2 cups)
  • Chickpeas, drained (2 15 oz. cans)
  • Cucumber, chopped (1 large)
  • Vine Tomatoes, diced (4 med.)
  • Feta Cheese, crumbled (4 oz.)
  • Yogurt (2 tbsp.)
  • Allspice (1 tsp.)
  • Garlic Powder (1 tsp.)
  • Cinnamon (.5 tsp.)
  • Cardamon, ground (.5 tsp.)
  • Chili Powder (.25 tsp.)
  • Oregano, dried (.25 tsp.)
  • Parsley, dried (3 tbsp.)
  • Garlic, minced (4 cloves)
  • Salt (1.5 tsp.)
  • Black Pepper (1.5 tsp.)
  • Clove, ground (1)
  • Olive Oil (1 tbsp.)
  • Turmeric (.25 tsp.)

Directions:

  1. In Instant pot, mix Rice, Turmeric and 4 cups water. 
  2. Cook under pressure for 17 minutes.
  3. Mix all other spices and add Yogurt.
  4. Coat Chickpeas with Yogurt spice mixture.
  5. Mix chickpeas with finished Rice.
  6. Separately mix Tomatoes, Cucumber and Feta and store separately.

Dhal Makhani

recipes

Ingredients:

  • Urad Dhal, whole (.67 cups)
  • Kidney Beans, rinsed (2 15.5 oz cans)
  • Tomato Paste (6 oz.)
  • Cream (.5 cups)
  • Salt (2 tsp.)
  • Ground Red Pepper (1 tsp.)
  • Butter (3 tbsp.)
  • Ginger Paste (3.5 tsp.)
  • Garlic Paste (3.5 tsp.)

Directions:

  1. Soak Urad Dahl for 30 minutes.
  2. Put Dhal and Salt in one level.  Put Kidney Beans, garlic and Ginger in a separate level.
  3. Cook under pressure for 18 minutes.
  4. Add 1.5 cups water, Ground Red Pepper.  Stir and cook everything for 45 minutes.
  5. Add cream and cook for 10 minutes.

Black Beans, Corn, and Salsa

recipes

Ingredients:

  • Black Beans (4 15 oz. cans)
  • Diced Tomatoes (3 15 oz. cans)
  • Salsa, medium (.25-.5 cups)
  • Corn, Frozen (12 oz.)
  • Cheddar Cheese (optional)
  • Tortilla Chips (optional)

Directions:

  1.  Cook Tomatoes and Salsa in a pot until sauce like.
  2. Add Corn and cook until warm.
  3. Add Black Beans and simmer for 5 minutes.
  4. Serve with Cheese and or Tortilla Chips.

Falafel, Baked

recipes

Ingredients:

  • Onions, chopped (2 small)
  • Chickpeas, drained and rinsed (2 cans or 30 oz.)
  • Garlic, minced (2 tsp.)
  • Flour (4 tbsp.)
  • Parsley (2 tbsp.)
  • Coriander Powder (2 tsp.)
  • Cumin Powder (2 tsp.)
  • Baking Powder (1 tsp.)
  • Olive Oil (for coating baking sheet)

Directions:

  1. Mash Chickpeas in food processor.
  2. Mix in all other ingredients, except Olive Oil.
  3. Make into Ping Pong sized balls.
  4. Place on Oiled baking sheet.
  5. Bake at 350 degrees for 35 minutes, turning over half-way through.

Chickpea Curry

recipes

Ingredients

  • Snow Peas, halved (8 oz. pkg.)
  • White Onion, diced
  • Carrots sliced (1 lb.)
  • Red Bell Pepper, diced
  • Coconut Milk (14 oz.)
  • Chickpeas (3 cans)
  • Canola Oil (4 tsp.)
  • Garlic, minced (2 tsp.)
  • Red Curry Paste (6 tbsp.)
  • Lime Juice (1 lime?)
  • Yellow Curry Powder (2 tsp.)
  • Salt (2 tsp.)
  • Garlic Salt (1 tsp.)

Directions

  1. Saute Onions and Garlic in Oil.
  2. Add Carrots and cook until they get soft.
  3. Add Snow Peas and Red Bell Pepper and cook until veggies are done.
  4. Add Chickpeas, Lime Juice, and spices. Cook until chick peas are heated through (~ 5 min.).
  5. Serve over Rice.

Wild Rice Soup

recipes

Ingredients:

  • Carrots, sliced (1 lb.)
  • Potatoes, small cubes (1 lb.)
  • Onion, diced (medium)
  • Wild Rice Blend (1 pkg.)
  • Great Northern Beans (2 15 oz. cans)
  • Olive Oil (1 tbsp.)
  • Bay leaves (2)
  • Garlic, minced (1 tsp.)
  • Vegetable Stock (7 cups)
  • Butter (4 tbsp.)
  • Flour (6 tbsp.)
  • Milk, warmed (2 cups)
  • Salt (1 tsp.)
  • Black Pepper

Directions:

  1. Saute Bay Leaves, Onion, and Garlic in oil in the Instant Pot.
  2. Add Potatoes, Carrots, Rice, Stock, Salt, and Pepper.
  3. Cook under pressure for 17 minutes.
  4. Separately melt Butter and whisk in Flour.
  5. Add Butter/Flour to Milk.
  6. Add Beans and Sauce when the pressure comes down and bring to a boil.
  7. Turn off and let cool.

Italian Orzo Spinach Soup

recipes

Ingredients:

  • Onion, diced (med.)
  • Carrots, diced (1 lb)
  • Fire Roasted Tomatoes (14.5 oz. can)
  • Orzo Pasta (8 oz.)
  • Spinach, Thawed (30 oz.)
  • Great Northern Beans (1 can)
  • Olive Oil (2 tbsp.)
  • Garlic, minced (2 tsp.)
  • Vegetable Stock (6 cups)
  • Thyme (.5 tsp.)
  • Oregano (.25 tsp.)
  • Rosemary (.25 tsp.)
  • Salt (1 tsp.)
  • Black Pepper (.5 tsp)

Directions:

  1. Saute Onion and Garlic in Olive Oil in a large stock pot.
  2. Add Carrots and cook until they start getting soft.
  3. Add Stock, Tomatoes, Orzo, and all other spices and bring it to a boil.
  4. Simmer for 5 minutes, add beans and simmer for 3 more minutes.
  5. Add Spinach and cook until bright green, about 2 minutes.

Kidney Bean, Red Onion, and Tomato Salad

recipes

Ingredients:

  • Red Onion, thinly sliced
  • Cherry or Grape Tomatoes (1 qt.)
  • Kidney Beans (3 cans)
  • Red Wine Vinegar (4 tbsp.)
  • Olive Oil (4 tbsp.)
  • Sea Salt (2 tsp.)

Directions:

  1. Combine Onions and Red Wine Vinegar and let macerate (up to 3 hours).
  2. Halve Tomatoes and sprinkle with Salt.
  3. Mix Tomatoes, Onions, Olive Oil, and Beans together.

Italian Beans with Tomatoes

recipes

Ingredients:

  • Great Northern Beans (4 cans)
  • Italian Diced Tomatoes (4 cans)
  • Pasta, Orzo-like (.5 lbs)
  • Basil, Dried (2 tsp.)
  • Black Pepper (.5 tsp.)

Directions:

  1. Cook Pasta
  2. In separate pot, heat Tomatoes until sauce like
  3. Add beans, Basil and Black Pepper and cook for five minutes.
  4. Mix with cooked pasta.