South of the Border Beans

South of the Border Beans

2 T. Canola oil

1 large onion, diced

1 large red or green bell pepper, diced

2 cloves garlic, minced (or 1/4  t. garlic powder)

*15 oz. can low-sodium red beans (any variety you like- I usually have kidney on hand)

*15 oz. can  white beans (pref. low sodium, but they are harder to find than red or black)

*2 - 15 oz. cans low-sodium black beans

28 oz. canned, diced tomatoes

2 cups frozen corn (may use canned – drain first)

1 1/2 t. chili powder

1 1/2 t. cumin

1/2 C. fresh cilantro, chopped (optional)

Cooked plain white or brown rice.

In a large soup pot, sauté onion, pepper and garlic until soft (about 10 minutes).  Drain and rinse all cans of beans and (corn if using canned).  Add beans, corn and spices to pot and stir to combine.  Heat to simmering.  Stir in cilantro.  Serve over rice with a sprinkle of grated cheese, and your favorite corn chips on the side.

This recipe makes enough for two meals for a family of 4-6 people.  I always freeze half for another time.  Keeps well in freezer for a few weeks.  Thaw in fridge overnight for best results, but it will thaw in the microwave on defrost. Stir frequently. 

*  You can also prepare this recipe using dried beans.  You will need 2/3 cup each of dry white and red beans, and 1 1/3 C. of dry black beans.  Sort and rinse the beans, soak for 8-12 hours and drain.  Then cook the beans in a generous amount of water (may add 1 t. salt) for 2-3 hours until they are to your desired softness.  Drain the beans and prepare the recipe as directed.

Lentil and Kidney Bean Tacos

Lentil & Kidney Bean Tacos

Added by Adrienne Jacobs on May 13, 2013 in Legumes, Main Courses

Prep Time 5 Minutes Cook Time 50 Minutes

Servings 4

Difficulty Easy

Ingredients

• FOR THE LENTIL KIDNEY BEAN FILLING
• 1 Tablespoon Olive Oil
• 1  Onion, Diced
• 4 cloves Garlic, Minced
• 2 cups Low Sodium Chicken Stock
• 1 teaspoon Each: Pepper, Garlic Powder, Cumin, Smoked Paprika
• ½ teaspoons Sea Salt
• 1 cup Lentils, I Used Green, Rinsed
• 1  Red Pepper , Stem And Seeds Removed, Then Chopped
• 1 can 14 Oz Can, Kidney Beans, Drained And Rinsed
• 1 can (4 Oz. Can) Diced Green Chilies
• FOR THE TACOS:
• 4  Corn Tortillas
• 1 cup Purple Onion, Diced
• 1  Avocado (peeled, Pitted And Sliced)
• ½ cups Cojita Cheese
• Limes, Salsa, And Sour Cream For Serving

Preparation Instructions

In a large cast iron skillet add oil, onions, and garlic. Cook over medium high heat for 2 minutes, then add in chicken stock and spices. Bring to a simmer. Once simmering add the lentils, reduce heat, cover and simmer (following lentils package directions) until lentils are cooked. Mine took 40 minutes.

Once lentils have cooked, add the pepper, kidney beans, and green chilies. Cook until pepper is tender. Remove from heat and slightly mash this mixture, leaving some beans whole. Taste and adjust seasonings if needed.

Build your tacos! Top warmed tortillas with lentil mixture, onions, avocado and cheese. Serve with chips, salsa and sour cream! Enjoy.

Tony Horton's Famous Vegan Burritos

January 24, 2011 • Posted by Melissa Costello

Category: Main Dishes

Most of you know that I cook for that crazy guy, Tony Horton, creator of the phenomenal workout system P90X and some of you may be wondering, who the heck is this Tony Horton guy? Well, if you don't know, you are missing out. And if you want to find out, go here: Tony Horton's World and check him out!

Is this guy really 52?? No way!!!

Yes, that's right, the guy is 52 and in better shape than anyone I know. The reason: consistent exercise 6 days a week and a CONSISTENT CLEAN DIET, which is mostly plant-based! Horton calls himself a "Flexitarian", which means that he eats mostly a plant-based diet 90% of the time but will have the occasional fish, eggs or free-range, organic chicken if he is out and about and there are no other options. Otherwise, he keeps it clean; very little sugar (only in the form of agave, honey or brown rice syrup), no gluten, no dairy, very minimal processed foods and tons of WHOLE, FRESH food! This is how you get and STAY healthy! You can exercise your butt off, but if you aren't putting the proper nutrients into your body, your efforts are worthless. Did you know eating certain foods can help to ward off cancer and disease?? Yes, you heard me. So why not eat healthy? Why take a risk just to have some "fun". And why is it that we equate bad food to having fun? I have plenty of fun eating myOrganic Nectars Raw & Vegan Gelato, or even my Kale with Tahini over Quinoa..delicious!

Anyway, back to why I am here...the famous Vegan Burritos I created for Tony, that are his staple food and loaded with nutrients & flavor. And, guess what? They are simple to make too!

Simple & Fresh Ingredients

So here we go:

• 2 TBL. Extra-Virgin Olive Oil
• 1 Red Bell Pepper, deseeded & sliced into thin strips
• 1 Yellow bell pepper, deseeded & sliced into thin strips
• 1 Red onion, thinly sliced into 1/2 moons
• 1 zucchini, thinly sliced
• 1 -15oz can organic black beans, or 1-1/2 cups cooked
• 1-15oz can fire roasted diced tomatoes
• 2 tsp ground cumin
• 1 TBL chili powder blend
• 1/2 tsp sea salt
• Freshly ground black pepper to taste
• 1 c. quinoa or brown rice, cooked
• 1 pkg. gluten free brown rice tortillas (Food for Life Brand), or sprouted grain tortillas(Ezekial Brand)

Extras (optional) Avocado, Tempeh Bacon, Daiya Cheese or Wayfare foods We Can't Say it's Cheese Mexican Cheese spread (YUMMY)

To Prepare:

Rinse quinoa or brown rice, and prepare according to package directions.

While quinoa/rice is cooking, heat 1 TBL of the Olive oil in a large skillet. Add peppers & onions and sauté until soft – about 3-5 minutes. Add zucchini, cumin, chili powder and sea salt and continue cooking for 2 more minutes, stirring to incorporate all the spices with the peppers & onions. Add tomatoes and stir to mix. Lower heat and cover, cooking for about 5 minutes until peppers are really soft. Remove from heat. Add beans to pan and stir to incorporate.

To Assemble:

Heat tortilla shell over low open flame on stove to soften. Place the tortilla on a flat surface. Spread a very small amount of Daiya cheese (if using) over entire tortilla. Add 1 scoop of pepper, onion & bean mixture to bottom 1/3 of tortilla. Top with 1 scoop of quinoa or rice. Add avocado (optional) or tempeh bacon and roll it up!  (If you are using the Gluten-Free tortillas, it's best to roll each burrito made to order.)

Softening a Rice Tortilla on an open flame (ignore smudge on stove)Peppers, Zucchini & Onions Oh My!Ready to Rock and ROLL!!!

Quinoa Collard Wraps

Quinoa Collard Wraps
(makes 4 wraps)

8 large collard greens leaves - washed and dried
2 cups quinoa - sprouted or cooked 
1 tablespoon sesame tahini
freshly squeezed lemon juice
1 cup roughly chopped carrots
1 tablespoon freshly grated ginger
1 small shallot - chopped 
1 tablespoon of miso paste (I used unpasteurized chickpea miso from South River)
1 teaspoon honey
3 tablespoons rice vinegar 
1 tablespoon sesame oil (decreased from the original 3 tablespoons)
1/4 teaspoon sea salt 
2 cups of grated raw beets
1 avocado - peeled, pitted and sliced
1 cup sprouts or microgreens

Cut the end stems off each collard leaf and shave down the stalk, making it the same thickness as the rest of the leaf.
Mix tahini and a bit of lemon juice into the quinoa, set aside.
Combine carrots, ginger, shallot, miso paste, honey and vinegar in a food processor until smooth, adding sesame oil and salt at the end.
Using 2 leaves at a time, overlap them halfway to create a bigger wrapping surface. Place an even amount of carrot spread in each wrap. Top with quinoa, followed by beets, avocado and sprouts. Fold the collard sides over and roll tightly like a burrito. You can serve it immediately or store in the fridge, wrapped, for about 2 days. 

Layered Potato Stew

Submitted by: Renee Tougas fatfreevegan.com
Recipe by: Mary McDougall

Servings: 4-6 hearty meal

Adapted from Mary’s original:

Vegetables:
8-10 potatoes, sliced
1 large onion/leek, sliced
2 carrots, sliced
Whatever vegetables you want, some ideas: Green beans, Cauliflower, Corn, Peas

You can add a mixed bag of frozen vegetables for easy preparation.

Sauce:
3 cups canned chopped tomatoes or 2 cups + 1 cup tomato sauce – flexible on what tomato product you want to use
1/4 cup soy sauce
1 tsp thyme
1 tsp dry mustard
1 tsp basil (I used frozen basil cubes I made from summer’s abundance of basil – basil blended with a bit of water and frozen in ice cube trays)
2 tsp chili powder
1/2 tsp cinnamon (or less – adds a unique interesting taste)
2 tbsp parsley flakes

Layer the vegetables in crockpot in order given. Mix together ingredients for sauce and pour over vegetables. Cook on high for 6 hours or low for 10-12 hours.

Creamy Vegan Potato Corn Chowder

Creamy Vegan Potato Corn Chowder

(soychick.com)

o 4 cups fresh or frozen corn
o 3 cups soy milk
o 1 onion, minced
o 3 stalks celery, minced
o 2 T oil
o 2 -3 cloves garlic, minced
o 2 medium potatoes, diced (4-5 small potatoes)
o 1 cups water
o 1 1/2 t salt
o 1 t paprika
o 1/4 t cayenne
**Add 2 T of flour (dissolved in water) to thicken soup
**Add 2 T of vegan butter for creamier flavor

Slow cooker:
Remove corn from fresh cob and set aside or use frozen.

Blend 2 cups of the corn in a blender with the soy milk and pour into slow cooker along with all other ingredients. Cook on low for 8-10 hrs or on high for 4-6 hrs.

In a pan:
Blend 2 cups of the corn in a blender with the soy milk and set aside. Saute onion, and celery in the oil for 10 minutes, add the potatoes and simmer for an additional 15 minutes, stirring often. Add the remaining ingredients, bring to a boil, lower the heat and simmer for 1 1/2 hours.

Pour into bowl and enjoy with bread.

Vegan Lentil Loaf

Vegan Lentil Loaf (EliseMC_22)

Ingredients

4 cups water, plus more for sauteing

2 cups brown lentils, picked over and rinsed

1-2 yellow onions, chopped

3 garlic cloves, minced

3/4 C ketchup, divided

1/2 C bread crumbs, italian-style or plain

1/4 finely chopped raw walnuts

1/2 C finely chopped fresh parsley

2 teaspoons finely chopped fresh thyme or 1 tsp dried thyme

1-2 tbsp tamari soy sauce (or to taste)

1-2 tbsp vegetarian Worcestershire sauce (no anchovies) - you can also make a pretty easy vegetarian recipe for this if you don't want to buy the bottle

1/2 tsp freshly ground black pepper

directions

-preheat oven to 350 F. Lightly oil 4x8 inch loaf pan

-Place 4 C water and lentils in large saucepan. Cover and bring to a boil over medium-high heat, then immediately reduce heat and simmer until water is absorbed, 50-60 minutes. Check lentils after 30 min; add more water, if necessary. You want the result to be thick but with lentils cooked down to a soft texture, so add water sparingly.

-Meanwhile, saute onions and garlic in enough water to coat vegetables so they don't stick to the pan. Cook for 5 minutes, until onion is soft. Transfer to a large bowl.

-When lentils are done, remove from heat, and let stand for at least 30 minutes. They will thicken up even more. When completely cool, combine with onion/garlic mixture, and add 1/4 C (60 g) ketchup, bread crumbs, walnuts, parsley, thyme, tamari, Worcestershire sauce, and pepper. Thoroughly combine all ingredients. Adjust seasoning as necessary.

-Press mixture firmly into prepared pan, and spread remaining 1/2 C (120 g) ketchup on top. Bake for 45 minutes. Let cool for 10 minutes before slicing.