coconut curry tempeh and white beans


ingredients:

  • 1 pkg tempeh, cut into small cubes
  • 1 1/2 cups dried white beans
  • 1 yellow pepper, chopped
  • 1 6 oz can thai coconut milk
  • 1 t tumeric
  • 1 t curry powder
  • sea salt and black pepper to taste
  • green onions, chopped for garnish
  • cherry tomatoes, halved, for garnish

instructions:

Clean then soak dried white beans for several hours or overnight. Rinse well, then cover well with fresh water, bring just to boil then simmer until soft, about 1 1/2 hours. When beans are cooked thoroughly, drain, then add 1/4 t salt, stir well. In a large skillet, brown cubed tempeh in 2-3 T olive oil over medium heat, cover for a few minutes, then continue stirring until tempeh is cooked through and lightly browned. Add spices, stir well to coat tempeh, then add coconut milk and chopped yellow pepper. Cover and steam yellow pepper for 3-4 minutes. Remove from heat. Add cooked and lightly salted white beans, mix all together well. Serve topped with green onion garnish. For variation, serve topped with cherry tomato halves.

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chile


ingredients:
1 cup dried red beans or red kidney beans
1/2 cup dried pinto beans
1/2 cup dried adzuki beans (also spelled azuki or aduki, is a small red bean)
1/2 cup brown basmati rice
1 large yellow or red onion, diced
2-3 medium cloves garlic, minced
1-2 T cumin (yes, I mean tablespoons)
1-2 T chile powder (yes, I mean tablespoons)
1 28 oz can crushed or diced tomatoes
1 turnip, chopped
1 rutabaga, chopped
1-2 red potatoes, chopped (use 2 if rutabaga is out of season)
2 medium carrots, chopped or grated coarsely
1/2 Celifibr brand* vegetable bouillon cube dissolved in 1 cup hot water
4-6 cups fresh water
1/8 cup apple cider vinegar
black pepper to taste
1 t salt- added AFTER beans have cooked fully, or beans will be tough

* Celifibr brand vegetable medley bouillon has no MSG, no hydrogenated or partially hydrogenated oils, very low sodium (at just 123 mg) and no corn sweeteners (molasses is at the end of the ingredients listing). It’s also gluten free. Most bouillons have all sorts of undesirable ingredients- so check the label.

instructions:
Check through dried beans carefully, then rinse, cover well with water and soak for 6-8 hours. Drain and rinse well. In large soup pot, saute onion and garlic over medium heat in 3 T olive oil for 2 minutes, then continue to add red potatoes and other root vegetables as you chop and stir. Add cumin, chile powder, and fresh ground black pepper (but not salt), stir well. Add canned tomatoes, rice, well dissolved bouillon cube, and apple cider vinegar, stir well. Lastly add 5 cups of fresh water. Cover and bring temp up, then reduce heat to medium low to simmer covered for about 2+ hours. Check and stir occasionally, you may need to add additional water. Chile is done when each type of bean and rice reaches desired softness- which will vary based on weather and altitude. After beans are done cooking, add salt to taste. Serve with Parmesan cheese. Easily makes 8-10 dinner sized bowls, freezes well.

swiss chard with black beans and feta


This is from La Chamba – Pauline Picchi. I haven’t made it yet, just spotted it and thought I’d like to try it…

Ingredients:
1 ½ tblsp. vegetable oil
1 ½ tblsp. butter
2 cloves of garlic minced
1 pinch of aleppo chili flakes
1 bunch Swiss Chard-rinsed, stems removed and cut into 1l2 inch slices
1 can of black beans, 16oz.
1 small tomato, chopped
salt and pepper to taste
1 tblsp. fresh lime juice
3 tblsp. of feta cheese

Directions:
Preheat the oven to 350 degrees. Lightly grease an 8 or 9 inch Chamba baking dish. Heat the oil and butter in a large skillet over medium heat. Add garlic and aleppo chili flakes; cook and stir until fragrant, about 1 minute. Add Swiss chard, cover and cook for 4 minutes. Uncover and mix in the black beans, tomato, lime juice, salt and pepper. Cover and continue cooking until the chard is wilted, about 4 more minutes.
Transfer the chard to the baking dish and dot with feta cheese, pushing it down into the dish. Bake for 15 minutes in the preheated oven, or until the feta cheese is warmed.

roasted potatoes & red peppers casserole


This is an experimental approach today with favorite ingredients.

Ingredients:

4-5 medium sized red potatoes, sliced 1/4 inch thick, then cut into half rounds

1 red pepper, sliced longitudinally into 1/4 inch thick pieces

2-3 cloves garlic, peeled

1 can whole black beans, well rinsed and drained

3-4 cups fresh spinach leaves, chopped

1 tomato, chopped

4-6 oz grated cheese (I tried Gruyere this time. I’m thinking the smooth sweetness of Gruyere will compliment the earthiness of the roasted red peppers)

Instructions:

Preheat oven to 380 degrees. Cut potatoes and red peppers, toss with 2 T olive oil, then spread out evenly on roasting pan. (The secret to successful roasting is to cut pieces into equal size pieces and turn them occasionally while roasting so they all cook evenly, none dry out.) Roast for 10 minutes, then turn peppers and potatoes. Continue roasting for another 10 minutes. Remove peppers, check potatoes-they may need another 5-10 minutes until are lightly browned and fully cooked but not mushy and falling apart. Reduce heat to 350 degrees.

Rub 1 T olive oil over bottom and sides of 9×9 inch baking pan or 2 quart baking dish. Chop roasted red peppers into large bite size pieces. Using half of each ingredient to create casserole with two tiers, layer potatoes on bottom, sprinkle diced roasted garlic over potatoes, cover with well rinsed and drained black beans, red peppers,  spinach, tomatoes, cheese; repeat with remaining potatoes, garlic, black beans, red peppers, spinach, tomatoes, cheese. Add 2-3 T water into corners of dish, cover with lid or foil, cook covered for 10-15 minutes, then 5 minutes uncovered until spinach is cooked and cheese melted and lightly browned.

Thank you, Lois, for introducing me to Frank’s Red Hot original cayenne pepper sauce. Yes, just right for this.

A note about protein: this recipe will be light on protein for dinner. Assuming this makes 4 servings, at 1 oz of cheese,  1/4 can of black beans, plus some spinach per serving, it has only about 6+2=8 grams of protein per serving. So next time I’ll also add a can of well rinsed and drained garbanzo or kidney beans to increase the amount of protein. A healthy active female needs 50 grams of protein on average every day to maintain good health, a balanced metabolism, strong energy, sharp mind, and beautiful hair.

white bean and kale soup


Ingredients:

  • 1  3/4 cups white beans
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 medium red potato, chopped
  • 1 medium rutabaga, chopped
  • 2 carrots, chopped
  • 1 28 oz can diced tomatoes
  • 2-3 T red cider vinegar
  • 1/2 cube Celifibr brand vegetable bouillon, dissolved in 1 cup hot water
  • 1/2 c basmati rice
  • 2  1/2 tablespoons rosemary (yes, tablespoons. rub between fingers/palms to crush
  • 2 teaspoons basil
  • 1 teaspoon thyme
  • 1 small bunch kale, excluding thickest ends of stems, chopped (lacinato kale is especially good in this soup if it’s available)
  • 1 t salt and pepper to taste, added after beans have cooked
  • parmesan cheese

Instructions:

Rinse then soak beans overnight; or rinse then cover beans well with fresh water, bring just to boil, then take off heat and let sit for 1 hour. Drain.

Using large 5 quart soup pot with lid, saute onion in 2-3 T olive oil for 2-3 minutes, then add garlic and potatoes. Saute for 3-5 minutes, stirring until potatoes are lightly browned. Add rutabaga, carrots, rosemary and basil. Stir all vegetables until spices are well mixed. With pot over medium heat, add canned tomatoes in their juice, red cider vinegar and basmati. Stir in 1 cup water with dissolved vegetable bouillon plus 5 more cups plain water.  Partially cover and monitor heat until soup comes almost to boil, then reduce heat to medium low, cover and cook for 1-2 hours. Checking water level occasionally, add more water as necessary. At one hour check beans, rutabaga, and carrots for doneness: keep simmering until each are soft but not so mushy as to fall apart.  Add salt and pepper to taste, then add chopped kale, cover and cook for another 10 minutes or so until kale is bright green and lightly cooked.  Serve topped with parmesan cheese. Makes 8-10 servings. Freezes well. While you’re home as the soup simmers, you might consider making pumpkin muffins to go with it and for breakfast in the morning.

Note on Bouillon: Beware! Many brands of bouillon cubes have partially hydrogenated oils, palm or cotton seed oil, MSG, and a grossly high serving of sodium- all things to be avoided, certainly not added to your food.

Soaking & Cooking Time for Beans


Instructions:

Cull through bulk beans and discard any stones or bad beans. Rinse the beans well in a colander under cold running water, then soak for several hours or over night. Drain well. Using a large pot (to allow steam headroom), combine the beans with the required amount of cooking water and bring just to a boil. Reduce heat to medium low to simmer and cook for the required time, stirring occasionally. Add more water if needed, and add any salt after the beans have cooked (otherwise the beans will take much longer to cook and may never get soft.)

Bean (1 cup)………Cooking Water…..Cooking Time……Yield…………..Comments

Adzuki……………………..4 cups………………..about 1 hr………3 cups……….small, pretty, nutty flavor

Black………………………4 cups……………. about 2 hrs………2 1/2 cups

Chickpeas……………….6 cups………………about 2 hrs………..3 cups

Kidney or Red beans……..4 cups………..2 hrs………2 1/4 cups…..basis of chile

Lentils, green…………..3 cups………………1- 1/2 hour…….3 cups……….lentil soup

Lentils, red………………3 cups………………30-40 min…….3 cups………great with potatoes

Mung beans……………..4 cups………………..1 hr……….3 cups

Navy or Pinto…………..4 cups………………..2 1/2-3 hrs…..2 1/2 cups

Split peas, green or yellow…3 cups………2 – 2 1/2 hrs…..3 1/2 cups

too hot to cook- south of the border sustenance


Ingredients:

  • 2 cans whole black beans, drained and well rinsed
  • (or 1 can black beans and 1 can kidney or red beans, drained and well rinsed)
  • 1-2 tomatoes, chopped
  • 1 red or yellow bell pepper, chopped
  • 1/2 -1 red onion, chopped
  • 1 cup jicama (about 1/2 medium sized), peeled and chopped
  • 2-3 stalks celery, diced
  • 1-2 hot peppers (anaheim, jalapeno, or serrano for more heat). Use the seeds too if you like it hot, then dice finely
  • 1-2 ripe avocado, chopped
  • 1/2 t sea salt and ground black pepper to taste (omit salt on beans if using salted dressing)
  • corn tortillas
  • romaine lettuce

Dressing:

  • 1 small bunch cilantro (about 1 cup excluding long stems)
  • 1 t each cumin and chile powder
  • 1/2 t sea salt
  • 1-2 limes, squeezed
  • 1/4- 1/3 cup olive oil

Instructions:

Mix all ingredients except avocado in bowl with airtight lid. Will keep in the refrigerator for 5 days. Chop avocado to add immediately before serving. Serve this as wrap ups in warm corn tortillas (microwave a few seconds to heat) or skip the tortillas and eat as a salad over romaine lettuce. If you dont want to bother with making the dressing, just squeeze lime juice over the bean and vegetable mixture, and maybe chop the cilantro and stir it in too. Serve with a dollop of Nancy’s plain non-fat yogurt (or sour cream if you find the peppers are too hot- the fat in the sour cream will help control the capsaicin in the peppers that’s burning your mouth).

Instructions for Dressing:

Combine cilantro and spices in blender to chop and mix well. Add in lime, mix. Then slowly add in olive oil with blender running to desired thinness.