Posts Tagged ‘black beans’

Tasty Tuesday: Black Bean Dip

Tuesday, February 12th, 2013

In making an effort to get more protein in my diet, I am replacing a favorite snack of chips and salsa with black bean dip and veggies! It is just as yummy as chips and salsa but offers a little extra nutrients, including protein. You will love how easy and delicious this recipe is! I enjoyed a big ol’ scoop of it yesterday along side my infamous kale salad. 🙂

Ingredients:

3 cups cooked black beans*

½ cup of salsa

1- sliced jalapeno (or less depending on desired temperature level; be sure to remove seeds unless you like your bean dip extra spicy!)

2-3 diced green onions

½ tsp garlic pepper

1 tsp cumin

1 tsp chili powder

½ tsp salt

4 tbsp water

Directions:

Cook all ingredients in a sauce pan on medium- low heat for 10 minutes. Add additional water if needed to keep mixture from drying out. Pour into food processor and process until smooth. Serve with chopped veggies such as red pepper, celery, and carrot sticks. Enjoy!

* Directions for cooking with dried beans: Many people shy away from using dried beans because rumor has it they are difficult and time-consuming to prepare. However all that is really involved in preparing dried beans is a pot of boiling water. That’s it! Now there are a few different methods but I prefer the “quick cook method”. Here’s how I do it. First fill a pot with water (no need to measure because you are draining the water anyway).  Then add measured desired amount of beans (1 cup of dried beans = about 2.5 cups of cooked beans) or just dump a bunch pf beans into the pot (what I usually do and then measure after they have cooked). Allow to come to a full boil, then reduce heat and cover. Simmer gently for approximately an hour then test for softness. Drain water and rinse beans before using them. I usually cook a large pot at once so I have some left over to stash in the fridge and/or freezer when throwing together a last minute quick meal.  Dried black beans are waaayyy cheaper than canned and come in more eco-friendly packaging!

-Sarah

Tasty Tuesday: Black Bean and Rice Salad

Tuesday, September 11th, 2012

This Black Bean and Rice Salad is a favorite dish of ours to bring camping, on a picnic, or to a BBQ. I made it recently for a family gathering we had at our house and my sister asked me for the recipe. I told her “it’s on the blog”.  A few days later she informed me that it was actually NOT on the blog…WHAT?!? How could I have failed to share one of my top favorite recipes with you all? Seriously! Well here it is! Now next time someone asks me for the recipe I know FOR SURE they can find it here. 🙂

Ingredients:

2 cups cold cooked basatimi rice

1.5 cups of cold cooked black beans, or 16oz can of black beans drained and rinsed

1 to 1.5 cups of corn (frozen is fine, fresh off the cob is better)

1 red pepper, diced

1 zucchini, diced

1 jalapeno, diced

1 avocado, diced

1/4 cup (or more to taste) chopped cilantro

3 green onions, chopped

4 tablespoons olive oil

1/2 tablespoon oregano

1/2 tablespoon cumin

juice of 1 lime

2 tablespoon white wine vinegar

1 tablespoon honey

salt and pepper to taste (you could also sprinkle a little garlic salt)

Directions:

Mix all ingredients from rice to green onions in a bowl. Mix remaining dressing ingredients in a small bowl or cup. Pour dressing over rice mixtures and stir to evenly coat. Refrigerate about an hour before serving.

Enjoy!! 🙂

– Sarah

Yummy Veggie Wraps!

Wednesday, July 18th, 2012

Summer time is full of all day outings and picnics at the park. For us this means packing a cooler bag full of yummy, healthy foods! It’s become almost a daily routine that as I make breakfast, I’m also making and packing our lunch for the day. My current favorite lunch on the go is a Veggie Wrap! They are super simple to make plus make good use of all the garden veggies friends and family have generously bestowed upon me! 🙂

Ingredients:

Your favorite pita bread, flat bread, or tortilla

Your favorite hummus (can substitute your favorite dressing if you *gasp* don’t have any hummus on hand…kind of sacrilegious in a vegan house to be out of hummus;))

1/2 red pepper, sliced

1/2 cucumber, sliced

1/2 avocado, sliced

1 small carrot, shredded

small handful of sprouts

small handful of spinach or mixed greens

1 green onion, chopped

fresh cilantro, chopped (to taste)

salt and pepper to taste

*Optional: for a heartier version packed with extra protein include cold cooked black beans and quinoa.

Directions:

Spread hummus on wrap. Layer all veggies. Fold and enjoy!!

Peace and Veggie Love All!

Sarah

Tasty Tuesday: Vegan Breakfast Hash

Tuesday, June 26th, 2012

What you eat for breakfast is an important choice that effects your entire day! The word breakfast literally means “breaking the fast” of the night. Therefore opting for a highly nutritious breakfast serves you well by properly refueling your body for the new day and positively impacting your food choices for the entire day. Too often when we don’t give our bodies the proper balance of nutrients that it needs for optimal functioning, we start to crave junk food for its high sugar and fat content. Avoid that trap by starting off your day with a healthy and tasty breakfast. As a breastfeeding mama caring for small children, it is especially important that you are eating well! 🙂

Personally I get a little burnt out on oatmeal, so this recipe for a “vegan hash” is a nice breakfast alternative. It takes me just a long to make as a bowl of steel cut oats, although a little more prep time is required.

Ingredients: 

Olive Oil

2-3 cloves of garlic, minced

2 sweet potatoes

2 cups of prepared black beans (or one 15 oz can of black beans, well rinsed)

1 Tablespoon Mexican Seasoning

Salt and Pepper, to taste

chopped cilantro, optional topping

Additional optional add-ins: chopped onion, red pepper, and/or jalapeno pepper

Directions: 

Saute garlic in olive oil. If you are using onion and/or pepper add them now and saute for a few minutes. Add black beans, seasoning, and sweet potatoes. Stir together and add a small amount of water (approx. 2 Tablespoons or more if needed). Cover and allow to cook for 12-15 minutes until sweet potatoes are softened. Top with chopped cilantro.

This hash is tasty as a stand alone breakfast or you can serve it with a side of quinoa or sauteed greens for some added “oomph”. Enjoy!

-Sarah

 

A Favorite Post Partum Recipe | Mexican Lasagna

Tuesday, October 18th, 2011

My favorite postpartum dish to bring to a new mom is a vegetarian, gluten-free Mexican Lasagna (it can also be dairy-free if needed). I like making this dish because not only is it super yummy, it’s easy and inexpensive to make. It also travels well, cooks quickly, re-heats well, and freezes well.

 

 

 

 

 

Ingredients
Olive oil
2-3 gloves of garlic, minced
1 onion, chopped
1 red pepper, chopped
1 jalapeno, seeds removed and diced
1 zucchini, chopped
1 bunch of spinach, washed and stems removed
2 teaspoons chili powder
1 teaspoons cumin
1 teaspoon oregano
2 ½ cups black beans (or 20oz)
28oz can diced tomatoes
1 ½ cups frozen corn
12 corn tortillas, cut in half
12 oz cheddar cheese (or dairy free cheese substitute, I prefer Daiya)

Directions:
1. Heat olive oil in pot and sauté garlic and onion
2. Add red pepper, jalapeno, zucchini and sauté
3. Add spinach and sauté until it cooks down
4. Add seasonings and sauté with vegetables for one minute, stirring frequently
5. Add beans, tomatoes, and corn; simmer gently for 10 minutes
6. Coat bottom of pan with cooking spray and layer as follows: tortillas, bean mixture, tortillas, bean mixture, and a top layer of cheese

bottom layer of tortillas

layering

Cooking Instructions:
Bake, uncovered for approximately 20 minutes at 400 degrees.

When I make Mexican Lasagna for a newly postpartum mommy, I usually include a side of Spanish Rice (here’s a basic recipe to try), washed and cut seasonal fruit, and lactation bars (recipe coming soon!). I typically double the recipe above resulting in two dishes, one to deliver to a new mom and one to feed my own family.

Ready to be delivered to a new mommy!

If you make this dish, let me know what you think! I would love to hear any creative modifications you try.

Check out tomorrow’s post about 5 postpartum surprises no one told you about!

-Sarah