BLACK BEAN HUMMUS
Cooks in Serves 8
- 1 clove garlic
- 1 (16 ounce) can black beans, drained (reserve liquid)
- 2 tablespoons fresh lemon juice
- 1-2 tablespoons tahini
- 1 teaspoon ground cumin
- 1/2 teaspoon salt
- 1/4 teaspoon cayenne pepper
- 1. Crush garlic clove and place in food processor
- 2. Add black beans, lemon juice, tahini, cumin, salt and cayenne pepper; process until smooth.
- 3. Add enough of the reserved liquid (1 tablespoon at a time) from the beans to reach desired consistency, pulsing after each addition.
- 4. Serve with tortillas, crackers or sliced vegetables.
- 1 ¼ cups whole wheat flour, divided (rye, buckwheat or cornmeal can be substituted)
- ½ teaspoon salt
- 2 tablespoons canola oil or olive oil; more as needed
- 4 tablespoons water; add more as needed
- 1 teaspoon seasoning such as dried herbs, chili powder, garlic powder, onion powder, etc. (optional)
- 1. Using a food processor to mix 1 cup of the flour, ½ teaspoon salt and oil.
- 2. Add 3 tablespoons water and mix well. Gradually add more water, mixing after each addition, until mixture forms a compact ball. If it seems too sticky to handle, add more flour.
- 3. Sprinkle your work surface (or a baking sheet-sized piece of parchment paper) with some of the remaining flour then press and roll the dough to about 1/8th inch thickness, trying to get it fairly uniform. If the dough is too dry to roll out, return it to the food processor and add a little more water. If necessary to prevent sticking, dust your hands and the rolling pin with a little more flour.
- 4. Place the rolled-out dough on a baking sheet dusted with a little flour or cornmeal (if you\\\'ve used parchment paper, transfer dough and paper to baking sheet). You can score the dough into pieces of your choice if you like, leaving the dough intact.
- 5. Bake for 10 - 15 minutes in a preheated 400 degree oven, until light brown.
- 6. Cool and break into pieces. If making several batches, mix another while the first one bakes. You can re-use the parchment paper several times
CHAPATTIS OR INDIAN FLAT BREAD
- 2 ½ cups fine whole wheat flour (you can usually find this in the natural foods section of the supermarket or with the bulk foods)
- 2 cups water (or enough to make a soft dough)
- 1 pinch salt
- 1. Mix flour and salt in a large mixing bowl.
- 2. Make a hole in flour and using your hand, mix in water to make soft dough.
- 3. Knead for five minutes, return to the bowl, cover with wet cloth and refrigerate for an hour.
- 4. Heat a cast iron skillet over medium high heat until very hot.
- 5. Roll out 1/2 a handful of dough into a flat round shape and place in pan, cooking for 1 minute on
- each side.
- 6. Once turned, press gently with a towel, until brown.
- 7. Repeat until all dough is used.
- 2 ½ tablespoons paprika
- 2 tablespoons salt
- 2 tablespoons garlic powder
- 1 tablespoon black pepper
- 1 tablespoon onion powder
- 1 tablespoon cayenne pepper
- 1 tablespoon dried leaf oregano
- 1 tablespoon dried thyme
- 1. Place all ingredients into a small bowl.
- 2. Thoroughly mix with a whisk.
- 3. Store your Special Seasoning in an airtight jar or container.
RED BEAN SOUP
- 1 tablespoon olive oil
- 1 ½ cups chopped yellow onions
- ¼ cup chopped green bell peppers
- 1 tablespoon minced garlic
- 4 bay leaves
- 2 cups dried red kidney beans, soaked overnight
- 1 tablespoon Special Seasoning,
- 2 quarts vegetable stock
- 1 teaspoon salt
- 3 tablespoons chopped parsley
- 1 cup diced carrots
- 1 ½ cups cooked long-grain brown rice, warm
- 6 tablespoons chopped green onions
- 1. Heat the oil in a large heavy pot over high heat. Add the onions, bell peppers, garlic, and bay leaves, and cook, stirring, for 2 minutes.
- 2. Add the beans and cook for 2 minutes.
- 3. Add the Special Seasoning and stock, stir well, and bring to a boil. Reduce the heat to medium and cook for 1 1/2 hours, until beans are tender, stirring occasionally.
- 4. Add the salt and parsley, cover the pot, and cook for 15 minutes. Discard the bay leaves. Remove 1 cup of beans from the pot and reserve.
- 5. With a hand-held immersion blender, or in batches in a food processor, puree the red beans. Add the reserved beans, and stir well.
- 6. To serve, ladle a generous cup of the soup into each of 6 bowls.
- 7. Top each serving with 1/4 cup of the rice and 1 tablespoon of green onions.
GREEK VEGETABLE STEW
- 2 tablespoons oil
- 2 onions, chopped
- 1 pound green string beans, broken in half
- 1 package frozen or fresh spinach
- 4 cups water
- 6 zucchini, chunked
- 4 yellow squash, chunked
- 2 cups celery leaves
- 4 tomatoes, quartered
- 1 teaspoon salt
- 8 slices lemon
- 1 tablespoon dried oregano
- 3 tablespoons fresh basil
- 2 cloves chopped garlic
- 2 tablespoons lemon juice
- 1. Lightly brown onions in a hot dry skillet in 2 tablespoons oil.
- 2. Add oregano and garlic, cook 1 minute.
- 3. Add 4 cups water and tomatoes. Cook 10 minutes.
- 4. Add remaining ingredients. Cook covered for 40 minutes, stirring occasionally.
- 5. Serve with a lemon slice in each bowl
GARDEN VEGETABLE SOUP
- 4 tablespoons olive oil
- 2 cups chopped leeks, white part only (from approximately 3 medium leeks)
- 2 tablespoons finely minced garlic
- 2 cups carrots, peeled and chopped into rounds (approximately 2 medium)
- 2 cups peeled and diced potatoes
- 2 cups fresh green beans, broken or cut into 3/4-inch pieces
- 2 quarts vegetable broth
- 4 cups peeled, seeded, and chopped tomatoes
- 2 ears corn, kernels removed
- 1/2 teaspoon freshly ground black pepper
- 1/4 cup packed, chopped fresh parsley leaves
- 1 - 2 teaspoons freshly squeezed lemon juice
- 1. Heat the olive oil in large, heavy-bottomed stockpot over medium-low heat. Once hot,
- add the leeks, garlic, and a pinch of salt and sweat until they begin to soften,
- approximately 7 to 8 minutes.
- 2. Add the carrots, potatoes, and green beans and continue to cook for 4 to 5 more
- minutes, stirring occasionally.
- 3. Add the stock, increase the heat to high, and bring to a simmer.
- 4. Once simmering, add the tomatoes, corn kernels, and pepper. Reduce the heat to low,
- cover, and cook until the vegetables are fork tender, approximately 25 to 30 minutes.
- 5. Remove from heat and add the parsley and lemon juice. Season, to taste, with kosher
- salt. Serve immediately.
SOUTHWEST CORN AND BLACK BEAN SALAD
- 1 ½ cups corn kernels (fresh or frozen)
- 1/3 cup pine nuts
- 1/4 cup lime juice
- 2 tablespoons extra-virgin olive oil
- 1/4 cup chopped fresh cilantro
- 2 (14.5 ounce) cans black beans, rinsed
- 2 cups shredded red cabbage
- 1 large tomato, diced
- 1/2 cup minced red onion
- 1. Place pine nuts in a small dry skillet over medium-low heat and cook, stirring, untilfragrant and lightly browned, 2 to 4 minutes.
- 2. Whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add the corn, pine nuts, beans, cabbage, tomato and onion; toss to coat. Refrigerate until ready to serve.
- 3. Freshly ground pepper and salt to taste just before serving
- Rice cakes, just plain old crunchy patties
- Rice cakes with peanut butter and raisins
- Dried fruit including apricots
- Apples dipped in nut butter
- Sliced fruit
- Veggies with dip
- Popped popcorn
- Trail mix with nuts, raisins, sunflower seeds, coconut pieces and dried fruit
- Fruit kabobs
- Frozen fruit including grapes, blueberries, strawberries and bananas
- Whole wheat crackers* with nut butter
- Hummus with flat bread*
STIR FRY VEGETABLES WITH BROWN RICE
- 1 tablespoon sesame oil
- 3 green onions, finely chopped
- 3 tablespoons fresh ginger, minced
- 4 cups fresh broccoli, chopped
- ½ pound fresh green beans, chopped
- 2 carrots, peeled and sliced on diagonal
- 2 cloves garlic, minced
- 4 cups greens, chopped (kale, bok choy, spinach, collards, etc)
- 1 can sliced water chestnuts, drained
- 3 cups cooked brown rice
- 2 tablespoons soy sauce
- 1 ½ cups peas (if frozen run under water to thaw)
- ½ cup toasted sliced almonds
- 1. Heat a deep skillet or wok over medium heat for about 1 minute. Add oil and heat for 1 minute.
- 2. Add green onions and ginger. Sauté for 5 minutes.
- 3. Add broccoli, green beans, carrots, and garlic. Stir fry for 8-10 minutes.
- 4. Add greens and toss for about 2 minutes or until greens are wilted.
- 5. Stir in water chestnuts, brown rice, soy sauce, peas and almonds.
- 6. Serve as complete meal
- Tip: Serve this dish as a complete main dish along with a side of sliced fruit such as oranges, pineapple or mango. This is also a great recipe to double and then use the leftovers for lunch. Merely heat in the microwave or eat at room temperature.