Black bean avocado salad with lime and cilantro

bean-salad-opt

bean-salad-opt

Black bean avocado salad with lime and cilantro
Recipe type: 1 Protein and/or 1 Starch
 
The beans in this recipe can "count" as protein or starch. Use any type of beans (black, pinto, kidney, garbanzo) or mix several types.
Ingredients
  • ¼ c balsamic vinegar
  • ⅛ - ¼ c water
  • juice of 1 small fresh lime
  • ¼ c olive oil
  • 1 can black beans, well drained
  • 1 can garbanzo beans, well drained
  • 1 can pinto beans, well drained
  • 1 red pepper, diced
  • 1 yellow pepper, diced
  • ½ medium onion, very finely minced
  • 1 bag (10 oz) frozen white corn
  • 1 pint cherry or grape tomatoes, halved
  • ½ bunch cilantro, washed and chopped
  • 1 cup fresh snap peas, washed, de-stringed, and halved
  • 2 ripe avocados, diced
  • Salt and pepper
Instructions
  1. Prepare dressing: In a small bowl, combine vinegar, water, and lime juice. Whisk in olive oil and set dressing aside.
  2. Mix remaining ingredients except avocados. Just before serving, toss with dressing and top with diced avocados.
  3. Season with salt and pepper to taste.

 

Dawn’s Vegetarian Wheat Berry Chili

chili

chili

Dawn's Vegetarian Wheat Berry Chili
 
Ingredients
  • 2 TBSP olive oil
  • ½ red onion, diced
  • 2 yellow or red bell peppers, chopped
  • 4 cloves garlic, minced
  • 2 tsp chili powder, to taste
  • 1 ½ tsp ground cumin
  • 1 tsp dried oregano
  • ½ tsp ground pepper
  • 2 15-oz cans beans any type (black, pinto, kidney, or 1 of each), drained
  • 2 14-oz cans fire roasted diced tomatoes, not drained
  • 1 tsp ground chipotle pepper
  • 2 cups vegetable broth
  • 2 tsp unrefined cane sugar
  • 2 cups cooked wheat berries
  • 1 cup frozen organic corn kernels
  • Garnish (optional):
  • juice of 1 lime
  • 1 avocado, diced
  • ½ cup fresh cilantro
  • plain greek yogurt (omit for vegan option)
Instructions
  1. Heat oil in large pot over medium heat.
  2. Add onion, bell pepper, garlic, chili powder, cumin, oregano and pepper, and cook, stirring occasionally, until tender, about 5 minutes.
  3. Add beans, tomatoes, chipotle, broth and sugar.
  4. Bring to a boil over high heat, reduce heat, cover, and simmer for 25 minutes.
  5. Stir in cooked wheat berries and frozen corn.
  6. Heat through, about 5 minutes more. Remove from heat. Stir in lime juice if desired.
  7. Garnish each bowl with avocado, cilantro, and a dollop of greek yogurt, if desired.
Notes
To prepare and cook wheat berries:
Wheat berries can be prepared ahead of time in large quantities and then frozen in 2-cup portion sizes to be added directly to chili recipe. Rinse and sort through hard winter wheat berries, discarding any stones. Place in a large saucepan. Add 2 cups water for every 1 cup dry wheat berries. Add 1 tsp salt. Bring to a boil over high heat, then reduce heat, cover, and simmer for 1 hour, stirring occasionally. Drain and rinse.

Chili can be made in double batches and stored in airtight container or bag in the freezer for future use.

 

Stir Fried Vegetables with Tofu

stir fry veggies and tofu

stir fry tofu

Stir Fried Vegetables with Tofu
 
Ingredients
  • ⅓ cup gluten free soy sauce or Bragg’s Liquid Aminos
  • ¾ cup water
  • 1 tablespoon grated ginger
  • 2 cloves garlic, minced
  • 1 TBSP sesame oil
  • 1 12-16 oz package extra firm tofu
  • 3 TBSP olive oil, divided
  • 1 medium onion, diced
  • 2 cups carrots, sliced
  • 1 large red bell pepper, seeded and sliced into strips
  • 2 cups sugar snap peas
  • 1 15 oz can baby corn, drained
  • 2 cups broccoli florets
  • 2 tsp cornstarch (or arrowroot powder)
Instructions
  1. In a medium bowl, whisk together soy sauce, water, grated ginger, and garlic.
  2. Gradually whisk in sesame oil. Set aside while preparing tofu.
  3. Drain tofu block and cut in half lengthwise, then cut into ½ inch thick slices. Pat tofu slices with paper towel to absorb excess moisture.
  4. Add tofu slices to marinade and let sit in refrigerator at least 30 minutes and up to overnight.
  5. Heat 2 TBSP olive oil in cast iron skillet over medium high heat.
  6. When oil is heated, remove tofu pieces from marinade, reserving remaining marinade, and place tofu pieces in a single layer in skillet. Cook tofu for 6 minutes, until you see a golden crust beginning to appear at the sides of the slices. During this time, do not stir or flip tofu, but gently shake pan or nudge with spatula to ensure tofu doesn’t stick to pan. Add more oil to pan if necessary. Once golden crust is visible on bottom of tofu slices, gently turn them to the other side and heat for about 4 more minutes. Gently remove tofu from skillet onto paper towel and set aside.
  7. Heat 1 TBSP olive oil in a large skillet over medium high heat. Add onions and cook 1 minute. Add carrots and peppers and cook 1 minute. Add snap peas, corn, broccoli and any additional vegetables and cook 2 more minutes, until vegetables are crisp-tender.
  8. Dissolve cornstarch or arrowroot powder into 1 cup of reserved marinade mixture by stirring together in a small bowl or shaking in a lidded glass jar. Add liquid to vegetables in skillet and simmer until sauce thickens.
  9. Return tofu to vegetables in skillet and stir until mixed. Serve over brown rice.
Notes
Any vegetables of your choice, including bok choy, zucchini, snow peas, mushrooms or others may be added or substituted

 

Quinoa, Avocado and Corn Salad

Quinoa Avocado and Corn salad

Quinoa Avocado and Corn salad

Quinoa, Avocado and Corn Salad
 
Ingredients
  • 1 c quinoa
  • 2 c water
  • ½ medium red onion, diced
  • ½ red pepper, sliced in strips then each strip cut in half
  • 1 cup corn (fresh or thawed/frozen)
  • 1 15 oz can black beans
  • 1 small bunch fresh cilantro, chopped
  • 1 large ripe avocado, diced
  • Juice of 2 fresh limes
  • 2 TBS apple cider vinegar
  • 4 TBS olive oil
  • ¼ tsp sea salt
Instructions
  1. Bring water and quinoa to a boil in a pan. Reduce heat and cook, covered, for 12 minutes.
  2. Transfer cooked quinoa to a bowl. Add red pepper, corn, black beans and cilantro to quinoa.
  3. Pour lime juice and apple cider vinegar into a small bowl, whisk in olive oil until well mixed. Add sea salt and whisk again. Pour over quinoa and toss well.
  4. Add avocado and toss just before serving.

 

Spaghetti Squash “Pasta”

Spag Squash

Spag Squash

Spaghetti Squash "Pasta"
 
Ingredients
  • 1 large spaghetti squash
  • *Optional* - olive oil, salt, and/or herbs to season prior to roasting
Instructions
  1. Preheat oven to 375 degrees.
  2. Cut the squash in half lengthwise. Scoop out and discard the seeds.
  3. Place squash halves cut side down in a shallow baking dish with about ½ inch of water.
  4. Roast for about 45-50 minutes or until fork pierces squash easily.
  5. Remove squash from the oven and allow it to cool just enough so you can handle it, about 3-4 minutes.
  6. Scrape the flesh from the squash into “noodles” with a sturdy fork and place in a serving bowl. Separate any clumps with a fork or your hands. Serve with marinara sauce if desired. For a non-vegetarian option, serve with meatballs.

 

Grilled Eggplant

Plate icon

Grilled Eggplant
 
Ingredients
  • 1 large eggplant
  • 1-2 TBSP olive oil
  • sea salt, to taste
Instructions
  1. Heat grill to medium-high.
  2. Wash eggplant and trim off ends. Slice lengthwise into ½ inch slices. Brush each slice with olive oil and lightly sprinkle with sea salt.
  3. Place on grill and cook until grill marks appear, about 5 minutes. Turn over and cook on the other side until grill marks appear and eggplant is tender, about 5 more minutes.

 

Garden Gazpacho

Garden Gazpacho
Recipe type: 1 Non-Starchy Vegetable
 
Ingredients
  • 1 clove garlic
  • 1 tsp coarse salt
  • ¼ tsp red pepper flakes
  • ¼ tsp oregano
  • ½ onion, coarsely chopped into cubes
  • 1 jalapeno pepper, seeds and veins removed and coarsely chopped
  • ½ cup fresh basil
  • juice of 1 lemon
  • ¼ cup water
  • ⅛ cup olive oil
  • ⅛ cup red wine vinegar
  • 4 ripe tomatoes, coarsely chopped
  • 1 green pepper, seeds and stem removed, coarsely chopped
  • 1 stalk celery, coarsely chopped
  • 1 medium cucumber, coarsely chopped
Instructions
  1. Put garlic in food processor and blend.
  2. Add salt, red pepper flakes, oregano, onion, jalapeno, basil, lemon juice, water, olive oil and vinegar to food processor and blend well.
  3. Add 2 tomatoes, ½ green pepper, ½ stalk celery, and ½ cucumber and process until blended.
  4. Add remaining tomatoes, green pepper, celery and cucumber and pulse until mixed but coarse chunks remain. (For well-blended gazpacho, do not reserve vegetables to be added but combine all and blend well).
  5. Serve chilled, garnished with fresh mint leaves and Greek yogurt. Omit Greek yogurt for a vegan option.

 

Winter Squash and Sweet Potato Soup

roasted squash and sweet potato soup

roasted squash and sweet potato soup

Winter Squash and Sweet Potato Soup
 
Ingredients
  • 2 large sweet potatoes
  • 1 large or 2 small winter squash, any variety
  • 2 c almond milk
  • ½ tsp sea salt
  • 1tsp ground cinnamon
  • ½ tsp nutmeg
  • 1 tsp yellow curry
  • ⅓ cup unsweetened unsulfured coconut flakes
Instructions
  1. Cook the squash and sweet potatoes until tender by baking in conventional oven or microwave oven (see step 2 for instructions)
  2. To bake, cut the squash in half and place face down in shallow baking dish with about 1 inch of water. Wash the sweet potatoes and place them uncut in the same baking dish. Bake until very easily pierced with a fork, about 40-60 minutes depending on size of squash/sweet potatoes.
  3. To microwave, prepare the squash and sweet potatoes as above. Place in microwave safe shallow dish and microwave until very easily pierced with a fork, about 15-30 minutes depending on microwave power and squash/sweet potato size. Squash and sweet potatoes may be cooked up to 24 hours ahead.
  4. When squash is cool enough to handle, scoop out the skins and transfer squash to blender or vita-mix mixer.
  5. Cut the sweet potatoes in half, scoop out the skins, and add to blender.
  6. Add almond milk and blend until smooth.
  7. Pour into soup pot or large saucepan.
  8. Add remaining ingredients, and heat slowly until mixture comes to a simmer.
  9. Cover and simmer for about 5 minutes.
  10. While soup is simmering, heat a small skillet over medium heat and add coconut. Heat until coconut is lightly browned, stirring constantly, about 4-5 minutes.
  11. Pour soup into bowls and top with toasted coconut.