Chili Tacos with Tofu Sour Cream

Chili Tacos with Tofu Sour Cream
Prep Time
15 minutes, plus 20 minutes cook time
Number of Servings
Serves 6
Ingredients
Directions
  1. Heat oil in a medium saucepan and sauté the onion and garlic for 2 to 3 minutes.
  2. Add the celery and mushrooms and sauté another 2 to 3 minutes.
  3. Add the chili beans and kidney beans, crushed tomatoes, cocoa, cinnamon, and [q:1/2] tsp sea salt. Bring to a boil, reduce heat to medium-low and simmer for 15 minutes.
  4. While the chili is cooking, prepare the tofu sour cream by placing all ingredients in a blender and blend until smooth and creamy.
  5. Preheat the oven to 350° F. Heat taco shells for 3 to 4 minutes.
  6. Remove, fill each taco shell with lettuce, chili, tomatoes and avocado slices. Top with tofu sour cream.
Nutrition Info
294 calories, 9 g fat (28% calories from fat), 15 g protein, 39 g carbohydrate, 13 g fiber, 0 mg cholesterol, 622 mg sodium

Three-Bean Salad

Three-Bean Salad
Prep Time
70 minutes prep, overnight soak, 4 hours chill
Number of Servings
Serves 8
Ingredients
  • [q:1/4] lb dried pinto beans, soaked overnight and drained
  • [q:1/4] lb dried black beans, soaked overnight and drained
  • [q:1/4] lb dried red (kidney) beans, soaked overnight and drained
  • 8 cups water
  • 1 Tbsp light olive oil
  • 1 stalk celery, chopped
  • [q:1/2] medium red onion, peeled and chopped
  • [q:1/2] medium green bell pepper, seeded and chopped
  • [q:1/4] cup minced fresh cilantro
  • [q:1/4] cup minced fresh flat-leaf parsley
  • 3 Tbsp extra-virgin olive oil
  • 3 Tbsp red wine vinegar
  • 1 Tbsp honey
  • [q:1/2] tsp ground black pepper
  • [q:1/2] tsp sea salt
Directions
  1. Place beans, water, and light olive oil in an Instant Pot. Close lid, set steam release to Sealing, and press the Bean button and cook for the default time of 30 minutes. When the timer beeps, let pressure release naturally, about 20 minutes. Open lid and drain beans. Cool to room temperature. 
  2. Transfer cooled beans to a large bowl. Add celery, onion, bell pepper, cilantro, and parsley. Mix well. 
  3. In a small bowl, whisk together extra-virgin olive oil, vinegar, honey, black pepper, and salt. Pour dressing over bean mixture and toss to coat. Refrigerate for 4 hours before serving. 
Nutrition Info
459 Calories, 26 g Protein, 73 g Carbohydrates, 23 g Fiber, 8 g Total fat (1 g sat), 143 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), Folate, Phosphorus, [nutrition:4] Vitamin K, Iron, Magnesium, [nutrition:3] Vitamin B6, Potassium, Zinc, [nutrition:1] Vitamin B2 (riboflavin), B3 (niacin), C, Calcium

Oregano & Garlic Butter Beans

Oregano & Garlic Butter Beans
Ingredients
  • 1 lb fresh or frozen butter beans (lima beans)
  • [q:1/2] head garlic, cloves separated and peeled
  • 2 Tbsp olive oil
  • Generous pinch of red pepper flakes
  • Leaves from 1 sprig oregano (or [q:1/2] tsp dried oregano)
  • Red wine vinegar
  • Salt and freshly ground black pepper
Directions
  1. In a medium saucepan, combine butter beans, garlic cloves, oil, red pepper flakes, and 2 cups cold water. 
  2. Bring to a boil over medium heat, reduce heat to a simmer, partially cover, and cook over low heat until beans are tender, about 15 minutes. Once beans are tender, take pot off heat. Cover and allow beans to sit in poaching liquid for 10 minutes.
  3. Squish garlic along with a few beans against side of pot. (The squished beans will make the dish creamy without the addition of cream or butter.) 
  4. Add oregano and season to taste with vinegar, salt, and black pepper. Keep beans covered in warm cooking liquid until ready to serve. 
Nutrition Info
201 Calories, 8 g Protein, 26 g Carbohydrates, 6 g Fiber, 8 g Total fat (1 g sat), 302 mg Sodium, [nutrition:3] Vitamin C, [nutrition:2] Vitamin B1 (thiamine), B6, Iron, Phosphorus, [nutrition:1] Vitamin B2 (riboflavin), B3 (niacin), E, K, Folate, Magnesium, Potassium

Fried Plantain, Spicy Beans & Yogurt Dressing

Fried Plantain, Spicy Beans & Yogurt Dressing
Prep Time
40 minutes
Number of Servings
6
Ingredients
  • 2 Tbsp olive oil
  • [q:1 1/2] Tbsp butter
  • 3 ripe plantains, peeled and cut into L-inch slices
  • 1 (14 oz) can pinto beans, drained
  • 1 (14 oz) can kidney beans, drained
  • 1 avocado
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 1 red onion, chopped
  • [q:3 1/2] oz cherry tomatoes, halved
  • [q:1/2] cup whole-kernel corn
  • 2 tsp cilantro leaves, roughly chopped
  • [q:3 1/2] oz baby leaf spinach
  • 3 chilis, thinly sliced (any kind you like)

For the Dressing

  • 3 Tbsp plain yogurt
  • 2 Tbsp olive oil
  • 1 lime, zest and juice
  • 2 tsp cilantro leaves, roughly chopped
  • 1 garlic clove, roughly chopped
  • [q:1/2] tsp ground cumin
  • [q:1/2] tsp cayenne pepper
  • Pinch of sea salt

To Serve

  • 2 tsp chili flakes (optional)
Directions
  1. Heat oil and butter in a skillet over medium heat. When butter starts to smell a little nutty, add plantain slices in a single layer (you may need to do this in two batches). Leave them to froth and foam for about 3 minutes; give skillet a shake to dislodge them and then flip them over to cook them on the other side. You want them to be golden brown with lovely caramelized edges. Once they’re cooked, transfer to paper towels to drain off excess oil and butter.
  2. While plantain slices are frying, put pinto and kidney beans into a large mixing bowl. Halve avocado, remove pit, chop flesh, and add it to bowl, along with peppers, onion, tomatoes, corn, and cilantro. Mix everything together well.
  3. Place all ingredients for dressing into a food processor and blitz. Add half of dressing to mixing bowl and toss everything together. Lay spinach leaves on a serving dish and top with bean mix. Place fried plantain slices on top. Finish dish with sliced chilis and chili flakes, if using. Serve with remaining dressing on the side.
Nutrition Info
772 Calories, 34g Protein, 124 g Carbohydrates, 34 g Fiber, 19 g Total fat (4 g sat), 154 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), B6, C, K, Folate, Iron, Magnesium, Phosphorus, Potassium, [nutrition:3]Vitamin B2 (riboflavin), Zinc, [nutrition:2] Vitamin A, B3 (niacin), E

Roasted Trout with White Bean and Tomato Salad

Roasted Trout with White Bean and Tomato Salad
Prep Time
45 minutes prep time
Number of Servings
4
Ingredients
  • 2 shallots
  • 2  garlic cloves
  • Fresh rosemary
  • 2 Tbsp capers
  • 3 lemons, divided
  • 12 oz cherry tomatoes 
  • Fresh parsley
  • [q:1/2] cup extra-virgin olive oil, divided
  • 4 (7- to 10-oz) boneless, butterflied whole trout
  • Salt and pepper
  • 2 (15 oz) cans cannellini beans
Directions
  1. Prep vegetables and aromatics: Adjust oven rack to middle position, place rimmed baking sheet on rack, and heat oven to 450°. Mince shallots and garlic. Mince 4 teaspoons of the rosemary. Rinse capers and then chop. Squeeze [q:1/4] cup lemon juice from 2 lemons. Cut remaining lemon into wedges. Cut tomatoes in half. Chop [q:1/4] cup of the parsley. 
  2. Make dressing: Whisk [q:1/4] cup of the oil, the shallots, garlic, rosemary, capers, and lemon juice together in a large bowl.
  3. Season trout: Pat trout dry with paper towels and season with salt and pepper.
  4. Heat oil: Add remaining [q:1/4] cup oil to preheated baking sheet, tilting to coat evenly, and return to oven for 4 minutes.
  5. Roast trout: Carefully place trout, skin-side down, on hot baking sheet; return to oven and cook until trout flakes apart when gently prodded with a paring knife, 7 to 9 minutes.
Nutrition Info
Per serving: 1,162 Calories, 92 g Protein, 142 g Carbohydrates, 36 g Fiber, 28 g Total fat (5 g sat), 538 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), B3 (niacin), B6, B12, C, D, E, K, Calcium, Folate, Iron, Magnesium, Phosphorus, Potassium, Zinc, [nutrition:4] Vitamin B2 (riboflavin), [nutrition:2] Vitamin A

Red Beans and Rice Soup

Red Beans and Rice Soup
Prep Time
3 1/2 hours (plus 12 hours soak time for beans)
Number of Servings
4
Ingredients
  • [q:1/2] lb dried kidney beans
  • 3 Tbsp olive oil
  • 3 green onions (scallions), white and pale green parts only, finely sliced
  • 1 medium red bell pepper, finely chopped
  • 1 serrano pepper, seeded and finely chopped
  • 1 medium red onion, finely chopped
  • 4 garlic cloves, finely chopped
  • [q:1/2] tsp dried oregano
  • [q:1/2] tsp cayenne pepper
  • Salt and freshly ground black pepper
  • Few dashes of Tabasco chipotle pepper sauce, plus more for serving
  • 1 cup steamed rice, for serving
  • Extra-virgin olive oil, for finishing
  • Parsley leaves, for serving
Directions
  1. Place beans in a medium bowl and add cold water to cover by a few inches. Let beans soak for 12 hours. Drain beans, rinse, and then drain again. Set beans aside.
  2. Bring a kettle filled with water to a boil so it’s on hand. You will need it in a few minutes.
  3. In a soup pot, heat oil over medium heat. Once hot, add green onions, bell pepper, serrano pepper, red onion, garlic, oregano, and cayenne. Lightly season with salt and black pepper. Cook vegetables until tender, about 5 minutes. Toss in kidney beans and chipotle pepper sauce. Add boiling water to cover by 4 inches and season with salt. Cover and bring to a boil. Reduce to a simmer, partially cover, and simmer until beans are tender and have a creamy texture, [q:2 1/2] to 3 hours. Occasionally stir the pot, making sure nothing is sticking to the bottom and beans are covered by 2 inches of liquid; add more hot water if needed.
  4. Use a ladle to remove about [q:1 1/2] cups of the beans and liquid. Transfer to a blender and purée. (Alternatively, just smash beans with back of spoon against pot.) Return puréed beans and simmer, uncovered, for another 15 minutes. Take pot off heat and adjust seasoning. Serve with about [q:1/4] cup steamed rice per bowl. Drizzle with extra-virgin olive oil, sprinkle with parsley, and serve with more chipotle pepper sauce, if you like.
Nutrition Info
514 Calories, 18 g Protein, 78 g Carbohydrates, 18 g Fiber, 16 g Total fat (2 g sat), 317 mg Sodium, [nutrition:5] Vitamin B6, C, K, Folate, Phosphorus, [nutrition:4] Vitamin B1 (thiamine), [nutrition:3] Iron, Magnesium, [nutrition:2] Vitamin B3 (niacin), Potassium, Zinc, [nutrition:1] Vitamin A, B2 (riboflavin), E, Calcium

Avocado Black Bean Salsa

Avocado Black Bean Salsa
Prep Time
10 minutes
Number of Servings
Serves 8
Ingredients
Directions
  1. Place all ingredients in a bowl and stir to mix.
  2. Serve with organic tortilla chips.
Nutrition Info
50 calories, 4 g fat (63% calories from fat), 1 g protein, 4 g carbohydrate, 2 g fiber, 0 mg cholesterol, 67 mg sodium

Red Bean Pasta Soup

Red Bean Pasta Soup
Prep Time
15 minutes, plus 30 minutes cook time
Number of Servings
Serves 8
Ingredients
Directions
  1. Place all ingredients in a soup pot, except the pasta, parsley and pepper. Cover and bring to a boil.
  2. Simmer on low for 5 minutes.
  3. Add pasta and simmer, uncovered for another 7 to 10 minutes until pasta is done.
  4. Turn off flame, add parsley and pepper before serving.
Nutrition Info
221 calories, 1 g fat (4% calories from fat), 11 g protein, 40 g carbohydrate, 9 g fiber, 0 mg cholesterol, 240 mg sodium

Chipotle Black Bean and Rice Burger

Chipotle Black Bean and Rice Burger
Prep Time
40 min prep time
Number of Servings
serves 6
Ingredients
  • 1 cup frozen brown rice
  • 2 Tbsp extra-virgin olive oil, divided
  • [q:1/2] cup chopped onion
  • [q:1/2] cup finely chopped red bell pepper
  • 1 large garlic clove, finely chopped
  • 1 can (15.5 oz) black beans, rinsed and drained
  • [q:1/4] cup almond meal or very finely ground almonds
  • [q:1/4] to [q:1/2] tsp ground chipotle chili pepper
  • [q:2/3] cup (2 oz) shredded low-fat sharp cheddar cheese
  • Salt and freshly ground black pepper
  • 6 whole-wheat pita breads with pockets (5-6 inches)
  • 2 cups baby arugula, lightly packed
  • 6 thin tomato slices
  • 6 very thin red onion slices
Directions
  1. In a small saucepan, combine frozen rice with N cup water and cook, covered, until rice is very soft, about 8 minutes. Transfer rice to the bowl of a food processor.
  2. In a heavy medium skillet, preferably cast iron, heat 1 tablespoon of the oil over medium-high heat. Add onion and pepper, and cook until onion is translucent, 4 minutes. Add garlic and cook until onion is soft, 4 minutes. Transfer vegetables to bowl of food processor.
  3. Add beans to food processor and pulse to chop mixture coarsely. Add almond meal or almonds and chili pepper and pulse just to blend, 6 times. Add cheese and pulse to blend, 4 times. Scoop burger mixture into a medium bowl; it will be quite sticky. Season mixture to taste with salt and pepper.
  4. Lightly moisten your hands and shape burger mixture into 6 patties, arranging patties on a plate.
  5. To cook burgers, heat remaining tablespoon of oil in a skillet over medium-high heat. Add burgers and cook until crusty and dark brown on bottom, 2 minutes. Carefully turn burgers and cook until crusty on second side, 2 minutes.
  6. To serve, open pita breads and arrange [q:1/2] cup arugula on each bottom. Add cooked burger and top with tomato and onion slices. Serve immediately.
Nutrition Info
Per serving: 490 Calories, 18 g Protein, 78 g Carbohydrates, 13 g Fiber, 14 g Total fat (3 g sat), 628 mg Sodium, [nutrition:5] Phosphorus, [nutrition:4] Vitamin C,[nutrition:3] Vitamin B1 (thiamine), Magnesium, [nutrition:2] Vitamin B3 (niacin), B6, K, Iron, [nutrition:1] Vitamin B2 (riboflavin), E, Calcium, Potassium, Zinc

Black Bean Cakes

Black Bean Cakes
Prep Time
35 minutes
Number of Servings
serves 8
Ingredients
  • Olive oil spray
  • [q:1/2] cup chopped red onion
  • [q:1/4] cup chopped celery
  • [q:1/4] cup seeded and chopped red bell pepper
  • [q:1/4] cup seeded and chopped green bell pepper
  • 2 cloves garlic, minced
  • 1 jalapeño, seeded and chopped
  • 2 tsp freshly squeezed lime juice
  • [q:1/8] tsp cayenne, or to taste
  • 1 tsp ground cumin
  • [q:1/4] tsp ground coriander
  • 1 Tbsp dried parsley
  • [q:1/4] tsp salt (optional)
  • 2 (14 oz) cans black beans, drained and lightly mashed
  • 1 large egg
  • [q:1/4] cup chia seeds
Directions
  1. Preheat oven to 375°. Coat a sauté pan with a few spritzes of olive oil. Heat over medium heat.
  2. Sauté veggies in pan until they are softened and begin to brown. Spoon into a large bowl.
  3. Stir in remaining ingredients, mixing well.
  4. Form mixture into 8 equal-size patties. Place on a lined baking sheet and bake for about 15 minutes, or until heated through.
Nutrition Info
391 Calories, 24 g Protein, 67 g Carbohydrates, 18 g Fiber, 4 g Total fat (1 g sat), 19 mg Sodium, [nutrition:5]  Vitamin B1 (thiamine), Magnesium, Phosphorus, [nutrition:4] Potassium, [nutrition:3]  Iron, [nutrition:2]  Vitamin C, Zinc, [nutrition:1]  Vitamin B2 (riboflavin), B3 (niacin), B6, K, Calcium
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