Black Bean and Quinoa Salad with Quick Cumin Dressing

Black Bean and Quinoa Salad with Quick Cumin Dressing
Number of Servings
4 Servings
Ingredients

Salad

  • 1 cup dry quinoa, rinsed
  • Dash salt
  • 2 cups vegetable broth or water
  • [q:1/2] large cucumber, diced neatly
  • 1 small bell pepper, diced neatly
  • 1 BPA-free can organic black beans
  • 10 to 15 basil leaves, chopped into a chiffonade
  • [q:1/4] cup fresh cilantro, chopped

Vinaigrette

  • 2 Tbsp extra virgin olive oil
  • [q:1/4] cup apple cider vinegar
  • 1 Tbsp agave or maple syrup
  • 1 Tbsp dijon mustard
  • 1 tsp cumin
  • Salt and pepper to taste
Directions
  1. Rinse quinoa through a sieve till the water runs clear. Transfer it to a small or medium sized pot and add two cups of vegetable broth or water and dash of salt. Bring to a boil, then reduce to a simmer. Cover the pot so that the lid is on, but there’s a small gap where water can escape. Simmer till quinoa has absorbed all of the liquid and is fluffy (about 15 to 20 minutes).
  2. Transfer cooked quinoa to a mixing bowl. Add chopped vegetables, black beans, and herbs.
  3. Whisk dressing ingredients. Add the dressing to the salad, and serve. (If you don’t feel that you need all the dressing, just add as much as you’d like to.)
  4. Salad will keep for three days in the fridge.
Nutrition Info
614 Calories, 30 g Protein, 0 mg Cholesterol, 101 g Carbohydrates, 7 g Total sugars (3 g Added sugars), 21 g Fiber, 11 g Total fat (2 g sat), 364 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), Folate, Magnesium, Phosphorus, Zinc, [nutrition:4] Vitamin B6, Vitamin C, Iron, Potassium, [nutrition:3] Vitamin B2 (riboflavin), [nutrition:2] Vitamin B3 (niacin), Vitamin K, [nutrition:1] Vitamin A, Vitamin E, Calcium

Silky-Smooth Black Bean Soup

Silky-Smooth Black Bean Soup
Prep Time
40 minutes
Number of Servings
4
Ingredients
  • 1 Tbsp olive oil
  • 1 onion, finely chopped
  • 1 red bell pepper, finely chopped
  • Salt and freshly ground black pepper
  • 1 red chili, seeded and finely chopped
  • 2 garlic cloves, finely chopped
  • 1 heaping tsp smoked paprika
  • 1 tsp ground cumin
  • [q:1/2] tsp dried oregano
  • 2 (14 oz) cans black beans
  • 2 sprigs thyme
  • 1 heaping tsp vegetable stock granules
  • 1 tsp balsamic vinegar 
  • Juice of 1 lime
  • To serve:
  • 1 avocado, roughly chopped
  • Handful of chopped cilantro
  • Juice of [q:1/2] lime
Directions
  1. Heat oil in a large, heavy-bottomed saucepan. Add onion and red bell pepper, season with salt and pepper, and lightly sauté for a few minutes until vegetables begin to soften. Stir frequently.
  2. Add chili and garlic and lightly cook for a few minutes before adding paprika, cumin, and oregano. Sweat for several minutes, allowing flavors of spices to infuse.
  3. Drain and rinse black beans and add to pan. Thoroughly coat beans in all spices before adding thyme and vegetable stock granules. Then pour in just enough water to cover beans.
  4. Add vinegar and simmer for about 20 minutes.
  5. Transfer to a blender, add lime juice, and process until completely smooth. Return to pan and gently heat, adding a little more water if necessary. Season to taste.
  6. Ladle into bowls and top with avocado, cilantro, and squeeze of fresh lime before serving.

Three-Bean Rice Salad

Three-Bean Rice Salad
Sean Crater

From One-Dish Vegan by Robin Robertson ($16.95, Harvard Common Press, 2013) Recipe © 2014 by Robin Robertson and used by permission of The Harvard Common Press

[IndieBound: http://www.indiebound.org/book/9781558328129]

25 minutes prep time + 20 minutes marinate time   -   Serves 6

  • 6 oz green beans, trimmed and cut into 1-inch pieces (about 2 c)
  • 1 1/2 c cooked dark red kidney beans or 1 (15.5-oz) can dark red kidney beans, rinsed and drained
  • 1 1/2 c cooked black beans or 1 (15.5-ounce) can black beans, rinsed and drained
  • 1 cucumber, peeled, seeded, and chopped
  • 1 (2-oz) jar chopped pimientos, drained
  • 2 Tbsp minced fresh Italian parsley
  • 3 Tbsp freshly squeezed lemon juice
  • 1 garlic clove, minced
  • 1/2 tsp dry mustard
  • 3/4 tsp salt
  • 1/4 tsp freshly ground black pepper
  • 3 Tbsp olive oil
  • 3 c cold cooked long-grain brown rice
  • 2 scallions, minced
  • Torn mixed salad greens, for serving
  • 8 cherry or grape tomatoes, halved lengthwise

Instructions

1. Steam green beans over boiling water until tender, about 7 minutes. Run beans under cold water to stop cooking process and retain color; drain well.

2. In a large bowl, combine green beans, kidney beans, black beans, cucumber, pimientos, and parsley. Set aside.

3. In a small bowl, whisk together lemon juice, garlic, dry mustard, salt, and pepper. Whisk in oil until emulsified and smooth. Pour dressing over bean mixture and toss to coat. Let marinate for 20 minutes.

4. Add rice and scallions to bean mixture and toss to combine. Taste and adjust seasonings if needed. Arrange salad greens in a serving bowl or on plates, top with rice-bean mixture and tomatoes, and serve.

Kitchen Note: For a variation, substitute chickpeas or white beans for either the kidney or black beans. Diced avocado makes a good addition. Roasted red bell pepper may be substituted for the pimiento.

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Tags
vegan
beans
kidney beans
black beans
rice
salad

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Grilled Veggie Burgers

Grilled Veggie Burgers
Prep Time
35 minutes, plus 1 hour chill time
Number of Servings
4 large burgers
Ingredients
  • 2 Tbsp extra-virgin olive oil, divided
  • 1 shallot or small onion, minced
  • 1 clove garlic, grated on a Microplane grater or very finely minced
  • 2 Tbsp chopped walnuts
  • 2 tsp smoked sweet paprika
  • 4 pitted prunes, roughly chopped
  • 1 medium beet, boiled in water to cover until tender, peeled, and shredded on the large holes of a box grater
  • 2 Tbsp red wine vinegar
  • 2 cups cooked brown rice (follow instructions on the package)
  • 1 (15-oz) can black beans, drained and briefly rinsed
  • 3 Tbsp oat bran or instant oatmeal
  • 1 large egg (optional)
  • Kosher salt
  • 4 brioche buns, toasted
Directions
  1. Heat [q:1 1/2] tablespoons of the oil in a small skillet over medium heat. Cook shallot and garlic until translucent, about 5 minutes. Add walnuts and paprika, toss to combine, and cook 1 more minute. Add prunes, shredded beet, and vinegar. Stir to combine and remove from heat.
  2. In a large bowl, combine beet mixture with rice, beans, oat bran, and egg, if using; season generously with salt. Stir with some force to mash most of beans and rice into a tacky paste that still has some chunks. Taste for seasoning and adjust if necessary.
  3. Chill mixture for at least an hour.
  4. Form chilled mixture into four patties, each about 1-inch thick. Brush patties with remaining [q:1/2] tablespoon olive oil, and then sear them directly over the coals of a medium fire flavored with a few wood chips. When patties begin to crisp and brown, carefully flip them over and cook for another few minutes.
  5. Rotate grill grate so patties are away from the fire, and cover the grill to heat them all the way through, about 5 minutes. Meanwhile, toast buns over the fire.
  6. Serve veggie patties on toasted brioche buns.
Nutrition Info
 395 Calories, 15g Protein, 62 g Carbohydrates, 13 g Fiber, 11g Total fat, 70 mg Sodium. [nutrition:2] Manganese, Folate, and Magnesium.

Rice Salad with Black Beans & Toasted Corn

Rice Salad with Black Beans & Toasted Corn
Prep Time
25 minutes
Number of Servings
Serves 4
Ingredients
  • [q:2/3] cup Arborio* rice
  • [q:1/2] Tbsp canola oil
  • [q:1 1/2] cup frozen yellow corn, thawed
  • Garlic salt, to taste
  • Freshly ground black pepper, to taste
  • 1 15 oz. can black beans, rinsed and drained
  • [q:1 1/2] cup prepared mild or medium salsa or picante sauce
  • 4 scallions, white and green parts, thinly sliced
Directions
  1. Bring a medium stockpot of salted water to a boil over high heat. Add rice and boil until tender yet firm to the bite, stirring a few times, 12 to 15 minutes. Drain in a colander. Rinse under cold running water to cool; drain well.
  2. Meanwhile, in a medium nonstick skillet, heat oil over medium-high heat. Add corn and cook, tossing and stirring often, until browned and fragrant, 3 to 5 minutes. Remove skillet from heat and toss corn with garlic salt and pepper; set aside to cool about 15 minutes.
  3. In a large bowl, toss together rice and corn with remaining ingredients until thoroughly combines. Season with additional garlic salt and pepper, to taste.
  4. Serve at room temperature, or cover and refrigerate a minimum of 2 hours or up to 1 day and serve chilled, or return to room temperature.
Nutrition Info
577 Calories, 29 g Protein, 0 mg Cholesterol, 110 g Carbohydrates, 10 g Total sugars (0 g Added sugars), 21 g Fiber, 4 g Total fat (1 g sat), 714 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), Folate, Magnesium, Phosphorus, [nutrition:4] Vitamin B6, Iron, Potassium, Zinc, [nutrition:3] Vitamin B3 (niacin), Vitamin K, [nutrition:2] Vitamin A, Vitamin B2 (riboflavin), [nutrition:1] Vitamin E, Calcium

Corn and Black Bean Tostadas

Corn and Black Bean Tostadas
Prep Time
15 minutes
Number of Servings
6
Ingredients
  • 6 tostada shells
  • 1 (15 [q:1/2]-oz) can black beans, rinsed, drained, and warmed
  • [q:1 1/2] cups cooked corn
  • [q:1/2] head of iceberg lettuce, finely chopped
  • [q:1/2] cup low-fat sour cream
  • 1 tomato, diced
  • 6 sprigs of parsley or cilantro
Directions
  1. Warm tostada shells as directed on package.
  2. Divide beans and corn evenly on top of each tostada.
  3. Top each tostada with shredded lettuce and a drizzle of sour cream.
  4. Garnish with diced tomato a sprig of parsley or cilantro. Serve immediately.

Fiesta Salad

Fiesta Salad
Prep Time
20 minutes
Number of Servings
Serves 4
Ingredients
  • 2 c cooked short-, medium-, or long-grain brown rice
  • 1 medium red bell pepper, diced
  • 1 medium green bell pepper, diced
  • 1 c blanched fresh or frozen sweet corn
  • 1 c cooked black beans (rinse if canned)
  • 2 Tbsp chopped fresh cilantro
  • 1 tsp ground cumin
  • [q:1/8] tsp cayenne pepper, or to taste
  • [q:1/2] c Citrus Vinaigrette (recipe follows) or other prepared vinaigrette
Directions
  1. Place all of the ingredients in a large serving bowl and toss until well combined.
  2. Serve as is, or refrigerate and enjoy chilled.
Nutrition Info
354 Calories, 8 g Protein, 0 mg Cholesterol, 44 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 7 g Fiber, 18 g Total fat (3 g sat), 10 mg Sodium, [nut:5] Vitamin C, [nut:3] Vitamin K, [nut:2] Vitamin B1 (thiamine), B6, Folate, Magnesium, Phosphorus, [nut:1] Vitamin B3 (niacin), E, Iron, Potassium, Zinc

Black Bean and Two-Tomato Stew With Quinoa

Black Bean and Two-Tomato Stew With Quinoa
Prep Time
40 minutes
Number of Servings
4
Ingredients
  • 1 Tbsp olive oil or [q:1/4] cup water
  • 1 large yellow onion, chopped
  • 1 red bell pepper, seeded and chopped
  • 2 garlic cloves, minced
  • 1 jalapeño chile, seeded and minced
  • 1 cup uncooked quinoa, rinsed and drained
  • 1 (14.5 oz) can fire-roasted diced tomatoes, undrained
  • 1 tsp dried marjoram
  • 1 tsp salt
  • [q:1/4] tsp freshly ground black pepper
  • 3 cups low-sodium vegetable broth, plus more if needed
  • [q:1 1/2] cups cooked black beans or 1 (15.5 oz) black beans, rinsed and drained
  • 1 or 2 scallions, minced
  • 2 Tbsp chopped sun-dried tomatoes
  • 2 Tbsp minced fresh Italian parsley or cilantro
  • Hot pepper sauce, for serving (optional)
Directions
  1. Heat oil or water in a large pot over medium heat. Add onion, bell pepper, garlic, and jalapeño. Cook for 5 minutes to soften.
  2. Stir in quinoa, tomatoes with their juices, marjoram, salt, pepper, and broth and bring to a boil. Reduce heat to a simmer, cover, and cook, stirring occasionally, until vegetables and quinoa are tender, 20 to 25 minutes. If mixture becomes too dry, add a small amount of additional broth.
  3. Stir beans, scallions, sun-dried tomatoes, and parsley into pot. Cover and remove from heat. Set aside for 5 minutes to allow flavors to blend.
  4. Serve hot with hot pepper sauce, if desired.

Vegan Black Bean Brownies

Vegan Black Bean Brownies
Number of Servings
9 servings
Ingredients
  • 16 ounces black beans, drained and rinsed
  • 2 ripe bananas
  • [q:1/3] cup agave nectar
  • [q:1/4] cup unsweetened cocoa
  • 1 Tbsp cinnamon
  • 1 tsp vanilla extract
  • [q:1/4] cup oats
Directions
  1. Preheat oven to 350 F.
  2. Grease an 8x8" pan and set aside.
  3. Combine all ingredients, except oats, mix until smooth.
  4. Stir in the oats and pour batter into the pan.
  5. Bake for 30 minutes or until a toothpick comes out clean. Allow to cool.
Nutrition Info
Calories: 67 Fat: 0.7g Carbohydrate: 16.4g (dietary fiber: 3.2g sugars: 6.1g) Protein: 2g Cholesterol: 0g Sodium: 1.2g

Flax Rice Spirals with Black Beans and Spicy Pumpkin Seeds

Flax Rice Spirals with Black Beans and Spicy Pumpkin Seeds
Prep Time
10 minutes, plus 40 minutes cook time
Number of Servings
Serves 4
Ingredients
  • 2 lbs plum tomatoes, halved lengthwise and then halved crosswise
  • 2 cans Eden Organic black beans, drained
  • 1 medium onion, halved and slivered
  • 6 garlic cloves, quartered
  • 2 tbsp Eden Selected extra Virgin Olive Oil
  • [q:1/4] tsp red pepper flakes
  • 1 tsp Eden Sea Salt
  • [q:3/4] tsp freshly ground black pepper
  • 1 package Eden Organic Flax Rice Spirals
  • [q:1/2] cup Eden Organic Spicy Pumpkin Seeds
  • 2 tbsp fresh parsley, minced
Directions
  1. Preheat oven to 400°
  2. On a baking sheet, combine tomatoes, beans, onion, garlic, olive oil, pepper flakes, salt, and pepper. Toss to coat.
  3. Bake until softened, approximately 30 to 40 minutes, tossing halfway through.
  4. Meanwhile, cook pasta according to package directions. Drain and return to pot.
  5. Toss with baked tomato mixture and season with salt and pepper.
  6. Divide between 4 bowls and sprinkle with pumpkin seeds and parsley.
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