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Black Bean Soup With Lime-Pickled Red Onions

Black Bean Soup With Lime-Pickled Red Onions
Prep Time
80 minutes
Number of Servings
4
Ingredients

Soup

  • 3 Tbsp olive oil
  • 2 cups chopped onion
  • [q:3/4] cup diced celery
  • [q:2 1/2] tsp finely chopped garlic
  • [q:2 1/2] tsp ground cumin
  • [q:1 1/4] tsp oregano
  • [q:3/8] tsp chipotle chili powder plus more for a spicier taste
  • Kosher salt
  • 4 (15 oz) cans black beans, rinsed well and drained
  • 5 cups low-sodium chicken broth or stock (can use vegetable stock as well), plus more if needed
  • 2 cinnamon sticks, broken in half

Garnish

  • 1 large red onion
  • [q:1/4] cup lime juice
  • Kosher salt
  • [q:1/2] tsp sugar
  • 1 Tbsp chopped cilantro, plus 2 tsp more for garnish
  • 2 ripe avocados, cut into [q:1/2] inch cubes
Directions
  1. In a large, heavy pot over medium heat, heat oil until hot. Add onion and celery and cook, stirring often, for 4 minutes. Add garlic and stir 1 minute more. Stir in cumin, oregano, [q:3/8] teaspoon chipotle chili powder, and [q:1/2] teaspoon salt. Stir 1 minute more. Add black beans, chicken broth or vegetable stock, and cinnamon sticks.
  2. Bring mixture to a simmer. Reduce heat to low, and simmer until soup has reduced by about a third (to about 8 cups) and has thickened, 40 to 45 minutes. Season soup with salt to taste, and with [q:1/8] teaspoon chipotle chili powder if you’d like more heat. Remove and discard cinnamon sticks. (Soup can be prepared one day ahead. If preparing ahead, cook to this stage; cool, cover, and refrigerate. Reheat over medium heat, stirring often. If soup is too thick, thin with more broth.)
  3. For the Lime-Pickled Red Onions, peel and then halve onion through root end. Cut each half crosswise into very thin slices to yield [q:1 1/2] cups. Transfer onions to a medium nonreactive bowl and toss well with lime juice, salt, sugar, and 1 tablespoon cilantro. Marinate onions for 30 minutes; they will still be crisp. (Onions can be prepared 2 hours ahead. Keep covered and refrigerated. Bring to room temperature 30 minutes before using.)
  4. Ladle soup into bowls. Garnish each serving with pickled onions (spooning a little of the marinating liquids along with them), diced avocado, and a sprinkle of cilantro. Pass extra onions in a bowl.
Nutrition Info
598 Calories, 28 g Protein, 83 g Carbohydrates, 20 g Fiber, 20 g Total fat (3 g sat, 12 g mono, 2 g poly), 123 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), Folate, Copper, Iron, Manganese, Potassium, [nutrition:4] Vitamin B3 (niacin), Magnesium, Phosphorus, [nutrition:2] Vitamin B6, C, Calcium, [nutrition:1] Vitamin B2 (riboflavin), E, Pantothenic acid, Zinc

Zucchini Quesadilla with Spicy Salsa Roja

Zucchini Quesadilla with Spicy Salsa Roja
Prep Time
45 minutes
Number of Servings
Serves 2
Ingredients
  • 1 lb tomatoes, cored and quartered
  • 1 small onion, peeled and quartered
  • 4 garlic cloves
  • [q:1/4] cup canola oil, divided
  • 6 dried chilies de árbol, stemmed
  • 1 chipotle chili in adobo
  • 2 Tbsp apple cider vinegar
  • 1 tsp sugar
  • Kosher salt
  • 2 (10-inch) flour tortillas
  • [q:1/2] cup shredded Monterey Jack cheese
  • 2 small zucchinis, thinly sliced crosswise
  • Chopped cilantro and thinly sliced Fresno chilies, for garnish*
Directions
  1. Preheat broiler. On a rimmed baking sheet, toss tomatoes, onion, and garlic with 2 tablespoons of the oil. Broil 6 inches from the heat for 20 minutes, until tomatoes and onion are softened and nicely charred.
  2. In a small skillet, toast árbol chilies over moderately low heat, stirring, until lightly charred, 3 minutes. Transfer to a blender. Add broiled tomatoes, onion, and garlic along with the chipotle chili, vinegar, and sugar. Puree until smooth. Transfer salsa roja to a bowl and season with salt.
  3. In a large cast-iron skillet, heat 1 tablespoon of the oil. Place 1 tortilla in the skillet and scatter cheese and zucchini evenly on top. Drizzle with some salsa roja and top with second tortilla. Cook over moderately high heat until crisp on bottom, 3 minutes. Flip quesadilla, add remaining 1 tablespoon of oil and cook until cheese is melted, 2 minutes.
  4. Slice quesadilla into wedges and transfer to a plate. Garnish with cilantro and Fresno chilies and serve with remaining salsa roja.
Nutrition Info
643 Calories, 18 g Protein, 29 mg Cholesterol, 53 g Carbohydrates, 19 g Total sugars (2 g Added sugars), 8 g Fiber, 42 g Total fat (9 g sat), 1,572 mg Sodium, [nut:5] Vitamin B6, Vitamin C, Vitamin K, Folate, Phosphorus, [nut:4] Vitamin A, Vitamin B1 (thiamine), Vitamin E, Calcium, [nut:3] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Potassium, [nut:2] Iron, Magnesium, Zinc, [nut:1] Vitamin B12

Mango Salsa

Mango Salsa
Prep Time
20 minutes, plus 20 minutes sit time
Number of Servings
Serves 6
Ingredients
  • 2 cups peeled, pitted, and cubed ripe mango
  • 1 cup diced red bell pepper
  • 1 jalapeno pepper, stemmed, seeded, and finely chopped
  • [q:1/4] cup chopped red onion
  • 3 Tbsp freshly squeezed lime juice
  • 1 tsp white vinegar
  • 1 tsp honey
  • [q:1/4] cup chopped cilantro
  • Salt and freshly ground black pepper to taste
Directions
  1. In a medium bowl, combine mango, bell pepper, jalapeno pepper, and red onion.
  2. In a small bowl, whisk together lime juice, vinegar, honey, and cilantro. Pour over mango mixture and toss together.
  3. Let salsa sit in the fridge for 20 minutes so flavors can meld.
  4. Serve over grilled, sautéed, or poached chicken or fish.
Nutrition Info
50 Calories, 1 g Protein, 12 g Carbohydrates, 10 g Total sugars (1 g Added sugars), 2 g Fiber, 0 g Total fat (0 g sat), 196 mg Sodium, [nutrition:5] Vitamin C, [nutrition:1] Vitamin B6, Folate

Jicama Salad

Jicama Salad
Prep Time
20 minutes plus 1 hour chill time
Number of Servings
Serves 4
Ingredients
  • 1 small red onion, halved and finely sliced
  • Juice of 2 limes
  • 2 small oranges
  • 1 medium jicama (about 1 lb)
  • [q:1/2] English cucumber
  • [q:1/2] to 1 red fresno, red, or green chili, according to taste
Directions
  1. Put onion slices and lime juice in a bowl and leave to soak while preparing other ingredients.
  2. Cut peel and white pith from oranges and then, using a small, sharp knife, cut between each segment to free flesh and leave all the membrane together. Squeeze membrane to extract any remaining juice. It is a good idea to segment oranges over a bowl to catch the juice and add this to any obtained by squeezing.
  3. Peel jicama and rinse in cold water. Cut into quarters and then finely slice into a serving bowl. Cut cucumber in half lengthwise and use a teaspoon to scoop out seeds. Cut cucumber into thin slices and add to bowl. Remove stem from chili, and slit and remove seeds with a sharp knife by gently scraping. Chop it finely and add to salad.
  4. Mix orange segments and juice with onion and add to jicama, cucumber, and chiles.
  5. Chill for at least an hour before serving. The salad will keep for 2 to 3 days in the fridge.

Chicken Mole

Chicken Mole
Prep Time
50 minutes
Number of Servings
6
Ingredients
  • [q:1/4] cup pumpkin seeds
  • [q:1/4] cup almonds
  • 2 Tbsp oil
  • 1 small onion, chopped
  • 3 cloves garlic, chopped
  • 2 plum tomatoes, chopped
  • 1 Tbsp chili powder
  • 1 tsp ground cinnamon
  • [q:1/2] tsp ground coriander
  • [q:1/2] tsp anise seeds or ground anise*
  • [q:1/4] tsp ground cloves
  • [q:1/4] cup raisins
  • 2 Tbsp molasses
  • 2 Tbsp lime juice
  • 2 (6 inch) soft gluten-free corn tortillas, torn into pieces
  • [q:1 1/2] cups low-sodium chicken broth
  • 2 oz dark chocolate, broken into pieces
  • Salt and freshly ground black pepper
  • [q:1 1/2] lbs skinless, boneless chicken breast, cooked and shredded
Directions
  1. Toast pumpkin seeds and almonds in a dry skillet, tossing over medium heat until golden, about 5 minutes. Transfer to a high-speed blender.
  2. Heat oil in a sauté pan set over medium heat.
  3. Add onion and garlic and sauté for 5 minutes, stirring frequently. Add tomatoes, along with chili powder, cinnamon, coriander, anise seeds, and ground cloves, and sauté with onion-garlic mixture for 2 minutes. Transfer mixture to blender.
  4. Soak raisins in boiling water to soften for 10 minutes. Drain raisins. Add drained raisins, molasses, lime juice, torn tortillas, and broth to blender. Blend until smooth.
  5. Transfer blended sauce back to sauté pan set over medium-low heat. Add chocolate and simmer over low heat, stirring frequently, until chocolate melts and sauce reduces, about 20 minutes.
  6. Season to taste with salt and pepper. Add cooked and shredded chicken to sauce and warm through over low heat. Serve over brown rice. 
Nutrition Info
347 Calories, 31 g Protein, 26 g Carbohydrates, 3 g Fiber, 13 g Total fat (4 g sat, 6 g mono, 2 g poly), 176 mg Sodium, [nutrition:5] Vitamin B3 (niacin), B6, [nutrition:4] Phosphorus, Selenium, [nutrition:2] Vitamin B12, Copper, Magnesium, Manganese, Pantothenic acid, Zinc, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), Vitamin C, E, Biotin, Iron, Potassium

Colcannon

Colcannon
Prep Time
45 min
Number of Servings
8
Ingredients
  • 8 cups peeled, diced potatoes
  • 4 Tbsp oil
  • 3 garlic cloves, minced
  • [q:1/4] cup chopped green onion
  • 3 cups thinly sliced packed green cabbage
  • 1 cup low-fat milk
  • Salt and freshly ground
Directions
  1. Cover potatoes with water in a large pot. Bring to a boil over medium-high heat.
  2. Reduce heat and simmer until potatoes are tender when pierced with a knife, approximately 20 minutes. Drain potatoes and set aside.
  3. Heat oil in a large pan set over medium heat. Add garlic and sauté for 2 minutes, stirring frequently. Add green onions and sauté for 1 minute, stirring frequently.
  4. Add cabbage to pan and cook until softened and wilted, approximately 5 to 10 minutes.
  5. Add milk to potatoes and mash with a potato masher or an electric mixer. Stir in cabbage mixture. Season to taste with salt and pepper and serve.
Nutrition Info
200 Calories, 5 g Protein, 30 g Carbohydrates, 4 g Fiber, 7 g Total fat (1 g sat, 5 g mono, 1 g poly), 102 mg Sodium, [nutrition:5] Vitamin C, [nutrition:4] Vitamin K, [nutrition:3] Vitamin B6, [nutrition:2] Copper, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Folate, Pantothenic acid, Magnesium, Manganese, Phosphorus, Potassium

Vegetable Tagine

Vegetable Tagine
Prep Time
40 minutes
Number of Servings
4
Ingredients
  • 1 Tbsp olive oil or [q:1/4] cup water
  • 1 large red onion, chopped
  • 1 medium-size carrot, peeled and chopped
  • 1 large red bell pepper, seeded and chopped
  • 1 large Yukon gold potato, peeled or scrubbed, diced
  • 2 garlic cloves, minced
  • 1 tsp grated fresh ginger
  • 1 tsp smoked paprika
  • [q:1/2] tsp ground turmeric
  • [q:1/4] tsp cayenne pepper
  • 1 (14.5-oz) can diced red tomatoes, undrained
  • 2 cups low-sodium vegetable broth
  • Salt
  • [q:1/2] cup dried apricots
  • [q:1/4] cup pitted green olives, halved or sliced
  • Zest of 1 lemon
  • 3 cups cooked chickpeas or 2 (15.5-ounce) cans chickpeas, rinsed and drained
  • 3 Tbsp minced fresh cilantro or Italian parsley
Directions
  1. Heat oil or water in a large saucepan over medium heat. Add onion and carrot. Cover and cook until softened, about 5 minutes.
  2. Add bell pepper, potato, garlic, ginger, paprika, turmeric, cayenne, tomatoes with their juices, broth, and salt to taste. Reduce heat to low and simmer for 25 minutes.
  3. Meanwhile, soak apricots in hot water for 10 minutes and then drain and finely chop. Add apricots, olives, lemon zest, and chickpeas to vegetable mixture and cook until hot and flavors are blended, about 5 minutes.
  4. Use back of a large spoon to crush some of chickpeas and potatoes and blend into sauce. 
  5. Stir in cilantro and serve hot.
Nutrition Info
359 Calories, 12 g Protein, 63 g Carbohydrates, 17 g Fiber, 9 g Total fat, 645 mg Sodium, [nutrition:3] Vitamins A, Vitamin C, [nutrition:2] Iron, Manganese, Potassium

Pea, Mint, and Basil Soup

Pea, Mint, and Basil Soup
Prep Time
20 minutes
Number of Servings
4
Ingredients
  • [q:2 1/2] cups low-sodium vegetable broth
  • 1 small onion, chopped
  • [q:1/2] Tbsp olive oil
  • 5 cups frozen peas
  • [q:1 1/4] cups basil, leaves picked
  • 1 cup mint, leaves picked
  • Salt and pepper
Directions
  1. Bring broth to a boil in a saucepan.
  2. Sauté onion in oil and 1 tablespoon water for 2 to 3 minutes.
  3. Add peas, followed by boiling broth, and cook for 10 minutes.
  4. Add herbs, blend until smooth, and season to taste.
Nutrition Info
193 Calories, 13 g Protein, 30 g Carbohydrates, 9 g Fiber, 3 g Total fat (1 g sat, 2 g mono, 1 g poly), 395 mg Sodium, [nutrition:5] Vitamin C, K, Manganese, [nutrition:4] Vitamin B1 (thiamine), Copper, [nutrition:3] Vitamin A, B3 (niacin), Phosphorus, [nutrition:2] Vitamin B2 (riboflavin), B6, Folate, Iron, Magnesium, Molybdenum, Zinc, [nutrition:1] Potassium

Apple Mulligatawny Soup

Apple Mulligatawny Soup
Prep Time
45 minutes
Number of Servings
4
Ingredients
  • 1 Tbsp vegetable oil
  • 1 cup chopped onion
  • 1 cup diced carrot
  • 1 cup thinly sliced celery
  • 1 Tbsp minced ginger root    
  • 2 cloves minced garlic
  • 1 Tbsp curry paste
  • [q:1/2] tsp each salt and pepper
  • 1 cup coconut milk
  • 2 cup low-sodium chicken stock
  • 2 cup cubed butternut squash
  • 4 cup diced Washington Granny Smith apples
  • 2 cup diced cooked chicken
  • [q:1/4] cup chopped fresh coriander
Directions
  1. In deep skillet, heat oil over medium-high heat. Add onion, carrot, and celery. Cook, stirring occasionally, until tender but not browned, about 10 minutes.
  2. Stir in ginger root, garlic, curry paste, salt, and pepper and cook one minute.
  3. Pour in coconut milk and chicken stock and bring to a boil.
  4. Add squash and reduce heat to simmer for 15 minutes.
  5. Add apple and chicken and cook just until apples are tender but still hold their shape, about 10 minutes more.
  6. Sprinkle with coriander and serve with warm bread or cooked basmati rice.
Nutrition Info
437 Calories, 28 g Protein, 44 g Carbohydrates, 8 g Fiber, 19 g Total fat (12 g sat, 3 g mono, 3 g poly), 295 mg Sodium, Vitamin A, Vitamin B3 (niacin), Vitamin B6, Manganese, Vitamin C, Pantothenic acid, Copper, Magnesium, Phosphorus, Potassium, Selenium, Vitamin B1 (thiamine), B2 (riboflavin), B12, Biotin, E, Folate, K, Calcium, Iron, Molybdenum, Zinc

Green Salad with Raspberry Dressing

Green Salad with Raspberry Dressing
Prep Time
10 minutes
Number of Servings
6
Ingredients
  • 4 cup romaine or any leaf lettuce, chopped
  • 2 cups shredded red cabbage
  • 1 cup sliced cucumbers

Dressing

  • 6 ounces fresh or frozen raspberries
  • [q:1/3] cup chopped parsley
  • [q:1/4] cup water
  • [q:1 1/2] tsp minced red onion or shallots
  • 1 Tbsp EDEN Extra Virgin Olive Oil
  • [q:1 1/2] tsp EDEN Ume Plum Vinegar
  • 2 Tbsp organic maple syrup
  • 2 Tbsp fresh lemon juice

Garnish

Directions
  1. Combine lettuce, cabbage and cucumber in a salad bowl. 
  2. To prepare the dressing, place all ingredients in a blender and pulse several seconds until creamy. Serve dressing over salad. 
  3. Garnish each salad with a few fresh berries and a sprinkling of pumpkin seeds before serving.
Nutrition Info
Per serving: 139 calories, 7g fat (45% calories from fat), 5g protein, 16g carbohydrate, 7g fiber, 0mg cholesterol, 296mg sodium