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
- Heat oil or water in a large pot over medium heat. Add onion, bell pepper, garlic, and jalapeño. Cook for 5 minutes to soften.
- 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.
- 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.
- Serve hot with hot pepper sauce, if desired.
Savory Vegetable Strudel
Savory Vegetable Strudel
Number of Servings
Serves 6
Ingredients
- 3 Tbsp extra-virgin olive oil
- 2 small yellow onions, chopped
- 2 cloves garlic, chopped
- 1 can (28 oz) tomatoes
- 1 tsp basil
- [q:1/3] cup red wine
- 1 (8 oz can) button mushrooms, rinsed and sliced
- Salt and pepper
- 10 oz phyllo pastry dough
- [q:1/2] cup butter
- [q:1/3] cup cashew nuts, chopped
Directions
Vegetable Filling
- Preheat the oven to 400.
- Heat oil in a large saucepan.
- Sautee onions until tender.
- Add garlic, undrained tomatoes, basil, wine.
- Let the mixture simmer gently, stirring often until the liquid is gone (about 20 minutes.)
- Add mushrooms and cook for 5 minutes.
- Remove from the heat and season with salt and pepper to taste.
Strudel Assembly
- Lay 1 sheet of phyllo dough directly on baking sheet.
- Brush with melted butter and sprinkle [q:1/3] of the nuts.
- Repeat layers until there are 3 layers.
- Brush top layer with butter. Pour filling mixture on top and spread it to about 1 inch from edge of dough.
- Fold edges over to enclose the filling.
- Starting from the widest edges, roll up, trying not to let it break.
- Brush top with melted butter.
- Bake for 30 minutes, or until golden brown.
Nutrition Info
422 Calories, 9 g Protein, 41 mg Cholesterol, 36 g Carbohydrates, 9 g Total sugars (0 g Added sugars), 4 g Fiber, 27 g Total fat (11 g sat), 500 mg Sodium, [nut:3] Vitamin B1 (thiamine), [nut:2] Vitamin A, Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6, Vitamin C, Folate, Phosphorus, [nut:1] Vitamin E, Vitamin K, Iron, Magnesium, Potassium, Zinc
African Peanut Stew
African Peanut Stew
Ingredients
- 1 Tbsp olive oil
- 1 medium red onion, finely chopped
- 1 medium pasilla pepper, finely chopped
- 2 small carrots, chopped 1 rib of celery, chopped
- 3 to 4 garlic cloves, minced
- 2 Tbsp minced ginger
- [q:1 1/2] tsp curry powder
- [q:2 1/2] tomatoes, chopped
- 4 cups low-sodium chicken broth
- 1 sweet potato, peeled and chopped into [q:1/2] inch cubes
- 1 to [q:1 1/2] cups shelled edamame
- [q:1/4] cup natural peanut butter
- [q:1/4] cup chopped cilantro
- 2 to 3 cups spinach, chopped
- [q:1/2] tsp salt, to taste
- Black pepper, to taste
Directions
- Heat the olive oil in a large pan over medium heat.
- Sauté the onion, green pepper, carrots and celery for 5 minutes or until they are soft and translucent.
- Add the garlic, ginger and curry powder and sauté for 1 to 2 minutes or until they are fragrant. Be sure not to brown the garlic.
- Add the tomatoes and cook for about 3 minutes until they have reduced.
- Add the broth and the sweet potatoes and bring the stew to a boil.
- Reduce the heat to low and let it simmer for 8 minutes or until the sweet potato chunks are tender. (Covering the pan will help the potatoes cook faster.)
- Add the edamame and peanut butter and stir until the peanut butter is fully dissolved and the beans are heated.
- Add the spinach and cilantro and stir until the spinach is wilted.
- Season the stew to taste with salt and pepper.
- Serve the stew over rice, couscous or the starch of your choice.
Cherry Tomato Salsa
Cherry Tomato Salsa
Ingredients
- 4 pints of cherry tomatoes, halved
- 1 small white onion, peeled and chopped
- [q:1/4] tsp salt
- [q:1/8] tsp freshly ground black pepper, to taste
- 1 small chopped jalapeño pepper, remove the seeds
- [q:1/2] cup chopped fresh cilantro
- 2 tsp lime juice
Directions
- Toss all ingredients together.
Summer Tomato Salad
Summer Tomato Salad
Prep Time
5 minutes
Number of Servings
Serves 4
Ingredients
- 6 to 8 vine-ripened tomatoes, heirloom varieties suggested
- 1 medium red onion, sliced into strips
- 10 to 12 basil leaves,cut into strips
- [q:1/2] cup extra-virgin olive oil
- [q:1/3] cup balsamic vinegar
- salt and pepper, to taste
Directions
- Core the tomatoes and cut them in quarters or eighths.
- Add onions, basil, olive oil and vinegar. Toss.
- Salt and pepper to taste. Serve with bread for dipping.
Grilled Eggplant and Tomato Sandwiches
Grilled Eggplant and Tomato Sandwiches
with Pesto and Goat Cheese
Prep Time
30 minutes prep, plus draining time for eggplant
Number of Servings
Serves 4
Ingredients
- 1 large eggplant, cut crosswise into [q:1/2] inch-thick rounds
- Kosher salt
- Extra-virgin olive oil, for brushing the eggplant
- 8 slices crusty rustic bread
- 4 Tbsp Classic Basil Pesto or your favorite pesto
- 2 medium ripe tomatoes, sliced into [q:1/4] inch-thick rounds
- 4 oz rindless goat cheese (chevre), crumbled
Directions
- Toss eggplant with [q:1 1/2] teaspoons salt in a colander. Place in sink and let stand for 1 hour to drain off excess juice. Rinse eggplant under cold water and pat dry with paper towels.
- Build a fire for grilling in an outdoor grill. For a charcoal grill, let coals burn until they are covered with white ash. Spread out the mound of coals into a bank, with one side about two coals deep; the other side of the slope should include a scattering of single coals. For a gas grill, preheat grill on high. Leave one side on high and turn the other side to low. In both cases, you will have two areas for cooking, one hot and the other cooler.
- Lightly oil cooking grate. Brush eggplant on both sides with olive oil. Place over the hotter side of the grill and cover. Grill until the undersides are seared with grill marks, about 2 minutes. Turn and sear the other sides, about 2 minutes longer. Transfer to the cooler side of the grill, cover, and grill until eggplant is tender, about 5 minutes. During the last minute or so, place bread slices on grill to toast them lightly.
- Spread 4 bread slices with pesto. Place, pesto side up, on a work surface. Top each with equal amounts of eggplant, tomatoes, and crumbled goat cheese. Top each with a slice of bread and cut in half crosswise. Serve immediately or cooled to room temperature.
Grilled Chicken & Veggies with Avocado Salsa
Grilled Chicken & Veggies with Avocado Salsa
Prep Time
35 minutes
Number of Servings
4
Ingredients
- 4 medium skinless, boneless chicken breast halves ([q:1 1/2] lb)
- [q:3/4] tsp salt, divided
- [q:1/4] tsp ground black pepper, divided
- 1 to 2 limes
- 2 Tbsp olive oil
- 2 large tomatoes (10 to 12 oz each), cut crosswise into [q:1/2] inch thick slices
- 2 red, orange, and/or yellow peppers, each cut into quarters
- 1 ripe avocado, cut into [q:1/2] inch chunks
- 1 cup chopped jicama (10 to 12 oz)
- [q:1/4] cup loosely packed fresh cilantro leaves, chopped, plus additional leaves for garnish
- [q:1/8] tsp cayenne (ground red) pepper
Directions
- Preheat large ridged grill pan or prepare outdoor grill for direct grilling over medium heat.
- Pound chicken to an even [q:1/2] inch thickness. Season with [q:1/4] teaspoon of the salt and [q:1/8] teaspoon of the pepper.
- From limes, grate [q:1 1/2] teaspoons of peel and squeeze 3 tablespoons of juice. In a small bowl, combine peel, 1 tablespoon juice, oil, [q:1/4] teaspoon salt, and remaining [q:1/8] teaspoon pepper.
- Brush tomatoes and peppers with oil mixture and place on hot grill pan on rack. Place chicken on pan or rack. Cook chicken and vegetables 8 to 9 minutes, turning over once. Vegetables should be browned and tender. Chicken breasts should be browned on both sides and no longer pink throughout; instant-read thermometer inserted horizontally into thickest part should register 165°.
- While vegetables and chicken are grilling, in medium bowl, stir together avocado, jicama, cilantro, cayenne, and remaining [q:1/4] teaspoons salt and 2 tablespoons lime juice. (Makes [q:2 1/2] cups salsa.)
- Serve chicken and vegetables with avocado salsa; garnish with fresh cilantro leaves.
Nutrition Info
330 Calories, 20 g Protein, 15 g Carbohydrates, 7 g Fiber, 20 g Total fat, 435 mg Sodium. [nutrition:2] Vitamin C, Niacin, and Vitamins A, B6 & K
Mango Habanero Salsa
Mango Habanero Salsa
Ingredients
- [q:3/4] cup mango, peeled and cut into [q:3/8]" dice
- [q:1/2] cup Roma tomato, cored and cut into small dice
- 2 tablespoons finely diced red onion
- [q:1/2] teaspoon minced habanero chili
- 1 tablespoon fresh-squeezed lime juice
- [q:1/4] teaspoon kosher salt
- [q:1/2] teaspoon sugar
- [q:1/2] teaspoon rice vinegar
- [q:1/2] teaspoon chopped fresh mint leaves
- 1 tablespoon chopped cilantro
Directions
- Stir all ingredients in a small bowl.
Marinara Sauce
Marinara Sauce
Number of Servings
Makes 2 quarts
Ingredients
- [q:1/2] cup extra-virgin olive oil
- [q:1/2] cup chopped onion
- 2 garlic cloves chopped
- 2 celery stalks finely chopped
- 1 carrot finely chopped
- [q:1/2] teaspoon sea salt
- [q:1/2] teaspoon freshly ground black pepper
- 2 (32 ounce) cans crushed tomatoes
- 1 dried bay leaf
Directions
- Heat oil in large pot, over medium-high. Sauté onions and garlic until onions are translucent, about 7 minutes.
- Add celery, carrots, salt and pepper. Sauté until vegetables are soft, about 7 minutes.
- Add tomatoes and bay leaf. Simmer covered over low heat until the sauce thickens, about 45 minutes.
- Remove bay leaf
- Salt and pepper to taste
Homemade Ketchup
Homemade Ketchup
Number of Servings
Serves 12
Ingredients
- 2 (6 ounce) cans tomato paste
- [q:1/2] cup white vinegar
- 3 Tbsp brown sugar
- 1 Tbsp garlic powder
- 1 tablespoon onion powder
- [q:1/2] teaspoon allspice
- 1 teaspoon salt
- 1 teaspoon molasses
- [q:2 1/2] cups water
Directions
- Combine all ingredients and mix well.
Nutrition Info
40 Calories, 1 g Protein, 0 mg Cholesterol, 9 g Carbohydrates, 6 g Total sugars (3 g Added sugars), 1 g Fiber, 0 g Total fat (0 g sat), 228 mg Sodium, [nutrition:1] Vitamin C, Vitamin E