Creamy Pesto Sauce

1 can white beans, drained and rinsed
1 c. chicken broth
2 tsp. cornstarch
1/4 - 1/2 c. pesto
2 Tbsp. half-an-half

Combine cornstarch and 1 Tbsp chicken broth until smooth. Combine with remaining broth. Simmer until thick. Add beans and pesto, simmer 5 minutes. Add half-an-half and heat through.

Serve over pasta

Avocado Pasta Salad

1 small avocado
3/4 c. ranch dressing
2 Tbsp. Greek Yogurt, plain yogurt, or sour cream
Granulated Garlic to taste

1 can garbanzo beans, drained
2 or 3 green onions, sliced
1 c. grated carrot
1/2 c. slivered almonds
3 or 4 cups cooked and cooled small pasta

Chop the avocado into cubes and drop into the ranch. Puree until smooth. Add yogurt and garlic to taste.

Combine remaining ingredients. Toss with dressing to coat. Chill 2 hours or until ready to serve.


Combine remaining ingredients

Taste of Home Winner

So the Healthy Cooking finally hit check stands. That is the cover so you know what to look for. And the prize winning recipe isssssssssssssss (drum roll!):

Southwestern Bean Chowder

Click on the link above and it takes you to my post from several months ago or check it out on their web site here. The test kitchen changed a few minor things. Mostly clarified the directions. And they list the nutritional contents which I will post at the bottom.

This is their picture

Are you drooling yet?

Use the comments section to let me
know what you think, and any tasty
changes you made to your pot of soup.



Nutritional Facts
1 cup serving size (calculated without additional cheese) equals
236 calories,
8 g fat (4 g saturated fat)
20 mg cholesterol
670 mg sodium
31 g carbohydrate
6 g fiber
11 g protein (Thats 22% in just one cup of soup)

Diabetic Exchanges: 2 starch, 1 lean meat, 1/2 fat.

Creole Style Gumbo

I love gumbo, its so tasty and very versatile. Throw in some shrimp and chicken or leave the meat out for a dish that is still exceptionally tasty and vegetarian friendly.

1/2 kielbasa, sliced (This is the only non vegetarian ingredient in the dish and can be left out quite easily, just saute the vegetables in a little olive oil)

1 can beans, red, white, mixed, whatever you need like and have on hand
5 large green onions, sliced, greens too
1 stalk celery, chopped
2 cloves garlic, minced
1/2 green bell pepper, chopped
1 small can pimentos
1 can diced tomatoes, partially drained
1/3 c. frozen okra, chopped
3 Tbsp. Butter (Earth Balance sticks work, they just have a lower smoking point so it takes a little longer)
1/4 c. flour
1 cup water
1 vegetable bouillon cube
1/2 tsp. parsley flakes
1/2 tsp Oregano
1 tsp Thyme
1/2 tsp Lowrys seasoning
1/4 tsp. gumbo file
1 c. raw small peeled shrimp (optional)
Hot sauce to taste

Cooked Rice (plain white or brown rice either work)

Saute kielbasa until starting to brown a bit. Add celery and cook until fragrant. Add green onions and garlic and cook 2 minutes. Add bell peppers and cook another 30 seconds. Add pimentos, okra, and tomatoes, oregano, thyme, lowrys seasoning, gumbo file, and beans. Simmer on low.

In a separate pan heat butter. Stir in flour and cook over low heat, stirring occasionally. Continue cooking over low heat, stirring often about 15 - 20 minutes until roux starts to darken, but not burn. DO NOT LET IT SMOKE or it will taste burnt. When starting to darker add one cup water and vegetable bouillon cube. Simmer until starting to thicken.

Pour Thickened vegetable mixture over kielbasa and vegetables and add shrimp, simmer an additional 10 minutes until shrimp has just turned pink. Serve over rice.

UPDATE 1/5/11 - I just heard from a friend that Vegan Earth Balance works for making the roux, it just has a lower smoking point so it takes a little longer.



The next day:
Combine Gumbo sauce, leftover rice, and several cups of stock or broth. Chicken, vegetable or beef all work great for this to make a spicy Cajun soup.

Happy Birthday

A year ago I though I had a few recipes to share but wasn't sure how to start a blog, if anyone out there would be interested, or even if I could keep it going once I had posted all the recipes I already had.

One year later I have won a contest in a well known magazine for one of my recipes, been viewed by readers all over the world (there are a couple!) gained another author, and together we have published over 200 posts. I've even found our link posted to several discussion boards by people other than me.


So thanks for sharing and commenting. Bean Basics is turning ONE!

Herb and Mixed Vegetable Quinoa Stew

2 Tbsp Butter
2 Tbsp. Olive Oil (or all olive oil)
1/2 onion, finely chopped
1 stick celery, chopped fine
3 cloves garlic, minced
1/2 tsp. dried basil
1/2 tsp. dried rosemary
dash black pepper
2 carrots, cut into coins
1 can corn, drained
2 large handfuls of frozen green beans
3 c. quinoa or rice, cooked
1 can black beans, drained and rinsed

Heat butter and oil in a skillet. Add onion, celery and garlic. Heat until celery is starting to get tender. Add basil, rosemary, black pepper, and carrots. Heat until carrots are almost tender. Add green beans, corn, and 1/4 cup of water. Cover and simmer until carrots are tender and green beans are cooked. Add quinoa (or rice) and black beans. Stir to mix well and heat through.