Sunday, November 6, 2011

Souper Saturday Information Packet

I spent some good times yesterday teaching a class at a church activity called "Easy Meals for Real Moms." You can probably guess what most of my ideas centered around. Sadly, my printer ran out of toner at 11 the night before so, as promised, here's the downloadable version of my handout for anyone who might have wandered over.

Email me with questions or poke around the website. Thanks ladies - it was fun!

How to can dry beans - the easy way

Dried beans are great to store, but not so convenient if you want a fast dinner. By bottling your own dried beans, you can take advantage of the convenience of canned beans without paying the premium for a can you're going to throw away. Most methods call for soaking the beans ahead of time, which is still pretty easy, but the way I've begun doing it is even easier.

A pound of beans will fill 4 pint bottles.

1. Set your pressure canner on the stove and follow the manufacturers directions for how much water to place inside (this varies based on the canner and how many bottles it holds). Start another small pot full of water boiling (to rinse the lids).

2. Rinse your beans thoroughly and make sure you remove any debris or rocks. No one wants dirt soup.

3. Rinse your bottles in hot water to make sure you remove any dust, etc.

4. Put 1/4 pound of beans in each bottle. Add 1/2 - 1 tsp. salt (everyone says you must use canning salt, but you really can just use regular table salt). Fill with hot tap water, leaving 1/2 inch headspace at the top.

5. Wipe the rims to remove any loose salt. Dip canning lids in boiling water, place on jars, and firmly screw on canning rings. Place the jars in your canner.

6. Turn the stove on and gently bring canner to a simmer - follow manufacturers instructions on bringing the canner up to pressure. Cook at 10 pounds pressure (15 pounds for high altitude) for 105 minutes. Let canner cool completely before opening and removing jars. Let jars sit overnight before removing rings and testing seal.

Tuesday, October 25, 2011

Hot Pot with Kale

This was definitely inspired by/based upon the Chickpea Hot Pot at 101 Cookbooks, but I also made a few changes to better suit our tastes and needs - most notably, I changed the spices around, and substituted potatoes for the bulgur wheat since we have gluten sensitivities in our house. It's another easy, healthy, weeknight win - we'll definitely be cooking it again.

3 T. olive oil
1 sweet onion, diced
4 cloves garlic, peeled and sliced
3 c. chicken or vegetable broth (use vegetable if you want the dish to be vegetarian or vegan)
1 can chickpeas
3-4 red or yellow potatoes
1 bunch kale, stems removed and chopped into bite-sized pieces (3-4 c.)
1 head cauliflower, in bite sized pieces (about 3-4 c.)
1/2 tsp. lemon zest
1 tsp. dill
1/2 -1 tsp. crushed red pepper
salt and black pepper to taste

In a large saucepot or soup pot, saute the onions and garlic in olive oil over medium heat until they begin to brown. Add chicken broth and beans and bring to a simmer. Add the rest of the vegetables and cover. Simmer over medium heat, tossing occasionally, until the vegetables are just tender. Add the seasonings, combine well, and serve.

As always, if you are gluten or soy intolerant, be sure to use a brand of bouillon and spices that you know is safe for you.

Saturday, October 22, 2011

Roasted Carrot and Lentil Soup

Continuing my efforts to try something new, I pinned this Charred and Roasted Smokey Carrot Soup to our new pinboard. It's very similar to the Red Lentil Soup from 101 Cookbooks, minus the brown rice and with the addition of roasted carrots.

The only thing I changed from the original recipe was to add 4 cloves of garlic to the roasting pan with the onions.

It's a great soup, not a lot of complex flavor but it's easy, tasty and just hits the spot when it's rainy and gray.

Tuesday, October 18, 2011

Persian Beef and Split Pea Stew

Surprisingly (or perhaps not), we here at Bean Basics get into a cooking rut sometimes too. There's school to teach (we're both homeschool Moms of 3), husbands out of town, and a wide world to explore. So we spend a lot of time going back to tried and true, under-15-minute recipes.

But when Fall arrives, suddenly I have the urge to start cooking again. This recipe was part of my attempt to get out of my cooking rut and explore something new. I didn't come up with the recipe, I and I didn't change it substantially, so I'm just going to link it, but I will tell you what I changed, and that the entire family really liked it.

Now for my changes:
  1. I used leftover cooked pot roast - so after cooking the onions, I added everything to the pot all together.
  2. I think the recipe calls for too much water. I used 2 c. of beef broth rather than 4 c. of water.
  3. I used 2 onions and 5 cloves of garlic.
  4. I used 1/4 tsp. of Penzey's dried lemon peel instead of the Persian lime.
  5. I used red lentils instead of yellow split peas (they're very similar)
As always, if you're gluten or soy intolerant, make sure you use spices that meet your needs. McCormick and Penzey's are both trustworthy.

Monday, October 17, 2011

Italians Sausage Pilaf

This was inspired by the flavors of Zuppa Toscana remade into a quinoa pilaf. 

2 Italian sausage links, casings removed
1 can white beans, drained
1 medium onion
2 - 4 cloves garlic, minced
1/2 tsp sambal oleck OR dash red pepper flakes
1 bunch kale, stems removed and chopped fine
3 c. cooked chilled quinoa
1 c. chicken broth
1/2 c. cream or half-an-half

2 Tbsp. Parmesan cheese plus more to garnish. 

Cook the Italians sausage, crumbling, until no longer pink. 
Add the onion and garlic and cook until onion is tender. 

Add the kale, samal olek, beans, and broth. 
Simmer until the kale is tender. 
Stir in the quinoa and cook, stirring, 
until the quinoa is heated through and the broth is absorbed. 

Stir in the cream and cheese, mix well, and heat through.

Serve with the cheese to dust with

Thursday, October 13, 2011

Bean Basics is on Pinterest!

We're always looking for something new and interesting for dinner. If you'd like a sneak preview of recipes we hope to try out soon, check out our "Bean Stuff" board at Pinterest. Happy eating!

Tuesday, October 11, 2011

Tex-Mex Casserole

I have seen several versions of this floating around on the internet lately. One blog said it was a Taste of Home Best casserole recipe, though I couldn't find it on their site.

1/2 lb ground beef
2 cans black beans, drained
2 Tbsp. Taco seasoning
1 onions, chopped
2 cloves garlic, minced
1 can corn, drained
1/2 green pepper, chopped
3/4 c. salsa
1 can enchilada sauce
2 Tbsp. Italian salad dressing
1 (8 oz.) pkg cream cheese
1 small can sliced black olives (optional)

2 c. cheese
6 corn tortillas, cut into wedges

Serve topped with salsa, sour cream, cilantro, or avocado wedges

Cook the ground beef and taco seasoning together, crumbling the meat, until cooked all the way through. Add the onion, garlic, and pepper. When the onion is tender add corn and cook 2 minutes longer. Add remaining ingredients except cheese and tortillas. Stir to combine well.

Place half the meat mixture in the bottom of a 9x9 casserole dish. Top with 3 of the tortillas and 1 c. of the cheese. Top with remaining meat mixture, tortillas and cheese.

Bake at 425 for 15 - 20 minutes.

Wednesday, October 5, 2011

Tortilla Soup

Variants of tortilla soup are all over the place, and this one isn't substantially different, but it's a great quick soup that doesn't need meat to be delicious.

If you are gluten intolerant or have soy allergies, be sure to use a brand of tortillas and other prepared ingredients that you know are safe for you to eat.

1 large onion, diced
3-4 cloves garlic, diced
2-3 T. butter or olive oil
4 corn tortillas, roughly chopped
1-2 c. cooked chopped chicken (optional)
1-2 cans white beans (1 can if using with chicken, 2 cans if using alone)
1 c. corn
6 c. chicken or vegetable stock
1/2 tsp chipotle chile powder
3 T. dried green and red peppers
1 tsp. cumin
salt and pepper to taste

cheese to garnish (optional, omit to make vegan)

Saute the onions and garlic in butter/oil over medium heat until they are soft and beginning to brown. Add stock, tortillas, spices, and juice from the can of corn. Simmer until onions are very tender and tortillas have dissolved. Using a regular or immersion blender, blend until smooth. Add corn, beans, and chicken if using. Simmer gently until heated through. Serve garnished with cheese if desired.

Some versions of this soup also call for a can of diced tomatoes to be added with the corn and beans.

Wednesday, August 31, 2011

If using lentils in place of the ground beef simmer the lentils in water until almost tender and then add 1 Tbsp taco powder to the water to finish cooking.

1 (12 oz) box. Jumbo pasta shells (about 35) 
1 can refried beans
1 lb hamburger OR 3c. cooked lentils
2 Tbsp Taco seasoning
12 oz. cheddar cheese
1 can enchilada sauce

Cook Pasta shells in lightly salted water until al dente. Drain and toss with a little butter or olive oil.
Heat hamburger with 1 Tbsp of the taco seasoning. Cook, crumbling, until no longer pink and cooked throughout. Add 1/2 cup of water and remaining taco seasoning and simmer over medium heat until most of the liquid is gone. 

Divide between the shells a scoop of beans, filling each shells about halfway, then a sprinkling of cheese and top with hamburger. Place in a 9x13. Pour the can of enchilada sauce over the shells. Cover with tin foil and bake at 350 for 20 minutes, uncover and bake just until cheese is starting to melt. 

Remove from oven and let cool for 15 minutes. 

Serve over a bed of lettuce, top with fresh tomatoes and ranch.

Sunday, August 21, 2011

Southern Brunswick Stew

The first time I ever had Brunswick stew was when I lived in Virginia and the scouts there used to sell it. Once we moved from there I pretty much forgot about it. Until I moved to Georgia, about an hour from Brunswick, and despite Virginia making the same claim, they maintain that they are where the stew originated.

It's also a great way to use up the extra squirrel and possum you might have laying around your fridge.

Again, sorry about the cell phone pictures not being all that inviting, it really has a nice reddish orange color and tastes great

3 c. chicken broth

3 c. beef broth

1 c. frozen lima beans

1 c. catchup
2 Tbsp. yellow mustard

1 tsp. apple cider vinegar

1 c. frozen corn

2 cloves garlic, minced

2 tsp Worcestershire Sauce

1/2 tsp. liquid smoke
dash tabasco
2 Tbsp dehydrated onions
1 carrot, diced
2 tsp brown sugar
1 potato, diced small

1 bottle beef OR 2 - 3 c. cooked shredded beef

1 c. cooked shredded chicken

Bring the chicken and beef broths to a boil.

Add the lima beans and boil for 10 minutes.

Add the corn, catchup, mustard, vinegar, garlic, Worcestershire, liquid smoke, tabasco, onions, carrot, brown sugar, potato, beef and chicken . Simmer together until the potatoes are very tender, about 20 minutes.

Watch carefully and make sure it doesn't boil dry, if it starts to add more broth.

OR dump everything in a crock-pot and cook on low for 5 hours or on high for 3

Sunday, July 10, 2011

Cheesy dip

I buy nacho cheese sauce in #10 cans at Sam's club. Then I added some veggies and beans to have for a quick lunch. If you want more heat in it add some jalapenos in with the bell peppers or add a 4 oz. can of diced jalapenos in with the salsa verde

1/2 onion, chopped
1/2 red pepper chopped
olive oil
1 can petite diced tomatoes, drained really well
1/4 c. salsa verde
1 can black beans, drained
4 c. cheese sauce

Saute the onion and pepper until tender, add the tomatoes and simmer to remove and excess liquid. Add the salsa verde and the beans and then stir in the cheese sauce. Heat through.

Friday, July 1, 2011

Summer Corn Pasta

6 oz. bacon
1 - 2 cans white beans, drained
8 oz. rigatoni
1/2 onion, chopped
2 large carrots, grated
1 c. water
2 chicken bouillon cubes
2 tsp. lemon juice
1 medium zucchini
4 ears corn
2 1/2 c. half-an-half
2 tsp. flour
1/4 tsp. freshly ground black pepper

Cook pasta according to package directions until al dente. Drain and butter to prevent sticking.

Saute bacon until crisp. Remove from pan.

Without cleaning out the pan cook the onion and carrot in the bacon drippings.

Add 1 cup of water to the pan along with one of the chicken cubes and the lemon juice.

Cut the zucchini into quarters lenghtwise and the then slice 1/4 inch thick. Add to the pan with the carrots and onion. Cut the corn from the cob. Add the cobs to the simmering zucchini. When the zucchini is tender remove the cobs from the pan and add the corn, half-an-half, pepper, beans, and remaining chicken cube.

Combine the flour and enough water to form a thin pasta. Stir into the half-an-half and vegetables in the pan. Heat, stirring, until thick.

Add the pasta and bacon to the pan. Add more half-an-half as needed to thin out the sauce.

Wednesday, June 1, 2011

Caribbean Pilaf

2 c. brown Rice
1 c. brown lentils
2 large onions, sliced
1/2 red bell pepper chopped
1/2 green bell pepper, chopped
4 cloves garlic, minced
7 c. beef broth (Or imitation)
1/2 tsp liquid browning
2 tsp. caribbean jerk seasoning*
1 Tbsp. lime juice (or lemon works to)

Chopped fresh cilantro and parsley (Optional)

In a large pot cook rice, lentils, and broth until both are tender, about 45 minutes. Drain any excess liquid and stir in jerk seasoning, liquid smoke, and lime juice.

Meanwhile, in a large skillet, cook onions, without any oil, until starting to brown around the edges, turn heat to low and cover with a lid letting them steam to finish cooking.

When soft add the garlic and peppers and cook for 30 seconds. Add to the seasoned rice and lentil mixture.

Top with fresh herbs

Make it soup by adding more broth and not draining before adding the vegetables.

*Homemade jerk seasoning
1 Tbsp. Dried minced onion
1 1/2 tsp. granulated garlic
2 tsp. thyme
1 tsp. salt
1/4 tsp. ground allspice
pinch nutmeg
large pinch cinnamon
1 tsp. sugar
1/4 tsp. black pepper

Saturday, May 14, 2011

Vegetable pottage

You can add more broth and make this vegetable soup or less and serve it as pottage.

1 c. barley
1/2 c. lentils
1 onion, chopped
2 sticks celery, sliced
2 large carrots, cut into small dices
1 c. frozen corn
3/4 c. frozen okra, chopped
1 can tomatoes, undrained
1 1/2 c. frozen green beans, cut into small pieces
2 yellow zucchini, sut into small pieces
About 1 c. cabbage, cut into small pieces
6 c. liquid (broth or water and bouillon to go with, beef, chicken or vegetable all work)
Optional add in: leftover shredded beef

Combine the liquid, barley, and lentils. Simmer over medium heat until almost tender, about 30 minutes. Add the veggies and simmer another 30 minutes until everything is really soft, checking for liquid through out, you dont want it to go dry.

Thursday, April 28, 2011

Spicy Spinach Lentils

Scant 2 c. mong dal (split mung beans)*
Generous 4 c. vegetable or chicken broth
1 large or 2 small sweet onions, quartered and thinly sliced
1 lb. fresh spinach, chopped
8 cloves garlic, minced
1/2 tsp. mustard seeds
1/2 tsp. ginger
1/2 tsp. coriander
1/4 tsp. chili powder
2 tsp. garam masala
2 T. butter
2 T. olive oil
salt to taste

In a medium pot, combine lentils and broth and simmer, covered, over medium-low heat until water is absorbed and lentils are tender but not dissolving. Keep an eye on them and add more liquid if necessary. If lentils are tender and liquid is not absorbed, uncover and simmer until liquid has mostly evaporated.

While lentils are simmering, melt butter and oil in a large skillet over medium heat. Add onions and cook, stirring occasionally, until they are very soft and beginning to brown. Add garlic and other spices and cook for two minutes, stirring, then add spinach and cook, stirring, until spinach is wilted and most of it's liquid has evaporated. Add cooked lentils and mix thoroughly. Serve with naan or over plain cooked rice.

*Split yellow peas or red lentils may be substituted for mung bean, but the split mung beans hold their shape better when cooked. Cooked garbanzo beans may also be substituted.

If you have food sensitivities, be sure to use a brand of spices and other ingredients that you know are safe. McCormick and Penzey's are both gluten-free and usually soy-free (check the label).

Monday, April 4, 2011

Saag II

There are many different ways to make Saag. I enjoy it this way.

1-2 c. leftover cooked potatoes and/or paneer, cubed
4 Tbsp. butter
2-3 Tbsp. olive oil
1 medium onion, chopped
1 bunch green onions, sliced, including edible green parts
4-5 cloves garlic, minced
2 tsp. garam masala
1 tsp. sweet curry powder
3 Tbsp. flour
1 c. milk
2-3 Tbsp. cream
1/2 lb. fresh spinach
1 can garbanzo beans, undrained
1/2 -1 c. plain greek yogurt
salt to taste

In a large nonstick frying pan, brown potatoes and/or paneer in 2 Tbsp. oil over med-high heat until crispy. Set aside.

Reduce heat to med-low, add butter, remaining olive oil, and chopped onion. Cook, stirring until onion is clear and beginning to soften, about 5 minutes. Add green onion and garlic and continue to cook and stir until onions and garlic are soft. Add flour and spices and cook until flour and oil have made a thick paste. Add small amounts of butter if the flour is crumbly and dry.

Place milk and cream in a large mixing cup (for immersion blender use) or a food processor. Add onion/spice/flour mixture and blend until smooth and very thick. Add spinach one handful at a time and blend or chop in short pulses until spinach is finely chopped but not pureed. Add mixture back to pan, add garbanzo beans, and cook, stirring, over medium-low heat until it is heated through and the spinach has released it's water. It should be a thick sauce at this point, similar in texture to creamed spinach. Add potatoes and paneer if using and transfer to a serving dish. After transfer, gently stir in greek yogurt. Do not add the greek yogurt while it is still in the pan, as too much heat will make the yogurt "break" and it will not be creamy. Salt to taste.

Serve over rice or with naan.

Tuesday, March 15, 2011

Asparagus Stir Fry

1 large onion, cut into wedges
6 cloves garlic, minced
olive oil
1 lb asparagus, ends trimmed and cut into in inch pieces
3 Tbsp. low sodium soy sauce
1 c. beef broth (or imitation)
1/2 tsp hoisen sauce
Zest from 1 lemon
1 tsp. ground ginger
2 Tbsp. Cornstarch
1 can kidney beans, drained (white or red)

Rice to serve over

Saute onion in olive oil until crisp tender. Add the garlic and saute an additional 30 seconds. Add the asparagus and stir fry until almost tender.

Combine the beef broth, soy sauce, hoisen, ginger and cornstarch. Stir into the asparagus and cook until thickened. Stir in the beans and lemon zest.

Serve over rice.

Monday, March 14, 2011

Asparagus Bean Soup

You already know I throw beans in everything,
so if you are thinking "Hey! This is just cream of asparagus soup with beans in it" you would be right. This IS just cream of asparagus soup with beans in it. What? They're good for you!

1 lb asparagus spears
4 c. water
5 chicken bouillon cubes
(or imitation)
1 can white kidney beans,
1 c. heavy cream

Trim the tough ends off the asparagus. Chop the tops into 1/4 inch pieces, set aside.

Boil the tough ends of the asparagus and the water together until the asparagus is tender.
When the ends are soft, stain and reserve the liquid,discarding the ends.

Return the asparagus liquid to the soup pot, and add the chicken bouillon cubes, beans and asparagus tops. Simmer together until the asparagus tops are tender.

Stir in the cream and return to stove to heat through.

Season with salt and pepper to taste.

Saturday, March 12, 2011

Carrot Curry Dip

This is something I created when I ran out of spinach for saag. I made used the same seasonings, just changed the vegetable.

Splash Olive oil
1 large onion, chopped
6 cloves garlic
3 inch piece of ginger
1 1/4 c. water, divided
1 Tbsp. ground coriander
1 tsp. turmeric
3 c. carrots, cut into chunks
1 can garbanzo beans, drained
1 can coconut milk
1 tsp. vegetable bouillon (I used Superior Touch Better Than Bouillon Vegetable Base)

Heat the olive oil in a pretty large skillet. Add the onion and cook for 2 minutes. Add the garlic and ginger an cook just until fragrant.

Add the carrots, seasonings, remaining water and vegetable soup base. Let that simmer, covered, until the carrots are tender.

Pour into a blender and puree until smooth, then add the beans and coconut milk and puree until combined. Taste and season with salt to taste.

Thursday, March 10, 2011

Rice and Veggie Bake

Splash Olive Oil
1 Onion, chopped
1/2 lb. Spinach
2 Carrots, cut into coins
1/2 Yellow Bell Pepper, chopped
1 small bottle pimentos
2 Yellow Summer Squash, cut in half and sliced

1 can White Beans, drained (Or Garbanzo)

1 can condensed cream of mushroom soup
1 soup can milk
1 soup can rice
1 envelope lipton onion soup

Saute onion and spinach in the olive oil. Add the carrots and saute until the spinach is dark and wilted. Add all the remaining vegetables and saute 3 minutes.

Combine the vegetables and remaining ingredients in a large casserole dish.

Cover with tin foil and bake at 350 for 450 minutes or until rice tender, stirring once about halfway through cooking.

Monday, February 28, 2011

Cajun Cream Pasta

1 lb. Kielbasa, sliced
3 Tbsp butter
1/2 Onion
2 cloves garlic
4 Tbsp. flour
1 c. chicken broth
1 1/2 c. half-an-half
1 can white beans
1 can diced tomatoes, drained really well and pureed
1/2 green bell peppers, julienned
1/2 red bell pepper, julienned
1/4 tsp. parsley flakes
1/4 tsp Oregano
1/4 tsp Thyme
1/2 tsp Lowrys seasoning
1/4 tsp. paprika
1/2 c. Parmesan cheese, grated
Salt & Pepper to taste

6 c. hot cooked pasta

Cook Kielbasa in skillet until starting to brown. Remove from pan and keep warm. In the drippings add the butter, onions, and garlic. Saute until the onions are tender. Stir in the flour and cook, stirring, for 2 minutes.

Stir in chicken broth and simmer 3 minutes then whisk in half-an-half. Stir in remaining ingredients, and cooked kielbasa, and simmer until bell peppers are tender.

Taste and add salt and pepper to taste

Serve over pasta

Wednesday, February 23, 2011

Tex-mex Barley Stew

3/4 c. barley
1 onion
2 cloves garlic
olive oil
1 can tomatoes, drained
1 carrot, cut into coins
3/4 c. frozen corn
1/2 c. frozen peas
1 can diced chilis
1 can pinto beans
1/2 bell pepper, chopped
1/2 tsp. chili powder
1/4 tsp. thyme
1/4 tsp. oregano
5 c. beef broth (vegetable or imitation work fine too)
1 tsp. apple cider vinegar
1/2 c. flour
1 - 2 c. cooked beef, chicken, pork, turkey, pretty much whatever you have leftover, chopped or shredded (optional, if not using add an extra can of beans)

Saute onion in olive oil until tender. Add the garlic and cook for 30 seconds. Add the beef broth and barley and simmer until the barley is tender, about 45 minutes. Add the carrots after about 30 minutes of cooking.

Add the remaining ingredients, except flour, and simmer until the vegetables are cooked.

Combine the flour and enough water to make a thin paste. Stir the flour into the simmering broth and simmer until thick.

Tuesday, January 25, 2011

Confetti Macaroni and Cheese

16 oz. elbow macaroni
1 can white beans, drained and rinsed
16 oz. spinach
1/2 onion, chopped
2 carrots, grated
olive oil
1 can ham
3 c. milk
1/2 c. cream
5 eggs
4 oz. mozzarella cheese
4 oz. cheddar cheese
1/2 c. sour cream
salt and pepper to taste
dash each Worcestershire sauce, yellow mustard, nutmeg

Cook pasta in lightly salted boiling water until al dente.

Meanwhile saute onion in olive oil until tender. Add the ham and cook until starting to brown in a few places. Add the spinach and carrot and cook until spinach is wilted.

Whisk together remaining ingredients except milk and beans.

When the pasta is cooked, drain, return to pot, and immediately add milk, beans, sauted vegetables and cheese mix.

Spray an 11 x 13 casserole dish with no stick spray. Pour the pasta and sauce into the dish and cover with tin foil. Bake at 375 for 40 minutes or until set, removing tin foil about half way through.

Let stand 10 minutes before cutting.

Monday, January 10, 2011

American Institute of Cancer Research

I just receive an article written by the
American Institute of Cancer Research, entitled

Health on a Budget: Three Strategies for Money-Saving, Cancer-Fighting Meals

The article begins:
"Did you resolve to eat healthier in the new year? Or perhaps you just want to save money at the supermarket without sacrificing taste and health."

I love that, and the reason I mention it, is while they have three ideas which you can read about by clicking on the link, the first idea is this:

1. Diversify Your Dinner with Beans.

And that's right up our alley.

As a matter of fact, we put together a list of more than 20 healthy, and inexpensive, recipes for you from our archives here at Bean Basics

Lentil Barley Soup


Cabbage White Beans Soup

Black Bean Soup

Italian Wedding Soup

Stuffed Peppers or Squash

Pesto Soup

White Bean Pitas

Chickpea with Garlic and Zucchini

Texas Stuffed Tomatoes

Mixed Whole Grain Pilaf

Cuban Red Beans and Rice

The most simple Black Beans ever made

Creole Red Beans

Southwest Skillet Supper

Caramelized Quinoa and Black Beans

Dill Spaetzle

Israeli Couscous and Green Vegetables

Vegetable Soup Penna

Cabbage Salad

Asian Salad


Chickpea Masala with Green Rice

We hope you enjoy, and have a wonderful and healthy New Year

Friday, January 7, 2011

Thai Pasta Salad

12 oz pasta,
1/2 head red cabbage, chopped
1 can garbanzo beans, drained
1 1/2 c. bean sprouts
1 1/2 c. julienne carrots
1 red onion, chopped
1 red pepper, chopped

1/4 c. La Choy crispy chow mein noodles
1/4 c. Cashews

3/4 c. peanut butter
1/4 c. soy sauce
juice from 1 a lime
3 or 4 cloves chopped garlic
2 Tbsp rice wine vinegar or white vinegar
12 leaves basil, chopped fine
3 Tbsp sesame seeds, toasted
cayenne pepper to taste
2 Tbsp honey or agave
1 can Thai Kitchen coconut milk solids, liquids drained off and reserved for another use

Cook pasta according to package direction. Drain and plunge unto ice water to stop cooking. Toss with vegetables and sauce. Refrigerate for two hours.

Top with cashews and chow mein noodles right before serving.

For the sauce: Whisk all together until smooth. Taste and add salt or adjust flavors as needed

Other Addition that might be tasty:
Pea Pods
Green Onions
Chopped Chicken
Spicy Peppers

Thursday, January 6, 2011


This can also be made with cooked barley, quinoa, or brown rice in place of the orzo, you just have to adjust the cooking time.

(This is actually the brown rice version and I prefer it)

4 - 6 large onions, sliced
3 Tbsp butter (optional, use more olive oil or vegan margarine)
2 Tbsp Olive oil
1 tsp sugar

1/4 tsp. ground cinnamon
1/4 tsp. cumin
2 cloves fresh minced garlic
Salt and Pepper to taste

1 c. brown Lentils
1 1/2 c. Orzo

1/4 bundle Fresh Parsley, chopped

Heat butter and olive oil in a large skillet. Add the onions, and cook over low heat until translucent. Add the sugar and continue to cook over low heat until caramelized, about 45 - 60 minutes, stirring occasionally.

Meanwhile, cook the lentils in 3 cup water until soft enough to eat, immediately drain. Return to pan and add 4 cup of water and bring to a boil. Add the orzo and simmer until tender. Drain and add seasonings and then toss with onions.

Sprinkle chopped fresh parsley on top and serve.

Tuesday, January 4, 2011

Ham & Bean Dip

1 can Campbells Ham & Bean Soup, undiluted
1/4 c. milk or water
1/4 c. mozzarella cheese

Combine all and microwave until cheese is melted. It takes a little longer to melt with the water.

Serve with corn chips