Category Archives: Beans

January 29, 2013 · 3:55 pm

Game Day Chili

I love chili and I make lots of different versions of it. They all stem from this basic recipe. This recipe is so easy and delicious that you can easily make it for game day or any other day of the week. The version I am posting here is a vegetarian recipe using veggie crumbles which you can find in any grocery store. I like Morningstar Farms. I use this recipe when I want a lighter chili and also when I want to load it up with sour cream and cheese 🙂 Of course you can always use a lean ground meat or turkey as well. I try to use reduced fat (not nonfat) sour cream and cheese to also keep it on the lighter side.

Even though this is vegetarian, it is still extremely hearty due to the veggie crumbles and all the beans. The texture is perfect as well. Another really nice thing is that it is extremely easy to make and quick cooking. It is great on its own, with toppings such as scallions, cheese, sour cream, tortilla chips, pickled jalapeno, fresh cilantro, etc. In fact, a really fun way to serve this is to make a chili bar where you put out the pot of chilli and lots of different toppings and let people make their own bowl. Another favorite way to eat this is to put them over cheese nachos and make chili cheese nachos. I will have to post that recipe some time soon. In the meantime, this is a great recipe that you can get really creative with.

Prep Time: 5 Minutes

Cook Time: 20 Minutes

Yield: 6 – 8 servings

1 tablespoon canola oil

1 small onion, diced

2 cloves garlic, minced

1 (12 ounce) package veggie crumbles

2 (15 ounce) cans of black beans, rinsed and drained

1 (15 ounce) can of kidney beans, rinsed and drained

1 (28 ounce) can of crushed tomatoes

1 tablespoon dried chili powder

1 tablespoon dried oregano

1 teaspoon cumin

½ teaspoon cayenne pepper

1 tablespoon red wine vinegar

Kosher salt and freshly cracked pepper

Heat oil in a large pot over medium heat. Add onion and garlic and sauté until translucent, about 3-4 minutes. Add veggie crumbles and beans and stir to combine.

Add tomatoes, spices, vinegar, salt and pepper. Reduce heat and simmer on low until all flavors are combined, about 15-20 minutes.

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Filed under Beans, Pareve, Vegetarian

March 5, 2012 · 2:01 pm

Cannellini Bean and Vegetable Salad

Beans are a superfood. They are full of fiber and protein and many beans are a great source of antioxidants. For all of these reasons I really love beans. They are perfect for salads, soups, stews and sauces. Black beans, kidney beans, pinto beans – there are so many varieties that I am sure most people can find some type that they like. They are wonderful for vegetarian dishes. I have a few recipes that I plan to share where beans are a main component of the dish.

I love the convenience of canned beans. They are a huge time saver. If you are making beans from scratch you first need to soak them for hours, then they need to be cooked for hours. Even then you cannot be sure that they will have the right texture when you are done. Canned beans have the perfect texture and only require opening up a can. I do think it is a good idea to thoroughly rinse off the canning juices before using them. I also try to buy low sodium canned beans when possible.

You eat with your eyes first and this salad is so colorful it looks great even before you take a bite. It is also delicious and healthy! It is a fantastic side dish, or can be served on a bed of greens as a simple lunch. It is easy to make and very quick to prepare.

Prep Time: 15 Minutes

Cook Time: 0 Minutes

Yield: 4 – 6 servings

1 (15 ounce) can of cannellini beans, rinsed and drained

1 stalk of celery (close to the heart), diced

1 small zucchini, diced

½ small red onion, diced

2 large roasted red peppers, drained and cut into thin strips

2 tablespoons chopped parsley

2 tablespoons red wine vinegar

3 tablespoons olive oil

½ teaspoon kosher salt and freshly cracked pepper

When chopping the vegetables make sure they are in a small dice and similar in size. In a large bowl combine the beans, all the vegetables and parsley.

To make the dressing pour the vinegar, salt and pepper in a bowl. Add olive oil and whisk until well incorporated. Pour the dressing over the beans and vegetables and stir to combine.

Reserve some roasted red pepper strips to garnish. I place them in a small pile in the middle of the bowl.

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Filed under Beans, Salads, Vegetarian

February 6, 2012 · 2:48 pm

Quinoa With Black Beans

I have seen quinoa popping up on menus and in recipes all over the place. It is gaining popularity every day thanks to some famous proponents like Dr. Oz. Although it is an ancient “grain” I admit that this is a relatively new ingredient that I added to my repertoire only two or three years ago. Since then I am a huge fan! I am always looking for a way to add protein to a meal and I love grains. Rice, cous cous, bulgur, etc. Quinoa fits both bills. It has the texture and characteristics of a grain, although it is not a grain at all. You can even eat it on Passover. It is high in protein, fiber and magnesium – an all around super food!

Some brands of quinoa come pre-washed. Others do not. Just be sure to follow the package directions as there is a bitter, soapy film on the quinoa that needs to be rinsed off before it is cooked. Once it is washed it cooks very similarly to rice.

Although I am not a vegetarian I try not to eat a lot of meat, and I have a lot of vegetarian friends. I wanted to come up with a healthy and satisfying meatless dish. This recipe is all that and more. I have already touted the health benefits of quinoa. I also added red bell peppers for color and vitamin C. Tumeric is my go to health spice and black beans add additional protein and fiber. Most importantly – it tastes really good! It can be served as a main dish or side dish; hot, cold or room temperature.

Prep Time: 10 Minutes

Cook Time: 20 Minutes

Yield: 4 -6 servings

quinoa

1 cup quinoa (you may have to rinse it first depending on the kind you buy)

2 teaspoons and 2 tablespoons extra virgin olive oil

2 cloves garlic, finely chopped

1 small or ½ of a large red onion, chopped

1 red pepper, diced (can substitute yellow or orange)

red pepper, onion, jalapeno and garlic

1 jalapeno pepper (seeds and ribs removed), finely chopped

½ teaspoon turmeric

1 teaspoon cumin

1 (15 ounce) can of black beans, rinsed well and drained

¼ cup fresh cilantro, roughly chopped

¼ cup fresh Italian parsley, roughly chopped

1 large lemon plus ½ of its zest

Kosher salt and freshly ground black pepper

Cook 1 cup of quinoa according to the package directions. While the quinoa is cooking add 2 teaspoons of olive oil into a large skillet over medium heat. Sauté the garlic, onion, red pepper and jalapeno with the turmeric, cumin, 1 teaspoon salt and a few grinds of cracked pepper. Continue to cook until the vegetables are softened – about 7 to 8 minutes stirring frequently.

To make the dressing, whisk together the zest of half the lemon, the juice of the whole lemon with 2 tablespoons of olive oil, ½ teaspoon of salt and some cracked pepper.

Once the quinoa is cooked, combine in a large bowl with the cooked vegetables, a can of rinsed black beans, chopped cilantro, parsley and dressing. Toss until all ingredients are mixed well.