Healthy Recipes

Beans

Black Bean Fiesta

4 Servings, 1 cup serving of bean mixture

Sauté onions, garlic, celery, pepper in 1/2 cup water in large saucepan for 15 minutes or so, adding more water as needed. Stir in spices. Add black beans and chopped tomatoes, cover & simmer on low heat for 15-20 minutes. While bean mixture is simmering, remove stems from greens, rinse and chop into 1/4 inch strips. Bring greens and 1 cup water to boil in separate saucepan, cover & reduce heat to simmer until greens are wilted. Meanwhile, peel oranges. When beans are ready, toss with drained greens and soy sauce. Season with salt as needed. Serve with cooked rice and orange sections for garnish.

Beneficial Nutrients

Vitamin A, B1, B6, C, Folate, Calcium, Iron, Potassium and Fiber

Cook Time: 35 minutes

Ingredients

  • 1 C chopped onion
  • 1 garlic clove pressed
  • 1 C celery minced
  • 1 colored bell pepper chopped
  • 1/2 C filtered water
  • 3 large, Roma tomatoes chopped
  • 1/4 C cilantro chopped
  • 1/4 tsp thyme dried
  • 1/2 tsp fennel ground
  • 1 tsp coriander ground
  • 1 tsp cumin
  • 1 C black Beans dry (cook as directed after soaking overnight (or 2 cans rinsed))
  • 2-3 C collard greens or kale washed & chopped
  • 1 C filtered water
  • 2 oranges
  • 2 tbsp soy sauce

Broccoli Bean Salad

4 Servings

Soak garbanzo beans in filtered water overnight for improved digestibility. Cook as directed on package, drain and let chill. You could substitute 1 can garbanzo beans. Mix mustard, vinegar and oil. Combine the broccoli, beans, grape tomatoes, feta cheese, oil mixture and toss well. Serve on mixed greens. Nutrition-packed!!!

Calories 367

Protein 17g, Carbs 35g, Fat 20g, Sat Fat 5g, Sodium 359mg, Fiber 12.9g

Beneficial Nutrients

Vit A 5376 IU, B1 .27mg, B2 .55mg, B3 2.35mg, B5 1.71mg, B6 .52mg, Folate 153mcg, B12 .32mcg, Vit C 228mg, Vit E 7.36 IU, Calcium 290mg, Iron 4.11mg, Magnesium 121mg, Potassium 1114mg, Selenium 8.35 mcg, Zinc 2.77mg

 

Ingredients

  • 2 1/2 lbs broccoli steamed a little
  • 2 tsp dijon mustard
  • 1/4 C white balsalmic vinegar
  • 1/4 C extra virgin olive oil
  • 3/4 C dry garbanzo beans
  • 1 C grape tomatoes
  • 1/2 C feta cheese
  • 4 C mized greens

Curried Lentil Soup

8 Servings

Heat the olive oil and mustard seeds in a small covered saucepan over medium-high heat. Cover the pan so the seeds don't pop out. Remove from heat when the popping sound stops. Melt the butter in a stockpot and cook the onion, ginger, garlic, and jalapeno until tender. Add the curry powder and cook a few more minutes. Stir in the lentils, stock, salt and pepper if desired. Bring to a boil and reduce the heat and simmer about an hour, until lentils are soft. Partially mash the lentils with a potato masher to thicken the soup. Just before serving, stir in the lime juice, mustard seeds and cilantro. Serve with a dollop of yogurt or sour cream.

Calories 301 per 2 cup serving

Protein 16g, Carbs 32g, Fat 12.5g, Sat Fat 1.7g, Fiber 16g, Sodium 1998mg

Cook Time: 1.5 hours

Ingredients

  • 2 Tbsp oilve oil
  • 2 Tbsp black mustard seeds
  • 1 large onion, chopped
  • 2 cloves garlic, mashed
  • 1 or 2 jalapeno pepper, chopped
  • 3 Tbsp grated fresh ginger root
  • 3-4 Tbsp butter
  • 2 Tbsp curry powder (preferably Madras)
  • 2 C yellow or red lentils
  • 3 quarts chicken or vegetable stock
  • Sea salt and pepper
  • Juice of 1 lime
  • 1/4 C cilantro, chopped

Lentil Pasta Sauce

4 Servings

Heat oil in large skillet over med-hi heat. When it’s hot, add onion, garlic, parsley & sage. Reduce heat to medium and sauté until onion is translucent. Add tomatoes and continue cooking stirring often until the tomatoes cook down to a thick sauce. Stir in the lentils and vegetable broth or water. Bring to a simmer over med-hi heat. Reduce heat to medium-low, cover and simmer until the liquid is absorbed, about 30 minutes. If the lentils are not done in the center, add 1/4 cup to 1/2 cup more liquid and continue cooking until the lentils are soft. Season to taste. Serve over a more sturdy pasta such as penne.

Calories 164 per serving (sauce only)

Protein 10.7g, Carbs 25.5g, Fat 3.3g, Fiber 11.2g

Beneficial Nutrients

B1 0.22mg, B2 0.13mg, B3 1.4mg, B5 0.82mg, B6 0.28mg, Folate 161mcg, Vit C 28mg, Iron 3.5mg, Magnesium 47mg, Potassium 522mg, Zinc 1.32mg, Calcium 32mg

Cook Time: About 45 minutes

Ingredients

  • 2 tsp extra virgin olive oil
  • 1 onion, chopped
  • 1 garlic clove, minced
  • 1/4 C fresh minced parsley
  • 2 fresh sage leaves, minced
  • 2 C whole peeled & chopped fresh tomatoes
  • 2/3 C uncooked lentils
  • 1 1/4 C vegetable broth
  • Sea salt & black pepper to taste

Mardi Gras Bean Dip

9 Servings (makes 4 1/2 cups)

Combine all ingredients in a medium-size bowl, stir well. Cover and chill for several hours. Serve at room temperature. Tasty by itself or with pita chips.

Calories 135 per 1/2 cup

4.85g Protein, 14g Carbs, 6.3g Fat, 2.8g Fiber

Beneficial Nutrients

Vit A, B Vitamins, Vit C, Potassium, Magnesium, Selenium and antioxidant properties.

 

Ingredients

  • 2 (15oz) cans black-eyed peas, drained & rinsed
  • 1 green pepper, finely chopped
  • 1/2 C roasted red peppers, drained & finely chopped
  • 1/2 C minced purple onion
  • 1/2 C minced fresh cilantro
  • 2 cloves garlic, minced
  • 2 Tbsp white wine vinegar

Moors & Christians (black beans & rice)

10-12 Servings

Soak beans overnight, rinse and cook in clean, filtered water 1 1/2 – 2 hours, drain. Preheat oven to 300°. Heat the oil in large dutch oven with lid. Stir in vegetables, cook for 5 minutes until softened but not brown. Add stock and spices. Bring to a boil, stir in rice and cooked beans, cover and place in oven. (If using brown rice you may want to parboil the rice for 15 minutes before adding). Bake for 25 minutes or until liquid is absorbed. Remove from oven, let stand 5 minutes with lid on to steam. Fluff with fork and add cilantro.

Calories 395 per 3/4 cup serving

Protein 15g, Fat 10g, Carbs 50g, Fiber 8.7g

Beneficial Nutrients

Vit A 772IU, B3 2mg, Folate 135mcg, Vit C 24mg, Calcium 131mg, Magnesium 88mg, Potassium 224mg.

Cook Time: 30 minutes

Ingredients

  • 1/2 C olive oil
  • 1 medium onion, chopped
  • 1 green bell pepper, diced
  • 1/2 C diced roasted red bell peppers
  • 1 bunch scallions, white and green parts, thinly sliced
  • 2 Tbsp chopped garlic
  • 4 C chicken stock
  • 2 tsp dried oregano
  • 2 tsp ground cumin
  • 2 C long-grain rice
  • 1 C dried black turtle beans, soaked, cooked and drained
  • 1/4 C chopped fresh cilantro leaves
  • Sea salt and pepper to taste