• 1 medium onion, diced (1 1/2 cup)
  • 2 carrots, diced (1 1/2 cup)
  • 7 cups cooked black beans
  • 1 quart vegetable broth
  • 1 1/2 cup celery, diced
  • 1 red pepper, diced
  • 5 small tomatoes (3 cups)
  • 3 cloves garlic, pressed
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon chili powder
  • ½ teaspoon cumin
  • 1 teaspoon of salt
  • soy sour cream (optional)
  1. In a large pot, sauté onions and carrots in a few tablespoons of vegetable broth.
  2. Add 5 cups of beans and the rest of the broth.
  3. Use an immersion blender to puree to desired consistency (or you can use a food processor).
  4. Add celery, red peppers, garlic, apple cider vinegar, chili powder, cumin, and salt.
  5. Bring to a boil, reduce heat, cover, and simmer on low for about an hour.
  6. Garnished with soy sour cream, if desired.
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Corn, Barley, and Bean Salad

This delicious, protein packed salad is perfect for a light summer meal or served as a side dish. The barley gives it the feel of a pasta salad, but barely is a very nutritious whole grain (make sure you buy hulled barley and not pearl barely which is more refined and less nutritious).

3/4 cup uncooked hulled barley
2 cups red kidney beans
10 oz bag frozen corn, thawed
2 roasted red peppers, diced (about a scant 3/4 cup)
2 whole sun dried tomatoes, finely diced (about a scant 1/4 cup)
1 small red onion, diced (about 1/3 cup)

Dressing
3 tablespoons red wine vinegar
1/2 teaspoon salt
pepper to taste
1 clove garlic, minced
1/4 cup olive oil
1 tablespoon dry parsley

  1. Cook barley according to package directions and let cool. Barley takes about an hour to cook.
  2. In large bowl combine cooked barley, kidney beans, corn, roasted peppers, sun dried tomato, and onion.
  3. Make dressing in small bowl. Whisk together vinegar, salt, pepper, garlic, olive oil, and parsley.
  4. Add dressing to barley mixture and toss well. Chill until ready to serve.

This tastes even better after chilling for 24 hours, so make ahead of time if possible. It is super yummy with a side of avocado. For more green color, you may want to substitute 1/2 cup fresh parsley or green onions.

This recipe makes approximately 8 cups of salad. A one cup serving has 211 calories, 8 grams of fat, 1 gram of saturated fat, 0 cholesterol, and 6.4 grams of protein. ENJOY!

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Vegan Burritos

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I don’t know if this can be called a “recipe,” maybe a quick-throw-it-together meal would be more appropriate. We love Ezekiel Sprouted Grain Tortillas with refried beans, fresh tomatoes, red peppers, lettuce, and vegan sour cream! When we heat the refried beans we throw in 2 cups of black beans for extra texture. Viola, you have a wholesome meal in about 15 minutes!

calories fat sat fat protein
1 Ezekiel Tortilla 150 3.5 .5 6
1/3 cup refired beans 73 0 0 4.7
1 TB Tofutti Sour Cream 42.5 2.5 1 .5
1/2 ounce leaf lettuce 2 0 0 0
1/4 cup tomato 8 0 0 .5
1/4 cup red pepper 11.5 0 0 .25
total 287 6 1.5 12
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We have been enjoying this soup so much and have amended the recipe a bit so I thought I would post it again. Cook the veggies to the desired consistency; they will not cook any further in the soup. Draining the liquid off the cooked veggies keeps the soup nice and thick. You can whip this up in about 30 minutes.

32 ounce carton of Imagine Creamy Harvest Corn
2 cups cooked black beans (rinsed and drained)
10 ounce bag of frozen corn (thawed)
1 small onion
2 zucchini
3 tomatoes

1. Put corn soup base, beans, and corn in a medium-large pot (at least 12 cups).
2. Heat over medium-low heat. Do not over cook since the soup base contains soymilk.
3. In another pan, sauté onions and zucchini in water for about 10 minutes. Add tomatoes and continue cooking until veggies are desired tenderness.
4. Drain liquid off veggies in a strainer and add to soup.
5. Heat a few more minutes and serve.
6. You can keep this in the fridge for a few days, and if you need more broth just add soymilk.

The corn soup base has such a yummy flavor; you could get creative and add any veggies.

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As vegans we eat a lot of beans. Dry organic beans are CHEAP! Using dry beans instead of canned beans, not only saves money, but it reduces packaging materials and reduces the amount of fuel used to transport the beans (since dry beans are lighter in weight).

I use my environmentally friendly pressure cooker to make beans and freeze them (you can also boil then in a large soup pot). It takes a while, but it is kinda like doing laundry, you don’t have to stand and watch the magic happen, you can do other things while they cook.

There is plenty of info on the web about the proper way to use a pressure cooker, but here is what works for me.

  1. Night before: Pour beans 1-2 pounds of black beans on a light colored towel. Pick through and discard rocks, debris, and nasty looking beans. Put in pressure cooker or a large bowl, cover with water, and soak over night. (They will expand to double the volume.)pressure.jpg
  2. When ready to cook, pour soaked beans in a colander, strain, and rinse.
  3. Pour into pressure cooker, cover with fresh water. I fill the cooker about 2/3 full.
  4. Put on lid and set to pressurize.
  5. Turn stove up to high for about 5 minutes, when you start to hear sounds, turn down to medium, and cook on medium until the pressure indicator pops up (about another 5 minutes).
  6. Once pressurized, turn down the stove to the lowest setting and set the timer for 11 minutes for black beans (15 min for kidney beans).
  7. After 11 minutes, turn off heat and remove cooker from burner. Allow to sit until it de-pressurizes, about 10-20 minutes.
  8. Pour into colander and rinse. Allow to drain for a bit.
  9. Fill glass containers with beans, cover, and freeze. They will remain good for at least 4months (probably longer), but ours never last that long .

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Black Bean Soup

We had this hearty soup for New Year’s Eve. It is full of garlic and onion to bring good health for our next trip around the sun. It is also fat free and full of protein (one cup of black beans contain 15 grams of protein). This recipe will make about 20 cups so plan to share with friends, freeze some, or cut the recipe.

4 cups dry black beans
3-4 cups chopped onion
4 carrots shredded
20 cloves of garlic, minced
4 green peppers, diced
3 tomatoes, chopped
5 teaspoons cumin
3 teaspoons salt
2 cups orange juice
1 1/2 cup water

  1. The night before, soak the dry black beans in a large soup pot (I use an 8 quart pot for the recipe and it is plenty big).
  2. After beans have soaked for 8 hours (or more), drain and rinse.
  3. Put beans and about 8 cups of water in a large pot. Bring to a boil, cover, and simmer until tender, about one hour.
  4. While beans boil, chop the onion, shred the carrots, dice the peppers, chop the tomatoes, and mince the garlic.
  5. When beans are tender, drain and rinse.
  6. Put 5 cups of the boiled beans in the food processor with 1 cup of water. Purée until completely smooth.
  7. In the large soup pot, put pureed beans, whole beans, all veggies, 2 cups of orange juice, 1/2 cup of water, cumin, and salt.
  8. Heat over low heat for several hours until all veggies are desired consistency. I like to cook it on low for about 4 hours, but you can cook at a higher temp for less time. You could also heat it in a crock pot.
  9. Top with fresh cilantro.

**Recipe based on Brazilian Black Bean Soup from Moosewood Cookbook (1992 version) by Mollie Katzen

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Bean and Corn Chowder

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For Christmas dinner, Chet and I had Bean and Corn Chowder; the red and green veggies were very festive.

Ingredients:

2 zucchini
2 small onions
1 red pepper
2 cups black beans
10 ounce bag of frozen corn
32 ounce carton of Imagine Organic Creamy Sweet Corn Soup

  1. Sauté onions and zucchini in water until desired tenderness. Add red peppers when almost done.
  2. In a medium-large pot (at least 12 cup), pour corn soup, beans, corn, and sautéd vegetable.
  3. Heat over low heat until hot.

This made about 8 to 9 cups. The Imagine Corn Soup also comes in a smaller 16 ounce container so your could cut this recipe in half. Enjoy!

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