- tomato paste
- paprika
- crushed red pepper flakes
- bay leaves
- chicken stock or low-sodium canned chicken broth
- water
- Salt
- extra-virgin olive oil
- Kosher salt
- ground cumin
- white wine
- cooked navy beans
- Freshly ground black pepper
- For the rice layer:
- cooked brown rice
- chopped fresh cilantro leaves
- olive oil
- red wine vinegar
- Kosher salt and freshly ground black pepper
- For the chickpea layer:
- olive oil
- minced fresh ginger
- turmeric
- ground cinnamon
- cayenne pepper
- Zest of 1 lemon
- white wine
- Kosher salt and freshly ground black pepper
- For the eggplant layer:
- Kosher salt and freshly ground black pepper
- olive oil
For a delicious lunch, fill pita bread halves with this tangy bean salad and top with shredded lettuce.
Per serving (about 6oz/173g-wt.): 210 calories (45 from fat), 5g total fat, 0.5g saturated fat, 0mg cholesterol, 220mg sodium, 32g total carbohydrate (9g dietary fiber, 6g sugar), 11g protein
- apple cider vinegar or rice vinegar
- low-sodium tamari
- sesame tahini
- water
- cooked and drained garbanzo or cannellini beans
- thinly sliced green onions
- grated carrots
- Pesto:
- pine nuts
- garlic
- sea salt
- Ligurian extra-virgin olive oil
- Minestrone:
- Salt and freshly ground black pepper to taste
- extra virgin olive oil
- small shells pasta
- pesto
- roughly chopped parsley
- prepared balsamic vinaigrette or Italian dressing
- lemon juice
- Ground black pepper to taste
Try layering shredded roasted chicken, pulled pork, or sliced skirt steak with the onions and peppers in these quick and easy stovetop quesadillas. For vegetarians, sautéed mushrooms are a great addition, too
- extra virgin olive oil*
- Salt and pepper to taste
- grated Monterey Jack cheese*
- flour tortillas*
- butter*
- Chopped lettuce
- salsa*
- sour cream
- guacamole
For a shortcut, use 4 1/2 cups no-salt-added canned beans instead of soaking and boiling dried beans; be sure to rinse and drain canned beans thoroughly before using.
- blackstrap molasses
- vegan Worcestershire sauce
- German mustard
- tomato paste
- apple cider vinegar
Nutrients per serving: Calories: 254 Fat: 4g Cholesterol: 0mg Carbohydrate: 45g Sodium: 489mg Protein: 14g Total dietary fiber: 14g
- * 1 1/2 pounds dried black beans
- * 3 teaspoons corn or canola oil
- * 1 bay leaf
- * 4 teaspoons ground cumin
- * 1 tablespoon sweet paprika
- * 1/2 teaspoon cayenne pepper
- * 2 tablespoons chili powder
- * 1 teaspoon oregano
- * 1/2 teaspoon honey
- * 1/2 teaspoon salt
- * 1/2 teaspoon freshly ground black pepper
- * 1 tablespoon cider vinegar