serves 6
You might need to buy:
  • sweet paprika
  • salt
  • ground allspice
  • ground black pepper
  • ground cardamom
  • ground cloves
  • ground coriander
  • cayenne
  • ground ginger
  • vegetable broth
  • Flatbread

28 Nov 09 – Good and easy.
Serve with brown rice ( and a salad of sliced tomato, avocado, and red onion.

serves 6
You might need to buy:
  • dried oregano
  • olive oil
  • - 15-1/2 ounce cans of black beans
  • cumin
  • cider vinegar

serves 8
You might need to buy:
  • * 3 to 4 Tbs. prepared salsa
  • * 1/4 cup packed cilantro leaves and tender stems
  • * Salt to taste
  • -
  • Vegetable Spirals
  • * 4 9- to-10-inch spinach tortillas
  • * 1 1/3 cups packed finely shredded red cabbage

Per serving : 421 Calories; 5 g Fat; 1 g Sat; 2 g Mono; 5 mg Cholesterol; 81 g Carbohydrates; 19 g Protein; 16 g Fiber; 254 mg Sodium; 866 mg Potassium;

4 1/2 Carbohydrate Serving

Exchanges: 4 1/2 starch, 2 vegetable, 1 very lean meat

You might need to buy:
  • extra-virgin olive oil
  • fennel seed
  • crushed red pepper
  • reduced-sodium chicken broth
  • whole-wheat linguine
  • freshly grated Parmesan cheese

Cover and refrigerate for up to 4 days.

Per 2-tablespoon serving
Calories: 35
Carbohydrates: 5g
Fat: 2g
Saturated Fat: 0g
Monounsaturated Fat: 1g
Protein: 2g
Cholesterol: 2mg
Dietary Fiber: 1g
Potassium: 102mg
Sodium: 132mg

You might need to buy:
  • red-wine vinegar
  • extra-virgin olive oil
  • grated Parmesan cheese
  • nonfat plain yogurt
  • salt
  • freshly ground pepper
Belongs to kylerhea Black Bean Soup 

“Among the most inexpensive of foods, dried beans offer a bounty of fiber, iron, protein, folic acid and B vitamins. Black beans, also known as “turtle beans,” are an especially tasty variety, and make a lovely soup. Do not salt dried beans until they are cooked, as the salt slows down the softening process. On another note, so-called “cooking” wines or sherries contain lots of added salt. Do your palate and your body a favor and use a drinkable sherry in this recipe."

serves 8
You might need to buy:
  • black beans
  • bay leaf
  • Salt to taste
  • chopped garlic
  • dry mustard powder

An answer to what do you do with your Kale?

You might need to buy:
  • finely chopped kale leaves
  • rinsed and drained
  • chopped fresh thyme
  • chopped fresh sage
  • chopped fresh rosemary
  • white wine
  • water
  • low-sodium chicken or vegetable broth
  • diced carrot
  • extra-virgin olive oil
  • Ground black pepper to taste

This thick meal brims with vegetables. The tang comes from a spoonful of vinegar that is tossed with toasted bread and added to the soup at the end of cooking."
Advance preparation: You can make this through step 4 up to a day ahead of serving. You might want to hold off adding the chard until you reheat if you want it to have a nice color. Bring the soup to a simmer, add the chard and simmer 10 minutes, then proceed with step 5.

serves 8
You might need to buy:
  • sweet paprika
  • olive oil
  • sherry vinegar
  • 1/2-inch thick slices baguette
  • shredded cabbage
  • finely chopped flat leaf parsley leaves
  • saffron threads

“I like this simple, high-protein combination with an uncooked tomato sauce, but it also can be made with a more traditional cooked sauce. Substitute cooked tomato sauce for the first six ingredients below, then stir in the chickpeas before tossing with the pasta.”

You might need to buy:
  • Salt and freshly ground pepper to taste
  • slivered or chopped fresh basil
  • extra virgin olive oil
  • fusille or farfalle

“These tacos are a beautiful way to serve black beans, which contain at least eight different flavonoids — phytonutrients with anti-oxidant properties. One caution, though: canned beans may contain high levels of sodium, which usually can be reduced by rinsing the beans in water. These black beans can’t be rinsed, of course, and in fact will be reduced. Avoid the temptation to add salt to this recipe.”
Advance preparation: The refried black beans will keep for three days in the refrigerator. You will have to moisten and thin them with water when reheating.

serves 4
You might need to buy:
  • T1 tablespoon canola oil
  • chili powder
  • ground cumin seeds
  • corn tortillas
  • fresh or bottled salsa*