Mixed Beans Salad

Posted by CK in beans, easy, finger food, healthy, recipe, salad, vegetarian

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While attending a BBQ back home a few weeks ago, my aunt prepared a bean salad/dip that she served with multigrain tostitos. You can imagine my surprise when I found myself eating quite a large amount of it! i.e. amazing deliciousness.

In an attempt to create something similar, I came up with the following:

Ingredients (5-7 servings):

• 1 cup Garbanzo beans (Primo brand)
• 1 cup White kidney beans (Irresistibles brand)
• 1 cup canned corn, drained
• 2 cups diced tomatoes
• 1/2 diced white onion
• 3/4 diced sweet red pepper
• 1 cup chopped parsley
• 2 large minced garlic cloves
• 1.5 tbsp extra-virgin olive oil
• juice of 1/2 lemon
• optional: red kidney beans - note that the more beans you add, the more carbs you add. 
• Mutligrain tostitos scoops

Very simply mix everything together! Add 6 crushed tostitos to each serving. I wouldn't advise adding the tostitos to the main mix as they might get soggy from the vinegrette.

This salad is perfect for a potluck, BBQ or even as an appetizer when you have guests coming over! Serve them in the scoops and you've got yourself some healthy finger food! :)

Nutritional Information (1 portion - if parted in 7):

Salad + Tostitos

Calories: 270.42

Carbs: 40.33 g

Protein: 11.03 g

Fat: 7.55 g

Cholesterol: 0 mg 

Enjoy!

- CK

How to turn "no food" into a comfort food dinner

Posted by amanda in beans, easy, healthy, quick, recipe, spinach, vegetarian, yogurt

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Well the end of the semester is upon me. That boatload of essays and tests, not to mention the planning of our upcoming trip to Amsterdam in May, has really taken a cut from my buying-food-dressing-it-up-and-eating-it-time. Not to mention that the playoffs started last night, and for reasons I still don't understand, this means I will be glued to the set for a few hours most nights, already shirking my other responsibilities, not to mention my belly.

So, out of a despair-inertia-hunger cocktail, last night, I put the three things in my kitchen together to make a surprisingly not embarrassing dinner, an iron and protein packed staple that may have made its way into my heart for good.

For two meal-sized servings, in all of 5-6 minutes, you will need;

• 1 can chili-style beans (Heinz) - however, it is my firm belief that kidney beans with a little seasoning of your choice would cut it too, or even white beans fried in garlic, though that would more closely resemble an earlier post.
• a few generous handfuls (4-5) of fresh spinach, prefereably baby, cleaned 
• A dollop of cold, plain yogurt. My favorite is Astro's balkan style.
• optional garlic for frying (may be more relevant if you don't have the seasoned beans already)
• Enough olive oil to go once around your pan.
• Above mentioned frying pan/skillet

Go for it:

• Heat the olive oil in your skillet, at medium heat.
• Toss in your beans (rinsed and seasones, unless you are using the chili style beans); heat until almost sizzling. Try not to mush them too much.
• Lay a thick layer of fresh spinach over the hot beans.
• Allow the spinach to wilt enough to turn it over, into the bean mix so it's under some hot beans.
• Repeat with a new layer of spinach, twice, or until all your spinach is used up.
• Remove from the heat. I like to leave my last batch of spinach more still a bit fresh, to vary the texture.
• Split your total into 2 servings. If you are saving one for another day, let it cool before sticking it in the refrigerator, though I do recommend putting it in tupperware speedily so the beans don't get stuck to your pan. That serving can be microwaved later, or tossed back into a skillet to heat. Serve what you are eating in a bowl.
• Drop a large dollop of plain yogurt into the middle of your beans; salt the yogurt slightly if you like.

No need to let cool, because the yogurt will do this for you.

And voila! Iron, protein, probiotics, calcium, and innumerable other health necessities, in a really hearty couch-worthy dinner (just make sure you don't spill any!)

Tofu Chili in the Crockpot

Posted by CK in beans, chili, crockpot, recipe, tofu, vegetarian

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As you may have noticed, I am NOT a bean person (and talk alot about it). Which is why I was never a big chili fan. However, on my quest to start liking beans again (cuz you know...it's healthy), I have forced myself to try a good meaty chili (i.e. Tim Horton's) and actually enjoyed the taste! In light of this, C and I tried a tofu chili yesterday - different from amanda's Barely Vegetarian Chili - which I was quite impressed with! Found here, I had to ommit some of the ingredients as I always try to make things with what I have in my fridge/cabinets/wallet.

Ingredients:

• 1 large yellow onion
• 4 large stalks celery
• 3 cloves garlic
• 2 diced tomatoes
• 14 oz. can of tomato soup
• 14 oz. can black beans
• 1 cake low fat extra-firm tofu
• half a box of white mushrooms

1. The night before you want to eat this chili, prep your ingredients by cutting up all the vegetables and put them in a bowl. Refrigerate.

2. The next morning before you leave for work/school/whatever it is you do, dump everything in your crockpot (including beans, tofu and tomato soup)

3. Heat on low for 6-8 hours.

4. Enjoy this hearty meal when you get back home!

Enjoy!

-CK

Pan-Roasted Shrimp with Cheese and Beans Salad

Posted by CK in beans, recipe, salad, shrimp, vegetarian

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Little time-consuming, nutricious and delicious - my general rule of thumb when it comes to cooking on a week day! To help kick start the week, C put together a very refreshing salad that works for both summer and winter seasons (I'm sure it would be a great addition to a bbq this summer - noted). Although the original recipe calls for Wisconsin aged cheese, this recipe turned out to be fabulous with just regular cheddar/mozarella cheese, PLUS it only took about 15 minutes to make! Chef Michael Symon - thank you.

Ingredients:

• 1 clove garlic, minced
• salt and pepper
• Juice of 2 lemons
• 1/2 cup (4 ounces) extra virgin olive oil plus 1 tablespoon for shrimp
• 2 tomatoes, diced into medium sized pieces
• 1 can of white beans, drained and rinsed
• 1 cup (about 4 ounces) cheese, cut in small dice - whichever one you prefer
• 1 pound large shrimp, peeled and deveined
• 1 tablespoon of basil

Directions:

1. Place garlic in mixing bowl. Add pinch of salt; mix.
2. Add lemon juice, stir and slowly whisk in olive oil.
3. Add tomatoes, beans, cheese and basil. Mix well and set aside.
4. Pan-roast shrimp: Heat remaining 1 tablespoon olive oil in sauté pan. Add shrimp and cook, turning until pink and cooked through, about 3 minutes. Do not overcook.
5. Season to taste with salt and pepper.
6. Add warm shrimp to prepared mixture and toss.

Delicious and nutricious! :)

Enjoy!

-CK

Rice with Beans and Raisins

Posted by CK in beans, healthy, raisins, recipe, rice, vegan, vegetarian

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C and I have a new addition to our household, and the venue of a new roommate means new dishes to try out! Her excellent cooking skills definitely made my day yesterday when I got home to a recipe that I never thought would like so much!This one will surely please bean haters out there because YOU CAN BARELY TASTE THE BEANS (big plus for me) while getting the nutriciousness of it all! :) Thanks M!! :)

Ingredients:

• 2 medium sized onions
• margarine/butter/oil
• 1 cup of dried raisins
• 1 large can of red beans
• 2 cups of water (adjust measurement depending on rice used)
• 2 cups of brown rice
• 1 teaspoon of cinnamon
• 1/4 teaspoon of ginger
• pinch of salt

1. Cut your onions and caramelize them in a big pot using either margarine, butter or oil
2. Once your onions are well caramelized, add your raisins and stir to get the flavours rolling
3. Add the can of beans (with its juices) to the pot. Stir.
4. As soon as the juices start boiling, add the water. *Note: it's important to not let the beans boil in their juices too much to avoid them being too mushy (=nasty)
5. Add the salt to the water and stir well, then add the rice.
6. Add the cinnamon and ginger
7. Let it boil until the water is at the same level as the rice. Once you get there, lower the heat to a simmer and let it simmer for 45 minutes (or until rice is ready).

Enjoy!! :)

-CK

Rachel Ray's White Beans and Spinach Side Dish

Posted by amanda in beans, budget, healthy, recipe, side, spinach, vegan, vegetable, vegetarian

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Ok, so dear Rachel serves this as a side, but I'd be lying if I didn't admit that I've both eaten and served it as a main dish because it is so freaking delicious, and FAST. Moreover, I bet you didn't think you'd ever hear the words "spinach" and "comfort food" in the same sentence. Well, you just did. Did I mention this whole dish should cost you about 3$ if you already have nutmeg and olive oil on hand? Well, it will.

For a healthy, filling, and totally comfy side to any meal (she recommends chicken - I say eat this somewhere between breakfast and desert):

You'll need:

• A can of white beans, rinsed and drained.
• As much spinach as you intend to eat in four servings, usually, a whole package of frozen spinach (500g) or a bag of spinach as sold in grocery stores. Really though, the proportion of beans to spinach depends on how much you love spinach. I fall into the "a lot" category. Adjust accordingly - this recipe might change your mind anyways. Spinach can be frozen and thawed, or fresh; baby spinach works wonderfully.
• Sliced garlic (about 2 cloves, minced is also fine)
• 2 tsp-tbsp olive oil
• 2 healthy tbsps of nutmeg (Rachel asks for less than this, but I've found that particularly when using frozen spinach, more is advisable)
• Salt and pepper to taste

Heat the olive oil in a skillet, and lightly fry the garlic on medium heat until golden.

Add beans and heat, stirring gently, for about 2-3 m.inutes.

Add fresh or thawed frozen spinach to pan and mix; about 5 minutes or until wilted or heated through.

Season with nutmeg, salt, and pepper.

Serve warm. Or cold. Or on pasta, rice, with tofu, or couscous. Or all the time. With everything.

Health note: White beans are rich in soluble fibre, and can help lower your cholesterol and your blood pressure. They're an excellent source of protein, and are rich in magnesium, which humans diets are increasingly deficient in. They are also a good source of iron (never mind all that spinach you just ate), and are recommended for people with a history of diabetes.

Speaking of spinach, remember that many nutrition experts recommend taking in some vitamin C with a vegetable iron source to absorb it more completely. Spinach, thankfully, is high in vitamin C, along with other important elements like calcium, Vitamin K, fiber and carotenoids.

Happy eating!

-A

Image from The Well-Seasoned Cook

Recipe derived (but adjusted) from Rachel Ray's excellent book Express Lane Meals

Barely Vegetarian Chili

Posted by amanda in beans, healthy, recipe, vegetarian

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Granted everyone's got their own favorite chili recipe, and no doubt the meat eaters in the crowd are already looking at each other skeptically. But trust me, my carnivorous boyfriend couldn't tell the difference, and neither will you (or yours!) :)

Though I always favour Yves veggie ground rounds for meatless options, I've heard other meatless grounds or crumbles work just as well. Yves makes a great Mexican spiced ground that is perfect in this chili, though I like the Italian spiced one just as well.

You'll need a giant stove top pot, a serious cutting board, and a wooden spoon for stirring. Chili can stain these puppies in my experience, so plastic or a crappy wooden one is likely a good option. Throw in any other veggies you love in chili (or have on hand) - think zucchini, mushrooms, tomatoes, and let me know if you come up with anything even more creative!

Chop: 1 red and 1 green bell pepper

1 onion (I love the sweet ones, though anything but red will do here)

3 celery stalks

1-2 large carrots depending on your love of carrots

Mince: 1 large or 2 regular cloves or garlic

Sautée all of the above on medium heat in 1.5-2 tbsp olive or canola oil until softening (I find this takes about 7-10 minutes).

If you like your chili much spicier (which I often do), dice a jalapeno into the pot at this stage, and pray you got your proportions right.

Add: 1 can black beans, drained and rinsed

1 can kidney beans, drained and rinsed

1-2 can(s) diced tomatoes (I like 'em spiced meself)

1 package of meatless crumbles of your choice

Stir.

Season: 1 generous tbsp chili powder

1 generous tsp dried rosemary

1-2 generous tsp cumin (LOVE cumin)

a few dashes of pepper flakes (very optional, depending on jalapeno status)

Bring to a boil. Reduce the heat, and let simmer uncovered for 20-25 minutes. I commonly toss in a half container of my favorite tomato pasta sauce if the mess is looking too chunky/not tomatoey enough for my liking.

In my experience, chili is almost always better after sitting in its own juicy goodness for a few hours, and is ALWAYS better on day 2, if you can wait that long :)

Serve hot, topped with sour cream, plain yogurt, chives, grated cheddar, or whatever else you like! Enjoy!!