Spicy Chickpeas and Greens

serves 5-6

• 1 Tbs olive oil
• 1 large onion, chopped
• 1 tsp fresh lemon zest
• 1 tsp ground cumin
• 1/2 tsp crushed red chili flakes
• 1/2 tsp sea salt
• 1/4 tsp freshly ground black pepper
• 2 medium tomatoes, chopped (about 1 1/2 cups) *you can use the same amount of purchased chopped tomatoes
• 3 c cooked chickpeas
• 4-5 c fresh spinach or chard, roughly chopped
• 1 Tbs freshly squeezed lemon juice
• 1 1/2 c cooked brown rice
• Crumbled feta cheese and lemon wedges for garnish, if desired

In a large deep skillet or dutch oven, heat the oil over medium high heat.  Saute the onion for about 10 minutes or until tender.

Stir in the lemon zest, cumin, chili flakes, salt and pepper.  Heat for 1-2 minutes, or until fragrant.

Add the tomatoes and chickpeas. Cook for about 2 minutes more, stirring occasionally.

Mix in the spinach or chard. 

Cover, reduce heat to medium low, and simmer for 8-12 minutes, or until greens are wilted and sauce has thickened, stirring occasionally.

Stir in the lemon juice and adjust salt accordingly.

Serve over brown rice. Top with feta and more lemon juice, if desired.



Original Spicy Chickpeas and Greens Blog Post

Spinach, Bean and Garlic Soup

serves 6

• 2 Tbs olive oil, divided
• 2 heads garlic, cloves separated, smacked, and peeled
• 9 cups water
• 2 bay leaves
• 6-8 fresh sage leaves
• 6-8 sprigs fresh thyme
• 10 sprigs fresh parsley
• 2 cloves (or a pinch of ground cloves)
• 2 tsp salt
• 1/2 tsp peppercorns
• 6 packed cups fresh spinach leaves, roughly chopped
• 1 medium tomato, chopped (or about 1 cup purchased chopped tomatoes)
• 1 1/2 c cooked white beans, such as Navy, Great Northern, or Cannellini
• 1/2 c small dried pasta (elbows, small shells, ditalini, etc)
• 6 drops hot pepper sauce
• 6 lemon wedges
• Croutons for garnish (optional)
• Freshly grated Parmesan chceese for garnish (optional)

Heat 1 Tbs olive oil in a large stockpot over medium high heat.  Sear the garlic cloves for about 2 minutes, stirring once or twice.

Add the water, bay, sage, thyme, parsley, cloves, salt and peppercorns. Bring to a boil, partially cover, and reduce heat.  Simmer for 45-60 minutes.

Place a sieve over a large bowl.  Carefully pour the garlic broth through the sieve.  Lift the sieve and set aside.

Heat the remaining 1 Tbs olive oil in the stockpot over medium high heat.  Remove 6 of the tender garlic cloves from the sieve and mash them into the warm oil with the back of a spoon. Stir in the tomatoes.  Mix well.  Cook for about 1 minute, stirring often.

Pour the garlic broth into the tomato and garlic mixture.  Mix well.  Bring to a low boil.  Stir in the spinach, beans, and pasta.  Simmer for about 5-7 minutes, or until the pasta is tender and the spinach is wilted.  Season with hot sauce.

Serve with lemon wedges.  Top with croutons and Parmesan cheese, if desired.

Original Spinach, Bean and Garlic Soup blog post

Vegetarian Sloppy Joes

serves 8

• 1 Tbs olive oil
• 1/2 c chopped onion
• 1/2 c diced carrots
• 1/2 c chopped green bell pepper
• 1/2 c diced celery
• 1 garlic clove, minced
• 1 1/2 c diced tomatoes (and their juice)
• 1 tsp vegetarian Worcestershire sauce (such as Annie's Naturals Organic Worcestershire Sauce)
• 1 Tbs white or cider vinegar
• 2 tsp chili powder
• 1 tsp sea salt
• 1/2 tsp freshly ground black pepper
• 4-5 drops hot pepper sauce (optional)
• 1 1/ c cooked dark red kidney beans
• 8 whole grain burger buns
• shredded cheddar cheese (optional)
• sliced dill pickles (optional)

Heat oil in 12" skillet over medium high heat.  Saute the onion, carrots, bell pepper, celery, and garlic clove in oil for about 5-7 minutes or until vegetables are tender.

Stir in the tomatoes, ketchup, Worcestershire sauce, vinegar, chili powder, salt, pepper and hot sauce. Bring to a simmer, cover and reduce heat to low.  Simmer 15 minutes, or until the mixture thickens, stirring occasionally.

Stir in the kidney beans.  Heat through.

Arrange the cheddar cheese and sliced pickles (if using) on the bottom  half of the bun.  Remove some of the bread from the inside of the top half of the bun.  Spoon mixture into the hollow.  Slap it together and enjoy.

Original Vegetarian Sloppy Joes blog post

Slow Cooker Minestrone

serves 8 - 10

• 2 large carrots, scrubbed and diced
• 2 ribs celery, diced
• 1 large onion, chopped
• 3 cloves garlic, minced
• 1 small zucchini, diced (seasonal)
• 1 1/2 c cooked kidney beans
• 1/2 c green beans (cut into 1" chunks, or from a bag of frozen green beans)
• 3 1/2 c (28 oz) crushed tomatoes
• 6 c vegetable broth
• 2 tsp dried oregano
• 1 tsp dried thyme
• 1 tsp sea salt
• 1/4 tsp freshly ground black pepper
• 1 c cooked small pasta (ditalini, elbow, small shells)*
• 3-4 c chopped spinach, kale or chard
• 1 Tbs chopped fresh parsley
• freshly grated Parmesan cheese (for topping each bowl)

Into a 6 quart crockpot, mix carrots, celery, onion, garlic, zucchini (if in season), kidney beans, green beans, tomatoes, broth, oregano, thyme, salt, and pepper.  Cover. Heat on low 6-8 hours, or until vegetables are tender.

Stir in the cooked pasta* (boil approximately 3/4c pasta until aldente), greens, and parsley.  Cover and heat 15 minutes more, or until greens are tender.

Serve topped with Parmesan.


Original Slow Cooker Minestrone Blog Post

Mediterranean White Bean Dip

• 1 garlic clove
• 2 Tbs extra virgin olive oil
• 1 1/2 c cooked white beans (Cannellini, or Great Northern)
• 2 sundried tomatoes (oil packed)
• 2 Tbs fresh lemon juice
• 3 tsp fresh chopped herbs, divided (basil, rosemary, or oregano are nice)
• 1/4 tsp kosher salt
• freshly ground black pepper
• 1 -2 Tbs feta cheese, crumbled
• 5-6 Kalamata olives, chopped
• 1 -2 tsp extra virgin olive oil (for drizzling)

Combine garlic and oil in a small saucepan.

Bring the oil to a slow simmer over medium high heat, then immediately reduce heat to low.  Cook garlic 5-7 minutes, taking care not to "fry".

In the bowl of a food processor, add beans, tomatoes, lemon juice, 2 tsp chopped herb of your choice, salt, pepper, and garlic clove.

Pulse several times until mixture is roughly chopped.  Turn the processor on, and while it is running, slowly pour the garlic oil down the chute.

Continue to process another 30 seconds, or until smooth. 

Transfer to bowl.  Top with feta cheese, olives, and remaining 1 tsp chopped herbs.  Drizzle with olive oil.

Serve with pita bread or chips, chunks of crusty bread, or assorted fresh vegetables.  Use as a spread for wraps and sandwiches.


Original Mediterranean White Bean Blog Post

Beans and Peas Dinner Salad

serves 4
For the salad:

• 8 handfuls lettuce greens (try for a mixture of romain, spinach, arugula, and assorted baby greens)
• 1 large carrot, shredded
• sliced English cucumber
• 8 thin slices red onion, rings separated
• 1 bell pepper (green, yellow, or red),  thinly sliced into rounds
• 1 cup frozen green peas, thawed
• 1 cup cooked kidney beans (not warm)
• 1/4 c raw sunflower seed meats (optional)
• toasted baguette slices, croutons, or crackers (optional)
• Ranch dressing (preferably home made) or Cheesy dressing (recipe follows)

For the dressing:

• 1/2 c plain Greek yogurt
• 1/4 c whole milk (or buttermilk)
• 1 Tbs shredded fresh onion (use the large holes on a cheese grater)
• 1 small clove garlic, pressed
• 1 tsp cider vinegar (or more to taste if you like tangy dressing)
• 1 tsp dried parsley
• 1/2 tsp Dijon mustard
• 1/4 tsp dried dill
• salt and freshly ground black pepper to taste
• 1/4 c grated medium cheddar cheese

In a mall bowl, use a whisk to combine all the dressing ingredients except for the cheddar. Stir in the cheddar and mix well.  Adjust salt and pepper to your liking.  Cover and store in the refrigerator until ready to use.

On each of four dinner plates (or large salad bowls), place 2 handfuls of greens.  Evenly divide the shredded carrot, sliced cucumber,  red onion, and bell pepper slices among the plates.

Top each salad with 1/4 cup peas, 1/4 cup kidney beans.  

Drizzle with dressing.

Sprinkle each with 1 Tbs raw sunflower seeds and some seasoned croutons, if desired.  Serve with toasted baguette slices or crackers, if desired.

Original Beans and Peas Dinner Salad Blog Post

Greek Lima Beans

serves 8

• 1 lb dry lima beans, soaked and rinsed
• 1/2 c extra virgin olive oil
• 3 stalks celery, chopped (including any leaves)
• 1 large onion, chopped
• 8-10 cloves garlic, minced
• 3 large tomatoes, chopped (about 3 cups)
• 1/4 c chopped fresh flat leaf parsley
• 2 bay leaves
• 1 tsp dried oregano (optional)
• 1/2 tsp dried marjoram (optional)
• sea salt and freshly ground black pepper

Preheat oven to 375F.

Place the soaked Lima beans in a 9x13 pan.

In a deep skillet over medium heat, warm the olive oil.  Add the celery, onion, garlic, and tomatoes.  Cook for 8-10 minutes, stirring occasionally, until the mixture forms a nice, juicy gravy.  Stir in the parsley, bay leaves, oregano (if using), and marjoram (if using).  Season with a few pinches of salt and a few grinds of black pepper.

Pour the gravy over the beans and mix well.

Cover with foil and bake for about 1 1/2 to 2 hours, or until the beans are tender.



Original Greek Lima Beans Blog Post

Two Bean and Walnut Veggie Burgers

Makes 8-10 burgers

• 3/4 c walnuts
• 1 medium carrot, chunked
• 1/2 lg red onion, chunked
• 1 large clove of garlic (or 2 small ones)
• 1/2 c rolled oats
• 4 oz mushrooms
• 1/2 c provolone cheese, shredded
• 2 Tbs olive oil
• 1 Tbs tomato paste
• 1 tsp thyme
• 1 tsp smoked paprika
• 1 tsp sea salt
• 1/2 tsp crushed red pepper flakes
• 1/4 tsp freshly ground black pepper
• 1 1/2 c cooked pinto beans (or 1 15-16 oz can, drained and rinsed)
• 1 1/2 c cooked kidney beans (or 1 15-16 oz can, drained and rinsed)
• 2 egg whites, beaten

Place the walnuts into a food processor fitted with the chopping blade and pulse until well chopped (but not ground).

Add the carrot, onion, and garlic; pulse several times until finely chopped.  Add oats, mushrooms, and cheese.  Pulse until well combined.

Add the rest of the ingredients through the beans, and pulse several more times to combine and chop most of the beans (you may need to stir the ingredients a few times between pulses).


In a large bowl, use a wire whisk to beat the egg whites until frothy.

Pour the contents of the processor bowl into the egg whites and mix well.


Shape each patty into the desired size (the size of your bun), keeping them each uniformly 1/2 thick.


Stove top:  Heat 1-2 Tbs olive oil in a skillet over medium heat.  Season patties with salt and pepper, if desired.  Place as many burgers as will fit without being disturbed when the others are flipped (about 4 in a 12 inch skillet).  Cook 4 minutes on each side, or until golden and crispy. *To prevent sticking, be sure there is enough oil for the release in the pan.


Oven:  Preheat oven to 375F.  Generously oil a baking tray with olive oil.  Bake patties 25-30 minutes, or until the top begins to brown. *Not putting enough oil on the sheet will cause the patties to stick.  While I have never tried it (I use enough oil to not have a problem), I would think that oiling parchment paper and placing the patties on the paper would also help prevent sticking.


From frozen:  Pour 1-2 Tbs olive oil in cold skillet; swirl around to coat the bottom.  Place frozen patties in cold skillet and heat to medium.  Flip patties when the bottom is golden and releases easily; about 6 or 7 minutes.  Cook the other side 4 more minutes.  Remove from heat and let rest about 1 minute.


Original Two Bean and Walnut Veggie Burger Blog Post

Three Bean Chili (Vegetarian)

serves 6-8

• 2 Tbs olive oil
• 2 medium onions, chopped
• 1 red bell pepper, chopped
• 1 green bell pepper, chopped
• 1-2 chili peppers (jalapeno, serrano, etc), chopped
• 6 cloves garlic, minced
• 1 bottle beer
• 6 c. chopped tomato (and the juice)
• 2 Tbs cumin (or more if you prefer)
• 2 Tbs chili powder (or more if you prefer)
• 1/4 tsp oregano
• 2 tsp salt
• 1/2 tsp freshly ground black pepper
• 1 1/2 c cooked pinto beans
• 1 1/2 c cooked kidney beans
• 1 1/2 c cooked black beans
• 1 c corn (either fresh or frozen)

Toppings

• shredded cheddar cheese
• sliced green onions
• sour cream
• avocado

Heat olive oil in large pot over medium high heat.  Stir in onions and peppers.  Cook, stirring, about 5-7 minutes, or until tender.  Add garlic; stir 1 minute.  

 Pour in beer, stir vegetables, and simmer 2 minutes.  Stir in tomatoes, cumin, chili powder, oregano, salt, and ground black pepper.  Bring to a boil, reduce heat to medium, and simmer uncovered 20 minutes, or until tomatoes are tender and broth is thick.

Stir in beans and corn.  Simmer another 5 -7 minutes, or until heated through.

Serve topped with your choice of toppings.  Scoop with tortilla chips, if desired.

Original Three Bean Chili Blog Post

Easy Taco Salad

serves 6

• 12 6" corn tortillas
• 2 - 3 tsp olive oil
• sea salt
• 3 cups prepared chili beans
• 4 - 6 cups chopped lettuce
• a handful of fresh cilantro leaves, chopped (optional)
• 1 1/2 - 2 cups (6-8 oz) shredded cheddar cheese (or other cheese you enjoy on your tacos)
• 1 1/2 c prepared salsa

Suggested various toppings:

• chopped red or green onions
• chopped green or red bell peppers
• chopped tomatoes
• chopped avocado
• sour cream

Preheat oven to 350F.

Using a pastry brush, lightly paint the oil on both sides of each tortilla.  Stack the tortillas and cut them through into 8 wedges (you should have 96 wedges).  Layer them on baking sheets, allowing at least 1/2 inch between each chip.  Sprinkle with sea salt and bake for about 8-10 minutes (depending on the kind of tortillas you are using).  When they are golden, but before the edges turn brown, remove them from the sheets and allow to cool.  (Note - depending on how many baking sheets you use, you may need to do a few batches.  If you use more than one rack in the oven, be sure to turn the trays or swap them from top to bottom to ensure even browning.)

Meanwhile, warm the chili beans in a pot on the stove. If you would like to add cooked beef or chicken, stir it in with the chili beans and adjust the flavors to your liking.

Divide the chips evenly among the plates.  Top each plate with 1/2 c of the warm chili bean mixture, a good handful of chopped lettuce (and cilantro if using),  and some shredded cheese.  Drizzle about 1/4 c of the salsa over each salad.  Top with which ever toppings appeal to you.

Chili Beans

Makes about 7 1/2 cups

• 1 lb pinto beans, soaked 
• 1 onion, cut in half
• 2 cloves garlic, each sliced in half once  
• 1 bay leaf
• 6-8 c water (enough to cover the beans)

Place everything in a 6 quart slow cooker, cover and cook on high 6-8 hours.  When the beans are tender, drain over a pot or bowl, reserving 2 cups of the cooking liquid.  Remove and discard the onion chunks and bay leaf. Place the beans back into the slow cooker, stir in the sauce (recipe below), cover and cook on high for 30 minutes more.  Cool, place in them freezer containers and freeze (Note: about 1 1/2 cups equals 1 can).  Thaw when ready to use.

For the sauce:

• 2 Tbs olive oil
• 1 green bell pepper, seeds removed and finely chopped
• 1 med onion, finely chopped
• 2 jalapeno peppers, finely chopped (if you want less heat, remove the seeds)
• 6 cloves garlic, minced
• 2 large tomatoes, diced (about 3-4 cups)
• 2 c reserved cooking liquid from the beans
• 2 Tbs cumin
• 2 Tbs chili powder
• 3 tsp salt
• 1 tsp smoked paprika
• 1 tsp freshly ground black pepper

In a 12" skillet over medium/high heat, saute the bell pepper, onion, jalapeno and garlic in the olive oil until tender, about 5-6 minutes.  Reduce heat to medium, stir in the tomatoes, and simmer uncovered about 10 minutes.  Add the reserved bean liquid and all the spices.  Reduce the heat to medium/low and simmer about 5 minutes.  Add to the beans in the slow cooker and continue with the directions above.

Original Homemade Chili Beans Blog Post

Vegetable Quesadillas

Vegetable Quesadillas

• 1 Tbs olive oil
• 1 red bell pepper, sliced 1/4" thick
• 1 green bell pepper, sliced 1/4" thick
• 1 onion, sliced 1/4" thick
• 1 clove garlic, minced
• 1 1/2 tsp cumin
• 1/2 tsp chili powder
• Salt and pepper to taste
• 1 15-16 oz can refried beans
• 1/4 c salsa
• 6-8 oz shredded cheese (I used PepperJack, but Cheddar or Monterey Jack would be great)
• 10 8" whole wheat tortillas

Heat oil in a 12" skillet over medium/high heat.  Saute peppers, onion, and garlic until crisp, but a little golden, about 5-6 min.  Turn the heat to low, stir in cumin, chili powder, salt and pepper, cover and let cook another   8-10 min, or until tender, but not mushy.

Meanwhile, combine the beans and salsa.  Divide the mixture evenly between the tortillas, spreading it only on half of each tortilla (we will be folding them).  Divide the vegetable mixture between the bean covered tortillas, and then do the same with the shredded cheese.  Fold in half.

In a small amount of olive oil (I used a pastry brush to spread it around), fry each quesadilla until golden, flipping to do the other side.  If you use the same skillet,  you should be able to fit two in at a time.  I used a griddle, and was able to fit 5 on at a time, which was nice.

Cut each tortilla into 3 wedges and serve with salsa for dipping and sour cream or guacamole for smearing.

Original Vegetable Quesadilla Blog Post