Within each of us lies the power of our consent to health and sickness, to riches and poverty, to freedom and to slavery. It is we who control these, and not another.
—Richard Bach
Tofu with Garlic-Ginger-Kudzu Sauce
Black Bean, Rice, and Yam Wraps
Hummus and Caramelized Onion Wraps
Raw Thai Wraps with Cilantro-Pumpkin Seed Pâte
Smashed Yam and Black Bean Quesadillas
Coconut Vegetable Curry with Chickpeas
Cuban Black Bean and Yam Stew with Avocado Salsa
Curried Chickpea and Squash Stew
Fall Vegetable Stew with Moroccan Spices
Luscious Lentil and Brown Rice Casserole
Navy Beans in a Homemade Barbecue Sauce
Sensuous Vegan Vegetable and Bean Enchiladas
Savory Adzuki Bean and Mushroom Shepherd’s Pie
Vegetarian dishes, by their very nature, are rich in nutritious plant-based ingredients. When in their whole form, plant foods provide valuable fibers that feed beneficial intestinal bacteria. Science has been demonstrating how integral bacteria are to our overall health—they help to lower systemic inflammation, reduce the risk of food allergies, and supply us with essential nutrients.
The potent antioxidant phytochemicals found in plant foods fight free radical damage and support our bodies in staying healthy and balanced.
Enjoy the following vegetarian main-dish recipes on a regular basis and hopefully some of them will become your weekly staples.
Serve these tasty meatless burgers with your favorite organic condiments, sliced avocado, lettuce, tomatoes, and Gluten-Free Hamburger Buns (here). Serve with Oven Fries (here) and a fresh green salad for a balanced meal.
1 cup short-grain brown rice
2 cups water
pinch sea salt
2 cups raw sunflower seeds
1 teaspoon garlic powder
½ teaspoon dried thyme
½ teaspoon dried oregano
½ teaspoon ground cumin
½ teaspoon Herbamare
1 small carrot, coarsely chopped
1 small handful fresh parsley
extra-virgin olive oil, for cooking
Place the rice into a 1-quart pot with a tight-fitting lid, add the water and sea salt, cover, and bring to a boil. Reduce the heat to a low simmer and cook for 45 minutes. Remove from the heat and let stand for at least 20 minutes to cool.
In a food processor, process the sunflower seeds, garlic powder, thyme, oregano, cumin, and Herbamare until finely ground. Add the carrot and parsley and pulse a few times. Add the rice and pulse a few more times to combine all of the ingredients. Be sure not to overprocess the mixture or it will get very gooey.
Form the mixture into patties. The uncooked patties can be stored in a glass container in between pieces of waxed paper in the refrigerator for up to a week.
When ready to cook, heat a skillet over medium heat and add about 1 tablespoon of extra-virgin olive oil. Add the burgers and cook on both sides for 3 to 5 minutes.
Yield: 6 burgers
This is a quick and easy tofu recipe that can be served with brown rice and steamed vegetables for a simple meal. Or try it served with the Lemon Millet Patties (here) and a large green salad.
one 16-ounce package firm or extra-firm tofu
¼ cup wheat-free tamari
2 tablespoons seasoned brown rice vinegar
virgin coconut oil, for sautéing
Garlic-Ginger-Kudzu Sauce (here)
Slice the tofu into 1-inch-thick squares, then slice each square in half to form a triangle. Place the tofu triangles into a medium square glass baking dish. Drizzle with the tamari and vinegar, and mix gently by turning the tofu pieces until they are all covered with the marinade. Marinate on the countertop for about 20 minutes.
Heat a few tablespoons of coconut oil in a skillet over medium-high heat. Place the triangles of tofu in the skillet. If your skillet is too small you will have to do this in two batches. Sauté the tofu for a few minutes on each side.
Remove the tofu from skillet and transfer to a serving dish or plate. Pour the sauce over the tofu triangles and serve immediately.
Yield: 3 to 4 servings
If you are new to eating whole foods, or would just like a really easy meal to prepare then this recipe is for you. It is simple, flavorful, and can be made ahead of time for a quick meal on the go.
1½ cups short-grain brown rice
½ cup sweet brown rice
4 cups water
¼ teaspoon sea salt
1 large yam, cut into large chunks
6 gluten-free tortillas, organic corn tortillas, or collard greens
3 cups cooked black beans
1 large avocado, mashed
½ cup salsa
2 cups mixed organic salad greens
Preheat the oven to 425°F.
To cook the rice, put the short-grain rice, sweet rice, water, and sea salt into a 2-quart pot, cover, and bring to a boil. Reduce the heat and simmer for about 45 minutes. Remove the pot from the heat and let stand for at least 10 to 15 minutes.
While the rice is cooking, place the yam chunks into a small casserole dish and fill with about ½ inch of water. Place the lid on the casserole dish and bake in the oven for 40 to 45 minutes, or until the yam chunks are very tender. Remove the skins from the yams and slightly mash them with a fork.
To assemble a wrap, lay a tortilla flat onto a plate and place a small amount of rice in the middle of it, add some cooked black beans, some mashed yam, mashed avocado, salsa, and some mixed greens. Fold the ends in and roll up. Continue to make wraps with the remaining ingredients.
Yield: 6 wraps
These wraps are made using collard greens instead of tortillas. I’ve also made them with large broccoli leaves! Serve these tasty wraps alongside a bowl of vegetable bean soup for a light, nutritious meal.
2 large red onions
2 tablespoons extra-virgin olive oil
¼ teaspoon sea salt
4 collard greens
1 cup hummus (here)
1 small carrot, grated
1 small zucchini, grated
1 cup finely sliced romaine lettuce
1 small avocado, sliced
To make the caramelized onions, remove the skins from the onions, cut the onions in half, and then thinly slice into half-moons. Heat the olive oil in an 11- or 12-inch stainless steel or cast-iron skillet over medium heat. Add the onions and pinch of the sea salt and sauté onions for 15 to 20 minutes, or until very soft and caramelized. Remove from the heat and allow to cool. The onions can be stored in an airtight container in the refrigerator for up to a week.
To assemble a wrap, place a collard green onto a flat surface or a plate. Spread ¼ cup of the hummus evenly over one side of the collard green. Place a few spoonfuls of caramelized onions over the hummus. Then add some grated carrot, grated zucchini, romaine lettuce, and avocado over the onions.
Tightly roll and then cut in half. Serve immediately, or place, seam side down, in a small glass or stainless steel to-go container and store in the refrigerator for up to 2 days. Continue to make wraps with the remaining ingredients.
Yield: 4 wraps
Pink beans have a smooth creamy texture similar to pinto beans. You can buy pink beans in bulk at your local co-op or health food store. We often make this recipe and serve it without any tortillas, opting instead to pile mounds of brown rice, pink beans, and a ton of fixings on our plates! Serve with the Live Hot Pepper Relish (here) for added spice and a dose of enzymes to help digest the meal.
2 cups dry pink beans (soaked for 8 to 24 hours)
1 tablespoon extra-virgin olive oil
1 large onion, chopped
6 garlic cloves, crushed
2 to 3 teaspoons ground cumin
1 tablespoon Mexican seasoning
8 cups water
sea salt
2 cups short-grain brown rice
4 cups water
¼ teaspoon sea salt
gluten-free tortillas
sliced avocado or guacamole
salsa
mixed baby greens or thinly sliced lettuce
To cook the beans, place the beans in a medium bowl and cover with water; soak at room temperature for 8 to 24 hours. When ready to cook, drain the beans in a colander and rinse thoroughly.
Heat the olive oil in a 6- to 8-quart pot over medium heat. Add the onion and sauté for about 5 minutes, or until tender. Add the garlic, cumin, and Mexican seasoning and sauté for another minute or two. Add the soaked beans and water; make sure water is at least 2 inches above the beans. Bring to a boil, then reduce the heat to a simmer. Cook, uncovered, for about 1 hour. When the beans are cooked, season to taste with sea salt. Continue to simmer, uncovered, over low heat until the onions fall apart and most of the liquid evaporates, 20 to 30 more minutes.
Start cooking the rice just after you put the beans on the stovetop. Put the rice into a 2-quart stainless steel pot, add the water and sea salt, cover, and bring to a boil. Reduce the heat to low and simmer for about 45 minutes.
To assemble the burritos, place a tortilla on a flat surface. Spread ¼ to ½ cup rice down the center of the tortilla, add about ¼ to ½ cup beans, and your favorite fixings. Fold in each end of the tortilla then roll the burrito away from you, creating a firm wrap.
Yield: 6 servings
When making these wraps, I usually just use up whatever vegetables I have in my refrigerator. Try thin slices of bell peppers, sunflower sprouts, radish slices, sliced avocado, fresh basil, sliced red cabbage, or even fresh mango! If your collard greens are not young and tender, you might want to blanch them to make them easier to roll (see Tip on here). If you don’t have raw cashew butter on hand for the dipping sauce, try sunflower seed butter or almond butter instead!
2 cups raw pumpkin seeds (soaked for about 8 hours)
½ cup packed fresh cilantro
1 garlic clove
3 to 4 tablespoons freshly squeezed lime juice
3 to 4 tablespoons water
¾ teaspoon sea salt
8 to 10 small collard greens
2 carrots, cut into strips
1 large cucumber, cut into strips
mung bean sprouts
fresh chives or green onions
fresh mint leaves
½ cup water
6 tablespoons raw cashew butter
1 serrano or Thai chile, stem removed (I leave the seeds in)
1 small garlic clove
one 1-inch piece fresh ginger
1 to 2 tablespoons freshly squeezed lime juice
1 tablespoon coconut aminos or wheat-free tamari
To make the pâte, start by adding the pumpkin seeds to a medium bowl and cover with an inch of filtered water. Let them soak for about 8 hours on the countertop. Drain through a colander and rinse with cold running water; drain well. Transfer the seeds to a food processor fitted with the “s” blade. Pulse a few times, then add the remaining ingredients and process until you have a fairly smooth pâte.
To make the wraps, cut the thick bottom part of the stems off the collards. Spread a few tablespoons of pâte down the center of each leaf. Add some carrot strips, cucumber strips, bean sprouts, chives, mint leaves, and whatever other veggies you desire. Fold over the edges and set on a plate, seam side down.
To make the sauce, add all ingredients to a high-powered blender and blend until smooth and creamy. Pour into small bowls for dipping, and serve.
Yield: 8 to 10 wraps
Serve these child-friendly quesadillas with a mild salsa for dipping and a small green salad on the side. Other fun things to serve with these are freshly made guacamole or plain organic yogurt for dipping. Use a pizza cutter to slice into wedges to making dipping easy for little hands. Use the Quinoa Tortillas (here) or your favorite gluten-free tortilla.
1 large yam, peeled and cut into chunks
1 tablespoon extra-virgin olive oil
1 small onion, diced
2 teaspoons ground cumin
½ teaspoon chili powder
2 to 3 cups cooked black beans, well drained
¼ teaspoon sea salt
6 to 8 gluten-free tortillas or organic corn tortillas
1 to 2 cups spinach or arugula leaves
½ cup grated organic raw cheese (optional)
Place the yam chunks into a steamer basket in a pot filled with about 2 inches of water, cover, and steam over medium-high heat until fork-tender, 15 to 20 minutes.
To make the beans, heat the olive oil in a large skillet over medium heat. Add the onion and sauté for 5 to 7 minutes, or until very tender.
Add the cumin, chili powder, black beans, and sea salt. Using a fork or a potato masher, smash the black beans as you heat them with the onion. Continue turning and smashing until the desired consistency has been reached. Transfer to a bowl and set aside.
In a clean 10-inch skillet, add a tortilla and spread a layer of black beans, spinach leaves, and cheese if desired. Add a few chunks of yams and smash them with the back of a fork. Top with another tortilla. Heat over medium heat for about 2 minutes then flip the quesadilla and heat the other side for another 2 minutes. Continue to make quesadillas with the remaining ingredients. The trick to making these is to make sure you don’t add too much filling!
Transfer the quesadillas to a plate and cut into slices with a pizza cutter.
Yield: 3 to 4 quesadillas
This tempeh dish is a favorite of ours and will definitely keep you coming back for more. If you are serving this to more than two adults you may want to double the recipe.
one 8-ounce package tempeh, cut into thin strips
freshly squeezed juice of 1 small lime
2 tablespoons wheat-free tamari
1 to 2 garlic cloves, crushed
1 teaspoon extra-virgin olive oil, plus 1½ tablespoons for sautéing
2 teaspoons ground cumin
¼ to ½ teaspoon chipotle chile powder
1 tablespoon extra-virgin olive oil
1 small red onion, cut into half-moons
2 small zucchini, cut into strips
1 red bell pepper, cut into strips
4 gluten-free tortillas, organic corn tortillas, or collard greens
1 ripe avocado, cut into strips
2 to 3 cups baby arugula or lettuce leaves
½ cup organic salsa
½ cup shredded raw organic Jack cheese (optional)
To prepare the tempeh, place the tempeh slices in a small dish, add the lime juice, tamari, garlic, 1 teaspoon of olive oil, and spices and toss together to coat the tempeh. Let the tempeh marinate for at least 30 minutes. Longer marinating times will produce deeper flavors.
To cook the vegetables, heat 1 tablespoon of olive oil in an 11- or 12-inch cast-iron skillet over medium-high heat. Add the onion and sauté for 5 to 7 minutes. Add the zucchini and bell pepper and sauté about 5 minutes more, or until tender. Remove the skillet from the heat.
To cook the tempeh, heat the remaining 1½ tablespoons olive oil in a separate skillet over medium heat. Add the tempeh strips and sauté on each side for 3 to 4 minutes, being careful not to burn the tempeh.
Fill each tortilla with a few strips of tempeh, some vegetables, a few pieces of avocado, arugula, about 2 tablespoons of salsa, and cheese if using; roll up and enjoy.
Yield: 4 servings
This quick curry can be made in a snap! Serve over brown jasmine rice for an easy weekday meal.
2 tablespoons virgin coconut oil
1 tablespoon finely chopped fresh ginger
1½ teaspoons whole cumin seeds
1 teaspoon black mustard seeds
3 small red potatoes, cut into cubes
3 medium carrots, diced
½ teaspoon ground turmeric
2 teaspoons ground coriander
1 teaspoon curry powder
1 tablespoon tomato paste
one 14-ounce can coconut milk
¼ to ½ cup water
1 small zucchini, diced
1 cup frozen peas
2 cups cooked chickpeas
1 to 2 teaspoons sea salt
½ cup chopped fresh cilantro
Heat a 4- to 6-quart pot over medium heat and add the coconut oil. Add the ginger, cumin seeds, and mustard seeds and cook for 1 to 2 minutes, or until the seeds begin to “pop.”
Add the potatoes, carrots, turmeric, coriander, and curry powder and stir well. Continue to cook for another minute or so. Add the tomato paste, coconut milk, and water and stir well to combine. Simmer, covered, for 5 to 10 minutes, or until the potatoes and carrots are almost done but still a little crisp.
Add the zucchini, peas, chickpeas, and sea salt, cover, and simmer until the vegetables are tender, another 6 to 7 minutes. Remove from the pot from the heat and stir in the cilantro.
Yield: 4 servings
This hearty stew makes a great weeknight meal! Serve with the Avocado Salsa below and the Cabbage Salad with Cilantro Vinaigrette (here).
2 cups dry black beans (soaked for 8 to 24 hours)
6 to 8 cups water
2 bay leaves
1 tablespoon extra-virgin olive oil or virgin coconut oil
1 large onion, chopped
6 to 8 garlic cloves, crushed
1 jalapeño pepper, finely diced
2 teaspoons ground cumin
2 teaspoons dried oregano
1 teaspoon chili powder
pinch cayenne pepper
1 large yam, peeled and diced
2 to 4 tablespoons freshly squeezed lime juice
2 to 3 teaspoons sea salt
2 large avocados, diced
½ small red onion, finely diced
2 to 3 tablespoons freshly squeezed lime juice
¼ cup chopped fresh cilantro
To cook the beans, drain off the soaking water from the beans and rinse well. Place the beans, water, and bay leaves into a 6- or 8-quart pot and bring to a boil. Cover, reduce the heat to low, and simmer for about 1½ hours, or until the beans are cooked.
When the beans are close to being done, begin to prepare the other ingredients for the stew. Heat the oil in a large skillet over medium heat. Add the onion and sauté until soft, about 5 minutes. Add the garlic, jalapeño pepper, cumin, oregano, chili powder, cayenne, and diced yam and sauté a minute or so more. Transfer the mixture to the pot of cooked black beans and simmer for 15 to 20 minutes, or until the yams and beans are tender. Remove and discard the bay leaves. Add the lime juice and sea salt, and mix well. Taste and adjust the salt and seasonings if necessary.
To make the salsa, place all the ingredients into a small bowl and mix gently. To serve, ladle the stew into serving bowls and top with a few spoonfuls of the salsa.
Yield: 6 servings
Serve this flavorful stew over cooked brown jasmine rice, with a dollop of Coconut Milk Yogurt (here) on top. You can vary the recipe by replacing the squash with potatoes or yams if desired.
2 tablespoons virgin coconut oil
1 medium onion, chopped
4 to 5 garlic cloves, crushed
2 teaspoons curry powder
1 teaspoon ground cumin
1 teaspoon ground coriander
½ teaspoon ground turmeric
½ teaspoon ground cinnamon
pinch cayenne pepper
2 delicata squash, cut into chunks
2 cups diced tomatoes
3 to 4 cups chopped kale or spinach
3 cups cooked chickpeas
1 cup reserved bean cooking liquid or water
1 to 2 teaspoons sea salt or Herbamare
Heat the coconut oil in an 11-inch skillet or 6-quart pot over medium heat. Add the onion and sauté for about 5 minutes, or until soft. Add the garlic and spices and sauté for 1 minute more.
Add the squash and tomatoes, cover, and simmer over low to medium-low heat until the squash is tender, about 15 minutes.
Add the kale, cooked chickpeas, bean cooking liquid or water, and sea salt and gently stir to combine. Simmer for 5 minutes more, or until the kale is tender. Taste and add more salt and seasonings if desired.
Yield: 4 to 6 servings
This is a wonderful warming dish that celebrates the flavors of autumn. Serve this stew over cooked quinoa with a fresh green salad or lightly steamed broccoli on the side.
2 tablespoons extra-virgin olive oil
1 large onion, chopped
6 garlic cloves, minced
2 teaspoons ground cardamom
2 teaspoons curry powder
1 to 2 teaspoons sea salt
½ teaspoon freshly ground black pepper
pinch cayenne pepper
3 large carrots, diced
3 medium red potatoes, diced
1 small delicata squash, cut into chunks
½ cup dried currants or raisins
2 cups tomato sauce
2 cups cooked chickpeas
1 cup water
¾ cup almonds
½ cup dried figs, chopped
chopped fresh mint, for garnish
Heat the olive oil in a 6-quart pot over medium heat. Add the onion and sauté until tender, about 5 minutes.
Add the garlic, cardamom, curry powder, sea salt, black pepper, and cayenne and sauté a few minutes more.
Add the carrots and potatoes and stir well to coat with the oil and spices. Sauté the potatoes and carrots for about 5 minutes, then add the squash and stir to combine. Add the currants, tomato sauce, chickpeas, and water. Place a lid on the pot and continue to cook until the vegetables are tender, stirring occasionally, 25 to 30 minutes, adding more water if necessary.
Preheat the oven to 350°F. Spread the almonds out in a glass baking dish. Roast in the oven for about 10 minutes. Transfer to a plate to cool. When completely cooled, chop the almonds.
Just before serving, sprinkle the figs and almonds on top of the stew, and garnish with the chopped mint leaves.
Yield: 4 to 6 servings
Here is a simple, easy recipe that is delicious served over cooked brown basmati rice with a dollop of Raita (here) on top.
1 tablespoon virgin coconut oil
1 medium onion, diced
2 teaspoons grated fresh ginger
1 teaspoon ground cumin
1 teaspoon garam masala
½ teaspoon ground turmeric
pinch cayenne pepper
2 cups green or brown lentils, rinsed
5 to 6 cups water
3 to 4 cups chopped fresh spinach
1 teaspoon sea salt
Heat the coconut oil in a 4- or 6-quart pot over medium heat. Add the onion and sauté until soft, about 5 minutes. Stir in the ginger, cumin, garam masala, turmeric, and cayenne and sauté for 30 to 60 seconds more.
Add the lentils to the pot with the onions and spices, and stir in the water. Cover and simmer for about 40 minutes, or until the lentils are cooked through.
Add the spinach and sea salt. Taste and add more cayenne if you prefer a spicier dal. Simmer for a few minutes more and serve.
Yield: 4 to 6 servings
I like making casseroles once the weather cools down in autumn. Serve with the Beet, Kale, and Walnut Salad (here) and a spoonful of Cultured Vegetables (here) for a nourishing, balanced meal.
1 tablespoon extra-virgin olive oil
1 medium red onion, chopped
1 to 2 garlic cloves, crushed
2 large carrots, diced
½ teaspoon dried thyme
1 teaspoon garam masala
1 teaspoon sea salt
2 cups frozen chopped spinach
2 tablespoons red wine vinegar
¾ cup green lentils
½ cup brown basmati rice
4½ cups water
Preheat the oven to 350°F.
Heat the olive oil in an ovenproof pot or 3-quart Dutch oven over medium heat. Add the onion and garlic and sauté, stirring frequently, for about 3 minutes, Add the carrots, thyme, garam masala, and sea salt and stir to coat with the oil. Sauté for a few minutes more, then add the chopped spinach and stir to combine.
Cook until the spinach has thawed and the mixture is sizzling again, then add the vinegar and stir to loosen up any browned bits from the bottom of the pot. Quickly add the lentils, rice, and water and mix well.
Cover, transfer to the oven, and bake for about 90 minutes. Serve.
Yield: 4 servings
Serve these scrumptious beans for a summer meal with the Lemon Millet Patties (here) and a large garden salad for a balanced meal. If you do not want to cook your own beans for this, or are pinched for time, you can use 3 cans of navy beans in place of the dry navy beans, water, and garlic cloves. This is adapted from a recipe of Bastyr University instructor, Mary Shaw.
1½ cups dry navy beans (soaked for 8 to 24 hours)
6 cups water
4 garlic cloves, peeled
1 tablespoon extra-virgin olive oil
1 small onion, finely chopped
4 garlic cloves, crushed
¼ cup tomato paste
¼ cup apple cider vinegar
¼ cup pure maple syrup
1 tablespoon blackstrap molasses
1 teaspoon sea salt or Herbamare
¼ to ½ teaspoon chipotle chile powder, plus more if desired
½ cup bean cooking liquid or water
To prepare the beans, soak the beans in a large bowl on your kitchen counter for 8 to 24 hours. Drain off soaking water and rinse well. Transfer the beans to a 3-quart pot, add the water and garlic cloves, and bring to a boil. Reduce the heat to a simmer and cook the beans for about 1 hour, or until soft and cooked through. Drain the beans, reserving the cooking liquid, and set aside.
To make the sauce, heat the olive oil in a 6-quart pot over medium heat. Add the onion and crushed garlic and sauté for 5 to 7 minutes.
In a small bowl, mix together the tomato paste, vinegar, maple syrup, molasses, sea salt, chipotle chile powder, and bean cooking liquid or water.
Add the drained beans and tomato mixture to the onion-garlic mixture and mix thoroughly to combine. Simmer, covered, for 20 to 25 minutes, stirring occasionally and adding more water or bean cooking liquid if necessary. Taste and add more sea salt and chipotle chile powder if desired.
Yield: 4 to 6 servings
Black-Eyed Pea stew, oftentimes called Hoppin John, is a typical southern dish. Serve this stew over brown rice or Easy Polenta (here) with a side of Apple-Spiced Collard Greens (here) for a balanced, colorful meal!
2 cups dry black-eyed peas, rinsed
2 bay leaves
6 cups water
1 tablespoon extra-virgin olive oil
1 medium onion, chopped
8 garlic cloves, minced
2 to 3 tablespoons chopped fresh thyme or 1 tablespoon dried
½ teaspoon crushed red chili flakes
¼ teaspoon freshly ground black pepper
2 large carrots, chopped
2 to 3 celery stalks, chopped
1 medium red bell pepper, diced
½ cup fresh or frozen organic corn kernels
2 teaspoons sea salt or Herbamare
2 to 3 tablespoons brown rice vinegar or apple cider vinegar
Place the black-eyed peas into a 3-quart stainless steel pot with the bay leaves and water, and bring to a boil. Reduce the heat to a simmer and cook for about 45 minutes, or until the peas are cooked. Drain off the peas over a bowl, reserving the cooking liquid to add to the stew if needed. Remove and discard the bay leaves.
Heat the olive oil in an 11- or 12-inch deep skillet, or a 6-quart pot, over medium heat. Add the onion and garlic and sauté for about 5 minutes. Add the thyme, red chili flakes, black pepper, carrots, celery, bell pepper, and corn kernels and sauté for 5 to 7 minutes more, or until the vegetables begin to get tender.
Add the cooked beans and sea salt and simmer, covered, until the vegetables are tender, about 10 minutes more, adding a little of the reserved bean cooking liquid if necessary. Stir in the vinegar. Taste and adjust the salt and seasonings if necessary.
Yield: 4 to 6 servings
Serve this scrumptious stew with the Italian Greens Salad with Red Wine Vinaigrette (here) and the Herbed Focaccia Bread (here) for a balanced meal. If you don’t have cannellini beans on hand, try cooking with another white bean such as navy or Great Northern.
3 cups dry cannellini beans (soaked for 8 to 24 hours)
1 strip kombu
8 cups water
2 tablespoons extra-virgin olive oil
1 large onion, chopped
4 to 5 garlic cloves, crushed
1 tablespoon dried thyme
2 teaspoons dried rosemary, crushed
2 teaspoons dried tarragon
3 celery stalks, chopped
3 large carrots, peeled and diced
4 cups bean cooking liquid, chicken stock, or water
2 medium zucchini, diced
1 to 2 teaspoons sea salt or Herbamare
½ cup finely chopped fresh parsley
chopped fresh parsley
sliced Kalamata olives
crumbled organic feta cheese
To cook the beans, drain and rinse the soaked beans, place them into a 6-quart pot with the kombu and water, and bring to a boil. Reduce the heat and simmer for about 1 to 1½ hours. Drain the beans through a colander over a bowl, reserving the bean cooking liquid. Set aside.
To make the stew, heat the olive oil in a 6-quart pot over medium heat. Add the onion and sauté for about 5 minutes. Add the garlic, thyme, rosemary, and tarragon and sauté for 1 minute more. Add the celery and carrots and sauté for about 3 minutes more.
Add the cooked beans and bean cooking liquid, stock, or water. Add extra liquid for a thinner stew. Simmer, covered, for about 15 minutes, or until carrots and celery are slightly tender but not completely soft. Add the zucchini and continue to simmer until the zucchini is tender, 5 to 10 minutes more.
Season with sea salt or Herbamare to taste and stir in the parsley. Ladle into bowls and top each bowl with chopped parsley, olive slices, and crumbled cheese if desired.
Yield: 6 servings
This recipe does take some time to prepare, but you are rewarded with a large batch of enchiladas that are bursting with flavor. The enchiladas can easily be frozen before they are baked for another night’s quick meal. Serve with the Arugula Salad with Lime Vinaigrette (here).
2 large dried ancho chiles, seeded
2 small dried chipotle chiles, seeded
1½ cups boiling water
¼ cup extra-virgin olive oil
6 garlic cloves, crushed
1 small onion, finely diced
2 teaspoons sea salt
2 tablespoons ground cumin
2 tablespoons raw cacao powder
1 tablespoon coconut sugar
2 cups organic tomato sauce
½ cup tapioca flour or arrowroot powder
2 cups cold water
1 tablespoon extra-virgin olive oil, plus more for greasing the dishes
1 large onion, diced
4 garlic cloves, crushed
2 teaspoons sea salt
1 tablespoon ground cumin
2 teaspoons dried oregano
½ teaspoon ground cinnamon
2 large yams, peeled and diced
2 medium zucchini, diced
1 medium red bell pepper, diced
2 tablespoons freshly squeezed lime juice
6 cups cooked black beans
1 cup reserved bean cooking liquid or water
16 to 20 organic corn tortillas or collard greens
To make the sauce, place the seeded ancho and chipotle chiles in a small bowl and pour the boiling water over them; let stand for 15 minutes.
In a 2- or 3-quart saucepan over medium heat, heat the olive oil. Add the garlic, onion, and sea salt and sauté until tender. Add the ground cumin, cacao powder, and sugar and sauté for a few minutes more. Add the tomato sauce and soaked chile peppers with their soaking water and simmer for about 10 minutes.
Mix the tapioca flour and cold water in a small bowl and stir to dissolve. Pour the sauce mixture and the dissolved tapioca flour into a blender and blend on high until smooth.
To make the enchiladas, heat the olive oil in an 11- or 12-inch skillet over medium heat. Add the onion and garlic and sauté for 3 to 5 minutes. Add the sea salt, cumin, oregano, and cinnamon and sauté for 1 minute.
Add the diced yams and sauté for about 5 minutes. Then add the diced zucchini and diced bell pepper and sauté for about 5 minutes more, or until the zucchini begins to get tender. Turn off heat and add the fresh lime juice, cooked black beans, and the 1 cup reserved cooking liquid or water. Taste and adjust the salt and seasonings if necessary.
Preheat the oven to 400°F.
This recipe makes about 16 large enchiladas; enough to fill two 9 x 13-inch baking dishes. You may either bake them all at once in two baking dishes or bake just one dish and freeze the other half of the enchiladas in two 8 x 8-inch food storage containers before baking (see Tip).
To assemble the enchiladas, coat one or two 9 x 13-inch baking dishes with olive oil. Warm each corn tortilla in a skillet with oil or dip each in the warm sauce. Take a warmed corn tortilla and fill it with the bean and vegetable mixture, roll, and place in the prepared baking dish with the seam side down. Repeat this until all of the filling has been used. Cover the enchiladas evenly with the sauce. (At this point, if you are not planning to bake all the enchiladas at once, cover and freeze some of them in food storage containers.)
Place a lid or baking sheet over the 9 x 13-inch baking dish and bake the enchiladas for 45 to 50 minutes.
Yield: 10 to 12 servings
Serve this nourishing, hearty meal on a chilly winter evening along with a few spoonfuls of Garlic Kale Kraut (here) and steamed broccoli.
2 cups dry adzuki beans, rinsed
6 cups water
1 strip kombu
1 tablespoon extra-virgin olive oil, plus more for greasing the dish
1 medium onion, diced
1 to 2 teaspoons dried thyme
1 teaspoon dried oregano
3 to 4 carrots, chopped
3 to 4 celery stalks, chopped
2 to 3 cups chopped cremini mushrooms
1 to 2 cups Homemade Vegetable Stock (here) or Homemade Beef Stock (here)
½ cup chopped fresh parsley
sea salt
freshly ground black pepper
3 large baking potatoes or yams, peeled and cut into large chunks
¼ cup extra-virgin olive oil or organic butter
sea salt or Herbamare
To cook the adzuki beans, rinse the beans and place them into a 3-quart pot, add the water and kombu, and bring to a boil. Reduce the heat to a simmer and cook for 1 hour, or until the beans are tender. Remove the kombu.
Preheat the oven to 375°F. Oil a 3-quart casserole dish.
To make the filling, when the beans are almost done, heat the olive oil in an 11-inch skillet over medium heat. Add the onion and sauté until soft, about 5 minutes. Then add the dried herbs, carrots, celery, and mushrooms and sauté for another 5 to 7 minutes, or until the vegetables are barely tender but not soft.
Add the stock and chopped parsley, and season to taste with sea salt and black pepper. Add the cooked beans and mix well to combine. Simmer for a few minutes, and then transfer the mixture to the oiled casserole dish.
To make the topping, put the potatoes or yams (or a combination of both) into a 3-quart pot, cover with water, and boil for 7 to 10 minutes, or until soft and cooked through. Drain off most of the water, reserving some.
Transfer the potatoes to a glass mixing bowl, add the olive oil or butter and sea salt, and beat with an electric mixer until light and fluffy, adding some of the reserved cooking water if necessary. Spoon the potato topping onto the bean and vegetable mixture in the casserole dish and spread it out with the back of the spoon. Bake for 30 to 35 minutes. Serve piping hot.
Yield: 6 servings