Black beans and rice salad with orange chili vinaigrette

This is kind of a recipe in progress. The first recipe below is the original recipe. Listed after that is what I did today. I essentially cut the recipe in half, messing around some with proportions. I started with leftover cooked brown rice. I also used orange juice concentrate since I didn't have any OJ ready to go. Extra strong orange flavor can't hurt. And, I cut the oil in half (well, technically 1/4) because I like less oily vinaigrettes. You can serve this as a main dish lunch or as a side dish with grilled chicken. I served mine on a bed of spinach with grape tomatoes and a side of jack cheese. This is a good way to use leftover rice or rice you froze for a time when you needed a quick meal. See my oven baked brown rice recipe. When I come up with a more standard way of making this salad, I'll update.

BLACK BEAN AND RICE SALAD

INGREDIENTS

2 14oz cans chicken broth

½ cup water

1 1 LB package long-grain rice

2 bay leaves

2 15oz cans black beans, drained, rinsed

2 red bell peppers, diced

1 green bell pepper, diced

1 medium red onion, diced

1 medium bunch fresh cilantro, chopped

½ c olive oil

3 T orange juice

2 T red wine vinegar

2 tsp ground cumin

1 tsp chili powder

Bring chicken broth and water to a boil in a heavy large saucepan. Add rice and bay leaves. Bring to a boil. Reduce heat to low, cover and cook until liquid is absorbed, about 20 minutes.

Transfer rice to a large bowl and fluff with a fork. Mix in remaining ingredients. Season to taste with salt and pepper. Cover and refrigerate. Can be prepared 1 day ahead.

MY VERSION

2 1/2 c cooked brown rice

1 can black beans, drained and rinsed

1/2 green pepper, chopped (3/4 c)

1/3 c red onion, chopped

1/4 C fresh cilantro, chopped

Vinaigrette:

1 T orange juice concentrate

1 T water

1 T red wine vinegar

1 tsp chili powder

1 tsp cumin

2 T olive oil

Whisk the vinaigrette together. Mix in remaining salad ingredients. Stir in vinaigrette. Season to taste with salt and pepper. Cover and refrigerate. Can be prepared 1 day ahead.

Lemon Pasta with Chick peas and spinach

This is a quick, easy, healthy, last minute supper idea. Even healthier if you use whole wheat pasta. I recommend Ronzoni. The lemon sauce won't mask the whole wheat flavor of the pasta the way a spicy Puttanesca sauce will. So, you have to like whole wheat pasta to use it in this recipe. By the way, chick peas and garbanzo beans are different names for the same bean. I was out of chick peas when I made the pasta in the picture, so I substituted black eyed peas.

Lemon pasta with chick peas and spinach

INGREDIENTS
2/3 c dried chick peas

1 bay leaf

1 medium clove garlic

OR 1 can of garbanzo beans

3 crushed cloves garlic

1 ½ LB spinach (or one box, thawed and squeezed)

¼ c olive oil

2 tsp fresh minced thyme (or 2 tsp dried)

1 tsp salt

1/2 LB pasta

3 T lemon juice (fresh is better, I use bottled)

The Original instructions:

1. Soak chick peas overnight covered by 2 inches water. Cook with bay leaf and garlic clove 35-40 minutes. Can be refrigerated up to 2 days.

2. Bring 4 quarts of water to boil for pasta.

3. Stem spinach and wash. Cook in a Dutch oven or deep pot with some water until wilted .(5 minutes) Drain.

4. Heat oil. Add garlic and thyme and sauté over medium heat for 2 minutes. Add chick peas until warm. (1 minute) Add spinach and salt. Heat and mix thoroughly. (2 minutes) Taste for salt and seasoning.

5. Toss with lemon juice and pasta.

My way:

1. Cook the pasta.

2. Heat oil. Add garlic and thyme and sauté over medium heat for 2 minutes. Add chick peas until warm. (1 minute) Add spinach (squeezed and thawed from a box) and salt. Heat and mix thoroughly. (2 minutes)Taste for salt and seasoning.

3. Toss with lemon juice and pasta.

Hummus

Hummus is the bean dip you get at Greek restaurants. It is good as a dip for veggies or pita chips. It is also good as a vegetarian meat substitute in a veggie sandwich. Mashing the garlic and salt to a paste helps to distribute the garlic flavor throughout the Hummus. Tahini is a sesame seed butter made from sesame seeds in the same way that peanut butter is made from peanuts. Buy it from a place where you think they have good turnover because it can go rancid (like all things with nut oils). I'd look in the health food section of the supermarket or a heath food store. Tahini is the sauce usually served on a falafel. This recipe is from "The Frugal Gourmet Cooks Three Ancient Cuisines".

HUMMUS

INGREDIENTS

2 large garlic cloves, minced and mashed to a paste with 1/2 tsp salt

A 16 to 19 ounce can chickpeas (garbanzo beans), rinsed and drained

1/3 cup well stirred tahini (sesame seed paste)

2 T lemon juice

2 T olive oil

1 tsp ground cumin

3 T water

3 T minced fresh parsley leaves

In a food processor blend together garlic paste, chickpeas, tahini, lemon juice, oil, cumin, scraping down sides, until smooth. Add water, parsley, and salt and pepper to taste and pulse until just combined. Makes 2 cups.

Mexican Spinach "Lasagna"

This is one of my fallback recipes when I need something quick and I don't want to have to think about it, especially when my vegetarian sisters are home. It's a favorite because it's good and healthy. (except for a fair amount of cheese) This recipe come from Everyday Foods.

Mexican Spinach Lasagna

serves 4 everyday foods

INGREDIENTS

1 c fresh cilantro (can use stems)

4 scallions, coarsely chopped

1 tsp salt

1/4 tsp pepper

box frozen spinach, thawed and squeezed dry

nonstick cooking spray

8 corn tortillas (6-inch)

1 can (15.5 oz) pinto beans, drained and rinsed

1 c salsa

8 oz grated pepper jack cheese (2 c)

1. Preheat oven to 425. Combine chopped cilantro, scallions, rough chopped spinach, 1 tsp salt, and 1/4 tsp pepper in a bowl.

2. Coat an 8-inch square baking dish with cooking spray. Lay 4 tortillas in bottom of dish (they will overlap slightly.) Layer with half of beans, salsa, spinach mixture, and cheese; repeat with remaining ingredients, ending with cheese and pressing gently.

3. Cover dish with foil; place on a rimmed baking sheet. Bake until bubbling 25 to 30 minutes; remove foil, and continue baking until golden, 15 to 20 minutes more. Cool 5 to 10 minutes before serving. Can be assembled the day before and kept covered in fridge. Increase initial baking time by 5 to 10 minutes.

4 servings-446 calories/serving, 21 g fat, 21.6 g protein, 48.2 g carbs, 10.4 g fiber

Taco salad

You probably already kind of made this before. But it’s good to be reminded of ideas and it has proportions listed. This recipe is from Everyday Foods.

BEAN, CORN, AND TORTILLA SALAD

Makes 4 salads

INGREDIENTS

1 can (15.5 oz) pinto beans, drained and rinsed

1 package (10 oz) frozen corn kernels (2 C)

1/4 c salsa, plus more for serving

1 bunch scallions, thinly sliced (1 c)

1 ripe avocado, pealed, pitted, and cubed

3 plumb tomatoes, thinly sliced

coarse salt and ground pepper

1 bag (12 oz) romaine hearts, cut into bite-sized pieces

3 C (3 oz) broken baked tortilla chips

3/4 c coarsely grated pepper jack cheese

1. In a medium microwave-safe bowl, combine beans, corn, and salsa. Microwave just until warmed through, 1 minute. Stir in scallions, avocado, and tomato; season with salt and pepper. Set bean mixture aside.

2. In a large bowl, toss lettuce and chips together. Divide evenly among plates; top with bean mixture and cheese. Serve immediately, topped with additional salsa if desired.

Lentil Soup

This is easy, healthy and good soup. If you don't believe me, check out the video. This recipe originally used 2 T olive oil, but I cut it down to 1 T. I like to freeze this in single serve Ziploc containers, that way you can grab one for lunch. I let people add the vinegar themselves. I think the soup is good with or without vinegar. The recipe calls for green lentils, but any color lentil is fine. Lentils are sometimes labeled as Dal, which is the Indian name for lentils. They are with the other dried beans in the supermarket. This recipe is from "Laurel's Kitchen".

GREEN LENTIL SOUP

INGREDIENTS

2 cups uncooked lentils

8 cups vegetable stock or water

½ onion, chopped

1 small carrot, chopped

1 celery stalk, chopped

1 small medium potato, chopped

1 T olive oil

2 bay leaves

1 ½ to 2 tsp salt

2 tsp red wine vinegar (optional)

Pick over and wash lentils.

Mix all ingredients except vinegar in a soup pot and cook until lentils are very soft, about one hour. Stir in vinegar at end if using.

Black bean soup

This one is popular in my house too. I’ve never actually made it with the ham (vegetarian sisters), but I’m sure it’s good. I always make the chipotle recipe. Chipotles in adobo sauce are sold in a can in the Mexican food section of the supermarket. Chipotles are smoked jalapeños. You can freeze leftover chipotles. On a waxed paper lined cookie sheet, place the chipotles, separate from each other with a bit of sauce added to each pepper and freeze. When frozen, wrap excess waxed paper around each one and put in a Ziploc bag to freeze. I freeze this soup single serving Ziploc containers. If you make this with mixed beans, collard greens (or other greens) are good with it. But, collards turn to mush in the freezer. The black bean soup recipes are from America's Test Kitchen.

BLACK BEAN SOUP

INGREDIENTS

BEANS

1 lb (2 c) dried black beans, rinsed and picked over

4 oz ham steak, trimmed of rind

2 dried bay leaves

5 c water

1/8 tsp baking soda

1 tsp table salt

SOUP

3 T olive oil

2 large onions, chopped fine (about 3 cups)

1 large carrot, chopped fine (about ½ c)

3 medium celery ribs, chopped fine ( about 1 c)

½ tsp salt

5-6 medium garlic cloves, minced or pressed

½ tsp red pepper flakes

1 ½ T cumin

6 c low sodium chicken broth

2 T cornstarch

2 T water

2 T juice from 1 to 2 limes

GARNISHES

lime wedges

minces fresh cilantro leaves

finely diced red onion

diced avocado

sour cream

1. For the beans: Place beans, ham, bay leaves, water, and baking soda in a large saucepan with tight fitting lid. Bring to a boil over medium-high heat; using large spoon, skim scum as it rises to surface. Stir in salt, reduce heat to low, cover, and simmer briskly until beans are tender, 1 1/4 to 1 ½ hours (if necessary, add another 1 cup water and continue to simmer until beans are tender); do not drain beans. Discard bay. Remove ham steak (ham steak darkens to color of beans), cut into 1/4-inch cubes, and set aside.

2. For the soup: Heat oil in 8-quart Dutch oven over medium-high heat until shimmering but not smoking; add onions, carrot, celery, and salt and cook, stirring occasionally, until vegetables are soft and lightly browned, 12-15 minutes. Reduce heat to medium-low and add garlic, pepper flakes, and cumin; cook, stirring occasionally until fragrant, about 3 minutes. Stir in beans, bean cooking liquid, and chicken broth. Increase heat to medium-high and bring to boil, then reduce heat to low and simmer, uncovered, stirring occasionally, to blend flavors, about 30 minutes.

3. Finish the soup: Ladle 1 ½ cups beans and 2 cups liquid into food processor or blender, process until smooth, and return to pot. Stir together cornstarch and water in small bowl until combined, then gradually stir in about ½ of the cornstarch mixture into soup; bring to a boil over medium-high heat, stirring occasionally, to fully thicken. If soup is still thinner than desired once boiling, stir in remaining mixture into soup; return to a boil to fully thicken. Off heat, stir in lime juice and reserved ham; ladle soup into bowls and serve immediately, passing garnishes separately.

BLACK BEAN SOUP WITH CHIPOTLE CHILES

The addition of chipoltle chiles in adobo-smoked jalapeños packed in a seasoned tomato-vinegar sauce-makes this a spicier, smokier variation on black bean soup.

Follow the recipe for black bean soup, omitting red pepper flakes and adding 1 tablespoon minced chipotle chilies in adobe plus 2 tsp adobo sauce along with chicken broth in step 2.

12(or however many) BEAN SOUP

Use a bag of mixed beans in place of black beans. If not freezing can add collard greens or other greens.