Tag Archives: Beans

Italian Potato Salad

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2 lbs of baby potatoes cut in half

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1 cup cherry tomatoes

3 celery sticks

2 cups small broccoli pieces (or sub green beans)

1/2 red onion sliced thinly

1/2 cup pitted kalmata olives sliced in half

1/4 cup basil chopped

1/4 cup fresh parsley chopped

1/4 lemon juice

1-2 tablespoons olive oil (I like lemon olive oil) optional

1 can (2 cups) kidney beans rinsed (or bean of choice)

Sea salt and black pepper to taste

Place potatoes in a steamer over boiling water cover and let steam 15-20 minutes until tender. Remove potatoes to cool and steam broccoli or green beans 3-5 minutes.

Cool potatoes and vegetables completely. Place them in a large bowl, add tomatoes, celery, onion, olives, chopped basil, chopped parsley, lemon juice,  olive oil if using, sea salt and pepper to taste. Toss until combined and serve!

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Simple Black Bean Soup

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This soup is perfect for a cold evening. Simple to make, filling and packed with protein.

 

1 large onion chopped

1 tablespoon coconut oil or olive oil
black bean soup

1 red bell pepper cored and chopped

2 carrots chopped

5 cloves of garlic minced

3 cups of vegetable stock or water (I do half and half)

4 15 oz cans black beans rinsed and drained

1 bay leaf

2 teaspoons each, cumin, and chili powder

1/2 teaspoon chipotle  powder

1 tablespoon oregano

1 15 oz can diced tomatoes.

Saute onion in oil for 2-3 minutes until it softens. Add peppers, carrots and garlic. Continue sauteing 3-5 minutes more.

Add beans and liquid, bay leaf and spices.

Simmer for 20-30 minutes.  At this point, optional for thicker soups blend with an immersion blender or remove 1-2 cups of mixture and blend in a blender to the thickness you enjoy. (I like my soups thicker)

Add canned tomatoes with liquid. Simmer 15-20 minutes longer.

Season to taste with salt and pepper.

This soup can be frozen for up to 3 months!

Garbanzo Bean Salad with Avocado

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GARBANZO BEAN SALADAs I transition into spring and add many more green salads to my day, I like to have bean salads to add for nutrition and variety. Here is my latest!

1 can garbanzo beans preferably no salt well rinsed

1/4 cup finely diced red onion

1 tsp garlic powder

1/2 cup of cilantro leaves chopped (do not like cilantro just sub in parsley!)

1 lime zest half and juice of whole lime.

1/2 bell pepper diced. (I used a yellow pepper in the photo)

1/2 avocado diced

1tsp olive oil

Add all ingredients in a bowl except avocado. Toss well to blend. Add black pepper and a little salt to taste. Add avocado and toss gently. Best if allowed to refrigerate for several hours to let the flavors blend!

HEARTY VEGETABLE SOUP

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This soup leaves itself open to a lot of substitutions using whatever vegetables you have in the refrigerator. The point however is to have the widest variety of vegetables possible, as this is the most healing!

2 tablespoons extra virgin olive oil

veg-soup22 medium onions chopped

3 stalks celery chopped

3 carrots chopped

1 medium green pepper chopped

4 cloves garlic minced

3 cups cabbage chopped

2 cups chopped broccoli

2 cups green beans cut to 1 inch (frozen is fine)

8 cups low sodium vegetable broth

2 cups water

1 cup tomato sauce

1 14 ounce can diced tomatoes

1 15 ounce can kidney or pinto beans

1 bay leaf

4 cups chopped spinach (or 10 ounce package frozen spinach)

1/2 cup thinly sliced fresh basil (optional but delicious)

Heat oil in a large soup pot and add onions, celery, carrots, bell pepper and garlic. Cook stirring frequently until softened, 5-6 minutes, Add cabbage and stir 3 minutes more. Add broth, water, broccoli, tomato sauce, tomatoes, beans, and bay leaf. Cover and bring to a boil. Reduce heat and simmer partially covered until all vegetables are soft, 20-25 minutes. Stir in spinach and simmer 10 minutes more. Stir in basil, remove bay leaf and serve! (Always better the next day if there are leftovers!)

10- 2 cup servings

 

 

 

Bean Salad

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bean saladThis Salad is great to make on a hot week to pair with a green salad!

1 can rinsed kidney beans (no salt preferable)

1 can rinsed garbanzo beans

1 1/2 cups organic shelled edamame (I use frozen)

1 1/2 cups organic corn (I use frozen)

1 1/2 cups green beans cut into 1 inch pieces ( at this weeks farmers market I got a bag of mixed green, yellow, and purple beans!!)

4-5 scallions or green onions finely chopped.

Mix all of the above into a bowl.

Dressing:

2 tablespoons Braggs apple cider vinegar

2 tablespoons olive oil (I used 1 tablespoon regular olive oil and 1 tablespoon lemon infused olive oil!)

Salt and pepper to taste.

Mix dressing in a small jar, mix well and add to bean mixture.

Enjoy!!