Simple 13 Bean and Kale Soup

This makes a delicious, easily customizable soup that’s full of plant-based protein and fiber! It uses our Bob’s Red Mill 13 Bean Soup Mix which is available at the store.

Ingredients:

1 Tbsp Olive Oil (15 mL)

1 cup Chopped Onion (150 g)

2 cups 13 Bean Soup Mix (440 g)

28 oz can Diced Tomatoes (794 g)

4-5 cloves Garlic, minced

5 medium Carrots, sliced about ¼ inch thick (400 g)

5 medium Potatoes, medium diced (750 g)

1 Tbsp Paprika

1 Tbsp Onion Powder

Freshly Cracked Black Pepper, to taste

2-3 Bay Leaves

2 qt Water (2 L)

1 Tbsp Salt (or less according to your preference)

4 cups chopped Kale (200 g)

Carolyn’s soup notes:

I add celery to this too. If you use thin-skinned potatoes like red potatoes or Yukon Golds you don’t need to peel the potatoes (because who has time to peel potatoes).  I’d also suggest using broth instead of water, or using a generous spoonful of Better Than Boullion to the soup as it cooks for a better flavor.  Also, feel free to add whatever additional spices sound good, I like adding some sage and rosemary to this soup too. I also feel like the onion powder is unnecessary, though I usually add two onions to a soup like this. It makes a great, hearty soup, just make sure you simmer the beans long enough!

See the entire recipe and directions at Bob’s Red Mill.

Slow Cooker Red Lentil Chili (Vegan and GF)

I like cooking with crock pots or slow cookers since you can make things ahead of time and then have a meal ready later. Red lentils are a favorite of mine since they have a great flavor and almost dissolve when cooking, turning into a rich, thick stew. This chili recipe can be easily customized to your tastes and can be served by itself or over rice for a complete, hearty meal (and you’re basically just throwing everything into the crockpot rather than standing over a hot stove, which is preferable during summer)!

1 medium white or yellow onion, diced (approx. 2 cups or 300 g)

2 bell peppers, any colour, seeds removed and diced

1 carrot, peeled and diced (about 1 cup chopped, 150 g)

1 jalapeño, de-seeded and minced 

3 cloves garlic, minced

2 tablespoons chili powder

2 teaspoons ground cumin

1 teaspoon dried oregano

1 tsp regular or smoked paprika

1 28 oz. can diced tomatoes with the juices 

2 tablespoons (30 g) tomato paste

3–4 cups (750 mL) vegetable broth 

2 cups (370 g) dry red lentils

Sea salt and black pepper, to taste

See the entire recipe and directions at Running on Real Food.

Vegan Stuffed Peppers

Stuffed Peppers are delicious- especially when made with fresh peppers and tomatoes from the Farmer’s Market! This is a healthy spin on the traditional recipe!

INGREDIENTS:

4-5 bell peppers

For the filling:

1 cup rice (or buckwheat, millet, quinoa)

1 cup red-lentils (or beans, chickpea, tempeh)

2 tbs. olive oil

1 onion

14.5 oz. tomatoes canned or fresh

1 handful parsley

½ tsp. salt

4 cups water

2 tbs. vegetable stock powder

Topping suggestions (you can use other toppings of your choice):

1 cup  vegan ricotta homemade

½ cup soy yogurt unsweetened

See the entire recipe and directions at The Plant Based School.

Panera Copycat Black Bean Soup

This soup has become a regular meal at our house- it’s delicious! It’s an instant pot recipe, though it can easily be made on the stovetop as well. Black beans are a great source of vegetarian protein, and adding more legumes to your diet has so many health benefits- they’re full of nutrients and fiber needed for a healthy diet!

INGREDIENTS:

1 onion, chopped

2–3 garlic cloves, minced

2 stalks of celery, chopped small

1/2 bell pepper, chopped small

1 small carrot, diced small

1.5 tsp cumin

1 cup dry black beans, rinsed

3 cups vegetable broth

1 tsp salt

1/2 lemon juiced (2 tbsp)

Note: I’d suggest making it according to the recipe for the first time, but for me, it had a little too much salt, lemon juice, and cumin, so now when I make this soup I reduce those amounts slightly, as well as reducing the amount of water for a slightly thicker soup. Also, when I make it I always double it to make a larger amount.

See the entire recipe and directions at Okonomi Kitchen.

Lentil Salad with Tomato and Dill

My cousin found this recipe and said it made a delicious, light summer meal. She also added a bit feta cheese to make it a little more substantial for dinner.

INGREDIENTS:

1 cup dried lentils (preferably small French lentils)

1 large garlic clove, chopped

1 teaspoon salt, or to taste

3/4 lb tomatoes, diced (2 cups)

4 large scallions, thinly sliced (3/4 cup)

1/4 cup chopped fresh dill

1/4 cup thinly sliced fresh basil

3 tablespoons red-wine vinegar, or to taste

1/4 cup extra-virgin olive oil

1/4 teaspoon black pepper

See the entire recipe and directions at Epicurious.

Red Lentil Soup with Lemon

I love this easy soup recipe, and lentils are protein-packed and delicious and are a great vegetarian source of protein. A bowl of this makes an amazing, comforting lunch or light dinner.

Ingredients:

3 tablespoons olive oil, more for drizzling

1 large onion, chopped

2 garlic cloves, minced

1 tablespoon tomato paste

1 teaspoon ground cumin

¼ teaspoon kosher salt, more to taste

¼ teaspoon ground black pepper

Pinch of ground chile powder or cayenne, more to taste

1 quart chicken or vegetable broth

2 cups water

1 cup red lentils

1 large carrot, peeled and diced

Juice of 1/2 lemon, more to taste

3 tablespoons chopped fresh cilantro

See the entire recipe and directions at the New York Times Cooking Blog.

Roasted Asparagus Salad with Chickpeas and Potatoes

This is a wonderful salad that is made especially delicious by the addition of fresh asparagus that is found at the Palos Heights Farmer’s’ Market!

Ingredients

• 2 medium gold or red potatoes (about 10 ounces)

• 1 cup cooked chickpeas

• 1 bunch asparagus, trimmed and sliced into 1-inch pieces

• 1 small onion cut into thin wedges

• 2-3 cloves garlic, unpeeled

• 1/4 cup fat-free balsamic vinaigrette 

• Salt and freshly ground black pepper to taste

See the entire recipe and directions at the Fat Free Vegan Blog.

Marinated Lentil Salad

I am a bean lover, and lentils are one of my very favorites. They’re quick cooking when compared to other legumes and are low in calories but high in plant protein, iron, folate, and fiber! This delicious salad is a great way to serve them, and it’s especially nice since it stores well.

Ingredients:

LEMON GARLIC DRESSING

• 1 lemon

• 1/4 cup olive oil 

• 2 cloves garlic, minced 

• 1/2 Tbsp dried oregano 

• 1/2 tsp salt

• Freshly Cracked Pepper

SALAD

• 1 cup dry brown lentils 

• 1/2 bunch parsley 

• 1 pint grape tomatoes 

• 1/4 small red onion 

• 2 oz feta, crumbled (if you’re dairy free like me, it’s still delish without the feta)

See the entire recipe and directions at Budget Bytes.

Vegetarian Chili

This fantastic vegetarian chili makes super flavorful and healthy meatless meal! Serve it with cornbread for an extra treat!

INGREDIENTS:

2 tbsp extra-virgin olive oil
1 medium onion, diced
4 cloves garlic, minced
1 bell pepper, diced
1 large carrot, finely diced
1 large stalk celery, finely diced
1 jalapeño, diced (remove seeds if you don't like spice)
2 tbsp parsley, finely chopped (optional)
2½ tbsp chili powder
½ tbsp cocoa powder
2 tsp cumin
1 tsp smoked paprika
1 tsp oregano
1 tsp sugar
¼ tsp cinnamon
½ tsp salt + black pepper, to taste
1-28oz can diced tomatoes, with juices
¼ cup tomato paste
1-15oz can pinto or black beans, drained and rinsed
1-15oz can red kidney beans, drained and rinsed

See the entire recipe and directions at Hummusapian.

Deconstructed Falafel Salad

This salad is absolutely amazing and gives a healthier spin on traditional falafels.

Ingredients:

1 bundle of kale, torn into pieces
2 cans of garbanzo beans, drained and patted dry
1 tablespoon of ground cumin
1 tablespoon of ground coriander
1/2 English cucumber, julienned
large handful of small tomatoes, sliced in half
1/2 red onion, sliced thin
1/2 bundle of cilantro, finely chopped
1/4 bundle of flat leaf parsley, chopped
1 bundle of mint, chopped
1/3 cup of tahini
juice of 2 lemons
2 cloves of garlic
water
sea or kosher salt and freshly ground black pepper
olive oil
pita or lavash chips

See the entire recipe and directions at Honestly Yum.

Summer Salad with Amaranth and Chickpeas

Amaranth is a grain well known in Mexico and Guatamala, but less so in the United States, which is unfortunate, since it's a fantastic, high protein, gluten free grain. Amaranth is a tiny grain that can be boiled like rice or quinoa, but it can also easily be popped like popcorn! This is a simple recipe that is a delicious introduction to a grain that definately deserves more notoriety!

Ingredients:

½ cup cooked ( via package instructions) amaranth and ¼ cup toasted Amaranth
2 cups diced cucumber, seeds removed
½ cup finely chopped red onion
¼ cup chopped fresh mint
¼ cup chopped fresh flat-leaf parsley
¼ cup toasted amaranth
2 tablespoons canola blend salad oil
3 tablespoons lemon juice
¼ teaspoon coarse sea salt
¼ teaspoon crushed red pepper
1 can Garbanzo beans (chickpeas)

See the entire recipe and directions at Growing Up Bilingual.

Avocado and Three Bean Salad

This is a wonderful salad to bring to backyard get-togethers this summer! It's quick to put together and is bursting with flavor, plus it's high in plant protein and fiber!

Ingredients:

1 (15 oz) can black beans, drained and rinsed
1 (15 oz) can red kidney beans, drained and rinsed
1 (15 oz) can garbanzo beans, drained and rinsed
1 (15 oz) can whole kernel corn, drained (or substitute fresh)
1 large orange or red bell pepper, diced
12 grape or cherry tomatoes, halved
1 bunch cilantro, chopped
2 large avocados, peeled, pitted and diced
juice of 2 limes
1/2 cup olive oil
salt and pepper to taste
2 cloves garlic, mashed or finely diced

See the entire recipe and directions at Noble Pig.

Corn and Summer Vegetable Sauté

This is a perfect summer dish that uses veggies fresh from the farmer's market!  

Ingredients:

1 tablespoon canola oil
1/2 cup chopped green onions (about 4)
1 garlic clove, minced
1 cup sliced fresh okra (about 4 ounces)
1 cup chopped red bell pepper (about 1)
1 finely chopped seeded jalapeño pepper
1 cup fresh corn kernels (about 2 ears)
1 (15-ounce) can black beans, rinsed and drained
1/3 cup minced fresh cilantro
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper

See the entire recipe and directions at My Recipes.

Zucchini Burrito Boats

These are low carb and delicious, and are easily made dairy free!

INGREDIENTS

• 4 large zucchini
• 1 (15 ounce) can black beans, drained and rinsed
• 1 cup cooked brown rice
• 1 cup salsa (use your preferred level of spiciness)
• 1 red bell pepper, cored and diced
• 1/2 red onion, diced
• 1/2 cup corn kernels
• 1 jalapeno (or poblano pepper), cored and diced
• 1 tablespoon + 1 teaspoon olive oil
• 2 teaspoons cumin
• 1 teaspoon chili powder
• 1/2 cup fresh cilantro, finely chopped
• salt to taste
• 1 cup shredded cheddar/monterey jack cheese or Daiya shreds for a dairy free option

Read the entire recipe and directions at Make Thyme for Health.

Black Bean Mushroom Burgers

This recipe is from this month's issue of Energy Times.  I'm excited to make it since it sounds a little different from the standard veggie burger recipe!

1 tsp extra virgin olive oil
1 medium white onion, diced small
1 lb button or Cremini mushrooms, chopped small 
1 cup dry black beans cooked until tender and strained or 2 (15 oz)
cans of black beans, drained and rinsed
1 cup dry farro, simmered in 3 cups water until tender and drained
1 tbsp garlic powder 
2 tbsp reduced-sodium soy sauce
A few dashes hot sauce 
1 tsp liquid smoke
Kosher salt and freshly ground black 
pepper to taste
2 tbsp high-heat oil like grapeseed or safflower

Roberto Martin says, “My nine-year-old son claims he hates mushrooms…but he loves these burgers. The secret? Black beans mixed with mushrooms and farro for a meaty texture—without all the additives and junk that’s in some packaged veggie burgers.” These patties can be made up to two days ahead of time and stored in the fridge or freezer until ready to use, or cook up a double batch and freeze half.

1. Heat a sauté pan or skillet over high heat. Add the oil and wait until it shimmers, about 30 seconds
2. Add onions and stir with a wooden spoon until they turn golden brown, about 8 minutes. Add mushrooms and sauté 5 minutes more or until the pan is nearly dry. Remove the pan from the heat and allow the mixture to cool.
3. Place the beans and half the farro in a food processor with the garlic powder, soy sauce, hot sauce and liquid smoke, and pulse until well combined. Scoop into a large bowl. Stir in the onions and remaining farro. Taste and season with salt and pepper. 
4. Scoop a half-cup of the bean mixture and shape into a patty. Repeat until all the mixture is used. 
5. Heat a skillet and add 1 tbsp of high-heat oil, place four patties in the skillet and cook over medium-high heat for about 2 minutes per side. (Use a strong metal spatula to gently flip the patties.) Transfer to a sheet tray or large plate. Add the remaining tbsp of oil to the pan and cook the remaining 4 patties. Serve warm with standard hamburger fixings or serve as is over grilled asparagus or roasted broccoli. 

Note: If you want to grill the veggie burgers, cook them first as instructed above and allow them to cool on a sheet tray; then grill them until warm inside, about 2 minutes per side. Cooking them in a pan dries them out a little bit and forms a crust, which will allow them to stay together on the grill.

Yield: 8 burgers

FROM ROBERTO’S NEW VEGAN COOKING BY 
ROBERTO MARTIN (DA CAPO LIFELONG BOOKS, DACAPOPRESS.COM) © 2015

Crockpot Mushroom Barley Lentil Stew

I made this tonight and it was absolutely delicious.  Warm, comforting, and healthy.  Barley and lentils are full of fiber, which helps you to feel satisfied.  This is also a very easy dish to put together.

Ingredients:

1 onion, chopped
6 cups water
1-2 tbs. Better Than Bullion Vegetable Base
1 16 oz. package sliced fresh mushrooms (or more for extra deliciousness)
3/4 cup uncooked pearled barley
3/4 cup dried brown lentils
3 garlic cloves, minced
1 tsp. thyme
1/4 tsp. sage
3 bay leaves
1 tsp. dried basil
1/2 tsp. pepper
Olive oil
Salt to taste

Directions:

Saute onion in olive oil until translucent.  This step is optional, but gives the stew a more complex, mellow flavor.

Throw all the ingredients in your crockpot and stir.  Add olive oil to taste (I add several tablespoons of olive oil to every soup or stew I make, which gives it a wonderful flavor).

Cook for 8 hours on low or 4 hours on high.  It can also be made on the stovetop.

Add salt to taste if needed after cooking.

Panera Copy Cat Black Bean Soup

I absolutely love Panera, and their black bean soup is one of my favorites.  This recipe comes very close to theirs; it's easy to make and completely delicious.  Serve it with some crusty bread and a green salad for a nice fall dinner.

Ingredients:

• 1 Medium Onion, small dice
• 2 Cloves of Garlic, minced
• 2 stalks of Celery, finely chopped
• ¼ Red Bell Pepper, chopped
• 1 Tbsp Olive Oil
• 2 Cups Chicken Broth (more or less as needed)*
• 2 Cans Black Beans (15 oz), rinsed
• 1 tsp Ground Cumin
• ½ tsp Red Pepper Flakes
• ½ tsp Salt
• about 1 tsp Lemon Juice (optional)

*I really love Superior Touch's No Chicken Base.  We have it at the store and I use it all the time when making rice or soups.  It's also much more economical than buying canned or boxed broth, and it's vegetarian too!

Read the entire recipe at teacher-chef.com

Black Bean and Brown Rice Salad

This salad is great on its own or makes a fantastic wrap for lunch or dinner!

• 1 1/2 cups home-cooked black beans, or 1 (15-ounce) can black beans, drain and rinse
• 3 cups cooked and cooled brown rice, cooked to package directions (optional quinoa)
• 1 1/2 cups finely grated raw zucchini
• 1/4 cup freshly chopped cilantro
• 1/2 teaspoon cumin
• 14 teaspoon black pepper
• Kosher or sea salt to taste
• 2 garlic cloves, chopped
• 1 tablespoon olive oil
• 1/2 cup diced red onion
• 1/2 cup grated Parmesan cheese

Read the complete recipe and directions at skinnyms.com

Black-Eyed Pea Salad with Tomatoes and Peppers

I love black eyed peas.  They’re full of protein and fiber and are absolutely delicious.

•    3 tablespoon(s) olive oil
•    2 tablespoon(s) balsamic vinegar
•    1 clove(s) garlic, finely chopped
•    1 teaspoon(s) granulated sugar
•    Kosher salt
•    Pepper
•    2 can(s) (15 1/2 ounces each) black-eyed peas, rinsed
•    2 plum tomatoes, cut into 1-inch pieces
•    1 small red bell pepper, cut into 1/2-inch pieces
•    1 jalapeño (seeded for less heat, if desired), finely chopped
•    1/2 cup(s) roughly chopped fresh flat-leaf parsley

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Read the complete recipe and directions at Delish.com

Easy Spicy Black Beans and Sweet Potatoes

This is a great recipe for a fast, healthy lunch or dinner.  Sweet potatoes and black beans are perfect partners, and are full of fiber which helps you to feel fuller, longer.

2 ½ cups black beans and their cooking liquid (or 1 can of black beans)
2 cups chopped sweet potato
½ teaspoon ground cumin
½ teaspoon ground turmeric
¼ teaspoon ground cayenne pepper
1 avocado, diced
1 bunch cilantro, chopped
salt and pepper to taste

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Read the complete recipe and directions at wholefoodmomonabudget.com