Beans, Soups

Chili

Chili

This hearty chili is made with beans, vegetables, and quinoa. Meat lovers and vegans will love this chili!

Ingredients:
•1/2 cup quinoa, rinsed
•1 cup water
•1 tablespoon unsalted vegetable broth or water
•1 small onion, chopped
•3 cloves garlic, minced
•1 jalapeno pepper, diced
•1 large carrot, peeled and chopped
•2 celery stalks, chopped
•1 green bell pepper, chopped
•1 red bell pepper, chopped
•1 medium zucchini, chopped
•2 (15 ounce) cans black beans, drained and rinsed
•1 (15 ounce) can red kidney beans, drained and rinsed
•3 (15 ounce) cans diced tomatoes
•1 (15 ounce) can tomato sauce
•2-3 tablespoons chili powder, depending on your taste
•1 tablespoon ground cumin
Salt substitute and black pepper, to taste
•Optional toppings: green onions, avocado slices, etc.

  1. In a medium sauce pan, combine the quinoa and water. Cook over medium heat until water is absorbed, about 15 minutes. Set aside.
    2. Heat a large pot, add the tablespoon of broth and onion and cook until tender, about 5 minutes. Stir in garlic, jalapeño, carrot, celery, peppers, and zucchini. Cook until vegetables are tender, about 10 minutes. Add a bit of water or broth as needed to prevent sticking, but allow caramelization.
    3. Add the black beans, kidney beans, tomatoes, and tomato sauce. Stir in the cooked quinoa. Season with chili powder, cumin, salt substitute, and black pepper. Simmer chili on low for about 30 minutes. Serve warm.
    Note-garnish the chili with green onions, avocado slices if desired. This chili freezes well.
    Serves 10-12.

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Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

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Beans, Kale, Mushrooms, Soups

Minestrone With Pesto

INGREDIENTS:

1 large onion, diced
1 cup peeled and coarsely chopped garlic
2 celery stalks, diced
2 carrots, diced
1 small turnip, diced
1/2 cup white wine or no-salt-added vegetable broth
1/2 pound mushrooms, sliced
1 tablespoon dried oregano
2 teaspoons dried basil
1 teaspoon dried marjoram
1 teaspoon dried thyme
1 teaspoon dried sage
3 bay leaves
1/2 teaspoon red pepper flakes, or to taste
10 cups no-salt-added vegetable stock
4 cups chopped tomatoes
1/2 cup tomato paste (see note)
1/4 cup no-salt seasoning blend adjusted to taste
1 1/2 cups cooked garbanzo beans or 1 (15 ounce) can no-salt-added garbanzo beans, drained
1 1/2 cups cooked kidney beans or 1 (15 ounce) can no-salt-added kidney beans, drained
1 small head Napa cabbage, shredded
8 ounces peeled pearl onions
1 pound frozen kale, collards, mustard greens or a mix
1/2 pound fresh green beans, topped and tailed and cut diagonally into 1 inch pieces
1 zucchini, diced
2-3 tablespoons aged balsamic vinegar
FOR THE PESTO:
2 cups fresh basil leaves
1/4 cup pine nuts
4-6 cloves garlic or to taste
unsweetened soy, hemp or almond milk, as needed
2 tablespoons lemon juice or to taste
1/2 cup nutritional yeast
freshly ground black pepper
INSTRUCTIONS:
Steam/saute the onions, garlic, celery, carrots, parsnips and turnips in the white wine in a large covered pot over medium-high heat until lightly browned, about 15 minutes. Add the mushrooms and saute for 5 minutes, then add the spices and saute for another minute. Then add the stock, tomatoes, tomato paste, MatoZest and garbanzos and bring to a boil. Turn down the heat and simmer for 20 minutes. Next, add the kidney beans, Napa cabbage, pearl onions, greens, green beans and zucchini. Continue to simmer for 15 more minutes or until the vegetables are tender. Stir in the balsamic vinegar, remove form the heat and let sit 20 minutes before eating.

To make the pesto, process the basil, pine nuts, and garlic in a food processor with an S-blade until a fairly smooth, thick paste forms. With the machine running, pour in the non-dairy milk until you achieve a smooth sauce. Add the lemon juice, nutritional yeast and black pepper, to taste and process until a very smooth consistency is achieved.

Serve soup topped with a spoonful of pesto.

Note: Choose tomato products packaged in glass or cartons. These materials do not contain BPA.

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Beans, Chickpeas, Crunchy, Recipes

Crunchy, Roasted Chickpeas

Crunchy Chick Pea PNG

Here’s a crunchy snack which travels well and is a great substitute for croutons on a salad.

Prep time: 10 mins

Cook time:

Microwave 12-15 minutes

Oven:40 mins

Serves: 4 to 6 (makes 2 cups)

INGREDIENTS
2 cans cooked chickpeas (15 ounces each; or about 3 cups), drained and rinsed
2 teaspoons granulated garlic
2 teaspoons granulated onion
2 teaspoons paprika
INSTRUCTIONS:
Place the chickpeas (after draining and rinsing) into a medium bowl and pat fairly dry with a couple paper towels. Add the garlic, onion, and paprika, and stir with a spoon until the chickpeas are evenly coated.

For Microwave, transfer the chickpeas to a microwave safe plate, lined with parchment paper, making sure the chickpeas are in one even layer. Place the plate in the microwave for 10 minutes. Taste the chickpeas (careful, they may be hot). If they are not crunchy enough, put in microwave for additional 1 minute increments till crunchy. Microwaves vary in wattage so you’ll have to record the time your microwave required.   

For Oven: Remove the baking sheet and stir the chickpeas around, and place back in the oven for another 20 minutes. 
Transfer the chickpeas to a large, rimmed baking sheet lined with parchment paper, making sure the chickpeas are in one even layer. Place the baking sheet in the oven and set the oven heat to 375°F. Roast for 20 minutes.
Remove the baking sheet and stir the chickpeas around, and place back in the oven for another 20 minutes. Turn the oven off and leave the chickpeas in there for 1 hour; this helps dry them out more and ensure maximum crispiness.

Eat warm or cold.
NOTES
Notes: Get creative with the seasonings. If you like hot and spicy snacks, try adding a little cayenne pepper or hot chili powder; or try some curry powder and other herb and spice blends.

Crunchy Granola

4 Seed Crackers

Crunchy Things

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If you would like to learn other ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

Be Strong, Be Well and Be Green!

Beans, Corn, Recipes

Mexican Fiesta

2 28 oz Can Whole Tomatoes (no salt added)
2 lbs Frozen Mixed Peppers and Onions (Birds Eye)
.5 lb Frozen Corn… Read More
1 can Eden Foods Pinto Beans
1 Can Eden Foods Black Beans
Spices to taste:

garlic

cumin

chili powder

cayenne

Put all in a pot, bring to boil, simmer 10 minutes.

Serve over

Cooked Long Grain Brown Rice

Top with fresh Cilantro

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Beans, Main Dishes

2 Bean Mexican Delight

Vegetarian-Sweet-Potato-Chili-2-1

Ingredients:

3 Cups Cooked Brown Rice

or

2 Large Sweet Potatoes (cooked in microwave)

1 Can Salt Free Pinto Beans

1 Can Salt Free Black Beans

2 lb Bag Frozen Peppers and Onions

1 lb Bag Frozen Mixed Veggies (corn, peas, carrots, string beans)

Salsa- low Salt

Instructions:

Water saute’ frozen vegetables.

Add beans and salsa.

Serve over Rice or potatoes.

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Learn other ways to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

Be Strong, Be Well and Be Green!

 

Beans, Butternut Squash, Corn, Easy Delicious Recipes, Instant Pot / Pressure Cooker

Butternut Squash Stew In Instant Pot

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Ingredients:

4 cups cubed butternut squash (1 medium sized butternut squash peeled and seeded)
2 tablespoons minced garlic
1 (26 oz.) container unsalted chopped tomatoes (Pomi)
1/2 (15 oz.) can salsa (Newman’s Own Mild)
2 (15 oz.) can no salt black beans
1 12oz bag frozen organic corn
4 cups unsalted vegetable broth (can be homemade in Insta Pot)
2 tablespoons cumin
1 medium onion, chopped
½ cup raisins
½ bag chopped kale or spinach

Set Instant Pot pressure cooker on manual for 12 minutes.

Cook all ingredients except chopped kale or spinach which is added to wilt after cooking.

I have helped many people to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

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Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell