Sauteed White Bean Crostini {VEGAN}

I just made the most delicious dinner in like 20 minutes.  You need to give this one a try!

Sauteed White Bean Crostini {VEGAN}

adapted from the original recipe HERE

2 TBS extra-virgin olive oil
1 medium onion, chopped
salt
2-4 cloves garlic (to taste)
2 tsp ground cumin
1 cup vegetable broth
2 cans white beans, drained and rinsed
4 tsp dried oregano
Fresh ground black pepper
1 loaf of bread of choice for crostini, sliced and toasted

1. Heat olive oil over medium heat
2. Add onion and a little salt.  Saute until onion is soft, about 5 minutes.
3. Add the garlic and cumin, cook until fragrant, about 2 minutes.
4. Add broth and turn up the heat.  Cook until the liquid has reduced by half.
5. Stir in beans, oregano, salt and black pepper.  Cook for another 15 minutes until flavors have melded together.

Serve beans atop slices of toasted bread and with a green salad or with bruschetta.  I absolutely LOVED this.  I will make this again and again!

Cowboy Caviar {Vegan}

A few weeks ago I showed up at my moms house for dinner to find this bean and corn salad and fell in love.  She called it Cowboy Caviar and served it with tortilla chips.  I will be making this regularly through out the hot summer months.

Cowboy Caviar {Vegan}  

2 TBS Rice Vinegar (I didn't have any so I used regular white vinegar)

1 1/2 tsp salad oil

3-4 TBS lime juice

1 clove garlic, minced (about 1/2 tsp)

1/8 tsp pepper

1 large firm ripe avocado

1 can black-eyed peas, rinsed well

1 can corn or 1 1/2 cups of frozen corn

2/3 c. thinly sliced green onions

2/3 c. chopped fresh cilantro

1/2 lb. Roma tomatoes, seeded and coarsely chopped

Salt, to taste

1 bag tortilla chips

1.  In large bowl, mix vinegar, lime, oil, garlic and pepper.  Peel, pit and cut avocado and add to vinegar mixture, mixing to coat.

2.  Drain and rinse black-eyed peas and corn.  Add everything together, mixing gently to coat.  Add salt to taste.  Let it sit and marinate all together for at least 15 minutes.


Enjoy!!!

White Bean and Lime Chili

The weather is finally starting to feel cold here in Nebraska. I'm not complaining, mind you, but it takes some serious cold to start getting me in the mood for some of my hearty winter food. This White Bean and Lime Chili is a cold weather go to favorite of mine. I'm going to get the groceries tomorrow, and this is on my list.

One of the things I love about it is how light and fresh it tastes, while still being hot and filling. It is a good way to use the underused white bean. It also features millet, which is one of my favorite grains to cook with. It has a fun texture that I think you will enjoy. If you don't have millet on hand you could substitute in brown basmati rice, soaked and rinsed quinoa, or possibly barley. It just wouldn't be exactly the same. Learn about Millet here.

White Bean and Lime chili

9 Cups vegetable broth (or nine cups water with 2 TBLS better than bullion vegetable bullion)
1 Onion diced
1 C carrots diced
1 C celery diced
2 C cabbage finely diced (using purple cabbage makes for a fun color in the soup)
1 red pepper
1 small can canned green chilies
6 cloves garlic minced
1 TBSP sea salt
1 TBSP Cumin
4 Limes
2-4 C cooked or canned white beans
1 C chopped fresh cilantro
1/2 C dried millett
1 can corn

Bring broth to boil- add onion, carrot,celery, and millett. Boil for 7-8 minutes then add remaining ingredients and boil 5 more minutes.

Turn heat off and add:
Juice of 3 lemons or 4 limes
2-4 cups cooked white beans
1 C fresh cilantro
1 Can of corn

Let sit with lid on pot until Millett is fully cooked. When ready, Garnish individual bowls with: diced fresh tomatoes ,more cilantro, diced green onions or chives, or diced avocado. My kids love to dip tortilla chips or warm tortillas in this also.

Enjoy it with some people you love!

Best Black Bean Burgers EVER

I can't believe I haven't posted this recipe yet! It is one of my favorite things ever! Before we even thought about giving up meat my husband told me that it was one of his all time favorite burgers ever...yeah...they are really good!

This recipe was written by The Cookin Canuk for Stephanie Nielson's blog CuisineNie (click this for the step by step blog post or HERE for a printable version of the recipe)

Burgers:

4 pieces day-old or toasted whole wheat sandwich bread

2 tbsp olive or canola oil, divided

1 medium onion, chopped

2 cloves garlic, minced

2 tbsp minced jalapeno pepper, membranes and seeds removed

1 tsp ground cumin

1 (15 oz.) can black beans, drained and rinsed

1 1/4 cups cooked brown rice

2 tsp fresh lime juice

1/2 tsp kosher salt

1/2 tsp freshly ground black pepper

1/4 cup chopped cilantro

Cilantro-Lime Mayo:

1/2 cup mayonnaise

2 tsp fresh lime juice

2 tbsp finely chopped cilantro

1/2 tsp ground cumin

1/4 tsp freshly ground black pepper

4 whole-wheat buns

1/2 cup cotija cheese (found in most supermarkets)

4 large slices tomato

12 slices avocado

Burgers:

In the bowl of a food processor, pulse sandwich bread to form breadcrumbs. Pour into a bowl and set aside.

Heat 1 tablespoon olive or canola oil in a large skillet set over medium heat. Add onion and sauté until soft. Add garlic, jalapeno, and cumin. Saute for additional 2 minutes.

Scrape the mixture into the food processor. Add black beans, brown rice, lime juice, salt, and pepper. Pulse until the beans are chopped, but not pureed. Scrape the black bean mixture into a large bowl. Add half of the breadcrumbs and the chopped cilantro. Using a wooden spoon, stir the mixture until combined.

Divide the mixture into 4 equal portions and form into patties. If the mixture is too moist to form patties, add more breadcrumbs. Place the patties on a baking sheet lined with plastic wrap and cover with additional plastic wrap. Refrigerate for at least 1/2 hour.

Heat 1 tablespoon canola oil in a large skillet (preferably not nonstick, so a good crust can form) set over medium heat. Add the burgers and cook for 4 minutes per side.

Cilantro-Lime Mayo:

In a small bowl, combine mayonnaise, lime juice, cumin, cilantro, and pepper. Stir well.

Lightly toast the whole wheat buns. Spread 2 tablespoons cilantro-lime mayo on each bun, and top each with a black bean patty, 2 tablespoons crumbled cotija cheese, 1 slice tomato, and 3 slices avocado. Serve.

I love to serve these for dinner with homemade sweet potato fries (another great recipe coming soon) but I also love making up a batch in the morning, individually wrapping each burger in plastic wrap and then grabbing one for lunch here and there through out the week.

Turns out it's the perfect time of year for these - so what are you waiting for? Let me know how you like them :)

Garlicky {Vegan} Black Beans

I wanted some beans to go with my Tofu Fajitas but it was getting late and we were all hungry so I threw these together and they turned out great! Very fast, very easy and very good!

Garlicky {Vegan} Black Beans

1 can black beans
1 tsp onion powder
2-3 cloves garlic, minced
1/2 tsp cumin

1. Throw everything in a pot, stir to combine flavors really well, heat until completely heated and serve!

*I'm going to try a version of these beans using dried beans and my crock pot next time.

Beans, Beans, The Magical FRUIT! Week 5

Beans, Beans, The Magical Fruit! Mini Series, Week 5: Cilantro Bean Dip and Mexican Pizza

Cilantro bean dip

Take 2 cups of cooked salty beans or 1 28-30 oz can of pinto beans,

put in food processor with:

1 cup of your favorite salsa,

1/3 cup of washed fresh cilantro,

and 1 TBS cumin or more to taste.

Process until smooth and creamy

Add more salsa to get the consistency of your liking.

This is a great party food served with chopped vegetables and tortilla chips on the side. We like to make this and put it in quesadillas. Which are great for a packed lunch to school.

It is also our very favorite on top of our home made Mexican pizza.

Mexican Pizza

One home made pizza dough (or Trader Joe's 100% Whole Wheat Pizza Dough if you're in a pinch)

One part pizza sauce mixed with one part salsa on top of crust (about 1/4 -1/3 cup total).

Spread Cilantro bean dip on top of sauce (1/2-3/4 cup should do it).

Bake until dough is ready (about 8 minutes at 450).

Take out of oven, add shredded Colby jack cheese sparingly (only if you need cheese) or go without.

Continue topping with shredded lettuce, tomatoes, avocados, and green onions.

Nothing makes a Friday night shine like home made Mexican Pizza!

Well, that's it for our Beans, Beans, The Magical Fruit! Mini Series This Mini Series has been a great start to my love for beans. All of these recipes have been introduced with the salty pinto beans, but you can cook any bean in the crockpot with the same success. Sad it's over? Don't worry... I haven't even touched my white bean and lime chili, hummus, enchiladas, or falafels. My love for beans is long and deep. You can't go wrong with making this one of the first things you use to show your family that "Vegetarian" food still tastes good. It has the added bonus of being an extremely affordable food item. I hope you give all of these bean recipes a try and remember,

The secret ingredient is love!

-Ronda

*Dear Beloved Readers of The Vegetarian Tree, Did you like this post? Do you have a comment or question? Let us know! Comments help us know what you want to read about. Don't be shy, we want to hear from you! Also, if you like this post share it with your friends using the sharing toolbar at the bottom of the post! LOVE - Amy & Ronda*

Beans, Beans, The Magical Fruit! Week 4

Beans, Beans, The Magical Fruit! Mini Series, Week 4: Half-Hour Chili My favorite quick cooking chili is from the Dean Ornish Cookbook. Dr. Dean Ornish is president and founder of the non profit Preventative Medicine Research Instititue in Saucilito, California, as well as clinical professor of medicine at the University of California, San Francisco. His reasearch has shown the ability to reverse coronary artery disease with a low fat vegan diet. It really is half an hour to make! The recipe calls for wheat bulgur. It has a unique texture that resembles finely ground beef. This chili is great all on its own and is also fabulous served over a baked potato with a nice side salad.

Dean Ornish' Half Hour Chili
4 TBS vegetable stock
3 onions, chopped
1 carrot, chopped
1 TBS jalapeno pepper, chopped (fresh or canned)
2 cloves garlic, minced
3-4 tsp chili powder
1 tsp ground cumin
42 oz of canned chopped tomatoes with juice (1 28 oz can and 1 14 oz can)
1 tsp brown sugar
2 15 oz cans kidney beans, drained and rinsed well (you can also use left over salty beans here)
1/3 cup fine or medium grain bulgur

For Garnish
1/2 cup non-fat plain yogurt
1/3 cup chopped scallions
1/4 cup chopped fresh cilantro or parsley

1. In large pot heat vegetable stock over medium heat. Add onions, carrot, jalapeno peppers, garlic, chili powder and cumin and cook covered for 5-7 minutes or until vegetables are soft.
2. Add tomatoes with their juice and the sugar. Cook for 5 minutes at high heat.
3. Stir in beans and bulgur and reduce heat to low. Simmer chili uncovered for 15 minutes or until thickened. Serve with yogurt, scallions and herbs on top.

(Served on top of a baked potato)

*Amy's notes: I used triple the carrots and not quite as much onion but everything else I kept the same. This chili is great after just 30 minutes but it was TO DIE FOR after we accidentally left it in the crock pot while it was turned on for HOURS. The chili cooked down really good and was charred on the sides of the crock pot but oh.my.gosh. IT WAS SO GOOD!!!! I recommend doing this in the crock pot and let it simmer down really nicely! Check back for another great bean recipe in our Beans, Beans, The Magical Fruit! Mini Series

*Dear Beloved Readers of The Vegetarian Tree, Did you like this post? Do you have a comment or question? Let us know! Comments help us know what you want to read about. Don't be shy, we want to hear from you! Also, if you like this post share it with your friends using the sharing toolbar at the bottom of the post! LOVE - Amy & Ronda*

Beans, Beans, The Magical FRUIT! Week 3

Beans, Beans, The Magical FRUIT!, Week 4:

Meatless Tortilla Soup

3 cans great white northern beans (mix it up! You don't have to use all white beans)
1 15 oz can diced tomatoes (I used a big 28 oz can cause it's what I had)
1 TBS oil
1/2 onion diced
3 cloves garlic, minced (1/8 tsp dried)
4 oz can chopped green chili's
2 tsp ground cumin
1 tsp oregano
3/4 -1 1/2 tsp cayenne pepper
1/2 tsp salt
14 oz vegetable broth
3 cups shredded Monterrey jack cheese
12 oz lite sour cream
leftover salty beans (optional)
1-2 cups of frozen corn (optional)
1-2 carrots, chopped (optional)

Garnish with SUPED-UP Guacamole, diced fresh tomatoes and chopped fresh cilantro.

Start a cookin' your rice (enough for your family) and then....

1. Saute onions and spices until transparent.

2. Add everything else to the pot except cheese and sour cream. Bring to a boil and then simmer 20-30 minutes.

3. Just before serving add cheese 1 cup at a time and then sour cream*

This is also a great soup recipe for the crock pot. Saute the onions with spices until transparent and then just add everything to the crock pot and set to low.

Place rice in bottom of bowl, pour soup over, top with tortilla chips, chopped tomatoes, avocados or SUPED-UP Guacamole, chopped cilantro (*and sour cream and cheese if you want to add this individually instead of to the entire pot of soup) for fancy nights. Or, eat it plain when you are in a hurry. You can't go wrong.

I can't tell you how yummy this soup is, you will have to find out for yourself!

Salty Beans are also a hit when I make my half hour chili from the Dean Ornish Cookbook. It really is half an hour to make and you'll be interested to hear what one of the main ingredients is....find out next week on our next installment of Beans, Beans, The Magical Fruit! Mini Series.

*Dear Beloved Readers of The Vegetarian Tree,

Did you like this post? Do you have a comment or question? Let us know! Comments help us know what you want to read about. Don't be shy, we want to hear from you! Also, if you like this post share it with your friends using the sharing toolbar at the bottom of the post!

LOVE - Amy & Ronda*

Beans, Beans, The Magical FRUIT! Week 2

Beans, Beans, The Magical Fruit! Mini Series, Week 2:

Salty Bean Burrito Bar



1. Prepare Salty Beans as directed in THIS post

2. Warm enough burrito sized whole wheat tortillas for the whole family

3. In separate bowls prepare some or all of:

chopped tomatoes

diced avocados

onions

spicy corn

cilantro

sprouts

chopped lettuce

salsa

brown rice

etc.

Let each family member load up their tortilla with their favorites toppings. My children, I am embarrassed to say, like theirs with a little shredded cheese, lettuce, and ketchup.

*If you serve this in whole wheat tortillas or add corn to your beans you have arrived at complete protein power.

I use these same salty beans when I make a true "One Bowl Wonder" - my meatless tortilla soup. Everybody, carnivores included love this dish so check back for the next edition of our Beans, Beans, The Magical Fruit Mini Series.

*Dear Beloved Readers of The Vegetarian Tree,

Did you like this post? Do you have a comment or question? Let us know! Comments help us know what you want to read about. Don't be shy, we want to hear from you! Also, if you like this post share it with your friends using the sharing toolbar at the bottom of the post!

LOVE - Amy & Ronda*

Beans, Beans, The Magical FRUIT! Week 1

Beans, Beans, The Magical Fruit!

Mini Series, Week 1

If we are going to center this blog around the fruits of the vegetarian tree, it is imperative that we start with beans. When I jumped feet first into vegetarian eating I had no idea what to feed my family. Moms cannot live on tofu alone, but at that point that was what I thought vegetarians ate. Over time I have learned to eat, serve, and enjoy tofu, but my life and family staple are beans in all forms. They are hearty filling protein alternative. When combined with brown rice, seeds, nuts, corn or wheat they are a complete protein with all of the amino acids needed. For a great article on what beans can do for you and your family check out this article on webmd.com.

With all of the praise I sing for beans I will warn you. They didn't make up the magical fruit ditty for nothing! When your body is not used to all of that fiber it might take a while for your digestive track to become adjusted, but give it time! Our household had an interesting four to six weeks and then we leveled out. Now when we eat fatty or sugary foods we have more gassy problems then most people do over a bowl of chili. Your body will adapt. When you feed it well it will expect it in the future.

Be Brave, BE Bold, eat BEANS!

To start off our Beans, Beans, The Magical Fruit! Mini Series: Salty Beans (a real staple, see another post HERE) and Garlic Onion Mexican Rice

First off I learned this simple recipe from my friend with a Mexican heritage, Jose. His mother was an expert at pots of beans. I was shocked at the simplicity of this food.

Salty Beans

5 cups dried pinto beans

1 onion peeled and halved

Water to the top of the crockpot

Cook on high all day. 1 hour before serving salt to taste. I use about 2 TBL of Salt for an entire 5 cup crock pot.

I use these beans for absolutely everything. The day I first cook the beans we might eat them over mexican rice. Which was another gift from my Mexican friend, Jose.

Garlic Onion Mexican Rice

1 TBS Olive Oil

3 cloves garlic, minced
1 onion, chopped
2 cups rice
salt

Saute garlic and 1 chopped onion in the bottom of a stock pan with olive oil. When onions are translucent add 2 cups of rice. Stir until slightly browned. Add water according to pkg directions. Bring to a boil with lid off. Once water is boiling add salt by small increments until it tastes like broth. The only thing I can tell you is to keep tasting. You will know when it all of a sudden tastes yummy. Turn heat down to low, cover until water is absorbed.

Enjoy under your salty beans with a yummy green salad on the side and serving of corn.

*Next up on our Beans, Beans, The Magical Fruit! Mini Series: The Salty Bean Burrito Bar

*Dear Beloved Readers of The Vegetarian Tree,

Did you like this post? Do you have a comment or question? Let us know! Comments help us know what you want to read about. Don't be shy, we want to hear from you! Also, if you like this post share it with your friends using the sharing toolbar at the bottom of the post!

LOVE - Amy & Ronda*

Spicy Corn and Salty Beans with SUPED-UP Guacamole!

Spicy Corn and Salty Beans over Brown Rice with SUPED-UP Guacamole!

Brown rice in rice cooker (1 to 2 1/2 ratio Rice to Water) Easy - Done

Salty Beans
1 16 oz bag of Pinto Beans, rinsed
9-10 cups water
1 onion, peeled and halved
1-2 TBLS of Sea Salt - basically salt until it's salty to your liking.

Put all ingredients BUT SALT in the crockpot. Cook on High all day. About an hour before serving add salt. Also easy - done :)

Spicy Corn*
2 TBLS Vegetable Oil
1 Medium Onion, chopped
2 Cloves Garlic, minced
1-2 Medium Carrots, grated
1 chili, jalepeno, minced (and seeded for a milder flavor) or 1/4 tsp cayenne
3 cups fresh or frozen corn
2 tsp cumin
1 tsp coriander
1-2 tsp cilantro
Salt and Pepper to taste

Heat oil over medium heat, add onion and garlic. Cook until onion starts to soften. Stir in grated carrot and cook a few more minutes. Add chili and spices, corn and cilantro. Stir and cover. Cook a 3-4 more minutes stirring often. Taste and add salt and pepper to taste.

Suped-Up Guacamole
1 Large Raw Kale Leaf, pureed in processor or very finely minced
1 Handful of Raw Spinach, pureed in processor or very finely minced
4 Ripe Avocados, mashed
1-2 Jalepenos, minced (if you like spicy)
2-4 cloves garlic (to taste), minced
1-2 tsp lime juice
salt to taste

This Guacamole tastes like the regular stuff it's just suped up with tons of vitamins and minerals making it a really tasty raw condiment or snack!

Serve beans and spicy corn over brown rice and serve with guacamole! ENJOY!

*Spicy Corn Recipe is actually a recipe for Spicy Corn Quesadillas. You can try those too. Just add 1 1/2 cups Organic Jack Cheese (this is obviously not vegan) or organic cream cheese to the pan of sauteed vegetables. Stir in gently, remove from heat but return lid to pan and let sit until cheese is melted. Spoon mixture in equal amounts onto 8 tortillas, heat in skillet and serve hot with SUPED-UP Guacamole!

As a side note, I always try to serve a fruit juice or fruit as a dessert with a meal that contains beans or leafy greens. The vitamin c helps your body to absorb the nutrients (IRON) easier and more fully. So don't let your nutritious meal go to waste and have a glass of juice with dinner. I like to add fresh orange juice (fortified with calcium and Vitamin D) with a low sugar apple juice. It makes it fresh and sweet and cuts down on the sour.

*Dear Beloved Readers of The Vegetarian Tree,

Did you like this post? Do you have a comment or question? Let us know! Comments help us know what you want to read about. Don't be shy, we want to hear from you! Also, if you like this post share it with your friends using the sharing toolbar at the bottom of the post!

LOVE - Amy & Ronda*