Veggie Chili
Prep Time: 15 minutes Cooking Time: 30 minutes Yields: 8 people
Ingredients
1 tablespoon olive oil
1 medium onion, chopped
3 cloves garlic, minced
2 tomatoes, diced, (or one can organic diced tomatoes)
1 carrot, cut into quarter moons
1 tablespoon chili powder
1 teaspoon ground cumin
3 cups cooked or canned red, black or kidney beans
1 cup water
2 tablespoons organic tomato paste
1 teaspoon sea salt
Directions
1. Heat oil in a large heavy pan and sauté onions and garlic for 3 minutes.
2. Add tomatoes, carrots, chili powder and cumin and sauté for 5 minutes.
3. Slowly add beans, water, tomato paste and salt.
4. Cook on low to medium heat for 20 minutes.
Notes: Add as many veggies as you like such as bell peppers, zucchini and corn kernels.
Red Lentil Soup
Prep Time: 10 minutes Cooking Time: 30 minutes Yields: 4 people
Ingredients
1 tablespoon olive oil
1/2 small onion, diced
1/2 teaspoon cumin powder
1 carrot, rustic cut
1 burdock root, rustic cut
1 cup red lentils
4-5 cups water or stock
A few splashes umeboshi vinegar
Directions
1. Heat oil in a deep pot.
2. Add onion and sauté for 3 minutes.
3. Add cumin and cook, stirring for 30 seconds.
4. Add carrot and burdock and sauté for 3 minutes.
5. Add lentils and water or stock and cook 20 minutes until lentils and roots are soft.
6. Add a few splashes of umeboshi vinegar, stir and taste.
Lentil Burgers
Prep Time: 10 minutes Cooking Time: 60 minutes Yields: 8 people
Ingredients
3 cups water
2 cups lentils
1 medium onion, chopped
1 tablespoon olive oil
2 cloves garlic, minced
1/2 cup fresh cilantro, finely chopped
2 tablespoons tamari soy sauce
1 tablespoon umeboshi vinegar
Directions
1. Boil water.
2. Add lentils, reduce heat to simmer and cook uncovered for 40 minutes until lentils become soft and lose their shape.
3. While lentils are cooking, sauté onion and garlic in olive oil for 10 minutes.
4. Add garlic and continue sautéing another 5 minutes.
5. Remove from heat and set aside with remaining ingredients.
6. Preheat the oven to 400 degrees.
7. When the lentils are finished, transfer to large mixing bowl and cool in freezer for 10 minutes.
8. Remove from freezer and add all other ingredients and mix well.
9. Form into patties, 4 inches in diameter and 3/4-inch thick.10. Place patties on a lightly oiled cookie sheet and cook 10-15 minutes in the oven.
Black-Eyed Pea Salad
Prep Time: 10 minutes Prep Notes: Bean Soaking Time: 4-8 hours
Cooking Time: 40 minutes Yields: 6 people
Ingredients
1 cup black-eyed peas
3 cups water
1 tablespoon whole grain mustard
Juice of 1 lime
1 tablespoon apple cider vinegar
1/2 teaspoon sea salt or more to taste
1/4 cup olive oil
1/4 cup sun-dried tomatoes
1/2 bunch parsley
Directions
1. Rinse and drain beans.
2. Add beans and water into a pressure cooker and bring to pressure. Cook for 30 minutes.
3. If cooking in a pot, bring to a boil, lower to a simmer, and cook until soft for about 1 hour.
4. Drain beans.
5. The dressing: whisk together mustard, lime juice, vinegar, salt and oil in a bowl.
6. In a large bowl combine beans, sun-dried tomatoes and parsley.
7. Pour dressing over salad and mix well.
