White Bean Salad with Lemon and Tuna

1 x 15 oz cannellini beans

can, drained

0.33 red onion

diced

2 tsp fresh rosemary

chopped, or tarragon

1 ½ tsp lemon zest

grated

6 cups salad greens

washed, dried and torn into bite-sized

cherry tomatoes

optional

1 x 16 oz tuna

can, drained, optional

Lemon Garlic Dressing

3 Tbsp lemon juice

1 garlic clove

minced

¼ tsp salt

⅛ tsp crushed red pepper

black pepper

to taste

¼ cup olive oil

Step 1

Combine the beans, onion, herbs and lemon zest in a medium bowl. Add 1/4 cup Lemon-Garlic Dressing (below). Toss to coat well. This will keep, covered, in the refrigerator, for 1 day. Seven with a quarter of a can of tuna on top.

Step 2

Just before serving, place the arugula in a large bowl, Add the remainder of the Lemon-Garlic Dressing, the tomatoes and toss to coat well. Top with bean salad and tuna, if desired.

Lemon Garlic Dressing

Step 3

Combine everything except the oil in a bowl and then whisk in the oil.

Grilled Chicken Southwest Salad (McDonald's Copycat)

Source: The Food Xp

Per Person:

½ pound Boneless Chicken
1 teaspoon Lime Juice
1 teaspoon Honey
½ Fresh Cilantro
1 teaspoon Garlic Powder
1 teaspoon Lime Zest
½ cup Romaine Lettuce
½ cup Black beans
½ cup Diced Tomatoes
½ cup Bell Peppers
½ cup Onions
½ cup Avocado
½ cup Tortilla Strips
½ cup Corn
½ cup Cucumbers
teaspoon Salt

 Southwest Salad Dressing, Or, make your own:

1 tablespoon Sour Cream
1 tablespoon Lime Juice
1 tablespoon Smoked Paprika
1 tablespoon Chili Flakes
1 tablespoon Onion Powder
1 tablespoon Black Pepper

Take a bowl to add olive oil, lime juice, honey, fresh cilantro, garlic powder, and lime zest. Mix it well.
Preserve half a cup of marinade and pour the rest on the boneless chicken. Cover the chicken with cling film and set it aside for 40 minutes in the fridge.
Grill the marinated chicken and cook on both sides until golden brown. Keep basting the marinade on top of the grilled chicken while cooking.
Place the grilled chicken in the oven to bake at 375 degrees Fahrenheit for 20 minutes.
Prepare the salad dressing by mixing all the components in a bowl.
Mix sour cream, lime juice, smoked paprika, chili flakes, onion powder, and salt to your taste.
Whisk it evenly to form a smooth and creamy salad dressing.
Finally, begin to assemble. In a salad bowl, add chopped Romaine lettuce, black beans, corn, diced tomatoes, cucumbers, sweet peppers, avocado, onions, tortilla strips, and cooked chicken slices
Pour the Southwest salad dressing on the top and serve!

Mexican Rice Bowl Lunch

 

Source: Gathering Dreams

Mexican Rice Bowl

2 14 oz can black beans - drained and rinsed, 400g (240g net weight)
½ tablespoon extra virgin olive oil
1 ½ cups raw corn kernels - from about 2 cobs or 2 cups frozen corn
15 oz jar roasted red peppers - drained
4 cups cooked brown rice - 1 1/2 cups uncooked (320g uncooked)
2 avocados - sliced
Fresh cilantro - chopped

Dressing for Mexican Rice Bowl

2 tablespoons extra virgin olive oil
1 garlic clove - minced
3 tablespoons lime juice
2 tablespoons water
1 tablespoon maple syrup
1 tablespoon salt
Black pepper
Chili flakes
1 tablespoon fresh cilantro leaves - finely chopped

Mexican Rice Bowl

• Rinse the black beans under running water.
• In a pan, heat the oil on medium heat and add the extra virgin olive oil. Add the corn kernels and cook for 5 minutes until toasted.
• Slice the roasted red peppers and avocado.
• Divide all the ingredients into the 4 meal prep containers: the cooked rice, black beans, chopped onions, corn kernels, and red peppers. Add the avocado just before serving, or if going to work, you can add it in the morning with a generous amount of lemon juice on top to avoid it going brown.
• Sprinkle with freshly chopped cilantro.
• Prepare the dressing: in a small bowl or a jar, mix the extra virgin olive oil, minced garlic, lime juice, water, maple syrup, salt, pepper, chopped cilantro leaves, and chili flakes to taste.
• Keep the dressing in the fridge. Add it to the bowls just before serving (you can also add it a couple of hours in advance if needed).

Goya 3-Bean Salad

1 can (15.5 oz.) Blackeye Peas, drained and rinsed
1 can (15.5 oz.) Chick Peas, drained and rinsed
1 can (15.5 oz.) Red Kidney Beans, drained and rinsed
1 medium cucumber, peeled, seeded and chopped (2 cups)
1 red bell pepper, seeded and finely chopped (about 1 cup)
2 Tab. finely chopped fresh cilantro
3 Tab. Red Wine Vinegar
2 packets GOYA® Salad and Vegetable Seasoning
1 Tab. Lemon Juice
½ cup Olive Oil

In large serving bowl, mix together blackeye peas, chick peas, kidney beans, cucumbers, peppers, and cilantro.

In small bowl, whisk together vinegar, salad and vegetable seasoning, and lemon juice. Slowly drizzle in olive oil, whisking constantly, until blended. Pour dressing over bean mixture. Toss well to coat completely.

(To help the flavor of the dressing make its way inside the bean, heat the dressing until warm before mixing with the beans -a 1 minute zap in the microwave will do the trick. Then, mix and refrigerate until cold.)

Tangy Four Bean Salad

1 15-16 oz. can black beans, drained and rinsed
1 15-16 oz. can cannellini beans, drained and rinsed
1 15-16 oz. can chick peas, drained and rinsed
1 15-16 oz. can pinto beans, drained and rinsed
1 med. Red onion (@ 2/3cup), finely chopped
1 med. Tomato (@1/2 cup), finely chopped
2 Tab. cilantro, finely chopped
2 tea. minced garlic
3 Tab. Red wine vinegar
1 tea. Sugar
1/2 tea. Crushed red pepper flakes
1/2 cup olive oil
Adobo All-Purpose Seasoning with Pepper, such  as GOYA, to taste

In a large bowl, combine black beans, cannellini beans, chick peas, pinto beans, onions, tomatoes, cilantro and garlic.
Pour the ingredients for the dressing right over the salad and toss well. You’ll have a nutritious, tasty salad ready in seconds!

Easy White Bean Dip and Sandwich Spread)

15 ounce can cannellini beans rinsed and drained, or other white beans
1 small clove garlic
2 tablespoons olive oil
1 tablespoon lemon juice
¼ teaspoon salt
pinch of cayenne pepper
black pepper to taste

Place all ingredients in the bowl of a food processor and process until smooth. Taste and adjust seasonings as desired. Add 1 tablespoon of water if necessary to reach desired consistency.
Bean dip can be served immediately, or stored for up to 3 days in the refrigerator.

Serving: 1/4 cup | Calories: 93kcal | Carbohydrates: 11g | Protein: 3g | Fat: 4g | Sodium: 249mg | Fiber: 3g | Vitamin C: 1.2mg | Calcium: 43mg | Iron: 1.5mg
Source: Kristine's Kitchen

Oven Tostadas

2 corn tortillas

½ cup canned black beans, rinsed

2 tablespoons shredded Cheddar cheese
2 teaspoons freshly squeezed lime juice
2 teaspoons extra-virgin olive oil
2 cups mixed salad greens
¼ avocado, mashed
2 tablespoons pico de gallo or salsa

Line a oven pan with foil and arrange tortillas on it. Top the tortillas with beans and cheese. Toast until the cheese is melted and the tortillas are starting to brown along the edges, 7 to 8 minutes.
Meanwhile, place greens in an individual salad bowl. Drizzle lime juice and oil over the greens.
Remove the tostadas from the toaster oven and top with avocado and pico de gallo (or salsa). Serve hot with the dressed greens.

Serving size: 2 tostadas & 2 cups salad
Per serving: 457 calories; 23 g fat(5 g sat); 15 g fiber; 52 g carbohydrates; 15 g protein; 236 mcg folate; 14 mg cholesterol; 8 g sugars

source: Eating Well

White Bean Salad

1/2 cup white beans
1/4 onion chopped
1/4 avocado sliced
1/4 red pepper sliced
1/2 tomato cubed
Salt and pepper to taste

Place all ingredients into a bowl and mix together. Serve.

Easy Hummus

1 can garbanzo beans/chickpeas with @1 Tab. water from can
1/4 cup olive oil
1 tea. chopped garlic
2 Tab. tahini
1 tablespoon lemon juice or apple juice
1 teaspoon cumin
1/2 tea. salt

Put all of the ingredients into your blender/food processor/ magic bullet. Blend.

Serve with pita chips,  veggies, crackers, or spread it on a sandwich.

Black Bean and Espresso Chili with Three Cheese Cornmeal Mush (soft polenta)

1/4 cup olive oil
2-3 large onions, chopped
1/8 cup instant espresso powder
1/8 cup chili powder
1/8 cup ground cumin
1/8 cup dried oregano leaves
1-28-ounce cans crushed tomatoes
3 Tab. honey
3 large garlic cloves, minced
1 pound of black beans, cooked
2 cups water
1 tablespoon salt
1/4 teaspoon liquid smoke
Large pinch of ground cinnamon

Optional Toppings:
sour cream
chopped fresh cilantro
chopped green onions
shredded cheese
sliced jalapenos
shaved bittersweet chocolate

Heat oil in heavy large pot over medium-high heat. Add onions and sauté until tender, about 8 minutes. Mix in espresso powder, 1/4 cup chili powder, cumin, and oregano. Cook 1 minute. Mix in tomatoes, honey, and garlic. Bring to simmer. Reduce heat to medium-low, cover, and simmer 30 minutes. Add beans, 2 cups water, salt, liquid smoke, and cinnamon. Bring to boil over high heat. Reduce heat to medium and simmer uncovered until mixture thickens slightly, stirring often, about 30 minutes. Season with salt.
(Can be prepared 1 day ahead. Cool slightly. Refrigerate uncovered until cold, then cover and refrigerate. Rewarm before serving.)
Place toppings in individual condiment bowls. Ladle chili into bowl and serve toppings alongside.

Source: modified slightly from the recipe at Epicurious

Serve with:

Three Cheese Cornmeal Mush (soft polenta)

1 cup cornmeal
1 tea. garlic salt
3 Tab butter or margarine
1 cup sharp cheddar
1/4 cup Parmesan cheese
8 ounces mascarpone cheese

Put 3 cups water in a pot and heat to boiling. Meanwhile, mix cornmeal with 1 cup cold water in a bowl with a whisk. This is to prevent the cornmeal from clumping. Once the water boils, add the cornmeal-water mixture to the boiling water. Add garlic salt and butter or margarine. Bring back to a boil, reduce heat and simmer, stirring frequently with a whisk, for 8-10 minutes. Stir in cheddar, Parmesan and mascarpone cheeses and stir until melted.
Serve with chili by putting a portion of the mush in the bowl and then top with the chili. Add toppings and then serve.

Dried Beans to Canned Conversion Table

1 cup dried beans = 2-3 cups cooked beans = 1 ½ 15.5 ounce cans

One 15.5 ounce can of beans = 1 ½ cups cooked = ¾-to-1 cup dried

1 lbs. of dried beans = 2-2 ½ cups dried = 4-5 cups cooked = 3-4 15.5 oz. cans

source: Beans, Beans, Beans

Chickpea-Lemon Rice

source: Healthy World Cuisine

2 cups brown rice
2 and 1/4 cups water
2 teaspoons (1 cube) vegetable bouillon
1 tablespoon olive oil
2 cloves garlic, minced (or 1 teaspoon dried ground garlic)

salt and pepper - to taste

zest of 1 and 1/2 lemon (1-1/2 tablespoon)
1 can (15 ounces) garbanzo beans (chickpeas)

2 tablespoons finely chopped parsley - garnish - optional

Toss everything except lemon zest and parsley in rice cooker. Once done, turn off the rice cooker and add the lemon zest and parsley into the rice and mix well.

source: modified from the recipe at Healthy World Cuisine

Middle Eastern Balela Salad

source: The Mediterranean Dish

Salad
3 1/2 cups cooked chickpeas (or 2 15-ounce cans chickpeas, drained and rinsed)
1/2 green bell pepper, cored and chopped
1 jalapeno, finely chopped
2 1/2 cups grape tomatoes (or cherry tomatoes), slice in halves
3-5 green onions, both white and green parts, chopped
1/2 cup sun-dried tomatoes (preserved in jars with olive oil)

1/3 cup pitted Kalamata olives
1/4 cup pitted green olives
1/2 cup freshly chopped parsley leaves
1/2 cup freshly chopped mint or basil leaves

One recipe of dressing, see below

In a large bowl, mix together the salad ingredients: chickpeas, vegetables, sun-dried tomatoes, olives, and fresh herbs. Drizzle the dressing over the salad and mix gentle to coat. Leave aside for 30 minutes before serving, or cover and refrigerate until ready to serve.
When ready to serve, give the salad a quick mix and taste to adjust seasoning if at all needed.

Dressing
1/4 cup olive oil
2 tbsp white wine vinegar
2 tbsp lemon juice
1 garlic clove, minced
Salt and black pepper, a generous pinch to your taste
1 tsp ground sumac, optional
1/4 to 1/2 tsp crushed red pepper

In a separate smaller bowl or jar, mix together olive oil, white wine vinegar, lemon juice, minced garlic, salt and pepper, and spices.


Serves 7, Per Serving: Calories 267, Fat 7.6 g, Carbohydrate 39.5 g, Protein 12.4 g

Turn your babela into a meal! This wholesome, nutrition-packed salad can easily be turned into a meal. Serve it in warm pita pockets with a drizzle of tahini. Or add it to an impressive vegetarian mezze platter with baba ganoush and hummus.

source: The Mediterranean Dish

Quick and Simple Italian Soup

1 (32 oz.) box (4 @cups) Vegetable broth
1 can (@15 oz.) diced tomatoes (with basil, garlic and oregano is best)
1 Tab. Italian seasoning
1 large bag (@ 12 oz.) frozen Italian vegetable mix (Cauliflower, Broccoli, Zucchini, Italian Green Beans, Red Peppers, Carrots, Baby Lima Beans)
1-9 oz. package tortellini
Heat broth and tomatoes to boiling. Add frozen vegetables according to package directions (or @ 8 minutes) minus the time it takes to cook the tortellini, (or @3 minutes) according to that package's direction. Add tortellini and finish cooking the soup.

Serves 4, @323 calories per serving, 6 g. Fat, 51 g. Carbs.

Source: modified slightly from the recipe at Giant food store via Brenda

Chickpea Pesto Salad

source

15.5 ounce can chickpeas, rinsed and drained
¼ cup Basil Pesto
3 tablespoons crumbled feta
3 tablespoons diced red onion
2 tablespoons toasted pine nuts or slivered almonds

Mix chickpeas with basil pesto in a small mixing bowl.
Stir in feta cheese,red onion and pine nuts.
Refrigerate for 30 minutes before serving.

Source : Mother Thyme

Lemony Kale Chickpea and Avocado Salad

source

For the Dressing
2 Tbsp Lemon Juice
1 clove Garlic, minced
1/4 tsp Salt
1/8 tsp Black Pepper
1/4 cup Olive Oil

For the Salad
8 cups Kale (1 bag, rinsed and chopped)
1 15 oz can Garbanzo Beans (drained)
1 ripe Avocado, diced


In a medium-sized bowl, combine LEMON JUICE, GARLIC, SALT, and PEPPER; whisk to combine; slowly drizzle OLIVE OIL in and vigorously whisk until creamy.

Pour this over KALE; gently massage vinaigrette into kale until all surfaces are coated and kale has softened.

Gently fold in the CHICKPEAS and AVOCADO; cover and refrigerate until ready to serve.

Source : The Kitchen Girl 

Kale and Chickpea Salad

1 bunch kale, stems removed
2 tablespoons fresh parsley or cilantro or a combination of the two
2 tablespoons olive oil
1 clove garlic, chopped
1 lemon, juiced
1 can chickpeas, rinsed and drained
salt and pepper, to taste
Romano or Parmesan cheese, grated to taste

Put kale, parsley or cilantro olive oil, garlic and lemon juice in a blender or food processor and process until finely chopped. In a bowl, combine the blended mixture with the chickpeas and add salt, pepper and grated cheese to taste and mix well.

slightly modified from the recipe at Wishful Chef

Santa Fe Salad with Chili-Lime Vinaigrette

This recipe and photo come from Recipes for You.

romaine lettuce, chopped
2 tomatoes, chopped
1 cucumber, peeled and chopped
1/2 cup black olives, sliced
1/2 cup black beans, drained
1/2 cup corn (either from a can or frozen) drained

Layer everything in a large bowl.

Chili Lime Vinaigrette
2 Tablespoons honey
2 Tablespoons lime juice, freshly squeezed
2 Tablespoon honey mustard
salt
pepper
1/4 teaspoon chili powder
2 Tablespoon canola oil

Whisk first 6 ingredients in a small bowl. Add oil and continue whisking until smooth and glossy. Drizzle vinaigrette over salad, toss and serve.