Crockpot Baked Bean Soup

2-15 oz can Pinto Beans, undrained

1/2 Onion, finely diced
1 cup Carrots, slivered or diced
3 tsp Dijon Mustard
2 Tbsp Molasses
1 Tbsp Soy Sauce
2 tsp Apple Cider Vinegar
1 tsp Chili Powder
1 14.5 oz can Fire Roasted Tomatoes
2 cups Water

Place all ingredients in a crockpot and stir. Cover and cook on low for 7-8 hours, or on high for 4-5.

Fish and Fruit Tacos

6 small flour tortillas
1 lb. frozen Tilapia
sprinkle of taco seasoning
1 jar of mango, pineapple, peach or other fruit salsa
1/4 cup red onion, diced
2 tbsp chopped cilantro
1 avocado, sliced
1 jalapeno, sliced
1 mango, fresh or canned
1 can sweet corn, drained
1 can black beans, drained

Heat a skillet over medium heat and place Tilapia in pan. Sprinkle with taco seasoning and cook. (Or use this recipe for Grilled Fish with Cumin and Lime.) Meanwhile, in a separate skillet warm the tortillas one at a time for about 15-30 seconds per side, or until warm throughout. Keep covered with foil or in a tortilla warmer.
Assemble tacos by laying a couple pieces of Tilapia on a tortilla, top with a couple tablespoons of mango-fruit salsa, a slice or two of mango, some diced red onion, chopped cilantro, corn, black beans, sliced avocado and jalapeno slices as desired.

Variations: Use chicken strips or shrimp in place of the fish.

Adapted from Southwest Tacos with Mango Salsa

source

Variation: 
In a medium bowl, mix together:
1 small mango, diced
1/4 cup diced red onion
1/4 cup red bell pepper
juice of 1 lime
splash of olive oil
handful of cilantro, chopped
3/4 cup cooked black beans, drained and rinsed
1 avocado, diced

either a can of chipotles in adobo or ground chipotle powder, or if you’re really brave try adding roasted habanero peppers (just don’t touch your eyes after you handle them!)
salt, to taste

Chill until ready to use. Serve on 4-6 heated or char-grilled flour (or gluten free corn) tortillas.

Confetti Salad

This is a variation of the recipe by Smitten Kitchen. I have added corn, cilantro and red onions for added flavor. The corn also becomes a complete protein when added to the beans, for my vegetarian husband. Lime wedges make a lovely garnish.

Mix in a large bowl:
2 15-ounce cans black beans, drained and well-rinsed
1 15-ounce can whole corn, drained (or fresh corn off the cob instead would bring a wonderful summer sweetness to it)
4 bell peppers, a mix of colors, chopped into a small dice
1/2 super-large or 1 medium red onion, chopped into a small dice
1/2 bunch of cilantro, finely chopped

Vinaigrette:
In a separate, smaller bowl, whisk:
Juice of two limes
6 tablespoons olive oil
2 teaspoon ground cumin

2 teaspoon salt
1 teaspoon honey
1/4 teaspoon cayenne

Pour vinaigrette over the bean mixture, toss it well and adjust seasonings to taste.

Hummus

This recipe is from Ancient Egyptians and their Neighbors by Marian Broida.

3 can garbanzo beans, drained

3 tea. chopped garlic

6 Tab. tahini (sesame seed paste)*

1-1/2 tea. salt

1-1/2 tea. cumin

3 Tab. apple juice

9 Tab. water

corn chips, crackers, sliced cucumbers or bread, optional

Mash garbanzo beans and garlic in a large bowl using a fork or potato masher. You could use a food processor or blender instead. Add the tahini, salt and cumin and stir well. Add apple juice and water and stir until completely mixed. Spread on fresh hard bread slices, crackers, cucumber slices or corn chips.

Coffee Rubbed Beef with Red Eye Beans

Coffee Rubbed Beef
(30 minutes to make.)

4 tea. Chile powder (Ancho is best)
4 tea. Instant Espresso coffee powder
2 tea. Paprika
2 tea. Dry Mustard
2 tea. packed Brown Sugar
2 tea. Oregano
1 tea Black Pepper
1/2 tea. Cumin
1/2 tea. Salt
2 lbs. Beef shoulder petite tenders

In a small bowl, mix together all the seasonings. Lightly coat meat with cooking spray and coat meat with spice mixture. Grill meat to desired doneness.

Red Eye Beans
1/2 cup finely chopped red onion
2 cloves garlic,  minced
1 Tab. Canola or Olive oil
2 (15-oz.) cans Pinto Beans, drained and rinsed
1 cup water
2 Tab. Molasses
4 tea. Worcestershire sauce
2 tea. Chile powder (Ancho, preferred)
2 tea. Instant Espresso Coffee powder
1 tea. Cumin
1/2 tea. Black Pepper
1/4 tea. Salt

In a small saucepan cook the onion and garlic in the oil for 4-6 minutes or until tender.  Stir in the rest of the ingredients and bring to a boil. Simmer, covered, for 15 minutes, stirring occasionally.

Serve with Tomato and Cucumber Salad with Garlic Buttermilk Dressing.

Makes 8 servings
Per Serving (1 steak, 1/3 cup beans): 303 calories,  10 g. Fat, 24 g. Carb., 6 g. Fiber,  29g. Protein

Source: Diabetes Meals by the Plate,  Better Homes and Gardens

Italian Ceasar Salad

Romaine Lettuce
Kale
Red onion
Tomatoes
Garbanzo Beans
Smoked ham
Parmesan Cheese
Sun dried Tomato
Basil
Caesar Dressing

180 calories, 23g carbs, 15g protein,  5g fat, 6g fiber

Source: Chesapeake College cafeteria

Greek Salad Wrap

Whole wheat tortilla

spread with hummus

topped with a salad made of

shredded Romaine lettuce

tomato

Pepperoncini

Kalmata Olives

Feta cheese

Lemon Vinaigrette

1 garlic clove, crushed 

1 teaspoon sea salt 

1 Tablespoon fresh lemon juice 

3 Tablespoons extra virgin olive oil

Chop garlic and place in a bowl, add salt.

Crush salt and garlic into a paste.

Add remaining ingredients stir and enjoy.

Mediterranean Spinach and Quinoa Salad

Baby Spinach
Quinoa, cooked
White beans
Golden raisins
Orange segments
Feta cheese
Black Olives,  sliced
Red onion, sliced
Roasted Red Peppers

Orange Vinaigrette dressing
Makes 10 servings; one serving 1 Tablespoon

1/2 cup Olive oil
2 Tab. White Wine Vinegar
1/4 cup Orange juice
2 tea. Fresh dill
Salt and pepper, to taste

Whisk everything together and serve.

Source: Skinny Ms.

I got this one from my local community college cafeteria! It may not be the prettiest of salads, but oh, so good and so good for you!

Zanzibar Beans in Coconut Sauce and Pan Fried Fish

"For a more authentic version of this dish, fresh fish or seafood can be used."

6 Tab. olive oil

1 pound sweet potatoes, peeled and cut into 1/2 inch cubes

1 large onion, chopped

6 garlic cloves, minced

2-inch piece of ginger, peeled and minced

1/2 tea. black pepper

1/2 tea. ground cloves

2 tea. ground cardamom

2 tea. ground turmeric

3 Serrano chilies, cut in half lengthwise

handful of fresh cilantro leaves

1-14 oz can coconut milk

1-15 oz can black-eyed peas, drained

salt to taste

fresh fish or other seafood (optional)

Heat the oil in a large pot over medium heat and fry the sweet potatoes until almost cooked through. Add the onion, garlic, and ginger and saute until the onion is soft. Add all the spices, chilies and cilantro and cook, stirring for about 3 minutes. Add the coconut milk, and beans. Simmer gently until the sweet potatoes are quite tender. Season with salt to taste and serve over rice. If you use the fish, fry the fish and then to serve, layer the rice first, then the fish, top with the beans and sauce.

Source: Adapted from the recipe at World Food Cafe, Chris and Carolyn Calidicott

Moroccan Cauliflower Pot Roast

source

2 tsp ground coriander
1 1/2 tsp ground cumin
1 1/2 tsp chili powder
1 tsp turmeric
3/4 tsp sugar
1/2 tsp cinnamon
1/2 tsp salt
1/2 tsp black pepper
1 large head cauliflower
3 tsp olive oil, divided
1 onion, sliced into 1/2 inch wedges
1 clove garlic, sliced or minced
1 (15 oz.) can chickpeas, drained and rinsed
3 Tab raisins
2 cups vegetable broth

Preheat oven to 375F. In bowl, combine spices and sugar. Slice stalk from the cauliflower head so it sits flat. Score bottom with an X. Brush with 1 1/2 tsp olive oil and coat with spice mixture.
Heat another 1 1/2 tsp of olive oil in a large, heavy pot. Add onion slices and garlic. Cook 5 minutes. Add chickpeas and raisins. Cook 3 minutes. Add broth and simmer while you add the cauliflower to the pot, spice side up. Cover and bake 30 minutes. Remove cover and nake 30 minutes more. To serve, slice cauliflower into wedges and spoon chickpea mix with liquid onto the plate.

(1/6 of dish)
136 calories
6 g. protein
22 g. carbs
6 g. fiber
4 g. fat
379 g. sodium

source: Prevention Magazine, May 2016 issue

BBQ Chicken Salad

Favorite Family Recipes

3-4 chicken breasts
1 1/2 c. BBQ sauce, divided
3 hearts of romaine, chopped
1 c. frozen corn, thawed
1 can black beans, drained and rinsed
5-6 green onions, chopped
1 c. shredded cheddar cheese
1-2 c. tortilla chips, crunched up into pieces

In a plastic bag, combine chicken and 1 c. BBQ sauce. Seal tightly and refrigerate for at least an hour. Remove chicken from bag, discard marinade, and grill chicken on BBQ grill until cooked through. Use remaining BBQ sauce to slather over chicken while grilling. Remove from heat cut chicken into slices of cubes. Set aside.
In a large serving bowl, toss romaine with corn, black beans, and green onions. Top with shredded cheese and tortilla chips. 

source: Favorite Family Recipes

Moroccan White Bean Tagine

Moroccan White Bean Tagine served with Basmati rice and Malaysian Honey-Turmeric wings

3 Tab olive oil
1 Onion, chopped
1 Tomato, cut into chunks
1 Tab Cilantro, Chopped
1 Tab parsley, Chopped
1 Tab Tomato paste
2 cups water
3 cloves garlic, minced
1 1/2 tea turmeric
1 1/2 tea cumin
1 tea salt
1/2 tea pepper
2 cans canellini beans, drained and rinsed

Cook onions and tomatoes in oil for a few minutes. Add everything else, one at a time.
Simmer for 20 minutes.
Serve with crusty bread and/or rice.

Source: adapted from the recipe at Five Spot Green Living

Tomato and Red Bean Salad

8 Tomatoes, diced
1 cucumber, peeled and diced
1 small Bell Pepper, any color, diced
1 diced Red Onion, divided
3 Tbsp Lemon Juice
2 Tab. Balsamic vinegar
3 Tbsp Extra Virgin Olive Oil
1 tea. Garlic, minced
1 Tbsp Parsley or cilantro
Salt And Pepper, to taste
1 can Kidney Beans drained and rinsed

In a large bowl, toss together the tomatoes, cucumber, bell pepper, and 1/2 chopped red onion. Add the lemon juice, olive oil, and parsley, and mix thoroughly to coat. Season with salt and pepper. In a separate bowl, mix together the Kidney beans, 1/2 chopped onion and the Balsamic vinegar. Let both bowls sit to marinate.Serve cold, or at room temperature. To serve, scoop a portion of the tomato mixture into the plate or bowl. Top with a scoop of the marinated red beans.

Southwestern Three Bean Salad

8 oz. bag frozen Edamame
1 1/2 cups frozen corn
1 (15 oz.) can Garbanzo Beans, drained and rinsed
1 (15 oz.) can black beans, drained and rinsed
4 green onions, sliced
1/2 cup cilantro, chopped
1 cup cherry tomatoes, halved
Juice from 1/2 lemon
1 garlic clove, minced
1/4 cup olive oil
1/2 Tab Dijon or Honey Mustard
1 tsp. Salt
pepper, to taste

Cook Edamame and frozen corn according to the package directions.
Meanwhile, in a large bowl, combine the beans, Onions, cilantro and tomatoes.
In a small bowl,  whisk together lemon juice, garlic, olive oil, Mustard, salt and pepper.
Add in cooled Edamame and corn.  Pour dressing over the vegetables.

Source: Yummy, Healthy, Easy

Green Bean Salad

2 cups fresh green beans, trimmed
1/4 cup mayonnaise
1/4 cup plain Greek yogurt

1/8 cup Parmesan cheese
1 tsp lemon juice
1/8 tea. salt

1/4 tea. cayenne pepper

1/2 cup red, yellow or orange bell pepper diced
 4 oz deli turkey, chopped (optional: use if serving as a lunch, not if as a vegetarian or side dish)

Place green beans in a pot of boiling water and cook for 2 min. Remove from heat and rinse with cold water. Stir together mayonnaise, yogurt, Parmesan cheese, lemon juice and seasoning in a large bowl. Add green beans and bell pepper. Toss well to coat.(Top with deli turkey, if you are using it.)

Moroccan Butternut Chickpea Stew

2 tbsp olive oil
1 medium yellow onion, small dice
4 cloves garlic, minced
2 teaspoon ground cumin
1 teaspoon cinnamon
salt and pepper, to taste
1 lb. butternut squash, large dice
3/4 lb. red potatoes, large dice
2 cups vegetable broth
2 cups cooked chickpeas, drained
14 oz. diced tomatoes, with juices
pinch saffron threads (optional)
1/2 preserved lemon, finely chopped
1 cup brined green olives
cooked couscous
fresh cilantro, chopped
slivered almonds
Greek yogurt
hot sauce of your choice

Heat olive oil in a large and deep heavy-bottomed saucepan over medium flame. When hot, add onions, garlic, cumin, and cinnamon. Sauté until the onions are translucent (about 5 minutes). Stir in the butternut squash and the potatoes. Season with salt and pepper to taste and stir to coat. Cook until tender – about 5 minutes and then add the broth, chickpeas, tomatoes, and saffron. Bring to a boil and then reduce heat to a simmer. Cover with a tight-fitting lid for about 10 minutes until the squash is fork-tender. Remove the pot from the burner and stir in the chopped preserved lemon and the olives. Ladle the stew over cooked couscous and garnish with cilantro, toasted almonds, plain yogurt, and hot sauce. Serves 6 to 8.

source: Use Real Butter

Beans

Perfect Portion: 1/2 cup

• Low glycemic index 
• Soluble fiber
• High in antioxidants 
• Combine with rice for a complete protein