Mexican Rice and Beans

Here is a great recipe that starts with a very basic, healthy staple and takes it up a notch or two. For fun, try mixing in more veggies like corn or zucchini, or add lettuce and make it a salad.  

10 min prep, 40 min cook, serves 4

1 cup brown rice

3 cups vegetable broth

1 large handful cilantro, chopped

1 tblspn olive oil

1/2 medium onion, chopped

1 tsp coriander

1 tsp cumin

2 cans black beans, drained

1 red bell pepper

1 clove garlic

1 tblspn fresh ginger

1 lime, squeezed

1 avocado, chopped

salt and pepper to taste

In a medium saucepan, simmer the rice with 2 cups of vegetable broth, covered. When finished, add the cilantro and fluff with a fork. Meanwhile, in another medium saucepan, cook the olive oil and onion over medium heat 5 minutes. Add the coriander, cumin, beans, and remaining 1 cup of vegetable broth. Simmer about 10 minutes, then partly mash and season with salt and pepper. In a blender, add the bell pepper, garlic, ginger, and lime juice. Blend into a sauce and season with salt. Serve the rice and beans topped with the red pepper sauce and avocado. 

Curry Salad

This flavorful rice salad tastes great warm or cold. It is best enjoyed the first day or two, as the veggies become soggy quickly.

10 min prep, serves 4

3 cups cooked brown rice
1 medium cucumber, peeled and diced
1 carrot, grated
1 cup frozen peas
1/2 cup chopped basil
1/2 cup mayonnaise
1/2 cup unsweetened coconut, shredded
1 tblspn soy sauce
1 tblspn honey
1 tsp rice vinegar
1 tsp curry powder
1 tsp sesame oil
salt and pepper to taste

In a large bowl, mix all ingredients.

Vegetable Enchiladas

Enchiladas can be difficult to make and rather unhealthy. This recipe avoids both by not frying the tortillas. I think you will be pleasantly surprised!

20 min prep, 30 min cook, serves 6

2 tblspns olive oil
3 tsp cumin
1/4 cup all purpose flour
1/4 cup tomato paste
2 1/2 cups veggie broth
salt and pepper to taste
8 oz grated Monterey Jack cheese
1 can black beans, drained
10 oz frozen spinach, thawed and squeezed
1 cup frozen corn
6 green onions, chopped
12 corn tortillas

Preheat oven to 400 degrees. To make the sauce, heat the oil in a medium saucepan over medium heat. Add 2 tsp cumin, flour, tomato paste, and broth. Whisk together, bring to a boil, then reduce heat and let simmer uncovered 10 minutes, stirring occasionally. Season with salt and pepper, then set aside. In a large bowl, mix together 1/2 of the cheese, all the beans, spinach, corn, white parts of the onion, and 1 tsp cumin. Warm the tortillas in the microwave for 45 - 60 seconds, covered in damp paper towels. Fill each tortilla with two spoonfuls of the mixture and place seam down in casserole dish, repeating until mixture is gone. You may need to use two casserole dishes depending on size. Cover enchiladas with all the sauce and remaining cheese. Bake uncovered 20 minutes, then top with green onion.

Sweet and Sour Broccoli

Here is another easy stir-fry that has great flavor with the addition of the sweet and sour sauce. This recipe tastes good with other vegetables, so you can use it as a left over stir-fry as well.

15 min prep, 10 min cook, serves 4

1/4 cup water
4 tblspns rice vinegar
3 tblspns sugar or agave nectar
2 tblspns soy sauce
1 tblspn ketchup
1 tblspn cornstarch
1/2 tblspn molasses
1/4 tblspn minced fresh ginger

2 tblspns peanut oil
2-3 heads of broccoli, chopped
1 yellow or orange bell pepper, chopped
1/2 cup sliced almonds
3 cups cooked brown rice
sesame seeds for garnish

To make the sauce, whisk together the first 8 ingredients in a small sauce pan, then heat over medium heat to thicken, about 5 minutes. In a skillet, heat the oil over high heat. Add the broccoli and bell pepper, stirring frequently, about 5 minutes. Add the almonds, stir, then remove from heat. Mix in the rice, sauce, and top with sesame seeds.

Black Bean Stew

I love black beans, its true. This "stew" is different enough from the previously listed black bean soup that it deserves its own post.

10 min prep, 30 min cook, serves 4

3 tblspns olive oil
1/2 large onion, diced
2 carrots, chopped
2 celery stalks, chopped
1 red bell pepper, diced
2 cans black beans, undrained
1 can diced tomatoes
1 tsp thyme
1/2 tsp cumin
2 tblspns soy sauce
salt and pepper to taste

In a stockpot over medium heat, cook the olive oil, onions, carrots, celery, and bell pepper for 10 minutes. Add the remaining ingredients and simmer covered at least 20 minutes.

Chana Masala

Indian cuisine includes plenty of tasty vegan dishes. This Indian classic has been modified by increasing the vegetables and simplifying the spices. Serve over brown rice.

10 min prep, 30 min cook, serves 4

1 tblspn olive oil
1 large onion, chopped
1 small head cauliflower, chopped
1 clove garlic, minced
1/2 inch ginger, peeled and minced
3 tsp coriander
4 tsp cumin
1 tsp cayenne pepper
1 tsp turmeric
2 tsp paprika
1 tsp garam masala
1 can diced tomatoes
2 cans chickpeas, drained
1/2 lemon, squeezed
salt to taste

In a large pot, cook olive oil, onion, cauliflower, garlic, and ginger over medium heat 5 minutes. Add remaining ingredients except lemon and salt. Reduce heat and simmer, covered, 25 minutes. Add lemon juice and salt.

White Bean and Pasta Soup

This hearty soup has surprising flavor, despite the lack of seasoning. The vegetables are well balanced and the tomatoes add a bit of sweetness.

10 min prep, 20 min cook, serves 6

1 large onion, chopped
2 tblspns olive oil
6 cups vegetable broth
1 bunch kale, stemmed and chopped
1 cup uncooked elbow macaroni
1 can cannelinni beans, drained
2 cups cherry tomatoes, quartered
1 lemon, sliced
salt to taste

In a stockpot on medium heat, cook the onion and olive oil 5 minutes. Add the broth, kale, macaroni, and beans. Bring to a boil, then simmer covered 10 minutes. Remove from heat, add the tomatoes, and add salt as necessary. Serve each bowl with a squeeze of lemon.

Veggie Capellini with Wine Sauce

I actually didn't love this recipe at first, but it grew on me, and now I crave it. The flavors are very subtle and the balance of veggies makes for a complete meal. Top with some freshly grated parmesan for additional flavor.

10 min prep, 25 min cook, serves 4

1/2 lb. wheat capellini
3 tblspns olive oil
1 medium onion, thinly sliced
1 cup mushrooms, sliced
3 cloves garlic, minced
3 large handfuls spinach
1 can diced tomatoes
1/2 cup white wine
salt and pepper to taste

In a medium pot, cook the capellini according to directions, then drain and set aside. Meanwhile, in a large pot, cook the olive oil, onion, and mushrooms on medium heat for 10 minutes, covered. Add the garlic and spinach and cook 5 more minutes, still covered. Next, add the tomatoes and season with salt and pepper. Add the wine and simmer 5 to 10 minutes, uncovered. Add the pasta and mix well.

Veggie Rice and Beans

This is our favorite meal to make when we are out of food for the week and haven't made it to the store. Just keep these staple ingredients around and you'll always be ready to make this tasty dish.

5 min prep, 15 min cook, serves 4

1 tblspn olive oil
1/2 onion, chopped
1/2 tsp cumin
1/2 tsp coriander
1/2 tsp red pepper flakes
1/2 tsp oregano
1/2 tsp ground mustard
1 can black beans, drained
3 tblspns soy sauce
3 tblspns vegan Worcestershire sauce
2 cups frozen peas, carrots, corn
3 cups cooked brown rice

In a large frying pan, cook the olive oil and onion on medium heat 5 minutes. Add the remaining ingredients in order, stirring occasionally, then cook an additional 5 minutes.

Vegetable Curry

I love making Indian food at home. It can be very challenging to find the right recipe, but the health and taste of home cooked food beats the rich, high dairy food often found in restaurants. Serve over brown rice or quinoa.

20 min prep, 40 min cook, serves 6

1 cup lentils
4 tblspns butter
1 large onion, diced
1 bell pepper, diced
1 head cauliflower, chopped
2 tblspns red curry paste
1/2 tsp garam masala
1 tsp curry powder
1/2 tsp turmeric
1 tsp agave nectar or sugar
1 tsp minced garlic
1 tsp minced ginger
1 can diced tomatoes
1 can coconut milk

Cook the lentils according to directions. Meanwhile, in a large saucepan, melt the butter over medium heat. Add the onion, bell pepper, and cauliflower and cook for about 10 minutes. Add the remaining ingredients in order, then add the cooked lentils and simmer uncovered 20 minutes.