Spicy Orange Black and Pinto Bean Soup

Spicy Orange Black and Pinto Bean Soup

Spicy Orange Black and Pinto Bean Soup

1 lb pinto beans, dried
1 lb black beans, dried
1 or 2 teaspoons sage, dried
1 tablespoon oregano, dried
1 teaspoon cilantro, dried
5-6 bay leaves
12 cups water

8 cloves garlic
2 onions, large
2 chipotle peppers
6 oz. orange juice concentrate

1-6 oz can tomato paste

The night before: Sort out any unwanted material (small stones or soil particles, etc.) from the dried pinto and black beans. Rinse beans and place in slow cooker set on “high.” Add the sage, oregano, cilantro, and bay leaves.

Heat the 12 cups of water in the microwave oven, 2 cups at a time, adding it to the beans in the slow cooker.

Before retiring for the night, stir beans and check to make sure the beans are covered with enough hot water. Add more water, if necessary. Reduce heat to “low.”

In the morning, stir beans, and check water level, adding more if desired. Set heat to “high.”

Peel and clean garlic cloves and onions. Remove stems from chipotle peppers. Place garlic, onions, chipotle peppers, and orange juice concentrate in blender. Run covered blender at “high” until contents are creamy. Pour the contents into a microwaveable dish or pot. Rinse out the blender container with a little water and add to the dish. Heat to boiling and add contents to slow cooker and mix in.

Add tomato paste and stir well. Continue to cook until beans are very soft. Mash some of the softened beans against the bottom of the slow cooker with a spoon or potato masher and mix well to have a thicker consistency.

Pyrex 4-Piece Glass Measuring Cup Set with Large 8 Cup Measuring Cup

Garbanzo Gravy

3/4 cup garbanzo flour
1/3 cup nutritional yeast (found in health food stores)
2 tablespoons dried minced onion
1/4 teaspoon garlic powder
Salt and pepper to taste
3 cups vegetable broth
2 tablespoons steak sauce or vegetarian Worcestershire sauce

In 2-quart saucepan, combine all ingredients except broth and steak sauce. Toast over medium heat, stirring, about 2 minutes.

Gradually whisk broth and steak sauce or Worcestershire into flour mixture. Cook, stirring, until smooth and thickened. Serve immediately.

Total Calories Per 2 Tablespoons Serving: 35
Fat: <1 gram

2 Quart Nonstick Saucepan with Glass Lid

Butternut Squash and Black Bean Chili

8 cups butternut squash — peeled, seeded, diced (about 2 medium butternut squashes)
1 large yellow onion — chopped
1 medium green bell pepper — seeded and chopped
2 celery ribs — thinly sliced
2 cans black beans — (15-oz) drained and rinsed
1 can reduced-sodium diced tomatoes — (28-oz)
1 cup reduced-sodium vegetable broth
2 tablespoons ground cumin
2 tablespoons dried oregano
2 tablespoons chili powder
2 teaspoons ground cinnamon
1/2 teaspoon salt

Mix everything together in a 3-quart (or larger) slow cooker.

Cover and cook on low for 8 to 10 hours, until the squash is tender.

Serves 8; Serving size: 1 1/2 cups

Crock-Pot 3-Quart Round Manual Slow Cooker, Stainless Steel

Portabello Mushrooms with Spinach Artichoke Filling

3 tablespoons olive oil
3 medium cloves garlic, minced (1 tablespoon)
4 medium portabello mushrooms, stemmed, gills removed
Kosher salt
Freshly ground black pepper
4 oz. cream cheese, softened
3 tablespoons mayonnaise
1-1/2 teaspoons fresh thyme
9 to 10 oz. frozen chopped spinach, thawed and squeezed dry
9 oz. frozen artichokes, thawed, lightly squeezed dry, and chopped
1/2 cup fresh breadcrumbs or panko
1/3 cup finely grated Parmigiano-Reggiano

Position a rack in the center of the oven and heat the oven to 450°F.

In a small bowl, combine 2 tablespoons of the oil and about 2/3 of the minced garlic. Brush the insides of the mushroom caps with the garlic oil and sprinkle generously with salt and pepper. Arrange the mushrooms oiled side up on a rimmed baking sheet and roast until just tender, about 10 minutes.

Meanwhile, in a medium bowl, mix the cream cheese, mayonnaise, and 1/2 teaspoon of the thyme with the back of a wooden spoon. Stir in the spinach and artichokes and season to taste with salt and pepper. In another medium bowl, combine the remaining garlic, 1 tablespoon oil, and 1 teaspoon thyme with the breadcrumbs and cheese.

Spoon the artichoke mixture evenly into the mushroom caps and sprinkle with the breadcrumb mixture. Bake until the crumbs are golden-brown and the filling is hot, about 10 minutes.

Serve immediately.

Serves 4

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Vegetarian Stroganoff

1 lb. Vegetarian Burger
2 tablespoons corn oil butter
2 cups sliced fresh mushrooms
1/2 cup chopped onion
1/2 cup water
2 teaspoons Worcestershire sauce
1 teaspoon instant beef-flavored bouillon
1/2 teaspoon salt
1 cup sour cream
2 tablespoons flour
Hot cooked noodles

Season Vegetarian Burger to taste, form in small balls.

In a medium skillet, brown balls in corn oil over medium-high heat, stirring occasionally. Add mushrooms and onion; saute for 3-4 minutes or until onion is tender and crisp. Stir in water, Worcestershire, bouillon and salt; bring to boil.

In a small bowl, stir together sour cream and flour; stir into mixture. Cook and stir over medium heat until thick and bubbly; cook and stir for 1 minute more. Serve over noodles; sprinkle with paprika.

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Spicy Vegan Noodles

3 tablespoons quality oil
1 tablespoon chopped garlic
3/4 pound fresh broccoli
1 cup diced red onion
2 teaspoons white or rice vinegar
1 teaspoon fresh lime or lemon juice
1/3 cup red bell peppers sliced to 1/4 inch strips
2 tablespoons thin soy sauce
1/3 cup mung bean sprouts
1 tablespoon chopped cilantro
4 (or more) thin sliced fresh Thai chili peppers*
3/4 cup diced tomatoes
15 mint leaves, chopped
4 sprigs mint
Package of stick rice noodles soaked in cold water for at least 30 minutes
1/4 pound fresh white tofu (optional) lightly browned or deep fried and cut into half inch strips
1/2 teaspoon black pepper
1 sliced fresh tomato for garnish

Heat oil in a large wok over high heat, add garlic and sauté until lightly browned. Add onion, bell pepper, Thai Chilies and broccoli and sauté for one minute. Add tomato, soy sauce, vinegar, lime juice and black pepper and sauté for one minute. Add softened rice noodles and stir until heated through and well coated with sauce (about two minutes optional tofu should be).

Remove from heat and immediately stir in bean sprouts and chopped mint.

Transfer to a platter and garnish with mint sprigs and fresh tomato slices.

*Note: Be careful with the Thai chilies because the juices are very volatile and can burn your skin.

Mr. Bar-B-Q Cast-Iron Wok

Vegetarian Chili

7 1/2 cups cooked beans, like pintos, anasazi, adzuki, or kidney (roughly four 15-oz cans or 1 pound dried beans, cooked)
2 tablespoons quality extra-virgin olive oil
2 large onions, diced
1 dried or canned chipotle pepper
1 tablespoon mild red New Mexican chile powder, or to taste
1 tablespoon dried whole oregano
1 tablespoon ground cumin
1/2 teaspoon allspice
1 large can (28 ounces) crushed tomatoes, undrained
5 cloves garlic, mashed
Salt and pepper, to taste

Chopped raw onion
Chopped tomato
Shredded lettuce

Drain beans in a colander.

Heat oil in a large dutch oven or saucepan. Add the onions and sauté over medium heat until onions are soft and golden.

Crush the chipotle pepper if using dried, or mince if using canned. Add the chipotle pepper, red chile powder, oregano, cumin and allspice to the onions. Cook for 2 minutes.

Add the tomatoes and beans. Simmer for 45 minutes, adding liquid if the mixture gets too dry. Add salt and pepper to taste, and more chili if you want a hotter dish.

Serve in bowls with warm tortillas. Garnish with chopped raw onion, chopped tomato, and shredded lettuce.

6 Servings

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Tempeh Chili

2 teaspoons quality extra-virgin olive oil
1 onion, chopped
4 cloves garlic, minced
1 8 oz cake of tempeh, crumbled
1 can organic crushed tomatoes
1 can kidney beans, drained and rinsed
1 green bell pepper, diced
1 red bell pepper, diced
2 jalapeño peppers, seeded and diced
1/2 cup cilantro (fresh), chopped
1 teaspoons cumin, ground
1 teaspoon salt
1 small can chipotle chili en adobo (optional)

Heat the olive oil in a large saucepan. Add the chopped onion, red and green peppers, jalape˜os and the crumbled tempeh and stir fry for five to six minutes. Stir in the cumin and salt. Add the canned tomatoes, kidney beans, chopped cilantro and chipotle pepper (if you’re using it).

Allow the mixture to simmer for about 40 minutes. Sprinkle with low-fat cheddar cheese if you like.

4 Servings

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Vegetable and Tofu Stir-Fry

1 pound firm tofu
8 cups sliced vegetables (we suggest yellow onions, carrots, peppers, mushrooms, celery, broccoli, asparagus, mung-bean sprouts, bamboo shoots)
1 tablespoon canola oil
2 cups cooked rice
1/4 cup dry sherry
1/4 cup natural soy sauce (low sodium if you prefer)
2 cloves garlic, pressed
2 tablespoons light brown sugar
1 tablespoon finely chopped ginger root
1 teaspoon toasted sesame oil
1 teaspoon corn starch

Slice the tofu in 1/2 inch slices. Press between layered paper towels or clean kitchen towels to dry well. Cut slices into 1 inch cubes. Arrange on a plate with prepared vegetables, separated by variety.

Combine sauce ingredients except for cornstarch in a small bowl and stir until sugar is dissolved. Mix cornstarch with just enough cold water to dissolve in a custard cup or teacup (you’ll use less than 2 teaspoons water). Add to sauce, stir well and set aside.

Preheat a wok or large skillet. Add the canola oil and vegetables (add the sturdier vegetables first, adding the more tender ones like bean sprouts later) and cook over medium high heat until just crisp tender, stirring constantly.

Add the tofu and stir very carefully until the tofu is heated. Stir sauce and pour around edge of wok. Stir vegetables around in sauce as it thickens. Remove from heat as soon as sauce is thickened and serve over rice.

Cast Iron Shallow Concave Wok, Black – by Utopia Kitchen

Vegetarian Shepherd’s Pie

2 medium or large sweet potatoes, peeled and cubed
6 medium or large white potatoes, peeled and cubed
1 tablespoon quality extra-virgin olive oil
1 tablespoon Italian seasoning
1 tablespoon Cajun seasoning

Curried Lentil Filling:
3 1/4 cups purified water
1 bay leaf
1 cup lentils
2 teaspoons Cajun seasoning
1 cup sliced onions
2 cloves garlic
1 cup sliced shiitake or button mushrooms
1/2 cup broccoli florets
1/2 cup yellow or red bell pepper
1 tablespoon olive oil
2/3 cup nutritional yeast
1 teaspoon curry powder
1 teaspoon salt
1 tablespoon cornstarch
1 zucchini, cut in rounds (about 2 cups)
1 cup bread crumbs or premade croutons

1/2 cup thinly sliced scallions or green onion

Preheat oven to 350°F.

Bring a large pot of water to a boil. Drop the cubed sweet and white potatoes into the water and simmer for 45 minutes. They should be easily pierced with a fork. Strain the potatoes, reserving 2 cups of the water. Pour 1 cup of the water back into the pot and mash the potatoes using a potato masher or a large fork. Add the olive oil, Italian seasoning, and Cajun seasoning and mash again until seasonings are completely blended into the potatoes.

Meanwhile, cook the lentils: Bring 3 cups of the water to a boil. Add the bay leaf, lentils, and Cajun seasoning and cook for 45 minutes. Remove from heat when completely cooked and let cool briefly. Drain off any liquid.

Sauté the onions, garlic, mushrooms, broccoli, and bell peppers in the olive oil in a large sauce pan until the onions are transparent and limp, about 4 minutes. Add the reserved cup of potato water, nutritional yeast, salt, and curry powder and stir until everything is blended in. Add to the cooked lentils. Dissolve the cornstarch in the remaining 1/4 cup water and stir it into the lentil and vegetable mixture. Continue to cook for 3 more minutes, until the sauce thickens. Remove from heat.

Line the bottom of a casserole dish with the zucchini rounds. Sprinkle half of the bread crumbs or croutons on top of the zucchini. Spoon out 4 cups of the mashed potatoes and spread across the zucchini rounds. Spoon out 2 cups of the curried lentils and spread on top of the potatoes. Spoon the remainder of the mashed potatoes and smooth them out on top. Sprinkle the rest of the bread crumbs and the scallions or green onion on top. Bake for 50 minutes. Let cool for 15 minutes before cutting and serving.

Nutritional Information:
Per serving:
503 calories
7 g total fat (1 g sat)
0 mg cholesterol
92 g carbohydrate
23 g protein
22 g fiber
350 mg sodium

KUKPO Stainless Steel Potato Masher with Broad and Ergonomic Horizontal Handle