Tag Archives: beans

Stewed White Beans & Greens

Entree, Recipes, Sides, , , , , , , , , , ,

This is one of my favorite quick and easy dinner recipes to make. It’s so hearty and flavorful, especially considering the simple plant-based ingredients. It’s also very nutritious – full of fiber, protein, vitamins, minerals, and antioxidants. In fact, the vitamin C from the tomatoes and greens helps your body absorb the non-heme (plant) iron from the beans and greens. You’ll get some bonus iron if you cook it in a cast iron skillet. If you haven’t tried collard greens lately, I highly encourage you to try them in this recipe. They are milder in flavor than oh-so-trendy kale, and actually higher in calcium and iron!

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Stewed Beans and Greens

Course Main Course, Side Dish
Keyword Beans, dairy-free, dinner, easy, entree, plant-based, vegan, vegetables, vegetarian
Prep Time 8 minutes
Cook Time 22 minutes
Servings 4

Ingredients

  • 1/2 yellow onion, diced
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1 bunch greens, such as collard greens or kale chopped
  • 1 15-ounce can white beans, rinsed and drained or 1 3/4 cup cooked white beans
  • 1 tomato, chopped 1 cup
  • 1 1/2 cups vegetable broth
  • 1 teaspoon miso
  • salt and pepper to taste

Instructions

  1. Heat oil in a skillet over medium-high heat. Add onions and cook until they start to brown, stirring occasionally, about 5 minutes. Add garlic and cook until fragrant, 30-60 seconds. Add greens, tomatoes, and miso and cook for 2 minutes, or until greens start to wilt.

  2. Add broth and beans and stir. Gently mash some of the beans, which will help thicken the liquid. Cook until greens are tender, tomatoes have broken down, and the sauce has thickened, about 15 minutes. If the sauce is pretty watery and clear, mash more of the beans to thicken. Add salt and pepper to taste.

Made with collard greens

Curried Chickpea Salad

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Curried Chickpea Salad - Guess Who's Cooking

This plant-based salad is very easy and full of flavor – great for a quick make-ahead lunch. It’s cool, creamy, crunchy, chewy, sweet, savory, and rich. It’s easy to keep the ingredients on hand and throw this recipe together anytime. You can easily double the recipe and use it throughout the week, switching up how you serve it – on a romaine boat as pictured above (our favorite because it’s crisp and refreshing), on a salad, in a pita or wrap, or on a sandwich. It’s a great lunch to bring to work or school because it doesn’t need to be reheated, making the (delicious) smell much milder.

Curried Chickpea Salad - Guess Who's Cooking
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Curried Chickpea Salad

This plant-based salad is very easy and full of flavor - great for a quick make-ahead lunch. It's cool, creamy, crunchy, chewy, sweet, savory, and rich.

Course Main Course
Cuisine American, Indian
Keyword Beans, Chickpeas, Curry, Lunch, pita, plant-based, Salad, sandwich, vegan, vegetarian
Prep Time 10 minutes
Total Time 10 minutes
Servings 4

Ingredients

  • 15 ounce can chickpeas, rinsed and drained or 1 3/4 cup cooked chickpeas
  • 1/2 cup toasted cashews
  • 1/4 cup vegan mayonnaise could use regular mayo if it doesn't need to be vegan or egg-free
  • 1-2 carrots, finely diced
  • 1/4 cup raisins ideally organic
  • 2 tablespoons mango chutney
  • 1 stalk green onion, sliced about 2 tablespoons
  • 2 teaspoons curry powder
  • 1/2 teaspoon salt or to taste
  • 1/2 teaspoon black pepper

Instructions

  1. Optional: To achieve a softer texture and a mixture that sticks together more, mash about half of the chickpeas with a fork, picking out the loose skins afterwards. Alternatively, put the chickpeas in a towel and rub with the towel to loosen the skins first, then discard the skins and mash. 

    You can also skip this step and leave the chickpeas whole.


  2. Combine all ingredients in a bowl and stir until well combined. 

  3. Serve on top of a salad, in a romaine lettuce boat, or in a sandwich or pita. 

Curried Chickpea Salad - Guess Who's Cooking
In a whole wheat pita with green leaf lettuce

Curried Chickpea Salad - Guess Who's Cooking
On a whole grain bread sandwich with spring mix

On a spring mix salad

Curried Chickpea Salad - Guess Who's Cooking
On a sandwich, stored in a reusable silicone bag









African Peanut Stew

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I wanted to share this delicious recipe from Sweet Peas and Saffron. Serve it on its own, or with crusty bread or cooked grains (millet, quinoa, brown rice, etc.). The original recipe is made in a slow cooker, but I experimented with it to cook it on the stovetop. Here are the changes I made: 

  • Cooked it on the stovetop in a stock pot. 
  • Heated 1 tablespoon canola oil over medium-high heat to saute the onions until light brown, about 5 minutes.
  • Added remaining ingredients (except peanuts) and cooked until sweet potatoes were tender and the stew was thickened, 20-30 minutes.
  • Used 8 chopped plum tomatoes (when in season) instead of canned tomatoes
  • Used 1 bunch chopped collard greens (or kale) instead of spinach and added along with remaining ingredients.

There are many variations of this recipe in various regions of African. Some are a thinner soup, but this one is a thicker stew. Other ingredients sometimes used include okra, chicken, or beef. This version is plant-based and can also be made in the slow cooker – just cook all ingredients except greens and peanuts, reducing broth to 3 cups, for 8 hours on low. After cooking, garnish with peanuts. It can also be frozen after cooking.

African Peanut Stew image

African peanut stew image, uncooked in slow cooker
Uncooked, in slow cooker
African Peanut Stew image, finished in slow cooker
Finished in slow cooker

 

One Pot Creamy Mushroom Pasta

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One Pot Creamy Mushroom Pasta PhotoThis recipe was adapted from Delicious Everyday. It is a nutritious and balanced meal that contains lots of vegetables, some protein, and whole grains. Despite its rich and creamy texture, it is completely plant-based and contains no dairy products. And to top it off, it can all be made in one pot! Cooking time varies by pasta type with thinner pasta (spaghetti) of course cooking faster than other types such as linguine.

One Pot Creamy Mushroom Pasta Photo
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One Pot Creamy Mushroom Pasta

This hearty one pot meal is rich, creamy, and super savory, but still full of vegetables, whole grains, and protein. It also is completely plant-based!

Course Main Course
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4

Ingredients

  • 3 tablespoons olive oil divided
  • 2 pounds mushrooms, mix of white and brown sliced
  • 2 shallots finely diced
  • 4 cloves garlic minced
  • 1 tablespoon fresh rosemary minced
  • 4 cups plain, unsweetened milk alternative cashew recommended
  • 1 can white beans rinsed and drained
  • 2 cubes vegetable bouillon
  • 2 tablespoons nutritional yeast
  • 2 teaspoons white miso
  • 8 ounces whole wheat spaghetti or linguine
  • 1 teaspoon salt or to taste

Instructions

  1. Heat a stock pot over medium high heat and add 2 tablespoons olive oil. Add half the mushrooms and cook for about 2 minutes, until they start to cook down. Add remaining olive oil and mushrooms and cook until they start to brown, about 3 minutes. Pour off any excess water that has accumulated.

  2. Add shallots, garlic, and rosemary. Cook until shallots start to brown, stirring frequently to prevent burning, about 2 minutes. 

  3. Add milk alternative, beans, nutritional yeast, miso, and salt. Stir to combine. 

  4. Once it reaches a simmer, add the pasta and stir. Reduce heat to a low boil and cook according to pasta instructions, plus about 20% more time. This should be about 14 minutes for whole wheat spaghetti. If necessary, continue cooking until pasta is cooked, adding a little more water (no more than 1 cup) if necessary to prevent it from sticking to the bottom of the pan. By the time the pasta is done cooking, you want to have a thickened creamy sauce, not as thick as a gravy or alfredo sauce, but not so thin that it doesn't stick to the noodles. Serve warm. 

One Pot Creamy Mushroom Pasta Photo One Pot Creamy Mushroom Pasta Photo









Lemon Garlic Zucchini Noodles

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Lemon Garlic Zucchini NoodlesThis quick meal can be whipped up in about 15 minutes. Other than a spiral slicer, you could also use a julienne peeler or the grater attachment on a food processor. This recipe is completely plant-based without any animal products, but the combination of vegetables, beans and healthy fat will satisfy your appetite.

Optional additions include pine nuts, sauteed spinach, or cherry tomatoes.

Lemon Garlic Zucchini Noodles

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Lemon Garlic Zucchini Noodles
Serves 4
Prep time 10 minutes
Cook time 5 minutes
Total time 15 minutes
Dietary Diabetic, Gluten Free, Vegan, Vegetarian
Meal type Lunch, Main Dish
This plant-based entree can be ready in about 15 minutes. It contains no refined grains, no animal products, and doesn't contain any of the top 8 common allergens.

Ingredients

  • 6 cups zucchini, spiral sliced (2-3 zucchinis)
  • 2 tablespoons olive oil
  • 2-3 cloves garlic, minced
  • 2 tablespoons lemon juice (about 1 lemon)
  • 1/2 teaspoon lemon zest
  • 1 3/4 cup white beans (or 15 ounce can, rinsed and drained)
  • Salt and pepper to taste

Directions

Step 1
Heat oil in a large skillet over medium heat. Add garlic and cook until fragrant, about 30 seconds.
Step 2
Add zucchini and cook for 1-2 minutes or until just tender, stirring often. Stir in beans and remove from heat. Add lemon juice, lemon zest, salt and pepper. Serve immediately.









Make-Ahead Scrambled Chickpea Pitas

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Breakfast Chickpea Pitas | Guess Who's Cooking | Healthy, plant-based, vegan, vegetarian, dairy-free, whole grain

These hearty, tasty, savory pitas make a great breakfast that you can warm up while getting ready for the day. This recipe is entirely plant-based and is a flavorful alternative to an egg breakfast sandwich. Start your day with protein, whole grains, and vegetables, and be rewarded with steady energy throughout the morning. Adapted from Scrambled Chickpea and Spinach Pitas from The Kitchn.

Breakfast Chickpea Pitas

Print recipe
Serves 6
Prep time 20 minutes
Cook time 10 minutes
Total time 30 minutes
Dietary Vegan, Vegetarian
Meal type Breakfast, Lunch, Main Dish
Misc Freezable, Pre-preparable, Serve Hot
Website The Kitchn
These satisfying breakfast pitas can be made ahead and stored in the refrigerator or freezer for a quick, healthy and portable breakfast.

Ingredients

  • 1 yellow onion (diced)
  • 2 tablespoons cooking oil (such as olive, grapeseed, coconut, or canola)
  • 1 red bell pepper (diced)
  • 2 cloves garlic (minced)
  • 3 cans chickpeas (rinsed and drained)
  • 1 teaspoon cumin
  • 1 teaspoon turmeric
  • 1 teaspoon salt or to taste
  • 4 cups baby spinach (roughly chopped)
  • 3 whole wheat pitas (halved)
  • 1/2 cup salsa or hummus (optional)

Directions

Step 1
Place half of the chickpeas into a food processor and pulse until mashed but not smoothly pureed. Alternatively, mash in a medium bowl with a fork. Set aside.
Step 2
Heat oil in a large skillet over medium-high heat. Add onions and cook until lightly browned, stirring occasionally, about 4 minutes. Add garlic and cook until fragrant, about 30 seconds. Add bell peppers and cook until tender, about 4 minutes.
Step 3
Add whole and mashed chickpeas, cumin, turmeric, and salt. Cook until chickpeas soften, stirring occasionally, about 4 minutes. Add spinach and cook until wilted, about 1-2 minutes.
Step 4
If serving immediately, spread 1-2 tablespoons of hummus or salsa if using inside pitas, then fill each pita with chickpea filling.
Step 5
If freezing, allow chickpea mixture to cool, then follow step 4. Wrap each pita in foil and place them in an airtight bag or container and freeze. To serve, heat in oven at 350°F for about 20 minutes if thawed or 30 minutes if frozen, or until warmed through. Alternatively, remove the foil and microwave until warmed throughout.

Breakfast Chickpea Pitas | Guess Who's Cooking | Healthy, plant-based, vegan, vegetarian, dairy-free, whole grain









Red Lentil Patties

Appetizers, Recipes, Sides, Snacks, , , , , , , , , , , , ,

Red Lentil Patties | GuessWhosCooking.com | Healthy, plant based, vegan, dairy free, gluten free

These patties are a fun and flavorful snack, appetizer, or side dish. They are a healthier alternative to a chicken nugget or other deep-fried patties.

Red Lentil Patties

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Meal type Appetizer, Side Dish, Snack
These lentil patties are a fun and flavorful snack or appetizer and can be paired with a tasty dip such as lemon tahini sauce.

Ingredients

  • 1 1/2 cup dried red lentils
  • 1/2 yellow onion
  • 4 tablespoons olive oil
  • 2 cloves garlic
  • 1/2 teaspoon cumin
  • 1/2 teaspoon paprika
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon lemon juice
  • 1 teaspoon turmeric

Optional

  • tahini
  • lemon juice

Directions

Step 1
Rinse and sort lentils. Soak in plenty of cold water overnight or for at least 8 hours. Lentils will end up about double in size.
Step 2
Heat a skillet to medium high and add 1 Tbsp olive oil. Add onion and cook until it becomes caramelized and translucent. Add garlic, turmeric and cumin and cook for 30 seconds, stirring often. Remove from heat.
Step 3
Drain lentils and place in a food processor. Add remaining ingredients except for cooked onion mixture. Puree until fairly smooth, scraping down sides as needed. Add cooked onion mixture and pulse until just combined.
Step 4
Heat skillet over medium high and add 1 Tbsp olive oil. Form lentil mixture into flattened balls, about the size of golf balls, then place into pan. Turn over when the bottom is golden brown and cook other side until golden brown. Place onto plate lined with a paper towel. Repeat with remaining oil and lentil mixture. Serve with lemon tahini sauce or other dipping sauce.
Step 5
To make optional lemon tahini sauce: Mix together tahini and lemon juice to taste, then thin with water to reach desired consistency. Add salt to taste. Optional: add minced garlic and parsley.

Red Lentil Patties | GuessWhosCooking.com | Healthy, plant based, vegan, dairy free, gluten free

Red Lentil Patties | GuessWhosCooking.com | Healthy, plant based, vegan, dairy free, gluten free









Bean and Corn Dip – Super Easy

Appetizers, Recipes, Sides, , , , , , , , , , , , , ,

This appetizer/side dish is extremely easy and will please a large crowd. You can serve it as a salad, or as a dip with tortilla chips (preferably baked chips). You can make this recipe from scratch using dried beans (cooked and cooled) and homemade dressing using the ingredients below (it’s really not that hard), or make it super easy by using canned beans and store-bought Italian dressing, which isn’t quite as healthy. BPA is a potential concern in canned foods, and store-bought dressings often have artificial ingredients and added sugar.
Bean and Corn Dip - Super easy. Guesswhoscooking.com

Bean and Corn Dip

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Serves 12
Prep time 10 minutes
This super easy bean and corn dip makes an easy appetizer or salad for a party.

Ingredients

  • 2 cups white beans, cooked (or 1 15-oz can)
  • 2 cups black beans, cooked (or 1 15-oz can)
  • 2 cups white or yellow corn, fresh, cooked and cooled; or frozen and thawed (or 1 15-oz can)
  • 3 tablespoons pimentos (about 2 ounces)
  • 1 stalk green onion (sliced)
  • 1/2 cup extra virgin olive oil
  • 1/4 cup apple cider vinegar
  • 1 teaspoon minced garlic
  • 1 teaspoon salt
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon black pepper

Directions

Step 1
Rinse and drain the beans and corn. Add to a medium bowl, then add green onions and pimentos.
Step 2
To make the dressing, combine remaining ingredients in a small bowl and stir to combine, or place in a jar and shake.
Step 3
Pour the dressing over the bean mixture, using only as much as necessary. You may not need the whole batch of dressing. You can also substitute store-bought Italian dressing, although it is not as healthy. For best flavor, refrigerate for at least 1 hour to allow flavors to meld. Serve as a salad or as a dip along with baked chips.

Bean and Corn Dip - Super easy. Guesswhoscooking.com









Chickpea Blondies

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These blondies are made with pureed chickpeas and contain no flour. They are vegan, dairy-free, grain-free, and gluten-free, assuming you don’t use honey or chocolate chips with dairy. These blondies are moist and delicious, and no one will know that they are made from chickpeas! They would make an excellent healthier holiday gift.
Chickpea Blondies - healthier, vegan, grain free, gluten free, dairy free. Guesswhoscooking.com

Chickpea Blondies

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Serves 9
Prep time 10 minutes
Cook time 30 minutes
Total time 40 minutes
Meal type Dessert, Snack
These chickpea blondies are flour-less, gluten-free, dairy-free, and can be made 100% vegan.

Ingredients

  • 1/2 tablespoon virgin coconut oil (for greasing)
  • 1 can chickpeas (rinsed and drained)
  • 1/2 cup natural peanut butter
  • 1/3 cup maple syrup or agave (or honey, if not vegan)
  • 2 teaspoons vanilla extract
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon baking powder
  • 1/3 cup mini dark chocolate chips (look for vegan chocolate if you want 100% vegan or dairy-free blondies)
  • coarse sea salt or Himalayan salt (for sprinkling)

Directions

Step 1
Preheat oven to 350 degrees F. Grease a 8x8 baking pan with coconut oil.
Step 2
In a food processor, puree all remaining ingredients except for chocolate chips and salt. Blend until completely smooth. Stir in chocolate chips, then spoon batter into prepared baking pan.
Step 3
Bake for 25-30 minutes, until lightly golden brown on top and a toothpick inserted into the middle comes out clean. Let cool, then cut into squares and sprinkle lightly with salt.

Chickpea Blondies - healthier, vegan, grain free, gluten free, dairy free. Guesswhoscooking.com









White Chicken Chili (Dairy-Free)

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Traditional white chicken chili recipes call for dairy, usually in the form of sour cream. This easy slow cooker recipe leaves out the dairy altogether, yet is still hearty and full of rich flavor. Use the highest quality of chicken you can afford (free-range organic preferred).

White Chicken Chili - Dairy-free, low-carb. guesswhoscooking.com

White Chicken Chili

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Serves 8
Prep time 10 minutes
Cook time 8 hours
Total time 8 hours, 10 minutes
White chicken chili recipes without dairy are nearly impossible to find. This easy slow cooker recipe leaves out the dairy, but is still supremely flavorful and hearty.

Ingredients

  • 1 tablespoon olive oil
  • 1 large onion (diced)
  • 2 cloves garlic (minced)
  • 2 boneless skinless chicken breasts (about 1 pound)
  • 1 bell peppers (diced)
  • 2 cups cauliflower florets (fresh or frozen)
  • 1 can white beans (rinsed and drained)
  • 2 cups low sodium chicken broth
  • 1 4 oz can diced green chilies
  • 2 tablespoons nutritional yeast
  • 1/2 tablespoon cumin
  • 1 teaspoon chili powder
  • 1/4 teaspoon cayenne (optional)
  • salt to taste
  • green onions and avocado (for garnish)

Directions

Step 1
Heat olive oil in a large saute pan over medium heat. Add onions and cook for about 5 minutes or until they start to turn light brown. Add garlic and cook for 30-60 seconds, until fragrant. Remove from heat.
Step 2
Combine all remaining ingredients in a slow cooker except for green onions and avocado. Cook on low for 8-10 hours.
Step 3
Shred the chicken by removing and shredding with two forks, or mash it up in the slow cooker. Also mash the cauliflower. Add salt to taste if necessary. Serve with avocado and green onion.

White Chicken Chili - Dairy-free, low-carb. guesswhoscooking.com