Fresh Black Bean Salad (Vegan and Gluten-Free)

Here we have a delicious supper
for a hot summer's day:
Fresh Black Bean Salad;
Cucumber Salad and a fresh peach

Recipe from Kathryne Taylor (of Cookie and Kate) 
Recipe yields 4 large or up to 8 side servings.
Husband-Tested in Alice’s Kitchen

This Southwestern black bean salad recipe is healthy and delicious! This fresh black bean salad is perfect for potlucks, parties and busy weeks. 

Ingredients
3 cans of black beans (15 ounces each) or 4½ cups cooked black beans, rinsed and well-drained
2 ears of corn, shucked or defrosted frozen corn (I used frozen roasted corn.)
1 orange, yellow or red bell pepper, chopped
1 cup quartered cherry tomatoes
1 cup chopped red onion (from 1 small onion)
½ cup finely chopped fresh cilantro (optional)
1 medium jalapeño, finely chopped (keep the seeds for heat if you’d like, or remove them for mild flavor) or 2 Tablespoons finely chopped pickled jalapeño
½ teaspoon lime zest (from 1 lime, preferably organic)
2 tablespoons lime juice (about 1 lime), to taste
¼ cup extra-virgin olive oil (I used 2 Tablespoons)
¼ cup white wine vinegar (I used 2 Tablespoons rice vinegar.)
½ teaspoon chili powder
½ teaspoon ground cumin
½ teaspoon salt, to taste
Optional garnishes: sliced avocado, crumbled feta, lime wedges

Instructions
1. In a large serving bowl, combine all of the ingredients and toss to combine. Taste, and adjust as necessary until the flavors really pop—I usually add another teaspoon or two of vinegar (you can use lime juice instead, for more mild flavor) and another ¼ teaspoon salt.
2. Cover and chill to enhance the flavors—preferably for at least 2 hours, or overnight. Serve in individual bowls as is, or with any of the garnishes listed. Leftovers keep well for up to 4 days or so; you might want to wake up the flavors with an extra squeeze of lime juice or tiny splash of vinegar.

Notes
You can bulk this recipe up by adding some leftover brown rice or cooked quinoa.

Serve this recipe as black bean salsa (you can omit the oil) with tortilla chips. If you don’t like corn, omit it and add an extra cup of quartered cherry tomatoes.
If using the optional garnishes, be sure to add them as you serve the salad, so that they stay fresh.

Easy Instant Pot Vegan Chili (using dried beans)

Recipe from Evergreen Kitchen

Husband-Tested in Alice's Kitchen

The easiest Instant Pot Vegetarian Chili ever! With dried beans, veggies, and chipotle peppers, this “dump and go” recipe skips the soaking and sautéing. You'll love this delicious, healthy, slightly smoky chili that tastes like it's been simmering all day. A crowd pleaser, perfect for busy weeknights or freezing. 

1 cup dried black beans, rinsed
¾ cup dried pinto beans, rinsed
1 large diced yellow onion (about 2 cups)
1 medium diced sweet potato, peeled or left unpeeled
1 diced red bell pepper
1 large diced carrot
3 cloves minced garlic
1 chipotle pepper, minced + 1 Tablespoon adobo sauce (reduce amount or omit if you’re sensitive to spicy foods)
3 Tablespoons tamari (or soy sauce)
2 Tablespoons tomato paste
2 teaspoons ground cumin
2 teaspoons dried oregano
2 teaspoons ground coriander
3½ cups vegetable broth
1 (28 fl. oz.) can fire-roasted diced tomatoes 
2 cups frozen corn

Toppings (optional—avocado, scallions, tortilla chips, vegan cheese, or vegan yogurt)

Combine: In an Instant Pot, combine 1 cup dried black beans, ¾ cup dried pinto beans, 1 large diced yellow onion, 1 medium diced sweet potato, 1 diced red bell pepper, 1 large diced carrot, 3 cloves minced garlic, the chipotle with adobo sauce(if using), 3 Tablespoons tamari, 2 Tablespoons tomato paste, 2 teaspoons ground cumin, 2 teaspoons dried oregano, 2 teaspoons ground coriander, 3½ cups vegetable broth, and 1 (28 fl. oz.) can fire-roasted diced tomatoes Stir well to mix.

Pressure cook: Seal, adjust setting to “high pressure” and pressure cook for 45 minutes. Once done, allow a natural slow release.

Finish chili: Stir in 2 cups frozen corn. If you wish to thicken the chili, scoop out about 2 cups of the chili and transfer to the blender. Blend until the mixture breaks down (stop just before it’s a complete puree). Pour mixture back into Instant Pot and stir well to combine. Ladle into bowls and serve with toppings of your choice (optional.)

Nutrition: Calories: 327kcal; Carbohydrates: 65g; Protein: 17g; Fat: 2g; Saturated Fat: 1g; Polyunsaturated Fat: 1g; Monounsaturated Fat: 1g; Sodium: 875mg; Potassium: 1365mg; Fiber: 14g; Sugars: 6g; Vitamin A: 8204IU; Vitamin C: 36mg; Calcium: 116mg; Iron: 5mg

Black Bean Quinoa Casserole

Makes 6 generous servings

Recipe from Cassidy Reeser, MS, RD of Cozy Peach Kitchen

Husband-Tested in Alice’s Kitchen

This vegetarian casserole combines Mexican-inspired flavors with healthful ingredients like quinoa and black beans. No dicing or chopping required! My oven is a little hinky, so I added more time to the baking.  The original recipe mentions “slices”, but mine never firmed up enough for slices.  I just let the casserole cool for about 10 minutes and then dipped out the servings.  

1 cup uncooked quinoa

1¼ cups vegetable broth

10 ounce can diced tomatoes and green chiles

10 ounce can red enchilada sauce

15 ounce can black beans, drained and rinsed

1 cup frozen or fresh sweet corn

1 teaspoon chili powder

½ teaspoon cumin

½ teaspoon garlic powder

½ teaspoon onion powder

½ teaspoon salt

1½ cups Mexican blend shredded cheese (Use dairy free cheese if desired to make this vegan.)

Optional garnish toppings: avocado or guacamole, salsa, diced jalapeno, cilantro, lime, scallions

Preheat the oven to 375F. Lightly oil a 9x13 baking dish. Rinse quinoa in a fine mesh sieve until the water runs clear. Heat the vegetable broth until simmering.

Combine all ingredients, except for the cheese and garnishes, in the 9x13 baking dish. Stir to combine.

Cover tightly with foil. Bake at 375F for 35 minutes on the middle oven rack. Remove the foil and stir. The quinoa should be cooked through but the casserole will still be liquidy.

Bake for 15-20 minutes, or until the quinoa is firm and the excess liquid evaporates.

Top with the shredded cheese and return to the oven for 5 minutes, until the cheese is melted and bubbly.

Remove from oven and let set for 10 minutes before serving. Serve along with avocado or guacamole, lime wedges, fresh cilantro, scallions and salsa, if desired.

Notes:

Mexican blend cheese: Usually includes Sharp Cheddar, Colby Jack and Monterey Jack. Any of these three cheese can be used in place of a cheese blend. Use vegan cheese to make dairy-free.

Substitutions:  You can use taco seasoning in place of the individual spices. I couldn’t find tomatoes with green chilis, so I used one can of tomatoes and one can of green chilis.

Storage and reheating: Let cool to room temp, then cover the baking dish with foil or a lid. Keep refrigerated for 3-4 days for best quality. Reheat individual portions in the microwave. Reheat the entire casserole in the oven at 325 degrees F for 10-15 minutes, or until the cheese is melted.

Freeze for later: Let cool completely. Transfer individual portions into freezer safe containers or cover the casserole dish tightly. Freeze for up to 3 months. Let thaw completely in the fridge before reheating. 

Additions:  Feel free to add other veggies (zucchini, bell peppers, etc.) to this dish.  You can substitute other beans such as pinto beans or kidney beans.  You can add extra protein by including Soyrizo or vegan tempeh taco meat.

Nutritional Information: (1 of 6 servings) Calories: 357kcal; Carbohydrates: 49g; Protein: 19g; Fat: 10g; Saturated Fat: 5g;  Polyunsaturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 27mg; Sodium: 788mg; Potassium: 617mm; Fiber: 11g; Sugar: 5g; Vitamin A: 668IU; Vitamin C: 8mg; Calcium: 236mg; Iron: 4mg

Chocolate Brownie Shake (vegan/plant-based)

Recipe from Getting Healthy with Stasia YouTube Channel
Husband-Tested in Alice’s Kitchen
Makes 2 servings

Part of The Daily Dozen is three servings of beans a day. So, if you’re looking to add more beans to your diet because they have protein, fiber, and antioxidants, here’s a fun and delicious way to include them. I promise, you won’t taste the beans.  They, along with the bananas, will add the creaminess that we all love in a traditional shake.  

½ cup cooked black beans, drained and rinsed
2 small frozen ripe bananas (The spottier the bananas, the sweeter they are.)
1½ teaspoons vanilla extract
1 teaspoon maple syrup or 1 pitted date (Optional)
1½ Tablespoons unsweetened cocoa powder (I use dark cocoa powder.)
1 cup unsweetened plant based milk (I used unsweetened soy milk.)
Blend all the ingredients in a high speed blender until completely smooth.
Serve cold. 

NOTES: I didn't use any other sweetener other than really ripe bananas.  We thought the shake was just right.  Taste the shake first and then add maple syrup or a date if it’s not sweet to your taste. You can add 1 teaspoon maple syrup or 1 pitted date to make it sweeter.  If the bananas you use are really ripe, you may not need to add any other sweetener.  

Nutrition Facts (1 of 2 servings)
Calories 198
Total Fat 2.4g (Saturated Fat 0.5g)
Cholesterol 0mg
Sodium 34mg
Total Carbohydrate 40.7g
Dietary Fiber 8.9g
Total Sugars 15g  
Protein 8.1g
Vitamin D 0mcg
Calcium 37mg
Iron 2mg
Potassium 656mg

Slow Cooker Seasoned Black Beans (no soak)

Here we have Slow Cooker Seasoned Black Beans served along side 
a Tofu Taco.

Recipe from Today’s Creative Life

Husband-Tested in Alice’s Kitchen

These black beans are easy to make and delicious to eat.  They are very economical too.  Serve them as a healthful side or along with your favorite tacos.

2½ cups dried black beans (picked through and rinsed)

6 cups water

1 chopped onion

4 whole garlic cloves, peeled

1 (4 oz.) can green chilis

1 bay leaf

2 Tablespoons ground cumin

2 Tablespoons chili powder

2 teaspoons salt

Place all ingredients into a large slow cooker.  Give it a stir to mix.  Cover and cook on High for 4 to 5 hours OR Low for 6 to 8 hours.  Scoop out for desired meal and enjoy.  To store, scoop out the cooled beans, using a slotted spoon.  Put them in a glass covered container or into plastic freezer bags.  Mash the garlic into the juices and add a cup or so of the juice to the beans.  Store in the fridge for up to a week or freeze for up to 6 months.

Slow Cooker Chicken Taco Chili

All of the parts of this fabulous meal can be made in advance.  

On this 8-inch plate you will see a cup of Slow Cooker Chicken Taco Chili; 

BrusselsSprouts, Cranberry and Quinoa Salad; 

No-KneadSeeded Oat Bread spread with 1 Tablespoon Chocolate Hummus.

Makes 10 servings

Recipe from SkinnyTaste Fast and Slow

Husband-Tested in Alice’s Kitchen

This popular slow cooker dish from Skinnytaste.com is a winner in my book.  I love that it’s packed with fiber and loads of taco flavor.  It’s quite easy to make and it freezes well too.  Take some time to actually make a few batches of the homemade taco seasoning.  It’s cheaper and much more healthful than the pre-made packets at the supermarket.

Homemade Taco Seasoning:

1½ Tablespoons ground cumin

1½ Tablespoons chili powder

¼ teaspoon garlic powder

¼ teaspoon onion powder

¼ teaspoon dried oregano

½ teaspoon paprika

1 teaspoon kosher salt

½ teaspoon freshly ground pepper

Mix the taco seasoning ingredients in a small bowl.  Keep stored in an airtight container.

Chili Ingredients:

1 (8 oz.) can tomato sauce

1 (15 oz.) can black beans, rinsed and drained

1 (15.25 oz) can kidney beans, rinsed and drained

1 (10 oz.) package frozen corn kernels

2 (10 oz.) cans diced tomatoes with chilies

1 (4 oz.) can chopped green chilies

1 small onion, chopped

Homemade Taco Seasoning

3 large boneless, skinless chicken breasts (about 8 oz. each)

¼ cup chopped fresh cilantro, for serving (optional)

In a 5-6 quart slow cooker, combine the tomato sauce, beans, corn, tomatoes, green chilies, onion, and Homemade Taco Seasoning.  Stir well.  Nestle the chicken on top and cover.  Cook on high for 6 hours or on low for 10 hours.  About 30 minutes before it’s done, remove the chicken and shred with a fork.  Return the chicken to the slow cooker and stir well. 

To serve, scoop the chili into individual bowls and top with cilantro.  You can also serve this over brown rice or serve it with baked tortilla chips.  You can top the chili with shredded cheese, diced avocado, red onions, or a dollop of sour cream or plain yogurt.

Nutritional Information: (1 cup serving) 221 calories; 3 grams fat; 0.5 grams saturated fat; 44 mg cholesterol; 28 g carbohydrates; 8.5 grams fiber; 21 grams protein; 6 grams sugars; 729 mg sodium