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.

Roasted Cauliflower and Edamame Nourish Bowl

Recipe from Tess Begg

Husband-Tested in Alice’s Kitchen

Makes 4 servings

I spent a pleasant time making the components of this dish and it paid off.  It can be eaten hot or at room temperature. Leftovers taste great the next day. This was good enough to serve guests.

Roasted Cauliflower & Edamame: 

1 head cauliflower, cut into florets (approx. 3 cups) 

1 cup frozen edamame beans (thawed) 

Drizzle of olive oil 

2 teaspoons ground cumin 

3 teaspoons ground paprika 

1 teaspoon ground coriander 

2 teaspoons garlic powder 

1 teaspoon chili flakes 

Generous pinch of salt and black pepper   

Parsley Salad: 

1 bunch of parsley, finely chopped (approx. 2-3 cups) 

1 small red onion, finely diced 

1 cucumber, finely diced 

1 medium tomato, finely diced (I used cherry tomatoes.)

Juice of 1 small lemon 

2 teaspoons olive oil 

Pinch of salt   

Creamy Tzatziki: 

¾ cup soy or coconut yogurt 

1 small cucumber, grated and juice squeezed out 

Juice of 1 small lemon 

1 garlic clove, minced 

1 Tablespoon chopped fresh dill 

½ Tablespoon olive oil 

Pinch of salt and pepper   

Toppings: 

2 Tablespoon sesame seeds 

1/3 cup dried cranberries   

Instructions: 

Roast the Veggies: Preheat your oven to 400°F. Toss the cauliflower and edamame with the olive oil, cumin, paprika, coriander, garlic powder, chili flakes, salt, and pepper on a baking tray. Bake for about 35 minutes until crispy. 

Mix the Tzatziki: Combine all tzatziki ingredients in a small bowl and mix well. 

Toss the Salad: In a separate bowl, mix the parsley, red onion, cucumber, tomato, olive oil, lemon juice, and salt. 

Assemble: Spread the creamy tzatziki at the bottom of the bowls, top with the fresh parsley salad, and pile the crispy roasted cauliflower and edamame on top. Finish by sprinkling with sesame seeds and cranberries. 

Greek Salad with Oil-Free Greek Dressing and Feta (vegan)

Author: Brand New Vegan
Adapted and Husband-Tested in Alice’s Kitchen 
Serves 4-6

Instead of discarding the water (aquafaba) from the chickpea can, save it and use it to make the dressing for the salad.  The dressing goes perfectly well with this Greek style salad.  I added a heaping tablespoon of hummus to the dressing to give it a bit more body.  The salad ingredients are pretty typical for a Greek salad, but I think adding some bow tie pasta would be an especially nice addition.  Make this for your next work day lunch or a picnic.

Dressing:
⅓ cup red wine vinegar
¼ cup aquafaba (garbanzo bean water/juice)
½ teaspoon Dijon mustard
1 heaping Tablespoon hummus
¾ teaspoon dried basil
¾ teaspoon dried oregano
¾ teaspoon garlic powder
½ teaspoon onion powder
¼ teaspoon salt
¼ teaspoon pepper
1 Tablespoon chopped kalamata olives 

Salad:
2 English cucumbers, chopped
1 red bell pepper, chopped
1 pint cherry tomatoes, sliced
½ small red onion, thinly sliced
15 oz can drained chickpeas, saving the liquid (aquafaba)
Handful fresh spinach
¼ cup kalamata olives, sliced 
¼ cup crumbled vegan feta

Drain the water/juice (aquafaba) from a can of Garbanzo Beans and save (we'll need ¼ cup for the dressing).  Save the beans too and we'll add those to the salad. 
Mix all Dressing Ingredients together.  Whisk or shake until thoroughly mixed and set aside. 
Chop cucumbers and bell pepper into bite-sized pieces and place in a large salad bowl.  Thinly slice the onion, and cut the cherry tomatoes in half and mix into the salad.  Add the chickpeas, spinach, and the dressing and toss to coat.  
Add as little or as much feta as desired and garnish with sliced Kalamata Olives, fresh Basil and/or Parsley. 

Notes:
Artichoke hearts, couscous, or bow tie pasta would make nice additions to this salad.
Reviewers added pepperoncini and sliced beets with good results.
One reviewer substituted capers for the olives in the dressing.

Nutritional Information: (1 of 6 servings) 140 calories; 4 g fat; 35 g carbohydrates; 7 g protein; 512 g sodium; 5 g sugars; 6 mg cholesterol; 6 g fiber; 51 mg vitamin C; 112 mg calcium

Cozy Roasted Tomato Soup (vegan)

Recipe from Yeoung Man Cooking  
Husband-Tested in Alice’s Kitchen

The recipe may seem long, but this heavenly, special-occasion soup is quite easy to make. 

Step One: Make the cashew cream. (This recipe makes more cream than you’ll need for the soup, but you can use the cream for other dishes.)
1½ cups raw unsalted cashews 
1½ cups water 

Blend the cashews and water together in a high powered blender for about 30 seconds (if you do not have a high powered blender, soak the cashews in water overnight) Set the cashew cream aside, no need to wash out the blender. 

Step Two: Make the roasted tomato soup.
1 bulb garlic 
2 red onions, divided 
1 red bell pepper 
7 Roma tomatoes 
2 lbs. cherry tomatoes 
2 Tablespoons avocado oil or olive oil
Kosher or Pink Himalayan Salt
Freshly ground pepper, to taste 
A few sprigs of fresh thyme 
1 sprig of fresh rosemary 
3 Tablespoons chili oil (This will make the soup a bit spicy, so to keep it more tame, use olive oil or avocado oil.)
1 Tablespoon tomato paste 
1 Tablespoon sweet paprika 
1 Tablespoon maple syrup 
1 Tablespoon balsamic glaze 
80g  or 1 cups cooked red beet (a small beet or half of a large one) I used the Instant Pot to steam beets.
A handful of fresh basil 
2 cups vegetable broth

Preheat the oven to 400F. Crush and peel the bulb of garlic and spread the whole cloves onto a baking tray. Chop 1 red onion in half, then into quarters, and add to the baking tray. Dice the other red onion and set aside for later. Chop the red bell pepper into roughly the same size as the red onion and add to the baking tray. Slice the Roma tomatoes in half, then into quarters, and add to the baking tray. Add the (whole) cherry tomatoes onto the baking tray. Drizzle over about 2 Tablespoons of avocado or olive oil. Season with a generous pinch of salt and pepper to taste. Add the thyme and rosemary and mix to coat. Bury the thyme and rosemary underneath the veggies to prevent them from burning. Place the baking tray in the oven and bake for 1 hour or until the veggies are slightly charred. About 10 minutes before the veggies are done roasting, prepare the rest of the ingredients. Heat up a stock pot to medium heat. Add the chili oil followed by the red onions. Sauté for a few minutes. Add the tomato paste, sweet paprika, 2 teaspoons salt, the maple syrup, and the balsamic glaze. Stir and cook for about 1 minute. Add the cooked beet and stir. When the veggies are done roasting, set some aside for garnish. Remove the leaves from the herbs and discard the branches. Then, carefully transfer the veggies into the pot. Add a handful of fresh basil (save a little for garnish) and give the pot a good stir. Add the vegetable stock, stir, and bring to a boil. Carefully transfer the soup to the blender. (You may have to do this in batches depending on the size of your blender.) Blend on high until completely smooth, then transfer back into the pot. Add 1/3 cup of cashew cream and stir.  Keep the soup warm while you prepare the Garlic Toasts. 

Step Three: Make the Garlic Toast: Lay slices of whole-grain bread or sliced baguette on a cookie sheet.  Drizzle with a bit of olive oil.  Place the cookie sheet under the broiler.  Broil the bread until it’s toasty brown. Take the cookie sheet out of the oven and rub the raw garlic over the surface of the toast. Sprinkle with kosher salt (or sea salt) and freshly ground black pepper.  Flip the toast over to the other side and repeat the process.

Step Four: Plate the soup and garnish with some roasted veggies, fresh basil, fresh cracked pepper, and a drizzle of cashew cream.  You can also drizzle with a bit of pesto.

Tabbouleh

 

Recipe from Bob's Red Mill

Husband-Tested in Alice's Kitchen

Makes 6 servings

1 cup Bob's Red Mill Bulgur

1 cup boiling water

3 cups finely chopped fresh parsley

1/4 cup finely chopped fresh mint (I use spearmint.)

1/4 cup finely minced scallions

2 medium tomatoes, seeded and diced

1 medium cucumber, seeded and diced

1/2 teaspoon kosher salt

1/4 teaspoon ground cumin

1/4 teaspoon ground black pepper

3 Tablespoons fresh lemon juice

3 Tablespoons olive oil

Combine bulgur and boiling water.  Let soak for 1 hour.  Drain well and squeeze out any excess water.  In the meantime, place the herbs, the scallions, the tomatoes, the cucumber in a large bowl.  Put the salt, cumin, pepper, lemon juice and olive oil in a jar with a lid.  Shake well to combine.  When the bulgur has absorbed the water, add it to the large bowl.  Pour the dressing over all and toss well.  Chill for 1 hour and serve.

Nutrition Facts
Servings: 6
Amount per serving
Calories	186
% Daily Value*
Total Fat 9.2g	12%
Saturated Fat 1.6g	8%
Cholesterol 0mg	0%
Total Carbohydrate 23.8g	9%
Dietary Fiber 7.2g	26%
Total Sugars 2.9g
Protein 5.8g
Vitamin D 0mcg	0%
Calcium 158mg	12%
Iron 8mg	47%
Potassium 601mg	13%

Braised Romano Beans with Spicy Cherry Tomato Sauce & Lemony Ground Walnuts

Recipe from https://thefirstmess.com

Husband Tested in Alice’s Kitchen

These braised Romano beans with spicy cherry tomato sauce are a simple and incredibly flavorful side dish. It's also quite delicious as a main dish served with pasta.

2 Tablespoons olive oil
1 medium shallot, small dice
1 tablespoon fresh thyme leaves, minced
½ - 1 teaspoon dried chili flakes or ground chilies (I used Aleppo pepper.)
¼ teaspoon smoked paprika
1 tablespoon capers, minced
2 cloves garlic, minced
2 tablespoons tomato paste
1 lb. cherry tomatoes, halved
sea salt and ground black pepper, to taste
½ cup water (If serving this with pasta, use ½ cup of the pasta water instead of plain water.)
¾ lb. green Romano beans**, cut into 2-inch pieces
¼ cup walnut halves (to make this nut free, use sunflower seeds)
½ teaspoon finely grated lemon zest (I used lime zest because I didn’t have lemon.  It tasted great.)
½ teaspoon tamari soy sauce or 1 teaspoon coconut aminos (to make it soy free)
¼ cup chopped fresh parsley
chili oil for garnish (optional)

Heat a large sauté pan over medium heat. Once the pan is hot, pour in the olive oil and swirl it around. Add the shallot and thyme to the pan and stir. Cook until the shallots are translucent and soft, stirring often, about 3-4 minutes. If the shallots are browning on the edges, lower the heat.
Add the chili and smoked paprika to the pan and stir for about 30 seconds. Then, add the capers and minced garlic. Keep stirring until the garlic is very fragrant, about 30 seconds. Add the tomato paste to the pan and break it up with the back of your spoon. Keep stirring and mashing the bits of tomato paste until it has darkened a shade or two. Again, if you’re experiencing rapid browning/drying of the pan here, just lower the heat.
Add the cherry tomatoes to the pan and stir. Season with salt and pepper. Once the cherry tomatoes let off some juices and start bubbling, keep the heat at this level. Simmer the cherry tomato sauce base for 5 minutes. Then, add the water to the pan and stir. Let the sauce simmer another 5 minutes. The sauce should be slightly thick but still fluid enough to move around the pan easily.
Add the cut green Romano beans to the pan along with some extra salt and pepper. Stir to coat the beans in the sauce. Bring the sauce and beans to a boil and then lower the heat to a simmer. Cover the beans and continue to simmer until they are tender and the sauce has thickened around the beans, about 12-15 minutes. I like to lift the lid and check in on the beans here and there, giving it a stir each time.
While the beans are simmering, finely chop the walnuts and mix them together in a small bowl with the lemon zest and a pinch of salt. You could also grind this mixture up in a mini food processor if you like.
Once the Romano beans are done simmering, stir in the ½ teaspoon of tamari soy sauce. Check the dish for seasoning and adjust if necessary. Serve the braised Romano beans warm with the lemony walnut mixture and parsley sprinkled on top. Garnish with chili oil if you like.

**Recipe Notes
You could definitely make this with regular green beans, but the experience will be a bit different. The Romano beans have a meaty quality that works so nicely here. That said, regular green beans would still be tasty! I’d simply leave them whole rather than cutting them. They will likely need less simmering time--I’d start checking at the 8 minute mark.

Rice Cooker Mexican Rice

Recipe from The Ultimate Rice Cooker Cookbook by Beth Hensperger and Julie Kaufmann
Husband-Tested in Alice’s Kitchen
Makes 4 servings

This was a delicious way to serve rice in a more interesting way.  It would make a great dish to  prepare on meal prep day.  I think adding black beans and pimento stuffed green olives at the end would also be quite yummy.  Serve it along other dishes (as shown above) or make it to serve alongside tacos for for taco night.  

1 Tablespoon olive oil

1/3 cup finely chopped onion

1 teaspoon minced garlic

1 cup long grain rice (I used white basmati rice.)

1/2 cup peeled and chopped fresh tomato (I used 1/2 cup salsa.)

1 3/4 cup water

2 teaspoons chili powder

1/2 teaspoon Kosher salt

Set the rice cooker for the Quick Cook or Regular Cycle.  Place the oil in the rice bowl.  When hot, add the onion and garlic.  Cook until softened, about 2 minutes.  Add the rice and cook, stirring a few times, until it turns ever-so-slightly golden, about 10 minutes.  Add the tomatoes (or salsa) and sauté a bit longer.  Add the water, chili powder and salt.  Stir just to combine.  Cancel the cooker.  Remove the bowl from the rice cooker and set aside for 15 minutes.  (This is to allow it to cool enough so that the Too Hot message will not happen.) Place the rice cooker bowl back in place, close the lid and hit the Regular Cycle.  When the machine switches to the Keep Warm Cycle, let the rice steam for 10 minutes.  Fluff the rice with the rice paddle or a wooden spoon.  This will hold on Keep warm for 1-2 hours.  Serve hot.

Creamy Dill Pickle Pasta Salad (vegan)

By That Vegan Babe

Husband-Tested in Alice's Kitchen

Makes 4-6 servings

Are you celebrating the summer holidays with a picnic?  If so, be sure to include this scrumptious vegan salad in your picnic basket.  The tasty, creamy dressing can be made in advance.  What makes it particularly creamy?  Cannellini beans!  They are very nutritious.  They're fat free and an excellent source of fiber, folate, iron, magnesium, and protein.  This is an oil-free dressing.  It includes hemp seeds, which are rich in healthy fats, including omega-3 and omega-6 fatty acids.  Both of these fats are known for improving heart health, reducing blood pressure, and triglycerides.  I used chickpea pasta for this to make bump up the protein even more.  Using chickpea pasta makes this salad gluten free.

Dressing

1 cup cannellini beans
1/2 cup plant milk (I used homemade oat milk.)
1/4 cup hemp seeds
1 clove garlic
1 Tablespoon Dijon mustard
Juice of 1 lemon
1/3 cup fresh dill
1/2 teaspoon salt
1/2 teaspoon pepper

Salad
8 ounces uncooked whole wheat pasta (I used chickpea pasta.)
1/3 red onion, minced
1 green bell pepper, minced
1 cucumber, chopped
3/4 cup chopped dill pickles, chopped
3 stalks celery, chopped
1 cup quartered cherry tomatoes

Cook your pasta then run it under some cold water to cool. Add to a large bowl.
Chop up your veg and add them into your bowl
Blend up the ingredients for the sauce until smooth then drizzle over your pasta salad.

White Miso Brothy Beans (Vegan)

Recipe from Tried and True Kylie Perrotti 

Husband-Tested in Alice's Kitchen

Makes 4 servings

It's such a simple dish with just a few ingredients and, yet, this soupy-stewy bean supper checked all the boxes for us, especially the husband.  I served it with some veggie broth sauteed bok choy drizzled with 1-Minute Sauce, grapes and farmers market bread toasted.  

2 teaspoons neutral cooking oil

2 shallots, peeled and quartered

4 Roma tomatoes, quartered

2 Tablespoons white miso paste

4 cups vegetable broth

2 (15 oz.) cans cannellini beans, drained and rinsed

1/2 cup fresh parsley, minced

Sea salt, to taste

Freshly ground pepper, to taste

1 Tablespoon fresh lemon juice

Heat the oil in a wide pot over medium heat.  Add the shallots and cook for 1 minute, just until they begin to sweat.

Place the tomatoes in an even layer in the pot.  Ensure they are on the cut sides and not on the skins.  Turn the heat to high and cook for 3-4 minutes or until the tomatoes and shallots begin to char.

Reduce heat to medium and add the miso paste into an open spot in the pot.  Mash it into the pot with a spoon.  Cook for 45 seconds until it begins to brown.  Pour in the vegetable broth and whisk the miso until it is completely combined.  Taste and season with salt and pepper.  

Add the beans and bring to a boil.  Boil for a few minutes until the broth reduces and thickens slightly.  Reduce the heat to low and simmer for 10 minutes.  Add the parsley and lemon juice and stir to combine.  

Nutritional Information:  251 calories; 42 g carbohydrates; 19 g protein; 4 g fat; 854 mg sodium; 12 g fiber; 4 g sugars; 19 mg vitamin C

Creamy Roasted Veggie Pasta Bake (Vegan)

 

Recipe from The Happy Pear

Husband-Tested in Alice's Kitchen

Serves 4

This vegan dish is so deliciously comforting, especially on a cold winter day.  The original recipe had feta in the title, but the "feta" that is made for this dish had the consistency and taste of ricotta (to me).  The original recipe also called for eggplant, but I didn't have any, I substituted zucchini and that worked perfectly.  This recipe is a keeper for sure.

300 grams or 10 1/2 ounces firm tofu

80 ml or 2.7 ounces  (1/3 cup) melted coconut oil

40 ml or 1.4 ounces (2 1/2 Tablespoons) fresh lemon juice

60 grams or 2 ounces (4 Tablespoons) cashews, soaked overnight

1 teaspoon garlic powder

1 teaspoon kosher salt

2 Tablespoons nutritional yeast

1 large eggplant or zucchini

1 red bell pepper

4 cloves garlic, peeled and left whole

1 small onion

500 grams or 18 ounces cherry tomatoes

3 Tablespoon olive oil plus 1-2 Tablespoons for drizzling over "cheese"

1 teaspoon kosher salt

1/4 teaspoon freshly ground pepper

1 teaspoon dried oregano

400 grams or 14 ounces dry pasta (I used whole grain rotini.)

Small bunch fresh basil, fresh lemon juice and/or baby spinach to finish, if desired (optional)

Preheat oven to 350F.  Drain and rinse the soaked cashews.  Place them in a food processor.  Add the tofu, coconut oil, lemon juice, garlic powder, 1 teaspoon salt, nutritional yeast to the food processor.  Process until the the mixture is smooth.  Set aside.

Chop the zucchini, bell pepper, and onion.  Place the zucchini, bell pepper, onion, garlic and cherry tomatoes into a roasting pan.  Drizzle with 3 Tablespoons of olive oil.  Sprinkle with 1 teaspoon salt, 1/4 teaspoon pepper, the oregano and toss to coat.  

Spoon the "cheese" over the vegetables.  Drizzle the "cheese" with 1-2 Tablespoons olive oil.  Pop the pan into the oven and bake for 40 minutes or until the vegetables are soft and cooked through. 

While the vegetables are baking, place a pot of water on the stove and bring to a boil.  Add some salt to the water and then add the pasta.  Cook until al dente according to the package directions.  Set aside about 1 cup of the pasta water before draining the pasta.  

Toss the vegetables with the "cheese" and then add the pasta and toss again.  If it seems too thick, add a bit of the pasta water and mix it in.  

Note:  You can add some fresh basil, lemon juice and/or baby spinach to the pasta dish at the end if you wish.

Lemon Mint Freekeh Salad (Vegan)

Recipe from Bob’s Red Mill

Husband-Tested in Alice’s Kitchen

Makes 8 side servings or 4 main servings

Freekeh is a new food at our house.  It’s a whole grain full of fiber. It’s prepared like most whole grains, cooked in boiling water or broth. (Store uncooked freekeh in the fridge.)  Lemon Mint Freekeh Salad makes a great and filling lunch.  While the freekeh cooks and then cools a bit, prepare the lemony pesto and the rest of the salad ingredients. 

2½ cups water

1 cup Bob’s Red Mill Cracked Freekeh

2 cups fresh parsley

1 cup fresh mint

2 teaspoons lemon zest

½ cup fresh lemon juice

½ cup toasted pine nuts

¾ teaspoon kosher salt

½ teaspoon freshly ground pepper

1/3 cup olive oil

15 oz. cooked chickpeas (if canned, rinse and drain)

2 medium red bell peppers, diced

2 large tomatoes, diced

Bring water to a boil in a saucepan.  Add the freekeh, cover and reduce the heat to medium-low. Simmer until water is absorbed, about 20 minutes.  Drain any excess liquid and let freekeh cool for 30 minutes.  In a food processor or blender, puree parsley, mint, lemon zest and juice for 15 seconds.  Add the pine nuts, salt and pepper and puree until smooth, another 15 seconds.  With the machine running, slowly drizzle in olive oil.  Continue to process until smooth.  In a large bowl, toss the herb pesto with the freekeh, chickpeas, red bell peppers and tomatoes.  Serve immediately or chilled. 

How to Prepare Basic Freekeh:

Bring 2½ cups water and ½ teaspoon salt to a boil.  Add 1 cup cracked freekeh, cover and reduce the heat to medium-low.  Simmer until liquid is absorbed, about 20 minutes.  Remove from heat and let stand, covered , for 5 minutes.  Makes 4 servings (about 3 cups.)