Beans & Grains
| Lemon Chickpea Salad |
| Quinoa with Pine Nuts and Lemon-Dill Dressing |
| Coconut Curry Rice |
| Black bean Burritos |
| Lentil Salad |
Lemon Chickpea Salad
Ingredients:
2 15-oz. cans chickpeas, drained and lightly rinsed
½ c. extra virgin olive oil
2 tsp. sea salt
¼ cup fresh squeezed lemon juice
1 tsp. fresh ground black pepper
1 c. parsley or baby spinach leaves, washed, dried and minced finely
Directions:
- Put the drained chickpeas into a large mixing bowl.
- Add the remaining ingredients into the mixing bowl with the chickpeas and stir well with a wooden spoon to combine.
- Allow the flavors to marry by marinating in the refrigerator for at least an hour
- Remove from the refrigerator and stir well before serving.
- Serve cold or at room temperature. Serves 6
Quinoa with Pine Nuts and Lemon-Dill Dressing
Ingredients:
1 cup quinoa
handful pine nuts
2- 2 ½ cups water
pinch of salt
juice of 1 lemon
olive oil, approximately the same amount as the lemon juice
1/2 Tbsp. flax seed oil (optional)
ume plum vinegar, to taste
dill, to taste
Directions:
- Bring the water and a pinch of salt to a boil.
- Thoroughly rinse the quinoa and add to the boiling water.
- Reduce the heat and simmer (covered) until the water is fully absorbed.
- While the quinoa is simmering, mix the lemon juice, olive oil, flax, ume plum, and dill together for a light and refreshing dressing.
- Add the pine nuts to the pot of quinoa 3-5 minutes before it is finished cooking.
- Serve the quinoa tossed with the lemon-dill dressing.
Coconut Curry Rice
Ingredients:
2 cups brown rice
2 15-oz. cans unsweetened coconut milk
1 Tb. curry powder
1 tsp. salt
½ tsp. cayenne powder
½ cup raisins
Directions:
- Wash the brown rice and drain into a medium sauce pan.
- Add the coconut milk, curry powder, salt and cayenne powder, stirring to combine.
- Place over medium-high heat, cover and bring to a boil.
- When rice begins to boil, turn the heat down to low and allow to simmer for 30-45 minutes, adding another ½ cup of water if necessary.
- When the rice is cooked through, add the raisins and stir to incorporate, then recover and allow to sit for 10 minutes.
- Serve hot or cold. Serves 6
Black bean burritos
Ingredients:
1
tbsp olive oil
1
onion, diced
2
garlic cloves, minced
1
yellow or red pepper , diced
1
tsp ground cumin
½
tsp ground coriander
1-2
shakes of cayenne pepper
1
cup cooked black beans
¼
tsp sea salt
2-3
tbsp cilantro, minced
Whole
wheat tortillas
Directions:
- Saute onion and garlic for 2-3 minutes.
- Add pepper and spices.
- Cook for another 2-3 minutes
- Add rest of ingredients – add beans, salt, cilantro- cook for 5 minutes
- Wrap in a tortilla – slightly heated if desired and Enjoy!
Lentil Salad
Ingredients:
2
cups black or green lentils
1/2
cup fresh parsley, finely chopped
2
sprigs thyme, finely chopped
1
bay leaf
Dressing:
3
shallots peeled and thickly sliced
1/4
cup dijon mustard
1/4
cup red wine vinegar
2
tablespoons extra virgin olive oil
salt
and pepper to taste
Directions:
- Put the lentils in a large pot and cover them with water, leaving an inch or so to spare.
- Add the parsley, thyme and bay leaf, bring to a boil.
- Reduce the heat to medium-low and simmer 15 minutes, until the lentils are tender but not mushy.
- Drain.
- While the lentils are simmering, combine the ingredients for the dressing and whisk briskly.
- Toss the lentils with dressing and serve warm. Serves 8