Friday, January 25, 2013

{easy three-bean vegetable chili} and {refried bean and avocado soft tacos}

Now, don't eat these two meals together.  HA! 
I am just behind on posting some recipes so I thought I'd give you two!

The chili is such a good throw it on the stove (or even in a crock pot) and let it cook recipe.  It makes a pretty large batch and freezes well.  We end up eating it for dinner, then lunch the next day, then dinner again.  And it is SO healthy.  Its full of tons of veggies.  Just a word of warning, you need to let it simmer at least 2 hours so plan accordingly. :)

Here is that recipe:

Easy Three-Bean Vegetable Chili (recipe from Eat to Live by Joel Furhman)

5 tsp          chili powder
1 tsp          ground cumin
10 oz         frozen onions
3 C            frozen broccoli
3 C            frozen cauliflower
3 cloves     garlic, chopped
1 can         pinto beans, no salt added (nsa) or low sodium (14.5 oz)
1 can         black beans, nsa or low sodium (14.5 oz)
1 can         red beans, nsa or low sodium (14.5 oz)
1 can         diced tomatoes, nsa (28 oz)
1 can         chopped mild green chills, drained (4 oz)
2 1/2 C      frozen or fresh corn kernels
2 large       zucchini, finely chopped (or a bag of frozen squash)
2 C            water, (or more depending on your preference)

All you do is dump everything in a large pot, cover, and simmer for 2 hours.  
When you are feeling frisky, you can change up the beans and veggies to give you some variety.  I love to add carrots and green beans, or add in black eyed peas.  Go crazy! :)

All ready to simmer!


Every once and a while you need a good taco. 

I found this recipe at Whole Foods (they have a great plant-based section!) and gave it a try.
The recipe tells you to top it with lettuce, tomato, and avocado, but you could top it with your favorite salsa, corn, or whatever else you like too! (Just don't add cheese or sour cream!) If you aren't an avocado fan, just leave them off.  However, they do make a nice substitute for sour cream.

Refried Bean and Avocado Soft Tacos

1 medium     white onion diced
2 cloves        garlic, minced
1 1/2 C         low sodium vegetable broth, divided
1 can            pinto beans, nsa or low sodium (28 oz can or 2 14.5 oz cans)
1 1/2 tsp       ground cumin
1/2 tsp          ground black pepper
1/2 tsp          fine sea salt (I just use my regular sea salt)
8                   corn tortillas
2 C               shredded romaine lettuce
3                  roma tomatoes
1 1/2            avocados, thinly sliced

Heat a large skillet over medium heat until hot.  Add onion and garlic and cook 3 to 4 minutes or until beginning to stick to skillet.  Stir in 1/2 cup broth and continue to cook 6-8  minutes or until onion is translucent and very tender.  Reduce heat to medium-low, add beans and cook 2 to 3 minus to soften, stirring frequently.  Mash beans with a potato masher.  Stir in remaining broth, cumin, pepper, and salt. Cook 2 minutes longer or until warmed through, stirring occasionally and adding water or more broth as needed for desired consistency.

**Tip - I did not use all of the veggie broth.  Add a little at a time until you get desired consistency.  I liked it just thick enough to hold together, not runny.
**Tip 2 - warm tortillas in the microwave between two damp paper towels. :)

Bon appétit!
much love,

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