Healthy Protein Lunch: Chickpea Sandwich Spread (Vegetarian/Vegan)

I have been sending my better half to work with sandwiches lately. He left the land of scrubs, a fully stocked doctor's lounge, and the comfort of driving a truck to the world of 'Midwestern Ivy' academia--wear crisp shirts and khakis, pay $1.79 for a bad cup of coffee, and take the bus to work. And though he insists he's totally happy with peanut butter and jelly, I'm not happy with that idea.

So....the trick has been finding protein-filled sandwiches that would be safe at room temperature for a few hours (since he hadn't found the department fridge yet). Which usually means, something vegetarian--and to be exact, something vegan for a while. Can't risk anything spoiling and then having him get sick at work.

I read the helpful reviews for this chickpea sandwich spread online and was motivated to try it. After a few adjustments to the recipe (based mainly on what I had), we absolutely love it! It's right up there with this tofu sandwich spread. Both these sandwich spreads are just delicious! And would make creative pita pocket fillings.

This chickpea sandwich spread is also another great replacement for tuna fish. One reviewer said that a member of their family didn't know they weren't eating a tuna fish sandwich while enjoying this sandwich--it was just that good. A couple people used it as dip or stuffed tomatoes with it. I made a double recipe of this sandwich spread and was very glad because it was good as a thick dip with crackers dipped into it (ha). Even my in-laws enjoyed these sandwiches after a long travel day.

Give this spread a try. It's really very, VERY good! Imagine the possibilities you could do with the base of chickpea, vegan mayo and lemon juice!

VEGETARIAN CHICKPEA SANDWICH SPREAD
Adapted from www.allrecipes.com


Below is almost a double recipe--it makes about 6-8 sandwiches.

• 2 (15 oz.) cans chickpeas (also called garbanzo beans), drained and rinsed
• 3 stalks celery, diced (mine were on the smaller side)
• 4 green onions, chopped (you can use 1 small onion instead as the original recipe calls for)
• 1/4 cup, or less, vegan mayonnaise (such as Vegenaise--grapeseed variety is the best)
• Juice of about one lemon
• 2 tsp. dried dill
• 1/2 tsp. garlic powder
• Salt and pepper, to taste

1) Put the rinsed and drained beans in the bowl of a food processor and process a few times until the texture of the beans is a chunky paste. Because there is very little liquid, the beans won't process to a paste. In fact, you can add a little lemon juice or water to help the processing go smoother. Place the mixture in a medium-large sized bowl.

OR, 

In a medium to large sized bowl, just mash the (garbanzo) beans with the back of a fork until you get the texture you wish--a chunky paste.

2) Then, mix in the celery, onions, mayonnaise, lemon juice, and spices. Add a little water if more liquid is needed.

Store the filling in refrigerator. DELICIOUS!!!! And almost better the next day.

If anyone has any other great vegan/vegetarian sandwich filling ideas, please let me know!

North African Inspired Tomato, Chickpea & Spinach Stew (Vegan)

Inspired by pantry staples, I made this super basic, but healthy, vegetarian stew a few weeks ago. My intention was to serve it over rice or with pita bread, but instead I ate two bowls plain by myself. Really enjoyed the flavors and textures together. Thought I'd pass it along if you've got a hungry family and a few cans to use up.

If you're not a big spinach fan, cut the spinach amount in half!!! My picture, above, does not show the bright green vibrancy of the spinach because this particular portion was reheated as leftovers :)

I'm sure this stew would benefit from with some cayenne pepper for heat and topped with some Greek yogurt (if you weren't vegan) or fresh lemon/lime juice (if you are a vegan). The stew was also good over a wild rice mix with a little grated cheese on top (Kashkaval is particulary delicious). Enjoy.


NORTH-AFRICAN INSPIRED TOMATO, CHICKPEA, & SPINACH STEW


Serves ~6

• 2-3 Tbsp. extra virgin olive oil
• 1 medium-large onion, thinly sliced in half moon shapes (1/2 circles)
• 4 garlic cloves, minced
• 1 (28 oz.) can tomatoes, pureed (I used Muir Glen's fire-roasted tomatoes)
• 2 cans chickpeas (also called garbanzo beans), drained & rinsed--(can save a little liquid)
• 1 tsp. coriander 
• 3/4 tsp. turmeric
• Salt & pepper to taste (I used ~1/2 tsp. of each)
• 1 (10 oz.) package frozen chopped spinach (thawed or defrost, if you prefer) OR 2 cups fresh spinach

In a medium-sized pot with lid (I used a dutch oven), heat olive oil over medium heat and add onion. Add a couple tablespoons of water (or any of the liquid from the chickpeas). Saute until onion is translucent--about 10 minutes--making sure onion doesn't burn.

Add garlic and tomatoes. Stir until combined and cover. Lower heat to medium-low. Mix in chickpeas and spices, including salt & pepper, and continue to cook for about 10 more minutes or until the chickpeas are tender.

Add the spinach (mine was a frozen block that thawed in the hot stew). Gently mix it in and try to break it up if yours is frozen like a block as well (I used a fork to separate it). You can turn off the heat once most of the spinach has thawed--or when the spinach has wilted, if you are using fresh spinach.

A Black-Eyed Pea Salad that Makes a Browned-Eyed Girl Happy

My husband used to sing 'Brown-Eyed Girl' to me when we were dating. It always made me love him more--how can you not love a man that celebrates a common trait in an average woman? Black eyed peas are the only legume with a human characteristic. Makes me think they're a little special among the more common beans and peas. Maybe that's why I always felt this kinship to black-eyed peas....they're a little misunderstood. It's unfortunate, because they're quite versatile and the more I make with them, but more please I am with them! Black-eyed peas are delicious. I recently used them in a salsa and was super impressed. Will post on that sometime--but, in the meantime, try this great little side that comes together quite quickly if you have the peas cooked ahead of time.

Some fun facts about black eyed peas:

1. Eating black-eyed peas on New Year's Day is considered to bring good luck (mainly in the South)
2. Black-eyed peas are heat-loving and do well during droughts. 
3. They produce a lot of nectar and large crops can be used for honey.
4. They were introduced in the United States in the 17th century in Virginia. 
5. It is thought black-eyed peas originate from India and China but brought to West Africa by slaves.
6. They are originally named 'cowpeas'.
7. They are a key-ingredient to Hoppin' John--which is considered a staple in African-American soul food. 

(Photo courtesy of Wikipedia)

I came up with this simple, easy lunch salad one afternoon and we have loved it so much that we've made it three times so far. It's great alongside sandwiches on a Saturday or Sunday afternoon and terrific with a slice of homemade brown bread and a hunk of good cheese such as Manchego. It's even good with some feta sprinkled on top. Add more veggies, if you like! 

This deli-style salad stores well and would make a great summer side at a picnic. It would also make a great salad to eat on a weekday lunch at work. Try it! It's very healthy, very good. 

BLACK EYED PEA SALAD

Serves 4-6

• 1 (16 oz.) package frozen black-eyed peas
• 1 big bell pepper, diced (preferable red, yellow or orange)
• 3 green onions, sliced (white & green parts)
• 1 medium carrot, shredded or grated
• 1 (10 or 12 oz) package grape tomatoes, rinsed and dried
• 2 tsp. extra virgin olive oil (or more, to taste)
• 1 lemon, juiced
• Salt & pepper, to taste

Cook black-eyed peas according to package directions (should be 45 minutes or just a little over that). Cool the peas. (You can do this step a day or two in advance and store cooked peas in the fridge until you're ready to toss with the rest of the ingredients).

Gently toss the chilled peas with the vegetables and olive oil, lemon juice, and spices. Serve or return to the fridge until ready to serve. 

Store leftovers in the refrigerator--will keep for a day or two.

Black Bean and Lentil Soup with Smoked Paprika

First of all, this was fabulous. Second of all, this was healthy AND fabulous. Third of all, you should make it!!! Saw this soup on Cookin' Canuck and was surprised to see lentils and black beans together--we love both and would have not thought to put them together. What a great idea! I've adapted the recipe somewhat because of my love of all things smoked. It's awesome. Shared it with folks and was asked for the recipe. Definitely going in my permanent rotation. Filling, straight-forward and delicious.

As has been my recent method, I made a double recipe and froze half of the soup--it defrosted beautifully. The smoked paprika is what makes this soup--do not skip it or use regular paprika--the soup will not be the same.

This soup is perfect for a cold day. It's perfect to reheat at work. It's perfect to serve for a casual dinner with grilled cheese sandwiches and fresh fruit. Enjoy!

BLACK BEAN AND LENTIL SOUP WITH SMOKED PAPRIKA
Adapted from www.cookincanuck.com

•   1 Tbsp. olive oil
• 1/2 large onion, chopped
• 2 large stalks celery, diced
• 2 cloves garlic, minced (I used 3 cloves)
• 2 tsp. smoked paprika
• 2 bay leaves
• 1 (14 oz.) can diced tomatoes (use 'fire-roasted' if you can find them)
• 1 cup dried brown lentils
• 4 3/4 cup low-sodium vegetable or chicken broth, divided
• 3 cups water
• 1 (14 oz.) black beans, drained and rinsed
• 1/4 cup chopped fresh parsley
• Salt and pepper to taste (I used a smoked salt—it was fantastic!)

Heat olive oil in a large sauce pan set over medium heat. Add onions and celery and cook, stirring occasionally, until the vegetables are beginning to soften, 6 to 7 minutes.

Add garlic, smoked paprika and bay leaves and saute for 30 seconds.

Stir in diced tomatoes with juices, lentils, 3 cups vegetable or chicken broth and 3 cups water. Increase heat to medium-high and bring the mixture to a boil. Reduce the heat slightly and cook, stirring occasionally, until lentils are tender, 25 to 35 minutes.

Remove from the heat and let cool for about 10 minutes. Remove and discard the bay leaves. 

*Transfer half of the lentil mixture, half of the black beans and 3/4 cup vegetable or chicken broth to the bowl of a blender or food processor. Pulse until combined, but not pureed. It should be a chunky texture. Pour the blender mixture back into the lentils in the saucepan, along with the remaining 1 cup of chicken broth and remaining black beans. 

Stir the soup and reheat over medium heat. Stir in parsley. Season with salt and pepper to taste--seriously, the smoked salt is wonderful in this! (Trader Joe sells smoked sea salt for $3)

Serve with freshly grated Parmesan cheese, if possible. Would probably also be great with fat-free Greek yogurt and sliced green onions. YUM!

*Note: I did NOT take the soup out of the pot—I inserted my stick blender into the soup pot for about 5 seconds or until just a bit of the soup was pureed to give it some creamy feel but still retained the chunky texture. Therefore, I added ALL of the broth into the soup all at once.

Smoky Coconut-Lime Black Bean & Brown Rice Soup

It was a gorgeous fall day here last Friday and my daughter and I enjoyed the sunshine, cool breezes, the sound of acorns falling from the sky, the feel of crunching leaves under our feet, and richer aromas in the kitchen. Below is the perfect picture of our leisurely afternoon--Theraflu (for me) and our shared acorn stash.

I saw this on Pinterest and in case anyone needs any more reasons to love fall--here you go!

(courtesy of tinywhitedaisies.tumblr.com) 

And one of my favorite things about about fall is: It's SOUP weather! I tried making a new soup that I wanted to share. More than half the soups I make have some sort of tomato base and I wanted to try a black bean soup that was different and thought of coconut milk. It ended up being delicious and even my 2 year old ate it. My husband called it 'CLEAN-tasting.' But, I call it complex. It is smoky, sweet, salty, tangy, tart, creamy, and spicy all in one. You can taste the lime, the garlic, the coconut, the cilantro, and the chipotle. Layers of flavor! Hope you enjoy it!

SMOKY COCONUT-LIME BLACK BEAN & BROWN RICE SOUP

Makes 4-6 servings

• 1-2 Tbsp. olive oil
• 1 small onion, diced
• 1 clove garlic, minced
• 1 1/2 tsp. ground cumin
• 1 tsp. minced chipotle chile in adobo sauce (I used 1 chili & added a bit of extra 'sauce' from the can)
• 1/4 cup chopped fresh cilantro (or about 4 Trader Joe's frozen cilantro cubes)
• 2 (15 1/2 oz) cans black beans, UN-drained
• 1 (15 oz) can light (reduced-fat) coconut milk
• 1 lime--for zest & juice
• 1 cup cooked brown rice (or white if you prefer)
• Salt & pepper, to taste (smoked salt preferred if you have it)
• Water
• 1 SMALL squirt of agave nectar (OPTIONAL)*

In a large pot over medium heat, warm the oil. Add the onion, garlic, cumin, chile, and cilantro. Saute for a few minutes, stirring occasionally. Add 1/2 cup of water and reduce heat to low. Continue to saute onions for about 10 more minutes or until softened.

Pour beans AND their liquid in with the onions. Add the coconut milk. Add about 1 1/2 -2 cups more of water. Bring up the heat to high until the soup boils. Once it boils, reduce heat to medium-low and let it simmer for about 15 minutes. Add the lime zest and lime juice and mix.

Measure out about 1 cup of bean/soup mixture and puree until smooth. Return the bean puree to the soup (to thicken) and add the cooked rice. Stir the soup. Taste and adjust seasonings as necessary.

Serve warm.

Ladle out the soup into bowls and serve with sour cream or plain, Greek yogurt, and more lime wedges. We even tried it with avocado slices and tortilla chips--it was awesome!

*(Mine tasted just the tiniest bit bitter--which I am guessing was from the chile --but who, knows? And so I added a little bit of agave nectar and the soup was elevated to WONDERFUL. I can't figure out why, but it really just MADE IT. I've done that before for soups when they taste slightly bitter or salty and it just works. You can skip this step if you want.)

Roasted Red Pepper Hummus

Sorry this is another hummus post--but, I just love hummus. I have expressed it before, but seriously, I REALLY really love hummus. My mom and I made roasted red peppers last time she visited me and we froze them. While going through my freezer, I decided to make a roasted red pepper hummus because those pita chips looked awfully lonely. It turned out excellent.

Moments after this picture was taken, my child tried to inch closer to the hummus and in trying to help her, I pushed the container over the edge and precious dip spilled all over the kitchen floor. My toddler burst into tears. 'What's wrong? Did that scare you?', I asked. 'All my hummus is gone!', she wailed. Well, luckily for her, this made a double batch--I'm freezing some (Yes, the recipe below makes a double batch of any of my other hummus recipes--but you can halve it. We just eat a lot.). 

It's just on the slight side of spicy, but you can use less crushed red pepper.

ROASTED RED PEPPER HUMMUS

Serves a big crowd as an appetizer

• 1/2 cup roasted red peppers
• 2 (15 oz.) cans garbanzo beans (chickpeas), drained (reserve 1/2 cup of liquid)
• 1/2 cup freshly squeezed lemon juice
• 4 Tbsp. tahini (sesame seed paste)
• 3 Tbsp. extra virgin olive oil
• 3 medium garlic cloves
• 1 tsp. dried parsley
• 1 1/2 tsp. salt (sea salt preferred)
• 1 tsp. crushed red pepper flakes
• 1/4 tsp. smoked paprika
• 1/4-1/2 tsp. ground cumin

Strain the beans, reserving portion of liquid.

Using a food processor or blender, combine all ingredients and mix until smooth, stirring to ensure even mixing consistency if necessary.

Spoon into covered container and refrigerate overnight before serving, if possible. Store in refrigerator. Hummus will keep for about 2 weeks. 

Hummus can be served alone or with pita chips and/or veggies.

(Having trouble with blogger so if part of my font seems 'off'--sorry! I've been working on it, but can't seem to find a solution yet.)

Super Succotash

My child and I have a love for lima beans. And now succotash. I recently learned that this dish came about during the Great Depression because of widely available and inexpensive ingredients. This is my version below. It makes for an awesome summer lunch. Flavorful, fresh, and resplendent with grilled meats and potatoes. Another example of how a vegetarian dish can be full of flavor. Also, it makes a great meal to pack for work.

Keep in mind that the version below is a bit fresher than traditional succotashes which saute the onions and bell pepper--feel free to do so and toss with the corn and beans if you prefer. Also, if you really want to 'kick it up a notch' (as our friend, Emeril, says)--add about 3-4 pieces of crumbled cooked bacon (we use turkey bacon). Feel free to add more butter--it really makes for a better taste with the creaminess of the lima beans and sweetness of the corn. We love this--hope you do too!

SUPER SUCCOTASH

Serves 4-6

• 1 (10 oz) package frozen lima beans
1 big red bell pepper, diced
3-4 green onions, chopped--white and green parts
• 3-4 ears of cooked corn--kernels cut off OR 2 cups of corn from either cans (drained) or cooked from frozen
• 2 Tbsp. of sesame seeds (heaping)
• 1/4-1/2 tsp. garlic powder
• 1 Tbsp. light butter (melted) or extra virgin olive oil (can use Earth Balance spread for vegans)
• Juice of half a lemon or lime (optional)
• Salt & pepper to taste (a bit heavier on the pepper)

Cook lima beans according to package directions (either on the stovetop or in the microwave). While still warm, toss the onions and bell peppers with the lima beans--this softens the 'bite' of the onion. Add the corn and sesame seeds and garlic powder. Pour the melted butter (or oil), citrus juice (if using) over the ingredients and gently mix it all together. Season with salt and pepper--taste and adjust seasonings as necessary.

Summer Staple: Black Bean & Corn Salad (or Salsa)

One of my greatest buddies, Lila, posted this recipe on FB recently. She's an amazing cook. She was my college suite-mate and we used to have 'fancy dinner nights'. I miss her cooking. She recommended it from http://www.allrecipes.com/ and here is the original recipe. But, in the interest of time and availability, I had to make do today and the result was still very delicious. Thank you Lila for the recipe and I will make the original sometime soon with peppers and avocado (but with a little less oil). Below is my abbreviated, in-a-bind, version. We couldn't stop eating it--hope you all make Lila's version first!

This is the PERFECT picnic food. Also, a salad you can make a day or so ahead of time before serving. When my friend Kelly and I used to travel for business outside of Charleston (Mount Pleasant, SC), we would always have lunch at this cute place called Square Onion at I'On--a lovely little casual lunch bistro in an idealistic community where you could eat on the sidewalk and see how the other side lived. In our case, the 'other side' were the posh stay at home moms that seemed to have nannies, perfect hair in sweltering 95 degrees, and shopped as a sport. Kelly and I would arrive, hurried, sweaty in our business attire, carrying some file folder that we'd try to sort out over caprese sandwiches and this delightful black bean and corn side salad and figure out who would get the coordinator to write up the adverse events and who would bribe the medical records lady with food for extra files that we realized we needed. Makes me miss you Kelly! Can't eat this salad without thinking of those times....

Hope you all will enjoy this summer staple--salty, tart, spicy, and full of flavor. A great side to sandwiches or quiche or a delicious dip with crispy tortilla chips.

BLACK BEAN AND CORN SALAD

Serves 4

• 1 can black beans, rinsed and drained
• 1 can corn, drained
• 2 Roma tomatoes, diced
• 2-3 green onions, chopped (use both white and green parts)
• 1 handful of fresh cilantro, chopped (I used a cilantro 'cube' from Trader Joe's)
• 1 clove garlic, minced
• 1 lime, juiced
• 1 Tbsp. olive oil
• 1/2 tsp. ground cumin
• 1/8 tsp. chili powder
• 1/8 tsp. cayenne pepper
• Salt & pepper, to taste

Toss all ingredients together and serve as a side dish or with chips as a salsa. Taste for seasonings. You can serve the salad either cold or at room temperature.

Store leftovers, covered, in the refrigerator.

Eggs on Spring Break: PW's Migas

Hey all! I was hoping to post this on Cinco de Mayo (5th of May), but I ran out of time since we've been out of town yet again. Anyway, my friend, Holly, inspired me to make this when she posted a picture on Facebook. Holly, I'm hooked! I love big breakfasts on the weekend--especially holiday weekends. These migas remind me of the chilaquiles my husband and I love to eat on our Mexican vacations.

Pioneer Woman's blog has a MUCH better post on this. She's absolutely amazing and her blog is phenomenal. I used to wonder how she was able to do so much and later found out she has a lot of hired help--good for her!!! I aplaud women who are honest about their lives because they help dismantle this notion that perfection is attainable. I love Ms. Drummond's approach to life and her recipes. I think she may just be the younger generation's Martha Stewart....but, now I'm wondering which generation I'd be categorized into....hmmm....either way, both inspiring women! Wish I could spend time with each of them.

This is a wonderful recipe and I urge you to try it--I found it to be incredibly flexible--add more spices, use less peppers, replace eggs with some egg whites....either way, it will be good! I made 1/3 of the recipe and it still turned out great.

PIONEER WOMAN (REE DRUMMOND)'s MIGAS (aka EGGS ON SPRING BREAK)

Yield: 6 servings (I say more like 8)

• 4 whole corn tortillas
• 1 whole jalapeno, seeds and membranes removed, finely diced
• 4 whole plum tomatoes, roughly chopped
• 1 whole green pepper, roughly chopped
• 1 whole red bell pepper, roughly chopped
• 1 whole medium onion, chopped
• 12 whole large eggs (I used 1/3 egg whites and the rest whole eggs)
• ¼ liters Cotija cheese, grated--may use Cheddar, Monterey Jack, etc. (liters?! ridiculous. I translated this to a heaping cup of cheese)
• ⅓ cups cilantro, chopped
• 1 Tbsp. butter
• 1 Tbsp. olive oil
• ¼ cups half-and-half (I used fat-free half & half--but would have easily used milk)
• *1 cup black beans (my addition-totally optional-read the last sentence of instructions)
• OPTIONAL: for serving--diced avocados, salsa, sour cream

In a bowl, whisk together eggs and half & half (or milk)--I added half the cilantro at this point (not sure why). Salt and pepper eggs, then set aside.

In a small skillet over medium heat, heat oil and fry each corn tortilla just until crisp. Remove to a paper towel-lined plate to drain. Chop tortillas and set aside.

In a large skillet over medium-high heat, melt the olive oil with the butter (you can use a little less if you can get away with it). Add onions and bell peppers and cook until starting to turn brown/black, about 3 to 4 minutes. Add in diced jalapenos (and beans, if using) and stir to combine.

Add tomatoes to the skillet and stir around, then add tortilla pieces, stirring gently to combine. Reduce heat to low. When the heat has decreased, pour egg mixture into skillet. Stir gently to cook with the peppers, folding mixture very gently as it cooks.

Add in grated cheese and chopped cilantro, and stir to combine.

*PW's note: Serve with black beans and iced coffee. But since I didn't feel like making the beans separately, I just added a cup of drained, rinsed black beans in with the onions and peppers. Totally optional, of course. I like the migas with some fresh cut oranges, toast (this is beyond optional), and hot coffee. SUCH a good breakfast!!!!

And since we're talking about Spring Break, here's a couple pictures from our Mexican vacation last month...I can't wait to go back! Enjoy your breakfast!

Crispy Black Bean Tacos with Feta & Cabbage Slaw

A wonderful thing happened to me. Because of Facebook, I got reacquainted with an old classmate--former pastry chef & friend extraordinaire, Julie. I have never forgotten my sweet friend and now we talk about motherhood and recipes instead of boys and Banana Republic. Anyway, long story short--she sent me this amazing recipe that she makes for her family--this should go in your 'what are we having for dinner?' file ASAP (Julie, please send me more-this recipe was UNBELIEVABLY GOOD!).

These black bean tacos with cabbage slaw & feta are relatively fast, cheap, and healthy. Plus, you won't miss the meat. Serve with Spanish rice if you want. Easily double or quadrulple the recipe for more people. Really, this is one of my most favorite meals--love, love, love it!

(By the way, I tried them with regular queso/Mexican cheese and feta and the feta won out in the taste department--it may sound strange, but it works beautifully!)

CRISPY BLACK BEAN TACOS WITH FETA & CABBAGE SLAW
Adapted from Smitten Kitchen & Une-Deux Senses

Yields: 6 tacos, 2 servings

For the black beans:

• 1 (15 oz.) can black beans, drained
• 1/2 a small onion, thinly sliced
• 2 garlic cloves, thinly sliced (or chopped however)
• 1/2 tsp. ground cumin
• salt and freshly ground black pepper, to taste

 For the cabbage slaw:

• 2 tsp. olive oil (I skipped this & didn't miss it)
• 1 Tbsp. freshly squeezed lime juice
• *2 cups coleslaw mix
• 2 green onions, chopped
• 1/3 cup cilantro, chopped
• 1 Tbsp. mayonnaise or sour cream (optional)
• salt and freshly ground black pepper, to taste (try a smoked salt for a real punch of flavor!)

 For the tacos:

• 2 Tbsp. olive oil
• 6 corn OR flour tortillas
• ~1/3-1/2 cup crumbled feta cheese (reduced fat is fine!)
• Hot sauce, for serving (optional)

 To make the bean mixture: In a medium pan, heat the oil over medium-high heat. Once hot, add the onion and garlic and saute until translucent, about 3 minutes. Add the black beans, cumin, and salt and pepper to taste. Use a fork to slightly mash the beans and cook until heated through, about 3 minutes.

To make the cabbage slaw: Mix 2 tsp. of olive oil and lime juice in a medium bowl. Add the coleslaw, green onions, cilantro and toss to coat. If desired, you can also add the sour cream/mayonnaise for a creamier slaw. Season with salt and pepper, to taste.

For tortillas: Heat 1 tsp. of olive oil in a large nonstick skillet over medium heat (I used cooking spray--but keep your vent on). Add three tortillas in a single layer. Once golden brown, flip, then spoon 1/4 of the bean mixture onto each tortilla and cook for 1 minute or until golden brown. Repeat with the remaining tsp. of oil (or cooking spray) and tortillas.

To serve: Fill the tacos with feta and slaw. Serve with hot sauce, lime wedges and sour cream.

*To make your own cabbage slaw mix: combine equal parts of shredded green & purple cabbage--(adding shredded carrots or radishes is totally optional).

Orzo with Garbanzo Beans, Red Onion, Basil and Mint

Now that we have weather back in the 70s, it's time to plant some herbs! When I saw fresh mint and basil at the grocery store, I was inspired to make this wonderful orzo salad again--a simple lunch or side dish that is great side to grilled meats/burgers. This is the perfect salad to take to potlucks or serve at picnics (since you can safely leave it at room temperature). Even kids like it! I used to take it to the office with me when I worked outside of the home--it's a great meal for the office. The flavors sit and the salad is even better the next day!

A few things I have learned in making this INCREDIBLY DELICIOUS salad:

• Try adding the vinaigrette at the point where the pasta is hot to soak the flavors up better
• I prefer to add the tomatoes right before serving to keep them from getting “mushy” or watering down the salad. This salad can be made ahead and served at room temperature.
• If you want to take the bite out of the raw onion, try adding the onion to the hot pasta right away
• Feel free to substitute cannellini beans if you don't like or can't find garbanzo beans
• Feel free to substitute green onions for red onion
• You can also crumble feta on top of the salad--it's delicious
• The salad adapts well with the addition of sun dried tomatoes, roasted red peppers, and/or black olives
• The original recipe includes honey in the vinaigrette, but I don't think it needs it so I never include it. If you're in a pinch, store bought vinaigrette works fine, but the one below is really good!

ORZO WITH GARBANZO BEANS, RED ONION, BASIL & MINT
Adapted from Food Network's Giada di Laurentis

Makes 6 servings.

4 cups reduced-sodium chicken broth or water
1 ½ cups orzo (tiny pasta that looks like rice)
1 (15 oz.) can garbanzo beans (aka chickpeas), drained and rinsed
¾ cup chopped red onion
½ cup chopped fresh basil
¼ cup chopped fresh mint
¾ cup red wine vinaigrette (recipe follows)
salt & pepper, to taste
1 ½ cups teardrop or grape tomatoes, halved

Salad:
Bring the broth to a boil in a large, heavy saucepan over high heat. Stir in the orzo. Cover partially and cook, stirring frequently, until the orzo is tender but still firm to the bit, about 7 minutes. Drain the orzo through a strainer. Transfer the orzo to a large wide bowl and toss until the orzo cools slightly. Set aside to cool completely.

Toss the orzo with the beans, tomatoes, onion, herbs, and enough vinaigrette to coat; you may not need all ¾ cup. Season the salad with salt and pepper, and serve.

Viniagrette:
1/2 cup red wine vinegar
3 Tbsp. lemon juice
2 tsp. salt
Freshly ground black pepper
1 cup olive oil

In a small bowl, whisk the vinegar, lemon juice, olive oil, salt, and pepper (OR, add the ingredients in a lidded jar and shake).

Favorite Turkey Chili

My husband LOVES this chili. It's one of our favorite things to make during the cold weather, and ESPECIALLY during Superbowl time....and the superbowl is coming up!!! This is a great meal to serve during Superbowl gatherings because you can keep it warm in the crock pot/slow cooker and serve it with toppings, tortilla chips, and cornbread on the side. Everyone assembles their own meal. It's great!

We found the recipe a few years back and have tinkered with it based on reviews and our preferences-extra garlic, lime juice, beer, cilantro in the soup, etc.--those are what make it "Sommerville Chili". But the stars and 'secret ingredients' are the cinnamon and cocoa powder. I know it might sound weird, but those ingredients absolutely MAKE this chili. Everyone that tries it loves it and always tries to figure out what "that particular flavor" is...use the lower amount of those ingredients if you are feeling unsure about the flavors the first time you make it (we use the higher amounts as many of the reviewers of the original recipe also commented that they did). It's almost like a mild mole chili.

Sometimes, chilis can have an overpowering tomato flavor--we resolved that issue by using beer instead of the 8 oz of tomato sauce can and often cut down the amount of stock. But, you can use the tomato sauce if you prefer. This turkey chili freezes very well and is delicious served on top of baked potatoes. My favorite thing to do with chili leftovers is make a Skyline chili dip. More on that later :)

'FAMOUS' FAVORITE TURKEY CHILI

Adapted from Bon Appetit

Serves 8-10.

1 Tbsp. olive oil or chili-infused olive oil (the latter is excellent!)

2 medium onions, chopped
2-3 cloves garlic, minced
1 1/2 tsp. dried oregano
1 1/2 tsp. ground cumin
1 1/2 lbs. lean ground turkey (organic if you can find it)-I often use only a pound
1/4 cup chili powder
2 bay leaves
1-2 Tbsp. unsweetened cocoa powder
1 1/2 tsp. salt
1/4-1/2 tsp. ground cinnamon
1 (28 oz) can whole or crushed tomatoes
2-3 cups chicken or beef stock (or a mix--I use Worthington brand)
1 (8 oz) can of tomato sauce OR 1 bottle of beer (we use the beer)
3 (15 oz) cans beans, rinsed, drained (white, kidney, black)
A few dashes of crushed red pepper
Juice of half a lime
Dash of marjoram

Toppings: 
Chopped red onion or green onions
Chopped fresh cilantro (I often add a handful directly into the soup instead)
Plain low-fat yogurt or light sour cream
Shredded cheese (Mexican blend or Cheddar)

Heat oil in heavy large pot over medium heat. Add onions; sauté until light brown and tender, about 10 minutes. Add garlic, oregano and cumin; stir 1 minute. Increase heat to medium-high. Add turkey; stir until no longer pink, breaking up with back of spoon (if you use whole tomatoes, you will need to break them up with the back of the spoon or spoonula).

Stir in chili powder, bay leaves, cocoa powder, salt and cinnamon. Add tomatoes with their juices, breaking up with back of spoon. Mix in stock and tomato sauce/beer. Add left over ingredients. Bring to boil. Reduce heat; simmer 45 minutes, stirring occasionally.

Add beans to chili and simmer until flavors blend, about 10 minutes longer. Discard bay leaves. (Can be prepared 1 day ahead. Cover and refrigerate. Re-warm over medium-low heat before continuing.)

Ladle chili into bowls. Pass red onion, cilantro, and yogurt--and any other toppings--separately.

**I often throw all the ingredients in the crock pot and leave the heat on low for 8-10 hours or high heat for about 6 hours. Just mix ingredients and break up the turkey/tomatoes with the back of a spoon/spoonula 2-3 hours into the cooking process.

ENJOY!

Hueveos Rancheros

Want a fun and different weekend breakfast? We just got back from California and I was craving these huevos rancheros that we had in a little bistro near the ocean in Santa Monica. I can't even believe that the version below was better than what we ate out, but it was. And it's so easy!

You can easily double the recipe for more people and you can also use refried beans, if you prefer. You can also skip the beans or eat them on the side. If you don't have salsa, just use some Rotel diced tomatoes and chilies-you can doctor it up with cilantro or corn if you're feeling adventurous.



HUEVOS RANCHEROS

Serves 2

2 large or extra large eggs

4 small corn tortillas

~1/2 cup black beans (Cuban style, if you can find them) or pinto beans

~3/4 cup salsa (I mixed a more watery hot salsa with some Rotel tomatoes & chilies), warmed

~1/2 cup shredded Mexican cheese blend

Cook your eggs to your liking--you can scramble them or cook them sunnyside up the way I did above (we don't like runny yolks, but different strokes for different folks, right?). Add salt and pepper to the eggs as they are cooking. When cooked, cover and keep warm (you can keep the eggs warm by covering with aluminum foil in a preheated oven--about 200-250 degrees).

Using some Pam or coooking spray, heat up the corn tortillas until they start to bubble (flip) and slightly brown (just slightly).

On two separate plates, add a couple tablespoons of salsa. Put 2 heated and crisped corn tortillas on top of the salsa. Divide the beans evenly atop the tortillas and add one egg on top of these tortillas. Sprinkle with cheese and top with more salsa. (You can add fresh chopped cilantro or diced avocado as well).

Makes 2 amazingly delicious servings.

Black Bean Hummus

Hummus is a MUST in my world. I always like to have some on hand. It's great with pita chips and raw vegetable sticks. But, recently, I needed some variety and remembered a black bean hummus my husband and I first had at Barley's Taproom & Pizzeria in Knoxville--in the Old City.

If you like regular hummus, you will absolutely love this! Everyone who has tried it has loved it. 

The reason I believe hummus tastes so good, is tahini--a sesame seed paste that can be found in health food stores like Whole Foods or ethnic grocery stores (Middleastern). You could probably add some chili powder and serve it as a dip with tortilla chips. I skipped the cayenne pepper and drizzled a little chili-flavored olive oil on top.

If taking this to a party, make sure to make a double recipe.

BLACK BEAN HUMMUS
adapted from allrecipes.com

• 1 clove garlic
• 1 (15 ounce) can black beans; drain and reserve liquid
• 2 Tbsp. lemon juice
• 1 1/2 Tbsp. tahini (sesame paste)
• 3/4 tsp. ground cumin
• 1/2 tsp. salt
• 1/4 tsp. cayenne pepper

For garnish:

• Olive oil
• Paprika (a few dashes--'smoked' preferably))
• Olives-optional (Greek/Kalamata, preferred)

In the bowl of a food processor, add garlic, black beans, 2 tablespoons reserved liquid, lemon juice, tahini, cumin, teaspoon salt, and a dash of cayenne pepper. Process until smooth, scraping down the sides as needed--and continuing to add reserved liquid until the consistency is satisfactory to YOU.

Taste and add additional seasoning (if necessary).

Garnish with olive oil, paprika, and Greek olives (if using). Serve with pita chips and/or vegetables.

Rustic Potato Cabbage Bean Soup

Fast, Simple, Healthy & Good. Inspired by 101cookbooks.com--one of my favorite food websites due to Heidi's love of natural foods. I LOVE this soup....but cabbage was eaten often while growing up in my home, so it's not a stretch. This soup is very mild tasting and filling due to the addition of beans. It would be really delicious served with a hearty wheat bread or a sandwich for lunch. If I could use one word to describe this soup, it would be 'cozy'--perfect for a rainy day. If you omit the cheese, it can be made into a vegan soup.

You can use any bean you like--Heidi's recipe called for white beans (I only had garbanzos). She also called for less broth, but for some reason I needed more. I used a vegetarian 'chicken' broth without MSG. In recipes that are as simple as this, the quality of your ingredients is essential. Use good quality extra virgin olive oil and a really good quality grated hard cheese (like Romano, Parmesan, or Grano Padano). Enjoy!

RUSTIC POTATO CABBAGE BEAN SOUP

1 Tbsp. extra virgin olive oil

1/4-1/2 tsp. salt
2-3 potatoes, skin on (or off-as in my case due to bad skins), cut 1/4-inch pieces (approximately)
4 cloves garlic, chopped
1 medium yellow onion, sliced or diced
7 cups stock (approximately, original recipe called for 5 cups)
1 can of beans, drained & rinsed well (your choice-I would have preferred cannellini or navy beans, but only had garbanzos on hand)
1/2 of a cabbage, cored and sliced into (approximate) 1/4-inch ribbons (of course I didn't measure!)

For serving:
A bit more good-quality extra-virgin olive oil for drizzling
1/2 cup Parmesan cheese, freshly grated

Warm the olive oil in a large thick-bottomed pot over medium-high heat. Stir in the salt and potatoes. Cover and cook until they are a bit tender and starting to brown a bit, about 5 minutes - it's o.k. to uncover to stir a couple times (and add a bit of stock if the potatoes stick to the pan).

Stir in the garlic and onion and cook for another minute or two. Add the stock and the beans and bring the pot to a simmer. Stir in the cabbage and cook for a couple more minutes, until the cabbage softens up a bit.

Now adjust the seasoning - Heidi says that getting the seasoning right is important or your soup will taste flat and uninteresting. Taste and add more salt if needed, the amount of salt you will need to add will depend on how salty your stock is (varying widely between brands, homemade, etc)...

Serve drizzled with a bit of olive oil and a generous dusting of cheese (I mixed in a handful of cheese at the last minute into the whole pot so that is why my pictures lack a cheese topping).

Makes about 6 servings.

EASY Vegetarian Chili: 2 Methods-Fast & Slow

Here's another easy, healthy recipe for cold weather days--my favorite recipe for use in the slowcooker (crock pot).

This recipe comes to me by way Janet Kurzynske--the mom of a my great friend, Heather. Dr. Kurzynske is a nutrionist, and a really good cook. I love this chili almost as much as I love Heather--we used to sit indian style on the floor of her kitchen with big bowls of this chili in our lap, talking about all our college drama. Maybe it will comfort you the way it comforted us.

Without the cheese, this chili is fat-free, vegan, and amazingly delicious.

We often serve this chili as a vegetarian option alongside our turkey chili in the winter when we want to do easy entertaining. Just set up a "toppings" bar with green onions, cheese, sour cream, corn, fresh tomatoes, cilantro, olives, tortilla chips, etc., and serve with cornbread. Everyone can serves themselves and go back for more.

This recipe makes a big pot and I often freeze half the recipe. You can use it later as a topping for baked potatoes, or in tamale pie, or as a dip with sour cream, cheese, and layered onions, etc. (Google "skyline chili".) For other great ideas-check out this site.


EASY VEGETARIAN CHILI

• 1 large onion, diced
• 1-2 cloves garlic, chopped (optional)
• 2 large green bell peppers, diced
• 1 bag frozen vegetarian crumbled burger (I use the Morningstar brand)
• 2 cans diced tomatoes
• *2 small cans plain tomato sauce or 1 bigger can (small cans are about 8 oz-bigger cans are about 14 oz.)
• 1 can black beans, drained
• 1 can kidney beans, drained
• 1 can navy beans, drained
• 1 bay leaf
• 1 tsp. chili powder (I add some 'taco' seasoning as well)
• Salt and pepper
• Cooked small pasta or a can of drained corn (both optional)
• Shredded cheese (Mexican blend or Cheddar works best)

*NOTE: If you do not like this much 'tomato-ness' in your chili, feel free to skip the tomato sauce and use some chicken/beef broth and/or beer. We often use beer for half the tomato sauce

Toppings of your choice (green onions, chopped raw onions, olives, shredded cheese, fresh cilantro, corn, olives, etc.)

METHOD 1: CROCK POT

Mix all ingredients in a crock pot. Simmer for at least 4 hours.

METHOD 2: STOVE TOP

Over medium heat, saute onion in a large pot until translucent. Add the bell peppers and sauté until tender. Add the vegeburger, tomatoes and sauce (also the bay leaf). Mix and heat through.

Gently stir in the beans and chili powder. Season with salt and pepper.

Lower heat and simmer for 30 minutes, gently stirring occasionally to ensure there isn’t any sticking to the bottom of the pan. Mix in corn and pasta (if using) and heat through.

Serve with shredded cheese (cheddar or a Mexican blend) and any toppings desired. Remove bay leaf (not to be eaten).

Serves about 8-10.

Leftovers freeze beautifully.

Fresh Herbs & A Meatless Summer Meal

Another easy, WONDEFUL, summertime meal of vegetarian sides: Black Beans with Feta & Mint, Roasted Potatoes with Olives, and Baked Garden Tomatoes ("easy" if you can have a little patience with chopping--I need my own sous chef!).

My herbs and I have a complicated relationship. They won't grow as well until I snip from them and I can't snip from them until I have a good reason to do so. Well, after spending the afternoon outside with my daughter splashing in the baby pool and enjoying the cooler summer weather, I finally found more reasons to snip....every time the wind blew, I could smell the mint, basil, rosemary, and parsley. There was dinner to make! (My basil needs some help from the aphids though and the rosemary was not used in this entry)

I highly suggest that if you cook with herbs a lot, you purchase one of these scissors made specifically for chopping herbs. It was in my Christmas stocking one year from my mother in law and these scissors have been so useful! Find them at places such as Bed, Bath & Beyond.

When we first moved into our house, the previous owners (whom we loved), mentioned their uses for the herbs left in the garden. While running across a note left by the owner, I emailed them, desperate to attain the recipes they mentioned. I am so glad I did--Laura Curlin, you are a vegetable side genius!!! The black beans and the potatoes are from Laura. Thank you! You have restored my faith in gardening again and conquering these pesky moles that have destroyed my attempts with their tunnels this year. I will prevail!

The baked tomatoes are from Gourmet magazine--something I've been dying to try. Reading the reviews though, people mentioned that they turned out a soupy--but to us, that's just a reason to use crisp, hearty bread to sop up the juices of summer tomatoes! I added basil and green onions, but here is the original recipe if you would like to see it.

This was an amazing meal for us. Hope you try these--you won't be sorry you did.

QUICK BLACK BEANS WITH MINT AND FETA

You can serve these as a side with grilled chicken, etc. or as a middle-eastern dinner when plated together with hummus, naan or pita crisps, falafels and sauteed peppers and onions...Top Falafel with Greek Yogurt

2 (15oz) cans black beans, rinsed and drained
½ c. red onion, very finely chopped
½ c. reduced fat crumbled feta cheese
2 Tbsp. extra virgin olive oil
2 Tbsp. fresh lemon juice
½ c. fresh mint leaves, chopped

salt and pepper to taste

Toss all ingredients place in refrigerator for 30 minutes. Bring to room temp. 10 min. before serving.

Serves 4

ROASTED NEW POTATOES WITH OLIVES

You can serve this cooled instead of traditional potato salad.

2 lbs. small red new potatoes, rinsed dried and halved or med. size red potatoes, cut in 1" cubes
2 Tbsp. olive oil
1 ¼ tsp. dried Herbes de Provence or dried thyme
salt and freshly ground pepper
½ cup pitted and coarsely chopped kalamata olives (I used a blend of Greek blend)
1/2 small red onion, cut into thin slivers
2 Tbsp. chopped fresh flat leaf parsley
1 tbsp. malt vinegar or rice wine vinegar (I used red-wine vinegar)
1 Tbsp. Greek yogurt
1 small garlic clove, minced
3 Tbsp. extra virgin olive oil

Toss potatoes in oil and herbs. Add salt and pepper; place cut side down in s single layer on a cookie sheet. Set pan in a cold oven; heat to 450 degrees. Roast until cut side is golden brown and potatoes are tender, 20-25 min.

Whisk vinegar, yogurt, olives, onion, garlic, and parsley. Add salt and pepper and then whisk in a slowly poured stream of olive oil. Pour dressing over warm potatoes toss to coat. Serve room temp. for best results.

Laura's Note: Whenever we have these potatoes leftover, I add them to an omelet for dinner or I spread it in a single layer on a plate and top with salad greens, red or yellow sweet pepper slices, feta, grape tomatoes, chicken, olive oil and a squeeze of fresh lemon juice.

BAKED GARDEN TOMATOES WITH CHEESE

**You can core and seed the tomatoes if you'd like to make this less "soupy". Or serve with a slotted spoon.

2 tablespoons extra-virgin olive oil

3 garlic cloves, chopped

1 medium onion, chopped

1 3/4 pounds fresh vine-ripened or heirloom tomatoes, cut into 1/2-inch pieces

3 tablespoons chopped fresh chives

1 green onion (my addition)

1 cup (packed) freshly grated Parmesan cheese

1 cup (packed) freshly grated Romano cheese

2 Tbsp. chopped fresh basil

Two more ways to go: Add chopped fresh basil leaves and/or small cubes of mozzarella cheese. Or use yellow and green tomatoes with the red ones to add summer color.

Preheat oven to 350°F. Heat 2 tablespoons oil in heavy large skillet over medium heat. Add garlic and sauté until fragrant, about 30 seconds. Add onion and sauté until soft, about 6 minutes. Add tomatoes, reduce heat to medium-low, and cook until beginning to soften, about 5 minutes.

Mix in chives (and green onion if using); season with salt and pepper. Transfer tomato mixture to prepared baking dish; sprinkle grated cheeses over. Top with basil (if using).

Bake until cheese melts and begins to turn golden, about 20 minutes. Serve warm with big chunks of crusty European bread.

Makes about 4 servings or so.