Kidney bean–brown rice chili

I will admit that most of the time, when a recipe calls for dry beans, I substitute canned. (So far on this blog there has only been one exception.) Despite the fact that 99% of the prep is hands-off, cooking beans from scratch still requires me to remember to soak them the night before. Even the quick-soak method means I need to start the recipe over an hour ahead of time. My point is, I understand if you choose to use canned beans in this recipe (which is, like the skinny bitchtastic brownies, from Skinny Bitch in the Kitch), BUT I do highly recommend going the dry bean route. The firm bite and chewy texture of freshly cooked beans is just so different, and so much better, than canned. That said, I’d estimate you could replace the dry beans with three 15-oz. cans of rinsed and drained kidney beans if you’d prefer.

2 cups dry red kidney beans
1 Tbsp coconut oil (or canola oil)
2 onions, chopped
2 cloves garlic, minced
1/4 cup chili powder
1 1/2 tsp sea salt
1 tsp black pepper
1 tsp ground cumin
1 tsp dried oregano
1/2 tsp dried sage
Pinch cayenne pepper
15-oz. can diced tomatoes
1/2 cup medium-grain brown rice
1 red bell pepper, chopped
1 carrot, peeled and shredded
4-6 corn tortillas, cut into strips (optional)

In a large stockpot, combine beans and enough cold water to cover by 2 inches. Cover and let sit for 8 hours or overnight. (Alternatively, bring to a boil over high heat, cover, remove from heat, and let sit for 1 hour.)



Drain the beans, return them to the stockpot, and cover with water by 1 inch. Bring to a boil over high heat, then reduce to a simmer.

Meanwhile, heat the oil in a skillet over medium heat. Add the onions and sauté for 4 minutes. Add the garlic, chili powder, salt, pepper, cumin, oregano, sage, and cayenne and sauté for 1 more minute.



(Sorry for the blurry pic!) Add the onion mixture to the beans...



...along with the tomatoes and rice.



Cook for 30 minutes, stirring occasionally. Add the bell pepper and cook for 15 more minutes. Add the carrot and cook for 5 more minutes, or until the beans and rice are tender.



Serve with homemade tortilla strips, if you wish: while the chili is cooking, preheat the oven to 400 degrees. Grease a baking sheet with cooking spray, and arrange the cut-up tortillas in a single layer. Mist the top with cooking spray, and sprinkle with salt. Bake for 3-5 minutes, or until just beginning to brown. Set aside to cool until the chili’s done.



I LOVED this chili; in fact, I think it gave my three-bean chili a run for its money! I’m convinced that using dry beans made all the difference, since the chewy texture they lend (along with the rice) is the highlight of the dish. It’s quite mildly spiced, but feel free to add a minced jalapeño or more cayenne to kick up the heat if you wish. The crispy baked tortilla strips added a fun crunch and pulled the whole thing together nicely. If I’d had any cilantro, I would have stirred some in at the end. This would also be great served with guacamole or vegan sour cream. It’s low-fat, super-filling, and even better leftover!



Yield: 6-8 servings. Per serving (6): 338 calories, 4.2g fat (2g sat), 61g carbs, 20g fiber, 17.6g protein.
Per serving (8): 253 calories, 3.1g fat (1.5g sat), 45.8g carbs, 15g fiber, 13.2g protein.

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Rainbow Mexi-quinoa medley

I made a produce-packed trip to the grocery store a couple Thursdays ago, so when I got home after work on Friday, I decided to kick off the weekend with something fresh, light, and healthy. I pretty much improvised this as I went along, and it turned out great. The amounts listed below, especially the dressing ingredients, are low-balled estimates, so feel free to add an extra drizzle of oil or dash of cumin if you feel it needs it.

1/2 cup quinoa, rinsed well
1/2 cup fresh or thawed frozen corn
1/4 cup chunky salsa
15-oz. can black beans, rinsed and drained
1 pint grape or cherry tomatoes, halved
1 ripe avocado, pitted and diced
1T olive oil
1T lime juice
2 tsp ground cumin
2 tsp chili powder
1/4 tsp cayenne pepper (optional)
1/2 cup chopped cilantro

Immediately after you cut the avocado, transfer it to a large bowl and toss with 1T lime juice to prevent it from browning. Mix well, but gently; you want the avocado pieces to stay distinct (rather than turning it into guacamole). Add the beans and tomatoes to the avocado.



Bring 1 cup of water to a boil in a small saucepan. Add a pinch of salt, stir in the quinoa, cover, and reduce heat to medium. Simmer for 12 minutes. Stir in the corn and salsa, re-cover, and cook for 2-3 minutes more.



While the quinoa is simmering, whisk the olive oil, lime juice, cumin, chili powder, and cayenne with 2T warm water in a small bowl. When the quinoa is done, fluff it up with a fork and add to the bean and veggie mixture. Add the dressing mixture and toss to combine. Season to taste with salt, fold in the cilantro, and serve.

It was delicious! I love the snappy consistency of quinoa, but I’m glad that I included little enough that the veggies were the star. The sweet, juicy tomatoes played well off the cilantro and spices. Black beans and corn are a match made in heaven, if you ask me, and the lush and creamy avocado rounded out the dish beautifully. It’s an explosion of textures and flavors, not to mention a nutritional powerhouse. And how great are those colors? Hello, summer!



Yield: 3 servings. Per serving: 343 calories, 10.9g fat (2g sat), 51.8g carbs, 12g fiber, 13.5g protein.

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Roasted potato wraps w/black bean hummus
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Roasted potato wraps w/black bean hummus

I'd had this recipe from the Whole Foods site, for black bean "hummus," bookmarked for quite awhile. When I came across this other recipe in Vegetarian Times, for potato tacos, the hummus immediately came to mind. I put my own spin on the "tacos," but the hummus recipe was excellent already. I knew those two would marry perfectly, and they did! Without further ado, I present to you the happy couple.

For the wraps:
2 large potatoes, scrubbed, peeled if desired
1T olive oil
1 tsp salt
1T canola oil
1 medium onion, diced
1 green bell pepper, diced
2 cloves garlic, minced
1 tsp ground cumin
1/2 tsp cayenne pepper (optional)
2T chopped cilantro
2 tsp lemon juice
Salt and pepper to taste
4 whole wheat flour tortillas, warmed
Salsa, for serving

For the hummus:
1 can black beans, rinsed and drained
1/4 cup tahini
2 cloves garlic, minced
1 tsp ground cumin
1/4 tsp cayenne pepper (optional)
2T olive oil
2T warm water
2 tsp lemon juice
2 tsp soy sauce
1/2 cup cilantro
Salt to taste

First, you’ll want to get your potatoes going. Preheat the oven to 475 degrees. Chop the potatoes into 1/2-inch pieces and place on a rimmed baking sheet. Drizzle on the olive oil, sprinkle on the salt, and toss to combine. (I lined my baking sheet with foil, but I actually don’t recommend it; there was a lot of “stickage,” despite the oil.)



Roast for 20-25 minutes. Take them out every 6-8 minutes and stir them around so that they brown on all sides. Set aside when done.

While those are cooking, make the hummus. Combine all ingredients except cilantro and salt in a food processor. I threw in a couple slices of pickled jalapeño too; you can improvise however you want.



Pulse a few times to combine, then process until smooth. Scrape down the sides and add the cilantro.



Pulse 10-15 times to combine. Scrape down the sides again and give it a taste. Season with salt to taste, and process one more time, for about 10 seconds. Transfer the hummus to a bowl. Have some tortilla chips handy so you can snack on it as you’re preparing the wraps.



Heat the canola oil in a large nonstick skillet over medium heat. Add the onions and green pepper and cook and stir until softened, about 5 minutes. Add the garlic, cumin, and cayenne and cook and stir until fragrant, about 30 seconds.



Add the potatoes and toss to coat and heat through. Stir in the lemon juice and cilantro and remove from heat. Season with salt and pepper to taste.



Now for the assembly: place a tortilla on a plate and spread on a big glop of the hummus.



Pile 1/4 of the potato mixture on top. (You can also add any taco-type fillings you like, be it lettuce, [soy] cheese, chopped tomatoes, etc.)



Fold in the sides of the tortilla, roll it up, and place seam side-down on the plate. Spoon salsa generously on top.



If you've never had potatoes in Mexican food, you are missing out! These wraps are irresistible, and they made a great lunch the rest of the week.



Yield: 4 wraps. Per wrap (without hummus): 219 calories, 9g fat (1g sat), 36g carbs, 11g fiber, 8g protein.
Per 1/4 cup hummus: 127 calories, 7.5g fat (.5g sat), 10.5g carbs, 3.8g fiber, 5.3g protein.

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Watermelon agua fresca

I’m jumping on the Cinco de Mayo bandwagon here. Sure, it’s about as meaningful a holiday in America as St. Patrick’s Day, but I am categorically in favor of any celebration where Mexican food is involved. Agua fresca is a simple and refreshing drink made with liquefied fruit combined with an acid and sometimes seeds, flowers, or other additives. It’s commonly sold at roadside stands in Mexico and Central America, and it's a great way to cool off on a hot day. I bet if you throw in some vodka, it could also make a killer cocktail.

2 1/2 lbs. seedless watermelon, cubed
1/4 cup superfine sugar, sugar, agave nectar, Splenda, etc.
Juice of 1 lime
1 cup ice cubes



Put everything in a blender or food processor, and blend until smooth. Complicated, I know.



Strain the mixture over a pitcher or carafe. If your strainer is like mine, it might take a few minutes to strain it all, but it’s worth it.



Serve in tall, frosty glasses, garnished with a slice of the lime if you like. It's sweet and summery, and makes the perfect foil for spicy Mexican food.



Yield: about 6 servings. Per serving: 91 calories, trace fat, 23g carbs, 1g fiber, 1g protein.

P.S.—If you're looking for something fast and festive to fix tonight, try what I did last night. In a large skillet or saucepan, combine 1 can chili beans (with sauce), 2 cans rinsed and drained black beans, 1 can rinsed and drained sweet corn (Mexi-corn would be great here), and 1 undrained can of diced tomatoes with green chiles. Add about a tsp of ground cumin, 1/2 tsp garlic powder, 1/2 tsp chili powder, and a pinch of cayenne pepper if you want it hot. If you'd like to include some fresh veggies, sauté up a chopped onion and green pepper before adding everything else to the skillet. Heat and serve with tortilla chips or warmed corn or flour tortillas, plus any other accompaniments you want, like salsa, soy sour cream, chopped avocado, etc. ¡Olé!

White bean & broccoli pasta toss

A little over a year ago, I ate at a swanky restaurant downtown called Seven. The dish that jumped out at me, orecchiette with broccoli rabe and cannellini beans, was delicious— simple and elegant Tuscan ingredients kissed with garlic and olive oil. Just a couple months later, I found a strikingly similar recipe in EatingWell magazine. I replaced the broccoli rabe with regular broccoli and omitted the cheese, but changed little else. The result is a light and lovely restaurant-quality meal at home. The breadcrumb topping is optional, but I highly recommend including it; the delightful crunch is a great foil to the creamy beans.

For the pasta:
8 oz. whole wheat shells, orecchiette, or chiocciole
1 bunch broccoli, cut into small pieces
1 1/2 cups vegetable broth
1T all-purpose flour
2T olive oil
4 cloves garlic, minced
1 can navy/cannellini beans, rinsed and drained
2T red wine vinegar
1/4 tsp salt
1/4 tsp pepper

For the breadcrumbs:
2 slices whole wheat bread, crusts trimmed
1T olive oil
1/8 tsp salt
1/8 tsp garlic powder



Tear the bread into pieces and pulse in a food processor into coarse crumbs. In a small bowl, toss the crumbs with the olive oil, salt, and garlic powder. Cook and stir the crumbs in a skillet over medium heat until golden and crisp, about 3 to 5 minutes, then set aside.



Meanwhile, bring a large pot of water to a boil, and cook the pasta according to package directions. Add the broccoli during the last 2 to 3 minutes. Drain the mixture, and dry out the pot. Look at that beautiful bright green broccoli!



Whisk the broth and flour in a small bowl until smooth. Heat the oil in the pot over medium-high heat. Add the garlic and cook, stirring constantly, until fragrant, about 30 seconds. Add the broth mixture and bring to a simmer, whisking constantly, until it thickens, 3 to 4 minutes. Stir in the beans, vinegar, salt, and pepper...



...then add the pasta and broccoli. Cook and stir until the pasta is thoroughly coated and the mixture is heated through, about 1 minute. I love the way the beans nestle into the shells.



Remove from the heat, top with the toasted breadcrumbs, and serve immediately. I like to dust on a little nutritional yeast too, and feel free to drizzle on some extra olive oil as well. You can change up the main vegetable if you want (I bet this would be great with asparagus), or add extra veggies (like an onion or a couple shallots). For me, this pasta provides a warm and welcome segway into spring.



Yield: 4 servings. Per serving: 442 calories, 11.5g fat (1.6g sat), 72.2g carbs, 14g fiber, 19.3g protein.

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Dal makhani: a refresher

As you may or may not remember, my friend Henry and I took a vegetarian Indian cooking class last October, where we learned to make vegetable kofta curry, palak paneer, mango chutney, and one of our favorite Indian dishes ever, dal makhani. In December, we revisited those recipes and made kofta curry and dal makhani for ourselves and Tyler. Recently, I made dal makhani myself at home, and (as is my tendency) I made the recipe healthier and a bit more accessible. Since, as you know, I don’t mind having tons of leftovers, I made a biiig batch, with a full pound of lentils. Don’t be dismayed by its large size, though—it keeps extremely well, and it tastes even better the next day.

1 lb lentils
2T corn or canola oil
1 tsp cumin seeds
1T minced garlic, or garlic paste
1T minced ginger, or ginger paste
1 large onion, diced
1 can kidney beans, rinsed and drained
10-oz. can diced tomatoes w/green chiles (like Ro-Tel)
8-oz. can tomato sauce
1 tsp garam masala
1/2 tsp chili powder
1/2 tsp turmeric
1/4 tsp coriander
Salt to taste
Cilantro, chopped

Rinse the lentils and pick out any bad ones. In an extra-large saucepan, submerge them in 8 cups of water. Bring to a boil, then cover and simmer for 25 minutes, stirring regularly. Drain in a colander when done. While the lentils are working, cook yourself some rice. I like brown basmati with homemade Indian food, but feel free to use whatever you have.

In another large saucepan (or just wait until the lentils are done and use the same one), heat the oil over medium heat. Add the cumin seeds, garlic, and ginger, and cook and stir for 30 seconds. Add the onion and sauté for 5 minutes, until translucent. Add the diced tomatoes, with their juice, and cook and stir for 5 more minutes.



Add the tomato sauce, then the garam masala, chili powder, turmeric, and coriander.



Gently stir in the kidney beans, then the lentils.



Add water until it reaches a thick but saucy consistency. Season with salt to taste. If you want to make it a little richer, you can mix in 2-4T of Earth Balance (or ghee, if you're so inclined) at the end. "Makhani" does mean "butter," after all, but I find it’s just as good without it.



Spoon up some rice, top it with a nice big scoop of the dal, and crown it with a sprinkle of cilantro. It’s super thick and hearty, with a robust balance of spices. I’m not a fan of traditional comfort food, so I prefer to say farewell to winter with something still warm and soothing, but a little more exotic—this fits the bill perfectly.



Yield: 8 servings. Per serving, without rice: 300 calories, 5g fat (trace sat), 48g carbs, 21g fiber, 18g protein.

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Tuscan white bean dip

Quite awhile back, I made a promise to someday post my favorite white bean dip recipe, and at long last, here it is. It’s from Giada de Laurentiis’ first cookbook, and it’s the first recipe I made when I got it. For all intents and purposes, it’s white bean hummus, so it’s no wonder I zeroed in on it. The ingredient list is short and sweet, and everything comes together so simply that you’ll be amazed at the depth of flavor it attains. Use your best olive oil for this, because you’ll taste it in every bite. I bet it would be even better made with fresh cooked beans; let me know if you try it that way.

1 can cannellini/navy beans, rinsed and drained
2-4 cloves garlic, peeled
1/2 tsp salt
1/4 tsp black pepper
2T lemon juice
1/4 cup (packed) fresh Italian parsley
1/4 cup olive oil
Pita chips, for serving



Place the beans, garlic, salt, pepper, and lemon juice in the bowl of a food processor. Adjust the garlic to your taste—I put in four cloves, and the garlic flavor in the finished product was über-powerful. That’s how I like it, but if you want it subtler, feel free to use just a clove or two.



Pulse the food processor until everything is roughly chopped and combined. Add the parsley and pulse that in as well.



Pause to scrape down the sides of the bowl, then turn it on full blast. Stream the olive oil in through the top until the dip looks smooth but still thick.



With the motor still running, stream in water until the dip looks just a little thinner than you’d like it—it’ll thicken as it sits. Let the food processor run for about 2 minutes to purée it thoroughly, scraping down the sides again if needed.

As you can see, I went the quick route and ate mine with storebought pita chips, but I’d highly recommend you cut up some fresh pita, brush with olive oil, sprinkle with salt and pepper, and bake at 400 degrees for a few minutes until toasty.



Scrape the dip into a bowl, cover with plastic wrap, and place in the fridge for at least a couple hours to allow the flavors to meld and develop. When you take it out, you’ll be rewarded with an irrestistibly creamy and mouthwateringly aromatic snack. The buttery beans and the fruity olive oil lock together to form a supremely pleasing texture. Its mild green hue belies the zesty parsley essence within, and the garlic will kiss your every taste bud. Serve it with the pita chips, crackers, or vegetable crudités, or you can use it as a sandwich spread...but I won’t tell anyone if you sample some with a spoon.



Yield: about 8 servings. Per serving: 125 calories, 7g fat (1g sat), 12g carbs, 3g fiber, 4g protein.

Black bean-avocado enchiladas

This is my take on Deena Kastor’s avocado enchiladas recipe that I found in Fitness magazine. Who is Deena Kastor, you ask? Well, she happens to be the fastest female marathon runner in America – ten minutes faster than anyone else – and the 2004 Olympic bronze medalist. However, since we mortals don’t run 100 miles a week, we don’t need the massive amounts of (good) fats present in her original recipe. The version in Fitness was already lightened up, but I took it further (and made it much more wallet-friendly) by reducing the amount of avocado and replacing it with beans and bell pepper, and of course omitting the cheese. One thing I couldn’t feasibly do is halve the recipe—with so many canned goods and whole vegetables, it would have wasted far too much food. So no matter how long it takes me, I will be eating every last one of these babies. I’ve got no complaints, and you won’t either.

1T canola oil
1 small (or 1/2 large) yellow onion, diced
2+ garlic cloves, minced
1T sugar
4T ground cumin
3T dried oregano
1/2 tsp cayenne pepper, optional
28-oz. can crushed tomatoes
1 can or bottle of beer
1 cup water or vegetable broth
1T balsamic vinegar
3 ripe avocados, peeled, seeded, and chopped
Juice of 1 lime
1 can black beans, rinsed and drained
1 cup cilantro, chopped
1 small (or 1/2 large) red onion, diced
1 small green pepper, diced
1 jalapeño, seeded and diced
3/4 tsp salt
20 corn tortillas



Heat the oil in a large saucepan over medium heat. Add the yellow onion and sauté for 5 minutes. Add the garlic, sugar, cumin, and oregano and sauté for 2 minutes.



Add the tomatoes, beer, and water or broth, turn the heat to low, and simmer for 20 minutes.



Meanwhile, preheat the oven to 400 degrees. Scoop out and chop the avocado flesh...



...toss right away with the lime juice, and then add in the beans, cilantro, red onion, green pepper, jalapeño, and salt.



Gently (you’re not making guacamole here) mix everything together with a large spoon. This filling would also be amazing mixed with cooled cooked brown rice, or eaten plain as a dip for tortilla chips.



Add the balsamic vinegar to the simmered sauce and remove from the heat. Spread 1/2 cup sauce on the bottom of a greased baking dish. (I ended up using two dishes, a 9x13 and an 11x7, and they fit exactly 20 enchiladas.) Dip the tortillas in the remaining sauce to soften—I found the best way to do this is to submerge about four tortillas at a time in the warm sauce, and then fish each one out as needed with a pair of tongs. Spoon about 3T of the filling onto each tortilla, one at a time, and roll them up gently.



Arrange them in rows, seam sides down, in the baking dish(es). Spoon some extra sauce over the top, but be sure to save some sauce for serving.



Cover with foil and bake for 25 minutes. Remove foil and allow to cool for 10-15 minutes.



Spoon the reserved sauce on top, and serve plain or garnished with additional chopped cilantro. The tortillas drink up the sauce and become meltingly soft. The tender filling, though warmed throughout, retains the cool freshness of the cilantro and avocado. Thanks to all the luscious monounsaturated fat, these enchiladas are extra-satiating and -satisfying. Who even needs cheese?!



Yield: 20 enchiladas. Per serving (2 enchiladas): 308 calories, 12.6g fat (1.7g sat), 43g carbs, 12g fiber, 8g protein.

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