Category Archives: Lunch
I call this my emergency chili, because I always have these ingredients on hand. This can be cooked on the stovetop or using a slow-cooker. This chili is delicious and very filling. It is packed with protein, fiber, and lycopene, beta carotene, potassium and vitamins C and E. Unlike other canned fruits and vegetables tomatoes do not lose their nutrients in the canned process. In fact canned and cooked tomatoes contain more lycopene than fresh tomatoes.
2 15 ounce cans fire roasted diced tomatoes
1 15 ounce can diced tomatoes
30 ounce’s canned black beans
30 ounce’s canned red kidney beans
30 ounce’s canned light red kidney beans
1 teaspoon olive oil
2 onions, chopped
1 teaspoon garlic, minced
1 teaspoon garlic powder
¼ teaspoon turmeric
¼ teaspoon cinnamon
½ teaspoon cayenne
½ teaspoon cumin
1 teaspoon chili powder
Salt and Pepper to taste
1. Heat olive oil in a skillet over medium heat. Add onions and garlic, sauté until onions are translucent, approximately 5-10 minutes.
2. Slightly drain the tomatoes, pour out about a tablespoon from each can. Combine tomatoes, onions, and spices in cooking method of choice, either slow cooker or stew pot.
3. Drain and rinse canned beans. Add beans to mixture.
4. If cooking over stovetop let simmer for 1-1 ½ hours. If cooking in a crockpot it can cook on low for 8-9 hours or on high for 3-5 hours.
Just in time, I perfected my veggie burger; it’s officially awesome enough to share. I love summer barbeques for many reasons, eating outdoors, alcoholic beverages, watching the kids playing outside, and enjoying the weather (so long as it’s not too windy!) These veggie burgers can be made vegan (just make sure the bread crumbs are vegan.) Enjoy!
Mushroom Black Bean Veggie Burger
2 teaspoons olive oil
1 medium onion, chopped
2 teaspoons garlic, minced
1 cup mushrooms, diced
2 cups spinach
1 can 15 ounce black beans, rinsed and drained
½ cup oats (I used old fashioned, whole grain)
1 tablespoon ground flaxseed
½ teaspoon cayenne pepper
½ teaspoon black pepper
½ teaspoon salt (optional)
1 cup bread crumbs
½ cup oats
2 tablespoons ground flaxseed
1 teaspoon cayenne pepper
1 teaspoon garlic powder
1 teaspoon black pepper
1. Heat olive oil in large skillet, over medium heat. Add onions and garlic and sauté for five minutes.
2. Add mushrooms and spinach to skillet and sauté until the spinach welts down, approximately two minutes.
3. In a large bowl mash beans using a potato masher. The add veggies from the skillet. Then combine ½ cup oats, ground flaxseed, cayenne pepper, black pepper, and salt into the large bowl.
4. In a shallow bowl combine bread crumbs, oats, ground flaxseed, cayenne pepper, garlic powder, and black pepper.
5. Roll bean mixture into balls, approximately the size of a baseball. (Should make 5 balls.) Then using hands press balls into patty form.
6. Coat the patties in the shallow bowl mixture.
7. In a nonstick skillet heat, spray or grease skillet. Heat skillet and add patties. Cook approximately 2-3 minutes each side. Only some of my batch came apart while cooking, but were easily mashed back together. Enjoy!
Today’s Fiesta Friday recipes is a black bean Torta. My recipe for spicy corn makes a nice addition to this sandwich as well as my spicy guacamole.
Cali Black Bean Torta
2 tablespoons olive oil
½ onion, chopped
1 teaspoon minced garlic, or 1 clove minced
1 can black beans, rinsed and drained
1/3 cup salsa
1/3 teaspoon ground cumin
¼ teaspoon chili powder
Sourdough Bread, sliced
Monterey Jack Cheese, shredded
Optional Spicy Guacamole (under sides)
1. Heat oil in a large skillet. Add onion and garlic and sauté until onions are translucent.
2. Meanwhile, in a large bowl mash beans with a potato masher. Add remaining ingredients, except sourdough and cheese, into bowl and combine. ( Hint: It’s easy to combine using the potato masher.)
3. Add bean mixture into skillet with onion and heat through.
4. Toast Sourdough Bread.
5. Put bean mixture on sourdough bread. Sprinkle Monterey Jack Cheese on top, add optional toppings, and add the other slice of bread. Enjoy!
Optional Toppings: My spicy corn recipe (under sides), Tomato, cilantro, spicy guacamole (under sides) and or lime juice.