Beans and Legumes

Korean Veggie Chili

Chili con Tempeh! Huh?

There is nothing like a really good bowl of something hot and filling on a chilly night. Yet sometimes, chili is just good on some chips with vegan cheese for nachos. Over some cornbread. Or some rice crackers. Rice noodles are great. Even over rice. Sorry, I gotta have my rice everyday.

 

Chili is one of those meals like soup that has the protein base with tomatoes in there somewhere. Different vegetables are also tossed in, as well as some kind of broth, beans, and spice choices. All combined and served with biscuits, cornbread, or even tortilla chips.

For something more hearty, I chose to use tempeh instead of just beans or tofu. Usually, I bake the tempeh to help add another depth of flavor. The browning or roasting aspect helps deepens the flavor; it builds a base, a foundation that sets the entire stage for the chili.

Beans add extra protein as well as fiber. I chose black beans for their heartiness as well as their slight sweetness. While adding corn for a hint of sweetness, as well as corn is a good source of vitamin C and fiber. Still, be careful not to eat too much corn, it’s high in sugar content and will blow you up – inflame you, cause you to appear bigger than you really are. Yet when you balance foods, it lessens the effects of a single food on it’s own. That is why when you eat things that are flour, sugar, fat and fried (all inflammatory), it creates a reaction within your body that has damaging effects when eaten regularly.

Korean Veggie Chili

Ingredients

  • 2 tablespoon water
  • 1 cup onions, diced
  • 1 cup red bell pepper, diced
  • 1 cup celery, thinly sliced
  • 2 garlic cloves, minced
  • 1-inch piece ginger
  • 1 teaspoon sesame seeds, roasted and ground
  • 1 teaspoon ground cinnamon
  • 1 tablespoon gochujang (red pepper paste)
  • 1 perilla or shiso leaf, chiffonade,
  • 1 teaspoon soy sauce or tamari
  • 1 (15-ounce) can of black beans, drained and rinsed
  • 1 (14.5-ounce) can of fire-roasted tomatoes, undrained
  • 1 cup fresh or frozen yellow or white corn
  • 2 cups water
  • 4 green onions, thinly sliced

Instructions

    Preparation
  1. Sauté 2 tablespoons water, onions, bell peppers, celery, garlic, and ginger in a medium-high heat pot until onions are translucent.
  2. Add ground sesame seeds, cinnamon, gochujang, and perlla or shiso leaf. Continue to sauté to intensify the flavors by caramelizing the onions, peppers, and gochujang for 3 minutes.
  3. Add black beans, undrained tomatoes, corn, and 2 cups water.
  4. Bring to a boil; reduce heat, simmer for 30 minutes. You can cook longer to intensify the flavor. If that is the case then simmer for 45 minutes total.
  5. Serve with blue corn chips, rice crackers, corn bread, biscuits, rice, or noodles.
http://www.beyondnfinity.com/korean-veggie-chili/

 

Vegan Mofo #27 Korean Cannellini Bean Soup W/Sea Vegetables

Here’s To A Warm Stormy Night In

Hurricane season is still going on here in Florida. Even though it isn’t going to hit us directly, we are still getting rainy weather from it. It’s in those nights that having a hot bowl of a hearty bean soup with fresh baked Italian bread or a piece of gluten-free bread would be nice.

 

Now this isn’t just a cannellini bean soup, this one has seaweed in it. I couldn’t resist. I love Asian ingredients – mostly Korean and Japanese. I tend to eat seaweed often. However, being acne prone it isn’t a great thing to do. Still, it’s difficult to resist. Seaweed is so versatile that it can be used in multiple ways. We know that kombu is often used in beans, yet I use nori, wakame, or even miyeok. Miyeok is used for birthday soup. Yum!

 

Usually when you make a bean soup, some kind of green leafy vegetable is used, like kale, mustard greens, or collard greens. Yet because I love seaweed, I thought it would work better and give it a salty aspect without having to add any as well as adding that extra special Asian feel. I also add a touch of gochujang. Always adding a little Korean to the dish in some way. I love Korean flavors. It’s a part of me. Which is strange considering I’m not Korean. Between the creaminess of the beans, the slight saltiness of the sea vegetables, and the kick from the gochujang; it’s pure heaven. Eating is Heaven. – Korean Proverb

 

Vegan Mofo #27 Cannellini Bean Soup W/Sea Vegetables

Ingredients

  • 1 cup of dried cannellini beans
  • 1/2 cup onion, diced
  • 2 garlic cloves. minced
  • 2 celery rib, thinly sliced
  • 1 sesame leaf (perilla or shiso leaf, if not then 1 tablspoon basil), chiffonade
  • 1 teaspoon gochujang (Korean Red pepper paste)
  • 1/4 cup wakame or nori, broken up
  • 5 cups water
  • 1 teaspoon sesame oil

Instructions

  1. Pick through and wash beans.
  2. Add onions, garlic, celery, sesame leaf or basil, gochujang, sea vegetable, and water to a stock pot.
  3. Bring to a boil. Lower heat and simmer for 2 hours. Keep an eye out for if you need tot add any more liquid, if needed.
  4. Once beans are tender, add sesame oil.
  5. Stir and serve
http://www.beyondnfinity.com/cannellini-bean-soup-wsea-vegetables/

Vegan Mofo #23 Portobello Mushroom Filets with Kale and Cannellini Beans

Hearty Goodness for a Fall Dinner

I love autumn. The slight chill in the air. The exchanging of light summer clothes for warmer clothing and blankets. The preparation for Halloween , Thanksgiving, and Christmas. The aroma of soups and stews bubbling away in the kitchen. It is also a time when heartier meals are in order. One of those meals are are those that involve the great mature “CRIMINO” mushroom – a larger version of the little brown crimini mushroom. These beauties have a dense flavor giving way for both a “meaty” flavor and texture extremely satisfying to plant eaters and meat eaters alike. Which brings me to this dish:

 

 

Yes, I have an entire plate of protein here yet it’s filling, satisfying, and simply delicious. Now you can also make this Korean by adding a bowl a rice, a bowl of soup, more vegetables, sauces, and kimchi; then you have a really satisfying and exciting meal.

 

 

Vegan Mofo #23 Portobello Mushroom Filets with Kale and Cannellini Beans

Ingredients

  • 1 pound dried cannellini beans or 2 cans cannellini beans (drained and rinsed)
  • 1 medium onion, diced and divided
  • 6 cloves garlic, minced and divded
  • 1 bay leaf
  • 2 ribs celery, thinly sliced and divided
  • 1 bunch kale, shredded
  • 3 portobello mushroom caps, stems and gills removed
  • 2 teaspoons balsamic vinegar
  • Salt and pepper to taste

Instructions

    Cannellini Beans
  1. If using dried beans, sort through beans to eliminate stones and sticks. Rinse.
  2. Place beans in a pot and cover with at least 2 inches of water or 5 or 6 cups of water, 1/4 cup celery, 1/2 cup onions, 1 teaspoon garlic, and one bay leaf.
  3. Boil for at least 10 minutes, then lower heat and simmer for 1 1/2 or until tender.
  4. Remove bay leaf.
  5. If using canned, drain and rinse beans in a colander. Sauté 1/4 cup celery, 1/2 cup onions and 1 bay leaf in a pot until translucent. Add 2 cups of water or vegetable broth (if desired) and 1 teaspoon minced garlic.
  6. Bring to a gentle boil for 10 minutes, then lower heat and simmer for 30 minutes.
  7. Remove bay leaf.
  8. Kale
  9. Rinse and take leaves off stem. You can dice the stem and sauté if you like.
  10. Sauté 1/4 cup celery, 1/4 cup onion, and kale. Add garlic and 1 cups water or vegetable broth (if desired). Cook on medium for 20 minutes.
  11. Portobello Mushrooms
  12. Take stems and gills off portobello mushrooms.
  13. Chop one of the three mushrooms,. Set aside.
  14. Add a teaspoon of olive oil or 1 tablespoon of water in with the portobello mushrooms in a skillet (to water sauté) until brown.
  15. Remove from skillet.
  16. Add remaining onions, and garlic to skillet with 1 tablespoon water scrapping all the bits in the skillet until onions are translucent.
  17. Add balsamic. Cook an additional 10 minutes.
  18. Presentation
  19. Place beans on plate.
  20. Top with kale.
  21. Add a portobello mushroom cap.
  22. Top with sauce.
  23. Serve.
http://www.beyondnfinity.com/portobello-mushroom-filets-with-kale-and-cannellini-beans/

 

 

Vegan Mofo #4 Zucchini Lasagne

Say it with me, zucchini! Lasagne!

Admit it, those two words in the same sentence sends you into a serious full on drool. Can you see it? Imagine if you will the garlic basil sauce ladled on tofu ricotta and veggies or mushrooms between tender pasta sheets.What happens when you open the refrigerator door to find that you don’t have most of those ingredients?

You switch gears and get creative. Here’s where ta da!! Zucchini comes in.

Zucchini makes a great substitute for pasta when you’re trying to cut back and/or eliminate wheat from your diet. This dish came together because I hadn’t gone shopping and this was all I had in the house at the time.

Serve it with a a salad of your choosing and it makes for a light meal.

Zucchini Lasagne

Ingredients

  • 3 zucchini, thinly sliced
  • 2 14 ounce cans cannellini beans, rinsed and drained
  • 1 bunch kale, washed, trimmed, and chopped
  • 1 cup vegetable broth, divided
  • 2 cups of tomato sauce
  • 2 garlic cloves, minced and halved
  • 1 medium onion, chopped and halved
  • salt and pepper to taste

Instructions

    Kale
  1. Add kale, half the onion and garlic to med high heat skillet and saute with vegetable broth about 5 mins. Set aside.
  2. Beans
  3. Place drained beans into food processor or high speed blender. Puree until smooth. Salt and pepper to taste.
  4. Zucchini
  5. Cut ends off zucchini. Slice thinly with a knife or a mandolin.
  6. Tomato Sauce
  7. Saute the rest of the onion until translucent. Add garlic and tomato sauce. Salt and pepper to taste. Cook for 10 minutes.
  8. Assemble
  9. Place three slices overlapping on a plate.
  10. Spread desired amount of bean puree over zucchini slices.
  11. Sprinkle desired amount of kale over bean puree.
  12. Spoon on desired amount of sauce over kale.
  13. Top with three overlapping slices of zucchini in a different direction (if desired).
  14. Repeat layering three more times.
  15. Serve with a salad of your choice.
http://www.beyondnfinity.com/zucchini-lasagne/

If you like, you can add fresh basil to the sauce or chiffonade  and sprinkle over top as a garnish.

Once you get the hang of this recipe, you’ll be making it quickly and often for you and your family.

Happy eating!

 

 

 

 

 

 

Blue Corn Tacos: Taco Tuesday

In our house, sometimes we like to have themed nights for our meals. On this night, we decided to have tacos simply because there wasn’t much in the kitchen. I hadn’t gone grocery shopping yet so I took inventory of what was available to pull together some tacos.

Taco Tuesday

Prep Time: 15 minutes

Cook Time: 3 minutes

Total Time: 18 minutes

Ingredients

  • 1 can of vegetarian low fat refried beans or 2 cups leftover cooked beans, mashed
  • 1 package of blue corn hard tortillas
  • 2 cups kale leaves, shredded
  • 1 tomato, chopped
  • 2 carrots, julienne (optional)
  • taco sauce or salsa (if desired)

Instructions

    Beans
  1. If using canned refried beans, prepare according to product instructions.
  2. If using leftover cooked beans, mash beans with a potato masher or fork.
  3. Add 1-2 tablespoons salsa to the beans, if desired and heat.
  4. Tortillas
  5. Prepare tortillas according to package instructions.
  6. Kale
  7. Wash and removed leaves from stem.
  8. Roll leaves and slice.
  9. Set aside.
  10. Tomato
  11. Core tomato and chop to desired size.
  12. Carrots
  13. Wash and cut each carrot into three sections.
  14. Slice each carrot piece length-wise.
  15. Julienne each slice.
http://www.beyondnfinity.com/blue-corn-tacos-taco-tuesday/

Beans and Japanese Rice on Laundry Day

In Louisiana, red beans and rice is traditionally served on Mondays. This tradition dates back to a time in New Orleans when Mondays was the day that laundry was done. Laundry was an all day event filling with scrubbing, washing, rinsing, drying, and folding. Since there wouldn’t be time to actually be in the kitchen to oversee pots and pans, a pot of beans cooking for two hours or more was ideal. The results produce a creamy flavorful pot of beans.

Beans and Japanese Rice

Cook Time: 3 hours

Total Time: 3 hours

Ingredients

  • 1 1/2 cups dried pinto beans
  • 6 cups water
  • 1 med bell pepper
  • 1 med onion
  • 2 stalks or ribs celery
  • 3 garlic clove, minced
  • 1/2 teaspoon paprika
  • 1/4 teaspoon cayenne
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon dried thyme
  • 2 teaspoons tamari
  • Sriracha

Instructions

    Japanese Rice
  1. Prepare according to package.
  2. Beans
  3. Place all ingredients except Siriracha into a pot.
  4. Cook for 2-3 hours, until beans start to fall apart, stirring occasionally.
  5. Serve over rice.
http://www.beyondnfinity.com/beans-and-japanese-rice-on-laundry-day/

Vegan Mofo #24 Black Bean Soup

 

You can not get any simpler than this on a cool night. You can have it as a soup or with rice and some plantains. I love them in a bowl piping hot with spoon in hand gently scooping up a taste of hearty goodness into my eager awaiting mouth.

 

Vegan Mofo #24 Black Bean Soup

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Yield: Serves 4

Ingredients

  • 1 cup dried black beans, washed
  • 5 cups water
  • 1/2 cup onions, diced
  • 1/2 cup celery, chopped
  • 1 clove garlic, minced
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon cayenne pepper
  • 2 tablespoons tomato puree (or ketchup)

Instructions

  1. Sort and rinse beans.
  2. Place beans and water in a stock pot.
  3. After 45 minutes add onions, celery, garlic, black pepper, cayenne pepper, and tomato puree.
  4. Cook until beans are softened for another 45 minutes.
http://www.beyondnfinity.com/vegan-mofo-24-black-bean-soup/