colourful crockpot chili

ah, chili. i only make chili a few times a year, but whenever i do, i kick myself for not making it more often. i loved this combination of black and white beans, sprinkled with some yummy yellow corn. while it was stewing, i was in awe with how awesomely colourful all the ingredients looked together. it was a bright culinary uplift in the drab and dreary winter.

• 3 cups cooked black beans
• 2 cups whole corn
• 1 cup navy beans
• 3 cups diced tomatoes
• 3 cloves garlic, diced
• 1/2 small onion, diced
• 4 oz. can green chilies
• 2 1/2 tablespoons cumin
• 1 1/2 tablespoons black pepper
• 2 teaspoons sea salt

toss all ingredients into a crock pot and let stew for 4-6 hours on medium. stir occasionally. the heat level of this chili is a mild medium, so add jalapenos or crushed red pepper for more kick.

broccoli and white beans

this was a side dish i whipped up when we needed something to go with our main course and the pantry was pretty bare. originally, i wasn't sure about the crunchiness of the broccoli with the texture of the creamy white beans. however, by the end of the bowl, i was looking forward to each green floret as it really created a nice contrast.

• 1/2 head of fresh broccoli, chopped
• 2 cups cooked white beans
• 1/4 cup apple cider vinegar
• 3 tablespoons sesame oil
• 2 cloves garlic, minced
• 1/2 teaspoon grated ginger
• 1/4 cup nutritional yeast

whisk the apple cider vinegar, sesame oil, garlic and ginger and pour over the chopped raw broccoli florets. allow broccoli to marinate for at least 4 hours, tossing occasionally.

in a large saucepan, add the two cups of cooked white beans and nutritional yeast and bring burner to medium heat. add the broccoli and marinade and cook entire mixture for about 10 minutes. the dish will be slightly creamy, but the broccoli should still have a bit of crunchy texture. add a dash or two of hot sauce if you like heat. serve as a side dish - about 4 servings.

spicy hummus sprout wrap

today is earth day! a veggie diet is one of the top ways to green up your life and reduce your carbon footprint. one person can make a difference! on earthsave.org, you can read:

+10 people could be fed with the grain used to feed 1 cow
+for every pound of beef you do not eat, you save 2,500-5,000 gallons of water
+over 280 gallons of oil are used to feed a cow before slaughter
+animal agriculture is the number one cause of methane and nitrous gas emissions


white bean hummus:

• 1 15oz. can white beans (drained & rinsed)
• 1 tablespoon extra virgin olive oil
• 1 ½ tablespoons tahini
• 1 tablespoon lemon juice
• 1 teaspoon cumin
• 1 small clove garlic, minced
• 2 tablespoons warm water
• sriracha (optional)

wrap:

• 2 whole wheat wraps
• 2 cups sprouts
• 5 baby spinach leaves
  
• 1 avocado
• 5-6 roasted red pepper slices

to make the spicy hummus, put all the hummus ingredients in food processor or magic bullet and blend away. i prefer to add the sriracha last, adding until it meets my spice preference.

spread the hummus on wrap. this hummus recipe makes enough for about 4 wraps, so you can keep the extra refrigerated for a few days. you can buy sprouts, or make your own just as easily - read here for miss v's easy sprouting instructions. place sprouts (here with garbanzo, black-eyed peas and green lentils), avocado slices, spinach and roasted red pepper slices on each wrap. roll up and devour with an earth-friendly conscious. :)

black-eyed pea and soyrizo stew

it wasn't until a couple years ago that i heard about eating black-eyed peas on new year's day for good luck. until this recipe, i hadn't had them except all mushed up like a bean dip. i actually made my own soyrizo for this recipe, but i'm still tweaking the recipe. it didn't hold together as well as i had hoped, so i rolled with it and ended up with yummy soyrizo crumbles. once i get the recipe down pat, i'll post it, but in the meantime you can find soyrizo at most health/nature food stores. happy new year!

• 2½ cups cooked black-eyed peas, cooked
• 1½ cups white northern beans, cooked
• 2 cups soyrizo (mine was crumbly)
• 2 cans stewed tomatoes
• 2 cups chopped potatoes
• 2 tablespoon onion powder
• 2 clove garlic, minced
• 3 cups water
• 1 veggie bouillon cube

dissolve a bouillon cube in hot water, and then combine all ingredients in a crock pot. my soyrizo was already pretty spicy, but if yours isn't, you may want to add some red pepper flakes to kick it up.

stew in the crock pot for 6+ hours. be sure an add additional water if too much cooks off.

smokey white bean chili

winter definitely gets me in the mood for crock pot cooking. this year i decided to switch up my typical chili recipe, and went for a smokey white bean flavour. it turned out rather good, i thought, for an ad-libbed recipe.

• 2 ½ cups cooked great northern beans
• 3 cans (14 oz/ea) stewed tomatoes
• 1 cup green bell peppers, chopped
• 1 cup yellow carrots, chopped
• 1/2 small yellow onion, minced
• 2 cloves garlic, minced
• 4 tablespoons chili powder
• 2 tablespoons hickory bacon salt
  
• 2 tablespoons red pepper flakes
• 2 tablespoons liquid smoke
• 1 tablespoon vegan worcestershire sauce
• salt & pepper to taste

cook white beans according to directions on bag. put everything in a large crock pot. turn temperature to high and let stew for 6-8 hours. be sure to stir every once in a while so nothing burns, especially when you are closer to the 6 hour mark.

serve with cornbread. yum!

zucchini & white bean bird's nest

my garden is on it's last legs as the summer comes to an end. i got to experiment with lots of zucchini recipes this year as they were one of the more plentiful crops in my back yard. while making this recipe, i noticed that when i mixed up the zucchini strips they tended to bind up in a nest-like pattern, hence the name.

• 1 half zucchini
  
• 2 cups cooked northern white beans
• 2 tablespoons sesame oil
• 1/8 cup rice vinegar
• 1 teaspoon grated ginger
• 1/8 cup nama shoyu (or soy sauce)
  
• 1/8 cup asian sesame dressing

use the julienne blade on a mandolin to cut 1/2 zucchini into strips. mix up the rest of the ingredients and marinate the zucchini and white beans for at least 30 minutes in the mixture.
i made this once with newman's own low fat sesame ginger dressing, and once with kraft light asian toasted sesame. both were equally as good, so just just pick (or make) your own favourite asian dressing.

white bean and veggies in asian peanut sauce

i have been in love with PB2 - a healthier powdered peanut butter - for about the last 4 or 5 months. in the midwest, it can be found at most hy-vee stores with a nature section, but check out their website for other places to purchase it. it's about 53 calories per serving - compared to about 190 for regular peanut butter. it also has about 85% less fat. recently i came across a blog called megan's munchies where readers were challenged to come up with creative recipes using the powdery goodness.

thanks to megan who chose my recipe as one of the winners!

for the peanut sauce:

• 1/4 cup water
• 2 teaspoons sesame oil
• 1/4 cup rice vinegar
• 3 tablespoons nama shoyu or braggs (less for braggs)
• 1/3 cup pb2
• 1 teaspoon grated ginger
• 1 teaspoon minced garlic
• 3 tablespoons water
• 1 teaspoon agave nectar
• 1-2 teaspoons siriacha sauce (based on heat preference)

for the base:

• cook 10 oz northern white beans (according to package)
• marinate northern white beans overnight in peanut sauce
• steam your favourite stir-fry medley (i used birds eye - asparagus stir fry mix)
• marinate veggies with beans at least 4 hours

after marinating, heat up the bean and veggie mix (i microwaved mine for about a minute on medium heat - you could also gently heat on the stove). then serve with rice or over a bed of zucchini pasta (see the pics above).