Whole-Food Plant-Based Diet (WFPBD)
PLANT-BASED RECIPES AND WEBSITES!
LENTIL-CUCUMBER SALAD (4 servings)
- brown or green lentils (1 cup)
- tomato, diced (1 cup)
- cucumber, peeled and diced (1 cup)
- orange or red pepper, cubed (1 cup)
- garlic, finely chopped (1 clove)
- olives, chopped (1 tbsp.)
- fresh basil, chopped (1 tbsp.)(optional, or substitute 1/2 tsp dried basil or oregano)
- balsamic vinegar (1/4 cup)
COSTA RICAN RICE AND BEANS (GALLO PINTO)
NO OIL BAKED FRIES
ALU GOBI (Potato Cauliflower Curry)
BUSY DAY SOUP
SPLIT PEA SOUP
Place all the ingredients except the salt and pepper in a pot and bring to a boil over medium-high heat.
Reduce the heat and simmer until the split peas are tender, about 2 hours. You do not want split pea soup to have a crunchy texture, so be sure to give it plenty of time to cook. You may have to add more water or vegetable stock throughout the cooking i it gets too thick.
Add salt and pepper. Remove the bay leaf before serving.
Place all ingredients into a pressure cooker and briefly stir everything together.
Secure and seal the lid. Cook at high pressure for 10 minutes, followed by a 10 minute natural release. Remove the bay leaf and serve.
If you prefer a thinner consistency, add more water or vegetable broth to thin out the soup.
Place all ingredients into a crockpot, cover, and cook on low for 5-6 hours. Remove the bay leaf and serve.
Adding a couple of cups of chopped fresh or frozen baby spinach a few minutes before serving makes this soup even more delicious and nutritious. I sometimes use sweet potatoes instead of white potatoes for a sweeter flavor and creamier texture.
5-MINUTE CHANA MASALA
2 cups Frozen brown rice1 canNo-salt canned garbanzo beans1 tsp Curry powder1 can No-salt canned diced tomatoes1 cup Frozen spinach
2 pinches Garlic powderSalt & pepper to taste1/4 cup Cilantro
- Heat the brown rice in the microwave or on the stove until hot.
- Drain and rinse the garbanzo beans.
- Mix the curry, diced tomatoes, beans, and garlic powder (if using) and salt and pepper to taste. Mix in frozen spinach and heat the beans and greens in the microwave or on the stove until hot. You can add practically any veggie to this dish. So if you have some that need to be eaten up, add them in and adjust seasoning to taste.
- Add optional fresh cilantro on top.
Lindsay S. Nixon
- 3 cans of beans OR about 6 cups of cooked beans, any variety
- 1 medium onion, diced
- 1 can diced tomatoes OR about 3 tomatoes, diced
- 1 can diced green chili’s OR your choice of fresh peppers, we like jalapenos
- 1 8 oz can tomato sauce
- Chili powder to suit your tastes. Some people use 1 or 2 Tbsp. I use 1/4 to 1/2 cup but most people can’t handle that.
- 1 tsp garlic powder
- 1 tsp cumin
- 1 tsp paprika
- Add beans, diced onion, tomatoes, peppers, and tomato sauce to a large sauce pan and cook until onions, peppers, and tomatoes are cooked.
- Add spices to suit your individual taste preferences.
- Heat until extra liquid, if any, has cooked out.
This meal is great on a cool day, it is hearty and filled with fiber. Cornbread or crackers make a great accompaniment. Perhaps my favorite way to enjoy chili is on a baked potato. This recipe also freezes well so make a big batch and save some for a rainy day.
This recipe also works great in the Crock Pot but since the beans are already cooked it can be made on the stove fairly quickly.
ADZUKI BEAN STEW
REFRIED BEAN DIP
- 2 15oz cans of low-sodium pinto beans, drained
- 1/2 cup + 2 tablespoons medium salsa
- 5-10 pickled jalapeno slices (I used 8 and found it to be the perfect kick)
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1/2 teaspooon sugar (optional)
- 1/4 teaspoon salt
- Place the drained beans, salsa, pickled jalapeno slices, onion powder, garlic powder, sugar and salt in a blender or food processor. Blend for about 5 minutes, scraping the sides a couple of times during, until completely smooth and creamy.
- Taste and add more salt if needed, which will depend on your beans. If you want it spicier, add more jalapenos.
- If you want it true refried bean style, you can heat up the mashed bean mixture in the microwave a couple of minutes until hot or bake it in a dish at 325°F 15-20 minutes until hot.
- Serve with chips and add extra jalapenos if desired.