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Submitted By: Jess Rivera
1 cup black beans
1 cup garbanzo beans
1 cup kidney beans
1 cup quinoa
1 can tomato paste
1 can roasted tomatoes
1 can coconut milk
1/2 cup nutritional yeast
Dash of salt
Dash of black pepper
1 whole yellow onion
3 cloves garlic
1 tsp oregano
1 tsp cumin
1 tbsp smoked paprika
1 tsp chili powder
1 tsp red chili flakes
*1/2 cup vegetable stock
You can literally combine it all in one fell swoop and put it on low stirring occasionally, or be fancy. Here’s the fancy:
Pour moderate amount of olive oil into large pot. Throw in diced onions and garlic. Wait until browned.
Add tomato paste and roasted tomatoes. Stir until you can smell the ingredients making love.
Add all the beans. Add all the spices, salt, and pepper. Add the coconut milk. Bring to a boil. Drop temperature to simmer. Stir regularly.
Add quinoa to simmering pot, stir in. Immediately add nutritional yeast, stir in.
*If you notice you need a little more liquid for the quinoa to cook, add 1/2 cup of vegetable stock... or add a touch more. It’ll just be a little less thick. Just go off your preference really.
Let simmer for 45 minutes all together for the flavors to meld together.
The spice ingredient sizes here are a base for anyone to use as a guideline. If you like it hot, bring on more spices! Whatever you’re feeling.
The best thing about this recipe is, since it’s vegan to start with. So after you’ve split it up for your meals for the week, you can add chopped kale when you go to warm up a serving. Or for a different flare, add whatever meats you’re into the night before.
High value protein profiles, with complex carbs to boot. Vitamins and nutrients to fuel your fire without weighing you down.
Submitted By: Kim Stoep
- 1 cup Quinoa rinsed and drained
- 1 Avacado
- 1 Bell Pepper
- 1 Cup Black Beans
- 1/4 cup Fresh Cilantro
- 1 cup Frozen Corn
- 1 juice of a Lime
- 1/4 cup Red onion
- 1 large sweet potato chopped into bite size pieces
- 1 tsp Chili Powder
- 1/4 tsp Cayenne
- 1/4 tsp Cumin Black Pepper
- 1/2 tsp Salt
1. Preheat oven to 400 degrees F
2. Toss sweet potato chunks with 1/2 tablespoon of olive oil or a little less, season to taste with salt and pepper, arrange evenly on a cooking sheet. Bake in the preheated oven until the sweet potatoes are tender, about 25-30 min. Allow sweet potato chunks to cool. I put them in the refrigerator or freezer to speed up the process
3. While potatoes are cooking, cook the quinoa according to package instructions. Allow quinoa to cool. I put it in the refrigerator to cool
4. cook frozen corn
5. In a large mixing bowl combine quinoa, roasted sweet potatoes, corn, bell pepper, black beans, red onion, cilantro and avocado. Add 1/4 cup olive oil, juice of lime, chili powder, cayenne, cumin, black pepper and sea salt. Gently toss the salad to combine. Taste and adjust the seasoning, if necessary. Serve right away or chill in the fridge for a couple hours.
Serving size: 1/4 of the recipe Calories: 456 Sugar: 5g Fat: 23g Carbohydrates: 53g Fiber: 11g Protein: 11g