Lentil Sloppy Joes

Lentil Sloppy Joes

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Lentil Sloppy Joes

This is a quick and easy meal that also reheats well for lunch the next day or two.

This is a quick and easy meal that also reheats well for lunch the next day or two. Serve this stuffed into a whole-grain bun and eat with your hands, or ladle it over the buns (open-face style) and eat with a fork. I usually serve steamed kale with this dish and fresh corn, when in season.

INGREDIENTS

  • 3 ⅓ cups water or low-sodium vegetable stock
  • 1 onion, chopped
  • 1 red bell pepper, chopped
  • 1 tablespoon chili powder
  • 1 ½ cups dried brown lentils
  • 1 15-ounce can diced fire roasted tomatoes
  • 2 tablespoons soy sauce
  • 2 tablespoons Dijon mustard
  • 2 tablespoons brown sugar
  • 1 teaspoon rice vinegar
  • 1 teaspoon vegetarian Worcestershire sauce
  • salt to taste

INSTRUCTIONS

  1. Place 1 cup of the water or stock in a large pot.
  2. Add the onions and bell pepper and cook, stirring occasionally until onions soften slightly, about 5 minutes.
  3. Add the chili powder and mix in well. Add the remaining liquid, lentils, tomatoes, and the rest of the seasonings. Mix well, bring to a boil, reduce heat, cover and cook over low heat for one hour, stirring occasionally.
  4. Serve on whole-wheat buns, or fresh baked bread, with the trimmings of your choice.

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Navy Bean Hummus And Mixed Vegetable Pita Pockets

Navy Bean Hummus And Mixed Vegetable Pita Pockets

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Navy Bean Hummus And Mixed Vegetable Pita Pockets

Creamy and garlicky, with a zing of fresh lime juice, this is one tasty dip. The recipe calls for navy beans cooked from scratch, but it’s still ready in only 35 minutes. Not bad! Creamy, garlicky navy bean hummus and crunchy fresh vegetables are tucked into hearty whole-wheat pitas in a perfect marriage of textures, colors, and flavors.

INGREDIENTS

FOR THE NAVY BEAN HUMMUS

  • 1 cup dried navy beans, sorted, washed, and soaked overnight
  • 3 tablespoons fresh lime juice (from 2 limes)
  • 1 clove garlic
  • ½ teaspoon freshly ground black pepper
  • Sea salt
  • ¼ cup finely chopped fresh cilantro

FOR THE MIXED VEGETABLES

  • 1 medium beet, peeled and finely grated
  • 1 medium tomato, cored and finely chopped
  • 4 green onions, white and light green parts finely chopped
  • ¼ cup grated carrot
  • ½ cup finely chopped fresh cilantro
  • ½ jalapeño, seeded and finely chopped
  • 1 tablespoon fresh lime juice
  • 2 tablespoons sesame seeds
  • Sea salt
FOR SERVING

  • 4 whole-grain pita breads
  • 2 cups salad greens
INSTRUCTIONS
  1. To prepare the hummus, place the soaked navy beans in a medium saucepan. Add 2 cups water and cook over high heat for 3 to 5 minutes. Reduce the heat and simmer, partially covered, until the beans are very tender, about 25 minutes. Remove the pan from the heat and let cool. Do not drain.
  2. Transfer the cooled beans and their cooking liquid to a blender or food processor and add the lime juice, garlic, pepper, and salt to taste. Puree until smooth and well combined. Transfer to a medium bowl and fold in the cilantro. Cover and refrigerate until ready to serve.
  3. To prepare the mixed vegetables, combine the beet, tomato, green onions, carrot, cilantro, jalapeño, lime juice, sesame seeds, and salt to taste in a large bowl. Toss gently to mix.
  4. To assemble the pita pockets, lightly heat the pitas in a toaster or on a dry skillet over medium heat for about 20 seconds per side, making sure they do not get crisp.
  5. Cut the pitas in half. Open one pocket and spread ⅛ of the hummus on one side of the interior. Spoon in some of the mixed vegetables and top with ¼ cup of the salad greens. Repeat with the remaining pita halves, hummus, mixed vegetables, and greens. Serve immediately.Note: To make this recipe quicker, swap the dried beans for 1½ cans of navy beans, drained & rinsed. The hummus can be stored in an airtight container in the refrigerator for 3 to 4 days.

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Sonoran Desert Tepary Bean and Roasted Red Pepper Hummus

Sonoran Desert Tepary Bean and Roasted Red Pepper Hummus

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Sonoran Desert Tepary Bean and Roasted Red Pepper Hummus

Tepary beans carry a long and rich history among the Indigenous people of the Sonoran Desert, where the beans have been cultivated for more than 4,000 years. There are three main types of tepary beans: brown, black, and white. They are hearty little beans and full of flavor. The white beans are the creamiest when blended, which is why I prefer them for this red pepper-spiked tepary bean hummus. You can use any color tepary for this recipe, but white will be the creamiest and prettiest against the roasted pepper. Look for tepary beans on Amazon, at some Whole Foods stores, or buy online from Rancho Gordo or Ramona Farms.

Switch things up with this tepary bean hummus. Tepary beans make a creamier hummus compared with chickpeas. Add the smoky flavor of roasted red pepper and you’ve got a mouthwatering dip that goes fast.

INGREDIENTS

  • 1 medium red bell pepper
  • 2 cups cooked white tepary beans
  • 2 lemons, juiced
  • 4 medium garlic cloves
  • ¼ teaspoon sea salt, plus more to taste
  • 2 tablespoons tahini
  • 2 teaspoons smoked paprika
  • ⅓–½ cup water
INSTRUCTIONS
  1. Preheat oven to 400°F. Line a baking sheet with foil or parchment paper.
  2. When the oven is hot, place the whole bell pepper on the prepared baking sheet. Roast in the oven for 20 to 25 minutes, or until the pepper is wrinkled and charred.
  3. Use tongs to transfer the hot roasted pepper to a paper grocery bag to cool and steam (this will make it easier to peel). After it has cooled, peel with hands, discarding skin, seeds, and stem.
  4. Place the cooked tepary beans in a blender or food processor and purée to a thick paste. Add the roasted pepper, lemon juice, garlic, salt, tahini, and smoked paprika. Pulse a few more times, then slowly drizzle in the water. Keep processing until desired consistency is reached, about a minute, depending on your machine. Taste and adjust seasoning if needed.

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Curried Acorn Squash Hummus with Crudités

Curried Acorn Squash Hummus with Crudités

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Curried Acorn Squash Hummus with Crudités

Feeling festive? Serve this lightly spiced acorn hummus with the usual finger-food dippers such as veggie sticks and toasted pita squares. For extra pizzazz use the scooped-out squash shell as a serving bowl. Get the party started with this hearty vegan hummus recipe featuring the flavors of acorn squash and a hint of curry. For a festive presentation, use the scooped-out squash shell as a serving bowl for your hummus, and surround it with your favorite crudités and/or crackers for dipping. This recipe is the featured appetizer in our 2017 Forks Thanksgiving menu. Click here to view the entire vegan Thanksgiving menu and download a mini e-cookbook of all the recipes.

INGREDIENTS

  • 1 small acorn squash (about 1.5 pounds)
  • 1 medium sweet onion, cut into ¼-inch dice (2 cups)
  • 1 tablespoon fresh garlic, minced (6 cloves)
  • ½ tablespoon curry powder
  • 1 (15-oz.) can chickpeas, rinsed and drained (or 1½ cups cooked chickpeas)
  • ¼ cup fresh lemon juice
  • 1 tablespoon tahini
  • 2 tablespoons fresh parsley, finely chopped
  • Sea salt
  • Ground black pepper
  • Assorted fresh vegetables, for dipping
INSTRUCTIONS
  1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
  2. Slice about one-third off the top of the acorn squash so you can use the lower portion as a deep serving bowl for the hummus. Clear out the seeds, and place the top and bottom pieces of squash face-down on the prepared baking sheet. Bake for 30 minutes. Set squash aside until cool enough to handle.
  3. Scoop out the squash flesh from both pieces, being careful not to break the shell of the larger piece.
  4. Meanwhile, sauté the onion, garlic, curry powder, and ½ cup water in a sauté pan, for 10 minutes over medium heat, stirring occasionally. Let it cool for 5 minutes.
  5. Transfer onion mixture to the bowl of a food processor; add chickpeas, scooped-out squash flesh, lemon juice, tahini, and parsley. Blend to a smooth consistency, add salt and pepper to taste, and blend again briefly to incorporate.
  6. Scoop hummus back into the acorn squash shell, and serve with crudités or crackers.

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Quinoa Corn and Avocado Salad

Quinoa, Corn, and Avocado Salad

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Quinoa, Corn, and Avocado Salad

This seven-ingredient summer salad demonstrates the power of using in-season ingredients for maximum yumminess. The lightness of quinoa goes well with summer veggies such as corn and avocado, while tomato adds juicy tang. Red onion, lime juice, and cilantro give this satisfying salad an enticing lift.

Quick-cooking quinoa makes this a perfect summer salad when you don’t want to heat up the kitchen. It is also great for a last minute potluck, or when company comes over unexpectedly. Scroll down to see the recipe video.

INGREDIENTS

  • 1½ cups cooked quinoa
  • 1½ cups fresh or thawed frozen corn
  • 2 medium avocados, diced
  • 1 cup cherry tomatoes, halved
  • ½ medium red onion, diced small
  • ¼ cup chopped fresh cilantro
  • Zest of 1 lime and 2 tablespoons fresh lime juice
  • Sea salt, to taste
INSTRUCTIONS
  1. Combine everything in a large bowl and mix well.

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Indian Curry Lentils

Indian Curry Lentils

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Indian Curry Lentils

This simple and wholesome dish will tickle your senses with curry and fragrant spices. These lentils only need 3 minutes prep work!

A simple and wholesome legumes dish that will tickle your senses with curry and fragrant spices. 55 minutes cook time – though only 3 minutes prep work!

INGREDIENTS

  • 1 cup mixed of any lentils & split peas
  • 3 tablespoons mild yellow curry powder*
  • ½ teaspoon Turmeric
  • Salt to taste (optional)
  • 4 cloves garlic*
  • 1 teaspoon oregano
  • 1 cup of mixed veggies of choice (I used frozen mix of corn, peas, carrots and green beans)
  • ½ cup brown rice

INSTRUCTIONS

  1. In one pot bring 5 cups of water to a boil. Add 1 cup mixed lentils & split peas.
  2. Add spices and chopped up garlic (don’t add the mixed veggies yet). Cook for 50 minutes on a medium flame.
  3. In a separate pot, bring 1 and ¼ cups of water to a boil. Add ½ cup of brown rice. Cook the rice until water is absorbed on a medium flame. Never mix rice during cooking.
  4. Add the frozen veggies to the lentils and peas and cook for an additional 5 minutes or until the the frozen veggies are equally hot as the lentils and peas.

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Mexican Black Bean Corn Soup

Mexican Black Bean Corn Soup

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Mexican Black Bean Corn Soup

This hearty soup is delicious, comforting, and very easy to make!

This is one of my family’s favorite soup recipes. I get requests for it all the time. Cooking your own black beans and vegetable broth makes this soup even more delicious.

INGREDIENTS

  • 1 large onion, diced
  • 6 cloves of garlic, minced
  • 3 stalks of celery, diced
  • 2 carrots, diced
  • 5 cups of vegetable broth (homemade or low sodium)
  • 4 15 ounce cans of black beans, low sodium (or 7 cups cooked) undrained
  • 1 15 ounce can of whole sweet corn, drained (salt free, unsweetened)
  • 1 14.5 ounce can of fire roasted tomatoes, diced (I use Muir Glen Organics)
  • 4 teaspoons roasted cumin (or regular cumin)
  • 1 to 1 1/2 teaspoon chipotle chili powder
  • 1/2 teaspoon Herbamare or salt (to taste)
  • Juice of 1 small lime
  • Fresh ground pepper to taste
  • 1/2 bunch of cilantro, chopped to garnish

INSTRUCTIONS

  1. In a large pot, sauté the onion, celery, carrots and garlic in 1 cup of vegetable broth over medium heat for 6-7 minutes. Add chipotle chili powder, roasted cumin, and black pepper and cook for another minute or two. Stir in the remaining vegetable broth, 4 cups (or 2.5 cans) of beans, and sweet corn. Turn to high heat and bring to a boil.
  2. Add remaining 3 cups (or 1.5 cans) of beans and crushed tomatoes to a Vitamix or blender and process until smooth. Stir into soup when boiling, reduce heat to medium, and simmer for 15 minutes until beans and vegetables are done to your desired tenderness.
  3. Taste test. Add Herbamare or salt to taste and lime juice.
  4. Serve in bowls and garnish with fresh chopped cilantro.

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Middle Eastern Quinoa Salad

Middle Eastern Quinoa Salad

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Middle Eastern Quinoa Salad

Adding cumin and turmeric to the quinoa cooking water gives this Middle Eastern salad an attractive golden hue and warm flavor. Fresh or roasted red bell pepper lends sweetness, while tomato, cucumber, and fresh basil bring tangy-fresh flavor to every mouthful. Lemon juice is all the dressing you need for this one!

This easy, vegan quinoa salad recipe features the classic flavors of Middle Eastern cuisine. The earthiness of cumin and quinoa pairs with the crispy freshness of cucumber, lemon, and basil. It’s a simple salad that can be served as a side dish or as a meal on its own. For an extra pop of freshness, try adding chopped fresh red bell peppers, which contrast nicely with the roasted red pepper already in the recipe.

INGREDIENTS

  • ½ cup dry quinoa
  • ¼ teaspoon ground cumin
  • ¼ teaspoon turmeric
  • 1 cup finely chopped tomatoes
  • 1 cup seeded, finely chopped cucumber
  • ½ cup finely chopped roasted red bell pepper
  • 1 tablespoon finely chopped basil
  • Juice of 1 lemon
  • Salt and freshly ground black pepper to taste
INSTRUCTIONS
  1. Rinse the quinoa under cold water and drain. Bring 1¼ cups of water to a boil in a medium saucepan over high heat. Add the quinoa, cumin, and turmeric and return to a boil over medium-high heat. Reduce the heat to low, cover, and cook for 10 to 15 minutes, or until all the water is absorbed, stirring occasionally. Remove the pan from the heat, fluff the quinoa with a fork, and allow it to cool for 5 minutes.
  2. While the quinoa cools, combine the tomatoes, cucumber, roasted red pepper, basil, and lemon juice in a medium bowl. Stir in the cooled quinoa and season with salt and pepper.

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Quinoa Salad With Creamy Salsa Dressing

Quinoa Salad With Creamy Salsa Dressing

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Quinoa Salad With Creamy Salsa Dressing

In this cafe-quality salad, the lightness of quinoa pairs well with fresh and crunchy veggies, such as cucumber, bell pepper, scallions, and cilantro. But it’s the creamy roasted tomato dressing—featuring charred tomatoes, serrano chile, onion, garlic, tahini, and lime juice—that takes this one over the top. Yum!

Roma tomatoes, onion, garlic, and serrano pepper are roasted before being blended into a creamy dressing that bursts with bright, juicy flavor. You can make the dressing a day in advance: Follow Steps 1–3 and refrigerate in an airtight container until ready to use.

INGREDIENTS

  • 4 Roma tomatoes
  • 1 small onion, quartered, unpeeled
  • 1 clove garlic
  • ½ of a small serrano chile
  • ⅓ cup lime juice
  • ¼ cup tahini
  • Sea salt, to taste
  • 6 cups chopped lettuce
  • 1½ cups cooked quinoa
  • 1 medium carrot, shaved or thinly sliced (1 cup)
  • 1 red bell pepper, cut into ½-inch dice (1 cup)
  • 1 cup fresh or thawed frozen corn
  • 2 Persian cucumbers, cut into ½-inch dice (1 cup)
  • 2 stalks scallions, thinly sliced (¼ cup)
  • ¼ cup fresh cilantro, finely chopped
INSTRUCTIONS
  1. For dressing, heat a grill or griddle over high. Add tomatoes, onion, garlic, and serrano, and cook, turning frequently, about 10 minutes or until there is charring.
  2. Remove from heat and let cool. Scrape any charred skin off the tomatoes, onion, and serrano. Scrape seeds from serrano. Peel the garlic.
  3. In a blender combine the roasted tomatoes, onion, garlic, and serrano; the lime juice; tahini; salt; and 1 cup water. Blend until creamy. Taste and adjust seasonings.
  4. To assemble salad, in a large bowl combine the next six ingredients (through cucumber) and about half the scallions and cilantro. Mix well. Add dressing. Toss to combine. Garnish with reserved scallions and cilantro. Serve immediately.

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Fiesta Quinoa Salad

Fiesta Quinoa Salad

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Fiesta Quinoa Salad

A punchy dressing—featuring lime zest and juice, tamari, chili powder, and cumin—ensures this corn, black bean, and quinoa salad is a party for your taste buds! Added bonus: It’s ready in just 20 minutes. Notes a fan, “Very tasty, fast, and easy to make.”

Now that summer has arrived my favorite quick-cooking grain to eat is quinoa. We use seasonal summer produce to make this salad nutrient-packed! This Mexican-inspired quinoa dish uses both regular and red quinoa for added texture and beauty. If you can’t find red quinoa, you can use all white. For another simple but delicious quinoa idea, try our quinoa and beans recipe, which makes a tasty filling for wraps or a nourishing side for your dinner menu.

INGREDIENTS

  • 1 cup white quinoa, plus ¼ cup red quinoa, washed and drained
  • 1 cup fresh corn, off the cob
  • 2 cups filtered water
  • Pinch sea salt
  • 1 can (15 ounces) black beans, rinsed and drained
  • ½ cup finely diced yellow pepper (or another color bell pepper)
  • ½ cup diced tomatoes
  • ¼ cup cilantro leaves
  • DRESSING:
  • 2 teaspoons lime zest
  • 2 tablespoons lime juice
  • 2 teaspoons cumin
  • 2 teaspoons chili powder
  • 2 tablespoons tamari
  • 2 teaspoons apple cider vinegar
INSTRUCTIONS
  1. Place quinoa, corn, and water in a medium saucepan with pinch of salt and bring to a boil.
  2. Simmer covered for 20 minutes over low flame.
  3. Meanwhile, whisk the dressing ingredients in a small bowl until well combined.
  4. Fluff quinoa with fork, place in medium bowl, and stir in the black beans, veggies, dressing, and cilantro.
  5. Season with sea salt if needed. Serve this Mexican recipe warm or cold the next day.

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