ONE-POT WONDERS

EASY BEAN SOUP

Ingredients:
1 can Minestrone or Chili Soup (try Healthy Valley or Amy's)
1 cup frozen corn
2 tomatoes, diced
1 can fat free organic chicken or vegetable broth
1 can black beans, drained and rinsed

Instructions:
1. Combine all ingredients in a pot and bring to boil.
2. You can add salt, oregano, rosemary, thyme, basil, pepper, garlic, salt, or onion powder if you'd like a bit of spice!

 

CARROT QUINOA

Ingredients:
1 C. quinoa (pronounced "Keen-wa")
1/4 t. extra-virgin olive oil
1/2 C. chopped yellow onion (about 1 medium)

1/2 C. chopped zucchini (1 small)
1/2 C. chopped celery (1 medium rib)
2 C. carrot juice

1/2 t. nutmeg
1/4 t. sea salt
1/4 t. black pepper

Instructions:
1. Heat saucepan over medium heat.
2. (Optional step) Add quinoa to saucepan and toast it, stirring constantly, until grain turns light brown and smells nutty (about 3 minutes).
3. Remove quinoa from pan.
4. Add olive oil to lightly coat bottom of pan. Add onion, zucchini, and celery. Cook until onion has softened, about 2 minutes.
5. Add carrot juice, quinoa, nutmeg, salt and pepper. Bring to a boil, reduce heat to low, cover, and simmer until quinoa has absorbed the carrot juice and is fluffy (about 25 minutes).

** Quinoa is referred to as a super-grain for its high iron, protein, and potassium content.

Adapted from Conscious Cuisine by Cary Neff

 

THAI CHICKEN COCONUT SOUP

Ingredients:
1 can coconut milk (14 oz.)
2 1/2 cups water (you can add more water if you want to thin the soup)
1 1b free-range chicken, chopped
2-3 cups of chopped vegetables (mushrooms, daikon radish, yams, tomatoes, and carrots)
1 can of chick peas
1/2 yellow onion, diced
Juice of 1 lime
Cilantro, to taste (dried or fresh)
Sea salt, to taste (~ 1/2 teaspoon)
Cayenne pepper, to taste (~ 1/8 teaspoon)

Instructions:
1. Bring coconut milk, water, chicken, vegetables and onion to a boil.
2. Lower to a simmer. Simmer for 20 minutes, or until chicken is cooked (meat is no longer pink) and vegetables reach desired tenderness.
3. Add lime juice, cilantro, sea salt and cayenne pepper.
4. Serve with cooked rice if desired.

Variations:
Try other vegetables such as: peppers, parsnips, or corn.
Add leafy green vegetables such as collard greens, swiss chard, kale or mustard greens.


Recipe inspired by Holly Anne Shelowitz, nutrition counselor, herbalist and alchemist.

 

WHITE BEAN TOMATO STEW

Ingredients:
Olive oil
Clove garlic, minced
Sprig of sage, chopped (about 2 tablespoons)
Big can of organic tomato sauce
2 cans of beans (white, navy, cannellini, or black)

Cooking Instructions:
1. Heat oil in skillet.
2. Add garlic and cook until it starts to turn brown.
3. Add sage and cook for a few minutes.
4. Add tomato sauce and beans. Lower heat and simmer for a few minutes.

 

MEXICAN BEAN SALAD

Ingredients:
1 cup kidney beans (you can also use chick peas, red kidney beans, black beans or cannelloni beans).
1/2 cup zucchini, chopped
1/2 cup tomato, chopped
1/2 cup green pepper, chopped
1/2 cup red onion, chopped
1/2 cup parsley, chopped
1 cup corn
1 clove garlic, pressed or minced
1/2 tsp olive oil
1/4 cup lemon juice
1/2 tsp cumin seed, toasted
Sea salt and black pepper to taste

Instructions:
1. Mix olive oil & lemon juice together with sea salt & black pepper.
2. Pour over beans.
3. Add remaining ingredients & mix well.
4. Let marinate for 1 hour in the refrigerator.
5. Serve over fresh organic salad greens.

 

 

 

 

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