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Organic Beans: 4 Meatless Monday Recipes

organic-beansI love the idea of Meatless Mondays for anyone who’s looking to eat a little healthier but doesn’t know where to start. Picking one day a week to replace animal foods with plant foods provides an opportunity to think out of the box and one of the easiest replacements for animal proteins is organic beans. Anything but boring, organic beans can be turned in to all sorts of delicious dishes from soups to burgers to pasta dishes and more. Here are some of my favorite recipes for organic beans for Meatless Monday or any day of the week.

4 Easy Meatless Monday Recipes With Organic Beans

Curried Vegetable and Chickpea Stew with Lemon Couscous (courtesy of Frontier Coop)

Ingredients
2 cups onion, diced
1 cup green bell pepper, seeds and ribs removed, and diced
1 cup red bell pepper, seeds and ribs removed, and diced
1 tablespoon olive oil
2 tablespoons garlic, minced
2 teaspoons curry powder
2 teaspoons ground cumin
1 teaspoon ground coriander
1/2 teaspoon ground cinnamon
3 teaspoons sea salt
1 teaspoon freshly ground black pepper
3 cups sweet potato, diced
2 cups zucchini, quartered lengthwise and sliced
1 can (15 ounces) chickpeas, drained and rinsed (or try this stew with other organic beans like cannellini or baby lima beans)
1 can (14.5 ounces) diced tomatoes
5 cups vegetable stock or filtered water or 5 cups vegetable broth made from vegetable broth powder
6 tablespoons fresh or bottled lemon juice
3 cups whole-wheat couscous

Sauté onion, green bell pepper, and red bell pepper in olive oil in a large pot over medium heat for 5 to 7 minutes or until softened. Add garlic, curry powder, cumin, coriander, cinnamon, 1 1/2 teaspoon sea salt, and 1/2 teaspoon black pepper; sauté an additional 2 minutes. Add sweet potato, and sauté an additional 5 minutes. Add zucchini, chickpeas, diced tomatoes, 1/2 cup vegetable stock, and 2 tablespoons lemon juice; stir well to combine. Cover, reduce heat to low, and simmer 15 to 20 minutes or until vegetables are tender. While vegetables are simmering, combine remaining 4 1/2 cups vegetable stock and 4 tablespoons lemon juice in a medium saucepan, and bring to a boil over high heat. Add couscous, remaining 1 1/2 teaspoon sea salt, and remaining 1/2 teaspoon black pepper, and stir to combine. Cover, remove the saucepan from heat, and set aside for 5 minutes to allow couscous to absorb liquid. Remove the lid and fluff couscous with a fork to loosen grains. Serve individual servings of stew over couscous.

Black Bean Polenta Pie (courtesy of Eden Foods)

Ingredients
1 1/2 cups organic finely ground corn grits (polenta)
2 cups water
1 pinch Eden Sea Salt

Topping:
1 Tbsp Extra Virgin Olive Oil
1/2 cup onion, finely diced
1/2 cup green bell pepper, diced
1/2 cup red bell pepper, diced
15 ounces Organic Diced Tomatoes
4 oz Green Chilies, do not drain
1 cup organic sweet corn, fresh or frozen
1/3 cup Eden Organic Spaghetti Sauce
15 ounces Eden Organic Black Beans, rinsed and drained (or try this recipe with other organic beans like pinto or kidney)

Bring the water to a boil for the polenta. Whisk in the corn grits and salt, stirring constantly until it thickens. Cover, reduce the flame and simmer 10 minutes. Preheat the oven to 375°. Evenly spread the polenta on the bottom and sides of a pie plate. Set aside. Heat the oil in a medium skillet and sauté the onion for 1 to 2 minutes. Add the peppers and sauté another 2 to 3 minutes. Mix in the beans, tomatoes, spaghetti sauce and corn. Simmer for 5 minutes. Pour the bean and tomato mixture over the polenta and evenly spread it out. Bake 30 to 35 minutes. Remove and allow to cool for 5 minutes before slicing.

 

Mexican Bean Salad (courtesy of La Preferida)

15 oz. can La Preferida Black Beans, drained and rinsed
15 oz. can La Preferida Chick Peas, drained and rinsed
15 oz. can La Preferida Pinto Beans, drained and rinsed
1 1/2 cups frozen organic corn kernels, thawed
1/2 cup chopped green onions
1/2 cup each chopped red, yellow and orange bell pepper
1/4 cup chopped, seeded cucumber
4 oz. can La Preferida Diced Green Chiles
16 oz. jar  La Preferida Salsa (mild, med or hot)
1 tablespoon chili seasoning
2 tablespoons chopped cilantro
1 tomato, chopped

Place the organic beans, corn, green onions, bell peppers, cucumbers and diced green chiles in large bowl and mix well. Combine the salsa, lime juice and  taco seasoning in a separate bowl. Pour over the salad and mix well. Add cilantro and tomato and mix gently. Cover and refrigerate for at least 2 hours prior to serving to allow flavors to blend.

 

Vegetarian Sloppy Joes

Ingredients
1 tbsp. vegetable oil
1 medium onion, chopped
1 green pepper, chopped
3 cups short grain Brown Rice, cooked
2 (16 oz) cans Mexican style pinto beans
3/4 cups smoky BBQ sauce
4 to 6 whole grain buns

Heat oil in large skillet over medium-high heat. Add onion and green pepper; cook 2 to 3 minutes. Add rice, organic beans and BBQ sauce. Simmer 10 to 15 minutes, until heated through. Serve on buns.

With these four recipes you’ve got a whole month’s worth of Meatless Monday recipes with organic beans to try.  What are your favorite ways to eat organic beans?  Do you like them mild or spicy?  In soups? In salads?  Organic beans are so versatile and so full of nutrition and heart-healthy fiber.  They’re a staple in my household – how about yours?

 

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