Black Bean Chili with Veggies

May 5, 2007

 from www.care2.com

Black Bean Chili with Veggies
Adapted from Going Wild in the Kitchen, by Leslie Cerier (Square One, 2005).


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Score a perfect ten for this super-healthy chili loaded with flavor. The addition of garden veggies to a classic garlicky black bean chili recipe makes it more nourishing and more interesting and tasty as well. We give it two enthusiastic thumbs-up!

INGREDIENTS

4 cups water
1 1/4 cups black beans, presoaked, rinsed, and drained
1 3-inch strip dried kelp
3 cups cauliflower florets
1 tablespoon extra-virgin olive oil
6 cloves garlic, thickly sliced
1 1/2 cups sliced onions
1 tablespoon cumin seeds
1 14-ounce can diced tomatoes, with their juices
10 sun-dried tomatoes
3 cups zucchini, quartered and cut into 1/2-inch pieces
1 tablespoon chili powder
2 tablespoons dried oregano
Sea salt to taste

1. Bring water, beans, and kelp to a boil in a large stockpot. Reduce heat to medium-low and simmer, covered, fro one hour, or until beans are soft. Add cauliflower and continue to simmer 5 to 10 minutes, or until tender.

2. Heat the oil in a medium-sized skillet over medium heat. Add garlic, onions. and cumin and saute 5 minutes, or until the onions begin to soften.

3. Add sautéed onion mixture to the beans, along with both diced and sun-dried tomatoes, and continue simmering for 5 minutes. Add zucchini and simmer another 10 minutes, or until tender.

4. Stir the chili powder, oregano, and salt into the chili, and simmer another 5 minutes to blend the flavors. Serve hot.

Serves 6 to 8.

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Pomegranate Flan

from www.care2.com


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Flan is a traditional Mexican dessert, a sort of upside-down pudding with a caramel base that turns into a luscious topping. This version calls for heart-healthy pomegranate juice to offset the richness of this pretty pink flan.

INGREDIENTS

1 1/3 cups water
2/3 cup granulated organic sugar
3 eggs
3 egg yolks
1/2 cup granulated sugar
2 cups half-and-half
1 1/4 cups unsweetened pomegranate juice

1. In a small saucepan with a heavy bottom, heat the water with the 2/3 cup sugar, stirring until crystals dissolve. When sugar is dissolved, lower the heat to medium-high and cook, swirling pan gently, until mixture turns a rich golden-brown, about 12 minutes.

2. Pour the caramel syrup evenly into 4 one-cup individual custard cups, swirling to coat cups evenly. Allow syrup to set.

3. Preheat oven to 325F. In a medium bowl, beat the eggs and the egg yolks with the 1/2 cup sugar until blended. Add half and half, beating continually. Add pomegranate juice and beat until well combined.

4. Pour egg mixture evenly into custard cups. Place them in an ovenproof pan with boiling water halfway up the sides of the cups. Bake around 1 1/2 hours, or until a knife inserted in the center comes out clean.

5. Remove custard cups from the pan of water and allow to cool to room temperature. Cover and refrigerate for at least 3 hours.

6. To serve, set cups briefly in hot water, then unmold onto pretty serving plates. Garnish with fresh pomegranate seeds, if desired.

Serves 4.

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Mexican Chopped Salad with Avocado and Red Pepper

 from www.care2.com

Mexican Chopped Salad with Avocado and Red Pepper
Inspired by a recipe in Vegetarian Times magazine.


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Celebrate the Mexican holiday of Cinco de Mayo with this easy to throw together salad filled with bright flavors and fabulous nutrition. Avocados provide heart-healthy fats, while sweet bell peppers and other crunchy veggies add antioxidants. Colorful and quick to make, this Mexican chopped salad adds fun to the fiesta.

INGREDIENTS

2 tablespoons lemon juice
1 tablespoon country-style whole-grain mustard
2 tablespoons olive oil
1 cup frozen corn, thawed
1 ripe avocado, diced
1 cup diced red bell pepper
1/2 cup fresh cilantro
1/4 cup diced celery
1/4 cup thinly sliced green onions, white and green parts
Optional add-ins: cooked or canned beans, shredded cheese, crushed taco chips, tomato chunks

1. In a large bowel, whisk together the lemon juice and mustard. Add the olive oil, whisking until smooth. Add remaining ingredients, and toss gently to combine.

2. Add salt and freshly-ground black pepper to taste and serve immediately.

Serves 4.

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