Indian Makhani Daal - Lower Fat Creamed Black Lentils

Total Time: 2 hrs 20 mins Preparation Time: 20 mins Cook Time: 2 hrs

Ingredients

• Servings: 4
• 15 ounces black beans
• 6 cups water
• butter-flavored cooking spray
• 1 tablespoon ginger, chopped
• 5 medium garlic cloves, chopped
• 1 cup tomato sauce
• 1 tablespoon coriander
• 1 teaspoon cumin
• 1/2 teaspoon red cayenne pepper
• 1/2 teaspoon garam masala
• 1 tablespoon cilantro
• 1/2 cup low-fat whipping cream

Recipe

• 1 rinse beans.
• 2 put beans and 4 cups of water into large pot. heat to boiling. reduce heat, cover and simmer for 30 minutes.
• 3 stir in remaining water, mush beans and simmer for another 30 minutes.
• 4 while beans are simmering, add cooking spray to pan and stir-fry garlic and ginger till golden brown.
• 5 stir in tomato sauce and all spices except garam masaala and cilantro and simmer for 5 minutes.
• 6 add tomato mixture to beans, mush beans and cook for another 20 minutes.
• 7 add garam masaala and whipping cream and boil down till consistency is to your liking.
• 8 add cilantro and serve.

Easy Breezy Salad

Total Time: 15 mins Preparation Time: 10 mins Cook Time: 5 mins

Ingredients

• Servings: 8
• 1/2 lb french haricots vert, fresh
• 1 cup red radish, matchsticks
• 3 summer slicing tomatoes, seeded and diced
• 1 large avocado, diced
• 1 (12 ounce) can sweet corn
• 1 (19 ounce) can waxed yellow beans
• 1 (19 ounce) can peas
• 3 tablespoons fresh tarragon, finely chopped
• 2 teaspoons fresh lemon juice

Recipe

• 1 boil a pot of water. when the water starts to boil add the haricots verts a few at a time to the pot an cook for 90 seconds each time. (overcrowding the pot by adding all of it will leave some of the green beans unblanched an significantly lower the temperature of the water. adding a few at a time will avoid this problem).
• 2 with a strainer take the haricots verts and put them in ice water to cool completely, immediately.
• 3 in a large bowl put all the ingredients together, including the haricots verts and mix well. refrigerate, until ready to serve. (if you are taking this to a friends house, as opposed to serving it in your own home for the potluck, make sure to cover the top of the bowl.).

Healthy Black Bean Soup

Total Time: 25 mins Preparation Time: 10 mins Cook Time: 15 mins

Ingredients

• Servings: 6
• 2 (15 ounce) cans black beans
• 1 3/4 cups chicken broth
• 1 cup water
• 1 teaspoon ground cumin
• 1 teaspoon oregano
• 1/4 teaspoon fresh ground pepper
• 1/4 teaspoon ground red pepper
• 1 teaspoon olive oil
• 1/2 large red bell pepper, slivered
• 1/2 large green bell pepper, slivered
• 1/2 teaspoon lemon peel, grated

Recipe

• 1 in large sauce pan, saute bell peppers in olive oil until slightly tender.
• 2 add beans, broth, water, cumin, oregano, pepper, and ground red pepper. bring to boil over high heat.
• 3 reduce heat to low, cover and simmer, stirring once or twice, for 15 minutes.
• 4 ladle half of the soup into a food processor or blender and puree.
• 5 return puree to the pan and add lemon peel.
• 6 ladle soup into bowls and top each serving w/ peppers.

Chef Joey Z's Slow Cooker Limas (vegan)

Total Time: 6 hrs 20 mins Preparation Time: 20 mins Cook Time: 6 hrs

Ingredients

• Servings: 4
• 1 lb dried baby lima beans (organic)
• 4 cups filtered water
• 1/4 cup vegan margarine
• 1/4 cup molasses (unsulphured-organic)
• 2 tablespoons yellow mustard
• 1 pinch salt
• 1 cup vegan sour cream

Recipe

• 1 make sure the lima beans have been cleaned, rinsed and drained.
• 2 combine the water, margarine, molasses, mustard, and salt in the bowl of a 2.5 to 3-quart crock pot. stir all together. add in the lima beans and stir again to coat.
• 3 cover and cook for 8 hours on low or 6 hours on high.
• 4 stir the beans often during the cooking process. after 8 hours on low check the beans to make sure they are soft. stir in the sour cream and serve.
• 5 bon appetit!

Indian Lentil Soup (dal Shorva)

Total Time: 36 mins Preparation Time: 1 min Cook Time: 35 mins

Ingredients

• Servings: 4
• 1 1/2 cups mung beans or 1 1/2 cups red lentils or 1 1/2 cups yellow lentils
• 1 teaspoon turmeric
• 1/2 teaspoon cayenne pepper
• 1 teaspoon cumin
• 1/4 teaspoon cardamom
• 2 -3 curry leaves or 2 -3 bay leaves
• 6 cups chicken stock (preferably home-made) or 6 cups vegetable stock (preferably home-made)
• 3 tablespoons vegetable oil or 3 tablespoons ghee
• 2 teaspoons mustard seeds
• 2 garlic cloves, finely chopped
• salt and pepper
• 1/2-1 lemon

Recipe

• 1 rinse the beans or lentils.
• 2 bring to a boil with the stock, turmeric, cayenne, cumin, cardamom and curry/bay leaves.
• 3 let simmer until the beans or lentils are very soft (ca 30 minutes).
• 4 if using bay leaves, remove them now. curry leaves can be left in the soup.
• 5 run the soup quickly in a blender to a not too smooth consistency (or mash the lentils/beans with a ladle).
• 6 sautee the garlic and mustard seeds lightly in the fat and add to the soup.
• 7 let simmer for another 5 minutes.
• 8 add salt, pepper and squeezed lemon to taste.
• 9 serve hot with pita or paratha bread.

Macbean's Egg Thing

Total Time: 35 mins Preparation Time: 5 mins Cook Time: 30 mins

Ingredients

• Servings: 10
• 4 eggs, beaten (or egg substitute equivalent)
• 1/4 cup flour
• 1/4 teaspoon salt
• 1/4 cup melted butter
• 1 cup cottage cheese (fat-free is fine)
• 1 (8 ounce) package grated cheddar cheese (2% milk is ok)
• 1 can chopped chile (optional but adds a nice bit of interest)

Recipe

• 1 preheat oven to 375.
• 2 spray 9x9 pan.
• 3 mix all ingredients. pour in pan and cook 30 minutes.

Healthy Black Bean Salad

Total Time: 15 mins Preparation Time: 15 mins

Ingredients

• Servings: 8
• 1 (540 ml) can black beans
• 1 (398 ml) can niblet corn
• 1 red pepper
• 1 yellow pepper
• 1/4 chopped purple onion
• 1/2 cup dried cranberries
• 1/4 cup sunflower seeds
• 1/4 cup chopped fresh cilantro (optional)
• 1/4 cup cucumber, finely chopped
• 4 tablespoons balsamic vinegar
• 2 tablespoons hot red pepper jelly
• 2 tablespoons dijon mustard
• 1/3 cup olive oil

Recipe

• 1 drain beans and corn, mix together with peppers, onion, cranberries, sunflower seeds, cilantro and cucumber.
• 2 just before serving whisk together vinegar, jelly, mustard and oil and mix into salad. this is delicious the first day and for several days after!