beans

One Bowls – The Plantpower Way

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One bowls…a foundational dish of The Plantpower Way, and a recipe…of sorts…that says, “I can do this!”  Think mix and match…beans, grains, greens, and various add-ons. The trump card that raises these bowls from nutrition to cuisine is the addition of one of Julie Piatt’s signature sauces.  Tonight’s was “Tahini Green Sauce, ” and finished the bowls like so:

  
We’re fans…big time. See the book for the myriad of possibilities, but the first of our many “one bowls” included quinoa, seasoned kidney beans, broccoli, sweet potato, and farmer’s market fermented kraut (probiotics…long live the gut!). Try it! This one will be a weeknight winner. 

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Simple Black Beans and Rice

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If you read the previous post, you know that I recently moved.  I’ve been craving some simple, healthy food, but haven’t had the time, energy, or supplies at hand to make that happen.  Now that my kitchen is unpacked, I decided to make one my favorites.  It didn’t disappoint in simplicity, speed, or taste.

The basic inspiration for this version of black beans and rice comes straight from the Goya can:

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The variations come in because I want it to be easier (yes, even easier), create leftovers, and be healthier.  I enjoy this dish best over white jasmine rice, but you may like it better over brown rice or quinoa.  Follow your own rules and be happy.  If I hadn’t been famished, I would have made a southwestern salad or even a cucumber/tomato salad as a side, but as it was, I was too hungry to care and ate it solo.  It satisfied me.

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Variations:

Slightly less olive oil – 2 to 3 T.

An entire Vidalia onion

An entire yellow bell pepper (although I would readily use green or red…just had yellow on hand)

Instead of Sazon Goya, about 1 T (each) of the following seasonings: cumin, coriander, garlic powder, onion powder, and oregano.  (This time I did not add cilantro because I did not have it on hand, but I like that addition as well.)  Why not use Sazon Goya?  MSG.  Just not necessary when you can create this mixture on your own.

Add 1/2 tsp. salt and freshly ground pepper to taste.

Otherwise…follow the directions as specified by Goya.  Personally, I have had reliable results with Goya and I usually buy that brand.  NOTE:  This version of the recipe uses the larger can — 1 lb. 13 oz.

In my opinion, you don’t have to make it complicated to make it vegan, and this recipe…which I didn’t create but only adapted…exemplifies keeping it simple.  Enjoy!

Thai-Peanut Rice and Beans (Slow Cooker Version)

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Are you looking for a vegan recipe that’s economical, easy, and delicious? This one is a favorite of mine. While it can certainly be made on the stovetop (simmer for 20-30 minutes), the slow cooker gives the sauce a thick, delicious character. (Not to mention the joy of knowing that dinner is waiting when you get home.) This version uses chickpeas, but I have made it with a mix of white and kidney beans as well. If you try it and like it, let me know!

NOTE: This recipe was adapted from a chicken version at this link
http://www.bettycrocker.com/recipes/slow-cooker-thai-chicken/b8ad2965-9db0-48a1-af90-97341e6231fc
If you are not vegan, you might want to give it a try. I made it often in the pre-rookie days, and it’s the reason this adapted version exists.

1 jar medium to hot salsa (or half of a large 24 oz. jar…ok to be flexible here)
1/3 c. peanut butter (increase to 1/2 c. if you love it, decrease slightly if calorie conscious)
1/2 c. vegetable broth (or water)
2 T. lime juice (substitute lemon if lime isn’t handy)
2 t. grated ginger root (refrigerated tube is incredibly convenient)
2 T. fish sauce (use soy sauce or Bragg’s Amino’s for vegan version…the fish sauce is more authentic for taste but isn’t vegan)
2 (15.5 oz.) cans drained and rinsed chickpeas (may substitute white beans, kidney, or mix)
Prepared rice or quinoa (I like jasmine rice prepared with 1 T. coconut oil and 1/2 t. salt)

Optional garnish: chopped peanuts and/or chopped cilantro

Mix the first six ingredients in the bottom of your slow cooker. Make sure that it is well blended and any visible peanut butter lumps are mixed in. Add the beans and stir gently.
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Set your cooker to low setting, and if it has a timer, choose 8 hours. Important — check the consistency when you get home and/or after 8 hours. If it is too thick, add another 1/2 cup of vegetable broth or water. Stir gently and add more liquid if needed — consistency is up to you! Depending on the type of beans you use, they may absorb quite a bit of liquid. Serve over rice with or without garnish, and enjoy leftovers another day!