Author: Michael Hetrick

African Peanut Soup

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African Peanut Soup

Image Source/ Recipe Source: www.asauceykitchen.com

Ingredients
  • 1 tablespoon oil
  • 2 medium onions diced
  • 2 large red or green bell peppers chopped small
  • 6 cloves garlic minced
  • 2/3 cup extra crunchy natural peanut butter
  • 1 can (28 oz) crushed tomatoes
  • 4 cups low sodium vegetable broth
  • ½ teaspoon black pepper
  • 1/2 teaspoon chili powder
  • 1 tablespoon fresh cilantro chopped
Instructions

  1. Heat oil in a large pot over medium heat. Cook onions and bell peppers until lightly browned and tender, adding in garlic at the end to prevent burning.

  2. Stir in tomatoes and their liquid, the vegetable broth, pepper, and chili powder. Reduce heat to low, uncover, and simmer for 15 minutes.
  3. Stir in peanut butter and cilantro until well blended, and serve.
Recipe Notes

Adapted and modified from Share Our Strengths, Cooking Matters™

Sopa Africana con maní (African Peanut Soup)

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Sopa Africana con maní (African Peanut Soup)

Image Source/ Recipe Source: www.asauceykitchen.com

Keyword: Español
Ingredients
  • 1 cucharada aceite
  • 2 cebollas medianas picadas
  • 2 pimientos rojos o verdes grandes picados
  • 6 dientes ajo picados
  • 2/3 taza mantequilla de maní
  • 1 lata (28 oz) tomates triturados
  • 4 tazas caldo de verduras bajo en sodio
  • ½ cucharadita pimienta negra
  • ½ cucharadita chile en polvo
  • 1 cucharada cilantro fresco picado
Instructions
  1. Caliente el aceite en una olla grande a fuego medio. Cocine las cebollas y los pimientos hasta que estén ligeramente dorados y tiernos, y agregue el ajo al final para evitar que se queme.
  2. Agregue los tomates y sus líquidos, el caldo de verduras, la pimienta y el chile en polvo. Reduzca el fuego a bajo, destape y cocine a fuego lento durante 15 minutos.
  3. Agregue la mantequilla de maní y el cilantro hasta que estén bien mezclados, y sirva.

Cilantro Lime Tuna Wrap

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Cilantro Lime Tuna Wrap
Prep Time
15 mins
 
Source: foodhero.org
Servings: 5 wraps
Ingredients
  • 3 Tablespoons lime juice
  • 2 tablespoons of mayonnaise (or plain Greek yogurt)
  • 2 cans 5 oz tuna in water, drained
  • 5 medium whole wheat tortillas
  • 2 green onions or ½ teaspoon onion powder
  • 1 cup red bell pepper, diced
  • 1 cup shredded lettuce
  • 2/3 cup cilantro, chopped
Instructions
  1. Mix lime juice and mayonnaise (or yogurt) together in a small bowl. Add tuna, cilantro, onions and peppers and mix until evenly coated.
  2. Divide tuna mixture between 5 tortillas. Spread to edges.
  3. Top with lettuce and fold or roll into a wrap.
  4. Refrigerate leftovers within 2 hours.

Chickpea Corn Chowder

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Chickpea Corn Chowder
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
 

Image Source/Recipe Source:www.thelittleepicurean.com

Servings: 8
Ingredients
  • 1 tbsp olive oil
  • 1 tbsp unsalted butter
  • 3 garlic cloves minced
  • 1 medium onion chopped
  • 1 tsp kosher salt
  • 1/4 tsp freshly ground black pepper
  • 1 medium Russet potato peeled and diced into small cubes
  • 4 cups reduced sodium chicken broth *use vegetable if desired
  • 3/4 cup half and half or milk
  • 3 cups corn fresh or frozen
  • 2 cans 15 oz each chickpeas (garbanzo beans) rinsed and drained
  • chopped green onions or chives, as needed to garnish
Instructions
  1. In a large pot, combine olive oil and butter over medium heat. Once butter has melted, add garlic and onion. Cook until onion is tender and almost translucent. Season with salt and pepper.
  2. Add potatoes and chicken broth. Bring mixture to a boil, reduce heat, cover pot, and let simmer for 10-15 minutes until potatoes are fork tender.
  3. Scoop out about 2 cups of mixture and puree in a blender until smooth. Return puree back into the pot.
  4. Add half and half, corn, and chickpeas. Return to to a boil and then reduce to a simmer.
  5. Cook on low heat for 5-10 minutes until chickpeas are warmed throughout. (If using frozen corn, heat until corn is cooked).
  6. Season with additional salt and pepper, as needed. Garnish with chopped green onions. Serve warm.
Recipe Notes

Recipe from pulses.org

Greek Chickpea Salad

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Greek Chickpea Salad

Image Source/Recipe Source:www.pulse.org

Servings: 4
Ingredients
Greek Chickpea Salad
  • 2 cups cooked chickpeas or 1 15 oz can
  • 1 large cucumber diced
  • 1/3 cup thinly diced red onion
  • 1/3 cup chopped fresh parsley
  • 1/4 cup diced sun-dried tomatoes drained if in oil
  • 1/4 cup diced kalamata olives
  • 6 cups arugula or spinach or other leafy green
Salad Dressing
  • 1/4 cup olive oil
  • 2 tbsp red wine vinegar
  • 1 garlic clove minced
  • 1/2 tsp dried oregano
Instructions
  1. In a large salad bowl, combine dressing ingredients.
  2. Prep all ingredients that need to be diced and chopped.
  3. Toss salad ingredients together in the salad bowl with the dressing. Refrigerate 10 minutes to allow the flavors to meld before serving.

  4. Serve over fresh arugula.

Recipe Notes

Recipe slightly modified from pulses.org