Category: Recipes

Sopa de frijoles ojo negro y col rizada (Black-Eyed Pea and Collard Green Soup)

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Sopa de frijoles ojo negro y col rizada (Black-Eyed Pea and Collard Green Soup)
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
 
Keyword: Español
Servings: 6 tazas
Ingredients
  • 1 cucharada aceite vegetal
  • 1 cebolla mediana picada
  • ⅛ cucharadita ajo en polvo
  • 4 onzas jamón cortado en dados
  • ½ libra col rizada sin tallo y picada *
  • 1 lata 14.5 onzas de caldo (pollo o vegetales)
  • 2 latas 15 onzas de frijoles ojo negro, escurridos y enjuagados
  • ½ taza agua
  • 2 cucharaditas vinagre de manaza
  • Sal y pimienta negra a gusto
Instructions
  1. Lavar la col rizada.*
  2. Escurrir y enjuagar los frijoles ojo negro.
  3. Reunir, picar, cortar y medir todos los ingredientes antes de comenzar a preparar la receta.
  4. Colocar el aceite, la cebolla, el ajo y el jamón en una cacerola grande con tapa sobre fuego mediano. Revolver ocasionalmente hasta que la cebolla esté transparente, alrededor de 3 a 5 minutos.
  5. Incorporar a la cacerola la col y el caldo.
  6. Cubrir y cocinar a fuego lento durante 20 minutos hasta que la col esté tierna.
  7. Colocar la mitad de los frijoles ojo negro en un bol pequeño y pisar con un tenedor. Volcar los frijoles pisados y enteros en la sopa.
  8. Agregar ½ taza de agua. Si se desea una sopa más ligera, agregar ½ taza más de agua. Cocinar a fuego lento durante 5 minutos más.
  9. Verter el vinagre minutos antes de servir.
  10. Probar y agregar una pequeña cantidad de sal y pimienta negra si es necesario.
  11. Refrigerar las sobras dentro de las 2 horas. Consumir dentro de los siguientes 3 a 5 días.
Recipe Notes

* Preparación de la col rizada: Primero, retirar las hojas dañadas. Llenar un recipiente grande con agua fría y sumergir las hojas. Agitar unos instantes para aflojar la tierra de las hojas. Tirar el agua sucia y volver a llenar con agua limpia. Volver a agitar las hojas en el agua limpia para eliminar toda suciedad. Repetir el procedimento hasta que el agua salga limpia. Para cortar las hojas, doblarlas por la mitad a lo largo por el tallo. Cortar o arrancar el tallo. Colocar una hoja sobre otra y enrollar. Cortar las hojas enrolladas en trozos gruesos de 1 pulgada.

Sweet Potato and Black bean quesadilla

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Sweet Potato and Black bean quesadilla

Image Soource/ Recipe Source: www.cookingmatters.org

Ingredients
  • 1 large sweet potato
  • 1 tbsp chili powder
  • 1 can black beans drained
  • ¼ cup chopped cilantro
  • 8 whole wheat tortillas
  • 1 cup pepper jack cheese shredded
  • 1 tsp oregano
  • 2 tsp garlic powder
Instructions
  1. Pierce the skin of the sweet potato with a fork and microwave for 5 minutes on high and allow to cool slightly.
  2. Cut the sweet potato in half lengthwise and scoop the flesh into a medium bowl.
  3. Mash sweet potato until smooth.
  4. Add beans, cilantro, and taco seasoning mix to the mashed sweet potatoes and mix well.
  5. To cook the quesadillas, heat a skillet over medium heat.
  6. Spread 1/8 of the sweet potato mixture evenly on half of a tortilla.
  7. Sprinkle with 2 tablespoons of cheese and fold tortilla in half.
  8. Place quesadilla in the skillet and cook 3-4 minutes, or until cheese starts to melt.
  9. Flip and cook for an additional 1-2 minutes or until the tortilla is golden brown.

Lentil Tacos

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Lentil Tacos
Prep Time
8 mins
Cook Time
30 mins
Total Time
38 mins
 

Image Source/Recipe Source:www.chelseyamernutrition.com

Servings: 6 servings
Ingredients
  • Nonstick cooking spray
  • 1 tablespoon vegetable oil
  • 1 medium onion diced
  • 1 cup dried lentils
  • ¼ teaspoon garlic powder
  • 2 tablespoons chili powder
  • 2 cups water
  • 1 8 ounce can tomato sauce
  • 12 6 inch corn tortillas
  • 1 cup salsa
  • 4 ounces cheese shredded (1 cup shredded)
  • 2 cups shredded lettuce
  • 1 teaspoon oregano
  • 2 teaspoons garlic powder
Instructions
  1. Wash the lettuce.
  2. Collect, dice, shred, and measure all ingredients before starting to prepare the recipe.
  3. Spray a large skillet with cooking spray. Add tortillas to the skillet one at a time. Heat briefly on both sides over medium heat until warm and soft. Wrap in 2 layers of foil, put on a plate, and cover with another plate to keep warm.
  4. Heat the oil in the skillet over medium high heat.
  5. Add the onion, and cook for 4 to 6 minutes until it becomes soft. Stir while cooking.
  6. Add the lentils, garlic powder, and taco seasoning, and stir to mix.
  7. Add the water and tomato sauce, and stir to mix.
  8. Bring to a boil, then reduce heat to medium low, and cover. Cook for about 20 minutes or until the lentils are tender.
  9. Uncover, and cook for 5 more minutes until the mixture thickens. (Optional: Mash the lentils somewhat with the back of a fork.)
  10. Add ¼ cup of the lentil mixture, salsa, cheese, and lettuce to each tortilla.
  11. Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.
Recipe Notes

Be creative! Serve as lentil tostadas or with tortilla chips as a party dip.

HULK Smoothie

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HULK Smoothie

Image Source/Recipe Source:www.tasteslovely.com

Ingredients
  • ¾ cup water or milk
  • 2 cups strawberries fresh or frozen
  • 1 banana try frozen too
  • 1 medium apple
  • 2 cups kale or spinach
  • *Try adding a Tbsp. of peanut butter for
  • healthy fat and protein
Instructions
  1. Remove stems from kale and remove tops from strawberries if using fresh.
  2. Slice apples into chucks, removing core.
  3. Put ingredients in blender and blend until smooth.
  4. *Add more or less of each ingredient to fit your families taste!

One Pot Cheesy Mexican Lentils with Black Beans and Rice

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Mexican Lentils with Black Beans and Rice
Prep Time
10 mins
Cook Time
50 mins
Total Time
1 hr
 

Image Source:www.pulses.org

Keyword: Entrée
Servings: 5
Ingredients
  • Non-stick cooking spray
  • 1/2 yellow onion diced
  • 1 clove of garlic minced
  • 1/2 cup uncooked brown rice
  • 1/2 cup uncooked green lentils rinsed
  • 3 cups low sodium vegetable stock
  • 1 teaspoon chili powder
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground chipotle powder optional
  • salt and pepper to taste
  • 1 can (15 oz) black beans rinsed and drained
  • 1/2 cup fire roasted tomatoes drained
  • 1 can (4 oz) diced green chiles
  • 1 small zucchini shredded
  • 1/2 cup corn canned or frozen and defrosted
  • 1 cup red enchilada sauce
  • 3/4 cup shredded cheese
  • cilantro for garnish optional
Instructions
  1. Heat a large pot or saucepan over medium high heat.
  2. Spray with cooking oil. Sauté onion and garlic for two minutes.
  3. Add brown rice, lentils, and vegetable stock. Stir and bring to a boil.
  4. Once boiling, cover and reduce heat to low.
  5. Simmer for 30-40 minutes, or until lentils and rice are tender.
  6. Drain any excess liquid.
  7. Season rice and lentils with salt, pepper, chili powder, cumin and chipotle powder.
  8. Add in remaining ingredients except 1/4 cup of cheese and stir .
  9. Heat mixture until cheese is melted.
  10. Top with remaining cheese and cover with lid.
  11. Heat on low until cheese is melted and mixture is bubbly.
Recipe Notes

Recipe modified from pulses.org