Meatless Monday

Meatless Monday: An elegant vegetarian burger

Former “Top Chef” contestant Spike Mendelsohn’s Prez Obama Burger is the most popular burger at his Good Stuff Eatery restaurants. The original is laden with applewood bacon, Roquefort cheese and horseradish mayo. This vegan version by Todd Gray, …

 

BLACK BEANS AND YELLOW RICE

Meatless Monday
 
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Making some healthy changes in your eating plan and schedule? Are you looking at reducing meat consumption and dairy products? This is a simple, filling, nutritious, tasty and quick dish to prepare. If you use dry beans, they will need to soak the day before and cooking will take several hours.
Author:
Cuisine: Vegan
Serves: 4
Ingredients
  • 2 cans black beans (drain and rinse)
  • 1 tsp. garlic powder or 2 cloves fresh minced garlic
  • 1 tsp. cumin
  • ¼ c. chopped onion
  • ½ tsp ginger powder or 1 inch ginger root, minced
  • 4 scallions chopped (for garnish)
  • 1 tsp. olive oil
  • 1 can Rotel tomatoes (original or spicy if you like heat)
  • 1 bay leaf
  • 1 can light coconut milk
  • Salt to taste (Sea salt or Himalayan pink salt)
  • Pinch of cayenne (more if you like spicy)
  • 1 tsp turmeric
  • *4 cups cooked Brown Basmati Rice
Instructions
  1. Cook rice according to package instructions (*add 1 teaspoon turmeric to boiling water for yellow rice).
  2. Saute onion and fresh garlic in olive oil over medium heat for a few minutes, while rice is cooking
  3. Add cumin, ginger powder, black beans, bay leaf, tomatoes, salt, pepper and coconut milk. Simmer for 20 minutes.
  4. Serve black beans garnished with chopped scallions over the rice.
  5. This recipe contains no dairy.
  6. If you like, you may add shredded cheddar cheese to garnish.

My family likes this meal with a raw vegetable salad and cornbread.

Notes:  “Let food be your medicine, and medicine be your food.” Hippocrates

Did you know that ½ cup serving has 8g of protein and less than 1 gram of fat?  http://nutritiondata.self.com/facts/legumes-and-legume-products/4284/2

Black beans are among my favorite and there are so many ways to prepare them. Whenever possible, use fresh spices and ingredients. Use whole grain rice for increased nutritional value. Turmeric has many benefits and when added to the cooking water changes the color to yellow.   http://www.lifescript.com/diet-fitness/articles/herbs/turmeric.aspx

Adding ginger to beans aids in digestion and helps eliminate the gas.

Sources: Local Grocery, Trader Joes

 

 

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