Black Bean Lentil Tacos

 1 Tbsp. coconut oil or vegetable broth

1 small onion, diced (approx. 1/3 cup)

2 cloves fresh garlic, minced

¾ tsp. cumin

½ tsp. chili powder½ tsp. salt (more to taste)

3 cups cooked green lentils (1 cup dry lentils)

1 can (15 oz.) black beans, rinsed and drained

1/3 cup salsa

2/3 cup vegetable broth, more if needed

Crispy corn taco shells (gluten-free)

Toppings of choice: tomato, lettuce, salsa, avocado, cilantro, olives, Dairy-free Sour Cream (page 67) or Avocado Cumin Dressing (page 69)

1. Heat oil/broth over medium-high heat in a large skillet.

2. Sauté onions for 7 minutes.

3. Add garlic, cumin, chili powder, and salt. Heat for 2 minutes.

4. Reduce heat to low. Add lentils and black beans. Mash mixture and stir to combine.

5. Add salsa and vegetable broth. Stir, then heat for about 5 minutes. Add more vegetable broth as necessary to keep it a  creamy, moist consistency. 

6. Spoon into a taco shell and add toppings of your choice. Or try it over rice/quinoa as a taco bowl (see page 37). 

Makes about 6-8 good size tacos. 

1 small sweet potato chopped into cubes

1 can (15oz) black beans, drained, rinsed

1/4 red onion, finely chooped

 1 clove garlic

1/2 cup cooked brown (or white) rice

1 tsp cumin

1 tsp salt

1/8 tsp pepper

avocado or coconut oil or vegetable broth 

Pre-heat oven to 375°

Toss cubes potato with oil or broth. Put in pan roast in oven for 20-25 minutes, turning once or twice. 

Place rinsed beans into large bowl and mash. 

Heat 1 tbsp oil/broth in sauce pan. Add garlic and onion. Cook until slightly brown, then add to bowl of beans. Stir together. 

Add cumin, salt and pepper to taste. Then add onion and garlic and sweet potato and rice to mix. Mix very well and form into patties. 

Bake for 20 minutes.

Coconut oil spray

4 large portobello mushrooms  (about 5 inches in diameter), stemmed

Sea salt and ground black pepper

2 cloves garlic, minced

3 small to medium vine-ripened tomatoes, diced

¼ cup fresh basil leaves, chopped

Sea salt and pepper to taste

1. Prepare the barbecue to medium high heat.  Lightly spray mushrooms to prevent from sticking.  Sprinkle the mushrooms with salt and pepper.

2. Grill until the mushrooms are heated through and  tender, about 5 minutes per side. If grilling isn’t  an option, you can oven roast. Roast on a baking  sheet at 450 F for 15-20 minutes, flipping once  during cooking.

3. Toss minced garlic, tomatoes, and basil in a bowl. Add salt/pepper to taste.

4. Place 1 hot mushroom grill side up on plate. Sprinkle with more salt and pepper.

5. Spoon the tomato-basil salad on top of the mushrooms and serve.

Makes 4 servings. 

1 medium onion, chopped (approx. 2/3 cup)

1 red or yellow bell pepper  (or ½ cup chopped assorted mini bell peppers)

½ cup chopped carrots

1 (15 oz.) can black beans

\1 (15 oz.) can red kidney beans

1 (15 oz.) can pinto beans

1 (15 oz.) can tomato sauce

1 (15 oz.) can petite diced tomatoes

½ cup frozen corn

3 tsp. chili powder

1 tsp. cumin

1 tsp. salt

Optional: small jar deli-sliced jalapeño peppers,  drained

1. Chop onion, peppers, and carrots. Rinse and drain beans.

2. Put all ingredients in crockpot and cook on low for 6+ hours or on high for 4+ hrs. Add salt and pepper to taste. Add  more chili powder and jalapeño peppers if you like heat.

3. Top with avocado and/or dairy-free sour cream. 

3 big handfuls of arugula (or your favorite greens)

1½ cups cooked lentils

1/3 cup shredded carrots

1 cucumber

1 cup cherry tomatoes

2 Tbsp. chopped scallions

2 Tbsp. chopped fresh parsley

1 ½ Tbsp. ground flax seeds

½ avocado

Salt and pepper to taste

Pesto Dressing (page 70)

1. Cook lentils according to directions.  (Shortcut: buy them precooked from Trader Joe’s!)

2. Chop cucumbers, tomatoes, scallions, and parsley.

3. Mix all salad ingredients together. Pour dressing over salad.

4. Top with sliced avocado, and serve with a slice of lemon on the side.

Makes 2-3 servings.

Start with a wide-mouth canning jar.

     Use pint jars for individual salads and quart jars for

     2 person/family salad.

Add 1-3 Tbsp. of salad dressing to the bottom of the jar.

     Make your own or find dairy-free/ gluten-free options

     in the produce section, or use salsa.

Next, add any veggies that you want to soak in the dressing, especially hard/crunchy ones.

     Carrots, sliced

     Celery, sliced

     Red onions, chopped

     Asparagus, cut small

     Zucchini, diced or spiraled

     Broccoli, cut small 

     Cauliflower, cut small

     Brussels sprouts, sliced or shaved

Next, add your softer toppings.

     Tomatoes, diced

     Cucumbers, cut small

     Bell peppers, chopped

     Mushrooms, sliced Olives

     Artichokes

     Cooked quinoa or rice

     Beans: black, kidney, pinto,  chickpeas

     Roasted veggies: butternut squash,  potatoes, beets, peppers,  asparagus, onions

     Green peas, snap peas, shelled  edamame, corn
    Cooked lentils

Next, add nuts, seeds or fruit.

     Almonds, walnuts, sunflower or  pumpkin seeds, etc.

     Apples

     Dried fruit: cranberries, cherries,  raisins

Lastly, fill the jar with your favorite salad greens.

     Pack the greens very tightly. The less air,

     the fresher your salad stays.

Store in refrigerator. When you are ready to eat...dump in a bowl, toss, and enjoy! Top with avocado if you like. 

4-6 tomatoes, chopped (2+ cups)

1-2 cucumbers, chopped

½ red onion, chopped

2 avocados, diced

1 large lemon, juiced

¼ cup cilantro, chopped

1 tsp. salt

Black pepper to taste

NOW Combine ingredients in large bowl and top with  lemon juice. Toss lightly and add pepper to taste.

Makes 3-4 servings. 

1 can (15 oz.) black beans, drained

1 can (15 oz.) chickpeas, drained and rinsed

1 can (15 oz.) kidney beans, drained

2 cups shelled edamame, thawed

1 tomato, chopped

1 avocado, diced

1-2 limes

2 tsp. minced garlic

¾ cup chopped  fresh cilantro

1 Tbsp. olive oil Salt and pepper

1. Combine drained beans and edamame in a  large bowl.

2. Add the tomato, garlic, cilantro, and avocado.  Squeeze the juice of the lime over the avocado to  keep it from discoloring.

3. Mix everything thoroughly. Add olive oil or substitute  extra lime juice. Salt and pepper to taste.

Makes 4-6 servings 

1 cup uncooked black rice

1 cup shelled edamame, thawed

1 bell pepper, chopped

1 can (8 oz.) pineapple, chopped  (reserve the juice to use below)

2 green onions, finely chopped

¼ cup cilantro, chopped

1 ½ Tbsp. rice wine vinegar

1 Tbsp. pineapple juice

½ Tbsp. Braggs liquid aminos

2 tsp. honey

1 tsp. fresh ginger, grated

1 clove garlic, minced ¼ cup olive oil Salt to taste 1. Cook rice according to package. Place the rice in a large bowl to cool.

2. Add the edamame, pepper, pineapple, green onions, and cilantro to the bowl.

3. In a small bowl, whisk together the rice wine vinegar, pineapple juice, aminos, honey or agave, ginger, and garlic.

4. Whisking constantly, add the olive oil in a slow steady stream. Add a pinch of salt if desired. Pour over salad until it is  well coated.

Makes 4-6 servings. 

1 Tbsp. coconut oil

2 cloves garlic, minced

1 jalapeño, minced

1 cup dry quinoa

1 cup vegetable broth

1 (15 oz.) can black beans, drained and rinsed

1 (15 oz.) can fire-roasted diced tomatoes

1 cup corn, canned or frozen

1 tsp. chili powder

½ tsp. cumin

½ tsp. salt

1 avocado, diced

Juice of 1 lime

2 Tbsp. fresh cilantro leaves, chopped

1. Heat coconut oil in a large skillet over medium-high heat. Add garlic and jalapeño. Cook about 1 minute,  stirring frequently.

2. Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder, cumin, and salt.

3. Bring to a boil. Cover, reduce heat, and simmer until quinoa is cooked through about 20 minutes. Top with avocado,  lime juice, and cilantro.

Makes 4 servings.