White Bean Dip

Prep Time10 minutes
Cook Time0 minutes
Total Time10 minutes
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Irresistible White Bean Dip

So so good, one of my favorite dips. It's demonstrated in the Food for Life classes.
Course: Appetizer, Snack
Cuisine: American
Servings: 6

Equipment

  • food processor

Ingredients

  • 1 can white beans, either navy or cannellini 1 1/2 cups
  • 2 tbsp lemon juice
  • 2 tsp miso
  • 1/4 tsp black salt
  • 1 tbsp tahini or almond butter
  • 1 clove garlic
  • 1 1/2 tbsp water

Instructions

  • Combine all the ingredients in a small food processor, and puree until smooth.

Tacos

tacos
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
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Spinach-Potato Tacos

The poblano peppers, spinach, and potatoes make this taco filling really special.
Course: Main Course, Sandwich
Cuisine: Mexican
Servings: 4 (makes 12 tacos)

Ingredients

  • Makes 12 tacos.
  • 2 large Yukon Gold potatoes scrubbed and cut into small dice
  • 1 10-ounce package frozen spinach, thawed
  • 1 large onion diced
  • 1 medium poblano pepper seeded and diced
  • 2 cloves garlic minced
  • 2 teaspoons ground cumin
  • 1 cup unsweetened unflavored plant milk
  • 3 tablespoons nutritional yeast
  • Sea salt and freshly ground black pepper
  • 12 corn tortillas
  • ½ cup chopped fresh cilantro

Instructions

  • Place the potatoes in a medium saucepan and add water to cover. Bring to a boil, then reduce the heat to medium-low and simmer, covered, until the potatoes are tender when pierced with the tip of a sharp knife, 10 to 12 minutes. Drain well and set aside.
  • If you’re going to bake the tortillas, preheat the oven to 375.
  • Squeeze out as much liquid from the spinach as you can.
  • In a large skillet, cook the onion and poblano pepper over medium heat, stirring occasionally and adding water 1 to 2 tablespoons at a time as needed to keep the vegetables from sticking, until softened, 7 to 8 minutes. Add the garlic and cumin and cook until fragrant, about 1 minute.
  • Add the reserved spinach and potatoes along with the plant milk and nutritional yeast to the skillet. Season to taste with salt and pepper and cook until heated through, 2 to 3 minutes. Remove from the heat and set aside.
  • To make taco shells, drape each corn tortilla over the rungs of an oven rack and bake for 7-8 minutes at 375 until they are crispy and golden.
  • To serve, place the tortillas on individual serving plates or a large platter and divide the potato mixture among them, spooning it onto the center of each.
  • Sprinkle with cilantro and serve.

Notes

This is a tweaked recipe from Forks over Knives, https://www.forksoverknives.com/recipes/spinach-potato-tacos/#gs.uchdlu.
tacos
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
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Easy Veggie Tacos

Fill those shells with seasoned beans and a quick sauté of your favorite veggies.
Course: Main Course, Sandwich, Snack
Cuisine: Mexican
Servings: 4 (makes 8 tacos)

Ingredients

  • Unfried *Beans:*
  • 1 1/2 cups cannellini beans 1 can, drained
  • 1 small red onion chopped
  • ½ teaspoon garlic powder
  • ½ teaspoon smoked paprika
  • ½ teaspoon turmeric powder
  • pinch of black pepper
  • Veggies:
  • ½ cup corn kernels
  • 1 small onion diced
  • 1 ½ cups chopped mushrooms
  • 2 bell peppers chopped
  • ½ teaspoon smoked paprika
  • ¼ teaspoon chili powder
  • ¼ teaspoon garlic powder
  • ¼ teaspoon ground turmeric
  • pinch of black pepper

Instructions

  • Unfried_Beans: Cook the onion with a splash of water until soft. Stir in the spices. Drain and rinse the beans, mash with a fork. Add to the onion, mix well, and warm.
  • Veggies: Heat a pan and cook the vegetables until soft.
  • Assemble the tacos on corn tortillas – beans, veggies. Optional toppings include cashew sour cream, avocado, chopped red cabbage, pickled onions.

Notes

The video shows some slight differences from this recipe:
– I chopped up a poblano pepper instead of two bell peppers
– I used Penzey’s spice blends Arizona Dreaming and Taco Seasoning instead of the spices in the recipe

Black-bean Veggie Quesadillas

Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Print Recipe

Black Bean and Veggie Quesadilla with Cashew Cheese Sauce

Use whole wheat tortillas to make this healthy meal, drizzled with a creamy dreamy cashew sauce.
Course: Main Course, Snack
Cuisine: Vegan
Servings: 2 servings

Ingredients

  • 1 can black beans drained and rinsed
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • 1 zucchini cut small
  • 1 summer squash cut small
  • 1 red bell pepper cut small
  • 1 cup chopped mushrooms
  • 4 whole wheat tortillas 10-inch

For the cashew cheese sauce

  • 1 cup cashews soaked 2 hours, drained and rinsed
  • 2 cloves garlic
  • 1/4 cup nutritional yeast
  • 2/3 cup water
  • 1/2 teaspoon salt

Instructions

  • Sauté the vegetables (squashes, mushrooms, and bell pepper) in a non-stick pan, adding a bit of water if they stick. Add the spices and beans to warm.

For the cashew cheese sauce:

  • Put the ingredients in a high-speed blender and puree a few minutes until creamy. (Any leftovers can be refrigerated up to a week.)

Assemble the quesadillas one at a time.

  • In a pre-heated skillet, place one tortilla. Spread generously with the sauce. Add half the bean-veggie mix. Drizzle more sauce. Place a second tortilla on top. After a minute or so, the bottom tortilla should start to toast. Flip the tortilla and toast the other side. Cut into fourths.