Beans, beans, they’re good for your heart, the more you eat the more you…
…start lowering your blood pressure and coronary heart disease risk!
Recent research has shown that eating about 1 cup of legumes (beans, chickpeas, lentils, etc.) a day as part of a low glycemic diet may help combat coronary heart disease among those living with type 2 diabetes. Legumes are a low glycemic index food, and are loaded with soluble fiber! Check out the Science Daily’s Article to get more details:
http://www.sciencedaily.com/releases/2012/10/121022162546.htm
Check out this easy vegetarian three-bean chili recipe for a quick dinner loaded with heart-smart beans!
Easy Vegetarian Three-Bean Chili
Serves | 8 (1 cup) |
Prep time | 10 minutes |
Cook time | 40 minutes |
Total time | 50 minutes |
Dietary | Vegan, Vegetarian |
Meal type | Main Dish, Soup |
Misc | Child Friendly, Freezable, Pre-preparable, Serve Hot |
Website | CookingLight |
This quick and easy vegetarian chili recipe is loaded with heart smart beans!
Ingredients
- 1 tablespoon vegetable oil
- 2 cups chopped onion
- 1/2 cup yellow bell pepper, chopped
- 1/2 cup green bell pepper, chopped
- 2 cups cloves garlic, minced
- 1 tablespoon brown sugar
- 1 1/2 tablespoon chili powder
- 1 teaspoon cumin
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 2 (16oz) cans stewed tomatoes, undrained
- 2 (15oz) cans black beans, rinsed and drained
- 1 (15oz) can kidney beans, rinsed and drained
- 1 (15oz) can pinto beans, rinsed and drained
Directions
Step 1 | |
Heat the oil in a Dutch oven over medium-high heat. Add onion, bell peppers, and garlic; sauté 5 minutes or until tender. Add sugar and remaining ingredients, and bring to a boil. Reduce heat, and simmer 30 minutes. |
Roasted Carrot and Quinoa Salad
- On October 04, 2012
- By Lindsay
- In Appetizers, Entrees, Gluten-Free, Quick and Easy, Recipes, Salad/Vegetables, Sides, Vegetarian
- 0
Roasted Carrot and Quinoa Salad
Serves | 8 |
Prep time | 30 minutes |
Cook time | 1 hour |
Total time | 1 hour, 30 minutes |
Dietary | Vegan, Vegetarian |
Meal type | Salad, Side Dish |
Misc | Gourmet, Pre-preparable, Serve Cold |
From magazine | Food and Wine |
Absolutely delicious! Red quinoa works great, but any quinoa works.
Ingredients
- 2 teaspoons sweet paprika
- 1 teaspoon ground tumeric
- 1 teaspoon ground ginger
- 1 teaspoon ground coriander
- 1 teaspoon ground cinnamon
- 1/2 teaspoon cayenne pepper
- 1/4 teaspoon ground cardamom
- salt
- pepper
- 4 Large carrots (thinly sliced)
- 1 Small red onion (thinly sliced)
- 4 tablespoons extra virgin olive oil
- 1/2 cup walnuts
- 1 cup quinoa (red)
- 2 cups water
- 2 tablespoons lemon juice
- 5oz mixed salad greens
- 1/2 teaspoon lemon zest (finely grated)
- 1 teaspoon Dijon mustard
- 1/2 cup dried cranberries
- 2 tablespoons flat leaf parsley (chopped)
Directions
Step 1 | |
Preheat oven to 400F. Mix spices and about 1 tsp each salt and black pepper in a small bowl. In a seperate bowl, toss carrots and onions with 1 Tb oil. Add 1 Tb spice mixture, tossing to coat. Spread on baking sheet and roast for 20-25 minutes until tender. Stir once or twice. | |
Step 2 | |
While vegetables are roasting, spread walnuts on pie plate and bake for about 7 minutes, until golden. Coarsely chop when cooled. | |
Step 3 | |
In medium saucepan, combine quinoa with 2 tsp spice mix and water and boil. Cover and simmer over low heat until water is absorbed and quinoa is tender (about 17 minutes). Uncover and fluff using fork. Cool slightly. | |
Step 4 | |
In large bowl, whisk 1 Tb oil with 1 Tb lemon juice and season with salt and pepper. Add salad greens, tossing to coat. Spread greens on a plate. In same bowl, whisk remaining oil with remaining lemon juice, lemon zest, mustard, and 1 tsp of spice mix. Add quinoa, walnuts, cranberries, parsley, and roasted vegetables, tossing well. Spoon quinoa mix over greens and enjoy! |