1 red onion, chopped
4 garlic cloves, chopped
1 Tbsp (15 mL) chili powder
1 Tbsp (15 mL) ground cumin
2 tsp (10 mL) unsweetened cocoa powder
1 tsp (5 mL) salt
1/2 tsp (2 mL) crushed red pepper flakes
1/4 tsp (1 mL) ground cinnamon
Freshly ground black pepper
28 oz (796 mL) can diced tomatoes and juice
1 dried ancho chili or canned chipotle chili in sauce, minced
19 oz (540 mL) can black beans, rinsed and drained
2 cups (500 mL) peeled and diced yams
1 cup (250 mL) water
1 cup (250 mL) frozen edamame beans
2 cups (500 mL) finely shredded kale
2 Tbsp (30 mL) fresh lime juice
1/2 cup (125 mL) low-fat plain sour cream or plain, thick Greek yogurt
1/2 cup (125 mL) thinly sliced green onions
1 lime cut into wedges
Organic corn tortilla chips
In 4 to 6 L slow cooker, combine onion, garlic, and seasonings. Add tomatoes and chipotles and stir together to evenly disperse seasonings. Fold in black beans and yams and add water. Cover and cook on low for 7 to 8 hours or high for 4 hours.
Stir in edamame beans, kale, and lime juice. Cover and continue to cook on high for 30 more minutes or until beans are hot.
Ladle into bowls and top with a dollop of sour cream or yogurt, green onions, and wedge of lime. Serve tortilla chips or wedges of corn bread for dipping.
Serves 6 to 8.
Each serving contains: 249 calories; 13 g protein; 3 g total fat (1 g sat. fat, 0 g trans fat); 46 g total carbohydrates (6 g sugars, 14 g fibre); 384 mg sodium
source: "Slow Cooking", alive #375, January 2014
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.