cooking healthy vegetable dishes
leek and lettuce on a chopping board

RECIPES You will notice that the following recipes look more like guidelines, they are plant based, have almost no added oils, consist of a great variety of whole foods in a rainbow of colors, and are rich in vitamins, phytochemicals, antioxidants, protective nutrients, and fiber.  Experiment with them.  Focus on better nourishing yourself and your family.

leek and lettuce on a chopping board

                                                     


Cook one pound of dry beans in a pot of plain unsalted water or the skins will be tough.


Use the same method for any beans. Mung, moth, black, pink, red, navy, cannellini, chick peas, black eye peas, or lentils. Cooking time will vary with the small ones taking less time. 


When able to easily squish the beans between fingertips, rinse and add fresh water.  Rinsing the beans washes away some of the starches that ferment in your gut and give you gas.


Once cooked, season lightly with salt and ground pepper.


Chop a large bunch of greens: kale, collards, Napa cabbage, bok choy, spinach, or callaloo.


Chop a bunch of herbs: cilantro, basil, or parsley.


Mince an onion and five to six garlic cloves.


Cube vegetables to suit your taste: pumpkin, sweet potato, carrots, red pepper, mushrooms, fresh or canned tomatoes and a cubed apple for a bit of sweet flavor.


Add all the ingredients together with plenty of water and simmer until the vegetables are soft and the flavors have mingled. 


Do a final seasoning with salt, pepper, olives, capers, tamarind, ginger, a drizzle of maple syrup, or seasoned vinegar, until satisfied. Experiment with flavors and record your preferences.


Mash half cup of the beans for a thicker sauce. In Puerto Rico this versatile dish is prepared with different legumes and served on top of rice.


BEANS WITH LOTS OF VEGETABLES

  


A pot of any variety and amount of cooked and rinsed beans - home made or from cans


4 carrots


1 sweet potato, apple, raisins...


A bunch of cilantro


A great bunch of leafy greens (kale, bok choy, cabbage, or collards)


1 onion, 1 pepper


2 canned tomatoes without oil


4 garlic cloves


Season with salt, pepper, oregano, wine or vinegar - taste and adjust


Add commercially sold ground soy meat or wheat balls for a thicker chili consistency.

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LENTIL SALAD - serve cold

1 pound French lentils


1 unsalted vegetable bullion cube


Cook the lentils in ample vegetable broth until tender but still firm, for about 30 minutes


Drain the lentils and keep the broth for a soup or some other dish


Add to the lentils:


2-3 carrots diced close to the size of the lentils


2 celery stalks diced close to the size of the lentils


1 red pepper diced as above


2-3 tablespoons chopped fresh dill


2-3 tablespoons chopped fresh tarragon


2-3 tablespoons chopped fresh parsley


Dress the salad with:


2 tablespoons of freshly squeezed lemon juice


2 teaspoons vinegar


2 tablespoons olive oil


Salt and pepper to taste

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HABICHUELAS - (clic aqu para la versión imprimible)


Hierve una libra de habichuelas secas en agua sin sal para que se puedan ablandar.


Usa el mismo método para tus habichuelas favoritas.  Varía sólo el tiempo que se toman en ablandar.


Cuando las puedas aplastar entre los dedos enjuágalas otra vez y añádeles agua fresca.  El enjuague elimina muchas de las azúcares que se fermentan en el intestino dándote gas.


Ahora puedes comenzar a sazonar con sal y pimienta.


Escoge y pica un mazo grande de hojas verdes: kale, collards, repollo chino ó Napa, bok choy, espinacas, 


Escoge y pica otro mazo de yerbas: cilantro, albahaca, ó perejil.


Pica menudito una cebolla y varios dientes de ajo.


Corta en cuadritos gran variedad de vegetales a tu gusto: camote, zanahoria, pimientos, hongos, tomates.


Añade todos estos ingredientes con bastante agua para que los sabores se combinen.  Sazona con sal, pimienta, alcaparra, tamarindo, jarabe de arce, ó jengibre a gusto.


Maja media taza de las habichuelas para espesar la salsa.  En Puerto Rico, este plato se sirve encima de arroz.


HABICHUELAS CON VERDURAS

Una cacerola de habichuelas o frijoles cocidos en agua - ablandados en casa o de lata


1batata (camote)


4 zanahorias                           


1 mazo de cilantro


1 mazo grande de otras hojas verdes (bok choy, repollo, kale, o col rizada)


1 cebolla, 1 pimiento                 


2 tomates o una lata de tomates sin aceite       


4 dientes de ajo


sal y especies a gusto


Añade albóndigas de trigo y soya que aparecen en el congelador de tu supermercado.


(click here for the printable version)

BEANS