Stir Fry Vegetables with Brown Rice
1 tablespoon sesame oil
3 green onions, finely chopped
3 tablespoons fresh ginger, minced
4 cups fresh broccoli, chopped
½ pound fresh green beans, chopped
2 carrots, peeled and sliced on diagonal
2 cloves garlic, minced
4 cups greens, chopped (kale, bok choy, spinach, collards, etc)
1 can sliced water chestnuts, drained
3 cups cooked brown rice
2 tablespoons soy sauce
1 ½ cups peas (if frozen run under water to thaw)
½ cup toasted sliced almonds
Courtesy of: Daniel-Fast.com
1 tablespoon sesame oil
3 green onions, finely chopped
3 tablespoons fresh ginger, minced
4 cups fresh broccoli, chopped
½ pound fresh green beans, chopped
2 carrots, peeled and sliced on diagonal
2 cloves garlic, minced
4 cups greens, chopped (kale, bok choy, spinach, collards, etc)
1 can sliced water chestnuts, drained
3 cups cooked brown rice
2 tablespoons soy sauce
1 ½ cups peas (if frozen run under water to thaw)
½ cup toasted sliced almonds
- Heat a deep skillet or wok over medium heat for about 1 minute. Add oil and heat for 1 minute.
- Add green onions and ginger. Sauté for 5 minutes.
- Add broccoli, green beans, carrots, and garlic. Stir fry for 8-10 minutes.
- Add greens and toss for about 2 minutes or until greens are wilted.
- Stir in water chestnuts, brown rice, soy sauce, peas and almonds.
- Serve as complete meal
Courtesy of: Daniel-Fast.com
Two-Bean Burger
1 teaspoon extra-virgin olive oil
2 tablespoons chopped onion
1 cup canned black beans, rinsed and drained
1 cup canned great northern beans, rinsed and drained
2 tablespoons flaxseed meal
1 teaspoon garlic powder
1/4 teaspoon cumin
1/4 teaspoon salt
Mash beans in a large bowl, leaving about 1/4 of the beans whole. and set aside. Heat olive oil in large skillet over medium heat. Add onions, and cook until soft and translucent. Place in a bowl with beans, and add flaxseed meal, garlic powder, cumin, and salt.
Return skillet to medium heat, and add a teaspoon of olive oil, if needed, to prevent burgers from sticking. Scoop about 1/3 cup of bean mixture for each burger. Flatten with a spatula. Cook 5 minutes, or until bottoms are browned and slightly crispy. Flip, and cook another 5 minutes.
Yield: 4 servings (serving size: 1 burger)
Recipe Notes
1 teaspoon extra-virgin olive oil
2 tablespoons chopped onion
1 cup canned black beans, rinsed and drained
1 cup canned great northern beans, rinsed and drained
2 tablespoons flaxseed meal
1 teaspoon garlic powder
1/4 teaspoon cumin
1/4 teaspoon salt
Mash beans in a large bowl, leaving about 1/4 of the beans whole. and set aside. Heat olive oil in large skillet over medium heat. Add onions, and cook until soft and translucent. Place in a bowl with beans, and add flaxseed meal, garlic powder, cumin, and salt.
Return skillet to medium heat, and add a teaspoon of olive oil, if needed, to prevent burgers from sticking. Scoop about 1/3 cup of bean mixture for each burger. Flatten with a spatula. Cook 5 minutes, or until bottoms are browned and slightly crispy. Flip, and cook another 5 minutes.
Yield: 4 servings (serving size: 1 burger)
Recipe Notes
- For more texture, stir in 1/4 cup brown rice.
- Spread burger with Guacamole with a Little Kick or Super Easy Guacamole.
- Top with tomato slices, lettuce, and/or onions.
- Try with Taco Seasoning instead of using cumin, garlic powder, and salt.
Bean & Rice Casserole
1 medium onion, chopped
2 cup uncooked brown rice
1 can red kidney beans (15 1/4 - 19 oz), drained and rinsed
1 can black beans (15 1/4 - 19 oz), drained and rinsed
1 can garbanzo beans (15 1/4 - 19 oz), drained and rinsed
1 can stewed tomatoes (14 1/2 - 16 oz), drained
1 can chopped mild chilies (4 oz), drained
10 ounces frozen green peas, thawed by placing under running water
1 cup frozen corn, thawed by placing under running water
Courtesy of: Daniel-Fast.com
1 medium onion, chopped
2 cup uncooked brown rice
1 can red kidney beans (15 1/4 - 19 oz), drained and rinsed
1 can black beans (15 1/4 - 19 oz), drained and rinsed
1 can garbanzo beans (15 1/4 - 19 oz), drained and rinsed
1 can stewed tomatoes (14 1/2 - 16 oz), drained
1 can chopped mild chilies (4 oz), drained
10 ounces frozen green peas, thawed by placing under running water
1 cup frozen corn, thawed by placing under running water
- Preheat oven to 375
- In a 5-qt Dutch oven over medium high heat, sauté onion in liquid of your choice (balsamic vinegar, olive oil, water) until tender, stirring occasionally.
- Add rice; cook while stirring until parched and slightly opaque.
- Add beans, tomatoes, chilies and 3 1/2 cups of water to rice and onion in Dutch oven and bring mixture to boil.
- Cover tightly place in oven, baking until rice is tender and liquid is absorbed (around 1 hour for brown rice).
- Add peas and corn, adjust seasonings, and return to oven until heated through.
Courtesy of: Daniel-Fast.com
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Greek-Style Stuffed Peppers
1 tablespoon extra-virgin olive oil ½ cup chopped onion ½ cup diced zucchini 1 clove garlic, minced 1 (8-ounce) can tomato sauce 3 chopped canned artichokes, drained ½ cup chopped black olives 1 teaspoon dried oregano flakes or 1 tablespoon chopped fresh oregano 1 teaspoon dried parsley or 1 tablespoon chopped fresh parsley ½ teaspoon salt 6 medium bell peppers (green, orange, red, and/or yellow) 2 cups cooked quinoa 1 ½ tablespoons pine nuts Preheat oven to 350 degrees. Place artichokes in a food processor, and pulse until artichokes are chopped well. Set aside. Heat olive oil over medium heat. Add onion and zucchini. Cook 3-5 minutes or until vegetables are softened. Lower heat, and add garlic. Cook 1 minute, stirring constantly so garlic doesn’t burn. Add tomato sauce, artichokes, olives, oregano, parsley, and salt. Cook 15 minutes, or until sauce is thickened. While sauce is cooking, prepare peppers. Cut in half lengthwise, and remove stems and seeds. Place peppers in boiling water for 5 minutes. Drain in colander, and place in a large baking dish. When sauce is finished, mix in the quinoa and pine nuts. Stir well. Spoon mixture evenly into pepper halves. Add hot water to dish to a depth of ½ inch. Bake uncovered for 20 minutes. Yield: 6 servings (serving size: about 2 pepper halves) Recipe Notes
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