In this series we have been discussing the benefits of a vegetarian diet including; better health, animal rights,global food crisis,frugal living and reducing greenhouse gases.
The connection between raising CO2 and the energy intensive meat producing industry has been proven. Here is an interesting study on The Carbon Footprint of a Cheeseburger. There are simple changes that we can make in our daily lives that will have a tremendous impact on reducing global warming.
I was inspiring to create this series by former Beatle and vegetarian advocate Sir Paul McCartney(Macca)who partnered with The Meatless Monday campaign to promote less consumption of meat.
We don't just discuss the benefits of reduced meat consumption we also do some cooking, share recipes and listen to some great Beatle/McCartney music!
Today I'm focusing on one of the worlds most popular foods beans. It's one of my personal favorites because it can be versatile,nutritious,inexpensive and delicious. What could be better?
It's really easy to find great recipes utilizing beans. Here are a few I've selected for you.
BLACK BEAN AND MANGO SALSA (about 4 cups)
This makes a great light meal over dressed greens..can be more substantial
served with a side of quesadillas.
1 can (15 oz.) black beans, rinsed and drained
1 cup diced firm-ripe mango
1 Roma tomato (about 1/4 lb.), rinsed, cored, and coarsely chopped
1/2 cup each diced orange and yellow bell pepper (or all 1 color)
1/4 cup finely diced onion
1 tablespoon minced fresh jalapeño chili
1 tablespoon chopped fresh cilantro
1 clove garlic, peeled and minced
2 tablespoons lime juice
1 tablespoon red wine vinegar
Salt and pepper
In a bowl, mix beans, mango, tomato, bell peppers, onion, jalapeño, cilantro, garlic, lime juice, and vinegar. Add salt and pepper to taste. Serve, or cover and chill up to 1 day
RED BEAN STEW (serves 4)
This is a Mary Sue Milliken, Susan Feniger recipe so you know it's going to be delish! Great with soft tortillas or tortilla chips.
1/3 cup olive oil
1 1/2 medium white onions, diced
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
4 clove garlic, crushed
3 cans red beans, drained
1 quart water or vegetable stock
2 ancho chiles, wiped clean, stemmed, seeded and lightly toasted*(or chipotle chilis in adobo)
2 medium parsnips, peeled and cut into 1/2-inch chunks
2 medium carrots, peeled and cut into 1/2-inch chunks
2 celery ribs, peeled and cut into 1/2-inch chunks
1 medium zucchini, trimmed and cut into 1/2-inch chunks
1 medium yellow squash, trimmed and cut into 1/2-inch chunks
Heat the olive oil in a large stockpot or Dutch oven over medium heat. Cook the onions with the salt and pepper until golden, 10 to 15 minutes. Add the garlic, reduce the heat and cook, stirring frequently, until the aroma is released.
Add the beans, water, toasted anchos, parsnips, and carrots. Turn the heat up to medium and cook at a low boil for 10 minutes. Add the celery, zucchini and yellow squash. Simmer until all the vegetables are soft, about 15 minutes longer. Remove and discard any chile skin that floats to the top. Taste stew and season with salt and pepper as necessary.
*Dried chiles such as anchos are lightly toasted just to soften and develop flavor but never to blacken. Place over a low gas flame or on the grill and heat a few seconds on each side, just until soft.
BLACK BEANS AND RICE SALAD (serves 2-4)
I had to include my favorite main dish salad
1 cup raw white or brown rice
1 can black beans.. drained and rinsed
juice of 1 lime (or half if very large lime)
about 1/4 cup chopped sweet onion
2-3 tablespoons olive oil
handful of fresh cilantro..chopped
salt & pepper to taste
cook rice according to package instructions should have about 2 cups cooked rice. While rice is still warm add juice of 1 lime and rest of ingredients. Serve at room temp or cold (2-3 servings)
ps..this is great as a filler for wraps with tomato, avocado and salsa or mojo
"Let It Be" The Beatles
If we all "Come Together" we can positively influence global warming!
The Beatles
What have you all been cooking? Todays recipes are all vegan! Vegan can be easy and delicious!