This Italian white bean salad is healthy and delicious. The capers and rosemary-lemon dressing add wonderful flavor to the cannellini beans and chopped tomato.”
Ingredients
2 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
2 cloves garlic, minced
1 teaspoon dried rosemary, crushed
¼ teaspoon black pepper
⅛ teaspoon salt
1 (15 ounce) can no-salt-added white kidney beans (cannellini beans), rinsed and drained
1 medium tomato, chopped ( ½ cup)
2 tablespoons snipped fresh parsley
1 teaspoon capers, drained
Directions
1In a medium bowl whisk together lemon juice, olive oil, garlic, rosemary, black pepper and salt. Stir in beans, tomato, parsley and capers. Divide evenly among four serving plates.
The mild flavor of deliciously soft (but still surprisingly crunchy) wood ear mushrooms is a perfect canvas for the vinegary marinade in this healthy salad. This recipe uses dried wood ears, so make sure you soak them overnight the day before.”
Ingredients
2 cups dried wood ear mushrooms (about 2½ ounces)
1 tablespoon chili oil
2 teaspoons minced fresh ginger
1 teaspoon minced garlic
1 teaspoon sesame oil
1 teaspoon chili-bean sauce or sambal oelek (see Tip)
1½ tablespoons reduced-sodium soy sauce
1½ tablespoons thick soy sauce or dark soy sauce (see Tip)
2 teaspoons black vinegar (see Tip)
½ teaspoon sugar
½ cup fresh cilantro, coarsely chopped
Directions
1Soak mushrooms in 8 cups water overnight.
2When ready to prepare salad, put a large pot of water on to boil. Set a large bowl of ice water near the stove. Drain the mushrooms and cut into 3-inch pieces. Add to the boiling water and cook for 5 minutes. Transfer with a slotted spoon to the ice water. Drain and pat the mushrooms dry.
3Heat chili oil, ginger, garlic and sesame oil in a small skillet over medium heat until starting to sizzle, about 30 seconds. Add chili-bean sauce (or sambal oelek) and cook, stirring, until fragrant, about 15 seconds. Remove from heat and whisk in reduced-sodium soy sauce, thick (or dark) soy sauce, black vinegar and sugar.
4Transfer the sauce to a large bowl. Add the mushrooms and cilantro and stir to coat.
Craving crunch? Bite into this salad loaded with crisp red cabbage, edamame, bamboo shoots, and chow mein noodles. This salad is slightly sweetened with baked tofu, mandarin oranges, and Asian sesame vinaigrette.”
Ingredients
4 cups mesclun
½ cup shredded red cabbage
3 ounces baked tofu cubes
½ cup grated carrots
½ cup edamame
¼ cup mandarin oranges
1 tablespoon golden raisins
½ cup bamboo shoots
2 tablespoons chow mein noodles
2 tablespoons bottled reduced-sugar Asian sesame vinaigrette
Directions
1Mix mesclun, cabbage, tofu, carrots, edamame, oranges, raisins, bamboo shoots, and chow mein noodles in a medium bowl. Drizzle with vinaigrette.
Fresh Anaheim (or poblano) chilis add mild heat to this classic white bean chili and contribute lots of smoky flavor. Quinoa adds body to the chili, while diced zucchini provides pretty flecks of green and increases the veggie content.”
Ingredients
¼ cup avocado oil or canola oil
2 cups chopped seeded Anaheim or poblano chiles (about 3)
1 large onion, chopped
4 cloves garlic, minced
½ cup quinoa, rinsed
4 teaspoons dried oregano
4 teaspoons ground cumin
1 teaspoon salt
½ teaspoon ground coriander
½ teaspoon ground pepper
4 cups low-sodium vegetable broth
2 (15 ounce) cans no-salt-added white beans, rinsed
1 large zucchini, diced (about 3 cups)
¼ cup chopped fresh cilantro
2 tablespoons lime juice, plus wedges for serving
Directions
1Heat oil in a large pot over medium heat. Add chiles, onion and garlic. Cook, stirring, until the vegetables are softened, 5 to 7 minutes. Add quinoa, oregano, cumin, salt, coriander and pepper; cook, stirring, until aromatic, about 1 minute. Stir in broth and beans. Bring to a boil. Reduce heat to a simmer. Partially cover and cook, stirring occasionally, for 20 minutes. Add zucchini; cover and continue cooking until the zucchini is soft and the chili has thickened, 10 to 15 minutes more. Stir in cilantro and lime juice. Serve with lime wedges, if desired.
Brazil’s cuisine often features smoky, grilled meats, but this healthy vegetarian bean soup recipe is completely meat-free. Instead, blackened jalapeños, fire-roasted tomatoes and smoked paprika provide the Brazilian flair. A little molasses adds a sweet-toasty note, and the kale, while not traditional, bumps up your daily veggie count.”
Ingredients
2 jalapeño peppers
2 tablespoons extra-virgin olive oil
3 cups chopped onion
1½ cups diced carrot
5 cloves garlic, minced
4 cups low-sodium vegetable broth
4 (15 ounce) cans low-sodium black beans, rinsed
1 (28 ounce) can fire-roasted diced tomatoes
3 tablespoons molasses
2 tablespoons lime zest
5 tablespoons lime juice
1½ teaspoons ground cumin
1½ teaspoons smoked paprika
⅛ teaspoon cayenne pepper, or to taste
3 bay leaves
1 teaspoon salt
¾ teaspoon ground pepper
4 cups chopped kale
Chopped scallions & chopped fresh tomato for garnish
Directions
1Heat a medium skillet over high heat. Split jalapeños in half lengthwise, remove ribs and seeds, and place skin-side down in the pan. Carefully cover the pan with foil and cook until the skins are blackened, 7 to 10 minutes. Let cool, then dice.
2Meanwhile, heat oil in a large pot over medium-high heat. Add onion and carrot and cook, stirring often, until starting to brown, 6 to 8 minutes. Reduce heat to medium and continue cooking, stirring often, until soft, 3 to 5 minutes more. Add garlic and the diced jalapeños and cook, stirring, for 1 minute more.
3Stir in broth, scraping up any browned bits. Cover and bring to a boil over high heat. Add beans, tomatoes, molasses, lime zest and juice, cumin, paprika, cayenne, bay leaves, salt and pepper. Cover and return to a boil. Reduce heat to maintain a gentle simmer and cook, uncovered, for 30 minutes.
4Remove bay leaves. Puree 4 cups of the soup in a blender (use caution when pureeing hot liquids), then stir it back into the pot. Stir in kale, cover, and simmer until tender, about 5 minutes. Serve garnished with scallions and tomatoes, if desired.
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