mexican polenta scramble

This is a very good recipe full of mexican flavors!!! Corn (polenta), tomatoes, beans, avocado and pepitas (sunflower seeds) are combined in this vegetarian dish to make your meal as healthy as tasty! Fibers, antioxidants, vitamin E, vitamin C, proteins... you got it all! ...enjoy!

Mexican polenta scramble
[6 servings]
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1 tablespoon olive oil
1/2 red onion, chopped
1 red bell pepper, diced
2 cups cherry tomatoes, chopped
1 tablespoon chili powder
16 oz polenta, coarsly crumbled
2 cups black beans
1 avocado, diced
1/3 cup sunflower seeds , roasted
salsa, to taste

1. Heat the olive oil in a large skillet.
2. Add the red onion and cook 2 to 3 minutes.
3. Add the bell pepper and cook 2 minutes more.
4. Add the cherry tomatoes and heat 2 to 3 minutes.
5. Add the polenta and the black beans and heat until hot.
6. Garnish with the avocado and sunflower seeds and serve with salsa.

Nutrition facts

[for 1 serving]
426 calories, 13 g fat, 1.6 g saturated,
63 g carbs, 15 g fibers, 18 g protein

vegetarian chili

This vegetarian chili is a favorite of my boyfriend and I cook big batches so I always have some ready in the freezer! Of course, I use my favorite bean, black bean, but I also use crumble tofu so I get a delicious healthy comforting meal!

.Vegetarian chili

12 servings
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2 tablespoons olive oil
2 large onions, chopped
1 1/2 red bell pepper, diced
1 zucchini, diced
2 x 28 oz canned diced tomatoes
1 pound tofu, crumbled
6 cups cooked black beans
2 cups frozen corn kernels
2 tablespoons chili powder
salt and pepper to taste

1. In a large skillet, heat the olive oil.
   
2. Add the onions and cook until transparent.
3. Add the bell pepper and zucchini. Cook 3 to 5 minutes.
4. Add the tomatoes, tofu, black beans, corn, and seasonings.
5. Simmer at medium intensity about 30 minutes.
6. Serve with corn tortilla chips and garnish with a little cheese!
   

Nutrition facts
[for 1 serving]
269 calories, 5 g fat, 0.8 g saturated,
44 g carbs, 11 g fiber, 15 g protein

vegetarian mexican tortillas

This is another fast and easy recipe you can costumize according to the food you have on hand! Sour cream, avocado, black beans, salsa, red onion, yellow bell peppers and shredded mozarella served on a whole-wheat tortilla make a nutritious and satiating meal!

It seems that black bean is my favorite bean... I'm always using black beans!!! I like them because they are smaller and less starchy. Moreover, they are ranked #1 in the legume category for their antioxidant content! For you information, I think red kidney beans are second. Feel free to use any bean that please your own taste buds because legumes are so good for your health anyway! Low in fat, full of fibers and packed with proteins, beans are definitely the perfect substitute for meat.

Vegetarian mexican tortillas

1 serving

.1 10'' whole-wheat tortilla

1 tablespoon light sour cream (I used Liberty 5.5% m.f.)

2 tablespoons salsa

1/4 cup mashed avocado

1/3 cup black beans

bell peppers, sliced

red onion, sliced

lettuce, chopped

2/3 oz shredded part skim mozarella

1. Spread the sour cream, salsa, and mashed avocado (guacamole) on the whole-wheat tortilla.
2. Garnish with the balck beans and veggies.
3. Sprinkle with the shredded cheese.
4. Roll up and enjoy!

Nutrition facts

[for 1 serving]

414 calories, 17 g fat, 3.7 saturated,

54 g carbs, 13 g fibers, 15 g protein

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mexican salad

This is a taste of summer in the middle of the winter! This Mexican salad combines healthy food that provide a large range of protective antioxidants such as bell peppers, black beans, salsa, olive oil, and corn. I realise I've been posting a lot of recipes using beans recently, but I hope it will get you inspired to try some of them, because beans are a wonderful food and they provide so many benefits!

.Mexican salad

6 servings
.
1 ½ cooked brown rice, cooled
3 green onions
2 cups black beans, cooked
2 cups corn
1 red bell pepper, diced
1 yellow bell pepper, diced
1/3 cup olive oil
3/4 cup salsa
1 tablespoon fresh lime juice
tabasco, to taste
salt and pepper, to taste
1/2 cup shredded cheese

1. In a large bowl, combine the brown rice, green onions, black beans, corn, and bell peppers.
2. In a small bowl, mix the olive oil, salsa, lime juice, tabasco, and salt and pepper until homogeneous.
3. Add the dressing to the the salad.
4. Serve cold and garnish with shredded cheese.
   

Nutrition facts
[for 1 serving]
371 calories, 15 g fat, 1 g saturated,
40 g carbs, 7 g fiber, 19 g protein

hummus with roasted red pepper and garlic

Hummus is actually made of puréed chickpeas (or garbanzo beans). To boost the flavor, roasted red pepper, roasted garlic, and sun-dried tomatoes are added to the mix. The result is a delicious hummus that can be spreaded on crackers to accompany a soup or for a simple snack. Try it as a dipping for your veggies too!

.

Hummus with roasted red pepper and garlic

Yield about 2 cups

.

1 head garlic

1 teaspoon olive oil

1/2 cup roasted red peppers (in a jar)

15 oz chickpeas, rinsed

3 tablespoons water

2 tablespoons sun-dried tomatoes, chopped

2 tablespoons tahini

1. Preheat oven to 375F. Cut off the top of the head of garlic. Put in a small baking dish and sprinkle with the olive oil. Cover tightly with foil and bake for about 20 minutes. Remove the foil and roast 5 minutes more. Remove from the oven.
2. Remove the garlic cloves and add to a food processor. Add the roasted red pepper, chickpeas, water, sun-dried tomatoes, and tahini.
3. Purée until smooth.

Nutrition facts

[for 1/4 cup]

153 calories, 5 g fat,

21 g carbs, 5 g fiber, 6 g protein

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tex-mex skillet

If you enjoy mexican flavors, try this vegetarian meal loaded with tex-mex flavors! It's a good way to be introduced to beans. I used red kidney beans, but black beans would have been great too! Use the veggies you have on hand and adjust the heat by adding more or less chili powder.

.Tex-mex skillet

6 servings

.

1 tablespoon canola oil

2 onions, chopped

1 zucchini, chopped

1 bell pepper, chopped

1 cup instant white rice

½ cup water

1 tablespoon chili powder

28 oz canned diced tomatoes

15 oz canned red kidney beans, rinsed

2 ½ cups frozen corn kernels

1 cup shredded cheese

1. In a large skillet, heat the oil. Cook the onions until transparent.
2. Add the zucchini and bell pepper and cook for a few minutes.
3. Add the rice, water, chili powder, diced tomatoes, beans, and corn.
4. Heat over medium-high intensity and bring to a boil. Reduce the heat and simmer a few minutes until the rice is tender.
5. Serve and garnish with shredded cheese.

Nutrition facts

[for 1 serving]

433 calories, 10 g fat, 4 g saturated

69 g carbs, 10 g fiber, 21 g protein

mango, black bean and roasted corn salad

Here's a delicious salad to enjoy as a side dish or as a topping for chicken or fish. The black beans provides numerous phytochemicals as well as fibers and proteins, while the mango brings sweetness which contrasts perfectly well with the flavor of roasted corn. It's a very good way to give beans a try!

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Mango, black beans, and roasted corn salad

4 servings

.

1 tablespoon canola oil

1 cup corn kernels

1 mango, diced

1 cup black beans

1/4 cup red onion, diced

1 ½ tablespoons lime juice

1 teaspoon fresh coriander (cilantro)

1. Heat oil in a skillet and roast the corn several minutes, until fragrant and lightly brown.
2. Transfer to another bowl.
3. Add all the other ingredients.
4. Mix lightly and serve!

Nutrition facts for 1 serving
125 calories, 2 g fat, 0 g saturated,

26 g carbs, 4 g fibers, 4 g protein

black beans

Legumes constitute such a beautiful hidden treasure waiting to be discovered! Black beans are among my favorites and suits perfectly every mexican dish. It can be added in salads, fajitas, chilis... everything! If it's new to you, try to substitute half or all of the ground meat of your favorite mexican recipe for any kind of beans. Whether you cook them yourself (which could take about 2 hours plus an overnight soaking) or whether you choose the canned version, you will benefit from an abundance of nutrients. Beans and legumes can replace meat with their high protein and iron content. However, by contrast to meat, beans and legumes are practically fat-free and they don't contain saturated fat neither cholesterol. But the biggest advantage of integrating this vegetarian protein to our diet is that it is plentiful in fibers, phytochemicals, and antioxidants... things that are definitely lacking in the actual North American diet!

Here's a look at my lunch. A mix of salsa, black bean, avocado, and shredded cheese wrapped up in a whole-wheat tortilla... yummy!!!

Nutrition facts for 1 wrap (8-inch whole-wheat tortilla, 1/3 cup black beans, 1/5 avocado, 1/2 cup salsa, and 1 oz mozzarella part-skim milk): 339 calories, 13.0 g fat, 4.3 g saturated fat, 41.3 g carbohydrates, 11.2 g fibers, 16.6 g proteins, 329 mg calcium, 4 mg iron. My comment: This makes a really delicious, fast and easy, vegetarian nutritious meal! Customize the recipe as you wish to fit your own tastes.

Another good idea to use those beans once the can is opened is to throw them on your pizza dough with grilled corn, red onions slices, and cheese... Scrumptious! Finally, if you still didn't manage to use all the black beans in your can, don't forget that any leftovers can easily be frozen until you need it... and hopefully, this time will come soon!
Nutrition facts for 1/8 pizza (12 oz whole-wheat dough, 1 cup salsa, 1 cup black beans, 1 cup grilled corn kernels, and 8 oz mozzarella part-skim milk): 221 calories, 6.4 g fat, 3.2 g saturated fat, 35.2 g carbohydrates, 5 g fibers, 12.9 g proteins, 243 mg calcium, 1.12 mg iron. My comment: 2 slices make a healthy, balanced, and filling meal... believe me, i've tried it!

Last thing... Lots of people are afraid to eat beans and legumes because of their well-known unpleasant side effects. To avoid bad smell, it's a great idea to rince them thoroughly and to begin by small quantities and gradually increase the serving size and the frequency to allow your bowels to adapt. In brief, the best solution is to have beans regularly on your menu...!