Mambo Sprouts

Courtesy of Numi Organic Tea.

Prep Time: 20 minutes

Cook Time: 20 minutes

Ingredients:

• 2 tea bags Numi
• Moroccan Mint
• 1 Tbsp. extra virgin olive oil
• 1 medium yellow onion, finely chopped
• 1 clove garlic, minced
• 1 tomato, seeded and finely chopped
• 2 Tbsp. black raisins
• ½ cup cooked or canned chickpeas (garbanzo beans)
• ½ tsp. ground cinnamon
• ¼ tsp. saffron threads
• 1 tsp. salt
• 2 cups cooked couscous

Directions:

1. Steep 2 tea bags of Moroccan Mint in ½ cup boiling water for 10 minutes and set aside.
2. Sauté onions and garlic in oil over medium heat until golden.
3. Add tomato, raisins, chickpeas, saffron, cinnamon, and salt. Cook 5 minutes.
4. Add strained tea and simmer another 3 minutes. Blend mixture with couscous.
5. Serve warm or at room temperature.

Servings:

Makes 4 Servings

Here is a delicious and easy recipe for some Tofu Chili! Courtesy of Nasoya®.

Prep Time: 10 minutes

Cook Time: 20 minutes

Ingredients:

• 1 pkg Nasoya® Extra Firm tofu, patted dry
• 2 Tbsp chili powder
• 1 tsp ground cumin
• 1 tsp paprika
• 1 tsp dried oregano
• 1 tsp salt
• 1 tsp sugar
• 1 Tbsp canola oil
• 2 cloves garlic, minced
• 1 onion
• 1 carrot, chopped
• 1 red bell pepper
• 1 28 oz can crushed tomatoes
• 1 15 oz can black beans, rinsed and drained

Directions:

1. In a medium bowl, blend chili powder, cumin, paprika, oregano, salt, and sugar, and set aside.
2. Crumble tofu into bowl of spices and stir until coated with the spices. Set aside.
3. Heat oil in a large pot over medium high heat. Add garlic, onion, and carrot and sauté, while stirring, for 5 minutes.  Add red pepper and sauté for 5 minutes.
4. Add the tofu and cook, while stirring, for 5 minutes.
5. Add tomatoes & black beans. Bring to a boil, then reduce heat and simmer for 10 minutes.
6. Season to taste. Enjoy!

Tip: For a meatier tofu texture, press the tofu for 20 minutes.

Servings:

Makes 8 Servings

Nutritionals:

Calories 190, Calories from Fat 5, Total Fat 5 g, Saturated Fat 0.5 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 450 mg. Total Carbohydrate 26 g, Dietary Fiber 8 g, Sugars 2 g, Protein 12 g

Recipe submitted courtesy of Lundberg Family Farms.

Ingredients:

• 1 Tbsp. olive oil
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 1-1/2 cup Lundberg Family Farms Long Grain Brown Rice
• 1 (14.5oz) can tomatoes with jalapeños, undrained
• 2 (15 oz) cans pinto beans, drained
• 2 (7 oz) cans chopped green chilies, undrained
• 2-1/2 cups water
• 1/8-1/4 Tsp. dried red pepper flakes (optional)
• 2 cups shredded Monterey Jack or Pepper Jack cheese, divided

Directions:

1. Preheat oven to 350°F.
2. 9″ X 13” well buttered baking dish.
3. Heat olive oil in a large skillet over medium heat and add onions and garlic; cook for 4-5 minutes until onions are translucent. Transfer into a large bowl.
4. Stir in Lundberg Long Grain Brown Rice, tomatoes, beans, and green chilies. Heat water to boiling and stir into rice/bean mixture; pour into baking dish.
5. Stir in one cup grated cheese. Cover with aluminum foil. Bake for 65-70 minutes or until rice is tender. (If rice is tender but excess water remains, remove foil and cook 5 more minutes.)
6. Just before serving sprinkle with reserved grated cheese. Return to oven until cheese is melted.
7. Serve with warm tortillas, sour cream, sliced green onions, cilantro, and salsa.

Servings:

9-10  generous servings
Yield: 9.5 cups
1 cup= 232.2 grams

Nutritionals:

Serving size 1 cup, Calories 230, Calories from Fat 70, Total Fat 8g (Sat. Fat 4g, Trans Fat 0g), Cholesterol 15mg, Sodium 530mg, Total Carbohydrates 32g, Fiber 6g, Sugars 3g, Protein 10g.

Recipe submitted by Carol W. of Chappaqua, NY for the Mambolicious Recipe Contest 2009.

Ingredients:

• 1 can black beans, rinsed
• 1 mango, chopped
• 1 handful cilantro, chopped
• 1 red pepper, chopped (or roasted red pepper from a jar)
• 1 Tbsp. finely chopped red onion
• 1 Tbsp. San J Tamari
• Juice from 1 lime

Directions:

1. In a large bowl mix all ingredients together.
2. Serve as a dip for chips, as a side salad, or spooned over brown rice.

Servings: 2

Prep time: 10 minutes

Cook time: None!

Thanks to Chef Keith Snow for this natural, flavorful recipe.

This simple and tasty white bean soup recipe can easily be made as a vegan or vegetarian soup.

Ingredients:

• 1 Tbsp. extra virgin olive oil
• 1 Tbsp. bacon fat
• 1/4 cup onion, chopped
• 1/4 cup carrot, chopped
• 1/4 cup celery, chopped
• 1/2 cup diced tomato and juice
• 1/2 Tbsp. rosemary, chopped
• 1/2 Tbsp. thyme, chopped
• 4 cups chicken broth
• 2 cups white beans, cooked

Directions:

1. In a large pot, heat the fat and olive oil over medium heat.
2. Cook the onions, carrots and celery for about two minutes or until the vegetables start to become tender.
3. Now add the beans, chopped herbs and broth. Bring this to a simmer slowly and cover.
4. After about 15 minutes plate and serve, garnishing with shaved Reggiano Parmesan and drizzled extra virgin olive oil.

Chef’s Note: Per Serving (excluding unknown items): 235 Calories; 8g Fat (32.1% calories from fat); 14g Protein; 26g Carbohydrate; 7g Dietary Fiber; 3mg Cholesterol; 906mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 1 1/2 Fat.

Thanks to Chef Keith Snow of Harvest Eating for this tasty recipe!

Easy and delicious vegetarian dish with the added protein punch of black beans. Great summer time burger replacement. Kids love this one too.

Ingredients:

1/4 cup finely chopped onion
1/4 cup finely chopped green bell pepper
1 large garlic clove, minced
1 Tbsp. butter
1 19-z can black beans, rinsed and drained (about 1 2/3 cups)
1/3 cup fine dry bread crumbs
1 large egg, beaten lightly
3 Tbsp. fresh cilantro leaves, chopped fine
1/2 tsp. salt
1/2 cup yellow cornmeal
Pure olive oil for frying

Directions:

1. In a small heavy skillet cook onion, bell pepper, and garlic in butter over moderately low heat, stirring occasionally, until softened.
2. In a bowl, mash one-third beans with a fork and stir in remaining beans, onion mixture, bread crumbs, egg, coriander, salt, and pepper to taste.
3. Form mixture into four 4-inch patties. (Mixture will be wet and soft.) Gently dredge patties in cornmeal and transfer to a large plate lined with plastic wrap.
4. In a heavy skillet heat 1/4 inch oil over moderate heat until hot but not smoking and cook patties in 2 batches 1 1/2 minutes on each side, transferring to paper towels to drain

Chef’s Note: Serve bean cakes with salsa. Can be prepared in 45 minutes or less.

Recipe submitted by Mary Ellen F. of Lincoln University, PA, for the Mambolicious Recipe Contest 2009.

Ingredients:

• 2 large 13oz. cans black beans, drained and rinsed
• 1/4 cup olive oil
• 2 large onions, chopped
• 8 cloves garlic, minced
• 1-2 jalapeno peppers, seeded and chopped
• 1 dried pasilla chili (other dried chili of your choice may be substituted . Pasilla chili may be found in the Mexican section of some grocery stores, some well stocked health food stores or Mexican food stores)
• 1/4 cup chili powder
• 4 tsp. ground cumin
• 1 14 oz. pkg. Lightlife Gimme Lean Sausage Style
• 1 28 oz. can diced Fire Roasted canned tomatoes
• 2 1/2 cup (or more) water
• 1 rounded tsp. canned chipotle chili in adobo sauce, minced (May be found in the Mexican section of the grocery store)
• Salt and pepper to taste

Ingredients:

1. Heat oil in a heavy large dutch oven over medium-high heat.
2. Add onion, garlic and jalapenos and saute until tender, about 4 minutes.
3. Flatten Gimme Lean into one, large oval patty and add to onion mixture.
4. Brown nicely on each side. Break up with a wooden spoon.
5. Add chili powder and cumin and stir until fragrant, about 1 minute.
6. Add beans, tomatoes, and 2 1/2 cups water. Bring to a boil.
7. Reduce heat to med-low and simmer 20 minutes. Add chipotle chili in adobo sauce.
8. Simmer until black bean chili is very thick and flavorful, and all ingredients have melded together nicely, about 1 hour, 15 minutes.
9. Stir frequently. Add more water by half cupfuls if chili starts to dry out before it has reached the desired consistency. Season with salt and pepper to taste.

Servings: 6

Thanks to Chef Keith Snow of Harvest Eating for this wholesome, hearty recipe!

This recipe is a sure hit. The simple preparation takes time but it’s a one-pot-meal of tender beef and spices, such as cumin, and strong flavors, including chipotle peppers and cloves. Chef Keith Snow demonstrates how to make this pot roast in a detailed video.

Ingredients:

• 1 whole onion
• 1 bunch cilantro
• 4 pieces cloves
• 1 Tbsp. cumin seeds
• 1 piece chipotle pepper
• 3 lbs. chuck roast, cut into large chunks or left whole
• 2 large carrots, peeled and cut in large pieces
• 1 large onion, cut into large pieces
• 1 can organic black beans, low sodium
• 1 tsp. salt
• 1 tsp. black pepper
• 1 Tbsp. Nebraska Steak Seasoning (optional)
• 1/4 cups bacon fat or oil
• 1/4 cups tomato paste
• 6 cups beef broth
• Sour cream for garnish

Directions:

1. In a large pot over medium heat, add 1 onion diced and bacon fat or oil. Cook for 5 minutes.

2. Add cumin, cloves, chipotle pepper, tomato paste. Cook for two minutes. Add beef broth and beef.

3. Cover tightly, reduce heat to low. Cook for 3 hours.

Chef’s Note: Thicken sauce with the addition of a slurry: 5 Tbsp. corn starch mixed with 5 Tbsp. water. When boiled, it will thicken. Serve with rice or potatoes. Carrots are optional. Also, check out the Nebraska Prime Steak Seasoning.

Thanks to Chef Keith Snow for this amazing recipe!

Ingredients:

• 2 15-oz. cans garbanzo beans (chickpeas)
• 2 cloves garlic, chopped
• 1/2 tsp. sea salt
• 1/4 tsp. curry powder
• 1/4 tsp. smoked paprika
• 1/4 tsp. cumin
• 3 whole Meyer lemons
• 1 tsp. rosemary, finely minced
• 1/8 tsp. black pepper
• 1/4 cup Tahini paste

Directions:

1. In a small sauce pot, over low heat, infuse oil with rosemary and garlic, cook for 3 minutes…Do not brown the garlic.

2. Add the rest of the ingredients to a food processor, add oil mixture and process to a smooth paste.

Chef’s Notes: Enjoy with toasted pita bread, in a wrap with fresh sprouts, cheese chopped lettuce and your good to go.

Submitted by Amity P. of Fort Wayne, IN, for the Mambolicious Recipe Contest 2009.

Ingredients:

• 2 large cans diced tomatoes- do not drain
• 1 can pinto beans, drained
• 1 can black beans, drained
• 1 small can corn, drained
• 1 medium yellow onion, chopped
• 1 large green pepper, chopped
• 2 small cans medium-heat green chilies, do not drain
• 1 small can tomato sauce (Mexican style is great for this)
• 1 pkg. LightLife Smart Ground Mexican or Original
• 1/4 cup vegan taco seasoning, or to taste
• Garlic, to taste
• Chili powder, to taste
• Salt, to taste (optional)
• An extreme hot sauce (like one with a warning label), to taste (optional)

Directions:

1. Combine all ingredients, except spices, in a 5 quart or larger crock-pot.
2. Stir until all is mixed together well.
3. Now for the experimentation! Add your seasonings. Remember to put as much or as little as you like. It all depends on your mood that day. The more hot sauce you add, the more intense the heat will become. Don’t worry, this recipe can be a five alarm chili and still taste great!
4. Cook on high for about 6 hours.
5. After that you can eat it or turn it on warm or low until you are ready to eat.
6. Enjoy!

Servings: 8