Tag Archives: tomato

Roasted Corn and Black Bean Tacos

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Ingredients:Roasted Corn & Black Bean Tacos
2 cups frozen corn
2 cups black beans, cooked
1 larger tomato, chopped
1/2 red onion, chopped
2 tablespoons garlic, minced
1 lime, juiced
1 teaspoon paprika
1/2 teaspoon cumin

Directions:
In a pan add frozen corn and cook for 5-10 minutes. Add onion and garlic, continue to cook for 5 minutes. Add black beans and tomato. Mix together until warm. Serve in warm corn tortillas taco shells on a bed of cabbage and topped with pico de Gallo

Heat the over to 400 degrees. Fold corn tortillas in half and place them between the oven rack and heat for 10 minutes. This will give you a crispy taco shell. Fill shells with lettuce or cabbage, drip chipotle nayonaise and top with fresh pico de Gallo.

Serving Size: 12 tacos

Nutritional Facts: (1 corn tortilla with filling)
Calories: 123.5
Total Fat: 1.9 g
Cholesterol: 0 mg
Sodium: 99.6 mg
Potassium: 9.8 mg
Total Carbs: :25.5 g
Protein: 4 g

Notes: The other option for the corn is to roast 3 ears of corn on the BBQ, cut the corn off the corn and add it to the pan.

Source: None

Curry Sweet Potato Burger

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INGREDIENTS
15.5 oz kidney beans
15.5 oz chickpeas
1 cup couscous (or other grain)
1 cup cooked sweet potato
1/2 cup tomato, diced
Curry Powder, to taste

DIRECTIONS
Preheat oven to broil. Combine all ingredients in a bowl. Using a potato masher or fork, mash the mixture. Chill the burger mixture for 30 minutes (optional). Form patties using approximately 1/2 cup of mixture. Place on baking sheet covered with parchment paper. Broil (or grill) burgers until brown. Flip burgers and brown the other side. Serve hot.

SOURCE: Fast Food 2: Burgers & Fries

BBQ Black Bean Wrap

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Ingredients:
1 can or 15.5 oz black beans
3/4 cup Bar-B-Q sauce (I use Stubb’s Original Bar-B-Q Sauce)
1 tablespoon minced onion
1 tomato, diced
3 leaves of lettuce, sliced
3 whole wheat tortillas

Directions:
Drain and rinse the black beans. Add bar-b-q sauce and minced onion, mix together. Spoon bean mixture into center of tortilla. Layer with sliced lettuce and diced tomato. Fold wrap and serve.

Serving Size: Makes 3 wraps

Nutritional Facts:

Notes:

Source: Posted on the McDougall Discusson Boards by cowpie

Black Bean & Millet Salad

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Ingredients:
1 cup millet, uncooked
3 cups water
2 cups black beans, drained and rinsed
2 large tomatoes, chopped
1 medium onion, chopped
1 medium cucumber, sliced

Dressing
1/3 cup water
3 tablespoon lemon juice
1 tablespoon Bragg’s Liquid Aminos
2 teaspoon garlic, minced
1 teaspoon salt (optional)
1/4 teaspoon black pepper
1 teaspoon cumin
1/2 teaspoon allspice

Directions:
In a pot add the water and millet, cook for 30 minutes and let cool. In a bowl combine millet, beans, tomato & onion. Chop cucumber and add to bowl.

Combine dressing ingredients, mix, pour over salad. Cover & refrigerate until chilled. Serve on lettuce leaves or stuff in pita.

Serving Size: 5 1/2-cup servings

Notes: I had to substitute the all spice since there was none in my pantry. I used a 1/4 teaspoon of cinnamon and 1/4 teaspoon of nutmeg (didn’t have any cloves either). It’s a filling salad, the onion seems a bit overbearing, I might make some adjustments to the dressing the next time I make this salad. 4/12/12

Source: My friend Jenniffer, who is masterful in the kitchen!

Tri-Colored Couscous Salad

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INGREDIENTS:
1 cup tri-colored couscous
2 tablespoons of Bragg’s Apple Cider Vinegar
1 teaspoon Bragg’s Liquid Aminos
1/2 a cucumber, quartered
1/2 cup red onion, chopped
2 Roma tomatoes, diced
1 Jalapeno pepper, chopped
1/2 cup cilantro

DIRECTIONS:
In a bowl pour apple cider vinegar and liquid aminos. Add cucumber and let stand for 15 minutes. Boil 1 cup of water (or veggie broth) and add to couscous, let stand for about 10 minutes. Combine the red onion, tomatoes, Jalapeno pepper and cilantro in the bowl and mix. Pour in couscous and combine. If you want to spice it up, I recommend Sriracha Hot Sauce. Serve and enjoy.