Slow Cooker Bean & Cornbread Casserole

(Picture from That Was Vegan?)

This recipe was sent to me by Katie M. She found it at That Was Vegan?  She says it was "a nice, easy, cheap, tasty, make-ahead, crock-pot meal. Oh and SUPER filling!" 

Ingredients:

• 1 large green or red bell pepper
• 1 large sweet or white onion
• 3 cloves garlic (or more, if you’re a garlic fiend!)
• 1 can (16oz) red kidney beans (drained and rinsed)
• 1 can (16oz) pinto beans (drained and rinsed)
• 1 can (16oz) black beans (drained and rinsed)
• 8-10 oz tomato sauce
• 16 oz diced tomatoes with chilies
• 1/2 can cream corn
• 2 t chili powder (I used a “NM” blend, but any kind will work)
• 1 t pepper
• 2 t salt
• 1 t hot sauce
• 1/2 cup yellow corn meal
• 1/2 cup AP flour
• 1 1/4 t baking powder
• 1 t salt
• 1 T sugar
• 3/4 cups non-dairy milk
• 1 egg replacer mix of choice
• 1 1/2 T vegetable oil
• 1/2 can cream corn

Directions:

1. Chop onions and bell peppers, and mince garlic cloves.
2. Spray inside of slow-cooker with non-stick spray.
3. Sautee onions, peppers and garlic in water in a pan until tender, then add to the slow-cooker.
4. Add beans, tomatoes, tomato sauce, 1/2 can of corn, spices and hot sauce.
5. Cover, and cook on high for about 1 hour.
6. In a separate bowl, combine cornmeal, flour, baking powder, salt and sugar, then stir in  the milk, egg replacement, oil and the rest of the corn.
7. Ladle over the bean mixture in the slow-cooker, making it nice and smooth.
8. Cover again, and cook for about another 1.5 hours, but sometimes my cornbread takes a little longer to cook all the way through. (ETA: This could take up to an additional 30 minutes, but you can slice into the cornbread to see if it’s cooked)

Makes 5-6 servings

Notes about this recipe:

1. I am afraid of making things too spicy so I only added a fraction of the hot sauce called for. It turned out mild and could have used a teensy bit more kick but was still yummy.
2. Also, it says to use your choice of egg replacer to the amount of one egg; one real egg works just fine too.

Vegetarian Taco Salad

(Picture from Eating Well.)

This recipe was sent in by Vanessa H. She found it at Eating Well. 

Ingredients:

• 2 tablespoons extra-virgin olive oil
• 1 large onion, chopped
• 1 1/2 cups fresh corn kernels (see Tip) or frozen, thawed
• 4 large tomatoes
• 1 1/2 cups cooked long-grain brown rice (see Tip)
• 1 15-ounce can black, kidney or pinto beans, rinsed
• 1 tablespoon chili powder
• 1 1/2 teaspoons dried oregano, divided
• 1/4 teaspoon salt
• 1/2 cup chopped fresh cilantro
• 1/3 cup prepared salsa
• 2 cups shredded iceberg or romaine lettuce
• 1 cup shredded pepper Jack cheese
• 2 1/2 cups coarsely crumbled tortilla chips
• Lime wedges for garnish

Directions:

1. Heat oil in a large nonstick skillet over medium heat. Add onion and corn; cook, stirring, until the onion begins to brown, about 5 minutes. Coarsely chop 1 tomato. Add it to the pan along with rice, beans, chili powder, 1 teaspoon oregano and 1/4 teaspoon salt. Cook, stirring frequently, until the tomato cooks down, about 5 minutes. Let cool slightly.
2. Coarsely chop the remaining 3 tomatoes. Combine with cilantro, salsa and the remaining 1/2 teaspoon oregano in a medium bowl.
3. Toss lettuce in a large bowl with the bean mixture, half the fresh salsa and 2/3 cup cheese. Serve sprinkled with tortilla chips and the remaining cheese, passing lime wedges and the remaining fresh salsa at the table.

Notes about this recipe:

Don't stir the lettuce directly into the salad, spoon some of the salad onto a bed of lettuce on each plate. Don't want soggy lettuce in your leftovers!

Two-Bean Vegetable Soup

This recipe was submitted by Katie M. She found it at Tasty Kitchen. Katie is a PKU Mom and thought this recipe was great because she took out a portion for her son, then added the beans to the rest. She says, "It was nice to not make something separate for him." So for any other PKU parents out there, this would be a great recipe to try!

Ingredients:

• 3 Tablespoons olive oil
• 8 ounces, weight cremini or button mushrooms, thinly sliced
• 2 whole medium onions, diced
• 4 whole medium carrots, thinly sliced
• 3 whole large stalks celery, diced
• 4 cloves garlic, minced
• 1 Tablespoon fresh minced rosemary leaves
• 1 Tablespoon fresh minced thyme leaves
• 2 whole bay leaves
• 16 ounces, weight can of diced tomatoes, with juices
• 5 cups hot water
• 2 Tablespoons tomato paste
• 1 Tablespoon worcestershire sauce
• 2 whole soft vegetable-flavored bouillon cubes
• ½ teaspoons salt
• ⅛ teaspoons black pepper
• 16 ounces, weight can of dark red kidney beans (no salt added), rinsed and drained
• 16 ounces, weight can of cannellini beans (no salt added), rinsed and drained

Directions:

Heat the oil over medium-high heat in a lidded 5-quart pot; add the mushrooms and cook until browned, about 5 minutes, stirring occasionally. Stir in the onion, carrot, and celery; cover the pot and cook until the onion is softened, about 10 minutes, stirring occasionally. Add the garlic, rosemary, thyme, and bay leaves and cook 2 minutes, stirring constantly.

Stir in the tomatoes, water, tomato paste, Worcestershire sauce, bouillon cubes, salt, and pepper; turn heat up to high and bring to a boil. Once boiling, turn heat down slightly, cover the pot, and cook until the veggies are tender, about 7 minutes. Add the beans and cook 2 minutes more.

*To make this soup vegan, use tamari or soy sauce instead of Worcestershire; if you do so, you may want to reduce the salt a bit.

Notes about this recipe:

1. I made it according to the directions but used a vegetable base instead of the boullion cubes. I don't know if that makes much of a difference but I think I will use a bit more next time, or let it simmer longer as it tasted a bit weak the first day but was better the second day.

Bean and Veggie Sliders

I found this recipe at Martha Stewart's website. Great alternative for a meat-free sandwich, and I loved that they were sized small enough to fit on rolls.

Ingredients:

• 2 cups cooked kidney beans
• 1 cup steamed jasmine or basmati rice
• 1/2 cup shredded carrot
• 1/3 cup shredded broccoli
• 2 tablespoons grated ginger
• 2 tablespoons finely chopped fresh cilantro
• 1/2 recipe flavor base
  
• 1 tablespoon vegetable oil
• 12 small whole-wheat rolls, split
• Garnishes: Chili Mayonnaise (see below), lettuce, mango, red onion, and cilantro
• For the Chili Mayonnaise: Stir together 3/4 cup mayonnaise, 1/2 teaspoon Asian chili paste (such as sambal oelek), and a dash of toasted-sesame oil.

Directions:

1. Pulse beans in a food processor until mixture resembles ground meat. Pulse in rice. Stir bean mixture in a bowl with carrot, broccoli, ginger, cilantro, and flavor base. Form into twelve 2 1/2-inch round patties (1/4 cup each). Cook in hot oil over medium-high heat until golden, about 3 minutes per side. Sandwich in rolls, adding garnishes.

Notes about this recipe:

1. I used black beans instead (needed to use them up). Still turned out yummy, but I'm looking forward to trying it with the kidney beans next time.
2. I used brown rice.
3. The ginger was REALLY strong, so next time I would do maybe 3/4 Tb.
4. I used mini sandwich thins instead of rolls.
5. I did not try the Chili mayonnaise.
6. Yummy when made fresh but not good as left-overs. If you don't think you will finish off all 12 in one meal then I would 1/2 the recipe.

Spicy Bean Burritos

Photo from Pink Parsley.

I found this recipe on Annie's Eats. She adapted it from Pink Parsley, who adapted it from Cooking Light. So it's been through some changes since the original recipe was found! You basically make your own re-fried beans, but they are much more tasty!

Ingredients:

For the bean filling:

• 2 tsp. canola or vegetable oil
• 2 cloves garlic, minced or pressed
• 1 tsp. chili powder
• 1 tsp. minced chipotle in adobo sauce
• 1 tsp. ground cumin
• ¼ tsp. kosher salt
• Dash cayenne pepper
• 1/3 cup water, vegetable broth or chicken broth
• 1 (15 oz.) can black beans, drained and rinsed
• 1 (15 oz.) can pinto beans, drained and rinsed
• 6 tbsp. fresh salsa

For serving:

• 6 (9- or 10-inch) flour tortillas, warmed
• Shredded cheese
• Diced tomatoes
• Shredded romaine lettuce
• Chopped green onions
• Low-fat sour cream or Greek yogurt

Directions:

To make the bean filling, heat the oil in a skillet over medium-high heat. Add the garlic, chili powder, chipotle, cumin, salt and cayenne; stir, cooking just until fragrant, 30-60 seconds. Add the beans and the water or broth to the pan. Bring the mixture to a boil. Reduce the heat to medium-low and allow the mixture to simmer for 10 minutes. Remove the skillet from the heat, stir in the salsa and mash the mixture with a spoon or fork.

Spoon about a third of a cup of the bean mixture down the center of each tortilla. Top each serving with a pinch of shredded cheese, tomatoes, lettuce, green onions and sour cream. Roll the tortilla up tightly, burrito style, and serve immediately.

Yields about 6 servings.

Notes about this recipe:

1. I didn't use the cayanne pepper and only used 3 Tb. of our medium salsa and it was still a tad bit spicy. If you aren't one for spice I would put less of the chipotle in adobo or chili powder.

2. I added olives to mine and it was delish.

3 Bean Chili

I've adapted this recipe from Betty Crocker. (Side note, I hope you aren't judging whether to make recipes or not based only on the pictures. I am not very good at photographing food!)

Ingredients:

• 1 can (14 oz) vegetable broth
• 1 large onion, chopped (1 cup)
• 2 cloves garlic, finely chopped
  
• 2 cans diced tomatoes with green chili peppers
• 1 tablespoon chopped fresh or 1 teaspoon dried oregano leaves
• 1 to 2 teaspoons chili powder (depending on how spicy you like your chili)
  
• 1 can (15 to 16 oz) red beans, drained
• 1 can (15 oz) black beans, drained
• 1 can (15 oz) purple hull beans, drained
• 2-3 c. frozen peas and corn
• 1/2 c. water
  
• 2 tablespoons chopped fresh cilantro or parsley
  

Directions:

1. In 4-quart Dutch oven or large stew pot, heat 1/4 cup of the broth to boiling over medium-high heat. Cook onion and garlic in broth about 5 minutes, stirring occasionally, until onion is tender.
2. Stir in remaining broth, tomatoes, oregano and chili powder. Heat to boiling; reduce heat to low. Cover; simmer 15 minutes, stirring occasionally.
3. Stir in the beans, corn, peas, and water. Heat to boiling; reduce heat to low. Simmer uncovered 10 minutes, stirring occasionally. Sprinkle with cilantro.

Serve with chips, rice, baked potatoes, or cornbread...whatever you like best with your chili!

Notes about this recipe:

1. I used 1 tsp of chili powder this time and it was still spicy, so next time I think I may do 1 can of tomatoes with chillies and 1 can without chillies. I think the extra spice may be coming from there.
2. If you use the exact recipe from Betty Crocker with kidney beans, garbanzo beans, and chili beans it will look more like the picture below.