Beanie Bagels- High Fiber Easy To Make Flourless Bagels

 

Beanie Bagels: A Flourless Easy To Make Bagel Packed With Fiber

What in the world is a Beanie Bagel? These unique high fiber bagels are made with dry beans instead of flour, creating a hearty, filling, and surprisingly tasty alternative to traditional bagels and they are really easy to make too.

Comfort Food: Bean and Lentil Recipes for Snowy Days

It's been cold ( but not snowy here) and I'm Looking back through my blog at some of my older bean and lentil recipes. It feels a little like I am flipping through an old photo album. I’ve been blogging for 16 years now and during that time my recipes have naturally evolved right along with the way I eat and cook.

15 No Fuss Healthy Recipes Using Canned Beans

Whether you’re a busy professional, a parent or retired person juggling a million tasks, or just someone who loves an easy healthy meal, canned beans should be your friend! 

"Super Bowl-Ready "Cheesy" Bean Bake: Perfect with Corn Chips!"

Are you ready for this year's Super Bowl? 

You may still be looking for the perfect Super Bowl appetizer that’s both hearty and crowd-pleasing? Look no further! This Bean Bake is the ideal dish to enjoy with a big bowl of crispy corn chips. Packed with two types of canned beans, tomatoes and a blend of savory seasonings, and creamy (regular or plant-based )cheeses, it’s the kind of comfort food that’s sure to be a hit at your Super Bowl party. Blend with your choice of melted grated cheeses: grated cheddar, feta vegan cheeses.—and of course this dish meets gluten-free standards as well. 

Not Eating Red Meat? Plant-Based Iron Sources

Not eating red meat? 

Where will you get your iron? It turns out that there a plenty of plant-based (vegan) foods that supply a significant amount of iron, in fact in many cases, more iron than in beef! 

How much iron does a man or post menopausal woman need? 

8 grams of iron per day (a pre-menopausal woman needs 18gm/day) 

Beef: A 4 oz serving of lean ground beef provides 2.5 mg of iron which is about 14 percent of your daily value (source)

Question

Which non-meat (non-heme) sources have more iron?

Black-Eyed Peas With Onions and Spinach

Have you ever cooked black-eyed peas? They are flavorful, creamy, and easy to make.

If you are looking for ways to increase your fiber intake, beans may be a logical solution. With just 80 calories and zero cholesterol, a cup of cooked black-eyed peas provides over 8 grams of fiber as well as many valuable nutrients and some protein. (other beans contain up to 15 grams of fiber)

Butter Bean Soup- Hearty and Creamy

Creamy butter beans are a true comfort food and are absolutely delicious in this healthy plant-based soup. 

What's better than a hearty bowl of comforting soup in the fall and winter?

But first let's find out- What are butter beans?

Creamy Vegan Alfredo Sauce

If you love Alfredo sauce but don't love the heavy fat content from the cream and butter, this healthy vegan Alfredo recipe is for you! It is very easy to make, smooth and creamy, tasty and the perfect dairy free, nut free, parve and gluten free substitute for the traditional high fat and caloric Alfredo sauce. I'm excited about it and the possibilities. Weight Watchers are you listening?

Instant Pot Chickpeas: A Healthy Staple for Vegetarian & Gluten-Free Cooking

 There is nothing easier than cooking chickpeas in the Instant Pot-soaked beans cook for 16 minutes.

1. Soak 8 ounces of dry chickpeas overnight or for 8 hours-

2. Discard liquid, place chickpeas in the Instant Pot, and add 6 cups of water, 3 cloves of garlic, 2 bay leaves, salt and pepper- 

3. Secure lid, close steam valve, and set to pressure cook for 16 minutes. 

4. When done, release steam manually according to the manufacturer's instructions.

I use my Instant Pot for just about everything. As a vegetarian/vegan, beans are a staple in my cooking, and the Instant Pot makes preparing them incredibly easy. Cooking my own chickpeas, black beans, pinto beans, and more—rather than relying on canned beans—not only saves money, but also helps reduce exposure to the unwanted chemicals and toxins that can leach into food from metal cans.

How and Why To Cook Dry Beans in the Instant Pot

One of the benefits of owning an Instant Pot is the ease and health benefits of cooking your own  dry beans as opposed to the downside of using canned beans which I will explain.

Instant Pot or Not Cholent- Vegan and GF

If you like beans, you will LOVE this amazing vegan cholent/chulent recipe that is made with a mixture of pinto beans, red kidney beans, and navy beans. The Instant Pot transforms an ancient recipe into modern times.

Chulent or cholent is a old traditional Sabbath day meal that has been made for centuries by observant Jews. (Cholent recipes can be traced back to 1180 in Vienna). 

Before the invention of electricity, the town baker had a big oven that he would keep burning through the Sabbath which started Friday at sundown and ended Saturday at sundown. Since it was forbidden to light a fire on the Sabbath, the townspeople would bring a crock of beans to the baker's oven before sundown on Friday and let it slow cook to eat as their Saturday hot Sabbath meal. 

The word cholent is thought to be derived from the Medieval French word "chaud" meaning hot and "lent" meaning slow. Thus a slow cooking hot meal.

Before cooking in the Instant Pot filled about 1/4 of the 6 quart pot

After the invention of electricity, people started using slow cookers to make their cholent or would leave their oven on a low flame all night to cook their chulent/cholent for the Sabbath day meal. 

Jews from different countries developed variations of the recipe using chickpeas or a variety of different beans, meat, eggs, dumplings, chicken etc. Almost every country has their variation of cholent. There are probably as many cholent recipes as there are cooks. 

Indian Cholent may contain turmeric, cardamom, lentils, and chicken. 

Italian Cholent may contain rosemary, brisket, potatoes, and cannelloni beans.

Polish Cholent may contain potatoes, flankin, a variety of beans, garlic, paprika, and dumplings

Eastern European Cholent may contain barley, potatoes, butter beans, brisket, and garlic

Vegetarian Cholent may contain sweet potatoes, potatoes, dumplings, a variety of beans

I make a vegan version that is absolutely delicious and because I am not " religious, " I make mine ahead of time in the Instant Pot!!!! Of course you could use the slow cooker and cook it for 8 hours. You might need to add more water for the slow cooker. 

Ingredients: 

3 cloves garlic, chopped

olive oil spray 

1 large onion sliced into 1/2 moons 

2 large organic carrots, sliced into thick slices 

10 whole baby portobello mushrooms , halved

1 teaspoon of ground ginger ( not fresh) 

1/2 teaspoon of Trader Joe's 21 Salute ( salt free seasoning mix) 

1 teaspoon of Himalayan salt 

1/2 teaspoon of cracked pepper

3 cups of vegetable broth ( I use Tabatchnicks or Whole Foods 365)

2 cups of water( or an extra cup if needed to cover the beans) 

1 pound total of dry bean mixture ( pinto beans, red kidney beans, navy beans) * see note below

Directions: 

Spray bottom of the Instant Pot with olive oil spray. Add onions and garlic and sautee until onions become soft. Add beans, carrots, mushrooms, ginger, 21 Salute, salt , pepper, vegetable broth, and water. Cancel the saute function and press pressure cook for 50 minutes. Make sure the steam knob is closed. When done cooking, allow steam to release naturally according to manufacturer's directions for about 30 minutes. When done, remove lid and serve.

chulent mix of beans

My Notes: 

1. Many supermarkets carry pre-made bags of cholent bean mixture in the kosher foods section. 

2. There is no need to soak the beans for the Instant Pot 

3. If you prefer to soak the beans overnight, pressure cook for 25 minutes 

4. This really tastes amazing if you like beans

5. You could make this in the Instant Pot before the Sabbath and keep it on warm until after sundown on saturday. 

6. ** Beware- some cholent mix packages contain barley which is not gluten free- read the ingredients

Sharing on Beth Fish Weekend Cooking where anyone can share a food related post. 

Sharing on Souper Sundays where anyone can share a soup, salad, or sammie.

Best Black Beans in the Instant Pot- No pre soaking

No soaking necessary 
Cook black beans without pre-soaking in just 45 minutes in the Instant Pot! This easy black bean recipe comes out super creamy and delicious. We eat it over white or brown rice which I also make in my Instant Pot. (link for how to cook it).

Spinach Dal Soup in the Instant Pot (or Not)

Spinach Dal, known in India as Palak Dal, is a hearty soup made with channa dal or yellow split peas. Dal (also spelled as daal or dahl) is a Hindi word for dried split lentils, dried peas, or dried beans. Dal may refer to the legume itself or the finished recipe.

I made this vegan soup in a 6 qt. Instant Pot DUO60 6 Qt. It cooked for 16 minutes, I let the pressure release naturally, and it was delicious. It can also be made in a soup pot on the stove top.

Should I keep my Instant Pot or Return it ?

Should I keep my Instant Pot or return it?

My Instant Pot was delivered more than 2 weeks ago ( bought it on the Amazon Prime Special), and it has been sitting in the garage unopened ever since. 

I think I have regrets that I ordered it

.  

I've had vacillating thoughts racing running through my mind everytime I look at the box still sitting in the garage. 

Con Thoughts

1. Do I need ANOTHER appliance in the kitchen. After all, I have a slow cooker and I am a vegetarian. Do I really need it to boil eggs and make yogurt in an Instant Pot? 

2. Do I want to return it and be bothered making a label, taking it to the post office, paying for postage??

3. Can I give it as a gift? Surely someone other than me would be thrilled with it? 

4. I'm not in the mood to learn how to use it. I understand there is  learning curve, so I keep putting off using it. 

5. Where the heck am I going to keep it. It's big!! I got the 8 qt size ( of course) and really have no room for it. 

6. Blah Blah Blah

On the other hand: Pro Thoughts

1. I got a good deal on it

2. My mother always used an old fashioned pressure cooker and loved it! ( even though I was scared of it as a little girl) 

3. Many bloggers and friends are raving about it.. My friend Noreen said it makes the best hb eggs ever and the peels just slide off.

4. I can make my own yogurt. I buy raw milk organic yogurt , it's expensive. If I made my own yogurt, I could just buy the raw organic milk and make my own which will make 4 times as much for the money. 

5. I could make beans, soups, and chili - maybe I'll use it more in the winter months

6. The Instant Pot is also a slow cooker , so I could consolidate

UPDATE: I KEPT MY INSTANT POT AND LOVE IT!!! BEST APPLIANCE I EVER INVESTED IN...NOT ONE MINUTE OF REGRET!!! GO FOR IT!!

What would I make in the Instant Pot? ????

Well there you have it- should I open the box or return it? 

Do you have an Instant Pot? Do you love it ? What are your suggestions? Help! 
What are your favorite GF vegetarian/vegan recipes to make in it?

Italian Cauliflower & White Bean Soup

White Beans and Cauliflower are a winning combination in this delicious soup. Mild and pleasing, this gluten free and vegan soup is high in protein, fiber, and taste.  It's perfect for a chilly fall day or evening.

Cauliflower is in season. It comes in a variety of colors and can be found all fall at local farmer's markets and CSA farm stands.

My daughter in law Wendy makes outstanding soup, and this is one of her personal recipes.
I took the photo of the tiny bit of  leftovers from the original big pot of soup!

We all know it's important to include a large variety of vegetables in our family's diet, and soup is an easy and tasty way to do it.  In addition to nutrients, white vegetables like cauliflower, onions, and leeks provide specific protective antioxidants that boost our immune systems. Antioxidants are known for their health benefits in the prevention of cancer, heart disease, and health in general. Leeks are in the same family as onions and garlic and add a delicate flavor to soups, while adding a powerful punch of antioxidants.

We are discovering more and more that real food ( like fresh fruits, vegetables and beans) play a vital role in the quality of how we look and feel. We can no longer rely on processed foods and expect to feel our best. Half of the society is walking around with high blood pressure, high cholesterol, diabetes, heart disease, etc. Isn't it time that we begin to make the connection between how we eat and take care of ourselves and our health.

This is a true story:

A close friend of mine went to the doctor 5 months ago and found out she was borderline diabetic. In addition, some other numbers for cholesterol and blood pressure were high as well. My friend was 60  pounds overweight.  She is in her mid 50's and didn't want to become one of the statistics living on medications that also have all kinds of side effects. She decided to change her eating habits and lifestyle.

She cut out sugar, white flour, and all processed foods. She went to Weight Watchers and learned portion control, and she started walking ( with me) an hour a day. 5 months later she is now 40 pounds lighter. She returned for a blood test and EVERYTHING was in normal range... She feels great and looks great! All with only a change in eating habits and daily walking. She now eats only real food as opposed to being a processed food eater. She does not need any medication. This is not the only person I know that has made this change for health reasons and has avoided medication.. The culprits seem to come back to :  sugar, flour, and all processed foods.

Homemade soup is really easy to make and provides quality nutrition and taste for you family. In addition, homemade soup can be made low in fat, low in calories, and high in fiber. It's filling, and as I mentioned in previous posts, helps me keep my weight down. Since the weather is chilly and damp, why not treat your family to a bowl.

Cut the cauliflower into bite size pieces 

                                 
Ingredients:
4 cloves garlic, pressed
2 leeks, chopped ( or 1 large onion)
1 head of cauliflower ( broken into small flowerettes)
4 cups of vegetable broth
2 -3 cups of water
2 cups of white beans, cooked
1/4 cup fresh dill ( or a few generous shakes of dry dill)
2 teaspoons chopped fresh basil ( only use the fresh)
salt and cracked pepper to taste

Directions:
Saute the garlic, leeks, and cauliflower in a little vegetable oil spray for about 10 minutes. Add the vegetable broth, water and white beans. Cook for about 15- 20 more minutes until the cauliflower is soft. Mash some of the cauliflower into smaller pieces.. Enjoy; it's that easy..

 click below on comments to leave a comment





Pin It Please leave a comment so I know you stopped by. Scroll down to the end of the post and click on comments.

Mexican Bean and Corn Bake

Delicious and nutritious, yet fast and easy, Mexican Bean Casserole Bake can be prepped in minutes and ready to eat in just half hour. This is a simple recipe that is big on texture and flavor.

Want to jazz it up for serving? We actually topped it off with diced tomato and diced yellow pepper salad and some sliced avocado.

Picture from the markets on our last trip to Mexico 

Ingredients
4 cups cooked pinto beans or 2 cans (16 oz. each) pinto beans, rinsed and drained
4 cups cooked black beans or 2 cans (16 oz. each) black beans, rinsed and drained
8 oz. fresh or frozen corn  ) 
1/2 bag of frozen artichokes
1 can (14.5 oz.) diced fire roasted tomatoes, drained slightly
1 can (8 oz) tomato sauce ( I used  a can of chopped tomatoes)
1 Tbs. chili powder
1/4 tsp. garlic powder ( used fresh pressed garlic)
1/4 tsp. onion powder
1/4 tsp. dried oregano ( left this out)
1-1/2 tsp. ground cumin
1 tsp. salt
1 tsp. black pepper
2 cups (8 oz) shredded cheddar cheese ( I used one cup)

Optional - corn chips, lettuce, jalapenos, black olives, and tomatoes/salsa

Directions
Preheat oven to 350°.

In a large bowl, combine all of the ingredients except the cheese and mix well. Pour evenly into a 13 x 9" pan.  Sprinkle with cheese. ( I mixed the cheese with the beans and then added a little more for the topping)
Bake, uncovered, for 20-25 minutes or until heated through. ( I cooked mine for 35 minutes)

Serve with chips, lettuce, sour cream, jalapenos, black olives, and tomatoes/salsa if desired. 





A Mexican Restaurant in Cancun with great food!

Pin It Please leave a comment so I know you stopped by. Scroll down to the end of the post and click on comments.

Mardi Gras Creole Red Beans and Rice

I don't usually make a special dish for Mardi Gras, but once I tasted these delicious spicy Creole red beans and rice, it got me in the mood!! I love making them because they can be made in the crock pot.

I teach in a private boarding school, and today the French classes are wearing colorful masks, celebrating, making crepes, dressing up etc. Even our school dining service jumped in by decorating the dining hall with colorful masks and metallic looking plastic beaded necklaces. They even featured a wonderful Louisiana Creole red bean dish for lunch that of course was gluten free. 

The creole beans and rice were  sooo good that I took a picture of my meal (above) and secured the recipe. It's a fast and easy meal that can be eaten over some healthy brown rice..

Thanks to my friends Peter and Paula for bringing back Official Mardi Gras Beads from New Orleans 

I discoveed  that red beans and rice have always been a popular meal in New Orleans, as well as traditionally eaten on Mardi Gras. This spicy red beans and rice recipe is based on an authentic Louisiana Creole recipe. Although the original recipe included sausage, my school omitted it and made a vegetarian version because of a diverse population of students and faculty a good number who don't eat meat. I've tried it by adding plant-based vegan sausage. 

You can make the recipe the fast way by using cooked beans or the slow way by  using dried kidney beans that you soak overnight  and cook for about 3 hours on the stovetop.

Personally, I like making bean dishes in the crock pot. I can start in the morning and have a hot tasty dish by noon. Ok, I love my crock pot and use it every chance I get. It makes life and clean up so easy!

**Update 2025 : I now use my Instant Pot instead!!!

In addition, this is a pretty healthy meal and very economical.


Ingredients:
1 pound of dried kidney beans soaked overnight.
When ready to use, rinse and set aside 
2 large onions, chopped
1 large red pepper, chopped
2 stalks celery, chopped
3 cloves garlic
1 large can diced tomatoes or 5 plum tomatoes, chopped
1 tsp of Cajun seasoning (or salt, pepper, hot pepper, basil and thyme to taste)

Directions :

Dutch Oven: Put onions, red pepper, celery, and garlic in a large Dutch oven type pan. Add tomatoes, uncooked soaked overnight dried beans, and Cajun seasoning. Stir well and add water to cover beans. Bring to a boil, then simmer covered until beans are soft about 3 hours. ** or forget the water and just use 2 cans of kidney beans and cook for about 30 minutes until well mingled. Optional: Add cooked and sliced vegan sausage. 

Crock Pot:
Put onions, red pepper, celery, and garlic in a crock pot. Add tomatoes, uncooked soaked overnight dried beans, and Cajun seasoning. Stir well and add water to cover beans. Cook on high for 3 ish hours or until beans are soft or cook on low for 6-7 hours. Optional: Add cooked and slice vegan sausage before serving.

Please leave a comment so I know you stopped by. Scroll down to the end of the post and click on comments.

Quick and Easy Vegetarian Rice and Beans

This vegetarian, gluten free rice and bean meal may be quick and easy, but it is certainly not short on taste. We love this hearty meal. I can usually throw it together in about thirty-five minutes from beginning to end including the cook time! This is a great recipe for when you are running short on time, but still want something healthy.

Sauteed in onion, garlic, cumin, cilantro, parsley and optional jalopeno, the black beans are exceptionally delicious, and the Basmati rice adds an aromatic exotic flavor.

Just for the record, black beans are high in fiber, packed with  protective antioxidants, low in calories, low in fat, high in protein and minerals. And when it comes to the pocketbook, what could be more cost effective? An organic can of black beans is about a dollar, or if you cook your own, a bag of dried beans is a little over a dollar. You get a good amount of nutrition for your buck. Most of all black beans taste great!

 "Ounce for ounce, black beans have the same amount of protein as beef but contain no cholesterol, are packed with anti-oxidants, essential fatty oils, and fiber, and have only a third of the calories."( Stated in   Cooking With Trader Joe's by Dean Gunn and Wona Miniati )

Directions:
Cook 1 cup of Basmati rice according to directions ( or make 2 cups if you are big rice eaters) and set aside



Ingredients for beans.
Cooking oil Spray
1 Tablespoon olive oil
1 large onion, chopped
2 tomatoes, chopped or 1 small can tomatoes, diced
4 cloves garlic, chopped fine
8  cups of cooked beans ( about 4 1 pound cans, drained)
2 tsp of cumin
1/4 cup fresh cilantro, chopped fine
1/4 cup fresh parsely, chopped fine
Pepper to taste
Juice of 1/2 large lemon

Directions:

While rice is cooking, chop the garlic, onions, tomato, cilantro, and parsley to get ready to saute for beans.

In a large skillet, saute onion, garlic, and tomatoes in olive oil spray and additional olive oil until they begin to mingle well and become a little saucy. Add cooked beans, cilantro, parsley, cumin and lemon juice and cook together until the beans are hot. Serve immediately with the Basmati Rice. If you want even more flavor, you could make a bottle of Good Seasons Salad dressing ( use balsamic vinegar for the mix) and pour some of the salad dressing on the over the beans! yum!





If you are a black beans lover, check out another amazing recipe, Eggplant Chili with Black Beans! Yum!

Eat More Iron Rich Foods

                     

Do you eat enough iron rich foods ? 

Did you know that beans and lentils are not only a good source of protein, but  also a rich source of iron?

Did you know that if you are deficient in iron, it may weaken your immune system and you may be more prone to infection ?

It is easy to become deficient in iron without even knowing it.
Iron is important for a strong immune system and without enough iron you may become prone to infection.

A friend of mine donates blood a few times a year. 

Often when she goes, they don't accept her blood because her hemoglobin levels are too low. They give her a flyer which explains how to increase iron levels. She is surprised because she is not a vegetarian, but her levels are frequently  low none the less. The good news is that after about 3-4  weeks of following their suggestions, her iron levels return to the normal range.
 
Information and suggestions from the Community Blood Council of New Jersey, Inc. ( 2008)

• Hemoglobin is the oxygen -carrying pigment and major protein in the red blood cells. Iron rich foods help individuals maintain healthy levels.
• There are two types of iron rich foods. Heme iron which comes from animal products like meat, poultry, and fish and Non-heme iron which comes from fruits, vegetables, and grains. Although heme iron is more easily absorbed, if you eat foods rich in Vitamin C with non-heme iron sources, the Vitamin C increases absorption.

Vitamin C Rich Foods That Help Absorption of Iron                                

Cantaloupe, broccoli, tomatoes,                                      
strawberries, peppers, 


Foods that Inhibit Absorption

Coffee, tea, red wine, bran, fiber,

Beware :  Spinach is rich in iron; however, it also contains oxalic acid which is an iron inhibitor. In order to absorb more of the iron in spinach, cook and then drain before eating. Oxalic acid is water soluble and will wash away in the water.

Men require about 10 mg of iron a day, while women require about 18mg a day. Iron is an important mineral and essential for energy and strong immune system.

According to the Mayo Clinic a deficiency in iron can lead to the following symptoms:

■ Fatigue

■Pale skin

■Weakness

■Shortness of breath

■Headaches

■Dizziness or light headedness

■Cold hands and feet

■Irritability

■Inflammation or soreness of your tongue

■Increased likelihood for infection

Dark leafy greens are a great source of iron

Vegetarian/ Vegan Iron Rich Sources

1. Cooked beans and lentils    1 cup   4.7 mg

2. Dark Leafy Greens   ( cooked)  1 cup  6 mg.

3. Prune Juice  1/2 cup    5.2 mg

4. Sesame Seeds /pumpkin seeds/ watermelon seeds ( dried)  1 oz.  4 mg.

5. Walnuts  1/2 cup 3.75 mg.

6. Dried Fruit    2 ounces  1.5- 2.0

It is no surprise that many ethnic recipes have depended on iron rich beans or lentils.



Try this delicious Middle Eastern Iron Rich Recipe

Mujadara 
( Lebanese Lentils and rice) 

A traditional recipe popular in Middle Eastern countries. Simple, yet very  tasty. Top with  diced tomatoes and Greek yogurt.
Prep time: 5 minutes Cook time: 25-30 minutes

Ingredients:
2 large yellow onions, diced
3 Tbsp. olive oil
1 cup brown lentils, washed
1 cup brown rice or white rice, washed
salt to taste
1/4 teaspoon of cumin
4 and 1/2 cups water

Directions:

Saute diced onions in olive oil until browned. Add rice and lentils to mixture and saute an additional 1-2 minutes until rice and lentils are coated and a little toasted. Cover with water, add salt, bring to a boil, simmer covered for about 25-30 minutes until rice and lentils are tender and water is absorbed.

Disclaimer: I am not a medical doctor, and this information is for educational purposes only. Always check with your doctor before making any changes in your diet.

Eggplant and Bean Chili :An Easy Solution for Chilly Weather

Warm up this winter with my creamy eggplant and bean chili recipe which is perfect for chilly days. It's a hearty stick to the rib dish that won't disappoint. 

                        

This is a wonderful chili to make especially during eggplant season when eggplants are plentiful. It is a delicious combination of black beans, kidney beans, tomatoes, and eggplant cooked in a medley of rich aromatic herbs and spices with just the right kick of heat.

It makes a hearty meatless meal cooked in one pot that is filling, healthy, and satisfying. (It can be served topped with grated cheese, plain Greek yogurt or sour cream) which I no longer eat - or eat it as a dip with gluten free tortilla chips or cut up vegetables. 

Did I forget to mention it is also easy to make and absolutely "delish!"

Personally, I love black beans! I don't know why, but I could eat them everyday. Luckily for me there are so many interesting recipes that can be made with black beans.

Are they healthy? You bet! Not only do they have a good amount of vitamins and minerals, they are also very high in immune building antioxidants and good quality fiber. If you are looking to boost the nutritional value of your meals,  check out my July 2010-blog entry Powerful Reasons to Eat Black Beans 

If you are serving this chili at a get together, put the cooked chili in a crock pot on low to keep it warm, and let guests help themselves.

Ingredients for the eggplant chili recipe:
4 cups of eggplant, peeled, seeded and cubed
1 large can of organic diced tomatoes ( or 4 cups tomatoes, peeled and chopped)
2-4 cloves of fresh garlic, diced
1 large onion, diced
2 cups fresh salsa (mixture of chopped tomatoes, green pepper, onion, cilantro, hot pepper all diced small)
1 can black beans, drained ( or make your own)
1 can kidney beans, drained ( or make your own)
1 hot pepper, seeded and chopped fine( optional)
2 tsp of ground cumin
1/4 tsp ground dry ginger ( not fresh ginger)
salt and freshly group pepper to taste
Garnish: 1/4 cup fresh cilantro, chopped

* fresh salsa is sold in many supermarkets. It is finely cut up tomatoes, sweet peppers, hot peppers, and onions. 

Directions:
Steam cubed eggplant until slightly soft and set aside.
In a dutch oven type pan, slowly saute garlic and onions in 1/4 cup of vegetable broth. Add the  slightly steamed eggplant and cook for about two minutes, stirring frequently. Add diced tomatoes, black beans, kidney beans, hot pepper (if desired), cumin, cinnamon, ground ginger, and fresh salsa. Cook on low covered  for about 20 minutes until flavors mingle. Serve hot with gluten free corn muffins 

MY NOTES: (updated in 2026)

This is a healthy whole foods vegan recipe. It does not contain added oil making it oil-free. Did you ever wonder why so many cardiologists and doctors are now calling any kind of 'Oil" including olive oil a processed very high calorie food? 

I love to read your comments, so please leave some ..
( to leave a comment, scroll down to the green box and click "comments"