Forks Over Knives: The Cookbook (45 page)

FOR THE BLACK BEANS:

1 pound black beans,
soaked
overnight

2 tablespoons ground cumin

1 large onion, peeled and diced

2 bay leaves

3 cloves garlic, peeled and minced

3 celery stalks, diced

3 medium carrots, peeled and diced

1 red bell pepper, seeded and diced

2 tablespoons
 minced
 oregano

1 cup
 finely chopped
 cilantro stems

2 tablespoons apple cider vinegar

½ teaspoon freshly ground white or black pepper

3 tablespoons
 chopped
 cilantro leaves

1 medium tomato, chopped (about 1 cup)

Salt to taste

FOR THE CILANTRO RICE:

1 cup brown rice

1 tablespoon low-sodium light brown miso paste

2 tablespoons
 finely chopped
 cilantro leaves

TO MAKE THE BLACK BEANS:

1.
In a large pot, combine the beans, cumin, onion, bay leaves, garlic, celery, carrots, red pepper, oregano, cilantro stems, and 5 cups of water and bring to a boil. Reduce the heat to a simmer and cook for 90 minutes, or until the beans are tender. Remove ¼ of the beans, mash them in a separate bowl, and return them to the pot. Add the apple cider vinegar, pepper, cilantro leaves, and tomato, and stir. Once the beans are fully cooked, season with salt and remove the bay leaves.

TO MAKE THE CILANTRO RICE:

2.
Combine the rice, 2 cups of water, and the miso paste in a large saucepan and bring to a boil. Reduce the heat to medium and simmer, covered, for 20 minutes. Reduce the heat to low and simmer for an additional 30 minutes. Fluff the rice and stir in the cilantro.

3.
To serve, divide the rice between four individual plates and top with the beans.

Recipe by Julieanna Hever

THESE NACHOS ARE a meal in themselves. You can also use the versatile “cheese” sauce on potatoes, raw or cooked vegetables, tortillas, and cooked whole grains and legumes.

SERVES 4

FOR THE “CHEESE” SAUCE:

½ cup raw cashews, soaked in warm water for at least 30 minutes, rinsed well

1 tablespoon tahini

1 red bell pepper,
roasted
 and seeded

¼ cup nutritional yeast

1 tablespoon low-sodium soy sauce, or Bragg Liquid Aminos

Zest and juice of ½ lemon

¼ teaspoon cayenne pepper

FOR THE “REFRIED” BEAN DIP:

One 15-ounce can pinto beans, drained and rinsed

1 cup
Fresh Tomato Salsa

1½ teaspoons chili powder

FOR THE NACHOS:

½ cup
 finely chopped
 cilantro, parsley, or lettuce

1 avocado, halved, pitted, peeled, and sliced, optional

½ cup Fresh Tomato Salsa

½ cup
 diced
 fresh tomatoes

Baked corn tortillas, cut into chips (see tip)

TO MAKE THE “CHEESE” SAUCE:

1.
In a blender, combine the soaked cashews, tahini, roasted red pepper, nutritional yeast, soy sauce, lemon zest and juice, cayenne pepper, and ¼ cup water. Blend on high until smooth. Set aside.

TO MAKE THE “REFRIED” BEAN DIP:

2.
Add the beans, salsa, and chili powder in the bowl of a food processor. Puree until smooth, adding water, as needed, to achieve a smooth consistency. Place the pureed beans in a medium saucepan and warm over low heat until heated through. Keep warm until ready to serve.

TO ASSEMBLE THE NACHOS:

3.
Spread bean dip evenly onto the bottom of a medium-sized serving bowl or baking dish. Smooth the surface and sprinkle cilantro over beans. Pour the “cheese” sauce on top of the cilantro. Garnish with sliced avocado (if using), salsa, and diced fresh tomatoes and serve with the baked corn chips.

TIP
Bake corn tortillas without oil in the oven for around 10 minutes at 350°F. Cast-iron pans distribute heat well and make nice crunchy tostadas. Oven temperatures vary, so keep an eye on the first batch to determine the time necessary for your crunchy tortillas.

Recipe by Judy Micklewright

THIS IS MY favorite comfort-food dish; I make this when my daughter wants something crunchy for dinner (she loves crunchy food). Every two weeks or so, we have Tostada/Taco Night with crunchy baked tostadas or taco shells (see tip). I usually make a batch of guacamole (for an interesting twist, try the
Not-So-Fat Guacamole
or slice up an avocado to go with it. I also serve some sautéed cabbage or beet greens. This is another great dish to prepare extra portions of and store in the freezer.

SERVES 8

FOR THE “REFRIED” BEANS:

1 pound pinto beans,
soaked
overnight

1 large onion, peeled and diced

1 cup 
finely chopped
 cilantro stems

3 cloves garlic, peeled and minced

1 bay leaf

2 tablespoons ground cumin

2 tablespoons oregano

Pinch red chili powder

¼ cup
 chopped
 cilantro leaves

Salt and freshly ground black pepper to taste

FOR THE TOMATOEY RICE:

1 cup brown rice

1 tablespoon low-sodium light brown miso

½ medium onion, peeled and diced

1 teaspoon ground cumin

1 tablespoon oregano

1 teaspoon garlic powder

1 medium bell pepper, seeded and diced (about ½ cup)

3 cups
Tomato Sauce

Salt and freshly ground black pepper to taste

Baked corn tortillas, for serving, optional (see tip)

TO MAKE THE “REFRIED” BEANS:

1.
In a large pot, combine the beans, 4 cups of water, the onion, cilantro stems, garlic, bay leaf, cumin, oregano, and chili powder and bring to a boil, Reduce the heat to low and simmer for 1½ hours. Add more water, as needed, to keep the beans from drying out. Remove ¼ of the beans, mash them in a separate bowl, and return them to the pot. Add the cilantro and season with salt and pepper.

TO MAKE THE TOMATOEY RICE:

2.
In a large pot combine the rice, miso, onion, cumin, oregano, garlic powder, and 2 cups of water and bring to a boil. Reduce the heat to medium and simmer for 20 minutes. Reduce to low and cook for another 10 minutes. Add the bell pepper and cook for 5 more minutes. Add the tomato sauce and cook for 5 more minutes. Season with salt and pepper.

TIP
 If you would like to make tostadas, bake corn tortillas without oil in the oven for around 10 minutes at 350°F. Cast-iron pans distribute heat well and make nice crunchy tostadas. To make baked taco shells, you will need a taco shell rack. Oven temperatures vary, so keep an eye on the first batch to determine the time necessary for your crunchy tortillas. Top the tortillas with the rice and beans and serve hot.

THE ORANGE ZEST and juice in this recipe brightens the dish and elevates the ordinary black bean to new heights. Serve this with brown rice or cooked quinoa and a salad.

SERVES 4

1 large yellow onion, peeled and diced small

4 cloves garlic, peeled and minced

2 teaspoons cumin seeds,
toasted
and ground

2 chiles in adobo sauce, minced, or 2 teaspoons ancho chile powder

Zest and juice of 2 oranges

4 cups cooked
black beans
, or two 15-ounce cans, drained and rinsed

Salt to taste

20 to 24 corn tortillas

1 batch
Tofu Sour Cream

1 batch
Not-So-Fat Guacamole

2 cups
Fresh Tomato Salsa

1.
Place the onions in a large saucepan and sauté over medium heat for 8 to 10 minutes. Add water 1 to 2 tablespoons at a time to keep the onions from sticking to the pan. Add the garlic and cook for another minute. Add the cumin, chiles, orange zest and juice, and black beans. Season with salt. Puree the mixture in the bowl of a food processor until smooth but a little chunky.

2.
Place the tortillas, a few at a time, in a nonstick skillet over a medium-low heat. Heat, turning frequently, until the tortillas soften, 3 to 4 minutes. Wrap the tortillas in a kitchen towel to keep warm and repeat with the remaining tortillas.

3.
Spread 3 to 4 tablespoons of the black bean mixture over half of each tortilla, roll it up, starting with the bean-filled half, and set it seam-side down on a serving dish. Repeat with the remaining tortillas. Before serving, if desired, warm the taquitos in a 200°F oven for 10 to 15 minutes. (Make sure your serving dish is over-safe.)

4.
Serve with tofu sour cream, guacamole, and salsa.

THIS POPULAR APPETIZER also makes a filling meal when served over mixed greens or fresh spinach.

SERVES 4

2½ cups cooked
black-eyed peas

3 ears corn, kernels removed (about 2 cups)

1 medium ripe tomato, diced

½ medium red onion, peeled and diced small

½ red bell pepper, seeded and diced small

1 jalapeño pepper, seeded and minced

½ cup
 finely chopped
 cilantro

¼ cup plus 2 tablespoons balsamic vinegar

3 cloves garlic, peeled and minced

1 teaspoon cumin seeds,
toasted
and ground