Organic ingredients if at all possible; sauté the following:
- 2-3 T Olive oil 240-360c
- a handful of dried sliced tomatoes, cut into pieces 25c
- 1 large sweet or yellow onion, quartered and sliced into 1/2-inch pieces 75-100c
- 1-2 T blackened chili pesto (or you can substitute a broiled chili pepper of your choosing, chopped finely) 25c
- 1 t chopped garlic (optional
- 1/2 bag or ?oz frozen corn
- 1 stalk celery diced (leaves are wonderful if you can get them)
- 1-3 carrots, sliced
- 1 can black beans, drained and washed 385c (you can substitute other beans if you don’t like black beans)
- cumin (start with at least 1/4t)
- black pepper, garlic salt to taste
Dish it up and top with cubed avocados, at least 1/4 avocado each serving. Right,
I show it paired with a large
Sugar Chili and a piece of fish.
Chill overnight to let all the
wonderful flavors mix!
This is an excellent mid-afternoon
snack by itself full of protein,
and good alongside cold chicken
and/or on chopped lettuce for lunch.
Total calories = 2,085 for about 8 cups;
1 cup = approx 270 calories.
Substitute 1-2 ears corn sliced off the cob during cooking!
Substitute garlic greens (early if you want to pack a subtle punch, at the end if you want a good strong garlic flavor!)
Green onions added early or late are also yummy.
Drop the dried tomatoes, and after you’ve taken the dish off the stove and either while it is still hot or after it has cooled, add a basket or half-basket of cherry tomatoes, halved or quartered. Changes this dish completely — it is less sweet, and more like a salad.
- Add salsa if you like, and roll it in a large organic wheat tortilla to make a vegetarian lunch that will satisfy. I like them warmed or cold, and this will also freeze well.
- Add chicken, fish or any meat and salsa (or not), and eat cold or hot — this is excellent the next day for leftover lunch.
- Toss with a crisp lettuce for a no-dressing salad, filling and yummy.
- Scramble into eggs.
- If you are not on a diet or want to count the calories associated with baked non-GMO corn chips, a serving of corn chips with the bean salad is yummy!
Always organic or non-GMO, humanely raised. It matters!
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