Black Rice Lima Bean Bowl

This bowl is bursting with bright green and orange colors! The dish is a perfect meal because it is vegan and a complete protein with black rice and black beans included. Whole grains are even present because black rice is a 100% whole grain product! The flavors blend beautifully together! The black rice offers an earthy element, the black bean filling offers cumin scented sweet potatoes, and the lima beans offer a colorful, chewy texture.

Black Rice Lima Bean Bowl

Servings: 1 bowl

Ingredients:
1/2 cup sweet potato black bean enchilada filling
1/3 cup black rice
1/3 cup lima beans
Salt and pepper

Directions:
In the bowl, place the filling, black rice, and lima beans. Either heat the dish in the microwave for 2 minutes or on the stove for 4 minutes. Season with salt and pepper. Enjoy!

Black Rice Lima Bean Bowl

Sweet Potato Black Bean Enchiladas

These healthy enchiladas are vegan, although you can add cheese if you want, and great to keep during the week for quick meals. They provide a good source of vegetables from kale, sweet potatoes, and onion. The sweet-potato black bean filling is also versatile, not just to make enchiladas. It can be used as a side, a dip for chips, or served with rice. The unique ingredient in this recipe is soy sauce, which gives all the flavors an extra push without having that strong soy sauce taste.

Sweet Potato Black Bean Enchiladas

Yields about 12 enchiladas
There will be leftover filling

Ingredients:
2 sweet potatoes, medium to large (or 3 smaller)
1/2 cup low-sodium vegetable broth, divided
1/2 onion, chopped
3 cloves garlic, minced
1 teaspoon coriander
2 teaspoons ground cumin
4 large kale leaves, chopped
2 cans (15-oz each) black beans, drained
4 TB low-sodium soy sauce
1/2 teaspoon salt
Corn or whole wheat tortillas
Enchilada sauce

Directions:
Preheat oven to 350 degrees F
Cook sweet potatoes separately by either steaming in the microwave for 10 minutes or roasting in the oven for 30-45 minutes. Remove skin and mash the potatoes when they are soft and set aside until ready to use.

Heat 2 TB vegetable broth in a pot over medium heat. Add the onion and garlic, and saute until soft. Add the coriander and cumin. Next, add the rest of the vegetable broth, kale, black beans, soy sauce, and mashed sweet potatoes. Cover and cook for 5 minutes, or until the kale is wilted and soft. Season with salt.

In a pan, place a thin layer of the enchilada sauce on the bottom. Place 3-4 tablespoons of the mixture on each tortilla (or whatever feels right), roll up, and place seam side down in the pan. Fill up the entire pan and cover the top lightly with enchilada sauce. Bake for 20-30 minutes.

If you have leftover sweet potato-black bean mixture, keep in the fridge to make more enchiladas later. Also, it can be great for other meal uses, like my Black Rice Lima Bean Bowl!

Sweet Potato Black Bean Enchiladas

Sweet Potato Black Bean Enchiladas

“All the Good Stuff” Stuffing

This dish reminds us of Thanksgiving with many flavors arising. There is the chewiness from the bread, sweetness from the dried cranberries, and earthy from the rosemary and almonds. This celebration of stuffing has great sources of vitamin A and vitamin C. There is even high protein in a single serving, about as much as a cup of milk!

"All the Good Stuff" Stuffing

Yield: One (8×8) pan or 7 cups

Ingredients:
1 loaf (about 1 lb) whole wheat bread, cut into small chunks
4 TB (1/4 cup) vegan butter or olive oil
1 cup kale (or swiss chard), chopped
1 cup onion, chopped
1 cup celery, chopped
1 large apple, chopped
1 TB fresh sage, chopped
1 TB fresh rosemary, chopped
1/4 cup parsley
1/4 cup almonds (pre-sliced or chop)
2 TB sunflower seeds
2 TB pumpkin seeds
1/3 cup dried cranberries
1 1/4 cup vegetable broth
1 tsp salt
1/2 tsp pepper
8 oz Italian sausage (chicken or turkey), cooked and chopped (optional)

Directions:

  1. Preheat oven to 375° F.
  2. Scatter the whole wheat bread chunks on a baking sheet and place in the oven to toast. When the toasted bread chunks are done, place in a large bowl and add the kale (or swiss chard).
  3. In a large sauté pan, melt the vegan butter and cook the onion, celery, apple, sage, rosemary, and parsley for 3-4 minutes or until the onions become tender.
  4. Add the onion mixture to the bowl with the toasted bread and kale (or swiss chard).
  5. Add the almonds, sunflower seeds, pumpkin seeds, cranberries, salt, and pepper; add the sausage now if you’re using; toss to combine.
  6. Add the vegetable broth to moisten the bread. You could also use clean hands to “soak” the broth into the bread.
  7. Dump the stuffing into a buttered or oiled 8×8 casserole dish. Bake for 30 minutes.

*Note: If you don’t have or don’t want to use all the different nuts and seeds, you could just use one kind to equal 1/2 cup; or leave them out.

HAPPY THANKSGIVING!

"All the Good Stuff" Stuffing