Black Bean Corn Chili With Quinoa

INGREDIENTS:

• 1 can of red kidney beans, drained and rinsed
• 1 large onion, chopped (reserve two tablespoons for garnish, if desired)
• 3-4 cloves garlic, minced
• 2 tablespoons olive oil
• 1 15 oz can organic black beans, drained and rinsed
• 1 15 oz. can organic whole kernel corn, drained
• 1 28 oz. can chopped tomatoes
• 1 15 oz. can tomato sauce
• 1/2 teaspoon ground cumin
• 3 tablespoons chili powder
• 2-3 tablespoons dried oregano
• 1/4 teaspoon salt
• Dash cayenne (to taste)
• 1-2 cups quinoa ( or brown rice) according to package directions to serve chili over or to mix it through .
• Tip: Try using vegetable broth instead of water for more flavor. 

FOR GARNISH:
• Reserved chopped onion
• 1/4 cup chopped fresh cilantro (optional)
• Shredded vegan cheese

TO PREPARE:

Heat oil in large, heavy bottom soup-style pan. Cook onion and garlic about 5 minutes, making sure not to brown until onion is clear.  Add 2 tablespoons oregano (crush with palms to release flavor).  Stir with onion and garlic and cook another minute.  Add in red kidney beans.  Cook approx. 4 minutes, stirring and blending.  Add tomatoes and tomato sauce, stirring all together.  Add all remaining dry seasonings keeping in mind you can always adjust seasonings as you go. (Go light on the cayenne until you’ve given it the taste test.)  

Simmer at low heat another 3-5 minutes.  Add in black beans and corn, continue to simmer several more minutes, blending all together gently. Do this by stirring it into chili with a wooden spoon for several minutes, allowing it to dissolve. Continue to simmer and adjust seasonings, adding more salt, sugar, oregano, cayenne, etc. if needed.  

Serve over or mix with quinoa (or brown rice) garnish with cilantro, onion, Vegan sour cream and/or cheese and serve with a nice green side salad full of fresh veggies.

Chickpea Burger

A bean burger is a fantastic option when you're trying to reduce your meat intake but still have those persistent burger cravings. In this fiber-rich chickpea burger recipe, I include turmeric for it's amazing anti-inflammatory properties, honey to balance some of the turmeric's somewhat bitter flavor, and panko (Japanese- style bread crumbs) for a bit of crunchiness. In addition to lettuce, you can top with onions, tomatoes, hot sauce, or other additional spices (I like to sprinkle just a bit more turmeric on top for an extra health kick). Since the patties are a bit more crumbly, you can also use pita breads instead of burger buns. These burgers have a unique flavor, are hearty and affordable, and can serve as a healthier end-of-the-week "happy hour" option.

By Jennifer Myong Un Ross

Ingredients

• 2 cups dry chickpeas
• 1 onion, finely chopped
• 4-5 garlic cloves, minced
• 2 cups panko
• 2 tablespoons honey (if possible, consider local honey)
• 1 tablespoon turmeric
• 1 teaspoon cumin
• ½ teaspoon cayenne
• Whole wheat burger buns
• 1 head lettuce

Instructions

1. Soak chickpeas overnight. Cook chickpeas for 1 and ½ hours, drain water, mash chickpeas well with fork (it's okay to have some chickpeas that aren't completely mashed), set aside.
2. Cook onion and garlic for 4-5 minutes on medium heat.
3. Add onion, garlic, panko, and spices to mashed chickpea mixture. Mix everything together well.
4. Form patties with the mixture using a medium to large handful, depending on how small or large you want your patties. Note: These are crumbly, so you have to pat these really firmly, and handle with care as you put them on the frying pan.
5. Fry patties on each side on medium heat for about 5 minutes or until golden brown and fairly firm.
6. Serve with fresh lettuce and enjoy!