Couscous salad with chickpeas, cucumber, tomatoes, and fresh parsley tossed in a lemon-garlic vinaigrette with Dijon and ground coriander.
Low-fat linguine with greens, potato, garlic, hot pepper, and tomatoes simmered in vegetable stock. An Italian-inspired pasta loaded with wilted greens and tender new potatoes, no added oil.
Cajun chicken wings gumbo with ground beef, crispy bacon, tomatoes, lima beans, and corn simmered with thyme, allspice, and cayenne. Ladle it over steamed rice for a hearty bowl.
Hearty South American vegetable soup with tomatillos, black beans, chayote, pattypan squash, corn, and a smoky chipotle kick. A filling, plant-based bowl loaded with Latin spices.
Turkey chili with dried black beans, a whole browned turkey breast simmered and shredded, and hand-toasted cumin seeds. A from-scratch, slow-simmered chili with deep flavor.
Gallo pinto: Costa Rican black beans and rice pan-fried with onions, bell peppers, spinach, Worcestershire, and hot sauce. A humble national dish made hearty and green. Vegan, one-skillet.
Mexican-style beans and rice with sauteed onion, green chili, fresh tomato, and pinto or kidney beans. A simple vegetarian one-pan main that delivers a complete protein in under 35 minutes.
One-pot rice and black beans with garlic, carrots, thyme, and allspice simmered in stock. Low-fat, filling, and topped with cool yogurt and fresh parsley.
Microwave tamale pie with a spiced bean, corn, and olive filling topped with a cornmeal crust. Vegetarian, no oven needed, and ready in 30 minutes.
Tameya is Egyptian falafel made from dried broad beans instead of chickpeas, ground with fresh herbs, garlic, and spices, coated in sesame seeds and fried to a deep golden crunch.
Beefy Italian minestrone soup builds a full-bodied broth from chuck roast simmered with vegetables, then loads it with kidney beans, macaroni, bacon, zucchini, and a quirky splash of cola for caramel depth. Sunday simmer at its best.
Vegetarian red kidney bean stew loaded with mushrooms, tomatoes, red pepper, leeks, carrots, and celery with a touch of paprika. A hearty one-pot meal in 40 minutes.
Roast pork lo mein with napa cabbage, bean sprouts, and water chestnuts in oyster sauce. Wok-fried in under 5 minutes for an authentic Chinese takeout flavor at home.
Baked falafel made with chickpeas, cumin, coriander, and cilantro. Pan-seared then oven-finished for a crispy outside without deep frying. Served with creamy cucumber dressing.
Korean beef lettuce wraps: thin sirloin marinated in soy, sesame, garlic, ginger, and chilli bean sauce, then seared hot and tucked into chilled lettuce cups with rice and a soy-chilli dip. Build-your-own and easily gluten-free.
Nutty roasted corn, fresh tomatoes and romano beans make this hearty side dish a winner, especially during fresh corn season in the fall.
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