Falafel is a Middle Eastern food made with garbanzo beans in some regions and fava beans in others. They are vegetarian and deep fried. You can bake them is you want but be careful they do not come put dry. Here is what you are going to need for these:

Serves eight

FOR THE SAUCE:
½ cup Tahini (sesame paste)*
½ cup plain yogurt
2 garlic cloves
2 TBS lemon juice
½ tsp. salt

Place all the ingredients in a blender and blend until you have a smooth, creamy sauce.
*You can find Tahini in most grocery stores in their International aisle.

FOR THE FALAFEL:
2 cups garbanzo beans – soaked for 24 hours
1 small onion – peeled and quartered
4 garlic cloves – peeled
1 tsp. coriander
1 tsp. cumin
1 tsp. salt
1 tsp. baking powder
4 to 6 TBS flour
1 handful parsley
½ handful of cilantro

Place the soaked garbanzo beans in a pan and cook for about 10 minutes – until softened but not completely cooked through. Drain them and place them in a food processor. Add the rest of the ingredients and process until smooth. Taste the processed garbanzos for salt and re-adjust. Cover and refrigerate for about 30 minutes.

COOKING & ASSEMBLINGTHE FALAFEL:
2 cups vegetable or canola oil
8 Pita pockets
24 slices cucumber
24 slices tomato
8 lettuce leaves

Heat the oil until it reaches 350 degrees.

While the oil is heating, make your patties. You can make them as big or small as you want. I use my cookie scoop, make a ball and then flatten it slightly.

Place the patties in the hot oil and cook a few at a time – making sure not to overcrowd your pan. Once browned and crisp, remove the patties from the oil and place them on a paper towel lined plate. Keep them warm in the oven (set the oven on warm setting).

Cut a pita pocket through the middle and smear with Tahini sauce. Place the lettuce leaf, cucumber, tomato and falafel inside. Drizzle with a little more Tahini sauce and serve. Enjoy!

Falfel with Tahini sauce no bread – CALORIES 410.50.; FAT 18.71 grs (sat 2.63; mono 7.20; poly 7.29); PROTEIN 15.91 grs ; FIBER 10.87 grs; CARBS 47.98 grs; CHOLESTEROL 0.91 mg; IRON 5.29 mg; SODIUM 516.22 mg; CALCIUM 187.68 mg

Baked Falfel with Tahini sauce no bread – CALORIES 347.49.; FAT 11.63 grs (sat 1.61; mono 3.80; poly 4.94); PROTEIN 15.91 grs ; FIBER 10.87 grs; CARBS 47.98 grs; CHOLESTEROL 0.91 mg; IRON 5.29 mg; SODIUM 516.22 mg; CALCIUM 187.68 mg

Print the Falafel with Tahini Sauce Recipe Here

These patties are super nutritious and loaded in flavor. You can go ahead and serve them as a sandwich if you would like. I served them topped with Bolivian salsa – llajwa – and a salad. Whatever you decide, I think you will love them. Here is what you need for these:

Makes 10 patties

8 oz. boiled lentils
¼ cup bread crumbs
1 medium carrot – grated
1 small beet – grated
2 garlic cloves – minced
2 TBS chopped parsley
2 TBS chopped cilantro
2 scallions – chopped
1 tsp. lime zest
1 TBS lime juice
1 tsp. cumin
2 tsp. salt
2 tsp. black pepper
2 TBS olive oil

Place 2/3 of the cooked lentils in a food processor and puree. Place it in a bowl with all of the other ingredients – except the olive oil. Mix well.

Make 10 patties and refrigerate them for about 30 minutes.

Heat a skillet with the olive oil. Fry the patties, at medium heat, until browned – about 5 minutes – and flip. Cook for another 4 to 5 minutes – until the other side browns as well. Serve in a sandwich or with a salad. You can top it with llajwa – Bolivian salsa or any other topping of your choice.

LLajwa:

4 small Roma tomatoes – peeled
1 large chili pepper – locoto, jalapeno or Serrano – seeded and membrane removed
4 to 5 sprigs parsley or cilantro or mint
1 tsp. salt

Place all ingredients in a food processor. Process until smooth but not liquid. Use as a a topping for your burger or as a salsa with some bread and butter.

2 patties – CALORIES 178.57; FAT 6.49 grs (sat 0.89; mono 4.11; poly 0.94); PROTEIN 8.23 grs ; FIBER 2.85 grs; CARBS 26.67 grs; CHOLESTEROL 0.00 mg; IRON 3.24 mg; SODIUM 1473.20 mg; CALCIUM 62.02 mg

Print the Vegan Lentil Patties Recipe Here

The following recipe is half of what you will see on the video. I made a double batch because this stew freezes beautifully. You can use more or less curry powder in this. It all depends on the level of heat you want. Here is what you are going to need for this:

Serves six

1 medium white onion – finely chopped
2 garlic cloves – minced
¼ TBS finely chopped fresh ginger
½ a chili pepper – seeded, membrane removed and finely chopped (opt)
1 TBS chopped parsley
1 medium carrot – finely diced
1 small eggplant – diced
1 small sweet potato – peeled and finely diced
1 tomato – peeled and finely chopped
1 TBS curry powder
8 oz. lentils – any kind – cooked
1 TBS tomato paste
6.5 oz. coconut milk
6 oz. plain yogurt
1 tsp. salt
1 tsp. black pepper
3 TBS canola oil

1. Heat 2 TBS oil in a deep skillet or pan. Add the onion and cook for about 4 minutes – until translucent. Add the garlic, ginger and chili pepper (if using). Mix well and cook for an additional 4 to 5 minutes. Add the parsley, carrots, eggplant, sweet potato and tomatoes. Mix well and cook for an additional 5 minutes.
2. Make a well in the middle and add the remaining oil. Add the curry powder, mix, and cook – stirring constantly – for about 2 minutes. Mix everything well.
3. Add the lentils and mix well. Make another well in the middle and add the tomato paste. Add the coconut milk and stir thoroughly until the tomato paste is completely dissolved. Add the yogurt and mix everything. Add the salt and pepper and mix. Bring stew to a boil and reduce heat. Simmer for 15 to 20 minutes – until the sweet potato is completely cooked through. Serve with rice and enjoy!

Lentil stew no rice – CALORIES 350.89; FAT 18.75 grs (sat 9.87; mono 5.76; poly 2.22); PROTEIN 16.22 grs ; FIBER 3.00 grs; CARBS 32.86 grs; CHOLESTEROL 14.7mg; IRON 2.07 mg; SODIUM 607.56 mg; CALCIUM 488.50 mg

Print the Lentil Curry Stew Recipe Here

Kidney beans are loaded with protein, folate, iron, phosphorous, copper and manganese. It is also low in fat, cholesterol and sodium. Kidney beans are a fantastic source of dietary fiber. This stew is nice and spicy. I served it with brown rice and a fresh onion and tomato salsa. Here is what you need to do for this:

Serves eight

1 pound dry kidney beans
2 TBS olive oil + 1 tsp. for the cumin
1 large white onion – chopped
5 garlic cloves – minced
1 small bell pepper – finely chopped
1 chili pepper – minced (optional)
2 large tomatoes – peeled and chopped
1 TBS ground cumin
1 TBS oregano
1 TBS tomato paste
4 cups of the cooking liquid
½ red onion – finely sliced
1 large tomato – peeled and finely chopped
½ a lime – squeezed
3 tsp. salt
2 tsp. black pepper

Rinse the beans thoroughly and place in a bowl. Cover with water and soak overnight. The next day, remove the beans from the soaking liquid and place in a pot. Cover with fresh water and cook until tender.

Add 2 TBS olive oil to a pot and heat. Add the onion and cook for about 6 minutes. Add the garlic and mix. Cook for about 2 minutes until fragrant. Add the bell pepper and chili pepper. Mix well and cook for about 4 more minutes. Add the tomatoes. Make a well in the middle and add the cumin. Add the 2 tsp. oil and mix well. Cook for about ½ a minute and mix. Add the oregano and tomato paste. Mix well.

Add the cooked beans plus 4 cups of their liquid to the cooked onions. Mix well. Add 2 tsp. salt and 2 tsp. balck pepper (or more to taste). Mix well and bring pot to a simmer. Cook for about 1 hour and serve.

While the beans are cooking place the red onions and tomato in a bowl. Add the lime juice and remaining salt (or more to taste). Mix well and set aside.
Serve the cooked beans with rice. Garnish with the onion and tomato salsa. Enjoy!

CALORIES 265.74; FAT 4.47 grs (sat 0.60; mono 2.91; poly 0.58); PROTEIN 15.42 grs ; FIBER 16.33 grs; CARBS 43.43 grs; CHOLESTEROL 0.00mg; IRON 6.11 mg; SODIUM 907.95 mg; CALCIUM 153.42 mg

Print the Kidney Bean Stew Recipe Here

We have many recipes for chili on this site. This one is more of the ‘original’ chili if you want. It consists mainly of meat – has very little beans – and has quite a bit of sauce. It is spicy enough to leave a bite but not too much so as to make you sweat! Serve it with shredded Cheddar cheese, corn bread and sour cream on the side if you wish. This is what you are going to need for this:

1 pound ground beef
1 pound ground pork
1 large onion – chopped
¾ cup chopped bell pepper
2 TBS minced garlic
2 large green chilies – seeded and chopped
28 oz. chopped tomatoes
1 TBS tomato paste
2 TBS + 1 tsp. chili powder
3 cups chicken stock
2 – 8 oz. cans kidney beans – drained
Salt & Pepper/ Oil

• Heat a large skillet with some oil. Add the meats and brown. Drain the excess fat and set aside.
• Wipe skillet and add a little more oil. Add the onion, bell pepper, garlic and chilies. Cook for about 5 minutes until vegetables are softened and translucent. Add the tomatoes, tomato paste and 2 TBS chili powder. Mix well. Add 2 cups chicken stock and stir well. Cover skillet with aluminum foil and simmer for 1 hour – stirring occasionally.
• Add the beans to the meat and the remaining chicken stock and 1 tsp. chili powder. Mix well. Cover and simmer for another 30 minutes.
• Serve as is or with shredded cheese, corn bread or sour cream on the side.
• Enjoy!

Print the Super Bowl Chili Recipe Here

Other chili recipes:
Black Eyed Pea Chipotle Chili
Vegetarian Stagg Chili
Butternut Corn Black Bean Chili
Slow Cooker White Chicken Chili
Vegetarian Black Bean Chipotle Chili
Left Over Brisket Chili
Spicy Beef Chili
Chili con Carne

This soup is absolutely delicious and healthy. It is virtually fat-free and is loaded in nutrients. Here is what you need for this:

Serves eight
3 cups raw lentils – thoroughly rinsed
1 tsp. salt
8 cups water
2 TBS olive oil
1 small white onion – coarsely chopped
½ a bell pepper – chopped
2 celery stalks – chopped
2 garlic cloves – minced
1 chili pepper – membrane and seeds removed – chopped (optional)
2 carrots – peeled and diced
½ TBS dry oregano
1 tsp. paprika
1 tsp. cumin
3 small tomatoes – peeled and chopped
½ TBS honey
1 TBS Balsamic vinegar
1 TBS lemon juice
Salt & Pepper

Place the lentils, salt and water in a large pot and simmer for about 1 ½ hours. Add more water if necessary.

Heat the oil in a skillet. Add the onion, bell pepper, celery, garlic, chili pepper and carrots. Sauté for about 5 to 6 minutes until vegetables are softened. Add the vegetables to the lentils. Add the oregano, cumin and paprika. Season with salt and pepper. Simmer for another 45 minutes.

Add the tomatoes, honey, vinegar and lemon juice. Mix well. Simmer for an extra 30 minutes. Serve and enjoy with crusty bread. You can garnish with chopped parsley and chopped green scallions.

CALORIES 246.75; FAT 0.9 grs (sat 0.13; mono 0.13; poly 0.38); PROTEIN 15.92 grs ; FIBER 8.06 grs; CARBS 44.79 grs; CHOLESTEROL 0.00 mg; IRON 4.96 mg; SODIUM 604.69 mg; CALCIUM 64.67 mg

Print the Lentil Soup Recipe Here

Here is a nice variation from your typical chili. The butternut and corn will counter the heat and make an interesting dish. Go ahead and adjust the spices according to your resistance to spicy heat!

You will need:
1 pound ground beef
1 small or 1/2 large butternut squash, peeled and chopped
1 cup thawed corn kernels
1 large yellow onion, chopped
6 garlic cloves, minced
1/2 green bell pepper, chopped
2 jalapeno peppers, seeded and chopped
2 TBS. chili powder
1 tsp. cayenne pepper
1 tsp. chipotle pepper
1 TBS ground cumin
8 oz. chicken broth
1 -14.5 oz. can diced tomatoes
2 – 14.5 cans black beans
Sour cream, finely chopped red onion, cilantro and corn chips for garnish

Heat a large pot and add the beef. Season generously with salt and pepper. Brown, stirring often. Drain excess fat and set aside.

Wipe the pot and add some olive oil. Add the onion and cook for 8 to 10 minutes until soft and translucent. Add the garlic and cook, stirring, for 1 minutes. Add the squash, bell peppers and jalapenos. Mix well and cook for 4 to 5 minutes. Add the dry spices and mix well. Cook for another minute, until fragrant. Add the chicken broth, tomatoes with their juice and the beans with their liquid. Return the beef to the pot and mix well. Season with salt and pepper. Bring to a boil, cover pot and reduce heat. Simmer for 30 minutes. Add the corn and bring back to a simmer. Cook for an extra 30 minutes.

Ladle chili into deep bowls and garnish with sour cream, finely chopped red onion and cilantro. Serve with corn chips or corn bread. Enjoy!

Print the Butternut, Corn & Black Bean Recipe Here

Other chili recipes:

Black Eyed Pea Chipotle Chili
Vegetarian Stagg Chili
Super Bowl Chili
Slow Cooker White Chicken Chili
Vegetarian Black Bean Chipotle Chili
Left Over Brisket Chili
Spicy Beef Chili
Chili con Carne

Black beans burgers are a great alternative to beef. They are full of protein and very low in fat. You can go ahead and make a sandwich with them or serve them as I did with a cabbage, tomato, cilantro and lime salad. Here is what you need for this:

2 – 15 oz. cans black beans –drained and rinsed
1 large garlic clove
3 TBS mayonnaise
½ tsp. ground cumin
½ tsp. dried oregano
1 small chipotle pepper (or ½ a large) – optional
1/3 cup bread crumbs
¼ cup minced red onion
1 TBS chopped cilantro

• Place on of the cans of drained and rinsed beans in the food processor.
• Place the second can into a bowl.
• Add the garlic, mayo, cumin, oregano. Chipotle and bread crumbs to the food processor. Process until beans are mashed and all ingredients are incorporated.
• Add the mashed beans to the bowl of whole beans. Add red onion and cilantro.
• Mix well and form patties.
• Heat a skillet with a little bit of oil. Add the patties and cook until bottom forms a brown crust. Flip burger and cook until second sides browns as well.
• Serve in a sandwich with salsa, sour cream, lettuce, red onion and tomato OR topped with cabbage salad.

CABBAGE SALAD:
1 small green cabbage head – sliced
2 medium tomatoes – chopped
¾ cup chopped cilantro
1 large lime – juiced
Salt to taste
• Mix cabbage, tomatoes and cilantro in a bowl. Add lime juice and season with salt.

Patty no bread or salad – CALORIES 220.75; FAT 4.41 grs (sat 0.48; mono 1.21; poly 2.06); PROTEIN 11.44 grs ; FIBER 12.77 grs; CARBS 42.07 grs; CHOLESTEROL 3.75 mg; IRON 4.11 mg; SODIUM 1702.68 mg; CALCIUM 146.96 mg

Print the Black Bean Burger Recipe Here

Lentils are so nutritious I try and feed them to my family at least 3 times a month. This little legume comes in red, green and brown and can be used for stews, soups and salads. Lentils are loaded in protein, being the third-highest level of a plant based protein – after soybeans and hemp. They are also a good source of iron. They are nutty in flavor and are the only bean you do not need to soak overnight. This salad can be made as a side or as a light vegetarian meal.

Serves four

4 cups cooked brown lentils
3 scallions – chopped (whites, light green and dark green parts)
3 TBS chopped sun-dried tomatoes
1 small green bell pepper – cored, seeded and diced
1 cup peeled, seeded and chopped cucumber
¼ cup finely chopped parsley
Balsamic Vinaigrette

Place all the ingredients in a bowl. Add the dressing and toss well to coat. Serve and enjoy!

Salad w/o dressing – CALORIES 255.48; FAT 1.6 grs (sat 0.23; mono 0.59; poly 0.49); PROTEIN 18.86 grs ; FIBER 16.99 grs; CARBS 44.45 grs; CHOLESTEROL 0.00 mg; IRON 7.3 mg; SODIUM 953.7 mg; CALCIUM 60.52 mg

FOR THE BALSAMIC VINAIGRETTE DRESSING:
This is basically a vinaigrette dressing with oregano. I only make it when I make Greek salad but it is great on any salad you like. I always add a little sugar to this to complement the red wine vinegar.
Makes about one and a half cups of dressing
½ cup extra virgin olive oil
½ cup Balsamic vinegar
½ TBS dried oregano leaves
½ tsp. salt
½ tsp. black pepper

Whisk all the ingredients in a bowl until emulsified. Refrigerate for up to 1 week. Mix well before using.

1/8 cup dressing – CALORIES 83.47; FAT 13.61 grs (sat 1.0; mono 8.6; poly 3.8); PROTEIN 0.03 grs ; FIBER 0.08 grs; CARBS 6.1 grs; CHOLESTEROL 0.00 mg; IRON 0.09 mg; SODIUM 0.27 mg; CALCIUM 0.92 mg

Print the Lentil & Sun Dried Tomato Salad Recipe Here

I make this soup in a crock-pot which is great because it basically cooks itself and dinner is ready when we are. I use re-hydrated black beans and simply add all the ingredients in at once – except for the garnish of course. This soup is not only delicious it is nutritious with all the protein, fiber and vitamins from the beans and vegetables. You will need to soak the beans over-night so plan ahead for this. Slow cookers work at low temperatures that create moist heat cooking. Therefore, it is really important that you do not uncover the pot until your food is done and ready. Finally, this is a large batch of soup so you will probably have left overs. Pack some thermoses with and send the soup to school of take it to work.

Serves six

16 oz. of soaked black beans
1 medium yellow onion – chopped
3 medium tomatoes – peeled and chopped
1 large carrot – peeled and diced
1 chili pepper – seeded, membrane removed and finely chopped
2 celery stalks with leaves – finely chopped
4 garlic cloves – minced
2 tsp. salt
2 tsp. black pepper
1 TBS cumin
1 tsp. dried oregano
8 cups boiling water
Chopped tomatoes, crumbled fresh cheese (omit if making vegan) and chopped scallion greens for garnish

Place all of your ingredients in a slow cooker. Mix well and cover. Cook on high for 6 hours.
Uncover the pot and- if you have an immersion blender, blend until 3/4 of the soup is creamed. If you do not have one, let the soup cool for a little while and blend 3/4 of it, in batches, in a stand-up blender. Return the creamed soup to the pot with the remaining soup. Mix well. Taste for salt and re-season if necessary.

Ladle into bowls and garnish with chopped tomatoes, crumbled white cheese (I used Cotija) and chopped scallions.

Soup w/o garnish – CALORIES 258.36; FAT 1.34 grs (sat 0.26; mono 0.11; poly 0.47); PROTEIN 15.04 grs ; FIBER 11.95 grs; CARBS 48.49 grs; CHOLESTEROL 0.00 mg; IRON 3.8 mg; SODIUM 816.08 mg; CALCIUM 131.98 mg

Print the Cuban Black Bean Soup Recipe Here