Southwestern Black Bean, Quinoa, and Mango Medley

Ingredients:

• One 15-ounce can black beans, no salt added, rinsed and drained, or 1 3/4 cups cooked black beans
• 1 cup cooked quinoa
• 1 cup frozen corn
• 1 small red bell pepper, chopped
• 1 cup chopped fresh mango
• 1/4 cup finely chopped red onion
• 1/2 cup chopped fresh cilantro (or 2 tsp dried)
• 1 small jalapeno pepper, seeded and finely diced
• Juice from 1 medium lemon
• 1 1/2 tablespoons extra virgin olive oil
• 2 garlic cloves, minced
• 1/2 tsp ground cumin
• 1/2 tsp chilli powder
• 1/4 tsp ground tumeric

Directions

1. Mix together the beans, quinoa, corn, bell peppers, mango, onion, cilantro, and jalapeno in a mixing bowl.
2. Whisk together the lemon juice, olive oil, garlic, cumin, chili powder, and tumeric in a small bowl. Drizzle over the mixture and toss. Refrigerate until serving time.

Variations: substitute kidney or pinto beans for the black beans or use cooked barley, bulgur, rice, or farro instead of the quinoa

Makes 6 servings

Nutrients Per Serving (1 cup)
Calories: 164
Protein: 6 g
Fat: 4 g
Carbohydrates: 27 g
Fiber: 7 g
Sodium: 93 mg
Potassium: 383 mg
Phosphorus: 147 mg

Recipe Source: The Plant-Powered Diet by Sharon Palmer RD

Alternative Corn Bread

Ingredients:

• 3/4 cup corn meal/polenta
• 1 cup alternative flour (rice, almond, soy, kamut, spelt...)
• 3 Tbsp honey
• 3 tsp baking powder
• 1/2 tsp salt
• 1 cup soymilk
• 1 beaten egg
• 2 Tbsp olive oil

Directions:
Mix dry ingredients together. Add wet ingredients. Blend well. Spoon into a greased 8" square pan.
Bake 15 min @ 400 degrees in a convection oven.

Makes approx 12 servings

Nutrients Per Serving (using rice flour):
Calories: 136
Protein: 3 g
Carbohydrate: 23 g
Fat: 3.3 g
Fiber: 1.2 g
Sodium: 376 mg
Potassium: 94 mg
Phosphorus: 148 mg

Vegetarian Shepherd's Pie

4 servings, about 2 cups each

Active Time: 45 minutes
Total Time: 45 minutes

Ingredients
• 1 pound Yukon Gold or white potatoes, peeled and cut into 1-inch chunks
• 1/2 cup buttermilk
• 1 tablespoon butter
• 3/4 teaspoon salt, divided
• 1/2 teaspoon freshly ground pepper, divided
• 1 tablespoon extra-virgin olive oil
• 1 large onion, finely diced
• 1/2 cup finely diced carrot
• 1 tablespoon water
• 3/4 cup frozen corn kernels, thawed
• 1 teaspoon chopped fresh thyme or 1/2 teaspoon dried
• 3 tablespoons all-purpose flour
• 1 14-ounce can vegetable broth
• 1 1/2 cups cooked or canned (rinsed) lentils (see Tip)

Preparation
1. Place potatoes in a large saucepan and cover with 2 inches of water. Bring to a simmer over medium-high heat. Reduce heat to medium, partially cover and cook until tender, 10 to 15 minutes. Drain and return the potatoes to the pot. Add buttermilk, butter and 1/4 teaspoon each salt and pepper. Mash with a potato masher until mostly smooth.
2. While the potatoes are cooking, position rack in upper third of oven; preheat broiler. Coat four 10- to 12-ounce broiler-safe ramekins (or an 8-inch-square broiler-safe baking dish) with cooking spray. Place ramekins on a broiler-safe baking sheet.
3. Heat oil in a large skillet over medium-high heat. Add onion, carrot and water. Cover and cook, stirring occasionally, until softened, 3 to 5 minutes. Stir in corn, thyme and the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper; cook, stirring occasionally, for 2 minutes. Sprinkle with flour and stir to coat. Stir in broth. Bring to a simmer; cook, stirring, for 1 minute. Stir in lentils and cook, stirring constantly, for 2 minutes.
4. Divide the hot lentil mixture among the prepared ramekins (or spread in the baking dish). Top with the mashed potatoes. Broil, rotating halfway through, until the potato is lightly browned in spots, 6 to 10 minutes.
Tips & Notes
• Make Ahead Tip: Prepare the filling (Step 3), cover and refrigerate for up to 1 day.
• Tip: To cook lentils, place in a saucepan, cover with at least 1 inch of water, bring to a simmer and cook until just tender, 15 to 30 minutes, depending on the type of lentil. Drain and rinse with cold water. 1 cup dry lentils = about 2 1/2 cups cooked. Or use canned lentils: 15-ounce can = 1 1/2 cups. Rinse canned lentils before cooking with them to reduce the sodium by about 35%.

Nutrition
Per serving:
calories: 326
protein: 12 g
carbohydrates: 55 g
fat: 8 g
fiber: 10 g
sodium: 679 mg
potassium: 842 mg
phosphorus: 278 mg