Animal Protein – Beans

Black Bean & Quinoa Salad with Cilantro Lime Vinaigrette

FibromyalgiaBeanQuinoaIngredients:
1 cup black beans, cooked (can use canned)
2 cups quinoa, cooked
1 small red onion, peeled and minced
1 red pepper, deseeded and diced small
12-16 ounces, diced cooked chicken
¼ cup cilantro
Juice of 2 limes
2 tbsp. white wine vinegar
1 tbsp. maple syrup granules other natural sugar (optional)
1/3 cup olive oil
1 tsp. cumin
1/8 tsp. black pepper
Sea salt to taste

Combine cooked black beans, cooked quinoa, red onion, red pepper and diced chicken together.  In a food processor pulse cilantro, lime juice, red wine vinegar, natural sugar, olive oil, cumin, black pepper and sea salt.  Pour dressing on top of black bean and quinoa salad and marinate for 35-40 minutes (or longer).  Yields four to six servings.




Black Eyed Peas with Chorizo

Ingredients:
1½ cups Black Eyed Peas, soaked overnight (or two 15oz cans, rinsed)
3 cups water
2 bay leaves
1½ tbsp. olive oil
2 onions, peeled and diced
5 garlic cloves, peeled and minced
1 tbsp. fresh oregano (1 tsp. dried oregano)
2 cups chicken stock (or water)
3-4 oz chorizo, diced
1½ tsp. sea salt
Fresh black pepper
1 tbsp. fresh parsley, minced

Discard soaking water from black eyed peas.  Add 3 cups fresh water and bring peas to a boil.  Skim and discard foam that rises to the top.  Add bay leaves, cover and simmer on low flame one hour. Add 1 tsp. sea salt and continue cooking 15-20 minutes or until beans soften. In a deep frying pan sauté onion and garlic 2-3 minutes.  Add cooked beans and bay leaves, chicken stock, oregano and chorizo.  Season the dish with remaining sea salt (1/2 tsp.) and black pepper.  Adjust to taste.  Cover and cook on medium/low heat 15 minutes.  Garnish with fresh parsley.




One Pot Winter White Bean & Chicken Stew

Ingredients:
1½ cups cannellini or white beans, soaked overnight
6-7 cups chicken stock
12-16 ounces, diced cooked chicken
2 bay leaves
1½ tsp. sea salt
1 onion, peeled and diced
2 carrots, diced
½ celery root (celeriac), peeled and diced
3 cloves, roasted garlic (or fresh garlic)
½ tsp. dried rosemary
1 tsp. dried thyme
Black pepper
½ cup whole grain pasta
2-3 kale leaves, ripped into bite-sized pieces

Bring beans and stock to a boil, skim off foam and discard.  Add bay leaves, cover and lower flame to simmer.  Cover and cook one hour.  Add sea salt, onion, carrots, celery root, roasted garlic, rosemary, thyme and freshly ground black pepper. Continue cooking 25-30 minutes.  Add pasta and kale and cook additional 7-10 minutes.  Stir in the diced, cooked chicken.  Garnish with fresh parsley.




Braised Kale, Chicken and White Beans

Ingredients:
1 cup chicken stock
12-16 ounces, diced cooked chicken
2-3 kale leaves, cleaned and chopped into bite-sized pieces
1 1/2 cups cooked white beans (Cannellini or Great Northern)
2 garlic cloves, peeled and thinly sliced
1/4 tsp. sea salt (or to taste) 

Put kale and chicken stock into a sauté pan and cook on medium high heat for 3-5 minutes or until wilted.  Add cooked white beans, garlic and sea salt.  Cover and cook on medium heat 5-7 minutes.  Add diced, cooked chicken, and water or more stock if needed.

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