Recipes

• ¾ cup chunky salsa or pico de gallo
• 1 can (15.5 oz) low-sodium black beans, drained and rinsed
• 2 cups shredded reduced-fat Colby and Monterey Jack cheese
• 2 tablespoon fresh cilantro, finely chopped (optional)
• 4 (8-inch) whole-wheat flour tortillas
• Nonstick cooking spray or a small amount of oil

• Place the salsa in a small-hole strainer over a bowl. Drain and discard the excess liquid, then transfer the remaining tomato mixture to a medium bowl.
• Stir in the black beans, cheese, and cilantro until well combined.
• Divide the black bean mixture evenly over half of each tortilla, using about ½ cup per tortilla.
• Fold each tortilla in half.
• Heat a large griddle or skillet over medium-high heat. Lightly coat with nonstick cooking spray or brush with a small amount of oil if needed.
• Place the quesadillas on the griddle or skillet. Cook, carefully flipping once, until the tortillas are golden brown and crisp and the cheese is melted.
• Cut into wedges and serve.

Nutrition Highlight:

• Black beans provide plant-based protein, fiber, iron, and other important nutrients. Whole-wheat tortillas add whole grains and additional fiber, while cheese provides protein and calcium.

Make It Your Own:

• Use whatever beans or vegetables you have available. Try pinto beans, corn, bell peppers, spinach, or leftover cooked vegetables. Use any shredded cheese available, and adjust the salsa or cilantro to taste.

Storage:

• Refrigerate in a covered container for 3–4 days.

• Nonstick cooking spray
• 1 can (15 oz) black beans, drained and rinsed, or 1¾ cups cooked black beans, cooled
• 3 large eggs
• 3 tablespoons canola oil
• 1 teaspoon vanilla extract
• ½ cup packed brown sugar
• ⅓ cup cocoa powder
• ½ cup chocolate chips (optional)
• ½ cup chopped nuts (optional)

• Preheat the oven to 350°F. Lightly coat a 9-inch baking pan with nonstick cooking spray.
• Drain and rinse the black beans.
• In a large bowl, whisk together the eggs, canola oil, and vanilla with a fork.
• Add the black beans and mash them with a fork until they are mostly broken down and barely visible. This may take 5 minutes or more.
• Add the brown sugar and cocoa powder. Stir with a rubber spatula until well combined.
• Stir in the chocolate chips or chopped nuts, if using.
• Pour the batter into the prepared baking pan and spread evenly.
• Bake for 25–30 minutes, or until a knife inserted into the center comes out clean.
• Let the brownies cool completely before cutting into 16 squares.

Nutrition Highlight:

• Black beans provide plant-based protein, fiber, iron, and other important nutrients. Using black beans in brownies adds fiber and nutrients while keeping the brownies moist and rich.

Make It Your Own:

• Use chocolate chips, chopped nuts, or a combination of both, depending on what you have available. Add cinnamon for extra flavor, or use another neutral cooking oil in place of canola oil.

Storage:

• Store in a covered container at room temperature for up to 3 days or refrigerate for up to 5 days.

• ½ lb ground beef
• 1½ cups onion, chopped
• 1 clove garlic, crushed
• 2 cups cooked lentils, drained, or canned lentils, drained and rinsed
• 2 cans (14½ ounces each) low-sodium diced or crushed tomatoes
• 1 tablespoon chili powder
• ½ teaspoon ground cumin
• Favorite chili toppings, optional

• In a large saucepan, brown the ground beef over medium heat, breaking it into small pieces as it cooks.
• Drain the excess fat and return the beef to the saucepan.
• Add the onion and garlic. Cook until the onion is softened.
• Stir in the lentils, tomatoes, chili powder, and cumin.
• Bring to a gentle simmer and cook for about 1 hour, stirring occasionally, until the flavors are well blended.
• Serve hot with your favorite chili toppings.

Nutrition Highlight:

• Lentils provide plant-based protein, fiber, iron, and other important nutrients, while ground beef adds protein, iron, and vitamin B12. Combining lentils with beef makes the chili filling while adding fiber from the lentils.

Make It Your Own:

• Use whatever beans or lentils you have available. Ground turkey or chicken can replace the beef, or use additional lentils or beans for a meatless version. Add available vegetables such as bell peppers, corn, carrots, or zucchini, and adjust the chili powder and other seasonings to taste.

Storage:

• Refrigerate in a covered container for 3–4 days. Freeze for longer storage.

• 1 cup pearl barley
• 5 cups vegetable broth
• 1 tablespoon butter
• 1 onion, chopped
• 3 cloves garlic, finely chopped
• Zest and juice of 1 lemon
• 2 cups frozen peas
• ½ cup ricotta cheese
• Salt and black pepper, to taste

• Preheat the oven to 350°F.
• Spread the barley on a baking sheet and bake for about 10 minutes, until lightly golden. This step is optional but adds a toasty flavor.
• While the barley toasts, heat the vegetable broth in a saucepan over low heat. Keep warm.
• Melt the butter in a large, heavy-bottomed pan over medium heat.
• Add the onion and cook until softened and translucent.
• Add the garlic and cook for about 1 minute.
• Add the toasted barley and lemon zest. Stir until the barley is coated with the butter.
• Add about ½ cup of warm broth and stir. Continue cooking, stirring occasionally and adding about ½ cup of broth as needed, for about 30 minutes.
• When about 1 cup of broth remains, add the frozen peas and another ½ cup of broth. Continue stirring until the broth is absorbed.
• Check the barley for doneness. It should be tender without a hard center. If needed, add the remaining broth and continue cooking until tender.
• Stir in the lemon juice and ricotta cheese.
• Season with salt and black pepper to taste and serve warm.

Nutrition Highlight:

• Pearl barley provides whole-grain carbohydrates and fiber, while peas add fiber, plant-based protein, vitamins, and minerals. Ricotta contributes protein and calcium, and the vegetables add additional nutrients.

Make It Your Own:

• Use frozen or fresh peas, depending on what you have available. Other vegetables such as spinach, mushrooms, zucchini, or corn can be added. Parmesan or another available cheese can be used in place of ricotta, and vegetable broth can be replaced with another low-sodium broth if needed.

Storage:

• Refrigerate in a covered container for 3–4 days. Add a small amount of broth or water when reheating to loosen the texture.

Recipe Source:

• Good and Cheap by Leanne Brown.