Balsamic Black Bean Salsa
[Alright, so the big game is this weekend! One of the things people always get excited for is THE FOOD. Chili, hamburgers, supreme pizzas, hot dogs. See the theme in those foods? They are all (usually) full of meat. Which, you know, is a problem when you’re vegetarian. But, it is my firm belief that you do not have to be left out of partaking in the tradition of eating delicious food during the Super Bowl simply because you don’t eat meat. In fact, I’m pretty sure you can eat better. No, scratch that, completely sure. This salsa is my #1 recommendation for meat-free football food. It’s ridiculously easy to make, it is gorgeous, it can be eaten with your hands, it is healthy, and, most importantly, it is DELICIOUS. Obviously it can be (and should be) eaten on non-Super-Bowl-Sundays, but it is particularly appropriate for this weekends festivities! May the best team win *cough* Go Ravens! *cough*]
- 1 15oz. can of no-salt-added black beans, rinsed and drained
- 1 15oz. can of whole kernel corn, rinsed and drained
- 1/2 of a medium red onion, chopped finely
- 1/2 cup of fresh cilantro, finely chopped
- 1/2 cup of salsa verde (if you like red salsa better, go ahead and use that instead)
- 1/4 cup of balsamic vinegar
- Salt and pepper, to taste
- Combine all of the ingredients in a bowl. Cover with plastic wrap and let the salsa marinade for at least 2 hours, but preferably overnight.
- Serve with tortilla chips.
Recipe of the day: Chana Masala recipe
This deliciously spiced dish is common vegetarian fare in India. If you’re a fan of spice, add a finely chopped red chili or two along with the garlic. Serve with basmati rice, naan bread or dosa (savoury crepes found in speciality Indian grocery stores).
Photography by Yvonne Duivenvoorden
KIDNEY BEAN SOUP AND GUACAMOLE SALSA
- 1 pound dried kidney beans or 3 14-ounce cans (see source link for dried bean preparation instructions)
- 2 onions, chopped
- 2 garlic cloves, chopped
- 1 jalapeno, diced (optional)
- 1 14 ounce can chopped tomatoes
- 1 Tablespoon tomato paste
- 1 Tablespoon cumin
- 1/4 Teaspoon cayenne powder
- 1 Tablespoon paprika
- 1/2 Teaspoon dried oregano
- 4 Cups liquid (water, or stock)
- Salt and pepper
- 2 avocados, chopped or mashed
- 1 small red onion, diced
- 1 green chili, seeded and chopped
- 1 Tablespoon cilantro, chopped
- Juice from 1 lime
1. Start by adding your oil to a large heavy pan and once it’s hot, add all your onions. Stir regularly until they soften and cook down. You don’t want to caramelize them, but just soften them. I’d say about 15 minutes should do the trick. Then add your pepper and garlic and cook for another minute.
2. Then add all your spices at once! Stir it well to combine. The onions will take on an amazing red color mainly due to the paprika.
3. Next add your beans, chopped tomatoes, and tomato paste to the party and stir well to combine. Let these cook just for a minute or two.
4. Once your beans are combined, add all your liquid to the pot, stir, and bring it to a simmer. Simmer the soup, covered, for about 30 minutes and then remove it from the heat.
5. Blend soup with your blender of choice, if desired. If using a stand blender, let your soup cool some before blending to reduce the risk of covering yourself/your kitchen with hot soup.
For the guacamole salsa:
Combine all ingredients and serve atop the soup or on the side with a small portion of corn chips.
Q:Hello! Great blog!! I had a question and was hoping you could help. So I became a vegetarian about a year ago and never looked back. Best decision. But, recently I took a blood test and found that I am lower than normal on hemoglobin and iron. My family is starting to worry that it's because I don't eat meat. I always felt that I was getting enough nutrients, but I guess I wasn't. Can you give me some advice on how I can manage my iron/protein intake? How do you know how much is enough? Thanks!
I try to make a point of eating as much varied food as possible, which includes lots of leafy greens, legumes, and nuts, which will help with your iron and protein.
As every person is different and every person’s health needs are different, I would recommend speaking to a nutritionist who specializes in vegetarian/vegan diets. They can help you come up with a plan that works best for you.