1 medium yellow onion, thinly sliced
1 tablespoon ground flaxseed
2 pinches sea salt
2 pinches black pepper
24 ounces fresh green beans, trimmed and cut into bite-size pieces (8 cups)
1 tablespoon sliced almonds
CHUNKY MUSHROOM GRAVY
1 yellow onion, cut into ½-inch dice (2 cups)
16 ounces mushrooms, sliced (8 cups)
6 cloves garlic, minced
⅓ cup oat flour
2 cups low-sodium vegetable broth
2 tablespoons white wine vinegar
1 tablespoon Italian seasoning
Sea salt and freshly ground black pepper, to taste
Preheat oven to 350°F.
Line a baking sheet with parchment paper.
In a mixing bowl, combine thinly sliced onion, flaxseed, salt, and pepper.
Mix well to coat onions; let sit for 5 minutes.
Spread onions on prepared sheet and bake 15 minutes until lightly brown around the edges.
Meanwhile, place green beans in a steamer basket in a large saucepan.
Add water to just below basket.
Bring to boiling.
Steam, covered, about 10 minutes or until tender.
Remove from heat and transfer beans to a 2½-qt. baking dish.
To make gravy, combine diced onion, mushrooms, and garlic in a saucepan over medium heat.
Cover pan and cook, stirring occasionally, for 7 to 10 minutes or until onions start to turn translucent.
The mushrooms will release enough liquid to keep the vegetables from sticking to the pan.
In a medium bowl, whisk together oat flour, broth, vinegar, and Italian seasoning; season with salt and pepper.
Add broth mixture to mushroom mixture; cook for 3 to 5 minutes more, or until gravy thickens.
Transfer half of gravy to a blender.
Purée until smooth.
Return puréed mixture to saucepan and stir well.
Pour the gravy over the green beans in the casserole dish.
Scatter browned onions and almonds over the top.
Bake about 20 minutes or until heated through.
Makes 8 cups
Note: For less crunchy green beans, steam approximately 15 minutes. I substituted unbleached flour for the oat flour.
A recipe inspired from forksoverknives.com
1 yellow onion, chopped
1 large pepper, yellow, red, orange or green, chopped
1 1/2 Tablespoons chili powder
1/2 tablespoon dried oregano
1 teaspoon ground cumin
2 cloves garlic, minced
15 ounce can, pinto beans, rinsed and drained
15 ounce can diced tomatoes, undrained
2 cups vegetable stock
Sea salt, to taste
Freshly ground pepper, to taste
Cooked quinoa, rice, or pasta (optional)
In a Dutch oven, cook onions and peppers over medium heat, until softened 5 minutes, or until softened.
Add water, 1 to 2 Tablespoons at a time, as needed to prevent sticking.
Stir in chili powder through garlic.
Cook 1 minute.
Add beans through vegetable stock.
Bring just to boiling over medium-high heat.
Simmer, partially covered, 20 minutes or until mixture is slightly thickened.
Season with salt and black pepper, if desired.
Can be served as a soup.
Or served over cooked quinoa, rice or pasta for an extra-hearty meal.
Makes 7 cups
Inspired by a recipe from Forks Over Knives by Chef Del Sroufe
1 cup black beans, cooked or canned
1/4 cup flaxseed
1 garlic clove, minced
2 tablespoons, diced yellow onion
2 tablespoons, chopped sun-dried tomatoes in olive oil
1/2 teaspoon freshly ground black pepper
1 teaspoon chili powder
1/8 teaspoon ground cumin
pinch of sea salt, optional
Condiments – your choice
In a large bowl, mash black beans
Add flaxseed, garlic, onion, sun-dried tomatoes, black pepper, chili powder, cumin and salt, if using
Form into patties.
Spray a grill or skillet with coconut or olive oil
Cook for 5 minutes on each side
Makes 3 burgers
Note: “Meat” can also be formed into “meatballs”. Can be used in tacos. The possibilities are endless.
1 tablespoon olive oil
2 cups chopped yellow onions
1 garlic clove, minced
6 cups (or more) water
2 cups lentils, rinsed
2 cups diced carrots
2 cups sliced fresh mushrooms
1 cup diced celery
1 bay leaf
1 teaspoon dried rosemary, optional
Pinch of dried, crushed red pepper flakes
Salt and pepper
1 cup chopped seeded plum tomatoes or 3 ounces of tomato paste
1/2 cup chopped watercress or parsley (optional)
Heat oil in heavy large saucepan or Dutch oven over
medium heat. Add onions and saute until golden, about
10 minutes. Add garlic and stir 2 minutes. Add water
through red pepper and bring to a boil. Reduce heat to
medium, cover and simmer until lentils and vegetables
are tender, adding more water if soup is too thick, about
45 minutes. Discard bay leaf. Add tomatoes to the soup;
simmer 5 minutes.
Season to taste with salt and pepper.
Ladle soup into bowls. Sprinkle with watercress or parsley, if desired.