Try layering shredded roasted chicken, pulled pork, or sliced skirt steak with the onions and peppers in these quick and easy stovetop quesadillas. For vegetarians, sautéed mushrooms are a great addition, too
- extra virgin olive oil*
- Salt and pepper to taste
- grated Monterey Jack cheese*
- flour tortillas*
- butter*
- Chopped lettuce
- salsa*
- sour cream
- guacamole
For a shortcut, use 4 1/2 cups no-salt-added canned beans instead of soaking and boiling dried beans; be sure to rinse and drain canned beans thoroughly before using.
- blackstrap molasses
- vegan Worcestershire sauce
- German mustard
- tomato paste
- apple cider vinegar
Nutrients per serving:
Calories: 254
Fat: 4g
Cholesterol: 0mg
Carbohydrate: 45g
Sodium: 489mg
Protein: 14g
Total dietary fiber: 14g
- * 1 1/2 pounds dried black beans
- * 3 teaspoons corn or canola oil
- * 1 bay leaf
- * 4 teaspoons ground cumin
- * 1 tablespoon sweet paprika
- * 1/2 teaspoon cayenne pepper
- * 2 tablespoons chili powder
- * 1 teaspoon oregano
- * 1/2 teaspoon honey
- * 1/2 teaspoon salt
- * 1/2 teaspoon freshly ground black pepper
- * 1 tablespoon cider vinegar
Per serving: 443 calories; 14g fat (3g sat, 9g mono); 5mg cholesterol; 67g carbohydrates; 20g protein; 8g fiber; 667mg sodium; 617mg potassium.
Nutrition bonus: Vitamin C (190% daily value), Vitamin A (160% dv), Folate (31% dv), Iron (30% dv).
4 Carbohydrate Serving(s)
Exchanges: 4 starch, 2 1/2 vegetable, 3 fat
- * 3 tablespoons extra-virgin olive oil
- * 1/2 teaspoon dried oregano
- * Pinch of crushed red pepper
- * 1/4 cup freshly grated Parmesan or Pecorino Romano cheese
A great party appetizer to eat over tortilla chips.
- black beans
- whole kernel corn
- diced tomato
- salt and pepper to taste
Many Greeks love giant white lima beans. This recipe is an adaptation of a dish prepared by the Greek chef Jim Botsacos for a Clean Monday celebration to benefit the Gennadius Library in Athens. Don’t soak the beans or they’ll fall while they cook. Mr. Botsacos serves this with skordalia.
- For the beans:
- dried large lima beans
- bay leaf
- Salt to taste
- fresh lemon juice
- extra virgin olive oil
- finely chopped celery
- finely chopped yellow or red bell pepper
- chopped fresh dill
- For the beets:
- red wine vinegar or sherry vinegar
- Salt to taste
- sugar
Vegetarian Dishes From a Greek Holiday
- tomato paste dissolved in 1/2 cup water
- bay leaf
- extra virgin olive oil
Recipes for Health – Greek
These beans become creamy as they bake slowly in a sweet and sour broth flavored with honey and vinegar. You can make the dish with regular white beans, which will require soaking, or with large lima beans, which will not.
- extra virgin olive oil
- chopped tomatoes
- bay leaf
- tomato paste
- red wine vinegar or sherry vinegar
- Salt and freshly ground black pepper to taste
“Ginger, turmeric, cinnamon and saffron infuse each spoonful of this savory soup — a hearty combination of lentils, chickpeas, fennel, onions and tomatoes. Pick up the spice profile with a dollop of Charmoula, a Moroccan condiment with garlic, cumin, cilantro and jalapeño. Great with a warm whole wheat pita and a simple salad on the side.”
- ground cinnamon
- ground turmeric
- ground ginger
- extra virgin olive oil
- Soup
- Salt and pepper to taste
- cilantro
- Juice and zest of 1 lemon
- garlic
- extra virgin olive oil
- Charmoula
- cilantro
- parsley
- dried bay leaves
- sugar
- Salt and pepper to taste
- sweet paprika
- salt
- ground allspice
- ground black pepper
- ground cardamom
- ground cloves
- ground coriander
- cayenne
- ground ginger
- vegetable broth
- Flatbread