- Pesto:
- pine nuts
- garlic
- sea salt
- Ligurian extra-virgin olive oil
- Minestrone:
- Salt and freshly ground black pepper to taste
- extra virgin olive oil
- small shells pasta
- pesto
- roughly chopped parsley
- prepared balsamic vinaigrette or Italian dressing
- lemon juice
- Ground black pepper to taste
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
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