FoodBank CookBook Archive

A variety of vegetables can be used, cut into bite sized pieces.

2 bunches beets with green tops

2 cloves garlic, crushed

3 Tbls. red wine vinegar

1/3 cup olive oil

1  tsp. oregano

salt and pepper to taste

1 cup pinto, kidney or white beans

1/4 cup thinly sliced red onion

•  Roast or steam beets. Peel and cut into wedges.

•  Mash garlic and salt into a paste. Transfer to bowl. Add vinegar and stir, add oil, oregano and pepper. Whisk until blended.

•  Add 1 Tbsp. of dressing mixture to beet wedges, toss to coat. Add beans to the beet/oil mixture and stir.

•  Soak onion in cold water for 10 minutes until ready to use.

•  Bring 2 cups water to boil. Wash beet greens, trim stems. Add greens to water, cover and cook until tender, about 5 minutes. Drain well, cut into 1 inch pieces.

•  Drain onion and add to the beans along with the beet greens. Add to wedge-cut beets and toss all.

Makes 4 servings.

2 cups butternut squash, peeled & cut into small thin slices

1 Tbls. olive oil

1 medium red onion, chopped

1 garlic clove

1 cup black beans

1 serrano chile, seeded and minced fine

1 cup grated cheese

8 tortillas

•  Heat 1/2 Tbls. olive oil in a saute pan. Add the onions and garlic and cook until onions are soft and starting to brown. Add the squash and 1/4 cup water. Cover and cook for 10 minutes, stirring occasionally. Add the beans and chile and cook for 5 minutes uncovered.

•  While the squash is cooking, place equal amounts of cheese on the tortillas. Place on a cookie sheet in oven (on broil). Remove when cheese is melted. Add equal amounts of squash mixture to each, folding tortilla in half and pressing down gently.

•  Serve with salsa.

Makes 4 servings.

4 Tbs olive oil

1 Tbs minced garlic

1/2 small red onion, diced

1 bunch swiss chard, stems and center ribs cut out and chopped together, leaves coarsely chopped separately

1/2 cup dry white wine or 3 Tbs white vinegar

1 Tbs lemon juice, or to taste

2 Tbs parmesan cheese

Heat olive oil in large skillet over medium-high heat. Stir in the garlic and onion and cook for 30 seconds until fragrant. Add the chard stems and the white wine or vinegar. Simmer until the stems begin to soften, about 5 minutes. Stir in the chard leaves and cook until wilted. Finally, stir in lemon juice and parmesan cheese. season to taste with salt if needed.

Serves 4

2 cups corn

1 tbsp vegetable oil

1 onion, chopped

1 green pepper, chopped

1 jalapeño pepper, chopped

2 whole eggs

2 egg whites

1 1/2 cups skim milk

1 cup cooked garbanzo beans

4 whole grain tortillas ground into crumbs or small pieces

1 cup cooked spinach, liquid drained (about 4 cups fresh)

Pinch of salt

Pepper and cumin to taste

Fresh cilantro

Preheat oven to 400º.

Lightly grease an 8×8 casserole dish with cooking spray. In a pan, lightly sauté the onion, green pepper and jalapeño in oil until soft, about 5 minutes, then add 1 cup of corn. Remove from heat.

In a blender, combine the other cup corn, eggs and egg whites, milk, and tortilla crumbs and blend well.

In a bowl, combine the egg mixture, the onion/pepper/corn mixture, spinach, beans, and spices. Transfer everything to the prepared dish, and bake until set, or a knife inserted in the center comes out clean, about 40 minutes.

Let cool for 10 minutes. Serve topped with chopped cilantro.

Yields 4 servings.

Nutrition information (per serving):

280 Calories, 8g fat, 15g protein, 9g fiber, 9g sugar, 425mg sodium

Ingredients:

1 1/2 cups uncooked quinoa

2 cloves garlic, minced

1 onion

6 cups dark, leafy greens (such as kale, chard, collard, etc.)

2 tbsp sesame oil

Cayenne pepper to taste

Preparation:

• With a mesh strainer, rinse the quinoa well. 

• Cut the onion in half through the root and then slice across the grain into thin half circles. 

• In a large pot with a lid, put 1 tsp of sesame oil, 1/4 of the onion, and one clove of minced garlic. Sauté one minute, then add the quinoa and 3 cups of water. Bring to a boil over high heat, cover, and reduce heat to low. Simmer 15 minutes, remove from heat and let sit.

• Rinse and chop the greens, removing hard middle stems. In a large frying pan, add 1 tbsp of sesame oil and the rest of the onion. When the onions are translucent, add the garlic and the greens. Cook around 15 minutes or until the greens are wilted. Add cayenne to taste.

• To serve, add the rest of the sesame oil to the quinoa, fluff it with a wooden spoon, and serve under greens. 

Makes 4 servings.

Nutrition information (per serving):
345 calories, 11g fat, 12g protein, 7g fiber, 1g sugar

1 onion, chopped

3 cups mushrooms, chopped

3–5 cloves garlic, minced

7 cups water

11/2 cups dry brown rice

1 tbsp thyme

1 tsp salt

1 tsp black pepper

1 tbsp sage

3 cups kale, stems removed, chopped into 1 inch pieces

1. In a large pot, heat oil over medium heat.

2. Add the onion, garlic and mushrooms, and sauté until the onions are transparent and the mushrooms have released their liquid.

3. Add water and rice.

4. Increase heat to high and bring soup to a boil.

5. Reduce heat to medium and simmer, covered, about 40 minutes or until the rice is tender.

6. Add the spices—thyme, black pepper, salt, and sage, and mix well.

7. Add the chopped kale and cook 10 more minutes, stirring occasionally.

Yields 8 servings.

2 tsp vegetable oil

1 onion, chopped

4 garlic cloves, minced

1 medium tomato, chopped

⅔ cup salsa of your choice

1 tsp chili powder

2 (15 oz) cans of black beans, drained and rinsed

1/2 cup shredded cheese of your choosing

1/2 cup fresh cilantro, chopped

1 cup corn, drained

2 tbsp fresh lime juice

1. Heat oil in a large skillet or pot.

2. Add onion and garlic and saute until tender.

3. Add tomato, salsa, chili powder and beans and cook for a few minutes, until thick.

4. Remove from heat and mash with a fork if you would like, though this step is optional.

5. Add cheese, cilantro, corn and lime and stir until the cheese is melted.

6. Serve warm or at room temperature.

Serves 10 people as a dip.