Mixed Berry & Tofu Salad

By Valerie Villafane

Ingredients - Serves 4

• 4 cups cubed tofu
• 6 cups arugula
• 1 cup blueberries
• 1 cup strawberries
• 2 lemons
• 4 tbsp olive oil
• 2 tsp oregano
• Salt & pepper to taste

Preparation

1. In a large bowl, add arugula, tofu, blueberries, & strawberries.

2. In a small bowl, add olive oil, lemon juice, oregano, salt & pepper to taste & mix.

3. Drizzle dressing over salad, & serve.

Nutrition Facts - per serving:

Calories 397; Carbohydrates 26.1g; Fat 27g; Protein 22g

Couscous & Veggies

By Fatemeh Giahi

Ingredients - Serves 2

• 1 cup couscous (cooked)
• 1/2 cup red onion (chopped)
• 1/2 cup red bell pepper (chopped)
• 2 cups black beans (cooked)
• 1 cup sweet corn
• 1 tsp hot sauce
• 1 tbsp lime juice
• 2 tbsp olive oil
• Salt to taste

Preparation

1. On medium heat, add oil to a frying pan & saute onions & red pepper for 2 minutes.
2. Add hot sauce, black beans, corn & let cook for a few minutes.
3. Add cooked couscous, salt & lime juice & cook for another minute. 

Nutrition information - Per Serving:

Calories 356; Carbohydrates 48g; Fat 10g; Protein 16g

Mexican Bean Salad

By Valerie Villafane

Ingredients - Serves 4

• 2 – 15 oz. cans pinto beans
• 2 – 15 oz. cans black beans
• 12 small corn tortillas
• 1 large red pepper
• 1 cup corn (frozen) 
• 1 small red onion
• 1 jalapeno
• 1 tsp olive oil
• 1 lime
• 1 clove garlic
• 1 tbsp chopped cilantro
• 1 tsp cumin
• Salt & pepper to taste

Preparation

1. Cook the corn according to package directions, & let cool. Add the corn to a large bowl.
2. Drain pinto and black beans. Add them to the bowl.
3. Dice red peppers, red onion, garlic, and jalapeno. Add them to the bowl.
4. Add the cilantro, cumin, and olive oil to the bowl. Squeeze the lime juice into the bowl.
5. Add salt & pepper to taste. Mix the ingredients in the bowl.
6. Heat the tortillas, & serve immediately. 

Nutrition Information - per serving

Calories 401; Carbohydrates 77g; Fat 3g; Protein 17g

Tofu Veggie Stir Fry

By Fatemeh Giahi

Ingredients - Serves 2

• 1 lb firm tofu, cubed
• 1 C chopped mushrooms
• 1 C chopped red pepper
• 1 C snow peas
• 2 tbsp minced ginger
• 1 tbsp minced garlic
• 1/2 C low sodium soy sauce
• 1 tbsp sesame oil
• 1 tbsp rice vinegar
• 1 tsp hot sauce
• 1 tbsp peanut butter

Preparation:

1. Mix peanut butter, rice vinegar, hot sauce, garlic, ginger & soy sauce for the sauce.
2. Marinate tofu in sauce for 5 minutes.
3. Fry the marinated tofu in sesame oil till brown. Keep the leftover sauce.
4. Add vegetables & fry for five more minutes.
5. Add left over sauce & cook for another minute.

Nutrition Information per serving:

Calories 332; Carbohydrates 20g; Fat 20g; Protein 20g

Black Bean Burgers

By Fatemeh Giahi

Ingredients - Serves 2

• 15 oz cooked black beans
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/3 C instant oat
• 1 tbsp canola oil
• Salt & pepper to taste

Preparation

1. Preheat oven to 350F (if baking)
2. Mash black beans & add garlic powder, onion powder, salt & pepper.
3. Add oatmeal & mix well.
4. Make 4 equal portions, shape them into thin patties.
5. Bake on greased cookie sheet for 7 minutes on each side or fry in a frying pan.

Nutrition Information - 2 patties

Calories 314; Carbohydrates 44g; Fat 17g; Protein 14g 

Avocado Quinoa Salad

By Fatemeh Giahi

(serves 4)

Ingredients

• 1 medium avocado
• 1 small red onion
• 1 C cooked quinoa
• 1 C chopped cherry tomatoes
• 1 C chopped kale
• 1 C garbanzo beans
• 2 T lime juice
• 1 T  olive oil
• Salt & pepper to taste

Preparation

1. Mix all ingredients in a bowl & serve fresh.

Nutrition Information (per serving)

Calories 344; Carbohydrates 48g; Fat 14g; Protein 14g

Black Bean Stuffed Sweet Potatoes

by Natalia Moyano, as a part of her Division III project at Hampshire College. 

(2 servings)

Ingredients

 Black Bean Filling

•  ½ can organic black beans (drained and rinsed)
•  1 spring onions (chopped)
• 1 tomato (chopped)
• 2 tsp. minced garlic
• sea salt, pepper, turmeric, and smoked paprika
•  1 tbsp. olive oil

Other

• 2 sweet potatoes
•  ¼ can organic sweet corn (drained and rinsed)
•  1 avocado (pitted)
• 2 lettuce leaves
• 1 lime
•  2 tbsp. fresh cilantro (chopped)

Preparation

1.  Preheat oven to 425F.
2. Use a fork to pierce sweet potatoes all over, and then place them on aluminum foil. Bake for about 45 mins (a knife should easily glide in once they are done.)
3. To prepare the filling, use a non-stick skillet with a little olive oil to sauté the garlic, onion, and tomato over medium to low heat. Follow by adding the black beans into the skillet, and then the salt, pepper, turmeric and smoked paprika to season. Cook for about 2 minutes and set aside.
4. Scoop out the avocado and mash with a fork. Add a little juice from a lime and set aside.
5. To assemble your dish, cut a line down the center of your baked sweet potatoes and gently mash the inside with a fork. Place the sweet potatoes over a dish with lettuce, add the black bean filling, corn, mashed avocado, and top with fresh cilantro and some lime slices on the side.