Dominican Beans

This recipe is nice for the warmer months. It has a variety of textures as a result of 3 "courses" layered on top of each other. I find that kids do well with this recipe as they can pick and choose the foods that they prefer at this particular meal and day. Lots of fibre, and with the salad on top it is actually quite refreshing. Don't feel daunted by my mention of 3 "courses" this is actually a quick and easy meal to prepare.

Also, that's lettuce from my garden. Yum!

This recipe is adapted from the China Study Cookbook by Leanne Campbell, PhD (2013)

Beans
1 Tbsp    Olive Oil
1             Onion, diced
4             Cloves garlic, diced
1             Bell pepper (any colour)
1/2 cup   Zucchini, diced
1             Carrot, diced
1/2 cup   Corn
1 cup       Pinto beans (dried, soaked and cooked)
1/2 Tbsp Oregano
1/2 tsp    Thyme
1 tsp        Chili Powder
1 tsp        Black Pepper
1 tsp        Cumin
1 can       Tomato sauce
                Herbamare to taste

Rice
1.5 cups  Brown Rice (can be substituted for quinoa) 

Salad
2 cups   Lettuce
1 cup     Cucumber, sliced
1/2        Bell pepper (any colour), sliced
1            Tomato, sliced
1            Avocado, sliced
              Black Pepper, to taste
              Balsamic Vinegar, to taste (or you can use italian dressing)
*really anything goes for the salad: kale, cabbage, cooked beets, etc.

1. Heat olive oil in large stock pot and cook onion and garlic over medium heat until browned.
2. Cook rice.
3. Add bell pepper, carrot, and zucchini and continue to cook until softened.
4. Add cooked beans, corn, tomato sauce, oregano, thyme, chili powder, black pepper, cumin and salt. Bring to simmer       and cook for about 15 minutes. Add water if needed.
5. While beans and rice cook, make salad.
6. Serve beans over the rice and top with the salad. 

Yum