Veggie Casserole with Black Beans

I love Black Beans and they have become my favorite thing to add to multiple recipes. They are awesome on meatless tacos, in salads, in soups and even salads. So a few days ago my co-worker Maggy brough this amazing casserole with plantains and it was so good. I wanted to make a meatless dish that would help me clean my fridge as I'm in the middle of a move and didn't want the food to get rancid or throw it away so I decided to use in a dish which I am sharing below. Not only is Black Beans a good source of fiber and helps to lower cholesterol. Of course, when using it in a healthy way you must not over load it with a lot of fat.

This is an untested recipe and I will share the results after I cook it this afternoon. I will list the ingredients below.

Veggie Casserole with Black Beans

1 Can of Black beans

Velvetta Cheese Slices

Chopped Onions

1-2 Potatoes or Boxed Mashed Potatoes Mix

1 small box of chopped spinach

Squash (roasted) or pre-cut squash

Olive Oil or Fat Free Olive Oil Spray

1 tsp Garlic Powder

1 tsp Oregano Powder

1 tsp Cayenne Pepper

Preparation:

Pre-wash the can of black beans and set aside in bowl. Roast the squash in a casserole dish for 40-45 minutes. While Squash is roasting, prepare your mash potatoes in the oven or microwave as necessary. Saute Spinach in 1 tsp of Olive Oil or in fat free Pam spray. Mash black beans in the bowl, and layer on a small baking dish, add chopped onions, and seasonings, then add the roasted squash, mashed potatoes, and spinach. Add slices of velvetta cheese in between each layer if you would like. Use seasonings as necessary. Bake for 30-35 minutes and serve when done.

I will update this blog with a picture if I can after this dish is done.

If you make this dish, use your imagination and use what you have. There are many vegetables to use, make your palate happy by enjoying a variety of them.

Happy Healthy Day to you!

Pam

Crockpot Meal: Lentil Soup with Potato, Carrot and Tomatoes

Back in 2009, when I moved to New York City, I had roommates from different cultures and countries. One of my roommates was from India and he ate vegetarian fare. I quickly was encouraged by him to cook my food at home because we both agreed New York was expensive and eating out when you should be on a budget is something to consider. My first experience with lentils was just making soup which I'm back to because it's January and I'm trying to gear up for the Daniel Fast. One of the great things about using Lentils is that it is very good for your body and it stretches well. It is hearty and can be rolled over into many different dishes. I've seen everything from soups to veggie burgers to chili's for this adaptive morsel. Today I really didn't want to go spend money and although it's not cold enough in New York, I saw a recipe a few days ago for a chili version that looked pretty yummy.

I decided to take what I had in my possession to create a different type of lentil soup. This one has a few of my favorite things: carrots, tomatoes, potatoes, and lots of seasonings with fresh garlic and onions. All of the things I put in my soup are very cheap at the local Asian grocer. I got my bag of carrots for 99 cents, tomatoes for one buck, a bag of potatoes went for $2.50 but I'm out of potatoes so I'll have to go back and restock on that.

Not only are these vegetables good for your body, during winter there is something comforting about a bowl of soup on a winter night that over looks the average on the go meal: McDonald's, BK's or Popeye's might be good when you are too lazy to cook and yes, a crockpot meal takes a while but what I love about the crock pot is that it's a no brainer. You put your ingredients in it, and sit back and relax. While waiting for my meal to be completed, I ate a corn muffin I made the day before and snacked on green peppers and hummus.

Pam's Comfy Lentil Soup

1/4 cup of Eden Organic Green Lentils

2 bay leaves

1 carrot

1 medium potato

1 tsp cilantro

1 tsp onion powder

1 tsp oregano

1 plum tomato

2 cloves of fresh garlic or minced garlic

1 cup of water

1 tsp of black pepper

Sea Salt (optional)

Tomato Paste (optional)

Unsalted Chicken Broth (optional)

389 calories per serving

1 gram of fat

Place all vegetables, chopped and layered in your crockpot, add seasonings, and then the lentils and water. Cook on low for 4 hours. You can garnish with more cilantro or parsley when it is done.

Have a great week ahead and remember, it's okay to have a healthy appetite just have some balance with it all.

Pam