Healthy Homemade Refried Bean Tacos

Alaska doesn't boast many good Mexican restaurants. It's not a shock and I can say that, I'm allowed. I was born and raised up here in beautiful Alaska,  but I grew up going to Albuquerque, New Mexico almost every year. Well, to be precise it was actually a place outside of Albuquerque called Belen. Anyways, we had relatives that lived there. I had a serious love/hate relationship with New Mexico. I loved all the artwork, I loved the flea markets, I loved the warmth at night (a phenomenon that doesn't happen up here) and the tumbleweeds and especially the jackrabbits. However, I hated the intense heat, I hated the desert,  I hated the dust, I hated the lack of trees, I hated to see all the roadkill jackrabbits and I hated how freakishly glowing and pale I was compared to everyone else. But about the food...because of these trips, I got know good Mexican food. However, and I say this with yes a little shame...I don't mind mediocre or even poor Mexican food. I love beans, and beans will be good whether they're cooked in a super authentic, little joint by a Mexican grandma in Belen or rather unauthentically up here in good old naive Alaska. It's not our fault, we just don't have the right ingredients, or the eons of tradition involved in authentic Mexican cuisine. We Alaskans are known for salmon, and I sure as hell ain't ordering fresh sushi in the mid-west. I'm sorry, I'm just not. Especially now that I'm vegan! But beans? I can do that.

Here's my point: I've been craving refried beans. Yep, that was the point of that long winded story above. That's really it. And as far as this recipe goes, it hit the spot. I like this simple recipe and it's much healthier than say, a  bean taco/burrito from a certain fast food place. We got black beans and garbanzo beans for good health, I wanted the antioxidant power of the black beans but the sturdiness of the garbanzos. We got spinach and sweet peppers, loads of flavor from the cumin, coriander and paprika and of course a little heat from the ground chipotle chili powder. The salsa offers a bit of freshness and the cheese, richness. A spritz of lime juice and a sprig or two of cilantro is just enough to make this one zesty taco!

I'm not a little, old Mexican grandma, but this dish is fast, it's easy, and you're not buying refried beans from a can, which is always a plus. Even if there is a Mexican grandma on the wrapper. Feel free to use any combination of beans you'd like and add in any desired toppings too! You can even make this into a burrito, which was my original plan until I realized all we had was tiny, corn tortillas. It was still awesome though, I'm resourceful.

Did I mention that I grind all my own spices?

Hah! Just kidding, that's for fools. I actually ran out of ground coriander and forgot to put it on the list. Nards! I had whole coriander seeds though (go figure)...so I had to bust out the trusty Krups! And viola, ground coriander. I felt pretty snobby...and resourceful.

Healthy Homemade Refried Bean Tacos

Inspired by Savvy Vegetarian and myself

Makes about 8-10 small tacos

• -- For the refried beans --
• 1 15 oz. can black beans, drained and rinsed (or any beans you like!)
• 1 15 oz. can garbanzo beans, drained and rinsed
• 1/4 - 1/2 cup water
• 1 Tbsp. olive oil
• 1  tsp. ground cumin
• 2 1/4 tsp. ground coriander
• 1 tsp. ground paprika
• sprinkling of ground chipotle chili powder, to taste
• 1/2 tsp. salt
• 2 garlic cloves, minced
• 3 small sweet peppers, minced
• -- For the tacos --
• 8-10 small soft corn tortillas (or tortillas of choice!)
• 1/2 yellow onion, diced small
• a few handfuls of spinach or lettuce, chiffonaded (that means "into strips" in fancy pants language)
• 1/2 cup of your favorite salsa
• 1/2 cup shredded vegan cheese
• cilantro and lime juice for garnishing (optional)

Start by draining and rinsing the beans. Add them to a food processor or blender and pulse. Add water as needed, until the desired consistency has been achieved. Set aside.

Mince the garlic and the sweet peppers. Prep the toppings by chopping the onions and the spinach.

Heat oil in a medium saucepan over low. Add the spices and stir until fragrant. Next, add the garlic and peppers and cook a few additional minutes, being careful not to burn the garlic. Add in the beans and allow them to warm. This will take about 3-5 minutes, then remove from heat.

Warm the tortillas before serving. Add the beans to the tortilla, followed by the spinach, then the salsa and finally the cheese. Garnish with chopped cilantro and freshly squeezed lime juice.

A fine substitute for my refried beans craving. Does that happen to anyone else?

Healthy Homemade Refried Bean Tacos

Recipe Type: Entree

Author: Katie - Produce On Parade

Serves: 3-4

A tasty and healthy alternative to a fast food bean taco. Easy, quick and simple!

Ingredients

• --For the refried beans--
• 1 15 oz. can black beans, drained and rinsed (or any beans you like!)
• 1 15 oz. can garbanzo beans, drained and rinsed
• 1/4 - 1/2 cup water
• 1 Tbsp. olive oil
• 1 tsp. ground cumin
• 2 1/4 tsp. ground coriander
• 1 tsp. ground paprika
• sprinkling of ground chipotle chili powder, to taste
• 1/2 tsp. salt
• 2 garlic cloves, minced
• 3 small sweet peppers, minced
• --For the tacos--
• 8-10 small soft corn tortillas (or tortillas of choice!)
• 1/2 yellow onion, diced small
• a few handfuls of spinach or lettuce, chiffonaded (that means "into strips" in fancy pants language)
• 1/2 cup of your favorite salsa
• 1/2 cup shredded vegan cheese
• cilantro and lime juice for garnishing (optional)

Instructions

1. Start by draining and rinsing the beans. Add them to a food processor or blender and pulse. Add water as needed, until the desired consistency has been achieved. Set aside.
2. Mince the garlic and the sweet peppers. Prep the toppings by chopping the onions and the spinach.
3. Heat oil in a medium saucepan over low. Add the spices and stir until fragrant. Next, add the garlic and peppers and cook a few additional minutes, being careful not to burn the garlic. Add in the beans and allow them to warm. This will take about 3-5 minutes, then remove from heat.
4. Warm the tortillas before serving. Add the beans to the tortilla, followed by the spinach, then the salsa and finally the cheese. Garnish with chopped cilantro and freshly squeezed lime juice.

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The Healthy Chipotle BLT

Okay, so this title isn't as accurate as it could be. It really should read, Healthy Chipotle BMGTT, which obviously stands for Barbecue, Mixed Greens, Tomato and Tofu. Um, maybe not so obvious...I'll think I'll just stick with Healthy Chipotle BLT.  This is kind of a snobby sandwich, but in a good way. It's like like a traditional BLT, but much, much tastier and a lot healthier, too! First, let's just get rid of the bacon shall we? What's that noise? I think I hear a faint outcry in the distance. As a wise, old "pin" I once came across on Pinterest said, "Relax, it's a strip of pig carcass, not an oxygen tank." Let's get real people. Think you still like bacon? You're a daisy if you do. Check out this link about bacon, but my favorite might be," The Director-General of the World Health Organization warns that we may be facing an end to modern medicine as we know it thanks in part to the mass feeding of antibiotics to farm animals to accelerate growth." Lovely. Nah, I'll stick with crispy, pan seared tofu. Tofu get's a bad rap from omnivores but if Todd, King of Baloney and Other Processed Meats can eat it and like it, then I guarantee that you can too.

Moving on from how gross bacon is...chipotle barbecue sauce. This is a weeknight dinner type of BBQ sauce. Feel free to make your own, but if you're in a hurry like me and not a BBQ sauce connoisseur like my dad, then the sauce from the store will be just fine. And of course add in some ground chipotle chili powder!

Romaine is so boring. How about some fresh mixed greens? Yes, that is definitely better. And the tomato says, of course. Extra points for using a super snobby heirloom tomato or better yet one from your own garden. I just picked one up from the store. I'm not perfect.

As for the bread, use your favorite!

The Healthy Chipotle BLT

Inspired by Foods For The Soul

Makes two whole sandwiches

• 1 block of tofu (you'll only use half)
• 1/4 cup barbecue sauce
• 1/4-1/2 tsp. ground chipotle chili powder
• 1 vine-ripened tomato, sliced
• 4 slices of your favorite bread, toasted
• 2 small handfuls of mixed greens or lettuce

First we need to press that tofu. This is important if a crispy tofu crust is desired, which it is, but we have to take that moisture out to get it! So, take yo' tofu and sandwich it between four paper towels, folded to the size of the tofu. Two above the tofu, and two below. Then, get a cookie sheet and place atop the tofu brick then balance a heavy book on top, or if you're daring like me, a potted plant. Okay, using a potted plant...it's probably not my best idea...use a book. Allow to press for 30 minutes, if possible.

While the tofu is pressing, spray a large frying pan with a nonstick cooking spray. In a small bowl, combine the barbecue sauce and the ground chipotle. Now's a good time to slice up that tomato, too.

Once the tofu is done pressing, pat it dry with a fresh paper towel and slice in half hotdog style, then in half hotdog style again. You should have four thin bricks of tofu, but you'll only need two. Heat up that frying pan and add two bricks of tofu, ensuring that they don't overlap. Allow to cook on each side for a few minutes, until they gets golden and crispy. Feel free to cook the other two bricks afterward and use them chopped up in a salad or for even more sandwiches!

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Toast your bread and then add the desired amount of chipotle barbecue sauce. Add the mixed greens to one side and the tomato slices on top, then add one brick of tofu followed by the bread. Complicated stuff, I know, but try to stay with me. Repeat for the second sandwich. Feel free to share that second sammy or just hoard it all for yourself. I shared, because I'm a lady. 

Who would want a typical BLT when you can have a BMGTT?

The Healthy Chipotle BLT

Recipe Type: Entree

Author: Katie - Produce On Parade

A healthy and delicious take on the traditional BLT.

Ingredients

• 1 block of tofu (you'll only use half)
• 1/4 cup barbecue sauce
• 1/4-1/2 tsp. ground chipotle chili powder
• 1 vine-ripened tomato, sliced
• 4 slices of your favorite bread, toasted
• 2 small handfuls of mixed greens or lettuce

Instructions

1. Press the tofu to get excess moisture out, for 30 minutes, if possible. Sandwich tofu between paper towels and place a heavy book or other object on top.
2. Spray a large frying pan with a nonstick cooking spray.
3. In a small bowl, combine barbecue sauce and ground chipotle.Slice tomato.
4. Once the tofu is done, pat dry with a fresh paper towel and slice into four thin bricks, but you'll only need two.
5. Heat up pan and add two tofu bricks, ensuring that they don't overlap.
6. Allow to cook on each side for a few minutes, until they gets golden and crispy.
7. Toast bread and then add the desired amount of chipotle barbecue sauce. Add mixed greens and tomato slices, then one brick of tofu followed by the bread. Repeat for the second sandwich.

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Quinoa With Grilled Veggies & Ginger Nectarine Sauce

So, I got Todd a grill for our one year anniversary and by gosh we've been using it! Even with the monster mosquitos we've been having. Anyways, I've got a slam dunk, delish grilled dinner to share! Quinoa With Grilled Veggies & Ginger Nectarine Sauce, whew! I'm sorry I couldn't shorten it. I tried people! I even had to leave out tempeh from the title. Poor tempeh. Poor, poor tempeh. I know Todd and myself were a little clueless at first as to what to grill, you know, being vegan and all. A grill is for like, meat...right? Ummm, yea if you want to put yourself at an increased risk for cancer! And if you're pregnant, stay away! Even just smelling grilled meat apparently poses the same risk as consuming it. Seriously. Check that shit out here and specifically regarding breast cancer, here. Really, you need to check it out. Don't be mad at me, I'm just the messenger and hey, a mammographer too. Anywho, never fear, this recipe was simply perfect and it will not increase your risk of developing cancer. That's right people grilled tempeh and vegetables did not have cancer-producing substances. This was actually tested. So grill away on those veggies! Oh, the more we know.

So, you can thank me for helping keep you happy and healthy. This grilled dish is light yet satisfying, and fresh but with a smoky influence. The ginger nectarine sauce lends a creamy richness. So keep cancer at bay and grill away. Hey, a rhyme!

Quinoa With Grilled Veggies & Ginger Nectarine Sauce

Adapted from the ever-inspiring, The First Mess

Serves 3-4

• Grillings
• 1 head of cauliflower (cut special - see instructions)
• 1 block of tempeh, cut into 4 triangles
• 3 large handful of leafy greens (spinach, kale, swiss chard, etc.)

• Marinade
• 2 Tbsp. grapeseed oil
• juice from 1 lime
• a splash of soy sauce
• 4 green onions, chopped large
• 1/2 tsp. chili paste
• 1 thumb sized piece of ginger, peeled and chopped large
• 2 cloves of garlic, cut in half
• 6 sprigs of fresh thyme, de-stemmed
• 1 Tbsp. maple syrup
• sprinkle of salt and pepper

• Sauce
• 1 nectarine, pitted and sliced
• 1 shallot, chopped large
• 1 thumb sized piece of ginger, peeled and chopped large
• 1 tsp. miso paste
• 2 Tbsp. rice wine vinegar
• 1 tsp. sesame oil
• 1/4 cup olive oil
• sprinkle of salt and pepper

• Base
• 1 cup dry quinoa (or couscous, lentils, etc.)

* First a note about the grapeseed oil. It's used in grilling because of it's high smoke point. I recommend purchasing it if you don't have it. It's probably just hanging out by the olive oil in your local store. No biggie.

To start, wash the cauliflower. Cut off any excess stem on the bottom just very slightly, ensuring to leave the stem intact. I learned this the hard way. My poor cauliflower broke apart because I did not have this insight and thus you'll see the tin foil with small pieces of cauliflower in it. Or should you prefer your cauliflower this way, then go ahead and chop that stem off! Cut the tempeh into four large triangles. Arrange both in a large casserole dish and set aside.

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Onto the marinade. Don't skip this. It's super easy and it only needs 30 minutes. To quote Nike, "Just Do It". Add all the marinade ingredients into the blender and blend, blend, blend until silky smooth. Pour the marinade over the cauliflower and tempeh and allow to sit for 30 minutes.

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While the marinade is doing it's thing, get ready to make the sauce. This is also, obviously, very simple. Just throw all the ingredients into the blender and blend until very smooth. If you want a thinner sauce, feel free to add a little bit of water. Taste and adjust according to your personal preference.

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Onto the quinoa. Rinse the quinoa with cold water. Spray a small pot with nonstick cooking spray and add 2 cups of water, followed by 1 cup of dry quinoa and a dash of salt. Over high, bring to a boil then turn to low, cover and allow to simmer for about 15 minutes. Once finished, remove from heat, uncover and fluff with a fork.

After the marinating is finished, and while the quinoa is cooking place the cauliflower steaks and tempeh directly on the grill. For smaller pieces, place them on a large piece of tinfoil, this is also where the greens will be wilted. Allow the cauliflower and tempeh to cook about 5 minutes on each side, depending on your grill. It could take a bit longer, just don't let it burn.

If you have a grill, you probably know how to use it. When the larger pieces are done, removed them. The smaller pieces will take longer than the larger pieces. When the little pieces are almost done, pile on the leafy greens over them. Allow the greens to wilt, this should take just a few minutes. You can use the grill cover if you desire. There's no real science to this people, just grill as you please! Don't forget about the quinoa though! We grilled us some yummy corn, too.

To serve, lay a third of the quinoa on a plate followed by the leafy greens, then the cauliflower and tempeh and finally, drizzle with the ginger nectarine sauce. Garnish with black sesame seeds and sliced green onions if you wish!

Grilling vegan never tasted so good. Who needs meat when you can have this? Save an animal and yourself.

Quinoa With Grilled Veggies & Ginger Nectarine Sauce

Author: Katie - Produce On Parade

Serves: 3-4

This grilled dish is light yet satisfying, and fresh but with a smoky influence. The ginger nectarine sauce lends a wonderful richness.

Ingredients

• ---Grillings---
• 1 head of cauliflower (cut special - see instructions)
• 1 block of tempeh, cut into 4 triangles
• 3 large handful of leafy greens (spinach, kale, swiss chard, etc.)
• ---Marinade---
• 2 Tbsp. grapeseed oil
• juice from 1 lime
• a splash of soy sauce
• 4 green onions, chopped large
• 1/2 tsp. chili paste
• 1 thumb sized piece of ginger, peeled and chopped large
• 2 cloves of garlic, cut in half
• 6 sprigs of fresh thyme, de-stemmed
• 1 Tbsp. maple syrup
• sprinkle of salt and pepper
• ---Sauce---
• 1 nectarine, pitted and sliced
• 1 shallot, chopped large
• 1 thumb sized piece of ginger, peeled and chopped large
• 1 tsp. miso paste
• 2 Tbsp. rice wine vinegar
• 1 tsp. sesame oil
• 1/4 cup olive oil
• sprinkle of salt and pepper
• ---Base---
• 1 cup dry quinoa (or couscous, lentils, etc.)

Instructions

1. Wash the cauliflower and cut off any excess stem on the bottom just very slightly, ensuring to leave the stem intact.
2. Cut the tempeh into four large triangles. Arrange both the tempeh and cauliflower in a large casserole dish and set aside.
3. For the marinade, add all the ingredients into the blender and blend. Pour it over the cauliflower and tempeh and allow to sit for 30 minutes.
4. For the sauce, add all the ingredients into the blender and blend until very smooth. If you want a thinner sauce, feel free to add a little bit of water.
5. For the quinoa, rinse with cold water. Spray a small pot with nonstick cooking spray, add 2 cups water and 1 cup dry quinoa and a dash of salt.
6. Over high, bring to a boil then simmer, covered for 15 minutes. Once finished, remove from heat, uncover and fluff with a fork.
7. Place the cauliflower steaks and tempeh directly on the grill. For smaller pieces, place them on a large piece of tinfoil, this is also where the greens will be wilted.
8. Allow the cauliflower and tempeh to cook about 5 minutes on each.
9. When the little pieces are almost done, pile on the leafy greens over them. Allow the greens to wilt, this should take just a few minutes.
10. To serve, lay a third of the quinoa on a plate followed by the leafy greens, then the cauliflower and tempeh and finally, drizzle with the ginger nectarine sauce.
11. Garnish with black sesame seeds and sliced green onions if you wish!

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