Saturday, January 22, 2022

Black-Eyed Pea Chili (WFPBNO)

This cold snap has had us eating soup every day! I'm not complaining because I LOVE soup! I had some frozen peas in the freezer that needed to be eaten and after looking around on the web for ideas this is what I came up with. If you don't have quinoa or like it use whatever grain you have. I've been stocking up on quinoa, farro, barley, wheat groats and rice. This will serve 4-6 depending on how much you eat.

  • 1 large sweet onion, diced
  • 3 small red/orange bell peppers, chopped (I didn't have a regular sized one)
  • 1/2 large green bell pepper, chopped
  • 5 cloves garlic, minced
  • 2 1/2 - 3 cups frozen black-eyed peas
  • 4 cups vegetable broth
  • 1 tablespoon chili powder
  • 1/2 tablespoon cocoa powder
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1 15-ounce can fire-roasted diced tomatoes, with the juice
  • 3/4 cup frozen corn
  • Garnish: lime juice, avocado (I didn't have any), cilantro

To a large non-stick Dutch oven add 3 tablespoons water. Sweat the onions until they are soft 4-5 minutes. You can add additional water if needed.

Add the bell peppers and cook another 3-4 minutes.

Add the garlic and cook another minute.

Add the black-eyed peas, broth and the rest of the ingredients up to and including the tomatoes.

Bring to a boil and cook about 5 minutes.

Then reduce  heat to low, cover and simmer until the peas are tender. I had to cook mine about an hour.

Stir occasionally and if needed add more broth. I didn't need to add more. When the peas are tender taste the broth and see if you need to add more of the spices. Add corn and quinoa and cook 20 minutes more.

Garnish as desired and enjoy! 

Saturday, January 15, 2022

Avocado & White Bean Wrap (WFPBNO)

Okay, these aren't the best pictures and I'm not going to lie it's hard to make mashed beans look attractive. But this is a delicious wrap. If I had spinach instead of iceberg lettuce it would have helped with the presentation. However, you have to make use of what is on hand. These wraps were very filling and would be good with a cup of tomato soup. 

  • 1 can (15-ounce) great northern beans, rinsed and drained
  • 1 tablespoon liquid aminos
  • 1 tablespoon white balsamic vinegar
  • 1 Haas avocado, halved
  • 2 tablespoons lime juice
  • 2 tablespoons cilantro, chopped
  • 1 can (4-ounce) canned green chilies
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon onion powder
  • 2 large tortillas
  • 1 tomato, thinly sliced
  • Lettuce (or spinach)


Sauté beans in a large nonstick skillet for 1-2 minutes until warm. 

Add the liquid aminos and cook until it evaporates. Then add the vinegar and warm until it evaporates. Remove from heat and mash the beans.

Scoop the avocado pulp into a bowl and mash until it's smooth. 


Add the beans, lime juice,cilantro, green chiles, garlic power, paprika and onion powder.

Mix until combined well.

Spread h alf of the avocado mixture onto one wrap.

Add a row of tomato slices across the wrap. Then add a row of lettuce (spinach), another row of tomatoes and finally another row of lettuce.



Roll the wrap over the first row of tomatoes and continue rolling until it's all rolled up. Cut in half and enjoy!

Repeat process with the 2nd wrap.

Saturday, January 8, 2022

Butternut Squash Quinoa Chili (WFPBNO)

It's been a little chilly in Florida the past week and I had a butternut squash on the counter that was in dire need of being used before it went bad. I search the web for ideas of how to use the squash and make a big pot of chili. By combining several promising recipes this is what I ended up with. This is delicious and filling. Makes about 6 servings. 

  • 1 medium sweet onion, diced
  • 1 large jalapeno, seeds and membranes removed, minced
  • 4 cloves garlic, minced (I buy minced garlic in a jar)
  • 4 cups butternut squash, diced into bite-sized pieces
  • 3 tablespoons chili powder
  • 2 tablespoons ground cumin
  • 2 teaspoons smoked paprika
  • 2 cans fire-roasted tomatoes
  • 4 teaspoons tomato paste
  • 3 cups vegetable broth
  • 1/4 cup quinoa, rinsed
  • 1 can light red kidney beans, lightly drained
  • 1 can black beans, lightly drained
  • 1 tablespoon coconut sugar

Put 1/4 cup water in a Dutch oven and heat. Add onion and jalapeno; saute 3-4 minutes stirring often.

Add garlic and sauté for another 3 minutes, until onion and pepper are soft and golden.

Add the chili powder, cumin, smoked paprika and stir. Cook for another 2 minutes.

Add diced tomatoes, tomato paste and broth. Stir and bring to a low boil over medium-high heat.

When boiling add the quinoa and reduce heat to medium-low. You want some bubbles but not boiling. Cover and cook 13-15 minutes, stirring frequently to keep the quinoa from sticking.


Add squash, both beans, black pepper, coconut sugar and stir well.  Simmer on a medium low heat, covered until squash is done. About 20 minutes. Stir occasionally.

Taste and adjust seasoning as needed. Garnish with avocado and some Frank's hot sauce. 
Enjoy!!