Black Bean and Tomato Soup

Ingredients (3-4 servings):

• 2 (19 fl. oz) cans of black bean
• 1 (14 fl. oz) can of diced tomatoes
• 2 carrots, diced
• 2 stalks of celery, diced
• 1/2 medium red onion, finely chopped
• 2 cloves of garlic, minced
• 1 cup of vegetable or chicken stock
• 1/2 tsp of paprika
• 1/2 tsp of cumin
• 1/2 tsp of chili powder

Directions:

1. In a pan, saute the onions and garlic until translucent (about 2-3 minutes). Turn the heat off and set aside.
2. In a food processor, process 1 cans of black beans, the diced tomatoes and some of the sauteed onions and garlic (about 1/4 cup) until smooth. (can be skipped if you want it chunky)
3. Add the celery and carrots to the remaining garlic and onions to the pan, and continue to saute until the carrots and celery is tender (about 5-8 minutes). Transfer the vegetables into a large pot, along with the processed bean mixture, stock, remaining black beans, paprika, cumin, chili powder, and simmer for 15 minutes. Serve hot.

Cheesy Tex-Mex Chicken Pasta Skillet

Makes 4-5 servings

Ingredients:

• 1 1/2 cups uncooked whole grain pasta
• 1 Tbsp. Olive Oil
• 1 tsp. salt
• 1 tsp. chili powder
• 1/2 tsp. onion powder
• 1/2 tsp. ground cumin
• 1/4 tsp. cayenne pepper
• 1/4 tsp. ground black pepper
• 16 oz. (2 cups) cups chunky salsa
• 1/4 cup onion, coarsely chopped
• 2 garlic cloves, minced
• 1 cup fresh or frozen corn
• 1 15 oz. can black beans
• 1 1/2 cups reduced-fat shredded cheddar cheese
• 4 green onions, chopped
• Sour cream, optional

Directions

1. Set a medium-sized pot of salted water to boil. Add pasta, reduce heat slightly and cook until al dente, according to package instructions. Once pasta is cooked, drain and set aside.
2. Meanwhile, drizzle oil in a large skillet set to medium-high heat. Combine salt, chili powder, onion powder, cumin, cayenne and black pepper in a small bowl.
3. Stir in salsa, onion, garlic, corn and black beans. Bring to a boil and simmer on medium heat for 10 minutes. Add cheddar cheese and pasta; stir to combine. Serve with green onions, and top with sour cream, if desired.

Black Bean Sloppy Joes

This is a favourite quick and easy recipe, great for after work as you can just throw all the ingredients into the pot and leave it on low heat until you're ready to eat.

Ingredients:

• 1 can (16oz) Black Beans (drained)
• 1 jar (15oz) Chunky Salsa
• 1 tbsp Brown Sugar
• 1 tbsp Worcestershire
• 1 tbsp Yellow Mustard
• 1/2 tbsp Cumin
• 1 tbsp Salt
• Cheese (to top the Sloppy Joes)

Directions:

1. Combine all ingredients in a medium pot.
2. Heat on stove at medium heat, once near boil turn to low heat until ready to serve.
3. Serve on a bun and top with cheese.

Tips:

• The 'heat' can be adjusted by the type of salsa added and by adding more/less cumin.
• Leftovers can be stored back in the salsa jar for easy storage, and then reheated on the stove.

Yogurt Pancakes

Here is a favourite for lazy Sunday mornings. I like to make extra to freeze for a quick breakfast throughout the week.

Recipe:

• 2 Eggs
• 3 tbsp Sugar
• 1/2 cup Flour
• 2 tsp Baking Powder
• 2 tbsp Vegetable Oil
• 1/2 cup Yogurt
• 1 tsp Vanilla
• 1 cup Fruit (optional, I it like with mixed berries)

Directions:

1. Add all ingredients to a mixing bowl and stir until pancake batter is smooth.
2. Cook in fry pan at medium heat, I like to add butter/margarine/oil to the pan first and then the pancake mix.
3. Flip once and then serve.