Category Archives: Meal Prep

Basics, Dairy-Free, Low Calorie, Lunch, Meal Prep, Meat, Weekend Dinner

Baked Chicken Breasts

August 24, 2024 Sam

Print Recipe

Baked Chicken Breasts

Prep Time45

Cook Time35

Total Time1 20

Course: Dinner, Lunch

Cuisine: California, Simple

Keyword: Basics, Chicken, Meat

Servings: servings

Calories: 184kcal

Ingredients

Brine

6 cups water
3 tbsp kosher salt

4 boneless skinless chicken breasts
2 tbsp avocado oil
4 tbsp seasoning

Instructions

In a large bowl, combine 4 cups of room temperature water and the salt. Stir until the salt is dissolved.
Add the chicken breasts, making sure they are fully submerged. Brine for at least 30 minutes and up to 2 hours. (Cover and refrigerate if brining for more than 30 minutes.)
Heat the oven to 425 degrees and line a sheet pan or large baking dish with parchment paper. While the oven heats, remove the chicken breasts from the brine and pat them dry with paper towels, discarding the brine. Place the chicken breasts on the prepared pan. Drizzle generously with olive oil, flipping chicken so both sides are coated. Sprinkle with the dried oregano, garlic powder, paprika, if using, and some black pepper.
Bake for 20 to 25 minutes, until an instant-read thermometer inserted into the thickest part of the breasts reaches 165 degrees. Rest for 10 minutes before slicing into the chicken and serving.

Notes

5 servings

Nutrition

Nutrition Facts

Baked Chicken Breasts

Amount Per Serving

Calories 184 Calories from Fat 72

% Daily Value*

Fat 8g12%

Saturated Fat 1g6%

Trans Fat 0.01g

Polyunsaturated Fat 1g

Monounsaturated Fat 5g

Cholesterol 58mg19%

Sodium 1517mg66%

Potassium 484mg14%

Carbohydrates 8g3%

Fiber 5g21%

Sugar 0.5g1%

Protein 20g40%

Vitamin A 228IU5%

Vitamin C 1mg1%

Calcium 203mg20%

Iron 5mg28%

* Percent Daily Values are based on a 2000 calorie diet.

Basics, Dinner Party, Favorites, Great Leftovers, Low Calorie, Meal Prep, Quick, Roasted Vegetables, Side

Roasted Sweet Potatoes

August 24, 2024 Sam

These are incredible. I highly recommend making them! You can fit about 4 medium to large ones on one sheet pan.

Print Recipe

Roasted Sweet Potatoes

Prep Time10

Cook Time45

Total Time1

Course: Side Dish

Cuisine: American, California

Keyword: Basics, Inspired by New York Times, Leftovers, Potatoes, Roasted Vegetables

Servings: servings

Calories: 354kcal

Ingredients

4 large sweet potatoes
2 tbsp avocado oil
2 tsp salt

Instructions

Scrub the sweet potatoes. Cut them in half, lengthwise.
Place on a foil-covered sheet pan. Drizzle with avocado oil and salt and mix it up to cover the sweet potatoes thoroughly.
Put the sheet pan in the oven. Heat to 425°F (after you place the pan into the oven). Bake for 30-45 minutes until softened and the bottom is blackened and caramelized some.

Notes

Makes 4 servings

Nutrition

Nutrition Facts

Roasted Sweet Potatoes

Amount Per Serving

Calories 354 Calories from Fat 63

% Daily Value*

Fat 7g11%

Saturated Fat 1g6%

Polyunsaturated Fat 1g

Monounsaturated Fat 5g

Sodium 1350mg59%

Potassium 1146mg33%

Carbohydrates 68g23%

Fiber 10g42%

Sugar 14g16%

Protein 5g10%

Vitamin A 48236IU965%

Vitamin C 8mg10%

Calcium 103mg10%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

Basics, Dairy-Free, Dinner Party, Low Calorie, Lunch, Meal Prep, Sauces

Ranchish Dressing (Vegan)

August 24, 2024 Sam

This isn’t exactly ranch dressing. It’s a different thing, but it’s nonetheless good and non-dairy. And it’s very quick to make.

Print Recipe

Ranchish Dressing (Vegan)

Prep Time10

Total Time10

Course: Salad

Cuisine: California, Vegan, Vegetarian

Keyword: Basics, Sauces

Servings: servings

Calories: 138kcal

Ingredients

1½ cup raw cashews
1 cup water
2 tbsp apple cider vinegar
1 tsp onion powder
½ tsp garlic powder
½ tsp salt
1 tsp dried parsley
1 tsp dried chives
1 tsp dried dill

Instructions

Mix all ingredients in a high-speed blender and blend until smooth.

Notes

About 8 servings

Nutrition

Nutrition Facts

Ranchish Dressing (Vegan)

Amount Per Serving

Calories 138 Calories from Fat 99

% Daily Value*

Fat 11g17%

Saturated Fat 2g13%

Polyunsaturated Fat 2g

Monounsaturated Fat 6g

Sodium 151mg7%

Potassium 190mg5%

Carbohydrates 8g3%

Fiber 1g4%

Sugar 1g1%

Protein 5g10%

Vitamin A 428IU9%

Vitamin C 4mg5%

Calcium 19mg2%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

Dairy-Free, Dry Beans, Fall, Meal Prep, Rice, Slow Cooker, Spring, Summer, Weekend Dinner, Weeknight Dinner, Winter

Tomatillo White Bean Soup

December 17, 2023 Sam

This was an invention of mine, and it’s actually just in testing.

Print Recipe

Tomatillo White Bean Soup with Rice

Rice on the side

Course: Dinner

Cuisine: California, Mexican

Keyword: Dry Beans, Slow Cooker

Servings: servings

Calories: 456kcal

Ingredients

2 tbsp olive oil
1 lb tomatillos husked, rinsed, and diced
1 tsp cumin
1 leek cleaned and half-moon sliced
2 stalks celery cleaned and chopped
6 cloves garlic minced
1 bunch cilantro thin stems chopped, leaves set aside
1 tsp salt
2 jalapeño sliced
2 poblano peppers
½ lb dry white bean

Rice / Serving

2 cup brown jasmine rice
3 limes

Instructions

Prepare all ingredients. This assumes you're using an Instant Pot slow cooker; if not, pre-cook the ingredients in a pot and then transfer to the slow cooker.
Turn IP to saute and add 2 tbsp olive oil to heat. Then add the 1 lb tomatillos, 1 leek, and 2 stalks celery and cook until they start to develop color.
Then add the 6 cloves garlic, the stems from the 1 bunch cilantro, 2 jalapeño, 1 tsp salt, and 2 poblano peppers, 1 tsp cumin and cook until fragrant.
Turn to low on the slow cooker and add the ½ lb dry white bean and 1-2 quarts of water (TBD). Cook for 4-6 hours until the beans are soft.

Rice and Serving

About an hour before serving, add 2 cup brown jasmine rice to a rice cooker along with 3 cups of water and a sprinkle of salt and some of the chopped leaves from the 1 bunch cilantro. Cook until done. Add a splash or two of lime juice and salt to taste.
When ready to serve, squeeze in lime juice from 3 limes to taste and serve over or next to the cilantro-lime rice.

Notes

Makes 6 servings

Nutrition

Nutrition Facts

Tomatillo White Bean Soup with Rice

Amount Per Serving

Calories 456 Calories from Fat 72

% Daily Value*

Fat 8g12%

Saturated Fat 1g6%

Polyunsaturated Fat 2g

Monounsaturated Fat 4g

Sodium 416mg18%

Potassium 1220mg35%

Carbohydrates 84g28%

Fiber 12g50%

Sugar 7g8%

Protein 16g32%

Vitamin A 702IU14%

Vitamin C 60mg73%

Calcium 150mg15%

Iron 6mg33%

* Percent Daily Values are based on a 2000 calorie diet.

Basics, Dairy-Free, Dry Beans, Farro, Favorites, Great Leftovers, Low Calorie, Meal Prep, Quick, Quinoa, Slow Cooker, Weekend Dinner, Weeknight Dinner

Jar Meal: Italian Barley (or Farro) Soup

December 9, 2023 Sam

Print Recipe

Jar Meal: Italian Barley (or Farro) Soup

Prep Time10

Cook Time40

Total Time50

Course: Dinner

Cuisine: California, Italian

Keyword: Barley, Dry Beans, Farro, Quick, Quinoa, Vegan

Servings: servings

Calories: 201kcal

Ingredients

1 cup pearled barley
3 tbsp pre-washed quinoa
3 tbsp dried mung beans
1½ tbsp dried minced onions
1 tbsp dried basil
½ tbsp dried thyme
½ tsp dried oregano
½ tsp fine grains salt plus more to taste
¾ tsp dried chili flakes
1 tbsp bouillon powder
5½ cups water
14 oz crushed tomatoes

Instructions

Layer all of the ingredients into the jar. Set aside for up to six months.
1 cup pearled barley, 3 tbsp pre-washed quinoa, 3 tbsp dried mung beans, 1½ tbsp dried minced onions, 1 tbsp dried basil, ½ tbsp dried thyme, ½ tsp dried oregano, ½ tsp fine grains salt, ¾ tsp dried chili flakes, 1 tbsp bouillon powder

Make Soup

Add 5½ cups water and 14 oz crushed tomatoes and the contents of the jar to a large Dutch oven or pot. Simmer over medium or medium-low heat for 35 to40 minutes. You want heat that produces steady, small, concurrent bubbles. You can cook either covered or uncovered, or a mix. If you cook uncovered, be sure the water level remains sufficient – ingredients should always be covered by liquid, and if not, add ½ cup of water at a time and let it come to a steady boil again before adding more water. If you cook fully covered, I'd recommend a final five minutes uncovered and at a slightly higher heat level once everything is nearly cooked through. Turn off the heat once the barley and mung beans have cooked through, which you can test by tasting the barley, which should end up chewy and not stiff. If you want to add any kale or broccoli, add just a few minutes before the soup is done cooking.
To serve, you can drizzle with a bit of olive oil, and/or top with cheese (mozzarella, Parmesan, etc.).

Notes

Makes six servings, especially with added fat from olive oil or cheese

Nutrition

Nutrition Facts

Jar Meal: Italian Barley (or Farro) Soup

Amount Per Serving

Calories 201 Calories from Fat 18

% Daily Value*

Fat 2g3%

Saturated Fat 0.4g3%

Polyunsaturated Fat 1g

Monounsaturated Fat 0.2g

Sodium 351mg15%

Potassium 469mg13%

Carbohydrates 42g14%

Fiber 9g38%

Sugar 4g4%

Protein 7g14%

Vitamin A 254IU5%

Vitamin C 8mg10%

Calcium 80mg8%

Iron 4mg22%

* Percent Daily Values are based on a 2000 calorie diet.

Dry Beans, Favorites, Great Leftovers, Meal Prep, Pressure Cooker, Rice, Rotation, Weekend Dinner, Weeknight Dinner

Red Beans and Rice

November 24, 2023 Sam

This is a delicious version of red beans and rice, and while it takes a little bit to make it, it makes so much and it saves so well that it’s a valuable recipe to put into rotation.

Print Recipe

Red Beans and Rice

Delicious variation on a classic, which I've modified to use brown rice and to match my preferred ways to cook beans and rice.

Prep Time1 30

Cook Time30

Soaking Time6

Total Time8

Course: Dinner, Lunch

Cuisine: California, Southern, Vegan

Keyword: Dry Beans, Rice, Vegan

Servings: servings

Calories: 477kcal

Ingredients

Beans

3 tbsp olive oil
1 yellow or white onion chopped
1 green bell pepper chopped
1 celery stalk chopped
2 tsp Creole seasoning salt-free preferred
1 tsp Spanish smoked paprika aka pimenton
1 lb dried red beans Domingo Rojo, Hidatsa Red, or Kidney
3.5 cups vegetable broth low sodium
1 bay leaf
2 tsp soy sauce
2 tsp Cholula or other hot sauce

Rice

1 tbsp neutral vegetable oil
1 large yellow onion diced
2 tbsp unsalted vegan butter or dairy butter if not aiming for vegan
1 bay leaf
1 tsp kosher salt
2 cups brown jasmine rice
3.5 cups vegetable broth low sodium
1 cup chives thinly sliced for serving

Instructions

Rice

Pour the 1 tbsp neutral vegetable oil into a saucepan over medium-high heat. Add the 1 large yellow onion, 2 tbsp unsalted vegan butter, 1 bay leaf, and 1 tsp kosher salt and cook, stirring frequently, until the onion is soft, 6 to 8 minutes. Add the 2 cups brown jasmine rice and stir to coat.
Add the mixture to the rice cooker. Stir in the 3.5 cups vegetable broth. Set the rice cooker to cook brown rice and leave until beans are complete.

Beans

Soak the 1 lb dried red beans for 6-10 hours in a 1.5% salinity solution. Drain and rinse.
Pour the 3 tbsp olive oil into the Instant Pot and heat on saute. Add the 1 yellow or white onion, 1 green bell pepper, and 1 celery stalk. Saute until softened and fragrant. Add the 2 tsp Creole seasoning and 1 tsp Spanish smoked paprika.
Add the soaked beans, 3.5 cups vegetable broth, and 1 bay leaf. Turn Instant Pot to pressurize and go to high pressure for 5 minutes. Allow pressure to release naturally for 5 minutes, then release the rest of the way.
Check the beans. If very well cooked (you want them fully soft), you can then move to the next step. If not, continue to cook either by bringing back to pressure for 1-5 minutes, or just by boiling on saute.
Str in the 2 tsp soy sauce, 2 tsp Cholula or other hot sauce, and any salt if necessary.

Serving

Serve the beans in bowls with a scoop of rice in the center and sprinkle the 1 cup chives on top. Pass more hot sauce at the table.

Notes

Makes 8 servings

Nutrition

Nutrition Facts

Red Beans and Rice

Amount Per Serving

Calories 477 Calories from Fat 108

% Daily Value*

Fat 12g18%

Saturated Fat 3g19%

Trans Fat 0.1g

Polyunsaturated Fat 3g

Monounsaturated Fat 6g

Cholesterol 8mg3%

Sodium 1210mg53%

Potassium 970mg28%

Carbohydrates 77g26%

Fiber 11g46%

Sugar 5g6%

Protein 17g34%

Vitamin A 1011IU20%

Vitamin C 20mg24%

Calcium 73mg7%

Iron 5mg28%

* Percent Daily Values are based on a 2000 calorie diet.

Dry Beans, Farro, Great Leftovers, Meal Prep, Slow Cooker, Weeknight Dinner

Basic Bean and Barley Soup (Slow Cooker)

May 7, 2023 Sam

I want to get more into slow-cooker bean meals, to take the burden away from evening cooking when I am tired. I am doing what so many people before me learned is a great method for dinner: let it cook while I’m at work!

Print Recipe

Bean and Barley Soup (Slow Cooker)

Prep Time20

Cook Time8

Total Time8 20

Course: Dinner

Cuisine: American, Vegan, Vegetarian

Keyword: Dry Beans, Farro, Slow Cooker

Servings: servings

Calories: 519kcal

Equipment

1 Slow cooker

Ingredients

1 lb dried beans (adaptable!) rinsed
1 cup pearled barley rinsed
1 tbsp olive oil
28 oz can crushed tomatoes
8 cups water
2 bay leaves
1 tbsp dried Italian herb blend
1 tbsp red chili flakes
Salt and pepper

Vegetable Mix

6 cloves garlic minced or crushed
3 medium carrots roughly chopped
3 ribs celery roughly chopped
1 medium white onion roughly chopped

Serving

1 cup shredded cheese for serving

Instructions

Prepare all of the ingredients, including throwing the 6 cloves garlic, 3 medium carrots, 3 ribs celery, and 1 medium white onion in one bowl.
6 cloves garlic, 3 medium carrots, 3 ribs celery, 1 medium white onion
This works best using the Instant Pot. Turn to medium sauté and put in 1 tbsp olive oil. Then, add the vegetable mixture and saute until things have softened and smell fragrant.
1 tbsp olive oil
Add the 1 lb dried beans (adaptable!) and 1 cup pearled barley and 8 cups water. Add the 2 bay leaves, 1 tbsp dried Italian herb blend, 1 tbsp red chili flakes, and 28 oz can crushed tomatoes. Stir well. Bring to a boil on sauté.
1 lb dried beans (adaptable!), 1 cup pearled barley, 28 oz can crushed tomatoes, 8 cups water, 2 bay leaves, 1 tbsp dried Italian herb blend, 1 tbsp red chili flakes
Once boiling heartily, turn to slow cook on high for 3-4 hours, medium for 6-8 hours, or low for 8+ hours. Cook until beans are softened. Then add Salt and pepper to desired taste.
Salt and pepper
Serve with shredded cheese, likely a sharp cheddar.
1 cup shredded cheese

Notes

Makes six servings.

Nutrition

Nutrition Facts

Bean and Barley Soup (Slow Cooker)

Amount Per Serving

Calories 519 Calories from Fat 72

% Daily Value*

Fat 8g12%

Saturated Fat 3g19%

Polyunsaturated Fat 1g

Monounsaturated Fat 3g

Cholesterol 15mg5%

Sodium 1129mg49%

Potassium 1701mg49%

Carbohydrates 88g29%

Fiber 28g117%

Sugar 9g10%

Protein 28g56%

Vitamin A 5621IU112%

Vitamin C 17mg21%

Calcium 296mg30%

Iron 7mg39%

* Percent Daily Values are based on a 2000 calorie diet.

Dairy-Free, Dry Beans, Great Leftovers, Lunch, Meal Prep, Pressure Cooker

Lunch: Mayocoba, Cilantro Brown Rice and Cilantro Hemp Paste

January 8, 2022 Sam

Print Recipe

Lunch: Mayocoba, Brown Rice and Cilantro Hemp Paste

Course: Lunch

Cuisine: California

Keyword: Dry Beans, Rice

Servings: servings

Calories: 579kcal

Equipment

1 Pressure cooker
1 Large food processor

Ingredients

Beans

1 lb Mayocoba beans
bean spices

Cilantro Brown Rice

4 cups water
½ tbsp olive oil
2 large limes zested and juiced, saving half of juice for paste
1 bay leaf
2 cups brown rice medium or short-grain
½ bunch cilantro leaves chopped
½ tsp salt

Cilantro Hemp Paste

1 bunch cilantro leaves and stems toughest stems removed
1 cup hemp hearts
1 large jalapeño destemmed
2 cloves garlic trimmed
1 large lime juiced
1 tsp salt
2 tbsp olive oil

Sides

4 large bell peppers

Instructions

Dry Beans

Soak the beans in 1% salted water for 6-8 hours, ideally. (Or skip this step and just rinse the beans and increase cooking time substantially.)
1 lb Mayocoba beans
Add the soaked beans and ~2 quarts of water. Add bean spices in a spice bag or other container. (If unsoaked, add more water; if soaked long enough, you may be able to use less water.) If fully soaked, cook under high pressure for 5-8 minutes; if unsoaked, cook under high pressure for 20-30 minutes. Allow pressure to release for 25 minutes. Drain beans, salt lightly, and set aside.
bean spices

Brown Rice

Boil at least 1 quart of water in the kettle.
4 cups water
Heat olive oil over medium heat in large sauce pot. Add the lime zest, bay leaf and rinsed rice. Stir well.
½ tbsp olive oil, 2 large limes, 1 bay leaf, 2 cups brown rice
After the rice starts to crackle and smell aromatic, add 4 cups boiling water. Give everything a good stir and bring it to a boil again (if not already) before turning to just above low. Cover and let the rice cook completely undisturbed and covered for 30-35 minutes.
4 cups water
Turn off the heat and discard the bay leaf and fluff well. Add the cilantro, half of the lime juice, and a pinch or two of salt and stir well to combine. Taste and add ½ tsp salt at most, but keep it under-salted.
2 large limes, ½ bunch cilantro leaves, ½ tsp salt

Cilantro Hemp Pesto

To the bowl of a full-size food processor, add everything except the oil, including half of the lime juice from the cilantro brown rice. Process until everything is finely chopped; pause to scrape down the bowl as necessary. Add about ½ tsp salt, more if your salt isn't very salty.
1 bunch cilantro leaves and stems, 1 cup hemp hearts, 1 large jalapeño, 2 cloves garlic, 1 large lime, 1 tsp salt
Slowly add the olive oil while still mixing, continuing until it is all well-combined and creamy. Taste and add salt if needed.
2 tbsp olive oil

Assembly

Add the rice and beans to the containers. Top with the cilantro paste. Add the bell peppers on top.
4 large bell peppers

Notes

Makes 8 servings

Nutrition

Nutrition Facts

Lunch: Mayocoba, Brown Rice and Cilantro Hemp Paste

Amount Per Serving

Calories 579 Calories from Fat 162

% Daily Value*

Fat 18g28%

Saturated Fat 2g13%

Sodium 458mg20%

Potassium 1359mg39%

Carbohydrates 80g27%

Fiber 14g58%

Sugar 5g6%

Protein 27g54%

Vitamin A 2830IU57%

Vitamin C 115mg139%

Calcium 207mg21%

Iron 11mg61%

* Percent Daily Values are based on a 2000 calorie diet.

Dairy-Free, Dry Beans, Great Leftovers, Lunch, Meal Prep, Pressure Cooker

Lunch: Garbanzos, Quinoa, and Sikil Paak

January 8, 2022 Sam

Print Recipe

Lunch: Garbanzos, Quinoa, Sikil Pak

Prep Time20

Cook Time40

Total Time1

Course: Lunch

Cuisine: California

Keyword: Dry Beans, Quinoa, Vegan

Servings: servings

Calories: 501kcal

Equipment

1 Pressure cooker
1 Large food processor

Ingredients

Beans

1 lb garbanzo beans
bean spices

Quinoa

2 cups quinoa
4 cups vegetable broth

Sikil Pak

1 cup pepitas
1 serrano pepper
4 cloves garlic trimmed
1 small cilantro toughest stems chopped off
1 large lime zested and juiced
½ cup fire-roasted tomatoes

Sides

4 large bell peppers sliced
½ cup sesame seeds

Instructions

Beans

Soak the garbanzo beans in 1% salted water for 8 hours, ideally. (Or skip this step and just rinse the beans and increase cooking time substantially.)
1 lb garbanzo beans
Add the soaked beans and ~2 quarts of water. Add bean spices in a spice bag or other container. (If unsoaked, add more water; if soaked long enough, you may be able to use less water.) If fully soaked, cook under high pressure for 8-12 minutes; if unsoaked, cook under high pressure for 30-40 minutes. Allow pressure to release for 25 minutes. Drain beans, salt lightly, and set aside.
bean spices

Quinoa

Rinse the quinoa and drain well. Add to a large sauce pot.
2 cups quinoa
Add the 2 cups vegetable broth and bring to a boil. Once boiling, cover and cook for 15-30 minutes, depending on the kind of quinoa. Cook until done and all liquid has been absorbed.
4 cups vegetable broth

Sikil Pak

Add the sikil pak ingredients to a food processor. Mix until everything is combined. Lightly salt, if desired.
1 cup pepitas, 1 serrano pepper, 4 cloves garlic, 1 small cilantro, 1 large lime, ½ cup fire-roasted tomatoes

Assembly

Once all ingredients are ready, add to small containers in roughly equal proportions, starting with qunioa and beans, then the sikil pak then the sesame seeds and bell pepper slices.
½ cup sesame seeds, 4 large bell peppers

Notes

Makes 8 servings

Nutrition

Nutrition Facts

Lunch: Garbanzos, Quinoa, Sikil Pak

Amount Per Serving

Calories 501 Calories from Fat 135

% Daily Value*

Fat 15g23%

Saturated Fat 2g13%

Trans Fat 1g

Sodium 516mg22%

Potassium 1035mg30%

Carbohydrates 73g24%

Fiber 17g71%

Sugar 11g12%

Protein 22g44%

Vitamin A 2957IU59%

Vitamin C 111mg135%

Calcium 191mg19%

Iron 8mg44%

* Percent Daily Values are based on a 2000 calorie diet.

Dairy-Free, Great Leftovers, Low Calorie, Lunch, Meal Prep, Pressure Cooker

Lunch: Black Beans, Farro, Tofu and Cilantro

December 11, 2021 Sam

Print Recipe

Lunch: Black Beans, Farro, Tofu and Cilantro

A simple meal for meal-prepped lunch

Prep Time15

Cook Time1 30

Course: Lunch

Cuisine: California

Keyword: Dry Beans, Farro, Leftovers

Servings: servings

Calories: 608kcal

Equipment

8 large (~6 cup) containers

Ingredients

Beans

1 lb black beans
1 small red onion
3 oz chipotle in adobo
½ tsp salt

Farro

1½ cups pearled farro
4½ cups vegetable broth
2 tbsp olive oil

Walnut-Cilantro Paste

2 cups walnuts
1 small serrano pepper
¼ cup olive oil
½ bunch cilantro
½ tsp salt

Chipotle Tofu

20 oz firm tofu Hodo Soy preferred
3 oz chipotle in adobo cubed
2 tsp cumin
1 tbsp olive oil
1 small lime juiced
1 tsp oregano

Sides

3 large green bell peppers

Instructions

Chipotle Tofu

Mix together the marinade ingredients. Add the cubed tofu. Set aside for a few hours, if possible.
20 oz firm tofu, 3 oz chipotle in adobo, 2 tsp cumin, 1 tbsp olive oil, 1 small lime, 1 tsp oregano

Beans

Soak the black beans in 1% salted water for about 6-8 hours, ideally. (Or skip this step and just rinse the beans and increase cooking time.)
1 lb black beans
In a pressure cooker (electric or stovetop), turn on the heat (turn on saute) and add the chopped red onion, the chipotle in adobo and a few pinches of salt. Cook until it has softened and developed some color and aroma.
1 small red onion, 3 oz chipotle in adobo, ½ tsp salt
Add the soaked (or just rinsed) beans and ~2 quarts of water. If unsoaked, add more water; if soaked long enough, you may be able to use less water. If fully soaked, cook under high pressure for 4-6 minutes; if unsoaked, cook under high pressure for 24-28 minutes. Allow pressure to release for 25 minutes. Drain beans, salt lightly, and set aside.

Chipotle Tofu

Preheat the oven to 450ºF. Place the marinated tofu in a ceramic baking dish. Once oven is pre-heated, bake tofu for 40 minutes.

Farro

Rinse the farro and drain well. Add to a large saucepot and turn to medium-high heat. Allow farro to burn off the water and start to toast in the pot.
1½ cups pearled farro
Add the vegetable broth and bring to a boil. Turn heat to low and simmer for about 25 minutes, until cooked.
4½ cups vegetable broth
Drain and add back to the pot, mixing with 2 tbsp olive oil.
2 tbsp olive oil

Walnut-Cilantro Paste

Toast the walnuts (optional). Add the walnuts, serrano pepper, olive oil, cilantro and salt to a small food processor. Blend until you get a paste.
2 cups walnuts, 1 small serrano pepper, ¼ cup olive oil, ½ bunch cilantro, ½ tsp salt

Assembly

Once all ingredients are ready, add to the small containers in roughly equal proportions, starting with farro and beans, then the cilantro paste, then the olives and bell pepper slices.
3 large green bell peppers

Notes

Makes 8 servings

Nutrition

Nutrition Facts

Lunch: Black Beans, Farro, Tofu and Cilantro

Amount Per Serving

Calories 608 Calories from Fat 315

% Daily Value*

Fat 35g54%

Saturated Fat 4g25%

Sodium 1100mg48%

Potassium 589mg17%

Carbohydrates 59g20%

Fiber 17g71%

Sugar 6g7%

Protein 20g40%

Vitamin A 1646IU33%

Vitamin C 54mg65%

Calcium 165mg17%

Iron 5mg28%

* Percent Daily Values are based on a 2000 calorie diet.