Tag Archives: corn

Summer Succotash Salad & Peas Vs. Lima Beans

Summer Succotash Salad

As my caloric needs have gone up with more intense workouts, I’ve been experimenting with different food sources that can offer greater nutritional density per serving size. I’ve also been experimenting with eliminating protein powder from my daily regimen, in favor of a purely whole food approach.

PeasI noticed that pea protein seemed to be pretty popular as a supplement, so I set out to investigate the humble pea. I wanted to see what all the commotion was about, and also compare it to some other similar vegetables, to see if there was room for improvement.

My focus was on a few key areas:

  • Can I get a greater caloric value in the same volume of food? On a whole food plant based diet with a daily intake of 3,000+ calories, this becomes very important because plant food is very bulky, and sometimes the sheer volume of food that I have to eat can become uncomfortable if I am not making the right choices. 
  • Can I increase my fiber intake? I am a big fan of fiber. The more, the better. Various types of fibers and starches feed our microbiome. The more we eat, the healthier our gut flora is. Jeff Leach, Founder of the Human Food Project talks in depth about the eating habits of the Hadza, one of the few hunter-gather tribes left on the planet; their daily fiber intake is 75-100g, which is 7 times what the average American eats. I aim for 100g a day. 
  • Can I improve the omega fatty acid ratio? A healthy dietary omega fatty acid ratio is very important not only for overall good health, but for dropping fat and building muscle because a healthy ratio increases insulin sensitivity, reduces inflammation, and supports a healthy metabolism by protecting the liver.
  • Can I improve my intake of nutrients that are harder to come by on a plant-based diet, such as iron and selenium?

After a little searching, I found a viable candidate: the mighty lima bean! I put them side-by-side in this cute little infographic to illustrate the factors in my decision to eat more lima beans!

Peas Vs Lima Beans

Naturally, after I came upon this, I had to put some lima bean recipes together. Since it is summer time, I decided on a light succotash recipe with fresh herbs from my garden and bell peppers, which are in peak season right now. 

Please enjoy. 🙂

Summer Succotash Salad
Serves 4
This summer succotash salad is simple and quick to make, and full of plant-based protein. It is rich with texture and flavor, yet light without overpowering. It is a delightful dish to serve as a side at a summer picnic or gathering.
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
Ingredients
  1. 3 cups lima beans, thawed from frozen
  2. 2 cups organic corn, thawed from frozen (best option to find organic non-gmo)
  3. 1 red or orange bell pepper, small dice
  4. 4 scallions, chopped
  5. 1/4 cup fresh basil, finely chopped (I used purple since that's what I'm growing)
  6. 2 TB spearmint, finely chopped
  7. 3 TB fresh lemon juice
  8. 1/2 tsp black pepper
  9. couple pinches sea salt to taste
Instructions
  1. Combine all ingredients in a large mixing bowl and allow to marinade in the refrigerator overnight for the best flavor.
A Taste of Two Plates http://tasteoftwoplates.com/

Vegan Chipotle Chili Stew

vegan chipotle chili

Mmmmmmm, chili! We had a little “cold front” here in central Florida recently. It dropped down into the mid-high 40s for about 3 days in a row. It’s practically shorts and flip flops weather again, but we needed something with a little heat to warm us up. My husband hinted that it was great weather for chili, so we took out the crock put and put this fabulously spicy and smoky chipotle chili stew together! 

vegan chipotle chili

I get really excited about cold weather because it gives me excuses to experiment with various vegan chilis and stews. They’re also hearty enough that my husband will happily eat them without missing the meat, so that makes me happy. 

This chili ended up a little runnier than I was hoping because I haven’t used my crockpot in so long. I was a little rusty on which dishes need extra liquid for different cook times, etc. It turned out more like a cross between a chili and a Mexican stew, which was just fine with me! We served it over whole grain brown rice, and it turned out just wonderful! 

vegan chipotle chili

This chili has a variety of beans, bell peppers, mushrooms, and corn. I normally like to add black olives too, but I was so excited about the cold weather and the opportunity to make a batch of chili that I completely forgot. There are a lot of spices in this too for extra flavor: a few spicy peppers along with smoked paprika and chipotle, garlic etc. It has a really rich, smoky, and spicy flavor profile. If you don’t like spicy, feel free to omit the ingredients which are obviously added for extra heat, like the cayenne pepper. My mother would not go near this chili. 😉

I also wanted to make a cream sauce to go on top of it, but my husband wasn’t in the mood for sour cream, so I whipped up an onion hemp cream sauce to drizzle over the top. Most of the flavor comes from onion powder. This worked out really well since I did not have enough fresh onion to use in the actual chili. It was a nice flavor compliment to the other vegetables and the smoky flavors in the dish. 

vegan chipotle chili

 

Chipotle Chili Stew w/Onion Hemp Cream
Serves 8
Looking for something warm and smoky to warm you up this winter? This spicy chipotle chili is an easy vegan meal. Served over whole grain rice with an onion hemp cream sauce.
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Prep Time
10 min
Cook Time
5 hr
Total Time
5 hr 10 min
Prep Time
10 min
Cook Time
5 hr
Total Time
5 hr 10 min
Chili Ingredients
  1. 56 oz crushed tomatoes (2-28 oz cans)
  2. 15 oz each (appx 1 can or make from dried): black, pinto, kidney, and chickpeas
  3. 10 oz fresh or frozen corn
  4. 8-10 oz chopped fresh white button mushrooms
  5. 8-10 oz fresh or frozen chopped bell peppers
  6. 2 TB dried cilantro
  7. 1 TB chili powder
  8. 1 TB cumin
  9. 1 TB chipotle chili (omit if you do not want it spicy)
  10. 1 TB smoked paprika
  11. 1-2 tsp smoked sea salt (to taste - there is no other salt in the recipe)
  12. 1 tsp cayenne pepper (omit if you do not want it spicy)
  13. 1 tsp red pepper flake (omit if you do not want it spicy)
  14. 1 tsp garlic powder
  15. 1-2 cups water (2 for a thinner "stew" and 1/2-1 for a thicker "chili")
Onion Hemp Cream Ingredients
  1. 1/4-1/2 cup water (depending upon desired thickness)
  2. 1/2 cup hemp seed
  3. 1 tsp onion powder
  4. 2 TB nutritional yeast
  5. 1/4 tsp sea salt
  6. juice of 1/2 a lemon (add to taste)
Base Grain Ingredients
  1. whole grain brown rice - 3 cups uncooked
Instructions
  1. Put all chili ingredients in a 6 qt. crockpot and mix until well combined. Set it on high for 4-5 hours or low for 8-9 hours.
  2. Prepare rice as indicated on package before serving. We use a rice cooker, and it takes appx. 45-50 minutes.
  3. Blend all onion cream ingredient in a high speed blender until well combined.
  4. To assemble, place some rice in the bottom of a shallow bowl, spoon chili on top, and drizzle a little onion cream sauce on top. You can also top with some micro greens if you'd like. I really enjoyed the slight textural crunch and fresh flavor that they added.
Notes
  1. All of the ingredients for this recipe were organic. Please look for organic ingredients when possible.
A Taste of Two Plates http://tasteoftwoplates.com/