Gluten Free Black Bean Chicken Flautas

Yields: 12

12 small gluten free or wheat flour tortillas

1 cup cooked shredded chicken

1 cup cooked black beans

1 large diced shallot

Handful chopped fresh cilantro or parsley

2 crushed garlic cloves

1 small chopped green chili, remove seeds

1 tablespoon cumin powder

Sea salt and black pepper

Extra virgin olive oil

Freshly grated parmesan cheese

Add extra virgin olive oil to a large skillet. When hot, saute chili, shallot, cilantro, cumin, and garlic until softened. Add chicken and black beans. Season with sea salt and black pepper.

Pre heat oven to 400 F.

Put one tablespoon of the chicken mixture in the center of a tortilla and sprinkle parmesan cheese on top. Roll up tortilla and place on a lightly greased cookie sheet, seam side down. Repeat with all of the tortillas until chicken mixture is gone. Sprinkle parmesan cheese over the rolled tortillas. Bake for 15 to 25 minutes, turning them over half way until crispy and golden brown.

Enjoy hot with dipping sauce of your choice.

Rice and Vegetable Bowl

2 cups cooked basmati rice

1 cup cooked pinto beans

1 cup cooked diced sweet potato

1 large shallot, diced

2 large garlic cloves, chopped

Handful fresh parsley chopped

Handful cherry tomatoes

Extra virgin olive oil

Sea salt and black pepper

In a deep sided skillet on high heat, cover the bottom with extra virgin olive. When hot, add shallot, tomatoes, garlic, and parsley. Season with sea salt and black pepper. Sauté until soft (about 2 to 4 minutes). Add rice, beans, and sweet and toss well to combine. Season with sea salt and black pepper. Drizzle extra olive oil over the top to serve. Garnish with fresh herbs.

Hearty Navy Bean Soup

1 lb cooked navy bean 

1 large shallot, chopped 

1 large bay leaf 

2 large garlic cloves, minced 

1 cup chopped ham (optional) 

3 cups chicken broth 

2 cups vegetable broth 

Extra Virgin olive oil 

Sea salt and black pepper

Cover the bottom of a large dutch oven or soup pot with olive oil.When hot,saute shallot, garlic, bay leaf, ham (optional), and beans on medium heat for 10 minutes to cook the shallot and garlic. Lower heat to low, add broth. Let the soup simmer for about 1 1/2 hours.

Remove bay leaf, Season to taste with sea salt and black pepper. Puree half the soup in a blender and stir back into the soup. Serve hot with drizzles of extra virgin olive oil and crusty bread.

Crispy Sweet and Spicy Chickpeas

4 cups cooked chickpeas

1 tablespoon whole grain mustard

1 tablespoon smoked paprika

1/4 cup extra virgin olive oil

1 teaspoon chili powder

1 teaspoon fresh garlic

1 tablespoon honey

1 lemon, juiced

Sea salt and black pepper

Preheat oven to 450 F

Combine all the ingredients. Season with sea salt and black pepper. Spread in a single layer on a lined baking sheets and bake for 40 to 50 minutes or until crispy and brown. Turn them over frequently during baking to avoid burning.

Chicken Bean Veggie Stew

8 pieces boneless, skinless, chicken thighs, cut into bite size pieces

1 cup white Navy beans

1 large carrot, cut into bite size pieces

1 large red potato, peel and cut into bite size pieces

1 red onion, cut into bite size pieces

2 large garlic cloves, crushed

Handful fresh parsley, chopped

1 tablespoon fresh sage, chopped

1/2 cup Extra virgin olive oil

Sea salt and black pepper

4 cups water

1/4 cup good drinking dry white wine

2 tablespoons organic chicken bouillon paste

Preheat oven to 350 F

Add all the ingredients into a large casserole dish. Lightly seasoned with sea salt and black pepper. Close and bake for three hours.

To serve, drizzle extra virgin olive oil and fresh lemon juice over the top with fresh parsley.

Crispy Black Bean Fritters with Creamy Cilantro Dipping Sauce

These quick-to-make fritters are full of flavor. To make them even lighter, separate the eggs and whisk the egg whites until they form soft peaks, then carefully stir in with all the other ingredients.

Crispy Black Bean Fritters:

3 cups black bean, cooked

1 large yellow pepper, remove seed, chop into small pieces

1 small white onion, diced 

2 garlic cloves, crushed

1 large tomato, chopped into small pieces

3 tablespoons chopped cilantro

1/2 cup all purpose unbleached flour

2 eggs, room temperature

Sea salt and black pepper 

Extra virgin olive oil (for frying)

Combine all the ingredients in a large bowl, stir well to combine (add more flour if it's not binding). Season with sea salt and black pepper. In a large skillet,add three tablespoons of oil to the pan on medium heat. When hot, add tablespoonfuls of the bean mixture. Fry on one side until golden brown and crispy (about 3 minutes). Flip over for a further three minutes. Remove and drain on a paper towel. Season with fresh black pepper and sea salt.

Serve with dipping sauce on the side

Cilantro Dipping Sauce:

1/2 cup sour cream or Greek yogurt

1/2 small green chili, seeded and finely chopped

1 small garlic clove, crushed

2 tablespoons chopped cilantro

1 teaspoon sugar Sea salt and black pepper

Blend all the ingredients for a smooth consistency. Season with sea salt and black pepper.