1. Recipe: Black Bean Chili with Goat Cheese Ingredients: 1 Tbsp Olive Oil1 White Onion, chopped3 Garlic Cloves, minced2 Zucchini, sliced into rounds2 Carrots, sliced into thin rounds1 Yellow Bell Pepper, chopped2 tsp Habanero Chili Powder2 tsp Cayenne Chili Powder1 tsp Cumin2 cans Black Beans, rinsed and drained1 small can Tomato Paste1 cup Corn, frozen, canned or fresh3-4 cups Watersalt and pepper8 oz of Goat Cheese1 large Avocado, slicedDirections:Heat oil in pan and add onions and garlic. Cook till they are translucent.  Add vegetables, chili powders, and cumin, cook over medium heat stirring occasionally.  When vegetables become tender, about 10 minutes, add beans and corn, cook for about 1 minute.  Add one cup of water at a time and simmer.  After about 10 minutes add another cup and the remaining cup if too thick.  Continue to simmer for another 10 minutes.  Season to taste with salt and pepper.  Serve with chunks of avocado and goat cheese. Also tastes great with pita chips.
  2. Leek, Cannellini Bean & Couscous Soup A wonderfully healthy recipe just in time for the winter months!  Cannellini beans are known as the white kidney bean or the great northern bean.  When cooked they have a nutty flavor and are rich in protein, iron, magnesium and fiber.  Nutritional Information: Calories: 371.99 kcalCarbohydrates: 63.71 gFat: 5.42 gProtein: 13.03 gFiber: 64%Vitamin A: 97%Potassium: 18%Vitamin B6: 18%Magnesium: 17%Iron: 15% Ingredients:2 cups Cannellini Beans, dried1 Tbsp Olive Oil4 Garlic Cloves, minced1/2 Med White Onion, finely chopped1 Leek, chopped2 tsp Sea Salt1 Tbsp Cumin1 tsp Cayenne Pepper6 cups Vegetable Broth1 cup Whole Wheat Couscous Instructions: Rinse then soak cannellini beans overnight. Dump soaking water, rinse again and refill pot about 2 inches over beans. Bring to a boil then simmer for about 45 minutes or until slightly tender. Do not overcook.  Drain and set aside.In a large pot heat olive oil over medium heat. Saute garlic, onion and leeks till tender. Season with salt, cumin, and cayenne pepper and cook for 5 minutes. Add beans and broth, bring to a low boil, reduce heat and simmer for about 10 minutes. Remove from heat and add couscous, stirring well. Cover and let sit for about 5 minutes to allow the couscous to cook.  Serve immediately.
  3. Leek & Cannellini Bean Couscous Cannellini beans are a large white kidney bean which provide folate, iron and magnesium.  Ingredients: 1 1/2 cups Cannellini Beans, dried 1 Tbsp Olive Oil 4 Garlic Cloves, minced 1/2 Med White Onion, finely chopped 1 Shallot, finely chopped 1 Leek, chopped 2 tsp Sea Salt 1 Tbsp Cumin 1 tsp Cayenne Pepper 2 cups Vegetable Broth 1 cup Whole Wheat Couscous 1/3 cup Cilantro, chopped Instructions:Rinse then soak cannellini beans overnight. Dump soaking water, rinse again and refill pot about 2 inches over beans. Bring to a boil then simmer for about 45 minutes or until slightly tender. Do not overcook.  Drain and set aside.In a large pot heat olive oil over medium heat. Saute garlic, onion,shallot and leeks till tender. Season with salt, cumin, and cayenne pepper and cook for 5 minutes. Add beans and broth, bring to a low boil, reduce heat and simmer for about 10 minutes. Remove from heat and add couscous, stirring well. Cover and let sit for about 5 minutes to allow the couscous to cook.  Garnish with cayenne pepper and serve immediately.

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