Southwestern Archives - Forks Over Knives

Southwest Salad Bowls with Quick Mango Salsa

Nancy Macklin, RDN — Fri, 21 Apr 2023 17:05:23 +0000

These hearty salad bowls are reminiscent of the beloved seven-layer bean dip you might enjoy as a party appetizer on game day, minus the unhealthy ingredients. A base of massaged kale is piled high with chewy quinoa, filling black beans, sweet corn, crunchy jicama, and creamy avocado to create a scrumptious symphony of Southwestern flavors. Store-bought salsa gets an upgrade when you stir in chunks of sweet mango and tangy lime juice to add tropical notes to this tasty dish. If you like spice, add some sliced jalapeños on top, or keep it mild with chopped cilantro. This is a great meal prep recipe to enjoy throughout the week: Simply prepare salads in individual 4-cup airtight containers (omitting avocado), store in the refrigerator for up to three days, and add the dressing and avocado just before serving.

For more hearty vegan salad recipes, check out these tasty ideas:

Yield: Makes 4 bowls

6 cups stemmed and chopped kale
4 cups cooked tricolor quinoa
1 15-oz. can no-salt-added black beans, rinsed and drained (1½ cups)
1 cup frozen fire-roasted corn, thawed
1 cup matchstick-cut jicama 1 medium green bell pepper, cut into bite-size strips
1 avocado, halved, seeded, peeled, and sliced
1 cup fresh salsa
1 cup chopped fresh mango
3 to 4 tablespoons lime juice
Sea salt, to taste
Freshly ground black pepper, to taste
Fresh cilantro, sliced scallions, and sliced fresh jalapeño chile (optional)

Instructions

Place kale in a large bowl. Using your fingers, rub leaves until they are tender and glossy.
In individual 4-cup bowls layer kale and the next six ingredients (through avocado). For dressing, in a small bowl stir together salsa, mango, and lime juice. Season with salt and black pepper. Spoon dressing over salads. If desired, sprinkle with cilantro, scallions, and jalapeño.

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Chile-Lime Jicama Nachos

Ellen Boeke — Thu, 08 Dec 2022 18:24:54 +0000

Who says chips have to be fried? Thin jicama slices give you the same crunch you crave in a heaping plate of nachos, without any of the added fat. Their crisp, cool texture makes the perfect base for a mountain of chili-spiced beans, veggies, and jalapeños. A homemade Chipotle Queso sauce is drizzled over the toppings to create a gooey, cheesy pile of deliciousness that’s perfect for digging into at a party or while watching your favorite sports team on TV. Feel free to get creative with the toppings, as well: Crumbled tempeh or tofu, marinated in a spicy Southwestern sauce, would make for a great addition to these nosh-worthy nachos!

For more vegan nacho recipes, check out these tasty ideas:

Yield: Makes 6 cups chips + 9 cups toppings

1 15-oz. can no-salt-added pinto beans, rinsed and drained (1½ cups)
1 cup frozen corn
2 teaspoons chili powder
2 lb. jicama, peeled, quartered, and cut into ⅛-inch-thick slices (6 cups)
¼ teaspoon sea salt
15-oz. can no-salt-added chickpeas, undrained
½ cup nutritional yeast
1 to 2 tablespoons chopped canned chipotle chiles in adobo sauce
2 cups shredded fresh spinach
1 cup chopped tomatoes
1 medium avocado, halved, seeded, peeled, and chopped
4 to 5 tablespoons unsweetened, unflavored plant-based milk
½ cup sliced scallions
3 tablespoons sliced black olives
1 jalapeño chile, thinly sliced

Instructions

In a small saucepan stir together beans, corn, and 1 teaspoon of the chili powder. Cook over medium until heated through, stirring occasionally.
Sprinkle jicama slices with the remaining 1 teaspoon chili powder and the salt.
For Chipotle Queso, in a blender or food processor combine chickpeas, nutritional yeast, and chipotle chiles in adobo sauce. Cover and blend. Gradually add plant-based milk until smooth and creamy. Pour into a small saucepan; heat through over medium.
Spread jicama slices on a large serving platter. Top with bean mixture, spinach, tomatoes, and avocado. Drizzle with Chipotle Queso. Sprinkle with scallions, black olives, and jalapeño.

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Southwest Spaghetti Casserole

Darshana Thacker Wendel — Mon, 21 Nov 2022 18:33:46 +0000

Whole wheat pasta, black beans, and Tex-Mex seasonings make this spaghetti casserole a true crowd-pleaser. Sweet potato puree lends its silky texture to the creamy, chile-infused sauce so every bite is packed full of savory flavors. A hearty jumble of zucchini, bell pepper, corn, and tomatoes bring bursts of fresh produce to balance out the smoky profile and load your plate up with nutrient-dense veggies. Top each serving with fresh scallions and cilantro, and you’ve got a comforting meal that will be gobbled up by kids and adults alike.

Tip: If you can’t find canned sweet potato puree, bake, peel, and mash enough sweet potatoes to make 1½ cups.

For more vegan casserole recipes, check out these tasty ideas:

Broccoli and Brown Rice Casserole with Chickpeas
Indian-Spiced Cauliflower and Potato Casserole
Harvest Vegetable Casserole with Lentils and Gravy
Or check out our full roundup of vegan casseroles.

Yield: Makes one 13×9-inch casserole

12 oz. whole grain spaghetti
1 15-oz. can sweet potato puree (1½ cups)
½ cup nutritional yeast
2 tablespoons cashew butter
2 tablespoons tomato paste
1 tablespoon ancho chile powder
1 tablespoon onion powder
8 cloves garlic, minced
1½ teaspoons dried Mexican oregano, crushed
¼ teaspoon chile de árbol powder or cayenne powder
Sea salt, to taste
1 cup chopped onion
1 small zucchini, cut into ½-inch dice (1 cup)
1 red bell pepper, cut into ½-inch dice (1 cup)
1 cup fresh or frozen corn
1 15-oz. can black beans, rinsed and drained (1½ cups)
1 15-oz. can fire-roasted tomatoes, undrained
½ teaspoon ground cumin
¼ cup thinly sliced scallions
2 tablespoons chopped fresh cilantro

Instructions

Preheat oven to 350°F. Cook spaghetti according to package directions until al dente (2 minutes less than directions); drain. Return to pot.
For sauce, in a blender combine the next six ingredients (through onion powder), 2 of the minced garlic cloves, ½ teaspoon of the oregano, the chile de árbol powder, and 2 cups water. Cover and blend until smooth. Season with salt.
In a bowl combine the next seven ingredients (through cumin) and the remaining 6 minced garlic cloves and 1 teaspoon oregano.
Add half of the sauce to the spaghetti and mix well. Spread spaghetti evenly in a 13×9-inch baking dish. Spread vegetable mixture evenly over spaghetti. Drizzle 1 cup of the remaining sauce over top.
Bake 30 to 35 minutes or until top and edges start to brown. Let stand a few minutes before serving. Garnish with scallions and cilantro.

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Black Bean Polenta Cakes with Pepper-Cilantro Salsa

Shelli McConnell — Tue, 14 Jun 2022 17:14:57 +0000

Enjoy these scrumptious polenta cakes for breakfast, lunch, or dinner. Unlike standard Italian-inspired polenta recipes, this one adds hearty black beans and smoky spices into the mix, which is then baked and sliced into savory cakes. A quick-chopped salsa composed of peppers, onions, cilantro, and lime juice adds extra Southwestern flavor to this easy and versatile meal. If you like your veggies slightly charred, throw them on the grill instead of in the oven to bring smoky flair to the dish.

Yield: Makes 8 polenta cakes + 5 cups salsa

1½ cups dry polenta
1 teaspoon chili powder
1½ 15-oz. cans no-salt-added black beans, rinsed and drained (2¼ cups)
1 cup chopped fresh cilantro
Sea salt, to taste
Freshly ground black pepper, to taste
3 medium red and/or yellow bell peppers, halved and seeded
2 medium fresh poblano chiles, halved and seeded
2 medium onions, thickly sliced
2 tablespoons lime juice
Lime wedges

Instructions

Line a 13×9-inch baking pan with parchment paper. In a large saucepan bring 6 cups water to boiling. Gradually whisk in polenta and chili powder. Reduce heat to medium-low; cook about 25 minutes or until mixture is thick and creamy, stirring occasionally. Remove pan from heat. Stir in beans and ½ cup of the cilantro; season with salt and pepper. Spread polenta in prepared pan. Let cool. Cover and chill about 2 hours or until set.
Preheat oven to 400°F. Line a large baking sheet with parchment paper. Arrange bell peppers, chiles, and onions in a single layer. Drizzle with lime juice.
Roast 20 to 25 minutes or until tender and starting to brown. Peel bell peppers. Coarsely chop bell peppers, poblanos, and onion. In a medium bowl combine chopped vegetables and the remaining ½ cup cilantro.
Meanwhile, cut polenta into four rectangles; cut each in half diagonally. In an extra-large nonstick skillet heat polenta pieces, in batches, over medium about 6 minutes or until heated through and lightly browned, turning once. Top with vegetable mixture. Serve with lime wedges.

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Southwestern Savory Oatmeal

Nancy Macklin, RDN — Tue, 21 Sep 2021 17:16:23 +0000

Give your morning routine some Southwestern flair with this bowl of savory oatmeal goodness. Hearty black beans, tender sweet potatoes, and warming spices transform traditional rolled oats into a creamy dish packed full of rich flavor and texture. Feel free to get creative with your fresh toppings (we love avocado and pico de gallo), or even spoon the oat mixture into corn tortillas as a delicious taco filler! Use certified gluten-free oats to make this recipe gluten-free.

Tip: To cook sweet potatoes, in a medium saucepan combine cubed sweet potato and enough water to cover. Bring to boiling; reduce heat. Simmer, covered, 10 minutes or until just fork-tender.

Yield: Makes 4½ cups

2 cups low-sodium vegetable broth
½ teaspoon chili powder
¼ teaspoon ground cumin
1 cup rolled oats
1 cup cooked cubed sweet potato (see tip in recipe intro)
¾ cup cooked or no-salt-added canned black beans, rinsed and drained
Sea salt, to taste
½ of an avocado, seeded, peeled, and sliced
¼ cup fresh salsa (homemade or purchased)
2 tablespoons chopped fresh cilantro
Lime, cut into wedges
Fresh jalapeño chile pepper slices (optional)

Instructions

In a medium saucepan bring vegetable broth, chili powder, and cumin to boiling. Stir in oats. Reduce heat. Simmer, uncovered, 4 minutes, stirring occasionally. Stir in sweet potato and black beans; cook 1 to 2 minutes or until heated through. Remove from heat. Cover and let stand 2 minutes. Season to taste with salt.
Spoon oats into bowls. Top with avocado, salsa, cilantro, lime wedges, and, if desired, jalapeño pepper slices.

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Southwest Chipotle Tostadas

Carla Christian, RD, LD — Tue, 04 Jun 2019 17:26:54 +0000

Get out a knife and fork to enjoy these loaded Southwest-inspired vegan tostadas. They’re as quick and easy as they are crunchy and delicious.

Yield: Makes 4 tostadas

4 6-inch corn tortillas
1 15-oz. can no-salt-added pinto beans, rinsed and drained
¼ cup refrigerated fresh salsa
½ teaspoon ground cumin
½ teaspoon ground chipotle chile pepper or chili powder
Sea salt and freshly ground black pepper, to taste
½ of a medium avocado, seeded and peeled
3 tablespoons unsweetened plant milk, such as almond, soy, cashew, or rice
1 cup shredded romaine lettuce
1 cup chopped tomato
½ cup sliced scallions
1 lime, cut into 4 wedges

Instructions

Preheat oven to 400°F. Place tortillas directly on middle oven rack. Bake 5 minutes or until lightly browned and crisp.
In a small bowl mash beans with a fork. Stir in salsa, cumin, and ground chipotle pepper. Season with salt and black pepper. In another small bowl mash avocado. Whisk in milk until smooth.
Spread tortillas with bean mixture. Top with lettuce, cabbage, tomato, and scallions; drizzle with avocado mixture. Serve with lime wedges.

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Southwest Rice Rolls

Carla Christian, RD, LD — Fri, 07 Dec 2018 02:34:24 +0000

Nori rolls are a great way to turn almost any combination of grains and veggies into convenient bite-size, take-along morsels. This vegan sushi recipe offers a fun variation on the Japanese classic. It calls for short-grain brown rice that’s seasoned with tomato sauce and chili powder. Then, Southwestern favorites like avocado and jalapeño are used for the filling. Finally, the rolls are served with fresh salsa and lime wedges instead of soy sauce. Once you’ve tried nori rolls without the usual Japanese ingredients, you’ll want to make them with everything. They’re a particularly good way to use up leftover cooked grains for lunch or dinner the next day.

Yield: Makes 40 pieces

1½ cups short-grain brown rice
½ cup tomato sauce
2 teaspoons chili powder
1 teaspoon garlic powder
5 8-inch-square sheets nori (seaweed)
1 avocado, thinly sliced
1 cup bite-size strips red bell pepper
1 fresh jalapeño, seeded and cut into bite-size strips
1 cup chopped fresh tomatoes
¼ cup finely chopped red onion
¼ cup snipped fresh cilantro
2 tablespoons fresh lime juice (from about 1 lime)
¼ teaspoon sea salt
Lime wedges

Instructions

Heat a 10-inch skillet over medium heat. Add the rice; cook and stir for 1 minute. Stir in 3 cups of water, the tomato sauce, chili powder, and garlic powder. Bring to a boil over high heat, stirring occasionally. Reduce heat to medium-low. Cover pan and simmer for 45 minutes. Remove from heat and let stand, covered, for 10 minutes. Spread the rice on a baking sheet; cool to room temperature.
For each roll, lay a sheet of nori on a sushi mat lined with plastic wrap. Using damp fingers, spread 1 scant cup of rice over the sheet to within 1 inch of the top edge. Arrange the avocado, bell pepper, and jalapeño crosswise on the rice, just below the center. Roll up from the bottom edge and press to seal the seam, brushing the edge with a little water if needed. Cut each roll into eight pieces. Arrange on a platter.
Combine the tomatoes, onion, cilantro, lime juice, and salt in a small bowl. Serve the nori rolls with salsa and lime wedges.

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Southwestern Potato Bowl

Rip Esselstyn — Fri, 20 Jan 2017 23:26:20 +0000

What is more filling than potatoes? And what packs more Southwestern flavor than Ro-Tel Diced Tomatoes and Green Chilies? Nothing and no one. So, giddyup! It’s time for a quick and hearty vegan potato bowl.

(Editor’s Note: If you can’t find the Ro-Tel brand, you can substitute with any other diced tomatoes with green chilies.)

Recipe from The Engine 2 Seven-Day Rescue Diet.

Yield: Makes 2 bowls

4 large Yukon Gold potatoes, scrubbed
1 (15-ounce) can pinto beans, drained, rinsed, and mashed
½ to 1 cup Ro-Tel Diced Tomatoes and Green Chilies (look for no- or low-salt versions)
8 ounces frozen corn (we prefer white corn as it is sweeter!)
1 red bell pepper, diced
2 scallions (white and green parts), chopped
2 to 4 cups fresh spinach
Fresh cilantro, for garnish
Hot sauce

Instructions

Prepare the Yukon Gold potatoes any way you prefer: Microwave the potatoes, two at a time, for 8 to 10 minutes, or until each potato is cooked through. Or preheat the oven to 375°F. Place the potatoes directly on the oven rack. Bake for 45 minutes to 1 hour, or until cooked through.
Place the beans in a microwavable bowl and heat for 60 seconds. Or, if you prefer to use the stovetop, place the beans in a small pot over medium-high heat, stirring occasionally, for about 2 minutes, or until thoroughly warmed. With the backside of a fork, smash about half of the beans. Add the desired amount of Ro-Tel tomatoes to the beans, along with the corn, pepper, and green onion. Set aside.
In the base of 2 large bowls, place a layer of fresh spinach, followed by the potato, cut in half or cubed (your choice). Add the bean mixture on top of the potato and garnish with cilantro and a few shakes of your favorite hot sauce. Don’t forget to serve along with a green salad or a heaping helping of cooked greens.

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