Whole Food, Plant-based Recipes Inspired by the Blue Zone Diet - Brain and Life Magazine

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Pinto Bean and Tempeh Chili

Serves 4 – 6

• 3 tbsp. extra-virgin olive oil
• ½ cup diced red onion
• 1 8-ounce package tempeh
• 2 cloves garlic, minced
• ½ cup diced red bell pepper
• 1 ½ tsp. chipotle powder
• 1 ½ tsp. ground cumin
• 1 tsp. dried oregano
• 1 ½ tsp. salt
• 1 14-ounce can crushed tomatoes
• 1 14-ounce can diced tomatoes with their juices
• 1 15-ounce can pinto beans, drained and rinsed
• ¼ cup frozen white or yellow corn
• 2 tablespoons rough chopped cilantro leaves
• 1 avocado, diced – ½” dice

In large pot, warm oil over medium heat.  Add onion and tempeh. Sauté until onions have softened, five to seven minutes.

Add garlic, bell pepper, chipotle powder, cumin, oregano, and salt. Stir to combine, and sauté until pepper begins to soften, about three to four minutes longer.  Add crushed and diced tomatoes, beans, and corn.  Simmer for 10 minutes to allow flavors to meld.  Remove from heat and stir in cilantro. Divide evenly among bowls and garnish with avocado.

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Chickpea and Vegetable Soup

Serves 4 to 6

• 3 tbsp. extra-virgin olive oil
• 1 cup sliced leeks, white parts only
• 1 cup sliced carrots
• ½ cup sliced celery
• 2 cloves garlic, minced
• 1¼ tsp. salt
• ½ tsp. ground black pepper
• 1 ½ tsp. ground cumin
• ½ tsp. ground turmeric
• 4 ounces lacinato kale, stems removed and sliced into thin strips
• 3 cups low-sodium vegetable broth
• 1 15.5-ounce can chickpeas, drained and rinsed
• 1 tsp. lemon juice

In large pot, warm oil over medium-high heat. Add leeks, carrots, and celery and stir to combine. Cook for three to five minutes, or until vegetables begin to soften.  Stir occasionally to prevent leeks from burning. 

Sprinkle in garlic, salt, pepper, cumin, and turmeric and stir to combine.  Add kale and one cup vegetable broth.  Simmer over medium heat for five minutes to allow kale to soften.  Add chickpeas and remaining two cups vegetable broth. Continue simmering, partially covered for five minutes. Turn off heat and stir in lemon juice. Serve hot.

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Sweet Potato Salad

Serves 4

• 1 ½ pounds sweet potatoes
• ¼ cup extra-virgin olive oil
• 2 tbsp. apple cider vinegar
• 1 tbsp. whole-grain Dijon mustard
• ¾ tsp. salt
• ½ tsp. ground black pepper
• 3 tbsp. roughly chopped cilantro leaves
• 2 tsp. minced jalapeno pepper
• ¼ cup diced red onion

Peel sweet potatoes and cut into one-inch cubes. Place in medium pot, cover with cold water, place lid on top, and bring to a boil. Remove lid and reduce heat to low. Simmer for five minutes, or until sweet potatoes are easily pierced with a fork.

While sweet potatoes are cooking, make dressing: In a small bowl, whisk olive oil, vinegar, mustard, salt, and pepper.

Drain sweet potatoes in colander and run under cold water briefly to stop the cooking. Shake off remaining water and transfer to medium bowl. Pour dressing over sweet potatoes and stir to coat.  Add cilantro, jalapeno, and red onion and stir to combine. Chill for at least 30 minutes before serving. 

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Tofu and Greens Stir-fry with Tamari Cashews

Serves four

• 1 cup raw cashew pieces
• ¼ cup + 1 tbsp. low-sodium tamari or soy sauce, divided
• 1 tbsp. raw sesame seeds
• 8 ounces Rainbow Swiss Chard, rinsed
• 1 tbsp. rice wine vinegar
• 1 tbsp. toasted sesame oil
• 3 tbsp. extra-virgin olive oil, divided
• 1 lb. extra-firm tofu, drained and cut into 1” cubes
• 3 cloves garlic, minced
• 1 tbsp. minced fresh ginger

Preheat oven to 325°F.

In small bowl, combine cashews, 1 tbsp. tamari, and sesame seeds. Stir to coat. Transfer to small baking sheet and spread in even layer. Bake for five minutes. Stir cashews and bake for additional five minutes.  Remove from oven and stir again to prevent sticking.  Allow to cool on tray.

Cut off stems from Swiss Chard and slice into 1” pieces. Slice leaves into thin strips. In small bowl, combine remaining ¼ cup tamari, rice wine vinegar, and toasted sesame oil. 

In large sauté pan, warm 2 tbsp. olive oil over medium-high heat. Add tofu and cook 10 to 15 minutes. Stir occasionally with spatula until tofu is mostly golden on all sides. Remove tofu from pan and set aside while greens cook. 

Pour remaining 1 tbsp. olive oil into pan, add Swiss Chard stems, and cook for three minutes. Stir in garlic and ginger and cook another minute then toss in Swiss Chard leaves and stir. Pour tamari/rice wine vinegar/sesame oil mixture over greens. Reduce heat to low and continue cooking until most of liquid is gone. Place tofu in pan and warm until heated through then add cashews and stir to combine. Turn off heat and serve. 

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