This week’s ingredient is another pantry staple: tomatoes! Specifically, the canned variety.

Tomatoes are great sources of vitamin C and the carotenoid known as lycopene.

Lycopene may help protect us from some forms of cancer due to its antioxidant potential!

They are also high in the minerals copper, iron, and zinc.

Believe it or not, you can do a lot with a humble can of tomatoes (besides making tomato sauce). So today, we are going to be making a homemade salsa, baked beans, and a three bean chili.

You can find the recipes for each of these dishes below, along with the YouTube video.

https://youtu.be/0vMI_f9SIpA

Homemade Canned Tomato Salsa

Cook and Prep Time: 5 minutes

Serves: 6-8 people

You Need
  • 1 small can Diced Tomatoes, with juices
  • 1 Green Bell Pepper, diced
  • 3-4 cloves Garlic,
  • ½ Red Onion, chopped
  • 1 Lime, juiced
  • ¼ cup Cilantro
  • Salt, to taste
  • Black Pepper, to taste
  • 1 tbsp. Red Chili Flakes or Chili Powder (optional)
DIRECTIONS
  1. Rinse and chop the produce accordingly.
  2. (Optional) Set a pan to medium heat.  Add 1 tbsp. olive oil.  Once hot, add onion and bell pepper.  Sauté until onion is translucent, 4-5 minutes.  Add garlic, and sauté for 1 minute more.
  3. Place all ingredients in a food processor.  Pulse until smooth.
  4. Enjoy!

Baked Beans

Serves 2

Cook and Prep Time: 30 minutes

You Need:
  • 1 15.5oz cans Navy beans, rinsed and drained
  • 1 15.5oz can Crushed Tomatoes
  • 2 cloves Garlic, minced
  • 1 small White Onion, diced
  • 1 tbsp. Olive Oil
  • 1 tbsp. Apple Cider Vinegar
  • 1 tbsp. Maple Syrup, Coconut Nectar, or ½ tbsp. Honey
  • 1 tbsp. Tamari*
  • 1 tbsp. Ground Cumin
  • 1 tbsp. Turmeric
  • 1 tbsp. Black Pepper
  • Salt, to taste

*Liquid Aminos can be substituted here

DIRECTIONS
  1. Rinse and chop the produce accordingly
  2. In a pan on medium heat, add olive oil.  Once heated, add garlic and onion, and sauté until aromatic, 1-2 minutes.
  3. Add tomatoes, beans, turmeric, cumin, salt, pepper, apple cider vinegar, maple syrup, and tamari.  Stir to combine and raise to high heat.
  4. Once boiling, reduce to a simmer and cook until beans begin to thicken, 5-6 minutes.  Stir frequently.
  5. Serve with sourdough toast or as a side dish.  Top with fresh herbs or avocado.  Enjoy!

Three Bean Chili

Cook and Prep Time: 45- 60 minutes

Serves: 4-6

You Need:
  • 1 Yellow Onion, diced
  • 1 head Garlic, chopped
  • Olive Oil
  • 1 small can Black Beans, rinsed and drained
  • 1 small can Kidney Beans, rinsed and drained
  • 1 small can Pinto Beans, rinsed and drained
  • 1 Green Bell Pepper, diced
  • 1 small (15 oz.) can Diced Tomatoes
  • 1 small (15 oz.) can Tomato Puree
  • 2 cups Vegetable Broth or Water
  • 1 tbsp. Cumin Powder
  • 1 tbsp. Chili Powder
  • 1 tbsp. Smoked Paprika
  • Salt, to taste
  • Black Pepper, to taste
  • ¼ cup Cilantro, chopped
  • 1 Lime, cut into quarters
DIRECTIONS
  1. Rinse and chop the produce accordingly. 
  2. Set a large pot to medium heat.  Once hot, add 1 tbsp. olive oil.  Add onion to the pot and cook for 4-5 minutes, until translucent.  Then, add garlic, cooking for about 1 minute more, until fragrant.
  3. Add all ingredients, except cilantro and lime, to your pot.  Stir to combine. Bring mixture to a boil.  Once boil, cover, and reduce heat to a simmer.  Cook for 20 minutes minimum, stirring occasionally. 
  4. Serve chili in bowls.  Then, garnish with lime and cilantro.  Enjoy!