A bunch of recipes to start with

Condiments/Lemon-Garlic Vinaigrette.md

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+# Lemon-Garlic Vinaigrette
+
+![Lemon-Garlic Vinaigrette](https://git.john.me.tz/Recipes/images/lemon-garlic_vinaigrette.webp "Lemon-Garlic Vinaigrette")
+
+Prep time: 5 minutes
+
+Yields: 10 servings
+
+* 3/4 cup olive oil
+* 5 tablespoons red-wine vinegar
+* 3 tablespoons lemon juice
+* 1 1/2 tablespoons dijon mustard
+* 1 clove garlic grated
+* 3/4 teaspoon salt
+* ground pepper to taste
+
+1. Emulsify
+
+Combine all ingredients except oil into a food processor. On medium or high setting, begin to process ingredients. Slowly drizzle in oil while processor continues to run. Store in air-tight jar for up to 1 week.
+
+## Nutrition information
+
+Per 2 Tbsp. Serving:
+
+* 130 calories
+* fat 14g
+* sodium 191mg
+* saturated fat 2g

Curries/Coconut Chickpea Curry.md

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+# Vegan Coconut Chickpea Curry
+
+![Coconut Chickpea Curry](https://git.john.me.tz/Recipes/images/coconut_chickpea_curry.webp "Coconut Chickpea Curry")
+
+Cook time: 20 minutes
+
+Yields: 4 servings
+
+Rice:
+
+* 2/3 cup brown rice
+* 1 1/2 cup water
+
+Curry Sauce:
+
+* 1 x 12oz can coconut milk
+* 2+ tablespoons red curry paste
+
+Curry:
+
+* 2 teaspoons avocado or canola oil
+* 1 cup onion, chopped
+* 1 cup bell pepper, diced
+* 1 medium zuccini, halved and sliced
+* 1 x 15oz can chickpeas (1/2 dried beans, cooked)
+* 1/2 cup vegetable broth
+* 4 cups baby spinach
+
+1. Rice
+
+Bring water to a boil. Add rice. Reduce heat to medium. Cook covered until all water is absorbed. Still occasionally.
+
+2. Curry Sauce
+
+Wisk together coconut milk and curry paste. Slowly bring up to temperature over medium-low heat.
+
+3. Curry
+
+Heat oil in a skillet over medium-high heat. Add onion, pepper and zuccini. Cook, stirring often, until vegetables have browned (5-6 minutes). Add chickpeas, broth and curry sauce. When mixture reaches a soft boil reduce to medium-low and simmer until vegetables are soft (4-6 minutes).
+
+4. Serve
+
+Stir in spinach just before serving. Serve 1 1/2 cups of curry over 1/2 cup of rice.
+
+## Nutrition information
+
+Per Serving:
+
+* 471 calories
+* protein 10.9g
+* carbohydrates 65.8g
+* dietary fiber 10.7g
+* sugars 12.3g
+* fat 18g
+* saturated fat 8.2g
+* cholesterol 3.8mg
+* vitamin a iu 5023.5IU
+* vitamin c 79.2mg
+* folate 99.1mcg
+* calcium 119.1mg
+* iron 4.2mg
+* magnesium 119.8mg
+* potassium 489mg
+* sodium 576.2mg
+* thiamin 0.3mg
+* added sugar 7g
+
+Exchanges:
+
+* 3 fat
+* 3 starch
+* 2 vegetables
+* 1 carbohydrate
+* 1/2 lean protein

Curries/Zuccini Noodle Curry.md

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+# Tofu & Vegetable Curry with Zuccini Noodles
+
+![Zuccini Noodle Curry](https://git.john.me.tz/Recipes/images/zuccini_noodle_curry.webp "Zuccini Noodle Curry")
+
+Cook time: 30 minutes
+
+Yields: 4 servings
+
+Tofu:
+
+* 2 tablespoons sesame oil
+* 1 x 14oz block extra-firm tofu, 1cm cubed
+
+Curry Sauce:
+
+* 1 x 14oz can coconut milk
+* 2 tablespoons red curry paste
+* 1 tablespoon lime juice
+* 2 cloves garlic, grated
+* 1/2 teaspoon salt
+
+Curry:
+
+* 1 tablespoon avocado or olive oil
+* 1 x 8oz package mushrooms, sliced
+* 1 bunch scallions, roughly chopped
+* 6 cups kale, chopped
+* 2 x 10oz packages zuccini noodles (2 large zuccinis, julienned)
+
+1. Tofu
+
+Heat sesame oil in a large skillet over medium-high heat. Pat tofo dry, add to pan. Cook in a single laye, turning every 3-4 minutes until all sized are golden. Transfer to plate.
+
+2. Curry Sauce
+
+Wisk together all ingredients while waiting for Tofu to cook.
+
+3. Curry
+
+Heat oil in a pan over medium-high heat. Add all Curry ingredients except kale and zuccini. Cook until mushrooms have released their liquid and started to brown (about 5 minutes). Reduce heat to medium. Add kale, tofu and Curry Sauce. Stir frequently until kale is wilted (2-3 minutes). Set aside.
+
+4. Zuccini Noodles
+
+Cook zuccini noodles according to directions. If using fresh zuccini, simply add to pan with 2 tables spoons of water, warm on medium, covered until heated through (1-2 minutes)
+
+4. Serve
+
+Serve 1 cup of curry over 1 cup of zuccini noodles.
+
+## Nutrition information
+
+Per Serving:
+
+* 428 calories
+* protein 16g
+* carbohydrates 17.4g
+* dietary fiber 5.3g
+* sugars 6.5g
+* fat 36.5g
+* saturated fat 21.1g
+* vitamin a 2907.4iu
+* vitamin c 62.4mg
+* folate 125.1mcg
+* calcium 297.3mg
+* iron 6.4mg
+* magnesium 129.4mg
+* potassium 1105.8mg
+* sodium 517.7mg
+* thiamin 0.2mg
+
+Exchanges:
+
+* 5 1/2 fat
+* 2 vegetables
+* 1 1/2 medium-fat protein

Lunch Bowls/Beet Kale Avocado Grain Bowl.md

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+# Beet Kale Avocado Superfood Grain Bowl
+
+![Beet Kale Avocado Grain Bowl](https://git.john.me.tz/Recipes/images/beet_kale_avocado_grain_bowl.jpg "Beet Kale Avocado Grain Bowl")
+
+Prep time: 15 minutes
+
+Yields: 4 servings
+
+* 2/3 cup quinoa
+* 1/2 cup hummus
+* 2 tablespoons lemmon juice
+* 1 x 5oz package baby kale
+* 1 cup pickled beets
+* 1 cup edamame, garbanzo or lima beans
+* 1 avocado, sliced
+* 1/4 cup unsalted sunflower seeds or other nuts, toasted
+
+1. Boil quinoa
+
+Boil quinoa in 1 1/3 cups of water. Set aside to cool.
+
+2. Dressing
+
+Wisk hummus and lemon juice in a bowl. Thin with water until it reaches a dressing consistency. Refridgerate separately if not being served immediately.
+
+3. Portion into bowl
+
+Divide kale evenly into 4 bowls. Top each with quinoa (about 1/2 cup), 1/4 cup sliced beets, 1/4 cup beans, and 1 tablespoon of seeds/nuts. Refridgerate for up to 4 days.
+
+4. Serve
+
+Top with 1/4 sliced avocado and hummus dressing.
+
+## Nutrition information
+
+Per Serving:
+
+* 381 calories
+* protein 16.2g
+* carbohydrates 43.1g
+* dietary fiber 13.2g
+* sugars 7.7g
+* fat 18.6g
+* saturated fat 2.4g
+* vitamin a 3764iu
+* vitamin c 55mg
+* folate 341.8mcg
+* calcium 126.3mg
+* iron 4.6mg
+* magnesium 161.2mg
+* potassium 1065.8mg
+* sodium 188.2mg
+
+Exchanges:
+
+* 2 1/2 fat
+* 2 starch
+* 1 lean protein
+* 1/2 high-fat protein
+* 1/2 vegetable

Lunch Bowls/Thai Spaghetti Squash.md

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+# Thai Spaghetti Squash with Peanut Sauce
+
+![Thai Spaghetti Squash](https://git.john.me.tz/Recipes/images/thai_spaghetti_squash.webp "Thai Spaghetti Squash")
+
+Cook time: 25 minutes
+
+Yields: 4 servings
+
+* 2 1/2 to 3 pound spaghetti squash, halved and seeded.
+* 1/2 cup smooth natural peanut butter
+* 1/4 cup soy sauce
+* 1/4 cup water
+* 1 tablespoon rice vinegar
+* 1 tablespoon maple syrup
+* 1 teaspoon garlic, minced
+* 1/2 teaspoon red pepper flakes, crushed
+* 1 cup edamame, garbanzo or lima beans
+* 1/2 cup red bell pepper, halved and thinly sliced
+* 1 medimu carrot, shreaded
+* 1/4 cup sliced scallions
+* 1/4 cup chopped peanuts
+* 1/4 cup fresh cilantro
+* Lime wedges
+
+1. Prepare squash
+
+    a. Place squash halves, cut-side down, in a microwave-safe dish. Add 2 tablespoons of water. Microwave, uncovered, on high until flesh is tender (10-15 minutes)
+
+    b. Rub cut rim of squash halves with oil and place cut-side down on a baking sheet. Bake until tender (40-50 minutes) at 400 degrees F.
+
+When cool enough to handle, scrape flesh into a large bowl with a fork. Let cool for 10 minutes.
+
+2. Sauce
+
+Whisk together peanut butter, soy sauce, water, vinegar, maple syrup, garlic and red pepper flakes until smooth.
+
+3. Combine
+
+When squash has cooled, add beans, bell pepper, carrot and scallions in a bowl. Drizzle with peanut sauce, toss until coated.
+
+4. Serve
+
+Portion one heaping cup per bowl or microwave safe container. When ready to eat, garnish with peanuts, cilantro and lime wedges.
+
+## Nutrition information
+
+Per Serving:
+
+* 419 calories
+* protein 17.6g
+* carbohydrates 32.8g
+* dietary fiber 8.8g
+* sugars 12.5g
+* fat 24g
+* saturated fat 3.7g
+* vitamin a iu 3664.4IU
+* vitamin c 32.8mg
+* folate 169.7mcg
+* calcium 93.2mg
+* iron 2.8mg
+* magnesium 72.1mg
+* potassium 567.8mg
+* sodium 855.9mg
+* thiamin 0.2mg
+* added sugar 3g
+
+Exchanges:
+
+* 5 1/2 fat
+* 3 1/2 vegetables
+* 1/2 lean protein
+* 1/2 starch

Salad/Citrus Arugula Salad.md

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+# Citrus and Arugula Salad
+
+![Citrus and Arugula Salad](https://git.john.me.tz/Recipes/images/citrus_arugula_salad.webp "Citrus and Arugula Salad")
+
+Prep time: 10 minutes
+
+Yields: 4 servings
+
+Dressing:
+
+* 2 tablespoons olive oil
+* 2 tablespoons lime juice
+* 1 tablespoon tarragon
+* 2 teaspoons finely chopped jalapenos
+* 2 pinches salt
+* 1 pinch pepper
+
+Salad:
+
+* 2 small tangerinse, peeld and sliced
+* 1 medium blood orange, peeled and sliced
+* 3 packed cups baby arugula
+* 1 avacado, chopped
+* sliced almonds, toasted
+
+
+1. Dressing
+
+Add all dressing components except oil to food processor. Process at medium or high speed. While running, drizzle in oil slowly.
+
+2. Salad
+
+Add all salad components except almonds to a large bowl, drizzle with dressing, gently toss salad until coated.
+
+3. Serve
+
+Portion 1 1/2 cups per plate. Garnish with almonds.
+
+## Nutrition information
+
+Per Serving:
+
+* 183 calories
+* protein 2.1g
+* carbohydrates 14g
+* dietary fiber 5.1g
+* sugars 7.3g
+* fat 14.6g
+* saturated fat 2.1g
+* vitamin a 544.5iu
+* vitamin c 48.2mg
+* folate 75.4mcg
+* calcium 58.2mg
+* iron 0.6mg
+* magnesium 30.4mg
+* potassium 446mg
+* sodium 153.6mg
+
+Exchanges:
+
+* 3 1/2 fat
+* 1/2 fruit

Sauces/Pad Thai Sauce.md

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+# Pad Thai Sauce
+
+![Pad Thai Sauce](https://git.john.me.tz/Recipes/images/Pad Thai Sauce.jpg "Pad Thai Sauce")
+
+Prep time: 5 minutes
+
+Yields: 4 cups; 12 servings
+
+* 1/4 cup sriracha
+* 1/2 cup soy sauce
+* 1/4 cup tamarind sauce
+* 1 cup peanut butter (add 3 tablespoons of white sugar if using natural peanut butter)
+* 1 1/2c veg stock
+* juice of 2 limes
+
+Melt peanut butter with a few teaspoons of stock. Once fully liquified, add remaining ingredients, shisk thoroughly together and bring to a slow boil. Reduce heat to low and whisk rapidly for 1 minute.
+
+Portion into air-tight jars. Refridgerate or freeze if not being used in 1 week.
+
+## Nutrition information
+
+Per 1/3 cup. Serving:
+
+* 153 calories
+* fat 11.2g 
+* saturated fat 1.5g
+* polyunsaturated fat 2.1g
+* monounsaturated fat 5g
+* sodium 741mg
+* carbohydrate 10.4g
+* dietary fiber 1.5g
+* sugar 6g
+* protein 7g
+* calcium 10.5mg
+* iron 4.2mg
+* potassium 180mg
+* vitamin c 2mg

Sides/Stuffed Sweet Potato.md

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+# Stuffed Sweet Potato with Hummus Dressing
+
+![Stuffed Sweet Potato](https://git.john.me.tz/Recipes/images/stuffed_sweet_potato.webp "Stuffed Sweet Potato")
+
+Prep time: 10 minutes
+
+Cook time: 30 minutes
+
+Yields: 2 servings
+
+* 2 medium sweet potato, scrubbed
+* 1 tablespoon oil
+* 1 cup kale, chopped
+* 1 cup black beans (1/2 cup dried beans, cooked)
+* 1/4 cup hummus
+* 2 tablespoons water
+
+1. Bake potatos
+
+Poke potatoes all over with a fork. Rub skin of potatoes with a thin layer of oil. Bake in an oven at 350 degrees F (30 minutes), or on a barbeque over indirect heat (25 minutes). Turn a few times.
+
+2. Prepare filling
+
+Wash kale and drain. Trim stems. Wilt kale in a saucepan over medium-high heat. Add beans. Add water if pan becomes completely dry. Continue cooking covered until beans are heated through (2-3 minutes).
+
+3. Stuff potatos
+
+Split potatoes and spread opening. Top with kale and bean mixture.
+
+4. Prepare dressing
+
+While potato cools to a safe temperature, add hummus to a disk. Wisk in water until it reaches the desired consistency. Should be about the thickness of a pasta sauce.
+
+5. Serve
+
+Serve as a side on a plate. Drizze with hummus dressing. Garnish with scallions or green onion, if desired.
+
+## Nutrition information
+
+Per Serving:
+
+* 472 calories
+* protein 21.1g
+* carbohydrates 85.3g
+* dietary fiber 22.1g
+* sugars 19.9g
+* fat 7g
+* saturated fat 1.2g
+* vitamin a 35809.9iu
+* vitamin c 55.1mg
+* folate 201.6mcg
+* calcium 191mg
+* iron 6.7mg
+* magnesium 98.9mg
+* potassium 1672.7mg
+* sodium 489.1mg
+* thiamin 0.6mg
+
+Exchanges:
+
+* 4 starch
+* 1 1/2 lean protein
+* 1/2 medium-fat protein
+* 1/2 carbohydrate

Soups/Cauliflower Potato Curry Soup.md

@@ -1,6 +1,6 @@
 # Roasted Cauliflower & Potato Soup
 
-![Cauliflower Potato Curry Soup](https://git.john.me.tz/Recipes/images/cauliflower_potato_curry_soup.jpg "Cauliflower Potato Curry Soup")
+![Cauliflower Potato Curry Soup](https://git.john.me.tz/Recipes/images/cauliflower_potato_curry_soup.webp "Cauliflower Potato Curry Soup")
 
 Prep time: 30 minutes
 
@@ -60,7 +60,7 @@ Per Serving:
 * sugars 8.3g
 * fat 14.8g
 * saturated fat 10.1g
-* vitamin a 1900IU
+* vitamin a 1900iu
 * vitamin c 52.2mg
 * folate 73.8mcg
 * calcium 86.3mg

Soups/Curried Sweet Potato Peanut Soup.md

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+# Curried Sweet Potato & Peanut Soup
+
+![Curried Sweet Potato Peanut Soup](https://git.john.me.tz/Recipes/images/curried_sweet_potato_peanut_soup.webp "Curried Sweet Potato Peanut Soup")
+
+Prep time: 5 minutes
+
+Cook time: 35 minutes
+
+Total time: 40 minutes
+
+Yields: 6 servings
+
+* 2 tablespoons oil
+* 1 1/2 cups yellow onion, diced
+* 1 tablespoon garlic, diced
+* 4 teaspoons red curry paste
+* 1 serrano chile, seeded and minced
+* 1 pound sweet potato, peeled, 1cm cubed
+* 3 cups water
+* 1 cup coconut milk
+* 3/4 cup unsalted peanuts
+* 1 x 15oz can white beans (1/2 cup dried beans, cooked)
+* 3/4 teaspoon salt
+* 1/4 cup chopped fresh cilantro
+* 2 tablespoons lime juice
+* 1/4 cup unsalted pumpkin seeds
+* lime wedges
+
+1. Saute onions
+
+Heat oil in large pot over medium-high heat. Add onion and cook until translucent (about 4 minutes).
+
+2. Simmer
+
+Stir in garlic, ginger, curry paste, and serrano. Cook for 1 minute. Stir in sweet potatoes and water, bring to a boil. Reduce heat to medium-low and simmer, partially covered, until sweet potatos are soft (10 to 12 minutes).
+
+3. Blend
+
+Transfer half of of the soup into a blender with coconut milk and peanuts. Puree.
+
+4. Combine
+
+Return puree mixture to pot. Stir in beans, salt, and pepper. Heat through. Remove from heat. Stir in cilantro and lime juice.
+
+5. Serve
+
+Portion 1 cup per bowl. Garnish with pumpkin seeds and lime wedges.
+
+## Nutrition information
+
+Per Serving:
+
+* 345 calories
+* protein 12.6g
+* carbohydrates 37.4g
+* dietary fiber 8.4g
+* sugars 6.8g
+* fat 19.4g
+* saturated fat 4.3g
+* vitamin a 10785iu
+* vitamin c 7.5mg
+* folate 95mcg
+* calcium 87.9mg
+* iron 2.2mg
+* magnesium 90mg
+* potassium 699.2mg
+* sodium 593.7mg

Soups/Lemony Lentil Soup.md

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+# Lemony Lentil Soup with Collards
+
+![Lemony Lentil Soup](https://git.john.me.tz/Recipes/images/lemony_lentil_soup.webp "Lemony Lentil Soup")
+
+Prep time: 40 minutes
+
+Cook time: 20 minutes
+
+Total time: 1 hour
+
+Yields: 6 servings
+
+* 1 cup dried brown lentils
+* 8 cups water
+* 1/4 cup olive oil
+* 2 medium onions, diced
+* 2 medium carrots, diced
+* 1 teaspoon salt
+* 1/4 teaspoon ground pepper
+* 3 cloves garlic, chopped
+* 1 teaspoon ground coriander
+* 6 cups collard greens, chopped
+* 3/4 cup cilantro, chopped
+* 1 pound yellow potatos, quartered
+* juice of 1 lemon, plus wedges
+
+1. Boil lentils
+
+Add lentils to a small saucepan with 3 cups of water. Cover, bring to a boil, then reduce to medium-low and simmer until tender (25-30 minutes).
+
+2. Saute
+
+Heat oil in a large pot over medium heat. Add onions, carrots, salt and pepper. Cook, stirring occasionally until lightly caramelized (15-20 minutes). Add garlic and coriander. Cook for another minute. Stir in collard greens and cilantro. Cook until collards are wilted (another minute).
+
+3. Simmer
+
+Add 1 cup of water and deglaze the pot. Add lentils with it's water. Add potatoes, lemon juice and remaining 4 cups of water. Bring to a boil over high heat. Reduce to medium-low and simmer, covered, until potatoes are tender (12-14 minutes). 
+
+4. Serve
+
+Serve 2 cups per bowl. Garnish with lemon wedges.
+
+## Nutrition information
+
+Per Serving:
+
+* 296 calories
+* protein 11.3g
+* carbohydrates 42.3g
+* dietary fiber 7.9g
+* sugars 4.2g
+* fat 10.1g
+* saturated fat 1.4g
+* vitamin a 5354.8iu
+* vitamin c 37.9mg
+* folate 225.2mcg
+* calcium 136.6mg
+* iron 3.1mg
+* magnesium 53.5mg
+* potassium 765mg
+* sodium 427.7mg.
+
+Exchanges:
+
+* 2 fat
+* 1 1/2 starch
+* 1 1/2 vegetable
+* 1 lean protein

Stews/Butternut Squash Chili.md

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+# Butternut Squash Chili
+
+![Butternut Squash Chili](https://git.john.me.tz/Recipes/images/butternut_squash_chili.webp "Butternut Squash Chili")
+
+Prep time: 25 minutes
+
+Cook time: 4 hours
+
+Total time: 4 hours 25 minutes
+
+Yields: 6 servings
+
+* 2 tablespoons olive oil
+* 4 cups (1 small) butternut squash, 1cm cubes
+* 1 large onion, chopped
+* 1 medium red bell pepper, diced
+* 4 cloves garlic, minced
+* 2 cups vegetable broth
+* 1 x 15oz can black beans (1/2 cup dried beans, boiled)
+* 1 x 15oz can pinto beans (1/2 cup dried beans, boiled)
+* 1 x 15oz can diced tomatoes
+* 2 tablesponns chili powder
+* 2 tablespoons ground cumin
+* 2 teaspoons smoked paprika
+* 1 teaspoon salt
+* 2 medium avacados, sliced
+* cilantro, chopped
+
+1. Saute
+
+Warm oil at medium-high heat in large, oven-safe pot. Add squash and onion. Stir regularly, saute until onions become soft. Reduce head to medium. Add garlic and bell peppers. Continue to cook for 3-4 minutes.
+
+2. Pre-heat
+
+Arrange only one rack at the bottom of the oven. Pre-heat to 350 degrees F.
+
+3. Bake
+
+Add all remaining ingredients except avocados and cilantro. Mix thoroughly and bring to a boil over medium-high heat. Reduce to medium and cover until oven reaches 350 degrees F. Transfer pot to oven. Bake for 2 hours or until squash is cooked through. Stir 2-3 times. Add water if necessary.
+
+4. Serve
+
+Serve 1 1/2 cups per bowl. Garnish with sliced avacado and cilantro.
+
+## Nutrition information
+
+Per Serving:
+
+* 314 calories
+* protein 10.8g
+* carbohydrates 45.8g
+* dietary fiber 15.6g
+* sugars 8g
+* fat 11.8g
+* saturated fat 1.5g
+* vitamin a 12215.2iu
+* vitamin c 68.3mg
+* folate 94.2mcg
+* calcium 160.4mg
+* iron 4.6mg
+* magnesium 111.5mg
+* potassium 1102.7mg
+* sodium 454.1mg
+* thiamin 0.2mg
+
+Exchanges:
+
+* 2 fat
+* 2 starch
+* 1 1/2 vegetables
+* 1 lean protein

Stews/Sweet Potato Black Bean Chili.md

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+# Sweet Potato Black Bean Chili
+
+![Sweet Potato Black Bean Chili](https://git.john.me.tz/Recipes/images/sweet_potato_black_bean_chili.webp "Sweet Potato Black Bean Chili")
+
+Cook time: 40 minutes
+
+Yields: 4-5 servings
+
+* 2 tablespoons olive oil
+* 1 large sweet potato, peeled and diced
+* 1 large onion
+* 4 cloves garlic, minced
+* 2 tablespoons chili powder
+* 4 teaspoons ground cumin
+* 1 teaspoon chili spice (eg. ground chipolte or cayenne)
+* 1/4 teaspoon salt
+* 1 1/2 cups water
+* 2 x 15oz cans black beans, rinsed (1 1/2 cups dried beans, broiled).
+* 1 x 14oz can diced tomatoes
+* 4 teaspoons lime juice
+* 1/2 cup cilantro, chopped
+
+1. Saute
+
+In a deep pot or dutch oven, heat oil at medium-high. Add sweet potato and onion, stir often until onion is soft (4 minutes). Add gralic, chili powder, cumin, chili spice, and salt. Stir in spices constantly for 30 seconds.
+
+2. Simmer
+
+Add water, bring to a simmer. Cover and reduce heat to medium-low. Cook until sweet potato is tender (10 to 12 minutes).
+
+3. Add remaining ingredients
+
+Add beans, tomatoes, and lime juice. Increase heat to high to bring to a rolling boil, stiring often. Reduce heat and simmer for 5 minutes. Remove from heat.
+
+4. Serve
+
+Serve 2 cups per bowl. Garnish with cilantro.
+
+## Nutrition information
+
+Per Serving:
+
+* 323 calories
+* protein 12.5g
+* carbohydrates 54.7g
+* dietary fiber 15.6g
+* sugars 13.1g
+* fat 7.6g
+* saturated fat 1.1g
+* vitamin a 12409iu
+* vitamin c 24.2mg
+* folate 117.8mcg
+* calcium 163.5mg
+* iron 5.3mg
+* magnesium 42mg
+* potassium 1072.5mg
+* sodium 573.3mg
+* thiamin 0.9mg
+
+Exchanges:
+
+* 3 starch
+* 1 vegetables
+* 1 lean protein