Physicians Committee for Responsible Medicine (PCRM)

 

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Recipe of the Week

March 7, 2017

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ROTW-Doc

Studies have shown that a vegetarian diet can lower your risk for colorectal cancer by up to 22 percent!

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Barnard Medical Center

The Barnard Medical Center is seeking a medical doctor for our Washington, D.C., clinic. If you have a strong interest in plant-based nutrition and are a board-certified/eligible medical doctor in internal medicine, family medicine, or another relevant specialty, we'd love to hear from you. Apply today!

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Cutting vegetables

March is Colorectal Cancer Awareness Month. Read about how a plant-based diet can help prevent this type of cancer.

Chickpea Tacos

Chickpea Tacos

Serve this mildly spicy (or not!) taco filling in taco shells with lettuce and other fresh veggies like chopped tomatoes, jicama, or cucumber. Or make it a taco bowl with the filling and toppings over rice.

Makes 5 cups taco filling (4 servings)

Ingredients

2 (15-ounce) cans chickpeas, rinsed and drained 
2 tablespoons water, plus more if needed
3/4 cup chopped onion
1 cup minced zucchini and/or bell pepper 
2 teaspoons chili powder
2 teaspoons ground cumin
2 teaspoons smoked paprika
1 teaspoon garlic powder
1 teaspoon dried oregano
1/4 teaspoon allspice
1/4 teaspoon crushed red pepper flakes (or fresh minced chili pepper, to taste, see Note)
3/4 teaspoon sea salt
3 tablespoons freshly squeezed lime juice
1 teaspoon molasses 

Directions

Mash the chickpeas by pressing with the bottom of a measuring cup on a cutting board. (This doesn't have to be thorough, just a rough mash/squish of most of the beans.)

Heat the water in a skillet over medium-high heat. Add the onion, zucchini or bell pepper, chili powder, cumin, paprika, garlic powder, oregano, allspice, pepper flakes, and salt. Cook, stirring occasionally, for 6 to 8 minutes, until the onion has softened. If the mixture is drying out and sticking, add another splash of water. Add the mashed chickpeas, lime juice, and molasses and stir thoroughly. Reduce the heat to medium and cook, stirring, for 8 to 10 minutes, until mixture is heated through. Taste, and if you'd like extra salt or heat, add additional seasonings. If mixture is still dry or sticking, add another 2 to 3 teaspoons of water, increase the heat briefly, and scrape the skillet to help bring up the spices from the bottom of the skillet. 

Chili Pepper Note: If you'd prefer adding some chopped jalapeño or other hot pepper to this mixture instead of crushed red pepper flakes—go for it! Add as much as you normally like.

Source: The Cheese Trap, by Neal Barnard, M.D.; recipe by Dreena Burton, chef, founder of Plant Powered Kitchen.

Per serving (1/4 of recipe, filling only): Calories: 228; Protein: 11 g; Carbohydrate: 39 g; Sugar: 9 g; Total Fat: 5 g; Calories from Fat: 17%; Fiber: 11 g; Sodium: 773 mg

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210
E-mail: info@pcrm.org
Website: www.pcrm.org

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210 Email: pcrm@pcrm.org

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