Wednesday, June 30, 2010

Mexican Skillet Pie

Makes about 12 servings

This requires a very large skillet (14" or larger). If you don't have a skillet this large, you can assemble it in a 9"×13" baking dish and bake it at 350°F for 30 minutes.

1 15-ounce can garbanzo beans, drained
1 1/2 cups water-packed roasted red peppers (about 6 peppers), divided
2 garlic cloves, peeled
1 tablespoon tahini (sesame seed butter)
3 tablespoons lemon juice
1/2 teaspoon ground cumin
1/2 cup water
1 onion, chopped
4 garlic cloves, minced
1 28-ounce can crushed tomatoes
12 corn tortillas
1 15-ounce can corn, drained
3 green onions, chopped
2 15-ounce can vegetarian chili beans

Combine garbanzo beans, 1/2 cup roasted peppers, garlic, tahini, lemon juice, and cumin in a food processor or blender and process until completely smooth, 2 to 3 minutes. Set aside.

Heat water in a 14" or larger skillet. Add onion and garlic and cook over high heat for 5 minutes, stirring occasionally. Stir in tomatoes, then arrange tortillas on top (there will be several layers).

Spread chili beans evenly over tortillas and top with remaining 1 cup roasted peppers, corn, and an even layer of the garbanzo mixture.

Cover skillet and cook over medium heat until hot and steamy, 15 to 20 minutes. Sprinkle with green onions and serve.

Per serving (1/12 of pie)

* Calories: 192
* Fat: 2.9 g
* Saturated Fat: 0.4 g
* Calories from Fat: 13.6%
* Cholesterol: 0 mg
* Protein: 7.8 g
* Carbohydrates: 36.3 g
* Sugar: 6.4 g
* Fiber: 6.6 g
* Sodium: 535 mg
* Calcium: 84 mg
* Iron: 3.1 mg
* Vitamin C: 51 mg
* Beta Carotene: 599 mcg
* Vitamin E: 1.2 mg

Tuesday, June 29, 2010

Lentil Rice Surprise

Yield: 6 servings

1 c Lentils, dried
1/4 c Water
1 md Onion
Garlic clove, chopped
3 x Celery stalks, chopped
28 oz Tomato, canned
1 ts Dill weed
3 c Rice, cooked
1 c Bread crumbs

Cover lentils with water, bring to a boil, cover, simmer over low heat about 1-1 1/2 hours until tender. Drain liquid, reserving 1/2 cup.

Heat 1/4 c water in large pot, add onion, garlic and celery. Cook over medium-low heat until tender, about 15 minutes. Add tomatoes, drained lentils, 1/2 c lentil water, cooked rice and dill weed. Mix well.

Using a 3 quart casserole, sprinkle a few breadcrumbs over the bottom. Pour lentil-rice mixture into the casserole. Sprinkle the rest of the crumbs over the top. Bake at 350F for 45 minutes.

HELPFUL HINT: This may be made ahead of time and cooked when cold. Add 15 minutes to oven cooking time.

Monday, June 28, 2010

Easy Chili

1 green bell pepper, chopped
1 onion, chopped
1 28-oz can chopped tomatoes (can use no-salt)
1 sm can tomato paste
3 tbsp granulated garlic
2 tbsp chili powder
1 tbsp cumin
2 cans kidney beans, undrained
1 can black beans, undrained

Put bell pepper and onion in a large pot with a little juice from the tomatoes. Cook on medium heat until tender, just a few minutes. Add the tomatoes and paste. Add the spices and cook for a few minutes just to blend. Add the 2 kinds of beans, heat through.

Sunday, June 27, 2010

Many Bean Soup

2 cups bean mix (see below)
8 cups water (or use part vegetable broth)
1 large onion, chopped
2 - 3 cloves garlic, minced
1 can diced tomatoes
1 4-oz jar pimentos
2 T. soy sauce
dash of liquid smoke (optional)
salt to taste

Rinse the bean mix in a strainer. Presoak in water overnight OR quick soak as follows: Place in a pot of water to cover, bring to a boil and boil 2 minutes, turn off heat and allow to soak for 1 hour. Drain the beans again, and place in slow cooker. Add onion, garlic, and water. Cook for 8 to 10 hours on low, or 4 to 6 hours on high. 15 to 30 minutes before serving, add the tomatoes, pimentos, soy sauce, liquid smoke, and salt. If you want to, you can also add vegetarian "ham" or "sausage".

Bean Mix
Feel free to substitute. What's important is to have a mix of colors, shapes, and sizes--that's what makes this soup so appealing. If you want to do it the easy way, the grocery store sells 1-lb bags of mixed beans. To make your own large supply--either to keep in the pantry or to give as gifts--combine 8 lbs of beans and 1 lb of barley in a large container. The following work well:

pinto beans
kidney beans
black beans
blackeyed peas
lima beans
garbanzo beans
split peas
pearl barley

Saturday, June 26, 2010

Lentil, Barley, and Potato Pie

1/2 cup dried lentils
3 cups pearled barley
3 medium tomatoes -- chopped
1 medium onion -- chopped
2 cups cauliflower floweret
2 stalks celery -- sliced
1 small onion -- thickly sliced
1 small turnip -- thinly sliced
2 medium carrots -- diced
1 tablespoon Italian spice blend -- salt free
1 1/2 pounds Idaho potatoes -- peeled and diced
3 tablespoons oat milk -- or soy or rice milk

Preheat oven to 400 degrees F.

Place the lentils, barley, onions, tomatoes, cauliflower,, celery, turnips, carrots, and herbs in a soup pot. Add 1 1/2 cups of water. Bring to a boil, cover, and simmer 45 minutes or until the vegetables are just tender.

In another pot, cook the potatoes until just tender in enough boiling water to cover, apx. 20 minutes. Drain and mash with the milk.

Place the lentil mixture in a casserole dish that has been lightly coated with cooking spray. Spoon the mashed potatoes on top and bake for 35 minutes.

Per Serving: 412 Calories; 1g Fat (2.9% calories from fat); 14g Protein; 89g Carbohydrate; 19g Dietary Fiber; 0mg Cholesterol; 51mg Sodium. Exchanges: 5 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable.

Friday, June 25, 2010


Servings: 6-8

½ cup water or vegetable broth
1 onion, chopped
1 bell pepper, chopped
1 teaspoon minced fresh garlic
1 ½ teaspoons dry mustard
1 ½ teaspoons chili powder
½ teaspoon ground cumin
3 - 15 ounce cans pinto, pink or red beans, drained and rinsed
8 ounce can tomato sauce
1 ½ tablespoons molasses
½ tablespoon cider vinegar
Dash or two Tabasco sauce

Place the water or broth in a large pot with the onion, bell pepper and garlic. Cook over medium heat, stirring frequently, until vegetable are soft and liquid is almost gone. Stir in the mustard, chili powder and cumin. Mix well. Add remaining ingredients, stir well to mix, and cook over low heat about 15 minutes.

Hint: Use all one kind of bean, or try it with one can of each.

Thursday, June 24, 2010

Lentil Tacos

1 cup brown lentils (I used French green lentils)
8 oz. can tomato sauce
corn tortillas (I used corn tortillas for the kids, whole wheat tortilla for myself)
1 tsp cumin
1 tsp garlic salt
1 tsp paprika
1 tsp onion powder
pinch of cayenne pepper
shredded iceberg lettuce
one medium peeled and sliced cucumber
4-5 tomatoes, chopped

First cover the lentils in a large saucepan with water. Once they have expanded, add the tomato sauce and spices. Bring to boil under high heat. Then simmer until the mixture thickens. Cook it until it is about the consistency of oatmeal. Stir often, so that the bottom does not burn. Add water when necessary (I added about 1 or 2 cups over time). This process takes about an hour. Heat the corn tortillas for 5 minutes in the oven at 350 degrees. Then assemble the tacos (lentils, chopped tomatoes, lettuce and cucumber).

This makes about 12 tacos.

Wednesday, June 23, 2010

Moroccan Couscous

1/2 cup water
1 onion -- chopped
1 carrot -- thinly sliced
1 green bell pepper -- chopped
1 tomato -- chopped
1/2 teaspoon ground cumin
1/4 teaspoon cinnamon
1/4 teaspoon turmeric
1 can garbanzo beans -- (15 ounce) drained and rinsed
4 green onions -- chopped
2 tablespoons green chiles -- chopped, canned
3 cups vegetable broth
2 cups couscous
1/4 cup chopped fresh parsley
freshly ground black pepper -- to taste

Place the water in a large saucepan. Add the onion, carrot, bell pepper, and tomato. Cook, stirring occasionally, for 5 minutes. Add the spices and mix well. Add the remaining ingredients, except for the parsley and pepper.

Bring to a boil, cover, remove from heat, and let rest for 5 minutes. Stir in the parsley and pepper. Serve at once.

Servings: 6

Per Serving: 448 Calories; 5g Fat (9.1% calories from fat); 18g Protein; 84g Carbohydrate; 12g Dietary Fiber; 1mg Cholesterol; 838mg Sodium. Exchanges: 5 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Fat.

Tuesday, June 22, 2010

Lentil Loaf

1 lb lentils cooked
2 small cans tomato sauce
2/3 cup oats(up to 1 cup)
2 Tablespoons Italian Seasoning(you can use oregano or basil if you prefer)

  • You can add celery, onions and/or baby carrots while the lentils are cooking.
  • Add flavoring to each loaf, like liquid smoke, cumin, chili, whatever flavor sounds good and you have on hand.
  • Adding canned tomatoes or whole grape tomatoes are actually the best to add. When the loaves are done, the grape tomatoes melt in your mouth.
  • Sometimes you can add a bag of frozen corn while the lentils are cooking.
To cook the lentils, follow the directions on the bag it comes in, but use very hot tap water to start and use 10-12 cups of water, not just 8. The reason is, the lentils absorb the water and the water level lowers before the lentils are done. Remember to not have the lid all the way on the pan, it cooks faster.

Drain the lentils when done. Add the other ingredients to it. Mix well. Then press into loaf pans. Bake at 350 for 1 hour.

Tip: Adjust the moistness of your loaves by adding or subtracting any of the wet ingredients like canned tomatos and canned sauce. It is a good idea to use all salt free products in the loaves.

Monday, June 21, 2010

lentil curry

to top baked potatoes or as a "gravy" for mashed potatoes (or over rice, of course). Very quick.

1 onion, chopped
1 clove garlic, crushed
1 tablespoon curry paste (mild or hot)
3-4 tomatoes, diced
1 cup red lentils
2 1/2 cups water
Saute onions and garlic in some stock or water. Add curry paste and tomatoes and cook until soft. Add lentils and water, cover and simmer for 20 mins.
You can add some frozen peas to this - not traditional, but tastes good.

Sunday, June 20, 2010

Lentil and Potato Dhal

1 onion
2 garlic cloves
2 tsp freshly grated ginger
2 cups diced potatoes
2 large tomatoes, chopped
1 tbsp curry powder
1 tsp ground turmeric
1/2 tsp cinnamon
1 cup red lentils
3.5 cups vegetable stock (add more as needed when cooking)
2 zucchinis
0.5 cup raisins
pinch of crushed chili
15 oz can chickpeas

First boil the diced potatoes. Then sautee the onion and garlic with vegetable broth. Then add everything else (including the potatoes), but not the lentils. Cook for about 5 minutes, then add the lentils and cook for another 20 minutes or until the lentils are tender and the sauce thickens. Serve with fatfree yogurt.

Saturday, June 19, 2010

Italian Garbanzo Stew

1 large onion -- chopped
1 large green pepper -- chopped
2 cloves garlic -- minced
28 ounces canned tomatoes -- chopped
15 ounces tomato sauce
2 cans garbanzo beans, canned -- 2-15 ounce cans
1 cup corn -- fresh or frozen kernals
1 teaspoon dried oregano
1 teaspoon dried basil
1 tablespoon soy sauce, low sodium
1 dash fresh ground black pepper
2 cups fresh spinach -- washed and dried

Put the onion, green papper, and garlic in a large pot with a small amount of water. Cook, stirring, until the vegetables are soft, about 10 minutes.

Add the remaining ingredients except for the spinach. Mix well, cover, reduce the heat, and cook for 20 minutes.

Stir in the spinach and cook until wilted, about 1-2 minutes.

Per Serving: 137 Calories; 1g Fat (7.4% calories from fat); 6g Protein; 29g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 733mg Sodium. Exchanges: 1 Grain(Starch); 2 Vegetable; 0 Fat.

Serving Ideas : Serve over rice or other whole grains.

Friday, June 18, 2010

Italian Beans and Bows

2 cups pasta -- bow tie shape
15 ounces canned beans -- rinsed and drained
1 cup water -- *see Note
1/2 cup tomato paste
1 tablespoon sugar -- or other sweetener
1 teaspoon water
1/4 teaspoon garlic granules
1/4 teaspoon onion granules
1/4 teaspoon dried oregano
1/4 teaspoon salt -- to taste
1/8 teaspoon freshly ground black pepper
6 small black olives -- optional

1. Cook the pasta in boiling water, drain, then return to pot, covered to keep warm.

2. Meanwhile, place the remaining ingredients except olives in a 2-quart saucepan and stir until well combined. Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 15 minutes, stirring occasionally.

3. Add the olives if using.

4. Pour the hot beans and sauce over the pasta and toss well. Divide the mixture equally and serve at once.

Garbanzo beans in a rich tomato sauce are mated with bot-tie pasta. It's a knockout with both children and adults. A dark green leafy salad or any green leafy vegetable will make an attractive and healthful accompaniment.

NOTES : * Original recipe called for olive oil.
Author's nutritional info (using oil)
calories: 610
protein: 23 gm
fat: 7 gm
carbohydrate: 110 gm

Thursday, June 17, 2010

Indian Blackeyed Peas

1 t. black or yellow mustard seed
1 t. cumin
1 t. coriander
1 t. salt (or to taste)
1 t. sugar
1/4 t. turmeric
1/4 t. asafoetida
3 cans blackeyed peas, rinsed and drained
1 can diced tomatoes

Pop the mustard seed on medium high heat in a dry covered pot. Shake them when you hear them popping to prevent burning. It only takes about 30 seconds for the popping to die down. Then turn the heat down to medium and add the rest of the spices. Immediately add the tomatoes. Stir, and add the blackeyed peas. Simmer about 10 minutes, stirring occasionally. Good served over brown rice.

Wednesday, June 16, 2010

Hearty Bean and Vegetable Stew

1 pound beans, assorted, dry
2 cups vegetable juice
1/2 cup dry white wine
1/3 cup soy sauce
1/3 cup apple or pineapple juice
vegetable stock or water
1/2 cup celery, diced
1/2 cup parsnips, diced
1/2 cup carrots, diced
1/2 cup mushrooms, diced
1 onion, diced
1 teaspoon basil, dried
1 teaspoon parsley, dried
1 bay leaf
3 cloves garlic, minced
1 teaspoon black pepper, ground
1 cup rice or pasta, cooked

Sort and rinse beans, then soak overnight in water. Drain beans and place in crockpot. Add vegetable juice, wine, soy sauce, and apple or pineapple juice.

Cover with vegetable stock or water; the amount added depends on whether you prefer a soup (more liquid) or a stew (less). The juice adds just a tad of sweetness and the soy sauce adds depth and the tang of salt.

Cook at high for 2 hours. Add vegetables, herbs, and spices, and cook for 5-6 hours at low until carrots and parsnips are tender. When tender, add rice or pasta and cook for one additional hour.

NOTES: For beans, use 3 or 4 kinds, such as: black, red kidney, pinto, baby lima, lentil, and green and/or yellow split peas.

Tuesday, June 15, 2010

Greeny Beany Soup

5 cups vegetable broth
3 leeks -- white part only; thinly sliced
1 large red potato -- scrubbed & chopped
1 teaspoon dried basil
1 teaspoon dried oregano
freshly ground black pepper -- several twists
1/2 cup orzo
15 ounces canned white beans -- drained & rinsed
2 small zucchini -- cut in half lengthwise & sliced
3 cups fresh spinach -- *see Note
dash tabasco sauce -- to taste

1) Pour one cup of the broth into a large pot. Add the leeks. Cook,stirring occasionally, for three minutes.

2) Add the remaining 4 cups of broth, the potato, basil, oregano, and pepper. Cover and cook for 5 minutes.

3) Add the orzo pasta and continue to cook for 5 more minutes, stirring occasionally.

4) Add the beans and zucchini and cook for 10 more minutes.

5) Stir in the spinach and Tabasco. Cook until the spinach has wilted,about 2 minutes.

Per Serving: 321 Calories; 4g Fat (10.8% calories from fat); 14g Protein; 59g Carbohydrate; 9g Dietary Fiber; 2mg Cholesterol; 1383mg Sodium. Exchanges: 3 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 1 Fat.

NOTES : * Buy triple-washed spinach in bags. Remove the stems and stack the leaves in piles. Cut down the center length-wise, then slice crosswise.

Monday, June 14, 2010

French Leafy Buns

6 burger bun -- whole wheat
2 tablespoons lemon juice
1 tablespoon capers
1/2 teaspoon minced ginger
fresh ground black pepper
4 cups greens -- spinach, kale, etc., chopped
15 ounces canned white beans -- rinsed and drained
2 tablespoons water
2 tablespoons balsamic vinegar
1/4 teaspoon minced garlic

Place the beans, lemon juice, water and caper in a food processor and process until smooth.

Place the vinegar in a medium saucepan and add garlic and ginger and heat on low for one minute. Add the greens and stir for another 2-3 minutes until softened. Season with pepper.

Split buns in half. Spread the bean mixture evenly over the top and bottom of the buns. Place the greens mixture in-between, close up, and eat.

"6 sandwiches"

Per Serving: 436 Calories; 5g Fat (10.1% calories from fat); 20g Protein; 80g Carbohydrate; 12g Dietary Fiber; 0mg Cholesterol; 534mg Sodium. Exchanges: 5 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates.

Sunday, June 13, 2010

Yummy Soups

Broccoli soup


2 small cups fresh broccoli, chopped
1 cup vegetable stock
1 clove garlic, minced
½ teaspoon fresh gingerroot, grated
¼ cup skim milk (soy milk can also be used as a substitute for milk)
¼ teaspoon soy sauce, low sodium
1 tablespoon red onion, chopped
Salt and pepper to taste


Boil vegetable broth in a saucepan on medium. After it is boiling, reduce the to low. Add ginger, garlic, broccoli and simmer for 5 minutes or till broccoli is tender. Remove from heat and cool at room temperature.

Golden lentil soup


1 oz orange lentils
1 cup vegetable stock
½ carrot, chopped
¼ onion, chopped
1 clove garlic, minced
½ teaspoon curry powder
A pinch of cayenne
Salt to taste


Mix all the ingredients in a saucepan and boil on medium. After it comes to a boil reduce to low and simmer for 30 minutes or until the lentils are cooked. After the lentils are done remove the mixture from heat and cool at room temperature. After cooling blend it to get a smooth liquid. Keep in the refrigerator for an hour before serving. Tip – you may soak the lentils in warm water for 30 minutes before cooking.

This recipe serves 1 and provides 150 calories.

Garden Vegetable Soup Recipe


1/8 cup fresh carrot, sliced
1/8 cup red onion, chopped
½ cup green cabbage, chopped
1/8 cup green beans
½ tablespoon tomato paste
1 cup vegetable broth
1/8 cup zucchini, dried
¼ teaspoon basil, dried
1/8 teaspoon oregano, dried
Salt to taste


Sauté onions, carrots, and garlic in a little broth on medium. After 5 minutes add vegetable broth, beans, cabbage, tomato paste, oregano, basil, salt and bring it to a boil. Covers the sauce pan with a lid and simmer on low for 10 minutes or till the vegetables are tender. Add zucchini and simmer for more 2 minutes. Serve hot.

This recipe is about 50 calories and 1 gm fat.

Fragrant Lentils

1 large onion -- thinly sliced
2 whole cinnamon sticks
1 pound dried lentils
1/2 teaspoon fresh ginger
2 cups broth -- vegetable
2 cups hot water
1 teaspoon chili powder
1 tablespoon lemon juice
2 cloves garlic -- minced
1/2 green chile -- seeded and chopped
2 bay leaves
parsley sprigs -- for garnish

1. Heat a small amount of water in a large pan and saute the onions and garlic until soft.

2. Add the cinnamon, chili pepper and ginger and cook for 2 minutes.

3. Add the broth, hot water, lentils, chili powder and bay leaves. Raise to a boil then cover, reduce heat, and simmer for about 30 minutes or until lentils are soft.

4. Check in 20 minutes and add more water if necessary.

Per Serving: 280 Calories; 1g Fat (3.0% calories from fat); 22g Protein; 50g Carbohydrate; 26g Dietary Fiber; 0mg Cholesterol; 16mg Sodium. Exchanges: 3 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat.

Saturday, June 12, 2010

Ethiopian Spicy Tomato Lentil Soup

1 cup brown lentils, cooked (I pressure cooked for 18 min w/3 cups of water, and they were perfect--I didn't need to drain them)

After they're cooked, add:
1 can chopped tomatoes
1/2 tsp garlic powder
2 T fresh minced ginger
spice mixture:
2 tsp ground cumin
2 teaspoons hungarian paprika
1 teaspoon ground fenugreek
1/2 teaspoon dried thyme
1/4 teaspoon ground cardomom
1/4 teaspoon ground coriander
1/8 teaspoon ground allspice
1/8 teaspoon ground cloves
1/8 teaspoon ground cinnamon
1/8 teaspoon cayenne pepper
1/2 teaspoon salt (or more to taste)

Bring to a simmer and let cook for a few minutes.

Friday, June 11, 2010

Easy Sloppy Joes

1 medium onion finely chopped
1/2 medium green bell pepper finely chopped
1 pound can pinto or black beans drained and rinsed
1 cup thick salt free tomato sauce or pureed tomatoes or tomato paste
1 tbs low salt soy sauce
1 tsp honey or brown rice syrup or other sweetner
1 tsp chili powder
1/2 tsp dried basil

water saute the onion and green pepper till soft and most of the water is evaporated.

add the rest of the ingredients and bring to a gentle simmer. Use a potato masher or fork to coarsely mash the beans. Simmer over medium to low heat loosely covered for 5-7 minutes to blend all the flavors stirring occasionally and add water if needed to attain the right consistency.

I serve this over baked potatoes but traditionally you serve it on a whole wheat roll to make a sandwich.

To make a great sloppy joe, the trick is to make it thick as possible so drain the liquid off the beans, use very little water to water saute and let it evaporate and use tomato paste. By keeping the water content low and mashing the beans coarsely you'll have a sloppy joe that will hold itself together on the bread. Of course it's named Sloppy, so you can expect some mess but it's all so tasty.

Thursday, June 10, 2010


200 grams (about 1 cup) red lentils, rinsed
3 cups of water
1 onion, diced
2 or 3 cloves garlic, chopped
1 tsp whole cumin seeds
1/2 tsp yellow mustard seeds
1 tsp ground coriander
1/2 tsp tumeric
1 tsp minced fresh ginger
juice from 1/2 lemon
handful of fresh coriander (cilantro), chopped

Stove top method

In a medium sized pot, steam fry onion, garlic, cumin seeds and mustard seeds in a small amount of water for five minutes. Add the 3 cups of water, lentils, tumeric, ginger and ground coriander. Bring to a boil, reduce heat to low and simmer for 20 to 30 minutes or until the lentils are soft.

Add the lemon juice and simmer for another five minutes.

Serve over brown rice and top with fresh coriander.

Slow cooker method

Put everything except the lemon juice and fresh coriander in the slow cooker and cook on low for eight hours. Add the lemon juice and cook for another two hours.

Serve over brown rice and top with fresh coriander.

You could probably reduce the cooking time by a couple of hours. I just let it go all day until we were ready for dinner.

Wednesday, June 9, 2010

Disorderly Lentils

Yield: 1 servings

2 c Red lentils
4 c Water
1 Onion; chopped
1 Green bell pepper; chopped
1/2 c Grated carrot
2 c Tomato sauce
2 tb Soy sauce
2 tb Parsley flakes
1 Bay leaf
1/2 ts Chopped fresh garlic
1/2 ts Basil

Combine all ingredients in a medium pot. Bring to a boil, reduce heat, cover, and simmer for 30 minutes. Serve over toast, fat-free crumpets, fat-free English muffins, or whole wheat rolls.

Servings: 6

Recipe Hint: This recipe could also be served over baked potatoes or grains. This recipe freezes well and reheats well.

Tuesday, June 8, 2010

Curry Dinner

1 onion, finely chopped
3 cloves garlic, minced (or more if you like garlic!)
1 inch ginger, minced
2 16 oz cans chickpeas, rinsed
1 can chopped tomatoes, or about 2 fresh roma tomatoes
2 medium potatoes, chopped and boiled until yields to pressure
1TBS ground coriander
5 cardamom pods (squeeze them or slice the tip to open them just a little)
4 cloves
2 tsp cumin
1 tsp turmeric
1 cup soy or rice milk
juice of one lemon, or about 2 TBS

Sautee the onion and garlic until soft. Add spices and sautee until aromatic, add water as needed to prevent burning. Add chickpeas, tomatoes, and potato and sautee until mixed. Cover and cook for about 5 minutes. Mix soy milk with juice of lemon to curdle the milk. Add to the chickpea mixture and reduce heat to simmer. If the curry looks a little watery cook uncovered until desired consistency or thickness. If it has good consistency cook covered for about 10 minutes.

Also, you can add cardamom and cloves to rice to make it more fragrant. If you drink tea you can add cardamom, cloves, and cinamon to make a chai tea.

Monday, June 7, 2010


Throw it all in the crockpot on LOW in the AM for 6-8 hours. Yummy dinner ready when you get home. I eat it plain, on top of rice or pasta or potatoes. It is good however you do it.....

6 cups vegetable stock
1 cup lentils
1 cup frozen corn
1 large onion sliced/chopped
5 stalks celery sliced (you can also add 2 sliced carrots)
3 Tbs lime juice (use balsamic vinegar if you dont have lime juice)
2 Tbs tomato paste
1 tsp turmeric
1 tsp cumin
1 tsp curry powder
3/4 tsp cinnamon
s+p to taste

Sunday, June 6, 2010

Curried Beans

Yield: 8 servings

3 c Cooked white beans
1 c Diced celery
1 Chopped onion
1/2 c Diced carrot
1 Crushed garlic clove
1 Diced green pepper
1 1/2 c Water
2 1/2 ts Curry powder
1/2 ts Cumin
1 ts Soy sauce

In a large pot, saute the celery, onion, carrot, green pepper, and garlic in 1/2 cup water about 10 minutes. Add beans, liquid and spices. Mix well. Pour into a baking dish and bake at 350 degrees until liquid is absorbed, about 1 hour.

Helpful hints: Makes a delicious sandwich spread. Mash beans with a potato masher or put through a food grinder for the best consistency.

Saturday, June 5, 2010

Crockpot Pinto Bean and Sweet Potato Chili

1 large onion -- chopped
4 teaspoons chili powder
1 cup water
20 ounces sweet potatoes -- peeled and cubed
29 ounces tomatoes, canned
30 ounces pinto beans, canned -- drained
2 teaspoons orange zest

Combine all ingredients in crockpot. Cover and cook on low for 8-10 hours.

Per Serving: 221 Calories; 1g Fat (4.4% calories from fat); 9g Protein; 46g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 820mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat.

Friday, June 4, 2010

Black Bean and Quinoa Chili

1 cups rinsed and drained quinoa
2 cups water
1 large onion, diced
1 green bell pepper, seeded and diced
1 cup chopped celery
1 jalapeño pepper, seeded and minced
2 tomatoes, cored and diced
1 cup diced carrots
Two 16-oz. cans black beans, drained
One 28-oz. can crushed tomatoes
1 Tbs. chili powder
1 Tbs. dried parsley (2 Tbs. fresh)
1 Tbs. dried oregano
2 tsp. ground cumin
1/2 tsp. black pepper
1/2 tsp. salt
4 green onions, chopped (optional)

Combine quinoa and water in saucepan, cover and bring to a simmer over medium heat. Cook until liquid is absorbed, about 15 to 20 minutes. Remove from heat and let stand about 10 minutes.

Meanwhile, heat a large, non-stick pan; add onion, bell pepper, celery and jalapeño. Sauté 7 minutes over medium heat. Stir in fresh tomatoes and carrots; sauté 3 to 4 minutes. Stir in beans, crushed tomatoes, and seasonings; cook about 25 minutes over low heat, stirring occasionally. Stir in quinoa; cook 5 minutes more.

Ladle chili into bowls and top with green onions if desired. Makes 8 servings.

Thursday, June 3, 2010

Fragrant Lentils

1 large onion -- thinly sliced
2 whole cinnamon sticks
1 pound dried lentils
1/2 teaspoon fresh ginger
2 cups broth -- vegetable
2 cups hot water
1 teaspoon chili powder
1 tablespoon lemon juice
2 cloves garlic -- minced
1/2 green chile -- seeded and chopped
2 bay leaves
parsley sprigs -- for garnish

1. Heat a small amount of water in a large pan and saute the onions and garlic until soft.

2. Add the cinnamon, chili pepper and ginger and cook for 2 minutes.

3. Add the broth, hot water, lentils, chili powder and bay leaves. Raise to a boil then cover, reduce heat, and simmer for about 30 minutes or until lentils are soft.

4. Check in 20 minutes and add more water if necessary.

Per Serving: 280 Calories; 1g Fat (3.0% calories from fat); 22g Protein; 50g Carbohydrate; 26g Dietary Fiber; 0mg Cholesterol; 16mg Sodium. Exchanges: 3 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat.

Wednesday, June 2, 2010

Fast Refried Beans

Yield: 1 servings

2 Fat-free refried beans
1/2 cup Mild salsa
1/2 tsp Onion powder
1/4 tsp Garlic powder

Combine all ingredients in a saucepan and cook over low heat about 10 minutes to blend the flavors.

Servings: makes 4 cups

Recipe Hint: Precooked and even fat free refried beans can be found in every supermarket. There are black, white, red, kidney, and pinto beans. Use them for "almost instant burritos and tortillas" made by spreading whole or mashed beans on a corn or whole wheat tortilla and adding tomatoes, onions, sprouts, and your favorite salsa. Use cooked whole beans for the foundation of cold salads or add them to soups and stews.

Tuesday, June 1, 2010

Mexican Lasagna

1/2 large green bell pepper, chopped
1/2 large red bell pepper, chopped
1/2 jalapeño pepper, finely chopped (optional)
2 cloves garlic, minced
1 large onion, chopped
corn tortillas--at least 12
3 cups (28 ounces) fatfree refried beans
2 medium tomatoes, diced
1 tsp. chili powder, divided
1/2 tsp. cumin, divided
3 cups black beans, rinsed and drained
1 cup salsa
1 can enchilada sauce (or 1 1/2 cups homemade)
sliced black olives

Preheat oven to 375 F.

In a non-stick pan with a little water (1 tbsp.), sauté the peppers, garlic, and onion for about 3 minutes, or until softened. Set aside.

Spray a 9 X 13-inch baking pan with non-stick spray. Line the bottom with a layer of tortillas (you may cut some of them to fit). Make sure you cover the entire bottom of the pan.

Stir the refried beans and spread half of them evenly over the tortillas. Cover the refried beans with half of the pepper-onion mixture and half of the tomatoes; sprinkle with half of the seasonings and half of the black beans.

Add another layer of tortillas and repeat the layers of the other ingredients. Spread the cup of salsa over the final layer of black beans. Cover with a final layer of tortillas, pour the enchilada sauce over the top, and sprinkle with black olives. Cover and bake for about 30 minutes or until hot throughout. It will be easier to cut if you allow it to cool for about 10 minutes before serving.

Note: Fresh corn is a great addition to this. I use about 2 cups of uncooked (or frozen) corn and add it as one more layer. You may need a deeper pan, though.

Makes about 8 large servings. Each serving contains 319 Calories (kcal); 5g Total Fat; (13% calories from fat); 15g Protein; 56g Carbohydrate; 9mg Cholesterol; 601mg Sodium; 14g Fiber. Weight Watchers 6 Flex points.

Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.