Sweet and Spicy Plum – Miso Sauce

2 ripe red fleshed plums, seed removed diced
1 clove garlic peeled
1 teaspoon minced ginger
1 Thai chile
4 tablespoons Agave nectar
1 tablespoon rice vinegar
4 tablespoons white or chickpea miso
½ cup water

Place all ingredients in a blender and blend until smooth. Adjust the sweetener and vinegar to taste.

Marinara Sauce

Servings: makes about 4 cups

2 tablespoons water
2 onions, chopped
4 cloves garlic, crushed
½ pound mushrooms, chopped
2 15 ounce cans tomato sauce
1 15 ounce can chopped tomatoes
1 ½ tablespoons parsley flakes
2 teaspoons oregano
1 teaspoon basil
dash sea salt, if desired

Place the water, onions, garlic and mushrooms in a large pot. Cook, stirring frequently, until onions soften and begin to take on a golden color, about 10 minutes. Stir in remaining ingredients. Bring to a boil, reduce heat and simmer for about 1 hour, stirring occasionally. Do not cover. Serve over pasta.

Hints: This may be made ahead and reheated. It also freezes well.

Red Pepper Sauce

Servings: makes 1 cup

2 large red bell peppers, seeded and coarsely chopped
1 small onion, coarsely chopped
1 clove garlic, coarsely chopped
1 tablespoon rice vinegar
½ tablespoon prepared horseradish
1 teaspoon chili garlic sauce

Place the peppers, onion and garlic in a food processor and process until quite smooth. Transfer to a pan and add the remaining ingredients. Cook, uncovered over low heat for at least 30 minutes to intensify flavors and reduce sauce slightly. Season with a bit of sea salt, if desired, before serving.
Hint: This makes a great dip for pita bread, a spread for crackers, a topping for griddle cakes, or a sauce for pasta or spaghetti squash. If you like your foods a bit spicier, add more of the horseradish or chili garlic sauce to taste.

Barbecued Bean Sauce

Servings: 6

1 onion, chopped
1 teaspoon minced fresh garlic
⅓ cup water
1 15 ounce can fire roasted chopped tomatoes with green chilies
1 teaspoon chili powder
¼ teaspoon chipotle chili powder
¼ teaspoon ground cumin
1 15 ounce can black beans, drained and rinsed
1 15 ounce can pinto beans, drained and rinsed
1 15 ounce can white beans, drained and rinsed
1 10 ounce package frozen mixed vegetables, thawed
½ cup vegetable broth
¼ cup barbecue sauce
dash or two of hot sauce (optional)

Place the onion, garlic and water in a large pot. Cook, stirring occasionally for 5 minutes. Add tomatoes and seasonings. Mix well, then add the remaining ingredients. Cook, stirring occasionally for 15 minutes.

Spicy Cajun Sauce

Servings: 4-6

1 medium onion, chopped
¼ cup water
2 14 ounce cans Cajun-style stewed tomatoes
1 15 ounce can kidney beans, drained and rinsed
1 15 ounce can black beans drained and rinsed
1 cup frozen corn kernels
½ teaspoon chili powder
dash or two of hot sauce

Place the onion and water in a medium saucepan. Cook, stirring occasionally, until onion softens slightly about 3 minutes. Add the remaining ingredients, mix well and cook for about 10 minutes until flavors are well blended. Serve hot.

Hint: To make a thicker sauce, combine 2 tablespoons cornstarch with 1/3 cup cold water. Add to the sauce and cook and stir until thickened.

Mushroom-Tomato Sauce

Servings: makes about 7 cups

4 cups water
2 onions, chopped
2-3 cloves garlic, minced
1 28 ounce can tomato puree
freshly ground pepper
1 pound portobello mushrooms, chopped
½ pound cremini mushrooms, sliced
¼ to 1/3 cup fresh chopped basil

Place ½ cup of water in a large pot. Add 1 cup of the chopped onions and 1 teaspoon of the minced garlic. Cook, stirring frequently, until onion and garlic soften slightly, about 5 minutes. Add the tomato puree and 3 cups of water. Season with several twists of freshly ground pepper. Bring to a boil, reduce heat to low and simmer for about 30 minutes, stirring occasionally.

Meanwhile, place the remaining ½ cup of water in a large non-stick frying pan. Add the remaining onions and garlic and cook, stirring frequently, until onions and garlic soften slightly. Add all the mushrooms and continue to cook, stirring occasionally until mushrooms are tender, about 5 minutes. Add to the tomato mixture and cook over low heat for about 30 minutes longer, stirring occasionally. Remove from heat and stir in the basil. Season with more freshly ground pepper, if desired, and a bit of salt if necessary.

MARSALA MUSHROOM SAUCE

Servings: makes 3 ½ cups

2 leeks, sliced (white and light green part only)
¾ pound fresh mushrooms, sliced
3 ½ cups water
½ teaspoon leaf oregano
½ teaspoon leaf sage
¼ cup soy sauce
1/8 cup Marsala wine
3 ½ tablespoons cornstarch mixed in ¼ cup cold water

Place leeks and mushrooms in a pot with ½ cup of the water. Cook, stirring occasionally, for 5 minutes. Add the remaining water, the oregano, sage, soy sauce and wine. Bring to a boil, reduce heat and simmer uncovered for 8 minutes. Add the cornstarch mixture and cook and stir until thickened.

Hint: This delicious sauce may be used as a topping for grains, potatoes or vegetables.

MARINARA SURPRISE

Servings: 6

½ cup water
1 onion, chopped
½ cup chopped celery
½ cup chopped carrot
2-3 cloves minced garlic
1 15 ounce can chopped fire-roasted tomatoes
1 15 ounce can pinto beans, drained and rinsed
2 teaspoon basil
2 teaspoons chili powder
1 teaspoon paprika
2 cups packed, chopped, fresh Swiss chard

Place the water in a large pot. Add the onion, celery, carrot and garlic. Cook, stirring occasionally, until vegetables soften slightly. Add the tomatoes, beans and seasonings.

Reduce heat and cook, covered, for 30 minutes. Add the chard and cook for an additional 10 minutes.

Hints: Use any variety of cooked beans that you wish for variation. If you can’t find the fire roasted tomatoes, use plain chopped tomatoes

Easy Tomato Sauce

Servings: 4

2 large onions, cut in half, then sliced into rings
1/3 cup water or vegetable broth
2 15 ounce cans diced tomatoes with basil, garlic and oregano
1 15 ounce can diced tomatoes with jalapeno peppers
4 small zucchini, cut in half, then sliced into chunks

Place the onions and water or vegetable broth in a large saucepan. Cook, stirring occasionally, until onions soften slightly. Add the canned tomatoes and their liquid and cook for 15 minutes. Add the zucchini and cook until tender.

SPICY MEXICAN SAUCE

Servings: makes about 4 cups

1/3 cup vegetable broth
1 onion, chopped
½ teaspoon minced garlic
1 28 ounce can crushed tomatoes
1 4 ounce can chopped green chilies
3 tablespoons chili powder
½ teaspoon ground cumin
1 ½ cups water
1 tablespoon soy sauce
3 tablespoons cornstarch

Place the vegetable broth, onion, and garlic in a saucepan. Cook, stirring occasionally, for 3 minutes. Add tomatoes, chilies, chili powder and cumin. Mix well, cover and cook for 10 minutes. Add 1 cup of water and the soy sauce. Mix the cornstarch in the remaining ½ cup of water. Add to the sauce, stirring constantly until mixture boils and thickens.

MUSHROOM GRAVY

Servings: Makes 2 ½ cups

1 onion, finely chopped
½ pound mushrooms, sliced
2 ¼ cups cold water
1-2 tablespoons soy sauce
3 tablespoons cornstarch

Place the onions and mushrooms in a pan with ¼ cup water. Cook and stir until very soft, about 5 minutes. Mix the remaining water with the soy sauce and cornstarch. Add to the pan and cook, stirring constantly until mixture boils and thickens.

Hints: Start out with less soy sauce and add more if you desire. Seasonings may also be added, such as parsley flakes, oregano, thyme or basil.

Layered Bean Casserole

Servings: 6

Preheat oven to 375 degrees.

Bottom layer:
1 15 ounce can black beans, drained and rinsed
1 15 ounce can red or pinto beans, drained and rinsed
1 15 ounce can chili beans in oil-free sauce, undrained
1 8 ounce can tomato sauce
1 cup frozen corn kernels, thawed slightly
¼ cup chopped onion
2 teaspoons chili powder

Mix all above ingredients together and ladle into the bottom of a 9 x 13 inch baking dish, distributing evenly.

Middle layer:
1 15 ounce can white beans, drained and rinsed
½ cup fresh salsa
1/3 cup nutritional yeast
2 tablespoons lemon juice
1 teaspoon granulated onion
1 teaspoon prepared yellow mustard

Place all above ingredients in a food processor and process until very smooth. Pour over the bean layer and spread evenly.

Top layer:
1 20 ounce bag fresh shredded oil-free hash brown potatoes

Sprinkle the potatoes evenly over the bottom two layers. Bake uncovered for 45 minutes until potatoes are brown and sauce is bubbly.

Hints: Serve with hot sauce to drizzle over the top for more heat, or serve with tofu sour cream to mellow it out a bit.

Mixed Bean Toppings

Servings: 8

Topping 1:
1 cup split peas
½ cup baby lima beans
½ cup cannellini beans
4 cups water
1 onion, chopped
2 teaspoons basil
1 bay leaf

Topping 2:
1 cup kidney beans
½ cup pinto beans
½ cup cannellini beans
4 cups water
1 onion, chopped
½ teaspoon chili powder
½ teaspoon ground cumin
¼ teaspoon ground oregano

Place all ingredients from either 1 or 2 in a large pot. Bring to a boil, reduce heat, cover and cook for 3-4 hours until beans are tender. (In a slow cooker, add all ingredients from either 1 or 2 and cook on high for 8-10 hours.) Serve over brown rice, other whole grains, potatoes, or toast.

Hints: Other beans and/or peas may be substituted for the ones suggested here. These topping can be different each time you make them by using different combinations of beans and seasonings.

MARDI GRAS BEANS

Servings: 8

1 onion, chopped
2 stalks celery, chopped
2 carrots, chopped
1 green bell pepper, chopped
2-3 gloves garlic, minced
½ cup vegetable broth
½ pound mushrooms, sliced
2 15 ounce cans kidney beans, drained and rinsed
2 14.5 ounce cans chopped tomatoes
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon dried marjoram
¼ teaspoon crushed red pepper flakes
1 tablespoon Dijon mustard
1 tablespoon brown sugar
1 cup chopped fresh Swiss chard

Place the onions, celery, carrots, bell pepper and garlic in a large pot with the vegetable broth. Cook, stirring frequently, for 5 minutes. Add the mushrooms and cook another 5 minutes. Add the beans, tomatoes, herbs and pepper flakes. Cook an additional 15 minutes, then add the mustard, brown sugar and chard. Cook for 5 more minutes. Serve hot over brown rice.

SQUASHY BLACK BEANS

Servings: 4

2 cups winter squash, peeled and chopped
2 medium onions, chopped
1 carrot, chopped
1 stalk celery, chopped
2-3 garlic cloves, minced
2 cups water or vegetable broth
2 15 ounce cans black beans, drained and rinsed
2 tablespoons chopped fresh cilantro
2 tablespoons soy sauce
2 teaspoons ground cumin
1 teaspoon grated fresh ginger
½ teaspoon fresh ground black pepper

Place the squash in a pan and cover with water. Bring to a boil, reduce heat, cover and cook for about 10 minutes, until tender but not mushy. Drain and set aside.

Meanwhile, place the onion, carrot and celery in a large pot with 1 cup of the water or broth. Cook over medium heat about 10 minutes, stirring occasionally. Add the rest of the liquid and the remaining ingredients, mixing well. Stir in the reserved squash. Cook over low heat until heated through, about 5 minutes. Serve hot over rice or potatoes.

HOPPIN’ JOHN

Servings: 4-6

Cooked rice needed
2 cups vegetable broth
1 ½ cups chopped onions
¾ cup chopped celery
1 teaspoon bottled minced fresh garlic
2 15 ounce cans black eyed peas, drained and rinsed
1 bay leaf
½ teaspoon dried oregano leaves
dash salt
several twists freshly ground pepper
dash liquid smoke
Tabasco sauce to taste
2 cups cooked brown rice

Place ½ cup of the broth in a medium saucepan. Add the onions, celery and garlic. Cook, stirring occasionally, for 3-4 minutes. Add black eyed peas, remaining broth, bay leaf, oregano, salt and pepper. Bring to a boil, reduce heat and cook uncovered over low heat for 5 minutes. Add liquid smoke and Tabasco sauce to taste. Cook, stirring occasionally, for 5 more minutes. Remove bay leaf. Stir in cooked rice, adding more Tabasco and liquid smoke, if desired.

Hint: Instead of adding the cooked rice at the end, this may be served as a sauce over the rice or other whole grains.

BARBEQUED BEANS

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
1 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.

For those of you that aren’t quite ready for a bean “sloppy joe” or would like a bit more variety, try this recipe for Soy Sloppy Joes. This is also usually a favorite with those folks you’d like to convert to healthier eating. These freeze and reheat very well.

BLACK BEANS AND TOMATOES

Servings: 4-6

Beans:

2 cups dried black beans
6 ½ cups water
1 large whole onion
8-10 whole cloves
4 large garlic cloves
1 large onion, chopped
1 large green bell pepper, chopped

Tomatoes:

6 medium tomatoes, chopped
8 green onions, finely chopped
¼ cup finely chopped sweet onion
1 clove garlic, crushed
3 tablespoons wine vinegar
4-5 dashes Tabasco sauce

Place beans and water in a large pot. Peel the whole onion and stud it with the whole cloves (poke holes in the side of the onion with a toothpick about ½ inch apart, push the stem end of the clove into each hole). Place the onion in the pot with the beans and water and add the whole, peeled garlic cloves. Bring to a boil, cover, reduce heat and simmer for about 2 hours. Remove and discard the whole onion and cloves. Mash the whole garlic cloves into the beans ( use a spoon or fork and gently mash into the side of the pot). Add chopped onion and bell pepper. Cover and simmer for an additional 1-2 hours until beans are tender.

Place the tomatoes, onions, and seasonings into a separate bowl. Mix well. Cover and refrigerate for at least 1 hour. Mix again and adjust seasonings.

Serve black beans over brown rice and spoon some of the tomato mixture over the top.

HINT: Whole cloves are sold in a jar in the spice section of your supermarket. They are the dried buds from a tree and add a unique flavor to this dish. Handle them carefully while inserting into the onion so they don’t break. To remove onion and cloves from the beans use a slotted spoon. Season beans with a small amount of salt after cooking, if desired.

Baked Beans

Servings: 6-8

Preheat oven to 350 degrees.

4 15 ounce cans great northern beans
2 15 ounce cans mixed beans (see hints below)
1 onion, chopped
2 cloves garlic, minced
2 tablespoons water
½ cup molasses
1/3 cup ketchup
¼ cup vegetarian Worcestershire sauce
¼ cup brown sugar
3 tablespoons maple syrup
2 tablespoons dry mustard
1 teaspoon paprika
1/8 teaspoon cayenne pepper
Dash liquid smoke (optional)

Drain beans and place in a large bowl. Place the onion, garlic and water in a small saucepan and cook until softened and water has evaporated. Add to beans. Add remaining ingredients and mix well. Transfer to a covered casserole dish. Bake covered for 1 hour, then remove cover and bake an additional 15 minutes.

Hints: Mixed beans are sometimes called chili beans. They are usually a variety of kidney, pinto and black beans. Or use your own variation of canned beans in this recipe, 6 cans total. These are always a favorite at potlucks.

Sloppy Lentils Too

Servings: 6-8

2 cups dried lentils
1 large chopped onion
1 carrot, chopped
1 green pepper, chopped
4 cups water
4 cups tomato sauce
1 tablespoon soy sauce
1 tablespoon parsley flakes
1 bay leaf
1/2 teaspoon basil
1/4 teaspoon garlic powder

Place lentils and vegetables in a large pot with the water. Cover and simmer for 30 minutes. Add remaining ingredients and simmer for 30 minutes longer. Serve over bread or whole grains.

Hint: Add some fresh spinach or other leafy greens near the end of the cooking time for a delicious variation.

Sloppy Lentil Joes

Servings: 8-10

3 1/3 cups water
1 onion, chopped
1 green bell pepper, chopped
1 tablespoon chili powder
1 ½ cups dried brown lentils
1 15 ounce can crushed tomatoes
2 tablespoons soy sauce
2 tablespoons prepared mustard
2 tablespoons brown sugar
1 teaspoon rice vinegar
1 teaspoon vegetarian Worcestershire sauce
freshly ground black pepper

Place 1/3 cup of the water in a large pot. Add the onions and bell pepper and cook, stirring occasionally until onions soften slightly, about 5 minutes. Add the chili powder and mix in well. Add the remaining water, the lentils, tomatoes, and the rest of the seasonings. Mix well, bring to a boil, reduce heat, cover and cook over low heat for 55 minutes, stirring occasionally. Serve on whole wheat buns.

Deviled Beans and Greens

Servings: 4

1 onion, chopped
2 cups vegetable broth
2 cans black beans, drained and rinsed
2 cups sliced fingerling potatoes
1 4 ounce can chopped green chilies
2 teaspoons prepared mustard
1 teaspoon red pepper flakes
2 cups chopped kale

Place the onion in a large pot with ¼ cup of the broth. Coo, stirring occasionally until onion is very tender, about 4-5 minutes. Add the remaining broth, the beans, potatoes, chilies, mustard and pepper flakes. Mix well, bring to a boil, reduce heat, cover and cook for 30 minutes, until potatoes are tender, stirring occasionally. Add the kale and continue to cook about another 10 minutes until kale is tender.

Bourguignon Beans

Servings: 6

2 cups vegetable broth
2 cups baby carrots, sliced in half
2 cloves garlic, minced
2 cups crimini mushrooms, quartered
14 ounce bag frozen pearl onions, thawed
1 cup red wine
2 15 ounce cans kidney beans, drained and rinsed
2 tablespoons soy sauce
2 tablespoons tomato paste
½ teaspoon thyme
½ teaspoon marjoram
1 bay leaf
½ teaspoon freshly ground black pepper
2 ½ tablespoons cornstarch mixed in ¼ cup cold water

Place ½ cup of the broth in a large pot. Add the carrots and garlic and cook over medium-low heat, stirring occasionally for 5 minutes. Add the mushrooms and cook for another 5 minutes. Add the thawed onions, the remaining broth, the wine, beans and the seasonings (not the cornstarch mixture). Mix well, bring to a boil, reduce heat, cover and cook for an additional 45 minutes, stirring occasionally. Remove cover, add the cornstarch mixture while stirring and continue to cook and stir until thickened. Serve at once.

GARBANZO DELIGHT

Servings: 8

4 cups vegetable broth
1 onion, chopped
1 carrot, chopped
2 stalks celery, chopped
2 leeks, sliced (white part only)
2 yams, peeled and chunked
2 15 ounce cans garbanzo beans, drained and rinsed
2 ½ cups broccoli florets
1 tablespoon lemon juice
1 tablespoon soy sauce
1 ½ teaspoons pure prepared horseradish
1 teaspoon ground cumin
1 teaspoon ground coriander
dash cayenne pepper
dash Tabasco sauce

Place 2 cups of the broth in a large pot. Add onion, carrot, celery, leeks, and yams. Bring to a boil, reduce heat, and cook, uncovered, for 30 minutes. Add beans, broccoli, remaining vegetable broth, and seasonings. Mix well. Return to boil, reduce heat and cook an additional 20-30 minutes, stirring occasionally.

Serve over brown rice or other whole grains, whole wheat toast, potatoes or in a bowl by itself.

Hints: While this cooks it will thicken as the yams break apart and become part of the broth. (See note above on Yams.) This is a delicious, surprisingly sweet, vegetable stew, sure to become a favorite. This may be made ahead and reheated before serving. Another great leftover dish for lunch the next day.

Barbecue Bean Sloppy Joes

Servings: 6-8

1 onion, chopped
1 bell pepper, chopped
¼ cup vegetable broth
3 cups cooked brown rice
2 15 ounce cans pinto beans, undrained
¾ cup fat-free barbecue sauce
1 ½ tablespoons chili powder
whole wheat buns

Place the onion and bell pepper in a non-stick pan with the vegetable broth. Cook, stirring occasionally until vegetables soften slightly, about 3 minutes. Add remaining ingredients (except the buns) and cook for about 12 minutes, until well heated.

Hints: There are many delicious barbecue sauces on the market shelves these days. Choose one without oil and preferably without high fructose corn syrup. Use another kind of bean to vary the recipe, or maybe one can each of pinto and black or white. There are several manufacturers that make frozen cooked whole grain brown rice that reheats in the microwave in 3 minutes. Look for these items in the frozen food department.

Falafel Patties

Servings: variable, makes about 12 3 inch patties

2 15 ounce cans garbanzo beans, drained and rinsed
1 cup flat leaf parsley, coarsely chopped
2 cloves garlic, minced
2 tablespoons lemon juice
½ cup onion, chopped
1 8 ounce tub hummus (optional)
2 tablespoons flour

Place all ingredients in a food processor and process until well mixed. Place in a bowl. Drop by large spoonfuls into a non-stick griddle and flatten slightly with fingertips. Bake about 10-12 minutes on each side, turning several times, until golden brown. Remove to a platter to cool. They will firm up as they cool.

Hints: Be sure to look for hummus that does not have any added oil. If possible, look for hummus without added tahini to reduce the fat content even further. These may also be made without the hummus and they will still be delicious.

Curried Mushrooms and Chickpeas

Servings: 8

½ cup water
2 large onions, chopped
1 teaspoon ground turmeric
1 teaspoon ground coriander
¼ teaspoon ground cayenne
1 tablespoon fresh ginger grated, or 2 teaspoons ground ginger
½ teaspoon salt (optional)
1 ½ pounds cremini mushrooms (or white), sliced
1 28-ounce can crushed tomatoes
1 15-ounce can garbanzo beans, drained

Heat the water in a large pot over medium high heat. Add the chopped onion, cover and cook until soft, about 5 minutes. Add the turmeric, coriander, cayenne, ginger and salt. Cook for 2 minutes stirring occasionally.

Add the mushrooms, cover and continue to cook for about 5 minutes, stirring occasionally until “saucy”.

Add the tomatoes and garbanzo beans, cover and cook 30 minutes until the mushrooms are tender and the flavors are well blended.

Serve over couscous, baked potatoes or rice.

Mediterranean Garbanzos

Servings: 6-8

2 onions, chopped
3 cloves garlic, minced
¼ cup vegetable broth
2 15 ounce cans garbanzo beans, drained and rinsed
1 28 ounce can crushed tomatoes with basil
1 large fresh tomato, chopped
1 teaspoon oregano
1 teaspoon crushed red pepper flakes
2 tablespoon lemon juice
4 cups packed chopped fresh spinach
freshly ground black pepper

Place the onion and garlic in a large pot with the vegetable broth. Cook, stirring occasionally until onion is tender, about 4 minutes. Add beans, tomatoes, oregano and red pepper flakes. Mix well, bring to a boil, reduce heat, cover and cook for 30 minutes, stirring occasionally. Add the lemon juice, spinach and several twists of freshly ground pepper. Cook for an additional 5 minutes, until spinach is tender. Serve over hot brown rice or whole wheat couscous.

Bombay Vegetable Sauce

Servings: 6

1 teaspoon coriander seeds
½ teaspoon cumin seeds
½ teaspoon fennel seeds
½ teaspoon fenugreek seeds
6 whole green cardamoms
½ teaspoon turmeric
½ teaspoon freshly ground black pepper
3 tablespoons vegetable broth
1 large onion, cut in half lengthwise, then thinly sliced into crescents
3 cloves garlic, minced
½ cinnamon stick
1 red bell pepper, cut into ½ inch pieces
1 yellow bell pepper, cut into ½ inch pieces
2 jalapeno peppers, seeded and thinly sliced
3 large portobello mushrooms, cut in half, then thickly sliced
1 28 ounce can diced tomatoes, drained (reserve the juice)
1 15 ounce can garbanzo beans, drained and rinsed
4 cups fresh baby spinach (one 6 ounce bag)
2 tablespoons mango chutney
1/3 cup chopped fresh cilantro

Place the 4 kinds of seeds and the cardamom into a dry non-stick frying pan. Cook and stir for about 1 minute. Remove from heat, cool, then crush using a mortar and pestle. Mix in the turmeric and black pepper. Set aside.

Place the vegetable broth in a large pot. Add the onion, garlic and cinnamon stick. Cook, stirring frequently, for about 5 minutes. Add the three kinds of peppers and the mushrooms. Cook and stir for 3 more minutes. Add the tomatoes, garbanzos, spinach, chutney, and ¼ cup of the reserved tomato juice. Cook and stir for another 3-4 minutes. Season with a bit more pepper and some salt, if desired. Stir in the cilantro and let rest for a minute before serving.

Serve over brown rice, other whole grains, or in a bowl with some fresh Indian naan bread to soak up the juices.

Hints: This takes quite of bit of preparation, but then it goes together rather quickly. I have prepared all the spices and the vegetables a day ahead of time, and then easily cooked this just before serving. When fresh tomatoes are in season, I like to use them in this dish for a more authentic flavor. Use about 5 tomatoes, peel them with a serrated vegetable peeler, then coarsely chop them before using. You will also need to use an extra ¼ cup of vegetable broth in place of the reserved tomato juice.

JAMAICAN THREE POTATO CURRY

Servings: 6

1 onion, chopped
2½ teaspoons turmeric
1¼ teaspoons ground cumin
½ teaspoon allspice
½ teaspoon ground ginger
5 cloves garlic, minced
1 large white potato, coarsely chopped
1 medium sweet potato, coarsely chopped
1 medium yam, coarsely chopped
1 bell pepper, chopped
1-2 cups water
1 tablespoon cornstarch mixed in ¼ cup cold water

Place onion in a large non-stick pan with about ¼ cup water. Cook and stir for about 3 minutes, until softened slightly. Add spices and continue to cook and stir for 5 minutes. Be careful not to burn the spices. Add a splash more water, if necessary. Add the garlic and cook another 1-2 minutes.

Add the potatoes and yams and stir to coat with spices. Add the bell pepper and just enough water to barely cover the vegetables. Bring to a boil, cover, reduce heat and simmer for 15 minutes.

Add the cornstarch mixture, stir and cook until thickened.

Serve over brown rice. Add some chopped cilantro for garnish, if desired.

Hints: Sweet potatoes are often confused with yams, and vice versa. True yams are entirely different from sweet potatoes, and are not often found in the US. In our supermarkets, usually the lighter skinned and pale-fleshed variety are labeled as sweet potatoes and the darker skinned and orange-fleshed variety are labeled as yams. They are interchangeable in most recipes. The orange-fleshed variety is usually moister.