HOLIDAY BAKED BEANS

1 (28-ounce) can vegan baked beans
1 (16 ounce) can sliced sweet potatoes, drained
1/3 cup dried cranberries ("craisins")
2 teaspoons grated orange rind (slice up the orange and eat it on the side)
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg

Combine all ingredients; spoon into a lightly greased/sprayed casserole. Bake at 350 for 30 to 35 min. or until bubbly. If you don't have an oven, just nuke in the microwave or heat in a saucepan over hotplate until hot.

Vegetable Chili

1/2 cup water
1/2 cup onion -- chopped
1/2 cup green bell pepper -- chopped
1/2 cup zucchini -- cut into chunks
1/2 cup yellow squash -- cut into chunks
1 cup frozen corn kernels
1 can stewed tomatoes -- (28 oz.)
1 cup cooked black beans
1 cup pinto beans -- cooked
1 cup cooked white beans
1 cup cooked garbanzo beans
1/4 cup chopped green chiles
1 tablespoon chili powder
1/2 tablespoon soy sauce
1 dash cayenne pepper -- ground

Place the water, onion, green pepper in a large soup pot. Cook and stir until the onion is tender, about 5 minutes. Add the remaining ingredients, stir to mix well, and bring to a boil.

Reduce the heat and cook uncovered over medium low heat for 30 minutes. Serve in soup bowls by itself or over whole grains.

Per Serving (excluding unknown items): 217 Calories; 1g Fat (5.7% calories
from fat); 12g Protein; 41g Carbohydrate; 12g Dietary Fiber; 0mg
Cholesterol; 90mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat;
1 Vegetable; 0 Fat.

Tofu oat burgers

This one is low fat if you remember to:

• you use a lower fat tofu
• you water-saute the veggies, and bake the burger rather than frying

About 8 servings

2 medium onions, chopped finely
3 ribs celery, chopped finely
light oil (sunflower, peanut, etc.) for sautéeing and frying
1-1/2 pounds firm tofu, drained
1 cup rolled oats (regular or quick-cooking)
2 Tablespoons tamari soy sauce
1 large clove garlic, pressed or finely minced
1/2 teaspoon dried herbs of your choice, optional

Sauté the onions and celery in a thin layer of oil until soft, about 5-10 minutes. In a mixing bowl,
mash the tofu with a fork. Add in the oats, tamari, garlic, herbs (if using any) and the sautéed
vegetables. Mix well, then knead until mixture is smooth. Form into burgers and fry in lightly oiled skillet until browned on both sides. Drain on paper towels and serve hot.

Tomato Delight

* 2 fresh tomatoes
* 2 tablespoons whole grain bread crumbs
* 1 tablespoon seasoning mixture of your choice


Slice tomatoes in half. Brown bread crumbs and seasoning mix in non-stick pan, stirring constantly so they don't burn. Sprinkle on top of tomatoes. Brown under broiler for 3-4 minutes.

Southwest Vegetable Stew

* 1/2 cup vegetable broth
* 1 chopped onion
* 1 chopped red bell pepper
* 1 sliced celery stalk
* 1/2 teaspoon bottled, minced garlic
* 1 bunch green onions, cut in 1 inch pieces
* 1 1/2 cups thinly sliced savoy cabbage
* 1 tablespoon soy sauce
* 1 teaspoon chili powder
* 1 teaspoon basil
* 1 15-ounce can chopped tomatoes
* 2 cups chopped fresh spinach
* 1 15-ounce can black beans, drained and rinsed
* 1 15-ounce can small red beans
* 1/2 cup salsa
* several dashes Tabasco Sauce
* fresh ground pepper to taste
* 1-2 tablespoons chopped cilantro


Place onions, bell pepper, celery and garlic in a large pot with the broth. Cook and stir over medium heat until onion softens slightly, about 4-5 minutes. Add the green onions, cabbage, soy sauce, chili powder and basil. Cook, stirring occasionally, for 10 minutes. Stir in the remaining ingredients, except the cilantro, and cook an additional 5 minutes. Add the cilantro just before serving, stir to mix. Serve in a bowl, over baked potatoes, or rolled up in a tortilla.

Minestrone

* 4 cups vegetable broth
* 1 chopped onion
* 1 chopped celery stalk
* 1 14.5-ounce can Italian style stewed tomatoes
* 1/2 cup uncooked small pasta
* 1 15-ounce can kidney beans, drained and rinsed
* 1 15-ounce can cannellini beans, drained and rinsed
* 1 16-ounce package frozen Italian style mixed vegetables
* 2 teaspoons parsley flakes
* 1/2 teaspoon basil
* 1/2 teaspoon oregano
* 1/2 teaspoon marjoram
* fresh ground pepper to taste
* soy parmesan (optional)

Place onion and celery in a large pot with 1/4 cup of the vegetable broth. Cook, stirring occasionally for 5 minutes. Add remaining ingredients. Bring to a boil, reduce heat, cover and simmer for 30 minutes. Sprinkle with soy parmesan cheese, if desired.

Himalayan Curried Soup

* 1 chopped onion
* 1 chopped celery stalk
* 4 1/2 cups vegetable broth
* 2 1/2 cups cooked brown rice
* 1 1/2 teaspoons curry powder
* 1/2 tablespoons soy sauce
* 1/4 teaspoon ground coriander


Place 1/2 cup of vegetable broth, onions and celery in a saucepan. Cook, stirring occasionally for 5 minutes. Add remaining ingredients. Cook over low heat for 15 minutes.

Hearty Brazilian Bean Soup

* 1 chopped onion
* 1 chopped celery stalk
* 1 teaspoon chopped, fresh, bottled garlic
* 1 chopped red bell pepper
* 1 cup chopped frozen hash brown potatoes
* 2 1/2 cups vegetable broth
* 1 15-ounce can undrained black beans
* 2 tablespoons sherry
* 2 tablespoons soy sauce
* 1 tablespoon lemon juice
* 1 tablespoon parsley flakes
* 1/2 teaspoon fennel seeds
* 1/4 teaspoon Worcestershire sauce
* fresh ground pepper to taste
* 1 cup chopped Swiss chard


Place 1/2 cup of the vegetable broth, onions, celery, garlic and bell pepper in a large saucepan. Cook, stirring occasionally over medium heat for 5 minutes. Add remaining ingredients, except chard. Cook over low heat for 20 minutes. Add chard and cook for 5 minutes.

Harvest Moon Soup

* 1 chopped onion
* 1/2 teaspoon bottled, minced, garlic
* 1 chopped yellow or orange bell pepper
* 3 tablespoons unbleached flour
* 3 1/2 cups vegetable broth
* 2 diced zucchini
* 2 cups corn kernels
* 2 cups chopped fresh tomatoes
* 1 tablespoon soy sauce
* 1/4 teaspoon ground cumin
* 1/4 teaspoon dill weed
* 1/8 teaspoon white pepper
* 1 1/2 cups soy milk


Place 1/2 cup of the vegetable broth in a large soup pot. Add onion, garlic and bell pepper. Cook, stirring frequently, for 3-4 minutes. Mix in the flour. Add remaining broth, zucchini, corn, tomatoes and seasonings. Cover, bring to a boil, reduce heat and simmer for 10 minutes. Stir in soy milk. Heat through and serve.

Creamy Bean Soup

* 1/4 cup finely chopped onion
* 1/4 cup finely chopped celery
* 2 16-ounce cans no-fat black or pinto refried beans
* 2 1/2 cups vegetable broth or water
* 2 cups frozen corn kernels
* 1/3 cup mild salsa
* 1/2 teaspoon ground cumin
* chopped cilantro for garnish (optional)


Place the onion and celery in a medium saucepan with 1/4 cup vegetable broth. Cook, stirring occasionally, until onion and celery are tender. Add remaining ingredients except cilantro, mix well and cook over very low heat for 10 minutes. Garnish with cilantro, if desired.

Chip and Salsa Soup

* 3 1/2 cups vegetable broth
* 1 15 can black or pinto beans, drained and rinsed
* 1/4 cup chopped green onions
* 1 1/4 cups fresh salsa, mild or medium
* 1 tablespoon canned diced green chilies
* 1 cup corn kernels
* 2 cups fat-free tortilla chips, broken into bite-size pieces
* 1 cup avocado chunks


Place the broth, beans, salsa, corn, green onions and chilies in a medium saucepan. Cook over low heat for 10 minutes to blend flavors.

Place 1/2 cup of chips and 1/4 cup of avocado in each of four bowls. Ladle the soup over the avocado and chips and serve at once.

Red Curry Sauce

* 1/2 cup water
* 1 onion, finely chopped
* 1 tablespoon bottled, minced ginger
* 1/2 teaspoon bottled, minced garlic
* 1 28-oz. can crushed tomatoes
* 1/2 teaspoon curry powder
* 1/4 teaspoon turmeric
* 1/4 teaspoon ground coriander


Place the water in a saucepan. Add onions, garlic and ginger. Cook and stir for a few minutes. Add remaining ingredients. Mix well. Cook for another 6-7 minutes to allow flavors to blend. Serve hot.

Tricolor Bean Salad

Make early to allow the flavors to blend.

* 1 15 oz. can black beans, rinsed and drained
* 1 15 oz. can cannellini beans, rinsed and drained
* 1 15 oz. can kidney beans, rinsed and drained
* 4 chopped green onions
* 1 thinly sliced celery stalk
* 1 chopped tomato
* 2 tablespoons canned chopped green chilies
* 1 cup Mexican salsa, mild or medium
* 1 tablespoon lime juice
* 1 teaspoon chili powder


Combine beans, onions, celery, tomatoes and chilies in a large bowl. Place the salsa in a small bowl or jar. Add the lime juice and chili powder. Mix well.

Pour the salsa mixture over beans. Toss to mix well. Cover and refrigerate for at least 1 hour to allow flavors to blend.

HINT: Use different kinds of beans to vary the taste of this delicious salad.

Servings: 6-8

Tex-Mex Couscous Salad

* 2 cups vegetable broth
* 1 3/4 cups couscous
* 1 15-ounce can black beans, drained and rinsed
* 1 15-ounce can red beans, drained and rinsed
* 2 cups frozen corn kernels, thawed
* 1 chopped red bell pepper
* 1 chopped green bell pepper
* 1 chopped tomato
* 1/2 cup chopped green onions
* 1/4 cup chopped cilantro
* 1 tablespoon fresh salsa, mild, medium or hot
* 1 tablespoon lime juice


Bring the vegetable broth to a boil. Add couscous, stir, cover, remove from heat and let rest for 10 minutes. Meanwhile, prepare remaining ingredients. Combine couscous and vegetables. Combine salsa and lime juice. Pour over couscous and mix well. Serve warm or cold.

Pagoda Rice Salad

* 2 cups cooked jasmine rice
* 4 chopped green onions
* 1/4 cup mung bean sprouts
* 4 cups loosely packed, chopped spinach
* 1 11-ounce can mandarin orange segments, drained
* 1 8-ounce can sliced water chestnuts, drained
* 1/2 cup oil-free honey Dijon salad dressing
* 1/2 cup avocado chunks


Place the rice in a large bowl. Add the green onions, mung bean sprouts and spinach. Mix well. Add the orange segments and water chestnuts. Toss gently to mix.

Mix dressing and soy sauce. Pour over salad. Stir in avocado. Cover and chill for 1 hour before serving.

Curly Pasta Salad

* 1 12 oz. package rainbow rotini
* 1 16 ounce package frozen chopped broccoli and cauliflower, thawed
* 1 cup sliced fresh mushrooms
* 4 green onions, chopped
* 1 2 oz.jar chopped pimientos
* 1/2 cup cherry tomatoes, cut in half
* 1 cup oil-free honey dijon dressing
* 2 tablespoons soy sauce
* fresh ground black pepper to taste
* dash Tabasco, optional


Bring 4 quarts water to a boil, add pasta and cook according to package directions. Drain. Rinse under cool water and set aside.

Thaw frozen vegetables by running under cold running water until completely thawed.

Place pasta in a large bowl. Add all the vegetables. Mix honey-Dijon dressing and soy sauce and pour. Toss to mix well. Season with black pepper and Tabasco. Refrigerate at least 2 hours before serving.

Rainbow Risotto

* 4 cups vegetable broth
* 1 cup uncooked Arborio rice
* 1 onion, finely chopped
* 2 cups broccoli florets
* 1 cup finely chopped zucchini
* 1 cup frozen corn kernels, thawed
* 1 cup finely chopped red bell pepper
* 1 cup finely chopped green bell pepper
* 1 tablespoon soy sauce
* 2 cups chopped spinach
* fresh ground pepper to taste


Place 3 1/2 cups of broth in a saucepan and bring to a boil. Stir in the rice, reduce heat and cook over low heat, stirring frequently, until broth is absorbed, about 15 minutes.

Meanwhile, place remaining 1/2 cup of broth in a large non-stick frying pan. Add onions, broccoli, zucchini, corn and bell pepper. Cook, stirring occasionally for 10 minutes. Add soy sauce and spinach. Cook about 3 minutes. Combine the rice and vegetable mixture. Season with fresh ground pepper.

International Confetti Rice

* 1/4 cup vegetable broth
* 1 chopped onion
* 1 chopped celery stalk
* 1 chopped red bell pepper
* 1/2 pound sliced fresh mushrooms
* 1/2 cup chopped green onions
* 1/2 teaspoon minced fresh garlic
* 1 14.5 ounce can stewed tomatoes-Mexican, Cajun or Italian style
* 1 4-ounce can chopped green chilies
* 1/2 cup frozen corn kernels
* 1/2 cup frozen peas
* 2 tablespoons soy sauce
* 1 teaspoon chili powder
* dash or two Tabasco sauce
* 4 cups cooked brown rice
* 1/4 cup chopped fresh cilantro or parsley


Place the vegetable broth in a large pot. Add onion, celery, bell pepper, mushrooms, green onions, and garlic. Cook, stirring occasionally, for 5 minutes. Add remaining ingredients, except rice and cilantro or parsley. Cook, stirring occasionally for 5 more minutes. Add rice. Cook an additional 5 minutes. Stir in cilantro or parsley. Serve hot.

Potato Peppers

* 6 large green bell peppers
* 4 cups frozen chopped hash brown potatoes
* 1/2 cup vegetable broth
* 1/3 cup finely chopped onion
* 1 cup chopped broccoli florets
* 2 tablespoons chopped pimiento
* 1/4 teaspoon curry powder
* 1/2 teaspoon ground cumin
* 1/4 teaspoon turmeric
* 1/2 teaspoon minced, bottled ginger
* 1 tablespoon lemon juice
* 1 tablespoon soy sauce
* fresh ground pepper


Cut peppers in half lengthwise and clean out the insides. Steam over boiling water for 5 minutes. Set aside.

Cook the potatoes in water to cover until tender, about 12 minutes. Drain, reserving the cooking water. Mash the potatoes with a potato masher, using a small amount of the cooking water to moisten them. Set aside.

Preheat oven to 350 degrees. SautÈ the onions in the vegetable broth for 3 minutes. Add broccoli, pimiento, curry powder, cumin, turmeric and ginger. Cook and stir for 3 more minutes. Stir vegetable mixture into mashed potatoes. Add lemon juice, soy sauce and a few twists of fresh ground pepper.

Stuff the peppers with the potato mixture. Place peppers in a non-sticking baking dish. Bake in 350-degree oven for 20 minutes. Serve with Red Curry Sauce.

Red Curry Sauce

Servings: Makes 4 cups Preparation Time: 10 minutes Cooking Time: 10 minutes

* 1/2 cup water
* 1 onion, finely chopped
* 1 tablespoon bottled, minced ginger
* 1/2 teaspoon bottled, minced garlic
* 1 28-oz. can crushed tomatoes
* 1/2 teaspoon curry powder
* 1/4 teaspoon turmeric
* 1/4 teaspoon ground coriander


Place the water in a saucepan. Add onions, garlic and ginger. Cook and stir for a few minutes. Add remaining ingredients. Mix well. Cook for another 6-7 minutes to allow flavors to blend. Serve hot.

Baked Potato Skins

Serve with any oil-free dressing or salsa.

* Medium-size baking potatoes
* Seasonings of your choice, optional
* Oil-free dressing, optional


Preheat the oven to 450 degrees.

Scrub the potatoes and prick them several times with a fork. Bake for 45 minutes to 50 minutes. Cut the potatoes in half lengthwise. Gently scoop out the insides of the potatoes, leaving about 1/4 inch next to the skin. Reserve the insides for other uses.

Turn on the broiler. Season the potato skins with the seasonings of your choice or brush them with a small mount of oil-free dressing. Place them on a broiler pan and broil until lightly browned. Watch them carefully to make sure they don't burn.