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Black Beans with Rice

Ingredients (use vegan versions):

* 1 medium onion, chopped
* 2 cloves garlic
* 1 can (14.5 oz.) stewed tomatoes
* 1 can (15 oz.) black beans, rinsed and drained
* 2/3 cup water
* 1/2 teaspoon oregano
* 1 1/2 cups Minute Brown Rice

Directions:

Saute onions and garlic in a small amount of liquid (the original recipe
called for oil, but I just used a little water) until tender. Stir in
tomatoes, beans, water, and oregano. Bring to a boil. Stir in rice.
Return to boil. Reduce heat, cover, and simmer for 5 minutes. Remove
from heat. Let stand 5 mintes.

Oh So Simple Cuban Black Bean Stew

Ingredients (use vegan versions):

* 1 15 oz can Black beans
* 1 1/2 tablespoon Goya Recaito (or use recipe below)
* 1 bay leaf

Directions:

Pour can into pot and add recaito and
bay leaf. Bring to boil and immediately
turn heat down to simmer up to an hour
on very low heat.

This is very tasty with the recaito,
but it does contain MSG, so you can
also make your own.

Recaito recipe:

1/2 bell pepper
1/2 yellow onion
2 cloves garlic
1 aji chili (optional sweet chili)
1 Tbsp. cilantro
1/2 tsp salt

Chop all ingredients and process in
blender or food processor until almost
mush. This recipe can be doubled or
tripled and kept in the freezer. It can
be added to many dishes for flavor.

Serves: 4

Preparation time: 5 min

Mr. Falafels Falafel

Ingredients (use vegan versions):

* 1 cup dried chickpeas (garbanzos) soaked in 5 cups of water for 25 hours
* 1 teaspoon baking soda
* 1 teaspoon salt
* 1/2 cup finely minced onion
* 2 tablespoon finely minced parsley
* 1 teaspoon ground cumin
* 1 teaspoon ground coriander
* 2 cloves garlic
* Freshly ground pepper
* 1 tablespoon lemon juice
* a pinch (or more) of cayenne pepper
* oil for frying (i.e. canola, sunflower, avocado)

Directions:

This recipe was originally posted on
Vegweb’s forums by the user “MrFalafel”
whilst vegweb had forums. It’s possibly
some of the best falafel ever.

Drain the chickpeas and put them into
the container of a good processor or
blender. Add the baking soda and
salt. Turn the machine on and blend
until you have the texture of coarse
bread crumbs or fine bulgur wheat. You
should NOT have a paste.

Empty the chickpeas into a bowl. Add
the onion, parsley, cumin, coriander,
garlic, black pepper, lemon juice, and
cayenne. Mix gently with a fork. Do not
pat down. This mixture should be loose
and crumbly.

Put 2 inches of oil in a wok or other
utensil for deep frying and set to a
heat on a medium-low flame. You need a
temperature of 350 to 375 degrees F.
While the oil heats, form the first
batch of patties. Using a very light
touch, form patties that are about 2
1/4 inches in diameter, about 3/4 inch
thick in the center and less so at the
edges. Do not pat down or try to be
too neat. The patties should just
about hold together. Put as many
patties into the hot oil as the utensil
will hold in a single layer. Fry about
4 minutes or until the patties a
reddish brown on both sides. Turn at
least once during the frying process.
When the patties are done, remove them
with a slotted spoon and drain on a
paper towel. do all of the patties this
way.

That’s pretty much it. Here’s some tips:

1. Use the right oil: Olive oil is not
good for frying, due to its low smoke
point. Choose an oil with a higher
smoke point, such as Canola, sunflower
or avocado oil.

2. Use fresh herbs & spices where
possible. The fresher they are, the
better they taste

3. If you substitute dried chickpeas
with canned, don’t add salt, since
canned chickpeas contain salt anyway.

4. Falafel is best served in a pita
with salad.

Serves: depends how hungry you are

Preparation time: 40 mins (plus soaking time for chickpeas)

Black Bean Pancakes with Corn Salsa and Roasted Red Pepper Sauce

Ingredients (use vegan versions):

* 2 cans prepared black beans
* 1/4 cup plain vegan bread crumbs
* 1 red onion, chopped
* 1/4 cup chopped fresh cilantro
* 2 jalepeno peppers, seeded and chopped
* 4 cloves of garlic, minced
* 4 red bell peppers
* 1 cup roasted corn
* 3 tablespoon chopped cilantro
* 1/3 cup chopped red onion
* 1/4 lime juice

Directions:

Roast fresh red peppers under broiler until skin is
blackened. Seal peppers in an air tight bowl, or plastic
bag for 20 minutes and then peel off skin. Drain both
cans of black beans and then mash them using fork or
blender. Chop cilantro, onion, jalepeno pepper and mix into
black beans. Add vegan breadcrumbs and mix well. Season with salt
and pepper to taste. Lightly oil a saute pan and drop large
spoonfuls of batter when pan is smoking hot. Flatten batter
with spatula. Cook pancakes two minutes on each side.

For Corn Salsa:
To roast corn, drain well if frozen, place in dry, hot
saute pan and saute until browned.
Combine one chopped jalepeno, 3 T. cilantro, 1/3 c. onion,
and roasted fresh or frozen corn with lime juice. Chill.

For Red pepper Sauce:
Puree peeled and seeded red peppers, add salt and pepper to
taste. Keep warm in a sauce pan until needed. If sauce is
too thick, thin with soy milk if desired.

Assemble by spooning about 1/4 cup of red pepper sauce on
plate. Top with 3-4 pancakes. Garnish with the roasted corn
salsa.

Serves: 4

Preparation time: 20 min

Black Bean Quesadilla

Ingredients (use vegan versions):

• 1 cup cooked black beans (drained)
• 2-3 small zucchini shredded
• 4-6 med/small flour tortilla (I use fat free)
• spray olive oil
• cheese substitute (optional)
• Fresh Salsa (chop in food processor and combine):
• 5-6 assorted peppers, anaheim, jalapeno, yellow, etc.
• 2 chopped green onions
• 6-7 Roma tomatoes
• 1/2 lime squeezed
• 1/2 lemon squeezed
• cilantro

Directions:

Mix beans, 1/2 to 1 cup salsa, zucchini in bowl.
In small skillet heat spray olive oil, add a flour tortilla
and spread bean mixture on top, sprinkle with cheese and
second tortilla and cook lightly till slightly crisp. Flip
tortillas and heat the other side. It looks like a tortilla
sandwhich/quesadilla. Cut into quarters, top with more
salsa. 4 quarters is a serving.

Personally I like guacamole on top!

1 avocado, lemon juice, my salsa, and garlic salt. Mash
with fork.

Serves: 2 or more

Preparation time: 15 min

Easy G-Z Burgers

Ingredients (use vegan versions):

• 1 can garbanzo beans, rinsed
• 1 medium zucchini, shredded
• egg substitute equivalent to one egg white
• salt to taste
• pepper to taste
• ogegano to taste
• 1 teaspoon curry powder
• 1 tablespoon whole wheat flour
• Cooking Oil (fruity olive oil is best, but any type is sufficient)

Directions:

In a bowl, mash garbanzo beans with a fork. Stir in the
shredded zucchini, season well with the salt, pepper,
oregano, and curry powder, then stir extremely well. Stir
in the egg substitute. Add the flour a teaspoon at at time
while mixing, until mixture is able to hold the shape of a
burger patty. Shape into four large patties, and sautee in
the oil in a skillet over medium heat until both sides are
golden brown. Serve over whole wheat buns, or alone with
flavored rice on the side.

Serves: 4

Preparation time: 20 minutes or less

Dahl

Ingredients (use vegan versions):

• 1.5 cups masoor dahl (orange in colour).
• Vegetable oil
• 3 dried red peppers
• 1 teaspoon vegan mustard seed (tsp = teaspoon)
• 0.25 teaspoon asafoetida
• 1 medium onion
• 1.5 teaspoon coriander powder
• 0.5 teaspoon turmeric powder
• salt to taste.

Directions:

Put dahl in about 3 cups water and let boil. It normally takes about
an hour for the dahl to break up and pulp, however what I do is to
start soaking it in water before I leave for work. This way it takes
much less time to cook when boiled later. (gas, electricity SAVINGS!!)
Spice Mixture: (To be added when dahl is about 80% cooked or even
earlier if you like) Slice the onion into thin slices. Heat the oil in
a frying pan, when hot, add red chilies and mustard seeds. After seeds
pop, add the asafoetida, and immediately turn down the heat. Add the
onions, start frying on low heat until they are “transparent”, then
turn up heat until they are quite brown, but not burnt black. Add
coriander & turmeric and turn down heat. After a minute, add about 0.5
cup of the boiling dahl mixture to the frying pan and stir
energetically so that the spice mixture gets mixed well, and onions
break up.

Pour it back into the dahl pot, add salt, cook for another 10 minutes
or until dahl is done, whichever comes later.

Black Bean Hash

Ingredients (use vegan versions):

• 2 teaspoon olive oil
• 1 onion, chopped or sliced
• 3 cloves garlic, minced
• 1 large red potato, cut into 1/4 inch dice
• 1 small green bell pepper, chopped
• 1 cup chopped tomatoes, fresh or canned
• 1 tablespoon chili powder
• 1/4 teaspoon cumin
• 1 15-ounce can black beans, drained and rinsed
• 1 cup frozen corn, thawed
• 1/4 to 1/2 teaspoon salt

Directions:

Heat the oil in a large skillet or pot and add the onion,
garlic and potato. Cook over high heat, stirring
frequently, for 3 minutes. Add the bell pepper, tomato,
chili powder, cumin and 3/4 cup water.

Reduce heat slightly, then cover and simmer until the
potatoes are soft, about 10 minutes. Stir in the beans and
corn and cook until heated through. Add salt to taste.

202 calories per serving

Serves: 4

Preparation time: 15 min

Quickest Easiest Best Ever Lentils

Ingredients (use vegan versions):

• 2 cups red lentils
• 1 cup pearled barley
• 1/4 cup onion powder or less
• not quite as much garlic powder
• 1/4 to 1/2 teaspoon black pepper
• 3 good squirts Bragg’s Liquid Aminos
• 11 cups water

Directions:

Rinse lentils and barley.Add all ingredients and bring to a
boil over medium heat.Stir occasionaly,more frequently
near the end so they do not stick and burn. Cook for approx.
one hour. You are looking for something that resembles mush.
Serve over brown rice.

Serves: many

Preparation time: minutes

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