Hot Food & Recipes

Servings: 4 servings
Category: Beans and l | Main dishes | Vegetarian | Vegetables
Ingredients

• 1 tb White wine
• 1 tb Quality curry powder
• 1 c Chopped yellow onion
• 2 Garlic cloves; crushed
• 10 oz Frozen chopped spinach;
• -thawed, drained
• 8 oz Tomato sauce
• 19 oz Chickpeas; canned, drained
• 1 c Fat-free vegetable broth
• Salt and pepper; to taste
• Hot sauce or red pepper
• -flakes; to taste (optional)

Directions
(I substituted white wine for the canola oil in the original recipe.) In a large skillet or saucepan, add oil, curry powder, onions and garlic; saute=82 about 5 minutes. Add spinach, tomato sauce and 1 cup chickpeas. In a blender, puree remaining chickpeas with broth. Add to vegetables. Simmer until heated through, about 10 minutes. Add seasonings. Serve over cooked brown rice or couscous. Makes 4 cups; serves 4. 260 calories, 3g fat, 12g protein, 49g carb, 11g fiber, 1214mg sodium Converted by MC_Buster. Recipe by: Jean Carper, www.usaweekend.com/ 4/4/99 Posted to fatfree digest by Kathleen on Jun 07, 1999, converted by MM_Buster v2.0l.

Servings: 6 servings
Category: Beans & ric | Main dishes | Vegan
Ingredients

• 1 lg Onion; chopped
• 2 tb Oil
• 4 Cloves garlic; minced
• 1 Jalapeno; seeded & minced
• 1 tb Chili powder
• 1 ts Ground cumin
• 1 ts Ground allspice
• 1 ts Dried basil
• 1/2 ts Dried oregano
• 2 cn (14 1/2 oz) stewed tomatoes
• 3 c Vegetable broth
• 3 Potatoes; scrubbed & diced
• 1 md Bell pepper; finely chopped
• 2 cn (15 oz) pinto beans; rinsed
• -& drained
• Salt & pepper to taste

Directions
In a Dutch oven, saute onion in oil over high heat until browned. Add garlic, jalapeno, chili powder, cumin, allspice, basil, and oregano. Saute, stirring often, about 2 mins. Add tomatoes with juice and veg. broth, stirring to loosen bits of browned food on bottom of pan. Bring to a boil. Add potatoes & bell pepper, bring to a boil. Cook, uncovered, over med. heat for 15 mins, stirring occasionally. Add beans and cook another 10-15 mins. Season with salt & pepper to taste. Posted to MasterCook Digest by “Karen C. Greenlee” on Dec 16, 1998, converted by MM_Buster v2.0l.

Servings: 10 servings
Category: Beans/legum | Hot soups | Low fat | Tried | Sent to eat
Ingredients

• 12 c Water; boiled
• 2 c Split peas; ready to cook
• 1 md Onion; Chopped pepper,
• -freshly ground
• 23 g Chicken bouillon cube;
• -Knorr, 2 Cubes
• 4 Carrots; peeled & sliced
• 4 tb Pearl barley

Directions
1. Measure all ingredients and set aside. 2. In a stockpot or Dutch oven, bring water to a boil. 3. Add remaining ingredients to boiling water, then turn stove element down to level where mixture just boils. Cook, stirring occasionally to prevent soup from sticking to pot. Continue simmering over low heat until the peas and onions are pureed. 4. Serve or freeze in individual serving containers. Per serving, MC nutritional analysis (rounded): 176 Calories 1 g fat 12 g dietary fibre 4.6 % cff NOTES : The original recipe used ham for the meat flavouring, but I don’t eat ham, so I use chicken flavouring. The barley is used to thicken the soup even more than it would be, to suit my preferences. Modified and formatted by Ellen Pickett . Posted to Eat-lf by Ellen Pickett 1999-December-7. Recipe by: Loretta Split Peas but modified by Ellen Pickett Posted to EAT-LF Digest by “Ellen Pickett” on Dec 7, 1999, converted by MM_Buster v2.0l.

Servings: 2 servings
Category: Beans/peas/ | Breakfast | Eat-lf mail
Ingredients

• 2/3 c Oats; Regular Or Instant
• 2 c Water
• 1/4 ts Salt
• 1/4 c Raisins
• 1/4 ts Ground Cardamom; Note 1
• 1/4 ts Cinnamon
• 1/8 ts Ground Ginger

Directions
Note 1: Or 1 cardamom pod (about 3 – 4 seeds) Put oats, raisins, salt and water in small saucepan and bring to boil. (Jeff and I used our measurements for water and instant oats). Reduce ehat to low and add rest of ingredients (if you use the cardamom pod break it open and put whole seeds in the cooking cereal). Cover and cook on low until done, 2 – 10 min, depending on the type of oats you used. Can be served with maple syrup … I put dark brown sugar on it. This was incredibly good!!! Entered into MasterCook and tested for you by Reggie & Jeff Dwork Recipe by: Ayurvedic Cookbook, Amanda Morningstar with Urmila Desai Posted to EAT-LF Digest by Reggie Dwork on May 25, 1999, converted by MM_Buster v2.0l.

Servings: 4 Servings
Category: Beans | Main dish
Ingredients

• 1 c Chopped onions
• 15 oz Can southwestern-style black
• - beans with cumin and chili
• - spices, undrained
• 14 1/2 oz Can diced peeled tomatoes
• - with chili or salsa
• - seasonings, undrained
• 11 oz Can corn w/ red&green pepper
• 4 oz Shredded Cheddar (1 cup)

Directions
1. Spray large nonstick skillet with nonstick cooking spray. Heat over medium-high heat until hot. Add onions; cook and stir until tender. 2. Stir in beans, tomatoes, and corn. Bring to a boil. Reduce heat to low; simmer 5 to 8 minutes or until thoroughly heated. 3. Sprinkle with cheese; cover and cook an additional 1 to 2 minutes or until cheese is melted. Nutrition Information Per Serving: 320 Calories, 11 g Fat, 1270 mg Sodium Posted to MM-Recipes Digest by Paula on Aug 16, 1998

Servings: 6 servings
Category: Beans | Rice dishes | Salads
Ingredients

• 2 c Cooked brown rice or other
• -whole grain
• 1 cn Black beans; drained &
• -rinsed
• 2 c Frozen corn kernels
• 1 Red bell pepper; chopped
• 1 sm Onion; chopped
• 1/4 c White wine vinegar; or to
• -taste
• 1/4 c Cilantro; chopped
• 1 Jalapeno pepper; minced or
• -cayenne to taste
• 1 ts Chili powder

Directions
Combine all ingredients. Tastes even better if you let it stand, refrigerated or at room temperature, for 1 hour before serving. This salad keeps for days. ~Per printed recipe~ Calories: 162 Total Fat: 1 gram Dietary Fiber: 6 grams WW Points: 2.62 Recipe by: May 4th issue of Woman’s World Magazine Posted to fatfree digest by “Joy’s Diner” on Sep 10, 1999, converted by MM_Buster v2.0l.

Servings: 10 servings
Category: Beans and l | Main dishes | Vegetarian | Pasta | Couscous
Ingredients

• 16 oz Uncooked lasagna noodles
• 15 oz Fat-free vegetarian refried
• -beans; (about 2 cups)
• 15 oz Corn; drained OR 10-oz.
• -frozen corn, defrosted
• -(about 2 cups)
• 3 c Mild or spicy red or green
• -bottled salsa
• 4 oz Canned mild diced green
• -chiles; drained (about 1/2
• -cup)
• 3 c Grated fatfree jalapeno jack
• -cheese
• 1 c Vegetable broth

Directions
Makes 10 servings. LACTO Fat-free vegetarian refried beans make a tasty layer when combined with corn kernels and chilies. Salsa, mild or spicy, is a great stand-in for marinara sauce. Preheat oven to 350 degrees. Lightly oil 9-by 14- by 2-inch deep baking dish. Using small spatula, spread four uncooked lasagna noodles with one-third of the refried beans. Lay noodles length-wise, side by side, ends even, in center of baking dish. Sprinkle with one-half of the corn. Spread with one-fourth of the salsa. Sprinkle with one-fourth of the cheese. Repeat for second layer, except sprinkle beans with green chiles instead of corn kernels. Repeat for third layer, sprinkling beans with remaining corn. Top with last four noodles, remaining salsa spread completely to edges of noodles and remaining cheese. Carefully pour in vegetable broth at both ends. Lightly oil 16-inch length of aluminum foil. Attach foil, oiled side down, to ends of pan, tenting foil above lasagna surface. Crimp foil around all edges of pan to seal. Bake covered for 45 minutes. Using tongs, remove aluminum foil and discard. Using bulb baster or spoon, baste top of lasagna with sauce from both ends. Bake for an additional 20 to 30 minutes. Remove from oven. Let rest 15 minutes. Slice into 10 equal pieces using sharp, serrated knife and cutting twice to ensure easy-to-serve pieces. Makes 10 servings. Variations: Replace dairy cheese with jalapeno-style soy cheese. For milder lasagna, substitute half mozzarella for half the jalapeno cheese. For bonafide chili-heads, substitute one-half can diced chipotle chilies in adobo sauce, drained, for diced mild green canned chilies. Recipe by: Vegetarian Times Magazine, March 1997, page 48 Posted to fatfree digest by Kathleen on Nov 17, 1999, converted by MM_Buster v2.0l.

Servings: 1 servings
Category: Beans | Chiles
Ingredients

• 1 sm Onion
• 1 Chipotle chile; (canned in
• -adobo)
• 2 cn Black beans; 15 oz each
• 2 ts Olive oil
• 3/4 c Fresh orange juice

Directions
Mince onion. Wearing protective gloves, mince chipotle. In a colander rinse black beans well and drain. In a 2- to 3-quart heavy saucepan cook onion in oil over moderately low heat, stirring, until softened. Add chipotle and cook, stirring, 2 minutes. Add beans, 1 cup water, and orange juice and simmer, mashing mixture 3 or 4 times with a potato masher, until slightly thickened, about 15 minutes. Season beans with salt. Serves 4. Gourmet magazine, 2/99 Posted to CHILE-HEADS DIGEST by Dave Sacerdote on Mar 6, 1999, converted by MM_Buster v2.0l.