The Great Vegan Bean Book: More than 100 Delicious Plant-Based Dishes Packed with the Kindest...

“Ifyouweredoubtingthebelovedlegume’ssuperpowers,letKathyHester’sbrandnewbookshowyouthatthere’sjustnothingtheycan’tdoforyou:

breakfast,lunch,dinner,andevendessert.Allirresistiblymagical,allthetime.”—CelineSteen,co-authorofVeganSandwichesSavetheDay!

“TheGreatVeganBeanBookisamust-havebookforanyplant-poweredkitchen.Ifyouarelookingtoaddmorefiber-andprotein-packedmealstoyour

plate—simplyanddeliciously—thisbookisforyou!”—LauriBoone,R.D.,authorofPowerfulPlant-BasedSuperfoods

“Beans—inalltheirhumble,uncontroversialglory—finallygettherespectthey’redueinKathyHester’scompletelynourishingandutterlygorgeous

recipes.”—NavaAtlas,authorofVeganHolidayKitchen

“Ifyou’reinabean-cookingrut,thenyouneedthisbook.Kathy’sbean-tasticrecipesrangefromexquisitesoupsandchiliestoinventivecreationsthatextendtheboundariesofbean-basedcooking(LemonCoconutChickpeaMuffins,

anyone?).”—DyniseBalcavage,authorofPiesandTartswithHeart

“Whetheryou’reacard-carryingbean-loverorsimplywanttoaddmorehealthyandinexpensivemeatlessmealstoyourrepertoire,TheGreatVeganBeanBookisforyou.Withawidevarietyoftemptingrecipesfromsimpletosophisticated,KathyHesterprovesthatbeanscanbeanythingbutboring—andevendownright

dazzling.”—RobinRobertson,authorofQuick-FixVegan

THEGREATVEGANBEANBOOK

Morethan100DeliciousPlant-BasedDishesPackedwiththeKindestProteininTown!

KATHYHESTERPhotographybyRenéeComet

CONTENTS

1BeautifulBeansBasics,How-Tos,andRecipestoKeepYourFoodBudgetinCheck

2MorningBeansBeanyBreakfastandBrunchDishes

3NoshyBeansAppetizers,Dips,andSpreads

4NutritiousSoupsEasyandDeliciousOne-BowlMeals

5CoolBeansLegume-CentricSalads

6PortableBeansSandwiches,Patties,andMore

7SultryStewsandHeartyChilisQuintessentialBeanDishes

8Casseroles,Pastas,andMoreOne-DishMeals

9Bean-a-liciousSweetTreatsDessertsthatLoveBeans

ResourceGuideAcknowledgmentsAbouttheAuthorIndex

1

BEAUTIFULBEANSBasics,How-Tos,andRecipestoKeepYourFoodBudgetinCheck

SavoryGoldenBouillonEasyVeggieBouillonSimplePantrySalsaBakedCrispyChickpeaSeitanPattiesBeanChorizoCrumblesBlackBeanBreakfastSausagePattiesMonika’sGluten-FreeBiscuitsBasicWholeWheatBiscuitsSweetRedBeanPasteEasyAlmondParmVeganSourCreamAlternativesSpiceBlends

Almosteverycultureorcountrycookswithbeansandisfamousforonebeanrecipeoranother.Anymealofyourfavoritecuisinecangetabeanupgrade—considerIndiancooking,whichfeaturesanendlessamountofdishesmadewithbeans!Beansarefullofproteinandfiberwhilebeinglowinfat.Theyareagreat

sourceofiron,copper,phosphorus,manganese,andmagnesium.Butthey’realsochock-fullofthiamin,folicacid,riboflavin,andvitaminB6.There’sjustsomuchtoloveaboutbeans!Beanscanhelpeasethestrainonafoodbudget.Foundinanygrocerystore,

theyaretypicallyinexpensive.YoucanfindfancyonesinanIndianorHispanicspecialtystorethataredirt-cheapaswell.Althoughmanyoftheheirloombeanswillcostmore,theyareworthitfortheirvariedtastesandtextures.InmanyoftherecipesIhaveacheaperbeanlistedfirstwithafancybeansubstituteyoucantryaswell.Thiswayyoucanhavesomegreatbeansfordinnernomatterwhatyourfoodbudgetis.Theexceptionsarethebakedgoodsanddesserts.There’snoneedtospend

extramoneyonheirloombeanswhenyouaren’tgoingtotastethem.Infact,Iuseblanderbeanssotheywon’toverwhelmtheflavor.Theyexcelatcreatingamoistbakedgoodwithlittleornooilatall!Inthemajorityoftherecipesinthisbook,youcanchoosewhetheryouwant

tocookyourbeansfromscratchorusecannedbeans.It’smoreeconomicaltousedriedbeans,butsometimesconveniencewinsout.Ialwayshaveadrawerfullofvariouscommonandheirloombeans,aswellascansofbeansstashedinthepantry.Driedbeansaremuchcheaperthancannedanddon’tcontainanyadditives,so

theyaremyfirstchoice.Ifyouaregoingtousecannedbeans,buyorganicifpossible.Somenonorganiccannedbeanshavesweeteners,preservatives,coloring,andfirmingagentsandarehighinsodium.Butyouavoidmostofthatintheorganiccannedbeans,thoughtheystilltendtocontainahighamountofsalt.

HOWTOCOOKBEANSAlloftherecipesinthisbookstartwithcookedbeansunlessotherwisenoted,eitherhomemade,usingoneofthemethodsthatfollow,orcannedbeans,whicharereadyassoonasyouopenthecan.However,Idorecommendthatyourinseanddraincannedbeansbeforeyouusethem.Thiswashesoffthetinnytasteand

extrasaltandbasicallymakesahealthierandtastierproductforyoutouseasthebaseofyourdish.Oneoptionwhenmakingtheserecipesistocookyourdriedbeansinaslow

cookerthenightbeforeandthenaddtherestofyouringredientsinthemorning.Oryoucanaddyourcannedorprecookedfrozenbeansinthemorning.It’scompletelyuptoyou.WheneverIofferaslowcookeroption,useonethathasa4-quart(3.8-L)capacity,unlessotherwisenoted.Somepeoplehaveaneasytimedigestingbeansandotherhigh-fiberfoods,

butothersenduphavingahardertime.Mostpeopledigestbeansbetterbyaddingthemgraduallytotheirdiet.Butyoucanalsotrythingslikecookingbeanswithtraditionalherbsthataresaidtohelporusesomeofthesoakingmethods.Themostimportantthingisthatyoufindwhatworksbestforyourbody.IwilltellyouthatIthinkdifferentdigestivesystemsrespondbetterafterbeanshavebeensoakedorcookedusingaparticularmethod.Sogoaheadandstickwithyourmethodifyouhaveasensitivesystemandhavealreadyfoundthatitworksforyou.Itisveryimportanttocookbeansalltheway.Beansthatarehalf-doneornot

softenoughwillgiveeveryoneastomachache,soerronthesideofcaution.(And,ofcourse,thereisanexceptiontoeveryrule.Indiansusearaw,skinned,splitblacklentilcalleduraddalasaseasoning.Theseareonlystir-fried,makingthemcrunchy,similartonuts.)

TheVeryFirstThingtoDo:InspectandRinseYoumaythinkthatgrocerystorebeansaretriple-cleanedbeansandforgettolookthroughyourbeansandrinsethem.Thisisnotagoodidea—ever.Withmanybeanstherearetinyrocksandothersmalldebristhatcouldcauseavisittothedentist.Ifthathappens,itwilltakethethriftyrightoutofyourbeans!Measureyourbeansandthenpourthemoutononesideofacleancounteror

cuttingboard.Movethemafewatatimetotheothersidewhilelookingforsmallrocks,odd-lookingbeans,andanythingthingelsethatdoesn’tbelonginyourcookingpot.Thengivethemaquickrinseinacolandertoremoveanydustordirt.

ToSoakorNottoSoak?Mexicanstendnottosoakbeansbeforecooking,whileIndiansalmostalwaysdo.Somepeoplesoaktomakethebeansmoredigestible,andotherssoakmerelytocutdownonthecookingtime.Itisthoughtthatoligosaccharidesareresponsibleforthegasissuesassociated

witheatingbeans.Oligosaccharidesareindigestible,shortmolecularchainsofsugarsthatarestoredintheoutercoatingsoflegumes,nuts,andseeds.Soakingbeansovernightandgettingridofthecookingwateraswellasthesoakingwateristhoughttogetridoftheseunwantedsideeffects.Notethateverytimeyoudiscardthesoakingorcookingwateroutyoulose

someBvitamins.However,you’restillgettingtheothernutrientsinthebeansthatyouwouldn’treceiveifyoudidn’teatthematall.Ifyoudecidetosoakyourbeans,puttheminabowlandcoverwithwater

untilthereisabout3inches(7.5cm)ofwaterabovethebeans.Soakovernightandyourbeanswillbereadytocookinlessthanhalfthetimethenextday.Youcanalsodowhat’sknownasaquicksoak.Addbeanstothesaucepanand

coverwithwateruntilthereisabout3inches(7.5cm)ofwaterabovethebeans.Bringtoaboil,cover,turntheheatoff,andmovetothesidetositfor30minutesto1hour.Nowthebeanswillcookfasteronceyouputthepotbackontheheat.

TraditionalHerbsThatCanHelpMakeBeansMoreDigestibleEachcountryseemstohaveitsownsolutionforthe“wind”problem,suchasaddingdifferentherbstothecookingprocess.Aswithmysoakingrecommendation,Ithinkyoushouldtryafewdifferentwaysandseewhichoneworksbestforyou.Youcanaddtheseherbsduringtheinitialcookingofthedriedbeanstomakethemmosteffective.Butwhetherornottheyremovethegas,theingredientsbelowwillmakeyourbeanstastier!Hereareafewideas,anyofwhichwouldworkforastandard-sizepotofbeans(cooking1to2cups[225to455g]fromdry):•1stripkombu—ThisisadriedseaweedorseavegetablethatiscommonlyusedinAsiaaswellasthenaturalfoodscommunity.•2bayleaves.•1teaspoonepazote—ThisisanherbusedfrequentlyinMexicancuisine.ItcanbefoundonlineatspicestoresorinHispanicgroceries.•1teaspoongroundcumin.•afewsprigsofsummersavory.•apinchofhing—Alsoknownasasafetida,thisisafrequentingredientinIndiancuisineandcanbefoundatIndianmarketsandonlinespicestores.

CookingMethodsSplitpeasandlentilscookmuchfasterthanlargerbeanssuchaspinto,black,andwhite.Theyareoftencookedinarecipedry,whilethelargerbeansarecookedbeforebeingaddedtotheslowcooker.

STOVE-TOPMETHOD:Putthebeansinasaucepanandcoverwithwateruntilthewaterisabout2inches(5cm)abovethebeans.Bringtoaboil,thenlowertheheattoasimmer,andcookfor1to2hoursuntilthebeansbecometender.Ifthewaterisgettinglow,feelfreetoaddmoreduringthecookingprocess.Cookingtimescanbeconsiderablylongerforolderbeans.Evenifyoujust

boughtthebeansatthestore,theycouldstillbeold.Ifyoupreferamoreconcretemeasurement,youcanuse3cups(700ml)ofwaterto1cup(225g)ofbeans.

OVENMETHOD:Thismethodcooksasfastasonthestovetopanddoesn’tneedasmuchbabysitting,soit’salittlelikeslowcookingthem.It’sperfectforacoldwinterdaybecauseit’sagreatexcusetokeeptheovenon.Preheattheovento350°F(180°C,orgasmark4).Add2cups(455g)dried

beansand6cups(1.4L)watertoaDutchoven.Bringtoaboilonthestovetop.Afterthewaterboils,coverandplaceintheoven.Cookthebeansfor1to3hoursdependingonsizeandage.Olderbeanstakelongertocookinallcookingmethods.Checkevery45minutestoseewhethermorewaterisneededandifthebeansaretender.

SLOWCOOKERMETHOD:Youcancookanybeansintheslowcooker,butbeawarethatkidneybeanscanhaveatoxincalledphytohaemagglutininandneedtobebroughtuptoaboilingtemperaturetodestroythetoxin.Boilthemfor10minutesbeforecookingintheslowcooker.Thisstepisnotnecessaryforothertypesofbeans.Addthebeanstotheslowcookerandcoverwithwateruntilthewaterisabout

3inches(7.5cm)abovethebeans.Cookonlowovernight,orfor6to9hours.Youhavealargemarginoferrorintheslowcookerandthat’sthereasonit’smyfavoritemethod.

JILLNUSSINOW’SMETHODOFPRESSURECOOKINGBEANS:MyfriendJillNussinow,queenofthepressurecooker,hasallowedmetoshareherexpertisewithyou.Togetmoreinformationandrecipesforyourpressurecooker,gotoherwebsites,www.theveggiequeen.comandwww.pressurecookingonline.com.Youcanpressurecookdriedorsoakedbeans,butnotethatunsoakedbeans

http://www.theveggiequeen.com

http://www.pressurecookingonline.com

willtakefourtimesaslongasthosethathavebeensoaked.Also,unsoakedbeansrequiremoreliquidforcookingandshouldbecompletelycoveredwithwater.Althoughsoakedblackbeansonlytakeabout6minuteswhenpressurecooked,unsoakedonestake25minutesoncethecookerreachesitsfullpressure.Otherpresoakedbeansalsocookquicklyinapressurecooker:pintobeanstakejust4minutesandchickpeastake12minutes.Tocookthebeans,use3/4cup(175ml)ofwaterforeach1cup(225g)of

driedbeansthatarepresoaked(measurebeansbeforesoaking).Bringtohighpressureoverhighheat,andthenreducetheheattomaintainhighpressure.Onceyourtimerbeeps,removethepotfromtheheatandletthepressurecomedownnaturally.Carefullyremovethelid,tiltingitawayfromyou.Jillonlyuseswhat’scalleda“modern”or“spring-valve”pressurecooker.

Thisisnotyourgrandma’spressurecookerwiththejigglerontopthathissesandcan“blowup.”Thenewpressurecookersarequietandreliable.Theyhavealittlebuttonthatpopsuptoletyouknowthatit’stimetosetthetimerandlowertheheattokeepthepotatpressure.Whenyourtimerbeeps,movethepottoacoolburnerandwaitforthepressuretocomedownnaturally.Openthelidcarefullyandtastethebeanstoseewhethertheyarecooked

through.Iftheyare,usethem.Ifnot,replacethelidandbringthepottohighpressureoverhighheatagainforanotherminuteortwo.It’sbesttoletthepressuredropnaturally,thebeanscansplitopenotherwise(whichdoesn’tmatterifyouaremakinghummusoranotherbeandip).

DidYouKnow?Youcancookextrabeansandfreezeinbagstouselater.Ifreezeminein11/2-cup(340-g)portionssothatit’seasytoswitchoutabagforacanofbeans.

BEAN-BY-BEANCOOKINGTIMESBeanscomeinawidevarietyofshapesandsizes,andcookingtimesvaryfromtypetotype.I’vedividedthissectionbycookingtimes.Keepinmindthatolderbeanswillalwaystakelongertocook,sothesetimesarejusttogiveyouageneralidea.

Quick-CookingBeans

FRESHBEANS:Cookfor15to30minutesonthestovetopwithoutsoaking.Greenbeanscanbehadfreshallyear,butatcertaintimesoftheyearyoucanfindfreshblack-eyedpeas,purplehullbeans,Octoberbeans,andothercrowderpeas,too.Crowderpeas,orfieldpeas,arepopularintheSouth.Thetermcrowderpeascomesfromthefactthatthepeasseemcrowdedintheshell.Thesebeanstastesimilartoblack-eyedpeas,butarenotthesame.Youmayfindthematfarmers’marketsinthesummer,freshintheirshells,orifyou’relucky,alreadyshelled.Freshbeanscookfaster,makingthemperfectforbeanandricedishesthatyou

makeinonepan.TheJamaicanPurpleHullPeasandRicerecipeonpage166isaperfectdishtomakewhenthesebeansareinseason.Ifyou’reluckyyoumayseesomeofthesefrozenduringyourwinterfarmers’market.

DRIEDLENTILS:Cookfor20to35minutesonthestovetop,dependingontype,withoutsoaking.Lentilsareatypeofbeanandcomeinmanycolorsandsizes.YoucanfindalmostanykindoflentilscheaperatanIndiangrocerythanataregularsupermarket.Ifyoudon’thaveoneinyourarea,youcanalsofindanInternetsourcethatwilldeliverrighttoyourhouse.Ifyou’veneverbeentoanIndiangrocery,youmaynotknowjusthowvaried

lentilscanbe.AlmosteverykindoflentilhasfourvariationsattheIndiangrocery:wholewithskinon,wholewithoutskin,splitwithskinon,andsplitwithoutskin.MostdalsthatyougetinIndianrestaurantshaveamixoflentilsmakingup

theirbase.MyfriendKalpanausesasmanyassevendifferentlentilsinheryellowdal!Herearesomeoftheonesusedinthisbook:

*Redlentilsarealsoknownasmasoordal,whicharesplitandskinnedmasoorbeans.Whencookeddown,asinsoupsandstews,theyturngoldenanddisintegrate.Thatmakesthemperfectforthebeanhatersinyourhouse!*Splitgreenpeasareperfectforsplitpeasoup.*Brownlentilsarethemostcommonlentilsusedinsoups,stews,andmystove-topbiryani.(BiryaniisanIndianriceandbeandishthatvarieswidelyinitsingredientsandusuallycontainsnutsand/ordriedfruit.Itmayalsocontainsaffron.)*Frenchgreenlentils(puylentils)areamoredelicatelentilthatholdsitsshapewell.*Belugalentilsaresmallblacklentilsthatareverydecorativeonsalads

andappetizers.*Goldenpetitelentils,alsoknownasmoongdal,areactuallysplitandskinnedmungbeans,butaresoldinhealthfoodstoresasgoldenpetitelentilsforapremiumprice.*Uraddalaresplitblacklentils(largerthanthebelugalentils)withoutskins,whichactuallymakesthemwhite.YoucanfindtheminIndiangrocerystores.

In-BetweenCookingBeansCookfor30minutesto1houronthestovetop,dependingontype,withoutsoaking.Thesebeanstakealittlelongerthanatypicallentiltocook,butlesstimethankidneyorpintobeans.

*Black-eyedpeas,areatraditionalSouthernstaple,andamustforaNewYear’sDaymeal.Yellow-eyedpeasmakeagreatsubstitutetofancyupyourdish.*AdzukibeansareoftenusedtomakeasweetbeanpasteforAsiandessertsandareeasiertodigestthanmostbeans.*Mungbeansaresproutedtomakethebeansproutsusedinstir-fries.Theyarealsowonderfulindalsorsoups.

Long-CookingBeansCOMMONBEANS,HEIRLOOMBEANS,ANDTYPICALSUBSTITUTIONS:Thesecookinabout2hoursifsoakedandaslongas4hoursifnotsoaked.Theycookwellinaslowcookerovernightorduringtheday(unsoakedbeforehand),whichismyfavoritewaytocookthem.

KIDNEYFAMILY:Boilthesebeansforafull10minutesonthestovebeforeaddingtotheslowcookeroroven.Thisisbecausekidneybeanscontainatoxicagent,phytohaemagglutinin,alsoknownaskidneybeanlectin,thatcanonlybedestroyedifbroughtuptoaboilingtemperature.Thisstepisnotnecessaryforothertypesofdriedbeansandhasalreadybeendoneforyouincannedkidneybeans.

*Redkidneybeansaretheonesmostthoughtofaskidneybeansandholdupwellenoughtobeusedinsalads,butwillcookdownwithalittleextraeffort.

*Whitekidneysorcannellinibeanscontainabout30percentlessphytohaemagglutininbutshouldstillbeboiledasabestpracticeforfoodsafety.*FlageoletbeansareimmaturewhitekidneysthatcookinaboutonehourandareusedincassouletsandotherFrenchdishes.Theydonotneedtobeboiled,andhaveacreamytexturewhencookeddown.*SmallredbeansarenotinthekidneyfamilybutaretraditionallyusedinNewOrleans–styleredbeansandrice,aswellasNicaraguanandotherLatinocuisines.Unlikeredkidneybeans,theydonotneedtobeboiledfor10minutesbeforecooking.

PINTOSANDHEIRLOOMSUBSTITUTIONS:Thesebeansbecomesofterthelongertheycookandareperfectformakinganicethickstew,plainbeans,orrefriedbeans.Infact,theyaregreatinanythingthatdoesn’trequireaveryfirmbean.

*Pintobeansareatasty,inexpensivebeanthatcanbecookeddowntomakeitsowngravyor,evenbetter,intorefriedbeans.*Rattlesnakebeansarebeautifullymarkedandsometimesknownasthepreacherbean.*Anasazibeansareabiteasiertodigestandhaveabolderflavorthanpintos.*AppaloosabeanshavemarkingssimilartothoseofAppaloosaponiesandcantaketheplaceofpintosorblackbeans.*Borlottibeans(alsoknownascranberrybeans)aretheheartybeansthatmakesuchtastygravythattheyalmostsingle-handedlymadeheirloombeanspopular.*Tiger’sEyebeansaretastybeansthatbecomeverysoftwhencookedandmakegoodrefriedbeans.*RioZapebeanshavehintsofchocolateandaregreatcookedplain.*Vaquerobeansareblackandwhiteandarelativeoftheanasazibean.

BLACKBEANVARIETIES:Thesebeanscomeindifferentsizesandshapes,andsomeevenhavepatterns.Youcanuseanyofthemwhenyourrecipecallsforblackbeans.It’sagreatplacetostartplayingwithnew-to-youvarieties.

*Blackturtlebeansaretraditionalblackbeansusedindifferentcuisines.*BlackCalypsobeansaregreatinsoupsandstewsandhavetheflavorofapotato.

*BlackValentinebeans,orMidnightbeans,aresimilartokidneybeansbutcanbeusedlikeanyotherblackbean.*Ayocotenegro(blackrunnerbeans)arelargerblackbeansthatareagreatstarofanydish—theyareamongmyfavoritebeans!

WHITEBEANS:Thesearedifferentfromoneanother,yetinterchangeableinmostrecipes.

*Cannellinibeansarewhitekidneybeansthatarefairlyfirm.*Marrowbeanshaveacreamytexture.*NavyandGreatNorthernbeansaredenseandcanbeusedforbakedbeans,cassoulet,andmore.

BEANSWITHINTERESTINGSHAPES:Thesebeansareamongmyfavorites.Althougheachbeantastesslightlydifferent,Ifindthatthemouthfeelofthesereallysetsthemapart.

*Ayocotenegroarelargeandtoothsomeandmakeagreatfocalpointinadish.*Goat’sEyebeansarefootball-shapedandbestcookedplainbecausetheytastegreatallbythemselves.*GoodMotherStallardbeansarealsofootball-shapedwithagreatmouthfeelandmakeaperfectpotliquor.

OTHERBEANS:Fromchestnut-flavoredChristmaslimabeanstouniquely-shapedandfirmgarbanzobeans,thiscategoryisfullofinterestingbeanstoaddintoyourmeals.Therearebeansofallsizesandcookingtimes,sothere’splentytopickfrom!

*Limabeansarelarge,havefairlythickskins,andaregreatwhencookedintheovenwithveggies.*Christmaslimasarealarge,colorfullimawithachestnutflavor.*Favabeansareavailablefresh,dried,andfrozen.Iliketousefrozenbecauseyoucanhavethemanytimeoftheyearandyoucanusethemas-is.

–Freshfavabeansarepackedbetterthananyotherbean.Thereistheouterpodthatyoushellbeforecooking.Then,afteryou’veremovedthebeans,youboilthemforabout2minutesandrinsethemundercoolwater.Finally,youremovetheouterskinofeachbeantogettothepartthatyou’lluse.(Notaneasyprocess,butfreshfavabeanloversfeelthatit’sworththetimeandeffort.)

–Driedfavasalsohavethisouterskinintheirwholedriedformbutareremovedinthesplitform,sochooseaccordingtohowmuchworkyou’rewillingtodo.–Thefrozenonescanbejustthrownintodishesliketherisottosonpages154-155.

*TeparybeansarenativetotheNewWorldandaresmallishbeans,justlargerthanalentil.Theycomeinbrownorwhiteandgrowwellindroughtconditions.TheywereastapleinNativeAmericancuisine.Whilesmall,thesebeanstakejustaslongtocookaslargerbeans.*Chickpeasaredifferentfromalltheotherbeans.Theyhaveanuttyflavorandholdtheirshapeagainsteverythingexceptafoodprocessor.Thesearethebeststandinsforseitanortofuandmakeagreatmeatsubstitute.AtIndianmarkets,youcangetblackandgreenchickpeas,andyoucanusetheseinanyrecipesthatcallforregularchickpeas.*Soybeansarethelongestcookingbean,andyoushouldalwaysbuyorganictoensurethattheyarenotgeneticallymodified.Irecommendthatyousoakthesebecauseofthelongcookingtime,andbemindfulthatyoucookthemalltheway.

HOWTOMODIFYRECIPESFORYOURSPECIALDIETI’vedonemybesttomakerecipeoptionssotheycanfitintoalmostanyone’sdiet.Thisbookhasnutritionalinformationthatyoucanuseasaguideline,butifyouhaveamedicalcondition,pleasedothenumbersinyournormalnutritionalprogramaswell.Thenumberswillvarydependingonthetypeofnondairymilkyouuseandwhetherit’sunsweetenedornot.Also,therearemanymodificationsyoucanchoose,sopleasetakethatintoaccountwhencalculatingthenutritionalinformationofyourfinisheddish.Idonotlistsodiuminthenutritionalinformationbecause90percentofthe

timeItellyoutosalttotaste.Thisallowspeoplewithhighbloodpressuretouseless,andpeoplewhopreferatonofsalttousemore.Iuselesswhencookingandhavesaltonthetableforguests.ThelongerIeatwithlesssaltinmydiet,themoreIseemtoappreciatethetasteofotherfoods,sohanginthereifyourdoctorhasaskedyoutocutdownonsodium.

NutAllergiesTherearenutsinsomeoftherecipes.IftherecipeincludesCashewCream(page28),youcansubstituteExtra-ThickSilkenTofuSourCream(page28)oruse

store-boughtvegansourcreamorveganunsweetenedyogurtinstead.Someofthecheezyspreadrecipescallfornutstomakeacreamiertexture.

Youcansubstitutesilkentofutogetsimilarresults.

Gluten-freeAlmostalltherecipesinthisbookhavegluten-freealternatives.Iamnotgluten-free,butIreliedonquiteafewgluten-freerecipetesterssothattheycouldpointoutalternativesandsubsitutionstoincludeinthefinalrecipes.Recipesinvolvingwheat-basedseitanwillnotbeforyou,butotherrecipes,

includingtwokindsofvegansausage,arewaitingforyoutotrythem.(Therearenon-seitanalternativesinmostoftherecipesaswell.)BesuretotryMonikaSoriaCaruso’scustomgluten-freebakingblendintherecipeMonika’sGluten-FreeBiscuits(page25).Youmightfindthatyoulikeitmorethanyournormalgluten-freeblend.Idomybesttopointoutwhichingredientsyouneedtocheckforgluten,but

pleasedon’tlimityourselftoonlycheckingthose.

Soy-freeMostoftherecipesaresoy-freeorattheveryleasthavesoy-freeoptionsinthem.Recipescallingforedamameorblacksoybeanscaneasilybeswitchedoutforyourfavoritebean.GoodMotherStallard,kidneybeans,chickpeas,andothercookedbeansthatretaintheirshapeanddon’tgettoomushywillworkgreat.Inthefewrecipesthatcallfortempehandtofu,mostofthemallowyouto

leavethesoyoutandadviseyoutoaddextrabeansintheirplace.

No-Added-OilDietsTheno-added-oillifestyleencouragedbytheTheEngine2Diet,JoelFuhrman,M.D.,JohnMcDougall,M.D.,andCaldwellEsselstyn,M.D.,hasgainedquiteafollowing.Myrecipesarealreadylowinfatandmostcanbemadewithnoaddedoilwithafewsimplemodifications.Pleasenotethatalthoughthewords“oil-free”and“oil-freeoptions”arebeing

usedthroughoutthebook,theremaybenuts,avocados,andotherhigherfatfoodsthatmayormaynotfitintoyourparticulardiet.FeelfreetomakesubstitutionsasneededandreferenceSusanVoisin’ssite,FatfreeVeganRecipes(www.fatfreevegan.com),formoreideasonmodifications.Oneoptionintherecipesisnotsautéingveggiesinoliveoil.Instead,heata

smallamountofwaterorveggiebrothtocookthemin.Theotheroptionistofindanalternativetogreasingbakingpans.Cookiesheets,piepans,andsoon

http://www.fatfreevegan.com

canbelinedwithbakingparchmentpaperorsiliconematsormolds.

STAPLES:RECIPESTOKEEPYOURFOODBUDGETINCHECKI’malwayslookingforawaytocutmyfoodcosts.ThemoreIsave,themoreIcansplurgeonheirloombeans,spices,andotherthingsIcan’tmakemyself.Youwillusethefollowingstaplerecipesinotherrecipesinthebook,butyou

canalsousetheminyourownfavoriterecipes.Makingthingsfromscratchmeansyouhavecontroloveralltheingredients,andyoucanchangeupthespicesandsomeoftheingredientstosuityouorwhat’sinyourpantry.Ontheotherhand,iftimeismoreimportanttoyou,store-boughtalternatives

willalsoworkintherecipesinthisbook.

SavoryGoldenBouillonSOY-FREE GLUTEN-FREE OIL-FREE

ThisistheonlyrecipeI’mincludingfrommyfirstbook,TheVeganSlowCooker.IchangedthenameherefromitsoriginalChickenyBouillonandaddedtheoptiontomakeitonthestovetop.Butotherthanthat,it’stheboldbouillonyouknowandlove.

1largeonion,cutintoquarters2mediumcarrots,chopped(peeledifnotorganic)1/2cup(120ml)water2sprigsfreshthymeor1teaspoondried2stalkscelery,chopped2sprigsfreshparsleyor1teaspoondried1/2teaspoonpepperortotaste1teaspoonsalt(optional)1/2cup(48g)nutritionalyeast

STOVE-TOPDIRECTIONSAddeverythingexceptthenutritionalyeasttoacoveredsaucepan.Cookovermediumheatuntilthecarrotsaresoft,about20to30minutes.Addmorewateriftheingredientsgettoodryduringcookingandstarttosticktothepan.

Aftercooking,removethethymestems.Addthecontentsofthepanandthenutritionalyeasttoablenderorfoodprocessor.Blenduntilsmooth.Storeand/orfreezeaccordingtotheslowcookerdirections.

SLOWCOOKERDIRECTIONSThenightbefore:Cuttheveggiesandherbsandthenstoreinthefridge.

Inthemorning:Addeverythingexceptthenutritionalyeasttotheslowcooker.Cookonlowfor8to12hours.Don’tworryaboutcominghomeontimebecauseyoucancookthisasmuchas12hoursanditwillstillcomeoutgreat.Thewaterwillkeeptheveggiesfromstickingtothecrock,butyoucanspraytheemptycrockwithoilbeforeaddingyouringredientsforextrasecurity.

Aftercooking,removethethymestems.Addthecontentsofthecrockandthenutritionalyeasttoablenderorfoodprocessor.Ifusingablender,alwaysbesure

topuréeinsmallbatchesofabout2to3cupsatatime.Ifit’stoofull,thehotliquidmightpushthelidoff.Youcanalsouseanimmersionblenderifyouwant,butthetexturewon’tbequiteassmooth.

Storeintherefrigeratorforaboutaweekand/orfreezeinicecubetraysusing2tablespoons(28ml)ofbouillonpercube.Itypicallyuse1to2tablespoons(14to28ml)ofstore-boughtbouillonwhenarecipecallsfor1veggiebouilloncube,sothatworksoutto2to4tablespoons(28to56)ofthisrecipeorabout1to2icecubes.(Theaverageicecubetrayholdsabout2tablespoons[28ml].)

YIELD:11/2to2cups(355to475ml)PER2-TABLESPOON(28ML)SERVING:15.6calories;0.1gtotalfat;0gsaturatedfat;1.2gprotein;2.7gcarbohydrate;0.7gdietaryfiber;0mgcholesterol.TOTALPREPTIME:10minutesTOTALCOOKINGTIME:20to30minutesforstovetop,8to12hoursforslowcooker

EasyVeggieBouillonSOY-FREE GLUTEN-FREE OIL-FREE

Ihatebuyingliquidbrothorbouillonbecauseit’sexpensive,isinwastefulpackaging,andhastoomuchsalt.Thisrecipefreezesgreat,soyoucanhavesomeonhandwheneveryouneedit.Thisisagreatbouillontomakeifyou’renotabigfanofnutritionalyeast,andyoucanuseitwhereverbouilloniscalledforinthisbookoryourownrecipes.

1mediumonion,chopped4mediumcarrots,chopped(peeledifnotorganic)5stalkscelery,chopped1/2cup(35g)slicedmushrooms1cup(235ml)water1/2teaspoongroundrosemaryor2teaspoonsfresh1/2cup(30g)freshparsleySalt,totasteOtherfreshherbs(optional)

Cooktheveggieseitherintheovenoronthestove(seebelow).

OVENDIRECTIONSPreheattheovento350°F(180°C,orgasmark4).Addtheonion,carrots,celery,mushrooms,andwatertoaDutchovenorothercoveredoven-safedishandcookuntiltheveggiesaresoftandtheonionsaretranslucent.Thiswilltakeabout45minutes.Removefromtheheatandletcool.

STOVE-TOPDIRECTIONSAddtheonion,carrots,celery,mushrooms,andwatertoapanandcookovermediumheatuntiltheveggiesaresoftandtheonionsaretranslucent.Thiswilltakeabout20minutes.Removefromtheheatandletcool.

Toproceed,addthecoolmixturetoablenderorfoodprocessorandblenduntilsmooth.Addtherosemaryandparsley,thenblendagain.Addsalt,ifdesired.

YIELD:3to4cups(700to950g)PER2-TABLESPOON(28ML)SERVING:7.3calories;0gtotalfat;0gsaturatedfat;0.3gprotein;1.6gcarbohydrate;0.5gdietaryfiber;0mgcholesterol.

TOTALPREPTIME:20minutesTOTALCOOKINGTIME:45minutesforoven,20minutesforstovetop

ServingSuggestions&VariationsYoucancustomizethebouillonwithyourfavoriteherbstotailorittothedishesyouaregoingtomake.Freezethebullioninicecubetraysandthentransferthefrozencubestoaresealablebaginthefreezersotheyarealwaysonhand.Whenarecipecallsfor1veggiebouilloncube,youcanuseabout1to2icecubesofthisbouilloninstead.(Theaverageicecubeholdsabout2tablespoons[28ml].)

SimplePantrySalsaSOY-FREE GLUTEN-FREE OIL-FREE

Sometimesyouneedsomesalsafastanddon’twanttoorcan’tgotothestore.Maybeyou’realreadycozyinthehouseorit’sstormingoutside.Don’tpanic—justgrabafewcansoftomatoesfromyourpantry(orfrozensalsayou’veputupearlier).

2cans(14.5ounces,or410geach)dicedtomatoesor3cups(540g)fresh1can(4ounces,or115g)greenchiles2clovesgarlic,minced1or2chipotlesinadobosauce,totaste(optional)Salt,totasteAdd-inssuchasfreshchoppedonion,freshchoppedcilantro,dicedjalapeños,chilipowder,orgroundcumin(optional)

Combinealltheingredientsinafoodprocessoralongwithanyoftheextrasyou’dliketoadd.Blenduntilit’saschunkyorsmoothasyoulikeit.Youcanfreezeleftovers!

YIELD:31/2cups(910g)PER1/2-CUP(130G)SERVING:25.8calories;0.1gtotalfat;0gsaturatedfat;1.1gprotein;6.1gcarbohydrate;0.9gdietaryfiber;0mgcholesterol.TOTALPREPTIME:10minutes

BakedCrispyChickpeaSeitanPattiesSOY-FREE* OIL-FREEOPTION**

Cheryl,mypickyeater,lovesthecrispyveganchickenpattiesyoucangetinthefrozenfoodsection.Unfortunately,theyhaveafewingredientsthatI’dratheravoid.Plus,manybrandschangebackandforthfrombeingvegantonotbeingvegananymore.Thisismyhealthyandmuchcheaperalternative.Theseareparticularlytastywiththecornbreadwafflesandgravyonpage102,andawesomeinlemonsauce.

11/2cups(246g)cookedchickpeasor1can(15ounces,or425g),rinsedanddrained1/4cup(24g)nutritionalyeast1teaspoondriedthymeor1tablespoon(2.4g)fresh1/2teaspoonsalt1/4teaspoonblackpepper1/4teaspoongarlicpowderor1clovegarlic,minced1/8teaspoongroundrosemary1/2cup(120ml)unsweetenednondairymilk(*usesoy-free)1cup(120g)vitalwheatglutenflour2to3cups(224to336g)breadcrumbs,forcoating(Iliketousewholewheatpanko)

Preheattheovento350°F(180°C,orgasmark4).Oiltwocookiesheets**orlinewithparchmentpaper.

Addeverythingexceptthewheatglutenflourandbreadcrumbstoafoodprocessorandpurée.Add2/3cup(80g)oftheglutenflourandprocessuntilcombined.Thenprocessaminuteortwomore,lettingthefoodprocessordothekneadingforyou.

Putthemixtureonacuttingboard.Kneadintheremaining1/3cup(40g)wheatgluten.

Cutthedoughinto10pieces,rollintolittleballs,andpressintopattiesbetweenyourhands.Youwanttomakethepattiesthinnerthanyourdesiredendresultbecausetheywillpuffupsomeduringbaking.Spreadthebreadcrumbsonaplate,pressthepattiesintothecrumbs,andthenturnandpressontheotherside.Thedoughshouldstillbewetenoughforthebreadcrumbstostick.

Placethebreadedpattiesonthesheetpan.Bakefor15minutes.Flipthemoverusingawidespatulaandbakefor5to10minutesmore.

YIELD:10pattiesPERPATTY:151.8calories;1.1gtotalfat;0.3gsaturatedfat;14.4gprotein;21.0gcarbohydrate;3.8gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:20minutes

ServingSuggestions&Variations•Shapethedoughintostars,strips,nuggets,orothershapesbeforecoating.•Thesefreezewell,somakeadoublebatchandenjoythemforafeweffortlessmeals.They’regreatreheatedintheovenorinasautépan.Addvegancheeseandmarinarasauce,puttheminsandwiches,orusethemtoveganizesomeofyouroldfavoriterecipes.

BeanChorizoCrumblesSOY-FREE GLUTEN-FREE OIL-FREE

Mostpeoplecanbuysoychorizointhestore,butpeoplewhoneedtoeatsoy-freeorliketomakeeverythingfromscratchneedanalternative.Thisrecipeisabean-andgrain-basedsolutionthat’sjustastastywithnoaddedfat.Youcanvarythebeanandgrainstosuitwhat’sinyourpantry.

2tablespoons(15g)anchochilipowder1tablespoon(7.5g)pastillachilipowder1tablespoon(3g)oregano1teaspoongroundcumin

1teaspoonsalt1/2teaspoonpepper3clovesgarlic,minced,or1teaspoongarlicpowder11/2cups(270g)cookedwhitebeansor1can(15ounces,or425g),rinsedanddrained

2teaspoonsapplecidervinegar4cups(about740g)cookedgrains(Iliketouseacombinationofquinoaandmillet)

Heatasautépanovermediumheatandaddthespices,salt,andpepper.Stirconstantlyuntilthespicesarelightlytoasted,about3to4minutes.Addthegarlicandsautéforabout2minutesmore.

Pourthetoastedspicesintoalargemixingbowlandaddthebeans.Mashthebeansandthespicestogetheruntiltherearenowholebeansleft.

Addthevinegarandcookedgrains.Mixwhilemashinganywholebeansthatmayhavesnuckthrough.

Heatalargenonsticksautépanovermedium-highheat.ThemixtureisthesametextureasLightlife’sGimmeLeanoranextremelywetdough.Makeathinlayerofthechorizointhepan,choppingwithaspatulaandsautéinguntilitlooks“crumbled.”Turnoutthecookedmixtureontoaplateorcookiesheettocool.

Addmoreofthewetchorizotothepanandkeepcookingitinbatchesuntilitisallcookedcrumbles.Useasyouwouldstore-boughtveganchorizo.Thismakesenoughchorizoforthreeorfourmealsandfreezesgreat.

YIELD:6cups(660g)PER1/2-CUP(110G)SERVING:85.7calories;0.8gtotalfat;0gsaturatedfat;3.6gprotein;17.1gcarbohydrate;2.3gdietaryfiber;0mgcholesterol.TOTALPREPTIME:15minutesTOTALCOOKINGTIME:15minutes

ServingSuggestions&VariationsSubstituteanychilipowdersyouhaveonhandifyoudon’thavetheonescalledforhere.

BlackBeanBreakfastSausagePattiesSOY-FREE GLUTEN-FREEOPTION* OIL-FREEOPTION**

Thesesausagepattiesarealsonut-freeperarequestfromareader.Ilovethetexturefromthecookedgrainandyougetasausagelikecolorfromtheblackbeans.

1/3cup(67g)millet1/3cup(69g)amaranth1/3cup(58g)quinoa,rinsedwell21/2cups(570ml)water1teaspoonSavoryGoldenBouillon(page19)11/2cups(258g)cookedblackbeansor1can(15ounces,or425g),rinsedanddrained1/2cup(48g)rolledoats(*makesuretheyaremarkedgluten-free)1/4to1/2cup(60to120ml)water2tablespoons(14g)groundflaxseedmixedwith1/4cup(60ml)warmwater

1teaspoonsage11/2teaspoonsmarjoram11/2teaspoonsoregano1teaspoongroundrosemary

1teaspoonsmokedpaprika1/2teaspoongroundcoriander1/2teaspoongranulatedgarlic1/2teaspoononionpowder(optional)Saltandpepper,totaste(tryitwithsmokedsalt)

Preheattheovento350°F(180°C,orgasmark4).Oil2cookiesheets**orlinewithparchmentpaper.

Combinethemillet,amaranth,quinoa,water,andbouilloninasaucepanandbringtoaboil.Decreasetheheattolow,cover,andcookuntilthegrainsarecompletelycooked,about20to25minutes.

Meanwhile,addthebeans,oats,andwatertoafoodprocessorandpurée.Transfertoalargemixingbowlandaddtheflaxseedmixture.

Addthecookedgrainstothebeanmixturealongwithalltheherbsandspices.Mixthoroughly,taste,andthenaddsaltandpeppertotaste.

Usingasmallcookiescoopthatholdsabout11/2tablespoons(22.5g),putthemixtureonthecookiesheetandthenuseyourhandtoflattenthepatties.(Ifthemixturestickstoyourhandtrykeepingyourhandsdampwithwater.)

Cookfor25minutesandthengentlyflipthepattiesandcookfor10to15minutesmore.

Thesefreezewell,sodon’tworrythatthisrecipemakesquiteafew.

YIELD:42smallpattiesPERTWO-PATTYSERVING:58.6calories;0.7gtotalfat;0.1gsaturatedfat;2.4gprotein;8.4gcarbohydrate;1.6gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:20minutestocookgrainsand35minutestobakepatties

ServingSuggestions&Variations•Thesearegreatservedalongsidepancakesandwaffles.Besuretotry

themcrumbledinatofuscrambleorpastasauce.•TrythesecrumbledwithSouthern-StyleWhiteBeanGravy(page41)overmyBasicWholeWheatBiscuits(page26)orMonika’sGluten-FreeBiscuits(page25).•Thesearegreatontheirown,butarenotgoodtouseinstewsifyouwantthemtoremainpatties.Whenaddedtoasauce,theyrevertbacktotheiroriginalformasgrains.

Monika’sGluten-FreeBiscuitsGLUTEN-FREE SOY-FREEOPTION*

ThisrecipeiskindlyprovidedbymyfriendMonikaSoriaCarusoofwww.windycityvegan.wordpress.com.She’sawonderfulgluten-freebakerandevenhasherownflourblend.Ifyoudon’twanttomakethecustomflourandstarchblendinthisrecipe,youcanuse2cupsplus2tablespoons(285g)premixedgluten-freeflourblend,plusextraforkneading,inplaceofthesorghumflour,milletflour,potatostarch,andtapiocaflour.

3/4cup(100g)sweetsorghumflour,plusextraforkneading3/4cup(90g)milletflourScant1/4cup(48g)potatostarch6tablespoons(45g)tapiocaflourorstarch

http://www.windycityvegan.wordpress.com

2teaspoonsfine-grainseasalt1tablespoon(13.8g)bakingpowder1/2cup(112g)veganshortening(suchasoneEarthBalancebutterymargarinestick),chilledandcutintosmallcubes(*usesoyfree)

1to11/3cups(230to307g)plainsoyyogurt(*usecoconutyogurt)

Sifttheflours,starches,salt,andbakingpowderthoroughlyinalargebowlandthentransfertoafoodprocessor.Distributethecubesofchilledshorteningevenlyoverthesurfaceoftheflourandpulseseveraltimesuntilthepiecesofshorteningarethesizeofpeas.

Add1cup(230g)oftheyogurtandpulsejustuntilincorporated.Thedoughwillbestiff,withafewdryspots.Ifneeded,addtheremaining1/3cup(77g)yogurtandpulsetoincorporate.Transferthedoughtoalargebowl,cover,andchillforhalfanhour.

Preheattheovento450°F(230°C,orgasmark8)andplaceacookiesheetonthecenterracktopreheatatthesametime.

Tearalargepieceofparchmentpaperthesizeofyourcookiesheet.Layitoutflatandsprinklelightlywithgluten-freeflour.Turnyourdoughoutontotheparchmentpaperandsprinklethetoplightlywithmorefloursoyourfingersdon’tstick.

Patthedoughoutintoa1-inch(2.5cm)rectangle,cutinhalf,andstackonehalfontotheother.Repeatfiveorsixtimes,pattingthefinalrectangleto1/2to3/4inch(1.3to2cm)tall.

Cuttherectangleintoseveralsmallpieces(about12to16).Spacethemoutasmuchasyoucanoverthepieceofparchmentpaper.Usingapeeloranotherbakingsheet,carefullytransfertheparchmentpaperontothepreheatedcookiesheet.Bakefor20to25minutesuntilthebiscuitshaveturnedgolden.

Thesekeepforupto2daysifwrappedlooselyinadishtowel,buttastebestifeatenthesameday.

YIELD:12to16biscuits

PERBISCUIT:166.8calories;8.2gtotalfat;2.3gsaturatedfat;2.4gprotein;21.0gcarbohydrate;1.0gdietaryfiber;0mgcholesterol.TOTALPREPTIME:45minutesTOTALCOOKINGTIME:20to25minutes

BasicWholeWheatBiscuitsSOY-FREEOPTION*

Theproblemwithwholewheatflourinbiscuitsisthatitmakesthemdenser.Trymylittletrickandyourswillbelighter.Granted,notaslightasifyouusedMarthaWhiteflour,butthesearealsomuchbetterforyou.

1cup(120g)whitewholewheatflour1cup(120g)wholewheatpastryflour

1tablespoonbakingpowder1/2teaspoonsalt1/4teaspoonbakingsoda1/2cup(112g)veganmargarineorshortening(shorteningisbest)(*usesoy-free)3/4cup(175ml)unsweetenedcoconutmilkorotherunsweetenednondairymilk(*usesoy-free)

Preheattheovento400°F(200°C,orgasmark6)andoilabakingsheet.

Inafoodprocessor,addthefloursandprocessforabout2minutes.Thismakestheflouralittlefiner.Addthebakingpowder,salt,andbakingsoda.Processuntilmixedthoroughly.

Ifyouareusingstickshortening,cutintosmallpieces;ifyouaregettingitoutofatub,measurethe1/2cup(112g)andthendropitin1/2teaspoons.Addtheshorteninglittlebylittlethroughthefoodprocessortubeuntilyou’veuseditallandthemixturelookslikecoarsecornmeal.Pourthismixtureintoamixingbowl,addthemilk,andmixwithawoodenspoonuntilyouneedtouseyourhandsandthendigin!

Dumpthemixtureoutonaflouredcuttingboard.Youwanttogetsomegoodlayersinyourbiscuits,sorollthedoughoutwitharollingpinandfolditinhalf.Rollitoutagain,folditintoquarters,andthenrollitouttoabouta1/2-inch(1.3cm)thickness.

Usea1-quart(1L)wide-mouthcanningjar,alargedrinkingglass,orabouta3-inch(7.5cm)roundcookiecuttertocutoutthebiscuits.Onceyou’vecutoutabout4youwillhaverunoutofroomtocutmore,soballuptheremainingdough,rolloutagainto1/2-inch(1.3-cm)thickness,andcutmore.Youshouldgetabout8largebiscuits.Therewillalmostalwaysbesomedoughleftoverthatcan’tmakeonemorelargebiscuit.Ishapethatsmallpieceofdoughaboutthesamethicknessandcookitnearthecenterofthecookiesheet.It’sthedog’streatforstayingoutofmywaywhileI’mbaking.

Bakefor15to20minutesoruntilfirmtothetouch(butnothard).

YIELD:8largebiscuitsPERBISCUIT:249.7calories;15.0gtotalfat;5.5gsaturatedfat;3.6gprotein;23.6gcarbohydrate;4.0g

dietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:15to20minutes

SweetRedBeanPasteSOY-FREE GLUTEN-FREE OIL-FREE

ThissweetbeanpasteisusedinmanyAsiandessertsandinafewinthisbook,too.BeforeImadeit,Ifigureditwouldhaveexoticingredients,butIwaswrong.Youprobablyalreadyhavewhatyouneedinyourpantryrightnow.Onceyoumakeyourfirstbatch,tryitoutintheRedBean–FilledMiniMuffinsonpage46.

1cup(197g)dryadzukibeans3cups(710g)water1cup(200g)sugar

Putthebeansandwaterinasaucepanandbringtoaboil.Decreasetheheattolow,cover,andcookuntilthebeansaresoft,about1to11/2hours.

Oncethebeansaredone,addthesugarandstirtocombine.Youcankeepcookinguntilthebeansarethick,likethetextureofmiso.Iliketoleaveafewbeanchunks,butyoucanputitintothefoodprocessorifyou’dlikeitsmooth.

Storeinthefridgeforupto1week.Youcanalsofreezetherestforanotherbatchofgoodieslater.

YIELD:3cups(510g)PER2-TABLESPOON(21G)SERVING:87.9calories;0.6gtotalfat;0gsaturatedfat;7.3gprotein;13.2gcarbohydrate;1.0gdietaryfiber;5.0mgcholesterol.TOTALPREPTIME:5minutesTOTALCOOKINGTIME:1to11/2hours

EasyAlmondParmSOY-FREE GLUTEN-FREE Oil-free

ThisisasimpleandinexpensiveveganParmesansubstitute.ItgoesgreatwiththeBakedBeanyMacandCheezyonpage149.

1/2cup(73g)toasted,skinnedalmonds1/4cup(29g)nutritionalyeast1/2teaspoonsalt(smokedorplain)

Grindalltheingredientstogetherinafoodprocessoruntilthealmondpiecesareverysmallandgranular.Storetheleftoversinthefridgeforuptoamonth.

YIELD:3/4cup(74g)PER1-TABLESPOON(6G)SERVING:32.9calories;2.1gtotalfat;0.2gsaturatedfat;2.2gprotein;2.0gcarbohydrate;1.1gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutes

VeganSourCreamAlternativesGLUTEN-FREE OIL-FREE SOY-FREE(FORCASHEWCREAM)

Somepeoplelovetheconvenienceofstore-boughtvegansourcreambutdon’tlikeafewoftheingredientsthatareinsomeofthem.CashewCreamisagreatsoy-freesolution,andthetofu-basedonecanbemadesuperthick.

CashewCream1cup(140g)cashews1/4to1/2cup(60to120ml)waterJuiceof1lemon

Addthecashews,1/4cup(60ml)ofthewater,andthelemonjuicetoafoodprocessororblenderandblenduntilsmooth,scrapingdownthesidesasyougo.Ifyouareusingafoodprocessor,itwilltakelongerthanyouthinktogetasmoothmixture.Itwillnotbequiteassilkysmoothasifyouhadusedapowerfulblender,butitwillstilltastegreat!

Addtheremaining1/4cup(60ml)waterifyouneedtothinthemixtureorifyouhavealesspowerfulblender.

YIELD:11/4cups(285g)PER2-TABLESPOON(29G)SERVING:49.2calories;5.2gtotalfat;1.0gsaturatedfat;2.0gprotein;3.6gcarbohydrate;0gdietaryfiber;0mgcholesterol.TOTALPREPTIME:5to10minutes

Extra-ThickSilkenTofuSourCream1package(12.3ounces,or350g)silkentofu1to3tablespoons(15to45ml)waterJuiceof1lemon

Addthetofu,1tablespoon(15ml)ofthewater,andthelemonjuicetoafoodprocessororblenderandblenduntilsmooth,scrapingdownthesidesasyougo.

Addtheremaining1to2tablespoons(15to30ml)waterifyouneedtothinthemixtureorifyouhavealesspowerfulblender.

YIELD:1cup(350g)PER2-TABLESPOON(44G)SERVING:23.1calories;1.0gtotalfat;0gsaturatedfat;1.9gprotein;1.0gcarbohydrate;0gdietaryfiber;0mgcholesterol.TOTALPREPTIME:5minutes

SpiceBlendsSOY-FREE GLUTEN-FREE OIL-FREE

Savesomemoneyandmakethemtastejustthewayyoulikethembymakingyourownspiceblends.

CajunSpiceBlend2teaspoonspaprika2teaspoonsthyme1teaspoonoregano

1teaspoonmarjoram1bayleafor1/2teaspoongroundbayleaf1/2teaspooncayennepepper1/2teaspoononionpowder1/2teaspoongranulatedgarlicpowder1/2teaspoonlemonzest1/4teaspoonblackpepper1/8teaspoonallspice1/8teaspooncloves

Grindeverythingtogetherinaspicegrinderorinasmallfoodprocessorforabout10minutes.Ifyouareusingawholebayleaf,it’sveryimportantthatitgetsgroundintoapowder.Ifyoudon’thaveaspicegrinderyoucanbuypowderedbayleaftouseinthis.

YIELD:3tablespoons(42g)TOTALPREPTIME:5minutes

DIYPoultrySeasoning2tablespoons(4g)groundsage2tablespoons(5.4g)thyme1tablespoon(1.7g)marjoram

2teaspoonsceleryseed

Mixeverythingtogetherandstoreinanairtightcontainer.

YIELD:1/3cup(16g)TOTALPREPTIME:5minutes

ServingVariationPoultrySeasoningisagreatspiceblendtousewithchickpeas.Thecombinationofthetwoisperfecttouseinrecipesinplaceoftempehorseitan.It’salsoagreatwaytoveganizesomeofyourfavoritechildhooddishes.

2

MORNINGBEANSBeanyBreakfastandBrunchDishes

Brunchismyfavoritemealofthewholeweek.SaturdayandSundayareleisurelydaysandtheperfecttimetospendwithfriends.Andthere’snothingIlikebetterthantofeedmyfriendstastytreats.Youmaynotthinkofbeanswhenyouthinkofbrunch,buttheyarenaturals.Theyhelpyoucutdownonfatinsweettreatsandmakethemheartieratthesametime.

Almost-a-MealWhiteBeanPestoMuffinsAlmost-a-MealBlackBeanTamaleMuffinsLemonCoconutChickpeaMuffinsWeekendVanillaBelgianWafflesMiniBakedRancheroswithTofuScrambleMixSausage-SpicedSavoryPancakesRoastedRootVeggieandKidneyBeanHashSouthern-StyleWhiteBeanGravyCheryl’sFavoriteCitrusCollardsEnchantedVanillaPancakesBlueberryAlmondOatmealPancakesRedBean–FilledMiniMuffinsorBakedDonutsOrangeBlossomBrunchBiscuits

Almost-a-MealWhiteBeanPestoMuffinsSOY-FREEOPTION* GLUTEN-FREEOPTION** OIL-FREEOPTION***

Thebasilinthesemuffinsaddsaniceburstofsummeranytimeoftheyear.Theseareaperfectportablemealandagreatadditiontoyourbrunchtable.

FORTHEDRYINGREDIENTS2cups(250g)whitewholewheatflour(**usegluten-free)

1teaspoonbakingpowder1/2teaspoonbakingsoda1/4teaspoonsalt

FORTHEWETINGREDIENTS11/2cups(269g)cookedwhitebeansor1can(15ounces,or425g),rinsedanddrained1cup(235ml)nondairymilk(*usesoy-free)2tablespoons(14g)groundflaxseedmixedwith1/4cup(60ml)warmwater2tablespoons(28ml)oliveoil(***usewater)1/2teaspoonoregano1/4to1/2teaspoonredpepperflakes(optional,leaveoutforkids!)1/4teaspoongroundrosemary1/2teaspoonblackpepper1cup(24g)freshbasilleaves

Preheattheovento350°F(180°C,orgasmark4)andoilyourmuffinpans***orlinewithpaperliners.

Topreparethedryingredients,combinealltheingredientsinalargebowl.Setaside.

Topreparethewetingredients,addalltheingredientstoafoodprocessor,exceptforthebasil,andpuréeuntilsmooth.Addthebasilandpulseuntilthepiecesofbasilaretiny,butnotpuréed.(Youwantflecksofbasil,notgreenmuffins!)

Addthepuréetothedryingredients.Mixwithawoodenspoonandfillthemuffintinswiththemixture.Bakefor20to30minutesoruntilatoothpickinsertedintothecentercomesoutclean.

YIELD:12muffinsPERMUFFIN:133.6calories;3.5gtotalfat;0.8gsaturatedfat;4.5gprotein;21.3gcarbohydrate;4.5gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:20to30minutes

FancyBeanSubstitutes:Hutterite,Cannellini,Vallarta

Almost-a-MealBlackBeanTamaleMuffinsGLUTEN-FREEOPTION* SOY-FREEOPTION** OIL-FREEOPTION***

Theseheartymuffinsareperfectforbrunch,anon-the-golunch,orheartysnack.

FORTHEDRYINGREDIENTS1cup(120g)wholewheatpastryflour(*usegluten-free)1cup(140g)cornmeal2tablespoons(28g)Ener-Gor(14g)groundflaxseed


FORTHEWETINGREDIENTS11/2cups(355ml)unsweetenednondairymilk(**usesoy-free)1/2cup(130g)salsa,store-boughtorhomemade(page21)1/4teaspoongroundcumin1/4teaspoonchilipowder1/2cup(58g)nondairycheese(**useDaiyaPepperJackorothersoy-freevegancheeseoromit)11/2cups(258g)cookedblackbeansor1can(15ounces,or425g),rinsedanddrained

Preheattheovento350°F(180°C,orgasmark4).Oilyourmuffinpan***orlinewithpaperliners.

Topreparethedryingredients,combinealltheingredientsinalargebowl.Setaside.

Topreparethewetingredients,addalltheingredientstoafoodprocessorandpurée.(Althoughthenondairycheeseisnotaliquid,itincorporatesintothemuffinbetterwhenchoppedupinthefoodprocessor.)

Addthepuréealongwiththebeanstothedryingredientsandmixwithawoodenspoonuntilincorporated.Fillthemuffintinswiththemixture.

Bakefor20to30minutesoruntilatoothpickinsertedintothecentercomesoutclean.

YIELD:12muffinsNUTRITIONALINFORMATIONWITHOUTNONDAIRYCHEESEPERMUFFIN:136.7calories;0.9gtotalfat;0.5gsaturatedfat;4.6gprotein;26.3gcarbohydrate;3.7gdietaryfiber;0mgcholesterol.TOTALPREPTIME:15minutesTOTALCOOKINGTIME:20to30minutes

FancyBeanSubstitutes:AyocoteNegro,BlackValentineBeans,SangredeToro

ServingSuggestions&VariationsYoucanvarytheflavorbytryingdifferentsalsasorevenaddingsautéedseasonalveggies.Thebaseflavorofthecornmealwillstillshinethroughallyouradditions.

LemonCoconutChickpeaMuffinsSOY-FREEOPTION* GLUTEN-FREEOPTION** OIL-FREEOPTION***

Ilovethewaythelemonbrightensupthesemuffinsandthecoconutbalancesouttheflavorperfectly.Trymakinglargemuffinsinsteadofminionesorevenaloaf.

FORTHEDRYINGREDIENTS11/2cups(180g)wholewheatpastryflour(**usegluten-free)1/2cup(43g)gratedunsweetenedcoconut


FORTHEWETINGREDIENTS3/4cup(240g)agavenectar1tablespoon(14g)groundflaxseedmixedwith2tablespoons(28ml)warmwater11/2cups(246g)cookedchickpeasor1can(15ounces,or425g),rinsedanddrained1cup(235ml)nondairymilk(*usesoy-free)1tablespoon(28ml)lemonjuice1tablespoon(6g)lemonzest

1teaspoonlemonextract

Preheattheovento350°F(180°C,orgasmark4)andoilthree(12-muffin)minimuffinpans***orlinewithpaperliners.

Topreparethedryingredients,mixalltheingredientsinalargebowl.Setaside.

Topreparethewetingredients,addalltheingredientstoafoodprocessorandpurée.Addthepuréetothedryingredients.Mixwithawoodenspoonuntilcombined.Fillthemuffintinswiththemixture.Bakefor12to15minutesoruntilatoothpickinsertedintothecentercomesoutclean.

YIELD:36minimuffinsPERMINIMUFFIN:60.3calories;1.2gtotalfat;0.2gsaturatedfat;1.2gprotein;11.5gcarbohydrate;1.4gdietaryfiber;0mgcholesterol.TOTALPREPTIME:15minutesTOTALCOOKINGTIME:12to15minutes

WeekendVanillaBelgianWafflesSOY-FREEOPTION* OIL-FREE

Ilovewaffles,andgoingoutforthemwassomethingImissedonceIwentvegan.ThatallchangedonceIboughtmyBelgianwafflemaker.Noweveryweekendmorningisanotheropportunitytomakemyownwaffles.Thisbatterhaswhole-grainflours,abrightvanillaflavor,andnoaddedfat.Thebeanslendmorenutritionthantheydoflavor,soyou’refinetouselessexpensivewhitebeans.Also,youcanfoolyourbean-hatingfriendswiththemlikeIdo!

FORTHEDRYINGREDIENTS11/2cups(180g)whitewholewheatflour1/4cup(40g)brownriceflour

1teaspoonbakingpowder1/2teaspoonbakingsoda1/4teaspoonsalt1/2teaspooncinnamon

FORTHEWETINGREDIENTS11/2cups(269g)cookedwhitebeansor1can(15ounces,or425g),rinsedanddrained21/2cups(570ml)unsweetenednondairymilk(*usesoy-free)1tablespoon(14g)groundflaxseedmixedwith2tablespoons(28ml)warmwater1tablespoon(13g)sugar11/2teaspoonsvanillaextract

Preheatthewaffleiron.

Topreparethedryingredients,siftalltheingredientsintoalargemixingbowl.Setaside.

Topreparethewetingredients,addalltheingredientstoafoodprocessorandblenduntilsmooth.Addthewetingredientstothedryingredientsandmixwithawoodenspoon.

Addtheamountofbatterthatyourwaffleironmanufacturerrecommendsandcookaccordingtotheinstructions.

YIELD:6BelgianwafflesPERWAFFLE:227.3calories;3.2gtotalfat;2.1gsaturatedfat;8.2gprotein;34.9gcarbohydrate;7.7gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:10minutes

MiniBakedRancheroswithTofuScrambleMixGLUTEN-FREEOPTION* OIL-FREEOPTION**

Thisistheeasiestfancybrunchdishever.Itlookslikeyouspentmuchmoretimethanyoudidonit,sodon’tfeelbadaboutaskinggueststobringthesparklingwineandorangejuice!Thekalanamaksaltmakesthetofutasteexactlylikescrambledeggs,andit’scoloredwithturmericsoitlookslikescrambledeggstoo.

Three8-inch(20-cm)wholewheattortillas,cutintoquarters(*usegluten-free)

FORTHETOFUSCRAMBLE7ounces(200g)tofuorhalftheamountina16ounce(455g)container,drainedandpressedfor20minutes(uptoovernightifyouareaplanner)

1/2teaspoonkalanamaksalt1/2teaspoonturmeric1/4teaspoonpaprika(plainorsmoked)3/4cup(83g)BeanChorizoCrumbles(page23)orstore-boughtveganchorizo3/4cup(about195g)ofyourfavoritesalsa(fire-roastedismyfavorite)Toppingssuchasveganshreddedcheese,vegansourcream,andolives(optional)

Preheattheovento350°F(180°C,orgasmark4).Sprayamuffintinwithoil**orlinewithpaperliners.Press1tortillapieceintoeachmuffincup,completelycoveringthebottomofthetin.Thiswillhelpitholdthefilling.(Theendswillstickup,makingadecorativeminitortillacup.)Baketheemptytortillacupsintheovenfor10minutesoruntiltheyarestartingtogetcrisp,butnotverybrown.(Youwillbecookingthemfor10moreminutesafterthey’refilled.)

Meanwhile,tomakethetofuscramble,crumblethetofuintoabowlandmixinthespicesuntilthetofuhastakenontheyellowturmericcolor.

Removethetortillasfromtheovenandadd1tablespoon(15g)chorizotoeachtortillacup,thenlayer1tablespoontofu(15g)scramble,andthentopthatwith1tablespoon(16g)salsa.Youcantopwithshreddedcheese,olives,orothertoppingsbeforeputtingthembackintheovenorsimplyhavebowlsoftoppingsatthetablesopeoplecancustomizetheirown.

Bakethefilledcupsfor10moreminutesoruntilheatedthrough.

YIELD:12servings,7ounces(200g)tofuscramblePERSERVING(DOESNOTINCLUDEOPTIONALTOPPINGS):59.3calories;2.3gtotalfat;0.3gsaturatedfat;4.1gprotein;9.2gcarbohydrate;1.2gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:20minutes

ServingSuggestions&VariationsJustleaveoutthetofuscrambletomakethistastydishsoy-free.Yourguestswillstillloveit!

Sausage-SpicedSavoryPancakesSOY-FREEOPTION* OIL-FREE GLUTEN-FREEOPTION**

Theperfectmarriageofsausageandpancakes,allinonesmallbite.

FORTHEDRYINGREDIENTS1/2cup(55g)pecans,minced1cup(120g)wholewheatpastryflour(**usegluten-free)2tablespoons(12g)nutritionalyeast1tablespoon(2g)sage1teaspoonbakingpowder1teaspoonthyme1teaspoonoregano

1teaspoonpaprika1/2teaspoonbakingsoda1/2teaspoonsalt

FORTHEWETINGREDIENTS11/2cups(269g)cookedwhitebeansor1can(15ounces,or425g),rinsedanddrained1tablespoon(14g)groundflaxseedmixedwith2tablespoons(28ml)warmwater11/2cups(355ml)unsweetenednondairymilk(*usesoy-free)


Topreparethewetingredients,addalltheingredientstoafoodprocessorandpurée.Addthepuréetothedryingredients.Mixwithawoodenspoonuntilthoroughlycombined.

Heatanonstickskilletovermediumheatandaddabout1tablespoon(15g)ofbatterperpancake.Cookafewatatime,butavoidcrowdingtheminthepan.Cookuntilyouseeafewbubblesonthetopandthepancakesaredryaroundtheedges,thenflipandcookafewminutesmore.TopwithMapleCashewCreamand/orplainmaplesyrup.

YIELD:36minipancakesPERPANCAKE:38.3calories;1.6gtotalfat;0.32gsaturatedfat;1.5gprotein;5.0gcarbohydrate;1.4gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:10minutes

MapleCashewCreamSOY-FREE GLUTEN-FREE OIL-FREE

1cup(140g)cashews1/2cup(120ml)waterJuiceof1lemon1tablespoon(20g)maplesyrup1tablespoon(15ml)maplebalsamicvinegar,ormoreplainmaplesyrup

Addalloftheingredientstoablenderandblenduntilsmooth,scraping

downthesidesasyougo.

YIELD:11/2cups(350g)PER2-TABLESPOON(29G)SERVING:106.8calories;8.0gtotalfat;1.3gsaturatedfat;3.3gprotein;7.2gcarbohydrate;0.4gdietaryfiber;0mgcholesterol.TOTALPREPTIME:5minutes

RoastedRootVeggieandKidneyBeanHashSOY-FREE GLUTEN-FREEOPTION* OIL-FREEOPTION**

Thisisthekindofbreakfastmealthatalsofitsinperfectlyatthedinnertable.Leftoversmakeagreatlunchduringtheweek.

2tablespoons(28ml)oliveoil(**usewaterorbroth)1/2onion,minced2clovesgarlic,minced4to5cups(about610g)roastedrootveggies(seebelowforroastinginstructions)3cups(531g)cookedkidneybeansor2cans(15ounces,or425geach),rinsedanddrained

1teaspoonDijonmustard1to2teaspoonsketchup(*usegluten-free)ortomatopaste1/2to1teaspoonsmokedorplainsaltBlackpepper,totaste

Heattheoilinalargesautépanovermediumheat.Addtheonionandsautéuntiltranslucent,about5minutes.Addthegarlicandsautéfor1moreminute.

Addtheroastedveggiesandkidneybeansandcookuntiltheyareheatedthrough,about15minutes.Thenaddthemustard,ketchup,andsaltandmixwell.Seasonwithpeppertotaste.

Thiswouldbeagreatbrunchsidewithscrambledtofu.YoucanaddinsomechoppedseitanorGardeinbeeflesstipstomakeitheartier,andthenyoucanfeedthosedrop-inguestsatyournextbrunch!

ROASTEDVEGGIESINSTRUCTIONS:Roastingcanreallybringoutbeautifultastesinnot-so-beautifulveggies.Radishesarenolongertoostrong,butmellowandalmostbuttery.Iloveusingparsnips,rutabagas,sunchokes,celeryroot,andpotatoes.Youcanalsoroastasparagusandothermoredelicateveggies,butcheckthoseoftenbecausetheycooksomuchquickerthanrootveggies.Youcancookrootveggiesanddelicateveggiestogetherbycuttingthelonger-cookingveggiesverysmallandleavingthequick-cookingoneslargeorevenwhole.

Itriedroastingintheoventwodifferentways:onecoveredwithaluminumfoilandonenotcovered.Icookedbothat375°F(190°C,orgasmark5)forabout40minutesandstirredthemhalfway.IfoundtheonethatIcovered(untilthelast10or15minutesofcooking)tobejuicyandlush.Ilikedtheuncoveredones,butthetexturewasalittletougherandtheytookalittlelongertocook.

YIELD:4servingsPERSCANT2-CUP(455G)SERVING:303.4calories;8.1gtotalfat;1.1gsaturatedfat;14.0gprotein;42.3gcarbohydrate;13.6gdietaryfiber;0mgcholesterol.TOTALPREPTIME:70minutes(includesroastingveggiesintheoven)TOTALCOOKINGTIME:20minutes

FancyBeanSubstitutes:SangredeToro,Bolita,Lila

Southern-StyleWhiteBeanGravySOY-FREEOPTION* GLUTEN-FREE OIL-FREE

Thisistheeasiestgravyever.Thebeansthickenitsoyoudon’thavetobotherwitharoux.Whyyes,itisoil-free!

11/2cups(269g)cookedwhitebeansor1can(15ounces,or425g),rinsedanddrained3/4cup(175ml)unsweetenednondairymilk(*usesoy-free)1/4teaspoonsalt1/4to1/2teaspoonblackpepper

Combinealltheingredientsinafoodprocessorandblenduntilsmooth.Tasteandaddmorepepperifitdoesn’tpackakick.Southerngravyistraditionallyonthespicyside,butit’sjustfromgroundblackpepper.

Transfertoasaucepanandwarmoverlowheatandthenserveoverhomemadebiscuitssplitinhalf.

YIELD:2cups(470ml)PER1/2-CUP(120ML)SERVING:77.1calories;0.9gtotalfat;0.9gsaturatedfat;4.7gprotein;14.4gcarbohydrate;4.5gdietaryfiber;0mgcholesterol.TOTALPREPTIME:5minutesTOTALCOOKINGTIME:10minutes

ServingSuggestions&Variations•Topbiscuitsandgravywithcrumbledvegansausageorsmokedtempeh.•Gobeyondthetraditionalflavorsandaddmincedfreshthyme,sage,orevenrosemarytomakeitintoanherbgravy.

Cheryl’sFavoriteCitrusCollardsSOY-FREE GLUTEN-FREE OIL-FREE

Thesegreenshaveagreatcitrusflavorthatmasksthebitternessofcollardsthatsomepeopleshyawayfrom.

1cup(235ml)water,plusmoreasneeded

1teaspoonnot-chickenbouillon5to6cups(about216g)collards,washedandtoughstemsremovedJuiceof2mandarinorangesor1cup(235ml)orangeortangerinejuiceAfewdashesliquidsmoke1tablespoon(15ml)tangerinebalsamicvinegarSalt,totaste(optional)

Inalargeskillet,heatthewaterandbouillonovermediumheat.Addthegreensinbatchessothegreensinthepanhavecookeddownenoughtoaddmore.Addmorewaterifneededandcookuntiltender,about15minutes.

Addthejuice,liquidsmoke,andbalsamicvinegar.Tasteandadjusttheseasoning,ifneeded.Alsoaddsalt,ifneeded.(Ifyourbouillonhassalt,youmaynotneedtoaddany.)

YIELD:4servingsPER1-CUP(54G)SERVING:47.5calories;0gtotalfat;0gsaturatedfat;1.9gprotein;7.4gcarbohydrate;2.2gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:15minutes

EnchantedVanillaPancakesSOY-FREEOPTION* GLUTEN-FREEOPTION** OIL-FREEOPTION***

Pancakesareaneasybreakfasttreat.Theseareenchantedwiththenutritionalpowerofbeansandfullofwholegraingoodness!TrythemwiththeChai-SpicedPeachCompoteforanover-the-topexperience.

FORTHEDRYINGREDIENTS1cup(120g)wholewheatpastryflour(**usegluten-free)

1teaspoonbakingpowder1/4teaspoonsalt

FORTHEWETINGREDIENTS11/2cups(269g)cookedwhitebeansor1can(15ounces,or425g),rinsedanddrained11/2cups(355ml)unsweetenednondairymilk(vanilla,ifpossible)(*usesoy-free)1/2cup(40g)rolledoats(**makesuretheyaremarkedgluten-free)2tablespoons(28ml)oliveoil(***usewater)2tablespoons(26g)sugaror(40g)agavenectar1tablespoon(14g)groundflaxseedmixedwith2tablespoons(28ml)warmwater

1teaspoonvanillaextract

Topreparethedryingredients,mixalltheingredientsinalargebowl.

Topreparethewetingredients,addalltheingredientstoafoodprocessorandpurée.Addthepuréetothedryingredients.Mixwithawoodenspoonuntilthoroughlycombined.

Heatanonstickskilletovermediumheat.Youcancookafewatatime,butmakesurenottocrowdtheminthepan.Cookuntilyoucanseeafewbubblesonthetopandtheedgesaredry,thenflipandcookafewminutesmoreuntilthepancakeiscookedthrough.

YIELD:12regular-sizepancakesor24minipancakesplus21/2to3cupscompote(625to750g)PERREGULAR-SIZEPANCAKE+COMPOTE:112.3calories;3.6gtotalfat;1.0gsaturatedfat;3.3gprotein;15.5gcarbohydrate;3.4gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:20minutes

Chai-SpicedPeachCompote5peaches1teaspooncinnamon3/4teaspooncardamom1/4teaspoonallspice1/4teaspoonnutmegSweetenerofyourchoice,totaste

Topreparethecompote,cutthepeachesinhalf,removethestone,andremovethepeel.Ifthepeachesareripeenough,theskinswillpeeloffeasily.Cutintosmallpieces.

Addalloftheingredientstoasaucepanandbringtoasimmerovermedium-highheat.Decreasetheheattolow,cover,andcookfor15to20minutesuntilthefruitiscookedthrough.

BlueberryAlmondOatmealPancakesSOY-FREEOPTION* GLUTEN-FREEOPTION** OIL-FREE

Thesepancakesaregluten-free,easytomake,andtheydon’trequirealotofspecialingredients.Thisisamust-haverecipeifyouhavegluten-freefriendscomingoverforbrunch.

FORTHEDRYINGREDIENTS1cup(96g)rolledoats,processedinafoodprocessortoacoarseflourtexture(**makesuretheyaremarkedgluten-free)

1/2cup(56g)almondmeal1/4cup(40g)brownriceflour

1teaspoonbakingpowder1/2teaspoonbakingsoda1/4teaspoonsalt1/2teaspooncardamom

FORTHEWETINGREDIENTS11/2cups(269g)cookedwhitebeansor1can(15ounces,or425g),rinsedanddrained11/2cups(355ml)unsweetenednondairymilk(*usesoy-free)2tablespoons(14g)groundflaxseedmixedwith1/4cup(60ml)warmwater1tablespoon(15g)sugar11/2teaspoonsvanillaextract1/2teaspoonalmondextract11/2cups(220g)blueberries,freshorfrozen


Topreparethewetingredients,addalltheingredientsexceptfortheblueberriestoafoodprocessorandpurée.

Addthepuréetothedryingredients.Mixwithawoodenspoonuntilthoroughlycombined.Gentlyfoldintheblueberries.

Heatanonstickskilletovermedium–lowheat.Dropthebatterbythespoonfulontothepan.Youcancookafewatatime,butdon’tcrowdtheminthepan.Youwillwanttousealargespatulatoflipthesebecausetheyarenotassturdyaspancakesthatcontaingluten.

Cookuntiltheentiretopsurfaceofthepancakelooksdryandthenflipandcookafewminutesmoreuntilthepancakeiscookedthrough.

YIELD:10pancakesPERPANCAKE:172.9calories;5.5gtotalfat;1.2gsaturatedfat;6.4gprotein;22.2gcarbohydrate;5.1gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:20minutes

RedBean-FilledMiniMuffinsorBakedDonutsSOY-FREEOPTION* GLUTEN-FREEOPTION** OIL-FREEOPTION***

Notonlydoesthebatterhaveredbeanpaste,butifyoumaketheminimuffinsyoualsoaddadolloprightinthecenter.RedbeanpasteismadefromadzukibeansandusedinmanyAsiandesserts.

FORTHEDRYINGREDIENTS3/4cup(90g)wholewheatpastryflour(**usegluten-free)1/4teaspoonbakingsoda1/4teaspoonbakingpowder1/4teaspoonsalt

FORTHEWETINGREDIENTS2/3cup(160ml)unsweetenednondairymilk(*usesoy-free)2/3cup(115g)SweetRedBeanPaste(page27)1/4teaspoonapplecidervinegar2tablespoons(22g)SweetRedBeanPaste,forfilledmuffins

Preheattheovento350°F(180°C,orgasmark4).Oilaminimuffinpanorminidonutpan***orlinewithpaperliners.


Topreparethewetingredients,addalltheingredientstoasmallbowlandmixwithawhisktohelpbreakupthebeanpaste.Addthewetingredientstothedryingredientsandmixwithawoodenspoon.

Forthefilledmuffins:Spreadabout2teaspoonsofthemixtureineachmuffincuptocoverthebottom.Thenadd1/2teaspoonofextraredbeanpasteinthecenter.Topwithabout1tablespoon(15g)ofthebatterandpressalittlesoitcoversthesidesandnoneoftheredbeanpasteinthemiddleshows.Bakefor12to15minutes.

Forthedonuts:Scoopthemixtureintoamini-donutpan.Iuseasmallcookiescoop,whichgivesyoujusttherightamount.Thenturnthescoopoverandpatthemiddlesothepostshowsthroughthecenter.Thisensuresyou’llgetagoodholeinyourdonut.Bakefor10minutes.

YIELD:12minimuffinsorminidonutsPERFILLEDMUFFIN:76.3calories;0.7gtotalfat;0.3gsaturatedfat;4.0gprotein;12.7gcarbohydrate;1.5gdietaryfiber;2.2mgcholesterol.PERDONUT:68.9calories;0.7gtotalfat;0.3gsaturatedfat;4.0gprotein;11.6gcarbohydrate;1.4gdietaryfiber;2.2mgcholesterol.TOTALPREPTIME:10minutesTOTALCOOKINGTIME:10to15minutes

OrangeBlossomBrunchBiscuitsSOY-FREEOPTION* GLUTEN-FREEOPTION** OIL-FREEOPTION***

Theseremindmeofthosetabooout-of-a-canbiscuitswiththeirbrighttasteoforangeincludedinthebatterandglazetouptheflavor.Youcanfeelgoodaboutthese,though,becausetheyaremadewithwholewheatandampedupwithbeanproteinandfiber!

FORTHEDRYINGREDIENTS2cups(240g)wholewheatpastryflour(**usegluten-free)2teaspoonsbakingpowder

1teaspoonbakingsoda1/4teaspoonsalt

FORTHEWETINGREDIENTS11/2cups(269g)cookedwhitebeansor1can(15ounces,or425g),rinsedanddrained1/4cup(60ml)orangejuice1/4cup(60ml)unsweetenednondairymilk(plainorvanilla)(*usesoy-free)2tablespoons(28ml)oliveoil(***usewater)2tablespoons(40g)agavenectar1tablespoon(6g)orangezest

1teaspoonvanillaextract

FORTHEGLAZE

1/3cup(42g)powderedsugar1tablespoon(6g)orangezest1to2tablespoons(14to28ml)orangejuiceornondairymilk

Preheattheovento350°F(180°C,orgasmark4)andoilabakingsheet***orlinewithparchmentpaper.


Topreparethewetingredients,addalltheingredientstoafoodprocessorandpurée.Addthepuréetothedryingredients.(Ifit’stoodry,add1tablespoon[15ml]nondairymilk.)Mixwithawoodenspoonandturnoutontoaflouredcuttingboard.

Lightlykneaduntilcompletelymixed,addingalittlemoreflourasneeded.Patthedoughouttoabouta1-inch(2.5cm)thickness.Usingaroundcookiecutterordrinkingglass,cutoutbiscuitsandplaceonthepreparedbakingsheet.Gathertheleftoverdoughintoaball,flourthecuttingboard,patdowntoabout1inch(2.5cm)thickagain,andcutmorebiscuits.Repeatuntilyoudon’thaveenoughdoughtomakeasamesizedbiscuit.Youshouldendupwith12biscuits.Bakefor15to20minutes.

Tomaketheglaze,mixtheglazeingredientstogetherinasmallbowl.Thisallowsforabout1/2teaspoonglazeperbiscuit.Spreadtheglazeonthebiscuitsandservewarmoratroomtemperature.

YIELD:12biscuitsPERBISCUIT:145.2calories;2.8gtotalfat;0.4gsaturatedfat;3.6gprotein;27.1gcarbohydrate;4.2gdietaryfiber;0mgcholesterol.TOTALPREPTIME:25minutesTOTALCOOKINGTIME:15to20minutes

3

NOSHYBEANSAppetizers,Dips,andSpreads

Beansmakethebestspreadsanddips.Theymakeagreatstuffingforceleryorendive,nottomentionhowtastytheyareonbruschettaorasapizzabase.(Justmakethembite-sizeforyourcocktailpartiesandmoremeal-sizeforTVnightinwithyourfriends.)

Four-LayerBeanDipCreamySpinachArtichokeWhiteBeanDipWhiteBeanPecanPatéAlmondCheezSpread(FauxGoatCheese)WhiteBeanBasilCheezySpreadSmokyWhiteBeanSpreadPepitaBlackBeanDipVeganCashew-BeanQuesoBlack-EyedPeaCornBitesBeanyEggplantBruschettaSpread

Four-LayerBeanDipGLUTEN-FREE OIL-FREE SOY-FREEOPTION*

Sometimesyouneedaquickanddirtydipforaparty.Thisissimpletomake,butdressedupwithalittleruminthebeansandsomechileinthevegansourcreamandthentoppedwithmulticoloredheirloomtomatoes.

1can(15ounces,or425g)refriedblackbeansor11/2cups(357g)homemadeZestandjuiceof1lime

2teaspoonsrum1/4to1/2teaspoonchipotlepowder1/4cup(60g)vegansourcream*orCashewCream(page28)2tablespoons(18g)choppedgreenchiles1avocado,peeled,pitted,andmashed1/4cup(65g)salsaverde1to2cups(180to360g)choppedheirloomtomatoesSmokedsalt,totaste

LAYER1:BEANSAddthebeans,limezestandjuice,rum,andchipotlepowdertoafoodprocessorandprocessuntilsmooth.Youmayneedtoscrapedownandprocessabitmore.Spreadonthebottomofyourservingplate.

LAYER2:SOURCREAMCombinethesourcreamandchiliesinasmallbowl.Spreadoverthebeansbutleaveabitofthebeansshowing.

LAYER3:GREENGUACMixtogetherthemashedavocadoandthesalsaverde.Spreadoverthesourcream.

LAYER4:MULTICOLOREDHEIRLOOMTOMATOESSprinklethetomatoeswiththesmokedsaltandlayeroverthetop.

YIELD:3cups(920g)PER1/2-CUP(155G)SERVING:149.8calories;6.7gtotalfat;1.4gsaturatedfat;4.8gprotein;17.0gcarbohydrate;6.6gdietaryfiber;0mgcholesterol.TOTALPREPTIME:15minutes

FancyBeanSubstitutes:BlackCalypso,Vaquero,PurpleRunner

CreamySpinachArtichokeWhiteBeanDipSOY-FREE GLUTEN-FREE OIL-FREEOPTION*

ThisisthehealthiestspinachartichokedipI’veevermade.Thereisoilinvolvedinthebaserecipe,butitcaneasilybeleftouttoaccommodateano-oil-addeddiet.

11/2cups(269g)cookedwhitebeansor1can(15ounces,or425g),rinsedanddrained1/2cup(120ml)unsweetenedcoconutmilk1/3cup(32g)nutritionalyeast1tablespoon(15ml)oliveoil(*omit)1/4teaspoonliquidsmoke1to2tablespoons(15to28ml)oliveoil(*usewater)1/2smallonion,minced2clovesgarlic,minced1bag(16ounces,or455g)frozenchoppedspinach(orthesameamountfresh)1can(8.5ounces,or240g)artichokehearts,chopped3/4teaspoonnutmegSaltandpepper,totaste

Combinethebeans,coconutmilk,nutritionalyeast,oliveoil(ifusing),andliquidsmokeinafoodprocessor.Processuntilsmooth.Setaside.

Heattheoliveoil(orwater)inasautépanovermediumheat,addtheonion,andcookuntiltranslucent,about5minutes.Addthegarlicandsautéfor1minutemore.

Addthefrozenspinachandchoppedartichokeheartsandcookuntilwarmedthrough,about15minutes.Addthebeanmixture,stirtocombine,andthenaddthenutmegandsaltandpeppertotaste.

YIELD:4cups(1150g)PER1/2-CUP(145G)SERVING:90.1calories;2.2gtotalfat;0.6gsaturatedfat;5.0gprotein;12.3gcarbohydrate;4.0gdietaryfiber;0mgcholesterol.TOTALPREPTIME:15minutesTOTALCOOKINGTIME:20minutes

ServingSuggestions&VariationsServewithtoastedbread,withcornchips,oreveninminigrilledsandwiches.

FancyBeanSubstitutes:Flageolet,EuropeanSolider,Vallarta,AlubiaBlanca

WhiteBeanPecanPatéSOY-FREE GLUTEN-FREE OIL-FREE

Thisisasuperquickandeasyappetizertothrowtogetherforanimpromptucocktailparty.It’snottheprettiestdipontheblock,butitjustmightbethetastiest!

11/2cups(269g)cookedwhitebeansor1can(15ounces,or425g),rinsedanddrained1/4to1/2cup(60to120ml)water1/2cup(55g)pecans1/3cup(32g)nutritionalyeast1/2teaspoonbasil1/2teaspoonoregano1/4teaspoongranulatedgarlicor1smallclovegarlic,minced1/4to1/2teaspoonsmokedsalt

Addeverythingexceptforthesmokedsalttothefoodprocessorandblenduntilsmooth.Taste,addsalt,blend,andtasteagain.Addmoresaltifnecessary.


ServingSuggestions&VariationsTomakewhitebeanarugulapesto,addahandfulofarugulatothefoodprocessorandpurée.Addalittlewaterifyouneedtothinthemixturesoitcanprocesssmoothly.Tasteandaddmorearugulalittlebylittleuntilit’sjustthewayyoulikeit.Thispestogoesgreatoverpasta.Justcookpastaandreserveabout1cup(235ml)ofthepastawater.Addthewater1/4cup(60ml)by1/4cup(60ml)intothepestountilit’sjustthinenoughtocoatthepasta.


AlmondCheezSpread(FauxGoatCheese)SOY-FREEOPTION* GLUTEN-FREE OIL-FREE

Imissthethetartflavorofgoatcheese.Thisalmondspreadistheperfectsubstitute.

11/2cups(269g)cookedwhitebeansor1can(15ounces,or425g),rinsedanddrained1cup(110g)skinnedsliveredalmonds1/2cup(120ml)unsweetenednondairymilk(*usesoy-free)1/4cup(34g)macadamianutsJuiceof1lemon1tablespoon(6g)nutritionalyeast2teaspoonsapplecidervinegar

1teaspoonsaltBlackpepper,totaste

Addalltheingredientstoafoodprocessorandprocessuntilsmooth.Thiswilltakeafewminutes,sostopoccasionallyandscrapedownthesidesofthebowl,thenprocesssomemore.Addwater,1tablespoon(15ml)atatime,ifit’stoothickforyourfoodprocessorortaste.

Servewithcrackers,onsalads,orcookedinotherdishes.

YIELD:3cups(750g)PER1/4-CUP(63G)SERVING:83.5calories;4.7gtotalfat;0.8gsaturatedfat;3.4gprotein;7.6gcarbohydrate;2.4gdietaryfiber;0.2mgcholesterol.TOTALPREPTIME:10minutes


WhiteBeanBasilCheezySpreadSOY-FREE GLUTEN-FREE OIL-FREE

Thisismyfavoritepizzabaseandiswonderfultoppedwithsomecrumbledveggiesausageandchoppedblackolives.(It’snut-free,too!)

11/2cups(269g)cookedwhitebeansor1can(15ounces,or425g),rinsedanddrained1/4cup(24g)nutritionalyeast

1teaspoonlemonjuice1/2teaspoonlemonzest1/2teaspoongranulatedgarlicor1clovegarlic,mincedSaltandpepper,totaste2tablespoons(5g)choppedfreshbasil

Placeeverythingexceptthesalt,pepper,andfreshbasilintoafoodprocessorandblenduntilsmooth,scrapingdownthesidesofthecontainerasneeded.Seasonwithsaltandpepperandthenblendagain.

Putthemixtureinabowlandmixthebasilinbyhand.Youcandoitinthefoodprocessor,butitwillhaveagreentinttoitinsteadofgreenflecks.

YIELD:2cups(500g)PER1/4-CUP(63G)SERVING:40.1calories;0.1gtotalfat;0gsaturatedfat;3.0gprotein;7.9gcarbohydrate;2.7gdietaryfiber;0mgcholesterol.TOTALPREPTIME:10minutes


SmokyWhiteBeanSpreadSOY-FREE GLUTEN-FREE OIL-FREE

Thisthickandrichspreadisperfectforalightmeal,cocktailparty,orontopofaveggieburger.

3cups(537g)cookedwhitebeansor2cans(15ounces,or425geach),rinsedanddrained1/2cup(70g)rawcashews

1teaspoonsmokedpaprika1/2to1teaspoonliquidsmoke1/2to1teaspoonsmokedsalt1/2teaspoonapplecidervinegarorwhitevinegar1/4teaspoonmustardpowder1/2cup(120ml)water(optional)1/2cup(48g)nutritionalyeast

Addalltheingredientsexceptfortheoptionalwaterandnutritionalyeasttoafoodprocessororblender.Blenduntilsmooth,whichmaytakeaslongas5minutes.Stopandscrapedownthesidesifneeded.

Ifthemixtureistoothickforyourtasteoryourblender,addthewaterandblend.

Oncesmooth,addthenutritionalyeastandblendonemoretime.

YIELD:41/2cups(1125g)PER1/2-CUP(125G)SERVING:249.0calories;7.3gtotalfat;0gsaturatedfat;14.6gprotein;35.3gcarbohydrate;10.7gdietaryfiber;0mgcholesterol.TOTALPREPTIME:10minutes


PepitaBlackBeanDipSOY-FREE GLUTEN-FREE OIL-FREE

Thepuréedpumpkinseedsgivethisdipanearthyflavor.Ifyoulikeyoursspicier,addchipotleandalittleadobosaucetojazzitupandmakeitmorefiery.

11/2cups(269g)cookedblackbeansor1can(15ounces,or425g),rinsedanddrained1/2cup(114g)roasted,saltedpepitas1/4cup(60ml)waterJuiceof1lime2tablespoons(18g)choppedgreenchiles1/4teaspoongroundcumin1/4teaspoonlimezest,plusmoreforgarnish(optional)1/8to1/4teaspooncayenneorotherspicypepper1chipotleinadobosauce(optional)Salt(optional)

Blendeverythingtogether(exceptforthesalt)untilsmoothinafoodprocessororblender.Taste,seasonwithsaltifdesired,andblendagain.Garnishwithextralimezest,ifdesired.

Servechilledwithtortillachipsorhotinburritosortacos.



VeganCashew-BeanQuesoSOY-FREEOPTION* GLUTEN-FREE OIL-FREE

Here’sasoy-freeandoil-freequesosubstitutionthatevenlooksliketherealthing.Peoplegocrazyforthisdip!

11/2cups(269g)cookedwhitebeansor1can(15ounces,or425g),rinsedanddrained1/2cup(70g)rawcashews1/4cup(24g)nutritionalyeast1/2cup(120ml)nondairymilk(unsweetenedisbest)(*usesoy-free)1to2tablespoons(9to18g)choppedgreenchiles1teaspoonchilipowder

1teaspoonsmokedpaprika1/2to1teaspoonsaltAfewslicespickledorfreshjalapeño(optional)

Addeverythingtoafoodprocessororblenderandprocessuntilsmooth.Tasteandadjusttheseasoningsasneeded.Feelfreetoaddhotchilipowderformoreheat.Youcanwarmthisonthestovetop,inthemicrowave,orinaslowcooker,ifdesired.


ServingSuggestions&VariationsIfyou’dpreferathinnersauce,addanextra1/2cup(120ml)nondairymilk.


Black-EyedPeaCornBitesSOY-FREEOPTION* GLUTEN-FREEOPTION** OIL-FREEOPTION***

Theseareagreatlast-minutecocktailpartytreat,andyoucanwhipthemupwithingredientsalreadyinyourpantry.

FORTHEDRYINGREDIENTS1cup(120g)wholewheatpastryflour(**usegluten-free)1cup(140g)cornmeal

1teaspoonbakingpowder1/2teaspoonbakingsoda1/2teaspoongroundcumin1/2teaspoonchipotlepowder1/4teaspoonsalt

FORTHEWETINGREDIENTS2cups(475ml)unsweetenedcoconutmilkorothernondairymilk(*usesoy-free)11/2cups(246g)cornkernels11/2cups(248g)cookedblack-eyedpeasor1can(15ounces,or425g),rinsedanddrained

Preheattheovento350°F(180°C,orgasmark4).Oilthree(12-muffin)minimuffinpans***orlinewithpaperliners.

Topreparethedryingredients,mixalltheingredientstogetherinalargebowl.

Topreparethewetingredients,addthewetingredientstothedryandmixuntilcombined.Fillthemuffintinswiththemixtureandbake12to15minutes.

YIELD:36minimuffinsPERMINIMUFFIN:40.2calories;0.6gtotalfat;0.3gsaturatedfat;1.3gprotein;7.8gcarbohydrate;1.5gdietaryfiber;0mgcholesterol.TOTALPREPTIME:15minutesTOTALCOOKINGTIME:12to15minutes

FancyBeanSubstitutes:Yellow-EyedPeas,RioZape,VaqueroBeans

BeanyEggplantBruschettaSpreadSOY-FREE GLUTEN-FREE OIL-FREEOPTION*

Athick,savorydipthatmakesacrazy-goodbruschetta,thisrecipehasadeliciousrichflavorfromthesun-driedtomatoesandafreshtastefromthebasil.

1to2tablespoons(15to28ml)oliveoil(*usewater)1/2smallonion,minced3clovesgarlic,minced2cups(164g)choppedeggplant1cup(235ml)water2tablespoons(7g)choppedsun-driedtomatoes1/2teaspoonoregano11/2cups(269g)cookedwhitebeansor1can(15ounces,or425g),rinsedanddrained1/3cup(13g)freshbasil,choppedSaltandpepper,totaste

Heattheoilinalargesautépanovermediumheatandcooktheonionuntiltranslucent,about5minutes.Addthegarlicandsauté1minutemore.

Addtheeggplant,water,sun-driedtomatoes,andoreganoandcookuntiltheeggplantistranslucentandsoft,15to20minutes.

Combinetheeggplantmixturewiththebeansandbasilinafoodprocessorandprocessuntilsmooth.Addsaltandpeppertotaste.

YIELD:4cups(720g)PER1/2-CUP(90G)SERVING:100.6calories;5.0gtotalfat;0.6gsaturatedfat;3.6gprotein;10.9gcarbohydrate;2.5gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:20to25minutes


4

NUTRITIOUSSOUPSEasyandDeliciousOne-BowlMeals

Soupsareheartyone-bowlmealsandagreatwaytouseupwhateverveggiesyouhaveinthefridge.Ikeepafewservingsofsoupinthefreezeratalltimes.ThatkeepsmeeatinghealthynomatterhowtiredImightbe.

Get-Well-FastChickpeaandRiceSoupHutteriteSoupNewYear’sSoupwithBlack-EyedPeasMoroccanChickpeaSoupIndianSplitPeaandMungBeanSoupThaiCoconutTongueofFireSoupBelugaLentilBorschtHeartierCreamofTomatoSoupwithWhiteBeansPumpkinWhiteBeanChowderCreamoftheCropGardenSoupSalsaFrescaWhiteBeanGazpachoTripleLentilSoupwithWheatBerries

Get-Well-FastChickpeaandRiceSoupSOY-FREE GLUTEN-FREE OIL-FREE

ThisisasoupIliketoalwayshaveinthefreezer.It’sjustwhatIneedifI’vecaughtacoldorjustfeelalittleoff.

3cups(492g)cookedchickpeasor2cans(15ounces,or425geach),rinsedanddrained7clovesgarlic,minced2cups(260g)dicedcarrots(peeledifnotorganic)1cup(100g)dicedcelery1/4cup(24g)veggiebouillon

2bayleaves3sprigsfreshthymeor1teaspoondried1sprigfreshrosemaryor1/2teaspoonground10cups(2.4L)water1cup(185g)brownrice1/2cup(48g)nutritionalyeastSaltandpepper,totaste

STOVE-TOPDIRECTIONSAddeverythingexceptthenutritionalyeast,salt,andpeppertoalargestockpot.Bringtoaboilandthendecreasetheheattolow.Cookuntilthericeisdone,about45to60minutes.

Stirinthenutritionalyeast,salt,andpepperandthentaste.Adjusttheotherseasoningsasneeded.Removethebayleavesandherbsprigs.Serveandfreezetheleftoversforasnifflyday.Youcanaddsomeextrafreshgarlictothesoupyou’refreezingtogiveyourselfaget-wellboost.Itwillmellowsomewhenyouheatitasecondtime.

SLOWCOOKERDIRECTIONSUse8cups(1.9L)waterand3cups(585g)cookedbrownriceinsteadofrawrice.(Youcanuserawrice,butitwillbreakdownsignificantlyifitcooksovernight,soitwillbeamuddiersoup.Ifyouchoosetouserawrice,youmayhavetoadjustthewaterupaswell.)

Addeverythingexceptthecookedbrownrice,nutritionalyeast,salt,andpeppertoa6-quart(5.7L)slowcooker.Cookfor6to8hoursonlow.Addthecookedbrownrice,nutritionalyeast,andsaltandpeppertotaste.Addextrafreshgarlicifneeded.

YIELD:6servingsPER11/2-CUP(355ML)SERVING:272.5calories;3.0gtotalfat;0.2gsaturatedfat;11.9gprotein;34.3gcarbohydrate;8.3gdietaryfiber;0mgcholesterol.TOTALPREPTIME:15minutesTOTALCOOKINGTIME:60minutesto75minutesforstovetop,6to8hoursforslowcooker

FancyBeanSubstitutes:ScarletRunnerBeans,Tepary,GoodMotherStallard

HutteriteSoupSOY-FREE GLUTEN-FREE OIL-FREE

Hutteritebeansareanotherheirloombeanthatyoucanuseinplaceofpintobeans.Andofcourse,pintobeansworkbeautifullyinthissoupaswell.

3cups(513g)cookedHutteritebeansor2cans(15ounces,or425geach)pintobeans,rinsedanddrained3clovesgarlic,minced2carrots,diced(peeledifnotorganic)2stalkscelery,diced2cups(180g)finelychoppedcabbage2cups(300g)dicedturnip,(220g)potato,or(300g)rutabaga,oramix4cups(950ml)water3veggiebouilloncubes1teaspoonoregano1teaspoonsmokedpaprika

1teaspoongroundcumin1/2teaspoongroundjalapeñoor1fresh,seededandmincedSaltandpepper,totaste

STOVE-TOPDIRECTIONSAddeverythingexceptthesaltandpeppertoalargesouppot.Cookovermedium-lowheatuntiltherootveggiesaretenderandcaneasilybepiercedwithafork,about45minutes.Alltheflavorswillmeld.Addsaltandpepperandadjusttheotherseasoningsasneeded.

SLOWCOOKERDIRECTIONSAddeverythingexceptthesaltandpeppertotheslowcooker.Cookonlowfor6to9hours.Tasteandaddsaltandpepperandadjustotherseasoningsasneeded.

YIELD:6servingsPER11/2-CUP(355ML)SERVING:136.5calories;0.7gtotalfat;0gsaturatedfat;7.1gprotein;30.2gcarbohydrate;10.0gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:45minutesforstovetop,6to9hoursforslowcooker

FancyBeanSubstitutes:RioZape,Goat’sEye,Cranberry

NewYear’sSoupwithBlack-EyedPeasSOY-FREE GLUTEN-FREE OIL-FREEOPTION*

It’singrainedinSouthernersthatonNewYear’sDaythereareafewthingsyoumusteattostarttheyearoffright.Greens,traditionallycollards,aresaidtobringmoremoneyintoyourlife,andblack-eyedpeasbringgoodluck.Forthisrecipe,youcangetfancyanduseyellow-eyedpeasinstead.Eitherway,thissoupwillstillmakeyourNewYear’sDaylunchoneofthehighlightsofyouryear.That’smyideaofgoodluck!

2tablespoons(28ml)oliveoil(*usewaterorbroth)1/2smallonion,minced2clovesgarlic,minced1/2greenorredbellpepper,cored,seeded,andminced41/2cups(743g)cookedblack-eyedpeasor3cans(15ounces,or425geach),rinsedanddrained1mediumsweetpotato,peeledandchoppedsmall1/2cup(93g)long-grainbrownrice5cups(1.2L)water1tablespoon(6g)bouillonor1cube1/2teaspoonsalt1/8to1/4teaspoonliquidsmokeBlackpepper,totaste

STOVE-TOPDIRECTIONSHeattheoilina2-quart(1.8L)sautépanovermediumheat.Addtheonionandsautéuntiltranslucent,about5minutes.Addthegarlicandbellpepperandsautéfor2minutesmore.

Addthepeas,sweetpotato,rice,water,bouillon,salt,andliquidsmokeandstirtocombine.Cookovermediumheat,uncovered,for30to60minutes,oruntilthepotatoesareeasilypiercedwithafork.Seasonwithpepper.

SLOWCOOKERDIRECTIONSHeattheoilina2-quart(1.8L)sautépanovermediumheat.Addtheonionandsautéuntiltranslucent,about5minutes.Addthegarlicandbellpepperandsautéfor2minutesmore.

Addthesautéedveggies,sweetpotato,rice,water,bouillon,salt,andliquid

smoketoa4-or5-quart(3.8or4.7L)slowcooker.Cookonlowfor7to9hours.Thericewillbreakdownandthickenthesoupintheslowcooker.Addpeppertotaste.Tasteandaddmoresaltorliquidsmokeifneeded.

YIELD:6servingsPER11/2-CUP(355ML)SERVING:208.8calories;5.2gtotalfat;0.8gsaturatedfat;7.1gprotein;32.4gcarbohydrate;6.7gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:35to65minutesforstovetop,7to9hoursforslowcooker

ServingSuggestions&VariationsGoaheadandcompleteyourNewYear’smealbyaddingabout2cups(72g)choppedcollardgreenstothesoupinthelast10to15minutesofcooking.

FancyBeanSubstitutes:Yellow-EyedPeas,Cranberry

MoroccanChickpeaSoupSOY-FREE OIL-FREEOPTION* GLUTEN-FREEOPTION**

Sometimesyouneedasoupfullofflavorthat’seasytomakeafterahardday,andthisisoneyouwillturntoagainandagain.

1tablespoon(28ml)oliveoil(*usewaterorbroth)1smallonion,minced2clovesgarlic,minced1/2greenbellpepper,minced3smallcarrots,minced(peeledifnotorganic)11/2teaspoonsgroundcumin11/2teaspoonspaprika

1teaspooncinnamon1/2teaspooneachgroundginger,groundcoriander,andallspice1/8to1/4teaspooncayennepepper1can(14.5ounces,or410g)dicedtomatoesor11/2cups(270g)choppedfresh3cups(492g)cookedchickpeasor2cans(15ounces,or425geach),rinsedanddrained4cups(950ml)waterPinchofsaffronSaltandpepper,totaste11/2cups(236g)cookedwholewheatcouscous,**or(278g)quinoa,or(174g)millet,forservingChoppedfreshmintorparsley,forservingLemonwedges,forserving

STOVE-TOPDIRECTIONSHeattheoliveoilinalargesaucepanovermediumheat.Addtheonionandsautéuntiltranslucent,about5minutes.

Addthegarlic,bellpepper,carrot,andallthespices.Decreasetheheattolowandsautéforabout1minuteuntilthespicesbecomemorefragrant.

Addthetomatoes,chickpeas,4cups(950ml)water,andsaffronandincreasetheheattomedium.Cook,covered,untilthecarrotsaretender,20to30minutes.

Tasteandaddsaltandpepper.Nowisalsothetimetoadjustthespicesifyou’dlikeithotter.

Spoonthecookedcouscousintobowlsandtopwiththemixture.Servewiththefreshherbsandlemonwedgessopeoplecanadjusttheflavorsasdesired.

SLOWCOOKERDIRECTIONSHeattheoilinasautépanovermediumheat,addtheonionandsautéuntiltranslucent,andthenaddthegarlicandcook1minutemore.

Addthecookedmixturetoaslowcookerwiththegreenpepper,carrot,spices,tomatoes,21/2cups(about570ml)water(note—lessthanthestovetoprecipe)andsaffron.Cookonlow8to10hours.Addsaltandpeppertotaste,andadjustspicesasneeded.

YIELD:6servingsPER11/2-CUP(355ML)SERVING:188.6calories;4.9gtotalfat;0.6gsaturatedfat;8.6gprotein;31.2gcarbohydrate;8.3gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:40minutesforstovetop,8to10hoursforslowcooker

FancyBeanSubstitutes:ScarletRunnerBeans,Tepary,GoodMotherStallard

IndianSplitPeaandMungBeanSoupSOY-FREE GLUTEN-FREE OIL-FREEOPTION*

Thissoupuseswholemungbeans,whichyoumayalreadyhavearoundtomakeyourownbeansprouts.AddinsomesplitpeasandwonderfulIndianspicesandyouhaveareallyuniquepeasoup.

2tablespoons(28ml)oliveoil(*usewaterorbroth)1/2smallonion,minced2clovesgarlic,minced1teaspoonfenugreekseeds2teaspoonsmustardseeds

1teaspoonturmeric1/2teaspoongroundcumin1/2cup(104g)wholemungbeans5cups(1.2L)water,divided1/2cup(113g)greensplitpeas1tablespoon(8g)gratedgingerroot2carrots,diced(peeledifnotorganic)1/2teaspoongroundcoriander1/2teaspoonredpepperflakesorchilipowder(optional)Salt,totaste

Inasouppot,heattheoilovermediumheat,addtheonion,andcookuntiltranslucent,about5minutes.Addthegarlic,fenugreekseeds,mustardseeds,turmeric,andcumin.Sautéforabout2minutesuntilthespicesstartreleasingtheiroils(they’llstartsmellingstronger).

Addthemungbeansand4cups(950ml)ofthewaterandincreasetheheattohigh.Onceitjuststartstoboil,decreasetheheattolow,cover,andcookfor30minutes.

Addthesplitpeas,ginger,carrots,coriander,andredpepperflakesandstirtocombine.Addtheremaining1cup(235ml)waterifit’sgettingtoothick.Cookfor30moreminutesoruntilthesplitpeasstarttomeltintothesoupandthecarrotsaretender.Seasonwithsalt.

YIELD:4servingsPER11/2-CUP(355ML)SERVING:230.8calories;10.9gtotalfat;1.2gsaturatedfat;11.3gprotein;28.3gcarbohydrate;4.7gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:70minutes

FancyBeanSubstitutes:Redorgoldenlentilsforthesplitpeas,andcrowderpeasorpigeonpeasforthemungbeans

ThaiCoconutTongueofFireSoupSOY-FREE GLUTEN-FREE OIL-FREE

Thetongueoffireinthetitlereferstoavarietyofheirloombeanswiththatname,whichhaveameatymouthfeelandanundertoneofspiceinthem.Theyarefirmlikekidneybeans,whichyoucanuseintheirplaceifyoucan’tfindtheexoticones.

2cups(475ml)water1can(14ounces,or410ml)lightcoconutmilk3clovesgarlic,minced1tablespoon(15g)lemongrasspasteor3pieceslemongrass,smashedwiththeflatsideofaknife(orsubstitute1teaspoonotherlemonyherbssuchasverbenaorlemonbalm,or1teaspoonlemonzest)

1teaspoongalangalrootpasteorgratedginger1teaspoonkaffirlimeleaves(optional)Two1-inch-long(2.5cm)slicesginger12freshshiitakemushrooms,slicedorminced11/2cups(266g)cookedTongueofFireorkidneybeansor1can(15ounces,or425g),rinsedanddrained1cup(164g)cornkernels1/2teaspoonsalt1/2redbellpepper,cored,seeded,anddicedZestof1/2lime1/4to1/2teaspooncayennepepper2tablespoons(2g)mincedcilantro,plusmoreforservingLimewedges,forserving

Putthewater,coconutmilk,garlic,lemongrasspaste,galangalrootpaste,kaffirlimeleaves,ginger,mushrooms,beans,corn,andsaltintoalargesaucepanorsmallstockpot.Cookuncoveredovermediumheatfor15minutessotheflavorscaninfuseintothebroth.

Addtheredpepper,limezest,andcayenneandcookuntiltheveggiesaretenderbutstillfirm,about15moreminutes.Addthecilantroandtasteandadjusttheseasoningsifneeded.

Servewiththelimewedgesandextracilantro.

YIELD:4servings

PER11/2-CUP(355ML)SERVING:187.8calories;5.0gtotalfat;3.8gsaturatedfat;6.7gprotein;28.2gcarbohydrate;6.9gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:30minutes

ServingSuggestions&VariationsI’vefoundjarredgalangal,kaffirlimeleaves,andlemongrassinmylocalgrocery,soifyouliveinornearacity,youmaybeabletofindtheseexoticingredientsthere.Iftheyaren’tinanearbystore,youcanalsogetthemonline.Ifyoucan’tfindthekaffirlimeleaves,theycanbeleftout.

FancyBeanSubstitutes:ScarletRunnerBeans,SangredeToro

BelugaLentilBorschtSOY-FREEOPTION* GLUTEN-FREE OIL-FREEOPTION**

There’snothingbetteronacoldwinter’snightthanasteamingbowlofbeet,potato,andcabbagesoup.Addinginbelugalentilsmakesitevenheartier.Enjoywithahunkofhomemadebread.

1tablespoon(28ml)oliveoil(**usewaterorbroth)1smallonion,minced3clovesgarlic,minced

1teaspooncarawayseeds1cup(192g)belugalentilsorregularbrownlentils1largepotato,chopped(peeledifnotorganic)2smallcarrots,chopped(peeledifnotorganic)3mediumbeets,peeledandchopped6cups(1.4L)waterifcookingonstovetopor4cups(950ml)waterifcookinginslowcooker

2bayleaves3tablespoons(18g)veggiebouillon1can(14.5ounces,or410g)dicedtomatoesor11/2cups(270g)choppedfresh

2teaspoonsdrieddillweed1tablespoon(28ml)applecidervinegarSaltandpepper,totasteVegansourcreamor*CashewCream(page28),forserving

STOVE-TOPDIRECTIONSHeattheoliveoilinalargestockpotovermediumheat.Addtheonionandsautéuntiltranslucent,about5minutes.Addthegarlicandcarawayseedsandsautéfor1minutemore.

Addthelentils,potato,carrots,beets,6cups(1.4L)water,bayleaves,andbouillonandstirtocombine.Cookuntilthelentilsandbeetsaretender,about30minutes.

Oncethelentilsaretender,addthetomatoesanddillandcookfor15moreminutes.Justbeforeserving,addtheapplecidervinegar,salt,andpepper.Adjusttheotherherbsandspicesasneeded.Removethebayleaves.Servetoppedwithvegansourcream,ifdesired.

SLOWCOOKERDIRECTIONSHeattheoilinasautépanovermediumheat.Addtheonionandsautéuntiltranslucent,about5minutes.Addthegarlicandcarawayseedsandsautéfor1minutemore.

Addthecookedmixturetoaslowcookeralongwiththelentils,potato,carrots,beets,4cups(950ml)water,bayleaves,andbouillonandcookonlowfor8to10hours.

Oncethelentilsaretender,addthetomatoesanddillandcookfor30moreminutesonhigh.Justbeforeserving,addtheapplecidervinegar,salt,andpepper.Adjusttheotherherbsandspicesasneeded.Removethebayleaves.Servetoppedwithvegansourcream,ifdesired.

YIELD:8servingsPER11/2-CUP(355ML)SERVING:156.3calories;2.1gtotalfat;0.3gsaturatedfat;3.1gprotein;16.7gcarbohydrate;2.9gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutes

TOTALCOOKINGTIME:50minutesforstovetop,81/2to101/2hoursforslowcooker

HeartierCreamofTomatoSoupwithWhiteBeansSOY-FREEOPTION* GLUTEN-FREE OIL-FREEOPTION**

Addingbeanstothetraditionaltomatosoupgivesitalotofbodyandaninfusionofprotein.Ifyouhavetohidebeansfromyourchildren,thisistheplacetostart.Makethemagrilledvegancheesesandwichtodipintotheirsoupandtheywon’tevensuspectwhat’sinit.

2tablespoons(28ml)oliveoil(**usewaterorbroth)1/2smallonion,minced3clovesgarlic,minced1teaspoonmarjoram

1teaspoonthyme1/2teaspoonsmokedpaprika1/4teaspoongroundrosemary2cups(475ml)unsweetenednondairymilk(*usesoy-free)2cans(14.5ounces,or410g)dicedtomatoesor3cups(540g)choppedfresh11/2cups(269g)cookedwhitebeansor1can(15ounces,or425g),rinsedanddrainedSaltandpepper,totaste

Heattheoilovermediumheatinalargesaucepan,thenaddtheonionandcookuntilsoftandtranslucent,5to7minutes.Addthegarlicandherbsandthencookfor2to3minutesmore.

Addthecookedonionmixture,nondairymilk,tomatoes,andbeanstoablenderandblenduntilsmooth.(Oryoucanputeverythingintothesaucepananduseanimmersionblender.)

Tasteandaddsaltandpeppertoyourliking,thenpourbackintothepotandheatthoroughlyforabout15to20minutesovermedium-lowheat.

Itisnotquiteassmoothasregulartomatosoup.Togetasilkierconsistency,youcaneitherblenditinahigh-speedblenderorstrainitthroughameshstrainer.



PumpkinWhiteBeanChowderSOY-FREEOPTION* GLUTEN-FREE OIL-FREE

Substitutesummersquashchunksforthebutternutsquashtomakethisdelightfulsoupinthesummer.YoucanalsousekaleorcollardsinplaceoftheSwisschard.Youcanevenaddanextra11/2cups(269g)wholecookedbeanstomakeitheartier.Servetoppedwithshreddedvegancheddar,extravegansourcream,and/orchoppedchivesforthewholechowderexperience.

1/2cup(123g)pumpkinpurée1mediumpotato,diced(peeledifnotorganic)2clovesgarlic,minced1cup(164g)cornkernels,freshorfrozen11/2cups(269g)cookedwhitebeansor1can(15ounces,or425g),rinsedanddrained2sprigsfreshthymeor1teaspoondried1bayleaf

1cubeveggiebouillon4cups(950ml)waterCayenneorchipotlepowder1/2cup(115g)nondairysourcream*orCashewCream(page28)1cup(235ml)unsweetenednondairymilk(*usesoy-free)Saltandpepper,totaste

STOVE-TOPDIRECTIONSAddeverythingexceptthesaltandpeppertoalargesaucepanandcookovermediumheat,uncovered,forabout20minutestoallowtheflavorstomeld.

Addsaltandpeppertotasteandremovethethymestemsandbayleafbeforeserving.

Ifyouwantathickersoup,youcantransferone-thirdofthesouptoablenderorfoodprocessor,puréeit,andthenmixitbackintothesoup.

SLOWCOOKERDIRECTIONSThenightbefore:Cutuptheveggies.Thawthepumpkinpuréeiffrozen.Storetogetherinonebowlinthefridge.

Inthemorning:Addeverythingexceptthenondairymilk,nondairysourcream,salt,andpepper.Cookonlowfor6to8hoursoronhighfor3to4hours.

Removethebayleafandthymestemsandthenaddthenondairymilkandsourcream.Thoroughlymixthemintothesoup.Tasteandaddsalt,pepper,morecayenne,ormorethymeifneeded.

YIELD:4servingsPER11/2-CUP(355ML)SERVING:253.1calories;7.2gtotalfat;3.3gsaturatedfat;9.0gprotein;41.2gcarbohydrate;8.2gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:20minutesforstovetop,6to8hoursforslowcooker

FancyBeanSubstitute:Hutterite,Lila,Flageolet

CreamoftheCropGardenSoupSOY-FREEOPTION* GLUTEN-FREE OIL-FREEOPTION**

ThisisagreatsouptomakeattheendofspringwhentheSwisschardstilllooksgoodandthefirstearsofcornarestartingtoshowupatthefarmers’market.

2tablespoons(28ml)oliveoil(**usewaterorbroth)1/2smallonion,minced2clovesgarlic,minced1/2redbellpepper11/2cups(246g)cornkernels,freshorfrozen1mediumpotato,diced(peeledifnotorganic)2mediumcarrots,diced(peeledifnotorganic)4cups(950ml)water2bouilloncubesor3EasyVeggieBouillonicecubes(page20)One2-inch(5cm)piecelemonzest1/4teaspoongroundrosemaryor1/2teaspoonchoppedfresh1teaspoondriedthymeor1tablespoon(2.4g)fresh1teaspoondriedbasilor1tablespoon(2.5g)fresh2cups(475ml)unsweetenednondairymilk(*usesoy-free)11/2cups(269g)cookedwhitebeansor1can(15ounces,or425g),rinsedanddrained1cup(36g)choppedSwisschard2cups(240g)dicedsummersquashSaltandpepper,totaste

Heattheoilovermediumheatinalargesaucepan,addtheonion,andcookuntilsoftandtranslucent,5to7minutes.Addthegarlicandbellpepperandcookfor2to3minutesmore.

Addthecorn,potato,carrots,water,bouillon,lemonzest,rosemary,thyme,andbasil.Bringalmosttoaboil,decreasetheheattoasimmer,andcookuntilthepotatoisjusttender,about30minutes.

Meanwhile,add1cup(235ml)ofthenondairymilkandwhitebeanstoablenderandblenduntilsmooth.Addtheblendedmixturetothesoupwiththeremaining1cup(235ml)milk,Swisschard,andsummersquash.Cookuntilthesquashistender,about10to15minutes.Ilikeminetostillbeabitfirm.

Tasteandseasonwithsaltandpepper.Alsoaddmoreherbsifneeded.



SalsaFrescaWhiteBeanGazpachoSOY-FREE GLUTEN-FREE OIL-FREEOPTION*

Allyouneedisacanofbeansonhandandyoucanmakethiscoolingsouponthehottestdaywithoutheatingupyourkitchen!

FORTHESOUPBASE6cups(1.1kg)freshchoppedtomatoes,inlargechunks1/2largebellpepper,cored,seeded,andcutintolargechunks2tablespoons(20g)choppedonion

2clovesgarlic2tablespoons(28ml)balsamicvinegar1tablespoon(15ml)oliveoil(*omit)1/3teaspoonchilipowderSalt,totaste

FORTHESALSAFRESCA1/2cup(90g)mincedtomato1/3bellpepper,cored,seeded,andminced2tablespoons(20g)mincedonionJuiceof2limes1/2teaspoonchilipowder1/2teaspoonsaltortotaste11/2cups(269g)cookedwhitebeansor1can(15ounces,or425g),rinsedanddrained1smallcucumber,chopped(peeledifwaxed)HandfulofchoppedfreshcilantroFreshlygroundpepper,totaste

Tomakethesoupbase,combinealltheingredientsinablender.Purée,taste,andseasonwithsalt.

Tomakethesalsafresca,combinealltheingredientsinabowl.

Pourone-fourthofthesoupbaseintoabowl.Topwithone-fourthofthesalsafresca,andone-fourthofthebeans.Sprinkleonthecucumberandcilantro.Topwithgroundpepper.

YIELD:4servingsPER11/2-CUP(355ML)SERVING:217.6calories;4.3gtotalfat;0.6gsaturatedfat;11.0gprotein;37.4gcarbohydrate;8.1gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutes


TripleLentilSoupwithWheatBerriesSOY-FREE GLUTEN-FREEOPTION* OIL-FREEOPTION**

Wheatberriesarelow-maintenancewhenyouusetheslowcookermethod,butifyoudon’tfeellikebothering,useyourfavoritequick-cookingwholegraininstead!

1/2cup(96g)wheatberries(*usequinoaormillet)2tablespoons(28ml)oliveoil(**usewaterorbroth)1/2onionor1smallleek,minced3clovesgarlic,minced1/2cup(96g)brownlentilsorgreenFrenchlentils1/2cup(96g)petitegoldenlentils(alsocalledsplitmoongbeans)1/2cup(96g)redlentils6cups(1.4L)water1bayleaf

3wholeblackcardamompods2cupsmincedgreens(spinach[60g]orkale[72g]workgreat)Salt(trysmokedsalt)andpepper,totaste

STOVE-TOPDIRECTIONSThenightbefore:Addthewheatberriestoabowl,coverwithwater,andkeepinthefridgeuntilyoubeginmakingdinnerthenextnight.(Ifyouareusingtheoptionalmilletorquinoa,youdonotneedtopresoak.)

Thenextday:Inamediumsaucepan,warmtheoilovermediumheat,addtheonion,andsautéuntiltranslucent,about5minutes.Addthegarlicandcook1minutemore.

Addallthelentils,wheatberries,water,bayleaf,andblackcardamompodstothesautéedmixtureinthesaucepan.Increasetheheattohighandcookuntilitalmostboils,thendecreasetheheattolowandcookuntilthewheatberriesandlentilsaredone,45to60minutes.

Addgreensandcookuntilwilted,about10minutes.Removethebayleafandcardamompods.Seasonwithsaltandpepper.

SLOWCOOKERDIRECTIONSHeattheoilinasautépanovermediumheat,addtheonion,andsautéuntiltranslucent,about5minutes.Addthegarlicandsautéfor1minutemore.

Addthecookedmixturetoaslowcookeralongwithallthelentils,wheatberries,water,bayleaf,andblackcardamompods.Cookonlowfor8to10hours.

Addthegreens30minutesbeforeservingsoasnottoovercookthem.Removethebayleafandcardamompods.Seasonwithsaltandpepper.

YIELD:4to6servingsPER11/2-CUP(355ML)SERVING:251.8calories;5.2gtotalfat;0.7gsaturatedfat;11.5gprotein;35.7gcarbohydrate;9.8gdietaryfiber;0mgcholesterol.TOTALPREPTIME:15minutesTOTALCOOKINGTIME:60to75minutesforstovetop,8to10hoursforslowcooker

DidYouKnow?Blackandgreencardamomarerelatedbutblackcardamomisdriedoveranopenfiretogiveitasmokyflavor.Ifyoucan’tfindblackcardamom,usethegreenandliquidsmoke,smokedpaprika,orsmokedsalt.

5

COOLBEANSLegume-CentricSalads

Beansandsaladsarenaturalpartners.You’lllovethemintheAsianslaw,ricenoodlesalad,andmyfavorite,IndianChickpeaYogurtSalad.

MarinatedWhiteBeanNiçoiseSaladAsianBlackSoybeanSlawPestoWhiteBeanSaladSalsaQuinoaSaladIndianChickpeaYogurtSaladVietnameseRiceNoodleSalad(Bun)LentilBeetSaladChristmasLimaandBulgurSaladChickpeaGreekSaladwithTofuFeta

MarinatedWhiteBeanNiçoiseSaladSOY-FREEOPTION* GLUTEN-FREE

Thisisagreatmake-aheadpicnicsalad.Keepthemarinatedbeansinonecontainer,thepotatosaladinanother,andhavethelettucereadyinabag.

FORTHEMARINATEDBEANS11/2cups(269g)cookedwhitebeansor1can(15ounces,or425g),rinsedanddrained2to3tablespoons(28to45ml)oliveoil2tablespoons(28ml)applecidervinegar

1teaspoonDijonmustard1/4to1/2teaspoonagavenectarSaltandpepper

FORTHEVEGGIE-POTATOSALAD12babyYellowFinnorredpotatoes,cutintoquarters(peeledifnotorganic)2carrots,thicklysliced(peeledifnotorganic)2cups(200g)greenbeans,endsremovedandcutinhalf12olives,pittedandchopped

2teaspoonsherbesdeProvence2tablespoons(28g)veganmayonnaise(*usesoy-free)1/2to1teaspoonkalanamakBlackpepper,totaste

8cups(440g)tornlettuce,forserving

Tomakethemarinatedbeans,thedayornightbefore,combinealltheingredientsinacontainerthathasatightsealinglid.Shaketogetthemarinadeonallofthebeans.Storeinthefridgeovernight.(Itwillworkifyoumarinateitforjust30minutesifyouareinahurry.)

Tomaketheveggie-potatosalad,boilthepotatoesandcarrotsinapotofwateruntiljustdone,about20minutes.Steamthegreenbeansuntiltheyarebrightgreen,about10to15minutes.Oncetheveggiesarecool,addthemtoamixingbowlalongwiththeolives,herbsdeProvence,andmayonnaiseandstirtocombine.Stirinthekalanamak.Thisisasaltthatsmellsandtasteslikeeggs(inagoodway),butifyouareonalow-sodiumdiet,feelfreetouseless.Youwanttouseenoughsalttotastetheeggflavor.Addthepeppertosuityourtaste.Storethemixtureinthefridgeuntilyouarereadytoserve.

Whenreadytoserve,placealayeroflettuceoneachplate,topwithalargescoopofthesaladmixture,andsprinklethebeansaroundandontop.

YIELD:4servingsPERSERVING:602.6calories;17.0gtotalfat;1.0gsaturatedfat;16.0gprotein;104.0gcarbohydrate;14.8gdietaryfiber;0mgcholesterol.TOTALPREPTIME:15minutesTOTALCOOKINGTIME:30minutes

DidYouKnow?•HerbesdeProvenceisamixtureofthyme,savory,marjoram,rosemary,andlavenderflowers.Nowyoucanmakesomeofyourown!•Kalanamakisasaltthat’susedinIndiancooking.It’stheingredientthattransformsplaintofuintotheperfectbreakfastscrambleandgivestheextra

flavorboosttothissaladthatanonveganNicoisesaladgetsfromeggs.

FancyBeanSubstitutes:Flageolet,Lila,ChristmasLimas

AsianBlackSoybeanSlawSOY-FREEOPTION* GLUTEN-FREEOPTION**

Thissimplesaladhasacomplexflavorbecauseofthesesameoil,ginger,andsriracha—anAsianhotchilisauce—inthedressing.Thebestthingisthatittakesjustafewminutestomake.

1largeheadnapacabbage,shreddedorchoppedsmall2largecarrots,grated(peeledifnotorganic)2stalkscelery,minced1cup(172g)cookedblacksoybeansor1can(15ounces,or425g),rinsedanddrained(*usechickpeasorothernon-soybean)

FORTHEDRESSING1/2cup(120ml)sesameoil1/4cup(60g)ricevinegar1tablespoon(8g)gratedfreshginger1tablespoon(15ml)soysauce(usecoconutaminosor*gluten-freesoysauce)1teaspoonsriracha(**usegluten-free)

Combinetheveggiesandbeansinalargesaladbowl.

Tomakethedressing,inasmallbowl,mixalltheingredientstogether.Pouroverthesaladandtoss.Storeinthefridgeforupto3days.

YIELD:4servingsPERHEAPING2-CUP(455G)SERVING:354.3calories;31.4gtotalfat;4.5gsaturatedfat;8.9gprotein;14.3gcarbohydrate;5.0gdietaryfiber;0mgcholesterol.TOTALPREPTIME:15minutes

ServingSuggestions&VariationsAddotherfarmers’marketveggiesandcutthemsmall.Iliketousesnowpeas,beansprouts,andbellpeppers.Youcanalsotopthissaladwithtofuoracrispychickpeapattytomakeitaheartiermeal.

FancyBeanSubstitutes:Edamame,AyocoteNegro

PestoWhiteBeanSaladSOY-FREE GLUTEN-FREE OIL-FREEOPTION*

Turnyourextragreensintoadeliciouspestosalad.It’sagreatwaytoswitchthingsupinthespringwhenyourfridgeisfilledwithgreens.Pleasenotethatcollardsarelessbitteraftertheygothroughafreeze.Ifyouusethembeforeafreeze,youwillneedtoadjusttheotheringredientstobalancetheirbitterflavor.

FORTHEDRESSING1cup(36g)freshgreens(collards,kale,arugula,etc.)1/4cup(30g)pecansorwalnuts3tablespoons(45ml)orangejuice3tablespoons(45ml)water2tablespoons(28ml)oliveoil(*usewater)1tablespoon(6g)nutritionalyeast1/2teaspoonbalsamicvinegar(acitrusbalsamicisaplusbutregularisfine)Salt,totaste

3cups(537g)cookedwhitebeansor2cans(15ounces,or425geach),rinsedanddrained2cups(360g)choppedtomatoes8cups(440g)lettuce,forserving

Tomakethedressing,combinealltheingredientsexceptthesaltinafoodprocessorandblenduntilsmoothbutnotcompletelypuréed.It’snicetohaveafewsmallbitsofnutsfortexture.Tasteandaddsaltandmorenutritionalyeastororangejuice,ifdesired.

Combinethewhitebeansandtomatoesinabowl.Pourthedressingoverandmixwell.Youcanalsoaddthelettucetocoattheleaveswiththedressingorservethedressedbeansonabedofplainlettuce.

YIELD:4servingsPERSERVING:296calories;12.9gtotalfat;1.4gsaturatedfat;12.5gprotein;37.9gcarbohydrate;12.8gdietaryfiber;0mgcholesterol.TOTALPREPTIME:10minutes

FancyBeanSubstitutes:Cannellini,Flageolet,ChristmasLima

SalsaQuinoaSaladSOY-FREE GLUTEN-FREE OIL-FREEOPTION*

Switchupthissaladbyusingdifferentsalsas.Youcanmakeitasmildorasspicyasyouwant.YoucanevenusetheSimplePantrySalsa(page21).

1cup(173g)quinoa,rinsed2cups(475ml)water11/2cups(266g)cookedkidneybeansor1can(15ounces,or425g),rinsedanddrained11/2cups(258g)cookedblackbeansor1can(15ounces,or425g),rinsedanddrained11/2cups(256g)cookedpintobeansor1can(15ounces,or425g),rinsedanddrained2summersquash,peeledanddiced1largegreenbellpepper,cored,seeded,anddiced1teaspoonchilipowder

1teaspoongroundcumin1cup(250g)salsa1/4cup(60ml)oliveoil(*omitoilanduseextrasalsa)Juiceof1lime1/2to1cup(8to16g)choppedcilantro1/2teaspoonsalt

Inasaucepan,addthequinoaandwaterandbringalmosttoaboil.Decreasetheheattolowandcookfor25to30minutesuntilthetailsunravelonthequinoa.It’sasignalthattheyareready.

Whilethequinoaiscooking,addthebeans,summersquash,andgreenpeppertoalargemixingbowl.

Inasmallerbowl,combinethechilipowder,cumin,salsa,oil,limejuice,cilantro,andsalt.Pleasenotethatyoucansubstituteextrasalsafortheoliveoilifyouwanttokeepitfatfree.

Pourthedressingoverthebeanmixtureandstirtocombine.Oncethequinoaisdoneandcompletelycooled,addittothebowlandmixagain.


ServingSuggestions&VariationsServeinlettuceorcollardwraps.

FancyBeanSubstitutes:BlackCalypso,GoodMotherStallard,Cranberry

IndianChickpeaYogurtSaladGLUTEN-FREE OIL-FREE SOY-FREE OPTION*

MyfavoriteIndianrestaurantservesthisinthesummer,anditcanbeeasilyveganizedbyusingsoyorcoconutyogurt.It’saperfectmealwhenit’shardtoimaginecookingintheheat.Boilthepotatoesintheearlymorningorlateatnightandkeeptheminthefridgeuntildinnertime.Thissaladcanbeservedonitsownoronabedoflettuce.

3cups(492g)cookedchickpeasor2cans(15ounces,or425geach),rinsedanddrained1largepotato,cookedanddiced(peeledifnotorganic)1largecucumber,diced(peeledifwaxed)1/2smallonion,minced(optional)

FORTHEDRESSING1cup(230g)unsweetenedsoyyogurt(*useplaincoconutyogurt)Juiceof1/2lime11/2to21/2teaspoonskalanamak11/2teaspoonsgroundcumin1teaspoongarlicpowderor1clovegarlic,minced1/2to11/2teaspoonscayenneorotherspicychilipowder1/2teaspooncoriander

Choppedcilantro,forserving

Inalargebowl,combinethebeans,potato,cucumber,andonion.

Tomakethedressing,combinealltheingredientsinasmallbowl.Tasteandadjusttheseasoningsasneeded.

Addthedressingtotheveggiesandmixuntilthoroughlycombined.Servetoppedwithcilantro.

YIELD:6servingsPERSCANT11/2-CUP(340G)SERVING:246.4calories;2.9gtotalfat;0.2gsaturatedfat;10.2gprotein;45.6gcarbohydrate;7.6gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutes(includingprecookingthepotato)

ServingSuggestions&Variations•Substitutejustaboutanycookedbeansthatyouhaveinthefridge,thoughkidneysandchickpeastendtokeeptheirshapethebest.Addshreddedorchoppedcarrots,summersquash,orevenafewspicyradishslicestomakeitadishallyourown.•Youcanleaveoutthepotatoifyoudon’twantanythingthatheavy.IknowthatsomesummerdaysinNorthCarolinahavemejustsippingsmoothiesfordinner!

VietnameseRiceNoodleSalad(Bun)OIL-FREE SOY-FREEOPTION* GLUTEN-FREEOPTION**

Inthisrefreshingsummersalad“bun”referstothericevermicelliandnotatraditionalwheatbun.Butwherearethebeans/legumes?They’reinthesprouts,thesauce,andeventhepeanuttopping!

1package(6.75ounces,or191g)ricevermicelli(maifun)1/2cup(75g)peanuts,minced(optional)

FORTHEDRESSING1/2cup(120ml)soysauce(usecoconutaminosor*gluten-freesoysauce)1/4cup(60ml)ricevinegarJuiceandzestof2limes2clovesgarlic,minced

2teaspoonsagavenectar1teaspoontamarindpaste(optional)

FORTHESALAD6cups(330g)choppedlettuce6cups(624g)beansprouts3mediumcucumbers,peeledandchopped3mediumcarrots,grated(peeledifnotorganic)1cup(16g)freshcilantro,chopped1cup(40g)basil,chopped

Cookthericevermicelliaccordingtothepackagedirections.Drainandrunundercoolwater.

Tomakethedressing,combinealltheingredients.Iliketoputtheminamasonjarandshakeuntilthey’remixed.

Tomakethesalad,dividethelettuceamong6bowlsandtopeachequallywithvermicelli,beansprouts,cucumber,carrot,cilantro,andbasil.Servewithasmalldishofdressing(about1/4cup[60ml])foreachdiner.Topwithmincedpeanutsifdesired.

YIELD:6servingsPER3-CUP(675G)SERVING:674calories;3.7gtotalfat;0.6gsaturatedfat;11.8gprotein;150.1gcarbohydrate;7.1gdietaryfiber;9.3mgcholesterol.TOTALPREPTIME:25minutesTOTALCOOKINGTIME:10minutes

DidYouKnow?Peopleavoidglutenformanydifferentreasons.Butbeawarethatsomepeopledoitformedicalreasonsandcangetverysickifthefoodhascomeintocontactwithglutenatthefactoryorevenonyourcuttingboard.Ifyouarenotgluten-freeyourself,makesuretochecklabelsforanywarningsbeforeyouservethemtopeoplewhodon’teatgluten.I’msureyourgluten-freefriendswillbegladtoansweranyquestionsyouhave,afterallyouaremakingthemdinner!

LentilBeetSaladSOY-FREEOPTION* GLUTEN-FREE OIL-FREE

Beetsandlentilscometogetherperfectlyinthiscreamysalad.Serveplainorovermixedgreens.

3cups(675g)peeledandchoppedbeets3/4cup(144g)lentils11/2cups(355ml)water

FORTHEDRESSING1cup(230g)unsweetenedveganyogurt(*usesoy-free)Juiceandzestof1lemon1teaspoontarragon1teaspoonthyme

1teaspoonbasil1/2teaspoonDijonmustard1/2teaspoonagavenectarSaltandpepper,totaste

Placethebeetsinasaucepan,coverwithwater,bringtoaboil,andthencoverandsimmeruntiltheycanbepiercedwithafork,20to30minutes.

Inanothersaucepan,addthelentilsandwater.Bringtoaboil,andthencoverandsimmeruntilthelentilsaretender,20to30minutes.Rinseundercoolwater.

Addbeetsandlentilstoalargebowl.

Tomakethedressing,mixalltheingredientstogether.Tosswiththebeet-lentilmixture.

YIELD:6servingsPER3/4-CUP(170G)SERVING:165.4calories;1.2gtotalfat;0gsaturatedfat;7.9gprotein;29.2gcarbohydrate;6.2gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:30minutes

ChristmasLimaandBulgurSaladSOY-FREE GLUTEN-FREEOPTION*

Christmaslimabeansarelikenootherbean.Theyhaveafirmtextureandanalmostchestnutlikeflavor.

2cups(475ml)water1cup(140g)bulgur(*usequinoa[173g],millet[200g],oramaranth[208g])

2veggiebouilloncubes3cups(510g)cookedChristmaslimabeans,kidneybeans,orchickpeasor2cans(15ounces,or425geach),rinsedanddrained

Zestof1lemon

FORTHEDRESSING1/4cup(60ml)oliveoilJuiceof1lemon1clovegarlic,minced1/2teaspoonsmokedsaltBlackpepper,totaste

Bringthewatertoaboilinasaucepan.Addbulgurandbouillon,stir,cover,removefromheat,andletsitfor15to20minutes.

Combinethecookedbulgur,beans,andlemonzestinalargesaladbowl.

Tomakethedressing,combinealltheingredients,thenpouroverthesaladandtoss.Tasteandadjustsaltorlemonjuiceifneeded.


ChickpeaGreekSaladwithTofuFetaGLUTEN-FREE OIL-FREE

Thisisarecipethathassummeronitsmind.Ifyouhavesomecookedchickpeasinthefridgeoracaninthepantryforemergencies,youdon’thavetocookanything!

FORTHETOFUFETA1package(15.5ounces,or439g)tofu,pressed,cutintosmallcubes1/4cup(60ml)lemonjuiceZestof1lemon1/2teaspooneachsaltandoregano

FORTHESIMPLEYOGURTDRESSING1cup(230g)unsweetenedveganyogurt2clovesgarlic,minced2teaspoonslemonjuice

1teaspoonapplecidervinegarSaltandpepper,totaste

FORTHESALAD11/2cups(246g)cookedchickpeasor1can(15ounces,or425g),rinsedanddrained1largeheadromainelettuce,chopped3smalltomatoes,chopped1largecucumber,chopped(peeledifwaxed)1/2bellpepper,cored,andchopped1/2cup(80g)choppedredonion1/2cup(85g)pittedkalamataolivesHandfuloffreshparsley,chopped1to2tablespoons(4to8g)mincedfreshoregano(optional)

Tomakethetofufeta,combinealltheingredientsinacontainerthathasatightlysealinglid.Shaketogetthemarinadeonallofthetofu.IalsoliketoturnitoverinthecontainerafewtimeswhileI’mmakingthesaladtogetthelemonygoodnessintoeverypieceoftofu.Youcanmakethisthedaybeforeandletitmarinatelongerinthefridge.

Tomakethedressing,mixalltheingredientsinasmallbowlandsetaside.Againyoucanmakethisinadvanceandkeepinthefridge.

Tomakethesalad,combinealltheingredientsinalargesaladbowlandmixgently.Addthedressingandtoss.Thiswillcoatalltheveggiesevenlyandmakeforabettersaladexperience.Youactuallyuselessdressingwhenyoutossthesaladthanwhenyoupouritoverthetop.Orserveitontheside.

Crumblethetofufetaoverthetop.Youcangarnishwithextraolivesorsprigsofparsley.

YIELD:4servingsPERSERVING:405.7calories;16.3gtotalfat;0.2gsaturatedfat;19.9gprotein;44.4gcarbohydrate;9.1gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutes

6

PORTABLEBEANSSandwiches,Patties,andMore

Sandwichescanbeanutritiousfoundationofabusylife.Keepingafewpupusasandburritosinthefreezerforalast-minutedinnerisagreatthingtodoandkeepsyourbudgetinorder.RecipesliketheSloppyBuffaloBeansorMangoCurryChickpeaSaladtakealmostnotimetomakebutareincrediblyflavorful.Besuretotrythespreadsfromthenoshingchapterslatheredonyourfavoritebreadforaquickdinner,too.

SloppyBuffaloBeansHawaiianSlidersMangoCurryChickpeaSaladGrilledAlmondCheezwithFigsBlackBeanSalvadoranTortillas(Pupusas)Don’tBeCrabbyCakesCrispyChickpeaPattiesandCornbreadWafflesButternutSquashFrijolesWhere’sDinner?QuickBurritoFillingBakedArugulaandBeanFlautas

SloppyBuffaloBeansSOY-FREEOPTION* OIL-FREEOPTION** GLUTEN-FREEOPTION***

ThisisaSloppyJoevariationandalittlespicy.Ifyourfamilyisn’tafanofheat,uselesshotsauceoramildersauceinitsplace.

FORTHERANCHDRESSING1/2cup(115g)unsweetenedveganyogurt(*usesoy-free)3tablespoonsveganmayonnaise(*usesoy-freeor**useoil-freemayosubstitute)Juiceof1/2lemon

1teaspoonagave1/2teaspoongarlicpowderor1clovegarlic,minced1/2teaspoonthyme1/2teaspoonsalt1/4teaspooneachgroundblackpepper,smokedpaprika,andonionpowder

3cups(531g)cookedkidneybeansor2cans(15ounces,or425geach),rinsedanddrained1/4to1/2cup(60to120ml)cayennepeppersauceorBuffalohotsauce2tablespoons(32g)tomatopaste

1teaspoonthyme1/4to1/2teaspoonliquidsmoke1clovegarlic,minced1/2cup(115g)vegansourcream*orCashewCream(page28)4wholewheatbuns,lightlytoasted(***usegluten-free)Mincedcarrotandcelery,forserving

Tomakethedressing,mixalltheingredientsandstoreinthefridgeuntilreadytoserve.

Addthekidneybeans,hotsauce,tomatopaste,thyme,liquidsmoke,andgarlictoasaucepanandcookovermediumheatuntilthegarlicmellows,about5to10minutes.Addthesourcreamandheatthoroughly.

Serveoverthetoastedbunsopen-facestyletoppedwiththecarrotandcelerymixtureandtheranchdressing.Ifyouhavesomeunexpectedguests,serveasaregularsandwichandthefillingwillstretchuptoeightsandwiches.

YIELD:4servingsPERSERVING:519.9calories;12.0gtotalfat;2.5gsaturatedfat;22.9gprotein;81.5gcarbohydrate;16.6gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:10to15minutes

FancyBeanSubstitutes:Vaquero,Borlotti

HawaiianSlidersOIL-FREE OIL-FREEOPTION**

Theseslidershavepineapple,ginger,andhoisinsauceinadditiontomushrooms,kidneybeans,rice,andbreadcrumbs.Partyfoodatitsbest!

11/2cups(293g)cookedcoldbrownrice11/2cups(266g)cookedkidneybeansor1can(15ounces,or425g),rinsedanddrained1cup(70g)mincedmushrooms1cup(115g)wholewheatbreadcrumbs1/2cup(120g)crushedpineapple,drained1/3cup(50g)mincedbellpepper1tablespoon(16g)tomatopaste1tablespoon(15ml)veganWorcestershiresauce1teaspoonhoisinsauce

1teaspoonsmokedpaprika1/2to1teaspoonsriracha1/2teaspooneachgroundgingerandgarlicpowder1/4teaspoononionpowderSaltandpepper,totaste

FORTHESLIDERSAUCE1/3cup(80g)crushedpineapple2tablespoons(30g)ketchup1tablespoon(16g)hoisinsauce1/2teaspoonsriracha

36miniwholewheatrolls

Preheattheovento400°F(200°C,orgasmark6)andoil2sheetpans**orlinewithparchmentpaper.

Processthebrownriceinafoodprocessor.Ifitisnotcolditwillbecomemush,butifit’scolditwillbecutintotinybits.

Inalargemixingbowl,smashthebeanswithaforkorpastrycutter.Thenaddthericeandtherestoftheingredientsandmix.Useasmallcookiescooptoscoopoutthemixtureandplaceonthesheetpanandthenpressthemdownwithyourfingerstomakethemthinner.Cookononesidefor12minutes,flip,andcookontheothersidefor10minutes.

Tomakethesauce,combinealltheingredientstogetherinasmallfoodprocessor.

Servethesliderstoppedwiththesauceonminiwholewheatrolls.

YIELD:36slidersand1/2cup(125g)saucePERSLIDERPATTY(WITHSAUCE):37.8calories;0.2gtotalfat;0gsaturatedfat;1.3gprotein;7.6gcarbohydrate;1.2gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:22minutes

MangoCurryChickpeaSaladSOY-FREE GLUTEN-FREE OIL-FREE

Thisisatastymangotwistontheobligatorymocktunasaladsandwich.Ifyourmangoisabitdry,feelfreetoaddateaspoonortwoofunsweetenedveganyogurtorveganmayonnaise.

11/2cups(246g)cookedchickpeasor1can(15ounces,or425g),rinsedanddrained1/2cup(90g)mincedfreshmango1teaspoongratedfreshginger

1teaspoonmincedcilantro1/4teaspoongarammasalaSalt,totaste

Putthechickpeasinabowlandmashwithafork,leavingthemslightlychunky.Mixintherestoftheingredients.Serveinapitawithavocadoslices,onacoldsandwich,orinanopen-facedtunalikemeltwithvegancheeselightlytoastedintheoven.


GrilledAlmondCheezwithFigsSOY-FREE GLUTEN-FREEOPTION* OIL-FREEOPTION**

ThisisatastywaytousetheAlmondCheezSpreadfromtheappetizerchapter.

1/4cup(62g)AlmondCheezSpread(page54)2sliceswholegrainbread(*usegluten-free)1freshfig,sliced,or2tablespoons(40g)figjamVeganmargarineoroliveoil(**omit)

Heatasautépanorpaninipanovermediumheat.Spreadthecheezononesliceofthebread,topwiththeslicedfigs,andsecondsliceofbread.

Ifyouhaveanonstickpan,youcangrillitdry.Orspreadabout1teaspoonofmargarineoneachside.(Alternatively,youcanspritzeachsidewithalittleoliveoil.)

Ifyouhaveapaninipress,placethesandwichinthehotpanandtopwiththeheavypresstoflattenit.Ifnot,takeasmallerheavyskilletanduseitasapress.

Cookononesideuntilitturnsgoldenbrown,about3to5minutes,flip,andpressontheothersideforabout3to5moreminutes.

YIELD:1servingPERSERVING:413.5calories;13.2gtotalfat;2.1gsaturatedfat;11.5gprotein;47.6gcarbohydrate;7.4gdietaryfiber;0.2mgcholesterol.TOTALPREPTIME:10minutesTOTALCOOKINGTIME:10minutes

BlackBeanSalvadoranTortillas(Pupusas)SOY-FREE GLUTEN-FREE OIL-FREEOPTION*

TheseareSalvadoranstuffedtortillas.Theyhaveastrongcorntastefromthemasa,agroundcornflourtreatedwithlime,andaspicycenter.Youcanskipthebeanfillingandusevegancheeseinthemiddle,butthisisabeanbook,afterall.

FORTHEBEANFILLING2tablespoons(28ml)oliveoil(*usewaterorbroth)1/2onion,minced2clovesgarlic,minced3/4teaspoonchilipowder1/2teaspoonoregano1/4teaspooncumin1/4teaspoonchipotlepowder11/2cups(258g)cookedblackbeansor1can(15ozor425g),rinsedanddrained

FORTHEDOUGH21/2cups(290g)masa2cups(475ml)water1/2teaspoonsalt

Salsa,store-boughtorhomemade(page21),forserving

Tomakethefilling,heattheoilinasautépanandcooktheonionuntiltranslucent,about5minutes.Addthegarlicandspicesandsautéfor1minutemore.

Addthebeansandsautéwhilesmashingafewofthemwithawoodenspoon.Setasidetocool.

Preheattheovento350°F(180°C,orgasmark4)andoil2sheetpans*orlinewithparchmentpaper.

Tomakethedough,addalltheingredientstoamixingbowlandstirtocombine.Takeapieceofthedoughandmakeasmallball.Theedgesoftheballshouldnotcrackwhenflattened;iftheydo,addmorewatertothebatter.

Tomakethepupusas,firstmake12slightlybiggerthangolfball–sizeballs

(about2tablespoons[28g]each)andsetonacuttingboard.

Takeaballandsmashitdownwhilekeepingitthickerthanaregularpiecrust.Putaheapingteaspoonofthefillinginthemiddleandgentlybringtheedgestogether,forminganotherballwiththefillinginthecenter.

Rolltheballinyourhandandtrytogetthedoughtoaneventhicknesssurroundingthefilling.Ifyouhaveathinspot,itwillbreakorcrackinthenextstep.

Lightlysmashtheballintoapattyusingyourfingersbutavoidingyourpalms.Ifindthatthedoughstickstomypalmsandbreaks.Placethethickpattyonthebakingsheetandrepeatforeachpupusa.

Bakeononesidefor10minutesandthenflipandbakefor10minutesmore.Servetoppedwithsalsa.

YIELD:12pupusasPERPUPUSA:135.8calories;3.2gtotalfat;0.3gsaturatedfat;3.7gprotein;23.3gcarbohydrate;3.3gdietaryfiber;0mgcholesterol.TOTALPREPTIME:40minutesTOTALCOOKINGTIME:20minutes

FancyBeanSubstitutes:BlackCalypso,PurpleRunner

Don’tBeCrabbyCakesSOY-FREE OIL-FREEOPTION* GLUTEN-FREEOPTION**

Thesearegreatinawholewheatbunandcanbeservedatroomtemperature,sothey’rehandyforpicnics.

2tablespoons(28ml)oliveoil(*usewaterorbroth)1/2smallonion,minced3clovesgarlic,minced1greenbellpepper,cored,seeded,andminced3stalkscelery,minced1tablespoon(7g)plus1teaspoonOldBaySeasoning(youcanuseextraCajunSpiceBlendinapinch)1tablespoon(9g)plus1teaspoonCajunSpiceBlend(page29)3cups(537g)cookedwhitebeansor2cans(15ounces,or425geach),rinsedanddrained2tablespoons(14g)groundflaxseedmixedwith1/4cup(60ml)warmwater1/2cup(120ml)water1/2to1cup(33to67g)mincedgreens(kale,collards,chard,etc.)3cups(585g)cookedbrownriceSaltandpepper,totaste18wholewheatbuns(**usegluten-free)

Preheattheovento350°F(180°C,orgasmark4).Oil2sheetpans*orlinewithparchmentpaper.

Heattheoliveoilinalargesautépanovermediumheat.Addtheonionandsautéuntiltranslucent.Addthegarlic,greenpepper,celery,andspicesandcookuntilthepepperssoften.

Putthewhitebeans,flaxseedmixture,andwaterintoafoodprocessorandpulseuntilthebeansarebrokenupbutnotpuréed.Scrapethecontentsintoalargebowlandaddthesautéedveggies,greens,andbrownrice.Mixandmashasneededtogetthemixturetostartstickingtogether.Addmorewaterifneeded,1tablespoon(15ml)atatime.Tasteandseasonwithsaltandpepper.

Usealargecookieormuffinscoop(onethatholdsabout1/4cup[55g])tomake18pattiesonthepreparedsheetpan.Slightlyflattenthetopswiththebackofthescoop.

Cookfor30minutes,carefullyflipthepattiesover,andcook15to25minutes.

Letthepattiescoolalittle.ServeonabuntoppedwiththeKohlrabiSlaw.(Plainslawworksjustfine,too!)

YIELD:18pattiesPERPATTYWITH2TABLESPOONS(28G)SLAW:94.6calories;2.2gtotalfat;0.3gsaturatedfat;3.6gprotein;16.7gcarbohydrate;3.4gdietaryfiber;0mgcholesterol.TOTALPREPTIME:30minutesTOTALCOOKINGTIME:45to55minutes

KohlrabiSlawSOY-FREE GLUTEN-FREE OIL-FREE

2largekohlrabi,peeledandgrated1/2cup(115g)unsweetenedveganyogurt2teaspoonsapplecidervinegar2teaspoonsagavenectarSaltandpepper,totaste

Combinealltheingredientsinabowl.Serve!

CrispyChickpeaPattiesandCornbreadWafflesSOY-FREEOPTION* OIL-FREE

Thissavorywafflehasjustahintofspicethatletsitstanduptothetastiestgravy.

FORTHEDRYINGREDIENTS11/2cups(210g)cornmeal1/2cup(60g)wholewheatpastryflour

1teaspoonbakingpowder1/2teaspoonbakingsoda1/2teaspoonsalt1/2teaspoongroundcumin1/2teaspoongarlicpowderor1clovegarlic,minced1/2teaspoonsmokedpaprika1/2teaspoonchilipowder

FORTHEWETINGREDIENTS11/2cups(246g)cookedchickpeasor1can(15ounces,or425g),rinsedanddrained3/4cup(180ml)unsweetenednondairymilk(*usesoy-free)2tablespoons(14g)groundflaxseedmixedwith1/4cup(60ml)warmwater

6BakedCrispyChickpeaSeitanPatties(page22)

Tomakethewaffles,preheatwaffleiron.

Topreparethedryingredients,siftalltheingredientsintoalargemixingbowl.Setaside.

Topreparethewetingredients,addtheingredientsintoafoodprocessorandblenduntilsmooth.Addthewetingredientstothedryingredientsandcombine.

Addthebattertothewaffleironandcookaccordingtoinstructions.

Placeapattyoneachwaffleandservewiththepeppergravy.

YIELD:6BelgianwafflesPERWAFFLEWITHGRAVY:275.1calories;8.4gtotalfat;3.2gsaturatedfat;7.5gprotein;45.1gcarbohydrate;11.1gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:10minutes

Old-FashionedSouthernPepperGravySOY-FREE

2tablespoons(28g)veganmargarine

3tablespoons(23g)flour2cups(475ml)unsweetenedcoconutmilkorothernondairymilkSaltandpepper,totaste

Meltthemargarineinasautépanovermediumheat.Sprinkleintheflourandwhisk,loweringtheheat.Cookuntiltheflourstartstotakeoncolor.Addthemilkandincreasetheheattomedium-high.Keepwhiskinguntilthegravystartstothicken.Takeofftheheatjustbeforeithasreachedyourdesiredthickness.Itwillstillthickenabitmoreonceyoutakeitofftheheat.

Addsaltandpeppertotastebeforeserving.Southernerslikemeaddenoughblackpepperthatthegravygetsalittlespicy.Ofcourse,youshouldmakeitthewayyourfamilylikesit.

ButternutSquashFrijolesSOY-FREE GLUTEN-FREE OIL-FREEOPTION*

Thisunusualrefriedbeanvariationaddsbutternutsquashtothemix.Thesearesupereasytomakeinasmallslowcooker.Theleftoversfreezegreatas-isorrolledupinburritos.

3cups(513g)cookedpintobeansor2cans(15ounces,or425geach),rinsedanddrained1cup(245g)butternutsquashpurée1tablespoon(15ml)oliveoil(*usewaterorbroth)1clovegarlic,minced1/2cup(120ml)water1can(14.5ounces,or410g)dicedtomatoesor11/2cups(270g)choppedfresh

1teaspoonmarjoram1/2teaspoonpowderedchipotleorsmokedpaprika1/2teaspoonchilipowder1tablespoon(1g)choppedfreshcilantroJuiceof1/2limeSalt,totasteGroundcayennepepper,totaste

STOVE-TOPDIRECTIONSCombinethebeansandsquashinabowlandmashwithapotatomasher.

Heattheoliveoilinasautépanovermediumheat.Addthegarlicandsautéforabout1minuteandthenaddthewater,tomatoes,marjoram,chipotle,chilipowder,andthebeanandsquashmixture.

Keepmashingasyouarecookingthemixturedown.Thebeanswillbreakdownmoreastheycook.Youcanleavethemchunkierifthat’sthewayyoupreferthem.

Cookuntilthemixtureiscombinedandheatedthrough,about15minutes,andthenaddthecilantro,limejuice,salt,andcayenne.

SLOWCOOKERDIRECTIONS(WITHDRIEDBEANS)Thenightbefore:Combine1cup(193g)driedbeansand3cups(700ml)waterina11/2-or2-quart(1.4or1.8L)slowcookerandcookonlowovernightorfor8hours.

Inthemorning:Addthebutternutsquash,garlic,water,tomatoes,marjoram,chipotle,andchilipowder.Cookonlowfor7to9hours.

Tasteandadjusttheseasonings.Addthecilantro,limejuice,salt,andcayenne.

YIELD:6servingsPERSERVING:168.5calories;3.0gtotalfat;0.8gsaturatedfat;9.2gprotein;27.4gcarbohydrate;8.8gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:15minutesforstovetop,15to17hoursforslowcooker

FancyBeanSubstitutes:Anasazi,Yellow-EyedPeas,orothersoftcookingbean

Where’sDinner?QuickBurritoFillingSOY-FREE OIL-FREEOPTION* GLUTEN-FREEOPTION**

Tryusingthisfillingintacosoronnachosforaweeknightchangeofpace.

2tablespoons(28ml)oliveoil(*usewaterorbroth)1/2smallonion,minced2clovesgarlic,minced1/2mediumbellpepper,cored,seeded,andchopped1jalapeñopepper,seededandminced(lookformildjalapeñosifyoudon’tlovespicyfood)1mediumsummersquash(yellow,zucchini,etc.),chopped3tablespoons(27g)dicedgreenchiles11/2teaspoonschilipowder

1teaspoongroundcumin1/2teaspoonchipotlepowder(optional)1/2teaspoonsalt1/2teaspoonsmokedpaprika1can(14.5ounces,or410g)dicedtomatoesor11/2cups(270g)choppedfresh11/2cups(257g)cookedpintobeansor1can(15ounces,or425g),rinsedanddrained1cup(164g)cornkernels,freshorfrozen3cups(108g)mincedSwisschardorothergreen2tablespoons(2g)mincedfreshcilantro8smallburritotortillas(**usegluten-free)

Heattheoilinalargesautépanovermediumheat.Addtheonionandsautéuntiltranslucent,about5minutes.Addthegarlic,peppers,squash,greenchiles,andspicesandsautéforabout5minutesmoreuntilthespicesbecomemorearomaticorthepanisstartingtogetdryandneedsliquid.

Addthetomatoes,beans,corn,andSwisschard.Coverandcookforabout10minutesandthenremovethecoverandcookoffsomeoftheliquidifit’stoowatery.Removefromtheheatandstirinthecilantro.

Ifyourtortillasaretoostifftobendontheirownwithoutbreaking,take2tortillasandplaceontopofthemixtureinthesautépanforabout30secondsoruntiltheygetsoftenoughtoroll.Takeeachoff,putonacuttingboardwiththesteamedsideup,spreadsomeofthefillinginside,androllup.Repeatuntilallyourburritosarefull.

YIELD:8burritos,4cups(1kg)fillingPERBURRITOWITH1/2CUP(125G)FILLING:270.0calories;8.4gtotalfat;2.2gsaturatedfat;9.5gprotein;43.2gcarbohydrate;5.5gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:20minutes

ServingSuggestions&VariationsAnycookedbeanyouhaveonhandwillwork,andtheveggiescanbeswitchedouttomatchtheseasons.

•SPRING:Addinbabyturnipsandtheirgreensalongwithcarrotsinplaceofthesummersquash.Youcouldevenusefreshcookedfavabeansinplaceofthepintosifyouwanttodoitup!•SUMMER:Cookupsomeeggplantandafewmushroomsinsteadofsummersquashandtryanewheirloombean.•FALL:Sweetpotatoesandblackbeansaremyfallfavorite.•WINTER:Thiscanbeabeansandgreensextravaganza,andIwon’ttellifyouslipinsomeofthebokchoythat’sbuildingupinyourfridge.

BakedArugulaandBeanFlautasSOY-FREE OIL-FREEOPTION* GLUTEN-FREEOPTION**

Thisisagreatquickmeal.It’sevenbetterifyoumakethebeanveggiemixturethenightbefore.Thenitonlytakesafewminutestopopthemintheoven.

1to2tablespoons(15to28ml)oliveoil(*usewaterorbroth)1/4onion,minced2clovesgarlic,minced2smalltomatoes,minced1cup(20g)mincedarugulaorothergreen11/2cups(257g)cookedpintoorblackbeansor1can(15ounces,or425g),rinsedanddrained

1teaspoonmarjoram1/2teaspoonsalt(smokedorplain)1/2teaspoonchilipowder

2teaspoonsmincedcilantro12taco-size(6-inch,or15cm)flourtortillas(**usegluten-free)

Preheattheovento350°F(180°C,orgasmark4).Oilasheetpan*orlinewithparchmentpaper.

Heattheoilinalargesautépanovermediumheat.Oncehot,addtheonionandsautéuntiltranslucent,about5minutes.Addthegarlicandsautéfor1minutemore.

Addthetomatoes,arugula,beans,marjoram,salt,andchilipowder.Mashthebeansasyouarestirringsothattheyarelikerefriedbeans.Youcanaddwaterasneededifthemixturedriesouttoomuch.Stirinthecilantroandremovefromtheheat.

Ifyourtortillasaretoostifftoroll,microwavethemforafewseconds.Placeacoupleoftablespoons(28g)ofthebeanmixtureineachtortilla,rollup,andputseamsidedownonthesheetpan.Bakefor15to20minutesuntilcrispy,turningthemoverabouthalfwaythrough.Thesofteryourtortillasare,thelongertheywilltaketogetcrispy.

YIELD:12flautasPERFLAUTA:177.4calories;5.3gtotalfat;1.2gsaturatedfat;5.2gprotein;27.0gcarbohydrate;2.3gdietaryfiber;0mgcholesterol.TOTALPREPTIME:30minutesTOTALCOOKINGTIME:15to20minutes

ServingSuggestions&VariationsNoflourtortillasonhand?Usecorntortillasandthentheybecometaquitos!

7

SULTRYSTEWSANDHEARTYCHILIS

QuintessentialBeanDishes

Internationalstewsareabighitwithmyfood–lovingfamilyandsupereasytowhipupatthelastminute.Don’toverlookthedeceptivelyplainbeansthat,whencookeddownwithafewveggiesandspices,turnintothecreamiestdelights.Youcanusecookiecutterstocutoutshapesforthegritcakeswiththeblack-eyedpeas.IusedaghostcookiecutterformyHalloweendinnerlastyearandeveryonelovedit!

ChickpeaVeggieTagineThaiSweetPotatoBeanStewKidneyBeanMasala(Rajma)IndianCauliflowerLentilStew(MasoorGobiDal)PineappleRumBeansoverCoconutLimeSweetPotatoesRatatouillewithWhiteBeansSolsticeBeanswithPumpkinandGreensRefriedBolitaorPintoBeansMargaritaChiliBeansKalpana’sBlack-EyedPeaCurryGreenBeansPoriyalAppleBakedBeansCheezyYellow-EyedPeasVaqueroBeanTempehChiliCreoleWhiteBeans

HardCider–SaucedBeansBakedLimaBeansinTomatoSauceDown-HomeGreensandBeansSautéGoodMotherStallardBeansBlack-EyedPeaswithGritCakesTomatoRosemaryWhiteBeansBelugaLentilStewoverFreshSpinach

ChickpeaVeggieTagineSOY-FREE OIL-FREEOPTION* GLUTEN-FREEOPTION**

Thenametaginecomesfromthebeautifulclaydishthatit’scookedin.Itconsistsofanoven-safedishthat’stoppedwithatall,cone-shapedlid.Itseemsliketaginesarepoppingupeverywherelately.Butifyou,likeme,justhaven’tgottenaroundtobuyingone,useaDutchoveninstead.

2tablespoons(28ml)oliveoil(*usewaterorbroth)1/2smallonion,minced3clovesgarlic,minced1/2bellpepper,cored,seeded,andminced11/2teaspoonsgroundcoriander1teaspoongroundcumin1teaspoonsmokedpaprika1teaspoonchilipowder

1teaspooncardamom1/2teaspoonsalt1/2teaspooncinnamon1cup(235ml)water2smallcarrots,diced(peeledifnotorganic)1smallsweetpotato,peeledanddiced1/2mediumheadcauliflower,brokenintosmallflorets12driedapricothalves,minced3cups(492g)cookedchickpeasor2cans(15ounces,or425geach),rinsedanddrained3to6cups(471to942g)cookedwholewheatcouscous,forserving(**usegluten-free)

STOVE-TOPDIRECTIONSPreheattheovento350°F(180°C,orgasmark4).Heattheoilinalarge,oven-safesaucepanovermediumheat.Addtheonionandsautéuntiltranslucent,about5minutes.Addgarlicandbellpepperandsautéfor2minutesmore.Addspicesandcookforanotherminute.

Mixintherestoftheingredients,exceptthecouscous,cover,andcookintheovenfor45to55minutesoruntilthesweetpotatoesarecompletelycooked.

Serveovercookedcouscous.

SLOWCOOKERDIRECTIONSHeattheoilina2-quart(1.8L)sautépanovermediumheat.Oncehot,addtheonionandsautéuntiltranslucent,about5minutes.Thenaddthegarlicandbellpepperandsautéfor2minutesmore.Addthespicesandsautéanotherminute.

Addeverythingtotheslowcooker,exceptthecouscous.Cookonlowfor7to9hours.

Serveovercookedcouscous.

YIELD:6servingsPER11/2-CUP(355ML)SERVING(DOESNOTINCLUDECOUSCOUS):210.5calories;3.5gtotalfat;0.3gsaturatedfat;9.9gprotein;39.9gcarbohydrate;14.9gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:50to60minutesforstovetop,7to9hoursforslowcooker

FancyBeanSubstitutes:ScarletRunner,Tepary,GoodMotherStallard

ThaiSweetPotatoBeanStewSOY-FREE GLUTEN-FREE OIL-FREE

Beansandsweetpotatoesarebathedinrichcoconutmilkwithalittleheatfromthejalapeño.Thebestpartisbeingsurprisedwithburstsofflavorfromtheginger,lemonyherbs,andfreshcilantro.Allthatandit’seasyenoughtomakeafteraharddayatwork.Serveoverriceforacompletemeal.

1largesweetpotato,peeledandchopped3cups(531g)cookedkidneybeansor(492g)chickpeasor2cans(15ounces,or425geach),rinsedanddrained

1mildjalapeño,seededandminced1cup(235ml)water1can(14ounces,or390ml)lightcoconutmilk2clovesgarlic,minced1tablespoon(8g)gratedfreshginger

1cubeveggiebouillon1tablespoon(5g)lemongrass,lemonverbena,orlemonbalm,minced1/2teaspoondriedgroundgalangaroot(or1/4teaspooncorianderplus1/8teaspooncayenne)Zestof1/2limeSalt,totasteFreshcilantroorThaibasil,forserving

STOVE-TOPDIRECTIONSPuteverythingexceptthesaltandcilantrointoasouppot.Bringtoasimmerovermedium-highheatandthendecreasetheheattolow.Cookuntilthepotatoesareeasilypiercedwithafork,20to30minutes.

Mashafewofthesweetpotatoestothickenupthestew,addsaltifneeded,andserveoverrice.Topwiththechoppedcilantro.

SLOWCOOKERDIRECTIONSPuteverythingexceptthesaltandcilantrointoa4-quart(3.8L)slowcooker.Cookonlowfor8to9hours.

Mashafewofthesweetpotatoestothickenupthestew,addsaltifneeded,andserveoverrice.Topwiththechoppedcilantro.

YIELD:4servingsPER11/2-CUP(355ML)SERVING(DOESNOTINCLUDERICE):255.8calories;6.0gtotalfat;5.4gsaturatedfat;10.8gprotein;38.8gcarbohydrate;13.4gdietaryfiber;0mgcholesterol.TOTALPREPTIME:15minutesTOTALCOOKINGTIME:20to30minutesforstovetop,8to9hoursforslowcooker

DidYouKnow?Galangarootlookslikegingerroot,buttheflavorisdifferentandactuallyclosertothatofcardamom.It’susedinThaifood.Ifyoucan’tfinditinyourarea,takealookattheResourcesGuide,page185,tofindanonlinesourcethatwilldeliveritrighttoyourdoor.

FancyBeanSubstitutes:AyocoteNegro(blackrunnerbeans)cookuptobehuge,firmblackbeansthatmakeawonderfulbroth.Theyareperfectinthisstew.

KidneyBeanMasala(Rajma)SOY-FREE GLUTEN-FREE OIL-FREEOPTION*

IeatIndianfoodalmosteveryday.Ilovetheboldflavorsandtheendlessvariety.Thisisadishyoucanmakeonaweeknightifyoualreadyhavecookedbeans,anditworksintheslowcooker,too!

2tablespoons(28ml)oliveoil(*usewaterorbroth)1/2smallonion,minced

1teaspoongroundturmeric1teaspooncuminseedsor1/2teaspoongroundcumin1/2teaspooncorianderseedsor1/2teaspoongroundcoriander1/2teaspoonmustardseedsor1/4teaspoonmustardpowder1/4to1/2teaspoonchilipowder1/4teaspoongroundcinnamon2clovesgarlic,peeled1-inch(2.5-cm)piecefreshginger,sliced1to2tablespoons(15to28ml)water,asneeded3cups(531g)cookedkidneybeansor2cans(15ounces,or410geach),rinsedanddrained11/2cups(420g)dicedtomatoesor1can(14.5ounces,or406g)1/4to1/2cup(60to120ml)waterSalt,totasteChoppedfreshcilantro,forgarnish2to4cups(330to660g)cookedrice,forserving

STOVE-TOPDIRECTIONSTomakethecurrypaste,heattheoliveoilovermediumheatinasouppot.Addtheonionandsautéuntiltranslucent,about5minutes,thenaddtheturmeric,cumin,coriander,mustardseeds,chilipowder,andcinnamon,andcookforaminuteortwomoreuntilthespicesbecomemorefragrant.Addthecookedmixtureandthegarlic,ginger,andwatertoyourfoodprocessor.Processuntilmincedbutstillalittlechunky.

Addthecurrypaste,kidneybeans,tomatoes,and1/4cup(60ml)watertoalargepot.Cookoverlowheatfor30to45minutesoruntilthetomatoesarebrokendown.Addmorewaterduringcookingasneeded.

Tasteandaddsalttoyourliking.Garnishwiththecilantro.Serveoverrice.

SLOWCOOKERDIRECTIONSThenightbefore:Heatoliveoilovermediumheatinasouppot.Addonionsandsautéuntiltranslucent.Addthespicesandcookforaminuteortwomoreuntiltheonionsbecomemorefragrant.Addthecookedmixtureandtherestofthecurrypasteingredientsintoyourfoodprocessor.Processuntilmincedbutstillalittlechunky.

Inthemorning:Addthecurrypaste,kidneybeans,tomatoesand1/4cup(60ml)water.Cookonlow8to10hours.

YIELD:4servingsPER11/2-CUP(355ML)SERVING(DOESNOTINCLUDERICE):254.0calories;7.5gtotalfat;1.0gsaturatedfat;11.2gprotein;36.0gcarbohydrate;13.5gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:30to45minutesforstovetop,8to10hoursforslowcooker


IndianCauliflowerLentilStew(MasoorGobiDal)SOY-FREE GLUTEN-FREE OIL-FREEOPTION*

Indianfoodisoneofmyfavorites,andIcan’teverhavetoomuchofit.Dalisatypicalbeanstewthathassplitlentils,butthevariationsareendless.Thisoneaddscauliflower,whichisalwaysbetterwithIndianspices!It’sperfectservedoverrice.

1to2tablespoon(15to28ml)oliveoil(*usewaterorbroth)1/2smallonion,minced1teaspoonmustardseeds1teaspooncorianderseeds1teaspooncuminseeds

1teaspoongarammasala1/2teaspoonturmeric1/2teaspoonchilipowder1/2cup(96g)moongdal(goldenlentils)1/2cup(96g)masoordal(redlentils)1tablespoon(8g)gratedfreshginger2cups(200g)cauliflowerflorets4cups(950ml)water12curryleaves,torninhalf11/2cups(270g)dicedtomatoesor1can(14.5ounces,or410g)

Heattheoliveoilovermediumheatinalargesouppot.Addtheonionandcookuntiltranslucent,about5minutes.Addallthespicesandsautéaminuteortwomoreuntilthespicesbecomemorefragrant.

Addthelentils,ginger,cauliflower,andwaterandcookfor20to30minutesoruntilthelentilsbecomesoft.

Addthecurryleavesandtomatoesandcookfor10to15minutesmoreuntilthetomatoesbreakdown.Serveoverrice.

YIELD:8servingsPER1-CUPSERVING(235ML)(DOESNOTINCLUDERICE):64.9calories;1.9gtotalfat;0.3gsaturatedfat;3.3gprotein;9.0gcarbohydrate;3.2gdietaryfiber;0mgcholesterol.TOTALPREPTIME:15minutesTOTALCOOKINGTIME:35to50minutes

PineappleRumBeansoverCoconutLimeSweetPotatoesSOY-FREE GLUTEN-FREE OIL-FREEOPTION*

Thebeansaretastybythemselvesbutaretransformedintosomethingamazingoncethey’repairedwiththeCoconutLimeSweetPotatoes.

1to2tablespoons(15to28ml)oliveoil(*usewaterorbroth)1/2smallonion,minced2clovesgarlic,minced1cup(155g)pineapple,choppedsmall3cups(513g)cookedpintoorblackbeansor2cans(15ounces,or425geach),rinsedanddrained2tablespoons(28ml)rum1teaspoonthyme1teaspoonsmokedpaprika

1teaspoonmarjoram1/2teaspoongroundcumin1/4to1/2teaspoonsalt(plainorsmoked)Blackpepper,totasteCayennepepper,totaste

Heattheoilinamediumsaucepanovermediumheat.Addtheonionandsautéuntiltranslucent,about5minutes.Addthegarlicandsautéfor1minutemore.

Addthepineapple,beans,rum,thyme,paprika,marjoram,andcumin.Cookovermediumheatuntilitstartssimmeringandthendecreasetheheattolowandcover.Simmerfor25to35minutesuntiltheflavorsmeld.Seasonwithsalt,pepper,andcayenne.

YIELD:4servingsPER1CUP(235ML)PINEAPPLERUMBEANS:270.6calories;7.6gtotalfat;1.1gsaturatedfat;11.8gprotein;36.6gcarbohydrate;11.9gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:30to40minutes

CoconutLimeSweetPotatoesSOY-FREE GLUTEN-FREE OIL-FREE

4mediumsweetpotatoes,bakedorpeeledandboiled1/2cup(120ml)lightcoconutmilkZestandjuiceof1largelimeSaltandpepper,totaste

Ifusingbakedsweetpotatoes,cutinhalfandscrapethefleshintoasaucepan(orjustaddifboiled).Mashthepotatoeswiththecoconutmilkandlimezestandjuiceuntilsmooth.Taste,addsaltandpepper,andtasteagain.Youcanaddmorelimejuiceorcoconutmilkifneeded.

YIELD:4servingsPER11/2CUPS(340G):123.0calories;2.1gtotalfat;1.6gsaturatedfat;2.7gprotein;24.8gcarbohydrate;3.8gdietaryfiber;0mgcholesterol.

TOTALPREPTIME:20minutesTOTALCOOKINGTIME:20to40minutes

RatatouillewithWhiteBeansSOY-FREE OIL-FREEOPTION* GLUTEN-FREE

Thisisthequintessentialsummerdish.Justonetriptothefarmers’marketwillyieldbeautifultomatoes,eggplants,summersquash,andfreshherbs.Switchupthecolorsofalltheveggiestomakeitsurprising.Tryorangeoryellowtomatoes,pattypansquash,andwhateverodd-coloredeggplantyoufindjustforfun.

1to2tablespoon(15to28ml)oliveoil(*usewaterorbroth)1/2smallonion,minced2clovesgarlic,minced3cups(540g)dicedfreshtomatoesor2cans(14.5ounces,or410geach)1/2mediumeggplant,diced1mediumsummersquash,diced11/2cups(358g)cookedwhitebeansor1can(15ounces,or425g),rinsedanddrained4(2inch,or5cm)sprigsthymeor2teaspoonsdried4(2inch,or5cm)sprigsoreganoor1teaspoondried1teaspoondriedbasilor2tablespoons(5g)choppedfreshSaltandpepper,totaste

Heattheoliveoilovermediumheatinamediumsouppot.Addtheonionandcookuntiltranslucent,about5minutes.Addthegarlicandsautéaminutemore.

Addthetomatoes,eggplant,squash,beans,thyme,oregano,anddriedbasil(ifusingfreshadditattheend).Coverandcookfor30to45minutesoruntilthetomatoeshavebrokendownandtheeggplantissoft.Removetheherbstems.Ifyouareusingfreshbasil,additinrightbeforeservingandthenaddsaltandpeppertotaste.

YIELD:4servingsPER2-CUP(475ML)SERVING:192.4calories;7.4gtotalfat;1.0gsaturatedfat;7.8gprotein;26.4gcarbohydrate;6.8gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:35to50minutes

ServingSuggestions&VariationsServeleftoverscold,spreadoverwhole-graintoast.Everyonelovesbruschetta,andthisisaperfecttoppingfordinneronthehottestdayoftheyear.(It’salsogoodasacoldsaladinapinch.)


SolsticeBeanswithPumpkinandGreensSOY-FREE OIL-FREEOPTION* GLUTEN-FREE

Noonewillsuspectthereispumpkininthisbecausethepumpkinactuallybreaksdownandmakesanicesauce.Also,bychoppingthegreenssmall,youcutdownoncookingtimeandmightbeabletotemptyourpickyeaterintotryingthiswonderfulwinterstew.

3cups(513g)cookedpintobeansor2cans(15ounces,or425geach),rinsedanddrained3cups(348g)peeledandcubedpumpkin1cup(235ml)water1veggiebouilloncube

1teaspoonjerkseasoning1tablespoon(15ml)redorportwineRedpepperflakesorcayennepepper,totaste2cups(134g)choppedkaleorothergreens,stemsremovedSaltandpepper,totaste

STOVE-TOPDIRECTIONS*Toalargesouppot,addthepintobeans,pumpkin,water,bouillon,jerkseasoning,wine,andredpepperflakes.Cook,covered,overmediumheatuntilthepumpkinbeginstobreakdownanditalmostlookslikeitwasneverthere.Addmorewaterasneededduringthistime.Itshouldtakeabout20to30minutes.

Oncethepumpkiniscookeddown,addthekaleandcook,uncovered,untilthekaleturnsbrightgreenoriscookedasyoulikeit.Tasteandaddsaltandpepper.Alsoadjustthehotpepperorjerkseasoningifneeded.

Serveovercornbreadforaheartywintermeal.

SLOWCOOKERDIRECTIONSAddthepintobeans,pumpkin,water,bouillon,jerkseasoning,wine,andredpepperflakestoanoiledcrock.Cookonlowfor6to8hours.

Thirtyminutesbeforeserving:Ifthereareanychunksofpumpkinthathaven’tmeltedintothestew,mashthemwithafork.Addthekaleandcookuntiltender,about40minutes.Addsaltandpeppertotasteandaddmorepepperorjerkseasoningifneeded.

YIELD:4servingsPER2-CUP(475ML)SERVING:221.6calories;0.8gtotalfat;0.2gsaturatedfat;11.4gprotein;44.1gcarbohydrate;12.6gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:30to40minutesforstovetop,6to8hoursforslowcooker


RefriedBolitaorPintoBeansSOY-FREE GLUTEN-FREE OIL-FREEOPTION*

Thisrecipeislow-fatwithonlyatablespoon(15ml)ofoliveoilforthewholebatch,butyoucansautétheveggiesinwatertomakeitcompletelyfatfree.Ontheotherhand,thisdishmixedwithashreddedveganMexicancheesemakesagreatbean-dipdinner.

1to2tablespoons(15to28ml)oliveoil(*usewaterorbroth)1/2smallonion,minced2clovesgarlic,minced1/2bellpepper,cored,seeded,andminced

1teaspooncumin1/2to2teaspoonschilipowderAfewdropsliquidsmoke(optional)3cups(513g)cookedbolitaorpintobeansor2cans(15ounces,or425geach),rinsedanddrained

Heatalargesautépanovermediumheat.Addtheonionandcookuntiltranslucent,about5minutes.Thenaddthegarlic,bellpepper,cumin,chilipowder,andliquidsmokeandsautéaminuteortwomore.

Addthebeansandiftheyareabitdry,addwaterasneeded.Stirandmashthebeanssotheyarenolongerwhole.Youcanmakethemassmoothorchunkyasyoulike.Ilikeminesmooth.Addwaterasmanytimesasyouneedtoduringtheprocess.

YIELD:6servingsPER1/2-CUP(120ML)SERVING:107.7calories;4.5gtotalfat;0.6gsaturatedfat;5.0gprotein;15.1gcarbohydrate;3.6gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:10to15minutes

ServingSuggestions&VariationsAdd1/2to1cup(56to112g)shreddedvegancheese;PepperJackorMexicanworksgreat!


MargaritaChiliBeansSOY-FREE GLUTEN-FREE OIL-FREEOPTION*

Thesebeansgoperfectlywithamargaritaorasparklinglimemocktail.Thetequilacooksdowntomakearichbroth.Coconut-limesmokedsaltcanbefoundthroughtheResourcesGuide,page185.

2tablespoons(28ml)oliveoil(*usewaterorbroth)1/2smallonion,minced3clovesgarlic,minced1jalapeño,seededandminced1/2to1cup(120mlto235ml)water1/4cup(60ml)tequila3cups(513g)cookedpintobeansor2cans(15ounces,or425geach),rinsedanddrained1/2teaspoongroundrosemary1/4teaspoongroundcumin1/4teaspoonanchochilepowder(oryourfavoritechilipowder)Juiceandzestof1limeSalt,totasteCoconut-limesmokedsalt,forgarnish(optional)

STOVE-TOPDIRECTIONSHeattheoilinalargesaucepanovermediumheat.Addtheonionandsautéuntiltranslucent,about5minutes.Thenaddthegarlicandsautéfor2minutesmore.

Addthejalapeño,1/2cup(120ml)ofthewater,tequila,beans,rosemary,cumin,chilipowder,andlimejuiceandzest.Cookoverlowheat,covered,for30to45minutes,oruntiltheflavorshavecometogether.Addsomeoralloftheremaining1/2cup(120ml)waterduringcookingifthestewstartstodryout.Seasonwithsalt.

Ifyouhavesomecoconut-limesalt,sprinklethatontopjustbeforeservingtowowallyourguests.

SLOWCOOKERDIRECTIONSHeattheoilina2-quart(1.8L)sautépanovermediumheat.Addtheonionandsautéuntiltranslucent,about5minutes.Addthegarlicandsautéfor2minutes

more.

Addeverythingexceptforthelimejuiceandlimezesttoa4-quart(3.6-L)slowcooker.Cookonlowfor7to9hours.About30minutesbeforeserving,addthelimezestandjuice,taste,andaddsalt.


DidYouKnow?Youcanmakeyourowncoconut-limesaltifyoucan’tfindanynearyou.Addabout2tablespoons(11g)driedcoconuttoafoodprocessorandprocessuntilit’salmostapowder.Addthezestof1limeand2to4tablespoonssalt(totaste)andprocessagain.Storeinatightlyliddedcontainer.

Kalpana’sBlack-EyedPeaCurrySOY-FREE GLUTEN-FREE

Kalpana’sblack-eyedpeasaretoogoodnottobeshared.

1to2tablespoons(15to28ml)oliveoil1mediumredonion,diced

1teaspooncuminseeds1/2teaspoonturmeric

1teaspoongroundcoriander11/2cups(270g)dicedfreshtomatoesSalt,totaste3cups(750g)cookedblack-eyedpeasor2cans(15ounces,or420geach),rinsedanddrainedJuiceof1/2lime1/2teaspoongarammasalaPinchofasafoetida(optional)1/4to1/2teaspoonredchilipowder1/2cup(8g)choppedfreshcilantro

Heattheoilinalargesautépanovermediumheat.Addtheonionandcuminseedsandcookuntiltheonionisjustbeginningtobrownandthecuminseedshavebecomefragrant,about5minutes.

Addtheturmeric,coriander,andtomatoeswithapinchofsalt.Cookuntilthetomatoesstartbreakingdown,10to15minutes.

Addthepeas,limejuice,garammasala,asafoetida,chilipowder,andfreshcilantro.Cookovermedium-lowheatuntilheatedthrough,5to10minutes.

YIELD:4servingsPER1-CUP(225G)SERVING:209.9calories;7.7gtotalfat;0.9gsaturatedfat;5.0gprotein;32.3gcarbohydrate;8.1gdietaryfiber;0mgcholesterol.TOTALPREPTIME:15minutesTOTALCOOKINGTIME:20to30minutes

GreenBeansPoriyalSOY-FREE GLUTEN-FREE

Kalpana’sdrygreenbeancurrywithcoconut.

1teaspoonuraddal(splitskinnedblacklentils)1teaspoonchannadal(splitskinnedchickpeas)1to2tablespoons(15to28ml)oliveoil

1teaspoonmustardseedsPinchofasafoetida(optional)12curryleaves,freshordried,torninhalf1/2teaspoonturmeric1/2greenchile,seededandminced2pounds(910g)greenstringbeans,cutsmall1/2teaspoonsalt,ortotaste1/4cup(60ml)water3to4tablespoons(16to21g)finelyshreddeddriedcoconut1/4cup(4g)choppedfreshcilantro

Rinseandsoaktheuraddalandchannadalinabowlwithwatertocoverforatleast5minutes.Drain.

Heattheoilinalargesautépanovermediumheat.Addthemustardseeds,asafoetida,curryleaves,anddalsandsautéuntilthedalsturnalightbrown.Addtheturmeric,chile,greenbeans,salt,andwaterandcook,covered,overmedium-lowheat.Stireveryfewminutesandaddmorewater,ifneeded.Cookuntilthegreenbeansaretenderbutnotmushy.Mixinthecoconutandcilantro.

YIELD:4servingsPER1/2-CUP(115G)SERVING:122.4calories;11.1gtotalfat;3.4gsaturatedfat;1.5gprotein;7.1gcarbohydrate;2.0gdietaryfiber;0mgcholesterol.TOTALPREPTIME:15minutesTOTALCOOKINGTIME:10to15minutes

AppleBakedBeansSOY-FREE GLUTEN-FREE OIL-FREE

Ilivedmostofmylifenotrealizingtherewasagreatbakedbeandebate.Ialwaysthoughtbakedbeansweremadefromwhitebeans,buttherearethosewhofavorpintosandevenotherswhostrayintotheunknown,likeIdo.IliketouseacombofancybeansubstitutionofRioZapeandyellow-eyedpeas,butyoucanusetheonesyougrewupwith,ormakeyourownmarkonthebakedbeanscene.

11/2cups(257g)cookedpintoorwhitebeans(Northernornavy)or1can(15ounces,or425g),rinsedanddrained

2apples,peeledandminced1can(14.5ounces,or410g)crushedtomatoesordicedtomatoesprocessedintoapurèe4teaspoons(20g)Dijonmustard2tablespoons(40g)molasses1to2tablespoons(15to28ml)applecidervinegar1/2teaspoonsmokedpaprika1/2cup(120ml)water1(2inch,or5cm)sprigfreshrosemaryor1/2teaspoongrounddried4(2inch,or5cm)sprigsfreshthymeor1teaspoondriedAfewdropsliquidsmoke(optional)1/4to1/2teaspoonsaltBlackpepper,totaste

STOVE-TOPDIRECTIONSCombineeverythingexceptthesaltandpepperinasaucepanandcookovermediumheatuntilitbeginstosimmer.Thencoverandcookonlowuntilthebeansaretender,about11/2hours.(Notethatthetimewillchangedependingonthetype,size,andageofthebeansyoupick.)

Whenthebeansaretender,addsaltandpeppertomakeitjustthewayyoulikeit.

SLOWCOOKERDIRECTIONSCombineeverythingexceptthesaltandpepperina4-quart(3.8L)slowcookerandcookonlowfor7to9hours.Taste,addsaltandpepper,andthentasteagain.Adjustifneeded.

YIELD:4servingsPER11/2-CUP(355ML)SERVING:148.0calories;1.4gtotalfat;0.1gsaturatedfat;5.8gprotein;33.1gcarbohydrate;8.6gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:60to90minutesforstovetop,7to9hoursforslowcooker

DidYouKnow?RioZapeisagreatbeantouseinanyrecipesthatcallforpintobeans.Theycookdownlikepintosbutareslightlydenser.ThesearealsoknownasHopistringbeans.

FancyBeanSubstitutes:Flageolet,EuropeanSolider,Vallarta,AlubiaBlanca,RioZape,Yellow-EyedPeas,Goat’sEye,Cranberry

CheezyYellow-EyedPeasSOY-FREEOPTION* GLUTEN-FREE OIL-FREE

Thesecomfortingbeansmaketheirowntastygravy.Serveoverpipinghotcornbreadtosopupallthegoodness.Feelfreetouseblack-eyedpeasifyoudon’thaveyellow-eyedones.

2cups(475ml)water3cups(495g)cookedyellow-eyedpeasor2cans(15ounces,or425g)black-eyedpeas,rinsedanddrained2smallcarrots,minced(peeledifnotorganic)2smallparsnips,peeledandminced1mediumturnip,peeledandminced2(2inch,or5cm)sprigsfreshrosemaryor1teaspoongrounddried1/4to1/2cup(24to48g)nutritionalyeast1/4cup(60ml)nondairymilk(*usesoy-free)Saltandpepper,totasteJalapeñosalt,fortopping(optional)Cornbread,forserving

STOVE-TOPDIRECTIONSAddthewater,beans,carrots,parsnips,turnip,androsemarytoamediumsaucepanandcook,covered,overmediumheatuntilthemixturethickensandbeansbegintobreakdown,about15to25minutes.(Youcanmashafewofthebeansiftheyaren’tgettingascreamyasyouwantthem.)

Beforeserving,add1/4cup(24g)ofthenutritionalyeastandthemilk,mix,andtaste.Addsalt,pepper,jalapeñosalt,andsomeoralloftheremaining1/4cup(24g)nutritionalyeastifyou’dlike.Servewithcornbread.

SLOWCOOKERDIRECTIONSAddthewater,beans,carrots,parsnips,turnip,androsemarytoaslowcookerandcookonlowfor6to9hours.

Beforeserving,add1/4cup(24g)ofthenutritionalyeastandthemilk,mix,andtaste.Addsalt,pepper,jalapeñosalt,andsomeoralloftheremaining1/4cup(24g)nutritionalyeastifyou’dlike.Servewithcornbread.

YIELD:4servingsPER11/2-CUP(355ML)SERVING(DOESNOTINCLUDECORNBREAD):88.2calories;0.6gtotalfat;0gsaturatedfat;3.4gprotein;18.3gcarbohydrate;4.7gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:15to25minutesforstovetop,6to9hoursforslowcooker

VaqueroBeanTempehChiliGLUTEN-FREE OIL-FREEOPTION* SOY-FREEOPTION**

Thischilihasaveryrich,darkflavorfromthecombinationofchiles.IfyoudecidetobuyheirloombeansfromRanchoGordo(seeResourcesGuide,page185),besuretoordersomeoftheiryummychilipowders.

2tablespoons(28ml)oliveoil(*usewaterorbroth)1/2smallonion,minced3clovesgarlic,minced8ounces(225g)soytempeh,diced(**useseitan)6cups(1.5kg)cookedVaquerobeansor3cans(15ounces,or425geach)pintoorblackbeans,rinsedanddrained

1cup(235ml)water1can(14.5ounces,or410g)dicedtomatoesor11/2cups(270g)choppedfresh1tablespoon(16g)tomatopaste1teaspoonchilipowder1teaspoonpasillachilepowder

1teaspoonoregano1/2teaspoonpaprika1/4to1/2teaspoonchipotlepowderSalt(smokedorplain),totasteVegansourcream**orCashewCream(page28),forserving

Heattheoliveoilinalargesaucepanovermediumheat.Addtheonionandsautéuntiltranslucent,about5minutes.Thenaddthegarlicandsautéforafewmoreminutes.

Addeverythingelseexceptthesaltandsourcream.Cookovermediumheatandturntolowassoonasitstartstosimmer.Coverandcookfor30to40minutesuntilpipinghot.Tasteandseasonwithsalt.Servetoppedwithvegansourcream.

YIELD:6servingsPER11/2-CUP(355ML)SERVING(DOESNOTINCLUDEVEGANSOURCREAM):347.3calories;8.4gtotalfat;1.4gsaturatedfat;20.0gprotein;51.0gcarbohydrate;15.9gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:40to50minutes

FancyBeanSubstitutes:BlackCalypso,PurpleRunner,Goat’sEye

CreoleWhiteBeansSOY-FREE GLUTEN-FREE OIL-FREEOPTION*

Thesearesimilartothefamiliarredbeansandrice,butaren’tknownasmuchoutsideofLouisiana.Ilikethembecauseoftheextracreaminessthewhitebeanslendtothedish.

2tablespoons(28ml)oliveoil(*usewaterorbroth)1/2smallonion,minced1bellpepper,cored,seeded,andminced3clovesgarlic,minced2stalkscelery,minced11/2teaspoonsthyme11/2teaspoonssmokedpaprika

1teaspoonoregano1/4to1/2teaspooncayennepepper

2bayleaves2tablespoons(12g)veggiebouillon1cup(215g)driedwhitebeansplus4cups(950ml)wateror2cans(15ounces,or425geach),rinsedanddrained,plus2cups(475ml)water

Saltandpepper,totasteCookedrice,forserving

STOVE-TOPDIRECTIONSHeattheoliveoilovermediumheatinasouppot.Addtheonionandsautéuntiltranslucent,about5minutes,andthenaddthebellpepperandgarlic.Sautéfor2minutesmore,andthenaddthecelery,herbs,spices,bouillon,anddryorcannedbeansandappropriateamountofwater.

Bringtoaboiloverhighheatandthendecreasetheheattolowandcover.Cookuntilthebeansaresoftandreadytoeat.Itwillonlytakeabout15to20minutesifyouareusingcannedbeans,butitwilltake40to60minutesfordriedbeans.Iftheyarealittlewatery,increasetheheat,uncover,andcookuntiltheyarethethicknessyouprefer.Removethebayleaves.Tasteandaddsaltandpeppertoyourliking.Serveoverrice.

SLOWCOOKERDIRECTIONSHeattheoliveoilovermediumheatinasouppot.Addtheonionandsautéuntiltranslucent,about5minutes,andthenaddthebellpepperandgarlic.Sautéfor2minutesmore.Transfertotheslowcookerandaddtherestoftheingredientsexceptthesaltandpepper,butuseonly3cups(700ml)water.Cookonlowfor8to10hours.

Removethebayleaves.Tasteandaddsaltandpeppertoyourliking.Serveoverrice.

YIELD:4servingsPER1-CUP(235ML)SERVING(DOESNOTINCLUDERICE):151.8calories;1.1gtotalfat;0.3gsaturatedfat;14.4gprotein;21.0gcarbohydrate;3.8gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:30to90minutesforstovetop,8to10hoursforslowcooker

FancyBeanSubstitutes:Flageolet,EuropeanSolider,Vallarta,Alubia

Blanca,oranyotherwhitebean

HardCider–SaucedBeansSOY-FREE GLUTEN-FREEOPTION* OIL-FREE

Servethesebeanswithasideofveggiesandsomecrustybreadtomakeacompletedinner.

3cups(513g)cookedpintobeansor2cans(15ounces,or425geach),rinsedanddrained1bottle(12ounces,or355ml)hardcider(*usegluten-free)orplainapplecider1/2smallonion,minced1tablespoon(20g)agavenectar1tablespoon(11g)mustard1/2teaspoonliquidsmokeSaltandpepper,totaste

Addeverythingtoamediumpotandheatovermediumheat,covered,for20to30minutesuntilthehardciderreduces.Ifthesauceisstillalittlethin,smashafewofthebeansandmixintothickenthebroth.

YIELD:4servingsPER1-CUP(235ML)SERVING:159.2calories;0gtotalfat;0gsaturatedfat;7.0gprotein;28.3gcarbohydrate;8.1gdietaryfiber;0mgcholesterol.TOTALPREPTIME:10minutesTOTALCOOKINGTIME:20to30minutes


BakedLimaBeansinTomatoSauceSOY-FREE GLUTEN-FREE OIL-FREEOPTION*

Thesedriedlimabeansarecookedupinanherbedtomatobrothrightinyouroven.Ittakesaboutanhour,butyoudon’thavetobabysitthisperfectwinterdinner.

1can(28ounces,or785g)crushedtomatoes(withbasilifpossible)1teaspoondriedoregano

1teaspoondriedbasil1/2teaspoonmarjoram2cups(296g)driedlimabeans1/2smallonion,chopped1/2bellpepper,cored,seeded,andchoppedChoppedparsley,forgarnish

Preheattheovento350°F(180°C,orgasmark4).Oilarectangularcasserolepan*oruseanonstickpan.

Putthetomatoes,oregano,basil,andmarjoramintoafoodprocessorandpurée.Pourintothepanandaddthelimabeans,onion,andpepper.(ThisisonetimeIdonotpre-sautétheonion.Itcooksenoughinthesauce.)

Mixwellandthencoverwithfoiloranoven-safelidandcookfor45to60minutesoruntilthelimabeansarecompletelycookedthroughbutnotmushy.Checkevery20minutesandstir.

YIELD:6servingsPER1-CUP(235ML)SERVING:200calories;0gtotalfat;0gsaturatedfat;14.3gprotein;43.1gcarbohydrate;13.0gdietaryfiber;0mgcholesterol.TOTALPREPTIME:10minutesTOTALCOOKINGTIME:45to60minutes

DidYouKnow?Inthesummeryoucanpuréethoseextrabitsofherbswithsomeoliveoilorwaterandfreezetheminicecubetrays.Thisisthebest(andcheapest)waytoenjoyfreshherbswhentheyarenotinseason.

FancyBeanSubstitutes:Anyoftherunnerbeans(scarlet,purple,black,etc.)wouldbegreatinthisdish.

Down-HomeGreensandBeansSautèSOY-FREE GLUTEN-FREE OIL-FREEOPTION*

Whenthebeautifulgreensshowupatthemarket,thisisthequickdinnertousethemin.Thelongestpartofthisrecipeispreppingthegreens,andyoucanalwaysdothatthenightbefore.Thisworksespeciallywellwithcollardsafterthefirstfrostinthefall.That’swhentheylosetheirbitternessandtasteamazing.

1to2tablespoons(15to28ml)oliveoil(*usewaterorbroth)1/2smallonion,minced2clovesgarlic,minced2mediumcarrots,thinlysliced(peeledifnotorganic),or1smallsweetpotato,peeledanddiced

2vegetablebouilloncubes1/2teaspoonliquidsmoke2cups(475ml)water8cups(288g)greens,stemsremovedandtornintosmallpieces11/2cups(257g)cookedpintobeansor1can(15ounces,or425g),rinsedanddrainedHotsauce,forserving(optional)

Heattheoilinalargesautépanovermediumheat.Addonionandcookuntiltranslucent,about5minutes.Addthegarlicandcarrotsandsautéanotherminuteortwomore.Addthebouillon,liquidsmoke,andwater,thenturntheheatuptomedium-high,andcookuntilthecarrotsaretender,about10minutes.

Addthegreensafewhandfulsatatimetothepan.Thiswillallowthemtoreduceinvolumesoyoucanfitthemall.Addmorewaterifthepangetstoodry,butattheendyoudon’twantmuchliquid,sobestingierneartheendofcookingtime.

Onceallthegreensareinthepan,addthebeansandcookuntilthebeansareheatedthroughandthegreensaretenderbutstillavibrantgreencolor,5to10minutes.

Servewithasideofriceorcornbreadandtopwithyourfavoritehotsauce.



GoodMotherStallardBeansSOY-FREE GLUTEN-FREE OIL-FREE

Thisisasimplerecipe,butunlikemostoftherecipesinthisbook,itdoesnotuseprecookedbeans.Thebestpartofthisisthebeautifulbroth,calledpotliquor,thatthebeansmakeastheycook.Thisismyfavoritewaytofeaturemanyheirloombeans,butespeciallyGoodMotherStallardbeans.

2cups(430g)driedGoodMotherStallardbeans,rinsedandpickedthrough(seepage8)6cups(1.4L)water

2bayleaves1(2inch,or5cm)sprigfreshrosemary2carrots,diced(peeledifnotorganic)Saltandpepper,totaste

STOVE-TOPDIRECTIONSAddeverythingexceptthesaltandpeppertoasouppot.Bringtoaboil,cover,anddecreasetheheattomedium-low.Cookuntilthebeansaretender,2to3hours.Ifyourbeansareolder,itcantakeasmuchastwiceaslong.

Addsaltandpepper,removethebayleavesandherbsprig,andthendigintoabowlofhome-cookedgoodness!

SLOWCOOKERDIRECTIONSAddeverythingexceptthesaltandpeppertotheslowcookerandcookonlowfor7to10hours.Whenfinished,addsaltandpepperandremovethebayleavesandherbsprig.

YIELD:6servingsPER1-CUP(235ML)SERVING:95.8calories;0.4gtotalfat;0.1gsaturatedfat;5.1gprotein;18.7gcarbohydrate;6.1gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:2to3hoursforstovetop,7to10hoursforslowcooker

ServingSuggestions&VariationsSoakthebeansduringthedaywhileyou’reatworktocutthecookingtimeinhalf.

FancyBeanSubstitutes:Goat’sEye,Cranberry

DidYouKnow?

GoodMotherStallardbeanshaveathickskinsimilartothatofkidneybeansbutmorewithswollencentersandarealmostliketiny,roundedfootballs.Theyproduceabroththat’samazing,soresisttheurgetofancythemup—justenjoytheirnaturalflavors.

Black-EyedPeaswithGritCakesSOY-FREEOPTION* GLUTEN-FREE OIL-FREEOPTION**

CreamybeansrestontopofgritcakestomakeadeliciousSouthern-stylemeal.Ifyoucanfindsomejalapeñosalt,itreallyaddsaspecialtouchtothisdish.

FORTHEBEANS1pound(455g)driedblack-eyedpeas3clovesgarlic,minced

3bayleaves6cups(1.4L)water,orenoughtocoverthebeansandabout1inch(2.5cm)above1to2teaspoonsCajunSpiceBlend(page29)AfewdropsofliquidsmokeChipotlepowderorotherhotchilepowder,totasteSmokedsalt,jalapeñosalt,andpepper,totasteHotsauce,forserving

FORTHEGRITCAKES2cups(475ml)unsweetenednondairymilk(*usesoy-free)2cups(475ml)water

1veggiebouilloncube1cup(140g)regulargrits(notinstantorquickcooking!)Saltandpepper,totaste

STOVE-TOPDIRECTIONSTomakethebeans,addeverythingexceptthesaltsandhotsaucetoamediumsouppot.Bringtoaboilandthendecreasetheheattomedium-lowandcover.Cookuntiltheblack-eyedpeasaretender,about1to11/2hours.Removethebayleaves.Tasteandaddsmokedsalt,pepper,andjalapeñosalt.

Tomakethegritcakes,preheattheovento350°F(180°C,orgasmark4)andoilasheetpan**orlinewithparchmentpaper.

Addthenondairymilk,water,andbouillontoaheavysaucepan.Bringalmosttoaboilandthendecreasetheheattoasimmer.Nowaddthegrits.Stireveryfiveminutesorthebottomofthepanwillburn.Cookfor30to40minutesoruntilyoutastethemandtheyaren’thard.Theywon’tgetassoftassomegrains,butyouwillbeabletotellthedifference.

Removethegritsfromtheheatandspreadonthepreparedsheetpan.Theywillstarttosolidifyquickly.Bakeintheovenforabout15minutesoruntilthemiddleishot.Cutintosquaresandservewiththebeansontop.Passthehotsauceatthetable.

SLOWCOOKERDIRECTIONS(FORTHEPEAS)Tomakethebeans,addeverythingexceptthesaltsandhotsaucetoyourslowcooker.Cookonlowfor7to9hours.Rightbeforeserving,tasteandadjusttheseasoningsifneededandaddsaltandpepper.Removethebayleaves.

Preparethegritcakesandserveasabove.

YIELD:6servingsPER1-CUP(235ML)SERVINGOFBEANS:162.2calories;1.0gtotalfat;0gsaturatedfat;5.1gprotein;34.5gcarbohydrate;8.0gdietaryfiber;0mgcholesterol.PER1/6PIECEOFGRITCAKE:44.0calories;1.0gtotalfat;0gsaturatedfat;0.9gprotein;7.4gcarbohydrate;0.6gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:11/2to2hoursforstovetop,7to9hoursforslowcooker

FancyBeanSubstitute:Yellow-EyedPeas

TomatoRosemaryWhiteBeansSOY-FREE GLUTEN-FREE OIL-FREE

Thissimplebeandishisperfectovertoastedbread,rice,orabedofcreamypolenta.It’seasytomakebutreallydressesupdinner.

3cups(537g)cookedwhitebeansor2cans(15ounces,or425geach),rinsedanddrained2clovesgarlic,minced1-inch(2.5cm)striplemonzest11/2cups(270g)dicedfreshtomatoesor1can(14.5ounces,or410g)2(1inch,or2.5cm)sprigsfreshthymeor1teaspoondried2(1inch,or2.5cm)sprigsfreshrosemaryor1teaspoondriedor1/2teaspoongroundSaltandpepper,totaste

STOVE-TOPDIRECTIONSAddeverythingexceptthesaltandpeppertoasouppotandcookonlowfor30to45minutesuntiltheflavorsmeld.Tasteandthenseasonwithsaltandpepper.

SLOWCOOKERDIRECTIONSAddeverythingexceptthesaltandpeppertoa4-quart(3.8L)slowcookerandcookonlowfor8to9hours.Tasteandthenseasonwithsaltandpepper.



BelugaLentilStewoverFreshSpinachSOY-FREE GLUTEN-FREE OIL-FREEOPTION*

Rosemary-scentedshinyblacklentilsoverbrightgreenspinachwithorangeflecksofcarrotareheretobrightenupyournight.

2tablespoons(28ml)oliveoil(*usewaterorbroth)1/2smallonion,minced2clovesgarlic,minced1cup(192g)belugalentils(orregularbrownlentils)4cups(945ml)water

2cubesvegetablebouillon1/2cup(65g)dicedcarrot(peeledifnotorganic)1stalkcelery,diced

1sprigfreshrosemary1/4to1/2teaspoonliquidsmokeSaltandpepper,totaste4cups(120g)babyspinach,forservingBalsamicvinegar,fordrizzling(Iusejuniperberrybalsamic)

Heattheoilinamedium-sizepot.Addtheonionandcookuntiltranslucent,about5minutes.Thenaddthegarlicandcookfor1minutemore.Addthelentils,water,bouillon,carrot,celery,rosemary,andliquidsmoke.

Turntheheattohighandbringtoaboil.Afterboilingforaboutaminute,turnitdowntoasimmer.Cookfor20to30minutesoruntilthelentilsaretender.Ifthereisstilltoomuchliquidforyourliking,turntheheatuptomedium-highandcookuntiltheyarethewayyoulikethem.Conversely,feelfreetoaddmorewateriftheygettoothickduringcooking.

Removefromtheheatandaddsaltandpeppertotaste.Ladleoverabout11/3cups(40g)freshbabyspinachanddrizzleeachservingwithbalsamicvinegar.Thiswilllightlycookthespinach.


ServingSuggestions&VariationsAddasearedplankoftofuortempehoraBakedCrispyChickpeaSeitanPatty(page22)ontop.

8

CASSEROLES,PASTAS,ANDMOREOne-DishMeals

One-dishmealsareperfectforweeknightdinners.YoucanevenassemblerecipesliketheChock-FullofVeggiesPotPieandEggplantLasagnathedaybeforeandjustdothecookingonceyougethomefromwork.Ifyoudidn’tplanahead,theStove-TopMac’nBeanycomestogetherquicklyandyoucanfeelgoodfeedingittoyourfamily.Thereareone-dishbeanandgraindishesforyoutotryoutaswell,soyoucanspendamonthortwojustonthischapter.

Inside-OutEnchiladaCasseroleWhiteBeanPotatoTartCreamyChickpeaandRiceCasseroleRoastedFallVeggiesandBeansTomatillo,Tomato,BlackBeans,andRiceChock-FullofVeggiesPotPieCheezyRootVegetableBeanBakeFlageoletCassouletLentilQuinoaBologneseSauceSun-DriedTomatoWhiteBeanWheatBallsBakedBeanyMacandCheezyEggplantWhiteBeanPastaSauceWhiteBeanLemonBasilStuffedShellsChickpeaandVegetableLoMeinBrownRiceFavaBeanRisottoSummerSolsticeOvenPestoRisotto(withWinterVariation)

EggplantLasagnawithWhiteBeanBasilSpreadCreamyHealthifiedVodkaSauceCoconutThaiBasilRiceNoodleswithTofuorChickpeasStove-TopMac’nBeanySuperEasyLentilBiryaniNewOrleansRedBeanJambalayaSuperSimpleMexicanQuinoawithBlackBeansLindaWatson’sAdzukiBeansJamaicanPurpleHullPeasandRicePineappleFriedRiceOvenChickpeaandSeasonalVeggieBiryaniCornbread-ToppedCasserole

Inside-OutEnchiladaCasseroleSOY-FREEOPTION* OIL-FREEOPTION** GLUTEN-FREE

Theseenchiladasweartheircheezinessontheoutsideandhavealltheflavorsofatypicalenchiladasauceontheinside.Changeuptheveggiesontheinsidedependingontheseasonorwhatyouhaveonhand.

2tablespoons(28ml)oliveoil(**usewaterorbroth)1/2smallonion,minced3clovesgarlic,minced1teaspoongroundcumin1teaspoonchilipowder

1teaspoonsmokedpaprika11/2cups(270g)dicedfreshtomatoesor1can(14.5ounces,or410g)Saltandpepper,totaste1can(15ounces,or425g)pintobeans,drainedandrinsed,or11/2cups(340g)choppedveggies1can(15ounces,or425g)blackbeans,drainedandrinsed,or11/2cups(340g)choppedveggies11/2cups(180g)dicedsummersquash12(6inch,or15cm)corntortillas1recipeVeganCashew-BeanQueso(page58)mixedwith1/2to1cup(120to235ml)nondairymilktomakeitpourable(*usesoy-free)

Preheattheovento350°F(180°C,orgasmark4).Oilan11×8-inch(28×20cm)casserolepan.

Heattheoilinalargesautépanovermediumheatandcooktheonionuntiltranslucent,about5minutes.Addthegarlicandspicesandsauté1minutemore.

Addthetomatoesandcookfor15to20minutes.

Transferthetomatomixturetoafoodprocessorandprocessuntilsmooth.Addsaltandpeppertotaste.

Inalargebowl,combinethetomatomixture,beans,andsummersquash.Thiswillbethefillingforthetortillas.

Softenthetortillasbyplacinginamicrowavefor15secondscoveredbyadamppapertowelorbyheatingtheminawarmsautépan.Thiswillhelpthemstaytogetherbetterwhenyourollthem.Hatethisstep?Justlayertortillasunderandoverthefillinginsteadofrollingthemup.

Spreadathinlayerofquesoonthebottomofthepreparedpan.Takeeachtortillaandaddafewtablespoons(45to55g)offilling,roll,andplaceseamsidedowninthepan.Repeatuntilthepanisfullandalltortillashavebeenused.Ifyouhavesomeextrafilling,justsprinkleitoverthetopofthetortillas.

Spreadtherestofthequesooverthetop,coverwithfoil,andbakeuntilheatedallthewaythrough,about30to45minutes.

YIELD:12enchiladasPERENCHILADA:186.8calories;3.8gtotalfat;0.5gsaturatedfat;8.2gprotein;31.6gcarbohydrate;8.4gdietaryfiber;0mgcholesterol.TOTALPREPTIME:15minutesTOTALCOOKINGTIME:45to60minutes

FancyBeanSubstitutes:RioZape,Goat’sEye,Cranberry,BlackCalypso,Vaquero

WhiteBeanPotatoTartGLUTEN-FREEOPTION* SOY-FREEOPTION** OIL-FREEOPTION***

Thistartlooksimpressivewhenmadeinaproperflutedtartpan.Itdoestakeabitofworktogetthecrustinallthenooksandcrannies,butit’sworthittoheartheooohsandahhs.

FORTHECRUST11/2cups(180g)wholewheatpastryflour(*usegluten-free)3/4cup(180g)unsweetenedveganyogurt(**useplaincoconutyogurt)2tablespoons(12g)nutritionalyeast1/4teaspoonsalt

FORTHEFILLING11/2cups(358g)cookedwhitebeansor1can(15ounces,or425g),rinsedanddrained1/2cup(120ml)unsweetenednondairymilk(**usesoy-free)1/4cup(24g)nutritionalyeastAfewdropsofliquidsmoke(optional)Saltandpepper,totaste2largepotatoesorequivalentbabypotatoes,boileduntiljusttender,thensliced(peelifnotorganic)Smokedpaprika,fortoppingSmokedsalt,fortoppingShreddedvegancheese(**omit)

Preheattheovento350°F(180°C,orgasmark4)andoilan11-inch(28cm)tartpan***orlinewithparchmentpaper.

Tomakethecrust,processalltheingredientsinafoodprocessoruntiltheyresemblecornmeal.Pressthecrustmixtureintothetartpan,pattingdownwithyourhand.

Tomakethefilling,addthebeans,milk,nutritionalyeast,andliquidsmoketoafoodprocessororblender.Processuntilsmooth.

Spreadthefillinginthetartcrustandtopwithalayerofpotatoslices.Topwithasprinklingofsalt,pepper,andpaprikaandthevegancheese.Bakefor20to30minutesoruntilthepotatoslicesarecookedthrough.

YIELD:8servingsPERSERVING(DOESNOTINCLUDEVEGANCHEESE):222.0calories;1.1gtotalfat;0.1gsaturatedfat;8.4gprotein;45.1gcarbohydrate;8.0gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:20to30minutes

ServingSuggestions&VariationsPrettythistartupwiththinlyslicedpurpleorredpotatoes.Also,youcanmakethefillingcreamierbyblending1/2cup(120g)tofuinwithit.


CreamyChickpeaandRiceCasseroleGLUTEN-FREE SOY-FREEOPTION* OIL-FREEOPTION**

Allfamiliesloveacreamycasserole.Thisonebringsbrownrice,mushrooms,andcarrotstogetherinacreamysaucerighttoyourtable.Thebestpartisthere’sverylittlehands-ontimeonceitgoesintotheoventobakeforanhour.

1to2tablespoons(15to28ml)oliveoil(**usewaterorbroth)1/2smallonion,minced2clovesgarlic,minced2cups(140g)choppedmushrooms1cup(130g)dicedcarrot(peeledifnotorganic)1cup(100g)choppedgreenbeansor(130g)greenpeas(freshorfrozen)11/2cups(246g)cookedchickpeasor1can(15ounces,or425g),rinsedanddrained1tablespoonDIYPoultrySeasoning(page29)1cup(185g)long-grainbrownrice21/2cups(570ml)water2tablespoons(12g)nutritionalyeast1/2cup(115g)veganunsweetenedyogurt,vegansourcream,*orCashewCream(page28)Saltandpepper,totaste

Preheattheovento350°F(180°C,orgasmark4).

HeattheoliveoilovermediumheatinaDutchovenoroven-safepot.Addtheonionandsautéuntiltranslucent,about5minutes.Addthegarlicandmushroomsandsautéfor5minutesmore.

Addthecarrot,greenbeans,chickpeas,poultryseasoning,brownrice,andwater.Mixwell,coverwithanoven-safelid,transfertotheoven,andbakefor60minutes.

Removefromtheoven,addthenutritionalyeastandyogurt,andmixwell.Tasteandaddsaltandpepperand/ormorepoultryseasoningifneeded.

YIELD:4servingsPERSERVING:287calories;9.4gtotalfat;1.2gsaturatedfat;11.0gprotein;41.6gcarbohydrate;8.3gdietaryfiber;0mgcholesterol.

TOTALPREPTIME:20minutesTOTALCOOKINGTIME:65minutes


RoastedFallVeggiesandBeansSOY-FREE GLUTEN-FREE OIL-FREEOPTION*

Thisone-dishmealwillbrightenupyourspiritswhenthedaysaregettingshortertoofast.Youcanaddotherveggiestouseupbitsandpiecesyouhaveinthefridge.

1pound(455g)brusselssprouts,endsandanyyellowleavesremoved1pound(455g)cauliflower(about1/2mediumhead),cutintofloretsthesizeofthebrusselssprouts11/2cups(269g)cookedwhitebeansor1can(15ounces,or425g),rinsedanddrained1/4cup(60ml)balsamicvinegar1/4cup(60ml)water2teaspoonsmaplesyrup

1teaspoonDijonmustard1tablespoonoliveoil(*omit)2(2inch,or5cm)sprigsfreshrosemaryor1/4teaspoonground3(2inch,or5cm)sprigsfreshthymeor1teaspoondriedSaltandpepper,totaste

Preheattheovento400°F(200°C,orgasmark6)andoila2-quart(1.8L)casseroledishor*useanonstickdish.

Ifthebrusselssproutsarelargerthan1/2inch(1.3cm),cutintoquarters;otherwise,cutinhalf.Combinethebrusselssprouts,cauliflower,andbeansinthecasseroledish.

Inasmallbowl,combinethebalsamicvinegar,water,maplesyrup,Dijonmustard,andoliveoilandpourovertheveggies.Burytheherbsprigsinthemixture.Ifyouareusingdriedherbs,youcanmixthemintothesauce.

Topwithasprinklingofsaltandpepperandbake,covered,for40minutes,andthenuncoverandcookfor30moreminutes.

Ifthecauliflowerisstillnotdone(itistoohardtopiercewithafork),coverandcookanadditional10to20minutes.

Removetheherbstems,taste,andaddmoresaltorpepperifneeded.



Tomatillo,Tomato,BlackBeans,andRiceSOY-FREE GLUTEN-FREE OIL-FREEOPTION*

Thisisasupereasyweekenddinnerthathasthewonderfulflavorsoftomatillos,tomatoes,andcumin.Addchoppedseasonalveggiestocustomizeitevenmore.

1to2tablespoons(15to28ml)oliveoil(*usewaterorbroth)1/2smallonion,minced3clovesgarlic,minced11/2cups(198g)dicedtomatillos(husksremoved)11/2cups(270g)dicedtomatoesor1can(14.5ounces,or410g)11/2cups(258g)cookedblackbeansor1can(15ounces,or425g),rinsedanddrained1jalapeñopepper,seededandminced,or1/2teaspoonjalapeñopowder1teaspoonsmokedpaprika

1teaspoonmarjoram1/2teaspoongroundcumin1/2teaspoonchipotlepowder1cup(185g)long-grainbrownrice2cups(475ml)waterSaltandpepper,totasteChoppedfreshcilantro,forservingHotsauce,forserving

Heattheoilinalargesaucepanovermediumheat.Addtheonionandcookuntiltranslucent,about5minutes.Addthegarlicandsautéanotherminuteortwo.

Addthetomatillos,tomatoes,beans,jalapeño,paprika,marjoram,cumin,andchipotleandcover.Cookuntilthetomatillosbreakdown,about15minutes.

Addthericeandwaterandbringtoaboiloverhighheat.Turntheheatdowntolowandcover.Cookuntilthericeisdone,45to60minutes.

Tasteandseasonwithsaltandpepper.Servetoppedwiththecilantroandthehotsauceontheside.



Chock-FullofVeggiesPotPieGLUTEN-FREEOPTION* SOY-FREEOPTION** OIL-FREE

Youcanmakeonelargepieorcreateminipiesandfreezeafewforlater.

FORTHEVEGGIES11/2cups(165g)dicedpotatoes(peeledifnotorganic)1cup(130g)frozenmixedvegetablesoracombinationof1/3cup(51g)corn,1/3cup(43g)dicedcarrots,and1/3cup(35g)greenbeans,cutsmall

FORTHESAUCE2tablespoons(28ml)water1/4cup(18g)mincedmushrooms2tablespoons(20g)mincedonion2clovesgarlic,minced

1teaspoonmarjoram1/4teaspoonsmokedpaprika1cup(235ml)unsweetenednondairymilk(**usesoy-free)1to2tablespoons(8to16g)flour*or1to2teaspoonsarrowrootpowder11/2cups(266g)cookedkidneybeans1tablespoon(6g)nutritionalyeastSaltandpepper,totaste

FORTHECRUST2cups(240g)wholewheatpastryflour(*usegluten-free)3/4to11/4cups(180to290g)unsweetenedveganyogurt(**useplaincoconutyogurt)3/4teaspoonpepper

Preheattheovento350°F(180°C,orgasmark4)andoila9-inch(23cm)piepan***orlinewithparchmentpaper.

Tomaketheveggies,fillalargesaucepanhalfwaywithwater,addtheveggies,andbringtoaboil.Lowertheheattoasimmerandcookuntilthepotatoescanjustbepiercedwithafork,about10minutes.Drain,rinseundercoldwatertostopthecooking,andaddtoalargemixingbowl.

Tomakethesauce,heatasautépanovermediumheatandaddthewater,mushrooms,onion,andgarlic.Cookuntilthemushroomsstarttoreleasetheirliquidandtheonionisjuststartingtobrown,about5minutes.Addthemarjoram,paprika,andmilktothepan.Increasetheheattomedium-highandwhiskintheflour.Youwanttoreducethesaucejustabit.

Stirinthebeans,nutritionalyeast,salt,andpepperandthenmixinwiththecookedveggies.

Tomakethecrust,addalltheingredientstoafoodprocessorandpulseuntiltheyogurtisincorporatedandthemixturebeginstolooklikecornmeal.Startwiththesmalleramountofyogurtandgofromthere.Ifyouryogurtisthinner,you’llneedlessthanifitisthick.Pourontoaflouredcuttingboardandkneaduntilalltheflourisincorporated,justaminuteortwo.

Dividethedoughinto2equalpieces.Rolloneoutintoathincircleandplaceinthepiepan.

Pourthefillingintothepiecrust.Rollouttheotherhalfofthedoughandplaceontopofthefilling.Cutanydoughthathangsoverthepiepan.Goaroundthepieandcrimpthetwocruststogetherwithyourfingers.Cutafewslitsinthetopcrustwithaknife.

Bakefor30to45minutesoruntilthecrustisbrownedandcookedthrough.


CheezyRootVegetableBeanBakeSOY-FREEOPTION* GLUTEN-FREEOPTION** OIL-FREEOPTION***

Thereisnothingmorecomfortingthanaheartybowlofpotatoesandbeans.ThisrecipeaddsturnipsandrutabagastothemixtohelpyouuseupyourwinterCSA.Feelfreetoleaveouttheonesyoudon’thaveonhandandsubstitutemorepotatoes.

2cups(300g)peeledanddicedturnip2cups(300g)peeledanddicedrutabaga2cups(220g)dicedpotato(peeledifnotorganic)11/2cups(355ml)nondairymilk(coconutismyfavoriteforthis)(*usesoy-free)1/2cup(48g)nutritionalyeast1/2teaspoonoregano1/2teaspoonthyme1/2teaspoonbasil1/4teaspoongroundrosemaryor1/2teaspoondried1/2teaspoonsmokedpaprika2tablespoons(16g)flour**or2teaspoonsarrowrootpowder3cups(531g)cookedkidneyorpintobeansor2cans(15ounces,or425geach),rinsedanddrainedSaltandpepper,totaste

Preheattheovento350°F(180°C,orgasmark4)andoila2-quart(1.8L)casseroledish***oruseanonstickdish.

Fillalargesaucepanabouthalfwaywithwater,addthedicedrootveggies,andbringtoaboiloverhighheat.Lowertheheattomediumafteritreachesarollingboilandcookuntiltheveggiesaretender,about10minutes.Draininacolanderandthentransfertoalarge,heat-resistantmixingbowl.

Meanwhile,heatthenondairymilkinalargesautépanovermediumheatandwhiskinthenutritionalyeastandspices.Heatalmosttoaboilandthenwhiskintheflour.Keepwhiskingandcookuntilthesaucebeginstothicken.Removefromtheheat.Thesaucewillthickenupmoreasthecasseroleisbaked.

Addthesauceandbeanstothebowlwiththerootveggiesandstirtocombine.Taste,addsaltandpepper,andthentransfertotheoiledcasseroledish.Bake,covered,for20minutes.Removethecoverandbakefor20moreminutesor

untiltheveggiescaneasilybepiercedwithaknife.

YIELD:6servingsPER2-CUP(455G)SERVING:234.3calories;1.3gtotalfat;0.2gsaturatedfat;13.7gprotein;43.6gcarbohydrate;9.3gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:60minutes


FlageoletCassouletSOY-FREE OIL-FREEOPTION* GLUTEN-FREEOPTION**

Imagineanoven-cookedsmokystewtoppedwithcrunchybreadcrumbs.That’swhatcassouletisallabout.TheflageoletbeansarethetraditionalbeanusedinthisFrenchdish,butanywhitebeancanbesubstituted.

1to2tablespoons(15to28ml)oliveoil(*usewaterorbroth)1/2smallonion,minced5clovesgarlic,chopped2stalkscelery,chopped,or1/2teaspoonceleryseeds1largecarrot,diced(peeledifnotorganic)

2cubesveggiebouillon5cups(1.2L)water2BakedCrispyChickpeaSeitanPatties(page22),cubed,**or2cups(496g)pressedandcubedtofu11/2cups(322g)driedflageoletbeansorotherdriedwhitebean

1bayleaf1/2teaspoonliquidsmoke4(2inch,or5cm)sprigsfreshthymeor1teaspoondried1(2inch,or5cm)sprigfreshrosemaryor1/4teaspoongrounddried1(2inch,or5cm)sprigfreshoreganoor1/2teaspoondried1cup(115g)wholewheatbreadcrumbs(**usegluten-free)Saltandpepper,totaste


HeattheoilovermediumheatinaDutchoven.Oncehot,addtheonionandcookuntiltranslucent,about5minutes.Addthegarlicandceleryandcookfor2minutes.Nextaddthecarrot,bouillon,water,seitan,beans,bayleaf,andliquidsmoke.Increasetheheattohighandbringtoaboil.

Onceit’sboiling,addthethyme,rosemary,andoregano.Coverandbakefor11/2to2hoursoruntilthebeansaretender.Checkevery40minutesorsotoseewhetherthebeansareready.

Removefromtheoven,removethebayleafandherbsprigs,spreadthebreadcrumbsonthetop,returntotheoven,andbake,uncovered,for15moreminutesoruntilthebreadcrumbsarebrownandcrispy.

YIELD:6servingsPER1-CUP(225G)SERVING:425.4calories;6.1gtotalfat;5.6gsaturatedfat;20.0gprotein;69.7gcarbohydrate;20.9gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:2to21/2hours

ServingSuggestions&VariationsIfyouwanttousecannedwhitebeansinsteadofdried,usetwocans(15ounces,or425geach),rinsedanddrained,andreducethewaterto11/2cups(355ml).Justsautétheveggiesandbakefor30to45minutes.

FancyBeanSubstitutes:EuropeanSolider,Vallarta,AlubiaBlanca

LentilQuinoaBologneseSauceSOY-FREE GLUTEN-FREEOPTION*

Thishearty,protein-richsauceservesacrowd,oritcanbeastapleyoumakeeverymonthorso,freezinganyleftoverssotheywillbethereforyouduringthosecrazyweeks.

1cup(192g)lentils(green,brown,orbeluga)3mediumcarrots(peeledifnotorganic),eachcutinto4largepieces1to2cups(235to475ml)water2tablespoons(28ml)oliveoil1/2smallonion,chopped1bellpepper,cored,seeded,andchopped3clovesgarlic,chopped1can(20ounces,or560g)crushedtomatoes,or3cups(750g)homemadepuréeplus2teaspoonsdriedbasil

11/2teaspoonsdriedoregano1tablespoon(2g)driedbasil1/2teaspoonredpepperflakesorcrusheddriedchiles(optional)1smallbunchkale,stemsremovedandtornintosmallpieces(about3cups[201g])(optional)1/2cup(87g)quinoa,rinsedwell1/2cup(120ml)redwineor2tablespoons(28ml)balsamicvinegarSaltandpepper,totasteCookedpasta,forserving(*usegluten-free)

Addthelentils,carrots,andwatertoalargesouppot.Turntheheattohigh,cookuntilthemixtureissimmering,andthendecreasetolowandcover.Cookuntilthelentilsaretender,20to30minutes.

Whilethelentilscook,heattheoilinasautépanovermediumheat.Addtheonionandsautéuntiltranslucent,about5minutes.Thenaddthebellpepperandgarlicandsautéfor1minutemore.

Oncethecarrotsandlentilsarecookedremovethecarrotsfromthepotoflentilsandaddthemtoafoodprocessororblenderalongwiththetomatoes,oregano,basil,redpepperflakes,kale,andsautéedveggies,andpuréeuntilsmooth.

Atthesametime,addthequinoaandredwinetothepotoflentils.Turntheheat

tomedium,cookuntilitstartstosimmeragain,andthencoveranddecreasetheheattolow.Cookuntilthequinoastarttoshowtheirwhitetails.

Addthepuréetothelentil-quinoamixtureandcook,covered,overlowheatuntilthesaucemeldsandheatsthoroughly,about20minutes.


Sun-DriedTomatoWhiteBeanWheatBallsSOY-FREE OIL-FREEOPTION*

Ialwayskeepabatchoftheseinthefreezerforquickandeasywheatballsubsortostretchapastadishwhenunexpectedguestscomeover.Thewheatglutengivesthemameatytextureandthesun-driedtomatobitsmakelittleflavorexplosionsinyourmouth.ServeontopofpastacoveredwithpastasauceorinahoagierollcoveredwithtomatosauceandshreddedDaiyamozzarella.

1/4cup(14g)sun-driedtomatoes11/2cups(358g)cookedwhitebeansor1can(15ounces,or425g),rinsedanddrained1/4to1/2cup(60to120ml)waterorbroth1/4cup(36g)almonds1cup(120g)vitalwheatglutenflour3tablespoons(18g)nutritionalyeast1teaspoondriedbasil

1teaspoondriedoregano1/2teaspoongarlicpowderor2cloves,mincedSaltandpepper(Iusedsmokedsalt),totaste1/4to1/2cup(24to47g)oatbran,breadcrumbs,or(29to58g)wheatgerm

Preheattheovento375°F(190°C,orgasmark5).Greaseasheetpan*orlinewithparchmentpaper.

Inafoodprocessor,pulverizethesun-driedtomatoes(orpuréeiftheyarepackedinoil).Addthebeansand1/4cup(60ml)ofthewaterandpurée.

Addtherestoftheingredientsexcepttheoatbranandprocessuntilwellcombined.Addtheremaining1/4cup(60ml)waterifneeded,butleaveitoutifthemixtureisjustright.Atthispointyouwanttobeabletokneadthemixtureandrollitintoballs.

Spread1/4cup(24g)oftheoatbranonacuttingboard.Topwithballmixtureandkneadforaminuteortwountilallofthedoughisthesameconsistency.

Cutthedoughinto24similar-sizepieces.Iuseadoughcutter,butadinnerknifeworksjustfine.Rollintoballs.Spreadtheremaining1/4cup(24g)oatbranonthecuttingboardandrolltheballsinit.

Placetheballsonthepreparedpanandbakefor15minutes.Turnthemoverandbakefor5to10minutesmore.

YIELD:24ballsPERBALL:47.5calories;0.8gtotalfat;0.1gsaturatedfat;5.7gprotein;5.4gcarbohydrate;2.1gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:20to25minutes


BakedBeanyMacandCheezySOY-FREEOPTION* GLUTEN-FREEOPTION** OIL-FREEOPTION***

Thisisamacandcheeseyoucanfeelgoodaboutservingyourfamily.Theturnipmimicsthesharpnessofcheese,puréedwhitebeanscreatethebaseoftheno-creamsauce,andthecarrotscoloritorangeandaddabitofsweetness.

2carrots,cutintolargepieces3smallsaladturnips,leftunpeeled,or1smallregularturnip,peeled,cutintolargepieces2cups(210g)uncookedwholewheatmacaroni(**usegluten-free)11/2cups(358g)cookedwhitebeansor1can(15ounces,or425g),rinsedanddrained1cup(235ml)unsweetenednondairymilk(*usesoy-free)1/4cup(24g)nutritionalyeast

1teaspoondriedbasil1clovegarlic,minced1/2teaspoonsmokedpaprikaSaltandpepper,totaste3/4cup(86g)wholewheatbreadcrumbs(**usegluten-free)1/2cup(50g)EasyAlmondParm(page27)orstore-boughtveganParmesancheese

Preheattheovento350°F(180°C,orgasmark4).Oilacasseroledish***oruseanonstickpan.

Addthecarrotsandturnipstoasaucepan,coverwithwater,andcookovermediumheatuntileasilypiercedwithafork,10to15minutes.

Whiletheveggiesarecooking,bringalargesaucepanofwatertoaboil.Cookthepastaabout3minuteslessthanthedirectionsonthepackage.Drainandsetaside.

Inafoodprocessor,combinethebeans,milk,nutritionalyeast,basil,garlic,smokedpaprika,andcookedveggies.Puréeuntilsmooth.Tasteandseasonwithsaltandpepper.

Givethepastaaquickrinseundercoldwatertowashawaythestarchandkeepitfromstickingtogether.Addtoamixingbowl,pourthesauceover,stirtocombine,andthentransfertothepreparedcasseroledish.

Bakefor20minutesandthentopwiththebreadcrumbsandsomeofthealmondparm.Bakeuntilthetoppingiscrisp,15to20minutes.



EggplantWhiteBeanPastaSauceSOY-FREEOPTION* GLUTEN-FREE OIL-FREEOPTION**

Youmakethisheartypastasauceintheoven.Nostirringisneeded,soitcookswhileyoudootherchoresaroundthehouse.Itfreezesgreat.

1can(28ounces,or785g)crushedtomatoeswithbasilor3cups(540g)dicedfreshtomatoeswiththeirjuice

1/4cup(24g)nutritionalyeast1/4cup(60ml)unsweetenednondairymilk(*usesoy-free)2tablespoons(5g)choppedfreshbasil2teaspoonsthyme

1teaspoonoregano1/2teaspoongroundrosemarySaltandpepper,totaste3cups(537g)cookedwhitebeansor2cans(15ounces,or425geach),rinsedanddrained3cups(246g)finelydicedeggplant

Preheattheovento350°F(180°C,orgasmark4).Oilan11×8-inch(28×20cm)casserolepan**oruseanonstickpan.

Combineeverythingexceptthebeansandeggplantinalargemixingbowl.Addsaltandpeppertotaste.Stirinthebeansandeggplant,mixwell,andthenspreadinthecasserolepanandcoverwithfoil.Bakefor60minutesuntiltheeggplantistender.

YIELD:10cups(2.5kg)PER1-CUP(225G)SERVING:136.8calories;0.7gtotalfat;0.1gsaturatedfat;9.0gprotein;26.0gcarbohydrate;6.7gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:60minutes

ServingSuggestions&VariationsYoucouldmakethisintheslowcooker,butthebeanswillbreakdownmore.Ifthat’sokaywithyou,cookonlowfor8to9hours.


WhiteBeanLemonBasilStuffedShellsSOY-FREEOPTION* GLUTEN-FREEOPTION** OIL-FREEOPTION***

Theseareagreatweekenddinner.Youcandoubletherecipeandfreezethesecondbatchforaquickweeknightdinner.Ilovetheextralemonyflavoroflemonbasil,butyoucanuseanybasil.

3cups(537g)cookedwhitebeansor2cans(15ounces,or425geach),rinsedanddrained1/2cup(120ml)unsweetenednondairymilk(*usesoy-free)1/2cup(20g)choppedfreshbasil(trylemonbasil),thyme,orarugula1/4cup(24g)nutritionalyeastSaltandpepper,totaste1can(28ounces,or785g)crushedtomatoes(withbasil,ifpossible)or3cups(540g)dicedfresh

1teaspoonoregano1/2teaspoongroundrosemary1/2teaspoongranulatedgarlicor1clovegarlic,minced20largepastashells,cookedandcooled(**usegluten-free)

Preheattheovento350°F(180°C,orgasmark4).Oilan11×8-inch(28×20cm)casserolepan***oruseanonstickpan.

Putthebeans,milk,basil,andnutritionalyeastinafoodprocessorandprocessuntilsmooth.Seasonwithsaltandpepper.Thisisyourshellfilling.

Inabowl,combinethecrushedtomatoesandherbs.Thiswillbeyoursauce.Youcansubstitutebottledorhomemadepastasauceinitsplace.

Spreadhalfofthetomatosauceonthebottomofthepreparedpan.Takeeachshellandaddaheapingtablespoon(15g)offillingandplaceinthepan.Repeatuntilthepanisfullandalltheshellshavebeenused.

Spreadtherestofthesauceoverthetop,coverwithfoil,andbakeuntilheatedthrough,about30minutes.

YIELD:20shellsPERSHELL:103calories;0.6gtotalfat;0.2gsaturatedfat;5.4gprotein;19.6gcarbohydrate;2.9gdietaryfiber;0mgcholesterol.TOTALPREPTIME:25minutesTOTALCOOKINGTIME:30minutes


ChickpeaandVegetableLoMeinSOY-FREEOPTION* GLUTEN-FREEOPTION** OIL-FREE

Thisisstay-infoodatitseasiest.Makeapineapplegingergarlicsauce,boilthepastaandafewveggies,andthentherestgetsaquicksautéinawokorlargesautépan.

FORTHESAUCE1tablespoon(8g)gratedginger3clovesgarlic,minced1/2cup(85g)pineapplechunks1cup(235ml)pineapplejuice2tablespoons(28ml)soysauce(usecoconutaminosor*gluten-freesoysauce)1tablespoon(15ml)ricewinevinegarorbrownricevinegar

FORTHELOMEIN8ounces(225g)wholewheatspaghetti(**usegluten-free)2carrots,julienned(peeledifnotorganic)2cups(142g)broccoliflorets1cup(120g)choppedsummersquash1stalkcelery,julienned1/2bellpepper,cored,seeded,andchopped2cups(140g)shreddedcabbage11/2cups(246g)cookedchickpeasor1can(15ounces,or425g),rinsedanddrained

Bringapotofwatertoaboiloverhighheat.

Tomakethesauce,addalltheingredientstoafoodprocessorandpuréeuntilsmooth.

Oncethewaterisboiling,addthepastaandcarrots.Lowertheheattomedium-highandcookpastaaccordingtothepackagedirections.Addthebroccoliabout3minutesbeforethepastaisdone.Youwanttoprecookitjustabitbecauseitwillcookmoreinthesauce.Cookuntilthepastaisaldenteorthewayyoulikeit.Drainthepastaandveggies.

Heatalargesautépanorwokovermediumheat,addthesauce,summersquash,

celery,bellpepper,andcabbage.Cookforabout10minutes,thenaddthecookedpasta,carrots,broccoli,andchickpeas,andstirtocombineandheatthrough,about10minutes.

YIELD:4servingsPER2-CUP(455G)SERVING:398.0calories;3.6gtotalfat;0.2gsaturatedfat;14.5gprotein;86.3gcarbohydrate;14.3gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:45minutes

ServingSuggestions&VariationsSwitchupthesaucebyaddingredpepperflakesorsrirachatospiceitup,orchangeoutthepineapplefororangechunksandorangejuiceforanothervariation.


BrownRiceFavaBeanRisottoSOY-FREE GLUTEN-FREE OIL-FREEOPTION*

Short-grainbrownriceisstarchyenoughtomakearisotto.Itwillnotbeexactlythesameasthetraditionalone,butit’sawfullyclose.Justvarytheveggies(andtypeofbean)tomatchtheseasonandeatthisallyear-round.

3veggiebouilloncubes6to7cups(1.4Lto1.6L)water1to2tablespoons(15to28ml)oliveoil(*usewaterorbroth)1/2smallonion,minced2clovesgarlic,minced1cup(190g)short-grainbrownrice2or3mediumcarrots,sliced(peeledifnotorganic)1/4cup(38g)mincedredbellpepper11/2teaspoonsoregano11/2teaspoonsmarjoram1cup(170g)frozenfavabeans1/2teaspoonlemonzestSaltandpepper,totaste

STOVE-TOPDIRECTIONS*Dissolvethebouilloncubesin6cups(1.4L)ofthewatertomakebroth.

Heattheoliveoilinasouppotovermediumheat.Addtheonionandsautéuntiltranslucent,about5minutes.Addthegarlic,rice,carrots,bellpepper,oregano,andmarjoram.Sautéfor2or3minutesmore.

Nowstartaddingthebroth1/2cup(120ml)atatime,stirringcontinuously.Youwillcontinuedoingthisthroughoutthecookingprocess,whichwilltakeabout1hour.

Ataboutthe30-minutemark,addthefavabeansandlemonzest.Addthebroth1/2cup(120ml)atatimeuntilthericeiscookedbutstillhasabitofabite.Thefavasandcarrotsshouldbecookedatthispoint,too.Addsomeoralloftheremaining1cup(235ml)waterifneeded.

Tasteandseasonwithsaltandpepperormoreherbs.

SLOWCOOKERDIRECTIONSHeattheoliveoilovermediumheatinasouppot.Addtheonionandsautéuntiltranslucent,about5minutes.

Oilthecrockofaslowcookerandaddeverythingexceptforthelemonzest,salt,andpepper.Cookonhighfor11/2to21/2hours.Stirevery20to30minutes,

addingextrawaterifneeded.Adjusttheherbsandseasonwithsaltandpepper.

YIELD:4servingsPER1-CUP(225G)SERVING:202.0calories;7.9gtotalfat;1.0gsaturatedfat;6.0gprotein;27.5gcarbohydrate;6.3gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:60minutesforstovetop,or11/2to21/2hoursforslowcooker

FancyBeanSubstitutes:ScarletRunner,ChristmasLima,GoodMotherStallard

SummerSolsticeOvenPestoRisotto(withWinterVariation)SOY-FREE GLUTEN-FREE OIL-FREEOPTION*

Thiseasy,no-stirrisottoisfullofgarden-freshveggies.Thepestoreallyaddsaburstofflavor.Makingitintheovenmeansnostirringandnostandingoverahotstove!

1to2tablespoons(15to28ml)oliveoil(*usewaterorbroth)1/2smallonion,minced2clovesgarlic,minced21/2cups(570ml)water1/2cup(120ml)whitewineormorewater11/2cups(345g)Arboriorice1mediumzucchinioryellowsquash,cutintochunks1cup(150g)cherrytomatoes,cutinhalforquarters1cup(164g)cornkernels1cup(82g)Japaneseeggplantchunks11/2cups(246g)cookedchickpeasor1can(15ounces,or425g),rinsedanddrained1/4to1/2teaspoonblackpepper

FORTHEPESTOSAUCE1packedcup(24g)freshbasilleaves3tablespoons(45ml)water2tablespoons(12g)nutritionalyeastSalt,totaste


HeattheoliveoilinaDutchovenorotheroven-safepanovermediumheat.Addtheonionandcookuntiltranslucent,about5minutes.Addthegarlicandthensautéanotherminuteortwomore.

Addthewater,wine,andriceandturntheheatuptohigh.Onceitbeginstoboil,removefromtheheatandstirintheveggies,chickpeas,andblackpepper.

Coverandputintoovenfor35to45minutesoruntilthericeisaldente.You

don’twanttoovercookitbecauseitwillgetmushy.

Meanwhile,tomakethepestosauce,putalltheingredientsexceptthesaltintoafoodprocessorandpurée.Tasteandaddsalt.Youwantthesaucetobelooserthanatypicalpestosothatit’seasytomixintotherisotto.

Oncethericeisdone,removeitfromtheovenandstirinthepesto.Adjustsaltandpepperasneeded.


ServingSuggestions&Variations•Makethiswholegrainbyusingshort-grainbrownrice.•Usewintersquash,turnips,sweetpotato,orevenrutabagastowinterizethisdish.


EggplantLasagnawithWhiteBeanBasilSpreadSOY-FREEOPTION* GLUTEN-FREEOPTION** OIL-FREEOPTION***

Thisiseasytowhipupwhenalasagnacravinghits.Youcanadd1cup(248g)tofutothefillingtomakeitmorericotta-like.

FORTHESAUCE1can(28ounces,or785g)crushedtomatoes(withbasil,ifpossible)or3cups(540g)dicedfresh

1teaspoonoregano1/4teaspoongroundrosemaryor1teaspoondriedleavesSaltandpepper,totaste

FORTHEFILLING2recipesWhiteBeanBasilCheezySpread(page54)1/2cup(120ml)unsweetenednondairymilk(*usesoy-free)1mediumeggplant,thinlysliced1package(9ounces,or255g)wholewheatlasagnanoodles(**usegluten-free)


Tomakethesauce,combinealltheingredientstogetherinamixingbowl.

Tomakethefilling,addthewhitebeanspreadandnondairymilktoafoodprocessorandblend;thiswillmakeiteasiertospread.

Layersomesauceonthebottomofthepreparedpan,arrangealayeroftheeggplant,topthatwithalayerofthenoodles,andfollowthatwiththewhitebeanfilling.Repeatthelayers.Finally,topwithonemorelayerofeggplant,noodles,andsauce.Coverwithfoilandbakefor60minutesoruntilthecenterissteaming.



CreamyHealthifiedVodkaSauceSOY-FREEOPTION* OIL-FREE GLUTEN-FREEOPTION**

Thiscreamy,pinkpastasaucecomestogetherquicklyandfeelslikeadecadenttreat,butit’sreallygoodforyou.

11/2cups(358g)cookedwhitebeansor1can(15ounces,or425g),rinsedanddrained11/2cups(270g)dicedfreshtomatoesor1can(14.5ounces,or410g)1cup(235ml)unsweetenednondairymilk(*usesoy-free)1/3cup(80ml)vodka

2clovesgarlic2tablespoons(12g)nutritionalyeast1/4teaspoonredpepperflakesSaltandpepper,totaste6cups(840g)cookedwholewheatpasta,forserving(**usegluten-free)Handfuloffreshbasil,cutintoribbons

Addthewhitebeans,tomatoes,nondairymilk,vodka,garlic,nutritionalyeast,andredpepperflakestoafoodprocessorandpuréeuntilsmooth.

Pourintoasaucepanandcookovermediumheat,stirring,for10to15minutes,untilheatedthrough.Seasonwithsaltandpepper.Serveovercookedpastaandtoppedwithfreshbasil.

YIELD:6servingsPER1/2-CUP(115G)SERVING(DOESNOTINCLUDEPASTA):274calories;0.9gtotalfat;0.2gsaturatedfat;13.0gprotein;49.8gcarbohydrate;9.5gdietaryfiber;0mgcholesterol.TOTALPREPTIME:10minutesTOTALCOOKINGTIME:10to15minutes


CoconutThaiBasilRiceNoodleswithTofuorChickpeasSOY-FREEOPTION* GLUTEN-FREEOPTION**

Thesecreamynoodlesareperfecthotorcold,sotheygowitheveryseason!

1package(8.8ounces,or249g)thinricenoodles(sometimesknownasmaifun)1package(15.5ounces,or439g)tofu,pressedforatleast15minutesanduptoovernight,thencutintosmallcubes(*or3cups[492g]cookedchickpeasor2cans[15ounces,or425geach],rinsedanddrained)

FORTHESAUCE1cup(24g)freshThaibasilleaves2clovesgarlic,mincedZestandjuiceof1lime1can(14ounces,or400ml)lightcoconutmilk2tablespoons(28ml)soysauce(usecoconutaminosor*gluten-freesoysauce)1/2teaspoontamarindpaste1teaspoonsriracha(**usegluten-free)

Bringalargepotofwatertoaboil,addthericenoodles,andthenremovefromtheheat.Theywillbecookedinabout8to10minutes.Draininacolander.

Brownthetofuinahotsautépanorwokorbakeitina350°F(180°C,orgasmark4)oveninanoiledpanforabout15minutespersidetomakeitfirmandlightlybrowned.Youwantittohaveabitoftexture.(Warmupthechickpeasifyouaremakingthesoy-freeversion.)

Tomakethesauce,puréealltheingredientsinafoodprocessororblender.Inalargebowl(orthepotyoucookedthenoodlesin),mixthesaucewiththenoodles.

Servethesaucednoodlesinbowlstoppedwiththewarmtofuorchickpeas.


Stove-TopMac’nBeanySOY-FREEOPTION* OIL-FREE GLUTEN-FREEOPTION**

Thismac’ncheezisaperfectquickweeknightmeal.However,ifIknowI’mmakingitthenextday,I’llgoaheadandcookthecarrotsandkeeptheminthefridgeuntilI’mreadytousethem.Youcouldcookthemafewdaysbeforeifyou’vemadeamenuplan.

11/2cups(269g)cookedwhitebeansor1can(15ounces,or425g),rinsedanddrained2smallcarrots,cutintolargechunks(peeledifnotorganic)andcookeduntiltender1cup(235ml)unsweetenednondairymilk,plusextraifneeded(*usesoy-free)1/4cup(35g)cashews(optional)1/2cup(48g)nutritionalyeast

1teaspoonDijonmustard1/2teaspoongranulatedgarlicor2cloves,minced1/2teaspoonturmeric1/4to1/2teaspoonliquidsmoke(optional)Saltandpepper,totaste16ounces(455g)driedelbowpasta,forserving(**usegluten-free)

Addeverythingexceptthepasta,salt,andpeppertoafoodprocessororblenderandpuréeuntilsmooth.Tasteandseasonwithsaltandpepper.

Meanwhile,bringapotofwatertoaboil,addthepasta,andcookaccordingtopackagedirectionsuntilaldente.Draininacolanderandsetaside.Warmthesauceinthesamepotsothereislessclean-uplater.Afterthesauceiswarm,addthedrainedpastaandmixwell.Addextranondairymilk,ifneeded.Tasteandadjustthesaltandpepperonemoretime.


ServingSuggestions&VariationsThecashewsareoptional,sodon’tfretifyouhaveanutallergy!Theydoaddmorecreaminess,butthedishworksfinewithoutthem,too.

FancyBeanSubstitutes:BlackCalypso,Vaquero,PurpleRunner,EuropeanSolider,Vallarta,AlubiaBlanca

SuperEasyLentilBiryaniSOY-FREE GLUTEN-FREE OIL-FREE

Ifyou’vehadthelongestdayeverandstillneedtomakedinner,thisistherecipeforyou.Throweverythingintoapanoryourricecookeranddinnerwillbereadyinnotime!

11/2cups(279g)brownbasmatirice4cups(950ml)water,plusmoreifneeded1/2cup(96g)lentils1/4cup(35g)choppedcashews1/4cup(35g)raisins1/4cup(33g)minceddriedapricots

2teaspoonsmincedginger1/2teaspoonturmeric2clovesgarlic,minced

2bayleaves2cinnamonsticksor1/2teaspoonground3blackcardamompodsor1/2teaspoonground4wholeclovesor1/4teaspoonground8wholeblackpeppercornsor1/4teaspoonground10corianderseedsor1teaspoonground1/2teaspoongarammasala1/4teaspoonsalt

STOVE-TOPDIRECTIONSPutalltheingredientsexceptthesaltintoalargesaucepanandbringtoaboiloverhighheat.Coveranddecreasetheheattolowandcookuntilthericeandlentilsaretender,40to50minutes.Checkafter30minutesandaddmorewaterifneeded.

Addthesaltandadjustotherseasoningsifneededandremovethebayleaves,cinnamonsticks,andcardamompodsbeforeserving.

RICECOOKERDIRECTIONSThetwodifferencesbetweencookingthisonthestovetopandinyourricecookeristhatyouwilluse2cups(380g)brownbasmatirice(usethemeasuringcupthatcamewithyourricecooker)andaddwatertofillline2inyourricecookerplus1cup(235ml)waterinaregularmeasuringcup.

Putalltheingredientsintothericecookerandcookonthebrownricesettingifyouhaveone.

Whenyourricecookerbeeps,taste,addsalt,andtasteagain.Adjusttheotherseasoningsifneededandremovethebayleaves,cinnamonsticks,andcardamompodsbeforeserving.

YIELD:4servingsPER11/2-CUP(340G)SERVING:377.0calories;5.0gtotalfat;0.5gsaturatedfat;10.0gprotein;76.5gcarbohydrate;7.5gdietaryfiber;0mgcholesterol.TOTALPREPTIME:10minutesTOTALCOOKINGTIME:40to60minutes(untilyourricecookerbeeps)

NewOrleansRedBeanJambalayaGLUTEN-FREE OIL-FREEOPTION* SOY-FREEOPTION**

ThisriceandbeandishbringsNewOrleanstoyourtableandcanbemadewithstaplesyoualreadyhavearoundthehouse.Ilovetousesmokedtempehinthis,butyoucanusealittleliquidsmokeinsteadandgetthesameflavor.Thisdishisagreatwaytouseupbitsofleftoverveggies.

1to2tablespoons(15to28ml)oliveoil(*usewaterorbroth)1smallonion,minced2stalkscelery,minced,or1/2teaspoonceleryseeds4clovesgarlic,minced1mediumbellpepper,cored,seeded,andchopped1tablespoonCajunSpiceBlend(page29)11/2cups(270g)dicedtomatoesor1can(14.5ounces,or410g)11/2cups(266g)cookedkidneybeansor1can(15ounces,or425g),rinsedanddrained8ounces(225g)smokedtempeh(**orusedoubletheamountofbeansandadd1/2teaspoonliquidsmoke)2cups(weightwillvary)choppedseasonalveggies,suchassummersquash,greens,eggplant,andwintersquash

2veggiebouilloncubes3cups(700ml)water11/2cups(278g)brownriceSaltandpepper,totasteTabascoorotherhotsauce,forserving

Heattheoliveoilovermediumheatinalargesouppot.Addtheonionandcookuntiltranslucent,about5minutes.Addthecelery,garlic,andbellpepperandsautéanother3minutes.

Addtherestoftheingredientsexceptthesalt,pepper,andTabasco.Turntheheattomedium-highandbringalmosttoaboil.

Turntheheatdowntolowandcover.Cookuntilthericeisdone,about30to45minutes.Stirevery20minutesandaddmoreliquidifneeded.

Oncethericeisready,seasonwithsaltandpepper.AddmoreCajunseasoningifneeded.Iservethehotsauceonthesidebecauseofpickyeatersinmyhousehold,butfeelfreetoaddsomeinandservemoreontheside.



SuperSimpleMexicanQuinoawithBlackBeansSOY-FREE GLUTEN-FREE OIL-FREEOPTION*

Thisisarecipethat’sgoodasis.However,youcanaddextraseasonalveggies,tempeh,seitan,ortofuorevenchangethespices.Thinkofthisasastartingpointandseewhereyourcreativitytakesyou.

11/2cups(225g)choppedbellpepper3clovesgarlic,minced11/2cups(355ml)water11/2cups(270g)dicedtomatoesor1can(14.5ounces,or410g),undrained11/2cups(258g)cookedblackbeansor1can(15ounces,or425g),rinsedanddrained1cubevegetablebouillon

1to2teaspoonschilipowder1/2teaspoongroundcumin3/4cup(128g)quinoa,rinsedwellSaltandpepper,totaste

STOVE-TOPDIRECTIONS*Addalltheingredientsexceptthesaltandpeppertoamediumsaucepotwithalid.Bringtoaboiloverhighheatandthendecreasetheheattolowandcookfor15minutesoruntilthetailsunravelonthequinoa.That’sthesignalthatthey’rereadytoeat.

Seasonwithsaltandpepper.Tasteandaddmorechilipowderorcumin,ifneeded.

SLOWCOOKERDIRECTIONSThenightbefore:Preparetheveggiesandrinsethebeansifyouareusingcannedandkeepinthefridgeovernight.

Inthemorning:Addeverythingexceptthequinoatoanoiledslowcooker.Increasetheamountofwaterto21/2cups(570ml).Cookonlowfor6to10hours.(Youwilladdthequinoalater.)

About1to2hoursbeforeserving:Turntheslowcookertohighandaddthequinoa.Cookuntilyouseethequinoa’stailsunravel,about20minutes.That’sthesignalthatthey’rereadytoeat.Tasteandaddsalt,morecumin,extrachilipowder—whateveryouneedtodotomakeitthewayyoulikeit!

YIELD:4servingsPER11/2-CUP(340G)SERVING:254.3calories;2.6gtotalfat;0.1gsaturatedfat;11.6gprotein;46.5gcarbohydrate;9.3gdietaryfiber;0mgcholesterol.TOTALPREPTIME:15minutesTOTALCOOKINGTIME:20minutesforstovetop,6to10hoursforslowcooker


LindaWatson’sAdzukiBeansSOY-FREE GLUTEN-FREE OIL-FREEOPTION*

MyfriendLindaWatsonistheauthorofWildlyAffordableOrganic.Wemeetalmosteveryweektotalkaboutwhatwe’recookingup.Besuretotakealookathersite,www.cookforgood.com.

2clovesgarlic,minced1pound(455g)driedadzukibeansor41/2cups(1kg)cookedor3cans(15ounces,or425geach),rinsedanddrained

1largeonion,chopped

http://www.cookforgood.com

1to2teaspoonssalt1carrot,slicedinto1/4-inch(6mm)coins(peeledifnotorganic)6cups(1.4L)water

FORTHEORANGESAUCE2teaspoonssesame,peanut,orcanolaoil(*usewaterorbroth)2clovesgarlic,minced

2teaspoonsgratedginger1/2teaspoonchipotleorcayennepowder1largeonion,chopped4cups(280g)shreddedgreencabbageor2bellpeppers,cored,andthinlyslicedintobite-sizepiecesZestandjuiceof2orangesAbout5cups(975g)cookedbrownrice,forserving1orange,cutintowedges,forgarnish

YIELD:10servingsPER3/4-CUP(170G)SAUCE(DOESNOTINCLUDERICE):178.3calories;1.3gtotalfat;0.1gsaturatedfat;9.0gprotein;34.4gcarbohydrate;7.3gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:11/2to2hours

Putthegarlic,adzukibeans,onion,salt,carrot,andwaterintoasouppot.Coverthepot,bringtoaboiloverhighheat,andthenreducetheheattoalowsimmerandcookfor11/2to2hours.Thisiswhenthebeanswilljuststarttobecometender,whichiswhenit’stimetomakethesauce.(Thiscouldtakelongerifyourbeansareolder.)

Tomakethesauce,heatthesesameoilinalargeskilletovermedium-lowheat.Addthegarlic,ginger,andchipotlepowderandcookuntilfragrant,about20seconds.Addtheonion,stir,andcookuntilsoft,about5minutes.

Addthecabbageandorangezestandjuicetotheonionmixture,stirtocombine,andcookuntilthecabbageistender,5to10minutesmore.

Meanwhile,ifthebeansaretoowatery,youcaneitherdrainthemorremovethelidandallowtheextraliquidtoevaporate.

Spoonthebeansovertherice,ladlethesauceontop,andgarnishwiththeorangewedges.

JamaicanPurpleHullPeasandRiceSOY-FREE GLUTEN-FREE OIL-FREEOPTION*

Purplehullpeas,pigeonpeas,andcowpeasareallcrowderpeas.Theyareuniqueinthattheirshellsarenotedible.However,thispeas-and-ricedishisveryedibleandfullofboldflavors.

1to2tablespoons(15to28ml)oliveoil(*usewaterorbroth)1/2smallonion,minced2clovesgarlic,minced

1teaspoongratedginger11/2cups(308g)purplehullpeasorpigeonpeas,freshorfrozen11/2cups(355ml)water1can(14ounces,or400ml)lightcoconutmilk3(2inch,or5cm)sprigsfreshthymeor1teaspoondried1/4teaspoonallspice1/4teaspoonhabaneropowder

1cubeveggiebouillon1/4teaspoonlimezest11/2cups(278g)long-grainred,brown,orwhitericeSaltandpepper,totaste


Heattheoliveoilovermediumheatinasouppot.Addtheonionandsautéuntiltranslucent,about5minutes.Addthegarlicandgingerandsautéforanadditional2or3minutes.

Addtherestoftheingredientsexceptthesaltandpepper.Bringtoaboiloverhighheatandthenturntheheattolowandcover.Cookfor20to45minutesoruntilthericeisready.Ifyouusewhiteorredrice,itwillbecloserto20minutes,andifyouusebrownrice,itwilltakeupto45minutes.Tasteandseasonwithsaltandpepper.

FancyBeanSubstitutes:Flageolet,Yellow-EyedPeas,Adzuki

PineappleFriedRiceSOY-FREEOPTION* GLUTEN-FREEOPTION** OIL-FREEOPTION***

Thisismyfavoritewaytouseleftoverrice.Chockfullofveggiesandpineappleandeitheredamameorchickpeas,itmakesforaquickmeal.

FORTHESAUCE4tablespoons(32g)gratedginger6clovesgarlic,minced

1teaspoontamarindpaste2tablespoons(28ml)soysauce(usecoconutaminosor*gluten-freesoysauce)2tablespoons(28ml)water

FORTHERICE1to2tablespoons(15to28ml)sesameoil(***usewaterorbroth)1/2smallonion,minced1bellpepper,cored,seeded,andminced2cups(330g)pineapplechunks1pound(455g)shellededamame(*usechickpeas)1can(15ounces,or425g)babycorn,rinsedanddrained1cup(150g)greenpeas,freshorfrozen6cups(1.2kg)coldcookedbrownrice

Tomakethesauce,inasmallbowl,mixtheingredientstogetherandsetaside.

Heattheoilinalargesautépanorwokovermedium-highheat.Addtheonionandsautéuntiltranslucent,about5minutes.Thenaddthebellpepper,pineapple,edamame,andbabycornandcookuntilthemixtureisheatedthrough,about10minutes.

Addthesauce,greenpeas,andcoldriceandcook,stirringconstantlysonothingsticks.Oncethericeishot,thepeasshouldbecooked,andit’sreadytoserve.Thatshouldtake5to10minutes.

YIELD:6servingsPER2-CUP(455G)SERVINGWITHEDAMAME:391.0calories;9.8gtotalfat;1.2gsaturatedfat;13.9gprotein;63.7gcarbohydrate;10.4gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:20to25minutes


OvenChickpeaandSeasonalVeggieBiryaniSOY-FREE GLUTEN-FREE OIL-FREEOPTION*

IlovedishesIcanmakethenightbefore,keepinthefridge,andthenpopintheovenwhenIgethomefromwork.Thisisoneofthose.Youcouldevenmakeasecondoneandkeepitinthefreezerfordinneranothernight!

1to2tablespoons(15to28ml)oliveoil(*usewaterorbroth)1/2smallonion,minced2clovesgarlic,minced1teaspoongarammasala1teaspoongroundcumin

1teaspooncoriander1/2teaspoonturmeric1/2teaspoongroundcinnamon1tablespoon(8g)gratedginger11/2cups(270g)dicedtomatoesor1can(14.5ounces,or410g)1/2cup(120ml)water4cups(weightwillvary)mixedseasonalveggies,dicedorcutintosmallpieces11/2cups(246g)cookedchickpeasor1can(15ounces,or425g),rinsedanddrained1/2cup(75g)raisins6cups(1.2kg)cookedlong-grainbrownrice

Preheattheovento350°F(180°C,orgasmark4).Oilan11×8-inch(28×20cm)bakingdish*oruseanonstickpan.

Heattheoilinalargesaucepanovermediumheat.Addtheonionandcookuntiltranslucent,about5minutes.Addthegarlic,garammasala,cumin,coriander,turmeric,andcinnamonandsautéaminuteortwomoreuntilthespicesbecomemorefragrant.

Addtheginger,tomatoes,water,andanylong-cookingveggies.Coverandcookuntiltheveggiescanjustbepiercedwithafork,butarenotcompletelycooked.Theywillcookmoreintheoven.Thenaddanydelicateorquick-cookingveggies,thechickpeas,andtheraisinsandcook,uncovered,for3to5minutes.

Spreadhalfofthericeinthebottomofthebakingdish,spreadthevegetablemixtureontop,andthenspreadtheremainingriceontop.Bakefor20to30minutesuntilthericeiswarm.(Thiswilltakealongerifthericewascoldfromthefridge.)


ServingSuggestions&Variations

SeasonalVeggieIdeas:•SPRING:Asparagus,favabeans,babyturnips,greens,carrots•SUMMER:Eggplant,bellpepper,summersquash,corn•FALL:Sweetpotato,greens,wintersquash,beetsandbeetgreens•WINTER:Turnips,rutabagas,bokchoy,cabbage,collards,potato

Cornbread-ToppedCasseroleSOY-FREEOPTION* GLUTEN-FREEOPTION** OIL-FREEOPTION***

ThisisoneofthefirstdishesImadewhenIwentmeatlessalmostthirtyyearsago.

FORTHECASSEROLEFILLING41/2cups(1kg)cookedbeans—acomboofkidney,black,andpinto—or3cans(15ounces,or425geach),rinsedanddrained

11/2cups(270g)cookeddicedtomatoesor1can(14.5ounces,or410g)1/2to1teaspoonjalapeñosaltorpowderor1freshjalapeño,seededandminced1/2teaspoongroundcumin1/2teaspoonoregano1/2teaspoonchilipowder1/2teaspoongranulatedgarlicor2clovesgarlic,minced1/4teaspoonchipotlepowderorliquidsmoke1/4teaspoonguajillopowderoryourfavoritechilepowder

FORTHECORNBREADTOPPING11/2cups(355ml)unsweetenednondairymilk(*usesoy-free)2tablespoons(14g)groundflaxseedsmixedwith1/4cup(60ml)warmwater1cup(140g)cornmeal1/2cup(60g)wholewheatpastryflour(**usegluten-free)1/2teaspoonbakingpowder1/4teaspoonbakingsoda1/4teaspoonsalt


Tomakethefilling,mixalltheingredientstogetherinalargebowlandthenspreadthemixinthepreparedpan.

Tomakethecornbreadtopping,combinethemilkandwaterinonebowlandthecornmeal,flour,bakingpowder,bakingsoda,andsaltinanotherbowl.Thenaddthewetingredientstothedry,mixwell,andspreadevenlyoverthefillinginthepan.

Bake,uncovered,for45to60minutesoruntilthemiddleofthecornbreadisfirm.


ServingSuggestions&VariationsAddmoreveggiesorswitchupthebeansdependingonwhatyouhave.

FancyBeanSubstitutes:RioZape,Goat’sEye,Cranberry,BlackCalypso,Vaquero

9

BEAN-A-LICIOUSSWEETTREATSDessertsThatLoveBeans

Beansworkgreatindesserts.Ifyouusepuréedwhitebeansorredlentils,theyfadeintothebackgroundflavor-wise,buttheycometotheforefrontwithmoistnessandnutritionalgoodness.It’swhatmakesmanyofthesedessertslowinfat,withnoaddedoil.Ifyouweren’thookedonbeansbefore,thesesweetswillchangeyourmind.

Althoughbeansmakebakedgoodsmoistandyummy,theywon’tbequiteaslightandfluffyastraditionalbakedgoods.

Feelfreetosubstituteyourfavoritesweetenerforthecanesugaroragavenectar.Justaddliquidorflourasneededtomakeupthedifference.

DoubleChocolateDevil’sFoodCookiesPecanChocolateChipChickpeaCookiesBlack-EyedPea-nutButterPieGingerRedBeanPopsiclesBlackBeanFudgesiclesVanillaandRoseWaterParfaitsChocolateCardamomCake(MiniBundts)CoconutPecanBlondiesCherryBasilCrumbleBarsChocolateSummerSquashCake

Double-ChocolateDevil’sFoodCookiesSOY-FREEOPTION* GLUTEN-FREEOPTION** OIL-FREEOPTION***

Thesecookiesremindmeofachocolate-coatedcookiethatIategrowingup.They’relikelittlecakeswithasurpriseburstofchocolatefromthechocolatechipsthroughout.Afewtestersevensnucksomeicingbetweentwoofthemtocreatewhoopiepies!

11/2cups(180g)wholewheatpastryflour(**usegluten-free)1/2cup(40g)unsweetenedcocoapowder

1teaspoonbakingsoda1/4teaspoonsalt11/2cups(258g)cookedblackbeansor1can(15ounces,or425g),rinsedanddrained1tablespoon(7g)groundflaxseedmixedwith3tablespoons(45ml)warmwater1cup(235ml)unsweetenednondairymilk(*usesoy-free)1/2cup(115g)brownsugar1/2cup(100g)granulatedsugar

1teaspoonvanillaextract11/2cups(263g)veganchocolatechips

Preheattheovento350°F(180°C,orgasmark4).Oilacookiesheet***orlinewithparchmentpaper.(***Ifyoueatoil-free,pleasenotethatyourchocolatechipsprobablydohaveaddedoilsoyoumaywanttoleavethemout.)

Inalargebowl,combinetheflour,cocoa,bakingsoda,andsalt.

Inafoodprocessor,addtheblackbeans,flaxseedandwatermixture,nondairymilk,bothsugars,andvanilla.Blenduntilsmooth.

Addthewetmixturetothedryinthebowlalongwiththechocolatechipsandmixwithawoodenspoonuntilcombined.Scoopthecookiesusingasmallcookiescoop(about11/2tablespoons[22.5g])ontothepreparedcookiesheetandbakefor10to12minutesoruntilthecookieslookdryontopandspringbackwhenlightlytouched.

YIELD:36smallcookiesPERCOOKIE:109.0calories;3.2gtotalfat;1.2gsaturatedfat;2.1gprotein;19.8gcarbohydrate;1.7gdietaryfiber;0mgcholesterol.TOTALPREPTIME:15minutesTOTALCOOKINGTIME:10to12minutes

ServingSuggestions&VariationsUseorangeormintextractinplaceofthevanillatogiveyourcookiesadelicioustwistinflavor.

PecanChocolateChipChickpeaCookiesSOY-FREEOPTION* GLUTEN-FREEOPTION** OIL-FREEOPTION***

IhadtotrysomechickpeacookieswithalltheInternetbuzzaboutchickpeasandchocolatechips—itseemedthateveryveganbloghaditsowncoolversion.Thesecookiesarealmostcakelike.Monika,oneofmygluten-freerecipetesters,recommendsnotusingagluten-freebakingmixwithchickpeaflourbecauseitmakesthechickpeaflavoroverwhelming.

FORTHEDRYINGREDIENTS11/2cups(180g)wholewheatpastryflour(**usegluten-free)1teaspoonbakingpowder


FORTHEWETINGREDIENTS11/2cups(246g)cookedchickpeasor1can(15ounces,or425g),rinsedanddrained1/2cup(120ml)nondairymilk(vanilla-flavoredworksgreat)(*usesoy-free)

2teaspoonsvanillaextract1cup(225g)packedbrownsugar

FORTHEMIX-INS1cup(110g)choppedpecansoryourfavoritenut1cup(175g)veganchocolatechips(***omitifoil-freeorsubout)

Preheattheovento350°F(180°C,orgasmark4).Oilasheetpan***orlinewithparchmentpaper.

Topreparethedryingredients,combinetheingredientsinalargebowl.

Topreparethewetingredients,addtheingredientstoafoodprocessorandblenduntilsmooth.

Addthewetmixturetothedryinthebowlalongwiththepecansandchocolatechips.Mixwithawoodenspoonuntilcombined.

Scoopthecookiesusingasmallcookiescoop(about11/2tablespoons[22.5g])ontothepreparedcookiesheetandbakefor12to17minutesoruntilthecookieslookdryontopandspringbackwhenlightlytouched.

YIELD:36cookiesPERCOOKIE:81.1calories;3.4gtotalfat;1.0gsaturatedfat;1.4gprotein;12.6gcarbohydrate;1.5gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutesTOTALCOOKINGTIME:12to17minutes

Black-EyedPea-nutButterPieSOY-FREEOPTION* GLUTEN-FREEOPTION**

Ilovehavingablack-eyedpeadessertformyNewYear’sDayparty.Igetakickoutofsurprisingeveryonewiththesecretingredientafterthey’veeatenaslice.

11/2cups(248g)cookedblack-eyedpeasor1can(15ounces,or425g),rinsedanddrained1/2cup(130g)peanutbutter1/4cup(80g)agavenectar2tablespoons(28ml)nondairymilk(*usesoy-free)1/4cup(44g)veganchocolatechips,minced9-inch(23cm)store-boughtno-bakechocolatecookiecrust(**usegluten-free)

Inafoodprocessor,puréetheblack-eyedpeas,peanutbutter,agavenectar,andnondairymilkuntilsmooth.

Pourthebeanmixtureintoabowlandmixinhalfofthemincedchocolatechips.Scrapethefillingintotheno-bakepiecrustandsprinklethetopwiththerestofthemincedchocolatechips.Chillinthefridgefor1to2hoursandthenserve.

YIELD:8servingsPERSERVING:191.3calories;10.5gtotalfat;2.9gsaturatedfat;5.5gprotein;22.5gcarbohydrate;3.5gdietaryfiber;0mgcholesterol.TOTALPREPTIME:15minutes

ServingSuggestions&VariationsMakeanoil-freeversionbyditchingthecrustandservingitparfait-styleinniceglasses.

GingerRedBeanPopsiclesSOY-FREEOPTION* GLUTEN-FREE OIL-FREE

Redbeanicecreamwasmyfirstintroductiontousingbeansinadessertrecipe.Thisisthatideaveganizedandinfrozenpopform.Thesweetnessofredbeanscombinedwiththeginger-infusedcoconutmilkisperfectforahotsummerday.

1can(14ounces,or400ml)lightcoconutmilk1cup(170g)SweetRedBeanPaste(page27)1/2cup(120ml)nondairymilk(plainorvanilla)(*usesoy-free)1tablespoon(8g)gratedfreshginger

Puréetheingredientstogetherinafoodprocessororblender.Pourintofrozenpopmoldsandfreezeovernight.

YIELD:6largepopsPERPOP:131.5calories;1.8gtotalfat;0.9gsaturatedfat;9.8gprotein;18.4gcarbohydrate;1.3gdietaryfiber;0mgcholesterol.TOTALPREPTIME:10minutes

BlackBeanFudgesiclesSOY-FREE GLUTEN-FREE OIL-FREE

Thesehealthierfudgesiclesstilltastelikeyourchildhoodfavorites.

11/2cups(258g)cookedblackbeansor1can(15ounces,or425g),rinsedanddrained1can(14ounces,or400ml)lightcoconutmilk1/4cup(20g)unsweetenedcocoapowder3tablespoons(60g)agavenectar

2teaspoonsvanillaextract

Puréealltheingredientsinafoodprocessoruntilsmooth.Therewillbesomeblackflecksfromtheblackbeanskins.Ithinktheylooklikechocolateflecks,butyoucanstrainthemixturethroughacheeseclothifyoulike.

Fillyourfrozenpopmoldsaboutseven-eighthsfullofthemixture.Freezeforseveralhoursorovernightbeforeserving.

YIELD:6largepopsPERPOP:150.4calories;4.5gtotalfat;3.4gsaturatedfat;4.6gprotein;20.0gcarbohydrate;2.0gdietaryfiber;0mgcholesterol.TOTALPREPTIME:10minutes

ServingSuggestions&Variations:•Maketheseforgrown-upsonlyandaddatablespoonortwo(15to28ml)ofyourfavoriteliquor.GrandMarniergoesgreatwithchocolate!•Nopopmolds?Youcanusesmallpapercupswithwoodensticksorevenanicecubetraywithtoothpicks.Don’taddthesticksuntilthemixtureisabouthalfwayfrozenortheywilljustfalltothesideandnotbeveryuseful.

VanillaandRoseWaterParfaitsSOY-FREEOPTION* OIL-FREE GLUTEN-FREEOPTION**

Thepuddingintheseparfaitsisthickandtastesalmostlikecheesecake.Sandwichedinbetweenlayersofvanillacookiecrumbs,it’ssomethingallyourdinnerguestswillwantsecondsof.It’sagreatminidesserttoserveinshotglassesatyournextparty.

1cup(230g)vanillaveganyogurt(*usecoconutyogurt)1cup(192g)cookedredlentils1container(12.3ounces,or349g)silkentofu1tablespoon(15ml)rosewater

1teaspoonvanillaextract2tablespoons(40g)agavenectar(moreifusingplainyogurt)3cups(360g)vanillacookiecrumbs(**usegluten-free)

Addeverythingexceptforthecookiecrumbstoafoodprocessorandpuréeforabout8minutes.Stopeveryfewminutesandscrapedownthesideofthebowltomakesureitallgetsincorporated.

Ineight10-ounce(280g)custardcupsorinshotglassestomakeminis,layerthecrumbsonthebottom,addalayerofthetofumixture,thenmorecrumbs,anotherlayeroftofu,andendbycompletelycoveringthetopwiththerestofthecookiecrumbs.

Themixturewillthickenupwhenyourefrigeratetheparfaits,soputtheminthefridgeatleast2hoursbeforeserving.Theywillkeep,covered,forafewdays.

YIELD:8parfaitsPERPARFAIT:124.1calories;3.1gtotalfat;0gsaturatedfat;6.0gprotein;17.8gcarbohydrate;2.3gdietaryfiber;0mgcholesterol.TOTALPREPTIME:20minutes

ServingSuggestions&VariationsUsedifferentextractflavors,addunsweetenedcocoapowder,orstirinvariousliquorstomakeanunlimitedamountofflavors.Grahamcrackersandchocolatecookiesmakegreatcrumblayersaswell.

ChocolateCardamomCake(MiniBundts)SOY-FREEOPTION* GLUTEN-FREEOPTION**

What’snottoloveaboutpre-portionedmoistchocolatecake?Imakeabatch,keeptwominicakestoeat,andfreezesixforlater.Andifyouarebeingreallygood,youcanshareonewithsomeonespecialafterdinner.

FORTHEDRYINGREDIENTS11/2cups(180g)wholewheatpastryflour(**usegluten-free)3/4cup(150g)sugar1/2cup(40g)unsweetenedcocoapowder1teaspoonbakingpowder

1teaspooncardamom1/2teaspoonbakingsoda1/4teaspoonsalt

FORTHEWETINGREDIENTS11/2cups(269g)cookedwhitebeansor1can(15ounces,or425g),rinsedanddrained11/2cups(355ml)nondairymilk(vanilla-flavoredworksgreat)(*usesoy-free)1tablespoon(7g)groundflaxseedmixedwith2tablespoons(28ml)warmwater

1teaspoonvanillaextract1/2teaspoonalmondextract

Preheattheovento350°F(180°C,orgasmark4).Oil8minibundtpans,custardcups,orotherbakingpans.(Adjustthecookingtimeifyouusesomethinglargerorsmaller.)

Topreparethedryingredients,mixalltheingredientsinalargebowl.

Topreparethewetingredients,addalltheingredientstoafoodprocessorandblenduntilsmooth.Addthewetmixturetothedryinthebowlandmixwithawoodenspoonuntilcombined.

Fillthebundtpansabouttwo-thirdsfullwiththebatterandbakefor20to25minutesoruntilthecakesspringbackwhenlightlytouched.

YIELD:8minibundtsor10-ounce(280g)minibakingdishesPERMINIBUNDT:228.8calories;2.4gtotalfat;0.5gsaturatedfat;6.7gprotein;49.3gcarbohydrate;9.8gdietaryfiber;0mgcholesterol.TOTALPREPTIME:15minutesTOTALCOOKINGTIME:20to25minutes

ServingSuggestions&VariationsVarytheextractflavorandaddinsomenutsorchocolatechipstocreateyourownone-of-a-kindcake.

CoconutPecanBlondiesSOY-FREEOPTION* GLUTEN-FREEOPTION**

Theseblondiesareforspecialtreats.Thesearenotoil-freeorsugar-free,buttheytastelikebutterscotchwithflecksofcoconutandpecans,sotheyarewellworththesplurge!

FORTHEDRYINGREDIENTS1cup(120g)wholewheatpastryflour(**usegluten-free)1tablespoon(14g)Ener-Geggreplacer1/2teaspoonbakingsoda1/2teaspoonsalt

FORTHEWETINGREDIENTS1cup(250g)cookedwhitebeansorredlentils1/2cup(120ml)nondairymilk(unsweetenedvanillaworksgreat)(*usesoy-free)1/4cup(60ml)oliveoilorcanolaoil1/4cup(60g)brownsugar1/4cup(50g)granulatedsugar


FORTHEMIX-INS

1/2cup(43g)shreddedcoconut1/2cup(55g)choppedpecans

Preheattheovento350°F(180°C,orgasmark4).Oilan8×8-inch(20×20cm)squarebrowniepan.

Topreparethedryingredients,mixalltheingredientsinalargemixingbowl.

Topreparethewetingredients,addthewetingredientstoafoodprocessorandprocessuntilsmooth.Thiswilltakeabout3to5minutes.

Addthewetmixturetothedryinthebowlandmixwell.Thenmixinthecoconutandpecans.

Scrapeintothepreparedpanandbakefor25to35minutesoruntiltheblondieslookdryontopandspringbackwhenlightlytouched.Youwantthemiddletobealittlesoftbecauseitwillbakemoreasitcools.Letcoolandthencutinto12pieces.

YIELD:12servingsPERBLONDIE:238.3calories;15.0gtotalfat;7.0gsaturatedfat;3.3gprotein;25.0gcarbohydrate;3.9gdietaryfiber;0mgcholesterol.TOTALPREPTIME:15minutesTOTALCOOKINGTIME:25to35minutes

CherryBasilCrumbleBarsSOY-FREE GLUTEN-FREEOPTION* OIL-FREEOPTION**

It’sbeansthatallowthecrusttobeoil-free,butit’sthecherriesandbasilthatmakethemextraspecial.

FORTHECRUST1cup(179g)cookedwhitebeans1/2cup(55g)sliveredalmonds1/2cup(48g)rolledoats(*usegluten-free)1/2cup(60g)wholewheatpastryflour(*usegluten-free)1/4cup(80g)agavenectar

FORTHETOPPING1/2cup(90g)cookedwhitebeans1/2cup(55g)sliveredalmonds1/2cup(48g)rolledoats(*usegluten-free)1/2cup(60g)wholewheatpastryflour(*usegluten-free)1/4cup(80g)agavenectar

FORTHEFILLING2cups(310g)pittedorfrozencherries1/4cup(6g)freshbasil1/4to1/2cup(80to160g)agavenectar,dependingontartnessoffruit1/2teaspoonarrowrootpowderorcornstarch

Preheattheovento350°F(180°C,orgasmark4).Oilan11×8-inch(28×20cm)casserolepan**oruseanonstickpan.

Tomakethecrust,addalltheingredientstoafoodprocessorandblenduntiltheconsistencyoflargecornmeal.Pressintothebottomofthepan.

Tomakethetopping,addalltheingredientstothefoodprocessorbowlbeforeyouwashitandpulseuntilthealmondsarebrokenupwell.Pourintoabowlandsetaside.

Tomakethefilling,youcanstillusetheunwashedfoodprocessorandaddalltheingredients.Double-checkthatallthecherrypitshavebeenremoved.You’llheartheminthefoodprocessorifanyslippedby.Spreadthepuréedfillingover

thecrustandthencrumblethetoppingoverthat.

Bake,uncovered,for20to30minutesoruntilthetoppingbrownsandthefillinghassetup.Letcoolandthencutinto12bars.

YIELD:12barsPERBAR:268.2calories;7.4gtotalfat;0.6gsaturatedfat;7.0gprotein;43.1gcarbohydrate;6.7gdietaryfiber;0mgcholesterol.TOTALPREPTIME:30minutes(lessifnotusingcherries)TOTALCOOKINGTIME:20to30minutes

ServingSuggestions&VariationsTrywithdifferentseasonalfruitsandherbsorspices:applecinnamon,blueberrymint,orevenstrawberrybasil.

ChocolateSummerSquashCakeSOY-FREEOPTION* GLUTEN-FREEOPTION** OIL-FREEOPTION***

Ifyou’veevergrownsummersquash,youknowthatyourunoutofwaystouseitbeforeitevenslowsdown.Thisrecipeisawaytouseupalltheextra,andyoucanfreezesomeofthiscaketoeatinthewinterwhenyou’redreamingaboutsummersquash.

FORTHEDRYINGREDIENTS11/2cups(180g)wholewheatpastryflour(**usegluten-free)1/2cup(40g)unsweetenedcocoapowder


FORTHEWETINGREDIENTS11/2cups(269g)cookedwhitebeansor1can(15ounces,or425g),rinsedanddrained1/2cup(120ml)nondairymilk(*usesoy-free)1/2cup(160g)agavenectar2tablespoonsgroundflaxseedmixedwith1/4cup(60ml)warmwater


FORTHEMIX-INS

2cups(240g)gratedsummersquash1cup(175g)veganchocolatechips(***omitifoil-freeofsubout)

Preheattheovento350°F(180°C,orgasmark4).Oila9-inch(23cm)loafpanora9×13-inch(23×33cm)pan,dependingonwhetheryouwantaloaforcakesquares,***oruseanonstickpan.(***Ifyoueatoil-free,pleasenotethatyourchocolatechipsprobablydohaveaddedoil.)

Topreparethedryingredients,combinealltheingredientsinalargemixingbowlandmakeawellinthemiddle.

Topreparethewetingredients,addalltheingredientstoafoodprocessorandpuréeuntilsmooth.Thenscrapeintothelargemixingbowlwiththedryingredientsandgentlymixuntilcombined.

Mixinthesummersquashandchocolatechips.Pourintothepreparedbakingpan.Bakeforabout25minutes(forarectangularpan)to50minutes(foraloafpan)oruntilaknifeinsertedintothecentercomesoutclean.

YIELD:12slicesPERSLICE:257.0calories;7.7gtotalfat;3.9gsaturatedfat;7.0gprotein;46.0gcarbohydrate;7.1gdietaryfiber;0mgcholesterol.TOTALPREPTIME:15minutesTOTALCOOKINGTIME:25to50minutes

ResourceGuideIfyouhaveaccesstoaWholeFoodsstoreoraco-opyouarelikelytofindmoreheirloombeanstherethaneverbefore.I’vealsofoundthematlargerspecialtyfoodstores.Butifyoulivefarfromacity,youcanfindalltheheirloombeansyoucouldeverwantonline.HereareafewsourcesthatI’vefound.

RanchoGordo(www.ranchogordo.com)Myfavoriteonlinebeansource.Whileyou’rethere,besuretopickupsomeofthechilipowder—Iusedawholejarwritingthisbook!RanchoGordoalsoworkswithfarmersinMexicotopreservenativeheirloomsthere,sothecompanyhasgoodfoodandagoodheart.

PurcellMountainFarms(www.purcellmountainfarms.com)AgoodselectionoforganicbeansandlocatedinIdaho.Theironlinestoreisveryeasytoorderfrom.

ZürsunIdahoHeirloomBeans(www.zursunbeans.com)SellsmostlyontheWestCoast,butcheckthelistjustincaseyoucangetsomeinyourarea.It’sworthatriptothesitejusttolookatthedetailedphotosofmanyheirloombeans.

CayugaPureOrganics(www.cporganics.com)LocatedinupstateNewYork,theyusesustainablefarmingpractices,andsellbeansinIthacaandatNewYorkCitygreenmarkets.

NativeSeeds(www.nativeseeds.org)AnonprofitorganizationdedicatedtoconservingandnurturingthetraditionalagriculturalheritageoftheGreaterSouthwest.Youcangetbeanstoeatandtouseasseedstogrowyourownheirlooms.

SeedSaversExchange(www.seedsavers.org)Agreatsourceforallheirloomseedswithahugecollection.Inadditiontoalmostanyseedsyou’dwanttoplant,theyhaveyummyheirloombeansforyoutocookupfordinner.

SpiceResourcesIlovetotrydifferentherbsandspices.Ihaveahugespicedrawerinmykitchen,

http://www.ranchogordo.com

http://www.purcellmountainfarms.com

http://www.zursunbeans.com

http://www.cporganics.com

http://www.nativeseeds.org

http://www.seedsavers.org

butthatdoesn’tstopthemfromhavingtheirownshelfinthepantryandaplaceinthecupboardfortheoverflow.Iadmitit—I’maspicegeek.Ican’tresisttryinganewflavoredsalt,andifIspotanherboraspiceI’veneverseenbefore,itmustcomehomewithme.I’vetriedtokeepmostoftherecipesprettybasic,buttheremaybeafew

spicesintheserecipesthatyouaren’tasfamiliarwithyet.Ifyouhaveaco-oporplacethatsellsbulkspicesinyourarea,thenthatshouldbeyourfirststop.Youcangetamountssmallerthanateaspoonsoyouaren’tinvestingafortuneinsomethingyoumightnotevenlike.Indiangroceriesareaperfectandinexpensivesourceforspices.Thekala

namaksaltthereislessthanone-fourthofthepriceIpaidatafancyoliveoilstore.Yes,Ipaid$12formyfirstkalanamaksalt,butI’vereplaceditformuchlessandit’sthesamething.Hispanicgroceriesareaplaygroundoffreshanddriedchiles.Youcantoast

thewholedriedchilesintheovenuntilcrumbly,butnotburnt,andgrindtheminaspicegrinderforthefreshestchilepowderyouwillevertaste!

MySpiceSage(www.myspicesage.com)ThisistheonlinespiceshopthatIusethemost.TheyhavetonsofexoticblendsandagreatsourceforIndianspicesandblends.TheyalsohavefreeshippingintheUnitedStateswithaminimumpurchase.

Foraslightlylargerpurchase,youalsogetwhateverthefeaturedpremiumspiceisforfree.I’vereceivedsaffronandsmokedsaltinthepast;itchangesregularly.Also,yougettopickafree1-ounce(28g)spicefromahugelistwitheveryorder.I’vereceivedspiceblendsforparticularIndiandishesandfreesamplesofthingsIwantedtotry.Youcanseewhyit’sbecomemyfavoriteandwhymyspicesareoverflowingeverywhere!

SavorySpiceShop(www.savoryspiceshop.com)Asmallchain,withanonlinestoreifthere’snotoneinyourarea.Theirextractsareamazing!

PenzeysSpices(www.penzeys.com)Anotherchainthat’schockfullofchoices.

FrontierNaturalProductsCo-Op(www.frontiercoop.com)Thebrandyou’llusuallyfindinbulkbinslocally,butyoucanalsoorderonline.

http://www.myspicesage.com

http://www.savoryspiceshop.com

http://www.penzeys.com

http://www.frontiercoop.com

ACKNOWLEDGMENTSAmandaWaddellwasahugesupportandhelpedmeshapethisbookintowhatitis.ManythankstoKevinMulroyforbelievinginmeandthisbook,editorRenaeHaines,proofreaderMarilynKecyk,andtherestoftheFairWindsteamforalltheirhardwork.IwanttothankNavaAtlasforunsuspectedlyleadingmetomyagent.Iam

honoredthatLisaandSallyEkuschosetorepresentmeandamgratefulforhowwonderfultheyhavebeentoworkwith.ThebeautifulphotographyistheworkofphotographerRenéeComet.Itwas

mypleasuretofinallygettoworkwithher.Myfearlesstestershavemysinceregratitude:RochelleArvizo,MonikaSoria

Caruso,KimberCherry,JulieCross,JamieCoble,CherylFoley,FaithHood,MaryHarris,RuthZagg,andStephanieStanesby.AsalutetoallCheryl’scoworkersatNovelistwhofearlesslytastedthefoodIsentthemandtoallmyfriendswhoknewtherewerebeansineverythingtheyateatmyhouse.ThankstoCaraConnorsandKarenLevyfordoingagreateditingjob.Iamso

thrilledwithDebbieBerne’samazingdesignforthisbook.RochelleArvizo,JulieCross,andEllenForemanwentbeyondtheirtesterand

tasterroles.Ioweyouallmanypoundsofheirloombeansforallyourefforts!Ican’tpossiblythankCherylPurserenoughfornotonlytakingcareofmeand

theanimalsbutalsoforactuallymovingourwholehouseholdwhileIwrotethisbook.She’sstillapickyeater,butshewasexcitedtofindoutIwaswritingabeanbook.Finallysomethingsheloves!

ABOUTTHEAUTHORKathyHester,authorofthebestsellingcookbookTheVeganSlowCooker,lovestoshowpeoplehoweasyitistocook.Sheisthefounderofwww.healthyslowcooking.comandtheveganbloggerfor

KeyIngredient(www.keyingredient.com/blog/bloggers/kathy-hester).ShealsowritesforChickpeaVeganQuarterlyandteachesvegancookingclasses.Shehasmoreslowcookersthanonepersonshouldown,plusenoughbeansin

thepantrytolastatleastayear,too.SheresidesinDurham,NorthCarolina,withagrown-uppickyeaterinaquirky1970smodernisthouse.Hernewhouseisbigenoughforthecatsandthedogtofinallyallgetalong,andnowtheyallhangoutonthedecktogetherwhileshewrites.

http://www.healthyslowcooking.com

http://www.keyingredient.com/blog/bloggers/kathy-hester

Indexadzukibeans,13

LindaWatson’sAdzukiBeans,165RedBean-FilledMiniMuffinsorBakedDonuts,46SweetRedBeanPaste,27

almondsAlmondCheezSpread(FauxGoatCheese),54BlueberryAlmondOatmealPancakes,44EasyAlmondParm,27GrilledAlmondCheezwithFigs,97

anasazibeans,14Appaloosabeans,14AppleBakedBeans,122ArugulaandBeanFlautas,Baked,106asafetida,9ayocotenegro,15

beanscooking,7–16digesting,8,9nutrientsin,7,9rinsing,8soaking,8–9

BeetSalad,Lentil,90belugalentils,12

BelugaLentilBorscht,72BelugaLentilStewoverFreshSpinach,134

biscuitsBasicWholeWheatBiscuits,26Monika’sGluten-FreeBiscuits,25OrangeBlossomBrunchBiscuits,48

blackbeansAlmost-a-MealBlackBeanTamaleMuffins,32BakedArugulaandBeanFlautas,106

BlackBeanBreakfastSausagePatties,24BlackBeanFudgesicles,176BlackBeanSalvadoranTortillas,98cookingtimes,14Double-ChocolateDevil’sFoodCookies,172Four-LayerBeanDip,50PepitaBlackBeanDip,56PineappleRumBeansoverCoconutLimeSweetPotatoes,114SalsaQuinoaSalad,85SuperSimpleMexicanQuinoawithBlackBeans,164Tomatillo,Tomato,BlackBeans,andRice,141varietiesof,14

black-eyedpeas,13Black-EyedPeaCornBites,60Black-EyedPea-nutButterPie,175Black-EyedPeaswithGritCakes,132Kalpana’sBlack-EyedPeaCurry,120NewYear’sSoupwithBlack-EyedPeas,66

Blondies,CoconutPecan,181BlueberryAlmondOatmealPancakes,44BolitaBeans,Refried,118borlottibeans,14bouillon

EasyVeggieBouillon,20SavoryGoldenBouillon,19

brownlentils,12BulgurSalad,ChristmasLimaand,90BurritoFilling,Quick,105ButternutSquashFrijoles,104

CajunSpiceBlend,29cake

ChocolateCardamomCake,180ChocolateSummerSquashCake,184

cannedbeans,7–8cannellinibeans,13,15cashews

CashewCream,28MapleCashewCream,38VeganCashew-BeanQueso,58

casserolesCornbread-ToppedCasserole,170CreamyChickpeaandRiceCasserole,139Inside-OutEnchiladaCasserole,136

cauliflowerIndianCauliflowerLentilStew,113RoastedFallVeggiesandBeans,140

CherryBasilCrumbleBars,182chickpeas,16

BakedCrispyChickpeaSeitanPatties,22ChickpeaandVegetableLoMein,152ChickpeaGreekSaladwithTofuFeta,92ChickpeaVeggieTagine,108CoconutThaiBasilRiceNoodleswithTofuorChickpeas,158CreamyChickpeaandRiceCasserole,139CrispyChickpeaPattiesandCornbreadWaffles,102Get-Well-FastChickpeaandRiceSoup,63IndianChickpeaYogurtSalad,86LemonCoconutChickpeaMuffins,34MangoCurryChickpeaSalad,97MoroccanChickpeaSoup,68OvenChickpeaandSeasonalVeggieBiryani,169PecanChocolateChipChickpeaCookies,174SummerSolsticeOvenPestoRisotto,155ThaiSweetPotatoBeanStew,110

chiliMargaritaChiliBeans,119VaqueroBeanTempehChili,124

chocolateBlackBeanFudgesicles,176ChocolateCardamomCake,180ChocolateSummerSquashCake,184Double-ChocolateDevil’sFoodCookies,172PecanChocolateChipChickpeaCookies,174

ChorizoCrumbles,Bean,23Christmaslimas,15

ChristmasLimaandBulgurSalad,90coconut

CoconutPecanBlondies,181PineappleRumBeansoverCoconutLimeSweetPotatoes,114ThaiCoconutTongueofFireSoup,70

coleslawAsianBlackSoybeanSlaw,82KohlrabiSlaw,100

Collards,Cheryl’sFavoriteCitrus,41cookies

Double-ChocolateDevil’sFoodCookies,172PecanChocolateChipChickpeaCookies,174

cookingmethods,9–11cookingtimes,11–16crowderpeas,11–12,166curry

GreenBeanPoriyal,120Kalpana’sBlack-EyedPeaCurry,120

digestion,8,9dipsandspreads

AlmondCheezSpread(FauxGoatCheese),54BeanyEggplantBruschettaSpread,61CreamySpinachArtichokeWhiteBeanDip,52Four-LayerBeanDip,50PepitaBlackBeanDip,56SmokyWhiteBeanSpread,56VeganCashew-BeanQueso,58WhiteBeanBasilCheezySpread,54WhiteBeanPecanPaté,53

DIYPoultrySeasoning,29driedbeans,7

eggplantBeanyEggplantBruschettaSpread,61

EggplantLasagnawithWhiteBeanBasilSpread,156EggplantWhiteBeanPastaSauce,150

epazote,9

favabeans,15–16BrownRiceFavaBeanRisotto,154

flageoletbeans,14FlageoletCassoulet,145

Flautas,BakedArugulaandBean,106foodbudget,7Frenchgreenlentils,12freshbeans,11–12Frijoles,ButternutSquash,104frozenbeans,11frozendesserts

BlackBeanFudgesicles,176GingerRedBeanPopsicles,176VanillaandRoseWaterParfaits,178

gas,9gluten-freerecipes,17

AlmondCheezSpread(FauxGoatCheese),54Almost-a-MealBlackBeanTamaleMuffins,32Almost-a-MealWhiteBeanPestoMuffins,31AppleBakedBeans,122AsianBlackSoybeanSlaw,82BakedArugulaandBeanFlautas,106BakedBeanyMacandCheezy,149BakedLimaBeansinTomatoSauce,128BeanChorizoCrumbles,23BeanyEggplantBruschettaSpread,61BelugaLentilBorscht,72BelugaLentilStewoverFreshSpinach,134BlackBeanBreakfastSausagePatties,24BlackBeanSalvadoranTortillas,98Black-EyedPeaCornBites,60Black-EyedPea-nutButterPie,175

Black-EyedPeaswithGritCakes,132BlueberryAlmondOatmealPancakes,44BrownRiceFavaBeanRisotto,154ButternutSquashFrijoles,104CheezyRootVegetablesBeanBake,144CheezyYellow-EyedPeas,123CherryBasilCrumbleBars,182ChickpeaandVegetableLoMein,152ChickpeaGreekSaladwithTofuFeta,92ChickpeaVeggieTagine,108Chock-FullofVeggiesPotPie,142ChocolateCardamomCake,180ChocolateSummerSquashCake,184ChristmasLimaandBulgurSalad,90CoconutPecanBlondies,181CoconutThaiBasilRiceNoodleswithTofuorChickpeas,158Cornbread-ToppedCasserole,170CreamoftheCropGardenSoup,76CreamyChickpeaandRiceCasserole,139CreamyHealthifiedVodkaSauce,157CreamySpinachArtichokeWhiteBeanDip,52CreoleWhiteBeans,126Don’tBeCrabbyCakes,100Double-ChocolateDevil’sFoodCookies,172Down-HomeGreensandBeansSauté,129EasyAlmondParm,27EasyVeggieBouillon,20EggplantLasagnawithWhiteBeanBasilSpread,156EggplantWhiteBeanPastaSauce,150EnchantedVanillaPancakes,42FlageoletCassoulet,145Four-LayerBeanDip,50Get-Well-FastChickpeaandRiceSoup,63GoodMotherStallardBeans,130GreenBeanPoriyal,120GrilledAlmondCheezwithFigs,97HardCider-SaucedBeans,127

HeartierCreamofTomatoSoupwithWhiteBeans,74HutteriteSoup,64IndianCauliflowerLentilStew,113IndianChickpeaYogurtSalad,86IndianSplitPeaandMungBeanSoup,69JamaicanPurpleHullPeasandRice,166Kalpana’sBlack-EyedPeaCurry,120KidneyBeanMasala(Rajma),112KohlrabiSlaw,100LemonCoconutChickpeaMuffins,34LentilBeetSalad,90LentilQuinoaBologneseSauce,146MangoCurryChickpeaSalad,97MapleCashewCream,38MargaritaChiliBeans,119MarinatedWhiteBeanNiçoiseSalad,81MiniBakedRancheroswithTofuScrambleMix,36Monika’sGluten-FreeBiscuits,25MoroccanChickpeaSoup,68NewOrleansRedBeanJambalaya,162NewYear’sSoupwithBlack-EyedPeas,66OrangeBlossomBrunchBiscuits,48OvenChickpeaandSeasonalVeggieBiryani,169PepitaBlackBeanDip,56PestoWhiteBeanSalad,84PineappleFriedRice,168PineappleRumBeansoverCoconutLimeSweetPotatoes,114PumpkinWhiteBeanChowder,75QuickBurritoFilling,105RatatouillewithWhiteBeans,116RedBean-FilledMiniMuffinsorBakedDonuts,46RefriedBolitaorPintoBeans,118RoastedFallVeggiesandBeans,140RoastedRootVeggieandKidneyBeanHash,40SalsaFrescaWhiteBeanGazpacho,78SalsaQuinoaSalad,85Sausage-SpicedSavoryPancakes,38

SavoryGoldenBouillon,19SimplePantrySalsa,21SloppyBuffaloBeans,94SmokyWhiteBeanSpread,56spiceblends,29Stove-TopMac‘nBeany,160SummerSolsticeOvenPestoRisotto,155SuperEasyLentilBiryani,161SuperSimpleMexicanQuinoawithBlackBeans,164SweetRedBeanPaste,27ThaiCoconutTongueofFireSoup,70Tomatillo,Tomato,BlackBeans,andRice,141TomatoRosemaryWhiteBeans,133TripleLentilSoupwithWheatBerries,79VanillaandRoseWaterParfaits,178VaqueroBeanTempehChili,124VeganCashew-BeanQueso,58VietnameseRiceNoodleSalad(Bun),88WhiteBeanBasilCheezySpread,54WhiteBeanLemonBasilStuffedShells,151WhiteBeanPecanPaté,53WhiteBeanPotatoTart,138

Goat’sEyebeans,15goldenpetitelentils,13GoodMotherStallardbeans,15,130gravy

Old-FashionedSouthernPepperGravy,102Southern-StyleWhiteBeanGravy,41

GreatNorthernbeans,15greenbeans

GreenBeanPoriyal,120MarinatedWhiteBeanNiçoiseSalad,81

greensCheryl’sFavoriteCitrusCollards,41Down-HomeGreensandBeansSauté,129

Hash,RoastedRootVeggieandKidneyBean,40

heirloombeans,7herbs,9hing,9HutteriteSoup,64

kidneybeansCheezyRootVegetablesBeanBake,144Chock-FullofVeggiesPotPie,142cookingtimes,13–14HawaiianSliders,96KidneyBeanMasala(Rajma),112RoastedRootVeggieandKidneyBeanHash,40SalsaQuinoaSalad,85SloppyBuffaloBeans,94ThaiCoconutTongueofFireSoup,70ThaiSweetPotatoBeanStew,110

KohlrabiSlaw,100kombu,9

lentilsBelugaLentilBorscht,72BelugaLentilStewoverFreshSpinach,134cookingtimes,12IndianCauliflowerLentilStew,113LentilBeetSalad,90LentilQuinoaBologneseSauce,146SuperEasyLentilBiryani,161TripleLentilSoupwithWheatBerries,79

limabeans,15BakedLimaBeansinTomatoSauce,128ChristmasLimaandBulgurSalad,90

long-cookingbeans,13–16

MapleCashewCream,38marrowbeans,15muffins

Almost-a-MealBlackBeanTamaleMuffins,32

Almost-a-MealWhiteBeanPestoMuffins,31LemonCoconutChickpeaMuffins,34RedBean-FilledMiniMuffins,46

MungBeanSoup,IndianSplitPeaand,69

navybeans,15no-added-oildiets,17noodles.Seepastanutallergies,16

OatmealPancakes,BlueberryAlmond,44oil-freerecipes

AlmondCheezSpread(FauxGoatCheese),54Almost-a-MealBlackBeanTamaleMuffins,32Almost-a-MealWhiteBeanPestoMuffins,31AppleBakedBeans,122BakedArugulaandBeanFlautas,106BakedBeanyMacandCheezy,149BakedCrispyChickpeaSeitanPatties,22BakedLimaBeansinTomatoSauce,128BeanChorizoCrumbles,23BeanyEggplantBruschettaSpread,61BelugaLentilBorscht,72BelugaLentilStewoverFreshSpinach,134BlackBeanBreakfastSausagePatties,24BlackBeanSalvadoranTortillas,98Black-EyedPeaCornBites,60Black-EyedPeaswithGritCakes,132BlueberryAlmondOatmealPancakes,44BrownRiceFavaBeanRisotto,154ButternutSquashFrijoles,104CheezyRootVegetablesBeanBake,144CheezyYellow-EyedPeas,123CherryBasilCrumbleBars,182ChickpeaandVegetableLoMein,152ChickpeaGreekSaladwithTofuFeta,92ChickpeaVeggieTagine,108

Chock-FullofVeggiesPotPie,142ChocolateSummerSquashCake,184Cornbread-ToppedCasserole,170CreamoftheCropGardenSoup,76CreamyChickpeaandRiceCasserole,139CreamyHealthifiedVodkaSauce,157CreamySpinachArtichokeWhiteBeanDip,52CreoleWhiteBeans,126CrispyChickpeaPattiesandCornbreadWaffles,102Don’tBeCrabbyCakes,100Double-ChocolateDevil’sFoodCookies,172Down-HomeGreensandBeansSauté,129EasyAlmondParm,27EasyVeggieBouillon,20EggplantLasagnawithWhiteBeanBasilSpread,156EggplantWhiteBeanPastaSauce,150EnchantedVanillaPancakes,42FlageoletCassoulet,145Four-LayerBeanDip,50Get-Well-FastChickpeaandRiceSoup,63GoodMotherStallardBeans,130GrilledAlmondCheezwithFigs,97HardCider-SaucedBeans,127HawaiianSliders,96HeartierCreamofTomatoSoupwithWhiteBeans,74HutteriteSoup,64IndianCauliflowerLentilStew,113IndianChickpeaYogurtSalad,86IndianSplitPeaandMungBeanSoup,69Inside-OutEnchiladaCasserole,136JamaicanPurpleHullPeasandRice,166KidneyBeanMasala(Rajma),112KohlrabiSlaw,100LemonCoconutChickpeaMuffins,34LentilBeetSalad,90MangoCurryChickpeaSalad,97MapleCashewCream,38

MargaritaChiliBeans,119MiniBakedRancheroswithTofuScrambleMix,36MoroccanChickpeaSoup,68NewOrleansRedBeanJambalaya,162NewYear’sSoupwithBlack-EyedPeas,66OrangeBlossomBrunchBiscuits,48OvenChickpeaandSeasonalVeggieBiryani,169PepitaBlackBeanDip,56PestoWhiteBeanSalad,84PineappleFriedRice,168PineappleRumBeansoverCoconutLimeSweetPotatoes,114PumpkinWhiteBeanChowder,75QuickBurritoFilling,105RatatouillewithWhiteBeans,116RedBean-FilledMiniMuffinsorBakedDonuts,46RefriedBolitaorPintoBeans,118RoastedFallVeggiesandBeans,140RoastedRootVeggieandKidneyBeanHash,40SalsaFrescaWhiteBeanGazpacho,78SalsaQuinoaSalad,85Sausage-SpicedSavoryPancakes,38SavoryGoldenBouillon,19SimplePantrySalsa,21SloppyBuffaloBeans,94SmokyWhiteBeanSpread,56spiceblends,29Stove-TopMac‘nBeany,160SummerSolsticeOvenPestoRisotto,155Sun-DriedTomatoWhiteBeanWheatBalls,148SuperEasyLentilBiryani,161SuperSimpleMexicanQuinoawithBlackBeans,164SweetRedBeanPaste,27ThaiCoconutTongueofFireSoup,70Tomatillo,Tomato,BlackBeans,andRice,141TomatoRosemaryWhiteBeans,133TripleLentilSoupwithWheatBerries,79VanillaandRoseWaterParfaits,178

VaqueroBeanTempehChili,124VeganCashew-BeanQueso,58VietnameseRiceNoodleSalad(Bun),88WeekendVanillaBelgianWaffles,35WhiteBeanBasilCheezySpread,54WhiteBeanLemonBasilStuffedShells,151WhiteBeanPecanPaté,53WhiteBeanPotatoTart,138

oligosaccharides,9organicbeans,7ovencookingmethod,10

pancakesBlueberryAlmondOatmealPancakes,44EnchantedVanillaPancakes,42Sausage-SpicedSavoryPancakes,38

Parfaits,VanillaandRoseWater,178pasta

BakedBeanyMacandCheezy,149ChickpeaandVegetableLoMein,152CoconutThaiBasilRiceNoodleswithTofuorChickpeas,158CreamyHealthifiedVodkaSauce,157EggplantLasagnawithWhiteBeanBasilSpread,156EggplantWhiteBeanPastaSauce,150LentilQuinoaBologneseSauce,146Stove-TopMac‘nBeany,160Sun-DriedTomatoWhiteBeanWheatBalls,148WhiteBeanLemonBasilStuffedShells,151

PeachCompote,Chai-Spiced,42pecans

CoconutPecanBlondies,181PecanChocolateChipChickpeaCookies,174WhiteBeanPecanPaté,53

pestoPestoWhiteBeanSalad,84SummerSolsticeOvenPestoRisotto,155

pie

Black-EyedPea-nutButterPie,175Chock-FullofVeggiesPotPie,142

pintobeansAppleBakedBeans,122BakedArugulaandBeanFlautas,106ButternutSquashFrijoles,104CheezyRootVegetablesBeanBake,144cookingtimes,14Down-HomeGreensandBeansSauté,129HardCider-SaucedBeans,127Inside-OutEnchiladaCasserole,136MargaritaChiliBeans,119PineappleRumBeansoverCoconutLimeSweetPotatoes,114QuickBurritoFilling,105Refried,118SalsaQuinoaSalad,85SolsticeBeanswithPumpkinandGreens,117

pressurecooking,10–11pumpkin

PumpkinWhiteBeanChowder,75SolsticeBeanswithPumpkinandGreens,117

PurpleHullPeasandRice,Jamaican,166

quicksoak,9quick-cookingbeans,11–13quinoa

SalsaQuinoaSalad,85SuperSimpleMexicanQuinoawithBlackBeans,164

RatatouillewithWhiteBeans,116rattlesnakebeans,14recipemodifications,16–17redkidneybeans,13

GingerRedBeanPopsicles,176NewOrleansRedBeanJambalaya,162

redlentils,12VanillaandRoseWaterParfaits,178

RefriedBolitaorPintoBeans,118RiceNoodleSalad(Bun),88rice/risotto

BrownRiceFavaBeanRisotto,154JamaicanPurpleHullPeasandRice,166LindaWatson’sAdzukiBeans,165NewOrleansRedBeanJambalaya,162OvenChickpeaandSeasonalVeggieBiryani,169PineappleFriedRice,168SummerSolsticeOvenPestoRisotto,155SuperEasyLentilBiryani,161

RioZapebeans,14rootvegetables

CheezyRootVegetablesBeanBake,144RoastedRootVeggieandKidneyBeanHash,40

saladsAsianBlackSoybeanSlaw,82ChickpeaGreekSaladwithTofuFeta,92ChristmasLimaandBulgurSalad,90IndianChickpeaYogurtSalad,86LentilBeetSalad,90MangoCurryChickpeaSalad,97MarinatedWhiteBeanNiçoiseSalad,81PestoWhiteBeanSalad,84SalsaQuinoaSalad,85VietnameseRiceNoodleSalad(Bun),88

salsaSalsaQuinoaSalad,85SimplePantrySalsa,21

sauceCreamyHealthifiedVodkaSauce,157EggplantWhiteBeanPastaSauce,150LentilQuinoaBologneseSauce,146

sausageBlackBeanBreakfastSausagePatties,24Sausage-SpicedSavoryPancakes,38

Sliders,Hawaiian,96slowcookermethod,8,10smallredbeans,14sodium,16soup

BelugaLentilBorscht,72CreamoftheCropGardenSoup,76Get-Well-FastChickpeaandRiceSoup,63HeartierCreamofTomatoSoupwithWhiteBeans,74HutteriteSoup,64IndianSplitPeaandMungBeanSoup,69MoroccanChickpeaSoup,68NewYear’sSoupwithBlack-EyedPeas,66PumpkinWhiteBeanChowder,75SalsaFrescaWhiteBeanGazpacho,78ThaiCoconutTongueofFireSoup,70TripleLentilSoupwithWheatBerries,79

sourcreamalternativesCashewCream,28Extra-ThickSilkenTofuSourCream,28

soybeans,16AsianBlackSoybeanSlaw,82

soy-freerecipes,17AlmondCheezSpread(FauxGoatCheese),54Almost-a-MealBlackBeanTamaleMuffins,32Almost-a-MealWhiteBeanPestoMuffins,31AppleBakedBeans,122AsianBlackSoybeanSlaw,82BakedArugulaandBeanFlautas,106BakedBeanyMacandCheezy,149BakedCrispyChickpeaSeitanPatties,22BakedLimaBeansinTomatoSauce,128BasicWholeWheatBiscuits,26BeanChorizoCrumbles,23BeanyEggplantBruschettaSpread,61BelugaLentilBorscht,72BelugaLentilStewoverFreshSpinach,134

BlackBeanBreakfastSausagePatties,24BlackBeanSalvadoranTortillas,98Black-EyedPeaCornBites,60Black-EyedPea-nutButterPie,175Black-EyedPeaswithGritCakes,132BlueberryAlmondOatmealPancakes,44BrownRiceFavaBeanRisotto,154ButternutSquashFrijoles,104CheezyRootVegetablesBeanBake,144CheezyYellow-EyedPeas,123CherryBasilCrumbleBars,182ChickpeaandVegetableLoMein,152ChickpeaVeggieTagine,108Chock-FullofVeggiesPotPie,142ChocolateCardamomCake,180ChocolateSummerSquashCake,184ChristmasLimaandBulgurSalad,90CoconutPecanBlondies,181CoconutThaiBasilRiceNoodleswithTofuorChickpeas,158Cornbread-ToppedCasserole,170CreamoftheCropGardenSoup,76CreamyChickpeaandRiceCasserole,139CreamyHealthifiedVodkaSauce,157CreamySpinachArtichokeWhiteBeanDip,52CreoleWhiteBeans,126CrispyChickpeaPattiesandCornbreadWaffles,102Don’tBeCrabbyCakes,100Double-ChocolateDevil’sFoodCookies,172Down-HomeGreensandBeansSauté,129EasyAlmondParm,27EasyVeggieBouillon,20EggplantLasagnawithWhiteBeanBasilSpread,156EggplantWhiteBeanPastaSauce,150EnchantedVanillaPancakes,42FlageoletCassoulet,145Four-LayerBeanDip,50Get-Well-FastChickpeaandRiceSoup,63

GoodMotherStallardBeans,130GreenBeanPoriyal,120GrilledAlmondCheezwithFigs,97HardCider-SaucedBeans,127HeartierCreamofTomatoSoupwithWhiteBeans,74HutteriteSoup,64IndianCauliflowerLentilStew,113IndianChickpeaYogurtSalad,86IndianSplitPeaandMungBeanSoup,69Inside-OutEnchiladaCasserole,136JamaicanPurpleHullPeasandRice,166Kalpana’sBlack-EyedPeaCurry,120KidneyBeanMasala(Rajma),112KohlrabiSlaw,100LemonCoconutChickpeaMuffins,34LentilBeetSalad,90LentilQuinoaBologneseSauce,146MangoCurryChickpeaSalad,97MapleCashewCream,38MargaritaChiliBeans,119MarinatedWhiteBeanNiçoiseSalad,81Monika’sGluten-FreeBiscuits,25MoroccanChickpeaSoup,68NewOrleansRedBeanJambalaya,162NewYear’sSoupwithBlack-EyedPeas,66Old-FashionedSouthernPepperGravy,102OrangeBlossomBrunchBiscuits,48OvenChickpeaandSeasonalVeggieBiryani,169PepitaBlackBeanDip,56PestoWhiteBeanSalad,84PineappleFriedRice,168PineappleRumBeansoverCoconutLimeSweetPotatoes,114PumpkinWhiteBeanChowder,75QuickBurritoFilling,105RatatouillewithWhiteBeans,116RedBean-FilledMiniMuffinsorBakedDonuts,46RefriedBolitaorPintoBeans,118

RoastedFallVeggiesandBeans,140RoastedRootVeggieandKidneyBeanHash,40SalsaFrescaWhiteBeanGazpacho,78SalsaQuinoaSalad,85Sausage-SpicedSavoryPancakes,38SavoryGoldenBouillon,19SimplePantrySalsa,21SloppyBuffaloBeans,94SmokyWhiteBeanSpread,56spiceblends,29Stove-TopMac‘nBeany,160SummerSolsticeOvenPestoRisotto,155Sun-DriedTomatoWhiteBeanWheatBalls,148SuperEasyLentilBiryani,161SuperSimpleMexicanQuinoawithBlackBeans,164SweetRedBeanPaste,27ThaiCoconutTongueofFireSoup,70Tomatillo,Tomato,BlackBeans,andRice,141TomatoRosemaryWhiteBeans,133TripleLentilSoupwithWheatBerries,79VanillaandRoseWaterParfaits,178VaqueroBeanTempehChili,124VeganCashew-BeanQueso,58VietnameseRiceNoodleSalad(Bun),88WeekendVanillaBelgianWaffles,35WhiteBeanBasilCheezySpread,54WhiteBeanLemonBasilStuffedShells,151WhiteBeanPecanPaté,53WhiteBeanPotatoTart,138

specialdiets,16–17spiceblends,29spinach

BelugaLentilStewoverFreshSpinach,134SpinachArtichokeWhiteBeanDip,Creamy,52

splitgreenpeas,12IndianSplitPeaandMungBeanSoup,69

staples,18

stews.SeealsochiliBelugaLentilStewoverFreshSpinach,134CheezyYellow-EyedPeas,123ChickpeaVeggieTagine,108CreoleWhiteBeans,126HardCider-SaucedBeans,127IndianCauliflowerLentilStew,113KidneyBeanMasala(Rajma),112PineappleRumBeansoverCoconutLimeSweetPotatoes,114RatatouillewithWhiteBeans,116SolsticeBeanswithPumpkinandGreens,117ThaiSweetPotatoBeanStew,110

stove-topcookingmethod,10SummerSquashCake,Chocolate,184sweetpotato

PineappleRumBeansoverCoconutLimeSweetPotatoes,114ThaiSweetPotatoBeanStew,110

SweetRedBeanPaste,27

teparybeans,16Tiger’sEyebeans,14tofu

ChickpeaGreekSaladwithTofuFeta,92CoconutThaiBasilRiceNoodleswithTofuorChickpeas,158Extra-ThickSilkenTofuSourCream,28MiniBakedRancheroswithTofuScrambleMix,36

Tomatillo,Tomato,BlackBeans,andRice,141TomatoSoupwithWhiteBeans,HeartierCreamof,74Tortillas,BlackBeanSalvadoran,98

uraddal,13

Vaquerobeans,14VaqueroBeanTempehChili,124

wafflesCrispyChickpeaPattiesandCornbreadWaffles,102

WeekendVanillaBelgianWaffles,35whitebeans

AlmondCheezSpread(FauxGoatCheese),54Almost-a-MealWhiteBeanPestoMuffins,31AppleBakedBeans,122BakedBeanyMacandCheezy,149BeanChorizoCrumbles,23BeanyEggplantBruschettaSpread,61BlueberryAlmondOatmealPancakes,44CherryBasilCrumbleBars,182ChocolateCardamomCake,180ChocolateSummerSquashCake,184CoconutPecanBlondies,181cookingtimes,15CreamoftheCropGardenSoup,76CreamyHealthifiedVodkaSauce,157CreamySpinachArtichokeWhiteBeanDip,52CreoleWhiteBeans,126Don’tBeCrabbyCakes,100EggplantLasagnawithWhiteBeanBasilSpread,156EggplantWhiteBeanPastaSauce,150EnchantedVanillaPancakes,42HeartierCreamofTomatoSoupwithWhiteBeans,74MarinatedWhiteBeanNiçoiseSalad,81OrangeBlossomBrunchBiscuits,48PestoWhiteBeanSalad,84PumpkinWhiteBeanChowder,75RatatouillewithWhiteBeans,116RoastedFallVeggiesandBeans,140SalsaFrescaWhiteBeanGazpacho,78Sausage-SpicedSavoryPancakes,38SmokyWhiteBeanSpread,56Southern-StyleWhiteBeanGravy,41Stove-TopMac‘nBeany,160Sun-DriedTomatoWhiteBeanWheatBalls,148TomatoRosemaryWhiteBeans,133VeganCashew-BeanQueso,58

WhiteBeanBasilCheezySpread,54WhiteBeanLemonBasilStuffedShells,151WhiteBeanPecanPaté,53WhiteBeanPotatoTart,138

whitekidneybeans,13

Yellow-EyedPeas,Cheezy,123

Thisbookisdedicatedtoyou,myreader.YouaretheoneIthoughtofmostwhileIwaswritingit.Isincerelyhopethatyoufindsomerecipesandtipsthat

makeyourmealsalittleeasierandlifemoredelicious.

©2013FairWindsPressText©2013KathyHesterPhotography©2013RenéeComet

FirstpublishedintheUSAin2013byFairWindsPress,amemberofQuaysidePublishingGroup

100CummingsCenter

Suite406-L

Beverly,MA01915-6101www.fairwindspress.com

Allrightsreserved.Nopartofthisbookmaybereproducedorutilized,inanyformorbyanymeans,electronicormechanical,withoutpriorpermissioninwritingfromthepublisher.

171615141312345

Digitaleditionpublishedin2013eISBN:978-1-61058-747-1

Digitaledition:978-1-61058-747-1Softcoveredition:978-1-5923-3549-7

LibraryofCongressCataloging-in-PublicationData

Hester,Kathy.Thegreatveganbeanbook:morethan100deliciousplant-baseddishespackedwiththekindestproteinintown!mostrecipesaresoy-andgluten-free!/KathyHester.

pagescmISBN978-1-59233-549-71.Cooking(Beans)2.Vegancooking.3.CookbooksIcgftI.Title.TX803.B4H492013641.6’565--dc23

2012043102

CoverandbookdesignbyDebbieBerneDesignPhotographybyRenéeCometPhotography

http://www.fairwindspress.com

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