Notes:

• 16 ounces of chopped tomatoes can be substituted for the 14.5 ounce can of diced tomatoes.
• Serves 8.

Ingredients

• 1 medium onion chopped
• 2 garlic cloves, minced
• 3 tablespoons vegetable broth
• 2 (15 ounce) cans of black beans, rinsed and  drained
• 1 (14.5 ounce) can diced tomatoes (see note above)
• 1 (4 ounce) can chopped green chilies
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon garlic powder
• 1/4 teaspoon pepper
• whole grain tortillas
• 1 large ripe avocado, peeled and chopped

Preparation

1. In a skillet, saute onion and garlic in vegetable broth until tender.
2. Stir in the beans, tomatoes, chilies, and spices.  Mix well.
3. Bring to a boil, then reduce heat and simmer uncovered for 3-5 minutes until mixture begins to thicken.
4. Spoon 1/2 cup of the mixture onto a tortilla and top with avocado.

Notes:

• Recipe from Rebecca Gopffarth.
• Feeds 2-3.
• Substitutions in parenthesis.

Ingredients

• 8 ounces whole wheat fettuccine (linguine, spaghetti)
• 2 teaspoons dark sesame oil
• 3/4 cup yellow onions, thinly sliced.  Tutorial here.
• 4 cloves garlic crushed
• 1 tablespoon chili paste
• 1 bell pepper sliced into strips
• 1 red bell pepper sliced into strips (yellow, orange)
• 2 ribs of celery sliced into quarter-inch pieces
• 8 ounces of button mushrooms sliced (baby bellas)
• 1/4 teaspoon salt
• 2 teaspoons cornstarch
• 3/4 cup vegetable broth
• 3 tablespoons low sodium soy sauce
• 2 tablespoons dry cooking sherry
• 1 tablespoon fresh lemon juice

Preparation

1. Cook pasta to al dente.  Drain pasta, reserving several cups of the cooking water.  Return the pasta to the pot and cover with the reserved cooking water.
2. Heat two teaspoons of sesame oil in a large skillet or dutch oven over medium heat until hot but not smoking.
3. Add the scallions, garlic, and chili paste and stir fry until scallions are tender.
4. Add the peppers, celery, and mushrooms and stir fry until crisp tender – approximately 4 minutes.
5. Drain pasta and add to skillet.  Stir fry until lightly crisp - approximately 1 minute.
6. In a medium bowl combine salt, cornstarch, broth, soy sauce, sherry, and lemon juice.
7. Pour corn starch mixture into skillet, stir to combine.  Cook until the mixture is slightly thickened.
8. Serving suggestion:  Serve with steamed broccoli and a chunk of crusty bread.

Notes:

• Tools:  digital scale.
• Serves 2.

Ingredients

• 1 tablespoon vegetable oil
• 50 grams (1.75 ounces) red bell pepper cut in strips
• 50 grams (1.75 ounces) green bell pepper cut in strips.
• 100 grams (3.50 ounces) onion cut in strips.
• 100 grams (3.50 ounces) baby bella mushrooms, stems removed, thinly sliced (1/4″)
• 1 teaspoon ground cumin
• 2 tablespoons finely chopped fresh cilantro
• corn tortillas
• assorted toppings (tomatoes, onion, salsa, avocado, shredded lettuce)

Preparation

1. Heat vegetable oil in a large non-stick skillet over medium heat.
2. Add peppers, onions,and mushrooms and saute mixture until brown.
3. Transfer mixture to medium bowl.
4. Mix in ground cumin and cilantro.  Cover with plastic wrap and let sit while toppings are prepared and tortillas are warmed.

Notes

• Adapted from Quick-Fix Vegan by Robin Robertson.
• Serves 2.

Ingredients

• 10 ounces of whole wheat linguine
• 1 (6-ounce) jar marinated artichokes, drained (but not rinsed)
• 1 cup cooked or canned white beans, drained, and rinsed
• 3 garlic cloves, crushed
• 1/2 teaspoon salt
• 2 tablespoons nutritional yeast
• 1 tablespoon olive oil
• 1/2 cup hot vegetable broth
• 1/2 cup almond or soy milk
• 2 tablespoons minced fresh parsley (optional)

Preparation

1. Cook the linguine in a large pot of boiling salted water.
2. While the pasta is cooking, combine the artichokes, beans, garlic, salt, yeast, olive oil, and broth in a blender or food processor and blend until smooth and creamy.
3. Add the milk and blend until combined.
4. Taste and adjust the seasonings.
5. Drain the pasta well and return to the pot.
6. Add the sauce and toss to combine.
7. Serve hot, garnished with the parsley.