Anasazi Beans
2 c. dried
Anasazi beans (or pinto beans), soaked overnight; drained
1 ½ tsp. salt to taste
4 c. vegetable
broth 4 oz. can
green chilies
4 garlic
cloves, peeled and minced
1.
Boil all the ingredients 1 hour 10 min.
Make it a Meal: limeade fruit salad, carrots, tortillas
Tostadas
1 lb. beef
flavored tofurky or tempeh
6-10
tortillas 1
diced onion
Iceberg
lettuce, cut up 2-3 diced
tomatoes
Hot
sauce-see below 4-6 c.
oil
1.
Heat oil in a pan. Dip tortillas 1 at a time in
warm oil. Brown both sides. Drain on a paper towel.
2.
Dip cooked tortillas in sauce to coat
3.
To assemble: top tortillas with tofurky, and
onion. Pour sauce on top. Add lettuce and tomatoes last.
Make it a Meal: mangos, corn
Hot Sauce
1 can tomato
soup and water 1 can El Pato sauce
1 can stewed
tomatoes (slightly pureed in a blender)
1.
Heat in a sauce pan.
Taco Soup
1 lb. of
cooked rice, lentils, beans, or beef tofurky
2 cans stewed
tomatoes (put through blender)
1 pkg. taco
seasoning 1 can kidney
beans
1 small can
tomato sauce 1 c. frozen corn
2 cans water
1.
Heat. Top with fritos and vegan sour cream.
Make it a Meal:
strawberries, salad
Beans and
Rice
Beans
1 can
refried beans ½ c.
salsa
½ c. sweet
potato ½
avocado
1.
In a blender mix salsa, potato, and avocado.
2.
Stir into refried beans.
Rice
2 c. brown
rice 5
c. water
½ package
taco mix
1.
Rinse the rice about 1 minute.
2.
Place all in a rice cooker or simmer till
tender.
Make it a Meal:
mango black bean salad, papusas
Tortilla Soup
1 can black beans (or equivalent amt. of cooked squash)
2- 32 oz. box of No-Chicken Broth, minced garlic chips
2 small red peppers, chopped,
garlic salt
2 small green peppers, chopped, Mrs. Dash seasoning
1 large Vidalia (sweet) onion, chopped
2 tsp. No-Chicken Bouillon, Lawry's seasoned salt
24 oz. jar Southwest Salsa (has black
beans in it)-Safeway Select or similar brand
2 small cans chopped green chilies
¾ can dk. red kidney beans
McCormick grill mate Montreal Steak
Pepper
crushed restaurant tortilla chips
opt: vegan sour cream
opt: green onion, chopped
1. Boil onion and bell peppers in some of the chicken broth till
tender. Transfer to a mixer and puree. If you have a small mixer do 1/2 at a
time. Put the lid on tight and hold. Be careful because it is hot.
2. In a big soup pot add the rest of the broth boxes, salsa, chilies,
and beans.
3. Shake the garlic chips to cover the whole top with lots. Add the
remaining seasonings. Boil and serve.
4. Top soup bowls with chips, green onion, and/or sour cream to
taste.
Make it a Meal:
corn, fruit salad
Perfect
Pinto Beans
4 cloves
garlic, peeled and minced
2 c. dried
pinto beans 1 tsp.
sesame oil
¼ tsp.
liquid smoke flavoring 1 ½ tsp.
salt, or to taste
1.
Soak beans overnight. Drain and rinse.
2.
Boil beans with garlic, sesame oil, smoke
flavoring, salt, and 4 c. water.
3.
Decrease heat, cover, and simmer gently for
about an hour.
Make it a Meal:
limeade fruit salad, flautas, carrots
Black Bean
Soup
3 c.
vegetable broth 1
c. water
Carrots,
celery, zucchini ½
c. dried black beans
Garlic,
onion powder, oregano, and parsley
1.
Heat to boiling and boil for 2 minutes. Reduce
heat. Cover and simmer 2 hours.
2.
Place 1 c. of soup in blender and blend. Return
it to the soup. Serve with a squeeze of lime juice.
Make it a Meal: whole wheat bread,
peaches
Papusas
2 c. or less
of warm water or vegetable broth
2 c. masa
harina 1 c.
refried beans
½ c. fresh
cilantro, chopped Canola oil
1.
Mix the masa harina with 2 c. water. Stir and
knead to form a moist cohesive dough. It should be soft but not sticky. Add
more water a spoonful at time as needed. (It shouldn’t crack around the edges
when you press it between your palms).
2.
Place ½ c. of masa dough in your hand. Make a
ball, insert your thumb and make a hole.
3.
Fill the hole with the refried beans and 1 tsp.
cilantro. Cover up the filling.
4.
Flatten the papusa and carefully form a thick 4
inch circle. Repeat to use up dough.
5.
Fry in a little oil about 4 minutes per side on
medium heat.
Make it a Meal:
rice, beans, black bean mango salad
Flautas
Canola oil
for frying Refried
beans
Small corn
tortillas or medium whole wheat ones cut in half
1.
Spread tortillas with beans (you could microwave
the tortillas for 10 seconds to soften them). Roll them up (on bigger tortillas
that have been sliced I start with the small end and roll towards the cut
side).
2.
Fry them in oil about 40 seconds per side.
3.
Serve with salsa or ketchup to dip.
Make it a Meal:
guacamole, perfect pinto beans, mango
Plantain
Wraps
2 ripe peeled
plantains (dark yellow skin w/ black patches)
Salt and
pepper to taste 2
tbsp. canola oil
4-10 in.
tortillas or wraps Refried
beans
1.
Cut plantains into eights lengthwise.
2.
Fry in oil about 5 minutes per side till they
are a reddish brown. Drain on a paper towel. Sprinkle with salt and pepper.
3.
Spread each tortilla with beans. Fill with 4
plantains each. Roll up like a burrito.
Make it a Meal:
Salsa, salad, raspberries, creamed corn
Enchiladas
5 tbsp.
vegan butter 1 c.
chopped onion
½ c. chopped
bell pepper ¼ c. flour
2 c. cooked
butternut squash chunks, rice, and corn mixture
4 oz.
chopped green chilies 1 tbsp.
chili powder
1 c. vegan
sour cream 2 c.
vegetable broth
8-12 6 in.
tortillas
1.
Cook the onions and bell peppers in 2 tbsp. of
the butter. Add the squash/rice/corn mixture and green chilies. Set aside.
2.
Melt 3 tbsp. butter. Blend in flour, chili
powder, and then vegetable broth. Bring to a boil, stirring constantly. Stir in
the sour cream.
3.
Stir ½ c. of sauce into the bean mixture.
4.
Spoon the mixture into the tortillas, roll up,
and place in a casserole dish.
5.
Pour remaining sauce over the tortillas in the
pan to coat.
6.
Bake uncovered at 350 for 25 minutes.
Make it a Meal: corn cobs, watermelon
Tamale Pie
Filling:
2 c. cooked
pinto beans 2
tbsp. oil
½ c. chopped
onion ¼ tsp.
garlic powder
1 tsp. chili
powder 1 tsp.
salt
1 tbsp.
tomato paste 3 tbsp.
water
½ bell
pepper, chopped ½
c. corn
¼ c. chopped
parsley ½ c. chopped
celery
Tamale mix:
1 ½ c.
cornmeal or masa 2 ½ c.
cold water
½ tsp. chili
powder 1 tsp.
salt
1.
Sauté the onion, bell pepper, and celery in the
oil till soft. Puree with the parsley and water. Pour into a sauce pan.
2.
Add the beans and remaining filling ingredients
and cook about 5 minutes or till well blended.
3.
Combine the tamale ingredients and cook over
medium heat till the cornmeal thickens and comes to a boil, stirring
constantly.
4.
Spread 2/3’s of the cornmeal mixture in a
greased 8x8 pan, spreading it up the sides. Pour in the bean mixture. Spread
the remaining cornmeal mixture on top.
5.
Bake at 350 for 30 min.
Make it a Meal:
apples, salad
Squash
Fajitas
Marinade:
¼ c. extra
virgin olive oil ½
c. ketchup
2 cloves
minced garlic Seasoned
pepper
1 tbsp.
chili powder Seasoned
salt
2 tbsp. el
pato sauce or 4-6 drops of Tabasco
Italian
seasoning
Also:
Sliced bell
pepper Sliced
onion
1 butternut
squash, peeled sliced into strips
1.
Toss the vegetables in the marinade.
2.
Fry and serve with tortillas.
Make it a Meal:
refried beans, rice, grapes
Three Layer
Mexican Pie
Bottom Layer of casserole:
Refried
beans, sweet potato puree, ½ c. salsa, avocado puree- Mixed together
Middle Layer:
½ tub vegan
sour cream, 4 ½ tbsp. nutritional yeast, cilantro, 2 tbsp. lemon juice, 1 tsp.
onion powder- Blended in blender till smooth
Top Layer:
1 bag
hashbrown potatoes, 1 tbsp. taco mix- Mix together and layer over top of dish
1.
Cover and bake at 375 for 35-45 minutes. Uncover
and bake 5-10 min. more.
Make it a Meal: cantaloupe, salad
Beans and
Rice 2
1 can pinto
beans, rinsed 2 tsp. cumin
Onion and
garlic powder 1 tsp. chili
powder
1 can diced
tomatoes with green chilies, drained
Juice of ½
lime ½
c. hummus
½ avocado,
blended till smooth
¼ c. chopped
or blended cilantro
1 c. dry
brown rice, cooked
1.
Fry the beans with the onion powder, cumin,
chili powder, garlic powder for about a minute.
2.
Add the tomatoes and lime juice. Cook on medium
high for about 5 minutes.
3.
Stir in hummus and avocado.
4.
Stir the cilantro into the rice and add salt and
pepper to taste.
Make it a Meal: kiwi,
carrots
Tacos
1 lb. beef
tofurky or crumbled tempeh
McCormick or
Schilling taco seasoning packet
1 can stewed
tomatoes with juice, chopped
½ small can
tomato sauce Worcestershire
sauce
½ onion
chopped ½ can
el pato
1-2 yellow peppers
sliced in ¼’s
About 1-2c.
canola oil Flour
tortillas
Opt: rice
and beans in the taco
Toppings:
lettuce, tomato, red onion, avocado
1.
Fry the tofurky with the onion, Worcestershire
sauce, and any other seasonings. Add el Pato, tomato sauce, yellow peppers, and
taco seasoning. Simmer 20-30 minutes.
2.
In a separate pan heat canola oil till hot for
about 10-15 min.
3.
Fry tortilla in oil on 1 side, bend in half with
tongs, and fry on both sides. Drain on a paper towel.
Make it a Meal: honeydew melon, corn
cobs
Beans and
Rice Casserole
2 c. cooked
pinto beans 1
c. dry brown rice
Onion and
garlic powder 2 tsp. cumin
1 tsp. chili
powder Juice of
½ lime
1 can diced
tomatoes with green chilies, drained
¼ c.
cilantro ½
avocado
2 tbsp.
hummus Salt
and pepper
1.
Cook the rice in a rice cooker.
2.
Blend the cilantro and lime in a blender with
the avocado, hummus, and a little bit of the tomatoes.
3.
Mix all the ingredients in a casserole dish.
Season with salt and pepper.
4.
Bake covered in the oven at 350 for about 20 minutes
to mix the flavors.
Make it a Meal:
salad, mangos, creamed corn
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