January, 2002    Vol. 1   No.1

Page 5

Featured Recipes

White Beans Mexicali


Preparation Time: 15 Minutes
Cooking Time: 35 Minutes
Serves: 4

1 small onion, chopped
1 stalk celery, chopped
1 carrot, chopped
cup water
teaspoon minced fresh garlic
3 15 oz. cans white cannellini beans, drained and rinsed
1 15 oz. can chopped tomatoes
3 tablespoons chopped green chilies
cup vegetable broth
1 teaspoon chili powder
teaspoon ground cumin
1/8 teaspoon crushed red pepper
2 cups chopped fresh spinach
hot sauce to taste (optional)

Place onion, celery, carrot, water and garlic in a medium sauce pot.  Cook over medium heat for 10 minutes.  Stir occasionally.  Add beans, tomatoes, green chilies, vegetable broth, chile powder, cumin and crushed red pepper.  Cook over low heat for 20 minutes, partially covered.  Add spinach and cook for 3 minutes. Season with hot sauce to taste.  Serve over rice. 
Hint:  This freezes well and reheats easily in a microwave.
 

Spicy Vegetable Bean Dip

Preparation Time: 20 minutes
Chilling Time: 1 hour or more
Serves: 6-8

Mix sauce:
2 tablespoons red wine vinegar
2 teaspoons Tabasco Sauce
teaspoon bottled minced garlic
Several twists of freshly ground pepper

Mix in large bowl:
1 avocado, peeled and chunked
1 15 oz. can pinto beans, drained and rinsed
1 cups frozen corn kernels, thawed
3 green onions, chopped (1/2 cup)
1 tomato, chopped
1/3 cup chopped fresh cilantro

Fat-free tortilla chips

Pour sauce over beans and vegetables mix well.  Serve with chips. 

Hint:  You can also use other kinds of beans such as white beans, kidney beans and/or garbanzo beans.  This dish needs to be served the same day it is made.
 

Vegetable Salad

Preparation Time: 20 minutes
Serves:  4

4 cups torn lettuce leaves
1 tomato, chopped
1 stalk celery, chopped
1 green onion, chopped
cup chopped English cucumber
1 small avocado, peeled and chopped (optional)
3 radishes, finely chopped
3 tablespoons orange juice
1 tablespoon lime juice
teaspoon chili powder
teaspoon ground cumin
2 tablespoons finely chopped cilantro
4 ounces smoked, baked tofu, chopped 

Combine vegetables in a large bowl.

Mix juices together, whisk in chili powder and cumin.  Add cilantro and mix again.  Add tofu to vegetables, pour dressing over and toss to mix.  Let rest 2 minutes, toss again and serve. 

 


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