Baked Beans
Makes about 8 cups
These beans may be “baked,” on the stovetop, in the oven, or in a crockpot. The longer they cook, the more delicious they become. You’ll notice that the last ingredient is “Bakkon yeast.” This is not the same as “baking yeast.” Rather, it is a brand name for torula yeast, which has a distinctive, smoky flavor, and is sold in natural food stores.
2-1/2 cups dried navy beans (or other small white beans)
1 onion, chopped
1 15-ounce can tomato sauce
1/2 cup molasses
2 teaspoons stone ground or Dijon mustard
2 tablespoons vinegar
1/2 teaspoon garlic granules or powder
1 teaspoon salt
1 teaspoon Bakkon yeast (optional)
Rinse beans and soak in 6 cups of water for 6 to 8 hours or overnight. Drain and rinse. Place beans in a large pot with onion. Cover and simmer until beans are tender, about 2 hours.
Add tomato sauce, molasses, mustard, vinegar, garlic granules, salt, and Bakkon yeast if using. Cook, loosely covered, over very low heat for 1 to 2 hours. Or, transfer to an ovenproof dish and bake at 350oF for 2 to 3 hours.
Crockpot variation: Place cooked beans into a crockpot with remaining ingredients. Cover and cook on high for 2 to 3 hours.
Per 1-cup serving: 166 calories; 6 g protein; 36 g carbohydrate; 0.6 g fat; 6 g fiber; 520 mg sodium; calories from protein: 14%; calories from carbohydrates: 83%; calories from fats: 3%
Recipe from Healthy Eating for Life for Children by PCRM nutrition director Amy Lanou, Ph.D
Barbecue-style Baked Tofu
Makes 1 pound (6 1/4-inch thick slices)
Baked tofu has a firm texture and delicious flavor that makes it a perfect snack, sandwich filling, or stir-fry ingredient. You should begin with very firm tofu (it should spring back when lightly pressed). If it fails this test, begin by pressing it as directed below. For the marinade, you can use 1/2 cup of your own favorite barbecue sauce, or follow the recipe given.
1 pound firm fresh tofu
1/4 cup catsup
1/4 cup apple juice concentrate
2 tablespoons apple cider vinegar
1 tablespoon reduced-sodium soy sauce
1 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon black pepper
scant pinch cayenne pepper (or more to taste)
If necessary, press tofu to increase its firmness using the following steps: Line a baking sheet with a clean dishtowel. Cut tofu into 6 equal-sized slices (each slice should be about 1/4-inch thick) and place on the dishtowel in a single layer. Cover with a second clean dishtowel, and top with a cutting board. Place several heavy objects (canned food, books, jars of beans) on the cutting board. Let stand 30 minutes.
In the meantime, prepare barbecue sauce. Combine ketchup, apple juice concentrate, soy sauce, garlic, ginger, and cayenne pepper in a small measuring cup or mixing bowl.
Remove tofu from the press and pat it dry. Carefully arrange slices in a sandwich-sized ZipLoc bag then add marinade. Seal the bag then carefully massage it so that all the tofu slices are coated with marinade. Refrigerate 4 hours or more (overnight is ideal), turning the bag occasionally to keep all slices coated.
Preheat oven to 375oF. Remove tofu from bag and place it in a glass baking dish. Drizzle with any remaining marinade and bake, uncovered, until dry and deep golden brown, about 35 minutes.
Per slice: 91 calories; 7 g protein; 10 g carbohydrate; 4 g fat; 1 g fiber; 213 mg sodium; calories from protein: 27%; calories from carbohydrates: 39%; calories from fats: 34%
Recipe from Healthy Eating for Life for Children by PCRM nutrition director Amy Lanou, Ph.D
Bean Curd in Sweet and Sour Plum Sauce
(Serves 4)
1 pound tofu, cut into small pieces and drained
1/2 onion, sliced
3 carrots, sliced
1 shallot, chopped
3 tablespoons sugar
3 tablespoons vinegar
3 tablespoons tomato sauce
1 tablespoon plum sauce
Stir-fry bean curd in a non-stick skillet until golden. Add sliced onion, carrots, and shallots. Mix sugar, vinegar, tomato sauce, and plum sauce with wire whisk and add to bean curd. Heat thoroughly.
Plum sauce is available at Asian and gourmet grocery stores.
Recipe from The Park Wok, North Sydney, Australia, printed in The Best in the World, edited by Neal Barnard, M.D.
Black Bean Pueblo Pie
Makes a generous 9 × 13-inch casserole (12 servings)
This is like a lasagna with a Southwestern twist. It is layered, with black bean chili, corn tortillas, spicy tomato sauce, and tangy garbanzo spread.
Beans:
4 cups cooked black beans (or 2 15-ounce cans)
1 15-ounce can crushed tomatoes
½ cup water
2 teaspoons paprika
2 teaspoons chili powder
2 teaspoons onion powder
1 teaspoon garlic powder
Tomato Sauce:
1 large onion, chopped
1 tablespoon minced garlic (about 4 large cloves)
1 28-ounce can crushed tomatoes
4 teaspoons chili powder
2 teaspoons cumin
Garbanzo spread:
1 15-ounce can garbanzo beans, drained
½ cup water-packed roasted red pepper (about 2 peppers)
2 garlic cloves, peeled
1 tablespoon tahini (sesame seed butter)
3 tablespoons lemon juice
½ teaspoon cumin
12 corn tortillas, torn in half
1 cup chopped green onions
Combine black beans, crushed tomatoes, water, paprika, chili powder, onion powder, and garlic powder in a pot. Bring to a simmer, then cover and cook, stirring frequently, for 25 minutes.
To make sauce, heat ½ cup of water in a large pot or skillet. Cook onion and garlic over high heat, stirring often, until soft, about 5 minutes. Add tomatoes, chili powder, and cumin. Cover and simmer over medium heat 5 minutes.
Combine garbanzo beans, roasted peppers, garlic, tahini, and lemon juice in a food processor or blender. Process until very smooth, about 2 minutes.
Preheat oven to 350°F.
Spread ½ to 1 cup of the tomato sauce in a 9 × 13-inch (or larger) baking dish. Cover with a layer of tortillas, then spread with half of the garbanzo spread, using your fingers to hold tortillas in place. Sprinkle with half of the black beans and green onions. Top with half of the tomato sauce.
Repeat layers, ending with tomato sauce. Bake in preheated oven for 25 minutes.
Per serving (1?12th of casserole): 177 calories; 8 g protein; 32 g carbohydrate; 2.5 g fat; 5 g fiber; 172 mg sodium; calories from protein: 17%; calories from carbohydrates: 70%; calories from fats: 13%
Recipe from Healthy Eating for Life for Cancer by Vesanto Melina, M.S., R.D.
Buckwheat Pasta with Seitan
(Serves 6)
Seitan is a high-protein wheat product with a meaty taste and texture. In this recipe it is served with soba, Japanese buckwheat pasta. Look for seitan in health food stores. Soba is available in the Asian food section of many supermarkets and health food stores, as well as in Asian markets.
1 medium onion, chopped
2 tablespoons oil
3 cups sliced fresh mushrooms
8 ounces seitan sliced
2 tablespoons flour
1-1/2 cups cold water
2 teaspoons soy sauce
1/2 teaspoon garlic powder
1/4 teaspoon black pepper
12 ounces soba noodles
1 teaspoon salt
Sauté the onion in a large skillet with the oil until transparent, then add the mushrooms.
Cover and continue cooking until mushrooms are brown, then stir in the seitan.
Whisk flour and water together until smooth, then add to the skillet along with the soy sauce, garlic powder, and pepper. Cook, uncovered, over medium-low heat until thickened.
Bring water to boil in a large kettle. Add the soba and the salt and boil until al dente, about 8 minutes. Top with seitan mixture and serve.
Recipe from Food for Life by Neal D. Barnard, M.D.; recipe by Jennifer Raymond
Garbanzo Salad Sandwich
Makes 4 sandwiches
Garbanzo beans make a delicious and very nutritious sandwich filling.
1 15-ounce can garbanzo beans, drained
1 stalk celery, finely sliced
1 green onion, finely chopped
2 tablespoons Tofu Mayo or other vegan mayonnaise
1 tablespoon sweet pickle relish
8 slices whole wheat bread
4 lettuce leaves
4 tomato slices
Mash garbanzo beans with a fork or potato masher, leaving some chunks. Add sliced celery, chopped onion, Tofu Mayo, and pickle relish.
Spread on whole wheat bread and top with lettuce and sliced tomatoes.
Per sandwich: 268 calories; 12 g protein; 48 g carbohydrate; 4 g fat; 7 g fiber; 348 mg sodium; calories from protein: 17%; calories from carbohydrates: 69%; calories from fats: 14%<
Recipe from Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.
Hearty Barbecue Beans
(Makes 6 cups)
1 16-ounce can vegetarian baked beans
1 15-ounce can kidney beans
1 10-ounce package frozen baby lima beans
1 6-ounce can crushed tomatoes
1 cup finely chopped onion
1 tablespoon cider vinegar
1 tablespoon molasses
2 teaspoons stone-ground mustard
1 teaspoon chili powder
Combine all ingredients in a saucepan and cook at a slow simmer for 25 to 30 minutes.
Recipe from Turn Off the Fat Genes by Neal D. Barnard, M.D.
Hoppin' John Salad
(Makes about 5 cups)
2 cups cooked black-eyed peas (1 cup dry) or 1 15-ounce can, drained
1-1/2 cups cooked brown rice (1/2 cup uncooked)
1/2 cup finely sliced green onions
1 celery stalk, thinly sliced (about 1/2 cup)
1 tomato, diced
2 tablespoon finely chopped parsley
Combine the above ingredients in a mixing bowl.
For the vinaigrette:
1/4 cup lemon juice
1 tablespoon olive oil
1/4 teaspoon salt
1-2 garlic cloves, crushed
Mix together the vinaigrette ingredients and pour over salad. Toss gently. Chill 1 to 2 hours if time permits.
Recipe from Turn Off the Fat Genes by Neal D. Barnard, M.D.
Indian Split Pea Dahl
(Serves 6)
1-1/2 cups yellow split peas
3 cups water
1 large onion, chopped
1 small green pepper, chopped
1 teaspoon tumeric
1/2 teaspoon curry powder
1-1/2 teaspoon black mustard seeds
1/2 cup water
juice of 1 lemon
salt to taste
Simmer split peas in 3 cups water for 30 minutes or until tender. Add more water, if needed.
In another saucepan, simmer chopped onions, green peppers, tumeric, curry powder, mustard seeds and 1/2 cup water for 15 minutes or until onions and peppers are tender. Mix with peas and add lemon juice and salt.
Serve over a generous portion of brown rice. Chutney is a nice accompaniment.
Recipe from The Power of Your Plate, by Neal Barnard, M.D.
Karen's Sloppy Tofu
(Serves 3)
1 small onion, chopped
4 cloves garlic, minced
1 tablespoon oil
pepper to taste
3 large mushrooms, chopped
1 carrot, grated (optional)
1/2 tablespoon dried parsley
1/2 pound tofu, crumbled
2 teaspoons tamari or soy sauce (optional)
3 tablespoons tomato sauce
Sauté onion and garlic in oil until onion is clear. Add pepper, mushrooms, carrot, and parsley. Add tofu, tamari, and sauce. Cook, stirring occasionally, until heated through. Serve as a sandwich filling, sprinkled with nutritional yeast.
Recipe from Simply Vegan by Debra Wasserman.
Lentil Barley Stew
(Makes about 1½ quarts)
This hearty one-step stew makes a complete meal when it is served with a crisp green salad.
½ cup lentils, rinsed
¼ cup hulled or pearled barley
1 quart vegetable broth or water
1 small onion, chopped
1 garlic clove, pressed or minced
1 carrot, diced
1 celery stalk, sliced
½ teaspoon oregano
½ teaspoon ground cumin
¼ teaspoon red pepper flakes
¼ teaspoon black pepper
½–1 teaspoon salt
Place all ingredients except salt into a large pot and bring to a simmer. Cover and cook, stirring occasionally, until lentils and barley are tender, about 1 hour. Add salt to taste.
Per 1-cup serving: 132 calories; 7 g protein; 26 g carbohydrate; 0.3 g fat; 5 g fiber; 230-460 mg sodium; calories from protein: 21%; calories from carbohydrates: 76%; calories from fats: 3%
Recipe from Healthy Eating for Life for Children by PCRM nutrition director Amy Lanou, Ph.D.
Neat Loaf
Makes one loaf (about 12 slices)
1 cup cooked brown rice
2 cups bread crumbs
1 cup finely chopped walnuts
1 small onion, finely chopped
2 celery stalks, finely chopped
1 carrot, finely chopped
1 pound firm tofu
1/4 cup barbecue sauce
3 tablespoons reduced-sodium soy sauce
2 teaspoons stone-ground or Dijon mustard
1/4 teaspoon black pepper
barbecue sauce or ketchup for serving
Preheat oven to 350oF.
In a large bowl, combine the brown rice, bread crumbs, walnuts, onion, celery, and carrot.
Purée the tofu in a food processor or mash by hand until very smooth. Add to the rice mixture along with the barbecue sauce, soy sauce, mustard, and black pepper.
Stir with a large spoon or knead mixture by hand until it is well mixed and holds together, about 1 minute.
Transfer to an oil-sprayed 5- x 9-inch loaf pan or other baking dish and distribute evenly using a spoon, spatula, or your hand.
Top with barbecue sauce or ketchup. Bake 60 minutes. Let stand 10 minutes before serving.
Per slice: 154 calories; 6 g protein; 15 g carbohydrate; 8 g fat; 2 g fiber; 572 mg sodium; calories from protein: 16%; calories from carbohydrates: 38%; calories from fats: 46%
Recipe from Healthy Eating for Life for Children by Amy Lanou, Ph.D.
Spicy Black Beans and Tomatoes
(Makes 4 1-cup servings)
1/4 cup vegetable broth
1/2 cup chopped onion
2 garlic cloves, minced
2 14.5-ounce cans diced tomatoes, drained
2 tablespoons canned, chopped green chilies
2 15-ounce cans black beans, rinsed and drained
1 tablespoon chopped cilantro or parsley
1/2 teaspoon cumin
1/2 teaspoon ground red pepper
1/4 teaspoon chili powder
Heat 1/4-cup vegetable broth in non-stick cooking skillet and heat over medium-high heat. Add chopped onion and garlic; sauté in broth until tender. Add tomatoes and chilies. Reduce heat and cook uncovered 6 to 8 minutes or until mixture is slightly thickened, stirring occasionally. Stir in beans and remaining ingredients.
Cover and cook five minutes or until thoroughly heated.
Serving suggestions:
Serve over brown rice
Scoop up with baked tortilla chips
Wrap up in a tortilla to make a black bean burrito
Serve over cooked couscous.
Recipe from PCRM Weight Loss Study Cooking Demonstration contributed by PCRM staff dietitian Brie Turner-McGrievy, M.S., R.D.
Tamale Pie
(Serves 8)
2 cups soymilk
2 tablespoons vinegar
6 cups Chili Beans, with juice
2 cups cornmeal
2 teaspoons baking soda
1/2 teaspoon salt
2 tablespoons oil
Preheat oven to 400°F.
Combine the soymilk and vinegar and let stand 5 minutes or more.
Heat the beans until very hot, then pour into a 9- x 12-inch baking dish.
Mix the dry ingredients in a large bowl, and add the soymilk mixture and oil. Stir just to mix, then pour over the hot beans, and bake until the bread is set and golden brown, about 30 minutes.
Recipe from Food for Life, by Neal D. Barnard, M.D.; recipe by Jennifer Raymond.
Tempeh and Eggplant Pot Pies
(Serves 2)
Chunky, individual vegetable pies topped with a biscuit-style crust—honest food at its robust best.
Filling:
2 cups eggplant, diced (about 1 very small Western eggplant or 1 to 2 Asian eggplants)
1 8-ounce can tomato sauce (1 cup)
1/2 cup onion, chopped
1/2 cup celery, chopped
4 ounces (1/4 pound) tempeh, cut into 1/2-inch cubes
1 teaspoon olive oil (optional)
Biscuit Crust:
1/2 cup whole wheat pastry flour
1 teaspoon non-aluminum baking powder (such as Rumford)
1/4 cup water
2 teaspoons olive oil
pinch of salt
Preheat the oven to 350°F. Coat two 15-ounce or 16-ounce individual casserole dishes with nonstick cooking spray, and set them aside.
To make the filling, place all the filling ingredients except the salt and pepper in a 4-1/2-quart saucepan or Dutch oven. Place the saucepan over high heat, and bring the mixture to a boil. Reduce the heat to medium, cover the saucepan with a lid, and simmer the mixture, stirring once or twice, for 15 minutes.
Remove the saucepan from the heat, and season the filling with salt and pepper, to taste.
Divide the filling evenly between the prepared casserole dishes, and set aside.
To prepare the biscuit crust, place the flour, baking powder, and salt in a small mixing bowl, and stir them together. Pour the water and oil into the flour mixture at the same time, and mix just until the dry ingredients are evenly moistened. The dough will be stiff.
Drop the dough by 4 small spoonfuls on top of each casserole (2 per casserole). Then carefully spread the dough out with the back of the spoon so it evenly moistened. The dough will be stiff. Drop the dough by 4 small spoonfuls on top of each casserole (2 per casserole). Then are fully spread the dough out with the back of the spoon so it evenly covers the top of the filling.
Bake the pot pies until the crust is golden, about 20 to 25 minutes. Serve hot.
From Table for Two: Meat- and Dairy-Free Recipes by Joanne Stepaniak.
Tempeh Broccoli Sauté
(Serves 4)
10-ounce package tempeh, cubed
2 stalks broccoli, chopped
1 small onion, minced
2 tablespoons oil
2 teaspoons tamari or soy sauce (optional)
Sauté cubed tempeh, broccoli, and onion in oil over medium-high heat until tempeh is lightly browned. Add soy sauce at last moment. Serve with brown rice.
Recipe from Simply Vegan by Debra Wasserman.
Tempeh with Apricot Marinade
(Serves 8)
1 pound tempeh
1 cup apricot preserves
1 clove garlic, peeled and minced
2 tablespoons oil
1/4 cup soy sauce
2 tablespoons cider vinegar
Cut the tempeh into 2-inch squares. Place in a vegetable steamer and steam for 20 minutes.
Combine the apricot preserves, garlic, oil, soy sauce, and vinegar and mix thoroughly. Place the steamed tempeh in a large bowl and pour the apricot marinade over it. Marinate in the refrigerator for an hour.
Grill, brushing frequently with the marinade and turning the tempeh pieces every few minutes, until tempeh is browned and completely heated through. Serve on rolls or over rice.
Recipe from The Vegetarian No-Cholesterol Barbecue Cookbook, by Kate Schumann and Virginia Messina, M.P.H., R.D.
Tofu and Kale Quiche
(Serves 4 to 6)
1/2 teaspoon canola oil
1/2 cup chopped green onions
8 ounces firm tofu, crumbled
1 cup packed finely chopped kale or turnip greens
1 cup grated soy cheese
1/2 cup chopped red bell peppers
1/2 teaspoon salt
1/2 teaspoon turmeric
1 9-inch store-bought pastry pie shell
In a small, nonstick skillet, heat oil over medium heat. Add green onions and sauté for 3 minutes. Add remaining ingredients to skillet and mix together until soy cheese begins to soften and kale wilts slightly.
Transfer mixture to prepared pie shell (see package instructions). Bake quiche in preheated oven for 40 minutes.
From CalciYum! by David and Rachelle Bronfman.
Three Sisters Salad
Makes about 8 cups
Native Americans referred to squash, corn and beans as the “three sisters” because they grow well together and their flavors and textures complement each other nicely in cooking.
2 cups butternut or kabocha squash, julienne or cut into 1/4-inch cubes
1 cup jicama, julienne or cut into 1/4-inch cubes
1 red bell pepper, diced
1 15-ounce can corn, drained
1 15-ounce can black beans, drained and rinsed
1/2 cup red onion
1/2 cup chopped cilantro
1/4 cup pumpkin seeds
1/4 cup seasoned rice vinegar
2 tablespoons lemon or lime juice
1 teaspoon each: cumin, coriander, chili powder
1 garlic clove, pressed or minced
Combine squash, jicama, bell pepper, corn, beans, onion, cilantro and pumpkin seeds in a large bowl.
Mix vinegar, lemon juice, cumin, coriander, chili powder and garlic. Pour over salad and toss to mix.
Per 1/2-cup serving: 85 calories; 4 g protein; 18 g carbohydrate; 0.7 g fat; 5 g fiber; 221 mg sodium; calories from protein: 17%; calories from carbohydrates: 77%; calories from fats: 6%
Recipe from Healthy Eating for Life for Women by Kris Kieswer
Tofu Tacos
(Makes 6 tacos)
1/2 onion, chopped, or 1 tablesoon onion powder
2 garlic cloves, crushed, or 1 teaspoon garlic powder
1 small bell pepper, diced (optional)
1 tablespoon oil
1/2 pound firm tofu, crumbled (about 1 cup)
1 tablespoon chili powder
1 tablespoon nutritional yeast (optional)
1/4 teaspoon each ground cumin and dried oregano
1 tablespoon soy sauce
1/4 cup tomato sauce
6 corn tortillas
Sauté the onion, garlic, and bell pepper in oil for 2 to 3 minutes, then add tofu, chili powder, yeast, cumin, oregano, and soy sauce. Cook 3 minutes, then add tomato sauce and simmer over low heat until mixture is fairly dry.
Heat tortillas in a heavy, ungreased skillet, turning each from side to side until soft and pliable. Place a small amount of the tofu mixture in the center, fold the tortilla in half, and remove from heat. Garnish with lettuce, onions, tomatoes, salsa, and avocado if desired.
From Food for Life by Neal D. Barnard, M.D.; recipes by Jennifer Raymond
Vegetarian Swiss Steak
(Serves 8)
Seitan is made from wheat and has a taste and texture hearty enough to satisfy any meat eater. Serve this dish over pasta or rice with a crisp green salad.
1 large onion
1/2 cup white wine or water
3 cups sliced mushrooms
1 large green bell pepper, diced
1 red bell pepper, diced (optional)
2 tablespoons minced garlic (about 8 large cloves)
2 tablespoons chopped fresh basil, or 2 teaspoons dried
1/4 cup light miso dissolved in 1/2 cup water
1 28-ounce can chopped tomatoes
1/4 teaspoon black pepper
16 ounces seitan, cut into thick slices
Cut the onion in half, then into thin slices. Heat the wine or water in a large skillet or pot and braise the onion until it is soft, about 5 minutes. Add the sliced mushrooms, bell peppers, garlic, and basil. Continue cooking over medium heat for 8 to 10 minutes, then stir in the dissolved miso, tomatoes, and pepper. Simmer 5 minutes.
Preheat the oven to 350°F.
Spread 1/2 cup of sauce evenly in the bottom of a large casserole dish. Arrange the seitan slices in the dish, then cover with the rest of the sauce. Cover the dish and bake for 20 to 25 minutes.
Recipe from Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond.
White Bean Salad
Makes about 21/2 cups
You’ll love the tangy flavor of this super-easy salad.
1 15-ounce can white beans, drained and rinsed
1 small red bell pepper, diced
1/2 cup finely chopped fresh parsley
1 lemon, juiced (2-3 tablespoons)
2 teaspoons balsamic vinegar
1/4 teaspoon garlic granules or powder
1/4 teaspoon black pepper
Combine all ingredients in a large bowl and toss to mix. Let stand 10 to 15 minutes before serving.
Per 1/2-cup serving: 96 calories; 7 g protein; 18 g carbohydrate; 0.3 g fat; 4.5 g fiber; 180 mg sodium; calories from protein: 26%; calories from carbohydrates: 72%; calories from fats: 3%
Recipe from Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.
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