Lean and Luscious and Meatless

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More tried and true from the cookbook of the week.

 

Black and White Bean Soup

Bulgar Chili

El Paso Tofu and Macaroni

 

* Exported from MasterCook *

 

Black and White Bean Soup

 

Recipe By : Lean and Luscious and Meatless, by Hinman and Snyder, p 78

Serving Size : 8 Preparation Time :0:00

Categories : Beans And Legumes Soups And Stews

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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8 ounces dried black beans -- uncooked

(1 heaping cup)

8 ounces dried great northern beans -- uncooked

(1 heaping cup)

2 tablespoons olive oil plus

2 teaspoons olive oil

4 garlic cloves

1 cup chopped leeks -- white part only

1 cup chopped carrots

1 cup chopped onions

1 cup chopped celery

7 cups water

1 1/2 teaspoons dried oregano

1/2 teaspoon dried thyme

1 pinch ground cloves -- 1/16 teaspoon

1 bay leaf

 

If you love thick soups, this one's for you. It's hearty and rich and full

of flavor.

 

Soak beans, using one of the following methods:

 

Overnight method--Place beans into 2 separate bowls and add enough water to

cover beans by 3 inches. Soak overnight. Drain.

 

Quick soak--Place beans in 2 separate pots and add enough water to cover

beans by 3 inches. Bring to a boil over medium heat. Boil 2 minutes.

Remove from heat, cover, and let stand 1 hour. Drain.

 

Heat oil in a large saucepan over medium heat. Add garlic, leeks, carrots,

onions, and celery. Cook 5 minutes, stirring frequently.

 

Add remaining ingredients and bring to a boil. Cover, reduce heat to low,

and simmer 1 1/2 hours. Remove and discard bay leaf.

 

Remove 3 cups of beans from soup and place in a blender container. Blend

until smooth. Stir into soup.

 

1 cup each serving Each serving provides: 259 calories, 13g protein, 5g

fat, 41g carbohydrate, 27mg sodium, 0g cholesterol. 1 vegetable serving, 1

fat serving, 2 1/2 protein servings, 3 additional calories.

 

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* Exported from MasterCook *

 

Bulgar Chili

 

Recipe By : Lean and Luscious and Meatless, by Hinman and Snyder, p 23

Serving Size : 4 Preparation Time :0:00

Categories : Beans And Legumes Main Dishes, Vegetarian

Soups And Stews Vegetables

 

Amount Measure Ingredient -- Preparation Method

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1 tablespoon balsamic vinegar

2 cloves garlic -- chopped

1 cup onions -- chopped

1 cup green peppers -- chopped

16 ounces canned kidney beans -- rinsed and drained

8 ounces tomato sauce, no salt added

16 ounces canned tomatoes -- diced, undrained

1/2 cup bulgur -- uncooked

1/2 cup water

1 tablespoon oregano

1 tablespoon chili powder

1 teaspoon ground cumin

 

Bulgur (cracked wheat) is a nutritious grain that cooks quickly and is

available in most grocery stores. In this chili recipe it adds a texture

surprisingly like ground beef, but without the fat and cholesterol.

 

Heat oil in large nonstick skillet over medium heat. Add garlic, onions

and peppers. Cook 10 minutes, or until vegetables are tender, stirring

occasionally.

 

Add remaining ingredients. Reduce heat to low, cover, and cook 15 minutes.

Stir several times while cooking. Makes 4 servings

 

Each serving provides: 274 calories, 12g protein, 7g fat, 46g

carbohydrate, 358mg sodium, and 0mg cholesterol. 3 1/2 vegetable servings,

1 fat serving, 1 1/4 protein servings, 3/4 bread serving.

 

 

 

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* Exported from MasterCook *

 

El Paso Tofu and Macaroni

 

Recipe By : Lean and Luscious and Meatless, by Hinman and Snyder, p211

Serving Size : 6 Preparation Time :0:00

Categories : Main Dishes, Vegetarian Pasta, Couscous, Etc.

Soyfoods Vegetables

 

Amount Measure Ingredient -- Preparation Method

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1 tablespoon vegetable oil

1 cup chopped onions

2 each garlic cloves -- chopped

4 ounces canned chopped green chiles -- drained

6 ounces canned tomato paste

1 1/2 cups water

1/2 teaspoon dried oregano

1/2 teaspoon chili powder

1/4 teaspoon ground cumin

3 cups cooked elbow macaroni

9 ounces medium tofu

cut into 1/2-inch cubes

drained wll between towels

3 ounces lowfat cheddar cheese

 

Makes 6 servings.

 

If you're a newcomer to tofu, this is a good place to start, especially if

you like spicy food.

 

Preheat oven to 350 degrees. Lightly oil an 8-inch square baking pan or

spray with a nonstick cooking spray.

 

Heat oil in a medium-size skillet over medium heat. Add onions and garlic.

Cook, stirring frequently, 5 to 10 minutes, until onions are tender. Stir

in chilies, tomato paste, water, and spices. Bring mixture to a boil,

stirring frequently. Rremove from heat.

 

Place half of the macaroni in bottom of prepared pan. Top with half of the

tofu and sprinkle with half of the cheese. Spread half of the sauce over

mixture. Repeat layers, using remaining macaroni, tofu, and cheese, and

ending with sauce spread evenly over the top.

 

Cover and bake 45 minutes.

 

Each serving provides: 236 calories, 12g protein, 8g fat, 30g

carbohydrate, 446mg sodium, and 10mg cholesterol. 1 vegetable serving, 1/2

fat serving, 1 protein serving, 1 bread serving.

 

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