Lean and Luscious and Meatless 3

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Falafel

Lentil-Grain Burgers

Mom's Best Baked Beans

 

* Exported from MasterCook *

 

Falafel

 

Recipe By : Lean and Luscious and Meatless, by Hinman and Snyder, p 128

Serving Size : 4 Preparation Time :0:00

Categories : Appetizers And Snacks Sandwiches

 

Amount Measure Ingredient -- Preparation Method

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16 ounces canned chick peas -- rinsed and drained

(This will yield 10 ounces of chick peas.)

1/4 teaspoon garlic powder

1/2 teaspoon cumin

1/8 teaspoon salt

1/8 teaspoon pepper

1 egg white

1 tablespoon vegetable oil plus

1 teaspoon vegetable oil

3 tablespoons wheat germ -- (3/4 ounce)

1 tablespoon soy sauce

1 tablespoon lemon juice

1 tablespoon sesame seeds

Tahini Dressing

(see separate recipe)

 

Traditionally, in the Middle East, these tasty balls are deep fried, then

served in a pita bread and topped with lettuce, tomatoes, and a tahini

sauce. Ours are baked instead, and we like to add alfalfa sprouts and top

with our Tahini Dressing (see separate recipe).

 

Makes 4 servings.

 

Preheat oven to 375. Lightly oil a shallow baking pan or spray with a

nonstick cooking spray.

 

Place chick peas in a large bowl. Mash well with a fork or potato masher.

Sprinkle evenly with garlic powder, cumin , salt, and pepper. Mix well

 

Add egg white and oil. Mix well.

 

Divide mixture evenly and shape into sixteen 1-inch balls. Place wheat

germ in a small bowl. Roll balls in wheat germ and place in prepared pan.

 

Bake 20 minutes.

 

For each serving, place 4 falafel balls in a 1-ounce pita bread. Add

lettuce, tomato, alfalfa sprouts and Tahini Dressing. (Or serve them on a

plate and pass the dressing.)

 

Each serving provides: 152 calories, 7g protein, 7g fat, 16g carbohydrate,

223mg sodium, and 0mg cholesterol. 1 fat serving, 1 protein serving, 1/2

bread serving and 5 additional calories..

 

 

 

 

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* Exported from MasterCook *

 

Lentil-Grain Burgers

 

Recipe By : Lean and Luscious and Meatless, by Hinman & Snyder, p 127

Serving Size : 12 Preparation Time :0:00

Categories : Rice Beans And Legumes

Grains And Cereals Sandwiches

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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1/2 cup uncooked brown rice -- (3 ounces)

1/2 cup uncooked barley -- (3 ounces)

1/2 cup uncooked dried lentils -- (3 3/4 ounces)

4 3/4 cups water

1/2 cup shredded carrots

1/2 cup finely chopped onion

1/2 cup finely chopped celery

1 teaspoon dried oregano

1/2 teaspoon cayenne pepper

1 1/4 teaspoons garlic powder

1/2 teaspoon paprika

3/4 teaspoon salt -- (optional)

 

Now, here's the absolute best way to enjoy these burgers--serve them on a

pita bread and top with lettuce, tomato, alfalfa sprouts, and our Tahini

Dressing (see separate recipe.) There's none better!

 

Makes 12 servings.

 

In large saucepan, combine all ingredients. Bring to boil over medium

heat. Reduce to low and simmer, uncovered 50 minutes, or until liquid is

cooked out and mixture is sticky. Stir occasionally while cooking and stir

frequently toward end of cooking time.

 

Place mixture in refrigerator and chill thoroughly. (Overnight is best.)

 

To prepare burgers:

Preheat a nonstick skillet or griddle over medium heat. Wetting your hands

slightly, shape mixture into burgers, using 1/2 cup of mixture for each

burger. Cook until burgers are nicely browned on both sides, turning

carefully. Serve as suggested above.

 

Each serving provides: 88 calories, 4g protein, 0g fat, 17g carbohydrate,

146mg sodium, and 0mg cholesterol. 1/4 vegetable serving, 1 bread serving.

 

 

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* Exported from MasterCook *

 

Mom's Best Baked Beans

 

Recipe By : Lean and Luscious and Meatless, by Hinman and Snyder, p 154

Serving Size : 6 Preparation Time :0:00

Categories : Beans And Legumes Side Dishes

Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

8 ounces dried navy beans -- uncooked

(1 heaping cup)

1 cup chopped onions

1 garlic clove -- finely chopped

peeled and finely chopped

2 cups water

1/4 cup brown sugar

2 tablespoons molasses

small bay leaf

1/2 teaspoon dry mustard

1/8 teaspoon pepper

1/8 teaspoon ground cinnamon

1/8 teaspoon nutmeg

1 teaspoon allspice

8 ounces salt-free tomato sauce -- or regular

 

Here's Mom's secret--soak the beans and her wonderful blend of spices

overnight. They take a while to prepare, but the flavor is not to be

believed! (Navy beans are available in almost all grocery stores.)

 

This is a wonderful recipe that I got from a cookbook called Lean Luscious

& meatless. It takes a little bit of time to prepare but is well worth the

effort. It is the best baked beans I have ever had. You can substitute

baby limas for the navy beans. I have changed a few things from the

original recipe to suit my own taste so feel free to add any of your

favorite seasonings.

 

Rinse and drain beans. Place in a large bowl with remaining ingredients

except tomato sauce. Mix well, cover, and place in the refrigerator for

24 hours.

 

TO COOK: Transfer bean mixture to a large oven-proof pot. Add tomato

sauce. Bring to a boil over medium heat. Reduce heat to low, cover and

simmer 45 minutes stirring occasionally.

 

Preheat oven to 300 degrees.

 

Place pot in oven. Bake 4 hours covered. Check beans after 3 hours and,

if necessary, add a little more water so that beans are covered. Remove

and discard bay leaf before serving.

 

Each serving provides: 203 calories, 9g protein, 1g fat, 41g carbohydrate,

18mg sodium, and 0mg cholesterol. 2/3 vegetable serving, 1 3/4 protein

serving and 49 additional calories.

 

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