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Black Bean and Corn Wraps

Ingredients (use vegan versions): Black beans, one can Corn, one can Tortilla shells, 6″ diameter Salsa or picante sauce Spices: garlic powder, chili powder, marjoram, ground cumin Toppings: lettuce, chopped tomatoes, soy cheese Directions: Rinse and drain black beans thoroughly. Drain corn. Mix both in saucepan with approximately 1/2 cup of salsa (more or less […]

Quick and Easy Rice and Beans

Ingredients (use vegan versions): 4 cans dark red kidney beans 1 yellow onion or 1/2 white large onion, chopped finely 1 pkg. taco seasoning Quick cook rice for 4 2 teaspoon olive oil or bean liquid Directions: Open and drain all four cans of beans. Do not rinse. Conserve a few spoonfuls of bean liquid. […]

Hungarian Lentil Soup and Stew

Ingredients (use vegan versions): 1 8oz package lentils I large yellow onion 4-8 cloves garlic 2 sliced carrots (optional) 2 cups potatos, cubed into half-inch cubes optional) 1 bay leaf 1 cup soy yoghurt salt and ground black pepper to taste 1 tablespoon cider vinegar (optional) Directions: For stew, chop onion into large pieces, for […]


Ingredients (use vegan versions): 3 tablespoon olive oil (only the finest will do) 1 chopped onion (yellow or red) 1 1/2 tablespoon cumin seed 1 cup lentils (I like using reds because they smush more and cook faster but brown taste great too) 1 cup brown rice steamed chard or fresh salad greens salt (even […]

Arroz Con Gandules – Vegan

Ingredients (use vegan versions): 1 1/2 cups medium or short grain white rice 3 cups water 1 envelope Goya brand “Sazon” seasoning (at any grocery store that has ethnic food) 2 heaping tablespoons Goya brand “Sofrito” (comes in a jar) about 2 teaspoons Goya brand “Adobo” seasoning 1 large can gandules, also known as “pigeon […]

Bean, Red & Green

Ingredients (use vegan versions): 2 cups rice 1 1/2 cups water (for rice) 1/2 Unchicken broth or other yellow vegetable broth 1/2 water (for beans) 2 Tablespoons olive oil 1 portabella mushroom, slice cap, chop end 2 teaspoons corn starch 1 can black beans 4 good shakes Spike seasoning (or to taste) 1 – 1 […]

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