Ingredients:

• 1/2 pound spiral pasta (rotini or rotelle)
• 1 1/2 tablespoons light olive oil
• 1 large onion, quartered and thinly sliced
• 2 cloves garlic, minced
• 1 medium bunch broccoli, cut into bite-sized pieces
• 2 large ripe tomatoes, diced
• 2 to 2 1/2 cups cooked adzuki beans (from about 3/4 cup raw)
• 1 teaspoon freshly grated ginger
• 2 to 3 tablespoons dark miso, or to taste
• 1 1/2 tablespoons cornstarch or arrowroot
• 1 cup warm water
• 1 teaspoon dark sesame oil

Direction:

Cook the pasta according to package directions. When al dente, drain and set aside in a large serving dish. In the meantime, heat the oil in a large skillet; saute onion over medium heat until golden. Add the garlic and broccoli; saute, covered, until the broccoli is bright green, about 2 minutes. Add the tomatoes, adzuki beans and ginger. Simmer over low heat for 10 minutes. In a small bowl, stir together the miso, cornstarch or arrowroot and water until smooth. Pour into the skillet along with the sesame oil. Simmer gently until the liquid has thickened, about 10 minutes. Add sauce and broccoli mixture to pasta; toss gently to combine. Serve at once.

Chilaquiles is a classic Southwestern casserole made from crumbled tortillas, tomato sauce and cheese. Here, its savory flavors are augmented with black beans and zucchini.
 

Ingredients:

• 1 1/2 tablespoons olive oil
• 1 heaping cup chopped onion
• 1 medium green bell pepper, diced
• 1 28-ounce can crushed or pureed tomatoes
• 2 teaspoon chili powder
• 1 teaspoon dried oregano
• 1/2 teaspoon ground cumin
• 2 1/2 cups cooked black beans (from about 1 cup raw)
• 12 corn tortillas, torn into several pieces
• 1 medium zucchini, grated
• 8 ounces reduced-fat grated cheddar cheese or cheddar-style soy cheese
• Preheat the oven to 400 degrees.

Direction:

Heat the oil in a heavy saucepan. Saute the onions until translucent. Add the green pepper and continue to saute until it has softened and the onions are golden. Stir in the tomatoes and seasonings, and simmer over low heat for 10 minutes.

Oil a 9- by 13-inch shallow casserole and layer as follows: half the tortillas, half the tomato sauce, half the black beans, half the zucchini and half the cheese. Repeat. Bake for 15 to 20 minutes, until the cheese is bubbly. Let stand for 5 to 10 minutes, then cut into squares and serve at once.

Here's a vegetarian adaptation of this traditional dish of the deep South. Serve it with fresh cornbread and tangy cole slaw for a satisfying, down-home meal.

Ingredients:

• 1 tablespoon light olive oil
• 1 cup chopped onions
• 2 cloves garlic, minced
• 2 cups chopped ripe, juicy tomatoes plus 1/4 cup water, or 16-ounce can diced tomatoes, undrained
• 1/2 teaspoon dried basil
• 1/4 teaspoon dried thyme
• 3 cups cooked brown rice (about 2/3 cup raw)
• 2 cups cooked black-eyed peas (about 2/3 cup dry), or 16-ounce can, drained and rinsed
• Salt and freshly ground pepper to taste

Direction:

Heat the oil in a very large skillet or a stir-fry pan. Saute the onions over medium heat until translucent. Add the garlic and continue to saute until the onions are golden. Stir in the tomatoes, basil, and thyme; cook until the tomatoes have softened a bit, about 5 minutes.
Add the rice and black-eyed peas, and season to taste with salt and lots of pepper. Stir well, then simmer, covered, over low heat for 15 minutes. If the mixture seems dry, add a bit of water or cooking liquid from the peas. Serve at once.

Ingredients:

• 1/2 pound string beans
• 2 l/2 cups cooked navy beans (from about 1 cup raw) or 1 20-ounce can, drained and rinsed
• 1 medium Kirby cucumber (see Note), thinly sliced
• 1 small red bell pepper, finely diced
• 2 tablespoons olive oil
• Juice of l/2 lemon, or more to taste
• 1/4 cup chopped fresh basil
• 1/4 cup chopped fresh parsley
• 2 tablespoons minced fresh chives or scallion
• Salt and freshly ground pepper to taste
• Dark green lettuce leaves
• Cherry tomatoes, halved

Direction:

Trim the tips from string beans and snap them in half; steam until tender-crisp, then rinse under cool water. Combine with remaining ingredients, except the last two, and toss gently.
Line a serving bowl with several lettuce leaves, then pour in the salad. Arrange some cherry tomato halves in a circle around the edge. Cover and refrigerate until needed or serve at once.

NOTE: Kirby cukes are the small, firm type used for pickling.
 

 

A perfect pita-sandwich filler. You can use almost any type of well-cooked bean for these, but I think pink, pinto, red, or kidney work best.

Patties:

3 cups well-cooked beans, any variety (from about 1 1/4 cups raw)

1/2 green bell pepper, minced

2 scallions, minced

2 eggs, beaten

2 tablespoons soy sauce

1/2 cup wheat germ

1 to 2 teaspoons Mrs. Dash or other salt-free seasoning blend

light olive oil

Dressing:

• 1 cup plain, low-fat yogurt or soy yogurt
• 2 tablespoon prepared spicy mustard
• 1/2 teaspoon dried dill
• 1 tablespoon tahini, optional

 

Direction:

Mash the beans well in a mixing bowl. Mix thoroughly with remaining patty ingredients, except oil.
Heat just enough oil to coat the bottom of a large, nonstick skillet. When sizzling hot, use a ladle to drop patty mixture into skillet to form 2 to 3-inch patties. Cook on both sides over moderate heat until nicely browned.

Combine all the dressing ingredients in a small bowl and stir until completely blended. Serve with the warm patties, whether alone or in a pita..

 
This spicy Indian specialty is a cross between a sauce, a soup and a dip. Serve it as part of an Indian meal, or use chapatis (Indian bread) or wedges of fresh warm pita bread to scoop it up. For a main dish, serve the dal on top of cooked grains.

Ingredients:

• 1 l/2 cups raw red lentils
• 4 1/2 cups water
• 1 tablespoon light olive oil
• 1 medium onion, minced
• 2 cloves garlic, minced
• 1 or 2 small hot green chilies, to taste, minced
• 1 teaspoon each: freshly grated ginger, ground cumin, and turmeric
• Pinch of nutmeg
• Salt to taste

Direction:

Rinse the lentils and combine them with the water in a large, heavy saucepan. Bring to a boil, cover, and simmer until the lentils are quite mushy, about 40 minutes.Heat the oil and skillet; saute the onion and garlic over medium heat until golden. Add to the saucepan. Stir in the remaining ingredients. Cover and simmer over very low heat for 15 minutes. Serve hot.