VEGAN DAY--eat beans

[Guest guest]

The recipes from this cookbook REALLY have a lot of fiber in them! They

should cure all that ails you!!! :-)

 

Creole Beans 'n' Greens

Fastest Beans And Barley

 

* Exported from MasterCook *

 

Creole Beans 'n' Greens

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin & Fox, page

Serving Size : 1 Preparation Time :0:00

Categories : Main Dishes, Vegetarian Mirkin's 20/30 Fat & Fiber

 

Amount Measure Ingredient -- Preparation Method

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2 cups bouillon

10 ounces frozen bell pepper-onion mix

10 ounces frozen chopped kale or spinach

1/4 teaspoon liquid smoke flavoring

1 teaspoon Cajun spice blend

1 pinch cayenne pepper -- or to taste

2 tablespoons tomato paste

1 cup bulgur

15 ounces canned pinto or kidney beans -- drained and rinsed

4 tablespoons cider vinegar

 

Bring the bouillon, frozen vegetables, liquid smoke, and spices to a boil

in a large pot, breaking up the vegetables with a spoon. Stir in the

tomato paste and bulgur, bring to a boil, reduce heat and simmer 10 to 15

minutes or until the bulgur is soft. Stir in the beans and 2 tablespoons

of the vinegar and heat through. Taste and add as much of the remaining

vinegar as you like.

 

Yield: 4 to 6 servings, calories: 204, fat: 1g, fiber: 12g.

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* Exported from MasterCook *

 

Fastest Beans And Barley

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin & Fox, page 133

Serving Size : 1 Preparation Time :0:00

Categories : Grains And Cereals Main Dishes, Vegetarian

Mirkin's 20/30 Fat & Fiber Beans And Legumes

 

Amount Measure Ingredient -- Preparation Method

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15 ounces canned black beans

OR other beans of your choice -- undrained

2 teaspoons bouillon granules

2 cups cooked barley or brown rice

OR other whole grains

1 tablespoon mild chili powder

1/4 cup chopped fresh cilantro

OR fresh flat-leaf parsley -- (optional)

 

Combine all ingredients in a large saucepan over medium heat. Bring to a

boil, reduce heat and simmer 3 to 5 minutes.

 

Yield: 4 to 6 servings, calories: 175, fat: 2g, fiber: 10g.

 

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