Archive | October, 2009

easiest black bean soup

27 Oct

cheap and easy.

-4 cans undrained black beans
-1# dried black beans
-6 cups water
-2 tsp salt
-2 Tbsp oil
-1 onion, chopped
-1 bay leaf
2 14 oz cans diced tomatoes or diced tomatoes with green chiles
Salt, lime juice, cumin or oregano to taste
Sunflower cream, sour supreme, avocado chunks, cilantro, green onions or whatever else for garnish

Soak & cook the dried black beans (if using) with the water, salt, oil & onion either on the stove or in the pressure cooker. If using canned, just heat through. When beans are cooked/heated, add tomatoes and puree in batches. Adjust seasonings if necessary. Serve in bowls with garnishes if using.


cilantro sunflower cream

26 Oct

1 cup raw sunflower seeds
1 cup water
1/2 bunch cilantro, loosely chopped
2 green onions, loosely chopped
1/4 cup nutritional yeast
1/4 cup lime juice
1 tsp Adobo or garlic salt

Soak the sunflower seeds in water for at least 30 minutes, up to 8 hours. Drain and reserve the water. Pulse in a blender until they are a fine meal. Add the remaining ingredients and pulse until combined, adding the reserved water slowly until it reaches a creamy consistency.

fajita casserole

11 Oct

best if made the day before, but still delicious if not! Quantities are for one family, 1 9×13″ casserole.

Preheat oven to 350′

1 32-oz can pinto beans
1 1# bag frozen fajita veggies (sliced peppers/onions)
2/3 of a 32 oz bag frozen southern-style hash browns
2 cups (rice) milk
1/3 cup (rice) flour
1/3 cup nutritional yeast
1 tsp Adobo seasoning
potato chips for topping
paprika for sprinkling

Drain beans and place on bottom of casserole dish. Put the frozen veggies on top of the beans and the potatoes on top of the veggies. In a seperate mixing bowl, whisk the rice milk, rice flour, nutritional yeast and adobo together. Pour on top of the potatoes. Put pats of margarine on top. Bake for about an hour. Remove, top with crumbled potato chips and sprinkle with paprika. Bake for another 30 min – 1 hr, until top is appropriately browned.

chewy wheat-free oat muffins

7 Oct

I made these into 24 small muffins but they could have been 12 larger muffins (longer cooking time). Also, didn’t add the blueberries, but they would’ve been better with them.

Preheat oven to 400′.
In a food processor, pulse until flour-y:
1 1/2 cups rolled oats
2 Tbsp ground flax seeds
1 tsp cinnamon
1/2 tsp salt
2 tsp baking powder
1 tsp baking soda

Pour into a large mixing bowl and stir in:
1 cup rice milk (or water)
1/2 cup brown sugar
1/3 cup oil
1 cup applesauce
1 tsp vinegar

Then stir in:
2 cups rolled oats
(1 cup fresh or frozen blueberries)

Wait ten minutes. Spoon into well-greased or lined muffin tins. Bake for 12 minutes until toothpick inserted in the center comes out clean.