Ingredients (use vegan versions):

• 3/4 to 1 cup cooked brown rice
• cooked beans - pinto, red
• chopped tomato
• finely chopped broccoli
• chopped green onion
• shredded carrot
• herbs of your choice
• soy cheese - optional

Directions:

Place rice in greased oven proof dish. Stir in beans - as many as you like. Add vegetables on top - any vegetable will do - use what you like or have on hand and chop it up. Season with herbs - I used basil and oregano. Sprinkle with salt and pepper. Top with grated soy cheese if you wish. Cover and bake at 350 for 30 minutes.

Serves: 1

Preparation time: 40 min

Ingredients (use vegan versions):

• 1/2 cup of Rice
• 1 cup of water
• 1/2 a cube of Tofu (medium firm)
• 1-2 tomatoes
• 1/2-1 onion
• 1 garlic clove
• soya sauce
• 1 tablespoon oil (I prefer olive)

Directions:

Begin by boiling the water, add rice to boiling water and
let simmer until all the water is gone. While the rice is
cooking chop up vegetables and place in a sauce or frying
pan with the oil. Let cook for several minutes and then add
drained and crumbled tofu with desired amount of soya sauce.
Cook until vegetables are tender. Serve vegetable mixture
over rice and enjoy!

*Any kind of vegetables can be used.
*Spice it up with your favourite spices.(I like oregano)
**Skip the extra salt since soya sauce is loaded with it.

Serves: varies

Ingredients (use vegan versions):

• 2 cups frozen cube potatoes
• 1/2 cup red bell pepper
• 1/2 cup kitchen onion
• 1/2 cup pine nuts
• 2 garlic cloves
• 1 tps ginger
• 2 tablespoon olive oil /canola
• 1 small choped summer squash
• 4 large mushrooms
• Quanity and other available stuff may be used. ie black beans

Directions:

In an electric skillet, add oil and potatoes, then the other ingredients
on top. Cover at high heat until steaming , not burning, with a spatula
turn and cover again. Watch not to stir to much as the potatoes will become
mashed. Turn one more time, then cover and turn off heat. Let set a min.,
then serve with a salsa, vegan bread, and a glass of Indebutalian Sprasus chilled to
42 f.

Cooking time brief. Minute time is when the potatoes are not frozen.

Serves: 2

Preparation time: 15 minutes

Ingredients (use vegan versions):

• 2 or 3 cup cooked rice
• 1 can black beans
• 1 can diced tomatoes
• 1 tablespoon curry paste (powder would work)
• optional: diced green onions, bell peppers, or something else colorful

Directions:

1. Open cans
2. Put ingredients into container
3. Mix

Tasty at room temperature or heated up. Good for lunch, or
as a stuffing for enchiladas.

Serves: 4-6

Preparation time: 5 minutes

Ingredients (use vegan versions):

• 4 pita’s
• oil
• onions
• canned tomatoes
• garlic
• canned kidney beans
• bean sprouts
• cucumber
• salsa or garlic sauce
• any kind of beans you can find

Directions:

Put some oil in a frying pan, add the chopped onions (as much as you like), add the canned tomatoes
with their juice, add the minced garlic, the beans, some mexican-spice mix (a lot if you ask me) let it simmer for awhile
until everything is really warmed.
Put the pita’s in a pre-heated oven (200 C) for 5 minutes.(this is the way you can buy them in Holland
I don’t know if that’s the case in the US, but just use pita’s you know…)
Take them out, slice them open, put some lettuce, sliced cucumber and slices of
fresh tomatoe in, add the bean-mixture.
Top all of this with some salsa or garlic-sause if you like.

It’s a bit tacky to eat, stuff keeps dripping on your fingers and hands but
it’s heavenly and if you don’t use much sauce almost no calories…

Enjoy.

Serves: 4

Preparation time: 20 min.