Ingredients (use vegan versions):

• 1 can (15 oz/425 g) black beans
• 1 can (15 oz/425 g) corn or 1 1/2 cups frozen corn
• 2 cups cooked rice (brown or white)
• 1 1/2 cups salsa
• 4 – 6 cups veggie stock
• additional optional Ingredients (use vegan versions): grated soy cheddar, zucchini, mushrooms, onion, cumin,
• garlic, hot sauce, tomatoes, etc.

Directions:

1. Rinse and drain beans.

2. Put with remaining ingredients in a large soup pot. Simmer until heated through.

3. Serve.

Note: this is just a bare outline of a really quick and easy
soup that cries out for personalization: Add any of the
ingredients from the options list as you see fit (if you’re
using raw veggies, saute them briefly in the pot before
adding all the other ingredients). Use pinto beans or kidney
beans instead of black beans. Omit the rice. You get the
idea. And the proportions are just an outline too–if you
use less stock, for instance, this “soup” will be very thick
and can be used as a dip for tortilla chips or as a filling
for burritos, etc.

Serves: about 4

Preparation time: 10 min. + cooking time

Ingredients (use vegan versions):

• 1 (15 or 16 oz) can black beans, drained and rinsed
• 1 (15 to 17oz.) can whole kernel corn, drained
• 2/3 cup chopped red or green pepper (red adds color)
• 1 medium onion chopped
• 2 tablespoon dried cilantro (or 1/4 cup fresh, chopped)
• 1/4 cup chopped walnuts or pecans
• 2 tablespoon olive oil
• 2 tablespoon soy sauce
• 2 tablespoon lemon juice
• 2 cloves garlic , minced (I use garlic in a jar–about 1 Tbs.)
• 1 tablespoon vegan Dijon mustard

Directions:

Combine the beans, corn, peppers, onions, cilantro and the
nuts. In a seperate bowl, whisk together olive oil, soy
sauce, lemon juice, garlic and mustard. Pour the dressing
over the bean mixture and blend it all together. Cover
tightly and place in the fridge for about an hour before
serving. Store tightly covered, but I rarely have
leftovers. Makes a great side dish to any Mexican meal.

Serves: 4 or so

Preparation time: 15-20 min

Ingredients (use vegan versions):

• 2 cans rinsed beans (I use one can black, one can mixed)
• 1 or more cans diced tomatoes
• 1 can drained corn
• as much onion as you like
• as much red and green peppers as you like
• any other veggies to sauté
• packet of taco or chili mix

Directions:

Sauté finely chopped veggies in a bit of oil.
Throw in beans, tomato, corn, and seasoning mix.
Throw in cooked rice and heat through.

Quantities don’t really matter… tastes slightly different (but no
less delicious) each time you make it.

Eat it with any kind of flat vegan bread or on its own. Garnish with diced
tomatoes, shredded lettuce.

Couldn’t be easier!!

Preparation time: 15 mins

Serves:

Ingredients (use vegan versions):

• 1 cup soy beans, cooked till soft
• 1 cup cooked brown rice
• 1/2 cup walnuts, chopped
• 1 red onion or two medium ones, coarsely chopped
• 2 cups spelt flour
• salt to taste
• 1 tablespoon garlic powder
• 1 cup oats
• 3 tablespoons coffee substitute (Roma, Pero, Postum or any other)
• 3 tablespoons sweet paprika powder
• 1 teaspoon celery seeds
• 3 tablespoons extra virgin olive oil
• 1/2 cup cornstarch or arrowroot powder
• 1/2 teaspoon Italian Seasoning

Directions:

Precook your soy beans and your rice (separately).

In a blender, grind the soy beans, the
brown rice and the onion with a little
bit of water (1/4 to 1/2 cup) until
smooth. Dump into a large bowl. Mix in
the rest of the ingredients except the
spelt. Incorporate well. Add the spelt
and form a soft dough. The mixture
should now be a dough that will not
stick to your hands. Set aside.

In a kettle or large pot, prepare the
broth to cook your meat substitute:
Add sufficient water to cover, 1 onion,
halved; about 2 tablespoon green onions,
shopped, 1 teaspoon paprika, salt (if you
want more), 3 garlic cloves and let it
boil.

Meanwhile, on a clean working surface,
stretch out the dough gently with a
rolling pin (do not have to become flat
and thin). Cut sections evenly and dump
them into the boiling broth (like
dumplings).
Cook in the boiling broth, uncovered
for 40 minutes.

Variation for broth: Add 1 stalk celery
chopped.

Variation for Meat Substitute:

Prepare the Basic Recipe given above,
but add to the dough 1 boiled potato,
mashed or, 1 cup potato flakes.

Substitution for the broth:
3 tablespoon fresh chopped parsley
2 celery stalks
3 cloves garlic
1 onion halved
1 teaspoon chopped fresh thyme or 1/2 teaspoon dried thyme
1 teaspoon sweet paprika
1 plum tomato, seeded and halved
2 teaspoon chopped chives or green onions
1 tablespoon fresh basil or 1 teaspoon dried sweet basil

Proceed as for Basic Recipe above. Once
the meat substitute is cooked you can
use it as you would use any meat
substitute from a can or package.

Another substitute for the broth would be:
1 bay leaf
2 celery stalks
3 cloves garlic
1 onion halved
1 teaspoon chopped fresh thyme or 1/2 teaspoon dried thyme
1 teaspoon sweet paprika
1 plum tomato, seeded and halved

Proceed as indicated above.

Enjoy!

P.S.
You will, no doubt find other broth variations you might like. Experiment a little.

Serves: 6 to 8

Preparation time: 60 min.

Ingredients (use vegan versions):

• 2 cans dark kidney beans
• 2 cans pinto beans
• 2 cans chili beans
• 1 medium-sized onion, chopped
• 1 large tomato, diced
• 1 can tomato sauce
• 1-2 tablespoon jalapeno peppers, minced (I use the store-bought ones from a jar)
• 2 tablespoons of jalapeno juice
• 1/2 cup lentils (optional)
• 1 teaspoon seasoning salt
• 1 teaspoon mild chili powder
• 1 teaspoon black pepper.
• 1/2 teaspoon garlic powder.

Directions:

Use a crockpot or some other slow-cooker for this…Simply place all the ingredients in
the crockpot and cook. I like to get mine ready in the morning and let it cook all day on
low. When I come home, it’s ready!

Cornbread is a must with this.

Be careful, this can be VERY SPICY! You may want to adjust the amount of jalapeno juice.

Serves: 6-8

Preparation time: 8 hours