Ingredients (use vegan versions):

• 1 cup chopped onion
• 3/4 cup chopped celery
• 2 teaspoon chopped garlic
• 1 1/2 cups water or vegetable broth
• 2 cans (15 oz. each) black beans, drained and rinsed
• 1/2 cup salsa, thick and chunky
• 1 1/2 teaspoon cumin
• 1/2 teaspoon onion powder
• 1/4 teaspoon dried oregano

Directions:

Combine all ingredients in a saucepan. Cover and simmer
20-25 minutes or until vegetables are tender.

Serves: 5

Preparation time: 10-15 min.

Ingredients (use vegan versions):

• 5 lbs. fresh ripe tomatoes, diced (or 2 big cans of diced tomatoes)
• 1 large red onion, diced
• 6-10 cloves of crushed garlic
• 8 colorful sweet peppers (green, red, yellow, orange etc…) diced
• 3 jalepeno peppers, minced, seeds, pulp & all)
• jamaican hot sauce as required

Directions:

Chop all the vegetables and place in a big bowl with a lid.
[Wear gloves, or keep your hands in a plastic bag while
handling the jalepeno. I didn't once, and accidentally
rubbed my eye (AFTER I washed my hands) and it burned for
hours!] Keep salad refrigerated – use it right away or
within a few days. Serve it with crunchy tortillas, baked
potatoes, pancakes, veggie burgers, etc. Add black beans
and yellow corn, to pretty it up and make it a meal. When
we make this it’s an event. We all chop. It’s made by the
half-barrell and it’s all we eat for days!

Serves: lots!

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):

• 2-29 oz cans of crushed red tomatoes
• 1 tabs. carlic powder
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1 teaspoon crushed red pepper
• 1 cup cilantro (or for taste)
• 1 dash of lemon juice (a fatty dash!)
• 1-2 hot peppers (or for taste)
• 1 green pepper
• 1 whole medium sized onion (Vidalia’s are the kindest)
• 1 can black beans (drained and slightly mashed)

Directions:

Get a big old bowl and throw in the black beans. Slightly
mash them with a big ol’ spoon so they suck up the flavors.
Then, throw in the following: crushed red tomatoes, hot
peppers, green peppers, and onion. Mix well, then add the
rest of the ingredients. Chill for about one hour and dip
away!

Serves: many!

Preparation time: 20 minutes

Ingredients (use vegan versions):

• 1 can (16 oz.) tomatoes
• 1 onion (small)
• 1/2 bunch cilantro leaves (chinese
• 1 large jalapeno (canned)

• 1 teaspoon sea salt
• 1/4 teaspoon garlic and onion powder
• juice of 1/2 lime or lemon
• 1/2 tomato can of water

Directions:

In a blender, place onion and jalapeno, blend 30 seconds, add cilantro and chop 1 minute. Add all other ingredients and blend until vegetables are mixed and chopped fine. Delicious served with baked tortilla chips or on your favorite mexican food. Mixture will thicken as it sets, keep refrigerated, flavor improves also as it sets.

Serves: 1 quart

Preparation time: 5 minutes

Nutrition Information: No fat