Ingredients (use vegan versions):

• 1 can cooked fava beans
• 1/3 cup olive oil
• 1 tablespoon cumin
• chili powder to taste
• 1 chopped tomato
• 1 chopped chili pepper
• 1/2 chopped small onion
• fresh, good bread, like baguettes or finger rolls

Directions:

Boil fava beans (include liquid from
the can) in saucepan, then lower heat
and simmer. Mash and cook down until
similar to the consistency of refried
beans.

Add oil, cumin. Cook for 15
minutes over low heat. Add chili
powder until it reaches desired
spiciness.

Serve in bowls, garnished
with chopped tomatoes, onions, and
peppers. To eat, use fresh bread to
scoop.

We ate this for breakfast every day in
Ethiopia. It is a traditional
African/Muslim breakfast dish, and
there are probably many variations, but
this is the way its made in Addis Abeba.

Serves: 2

Preparation time: 30 minutes

Ingredients (use vegan versions):

• 1 bag of frozen mixed vegetables
• 1 can of tomato juice
• 1 teaspoon Italian Seasoning
• 1 teaspoon onion Salt
• 1 teaspoon basil leaves
• 1 teaspoon parsley flakes
• 1 teaspoon garlic powder
• 1 teaspoon Cajun seasoning
• salt and pepper to taste

Directions:

Thaw frozen vegetables in soup pan then cook until tender.
when vegetables are tender add the tomato juice. cook at
high so the juice boils. When the juice begins to boil add
the rest of the ingredients. Cook until juice becomes thick.
Turn heat down to simmer and cook that way for about five
minutes. Turn stove off and serve.

Serves: 6

Preparation time: hour

Ingredients (use vegan versions):

• 1 cup dried lentils
• 1 cup dried black eyed peas
• 2 cups cooked rice (brown)
• 4-5 tablespoon fresh minced chives
• 1 tablespoon vegan Worcestershire sauce
• 3 tablespoon olive oil
• 2 tablespoon white vinegar
• 6 cloves garlic minced

Directions:

Fill a large pot about half way with water and black eyed peas. Bring to a
boil. Once the water starts to boil, time for 5 minutes. After the five
minutes add the lentils and boil covered for 20 minutes. Drain beans and
pour into a colander. Rinse with cool water until the beans are room
temperature. Mix in remaining ingredients. Refrigerate in an airtight
container for several hours or overnight.

To serve:
1. As is
2. As a side dish to veggie burgers, or other sandwich
3. As an entree over a bed of lettuce with slices of tomato and cucumber
(great for lunch)

Serves:

Ingredients (use vegan versions):

• 1 zucchini
• 1 red bell pepper
• 1 yellow bell pepper
• 1 roma tomato
• 1/2 yellow onion
• fresh mushrooms
• 1 can blackbeans
• 1 clove minced garlic
• 1 tablespoon balsmic vinegar
• 1 tablespoon olive oil
• rigatonic pasta for 2-4 people

Directions:

Prepare pasta. Chop all vegetables. Mix the balsmic
vinegar and olive oil, then add garlic. Put in small
saucepan and heat. When it reaches a medium-hi temp. add
onion, mushrooms, bell peppers, and zucchini. When the
onions are translucent add blackbeans and tomato and simmer
for 5 min. Toss with rigatoni.

This is a relatively simple dish to prepare. To save time
you can chop the vegetables in advance. It has a hearty
taste with little fat.

Serves: 2-4

Preparation time: 10 min aprox.

Ingredients (use vegan versions):

• 1 cup rice (uncooked)
• 1. lentils (dry)
• 1 medium-sized onion, diced
• 2 cloves garlic, crushed
• 2 tablespoon oil
• spices according to taste (see below)
• 4 cup water/bouillon

Directions:

The beauty of this recipe is that it can be
adapted to fit a variety of tastes. Also, the
rice and lentils are cooked together in the same
pot.

The basic procedure: dice onion, crush garlic,
and saute them in a medium-sized pot (in the oil)
until golden or brown. I like to really brown
the onions for the flavor. Here, you could add
spices according to what you want to make it: an
Indian version might include curry powder, chili
powder, cinnamon, and cumin; a Mediterranean
version might add some tomatoes, basil, parsley,
and oregano (topped with a little lemon juice
after cooking); or even no spices tastes good
when finished off with a little tamari soy sauce
after cooking, or veg. bouillon instead of plain
water. You can be creative!

After the onions/garlic are as browned as you
like them, add the rice, lentils, and water.
Bring to a boil, then turn heat to low and simmer
for about 30-35 min or until all the water is
gone and the rice and lentils are tender but not
mushy. Enjoy!

Serves: 4

Preparation time: 45 min