Ingredients (use vegan versions):

• 1-2 cans chickpeas (garbanzo beans) amount depends on how hungry you are!
• 1/2-1 onion, finely chopped*
• 1-3 stalks celery, as desired
• s pinch of fresh, minced garlic
• salt/fresh ground pepper to taste
• 1 Tablespoon Nayonaise

Directions:

* If you want to take ‘the edge’ off the onions, you can put them
in a little container with some water and microwave them for 2-4 minutes.

Open cans of chickpeas, drain and rinse well. Put chickpeas in a bowl
and “smash” them up well (do NOT puree).

Add all other ingredients, stirring well & enjoy now or
refrigerate until needed.

Can be used as sandwich filler, or on a bed of spinach,
garnished with shredded carrots, cucumber sliced and fresh,
diced tomatoes, as a main course.

Try different variations of this dish by adding your
favorite herbs & spices, fresh garden vegetables, etc.

Serves: 2-3

Preparation time: 5-10 minutes

Ingredients (use vegan versions):

• 1 28 oz. can of whole tomatoes
• 1 14 oz. can of vegetable broth
• 1 15 oz. can of black beans
• 1 15 oz. can of dark red kidney beans
• 1 6 oz. can of tomato paste
• 1 orange bell pepper
• 1 1/4 cups of frozen cut corn
• a dash of: cilantro, oregano, paprika, basil, chili powder - William’s original
• salt and pepper (to taste)

Directions:

Rinse and drain the black bean and kidney beans. Find a
large pot and put the vegetable broth and beans in it. Put
it on a low heat so that you can continue with other work,
but do keep a close eye on it still. Cut the canned whole
tomatoes into chunks and dice the bell pepper into medium
sized pieces. Put the tomatoes and the pepper into the pot
and stir. Add the frozen corn and the tomato paste. Stir.
Add all seasonings. Serve or chill.
Can be served with white long grain rice or noodles.

Preparation time: 25-30 min

Serves:

Ingredients (use vegan versions):

• 2 tomatoes chopped
• 1 cucumber, peeled and chopped
• 1/2 onion chopped very fine or several scallions
• 2 teaspoon cumin
• dash of coriander and some cayenne
• 1-2 tablespoon lemon juice
• 1 teaspoon vinegar and salt

Directions:

Toss all of the ingredients together in a large bowl. I add about a
tablespoon of water and “toss” with my hand. (don’t ask me why it
seems to taste better!) This salad is especially tasty if it sits a
bit… Serve at room temp with vegan pita bread and something else yummy
like the soup above or falafil.

Serves:

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.

Ingredients (use vegan versions):

• 1 small red pepper
• 1/2 kg of tomatoes
• 3 cloves of garlic
• salt
• grounded pepper
• one small onion [optional}
• 1 cup of textured soy protein {optional}

Directions:

Cut the tomatoes into quaters or small chunks{doesnt really
matter} and throw them into a pot. Let them cook on high for
5 minutes stirring it occasionnally. Once most of it has
become into soupy mixture throw in the diced garlic, chopped
onion, textured soy protein and cut red peppers. Lower the heat and let it
cook for another 10 minutes. The peppers and tomatoes should
be soft and stir it occasionnaly. Add salt and pepper
depending on your taste and serve with spaghetti or you can
eat it as a dip. My mate can’t eat onions so I found this is
a healthy and delicious meal to make. It is cheap to do
also.

Serves: 2

Preparation time: 15 minutes