Ingredients (use vegan versions):

• one large (28 ounce?) can fatfree refried beans
• add 2 chopped fresh tomatoes (canned would be good, too)
• 1/2 raw onion, minced
• chopped jalapenos to taste
• dash of ground cumin and splash of vinegar

Directions:

Combine ingredients.

Serves:

Ingredients (use vegan versions):

• 1 avocado
• 1 large plum tomato
• half a small onion
• 1 clove garlic
• 1 tablespoon olive oil
• 1/4 cup canned black beans
• 1 vegan pita bread

Directions:

Chop the avocado, tomato, and onion. Mince the garlic or put
throuh a garlic press. Rinse the beans. Combine the
vegetables with the olive oil and stir gently. Cut the pita
in half and stuff each side with the avocado mixture.

Serves: 1

Preparation time: 5 min.

Ingredients (use vegan versions):

• 1 lb dry penne (or other favorite pasta)
• 4-5 medium tomatoes
• 1 (good size) bunch of fresh basil
• a few tablespoons (or more) of olive oil
• salt and pepper to taste

Directions:

Boil the penne as directed on the
package.

Cut the tomatoes into fourths and
squeeze them with your hands into your
serving bowl to release all the seeds
and juice (the whole mushy tomato AND
the juice and seeds should go into the
bowl). Tear the basil leaves and add
to the tomatoes. Add a good bit of
olive oil (at least a few tablespoons)
and season well with salt and pepper.

Mix your tomato-basil sauce with the
cooked, drained pasta and serve either
warm or chilled.

Serves: 8

Preparation time: 15 minutes

Ingredients (use vegan versions):

• 1 can butter beans, drain…reserve 2 tablespoon liquid
• 1-4oz. can black olives, chopped
• 16 pimento stuffed olives, chopped
• 2 tablespoon peanut butter, creamy
• 1 tablespoon tofu vegan mayonnaise
• fresh black pepper
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 1 tablespoon spike

Directions:

Mash beans with a fork…add other ingredients and mix.
Great served with assorted vegan crackers…pretty to look at and
delicious. The flavor improves as it sets…also delicious
served on vegan bread, with lettuce and tomato for a quick
sandwich…

Serves: 4-6

Preparation time: 5 minutes

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