The Skinny Vegetarian: Simply Healthy Vegetarian Cooking [2 ed.]

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The Skinny Vegetarian Simply Healthy Vegetarian Cooking

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Table of Contents Asparagus Couscous Salad 7 Mushrooms and Rosemary Asparagus 10 Delightful Parmesan Risotto 11 Artisan Broccoli Soup I 12 Soup of Broccoli, Potatoes, Onions, and Cheese 13 Broccoli Bake I 14 Garlic Broccoli and Cashews 15 Lemon Broccoli Steamer 16 Broccoli Bake II 17 Artisan Broccoli Soup II 20 Broccoli, Onions, and Mozzarella Quiche 21 Cashews, Chickpeas, and Mushrooms Brown Rice 22 Instant Lemon and Parsley Brown Rice 23 Buttery and Baked Brown Rice 24 Pepper, Balsamic, Dijon, and Raisins Brown Rice 25 Peppers, Onions, and Cheddar Brown Rice 26 Brown Rice Risotto 27 Easy Latin Style Brown Rice 30 Easy Mexican Style Brown Rice 31 Black Bean and Rice Burgers Brown Rice 32 Walnuts, Broccoli, and Cheddar Brown Rice 33 Balsamic Cranberries and Onions Brown Rice 34 Yam and Walnuts Casserole 35

Mexican Casserole I 36 Cream of Hash Browns Casserole 37 Buttery Celery and Carrots Casserole 40 Cheddar Creamed Corn Bread Casserole 41 Hash Browns and Mushrooms Casserole 42 Casserole VIII 43 Savory, Almonds, and Tomatoes Couscous 44 Sun Dried Tomatoes, Olives, Feta, and Garbanzos Couscous 45 Almonds, Raisins, and Lemon Couscous 46 Jalapenos, Peas, and Mint Couscous 47 Peppers, Corn, and Black Beans Couscous 50 Squash and Garbanzos Couscous 51 Eggs in Bread 52 Parmesan Zucchini Eggs 53 Tomato Feta Eggs 54 Eggs from France 55 Macaroni and Eggs 56 Florentine Style 57 Indian Style Eggplant I 60 Indian Style Eggplant II 61 Japanese Style Eggplant 62 Italian Style Eggplant 63 Baba Ghanoush 64 Kale, Carrots, Cider, and Honey Salad 65 Easy Microwave Kale Chips I 66

Kale, Lemon, Tomato, and Cranberry Salad 67 Oven Roasted Kale Chips II 70 Kale and Cannellini with Italian Herbs 71 Creole Kale 72 Kale Soup I 73 Farfalle, Peppers, and Kale 74 Pesto Squash 75 Lentils from the Caribbean 76 Lentil Soup I 77 Lentil Soup II 80 Mexican Style Lentils 81 Lentil Soup III 82 Lentils from Arabia 83 Lentil Soup IV 84 Lentils from Morocco 85 Artisan Style Shiitake Mushrooms and Lentils 88 Rustic Lentils with Savory Vegetable 89 Lentil Soup V 90 Artisan Lentil Bake 91

Asparagus

Couscous Salad

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 541 kcal Fat 16.7 g Carbohydrates 77.7g Protein 20.1 g Cholesterol 38 mg Sodium 494 mg

Ingredients 2 C. couscous 1 bunch fresh asparagus, trimmed and cut into 2-inch pieces 8 oz. grape tomatoes, halved 6 oz. feta cheese, crumbled

3 tbsps balsamic vinegar 2 tbsps extra-virgin olive oil Black pepper, to taste

Directions 1. Prepare your couscous in-line with the directions on its box before doing anything else. Then let it cool. 2. Simultaneously, with a steamer insert, and 2 inches of boiling water, steam your asparagus for 7 mins with a lid on the pot. 3. Get a big bowl, mix: olive oil, couscous, pepper, asparagus, vinegar, feta, and tomatoes. 4. Enjoy.

Asparagus Couscous Salad

7

MUSHROOMS

and Rosemary Asparagus

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 6 Calories 38 kcal Fat 1.8 g Carbohydrates 4.3g Protein 2.8 g Cholesterol 0 mg Sodium 84 mg

Ingredients 1 bunch fresh asparagus, trimmed 1/2 lb. fresh mushrooms, quartered 2 sprigs fresh rosemary, minced 2 tsps olive oil

kosher salt to taste freshly ground black pepper to taste

Directions 1. Coat a baking sheet with nonstick spray and then set your oven to 450 degrees before doing anything else. 2. Get a bowl, toss: pepper, asparagus, salt, mushrooms, rosemary, and olive oil. 3. Evenly distribute the veggies throughout the sheet and cook them in the oven for 17 mins. 4. Enjoy.

10

Mushrooms and Rosemary Asparagus

Delightful

Parmesan Risotto

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 4 Calories 357 kcal Fat 8.7 g Carbohydrates 53.4g Protein 11.1 g Cholesterol 8 mg Sodium 355 mg

Ingredients 20 fresh asparagus spears, trimmed 4 C. vegetable broth 2 tbsps olive oil 1 small onion, diced 1 stalk celery, diced 1/4 tsp salt 1/4 tsp ground black pepper1 clove garlic, minced

1 C. arborio rice 1/2 C. dry white wine 1/4 C. freshly grated Parmesan cheese 2 tbsps lemon juice 1/2 tsp lemon zest

Directions 1. With a steamer insert, steam your asparagus for 7 mins, with 2 inches of water. Now slice the spears into bite sized pieces. Get your broth boiling in a large pot and then lower the heat for a light simmer. Get a frying pan and stir fry your celery and onions for 6 mins in olive oil and then add in the rice and garlic and continue cooking for 6 more mins. Now add in the wine and cook for 6 more mins. Create a risotto by adding 1 ladle of simmering broth to the rice. Let it absorb into the rice and then add another ladle full. 2. While adding the broth stir the contents. Once you have added the broth let everything cook for 20 mins then pour in your asparagus. 3. Shut the heat and add your lemon juice, parmesan, and zest. Enjoy.

Delightful Parmesan Risotto

11

ARTISAN

Broccoli Soup I

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 8 Calories 309 kcal Fat 18.8 g Carbohydrates 16g Protein 18.5 g Cholesterol 50 mg Sodium 2389 mg

Ingredients 8 C. vegetable broth 1 (10.75 oz.) can condensed cream of mushroom soup 3/4 C. chopped onion 3/4 C. chopped celery 1 tbsp salt 1 pinch ground white pepper 2 C. milk

1/3 C. cornstarch 1/4 C. water 3 C. fresh broccoli florets, cooked 1 1/2 C. shredded American cheese 1 1/2 C. shredded Cheddar cheese

Directions 1. Get a bowl, combine until smooth: water and cornstarch. Set it aside. 2. Boil the following in a big pot: pepper, broth, salt, mushroom soup, celery, and onions. Once boiling, place a lid on the pot and lower the heat. Let the soup lightly boil for 22 mins. 3. Pour in your milk and then get the soup boiling once more. Slowly add in your cornstarch mix while stirring. Let the contents lightly boil for 7 mins. 4. Now finally add in your cheese and broccoli. Once the cheese is fully melted. Shut the heat. 5. Enjoy.

12

Artisan Broccoli Soup I

Soup of

Broccoli, Potatoes, Onions, and Cheese

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 6 Calories 183 kcal Fat 8.1 g Carbohydrates 21.7g Protein 8.2 g Cholesterol 14 mg Sodium 297 mg

Ingredients 1 onion, diced 1 tbsp olive oil 2 heads broccoli, chopped 2 potatoes, peeled and cubed

4 C. vegetable broth 4 oz. stilton cheese

Directions 1. Stir fry your onions in olive oil until see-through. Then add in your potatoes and broccoli and cook for 6 mins. Then add the broth and get the contents boiling. Once the broth is boiling set the heat to a lower level and let everything lightly boil for 23 mins with no cover. 2. Add the cheese after shutting the heat and let it melt. Use an immersion blender or regular food processor to blend the soup down to become smoother. 3. Then reheat it before serving. 4. Enjoy.

Soup of Broccoli, Potatoes, Onions, and Cheese

13

BROCCOLI

Bake I (Red Onions and Sage)

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 97 kcal Fat 7.1 g Carbohydrates 7.3g Protein 2.6 g Cholesterol 0 mg Sodium 546 mg

Ingredients 1 (12 oz.) bag broccoli florets 1/2 red onion, sliced 8 fresh sage leaves, torn 2 tbsps extra-virgin olive oil 1/2 tsp salt

1/2 tsp garlic salt 1/4 tsp ground black pepper

Directions 1. Cover a casserole dish or sheet for baking with foil and then set your oven to 400 degrees before doing anything else. 2. Layer your broccoli evenly throughout the dish and top with sage leaves and onions. Garnish all the veggies with olive oil and then black pepper, regular salt, and garlic salt. 3. Cook the veggies in the oven for 27 mins until slightly browned and crunchy. 4. Enjoy.

14

Broccoli Bake I

Garlic Broccoli

and Cashews

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 6 Calories 187 kcal Fat 14.2 g Carbohydrates 13.2g Protein 5.1 g Cholesterol 27 mg Sodium 611 mg

Ingredients 1 1/2 lbs fresh broccoli, cut into bite size pieces 1/3 C. butter 1 tbsp brown sugar 3 tbsps soy sauce 2 tsps white vinegar

1/4 tsp ground black pepper 2 cloves garlic, minced 1/3 C. chopped salted cashews

Directions 1. Boil your broccoli in one inch of water for 8 mins. The remove all the liquid and place the broccoli on a plate. 2. Simultaneously as you are boiling the broccoli boil the following: garlic, butter, pepper, soy sauce, and vinegar. Once it is boiling shut the heat and add in the cashews. 3. Garnish your broccoli with the soy sauce mix and serve warm. 4. Enjoy.

Garlic Broccoli and Cashews

15

LEMON

Broccoli Steamer

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 120 kcal Fat 9.1 g Carbohydrates 8.8g Protein 3.5 g Cholesterol 23 mg Sodium 100 mg

Ingredients 1 lb broccoli, separated into florets 2 tsps fresh lemon juice 2 tbsps water 3 tbsps butter 2 cloves garlic, minced

1 pinch salt 2 tsps lemon juice 1 tsp ground black pepper

Directions 1. Steam your broccoli for 16 mins in a frying pan with a lid on it in water with lemon juice (2 tsps). 2. Simultaneously stir fry your garlic with salt for 9 mins in butter. 3. Remove all the liquid from your broccoli and place it back in the pan, add the remaining lemon juice, and garlic mix. Garnish the florets with pepper. 4. Enjoy.

16

Lemon Broccoli Steamer

Broccoli

Bake II (Broccoli, Creamy Mushrooms, and Cheddar)

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 8 Calories 387 kcal Fat 34.1 g Carbohydrates 9.5g Protein 11.3 g Cholesterol 63 mg Sodium 619 mg

Ingredients 1 (10.75 oz.) can condensed cream of mushroom soup 1 C. mayonnaise 1 egg, beaten 1/4 C. finely chopped onion 3 (10 oz.) packages frozen chopped broccoli

8 oz. shredded sharp Cheddar cheese salt to taste ground black pepper to taste 2 pinches paprika

Directions 1. Coat a casserole dish with butter or oil and then set your oven to 350 degrees before doing anything else. 2. Get a bowl, mix: onions, soup, eggs, and mayo. Combine in your broccoli with the mix and stir to coat the florets. 3. Add your cheese and layer the contents evenly throughout your casserole dish. Top with salt, paprika, and pepper. 4. Cook in the oven for 50 mins. 5. Enjoy after letting the casserole sit for 10 mins.

Broccoli Bake II

17

ARTISAN

Broccoli Soup II

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 12 Calories 265 kcal Fat 18.2 g Carbohydrates 15.1g Protein 10 g Cholesterol 56 mg Sodium 1136 mg

Ingredients 1/2 C. butter 1 onion, chopped 1 (16 oz.) package frozen chopped broccoli 4 (14.5 oz.) cans vegetable broth 1 (1 lb) loaf processed cheese food, cubed

2 C. milk 1 tbsp garlic powder 2/3 C. cornstarch 1 C. water

Directions 1. Get a bowl, mix until smooth: water and cornstarch. 2. Stir fry your onions in butter in a big pot and then add in your broccoli and broth. Let the broth and broccoli lightly boil for 16 mins. Then set the heat to low and pour in your cheese. Once the cheese has melted season everything with the garlic powder and pour in the milk. 3. Slowly stir and pour in your cornstarch mix. Let the soup cook for a bit more time (3 more mins). 4. Enjoy.

20

Artisan Broccoli Soup II

Broccoli, Onions,

and Mozzarella Quiche

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 6 Calories 371 kcal Fat 24.9 g Carbohydrates 21.5g Protein 16.1 g Cholesterol 162 mg Sodium 885 mg

Ingredients 2 tbsps butter 1 onion, minced 1 tsp minced garlic 2 C. chopped fresh broccoli 1 (9 inch) unbaked pie crust 1 1/2 C. shredded mozzarella cheese 4 eggs, well beaten

1 1/2 C. milk 1 tsp salt 1/2 tsp black pepper 1 tbsp butter, melted

Directions 1. 2. 3. 4. 5. 6. 7.

Set your oven to 350 degrees before doing anything else. Get a bowl, mix: milk and eggs. Stir fry your broccoli, onions, and garlic in melted butter until everything is tender. Add the veggies into the pie and top with cheese. Add the milk mixture, melted butter, pepper and salt. Cook the quiche in the oven for 40 mins. Enjoy.

Broccoli, Onions, and Mozzarella Quiche

21

CASHEWS, CHICKPEAS,

and Mushrooms Brown Rice (Pilaf I)

Prep Time: 10 mins Total Time: 1 hr 20 mins Servings per Recipe: 4 Calories 409 kcal Fat 17.1 g Carbohydrates 54g Protein 12.5 g Cholesterol 116 mg Sodium 653 mg

Ingredients 1 1/2 C. water 1/2 tsp salt 3/4 C. uncooked brown rice 3 tbsps butter 1 1/2 C. chopped onion 1 clove garlic, minced 2 carrots, sliced 2 C. fresh sliced mushrooms

1 C. chickpeas 2 eggs, beaten freshly ground black pepper 1/4 C. chopped fresh parsley 1/4 C. chopped cashews

Directions 1. Boil your rice in 1.5 C. of water for 47 mins, in a covered pot over low heat. 2. Halfway through the rice’s cooking time, begin to stir fry your onions in butter until tender then combine in: carrots and garlic and fry for 6 more mins. 3. Add the mushrooms and cook for 11 mins before adding the chickpeas and frying for 2 more mins. 4. Cook your eggs in a pan after the rice is done and then add to them: nuts, parsley, and pepper. 5. Combine the rice with the eggs and also the veggies. 6. Serve everything topped with some soy sauce. 7. Enjoy.

22

Cashews, Chickpeas, and Mushrooms Brown Rice

Instant Lemon

and Parsley Brown Rice

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 109 kcal Fat 3.6 g Carbohydrates 16.8g Protein 2.5 g Cholesterol 8 mg Sodium 24 mg

Ingredients 1 C. instant brown rice (such as Minute(R)) 1/2 tsp dried parsley 1/4 tsp ground black pepper (optional) 1 tbsp unsalted butter

1/2 tsp lemon juice 7 fluid oz. low-sodium vegetable broth, or more if needed

Directions 1. 2. 3. 4. 5. 6.

Get a measuring cup and add in: lemon juice, butter, and 7 oz. of broth. Everything should equal exactly one 1 C. Now get a bowl, add in: black pepper, the broth mix, parsley, and rice. Place a lid on the bowl and cook it in the microwave for 8 mins. Now remove the lid and let it cool for 7 mins before stirring. Enjoy.

Instant Lemon and Parsley Brown Rice

23

BUTTERY

and Baked Brown Rice

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 206 kcal Fat 5.1 g Carbohydrates 36.2g Protein 3.6 g Cholesterol 10 mg Sodium 420 mg

Ingredients 1 1/2 C. brown rice 1 tsp salt 2 tbsps butter

3 C. boiling water

Directions 1. 2. 3. 4. 5.

24

Get your water boiling then set your oven to 400 degrees before doing anything else. Now get a baking dish and add to it: butter, salt, and rice. Top the mix with the boiling water and place a covering of foil over the dish. Cook everything in the oven for 1 hr, then stir it. Enjoy.

Buttery and Baked Brown Rice

Pepper, Balsamic,

Dijon, and Raisins Brown Rice (Salad I)

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 6 Calories 451 kcal Fat 23.5 g Carbohydrates 54.6g Protein 7.1 g Cholesterol 9 mg Sodium 338 mg

Ingredients 1 1/2 C. uncooked brown rice 3 C. water 1 red bell pepper, thinly sliced 1 C. frozen green peas, thawed 1/2 C. raisins 1/4 sweet onion (such as Vidalia(R)), chopped 1/4 C. chopped Kalamata olives

1/2 C. vegetable oil 1/4 C. balsamic vinegar 1 1/4 tsps Dijon mustard salt and ground black pepper to taste 1/4 C. feta cheese

Directions 1. Get your water and rice boiling, place a lid on the pot, set the heat to low, and let the contents cook, with a low heat, for 47 mins. 2. Get a bowl, mix: olives, bell pepper, onions, raisins, and peas. 3. Get a 2nd bowl, combine: mustard, vinegar, and veggie oil. 4. Combine both bowls then add in your ice and add some pepper and salt before adding in some cheese. Enjoy.

Pepper, Balsamic, Dijon, and Raisins Brown Rice

25

PEPPERS, ONIONS,

and Cheddar Brown Rice

Prep Time: 10 mins Total Time: 55 mins Servings per Recipe: 8 Calories 95 kcal Fat 1.5 g Carbohydrates 15g Protein 4.9 g Cholesterol 3 mg Sodium 87 mg

Ingredients 2 C. water 1 C. brown rice 1/2 red bell peppers, seeded and chopped

1/4 red onion, chopped 1 C. shredded low-fat Cheddar cheese

Directions 1. Get your water and rice boiling before placing a lid on the pot, setting the heat to low, and letting the contents cook for 47 mins. 2. Stir fry your onions and peppers in nonstick spray, until brown, and combine them with the rice, when it is finished. 3. Combine in your cheese and let it melt before plating the dish. 4. Enjoy.

26

Peppers, Onions, and Cheddar Brown Rice

Brown Rice Risotto

Prep Time: 30 mins Total Time: 1 hr 30 mins Servings per Recipe: 6 Calories 322 kcal Fat 10.7 g Carbohydrates 47.1g Protein 10 g Cholesterol 13 mg Sodium 500 mg

Ingredients 1 quart vegetable broth, or as needed 5 C. water, or as needed 1/2 lb asparagus, cut into 2-inch pieces 2 tbsps olive oil 1 C. finely chopped onion 2 cloves garlic, finely chopped 2 C. short-grain brown rice 2 carrots, peeled and diced

2 zucchini, diced 1/2 C. green peas, thawed if frozen 2/3 C. grated Parmesan cheese 1 tbsp butter salt and ground black pepper to taste

Directions 1. 2. 3. 4. 5.

Boil your water and broth then add the asparagus to it and cook for 4 mins. Place the veggies to the side in some cold water for 7 mins. Now remove all the liquid from the bowl, place a lid on the boiling broth, and let it continue to boil. Stir fry your garlic and onions in olive oil for 7 mins then add the rice and cook for 6 more mins. Now add a half a C., at a time, of the hot broth, to the rice and stir until it is basically absorbed by the rice. Continue doing this for about 20 mins. 6. Add in the carrots and continue adding liquid in batches for 20 more mins. 7. Now add in the zucchini, peas, and asparagus. 8. Cook everything for 5 more mins then combine in the butter and parmesan. 9. Once everything has melted add some pepper and salt and add .5 C. of broth as well. 10. Enjoy. Brown Rice Risotto

27

EASY LATIN STYLE

Brown Rice

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 156 kcal Fat 1.3 g Carbohydrates 32.3g Protein 4g Cholesterol 2 mg Sodium 1479 mg

Ingredients 1 (14 oz.) can vegetable broth 1 (15 oz.) can diced tomatoes with green chili peppers 1 tsp salt

1 C. brown rice

Directions 1. 2. 3. 4.

30

Boil: rice, broth, salt, and tomatoes. Once everything is boiling place a lid on the pot, set the heat to low, and cook the contents for 1 hr. Let the rice cool for 7 mins before stirring it. Enjoy.

Easy Latin Style Brown Rice

Easy Mexican Style Brown Rice

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 10 Calories 124 kcal Fat 1g Carbohydrates 26g Protein 4.7 g Cholesterol 0 mg Sodium 220 mg

Ingredients 2 C. cooked brown rice 1 (15 oz.) can kidney beans, rinsed and drained 1 (15 oz.) can black beans, rinsed and drained 1 (15.25 oz.) can whole kernel corn, drained 1 small onion, diced 1 green bell pepper, diced 2 jalapeno peppers, seeded and diced 1 lime, zested and juiced

1/4 C. chopped cilantro leaves 1 tsp minced garlic 1 1/2 tsps ground cumin salt to taste

Directions 1. Get a bowl, combine: cumin, rice, garlic, beans, cilantro, corn, lime juice & zest, onions, jalapenos, and green peppers. 2. Add in your preferred amount of pepper and salt and place the contents in the fridge for 60 mins then stir everything and serve. 3. Enjoy.

Easy Mexican Style Brown Rice

31

BLACK BEAN

and Rice Burgers Brown Rice (Vegetarian Approved)

Prep Time: 25 mins Total Time: 41 mins Servings per Recipe: 6 Calories 317 kcal Fat 5.8 g Carbohydrates 49.4g Protein 18.2 g Cholesterol 71 mg Sodium 1704 mg

Ingredients 1/2 C. uncooked brown rice 1 C. water 2 (16 oz.) cans black beans, rinsed and drained 1 green bell pepper, halved and seeded 1 onion, quartered 1/2 C. sliced mushrooms 6 cloves garlic, peeled 3/4 C. shredded mozzarella cheese

2 eggs 1 tbsp chili powder 1 tbsp ground cumin 1 tbsp garlic salt 1 tsp hot sauce 1/2 C. dry bread crumbs, or as needed

Directions 1. Get your water and rice boiling, then place a lid on the pot, set the heat to low, and let the contents gently cook for 47 mins. 2. Heat up your grill and cover the grate with foil. 3. With a blender, process: garlic, bell pepper, mushrooms, and onions. Then place everything in a bowl. 4. Now blend the mozzarella and the rice and add them to the same bowl 5. Get a 2nd bowl, mash: black beans until paste like. 6. Then add in the blended mix. 7. Get a 3rb bowl, combine: beaten eggs, hot sauce, chili powder, garlic salt, and cumin. 8. Add this to the beans and then mix in your bread crumbs. 9. Shape the bean mix into 6 burgers then grill each for 7 mins per side. 10. Enjoy the patties with sesame seed buns and some mayo. 32

Black Bean and Rice Burgers Brown Rice

Walnuts, Broccoli,

and Cheddar Brown Rice

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 4 Calories 368 kcal Fat 22.9 g Carbohydrates 30.4g Protein 15.1 g Cholesterol 37 mg Sodium 643 mg

Ingredients 1/2 C. chopped walnuts 1 tbsp butter 1 onion, chopped 1/2 tsp minced garlic 1 C. uncooked instant brown rice 1 C. vegetable broth

1 lb fresh broccoli florets 1/2 tsp salt 1/8 tsp ground black pepper 1 C. shredded Cheddar cheese

Directions 1. 2. 3. 4.

Set your oven to 350 degrees before doing anything else. Get a baking dish and toast your nuts in the oven for 9 mins. Microwave the broccoli until soft, then add in some pepper and salt. Now stir fry your garlic and onions in butter for 4 mins then add in the broth and rice. Get everything boiling, then place a lid on the pot, and let the contents, gently cook over a lower level of heat for 9 mins. 5. On each serving plate add a layer of rice, then some broccoli, then nuts, and finally some cheese. 6. Enjoy.

Walnuts, Broccoli, and Cheddar Brown Rice

33

BALSAMIC CRANBERRIES

and Onions Brown Rice

Prep Time: 15 mins Total Time: 3 hrs 15 mins Servings per Recipe: 4 Calories 302 kcal Fat 10.3 g Carbohydrates 49.7g Protein 3.8 g Cholesterol 0 mg Sodium 365 mg

Ingredients 2 C. water 1 C. brown rice 1/4 C. diced red onion 1/2 C. diced celery

1/4 C. dried cranberries 1/2 C. balsamic vinaigrette salad dressing 1 tbsp sugar

Directions 1. Boil your water then add in the rice, place a lid on the pot, and let the contents gently cook with a low level of heat for 47 mins. 2. Let everything cool for 5 mins, then stir, and place it all in a bowl. 3. Add to the rice: sugar, onions, vinaigrette, celery, and cranberries. 4. Place some plastic wrap around the bowl, and let everything chill in the fridge for 30 mins before serving. 5. Enjoy.

34

Balsamic Cranberries and Onions Brown Rice

Yam

and Walnuts Casserole

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 8 Calories 383 kcal Carbohydrates 49.9 g Cholesterol 82 mg Fat 19 g Protein 5.2 g Sodium 194 mg

Ingredients 1 (29 oz.) can yams, drained and mashed 1/4 C. melted butter 1/2 C. white sugar 1/2 C. evaporated milk 2 eggs, beaten 1/2 tsp nutmeg 1/2 tsp ground cinnamon

1 tsp vanilla extract 1/4 C. butter, softened 1/2 C. brown sugar 1/2 C. chopped walnuts 1 C. sugar frosted corn flake cereal

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. Spread a mixture of butter, brown sugar, frosted cereal and walnuts over a mixture of yams, nutmeg, melted butter, eggs, white sugar, evaporated milk, cinnamon and vanilla extract in the casserole dish. 3. Bake in the preheated oven for about 35 minutes. 4. Serve.

Yam and Walnuts Casserole

35

MEXICAN

Casserole I

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 6 Calories 407 kcal Carbohydrates 40 g Cholesterol 42 mg Fat 20.7 g Protein 19.3 g Sodium 853 mg

Ingredients 1/2 (14.5 oz.) package tortilla chips, divided 1 (8 oz.) package shredded 2% Mexican cheese blend, divided 1 (15 oz.) can black beans, rinsed and drained, divided 1/2 sweet onion, chopped 1/2 (7 oz.) can green salsa (salsa verde)

1/2 (7 oz.) can salsa casera 1 (8 oz.) container reduced-fat sour cream 1 lime, cut into wedges

Directions 1. 2. 3. 4. 5. 6.

36

Set your oven to 400 degrees F before doing anything else. Layer your baking dish with tortilla chips, half of the Mexican cheese blend and then black beans. Repeat the layering process until all ingredients have been used. Bake in the preheated oven for about 20 minutes before pouring some sour cream over it. Garnish with lime wedges. Serve.

Mexican Casserole I

Cream of

Hash Browns Casserole

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 10 Calories 272 kcal Carbohydrates 24 g Cholesterol 38 mg Fat 22.2 g Protein 7.3 g Sodium 544 mg

Ingredients 2 (10.75 oz.) can condensed cream of mushroom soup 1 1/2 C. sour cream 2 tbsps butter, softened 2 tbsps dried minced onion flakes ground black pepper to taste

1 (2 lb) package frozen shredded hash brown potatoes, thawed 4 oz. extra sharp Cheddar cheese, shredded 1/2 C. mashed cornflakes cereal

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. Combine soup, sour cream, half of your cheese, butter, hash browns, dried onion flakes, and pepper in a bowl very thoroughly before pouring it into a baking dish. 3. Bake in the preheated oven for about 45 minutes. 4. Serve.

Cream of Hash Browns Casserole

37

BUTTERY CELERY

and Carrots Casserole

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 6 Calories 331 kcal Carbohydrates 23.1 g Cholesterol 61 mg Fat 24.6 g Protein 6g Sodium 909 mg

Ingredients 5 C. sliced carrots 3 tbsps butter 1 onion, chopped 1 (10.75 oz.) can condensed cream of celery soup salt and pepper to taste 1/2 C. cubed processed cheese

2 C. seasoned croutons 1/3 C. melted butter

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. Cook carrots in boiling water for 8 minutes before draining. 3. Now cook onions in hot butter for a few minutes and then add soup, cheese, pepper, salt and cooked carrots before transferring all this to the baking dish. 4. Spread croutons coated with melted butter over the mixture. 5. Bake in the preheated oven for about 30 minutes. 6. Serve.

40

Buttery Celery and Carrots Casserole

Cheddar

Creamed Corn Bread Casserole

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 6 Calories 254 kcal Carbohydrates 26.4 g Cholesterol 60 mg Fat 13.4 g Protein 9.4 g Sodium 642 mg

Ingredients 1 (15 oz.) can whole kernel corn, drained and 1/2 liquid reserved 1 (14.75 oz.) can cream-style corn 2 eggs 1 (8 oz.) package dry corn bread mix

1 C. sour cream 8 oz. Cheddar cheese, shredded

Directions 1. 2. 3. 4.

Set your oven to 350 degrees F before doing anything else. Combine everything in a bowl very thoroughly before pouring it into a baking dish. Bake in the preheated oven for about 30 minutes. Serve.

Cheddar Creamed Corn Bread Casserole

41

HASH BROWNS

and Mushrooms Casserole

Prep Time: 15 mins Total Time: 1 hr 25 mins Servings per Recipe: 6 Calories 400 kcal Carbohydrates 23.1 g Cholesterol 77 mg Fat 35.5 g Protein 8.5 g Sodium 483 mg

Ingredients 1 (30 oz.) package frozen hash brown potatoes 2 C. shredded Cheddar cheese 1 (16 oz.) container sour cream 1 (10.75 oz.) can condensed cream of mushroom soup 1 onion, chopped

1 C. butter 3 C. mashed corn flakes

Directions 1. Set your oven to 425 degrees F before doing anything else. 2. Cook onion in hot butter for five minutes and mix it with a mixture of soup, cheese, and sour cream before spreading this over hash browns in a baking dish. 3. Spread mashed corn flakes in the casserole dish and then pour melted butter over it. 4. Bake in the preheated oven for about 60 minutes. 5. Serve.

42

Hash Browns and Mushrooms Casserole

Casserole

VIII (Cheddar and Spinach)

Prep Time: 10 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 269 kcal Carbohydrates 7.9 g Cholesterol 140 mg Fat 18 g Protein 19.6 g Sodium 845 mg

Ingredients 1 (16 oz.) package cottage cheese 6 eggs 1/2 C. all-purpose flour 1/4 C. sour cream 2 tsps salt 1/2 tsp ground black pepper

2 (10 oz.) packages frozen chopped spinach, thawed and drained 4 C. shredded Cheddar cheese, divided

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. Blend a mixture of cottage cheese, salt, eggs, flour, sour cream and pepper in a blender until smooth and mix it with a mixture of spinach, and 2 C. of Cheddar cheese before pouring it into the baking dish. 3. Bake in the preheated oven for about 45 minutes before spreading 2 more C. of cheddar cheese and baking it again for 10 minutes. 4. Serve.

Casserole VIII

43

SAVORY, ALMONDS,

and Tomatoes Couscous

Prep Time: 20 mins Total Time: 1 hr 30 mins Servings per Recipe: 3 Calories 266 kcal Fat 14.3 g Carbohydrates 27g Protein 7.9 g Cholesterol < 1 mg Sodium 401 mg

Ingredients 1 C. water 1 tsp dried savory 1 tsp dried parsley 1 pinch crushed red pepper flakes 1 tbsp vegetable bouillon granules 1/2 C. pearl (Israeli) couscous 1 lemon, zest grated 1/2 C. toasted slivered almonds

1/2 C. chopped celery 1/3 C. chopped onion 1/2 tomato, seeded and chopped 1 tbsp olive oil salt and black pepper to taste

Directions 1. 2. 3. 4. 5. 6.

Boil the following for 2 mins: bouillon, savory, pepper flakes, and parsley. Now add the couscous and let it gently boil with a lower level of heat for 12 mins. Place a lid on the pot and shut the heat. Once the couscous has lost its heat remove any liquid that is left. Get a bowl, combine: olive oil, zest, tomato, almonds, couscous mix, onions, and celery. Add your preferred amount of pepper and salt and the place the contents in the fridge for at least 30 mins covered with plastic wrap. 7. Enjoy.

44

Savory, Almonds, and Tomatoes Couscous

Sun Dried Tomatoes, Olives, Feta,and Garbanzos Couscous (Greek Style)

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 3 Calories 254 kcal Fat 5.6 g Carbohydrates 42.4g Protein 9g Cholesterol 6 mg Sodium 592 mg

Ingredients 1/4 C. vegetable broth 1/2 C. water 1 tsp minced garlic 1/2 C. pearl (Israeli) couscous 1/4 C. chopped sun-dried tomatoes 1/4 C. sliced Kalamata olives 2 tbsps crumbled feta cheese 1 C. canned garbanzo beans, rinsed and drained

1 tsp dried oregano 1/2 tsp ground black pepper 1 tbsp white wine vinegar 1 1/2 tsps lemon juice

Directions 1. 2. 3. 4.

Boil your garlic in the broth for 3 mins. Then add in your couscous. Place a lid on the pot and shut the heat. Let the couscous sit in the hot water for 7 mins and then stir it. Get a bowl, combine: black pepper, beans, vinegar, tomatoes, oregano, lemon juice, cheese, olives, and couscous. 5. Stir the mix and serve at room temp. Enjoy.

Sun Dried Tomatoes, Olives, Feta, and Garbanzos Couscous

45

ALMONDS, RAISINS,

and Lemon Couscous (Moroccan Style II)

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 6 Calories 265 kcal Fat 10.3 g Carbohydrates 38.6g Protein 6.6 g Cholesterol 5 mg Sodium 208 mg

Ingredients 2 C. water 1 C. pearl (Israeli) couscous 1 tbsp olive oil 1/2 C. chopped yellow onion 1 shallot, chopped 6 cloves garlic, quartered 1/2 C. golden raisins 1/2 C. chopped oil-packed sun-dried tomatoes

1/2 C. slivered almonds 1/2 tsp kosher salt 1/4 tsp ground black pepper 3 tbsps lemon juice 1 tbsp butter, softened

Directions 1. 2. 3. 4. 5. 6. 7.

46

Boil your couscous, uncovered for 14 mins in water. Simultaneously stir fry your garlic, shallots, and onions for 17 mins in olive oil. Now add: almonds, raisins, and tomatoes. Cook for 7 more mins. Pour the couscous into the shallot mix and cook for 3 mins. Add some: lemon juice, pepper, and salt. Shut the heat and add in your butter, let it melt, before serving. Enjoy.

Almonds, Raisins, and Lemon Couscous

Jalapenos, Peas,

and Mint Couscous

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 6 Calories 306 kcal Fat 5.3 g Carbohydrates 53.7g Protein 10.9 g Cholesterol 0 mg Sodium 228 mg

Ingredients 2 C. dry couscous 1/2 C. chopped green onions 1 fresh jalapeno pepper, finely diced 2 tbsps olive oil 1/2 tsp ground cumin 1 pinch cayenne pepper 1 pinch ground black pepper 2 C. vegetable stock

1 bunch asparagus, trimmed and cut into 1/4inch pieces 1 C. shelled fresh or thawed frozen peas 2 tbsps chopped fresh mint salt and freshly ground black pepper to taste

Directions 1. 2. 3. 4. 5. 6.

Get a bowl, mix: black pepper, couscous, cayenne, onions, cumin, olive oil, and jalapenos. Get your peas and asparagus boiling in the veggie stock and then pour it into the bowl. Stir the couscous into the liquid and place a covering on the bowl. Let the mix sit for 12 mins then stir it. Add some mint, pepper, and salt before serving. Enjoy.

Jalapenos, Peas, and Mint Couscous

47

PEPPERS, CORN,

and Black Beans Couscous

Prep Time: 30 mins Total Time: 35 mins Servings per Recipe: 8 Calories 255 kcal Fat 5.9 g Carbohydrates 41.2g Protein 10.4 g Cholesterol < 1 mg Sodium 565 mg

Ingredients 1 C. uncooked couscous 1 1/4 C. vegetable broth 3 tbsps extra virgin olive oil 2 tbsps fresh lime juice 1 tsp red wine vinegar 1/2 tsp ground cumin 8 green onions, chopped

1 red bell pepper, seeded and chopped 1/4 C. chopped fresh cilantro 1 C. frozen corn kernels, thawed 2 (15 oz.) cans black beans, drained salt and pepper to taste

Directions 1. 2. 3. 4.

Get your broth boiling for 2 mins then add in your couscous. Place a lid on the pot and shut the heat. Let the couscous sit in the hot water for 7 mins, before stirring it. Get a bowl, mix: beans, olive oil, couscous, corn, lime juice, cilantro, vinegar, red pepper, onions, and cumin. 5. Add your preferred amount of pepper and salt. Then place a plastic covering around the bowl, let the mix sit in the fridge for 20 to 30 mins before serving. 6. Enjoy.

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Peppers, Corn, and Black Beans Couscous

Squash

and Garbanzos Couscous (Moroccan Style III)

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 4 Calories 502 kcal Fat 11.7 g Carbohydrates 93.8g Protein 11.2 g Cholesterol 10 mg Sodium 728 mg

Ingredients 2 tbsps brown sugar 1 tbsp butter, melted 2 large acorn squash, halved and seeded 2 tbsps olive oil 2 cloves garlic, chopped 2 stalks celery, chopped 2 carrots, chopped 1 C. garbanzo beans, drained

1/2 C. raisins 1 1/2 tbsps ground cumin salt and pepper to taste 1 (14 oz.) can vegetable broth 1 C. uncooked couscous

Directions 1. Set your oven to 350 degrees before doing anything else. 2. Cook your squash for 32 mins in the oven. 3. Then top the squash with a mix of butter and sugar that has been melted and stirred together. 4. Stir fry, for 7 mins, in olive oil: carrots, celery, and garlic. Now add the raisins and beans. 5. Fry the contents until everything is soft then add in pepper, salt, and cumin. 6. Add the broth to the carrot mix and then add the couscous. 7. Place a lid on the pot and place the pot to the side away from all heat. 8. Let the contents sit for 7 mins. 9. Fill your squashes with the couscous mix. 10. Enjoy. Squash and Garbanzos Couscous

51

EGGS

in Bread

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 1 Calories 189 kcal Fat 11.6 g Carbohydrates 13g Protein 8.3 g Cholesterol 201 mg Sodium 281 mg

Ingredients 1/2 tbsp butter 1 slice white bread 1 egg

Directions 1. Coat your bread with butter on each of its sides. Then cut-out a circle in the middle of it. 2. Whisk your egg in a small bowl. Set it aside. 3. Get a skillet hot and for 1 min fry each side of the bread. Pour the egg into the hole and cook for 3 more mins. 4. Enjoy.

52

Eggs in Bread

Parmesan

Zucchini Eggs

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 147 kcal Fat 12.5 g Carbohydrates 1.6g Protein 7.6 g Cholesterol 188 mg Sodium 111 mg

Ingredients 4 eggs, lightly beaten 2 tbsps grated Parmesan cheese 2 tbsps olive oil 1 zucchini, sliced 1/8- to 1/4-inch thick

garlic powder, or to taste salt and ground black pepper to taste

Directions 1. Get a bowl, evenly mix: parmesan and whisked eggs. 2. Get a 2nd small bowl, combine in: pepper, garlic powder, and salt. 3. Fry your zucchini in olive oil for 8 mins. Pour in the seasonings from the 2nd bowl. Lower the heat and then pour in the first bowl. 4. Cook eggs for 4 mins. Turn off the heat and place a lid on the pan for 2 mins until the eggs are completely done.

Parmesan Zucchini Eggs

53

TOMATO

Feta Eggs

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 4 Calories 116 kcal Fat 8.9 g Carbohydrates 2g Protein 7.2 g Cholesterol 198 mg Sodium 435 mg

Ingredients 1 tbsp butter 1/4 cup chopped onion 4 eggs, beaten 1/4 cup chopped tomatoes

2 tbsps crumbled feta cheese salt and pepper to taste

Directions 1. Fry onions until see-through, in butter, in a frying pan. Then mix in your eggs. While the eggs are frying make sure to stir them so that they become scrambled. 2. Before the eggs are completely cooked add in your pepper and salt, then your feta, and finally your tomatoes. 3. Continue to let the eggs fry until the feta melts.

54

Tomato Feta Eggs

Eggs

from France

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 8 Calories 336 kcal Fat 20.1 g Carbohydrates 25g Protein 13.2 g Cholesterol 252 mg Sodium 413 mg

Ingredients 1/2 cup butter 1/2 cup flour salt and pepper to taste 1 quart milk

8 slices white bread, toasted 8 hard-cooked eggs 1 pinch paprika

Directions 1. 2. 3. 4. 5. 6. 7.

First get a saucepan hot before doing anything else. Enter your butter into the saucepan and let it melt completely. Then add in your flour, stir it a bit, and let it cook for 10 mins until it becomes lighter in colour. Mix in your milk and wait until everything is lightly boiling, then set the heat to low. Let it cook for 10 more mins. Add in some pepper and salt. Remove the yolks from each egg. Then you want to dice the egg whites and mix them into the simmering sauce. 8. Get a strainer and press the eggs through it. Put this in a bowl. 9. Put half a cup of simmering sauce on a piece of toasted bread and garnish the bread with the yolks and some paprika. 10. Enjoy.

Eggs from France

55

MACARONI

and Eggs

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 243 kcal Fat 8.5 g Carbohydrates 29.9g Protein 11.5 g Cholesterol 194 mg Sodium 93 mg

Ingredients 1 1/2 cups elbow macaroni 1 tbsp butter 1/4 tsp paprika (optional) salt and ground black pepper to taste

4 large eggs, lightly beaten

Directions 1. Boil macaroni in salt and water for 9 mins until al dente. 2. Get a frying pan and melt some butter in it. Then add in your pasta to the melted butter along with some: pepper, paprika, and salt. 3. Add eggs to the pasta and do not stir anything for 2 mins. Then for 6 mins continue cooking the eggs but now you can stir. Turn off the heat. 4. Place a lid on the pan and let the eggs continue to cook without heat.

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Macaroni and Eggs

Florentine Style

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 3 Calories 279 kcal Fat 22.9 g Carbohydrates 4.1g Protein 15.7 g Cholesterol 408 mg Sodium 276 mg

Ingredients 2 tbsps butter 1/2 cup mushrooms, sliced 2 cloves garlic, minced 1/2 (10 oz.) package fresh spinach

6 large eggs, slightly beaten salt and ground black pepper to taste 3 tbsps cream cheese, cut into small pieces

Directions 1. Fry your garlic and mushrooms in melted butter in a frying pan for 2 mins. Then mix in your spinach and cook this for another 4 mins. 2. Finally add some pepper and salt and your eggs to the mix and let the eggs set completely. Once the eggs have set you want to flip them. 3. Add a bit of cream cheese to the eggs and let it cook for about 4 mins.

Florentine Style

57

INDIAN STYLE

Eggplant I

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 61 kcal Fat 1.5 g Carbohydrates 11.8g Protein 2g Cholesterol 0 mg Sodium 152 mg

Ingredients 1 eggplant 1 tsp vegetable oil 1 medium onion, chopped 2 roma (plum) tomatoes, chopped 1/4 tsp ground cayenne pepper

1/4 tsp salt 1/4 tsp pepper 4 sprigs chopped fresh cilantro

Directions 1. 2. 3. 4. 5. 6. 7.

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Turn on the broiler of your oven to low if possible. Cook the eggplants for 6 mins under the broiler and turn them every 2 mins. Now with a high setting cook the eggplants in the microwave for 6 mins or until soft. Once the eggplants can be held peel off the skin and dice them into large bitesize pieces. Stir fry your onions in oil, then add the tomatoes and eggplants. Add in pepper, salt, and cayenne then top with cilantro. Cook for 2 mins. Enjoy with rice.

Indian Style Eggplant I

Indian Style

Eggplant II

Prep Time: 15 mins Total Time: 1 hr 5 mins Servings per Recipe: 4 Calories 119 kcal Fat 7.4 g Carbohydrates 13.4g Protein 2.4 g Cholesterol 0 mg Sodium 300 mg

Ingredients 1 eggplant 2 tbsps vegetable oil 1/2 tsp cumin seeds 1 medium onion, sliced 1 tsp chopped fresh ginger 1 large tomato - peeled, seeded and diced 1 clove garlic, minced 1/2 tsp ground turmeric

1/2 tsp ground cumin 1/2 tsp ground coriander 1/4 tsp cayenne pepper 1/2 tsp salt, or to taste ground black pepper to taste 1/4 C. chopped fresh cilantro

Directions 1. 2. 3. 4. 5. 6. 7. 8.

Turn on the broiler of your oven. Cook the eggplants in under the broiler for 30 mins. Turn them every 4 to 5 mins. Spray the eggplants with nonstick spray before broiling. Remove the flesh of the eggplants from the skin and cut everything into pieces. The skin can be thrown away. Now toast your cumin in hot oil in a frying pan until brown. Now add in: garlic, onions, and ginger and cook until everything is soft. Add in your tomatoes and the following spices: black pepper, turmeric, salt, cumin, cayenne, and coriander. Let the onions cook for 2 mins with the spices. 9. Now add your eggplants and stir fry them for 12 mins to let some of the liquid cook out. 10. When serving add some cilantro. Enjoy with rice. Indian Style Eggplant II

61

JAPANESE STYLE

Eggplant

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 6 Calories 212 kcal Fat 10.3 g Carbohydrates 29.9g Protein 5g Cholesterol 0 mg Sodium 445 mg

Ingredients 2 tbsps vegetable oil 4 Japanese eggplants, cut into 1-inch cubes 2 tbsps vegetable oil 2 onions, thinly sliced 1 tbsp minced garlic 2 tbsps soy sauce 2 tbsps water

1 1/2 tbsps oyster sauce 1 tbsp chili garlic sauce 1 tsp white sugar ground black pepper to taste 1/2 tsp Asian (toasted) sesame oil

Directions 1. 2. 3. 4. 5. 6. 7.

Get a bowl, mix: black pepper, soy sauce, sugar, water, chili garlic sauce, and oyster sauce. Get 2 tbsps of oil very hot in a wok. Then stir fry your eggplants for 6 mins. Place the eggplants to the side. Add in 2 more tbsps of oil and then your onions and garlic for 1 min. Now pour in your soy sauce mix. Set the heat to low and pour the eggplants into the sauce and onions. Cook the eggplants with a light simmer and low heat until most of the liquid has evaporated (about 6 to 7 mins). 8. Add some sesame oil and cook for 1 more min. 9. Enjoy.

62

Japanese Style Eggplant

Italian Style Eggplant

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 6 Calories 389 kcal Fat 30.6 g Carbohydrates 14.4g Protein 14.5 g Cholesterol 41 mg Sodium 680 mg

Ingredients 1/2 C. Italian-seasoned bread crumbs 1/4 C. grated Parmesan cheese 1 pinch red pepper flakes, or to taste 1 eggplant - trimmed, peeled, and sliced 1/2-inch thick 1/2 C. olive oil 1 (6 oz.) can tomato paste 1 1/2 (6 oz.) cans water 1/4 tsp dried basil

1/4 tsp dried oregano 1/4 tsp dried parsley 1 clove garlic, crushed 1 tsp brown sugar sea salt and ground black pepper to taste 1 (8 oz.) package fresh mozzarella cheese, sliced 3/4 C. grated Parmesan cheese

Directions 1. Coat a casserole dish with nonstick spray or oil and then set your oven to 425 degrees before doing anything else. Get a bowl, combine: pepper flakes, bread crumbs, and parmesan (1/4 C.). 2. Coat your eggplant pieces with olive oil and dip them into the bread crump mix. 3. Layer all your eggplants into the greased casserole dish. Cook everything in the oven for 14 mins and then lower the heat to 375 and remove the dish from the oven. 4. Lightly boil the following in a large pot: basil, oregano, pepper, parsley, salt, brown sugar, garlic, water, and tomato paste. 5. Cover the eggplants with the tomato mixture and then add a final layer of parmesan (3/4 C.) and mozzarella. Cook the contents in the oven for 17 mins. Let the dish sit for 10 mins. 6. Enjoy over pasta. Italian Style Eggplant

63

BABA GHANOUSH

(Eggplant in Egypt)

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 83 kcal Fat 5.1 g Carbohydrates 9g Protein 2.2 g Cholesterol 0 mg Sodium 9 mg

Ingredients 1 large eggplant 1 head garlic 1 tbsp refined olive oil 2 tbsps lemon juice 2 tbsps tahini

1 tsp Splenda(R) (optional) salt and pepper to taste

Directions 1. 2. 3. 4. 5. 6.

Set your oven to 375 degrees before doing anything else. Cut some small incisions into your eggplant in 5 different places evenly around the entire vegetable. Cook the eggplant in the oven for 30 mins. Slice off the top part of your garlic and coat it with olive oil before placing it in the oven for 20 mins. Shut the heat. Scoop out the insides of the eggplant and put everything into a colander and let the liquid drain out. This should take about 12 mins. 7. Now separate the garlic cloves from their skin and place to the side. 8. Now add the following to your food processor and pulse until smooth: 3 tbsps of garlic, eggplants, tahini, and lemon juice. 9. If the contents are bitter add some sugar, also add some salt. 10. Enjoy with toasted pita.

64

Baba Ghanoush

Kale, Carrots,

Cider, and Honey Salad

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 6 Calories 402 kcal Fat 31.7 g Carbohydrates 24.2g Protein 10.1 g Cholesterol 0 mg Sodium 425 mg

Ingredients 10 C. thinly sliced kale leaves 2 medium red or yellow bell peppers, sliced thin 2 large carrots, thinly sliced 1 C. dry roasted lightly salted peanuts, divided 1/2 C. extra virgin olive oil

1/4 C. apple cider vinegar 1 tbsp honey 1/2 tsp kosher salt 1 pinch crushed red pepper flakes

Directions 1. 2. 3. 4. 5.

Get a big bowl, mix: 3/4 C. of peanuts, kale, carrots, and bell peppers. In a blender or food processor for 2.5 mins, blend: 1/4 C. peanuts. Get a 2nd bowl, combine: pepper flakes, salt, honey, olive oil, and vinegar. Combine both bowls. Toss to coat the kale leaves evenly, top with the blended peanuts. Enjoy after chilling the salad in the fridge for 30 mins.

Kale, Carrots, Cider, and Honey Salad

65

EASY MICROWAVE

Kale Chips I

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 86 kcal Fat 4.2 g Carbohydrates 11.2g Protein 3.7 g Cholesterol 0 mg Sodium 128 mg

Ingredients 1 bunch flat-leaf kale - ribs trimmed away and discarded and leaves cut into 2-inch pieces 1 tbsp olive oil, or to taste

sea salt to taste

Directions 1. 2. 3. 4.

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Place your pieces of kale on a plate and keep half an inch of space between them. Coat the leaves with oil and salt. Microwave the leaves for 2.5 to 3 mins. Enjoy as a healthy snack.

Easy Microwave Kale Chips I

Kale, Lemon,

Tomato, and Cranberry Salad

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 4 Calories 182 kcal Fat 7.8 g Carbohydrates 29.1g Protein 4.2 g Cholesterol 0 mg Sodium 342 mg

Ingredients 1/2 C. lemon juice 1 tbsp canola oil 1 tbsp olive oil 1 tsp white sugar 1/2 tsp salt 1/4 tsp ground black pepper

1 bunch kale, cut into bite-size pieces 1 large tomato, seeded and diced 1/2 C. roasted sunflower seeds 1/2 C. dried cranberries

Directions 1. Get a big bowl, mix and toss: black pepper, sunflower seeds, lemon juice, tomatoes, salt, canola, cranberries, sugar, kale, and olive oil. 2. Place plastic wrap around the bowl and chill in the fridge for at least 30 mins. 3. Enjoy.

Kale, Lemon, Tomato, and Cranberry Salad

67

OVEN ROASTED

Kale Chips II

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 70 kcal Fat 4.2 g Carbohydrates 7.8g Protein 2.5 g Cholesterol 0 mg Sodium 289 mg

Ingredients 4 C. kale, washed and stems removed 1 tbsp extra-virgin olive oil 1 tbsp chili powder

1/2 tsp kosher salt

Directions 1. Set your oven to 400 degrees before doing anything else. 2. Get a bowl, mix: olive oil, chili powder, salt, and kale. 3. Place all your kale leaves in a casserole dish or on a baking sheet. Cook the leaves in the oven for 7 mins. Then stir the leaves. 4. Roast for 7 more mins until crunchy. 5. Enjoy.

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Oven Roasted Kale Chips II

Kale and Cannellini

with Italian Herbs

Prep Time: 10 mins Total Time: 1 hr 25 mins Servings per Recipe: 6 Calories 206 kcal Fat 5.7 g Carbohydrates 31.9g Protein 8.7 g Cholesterol 0 mg Sodium 592 mg

Ingredients 2 tbsps olive oil 1 onion, chopped 1 lb kale, stems removed and leaves coarsely chopped 1 (14 oz.) can diced tomatoes with green chili peppers 2 cloves garlic, minced 1 1/2 C. water 2 bay leaves 1/4 tsp ground cumin

1 tsp onion powder 2 (15 oz.) cans canned cannellini beans, drained and rinsed 1 tbsp chopped fresh oregano 1 tsp chopped fresh basil salt and ground black pepper to taste

Directions 1. 2. 3. 4. 5. 6. 7.

Stir fry your kale and onions in olive oil for 6 mins. Add: onions powder, tomatoes, cumin, green chilies, bay leaves, garlic, and water. Get this mixture simmering for 1 hour. Add in basil, oregano, and beans. Continue simmering for 12 more mins. Finally add your preferred amount of pepper and salt. Enjoy.

Kale and Cannellini with Italian Herbs

71

CREOLE

Kale

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 151 kcal Fat 3.3 g Carbohydrates 25.9g Protein 6.8 g Cholesterol 1 mg Sodium 976 mg

Ingredients 1 C. vegetable broth 1/2 C. quinoa, rinsed and drained 2 quarts water 1 bunch kale, sliced 1 tsp olive oil

1 large shallot, minced 1 tsp salt 1/2 tsp Creole seasoning

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

Get a large pot and add in your broth. Get the broth boiling then pour in quinoa. Place a lid on the pot and lower your heat. Cook the quinoa for 12 mins. Get another large pot and boil water in it, once it is boiling, add the kale and cook for 4 mins. Remove all the liquid and kale and place everything to the side. Add in olive oil to the pot. Once the oil is hot fry your shallots for 7 mins. Now add the kale back to the pot and cook for 1 more min before seasoning everything with creole seasoning and salt. 10. Finally add the quinoa to the kale and toss. 11. Enjoy.

72

Creole Kale

Kale Soup

I (Potatoes and Cannellini)

Prep Time: 25 mins Total Time: 55 mins Servings per Recipe: 8 Calories 277 kcal Fat 4.5 g Carbohydrates 50.9g Protein 9.6 g Cholesterol 0 mg Sodium 372 mg

Ingredients 2 tbsps olive oil 1 yellow onion, chopped 2 tbsps chopped garlic 1 bunch kale, stems removed and leaves chopped 8 C. water 6 cubes vegetable bouillon (such as Knorr) 1 (15 oz.) can diced tomatoes 6 white potatoes, peeled and cubed

2 (15 oz.) cans cannellini beans (drained if desired) 1 tbsp Italian seasoning 2 tbsps dried parsley salt and pepper to taste

Directions 1. Stir fry your garlic and onions until tender. Then add in the kale and continue stir frying for 3 more mins. 2. Add in: parsley, water, Italian seasoning, broth, beans, tomatoes, and potatoes. 3. Get this soup simmering and let it continue for 30 mins. 4. Before serving add your preferred amount of pepper and salt. 5. Enjoy.

Kale Soup I

73

FARFALLE,

Peppers, and Kale

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 432 kcal Fat 17 g Carbohydrates 52g Protein 17.6 g Cholesterol 50 mg Sodium 644 mg

Ingredients 1 (8 oz.) package uncooked farfalle (bow tie) pasta 1 tbsp olive oil 1 medium red bell pepper, chopped 1 medium yellow bell pepper, chopped 1 C. roughly chopped kale 4 cloves garlic, chopped

1 pinch dried basil 1 pinch ground cayenne pepper salt and ground black pepper to taste 8 oz. feta cheese, crumbled

Directions 1. Boil your pasta in water and salt for 9 mins. Then remove all of the liquids. 2. Stir fry the following in olive oil: black pepper, red pepper, salt, yellow pepper, cayenne, kale, basil, and garlic. 3. Fry until you find that all the veggies are soft. 4. Then pour the pasta into the stir fry and stir to coat. 5. Place all the contents into a bowl and top with feta. 6. Enjoy.

74

Farfalle, Peppers, and Kale

Pesto

Squash

Prep Time: 25 mins Total Time: 1 hr 40 mins Servings per Recipe: 6 Calories 160 kcal Fat 10.8 g Carbohydrates 14.1g Protein 4.3 g Cholesterol 20 mg Sodium 461 mg

Ingredients 1 spaghetti squash, halved lengthwise and seeded 3 tbsps butter, divided 1 onion, sliced 1 C. kale, stems removed and leaves chopped 4 white mushrooms, sliced 1 tsp garlic salt 1 tsp Italian seasoning 1 tsp red pepper flakes

1 tsp olive oil 2 tbsps prepared pesto 1/4 C. grated Parmesan cheese

Directions 1. 2. 3. 4. 5. 6.

Set your oven to 400 degrees before doing anything else. Cook your squash with its skin facing downwards for 1 hr. After the squash is no longer hot remove all the flesh with a large fork or utensil good for scraping. Stir fry your onions in 1 tbsp of butter until it becomes see-through. Now add: red pepper, kale, Italian seasoning, mushrooms, garlic salt, squash, and 2 tbsps of butter. Let the mix cook for 4 mins. Then add everything to a bowl. Garnish the dish with some pesto and olive oil. 7. When serving add parmesan. 8. Enjoy.

Pesto Squash

75

LENTILS

from the Caribbean

Prep Time: 25 mins Total Time: 1 hr 15 mins Servings per Recipe: 4 Calories 192 kcal Fat 2.6 g Carbohydrates 32.5g Protein 12.1 g Cholesterol 0 mg Sodium 572 mg

Ingredients 1/4 C. canola oil 1 large onion, diced 2 carrots, peeled and diced salt and ground black pepper to taste 1/2 tsp white sugar 3 cloves garlic, minced 1 fresh chili pepper, minced

1 tsp grated fresh ginger 3 tbsps curry powder 2 (14 oz.) cans vegetable broth, divided 1 C. lentils 1/4 C. chopped fresh cilantro, or more to taste

Directions 1. Cook your onions for 16 mins in a big pot in canola with the following: sugar, carrots, pepper, and salt. Then set the heat to low and combine in: curry, garlic, ginger, and chili peppers. Stir for 7 mins while heating. 2. Turn up the heat on the stove and add 1 can of veggie broth and scrape the pot with a spoon. 3. Pour in your lentils and the rest of the broth. 4. Cook for 30 mins then add your cilantro. Enjoy.

76

Lentils from the Caribbean

Lentil

Soup I (Red Lentils, Garlic, and Apricots)

Prep Time: 15 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 263 kcal Fat 7.4 g Carbohydrates 37.2g Protein 13.2 g Cholesterol 0 mg Sodium 7 mg

Ingredients 3 tbsps olive oil 1 onion, chopped 2 cloves garlic, minced 1/3 C. dried apricots 1 1/2 C. red lentils 5 C. vegetable stock 3 roma (plum) tomatoes - peeled, seeded and chopped

1/2 tsp ground cumin 1/2 tsp dried thyme salt to taste ground black pepper to taste 2 tbsps fresh lemon juice

Directions 1. In olive oil stir fry your apricots, garlic, and onions for 2 mins. Then add in your stock and lentils and get everything boiling. 2. Once boiling, lower the heat and let the contents cook for 30 mins. 3. Add in the following after 30 mins: pepper, tomatoes, salt, cumin, and thyme. 4. Cook for 12 more mins. Then combine in your lemon juice. 5. Ladle out half of the soup and puree it in a blender then pour it back into the main mix. 6. Enjoy warm.

Lentil Soup I

77

LENTIL SOUP

II (Onions, Parmesan, and Wine) (Hungarian Style Lentils)

Prep Time: 10 mins Total Time: 1 hr 40 mins Servings per Recipe: 8 Calories 255 kcal Fat 6g Carbohydrates 33.3g Protein 13.7 g Cholesterol 9 mg Sodium 1099 mg

Ingredients 2 tbsps olive oil 2 large onions, cubed 1 tsp minced garlic 3 carrots, diced 2 stalks celery, diced 3 1/2 C. crushed tomatoes 1 1/2 C. lentils - soaked, rinsed and drained 1/2 tsp salt 1/2 tsp ground black pepper

3/4 C. white wine 2 bay leaves 7 C. vegetable stock 1 sprig fresh parsley, chopped 1/2 tsp paprika 1/2 C. grated Parmesan cheese

Directions 1. Stir fry your onions in a big pot until translucent then add in: carrots, garlic, celery, and paprika. Continue stir frying for 12 mins. 2. Add in: pepper, tomatoes, salt, stock, bay leaves, and lentils. Mix the lentils a bit then pour in your wine and get the mixture boiling. Once everything is boiling set the heat to low and let the mix simmer for 1 hr. Then add parmesan and parsley. 3. Enjoy.

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Lentil Soup II

Mexican Style Lentils

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 6 Calories 304 kcal Fat 10 g Carbohydrates 44.2g Protein 9.4 g Cholesterol 1 mg Sodium 714 mg

Ingredients 1 tsp canola oil 2/3 C. finely chopped onion 1 small clove garlic, minced 2/3 C. dried lentils, rinsed 1 tbsp taco seasoning, or to taste

1 2/3 C. vegetable broth 2/3 C. salsa 12 taco shells

Directions 1. For 7 mins stir fry your onions in oil then add in your taco seasoning and stir everything before adding the lentils and cooking for 1 more min. 2. Add your broth and get everything boiling. 3. Once boiling, set the heat to low, and cook for 30 mins with a lid on the pot. 4. Remove the lid and cook for 7 more mins to get it thicker then shut the heat and mash everything. 5. Now add in the salsa and mix everything nicely. 6. Divide the mix amongst your tacos and serve. 7. Enjoy.

Mexican Style Lentils

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LENTIL SOUP

III (Red Lentils, Sweet Potatoes, and Ginger)

Prep Time: 20 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 322 kcal Fat 9g Carbohydrates 52.9g Protein 9g Cholesterol 22 mg Sodium 876 mg

Ingredients 1/4 C. butter 2 large sweet potatoes, peeled and chopped 3 large carrots, peeled and chopped 1 apple, peeled, cored and chopped 1 onion, chopped 1/2 C. red lentils 1/2 tsp minced fresh ginger 1/2 tsp ground black pepper

1 tsp salt 1/2 tsp ground cumin 1/2 tsp chili powder 1/2 tsp paprika 4 C. vegetable broth plain yogurt

Directions 1. Stir fry the following in butter in a saucepan: onions, chunked sweet potatoes, apple, and carrots. 2. Cook for 12 mins. 3. Now add your veggie broth and the following: paprika, lentils, chili powder, ginger, cumin, black pepper, and salt. 4. Get everything boiling, place a lid on the pot, and cook for 30 mins with a low heat. 5. Puree the soup in batches and then add it to a separate pot or use an immersion blender to puree everything with one pot. 6. Get the pureed soup boiling again and then lower the heat and cook for 12 more mins. 7. Add a bit more water if the soup is too thick for your liking. 8. When serving add a dollop of yogurt. 9. Enjoy. 82

Lentil Soup III

Lentils

from Arabia

Prep Time: 20 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 371 kcal Fat 14.4 g Carbohydrates 49.8g Protein 11.6 g Cholesterol 0 mg Sodium 788 mg

Ingredients 1 C. dry lentils, rinsed 2 C. water 1 tsp salt 1 tbsp ground cumin 1 tbsp garlic powder 3/4 C. white rice, rinsed 3/4 C. water 1 tsp salt

2 tbsps olive oil 1/4 C. vegetable oil 3 white onions, sliced into 1/4-inch rings

Directions 1. Boil, then simmer the following, with a low heat, for 25 mins, in a big pot: garlic powder, 2 C. of water, cumin, and salt (1 tsp). 2. Now add in: olive oil, rice, salt (1 tsp), and 3/4 C. of water. 3. Put a lid on the pot and cook for 40 mins with a low heat until the rice is soft. 4. Simultaneously stir fry your onions in oil for 12 mins then top the lentils with the onions when everything is finished cooking. 5. Enjoy.

Lentils from Arabia

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LENTIL SOUP

IV (Red Lentils, Coconut, and Tomatoes) (Vegan Approved)

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 4 Calories 303 kcal Fat 14.6 g Carbohydrates 34.2g Protein 13 g Cholesterol 0 mg Sodium 81 mg

Ingredients 1 tbsp peanut oil 1 small onion, chopped 1 tbsp minced fresh ginger root 1 clove garlic, chopped 1 pinch fenugreek seeds 1 C. dry red lentils 1 C. butternut squash - peeled, seeded, and cubed 1/3 C. finely chopped fresh cilantro 2 C. water

1/2 (14 oz.) can coconut milk 2 tbsps tomato paste 1 tsp curry powder 1 pinch cayenne pepper 1 pinch ground nutmeg salt and pepper to taste

Directions 1. Stir fry, until soft: fenugreek, onions, garlic, and ginger. Then add in: tomato paste, pepper, curry powder, cilantro, salt, water, lentils, cayenne, coconut milk, nutmeg, and squash. 2. Get everything boiling and cook for 32 mins. 3. Enjoy.

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Lentil Soup IV

Lentils

from Morocco

Prep Time: 20 mins Total Time: 2 hrs 5 mins Servings per Recipe: 6 Calories 329 kcal Fat 3.6 g Carbohydrates 56.5g Protein 18.3 g Cholesterol 0 mg Sodium 317 mg

Ingredients 2 onions, chopped 2 cloves garlic, minced 1 tsp grated fresh ginger 6 C. water 1 C. red lentils 1 (15 oz.) can garbanzo beans, drained 1 (19 oz.) can cannellini beans 1 (14.5 oz.) can diced tomatoes 1/2 C. diced carrots

1/2 C. chopped celery 1 tsp garam masala 1 1/2 tsps ground cardamom 1/2 tsp ground cayenne pepper 1/2 tsp ground cumin 1 tbsp olive oil

Directions 1. Stir fry the following, in a saucepan, in olive oil, for 7 mins: ginger, garlic, and onions. 2. Pour in your water, cumin, lentils, cayenne, chick peas, cardamom, kidney beans, masala, tomatoes, celery, and carrots. 3. Get the mix boiling, then lower the heat for a gentle simmer for 2 hrs. 4. Puree about one half of the soup in a blender and then mix it back into the saucepan before serving. 5. Enjoy.

Lentils from Morocco

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ARTISAN STYLE

Shiitake Mushrooms and Lentils

Prep Time: 15 mins Total Time: 12 hrs 15 mins Servings per Recipe: 8 Calories 213 kcal Fat 1.2 g Carbohydrates 43.9g Protein 8.4 g Cholesterol 0 mg Sodium 466 mg

Ingredients 2 quarts vegetable broth 2 C. sliced fresh button mushrooms 1 oz. dried shiitake mushrooms, torn into pieces 3/4 C. uncooked pearl barley 3/4 C. dry lentils 1/4 C. dried onion flakes 2 tsps minced garlic

2 tsps dried summer savory 3 bay leaves 1 tsp dried basil 2 tsps ground black pepper salt to taste

Directions 1. Add the following to a crock pot: salt, broth, pepper, mushrooms, basil, barley, bay leaves, lentils, savory, onion flakes, and garlic. Place a lid on the slow cook and cook for 6 hrs on high or 12 hrs on low. 2. Enjoy.

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Artisan Style Shiitake Mushrooms and Lentils

Rustic Lentils

with Savory Vegetable

Prep Time: 15 mins Total Time: 12 hrs 15 mins Servings per Recipe: 8 Calories 308 kcal Fat 13.5 g Carbohydrates 18.7g Protein 27.8 g Cholesterol 68 mg Sodium 816 mg

Ingredients 1 tbsp olive oil 2 lbs bone-in vegetable pieces 1 large onion, finely chopped 1 small carrot, finely chopped 2 cloves garlic, finely chopped 3/4 C. dried lentils 1 (14 oz.) can vegetable broth

1/2 tsp salt 1 (10 oz.) can tomato sauce 1/2 tsp dried rosemary 1/2 tsp dried basil 1 tbsp lemon juice

Directions 1. Stir fry your vegetable, in oil, in a big pot for 6 mins per side and then place the vegetable to the side. 2. Now stir fry your onions for 6 mins in the same pan and then add in the garlic, lentils, salt, broth, and carrots. 3. Get everything boiling and then place a lid on the pot and cook for 22 mins over low heat. 4. Now add back in, your vegetable, and let the contents keep simmering for 20 more mins with a lid on the pot. 5. Add water if needed then add in your tomato sauce, basil, and rosemary. 6. Let the tomato sauce cook for 10 mins and finally combine in the lemon juice. 7. Enjoy.

Rustic Lentils with Savory Vegetable

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LENTIL SOUP

V (Jalapenos, Black Beans, and Peppers)

Prep Time: 1 hr Total Time: 6 hrs Servings per Recipe: 10 Calories 231 kcal Fat 1.2 g Carbohydrates 43.4g Protein 12.6 g Cholesterol 0 mg Sodium 851 mg

Ingredients 1 lb dry black beans 1 1/2 quarts water 1 carrot, chopped 1 stalk celery, chopped 1 large red onion, chopped 6 cloves garlic, crushed 2 green bell peppers, chopped 2 jalapeno pepper, seeded and minced 1/4 C. dry lentils 1 (28 oz.) can peeled and diced tomatoes

2 tbsps chili powder 2 tsps ground cumin 1/2 tsp dried oregano 1/2 tsp ground black pepper 3 tbsps red wine vinegar 1 tbsp salt 1/2 C. uncooked white rice

Directions 1. 2. 3. 4. 5. 6.

Submerge your beans in about 3 times their size of water. Then get everything boiling for 12 mins. Now place a lid on the pan and shut the heat. Let the beans sit for 1 and a half hours before removing the liquid and then rinsing the beans. Add your beans to a slow cooker with 1.5 quarts of fresh water and cook for 3 hrs on high. Now add the following after 3 hrs of cooking: tomatoes, carrots, lentils, celery, salt, chili powder, vinegar, cumin, black pepper, and oregano, jalapenos, onions, bell peppers, and garlic. 7. With low heat cook for 3 more hrs. Then add the rice when about 25 mins is left in the cooking time. 8. Take half of the soup and puree it in a blender then put it back in the pot. Enjoy. 90

Lentil Soup V

Artisan

Lentil Bake

Prep Time: 45 mins Total Time: 1 hr 35 mins Servings per Recipe: 6 Calories 272 kcal Fat 5.6 g Carbohydrates 40.9g Protein 14.6 g Cholesterol 62 mg Sodium 369 mg

Ingredients 1 1/8 C. green lentils 2 1/4 C. water 6 slices white bread, torn into small pieces 2 eggs 1 C. vegetable broth 2 tbsps tomato paste 1/2 tsp dried basil 1/4 tsp garlic powder

1/2 tsp ground black pepper 1 tsp dried parsley 1 tbsp olive oil 1/2 packet dry vegetable soup mix 1/3 C. dried bread crumbs

Directions 1. Boil your lentils and water for 3 mins then set the heat to low and let everything gently boil for 40 mins. 2. Oil a bread pan and then set your oven to 400 degrees before doing anything else. 3. Get a bowl, combine: soup mix, 2 C. of cooked lentils, olive oil, bread, parsley, eggs, black pepper, broth, garlic powder, tomato paste, and basil. Then enter everything into a bread pan. 4. Cook the loaf in the oven for 40 mins. Then top with bread crumps and cook for 12 more mins. Let the contents cool for 15 mins before cutting. 5. Enjoy.

Artisan Lentil Bake

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