Garbanzo Bean and Vegetable Pie (6 to 8 Servings)
Ingredients:

2 cups seeded chopped tomatoes
1 1/2 cups thinly sliced yellow summer squash
1 1/2 cups thinly sliced zucchini squash
1 cup sliced fresh mushrooms
1/2 cup chopped onion
1 tsp. dried basil leaves
1/2 tsp. salt, divided
15-oz. can garbanzo beans, rinsed and drained
1/2 cup shredded hard farmed cheese (2 oz.), divided
1 cup vegetable broth
1 cup uncooked couscous
2 egg whites
1/4 cup snipped fresh parsley

Directions:

1. Preheat oven to 350 degrees F.  Spray a 10-inch deep-dish pie plate with vegetable cooking spray; set aside.  In a 3- quart saucepan, combine tomatoes, squashes, mushrooms, onion, basil and 1/4 tsp. salt.  Cook over medium heat 8 to 10 minutes, or until vegetables are tender, stirring occasionally.  Remove from heat.  Add beans and 1/4 cup cheese.  Mix well; set aside.
2. In a 1-quart saucepan, combine broth and remaining 1/4 tsp. salt.  Bring to a boil over medium-high heat.  Stir in couscous, cover and remove from heat.  Let stand 5 minutes.  Fluff couscous lightly with fork.  Add egg whites and parsley to couscous; mix well.
3. Using the back of a spoon, press couscous mixture into bottom and up sides of prepared pie plate.  Spoon vegetable mixture into couscous crust.  Bake 25 to 30 minutes, or until crust is firm and filling is hot.  Sprinkle top of pie with remaining 1/4 cup cheese.  Let stand until cheese is melted.  Serve hot in wedges.

Tri-Bean Bake  (6 Servings)
Ingredients:

1 small onion, thinly sliced
1/4 cup thinly sliced celery
1 tsp. vegetable oil
1 cup cooked pinto beans
1 cup cooked butter (lima) beans
1 cup cooked garbanzo beans
3/4 cup tomato sauce
1/4 cup frozen apple juice concentrate, defrosted
1 Tbs. light molasses (optional)
1/2 tsp. dry mustard

Directions:

1. Preheat oven to 375 degrees F.  In a 10-inch skillet, combine onion, celery and oil.  Cook over medium heat 5 to 8 minutes, or until vegetables are tender, stirring occasionally.  Remove from heat.  Stir in remaining ingredients.
2. Spoon mixture into 1-quart casserole.  Cover and bake 25 to 30 minutes, or until hot an bubbly.

No-Guilt Refried Beans (4 Servings)
Ingredients:

16-oz. can pinto beans, rinsed and drained
1/4 cup thick and chunky salsa
2 Tbs. finely chopped onion
1/4 tsp. garlic powder
1 Tbs. margarine

Directions:

1. Combine beans, salsa , onion and garlic powder in a 2-quart saucepan.  Bring mixture to a boil over medium-high heat, stirring occasionally.  Reduce heat to medium-low.  Simmer 7 to 10 minutes, or until onion is translucent, stirring occasionally.  Add margarine; stir until melted.
2. In a food processor or blender, process mixture until smooth.  Serve as a taco ingredient or chip and vegetable dip.

Black Bean Quesadillas (4 Servings)
Ingredients:

15-oz. can black beans, rinsed and drained
1/4 cup chopped green or red tomato
3 Tbs. chopped cilantro
12 black olives, pitted and thinly sliced
8 6-inch sprouted wheat or whole wheat tortillas
4 oz. shredded jalapeño-jack cheese or soy cheese
32 spinach leaves, stemmed and finely shredded
4 Tbs. hot salsa

Directions:

1. Mash beans in a large bowl.  Stir in tomato, cilantro and olives.  Spread bean mixture evenly onto 4 tortillas.  Sprinkle with cheese, spinach and salsa.  Top with remaining tortillas to make sandwiches.
2. Preheat oven to 350 degrees F.  Place tortilla on an ungreased baking sheet and bake 12 minutes, or until cheese melts.  Or, cook on a cast-iron griddle over medium heat, turning once, until cheese melts.  Cut into wedges and serve hot.

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This site is developed by Cynthia Leonard
Revised: September 24, 2002