Black Bean Chili

ONE
1/2 cup water
2 medium onions, chopped
6 cloves garlic, minced or pressed

TWO
1 tbsp cumin
1 tbsp coriander

THREE
2 bell peppers, chopped
1 cup mild or medium salsa

FOUR
30 oz black beans, drained and rinsed (2 cans)
15 oz chopped tomatoes with juice

FIVE
11 oz frozen corn kernels (one bag)

SIX
1/4 cup chopped cilantro
hot sauce, to taste
salt, to taste

In a pan, cook the ingredients in ONE, over low heat, for about 5 minutes. Add the ingredients in TWO and cook for a minute. Add the ingredients in THREE and simmer, covered, for about 10 minutes. Add FOUR and cook for another 10 minutes. Add FIVE and cook for five minutes. Add SIX and cook for a couple more minutes.

Serve over rice or by itself, or with a dollop of fat-free plain yogurt.

Original from Moosewood Low-Fat Favorites

Chickpea Spinach Stew

ONE
1 onion, chopped
3 cloves garlic, pressed or minced
2 carrots, chopped
1 tsp olive oil

TWO
2 cups dry chickpeas
5 cups water or vegetable broth
salt, to taste
pepper, to taste

THREE
1 large bag frozen spinach

In a large pot, sauté the ingredients in ONE. Add the ingredients in TWO, bring to a boil, and cook over low heat, covered, for about 1 hour, adding more water or broth, as necessary (if using a pressure cooker, cook for 12 minutes then turn off heat and let stand until cool enough to open). Add the spinach and cook for about 5 more minutes or until wilted.

Banana Apple Cake

ONE
3 cups flour
2 cups brown sugar
1 tsp salt
1 tsp cinnamon
1 tsp baking soda

TWO
1 1/4 cups apple sauce
3 egg replacer (or egg whites)
8 oz crushed pineapple with juice
1 1/2 tsp vanilla extract
2 large overripe bananas, mashed
5 medium apples, peeled, cored, and shredded

Preheat the oven to 350 F. Cover a spring cake pan with parchment paper, lightly grease and flour. IN a bowl, mix the ingredients in ONE. In a separate bowl, mix the ingredients in TWO. Fold the dry into the wet ingredients and mix. Pour the batter into the pan and bake for about one hour or until firm in the center.

Original from Allrecipes.com

Lentil Stew

ONE
1 onion, chopped
3 cloves garlic, pressed or minced
1 tsp olive oil

TWO
2 cups green lentils
5 cups water
1 large carrot, chopped
2 bay leaves
1 tsp rosemary
1 tsp oregano

THREE
2 tbsp tomato paste

FOUR
vinegar, to taste

In a large pot, sauté the ingredients in ONE, over low heat, covered, until the onions are translucent. Add the ingredients in TWO, bring to a boil, cover, and simmer for 10 minutes. Add the ingredients in THREE and simmer, covered for about 30-40 minutes or until lentils are tender (add more water is too thick). Add vinegar, to taste.


(If using a pressure cooker, sauté the ingredients in ONE, add the ingredients in TWO and pressure cook for 10 minutes. Cool down, open the cooker and add the ingredients in THREE. Simmer for 5 minutes)

Original from Allrecipes.com