Refried Beans

This vegetarian, vegan staple bean recipe can be made with either pinto beans or black beans. Canned beans are O.K. in this recipe, but not quite as tasty as freshly cooked beans.

Refried beans are great in burritos, or as a dip. This recipe freezes well, and you can also make double the beans to freeze uncooked for future yummy bean things, like Black Bean Veggie Burgers (vegan), or Barley Bean Vegetable Soup (vegan).

Ingredients:

• 1 cup dry pinto or black beans
• 3 -4 Tbls ghee or olive oil
• 2 tsp. gr. cumin
• 2 tsp gr. coriander
• pinch cayenne
• 1/2 tsp dried ginger
• 1/2 tsp gr. fennel seeds
• 1 tsp paprika
• pinch of garlic salt OR asoefetida
• 1 tsp salt
• pepper to taste
• 1 Tblsp Braggs liquid aminos, or soy sauce

Directions:

1. To cook beans:* soak 3 or more hours, rinse, cover with cold water (no salt). Bring to boil, skim foam, cover and simmer 1 - 2 hrs, until tender. Drain and reserve the liquid.
2. Mash the beans with a potato masher, in a food mill, or food processor. Add enough liquid to make a smooth paste.
3. Heat the oil or ghee on low in a 2 qt. saucepan. Add spices and heat for 5 minutes. Add the bean paste and blend with the spices. Add Braggs or soy sauce, salt and pepper to taste.

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Vegetarian, Vegan Quinoa Recipe

Although classed as a grain, quinoa (keen-wah) is technically an herb, originating with the Incas, in Peru. It is perishable because of its oil content, and should be stored in the fridge up to a month, or in the freezer for 2 months.

Quinoa is light, delicious, high in protein, and easy to cook. It can be used in place of rice, bulgar, or couscous. This dish is nice with green leafy veggies, salad or soup.

Serves Four: For a low-fat version: Omit 1 Tblsp of oil, and substitute chickpeas for the cashews. Preparation time approximately 30 minutes

Ingredients:

• 1 c quinoa
• 1 c. celery, chopped small
• 1/2 c. red pepper, chopped small
• 1/2 c. raw cashews
• 2 Tbls olive oil
• tiny pinch asoefetida or crushed garlic clove
• 1 bay leaf
• 1/2 tsp thyme leaf
• 1/4 tsp turmeric
• 1/2 tsp gr. coriander
• 1/2 tsp cumin
• 1/4 tsp dried ginger
• 1/2 tsp salt
• 1 3/4 cup water
• 1/4 c. minced parsley or cilantro
• fresh ground pepper

Directions:

1. Soak quinoa 5 minutes, rinse twice, leave to drain
2. Heat olive oil on medium in a 3 qt saucepan or saute pan
3. Chop celery and red pepper
4. Add asoefetida, celery, red pepper and cashews. Stir fry until cashews are golden
5. Add the rest of the spices except for the parsley. Add the quinoa and stir until dry.
6. Slow Cooker or Crock Pot: Transfer all to preheated slow cooker or crockpot, add boiling water, cover and cook 1 - 2 hours on low.
7. Stove Top: Add 1 3/4 c. water, bring to a boil, cover, and simmer 15 - 20 minutes, or until all the water is absorbed.
8. Stir in the chopped parsley or cilantro, fresh ground pepper, and serve.

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