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    Whole Grains, Rice, and Pasta
    Barley-Stuffed Peppers

    Barley-Stuffed Peppers

    PREP: 25 minutes BAKE: 22 minutes OVEN: 350°F MAKES 4 servings • 1 cup sliced fresh mushrooms • 1 cup water • 2⁄3 cup quick-cooking barley • 1⁄2 of a vegetable bouillon cube • 2 large red, yellow, and/or green sweet peppers • 1 egg, lightly beaten • 3⁄4 cup chopped,...

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    Couscous Cakes with Salsa

    Couscous Cakes with Salsa

    PREP: 20 minutes COOK: 4 minutes per batch STAND: 20 minutes OVEN: 200°F MAKES 4 servings • 1⁄2 cup whole wheat couscous • 2 tablespoons whole wheat flour • 1⁄4 teaspoon baking soda • 1⁄8 teaspoon salt • 1 egg • 3⁄4 cup buttermilk or sour fat-free milk* • 1 tablespoon...

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    Moroccan Chickpeas and Couscous

    Moroccan Chickpeas and Couscous

    PREP: 25 minutes STAND: 5 minutes MAKES 6 servings • 11⁄2 cups water • 1 cup whole wheat couscous • 6 green onions, sliced • 4 cloves garlic, minced • 1 tablespoon olive oil • 1 tablespoon grated fresh ginger • 1 teaspoon ground cumin • 1⁄4 teaspoon ground nutmeg •...

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    Falafels

    Falafels

    START TO FINISH: 25 minutes MAKES 4 servings • 1 15-ounce can garbanzo beans (chickpeas), rinsed and drained • 1⁄4 cup coarsely shredded carrot • 2 tablespoons all-purpose flour • 2 tablespoons snipped fresh parsley • 1 tablespoon olive oil • 3 cloves garlic, halved •...

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    Cannellini Bean Burgers

    Cannellini Bean Burgers

    PREP: 25 minutes COOK: 10 minutes MAKES 4 burgers • 1 15- to 16-ounce can cannellini beans (white kidney beans), rinsed and drained • 3⁄4 cup soft whole wheat bread crumbs (1 slice) • 1⁄2 cup chopped onion • 1⁄4 cup walnut pieces, toasted if desired • 2 tablespoons...

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    Risotto with Beans and Vegetables

    Risotto with Beans and Vegetables

    PREP: 20 minutes COOK: 30 minutes MAKES 4 servings • 3 cups vegetable broth • 2 cups sliced fresh mushrooms • 1⁄2 cup chopped onion (1 medium) • 2 cloves garlic, minced • 2 tablespoons olive oil • 1 cup uncooked Arborio rice • 1 cup finely chopped zucchini • 1 cup...

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    Grain-Vegetable Medley

    Grain-Vegetable Medley

    PREP: 20 minutes COOK: 10 minutes STAND: 5 minutes MAKES 4 servings • 2 cups chicken-flavor vegetable broth • 11⁄2 cups fresh green beans, trimmed and cut into 2-inch pieces • 2⁄3 cup quick-cooking barley • 2 tablespoons lemon juice • 1 tablespoon olive oil • 1⁄8...

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    Black Bean Tostadas

    Black Bean Tostadas

    START TO FINISH: 20 minutes MAKES 4 servings • 1 16-ounce can no-salt-added organic black beans, rinsed and drained • 1⁄2 cup canned fat-free refried beans • 1⁄2 teaspoon ground cumin • 1⁄2 teaspoon chili powder • 4 tostada shells • 1 cup shredded lettuce • 3⁄4 cup...

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