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...
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 •...
START TO FINISH: 35 minutes MAKES 5 servings • 1 cup chopped onion (1 large) • 3⁄4 cup water • 1 clove garlic, minced • 2 8-ounce cans no-salt-added tomato sauce • 1 15-ounce can garbanzo beans (chickpeas), rinsed and drained • 1 15-ounce can red kidney beans, rinsed...
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 •...
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...
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...
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...
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...
PREP: 25 minutes MICROWAVE: 10 minutes MAKES 4 servings • 1 recipe Spiced Yogurt-Lime Dressing • 1 tablespoon soy sauce • 1 tablespoon lime juice • 1 teaspoon chili powder • 1 teaspoon fresh oregano, snipped, or 1⁄2 teaspoon. dried oregano, crushed • 1 teaspoon olive...
PREP: 35 minutes chill: 10 minutes COOK: 12 minutes MAKES 6 servings • 1 6-ounce package long grain and wild rice mix • 1⁄4 cup chopped onion • 1⁄4 cup chopped celery • 1⁄4 cup chopped carrot • 1 tablespoon olive oil • 1 15-ounce can black beans, rinsed and drained •...
