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 •...
PREP: 25 minutes BAKE: 10 minutes OVEN: 425ºF MAKES 6 servings • Nonstick cooking spray • 6 10-inch whole wheat flour or plain flour tortillas • 1⁄2 cup chopped onion • 1 15-ounce can black beans, rinsed and drained • 1 8.75-ounce can whole kernel corn, rinsed and...
PREP: 25 minutes BAKE: 13 minutes OVEN: 425°F MAKES 6 servings • 5 7- to 8-inch whole wheat flour tortillas or 4 ounces baked tortilla chips (about 5 cups) • Nonstick cooking spray (optional) • 1 15-ounce can black beans, rinsed and drained • 3⁄4 cup chunky salsa • 1...
PREP: 30 minutes FREEZE: up to 3 months BAKE: 45 minutes MAKES 6 servings • 12 6- to 7-inch flour tortillas • 1⁄2 cup chopped onion (1 medium) • 1 medium fresh jalapeño or serrano chile pepper, seeded and finely chopped* • 1 teaspoon minced garlic • 1 tablespoon olive...
