Helen’s veggie burgers

These yummy veggie burgers were created by a student in Sue’s vegetarian nutrition class. (Helen gets an A+ for this recipe.) They are super-healthy, high in protein and fiber. TVP stands for textured vegetable protein. Helen suggests using frozen TVP crumbles to make shaping the patties easier. We used Amy’s organic lentil soup in the recipe, but you can substitute tomato for a different flavor.

This recipe makes a lot of veggie burgers. After you have shaped all the burgers you need for your meal, you can put the rest into a meatloaf pan and bake it for 25 minutes. Freeze the loaf for another day, and then slice and serve the reheated loaf with pasta sauce and linguini on the side. Add a green salad and a glass of red wine, and voila! Easy weeknight meal.

1/2 medium onion, diced
1 portobello mushroom cap, gills removed, finely chopped
1-2 Tbs. olive oil
1 cup walnuts, finely chopped
1 10-ounce bag TVP
1 12-ounce package soft tofu
1 15-ounce can black beans, drained and mashed
1 cup bread crumbs
2 tsp. dried Italian seasoning blend
1 15-ounce can lentil soup
1/2 tsp. salt
Dash of black pepper and cayenne pepper

Sauté onion and mushrooms in oil until tender, about 4 to 5 minutes. Set aside. Chop nuts in a grinder or blender, and then place in a large mixing bowl. Add remaining ingredients and blend well. Shape into patties. Cook in an oiled pan on medium heat until browned. Turn gently. Or cook on the grill for a couple minutes per side. Serve on a bun with lettuce, a slice of tomato, and vegan mayo, ketchup, or brown mustard.

black bean soup

The sun-dried tomatoes are a tasty addition to this hearty soup.

1/2 cup sun-dried tomatoes (dried, not in oil)
2 Tbs. canola oil
1 medium onion, chopped
2 garlic cloves, minced or pressed
1 4-oz. can diced green chilies
1 tsp. cumin
1/2 cup vegetable broth
1 28-oz. can diced tomatoes, undrained
2 15-oz. cans black beans
1/2 tsp. salt

1. Put sun-dried tomatoes in a small bowl. Add enough boiling water to completely cover the tomatoes. Cover the dish and set aside.

2. In a large stewpot over medium heat, sautè the onion and garlic in the canola oil until the onion is translucent. Stir in the green chilies, cumin, broth, and tomatoes. Cover and bring to a boil. Reduce heat and simmer for about 5 minutes. Chop the softened sun-dried tomatoes and add to the soup. Cook for an additional 5 minutes. Add the black beans and cook for 5 minutes.

3. If you have an immersion blender, use it to puree about half of the soup. If you’re using a blender or food processor, process about half of the soup and return to the pot. Add salt and stir.

4. Serve with tortillas and a side salad (or maybe some tortilla chips).

cuban black beans & rice

Using dried beans is the most authentic way to prepare this dish, but to save time, we’ve substituted canned beans.

2-3 Tbs. olive oil
1 large yellow onion, finely chopped
1 large green pepper, finely chopped
2 cloves garlic, minced or pressed
3 cups vegetable broth
2 14-oz. cans black beans
1 tsp. hot pepper sauce
1/4 tsp. dried oregano
1 bay leaf
2 tsp. raw sugar
1 tsp. salt
2 Tbs. dry white wine

Sautè onion and green pepper in oil until onion is transparent, about 6-8 minutes, stirring often. Add garlic and stir for one minute. Add broth and simmer on low heat for 10 minutes. Add beans and remaining ingredients except wine, and simmer for 20 minutes. Add wine and remove bay leaf. Serve over hot cooked rice.

southwestern veggie salad

Southwestern Veggie Salad is a colorful side dish that’s perfect for a potluck or any occasion that calls for a quick recipe. You’ll make this salad again and again.

1 red bell pepper, chopped
1 green bell pepper, chopped
2 stalks celery, chopped
1/2 medium Vidalia or red onion, finely diced
1 bunch of flat-leaf parsley or cilantro, chopped
1 15-oz. can corn, drained
1 15-oz. can black beans, drained
1 15-oz. can garbanzo beans, drained
1 cup picante sauce

Mix all ingredients together and chill. That’s it!

gallo pinto

This Costa Rican staple of rice and beans is usually eaten for breakfast, although it’s not unusual for people in this Central American country to eat this dish several times a day. Serve with some fresh, sliced papaya or mango or other tropical fruit.

3 Tbs. canola or olive oil
1 cup onion, chopped
3 cloves garlic, minced
3 cups cooked white rice
2 8-oz. cans black beans, undrained
2 tsp. cumin
2 tsp. fresh ginger, minced
5 Tbs. vegetarian Worcestershire sauce
Salt and pepper to taste

1. Heat oil in a large skillet over medium heat. Add onion and sauté until it becomes translucent. Add garlic and sauté until golden.

2. Add remaining ingredients and cook until heated through, stirring well. Serve warm. Gallo Pinto is one of those dishes that seems to taste better the next day.

tortilla soup

This soup is perfect for a weeknight because it’s ready in about half an hour.

2 Tbs. canola oil
1 large onion, chopped
1 small zucchini, sliced 1/2 inch thick
1 clove garlic, minced or pressed
4 cups vegetable broth
1 14-oz. can black beans, drained and rinsed
1 14-oz. can diced tomatoes, undrained
2 Tbs. lime juice

Tortilla chips for topping

1. Heat canola oil in large saucepan. Sauté onion until translucent. Stir in zucchini slices; cook for about 2 minutes. Add garlic, broth, soybeans, and tomatoes. Cook until zucchini is soft.

2. Remove from heat; stir in lime juice. Ladle into soup bowls and top with crushed tortilla chips. Serves 4.

thai soup in an instant

Sue submitted this abbreviated version of a wonderfully flavorful recipe from her cousin Ellen. If you’re really in a hurry, substitute 1 tsp. onion powder for the diced onion. You can also vary the amount of jalapenos to your taste.

1/2 medium onion, diced
1 14-oz. can black beans, pureed
1 14-oz. can vegetable broth
1 14-oz. can pure pumpkin
1 14-oz. can coconut milk
2-3 Tbs. jalapenos, diced, or 1-oz canned
2 tsp. cumin
1/2 tsp. prepared minced garlic

Combine all ingredients in a soup pot; heat to boiling; reduce heat and simmer for 5 minutes. Garnish with fresh chopped cilantro.

black bean enchilada bake

Save this dish for a chilly winter evening—it’s the ideal comfort food. Serve with Spanish rice and a spinach salad.

1 28-oz. can black beans
1 10-oz. bag frozen corn
6 oz. button mushrooms, sliced
2 cloves garlic, minced or pressed
1 large or 2 medium tomatoes, diced
1/2 cup vegetable broth
1/2 cup salsa
1 tsp. dried oregano
1 tsp. cumin
2 tsp. chili powder
Olive oil for greasing baking dish
1 15-oz. can enchilada sauce
4 extra-large whole wheat tortillas (or 6-8 regular size)
Vegan cheese (optional)
Vegan sour cream (optional)

1. Preheat oven to 350°. In a medium saucepan over medium heat, combine first seven ingredients. Heat for about five minutes, stirring occasionally. Add oregano, cumin, and chili powder. Continue cooking until mixture is heated through.

2. Meanwhile, lightly grease a 13 x 9 (or similar size) baking dish. Pour about ½ cup of the enchilada sauce in the baking dish and spread evenly. Heat tortillas in the microwave for about 30 seconds until they are soft and pliable.

3. Scoop about a cup of the enchilada filling into the middle of a tortilla. Roll your tortilla, fold ends under, and place seam side down in the baking dish. Continue until the filling is used up. Pour remaining enchilada sauce over rolled up tortillas. Sprinkle with vegan soy cheese if you like. Bake for about 15 minutes, until the cheese is melted and the sauce is bubbly. Serve with vegan sour cream and a side of salsa.

fiesta beans and rice

Be sure to use both red and green bell peppers for a colorful, festive side dish.

2 Tbs. olive oil
1 medium onion, chopped
1 red bell pepper, chopped
1 green bell pepper, chopped
2 garlic cloves, minced or pressed
1 cup vegetable stock
1 tsp. chili powder
1 tsp. oregano
1 tsp. cumin
1/4 tsp. ground coriander
1 15-oz. can black beans, rinsed and drained
2 cups cooked rice
Salt to taste
Freshly ground black pepper
Hot sauce to taste (optional)
Fresh cilantro, chopped (optional garnish)

1. In a large saucepan, sautè the onion and bell peppers until the onion is translucent. Add garlic, vegetable stock, chili powder, oregano, cumin, coriander, and black beans. Bring to a boil. Cover, reduce heat, and cook for 10 minutes.

2. Stir in rice and season with salt, freshly ground pepper, and hot sauce (optional). Cook until heated through. Garnish with fresh, chopped cilantro if you like.

black bean & hominy enchiladas

Look for hominy (also known as posole or pozole) in the Mexican foods section of your supermarket, or visit your local Latin American grocery. This recipe makes 24 enchiladas, enough for a party or leftovers for lunch.

2 Tbs. canola oil
1 small onion, chopped
1 small red bell pepper, chopped
2 cloves garlic, minced or pressed
1 cup frozen corn
1 small zucchini, cut into matchsticks
1 4-oz. can diced green chilies
1 15-oz. can black beans, drained
1 15-oz. can hominy, drained
1 cup cooked rice
1 tsp. salt
1 tsp. chili powder
1 tsp. cumin
1 tsp. dried oregano
Freshly ground pepper to taste

2 dozen fresh corn tortillas
3 15-oz. cans green or red enchilada sauce
Vegan sour cream for topping (optional; we used the Tofutti brand)
Vegan cheese for topping (optional)

1. Preheat oven to 350°. Grease two 9″ x 13″ baking dishes (or equivalent) and set aside. Heat the canola oil in a large saucepan. Sauté the onion, bell pepper, and garlic for about 5 minutes. Add the next 11 ingredients (corn through freshly ground pepper) and cook until heated through.

2. Empty two cans of enchilada sauce in a large bowl. Dip each corn tortilla in the sauce. Lay on a flat surface, and place about 1/3 cup of the bean/hominy mixture down the center. Roll up and place in the baking dish. Repeat until all tortillas are used (or you run out of filling). Spoon any remaining enchilada sauce over the tortillas, as well as the contents of the third can.

3. Cover pans with foil and bake for 45 minutes. Uncover and top with vegan cheese if using. Bake for an additional 10 minutes or until enchiladas are browned. Top with salsa and vegan sour cream. Serve with a salad or Spanish rice.