24 oz Tomato sauce, salt-free or

-regular 1/4 c Onions; finely chopped

1/2 c Green pepper;finely chopped

15 sm Black olives; pitted

16 oz Kidney or pinto beans,

-canned; rinsed, drained 1 ts Vinegar

1/4 ts Garlic powder

1/2 ts Oregano

1/2 ts Cumin

6 Tortillas, corn, 6-inch; cut

-into quarters 1 c Nutritional yeast “cheesy”

-sauce Preheat oven to 375 deg. Spray a baking pay with nonstick spray. Spread 1/4 cup of tomato sauce in the bottom of the prepared pan. Ina large bowl, combine remaining tomato sauce with remaining ingredients, exept tortillas and “cheese.” Mix well. Arrange 1/3 of the tortilla sections over sauce in pan. Spread 1 cup of sauce over tortillas. Pour 1/3 of the “cheese” sauce over the sauce. Repeat with another 1/3 of the tortillas, 1 cup of sauce and 1/3 of the cheese sauce. Repeat one more time, using remaining tortilla sections, sauce and cheese sauce. Cover and bake 20 minutes. Uncover and continue baking 15 more minutes. Let stand 5 minutes before serving. From the files of DEEANNE

2 pounds navy beans

2 1/2 quarts water

1 meaty ham bone

2 onions — chopped

1 tablespoon salt

1/2 teaspoon pepper

1 bay leaf

Wash and pick over beans. Add to water. Cover and soak over night or boil 2 minutes and soak 1 hour. Add remaining ingredients. Cover and simmer until beans are tender. 3 - 3 1/2 hours. Remove bone and bay leaf. Mash beans lightly. Cut meat off the bone and put it back into the soup. Can be frozen at this point. To serve, add enough water to make a soupy consistency. Makes 4 quarts.

2 tb parsley

1 bay leaf

3/4 ts marjoram

3/4 ts Thyme

10 c chicken or ham stock

1/2 c butter

1 c onion; chopped

4 carrots; chopped

3 celery ribs; chopped

2 garlic; minced

1/2 lb ham; cubed

1 cn diced tomatoes; 28 oz.

1 tb prepared mustard

salt and pepper to taste

Wash beans and soak overnight. In an 8 quart Dutch Oven, combine beans

with Parsley, bayleaf, marjoram, and thyme. Add Chicken or Ham stock.

Bring to boil and skim off foam. Reduce heat, and simmer 2 1/2 hours or

until beans are tender. In a skillet, melt butter and saute onion,

carrots, celery and minced garlic. Add to beans and stock. Finally, add

Ham, can of tomatoes, mustard, and salt and pepper. Simmer awhile longer

and then enjoy.

A very hearty soup thats great in a snowstorm!!

—–

6 slices bacon

1 cup packed brown sugar

1/2 cup vinegar

1/2 teaspoon salt

1 tablespoon mustard or Durkee Famous Sauce

1 can (16 oz.) butter beans — drained

1 can (16 oz.) French-style green beans — drained

1 can (16 oz.) pork & beans — drained

1 can (16 oz.) lima beans — drained

1 can (15 1/2 oz.) yellow wax beans — drained

1 can (15 oz.) kidney beans — drained

1 can (2.8 oz.) Durkee French Fried onions

Preheat oven to 350 degrees. In medium skillet, fry bacon until crisp. Remove from skillet; crumble and set aside. Drain all but about 2 tablespoons drippin gs from skillet; add sugar, vinegar, salt, and mustard. Simmer, uncovered, 10 minutes.

In large bowl, combine drained beans, 1/2 can onions and hot sugar mixture. Sp oon bean mixture into 9×13 inch baking dish. Bake, covered, at 350 degrees for 30 minutes or until heated through. Top with crumbled bacon and

remaining oni ons; bake, uncovered, 5 minutes or until onions are golden brown. Makes 12 to 14 servings.

busted by sooz

1 Head of garlic, papery

-outside husks removed 2 15-oz cans chickpeas,

-drained 1 tb Chopped fresh basil

2 tb Balsamic vinegar

3 md Tomatoes, cut into 1/2″

-dice 1 ts Ground cumin

1 ts Salt

1/2 ts Pepper

Preheat oven to 425. Slice 1/4″ off top of head of garlic. Wrap garlic in foil. In small baking dish, roast garlic until it turns buttery soft, 30 to 40 mins. Let stand 10 mins. to cool. Meanwhile, in serving bowl, mix chickpeas with basil and vinegar. Set aside. When garlic is cool enough to handle, squeeze out each clove into bean mixture. Stir well to coat beans. Toss with diced tomatoes. Season with cumin, salt, and pepper. Serve at room temperature. (Excessive salt?) (Recipe from “365 Ways to Cook Vegetarian,” HarperCollins, 1994) TAUB@vaxvmsx.babson.edu From Fatfree Digest April-May 1994, Formatting by Sue Smith (using MMCONV)

1 Stalk celery, chopped fine

2 Carrots, chopped fine

2 Onions, chopped fine

3 Cloves of garlic, minced

1 Small bell pepper, chopped

Fine 1/2 ts Grated orange zest

14 1/2 oz No-Salt-Added stewed

Tomatoes 1 lb Lean stew beef, cut into

1/2″ cubes

4 c Cooked or drained and rinsed

Canned black beans 1. Spray a medium-large pot with cooking spray and saute celery, carrots,

onions, garlic, and bell pepper. Cover and simmer gently for 5 minutes, stirring every now and then to make sure vegetables are not sticking. 2. Add orange zest and tomatoes, along with meat. Cover and simmer for

30 minutes, stirring occasionally. Add black beans and simmer,

uncovered, for 15-30 minutes more, until stew is nice and thick. Season to taste with pepper. Nutritional Analysis (per serving): Calories 172, fat 1.619g, sodium 242mg, cholesterol 15.6mg

~–

1 cn Garbanzo beans

1 cn Great Northern Beans

1 cn Red kidney beans

1 Or 2 cans diced cooked

Tomatoes 2 lg Carrots

1 Or 2 large onions, chopped

2 To 6 cloves of chopped

Garlic 2 lg Carrots, cut in thin strips

2 Stalks celery, cut in

Chunks 3 To 4 heaping Tbsps of

Italian Seasoning 1/4 t Red pepper flakes

1/2 lb Pasta

Saute garlic and onion till soft. Add beans (entire can) and tomatoes and 3 ca ns of water. When hot, add Italian Seasoning. Bring to a boil, then

cook till sp ices are well-blended. Add pasta, carrots and celery and cook till pasta is ready - - about ten minutes. Carrots should be slightly crunchy. Adjust seasonings if desired. This makes a thick stew. If you like it wetter, use more water. I expect you could lower the fat by reducing the amount of beans. This is an adaptation of a recipe calling for sausage and other meat. You can add non-fat Parmesan cheese at the table if you want. Serves 8 or 9. Cindy Tobias, cltobias@ccit.arizona.EDU. Fatfree Digest [Volume 9 Issue 35] July 26, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV

4 x Carrots, finely chopped

Large onion, finely chopped 1 tb Olive oil

2 x Cloves garlic, finely minced

1 cn Kidney beans (19 oz.)

1 cn Cannellini beans (19 oz.)

1 tb Leaf basil, crumbled

1 tb Leaf oregano, crumbled

1 cn Tomatoes in juice (28 oz)

1/4 c Tomato paste

1/4 lb Fresh mushrooms, sliced

1 pk (10 oz) broccoli, thawed

1/4 ts Pepper

Saute carrot and onion in oil in large non-stick saucepan till softened, 5 minutes; add 1 to 2 tablespoons water if sticking. Add garlic; saute 30 seconds. Add drained and rinsed beans, basil, oregano, tomatoes (broken up), tomato paste and mushrooms; simmer, covered 25 minutes to mingle flavors. Add broccoli; cook 5 minutes. Add pepper. PER SERVING: 3/4 cup = calories - 190, protein ~ 11 g., fat - 3 g., carbohydrate - 35 g., cholesterol ~ 0, sodium - 523 mg. FROM: Light & Easy Meals from Family Circle Magazine issue August 1992.

1/2 lb Red kidney beans, soaked

1 lg Green bell pepper, cut into

– strips 1 ea Bay leaf

1/4 c Olive oil

1 md Onion, chopped

1 sm Green bell pepper, chopped

4 ea Garlic cloves, chopped

1/4 ts Oregano

1/2 ts Cumin

3 ts Salt

Black pepper to taste 2 c Rice

Cook kidney beans with bay leaf & strips of pepper. Simmer till tender. Heat oil in a pot & saute onion, bell pepper & garlic, stirring, for 5 minutes. When the beans are cooked, drain them reserving 3 cups of stock. Add beans to saute. Put pot over high heat & add the cumin, , salt, pepper & rice. Cook with reserved stock until all the liquid has been absorbed. Stir the rice with a fork, lower heat & simmer another 10 minutes, till the rice is tender. Discard bay leaf, adjust seasonings & serve. Adapted from Randelman & Schwartz, “Memories of a Cuban Kitchen”

1 c TVP

x Boiling water to cover 2 tb Taco Seasoning (more or

Less) x Chili powder x Salt 1 Green pepper

1 md To large onion, chopped

1 To 2 cloves

x Wine or balsamic vinegar 1 16 oz can diced tomatoes

1 To 2 cans kidney beans

1 8 oz can tomato sauce

x Chili powder 1/2 To 1 t dried basil

x Pace medium picanti Soak about 1 cup of TVP in boiling water, to cover, with several tbsp taco seasoning, extra chili powder, and salt to taste…let it sit until the TVP has soaked up much of the water and flavor from the spices. Meanwhile, saute 1 chopped green pepper, 1 chopped med/large onion, and 1-2 cloves finely chopped garlic in wine or balsamic vinegar until the onion is translucent. Stir in one can of diced tomatoes (~16 oz), one or two cans of drained and *rinsed* kidney beans, one can of tomato sauce (8 oz), chili powder, and 1/2-1 tsp dried basil (or several chopped leaves if fresh). Drain excess liquid from the TVP (so there isn a puddle of water…it can still be wet) and add to the rest. Bring to a boil, reduce heat, and simmer 20 minutes or more. To each bowl my SO and I like a big blob of Pace medium

picante, but my 6 yo likes it plain with baked Tostitos. Source: Apparent original. Posted by KPSMARTI@EKU.ACS.EKU.EDU to the Fatfree Digest [Volume 15 Issue 12] Feb. 12, 1995.

Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. 1.80?