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RECIPES for MAIN COURSES
Black Bean Burger
1 T. olive oil
1/2 cup peeled, shredded carrots
1/2 c. corn
1/2 c. diced roasted red peppers
1/2 c. diced poblano chile
1/2 c. diced vidalia onion
1/2 c. diced celery
1 T. chopped garlic
1 c. firm tofu
2 cans black beans, drained, rinsed
1 T. minced fresh cilantro
juice of 1/2 a lime
1 1/2 t. cumin
1 T. chili powder
1/2 t. sea salt
1/2 t. fresh ground pepper
1 t. hot sauce
2 c. panko bread crumbs (Sassy sez: These are not vegan, please see note below.)
2 c. canola oil
8 artisan bread rolls
Cilantro lime Mayonnaise

Heat olive oil in a saute pan over high heat and stir in carrots, corn, bell pepper, poblano, onion, celery, and garlic for about 5 min. Remove, cool for 10 min. Puree tofu in a food processor. Combine veggies, with beans, cilantro, lime juice, cumin, chile powder, salt, pepper, and hot pepper sauce. Working with 2 cups at a time, pulse bean, veggie mix until coarsely chopped and put in large bowl. Add tofu and bread crumbs, mix well. Form into 8 patties. Heat the oil in a large skillet on high heat and put patties in and cook on each side about 5 min. or until crispy. 

Cilantro Lime Mayo.
6 T. vegan mayonnaise
2 T. fresh squeezed lime juice
2 T. minced cilantro
1/8 t. salt
1/8 t. fresh ground pepper 
Combine all ingredients, blending well.


Bean and Rice Casserole
Beans and rice combine to make a complete protein. So this casserole serves as an excellent source of protein during the Daniel Fast.

Preheat oven to 375

Ingredients:
1 medium onion, chopped
2 cup uncooked brown rice
1 can red kidney beans (15 1/4 - 19 oz), drained and rinsed
1 can black beans (15 1/4 - 19 oz), drained and rinsed
1 can garbanzo beans (15 1/4 - 19 oz), drained and rinsed
1 can stewed tomatoes (14 1/2 - 16 oz), drained
1 can chopped mild chilies (4 oz), drained
10 ounces frozen green peas, thawed by placing under running water
1 cup frozen corn, thawed by placing under running water

Preparation:
1. In a 5-qt Dutch oven over medium high heat, sauté onion in liquid of your choice (balsamic vinegar, olive oil, water) until tender, stirring occasionally.
2. Add rice; cook while stirring until parched and slightly opaque.
3. Add beans, tomatoes, chilies and 3 1/2 cups of water to rice and onion in Dutch oven and bring mixture to boil.
4. Cover tightly place in oven, baking until rice is tender and liquid is absorbed (around 1 hour for brown rice).
5. Add peas and corn, adjust seasonings, and return to oven until heated through.

Yield: four servings



Stir Fry Vegetables with Brown Rice
You will end up having a couple meals that you really enjoy and you will make over and over again during your fast. This recipe will likely be one of them! Not only is it very appetizing in its colorful presentation, but it is filling and tasty. Change the recipe to your own liking and with what you have available, but don’t skimp on the vegetables as that’s what makes this recipe unique and satisfying.

Ingredients:
1 tablespoon sesame oil
3 green onions, finely chopped
3 tablespoons fresh ginger, minced
4 cups fresh broccoli, chopped
½ pound fresh green beans, chopped
2 carrots, peeled and sliced on diagonal
2 cloves garlic, minced
4 cups greens, chopped (kale, bok choy, spinach, collards, etc)
1 can sliced water chestnuts, drained
3 cups cooked brown rice
2 tablespoons soy sauce
1 ½ cups peas (if frozen run under water to thaw)
½ cup toasted sliced almonds

Preparation:
1. Heat a deep skillet or wok over medium heat for about 1 minute. Add oil and heat for 1 minute.
2. Add green onions and ginger. Sauté for 5 minutes.
3. Add broccoli, green beans, carrots, and garlic. Stir fry for 8-10 minutes.
4. Add greens and toss for about 2 minutes or until greens are wilted.
5. Stir in water chestnuts, brown rice, soy sauce, peas and almonds.
6. Serve as complete meal.

Yield: four servings
Tip: Serve this dish as a complete main dish along with a side of sliced fruit such as oranges, pineapple or mango. This is also a great recipe to double and then use the leftovers for lunch. Merely heat in the microwave or eat at room temperature.


Quick Tomato Sauce
This is an easy recipe for homemade tomato sauce that you can use as a base for vegetable casseroles,
over 100% whole wheat pasta, or over brown rice.

2 tablespoons olive oil
1 medium yellow onion (chopped)
2 cans diced tomatoes (14.5 oz) (or fresh)
Salt to taste
1/4 cup cilantro, finely chopped

Sauté onions in heated oil over medium heat, cooking until soft. Add tomatoes (including juice) and salt.
Simmer until slightly thickened, about 10 minutes. Add cilantro and simmer for 5 or 10 more minutes. Serve
over pasta, rice or cooked vegetables.

Spicy Green Beans
2 tablespoons vegetable oil
1 pound green beans, trimmed
1/4 teaspoon salt
3 cloves garlic, minced
1/4 - 1/2 teaspoon red pepper flakes

Heat oil in frying pan or wok over medium high heat. Add trimmed green beans and salt. Cook, stirring
frequently for 3 minutes. Stir in garlic and red pepper flakes, cooking for 1 more minute.


Herb-Roasted Idaho Potato Fries
Makes 4 servings

1 pound small baking potatoes
2 tsp extra-virgin olive oil
1/2 tsp dried thyme
1/2 tsp dried rosemary
1/4 tsp salt

Preheat the oven to 425°F. Coat a heavy baking sheet with cooking spray.  Cut each potato in half
crosswise. Place the halves cut side down on the cutting board and cut each into 4 wedges. Place the
potatoes in a mound on the prepared baking sheet.  In a cup, mix the oil, thyme, rosemary, salt, and
pepper. Pour over the potato wedges and toss to mix well. Spread the potatoes out on the sheet.
Bake, stirring 2 or 3 times, until tender and lightly browned, about 35 minutes. Serve hot.


White Beans and Sautéed Vegetables
2 cans white beans, drained
2 tablespoons olive oil
½ cup yellow onion, chopped
2 cloves garlic, minced
½ cup celery, finely diced
½ cup carrot, finely diced
¼ cup virgin olive oil (to drizzle after beans are
dished up)
Salt and pepper to taste

Drain the white beans and set aside. Heat olive oil and then add all the prepared vegetables to the pan and sauté until just done. Add beans and heat thoroughly. Dish up on serving plates, drizzle with extra virgin olive oil. Salt to taste. 
Yield: 4 servings

Tip: It is best to cook with regular old pure olive oil - save the more costly extra virgin oil for salads,
drizzling, and dipping. When cooked, extra virgin oil actually turns bitter and the great flavors are cooked
away. So use the less expensive pure olive oil for sautéing and frying.


Stir Fry Vegetables
1 red onion, sliced
3 stalks celery, thinly sliced
½ cup broccoli, chopped
1 bell pepper, sliced
1 tsp. sea salt
3 carrots, peeled and sliced
½ cup cauliflower, chopped
1 cup zucchini, thinly sliced
1 cup yellow squash, thinly sliced
1 Tbsp. Oriental seasoning

Stir-fry all vegetables in 1-2 Tbsp. olive oil until tender.  Add salt and seasoning.  Serve alone or over brown
rice.


Spanish Rice
1 cup brown rice 
1 cup tomato juice
1/3 cup green pepper
1/3 cup celery
1 med. Tomato
2 tsp. chives
1 tsp. basil
1 cup vegetable stock
1 tsp. oregano
1/3 cup carrot
1/3 cup onion
2 small garlic cloves 15
1 tsp. sea salt

Combine tomato juice and soup stock in large pot and bring to a boil.  Add rice and reduce to simmer. Cover and cook for 25 min.  Remove from heat and add the following: diced tomato, celery, and onion; minced garlic, chopped chives, grated carrots, seasoning and sea salt.  Replace cover and simmer for 15-20 min. 


Rice-stuffed tomatoes
6 large tomatoes
½ cup raisins
2 Tbsp. chopped green pepper
2 Tbsp. green onions
2 cups cooked brown rice
2 Tbsp. parsley
Dressing:
¼ cup olive oil
1 Tbsp. ketchup (with no added sugar)
1 tsp. chili powder (optional)
2 Tbsp. lemon juice
½ tsp. dry mustard, optional
1 tsp. curry powder

Remove the stem and cut a thin slice from the top of each tomato.  Chop the edible portion of the tomato top and set aside.  Scoop the pulp and seeds from the tomato and invert the tomatoes to drain.  In a bowl combine chopped tomato, rice, raisins, green pepper, onion, and parsley.  Prepare dressing and stir into rice.  Season to taste.  Fill tomato shells with rice mixture.  Then you can either eat them like this or cook them in the oven at 350 for about 15-20 minutes until the tomatoes soften.


Stuffed Peppers
2 Tbs. olive oil
2 stalks celery, minced (1/2 cup)
1 medium onion, minced
1 tsp. salt
1 clove garlic, minced (1 tsp.)
2 cups cooked brown rice
1/2 cup yellow raisins
1/2 cup vegetable broth
5 oz tofu, mashed
3 red bell peppers, laved lengthwise
2 Tbs. fresh flat leaf parsley

Preheat oven to 400 degrees

Heat oil in pan over medium heat. Add celery, onion, ½ tsp. salt, and garlic. Sauté until soft (about 7
minutes).  Add rice, raisins and broth; cook for about 5 minutes. This should be the consistency of stuffing. 
Meanwhile, mash tofu, ½ tsp. salt, and the parsley. Divide the tofu among the pepper halves then top with
rice mixture. Place peppers in 9″ x 12″ casserole dish. Add water until it comes 1/2″ up sides of peppers. 
Bake for 30 minutes or until peppers are soft and the stuffing is hot. Yield: 6 servings


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