Vegetable Gumbo

• 1 cup chopped onion
• 2 tbspns broth for sautee, have more on hand to add
• 2 cups thinly sliced carrots
• 1 and 2/3 cup brown rice
• 1 thinly sliced medium zucchini - about 1 and 1/2 cups
• 1 thinly sliced yellow medium squash - same as zucchini
• 1 cup fresh or frozen yellow corn or more if you like
• 4 Yukon Gold potatoes, sliced thin
• chopped medium red bell pepper
• 1 teaspoon salt
• 4 cups vegetable broth
• 15 oz can of garbanzo beans
• 1 and 1/2 teaspoons dried basil leaves
• 1 and 1/2 teaspoons thyme

Cook onions and carrots in 2 tablespoons of the vegetable broth over medium to
low heat in stockpot for about five minutes - adding more broth to prevent
sticking, until onions are crisp-tender. Add brown rice and the 4 cups of
vegetable broth, simmer for 20 minutes. Add remaining ingredients and more
water if necessary, and simmer until vegetables are tender, about 15 minutes.

Brown Rice Breakfast Tacos

Vegetable cooking spray
2 (4-ounce) containers egg substitute, thawed if necessary
1/2 teaspoon chili powder
1/2 teaspoon cumin
3 cups hot cooked brown rice
1 (16-ounce) can fat-free refried beans, divided use
1 cup (4-ounces) shredded low-fat Monterey Jack or low-fat Cheddar cheese, divided use
12 corn tortillas, warmed
Salsa (optional)
1 (4-ounce) can chopped green chiles (optional)

1. Heat large skillet coated with cooking spray over medium-high heat until hot. Add egg substitute, chili powder and cumin; scramble until set. Stir in rice. Remove from heat; set aside.
2. Spoon 1/4 cup beans into each tortilla; top with 2 tablespoons eggs, 2 tablespoons cheese, salsa and green chiles, if desired. Top with salsa or add chiles to mixture for a spicier verson.

Tamali Pie

• 1 (15 ½ oz.) can red kidney beans
• 1 (15 ½ oz.) can Niblets corn
• 2 ½ lb. lean ground beef
• ½ tsp. garlic powder
• 1 tsp. chili powder
• 1 large onion
• ½ bell pepper
• 3 (6 oz.) cans tomato paste (unsalted)
• 6 oz. water
• 12 fresh mushrooms, washed
• Water for corn meal
• 1 ¼ c. corn meal

Rinse beans and corn in a collander, using cold water, and set aside. Sauté meat in large Teflon pan. Add seasoning, onion, and bell pepper which have been finely chopped. Mix tomato paste with water and add to meat. Add corn, beans, and sliced mushrooms. Cover and let simmer 1 hour. Watch carefully and add water, if necessary. Boil 2 ½ cups water and slowly mix in corn meal, stirring constantly. Cook over low heat about 5 minutes. Line 13 x 8 ½ inch casserole dish with corn meal, carefully pressing up sides of dish, reserving some for top. Pour meat mixture into dish and cover with reserved corn meal. Sprinkle with additional chili powder. Place in 350 degree oven and bake for 35 minutes.

for Hot Tamali Pie, add 1 - 2 tsp. cayenne pepper

Bean Burgers

1 1-lb can kidney beans, rinsed and drained (10 oz cooked beans)

2 cups cooked brown rice

2 Tbs. ketchup

1/2 tsp. garlic powder

1 tsp. oregano

1/8 tsp. thyme

1/4 tsp. sage

Salt and pepper to taste

1/4 cup very finely chopped onions

In a large bowl, combine beans, rice, ketchup, and spices. Mash with a fork or a potato masher until beans are mashed well. Add chopped onions and mix well.

Divide mixture evenly and form into 8 burgers, ½ to ¾ inch thick. Wet your hands slightly to avoid sticking.

Lightly oil a nonstick griddle or skillet, or spray with a nonstick cooking spray. Preheat over medium heat. Place burgers on griddle and cook until browned on both sides, turning burgers several times.