Page 19 - Florida Sentinel 9-15-17

Recipes
Meat-free, but flavor-packed
Looking for a way to save money? Meatless meals are less expensive, and plant-based
diets may reduce your risk of cardiovascular disease.
Homemade
Black Bean
Veggie Burger
You will never want to eat frozen veggie burgers again. These are so easy, and you'll be proud to have created such a vegetarian delight."
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges 3 cloves garlic, peeled
1 egg
1 tablespoon chili powder tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs
Directions: If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
In a medium bowl, mash black beans with a fork until thick and pasty.
In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
In a small bowl, stir to- gether egg, chili powder, cumin, and chili sauce.
Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mix- ture is sticky and holds to- gether. Divide mixture into four patties.
If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
Chickpea Curry
We usually recommend preparing the beans at home, but using canned chickpeas allows for a fast, convenient dish."
2 tablespoons vegetable oil
2 onions, minced
2 cloves garlic, minced
2 teaspoons fresh ginger root, finely chopped
6 whole cloves
2 (2 inch) sticks cinnamon, crushed
1 teaspoon ground cumin
1 teaspoon ground coriander salt
1 teaspoon cayenne pepper
1 teaspoon ground turmeric 2 (15 ounce) cans garbanzo beans
1 cup chopped fresh cilantro
Directions: Heat oil in a large frying pan over medium heat, and fry onions until tender.
Stir in garlic, ginger, cloves, cinnamon, cumin, coriander, salt, cayenne, and turmeric. Cook for 1 minute over medium heat, stirring constantly. Mix in garbanzo beans and their liq- uid. Continue to cook and stir until all ingredients are well blended and heated through. Remove from heat. Stir in cilantro just before serving, reserving 1 tablespoon for gar- nish.
Spicy Black Bean Cakes
"These baked black bean cakes are easy to make and less fat than fried cakes."
Lime Sour Cream:
1/2 cup reduced fat sour cream
2 teaspoons fresh lime juice 1 small fresh jalapeno pep- per, minced
salt to taste
Bean Cakes:
2 tablespoons olive oil, di- vided
4 green onions, thinly sliced 6 cloves garlic, pressed
2 fresh jalapeno peppers, finely diced
1 tablespoon ground cumin
2 (14.5 ounce) cans black beans, drained and rinsed salt and black pepper to taste 2 cups grated raw sweet po- tato
1 egg, lightly beaten
1/2 cup plain dried bread crumbs
Directions: To prepare lime sour cream, mix the sour cream, lime juice, 1 small minced jalapeno, and salt together in a small bowl. Cover, and refrigerate.
Heat 1 tablespoon olive oil in a small skillet over medium heat. Cook green onions until softened, about 1 minute. Stir in garlic, 2 diced jalapenos, and cumin; cook until fragrant, about 30 seconds.
Transfer contents of skillet to a large bowl. Stir in black beans, and mash with a fork. Season with salt and pepper to taste. Mix in sweet potatoes, egg, and bread crumbs. Divide into 8 balls, and flatten into patties.
In the oven, set cooking rack about 4 inches from heat source. Set oven to broil. Lightly grease baking sheet with 1 tablespoon oil.
Place bean patties on baking sheet, and broil 8 to 10 min- utes. Turn cakes over, and broil until crispy, about 3 minutes more. Serve with lime sour cream.
Tomato And Garlic Pasta
"There is nothing nicer than the flavor of fresh tomatoes. You can use canned, but the trouble you take to prepare this dish is worth it. You prepare the sauce while the pasta is cooking, no long hours of waiting. Great if you want meatless pasta."
1 (8 ounce) package angel hair pasta
2 pounds tomatoes
4 cloves crushed garlic
1 tablespoon olive oil
1 tablespoon chopped fresh basil
1 tablespoon tomato paste salt to taste
ground black pepper to taste
1/4 cup grated Parmesan cheese
Directions: Place tomatoes in a kettle, and cover with cold water. Bring just to the boil. Pour off water, and cover again with cold water. Peel. Cut into small pieces.
Cook the pasta in a large pot of boiling salted water until al dente.
In a large skillet or saute pan, saute the garlic in enough olive oil to cover the bottom of the pan. The garlic should just be- come opaque, not brown. Stir in the tomato paste. Immediately stir in the tomatoes, and salt and pepper. Reduce heat, and sim- mer until the pasta is ready; add the basil.
Drain the pasta, but do not rinse in cold water. Toss with a couple of tablespoons of olive oil, and then mix into the sauce. Reduce the heat as low as possible. Keep warm, uncovered, for about 10 minutes when it is ready to serve. Garnish generously with fresh Parmesan cheese.
VARIATIONS: Saute fresh quartered mushrooms with the garlic, or add shoestring zucchini along with the tomato.
FRIDAY, SEPTEMBER 15, 2017 FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY PAGE 7-B