Banana Oat Granola Bars

These granola bars are fat-free, sugar-free (unless you add chocolate chips), egg-free and gluten-free. They are surprisingly delicious for such a healthy treat.


Preheat oven to 350 F
Line a 9x13 inch pan with parchment paper.

Mash 3 large bananas or the number of bananas to equal 1-1/2 cups. It does not matter if you add a little extra mashed banana

Add 2 cups of large flake rolled oats

Add 2-1/2 cups of a combination of dried fruit, nuts, seeds, chocolate chips, trail mix. We used a bag of trail mix, some hulled hemp seeds, roasted and ground flaxseed, and a handful of chocolate chips.

Add some flavouring and 1/2 tsp of salt. You can flavour with 1-2 teaspoons of cinnamon or a teaspoon of vanilla or almond extract.

Mix everything together well and spread ingredients evenly in the baking pan.

Bake for 25 minutes. Cool and cut in squares.  (32 squares)

Nutrients for 1/32 of recipe

Tofu Collard Rolls

After the overindulgences of the holiday season, we are making an effort to eat healthier meals. These collard rolls are high in protein and calcium and I can feel my body thanking me for good fuel. Like any rolled item;- cabbage rolls, fresh rolls, sushi, etc, some organization of ingredients is required and there are several steps to complete them. They keep well for several days in the fridge and can be made ahead for lunches.

Method:

Cut a 350 g block of extra firm tofu into 12-24 rectangles depending on the size of the leaves. Some collard bunches have very large leaves and make larger rolls which can be cut in half after they are assembled.

Marinate the tofu in 2-3 tbsp of soy sauce, 1 tsp of garlic powder,  1/2 tsp hot pepper flakes, 5 minutes a side

Meanwhile, trim the stems and any thick veins from one bunch of collard greens. Blanch the leaves, 2-3 at a time, in boiling water for 1 minute and then place the leaves in a bowl of cold water.

Brown the marinated tofu in a frying pan with a small amount of sesame oil.

Prepare the peanut sauce. Mix together until smooth

• 1/2 c peanut butter
• 1-2 tbsp sriracha sauce according to your preference for heat
• juice of one lime
• Approximately 1/4 - 1/2 cup water (depends on how much lime juice you have) until you  have the consistency of a paste. If there is left over tofu marinade, I add it to the peanut sauce.

Cut up the vegetables you want to use. I used cucumber sticks, grated carrot, sliced sweet onion or green onion, basil leaves, (Thai basil if possible)

Assemble the roll: Spread some peanut sauce along the centre vein of the leaf. Place 1-2 sticks of tofu on  top of the sauce. Add the other vegetables as desired. Fold the bottom and top of the leaf toward the middle and then roll the leaf up from one side to the other. 

Today I used a bunch of collards with smaller leaves and made 16 rolls. Some collard bunches make only 8 large rolls. You can use small inner leaves to place over holes in larger leaves or double up 2 smaller leaves. Chicken can be used instead of tofu if desired.

Sugar Plums

I have made sugar plums several times over the years with varying success. These historical Christmas treats mentioned in the poem "The Night Before Christmas" feature ground nuts and dried fruit rolled in balls and dredged in sugar. This version is the best I have made and the soaked nuts made a difference in their consistency. The recipe is very versatile and you can use the following method as a guide.

Soak 1-1/4 cups of walnuts (or other nut) in salted water overnight. Drain, rinse and pat dry.

Coarsely chop 2 to 2-1/2 cups of dried fruit. I used dried apricots, soaked figs, dates, and prunes.

Measure spices as desired. I used 1 teaspoon of cinnamon, 1/2 teaspoon of cardamom and some freshly grated nutmeg. You could use other spices if you prefer.

Add the grated zest of one orange.

Put all the ingredients in a food processor and process until it comes together in a coarse paste. Roll in balls with your hands (1 tbsp/15 ml) and then roll the sugar plum in granulated sugar. Alternately, they could be rolled in coconut or hemp seeds.

Makes about 2 dozen gluten free, grain free, fat free (other than the nuts), vegan treats. Nutrients calculated for 1/25 of recipe with sugar coating.

Our Favourite Sourdough Bread Recipe

2017

2024- the starter is 10 years old now, more practice- it just gets better...

My sourdough starter is a mature 3 years old and I have tried several bread recipes. This is our favourite and I bake 2 loaves a week. The entire process takes about 18 hours depending on the room temperature. It is possible to speed up or slow down the rising time by using a slightly warm oven or by letting the dough rise in the fridge. (slow!) The recipe is versatile and the bread is moist, slices easily and resists mould due to the acidity. 

Basic recipe: 

3/4 cup of starter, 1-1/4 cups water, 1 tsp salt, 1/2 tsp baking soda, 3 cups of flour

I use a combination of flour types and like to add flax seeds and hemp seeds. The baking soda helps neutralize some acidity, but you can use 1-1/2 tsp salt with fresh starter and skip the baking soda. Sometimes I add 1/2 tsp instant yeast to speed up the rising process.

I generally use 2/3 whole-grain flour and 1/3 unbleached white flour for the bread. 

The total amount of flour needed depends on several factors that are beyond my control such as humidity. After making the bread a few times, it becomes easier to know when you have enough added flour. It is not necessary to knead the bread for 10 minutes as the sourdough starter does that work in the extended rising period.

Put the dough in an oiled, covered container and leave it for 8-12 hours.  After the first rise, I place the punched-down dough on parchment paper. If you don't have parchment paper, coat the dough in flour for the second rise. 

The second rise is faster and takes 2-4 hours depending on the room temperature. I use a 1.5-litre cast iron pot with a lid for baking. You really can use any pot you want as long as it has a lid. The bread is less crusty in a lighter pot. Slash the top of the dough before baking.

Heat the pot in a 450 F oven for 30 minutes. Carefully lift the parchment paper and dough and place it in the pot. Put the lid on. The bread is basically steaming for the first 15 minutes. Remove the lid for the last 15 minutes of baking time. Lately, I have started baking the bread at 425 F for 18 minutes with the lid on and 18 minutes with the lid off. 

I have made this bread with 100% white flour and it rises higher due to larger air bubbles in the dough. I would recommend slashing the top of the dough with a sharp knife in a couple of places if you use predominately white flour. This allows some of the air out so the bread is not too "holey".

Looking after the starter:

• Feed the starter before each use and let it ferment. Feed weekly if you do not use it for baking.
• Take the starter out of the fridge, feed it and it will bubble in a few hours
• The starter may separate with greyish water on top. Stir it up before using it and feedinging
• If you don't use the starter in a week, discard some of it and add fresh flour and water (1/4 c flour and 1/4 cup water at minimum)
• Occasionally, the starter may get too sour. I use a clean jar, add 1 cup of flour and 1 cup of water and a couple of tablespoons of the sour starter to start a fresher sponge.
• Keep in mind that sourdough starter has been used to make bread for millennia. It is quite resilient and you do not need to be scientific about its care. Breadmaking is more art than science. 

Curried Peas and Tofu with Mushrooms

We have tried a number of salads and entrées from Farm Boy's take out selection. Their pea and tofu curry is delicious and I have recreated it at home. Served over rice, it is a fast and easy supper.
The ingredient list and proportions are approximate. I buy small cubed packages of extra firm tofu as the rectangular blocks are too large for our family. Use 1/2 of a larger rectangular block of tofu.


Ingredients:

1-2 tbsp olive oil or veggie broth
2 cooking onions, finely chopped
2 cloves garlic, minced
6-8 oz mushrooms, sliced
2-3 cups frozen peas
6-8 oz extra firm tofu diced in small cubes
1/2 tin coconut milk (200 ml or 3/4 c)


1 tsp cumin
1/2 tsp turmeric
2 tsp curry powder
1 tsp ginger
1 tsp coriander
1 tsp garam masala
cayenne pepper to taste
salt and pepper to taste


Heat oil in a wok or 2 litre pot and cook onions and garlic until softened. Add the sliced mushrooms and cubed tofu along with the spices. Cook, stirring often until mushrooms are done and spices are well mixed. Add frozen peas and coconut milk. Simmer until peas are thawed. Adjust seasonings if necessary. Like any curry dish, this is even better the next day

Serve over brown or white rice

Lentil Shepherd's Pie

This is a quick meal to put together after a busy day. Serves 4.

Peel equal amounts of white and sweet potatoes, cut in chunks, and boil in salted water until soft.

At the same time, cook 1 cup of green or brown lentils in salted water until tender or use 1 tin of prepared lentils.

In a wok or dutch oven, add a little oil and sauté;-

2 onions
2 cloves garlic
1 large carrot, diced
1 cup frozen peas
Seasonings to taste- i.e. oregano, herbes province, cumin, coriander, salt, pepper

You could add any other vegetables you want such as cauliflower, mushrooms, corn or green beans or just use a couple of cups of frozen mixed vegetables. Cut the vegetables in a uniform size.

Add some vegetable broth and simmer until vegetables are tender so you have a stew-like consistency. Add the cooked lentils and stir everything together.

Mash potatoes with milk of your choice, butter or sour cream if desired, and season to taste.

Serve the lentils over the mashed potatoes or make a casserole with a lentil base and potato topping.

Serve with grated cheese, sour cream, salsa if you want.

Black Bean Soup

The temperature this morning was "minus double digit" cold again even though it is March. This relentless winter pushes one to hibernate or fill up on warm comfort foods. This morning I put the high fibre cereal box back in the cupboard and heated some delicious black bean soup left over from dinner last night. With a freshly made sourdough whole wheat tortilla and a cuppa tea, I was ready to face the day.

In a large pot add

• 1 tbsp olive oil
• 1 teaspoon crushed cumin seeds
• 1 diced onion
• 1 stalk celery diced
• 1/2 large carrot, diced
• 1/2 red pepper, diced
• 1 jalapeño pepper, diced

Cook over medium heat stirring occasionally until onions are starting to brown.

Add

• 2 cups broth
• 1/2 cup fresh salsa (I used Costco's fresh salsa)
• 4 cups black beans
• 1/2 cup corn (optional)
• Additional seasonings like basil, oregano, cayenne, red pepper flakes, chili powder to taste

Simmer until vegetables are tender and then crush 2 cloves of garlic in soup.

Put half the soup in a blender and process until smooth. Add blended mixture back into the pot. Stir and serve. Garnish as desired with sour cream, lime, tortilla chips.

Lentil Curry

I made this tonight in 30 minutes and it was a warming, nourishing meal before we went out to shovel the snow that fell today.

Early prep: Soak 1 cup of brown or green lentils overnight. Drain, cover with fresh water and simmer for about 20 minutes until soft but not mushy. OR- use 3 cups canned lentils

2 tbsp olive oil
2 tsp crushed cumin seeds
1-2 tbsp minced ginger (I used some from a jar)
1 tsp turmeric
1 tsp ground coriander seed
1-2 tsp curry powder
1/2 tsp salt
2 medium onions coarsely chopped
2 large portabello mushroom, diced
2 large potatoes, diced
1 cup water
6 oz coconut milk (small tin)
3 cups cooked lentils
a couple of large handfuls of baby spinach leaves

Heat oil in a wok and add crushed cumin seeds, onion, ginger. Cook onions until translucent. Add other seasonings. Add portabello mushrooms and potato and toss until coated with spices. Add water and simmer with lid on until potatoes are tender. Add lentils, coconut milk and spinach and cook until spinach is wilted. Adjust seasonings adding more salt if desired.

Serve on rice or with a flatbread. Serves 4 generously.

Options: This recipe would work well with diced carrots, cauliflower or sweet potato instead of the other vegetables. Other greens could be used instead of spinach.

Chocolate Avocado Pudding

This is creamiest chocolate pudding ever! Put four ingredients in a blender and dessert is ready in less than 5 minutes.

Serves 4

2 large ripe avocados peeled and quartered
1/3 cup honey or agave nectar
1/2 cup cocoa
1/2 cup almond milk (or milk of choice)

You can also add a little vanilla or flavouring of your choice.

Blend until smooth and serve.

Lentil Chili Patties

This recipe uses the same method as chickpea falafel but uses red lentils instead. Red lentils require a shorter soaking time and blend up better in the food processor making these easy and fast to make. We make the patties about 5 cm big and serve them in mini burger buns. They can also be added to a salad, put in a pita or eaten in hand with a dip.

Method:

Soak 1 cup uncooked red lentils in water 4-8 hours. Cover the lentils with 1 to 2 inches of water.

Rinse and drain the soaked lentils in a fine sieve.

Combine:

1 cut up onion
3 cloves garlic
1 inch piece of fresh ginger
1/2 c fresh cilantro
1/2 tsp salt
1/4 tsp baking soda
1 tsp cumin seeds or powder
1 tsp garam masala
1/2 tsp turmeric
1/4-1/2 tsp cayenne pepper or 2 red birds eye fresh hot chilis

Chop in food processor until onion is in small pieces.
Add the soaked lentils and process until mixture is smooth. You may have to scrape the sides of the bowl once or twice

Drop by heaping tablespoons on a heated, lightly oiled frying pan. Flip when they are nicely browned. It takes 3-5 minutes to cook the patties. Makes 16-18 patties.

Roasted Tomato Soup

Beth served this soup with grilled cheese croutons. You make a grilled cheese sandwich and cut it in crouton-sized squares.

10 plum tomatoes
6 cloves garlic, unpeeled

Brush with olive oil and season with a little salt. Roast on a tray or shallow baking dish for 1 hour at 350 F.

Dice one onion and sauté in a little butter or olive oil until softened. Add 1 tbsp honey and 1/2 tsp dried oregano.

Add tomatoes, garlic, and 4 cups vegetable stock to onions and simmer for 20-25 minutes, covered. Purée vegetables in blender and sieve to remove seeds.

Add salt and pepper to taste and serve with croutons.

Optional - Add 1/2 cup heavy cream if you need extra taste and calories.

Falafel

This was my second attempt at making falafel. I tried a baked version but they taste much better when pan fried. Deep fried may be even tastier, but this lower fat version is good. It takes minimal time in the kitchen to make falafel, but there are several hours between steps and the process cannot be rushed. Makes about 25-30 small falafel patties.

Step 1:

Soak 1 cup dried chickpeas in water overnight or for at least 6-8 hours. It is fine if you soak them longer (24 hours)

Step 2:

Drain chickpeas and add to a food processor with

1 medium onion cut in chunks
4 cloves garlic
1/4 cup fresh cilantro
1/4 cup fresh parsley (or increase cilantro instead)
1 tsp ground cumin
1 tsp salt
1/4 tsp baking soda
hot pepper flakes or cayenne if desired
2 tbsp flour if needed to bind ingredients together (I never add flour)

Process ingredients until almost smooth. (2-3 minutes) You may have to scrape the sides of the bowl a couple of times.

Step 3:

Cover and refrigerate in a bowl for several hours or for up to a day.

Step 4:

Add oil to the bottom of a heavy frying pan. I used 3 tablespoons of olive oil.

Use 1 tablespoons of above mixture to make each falafel patty. I flattened them for pan frying but they could be shaped in the traditional round size if you deep fry them. Heat pan until hot and cook falafel until browned and crisp, turning once.

Serve in a pita with cucumber, tomato and sauce or with a salad and dressing. Tahini sauce is a traditional choice but tzatziki sauce is also tasty.

Tahini sauce:

Blend in food processor or blender-

• 1/2 cup tahini (sesame seed paste)
• 3 gloves garlic, crushed
• 1/2 teaspoon kosher salt
• 2 tablespoons olive oil
• 1/4 cup lemon juice
• 1 teaspoon parsley, finely chopped (optional)
• hot water to get smooth consistency

Vegetable Samosas and Tamarind Sauce

We enjoy spicy potato and green pea samosas from the local Indian restaurant and grocer. The restaurant serves large ones for about $2 apiece and they come with a container of sweet and spicy tamarind sauce. The Indian grocer sells smaller machine made samosas at 3/$1 or handmade ones at 2/$1. Why would anyone want to make them? The ones we buy are deep fried and the paper bag they come is stained with lots of grease. I made these lower fat ones with phyllo pastry and they were quite easy once the ingredients were assembled. The tamarind sauce took very little time to make as well. Feel free to adjust spices to your taste

1-2 tbsp oil
1 tsp mustard seeds
2 tsp cumin seeds (ground slightly with mortar and pestle)
2 small or 1 large onion finely chopped
2 tsp ground coriander
1 tsp red pepper flakes (optional)
1/4 tsp cayenne pepper (optional)
1 tsp garam masala
1/2 tsp salt

Heat oil and add seeds and onion. Cook over medium heat for 5 minutes until onions are starting to soften. Add the other spices and mix together.

Add:

3 cups finely diced potato- about 1/4" dice ( I used small new potatoes and did not peel them)
1-1/2 cups frozen green peas
1/2 cup chopped cilantro

Mix all ingredients and cook for another 5 to 10 minutes until peas are thawed and potatoes are starting to soften. Turn off heat. Preheat oven to 400F

Open a package of thawed phyllo pastry and lift off 3 sheets. Cut the sheets lengthwise into 3 or 4 long strips. I found the thirds easier to work with and they made a larger samosa. Place 1/4-1/3 cup of vegetable mixture at one end of the phyllo strip and fold diagonally like a flag. (Here is a video link that shows how to do it) Place samosa on a baking sheet and brush all sides lightly with oil.

Bake samosas for 20-30 minutes until nicely browned. The larger sized ones need a little more time. Let them cool before serving unless you like burning your mouth.

Makes 12-15 medium sized samosas.

Tamarind Sauce

I buy tamarind paste in rectangular packages. There are plenty of large seeds in the paste.

8 oz tamarind paste
8-12 oz boiling water

Cover paste with boiling water, break up into chunks and let it sit and soften for a while. Put the mixture through a medium sieve. Add sweetener to taste. I used 1/4 cup brown sugar and 1/4 cup Splenda. Heat in a small pot until mixture bubbles. Add spices to taste. I added:

2 tsp ground ginger
2 tsp ground cumin
1 tsp ground coriander
dash of cayenne pepper

Potato Asparagus Salad

This dish was so very tasty that I had to post it right away. I saw the recipe* on Oh She Glows (a great vegan blog) but modified it somewhat with the ingredients I had on hand. My husband said it was the best potato dish he had ever eaten.

1 lb mini potatoes washed and quartered

2 tsp olive oil

Mix oil and potatoes, spread on baking dish in a single layer and roast at 425F for approximately 30 minutes or until potatoes are tender

1 lb fresh asparagus, washed and cut in 1-2 inch pieces

2 tsp olive oil

Heat oil in a pan, add asparagus and stir fry until tender-crisp- about 8 minutes. Combine the potatoes and asparagus in a bowl.

Lemon juice from one lemon

1 tbsp olive oil

1/2 tsp coarse salt

Whisk lemon juice, oil and salt together and pour over potatoes and asparagus. Serve warm. 

Makes approximately 4 servings.

*the original recipe includes garlic, dill, mustard, scallions, and a few optional ingredients which would add to the flavour.

Coconut Oil Pastry

I do not miss eating meat and poultry products at all except for the lard in my pie crust recipe. Hydrogenated vegetable shortening is not a healthy switch and butter crusts are also high in saturated animal fats. I have been reading about the health benefits of coconut oil which is a natural saturated fat. This week I bought a 2 pound jar of Nutiva Coconut Oil for about $17.00 at our grocery store. That is a lot pricier than lard but now that I do not buy meat, it fits in my budget. I never liked coconut as a child, particularly the dry desiccated coconut on cakes and in cookies. I tried a little of the Nutiva Coconut Oil on a piece of bread and it was delicious! Here is a recipe for pie crust with coconut oil. It does have a mild coconut taste so consider that when deciding what filling you use. I made our yearly rhubarb custard pie (not vegan) and the crust was flaky and complementary in flavour.

For 2 nine-inch crusts:

3/4 cup non-hydrogenated coconut oil (you can use up to half the amount in butter)
2 cups white, unbleached flour
1 teaspoon salt
4-9 tablespoons ice water (I needed 7 today)

Measure the oil and if it is soft and runny, put it in the fridge for 10-15 minutes. Don't leave it in too long or it will become rock hard. In the meantime, measure flour and salt in a bowl and place ice cubes in a small glass of water.

Add the fat and cut it into the flour with a pastry cutter until the fat is the size of small peas. Add 4 tablespoons of ice water and mix together. Keep adding water a tablespoon at a time until you have an easy to handle ball of dough that is not too sticky. Divide in half and roll out to fit a 9" double crust pie or 2 single 9" pie crusts. Bake as directed in your recipe of choice.

Note: Today is hot and the coconut oil was very soft. Keeping the ingredients cold was important and in the end the pie crust was very easy to handle. 

Black Bean and Corn Salad

• 3-4 cups black beans, rinsed and drained 
• 2 cups corn, preferably cut from the cob
• 1 small red bell pepper, seeded and chopped
• 1/2 red onion, chopped
• 1 teaspoons each ground cumin and ground chili powder
• 1 avocado, diced
• 1/2 cup chopped cilantro
• 2-3 limes, juiced
• 2 tablespoons olive oil
• Salt and pepper to taste

Mix together and allow to sit for 15 minutes for flavours to blend. Serve on tostados.
This recipe is just a guide. Feel free to adjust ingredients according to your taste.

Layered Salad with Orange Ginger Dressing

This is another recipe from Angela Liddon's blog. I made it first for a potluck lunch and then again the next day with a few changes. The orange-ginger dressing is what makes the finished product so tasty. The salad can be layered in 500 ml mason jars (instant lunches!) which will keep in the fridge for a few days. You can also layer or mix the ingredients in a bowl.

Measure

• One cup each, dry of two grains such as wheat berries, kamut, barley, quinoa, brown rice ( I used barley and farro, then barley and kamut). Cook them separately in salted water until tender.  Drain in sieve.
• Boil 1 cup of frozen edamame in water for a couple of minutes and drain.
• Measure 1/2 cup dried fruit like raisins or dried cherries

Chop or grate the following vegetables: ( I used a food processor)

• 1 cup carrots
• 1 cup green pepper
• 1 cup red pepper or tomato
•  1/2 cup cilantro

Dressing;- Mix together

• 1 cup orange juice
• 1 tbsp fresh lime juice
• 1 tbsp apple cider vinegar
• 1 tbsp fresh ginger, grated or pressed (I used a garlic press)

Assemble salad
For the 500 ml jars layer

• 1/2 cup one grain
• 1/4 cup green pepper
• 1/4 cup red pepper or tomatoes
• 1/2 cup second grain
• 1/2 cup carrot
• 2 tbsp dried fruit
• 1/4 cup edamame (or other legume)
• cilantro (or parsley)
• 1/4 cup dressing 

(I had some cooked grains left over)
Alternately, layer/mix all ingredients in a bowl. You can serve it immediately or store in fridge for up to four days.

Vegetable Barley Soup

This is a hearty vegetable soup/stew which takes just a few minutes to put in a slow cooker in the morning. It can be served over rice or pasta or with biscuits.  Ingredients can be changed according to the vegetables you have on hand.

3 onions finely diced 
1 cup sliced celery
1 diced green pepper
1 diced red or yellow pepper

Saute the first 4 ingredients in a frying pan in a little oil or broth until softened.
Put in slow cooker and add:

1 large carrot sliced
8 ounces sliced mushrooms
3 cups kidney beans, rinsed and drained (other beans can be used)
1 28 ounce can stewed tomatoes
1/2 cup pot barley (not quick-cooking)
2 teaspoons dried Italian seasoning or a mixture of oregano, basil, thyme, hot pepper flakes to taste
1 carton vegetable broth (4 cups)

Cook on low for 8-10 hours or on high for 4-5 hours. One half hour before serving add:

1/4 teaspoon ground black pepper
3 cloves garlic, minced 
4 cups or more of chopped fresh spinach or kale
salt to taste

Hearty Curry

I made this curry with ingredients on hand and the meat-lover in the family declared the vegetables tasted better than the meat. I didn’t really measure the ingredients and the recipe is very versatile.

Add to wok or large frying pan with lid:

1 tbsp oil
1 diced onion
2 tsp freshly ground cumin
2 tsp mustard seeds
1/2 tsp salt
1 tsp turmeric

Fry until seeds start to pop and onion is starting to soften.

Add:

1-1/2 lbs diced potatoes (I quartered mini potatoes and left the peels on)
1/2 diced green pepper
1/2 diced red pepper
1 sliced carrot
1 tbsp curry paste
3/4 cup water

Stir vegetables so they are coated with seasonings. Cover pot and simmer until vegetables are tender.

Add:

1/2 pound spinach leaves
3/4 cup peas (canned or frozen)
1 cup coconut milk (or more to make enough sauce)
Cover and simmer until spinach is wilted

Add:

1 tsp garam masala
cayenne pepper to taste

Serve on rice or with naan bread. Serves 4 hungry people, more if it is used as a side dish.

Spicy Rice and Beans

I cooked a pound of black beans in the crock pot overnight and had enough to make this recipe and a double batch of Black Bean Brownies.

Heat a little oil in a wok or large pan and cook until softened:

1 tsp cumin seeds, coarsely crushed with a pestle
1-2 jalapeno peppers, seeded or not depending on your heat preference
1 diced red pepper
1-2 cloves of garlic, sliced or chopped
1 teaspoon salt

Add 1-1/2 cups of water and 3/4 cup converted rice and cook 20 minutes until rice is done.

Add 3 cups of cooked black beans and heat through before serving.

I served the rice and beans in green pepper shells. Serves 4 or more depending on whether you use it as a main dish or a side dish. It tastes even better the next day.

Variations: Feel free to add onions or other vegetables, a dash of cayenne pepper or seasonings of your choice. Garnish with cilantro.