Hearty Black Bean Soup

Family Fun Magazine
1-2 cups tomato salsa
1 can green chilies (opt.)
4 (15.5 oz) cans black beans, drained & rinsed 
    or 2-3 cups black beans soaked and cooked
4 chicken bouillon cubes
4 cups water
2 cups pumpkin puree
1 can chicken (12.5 oz)
2 tsp lime juice
Combine and heat all of the above or cook in instant pot for seven minutes—natural pressure release.

General Tso's Cauliflower

General Tso’s Cauliflower (Taste of Home by modified by me)

Prep: 25 min. Cook: 20 min.

Makes 4 servings (we doubled it in June, 2020)

Ingredients

1/2 cup all-purpose flour

1/2 cup cornstarch

1 teaspoon salt

1 teaspoon baking powder

3/4 cup club soda

1 medium head cauliflower, cut into 1-inch florets (about 6 cups)

SAUCE:

1/4 cup orange juice

3 tablespoons sugar

3 tablespoons soy sauce

3 tablespoons vegetable broth

2 tablespoons rice vinegar

2 teaspoons sesame oil

2 teaspoons cornstarch
1/4 tsp dried crushed red pepper

3 green onions, white part minced, green part thinly sliced

3 garlic cloves, minced (OR 1 tsp garlic powder)

3/4 teaspoon grated fresh gingerroot

1/2 teaspoon grated orange zest

4 cups hot cooked rice

Directions

Preheat air fryer to 400°. Combine flour, cornstarch, salt and baking powder. Stir in club soda just until blended (batter will be thin). Toss florets in batter; transfer to a wire rack set over a baking sheet. Let stand 5 minutes. In batches, place cauliflower on greased tray in air-fryer basket. Spray them with cooking oil. Cook until golden brown and tender, 10-12 minutes, flip them half way through and spray again.

Meanwhile, whisk together first 7 sauce ingredients; whisk in cornstarch until smooth. Heat over medium-high heat, stirring 1-2 minutes. Add white part of onions, garlic, ginger and orange zest. Bring to a boil; cook and stir until thickened, 2-4 minutes.

Add cauliflower to sauce; toss to coat. Serve with rice; sprinkle with thinly sliced green onions.

Test Kitchen tip

If you don’t have an air fryer, you can make this recipe in a deep fryer, electric skillet or on the stovetop. Or cook in oven at 400 degree 12-14 minutes.

Nutrition Facts

1 cup with 1 cup rice: 528 calories, 11g fat (1g saturated fat), 0 cholesterol, 1614mg sodium, 97g carbohydrate (17g sugars, 5g fiber), 11g protein.

https://www.tasteofhome.com/recipes/air-fryer-general-tso-s-cauliflower/

Tofu Fettuccine Alfredo

"This Alfredo comes together in an instant and is perfect when you're in the mood for a rich and creamy pasta dish. The sauce is also great over broccoli or served as an appetizer with crusty bread. I also like to add 2 cups of cooked peas to this recipe for added nutrition and overall presentation."\
--adapted from Happy Herbivore (p. 163)

2 lbs uncooked pasta
1 12.3 oz package Mori-Nu tofu
2 cups non-dairy milk
2 tsp granulated garlic powder
2 tsp granulated onion powder
1/2 tsp ground nutmeg
1/2 tsp fine salt
dash of cayenne powder (optional)
2 cups water
4 chicken bouillon cubes
1/2 cup nutritional yeast
1 T corn starch mixed with a little cold water

1 T vegan Parmesan (optional)
2 T chopped fresh parsley (optional)
2 T Bacon Bits (optional)

1-Cook pasta according to package directions, drain, and set aside.
2-Blend tofu, milk, garlic, onion, nutmeg, salt, pepper, cayenne powder, water, and bouillon cubes in blender until smooth and creamy.
3-Transfer to a saucepan and whisk in nutritional yeast and cornstarch water.
4-Heat sauce over medium heat and allow it to thicken.
5-Add pasta and peas or other vegetable, if using, and stir to coat.
6-Garnish with fresh pepper, parsley, or bacon bits if desired.

Variation:
Pasta Venice: Cook one 10-oz package of frozen spinach according to directions, squeezing out any excess water. Sprinkle with 1 T garlic powder and 2 tsp of lemon juice and set aside. Drain 1-15 oz can of diced tomatoes. Toss cooked spinach, tomatoes, and 1/2 cup bacon bits with cooked pasta and Alfredo sauce and omit parsley.

Chef's Note: Drained silken tofu may be substituted for the Mori-Nu.

Chow Mein with Chicken and Vegetables

Chow Mein with Chicken and Vegetables

2 tsp soy sauce
1 tsp cornstarch
1/4 tsp sesame oil
13oz can chicken
1 cup water
1 chicken boillon cube
3/4 tsp white sugar
16 oz shell noodles
1 tsp minced garlic

Quick Black Bean Tostadas

"Toasted tortillas topped with flavorful black beans and fresh vegetables make a quick and delicious light meal. This is also a great recipe for entertaining, because of its ease and high yield."

Ingredients
10 medium sized flour tortillas, cut in half (or 10-6" corn tortillas)
2-15oz cans black beans rinsed and drained (or 1 cup dry black beans cooked in instant pot for 30 minutes to equal the two cans)
2 T lemon juice
1 1/2 T onion powder
1 1/2 T garlic power
1 tsp ground cumin
sea salt, to taste
black pepper, to taste
2 cups finely shredded romaine lettuce
green onion, thinly sliced (3/4 cup)
1 medium tomato finely chopped (1/2 cup)
1 avocado, mashed (optional)

1-Preheat oven to 350F. Arrange tortillas in a single layer on baking sheets. Bake 20 minutes or until crisp.

2-Meanwhile, in a medium saucepan combine the black beans, lemon juice, onion powder, garlic powder, and ground cumin. Add 1/2 cup of water and cook over medium heat 10 minutes, adding additional water, 1-2 T, at a time, if needed to prevent sticking.

3-Mash bean mixture to reach desired consistency, adding additional water if desired to make creamier. Season with salt and pepper.

4-To assemble, spread tortillas with bean mixture, using 1/4 cup for each tortilla. Top with lettuce, green onions, tomato, and mashed avocado.

from Forks Over Knives
https://www.forksoverknives.com/recipes/quick-black-bean-tostadas/#gs.c6s1au
(We tried this in September, 2019 and everyone liked it.)

Minestrone in Minutes

"Ridiculously easy? Check. Incredibly flavorful and satisfying? Double check! This is a delicious, make-it-your-own Italian vegetable soup. Add any vegetables or beans you want to use up, or a small amount of small rice or pasta--just place it in the bottom of your bowl and ladle the hot soup on top. To save time, you can even use frozen mixed vegetables to replace the carrots, celery, and zucchini. This soup reheats well, so enjoy it throughout the week." Recipe adapted from The Book of Veganish
Makes 4 servings
Ready in 30 minutes

Ingredients:
1 large onion, chopped
2 medium carrots, chopped
2 large cloves garlic, minced
1 (14.5 oz) can diced tomatoes, undrained
1 (15.5 oz) can cannellini beans or other white beans, drained and rinsed (or 1 cup dry white beans cooked in the instant pot for 30 minutes)
1 medium zucchini, diced
4 cups vegetables broth
1 tsp dried basil
1/2 tsp dried oregano
salt and ground black pepper

1-Heat a large saucepan over medium heat. Place the onion, carrot, and garlic into the pan and cook, stirring occasionally, until softened, about 7 minutes. Add water 1-2 T at a time as needed, to keep the vegetables from sticking to the pan.

2-Stir in the tomatoes and their juices, beans, zucchini, and broth. Add the basil, oregano, and salt and pepper to taste. Bring to a boil, then reduce the heat to low, cover, and simmer until the vegetables are tender, about 20 minutes.

3-Taste and adjust the seasonings, adding more salt and pepper if needed. Serve hot.

This could also be cooked in an instant pot. Use the saute function on the pot for step one then add all the other ingredients and set it to cook for 15 minutes, using the quick release at the end when finished. Or after step one, dump everything in a slow cooker for three or four hours.

from Forks Over Knives
https://www.forksoverknives.com/recipes/minestrone-in-minutes/#gs.c6scjd
(We doubled this in September, 2019 for 10 people and everyone liked it.)

Farmer's Market Rustic Vegetable Soup

from Meridian Magazine
-An instant pot recipe that could be made in a slow cooker or on the stove.
(We made this on 9/29/19 and it fed ten of us. Everyone seemed to like it (at least no one complained). Tommy had fifths.

Ingredients:
2 T water (or as needed for sauteing)
1 large onion, chopped
2 garlic cloves, peeled and minced (or 2 tsp garlic power or 2 tsp jarred garlic)
6 medium red-skinned potatoes, scrubbed and chopped (or use white potatoes)
4 carrots chopped (or more)
1/2 head cabbage chopped
8 cups water
8 chicken bouillon cubes
2 bay leaves
1 tsp thyme
2 tsp Italian seasoning or parsley
salt and pepper to taste
1 T cider vinegar, optional
You can also add zucchini, okra, parsnips, turnips or rutabaga

1. Hit the saute button and cook onion and garlic in the water until soft.
2-Add remaining ingredients to the pot and set cook time for 15 minutes. Use quick release when done.

Hobo Dinner

24 medium potatoes, cubed
2 big onions, chopped
15 big carrots, sliced into coins
1/8 cup oil

Preheat oven to 425.
Mix all vegetables in a big bowl. Divide into two large (9x13) casserole dishes. Drizzle 1 T oil over each. Cover with foil. Bake for 45-55 minutes until carrots are done. Serves 10-12.

Instant Pot instructions: Put one cup water and trivet in bottom of instant pot. Using foil, wrap the ingredients up and place on top of trivet. Pressure cook for 35 minutes, quick release.