Hummus

(based on an allrecipies.com recipe)
2 cups cooked chick peas/garbanzo beans
2 T lemon juice
1 tsp garlic powder
1 tsp ground cumin
1 tsp salt
1 T tahini
1 roasted pepper (opt.)

Blend all ingredients (save half the roasted pepper to put on top) with an immersion blender. Put some finely chopped pepper on top for presentation if desired.

To cook chick peas/garbanzo from dry in Instant Pot:

1-Rinse beans, add four cups hot water, 1 tsp salt and cook on manual for FOUR minutes. Do not open until "keep warm" sign says ten minutes. Strain and rinse.

2-Add strained/rinsed beans back to pot. Add four (or so) cups of hot water. Cook on manual for 10-15 minutes. Let pressure release naturally.

one cup dry=3 cups cooked.

OR just cook them for 35 minutes, pressure release naturally.

Apple-Walnut Breakfast Bread

Ingredients:

1 T ground flax seeds mixed with 2 T warm water

1 1/2 cups unsweetened applesauce

3/4 cup packed brown sugar

1/3 cup plain unsweetened plant milk (or try water)

1 cup white flour

1 cup wheat flour

1 tsp baking soda

1/2 tsp baking powder

1 tsp salt

1 tsp ground cinnamon

1/2 cup chopped walnuts

2 small apples, chopped

1-Preheat oven to 375.

2-In a large bowl, combine the applesauce, brown sugar, milk/water, and flax mixture and stir until smooth and well mixed. Set aside.

3-In a separate bowl, combine the flour, baking soda, baking powder, salt and cinnamon. Mix the dry ingredients into the wet ingredients until just blended. Stir in the walnuts and one of the chopped apples, then transfer the batter to a sprayed 9x5 loaf pan, spreading evenly and smoothing the top. (Or bake in four small loaf pans or bake in cupcake pans.) Sprinkle the second chopped apple over the top.

4-Bake until golden brown and a toothpick inserted in the center comes out clean, 25-30 minutes. Cool in the pan for about 20 minutes, then remove from the pan and cool completely on a wire rack.

from Forks Over Knives website
https://www.forksoverknives.com/recipes/apple-walnut-breakfast-bread/#gs.c6lhyz

(We made this in September, 2019 and it was a big hit.)

Serves 8, ready in 60 minutes

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.

Cuban Bread--ready in less than an hour

from the Tightwad Gazette

3 cups white flour

3 cups wheat flour

2 T yeast

2 T sugar

1 T salt

2 1/4 cups hot water

1 T sesame or poppy seeds

Mix all (except seeds) in bread maker for eight minutes. Let rise 15 minutes. Punch down. Divide into two pieces. Shape into two round loaves on a sprayed cookie sheet. Cut an X ½ inch deep on top with sharp knife. Brush with water, sprinkle with seeds. Place on middle shelf of a cold oven. Place a cake pan of hot water on the lowest shelf. Heat oven to 400 degrees. Bake 30-40 minutes until deep golden brown.