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Complementary protein: beans + sesame + milk

Savory Stuffed Peppers

6 servings

Pinto beans are good in this.

2¼ cups cooked beans (1 cup uncooked)

2 tablespoons oil for sautéing

½ onion, chopped

1 cup chopped celery

¾ cup bean sprouts (optional)

2 cups canned tomatoes (drain and reserve liquid) or 3 fresh tomatoes, chopped

One 12-ounce can corn

½ teaspoon basil

1 tablespoon chopped fresh parsley

1 teaspoon each dillweed and cayenne pepper (or less, to taste)

¼ teaspoon cumin

Salt to taste

6 green peppers, seeds and membranes removed

2/3 cup grated Monterey jack or other cheese

Preheat oven to 400°F. Mash beans. Heat oil in a skillet and sauté onion, celery, and bean sprouts. Stir in tomatoes, tomato liquid, corn, mashed beans, herbs, cayenne pepper, cumin, and salt; add additional liquid if the mixture is very dry. Fill the peppers with the stuffing, top with cheese, and put in a pan, adding an inch of water (to keep peppers from burning). Bake for 25 to 30 minutes, replenishing water in pan if necessary.

Complementary protein: beans + milk product

Garbanzo Bake

4 servings

This hearty, rich-tasting loaf is easy to prepare. A favorite from the 1975 edition, it goes well with any steamed or sautéed vegetable and is good hot or cold, or as a sandwich spread. For a really hearty meal, serve it with your favorite cooked grain.

2 cups cooked garbanzos (2/3 cup uncooked)

2 cups bread crumbs (preferably whole wheat; stale bread is fine)

1½ cups hot Seasoned Stock

2 tablespoons oil for sautéing

2 onions, chopped

1 small can water chestnuts (optional)

½ cup sesame seed meal

2 tablespoons sesame butter

¼ teaspoon each thyme, coriander, and nutmeg

1 bay leaf

¼ cup chopped fresh parsley

½ teaspoon salt

3 tablespoons soy sauce

⅔ cup grated Monterey jack or other cheese

Preheat oven to 325°F. Mash beans and set aside. Soak bread crumbs in hot stock. Heat oil in a skillet and sauté onions and water chestnuts until onions are translucent. Add sesame seed meal and sesame butter and sauté until lightly browned. In a bowl, combine bread crumbs with sauté mixture and add herbs, salt, soy sauce, and mashed beans. Put in a loaf pan and bake for 20 minutes, sprinkle cheese on top, and bake another 10 minutes.

Complementary protein: beans + sesame seeds + wheat + milk product

Pasticcio

4 servings

A favorite recipe of Sue Pohl, Hillsdale, Michigan. Serve with a Greek salad or your favorite tossed salad.

½ pound macaroni

1 cup lentils

1 small onion, chopped

2 medium carrots, finely chopped or grated

2-3 cloves garlic, minced

1 tablespoon soy sauce

½ teaspoon rosemary

2¼ cups water

2 cups low-fat cottage cheese

¼ cup whole wheat flour

½ cup grated Parmesan cheese

1 egg

1 cup low-fat milk

1 teaspoon salt (optional)

½ teaspoon nutmeg

1 teaspoon cinnamon

Topping: wheat or bran flakes or bread crumbs

Cook macaroni until al dente, drain, and set aside. Preheat oven to 350°F.

In a saucepan, cook lentils with ½ cup onion, carrots, garlic, soy sauce, rosemary, and water until water is absorbed (about 20 minutes). In a bowl, combine cottage cheese and flour and add the rest of the onion and the Parmesan cheese, egg, milk, salt, nutmeg, and cinnamon.

Pour half the macaroni into a 9×9-inch baking pan or casserole. Pour over it a third of the cheese sauce, then make a lentil layer, topped with another third of the sauce. Add remaining macaroni and top with remaining sauce. Sprinkle on topping for a crusty texture. Bake for 35 minutes or until browned.

Complementary protein: wheat + milk and milk products + legume

Greek Cheese and Spinach Wedges

6 to 8 servings

Simpler than a quiche, this dish has a distinctive and rich taste. It was improved from the 1975 edition by Myra Levy and Charles Varon of San Francisco.

2 or 3 egg whites

2 cups part-skim-milk ricotta cheese

1/3 cup whole wheat flour

¼ pound feta cheese, crumbled

1 pound spinach, washed and chopped or torn

Garnish: black olives, halved

Preheat oven to 350°F. Beat egg whites, ricotta cheese, and flour until smooth. Add feta cheese