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Complementary protein: rice + soy

* If fresh herbs, use larger amount. Adjust to taste.

Roman Rice and Beans

8 to 10 servings

This dish has been one of my family’s favorites since the 1971 edition. With a green salad and Italian bread, it is a satisfying meal. (It’s great for serving large gatherings, too.)

Olive or other oil for sautéing

2 cloves garlic, crushed

1 large onion, chopped

1 to 2 carrots, chopped

1 stalk celery or 1 green pepper chopped

2/3 cup chopped fresh parsley

2 to 3 teaspoons basil

2 teaspoon oregano

2 to 3 large tomatoes, coarsely chopped

Salt and pepper to taste

2 cups cooked pea or kidney beans (¾ cup uncooked)

5 cups cooked brown rice (cooked with 1 teaspoon salt)

½ cup or more grated Parmesan cheese

Heat oil and sauté garlic, onion, carrots, celery, parsley, and dried herbs until onion is translucent. Add tomatoes, salt and pepper, and beans. Combine rice and Parmesan cheese. Add bean mixture to rice mixture. Garnish with more fresh parsley and grated cheese.

Complementary protein: beans + rice

Potato Latkes

2 to 3 servings

Kids love potato pancakes. They make a quick supper when the cupboard seems bare.

1 large potato

½ onion

2 tablespoons whole wheat flour

2 tablespoons chopped fresh parsley

2 egg whites, beaten stiff Salt and pepper to taste*

5 tablespoons instant dry milk

Oil for frying

* I find that by adding extra pepper I can reduce the salt a lot.

Grate potato and drain liquid, grate onion, and combine with flour, parsley, egg whites, salt and pepper, and milk. Drop spoonfuls of batter into hot oil in a skillet, flatten with the back of a spoon, and brown well on both sides. Top with applesauce, or serve with a cottage cheese and tomato salad.

Variation: Make Potato Corn Cakes by adding 1 small can drained whole-kernel corn.

Complementary protein: potato + milk

Sweet and Sour Stuffed Cabbage

4 servings

The contrast of the green cabbage and red tomato sauce makes this dish quite beautiful. It is especially good topped with yogurt.

12 whole cabbage leaves

2 tablespoons oil

1 onion, chopped

½ cup pignolia nuts, chopped cashews, or toasted sunflower seeds

1 scant tablespoon caraway seeds

½ cup raisins

One 15-ounce can tomato sauce

1 tablespoon lemon juice

3 cups cooked brown rice and soy grits (1¼ cups uncooked rice and ¼ cup uncooked grits, cooked together with ½ teaspoon salt)

1 cup yogurt

Steam cabbage leaves until limp and set aside. Heat oil and sauté onion until translucent. Add nuts, caraway seeds, and raisins and sauté 2 minutes. Combine tomato sauce and lemon juice. Combine rice with sautéed ingredients and add enough sauce to moisten.

Put about 3 tablespoons of filling on each leaf and roll up, securing with a toothpick if necessary. Put the rolls in a skillet and pour the remaining sauce over them. Cover and cook until cabbage is quite tender, about 15 minutes. Serve topped with yogurt.

Variation: To give this dish an unusual flavor, add ½ teaspoon cinnamon to the stuffing mixture.

Complementary protein: soy + rice + seeds + nuts + milk product

Homemade Tofu Burgers

8 patties

A favorite dish of Bill and Akiko Shurtleff of the Soyfoods Center, Lafayette, California. They write: “You won’t believe the delicious flavor of these easy-to-make cholesterol-free meatless entrees. A favorite in Japan for over 400 years. Watch out, McDonald’s!” The “batter” can be kept in the refrigerator, so you can make fresh burgers as you want them. Great for breakfast, too.

30 ounces tofu

1/3 cup grated carrot

¼ cup minced leeks, scallions, or onions

2 tablespoons ground roasted sesame seeds, sunflower seeds, peanuts, or chopped nutmeats

Oil for frying

Cut tofu into thin slices and arrange between two layers of dishtowel. Let stand for 15 minutes, then put firm pieces in the middle of a dry dishtowel, gather the corners, twist to form a sack, and squeeze tofu firmly to drain off as much moisture as possible.

In a shallow bowl, combine tofu with carrot, leeks, and sesame seeds.