Pasta e Fagioli

Makes 5 2-cup servings

1/2 cup water or Vegetable Broth (see recipe)
1 onion, chopped
1 small bell pepper, seeded and diced
1 carrot, sliced
1 celery stalk, sliced
2 cups sliced mushrooms (about 1/2 pound)
1 15-ounce can chopped tomatoes
1 15-ounce can kidney beans, drained
1 teaspoon dried thyme
1 teaspoon paprika
1/2 teaspoon black pepper
1 tablespoon reduced-sodium soy sauce
4 ounces dry rigatoni or other pasta

Bean Burgers

Makes 6 burgers

1 cup cooked garbanzo beans
1 cup cooked brown rice
1/2 cup quick-cooking oats
1 celery stalk, finely chopped
1 small onion, finely chopped
1 garlic clove, minced
2 tablespoons reduced-sodium soy sauce
1 teaspoon paprika
1/4 teaspoon black pepper
vegetable oil spray
6 whole-wheat burger buns
6 tablespoons Tofu Mayo (see recipe) or other dairy- and egg-free mayonnaise substitute
6 tablespoons stone-ground mustard
6 tablespoons ketchup
6 tomato slices
6 red onion slices
6 lettuce leaves

Quick Bean Burritos

Makes 4 burritos

Burritos make a quick, tasty, and very portable meal that can be eaten hot or cold. Fat-free refried beans are available in most markets. A growing number of markets also carry fat-free flour tortillas.

4 flour tortillas (preferably fat-free)
1 15-ounce can fat-free refried beans, heated
1 cup shredded romaine lettuce
1 medium tomato, sliced
2 medium green onions, sliced
1/2 cup salsa

In a large, ungreased skillet, heat a tortilla until it is warm and soft. Spread about 1/2 cup of beans down the center of the tortilla, then top with lettuce. Add tomato, green onions, and salsa. Fold the bottom end toward the center, then roll the tortilla around the filling. Repeat with remaining tortillas.

Tofu Tacos

Makes 6 tacos

These tacos may be made with fresh or frozen tofu. Freezing tofu gives it a chewy texture somewhat like ground beef. To freeze tofu, place it in its package in the freezer. To thaw, place the package in the refrigerator. Once thawed, remove the tofu from its package and squeeze out the excess water.

2 teaspoons olive oil
1 small onion, chopped
1/2 small bell pepper, seeded and diced (optional)
1/2 pound firm tofu, crumbled (about 1 cup)
1 tablespoon chili powder
1 tablespoon nutritional yeast (optional)
1 teaspoon garlic powder
1/4 teaspoon ground cumin
1/4 teaspoon dried oregano
1 tablespoon soy sauce
1/4 cup tomato sauce
6 corn tortillas
1–2 cups shredded lettuce
2 green onions, chopped
1/2 cup chopped tomato
1/3 cup salsa

Split Pea Soup

Makes 8 servings

This extraordinary soup contains no added fat and is easy to make on the stove or in a slow cooker.

2 cups dry split peas
6 cups hot water
1 cup sliced or chopped carrots
1 cup sliced celery
1 medium onion, chopped
2 garlic cloves, minced
1/2 teaspoon dried marjoram
1/2 teaspoon dried basil
1/4 teaspoon ground cumin
1 teaspoon salt
1/4 teaspoon black pepper
1 pinch cayenne pepper

Autumn Stew

Makes 2 1/2 quarts (10 1-cup servings)

This colorful stew is a true celebration of autumn’s abundance. For special occasions, serve it in a pumpkin that has been hollowed out and baked until just tender.

1 1/2 cups water, divided
1 tablespoon reduced-sodium soy sauce
1 onion, chopped
1 red bell pepper, seeded and diced
4 large garlic cloves, minced
1 butternut squash (about 1 pound)
1 15-ounce can crushed tomatoes
1 1/2 teaspoons dried oregano
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon black pepper
1 15-ounce can kidney beans, undrained
1 15-ounce can corn, undrained, or 2 cups frozen corn

Curried Lentil Soup

Makes about 2 1/2 quarts (10 1-cup servings)

Serve this soup with Braised Collards or Kale (see recipe).

1 cup dry lentils, rinsed
1 onion, chopped
2 celery stalks, sliced
4 garlic cloves, minced
1 teaspoon cumin seeds, or 1/2 teaspoon ground cumin
8 cups water or Vegetable Broth (see recipe)
1/2 cup dry couscous
1 cup crushed tomatoes
1 1/2 teaspoons curry powder
1/8 teaspoon black pepper
1 teaspoon salt, or to taste
Combine lentils, onion, celery, garlic, cumin, and water or broth in a large pot. Bring to a simmer, then cover loosely and cook until lentils are tender, about 50 minutes.

Almost-Instant Black Bean Chili

Makes 6 1-cup servings

This is a perfect make-ahead recipe, since this chili is even better the second day.
1/2 cup water

1 medium onion, chopped
2 medium garlic cloves, minced
1 small bell pepper, seeded and finely diced
1/2 cup crushed tomatoes or tomato sauce
2 15-ounce can black beans, undrained
1 4-ounce can diced green chilies
1 teaspoon ground cumin

Gazpacho

Makes about 3 quarts (12 1-cup servings)

This cool and tangy Spanish soup is perfect for a hot summer day.

2 cucumbers, peeled, seeded, and diced
1 green bell pepper, seeded and diced
3 ripe tomatoes, diced
1/2 cup finely chopped red onion
3 garlic cloves, pressed
3/4 cup finely chopped roasted red peppers
8 cups vegetable juice or tomato juice
3/4 cup salsa
1 teaspoon finely minced jalapeño pepper, or to taste

Vegetable Broth

Makes about 8 1-cup servings

A steamy cup of this broth makes a warm and comforting meal. It may also be used as an ingredient in recipes that call for broth or stock.

1 onion, chopped
1 carrot, chopped
1 celery stalk, chopped
1/4 cup chopped fresh parsley
6 cups water
2 teaspoons onion powder
1/2 teaspoon dried thyme
1/4 teaspoon turmeric
1/4 teaspoon garlic powder
1/4 teaspoon dried marjoram
1/2 teaspoon salt
1 15-ounce can garbanzo beans, undrained

Garlicky Green Beans

Makes about 4 1-cup servings

These green beans have a delicious Asian flair.

1 pound fresh green beans
2 teaspoons toasted sesame oil
8 large garlic cloves, minced
2 tablespoons seasoned rice vinegar
1 tablespoon reduced-sodium soy sauce
2 tablespoons water
1/4 teaspoon black pepper

Rinse beans, remove stems, then steam until just tender,
about 10 minutes. Set aside. Heat oil in a non-stick skillet and cook garlic, stirring constantly, 1 minute. Stir in vinegar, soy sauce, water, and cooked beans. Sprinkle with black pepper and cook, stirring constantly, until very hot, about 2 minutes.

Broccoli with Vinaigrette

Makes 4 servings

America’s favorite vegetable is even better when it is served with this delicious fat-free dressing. The dressing is easy to make, keeps well in the refrigerator, and is tasty on other vegetables as well.

1 bunch broccoli
1/2 cup seasoned rice vinegar
2 teaspoons stone-ground or Dijon mustard
1–2 garlic cloves, pressed or minced

Break broccoli into bite-size florets. Peel stems and slice into 1/4-inch rounds. Steam until just tender, about 3 minutes.

Tofu Mayo

Makes about 1 1/2 cups

This low-fat mayonnaise substitute is made with silken tofu.

1 12.3-ounce package firm or extra-firm silken tofu
3/4 teaspoon salt
1/2 teaspoon sugar
1 teaspoon Dijon mustard
1 1/2 tablespoons lemon juice
1 1/2 tablespoons seasoned rice vinegar

Combine tofu, salt, sugar, mustard, lemon juice, and vinegar in a food processor or blender, and process until completely smooth, 1 to 2 minutes. Chill thoroughly before using.

Raspberry or Blackberry Vinaigrette

Makes 1/4 cup

This dressing adds a delightful fruity taste to salads.

2 tablespoons raspberry or blackberry vinegar
2 tablespoons seasoned rice vinegar
Whisk vinegars together.

Per 1 tablespoon serving: 12 calories; 0 g fat; 0 g saturated fat; 0% calories from fat; 0 mg cholesterol; 0 g protein; 2.5 g total carbohydrates; 2.4 g sugar; 0 g fiber; 118 mg sodium; 1 mg calcium; 0 mg iron; 0 mg vitamin C; 0 mcg beta-carotene; 0 mg vitamin E

Recipe from Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Piquant Dressing

Makes 1/2 cup

This dressing with a Mexican flavor can be as spicy as the salsa you use to make it.

1/4 cup seasoned rice vinegar
1/4 cup salsa
1 garlic clove, pressed
Whisk all ingredients together.

Per 1 tablespoon serving: 13 calories; 0 g fat; 0 g saturated fat; 1% calories from fat; 0 mg cholesterol; 0.2 g protein; 3.1 g total carbohydrates; 2.6 g sugar; 0.1 g fiber; 167 mg sodium; 3 mg calcium; 0.1 mg iron; 0.3 mg vitamin C; 14 mcg beta-carotene; 0.1 mg vitamin E

Recipe from Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.

Balsamic Vinaigrette

Makes 1/4 cup

The mellow flavor of balsamic vinegar is delicious on salads.
2 tablespoons balsamic vinegar
2 tablespoons seasoned rice vinegar

1 tablespoon ketchup
1 teaspoon stone-ground mustard
1 garlic clove, pressed
Whisk vinegars, ketchup, mustard, and garlic together.

Per 1 tablespoon serving: 17 calories; 0.1 g fat; 0 g saturated fat; 3% calories from fat; 0 mg cholesterol; 0.2 g protein; 3.8 g total carbohydrates; 3.3 g sugar; 0.1 g fiber; 175 mg sodium; 4 mg calcium; 0.1 mg iron; 0.8 mg vitamin C; 22 mcg beta-carotene; 0.1 mg vitamin E

Recipe from Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Creamy Dill Dressing

Makes about 1 1/2 cups

This rich-tasting, creamy dressing has no added oil. Its creaminess comes from tofu.

1 12.3-ounce package firm silken tofu
2 tablespoons lemon juice
3 tablespoons seasoned rice vinegar
1 tablespoon cider vinegar
1 teaspoon garlic granules or powder
1/2 teaspoon dried dill weed
1/4 teaspoon salt

Combine all ingredients in a food processor or blender. Blend until completely smooth, 1 to 2 minutes. Store any extra dressing in an airtight container in the refrigerator.

Per 1 tablespoon serving: 12 calories; 0.4 g fat; 0.1 g saturated fat; 28.8% calories from fat; 0 mg cholesterol; 1 g protein; 1.2 g total carbohydrates; 0.9 g sugar; 0 g fiber; 60 mg sodium; 5 mg calcium; 0.2 mg iron; 0.4 mg vitamin C; 1 mcg beta-carotene; 0 mg vitamin E

Recipe from Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Muesli

Makes about 6 1/2-cup servings

Muesli, a European breakfast standard, is made from uncooked grains traditionally soaked in fruit juice overnight. Try this updated morning treat with rolled oats that can be eaten right away.

2 cups rolled oats
1/4 cup chopped almonds
1/2 cup chopped dried fruit (apples, figs, apricots, etc.)
1/2 cup raisins

Combine oats, almonds, dried fruit, and raisins. Leave whole or grind in a food processor for a finer cereal.
To serve, mix with hot or cold fortified soy- or rice milk, fruit juice, or applesauce. Top with fresh fruit if desired, and let stand a few minutes before serving.
Store in an airtight container in the refrigerator.

Apple Cinnamon Oatmeal

Makes 2 1-cup servings

1 cup old-fashioned or quick-cooking oats
2/3 cup apple juice concentrate

1 1/3 cup water
1/2 teaspoon cinnamon
1/2 cup raisins or currants (optional)

Combine oats, apple juice concentrate, water, and cinnamon in a saucepan. Bring to a simmer, then cover and cook three minutes. Remove from heat and stir in raisins or currants, if using. Let stand three minutes before serving.

Per 1-cup serving: 312 calories; 2.9 g fat; 0.5 g saturated fat ; 8.4% calories from fat; 0 mg cholesterol; 7 g protein; 66 g carbohydrate; 32.9 g sugar; 4.7 g fiber; 29 mg sodium; 51 mg calcium; 2.8 mg iron; 2.1 mg vitamin C; 0 mcg beta-carotene; 0.3 mg vitamin E

Recipe from Healthy Eating for Life to Pre vent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.