• ▢ 4 cups frozen soy-protein burger crumbles from two 12-oz packages
• ▢ 1 medium onion finely chopped (1⁄2 cup)
• ▢ 11 ⁄2 cups ketchup
• ▢ 1 ⁄2 cup water
• ▢ 2 tablespoons packed brown sugar
• ▢ 2 tablespoons white vinegar
• ▢ 1 tablespoon yellow mustard
• ▢ 1 ⁄2 teaspoon pepper
• ▢ 1 ⁄4 teaspoon salt
• ▢ 16 sandwich buns split

CHILI

• ▢ 1 can 15 oz dark red kidney beans, drained
• ▢ 1 can 15 to 16 oz spicy chili beans, undrained
• ▢ 1 can 15 oz pinquito beans, undrained
• ▢ 1 can 14.5 oz chili-style chunky tomatoes, undrained
• ▢ 1 large onion chopped (1 cup)
• ▢ 2 to 3 teaspoons chili powder
• ▢ ⅛ teaspoon ground red pepper cayenne

SPICY TORTILLAS STRIPS

• ▢ 3 corn tortillas 6 inch
• ▢ 1 tablespoon vegetable oil
• ▢ Dash ground red pepper cayenne

• ▢ 1 bag 16 oz dried black beans (2 cups), sorted, rinsed
• ▢ 10 cups water
• ▢ 1 tablespoon olive or vegetable oil
• ▢ 1 large onion chopped (1 cup)
• ▢ 6 cloves garlic finely chopped
• ▢ 4 cups water
• ▢ 1 can 14.5 oz diced tomatoes with green chiles, undrained
• ▢ 1 cup hickory barbecue sauce
• ▢ 1 chipotle chile in adobo sauce finely chopped, plus 1 teaspoon adobo sauce (from 11-oz can)
• ▢ 2 cups frozen soy-protein burger crumbles
• ▢ 1 medium green or red bell pepper chopped (1 cup)
• ▢ ¼ cup chopped fresh cilantro

• ▢ 1 bag 16 oz dried green split peas (2 cups), sorted, rinsed
• ▢ 6 cups water
• ▢ ½ cup dry sherry if desired
• ▢ 1 large dark-orange sweet potato peeled, chopped (2 cups)
• ▢ 1 large onion chopped (1 cup)
• ▢ 4 cloves garlic finely chopped
• ▢ 1 tablespoon salt
• ▢ 3 cups firmly packed chopped fresh spinach leaves
• ▢ 1 cup half-and-half
• ▢ 2 tablespoons chopped fresh dill weed
• ▢ Freshly ground pepper to taste

• ▢ 1 cup uncooked pearl barley
• ▢ 1½ cups vegetable juice
• ▢ ½ teaspoon salt
• ▢ ¼ teaspoon pepper
• ▢ 2 medium stalks celery sliced (1 cup)
• ▢ 1 medium bell pepper chopped (1 cup)
• ▢ 1 medium onion chopped (1⁄2 cup)
• ▢ 1 can 14 oz vegetable broth
• ▢ 4 medium green onions sliced (1⁄4 cup)
• ▢ ¼ ⁄4 cup pine nuts toasted*

• ▢ 3 medium carrots sliced (11⁄2 cups)
• ▢ 1 medium onion chopped (1⁄2 cup)
• ▢ 1 cup water
• ▢ 2 teaspoons sugar
• ▢ 1 teaspoon Italian seasoning
• ▢ ½ teaspoon salt
• ▢ ¼ teaspoon pepper
• ▢ 1 can 28 oz organic diced tomatoes, undrained
• ▢ 1 can 15 oz garbanzo beans, drained, rinsed
• ▢ 1 can 6 oz Italian-style tomato paste
• ▢ 2 cloves garlic finely chopped
• ▢ 1½ cups frozen cut green beans thawed
• ▢ 1 cup uncooked elbow macaroni 31⁄2 oz
• ▢ ½ cup shredded Parmesan cheese 2 oz

STEW

• ▢ 1 lb dried lentils 2 cups, sorted, rinsed
• ▢ 3 cups water
• ▢ 1 teaspoon ground cumin
• ▢ 1 teaspoon salt-free seasoning blend
• ▢ 3 medium carrots thinly sliced (11⁄2 cups)
• ▢ 1 medium yellow or red bell pepper cut into 1-inch pieces
• ▢ 1 medium onion chopped (1⁄2 cup)
• ▢ 1 can 14.5 oz diced tomatoes with green chiles, undrained
• ▢ 1 can 14 oz vegetable broth

DUMPLINGS

• ▢ 1 ⁄2 cup all-purpose flour
• ▢ 1 ⁄2 cup yellow cornmeal
• ▢ 1 teaspoon baking powder
• ▢ ¼ teaspoon salt
• ▢ ¼ cup fat-free skim milk
• ▢ 2 tablespoons canola oil
• ▢ 1 egg or 2 egg whites slightly beaten

• ▢ 3 cups cubes 1 inch peeled dark-orange sweet potatoes
• ▢ 1 small onion finely chopped (1⁄4 cup)
• ▢ 1½ cups ready-to-eat baby-cut carrots
• ▢ ¾ cup dried lentils sorted, rinsed
• ▢ 2 teaspoons olive or vegetable oil
• ▢ 1 tablespoon curry powder
• ▢ 1 teaspoon ground cumin
• ▢ ½ teaspoon salt
• ▢ ¼ teaspoon pepper
• ▢ 1 teaspoon finely chopped gingerroot
• ▢ 1 clove garlic finely chopped
• ▢ 1 can 14 oz vegetable broth
• ▢ 1½ cups frozen cut green beans thawed
• ▢ ½ cup plain fat-free yogurt from 2-lb container

• ▢ 2 cans 14.5 oz each organic diced tomatoes with Italian herbs, undrained
• ▢ 4 medium red potatoes cut into 1⁄2-inch pieces
• ▢ 4 medium stalks celery cut into 1⁄2-inch pieces (2 cups)
• ▢ 3 medium carrots cut into 1⁄2-inch pieces (11⁄2 cups)
• ▢ 2 medium parsnips peeled, cut into 1⁄2-inch pieces
• ▢ 2 medium leeks cut into 1⁄2-inch pieces
• ▢ 1 can 14 oz vegetable broth
• ▢ ½ teaspoon salt
• ▢ ½ teaspoon dried thyme leaves
• ▢ ½ teaspoon dried rosemary leaves
• ▢ 3 tablespoons cornstarch
• ▢ 3 tablespoons cold water

SOUP

• ▢ 12 ⁄3 cups chopped onions about 3 medium
• ▢ 1 tablespoon dried minced garlic
• ▢ 2 bags 1 lb each frozen sliced carrots, thawed
• ▢ 1 to 2 tablespoons curry powder
• ▢ 1 ⁄8 teaspoon crushed red pepper flakes
• ▢ 1 ⁄4 teaspoon salt
• ▢ 1 carton 32 oz reduced-sodium vegetable broth (4 cups)
• ▢ 1 cup half-and-half

GARNISHES, IF DESIRED

• ▢ Chopped dry-roasted peanuts
• ▢ Chopped fresh cilantro or parsley