Daniel Fast Recipes. Bean and Rice Casserole

Transcription

1 Daniel Fast Recipes Bean and Rice Casserole Beans and rice combine to make a complete protein. So this casserole serves as an excellent source of protein during the Daniel Fast. Preheat oven to medium onion, chopped 2 cup uncooked brown rice 1 can red kidney beans (15 1/4-19 oz), drained and rinsed 1 can black beans (15 1/4-19 oz), drained and rinsed 1 can garbanzo beans (15 1/4-19 oz), drained and rinsed 1 can stewed tomatoes (14 1/2-16 oz), drained 1 can chopped mild chilies (4 oz), drained 10 ounces frozen green peas, thawed by placing under running water 1 cup frozen corn, thawed by placing under running water Preparation: In a 5-qt Dutch oven over medium high heat, sauté onion in liquid of your choice (balsamic vinegar, olive oil, water) until tender, stirring occasionally. Add rice; cook while stirring until parched and slightly opaque. Add beans, tomatoes, chilies and 3 1/2 cups of water to rice and onion in Dutch oven and bring mixture to boil. Cover tightly place in oven, baking until rice is tender and liquid is absorbed (around 1 hour for brown rice). Add peas and corn, adjust seasonings, and return to oven until heated through. Yield: four servings These recipes are all from the Daniel Fast Cookbooks available at Daniel-Fast.com

2 Bean Curry and Rice This is an easy recipe and you can adjust the spices to your liking. You might also consider adding mushroom, carrots or other vegetables. 2 tablespoons olive oil 1 large white onion, chopped 1/2 cup dry lentils 2 cloves garlic, minced 3 tablespoons curry powder 1 teaspoon ground cumin 1 pinch cayenne pepper 1 can crushed tomatoes (28 ounce) 1 can garbanzo beans, drained and rinsed (15 ounce) 1 can kidney beans, drained and rinsed (8 ounce) 1/2 cup raisins salt and pepper to taste 8 cups cooked brown rice Preparation: Prepare the brown rice according to package directions so you have enough for 8 servings. Heat the oil in a large pot over medium heat, and cook the onion until tender. Mix in the lentils and garlic, and season with curry powder, cumin, and cayenne pepper. Cook and stir 2 minutes. Stir in the tomatoes, garbanzo beans, kidney beans, and raisins. Season with salt and pepper. Reduce heat to low, and simmer at least 1 hour, stirring occasionally. Yield: eight servings These recipes are all from the Daniel Fast Cookbooks available at Daniel-Fast.com

3 FRESH TASTING BLACK BEANS WITH RICE Prep Time: approx. 20 min. Cook Time: approx. 5 min. Ready in: approx. 25 min. Yields 2 servings ¾ cup uncooked brown rice 2 cups vegetable and herb broth * 1 (15 ounce) can black beans; drain and reserve liquid 2 tablespoons lemon juice 1 tablespoon garlic powder 1½ teaspoons dried cilantro Directions: Bring a medium size pot of water to a boil; add rice. Bring back to a boil, and then reduce heat to simmer. Let rice simmer until done. Place beans and rice in a medium size saucepan. Heat over a medium heat, stirring frequently. Stir in reserved bean liquid as needed. Remove pan from heat and stir in lemon juice, garlic powder and cilantro. Let sit a moment, and stir in fresh oregano. Serve immediately. GARBANZO STIR-FRY This garbanzo bean and veggie stir-fry is great because you can add as many or as few ingredients as you like. Prep Time: approx. 15 min. Cook Time: approx. 30 min. Ready in: approx. 45 min. Yields 4 servings Ingredient: 2 tablespoons olive oil 1 tablespoon chopped fresh oregano 1 tablespoon chopped fresh basil 1 clove garlic, crushed Ground black pepper to taste 1 (15 ounce) can garbanzo beans, drained and rinsed 1 large zucchini, halved and sliced ½ cup sliced mushrooms 1 tablespoon chopped fresh cilantro 1 tomato, chopped

4 Directions: Heat oil in a large skillet over medium heat. Stir in oregano, basil, garlic, and pepper. Add the garbanzo beans and zucchini, stirring well to coat with oil and herbs. Cook, covered, for 10 minutes, stirring occasionally. Stir in mushrooms and cilantro, and cook until tender, stirring occasionally. Place the chopped tomato on top of the mixture. Cover, and let the tomatoes steam for a few minutes, but don't let them get mushy. Serve immediately. EASY SPICED BROWN RICE WITH CORN An easy-to-prepare rice dish with frozen corn kernels seasoned with cumin and cilantro. Prep Time: approx. 5 min. Cook Time: approx. 1 hr. Ready in: approx. 1 hr., 5 min. Yields 6 servings 2 cups water 1 cup brown rice 1 tablespoon olive oil 1 cup frozen corn kernels ½ teaspoon dried cilantro ½ teaspoon cumin seed Directions: In a saucepan, mix the water, rice, olive oil and bring to a boil. Mix in the corn, cilantro, and cumin. Reduce heat, cover, and simmer 45 to 60 minutes, until the liquid has been absorbed.

5 Prep Time: approx. 10 min. Cook Time: approx. 1 hr. Ready in: approx. 1 hr., 10 min. Yields 8 servings 1 cup brown rice 2 cups vegetable broth * 1 teaspoon garlic powder 1 teaspoon onion powder OVEN BROWN RICE Directions: Preheat oven to 350ºF (175ºC). In a 2-quart casserole dish, mix together rice, vegetable broth, garlic powder and onion powder. Bake uncovered in preheated oven for 60 minutes, until Garden Vegetable Soup This recipe calls for fresh vegetables, but substitute with frozen varieties if they are not available. By the way, tests show that frozen vegetables actually retain more of their vitamins and minerals because they are frozen so soon after harvesting. 4 tablespoons olive oil 2 cups chopped leeks, white part only (from approximately 3 medium leeks) 2 tablespoons finely minced garlic Salt 2 cups carrots, peeled and chopped into rounds (approximately 2 medium) 2 cups peeled and diced potatoes 2 cups fresh green beans, broken or cut into 3/4-inch pieces

6 2 quarts vegetable broth 4 cups peeled, seeded, and chopped tomatoes 2 ears corn, kernels removed 1/2 teaspoon freshly ground black pepper 1/4 cup packed, chopped fresh parsley leaves 1-2 teaspoons freshly squeezed lemon juice Preparation: Heat the olive oil in large, heavy-bottomed stockpot over mediumlow heat. Once hot, add the leeks, garlic, and a pinch of salt and sweat until they begin to soften, approximately 7 to 8 minutes. Add the carrots, potatoes, and green beans and continue to cook for 4 to 5 more minutes, stirring occasionally. Add the stock, increase the heat to high, and bring to a simmer. Once simmering, add the tomatoes, corn kernels, and pepper. Reduce the heat to low, cover, and cook until the vegetables are fork tender, approximately 25 to 30 minutes. Remove from heat and add the parsley and lemon juice. Season, to taste, with kosher salt. Serve immediately. Yield: 6 servings These recipes are all from the Daniel Fast Cookbooks available at Daniel-Fast.com Greek Vegetable Stew The Orthodox Greeks enter partial fasts as part of their religious practices. This recipe is one that s handed down and common among Greek families. 2 tablespoons oil 2 onions, chopped 1 pound green string beans, broken in half 1 package frozen or fresh spinach

7 4 cups water 6 zucchini, chunked 4 yellow squash, chunked 2 cups celery leaves 4 tomatoes, quartered 1 teaspoon salt 8 slices lemon 1 tablespoon dried oregano 3 tablespoons fresh basil 2 cloves chopped garlic 2 tablespoons lemon juice Preparation: Lightly brown onions in a hot dry skillet in 2 tablespoons oil. Add oregano and garlic, cook 1 minute. Add 4 cups water and tomatoes. Cook 10 minutes. Add remaining ingredients. Cook covered for 40 minutes, stirring occasionally. Serve with a lemon slice in each bowl. Yield: eight servings These recipes are all from the Daniel Fast Cookbooks available at Daniel-Fast.com INSANELY EASY VEGETARIAN CHILI This chili is sooo easy to make. You can pretty much throw whatever you have into the pot and it'll be great. (I added some leftover salsa once.) It's very colorful, not to mention delicious. Prep Time: approx. 25 min. Cook time: 30 min. Ready in: approx. 55 min. Yields 8 servings

8 1 tablespoon olive oil 1 cup chopped onions ¾ cup chopped carrots 3 cloves garlic, minced 1 cup chopped green bell pepper 1 cup chopped red bell pepper ¾ cup chopped celery 1 tablespoon chili powder 1½ cups chopped fresh mushrooms 1 (28 ounce) can whole, unsalted, peeled tomatoes with liquid, chopped 1 (19 ounce) can kidney beans with liquid 1 (11 ounce) can whole unsalted kernel corn, undrained 1 tablespoon ground cumin 1½ teaspoons dried oregano 1½ teaspoons dried basil Directions: Heat oil in a large saucepan over medium heat. Sauté onions, carrots, and garlic until tender. Stir in green pepper, red pepper, celery, and chili powder. Cook until vegetables are tender, about 6 minutes. Stir in mushrooms, and cook 4 minutes. Stir in tomatoes, kidney beans, and corn. Season with cumin, oregano, and basil. Bring to a boil, and reduce heat to medium. Cover, and simmer for 20 minutes, stirring occasionally. Guacamole Blend ripe avocados in a food processor with juice from 1 large lime, 2 cloves garlic, 1 roma tomato and a dash of salt. If you like spice, you can add 1/4 of a jalapeno pepper seeded. Serve on black beans, portobello mushrooms or use as a dip with vegetables.

9 Baked Apples or Pears Slice a pear or apple in half. Use a grapefruit spoon to scoop out the seeds and the tough, center portion. Place halves, skin side down, in a glass baking dish. Brush with ½ teaspoon pure maple syrup and sprinkle with cinnamon. Microwave for 10 minutes or until tender. Serve warm. Preparation time: 10 min. Yields 3 servings 1 banana (not frozen) 1 apple 1 orange 2 handfuls grapes 3 strawberries (frozen) 8 ice cubes SHAKES AND SMOOTHIES FRUIT FANTASY Directions: Wash, cut fruit and place in blender. Add ice and blend on high for 2-3 minutes. Makes a wonderfully refreshing whole fruit drink. I varied some fruits seasonally for different tastes. This was actually pretty good I did not put in the orange though and instead of using strawberries, I used blueberries. Yummy! This fruit shake is really good. It's fast, easy, delicious and simple. If your fruits are fresh, it's even better. So far, it's my favorite breakfast shake! Go ahead, give it a try! Y'all will love it! Yields 1 to 2 servings 1 cup apple juice 2 bananas, halved ½ to ¾ cup strawberries ¼ cup soymilk ISIS' SISSY GROOVY SMOOTHIE

10 Directions: Put all ingredients in blender. Blend for seconds, or until desired consistency. Preparation time: 10 min Yields 6 servings MANDEE'S SPRING SMOOTHIE ½ ripe cantaloupe 2 ripe kiwis 20 fresh strawberries 3 slices unsweetened pineapples 1/3 cup unsweetened pineapple juice 4 cubes ice Directions: Peel and cut all fruits into chunks and place into blender. Add juice and blend until smooth. Add ice and blend again. This is a great drink for a quick pick-me-up, or as a breakfast drink. You could also freeze it to make an ice treat for the children. PURPLE MONSTROSITY FRUIT SMOOTHIE This is a great smoothie for breakfast - and sometimes dinner! You can substitute the orange juice with any mix of juices or even soy milk! The soy milk adds more of a milk shake quality than the juice does. Prep Time: approx. 5 min. Ready in: approx. 5 min. Yields 4 to 6 servings 2 frozen bananas, skins removed and cut in chunks ½ cup frozen blueberries 1 cup orange juice 1 teaspoon vanilla extract (optional)

11 Directions: Place bananas, blueberries and juice in a blender, puree. Use vanilla to taste. Use more or less liquid depending on the thickness you want for your smoothie. Prep Time: approx. 15 min. Cook Time: approx. 30 min. Ready in: approx. 45 min. Yields 6 servings 2½ pounds baking potatoes 1 teaspoon olive oil 1 pinch ground cayenne pepper OVEN FRIES Directions: Preheat oven to 450ºF (230ºC). Line a baking sheet with foil, and coat well with vegetable cooking spray. Scrub potatoes well and cut into ½ inch thick strips. In a large mixing bowl toss potatoes with oil and red pepper. Spread on baking sheet in one layer. Bake for 30 minutes. Serve immediately. Prep Time: 20 min. Cook Time: 15 min. Yields 4 servings BROCCOLI AND GREEN BEANS 8 cups broccoli florets (about 1½ pounds) ½ pound green beans 2 tablespoons cup extra-virgin olive oil 2 cloves garlic, sliced thin ½ teaspoon crushed red pepper flakes, plus more if desired Sea salt and freshly ground black pepper

12 Directions: In a large pot, bring 6 quarts of salted water to a boil. Have ready a large bowl of ice water. Place broccoli into pot and cook for 2 minutes. You just want to parboil the broccoli at this point since you will sauté it later on. Using a spider strainer, remove broccoli from pot and shock it in a bowl of ice water. When broccoli is completely cool, place it in a colander and allow to drain. Refresh the bowl of ice water. Bring the water back to a boil. Add green beans and cook for 4 minutes. Like the broccoli, you just want to parboil the green beans. Remove green beans from pot with spider strainer and add to ice water. When green beans are completely cool, add them to the colander and allow to drain. In a large sauté pan, heat olive oil. When almost smoking, add the garlic and sauté for about 45 seconds. When the garlic starts to brown, remove immediately and discard. Overcooking the garlic will impart a very bitter taste to the dish. Add the red pepper flakes, broccoli and green beans to the pan and cook for 5 minutes. Season with salt and pepper. Serve immediately. Southwest Corn and Black Bean Salad This bean, corn and nuts in this salad combine to create 19 grams of protein per serving. This is a very flavorful salad and easy to make ahead. 1 ½ cups corn kernels (fresh or frozen) 1/3 cup pine nuts 1/4 cup lime juice 2 tablespoons extra-virgin olive oil 1/4 cup chopped fresh cilantro 2 (14.5 ounce) cans black beans, rinsed 2 cups shredded red cabbage 1 large tomato, diced 1/2 cup minced red onion

13 Preparation: Place pine nuts in a small dry skillet over medium-low heat and cook, stirring, until fragrant and lightly browned, 2 to 4 minutes. Whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add the corn, pine nuts, beans, cabbage, tomato and onion; toss to coat. Refrigerate until ready to serve. Freshly ground pepper and salt to taste just before serving. Yield: four servings These recipes are all from the Daniel Fast Cookbooks available at Daniel-Fast.com Sauce: 1 (28-oz) can diced tomatoes 2 cloves garlic 1/2 TB dried basil 1/2 TB dried oregano 1/2 TB dried parsley 1 tsp salt Spinach Zucchini Casserole 2-3 medium zucchini, sliced into 1/2" rounds 3 cups packed fresh spinach, stems removed 1 cup sliced onion Cooked brown rice, lentils, or quinoa Preheat oven to 350 F. Pour tomatoes into small saucepan, and add garlic, basil, oregano, parsley, and salt. Simmer about 10 minutes. While sauce is cooking, prepare vegetables. Use an olive-oil spray to lightly coat a 9x13 casserole dish (or simply rub bottom with olive oil). Place zucchini rounds on bottom of dish, stacking extra rounds to make a second layer, if needed. Spread spinach leaves and onion slices on top of zucchini. When sauce is done, pour sauce over all, making sure vegetables are coated with tomatoes and their juice. Bake minutes, or until zucchini is tender. Stir well before serving with cooked brown rice, lentils, or quinoa.

14 Serve alone as a side dish. Add shredded carrots, mushrooms, olives, or yellow squash. Stir Fry Vegetables with Brown Rice You will end up having a couple meals that you really enjoy and you will make over and over again during your fast. This recipe will likely be one of them! Not only is it very appetizing in its colorful presentation, but it is filling and tasty. Change the recipe to your own liking and with what you have available, but don t skimp on the vegetables as that s what makes this recipe unique and satisfying 1 tablespoon sesame oil 3 green onions, finely chopped 3 tablespoons fresh ginger, minced 4 cups fresh broccoli, chopped ½ pound fresh green beans, chopped 2 carrots, peeled and sliced on diagonal 2 cloves garlic, minced 4 cups greens, chopped (kale, bok choy, spinach, collards, etc) 1 can sliced water chestnuts, drained 3 cups cooked brown rice 2 tablespoons soy sauce 1 ½ cups peas (if frozen run under water to thaw) ½ cup toasted sliced almonds Preparation: Heat a deep skillet or wok over medium heat for about 1 minute. Add oil and heat for 1 minute. Add green onions and ginger. Sauté for 5 minutes. Add broccoli, green beans, carrots, and garlic. Stir fry for 8-10 minutes.

15 Add greens and toss for about 2 minutes or until greens are wilted. Stir in water chestnuts, brown rice, soy sauce, peas and almonds. Serve as complete meal. Yield: four servings Tip: Serve this dish as a complete main dish along with a side of sliced fruit such as oranges, pineapple or mango. This is also a great recipe to double and then use the leftovers for lunch. Merely heat in the microwave or eat at room temperature. These recipes are all from the Daniel Fast Cookbooks available at Daniel-Fast.com VEGAN CHUNKY CHILI If you are entertaining mixed palettes, this meal will satisfy all tastes. A from-scratch chili that uses many different vegetables as well as beans, lentils and tofu to provide that 'full' feeling that chili with meat offers. Add fresh parsley and basil to taste, if desired. I prefer to let the chili sit overnight in the refrigerator before serving. Prep Time: approx. 20 min. Cook Time: approx. 4 hrs. Ready in: approx. 16 hrs. 20 min. Yields servings ½ cup dry kidney beans, soaked overnight ½ cup dry white beans, soaked overnight ½ cup dry brown lentils, soaked overnight 6 cups chopped fresh tomatoes 6 cups water 1 cup chopped fresh mushrooms ½ cup chopped green bell pepper ½ cup chopped red bell pepper ½ cup fresh green beans ½ cup chopped celery

16 ¼ onion, chopped ¼ red onion, chopped ¾ cup extra firm tofu, drained, crumbled Black pepper to taste Onion powder to taste Garlic powder to taste Chili powder Directions: Drain and rinse kidney beans, white beans and lentils. Combine in a large pot and cover with water; boil over medium-high to high heat for 1 hour, or until tender. Meanwhile, in a large saucepan over high heat, combine tomatoes and water; bring to a boil. Reduce heat to low and simmer, uncovered, for 1 hour, or until tomatoes are broken down. Stir the tomatoes into the beans and add mushrooms, green bell pepper, red bell pepper, green beans, celery, onions and tofu. Season with salt, pepper, onion powder, garlic powder and chili powder to taste and simmer for 2 to 3 hours, or until desired consistency is reached. Thick and Creamy Corn-Potato Soup 6 ears corn (cut off the cob) 6 medium-large red potatoes (chopped in 1/2 inch pieces) 6 carrots (finely chopped) 1 medium-large onion (finely chopped) 2 green peppers (finely chopped) 2 bay leaves 3 teaspoons thyme 2 teaspoons marjoram 3 teaspoons cumin 2 teaspoons sea salt 2 teaspoons pepper 3 32oz. boxes of vegetable broth Water, as necessary Put vegetables and spices in a large soup pot. Cook on medium heat, stirring occasionally for 15 minutes. Add broth and maintain a light boil. Cook 45 minutes to 1 hour. Remove from heat. Blend 3/4 of the soup mixture in a blender in batches. Put blended soup in a large bowl or container until the blending process is complete. Pour the blended soup back into the pot. Add water to thin and obtain the desired consistency. Heat through and serve. Serves 8-10 generously.

17 Tomato Basil Soup 12 Vine Ripe Tomatoes 1 Package Cherry Tomatoes 2 1/2 Cups Fresh Carrot Juice (or Odwalla available in juice section) 1 Large Ripe Avocado 2 Yellow Onions (chopped) 4 Cloves Garlic (chopped) 5 Stems Fresh Basil 2 Tablespoons Pure Honey 1 Bay Leave 1 teaspoon Oregano 1 teaspoon Sea Salt 1 Tablespoon Red Pepper Flakes 2 Tablespoons Olive Oil Cook onion and garlic in olive oil until tender. Cut tomatoes and avocado in quarters and place all ingredients in blender and blend on low speed for one minute. Continue to blend on high for an additional minute until creamy. Pour into large soup bowl or crock pot and cook on medium low for 2 to 3 hours.