Super savory breakfasts.

SAVORY BREAKFAST HAVE ALWAYS HAD A certain appeal and popularity around the world. For centuries the Japanese have started their day with miso soup and simple side dishes of whole grains and vegetables. When visiting India, you might be served dosas (bean and rice pancakes) with dahl (a lentil or split pea dish) in the morning. You can get uppama in South India--a savory semolina cereal with spices and vegetables. And traditional Egyptian breakfast fare is ful medames, small fava beans simmered in garlic with lemon juice and spices. Mung beans are consumed in many parts of Asia; socca, a garbanzo flour flatbread, is sold by street vendors in Nice, France; and sweetened beans are a favorite in Peru.

A traditional breakfast in the United States almost always involves eggs, dairy products, and meat. Though it's well known that a good breakfast can influence your energy level all day, such conventional fare is a source of unnecessary fat and cholesterol in any healthy diet plan. If you're looking for a lean, filling meal that will see you through to lunch, combining beans, tempeh, or tofu with complex carbohydrates makes perfect sense.

To jumpstart your day, keep your pantry filled with foods that will make tasty additions to vegan-friendly breakfast dishes. Baked beans, for example, can be heated and eaten over cornbread or whole grain English muffins. Canned beans can be used with artichokes, peppers, corn, pineapple, chilis, or olives and tossed into what I call refried grains--whole grains sauteed for a few minutes in a non-stick frying pan. With pasta sauce or salsa, you can create a healthy breakfast pizza combining beans and veggies to top an English muffin. And red lentils take only about 15 minutes to prepare; all you need is some stock or water to cook them. Add a bit of garlic or ginger with some diced carrots, and cook until carrots and lentils are done. Sprinkle with a bit of lemon, lime, or orange juice.

Also, consider the potential of last night's leftovers. Those baked beans might go well with corn and sweet potatoes for an intriguing morning casserole. Or how about turning yesterday's kale, carrots, or squash into a creamy soup, enhanced with silken tofu and whole grain croutons. A good friend freezes a week's worth of breakfast burritos made with leftover beans, pilafs, and casseroles, and she takes one with her to eat at work each day.

Peruse the recipes below and change them to suit your tastes or pantry items if you like. Short-order breakfast cooking is all about making changes. So what are you waiting for? Drop the sweet and go for savory breakfast options for a week.

CURRIED POTATOES AND YAMS
WITH HUMMUS IN PITA BREAD
(Serves 4)

This is a perfect take-along breakfast for those mornings
when you have to run and then eat at work. I sometimes
use this recipe with hummus I have on hand from the
dell You can also use heated canned refried beans spiced
with salsa instead of hummus.

HUMMUS

  1 can chickpeas (about 2 cups), drained and rinsed
1/4 cup tahini (sesame paste)
Juice of 1 lemon
1/2 Tablespoon sugar (Use your favorite vegan variety.)
1/2 teaspoon ground cumin
Pinch of cayenne
Salt to taste

CURRIED POTATOES

    2 medium red or while potatoes, cut into chunks (about 2 1/2 cups)
    1 small yam, cut into small chunks (about 1 cup)
1 1/2 Tablespoons oil
    1 small onion, chopped
    2 teaspoons curry powder
  1/2 Tablespoon chopped bottled hot pepper, such us Pepperoncini
      (optional)
    4 slices pit. bread
Washed spinach or romaine lettuce leaves (optional)

Blend all ingredients for the hummus except salt
together in a blender or a food processor. Blend until
creamy. Add salt to taste.

Steam potatoes and yams for 10 minutes or until
potatoes are tender. Remove from
heat, rinse with cool water, and
set aside.

Heat a heavy skillet over medium
heat. Add oil and onions. Stir
and cook until onions are soft.
Add curry powder and peppers,
then stir. Add the potatoes and
sweet potatoes. Stir to coat the
potatoes.

Spoon some hummus into
each pita bread. Add a layer of
potatoes and some spinach or
romaine lettuce, if desired.

Total calories per serving: 480
Carbohydrates: 76 grams
Sodium: 500 milligrams
Fat: 15 grams
Protein: 14 grams
Fiber: 10 grams

QUINOA-MILLET PILAF
WITH WINTER SQUASH
(series 6)

My squash of choice for this recipe
is delicata (also called sweet potato
squash or peanut squash), the slender
golden and green winter squash
that is so versatile and easy to cook.
Butternut squash also works well in
this recipe.

Toast the pine nuts in a heavy
skillet over medium heat, stirring
constantly until the color changes
and they smell toasted. In place of
pine nuts, you can use a few ounces
of steamed tempeh, cut into small
chunks, if you like.

2 1/2 cups water, divided
  1/2 cup millet, rinsed well
  1/2 cup quinoa, rinsed well
Pinch of salt
  1/2 Tablespoon oil
    1 teaspoon cumin
  1/2 teaspoon cinnamon
  1/4 teaspoon cardamom
  1/4 teaspoon turmeric
1 1/2 cups delicata or butternut squash,
seeded, washed (not peeled), and cut
into about 1-inch chunks
  1/2 cup canned kidney beans, drained
Juice and zest of 1 orange (about 1/4 cup
     juice)
Salt and pepper to taste
  1/2 cup toasted pine nuts (or steamed
      tempeh cut into small pieces)
Chopped parsley or cilantro for garnish

Bring 2 cups of the water to a boil
in a small saucepan. Add millet,
quinoa, and a pinch of salt. Cover,
reduce heat, and simmer for 15
minutes. While grains cook, heat
a skillet over medium heat. Add
oil and spices, stir and cook for
1 minute, then add squash and
1/2 cup water. Cover and steam
squash until soft, about 10-12
minutes. Remove cover. Stir in
grains. Add kidney beans, orange
juice, zest, and salt and pepper
to taste. Continue to cook until
beans are heated. Blend in toasted
pine nuts or steamed tempeh.
Garnish with parsley or cilantro.

Total calories per serving: 230
Carbohydrates: 32 grams
Sodium: 80 milligrams
Fat: 9 grams
Protein: 8 grams
Fiber: 4 grams

INDIVIDUAL
BREAKFAST PIZZAS
(Serves 4)

English muffin pizzas with beans,
mushrooms, and greens are a fun
breakfast for people on the go in the
morning. I use a pressure cooker to
cook soaked, dried beans in just 8
minutes. Chard or spinach makes
the dish look nice, and both cook
quickly. You can also use baby spinach,
which is done in no time at all.

  1 Tablespoon oil
1/2 cup chopped onion
  2 teaspoons basil
  1 clove garlic, pressed (optional)
1/4 teaspoon crushed red pepper flakes
    (optional)
1/2 teaspoon oregano
One 15-ounce can diced tomatoes
1/2 cup hot water
  2 cups sliced mushrooms
  1 cup dried red beans, soaked overnight
(or use 2 cans drained, rinsed red beans)
  2 caps finely chopped Swiss chard (or use
spinach or baby spinach)
Salt to taste
  4 vegan English muffins, split

Heat the pressure cooker over
medium heat, without the lid.
Add oil and onions and cook until
soft. Remove pressure cooker from
heat and add basil, garlic, pepper
flakes (if desired), oregano, tomatoes,
water, mushrooms, and red
beans. Secure the pressure cooker
lid in place and bring up to pressure.
Cook for 8 minutes. Use
quick release by running room-temperature
water over the lid
so the pressure will come down
quickly. Return to stovetop. Add
Swiss chard and cook until soft
but not overcooked.

For the stovetop version using
canned beans, heat a heavy skillet
over medium heat. Add oil, onions,
and mushrooms; cover with a lid;
and cook until soft, adding a little
water, if necessary. When onions
and mushrooms are soft, add
basil, garlic, pepper flakes, oregano,
tomatoes, mushrooms, and
canned red beans. (Omit the
water for the stovetop version.)
Cook for about 8 minutes, add
Swiss chard, stir, and cook until
soft--about 5 to 7 minutes.

For both versions, stir in salt
to taste. Toast English muffins.
Spoon beans over toasted muffin
halves and enjoy. If you find the
beans too soupy, use a slotted
spoon for a thicker consistency.

Total calories per serving: 390
Carbohydrates: 62 grams
Sodium: 630 milligrams
Fat: 8 grams
Protein: 18 grams
Fiber: 16 grams

ORANGE-GINGER
RED LENTILS
(Serves 2)

Sometimes, you can find interesting
flavors of vinegar at a farmers' market.
Lavender and raspberry vinegars
are favorites over breakfast lentils
at our house. Wasabi powder, which
tastes a bit like horseradish, can be
found in Asian markets and natural
foods stores.

1/2 cup red lentils
3/4 cup water
3/4 cup diced carrots
  1 Tablespoon frozen orange juice concentrate
    (or use another flavor, such as
    apple or raspberry)
Dash of wasabi powder or cayenne
    (optional)
  1 Tablespoon grated ginger
1/2 cup soymilk
Dash of salt
About 1 Tablespoon rice vinegar or your
    own favorite vinegar

Combine lentils, water, carrots,
orange juice concentrate, and
cayenne or wasabi powder in a
small saucepan. Squeeze grated
ginger over the lentils. Discard the
pulp. Stir and cook until lentils
begin to get soft. Add soymilk and
continue to cook until lentils get
mushy and thick. Add a dish of
salt and drizzle rice vinegar over
the lentils before serving.

Total calories per serving: 210
Carbohydrates: 38 grams
Sodium: 45 milligrams
Fat: 2 grams
Protein: 13 grams
Fiber: 9 grams

SCRAMBLED TOFU
(Serves 2)

The easiest breakfast of all, and you
can vary it every day. Turmeric adds
color, and arrowroot sprinkled on top
while cooking gives the tofu a more
egg-like consistency.

  8 ounces firm or extra firm tufo
1/4 teaspoon turmeric
  1 Tablespoon arrowroot (found in natural
foods stores and Asian markets)
2-3 Tablespoons salsa

Heat a non-stick skillet over medium
heat. Crumble tofu into pan,
and add turmeric, arrowroot, and
salsa. Stir and cook for about 5
minutes.

Total calories per serving: 110
Carbohydrates: 8 grams
Sodium: 80 milligrams
Fat: 5 grams
Protein: 9 grams
Fiber: <1 gram

VARIATIONS:

There are many options for
changing this scramble. Add any
interesting leftover whole grains
or vegetables to your scramble.
You can drop the salsa and add
1 teaspoon cumin and 1 teaspoon
curry powder. Or you can
try 1/2 teaspoon cumin, 1/2 teaspoon
oregano, a bit of frozen
corn, and some canned chipotle
chili in adobo sauce (found in the
grocery store). You can also add
a couple teaspoons of nutritional
yeast for a cheesy flavor.

EARLY RISER MARINATED
TOFU SANDWICH
(Serves 2)

Marinate the tofu overnight for this
recipe. Tofu absorbs a marinade better
if you press out excess water first.
To press tofu, set a block of tofu on
a plate and place a number of plates
on top of it for about 10 minutes.
Then, slice and marinate tofu.
Light and dark (or toasted) sesame
oil can be found in natural foods
stores and some supermarkets.

    8 ounces extra firm tofu
  1/4 cup orange juice
    2 Tablespoons lime juice
    1 Tablespoon lemon juice
    2 Tablespoons say sauce
1 1/2 Tablespoons light sesame oil
  1/2 teaspoon dark (or toasted) sesame oil
    1 teaspoon sweetener, such as maple syrup
    1 teaspoon grated flesh ginger
Dash of hot sauce, such as Tabasco
   4 slim whole grain bread or vegan
      English muffins
Mustard or vegan mayonaise (your condiment
      of choice)
Sliced tomatoes and pickles
Lettuce or spinach leaves

Drain tofu and press the water
out of it. While tofu is being
pressed, combine the juices, soy
sauce, sesame oils, sweetener,
ginger, and hot sauce for the
marinade. Drain the water off
pressed tofu and cut tofu into
4 slices. Place in a shallow glass
or stainless steel baking dish.
Pour marinade over tofu. Cover
and marinate tofu overnight in
the refrigerator.

Heat a non-stick skillet over
medium heat. Cook tofu for 3-5
minutes on each side or until heated
through. Spread whole grain
bread with your choice of condiments,
and top with tomatoes,
pickles, and spinach leaves.

Total calories per serving: 380
Carbohydrates: 37 grams
Sodium: 1,280 milligrams
Fat: 20 grams
Protein: 18 grams
Fiber: 2 grams

GLORIOUS GREENS
BISQUE WITH STEAMED
TEMPEH
(Serves 4)

When one of my friends mentioned
she likes soup for breakfast, I realized
there are soup for who would
love nothing more than to start the
day with a warming soup. Make
this soup year-round using various
greens--one of my favorite versions
was made with nettles. If you would
like a thicker soup, puree with
about 1 cup silken tofu.

4-6 cups finely chopped packed greens
     (use collards, kale, or Swiss chord)
   3 cups water
   1 Tablespoon fleshly grated ginger
1/4 cup peanut butter
    Salt and pepper to taste
  4 ounces tempeh
1/2 Tablespoon law-sodium soy sauce
  1 cup cooked leftover vegetables (optional)
  1 Tablespoon lemon juice, lime juice, or
    rice vinegar
  2 slices whale grain brood, toasted and cot
    into small cubes

Place greens, water, and ginger in
a large saucepan. Bring to a boil,
then reduce heat and simmer until
greens are very tender. This should
take 10-15 minutes. Remove from
heat and let cool. Blend peanut
butter, salt, and pepper with the
greens and water, adding about
1 1/2 cups at a time. Return to
saucepan and heat gently.

While soup cooks, steam tempeh
in a steamer basket for 15
minutes. Remove from heat and
drizzle soy sauce over tempeh.
Cut into small cubes and add to
soup. Stir in leftover vegetables,
if desired. Add lemon juice and
top each serving with toasted
whole grain bread cubes.

Total calories per serving: 190
Carbohydrates: 16 grams
Sodium: 290 milligrams
Fat: 11 grams
Protein: 11 grams
Fiber: 6 grams

BALSAMIC WHITE BEANS
AND GREENS WITH WHOLE
GRAIN TORTILLAS
(serves 4)

* Pictured on the cover. This easy
dish cooks in just 10 minutes in a
pressure cooker. If you don't have a
pressure cooker, use 2 cans white
beans, drained and rinsed. After
sauteing the onions, cook the beans
and the rest of the ingredients in a
saucepan for about 15 minutes or
until greens are tender. Use the best
traditionally aged balsamic vinegar
for this recipe that you can find.
You won't be sorry.

1 1/2 Tablespoons oil
    1 large anion, chopped
    2 cloves garlic, pressed (optional)
  1/4 teaspoon crushed red pepper flakes
    1 large carrot, sliced
    1 cup boiling water
    1 cup dried while beans (use Great
      Nothern or small white beans), rinsed,
      soaked, and drained
    1 bay leaf
    4 cups braising greens (small leaves of
      young kale, collards, Swiss chard, or
      other dark greens often found next to
      bins of salad mixes) or chopped kale
    2 Tablespoons balsamic vinegar
Salt to taste
    4 whole grain tortillas

Heat the pressure cooker over
medium heat, without the lid.
Add oil and onions, stir, reduce
heat, and cook until onions are
soft. Add garlic, red pepper flakes,
and carrots. Stir, then add boiling
water, drained white beans, bay
leaf, and braising greens.

Lock pressure lid into place and
bring the cooker up to pressure.
Cook for 12 minutes. Remove
bay leaf, and stir in vinegar and
salt to taste. Warm the tortillas by
placing each one in a frying pan
briefly until it is hot. Spread the
the white beans and greens onto
warm tortillas, fold, and eat.

Total calories per serving: 350
Carbohydrates: 64 grams
Sodium: 220 milligrams
Fat: 7 grams
Protein: 18 grams
Fiber: 12 grams

Easy morning combinations

* Lentils or canned beans can be cooked with diced carrots, chopped onions, apples, pears, peppers, corn, diced sweet potatoes or yams, and conned artichokes. Serve over whole grain bread, over worm cornbread, or wrapped in tortillas.

* Prepared been spreads, such us hummus, ore greet on a whole grain bagel or rice coke. Mush in same leftover squash for a bit of sweetness, and top it with tomato, sliced cucumbers, or roosted red peppers.

* Tortilla roll-ups are easy when made with leftover casseroles, beans, vegetables, tofu, or crumbled cooked tempeh. Add spinach or baby salad greens and condiments, if desired.

* Breakfast soup was never easier than using yesterday's vegetables, grains, or beans alone or with tomato sauce or miso (approximately 1 Tablespoon per serving) for flavor. Another option is canned or cooked beans pureed with the some amount of soy or rice milk and 1 Tablespoon nut or seed butter for o creamy texture. For more texture you can toss in some frozen or cooked vegetables or some extra firm tofu squares, and crumble baked tortilla chips on top. Add your favorites, and you'll never be disappointed.

* Quick-cooking whole grains, such as buckwheat, millet, or quinoa, can be soaked the night before to cut cooking time. Add chunks of marinated tofu or cooked beans, or toast some nuts and odd to the mixture.

* Baked potatoes (make extra when you bake them) are a special treat topped with a bean spread, a pasta sauce made with tempeh, or salsa and beans with a sprinkle of vegan cheese, if desired.