Vegan cooking tips: easy meals from a box.

WARM BEAN, RICE,
AND POTATO SALAD

Rice-and-bean mix
1 Tablespoon olive oil
Canned potatoes
Your choice of spices

Prepare your favorite boxed rice-and-bean combo,
without seasoning. Heat a medium frying pan and add
oil. Drain and cut canned potatoes. Saute with
oregano, basil, and parsley, or a seasoning blend of
your choice. Cook until potatoes are golden brown
about 5 minutes). Add cooked rice and beans to potatoes,
toss to combine, and eat!

TABBOULEH

One box of tobbouleh
One 16-ounce can of beans
2 Tablespoons lemon juice
1 teaspoon dried oregano
2 Tablespoons dried parsley
1 cup chopped tomatoes
1 cup thawed frozen peas

Prepare tabbouleh according to package directions
(usually serves about four). However, don't add the oil
the directions call for. Add a 16-ounce can of drained
white, butter, or great Northern white beans. Toss with
lemon juice, oregano, parsley, tomatoes, and peas.
Chill for at least one hour before serving.

CURRIED COUSCOUS

Oil spray
1/4 cup slivered almonds or
   whole pine nuts
1 cup whole wheat couscous
1 Tablespoon curry powder
1 cup vegetable broth
2 cups chopped veggies

Spray a medium frying pan with vegetable oil. Quickly
toast almonds or pine nuts until brown. Remove from
heat and set aside, but don't clean the pan. Add couscous
and curry powder to the frying pan and stir and
toast for 1 minute, coating the couscous with the small
amount of oil left from cooking the nuts. Add the nuts
back in. Pour in broth and veggies and bring to a fast
boil. Reduce heat, cover, and allow to simmer for 3
minutes. Remove from heat and allow to sit for about
5 minutes, or until all liquid is absorbed. Fluff up with
a fork and serve hot.

BEAN CHILI

Oil spray
1/2 cup chopped onions
1 garlic dove, minced
Rice-and-bean mix
2 teaspoons chili powder
1 teaspoon black pepper
1 1/2 cups chopped canned
  tomatoes, liquid reserved

Spray a medium frying pan with oil. Saute onions and
garlic for 2 minutes. Add rice-and-bean mix (don't use
the seasoning package if there is one), chili powder,
and pepper. Add water called for on the package, and
stir. Add tomatoes (with juice) and bring to a fast boil.
Reduce heat, cover, and simmer according to package
directions or until all liquid is absorbed.

Serve hot with cornbread muffins and some fresh
raw veggies or a salad.