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Healthy, Wholesome Foods 250 Beans, lentils & tofu Wellness Magazine Cooking Club recommendation!

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Everyone knows that beans, lentils and tofu are good for you, but did you know that you can enjoy tantalizing gourmet food using these very ingredients? You absolutely can, and this enticing collection of recipes compiled by bestselling author and editor Judith Finlayson proves it. This around-the world collection, ranging from everyday staples such as nachos, hummus and wide selection of chilis, to more exotic offerings such as cassoulet and several different types of dal, provides a whole new perspective on the humble legume. “250 Beans, lentils & tofu recipes” * includes an extensive introduction to the essentials of cooking and enjoying beans, lentils and tofu along with up-to-date information on the health benefits of consuming legumes.

Price $24.95 For more go to: www.robertrose.ca   Enjoy!

Wild Mushroom and Navy Bean Soup

Wild mushrooms are so easy to find in grocery stores nowadays that it is a crime not to use them. They add big flavor to soups, and we love the colors and shapes for the visual interest they add.

Serves 6 


  • 1⁄4 cup  unsalted butter   60 mL
  • 11⁄2 lbs  wild (exotic) mushrooms, sliced  750 g
  • 3     cloves garlic, minced  3
  • 1 cup   thinly sliced green onions 250 mL
  • 1⁄2 tsp salt 2 mL
  • 2 tbsp  all-purpose flour  30 mL
  • 6 cups beef or mushroom stock 1.5 L
  • 1⁄2 cup dry white wine125 mL
  • 2   cans (each 14 to 19 oz/398 to 540 mL)2
  •      navy beans, drained and rinsed
  • 1 cup   whipping (35%) cream 250 mL
  • Pinch   cayenne pepper          Pinch
  • Freshly ground black pepper
  • 1⁄4 cup minced fresh chives  60 mL


1.         In a large pot, melt butter over medium heat. Add mushrooms, garlic, green onions and salt; sauté until mushrooms have released their liquid and are browned, about 10 minutes. Sprinkle with flour and sauté for 2 minutes.

2.         Gradually whisk in stock and wine. Add beans and bring to a boil, stirring often. Reduce heat and simmer for about 20 minutes to blend the flavors. Stir in cream, cayenne and salt and black pepper to taste; reheat over medium heat until steaming, stirring often.

3.         Ladle into heated bowls and garnish with chives.


To clean mushrooms, you can either rinse them quickly in water or wipe them with a damp paper towel. Mushrooms will be much happier in your refrigerator if you store them in a paper bag.

Cajun-Style Tofu with Tomatoes and Okra

Here’s a dish that is Cajun-inspired in its ingredients yet packs just a hint of heat and yields a great sense of freshness. Deliciously different, served over rice, it makes a great one-pot meal.

Serves 4 to 6

Vegan Friendly

  • •           Medium (approx. 3 quart) slow cooker
  • 2 tbsp  oil        30 mL
  • 1          onion, finely chopped1
  • 4          stalks celery, diced      4
  • 4          cloves garlic, minced   4
  • 1 tsp    salt      5 mL
  • 1 tsp    cracked black peppercorns     5 mL
  • 1 tsp    dried thyme     5 mL
  • 2          bay leaves       2
  • 1 tbsp  tomato paste (see Tips)          15 mL
  • 1          can (14 oz/398 mL) diced tomatoes with juice           1
  • 2 cupsthinly sliced okra (see Tips)   500 mL
  • 1 cup   corn kernels     250 mL
  • 1          red or green bell pepper, seeded and diced     1
  • Tofu
  • 1⁄4 cup            all-purpose flour         60 mL
  • 1 tbsp  Cajun spice mix           15 mL
  • 1⁄4 tspcayenne pepper, optional (see Tips)  1 mL
  • 1 lb      firm tofu, cut into 1-inch (2.5 cm) squares     500 g
  • 1 tbsp  oil        15 mL


1.         In a skillet, heat oil over medium heat. Add onion and celery and cook, stirring, until softened, about 5 minutes. Add garlic, salt, peppercorns, thyme and bay leaves and cook, stirring, for 1 minute. Stir in tomato paste. Add tomatoes with juice and bring to a boil. Transfer to slow cooker stoneware.

2.         Cover and cook on Low for 6 hours or on High for 3 hours. Stir in okra, corn and bell pepper. Cover and cook on High for 20 minutes, until pepper is tender. Discard bay leaves.


  1. If you’re using Italian San Marzano tomatoes, which are very rich, omit the tomato paste.
  2. Okra, a tropical vegetable, has a great flavor but it becomes unpleasantly sticky when overcooked. Choose young okra pods, 2 to 4 inches (5 to 10 cm) long, that don’t feel sticky to the touch. (If sticky they are too ripe.) Gently scrub the pods and cut off the top and tail before slicing.
  3. Whether you add cayenne depends upon how spicy your Cajun spice mix is and how much you like heat.

Make Ahead

Complete Step 1. Cover and refrigerate for up to 2 days. When you’re ready to cook, complete the recipe.

Teriyaki Rice Noodles with Veggies and Beans

This is a variation on the noodle dish Pad Thai, but it uses beans as the protein instead of shrimp and chicken, which is the more usual combination. Teriyaki sauce is a favorite of children because of its sweet taste.

Makes 8 servings

Vegan Friendly

  • 2 cupsrice noodles     500 mL
  • 1 tbsp  olive oil           15 mL
  • 1          small onion, diced       1
  • 1 cup   chopped carrots          250 mL
  • 1 cup   chopped celery           250 mL
  • 2          cloves garlic, chopped2
  • 2 cups broccoli florets            500 mL
  • 1⁄2 cup reduced-sodium teriyaki sauce    125 mL
  • Dash   hot pepper sauce        Dash
  • 1  can (19 oz/540 mL) mixed beans, drained       1
  •     and rinsed (about 2 cups/500 mL)


1.         Prepare rice noodles according to package directions. Drain and set aside.

2.         In a large skillet, heat oil over medium heat. Sauté onion, carrots and celery until onions are softened, about 5 minutes. Add garlic and broccoli; cover and cook for 5 minutes. Stir in teriyaki sauce, hot pepper sauce, beans and rice noodles; cover and cook for 5 minutes.


  1. For a milder flavor, omit the hot pepper sauce.
  2. This recipe reheats well, so it makes for a great packed lunch the next day.


Excerpted from 250 Best Beans, Lentils & Tofu Recipes by The Editors of Robert Rose Inc. © 2012 www.robertrose.ca All rights reserved: May not be reprinted without publisher permission.

Photo credit: Colin Erricson

Rating: 4 votes Current score: 5

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