SALSA GRAIN-AND-BEAN PILAF

Serves: 4 to 6
This is a flexible recipe that I frequently rely on when I want a simple, nouris
hing main dish. I vary the combinations each time I make this, so it s never the s
ame way twice. Serve with sauted green and/or yellow squash or baked winter squas
h. Round out the meal with a green salad.
* 4 cups cooked grain of your choice (quinoa, bulgur, rice, couscous, or other)
* 1 16- to 20-ounce can beans of your choice (pinto, black, or pink beans, black
-eyed peas, chickpeas, or other), drained and rinsed
* 1 cup prepared salsa, or more to taste
* Salt and freshly ground pepper to taste
Combine all the ingredients in a large saucepan and heat slowly until well heate
d through. Serve at once.
Tomato sauce
1 can tomato soup
1 8 oz. can tomato sauce
pinch of garlic powder
pinch of oregano
pinch of basil

2 cups of shredded carrots

1 TBS. lime juice
1 TBS. honey
1/4 tsp. ground cayenne pepper

pre-cooked brown rice

1 yam, chopped
small head of broccoli, cut in large chunks
or
baby bok choy cut in long stips
or
large pieces of chopped kale
(or whatever green you like)

Easy Chili Beans

You can buy a can of "Spicy Chili Beans" and use that as is, or make your own:
1 can pinto beans, drained and rinsed
1 can tomato sauce
1/2 T chili powder, or to taste
1/2 tsp cumin, or to taste
garlic, to taste

~3-INGREDIENTS Recipes~ Quick. Creative.

Postby Clary Tue Mar 17, 2009 8:53 am
A BIG "Thank You" :nod: to Donna R, assisted by Jan Tz, who generously worked (a
nd endured delays, slow downloads, and computer crashes!!) to search out and mak
e possible this following list of 3-Ingredient Recipes for us, from the archives
of the McDougall Recipes posts from when we were hosted on the VegSource websit
e.
Maybe someone knows how to request getting the list permanently attached in the
FOOD and RECIPE Forum as a "sticky", --or some other method of being able to ref
er back to or to store the list for others in the future, without having to use
the "search" feature??
Enjoy!
--------------------------------------------------------------------------------------------THREE INGREDIENT RECIPES
*****************************
PIONEER BAKED BEANS
(Two versions)
Posted: Sun Feb 17, 2008 4:34 pm
Pioneer Baked Beans
Apple(s), cut into big chunks
Onion, sliced thinly and separated into rings
Vegetarian Baked Beans
Combine all ingredients in whatever quantities you need and put into a baking di
sh. Bake uncovered for 30 minutes at 350F.
************************
From: Jan Tz
Subject: Three Ingredient Recipe: Pioneer Baked Beans
Date: October 14, 2003 at 3:57 pm PST
PIONEER BAKED BEANS
Peeled and cored apple, cut into big chunks
Onion, sliced thinly and separated into rings
Vegetarian Baked Beans
Combine all ingredients in whatever quantities you need, put into a baking
dish, and bake uncovered for 30 minutes at 350F.
I remember reading about "Apples 'n' Onions" in one of the "Little House on
the Prairie" books some years back. Baked beans were popular then, too. They
seem to go well together.
************************
From: Jan Tz
Subject: Three Ingredient Recipe:
Date: October 29, 2003 at 3:31 pm PST
This recipe is adapted from "Hamburger in Oven", found on page 125 in "The
Four Ingredient Cookbooks" by Linda Coffee and Emily Cale.
Burger in Oven
(super easy clean-up!)
1. Line a baking pan with foil. Grease or spray it.

2. Put one or two Boca Burgers (original, vegan) in the pan.

3. Top each Boca with a generous slice of onion.
4. Peel one or two potatoes and cut lengthwise into wedges. Put these around
the Bocas. Season everything the way you like.
5. Cover tightly with foil.
6. Bake @ 350F for 30 minutes, or until the potatoes are tender.
****************************
From: raindancer
Date: May 26, 2004 at 1:29 pm PST
Subject: Three Ingredient Salad Dressing -Creamy-Tomato Italian
I think next time I'll use the whole package of tofu but this time I only
had a half a pkg and it worked out fine!
1 can Italian Style stewed tomatoes
1/2 pkg Mori-Nu lite silken tofu
1/8-1/4 c apple cider or balsamic vinegar (or to taste, depending on how
tangy you like it)
Put everything in a food processor or blender
and blend until smooth.
******************************
This one's pretty obvious, I guess...
SLOPPY JOES
Boca Burgers (original vegan)
Manwich Sauce
Buns
Microwave the Boca Burgers for a minute or so each. Put in a bowl and use a
fork to mash up until they look like cooked ground beef. Pour some Manwich
Sauce in and mix it up until it is as sloppy as you like. Heat it all up togethe
r. Serve between toasted buns.
************************
GARDEN VEGETABLE SOUP
1 can diced tomatoes
1/2 bag frozen mixed vegetables (corn, peas, green beans, carrots)
1 or 2 potatoes, any kind, diced
Put all ingredients in a medium saucepan. Add one tomato can-ful of water.
Stir. Cook until the potatoes are done.
Season as you like. I use garlic & onion powders, black pepper, and celery
salt.
************************
SOUTHWEST CORN
2 Boca Burgers (original vegan)
1 can corn, drained
taco sauce
Warm the Bocas, then crumble into a saucepan so they look like ground beef.
Add the corn and taco sauce. Stir to mix. Cook until heated up. Nice served
with tortillas or baked tortilla chips.
************************
From: Jan Tz
Date: September 7, 2003 at 1:56 pm PST
Subject: Three Ingredient Recipe:
Vanilla Coffee Latte
I began with Chef Deb's recipe and then streamlined it a little:
1 cup vanilla soymilk use fat-free if you can get it)
1 Tbs sugar
1 tsp. (or to taste) decaf instant coffee or coffee substitute
Shake everything up together in a shaker jar. Add ice if you want it extra cold.

You can also use a blender.

************************
From: Jan Tz
Subject: Three Ingredient Recipe:
Cranberry-Sauced Chickpeas
Date: October 15, 2003 at 4:12 pm PST
CRANBERRY-SAUCED CHICKPEAS
2 cans chickpeas, drained and rinsed
1 can whole-berry cranberry sauce
dash of powdered cloves
Preheat oven to 300 F. Put the chickpeas in a casserole dish. Put the cranberry
sauce on top. Sprinkle lightly with cloves. Bake uncovered for about 30 min.
*****************************
From: snickers
Subject: Three Ingredient Recipe:
Date: September 1, 2003 at 5:27 pm PST
Quick Guacamole
1 can Rotel tomatoes with chilies
1 avocado
1 lime
In a small bowl combine the Rotel tomatoes, peeled and diced avocado and the jui
ce of the lime. Season to taste with salt and pepper.
************************
From: Jan Tz Date: September 6, 2003 at 2:59 pm PST
Subject: Three Ingredient Recipe in a Four Ingredient Entree:
I got the recipe for the dumplings from Bryanna Clark Grogan's book, "The
(Almost) No Fat Cookbook." I have cut the recipe in half and paraphrased the ins
tructions.
Beans & Dumplings
Dumplings
1/2 cup flour
1 tsp. baking powder
pinch salt
Mix together well. Pour in 1/4 cup water and mix well.
Beans & Dumplings
Pour 1 (16 oz) can of your favorite beans into a small saucepan. Bring to a boil
. Then drop small spoonfuls of dumpling dough on top of the beans.
Cover. Reduce heat to a simmer. Cook about 10 min. or until dumplings are
done.
You can use any beans you like. If they are in a sauce, like chili beans or bake
d beans, don't drain. Otherwise, you can drain and rinse and then just add back
an equivalent amount of water. Season plain beans as you like.
**************************
From: AnnaS
Subject: Three ingredient recipe: Easy Lentil Burgers
Date: September 2, 2003 at 12:06 pm PST
Three ingredient recipe:
Easy Lentil Burgers
1 cup cooked & mashed lentils
1 cup cooked brown rice
1/2 c (approx) cereal grain--the amount depends on how runny the lentils are.
(I use "7 Grain Hot Cereal" mix by Bob's Red Mill. Their 8-grainor 10-grain mix

would work, too.)

Optional ingred: onion & mushrooms chopped very fine or whirred in the blender.
Blend together the lentils and rice. Add enough of the cereal grain so that the
mixture is very stiff. Form into patties and bake at 350 F. for 20 minutes on ea
ch side.
They will be just lightly browned with a slight crunchiness on the outside. If y
ou like, you can put these under the broiler
for another 2 minutes for more browning.
You can serve these on a bun with all the fixings (pile on lots of veggies!) or
alone with just about any kind of sauce you like--mustard, bbq sauce, salsa, etc
.
hummus
1 lemon
1 15 ounce can garbanzo beans, drained and rinsed
1 cloves garlic
water
parsley or cilantro, to taste, if desired
Grate lemon and put zest in a food processor or blender. Juice the lemon and
add to the zest. Add beans, garlic and 2 tablespoons water. Add parsley or cilan
tro if desired. Puree until smooth. Season to taste with salt and pepper.

PASTA CON PISELLI (Pasta with Peas)

1 can (15 oz) chopped tomatoes, with the juice
1 can (15 oz) peas, drained (or use about 1.5 cups cooked fresh or frozen)
8 oz. package of pasta, cooked and drained
Combine everything. Heat gently. Season to taste with salt & pepper, garlic & on
ion powders, your choice of oregano, basil, or Italian seasoning. Use what you l
ike; use what you have on hand.
CHILI MAC
1/2 cup macaroni, measured raw
1 can (15 oz) red beans, drained and rinsed
1 can (15 oz) diced tomatoes with the juice
Cook the macaroni. Add the beans and tomatoes and 1/2 cup or so of water. Season
to taste. I like 1 Tbs. chili powder, 1 tsp. cumin, and salt to
taste.
Heat and eat.

Black Bean Burgers

1 can black beans, drained
1/4 cup dry bread crumbs
1 tsp. seasoning
Coarsely mash beans. Mix in bread crumbs and seasoning. If it's too dry, add 1/4
cup water. Make 3 or 4 burgers. Put on cookie sheet and bake at 350 F for 20 mi
n., then flip the burgers over and cook another 10 min. Cool on rack so they don
't get soggy.
Seasoning: what's in your spice shelf? Dry garlic, onions, cumin?? Use what you
have, use what you like. This is what I use, from "Fix It and Forget It Recipes

for Entertaining," page 99.

1 Tbs. salt
2 tsp. paprika
1 and 1/2 tsp. onion powder
1 and 1/2 tsp. garlic powder
1 and 1/2 tsp. dried basil
1 tsp. dry mustard
1 tsp. cumin
2 tsp. pepper
1/2 tsp. dried thyme
1/2 tsp. dried savory (I left this out)
Combine all of this in a zip loc bag and store on your shelf. Then you can
just measure out what you want when you want it. Added to the Black Bean
Burger mix, it reminded me of what I ordered at Chile's the other day.

"Morning Mess"
1)Frozen fat-free Hash browns
2)Mixed bell peppers (red, green, yellow) from Trader Joe's freezer
3)Red or sweet onion-sliced in thin rings
Cook til browned (less than 10 minutes)
You can keep it simple or add goodies as you please.
Options:
Pre-cooked mushrooms
tomates
herbs
salsa
"sour cream"
"cheeze"
olives
avocado
hot peppers
beans
leeks
grated sweet potato
cooked greens (sparingly)
soy baco-bits

2
3
1
5
2

large bags(32 oz each) frozen whole greenbeans

cans 15oz each diced tomatoes including juice
bag frozen whole pearl onions
lbs small red potatoes cut in half
cups veggie broth

Put everything in a dutch oven, cover and simmer until everything is tender, you
can also use a crockpot and simmer on low all day
You can add herbs and garlic if you like, but it is tasty as is...it tastes real
ly good after it has cooled overnight in the fridge.

1. rinse and sort 1 C dried red lentils

2. bring 4 C low-sodium veg broth to a boil.
3. add lentils, reduce the heat to maintain a simmer, and cover, vented, stirrin

g occasionally for about 50 minutes

4. add 1 T curry powder, 14.5 oz can no-salt-added diced tomatoes (with liquid),
1 lb bag frozen veggies, and 1 lb bag frozen broccoli. stir well, bring back to
a boil, then serve over brown rice, baked potatoes, or other starch.

Re: Simple 1,2,3, or 4 ingredient Recipes Needed

Postby nonyabizz Wed Nov 17, 2010 8:04 am
Chipotle Mashed Sweet Potatoes
3-4 medium sweet potatoes, peeled and diced.
3-4 dried chipotle peppers
nonfat soy milk
Peel and chop the sweet potatoes, steam them for about 45 minutes.
rehydrate the chipotle peppers in boiling water.
Using a hand potato masher, mash the sweet potatoes, adding soy milk as necessar
y for consistency.
Chop the rehydrated chipotle peppers and add them to the mashed potatoes. You ma
y wish to add a little of the hydrating water.
Salt and pepper to taste.
Sweet potatoes hold the spice very well. A very tasty dish.

Serve with White Beans & Carrots for a satisfying meal:

16 oz cut peeled carrots
1 can white beans, any kind, drained and rinsed
1/2 tsp dried thyme
1/4 tsp dried rosemary
5 lb bag of potatoes, peeled and cut up
1 bunch broccoli, cut up or one bag frozen broccoli
peppers, spicy or sweet, and onion, cut into chunks
Bring all to boil, cook about 12 minutes or until potatoes and broccoli stalks a
re done. Drain and mash with a dusting of garlic powder, couple handfuls of baby
spinach and chicken seasoning (a little sage, thyme and marjoram)

Fresh Salsa
1-2 russet potatoes (skins on), diced
1-2 carrots, cut in rounds
1/2 pound frozen broccoli
1 15-ounce can chopped tomatoes
1/2 small onion, coarsely chopped
1/4 cup canned chopped green chilies
1/4 cup tightly packed chopped fresh cilantro
1 clove garlic, minced(optional)
1/4 teaspoon Tabasco