For a different flavor and even more fiber and protein, try quinoa in place of the brown rice; quinoa (pronounced KEEN-wah) is a grain native to South America

Red Beans and Rice

This quick and easy classic Cajun dish is great for a weeknight meal at home, or fun to serve at a party

Three-Bean Chili With Chunky Tomatoes

Spice is nice, especially on a chilly night!

Tofu Stir-Fry With Spicy Sauce

Have all your ingredients cut and ready to go, because when the cooking starts, things happen really fast!

Tuscan Beans With Tomatoes and Oregano

Dine outside on a warm summer evening with this cool and satisfying salad

^®We Can! Ways to Enhance Children's Activity & Nutrition, We Can!, and the We Can! logos are registered trademarks of the U.S. Department of Health & Human Services (HHS).

All 10 Vegetarian recipes: times, yield and first ingredients

Broccoli With Asian Tofu: The wonder of tofu is that it takes on the flavor of your favorite marinade. Prep time: 20 minutes. Cook time: 20 minutes. Yields: 4 servings. Serving Size: 2 slices tofu, with broccoli and marinade mixture. Calories: 183. Ingredients begin: 1 pkg (16 oz) firm tofu, drained.
Caribbean Casserole: This tropical-inspired dish is gently spiced for a rich flavor. Prep time: 10 minutes. Cook time: 10 minutes. Yields: 10 servings. Serving Size: 1 C casserole. Calories: 185. Ingredients begin: 1 medium onion, chopped.
Caribbean Pink Beans: This dish stays healthy by using beans prepared without lard or other fat. Prep time: 10 minutes. Cook time: 1 hour. Yields: 16 servings. Serving Size: ½ C beans. Calories: 133. Ingredients begin: 1 lb dried pink beans.
Corn and Black Bean Burritos: These burritos are high in flavor and easy to make. Prep time: 20 minutes. Cook time: 5 minutes. Yields: 12 servings. Serving Size: 1 burrito. Calories: 189. Ingredients begin: ¼ C scallions (green onions), rinsed and sliced into ¼-inch wide circles, including green tops.
Edamame Stew: This spicy stew can be frozen for later use. Prep time: 20 minutes. Cook time: 20 minutes. Yields: 4 servings. Serving Size: 2 C stew. Calories: 285. Ingredients begin: 1 bag (16 oz) frozen shelled edamame (green soybeans)*.
Lentils With Brown Rice and Kale: For a different flavor and even more fiber and protein, try quinoa in place of the brown rice; quinoa (pronounced KEEN-wah) is a grain native to South America. Prep time: 5 minutes. Cook time: 35 minutes. Yields: 4 servings. Serving Size: 1 C lentils, ⅓ C rice, ½ C kale. Calories: 456. Ingredients begin: 1 C brown lentils, rinsed, ¼ tsp salt, ⅛ tsp ground black pepper, 4 C kale, with heavy stems removed, rinsed and dried.
Red Beans and Rice: This quick and easy classic Cajun dish is great for a weeknight meal at home, or fun to serve at a party. Prep time: 5 minutes. Cook time: 25 minutes. Yields: 4 servings. Serving Size: 2 C beans and rice. Calories: 344. Ingredients begin: 1 Tbsp olive oil.
Three-Bean Chili With Chunky Tomatoes: Spice is nice, especially on a chilly night!. Prep time: 10 minutes. Cook time: 20 minutes. Yields: 4 servings. Serving Size: 2 C chili. Calories: 443. Ingredients begin: 2 Tbsp canola oil.
Tofu Stir-Fry With Spicy Sauce: Have all your ingredients cut and ready to go, because when the cooking starts, things happen really fast!. Prep time: 40 minutes. Cook time: 10 minutes. Yields: 4 servings. Serving Size: 2 C tofu and vegetables. Calories: 232. Ingredients begin: 1 pkg (16 oz) firm tofu, drained.
Tuscan Beans With Tomatoes and Oregano: Dine outside on a warm summer evening with this cool and satisfying salad. Prep time: 15 minutes. Cook time: 0 minutes. Yields: 4 servings. Serving Size: 1¼ C salad. Calories: 265. Ingredients begin: 1 can (15½ oz) low-sodium chickpeas (or garbanzo beans), drained and rinsed.

Archived page, reproduced from a 2011 copy. It is reference material, not current guidance.