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Combine ¾ cup Garbanzo bean flour with 2½ cups of water and cook over medium-low heat until boiling, making sure to stir frequently to prevent lumps.  When the mixture reaches a boil, reduce heat and cook for 5 minutes still stirring frequently.  After the 5 minute cooking time, remove from heat and let cool until the mixture is warm to the touch – then start filling the food processor.

Into the food processor add:

3 garlic cloves (or the equivalent of minced garlic)

¼ cup tahini

¼ cup lemon juice

1 teaspoon hot sauce

1 teaspoon of Braggs/soy sauce

¼ cup water

½ teaspoon cumin

Warm bean mixture

Process until the mixture is the consistency of salad dressing.  Then continue to process and slowly add ⅛ cup olive oil.  Refrigerate the mixture until set and cooled.

5-Minute Spicy Bean Dip

2 cups water

1 cup vinegar

1 ½ cup black bean flour

2 tsp each (garlic/onion/chili powders)

3 tsp salt

1 ½ tsp each (cayenne pepper and cumin)


Whisk together water, vinegar and black bean powder and then bring to a boil.  Reduce to a simmer and add all of the spices.  Cook a total of 4 minutes and then allow to cool.  Serve hot or cold


Pour 4 cups boiling water over 2 cups of the 7 grains mix (or cracked wheat).  Let stand for 2 hours.  Drain well. 

Mix with the following:

1 cup cooked chick-peas

1 ¼ cup minced parsley

¾ cup minced mint

1 onion finely chopped

3 tomatoes chopped

¾ cup lemon juice

1/3 cup olive oil

1 tsp salt 

Chill at least 1 hour.

Lentil Salad


2 cups dried lentils

5 cups water

(Bring the above ingredients to a boil.  Cover and cook on low until tender but still firm – about 25 minutes.)


3 – 4 Tbsp lemon juice

3 Tbsp olive oil

1 tsp salt

½ tsp pepper

½ chopped onion/1 tsp onion powder/2 Tbsp dried minced onion

1 tsp hot pepper flakes


Marinate at room temperature for 30 minutes.  Refrigerate several hours or overnight before serving.

Roasted Soybeans

Soak beans overnight.  Cook 1 hour in salted water.

Preheat oven to 350.  Dry beans in a towel, rubbing briskly.

Place beans in a single layer in shallow pans.

Bake 30 minutes, turning once or twice.  Sprinkle with salt or other favorite seasoning while still warm.

Allow to cool and then eat.

Roasted Garlic

Whole garlic
Olive oil

Cut the bottom part of the garlic off and then place upside down in a muffin cup.  Drizzle each with olive oil.

Cover each garlic head loosely in foil and then bake at 400 degrees F for about 30 minutes.

Serve warm.  It tastes great with a bit of salt and spread on your favorite bread or cracker.

Baking Pumpkin for Puree

Start by washing the outside of your pumpkins

Then cut each pumpkin in half and scoop out the seeds

Turn the pumpkins cut side down on baking sheet and place about a 1/4 of an inch of water on the bottom of each sheet.

Bake at 400F degrees until the pumpkins are soft to the touch and start to bubble on the top (about 20 - 30 minutes).  Make sure to rotate the pumpkins if you have multiple racks filled and also make sure to refill the sheets with water if they go dry.

After the pumpkins have cooled, scoop out the inside and puree in your blender or food processor.