Index ~ Home

 

 

Native American Recipes

 

Acorn Bread

Anasazi & Pinto Beans with Hominy & Green Chiles

Anish-Nah-Be Pakwejigan (Real Indian Bread)

Anissabo (Pea Soup, Cree Style)

Baked Acorn Squash

Baked Indian Pudding

Banaha Choctaw Corn Shuck Bread

Cherokee Bean Balls

Cherokee Corn Pones

Chunky Vegetarian Chili

Epangishimog Pakwejigan (Shuswap Bannock)

Fresh Tomato Sauce

Fried Green Tomatoes

Fried Squash Bread

Gila River Fry Bread

Gooseberry Cobbler

Hazruquive (Hopi Hominy, Bean Sprout, Corncob Stew)

Hopi Blue Corn Mush

Huckleberry Bread

Inagami-Pakwejigan (Soft Bread)

Iroquois Corn Vegetarian Soup

Mikodissimin-Opinabo (Pea, Bean & Potato Soup)

Native American Posole (Hominy And Beans)

Navajo Fry Bread

Ogwissimanabo (Yellow Squash Soup)

Paganens (Algonquin Wild Nut Soup)

Peanut Butter Amaranth Logs

Summer Bean and Barley Salad

Three Sisters Casserole

Zucchini Medley

 

Acorn Bread

  • 1 cup acorn meal
  • 1 cup flour
  • 2 tablespoons baking powder
  • 1/2 teaspoon salt
  • 3 tablespoons sugar
  • 1 egg -- beaten
  • 1 cup milk
  • 3 tablespoons oil

Sift together, acorn meal, white flour, baking powder, salt and sugar. In separate bowl, mix together egg, milk, and oil. Combine dry ingredients and liquid ingredients. Stir just enough to moisten dry ingredients. Pour into a greased pan and bake at 400F. for 30 minutes.

Posted to the Veg-Recipes list by KES on Sep 21, 1999.

Per serving: 1192 Calories (kcal); 55g Total Fat; (40% calories from fat); 26g Protein; 151g Carbohydrate; 220mg Cholesterol; 4169mg Sodium

Food Exchanges: 6 1/2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 10 Fat; 3 Other Carbohydrates


Anasazi & Pinto Beans With Hominy & Green Chiles

Serves: 6

  • 1 1/2 cups dried anasazi beans
  • 1 1/2 cups dried pinto beans
  • 10 cups water
  • 1 teaspoon salt
  • 3 cups dried Indian hominy
  • 3 green anaheim chiles (for garnish)

Soak the beans overnight in water to cover. In the morning, rinse the beans with cold water and place in a large pot with fresh water to cover. Stir in the salt, cover and simmer slowly 2 to 2 1/2 hours, until the beans are tender. Add water when necessary and stir occasionally to prevent the beans from burning.

Add hominy and simmer, covered, 1 hour, stirring occasionally. The hominy and beans should be very soft and moist, but not too watery.

While the beans and hominy are cooking, roast, peel, seed and dice the chiles. Sprinkle on top of the cooked beans for garnish.

Posted to the Veg-Recipes list by greenlee@bellsouth.net on 21 Sep 99.

Per serving: 164 Calories (kcal); 1g Total Fat; (2% calories from fat); 10g Protein; 31g Carbohydrate; 0mg Cholesterol; 372mg Sodium

Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates


Anish-Nah-Be Pakwejigan (Real Indian Bread)

Serves: 4

  • 1 recipe soft bread
  • 2/3 cup sunflower oil
  • 1/2 cup blueberries or raisins

Let the soft bread dough cool to room temperature. Mix in the blueberries & put the dough into a bowl. Chill until it thickens. When the dough is firm, cut it into 1/2" slices & fry until it is a golden color. Serve hot with maple syrup.

Posted to the Veg-Recipes list by "Karen and/or Michael" <GreenMountains4@email.msn.com> on Sep 21, 1999.

Per serving: 321 Calories (kcal); 36g Total Fat; (100% calories from fat); 0g Protein; 0g Carbohydrate; 0mg Cholesterol; trace Sodium

Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 7 1/2 Fat; 0 Other Carbohydrates


Inagami-Pakwejigan (Soft Bread)

Serves: 4

  • 1 3/4 cups water
  • 2/3 cup white corn flour
  • 3/4 teaspoon salt
  • margarine or shortening
  • sunflower seeds

Bring the water to a boil. Mix together the flour & salt. Pour the boiling water onto the dry ingredients while stirring. Continue to stir until the mixture becomes thick & uniform. Serve in a bowl topped with margarine & the sunflower seeds.

Posted to the Veg-Recipes list by "Karen and/or Michael" <GreenMountains4@email.msn.com> on Sep 21, 1999.

Per serving: 0 Calories (kcal); 0g Total Fat; (0% calories from fat); 0g Protein; 0g Carbohydrate; 0mg Cholesterol; 403mg Sodium

Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates


Anissabo (Pea Soup, Cree Style)

  • 2 cups dried peas, soaked
  • 20 ounces hominy
  • 1 cup celery leaves or 2 pinches thyme
  • salt
  • pepper
  • 16 cups water

When the soaking peas are soft, put them in a large pot with the rest of the ingredients. Simmer until the peas are tender but stil firm. Add the hominy & cook till thickened. Serve hot.

Posted to the Veg-Recipes list by "Karen and/or Michael" <GreenMountains4@email.msn.com> on Sep 21, 1999.

Per serving: 409 Calories (kcal); 5g Total Fat; (11% calories from fat); 8g Protein; 81g Carbohydrate; 0mg Cholesterol; 1305mg Sodium

Food Exchanges: 5 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates


Baked Acorn Squash

  • 4 Medium-sized acorn squash
  • 8 tablespoons Butter or margarine
  • 16 teaspoons Honey
  • Fresh ground pepper to season

Slice the squash in half crosswise and scoop out the pulp and seeds. Trim the bottoms, if necessary, so that the squash will stand hollow side up.

Place 2 teaspoons honey in the hollow of each squash, then add 1 tablespoon butter or margarine to each and a twist or two of fresh ground pepper.

Place squash in a large, shallow baking pan and bake, uncovered, in a moderate oven, 350 degrees, for about 2 1/2 hours or until the squash are tender.

Posted to the Veg-Recipes list by greenlee@bellsouth.net on 21 Sep 99.

Per recipe: 1157 Calories (kcal); 92g Total Fat; (68% calories from fat); 1g Protein; 93g Carbohydrate; 248mg Cholesterol; 941mg Sodium

Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 18 1/2 Fat; 6 Other Carbohydrates


Baked Indian Pudding

Serves: 8

  • 1/2 cup yellow cornmeal
  • 4 cups whole milk, hot
  • 1/2 cup maple syrup
  • 1/4 cup light molasses
  • 2 eggs, slightly beaten
  • 2 tablespoons butter or margarine, melted
  • 1/3 cup brown sugar, packed
  • 1 teaspoon salt
  • 1/4 teaspoon cinnamon
  • 3/4 teaspoon ginger
  • 1/2 cup whole milk, cold

In top of double boiler, slowly stir cornmeal into hot milk. Cook over boiling water, stirring occasionally, 20 minutes. Preheat oven to 300 F. Lightly grease 2-quart baking dish (8 1/2" round). In small bowl, combine rest of ingredients, except cold milk; stir into cornmeal mixture; mix well. Turn into prepared dish; pour cold milk on top, without stirring. Bake, uncovered, 2 hours, or just until set but quivery on top. Do not overbake. Let stand 30 minutes before serving. Serve warm, with vanilla ice cream or light cream.

Per serving: 91 Calories (kcal); 1g Total Fat; (11% calories from fat); 1g Protein; 19g Carbohydrate; 47mg Cholesterol; 285mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1 1/2 Other Carbohydrates

Posted to the Veg-Recipes list by greenlee@bellsouth.net on 21 Sep 99.


Banaha Choctaw Corn Shuck Bread

Recipe from SOAR Database

  • 6 cups Corn meal
  • Boiling water
  • 2 teaspoons Baking soda
  • Corn shucks

Pour enough boiling water over the meal and soda mixture to make a soft dough which can be handled with the hands. Prepare 4 to 6 handfuls of corn shucks by pouring boiling water over them to cover, then strip a few shucks to make strings. Tie 2 strips together at ends. Lay an oval shaped ball of dough on shucks. Fold carefully and tie in the middle with strings. Place in large stew pot and boil 30 to 45 minutes.

Per serving: 0 Calories (kcal); 0g Total Fat; (0% calories from fat); 0g Protein; 0g Carbohydrate; 0mg Cholesterol; 2517mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

Posted to the Veg-Recipes list by "Rudy Leon" <releon@syr.edu> on Sep 22, 1999.


Cherokee Bean Balls

Serves: 6

  • 2 cups brown beans
  • 4 cups cornmeal
  • 1/2 cup flour
  • 1 teaspoon soda

Boil beans in plain water until tender. Put cornmeal, flour and soda in large mixing bowl. Mix well. Add boiling beans and some of the juice to the cornmeal mixture to form a stiff dough. Roll in balls and drop in pot of boiling hot water. Let cook for 30 minutes at slow boil.

Per serving: 375 Calories (kcal); 2g Total Fat; (3% calories from fat); 9g Protein; 79g Carbohydrate; 0mg Cholesterol; 3mg Sodium

Food Exchanges: 5 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

Posted to the Veg-Recipes list by "Karen and/or Michael" <GreenMountains4@email.msn.com> on Sep 21, 1999.


Cherokee Corn Pones

Serves: 8

  • 2 cups Cornmeal
  • 1/4 teaspoon Baking soda
  • 1 teaspoon Salt
  • 1/2 cup Shortening
  • 3/4 cup Buttermilk
  • 3/4 cup Milk
  • Butter

Combine cornmeal, baking soda, and salt; cut in shortening until mixture resembles coarse meal. Add buttermilk and milk, stirring just until dry ingreients are moistened. Form batter into eight 1/2 inch thick cakes. Place on a hot greased griddle. Bake at 400 degrees for 15 minutes. Turn and bake an additional 15 minutes. Serve hot with butter.

Per serving: 263 Calories (kcal); 14g Total Fat; (49% calories from fat); 4g Protein; 29g Carbohydrate; 4mg Cholesterol; 342mg Sodium

Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates


Chunky Vegetarian Chili

By Oneida Nation, "Three Sisters Cookbook"

Serves: 8

  • 1 teaspoon olive oil
  • 1 cup chopped onions
  • 1 cup chopped green pepper
  • 1/2 cup chopped celery
  • 2 cups cubed potato (about 3 medium)
  • 1 (15 oz.) can pinto beans rinsed & drained
  • 1 (15 oz.) can black beans, rinsed & drained
  • 1 cup sliced fresh mushrooms
  • 1 cup cubed zucchini squash
  • 1 (14.5 oz) can no-added-salt whole tomatoes, undrained and chopped
  • 1 (6 oz.) can no-added-salt tomato paste
  • 1 1/2 cups water
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1/2 teaspoon black pepper

Coat a large Dutch oven with vegetable cooking spray, add oil and heat until hot. Add chopped onions, green pepper, celery; saute 4-5 minutes, or until vegetables are crisp-tender. Add beans, potatoes and next nine ingredients; stir well. Bring to a boil, cover, reduce heat and simmer 30 minutes or until potatoes are cooked through. Stir occasionally while cooking.

Yield: 2 quarts

Nutrition per serving: calories 170, percent fat calories 5%, sodium 386 mg., cholesterol 0 mg.

Posted to the Veg-Recipes list by releon@syr.edu on 22 Sep 99.


Epangishimog Pakwejigan (Shuswap Bannock)

Serving Size : 8

  • 3 cups all-purposes flour
  • 1 tablespoon baking powder
  • 1 1/2 teaspoons salt
  • 1 1/2 cups water
  • 1 cup blueberries

Mix the dry ingredients together, then add the water quickly & continue to stir. Add blueberries. Spread batter on a pie plate & put in a preheated 425F oven. Bake for 20 minutes. Cut in pieces & serve hot or cold. Excellent with mint tea.

Converted by MC_Buster. KES_21 Sep 99 by eboyd@shentel.net on Dec 31, 1996.

Per serving: 11 Calories (kcal); trace Total Fat; (4% calories from fat); trace Protein; 3g Carbohydrate; 0mg Cholesterol; 585mg Sodium

Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates


Fresh Tomato Sauce

Lois Ellen Frank, "Native American Cooking"

Serving Size : 2

  • 24 fresh tomatoes, peeled, seeded & quartered
  • 1 small onion, diced
  • 2 garlic cloves, chopped
  • 2 tablespoons olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon white pepper
  • 1 bay leaf
  • 1 tablespoon fresh basil, chopped
  • 2 tablespoons fresh oregano, chopped

Puree the tomatoes in a food processor until smooth, approximately 1 minute.

In a large saucepan over medium heat, saute the onion and garlic in the olive oil until the onions are translucent. Add the tomato puree, salt, pepper, bay leaf, basil, and oregano and mix together. Lower the heat and simmer approximately 1 hour until the sauce is reduced by half and becomes a thicker paste.

KES_21 Sep 99, by eboyd@shentel.net on Dec 31, 1996, converted by MC_Buster.

Posted to the Veg-Recipes list by "Karen and/or Michael" <GreenMountains4@email.msn.com> on Sep 21, 1999.

Per serving: 459 Calories (kcal); 18g Total Fat; (31% calories from fat); 13g Protein; 75g Carbohydrate; 0mg Cholesterol; 668mg Sodium

Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 14 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates


Fried Green Tomatoes

Serving Size 6

  • 2 pounds green tomatoes
  • 4 eggs
  • 1 1/4 cups corn meal
  • 3/4 cup water
  • 1/4 cup minced chives
  • 1 tablespoon salt
  • 1/4 teaspoon pepper, fresh ground
  • 1/4 cup butter or margarine

Slice the tomatoes 1/2 inch thick, but do not peel or core. Drain well between several thicknesses of paper toweling until most of the moisture of the tomatoes is absorbed. While the tomatoes are draining, make a batter by beating the eggs until light, then mixing in the corn meal, water, minced chives, salt and pepper. In a large, heavy iron skillet, heat the butter or margarine until bubbly. Dip the tomato slices into batter, and brown quickly on both sides. Serve at once.

Posted to the Veg-Recipes list by "Karen and/or Michael" <GreenMountains4@email.msn.com> on Sep 21, 1999.

Per serving: 148 Calories (kcal); 11g Total Fat; (64% calories from fat); 6g Protein; 8g Carbohydrate; 145mg Cholesterol; 1201mg Sodium

Food Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates


Fried Squash Bread

  • 1 cup Corn meal
  • 2 Summer squash -- diced
  • 1 Egg
  • Water
  • 1/4 cup Buttermilk

Cook squash in water until soft; leave 3/4 c. water in pot. Combine other ingredients with squash and water; mix together. Fry in hot oil until golden brown.

Per serving: 90 Calories (kcal); 5g Total Fat; (50% calories from fat); 8g Protein; 3g Carbohydrate; 189mg Cholesterol; 120mg Sodium Food Exchanges: 0 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

Posted to the Veg-Recipes list by "Rudy Leon" <releon@syr.edu> on Sep 22, 1999.


Gila River Fry Bread

Serving Size : 6

  • 2 1/4 cups Flour
  • 3 tablespoons Solid vegetable shortening
  • 2 teaspoons Baking powder
  • 3/4 cup Warm water (or a little less)
  • 1 teaspoon Salt
  • oil for frying

Mix flour, baking powder and salt. Cut in 1 T. of shortening. Melt and cool remaining 2 T of shortening and set aside. Add just enough water to flour mixture so dough holds together and can be handled easily. Knead on a lightly floured board until smooth (30 seconds), adding only enough flour to work dough.

Form dough into smooth 2-inch balls. Brush each ball with cooled shortening and let stand 45 minutes. On a lightly floured surface, with the heel of your hand, flatten each ball out into a round circle about 6 inches in diameter.

In a deep skillet or deep fryer, heat fat to 360 degrees. Ease dough into deep fat. Dough will bob to surface. Cook until dough is a light brown (45-60 seconds). Turn and cook other side (45-60 seconds). Remove from fat immediately and drain on paper towels. Makes 6 individual breads.

Fry bread should never be made in advance. The only way to enjoy it is sizzling hot from the skillet. We like to drizzle its crusty golden skin with honey or dust it with powdered sugar; great for breakfast or addition to soup or a stew meal.

Per serving: 171 Calories (kcal); trace Total Fat; (2% calories from fat); 5g Protein; 36g Carbohydrate; 0mg Cholesterol; 519mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

Posted to the Veg-Recipes list by "Rudy Leon" <releon@syr.edu> on Sep 22, 1999.


Gooseberry Cobbler From Loren Martin

From The Art of American Indian Cooking by Yeffe Kimball and Jean Anderson

Serving Size: 6

  • 2 cups flour
  • 1/2 cup plus 2 tablespoons corn meal
  • 1/2 teaspoon baking powder
  • 1 teaspoon salt
  • 3/4 cup butter or margarine
  • 3/4 cup boiling water
  • 2 (15 oz) cans, sweetened
  • 1 whole gooseberries
  • 1 teaspoon honey
  • juice of 1/2 lemon

Sift the flour with 1/2 cup corn meal, baking powder and salt. Using pastry blender or two knives, cut in butter or margarine. Quickly add the boiling water, mixing in well. Divide the dough in half, and pat half of it in a buttered 8"x8"x2" baking pan. Sprinkle with 1 Tb corn meal. Mash half of the gooseberries in their syrup, then stir in remaining gooseberries, honey and lemon juice; pour over the dough. Top with remaining dough; sprinkle with remaining Tb corn meal. Bake in very hot oven (425F) oven for 30 minutes, or until top is lightly browned. Cut into squares and serve.

Posted to the Veg-Recipes list by "Karen and/or Michael" <GreenMountains4@email.msn.com> on Sep 21, 1999.

Per serving: 371 Calories (kcal); 24g Total Fat; (56% calories from fat); 5g Protein; 36g Carbohydrate; 62mg Cholesterol; 632mg Sodium

Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 4 1/2 Fat; 0 Other Carbohydrates


Hazruquive (Hopi Hominy, Bean Sprout, Corncob Stew)

From SOAR database

  • 2 cups cooked hominy
  • 3 cups stock
  • 1 tablespoon salt
  • 3 ears yellow corn-on-the-cob, cut into 3-inch pieces
  • 2 bunches bean sprouts

Place hominy in a large saucepan with enough water to cover. Bring to boil on high and add stock, salt and pepper. Return to boil, reduce the heat to medium and cook 10 minutes. Add corn and cook for 10 minutes or until tender. Add sprouts; reduce to low and simmer until tender, 5 to 10 minutes. Serve hot.

Corn is eaten with the hands, the hominy and broth are eaten with a spoon.

Posted to the Veg-Recipes list by "Rudy Leon" <releon@syr.edu> on Sep 22, 1999.


Hopi Blue Corn Mush "Savory Way"

Serves: 6

  • 1 quart water
  • salt
  • 1 1/2 cups blue cornmeal
  • oil -- for frying

Bring water to a boil in a saucepan, add salt to taste, and whisk in the cornmeal. Lower the heat and stir the cornmeal for 10 minutes or until it tastes done. The coarser the meal, the longer it will take. Pour the cooked cereal onto a cookie sheet or into a bread pan and set it aside to cool for an hour or so or until firm. Once it has cooled, slice it into pieces for frying. Fry the slices in butter or oil in a nonstick pan until lightly crisped on both sides. If this is to be eaten as a savory, sprinkle a little red chili or paprika on top just before serving.

This is cooked like cornmeal mush, molded in a bread pan, and then sliced and fried. It is delicious with a clear corn flavor and odd purple-blue color. It's good with eggs, or with butter.

Converted by MC_Buster. Posted to the Veg-Recipes list by "Karen and/or Michael" <GreenMountains4@email.msn.com> on Sep 21, 1999.

Per serving: 0 Calories (kcal); 0g Total Fat; (0% calories from fat); 0g Protein; 0g Carbohydrate; 0mg Cholesterol; 5mg Sodium

Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates


Cherokee Huckleberry Bread

Recipe from SOAR database

  • 2 cups Self-rising flour
  • 1 Egg
  • 1 cup Sugar
  • 1 stick butter
  • 1 cup Milk
  • 1 teaspoon Vanilla extract
  • 2 cups Berries (huckleberries or blueberries)

Cream eggs, butter and sugar together. Add flour, milk, and vanilla. Sprinkle flour on berries to prevent them from going to the bottom. Add berries to mixture. Put in baking pan and bake in over at 350 degrees for approximately 40 minutes or until done.

Per recipe: 2700 Calories (kcal); 107g Total Fat; (35% calories from fat); 39g Protein; 399g Carbohydrate; 469mg Cholesterol; 4289mg Sodium Food Exchanges: 12 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 21 Fat; 13 1/2 Other Carbohydrates

Posted to the Veg-Recipes list by "Rudy Leon" <releon@syr.edu> on Sep 22, 1999.


Inagami-Pakwejigan (Soft Bread)

Serves: 4

  • 1 3/4 cups water
  • 2/3 cup white corn flour
  • 3/4 teaspoon salt
  • margarine or shortening
  • sunflower seeds

Bring the water to a boil. Mix together the flour & salt. Pour the boiling water onto the dry ingredients while stirring. Continue to stir until the mixture becomes thick & uniform. Serve in a bowl topped with margarine & the sunflower seeds.

Posted to the Veg-Recipes list by "Karen and/or Michael" <GreenMountains4@email.msn.com> on Sep 21, 1999.

Per serving: 0 Calories (kcal); 0g Total Fat; (0% calories from fat); 0g Protein; 0g Carbohydrate; 0mg Cholesterol; 403mg Sodium

Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates


Iroquois Corn Vegetarian Soup

From Iroquois Green Corn Festival, New York (August)

Serving Size : 4

  • 4 large white mushrooms, sliced
  • 3 1/3 cups full-flavored vegetable broth
  • 2 tablespoons yellow cornmeal
  • 2 tablespoons minced cilantro
  • 2 cloves garlic, crushed
  • 2 tablespoons fresh basil, chopped
  • 1 medium yellow onion, peeled and sliced
  • 1/2 teaspoon freshly ground black pepper
  • salt, to taste
  • 10 ounces frozen lima beans
  • 1/3 cup sherry

In a large 12-inch saucepan, place the mushrooms, consomme, cornmeal, cilantro, garlic, basil, onion, pepper and a pinch of salt. Simmer over medium heat, uncovered, for about 10 minutes. Add lima beans and sherry, and simmer another 10 to 15 minutes, stirring occasionally. Serve piping hot.

Posted to the Veg-Recipes list by Pat_H <kitpath@earthlink.net> on Sep 22, 1999.

Per serving: 151 Calories (kcal); trace Total Fat; (3% calories from fat); 6g Protein; 26g Carbohydrate; 0mg Cholesterol; 40mg Sodium

Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates


Mikodissimin-Opinabo (Pea, Bean & Potato Soup)

Serving Size : 10

  • 1/2 pound soup beans, dried
  • 1/2 pound black beans
  • 4 large potatoes
  • 4 tablespoons oil
  • 4 tablespoons salt
  • 1/2 teaspoon black pepper
  • 1/2 cup shallots, chopped

Wash, soak & cook the dried peas as indicated on the package. Retain the cooking water. Cook the potatoes & save the cooking water. Measure the reserved cooking waters to 8 cups: add fresh water if necessary. Pour into a soup pot. Crush the peas & beans with the potatoes & add to the liquid, with the remaining ingredients. Simmer slowly for 1 hour.

Posted to the Veg-Recipes list by "Karen and/or Michael" <GreenMountains4@email.msn.com> on Sep 21, 1999.

Per serving: 170 Calories (kcal); 6g Total Fat; (30% calories from fat); 6g Protein; 24g Carbohydrate; 0mg Cholesterol; 2563mg Sodium

Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates


Native American Posole (Hominy And Beans)

By Jay Solomon of Vegetarian Times

Serving Size : 4

  • 1-2 chipotle peppers
  • 2 tablespoons vegetable oil
  • 1 medium onion, diced
  • 1 red bell pepper, chopped, or green
  • 1 small zucchini, diced
  • 1 large tomato, cored and diced
  • 2 cloves garlic, minced
  • 2 cups hominy, yellow, or white, cooked
  • 1 cup cooked pink beans, drained and rinsed (pinto or cranberry beans)
  • 3 cups water or vegetable stock
  • 2 1/2 tablespoons tomato paste
  • 2 teaspoons paprika
  • 1 1/2 teaspoons dried oregano
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon salt

Soak the chipotle in warm water for 30 minutes. Drain the liquid, remove the seeds, and mince.

Heat the oil in a large saucepan and add the vegetables, garlic, and chipotle. Saute for 6 to 8 minutes, until the vegetables are tender. Add the hominy, beans, water, tomato paste, and seasonings and simmer for 45 minutes to 1 hour, stirring occasionally.

Ladle the posole into soup bowls and serve with warm flour tortillas.

Lean Bean Cuisine (1995) by Jay Solomon. Jay says ... Sante Fe is where I savored my first bowl of posole, a savory corn and bean stew rooted in Native American and New Mexican cuisines. The meal is prepared with dried corn kernels, called hominy. When hominy is cooked, it has a chewy texture. (If you are using dried hominy, precook the kernels in water for about 3 hours.) Posole is traditionally prepared with meat but thats where the beans come in. Chipotle chilies give this dish a subtle, smoky taste.

Yield: 4 servings Each serving provides: 243 Calories -- 8 g fat -- 0 mg chol -- 362 mg sodium -- 7 g Protein -- 4 g Dietary Fiber -- 38 g Carbohydrate)

Formatted by patH <phannema@wizard.ucr.edu>. Posted to the Veg-Recipes list by Pat_H <kitpath@earthlink.net> on Sep 23, 1999.


Navajo Fry Bread

Serving Size : 4

  • 1 cup white flour
  • 1/2 cup whole wheat flour
  • 1 tablespoon sugar
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/2 cup honey
  • vegetable oil

Mix dry ingredients. Add water to dry ingredients, mix well. Knead dough on a floured board till it becomes elastic. Let dough rest 10 minutes, covered. Roll out dough till it is 1/2 inch thick. Cut into squares or circles. Deep-fry at 370F till golden brown; drain on paper towels.

Drizzle with honey and serve.

Per serving: 306 Calories (kcal); 1g Total Fat; (1% calories from fat); 5g Protein; 73g Carbohydrate; 0mg Cholesterol; 197mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 2 1/2 Other Carbohydrates

Posted to the Veg-Recipes list by "Rudy Leon" <releon@syr.edu> on Sep 22, 1999.


Ogwissimanabo (Yellow Squash Soup)

Serves: 6

  • 1 medium Yellow squash, diced
  • 4 Shallots, with tops, chopped
  • 1 quart Water
  • 2 tablespoon Maple syrup
  • 5 slices Cucumber (1/2" thick)
  • 1 tablespoon Salt
  • 1/4 teaspoon Black pepper

Place the squash, shallots, water and syrup into a large soup pot and simmer for 40 minutes, until the squash is tender. Add the cucumbers. Put everything into a large bowl and mash until it forms a thick, creamy paste (or use a blender). Put the mixture back into the soup pot and season with salt and pepper. Simmer for 5 to 10 minutes.

Posted to the Veg-Recipes list by greenlee@bellsouth.net on 21 Sep 99.

Per serving: 276 Calories (kcal); trace Total Fat; (0% calories from fat); trace Protein; 71g Carbohydrate; 0mg Cholesterol; 370mg SodiumFood Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 4 1/2 Other Carbohydrates


Paganens (Algonquin Wild Nut Soup)

Serving Size : 6

  • 24 ounces hazelnuts, crushed
  • 6 shallots, with tops
  • 3 tablespoons parsley, chopped
  • 6 cups stock
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper

Place all ingredients in a large soup pot & simer slowly over a medium heat for 1 1/2 hours, stirring occasionally.

Posted to the Veg-Recipes list by "Karen and/or Michael" <GreenMountains4@email.msn.com> on Sep 21, 1999.

Per serving: 338 Calories (kcal); 33g Total Fat; (81% calories from fat); 7g Protein; 10g Carbohydrate; 0mg Cholesterol; 359mg Sodium

Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 6 Fat; 0 Other Carbohydrates


Peanut Butter Amaranth Logs

From Arrowhead Mills, "The Native Americans"

  • 3/4 cup amaranth
  • 3/4 cup coconut
  • 1 cup creamy peanut butter
  • 1/2 cup am sesame tahini
  • 1/3 cup honey
  • 1/2 cup am wheat bran
  • 1/3 cup am sunflower seeds
  • 1/3 cup milk powder

Mix together Amaranth and coconut. Place on a cookie sheet in the oven for 15 minutes at 300 F.

While the above is toasting, place the remaining ingredients in a medium size bowl and mix.

Divide Amaranth and coconut mixture in half. Mix half of the Amaranth and coconut mixture in with other ingredients. After rolling this mixture into one dozen three inch x half inch logs, coat the outside with the remaining mixture of coconut and Amaranth.

Place in the refrigerator or freezer until ready to serve.

SUGGESTION: Fine coconut will give better results.

Posted to the Veg-Recipes list by "Karen and/or Michael" <GreenMountains4@email.msn.com> on Sep 21, 1999.

Per recipe: 556 Calories (kcal); 20g Total Fat; (30% calories from fat); 2g Protein; 102g Carbohydrate; 0mg Cholesterol; 17mg Sodium

Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 4 Fat; 6 Other Carbohydrates


Summer Bean and Barley Salad

From Three Sisiters Cookbook

Serving Size : 5

  • 1 1/2 cups baby lima beans
  • 1 cup cut green beans (1 inch pieces)
  • 1 cup cut wax beans (1 inch pieces)
  • 2 cups cooked barley, cooled and fluffed with a fork
  • 1/2 cup diced red onion
  • 1/2 cup diced green pepper
  • 1/2 cup diced celery
  • 1/3 cup red wine vinegar
  • 2 tablespoons olive oil
  • 2 teaspoons Dijon mustard
  • 1 clove garlic, minced

In a large saucepan, over high heat, bring 1 1/2 quarts water to a boil.

Add the lima beans, green and wax beans. Cook for 8 minutes or until just tender. Drain and rinse with cold water. shake off excess water. Transfer to a large bowl.

Add the barley, diced red onion, green pepper and celery. Toss lightly.

In a small bowl, whisk together the vinegar, olive oil, mustard, and garlic. Pour over the salad and toss well. Refrigerate for 1-2 hours before serving.

Nutrition per serving: calories 188, percent calories from fat 23%, sodium 160 mg, cholesterol 0 mg.

Yield: 5 cups

Posted to the Veg-Recipes list by releon@syr.edu on 22 Sep 99.


Three Sisters Casserole

From Three Sisters Cookbook, Oneida, NY

Serving Size : 8

  • 1 1/4 teaspoons cumin seed
  • 3 cups finely chopped onions
  • 2 cloves garlic, minced
  • 2 carrots, scraped and diced
  • 1 jalapeno pepper, seeded and finely chopped
  • 28 ounces canned ready-cut tomatoes, undrained
  • 1 1/4 cups fresh or frozen corn kernels
  • 3 medium zucchini, diced
  • 8 ounces penne pasta
  • 16 ounces cooked red kidney beans, rinsed and drained
  • 4 ounces reduced fat sharp Cheddar cheese, grated

1. Place the cumin seeds in a large nonstick skillet and cook over low heat until you can smell them. Add the onion and garlic and cook, covered, until the onion is soft and translucent, 10 to 15 minutes. Stir occasionally and add a little water or stock, if necessary, to prevent scorching.

2. Add the carrots, jalapeno, and the tomatoes and their juice and simmer, uncovered, for 15 minutes. Add the corn and zucchini and simmer until the zucchini is tender, about 5 more minutes. Stir in the cooked pasta and drained beans and mix well.

3. Preheat the oven to 350F. Spoon the mixture into a 4-quart casserole or baking dish that has been sprayed with nonstick vegetable coating. Spread the cheese evenly over the top and bake in the preheated oven until the cheese is melted, about 5 minutes.

Per serving: 281 Calories (kcal); 2g Total Fat; (6% calories from fat); 15g Protein; 53g Carbohydrate; 3mg Cholesterol; 108mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

Posted to the Veg-Recipes list by Pat_H <kitpath@earthlink.net> on Sep 23, 1999.


Zucchini Medley

From Three Sisters Cookbook

Serving Size : 4

  • 3 cups zucchini chunks
  • 1 small sliced yellow onion
  • 1 medium size fresh chopped tomato
  • 1/2 cup fresh mushroom caps
  • 1/2 teaspoon dried basil leaves
  • 2 ounces low-fat grated cheddar cheese (about 1/2 cup)

Place all ingredients except the cheese in a microwave-safe 2 quart casserole dish. Microwave on high for 7-10 minutes or until vegetables are fork tender. Add the cheese and microwave on high for 30 seconds. Let stand for 2-3 minutes before serving.

Posted to the Veg-Recipes list by releon@syr.edu on 22 Sep 99.

Per serving: 10 Calories (kcal); trace Total Fat; (3% calories from fat); trace Protein; 2g Carbohydrate; 0mg Cholesterol; 1mg Sodium

Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates