swanlogo2.jpg (2420 bytes)Two SoyBean Vegetarian Casserole
(vegan recipe)


Back to Main Recipe Page
Please read about Diana's cancer research fund!

Print:
Full Page
4x6 Card
3 x 5 Card

Recipe adapted and reprinted with permission from Chef Mark Buckley's Luncheon Recipe Collection, sponsored by The Soy Connection (United Soybean Board).

  • 2 Tbsp. canola oil
  • 1/2 cup onion, chopped
  • 1/2 cup celery, chopped
  • 1/ 2 cup red pepper, chopped
  • 1 clove garlic minced
  • 1 cup uncooked buglur wheat
  • 1 cup orange juice
  • 1 cup vegetable broth (or water)
  • 3/4 cup green soybeans, frozen (Sweet Beans by Sno Pac™)
  • 3/4 cup black soybeans, canned - rinsed and drained (Eden Foods™)
  • 1/2 lb. fresh mushrooms, sliced  - I use shiitake
  • 1/3 cup raisins
  • 1/4 cup wheat germ or mix wheat germ and ground flax seeds
  • 1 small can Mandarin oranges

Directions:

  • Sauté onion, celery, pepper, and garlic in oil for one minute. 
  • Add buglur, cook five minutes more, stirring to keep from sticking. 
  • Stir in orange juice and broth, bring to boil. 
  • Add beans, mushrooms, raisins, and wheat germ.  Reduce heat and simmer 15-20 minutes (covered) until buglur is tender and all liquid is absorbed. 
  • Serve warm or cold.  Scoop onto plate and garnish with 2-3 orange slices.

Yield:  12 - 3 oz. servings

Per serving:   130 calories,    4 g total fat,     6 g pro,      20 g carb   

This dish is beautiful to look at, and the recipe can easily be doubled which will fill a 9"x13" baking dish.   I have taken this dish to many potlucks (and even to this year's Thanksgiving meal at my parents' home) to rave reviews from people who have never eaten soybeans.

The following Web sites will give you more recipes to experiment using soy products and flax in your meals along with information about the health benefits of both soy and flax.  There are many more informative sites which you can find from the links provided at each of these excellent sites.

 

 

 


In my book, I have included the names of several dozen cookbooks which feature recipes that are compatible with (or that can be modified to fit) the ultra-healthy diet I follow, including some resources which are free.

I am also collecting recipes to include in a future edition of my book as well as to be featured on "Menus and recipes".   I have asked readers to send me any recipes that they have found to be great-tasting and easy to prepare, and that emphasize the nutritional guidelines which are outlined in my book.  I will also consider taking people's favorite "normal" recipes and posting versions which are modified for maximal cancer prevention.

If you have a recipe you wish to submit for possible inclusion in either my book or on this web page, please send it to me.  If the recipe is from a cookbook or other printed source, please include the name, author, and publisher of the source so that I can ask for permission to reprint the recipe.  If it is a recipe you created, or a family favorite, please indicate that, also.

Mail recipes to me at:

Contact Information:
Phone/Fax: 734/996-9260

P.O. Box 130221, Ann Arbor, MI  48113

Top

swanpink.gif (5264 bytes)

Home l My Cancer Story l Book l Consulting l Credentials

Speaking l Suggested Books l Menus & recipes l FAQ's

Links l Shake Recipel Newsletter l Order Form l Endowment