Fantastic Food

This is a tasty, quick, easy, and super healthy meal.  It can be the main dish, or it can be a filler for pita bread or a topping for salad greens. INGREDIENTS: 1 15 oz. can cannelini beans, rinsed and drained 1 6 oz. can tuna, drained 1 scallion, or 1/4 cup red onion diced 6 or 7 grape tomatoes, chopped 2 tbs. olive oil 1 1/2 tbs. balsamic vinegar 1 tbs. capers 1-2 clove garlic, minced 1 tbs. fresh basil, chopped (or 1 tsp. dried) salt & pepper to taste DIRECTIONS: 1) In medium bowl, shred drained tuna. 2) To the tuna, add the beans, scallion/onion, tomatoes, capers, garlic & basil. 3) Whisk together olive oil and vinegar until well-mixed.  Add to tuna mixture. 4) Salt and pepper to taste Serve room temperature or chilled.

Total time: 20 minutes INGREDIENTS: 3 medium carrots, sliced 2 celery ribs, chopped 1/2 large onion, chopped 1 red bell pepper, seeded and chopped 1/2 cup chopped onion 2 tablespoons butter or olive oil 2-3 cans (15-1/2 ounces each) garbanzo beans, rinsed and drained 6 cups chicken broth 2 cups cubed fully cooked ham 1/2 tablespoon chili powder 3 cloves minced garlic 1/4 teaspoon pepper 1 bay leaf salt to taste INSTRUCTIONS: In a large saucepan over medium heat, saute the carrots, celery, onion, garlic, and bell pepper in butter until tender.  Stir in the remaining ingredients. Bring to a boil.  Reduce heat; cook for 15 minutes or until heated through. Discard bay leaf.                                 Yield:  7 servings.

Total time: 30 min. INGREDIENTS: 1 Tbs. Olive oil 2 Tbs. fresh ginger, chopped or grated 2 cloves garlic, chopped 8 scallions sliced, green parts separated from white parts 1 Tbs. sweet curry powder 1/2 tsp. hot curry powder 5 medium carrots, peeled and sliced 1 russet potato, peeled & cubed into bite-size pieces 1 cup red lentils (or any color is fine) 1 chicken breast, cooked and shredded (or cubed into small pieces) 4 cups vegetable or chicken broth 2/3 cup pumpkin (canned is fine) 1/3 cup tomato sauce 2 tsp. soy sauce Salt & pepper naan bread, peanuts, & lime wedges for serving coconut milk (optional) DIRECTIONS: Heat oil in large saucepan over medium-high heat. Add garlic, ginger, and scallion whites, and cook, stirring, for 2 minutes or until softened. Stir in curry powders. Add carrots, potatoes, lentils, chicken broth, 1 tsp. salt & 1/4 tsp. pepper, pumpkin, soy sauce, & tomato sauce. Bring to a boil, then reduce heat and simmer