Gold Plan Institutional Recipes
24 cups cooked garbanzo beans/chickpeas
2 cups water
8 cloves garlic, minced
1 tablespoon tamari or soy sauce
Juice from 16 lemons (1 cup lemon juice)
2 cups minced parsley
2 cups minced scallions
1/4 cup salt
1 tablespoon black pepper
2 cups tahini
48 large whole-wheat pita rounds
Chopped tomatoes, cucumber, and lettuce
Mash chickpeas to a paste, adding enough water for a smooth consistency. Blend with other ingredients, except pita rounds, tomatoes, cucumber, and lettuce. Adjust seasonings to taste.
Cut each pita round in half. Fill each half with 1⁄3 cup hummus. Top with chopped tomatoes, cucumber, and lettuce.
Hummus can also be served as a dip. Serve 2⁄3 cup hummus with a pita round that has been cut into 6 wedges. Raw vegetables, such as mushrooms, carrot sticks, sliced zucchini, and broccoli florets, can also be used as dippers.
Per serving: 317 calories; 13.4 g protein; 49 g carbohydrate; 8.4 g fat; 24% calories from fat; 236 mg sodium.
3 tablespoons oil
1 tablespoon ground cumin
1/2 cup curry powder
1 teaspoon cayenne pepper
about 1 tablespoon black pepper (to taste)
3 cups vegetable broth, divided
8 medium carrots, diced
8 cups diced potatoes
4 green peppers, thinly sliced
8 large onions, thinly sliced
2 heads cauliflower, broken into florets
8 cups chopped tomatoes
4 16-ounce cans garbanzo beans, drained
1 cup raisins
2 cups fresh or frozen green peas
48 cups cooked brown rice
Heat the oil in a skillet and add the cumin, garlic, curry powder, and cayenne. Stir in 1/2 cup of the broth and cook the mixture for 2 minutes. Add the carrots, potatoes, green pepper, onions, and cauliflower. Cover the pan, and simmer for 5 to 7 minutes or until the vegetables are just tender. Add the zucchini, tomatoes, chickpeas, raisins, and remaining broth. Cover the pan, and simmer for 10 minutes. Adjust seasonings. Add salt and pepper to taste. Serve 1 1⁄3 cups vegetable curry over 1 cup rice.
Per serving: 350 calories; 9.6 g protein; 70.8 g carbohydrate; 3.1 g fat; 8% calories from fat; 200 mg sodium.
6 onions, chopped
6 cups water
1 #10-size can tomatoes, chopped
3/4 cup maple syrup
6 tablespoons vinegar
6 tablespoons soy sauce
6 tablespoons parsley flakes
3 tablespoons dry mustard
2 tablespoons ground ginger
1 1/2 teaspoon black pepper
30 cups cooked navy beans
Put chopped onion in saucepan in 6 cups water and simmer for 10 minutes. Add remaining ingredients, except beans, and stir for about 5 minutes. Then add beans, and cook about 10 to 15 minutes to blend flavors. Serving size is 1 cup.
Per serving: 194 calories; 9.7 g protein; 37.3 g carbohydrate; 0.6 g fat; 3% calories from fat; 248 mg sodium.
12 medium onions, finely chopped
1 1/2 cups water
24 cups cooked black beans (3 quarts)
12 cups medium taco sauce (3/4 gallon)
96 small corn tortillas
2 bunches scallions, thinly sliced
3 cups chopped black olives
Saute the onion in the water until tender. Place onion and black beans in a blender or food processor and puree.
Heat the taco sauce in a frying pan. Simmer each tortilla in the sauce until just soft. Don’t overcook, as the tortillas may begin to disintegrate. Lay the tortilla flat on a cutting board or other flat surface. Place 1/4 cup of the bean mixture in the center of the tortilla and roll it up. Place it seam side down in a baking pan. Arrange enchiladas in a single layer in baking pans and pour any remaining taco sauce across the top. Sprinkle tops with scallions and black olives. Bake, covered, at 350 F until heated through, about 20 minutes.
Per serving: 268 calories; 12 g protein; 48.2 g carbohydrate; 2.6 g fat; 10% calories from fat; 153 mg sodium.
7 cups onion, chopped
½ cup olive oil
28 garlic cloves, crushed
2 teaspoons crushed red pepper
¼ cup salt
1 cup dry parsley or 2 cups fresh, finely chopped
½ cup dry basil or 1 cup fresh, finely chopped
7 20 oz. cans Italian plum tomatoes
1 tablespoon black pepper
3 gallons vegetable broth
14 cups cooked or canned great northern beans
14 cups uncooked pasta
Saut¹ onions in oil until transparent. Add garlic, red pepper, salt, and herbs, and simmer 1 minute. Add tomatoes and black pepper; simmer 5 minutes. Add broth and beans. Simmer 15 minutes. Bring to a boil. Add pasta. Cook 8 minutes or to desired tenderness. Serving size is 2½ cups.
Per serving: 282 calories; 16.9 g protein; 45.8 g carbohydrate; 3.1 g fat; 19% calories from fat; 394 mg sodium.
6 green peppers, diced
12 scallions, sliced (include some of green part)
6 onions, diced
3 cups chopped fresh parsley
2 #10-size cans tomato sauce
1 #10-size can chopped tomatoes
12 cloves garlic, crushed
¼ cup dried oregano
2 tablespoons dried basil
6 cups sliced mushrooms
Salt to taste (optional)
10 pounds spaghetti, uncooked
Simmer green pepper, scallions, onion, and parsley in 3 cups water for 10 minutes. Add tomato sauce, chopped tomatoes, garlic, herbs, and mushrooms. Simmer for 1 hour or more. Add salt to taste, if desired.
Cook pasta according to package directions. Drain and rinse with cool water. Serve hot sauce over individual servings of pasta.
Per serving: 285 calories; 7.8 g protein; 239 g carbohydrate; 1.5 g fat; 5% calories from fat; 325 mg sodium.
3 #10-size cans tomato sauce, no added salt
27 ounces tomato paste
12 cups kidney beans
2 1/4 pounds diced mushrooms
9 green peppers, diced
9 jalapeno peppers, diced
9 onions, chopped
2 1/4 cups chili powder
4 1/2 tablespoons cumin
3 tablespoons crushed red pepper
6 tablespoons garlic powder
3 tablespoons dried oregano
3 teaspoons allspice
2 1/4 cups water
9 cups textured vegetable protein (TVP)
Place all ingredients in large covered sauce pan; mix well. Simmer until lightly thickened, about 2 to 2 1/2 hours. Chill overnight in refrigerator. Reheat the next day and serve. Optional: add kidney beans, chopped tomatoes, and/or chopped spinach. One serving is 1 1/2 cups chili.
Per serving: 217 calories; 14.4 g protein; 38.1 g carbohydrate; 1.9 g fat; 8% calories from fat; 471 mg sodium.