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Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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Pinto Beans and Veggies Tortilla
A Relatively Quick No-Cook Lunch or Dinner


3 - 15-oz. cans Pinto Beans, unsweetened
1 Onion, medium size, sweet, diced
1-1/2 tsp. Cumin, ground
1-1/2 tsp. Chili Powder
1 tsp. Basil, sweet dried
Hot Pepper Sauce, to taste
1 - 6-oz. can Olives, ripe, sliced
1 Tomato, medium size, diced
Salsa, favorite
Mixed Greens and Veggie Salad
(To enlarge the photo of the pinto beans and and veggies tortilla, click on the photo or link)


We based the size of this recipe on making enough filling for six large tortillas, which is the average quantity in a package.  These sandwiches are also great as leftovers, if all six are not eaten at the same meal.  We also enjoy a large Mixed Greens and Veggie Salad with our meals, so we used part of the salad for the tortilla filling.

Open the cans of pinto beans, drain off the liquid, and place beans in a mixing bowl.  Wash, peel and dice the onion and add to the pinto beans in the bowl.  Add the cumin, chili powder, basil and hot pepper sauce.  Mash these ingredients together with a potato masher until nearly all the beans are crushed.  Set aside.

Wash and dice the tomato and set aside.  Open the can of ripe olives and drain off the liquid.  If the olives are not sliced, slice them into rings.

Begin to make the pinto beans and veggies tortilla by placing one of the tortillas on a plate.  Place a bed of the salad on the tortilla as shown in the photo to the left.  Add some of the diced tomatoes and ripe olive rings.  Spoon on some of the salsa.  Top with the pinto bean mix.  Roll the tortilla and enjoy with your tossed salad. (To enlarge the photo of the pinto beans and veggies tortilla preparation, click on the photo or link)

The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live!  (d-20)

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