A HEALTHFUL AND MEATLESS DIET

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Legumes. Among the first plants ever cultivated, beans are still a great bargain. They're rich in protein, vitamins, and minerals, and when paired with whole grains, nuts and seeds, or dairy products, they provide complete proteins capable of replenishing the body's needs (so that you or the women on the Himalayan trails can keep going strong). Today, even greater emphasis is being placed on legumes as pan of the solution for a hungry world that cannot hope to exist with meat as a primary protein source.

Of all legume dishes, one of the simplest to prepare is dhal. This Indian standard may be seasoned to suit your tastes and served over a bed of rice as a nutritious main dish. The following recipe adds cabbage, a "hardware vegetable" that's easy to store for long periods of time.

DHAL WITH CABBAGE
1 cup of lentils or yellow split peas
1 medium onion, sliced
2 cups (or more) of water or vegetable stock
2 cups of shredded cabbage
1 /4 cup of olive or vegetable oil
1 large onion, chopped
1 clove of garlic (or 1/2 teaspoon of garlic powder)
1 small tomato, diced (or 1 tablespoon of tomato paste)
1 teaspoon of ground cumin
1 teaspoon of turmeric
1/2 teaspoon of mustard
1/4 teaspoon of cinnamon
1/4 teaspoon of ginger
1/4 teaspoon of ground coriander
4 whole cloves
2 tablespoons of lemon juice salt to taste

In a saucepan, boil the lentils or peas and the first onion in the water for about 15 minutes. Next, add the cabbage and continue cooking until the lentils are soft, adding more water if needed. Now, in a skillet, heat the oil and saute the second onion and garlic until they're golden, then add the tomato and seasonings (except the salt) and cook over medium heat, stirring constantly, for 5 minutes. Add the lemon juice, stir the mixture into the lentils, add salt as desired, and serve the dhal over steaming-hot brown rice. Accompany the dish with such condiments as sliced bananas, cucumbers with yogurt, or chopped tomatoes, green peppers, and raw onions. This recipe will provide four portions.

Here's another easy-to-prepare legume dish, one that's popular in the Caribbean.

CUBAN BLACK BEANS AND RICE
1 pound of black or turtle beans
3 cups of water or vegetable stock
1/2 cup of olive or vegetable oil
1 cup of chopped onion
1 clove of garlic, minced
1 green pepper, diced
2 teaspoons of salt
1 teaspoon of ground pepper
1 bay leaf
2 tablespoons of tamari
1/4 cup of wine vinegar hot cooked rice onion and hard-boiled eggs for garnish

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