KABOCHA SQUASH AND BLACK SOY MISO SOUP
Makes about 7 cups

Kabocha is a wonderfully dense, deep orange-fleshed winter squash. Substitute buttercup, red kuri, or pumpkin, or go with a softer squash like butternut, if desired. It’s easiest to peel a hard squash if you first cut it in half, scoop out the seeds, then cut it in wedges. Pare each slice with a paring knife, or lay it cut side down and use a chefs knife to slice off the skin. You can add a touch of honey or apple juice to replace mirin’s sweet note, if desired.

4 cups water
1 4x4-inch piece kombu (see Glossary)
2 ribs celery, chopped
4-1/2 cups peeled and cubed kabocha squash (1 medium squash, about 2 pounds)
2 cloves garlic, chopped
1 inch ginger root, grated
1 15-ounce can black soybeans, drained
1/4 cup red miso (see Glossary)
1/4 cup water
1 tablespoon mirin (see Glossary)
Black pepper, to taste

1. In a large pot, combine 4 cups water, kombu, and celery. Bring to a boil. Cover and reduce heat to simmer for 5 minutes.
2. Add squash, garlic, and ginger. Cover and cook for 10 minutes, or until squash is tender. Remove kombu, chop finely, and return to pot. Stir in soybeans and heat to simmering. Remove from heat.
3. In a small bowl, whisk together miso, 1/4 cup water, and mirin. Stir into hot soup. Add pepper, to taste.

VEGAN

PER CUP: 165 CAL, 11g PROT, 6g FAT (1g sat fat), 20g CARB, 436mg SOD, 0mg CHOL, 7.5g FIBER.

BLACK SOYBEAN - WALNUT LOAF
Makes about 10 slices

Home-style comfort foods never go out of style—perhaps they’re a refuge from the fast paced world we live in. Save your heart and indulge in a nutty black soybean version of a traditional meatloaf. This tasty loaf has a remarkable texture and flavor, and it's fabulous for sandwiches.

1 cup chopped onion
3/4 cup chopped carrots (about 1 medium)
1 tablespoon olive oil
1 cup walnuts
1 15-ounce can black soybeans, drained
1 cup dried bread crumbs
1/4 cup minced parsley
2 tablespoons almond butter
1 tablespoon bouillon powder or paste
1 tablespoon minced fresh thyme
1 tablespoon tamari or other soy sauce
1/2 teaspoon garlic powder
Salt and pepper, to taste
2 tablespoons rolled oats
Cooking spray or oil

Topping
2 tablespoons tomato paste
1 tablespoon Dijon-style mustard
1 tablespoon honey or brown sugar

1. Preheat oven to 400°. Lightly spray or oil a medium loaf pan (about 4x8-inches). Using a food processor, mince onion and carrot finely. In a medium skillet over medium heat, sauté onion and carrots in oil until limp, 4 to 5 minutes.
2. In the food processor, grind nuts until fine, but not powder. Transfer to a large bowl. Add beans to processor bowl and pulse to a coarse meal, but don't purée. Add to bowl.
3. Stir in bread crumbs, parsley, almond butter, bouillon powder, thyme, tamari, garlic powder, salt, and pepper. Mix with your hands and knead to combine. Sprinkle prepared loaf pan with oats. Press loaf mixture into pan and smooth top. Bake for 30 minutes.
4. In a small bowl, stir together topping ingredients. Spread over loaf. Return loaf to the oven for another 10 minutes. Remove pan to a rack to cool for at least 10 minutes before slicing.

APIAN/VEGAN

PER SLICE: 210 CAL, 9g PROT, 14g FAT (2g sat fat), 15g CARB, 176mg SOD, 0mg CHOL, 4.2g FIBER.

Variation: Baked Portobello Soy-Nut Burgers
Preheat oven to 400° and lightly brush or spray a nonstick baking sheet with oil. Make mixtures for Black Soybean-Walnut Loaf and topping. Scrape gills from 6 medium portobello mushrooms and fill each with 1/6 of the loaf mixture. Place filled mushrooms on prepared sheet and bake for 15 minutes. Spread topping mixture over burgers and return to the oven to bake for 10 minutes. Let cool on sheet for at least 15 minutes before serving alone or inside a pita bread or bun with condiments of choice. (These can be baked ahead, refrigerated, and reheated as needed for a quick meal.) Makes 6.

APIAN/VEGAN

PER BURGER W/O BREAD: 402 CAL, 17g PROT, 24g FAT (3g sat fat), 36g CARB, 673mg SOD, 0mg CHOL, 6.8g FIBER.

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