veggies.jpg (8284 bytes)fruitbowl.jpg (12976 bytes)Asparagus, Carrots, Olives, and Rice with a Lemon Bean Sauce
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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Asparagus, Carrots, Olives, and Rice with a Lemon Bean Sauce


2 cups Brown Rice cooked in 4 cups Water

3 Onions, medium size, coarsely diced
1 lb Carrots, thinly sliced
3 lbs Asparagus spears, cut bite-size (approx. 1 to 1 ˝ inch)
1 - 6-oz. can Ripe Olives, sliced
Cayenne Pepper or Hot Sauce (to taste)

1 cup Lemon Juice
1-15 oz can White Beans, drained
2/3 cup Nutritional Yeast
1 tbsp Corn Starch
(To enlarge the photo of the asparagus, carrots, olives and rice, click on the photo or link)


Begin by putting the water in the rice pot  on the stove top.  Turn on the heat and allow the water to come to a boil.

While the water is heating, wash and coarsely dice the onions. Wash and peel carrots and cut into thin slices. Wash and cut asparagus into bite-size pieces. Place all three cut up vegetables in a large microwaveable covered dish. Add the pepper to taste, and mix. Cover the dish and cook in microwave oven until vegetables are tender. Remove from oven and set aside.

When the rice water has come to a boil, add the brown rice, cover, and reduce the heat to low or simmer, and cook until all the water is absorbed.

In a high-speed blender container, add Lemon Juice, drained canned White Beans, Nutritional Yeast (Note: Be sure to use “nutritional” yeast, not baking yeast), and Corn Starch. Cover and run blender at high speed until ingredients are smooth.

Pour blender contents into cooked vegetables, add the ripe olive slices, and mix together, and cook in microwave oven until the sauce thickens.

When the rice is cooked, add to the veggies and mix well.  If desired, place the covered dish back into the microwave oven to reheat.

Serve with a large tossed salad and enjoy!

Ingredients information


Beans, Cannellini, canned


Corn Starch


Nutritional Yeast

Olives, Ripe, Sliced

Onions, Yellow

Pepper - Hot Red, ground (Cayenne)

Rice, Brown

Utensils and Equipment Information

Dish, Ceramic Baking


Measuring Cups, Dry

Measuring Cup, Liquid

Peeler, Vegetable

Pot, Glass

Spoon, Large Mixing


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! 

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