veggies.jpg (8284 bytes)fruitbowl.jpg (12976 bytes)Spinach, Potatoes and Black Beans, Costa Rican Style
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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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Spinach, Potatoes and Black Beans, Costa Rican Style


� to 1 cup Vegetable Stock or Water
1 Onion, chopped
1 tsp. Garlic, crushed
1 Jalapeno Pepper, minced
2-� cups Tomatoes, fresh, chopped
2 tsp. Cilantro, dried
4 cups packed Spinach, fresh
3 cups Potatoes, cooked, chunks
1-15 oz. can Black Beans, drained
Hot Pepper Sauce, to taste
(To enlarge the photo of the spinach, potatoes, and beans, click on the photo or link)


We began by washing and baking the potatoes in the microwave oven. (Before baking in the microwave oven, we always make a couple of knife cuts in each potato. This prevents the mess of any potatoes exploding while cooking.) Do not over-cook. Potatoes should be firm enough so they won�t break up when added to the rest of the ingredients and mixed.

Wash and clean the Spinach, and cut into pieces. Spinach should be wilted briefly in a microwave oven or by dropping into boiling water for a minute and then draining before adding to other ingredients.

We used a large electric wok, uncovered, for cooking this dish. Add � cup water to the hot wok. Then add the washed, peeled and chopped onion and crushed garlic, and the Jalapeno Pepper pieces.  Stir until the Onion pieces become translucent. Add the Tomatoes, and the Cilantro.  (Add additional vegetable broth or water as needed to prevent sticking.)  Keep stirring, then add the already cooked Potato pieces and the Black Beans. Mix and cook for a few minutes. Then add the Spinach. Cook and stir a minute or two longer.

Add the Hot Pepper Sauce, if desired, and adjust to taste.


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-30)

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