INGREDIENT # 7
Instead of  broccoli sticks use 1 ounce of any of the vegetables below:


asparagus
bell peppers
cauliflower
cabbage
corn
cucumbers
green beans
mushrooms
onions
radishes
peas
sweet potatoes
soybeans

tofu

turnips
wild rice

Recipes.

REPLACE THE TOMATO INGREDIENT #4

WITH BEANS or BARLEY :


a. Instant Barley in a box  (1/3 cup dry weighs1 oz.)

b.  Dry lentils (1 ounce dry is 1 teaspoon  and it makes 1 tablespoon after cooking so use 1 tablespoon of cooked  lentil soup

c.  Garbanzo beans - also called chick peas 

d. Black Eye Peas 

e. Red Kidney Beans

( ONE DRY OUNCE  turns into more in weight when cooked... but if you can find out the equivalent of 1 dry oz., you can substitute the tomato  with a 1 dry ounce equivalent portion of any of the above - listed beans or grains .​