BLACK BEAN STROGANOFF

Ingredients:

  • 1 ½ cups water
  • 1 ¼ cups whole wheat couscous
  • ½ tsp. salt
  • 4 Tbl. olive oil
  • 2 onions, minced
  • 6 fresh mushrooms, minced
  • ¾ cup whole wheat flour
  • 2 cups milk
  • 2 cups plain yogurt (I use nonfat Greek yogurt)
  • 15 ounces canned black beans, rinsed and drained
  • 2 tsp. dry mustard
  • ½ tsp. salt
  • 1/8 tsp. cayenne pepper
  • 1/8 tsp. ground nutmeg
  • ¼ cup white wine

Directions:

  1. Bring water to boil in saucepan.
  2. Add couscous and salt. Stir and cook for 15 seconds.
  3. Cover, turn off heat, and set aside.
  4. Heat oil in large skillet or Dutch oven over medium-low heat.
  5. When oil is hot, add onions and mushrooms.
  6. Sauté for 5 minutes
  7. Reduce heat to low.
  8. Add flour and cook 2 minutes longer.
  9. Slowly add milk, yogurt, black beans, dry mustard, salt cayenne pepper, and nutmeg.
  10. Stir until smooth and thick.
  11. Combine cooked couscous and sauce.
  12. Stir in wine.

Dehydrate:

     Spread on parchment-covered dehydrator trays and dehydrate for 6 hours at 145 degrees.

Yield: Serves 4 (weight 1 dehydrated serving = 6 ounces per serving)

Rehydrate:

     Cover with water ½ inch above level of food in pot, boil, stir, and serve.

Serving Suggestion: Serve with Parmesan cheese and garlic bread croutons.

                                                                                                                                      Calories: 550