View Single Post
Old 10-20-2015, 05:36 PM   #213
Senior LCF Member
penguinpower's Avatar
Join Date: Apr 2009
Posts: 648
Gallery: penguinpower
I've been taking B-12 supplements, even though I do feel I get some through nutritional yeast and the occasional non-vegan meal I eat. My doc had my level tested as part of my recent physical and even though my results were within the acceptable range, she felt I should take the supplements. So I have been, but haven't noticed anything from them.

jem - I made this recipe the other day with polenta instead of grits and we loved it! It's from Susan Voison's "Fat Free Vegan" website. I love her recipes. My husband said he wants a repeat soon. She calls it a breakfast recipe but we had ours for dinner. I also put a little splash of marinara sauce over the polenta before topping it with the beans, but we like all things with sauce lol.

Sausage-Flavored Breakfast Beans and Grits


1 large onion, chopped
pinch of baking soda (see notes)
water or vegetable broth
1/2 large red bell pepper, chopped
4 cloves garlic, minced
3 cups cooked cannellini beans (or other white beans), drained (or 2 cans, rinsed and drained)
1 cup vegetable broth (I used Imagine’s No-Chicken), plus additional, as needed
1 teaspoon rubbed sage
1 teaspoon smoked paprika
1 teaspoon dried oregano
1/2 teaspoon fennel seed, crushed (see note)
1/2 teaspoon dried basil
1/2 teaspoon salt, or to taste
1/4-1/2 teaspoon red pepper flakes, depending on how spicy want it to be
4 cups chopped fresh spinach
smoked salt, to taste
1 cup yellow corn grits, prepared according to package instructions


Heat a large non-stick pot or skillet. Add the onion, sprinkle it with the baking soda, and immediately stir in one tablespoon of water or vegetable broth. Cook, stirring frequently, until the onion changes color and begins to soften, adding more water if it starts to stick to the pan. Add the chopped pepper and garlic along with another tablespoon of water or broth. Cook for 2-3 minutes, adding another splash of water if necessary and making sure that the garlic does not burn.
Add the drained beans, vegetable broth, and all seasonings. Cover tightly, reduce heat to very low, and cook for at least 30 minutes, adding broth if it starts to dry out. The longer and slower you cook them, the more flavorful the beans will be.
While the beans are cooking, prepare the grits according to package instructions. (I used 1 cup of Bob’s Red Mill organic grits cooked in 3 cups of water.) Keep warm until beans are ready.
Check the beans, and if they seem dry, add a good splash of broth. (The beans should have a little liquid around them, but not as much as a soup or stew.) Increase the heat to medium, add the spinach, sprinkle with smoked salt if you want, stir well, cover tightly, and cook until the spinach wilts. Serve over the grits.


Baking soda speeds the cooking of the onion so that no oil and little liquid is needed.

Fennel helps give the beans the flavor of Italian sausage, but if you’re not a big fennel fan, start with 1/4 teaspoon and add more to taste.

Preparation time: 20 minute(s) | Cooking time: 30 minute(s)

Number of servings (yield): 4 generous servings or 6 small ones

Nutrition (per serving, 1/4 of recipe including grits): 338 calories, 12 calories from fat, 1.5g total fat, 0mg cholesterol, 438mg sodium, 872.4mg potassium, 66.6g carbohydrates, 12.2g fiber, 2.6g sugar, 16.5g protein. (For beans without grits: 193 calories, .9g total fat, 35.6g carbohydrates, 13g protein.)
penguinpower is offline   Reply With Quote