I fully admit that this recipe screams “emergency dinner!” But it’s spicy, hearty, high in protein, and best of all, ready for the table in about twenty minutes. Some nights, you need a main dish like that, and this one never disappoints.

　　

Ingredients

6 to 8 servings

　　1 1/2 tablespoons olive oil

　　1 medium onion, chopped

　　2 garlic cloves, minced, optional

　　One 14-ounce package Tofurky sausage, sliced 1/2 inch thick

　　Two 15-to 16-ounce cans navy beans, drained and rinsed

　　1 cup natural barbecue sauce, any flavor

　　4 to 5 ounces baby spinach

　　

Step 1

Heat the oil in a wide skillet or stir-fry pan. Add the onion and sauté over medium heat until translucent.

　　

Step 2

Add the garlic and sausage; continue to sauté, stirring frequently, until everything is golden, about 5 minutes.

　　

Step 3

Stir in the beans and barbecue sauce. Cook until piping hot, about 4 minutes.

　　

Step 4

Add the spinach and cover. When it wilts down a bit, stir it in. Continue to cook for just a minute or so longer. Serve at once.

　　

Menu Suggestions

Step 5

A salad with a hint of sweetness balances the hearty, bold flavors in this dish. Choose Fruitful Red Slaw (page 177) or Creole Coleslaw (page 178). To make the meal even heartier, add some cooked quinoa or microwaved sweet potatoes.

　　

Step 6

If this is truly an emergency meal, stick with the basics—microwaved Yukon gold or sweet potatoes and a simple green salad.

　　

nutrition information

Step 7

Calories: 380

　　

Step 8

Total Fat: 13g

　　

Step 9

Protein: 25g

　　

Step 10

Carbohydrates: 44g

　　

Step 11

Fiber: 13g

　　

Step 12

Sodium: 790mg

　　Reprinted with permission from Vegan Express: Featuring 160 Recipes for Quick, Delicious, and Healthy Meals by Nava Atlas. Copyright © 2008 by Nava Atlas. Excerpted by permission of Broadway, a division of Random House, Inc. All rights reserved.Nava Atlas is the author of nine cookbooks, including The Vegetarian Family Cookbook, The Vegetarian 5-Ingredient Gourmet, and Vegetarian Soups for All Seasons. She lives in the Hudson Valley region of New York with her husband and two teenage sons (all vegans).