Fasting from meat on Fridays during Lent helps us "acquire a mastery over our instincts and freedom of heart." (Catechism of the Catholic Church 2043). Fasting is meant to free us. It helps us feel our physical hunger, and in turn, our spiritual hunger for the infinite love found only in God.

This Lent, eat in solidarity with families around the world with one of the CRS Rice Bowl meatless meals below.

When you've cleaned your plate, remember to put the money you saved by not buying meat — an average of $3 per person per meal — into your CRS Rice Bowl to feed our brothers and sisters in need around the world.

Remember to use Fair Trade ingredients in all your cooking through SERRV, a nonprofit organization, based in Maryland, www.serrv.org/category/snacks-staples!

Learn how CRS Fair Trade is a way to live our faith at www.crsfairtrade.org.

Cheese Empanadas with Beans

from Columbia

Empanadas
• 2 cups flour
• 2 tablespoons vegetable shortening
• 1 teaspoon baking powder
• 1 cup old water mixed with 1 teaspoon salt
• 12 ounces queso fresco or farmer's cheese, shredded
• 4 tablespoons fair trade olive oil

Beans
• 2 16-ounce cups of kidney beans, drained
• 1 onion, diced
• 1 red bell pepper, chopped
• 1 teaspoon cumin
• Cilantro (for garnish)

Empanadas: Mix flour, shortening, baking powder and salted water. Knead until combined. On a floured surface, form dough into a roll. Cut into 6 to 8 equal pieces, Flattening each to 5 inches in diameter. Place about a tablespoon of cheese on one half of the circle, fold the other half of the dough over the cheese and seal the edge. Repeat with remaining pieces. Heat oil in a pan. Cook each side of empanda until browned. Remove from pan and place on a paper towel to absorb the extra oil. Repeat with the other pieces of dough.

Beans: In a separate pan, sauté the onion and bell pepper in oil. Add the beans and cumin; heat until warm. Garnish with cilantro.

Rice and Lentil Mash

from Laos

• 1½ cups rice
• 1½ cups lentils
• 5 cups water
• 1 bunch spring onions, chopped
• 6 cloves garlic, minced
• 4 eggs, whisked
• Salt and pepper to taste
• 2 tablespoons fair trade olive oil
• Parsley (to garnish)

In a large pot, cover lentils and rice in water and soak for 10-15 minutes. Next, bring water to a boil, reduce heat to medium and cook until water is absorbed, about 20 minutes.

In a separate pan, sauté garlic and onions in oil until translucent, then add to the rice-and-lentil mixture. Season to taste. While stirring, slowly pour whisked eggs into the rice-and-lentil mixture; the egg should spread out in "ribbons." Add parsley to mixture or as garnish to each plate. Serve hot.

Cornmeal With Beans

from Rwanda

• 3⅓ cups cornmeal
• 4 cups water
• ½ teaspoon salt
• 1 16-ounce can of beans
• 1 onion, diced
• 1 tomato, chopped

Cornmeal:
Boil water in a saucepan, and then stir in cornmeal and salt. Mix for 5–7 minutes or until the water is absorbed. Add more water as necessary to reach desired consistency. Stir often to prevent burning.

Beans:
Sauté the onion and tomato, and add the beans to the vegetables, including some of the bean broth.

Bean Soup With Chayote Squash and Rice

from Honduras

• 1 onion, diced
• 1 red bell pepper, diced
• 2 garlic cloves, minced
• 2 tablespoons fair trade olive oil
• 3 15-ounce cans red beans, drained
• 2 cups water
• 1 vegetable bouillon cube
• 1 yellow chili, seeded and minced
• 1 jalapeño, seeded and minced
• 1 15-ounce can diced tomatoes with liquid
• Juice of 1 lime
• 2 chayote squash, peeled, seeded and cut into cubes (may substitute yellow squash or zucchini)
• Fresh cilantro
• 4 cups cooked white rice

Sauté onion, bell pepper and garlic in oil until translucent. Add beans, water and bouillon, and heat thoroughly. Add yellow chili, jalapeño, tomatoes, lime juice and chayote, and simmer on low for about an hour. Add cilantro and serve over rice.

Greens with Rice

from Madagascar

• 2 tablespoons fair trade olive oil
• 1 small onion, diced
• 1 medium tomato, diced
• 1 clove garlic
• 1 teaspoon fresh ginger, minced
• 3 cups packed collard greens or kale
• 1 cup rice
• 2 cups water
• Salt and pepper to taste

Heat oil in medium-sized pot. Add onion, tomato, garlic and ginger, and sauté until just tender. Add collard greens or kale, and stir 1 minute. Add rice, water, salt and pepper. Bring to a boil. Cover and cook on medium heat for 25 minutes or until water is absorbed.