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Soft Shell Tacos

Available in natural food stores and larger supermarkets. Among them are ready-to-heat products such as Litelife’s Smart Ground Taco/Burrito, Yves Veggie Ground Round Mexican, and El Burrito’s SoyTaco. If you prefer, you can make your own fillings using meatless burgers or a crumbled meat alternative and adding your own seasonings, as we’ve done in this recipe.

Makes about 3 cups filling or 8 tacos.

4 vegan burger patties, such as BocaBurger Original, Gardenburger Classic, or Gardenburger Flame Grilled
1 c water, divided
1 small onion, finely chopped
2 garlic cloves, minced or pressed
½ c finely chopped bell pepper
¼ c finely chopped fresh cilantro
½ c tomato sauce
2 to 3 tsp chili powder
1 tsp ground cumin
¼ tsp dried oregano
½ chipotle pepper in adobo sauce, finely chopped, or ¼ tsp crushed red pepper
8 corn tortillas
½ to 1 c salsa
3 to 4 green onions, chopped
2 cups shredded romaine lettuce
1 to 2 medium tomatoes, cut into wedges
1 avocado, cut into 8 wedges (optional) 

• Remove burgers from freezer and thaw slightly. Chop into ¼ inch pieces. Set aside.
• Heat ½ cup water in a large skillet. Add onion, garlic, bell pepper, and cilantro. Cook over medium heat, stirring often, until soft, about 5 minutes.
• Add remaining ½ cup water, chopped burgers, tomato sauce, chili powder, cumin, oregano, and chipotle pepper or crushed red pepper. Stir to mix. Reduce heat to low, and cook, stirring constantly, until mixture is fairly dry, 2 to 3 mintues.
• Heat a tortilla in a separate skillet, flipping it from side to side until soft. Add a spoonful of filling and fold in half. Cook 1 minute on each side. Add a spoonful of salsa, then garnish with green onions, lettuce, tomatoes, avocado, if using.
• Repeat with remaining tortillas.

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Quinoa Stuffed Peppers

9 small/medium green bell peppers, split and seeded, blanched and cooled
8 oz Spanish onion, diced
2 12 oz packages of Smart Ground
2 lbs prepared quinoa
1 T salt
1 tsp black pepper
2 cups water to sauté with as needed

Sauce:

5 cups cold prepared tomato sauce (not too seasoned like marinara)
3/4 cup white vinegar
1/4 cup sugar

1. Saute the onion with some water until they have begun to carmelize
2. Add the Smart Ground, quinoa and seasoning and continue cooking until hot
3. Spread mixture onto a sheet pan and chill mixture
4. Stuff the peppers evenly and place in baking pan
5. Put a 4 oz ladle of sauce over each pepper and add extra if you like
6. Bake in a preheated 350 degree oven for 30 minutes, uncovered

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Vegan Mushroom Stroganoff

Variations of this recipe have been known for more than a hundred years. It is named for some members of the large and important Russian Stroganov family.

Serves 4

1 lb mushrooms
1 T margarine
150 gms tofu
1 large onion, finely sliced
1/2 cup cashew nuts (optional but nice)
1 clove garlic, minced
1 tsp cayenne pepper
1 tsp ginger, ground
1/2 pint soy yogurt
1 tsp soy sauce
Tabasco
salt

Sauté the onion in a large skillet using 1 T of margarine or oil. Dry and cut the tofu in bite sized pieces and add to the onions. Sauté the tofu until both sides are golden brown. Add in spices and mushrooms. Add yogurt and optional nuts and cook over low heat. If you want more sauce, you can add a bit of water to thin it out, or if you want it really thick you can add some cornstarch. Serve this over natural brown rice or barley, although it tastes nice over noodles or Spätzle as well.

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Pasta with Green Beans and Tomatoes

- from the Mediterranean Vegan Kitchen cookbook

4 large cloves garlic, finely chopped
2 1/4 lbs. tomatoes, peeled, seeded, and chopped
1/2 tsp dried oregano
1/4 tsp cayenne pepper, or to taste
3/4 lb. long green beans, trimmed, left whole
1/2 cup vegetable broth
freshly ground black pepper, to taste
12 oz wheat pasta (any variety)

In a large deep-sided skillet with a lid, saute garlic (using a small amount of water) until fragrant, 2 to 3 minutes. Add the tomatoes, oregano, and cayenne. Bring to a brisk summer over medium-high heat. Reduce the heat to medium and cook, uncovered, stirring occasionally, until the mixture begins to form a sauce, about 10 minutes.

Add the green beans, broth, and pepper; stir well to coat the beans. Cover, reduce the heat, and simmer gently until the beans are very tender, 1 1/2 to 2 hours, stirring occasionally.

Cook the pasta in boiling water according to package directions, until al dente. Drain well and transfer to a large serving bowl. Add the sauce and toss well to combine. Serve at once.

Makes 4 main-course or 8 pasta-course servings.

Sauce can be stored, covered, in the refrigerator for up to two days. Reheat over low heat and toss with freshly cooked pasta.

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Quick Chip Pizzas

- from Ann Esselstyn

Whole wheat pita
Tomato sauce

Toppings of your choice:

green pepper, chopped
red/green onions, chopped
garlic, minced
broccoli, chopped
olives, sliced
pineapple, chunks

Melty cheese sauce (see below)
Italian seasoning

Spread tomato sauce on a pita. Sprinkle on toppings of your choice. Drizzle some Melty Cheese Sauce on the top. Sprinkle Italian Seasoning as the last topping. Bake at 375 degrees about 15 minutes.

Melty Cheese Sauce

2 cups water
1/2 small sweet red pepper
2 T nutritional yeast flakes
1 tsp salt
1 tsp onion powder
1 tsp garlic powder
3 T cornstarch
1 cup raw cashews
1 T lemon juice

Place all ingredients in blender and blend until smooth and creamy. Pour mixture into heavy saucepan and cook over medium heat 5-6 minutes, stirring constantly until thick.

*This sauce can also be served over your favorite steamed vegetables (e.g. broccoli, potatoes) or as a spread on toast, or as a sauce for whole wheat pasta.

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Quick Southwest Skillet Dinner

- From Dr. Neal Pinckney

1 onion, chopped
1 green bell pepper - chopped
2 cloves garlic - minced
2 T chili powder*
1/2 t salt
1/2 cumin
1 can tomatoes
1 can kidney beans
1 can corn or 1 1/2 c frozen corn
8 oz whole wheat elbow macaroni or other pasta
hot sauce to taste

Sauté onion, green pepper, garlic, chili powder, salt, and cumin until vegetables are tender. Stir in tomatoes, breaking with spoon. Add kidney beans and corn; bring to boil. Reduce heat and simmer 15 minutes, stirring occasionally. Toss with elbows.

*The amount of chili powder does not make this dish hot, and should be added even by those who don't like spicy foods.

Regular chili powder is quite mild. It is a mix of oregano, cumin, garlic, spices and small amount of pepper. For those who like it hotter, add cayenne pepper or hot sauce.

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Vegan Lasagna

Yield 8 servings

1 pkg Tinkyada Rice Lasagna Pasta, uncooked
1 jar Muir Glen Portabella Tomato Sauce, no oil
2 pkgs firm tofu, crumbled
1 c shredded carrot
1 c shredded zucchini
2 c chopped frozen spinach, thawed and drained
1/4 c dried basil
1 ea yellow and red pepper, cut into bite-sized pieces

In a large bowl, mix the tofu, carrot, zucchini, spinach, and basil until well blended. Spread sauce on the bottom of a 13x9 pan. Place a layer of lasagna noodles over sauce, then spread a layer of the tofu filling mixture over the noodles, layer of sauce, then noodles, filling, noodles, and ending with sauce. Sprinkle chopped peppers over top and bake covered @ 350 degrees for 30-40 minutes or until noodles are soft.

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Jiffy Jambalaya

A quick Cajun casserole

from Dr. Neal Pinckney

2 15 oz cans non-fat vegetable broth
2 medium (or 1 large) onions, chopped
3 cloves garlic, finely chopped (or 1 t garlic powder)
1 red bell pepper, chopped
1 green bell pepper, chopped
2 cups long grain brown rice
1 15 oz. can diced tomatoes (or diced tomatoes with chilis)

Saute onion, garlic and peppers in a small amount of broth until soft. Add tomatoes, remaining broth and rice bring to a boil (see Hint below). Stir well, reduce heat to slow simmer, and then keep covered. Cook for 25 minutes or until rice is tender.

Healing Heart Hint:

Can also be made in a rice cooker. Follow directions above, but instead of adding rice to the pot, pour all into a rice cooker. This is a very mild version; add jalapenos or chilis to this while it is cooking for a spicier flavor. Hot sauce and Cajun seasoning can also be added to each individual serving. Additional vegetables can make this jambalaya suit any taste. Sliced okra is a favorite and broccoli, cauliflower, carrots, peas and a variety of beans also work well.

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Risotto with Saffron

Pour the following ingredients in a small sauce pan:

1 cup risotto
1 cup vegetable stock
pinch of saffron

Stir and let simmer approximately ten minutes. Add 1/2 cup of vegetable broth. Stir and let simmer approximately ten minutes. Add an additional 1/2 cup of vegetable broth. Stir and let simmer until the risotto appears creamy (approx. 10 minutes).

Remove the pan from the heat. Add 2 florets of chopped fresh broccoli and let sit for 10 minutes.

Ready to serve - Enjoy!

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Tex Mex Lasagna

From Dr. John McDougall

Makes 6 servings

1/3 cup water
1 15-oz can pinto or kidney beans, drained and rinsed
1 onion, chopped
1 tsp minced fresh garlic
1 8-oz can tomato sauce
1 green bell pepper, chopped
1 c cooked brown rice, optional
1 tsp cumin
6 corn tortillas
1 T chili powder
1 cup tofu, mashed
Dash of cayene pepper
1 cup frozen corn kernels, thawed

Preheat oven to 350 degrees. Place water in a large frying pan; add the onion, garlic, and bell pepper.

Cook these ingredients, stirring occasionally, for three minutes. Stir in the spices and mix well. Add the corn, beans, tomato sauce, and rice, if desired.

Place three of the tortillas in the bottom of a 2-quart casserole dish. Pour half of the bean mixture over the tortillas and spread half of the tofu over the beans. Repeat with the remaining ingredients. Bake for 20 minutes.

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Pad Thai

16 oz. whole wheat noodles
2 oz. firm tofu, pressed, cut into 1/4 inch cubes
4 T light soy sauce
4.5 T organic sugar
4 T ketchup
2 T lime juice
1 t tamarind paste
1 T water
1.5 tsp chili paste
1 tsp Asian bean sauce or veg oyster sauce
2 T minced garlic
2 cups bean sprouts (1 optional at end)
4 scallion thinly sliced
3 T peanuts finely chopped
3 T finely chopped cilantro

Noodles: Place noodles in boiling water and cook to al dente.

Tofu: Place tofu in a baking dish and place a clean plate on top that is heavy enough to press the water out of the tofu but not to squash it. Drain pan periodically until there is little to no water coming out of the tofu. Dice into 1/4 inch cubes (this is mandatory for proper taste and presentation).

Sauce: Combine soy sauce, sugar, ketchup, lime juice, tamarind paste, chili paste and Asian bean sauce.

To assemble: Place oil in wok or skillet on high flame to smoke point. Add garlic and stir-fry about ten seconds to sweat. Add sauce and continue to cook to a syrup stirring to avoid burn. Add noodles on high heat and continue to cook for 3-4 minutes and toss until noodles are soft and coated with sauce. Add tofu, sprouts, green onion, 2 tablespoons peanuts and 2 tablespoons cilantro. Toss and plate. Use remaining peanuts and cilantro to garnish.

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Vegan Greek Moussaka

2 eggplants, peeled and sliced lengthwise into 1/4" thick slices, par bake to sweat and allow to cool

Tomato Sauce:

1 large onion, diced
4 cloves garlic, minced
1/2 cup red wine (or vegetable broth add 2 teaspoons red wine vinegar)
2 cups tomato sauce, or puree or drained crushed tomatoes
2 cups canned diced tomatoes, with liquid
1.5 tsp cinnamon
3 tsp dried oregano
1/2 tsp nutmeg
1/4 cup fresh Italian parsley, chopped
1 cup TVP, rehydrated in 7/8 cup hot liquid of choice (vegetable broth, mushroom broth, etc.)

White Sauce:

4 cups unsweetened soy milk (1/2 cup reserved to make slurry)
1 onion, rough chopped
1 bay leaf
2 whole cloves
6 T flour (white whole wheat or whole wheat pastry flour)
2 T nutritional yeast
1/2 cup soy yogurt
1/2 tsp nutmeg
1 dash Tabasco
1 1/2 tsp salt
1 tsp pepper

Preheat oven to 350 degrees. Prepare eggplant and set aside.

Tomato Sauce: Sweat onion and garlic, dry spices and herbs in 1 cup water in medium-size nonstick saucepan. When onion is translucent, deglaze with red wine and boil off alcohol. Add tomato products and rehydrated TVP. Bring to a boil, reduce heat and simmer 15-20 minutes. Taste and adjust seasoning.

White Sauce: Place 3 1/2 cups of soymilk in small saucepan; add onion, bay leaf and whole cloves. Bring to a simmer and remove from heat. Allow to steep at least 10 minutes. Make a slurry with 6 T flour and remaining 1/2 cup cold soymilk. Strain steeped soymilk, bring to a boil, whisk in slurry and simmer for 5 minutes to cook out raw flour taste. Remove from heat and whisk in nutritional yeast, soy yogurt, nutmeg, Tabasco and salt and pepper to taste.

Assembly: Place a small amount of sauce in bottom of 9x11" baking dish. Layer 1/3 eggplant, 1/3 tomato sauce, 1/3 white sauce. Repeat making 3 layers, ending with white sauce. Cover with foil and bake for 1 hour and 10 minutes. Remove foil and bake an additional 10 minutes to let top get some color. Let rest 20 minutes before serving. Garnish with minced parsley and/or sprinkle of paprika if desired.

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Pasta No Excuse

1 lb whole wheat pasta cooked to al dente
12 cloves sliced garlic
4 cups vegetable stock
2 cups zucchini
2 cups summer squash
4 cups broccoli flowerets
4 cups red bell pepper
2 cup chopped tomato
1/2 cup sun dried tomato
1 cup chopped parsley

Sauce:

1 cup dry white wine
4 T Bragg Liquid Aminos
12 cloves garlic
1/2 cup fresh oregano
salt and pepper to taste
2 T corn starch slurry

Sauce procedure: Sauté garlic in white wine until alcohol has evaporated. Add 4 cup vegetable stock and bring to a boil. Off fire, add slurry to thicken. Finish with Braggs, oregano and salt and pepper. Toss with finished product below. Toss with hot, cooked pasta and half the parsley. Add remaining ingredients (hot) from below and toss.

Garnish with remaining parsley.

Ingredient procedure: Sauté the garlic in 1/2 cup vegetable stock to al dente. More stock may be needed if garlic is not cooked to al dente; the original stock may have evaporated. Add zucchini, summer squash and broccoli to al dente. Season to taste. Add remaining ingredients sauté peppers to al dente. Remove from heat toss with sauce.

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Spinach and Potato Curry

1 1/2 lbs. potatoes, diced and cooked al dente
1 lb. baby spinach
1 medium onion
2 t chopped garlic
2 t minced ginger
2 c vegetable broth
1 T Madras sweet mild curry powder
2 t cumin seeds
2 t coriander
1/2 t red chili
2 medium tomatoes diced

In a nonstick pan, place onion, ginger and garlic in 1 cup broth and sauté for 3-4 minutes or until ingredients are tender and broth has completely reduced. Add spices and toast in pan until a "nutty" aroma is emitted. Add the remainder of ingredients including vegetable broth and cook until potatoes are hot and not overcooked and spinach is wilted. If using frozen spinach, be sure to drain all water from spinach and fold in off fire or spinach will turn olive green and then brown.

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Macaroni and "UnCheese"

3 lbs. brown rice shells, cooked
1 lb. chopped onion
1/4 cup cornstarch slurry
2 pound silken tofu
whole wheat bread crumbs for topping
salt and pepper to taste

Sear onion in a dry non-stick pan, deglazing with vegetable stock if necessary. Process tofu and onion to cream. Combine pasta and sauce and seasonings. Pour into non-stick baking dish. Top with breadcrumbs. Bake at 350 degrees for thirty minutes.

Makes 10 1 cup servings.

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Mushroom Stroganoff

2 cups thinly sliced shallots
1 t minced garlic
1 cup burgundy wine
2 cups vegetable stock (roasted vegetable stock or dark colored stock preferred)
4 cups quartered white mushrooms (you may use other types of mushrooms too)
1 T marmite (yeast extract)
2 tsp balsamic vinegar
4 T cornstarch and water mix (2 T cool water and 2 T cornstarch mixed well)
2 T sour tofu mixture (recipe below)
salt and pepper to taste

Sour creamy recipe:
Very simple

1. Drain off one container of extra firm tofu
2. Cream the tofu in a blender with 3 T of lemon juice
3. Add drops of water as needed to loosen the tofu so it will mix well
4. Add salt to taste. This should get you close to a sour creamy substance suited for finishing this sauce

In a large no stick pan, begin to sauté the shallots with a wooden spoon until softened and start to caramelize slightly. Note: you will need to add a bit of stock to the pan to keep it moist during sautéing. Add garlic and mushrooms, then sauté until mushrooms have softened lightly. Add the burgundy and bring to a light simmer being sure to remove any residue that may have formed on the bottom of the pan with the wooden spoon. This is referred to as the "fond" and adds flavor to the sauce. Add remaining vegetable stock, balsamic vinegar and mix in marmite. Bring to a simmer  and stir in the cornstarch mixture. Be sure you remix the cornstarch and water because the mixture can separate if it sits a while. When mixture thickens, add the tofu mixture while stirring. Simmer for another 15 minutes and add salt and pepper to taste. Serve over pasta of choice.

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Vegetable Risotto

1 quart lightly boiling vegetable stock in separate pan
1 cup thin sliced carrots
1/2 cup diced red or yellow pepper
1 cup sliced zucchini
1 T minced garlic
1 cup quartered white mushrooms
1/2 cup quartered artichoke hearts canned
4 cups cooked risotto at room temperature
1/2 cup grape tomatoes cut in half
3 T nutritional yeast
4 large leaves of fresh basil sliced thin
salt and pepper to taste

Be sure the risotto is not chilled. Remove from the refrigerator 30 minutes before you want to cook with it. And Stock is boiling in separate pan. Begin sautéing carrots, zucchini and peppers in a nonstick skillet with a wooden spoon. Cook until colors brighten slightly. Add mushrooms and sauté until lightly softened. Add rice and about 1 cup of the stock to the skillet and begin working the rice into the stock with the wooden spoon. Add more stock as needed and rice is fully heated and cooked. Add artichoke hearts, tomatoes, basil and yeast. Salt and pepper to taste. Fold everything together gently.

Note: You may add other vegetables if you would like. Just be sure your total vegetable content is no more than 4 to 5 cups worth. When cooking always start with you firmest vegetable and work up to finishing with your most delicate, like the halved grape tomatoes in this dish.

Yield 4 to 6 servings

  Quicki (No-Quesa) Quesadillas

By Colleen Patrick-Goudreau

If the combination of Middle Eastern hummus and Mexican tortillas seems strange, just give it a chance. The result is absolutely delicious and is an incredibly fast meal or snack.

Prep time: 10 minutes
Cook time: 15 minutes
Servings: Makes 8 quesadillas

Hummus (store-bought or made from scratch - see below)
8 corn or flour tortillas
1/2 cup chopped green onions
1/2 to 1 cup salsa

Spread a tortilla with 2 to 3 tablespoons of hummus and place in a large non-stick skillet over medium heat. Sprinkle with chopped green onions and salsa. (You could also eliminate the salsa here and instead top the finished quesadilla with it). Top with a second tortilla, and cook until the bottom tortilla is warm and turning golden brown, about 3-5 minutes, depending on how high you have your flame. Turn and cook the second side for another few minutes, until it, too, is golden brown. Remove from pan and cut in half. Repeat with remaining tortillas.

Basic Hummus

1 15-oz can garbanzo beans, drained and rinsed
1/2 cup water-packed, roasted red peppers
3 tablespoons lemon juice
1 tablespoon tahini (sesame seed butter)
1-2 garlic cloves, peeled
1/4 teaspoon cumin
salt, to taste

Place the beans in a food processor or blender with roasted peppers, lemon juice, tahini, garlic, and cumin. Process until very smooth, 1 to 2 minutes. You may add a little water to thin it out. Salt to taste.

Hints: Serve with a side of rice and beans. Great for breakfast, brunch, lunch or dinner - or just as a snack. For some extra spice, add minced jalapeño peppers to the hummus, or add a pinch of cayenne.
 

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4-8 oz. raw chopped kale
4-8 oz. chopped bok choy
4-8 oz. chopped broccoli rab
2 large tomatoes, chopped
4 cloves garlic, chopped
2 cups chopped mushrooms
1 medium onion, chopped

Add tomato, garlic, onion, and mushrooms to pan. Cover and simmer on low heat for 5 minutes. Add greens on top and continue to cook uncovered pan on low heat for 5 minutes.

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1 red pepper
1 medium apple
1/2 tsp. Cinnamon
Pinch of nutmeg

Chop apple. Mix with cinnamon and nutmeg. Cut top off of pepper and remove core and seeds. Stuff pepper with apple mixture and bake in oven at 400 degrees for 15 minutes.

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10-20 oz. mixed vegetables or 1-2 (10 oz.) bags frozen, Oriental vegetables (defrosted)
1 Tbsp. sweet mirin seasoning
1/4 cup cooked wine or vegetable broth
1 tsp. Mrs. Dash or Oriental Seasoning
2 cloves garlic, chopped
1 onion or 3 shallots, chopped
1 can water chestnuts (reserve the juice to steam-cook the vegetables)
1 box tofu, diced

Place the seasonings, garlic, and cooking wine (or broth) in a covered pot or a wok and cook. If using frozen vegetables, drain off the water and don't use the extra juice from the water chestnuts because you will not need as much liquid. Fresh vegetables need to cook longer and will require more liquid.

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1 small onion (or several green onions), chopped
1/2 cup green pepper, chopped fine
2 cups firm tofu, drained and cubed
2 cloves garlic, chopped
black pepper to taste

In a large skillet, sauté onion, green pepper, and garlic in 1/3 cup water for 5 minutes. Add the tofu and spices and cook another 5 minutes. Add a little Vege Base or Mrs. Dash as a flavoring.

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1 eggplant, peeled and diced
2 cups garbanzo or other beans
1 onion, cut thinly
1/2 cup raisins
1 green pepper, chopped
1 tablespoon lemon juice
3 tablespoons ketchup

Steam the eggplant for 10-12 minutes. Cook the onion and pepper over a low flame in a covered skillet with 2 tablespoons water for 6-8 minutes. Then, add the eggplant, beans, raisins, lemon and ketchup to the skillet and simmer uncovered for another 5 minutes.

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2 large Portobello mushroom caps, sliced thin
1 large onion, chopped
2 cloves garlic, chopped
1 15 oz. can garbanzo beans
1 large tomato, diced or 8 halved, cherry tomatoes
1/3 cup red wine (or vegetable broth)
1/2 teaspoon olive oil

Heat oil and spread to cover the bottom of a skillet pan. Sauté the onion and garlic for two minutes in the skillet, then add the mushrooms and the red wine or broth. Cook for 5 more minutes. Add the tomatoes and garbanzo beans, plus half the juice from the can. Cook another 5-10 minutes.

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Spinach Casserole - Submitted by Erin Connolly

1 lb. fresh or 1 package frozen chopped spinach
1 half package tofu
8 oz. shredded soy cheese, divided
1 cup of your favorite meatless spaghetti sauce
1 small onion, chopped

Thaw and drain frozen spinach. Drain and crumble tofu and mix with spinach. Add 1 cup spaghetti sauce and chopped onion. Stir well. Pour mixture into small casserole dish and cover with half of the shredded soy cheese. Bake at 350 degrees for 20 minutes. Add remainder of soy cheese, and bake another 10 minutes.

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Brown rice (long or short grained)
Black beans from a can juice and all
Chopped tomatoes
Chopped Vidalia, green or any onion
Frozen corn thawed (if you forget to thaw run it under hot water)
Chopped red, yellow or green peppers
Grated or julienned carrots
Water chestnuts
Chopped cilantro
Chopped arugala
Low sodium tamari
Salsa

Cook rice. Heat beans. Put all chopped vegetables in individual dishes. Start on your plate with rice and just pile it up high and top it all with low sodium tamari.

Combine any leftovers, add balsamic vinegar, and you have a wonderful salad.

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Filling:
2 cans pinto beans, drained and rinsed
1 onion, chopped
2 cloves garlic
1/2 cup no oil spaghetti sauce or a mild salsa or a combination

4 no oil whole wheat, thin flat bread
1 to 2 jars mild salsa or spaghetti sauce or a combination
2 to 3 tomatoes or 6 to 8 plum tomatoes
cilantro/parsley

Sauté onion and garlic in water or vegetable broth until limp. Add pinto beans and mash (a potato masher works well), 1/2 cup spaghetti sauce or salsa and cook a few minutes.

Put enough spaghetti sauce in the bottom of a pan just to cover then make a row of bean filling on each burrito, roll up and place in the pan. Cover the rolled burritos generously with a mild salsa or a combination of salsa and spaghetti sauce. Place thinly sliced tomatoes on top of each burrito. Bake in a 350 degree oven until bubbly, 20-30 minutes or more if you like it crispy. Sprinkle with fresh cilantro or parsley.

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1 large onion, chopped
1 large green or red bell pepper, chopped
1 ripe large tomato, chopped
1 tsp paprika
2 cups low sodium vegetable broth
1 1/2 cups diced all-purpose potatoes (1/2 inch pieces)
1 cup frozen peas (or whole package)
1 1/4 cups uncooked couscous
2 Tbsp chopped fresh parsley or cilantro

1. In a large nonstick skillet, stir fry onions in broth or any liquid a few minutes, then add peppers, garlic and paprika and cook until onion is soft, about 5 minutes.

2. Stir in broth, potatoes, and peas. Bring to a boil, cover, reduce heat to low and simmer until potatoes are tender, about 8 minutes.

3. Gradually stir in couscous, adding it in a stream, and parsley. Return to a simmer, cover and cook (without lifting lid) 1 minute. Remove from heat and let stand, covered 5 minutes. Gently fluff with a fork. Wait another few minutes then serve hot.

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2 1/2 cups yellow lentils (red lentils, yellow peas ok)
5 cups water
4 garlic cloves
1 onion
1 tomato
4 skinny green chilies (1 jalapeno, 2 or 3 green mild or some combination depending on taste)
1 tsp salt (optional)
1 tsp turmeric

Boil Dahl 10 minutes, meanwhile cut above, add, and boil gently uncovered until smooth. Serve over rice.

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1 1/2 cups dried red lentils
3 1/2 cups water
1 cup fresh cilantro, roughly chopped
1 leek (white part only), diced
1 tsp grated fresh ginger
1 carrot, shredded
1 zucchini, shredded
1 red pepper, diced
1/2 cup raisins
1/2 tsp ground cinnamon
1 tsp ground cumin
pinch of crushed red pepper flakes (use more than a pinch)
1/4 cup balsamic vinegar
1 lemon (juice plus zest)

In a large heavy-bottomed saucepan, bring the lentils and water to a boil. Cover, reduce the heat to low, and simmer for about 5 minutes. Add the cilantro, leeks, and ginger. Cover and continue cooking for 3 minutes. Stir in the carrots, zucchini, red pepper, raisins, and spices. Cook for 3 minutes, covered. Add the vinegar, lemon juice and zest. Stir well. Remove from the heat and let stand uncovered for 5 minutes before serving. Serves 4.

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Cook 1 1/2 cups rinsed lentils in 2 1/2 cups water until tender. Partially mash lentils and mix with 2 onions that have been "fried" in water. Optional:  also can "fry" 6 or more chopped mushrooms.

Add to lentils and onions:

2 cups cooked rice
1 tsp garlic powder
1 tsp salt
1/4 cup catsup or barbecue sauce
1 tsp sage
1/2 tsp marjoram

Press into an oiled loaf pan and spread catsup or barbecue sauce on top. Bake in 350 degree oven for 45 minutes to 1 hour.

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1 cup dry chickpea or 2 canned chickpeas

3/4 cup red lentils (any lentils ok)
1 1/4 cups red onion chopped
12 cups stock or water for soup, 5 cups of water for stew
12 oz tomato paste
1/2 cup miso, light mellow (any will do)
2 tsp ground coriander
1 Tbsp basil
2 cups zucchini sliced (about 2 medium)
1/2 cup (or more) fresh parsley (or cilantro) chopped
pepper to taste
2 Tbsp lemon juice
1/2 cup elbow pasta, soy, or wheat, or spaghetti

1. Sort through and wash garbanzo beans; soak overnight in three times the volume of water. Discard soaking water. Rinse and cover again with three times the volume of water. Cook until tender, approximately 2 1/2 hours; then drain.
2. Sauté cooked beans, raw lentils, red onion and celery in one cup stock or water, until celery is translucent, approximately 5 minutes.
3. Add tomato paste and miso, mixing well into bean and vegetable mixture.
4. Add remaining stock or water and bring to a simmer.
5. Add pasta, zucchini, parsley, coriander, basil and pepper. Cook until zucchini is tender and pasta breaks down, thickening soup/stew, approximately 25 minutes.
6. Add lemon juice and adjust seasonings to taste.

Serve over rice on a bed of baby spinach/lettuce or with a salad and bread as soup.

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Serves 4

1 1/2 cups chopped onions
3 cloves garlic minced or pressed
1 Tbsp grated fresh ginger
1 tsp fresh thyme or 1/2 tsp dried
1/2 tsp ground allspice
4 1/2 cups cooked black beans
3/4 cup orange juice
salt and freshly ground black pepper to taste

1. Sauté onions and garlic in broth, water, wine, etc. for about 5 minutes until onions begin to soften. Add ginger, thyme and all spice, and sauté stirring often to prevent sticking until onions are very soft for about 5 minutes.
2. Stir in beans and orange juice and cook over low heat for about 15 minutes, stirring occasionally, until mixture thickens slightly. Mash beans with back of spoon for thicker consistency. Add salt (if desired) and pepper and serve over brown rice topped with mango salsa or eat with crisped corn tortillas.

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2 cups unbleached all purpose flour
1 cup whole wheat flour
1 Tbsp baking powder
12 oz. beer

Preheat oven to 400.

Combine all ingredients. Dough does not have to rise at all, but will be fairly wet and sticky. Press into oiled cookie sheet (12 x 18" or slightly smaller works well). If it seems too sticky to work with, sprinkle a little flour on it as you pat/press it into the pan.

Top with your favorite sauce & toppings. Bake 20-25 minutes or until dough is browning & crisp around edges.

Voila! Enjoy!

Serves: 4-6

Preparation time: 30

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4 vegan style veggie burgers cubed or Beef Not! (dehydrated fake beef chunks)
3 Tbsp margarine
1 medium sized onion
1 clove of garlic, minced or diced
2 Tbsp flour
5-6 large mushrooms, sliced
1 can of French onion soup (I use Shari Ann's)
1 cup tofu sour cream (optional) it tastes fine without!
1 Tbsp vegan Worcestershire sauce (I believe there are a few recipes on this site)
1 tsp veggie soup stock
garlic salt to taste

Sauté onion and garlic in a tbsp. of olive oil over medium heat, add cubed Boca burgers until everything is browned. Stir in flour and other ingredients (except sour cream). When the sauce starts to thicken, take off from heat. Pour mixture into a medium sized casserole dish with a cover and bake for 30 minutes at 325 degrees. Add the sour cream and enjoy over mashed potatoes, noodles, or rice!

Serves: 4

Preparation time: approx. 1 hour

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4 large sweet potatoes, washed well (do not peel)
1/2 cup onion, diced
3 Tbsp water
1/2 cup green pepper, destemmed, deseeded, and diced
1/2 cup Roma tomatoes, destemmed, deseeded, and diced
2 tsp garlic, minced
1/2 tsp chili powder
1/2 tsp ground cumin
1/4 tsp salt
1/8 tsp freshly ground black pepper
1 - 15oz. can black beans, rinsed, and drained
1 - 8oz. can tomato sauce
hot pepper sauce, to taste

Using a fork, pierce the skins of the sweet potatoes in several places. Place an oven-proof rack on a cookie sheet and place the sweet potatoes on the rack. Bake at 400 degrees for 60-75 minutes or until the sweet potatoes feel soft when gently squeezed. While the sweet potatoes are baking, prepare the black bean chili. In a medium saucepan, sauté the onion in 3Tbl of water for 3 minutes to soften. Add the green pepper and sauté an additional 3-4 minutes or until the vegetables are tender. Add the tomatoes, garlic, and seasonings, and sauté an additional 2 minutes. Add the black beans, tomato sauce, and season to taste with hot pepper sauce, stir well to combine, and simmer the chili for 10 minutes. Taste and adjust seasonings, to taste. Remove the saucepan from the heat. When the sweet potatoes are tender, remove the cookie sheet from the oven and leave the sweet potatoes on the rack to cool for 5 minutes. For each serving, place one sweet potato on a plate or in a bowl, split it open, ladle some of the black bean chili over the top, and serve.

Serves: 4

Preparation time:

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1 medium onion, diced
2 tsp finely minced ginger root
2 cloves garlic, minced
1 cup quinoa, rinsed and drained
1 3/4 cup vegetable broth
1 cup edamame, thawed if frozen
1 cup snow peas, strings removed, cut in half if large
1 Tbsp tamari or soy sauce
2 green onions, sliced for garnish
2 tsp toasted sesame seeds

Add the onion to a medium saucepan. Stir in the ginger and sauté for 3 minutes. Add the garlic and quinoa and sauté 1 minute more. Stir in the vegetable broth and bring to a boil. Reduce heat to simmer. Cover and simmer for 12 minutes. Quickly remove the lid and lay the edamame and snow peas over the quinoa. Replace lid and let sit undisturbed for 5 minutes. Stir in the soy sauce. Fluff and top with green onions and a sprinkling of toasted sesame seeds, if desired.

Serves: 4-6

Preparation time:

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