Vegan Recipes

Hearty - Hearty Minestrone Soup

1 Large Onion
2 Carrots
6 c.Veggie Broth
3 Zucchini
4 stalks Celery
1 T dried Basil
1 T Dried Oregano
2 t. Rosemary
1/2 t. Salt
1/2 t. Black Peper
4 c. Baby Tomatoes
8 cloves minced garlic
2 c. Ziti
3 c. cooked Navy Beans

*Dice the onion and cut the carrots into matchsticks.
*In a 7-qt. sauce pan, cook over medium heat for 3-5min. If needed to keep the veggies from sticking, add a small amount of water to broth.
*While waiting, cut the zucchini into match-sticks and slice the celery.
*Add all remaining ingredients, except for the beans, to the saucepan.
*Cover and bring to a simmer. Reduce heat to medium-low & cook for 10 min until pasta is tender.
*Remove the lid and stir in the beans until warmed.



Portabella and White Bean Cassoulet (serves 4)

6-8 oz. portabella mushrooms, chopped in 1/2 inch pieces
3 large cloves garlic, chopped
2 cups or 1 14oz. can diced tomatoes
1 tsp. dried thyme
2 tsp. dried basil
1 tsp. dried rosemary
1 bay leaf
1 medium onion, chopped
4 cups cooked or canned navy neans

*Heat a large non-stick skillet or casserole over medium heat, and saute the mushrooms for 1-2 minutes. When mushrooms begin to exude their juices, add the garlic and continue to cook, stirring, for another minute. Do mot allow the garlic to brown. Add tomatoes, mushrooms, thyme, basil, rosemary, and bay leaf. Stir and bring toa boil. Add onions and salt and peoer to taste. Return to a boil, cover and simmer over low heat for 15 min, stirring occasionally. Remove and discard the bay leaf.

*Mix in the beans, and simmer over low to medium heat until beans are warmed through, about 5 min. Add water, if necessary, to keep ingredients moist. Adjust seasonings and serve.




Pesto Pasta Salad

3 cups fresh basil
3-4 large cloves garlic
1/4 cup walnuts, pine nuts, or raw cashews
1/2 container silken tofu
2 Tbs. water
1 Tbs. nutritional yeast
1/2 tsp. salt
1 Lb. pasta, cooked according to package directions and rinsed with cool water
1-2 large tomatoes, chopped

*in food processor, chop garlic and nuts until finely minced. Add remaining ingredients and process until smooth.

*Toss pasta with sauce and tomatoes, and sprinkle with nuts. Serve immediately or at room temperature.



Coconut Basmati Rice (serves 4)


2 cups water
1 cup brown basmati rice
1/2 cup coconut milk
1/2 tsp tumeric
1/4 tsp salt
1 piece cinnimon stick
1/4 cup raisins
1 dried chili (optional)

*In a heavy saucepan with a tightly fitting lid, bring the water to a boil. While the water heats, rinse the rice well.

* When the water boils, stir in the rice and all of the remaining ingredients.

*Return to a boil. Stir, cover, reduce the heat to low, and simmer until all water is absorbed, about 30 min.

*Remove the cinnamon stick and the optional chile, stir to fluff the rice and serve.


Fall Pumpkin and Lentil Stew

1 Leek, sliced thin, both white and green parts
4 c. of peeled pumpkin, cut into 1" cubes
4 carrots, diced
4 parsnips, diced
5 stalks of celery, diced
10 c. of low-sodium veggie broth
2 c. dried red lentils
1 Tbs. ground mace

* Place all the vegetables in a 10 qt. saucepan and saute for 5 min. over medium heat. Add vegetable broth, lentils and mace and mix well. Cover and simmer for 30 min.



Savory Potato Pear Stew (makes 4 quarts)

2 carrots, cut into match-sticks
1 large yellow onion, chopped
4 yukon potatoes, diced
1 1/2 c. red lentils
1 Tbs. rosemary, finally chopped
4 medium tomatoes, diced
4 cloves garlic, minced
1 small jalapeno, minced
6 c. low-sodium veggie broth
1 tsp. black pepper
1/4 tsp. salt
2 pears, diced

* in 5qt. saucepan, saute carrots and onion over medium heat.
*add remaining ingredients, except pear. Bring to a boil, then lower heat.
*cover and simmer for 30 min. or until potatoes are fork-tender. Add more broth as desired to thin it.
*add the pears during the last 5 min of cooking.




Thick Tex-Mex Chili (makes 12 cups)


1 onion, diced
5 cloves garlic, minced
1 green bell pepper, diced
1 tbs. Jalapeno, minced with seeds
3 c. diced tomatoes
1 1/2 c. cooked kidney beans
1 1/2 c. cooked pinto beans
1 1/2 c. frozen corn
2 tsp. ground cumin
1 tsp. chili powder
1/2-1 tsp. salt
1/2 tsp. black pepper
1/2 tsp. cinnamon
1 pkg. soy crumbles
1 c. water or veggie broth

*in a 5qt. saucepan, saute onions, garlic and jalapeno over medium heat for 5 min. Add bell pepper and continue cooking for 5 more min.
*Add all remaining ingredients, except soy crumbles, and bring to a boil. Cover, reduce heat to simmer and cook for 20 min.
*Add soy crumbles and cook for 5 min. until warmed through
*Serve plain or on top of brown rice or grits.




Lentil Barley Soup ( serves 6)

1 cup lentils, rinsed
2 stalks celery, sliced
1/2 cups hulled or pearled barley
1/2 tsp. oregano
6 cups water or veggie broth
1/2 tsp. ground cumin
1 onion, chopped
1/4 tsp. black pepper
2 garlic cloves, minced
1/8-1/4 tsp. red pepper flakes
2 carrots, sliced
1/2 tsp. salt
2-4 cups fresh spinach

*place all ingredients except salt into a large pot and bring to a simmer. Cover and cook, stirring occasionally, until the lentils and barley are tender, about 1 hour. Add salt to taste and spinach, if desired. Cook briefly until spinach is wilted bit still bright green.


Vegetarian Tofu Chili Recipe

3 tbs. vegetable oil
1 14 oz package of firm or extra firm tofu, crumbled
1 onion, diced
1 green bell pepper, diced
3 cloves garlic, minced
1 cup mushrooms, sliced
3 Tbs. chili powder
salt and pepper to taste
1/4 tsp. cayenne pepper
1/2 tsp. cumin
1 14oz. can tomato sauce
1 28oz. can whole or diced tomatoes, with liquid
1 28oz. can kidney beas, drained
3 Tbs, sugar

*In a large pot, saute the tofu in the vegetable oil over medium high heat for about 3 minutes. Add the onion, green pepper, garlic, mushrooms, chili powder, salt and pepper, cayenne and cumin. Cook until veggies ate just barely tender, about 5 min. Add the tomato sauce, whole or diced tomatoes, beans and sugar. Bring to a slow simmer. Cover and allow to cook for at least 45 min.




Spiced Cauliflower with Sesame Seeds

1 1/2 Tbs EVOO
1 tsp. cumin seeds
2 medium onions
a pinch of Turmeric
fine grain sea salt
1 medium  (12oz) cauliflower, thinly sliced
4 dried red chiles, stemmed and halved
1-2 tsp. sesame seeds, lightly toasted
1 clove garlic, minced
4 cm / 1tsp. ginger
2-3 Tbs. chopped cilantro/ coriander

Heat the oil in a large skillet over medium heat, add the cumin seeds and cook until they begin to crackle, just 30 seconds or so. Stir in the onions, along with the turmeric and a few pinches of salt. Cook, stirring often, until the onions caramelize a bit and turn lightly golden, roughly 7-10 min. Add the red chilies, sesame seeds, garlic, and half of the ginger. Continue to cook for another minute. Add the cauliflower and stir well. Cover the pan and cook the cauliflower over low-medium heat for 3-5 min, until just tender.

When the cauliflower is nearly cooked, remove the lid, increase the heat, and stir in the green chiles and remaining ginger. Salt to taste, sprinkle with cilantro.




Ratatouille Wraps

1/2 cup EVOO
2 eggplants cut into 1/2 inch cubes
1 Lb. Zucchini, halved lengthwise and thinly sliced crosswise
1 onion, thinly sliced
1 red bell pepper, thinly sliced
salt and pepper
3 tomatoes, chopped
1/2 tsp dried thyme
4 large whole wheat wraps
8oz shredded mozzarella cheese

In a large nonstick pan, heat 2 Tbs. EVOO over medium heat. Add the eggplant and cook, stirring, until golden about 5 min. Add 2 Tbs. olive oil, the zucchini, onion, bell pepper and 1/4 tsp each salt and pepper. Cook, stirring, until crisp-tender, about 6 min. Stir in the tomatoes and thyme, partially cover and cook until tender, about 5 min. Season with salt and pepper. Simmer, uncovered, for 2 min more to cook off any liquid. Transfer to a large bowl and wipe skilled clean.

In the same skillet, heat 2 Tbs EVOO over medium-low heat. Add 2 wraps, seam side down, cook, turning once, until golden brown, about 4 min. Repeat with the remaining olive oil.


Vegan Peanut Stir Fry


1 cup brown rice or quinoa, cooked
1 pound firm tofu, cut into cubes
2 Tsp. EVOO
1 yellow onion
1 carrot, chopped
1 + cup cut green beans
1 cove garlic, minced
3 or 4 Tbs. peanut butter
5 Tbs water
2 tsp. lemon juice
2 Tbs soy sauce
2 Tbs almond milk


pan-fru the tofu in a skillet until the tofu is lightly browned. You may add a tsp of oil, or you can just pan fry with no oil in a non stick pan. Remove from wok/pan.

Heat 1-2 tsp. of olive oil in the wok and stir-fry the onion, carrots, and beans for 4 minutes or so - until the beans start turning a bright green and the onions become translucent.

While this is cooking, add a small amount of oil in a separate pan and add the ginger and garlic. Cook for a minute or two, then stir in the peanut butter and then the water. Stir until smooth. Add the lemon juice, soy sauce, almond milk and stir well.

Return the tofu to the wok, and stir in the peanut butter sauce. Mix well and serve on top of the rice or quinoa.


Ginger Carrot Soup

2 Tbs. Cooking oil
3 cups thinly sliced onion
2 Tbs. sugar
1/8 tsp. pepper
2 Tbs. ginger
8 carrots
1 sweet potato
6 cups chicken or veggie broth
1 cup almond milk

For caramalized onions; in large skillet heat oil over medium heat. Add sliced onion, sugar and pepper. Reduce heat to low, cook covered 20-30 min, stirring twice. Add ginger, cook, uncovered 20-30 min more until onion is golden brown, stirring occasionally. Divide in half.

Meanwhile, peel carrots, and sweet potato into 1 inch pieces. In large sauce pan, combine broth, carrots, and sweet potato. Bring to a boil; reduce heat. Simmer, covered 40 min. or until veggies are very tender. Add half caramelized onions. Puree in blender until nearly smooth. Add almond milk, season to taste with salt and pepper. Top with remaining onions. Makes 12 3/4 cup dishes.




Creamy Broccoli and Rice

1 cup dry basmati rice
1 1/2 cups broccoli florets
1 small onion, chopped
2 cloves garlic, minced
2 Tbs. olive oil
1 tsp. sea salt
2 cups veggie broth
1 1/4  cups water
Mushrooms


Bring rice and 1 1/2 cups water to a boil
cover and reduce heat
Simmer about 1/2 hour until done (a rice cooker works well here)
After the rice has begun simmering, begin steaming the broccoli in a separate pot.
Meanwhile in a large pot, saute the onion, mushroom pieces, and garlic in olive oil until onion is tender
Stir in flour and salt and heat until smooth.
Remove pot from heat and stir in the broth and water. Bring pot back to burner and heat to boiling
   stirring constantly
Boil and stir one minute.
Remove from heat
When the broccoli and rice are tender, stir them into the sauce.
Sprinkle with sea salt to taste.