Vegan Goodness!
WALNUT SAUCE
2 Cups Walnuts, toasted *
½ Cup Olive Oil
½ Cup Veg. Broth
Garlic (1-2 cloves if raw – whole head if roasted first)
½ tsp Salt
¼ tsp Pepper
1. Blend all ingredients, using food processer or blender until creamy (add more water or broth if needed)
2. Stir with cooked pasta… top with lightly sautéed vegetables… or a fresh tomato salad.
It’s creamy – like a vegan alfredo sauce.. but packed with omega-3 and protein! This is a long-time family favorite.
* careful not to over-toast.
Curried Spinach & Chick Peas (quick & easy)
olive oil, enough to cook with
½ medium onion, diced
1 large garlic clove, minced
Spinach, Fresh (or frozen)
1 Can organic garbanzo beans (chick peas)
½ tsp cumin
1 tsp curry powder
½ teaspoon sea salt
1 tsp Sugar in the raw
– Cook onions & garlic in olive oil and all seasonings in a large sauté pan until onions begin to soften
– Add chick peas
– Slowly add fresh spinach just until wilted
– Serve over rice.
Ingredients:
– 1 package of Seitan (I cut into small pieces)
– Fresh Broccoli
– 2 Tb Flour
– 1 Cup veg broth
– 2 Tb brown sugar
– 2 Tablespoons of Braggs/soy sauce
– 1/4 teaspoon Ginger, minced
– 1 clove of Garlic, minced
– Onions/scallions
– Water chestnuts, sliced
1. In a bowl, combine: Flour, broth, sugar & soy sauce (stir well)
2. In skillet cook Seitan, broccoli, ginger and garlic for a few minutes
3. Pour in broth mixture – bring to boil – reduce heat & simmer until thicker
4. serve over rice
Bean Soup
1 onion
4 cloves garlic
2-3 carrots, chopped
1-2 celery, chopped
Olive oil, enough to sauté
6 cups water
1 vegetable bouillon cube
Salt & pepper to taste
2 Cans of different beans (kidney, black, chick pea..) rinsed
Frozen green beans
Frozen spinach
Brown rice
– Sautee onion, garlic, carrots, and celery in a soup pot.
– Add the rest of ingredients and bring to a boil
– Return to medium heat and simmer until rice is cooked.
Homemade Dinner Bread
2 cups of flour (more or less)
1 envelope Rapid Rise Yeast
2 Tb Sugar
½ tsp Salt
½ Cup non-dairy Milk (soy or almond)
¼ Cup Water
2 Tbs Vegan Margarine (Earth Balance)
– Combine 1 Cup flour, undissolved yeast, sugar and salt in food processer with dough hook.
– Then combine all milk, water & butter and heat
– Pour warm liquid mix into food processor and mix.
– Add more four – ¼ cup at a time, mixing until soft dough if formed.
– Transfer into a floured bowl or bread pan and let rise for about 30 mins
– Bake at 375 for 20 minutes.
Spicy Green beans & Tofu
Quick & easy!
1 package Tofu, cubed
Green Beans, Fresh or frozen
1 Tb Oil, vegetable or olive
½ tsp garlic
1 tsp ginger
½ tsp sugar
3-4 Tb Braggs or soy sauce
¼ – ½ tsp Crushed pepper
– In a frying pan, cook tofu & spices in the oil.
– When tofu is browned, add green beans and braggs
– Cook until green beans are cook to your liking
– Serve over rice!
( I leave the crushed pepper to last so I can pull some out without spice for my toddler)
This meal is great and only takes a few minutes. You can certainly dress it up with scallions, red peppers, water chestnuts or sprouts! 
Sweet potato & Carrot Bisque
1 Tb Olive oil
1 onion, diced
1-2 celery stalk, chopped
3 cloves garlic, crushed
2 Cups Vegetable broth
2 Cups Water
2 Cups sweet potatoes, peeled & diced
1 Cup Carrots, diced
1 tsp cumin
1/2 tsp salt
½ tsp Curry powder
½ pepper
1 Cup Soy Milk
In a large pan, cook onion, celery & garlic in olive oil for a few minutes. Add everything else EXCEPT soy milk. Bring to a boil, then simmer over medium until potatoes & carrots are soft (about 20 mins). Put soup in blender/food processer – blend until smooth. (if using a blender – make sure to use an oven mitt to hold down cover, otherwise you may burn your hand or it could “explode” all over the kitchen!) Return to pan & stir in soy milk over low heat. Ready!
Home-made Tomato Sauce
½ onion, diced
4 cloves Garlic, crushed
Large Can of Crushed tomatoes
Fresh Basil – the more the better!
Olive oil
Sugar to taste (around ¼ Cup)
Italian spices (salt, pepper, oregano, crushed pepper) to taste… I only put a pinch of oregano, since the taste can be overpowering.
– Sautee onions in olive oil until translucent
– Add crushed tomatoes and all other ingredients – including additional olive oil
– Simmer for 20-40 min on low heat
Peppers:
4 Italian peppers
1 onion, diced
1 red pepper, diced
3 cloves garlic, chopped
4 slices of vegan-friendly bread
Italian spices (basil, oregano, garlic powder, salt, pepper) to taste
Olive oil
– Preheat oven to 400
– Sauté the red peppers, onion & garlic (with some salt & pepper and a dash of sugar) in olive oil, until soft
– Toast slices of bread & put in blender or food processer to make bread crumbs
– Mix sautéed vegetables, bread crumbs and Italian spices in a bowl – add some olive oil to bread mix if it’s not moist looking
– Cut off tops of Italian peppers, wash and get out seeds
– Stuff each pepper with bread crumb mix
– Bake until peppers are soft and starting to brown (30-60mins)
Fried Eggplant
Eggplant
Flour
Water
Vegan friendly bread
Italian seasonings (basil, oregano, salt, pepper, garlic)
Olive oil
– Mix flour and water to make a pancake batter consistency
– Make bread crumbs by toasting 2-4 slices of bread and blend in food processer – mix in Italian seasonings
– Heat olive oil in frying pan (you may need to add more oil as you cook the eggplant)
– Slice Eggplant, dip into batter and then bread crumbs, place directly into frying pan
– Flip eggplant once the bottom side is browned
– Once both sides are cooked, place on plate with paper towel on it to cool
– Fried Eggplant can be served with pasta & sauce or in a sandwich with fresh basil, red peppers and greens.