Vegan and Vegetarian Recipes

Easy Burritos

Four or corn tortillas
1 ripe avocado
2 cups of chopped lettuce
1 cup of cooked brown rice
1 can of black beans
2 teaspoons of cumin
1 chopped tomato
1 jar of your favorite prepared salsa
3 tablespoons of chopped cilantro
Salt and pepper to taste
1 lime

Cook the brown rice ahead of time.
Mash the avocado and add lime juice, salt and pepper to taste. Set aside.
Heat up the black beans, drain them and add the cumin, salt and lime juice to taste.
Lightly heat up the tortillas on the stove top or toaster oven.
Assemble the tortillas by spreading some of the avocado, add chopped lettuce, brown rice, black beans, and chopped tomato.
Top with salsa and cilantro.

Black Bean Soup

2 Tbs. vegetable oil
3/4 C. diced onions
3/4 C. diced celery
1/2 C. diced carrots
1/4 C. diced green pepper
2 Tbs. minced garlic
4 (15 oz.) cans black beans
4 C. mock chicken stock (Whole Foods)
2 Tbs. apple cider vinegar
2 tsp. chili powder
1/2 tsp. cayenne pepper
1/2 tsp. cumin
1/2 tsp. salt
1/4 tsp. hickory liquid smoke

Garnish: Soy sour cream mixed w/chopped green onions and shredded soy cheese.

Heat 2 Tbs. of oil in a large saucepan over med./low heat.
Add onion, celery, carrot, bell pepper, and garlic, and simmer slowly for 15 min., or until the onions are practically clear.  Keep the heat low enough so that the veggies don't brown, and be careful not to burn the garlic or it will be bitter.

While you cook the veggies, pour the canned beans into a strainer and rinse them under cold water. Measure 3 C. of the drained and strained beans into a food processor or a blender with 1 C. of "mock chicken" stock.  Puree on high speed until smooth. When the veggies are ready, pour the pureed beans, the whole beans, the remaining "mock chicken" stock, and the rest of the ingredients into the pot. Bring mixture to a boil, then reduce heat and simmer uncovered for 50-60 minutes or until soup has thickened and all the ingredients are tender.

Channa Masala

(2) 16 oz. cans organic chickpeas, undrained
(1) 8 oz. can tomato sauce
¼ tsp. sea salt
½ tsp. ground cumin
1 tsp. ground coriander
½ tsp. garam masala
¼ tsp. turmeric
2 cups jasmine or basmati rice, cooked

In a low casserole mix together all ingredients except rice.  Bake uncovered for 45 minutes at 350 degrees.  Serve over hot rice.

Cabbage Bean Soup

2 tbsp. canola or olive oil
1 small onion, chopped
2 carrots, chopped
4 cups vegetable broth
2 garlic clove, minced
1- 28oz can chopped tomatoes
2 cups chopped cabbage
1 large potato, diced
1/4 cup chopped fresh parsley, or several tbsp. dried
1 tsp. paprika
2 - 14oz cans garbanzo beans, drained
2 – 14oz cans butter beans, undrained
1 tsp. salt and cracked ground black pepper to taste

In large kettle braise the onion and carrot in 2 tbsp. oil until onion is soft. Add garlic and then the remaining ingredients except butter beans. Simmer for 30 min. or until carrots and cabbage are tender. Add butter beans and simmer for 10 more min. Serve with wholegrain bread.

Corn Casserole

2 tablespoons oil
1 green pepper chopped
1 small chopped onion
1 lb.TVP (ground style) (textured vegetable protein)
1 lb. can of cream-style corn
Salt
2 firm ripe sliced tomatoes
1 cup buttered (margarine) bread crumbs

Preheat oven to 350F. Heat the oil in a skillet, add the pepper and onion, and cook stirring often until the onion is soft. Add the prepared TVP (follow package instructions—tip: after water is absorbed by TVP, add a little vegetable oil to it and a touch of soy sauce). Stir in the corn and salt to taste. Mix well. Place in a baking dish, cover with tomato slices, and sprinkle the crumbs over the top. Bake 25 min. or until the crumbs are brown.

Veggie chicken with apricot glaze

(2 servings)

1 Tb. oil
3-5 veggie chicken patties cut in squares (pkg. of 5 frozen patties from Delight Foods available at Whole Foods)
1/3 cup ketchup
1/2 cup apricot preserves
1/2 tsp. cider vinegar
1/2 tsp. Worcestershire (vegan equivalent) sauce

Heat the oil and sauté veggie chicken in med/high until both sides are dark brown (about 2 minutes each side). Set aside for 5 minutes and prepare the glaze.

Mix ketchup, apricot preserves, cider vinegar, Worcestershire sauce, and bring to a quick boil. Stir in the veggie chicken and mix well. Serve immediately.

Chili Spaghetti

1 tbsp. vegetable oil
1 pkg. Lightlife Smart Ground (in produce section)
1/2 cup chopped onions
1 pkg. chili seasonings
1 14.5 oz. can petite diced tomatoes
1 8 oz. can tomato sauce
1 15 oz. can kidney beans, undrained
1 8 oz. pkg. spaghetti

In a large skillet, sautee onion in vegetable oil until soft. Add Smart Ground, chili seasoning, and a few tablespoons water to keep from sticking. Sitr together well and add the tomatoes, tomato sauce, and kidney beans. Stir and simmer for 10 minutes. Cook spaghetti according to directons on package and serve with sauce on top.

Baked Stuffed Shells

12 oz. pkg. extra pasta shells
1 tbsp. olive oil
1 lb. soft tofu, drained
1 lb. firm tofu, drained
1 tbsp. sugar
¼ cup soymilk
½ tsp. garlic powder
2 tbsp. lemon juice (1/2 lemon)
2 tsp. dried basil
2 tsp. sea salt
1 10 oz. pkg. frozen chopped spinach, thaw and drain in strainer
1 28 oz. can crushed tomatoes
1 tsp. Italian spices

Prepare pasta shells according to package directions, adding 1 tbsp. olive oil to prevent sticking.  In a large bowl mix together tofu, sugar, soymilk, garlic, lemon juice, basil, and salt. Mash with fork and add the spinach, stir well.  Put 1 cup of crushed tomatoes in bottom of large 9x13 oblong casserole. Fill each shell with 1 tbsp. of tofu mixture and set each side by side open-end up in casserole.  Mix 1 tsp. Italian spices in remaining crushed tomatoes and pour over top. Cover and bake at 350 for 45 min. Uncover and bake 10 more minutes.

Black Bean Burgers

Who needs cowburgers? These are delicious AND compassionate! Serve with lettuce, tomatoes, pickles, and lots of ketchup and mustard!

2 cans black beans (rinsed)
1 medium onion, diced
2 jalapeno peppers
3/4 c. fresh cilantro
1 tsp. salt
1 c. regular oats
1/4 c whole wheat flour
1/4 c. cornmeal

Combine 1 can beans, onion, peppers, cilantro, and salt in food processor. Blend. In medium bowl, stir mixture into second can of beans. Stir in oats. Form into patties. Mixcornmeal and flour in a separate bowl. Dredge patties in flour/cornmeal mixture . Cook in a little oil and serve when lightly browned on both sides.

Vegetarian Pot Roast   (2-3 servings)

Dry Ingredients:

¾ cup instant gluten
1/8 cup vegetarian nutritional yeast flakes
1/8 tsp. onion granules
5 Kalamata olives for stuffing (pitted and sliced in quarters)
4 Shitake mushrooms, sliced and sautéed until slightly browned

Liquid Ingredients:

½ cup water
1 ½  Tbs. soy sauce

Cooking broth:

½ cup chopped onions
2 large carrots sliced thick
1 cup sliced mushrooms (combination of white and more Shitake)
1/8 tsp. thyme
½ tsp. salt
¾ + cup red wine
1 ¼ cup vegetable broth
Baby Dutch potatoes cut in quarters, lightly oiled and roasted. Salt lightly after roasting.

Mix dry ingredients in a large bowl. Separately mix liquid ingredients and pour into the dry mixture. Stir well and knead in the bowl for about a minute (by now it is a spongy mass of gluten). Transfer the gluten to a board to form a loaf. Try to keep the olives and mushrooms inside the loaf by pushing them into the dough. Close the edges.

In a large pot heat over med/high 1Tbs. oil. When it is hot add the gluten loaf and brown evenly all four sides until it gets a nice dark crust. Set aside.

In the same pot add about ½ Tbs. oil and sautee onions until they caramelize, add mushrooms, carrots, the remaining ingredients, (leave the roasted potatoes for the end). Bring to boil and reduce temperature to med-low. Return the roast to the pot and simmer for 1 hour. Maintain the heat so the liquid barely simmers, and turn the roast over every 30 minutes. Transfer the potatoes to the pot on the last 10 minutes of simmering.

Remove the roast and let it rest 5 min. lightly cover with foil. To serve, carve the roast on a slight diagonal into ¼ in. slices, and spoon the sauce over.

Rosemary Faux “Chicken”

1 pkg. “Delight Soy” veggie patties (Whole Foods frozen section)
5 sprigs fresh rosemary
1 small red pepper cut into ten ½ inch wide and 2-inch long strips
3 to 4 tbsp. extra virgin olive oil
1/4 cup water
12 organic cherry tomatoes
Freshly ground black pepper

In a large low casserole drizzle 2 tbsp. olive oil to lightly cover bottom. Arrange veggie soy patties in single layer in casserole.  Place a red pepper strip on each patty, a sprig of rosemary on each red pepper strip, and another red pepper strip enclosing the rosemary in an X on top of each patty. Arrange the cherry tomatoes all around the patties, encircling them. Drizzle the remaining olive oil and the ¼ cup water over all. Sprinkle freshly ground black pepper on top, and bake at 350 for 45 min. uncovered.

Serve with a green vegetable, such as broccoli or asparagus.

Roasted vegetables

1 1/2 cup green beans
1 1/2 cup carrots
1 cup fresh mushrooms
1 cup sweet onion
1 cup potatoes with skin
1 cup parsnips
1 cup turnips
Dash of salt and pepper
Olive oil, balsamic vinegar
Rosemary (dry or fresh)

Cut vegetables in large chunks and place them on a large backing dish. Drizzle with olive oil and balsamic vinegar, dash of salt and pepper, and sprinkle rosemary on top. Stir everything well and bake for about 1 hour or less at 350. (Backing time depends on size of vegetables).

Sweet Potato Pot Pie

1 cup lentils
3 cups water
2 cloves garlic, minced
1 cup canned crushed or pureed tomatoes
1 small onion, chopped
1 tsp. ground cinnamon, 1 tsp. cumin, 1 tsp. coriander, 1 tsp. ground ginger, and ½ tsp. sea salt

In a large saucepan, bring lentils and water to a boil. Add remaining ingredients. Simmer 45 min. or until lentils are soft. 

2 large or 3 medium sized yams
1/2 tsp. sea salt

Pierce with fork and bake at 350 until tender, about 11/2 hrs, mash and add sea salt. 

While lentils and yams are cooking prepare polenta:

3 cups water
1 tbsp. olive oil
1 tsp. sea salt
1 cup cornmeal

Bring water to boil in medium saucepan, add olive oil, and whisk in cornmeal and salt.  Stir constantly until thick.  Pour into bottom of large low casserole pan. When lentils are cooked, layer on top of polenta, and spread a thick layer of mashed yams. Bake in oven at 350 for 15 min.

Twice Baked Potatoes

Cheese? Not here! Give the cows a break and stuff your potatoes this way!

2 large baking potatoes.
1 tbsp vegan margarine*
1 tbsp soymilk
2 tbsp nutritional yeast*
1 tsp miso*
1 tsp chopped chives
vegan bacon bits*
3/4 tsp onion powder
1 tsp. cider vinegar
salt to taste
paprika for garnish

Preheat oven to 375 degrees. Bake potatoes till soft, approximately 1 hour. Cut potatoes in half lengthwise, and scoop out insides, leaving 1/4 inch thickness to support skins. Mash insides with other ingredients. Spoon mixture into reserved skins. Sprinkle tops with paprika and bake for 30 minutes..

*Available in large grocery stores and health food stores. Read labels. National brands are often vegan!

Baked Bean Casserole

Quick Meal! 1cup dry TVP (Textured Vegetable Protein, available at health food stores)
1 cup boiling water
1 tsp. vegetable bouillion
Oil for sauteeing
1 med onion, diced
2 stalks celery, sliced
1/2 tsp. sage
1 28 oz. can vegetarian baked beans
2 tbsp. vegetarian worcestershire sauce* or 2 tbsp soy sauce.

Preheat oven to 350. Combine TVP, water, and bouillion. Cover and let stand 15 minutes. Meanwhile, in large pot sautee onion and celery in oil until soft. Add sage and reconstituted TVP and sauté 1 minute. Remove from heat. Add beans and Worcestershire. Bake uncovered 30 minutes or until thickened. Tastes even better the next day.

Teriyaki Seitan

Seitan is a product made from wheat that tastes like chicken without the carnage! It is available in most natural foods stores or ask your grocer to carry it!

1 pkg. seitan
1 bottle teriyaki sauce
1 c fresh broccoli florets
1 /2 cup chopped green pepper
1/2 onion, chopped
1 cup fresh yellow squash, chopped
1 can pineapple chunks

Break seitan into bite sized pieces and brown in a little oil over medium heat. Add vegetables and sauté till tender-crisp. Drain pineapple and stir in chunks and teriyaki sauce. Serve over hot rice.

Macaroni and “Cheez”

1/2 cup nutritional yeast
3 tbsp flour
4 tsp cornstarch
1/2 tsp salt
1 cup water
1 tbsp oil
1-2 tsp prepared mustard
Macaroni, cooked

Mix first four ingredients together, then add water and oil and mix thoroughly with a whisk. Stir over med. heat until the mixture thickens and bubbles slightly. Stir in mustard and heat 30 seconds. Stir into cooked macaroni.

Scrambled Tofu

1 package firm tofu (not silken)
1/2 cup nutritional yeast (available at most natural food stores and co-ops)
1/8 tsp turmeric
1-2 tsp Spike (an herb mix, substitute your favorite, if you like)
1/4 tsp onion powder
Any chopped vegetables you like (for example: mushrooms, scallions, peppers)

Crumble tofu into frying pan sprayed with a little oil. Sprinkle with some of the nutritional yeast and spices. Stir-fry over medium heat 2-3 min. Add the rest of the yeast and spices and cook till firm and egg like. Good with ketchup!

Pancakes

This taste just like the ones you're used to! Enjoy them with syrup or sliced strawberries.

3 cups soy or rice milk
4 tbsp oil
2 tsp cornstarch
2 tsp water
3c flour
2 tbsp sugar
2 tsp baking powder
1/2 tsp salt
1 tbsp cinnamon

Mix all the ingredients. Cook on a hot griddle sprayed with oil.

Vegan Raspberry Delight

1 12 oz. box firm silken tofu
1 tsp. vanilla extract
1/4 cup maple syrup
1 10 oz. pkg. frozen whole raspberries, (or strawberries), partially thawed
Fresh raspberries or strawberries and spearmint leaves for garnish (optional)

Puree all the ingredients together until smooth. Put in individual parfait or serving dishes and chill at least 30 min. Before serving garnish with fresh raspberries or strawberries and a sprig of mint.

Vegan Chocolate Cake

3 cups flour
2 1/4 cups sugar
1 tsp sea salt
2 tsp baking soda
2/3 cup cocoa powder
2 cups water
1 tbsp vanilla
2 tbsp white vinegar
1/2 cup canola oil

Mix together the first 5 ingredients in a large bowl. Make well in center and add the 2 cups water and remaining ingredients. Using a whisk or a speed mixer at low speed mix just until well blended. Bake at 350 in a 9x13 lightly oiled cake pan for 30 minutes (or until toothpick comes out clean). This cake is very moist and does not need frosting. It is also good with chocolate pudding recipe (below) used as a frosting.

Chocolate Pudding (double this recipe for a chocolate pie):

1 1/2 cups soymilk
3 tbsp. arrowroot or cornstarch
1/4 cup cocoa powder
1/3 cup maple sugar
1/4 tsp. vanilla extract

Whisk all ingredients together in a medium saucepan. Cook over medium heat, stirring constantly, until thickened. Cool 30 min., stirring every 10 min. You can use as a frosting on a cooled cake, or pour into serving dishes. Refrigerate.

Peanut Butter Cookies

Better than your mom used to make! Mmm!

1 c all purpose flour
1 tsp baking soda
1/8 tsp. salt
1/2 c firmly packed brown sugar
1/4 c sugar
1 c crunchy peanut butter
1/2 c vegan margarine
1/2 tsp vanilla extract
1 1/2 tsp NRG egg replacer or 1 1/2 tsp cornstarch mixed with 2 tbsp water

Mix flour, soda, and salt. Combine sugars in separate bowl. Add margarine and peanut butter: beat till smooth. Add egg replacer and extract. Mix well. Gradually beat in flour mixture. Refrigerate for 1 hour. Preheat oven to 375 degrees. Shape into balls. Place on cookie sheets and bake 10 to 12 minutes. Enjoy with a big glass of juice.

Dog treats (from Yummy for Dogs)

6 cups oats
2 cups whole wheat flour
Egg replacer equivalent to 4 eggs (available at Whole Foods)
1/3 cup oil
3/4 cup molasses
1 cup rice or soy milk
1 can of pumpkin

Mix all ingredients together in a large bowl. Pat into a greased jelly-roll pan and bake at 325 for about 1 hour. Cut into squares.

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