Hummus

• 3 T tahini
• 1 T sesame oil (or olive or canola oil)
• 1/2 lemon, juiced
• 1/2 C water (use a bit less for a stiffer texture)
• 1 large garlic clove, mashed
• 1 15-oz can chick peas
• salt & pepper, to taste

Slowly add water to tahini, oil, garlic, and lemon juice. Combine sauce, chick peas, and salt & pepper in a blender. Blend to desired consistency.

Serve with raw vegetables or chips as a dip; on crackers as a spread; or stuff into warmed pita bread halves with grated carrots, shredded lettuce, or fresh alfalfa sprouts on top.

Variations: Add spices such as cumin and coriander; blend in vegetables such as red pepper; or stir in chopped olives, sun-dried tomatoes, etc.

Black Bean Soup with Orange Juice

from The Convenient Vegetarian

• 1 T canola or olive oil
• 2 carrots, finely diced
• 2 stalks celery, thinly sliced (optional)
• 1 medium onion, minced
• 1 C vegetable broth, or 1 C water, + 1 T tamari (or miso or soy sauce)
• 2 15oz. cans black beans, or 4 C cooked
• 1/2 C orange juice
• 2 tsp. cumin
• 2 tsp. ground coriander
• 2 limes, juiced
• 2 tsp. salt
• 1 tsp. freshly ground black pepper

In a large saucepan, heat oil over medium heat. Saute carrots, celery, and onions until tender (about 7-10 min.). Add broth, beans, orange juice, and spices. Simmer covered for 10 minutes, stirring occasionally. Add lime juice, salt, and pepper.

For a smoother soup, use a hand blender to puree soup for 30 seconds, or remove portion of soup to blender of food processor, liquify, and return to soup pot.

Mediterranean Chickpeas

from The Vegetarian Way

• 2 medium onions, chopped
• 3 cloves garlic, minced
• 1 T olive oil
• 3 C cooked chickpeas
• 1 10-oz package frozen chopped spinach, defrosted
• 1 28-oz can crushed tomatoes
• 1 C chopped fresh tomatoes
• 1 t crushed red pepper flakes
• 1 t dried oregano
• juice of 2 lemons
• salt & black pepper, to taste

Sauté the onions and garlic in the olive oil in a large saucepan over medium heat until the onions are tender. Add chickpeas, spinach, tomatoes, pepper flakes, and oregano. Cover and simmer for 30 min. Add lemon juice, salt, and pepper.

Seitan (Basic Boiling Recipe)

from Vegan Vittles, © J. Stepaniak 1997

Dry ingredients

• 1 1/2 C instant gluten flour (vital wheat gluten)
• 1/4 C nutritional yeast flakes (optional; adds a deeper flavor and vitamin B-12)
• 1/2 t garlic granules (optional; can vary amount)
• 1/2 t onion granules (optional; can vary amount)
• Desired herbs & spices (optional)

Liquid ingredients

• 1 C water, vegetable broth, tomato juice, or a combination (the juice adds a "beefier" flavor)
• 3 T soy sauce
• 1 T olive oil (optional)

Simmering broth

• 10 C water or vegetable broth
• 1/2 C soy sauce (optional)

Combine dry ingredients in a medium mixing bowl. Combine liquid ingredients in a small mixing bowl. Pour into dry ingredients, mix well. If there is still flour around the edges, add a small amount of additional water.

Knead the gluten directly in the mixing bowl for about a minute. Slice the gluten into 3 relatively equal pieces, and set aside.

Place the ingredients for the simmering broth into a 4 1/2 quart saucepan or Dutch oven, add the gluten pieces, and bring to a gentle boil. Reduce the heat to medium-low. Simmer with pot partially covered for 1 hr. Maintain the heat so that the liquid barely simmers, and turn the gluten over during cooking. Let cool in broth uncovered.

Transfer to storage containers, adding enough of the broth to keep seitan immersed. Seal containers tightly and store in the refrigerator up to ten days or in the freezer for up to six months. To extend the life of fresh or defrosted seitan, boil it in its soy sauce broth for 10 min., 2 times a week.

Peanut Butter Spirals

• 2/3 C peanut butter (or tahini)
• 3/4 C water
• 3-4 T soy sauce
• 2 T mild vinegar (or lemon juice)
• 1 scallion, coarsely chopped (optional)
• 1 T sweetener
• 1/2 t ground ginger
• 1/3 t chili powder, or to taste (or cumin, to taste)
• 12 oz uncooked spiral pasta (or elbow pasta)
• 1 1/2 C frozen green peas

Combine first eight ingredients, mix well (food processor or blender works best). Cook pasta and peas according to instructions on package. Combine.

Variations: Cool pasta and peas (or just thaw) and serve cold. Sauce is also delicious over rice and steamed vegetables.

Messy Mikes (Sloppy Joes)

from Vegan Vittles, © J. Stepaniak 1997

• 1 T olive or canola oil
• 1 medium onion, diced
• 1 8-oz package tempeh, crumbled
• 2 T tamari soy sauce
• 1/2 C ketchup
• 1 t prepared yellow mustard
• 1 t apple cider vinegar
• 1 t sugar or other sweetener

Heat the oil in a 2-quart saucepan over medium-high. Add onion, tempeh, and soy sauce, and sauté until onion is tender and lightly browned, about 10 min.

Add the remaining ingredients, and mix well. Reduce the heat to medium and simmer the mixture uncovered, stirring often, for 10 min. Serve over split burger buns.

Missing Egg Sandwich • makes 4 sandwiches

1/2 pound firm tofu, mashed (about 1 cup)
2 green onions, finely chopped
1 tablespoon vegan mayonnaise (such as Vegenaise® or Nayonaise®)
2 tablespoons pickle relish
1 teaspoon mustard
1/4 teaspoon cumin
1/4 teaspoon turmeric
1/4 teaspoon garlic powder
8 slices whole wheat bread
4 lettuce leaves
4 tomato slices

Combine the mashed tofu with the green onions, vegan mayonnaise, pickle relish, mustard, cumin, turmeric, and garlic powder. Mix thoroughly.

Spread on whole wheat bread and garnish with lettuce and tomato slices.

Hoppin John

from The Convenient Vegetarian

• 1 (15 oz) can black beans, drained, or 2 C cooked, drained
• 2 C cooked brown or white rice
• 1/2 C finely chopped mild red onion (or other onion)
• 1 C salsa (spice level to taste)
• 1 (4 oz) can diced green chiles or 1/4 C diced fresh (or more salsa)
• 1/2 C chopped scallions (green onions), including green portion (optional)

In a medium bowl, toss beans, rice, red onion, salsa, and chiles. Place in cooking container. Microwave on high for 2–3 minutes or bake at 350æ for 25 minutes. Top with scallions just before serving.

Brown Rice with Spicy Red Sauce and Harvest of Veggies

from The Convenient Vegetarian

substitute any beans, grains, and veggies that are convenient

• 1 T oil (olive or canola preferred)
• 1/2 C coarsely chopped onion
• 1 frozen veggie burger, thawed
• 6 medium mushrooms (yuck!), cut into fourths
• 1 (15 oz.) can drained garbanzo beans (chickpeas), or 2 C cooked, drained
• 1 C frozen corn kernels
• 3/4 C tomato-based salsa
• Pinch dried red pepper flakes (optional)
• Pinch salt
• Freshly ground black pepper (to taste)
• 3 C cooked rice

In a large saucepan, heat oil over medium heat. Add onion. Crumble veggie burger into small pieces (resembling ground beef) and add to pan. Cook until onions are transparent and burger pieces are brown (about 8 minutes). Add mushrooms. Cover and cook for 1 minute. Add beans, corn, salsa, red pepper flakes, black pepper, and salt. Cook 1–2 minutes more. Add brown rice and toss until hot and well mixed.

Best and Fastest Chili

from The Convenient Vegetarian

• just under 1 C boiling water
• 1 C TVP
• 1 T canola or olive oil
• 1 onion, coarsely chopped
• 1 green bell pepper, diced
• 2 T chili powder
• 2 t ground cumin
• 2 t garlic powder
• 2 t dried oregano
• 1/4 t allspice (optional)
• 2 (15 oz) cans diced or crushed tomatoes
• 1 (15 oz) can pinto, kidney, or black beans
• 1 (3 oz) can tomato paste
• 1 (2 oz) can diced jalapeño chile, or 2 fresh hot chiles, diced

In a small bowl, pour boiling water over texturized vegetable protein. Set aside.
In a large skillet, heat oil over medium heat. Sauté onion and bell pepper until tender (about 8 minutes). Add TVP and remaining ingredients. Mix thoroughly.

Simmer 30 minutes. Serve alone or over cooked grain of your choice. You can substitute two thawed and crumbled veggie burgers for the reconstituted TVP.

Pad Thai

Noodles and Sauce

• 1 lb soba, rice, or other noodles
• 1/3 C tamari or soy sauce
• 1/3 C lemon or lime juice
• 1-2 T peanut butter
• 1 T tahini (or omit and use more peanut butter)
• 1/4 C sugar or other sweetener
• 2 T sesame (or other) oil
• 1/2 lb tofu (optional)
• 1 large onion, chopped
• 4-8 cloves garlic, minced
• 2" piece of fresh ginger, minced (optional)
• 2 green chilies, seeded and minced, or 1/2 t red pepper flakes, or Thai pepper sauce, to taste

Veggies (mix and match)

• 1 can water chestnuts
• 2 C bean sprouts
• 1 stalk broccoli, steamed
• 2 C chopped carrots

Prepare noodles, drain and set aside. Mix tamari, lemon/lime juice, peanut butter, tahini, chilies, and sugar. Set aside. In a wok, stir fry onion, garlic, tofu and ginger in sesame oil. Add carrots, water chestnuts and a little water and stir fry for a few minutes. Add tamari mixture, bean sprouts, and noodles, stir and cook until sauce thickens (about 5 min.). Serve with limes, chopped peanuts and/or sliced green onion.

You can, of course, use a store-bought peanut sauce instead.

Fettuccine Alfonso (Vegan Alfredo)

from The UnCheese Cookbook, © J. Stepaniak 1997

• 1 1/2 C corn kernels (fresh, frozen, or canned)
• 1 1/2 C soy or rice milk
• 2 T tahini (optional)
• 1 T onion granules
• 1 t salt
• 1 15 1 2-oz can Great Northern beans, rinsed and drained well
• 1 lb fettuccine
• cracked black pepper

If using frozen corn, thaw and drain it well. Place corn, milk, tahini, and seasonings in a blender and process until completely smooth. (This may take several minutes to completely pulverize the corn.) Pour the blended mixture into a medium saucepan and stir in the beans. Warm over medium-low until the beans are heated through, stirring often.

While sauce is heating, cook fettuccine in a large pot of boiling water until tender. Drain well and return to pot. Add the hot sauce and toss until noodles are evenly coated. Serve immediately, topping portions with a generous amount of cracked pepper.

Mac & "Cheese"

Have ready
3 1/2 C (dry) elbow macaroni, cooked

Sauce

• 1/2 C vegan margarine
• 1/2 C flour
• 3 1/2 C boiling water
• 2 T soy sauce (or Bragg's Liquid Aminos)
• 1 1/2 tsp salt
• 1 1/2 tsp garlic powder (or crushed fresh garlic)
• pinch of turmeric
• 1/4 C vegetable oil
• 1 C nutritional yeast flakes
• paprika (optional)

Preheat oven to 350 F. In a saucepan, melt margarine over low heat. Beat in flour with a wire whisk (or fork) and continue to beat over medium heat until mixture is smooth and bubbly.

Whip in boiling water, soy sauce, salt, garlic powder, and turmeric, beating well. Cook the sauce until it thickens and bubbles; then whip in the oil and nutritional yeast flakes.

Mix part of the sauce with the noodles and put in casserole dish. Then pour a generous amount of the sauce on top. Sprinkle with paprika, and bake for 15 minutes. Then put under broiler for a few minutes until top is crisp.

Roasted Root Vegetables

from A Taste of Vitality, by Mark Foy; a shareware cookbook, available at Vitalia

• 1 large onion, thinly sliced
• 2 large potatoes, cut into 2" pieces
• 3 1/2 lbs sweet potatoes, cut into 2" pieces (about 4 large sweet potatoes)
• 2 large carrots, cut into 1" pieces
• 5 garlic cloves, crushed
• 1 1/2 t olive oil
• 2 T dried dill weed
• 1 t sea salt

Toss cut vegetables, garlic, oil, dill, and salt in a bowl. Transfer to baking sheet (it should not need to be oiled since the vegetables are oiled) and roast in a 450° oven (no need to preheat oven) for about 50 min., or until the vegetables are not hard, and have browned. During the last 30 min. of roasting, toss vegetables every 10 min. to ensure they do not burn on any one side.

Variations: Use different types of herbs or spices in place of dill weed (such as rosemary, basil, or garam masala for an Indian flavor).

Black Bean and Vegetable Stew

from A Taste of Vitality

Stew

1 1/2 t olive oil

• 2 large onions, diced
• 5 carrots, diced
• 3 celery stalks, diced
• 1 large red bell pepper, diced
• 4 garlic cloves, minced
• 2 T cumin powder
• 2 t dried oregano
• 1/4 t cayenne (or more to taste)
• 3/4 t ground fennel seeds
• 2 T dried basil
• 2 C black beans, cooked (include liquid)
• 1 C corn, frozen
• 14-oz tomatoes, low sodium
• 8 oz prepared seitan, cubed (optional)
• 1 1/2 C water
• 1/4 t sea salt
• 1 T tamari soy sauce

Garnish

• 3 T cilantro, finely chopped
• 3/4 C green onions, finely chopped (6 stalks)

Heat a large pot over medium-high heat and add oil. Sauté onion, carrots, celery, red bell pepper, and garlic, sealing one at a time (about 30 min. total).

Add the cumin powder, oregano, cayenne, fennel seeds, and basil, and cook another 2 min.

Add the beans, corn, tomatoes, seitan (including the liquid), water, and salt, and simmer for 10+ min.

Before serving, stir in tamari. Garnish each bowl with cilantro and green onions.

Variations: Use less black beans and / or seitan if less protein is desired; substitute tempeh for seitan to eliminate gluten from dish; use a fresh, low-salt vegetable broth in place of water for fuller flavor; add chopped collard greens near end of cooking; use chili powder in place of the cumin, oregano, and cayenne.

Easy Nutritional Yeast Cheese

• 3/4 C nutritional yeast flakes
• 1/4 C flour
• 1 t salt
• 1/2 t garlic powder
• 2 C water
• 1/4 C vegan margarine
• 1 t mustard

Mix dry ingredients in saucepan. Whisk in water. Cook over medium heat, whisking until mixture thickens and bubbles. Cook an additional 30 sec., remove from heat. Stir in margarine and mustard. (Note: Cheese will thicken as it cools, or you may add water to thin it.)

Crock Cheeze

from Vegan Vittles, © J. Stepaniak 1997

• 1/2 lb firm tofu, rinsed, patted dry, crumbled
• 3 T nutritional yeast flakes
• 2 T tahini
• 2 T fresh lemon juice
• 1 1/2 T sweet white miso
• 1 t onion powder
• 3/4 t salt
• 1/2 t paprika
• 1/4 t garlic powder
• 1/4 t dry mustard

Place all the ingredients in a food processor fitted with a metal blade and process until very smooth. Chill for at least an hour before serving.

Bean Burritos

from Table For Two, © J. Stepaniak 1997

• 1 1/2 C cooked pinto beans, rinsed and drained
• 1/2 C tomato sauce
• 2 T chopped bell pepper
• 1 t chili powder
• 1/4 t each garlic powder, cumin, and oregano
• several drops Tabasco sauce, to taste
• 4 whole wheat flour tortillas

Place the beans, tomato sauce, bell pepper, and seasonings in a medium saucepan and bring to a boil. Reduce heat to medium and simmer uncovered for 5 min., stirring occasionally. Remove the saucepan from the heat and mash the beans slightly with the back of a wooden spoon, fork, or a potato masher.

Spoon 1/4 of the bean mixture onto each of the tortillas, placing it in a strip along one side, slightly off center. Add your favorite toppings (lettuce, tomato, olives, scallions, onion, avocado, cilantro, etc.), and roll the tortillas around the filling. Can serve with Crock Cheeze.Or simply use canned refried beans.

Best (& Easiest) Chocolate Pudding

from Vegan Vittles, © J. Stepaniak 1997

• 1 10 1/2-oz package silken tofu (firm), crumbled
• 2 /3 C unbleached cane sugar
• 1/3 C unsweetened cocoa powder
• 2 t vanilla extract
• pinch of salt

Place all the ingredients in a food processor fitted with a metal blade and process until smooth, creamy, and thick. Chill in the refrigerator until serving time.

Chocolate Pie

• 2 - 10.5 oz packages of Organic Soft Silken Tofu
• 1 - 10-12 oz bag of vegan chocolate chips
• 1 - vegan graham cracker pie crust (store bought or homemade)

Puree the tofu in a blender until completely smooth. Put the chocolate chips in a pot or double boiler and heating them just enough to start to melt (be careful not to burn them), or microwave them until warm and soft. Once the chocolate chips are soft, add them into the tofu in the blender. Pour the mixture into a pie crust. Chill for at least 2 hours and then serve.

Optional: Add a few tablespoons of peanut butter to the mixture while blending or add nuts or berries to the mixture once it is in the crust.

Chocolate Cake

• 1 1/2 C flour
• 1 C sugar
• 3 T cocoa or carob powder
• 1 t baking soda
• 1/8 t salt
• 4 T oil
• 1 t vanilla
• 1 T vinegar
• 1 C cold water

In adequate mixing bowl, combine dry ingredients. In mixture, create three holes. Put oil in one hole, vanilla in the second, and vinegar in the third. Cover with water and mix thoroughly.

Add to oiled or non-stick 9" cake pan or equivalent. Bake at 350° for 35 min. Can be used for cupcakes; bake for 25 min.

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