Recipes
Smoothie
1 cup frozen
mango
1 cup frozen pineapple
1 can coconut milk
agave nectar or sugar
to taste (optional)
Place all ingredients in a blender or food processor.
Blend until smooth. Enjoy!
Hummus
1-2 cloves of
garlic
1 tbsp olive oil
1 15oz can of chickpeas (drained)
2 tbsp lemon
juice
¼ cup tahini
1 tsp dried parsley or 1 tbsp fresh parsley
salt to
taste
Place garlic and oil in a blender or food processor and processed until
garlic is minced. Add tahini, lemon juice, and chick peas and process until
smooth. While food processor is running, add parsley and then salt to
taste.
Hummus will keep in tightly covered container in refrigerator for 3-4
days.
Pasta
sauce
½ onion, chopped
½ carrot, chopped
½ stalk
celery, chopped
2 cloves garlic, chopped
1 can crushed tomatoes
1 T
oregano
1 T basil
1 T thyme
salt and pepper to taste
Add oil and a
little salt to a pot on medium heat. When oil is hot, add onion, stirring
occasionally. When onion turns translucent, add garlic, carrot and celery,
stirring occasionally. When the carrots start to turn soft, tomatoes, herbs,
salt and pepper. Simmer 5-10 minutes.
Refried beans
½ onion,
chopped
1-2 cloves garlic
chili powder to taste
1 can refried
beans
Add oil and a little salt to a pot on medium heat. When oil is hot, add
onion and garlic, stirring occasionally. When onion turns translucent, add chili
powder. Toast powder for about 30 seconds, then add beans and salt to taste.
Heat, covered, stirring occasionally to prevent burning. When beans are heated
through, turn off the heat.
Mexical rice
½ onion,
chopped
½ carrot, chopped
½ stalk celery, chopped
1 c white rice
1
2/3 c water
½ t salt
5 T salsa
Add oil and a little salt to a pot on
medium heat. When oil is hot, add onion, stirring occasionally. When onion turns
translucent, add carrot and celery, stirring occasionally. When the carrots
start to turn soft, add rice, water, ½ t salt and salsa. Cover. When water
starts to boil, turn heat to low. After 20 minutes, turn heat off and let stand,
covered, 5 minutes. Uncover and stir.
Roasted summer squash
4 c
summer squash, chopped
2 T thyme
salt to taste
Preheat oven to 425F.
Put squash in an oven safe dish. Drizzle oil over squash and mix thoroughly. Be
careful not to drench the squash with oil. Add thyme and salt to taste, mixing
thoroughly. Put it in the oven. After 25 minutes, stir the squash around and put
it back in the oven for 15 more minutes.
Split pea soup
½ onion,
chopped
½ carrot, chopped
½ stalk celery, chopped
1 c dried split
peas
2 small potatoes, shredded or finely cubed
5 c water
cumin to
taste
salt to taste
Add oil and a little salt to a pot on medium heat.
When oil is hot, add onion, stirring occasionally. When onion turns translucent,
add carrot and celery, stirring occasionally. When the carrots start to turn
soft, add the split peas, potatoes and water. Cover. When water starts to boil,
turn heat to low. As soup cooks, add water as needed to maintain a consistency
you like. When peas dissolve into the soup, add cumin (start with 3 t) and salt
(start with ¾ t) to taste.
Lima bean soup
½ onion,
chopped
1 c dried lima beans
5 c water
salt to taste
Add oil and a
little salt to a pot on medium heat. When oil is hot, add onion, stirring
occasionally. When onion turns translucent, add lima beans and water. Cover.
When water starts to boil, turn heat to low. Cook for about 2 to 3 hours until
the lima beans get soft. As soup cooks, add water as needed to maintain a
consistency you like. At the end, add salt to taste (start with ½ t), cook 10
more minutes, then take off heat.
Veggie Pockets
2 pieces
pita bread
1 carrot, grated
2 leaves romaine lettuce, torn
8 cherry
tomatoes, halved
8 oz canned black beans
4 T hummus
sunflower
seeds
green or black olives (optional)
Spread the hummus on tortilla or
inside pita pockets, then fill with veggies, beans, and
seeds.
Lentil
Mash
1 cup dried green lentils
2 T. olive or vegetable
oil
¼ c shredded or finely chopped carrots
¼ c shredded or finely chopped
celery
½ large onion, chopped
2 cloves garlic, minced
1 T paprika
2
t turmeric
½ t chili powder
salt and black pepper to taste
Rinse
lentils then place in large pot with 2 cups water. Allow water to boil then
reduce heat and simmer covered for approximately 30-40 minutes, or until lentils
are soft. Drain lentils and set aside in a bowl. Then, add oil to the pot on
medium heat. When oil is hot, add onion and garlic, stirring occasionally. When
onion turns translucent, add carrot and celery, stirring occasionally. At this
time, toss paprika, turmeric and chili powder with the veggies, stirring to coat
for a couple of minutes. Now add the lentils and mix thoroughly. Turn off heat
then mash lentil mixture for a minute or two. Add salt and pepper to taste.
Allow mixture to cool to room temperature.
At this point you may choose one
of these variations:
Lentil Burgers
Sloppy Js
Stuffed Peppers
OR,
you may freeze the lentil mash and use it at another time!
Lentil Burgers
lentil
mash
1 cup panko bread crumbs or wheat germ
Cajun spice mix (or other
spices you enjoy)
oil for brushing or frying
If you are baking your
burgers, preheat oven to 425°.
In a wide bowl, mix the breading with the
spices. Then, with your hands or a spoon, scoop out some lentil mash and shape
into a patty. Dredge patty through the breading mixture and place on a plate.
Repeat until you have made as many patties as you need for your meal.
Refrigerate or freeze remaining lentil mash. Put any remaining bread mixture in
tightly closed container and store in refrigerator.
Place breaded patties on
oiled baking sheet and brush tops with oil. Bake for ~25 minutes, then remove
from oven, flip over, brush with oil, then return baking sheet to oven for
another 20 minutes. Patties are done when golden brown and crisp on both
sides.
If you’d like to fry patties instead, once patties are breaded, fry
one or two at a time, depending on the size of your pan, in about 1/8 inch oil.
Flip after a minute or so. Continue frying until both sides are crisp and
golden.
Sloppy
Js
lentil mash
1 28 oz can of crushed tomatoes
2 t
oregano
2 t thyme
Salt and pepper to taste
Mix tomato sauce into lentil
mash over medium heat in large pot. Once heated, add spices. Spoon onto slices
of bread or buns for sandwiches.
Stuffed Peppers
lentil
mash
1 28 oz can of crushed tomatoes
4 bell peppers, any color
1 c
cooked rice
2 t oregano
2 t thyme
2 t basil
Salt and pepper to
taste
Preheat oven to 350°F.
Mix tomato sauce into lentil mash over medium
heat in large pot. Once heated, add spices. Add cooked rice, mixing thoroughly
into tomato-lentil mixture.
Cut tops off of peppers and set aside. Remove
seeds and membranes. Fill peppers with tomato-lentil mixture then place tops on
peppers. Place stuffed peppers in glass baking dish or on a baking sheet. Brush
with oil and place in oven for 1 hour.
Kale and Chickpea Sautee
-
1/4c. vegetable broth
- 1 medium yellow onion, diced
- 2 cloves garlic,
minced
- 1 1/2c. cooked chickpeas
- 1/2 head of green kale, cleaned and
chopped
- Black pepper
Optional: chopped carrots, fresh snap peas, other
vegetables and beans of your choice
Heat the vegetable broth in a large
skillet (with a lid) over medium-high heat until just coming to a boil. Add the
onions and garlic and allow to cook until onions are translucent and
fragrant.
Add the chickpeas to the skillet and allow to cook until heated
through. If you’re using other beans or vegetables, add them now, too.
Finally, add the kale and cover the pan to allow it to steam in the remaining
broth. (If your pan is like mine and doesn’t have a lid, you can just cover the
whole thing with an upside-down heat-safe bowl.) Season to taste with black
pepper and serve with brown rice or wrapped in a tortilla.
Baked Tofu
- 1 block of
firm or extra-firm tofu
- 1 tbsp. olive oil, to coat
- 2 tbsp. soy sauce
or Bragg’s
- Any or all of the following seasonings:
1 tbsp. thyme
1
tbsp. onion powder
1 tbsp. garlic powder
1 tbsp. nutritional
yeast
1/2tsp. sage
1/4tsp. salt
1/4tsp. black pepper
Preheat oven to
375°F.
Press the tofu to remove the excess liquid. Cut into cubes or
triangles of about 1/4″ thickness.
Coat a shallow baking dish or baking sheet
with the olive oil and arrange the tofu in one layer on the sheet. Distribute
the soy sauce evenly over all pieces of tofu.
In a small bowl, combine all
the spices. Sprinkle over the tofu.
Bake for approximately 25 minutes or
until beginning to turn golden brown and crispy, turning once.
Though the
tofu definitely stands on its own, you may also want to add the following to
your pan of baked tofu before cooking:
- Cubed sweet potatoes and black
beans
- Diced onions, bell peppers, and barbecue sauce
- Cubed white
potatoes and mixed root vegetables (carrots, turnips, onions,
beets)
Pumpkin Lasagna
Roll-Ups
- 1 package lasagna noodles (at least 12 whole
noodles), cooked
- 1 medium yellow onion, diced
- 2 cloves garlic,
minced
- 1 tbsp. oil OR 1/8c. vegetable broth
- 1 22oz can pureed
pumpkin
- Splash of red wine
- 1 package firm tofu, pressed
- 2 tsp.
lemon juice
- 1 tsp. oil
- 1 tsp. garlic powder
- 1/2 tsp. salt
-
Pasta sauce (see recipe above or provide your own)
Preheat oven to
350F.
In a medium skillet over medium-high heat, sautee the onion and garlic
in the oil (or broth) until translucent and fragrant. Add the pureed pumpkin
and the red wine and allow to cook until heated through.
Meanwhile, combine
tofu, lemon juice, oil, garlic powder, and salt in a blender (or mix by hand
with a whisk). Blend until all ingredients are combined and tofu is
crumbled.
Lay out a lasagna noodle and spread a few spoonfuls of sauce along
the entire length. Next, spread a few spoonfuls of pumpkin mixture. Finally,
top with some of the crumbly tofu. Roll the lasagna from one end to the other
and place in a greased baking dish. Repeat for all noodles until ingredients
have run out.
Bake for 10-15 minutes or until heated
through.
Vegan Pumpkin
Cookies
1 cup canned pumpkin
1 cup light brown
sugar
1/3 cup unsweetened applesauce
3 cups oatmeal
1 1/2 cups
flour
1 tsp baking soda
1 1/2 tsp pumpkin spice (if you don’t have pumpkin
spice, combine 1/2 tsp nutmeg,1/2 tsp cinnamon, and 1/2 tsp ground
cloves)
1/4 cup raisins (optional)
Pre-heat oven to 350 degrees.
Mix
together the pumpkin, sugar and applesauce.
In a separate bowl, combine the
remaining ingredients, then add to the pumpkin, mixing well.
Drop by
spoonfuls onto a baking sheet. Bake for 13-15 minutes or until done
