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Vegan Recipes

Creamy Red Lentil Soup
4 cups vegetable stock (or prepared instant vegetable
1 cup red lentils, rinsed
1 Tbs olive oil
1 onion, finely chopped
1 clove garlic, minced
1 Tbs fresh minced ginger
1 cup chopped fresh tomatoes
2 tsp ground cumin
2 tsp ground coriander
2 slices of lemon (1/4 inch thick or so)
1/4 tsp cayenne or to taste
salt and pepper to taste
3 Tbs finely chopped fresh cilantro
Bring vegetable stock to a boil in a saucepan over
high heat. Add red lentils, cover, reduce heat and
simmer while you prepare the rest of the recipe.
Meanwhile, heat oil in heavy skillet over medium heat.
Saute onion for 6 minutes until softened. Add garlic
and ginger and saute an additional 2 minutes. Add
tomatoes and simmer 8 more minutes, until tomatoes are
soft. Mash tomatoes in the pan with the back of a
mixing spoon. Next add cumin and coriander and cook
one minute. Now add this mixture to the partially
cooked lentils along with the lemon slices and
cayenne. Continue cooking until lentils are completely
soft, about 20 to 30 minutes total.
Discard lemon slices and puree soup in a blender or
food processor, or use a hand blender. Add salt and
pepper to taste. Serve with fresh cilantro sprinkled
on top of each serving.
Spanish Potato Salad
This simple potato salad is spicy and delicious; cut
down on the garlic and chilies if you don't like spicy
Adapted from: In Praise of the Potato by Lindsey
2 lbs waxy potatoes, such as Yukon gold, cut into
bite-size chunks
3 fresh jalapeno chilies
2 Tbs olive oil
2 Tbs lemon juice
4-6 cloves garlic, minced with 1-1/2 tsp salt into a
1 tsp paprika
Cook potatoes and chilies in boiling salted water for
12-15 minutes or until potatoes are tender.
Meanwhile, make dressing. Put olive oil in a medium
bowl and slowly whisk in lemon juice until emulsified.
Whisk in garlic-salt mixture and paprika and whisk
When potatoes are cooked, drain. Seed and chop the
chilies. Put potatoes & chilies in a large serving
bowl, add dressing and mix well to coat.
Serve warm or cold.
Roasted Red and Yellow Pepper Spread
This spread is delicious served on crostini.
2 medium yellow bell peppers, roasted* and chopped
2 medium red bell peppers, roasted* and chopped fine
1/4 cup extra virgin olive oil
1 large garlic clove, minced
Salt and freshly ground pepper to taste
Combine peppers, oil and garlic. Season to taste with
salt and pepper. Serve with crostini.
*To roast peppers, preheat oven broiler. Place peppers
on a rimmed baking sheet lined with foil. Broil an
inch or two from the heating element, turning several
times, until all sides are lightly charred but not
ashen, about 15 minutes total. Take care not to
puncture the peppers. Place the charred peppers in a
large bowl with a lid or a pot with a tight-fitting
lid; cover and let steam for 10 minutes, or until skin
is loose enough to be removed. Peel and remove core
and seeds.
1 loaf French bread, 2-3 inches in diameter
Extra virgin olive oil
Cut bread diagonally into 1/4-inch thick slices. Place
on a baking sheet and lightly brush both sides of
bread with olive oil. Bake at 400F for 12 to 15
minutes or until golden on both sides, turning once.
Chickpea, Potato and Spinach Soup
4 cups vegetable stock (or prepared instant vegetable
1-1/2 Tbs olive oil
1 onion, finely chopped
2 garlic cloves, minced
1 large waxy potato (such as red or Yukon gold), cut
into 1/2" cubes
1-1/2 tsp paprika
1 (15 ounce) can chickpeas, drained
1 large tomato, finely diced
1-1/2 cups packed spinach, coarsely shredded
salt & pepper to taste
In a large pot, bring stock slowly to a boil over
medium heat.
Meanwhile, heat oil in a heavy skillet over medium
heat, then add onion and saute until lightly browned,
about 6 minutes. Add minced garlic and saute 2 minutes
more. Then add potato and sprinkle with paprika. Mix
Add onion mixture to the stock along with the
chickpeas and bring to a boil. Stir in the tomato.
Cover and simmer for 15 minutes, or until the potato
is tender. Add the spinach and cook a few seconds
until wilted. Season with salt & pepper to taste.
Tex Mex Black Bean Dip
Serve this nutritious bean dip with organic corn
1 tsp olive oil
1/2 cup finely chopped red onion
2 cloves garlic, minced
1/2 cup fresh corn kernels
1 tsp ground cumin
1 tsp chili powder
1 (15 ounce) can black beans, rinsed and drained
3/4 cup chopped tomatoes
1/2 cup salsa (mild, medium or hot, to taste)
1/4 cup minced fresh cilantro
1 Tbs fresh lime juice
salt to taste
Heat oil in a skillet over medium heat. Add onion and
saute for 5 minutes, until softened. Add corn and
saute 2 minutes longer. Then add garlic and saute 2
minutes more. Mix in cumin and chili powder and saute
for 1 minute.
Meanwhile, place beans in a medium size mixing bowl
and partially mash. Beans should remain a little
Add onion mixture to beans along with tomatoes and
salsa; mix well. Add cilantro, lime juice and salt to
taste and mix again.
Sizzling Veggie Fajitas
8 oz. chopped cilantro (about 1 bunch)
3 cloves garlic
1/2 cup olive oil
1/8 tsp. salt, or to taste
1/8 tsp. pepper, or to taste
For each (generous) serving:
1/2 cup sliced onion
1 tsp olive oil
2 cups assorted vegetables prepared vegetables:
* carrots, zucchini, yellow summer squash, cut in 1/4"
x 2" long strips
* broccoli and cauliflower, cut into small florets
* red pepper, peeled (optional), seeded and cut into
1/4-inch strips
* button or oyster mushrooms, thickly sliced
* shiitake mushrooms, thinly sliced
* whole snow peas
juice of 1/2 lemon (about 2 Tbs)
3 whole wheat flour tortillas, warmed
pico de gallo
To make pesto, put cilantro and garlic in a food
processor and process until finely chopped. With
machine on, gradually add olive oil. Season with salt
and pepper.
Heat olive oil in a cast-iron skillet over medium
heat. Saute sliced onion and, if using, mushrooms,
until lightly browned, about six to eight minutes.
Remove from skillet. Increase heat to medium-high.
Add prepared vegetables to hot skillet. Drizzle with 2
tablespoons pesto and stir to coat. Add lemon juice
and stir again. Cook until crisp-tender. Add cooked
onions and mushroom and heat through. (Remaining pesto
may be refrigerated for future use.)
Spoon vegetable mixture into center of warmed
tortillas. Top with condiments, then roll up tortillas
and serve immediately.
Portobello Burgers
Meaty and juicy portobello mushrooms make great
Adapted From Canadian Living magazine
2 Tbs olive oil
2 Tbs balsamic vinegar
1 Tbs Dijon mustard
2 cloves garlic, minced
1/2 tsp vegan Worcestershire sauce (optional)
Pinch each salt and pepper
4 large portobello mushrooms, stems cut flush with
caps (1 lb.)
4 burger buns
Burger fixings of choice, eg. lettuce, tomato, onion,
ketchup, mustard, relish, vegan mayonnais
Put olive oil in a small bowl and gradually whisk in
vinegar until emulsified. Whisk in mustard, garlic,
Worcestershire sauce (if using), salt and pepper.
Brush over tops and bottoms of mushrooms; let stand
for 10 minutes. Place on a greased grill over
medium-high heat; close lid and cook, turning once,
for 10 minutes or until browned and tender. May also
be cooked in a covered preheated cast iron pan.
Serve on burger buns with condiments of choice.
Dilled Potato Salad with Garlic Mayonnaise
Adapted from Gourmet magazine, August 1994
2 pounds small new potatoes, cut into bite-sized
1 tsp salt
3 garlic cloves, minced and mashed to a paste with 1
teaspoon salt
3-1/2 Tbs fresh lemon juice (plus additional to taste
if desired)
1/3 cup eggless dairy-free mayonnaise, such as
1 Tbs hot water
1/4 cup minced fresh dill
Bring water to a boil in a large saucepan. Add salt
and potatoes, cover and simmer 15 minutes, until
potatoes are tender. Drain in a colander
Meanwhile, mix garlic paste, lemon juice, mayonnaise
and hot water together in a large bowl. Dressing will
be thin.
Add warm potatoes to bowl and gently mix until
dressing is absorbed by potatoes. Add dill and mix
again. Serve at room temperature.
Carrot Soup with Ginger and Lemon
This flavorful fresh-tasting soup is perfect summer
fare, when vegetables are at their peak.
Adapted from Bon Appetit magazine, June 1997
3 cups vegetable stock (or prepared instant vegetable
2 Tbs organic canola oil or high monounsaturate
safflower oil
1 medium onion, chopped (1-1/2 cups)
1 tablespoon minced peeled fresh ginger
2 teaspoons minced garlic
3 cups diced carrots
2 medium tomatoes, seeded, chopped
1-1/2 teaspoons grated lemon peel (from an organic
2 tablespoons fresh lemon juice or to taste (will need
less if tomatoes are tart)
Salt and pepper to taste
Bring vegetable stock to a boil in a large saucepot.
Meanwhile, heat oil in a heavy skillet over medium
heat. Add onion and saute 4 minutes. Add ginger and
garlic, saute 2 minutes longer. Add carrots, tomatoes
and lemon peel and saute for an additional 2 minutes.
Add vegetable mixture to the boiling stock. Reduce
heat, cover and simmer until carrots are very tender,
about 20 to 30 minutes.
Puree soup in two batches in a blender. Return soup to
pot. (Or use an immersion blender.) Mix in lemon juice
to taste. Season with salt and pepper.
Delectable Veggie Sandwiches
These sandwiches are so tasty, you won't miss the
8 thick slices whole-grain bread
grainy mustard
eggless, dairy-free mayonnaise, such as Vegenaise
1/3 English cucumber, thinly sliced
2 small or 1 large tomatoes, thinly sliced and seeded
1 ripe avocado, peeled, flesh thinly sliced
8 very thin slices sweet onion, such as Vidalia or
Walla Walla
2 romaine lettuce leaves, torn into large pieces
1 jar marinated artichoke hearts, thinly sliced
1 large roasted red pepper (from a jar or homemade*),
thinly sliced
Spread one side of each of four bread slices with
mustard, and one side of the remaining four slices
with mayonnaise. Assemble sandwiches, using 1/4 of the
vegetables for each sandwich. Cut each sandwich in
half and serve immediately.
*To roast red pepper, preheat oven broiler. Place
pepper on a rimmed baking sheet lined with foil. Broil
an inch or two from the heating element, turning
several times, until all sides are lightly charred but
not ashen, about 15 minutes total. Take care not to
puncture the pepper. Place the charred pepper in a
large bowl with a lid or a pot with a tight-fitting
lid; cover and let steam for 10 minutes, or until skin
is loose enough to be removed. Peel, core and seed the
pepper and cut into thin strips. Some of the pepper
juices may be mixed with the mayonnaise.
Greek Salad
This simple salad will be outstanding if fresh,
organic, locally grown vegetables are used, along with
an organic extra-virgin olive oil. If using dried
oregano, it's best to mix with the olive oil several
hours or a day ahead, to allow the herb to soften and
the flavor to permeate the oil. Removing the skin from
the red peppers (using a vegetable peeler) is
optional, but recommended as it is undigestible and
often tough.
2 Tbs extra-virgin olive oil, preferably organic
1 Tbs fresh oregano, minced (or 1 tsp dried oregano)
2 medium vine-ripened tomatoes, cut into bite-size
chunks (2 cups)
1/2 English cucumber, unpeeled, cut into bite-size
chunks (2 cups)
2 medium red bell peppers, peeled, cut into 3/4"
squares (2 cups)
1/2 sweet onion, cut into small chunks (1 cup)
1/4 to 1/2 cup chopped Kalamata olives (or other black
Salt to taste
Combine olive oil and oregano (preferably several
hours or the day before if using dried oregano).
In a large glass serving bowl, combine tomatoes,
cucumber, red peppers, onion and olives. Pour olive
oil mixture over and mix well to coat vegetables. Add
salt to taste and mix again.
You'll never buy premade hummus again once you've
tried this easy homemade version.
15 oz can garbanzo beans, drained (reserve liquid)
2-3 cloves garlic, chopped (or more to taste)
4 Tbs tahini (sesame seed paste)
4 Tbs freshly squeezed lemon juice
1-2 Tbs olive oil
Salt to taste
2 Tbs minced fresh cilantro (optional)
In a blender or food processor, combine garbanzo
beans, garlic, tahini, lemon juice, olive oil and
salt, and puree, adding enough of the reserved bean
liquid to make a medium-thick mixture (or desired
consistency). Stir in cilantro, if using.
Pita Crisps
These healthy crisps are wonderful with hummus or
other dips.
Adapted from Gourmet magazine, June 1997
four 6-inch whole wheat pita breads
1/4 cup olive oil (approximately)
coarse salt
Preheat oven to 375F.
Cut pitas in half around the edge to form 8 rounds.
Lightly brush rough sides with olive oil. Season with
salt and cut each into 6 wedges using kitchen
Arrange wedges in one layer on 2 baking sheets and
bake, rotating trays & switching position of sheets
halfway through baking, approximately 8 minutes or
until crisp.
Garden Fresh Minestrone
This tasty soup is chock full of veggies fresh from
the garden. Serve with a crusty Italian or French
bread or focaccia. Other vegetables may be substituted
for those listed here.
4 cups vegetable stock (or prepared instant vegetable
1/2 of a 15-oz can ground peeled tomatoes (preferably
1 Tbs tomato paste
1/4 cup dry macaroni, or other small pasta
2 tsp olive oil
1 small leek, thinly sliced (white & tender
light-green parts only)
2 garlic cloves, minced
1/3 cup diced new potatoes (or other waxy potato)
1/3 cup diced carrots
1/3 cup cut green beans, in 1-inch lengths
1 celery stalk, diced
1/2 small zucchini, quartered lengthwise & then sliced
crosswise into 1/2-inch pieces (about 3/4 cup)
15-oz can cannellini beans or white beans, drained &
1 Tbs minced fresh parsley
Combine vegetable stock, tomatoes and tomato paste in
a large saucepan and bring to a boil over medium-high
Bring a small saucepan of water to boil over high
heat, add macaroni and cook about 10 minutes, until
just tender. Drain.
Meanwhile, heat the olive oil in a large heavy skillet
(NOT nonstick) over medium-low heat. Add leek and
garlic and saute for 3-4 minutes until softened. Stir
into the boiling vegetable stock / tomato mixture. Add
diced potatoes, cook 2 minutes. Next add carrots,
green beans and celery and cook 2 minutes more. Then
add zucchini and cook for 8 more minutes, or until
vegetables are tender.
Add cannellini beans and cooked macaroni and heat
through. Served topped with parsley.
* Look for an instant vegetable stock powder that
contains no MSG, such as Vogue VegeBase.
Creamy Garlic Dressing
This is the vegan's answer to Caesar salad dressing...
no cheese and no anchovies, but plenty of flavor. Look
for vegan Worcestershire sauce (e.g. The Wizard's) and
non-dairy eggless mayonnaise-type dressing (e.g.
Vegenaise) at your health food store.
1/4 cup non-dairy eggless mayonnaise-type dressing
2 tsp fresh lemon juice
1 small garlic clove, minced and mashed to a paste
with 1/4 teaspoon salt
1/4 teaspoon Dijon-style mustard
1/4 teaspoon vegan Worcestershire sauce
Freshly ground pepper to taste
Romaine lettuce, torn into bite-size pieces
Mix all dressing ingredients together until combined
well. Toss with romaine lettuce.

Spaghetti Alla Puttanesca
This spicy sauce is easy to prepare and very
flavorful. Serve with garlic toast and a salad of
mixed baby greens with balsamic vinaigrette.
Adapted from: Pasta e Verdura by Jack Bishop
28-oz can chopped tomatoes (preferably organic),
drained (reserve juice for another use)
1/4 cup olive oil
4 medium cloves garlic, minced
1/2 tsp hot red pepper flakes
1/4 cup chopped black olives (such as Kalamata)
1/4 cup chopped green olives (such as Spanish)
(or use 1/2 cup of one variety)
2 Tbs drained capers, minced
Salt to taste
12 oz dried spaghetti
Bring a large pot of water to boil. Add 2 teaspoons
salt to water.
Meanwhile, heat oil in a large saucepan over medium
heat. Add garlic and red pepper flakes and saute until
garlic is a light golden color (do not let it burn).
Add tomatoes, olives and capers. Simmer, stirring
occasionally, until sauce thickens, about 15 minutes.
Add salt to taste.
While the sauce is cooking, boil spaghetti according
to package directions. Drain and toss with sauce.
Mixed Baby Greens With Balsamic Vinaigrette
Look for bags of prewashed mixed baby greens in the
produce section of your supermarket or health food
3 Tbs olive oil
1 Tbs balsamic vinegar
1 small clove garlic, minced (or to taste)
salt & pepper to taste
6 oz mixed baby greens
Put olive oil in a medium bowl. Gradually whisk in
vinegar until emulsified. Whisk in garlic and salt &
pepper to taste. Toss with mixed baby greens.
Garlic Toast
This easy garlic toast is a snap to make and tastes
much better than store-bought.
Crusty French bread, sliced in 3/4-inch thick slices
Olive oil
Minced garlic
Combine olive oil & minced garlic. Brush onto bread
slices. Toast in a toaster oven or under a broiler
until golden.

Fresh Tomato Soup With Basil
The more ripe and tasty your tomatoes are, the better
this soup will be. Its fresh, delicious flavor beats
canned soup any day. Serve with garlic croutons.
1 Tbs olive oil
2/3 cup chopped onion
2 cloves garlic, minced
2 lbs. fresh tomatoes, diced (about 5 cups)
1-1/2 cups vegetable stock (or prepared instant
vegetable stock*)
2 Tbs minced fresh basil
2 tsp sugar
1/4 tsp salt, or to taste
In a skillet, heat oil over medium heat. Add onion,
saute 5 minutes, stirring occasionally. Add garlic and
continue cooking for another 3 minutes. Then add the
tomatoes and saute for 10 more minutes, or until soft.
Mash mixture with the back of a large spoon.
Meanwhile, bring the vegetable stock to a boil in a
medium saucepan. When the tomato mixture is done, add
to the stock along with the basil and sugar. Simmer
uncovered for 15 minutes. Blend using an immersion
blender, or in a food processor or blender until
* Look for an instant vegetable stock powder that
contains no MSG, such as Vogue VegeBase.
Garlic Croutons
These crunchy morsels are in a league of their own.
You'll never buy commercial croutons again!
3 slices whole wheat bread
1 Tbs olive oil
1 clove garlic, minced
Preheat oven to 300F. Trim crusts off bread and cut
into small cubes. Heat oil in a heavy skillet over
medium-low heat. Add garlic and saute for 30 seconds
(do not allow to brown). Add bread cubes and stir well
to coat with oil.
Spread bread cubes out onto a baking sheet. (Reserve
any crumbs & garlic in the pan to sprinkle in the
soup, but do NOT put them in the oven with the
croutons or they will burn.) Bake in preheated oven
for 15-20 minutes, stirring occasionally, until
croutons are crisp.
Confetti Bean Salad with Balsamic Dressing
You'll love this hearty colorful salad. It's great
picnic or potluck fare too!
(Adapted from Bon Appetit magazine, August 2001)
1/4 cup olive oil
2 Tbs balsamic vinegar
1 tsp ground cumin
1/2 tsp salt, or to taste
pepper to taste
1 can (14 oz) Great Northern beans, drained & rinsed
1 can (14 oz) black beans, drained & rinsed
3 celery stalks, finely chopped
2 cups frozen corn kernels, thawed
1 medium-size red bell pepper, finely chopped
2/3 cup finely chopped red onion or mild sweet onion
1/3 cup chopped fresh cilantro
2 jalapeno chilies, seeded, minced
2 garlic cloves, minced
Put olive oil in a large bowl. Gradually whisk in
balsamic vinegar until emulsified. Add cumin, salt and
pepper and whisk again.
Add remaining ingredients to bowl and mix well to coat
salad with dressing.

Mixed Veggie Stir-Fry
This colorful stir-fry is brimming with nutrition and
flavor. Other vegetables such as baby corn, water
chestnuts, green or yellow snap beans may be
substituted for those listed here. Serve with brown
3 cups small button mushrooms, halved
1-1/2 cups small broccoli florets
1-1/2 cups baby carrots, halved lengthwise
18 medium asparagus stalks, tough ends snapped off &
remainder cut into 1" pieces (1-1/2 cups)
1-1/2 cups celery, sliced on the diagonal into 1/2"
1-1/2 cups sugar snap peas or snow peas
1 medium red pepper, cut into 1"x1/2" pieces
1 cup vegetable stock (or prepared instant vegetable
2 Tbs tamari or shoyu sauce (naturally brewed soy
sauce) or Bragg's Liquid Aminos (similar to soy sauce)
4 tsp dry sherry (optional; can substitute water)
1-1/2 tsp raw sugar
2 Tbs arrowroot powder or 2-1/2 Tbs organic cornstarch
2 Tbs organic canola oil, high monounsaturate
safflower oil or macadamia nut oil
2 Tbs minced fresh ginger
2 Tbs minced garlic
1/2 tsp sea salt
3/4 cup roasted cashews or almonds
In a pot with a steamer insert, bring an inch or so of
water to a boil. When water is boiling, add mushrooms.
Steam for 3 minutes. With a slotted spoon, remove
mushrooms from steamer and set aside. Add broccoli,
carrots and asparagus and steam for 2 minutes,
stirring once or twice. Remove vegetables and set
Meanwhile, heat the vegetable oil in a large heavy
skillet or wok (cast iron works well... do NOT use
teflon) over medium heat. When hot, add ginger, garlic
and salt, and cook, stirring constantly, for 90
seconds. Add celery, peas and red pepper, and stir-fry
for 2 minutes. Add mushrooms, broccoli, asparagus and
carrots and mix well. Cook, stirring often, for 2
minutes more, or until vegetables are hot. Turn heat
to medium-high. Make a well in the center of the pan,
then stir sauce and add to the pan. Cook, stirring,
until the sauce thickens and becomes clear. Mix to
coat the vegetables with the sauce. Add in the cashews
or almonds and mix. Serve over brown rice.
* Look for an instant vegetable stock powder that
contains no MSG, such as Vogue VegeBase.
Brown Rice
This ratio of rice to water makes a firm, chewy rice.
Increase the water to 1-3/4 cup if you prefer your
rice softer.
1 cup short grain brown rice
1-5/8 cup water
Rinse rice. Put with the water into a small, heavy
saucepot with a tight-fitting lid and bring to a boil.
Reduce heat and simmer for 45 minutes. Do not stir or
lift the lid during cooking.
If you have an electric range, put a second burner on
low while the rice is coming to a boil. Then switch
the pot over to the second burner once it comes to a
Maple-Orange Fruit & Nut Granola
This crunchy granola has just a hint of maple &
orange, and is not too sweet, unlike many commercial
granolas. Other kinds of nuts and dried fruits may be
2 cups large-flake rolled oats
1/2 cup wheat germ
1/4 cup natural bran (not bran cereal)
1/4 cup ground flaxseed
1/4 cup slivered almonds
1/4 cup walnut pieces
1/4 cup sunflower seeds
2 Tbs sesame seeds
1/4 cup maple syrup
2 Tbs organic canola oil, high monounsaturate
safflower oil or macadamia nut oil
1-1/2 tsp grated organic orange rind
1 tsp pure vanilla extract
pinch salt
1 cup raisins
3/4 cup dates, pitted and chopped
1/2 cup dried apricots, chopped
1/2 cup dried figs, chopped
1/4 cup dried cranberries
Preheat oven to 250F. In a large bowl, combine oats,
wheat germ, bran, flaxseed, nuts and seeds. Whisk
together maple syrup, oil, orange rind, vanilla
extract and salt. Drizzle over dry ingredients, then
mix with a fork until evenly moistened. Spread mixture
evenly onto a large ungreased rimmed cookie sheet.
Bake for 1 hour and 20 minutes, stirring every 20
minutes, until golden and crunchy. Let cool, then mix
in dried fruit. Store in an airtight container.
Savory Veggie Burgers
Many homemade veggie burgers are mushy and fall apart
when cooking, but this recipe makes delicious burgers
that have a great texture and hold together when
cooked. They can be frozen uncooked to make a
super-fast meal when time is short.
(Adapted from The Complete Vegan Cookbook by Susann
Geiskopf-Hadler and Mindy Toomay)
1 Tbs olive oil
1 Tbs dry sherry (or substitute dry white wine or
1/2 pound button mushrooms, minced
2 shallots, minced (or substitute 1/2 small onion and
1 small garlic clove, minced)
1 tsp dried oregano
2/3 cup blanched almonds*
1-1/2 cups uncooked rolled oats (not instant)
1/4 cup fine dry bread crumbs**
1/2 cup plain (unflavored) rice milk or almond milk
2 tsp tamari or shoyu sauce (naturally brewed soy
sauce) or Bragg's Liquid Aminos (similar to soy sauce)
1 tsp arrowroot powder or organic cornstarch***
1/2 tsp salt
Olive oil for cooking
8 whole wheat burger buns
Toppings of choice, such as tomato, lettuce, onion,
ketchup, mustard, relish, etc.
Heat the olive oil and sherry (or substitute) in a
skillet over medium heat. Add mushrooms, shallots (or
substitute) and oregano. Saute until mushrooms have
released their liquid and most of it has evaporated,
about 5 minutes, stirring often.
Meanwhile, process the almonds in a food processor
fitted with the metal blade until ground to a fine
meal. Empty into a large mixing bowl. Next process 1
cup of the oats until a medium-fine consistency. Add
to the mixing bowl along with the remaining 1/2 cup of
oats, the sauteed mushroom mixture and the dry bread
crumbs. Mix well. With a fork, whisk together the rice
or almond milk, tamari or shoyu sauce, arrowroot or
cornstarch and salt. Stir into the mixture in the
bowl, mixing well to combine. Divide mixture into
eight and press each portion very firmly into a thin
patty (this is easy to do with a burger press****, but
you can use your hands). (If using a burger press that
makes burgers one at a time, line the press with wax
paper before forming burger, to make it easy to remove
from press.)
Heat a small amount of olive oil (about 1/2 tsp for
each burger) in a heavy skillet (cast iron works very
well for this), and saute burgers over medium to
medium-low heat until lightly browned and crunchy,
about 4 minutes each side.
Serve in buns with desired toppings.
To freeze ahead: Place formed burgers onto a cookie
sheet lined with wax paper and freeze until solid.
When frozen, transfer burgers to a freezer bag,
keeping wax paper in between each burger. Cook from
frozen state in a small amount of olive oil over
medium to medium-low heat, about 5 minutes each side.
* If you're using whole almonds with skins, it's easy
to blanch your own. Simply bring water to boil in a
small saucepan, then add the almonds. Let boil for 1-2
minutes to loosen the skins. Drain in a colander, and
rinse well with cold water. The skins will slip off
easy by pinching the nuts between your thumb and
forefinger. Dry the almonds well before proceeding
with the recipe.
** If you use purchased bread crumbs, look for those
without dairy products, eggs, or additives. To make
homemade bread crumbs, dry sliced whole grain bread in
a 200F oven until very dry (the slices should snap
when broken). Break into pieces and pulverize in a
food processor, using the steel blade, into very fine
crumbs. Sift through a strainer to remove any larger
pieces. One slice of bread yields about 1/4 cup of dry
crumbs, but it's easiest to make a large batch at
once, then keep it in the freezer.
*** In North America, most corn and products made from
corn are genetically modified. Organic cornstarch will
be GM-free.
**** Burger presses are available online, or from your
local kitchen gadget store.
Marinated Vegetables With
Olive-Oil/Lemon Dressing
This colorful salad is full of flavor and nutrition,
and the easy olive-oil/lemon dressing costs a fraction
of store-bought dressing. It is best made at least one
hour in advance, to give the flavors a chance to meld.
1 cup baby carrots
1 cup small broccoli florets
1 cup small button mushrooms, halved
1 cup 1/2-inch cubes of English cucumber (washed but
1/2 small red pepper, halved and sliced very thinly
2 very thin slices of mild onion (such as Walla Walla
or Vidalia), cut in half & separated into rings
1 clove garlic
1/4 tsp coarse sea salt
2 Tbs olive oil
3/4 tsp stoneground mustard
3/4 tsp raw sugar
1 Tbs lemon juice
2 Tbs minced fresh parsley
Over a pot of boiling water, steam-blanch carrots,
broccoli and mushrooms for two minutes. Immediately
plunge into a bowl of ice water to stop the cooking.
Meanwhile, make dressing. Finely mince garlic with the
salt (this will reduce the garlic to a paste). In a
large glass bowl, mix garlic paste, olive oil, mustard
and sugar. Whisk to combine. Very gradually, add the
lemon juice, whisking constantly, until creamy and
Drain the blanched vegetables and dry with a clean
kitchen towel. Add to the dressing in the bowl, along
with the cucumber, red pepper and onion. Mix well to
coat the vegetables. Add fresh parsley and mix again.
Refrigerate at least an hour before serving.
Variation: Other vegetables may be substituted, such
as cauliflower, snow peas or sugar snap peas, green or
yellow wax beans, etc.
Blueberry Bran Muffins
Start your day with these yummy vegan muffins or have
them as a snack with a glass of rice or almond milk.
Ener-G egg replacer equal to 2 eggs*
1 cup plain (unflavored) rice or almond milk
1/4 cup organic canola oil, high monounsaturate
safflower oil or macadamia nut oil
1/4 cup unsweetened applesauce
1/4 cup dark or 'cooking' molasses (not blackstrap)
1/2 cup packed brown sugar
1-1/2 cups natural wheat bran (not bran cereal)
1 cup + 5 Tbs whole-wheat pastry flour
3 Tbs ground flaxseed**
2 tsp non-aluminum baking powder (such as Rumford)
3/4 tsp salt
1/2 tsp baking soda
1 cup fresh or frozen, unthawed blueberries
Preheat oven to 400F. Prepare 12-muffin pan by
greasing with vegetable oil or using paper liners (do
not use nonstick pan).***
In a large bowl, whisk the Ener-G egg replacer with
water according to package directions. Whisk in rice
or almond milk, oil, applesauce, molasses and brown
sugar until well blended. Stir in bran; let stand for
5 minutes.
In small bowl, stir together flour, ground flaxseed,
baking powder, salt and baking soda. Add to bran
mixture, stirring just until combined. Do not overmix.
Gently fold in blueberries. Spoon into prepared muffin
Bake for 18 to 20 minutes or until firm to the touch.
Remove from pan and place on wire rack to cool. Makes
12 muffins.
*Ener-G Egg Replacer can be found in health food
stores nationwide, or ordered online. It contains NO
animal products, and one box contains the equivalent
of nine dozen eggs. See www.ener-g.com for more
**To assure freshness, buy whole flaxseeds and grind
them in a spice grinder or clean coffee grinder.
Flaxseeds are perishable, so store whole or ground
seeds in the freezer.
*** For the dangers of using teflon cookware, see
Toxic Teflon - The Silent Killer Of Birds...And People
Black Bean Burritos
Beans are nutrition powerhouses... a tasty fat-free
source of protein and fibre. These delicious burritos
are a complete meal by themselves. The dry roasted
cumin seeds are the secret ingredient that makes them
irresistible. Add homemade fresh salsa (pico de gallo)
and guacamole and you won't miss the cheese!
1 Tbs olive oil
1 medium onion, finely diced
1 medium bell pepper, finely diced
2 cloves garlic, minced
1 can (14 oz) black beans, drained with liquid
2 tsp cumin seeds, dry roasted and ground (see note)
1 tsp paprika
2 Tbs chopped fresh cilantro (optional)
salt and pepper
For Assembling:
6 flour tortillas, preferably whole wheat
pico de gallo (recipe follows) or other salsa
guacamole (recipe follows)
toppings: minced green onion, finely chopped olives,
finely sliced lettuce (preferably romaine or other
dark green lettuce)
Heat olive oil over medium heat. Saute onion for a 10
minutes, until softened. Add bell pepper and saute 10
minutes longer. Then add minced garlic and cook
another 5 minutes. Add roasted ground cumin seeds and
paprika and stir well. Add beans and cilantro (if
using), plus enough of the reserved bean liquid to
make the mixture moist but not runny. Mix well. Heat
over medium-low until mixture is hot. Add salt and
pepper to taste.
To assemble, heat flour tortillas according to package
directions. Put a couple of spoonfuls of the bean
mixture down the middle of the tortilla, then add
guacamole, pico de gallo, plus any toppings you are
using. Roll up, folding in the short ends to enclose
the filling.
Note: To dry roast cumin seeds, heat a heavy skillet
over medium heat. Add cumin seeds and cook, stirring,
until lightly brown and fragrant, about 5 minutes.
Transfer to spice grinder or clean coffee grinder and
process until powdered.
Pico de Gallo
1 lb. tomatoes (about 4 medium), finely diced
1 medium red or other onion, finely diced
2 garlic cloves, minced
juice of 1 lemon (about 3 Tbs)
salt to taste
1 jalapeno chili, minced (optional)
1/4 cup minced fresh cilantro (optional)
Mix tomatoes, onion and garlic in a bowl. Squish them
lightly with your hands to release the juices. Stir in
lemon juice, salt and optional jalapeno and cilantro.
Let stand 15 minutes to blend flavors.
2 ripe medium avocados
1 Tbs minced onion
1 clove garlic, minced
1 Tbs fresh lime or lemon juice
1/4 tsp salt
1 Tbs minced fresh cilantro (optional)
1 tsp minced jalapeno chili (optional)
Cut the avocados in half and remove the pits. Scoop
the pulp into a bowl and add the onion, garlic, lime
or lemon juice, salt and jalapeno & cilantro (if
using). Mash with a fork to make a somewhat smooth but
still chunky mixture. Let stand 15 minutes to blend
Crispy Oatmeal Chocolate Chip Cookies
Most store-bought cookies, even vegan ones, contain
'natural flavors', which could be msg... NOT something
you want in your body.* These yummy cookies are easy
to make, have NO hydrogenated fat and contain all
natural ingredients.
(Adapted from Lorna Sass' Short-Cut Vegetarian)
1/2 cup rolled oats (not instant)
1/2 cup unblanched whole almonds
1/2 cup whole wheat pastry flour
1/4 tsp salt
1/4 cup organic canola oil** or macadamia nut oil
1/4 cup pure maple syrup
1 tsp vanilla extract
2/3 cup vegan chocolate chips
Preheat oven to 375F. Line a cookie sheet with
parchment paper. Process oats and almonds in a blender
or food processor until coarsely ground. Transfer to
mixing bowl and stir in flour and salt.
In a glass measuring cup, whisk together the oil,
maple syrup and vanilla extract until blended. Drizzle
over the oat mixture, then add the chocolate chips and
stir with a fork to combine. Do not overmix. Drop by
tablespoonfuls onto parchment-lined cookie sheet.
Gently flatten each mound with your fingers to about
1/3 inch thick.
Bake cookies in preheated oven for 13-15 minutes,
until lightly golden on the bottom. Transfer
immediately to a wire rack to cool. Makes 20 cookies.
*For more information on MSG, see 'Hidden Sources Of
MSG In Foods' http://www.rense.com/general35/hidd.htm
** Most canola oil in North America, unless it is
organic, is genetically modified. Use ONLY organic
canola oil, or substitute macadamia nut oil.

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