Archive for the ‘Main Course’ Category

1 medium onion chopped

1 green or yellow pepper chopped

1/2 jalepeno chili finally chopped

3 cloves garlic minced

4 cups cooked brown rice

2 cups of kale, chard, spinach, or collard greens finely chopped

1 1/2 cups of tomatoes (fresh chopped, or canned with liquid reserved)

1 1/2 cups cooked black beans

1 tsp ground cumin

1 tsp cayene chili powder

1/2 tsp chipotle chili powder

1/2 tsp smoked paprika

salt to taste

Directions: Serves 8

In a non stick skillet on medium heat place onion and 2 TBSP water and stir until it starts to brown. Add peppers, jalapeno, and garlic and cook for another 2 minutes but dont burn the garlic. Add all the remaining ingredients and stir and cook for about 15 minutes. If it becomes dry or sticks add a little vegetable broth, tomato juice or water.  Add salt to taste.

Warm tortillas on a non stick griddle or skillet. Serve by placing beans and rice in burrito, add salsa or sour creme (see recipe for vegan alternative). For gluten free use corn tortillas or use without tortillas..

Adapted from recipe from FatFreeVegan.com


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This recipe is adapted from one by Sassy at http://www.vegancoach.com

Peanut Butter Coconut Sauce (will serve 2 -4)

1/2 cup water

1/2 cup organic peanut butter

1/2 cup coconut milk lite (eg SoDelicious Coconut milk)

2 TBSP Braggs Liquid Aminos

1/4 cup cashews

1/2 TBSP Lemon Juice

1/2 TBSP vegan Worcestershire sauce

1/2 TBPS pure maple syrup

1/4 – 1/2 tsp salt to taste

1/4 tsp cayenne pepper

Place all ingredients in a blender and process until smooth and creamy. If using a Vita-Mix, process on high until warm. (I love my Vita-Mix) other wise can transfer to a small saucepan and stir on low until warm. For gluten free check your sauces are gluten free or use a gluten free soy sauce.

Garbanzo Spinach Rice (Serves 2 -3)

2 cups of cooked brown rice

1 cup cooked garbanzo beans

2 green onions finely chopped

3 cloves of garlic crushed

1 tsp cumin

1 bunch fresh spinach washed and coarsely chopped

1 TBSP lemon juice

pinch of salt

Place rice, garbanzos, green onions, garlic, and 1/4 cup of water in a nonstick pan on medium heat. Stir until warmed through and then add cumin and Bragg’s, stir to mix.  Once heated through add the spinach and a further 1/4 cup of water and stir until the spinach is wilted. Add lemon juice and salt to taste.

Spoon rice on serving plates and then cover with the Peanut Butter Coconut Sauce. Garnish with chopped green onions or cilantro.

Can be served with warm tortillas or Naan or other whole grain bread.

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Vegetarian Sausages

Place in a large bowl:

2 1/4 cups vital wheat gluten flour

1/2 cup of nutritional yeast

1/4 cup garbanzo/chick pea flour

2 TBPSN low sodium vegan chicken seasoning (see recipe miscellaneous)

1 tbs fennel

1 tsp smoked paprika

1 tsp Italian seasoning

1/2 tsp red pepper flakes

In blender:

2 cups water

3/4 cup walnuts

Pour blended ingredients into dry ingredients and mix together well.  Scoop 1/2 cup amounts into your hand and shape into sausage shapes. place in aluminum foil and roll up. Steam for 3o minutes. Remove from foil to store in fridge in containers or freeze. I vacuum sealed mine. Can grill or lightly brown in skillet or use in recipes. I have a couple to follow.

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Filling Mix:

1 PKG (12 oz) extra firm Tofu

1/4 cup soy/almond/rice milk

2 TBSPN Nutritional yeast

1 TBSPN Corn starch

1 tsp Tahini (if using high speed blender eg vitamix I just added 1/4 cup of sesame seeds to mix)

1/2 tsp onion powder

1/4 tsp tumeric

3/4 tsp salt



2 cups cooked brown rice (short grain sticks together better)

1 TBSPN vegan Parmesan cheese (see post in Miscellaneous)

3 TBSPN filling mix



1 1/2 cups sliced mushrooms (cremini are good but mixed other work well too pick your favorite)

1 1/2 cups broccoli florets

3 green onions chopped finely or 1/2 onion finely chopped

1/2 red pepper chopped finely

1 clove garlic minced

1 vegan/GF veggie stock cube



Preheat oven to 350.

Filling: Place all filling ingredients in blender. If using sesame seeds place first with soy milk. Blend until pureed smoothly. You may need to stop and stir a couple of times.

Crust: Mix all the ingredients together and press evenly into sprayed pie pan. Bake for 8 minutes.

Veggies:  Place onion, garlic and stock cube in non stick skillet. Add 2 TBSPN water and cook for one minute.  Add Broccoli and cook for 2 minutes covered. You may need to add another 2 TBSPN water. Add the rest of the vegetables and cook for further 2 minutes monitoring water.

Assembly:  Mix vegetables and filling gently together in a mixing bowl. Fill pie crust.

Bake for 1 hour. Then let sit for 10 minutes before cutting as it is easier to cut.

Adapted from a recipe by Susan Voisin. http://blog.fatfreevegan.com/2008/03/asparagus-and-mushroom-quiche-with.html


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Thai Sauce:

2 TBSPN Palm sugar or brown sugar

2 TBSPN freshly squeezed lemon juice

1 cup water

2 1/2 tsp chopped Thai basil

3/4 tsp peeled and chopped ginger


1 pound extra firm tofu

1 cup lite soy sauce (gluten free for gluten free recipe)

2 TBSPN toasted sesame Oil

2 TBSPN chopped garlic

2 TBSPN peeled and chopped ginger.


2 cups flat rice noodles

6 TBSPN toasted sesame oil

2 TBSPN chopped garlic

2 TBSPN thinly sliced Thai Basil

1 – 2 TBSPN thinly sliced Thai Chile

3/4 cup thinly sliced carrot strips

1/2 cup thinly sliced bell pepper strips (mixed colors0

1/2 cup mung bean sprouts

1 to 2 TBSPN chopped unsalted peanuts

Thai Sauce: Place sugar and tamarind pulp or lemon juice in a heat proof container. Ad 1 cup of boiling water. Stir in basil and ginger and let steep for 1 hour. Then stir vigorously and strain keeping the liquid.

Baked Tofu: preheat oven to 350. Cut the tofu into 1″ cubes. Place them in deep baking dish. Mix the other ingredients together and pour over the tofu. Bake for 15 minutes until tofu is golden brown and most of the liquid has been absorbed.

Noodles: Cook rice noodles by covering with boiling water for 2 minutes (until barely soft). Place the oil in saute pan or wok over high heat. Add the garlic and ginger and cook, stirring, for 30 seconds. Then add the basil and chili and cook for 1 minute, stirring constantly. Add the carrot strip, bell pepper and tofu and cook and stir for about 3 minutes until the carrot strips are just tender. Add the rice noodles and thai sauce and cook for 2 -3 minutes until noodles are soft. Garnish each serving with mung bean sprouts and peanuts.

Serves 4 – 6.

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Serves 4

Place in food processor or blender the following ingredient for the Green Curry Paste and blend until smooth.

1 stalk lemon grass

1/4 can lite coconut milk

1 – 3 Thai chilies

1 cup packed Cilantro (stem and leaves)

1 green onion

4 gloves of garlic

1 thumb sized piece of Galangal or Ginger root (peeled)

1 TBSPN soy sauce (lite and non fermented gluten free for gluten free recipe)

2 TBSP fresh Lime juice (make sure not to include seeds as they will make it bitter)

1/2 tsp cumin

1/2 tsp coriander

1 tsp brown sugar

1/2 tsp salt

In a wok or large skillet add 1 – 2 TBSPN oil and heat over medium high heat.

Add green curry paste and stir fry for 1 minute

Add the following:

1 package firm tofu cubed and stir until coated.

Then add:

1 cup vegetable stock

2 -3 lime leaves

Simmer for 5 minutes on medium low heat.


3/4 cup lite coconut milk

1 cups cherry tomatoes

1 green bell pepper chopped into bite size pieces

1 1/2 cups chopped green beans or asparagus

Simmer 5 – 7 minutes until veggies are just tender.

Take off heat. Test for salt.

Add 1/2 cup chopped fresh Thai Basil or Sweet Basil.

Serve over steamed brown Jasmine Rice.

Note: Whole Foods has all of the Thai ingredients needed.

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Saute in lightly sprayed skillet until mushrooms : adding a little water as needed

1 green onion finely chopped

1 cup of sweet pepper finely chopped

1 cup mushrooms thinly sliced and halved

2 cloves of garlic crushed

1 teaspoon rosemary

Blend in blender until smooth:

1 Pkg Tofu (lite silk best but firm worked

2 TBSPN Nutritional yeast

1 TBSPN corn starch

1/4 cup unsweetened soy milk

1 TBSPN sesame seeds or 1 tsp of Tahini

1/2 tsp Onion Powder

1 tsp salt

Mix the tofu blend into the sauted vegetables and stir well.

Preheat oven to 375. Spray muffin tins or use silicon pans such as Demarle, 2/3 full muffin pans. Place in oven for 25 mins. turn oven down to 350.

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