Do It Yourself: Real Food
Curried Veggie Wraps
2-3 Tbsp grape seed oil (or your favourite oil)
1 small onion, chopped
2-3 garlic cloves, chopped
1 pkg firm tofu
Curry powder or paste, to taste
1 cup water
2 medium potatoes, cut into 1-inch cubes
2 medium carrots, chopped
1 small head cauliflower, cut into florets
Pinch of flour
1 pkg tortillas
Heat the oil in a large skillet or wok over medium heat. Fry the onions, garlic and tofu until the tofu is lightly browned and the onions are clear.
Mix the curry spice with the water and add to the pan. Add the potatoes, carrots and cauliflower and turn the heat up to high, stirring every so often. If the veggies aren’t fully cooked by the time the water evaporates, add a little more water and keep cooking.
Add the flour (mixed with a bit of water) to thicken the sauce and cook for about 3 minutes. Remove from the heat.
Place a big scoop in the middle of each tortilla and wrap it up.
Variation: For a more filling meal, add some brown rice to the wraps.
Makes 6 to 8 servings
Red Curry-Coconut Soup
This tasty recipe is courtesy of Chef Joshua A. Moore of the Blue Hippo restaurant in Norfolk, Virginia, USA.
Oil for frying
1/2 pkg tofu (about 7 oz), cubed
1 cup cubed canned pineapple
Veggies: broccoli, green peppers, red peppers, mushrooms and/or spinach
1 Tbsp vegan margarine
2 garlic cloves, sliced
1 shallot, sliced
Ginger powder or fresh ginger, to taste (whichever is preferred)
1 Tbsp red curry paste
2 cans coconut milk
1 Tbsp cornstarch
1 1/2 Tbsp water
Salt and white pepper, to taste
1 Roma tomato, sliced
Chopped green onion for garnish
Heat the oil in a pan over medium heat until hot.
Sear the tofu until golden brown and set aside.
Heat the pineapple until caramelised and set aside. Cook all the veggies (except the spinach) and set aside.
In a separate pot, heat the vegan margarine and add the garlic, shallot and fresh ginger. Cook for 1 minute, stirring well.
Add the curry paste and continue cooking and stirring for another minute.
Add the coconut milk and mix well. Cook for 2 minutes on medium heat.
In a separate bowl, mix the cornstarch and water and add to the coconut mixture, stirring until slightly thickened.
Add the tofu, pineapple and veggies. Season with the salt and white pepper. Fold in the Roma tomatoes and garnish with the green onion.
Makes 1 serving
Teriyaki Noodles
6 dried Chinese black or shiitake mushrooms
1 cup hot water
8 oz uncooked soba noodles or whole wheat spaghetti
8 oz (3 cups) sliced fresh shiitake, crimini or baby portobello mushrooms
1 Tbsp vegetable oil
1 large onion, sliced
1/3 cup teriyaki sauce
1/4 cup chopped fresh cilantro
1 Tbsp toasted sesame seeds (optional)
Place the dried mushrooms in a small bowl, add the hot water and let stand for about 20 minutes, or until soft.
Cook the noodles as directed on the package. Set aside.
Drain the mushrooms, rinse with warm water, and drain again, squeezing out the excess moisture. Remove and discard the stems. Cut the caps into 1/2-inch strips. Heat the oil in a 12-inch skillet or wok over medium to high heat. Add the onion and stir-fry for 5 minutes. Add the teriyaki sauce, reduce the heat, and add all the mushrooms. Partially cover and let simmer for about 2 minutes, or until the vegetables are tender.
Stir in the noodles and cilantro. Add the sesame seeds.
Makes 4 servings
Vegan Sloppy Joes
1 Tbsp olive oil
1 Tbsp molasses
1/2 lb tofu, crumbled
1 6-oz can tomato paste
2 Tbsp Dijon mustard
1 small onion, chopped
1 medium tomato, chopped
Oregano, to taste
Chilli pepper, to taste
1 small jar mushrooms, sliced
2 Tbsp ketchup
1 Tbsp rice vinegar
Salt and pepper, to taste
Sandwich buns, tortillas or pita bread
Heat the olive oil in a saucepan and add the molasses. Add the tofu and cook until browned, stirring to prevent burning.
Add the tomato paste and mix well, adding water to bring to the desired consistency. Stir in the mustard, onion and tomato. Add the oregano and chilli powder and continue mixing.
Stir in the mushrooms, ketchup and vinegar and season with the salt and pepper.
When thoroughly heated, serve on toasted sandwich buns or in tortillas or pita shells.
Makes 4 servings
Lentil Vegetable Soup
1 Tbsp olive oil
1-2 stalks celery, chopped
3 carrots, chopped
1 large onion, chopped
3-4 garlic cloves, chopped
3 bay leaves
7-8 cups water
1 Tbsp Italian herb mix
1 1/2-2 cups green lentils
3 red potatoes, chopped into small cubes (optional)
1 bunch spinach (optional)
1 tsp salt
3 Tbsp red wine vinegar
Heat the oil in a large soup pot. Add the vegetables and bay leaves. Cook on medium heat until the vegetables are soft.
Add the water, herbs and lentils. Cook over medium to high heat for 45 minutes, adding more water as needed (2 or more cups will evaporate during cooking).
Add the potatoes and cook until soft, about 10 to 12 minutes. Add the spinach and cook for about 2 minutes, or until wilted. Remove from the heat.
Stir in the vinegar. Cover until ready to serve.
Makes approximately 8 servings
Vegetarian Chilli With Mixed Beans
1 cup chopped onion
2 Tbsp cooking oil
3 cups diced zucchini, with peel
1 1/2 cups coarsely chopped green or yellow peppers
1 1/2 cups diced parsnips
1 1/2 cups diced yellow turnips
1 1/2 cups diced fresh mushrooms
1 cup celery
1 cup diced carrot
1 19-oz can mixed beans, drained and rinsed
1 14-oz can stewed tomatoes, with juice, broken up
5 1/2 cans tomato paste
1/2 cup dry white (or alcohol-free) wine
4 tsp chilli powder
1 1/2 tsp ground cumin
2 garlic cloves, minced (or 1/2 tsp garlic powder)
1 1/2 tsp salt
1/4 tsp pepper
In a large pot, sauté the onion in the cooking oil until soft.
Add the zucchini, peppers, parsnips, turnips, mushrooms, celery, carrot and beans and stir. Cover and cook over medium heat for about 10 minutes, stirring frequently, until the mixture comes to a boil.
Add the remaining ingredients and stir, bringing to a boil.
Reduce the heat. Cover and let simmer for about 30 minutes, stirring occasionally, until the vegetables are tender.
Makes 12 cups
Vegan Chilli
1 cup soya flakes
1/2 large or 1 small onion, chopped
1-2 tsp chilli powder
1/2 tsp garlic powder
1/4 tsp black pepper
1/2 Tbsp soya sauce
1 16-oz can crushed tomatoes
2 cups cooked beans (black or kidney)
Dash of ketchup
Dash of mustard
1-2 cups vegetable broth (depending on desired thickness)
Prepare the soya flakes according to the instructions on the packet and set aside.
Heat a couple of tablespoonfuls of water in a large, non-stick skillet. Add the chopped onion, chilli powder, garlic powder and pepper and cook until the onions are soft, about 5 to 10 minutes. Add more water (or oil or vegan margarine), if necessary, to keep the onions from sticking.
Add the soya sauce to the soya flakes and stir. Add to the skillet. Cook, stirring occasionally, for 2 to 3 minutes.
Add the tomatoes, beans, ketchup, mustard and vegetable broth and cook until heated through.
Makes 8 servings
Lentil Pasta
For the Pasta:
1/2 cup whole wheat flour
1/4 cup all-purpose flour
Water (as needed)
Combine the flours with the water until a pliable and slightly-sticky dough forms.
Put in a bowl. Cover and set aside for 10 minutes.
Knead and roll flat. Cut into desired shapes. Set aside.
For the Sauce:
3 Tbsp vegetable oil
1/2 tsp mustard seeds or powdered mustard
1/8 tsp turmeric
1/8 cup lentils
3 cups water (or as needed)
Heat the oil in a pan and add the mustard, cooking for a few minutes.
Add the turmeric, cooking for 1 minute.
Add the lentils and water and bring to a boil, then reduce the heat. Cook for 5 minutes, uncovered, adding water if a lot evaporates.
To Prepare:
3/4 cup vegetables of your choice
3/4 tsp cayenne pepper
1/2 tsp curry powder
1 tsp salt
Drop the prepared pasta and the vegetables into the sauce mixture. Add the cayenne pepper, curry powder and salt. Cook for 10 minutes. Reduce the heat to low and cook for 45 minutes.
Makes 3 servings
Stir-Fried Tofu With Vegetables
1 cup vegetable broth
1 Tbsp soya sauce
1 Tbsp brown sugar
2 tsp cornstarch
1/2 tsp salt
2 tsp vegetable oil
2 tsp Asian sesame oil
1 16-oz pkg firm tofu, drained and cut into 1- x 1/2-inch pieces
1 large carrot, peeled and thinly sliced
1 red pepper, cut into 1-inch pieces
3 green onions, thinly sliced
2 garlic cloves, finely chopped
1 Tbsp minced, peeled fresh ginger
8 oz mushrooms, trimmed and thinly sliced
Combine the broth, soya sauce, brown sugar, cornstarch and salt until well blended. Set aside.
Heat the vegetable and sesame oils over medium-high heat in a non-stick 12-inch skillet. Add the tofu and cook, stirring frequently, until heated through and lightly browned, about 4 minutes. Transfer to a bowl and set aside.
Add the carrot, red pepper, green onions, garlic and ginger to the skillet and stir-fry until the vegetables are tender but crisp, about 3 minutes. Add the mushrooms and stir-fry for 3 minutes. Add the broth mixture and the tofu and stir-fry until the sauce has thickened slightly and boils, about 3 minutes.
Makes 4 servings
Spicy Tofu Wraps
1/2 green pepper, diced
4 green onions, diced
1/8 cup green or black olives, diced
1 chili, finely diced
1 Tbsp vegetable oil
1 lb tofu cut into 1/2-inch cubes
2 Tbsp tamari (or soya sauce)
2-3 cups cooked rice
4 tortillas
Sauté the vegetables in the oil in a large frying pan. Toss in the tofu and tamari and cook for about 10 minutes. Serve with the rice on the tortillas.
Makes 4 wraps
Mexican Rice
2 large onions, peeled and chopped
3-4 garlic cloves, minced
1/4 cup olive oil
1/2 tsp ginger
1/2 tsp ground coriander seeds
1/4 tsp ground cloves
1/4 tsp freshly-ground black pepper
2 cups long-grain white rice
3 cups puréed tomatoes
2 tsp salt
1 1/2 cups boiling water
Sauté the onions and garlic in the olive oil until the onions are a golden colour. Add the ginger, coriander, cloves and pepper. Stir and then add the rice. Continue cooking the mixture, stirring often, until the rice is coated.
Add the tomatoes, salt and boiling water. Stir once, then cover and simmer over low heat for 25 minutes, or until all the liquid is absorbed.
Makes 8 servings
Sweet Potato Surprise
6 medium sweet potatoes, cooked
1/2 cup orange juice
3 1/2 Tbsp vegan margarine
1/2 tsp vanilla
Salt, to taste
1/4 cup flour (white or whole wheat)
3/4 cup chopped nuts (such as pecans or almonds)
1/2 cup brown sugar
Preheat the oven to 350°F.
Mash the sweet potatoes with the orange juice. Add 1 1/2 Tbsp of the vegan margarine, the vanilla and a little salt. Bake for 20 minutes.
Combine the remaining ingredients (including the remaining vegan margarine) and spoon on top. Bake for another 20 to 30 minutes.
Spaghetti With Capers and Olives
Water sufficient to cook the pasta
Pinch of salt
12 oz dried spaghetti
1/3 cup virgin olive oil
2 garlic cloves, finely chopped
2 Tbsp capers, drained and rinsed
12 olives, pitted and chopped
Freshly squeezed juice of 1/2 lemon
1/2 cup chopped flat-leaf parsley
Sea salt and freshly-ground black pepper, to taste
Bring the water to a boil in a large saucepan. Add the salt and the pasta and cook until “al dente”, according to the directions on the package.
In a small saucepan, slowly heat the oil. Add the garlic and cook for 1 minute. Add the capers, olives and lemon juice and cook for 30 seconds.
Drain the pasta and return to the warm pan. Add the caper mixture and the parsley and toss well to coat. Add the pepper and serve.
Makes 4 servings
Veggie Kebabs
For the Marinade:
2 Tbsp olive oil
2 tsp chilli oil
3 Tbsp chopped rosemary
1/2 cup fresh red chillies, seeded and finely-chopped
1/2 cup fresh green chillies, seeded and finely-chopped
2 garlic cloves, peeled and crushed
Grated peel and juice of 2 lemons
Salt and pepper, to taste
Mix all the ingredients together and set aside.
To Assemble:
1 large red bell pepper, seeded and cut into small triangles
1 large yellow bell pepper, seeded and cut into small triangles
4 small zucchinis, sliced 1/4-inch thick
12 cherry tomatoes
12 button mushrooms
12 wooden skewers
Add the veggies to the marinade, stirring to coat well.
Cover and refrigerate for 1 hour.
Divide the veggies among the 12 skewers and grill for 3 to 5 minutes, brushing on extra marinade and turning occasionally. Remove from the heat and enjoy.
Makes 6 servings
Black Bean-and-Corn Salad
2 cups black beans, drained
2 cups corn, drained
6 Tbsp fresh lime juice (or juice of 1 lime)
5 Tbsp olive oil
1/4 cup red onion, minced
1/4 cup scallions, minced
1/8 cup cilantro, minced
1 1/2 tsp cumin
Salt and pepper, to taste
1/2 cup chopped tomatoes
Mix all the ingredients, except for the tomatoes, together. Cover and chill.
Shortly before serving, toss in the tomatoes.
Makes 4 servings
Tomato Bruschetta
1 cup olive oil, plus more for brushing
4 garlic cloves, chopped
2 cups fresh tomatoes, chopped
Salt, to taste
1 French baguette, cut into 16 slices, each 1/2-inch thick
Warm 3/4 cup of the olive oil in a large skillet over medium heat. Add the garlic and stir until lightly browned, about 3 minutes.
Add the tomatoes and cook over medium-low heat, stirring, until the liquid has evaporated, about 10 minutes. Season with salt and keep warm.
Brush both sides of each slice of bread with the remaining olive oil and place on a baking sheet. Sprinkle with salt. Top with the tomato mixture and broil in the oven for 3 or 4 minutes.
Makes 16 slices
Curried Garbanzo Beans
1 large onion, chopped
1/2 cup vegetable broth
2 (15.5-19 oz) cans garbanzo beans, drained and partially mashed
1 tsp curry powder
1 tsp coriander
1 tsp cumin
3 oz mango chutney
2 (15.5-19 oz) cans diced tomatoes
In a skillet, sauté the onion in the vegetable broth. Add the beans, spices, chutney and tomatoes and mix well. Serve over brown rice or pasta.
Tracy’s Shepherd’s Pie
3 medium potatoes, roughly chopped
1 small onion, chopped
3 small carrots, chopped
1/2 cup spinach, chopped
1 celery stalk, chopped
1 large tomato, chopped
2 Tbsp olive oil
1 15-oz can lentils, mashed
1/2 tsp dried basil
1/2 tsp salt
1 Tbsp soya sauce
1/4 cup soya milk
1 Tbsp vegan margarine
Salt, to taste
Preheat the oven to 350°F.
Boil or steam the potatoes until pierced easily with a knife. Set aside.
In a medium saucepan, sauté the onions, carrots, spinach, celery and tomato in the oil. Once the carrots are tender, add the lentils, basil, salt and soya sauce. Stir and simmer, uncovered, until the liquid evaporates.
In a large bowl, mash together the potatoes, soya milk, vegan margarine and salt with a potato masher or fork. Set aside.
Pour the vegetable mixture into a lightly-oiled 9- x 9-inch baking dish. Layer the mashed potatoes on the top. Bake for 15 to 20 minutes.
Makes 1 pie
Tofu Scramble
2-3 Tbsp extra-virgin olive oil
1 sweet onion, cut into chunks
5 garlic cloves, minced
1/2 tsp ground ginger
1/2 tsp chilli powder
1/2 yellow or green bell pepper, seeded and chopped
1 cup sliced mushrooms
4 tomatoes, chopped
1 lb firm tofu, drained well and cut into bite-size pieces
Tamari, to taste
Freshly-ground pepper, to taste
Fresh-snipped chives, to taste
4 fresh corn tortillas, warmed
Heat the olive oil over medium heat in a large skillet and sauté the onion for 5 minutes, until softened.
Add the garlic and spices and stir, cooking for 1 minute. Add the peppers and mushrooms, stir-frying until tender-crisp.
Add the tomatoes and tofu, stir-frying gently for 3 to 4 minutes. Sprinkle with the tamari and season with the pepper and chives. Serve on a warm plate with a warm tortilla.
Makes 4 servings
Peanut Butter Spirals
2/3 cups peanut butter or tahini
3/4 cups water
3-4 Tbsp soya sauce
2 Tbsp mild vinegar or lemon juice
1 scallion, coarsely chopped (optional)
1 Tbsp sweetener
1/2 tsp ground ginger
1/3 tsp chilli powder or cumin
12 oz uncooked spiral or elbow pasta
1-1/2 cup frozen green peas
Combine all the ingredients, except for the pasta and peas, in a food processor or blender and process well.
Cook the pasta and peas according to the packages’ instructions. Combine with the sauce and serve.
Note: This sauce is also delicious served over rice and steamed vegetables.
Makes 2 to 3 servings
Pad Thai Noodles and Sauce
1 lb soba, rice or other noodles
1/3 cup tamari or soya sauce
1/3 cup lemon or lime juice
1-2 Tbsp peanut butter
1 Tbsp tahini (or omit and use more peanut butter)
2 green chillies, seeded and minced (or 1/2 tsp red pepper flakes or Thai pepper sauce, to taste)
1/4 cup sugar
1 large onion, chopped
4-8 garlic cloves, minced
1/2 lb tofu (optional)
1 2-inch piece fresh ginger, minced (optional)
2 Tbsp sesame oil
2 cup carrots, chopped
1 can water chestnuts
2 cups bean sprouts
1 stalk broccoli, steamed
Limes, to taste (optional)
Chopped peanuts, to taste (optional)
Sliced green onion, to taste (optional)
Prepare the noodles, drain and set aside.
In a separate bowl, mix the tamari, lemon or lime juice, peanut butter, tahini, chillies and sugar. Set aside.
In a wok, stir-fry the onion, garlic, tofu and ginger in the sesame oil. Add the carrots, water chestnuts and a little water and stir-fry for a few minutes.
Add the tamari mixture, the bean sprouts, the broccoli and the noodles. Stir and cook until thickened, about 5 minutes. Serve with the limes, peanuts or green onion.
Makes 2 to 3 servings
Falafel Feast
1 1/2 cups cooked chickpeas
1 onion, chopped
1/4 cups parsley, chopped
Plate of all-purpose flour
3 garlic cloves, crushed
1 Tbsp chickpea stock
1/2 tsp baking soda
1 tsp coriander
1 tsp cumin
Salt and pepper, to taste
Cooking oil for frying
Pita bread
Salad, alfalfa sprouts or pickles (optional)
Place the chickpeas in a blender with the onion, parsley, 1 Tbsp. of the flour, the garlic, stock, baking soda, spices, salt and pepper. Process until smooth.
Pour into a glass bowl and refrigerate until firm, about 20 to 30 minutes. Shape into 12 patties.
Douse the patties with flour (if the mixture didn’t harden enough, you may have to use a lot of flour) and fry in hot oil, turning frequently, until brown and crisp.
Drain on paper towels. Place in a pita pockets. Top with the salad, alfalfa sprouts or pickles.
Makes 12 patties
Dragonfly’s Fried Rice
2 tsp sesame oil
3 cups brown rice
1 medium onion, thinly sliced
2 Tbsp olive oil
1 small head of cabbage, thinly sliced
2 medium carrots, coarsely grated
Soya sauce or tamari, to taste
Heat the sesame oil in a skillet and sauté the raw rice until lightly toasted. Finish cooking the rice as you prefer.
In a separate pan, sauté the onion in the olive oil. Add the cabbage and carrots, cooking until slightly browned. Add the rice and sauté until hot.
Add the soya sauce or tamari and serve.
Makes 4 to 6 servings
Amazing Baked Tofu Madness
2 garlic cloves, mashed
1/2 tsp rice vinegar
1/4 cup peanut butter
1 Tbsp sesame oil
1 Tbsp olive oil
1 tsp ginger root (fresh or dried)
1 tsp dry sweetener
1/4 cup soya sauce
1/4 cup boiling water
1/2 tsp salt
Cayenne pepper, to taste
1 lb firm or extra-firm tofu, cut into 1/2-inch slices
Combine all the ingredients, except for the tofu, to create the marinade. Whisk together until well mixed.
Pour a thin layer into the bottom of an oiled 13- x 9-inch glass baking pan. Place the tofu on top in a single layer. Pour the remainder of the marinade over the top and marinate for at least 2 hours – the longer you marinate, the more infused with flavour the tofu will become.
Bake for 20 to 25 minutes in a 275ºF oven and serve over steamed white rice and broccoli.
Makes 4 servings
Gazpacho
3 cups vegetable juice
1 medium yellow onion, chopped
2 medium tomatoes, diced
1 green pepper, minced
3 garlic cloves, crushed
1 cucumber, diced
2 Tbsp lemon juice
2 Tbsp red wine vinegar
2 tsp fresh basil, minced (or 1 tsp dried)
1 tsp cumin
Dash of hot sauce
2 Tbsp olive oil
Salt and pepper, to taste
Combine all the ingredients in a large bowl and chill for several hours. Serve cold.
Winter Veggie Stir-Fry
1 large white potato, cubed
1 sweet potato, cubed
1/2 pkg firm tofu, cubed and marinated in vegetable broth
2 Tbsp olive oil
1/4 cup vegetable broth
1 pkg frozen vegetables, thawed (or 3 cups fresh vegetables)
Salt, soya sauce and olive oil, to taste
Brown the potatoes and tofu in the olive oil until crispy.
Stir in the vegetable broth and veggies. Cover and steam.
Uncover and stir until the excess liquid is evaporated. Season with the salt, soya sauce and olive oil.
10-Minute Curry Fajitas
2 medium flour tortillas
1/2 tsp olive oil
1 large red bell pepper, cut into 1/4-inch strips
1/2 medium onion, cut into 1/4-inch strips
1/2 tsp curry powder
1/4 tsp chilli powder
1 Tbsp salsa
Fry the tortillas on one side over high heat for 30 seconds and set aside.
Heat the oil over high heat in a medium saucepan until hot. Add the bell pepper and onion and fry for 2 minutes, stirring constantly.
Season with the curry and chilli powders, cooking for 5 minutes over medium heat. When the peppers are tender, divide the mixture between the tortillas. Top with salsa and enjoy!
Makes 1 to 2 servings
Loaded Bell Peppers
2 sun-dried tomatoes, diced
1/4 cup diced onion
2 garlic cloves, halved
1 cup water
1 vegetable bouillon cube
1 cup diced canned tomatoes
1 fresh tomato, diced (optional)
3/4 cup instant brown rice
1/2 cup red wine or cooking wine
1 cup veggie burger crumbles
2 bell peppers, seeded and top removed
In a saucepan over medium-high heat, combine the sun-dried tomatoes, onion, garlic and water. Cook until the tomatoes are soft, about 5 to 6 minutes.
Add the bouillon cube and canned tomatoes and simmer for 10 to 15 minutes. Add the diced tomatoes, the rice and the wine. Simmer until the rice is almost done (adding water if necessary).
Stir in the veggie burger crumbles. Remove from the heat and discard the garlic.
Fill the bell peppers and place in the saucepan. Surround with the remaining sauce.
Cook over medium heat, rearranging to prevent burning, until the peppers are tender and the rice is cooked, adding water if necessary.
Makes 2 servings
Vegan French Toast
1/2 cup soya milk
3 Tbsp flour
1/4 tsp cinnamon
1 tsp vanilla extract
4 slices French bread, thickly sliced
Vegan margarine for cooking
Fresh fruit or maple syrup for garnish
Whisk together the soya milk, flour, cinnamon and vanilla, until a batter forms.
Dip the bread into the batter, turning to coat both sides.
Cook until golden brown in a little bit of margarine. Serve with the fresh fruit or maple syrup. (Adapted from Dr. Neal Barnard’s Eat Right, Live Longer.)
Asian Noodles
1/2 cup crunchy peanut butter
3 Tbsp corn or sesame oil
2 Tbsp soya sauce
Red pepper flakes
Chopped green onions or chives (optional)
Sesame seeds (optional)
1/2 pkg linguine or rice noodles, cooked
Heat all the ingredients, except for the noodles, in a frying pan until melted together. Stir in the noodles.
Note: Add veggies or cubed tofu to make a heartier meal.
PETA’s Pancakes
1 cup unbleached all-purpose flour
1 Tbsp sugar
2 Tbsp baking powder
1/8 tsp salt
1 cup soya milk
2 Tbsp vegetable oil
Combine the flour, sugar, baking powder and salt in a bowl and mix thoroughly.
Stir in the soya milk and the oil and, using an electric mixer or wire whisk, beat until just smooth.
Measure 1/2 cup onto a hot, oiled griddle. When bubbles appear on the surface, or in about 2 minutes, lift with a spatula and flip. Cook for another 2 minutes.
Remove from the pan and keep warm while making the remaining pancakes.
Serve warm with maple syrup or fruit syrup.
Makes 6 to 8 pancakes
Easy, Greasy, but Definitely Not Sleazy Stuffed ’Shrooms
Vegan margarine
Cayenne pepper (or any hot red pepper)
Thyme
Salt and pepper (optional)
Vegan croutons (or torn-up bread in a pinch)
Big mushrooms (number of mushrooms depends on your hunger!)
Mix the vegan margarine with the cayenne pepper, thyme, salt and pepper. Add the croutons.
Spoon a generous portion into each mushroom cap. Put under a broiler or in a toaster oven for 4 minutes.
Spicy Sesame Noodles
2/3 cup (150 g) peanut butter
4 Tbsp soya sauce
2 cloves garlic, minced
1 green onion, chopped
2 Tbsp sesame oil
1 tsp cayenne pepper
1/2 lb (225 g) linguine
2 Tbsp toasted sesame seeds for garnish
In a saucepan, combine the peanut butter, soya sauce, garlic and green onion and mix well. Add the sesame oil and cayenne pepper. Heat slowly, whisking until smooth. Set aside.
Cook the linguine according to the package directions. Drain. Place in a large bowl. Add the peanut sauce and toss to coat. Garnish with the sesame seeds. Serve hot or cold.
Makes 4 servings
Sweet Potato Salad
1 sweet potato, peeled and diced
4 baby carrots, halved
1 cup canned borlotti beans, drained and rinsed
4 tomatoes, seeded and chopped
4 celery stalks, chopped
1 bag mixed salad leaves
1 Tbsp golden raisins
4 scallions, finely chopped
Boil the sweet potato until just tender. Place in a bowl.
Boil the carrots for 1 minute, drain and add to the bowl. Add the beans. Add the tomatoes, mixing in the celery.
Line a serving bowl with the salad leaves and spoon the sweet potato mixture on top. Sprinkle with the raisins and scallions.
Makes 4 servings
Sun-Dried Tomato Ziti
5 cups ziti pasta
20-30 sun-dried tomatoes
1 can large black pitted olives, chopped
2 1/2 Tbsp dried rosemary, crumbled
1/2 Tbsp garlic powder (or 1-2 fresh garlic cloves)
1/4 cup olive oil
Salt and pepper, to taste
1 Tbsp parsley
Cook the pasta in a pot of boiling water until just tender.
While the pasta is cooking, soak the sun-dried tomatoes in hot or boiling water for approximately 15 to 20 minutes, or until soft. Chop and place in a blender or food processor.
Add the olives, rosemary, garlic powder and a few tablespoons of the olive oil and pulse until mixed but still chunky.
Add the remaining oil, the salt and the pepper and pulse until completely mixed with small chunks of tomato and olive still visible.
Drain the pasta and mix in the sauce. Garnish with the parsley and serve immediately.
Makes 2 to 4 servings
