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BUDDHA
BOWL
Serves
4
A delicious rice bowl meal with a truly addictive dressing.
Ingredients
For the Bowl:
4 cups cooked brown rice
1 cup beets, grated
1 cup carrots, grated
1/2 cup sliced almonds, toasted
1 cup spinach leaves
2 cups tofu, cubed
Ingredients
for the dressing:
1/2cup nutritional yeast flakes
1/3 cup water
1/3 cup tamari or soy sauce
1/3 cup apple cider vinegar
2 cloves garlic, crushed
1 1/2 cups vegetable oil
2 Tbs tahini butter
Cook your favorite
brown rice and set aside. In a skillet saute the tofu cubes with 3 Tbs.
of tamari or soy sauce. Chop the spinach into small pieces.
To prepare the
dressing, combine the above dressing ingredients in a blender.
To assemble the bowls, place the cooked rice in 4 bowls, top with the
grated carrots and beets, spinach, almonds and sauteed tofu cubes. Drizzle
the dressing over the bowls, you will have leftover dressing for another
meal so store excess dressing in the fridge... and enjoy this deliciously
healthy meal packed with nutrition!
BURRITO
PIE
Serves
6
Ingredients:
5 - 10" flour tortillas
4oz feta
1 1/2c mozzarella or cheddar cheese
1 green pepper
1 yam
1 potato
1 red onion
2T olive oil
1T rosemary
Tomato sauce:
1 can of tomato sauce or:
5 tomatoes quartered
1 small onion (minced)
2 cloves garlic (pressed or minced)
2T olive oil
Lemon Cream sauce:
2T lemon juice
1 cup mayonnaise
2 T basil
Slice all vegetables
in the same thickness, toss in the olive oil and rosemary. Roast on
a cookie sheet at 350° for 10 - 20 minutes or until soft. A springboard
pan is the best, but a 10" cake pan works too. Layer the tortilla
with pesto and both types of cheese(save a bit for the top), and 1 type
of vegetable. Rub the top tortilla with olive oil and sprinkle any remaining
cheese. Cover with foil and bake at 350° for 50 - 60 minutes.
Serve by spreading tomato mixture on
the plate, a slice of burrito and pour the lemon cream sauce on and
around.
TOFU
VEGGIE STIR FRY
Serves
4
1/2
block of tofu cut into cubes
2T tamari or soy sauce
2T vegetable oil
1 onion minced
1 clove garlic pressed or minced
2 carrots peeled and sliced
1c frozen or fresh corn
1/2 head broccoli cut, cut into small florets
1 red or green pepper, sliced
6 mushrooms sliced
Heat oil in frying
pan while soaking tofu cubes in tamari. Fry tofu till brown, add onions,
garlic and carrots. Cook for about ten minutes then add all other veggies
and cover with a lid. Cook for 5 more minutes and serve on a bed of
rice.
COCONUT CURRY
TOFU
Serves
6
This spicy dish is scrumptious and the colours
are a feast for the eyes too!
Ingredients:
2 bunches green onions
1 (14 ounce) can light coconut milk
1/4 cup soy sauce
1/2 teaspoon brown sugar
1 1/2 teaspoons curry powder
1 teaspoon minced fresh ginger
1 teaspoon green curry paste
1 pound firm tofu, cut into 3/4 inch cubes
4 roma (plum) tomatoes, chopped
1 yellow bell pepper, thinly sliced
4 ounces fresh mushrooms, chopped
1/4 cup chopped fresh basil
4 cups chopped bok choy
salt to taste
Remove white parts
of green onions, and finely chop. Chop greens into 2 inch pieces.
In a large skillet over medium heat, mix coconut milk, 3 tablespoons
soy sauce, brown sugar, curry powder, ginger, and chile paste. Bring
to a boil.
Turn the heat down to medium and add tofu, tomatoes, yellow pepper,
mushrooms, and finely chopped green onions into the skillet. Cover,
and cook 5 minutes, stirring occasionally.Then mix in basil and bok
choy. Season with remaining soy sauce. Continue cooking 5 minutes, or
until vegetables are tender but crisp. Garnish with remaining green
onion. Serve on top of your favorite rice.
INDIAN
CHICKPEA CURRY
Serves 4
A quick and easy Indian style curry,
serve with nan, pita or rice
INGREDIENTS
1 tablespoon vegetable oil
1 onion, chopped
1 cup corn, frozen
1 cup yams, cubed
1 cup cauliflower, small florets
1 tablespoon curry paste
salt to taste
ground black pepper to taste
1/2 teaspoon garlic powder
1 (15 ounce) can garbanzo beans, drained and rinsed
1 (12 ounce) package firm tofu, cubed
1 bunch fresh spinach, stems removed
1 teaspoon dried basil or to taste
In a large wok or skillet heat oil over medium heat; saute onions until
translucent. Add 1/2 cup water and stir in corn, cauliflower, yams and
curry paste. Cook, stirring regularly, for 5 minutes. As you stir, add
salt, pepper and garlic.
Stir in garbanzo beans and gently fold in tofu. Add spinach and cover.
When spinach is tender, remove from heat and stir in basil. Serve with
your favorite rice.
AUTHENTIC
VEGETARIAN PAD THAI
This pad thai
is spicy and is a replica of the versions found throughout Thailand,
though modified for vegetarians, without the seafood
2-3 Servings
Ingredients:
1/2 lime
1 egg
4 teaspoons soy sauce
3 cloves garlic, minced
1/2 tsp ground dried chili pepper
1/4 tsp ground pepper
1 shallot, minced
2 Tbsp sugar
2 Tbsp tamarind or white vinegar
1/2 package Thai rice noodles
2 Tbsp vegetable oil
1/3 cup tofu - extra firm
1-1/2 cup green chives, fresh
2 Tbsp peanuts
1 1/3 cup bean sprouts
Soak the dry noodles for 5 -8 minutes in warm water while preparing
the other ingredients. The noodles should be firm yet flexible, careful
not to over soak. Cut tofu into thin 1 inch long strips. Cut up chives
into 1 inch long pieces. Set aside a few fresh chives for a garnish.
Rinse the bean sprouts handset aside half for serving fresh. Mince shallot
and garlic together.
Use a wok or a large skillet. Add the oil and heat on medium. Fry the
peanuts until toasted and remove them from the wok. Add shallot, garlic
and tofu and stir them until they start to brown. Drain the noodles
and add to the wok. Stir quickly to keep things from sticking. Add the
tamarind or vinegar, sugar, soy sauce, and chili pepper. The heat should
remain high while you stir. Make room for the egg by pushing all noodles
to the side of the wok. Crack the egg onto the wok and scramble it until
it is almost all cooked. Fold the egg into the noodles. Add bean sprouts,
chives and stir. The noodles should be soft. .Pour onto the serving
plate and sprinkle with peanuts. Serve hot with a wedge of lime on the
side, raw chives and raw bean sprouts on top.
SHEPARD'S
PIE
This shepards pie recipe serves 8, but it is wonderful
reheated the next day and freezes nicely into any easily reheated instant
meal.
Ingredients:
4 cups water
2 cups brown lentils
1 medium onion
2 cloves of garlic
12 oz frozen corn
8 large potatoes
2 Tbs. margarine of vegetable oil
1 cup soy milk
2 tsp salt
1 tsp. cumin
2 cups grated carrot
Soak
the lentils for 1 - 2 hours before cooking. Drain and boil with the
4 cups of water. Mince the onion and garlic, add to the boiling lentils
with the cumin. boil for 1 hour or until all the water has been absorbed.
Peel the potatoes cover with water and boil for 45 minutes. Drain and
then mash the potatoes with the salt, margarine or oil, and soy milk.
Spread the lentils into an 8 X 10 baking pan. Spread the corn over the
lentils and the carrots over the corn. Spread the mashed potatoes over
top everything and place in the oven. cook at 350° for 15 - 20 minutes
or until the top is golden. Serve hot.
VEGETARIAN
CHILI
This
chili is so full of flavour and great texture that no one will know
that
it doesn't contain meat
Serves 6
 |
Ingredients:
3 Tbsp. vegetable
oil
1 medium onion
2 cloves garlic, minced
1 tsp. cumin
2 tsp. chili powder
1 tsp salt
1 cup of bulgur wheat, cooked ( can substitute pearl barley if you have
a wheat sensitivity)
4 cups (32 oz) of kidney beans, cooked
1 cup green pepper, chopped into small pieces
1 1/2 cup corn, frozen or fresh
28 oz can of diced tomatoes with liquid
6 oz can of tomato paste
1 jalapeno pepper, finely chopped (optional)
Heat oil in a large, deep saucepan, over medium heat. Add onion and
garlic, and add jalapeno pepper. Sauté for 3 minutes, but don't
let the garlic turn brown. Add the diced tomatoes with liquid, tomato
paste, kidney beans, corn, green pepper, bulgur wheat, chile powder,
cumin and salt. Cook for about 15 minutes, stirring occasionally, until
the mixture is well heated and the flavours are blended. Serve in bowls
with fresh bread or corn muffins (see our muffin recipes for our great
version).
