These links will take you to the exact spot on this page for the
recipe
|
Dips
and Side Dish Recipes |
|
Vegan
Sandwich and Lunch Recipes |
LENTIL
BURGERS
Serves 8
Ingredients:
2 cups lentils soaked for 1 - 2 hours
4 cups water
1 1/2 cups sunflower seeds
1 1/2 cups oats
1 medium onion
2 cloves garlic
2 tsp. cumin
2 tsp. ginger
3 tsp. salt
2 Tbs engevita yeast
Drain
water from soaked lentils. Cook for 1 1/2 -2 hours until almost dry.
Pour into a mixing bowl and mash with a potato masher. Toast sunflower
seeds in a pan, then chop them or grind in a blender. They are very
nice in large pieces. Add all other ingredients, mix and form into patties.
Fry with a little vegetable oil. Let them get nice and crispy brown.
Makes about 18 burgers.
BUDDHA
BOWL
A
delicious rice bowl meal with a truly addictive dressing
Serves
4
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 Tbsp.
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!
TOFU
VEGGIE STIR FRY
It
can be served on rice or noodles
Serves
4
Ingredients:
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
1 red or green pepper
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.
Ingredients:
1 block of tofu
1/4c tamari or soy sauce
2T miso
1/4c vegetable oil
1/4c water
1/4c nutritional yeast
1 clove garlic
Cut tofu into
6 1/4 - 1/2" slices. Marinate in tamari or soy sauce. Flip once.
Mince garlic and mix with miso, water, oil and yeast. Place tofu steaks
on a cookie sheet. spread miso sauce mix onto the tofu. Bake for 15
minutes at 350° F.
VEGAN
BEAN BURRITO TACO FILLING
Burrito
or Taco filling using fried beans as its base. Great with taco shells,
tortillas, or chips.
Serves 8
Ingredients:
1 tablespoon olive oil
1 onion, diced
2 cloves garlic, minced
1 bell pepper, chopped
2/3 cup frozen corn
2 (14.5 ounce) cans black beans, rinsed, drained, and mashed
2 tablespoons yellow cornmeal
1 1/2 tablespoons cumin
1 teaspoon paprika
1 teaspoon cayenne pepper
1 teaspoon chili powder
1 cup salsa 1 large avocado, sliced and cubed
Heat olive oil
in a medium skillet over medium heat. Stir in onion, garlic, corn and
bell pepper; cook until tender. Stir in mashed beans. Add the cornmeal.
Mix in cumin, paprika, cayenne, chili powder, and salsa. Cover, and
cook 5 minutes. Top with avocado and serve in a tortilla or taco.
COCONUT
CURRY TOFU
This spicy dish is scrumptious
and the colours are a feast for the eyes too!
Serves
6
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
A quick
and easy Indian style curry, serve with nan, pita or rice
Serves
4
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.
WESTERN
STYLE VEGAN PAD THAI
Serves 4
Ingredients:
1 pound Asian-style noodles
1/4 cup soy sauce
1/2 cup lime juice
2 Tbsp peanut butter
1/4 cup sugar
1 green chili, minced
1 small onion, diced
4 cloves garlic, minced
1 tsp fresh ginger, grated or minced
2 Tbsp sesame oil
3 carrots, sliced thin
1/2 cup bean sprouts
1/4 cup chopped or crushed peanuts
4 green onions (scallions), sliced
Cook noodles according to package instructions.
In a small bowl, whisk together the soy sauce, peanut butter, lime juice,
chilie and sugar. In a large wok or skillet, sautee the onion, garlic
and ginger in sesame oil for a minute or two, stirring frequently. Add
the carrots and allow to cook for another minute.
Add the bean sprouts, cooked noodles and the peanut butter and soy sauce
mixture. Stir well, and allow sauce to thicken as it cooks for about
3 minutes. Stir in the peanuts and green onions and serve hot.
SUSHI
This
sushi recipe make about 60 pieces. You can expect that each person will
eat
1 sushi roll or 6 pieces, so the recipe serves 8 - 10
Ingredients:
10 sheets of nori
2 cups sushi rice (sticky white rice)
3 cups of water
1 large ripe avacado
2 carrots
1 block of tofu
1/4 cup tamari of soy sauce
1 red pepper
Dipping sauce:
1/2 cup tamari
1 tsp wasabi (we like the paste best, it is the hottest)
Bring the water
to a boil, add rice. Cover and simmer on low heat for 1/2 hour. Slice
tofu into strips and marinate in tamari. Cut avacado in half , remove
pit and scoop out with a tablespoon. slice all the veggies into long
thin strips. When the rice is cooked, lay the first sheet of nori out
place two heaping table spoons of rice at the edge closest to youand
spred it out evenly across that edge. Place the veggie and tofu strips
on the rice. Grab the sushi by the corners, the lift and begin to roll.
The rice is sticky so it will roll easily. Continue rolling till you
are 1" from the end of the nori sheet. Wet the edge with water
and finish the roll. Cut the roll in the center with a sharp serrated
knife. cut each half 2 more times so each roll yeilds six pieces. Continue
until all the rice, nori sheets and veggies are used up. Serve with
a bowl of tamari and wasabi mixed together as a dip. Pickled ginger
also add an incredible taste and a beautiful colour to the dish, serve
on the side.
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. margerine 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, margerine 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.
VEGAN
PAELLA
Serves 6
Ingredients:
5-6 artichoke hearts, packed in brine
1 1/2 cups brown rice
1 teaspoon salt
1 pinch saffron
2 cups onions, minced
1 cup celery, finely chopped
2 cloves garlic, minced or pressed
1 tablespoon extra-virgin olive oil
1 red bell pepper, seeded and chopped
1 green pepper, seeded and chopped
1 cup corn, frozen
1 1/2 cups fresh green peas or frozen green peas (10-ounce package)
1 cup chopped tomatoes
salt & fresh ground pepper
1/2 cup chopped chives or scallions
Drain the artichoke
hearts, reserving the brine. Quarter the artichoke hearts and set aside.
Add water to the artichoke brine to make 2 1/2 cups of liquid and combine
it with the rice, salt,and saffron in a heavy saucepan. Cover and bring
to a boil on high heat.Reduce the heat and very gently simmer until
the rice is tender and the liquid has been absorbed, 45 to 60 minutes.
When the rice has simmered for about 25 minutes, saute the onions, celery,
and garlic in the olive oil on medium-high heat for about 5 minutes,
until the onions soften.
Add the bell peppers and cover, and saute on medium heat, stirring frequently
for 5 minutes. Add the peas, corn, tomatoes, and reserved artichoke
hearts, stir well, cover, and simmer for 5 to 10 minutes,until the vegetables
are tender. Add salt and pepper to taste.
To serve the paella, spread the rice on a large platter or serve in
a cast iron pan as is traditional in Spain. Top the rice with the vegetables
and their juices.
Sprinkle with chopped chives or scallions.
Enjoy!
VEGAN
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).
PASTA
PRIMAVERA
This vegan pasta primavera is easy to make with a simple
yet richly flavoured sauce
Serves 4
Ingredients:
8 ounces bowtie or radiatore pasta
2 carrots, sliced
1/2 cup green beans
1/3 cup peas
1/2 cup yellow zucchini, sliced
1/2 cup mushrooms
1/2 cup red bell pepper, sliced
2 Tbsp olive oil
2 scallions, sliced
2 cloves garlic, peeled and minced
2 Tbsp flour
1 cup soymilk, 1 cup water
1 Tbsp tamari (soy sauce)
1 tsp basil, dried or fresh
1/2 tsp salt
1/4 cup soy cheese, grated
pepper to taste
Cook pasta according to directions on package.
In a small saucepan, bring 1/2 cup water to a boil, and add the carrots.
Cover and simmer for about 2 minutes. Add the green beans, peas, and
yellow squash. Cook for 2 minutes and then drain the water. Set aside.
To make the sauce, heat the oil in a large skillet. Add the onion,
garlic, mushrooms, and red pepper and sauté for about 3 minutes.
Add th flour, soymilk and water and stir until smooth. Add the tamari
and add basil, salt and pepper to taste. Simmer for 3 minutes, stirring
often until thickened.
Put pasta in a big bowl, top with sauce and veggies and toss together.
Sprinkle with soy cheese.
CORN
FRITTERS
These
fritters are deliciously sweet and crunchy,
ideal to serve with a bean salad on a sunny day
Serves
4-6
Ingredients:
1/2
cup frozen or fresh corn
1/2 cup onion, minced
1/2 cup carrot, grated
1/2 cup yam, grated
1 egg
2 tsp cumin powder
1 tsp salt
1 cup white unbleached flour
1 cup canola oil
1 small red chili, chipped (optional)
In a medium sized mixing bowl beat the egg. Add all the remaining ingredients
and combine well. In a small skillet heat the canola oil on high. Drop
the mixture by tablespoons into the skillet. Cook for 3-4 minutes until
golden, and remove with a fork. Place on paper towel for a couple of
minutes to absorb excess oil. Serve with your favorite chutney or antipasto
sauce, or enjoy them just as they are on their own.
HUMMUS
Serve this hummus recipe with pitas cut into 1/4s or 1/6ths
slightly toasted in the oven or with carrot, celery or cucumber sticks.
It is also delicious on a sandwich or in a wrap.
Makes
about 2 1/2 cups
Ingredients:
2 cups of chickpeas (cooked and drained))
1/4 cup water
1/3 cup lemon juice
2 small or1 very large clove of garlic
4 Tbsp. tahini butter
1 t salt
Mix all ingredients
in a blender or food processor until smooth.
*Hint, For an
easy and wonderful appetizer or snack, serve with your favorite corn
chips. High in protein and calcium!
BUTTERCUP
HUMMUS
This
is an eye catching dip that is rich and creamy, add your favorite crackers
or chips for a great appetizer
Makes
about 2 cups
Ingredients:
1 small buttercup
squash ( can substitute with red curry, hubbard or delicata)
2 Tbsp tahini*
1 1/2 Tbsp lemon juice
1/2 tsp ground cumin
1 tsp olive oil
3/4 teaspoon salt
15 ounces buttercup squash, cooked
1 garlic clove, chopped
2 tablespoons chopped fresh flat-leaf parsley
Put 2 inches of water in a the bottom of the steamer saucepan and put
on high heat. Quarter the squash and place in the top of the steamer,
cover and cook for 15 minutes or until tender. Set aside to cool until
it is comfortable enough to handle. Using a large spoon, remove the
squash from the skin and put the squash meat in the blender or food
processor. Place tahini, lemon juice, cumin, olive oil, salt, buttercup
squash, and garlic in a food processor or blender, and process until
smooth. Add parsley and mix by hand until blended. Spoon hummus into
a serving bowl garnish with a bit of left over chopped parsley, if desired.
Serve with your favorite crackers, chips or pita wedges.
* Tahini is a
thick paste made of ground sesame seeds that can be purchased already
prepared from many supermarkets and health food stores.
GUACAMOLE
DIP
Makes
one party platter
The creamy texture and wonderful flavour make this
a favorite at any party
Ingredients:
1 small white onion
1 clove garlic, minced
4 avocados
1/2 lime
1/2 teaspoon salt, or to taste
1/4 Cup fresh cilantro, minced
Garlic or plain naan bread, cut into wedges or corn chips
Preheat oven to 350° and bake the naan wedges for 10 minutes or
so.
In a small mixing bowl combine the onion, garlic, and avocado flesh.
Squeeze the lime juice into the bowl, by hand. Add the salt and cilantro.
Stir everything together, but don't overdo it.
Serve in a bowl with a big pile of corn chips or the naan wedges on
the side, sprinkle a bit of the cilantro on top and enjoy!
TANGY
THAI PEANUT DIP
Serves 6
Ingredients:
1
cup peanut butter, chunky
1/4 cup
warm water
3 Tbsp
tamari
3 Tbsp
rice vinegar
2 tsp
honey
3 green
onions, chopped
1 tsp
fresh ginger, chopped
2 Tbsp
fresh cilantro leaves, chopped
1 tsp
jalapeno chili pepper (optional)
Combine
all the ingredients in a blender and blend until smooth. Pour into a
small serving bowl and garnish with a sprinkle of finely chopped cilantro
if you wish. Serve with chopped veggies such as yellow and red peppers,
cauliflower, broccoli and many others.
EASY
VEGAN SOUR CREAM
Makes about 1 cup
Ingredients:
10
oz (1 cup) silken tofu
1 1/2 Tbsp vegetable oil
2 Tbsp lemon juice
1/4 tsp salt
In
a blender mix all the ingredients until smooth and creamy. Stores well
i n the fridge for several days. For a delicious dip add onion powder,
chives and dill..
VEGAN
TOFU MAYONNAISE
Makes about 1 cup
Ingredients:
10
oz package of soft or silken tofu
1 1/2 Tbsp of vegetable oil
2 Tbsp lemon juice
2 tsp dijon mustard
1/4 tsp salt
Combine
all the ingredients in a blender until smooth. Store this in your refrigerator
for several days. Enjoy this as a spread on your favorite sandwiches
or veggie burgers.
YUMMY
YAMMY FRIES
Serves
4
Ingredients:
2 yams
4 potatoes
1/2 tsp salt
2 Tbsp vegetable oil
Peel and cut potatoes and
yams into wedges, toss in a bowl with salt and oil. Bake at 350°
for 20 min or until golden.
TWICE
BAKED POTATOES
These
potatoes are out of this world. Be prepared to share this recipe and
try not to overeat,
they are addictive
Serves
6
Ingredients:
6 medium to large potatoes
1/2c soy milk
1 1/2 tsp salt
2 tsp balsamic vinegar
1 medium onion (minced)
2 cloves of garlic (pressed or minced)
2 Tbsp margarine or vegetable oil
2 Tbsp nutritional yeast
Wash
and bake the potatoes at 350° for 30 minutes or until you can
stick a fork in easily. Remove from the oven. Let them cool slightly
then cut them in halves. Scoop out the insides into a large bowl and
place the skins on a cookie sheet. Add all the other ingredients and
mash till smooth, add more liquid if needed. Scoop the mix back into
the skins and re-bake for 10-15 minutes at 350° or until golden.
TRADITIONAL
SOUTHERN CORN AND BLACK BEAN SALAD
Serves 4
Ingredients:
3 large ears of corn, husked
1/3 cup sunflower seeds
1/4 cup lime juice
2 Tbsp extra-virgin olive oil
1/4 cup chopped fresh cilantro
1/2 tsp salt
1/4 tsp freshly ground pepper
2 (14.5 ounce) cans black beans, rinsed
1 large tomato, diced
1/2 cup minced red onion
Bring 1 inch
of water to a boil in a pot. Place corn in a steamer, cover and cook
until just tender, about 3 minutes. Or boil corn for 3 minutes in
a pot.When cool enough to handle, cut the kernels from the cobs using
a sharp knife.
Meanwhile, place sunflower seeds in a small dry skillet over medium-low
heat and toast, stirring, until fragrant and lightly browned, 3 minutes.
Whisk lime juice, oil, cilantro, salt and pepper in a large bowl.
Add the corn, sunflower seeds, beans, tomato and onion; toss to coat.
Refrigerate until ready to serve.
Enjoy this dish with warm tortillas or corn bread muffins.
DELICIOUS
DILLY POTATO SALAD
Serves 6-8
Ingredients:
2 lbs. (1 kilo) unpeeled white potatoes
1 1/2 lbs. (675g) peeled sweet potatoes, either yellow or orange
2 tsp salt
1 large red bell pepper, diced
1 large green bell pepper, diced
1Cup sweet onions, diced
3/4 Cup Vegenaise *
1 6-oz. (170g) package Yves Canadian Veggie Bacon, cut into 1/2-inch
(1 cm) dice **
2 Tbsp. rice vinegar
Paprika
1 small carrot, shredded
1/4 cup fresh dill, chopped fine
Cut the white potatoes into bite-size chunks and put them into a medium
saucepan. Add enough water to just cover potatoes. Add 1/2 teaspoon
salt, cover pan, and bring to a boil over high heat. When boiling,
reduce heat slightly, and cook about 8 minutes. . Drain off water
and run cold water over potatoes to cool them. Drain well, and put
them into a large mixing bowl.
Cut the sweet potatoes into bite-size chunks and cook them separately
in the saucepan with salt. Follow the same procedure as with white
potatoes. Cook them for less time, only 6 minutes (test with a fork
they should still be somewhat firm but cooked), then drain and add
to mixing bowl.
In a small bowl whisk together the vegenaise and vinegar. In the mixing
bowl with the potatoes combine the bell peppers, onion, veggie bacon
and dill. Add the vegenaise mixture and gently mix with a wooden spoon
to distribute seasoning evenly.
Garnish with a light sprinkle of paprika. Spoon the shredded carrots
around the the edge of the bowl. Serve at room temperature or chill.
*Vegenaise is vegan mayonnaise and contains no eggs or dairy products.
** Yves Canadian Veggie Bacon is available in natural food stores.
TOFU
SCRAMBLER
A delicious sandwich filling for vegans and vegetarians
alike
Serves 4
Ingredients:
16
oz package of tofu, firm or extra firm
2 Tbsp vegetable oil
1/2 medium onion, chopped fine
1 clove garlic, peeled and minced
2 tsp tamari
1/2 tsp tumeric
1/2 tsp cumin
1/4 tsp salt
4 whole wheat kaiser buns
1 cup alfalfa sprouts
Drain
tofu and remove excess water by placing it in a colander and putting
presure on it, set aside. Heat the oil in a skillet on medium and
saute the onions for a couple of minutes and then add the garlic for
another minute. Crumble the tofu into the skillet and add the salt,
cumin and tumeric. Saute for 4 minutes, stirring occasionally. Add
the tamari and stir well. Remove from the heat and let it cool. Spread
your favorite mayonaise (see our tofu mayonnaise or roasted garlic
mayo in our spread section) on a sliced whole wheat kaiser. Spoon
the scrambler filling onto the kaiser bun and top with alfalfa sprouts.
.
