Vegetarian Guide
Recipes
Dinner Recipes
Sweet Potato Shepard's Pie
Asian Broccoli Noodles
Seitan "Chicken" Salad with Red Grapes and Sunflower Seeds
Mayan Vegetable Stew
Cannelloni
Serves: 2
Ingredients
- 1/2 package organic extra firm tofu
- 2/3 cup soy sauce or Braggs
- 3 tbsp, ½ cup flour
- sea salt and black pepper
- homemade bolognese sauce or pre-made. I use Dolmio
- mushroom bolognese, it’s lovely!
6 cannelloni shells - Tofutti mozzarella cheese
- vegan parmesan powder
Directions
Put a pot of water on to boil, medium size saucepan about 2/3 full. Drain and cube your extra firm tofu, about 1/4"-1/2" cubes.
Fill a shallow container with 2/3 cup soy sauce or Braggs, mix with 3 tablespoon flour.
Pour cubes straight off cutting board into this mixture. Give them a good toss.
Let them marinate for a few minutes (up to overnight if you want to do a few things ahead of time)
In the meantime, place your cannelloni in the boiling water, maybe cook about 8, just in case, some always end up splitting! Cook pasta according to manufacturer's instructions.
set up your frying pan with a bit of vegetable oil (1.5 tablespoon).
set up a plate with 1/2 cup flour and 1 tablespoon sea salt and a bit of pepper to taste. (Side note: the salt really gives it a "cheesy" sort of taste, so while you may be tempted to cut it down, its really worth trying once with the full amount of salt. Not something to have all the time, but as an alternative to ricotta stuffed cannelloni and stuffed shells, this really works!)
Dredge your tofu cubes in the flour and then fry them in the pan until golden brown. Set them on a plate lined with paper towel or a napkin.
Fill cooked cannelloni with cooked tofu cubes. Line up on a cooking tray or baking dish. Cover with a bit of sauce (enough to cover the pasta, otherwise they go crispy). Sprinkle with veggie parmesan "cheese" then cover with two pieces of Tofutti mozzarella "cheese" slices.
Put into oven at 350 for approximately 15 minutes or until cheese is bubbly and sauce is just browning on the edge of the dish/plate.
Sweet Potato Shepard's Pie
Serves: about 6
Preparation time: about 30 minutes
Ingredients (use vegan versions):
- 2 medium sweet potatoes, scrubbed
- splash of olive oil, for roasting
- pinch of allspice
- pinch of ground nutmeg
- course salt and fresh cracked pepper, to taste
- 1/4 cup vegan cream
- 2 tablespoons of margarine (vegan)
- 1 1/2 cup burger-style crumbles (vegan)
- 2 cloves garlic, chopped
- 2 teaspoons chopped thyme
- 1/2 teaspoon each of savory and cinnamon
- 1 teaspoon of fresh chopped rosemary
- 1 tablespoon of dijon mustard
- 1 cup vegetable stock
- 1/2 cup dry white wine
- 1 can of carrots
- 3/4 cup canned, fresh, or frozen peas
Directions
Preheat oven to 375 degrees Fahrenheit.
Line a roasting pan with foil or parchment paper. Add both sweet potatoes and Yukon gold potatoes. Rub potatoes with a little olive oil. Season with allspice, salt and pepper. Bake until potatoes are fork tender, about 50 minutes to 1 hour.
Remove from oven. Peel potatoes and add to a large bowl. Mash gently with potato masher. Add butter, cream, nutmeg, and salt and pepper. Stir with wooden spoon until blended. Adjust seasoning.
While the potatoes are roasting, add margarine to a large deep skillet over medium heat. Sauté the burger-style crumbles, garlic, cinnamon and cloves. Continue to sauté over high heat for about 5 minutes.
Add white wine to deglaze pan, cook for 2 minutes. Add the, Dijon mustard, thyme, savory, rosemary and stock. Bring to a boil. Reduce heat to low. Season the mixture with salt and pepper. Simmer covered until moisture is absorbed, about 20 minutes. Remove from heat and set aside.
Add peas and canned carrots the to filling and transfer to a medium rectangular baking dish (about 7 ½-inches x 11 ½-inches and at least 3-inches deep).
Spoon dollops of the sweet potato mixture on top of the meat filling. Spread mixture with a spatula to completely cover meat. Bake until top is golden about 25 to 30 minutes.
Asian Broccoli Noodles
Ingredients (use vegan versions):
- 1 medium head broccoli
- 2 bunches green onions
- 1-2 large garlic cloves, minced
- 2 tablespoons peeled, minced fresh ginger
- 2 tablespoons peanut butter
- 1/4 cup soy sauce
- 1 tablespoon sugar
- 3 tablespoons water or vegetable broth
- 2 tablespoons fresh lemon juice
- 1/2 teaspoon salt
- 8 ounces spaghetti or vermicelli...1-2 tablespoon vegetable oil
Directions
Trim and discard tough bottoms from broccoli. Cut florets into 1-inch pieces; peel stems if using, and cut then into 1-inch squares.Trim and discard roots and any wilted green tops from green onions.
Mince green onions and combine in a small bowl with garlic, ginger, peanut butter, soy sauce, and vegan sugar. Stir to blend peanut butter, then add water or broth, lemon juice and salt.
Bring a large pot of water to a boil and cook noodles according to package instructions, about 8 minutes for spaghetti, a little less for vermicelli, or until barely tender. Drain and rinse with cold water; drain again and set aside.
Heat wok or other wide, deep cast-iron skillet over high heat for 3 or 4 minutes (if using an enameled or nonstick pan, don't heat without food in it). Add oil and broccoli. Stir-fry for 3 minutes. Add drained noodles, stirring constantly to heat them evenly.
Stir peanut butter mixture to distribute garlic and ginger, then add to the pan, stirring to distribute sauce evenly throughout. Serve hot.*
Serve with Roasted Carrots and sliced tomatoes.
*P.S. If you like tofu, you can add 1/2 pound cut into 1/2 cubes. In that case increase the amount of noodles to 12 ounces to serve 6.
Serves: 2-4
Seiten "Chicken" Salad with Red Grapes and Sunflower Seeds
Ingredients (use vegan versions):
- 1 pound chicken-style seitan, chopped
- 2 cups seedless red grapes
- 1 small bunch scallions, chopped
- 1 raw carrot, shredded
- 1 tablespoon fresh mint leaves, minced
- 1 cup toasted sunflower seeds
- 1 12 oz. package soft silken tofu
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- 1 clove garlic, crushed
- 1/2 teaspoon cumin
- juice of 1 lime
- 1 tablespoon maple syrup
- salt and pepper to taste
Directions
In a large skillet, saute the seitan in some olive oil until lightly browned, about 5-7 minutes. Remove from heat and set aside.
Meanwhile, make the dressing: combine the silken tofu, olive oil, vinegar, garlic, cumin, lime juice, maple syrup, salt and pepper in a food processor, and process until smooth.
In a large bowl, combine the seitan, grapes, scallions, carrot, mint, and sunflower seeds. Add the dressing and toss to combine.
Best served as a sandwich filling, in pita pockets or on toasted sourdough bread. Garnish the sandwiches with sprouts, if desired.
Serves: 4-6
Preparation time: 25 minutes
Mayan Vegetable Stew
Preparation Time: 15 minutes
Cooking Time: 15 minutes
Serves: 4
Ingredients
- 2 Tbsps. vegetable oil
- 1 medium onion\cooked, chopped
- 1 large clove garlic, minced
- 1-1/4 cups butternut squash, peeled, seeded and cut into 1/2 inch cubes
- 1 poblano pepper, seeded and finely diced
- 1 red bell pepper\cooked, seeded and diced
- 2 zucchini\cooked, diced
- 1/2 tsp. ground cumin
- 1/8 tsp. cayenne, or more to taste
- 1/2 tsp. orange zest
- 1 cup corn kernels
- 1 lb. canned black beans, rinsed and drained
- 3 small tomatoes\cooked, diced
- 1/2 cup fresh cilantro, chopped
Directions
Heat oil in a heavy nonstick skillet over medium high heat. Stir in onion, garlic and squash. Cook about 5 minutes, stirring frequently, until squash begins to soften. Reduce heat to medium. Stir in next 6 ingredients and salt to taste. Cook 4-5 minutes, stirring occasionally, until squash and peppers are tender. Stir in corn, beans and tomatoes and cook about 3 minutes, or until heated throughout. Add cilantro and additional salt to taste just before serving.
