Recipes

These are adapted from cookbooks, websites, family, and friends. All are vegan except the ones in the last section.


Beans and lentils


BEAN SALAD

⅓ cup oil
¼ cup white wine vinegar
1 tablespoon sugar
1½ teaspoons oregano
1 15-ounce can black beans, rinsed and drained
1 15-ounce can kidney beans, rinsed and drained
1 15-ounce can chickpeas, rinsed and drained
1 cup chopped green pepper
1 cup chopped red pepper
1 cup pimento-stuffed green olives
½ cup chopped red onion

Whisk together the oil, white wine vinegar, sugar, and oregano in a serving bowl. Add the remaining ingredients. Toss gently. Cover and refrigerate.

Can be made one day in advance.

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BEAN SALAD (TRADER JOE’S)

All of the ingredients are available at Trader Joe’s.

1 15-ounce can black beans, drained and rinsed
1 15-ounce can pinto beans, drained and rinsed
1 15-ounce can kidney beans, drained and rinsed
1 jar corn chili salsa
1 container tomatillo fresh salsa
½ bunch cilantro, chopped
1 avocado (optional)

In a mixing bowl, stir the beans with the salsas. Add the cilantro and avocado. Chill and serve.

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BLACK BEAN AND CORN SALAD

3 15-ounce cans black beans, drained and rinsed
2 15-ounce cans corn, drained
½ cup red onion, minced
½ cup green onion, minced
½ cup fresh cilantro, chopped
¼ tablespoon cumin seed
1 tablespoon salt
2 cups tomatoes, chopped (or halved cherry tomatoes)

Dressing:
3 tablespoons champagne vinegar
1 tablespoon vegenaise
½ teaspoon dijon mustard
1 clove garlic, pressed or minced
¾ teaspoon salt
½ cup extra-virgin olive oil

Mix the dressing ingredients, other than the olive oil, in a bowl. Whisk and gradually add the olive oil.

In a large bowl, combine the beans, cumin seed, salt, corn, red onion, green onion, cilantro, and dressing. Toss well. Add the tomato and toss gently.

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BLACK-EYED PEA SALAD WITH MINT AND ONIONS

4 15-ounce cans black-eyed peas, drained and rinsed
1 carrot, grated
1 cup spinach, chopped
1 cup mint, chopped
½ red onion, diced
3 green onions, thinly sliced
¼ cup olive oil
3 tablespoons red wine vinegar
1 bunch fresh dill, chopped

In a large pot, combine all of the ingredients and cook over medium heat for 5-7 minutes, until warmed through.

Turn off the heat. Add the dill and mix.

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GALLO PINTO

2 yellow onions, diced
1 red pepper, diced
2 cloves garlic, pressed or minced
¼ cup Worcestershire sauce
1 15.5-ounce can black beans, drained and rinsed
2 cups brown rice
¼ cup cilantro, chopped
Avocado for garnish

Cook the rice. (In a pot, combine 2 cups rice with 4 cups water. Bring to a boil. Lower the heat and simmer, covered, for about 30 minutes.)

In a large skillet or pot, heat 2 tablespoons of water over medium heat for about 2 minutes. Add the onion and red pepper. Sauté about 4 minutes, until the onions begin to soften.

Add the garlic and cook 5-7 minutes, or until the vegetables are beginning to brown.

Add the beans and Worcestershire sauce. Turn the heat to low and cook 2-3 minutes, stirring frequently.

Add the rice and stir to combine. Cook and stir until the rice and beans are evenly distributed and heated through, about 3-5 minutes.

Turn the heat off and stir in the cilantro.

Season with salt and pepper to taste. Garnish with avocado if desired.

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LENTILS (SLOPPY JOE STYLE)

3⅓ cups vegetable broth
1 onion, chopped
1 red bell pepper, chopped
1 tablespoon chili powder
1½ cups dried brown lentils, rinsed
1 15-ounce can diced fire roasted tomatoes
2 tablespoons soy sauce
2 tablespoons dijon mustard
2 tablespoons brown sugar
1 teaspoon rice vinegar
1 teaspoon vegetarian Worcestershire sauce
salt to taste

Place ⅓ cup of the vegetable broth in a large pot. Add the onions and bell pepper and cook, stirring occasionally, until onions soften slightly, about 5 minutes.

Add the chili powder and mix in well. Add the remaining vegetable broth and the rest of the ingredients. Mix well, bring to a boil, reduce heat, cover, and cook over low heat for one hour, stirring occasionally.

Serve over rice or on bread or buns.

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FRENCH LENTILS

1 leek, white and light green parts, sliced ¼-inch thick
2 carrots, diced
1 teaspoon minced garlic
1 cup French lentils
1 onion, peeled and stuck with 6 whole cloves
1 white turnip, cut in half
1 teaspoon unsalted (nondairy) butter
¼ cup extra-virgin olive oil
4 teaspoons Dijon mustard
2 tablespoons red wine vinegar
1 tablespoon salt
1 teaspoon freshly ground black pepper

Heat 2 tablespoons of water in a medium sauté pan. Add the leek and carrots and cook over medium heat for 5 minutes. Add the garlic and cook for 1 more minute. Set aside.

Meanwhile, place the lentils, 4 cups of water, the onion with cloves, and the turnip in a large saucepan and bring to a boil. Lower the heat, add the leek and carrots, and simmer uncovered for 20 minutes, or until the lentils are almost tender. Remove (and discard) the onion and turnip. Drain the lentils. Place the lentils in a medium bowl and add the butter.

Whisk together the ¼ cup olive oil, mustard, vinegar, salt, and pepper. Add to the lentils, stir well, and allow the lentils to cool until just warm, about 15 minutes.

Sprinkle with salt and pepper and serve. The longer the lentils sit, the more salt and pepper you’ll want to add.

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LENTILS WITH BALSAMIC VINAIGRETTE

Lentils:
½ yellow onion, diced
1 large carrot, diced
1 red pepper, diced
2½ cups (16 oz) green lentils, rinsed
2 cups vegetable broth
2 cups water

Vinaigrette:
½ cup extra-virgin olive oil
¼ cup balsamic vinegar
8 scallions, diced

In a large saucepan, heat 2 tablespoons of water. Sauté the onion, carrot, and red pepper over medium-low heat about 8 minutes.

Add the lentils, vegetable broth, and water. Turn the heat up to high until the liquid is boiling. Reduce the heat to a simmer, cover with the lid slightly ajar, and cook until the lentils are tender, 20 to 30 minutes. Uncover and, if needed, cook over high heat to evaporate any excess liquid in the bottom of the pan, about 2 minutes.

In a small mixing bowl, whisk together the olive oil, balsamic vinegar, and scallions. Add the vinaigrette to the lentils and toss.

Serve at room temperature.

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LENTILS ANOUK

1 package Trader Joes Steamed Lentils
5 shakes garlic powder
4 shakes onion powder
3 pinches Herbes de Provence
1 tablespoon dijon
1 bay leaf
dash of black pepper
salt to taste

Heat 2 tablespoons of water in a pan. Add the other ingredients. Heat until ready.

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RISOTTO WITH BEANS AND VEGGIES

1 medium onion, finely chopped
6-10 mushrooms, sliced
6 cups vegetable broth
2 cups arborio rice
1 large carrot, diced
1 teaspoon salt
1 15-ounce can kidney beans, drained and rinsed
2 cups fresh spinach, chopped
1 zucchini, grated
1 yellow squash, grated

In a large pan or pot, heat 2 tablespoons of water over medium-high heat. Add the onion and mushrooms and sauté about 5 minutes.

Add 3 cups of the vegetable broth, the rice, carrot, and salt. Reduce the heat to medium-low and gently simmer for about 10 minutes, stirring frequently.

Add the remaining 3 cups of vegetable broth, beans, zucchini, squash, and spinach. Gently simmer for about 20-30 minutes (sometimes more), continuing to stir, until the rice is done and the dish is creamy.

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Breakfast


AVOCADO TOAST

1 piece thick whole grain toast
½ ripe avocado
salt
pepper
crushed red pepper (chile flakes)
extra-virgin olive oil
lemon

Spread the avocado on the toast. Season with the salt, pepper, crushed red pepper, olive oil, and squeeze of lemon (all optional).

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BERRY BOWL

1 banana
1½ cups frozen berry mix (my favorite has strawberries, blueberries, blackberries, and raspberries)
¼ cup unsweetened almond milk
Granola (see below; takes about 1¼ hours)
Sliced banana, strawberries, blueberries

Blend the banana, frozen berry mix, and almond milk on high speed in a Vitamix blender until smooth. Pour into a bowl. Top with granola and sliced fruit.

Granola:
2 cups oats (old-fashioned works best)
1¼ cups sliced almonds
¾ cup unsweetened (or sweetened) coconut
1 teaspoon salt
¾ cup maple syrup
1 tablespoon brown rice syrup (optional)

Set the oven to 300° F. Pour the oats onto a baking sheet and bake for about 15 minutes, stirring once. In a large bowl, mix the almonds, coconut, and salt. Then mix in the toasted oats. In a small bowl, whisk the maple syrup and brown rice syrup; then add to the dry ingredients and stir. Cover the baking sheet with a piece of parchment paper. Pour the full mix onto the baking sheet and bake for another 25 minutes, stirring once. Allow to cool for about 30 minutes.

If doubling the granola, cooking times remain the same. If tripling, bake the oatmeal for 20 minutes and the full mix for 30 minutes.

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COFFEE CAKE

See below under desserts.

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OATMEAL (COLD)

1 cup rolled oats (“old-fashioned” are better than “quick”)
walnuts, sliced almonds, or pecans
1 banana, sliced
strawberries, sliced
blueberries
raisins or Trader Joe’s golden berry blend
almond milk

Pour in a large bowl. Wait 3 minutes. Eat.

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OATMEAL (HOT)

½ cup rolled oats
1 cup water
raisins and cinnamon or nuts and dried cranberries, to taste

Heat in a pan on low or medium-low, stirring constantly, until ready.

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PANCAKES

2 cups all-purpose flour
3 tablespoons sugar
1 tablespoon baking powder
salt
1½ cups unsweetened plain almond milk or soy milk
⅓ cup virgin coconut oil, melted
1 teaspoon pure vanilla extract
4 teaspoons vegetable oil

Preheat the oven to 250° F.

Whisk together the flour, sugar, baking powder, and 1 teaspoon salt in a medium bowl. Whisk together the almond/soy milk, coconut oil, and vanilla in a second medium bowl (don’t worry if the coconut oil clumps). Add the almond/soy milk mixture to the flour mixture and gently fold until just combined (it’s okay if there are lumps).

Heat a nonstick griddle or large nonstick skillet over medium-low heat. Add 1 teaspoon of the vegetable oil. Once the griddle is hot, add three ¼-cup mounds of batter, evenly spaced, and cook until the pancakes begin to bubble and are golden brown, 4 to 5 minutes. Carefully flip the pancakes and cook until the underside is golden brown and pancakes are cooked through, 3 to 4 minutes (adjust the heat as necessary for consistent browning).

Repeat with the remaining vegetable oil and batter. Transfer the cooked pancakes to the oven to keep warm. Serve with maple syrup or another topping.

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SCRUFFINS A LE ROI

1½ cups oat flour
¾ cup rolled oats
1 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
1 teaspoon lemon zest
½ cup plain nondairy yogurt
½ cup pure maple syrup
3-5 tablespoons nondairy milk
½ cup chopped strawberries (cut in pieces) or blueberries (can use frozen; see note)

Preheat oven to 350° F. Line a large baking sheet with parchment paper. In a large bowl, combine all dry ingredients (including zest). In a small bowl, whisk together the yogurt, maple syrup, and milk until well combined. Add wet mixture to the dry, folding through until just nicely combined. Add strawberries, and gently/quickly fold in so they don’t bleed too much color. Using a scoop, place mounds of the batter (about 3-4 tablespoons each) on your baking sheet. You should have about 9-10 scruffins.

Bake for 15-16 minutes, or until set (gently touch one in the center; it shouldn’t sink to the touch). Remove, let cool for a minute or two on the pan, and then transfer to a cooling rack to cool completely.

Berry note: If using frozen berries, baking time may be a little longer. Test, and give another minute or two if needed to set. With raspberries, the color will bleed a little more, but flavor is delicious.

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Desserts and cookies


BANANA CAKE

2 cups flour
1½ teaspoons baking soda
½ teaspoon salt
1 cup sugar
¼ cup vegetable oil
4 ripe bananas, mashed
¼ cup water
1 teaspoon vanilla

In a small bowl, combine the flour, baking soda, and salt.

In a large bowl, whisk together the sugar and oil. Add the bananas. Add the water and vanilla, stirring to combine. Add the flour mixture, stirring until just wet.

Pour into a lightly greased 9-inch square baking pan. Bake 40 to 45 minutes at 350° F.

I haven’t found a great homemade nondairy frosting yet. Duncan Hines has a good cream cheese frosting that’s vegan.

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COFFEE CAKE

12 tablespoons (¾ cup) unsalted nondairy butter, at room temperature
1½ cups granulated sugar
Egg replacer equivalent to 3 eggs
1½ teaspoons pure vanilla extract
1¼ cups vegan sour cream
2½ cups cake flour (not self-rising)
2 teaspoons baking powder
½ teaspoon baking soda
½ teaspoon kosher salt

Streusel:
¾ cup light brown sugar, packed
½ cup all-purpose flower
1½ teaspoons ground cinnamon
¼ teaspoon kosher salt
3 tablespoons cold unsalted nondairy butter, cut into pieces
¾ cup chopped walnuts (optional)

Grease and flour a 10-inch tube pan.

Cream the butter and sugar in the bowl of an electric mixer fitted with the paddle attachment for 4 to 5 minutes, until light. Add the egg replacer, vanilla, and sour cream. In a separate bowl, sift together the flour, baking powder, baking soda, and salt. With the mixer on low, add the flour mixture to the batter until just combined. Finish stirring with a spatula to be sure the batter is completely mixed.

For the streusel, place the brown sugar, flour, cinnamon, salt, and butter in a bowl and pinch together with your fingers until it forms a crumble. Mix in the walnuts, if desired.

Spoon half the batter into the pan and spread it out with a knife. Sprinkle with ¾ cup streusel. Spoon the rest of the batter in the pan, spread it out, and scatter the remaining streusel on top. Bake for 50 to 60 minutes at 350° F, until a cake tester comes out clean.

Let cool on a wire rack for at least 30 minutes. Carefully transfer the cake, streusel-side up, onto a serving plate.

Takes about 1 hour to put together, after the butter reaches room temperature.

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PEANUT BUTTER BALLS

1 stick vegan butter (such as Earth Balance), melted and cooled
1 teaspoon vanilla
2 cups creamy peanut butter
1 pound powdered sugar
4½ cups rice krispies cereal
1 pound semi-sweet chocolate chips, melted

Mix all ingredients except the chocolate in a large bowl. Roll into 1-inch balls. Dip each ball in melted chocolate and place on a cookie sheet topped with parchment paper. Let cool. Refrigerate.

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SALTED PEANUT CRUNCHIES (COOKIES)

½ cup vegan butter (such as Earth Balance)
½ cup vegan shortening
1 cup chunky peanut butter
1 cup sugar
1 cup brown sugar
2 eggs (use egg substitute)
2 cups all-purpose flour
1 teaspoon baking soda
½ teaspoon salt
1 cup chocolate bits
1 cup salted peanuts

In a blender, cream the butter, shortening, and peanut butter together in a blender. Gradually blend in the sugar. Add the egg substitute. Sift the flour, soda, and salt and then blend them in.

Stir in the chocolate bits and peanuts.

Form into cookies and place on greased cookie sheets. Bake at 325° F for about 15 minutes.

Makes about 2 dozen.

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Instant Pot recipes


BLACK BEAN CASSEROLE (INSTANT POT)

1 cups dry black beans, soaked overnight and then drained
1 cup brown rice
4 cups vegetable broth
1 5-ounce can tomato paste
½ teaspoon cumin
½ teaspoon paprika
½ teaspoon chili powder
¼ teaspoon garlic powder
¼ teaspoon onion powder
¼ teaspoon salt

Place all ingredients in the Instant Pot. Mix to combine. Secure the lid and set the Pressure Release to Sealing. Select the Pressure Cook setting at high pressure and set the cook time to 30 minutes. (It will take about 10-15 minutes to build pressure before counting down.) Let it naturally release (just let it sit) for 10 minutes and then switch the Pressure Release knob from Sealing to Venting to release any remaining steam.

Cooking time remains the same if doubling the recipe.

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RED CURRY LENTILS (INSTANT POT)

1½ cups dried brown or green lentils, rinsed
½ large onion, diced
1½ tablespoons red curry paste
1 tablespoon sugar
½ tablespoon garam masala
1 teaspoon curry powder
½ teaspoon ground turmeric
1 teaspoon garlic, pressed or minced
1 teaspoon ginger, minced
2-3 shakes cayenne pepper
2 cups water
1 14-ounce can tomato sauce
1 teaspoon salt
¾ cup coconut milk (added after the Instant Pot cooking)

Place all ingredients except the coconut milk in the Instant Pot. (Don’t stir; allowing the tomato paste to sit on top prevents it from blocking the Instant Pot’s heat sensor and burning.) Secure the lid and set the Pressure Release to Sealing. Select the Pressure Cook setting at high pressure for 15 minutes.

Let it naturally release (just let it sit) for 10 minutes, and then switch the Pressure Release knob from Sealing to Venting to release any remaining steam.

Stir in the coconut milk.

Serve over rice.

Cooking time remains the same if doubling the recipe.

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WEST AFRICAN SWEET POTATO PEANUT STEW (INSTANT POT)

1 large yellow onion, diced
6 cloves garlic, pressed or minced
2-inch piece of fresh ginger, minced
1 jalapeño pepper, seeded and minced
1½ teaspoons ground cumin
1 teaspoon ground coriander
1 teaspoon ground turmeric
½ teaspoon dried thyme
½ teaspoon freshly cracked black pepper
¼ teaspoon cayenne pepper
¼ teaspoon ground cinnamon
¼ teaspoon ground cloves
2 cups vegetable broth
1 pound sweet potatoes, peeled and cut into ¾-inch cubes
1½ teaspoons salt
½ cup natural (no sugar added) peanut butter
1 15-ounce can (or 1¾ cups cooked) chickpeas, drained and rinsed
1 28-ounce can crushed tomatoes
3 tablespoons tomato paste
4 cups kale, stems and midribs removed and sliced into strips
½ cup fresh cilantro, roughly chopped
1 tablespoon fresh lime juice

Combine the garlic, ginger, and jalapeño pepper in a small dish and set aside. Combine the cumin, coriander, turmeric, thyme, black pepper, cayenne pepper, cinnamon, and cloves in a small dish and set aside.

Select the Sauté setting on the Instant Pot and let the pot heat up for a few minutes. Add the water. Once the water is hot, add the onion. Cook until the onion is softened, 3 to 4 minutes.

Add the garlic, ginger, and jalapeño pepper. Cook for 1 minute, stirring frequently.

Add the cumin, coriander, turmeric, thyme, black pepper, cayenne pepper, cinnamon, and cloves. Stir in for 30 seconds.

Pour in the vegetable broth. Deglaze the pan by scraping along the bottom with a wooden spoon.

Add the sweet potatoes, salt, peanut butter, and chickpeas. Stir to combine. Select the Cancel setting.

Pour the crushed tomatoes and tomato paste on top. Don’t stir. Allowing the tomatoes and paste to sit on top prevents the tomatoes from blocking the Instant Pot’s heat sensor and burning.

Secure the lid and set the Pressure Release to Sealing. Select the Pressure Cook setting at high pressure and set the cook time to 5 minutes. Once the 5-minute timer has completed, allow a natural pressure release.

Open the pot and stir in the kale. Select the Sauté setting and cook until the greens are wilted and cooked through, 2 to 4 minutes. Select the Cancel setting.

Stir in the cilantro and lime juice.

Serve over couscous or rice.

If desired, garnish with roasted peanuts and additional chopped cilantro.

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Pasta dishes


RED PASTA SAUCE

½ white or yellow onion, diced
1 clove garlic, pressed or minced
2 14-ounce cans diced tomatoes, with their juice
1 tablespoon sugar
1 teaspoon salt

Heat 2 tablespoons of water in a pan. Add the onion and garlic and sauté until tender.

Add the diced tomatoes, sugar, and salt. Bring to a boil; then simmer 20-25 minutes.

Use a hand mixer to puree.

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PASTA WITH KALAMATA OLIVES, TOMATO, AND BROCCOLI

3 cloves garlic, pressed or minced
¾ teaspoon dried red pepper flakes
2 28-ounce cans whole tomatoes, drained and coarsely chopped (or torn)
25-30 kalamata olives, pitted and quartered lengthwise
2 pounds broccoli, cut into small florets with stems peeled and diced
1 pound pasta — spirals, penne, or rigatoni

Boil the broccoli for 3-5 minutes, until tender, and drain.

Heat 2 tablespoons of water over low heat in a large skillet. Add the garlic and chili flakes and sauté for 1-2 minutes. Add the tomatoes and olives, increase the heat to medium or medium-high, and simmer about 10 minutes, until the sauce is reduced.

Meanwhile, cook the pasta until tender. Add the broccoli to the pasta for the last 15 seconds of cooking (to reheat it); then drain the mixture well.

Toss the pasta-broccoli mixture and sauce together in a warm bowl and serve hot.

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SESAME NOODLES

1 pound spaghetti
4 tablespoons sesame oil
½ cup natural-style smooth peanut butter
⅓ cup tamari soy sauce (or regular soy sauce)
3 tablespoons Chinese rice wine (or sherry)
1½ tablespoons rice vinegar (or other vinegar)
1 tablespoon vegetable oil
1 tablespoon firmly packed light brown sugar
3 cloves garlic, pressed or minced
½ teaspoon dried red pepper flakes
4 scallions, thinly sliced

Cook the spaghetti until tender. Drain, rinse under cold water, and drain again. With your hands, toss the noodles with 2 tablespoons of the sesame oil in a serving bowl. Cover and chill until ready to combine with the peanut sauce.

In a mixing bowl, combine the remaining 2 tablespoons sesame oil with all of the other ingredients except the scallions. Beat until well mixed.

Gently toss the noodles with the sauce and the scallions.

Serve at room temperature.

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TEX-MEX PASTA

2 or 3 cloves garlic, pressed or minced
1 medium red onion, coarsely chopped
1 teaspoon chili powder
1 teaspoon dried oregano
1 16-ounce container firm tofu, drained and cut into bite-size (½-inch) cubes
1 10-ounce container fresh baby spinach (or 2 bunches fresh spinach, chopped)
1 15-ounce can corn (or 8 ounces frozen), drained and rinsed
1 24-ounce jar mild or medium-hot salsa
1 15-ounce can pitted black olives, drained and quartered lengthwise
1 cup nondairy sour cream
1 pound pasta — spirals, penne, or rigatoni

Combine the chili powder and oregano in a small dish and set aside.

In a pot or high-walled skillet, heat 2 tablespoons of water over medium-high heat. Add the onion and garlic and sauté 3-5 minutes, until tender.

Stir in the chili powder and oregano. Then immediately add the tofu. Stir and sauté 5 minutes.

Add the corn and spinach and sauté about 5 minutes, until the spinach is wilted and almost all the moisture is gone.

Stir in the salsa and olives, turn down the heat, and sauté 5 minutes.

Turn off the heat and add the sour cream. Stir until the sauce is well blended.

Meanwhile, cook the pasta until tender and drain well.

Toss the pasta and sauce together and serve hot.

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Salads


CAESAR SALAD

2 tablespoons almond meal
3 tablespoons nutritional yeast
3 cloves garlic, pressed or minced
3 tablespoons Dijon mustard
3 tablespoons fresh lemon juice (1 large lemon)
2 tablespoons soy sauce
2 heads romaine lettuce, chopped or torn, washed, and spun dry

Put the almond meal, nutritional yeast, garlic, and mustard into a 12-ounce jar. Stir with a fork to make a paste. Add the lemon juice, soy sauce, and 1 tablespoon of water. Stir again with the fork. Then close the jar tightly and shake vigorously to mix.

Put the lettuce in a large bowl. Shake the dressing, and then pour about half of it over the lettuce. Toss, taste, and continue to add in dressing until the salad is dressed the way you like it.

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CURRIED RICE SALAD

2½-3 cups cold cooked long-grain brown rice (made from 1 cup rice boiled in 2 cups water)
½ cup golden raisins
1 red-skinned apple, cut into ½-inch dice
⅓ cup chopped dry roasted peanuts
1 cup thawed frozen peas
3 scallions, thinly sliced
10 snow peas, cut in half diagonally

Dressing:
3 tablespoons fresh lemon juice (1 large lemon)
1 teaspoon minced fresh ginger
2 cloves garlic, pressed or minced
2 teaspoons curry powder
½ teaspoon salt
¼ cup extra-virgin olive oil

Combine the rice, raisins, apple, peanuts, peas, scallions, and snow peas in a large bowl and toss well.

Combine all the dressing ingredients in a jar with a tight-fitting lid and shake vigorously. Pour the dressing on the salad and toss to coat well.

Chill at least 1 hour or up to 8 hours. Bring to room temperature before serving.

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FIESTA QUINOA SALAD

1 cup quinoa
2 cups vegetable broth
1 red bell pepper, roasted and chopped
1 15-ounce can black beans, drained and rinsed
1 15-ounce can corn (or 8 ounces frozen corn), drained
3 scallions, diced
½ cup chopped cilantro

Dressing:
juice of 3 limes
2 tablespoons extra-virgin olive oil
1 teaspoon ground cumin
½ teaspoon salt
¼ teaspoon black pepper
⅛ teaspoon cayenne pepper

Put the quinoa and broth in a medium pot or saucepan. Bring to a boil. Cover, reduce the heat, and simmer for 15 minutes or until tender.

Chop the red bell pepper. Then roast in an oven at 375° F for about 20 minutes, stirring every 5-7 minutes.

In a large bowl, mix together the quinoa, pepper, beans, corn, scallions, and cilantro.

In a small bowl, whisk together the dressing ingredients. Pour over the quinoa mixture and stir in.

Cover and chill for at least 30 minutes to let the flavors set.

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FARRO SALAD WITH TOMATOES AND HERBS

2 cups farro
4 cups water
10 ounces cherry or grape tomatoes, quartered
½ sweet onion, finely chopped
¼ cup chives, diced
¼ cup fresh parsley, finely chopped

Dressing:
½ cup extra-virgin olive oil
¼ cup balsamic vinegar
1 large clove garlic, pressed or minced
salt to taste

Rinse the farro in a strainer. Combine the farro and water in a medium saucepan. Bring to a boil over high heat. Cover, reduce the heat to medium-low or low, and simmer 15-20 minutes until the farro is tender. Drain well and then transfer to a large bowl.

Add the tomatoes, onion, chives, and parsley to the farro and toss.

In a small bowl, whisk together the dressing ingredients. Pour over the salad and stir in.

Serve at room temperature.

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PANZANELLA (BREAD SALAD)

3 tablespoons extra-virgin olive oil
1 small French bread or boule, cut into 1-inch cubes (6 cups)
1 teaspoon salt
2 large ripe tomatoes, cut into 1-inch cubes
1 hothouse cucumber, sliced ½-inch thick
1 red bell pepper, seeded and cut into 1-inch cubes
1 yellow bell pepper, seeded and cut into 1-inch cubes
¼ red onion, thinly sliced
20 large basil leaves, coarsely chopped
3 tablespoons capers, drained

Vinaigrette:
1 teaspoon finely minced garlic
½ teaspoon Dijon mustard
3 tablespoons champagne vinegar
½ cup extra-virgin olive oil
½ teaspoon salt
¼ teaspoon freshly ground black pepper

Heat the oil in a large sauté pan. Add the bread and salt. Cook over low to medium heat, tossing frequently, for 10 minutes, or until nicely browned. Add more oil as needed.

For the vinaigrette, whisk together the ingredients.

In a large bowl, mix the tomatoes, cucumber, red pepper, yellow pepper, red onion, basil, and capers. Add the bread cubes and toss with the vinaigrette. Season liberally with salt and pepper. Serve, or allow the salad to sit for about half an hour for the flavors to blend.

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POTATO SALAD

2 pounds red potatoes (7 or so medium potatoes)
1 cup celery, finely chopped
¼ cup green onions, thinly sliced

Dressing:
½ cup vegan sour cream
1 cup vegan mayonnaise
¾ teaspoon dijon mustard
1 teaspoon celery seed

Pierce potatoes and cover with cold water (in a pan). Bring to a boil and then add 2 teaspoons salt to the water. Check at about 20 minutes. A cake tester should go through the potato, but it shouldn’t be too soft. Let cool on a cake rack. Then peel and cut into cubes.

Whisk together the dressing ingredients in a small bowl.

Mix the potatoes with the dressing, celery, and onions. Set about 5-6 hours.

Preparation takes about 2 hours.

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WINTER POTATO SALAD

2 pounds red or gold potatoes, cut into bite-size (½-inch) cubes
½ cup fresh dill, chopped
½ cup extra-virgin olive oil
3 to 5 tablespoons red wine vinegar
1 medium sweet onion, thinly sliced
2 cups arugula, chopped
2 cups spinach, chopped
2 cups leaf or romaine lettuce, chopped

In a large pot, bring water to a boil. Add the potatoes and cook, uncovered, until tender when pierced by a fork, about 12 minutes.

In a small bowl, combine the dill, olive oil, and vinegar. Season with salt and pepper to taste. Whisk until well combined.

In a large serving bowl, combine the potatoes with the dressing and toss well.

Just before serving, add the onion, arugula, spinach, and lettuce. Toss to combine.

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Sandwiches and burgers


CURRIED TOFU SANDWICH SPREAD

1 14-ounce package extra-firm tofu
6 tablespoons veggie mayonnaise
1½ teaspoons curry powder
3 tablespoons raisins
2 celery ribs, finely diced
2 small carrots, grated (or finely diced)
½ teaspoon salt

Drain the tofu of water. Then place it in a cotton kitchen towel and squeeze over the sink to release the remaining water. Put the tofu in a bowl and mash it with a fork until its texture resembles coarse bread crumbs.

Stir in all the remaining ingredients.

Cover and chill at least 1 hour so the flavors can develop.

It’s particularly good on toasted bread.

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PORTABELLA MUSHROOM SANDWICH

4 portabella mushroom caps
4 tablespoons tamari soy sauce
2 tablespoon toasted sesame oil
2 tablespoon canola oil
2 clove garlic, pressed or minced

Combine the marinade ingredients in a large bowl. Stir. Combine the mushroom caps and the marinade in a gallon ziploc bag. Let sit for one or two hours. Then transfer the caps and marinade to a baking dish and bake at 350° F for about 20 minutes.

Makes an excellent sandwich.

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REUBEN SANDWICH

2 slices rye bread
Vegan thousand island salad dressing (Organicville is good)
Tempe strips (smoky flavored works well)
Vegan mozzarella slices or shreds
Sauerkraut

Spread some thousand island dressing on each slice of bread. Add tempe and mozzarella shreds on one piece. Bake in an oven at 450° F for about 5 minutes. Add some sauerkraut.

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VEGGIE BURGERS 1

1 cup carrots, cut in discs
½ cup red bell pepper, chopped
1 medium-large clove garlic
2 14-ounce cans chickpeas, rinsed and drained
½ cup nutritional yeast
1 tablespoon tomato paste (can substitute ketchup)
1 teaspoon salt
1 teaspoon red wine vinegar
½ teaspoon dijon mustard
1 teaspoon fresh thyme or rosemary leaves
1 cup rolled oats

In a food processor, add the carrots, bell pepper, and garlic and pulse until finely chopped. Add the remaining ingredients except rolled oats and process. Stop the processor a few times and scrape down, and continue to process until smooth. Add the rolled oats and pulse through. Place the mixture in the refrigerator to chill for about 30 minutes.

To shape the patties, take out scoops of the mixture and form patties in your hands. Makes 6-8 patties.

Bake at 400° F for about 20 minutes, flipping halfway through. Or cook in a skillet for about 15 minutes, flipping halfway through.

Serve on buns, or in tortillas or pitas, with fixings of choice.

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VEGGIE BURGERS 2

1 clove garlic, pressed or minced
1 cup onion, chopped finely
1½ cups zucchini, grated on the largest setting of a box grater (or julienned on a mandolin)
½ cup pumpkin seeds, raw or toasted
¾ teaspoon salt
Black pepper to taste
1½ cups cooked chickpeas (½ heaping cup dry). Or 1 14-ounce can.
1 cup cooked quinoa (⅓ cup dry)
2 tablespoons dijon mustard
1 tablespoon fresh lemon juice (½ medium lemon)
2 tablespoons fresh dill, chopped
1 tablespoon fresh oregano, chopped
1 teaspoon paprika

To prepare the chickpeas: Soak the beans overnight. In the morning, rinse them and discard soak water. Place beans in a pot with enough water to submerge them by several inches. Heat to a boil, reduce to a simmer, and cook for 45 minutes to an hour, or until the beans are tender. Drain. Can store in the refrigerator for up to three days.

To prepare the quinoa: Rinse quinoa in a sieve. Add to a small pot and add 2/3 cups water and a pinch of salt. Bring to a boil and reduce to a simmer. Cook, with a lid slightly ajar on the pot, until the water is absorbed and you can see the thin “ribs” of the quinoa becoming detached from the grain. Fluff, cover, and let sit for a few moments. Can store in the refrigerator for up to three or four days.

Heat 2 tablespoons of water in a medium sauce pan. Sauté the onion and garlic until tender. Add zucchini, and continue to sauté until the zucchini is cooked through and the onion is translucent. Season to taste with salt and pepper. Set aside.

Grind the pumpkin seeds, salt, and pepper in a food processor until they’re broken into a fine meal.

Add the quinoa, chickpeas, dijon mustard, lemon, dill, paprika, and oregano to the mixture. Pulse to combine a few times. Then run the motor to continue mixing the mixture. You may need to stop it a few times and scrape the sides of the processor. You want the beans to be broken down and for the mixture to hold together well, but you don’t want to process so extensively that the mix has no more texture. Add a little water to the mixture if needed.

Transfer the mixture to a mixing bowl and add the zucchini, onion, and garlic.

Shape the mixture into six patties. Bake in an oven set at 375° F for 25 minutes, flipping once halfway through.

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Smoothies


FRUIT AND GREENS SMOOTHIE

1 banana
1 cup frozen mangoes
1 cup frozen strawberries or blueberries
1 cup kale or mixed greens, tightly packed
1 cup nondairy milk (or water or coconut water)

Blend (ideally with a powerful blender such as a Vitamix) and serve.

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Snacks


QUICK AND EASY SNACKS

  • Apple with peanut butter or almond butter
  • Avocado toast
  • Banana
  • Brown rice cake (or bread) with hummus and broccoli sprouts
  • Kale: steamed, with Ume Plum (umeboshi) vinegar
  • Nuts: handful of walnuts, pecans, almonds, or cashews
  • Potato or sweet potato, microwaved
  • Rice, beans, and salsa
  • Smoothie

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Soups, stews, chilis


BLACK BEAN CHILI

2 yellow onions, diced
6 cloves garlic, pressed or minced
¼ teaspoon crushed red pepper flakes
1 tablespoon chili powder
1 tablespoon ground cumin
4 15-ounce cans black beans, drained and rinsed
2 14-ounce cans diced tomatoes (not drained)
3 cups water
3 tablespoons tomato paste
1 tablespoon tamari soy sauce
1 tablespoon red wine vinegar
¾ teaspoon salt
1 teaspoon dried oregano
1 bay leaf

Combine the onions, garlic, and red pepper flakes in a small dish and set aside. Combine the chili powder and cumin in a small dish and set aside.

In a large pot, heat 2 tablespoons of water over medium heat. Add the onions, garlic, and red pepper flakes and cook 1 minute. Add the chili powder and cumin and cook 2 minutes, stirring often.

Stir in all the remaining ingredients. Bring to a boil. Reduce the heat to a lively simmer and cook about 30-60 minutes, until the chili is thick but not pasty.

Remove the bay leaf and serve.

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CATALONIAN STEW

1 medium yellow onion, diced
1 red or yellow or green pepper, diced
2 cloves garlic, pressed or minced
¾ teaspoon cumin
1 teaspoon paprika
½ teaspoon smoked paprika
1 bay leaf
½ 14.5-ounce can diced tomatoes, not drained (or 1 large tomato, diced small)
1 pound (about 3 medium-sized) gold potatoes, cut into bite-size (½-inch) cubes
5 cups vegetable broth
1 15-ounce can chickpeas, drained and rinsed
1 medium bunch swiss chard or lacinato kale, ribs removed, chopped
salt to taste

Combine the garlic, cumin, paprika, smoked paprika, and bay leaf in a small dish and set aside.

In a large pot, heat 2 tablespoons of water over medium heat for 2 minutes. Add the onion and pepper and sauté for 10 minutes. If needed, add additional water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan.

Add the garlic, cumin, paprika, smoked paprika, and bay leaf and cook for 1 minute, stirring regularly.

Add the diced tomato and cook for 3 minutes, stirring regularly.

Add the potatoes, vegetable broth, and chickpeas. Bring to a boil over high heat. Reduce the heat to medium and cook, covered, for 20 minutes, or until the potatoes are tender.

Remove the bay leaf.

Add the chard or kale, season with salt (if desired), and cook, covered, until the greens wilt, about 5 minutes.

Wait 30 minutes or more before serving.

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CURRIED VEGGIE STEW

2 yellow onions, roughly chopped
2 stalks celery, finely diced
2 carrots, cut into ½-inch slices
4 cloves garlic, pressed or minced
2 tablespoons flour
1½ pounds red or gold red potatoes, cut into bite-size (½-inch) cubes
3 cups vegetable broth
3 tablespoons curry powder
2-inch piece of fresh ginger, minced
⅓ cup full-fat coconut milk
florets from 1 medium head of cauliflower (about 3 cups)
florets from 1 medium head of broccoli (about 3 cups)

In a large pot, heat 2 tablespoons of water over medium-high heat. Add the onions, celery, and carrots and sauté about 10 minutes, until the onions are soft.

Reduce the heat to medium. Add the garlic and sauté 2 minutes.

Sprinkle on the flour and sauté 1-2 minutes.

Add the potatoes, vegetable broth, curry powder, ginger, and coconut milk. Bring to a boil. Cover, reduce the heat, and simmer for about 15 minutes, stirring occasionally, until the potatoes are tender when pierced with a fork.

Add the cauliflower and broccoli. Continue to simmer for 10-15 minutes, stirring occasionally, until the cauliflower and broccoli are tender.

Serve over brown rice.

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ITALIAN BEAN AND FARRO SOUP

1 medium onion, chopped
1 medium carrot, chopped
1 stalk celery, chopped
⅓ cup loosely packed fresh flat-leaf parsley, chopped
2 teaspoons finely chopped fresh basil
1 clove garlic, pressed or minced
½ teaspoon salt
1 14.5-ounce can diced tomatoes (not drained)
4 cups vegetable broth
½ cup farro
1 15-ounce can cannellini (or other white) beans, drained and rinsed
¼ cup orzo (optional)

In a large pot, heat 2 tablespoons of water over medium-high heat, about 2 minutes. Add the onion, carrot, celery, parsley, basil, garlic, and salt. Cook, stirring often, until the onion and carrot begin to soften, about 5 minutes.

Add the tomatoes and broth. Bring to a boil. Add the farro and beans. Add salt and black pepper to taste.

When the soup returns to a boil, reduce the heat and simmer, stirring occasionally, until the farro is tender, 30 to 35 minutes. Add the orzo when there are 10-15 minutes left.

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MOROCCAN RED LENTIL SOUP

2 medium yellow onions, diced
2 medium carrots, diced
2 large cloves garlic, pressed or minced
1 teaspoon ground coriander
1½ teaspoons ground cumin
¾ teaspoon ground turmeric
¼ or ½ teaspoon smoked paprika
¾ teaspoon ground cinnamon
¾ teaspoon ground ginger
6 cups vegetable broth
1½ 14-ounce cans crushed tomatoes
1½ cups red lentils, rinsed
⅓ cup chopped parsley
⅓ cup chopped cilantro
2 tablespoons fresh lemon juice (1 medium lemon)

Combine the coriander, cumin, turmeric, smoked paprika, cinnamon, and ground ginger in a small dish and set aside.

In a large pot, heat 2 tablespoons of water over medium-high heat for about 2 minutes. Add the onion, carrot, and garlic. Sauté until the onions are softened and translucent, about 5 minutes.

Add the coriander, cumin, turmeric, smoked paprika, cinnamon, and ground ginger. Sauté for 1 to 2 minutes.

Add the vegetable broth, crushed tomatoes, and lentils. Bring to a boil. Cover and reduce the heat. Simmer for 30 minutes or until the lentils are fully cooked.

Add the parsley, cilantro, and lemon juice and stir to combine. Season with the salt and pepper to taste.

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RED LENTIL ALMOND STEW

1 large yellow onion, diced
2 medium carrots, diced
4 cloves garlic, pressed or minced
2-inch piece of fresh ginger, minced
½ jalapeño pepper, seeded and minced
1 teaspoon ground turmeric
1 tablespoon curry powder
1 teaspoon ground cumin
1 teaspoon garam masala
½ teaspoon ground coriander
¼ teaspoon cayenne pepper
1½ teaspoons salt
½ teaspoon freshly cracked black pepper
1½ cups water
1 cup red lentils, rinsed
1 13.5-ounce can full-fat coconut milk
3 tablespoons natural (no sugar added) almond butter
1 14.5-ounce can diced tomatoes, not drained (or 2 medium tomatoes, diced)
1 tablespoon fresh lemon juice (½ medium lemon)
½ cup fresh cilantro, roughly chopped

Combine the garlic, ginger, and jalapeño pepper in a small dish and set aside. Combine the turmeric, curry powder, cumin, garam masala, coriander, cayenne pepper, black pepper, and salt in a small dish and set aside.

In a large pot, heat 2 tablespoons water over medium-high heat for about 2 minutes. Add the onion and carrots. Cook, stirring occasionally, until the onion is softened, about 5 minutes.

Add the garlic, ginger, and jalapeño pepper. Cook for 1½ minutes, stirring frequently.

Add the turmeric, curry powder, cumin, garam masala, coriander, cayenne pepper, black pepper, and salt. Add 2 tablespoons of water to prevent burning, if needed. Stir in for 30 seconds.

Add the water, red lentils, coconut milk, almond butter, and tomatoes. Stir to combine.

Turn the heat to high and bring to a boil. Lower the heat and cook at a mild simmer for 20-30 minutes, stirring frequently.

Turn off the heat and stir in the lemon juice and cilantro.

Serve with pita bread (cut into triangles) or over basmati rice.

Note to self: Total time if doubling is about 2 hours.

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SOUTHWESTERN WHITE BEAN STEW

1½ cups vegetable broth
1 yellow onion, diced
2 cloves garlic, pressed or minced
1 cup (about 6 ounces) corn kernels
3 15-ounce cans cannellini (or other white) beans, drained and rinsed
1 14.5-ounce can diced tomatoes, not drained (or 2 tomatoes, chopped)
1 4-ounce can chopped green chilies
1 teaspoon chili powder
½ teaspoon ground cumin
¼ teaspoon smoked paprika
⅛ teaspoon cayenne pepper
1 medium bunch swiss chard or lacinato kale, ribs removed, chopped (or spinach)

Place ½ cup of the broth in a large pot. Add the onion and garlic. Cook, stirring occasionally, for 10 minutes, until onion is soft.

Add the corn, beans, tomatoes, chilies, seasonings, and the rest of the broth. Mix well. Bring to a boil, cover partially, and simmer over low heat for 15 minutes, stirring occasionally.

Add the kale or chard and cook for an additional 10 minutes (only 3 minutes if using spinach).

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WEST AFRICAN SWEET POTATO PEANUT STEW

1 medium yellow onion, diced
4 large cloves garlic, pressed or minced
2-inch piece of fresh ginger, minced
1 teaspoon ground turmeric
¼ teaspoon salt
4 cups vegetable broth
2 cups water
2 pounds sweet potatoes, peeled and cut into bite-size (½-inch) cubes
6 ounces tomato paste
¾ cup natural (no sugar added) peanut butter
1 15-ounce can chickpeas, drained (or 1 pound gold potatoes, cubed)
1 teaspoon paprika
1 teaspoon ground cumin
½ teaspoon salt
3 cups spinach, sliced into strips
½ cup cilantro, chopped
½ cup green onion, chopped

Combine the garlic and ginger in a small dish and set aside. Combine the turmeric and salt in a small dish and set aside. Mix together the tomato paste and peanut butter in a small bowl and set aside. Combine the paprika, cumin, and salt in a small dish and set aside.

In a large pot, heat the water on medium heat. Add the onion and cook 2 minutes, until it is translucent. Stir in the garlic and ginger. Stir in the turmeric and salt so they coat the vegetables. Cook 2-3 minutes on low-medium.

Add the 4 cups of broth and 2 cups of water. Bring to a boil. Add the sweet potato and cook until they’re soft, about 10 minutes.

Add the peanut butter and tomato paste mixture and stir until it’s completely dissolved. Stir in the chickpeas (or potatoes). Stir in the paprika, cumin, and salt. Simmer on low heat for 15 minutes. The soup will thicken.

Stir in the 3 cups of spinach.

Serve in soup bowls. Top with cilantro and green onion, if desired.

Note to self: If doubling, use our largest pot.

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WEST AFRICAN SWEET POTATO HOT-PEPPER STEW

4 cloves garlic, pressed or minced
2-inch piece of fresh ginger, minced
2 teaspoons ground turmeric
2 tablespoons tomato paste
1 jalapeño pepper (or habanero or scotch bonnet), pierced all over with a knife
1 14.5-ounce can diced tomatoes (not drained)
3 cups water
Salt
1½ pounds sweet potatoes, peeled and cut into bite-size (½-inch) pieces
1 pound gold potatoes, cut into ½-inch pieces
1 13-ounce can full-fat coconut milk
4 cups hearty greens, such as lacinato kale or collards, tough stems removed and cut into short thin strips
¼ cup fresh basil leaves
¼ cup fresh cilantro leaves
1 lime, sliced into wedges for squeezing

Combine the garlic, ginger, and turmeric in a small dish and set aside.

In a medium pot, heat 2 tablespoons of water over low-medium heat for 2 minutes. Add the garlic, ginger, and turmeric and sauté until softened and fragrant, about 2 minutes.

Add the tomato paste and cook, stirring constantly, for 2 minutes or until it begins to stick to the bottom of the pan.

Add the jalapeño pepper. Add the diced tomatoes. Stir to combine the ingredients and dissolve the tomato paste.

Add the 3 cups water. Bring to a boil. Season with salt.

Add the sweet potatoes, reduce the heat, and simmer until they are just beginning to soften, about 10 minutes.

Add the potatoes. Simmer until both the sweet potatoes and the potatoes are tender but hold their shape and the liquid is slightly reduced and thickened, 15 to 18 minutes.

Stir in the coconut milk, season with salt, and simmer for 10 minutes.

Add the greens and cook until tender, 2 to 5 minutes.

Remove the jalapeño pepper. Ladle the curry into bowls. Top with basil, cilantro, and lime juice if desired.

Note to self: Total time if doubling is about 2 hours.

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Spreads and dips


BLACK OLIVE SPREAD

2 plump garlic cloves, pressed or minced
1 teaspoon fresh thyme leaves
2 tablespoons capers, drained and rinsed
2 tablespoons extra-virgin olive oil
1 tablespoon rum
2 cups kalamata olives (pitted)

Blend all ingredients except the olives in a food processor. Add the olives little by little and pulse about 10 times. The mixture should be fairly coarse.

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SHIRO

(Eritrean Ground-Chickpea Stew)

½ cup canola oil
1 large red onion, finely diced
10-12 cloves garlic, pressed or minced
2 tablespoons berbere spice mix
½ teaspoon salt
1 14-ounce can diced tomatoes, pureed in a blender
½ cup chickpea flour
2 cups water

Sift the chickpea flour into a small bowl and set aside. (This helps prevent clumping.)

In a large pot, heat the canola oil over medium-low heat for 2 minutes. Add the onion, garlic, berbere spice mix, and salt. Stir to combine. Cover and cook for about 5 minutes.

Add the tomatoes and stir.

Increase the heat to high. When the mixture reaches a boil, reduce the heat to low and whisk in the chickpea flour. The mixture will be quite thick, like peanut butter. While stirring, slowly pour in the 2 cups of water. Continue to stir until the mixture becomes smooth.

Increase the heat to medium-high to bring the mixture to a boil. Reduce the heat to low and simmer for about 5 minutes. Season with salt to taste.

Serve over quinoa or rice or with baguette slices.

Note to self: A good brand of berbere spice mix is Spice House, available online.

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WHITE BEAN DIP

1 15-ounce can cannellini beans, drained and rinsed
¼ cup (loosely packed) fresh flat-leaf parsley leaves
2 tablespoons fresh lemon juice (1 medium lemon)
1 clove garlic
½ teaspoon salt
¼ teaspoon black pepper (optional)
⅓ cup extra-virgin olive oil

Combine the beans, parsley, lemon juice, garlic, salt, and pepper in a food processor. Pulse on and off until the mixture is coarsely chopped. With the machine running, gradually mix in the olive oil until the mixture is creamy.

Serve as a dip with pita chips or as a bruschetta topping.

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Tofu dishes


THAI-STYLE TOFU

2 tablespoons tamari soy sauce
1 tablespoon toasted sesame oil
1 tablespoon canola oil
1 clove garlic, pressed or minced
1 pound firm or extra-firm tofu, drained and cut into ¾-inch cubes
1 red bell pepper, cut into thin 2-inch strips (optional)

Combine the marinade ingredients in a large bowl. Using a rubber spatula, gently fold in the tofu and red pepper to coat them evenly with the marinade. Let sit 30 minutes at room temperature, or up to 8 hours chilled. Toss occasionally.

Place the tofu mixture and any remaining marinade in a large shallow baking dish so that the tofu rests in one layer. Bake, uncovered, 12-15 minutes at 450° F, tossing once with a spatula after about 6 minutes.

Serve with brown rice.

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TOFU SCRAMBLE

1 yellow onion, diced
1 large carrot, diced
1 15-ounce can cannellini (or other white) beans, drained and rinsed
1 cup frozen corn
1 pound extra-firm or firm tofu, drained and cut into very small cubes
1 teaspoon turmeric
1 teaspoon cumin
2 tablespoons soy sauce
3 scallions, sliced

Combine the turmeric, cumin, soy sauce, and 2 tablespoons of water in a small dish. Whisk and set aside.

In a large pan or pot, heat 2 tablespoons of water over medium heat for about 2 minutes. Add the onion and carrot and sauté until tender, about 10 minutes.

Add the beans and corn and sauté for 5 minutes.

Add the tofu, seasoning mixture, and scallions. Sauté until the liquid is evaporated.

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Veggie bowls


BOWL INGREDIENTS

Brown rice or quinoa
Beans (black, pinto, cannellini, chickpeas, kidney)
Tomatoes, diced
Corn
Black olives, quartered or halved
Lettuce, roughly chopped
Avocado
Cilantro, finely chopped

PEANUT DRESSING

¼ cup natural (no sugar added) peanut butter
1 teaspoon sesame oil
¼ cup rice vinegar
3 tablespoons soy sauce
¼ cup water
1 to 2 tablespoons siracha

Combine all dressing ingredients in a small mixing bowl and whisk.

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Veggies


BRUSSELS SPROUTS

Brussels sprouts, stems removed and sliced in half
Extra-virgin olive oil
Salt

Place the brussels sprouts in a walled baking sheet. Add olive oil and salt and mix.

Heat in an oven at 375° F for 20-25 minutes, stirring every 5-7 minutes.

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ETHIOPIAN CABBAGE

¼ cup extra-virgin olive oil
1 medium yellow onion, diced
1½ pounds red or gold potatoes, chopped into bite-size (½-inch) cubes
4 carrots, diced
¾ head of cabbage (all but the core), sliced
½ teaspoon ground black pepper
¼ teaspoon ground turmeric
¼ teaspoon paprika
¼ teaspoon nutmeg (mace)
¼ teaspoon allspice
⅛ teaspoon cardamom
salt to taste

Combine the black pepper, turmeric, paprika, nutmeg, allspice, and cardamom in a small dish and set aside.

In a large pot, heat the olive oil over medium heat until warm, about 2 minutes. Add the onion and potatoes and cook, stirring regularly, for 5 minutes, or until the onions are translucent.

Add the carrots and cabbage and cook, stirring regularly, for 15-20 minutes, until the cabbage shrinks down and the carrots become softer.

Slightly increase the heat and cook for another 8-10 minutes, stirring regularly. The mixture should become a bit pasty and have a sweet aroma.

Stir in the spices and add salt if desired. Turn the heat down to low. Warm through for 2-3 minutes.

Note to self: If doubling, make it in two separate batches. Two heads of sliced cabbage is too much for one pot.

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CAULIFLOWER

1 whole head of garlic, cloves separated but not peeled
1 large head of cauliflower, trimmed and cut into large florets
extra-virgin olive oil
salt
¼ cup minced fresh parsley
3 tablespoons pine nuts, toasted
2 tablespoons fresh lemon juice (1 medium lemon)

Bring a small pot of water to a boil and add the garlic cloves. Boil for 15 seconds. Drain, peel, and cut off any brown parts. Cut the largest cloves in half lengthwise.

On a sheet pan, toss the cauliflower with the garlic, 3 tablsespoons of olive oil, 2 teaspoons salt, and 1 teaspoon pepper (optional). Spread the mixture out in a single layer. Roast at 450° F for 20 to 25 minutes, tossing twice, until the cauliflower is tender and the garlic is lightly browned.

Scrape the cauliflower into a large bowl with the garlic and pan juices. Add 1½ tablespoons olive oil, the parsley, pine nuts, lemon juice, and ½ teaspoon of salt. Toss well. Serve hot or warm.

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BAKED POTATO

One or more russet potatoes

Wash with a vegetable brush. Poke a few holes with a fork. Bake in an oven at 425° F, on a sheet of aluminum foil, for 45-60 minutes. Flip every 20 minutes or so.

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SPINACH

Extra-virgin olive oil
Garlic, pressed or minced
Fresh spinach, washed

Heat the olive oil over low heat in a large skillet. Add the garlic and sauté for 2-3 minutes. Add the spinach and heat until tender, about 10 minutes depending on the amount, turning regularly with tongs.

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SWEET POTATO

One or more sweet potatoes

Wash with a vegetable brush. Poke a few holes with a fork. Bake in an oven at 400° F, on a sheet of aluminum foil, for 45-60 minutes.

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GRILLED VEGGIES

3 zucchini
1 yellow pepper
1 red pepper
2-3 portabella mushrooms
extra-virgin olive oil
salt

Cut the vegetables into thickish slices. Grease 2-3 baking sheets (depending on how many will fit in your oven at once) with olive oil and arrange the veggies. Top the veggies with olive oil and salt. Bake at 350° F for 55 minutes, until the veggies are tender.

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ROASTED VEGGIE MEDLEY

Brussels sprouts, stems removed and sliced in half
Red or gold potatoes, cut into bite-size (½-inch) cubes
Carrots, sliced into 1-inch pieces
Extra-virgin olive oil
Salt

Place the veggies in a walled baking sheet. Add olive oil and salt and mix.

Heat in an oven at 375° F for 20-40 minutes, stirring every 5-7 minutes.

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VEGGIES AND BLACK BEANS

1 zucchini, diced
8-10 mushrooms, sliced
8-10 broccoli florets
1 15-ounce can black beans, drained and rinsed
1 15-ounce can corn (or 8 ounces frozen corn), drained
1 tablespoon ground cumin

Heat 2 tablespoons of water in a large skillet over medium heat. Add the zucchini, mushrooms, and broccoli. Sauté 5-7 minutes, until the vegetables are tender.

Reduce the heat and stir in the beans, corn, and cumin. Cook for 3-4 minutes.

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Vegetarian (nonvegan)


BLUEBERRY MUFFINS

1¾ cups unbleached flour
2 teaspoons baking powder
1 teaspoon baking soda
¾ cups oat bran
1 cup applesauce (unsweetened)
2¼ cups frozen blueberries
1½ tablespoons canola oil
1 teaspoon vanilla extract
1 medium egg
¾ cups maple syrup

Sift together the flour, baking powder, and baking soda. Add the oat bran and mix.

Toss the blueberries with ¼ cup of the dry mix to coat.

In a separate bowl mix the applesauce, oil, vanilla extract, egg, and maple syrup.

Mix the dry and wet ingredients thoroughly (but don’t overmix). Add the blueberries and gently fold into the mixture.

Spoon into a lightly greased muffin tin. Bake for 25 minutes at 400° F, until the muffins are golden. Let cool before serving.

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CARROT CAKE

Cake

1½ cups vegetable oil
2 cups sugar
4 eggs
1 teaspoon vanilla
2 cups flour
2 teaspoons baking soda
2 teaspoons baking powder
2 teaspoons cinnamon
½ teaspoon salt
1 cup chopped pecans
3 cups grated carrots
1 cup golden raisins

Blend the oil and sugar in a MixMaster. Add the eggs one at a time and blend. Add the vanilla and blend. Sift the flour, baking soda, baking powder, cinnamon and salt into a bowl; then add to the mixture slowly and blend. Don’t blend too much or the cake won’t sit up properly. Add the pecans, carrots, and raisins and blend.

Pour the mixture into 3 greased and floured 9-inch cake pans. Bake at 350° F for about 25 minutes.

Frosting

16 ounce cream cheese, softened
½ cup salted butter, softened
1 tablespoon fresh lemon juice (optional)
3 cups confectioners sugar
2 teaspoons vanilla

Blend the cream cheese and butter in a MixMaster until smooth. Add the lemon juice and blend. Add a cup of confectioners sugar and blend, then a teaspoon of vanilla and blend, continuing until all of these ingredients have been added and the mixture is smooth. Spread onto each layer of cake, stacking as you go.

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CORNMEAL MUFFINS

1 cup flour
1 tablespoon baking powder
½ teaspoon salt
½ cup sugar
1 cup cornmeal
½ cup butter
1 egg
¾ cup milk

Mix the flour, baking powder, salt, and sugar together, then stir in the cornmeal. Melt the butter, add the egg and milk, and combine well. Stir the liquid ingredients into the dry ingredients and combine just until moistened. Fill greased muffin cups and bake at 375° F for 15-20 minutes.

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FROZEN OREO DESSERT

2 8-ounce packages of Oreo Crunchies (crumbled Oreos), finely crushed
6-8 tablespoons butter, melted
½ gallon vanilla ice cream
1 16-ounce jar fudge topping
1 8-ounce container Cool Whip (extra creamy)

Set aside 1 cup of the crushed Oreos. Mix the rest with the melted butter. Spread in a greased 13×9 dish.

Allow the ice cream to thaw slightly. Then slice it and place over the Oreo/butter mix.

Spread the Cool Whip over the ice cream.

Top with the fudge (warmed very slightly in a microwave), then the remaining cup of crushed Oreos.

Cover and freeze. Usually takes 2-3 hours before it’s ready to serve.

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OATMEAL-RAISIN SCONES

1¼ cup flour
1 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
¼ cup sugar
4 tablespoons butter
¼ cup vegetable shortening
1 cup oatmeal
⅓ cup raisins
⅓ cup buttermilk

Mix the flour, baking powder, baking soda, salt, and sugar in a medium bowl. Cut the butter and add to the dry ingredients, mixing with a pastry cutter. Add the shortening, mixing with a pastry cutter until the mixture has the texture of oatmeal.

Stir in the oatmeal and raisins. Add the buttermilk and stir until the dough is moist.

Knead gently into a ball. Sprinkle a board with flour and pat the dough into a circle about 7-8 inches across and ½-¾ inches think. Cut into 8 pie-shaped pieces. Place on a nongreased cookie sheet. Paint tops with melted butter.

Bake for 15-20 minutes at 375° F, until just slightly brown.

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PIZZA

Dough:
1 cup milk (skim is okay)
1 ¼-ounce package dry yeast
2 tablespoons canola oil
2¼ cups flour
1 tablespoon sugar
½ teaspoon salt

Warm the milk over low heat and dissolve the yeast in it. Mix with the remaining dough ingredients. Transfer to a greased container, cover (with saran wrap and a dish towel), and let rise for 1 hour.

Sauce:
1-2 tablespoons extra-virgin olive oil
1 small onion, chopped
1 12-ounce can diced tomatoes
1 8-ounce can tomato sauce
1 teaspoon oregano
1 teaspoon sugar
1 teaspoon salt
1 bay leaf

Heat the oil in a large skillet over medium-high heat. Add the onions and sauté 5 minutes. Add the remaining sauce ingredients and bring to a boil. Reduce the heat and simmer for 30 minutes, stirring occasionally, until the sauce is thick. Remove the bay leaf.

Toppings:
8-12 ounce mozzarella cheese, grated
1 15-ounce can pitted black olives, drained and quartered lengthwise
10-15 mushrooms, sliced and sautéed

Assembling and baking

Spread the dough in a thick 12-inch baking pan. It may help to bake the dough uncovered at 425° F for 5 minutes. Spread the sauce over the dough. Cover with the toppings. Bake uncovered at 425° F for 20-25 minutes. Allow to cool for 10 minutes before serving.

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SPINACH, ROASTED RED PEPPER, AND CORN ENCHILADAS

Filling:
1 cup low-fat cottage cheese
1 10-ounce box frozen chopped spinach, thawed
1 medium onion, minced
½ teaspoon ground cumin
1½ cups frozen corn, thawed
1 7-ounce jar roasted red peppers, patted dry and diced (1 cup diced)
2 tablespoons grated parmesan cheese
¼ teaspoon salt
½ teaspoon dried oregano

Puree the cottage cheese in a food processor or blender until smooth. Scrape it into a medium-size bowl.

Place the spinach on a strainer and press out all its liquid with the back of a large spoon. Set aside.

Heat 2 tablespoons of water in a large skillet over medium heat. Add the onion and sauté, stirring frequently, until gold brown and soft, about 10 minutes. Add the cumin and cook 2 minutes to “toast” it. Stir in the spinach and cook 2 minutes, tossing frequently. Let the mixture cool, then stir it into the cottage cheese along with all the remaining filling ingredients. (The filling may be prepared and chilled up to 24 hours in advance.)

Sauce:
1¼ cups mild or medium salsa
½ cup heavy cream
¼ cup milk

Combine the salsa, cream, and milk in a small bowl.

Assembling and baking:

8 8-inch flour (whole wheat) tortillas
1¼ cup grated Monterey Jack cheese

Butter a 9×13-inch baking dish, or 2 smaller similar baking dishes. Divide the spinach mixture into 8 portions and place a portion along the bottom of each tortilla and roll tightly.

Spoon a thin layer of the sauce on the bottom of the baking dish. Place the enchiladas in the dish, then spoon on the remaining sauce. Sprinkle some cheese along each enchilada. (The enchiladas may be prepared to this point up to 8 hours in advance. Cover and chill if longer than 1 hour. Bring to room temperature before baking.)

Bake, covered, 25 minutes at 350° F. Remove the cover and bake 5 more minutes, or until golden and bubbly.

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VEGETABLE ENCHILADAS

1 medium onion, chopped
2 medium zucchini, diced
1 teaspoon dried oregano
1 15-ounce can kidney beans, drained, rinsed, and chopped
1 4-ounce can diced green chilies, drained
1 28-ounce can tomato puree (or crushed tomatoes)
½ cup heavy cream (or half-and-half, or evaporated milk)
2 cloves garlic, pressed or minced
salt
10 8-inch flour tortillas
1-1½ pounds Monterey Jack cheese, grated

Filling: Heat 2 tablespoons of water in a large skillet over medium-high heat. Add the onion and sauté 3-5 minutes, until tender. Stir in the zucchini and oregano and cook until tender but not mushy, about 7 minutes. Remove the pan from the heat and stir in the kidney beans, chilies, and salt to taste. Let the mixture cool.

Sauce: Combine the tomato puree, cream, garlic, and ¼ teaspoon salt in a bowl.

Assembling the enchiladas: Pour a layer of sauce on the bottom of 2 3-quart (13x9x2-inch) baking dishes. For each enchilada, spoon about one-tenth of the filling along the center of a tortilla; then sprinkle on some cheese; then roll the enchilada and place seam-side down in a baking dish. Spoon the remaining sauce over all of the enchiladas. Then sprinkle the remaining cheese over the top.

Baking: Bake, uncovered, at 350° F for 25 minutes, or until bubbly. Let sit 5-10 minutes before serving.

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