This page is for those wanting to learn more about vegetarian and vegan cooking and recipes. If you are wanting to become vegan or vegetarian and would like more information, please contact us. Below are some recipes to try.
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Ingredients•1 large onion
•1/2 cauliflower, washed and cut into florets
•1 carrot peeled and sliced
•1 large (540g) tin of new potatoes
•1 yellow pepper
•1 tin (400ml) of cocnut milk
•1/2 cucumber, chopped finely (optional)
•2 Tbs curry powder
1. Slice and fry the onion.
2. Add 2 tablespoons of curry powder and cook for 1 minute.
3. Add the vegetables and cook for 5 minutes.
4. Stir in the coconut milk and add salt and pepper.
5. Boil and simmer for 10-15 minutes until the vegetables are cooked.
6. Garnish with the cucumber and serve with rice.
• 3/4 cup cashews, soaked in water for 2 hours or overnight
Drain the cashews and place them in a blender with one cup of fresh water.
Blend until completely smooth, scraping the sides of the food processor with a spatula occasionally to make sure you get everything. This could 1 to 5 minutes depending on the strength of your blender.
Preheat a stock pot over medium heat. Saute onion in olive oil with a pinch of salt for about 5 minutes, until translucent.
Add garlic, rosemary, thyme, salt and pepper and saute a minute more.
Add rice, celery and carrots and then pour in the broth.
Cover and bring to a boil. Once boiling, bring down to a simmer, add the chickpeas, and let cook for about 15 more minutes, until rice is cooked and carrots are tender.
Add the cashew cream and kale, and simmer until kale is wilted, 3 to 5 more minutes. You may need to add water to thin the soup if it seems too thick. Taste for salt and seasonings and let sit for 10 minutes or so to allow the flavors to marry.
Serve topped with green onions.
It thickens as it cools, so if you have leftovers, just thin with a little water when you reheat. Serve 6
• 1 1/2 cups boiling water
Instructions: Blenderize the above until it boils
3 cups oats
Form into patties and place on oiled cookie sheets. Bake at 350F for about 15 minutes or until lightly brown
• 1½ cups cooked quinoa
Combine all the ingredients in a large bowl and mix well.
• 4 corn tortillas
Enfrijoladas are similar to Sonoran enchiladas, but they’re smothered with a bean sauce instead of a chili sauce, hence the translation “in bean sauce.”
· Over medium heat, toast the tortillas in a dry pan for about 30 seconds per side, then set them aside.
· Over medium-high heat, sauté the onion in a dry pan until it turns dark brown.
· Add a very thin layer of water to the pan, no more than 1/8 inch. Stir immediately.
· Reduce the heat to medium.
· Add the garlic, sautéing it for 1 minute.
· Add the beans and liquid, salt, oregano, and any or all of the optional ingredients you desire. Simmer this for about 5 minutes, adding more water as the liquid cooks out.
· Puree the beans and simmered ingredients, adding enough water to make a semi-thick sauce.
· Place a tortilla on a plate and cover it with a quarter of the bean sauce.
· Place another tortilla on top of this and cover it with another quarter of the bean sauce.
· Repeat this for a second plate. Add diced tomato to garnish each serving.
• 8 ounce vegetable broth
Cassoulet is a French comfort food - a rich, slow-cooked white bean stew originating from the south of France. Each region has its own variation that reflects local specialties and this is in that tradition. Bon Appétit!
Line a large pot with a thin layer of vegetable broth, and sauté onion and garlic over high heat until onions start to become translucent, about 2 minutes.
Add carrots, celery, and remaining broth and bring to a boil.Once boiling, reduce to medium, cover, and keep cooking until carrots are softer but still firm, about 5 minutes. Add 1 tablespoon fresh thyme, 1 tablespoon fresh parsley, diced tomato, and tomato paste, stirring to combine.
Continue to cook until carrots are fork-tender and soft, but not mushy or falling apart—about 4 more minutes.
Stir in beans (with liquid) until well combined and add remaining fresh thyme and parsley.
Reduce heat to low and cook until beans are warm.
Ladle into a bowl and garnish with a thyme sprig.
• 1 ¼ cups red onion, finely chopped
Preheat oven to 400°F. In a large, deep casserole dish, combine all ingredients except bay leaves. Stir through until well combined, then embed bay leaves in the mixture. Cover and bake for 30 min-utes. Stir through, cover, and bake for another 35-45 minutes, un-til onions are tender and translucent (stir through once more during baking). Remove bay leaves and serve over quinoa or brown rice. Makes 4-5 servings.
Use regular diced tomatoes, or Italian flavored or fire-roasted for a twist.
Try making burritos with leftovers. Spoon the mixture onto whole-grain tortillas, roll up and place in a baking dish, then bake until golden.
This makes a large batch, but portions can be refrigerated or frozen.
Black Bean Brownies
• 15 ounces black beans, drained and rinsed
Dense, fudge-y and healthy, these brownies are a great alternative to traditional brownies! It's amazing how they taste like chocolate and fudge and not beans!
Chef's Notes: Rolled oats, run through the food processor, may substituted for the instant oats. Use optional sugar if your bananas are still green and not very ripe.
Preheat oven to 350 F. Grease an 8x8" pan and set aside. Combine all ingredients, except oats, in a food processor or blender and blend until smooth, scrapping sides as needed. Stir in the oats and pour batter into the pan. Bake approximately 30 minutes or until a toothpick inserted in the center comes out clean. Allow to cool be-fore slicing. Chef's Note: if you find these brownies are too soft or too fudge-y, add another 1/4 cup oats or flour.
• 1 cup white whole-wheat flour
In the middle of making a classic cornbread recipe I realized I was out of applesauce, so I subbed pumpkin. I figured I’d add sage and anise while I was at it and the result was extra-delicious. Cornbread with a little fall flavoring!
Preheat over to 400ºF. Use a nonstick 9 inch bread pan, 8 inch square baking pan or shallow glass pie dish and set aside. In a large mixing bowl, whisk flour, cornmeal, baking powder and salt together until well combined. Add sage, plant-based milk, pump-kin puree, liquid sweetener, plus optional sugar if using, and anise if using, and stir until combined. Pour batter into prepared pan and bake for 20 minutes or until a toothpick inserted into center comes out clean and the bread is firm to the touch.
Chef’s note: If you want a strong pumpkin flavor, add several dashes of pumpkin pie spice. Nutritional information: 136 Calories, 0.8g Fat, 30.3g Carbohy-drates, 2.7g Fiber, 9.9g Sugars, 3.9g Protein
Cuban Black Bean Soup
• ½ small onion, chopped
This Cuban black bean soup is an adapted version from an old issue of Eating Well.
• Line a skillet with a thin layer of water (or vegetable broth). • Sauté onion over high heat until translucent— about 2–3 min-utes. • Add chili powder and cumin, and stir to combine. • Then add beans, vegetable broth, and salsa. • Bring to a boil, then reduce to low and simmer for 10 minutes. • Remove from heat and stir in lime juice. • Transfer half of the mixture to a blender and puree until mostly smooth.• Mix puree back in with soup. Garnish with cilantro, green on¬ions, and broken corn chips.
You can also drizzle with hot sauce or add cayenne pepper to taste, if desired. Chef’s Note:You can make your own corn chips from tortillas. Crisp tortillas in a toaster oven or oven (350ºF) for a few minutes until crisp, then crumble into chips.
• 6 cups firmly packed diced whole grain bread
Preheat the oven to 350ºF.
Place the diced bread on a baking sheet. Bake 10 to 12 minutes, until lightly browned. Set aside.
Sauté the onion and celery over medium heat for 8 to 9 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking. Add the bread cubes and the onion mixture to a mixing bowl with the sage, rosemary, salt to taste, pecans, and currants. Mix well and drizzle the vegetable broth over the mixture to moisten.
Transfer the mixture to a non-stick baking pan and refrigerate 1 hour for the bread crumbs to soak up all the broth.
Bake 25 to 30 minutes, or until browned and still slightly moist.
Thai Green Curry Rice
• 1/3 cup vegetable broth
Place the broth in a large saucepan along with the onion, red and yellow peppers, and garlic.
Cook over medium heat, stirring occasionally, for 5 minutes. Stir in 1 tablespoon of the curry paste, or up to 2 tablespoons for a spicier dish.
Add the cabbage, broccoli, cauliflower, snap peas, and soy sauce.
Mix well, cover, reduce the heat to low, and cook until the vegetables are tender, about 5 minutes.
Add the rice, tomato, basil, cilantro, almond milk, and coconut extract.
Stir well, then cook until heated through, 2 to 3 minutes.
Serve hot, on plates or in bowls, with chopsticks if you like.
Prep: 20 minutes | Cook: 12 minutes
Note: Coconut extract mixed into rice milk or almond milk makes a wonderful substitution in recipes calling for coconut milk.
*** This dish is made with mild Thai green curry paste sold in Asian markets, natural food stores (Hoover’s Market), and some supermarkets (Publix)..
Sweep Potato Home Fries
• ¾ teaspoon rosemary, dried
Sometimes you need to shake things up a bit and use sweet potatoes. The inclusion of apple makes these home fries naturally sweet and extra delicious.
Preheat oven to 400F.
Line a cookie sheet with parchment paper and set aside.
Grind rosemary with a mortar and pestle until it reaches the consistency of sea salt, but not so finely that it’s like a powder.
Place potatoes and apples in a mixing bowl or colander and rinse under cool water.
Shake off excess, but the potatoes and apples should still be lightly damp.
Sprinkle rosemary plus salt over top and mix to coat using your hands.
Add more spices and repeat. Repeat a third time if desired.
Transfer coated potatoes and apples to cookie sheet, making sure there is no overlap.
Bake for 15 to 25 minutes or until fully cooked and crisp. For added crispness, try broiling for a minute or two, but keep a watchful eye so you don’t burn your home fries.
Vegan Italian Sausages
• 1/2 cup cooked white beans (great northern or navy), rinsed and drained
Before mixing your ingredients, get the steaming apparatus ready, bringing water to a full boil. The rest of the recipe comes together very quickly.
Have ready 4 square sheets of tin foil. In a large bowl, mash the beans until no whole ones are left.
Throw all the other ingredients together in the order listed and mix with a fork. Divide dough into 4 even parts (an easy way to do this: split the dough in half and then into quarters). Place one part of dough into tin foil and mold into about a 5 inch log.
Wrap dough in tin foil, like a tootsie roll. Don’t worry too much about shaping it, it will snap into shape while it’s steaming because this recipe is awesome.
Place wrapped sausages in steamer and steam for 40 minutes. That’s it! You can unwrap and enjoy immediately or refrigerate until ready to use. Also, it tastes great over rice and vegetables.
Split Pea and Yam Soup
• 9 cups water
Fill a large soup pot with the water and split peas and bring to a boil. Turn down to a low-medium boil (not a simmer) and cook for 30 minutes, stirring occasionally.
Add the onion, yams, potatoes, celery and dried herbs/spices, and continue to cook at a medium boil for about 15-20 minutes until the potatoes are soft, stirring occasionally. (Add a little water as needed if soup gets too thick.) Add in the greens and cook for an additional 10 minutes. Serve hot. Optional: garnish with chopped tomatoes.
Add barley: You can substitute ¼ cup of barley for a ¼ cup of the split peas (if you are not sensitive to gluten). This results in an even heartier soup.
Soup texture: Create a smoother soup by using a handheld potato masher or electric immersion blender, or by pouring half or all of the soup into a blender or food processor (cool a bit first before doing this so there is no danger of burning yourself).
Potatoes: Yukon Gold potatoes are my favorite to use in this soup since they are so naturally buttery and creamy, but any kind of white potato can be used. Same for yams: any type or sweet potato can be used. I like to peel my potatoes for this soup, but you may also leave the skins on.
Onion/garlic: Two teaspoons granulated or powdered garlic may be used in place of the fresh cloves. I like to chop the onion using my food processor because it gets the pieces very small without making my eyes water.
Preparation: 15 minutes; Cooking time: 60 minutes; Serves: 6
Winter White Bean Salad
• 1 pumpkin (about 2 pounds), or other similar winter squash, peeled and cut into ½-inch cubes
1. Steam the pumpkin in a double boiler or steamer basket for about 10 to 12 minutes, or until tender. Drain and rinse the pumpkin until cool.
Combine the cilantro, sunflower seeds (if using), jalapeño pepper, garlic, lime zest and juice, salt, tofu, and nutritional yeast (if using) in the bowl of a food processor and puree until smooth and creamy.
Curried Millet Cakes with Red Pepper Coriander Sauce
• 3 cups Vegetable Stock
Preheat the oven to 350°F.
Red Pepper Coriander Sauce:
Instructions for the sauce: Combine all ingredients in the bowl of a food processor and puree until smooth and creamy. Refrigerate in an airtight container until ready to use.
Black Bean - Corn Soup
• 1 large onion, diced
In a large pot, sauté the onion, celery, carrots and garlic in 1 cup of vegetable broth over medium heat for 6-7 minutes. Add chipotle chili powder, roasted cumin, and cook for another minute or two. Stir in the remaining vegetable broth, 4 cups (or 2.5 cans) of beans, and sweet corn. Turn to high heat and bring to a boil.
Potato and Kale Salad with
• 5 to 6 small potatoes
Place the potatoes in a medium saucepan and add enough water to cover. Bring to a boil, reduce the heat to medium, and cook for about 10 minutes, or until tender when pierced with a fork. Drain the potatoes and let them cool. Once cooled, peel if desired and cut into ½-inch cubes.
• 2 cans chick peas, rinsed and drained
This is the most basic of the spreads. You can find a variation of this recipe in almost any grocery store, but 95 percent of them are made with either olive oil or tahini (sesame paste), which pushes up the fat content. Your best bet is to take three minutes and make a batch on Sunday that will last you for the week.
To make this delicious Hummus, simple blend all the ingredients in a food processor until you get a thick paste.
You can customize it by adding one or more of the following:
• 1 fresh jalapeno, seeded and chopped
Barley and Sweet Potatoe Pilaf
• 1 medium onion, peeled and chopped
Servings per recipe: 4
Place the onion in a large saucepan and sauté over medium heat for 6 minutes.
*Vegetable Stock: Makes about 6 cups
Instructions for Vegetable Stock:
Fiesta Breakfast Potatoes
• 8 medium Russet potatoes, scrubbed
Servings per recipe: 6
Pierce each potato a few times with a fork or paring knife. Put the potatoes directly on a rack in the center of the oven and bake for 45 minutes, or until tender. The potatoes are done when a paring knife can be easily inserted in the center. Turn off the oven. Transfer the potatoes to a cooling rack.
Preheat the oven to 350 degrees F.
Bake for 12 to 15 minutes, until all the vegetables start to brown. Remove from the oven and sprinkle with the basil and parsley. Serve hot.
Sweet Potato Soup
• 8 cups of water or low sodium vegetable broth
Servings per recipe: 6-8
The preparation for this soup can be done in advance. You can have the leeks, sliced, the sweet potatoes diced, the beans rinsed, the chard chopped, the juice squeezed and the water measured out. Then it takes only 20 minutes to cook it. This recipe can easily be doubled.
Cashew Nut Roast
(otherwise known as Mock Chicken)
1 Large chopped onion
½ lb ground cashews (rinsed first in hot water)
½ lb wholemeal breadcrumbs **
2 teaspoons mixed herbs ***
½ pint vegetable water saved from cooked vegetables or water
1 teaspoon Marmite or yeast extract
1 Tablespoon soya flour or maize flour or gram flour
Steam-fry the onion in the smallest amount of oil on a low heat.
Mix all the other ingredients together with the onions when they are softened.
Put the mixture into a heat resistant bowl or basin and press the mixture down firmly.
Place a heat resistant small plate on top and
Pressure cook for 1 hour or steam for 2 hours
When cooked and cold put the bowl with the cooked roast, in a refrigerator and leave for a day or overnight. In the morning ease the roast out of the bowl and carefully slice with a bread knife. The roast will keep for about 5 to 7 days in a refrigerator and is ideal for the times when planning ahead is important.
*Yes it really does taste a little like chicken.
**This ingredient makes all the difference. If you use shop bought bread, which is very soft the nut roast will not be the same. I use homemade bread but whole wheat bread bought from a speciality baker will do just as well. The bread should be very firm to the touch.
*** mixed herbs contain: thyme, parsley and marjoram.
[Steam-fry means to use only a little oil and a tightly fitting lid on your pan. The food will then be cooked almost in its own juices.]
2 c. oatmeal
1 Tbsp. peanut oil
1 c. flour
1 tsp. salt
1 c. water
1 Tbsp. sesame seed
1 c. walnuts, chopped
1 c. coconut
Combine ingredients. Press into a Pam-sprayed 10 x 15-inch baking pan. Bake at 400° for 25 minutes. Cut
into squares and chill.
Early Morning Pancakes
5 - 7 unpeeled potatoes, steamed until tender
1 tsp. salt or to taste
1/2 c. soy or cashew milk
2 - 3 Tbsp. vegetable oil
1 1/2 tsp. onion powder
3 - 4 Tbsp. freshly chopped parsley ( 1 1/2 - 2 Tbsp. dried)
Mash the potatoes until smooth with remaining ingredients. Should be moist enough to form into patties. Place on a well-oiled baking sheet. Bake at 400° for 20 to 40 minutes, turning once. Pancakes should form a brown crust. Serve with fresh parsley and tomatoes. A complement to tofu. Yields 1 dozen.
20 oz. crushed, unsweetened pineapple
3/4 c. raisons
1 1/2 c. grated pear or apple
cornmeal tortilla shells
2 c. apple juice
1/4 tsp. cinnamon substitute
2 Tbsp. arrowroot powder
Cook topping on a low heat until clear and thick. stir often with a wire whip.
To assemble burritos: Mix pineapple, grated fruit, and raisons together. Fill each tortilla shell with the fruit filling; roll up and secure with a toothpick. Line burritos in a 9 x 12-inch casserole dish. Pour apple topping over the top of all the burritos. Bake, uncovered, at 350° for 30 minutes. Serve warm or cold.
2 lb 10 oz quick oats
1/2 c. brown sugar
2 c. shredded coconut
3/4 c. oil
2 c. wheat germ
1 c. honey
1 c. whole wheat flour
3/4 c. water
1 Tbsp. salt
1 Tbsp. vanilla
1 c. raw cashews or almonds, chopped
Mix together oats, coconut, wheat germ, flour, salt, and nuts. Add sugar, oil, honey, water, and vanilla. Mix with blender. Bake at 250° for 1 hour, stirring every 20 minutes. Yields 24 cups.
2 1/2 c. cold water
2 - 3 oz. frozen strawberries
1/2 c. rinsed cashews
2 sliced bananas
1/2 c. cooked rice (cold)
1 c. soft tofu
Blend all ingredients . Chill and serve. For different variations, try other frozen fruit in place of strawberries.
Sweet Cashew Milk
4 c. water
1/2 c. pitted dates
1 c. rinsed cashews
2 tsp. vanilla
Blend 1 cup of water and cashews; add 3 cups water, dates, and vanilla. Blend thoroughly. Makes 1 quart.
Quick & Easy Salad Dressing
Mix equal parts fresh lemon juice and orange juice.
(Can use lime or pineapple.)
Add your favorite seasonings as desired.
I add a pinch of celtic sea salt, dill, parsley and crushed garlic.
Fresh herbs are great.
You can also whiz in some avocado as well. Enjoy.
(Thanks to Cathy Ross for this recipe)
Cathy Ross Burger
Blenderize until nearly smooth:
½ cup cooked garbanzos
½ cup water (or garbonzo juice)
½ onion chopped
½ tsp salt
½ tsp sage
½ tsp basil
½ tsp garlic pwdr
1 tsp+ Braggs or soy sauce
Then add slowly
1 cup rolled oats
If mixture is not too wet, oats will bog down the blending process. If that
happens, stop immediately.
If oats blend well, add another 1 or 2 Tbs.
Pour mixture into bowl & allow to rest for 10 minutes.
Form 3 or 4 patties (depending on desired size).
Slowly pan fry in olive oil until brown
Bake 350 for 30 min or until brown.
(Thanks to Cathy Ross for this recipe)
Better 'N Burgers
1 C fine fresh bread crumbs
3/4 C quick oats
2 Tbs gluten flour
½ tsp paprika
1/4 tsp thyme
1/4 tsp marjoram
1 tsp salt
Mix in well, with hands:
½ clove garlic, cut very fine
2 Tbs tomato sauce
1 C finely chopped onions
1 C grated potatoes
add 3/4 C water (approx) or just enough to form nice patties. Don't leave
too stiff, but the more water, the less chewey the patty will be.
Brown in olive oil, or in oven.
Serve on buns with lettuce, onion & tomato slice.
(Thanks to Cathy Ross for this recipe)
1 lb. crumbled firm tofu
1/2 teaspoon garlic salt
1/2 teaspoon onion salt
1/4 teaspoon garlic powder
1 tablespoon chicken seasoning
1/4 teaspoon salt
1 large onion chopped
2 tablespoon green pepper
1/8 teaspoon tumeric
Sauté onion & green pepper in small amount of oil. (about 1 Tablespoon)
Add rest of ingredients and cook until tofu is semi dry.
"This recipie uses uncooked noodles to save you time in the kitchen! Whole wheat noodles add a change of pace, and more fiber."
7 cups "Italian-Style Tomato Sauce" (below)
or ready made tomato sauce plus 1/2 cup
1 recipe of "Ricotta-Style Filling" (below)
1/2 pound uncooked lasagne noodles
START...making layers in a 9"x13" pan, starting with a thin layer of tomato sauce, then a layer of noodles, then a layer of half of the "Ricotta-Style Filling."
CONTINUE...in the same order, using half the remaining tomato sauce, noodles, the remaining tofu, and ending with the remaining tomato sauce.
BAKE...at 350 degrees for 45-60 minutes or untill the noodles are tender, and lasagne is set. (Will bake faster if made the day prior to baking.)
Ricotta Style Filling
"You'll find tofu in the produce section of the grocery store, or health food stores. It makes a tasty filling for lasagne without cholesterol!"
2 pounds Tofu (4cups)
1/4 cup fresh lemon juice
4 teaspoons sweetening of your choice
2 teaspoons salt
4 teaspoons basil leaves
1 teaspoon garlic powder
GRIND...tofu through a food mill, or mash thoroughly with a potato masher.
Italian Style Tomatoe Sauce
"Zesty sauce for spaghetti or lasagna or pizza."
3 15-ounce cans tomatoes
2 6-ounce cans tomato paste
1 tablespoon dried parsley
1 tablespoon oregano leaves
1 tablespoon basil leaves
4 cloves garlic, minced or 1/2 teaspoon
1 medium large onion, diced
1 tablespoon sweetener
1 tablespoon salt
1 1/2 cups water
SIMMER... all ingredients together for 1 1/2
hours, mashing the tomatoes and
BLEND.... briefly for smoother sauce
YIELDS... approximately 7 cups.