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Vegan Recipes

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Creamy Red Lentil Soup   4 cups vegetable stock (or prepared instant vegetable stock) 1 cup red lentils, rinsed 1 Tbs olive oil 1 onion, finely chopped 1 clove garlic, minced 1 Tbs fresh minced ginger 1 cup chopped fresh tomatoes 2 tsp ground cumin 2 tsp ground coriander 2 slices of lemon (1/4 inch thick or so) 1/4 tsp cayenne or to taste salt and pepper to taste 3 Tbs finely chopped fresh cilantro   Bring vegetable stock to a boil in a saucepan over high heat. Add red lentils, cover, reduce heat and simmer while you prepare the rest of the recipe.   Meanwhile, heat oil in heavy skillet over medium heat. Saute onion for 6 minutes until softened. Add garlic and ginger and saute an additional 2 minutes. Add tomatoes and simmer 8 more minutes, until tomatoes are soft. Mash tomatoes in the pan with the back of a mixing spoon. Next add cumin and coriander and cook one minute. Now add this mixture to the partially cooked lentils along with the lemon slices and cayenne. Continue cooking until lentils are completely soft, about 20 to 30 minutes total.   Discard lemon slices and puree soup in a blender or food processor, or use a hand blender. Add salt and pepper to taste. Serve with fresh cilantro sprinkled on top of each serving.     Spanish Potato Salad   This simple potato salad is spicy and delicious; cut down on the garlic and chilies if you don't like spicy food.   Adapted from: In Praise of the Potato by Lindsey Bareham   2 lbs waxy potatoes, such as Yukon gold, cut into bite-size chunks 3 fresh jalapeno chilies   Dressing: 2 Tbs olive oil 2 Tbs lemon juice 4-6 cloves garlic, minced with 1-1/2 tsp salt into a paste 1 tsp paprika   Cook potatoes and chilies in boiling salted water for 12-15 minutes or until potatoes are tender.   Meanwhile, make dressing. Put olive oil in a medium bowl and slowly whisk in lemon juice until emulsified. Whisk in garlic-salt mixture and paprika and whisk again.   When potatoes are cooked, drain. Seed and chop the chilies. Put potatoes & chilies in a large serving bowl, add dressing and mix well to coat.   Serve warm or cold.   Roasted Red and Yellow Pepper Spread   This spread is delicious served on crostini.   2 medium yellow bell peppers, roasted* and chopped fine 2 medium red bell peppers, roasted* and chopped fine 1/4 cup extra virgin olive oil 1 large garlic clove, minced Salt and freshly ground pepper to taste Crostini   Combine peppers, oil and garlic. Season to taste with salt and pepper. Serve with crostini.   *To roast peppers, preheat oven broiler. Place peppers on a rimmed baking sheet lined with foil. Broil an inch or two from the heating element, turning several times, until all sides are lightly charred but not ashen, about 15 minutes total. Take care not to puncture the peppers. Place the charred peppers in a large bowl with a lid or a pot with a tight-fitting lid; cover and let steam for 10 minutes, or until skin is loose enough to be removed. Peel and remove core and seeds.     Crostini   1 loaf French bread, 2-3 inches in diameter Extra virgin olive oil   Cut bread diagonally into 1/4-inch thick slices. Place on a baking sheet and lightly brush both sides of bread with olive oil. Bake at 400F for 12 to 15 minutes or until golden on both sides, turning once.     Chickpea, Potato and Spinach Soup   4 cups vegetable stock (or prepared instant vegetable stock) 1-1/2 Tbs olive oil 1 onion, finely chopped 2 garlic cloves, minced 1 large waxy potato (such as red or Yukon gold), cut into 1/2" cubes 1-1/2 tsp paprika 1 (15 ounce) can chickpeas, drained 1 large tomato, finely diced 1-1/2 cups packed spinach, coarsely shredded salt & pepper to taste   In a large pot, bring stock slowly to a boil over medium heat.   Meanwhile, heat oil in a heavy skillet over medium heat, then add onion and saute until lightly browned, about 6 minutes. Add minced garlic and saute 2 minutes more. Then add potato and sprinkle with paprika. Mix well.   Add onion mixture to the stock along with the chickpeas and bring to a boil. Stir in the tomato. Cover and simmer for 15 minutes, or until the potato is tender. Add the spinach and cook a few seconds until wilted. Season with salt & pepper to taste.     Tex Mex Black Bean Dip   Serve this nutritious bean dip with organic corn chips.   1 tsp olive oil 1/2 cup finely chopped red onion 2 cloves garlic, minced 1/2 cup fresh corn kernels 1 tsp ground cumin 1 tsp chili powder 1 (15 ounce) can black beans, rinsed and drained 3/4 cup chopped tomatoes 1/2 cup salsa (mild, medium or hot, to taste) 1/4 cup minced fresh cilantro 1 Tbs fresh lime juice salt to taste   Heat oil in a skillet over medium heat. Add onion and saute for 5 minutes, until softened. Add corn and saute 2 minutes longer. Then add garlic and saute 2 minutes more. Mix in cumin and chili powder and saute for 1 minute.   Meanwhile, place beans in a medium size mixing bowl and partially mash. Beans should remain a little chunky.   Add onion mixture to beans along with tomatoes and salsa; mix well. Add cilantro, lime juice and salt to taste and mix again.       Sizzling Veggie Fajitas   Pesto: 8 oz. chopped cilantro (about 1 bunch) 3 cloves garlic 1/2 cup olive oil 1/8 tsp. salt, or to taste 1/8 tsp. pepper, or to taste   For each (generous) serving: 1/2 cup sliced onion 1 tsp olive oil 2 cups assorted vegetables prepared vegetables: * carrots, zucchini, yellow summer squash, cut in 1/4" x 2" long strips * broccoli and cauliflower, cut into small florets * red pepper, peeled (optional), seeded and cut into 1/4-inch strips * button or oyster mushrooms, thickly sliced * shiitake mushrooms, thinly sliced * whole snow peas juice of 1/2 lemon (about 2 Tbs) 3 whole wheat flour tortillas, warmed   Condiments: pico de gallo guacamole   To make pesto, put cilantro and garlic in a food processor and process until finely chopped. With machine on, gradually add olive oil. Season with salt and pepper.   Heat olive oil in a cast-iron skillet over medium heat. Saute sliced onion and, if using, mushrooms, until lightly browned, about six to eight minutes. Remove from skillet. Increase heat to medium-high.   Add prepared vegetables to hot skillet. Drizzle with 2 tablespoons pesto and stir to coat. Add lemon juice and stir again. Cook until crisp-tender. Add cooked onions and mushroom and heat through. (Remaining pesto may be refrigerated for future use.)   Spoon vegetable mixture into center of warmed tortillas. Top with condiments, then roll up tortillas and serve immediately.     Portobello Burgers   Meaty and juicy portobello mushrooms make great burgers.   Adapted From Canadian Living magazine   2 Tbs olive oil 2 Tbs balsamic vinegar 1 Tbs Dijon mustard 2 cloves garlic, minced 1/2 tsp vegan Worcestershire sauce (optional) Pinch each salt and pepper 4 large portobello mushrooms, stems cut flush with caps (1 lb.) 4 burger buns Burger fixings of choice, eg. lettuce, tomato, onion, ketchup, mustard, relish, vegan mayonnais   Put olive oil in a small bowl and gradually whisk in vinegar until emulsified. Whisk in mustard, garlic, Worcestershire sauce (if using), salt and pepper. Brush over tops and bottoms of mushrooms; let stand for 10 minutes. Place on a greased grill over medium-high heat; close lid and cook, turning once, for 10 minutes or until browned and tender. May also be cooked in a covered preheated cast iron pan.   Serve on burger buns with condiments of choice.       Dilled Potato Salad with Garlic Mayonnaise   Adapted from Gourmet magazine, August 1994   2 pounds small new potatoes, cut into bite-sized pieces 1 tsp salt 3 garlic cloves, minced and mashed to a paste with 1 teaspoon salt 3-1/2 Tbs fresh lemon juice (plus additional to taste if desired) 1/3 cup eggless dairy-free mayonnaise, such as Vegenaise 1 Tbs hot water 1/4 cup minced fresh dill   Bring water to a boil in a large saucepan. Add salt and potatoes, cover and simmer 15 minutes, until potatoes are tender. Drain in a colander   Meanwhile, mix garlic paste, lemon juice, mayonnaise and hot water together in a large bowl. Dressing will be thin.   Add warm potatoes to bowl and gently mix until dressing is absorbed by potatoes. Add dill and mix again. Serve at room temperature.       Carrot Soup with Ginger and Lemon   This flavorful fresh-tasting soup is perfect summer fare, when vegetables are at their peak.   Adapted from Bon Appetit magazine, June 1997   3 cups vegetable stock (or prepared instant vegetable stock) 2 Tbs organic canola oil or high monounsaturate safflower oil 1 medium onion, chopped (1-1/2 cups) 1 tablespoon minced peeled fresh ginger 2 teaspoons minced garlic 3 cups diced carrots 2 medium tomatoes, seeded, chopped 1-1/2 teaspoons grated lemon peel (from an organic lemon) 2 tablespoons fresh lemon juice or to taste (will need less if tomatoes are tart) Salt and pepper to taste   Bring vegetable stock to a boil in a large saucepot. Meanwhile, heat oil in a heavy skillet over medium heat. Add onion and saute 4 minutes. Add ginger and garlic, saute 2 minutes longer. Add carrots, tomatoes and lemon peel and saute for an additional 2 minutes. Add vegetable mixture to the boiling stock. Reduce heat, cover and simmer until carrots are very tender, about 20 to 30 minutes.   Puree soup in two batches in a blender. Return soup to pot. (Or use an immersion blender.) Mix in lemon juice to taste. Season with salt and pepper.       Delectable Veggie Sandwiches   These sandwiches are so tasty, you won't miss the cheese!   8 thick slices whole-grain bread grainy mustard eggless, dairy-free mayonnaise, such as Vegenaise 1/3 English cucumber, thinly sliced 2 small or 1 large tomatoes, thinly sliced and seeded 1 ripe avocado, peeled, flesh thinly sliced 8 very thin slices sweet onion, such as Vidalia or Walla Walla 2 romaine lettuce leaves, torn into large pieces 1 jar marinated artichoke hearts, thinly sliced 1 large roasted red pepper (from a jar or homemade*), thinly sliced   Spread one side of each of four bread slices with mustard, and one side of the remaining four slices with mayonnaise. Assemble sandwiches, using 1/4 of the vegetables for each sandwich. Cut each sandwich in half and serve immediately.   *To roast red pepper, preheat oven broiler. Place pepper on a rimmed baking sheet lined with foil. Broil an inch or two from the heating element, turning several times, until all sides are lightly charred but not ashen, about 15 minutes total. Take care not to puncture the pepper. Place the charred pepper in a large bowl with a lid or a pot with a tight-fitting lid; cover and let steam for 10 minutes, or until skin is loose enough to be removed. Peel, core and seed the pepper and cut into thin strips. Some of the pepper juices may be mixed with the mayonnaise.     Greek Salad   This simple salad will be outstanding if fresh, organic, locally grown vegetables are used, along with an organic extra-virgin olive oil. If using dried oregano, it's best to mix with the olive oil several hours or a day ahead, to allow the herb to soften and the flavor to permeate the oil. Removing the skin from the red peppers (using a vegetable peeler) is optional, but recommended as it is undigestible and often tough.   2 Tbs extra-virgin olive oil, preferably organic 1 Tbs fresh oregano, minced (or 1 tsp dried oregano) 2 medium vine-ripened tomatoes, cut into bite-size chunks (2 cups) 1/2 English cucumber, unpeeled, cut into bite-size chunks (2 cups) 2 medium red bell peppers, peeled, cut into 3/4" squares (2 cups) 1/2 sweet onion, cut into small chunks (1 cup) 1/4 to 1/2 cup chopped Kalamata olives (or other black olives) Salt to taste   Combine olive oil and oregano (preferably several hours or the day before if using dried oregano).   In a large glass serving bowl, combine tomatoes, cucumber, red peppers, onion and olives. Pour olive oil mixture over and mix well to coat vegetables. Add salt to taste and mix again.       Hummus   You'll never buy premade hummus again once you've tried this easy homemade version.   15 oz can garbanzo beans, drained (reserve liquid) 2-3 cloves garlic, chopped (or more to taste) 4 Tbs tahini (sesame seed paste) 4 Tbs freshly squeezed lemon juice 1-2 Tbs olive oil Salt to taste 2 Tbs minced fresh cilantro (optional)   In a blender or food processor, combine garbanzo beans, garlic, tahini, lemon juice, olive oil and salt, and puree, adding enough of the reserved bean liquid to make a medium-thick mixture (or desired consistency). Stir in cilantro, if using.     Pita Crisps   These healthy crisps are wonderful with hummus or other dips.   Adapted from Gourmet magazine, June 1997   four 6-inch whole wheat pita breads 1/4 cup olive oil (approximately) coarse salt   Preheat oven to 375F.   Cut pitas in half around the edge to form 8 rounds. Lightly brush rough sides with olive oil. Season with salt and cut each into 6 wedges using kitchen scissors.   Arrange wedges in one layer on 2 baking sheets and bake, rotating trays & switching position of sheets halfway through baking, approximately 8 minutes or until crisp.     Garden Fresh Minestrone   This tasty soup is chock full of veggies fresh from the garden. Serve with a crusty Italian or French bread or focaccia. Other vegetables may be substituted for those listed here.   4 cups vegetable stock (or prepared instant vegetable stock*) 1/2 of a 15-oz can ground peeled tomatoes (preferably organic) 1 Tbs tomato paste 1/4 cup dry macaroni, or other small pasta 2 tsp olive oil 1 small leek, thinly sliced (white & tender light-green parts only) 2 garlic cloves, minced 1/3 cup diced new potatoes (or other waxy potato) 1/3 cup diced carrots 1/3 cup cut green beans, in 1-inch lengths 1 celery stalk, diced 1/2 small zucchini, quartered lengthwise & then sliced crosswise into 1/2-inch pieces (about 3/4 cup) 15-oz can cannellini beans or white beans, drained & rinsed 1 Tbs minced fresh parsley   Combine vegetable stock, tomatoes and tomato paste in a large saucepan and bring to a boil over medium-high heat.   Bring a small saucepan of water to boil over high heat, add macaroni and cook about 10 minutes, until just tender. Drain.   Meanwhile, heat the olive oil in a large heavy skillet (NOT nonstick) over medium-low heat. Add leek and garlic and saute for 3-4 minutes until softened. Stir into the boiling vegetable stock / tomato mixture. Add diced potatoes, cook 2 minutes. Next add carrots, green beans and celery and cook 2 minutes more. Then add zucchini and cook for 8 more minutes, or until vegetables are tender.   Add cannellini beans and cooked macaroni and heat through. Served topped with parsley.   * Look for an instant vegetable stock powder that contains no MSG, such as Vogue VegeBase.       Creamy Garlic Dressing   This is the vegan's answer to Caesar salad dressing... no cheese and no anchovies, but plenty of flavor. Look for vegan Worcestershire sauce (e.g. The Wizard's) and non-dairy eggless mayonnaise-type dressing (e.g. Vegenaise) at your health food store.   1/4 cup non-dairy eggless mayonnaise-type dressing 2 tsp fresh lemon juice 1 small garlic clove, minced and mashed to a paste with 1/4 teaspoon salt 1/4 teaspoon Dijon-style mustard 1/4 teaspoon vegan Worcestershire sauce Freshly ground pepper to taste Romaine lettuce, torn into bite-size pieces   Mix all dressing ingredients together until combined well. Toss with romaine lettuce.     Spaghetti Alla Puttanesca   This spicy sauce is easy to prepare and very flavorful. Serve with garlic toast and a salad of mixed baby greens with balsamic vinaigrette.   Adapted from: Pasta e Verdura by Jack Bishop   28-oz can chopped tomatoes (preferably organic), drained (reserve juice for another use) 1/4 cup olive oil 4 medium cloves garlic, minced 1/2 tsp hot red pepper flakes 1/4 cup chopped black olives (such as Kalamata) 1/4 cup chopped green olives (such as Spanish) (or use 1/2 cup of one variety) 2 Tbs drained capers, minced Salt to taste 12 oz dried spaghetti   Bring a large pot of water to boil. Add 2 teaspoons salt to water.   Meanwhile, heat oil in a large saucepan over medium heat. Add garlic and red pepper flakes and saute until garlic is a light golden color (do not let it burn). Add tomatoes, olives and capers. Simmer, stirring occasionally, until sauce thickens, about 15 minutes. Add salt to taste.   While the sauce is cooking, boil spaghetti according to package directions. Drain and toss with sauce.       Mixed Baby Greens With Balsamic Vinaigrette   Look for bags of prewashed mixed baby greens in the produce section of your supermarket or health food store.   3 Tbs olive oil 1 Tbs balsamic vinegar 1 small clove garlic, minced (or to taste) salt & pepper to taste 6 oz mixed baby greens   Put olive oil in a medium bowl. Gradually whisk in vinegar until emulsified. Whisk in garlic and salt & pepper to taste. Toss with mixed baby greens.     Garlic Toast   This easy garlic toast is a snap to make and tastes much better than store-bought.   Crusty French bread, sliced in 3/4-inch thick slices Olive oil Minced garlic   Combine olive oil & minced garlic. Brush onto bread slices. Toast in a toaster oven or under a broiler until golden.   Fresh Tomato Soup With Basil   The more ripe and tasty your tomatoes are, the better this soup will be. Its fresh, delicious flavor beats canned soup any day. Serve with garlic croutons.   1 Tbs olive oil 2/3 cup chopped onion 2 cloves garlic, minced 2 lbs. fresh tomatoes, diced (about 5 cups) 1-1/2 cups vegetable stock (or prepared instant vegetable stock*) 2 Tbs minced fresh basil 2 tsp sugar 1/4 tsp salt, or to taste   In a skillet, heat oil over medium heat. Add onion, saute 5 minutes, stirring occasionally. Add garlic and continue cooking for another 3 minutes. Then add the tomatoes and saute for 10 more minutes, or until soft. Mash mixture with the back of a large spoon.   Meanwhile, bring the vegetable stock to a boil in a medium saucepan. When the tomato mixture is done, add to the stock along with the basil and sugar. Simmer uncovered for 15 minutes. Blend using an immersion blender, or in a food processor or blender until smooth.   * Look for an instant vegetable stock powder that contains no MSG, such as Vogue VegeBase.       Garlic Croutons   These crunchy morsels are in a league of their own. You'll never buy commercial croutons again!   3 slices whole wheat bread 1 Tbs olive oil 1 clove garlic, minced   Preheat oven to 300F. Trim crusts off bread and cut into small cubes. Heat oil in a heavy skillet over medium-low heat. Add garlic and saute for 30 seconds (do not allow to brown). Add bread cubes and stir well to coat with oil.   Spread bread cubes out onto a baking sheet. (Reserve any crumbs & garlic in the pan to sprinkle in the soup, but do NOT put them in the oven with the croutons or they will burn.) Bake in preheated oven for 15-20 minutes, stirring occasionally, until croutons are crisp.       Confetti Bean Salad with Balsamic Dressing   You'll love this hearty colorful salad. It's great picnic or potluck fare too!   (Adapted from Bon Appetit magazine, August 2001)   1/4 cup olive oil 2 Tbs balsamic vinegar 1 tsp ground cumin 1/2 tsp salt, or to taste pepper to taste 1 can (14 oz) Great Northern beans, drained & rinsed 1 can (14 oz) black beans, drained & rinsed 3 celery stalks, finely chopped 2 cups frozen corn kernels, thawed 1 medium-size red bell pepper, finely chopped 2/3 cup finely chopped red onion or mild sweet onion 1/3 cup chopped fresh cilantro 2 jalapeno chilies, seeded, minced 2 garlic cloves, minced   Put olive oil in a large bowl. Gradually whisk in balsamic vinegar until emulsified. Add cumin, salt and pepper and whisk again.   Add remaining ingredients to bowl and mix well to coat salad with dressing. Mixed Veggie Stir-Fry   This colorful stir-fry is brimming with nutrition and flavor. Other vegetables such as baby corn, water chestnuts, green or yellow snap beans may be substituted for those listed here. Serve with brown rice.   3 cups small button mushrooms, halved 1-1/2 cups small broccoli florets 1-1/2 cups baby carrots, halved lengthwise 18 medium asparagus stalks, tough ends snapped off & remainder cut into 1" pieces (1-1/2 cups) 1-1/2 cups celery, sliced on the diagonal into 1/2" pieces 1-1/2 cups sugar snap peas or snow peas 1 medium red pepper, cut into 1"x1/2" pieces   Sauce: 1 cup vegetable stock (or prepared instant vegetable stock*) 2 Tbs tamari or shoyu sauce (naturally brewed soy sauce) or Bragg's Liquid Aminos (similar to soy sauce)   4 tsp dry sherry (optional; can substitute water) 1-1/2 tsp raw sugar 2 Tbs arrowroot powder or 2-1/2 Tbs organic cornstarch   2 Tbs organic canola oil, high monounsaturate safflower oil or macadamia nut oil 2 Tbs minced fresh ginger 2 Tbs minced garlic 1/2 tsp sea salt   3/4 cup roasted cashews or almonds   In a pot with a steamer insert, bring an inch or so of water to a boil. When water is boiling, add mushrooms. Steam for 3 minutes. With a slotted spoon, remove mushrooms from steamer and set aside. Add broccoli, carrots and asparagus and steam for 2 minutes, stirring once or twice. Remove vegetables and set aside.   Meanwhile, heat the vegetable oil in a large heavy skillet or wok (cast iron works well... do NOT use teflon) over medium heat. When hot, add ginger, garlic and salt, and cook, stirring constantly, for 90 seconds. Add celery, peas and red pepper, and stir-fry for 2 minutes. Add mushrooms, broccoli, asparagus and carrots and mix well. Cook, stirring often, for 2 minutes more, or until vegetables are hot. Turn heat to medium-high. Make a well in the center of the pan, then stir sauce and add to the pan. Cook, stirring, until the sauce thickens and becomes clear. Mix to coat the vegetables with the sauce. Add in the cashews or almonds and mix. Serve over brown rice.   * Look for an instant vegetable stock powder that contains no MSG, such as Vogue VegeBase.       Brown Rice   This ratio of rice to water makes a firm, chewy rice. Increase the water to 1-3/4 cup if you prefer your rice softer. 1 cup short grain brown rice 1-5/8 cup water   Rinse rice. Put with the water into a small, heavy saucepot with a tight-fitting lid and bring to a boil. Reduce heat and simmer for 45 minutes. Do not stir or lift the lid during cooking.   If you have an electric range, put a second burner on low while the rice is coming to a boil. Then switch the pot over to the second burner once it comes to a boil.       Maple-Orange Fruit & Nut Granola   This crunchy granola has just a hint of maple & orange, and is not too sweet, unlike many commercial granolas. Other kinds of nuts and dried fruits may be substituted.   2 cups large-flake rolled oats 1/2 cup wheat germ 1/4 cup natural bran (not bran cereal) 1/4 cup ground flaxseed 1/4 cup slivered almonds 1/4 cup walnut pieces 1/4 cup sunflower seeds 2 Tbs sesame seeds 1/4 cup maple syrup 2 Tbs organic canola oil, high monounsaturate safflower oil or macadamia nut oil 1-1/2 tsp grated organic orange rind 1 tsp pure vanilla extract pinch salt 1 cup raisins 3/4 cup dates, pitted and chopped 1/2 cup dried apricots, chopped 1/2 cup dried figs, chopped 1/4 cup dried cranberries   Preheat oven to 250F. In a large bowl, combine oats, wheat germ, bran, flaxseed, nuts and seeds. Whisk together maple syrup, oil, orange rind, vanilla extract and salt. Drizzle over dry ingredients, then mix with a fork until evenly moistened. Spread mixture evenly onto a large ungreased rimmed cookie sheet.   Bake for 1 hour and 20 minutes, stirring every 20 minutes, until golden and crunchy. Let cool, then mix in dried fruit. Store in an airtight container.     Savory Veggie Burgers   Many homemade veggie burgers are mushy and fall apart when cooking, but this recipe makes delicious burgers that have a great texture and hold together when cooked. They can be frozen uncooked to make a super-fast meal when time is short.   (Adapted from The Complete Vegan Cookbook by Susann Geiskopf-Hadler and Mindy Toomay)   1 Tbs olive oil 1 Tbs dry sherry (or substitute dry white wine or water) 1/2 pound button mushrooms, minced 2 shallots, minced (or substitute 1/2 small onion and 1 small garlic clove, minced) 1 tsp dried oregano 2/3 cup blanched almonds* 1-1/2 cups uncooked rolled oats (not instant) 1/4 cup fine dry bread crumbs** 1/2 cup plain (unflavored) rice milk or almond milk 2 tsp tamari or shoyu sauce (naturally brewed soy sauce) or Bragg's Liquid Aminos (similar to soy sauce) 1 tsp arrowroot powder or organic cornstarch*** 1/2 tsp salt Olive oil for cooking 8 whole wheat burger buns Toppings of choice, such as tomato, lettuce, onion, ketchup, mustard, relish, etc.   Heat the olive oil and sherry (or substitute) in a skillet over medium heat. Add mushrooms, shallots (or substitute) and oregano. Saute until mushrooms have released their liquid and most of it has evaporated, about 5 minutes, stirring often.   Meanwhile, process the almonds in a food processor fitted with the metal blade until ground to a fine meal. Empty into a large mixing bowl. Next process 1 cup of the oats until a medium-fine consistency. Add to the mixing bowl along with the remaining 1/2 cup of oats, the sauteed mushroom mixture and the dry bread crumbs. Mix well. With a fork, whisk together the rice or almond milk, tamari or shoyu sauce, arrowroot or cornstarch and salt. Stir into the mixture in the bowl, mixing well to combine. Divide mixture into eight and press each portion very firmly into a thin patty (this is easy to do with a burger press****, but you can use your hands). (If using a burger press that makes burgers one at a time, line the press with wax paper before forming burger, to make it easy to remove from press.)   Heat a small amount of olive oil (about 1/2 tsp for each burger) in a heavy skillet (cast iron works very well for this), and saute burgers over medium to medium-low heat until lightly browned and crunchy, about 4 minutes each side.   Serve in buns with desired toppings.   To freeze ahead: Place formed burgers onto a cookie sheet lined with wax paper and freeze until solid. When frozen, transfer burgers to a freezer bag, keeping wax paper in between each burger. Cook from frozen state in a small amount of olive oil over medium to medium-low heat, about 5 minutes each side.   * If you're using whole almonds with skins, it's easy to blanch your own. Simply bring water to boil in a small saucepan, then add the almonds. Let boil for 1-2 minutes to loosen the skins. Drain in a colander, and rinse well with cold water. The skins will slip off easy by pinching the nuts between your thumb and forefinger. Dry the almonds well before proceeding with the recipe.   ** If you use purchased bread crumbs, look for those without dairy products, eggs, or additives. To make homemade bread crumbs, dry sliced whole grain bread in a 200F oven until very dry (the slices should snap when broken). Break into pieces and pulverize in a food processor, using the steel blade, into very fine crumbs. Sift through a strainer to remove any larger pieces. One slice of bread yields about 1/4 cup of dry crumbs, but it's easiest to make a large batch at once, then keep it in the freezer.   *** In North America, most corn and products made from corn are genetically modified. Organic cornstarch will be GM-free.   **** Burger presses are available online, or from your local kitchen gadget store.     Marinated Vegetables With Olive-Oil/Lemon Dressing   This colorful salad is full of flavor and nutrition, and the easy olive-oil/lemon dressing costs a fraction of store-bought dressing. It is best made at least one hour in advance, to give the flavors a chance to meld.   1 cup baby carrots 1 cup small broccoli florets 1 cup small button mushrooms, halved 1 cup 1/2-inch cubes of English cucumber (washed but unpeeled) 1/2 small red pepper, halved and sliced very thinly crosswise 2 very thin slices of mild onion (such as Walla Walla or Vidalia), cut in half & separated into rings   Dressing: 1 clove garlic 1/4 tsp coarse sea salt 2 Tbs olive oil 3/4 tsp stoneground mustard 3/4 tsp raw sugar 1 Tbs lemon juice   2 Tbs minced fresh parsley   Over a pot of boiling water, steam-blanch carrots, broccoli and mushrooms for two minutes. Immediately plunge into a bowl of ice water to stop the cooking.   Meanwhile, make dressing. Finely mince garlic with the salt (this will reduce the garlic to a paste). In a large glass bowl, mix garlic paste, olive oil, mustard and sugar. Whisk to combine. Very gradually, add the lemon juice, whisking constantly, until creamy and emulsified.   Drain the blanched vegetables and dry with a clean kitchen towel. Add to the dressing in the bowl, along with the cucumber, red pepper and onion. Mix well to coat the vegetables. Add fresh parsley and mix again. Refrigerate at least an hour before serving.   Variation: Other vegetables may be substituted, such as cauliflower, snow peas or sugar snap peas, green or yellow wax beans, etc.     Blueberry Bran Muffins   Start your day with these yummy vegan muffins or have them as a snack with a glass of rice or almond milk.   Ener-G egg replacer equal to 2 eggs* 1 cup plain (unflavored) rice or almond milk 1/4 cup organic canola oil, high monounsaturate safflower oil or macadamia nut oil 1/4 cup unsweetened applesauce 1/4 cup dark or 'cooking' molasses (not blackstrap) 1/2 cup packed brown sugar 1-1/2 cups natural wheat bran (not bran cereal) 1 cup + 5 Tbs whole-wheat pastry flour 3 Tbs ground flaxseed** 2 tsp non-aluminum baking powder (such as Rumford) 3/4 tsp salt 1/2 tsp baking soda 1 cup fresh or frozen, unthawed blueberries   Preheat oven to 400F. Prepare 12-muffin pan by greasing with vegetable oil or using paper liners (do not use nonstick pan).***   In a large bowl, whisk the Ener-G egg replacer with water according to package directions. Whisk in rice or almond milk, oil, applesauce, molasses and brown sugar until well blended. Stir in bran; let stand for 5 minutes.   In small bowl, stir together flour, ground flaxseed, baking powder, salt and baking soda. Add to bran mixture, stirring just until combined. Do not overmix. Gently fold in blueberries. Spoon into prepared muffin pan.   Bake for 18 to 20 minutes or until firm to the touch. Remove from pan and place on wire rack to cool. Makes 12 muffins.   *Ener-G Egg Replacer can be found in health food stores nationwide, or ordered online. It contains NO animal products, and one box contains the equivalent of nine dozen eggs. See www.ener-g.com for more information. **To assure freshness, buy whole flaxseeds and grind them in a spice grinder or clean coffee grinder. Flaxseeds are perishable, so store whole or ground seeds in the freezer. *** For the dangers of using teflon cookware, see Toxic Teflon - The Silent Killer Of Birds...And People http://www.rense.com/general52/tef.htm   Black Bean Burritos   Beans are nutrition powerhouses... a tasty fat-free source of protein and fibre. These delicious burritos are a complete meal by themselves. The dry roasted cumin seeds are the secret ingredient that makes them irresistible. Add homemade fresh salsa (pico de gallo) and guacamole and you won't miss the cheese!   Beans: 1 Tbs olive oil 1 medium onion, finely diced 1 medium bell pepper, finely diced 2 cloves garlic, minced 1 can (14 oz) black beans, drained with liquid reserved 2 tsp cumin seeds, dry roasted and ground (see note) 1 tsp paprika 2 Tbs chopped fresh cilantro (optional) salt and pepper   For Assembling: 6 flour tortillas, preferably whole wheat pico de gallo (recipe follows) or other salsa guacamole (recipe follows) toppings: minced green onion, finely chopped olives, finely sliced lettuce (preferably romaine or other dark green lettuce)   Heat olive oil over medium heat. Saute onion for a 10 minutes, until softened. Add bell pepper and saute 10 minutes longer. Then add minced garlic and cook another 5 minutes. Add roasted ground cumin seeds and paprika and stir well. Add beans and cilantro (if using), plus enough of the reserved bean liquid to make the mixture moist but not runny. Mix well. Heat over medium-low until mixture is hot. Add salt and pepper to taste.   To assemble, heat flour tortillas according to package directions. Put a couple of spoonfuls of the bean mixture down the middle of the tortilla, then add guacamole, pico de gallo, plus any toppings you are using. Roll up, folding in the short ends to enclose the filling.   Note: To dry roast cumin seeds, heat a heavy skillet over medium heat. Add cumin seeds and cook, stirring, until lightly brown and fragrant, about 5 minutes. Transfer to spice grinder or clean coffee grinder and process until powdered.       Pico de Gallo   1 lb. tomatoes (about 4 medium), finely diced 1 medium red or other onion, finely diced 2 garlic cloves, minced juice of 1 lemon (about 3 Tbs) salt to taste 1 jalapeno chili, minced (optional) 1/4 cup minced fresh cilantro (optional)   Mix tomatoes, onion and garlic in a bowl. Squish them lightly with your hands to release the juices. Stir in lemon juice, salt and optional jalapeno and cilantro. Let stand 15 minutes to blend flavors.       Guacamole   2 ripe medium avocados 1 Tbs minced onion 1 clove garlic, minced 1 Tbs fresh lime or lemon juice 1/4 tsp salt 1 Tbs minced fresh cilantro (optional) 1 tsp minced jalapeno chili (optional)   Cut the avocados in half and remove the pits. Scoop the pulp into a bowl and add the onion, garlic, lime or lemon juice, salt and jalapeno & cilantro (if using). Mash with a fork to make a somewhat smooth but still chunky mixture. Let stand 15 minutes to blend flavors.     Crispy Oatmeal Chocolate Chip Cookies   Most store-bought cookies, even vegan ones, contain 'natural flavors', which could be msg... NOT something you want in your body.* These yummy cookies are easy to make, have NO hydrogenated fat and contain all natural ingredients.   (Adapted from Lorna Sass' Short-Cut Vegetarian)   1/2 cup rolled oats (not instant) 1/2 cup unblanched whole almonds 1/2 cup whole wheat pastry flour 1/4 tsp salt 1/4 cup organic canola oil** or macadamia nut oil 1/4 cup pure maple syrup 1 tsp vanilla extract 2/3 cup vegan chocolate chips   Preheat oven to 375F. Line a cookie sheet with parchment paper. Process oats and almonds in a blender or food processor until coarsely ground. Transfer to mixing bowl and stir in flour and salt.   In a glass measuring cup, whisk together the oil, maple syrup and vanilla extract until blended. Drizzle over the oat mixture, then add the chocolate chips and stir with a fork to combine. Do not overmix. Drop by tablespoonfuls onto parchment-lined cookie sheet. Gently flatten each mound with your fingers to about 1/3 inch thick.   Bake cookies in preheated oven for 13-15 minutes, until lightly golden on the bottom. Transfer immediately to a wire rack to cool. Makes 20 cookies.   *For more information on MSG, see 'Hidden Sources Of MSG In Foods' http://www.rense.com/general35/hidd.htm ** Most canola oil in North America, unless it is organic, is genetically modified. Use ONLY organic canola oil, or substitute macadamia nut oil. © 2004 By Rense.com. May not be reproduced in any format without prior written permission. Links are welcome.