How It All Vegan!: Irresistible Recipes for an Animal-Free Diet (12 page)

5-8 fresh tomatoes, diced + ¼ cup water

2½ cups vegetable stock
or
water

¼ tsp pepper

¼ tsp prepared horseradish (optional)

In a large stock pot, sauté the onions, garlic, carrots, and beets in oil on medium heat until onions are translucent. Add the cabbage, spinach, tomatoes, stock, pepper, and horseradish. Simmer on medium heat for 20-30 minutes or until carrots and beets can be pierced easily with a fork. Serve with warm fresh
biscuits
and
tofu sour cream
. Makes 4-6 servings.

CHIVE BUTTERNUT SOUP

A colourful and zesty soup. Chives add a subtle flavour that is sure to please.

1 small onion, chopped

1-2 stalks celery, chopped

1½ cups butternut squash, peeled & cubed

2 tbsp olive oil

2 cups stock
or
water

1 cup cooked
or
canned white kidney beans

1 tbsp pepper

½ tsp salt

¼ cup chives, minced

In a medium soup pot, sauté the onions, celery, and squash in oil on medium-high heat until onions are translucent. Add the stock, beans, pepper, and salt. Simmer on medium-low heat for 15 minutes, then remove from heat. Remove half of the vegetables and broth and blend in a blender or food processor until smooth. Return to pot and stir in chives. Makes 2 servings.

JANA’S SPRING GARDEN SOUP

Get outside, plant a garden, and enjoy the fruits of your labour.

8 cups water

2 cups each of as many of the following fresh greens:

nettles

collard greens, sliced into strips

kale, roughly chopped

mustard greens, roughly chopped

Swiss chard, roughly chopped

¼ cup dandelion greens, roughly chopped

2 medium carrots, chopped

3 stalks green onions, chopped

sprig of fresh fennel

2 cups medium tofu, cubed

1 tsp Braggs
or
soy sauce

¼ cup miso

In a large soup pot, bring the water to boil. Add the greens, dandelions, carrots, onions, and fennel and simmer for 20-30 minutes on medium heat. Stir in the tofu, Braggs, and miso and remove from heat. Let stand 10 minutes before serving. Makes 4-6 servings.

JANA’S WINTER SICKY SOUP

When winter has you sniffling and sneezing, strain the broth from this soup and drink as much as you can all day long. If you’re not sick but just want a wonderful soup to get you through the winter blahs, Jana’s hearty soup will do the trick.

½ medium butternut squash, peeled & cubed

4 medium carrots, sliced

½ -1 cups burdock roots, sliced

½ dandelion root, chopped

2 tbsp olive oil

½ medium white onion, chopped

4 tbsp fresh ginger, grated

8 cloves fresh garlic, chopped

8 cups vegetable stock
or
water

1 tsp cayenne pepper

1 tsp curry powder

pinch of salt

2 tbsp fresh rosemary, chopped

3 lemon slices

4 whole leaves of collard greens,

roughly chopped

¼ cup miso

¼ cup green onions, chopped (garnish)

In a large soup pot, sauté the squash, carrots, and burdock and dandelion roots in oil on medium-high heat for 5-10 minutes or until ingredients are tender. Add the onions, ginger, and garlic and cook 5 minutes more. Pour in the stock and add the cayenne, curry, salt, rosemary, lemon, and collard greens and simmer on medium-low heat for 40 minutes. Remove from heat, stir in miso, and let stand 5 minutes before serving. Garnish with green onions. Makes 4-6 servings.

MUSHROOM BARLEY STEW

Barley is a rugged grain that has been used for food, barter, and beer for over 4,000 years. It is a nutritionally balanced food high in protein and carbohydrates. It also provides a great deal of bulk by absorbing 2-3 times its volume of the cooking liquid. Having a mild taste but a chewy texture, it is a pleasant addition to this stew.

1 medium carrot, chopped

½ medium onion, sliced

2 large cloves garlic, crushed

½ medium green pepper, chopped

½ medium red pepper, chopped

2 tbsp olive oil

15-20 small mushrooms, chopped

1 cup dry pearl barley

½ cup cooked
or
canned chickpeas (garbanzo beans)

1 tsp cumin

splash of Tabasco sauce (to taste)

salt (to taste)

pepper (to taste)

1 tbsp Braggs
or
soy sauce

3-4 cups vegetable stock

In a large soup pot sauté the carrots, onions, garlic, and peppers in oil on medium heat until onions are translucent. Add the mushrooms and sauté until the mushrooms become tender. Add the barley, chickpeas, cumin, Tabasco, salt, pepper, Braggs, and stock and simmer for 20-30 minutes until barley is cooked.

Serve with warm
biscuits
. Makes 4-6 servings.

GARDEN MEDLEY VEGETABLE STEW

The most delicious stew ever. Too nutritious to mention all of its wholesome properties, you’re just going to have to make this savory stew and find out for yourself. You could also throw in whatever vegetables you have in your fridge – the more, the merrier!

½ medium onion, chopped

3 cloves garlic, crushed

2 medium carrots, chopped

1 tbsp olive oil

½ butternut squash, peeled & cubed

1 medium potato, chopped

½ medium green pepper, cored & chopped

1 28-oz can crushed tomatoes and juice
or

5-8 fresh tomatoes, diced + ¼ cup water

1 tsp balsamic vinegar

2 cups vegetable stock
or
water

1 tsp turmeric

1 tsp cumin

1 tsp chili powder

In a large soup pot, sauté the onions, garlic, and carrots in oil on medium heat until onions are translucent. Add the squash, potato, pepper, tomatoes, vinegar, stock, and turmeric, cumin, and chili powder. Simmer for 30-45 minutes until vegetables are tender, and serve. Makes 4-6 servings.

AUNTIE BONNIE’S LIVELY LENTIL STEW

1 large onion, chopped

2 stalks celery, diced

2 medium carrots, chopped

1 tbsp olive oil

1 cup dry green lentils

3 cups vegetable stock
or
water

1 28-oz can diced tomatoes
or

5-8 fresh tomatoes, diced + ¼ cup water

2 tbsp tomato paste

1 small potato, diced

½ tsp red pepper flakes

½ tsp salt

½ tsp pepper

½ cup spinach, chopped

3 tbsp fresh parsley, chopped

In a large soup pot, sauté the onions, celery, and carrots in oil on medium heat until onions are translucent. Add the lentils, stock, tomatoes, tomato paste, potatoes, red pepper flakes, salt, and pepper. Bring to a boil and simmer gently for 30-45 minutes, stirring frequently until lentils are tender. Stir in spinach and parsley and simmer for 5 minutes more. Makes 4-6 servings.

Vegan Salads
& Dressings

Long gone are the days when salads consisted only of iceberg lettuce and tomato slices, slathered with bottled dressing. It’s time to welcome a beautiful array of fresh, wholesome salads with tantalizing tastes into your diet. Salads offer the freshest, most wholesome food nutrients available. Raw salad is especially beneficial because our bodies digest nutrients and enzymes more readily than if the ingredients were cooked. These salads are highly nutritious and can be served to accompany meals or as meals on their own.

TANYA’S GARDEN MEDLEY

I just love making this huge salad and feasting on it for days. I combine every vegetable I can find in my refrigerator for this creation. Feel the goodness of all these vegetables racing through your veins, giving you the energy you need to live in this crazy world.

1 head red leaf lettuce, roughly chopped

1 bunch spinach, roughly chopped

1 cup red cabbage, shredded

1 small beet, grated

5-10 mushrooms, sliced

4-5 stalks green onions, sliced

3-4 medium carrots, sliced

1 medium cucumber, sliced

1 cup sunflower sprouts

1 cup broccoli sprouts

1 cup mixed bean sprouts

3 tbsp.
gomashio