50 Hearty Vegetarian Recipes (That Even Omnivores Will Love)

50 Hearty Vegetarian Recipes (That Even Omnivores Will Love)

50 Hearty Vegetarian Recipes [That Even Omnivores Will Love)


Thursday, October 1 is World Vegetarian Day. Sharing a vegetarian meal in honor of World Vegetarian Day (or any day) helps reduce our carbon footprint, improve our health, and improve the environment.


If you need a little help getting your friends and family to choose more vegetarian meals, here are 50 of the best dishes that even omnivores will love.

Original Post



Thai Coconut Tofu


It’s true, not everyone loves tofu, but these awesome recipes featuring the famous bean curd just might do the trick of letting omnivores know just how delicious tofu can be. Tofu is infinitely versatile, and it’s a great low-calorie source of protein and calcium.




1 - Thai Coconut Tofu


Thai Coconut Tofu


Dress up your tofu with this delicious mix of red curry, lime juice and coconut milk. For a spicier dish, increase the amount of red curry. Enjoy!


½ onion, sliced
½ teaspoon black pepper
⅛ teaspoons pepper
½ teaspoon salt
2 tablespoons Thai red curry paste
½ teaspoon lime zest
1 teaspoon lime juice
1 tablespoon smooth peanut butter
1 tablespoon fresh cilantro, chopped
2 teaspoons oil
1 cup coconut milk
½ cup green peas
2 medium fresh tomatoes, sliced
14 ounces extra firm tofu



¼ cup rice wine vinegar
2 tablespoons soy sauce
1 teaspoon toasted sesame seed oil
¼ cup coconut sugar, or sugar of choice

  • Cut tofu in 1 inch thick slices. Put tofu slices in baking dish and cover with marinade. Bake @ 350◦ for about 25 minutes, checking periodically. Let cool and cut in small squares.
  • Meanwhile, sauté onions for 5 minutes. Add tomatoes and cook until they are beginning to wilt. Be careful not to overcook.
  • Heat coconut milk, curry paste, lime zest and cilantro in a small saucepan.
  • Toss tofu squares, vegetables and sauce, serve warm.

Total cooking time: 1 hour

Serves: 4

2 - Cajun Spiced Tofu


, November 19, 2013, Source


Cajun Spiced Tofu


Recipe: Cajun Spiced Tofu From: Marji Beach at Plant Based on a Budget

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  • Yield : 8 slices
  • Servings : 2-3
  • Prep Time : 15m
  • Cook Time : 20m
  • Ready In : 40m

Spicy hot is a favorite flavor of mine and this dish serves it up and then some. History lesson, go back to the 1700s! The mix of flavors blended together to create cajun seasoning came from French immigrants who settled in eastern Canada, then called Acadia. They lived there for more than a hundred years before British colonialists forcefully deported them. Many settled in Louisiana, arriving impoverished and without means. They brought with them a culture rich in creative ways of cooking food (granted, most of that food was comprised of dead animals).


This recipe is spicy! Also, the pictures depict a level of clove action unseen in the modern world. Don’t do it. Just don’t. I used 8 tsp of cloves and that was the silliest thing ever. Mainly because my tongue went numb. The recipe I put up here is modified so that your tongue will not go numb either…in theory.


Because I am awesome, I am going to give you TWO WAYS to cook this tofu!


If you don’t have all these spices, only go out and buy them if you plan on using them frequently. Spices are notoriously expensive. Use what you got.

If you make this recipe and have suggestions on improving it, I’m game!


  • 2 tsp ground clove
  • 2 tsp chili powder
  • 1/4 tsp cayenne
  • 1 tsp dried rosemary
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1/2 tsp ground coriander
  • 1/2 tsp dried sage
  • 1 tsp ground black pepper
  • 1/2 tsp onion powder (optional)
  • package of extra firm tofu (pressed if not vacuumed pack) sliced into 1/4-1/2 inch thick slices
  • 1 mango cubed
  • 1/4 cup chopped cilantro
  • 2 tbsp of agave syrup
  • oil for cooking and brushing tofu


Step 1

Mix all those spices together! Admire!

Step 2

Prep your tofu! Make sure as much moisture is pressed out of it as possible (stick it between napkins under a dictionary for an hour or so or get yourself a TofuXpress). Water is the #1 enemy of fried tofu lovers everywhere.

Step 3

Brush olive oil (or any good cooking oil) on all sides of the tofu. Dip into the spice mixture and coat on all sides.

Step 4

Option 1: Pre-heat oven to 425 and bake the tofu slices for 10-12 minutes or until browned. Option 2: Heat wok or pan to medium heat. Do not oil the pan. Cook the spiced tofu for 5-7 minutes on each side, until tofu is slightly browned.

Step 5

To make the mango topping, mix together the mango, cilantro, and agave. Plop it on the heated tofu and eat it with a smile.

3 - Baked Ginger-Soy Tofu Squares


, November 11, 2011, Source


Baked Ginger-Soy Tofu Squares


When I saw this baked tofu recipe pop up on The Kitchn’s Facebook feed last week, I ran downstairs to put tofu on my grocery list. I’d recently made a divine coconut peanut sauce inspired by a simple recipe I found on the Thai cooking blog, SheSimmers, and was looking for things to show it off on. And baked tofu squares certainly fit the bill…


Tofu by Eve Fox, Garden of Eating blog, copyright 2011

I started by unwrapping the tofu and placing it under pressure (in this case, a cutting board topped with a small dutch oven to provide some serious heft) to drain.

Draining the tofu by Eve Fox, Garden of Eating blog, copyright 2011

While the tofu drained, I whipped up a simple marinade – soy sauce, garlic, ginger, sesame seeds, sesame oil and a little bit of organic apricot jam for sweetness.

Marinade ingredients by Eve Fox, Garden of Eating blog, copyright 2011

Twenty minutes later, my tofu had shed some water weight and was ready for cubing. I used firm tofu which is very easy to cut (soft tofu is more prone to crumbling or tearing.)

Sliced, drained tofu by Eve Fox, Garden of Eating blog, copyright 2011

I placed the squares in the marinade and left them to soak up the sesame soy goodness for about half an hour. Then I dropped the marinated squares onto a heavy baking sheet and popped them into the oven.

Tofu squares heading into the oven by Eve Fox, Garden of Eating blog, copyright 2011

Thirty-five minutes later, a tray full of delightfully chewy, flavorful tofu squares was giving me a “come hither” look I found myself powerless to resist.

Baked marinated tofu squares by Eve Fox, Garden of Eating blog, copyright 2011

I served them with the coconut peanut sauce, brown rice and baked yams and ’twas mighty tasty.


Next: the recipe


Baked Soy Ginger Tofu Squares
Serves 4 as part of a meal



* 1 (16-ounce) block extra firm tofu
* 1/2 cup soy sauce
* 2 tsps sesame oil
* 1 clove garlic, pressed or minced
* 1 tsp fresh ginger, peeled and minced or grated
* 1 Tbsp sesame seeds
* 1 Tbsp apricot preserves
* Peanut oil for greasing



1. Drain and rinse the block of tofu. Set it on a rimmed dinner plate. Place another plate on top and weight it down with something heavy, like a handy can of tomatoes or a heavy skillet, to press out some of the excess liquid. Let sit 15 – 30 minutes.


2. Meanwhile, make the marinade. Combine the soy sauce, sesame oil, ginger, garlic, jam and sesame seeds (feel free to adjust amounts and add or delete ingredients to suit your taste) and stir well to make sure the jam is dissolved. Set aside.


3. Cut the tofu into pieces. You can do cubes for croutons, sticks for dipping, flat squares to layer on sandwiches, or any other shape you feel like. Thinner pieces will get harder and chewier than thicker ones.


4. Put the cut tofu in a shallow dish, cover with marinade, and let sit for 15 – 30 minutes. Flip the tofu a few times so the marinade is absorbed evenly. The longer you let the tofu sit, the deeper the flavor will be.


5. While the squares are soaking, pre-heat your oven to 350-degrees. Place the squares on a greased baking sheet (I used peanut oil) and cook for 10 minutes and then flip them over. Continue cooking and flipping every 10 minutes until the tofu is as baked as you like it, 20 – 45 minutes total.

4 - Healthy, Vegan ‘Tofuevos Rancheros’

Healthy, Vegan ‘Tofuevos Rancheros’

If you’re a runner like me — or any type of athlete — you know that after a hard workout, you need to refuel. This past fall I ran the beautiful Big Sur Half Marathon, and after the race I made what has become my traditional post-race meal: “Tofuevos Rancheros.”


These measurements aren’t set in stone, so you can adjust to your liking.


Tofuevos Rancheros:


2 Tbsp olive or canola oil
1 yellow onion, chopped
1 red pepper, chopped
5 crimini or button mushrooms (optional), chopped
1 package firm, water-packed tofu, crumbled with hands
1/2 tsp coriander
1/2 tsp cumin
pinch cayenne
1/2 tsp turmeric
dash of salt
dash of pepper
about 1/4 cup Daiya brand vegan cheddar cheese
pico de gallo
small corn tortillas
refried beans or soyrizo


Heat oil on medium-high in a large pan. After about a minute, toss in the onions and cook until the become soft and transparent, stirring often. Then put in the red pepper and mushrooms, and cook until these become soft (keep stirring occasionally).


When the peppers and mushrooms are tender, add the crumbled tofu. Make sure to get firm but water-packed, not vacuum-sealed, tofu. This helps achieve the egg-y texture. Once the tofu is in, stir and add the coriander, cumin, turmeric, cayenne, salt and pepper. I said a “pinch” of cayenne but you can add more, depending on your spice-tolerance. Stir all of these in, just until the tofu is heated.


Remove the pan from heat and mix in the Daiya cheese — quickly, while the tofu is still hot. You want to melt the cheese in, but not burn it and make it tough.


To prepare the tortillas, I recommend wrapping them in a wet paper towel and microwaving for about one minute. To cook the beans, just stick them in a small pot and heat. For soyrizo, cook in a shallow pan with 1-2 Tbsp of oil and stir until hot.


That’s it! Assemble however you prefer — I like to put the tofu and beans/soyrizo on a warm tortilla, then top with a dollop of guacamole and some salsa. This is a quick, yummy meal with lots of protein and vitamins: a perfect post-race (or post-workout, or post…-sleeping) brunch.

5 - 6 Meatless BBQ Recipes


a Care2 favorite by Jake Richardson, Sources


6 Meatless BBQ Recipes


Frankie’s Vegan Spare Ribs
This recipe sounds tasty, and not too complicated. The meat substitute is seitan. It does call for a food processor, and about an hour of total baking time, which is not too bad. There is a BBQ sauce recipe that goes with the ribs.


Carolina-style Barbeque Sandwiches
From Vegetarian Times, this one I would like to try, but it calls for a lot of cider vinegar. In fact, in the comments section, most said it was too much and they reduced it, “I just made this recipe and after reading the above posting I reduced the apple vinegar to around 1/4 C.” The sauce is supposed to be tangy, and mustardy. The sandwich uses seitan as the protein source. (If you want the sweeter Kansas City BBQ sauce, here is a recipe for Big Al’s K.C. sauce.)


Sweet and Spicy Barbeque Tofu
A simple but appealing recipe for comes from About.com. The only issue I see is the call for 3/4 cup brown sugar. That seems like too much, and could be reduced to maybe 1/4. Also it mentions using 3/4 cup orange juice concentrate, which could be enough sweetness by itself. Marinating takes 2 hours, but everything else is quick.


Eggplant BBQ with Fresh Chive Vinaigrette
This recipe sounds the most original. It also doesn’t require much time. When can you say you last barbequed an eggplant?


Brazilian Beach Skewers
For people who do eat cheese, there is an intriguing recipe using Halloumi, which is a middle eastern cheese usually only made from goat and sheep milk. You can probably get it at a middle eastern grocery store, and some supermarkets might carry it. (A simple recipe once you have acquired the Halloumi.)


BBQ Seitan Ribs
SusanV of the FatFree Vegan Kitchen blog has a recipe for ribs that sounds good, though it is not entirely fat free. This one requires you have your own sauce. She says it is easy to make, but the recipe requires something called liquid smoke.

6 - Tempeh


Vegan Tempeh Stroganoff


Tempeh is a fermented soybean cake, but don’t tell any omnivores or newbie tempeh friends that. All they need to know is that tempeh is an awesome fermented food that’s great in many meatless recipes. You can usually find tempeh in the refrigerator of your local natural foods store, but if you don’t have a local tempeh maker, it may be hiding in the freezer. Tempeh does best with a marinade, and it tends to dry out faster than tofu, so keep that in mind when working with this great food.




Chipotle Tempeh


Chipotle Tempeh and Garden Vegetable Pizza

Chipotle Tempeh and Garden Vegetable Pizza


This bold and spicy tempeh dish is rich with tomato and chipotle flavors. This Mexican-inspired dish will warm your stomach and your soul! It is also good served with brown rice.

8 oz.  Tempeh, cut in 1“ cubes



1 tablespoon chipotle paste
1 teaspoon granulated garlic
1 teaspoon granulated onion
2 tablespoons tomato paste
2 cups water
1 tablespoon lime juice
2 tablespoons agave or sweetener of choice
1 teaspoon red pepper flakes
1 teaspoon olive oil
½  medium onion, cubed
2 teaspoons garlic, minced

cilantro, minced for garnish

  • Combine tomato paste, water, lime juice, seasonings, agave and chipotle. Place tempeh in marinade in covered dish or pan in refrigerator for 1-2 hours or overnight.
  • Preheat oven to 375 degrees.
  • Sautee onion and fresh garlic in olive oil until tender. Remove tempeh from marinade and set tempeh aside. Add marinade to sautéed onions and garlic. Bring to a simmer and cook 5 minutes.
  • Place tempeh cubes in pan and cover with onion and marinade mixture. Cover with foil and bake for 30 minutes.
  • Place tempeh on plates and garnish with cilantro (and extra pepper flakes if you want it more spicy.)

Serves: 4

Cooking time: 45 minutes

7 - Tempeh Fakin’ Bacon


, October 10, 2010, Source


Tempeh Fakin’ Bacon


I am one of those people who doesn’t eat much meat. It’s not an ideological thing, nor because I am a sissy. It’s mostly out of economic necessity that I don’t eat it — meat is expensive. Years of working as a writer and editor (a great job — but sometimes I wish I went into investment banking) have trained me to economize. I’d like to bestow upon you a foolproof recipe that will revolutionize your Sunday mornings: Tempeh Bacon. It’s easy to make, costs about $3.50 for 4 servings, and you can use it in recipes that call for bacon. I learned it from Jessica Porter, a macrobiotic cooking teacher who battled with junk food for years until she learned how to make healthy food that tastes like junk food. This recipe is great if you’re trying to lose weight but still want to eat “like a man.”


Tempeh is an under-appreciated superfood. If more regular Americans knew about how good and meaty it is, it would become an American staple. Now don’t stop reading when I say this…just bear with me and try it: Tempeh is a fermented soybean cake. It is nothing like tofu, its much-maligned cousin. It’s dense and meaty with a sort of chicken flavor. Tempeh is cheap, and available in the refrigerator section of your local produce aisle or “health food” section (Stop and Shop, Safeway, Kroger, and other major supermarket chains carry it). There are many health benefits of eating tempeh, but I won’t go into those. I’m giving you this recipe because it is deeee-licious.


I might sound like one of those drug dealers in 1980′s “Just Say No” commercials when I say this, but I’ll run that risk: Try it. You’ll like it.

Tempeh Bacon:

1 package of plain tempeh, sliced into strips
1 cup tamari or shoyu soy sauce
1 cup water
4 Tbsp. dark sesame oil


1. Put the tempeh, soy sauce, and water into a sauce pan. Bring to a boil, and then simmer covered for 10 minutes. Carefully remove the tempeh from the liquid with a slotted spoon and put it on a plate.


2. Coat a frying pan with the dark sesame oil. Heat up the oil. Fry the tempeh in the oil until it is dark brown and crispy.

3. Drain on paper towels.

8 - Southwest Tempeh Chili Recip

The Benefits of Vegan Cuisine and Southwest Tempeh Chili Recipe
The Benefits of Vegan Cuisine and Southwest Tempeh Chili Recipe

Earth Day is the perfect day to commit to doing what you can to help preserve and protect our environment. Many do not realize that making changes to your diet is perhaps the most effective way to lighten our footprint on our fragile planet. Those accustomed to eating meat may shy away from some of the facts surrounding the environmental impact of an animal-based diet. The statistics are staggering and challenging to ignore.


A UN report entitled “Livestock’s Long Shadow” indicates that livestock production contributes to more greenhouse gasses than the entire world’s transportation industry combined. That’s a lot of gas! In addition to the global warming angle, there is a convincing case for switching to plant-based foods when you consider the following:


The environmental impact of a vegan diet is a fraction of that of a meat-based one. According to Conservation International, the average carbon emissions from an animal product based diet are 11 tons per year per person. The average emissions on a plant-based diet are six tons per year. Another interesting tidbit of information is that it takes approximately three acres of land and 2500 gallons of water a day to support an animal product based diet. A plant-based diet utilizes only 1/6 of an acre of land and 300 gallons of water a day. According to the USDA, one acre of land can produce 20,000 pounds of vegetables. This same amount of land can only produce 165 pounds of meat.


While all of this information may be persuasive on an intellectual level, when it comes to our food choices we are dealing with a primal instinct that is not so easy to change. At Vegan Fusion we specialize in helping people who want to include more vegan foods in their diet do so in a gentle and delicious manner. Many of our recipes are designed to replicate the tastes and textures of dishes that contain animal products, so there is never a feeling of deprivation. Here is one of our favorites, from the cookbook, Vegan Fusion World Cuisine:


Southwest Tempeh Chili

35 min prep / 25 min cooking / 5-6 servings

3/4 C Onion, chopped

1/2 Celery, chopped

1 Tbl minced Garlic

1 tsp Jalapeno pepper, roasted, seeded & minced

8-12 oz. Tempeh, cut into 1/8″ cubes

4 C Filtered water or vegetable stock

14.5 oz. Fire-roasted, crushed tomatoes

1 large Ancho chili, soaked in water until soft, seeded & minced

2 Tbl Tomato paste

1 Tbl Barley malt syrup, optional

1 ½ C cooked & drained kidney or black beans or one 15-ounce can

1 ½ C Corn, fresh or frozen

½ C Cashews, roasted, no salt, chopped

6 Tbl soy sauce, or to taste

1 Tbl Lime juice, fresh squeezed

1 Tbl Chili powder

1 tsp Cumin powder, toasted

Pinch Cayenne pepper, or to taste

Black pepper, ground to taste

Sea salt, to taste

3-4 drops Liquid smoke (optional)

1 ½ Tbl Cilantro, minced


1. Place onion, celery, garlic, jalapeno, tempeh and water or stock in a 3 qt pot and cook over medium heat for 20 minutes, stirring occasionally.

2. Add tomatoes, barley malt syrup, and tomato paste and cook for 10 minutes, stirring occasionally. Add beans and corn and cook for 5 minutes, stirring occasionally. Add remaining ingredients, remove from heat, mix well and enjoy. Flavor improves over time.


Serving suggestion: Garnish with a small scoop of Vegan Sour Cream (try tofutti brand), additional minced cilantro, and a sprinkle of toasted pumpkin seeds.

9 - Tempeh Stroganoff


Fancy Meals: Tempeh Stroganoff Recipe


When I was a kid my mom cooked us dinner every night, no small feat considering she had a full time job and two very picky kids. One of her classic dishes was Beef Stroganoff, a recipe she got from that tome of classic cooking, The Joy of Cooking. The creamy mushroom gravy with egg noodles was pretty damn good, and it wasn’t until I was in my late 20s that I had anything similar. And then last year I created my own recipe, based on the one found in Vegan World Fusion Cuisine by Mark Reinfeld.


This version is meat-free, but has all the smoky, creamy awesomeness that a wintertime meal requires. Serve with traditional egg noodles, or choose the gluten-free rice noodles pictured here. I’ve used tempeh, a fermented soy product, but you could also use tofu or premade seitan. This recipe makes a huge meal, but makes damn good leftovers too.


tempeh Stroganoff


Vegan Tempeh Stroganoff

2 (8-oz) blocks tempeh, cubed
3 tablespoons olive oil + 2 Tablespoons extra
2 cups thinly sliced onions
4-5 cloves garlic, minced
2 cups cremini or button mushrooms, thinly sliced
2 Portobello mushrooms, thinly sliced
2 cups vegetable broth
¼ cup mirin (Japanese rice cooking wine), use regular wine if you have
⅓ cup nutritional yeast flakes
2 Tablespoons vegan Worcestershire sauce
2 tablespoons potato starch
1 Tablespoon fresh minced thyme
2 teaspoons Dijon mustard
1 tablespoon smoked paprika
1-2 teaspoons salt
½ cup unsweetened plant-based milk (more to taste)
1 cup frozen peas
1 (16-ounce) package noodles, cooked according to directions
Cashew cheese, sour cream or Greek Yogurt for garnish
Minced fresh parsley for garnish


  1. In a large heavy skillet heat 3 Tablespoons oil on medium heat. Add cubed tempeh. Cook until browned on each side, adding more oil if necessary. Set aside.
  2. In the same skillet, heat remaining oil. Lower heat slightly and add onion and garlic. Cook until onions have browned slightly. Lower heat and add all mushrooms. Cook until mushrooms are soft, stirring occasionally.
  3. In a bowl whisk together broth, mirin, nutritional yeast, potato starch, thyme, mustard, paprika, and salt until starch has dissolved.
  4. Add broth mixture to onions and stir well. Stir continually until mixture has thickened. Slowly add in soymilk until mixture is desired consistency. Add cooked tempeh and peas and stir to combine. Let simmer for five minutes on very low heat.
  5. Divide noodles between bowls and cover with mushroom sauce. Garnish with a dollop of sour cream or yogurt and fresh minced parsley. Enjoy!
variety of mushrooms

so much fungi to enjoy!

10 - Tempeh Bolognaise Pasta Sauce


Tempeh is a fermented soy product that is a great source of vegan protein, with a nutty flavor and chewy texture. It can sometimes be intimidating to cook because it needs a bit of work to make it taste awesome; tempeh has a natural, slightly bitter flavor and most people like a marinade or a good sauce to keep their palettes happy. But this pasta is perhaps the best way to add tempeh into your meatless meal rotation.


Tempeh Bolognese Pasta is a great weeknight dinner for the whole family, featuring fresh vegetables, good vegan protein, and the ease of a pasta meal.


tempeh bolognese with brown rice pasta

Tempeh Bolognese Pasta

¼ cup olive oil
1 cup diced onion
1 cup diced bell pepper
1 cup diced carrot
1 cup sliced mushrooms
2-4 cloves garlic, minced
1 (8 ounce) block tempeh, crumbled
1 (24-25 ounce) jar marinara sauce of choice
1 Tablespoon Italian herb mixture (thyme, basil, oregano, etc.)
Sea salt and black pepper to taste
½ cup water (more to taste)
1 (16-ounce) package pasta

  1. In a large skillet heat 2 Tablespoons olive oil over medium heat. Add onions and cook until just browned, about 5-8 minutes. Add remaining olive oil and green pepper, carrot, garlic, and tempeh. Cook for 10-15 minutes, stirring constantly, until vegetables are soft and tempeh is browned.
  2. Lower heat and add marinara sauce and herbs. Stir to combine, adding water to thin slightly. Taste sauce, and season with salt and pepper if needed.
  3. Simmer sauce for 10 minutes on low heat, stirring often.
  4. Meanwhile, cook pasta according to package directions. Drain and rinse with cool water.
  5. Divide pasta between four bowls, and smother with sauce. Enjoy!

Yield: Four generous servings


sometimes black spots appear on the tempeh, but don’t worry about whether your tempeh is blond or mottled- natural variations in the culturing process produces different colors.


a filling and awesome meal.



Seitan is a faux meat made from wheat gluten (sorry, gluten-free friends), and it’s pretty amazing. It’s dense, chewy, and when done well can be oddly similar to meat. It works great baked, fried, or tossed together with a stir-fry. These great recipes below will get you started with the heartiest option to feed your omnivore friends.



Seitan Kebabs with Sangria Tomato Salad | From The Lusty Vegan © 2014 by Ayinde Howell and Zoe Eisenberg




11 - Better-than-Beef Meatless Meat

(learn how to make your own seitan!)


Better-than-Beef Meatless Meat

Better-than-Beef Meatless Meat

Seitan/Wheat-Meat (made from wheat gluten flour) is one of the best meat substitutes for flavor absorption as well as texture. High in protein and low in fat, seitan (when properly prepared) will win over the meat-oholics in your life, from kids to grown-ups.


Once cooked, it can be used fresh or frozen until needed. When it’s defrosted, you can simply slice it into strips and serve with different sauces or ground in a food processor for tacos, lasagna, chili, or any other recipe where one would usually use ground beef.


Wheat gluten is the natural protein portion of wheat that is extracted when wheat is milled into flour. In its processed form, wheat gluten is a fine, tan-colored flour consisting of about 75-80 percent protein. You may be familiar with it as an additive to home-made bread, because the extra gluten helps the bread to stick together and therefore rise better without collapsing.


As many people know, gluten can cause allergic reactions or sensitivities in some people, which means that seitan is not a food to serve to your friends with wheat allergies! But for those who don’t react badly to gluten, seitan is a good source of protein and can be a big help for those transitioning to veganism.


Because of its amazing ability to imitate meat, seitan is a great food to serve at educational events or meals with non-vegan friends and family. When you add it to sauteed veggies and season it up with your favorite flavors or sauces, it is bound to surprise people who are not expecting the meal to contain any meat.


To make an easy, delicious dish for vegan educational events or pot-lucks, you can simply sauté up some onions and garlic with thinly sliced cabbage or dark garden greens. Mix this together with some sliced seitan that has been marinating in a pre-made vegan barbecue sauce, and then bake it in a casserole dish for 30-40 minutes. We served this recently at a vegan booth at a local fair, and people went wild over it. One diner commented that it was the best food she had ever eaten. You can’t get much better than that!


Seitan (basic recipe)
yields five 3″ x 3″ pieces


18-20 cups water (for boiling)
1/2 tsp. sea salt
4 1/2 cups gluten flour
1/2 cup nutritional yeast (optional)
1 tsp. garlic powder
1 tsp. dried basil
1 tsp. sea salt
1 Tbsp. herb salt (such as Herbamare)
1 tsp. onion powder
1 tsp. oregano (optional)
3 1/2 cups water
1/4 cup molasses
1/4 cup tamari or substitute


1.  In a large pot, add sea salt to the water and bring to a boil.
2.  In a medium-sized bowl, combine the dry ingredients (flour, yeast & spices). Stir well.
3.  In a separate bowl or measuring cup, mix together the remaining liquids.
4.  Add liquid to the dry and mix thoroughly until dough is consistent (solid and firm, yet not dry).
5.  Pour onto tray and knead dough until all air is removed. Form a rectangular loaf on the tray and cut into even pieces (approximately 3″ x 3&Prime.
6.  Place the cut dough into boiling water. Boil for 45-50 minutes.
7.  Remove a piece and cut it to see if it is done. (It should be firm all the way through).
8.  Take out and cool on a tray. If not for immediate use, leave in large pieces and freeze. Keeps well in the freezer. When removing from freezer, defrost then prepare as directed in recipe.

12 - Seitan Barbecue
serves 4-5



4-5 cups seitan, sliced
2-3 Tbsp. oil
2-3 Tbsp. tamari or substitute
2-3 Tbsp. nutritional yeast (optional)


2 cups water
1/4 cup sorghum
2/3 cup tomato paste
2 Tbsp. apple cider vinegar
1/4 Tbsp. garlic powder
1/2 Tbsp. onion powder
1 Tbsp. vegan hickory smoke flavor
1 Tbsp. molasses
1/2 Tbsp. tamari or substitute
1 Tbsp. arrowroot powder
2 Tbsp. liquid vegetable bouillon


1.  Pan-fry the sliced seitan in the oil and season with tamari. Add yeast and brown on both sides. Shut off flame.
2.  In a blender, blend the Sauce ingredients and pour into a saucepan. Simmer and stir for about 25 minutes, never bringing sauce to a boil.
3.  For a quick and easy barbecue, simply add some of the sauce to the seitan and pan fry. A second option is to add the sauce to the seitan slices and bake in the oven, allowing the seitan to absorb the flavors.

13 - Seitan Kebobs


How to Survive Being the Only Vegan at Your Labor Day Party – Plus A Recipe!

How to Survive Being the Only Vegan at Your Labor Day Party – Plus A Recipe!

Labor day is here! Instead of mourning the dog days of summer, it’s time to enjoy the day off with friends and family and—in traditional American style—a whole bunch of food. If you’re vegan, then you know going to a barbecue at someone else’s place can sometimes be awkward. No one likes to turn down their host’s bacon-wrapped pineapple bites, again. Below are a few tips for surviving your upcoming labor day bash, plus a recipe to bring and impress all your omnivorous buds.


Bring a dish, or four. Well, of course you’re likely to bring a dish to a food-related event. However, you could possibly be the only non-meat eater at the party. This means you might want to bring more than one dish to avoid your entire meal consisting of that quinoa salad. Don’t want to bring a full-on feast? Then perhaps consider…


Offering to help cook. Show up early to help your host cook and prep. Not only will you look like the nicest friend ever, but you can veganize some dishes on the sly. Set the cheese on the side of that salad, opt for olive oil instead of butter in the pasta and make sure those grilled veggies aren’t accidentally slathered in burger juice.


Let the food talk. Often when you’re eating different than the rest of the party goers, someone (or everyone) will bring it up. Don’t tell your omnivorous family and friends how tasty vegan eats can be. Show them! The following grill-friendly recipe is delicious and satisfying, with a mouth-feel that will keep plant-eaters and meat-eaters happy.


Seitan Kebabs with Sangria Tomato Salad
Prep time: 25 minutes | Cook time: 25 minutes | Serves 2 to 4

You will need 6 to 8 wooden or metal skewers for this recipe. If using wooden skewers, soak them in water for about 20 minutes before using.


(From The Lusty Vegan © 2014 by Ayinde Howell and Zoe Eisenberg. Used with permission from Vegan Heritage Press.)


2 cups sliced cherry tomatoes
1/4 cup julienned red onion
1/2 cup diced English cucumber
2 teaspoons dried basil
2 tablespoons olive oil
1 teaspoon sea salt
1/2 cup dry white wine


1/2 cup olive oil
1/3 cup lemon juice
1/4 cup vegan Worcestershire sauce
2 tablespoons dried basil
1 tablespoon dried parsley
2 teaspoons minced garlic
1/2 teaspoon ground white pepper
1/2 teaspoon sea salt


1 yellow bell pepper, cut into large pieces
1 green bell pepper, cut into large pieces
1 red onion, cut into large pieces
6 to 8 button mushrooms (optional)
1 pound seitan, cut into chunks

1. Salad: Mix all salad ingredients together in a small bowl. Set aside for 15 to 20 minutes while making the kebabs.

2. Marinade: Mix all marinade ingredients together in a shallow baking dish large enough to hold the skewers. Set aside.

3. Kebabs: Slide a piece of onion, pepper, mushroom (if using), and seitan onto each skewer, repeating until the skewers are full, leaving 1/2 inch free at either end. Place the skewers in the marinade and set aside for 25 to 30 minutes, turning occasionally.

4. Preheat a lightly-oiled stovetop griddle. Arrange the skewers on the hot griddle and grill until the vegetables are tender and browned all over, 5 to 7 minutes. Serve hot with the salad on the side.

14 - Seitan Peppersteak
yields 1 large skillet


4-5 cups seitan slices (see step 1)
2-3 Tbsp. oil, 2-3 cloves garlic and a dash of tamari
nutritional yeast, tamari, seasonings, to taste

Peppersteak Sauce (yields 4 cups)
4-5 cloves garlic, diced
2 onions, sliced like half moons
2 bell peppers, thinly sliced (1 red)
8 mushrooms, sliced
3 cups water
3 Tbsp. liquid vegetable bouillon
1 1/2 Tbsp. dried basil
1 tsp. black pepper
1 1/2 Tbsp. arrowroot powder
1 tsp. herb salt (such as Herbamare)
1 cup tomato paste, or thick tomato sauce
1/2 Tbsp. garlic powder
1 tsp. onion powder
2 Tbsp. nutritional yeast
3 Tbsp. sorghum or molasses
1 1/2 Tbsp. tamari


1.  Slice seitan into wide, quarter-inch thick slices then cut each in half.
2.  In a blender, blend garlic with oil and tamari. Pour this oil into a cast-iron skillet and sauté the seitan pieces in it. Add nutritional yeast, tamari and seasonings, to taste. (To use less oil, skip this step, and go straight to step three.)
3.  In a saucepan, using a dash of oil (or water), sauté the garlic, then the onions, peppers and mushrooms (in that order). Cover and allow to soften.
4.  In a blender, blend the Peppersteak Sauce ingredients. Pour this blended sauce over the vegetables. Simmer over a low flame for 20-25 minutes, stirring often until sauce thickens. Do not boil.
5.  Add most of the sauce to the seitan in the skillet and stir. Bake for 30-40 minutes at 275°. Add remaining sauce, warm and serve.

15 - Seitan Kebobs


6 Delicious Vegan Thanksgiving Recipes

6 Delicious Vegan Thanksgiving Recipes


All of those pretty leaves on the trees must mean that Thanksgiving is on its way! Even if you’re not having a totally vegan Thanksgiving feast, many of these dishes incorporate well into any Thanksgiving menu.


Cutting out (or cutting back) on the meat and dairy in your Thanksgiving menu is a great way to green up this holiday. Meat and dairy are very inefficient to produce compared to plant-based foods – they take many times more land and water to produce, both of which are ever-shrinking resources.


If you’re used to the typical “meat and three” type meal, it makes perfect sense that cutting out or reducing the meat might seem unappetizing. If you take the meat off that type of plate, you’re left with an iceberg salad, some overcooked veggies, and maybe a starch. No, thank you! The trick to cutting the meat is to re-imagine your plate.


This menu features two options for a main course, and you can make one or both of them. One is a meat alternative: a rich, savory seitan roast. The other says, “meat, schmeat!” and lets seasonal produce shine as the star of the Thanksgiving meal. Whether you cook up this whole menu or just replace some meat- or dairy-based dishes with one or two of these items, give yourself a high five for reducing your impact this Thanksgiving!



greens for Thanksgiving

Let’s start with the sides! Check out my favorite easy way to cook up garlicky greens.


Fall is leafy greens season, so it makes sense to celebrate that bounty at the Thanksgiving table. These crock pot greens have a garlicky kick, and since you make them in the crock pot, you know they’re low-maintenance, too!


Garlic Crock Pot Greens

  • 2 tablespoons olive oil
  • 1/2 red onion (or a leek, or any onion you like)
  • 4-6 cloves of garlic
  • 4 cups greens of your choice (kale, collards, mustard greens, etc. Spinach will not work well in this recipe.)
  • 1 handful of parsley
  • 1 15 ounce can white kidney beans (optional)
  • 2 teaspoons herbes de Provence
  • 1/4 teaspoon white pepper
  • 2 tablespoons miso or broth paste dissolved in 1 cup of water

Heat up the crock post on high, and toss in the oil, garlic, and onions. Cover and let those cook while you prep everything else.


Meanwhile, chop the greens and parsley into bite-sized pieces, drain the beans, and prepare the miso broth (the last ingredient on the list above). When everything is prepped, add the rest of the ingredients to the crock pot, stir to combine, and cook for one hour. Then, reduce the heat to low and cook for about two more hours, or until your greens are tender.


The total cooking time will depend on how tough your greens were – collards will take longer than turnip greens, for example, so after that first hour, check your greens every 30 minutes to avoid overcooking.

This is another crock pot recipe, so you’ll need to either borrow a pot from a friend or make this sauce in advance. It keeps beautifully in the fridge for up to a week, so you can get this prepared long before guests arrive. You can pass it alongside the meal or serve it over coconut ice cream for dessert. Either way, you won’t be sorry!


Ginger Vanilla Pear Sauce

  • 14 pears, peeled, cored, and diced into 1″ pieces
  • 2 tablespoons fresh ginger, minced
  • 1/3 cup water
  • 1 vanilla bean, scraped

Place the pears, ginger, water, and scraped innards of your vanilla bean into your crock pot. Cook on high for 3 – 3 1/2 hours, until you get the desired consistency.


If you like your fruit sauces smoother, you can throw this into the blender or use an immersion blender to break down the chunky pieces of pear before serving.

seitan roast

Ready for the main dish? Let’s start with the seitan roast!

Seitan is a meat substitute made from vital wheat gluten. It’s basically a seasoned dough that cooks up to have a rich, somewhat meaty texture. Tanya Sitton from Eat Drink Better shares her crowd-pleasing seitan roast recipe. I’ve got the basic directions here, but I recommend checking out her recipe for detailed production notes and variations.


Seitan Roast

Broth Ingredients:

  • 6 cups warm water
  • 1 tablespoon vegan unbeef soup base (such as Better Than Bouillon)
  • 1/4 cup dry red wine
  • 4 tablespoons Bragg’s liquid aminos (or organic soy sauce)
  • 3 tablespoons olive oil
  • 1 tablespoon vegan Worcestershire sauce
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder

Roast Ingredients:

  • 3 cups vital wheat gluten
  • 1 cup unbleached all purpose flour
  • 2 tablespoons nutritional yeast
  • few shakes coarsely ground black pepper


  • 2-4 potatoes chunked or thickly sliced, peeled if desired
  • 4-6 garlic cloves, peeled and finely sliced
  • 1-2 onions, cut in eights
  • 2-4 carrots, chunked or thickly sliced
  • 1/3 cup balsamic vinegar
  • 1/4 cup olive oil
  • 1/2 teaspoon salt, to taste
  • 1/2 teaspoon coarsely ground black pepper, to taste
  • fresh or dried parsley, to garnish

Preheat oven to 325F. Oil a 10″ x 14″ casserole dish well, or line just the bottom (not the sides) of the pan with parchment paper.


Mix up the broth: combine water, bouillon, red wine, Bragg’s (or soy sauce), olive oil, Worcestershire sauce, black pepper, garlic powder, and onion powder in a large bowl or pitcher.


Prepare gluten mixture: in a large mixing bowl, combine gluten flour, all purpose flour, nutritional yeast, and black pepper, stirring well.


Add broth 1/2 cup at a time to the flour mixture, kneading gently until all ingredients are wet and it forms a soft dough. It’s not like bread dough: just knead it enough to get everything combined, and then stop; don’t overdo it. If you end up adding more broth than the dough can absorb, just pour it back into the broth mixture.


Let the dough rest after initial mixing/light kneading, for about 5 minutes. Lightly re-knead dough, forming it into a long French bread loaf shape. Pour about 1/2 of the remaining broth into the pan, place roast dough into pan, then pour the rest of the broth over it.


Bake 30 minutes, loosen the bottom of the roast from the pan with a spatula, and bake for 30 more minutes. Using 2 spatulas, carefully turn roast over; bake 30 minutes, turn it again, and bake 30-45 more minutes.


While the roast is baking, toss potatoes, garlic, onions, and carrots with balsamic vinegar, olive oil, salt, and pepper.


After 2 to 2-1/4 hours cooking time, remove roast pan from oven. Turn roast once more. Pour veggies all over and around roast, return to oven, and cook for another 45 minutes to 1 hour, for a total cooking time of 3 hours. Uncover veggies from roast, and sprinkle with fresh or dried parsley.  Serve with vegan steak sauce or gravy, if desired, and good warm bread.


Winter squash makes a beautiful main course that’s comforting, filling, and very healthy. This recipe serves two people, so you can scale it up for however many folks are coming to your Thanksgiving table!


Stuffed Acorn Squash

  • 1 acorn squash
  • Olive oil
  • Salt and pepper, to taste
  • 1 loaf of your favorite bread
  • 4  tablespoons coconut oil
  • 1 onion, sliced
  • 1 apple, cubed
  • 1/2 cup cranberries
  • 1/2 cup walnuts
  • 1 3/4 cup vegetable stock
  • 1 teaspoon sage
  • 1 teaspoon herbes de Provence

Preheat the oven to 400F.

Toast the bread, cube and set aside.


Slice the squash and de-seed it. Drizzle on some olive oil, season with salt and pepper and roast in the oven for 40 minutes. While the squash is roasting, melt the earth balance in a skillet and saute the onion until translucent. Add in a 1/4-1/3 a cup of the stock, the apple and the cranberries. Cook until soft, about 15 minutes.


In a casserole dish, mix together the bread cubes, spices and the onion/apple mixture. Add in the stock, pouring slowly over the dish. Cover with foil and set aside.


Once the squash has roasted for 50 minutes, add the stuffing mixture to the oven, and bake together for 25 minutes. At that time, remove the foil and continue to bake for approximately 10 more minutes.


Remove from the oven, and once cooled slightly, scoop portions of the stuffing into each half of the acorn squash.


No Thanksgiving meal is complete without dessert, and we’ve got a couple of dessert options for you. We’ll kick it off with a Thanksgiving classic: pumpkin pie!


Nothing says Thanksgiving like good ol’ pumpkin pie! This recipe is so tasty, you won’t miss the eggs or the milk!


Decadent Dairy-Free Pumpkin Pie


  • 2-1/2 cups white wheat flour
  • ½ cup white unbleached flour
  • ½ cup olive oil
  • ¾ cup of icy cold water
  • pinch of salt

Mix all ingredients together in a food processor until marbled-looking. Then, roll out into a thin layer and place in a pie plate. Using a fork, make small perforations in the bottom of the dough to allow air to escape while baking.  Bake for 15 minutes at 350 degrees.



  • 2 cups cooked pumpkin
  • 2/3 cup maple syrup
  • 2 teaspoons cinnamon
  • 1/3 cup almond milk
  • ½ teaspoon ginger
  • ½ teaspoon cloves
  • 1/8 teaspoon nutmeg
  • 1 Tablespoon cornstarch or arrowroot
  • ½ block of firm organic tofu

Mix all filling ingredients together in a food processor until smooth and creamy. Pour into the piecrust and bake at 350 degrees for 1 hour. Let cool. Refrigerate.

Recipe via Michelle Schoffro Cook



If you’re expecting a crowd, it doesn’t hurt to have a second dessert option. Check out this simple apple crisp recipe!

Apple crisp is another nice dish that takes advantage of fall’s bounty. Apple crisp used to be one of my Nani Dorothy’s specialties, so for me this is total comfort food and perfect for a day of gratitude.


Apple Crisp

  • 10 cups of apples, peeled, cored, and sliced
  • 1/2 cup sugar
  • 1 tablespoon of white or white wheat flour
  • 1 teaspoon cinnamon
  • 1/2 cup water
  • 1 cup of rolled oats
  • 1 cup white wheat flour
  • 1 cup brown sugar
  • 1/4 teaspoon each of baking soda and baking powder
  • 1/2 cup vegan margarine or 1/3 cup olive oil

Preheat your oven to 350F.


In a 9×13″ glass or ceramic baking pan, toss the apple slices with the sugar, flour, and cinnamon, tossing to coat them really well, then add the water.


In a small bowl, mix the oats, remaining flour, brown sugar, baking powder, baking soda and margarine or oil. As you stir, it will start to form a crumbly mixture. Sprinkle this evenly over your apples. Bake for about 45 minutes, or until the crumble is brown on top.



Smoky Vegetarian Baked Beans


Beans are good for our body, good for the planet, and just plain good to eat. Black beans, white beans, lentils and more are selected here as recipes that will impress even the most carnivorous of your friends.




16 - Black Bean & Sweet Potato Enchiladas


Black Bean and Sweet Potato Enchiladas

We like to call these Halloween Enchiladas, because the filling is orange and black! And what an inspired idea it is to combine sweet potato and black beans: you get great nutrition without animal products.


This creative, zesty enchilada casserole is simply bursting with flavor: try making a batch for your own little ghoulies and ghosties! Using canned beans and store-bought salsa makes it a quick and easy supper to make.



2 large sweet potatoes, peeled and diced
1 tablespoon olive oil
1 large garlic clove, minced
1 small chile, seeded and minced
One 15-ounce can black beans, drained and rinsed
One 14.5-ounce can diced tomatoes, drained
1 tablespoon chili powder
salt and freshly ground black pepper to taste
2 cups salsa
8 large flour tortillas
1/4 cup finely chopped red onion


1. Preheat oven to 400F. Put the sweet potatoes on a lightly oiled baking sheet in a single layer and roast for 20 minutes, turning once, until they’re tender. Remove from oven and set aside.


2. Turn oven down to 350F. Heat the oil in a large skillet over medium heat. Add garlic and chile and cook about 30 seconds, stirring constantly, until fragrant. Add beans, tomatoes, chili powder, and salt and pepper to taste. Add cooked sweet potatoes and simmer mixture 5 minutes. Set aside.


3. Spread a thin layer of salsa on the bottom of a lightly oiled 9 x 13-inch baking dish and set aside.


4. Place a tortilla on a flat work surface, spoon a portion of the sweet potato mixture down the center of it and roll it up. Place the filled enchilada in the baking dish with the seam side down. Repeat with remaining tortillas and sweet potato mixture. If there’s any filling left over, spoon it on top of the enchiladas, then top with remaining salsa and sprinkle with red onion.


5. Cover and bake until casserole is hot and bubbly, about 20 minutes. Serve immediately.


Serves 8.

17 - Moroccan Black Bean Stew



Fresh vegetables and spices, sweetness from raisins and fiber from protein-packed black beans all combine to make an exotic dish filled with flavors and colors. Nourishing and healthful, this fragrant stew reminds us of sultry nights beside a warm sea: the ultimate in pleasure.



4 cups cooked couscous
1/2 onion, diced
1 small yam, peeled and diced
1 small zucchini, diced
1 red bell pepper, diced
1/4 cup olive oil
3 tablespoons flour
2 tablespoons sugar
2 teaspoons curry powder
1 teaspoon cinnamon
2 cups vegetable broth
2 cups cooked black beans
1/2 cup raisins
Salt to taste


1. In a large pot, saute the onion, yam, zucchini, and pepper in the oil until the vegetables are tender. Reduce heat to low.


2. Add flour, sugar, curry, and cinnamon. Saute for 1 minute.


3. Add vegetable broth, black beans, and raisins. Turn up the heat and cook stew until hot and thickened. Add salt to taste.

4. Serve on a bed of couscous.


Serves 6.

18 - Simple and Cozy Lentil Chili


Simple and Cozy Lentil Chili

Welcome in fall with this simple and cozy lentil chili. Most of the ingredients are likely already in your pantry, so it’s a good go-to recipe when you need something but don’t have time to run to the grocery store. Try it with a corn muffin or corn chips.


3 cups chopped onion
3 tablespoons olive oil
1-2 tablespoons salt
1 tablespoon ground cumin
1 tablespoon granulated onion
1 tablespoon granulated garlic
14 oz. can tomato sauce
½ cup ketchup
4 ½ cups lentils
12 cups water (more as needed)
1 tablespoon smoked paprika

  • Cook lentils in water for 30 minutes on medium low heat after bringing to a boil.
  • Saute onions in pan with olive oil until caramelized, about 10 minutes. Add to lentils.
  • Add remaining ingredients except for ketchup and paprika. Cook another 20 minutes or until broth gets creamy. Add more water as needed.
  • Add ketchup and paprika and serve.

Serves: 10


Total cooking time:  1 hour

19 - Curry Lentil Potato Stew


Curried Lentil & Sweet Potato Stew

Curried Lentil & Sweet Potato Stew


This delectable stew is a little bit sweet, a little bit spicy, very hearty, and has a lovely, subtle creaminess from the coconut milk. Served over rice with whole milk yogurt and lots of fresh cilantro, it makes a perfect meal.


Sweet potatoes, coconut milk and carrots by Eve Fox, The Garden of Eating, copyright 2015

Lentils are one of the unsung heroes of the food world. They’re delicious, cheap, filling and remarkably nutritious — packed with calcium, potassium, zinc, niacin and vitamin K and even more protein, iron, folate and dietary fiber. But perhaps most importantly, THEY DO NOT REQUIRE SOAKING!!! This makes them a boon to lazy people like myself, as well as those who do not excel at planning ahead.


Lentils by Eve Fox, The Garden of Eating, copyright 2015

Thanks to the overwhelming success of this summer’s Great Sweet Potato Experiment, we have quite a lot of delicious, yellow-fleshed sweet potatoes. We do not have a root cellar (yet) so we’ve been storing them in paper grocery bags in our downstairs shower which we clearly never use. They’re holding up nicely so far – no signs of softening or rot. But I feel some pressure to use them while they’re still good. So I was intrigued when I saw a similar recipe by on Food52 last week. It inspired me to create a similar soup with some modifications to suit my tastes and to make use of what I had in the larder.


Sweet potatoes from our garden by Eve Fox, The Garden of Eating, copyright 2015

As we were about to leave for a week-long vacation, I was practically gleeful about the chance to use up the two red onions and three cloves of garlic sitting out on the counter and finally put the tiny, wizened knob of ginger in the fridge to use before it dried up completely. I also liked the idea of freeing up a little room in the freezer which has gotten so full that the drawers are practically groaning. I could use up two quarts of my homemade vegetable stock (this is so easy to make, by the way) and one of the bags of kale I froze from our garden this summer. Aaaand, it would make good airplane food, too!


Frozen homemade vegetable stock by Eve Fox, The Garden of Eating, copyright 2015

I began by defrosting the vegetable stock and the frozen kale since I knew that would take a little time.


Frozen kale from our garden by Eve Fox, The Garden of Eating, copyright 2015

Meanwhile, I chopped up the onions, garlic and ginger and sauteed them in some oil in the soup pot.


Sauteeing onions, garlic & ginger by Eve Fox, The Garden of Eating, copyright 2015

Once they’d softened, I added the carrots and sweet potatoes and cooked them for a few minutes before tossing in a can of organic coconut milk, the rinsed and drained lentils, half the cilantro and the spices.

Curried Sweet Potato & Lentil Soup by Eve Fox, The Garden of Eating, copyright 2015

Then I added the defrosted vegetable stock and let it simmer for about 45 minutes until the vegetables and lentils were just cooked through but still had good texture. I stirred in a few spoonfuls of lemon juice then served it over basmati rice (short grain brown would also be good), topped with whole milk organic yogurt and lots of fresh cilantro. Bliss!


Curried Lentil & Sweet Potato Stew

Serves 6-8



* 2 medium or 1 large red onion, chopped
* 4 cloves of garlic, minced or pressed
* 4 cups of cubed sweet potatoes or yams
* 3 carrots, sliced or chopped
* 2 cups of lentils, rinsed and drained
* 2 pints vegetable stock
* 2-3 tsps chopped or minced fresh ginger
* 1 bunch of fresh cilantro, leaves rinsed and chopped
* 1 bunch of kale or chard, ribs removed, leaves coarsely chopped
* Juice of 1 lime
* 1 can coconut milk
* Sea salt and freshly ground black pepper to taste
* 2 Tbsps curry powder or garam masala
* 2 Tsps cumin
* a pinch of red pepper flakes
* 2 Tbsps olive or coconut oil



1. Heat the oil over medium heat in a large soup pot or Dutch oven and saute the onions, garlic and ginger for 10 or so minutes until translucent.


2. Add the cubed sweet potatoes, carrots, curry powder, cumin and red pepper flakes and saute for another 5 minutes or so before adding the lentils, coconut milk, kale or chard, vegetable stock and most of the cilantro (reserve a little to use as a garnish for the stew.)


3. Bring to a simmer then turn the heat down a bit and cook, covered, over medium-low heat for 40-45 minutes until the lentils and vegetables are just tender. Add the lime juice and stir well before seasoning to taste with the salt and pepper. You can also add a little sugar if you like. Serve hot over rice topped with whole milk yogurt and fresh cilantro.


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20 - Smoky-Spicy-Sweet Vegetarian Barbecue Beans

Smoky-Spicy-Sweet Vegetarian Barbecue Beans


I’ve been eyeing this recipe since I got my copy of Recipes From the Root Cellar last June. But what with our cross-country move and baby and all, I never got a chance to make it last summer.


Big pot of barbecued beans by Eve Fox, Garden of Eating blog, copyright 2011

But since June is nearly over, I decided it was finally time to carpe diem and I cooked up a big ol’ pot of these lovely beans a few days ago as part of my Fourth of July Feast. These vegetarian beans make a nice addition to any party (particularly one where there may be a ton of grilled meat served) so that non-flesh-eating brothers and sisters need not suffer any protein-deprivation.


Red Kidney Beans, photo by Bennett V, some rights reserved

I used kidney beans since I had a bunch of them in the pantry but I think that I might go with pintos next time around since they’re even creamier.

After the soaking comes the cooking. It’s crucial to cook the beans to your desired softness before adding the other ingredients since the acid in the tomatoes will stop the beans from softening any further, no matter how long you cook ‘em.


Kidney beans finished cooking by Eve Fox, Garden of Eating blog, copyright 2011

Then you add the other ingredients (tomatoes, molasses, chipotles, onion, garlic, etc.,) and move the beans into the oven to bake for several hours. Mine had to shove over to make room for the cornbread for a little while but they seemed to get along just bee-yoo-ti-fully in spite of the cramped quarters and heated atmosphere.


Beans and cornbread baking by Eve Fox, Garden of Eating blog, copyright 2011

Like any dish made with dried beans, a little forethought is required to allow time for the beans to soak overnight and for the long cooking required to render them soft, creamy and flavorful. Otherwise, the process is a breeze! And, of course, if you’re in a rush, you could use canned beans (I promise I won’t tell the foodie police if you do.) If you want to go that route, just substitute three 15-oz cans of pinto or kidney beans, drained and rinsed and begin at step two in the directions below.


Big pot of barbecued beans by Eve Fox, Garden of Eating blog, copyright 2011

These beans are delicious with coleslaw, cornbread and a green salad.

Smoky-Spicy-Sweet Barbecue Baked Beans
Serves 8


* 2 cups dried pinto or kidney beans, soaked overnight and drained
* 6 cups water
* 1 onion, thinly sliced
* 4 garlic cloves, minced or pressed
* 1 1/2 cups (1 15 oz can or jar) strained or pureed tomatoes or unseasoned tomato sauce
* 1/3 cup firmly packed brown sugar
* 2 Tbsps minced chipotle pepper canned in adobo sauce
* 2 Tbsps soy sauce




1. Combine the beans with the water in a large saucepan. Bring to a boil, then reduce the heat slightly and boil gently, covered for 1 to 1 1/2 hours, until the beans are completely tender. Do not undercook; the beans will not soften further once they’re combined with the tomatoes.


2. Preheat the oven to 300 F. Using a slotted spoon, transfer the beans to a large oven-safe pot with lid or covered casserole dish. Add the onion, garlic, tomato puree, brown sugar, chipotles and soy sauce and stir to combine evenly.


3. Cover and bake for 2 to 3 hours, until the sauce is a nice thick consistency. If necessary, you can remove the lid during the last 30 minutes to allow more of the liquid to cook off. Serve hot.

21 - Beans and Greens with Herbed Polenta: Vegan Recipe

Beans and Greens with Herbed Polenta: Vegan Recipe

Polenta is Italian comfort food. This zesty version is topped with succulent beans and calcium-rich greens for a vegan delight that is sure to please. Making polenta can be both relaxing and meditative, and the recipe is a great use for any kind of leftover cooked beans.

When we absorb tasty deep nourishment like this, our whole selves feel more peaceful.


1 ½ cups coarse yellow cornmeal
1 teaspoon salt
2 tablespoons mixed fresh herbs (rosemary and parsley are especially good)
4 cups hot water
Olive oil for greasing


Beans and Greens
2 ½ tablespoons olive oil
1 ½ teaspoons minced garlic
1 ½ cups chopped onions
3 cups chopped Swiss chard, kale, or spinach, or a combination
1 28-ounce can tomatoes with juice, chopped
1 ½ cups cooked beans
¼ cup chopped fresh basil, plus extra for garnish
Salt and freshly-ground black pepper, to taste


For the Polenta

1. In a 3-quart pot, combine the cornmeal, salt, herbs, and water, making sure there are no lumps. Bring to a boil. Lower the heat and simmer, stirring frequently, 30 minutes or until the polenta is thick and comes away easily from the sides of the pot.


2. Grease a large sheet of aluminum foil with the oil and place it on a baking sheet. With a rubber spatula or with wet hands, slide the polenta onto the baking sheet, guiding it into a rectangle measuring approximately 8 inches by 12 inches. Make the corners as square as possible. Lay a second sheet of aluminum foil of top and allow the polenta to set at least 30 minutes.


For the Beans and Greens

1. In a large, deep frying pan, heat the oil over medium heat. Add the garlic and saute until it turns golden. Add the onions and saute until the onions are translucent. Add the greens and saute, stirring, until wilted.


2. Stir in the tomatoes and beans and simmer 15 minutes. Sir in the basil and season with salt and pepper.


To Serve
1. Cut the polenta in to four equal rectangles and then cut each rectangle into four triangles. Place the triangles on oiled aluminum foil or an oiled grill under the broiler and cook 5 to 6 minutes per side, or until the exterior is a spotted brown. Remove from the heat.


2. Ladle on the bean mixture and top with extra basil.


Serves 4 to 6.

22 - Tuscan White Beans in Sun-Dried Tomato Sauce

This Mediterranean-inspired dish is a perfect example of radically simple summer cooking. Succulent zucchini and spinach napped in a quick sauce with tender white beans and fresh basil makes a glorious dish to serve on pasta, rice, or polenta.


Just add a crisp salad and a tumbler of good red wine and you have a lovely meal to enjoy on a summer evening. Read the Tuscan farmhouse recipe here:



1 1/2 cups sun-dried tomatoes (not oil packed)
1 Tablespoon olive oil
1 large yellow onion, diced
2 to 3 cloves garlic, minced
2 cups thinly sliced zucchini or summer squash
3 cups fresh spinach, coarsely chopped
3 15-ounce cans cannellini beans, rinsed and drained (or about 4 cups cooked cannellini beans, if you prefer using dried and doing them yourself)
1/4 cup water
1/2 teaspoon ground sage
Salt and freshly-ground pepper, to taste
1/4 teaspoon dried red pepper flakes
1/3 cup chopped fresh basil


1. Cover the sun-dried tomatoes in warm water in a small bowl and allow to soak for about an hour until softened. Drain off the water and chop the tomatoes coarsely.


2. Heat the oil in a large heavy-bottomed skillet over medium-high heat. Add the onion and garlic and cook, stirring, until onion is soft and translucent, about 4 minutes.


3. Add squash and cook until just crisp-tender, about 5 minutes. Add spinach, beans, tomatoes, water, sage, salt, black pepper and red pepper flakes, stirring to combine. Cook for 10 minutes, then stir in the basil and remove pan from heat.


4. Serve on pasta, rice, or polenta.


Serves 6.

23 - Classic Jamaican Rice and Beans Recipe


With fuel prices going up, many of us look to simple traditional foods as a way to save money. This recipe is not only inexpensive to make, it’s also delicious.


Here, kidney beans cooked with coconut milk, garlic, and rice make a nourishing meal that won’t break your budget: this is a Jamaican classic that will please the entire family.



3/4 cup dried red kidney beans
2 large garlic cloves, crushed
1 1/4 cups unsweetened coconut milk
2 1/2 cups long-grain rice
3 scallions, chopped
1 1/2 teaspoons fresh thyme leaves
1 tablespoon sea salt
Salt and freshly-ground black pepper, to taste
Water as needed


1. Place beans, garlic, coconut milk and 2 cups water in a medium saucepan and bring to a boil. Reduce heat to low, cover, and simmer the beans until they are tender, about 2 hours.


2. Add 2 1/2 cups water, rice, scallions, thyme, 1 tablespoon of salt, and some freshly-ground black pepper. Bring mixture to a boil, stir, then reduce heat, cover, and cook without stirring about 20 minutes, until rice has absorbed all the liquid.


3. Allow mixture to stand for 15 minutes, still covered. Fluff rice and beans with a fork before serving and add additional salt and pepper, to taste, if desired.


Serves 8.

24 - Fiery Red Beans and Rice – Recipe


At the hottest time of year, our thoughts turn to cultures that thrive on heat, and whose cuisines reflect a passion for spice. Rice and beans are a staple food for many people. This version–rich with tender vegetables–becomes a delicious one-pot celebration of summer’s fire and bounty.


Delicious and so economical to make, a complete meal in a bowl.



2-3 tablespoons olive oil
1 medium onion, chopped
2-3 garlic cloves, crushed
1 medium green bell pepper, seeded and chopped
1 medium dried chipotle pepper, coarsely chopped
1 teaspoon dried oregano
1/2 teaspoon cumin
1/2 teaspoon salt
1/2 teaspoon cayenne pepper (more or less, to taste)
1 cup long-grain rice
2 1/2 cups vegetable broth or water
1 15-ounce can small red beans, drained
3 tablespoons chopped fresh parsley


1. In a large saucepan, heat the olive oil over medium-high heat until fragrant. Add the onion, garlic, green pepper, chipotle pepper, oregano, cumin, salt, and cayenne to taste. Cook the vegetables, stirring often, for 10 to 15 minutes, until very tender.


2. Add the rice, stirring to coat with oil. Then add vegetable broth or water and red beans and bring to a boil. Cover, then simmer for 25 minutes, until rice is tender. Stir in the parsley and serve.


Serves 6.

25 - Tuscan White Bean Soup Recipe

Tuscan White Bean Soup Recipe


Filled with flavor, this satisfying soup is a mainstay of Italian country cooking. Tender beans give it creaminess without fat, and olive oil, garlic, and leeks add healthy-promoting benefits as well as great taste. You can add some grated cheese on each serving, or make a vegan version and never miss the dairy.


Imagine a Tuscan farmhouse kitchen: You can smell a tang of wood smoke from the hearth where a pot of this savory soup bubbles over the fire. A bottle of hearty red wine is set on the sturdy table, a loaf of rustic whole-grain bread nearby. Pull up a chair. Breathe deeply. Autumn is a good time to enjoy the comforts of soup. The Mediterranean way of eating and living well never tasted better!



1 pound dried white navy beans
4 tablespoons olive oil
3 medium leeks, white and tender green parts, washed well and chopped
5 stalks celery, chopped
3 garlic cloves, finely minced
3 carrots, scrubbed and diced
5 cups good-quality vegetable broth
1 1/2 teaspoons fresh rosemary, chopped, or 1 teaspoon dried
Salt and freshly-ground black pepper, to taste
Juice of 1/2 lemon
1/3 cup grated Parmagiano-Reggiano or Asiago cheese (optional)


1. Soak beans in water overnight, then drain and rinse well.


2. Heat 2 tablespoons of the oil in a heavy-bottomed soup pot and add leeks. Cook for 5 minutes, stirring frequently, until leeks begin to soften. Add celery, garlic, and carrots and cook, stirring frequently, for 10 minutes. Add stock, rinsed navy beans, herbs, salt, and pepper. Bring soup to a boil, then cover, reduce heat, and allow to simmer over low heat for 1 hour.


3. Puree 3 cups of soup in a blender (to make the beans creamy) and pour back into the pot. Add lemon juice, and more self and pepper if needed.


4. Ladle soup into individual bowls. Top each portion with some of the remaining olive oil and sprinkle with cheese, if desired.


Serves 6.

Vegan Comfort Food


Heavier meals can be a great transition food for those exploring veg diets. These comfort foods make a big impression, and they help address the complaint that vegan or vegetarian meals are not filling enough. Serve one of these dishes at your next event, and everyone will leave with a happy belly.




26 - Italian Lasagna Vegan-Style!



Italian Lasagna Vegan-Style!


This is a recipe we reserve for special occasions, such as when we’re in celebratory mode, or when we’re trying to impress people who are skeptical about vegan food. It’s fairly time-intensive, but the end result is well worthwhile.


If you like the concept, but are keen on the idea of an easier version, check out page 4, where I have shared my own variation – Quick and Easy ‘Almost Lasagna’! It’s a simplified version I invented when we didn’t have the time to make the real thing, and it ended up becoming one of our favorite dishes.


If you have access to some good gluten-free pasta, such as the Tinkyada Brown Rice variety (they even make lasagna noodles, found at health food stores), you can make either of these recipes gluten-free, by either skipping on the ‘no-meat’ layer, or using tempeh instead of seitan… For those who can’t tolerate gluten, being able to enjoy a home-made lasagna is quite a rare treat.


For something a little more fun and interesting, and something the kids might enjoy, check out page 3 for ‘Easy Lasagna Roll-Ups’.


On page 5 is a recipe for a home-made Marinara Sauce… If you want to save time, feel free to use a store-bought sauce, but make sure you have plenty of it… This recipe is best when guests can help themselves to more sauce at the table.


Gourmet Italian Lasagna
yields one 9″ x 12″ deep casserole


5 or more cups Marinara Sauce (page 4)
10 oz. package lasagna noodles


‘No-Meat’ Layer
1-2 cakes tempeh or 1-2 lbs. seitan
1 tsp. onion powder
2-3 Tbsp. oil
tamari, to taste
1 1/2 Tbsp. dried oregano
1 tsp. dried basil
1 tsp. garlic powder
1/2 tsp. sea salt
1/2 tsp. black pepper
2 Tbsp. nutritional yeast


Tofu ‘Uncheese’ Layer
2 cups soft organic tofu, rinsed & drained
2 cups firm organic tofu, rinsed & drained
1 tsp. sea salt
2 tsp. tamari or substitute
1/4-1/2 tsp. black pepper
5-6 Tbsp. nutritional yeast
1 tsp. dried oregano
4 tsp. oil


‘Cheesy’ Topping
1 cup soft organic tofu, rinsed & drained
1 Tbsp. tamari or substitute
4 Tbsp. oil
5-6 Tbsp. nutritional yeast
1/2 tsp. sea salt


1.  Partially cook the lasagna noodles in boiling water for 6-8 minutes. (Cook in a flat pan, if you have one.) Rinse noodles, separate, flatten out and set aside in cold water.

2.  In a food processor, grind tempeh or seitan with the “S” shaped blade, into tiny chunks. Pan-fry the ground tempeh/seitan until slightly crisp with 2 Tbsp. oil and tamari. Add remaining spices and yeast. Mix in one cup tomato sauce and cook for 5-10 minutes.

3.  In a bowl, mash all Tofu ‘Uncheese’ ingredients together. Chill.

4.  In a food processor, blend the ‘Cheesy’ Topping ingredients. Set aside.

5.  Spread one cup of tomato sauce over the bottom of an oiled 9″ x 12″ pan. Lay four noodles down and spread 1/2 cup tomato sauce over them. Flatten in the “no-meat” layer and pour another 3/4 cup of sauce over it.

6.  Place another layer of four noodles, then spread another 1/2 cup of sauce over the noodles. Mash and flatten in the tofu layer and then another noodle layer. Spread one cup of tomato sauce over the noodles and sprinkle with oregano (optional).

7.  Spread and swirl the ‘Cheesy’ Topping over the top. Bake in a pre-heated oven for 40-50 minutes at 350°. Cool somewhat before slicing. Serve with sauce on top.


Easy Lasagna Roll–Ups
yields 12 rolls

12 lasagna noodles


3 cups medium-firm organic tofu
1/3 cup nutritional yeast
1/4 cup Marinara Sauce (see page 5)
3 Tbsp. tahini or oil
1 Tbsp. parsley or dill


1/2 tsp. dried oregano
1/2 tsp. dried basil
1/2 tsp. onion powder
1/2 tsp. garlic powder
salt and pepper, to taste
3 cups Marinara Sauce (see page 5)


1.  Partially cook noodles so you can roll them. Rinse with cold water and drain.
2.  Rinse and drain tofu.

3.  In a bowl, mash tofu and mix with other filling ingredients. In a separate bowl, combine sauce ingredients.

4.  Spread a layer of sauce on the bottom of a casserole. Lay out noodles and spread two tablespoons of filling on each. Roll up tightly and place seam side down in casserole. Pour remaining sauce over roll-ups. Pre-heat oven to 350°.

5.  Sprinkle with additional nutritional yeast. Bake for 25–30 minutes.


Almost Lasagna (Quick & Easy)
yields one 9″ x 12″ deep casserole

5 or more cups Marinara Sauce (page 4)


16 oz. package pasta spirals, shells or macaroni
sautéed veggies such as onions, mushrooms, bell pepper, zucchini (optional)


‘Cheesy’ Topping
1 cup soft organic tofu, rinsed & drained
1 Tbsp. tamari or substitute
4 Tbsp. oil
5-6 Tbsp. nutritional yeast
1/2 tsp. sea salt


1.  Cook pasta according to the instructions on the package. Rinse, drain, and toss with a little olive oil.

2.  In a food processor, blend the ‘Cheesy’ Topping ingredients. Set aside.

3.  Mix three cups of Marinara sauce with pasta and sautéed veggies, and pour this mixture into the pan.

4.  Spread and swirl the ‘Cheesy’ Topping over the top. Bake in a pre-heated oven for 25-30 minutes at 350°. Cool somewhat before serving. Serve with additional sauce.


Tasty Marinara Sauce
yields 10 cups


1–2 Tbsp. olive oil
6 cloves garlic, diced
1 onion, diced
2 bell peppers, diced
8–16 oz. mushrooms, sliced
2 (12 oz.) cans tomato paste
2 1/2 cups water
1 (16 oz.) can tomato sauce
1 Tbsp. onion powder
1 tsp. sea salt
2 Tbsp. garlic powder
2 Tbsp. dried oregano
2 Tbsp. dried basil
3 Tbsp. unrefined sweetener such as Rapadura
2 tsp. herb salt such as Herbamare
1/2 tsp. black pepper
1–2 Tbsp. tamari
2 Tbsp. nutritional yeast


1.  In a large pot, sauté garlic in a little oil and a dash of water.

2.  While it is simmering, add onion, peppers then sliced mushrooms. (Be sure to tip the stems of the mushrooms and clean them well).

3.  When all vegetables are soft, add tomato paste, water, tomato sauce and remaining seasonings. Simmer and stir frequently for 30 minutes or longer.

27 - French Farmhouse Fricassee


Fricassees are usually made with meat, but this stick-to-your-ribs recipe uses tempeh, seitan, or tofu along with slow-cooked early-autumn vegetables, shallots, and white wine to make a fragrant stew that warms the senses and the soul.


No fine mincing required: the veggies are chunky, and the recipe practically makes itself whether you use a slow-cooker or not. Imagine your kitchen filling with the appetizing fragrance of a French farmhouse!




2 tablespoons olive oil
4 shallots, quartered
1/2 cup dry white wine
12 ounces tempeh, seitan, or extra-firm tofu, cut into 1/2-inch thick slices
8 ounces baby carrots, halved lengthwise
8 ounces small red potatoes, halved
8 ounces green beans, ends trimmed and cut into 1-inch pieces
One 14.5-ounce can diced tomatoes, drained
1 1/2 cups vegetable stock
Salt and freshly-ground black pepper
1 tablespoon minced fresh tarragon or parsley leaves


1. Heat 1 tablespoon of the oil in a large skillet over medium heat. Add shallots, cover, and cook until softened, about 5 minutes. Add the wine and cook for 1 minute to reduce slightly. Transfer the shallot mixture to a 4- to 6-quart slow cooker, or a large heavy-bottomed soup pot.


2. Heat the remaining 1 tablespoon of oil in the same skillet over medium heat. Add the seitan, tempeh, or tofu and cook until lightly browned on both sides, about 10 minutes, then add to the slow cooker along with the carrots, potatoes, green beans, tomatoes, and stock; season with salt and pepper. Stir to combine, cover, and cook on Low for 8 hours if using slow cooker. If using stovetop, heat to a boil, then reduce heat to low and cook, covered, for 35-40 minutes, or until potatoes are tender.


3. Just before serving, stir in the tarragon or parsley.


Serves 4.

28 - Grilled Portobello Burritos with Jalapeno Sauce

These are the hit of the party every time they are served. Portobello mushrooms, with their firm texture, are ideal for grilling and make a surprisingly substantial filling for a burrito. The jalapeno sauce is surprisingly creamy and delicious: it would make a great topping for potatoes, corn, or other vegetables.



4 medium-to-large Portobello mushrooms
1/3 cup tomato-based barbecue sauce
8 10-inch flour tortillas


Jalapeno Sauce
3 tablespoons butter, softened
1 fresh jalapeno, finely chopped
3 ounces cream cheese
1 egg yolk
1 tablespoon lemon or lime juice
¼ teaspoon salt

1. Prepare a medium fire in the grill.


2. Trim the mushrooms, leaving 1 inch of stem, and slice ½ inch thick. Brush with the barbecue sauce and set aside. Wrap the tortillas in foil.


3. To make the jalapeno sauce, melt 1 tablespoon of the butter in a small saucepan over low heat. Add the jalapenos and cook, stirring, until softened, about 2 minutes. Meanwhile, combine the remaining 2 tablespoons of butter, the cream cheese, egg yolk, lemon or lime juice, and salt in a medium bowl. Add to the pan and cook, stirring constantly, until the sauce thickens, about 2 minutes. Do not allow the sauce to boil. Remove to a bowl and cover with plastic wrap.


4. Grill the mushrooms, basting with additional barbecue sauce and turning frequently, until tender, about 10 minutes. Warm the tortillas off to the side of the grill, turning occasionally.


5. To assemble, spread about 1 tablespoon of the jalapeno sauce slightly off center on a tortilla and cover with a few mushroom slices. Roll up part way and fold in the sides. Finish rolling and place on a warm plate, seam side down. Repeat with the remaining tortillas.


6. Serve at once, passing additional sauce on the side.


Serves 4.

29 - Gluten-Free Eggplant Parmesan

Sara, from the HeartMath Institute January 12, 2015, 5:05 am, Source


Gluten-Free Eggplant Parmesan


Who says you need all the breading to make a great-tasting eggplant parmesan? Cut the eggplant in thick slices, which makes for a delicious casserole with an Italian flair.


8 slices eggplant, cut in ¾ inch pieces
4 teaspoons olive oil
1 cup onions, chopped
½ teaspoon garlic, minced
1 cup mushrooms, sliced
15 oz. can tomatoes, chopped
1 ½  cup tomatoes, crushed
1 tablespoon coconut sugar
½ teaspoon oregano
½ teaspoon granulated onion
1 teaspoon sea salt
½ teaspoon pepper
½ cup ricotta cheese
1 cup mozzarella cheese, shredded
1 tablespoon parmesan cheese, shredded

  • Brush eggplant with 2 teaspoons olive oil, sprinkle with half salt and pepper, bake in pans at 350 degrees for 20 minutes or until eggplant softens, let cool.
  • Sautee onion, mushrooms and garlic in remaining oil. Add tomatoes, chopped and crushed. Also add remaining salt and pepper, oregano, granulated onion and sugar.
  • Place eggplant in 8” by 8” pan. Layer it if necessary. Place ricotta in small blobs on top of eggplant. Sprinkle with half of the mozzarella. Top with layer of tomato mixture.
  • Sprinkle with remaining cheese.
  • Bake at 375 degrees until lightly browned, about ½ hour.
  • Remove from oven and let cool slightly before serving.

Serves: 4

30 - Recipe: Kid-Friendly Chickenless Nuggets



eating vegan

Supernom Vegan Chickenless Nuggets


Sleepovers, play-dates, or newly vegan family habits can pose challenges for cooks with young children to feed. Many children with tastes shaped by a standard American fast-food paradigm may distrust veggie-dogs, pass on hummus, and cringe at the very mention of kale. Fear not! Simply embrace Success Strategy #1 for feeding omni children: make it a nugget, and dip it in ketchup!


  • 1 (16-oz.) can chickpeas, rinsed and drained (1-1/2 cup cooked chickpeas) — or substitute any white beans
  • 1 (14-oz.) can whole new potatoes, rinsed and drained (1-1/2 cups peeled diced cooked potatoes)
  • 1/8 cup dried bread crumbs, such as Panko (read package label to avoid junk like MSG or hidden animal ingredients)
  • 1 teaspoon dried parsley
  • 3/4 teaspoon poultry seasoning
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon each salt and black pepper (or to taste)
  • 1-1/2 teaspoons vital wheat gluten (optional, for firmer texture and ease of flipping)
  • 4 tablespoons olive oil, divided
  • Dipping sauce: barbeque sauce, ketchup, sweet mustard, etc. (optional)


  1. Mash chickpeas (or white beans) together with the potatoes, until well-smushed — after starting with a potato masher, it’s ok to use your hands! You want everything really well mashed, with no whole chickpeas or potato chunks in the mix.
  2. Sprinkle vital wheat gluten over mashed chickpea-potato mixture, and combine well.
  3. Add bread crumbs, parsley, poultry seasoning, garlic powder, onion powder, salt, and pepper; mix well. Taste to adjust seasonings, adding more salt and pepper if needed.
  4. Form mixture into 1-1/2″ to 2″ patties, about 1/4-1/2″ thick, on a plate or cutting board. Mixture should form patties easily, without crumbling. Add water or oil as needed if it feels dry, 1 tablespoon at a time, just until patties are easy to form and hold their shape when handled.
  5. Heat 2 tablespoons of oil over medium to medium-high heat, in large frying pan. Pan-fry half the nuggets about 8-10 minutes on each side, until nicely browned. Try not to flip them too much — aim for only turning them once or twice. When first batch is done, remove to paper-towel lined plate, add remaining 2 tablespoons oil, and repeat with remaining nuggets.
  6. Serve with whatever dipping sauce you think would be good with chickenish nuggets. Yummy!

Production Notes

This recipe makes about 24 nuggets. If you like, you can freeze or refrigerate all or half of the batch for ‘fast food’ later. To freeze, line a cookie sheet with parchment paper and freeze in single layer for 1-2 hours; then transfer to an airtight freezer container.

You can also make these nuggets in a large Foreman-style grill, a dozen at a time — just brush each side with olive oil and cook for 20 minutes (works without the olive oil too, but the grilled sides don’t get as brown and crisp).


It’s written using mostly pantry ingredients, but don’t forget pre-cooking and freezing beans (and organic potatoes, especially during summer abundance) is also an option for quick-fix ingredients — and a great way to minimize BPA use. Some companies also offer BPA-free canned goods, excellent for quick pantry cooking. One 16-oounce can equals about 1-1/2 cups cooked beans or potatoes. If you use pre-cooked and frozen ingredients instead of canned, they tend to contain less moisture — just add small amounts of water or oil as needed, to form cohesive non-crumbly patties.


This recipe would probably work for sandwich-sized burgers too — if you try it that way, let me know how it turns out!


I suspect these would also work well baked, for easier prep and lower fat content: instead of adding the bread crumbs to the mix, brush nuggets with oil and dredge through bread crumbs before baking at 350 degrees for about 30 minutes, flipping once (I’m estimating, so keep an eye on ’em if you decide to bake vs. fry).


Annie’s Naturals makes some good barbecue sauce without high fructose corn syrup, or you can make it yourself.



31 - Acorn Squash and Red Lentils with Toasted Walnuts

, December 3, 2005, Source


In this nourishing dish filled with colors reminiscent of fall foliage, squash is a standout. The fiber-rich goodness of lentils and the vitamins and minerals of bell pepper and carrot along with the squash, make a meal that is both homey and elegant, ideal for a weeknight family meal, but also perfect for guests.


Just add a crisp green salad and some muffins or bread, and you have the perfect, comforting autumn meal.



1 tablespoon canola oil
1 red bell pepper, coarsely chopped
1 carrot, coarsely chopped
1/2 cup coarsely chopped red onion
1 tablespoon curry powder
2 cups vegetable stock
1/2 cup Riesling or other medium-bodied, high-acid, semisweet white wine
1 acorn squash, halved, seeded, peeled, and cut into 1-inch chunks (about 3 cups)
3/4 cup red lentils
1/8 teaspoon salt, or to taste
1/4 teaspoon freshly-ground black pepper, or to taste
Coarsely chopped toasted walnuts for garnish


1. Heat the oil in a large saute pan over medium heat. Add the bell pepper, carrot, and onion. Cook, stirring occasionally, for 10 minutes, or until the vegetables begin to soften but are not browned. Add the curry powder and stir constantly for about 30 seconds.


2. Stir in the vegetable stock, wine, squash, and lentils. Increase the heat to medium-high. when the liquid begins to bubble, reduce the heat to low. Cover and cook for about 20 minutes, or until the squash and lentils are tender. (Check occasionally as the dish cooks and add water if necessary.) Stir in the salt and pepper. Taste and adjust the seasoning.


3. Spoon the dish into a large serving bowl or into individual shallow bowls and garnish with walnuts.


Serves 4.

32 - Homemade Veggie Hot Pockets


Thanksgiving leftover hot pockets


Nov 30th 2010, Source



It may seem like I’m a little obsessed with leftovers. It’s true. But Thanksgiving always leaves you with so many of them. Even though we didn’t cook this year, we still ended up with a few nights worth of holiday food. I wanted to spice things up a little bit, just so we weren’t having exactly the same meal over and over. Hence the creation of the

Thanksgiving leftover hot pocket.


thanksgiving leftover hot pockets

All you have to do to make these is make some pastry crust (I used the flakey pie crust recipe from The Joy of Vegan Baking
) and assemble as if you were making ravioli. You could easily use puff pastry if you didn’t feel like making a crust.


Start by preheating your oven to 425° F. Roll out your crust (or one sheet of  puff pastry) and set aside one half. Put a few tablespoons of stuffing or tofurky or whatever leftover you want in a grid on the dough, leaving about an inch between each filling. The next part is really important, you must drizzle a little bit of gravy over your filling. Make sure the filling isn’t piled too high or your crust may crack.


Carefully lay the other half of the crust over the prepared fillings. Press the spaces between each filling together with your fingers, starting in the center and working your way out. It’s ok if a little bit of gravy or whatever leaks out the side, but try to seal it best you can around the edges. Using a pizza cutter or a pastry cutter, cut the hot pockets into individual pies. Slice a few diagonal slits in the top of each. Transfer to a baking sheet and cook for 20-25 minutes, or until golden brown.


thanksgiving leftover hot pockets

These would also be great with your holiday meal, they’re not just good for leftovers. Let’s face it, everything is better in a pie crust. We had ours with some celebration field roast, more stuffing and some kale.


The bottom line is that pretty much anything is good in these. Get creative. If you want them filled with sweet potatoes and dandies, I’m sure they’d be extra awesome. Feel free to keep them simple or get crazy.

33 - Pita Pizza with Kale Pesto


Sara, from the HeartMath Institute, August 2, 2015, Source

Pita Pizza with Kale Pesto

Healthy and full of flavor, with homemade pesto, this is a simple and fun pizza. We use pita bread because it makes a very thin crispy crust.


2 cups mozzarella, shredded
2 whole pita bread, whole wheat, sliced in half horizontally
4 Roma tomatoes, sliced
1 cup red bell peppers, chopped small
½ onion, minced
3 small shallots, minced
2 cups mushrooms, sliced


5 cups, packed dinosaur kale, or regular kale, cleaned and blanched
½ cup packed fresh basil
2 tablespoons olive oil
3 tablespoons pine nuts
2 teaspoons garlic, minced
1 teaspoon lemon juice
½ teaspoon sea salt

  • Blend all pesto ingredients in a food processor or blender until it makes a smooth paste.
  • Spread pesto on pita halves, sprinkle with ½ the cheese. Add mushrooms, peppers, onions, tomatoes and remainder of cheese.
  • Bake at 450 degrees for 12 minutes.

Serves: 4

Total cooking time: 30 minutes

34 - Tacos!


Mexi-Tofu Tacos and Salsa Fresca


a Care2 favorite by Sara, from the HeartMath Institute, Source

Mexi-Tofu Tacos and Salsa Fresca

For this week’s recipe, I’d like to share two recipes from Judi Davis, our Pantry Cook of the HeartMath Kitchen. These are two delightful, vegetarian recipes!



Judi, says, “I like food that is visually pleasing and filled with layers of flavor, like painting on a blank canvas. But instead of paint I use flavors and spices. Tofu is an empty palate and makes for a great blank canvas. I use a lot of flavors in the marinade which makes for a super flavorful tofu treat.” Judie continues to say, “I love people and I love feeding them. I put a huge amount of love into the food when I cook. It makes me happy when people are nourished by the food that I’ve made for them.”


Mexi-Tofu Tacos

Tacos are a perfect food because there’s a great balance of complex carbohydrates, protein and vegetables. And marinated tofu is a great taco ingredient. Top it with the Salsa Fresca and prepare for a wonderful taco experience!

1  14oz. can black beans, not drained (add ¼  teaspoon salt and ¼ teaspoon cumin)
1 ½  cups shredded purple cabbage
1 cup shredded green cabbage
8 corn tortillas
Salsa Fresca (See next recipe)
1 lb. firm tofu



1 ½ cup olive oil
4 tablespoons  hot sauce
2 teaspoons taco seasoning
2 teaspoons chipotle powder or paste
2 teaspoons sea salt
2 teaspoons pepper
2 teaspoons garlic, minced
¼ teaspoon cumin
2 teaspoons lime juice
1 tablespoon white wine vinegar

  • Mix marinade in bowl. Drain tofu and cut in ½ inch cubes. Place tofu in marinade. Refrigerate overnight or longer if you can.
  • Make Salsa Fresca and set aside. (See recipe following this one.)
  • Remove tofu from marinade with slotted spoon and cook in frying pan for 5-7 minutes or until tofu gets partially crispy but still partially soft, holding together.
  • Place beans in small pot and add spices and heat on low simmer, no longer than 10 minutes. Set aside.
  • In small frying pan heat corn tortillas until just slightly crispy.
  • Stuff tortilla with a dollop of beans, a spoon of tofu and a sprinkle of cabbage & Salsa Fresca on top, and serve!

Serves: 4


Total cooking time: 45 minutes






Salsa Fresca

Salsa Fresca basically means “homemade salsa” and this one is simple and tasty! Use it on tacos or just plain with chips. You can also use a scoop added to mashed avocado to give you a zesty flavored guacamole.


1 teaspoon salt
½ teaspoon cumin
1 lemon, juiced
2 tomatoes, diced small
2 fresh jalapenos, de-seeded and minced
1 small red onion, minced
½ bunch cilantro, minced
Prepare all ingredients and mix in bowl. And serve!


Serves: 8


Total cooking time: 15 minutes

Mujaddra (Middle Eastern lentils & rice)


Mujadara – Caramelized Onion, Lentil & Rice Stew


Eve Fox, January 30, 2015, Source

Mujadara – Caramelized Onion, Lentil & Rice Stew


This simple lentil, rice and caramelized onion pilaf has many names. You may know it as mujdhara, mujdhra, mujaddara, imjadara, mujadra, or mdardarah. Call it whatever you like, this Syrian classic has been pleasing palates and filling bellies since Biblical times. In fact, it is supposedly the famed “mess of pottage” that Esau sold his birthright for in Genesis.


A cup of green lentils by Eve Fox, Garden of Eating blog, copyright 2011

Lentils are so good in so many ways–filling, tasty, versatile, healthy and cheap–that it’s a wonder we do not eat them every day. They’re high in calcium, potassium, zinc, niacin and vitamin K and even higher in protein, iron, folate and dietary fiber.


Sliced onions by Eve Fox, Garden of Eating blog, copyright 2011

Mujadara is good stuff – yummy, filling, and good for you. You’ve got your brown rice, you’ve got your green lentils, and you’ve got a mess of delicious caramelized onions.


Brown rice is ready by Eve Fox, Garden of Eating blog, copyright 2011

Top it all off with some cumin and cinnamon and you’re in business. Serve this with tzatziki (cucumber yogurt salad), hummus, flatbread and a chopped salad for a healthy, truly delicious meal.


Mujdhara, a traditional Syrian lentil & rice stew, by Eve Fox, Garden of Eating blog, copyright 2011

Mujadara – adapted from the recipe inAndrea Chesman’s excellent book, Recipes from the Root Cellar

Serves 6


* 3 large onions, thinly sliced
*  3 Tbsps olive oil
* 1 cup brown rice (basmati would also work nicely though it’s not quite as nutritious
* Water
* 1 cup green or brown lentils
* 1/2 tsp ground cumin
* 1/2 tsp ground cinnamon
* Sea salt to taste
* Freshly ground black pepper to taste
* Flat leaf parsley (for garnish)




1. Put 2 1/8 cups of water on to boil. Rinse the rice and drain the water from it. Once the water comes to a boil, add the rice, stir and reduce the heat to low. Simmer the rice, covered, for 40-45 minutes or until the water has been absorbed and the grains are tender.


2. While the rice is cooking, rinse the lentils, removing any bits of chaff, small pebbles or discolored beans. Place the lentils in a pot and cover with cold water by 2-3 inches. Bring to a boil then lower the heat to medium and cook, partially covered, for about 25 minutes, until the lentils are tender but still hold their shape. Remove from heat, rinse with hot water, and drain.


3. While the lentils and rice are cooking, put the olive oil in a frying pan and sautée the onions over medium- low heat until caramelized – roughly 10 minutes.


4. Combine the rice, lentils, and onions in a large bowl. Add the ground cumin, cinnamon, salt and pepper and stir to combine. Adjust the seasonings to your liking, if needed, and serve.

Veggie Burgers


Veggie burgers have a bit of a bad reputation, but these homemade versions will take the idea of veggie burgers to a new level. Plan a vegetarian barbecue and cook up these with some grilled veggies with all the right condiments, and your omnivore friends will never look at veggie burgers in the same way again.


Black Bean Burgers



36 - Black Bean and Brown Rice Burgers


Black Bean Burgers


Sara, from the HeartMath Institute, April 12, 2015, [url=http://www.care2.com/greenliving/black-bean-burgers.html#ixzz3oPPK6YQi]Source[/url]


Black Bean Burgers


If you’re looking for a healthy and delicious vegetarian burger, look no further. These wonderful black bean patties are loaded with yummy ingredients, and will hold their own at any barbecue.


½ sweet onion, minced
2 cups black beans, drained and rinsed
4 tablespoons olive oil
¾ cup panko bread crumbs
1 cup cooked brown rice
3 eggs, beaten
4 carrots, shredded
2 medium zucchini, shredded
2 ½ teaspoons salt
½ teaspoon chipotle paste or powder
2 teaspoons taco seasoning
1 teaspoon granulated garlic
1 teaspoon granulated onion
½ cup raw sunflower seeds
2 tablespoons minced cilantro


1 cup mayonnaise of choice
1 tablespoon lime juice
½ teaspoon chipotle paste or powder
1 teaspoon minced cilantro
2 tablespoons water
1 pinch salt
1 pinch ground cumin
1 pinch granulated onion
1 pinch granulated garlic

  • Mash beans lightly in a mixing bowl.
  • Mix in remaining burger ingredients except olive oil.
  • Using a ½ cup scoop make burgers and fry in oil on medium low heat. Press lightly down to flatten. Turn after 5 minutes and cook for 3 minutes on other side.
  • To make sauce, mix ingredients by hand. Serve on the side.

Total cooking time: 45 minutes


Yield: 6-8 large patties


2_Care2 black bean burgers_443x267_72

37 - Beet & Carrot Veggie Burgers


Beet and Carrot Veggie Burgers


Annie B. Bond, March 10, 2008, Source


Beet and Carrot Veggie Burgers


If you like veggie burgers, you will love this recipe. Sweet beets and carrots give luscious flavor to these patties—together with pungent onion, snappy cheddar cheese and lots of toasty nuts and seeds. If you dislike frying, you will appreciate this recipe, which calls for baking the patties in the oven. (For a vegan version, omit the cheese and replace egg with homemade flaxseed egg substitute).


1/2 cup sesame seeds
1 cup sunflower seeds
2 cups peeled grated beets (1-2 medium beets)
2 cups grated carrots (about 4 carrots)
1/2 cup minced onion (about 1 medium onion)
2 eggs, lightly beaten
1 cup cooked brown rice
1 cup grated cheddar cheese
1/2 cup vegetable oil
1/2 cup finely chopped parsley
3 tablespoons flour
2 tablespoons soy sauce or tamari
1 clove garlic, minced
1/8-1/4 teaspoon cayenne pepper
Butter or oil for greasing the baking sheet.


1. Preheat the oven to 350F. Lightly grease a baking sheet.


2. Place a small, heavy skillet over medium heat. Add the sesame seeds and stir them on the dry skillet just until lightly browned and fragrant, 3 to 5 minutes, watching closely to avoid burning them. Immediately remove from heat and transfer the toasted seeds to a dish to cool.


3. Return the skillet to the heat. Add the sunflower seeds and stir them on the dry skillet just until lightly browned and fragrant, 3 to 5 minutes, watching closely to avoid burning them. Immediately transfer them to the dish with the sesame seeds.


4. Combine the beets, carrots, and onion in a large bowl. Stir in the toasted sunflower and sesame seeds, eggs, rice, cheddar cheese, oil, flour, parsley, soy sauce or tamari, and garlic. Add cayenne and mix until thoroughly combined.


5. Using your hands, shape the mixture into 12 patties and arrange them in rows on the baking sheet.


6. Bake the patties until brown around the edges, about 20 minutes. Unless they are very large and thick, it should not be necessary to flip them.

Makes 12 patties.

38 - Millet Burger with Chive Pesto


Millet Burgers with Chive Pesto


Delia Quigley, July 1, 2009, Source


Millet Burgers with Chive Pesto


The ancient Chinese created the Five Elements, fire, earth, metal, water, and wood, to explain the interconnectedness of all life.  When used to balance ones diet and for healing purposes these elements provide insight to the workings of the internal organs, the body parts, one’s emotions and surrounding environment. Understanding the elements can be a language of sorts, one that can explain the meaning of specific symptoms before they degenerate into full-blown dis-ease. I suggest you read Paul Pitchford’s book, Healing With Whole Foods, for a more comprehensive view of the elements.


In regards to food preparation let’s consider Fire element as it corresponds to the months of summer. Fire element governs the heart and small intestine, and the bitter taste of fresh greens strengthens these organs. Late summer brings Earth element into play, which governs the stomach and spleen. The taste for earth is sweet as found in whole grains, vegetables and fruit. With the days hot and damp I wanted to prepare something light, appetizing, pleasurable to the taste and balancing to the governing summer elements. With this in mind I used the sweet taste of millet to create vegetarian burgers and topped them with the pungent bitter taste of chive pesto.


Millet is a gluten free seed with the consistency of cooked grain. It is easy to digest, supports stomach and spleen, is beneficial to the kidneys and helps to create an alkaline condition where there is to much acid. I like to make millet mashed potatoes from the recipe below and serve with sautéed vegetables and lentils. The next day I mold the remains into millet burgers and serve with the pesto surrounded by lightly sautéed vegetables and a green salad to complete the meal.


Millet Burgers w/ Spinach Pesto
Makes 6-8 burgers (good to freeze)

Make sure to soak millet, as you do your other grains, for 8-12 hours before cooking. This helps to remove the phytic acid and make it more digestible.


1 cup millet, washed and soaked 8-12 hours, drained
3 cups water
1/2 tsp. sea salt
2 cups cauliflower florets
2 tbs. butter or sesame butter
1 egg (optional)
sesame seeds


1. In a medium saucepan combine the millet, water, salt, and cauliflower. Bring to a boil, reduce heat to low, cover and cook until all water is absorbed, about 30 minutes.

2. When done add the butter, stirring well.

At this point you can mash the millet with a potato masher and serve as a side dish.

3. Otherwise, allow to cool, then break and egg into the mixture and mix it into the millet thoroughly.

4. Preheat the oven to 375 degrees F.

5. Spray a baking pan with oil and place each burger on the pan. Sprinkle with sesame seeds and bake in the oven for 30 minutes.

6. When done remove from oven and divide onto individual serving plates. Top with pesto and serve.


Chive Spinach Pesto

2 cups fresh chives, roughly chopped
4 cups fresh spinach, washed and dried
1-2 clove garlic, chopped
1/4 cup walnuts or pine nuts
1/2 cup avocado or extra virgin olive oil
salt to taste.


1. In a food processor puree the nuts until fine, but not paste.

2. Add the garlic and chop a bit more.

3. Add the chives and spinach and drizzle in the oil as the processor is running.

4. Add the salt and mix well. Great topping for pizza.

39 - Mushroom and Black Bean Burger


5 Veggie Burgers to Love


Melissa Breyer, July 1, 2010, Source


5 Veggie Burgers to Love


Between outbreaks of sickening beef, the staggering environmental impact of meat production, the link between red meat and cancer, the cruelty inherent in factory farming, and a general love of animals–I’ll be spending another July 4th skipping the hamburgers. I won’t miss a messy, meaty burger–but there is the BBQ ritual and all the fixings that make having some great meatless facsimiles kind of nice.


I have never been a fan of any supermarket veggie burgers out there–they all seem a bit anemic and lacking in personality to me (although if you have a favorite brand, tell us in the comments–I’ve love for someone to change my mind!). Making them at home is a great and surprisingly simple option, and this way you can skip the methylcellulose, disodium inosinate, and other mysterious ingredients that may be lurking in your commercial veggie burgers (see What’s Inside Your Veggie Burger). Here are my five favorites:


Millet Burger with Chive Pesto
Rejuvenate Your Body
blogger Delia Quigley posted this recipe last summer–the use of millet makes it a great gluten-free options, and the mashed cauliflower makes it super awesome. You can read the whole post and get the chive pesto recipe here: Millet Burger with Chive Pesto.


1 cup millet, washed and soaked 8-12 hours, drained
3 cups water
1/2 tsp. sea salt
2 cups cauliflower florets
2 tbs. butter or sesame butter
1 egg (optional)
sesame seeds


1. In a medium saucepan combine the millet, water, salt, and cauliflower. Bring to a boil, reduce heat to low, cover and cook until all water is absorbed, about 30 minutes.

2. When done add the butter, stirring well.

At this point you can mash the millet with a potato masher and serve as a side dish.

3. Otherwise, allow to cool, then break and egg into the mixture and mix it into the millet thoroughly.

4. Preheat the oven to 375 degrees F.

5. Spray a baking pan with oil and place each burger on the pan. Sprinkle with sesame seeds and bake in the oven for 30 minutes.

6. When done remove from oven and divide onto individual serving plates. Top with pesto and serve.


Beans and Greens Burger


I came up with this recipe after feeling disappointed with vegan burger choices; I love the idea of adding a load of chopped greens to a veggie burger, they give it some tooth and earthy flavor that stand up assertively to the grill.


4 tablespoon ground flaxseeds
12 tablespoons water (or vegetable stock)
2 1/2 cups canned garbanzos, drained and rinsed
1/2 teaspoon salt
1/2 teaspoon black pepper
1/3 cup chopped fresh herbs (cilantro, basil, dill, etc)
1 onion, chopped
1 small orange, grated zest only
1 cup greens, finely chopped (spinach, dandelion, arugula, etc)
1 cup toasted bread crumbs (whole-grain)
1 tablespoon olive oil


1. Mix the flaxseeds with water or stock until gelatinous. (If you have whole flaxseeds, use this method.)

2. Combine garbanzo beans, flaxseed mix, salt and pepper in a food processor and process until mixture is thick and creamy, but still a little chunky.

3. Pour into a bowl and stir in herbs, onion, zest, and greens. Gently stir in the breadcrumbs and let mix sit for a few minutes. You should have an easy to handle mix that can be formed into 1-inch thick patties–if it feels too dry add a little water, or if too moist add some more bread crumbs.

4. To cook on the stove use a heavy skillet and heat oil over medium heat. Cook patties, covered, for about 7 minutes or until bottoms begin to brown, flip and cook for another 7 minutes.

5. To cook on the grill, rub both sides of patties with olive oil and cook for 4 minutes per side.


Mushroom and Black Bean Burger


This burger adapted from The Vegetarian Grill by Andrea Chesman (Harvard Common Press, 1998) uses goat cheese–for vegans it is just as delicious without.


1 tablespoon olive or canola oil
1 onion, finely chopped
8 ounces mushrooms, finely chopped
2 garlic cloves, minced
½ teaspoon ground cumin
1 ½ cups cooked black beans (or 1 15-ounce can, drained)
¼ cup packed fresh cilantro leaves
2 ounces soft goat cheese, crumbled (optional)
4 slices stale or toasted sandwich bread, processed to make bread crumbs
Salt and black pepper, to taste
6 hamburger buns or hard rolls



1. Prepare a medium-hot fire in the grill with a lightly-oiled vegetable grill rack in place.

2. Heat the oil in a large skillet over medium-high heat. Add the onion and cook, stirring, until golden, about 4 minutes. Add the mushrooms, garlic, and cumin and cook, stirring, until the mushrooms have released their juices, about 5 minutes.

3. Spoon the mixture into the food processor. Add the beans and cilantro and process briefly until well combined but still chunky. Spoon into a bowl, stir in the goat cheese, if using, and bread crumbs. Season generously with salt and pepper.

4. With wet hands, form the mixture into 6 burgers. Mist both sides with nonstick spray.

5. Grill the burgers until crisp and heated through, about 5 minutes per side.

6. Serve the burgers on the buns, passing salsa at the table.


Lentil Almond Burger

This super scrumptious burger comes from the editors of Eating Well magazine; the addition of lentils is lovely.


6 cups water
1 cup brown lentils or green French lentils (see note)
2 tablespoons extra-virgin olive oil, divided
3/4 cup finely chopped carrot
1/3 cup finely chopped shallots (about 2 medium)
1/3 cup finely chopped celery (about 1 stalk)
1/4 cup sliced almonds
1 teaspoon chopped fresh thyme
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 large egg yolk, lightly beaten (or flaxseed substitute)
1 tablespoon lemon juice


1. Bring water to a boil in a large saucepan. Stir in lentils, reduce heat to medium-low and simmer until very tender and beginning to break down, about 25 minutes for brown lentils or 30 minutes for green lentils. Drain in a fine-mesh sieve.

2. Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add carrot, shallots and celery and cook, stirring, until softened, about 3 minutes. Add almonds, thyme, salt and pepper; continue cooking until the almonds are lightly browned, about 2 minutes. Transfer the mixture to a food processor; add 1 cup of the cooked lentils. Pulse several times, scraping down the sides once or twice, until the mixture is coarsely ground.

3. Transfer to a large bowl; stir in the remaining lentils. Let cool for 10 minutes. Mix in egg yolk (or flaxseed) and lemon juice. Cover and refrigerate for 1 hour.

4. Form the lentil mixture into 5 patties. Heat the remaining 1 tablespoon oil in a large non-stick skillet, preferably cast-iron, over medium-high heat. Add the patties and cook for 3 to 4 minutes. Turn gently and continue to cook until lightly browned and heated through, 3 to 4 minutes more. Serve immediately, or allow to cool then freeze.


Note: French green lentils are smaller and firmer than brown lentils. They cook more quickly, too, in about 20 minutes. They can be found in natural-foods stores and some larger supermarkets.

Black Bean and Sweet Potato Burger


This recipes is adapted from one in the great vegan cookbook, ExtraVeganZa by Laura Matthias (New Society Publishers, 2006)–hats off to Laura for scheming this one up…black beans, sweet potatoes, almond butter and olives? Smart, smart, smart.


2 cups cooked or canned black beans
1 cup sweet potato, grated
1/2 cup almond butter
1/2 cup red onion, diced
1/4 cup Sicilian olives, diced
1/4 cup whole spelt flour or other flour
2 tablespoons tamari
3 cloves garlic, diced
1 tablespoon fresh ginger, grated


1. Drain and rinse the black beans, place them in a medium bowl, and mash. Stir in the remaining ingredients.

2. Scoop 1/3 cup of batter at a time to form individual burger patties. Place a cast-iron frying pan on the stove over medium heat. Add a bit of oil to the pan and place a few burger patties in the oil. Fry each burger for 7 to 10 minutes on one side, then flip them over and fry an additional 5 to 7 minutes on the other side, or until the centers of the burgers are cooked through. If they brown too quickly, just turn the heat down a bit to allow them to cook more slowly.

3. Serve hot, on their own or on burger buns with condiments of your choice.


Makes 10 to 12 burgers.

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