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Baked Tofu


1 lb firm or extra-firm waterpack Tofu

1/2 cup mild soy sauce

1 tsp honey

1/2 tsp minced fresh garlic (or 1/4 tsp garlic powder)

1/4 tsp ginger powder


Drain Tofu, and pat dry with paper towels. Cut Tofu into thick slices. Mix soy sauce, honey, garlic, and ginger. Put tofu in this mixture, and marinate in fridge for an hour or more. Remove Tofu from marinade. Put in greased baking pan and bake at 350 F for 40 minutes, basting occasionally with marinade. Turn carefully, and bake 20 minutes more. Cool Tofu. Refrigerate. Use as needed in recipes.

Basic Gluten



1-1/2 cup water

1 medium onion, quartered

1/2 cup nutritional yeast

1/2 cup wheat germ

1-2 Tbs. vegetarian chicken-flavored seasoning

2-1/4 cup gluten flour


1/2 cup soy sauce

6 cups water

Dash of garlic salt


1 cup nutritional yeast

1 cup wheat flour

1/2 tsp. vegetarian chicken-flavored seasoning


1 can mushroom soup

1 can water

1 small chopped onion


Blend first 5 ingredients. Pour liquid into gluten flour in a bowl and stir quickly until mixed very well. Lay out on a long piece of plastic wrap and shape into a long roll about 2" in diameter. May have to cut it down the middle part way and spread out to make long roll. Wrap plastic around it to make into a smoother roll, well stuck together. Let sit a couple hours or all night in the refrigerator.

Heat broth ingredients in large kettle to a hard rolling boil.

Cut gluten roll into 3 sections. Snip off 1/3" slices with scissors into boiling broth. Turn down heat to slow boil or simmer 1-1/2 hours.

Remove steaks from broth and dip into breading meal and fry in oil until browned.

Mix mushroom soup and water. Sauté onion and add to soup. Cover fried steaks in large flat casserole and heat in 350 degree oven until bubbly over the top.

Basamati & Wild Rice


1 cup brown Basmati rice

1/2 cup wild rice

1 quart water

3 Tbs. soy margarine

3 bunches scallions, minced

3 Tbs. minced fresh parsley

Juice of ½ lemon

Salt and freshly ground pepper to taste

1/2 cup cashew pieces, toasted


Rinse the Basmati and wild rice and combine them in a heavy saucepan with the water. Bring to a boil, then simmer, covered, until the water is absorbed, about 35-40 minutes.

In a large skillet, heat the margarine until it melts. Add the cooked rice along with all the remaining ingredients except the cashews. Sauté over low heat for 10 minutes, stirring frequently. If the mixture seems dry, add a small amount of water. Stir in the cashews and serve at once. Serves 6.

Bean Oat Patties


1-1/2 cup cooked beans (with liquid)

1 cup rolled oats

1/4 cup chopped Brazil nuts

1/2 cup chopped onions

2 Tbs. food yeast

1/2 tsp. sage

1/2 tsp. salt (to taste)

Gravy or tomato sauce


Mash beans or whiz in blender. Add other ingredients and mix well. Let mixture stand 5-10 minutes.

Shape into patties and bake at 350 degrees for 30 minutes in an oiled, covered pan; or brown on lightly oiled skillet, covered. Turn after 15 minutes. Serve with gray or tomato sauce. Patties can be simmered in sauce to soften.

Bean Burgers


2 cups cooked beans

salt to taste

*seasoning as desired

bread crumbs


Mash cooked beans. Add salt and seasoning (jerk seasoning or dill is good with white beans; green chilies, cumin, and sun-dried tomatoes are good with black beans.)

Add enough bread crumbs to make the mixture firm enough to hold burger shape. Form into 4 burgers. Spray pan with Pam. Cook in an electric skillet at 350 degrees, or on the stove over medium heat until brown on both sides and heated through.

Beany Burgers


1 1-lb can kidney beans, rinsed and drained (10 oz cooked beans)

2 cups cooked brown rice

2 Tbs. ketchup

1/2 tsp. garlic powder

1 tsp. oregano

1/8 tsp. thyme

1/4 tsp. sage

Salt and pepper to taste

1/4 cup very finely chopped onions


In a large bowl, combine beans, rice, ketchup, and spices. Mash with a fork or a potato masher until beans are mashed well. Add chopped onions and mix well.

Divide mixture evenly and form into 8 burgers, ½ to ¾ inch thick. Wet your hands slightly to avoid sticking.

Lightly oil a nonstick griddle or skillet, or spray with a nonstick cooking spray. Preheat over medium heat. Place burgers on griddle and cook until browned on both sides, turning burgers several times.

Serve hot with lettuce, tomato, relish, ketchup, or your favorite burger toppings.

Bean Sausages


1 1-lb. Can kidney beans, rinsed and drained (or 2 cups of cooked beans)

1 cup cooked brown rice

2 Tbs. ketchup

1/4 tsp. ground sage

1/8 tsp. dried thyme

1/8 ground savory

1/8 tsp. garlic powder

1/4 tsp. salt

1/4 tsp. pepper

1/4 tsp. fennel seeds, crushed slightly (Roll between 2 layers of wax paper with a rolling pin)


Place beans, rice, and ketchup in a large bowl. Sprinkle evenly with spices. Mash well with a fork or potato masher, making sure that spices are evenly distributed. (Rice will be lumpy.)

Chill mixture several hours or overnight to blend flavors.

Divide chilled mixture into 12 portions. Roll each portion into a ball. Flatten each ball into a 3" patty.

Preheat a large nonstick skillet or griddle over medium heat. Oil lightly or spray with a nonstick cooking spray.

Cook sausages until brown on both sides, turning frequently to brown evenly. Oil or spray pan again if necessary.

Good served with biscuits or scrambled tofu for breakfast, or cook with sliced onions and green peppers for a delicious Italian dinner.

Black Bean & Basamati Rice Burgers


1 cup dried black beans

4 cups water

1/2 cup Basmati rice, uncooked

1/4 tsp. salt

1 tsp. chili powder

1/2 tsp. cumin

A pinch of cayenne

2 drops liquid smoke

3/4 cup fine dry bread crumbs

2 tsp. canola oil


Sort and rinse beans, then soak 4 hours or overnight. Rinse well, then place in a saucepan with the water. Bring to a boil, then reduce heat and simmer for 1-1/2 hours, until very soft.

Drain beans, reserving 2 cups of their cooking liquid. Return the drained beans to the pot, along with the reserved liquid and the rice. Stir in the salt, chili powder, cumin, cayenne, and liquid smoke and bring to a simmer over medium-high heat.

Reduce heat to low, cover, and simmer for 15 minutes, stirring frequently during the last 5 minutes. If rice is not yet tender, add another ¼ cup water and continue cooking and stirring until it is absorbed. Mixture should be very soft and well combined. Remove the pan from the heat.

When bean mixture is cool enough to handle, form into 6 patties. Coat with bread crumbs. Heat 1 tsp. of canola oil in a heavy-bottomed skillet over medium-high heat. Cook the patties about 4 minutes per side, until golden brown. Add a little oil to the skillet as needed. You should use no more than 2 tsp. total.

Serve in a sandwich on whole wheat buns, with tomato slices, lettuce leaves, sliced red onion, mayonnaise, mustard, and catsup.

Black Bean Cakes


1/2 lb. dried black beans, rinsed (I used 1 cup)

water for soaking and cooking beans

1/3 c veg broth or liquid for saute

1/2 onion, chopped

2 garlic cloves, chopped

1/2 green bell pepper, chopped

1/2 or 1 jalapeno chili, chopped

1 Tbsp honey or other viscous liquid sweetener

1 Tbsp cider vinegar

1 tsp chili powder


Puree beans. Season with salt and pepper. Transfer to non-stick skillet. Stir over med. heat until very thick and dry, kind of

mashed potato consistency. Here's where my recipe differed from the posted one. It said that it would take 4 minutes, it took

me over 30 minutes but that may have been since I didn't cook out all the liquid.


Form bean puree into six 2-inch diameter cakes. Spray nonstick pan with PAM-like substance. Heat over med. heat. Cook

cakes till brown, about 4 minutes per side. Be careful turning them over, they don't become solid when they cook.

Works well in that people can choose their own condiments to adjust the spiciness of this dish.

Black Bean Potato Loaf


2 potatoes, peeled, and boiled

4 cloves garlic, minced

1 onion, finely chopped

1 tablespoon oil

2 carrots, finely chopped

2 stalks celery

2 cups black beans

1/2 cup vegetable broth or water

1/2 cup whole wheat bread crumbs

1/2 cup parsley, finely chopped

Salt or soy sauce to taste


Directions: 1. Preheat oven to 350¡. In a bowl, mash potatoes and 1/2 of the garlic together. 2. In small skillet, saute onion in oil until translucent. Add carrots and celery, cover and cook 3 to 5 minutes, or until soft. 3. In a blender or processor, puree beans, broth, crumbs,and remaining garlic. Mix in cooked vegetables and parsley. Season with salt or soy sauce. 4. Press some bean mixture into greased 9-x5-inch loaf pan. Press in a layer of potatoes, and alternate with beans mixture, until layered loaf is formed. Bake for 1 hour, or until firm and slightly crusty.

Makes 1 loaf, enough for 6 to 8 sandwiches or top with gravy.

Black Bean Chipotle Chili with Seitan


1 Tbs. canola oil

1 medium yellow onion, diced

1 green bell pepper, seeded and diced

2 celery stalks, chopped

2 cloves garlic, minced

28-oz can crushed tomatoes

2 15-oz cans black beans, drained

1/2 cup water

1/4 lb. seitan, diced

1-2 chipotle chilies, seeded and minced

1 Tbs. chili powder

1 Tbs. parsley

1 Tbs. oregano

2 tsp. cumin

1/2 tsp. black pepper

1/2 tsp. salt


Heat oil in large saucepan. Add onion, bell pepper, celery and garlic; sauté 5-7 minutes. Stir in crushed tomatoes, beans, water, seitan, chipotle chilies and seasonings. Cook uncovered over low heat, stirring occasionally, about 25 minutes. Add water if necessary during cooking.

Remove chili from heat; let stand 10 minutes before serving. Serve with warm bread and a dollop of low-fat yogurt if desired. Makes 6 servings.

Beouf-Less Bourguignonne


2-1/2 lb. prepared seitan chunks

1 Tbs. canola oil

2/3 cup sliced carrots

20 boiling onions, peeled

3 cups red wine, or a mixture of wine, seitan cooking liquid, or homemade or canned vegetable stock

2 Tbs. flour

2 cloves garlic, mashed

1 cup chopped tomatoes

1 bay leaf

1 tsp. thyme

Salt and pepper to taste

2 tsp. canola oil

1 lb. small white button mushrooms, cleaned and stemmed


NIGHT BEFORE: Dry seitan chunks thoroughly. In frying pan over moderate heat, heat 1 Tbs. oil; brown seitan, turning frequently. Remove to slow-cooker.

Add carrot to frying pan; stir and toss 3-4 minutes. Remove to slow-cooker. Add onions; swirl in pan to brown. Remove to slow-cooker.

Pour half of wine or other liquid into frying pan; remove pan from heat. Whisk in flour;, stir until smooth. (Add more liquid if necessary.) Pour pan juices into slow-cooker; add garlic and remaining liquid. Fold in tomatoes, bay leaf, thyme, salt and pepper. If more liquid is needed to cover seitan, add more wine. Cook 12 hours on low setting (5 to 6 hours on high setting). Cool; refrigerate until 1 hour before serving.

ONE HOUR BEFORE SERVING: Heat oil in medium frying pan. Sauté mushrooms over high heat, stirring frequently until light brown. Remove from heat; stir gently into stew. Bring stew to serving temperature; serve. Makes 6 servings.

VARIATIONS: Replace half or all of seitan with small, unpeeled, whole potatoes; proceed with recipe.

*To bake instead of using a slow-cooker, put in an ovenproof casserole after initial sautéing of ingredients. Bake uncovered in a 425 degree oven 10 minutes or contents bubble. Reduce heat to 325 degrees; cover and bake 2 hours, or until vegetables are tender. Finish with mushroom step.

*To prepare bourguignonne on the stove, sauté ingredients in a large stewpot; proceed with rest of recipe. Simmer covered 1 hour, or until vegetables are tender. Finish with mushroom step.

Breaded Tofu Cutlets with Tarter Sauce


This "shake and bake" tofu is a family favorite. If you are serving more than four, the first part of the recipe doubles easily, and the quantity of sauce given below will suffice.

1 lb. firm or extra-firm tofu, drained

1/3 cup wheat germ

1 tsp. salt-free herb and spice seasoning mix

½ tsp. salt


¾ cup plain soy yogurt

1 Tbs. natural soy mayonnaise

1 Tbs. pickle relish, up to 1-1/2 or to taste

2 tsp. Dijon mustard, or to taste


Preheat oven to 450 degrees. Cut tofu into ½" thick slices. Blot well between several layers of paper towel, then cut lengthwise into ½" wide strips.

In a shallow bowl, mix wheat germ, seasoning mix and salt. Add tofu sticks and coat with mixture. Arrange breaded tofu on a lightly oiled nonstick baking sheet. Bake 15-20 minutes or until the cutlets are golden and firm. Meanwhile, make tartar sauce. In a mall bowl, combine all ingredients and mix well. Set aside.

Serve cutlets warm with sauce as a topping or on the side. Serve with cooked brown rice and a salad.

Bulger with Tomatoes, Mint and Toasted Pine Nuts


2 cups water

1 cup bulgur wheat, uncooked

1-1/2 lb. Fresh pear tomatoes

1/2 cup pine nuts

3 finely diced green onions

1/2 cup mint leaves, minced

1 cup parsley, minced

8 large butter lettuce leaves

1/4 cup olive oil

3 Tbs. rice wine vinegar

1/4 tsp. salt

several grinds pepper


Bring water to a boil and stir in the bulgur. Cover, reduce heat to low, and simmer for 20 minutes. Let stand an additional 5 minutes before removing the lid. Turn into a bowl and allow to cool for a few minutes. Meanwhile, core, seed, and chop the tomatoes. Toast the pine nuts. Toss together the bulgur, tomatoes, green onions, mint, and parsley. Whisk the olive oil, rice wine vinegar, salt and pepper in a small bowl, then pour over the bulgur. Toss well to combine. You may prepare the salad ahead of time and refrigerate, but bring it to room temperature before serving. To serve, mound the salad on lettuce leaves and garnish with the pine nuts.

Corn Cakes


1 cup yellow corn meal

2-1/2 tsp baking powder

1 cup soy milk

1 tsp light oil

6 oz firm tofu, diced

1/3 cup chopped red or green bell pepper

½ cup corn

1 green onion, sliced


Combine all ingredients. Drop by ¼ cupfuls onto very hot oiled griddle. Cook about 2 minutes per side. If they stick, you didn't cook them long enough.

Crockpot Herbed Zuchini


2 lbs. zucchini (unpeeled), sliced

2 vegetable bouillon cubes

1 1/4 tsp. salt

1/2 tsp. garlic salt

2 Tbsp. dried minced onion

2 tsp. dried parsley

1/4 tsp. dried oregano

1 cup tomato juice


Mix all ingredients together carefully in crock pot. Cover and cook on high setting for 3 to 4 hours. If thicker sauce is desired, remove cover during last hour. 6 servings

Crockpot Baked Beans


3 cups (1 1/2 lbs) beans (pea, navy, or great northern)

1 medium onion, chopped

1/2 cup catsup

1/2 cup honey

1 cup water

2 TBL dry mustard

2 TBL molasses

1 TBL salt

1 inch of fresh ginger, minced


Wash and sort beans. Cover with water and bring to a boil. Boil 2 minutes and remove from heat. Let soak 1 hour. Bring to a boil again and then simmer approx. 45 min or until cooked but not soft or mushy.

Drain beans. Put in the crockpot. Mix the rest of the ingredients together and stir into the beans.

Turn on low and cook 10 - 12 hours. This is great dish to prepare the night before and then turn on the pot when you leave for work in the morning. When you come home at night dinner's ready and the house smells great!

Crockpot Garbanzos & Couscous


1 small onion, chopped

3 carrots, chopped

1 14 1/2 oz. can diced tomatoes

15 oz. garbanzo beans, drained

1 cup broth

3 cloves garlic, minced

1/4 tsp. ground nutmeg

1/4 tsp. ground cinnamon

1 tsp. ground cumin

1/2 tsp. ground turmeric

1/4 tsp. cayenne

1 1/2 cups cooked couscous


Combine all ingredients except couscous in crock pot. Mix thoroughly. Cover and cook on low 8 to 10 hours (high 3 to 4 hours). Add cooked couscous during last 15 minutes of cooking. 8 servings.

Crunchy Tofu Cutlets & Sticks


Freeze, thaw, and squeeze out and cut into 1-1/2" x 3" x ¾" pieces: 2 lb. tofu.

Marinate for 2 hours in: ¼ cup soy sauce

Roll in: 1 cup cracker crumbs

1 cup flour

½ tsp. salt

1 tsp. garlic powder

2 tsp. parsley flakes

½ tsp. turmeric


Lay tofu pieces on sprayed cookie sheet, leaving ½" between each piece. Bake for 15 minutes on each side. Serve topped with tartar sauce or other cocktail sauce. Serves 6.

Optional: can use fresh tofu rather than frozen.

Eggplant & Leek Casserole with Bulger & Curry Cashew Sauce


1-1/4 cups raw, unsalted cashew pieces

1 Tbs. curry powder

2 tsp. granulated garlic

2 tsp. low-sodium soy sauce

1 tsp. lemon extract

3 cups plus 1/3 cup water

3 Tbs. whole wheat pastry flour

2 cups plus ¼ cup water

Scant pinch salt

1 cup bulgur wheat, uncooked

2 medium leeks (about ¾ pound)

1 medium, finely diced carrot

3 cloves minced garlic

1/4 tsp. plus 1 tsp. oregano

2 medium eggplants (about 2 pounds)

2 Tbs. olive oil


Lightly toast the cashews in a heavy skillet over medium heat. Stir or shake almost constantly until cashews are just beginning to brown. In a blender, combine the cashews, curry powder, garlic, soy sauce, and lemon extract with 3 cups water. Blend at high speed until well pureed. Place in a saucepan and bring to a simmer over medium heat. Shake the flour vigorously in a lidded jar with 1/3 cup water until blended. Whisk this mixture into the cashew sauce and simmer for 5 minutes, whisking frequently, until sauce is slightly thickened. Set aside.

Bring 2 cups of water to boil in a small saucepan over high heat with a scant pinch of salt. Stir in bulgur, reduce heat to low, and simmer for 20 minutes. Meanwhile, remove and discard most of the green part of the leeks. Cut in half lengthwise and wash under a stream of running water to remove any dirt that is hiding in the leeks inner layers. Slice crosswise into thin half rounds. Place in a skillet with the carrot, garlic, ¼ tsp. dried oregano, and ¼ cup water. Stir and sauté over medium heat until water has evaporated and vegetables are tender, about 5 minutes. Set aside.

preheat oven to 375 degrees. Wash the eggplants and cut out the stem ends. Without peeling, cut them in half lengthwise, then cut the halves lengthwise into ½" slices. Place oil in a 9/13" baking dish. Use the oil in the baking dish to rub each slice scantily with oil. Be sure to oil both sides. (Rub the dish with whatever oil remains after this process.) Broil the eggplant slices until browned, but only slightly tender, about 5 minutes per side. When you turn the slices over, sprinkle them with the remaining 1 tsp. dried oregano, crushing it between your fingers as you do to create a finer texture.

Ladle about a cup of sauce into the baking dish. Arrange half the broiled eggplant slices over the sauce. Place the bulgur over the eggplant in an even layer, then spoon the leeks evenly over the bulgur. Ladle all but a cup of the remaining sauce over this layer. Arrange the remaining eggplant over the top, pressing down lightly to compact everything. Top with the remaining sauce. Bake, covered, for 30 minutes. Serve hot.

Eggplant with Penne Pasta


2 medium eggplant, cut into ¾" cubes


¼ cup hoisin sauce

¼ cup water

¼ cup fresh lemon juice

12 oz dry penne pasta

2 tsp. sesame oil

2 Tbs. vegetable oil

4 cloves garlic, minced

Freshly ground black pepper


Place eggplant cubes into colander and toss with 2 tsp. salt and set aside. Bring a large pot of water to boil.

In a small bowl, mix hoisin sauce, water and lemon juice and set aside.

When water boils, add pasta and 2 tsp. salt, stirring to prevent pasta from sticking. Cook, stirring occasionally, until pasta is al dente, about 10 minutes.

Meanwhile, in large nonstick skillet, heat sesame and vegetable oils over medium heat. Add garlic and cook, stirring often, until fragrant, about 30 seconds. Add eggplant in batches, squeezing out as much water as possible. Cook, stirring often, 5 minutes. Add hoisin mixture and stir well. Cover and cook, stirring occasionally, until eggplant is tender, about 10 minutes.

Drain pasta and transfer to large bowl. Add eggplant mixture and toss to mix. Season with salt and pepper.

Serves 4.

Egyptian Fava Bean Patties


19 oz fava beans

2 tsp. minced garlic

1 tsp. cumin

2 Tbs. coriander

4 scallions, thinly sliced

1/2 tsp. baking powder

1 tsp. freshly ground pepper

Salt to taste

1/4 tsp. cayenne

wheat flour for dredging

Oil for deep frying


In a food processor process the beans with garlic, cumin, coriander, scallions, baking powder, pepper, salt, and cayenne until a coarse puree. Transfer to a bowl, cover, and chill in the refrigerator 30 minutes or more.

Shape with moistened hands into small balls, dredge with flour, and set aside to dry for at least 15 minutes.

In a skillet over high heat bring 1" of oil to rippling; do not let it smoke. Drop in several balls at a time, turning occasionally, until they are dark golden brown on all sides. Leave to drain on paper towels while you are frying the remainder in batches. This recipe should yield about 32 patties. Serve hot with drinks or as a first course with tomato sauce, or in pita bread pockets with fresh tomatoes, shredded lettuce, and vinaigrette dressing.

Grilled Eggplant & Tempeh Skewers with Peanut Dipping Sauce


1 medium (1-lb) eggplant

12oz tempeh

32 boiling onions

2 bunches broccoli

The Sauce

1/2 cup unsalted roasted peanuts

1 Tbs. canola oil

2 Tbs. dark sesame oil

2 Tbs. mirin

2 Tbs. lemon juice

1 Tbs. soy sauce

1 tsp. granulated garlic

1/2 tsp. dried red chili flakes

2 Tbs. water

3 minced green onions

2 Tbs. fresh cilantro, minced


Whisk together the marinade ingredients in a large deep bowl. Remove the stem ends of the eggplant and, without peeling it, cut it into 1-1/2" cubes. Cut the tempeh into 32 squares. Quickly toss the eggplant and tempeh pieces with the marinade so that everything is coated, then set aside, covered, at room temperature for at least 2 hours. Toss occasionally while you prepare the rest of the dish.

Cover 12 wooden skewers with water and soak for 30 minutes. Make the dipping sauce so the flavors can blend and ripen. In a blender or food processor, puree peanuts, canola and sesame oils, mirin, lemon juice, soy sauce, garlic, chili flakes, and 2 Tbs. water to a thick paste consistency. Remove to a small serving bowl and stir in the green onions and cilantro. Portion out into small bowls to distribute among the diners.

Bring several cups of water to a boil in a large pot. Without peeling, drop the whole onions into the boiling water and parboil for 7 minutes. Cut the broccoli into medium florets and add to the boiling pot, midway through onion cooking time. You want to barely begin the cooking process on these vegetables. They should retain their firmness for the grill. Immediately cool in a bowl of cold water. Drain well. Slip the skins off the onions before skewering.

Fill 16 skewers by alternating tempeh, onion, eggplant, and broccoli until each skewer is full. Grill over medium-high heat for 12 minutes, turning once midway through. Serve hot, with the dipping sauce on the side. Serves 8.

Gluten Burgers


3/4 cup hot water

2 Tbs. oil

2 Tbs. soy sauce

1/ cup gluten flour

3/4 tsp. garlic powder

1/2 tsp. celery salt

1-1/2 tsp. onion powder

2 Tbs. nutritional yeast

2 Tbs. soy flour

2 Tbs. wheat germ

1/2 to 1 tsp. sage

1/2 cup rolled oats


Mix water, soy sauce, and oil. Combine next 9 ingredients; stir into water mixture. Form into patties and brown in oil. This may be steamed in covered cans for 2 hours. These patties can be served on burger buns, or baked in casserole covered with gravy or sauce.

Grilled Tofu Burgers


1/3 cup unsalted pumpkin seeds

1 tsp. cumin seeds

4 slices stale or toasted sandwich bread, torn into large pieces

1-1/2 cups cooked black beans, drained and rinsed

16-oz pkg. firm tofu, well drained and cut into 4 pieces

1 Tbs. ginger, grated

1 large clove garlic, minced

2 Tbs. miso paste

½ tsp. salt or more to taste

Freshly ground black pepper to taste

1-2 Tbs. vegetable oil


Preheat oven to 350 degrees. In small baking pan, spread pumpkin seeds and bake until golden, 6-8 minutes. Set aside to cool.

Meanwhile, in small, dry skillet over low heat, toast cumin until fragrant, stirring constantly, 1-2 minutes. Set aside.

In food processor, process bread to fin crumbs; you should have about 2 cups. Transfer crumbs to large bowl. Add pumpkin seeds to processor and pulse until chopped; add to crumbs. Add beans to processor and pulse until coarsely chopped. Add beans to crumb mixture.

Crumble tofu and add to bean-crumb mixture. Add toasted cumin, ginger, garlic, miso paste, salt and pepper. Using your hands, mix well, mixture should be stiff enough to form patties. If mixture seems wet, add more bread crumbs. Shape mixture into 8 thin patties.

Heat large skillet, preferably cast-iron, over medium-high heat. Add 1 Tbs. of oil and heat until hot, then add as many burgers as possible without crowding. Cook until deep golden brown, turning once, 3-4 minutes per side, adding remaining 1 Tbs. oil if necessary. Serve hot. Makes 8 burgers.

Lentil Link Sausages


1/2 cup chopped celery

1/4 cup chopped onion

1 clove garlic, minced

3 cups seasoned bread crumbs

2 cups cooks lentils

1/2 cup chopped walnuts or pecans


Simmer first 3 ingredients in a small amount of water until tender. Add remaining ingredients, reserving 1 cup of bread crumbs, and let stand for 5 minutes. Add water (or nut milk) to obtain good consistency for forming links. Form into 3" links and roll in reserved bread crumbs. Bake at 350 degrees for about 15 minutes. Turn and bake an additional 15 minutes.

Makes about 30 links.

VARIATIONS: (1)Add smoked yeast to taste; (2)Add sesame seeds to reserved bread crumbs; (3)Form into patties instead of links

Mexican Rice


3 tablespoons vegetable oil

2/3 cup diced onion

1 1/2 cups uncooked brown rice

1 cup chopped green bell pepper

1 teaspoon ground cumin

1 teaspoon chili powder

1 1/2 (8 ounce) cans tomato sauce

2 teaspoons salt

1 clove garlic, minced

1/8 teaspoon powdered saffron

3 cups water


1 In a large saucepan, heat vegetable oil over a medium-low heat. Place the onions in the pan, and saute until golden.

2 Add rice to pan, and stir to coat grains with oil. Mix in green bell pepper, cumin, chili powder, tomato sauce, salt, garlic, saffron, and water. Cover, bring to a boil, and then reduce heat to simmer. Cook for 30 to 40 minutes, or until rice is tender. Stir occasionally. Makes 8 servings

Millet Patties


2 c cooked millet *

1/2 t celery salt

1/2 t garlic powder

1/2 c peanut or almond butter

1/2 t salt

1 large onion, chopped


Combine all ingredients and mix well. Form into patties and bake on a sprayed sheet at 375 about 30 min, browning on both sides (or brown in a nonstick skillet). May also be formed into balls.

Serve with Zesty Tomato Relish or other tomato sauce.

* simmer 1/2 c millet grain in 2 c salted water for 45-60 min

Mushroom-Couscous Pilaf


1 Tbs. vegetable oil

4 cups coarsely chopped mushrooms

1 cup chopped onions

1 cup chopped celery

3 cloves garlic, chopped

1/2 tsp. dried oregano

1/2 tsp. dried basil

1/4 tsp. salt

1/4 tsp. pepper

1 cup couscous (6 ounces), uncooked

2-1/2 cups boiling water or vegetable broth


Heat oil in a large nonstick skillet over medium heat. Add mushrooms, onions, celery, and garlic. Cook 25 minutes, stirring frequently, until most of the liquid has cooked out.

Preheat oven to 350 degrees. Lightly oil an 8" square baking dish or spray with a nonstick cooking spray.

Remove mushroom mixture from heat and stir in spices and couscous. Mix well. Spoon mixture into prepared dish. Stir in boiling water. Cover and bake 35 minutes. Fluff with a fork before serving. Makes 6 servings.

Open Sesame Wild Rice


1 tsp. vegetables oil

½ cup chopped onion

1 clove garlic, minced

1 tsp. sesame oil

1 cup raw wild rice, rinsed and drained

2-1/2 cups boiling water

2-3 drops hot pepper sauce

Salt and pepper to taste

¼ cup raw sesame seeds

3 tsp. low-sodium soy sauce, tamari, or liquid aminos

¼ cup chopped pistachios (optional)


In large saucepan, heat vegetable oil. Add onion and garlic and sauté until soft. Add sesame oil and wild rice; stir to coat rice with oil. Add boiling water, hot pepper sauce, salt and pepper.

Cover and simmer about 45 minutes, until wild rice is tender and liquid is absorbed. Drain excess liquid if necessary.

Toast sesame seeds in a dry skillet over medium heat, stirring constantly, until golden, about 3 minutes. Add toasted sesame seeds and soy sauce or tamari to wild rice mixture. Mix well. Top with pistachios if desired. Serves 4.

Pasta e Fagioli


1 pound dried beans

4 carrots, sliced in rounds

1 cup celery tops, plus stalks if needed

2 Tbs tomato paste or 6 Tbs tomato puree

1/4 cup oil (part olive preferred)

1-1/2 tsp salt

2 cups uncooked wheat spaghetti, broken into 1" pieces

grated Parmesan cheese (optional)


Soak beans. After soaking, return beans to a boil, cover, and cook over low heat 1 hour, or until almost tender.

Add carrots, celery, tomato paste, oil, and salt, replace cover, and continue to cook until tender, 45 minutes to 1-1/2 hours, depending on bean. Beans should be very soft and surrounded by thick, rich gravy. If they dry out during cooking, add additional water.

Shortly before serving, cook spaghetti in boiling salted water until tender, about 12 minutes. Drain. Mound on top of beans to serve. Add grated cheese at the table.

Polenta with Mushroom Topping


4 cups water

1/2 teaspoon salt

1/2 teaspoon black pepper

1 cup cornmeal

1/4 cup olive oil

1 pound button mushrooms, sliced

1/2 small onion, minced

4 cloves garlic, minced

1 tablespoon dried basil

1 tablespoon chopped fresh parsley


1 In a heavy saucepan over high heat, bring water to a boil with salt and pepper. Slowly pour in cornmeal, stirring constantly with a wooden spoon. Reduce heat to low and cook 20 minutes, stirring frequently as the mixture thickens.

2 Using a wet spatula spoon the cornmeal mixture (polenta) 1/2 inch thick onto a sheet of wax paper. Set aside to cool.

3 Preheat oven to broil. Lightly grease a baking sheet.

4 Heat oil in a large skillet over high heat. Cook mushrooms, onion, garlic and herbs in the hot oil until mushrooms are tender.

5 Cut cooled polenta into squares and place on prepared baking sheet. Broil until browned on both sides. Serve with mushroom sauce

Red Beans & Rice


1 large onion, chopped

3 cloves garlic, smashed

3 ribs of celery, chopped

1 green pepper, chopped

1 red pepper, chopped

1-2 cups tomato juice or canned tomatoes

1 1/2 cups red beans or red kidney beans

1 tbsp Tabasco (or more)

cajun seasoning (or use chili powder, cumin, a bay leaf and oregano)

black pepper


1. Cook onion, garlic, peppers and celery until soft. Use your favorite low-fat cooking spray to saute them, or braise in water, stock or tomato juice.

2. Add tomatoes/juice and seasoning to taste. Simmer about 10 minutes.

3. Add beans. Simmer 5-10 minutes more.

4. Serve over cooked rice.

Russian Potato & Mushroom Croquettes


1 1/2 pounds potatos peeled and chopped

5 cups water

1 onion, peeled & chopped

1/4 pound mushrooms

1 tsp oil

1Tbsp water

salt & pepper to taste

1 cup matzo meal

1 Tbsp oil (I usually end up using more)


Boil potatoes in water until tender. Drain and mash potatoes.

In a separate pan saute onion and mushrooms in oil and water over medium high heat for 3 minutes. Mix the mashed

potatoes, sauteed mushrooms and onions, seasonings, and matzo meal together in large bowl. Form 10 burgers.

Heat oil in a large frying pan over medium high heat. Fry burgers for 8 minutes, flip over and continue frying for another 8 minutes. Serve two burgers per person.

Savory Baked Tofu


1 lb firm or extra-firm waterpack Tofu

1/3 cup low-sodium soy sauce

1/4 tsp garlic granules or powder

1/2 tsp onion granules or powder

1/4 tsp ginger powder

Herbs and/or spices of your choice

1 tsp honey

1/8 tsp Liquid Smoke (optional, for smoky flavor)


Drain Tofu, and pat dry with paper towels. Turn block on side and cut into four quarters. Put Tofu in tightly-sealing container.

Mix remaining ingredients, and pour over Tofu. Marinate in fridge for at least 1 hour, turning Tofu occasionally. Spray a cookie sheet with pan spray. Remove Tofu from marinade. Arrange Tofu on cookie sheet. Preheat oven to 350 F. Bake Tofu for 40 minutes, basting occasionally with marinade.. Turn carefully, and bake 20 minutes more. Cool Tofu. Refrigerate.

Use as needed in recipes.



Five-Spice: Add 1/2 - 1 tsp Chinese Five-Spice Powder to marinade mixture.

Sweet & Sour: Add 2 tsps honry, 1 Tbs pineapple, and 1 Tbs vinegar to marinade mixture.

Tex-Mex: Add 1/2 tsp chili seasoning mix, dash of cumin, and hot sauce to marinade mixture.

Curry: Add 1/2 tsp curry powder and dash of cayenne to marinade mixture.

Szechuan: Add Szechuan or other hot pepper to marinade mixture.

BBQ: Add 1/4 cup barbecue sauce to marinade mixture.

Chick'n: Add 1/2 tsp veg 'chicken' bouillon powder and 1/4 tsp poultry seasoning to marinade mixture.

Skillet Hash


2 cups cubed gluten steaks

2 cups chopped cooked potatoes

2/3 cup chopped onion

2 Tbs. chopped parsley

1/4 cup oil

Dash salt and garlic salt


Put oil in large skillet and heat. Add all ingredients and brown 10-15 minutes. Turn frequently with wide spatula.

Sloppy Lentils


2 cups dried lentils

1 large chopped onion

1 carrot, chopped

1 green pepper, chopped

4 cups water

4 cups tomato sauce

1 Tbs parsley flakes

1 bay leaf

1/2 tsp basil

1/4 tsp garlic powder

1 Tbs salt-reduced tamari (use lite soy sauce, if you don't have



Cook on high for 4 hours or 8 hours on low. This freezes well.

Sweet & Sour Seitan Peppersteak


2 Tbs. peanut oil

1 tsp. sesame oil

1 medium onion, halved and sliced

2 cloves garlic, minced

2 medium green bell peppers (or 1 green pepper and 1 red pepper, cut into 1" spare pieces

1/2 pound mushrooms, sliced

1 cup snow peas, trimmed

2 plum tomatoes, diced

16-oz unsweetened pineapple chunks with juice

1 tsp. freshly grated ginger

2-3 Tbs. rice vinegar, to taste

2 Tbs. soy sauce, to taste

1/2 lb. seitan, diced (save any liquid for another use)

1-1/2 Tbs. cornstarch or arrowroot

Hot cooked rice

Sesame seeds for topping


Heat the oils in a wok. Add the onion and garlic and stir-fry over moderately high heat until onion is just beginning to turn golden. Add peppers, mushrooms, and snow peas and stir-fry for 3-4 minutes. Add the tomatoes, pineapple with liquid, ginger, vinegar, and soy sauce. Stir together and simmer over moderate heat until the snow peas are just tender-crisp. Stir in the seitan. Remove about 1/4 cup of the liquid in the wok and transfer to a cup. Dissolve the cornstarch or arrowroot in it, and stir back into the wok. Simmer for another 5 minutes. Serve at once over hot cooked rice, garnishing each serving with sesame seeds

Tofu Steaks


1 lb firm tofu

water/stock for sauteing

1 onion (or 1/2 onion and 4 scallions), chopped

1 stalk celery, chopped

2 cloves garlic, pressed or chopped

1/4 cup tomato paste

2 Tbls shoyu (soy sauce)

2 Tbls vinegar

1/2 tsp prepared mustard

2 cups water or stock

cayenne and/or black pepper to taste


Cut tofu into 1/4 inch thick pieces about the size of the bread you want to serve it on (I got 12 slices from a pound of tofu). Combine the tomato paste, soy sauce, vinegar, mustard, and stock in a small bowl. Heat the stock or water to boiling in a shallow skillet, and sauce onion, garlic, and celery until just tender. Add sauce and bring to a boil, then simmer 5 minutes. Add tofu slices, making sure that they are covered with sauce (try to get them in a single layer, with only slight overlaps if possible. Cook uncovered for about 20 minutes, until most of the sauce has cooked away.

You can also cook this partially covered for 20 minutes and serve it over rice. I combined the methods by cooking it covered for 15 minutes, scooping some out to have with rice, then cooking the remaining stuff uncovered until the sauce was gone.

Vegetarian Burger Mix


1/2 c. dry chickpeas

1/2 c. dry soybeans

1/2 c. dry (red) lentils

1/2 c. dry yellow split peas

1/2 c. dry brown rice

1/2 c. dry rolled oats

1/4 c. dry whole wheat bread crumbs

1/4 c. dry cornmeal

1+1/2 T. baking soda

seasonings of your choice


Put the ingredients 1- 2 at a time in a blender, turn it on, run for earplugs (noisy !)

When everything is in powder form store in airtight container (dry)

To make:

combine 1 c. of mix and 2/3 c. HOT liquid (boiling - tap hot is not hot enough!)

Let sit for 15 minutes

Form into three patties

pan fry (nonstick pan )or in the oven at 400 degrees for about 8 minutes

serve with favourite fixings

I add half a chopped onion in when I mix the stuff

spices/ herbs/ barbeque sauce/ nasi goreng mix/ peppers/ curry/ garlic white wine/ just about any

spice / liquid combination will work