Enter subhead content here

Vegan Recipes       Beans, Vegan 

Dried vs. Canned Beans

Canned beans are fast and easy to use. Or you can

prepare dried beans from scratch. Here are some

equivalents and cooking instructions: 

1 pound dry beans = 2 1/2 cups dry beans = about 7 1/2

cups cooked beans 

1 cup dry beans = about 3 cups cooked beans 

14 oz.  can beans = about 1 1/2 cups drained beans 

19 oz.  can beans = about 2 cups drained beans 

First, rinse and sort dried beans, discarding any

blemished ones or any grit. Then soak: Long  Soak:

Cover dried beans with three times their volume of

water and lets stand in refrigerator for 12 hours or

overnight. Drain. Quick  Soak: In saucepan, cover

dried beans with three times their volume of water and

bring to boil. Boil for two minutes. Remove from heat,

cover and let stand for one hour. Drain. In a large

saucepan, cover drained, soaked beans with three times

their volume of fresh water. Bring to boil, reduce

heat and simmer, partially covered, and topping up

with water if necessary, for about 45 minutes to 1 1/4

hours, depending on age and type of bean. Drain. Some

maintain that discarding soaking liquid helps to

reduce flatulence.  For greatest economy, cook up a

whole bunch and freeze in quantities similar to the

can sizes you usually use.

Beans, Vegan

Mediterranean  Bean  Bake  

Serves  6;  152  Calories per  serving  

2  tsps.  olive  oil

2  garlic cloves,  finely  chopped

1  cup  onions,  chopped

2  cups  sliced  mushrooms

1  1 pound  can  tomatoes,  chopped  &  drained, reserve  liquid

1  Tb.  cornstarch

1  tsp.  dried  basil

1  tsp.  dried  oregano

2  1 pound  cans  Great  Northern  Beans,  rinsed  & drained

10  small,  pitted  black  olives,  thinly  sliced,  3 Tbs.

Heat  oil  in  a  large  non  stick  skillet  over 

medium  heat.  Add  garlic  &  onions.  Cook  5 

minutes,  stirring  frequently.  Add  mushrooms. 

Continue  to  cook,  stirring  frequently,  5  more 

minutes.  Add  tomatoes.  Place  reserved  tomato 

liquid  in  a  small  bowl  &  add  cornstarch, 

stirring  until  dissolved.  Add  to  skillet  along 

with  basil  &  oregano.  Cook,  stirring,  until

mixture  comes  to  a  boil.  Continue  to  cook  & 

stir  2  to  3  minutes.  Remove  skillet  from  heat 

&  add  beans  &  olives.  Mix  well.  Preheat  oven 

to  350.  Lightly  oil  a  1 1/2  quart  casserole  or

spray  with  a  non  stick  cooking  spray.  Spoon 

mixture  into  prepared  pan.  Cover  &  bake  40 

minutes.

Refried  Beans  

Serves  4;  135  Calories  

1  Tb.  vegetable  oil

1/3  cup  onion,  chopped

1  garlic  clove,  minced

1 3/4  cups  cooked  or  canned,  drained  &  rinsed, 

pinto  beans

1/4  cup  water

1/4  tsp.  ground  cumin

1/4  tsp.  ground  red  pepper,  or  to  taste

1/4  tsp.  salt

In  a  1 1/2  quart  saucepan,  heat  the  oil  over 

medium  high  heat.  Add  the  onion  &  garlic,  & 

cook,  stirring,  until  softened.  Add  the  beans, 

water,  cumin,  red  pepper,  &  salt.  Stir,  mashing

about  half  the  beans  with  the  back  of  a 

spoon.  Cook,  stirring,  until  heated  through.

Bread  Recipes,  Vegan

Arabian Pita Bread

by  najwa; Makes 18 Pitas; 1? hours; 15 minute preparation,  120 calories per pita

3 cups flour

1 Tb. nonfat dry soy milk powder

6 Tbs.  oil

1 Tb. instant yeast

1 to 2 tsps. Vegan sugar

1/2 tsp. salt

1 1/2 cups water

Mix yeast, water and sugar. Set aside. In a large bowl, combine flour, dried soy milk and salt. Pour oil and water and mix well. You might need to add more flour or water, depending on the absorbency of the flour. Knead dough briefly, divide into 18 egg sized balls. Place on a floured surface, cover and let rest for 15 to 30 minutes. Roll one ball out and cook in a saucepan until large "bubbles" form. Flip pita over and cook the other side for a few more minutes. I flatten it out with a spatula. Keep bread warm, wrap in a towel or place in a plastic sandwich bag, while cooking the rest of the bread. These freeze well.

Baby’s  Teething  Biscuits  

i  used  to  make  these for  ‘the  Girls’,  Enos  &  Farfanugen,  my  two  RAT Friends  when  we  lived  together  in  ‘the  Studio’.  The  ‘Girls’  shared  them  with  me.  They are  tasty.

1  cup  whole  wheat  flour

2  Tbs.  nonfat  dry  soy  milk  powder

2  Tbs.  unprocessed  or  Vegan  sugar

2  Tbs.  olive  oil

1  Tb.  water

Mix  all  the  ingredients  together.  The  dough 

should  have  the  consistency  of  clay  so  that  it

can  be  shaped  easily.  If  it  is  too  crumbly 

to  stick  together,  add  a  few  drops  of  water; 

if  it  is  too  sticky,  add  a  little  more  flour.

Take  a  pinch  of  dough  about  the  size  of  a 

marble,  &  shape  it  into  a  finger  size  biscuit.

Leave  the  biscuits  rounded,  or  flatten  them 

somewhat,  as  you  prefer.  Put  them  on  a  lightly

greased  baking  sheet,  &  bake  them  at  350  for 

15  minutes.  When  the  biscuits  are  completely 

cool,  store  them  in  an  airtight  jar.

Bagels  

Makes  8  Bagels;  168  Calories  per  Bagel

1  Pkg.  active  dry  yeast

1  cup  warm  water,  105  to  115  degrees

2  Tbs.  Vegan  sugar

1/4  tsp.  salt

2  3/4  cups  all  purpose  flour

2  quarts  water

Dissolve  yeast  in  1  cup  warm  water  in  large 

mixing  bowl.  Stir  in  sugar,  salt,  &  1  1/4 

cups  of  the  flour.  Beat  until  smooth.  Mix  in 

remaining  flour.  Turn  dough  onto  lightly  floured

board  &  knead  until  smooth  &  elastic,  about 

10  minutes.  Place  in  a  greased  bowl;  turn 

greased  side  up.  Cover  &  let  rise  in  warm 

place  until  double,  about  15  minutes.  Dough  is 

ready  if  an  indentation  remains  when  touched. 

Punch  down  dough;  divide  into  8  equal  parts. 

Roll  each  part  into  a  rope  6  inches  long; 

moisten  ends  with  water  &  pinch  to  form  a 

bagel.  Or  shape  each  part  into  a  smooth  ball, 

punch  hole  in  centre  &  pull  gently  to  enlarge 

hole  &  make  uniform  shape.  Let  rise  20 

minutes.  Preheat  oven  to  375.  Heat  2  quarts 

water  to  boiling  in  large  kettle.  Reduce  heat; 

add  4  bagels.  Simmer  2  minutes,  turning  once, 

1  minute  on  each  side.  Drain  on  kitchen  towel.

Repeat  with  remaining  bagels.  Bake  on  baking 

sheet  sprayed  with  vegetable  spray  30  to  35 

minutes  or  until  golden  brown.  Cool.  To  serve, 

toast  &  spread  with  any  Vegan  toppings.

Bagels, Water 

12 servings

1 package, 2 1/4 tsps., active dry yeast

1 1/2 cups warm water

2 Tbs. Vegan sugar

1/2 tsp. salt

4 1/4 cups flour

4 quarts water

Dissolve the yeast in the water in a large bowl. Add

the sugar, salt and flour, and stir to form a soft

dough. Turn the dough out onto a lightly floured board

and knead until it is smooth and elastic, about 10

minutes. Cover the dough with a lint free towel and

allow to rise for 15 minutes. Flatten the dough, then

roll it out to a thickness of one inch, and about 12

inches long and 6 inches wide. Cut it into strips 12

inches long and one inch wide. Roll the strip between

your hands into a cylinder about one half inch thick.

Cut each cylinder in half crosswise, form each half 

into a ring, and pinch the ends together to form

closed circles. Cover the bagels with the towel and

allow to rise for 20 minutes. Meanwhile, bring the

water to a boil in a large pot and preheat the oven to

375 degrees. Place the bagels, four at a time, into

the boiling water. Reduce the heat and simmer for

seven minutes. Remove the bagels, drain well, and

place on baking sheets. Bake for 30 minutes or until

golden brown. Variations: Sprinkle bagels with sesame

or poppy seeds before baking. Sprinkle bagels with

finely chopped onion or garlic before baking. Mix 

chopped dates, and/or chopped nuts of your choice into

the dough. Roll the fruit in flour before stirring

into the dough. Add a half tsp. of cinnamon for

extra flavour. Try different flours. Substitute up to

three fourths cup of unbleached flour with rye, oat,

or other flour. Mix caraway seeds into the dough if 

using rye flour.

Buns For Vegan Burgurs

by  Marie; Makes 12 buns, 195 Calories per bun; 32 minutes, 20 minuts preparation

2 Tbs. active dry yeast

1 cup warm water, plus 2 Tbs. warm water

1/3 cup vegetable oil

1/4 cup Vegan sugar

Egg replacer (Ener G) for 1 Egg

1 tsp. salt

3 to 3 1/2 cups flour

In a mixing bowl, dissolve yeast in warm water. Add oil and sugar and let stand for 5 minutes. Add the egg replacer, salt and enough flour to form a soft dough. Turn onto a floured surface and knead until smooth and elastic, about 3 to 5 minutes. Do not let rise. Divide into 12 pieces and shape each into a ball. Place 3 inches apart on greased baking sheets. Cover and let rest for 10 minutes.

Bake at 425° for 8 to 12 minutes or until golden brown. Remove from pans to wire rack to cool.

Calzones,  Mini  

Makes  3  dozen  calzones;  38 Calories  per  Calzone  

*Whole  Wheat  Dough  (Recipe follows)

2  Tbs.  olive  oil

2  Tbs.  shallots,  minced

2  oz.  *Seitan,  chopped (Recipe follows on how to make your own seitan, or use from the gluten flour)

4  cups  spinach,  coarsely  chopped,  lightly  packed

1/4  cup  *Soy  rizcota  cheeze  (Recipe  Follows)

1/2  tsp.  ground  nutmeg

sprinkling of Cornmeal

Prepare  Whole  Wheat  Dough.  While  dough  is 

rising,  heat  1  Tb.  of  the  oil  in  a  wide 

frying  pan  over  medium  high  heat.  Add  shallots 

&  Seitan  &  cook,  stirring  occasionally,  until 

shallots  are  soft,  about  7  minutes.  Add  spinach

&  cook  until  liquid  has  evaporated,  about  5 

minutes.  Remove  from  heat.  Add  soy  ricotta  & 

nutmeg  &  mix  well.  Let  cool.  Punch  dough  down 

&  shape  into  a  ball.  On  a  lightly  floured 

surface,  roll  into  a  circle  1/8  inch  thick. 

Using  a  3  inch  cookie  cutter,  cut  out  circles.

Place  about  1  tsp.  of  the  spinach  filling  on 

each  circle.  Fold  dough  over,  pinching  edges 

together.  Sprinkle  a  lightly  greased  baking 

sheet  with  cornmeal.  Arrange  calzones  on  top  & 

brush  lightly  with  remaining  oil;  prick  tops 

with  a  fork.  Bake  in  a  425  oven  until  lightly

browned,  about  15  minutes.  If  made  ahead, 

cool,  cover,  &  refrigerate  until  next  day.  To 

reheat,  place  on  a  baking  sheet  &  heat  in  a 

425  oven  until  warm,  about  10  minutes.

*Whole  Wheat  Dough

Pour  3/4  cup  warm  water,  about  110  degrees, 

into  a  large  bowl.  Sprinkle  with  1  pkg.  active

dry  yeast;  let  set  until  foamy,  about  10 

minutes.  Add  1  tsp.  each  salt  &  Vegan  sugar  &

1  cup  all  purpose  flour;  beat  until  smooth. 

Beat  in  about  1  cup  whole  wheat  flour,  or 

enough  to  make  a  stiff  dough.  Turn  dough  out 

onto  a  lightly  floured  surface  &  knead  until 

smooth  &  elastic,  about  5  minutes,  adding  more 

all  purpose  flour  as  needed  to  prevent 

sticking.  Place  in  an  oiled  bowl;  turn  over  to

grease  top.  Cover  &  let  rise  in  a  warm  place

until  doubled,  about  1  hour.

*Seitan; How  To  Prepare  Seitan  From  Gluten

Seitan, Gluten

5 cups gluten flour 

2 cups whole wheat flour 

4 cups water 

1 cup soy sauce 

1 large onion 

1 tsp. garlic salt 

garlic cloves 

Put the soy sauce, onion, garlic salt and cloves in a

blender first and then combine with the water. Add

liquid to the flours working it quickly to form a

large loaf. Cut into three pieces and wrap tightly in

cling film and freeze. When needed, thaw until able to

easily slice into stakes or you may thinly slice for

stir fry, cube up or whatever you like. Boil for 1

hour in water and soy sauce.

*Seitan, Gluten, the easy way  

Serves 2 quarts of gluten pieces

1/3 cup walnuts 

1/4 cup rolled oats 

1/2 cup nutritional yeast flakes 

1 tsp. each salt, onion powder 

1/2 tsp. garlic powder 

1 3/4 cup warm water 

2 1/2 cup vital wheat gluten flour 

Blend first seven ingredients on high until creemy,

about 1 minute. Place blended mixture into large bowl,

add vital gluten flour. Use hands to combine the two

mixtures to a held  together mass. Shape into a roll

about 4 inches across and 18 inches long. Cut to

desired size depending upon entree being used, 

slices, chunks, etc., remembering that it will grow by

about half during the cooking time. Do not stack

pieces as they will stick together.  Make a broth in 4

to  6 quart kettle, using your choice of seasonings

and vegetables  Vegan broth Seasoning, 1 large onion,

4 stalks celery, 4 large carrots, chopped coarsely,

and about 8  to  10 cups water. If using the "boof"

seasoning, add about 1/2 cup soy sauce. Bring broth to

a boil, drop gluten pieces in to boiling broth until

kettle is nearly full, about half of this batch,

cover, reduce heat and simmer for 30 minutes. Remove

from broth to storage container, or use as needed.

Another way to cook this is to place a "log" of gluten

in the broth and cook it 1 hour, making sure to roll

it over every ten minutes or so. When the cooking time

is done, remove the "log" from the broth and cool,

then slice or chop as needed.

*Tofu  Rizcota  Cheeze  

Serving  1  oz.,  15 Calories  per  serving

1  pound  light  tofu,  firm

1/2  Tb.  nutritional  yeast

1/2  tsp.  onion  powder

2  tsps.  garlic,  pureed

3/4  tsp.  salt

1/4  cup  parsley,  finely  chopped

2  tsps.  basil

Mix  all  ingredients  with  tofu  until  the consistency  of  rizcota cheeze,  smooth  &  creemy.

Corn  Bread 

Copied  from  "Simply  Vegan"  by  Debra  Wasserman 

Serves  6;  299  Calories  per  serving

1  cup  cornmeal

1  cup  whole  wheat  flour

1  Tb.  baking  powder

1/4  cup  oil

1  cup  soy  milk

1/3  cup  molasses  or  maple  syrup

Preheat  oven  to  375.  Mix  ingredients  together 

in  a  bowl.  Pour  batter  into  lightly  oiled  8 

inch  round  pan,  or  muffin  tins,  &  bake  for  20

minutes.

Croissants One 

Makes 12 Servings

1 cup soy  milk

1 Tb. soy margarine

1 Tb. Vegan sugar

1 tsp. salt

1 pkg. dry yeast

1/4 cup  warm water

2 1/2 cups  unbleached flour

1 cup soy margarine, cold

Combine soy milk, first amount of soy margarine,

sugar and salt in a small pot and bring to a boil over

high heat. Immediately remove from the heat and let

stand to room temperature. In the meantime, dissolve

the yeast in the water and add it to the soy milk.

Place the liquid in a mixer and add the flour. Using

the dough hook, mix until the dough is  elastic. It

will be sticky. Place in a bowl, cover and let rise

until double in bulk, about 1 1/2 hours. Place in

refrigerator and chill for 30 minutes. Meanwhile,

soften the remaining cold soy margarine by pounding

with a rolling pin. Roll the dough on a floured board

to form a 1/4  inch thick rectangle. Spread the soy

margarine over 2/3 of the rectangle closest to you.

Fold the ungreased third over the centre third. Then

fold the bottom 1/3 over the doubled portion. Swing

the dough around a quarter turn, that is, bring east

to south. Roll it again into a 1/4  inch thick oblong.

Fold again in thirds. Cover the dough and place in the

refrigerator for 2 hours. When the dough is chilled,

remove from the refrigerator and repeat the folding

and turning twice more. Then roll the dough to 1/4 

inch thickness again. Cut the dough into 3  inch

squares and cut the squares on the bias to form two

triangles. Roll each triangle beginning with the wide

side, then shape the rolls into crescents. Chill for

30 minutes in the refrigerator before baking. Preheat

oven to 400. Bake for 10 minutes. Reduce heat to 350

and continue to bake another 15 minutes.

Croissants Two  

Serves 2     

pastry flour 

gluten flour 

1/4 stick soy margarine 

yeast 

flax seed 

In a large cup, combine pastry flour with a few

heaping spoonfuls of gluten flour and mix well. Add a

heaping spoonful of yeast and several Tbs. of water

and incorporate into a dough. Kneed for 5 minutes.

Take 1/4 stick of margarine and loosely fold inside

cling film. With the palm of your hand, flatten the

margarine into a disk a few millimetres thick. Freeze

for 5 minutes. Roll the dough into a 9  inch circle

and place the frozen margarine disk inside. Bring the

sides of the dough over to encase the margarine like

an envelope. Quickly roll the dough with the margarine

inside into a long, flat ribbon about twenty inches

long. Place inside cling film and freeze for 5

minutes. Take the dough out of the freezer and fold it

in thirds, bringing both sides together. Turn it a

quarter turn and roll again to about twenty inches.

Refreeze for five minutes. Repeat this process twice,

so you will have rolled and folded three times in all.

Always freeze the dough flat, not folded.  The third

time you roll out the dough, cut the twenty inch

rectangle into two long triangles. Holding the base of

the triangle, pick up the point and roll while

stretching the dough. Make the triangle as long as

possible. At this point, you can roll Vegan Fake

Meets, vegetables, tofu soy cheeze or anything you

want into the croissant by widening the base of the

triangle and tucking it into a fold. Carefully roll

the triangle from the wide side to the point. Place on

a tin foiled toaster tray,  ungreased, with the point

on the bottom. Repeat with the other dough triangle.

You should stretch the dough until it is nearly two

feet long. After the croissants have doubled, glaze

them with water that has been boiled with several

Tb. of flax seed. Use a pastry brush. Flax

seed water acts exactly like a  glaze. Bake in a

toaster oven for 15  to  18 minutes at 360 degrees.

These are great frozen. Wrap in cling  film,  then

tuck into tin foil and fold up the edges like a piece

of gum. Reheat in toaster oven only 8 minutes for a

plain croissant.  A proper croissant should have

distinct layers of pastry when examined cross wise.

Try to keep in mind when you are making the dough that

you are essentially forming layers of margarine and

dough. When the croissant is baked, the margarine

gives off steam that separates the layers and creates

a flaky pastry.

Croutons,  Garlic Croutons

by LikeItLoveIt; 6 servings; 156 calories per serving; 25 minute;  5 minute preparation

4 Tbs. Vegan margarine

1 clove garlic, minced

3 slices Vegan French bread, cut into 1 inch cubes, thick slices,

Preheat oven to 350 degrees F. In a large sauté pan, melt margarine over medium heat. Stir in garlic; cook and stir for 1 minute. Add bread cubes, and toss to coat. Spread on a baking sheet. Bake for 15 minutes, or until crisp and dry. Check frequently to prevent burning. Cool.

Dumplings, Steamed, with *Sweet Red Bean Paste Filling 

1 3/4 cups hot water 

3 Tbs. Vegan  sugar 

2 Tbs. vegetable shortening (Vegan & cruelty free

brands, Do Not Us "crisco", this is a "proctor &

gamble" product), or you can use oil  

6 cups all  purpose,  plain,  flour 

2 Tbs. baking powder 

1/2 tsp. salt 

Add sugar and shortening to hot water, stir til sugar

is dissolved, and allow to cool until barely warm.

Sift remaining dry ingredients into a large mixing

bowl, and gradually stir in sugar mixture. Mix well

and gradually draw dough together with your hands. It

should be soft, but not sticky. On a floured board,

knead dough about 5 to 8 minutes, or til smooth and

elastic. Return to bowl, cover with damp cloth and let

rise at least 1 hour.

*Sweet Red Bean Paste Filling

1 1/2 cups red beans, washed well 

4 cups water 

1/2 cup vegetable shortening  (Vegan & cruelty free brands, Do Not Us "crisco", this is a "proctor &

gamble" product) 

1 cup Vegan  sugar 

Place the beans and water in a saucepan, cover,

bring to boil over medium high heat. Reduce heat to

medium  low and cook for 1 1/2 hours, or til beans are

very soft. Strain the water from the beans, and blend

them into a puree in a blender or food processor. 

Press the puree through a sieve, discarding the skins,

which will be left in the sieve. Place the puree in

several layers of cheezecloth, and gently squeeze to

remove excess moisture. Place the thickened puree back

into the saucepan, together with the sugar and

vegetable shortening, and heat over low heat, stirring

until it becomes a thick paste. Stir and scrape

vigorously so that it does not stick to the bottom.

Remove from heat and let cool before filling buns.

Eggplant And Pepper Filled Buns

3 cups bread dough, risen once;  equals about 1 loaf

1 red pepper,  capsicum, roasted, chopped

1 small eggplant,  aubergine, another term for eggplant,   roasted, chopped

1/2 cup parsley  chopped

1 garlic  clove, crushed

1 Tb. soy cheeze (optional)

Both white and wholemeal work well. They are also

really good filled with leftovers, something like last

night’s thick bean. Asian flavourings also work really

well.  However, don't use anything too soggy. Preheat

oven 350. Chop the vegetables into 1 cm cubes, drain

if needed, mix in garlic, parsley and soy cheeze. 

Make sure the bread dough has risen to the finger dent

stage, then kneed it well,  5 minutes.  Divide the

dough into 12 bits,  slightly smaller than a tennis

ball.  Take 1 blob and flatten it into a 5 inch

circle,  don't make it too thin or it will burst. Put

1 Tb. of filling onto the centre of the circle

and fold the dough up and into a sack shape.  Seal the

bottom by squeezing gently.  Put sealed side down onto

a non  stick baking tray,  sprinkled with flour if

necessary.  Do the rest, making sure they are well

sealed and don’t have thin patches.  Allow to rise 20 

to 30 minutes so they don't crack when baked. Bake 25

to 40 minutes till golden brown.

English Muffin Bread  

Makes 16 slices; 75 Calories per slice   

2 cups flour 

1 pkg. yeast 

1 tsp. Salt 

1/8 tsp. Baking soda (cruelty free brands, Do Not use

"arm & hammer") 

1 cup non fat,or low  fat, soy milk;  Unknown amount of water used 

1 Tb. cornmeal. 

Combine 1 1/2 cup flour with yeast, salt & soda. Heat

milk & water til 120 to 130  degrees. Add to dry

mixture & beat well. Stir in remaining flour to make

batter stiff. Grease a loaf pan. Sprinkle with

cornmeal. Place batter in pan & sprinkle top with

cornmeal. Cover & let rise 1 hour. Bake at 400  for 25

to 30 minutes. Remove from pan & cool on rack.

Flat Bread, Ethiopian,  Injera  

makes 15 to 20 12 inch injera; Each about 120 calories

In a large bowl, mix: 

3 cups self  rising flour 

1/2 cup whole wheat flour                             

1/2 cup cornmeal or masa harina  

1 Tb. active dry yeast,  one package  

3 1/2 cups warm water  

Let set in large bowl, covered, an hour or longer,

until batter rises and becomes stretchy. It can sit as

long as 3 to 6 hours. When ready, stir batter if

liquid has settled on bottom. Then whip in blender, 2

cups of batter at a time, thinning it with 1/2 to 3/4

cups water. Batter will be quite thin. Cook in non 

stick fry pan WITHOUT OIL  over medium or medium  high

heat. Use 1/2 cup batter per injera for a 12  inch pan

or 1/3 cup batter for a 10  inch pan. Pour batter in

heated pan and quickly swirl pan to spread batter as

thin as possible. Batter should be no thicker than 1/8

inch. Do not turn over. Injera does not easily stick

or burn. It is cooked through when bubbles appear all

over the top. Lay each injera on a clean towel for a

minute or two, then stack in covered dish to keep

warm. Finished injera will be thicker than a crepe,

but thinner than a pancake. For a more authentic

injera, add 1/2 cup teff flour, teff is a kind of

millet,  and reduce the whole wheat flour to 1/4 cup.

Flat Bread, Indian,  Chapatis

4 cups whole wheat flour 

2 tsp. salt 

2 Tbs. ghee  or  canola  oil

1 cup water, or a bit more 

Boil water. Mix everything together and knead for

at least 10 minutes  It should have enough water in it

to form a ball. Let sit 2 to 6 hours. The longer it

sits, the more air bubbles will be in the bread.

Divide dough into balls the size of walnuts. Flour a

surface then roll out the balls as thin as possible.

Heat,  but don't grease,  a heavy based frying pan, an

electric one works well,  and fry the rounds for about

1 to 1.5 minutes on each side. Note: This dough can

also be used to fill with vegetables and deep fried. 

Flat  Bread,  Mideast  

Makes  12  small  loaves

6  cups  flour,  unbleached,  whole  wheat  pastry, 

or  a  mixture  of  the  two

1  Tb.  salt

2  Tbs.  plus  1  tsp.  Vegan  brown  sugar  (like 

"Western  Family",  or  "Sucanat")

1  Tb  active  dry  yeast

2  1/2  to  3  cups  lukewarm  water

additional  flour  for  kneading,  if  necessary

small  amount  of  oil  or  oil  spray  for  greasing dough

Sesame  seeds  (optional)

Mix  together  the  flour,  salt  &  2  Tbs.  of  the

sugar  in  a  large  bowl.  In  a  separate  small 

bowl,  mix  the  tsp.  of  sugar  with  the  yeast,  &

stir  in  one  half  cup  of  water. Set  in  a  warm

place  until  bubbly,  about  10  minutes.  Stir  the

yeast  mixture  with  enough of  the  warm  water  to

form  a  soft  dough,  which  should  be  slightly 

sticky  on  the  outside.  Knead  the  dough  in  the 

same  bowl for  at  least  10  minutes  until  it  is 

smooth  &  satiny.  Use  a  small  amount  of  flour 

on  your  hands  only  if  necessary;  the  dough 

loses  its  stickiness  very  quickly.  Grease  the 

top  of  the  dough lightly  with  a  thin  layer  of 

oil  or  oil  spray,  cover  the  bowl  with  a 

towel,  &  set  in  a  warm  place  to  rise  until 

doubled  in  bulk,  about  1  to  1  1/4  hours. 

Punch  the  dough  down,  knead  it  briefly,  & 

divide  it  into  12  equal  pieces.  Roll  each 

piece  into  a  smooth  ball.  Place  all  the  dough 

balls  on  a  flat  pan  or  plate,  cover  with  a 

towel,  &  let  stand  for  10  minutes.  Preheat  the

oven  450  degrees.  Roll  the  balls  of  dough  out

into  rounds  about  5  inches  in  diameter.  Place 

the  loaves  on  an  ungreased  baking  sheet, 

optionally  sprinkled  with  sesame  seeds,  &  bake 

8  to  10  minutes.  If  the  tops  are  not  browned,

place  under  the  broiler  briefly,  watch  that 

they  do  not  burn.  Cool  the  loaves  on  a  board 

covered  with  a  towel.

French Bread 

48 Calories per slice; Two Loaves, 16 slices a loaf   

1 pkg. yeast 

2 cups lukewarm water, divided 

2 tsps. Salt 

4 cups all purpose flour 

3 Tbs. Vegan  sugar 

pinkyjain has also added 2 jars minced garlic, or use

powdered garlic & onion. Add these after the dough has

risen for the first hour.  If  the  garlic  is  added

too  soon,  it  kills  the  yeast 

Dissolve yeast in 1 cup of the water. In a large

bowl, mix salt, flour, & sugar. Stir in the yeast 

mixture & just enough of the 2nd cup of water to hold

dough together. Cover. Let rise until double, about an

hour. Add minced garlic, or garlic & onion powder,

punch down & knead until smooth &  elastic. Divide in

half & shape into two long, thin loaves. Place on

ungreased, foil covered baking  sheet. Slash loaves

diagonally at 2  inch intervals. Bake in a 375 oven

for 45 minutes.  pinkyjain  sez  this  bread  is 

delicious  &  very  easy  to  make.

French Breads, Sourdough, two recipes, plus how to make Sourdough Starter:

Creating Your Own Sourdough Starter

by  Galley Wench

There are a few simple rules to follow when making your own sourdough starter. First, because it is a living organism, never use metal bowls, containers or spoons. When storing the starter, use only glass, crockery or plastic containters with a lid. The container size should be 3 times the volume of the ingredients, to allow expansion. Note: If the jar has a metal lid, poke a hole in the lid and put plastic wrap over the top of the containter. It's very important that it's home be kept clean, wash and sterilize the container periodically, and again, remember, no metal should ever touch the starter. There are several great websites that give indepth explanations of how sourdough starters work. This one is a good place to start: http://www.sourdoughhome.com/resources.html

*2 Cups Starter 

3 days, 30 min preparation, Makes 2 cups, 455 Calories per 1 cup 

2 cups bottled water, 80 to 85 degrees F., or potato water, 80 to 85 degrees

2 cups bread flour

Please note that the process is simple, but will take anywhere from 3 to 5 days to develop. Pour tepid water into large clean glass bowl or jar. Use a bowl or jar that will hold 3 times the volume, as the starter will double in bulk during the fermentation process. Stir in flour. Cover container with cheeze cloth or cloth towel and set in a warm draft free area; 70 to 80 degrees Farenheit is perfect. Hotter temperatures, 95 to 100 degrees, will kill it. Every 12 hours stir the batter. Every 24 hours throw away 1/2 of the batter and add 1/2 cup bottled water and 1/2 cup bread flour.When your starter develops a bubbly froth, it is done. You have succeeded, this can take up to 7 days in some areas. The starter is now ready to use or may be stored in the refrigerator in a covered jar.

*CARE AND FEEDING OF YOUR SOURDOUGH STARTER:

The starter will get better with time, so take good care of it. If not used at least weekly, the starter must be 'fed'. To feed, pour 1/2 cup of the starter into a clean glass bowl, discarding or give away the rest. Stir in 1/2 cup of lukewarm water and 1/2 cup of flour into the starter, increase the proportions if planning to use immediately in a recipe. I use potato water every fourth feeding.mCover bowl with plastic wrap or towel and place in a warm draft free place for 12 to 24 hours, stirring at least every 12 hours. After 24 hours, the starter should have a plesant sour,  yeasty/beer, aroma and is ready for use or may be poured into a clean glass or plastic container, with a lid, and refrigerated for future use.

San Francisco Style Sourdough French Bread

Crispy crust, sourdough flavor in an easy French bread recipe.

by Pa. Hiker, Makes 2 loaves; 5? hours 4? hours preparation. One loaf is 1171 Calories

1 1/2 cups water, warm

1 Tb. yeast

1 cup sourdough starter

3 cups bread flour

2 tsps. each sugar & salt

1 tsp. baking soda (Do not use “arm&hammer)

2 cups bread flour

In a large mixing bowl dissolve yeast in warm water, mix with starter. Add 3 cups flour, sugar and salt, stir vigorously 2 or 3 minutes. Cover with a cloth, set in warm place and let rise 1 to 1/2 to 2 hours or until doubled in size. Mix baking soda with 1 cup of remaining flour and stir in, the dough should be stiff. Turn out onto a floured surface and begin kneading. Add the remaining 1 cup of flour or more if needed to control stickiness.

Knead until satiny, between 5 and 10 minutes. Shape into 2 oblong loaves or 1 large round loaf, place on lightly greased cookie sheet. Cover with a cloth, set in warm place free from drafts and let rise 1 to 2 hours or until nearly doubled in size. Before baking, brush outside with water and make diagonal slashes across the top with a sharp single edge razor blade. Put a shallow pan of hot water in the bottom of the oven. Bake at 400° F for 45 minutes or until the crust is a medium dark brown.

Sourdough French Bread

by  Jellyqueen; Makes 18 servings, 2 loaves, one serving is 138 Calories 

1 packet active dry yeast

1/4 cup water, 110 to 115 F.

4 1/2 cups unbleached flour, Unsifted

2 Tbs. Vegan sugar

2 tsps. salt

1 cup water

1/2 cup soy milk

2 Tbs. vegetable oil

1/4 cup sourdough starter

Dissolve yeast in warm water. Add the rest of the ingredients. Mix and knead lightly and return to the bowl to rise until double. Turn out onto floured board and divide dough into two parts. Shape dough parts into oblongs and then roll them up tightly, beginning with one side. Seal the outside edge by pinching and shape into size wanted. Place loaves on greased baking sheet and let rise until double again. Make diagonal cuts on top of loaves with razor blade or VERY SHARP knife and brush lightly water for crisp crust.

Bake at 400 degrees F for about 25 minutes, or until brown and done.

*NOTE:

Also note the the serving sizes in all of these recipes is guesstamate. It all depends on the serving size you select.

Garlic Thyme Bread 

Makes 12 slices; 110 Calories pernslice; Dough needs to be refrigerated for 1 to 3 days. For even more garlicky flavour, after the dough has risen once, punch it down and place in a plastic container which is at least twice the size of the dough; this will give it room to rise. Refrigerate for 1 to 3 days. Let it come to room  temperature, and proceed with step 2 in the following directions.

1 package dry active yeast

1 1/2 cups warm water

2 tsps. olive oil

2 tsps. salt

5 garlic cloves, minced 

1 Tb. fresh thyme, or 1 tsp. dried

2 cups whole wheat flour

1 to 1 1/2 cups unbleached white flour

Cornmeal for dusting 

In a medium mixing bowl, combine yeast and water,

and allow to stand in a warm place for 10 minutes or

until frothy. Stir in oil, salt, garlic, thyme,  and

whole wheat flour. Add white flour 1/4 a cup at a

time, as needed, until a stiff manageable dough is

formed. Turn out onto a floured surface  and knead for

5 to 10 minutes, or until dough is smooth and elastic.

Place  in a lightly oiled bowl, cover, and set aside

in a warm place for 1 hour, or until doubled.  2:

Preheat oven to 450 and dust a baking sheet with

cornmeal. Form the dough into a round, place on

prepared cooking sheet, cover with cling film, and let

rise for 30 minutes. Brush lightly with cold water,

bake for 5  minutes, then reduce oven temperature to

400 and continue baking for 20 to 30 minutes, or until

loaf is golden brown and sounds hollow when tapped.

Peanut  Butter Bread 

1 1/2 cups whole wheat flour 

1/2 cup cornmeal 

3 tsps. baking powder 

dash of salt 

1/4 cup organic cane sugar  

1/2 cup natural applesauce 

1/2 cup water     

1/4 cup natural chunky peanut butter 

Mix dry ingredients. Add applesauce, water, and cut

in the peanut butter. Mix completely, will be doughy.

Press into an 8  inch square pan. A loaf pan would

work too. Bake in 325 degree oven for 30 minutes, for

the square pan, maybe up to an hour for a loaf.

Plain  Oatcakes  

Makes  about  3  dozen;  51 Calories  per  oatcake

1 1/2  cups  rolled  oats

3/4  cup  oatmeal

3/4  cup  whole  wheat  flour

1/2  tsp.  salt

5  Tbs.  oil

1/2  cup  water

Put  everything  but  oil  &  water  in  a  bowl  & 

mix  thoroughly.  Stir  in  the  oil  a  little  at  a

time  until  thoroughly  mixed.   Slowly  stir  in 

the  water  a  little  at  a  time  til  the  mixture 

forms  a  firm,  sticky  dough.  Now  roll  the  dough

out  on  a  floured  surface  to  about  half  the 

thickness  of  ordinary  biscuits  &,  using  a 

pastry  cutter,  cut  into  small  discs.  Bake  on  a

greased  baking  sheet  in  the  middle  of  a  350 

oven  until  they  begin  to  brown,  about  25 

minutes.

Potato Stuffed Bread 

Serves  4      

2 cups whole wheat flour 

water 

2 medium potatoes, boiled and mashed      

1/2 tsp. each salt , green mango powder or 1/2 tsp. lemon juice 

1/2 tsp. garam masala 

oil 

Begin by making a dough with the flour. You can do

this by hand. Just put the dough in a bowl, make a

well in the middle, and stir in enough water to make a

good stiff dough. Then knead on a floured counter

until elastic. Let the dough rest in a covered bowl

for about 30 minutes. While the dough is resting, mash

the potatoes with the next five ingredients. Form the

mashed potatoes into eight balls. Divide the dough

into eight balls. On a floured surface, roll each ball

into a six to eight inch disk. Put a potato ball in

the middle and pinch the edges up like a purse. Pinch

to secure. Then squish this ball into a round disk.

The part that you have gathered up should be the

centre of the squish. Carefully roll this disc into a

thick, flat puck the size of a tea saucer. If mashed

potato splurts out the side, you weren't careful

enough. Repeat this process with all eight balls. Heat

a cast iron or heavy pan over medium  high heat.

Grease with just enough oil to coat the pan. Fry each

bread until there are brown spots on both sides. 

Vegetable  Stuffed Bread  

Makes  2  loaves,  20 slices;  180  Calories  per  slice

Dough:

2  cups  warm  water,  110  to  115  degrees

1  Tb.  Vegan  sugar

2  Tbs.  active  dry  yeast

2  cups  whole  wheat  flour

1 1/2  tsps.  salt

3 1/2  cups  unbleached  flour

Filling:

2  tsps.  olive  oil

1  cup  red  onions,  thinly  sliced

12  garlic  cloves,  minced

2  zucchini,  quartered  &  thinly  sliced

8  ozs.  mushrooms,  sliced

3/4  cup  roasted  red  peppers,  sliced

1/2  cup  fresh  parsley,  chopped

3  Tbs.  fresh  basil,  chopped

salt  &  pepper  to  taste

2  cups  Vegan  shreddable  *Mostarella  cheeze (Recipe follows)

1/2  Vegan  grated  *Pirmeshin  Cheeze  (Recipe follows)

2  Tbs.  poppy  or  sesame  seeds.

Other  vegetable  ideas:  asparagus,  artichoke 

hearts,  sun  dried  tomatoes,  broccoli,  etc.

To  make  the  dough:  In  a  large  bowl,  mix  the 

water  &  sugar.  Sprinkle  the  yeast  on  top.  Set 

aside  to  proof  for  5  to  10  minutes.  Add   the 

whole  wheat   flour  &  salt.  Beat  well  for  3 

minutes  with  an  electric  mixer,  or  beat 

vigorously  by  hand.  Turn  onto  a  floured  counter

&  knead  in  enough  of  the  unbleached  flour  to 

form  a  workable  dough.  Knead  for  10  minutes, 

or  until  smooth  &  elastic.  Form  into  a  ball. 

Lightly  coat  a  large  bowl  with  a  little  oil. 

Add  the  dough  &  turn  the  ball  to  coat  with 

the  oil.  Cover  the  bowl  &  set  aside  in  a 

warm  place,  80  to  85  degrees,  allowing  the 

dough  to  rise  for  1  hour,  or  until  doubled  in

size.  To  make  the  filling:  Warm  the  oil in  a 

large  non  stick  frying  pan  over  medium  heat. 

Add  the  onions  &  garlic,  cook  for  3  minutes. 

Add  everything  else,  except  the  Vegan  cheezes. 

Cook  &  stir  for  15  minutes,  or  until  most  of 

the  liquid  has  evaporated.  Set  aside.  Lightly 

oil  a  baking  sheet.  Punch  down  the  dough  & 

divide  in  half.  Turn  out  onto  a  lightly 

floured  counter  &  roll  each  piece  of  dough 

into  a  10x15  inch  rectangle.  Sprinkle  the  Vegan

Motzarella  &  parmeshin  &  sautéed  vegetables 

evenly  over  the  rectangles.  Beginning  with  the 

short  side,  roll  up  each  rectangle  &  pinch  the

edges  &  ends  closed.  Place  the  loaves,  seam 

side  down,  on  the  prepared  baking  sheet, 

leaving  room between  the  loaves  to  allow  for 

rising  as  they  bake.  With  a  sharp  knife,  cut 

three  1  inch  deep  slits  on the  top  of  each 

loaf.  Brush  the  tops  lightly  with  oil  & 

sprinkle  with  the  poppy  or  sesame  seeds. 

Preheat  the  oven  to  350.  Bake  for  45  minutes, 

or  until  the  filling  has  burst  out  of  the

sides  &  the  tops  are  nicely  browned.  Remove 

from  oven  &  cool  on  baking  sheet  for  about  30

minutes  before  slicing  &  serving.

*Mostarella  Cheeze  

Makes  3  cups;  33  Calories per  2  Tbs.

2  cups  water

1/2  cup  nutritional  yeast  flakes

1/3  cup  quick  cooking  rolled  oats

1/4  cup  Tahini

4  Tb.  Arrowroot  or  cornstarch

3 to 4  Tbs.  lemon  juice

1  Tb.  onion  granules

1  tsp.  salt

Process  all  the  ingredients  in  a  blender  for 

several  minutes  until  very smooth.  Pour  into  a 

saucepan  & cook  over  medium  heat,  stirring 

constantly,  until  very  thick  &  smooth.  Pack 

into  a  lightly  oiled,  3  cup  rectangular  mold, 

loaf  pan,  or  similar,  &  cool.  For  round slices,

pack  into  a  small,  straight  sided,  cylindrical 

container.  Cool,  cover,  &  chill  overnight.  To 

serve,  turn  out  of  the  mold  &  carefully  slice.

Keep  refrigerated.

*Pirmeshin Cheeze  

Serves  24

1  cup  yeast  flakes

1/2  cup  slivered,  blanched  almonds (*see below how to blanch)

1/2  tsp.  salt

Place  all  ingredients  in  a  food  processor, 

process  until  almonds are  very  finely  ground. 

Sprinkle  on  top  of  desired  foods.  Store  in  an 

airtight  container  in  refrigerator.

*ALMONDS, BLANCHING 

Cover shelled nuts with cold water. Bring to a boil; 

simmer 2 to 3 minutes, drain. Add cold water; drain. Pinch 

nuts to slip skins.

Whole Wheat Bread, Fabulous Homemade Bread

SUBMITTED BY: J. Drury, Servings Per Recipe: 72; Amount Per Serving Calories: 115; Original recipe yield, 6 loaves

"Best Homemade Bread - 6 loaves in less than 3 hours! This is a variation of my mother Elaine's recipe. She is 75, and still makes hers by hand. I cheat and use a Bosch mixer, that's my time saver."

1/2 cup warm water

3, .25 oz. pkgs. active dry yeast

1/4 cup bread flour

1 Tb. Vegan white sugar

2 cups quick cooking oats

2 cups whole wheat flour

4 1/2 cups warm water

1 1/2 Tbs. salt

2/3 cup Vegan brown sugar

2/3 cup vegetable oil

10 cups bread flour

In the mixing bowl of an electric mixer, stir together 1/2 cup warm water, 1 Tb. sugar, 1/4 cup bread flour, and yeast. Let grow for about 5 minutes. It will bubble almost immediately. Measure oats, 4 1/2 cups warm water, whole wheat flour, salt, 2/3 cup sugar, and 2/3 cup oil into the mixing bowl. Mix on low speed with a dough hook for 1 to 2 minutes. Increase speed slightly, and begin adding bread flour 1/2 to 1 cup at a time until dough pulls away from sides of bowl. Humidity determines how much flour you need before the bread pulls away from the edge of the bowl. It is normal for the dough to be sticky. Place dough in an oiled bowl, and turn to coat the surface. Cover with a damp cloth. Let rise in a warm spot for 1 hour, or until doubled in size. Divide dough into 6 pieces. Shape loaves, and place in greased 8 x 4 inch pans. Let rise until dough is 1 inch above rim of pans, usually 1 hour.

Bake at 350 degrees F for 35 minutes, or until tops are browned. Let cool in pans for 10 minutes, and then turn out onto wire racks to cool completely.

Bread  Crumbs,  Vegan

Herbed Bread Crumbs

1 1/2 cups bread crumbs

2 Tbs. fresh thyme, chopped

1 Tb. each fresh oregano and parsley, chopped 

Kosher salt and freshly ground black pepper, to taste

2 Tbs. olive oil

In a small bowl, mix the bread crumbs and the fresh herbs. Season lightly with salt and pepper and fold in the olive oil to moisten the bread crumbs. 

Vegan Breadcrumbs

5 to 6 slices stale bread or fresh  Vegan bread, cut into 1/2 inch cubes; baguette

1 tsp. dried parsley

1/4 tsp. dried basil

1/4 tsp. dried oregano

salt and pepper

If using fresh Vegan baguette, place slices on a cookie sheet in a preheated 400 degree Fahrenheit oven for about 10 to 12 minutes. Let cool slightly and cut into cubes. Place cubes of stale or toasted baguette in a blender. Add herbs, salt and pepper and process for 15 to 20 seconds, or until the mixture is ground into fine crumbs.

Broth, Vegan

Broth, Vegan  Vegetable  Stock, or broth,  Clear  

Makes  2  quarts;  5 Calories  per  1  cup

1/2  cup  dried  mushrooms,  preferably  a  boletus 

variety,  cepes  in  French,  porcini  in  Italian

2  onions, thinly  sliced

2  cups  carrots,  chopped

1  leek,  about  2  cups,  thinly  sliced

3  stalks  celery, 1 1/2  cups,  thinly  sliced

5  to  6  garlic cloves,  1  Tb.,  thinly  sliced

1  tsp.  herbs  of  choice

10  cups  water

Place  all  in  a  stock pot  &  bring  to a boil, 

reduce  the  heat  to  low,  cover  &  boil  gently 

for  1  hour.  Strain the mixture  through  a  fine 

strainer  into a  large  bowl,  pressing  on  the 

solids  to  extract  as  much  liquid  as  possible. 

You  should  have  about  2  quarts.  If  you  have 

more,  boil  it  until  reduced;  if  less,  add 

water.  Cool  to  room  temperature. Cover  & 

refrigerate  for  use  within  4  to  5  days,  or 

freeze  in  2  cup  containers  for  use  as  needed.

Bulgur Recipes,  Vegan

Bulgur or Cracked Wheat  

Basic Cooking Instructions

2 cups water

3/4 tsp. salt

1 cup medium bulgur or cracked wheat, don't rinse

In 2 quart pan, boil water and salt, stir in wheat

and return to boil.  Reduce heat and simmer, covered,

for 20 minutes. Remove from heat, and let stand for 5

minutes. Fluff with a fork.

Bulgur  Bake  

Serves  4 to 6;  156  Calories  per serving

1  cup  bulgur

2 cups  boiling  water

1  tsp.  salt

2  medium  courgettes  (Zucchini)

1/2  carrots

1  large  cooking  apple

3/4  cup  tofu

1 1/4  cups  water

3  Tbs.  soy  sauce

2  tsps.  mustard  powder

2  tsps.  vinegar

Put  the  bulgur  in  a  saucepan  &  pour  the 

boiling  water  over  it.  Stir  in  the  salt,  cover

&  set  aside  for  10  to  15  minutes  until  all 

the  water  has  been  absorbed.  Top  &  tail  the 

courgettes,  quarter  them  lengthwise  &  chop  into 

bite sized  chunks.  Top  &  tail,  skin  if 

necessary,  the  carrots.  Core  the  apple.  Coarsely

grate  the  carrots  &  apple  into  a  large  mixing

bowl,  add  chopped  courgettes  &  the  soaked 

bulgur  &  mix  well.  Transfer  the  mixture  to  an 

ovenproof  dish.  Put  all  the  remaining 

ingredients  in  a  blender  &  blend  til  smooth. 

Pour  over  the  bulgur  mixture  &  leave  to  soak 

in  for  a  few  minutes.  Bake  at  350  for  half 

an  hour.  Serve  immediately.

Bulgur Casserole 

Serves  4 to 6 

2 large potatoes, peeled and boiled 

1/2 cup *soy yogirt (Recipe Follows)

1/2 cup green onions, chopped

1/4 cup parsley, chopped 

1 to 2 Tbs. oil 

1 onion, chopped 

garlic, minced 

1/2 cup bulgur wheat 

1 medium eggplant, cubed 

1/2 cup mushrooms, sliced 

1 cup frozen peas, thawed 

fresh basil, oregano, thyme, salt & pepper to taste 

Mash the boiled potatoes with the yogurt, green

onions and parsley. Season with salt and pepper and

set aside. In a large skillet or wok, fry the onion,

garlic and bulgur wheat in the oil until onion is

translucent, about 5 minutes. Season with salt and

pepper while frying. Add the eggplant and mushrooms

and continue cooking, covered, until the eggplant is

just soft, about 10 minutes. You could also add 1/2

cup of chopped celery and/or 1/2 cup of chopped green peppers, if you'd like. Add the peas and herbs. Continue cooking, covered, for about 5 minutes. Place the filling in a deep casserole dish

and spread the mashed potatoes on top. Bake uncovered for 40 to 45 minutes at 350 degrees. 

*Yogirt,  Tofu

This  is  a  yogirt  substitute  to  be  used  in 

sauces,  dips,  dressings,  etc.,  not  necessarily 

to  eat  plain  with  fruit.  Make  *Tofu  Sour  creem 

(Recipe follows),  reducing  the  salt  to  a  small 

pinch  &  using  2 to 4  Tbs.  lemon  juice.  Add  as 

much  plain,  reduced fat  soy  milk  or  water  as 

needed  to  make  it  the  consistency  you  prefer. 

This  can  also  be  used  as  a  Vegan butturmilk substitute. 

*Sour  Creem,  Tofu  

Makes  1 1/2  cups;  11  Calories per  2  Tbs.

Place  in  a  blender  &  process  until  very smooth:

1  10.5  oz.  pkg.  Reduced  fat,  firm  or  extra 

firm  silken  tofu

1  Tb.  lemon  juice,  you  may  need  a  bit  more 

if  using  extra  firm  silken  tofu

1/2  tsp.  granulated  Vegan  sweetener

1/4  tsp.  salt

1,000  mg.  crushed  Vegan  Cruelty  Free  Vitamin  C

Keep  in  a  covered  jar  in  fridge  for  up  to  a week.

Bulgur Stuffed Acorn Squash  

Serves 4

2 acorn squash

1/4 cup water

1  onion, chopped

1 garlic clove, minced 

1 cup bulghur wheat

generous dashes of the following spices: ground ginger, cayenne pepper, ground cinnamon, ground cumin,and ground nutmeg

2 cups water or *Vegan Vegetable Broth  (Recipe follows)

Cut the acorn squash in half; remove seeds and

stringy pulp. Put upside down in a microwave safe

dish, add a small amount of water and microwave until

done or steam on the stove if you prefer, takes  about

8 minutes to cook 1/2 squash. Cook the onion, garlic

and spices in a small amount of water for about five

minutes.  Meanwhile bring the 2 cups of water or

vegetable broth to boil. Add the bulghur; reduce heat

to low.  Add the onion garlic spice mix and salt to

taste if you prefer.  Cover the pan and cook for

around 15 to 20 minutes or until done.  Fluff with a

fork and let stand for five minutes. Put as much of

the bulghur mixture  as you want in the hollow of 1/2

acorn squash and eat.

*Vegan  Vegetable  Stock, or broth,  Clear  

Makes  2  quarts;  5 Calories  per  1  cup

1/2  cup  dried  mushrooms,  preferably  a  boletus 

variety,  cepes  in  French,  porcini  in  Italian

2  onions, thinly  sliced

2  cups  carrots,  chopped

1  leek,  about  2  cups,  thinly  sliced

3  stalks  celery, 1 1/2  cups,  thinly  sliced

5  to  6  garlic cloves,  1  Tb.,  thinly  sliced

1  tsp.  herbs  of  choice

10  cups  water

Place  all  in  a  stock pot  &  bring  to a boil, 

reduce  the  heat  to  low,  cover  &  boil  gently 

for  1  hour.  Strain the mixture  through  a  fine 

strainer  into a  large  bowl,  pressing  on  the 

solids  to  extract  as  much  liquid  as  possible. 

You  should  have  about  2  quarts.  If  you  have 

more,  boil  it  until  reduced;  if  less,  add 

water.  Cool  to  room  temperature. Cover  & 

refrigerate  for  use  within  4  to  5  days,  or 

freeze  in  2  cup  containers  for  use  as  needed.

Bulgur Stuffed Cabbage

1 small head green cabbage

1 cup finely chopped parsley

2 onions, chopped

4 celery stalks, chopped

1/4 tsp. Italian seasoning

1/2 tsp. minced garlic

2 15 oz. cans tomato sauce

4 cups water

2 cups dry bulgur

1 8 oz. can tomato sauce

1/2 cup water

Remove core from cabbage, place cabbage head in

steamer and steam until all  leaves are soft and

separate easily.  Sauté parsley, onions, celery, 

seasoning, and garlic in oil substitute until onions

are soft.  Add 2 15 oz.  cans of tomato sauce, 4 cups

water and bulgur.  Cook about 1/2 hour over  medium

heat, stirring occasionally, until bulgur is tender. 

Remove from  heat.  To stuff cabbage leaves, place a

spoonful of mixture in center of each leaf.  Starting

at one side, roll leaf up and fold ends under.  Place 

in a deep baking pan.  Mix the 8 oz. can of tomato

sauce with 1/2 cup water  and pour over stuffed

cabbage leaves so they remain moist during baking.

Bake at 375 for about 30 minutes until cabbage is hot.

Bulgur Stuffed Zucchini  

Serves 2

2 large zucchini

1 onion, chopped

1/2 tsp. basil

1 tsp. dried marjoram

2 Tbs. chopped jalapeno peppers

2 carrots, grated

1/2 cup red lentils

3 cups water

1 cup uncooked bulgur

Salt & pepper to taste

1 can crushed tomatoes

5 garlic cloves, crushed

1 Tb. chili powder

Cut zucchini in half, and scoop out the center,

leaving the shell.  Chop the insides, add onion,

marjoram, and basil.  Sauté until tender.  Add

peppers.  In a separate pot, combine carrots, lentils,

and water.  Simmer for about 15 minutes, then add

bulgur, lower heat and let simmer, covered, for 10

minutes.  Remove from heat and let stand covered for

10 minutes. Combine with the zucchini mixture and stir

together.  Stuff into the zucchini shells.  Top with

sauce made from last 3 ingredients. Bake at 350

degrees for 45 minutes.

Bulgur Tabbouleh 

1/2 lb fine bulgur, cracked wheat, also known as burghul

1 white onion, finely chopped

1 1/2 cups parsley, finely chopped 

3 Tbs. fresh mint, finely chopped, or 2 Tbs. crushed dried mint

2 firm tomatoes, chopped

1 cucumber, chopped (optional)

1 light green sweet pepper, chopped (optional)

4 Tbs. olive oil

Juice of 1 lemon, at least 4 Tbs.

salt and pepper

additions: chopped green olives, 1 Tbs. very, very

finely chopped lemon peel, just thinly peel some of

the lemon used for the juice

All the above quantities may be varied according to

taste. Parsley should dominate.

Soak bulgur in water for at least 1/2 an hour. It

will expand. Drain and squeeze out as much moisture as

possible. Spread out to dry on a cloth. Mix bulgur

with onions. Add the rest of the vegetables, finishing

with the parsley, mint, olive oil, lemon juice. Mix

well. Add salt and pepper.

Bulgur, Ultimate Vegetarian Chili 

3 Tbs. olive oil 

3 onions, chopped 

1 Tb. each chili powder, ground cumin 

1/4 tsp. cayenne pepper 

2 bell peppers, chopped 

3 garlic cloves, chopped 

3 Tbs. Vegan  unsweetened cocoa powder 

1 large can, undrained, of tomatoes, chopped 

1 cup  water 

1 can red kidney beans, rinsed & drained 

1 can black beans, rinsed and drained 

2 cups fresh or frozen corn 

1/2 cup bulgur 

salt and pepper 

In a large pan, sauté the onions and spices. Add

peppers and garlic for 1 minute. Add cocoa, tomatoes,

and water; bring to a boil. Add kidney and black

beans, corn and bulgur. Reduce heat to low and simmer,

uncovered, for 15 minutes, or until bulgur is cooked.

Add salt and pepper to taste. 

Bulgur Wheat Recipe One

1 cup water

1/2 pkg. *Vegan dry onion soup mix  (or make your own, *Recipe follows)

1/2 cup bulgur

about 8 mushrooms, sliced thin

two scallions, sliced into rounds

Bring water and water to boil. Add bulgur. Reduce

heat to low and simmer about 20 minutes, until the

liquid is all absorbed. Meanwhile, sauté the mushrooms

in a little soy margarine or oil. When bulgur is done,

mix in the mushrooms and the scallions, the heat of

the bulgur will  cook the scallions.

*Homemade Dry Onion Soup Mix

This recipe is from www.kitchenmixes.com. It is a great substitute for the boxed onion soup mix. You can add garlic powder or other seasonings if you wish. By  foodtvfan; Makes 1 packet size; 41 Calories per packet;  5 minute 5 minute preparation

4 tsps. Vegan Vegetable bouillon granules

8 tsps. dried onion flakes

1 tsp. onion powder

1/4 tsp. seasoned pepper

Cut a 6 inch square of heavy duty foil. Place all ingredients in center of foil. Fold foil to make an airtight package. Label with date and contents. Store in a cool, dry place. Use within 6 months.

Bulgur Wheat Two 

4 cups boiling water 

2 cups bulgur wheat 

2 cups pecan meal 

2 onions, chopped 

1/4 cup nutritional yeast flakes 

3 Tbs. sesame seeds, whizzed up 

1 tsp. sage 

3 garlic cloves, chopped 

1 Tbs. parsley 

2 tsps. salt 

Add all ingredients to boiling water. Stir, simmer

for 5 minutes. Pour into a roaster pan and bake at 350

degrees for 1 1/2 to 2 hours. Stir every 30 minutes

til mixture is dried out.  You can double this recipe

then store in portion sizes in zip lock bags.

Bulgur,  Yam, Sweet Potato Falafels 

1 part bulgur wheat 

1.5 parts water, add salt if you want 

1.5 parts Vegan *falafel mix (Two Recipes follow)

2 to 3 parts mashed sweet potato 

Mix: 

1 part bulgur wheat plus 1.5 parts water. Let

stand until reconstituted. Add 1.5 parts falafel mix.

Add 2 to 3 parts mashed sweet potato. Add water as

needed and let sit. In a non stick pan, drop

tablespoonfuls of mixture, shape into into patties and

fry over medium low heat. They don't take very long. 

Falafels can be a bit gritty because they may contain

largish bits of dried garbanzos or split peas, but

they will soften as the mixture sits, and even after

you've cooked them, as the juices from the vegetables

are absorbed. Author likes these room temperature. If

you keep reheating them they get dry.

*Falafel Mix 

Serves: 10 

1 lb bag of garbanzos

2  potatoes, peeled 

1  onion, peeled 

2 garlic cloves, minced

1 to 2 Tbs. each curry powder, chili powder 

salt and pepper to taste 

2 to 3 Tbs. of flour 

1 Tbs. baking soda 

Soak the garbanzos overnight in water, at least 12

hours, or even as long as 24). When ready to prepare,

drain them and put them through a food grinder with

the onion, potato and garlic. Add the seasoning and

flour, mix and let sit for about 2 to 3 hours.  When

you are ready to deep fry, add the baking soda and mix

again. Heat about 2 to 3 inches of Canola oil in a

deep, heavy frying pan to just below smoke point. Form

mixture into patties about the size of a golf ball,

flatten slightly, and place in the oil for about 2

minutes, turning a couple of times. Remove with

slotted spoon and drain on paper. Serve on warm Vegan

pita with whatever you like on your falafel. Note 

from author:  to those who use canned garbanzos: using

canned, cooked,  garbanzos is not doable since the

patties basically melt in the deep frying process. I

don't know what secret you use to keep the patties

together, but I tried it like that once,  following

the recipe to a Tb., & they disintegrated in a matter of

seconds. Uncooked beans is the only way to go in my

opinion.

*Falafel,  The Israeli Version for Falafel 

8 oz chick peas, not canned, *See note at the end. 

3 Tbs. wheat meal or cracked wheat or burguhl. 

3 garlic cloves, minced 

1 tsp. cumin 

2 Tbs. fresh coriander, chopped as fine as possible. 

2 Tbs. flour 

1 tsp. salt 

1/4 tsp. white pepper 

Soak chick peas in water for 8 hours. Drain and

grind. Soak wheat meal or substitute in water for 2

hours. Drain and grind. Mix all ingredients together.

Form balls about 3/4 inch diameter. Deep fry until

golden brown, best fried in a net or a deep fryer.

*Note: It is possible to use canned chick peas.

However, it is not as good, and you have to count more

weight, because they are pre cooked, and absorbed

water.

Lentil and Bulgur Wheat Stew 

3/4 Cup, 6 ozs.  dried lentils, washed and picked over. 

4 cups water.

Bulgur 

1 stalk celery (optional) 

3 carrots, sliced in 2/4 inch chunks, use less if you

add the celery 

2 cups, 1 medium, yellow onion, chopped 

1 tsp. Tamari, or to taste 

balsamic vinegar 

Spices: cumin, paprika, black pepper, coriander seed. 

It's best to have the vegetables all sliced and ready

to cook before starting the bean cooking. Bring the

lentils and the water to a boil in a large saucepan,

then reduce to a simmer. Keep an eye on the clock; 10

minutes later, add the carrots, return to a boil, and

simmer 5 minutes longer. While the lentils are

cooking, start sautéing the onion to translucency,

using balsamic vinegar as the liquid. Add the

mushrooms and tamari. Add to the lentil/carrot

mixture. Add the spices. The lentils have simmered a

total of 15 minutes by now. Add the bulgur and celery,

and simmer for 5 to 10 minutes. The water should be

absorbed by now, so be careful about burning it.

Transfer it to a 10 x 10 x 2 inch glass dish for

serving.

Savoury Bulgur  

Serves  4 

2 garlic cloves

2 yellow onions 

2 Tbs.  corn oil, naturally cold pressed type has best flavour 

1 tsp. thyme 

6 cups boiling water 

1 tsp. sea salt 

4 cups bulgur 

Peel and mince the garlic; peel and chop the onion.

Heat oil in a 2 quart saucepan; add the garlic and

sauté for 30 seconds; add the onion and the thyme, and

sauté over medium heat for 4 minutes. In another 2

quart pot, bring the water and salt to a boil Add the

bulgur to the onions and continue sautéing for 3 to 4

minutes more, or until the water boils in the other

pot. Turn off heat under both pots. Using a ladle,

slowly add the boiling water to the bulgur, it will

sizzle and foam up; cover, and allow to stand for 45

minutes or until all the water is absorbed. Fluff the

bulgur with a wooden spoon just before serving.

Tofu & Bulgur  

Serves 4

1/2 cup soy sauce

2 tsps. fresh ginger, grated or minced very fine

1 Tb. maple syrup or brown rice syrup

1/2 lb firm tofu, cut into 1/4 inch cubes

1 1/2 cups bulgur

1 Tb. sesame oil

4 scallions, thinly sliced or use green onions

2 Tbs. fresh parsley, chopped 

2 Tbs. sesame seeds, finely ground 

2 red bell peppers, sliced, for extra special taste,

roast them first, then remove the skins and slice

1 avocado, pitted, peeled and sliced

8 radishes, stem and roots ends trimmed

In a bowl, mix the soy sauce, ginger and maple or

brown rice syrup. Add the tofu cubes and marinate for

a minimum of 1 hour, overnight is even better. Cook

the bulgur, uncovered, in 4 to 6 cups of rapidly

boiling water for 15 to 20 minutes, or until the

liquid is absorbed. Keep warm by covering and placing

in a 250 degree oven. Heat the sesame oil over low

heat in a 6 to 8 inch deep pan or wok. Add the

scallions and toss for a few minutes. Add the bulgur

and stir for another couple of minutes. Drain the tofu

from the marinade, reserving marinade, and add it to

the bulgur with the parsley and sesame seeds; stir

gently for 1 minute then remove from heat. Stir in a

little of the marinade, about 1/3 cup, to flavour the

bulgur further. Top each serving with a few slices of

avocado, red pepper and radishes.