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Seitan  Recipes, Vegan

“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.

The  Seitan  Recipes, Vegan

Bakin  Dumplings  With  Sauerkraut

Seitan,  cut  into  little  pieces

seasonings:  salt,  black  pepper,  etc.

For  the  dumplings:

2  potatoes,  mashed

1  tsp.  herbal  salt

1  to  3  heaping  Tbs.  soy  flour

sauerkraut

tofu,  fried  &  smoked

Vegan  brown  sugar

Cut  the  Seitan  in  little  pieces  &  fry  it. 

Season  it  well  with  the  salt  &  pepper,  etc. 

For  the  dough:  Mix  the  mashed  potatoes  with 

the  herbal  salt  &  soy  flour.  The  dough 

shouldn’t  be  too  dry.  If  it’s  too  dry,  the 

dumplings  fall  apart.  If  it’s  too  wet,  the 

dumplings  get  too  mushy.  Form  the  dumplings  out

of  the  dough  &  fill  some  Seitan  pieces  into 

each.  Cook  the  dumplings  in  boiling  salted 

water  for  about  20  to  25  minutes,  Bring  the 

sauerkraut  to  a  boil,  add  some  salt,  some 

diced  &  fried  smoked  tofu  &  Vegan  brown  sugar.

Breaded  Seitan

Copied  from  "Simply  Vegan",  by  Debra Wasserman

Serves  3;  214  Calories  per serving

8  oz.  pkg.  Seitan,  cubed,  or  prepare  your  own 

from  gluten  flour

1/3  cup  nutritional  yeast

1  tsp.  garlic  powder

1/2  tsp.  each  cumin,  coriander

1/8  tsp.  black  pepper

2  Tbs.  soy  or  tamari  sauce

2  Tbs.  oil

Combine  the  nutritional  yeast  flakes  &  spices 

in  a  bowl.  Dip  Seitan  in  the  soy  or  tamari 

sauce,  then  in  the  yeast  spice  mixture.  Fry  in

oil  on  both  sides,  until  brown  over  medium 

high  heat.

Gluten  Teriaki

Seitan  pieces

Teriaki  Sauce:

1/2  cup  Vegan  brown  sugar

1  garlic  clove,  minced

1  tsp.  ginger,  minced

2  Tbs.  lemon  juice

3/4  cup  soy  sauce

1  Tb.  ketchup

1  to  Tbs.  sesame  seed

Mix  above  ingredients  together  &  soak  slices 

of  Seitan,  gluten,  in  sauce  for  1  to  hours. 

Remove  Seitan  from  sauce  &  thread  on  wooden 

skewers  with  slices  of  green  and/or  red  bell 

pepper,  pineapple,  mushrooms,  onion,  tomato,  etc.

Baste  skewers  with  more  sauce  &  place  under 

broiler.  Watch  closely,  occasionally  basting  with

more  sauce,  until  they  are  browned.

Mushroom  &  Seitan Noff

1  Tb.  oil

1  onion,  chopped

2  garlic  cloves,  minced

4  cups  mushrooms,  thinly  sliced

3  Tbs.  lemon  juice

1  tsp.  tarragon

1/2  tsp.  sweet  paprika

2  cups  Vegan  broth  or  water

2  Tbs.  Tahini

1/2  tsp.  black  pepper

1  tomato,  peeled,  seeded  &  diced

2  Tbs.  fresh  minced  parsley

1/2  pound  dried  Shitake  mushrooms

12  ozs.  Seitan,  cut  into  strips

8  ozs.  Vegan  fettucini  pasta

Heat  oil  in  large  skillet  &  sauté  the  onion, 

garlic  &  Seitan,  until  onions  are  translucent. 

Add  mushrooms  &  continue  cooking  until  mushrooms

soften.  Add  lemon  juice  &  spices  &  mix  well. 

Mix  broth  &  Tahini  &  add  to  mushroom  mixture 

&  cook  until  it  thickens.  Add  tomato.  Remove 

from  heat  &  season  with  pepper.  Spoon  mixture 

over  hot  noodles.

Pineapple  Seitan

2  Tbs.  soy  sauce

2  Tbs.  cornstarch

1/3  cup  lemon  juice  or  vinegar

6  Tbs.  pineapple  juice

1  medium  can  pineapple  chunks

ginger  to  taste,  finely  chopped

2 1/2  pounds  Seitan

Mix  the  soy  sauce  with  1  Tb.  cornstarch.  Dip 

sliced  Seitan  in  this  mixture  &  deep  fat  fry 

it,  drain.  Cook  lemon  juice,  or  vinegar, 

pineapple  juice,  soy  sauce,  &  remaining 

cornstarch  until  thickened.  Add  finely  chopped 

ginger.  Garlic  may  also  be  added.  Add  pineapple

chunks  &  pour  all  over  Seitan.  Serve  over 

rice  or  noodles.

Ruth’s  Tasty  Seitan

Copied  from  "Simply  Vegan",  by  Debra Wasserman

Serves  2;  239  Calories  per serving

8  oz.  pkg.  Seitan,  thinly  sliced,  or  make  your own  from  gluten  flour

1 1/2  Tbs.  oil

1/2  tsp.  each  garlic  &  onion  powders

1/4  tsp.  each  paprika,  salt

black  pepper  to  taste

1  Tb.  whole  wheat  flour

1  cup  water

Heat  Seitan,  oil,  & spices  over  medium  high 

heat  for  5  minutes,  stirring  occasionally.  Add 

flour  &  water  &  heat  for  2  minutes  longer. 

Serve  hot  over  mashed  potatoes,  rice,  or  pasta.

Seitan and Shitake Mushroom Noff

Serves 4; Total Calories per Serving, 135

Vegetable cooking spray

1 Tb. oil

1 onion, chopped

12 ozs. Seitan cutlets, cut into chunks

1 carrot, finely cut or shredded

1 garlic clove, minced

1 cup button mushrooms, sliced 

6 to 10 dried or fresh shitake mushrooms,  If dried they need to be soaked for at least 30 minutes and then drained,   sliced

1 Tb. Bragg liquid amino acids, light tamari, or soy sauce

5 ozs. silken light firm or extra firm tofu

1 Tb. lemon juice

1 Tb. arrowroot

1 tsp. sweetener

Freshly ground pepper, to taste

1/4 cup chopped parsley, for garnish 

Spray a wok or large sauté pan with cooking spray.

Add the oil and heat. When the oil is hot, add the

onion and Seitan and sauté for 2 to 3 minutes. Add the

carrot, garlic, and mushrooms. Cook until mushrooms

release their water. Add liquid aminos and cook until

almost all absorbed. 

While the mushroom mixture is cooking blend the tofu,

lemon juice, arrowroot, and sweetener in a blender or

food processor until smooth.  Turn off heat and add

the tofu mixture. Stir to combine. If heat is too high

the tofu mixture will break apart and curdle. Add

freshly ground pepper. Top with parsley and serve over

hot noodles. 

Seitan, Barbecued

Serves 4; Total Calories per Serving,  without bun, 69  

Vegetable cooking spray

1 medium onion, diced

8  12 ounces Seitan cutlets, cut into strips

1/4 cup *barbecue sauce (Homemade recipe below)

4 *buns, optional, Recipe below 

Spray a skillet with cooking spray. Add the onion and

sauté over medium heat for about 5 minutes, adding

water 1 Tb. at a time if onion begins to stick.

Cook until onion is translucent. Add the Seitan strips

and sauté for 1 to 2 minutes. Add barbecue sauce and

stir to combine. Sauté until barbecue sauce is hot.

Serve on buns, if desired.

*Barbecue Sauce

Serves 10; Amount Per Serving 94 Calories

1/2 cup Catsup

1/2 cup Vinegar

1/2 cup Aquava

1/4 cup Molasses

1 Tb. Chili Powder

1 Tb. Onion Powder

1/2 tsp.  Garlic Powder

1 Tb. Dry Mustard

1/4 tsp. Cayenne

Combine all ingredients and mix well. Store in a covered jar in the refrigerator.

*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.

Seitan Broccoli Delmonico

Serves 5 to 6 

3 Tbs. vegetable oil 

1 cup onions, finely chopped  

1/2 cup mushrooms, sliced  

1/4 tsp. each sea salt, nutmeg 

6 Tbs. unbleached flour 

2 tsps. nutritional yeast flakes

1/2 cup chopped green olives, pimento stuffed

(optional,  if you don't use the olives, increase the amount of broccoli and mushrooms) 

1/4 cup cashews 

2 cups soy milk 

2 1/2 cups broccoli florets 

1 1/2 cups diced Seitan 

6 cups cooked Vegan pasta, linguine, rotelle, shells,

or 3 to 4 cups cooked rice 

Heat the oil in a medium saucepan. Sauté the onions

and mushrooms with the salt and nutmeg until the

onions are translucent. Stir in the flour and yeast,

and cook 3  to  5 minutes longer. Then add the chopped

olives,  if using, and set aside. Blend the cashews

with 1 cup of soy milk until it makes a smooth paste.

You should be able to feel only a slight gritty

texture if you rub the mixture between your fingers.

Add the remaining cup of milk, and blend for a few

seconds. Pour the cashew milk over the sautéed onion

mixture, and stir until well blended. Cook over medium

heat, stirring occasionally, until the sauce thickens.

This would be a good time to begin cooking the pasta,

if using pasta.  Steam the broccoli for 2  to  3

minutes, or until tender but crisp. Add it to the

sauce mixture. Finally, stir in the diced Seitan.

Spoon the broccoli Seitan sauce over pasta or rice,

and serve hot.

Seitan  Cabbage  Rolls

1  head  Chinese  cabbage

1  pound  carrots,  cut  lengthwise  into  strips

1/2  pound  Seitan

2  Tbs.  mirin

4  Tbs.  rice  vinegar

4  Tbs.  tamari

1/2  cup  water

2  tsps.  ginger  juice

Wash  each  leaf  of   the  Chinese  cabbage  & 

drain  well.  Cut  the  thick  stem  by  laying  the 

cabbage  leaf  flat  on  the  table  &  cutting  in  a

V  shape  the  thickest  part  of  the  stem.  This 

will  make  rolling  much  easier.  Lay  Seitan 

strips  &  carrot  strips  on  the  base  of  the 

cabbage  leaf  &  start  to  roll  up.  As  you  roll 

up  the  leaf,  fold  the  sides  in  over  the 

vegetables.  This  will  create  a  neatly  folded 

roll  &  the  Seitan  &  carrots  will  not  fall 

out.  In  a  serving  dish,  mix  the  tamari,  mirin,

water,  ginger  juice  &  rice  vinegar  together. 

Cut  the  Seitan  rolls  in  half.  Place  the  rolls 

in  the  serving  dish  with  the  open  side  up.

Seitan, Fluffy Gluten Stakes

Serves 8:     

Broth: 

3/4 cup soy sauce 

1/4 cup Vegan  brown sugar,  or molasses     

3 garlic cloves, minced 

3 onions, sliced, not chopped 

2 quarts hot water 

Gluten: 

1 cup water 

1 cup vital gluten flour 

Place broth ingredients in 4  to  6 quart kettle.

Bring to a rolling boil. Meanwhile, place water in

large bowl for the gluten, add the vital gluten flour

and mix with hands or wire whisk, until mixture is

smooth. Take handfuls and squeeze and massage until

you have removed the excess water and have a

relatively smooth, rubbery ball. Set aside. Continue

with remaining mixture. When all the water has been

squeezed out of the entire batch, put the balls

together to form a log, smooth and shape about 3

inches across. Slice and flatten each stake, drop into

boiling broth. Reduce heat, cover and simmer for 30 

to  45 minutes. Remove stakes and bread and fry or

bake. If you choose to fry them, fry on one side in a

small amount of oil, turn and add 1/2 cup of the broth

they were boiled in to simmer the other side in.

Pouring the broth over all to moisten. These make

Wonderful, juicy stakes for sandwiches or eating

alone. If not fried, these may be chopped and put in

casseroles or ground.

Seitan Fusion Sauté

Serves 4; Total Calories per Serving: 203  

1 1/2 tsp. oil

1 medium onion, chopped

2 garlic cloves, minced

1 Tb. garam masala

8 ozs. Seitan, finely chopped or coarsely grated

2 cups zucchini, shredded 

1 cup fresh tomato, chopped 

1/2 can crushed pineapple in juice, undrained,  20 oz can

2 Tbs. peanut butter

1/2 cup light coconut milk

Salt and pepper to taste

Chopped peanuts for garnish (optional) 

Heat the oil in a large skillet. Add the onion and

sauté for 5 minutes. Add the garlic and garam masala.

Stirring, cook for another 1 to 2 minutes. Add the

zucchini, Seitan, and tomato and cook for 1 to 2

minutes. Add the remaining ingredients, and simmer over medium heat for 10 minutes until sauce begins to thicken slightly. Taste and add Tabasco if desired. Top with chopped peanuts. Serve

hot over rice. 

Seitan  Garlash

Seitan,  cut  into  cubes

1/2  onion,  chopped  into  cubes

1/2  red  bell  pepper,  chopped  into  cubes

1/2  cup  mushrooms,  sliced

1  Tb.  flour

Fry  the  Seitan  cubes  in  oil  til  dark  & 

crusty.  Add  the  onions,  bell  peppers  & 

mushrooms.  Season  it   well  with  your  choice  of 

seasonings.  Sprinkle  flour  on  it  &  let  it  go 

dark  in  colour.  Add  a  bit  of  water  to  it  & 

let  it  all  thicken.  Do  this  again  til  the  

sauce  gets  the  right  consistency.  Pour  over 

noodles  or  rice.

Seitan, Green Pepper Wheat Gluten Stake

Serves 4 to 6   

1 pound pre  made Wheat Gluten cut into 1 inch strips 

2 Tbs. olive oil for browning 

1 tsp. sesame oil 

1/2 cup onion cut into half rings 

2 to 3 garlic cloves pressed or chopped 

1 tsp. sea salt 

1/2 tsp. ground black pepper 

1 tsp. ground fresh ginger 

2 dashes garlic tabasco 

1/8 tsp. cayenne pepper 

1 Vegan vegetable bouillon 

1 cup hot water 

1 1 pound can chopped tomatoes 

2 medium green bell peppers 

1 small yellow bell pepper 

2 Tbs. corn starch 

1/4 cup cold water 

2 Tbs. soy sauce 

4 to 6 cups cooked rice 

Begin making rice, set aside when finished. Lightly

sauté onions in oil over medium heat. Add black pepper

and salt. Add pre  made wheat gluten strips and

lightly brown. Add in garlic and ginger being careful

not to burn. Dissolve bouillon in hot water, add to

mixture. Cover and simmer 5 minutes. Add tomatoes,

peppers, cayenne, and tabasco. Cook 10 minutes

uncovered. Meanwhile, add water to cornstarch, then

add soy sauce. Bring gluten mixture to a boil and stir

in cornstarch mixture. Stir constantly until thick.

Serve over rice.

Seitan Mork

Serves 4 as an appetizer or used in a stir fry; 80 Calories per Serving 

8 ounces gluten, cooked according to directions below

1 Tb. toasted sesame oil

2 Tbs. tamari soy sauce

2 Tbs. water

1 Tbs.  ginger, minced

1 Tb. garlic, minced 

1 Tb. Vegan sweetener

2 tsps. Five  spice powder

Vegetable cooking spray 

Form gluten into a cylinder and lightly simmer in

water for at least 30 minutes until quite firm. Let

cool and cut in small pieces in the Chinese "roll 

cut" style. Cut off one corner, turn the cylinder, cut

again and continue. Combine the remaining ingredients

to make a marinade. Marinate the gluten pieces for 15

to 30 minutes. Preheat the oven to 300 degrees. Spray

a baking sheet with cooking spray. Drain gluten from

marinade. Put on baking sheet and bake for 20 to 30

minutes. If gluten seems to be getting too dry, baste

with the marinade. Eat as is, use in a stir  fry, or

as a filling for mock  porke buns.

Seitan Noff

Serves 4 

Enough Seitan, gluten stakes, for 4 people, about 16

ozs., marinated in soy sauce and  garlic, and cut into cubes 

1 onion, sliced thin 

3 or 4 garlic cloves, minced 

2 cups fresh mushrooms, sliced 

2 Tbs. olive oil 

1 cup water mixed with 3 Tbs. soy sauce, or *Vegan vegetable stock (Recipe above) 

1 cup Vegan *sour creem (see recipe below) 

1 Tb. sweet basil or tarragon 

2 tsps. sweet paprika 

2 Tbs. fresh lemon juice,  white vinegar will do in a pinch 

1 tomato, cubed 

Marinate the Seitan for several hours or overnight, 

if it isn't already seasoned. Cut into cubes. Heat the

oil in a large skillet and sauté the Seitan, onions,

mushrooms and garlic until the onions are transparent.

Add the water or stock, "sour creem" and seasonings,

along with the lemon juice or vinegar, and cook

several minutes on medium heat until it's thickened up

quite a bit. At this point, stir in the cubed tomato.

Serve over noodles of your choice. For the Vegan sour

creem simply process 1 box of medium  firm tofu with 3

Tbs. lemon juice or vinegar, 1 Tb. sugar, 2 tsps. of

sea salt and 1/4 cup oil until smooth. Taste it and

adjust the seasonings to your liking.

*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.

Seitan  Pieces  In  Creem  Sauce

Seitan,  reserve  stock  it  simmered  in

Chop  an  onion  &  brown  it  in  oil.  Cut  Seitan 

into  bite  sized  pieces  &  add  to  the  onion  & 

fry  til  brown.  In  the  meantime  mix  2  to  3 

Tbs.  of  the  Seitan  stock  with  2  Tbs.  flour  & 

stir  it  in  the  Seitan/Onion  mixture.  Season  it 

well  &  bring  to  a  boil.  You  can  change  the 

consistency  by  adding  2  to  6  Tbs.  soy  milk. 

Goes  good  with  baked  potatoes  &  a  salad.

Seitan, Quick Scallion Seitan Sauté over Soba Noodles 

1  8 oz. package Vegan soba noodles 

1 bunch scallions 

5 to 6 fresh large button mushrooms 

8 garlic cloves 

1 cup Seitan,  plus marinade 

1 Tb. miso 

1/4 to 1/2 cup water 

Slice scallions into 1/2 inch pieces, including the

green tops. Mince garlic. Slice mushrooms thinly. Cut

Seitan into bite sized cubes. In a medium frying pan,

cook all the ingredients together in water and the

Seitan broth, adding more when necessary to prevent

burning, and to provide a sauce for the pasta. Cook

soba noodles, drain and rinse. Add Seitan sauté to

noodles and mix before serving.

Seitan  Ring  Dings

Serves  6  to  8

2  pounds  Seitan,  cut  into  strips

oil

3  Tbs.  ketchup

2  Tbs.  soy  sauce

2  tsps. Vegan  sugar

1/4  tsp.   each  ground  ginger,  crushed  red pepper

3/4  cup  water

1  Tb.  cornstarch

2  Tbs.  water

In  a  skillet  over  medium  high  heat,  brown  the

Seitan  on  all  sides  in  the  oil.  Add 

everything,  except  cornstarch.  Heat  to  boiling. 

Reduce  heat,  cover,  &  simmer  for  5  to  10 

minutes.  In  a  cup  stir  cornstarch  with  2  Tbs. 

water.  Gradually  stir  cornstarch  mixture  into 

simmering  liquid  in  skillet. Cook  until  mixture 

thickens  slightly  &  boils.

Seitan  Sauté

Copied  from  "Simply  Vegan",  by  Debra Wasserman

Serves  2;  313  Calories  per serving

1/2  cup  *Vegan  vegetable  broth (Recipe follows)

1  onion,  minced

1  apple,  diced

8  oz.  pkg.  Seitan,  cubed,  or  make  your  own from  gluten  flour

Sauté  all  ingredients  over  medium  heat  for  5 

minutes.  Serve  hot.

*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.

Seitan Squash Sauté

Serves 4; Total Calories per Serving: 137  

2 tsps. vegetable oil

1 medium onion, sliced

2 small carrots, peeled and sliced on the diagonal

1/2 pound of Seitan,marinated in tamari broth, cut in small chunks

1 medium  size yellow squash, diced

1 medium  size zucchini, diced

1 gray or roly  poly squash, diced

2 garlic cloves, minced

1 tsp. grated ginger

1/2 cup pineapple juice

1 large tomato, pureed

1 Tb. Seitan marinade or 2 tsps. tamari with 1 tsp. water

1 Tb. Arrowroot,  starch, mixed with 1 Tb. water 

Heat oil in large sauté pan over medium  high heat.

Add onion and carrots. Cook for about 5 minutes until

onion starts getting translucent. Add Seitan, squash,

garlic, and ginger and sauté for about 5 more minutes.

Add the pineapple juice, pureed tomato, and marinade.

Stir and cook for a couple of minutes. Remove pan from

heat. Add the arrowroot mixture, stir well. Return to

heat and stir until sauce thickens. Serve hot over

rice or noodles.

Seitan, Wheat Gluten Hoops 

5 pounds flour 

5 cups tap water 

10 cubes *Vegan broth (Recipe above) 

2 large stalks celery 

2 Tbs. salt 

1 cup soy sauce 

1 large onion 

1 package Vegan onion soup,  dry 

Take 5 pounds of all purpose flour, or gluten flour

like restaurants use for making pizzas, and add 5 cups

water. Make into a smooth, firm ball adding additional

water as needed. Place the dough ball in a greased

pan, and completely cover with tap water. Allow to sit

at room temperature for 8 to 24 hours. Cover with a

clean cloth to prevent dust, etc. getting into the

dough. Start heating water in a large pan before you

begin washing out the starch, so that it is to a good

rolling boil by the time you are finished washing. To

the water add the broth cubes, diced celery, salt,

onion soup powders, chopped onion, and soy sauce. The

broth, and later the breading controls the flavour. 

Set the pan and dough under the faucet and allow a

stream of tap water,  about the size of a lead pencil,

to run into the pan. Begin washing out the starch with

a kneading action. Soon the ball feels as if it is

breaking apart and will wash down the sink. Just

continue washing with strong hand and finger motions.

In 20 minutes of continuous washing much of the starch

will be removed, and it will feel like a plastic

substance. The gluten should hold together when lifted

in one hand, and slowly tear apart. Over washing will

make the gluten chops tough. Tear the gluten into

large balls and drop into the boiling broth. Boil at a

low roll for 2 1/2 hours. The broth can later be used

as gravy stock. Remove the cooked hoops, slice, bread,

like an Italian breading, and fry. You may wish to

start with a fifth recipe to see how it goes.

Experiment adding dry yeast after you finish washing

and let set to rise. It makes the chops lighter.

Freeze what is not to be eaten right away. 

Side  Dishes, Vegan

Artichoke Tomato Sauce Alfredo

Serves 2; each serving is 210 Calories

1 can artichokes, not packed in oil

4 to 5 fresh tomatoes, chopped into large chunks

1 onion, chopped 

fresh garlic, or 1 Tb. garlic powder

1/2 cup fresh basil, chopped, or 3 Tbs. chopped dried basil

2 Tbs. whole wheat flour

1/2 cup, or more,  non fat soy milk, or low fat  *rice milk (Recipe follows)

Prepare Vegan fettucini, macaroni or spaghetti

noodles al dente. Place onion, tomato, garlic and

basil in a non stick pan and sauté in a little the of

the liquid from the can of artichokes. Cut the

artichokes into small pieces. Add the artichokes, and

liquid, into the  sauté with a little flour to

thicken. Mix thoroughly, adding soy or rice milk and

flour to desired thickness. Don't cook the artichokes

for long, just enough heat all ingredients and to

blend sauce to desired thickness.  Top the pasta with

the artichoke sauce.  Pasta is about 100 calories per cup.

*Plain  Rice  Milk  

Makes  about  1  quart;  108 Calories  per  cup

This  rice  milk  is  excellent  for  use  in 

gravies,  sauces  &  creemed  soups,  adding  body  & 

richness  without  fat.

Bring  to  a  boil  in  a  saucepan:

2  cups  water

Add,  return  to  a  boil,  reduce  heat,  &  simmer for  45  minutes:

1  cup  uncooked  short  grain  brown  rice

Combine  in  a  blender  until  very  smooth:

the  well  cooked  rice

2  cups  hot  water

The  mixture  will  be  thicker  than  regular  or 

soy  milk,  but  may  be  thinned  a  bit  with  more 

water,  if  desired.  It  will  thicken  further  when

chilled.  Store  in  a  tightly  covered,  sterilized

jar  in  fridge,  &  shake  well  before  using. 

This  only  keeps  for  2  to  3  days.

Asparagus with shallots

1 bunch asparagus, lightly cooked and drained  

4 shallots, the real brown bulbous onion like kind, 

browned in a non stick pan, 

a pinch of saffron

salt and freshly ground pepper.  

Serve with a wedge of lemon.

Baked Acorn Squash Rings

Serves 2; Calories per serving 72 

1 acorn squash, about 1/2 pound

1 tsp. maple syrup

1/4 tsp. ground cinnamon

1 tsp. water

1 apple, cored and sliced (optional)

Wash the squash, then slice it crosswise into 1/4

inch rings. Remove the seeds and pulp.  Layer the

rings in a casserole dish, top with maple syrup, dust

on cinnamon and sprinkle with water.  As an added

touch, slices of apple can be placed in layers

alternating with the squash rings.  Bake, covered, in

a preheated oven at 275 degrees for about 30 minutes. 

The timing and temperature are not critical, so this

can bake along with other dinner dishes.

Barley Croquettes

24 to 30 croquettes, a small roll of chopped vegetables fried in breadcrumbs

4 stalks celery

1 carrot

3 cups barley

6 cups water

1/2 tsp. sea salt

freshly ground pepper to taste

1 tsp. dried basil

2 bay leaves

1/2 cup chopped Italian parsley for garnish

Wash and dice the celery and carrot and place in a

pressure cooker, or a 4 quart sauce pan, along with

the barley, water , salt, and a few grindings of

pepper, basil, and bay leaves.  Bring to pressure, or

a boil, over high heat, then reduce heat to low and

pressure cook for 40 minutes, or simmer, covered, for

1 hour, or until the barley is tender. Wash and chop

the parsley. When barley is finished cooking and the

pressure is down, remove the bay leaves,  put the bay

leaves into the compost bucket.  Place half grain in a

food processor and process until well mixed but not

pureed.  Combine with the remaining grain in a large

bowl and set aside until cool enough to handle.

Moisten your fingers with water and form barley into 2

1/2 inch round croquettes or patties.  Fry in non

stick skillet sprayed very lightly with cooking spray.

Alternatively, brush with oil and place on oiled

baking sheets and bake for 1 hour, or until lightly

browned.  Serve hot with *Shitake Mushroom sauce (Below),

garnished with chopped parsley.

*Shitake Mushroom Sauce

Makes 2 cups

1.75 ozs. dried shitake mushrooms

2 1/2 cups water

4 large shallots or garlic cloves, peeled and minced

1 to 2 Tbs. soy sauce or tamari, Author used only 1,

plenty salty

2 1/2 Tbs. kuzu, or cornstarch

1 tsp. fresh lemon juice

1 Tb. whole grain mustard (optional)

Place mushrooms in small bowl.  Bring 1 cup water to

boil, pour over the mushrooms and set aside to soak

until soft, about 30 minutes. Drain mushrooms and

press out excess liquid, reserving the soaking water.

Cut off tough stems and discard.  Slice mushrooms into

thin strips. Place 2 to 3 Tbs. soaking water in a

small saucepan along with the shallots or garlic and 1

Tb. of the soy sauce.  Simmer, stirring until the

shallots are tender, about 3  to 5 minutes, adding

more liquid if necessary.  Add the mushrooms and

simmer for 1 minute more.  Add the remaining soaking

water, 1 1/4 cups additional water, the soy sauce and

lemon juice. Dissolve the kuzu or cornstarch in

remaining 1 cup water. Bring sauce to a simmer, add

the kuzu and cook, stirring constantly, until sauce is

thickened and translucent.  Add mustard if you wish.

Serve hot.

Batter Fried Vegetables

Serves: 3 to 4 

3/4 cup unbleached white flour

1 cup soy milk 

1/4 cup blue corn flour or meal 

1 Tb. olive oil 

1 Tb. spike or seasoning 

1/2 tsp. turbinado sugar 

nutritional yeast flakes to taste 

sufficient oil to deep fry 

optional,  1/4 to 1/2 cup cajun seasoning, check

ingredients carefully 

Mix all the dry ingredients in a large bowl. This

mixes easily by hand and will probably make a big

purple mess if you use a mixer. Add soy milk and mix

until a thick batter forms. This batter may be too

thick based on the amount of seasoning you add,

additional soy milk may be needed. Try not to thin the

batter out too much or it may not stick as well.  You

will want to heat your oil up to 375 or so while you

make the batter.  Clean and slice vegetables to a size

you would like and pour them into the batter.  Stir

batter over vegetables until they all have a nice

coating.  Deep fry in small batches for about 4

minutes per batch. Enjoy them with tofu ranch dip, 

and/or your favorite sauce.

Boof Noff

Serves 4 to 6

sauté/ liquid of your choice, or cooking spray

1 onion, chopped

6 cups mushrooms, sliced, a mixture is nice, if not

buttons will do

1 tsp. paprika

1/4 cup unbleached white flour

6 Vegan veggie burgurs, cubed, your favourite low fat

brand, or equivalent TVP chunks, rehydrated in a good,

strong stock (Many recipes under “Burgurs, Vegan)

1 cup water

a little *Vegan stock (Recipe below) 

6 Tbs. mock *sour creem (recipe below)

1/2 tsp. mild mustard

Sauté the mushrooms and paprika in a sprayed pan, or

in your favourite sauté liquid. Add the flour and the

cubed veggie burgurs, stir well and brown for two

minutes. Pour in the water, simmer  very  gently for

10 to 15 minutes. Stir often and add a little stock if

the mixture seems dry. Add the sour creem and mustard,

then heat through but do not boil or simmer, Author

usually does this with the pan off the heat.  Serve

immediately.

*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.

*Mock Sour Creem

Makes 1 1/2 cups

1 10.5 oz. container silken tofu, 1% Mori Nu

1 Tb. fresh lemon juice

1 Tb. brown rice vinegar

1 tsp. brown rice syrup 

1/2 tsp. apple cider vinegar

1/2 tsp. sea salt

optional additions:  2 Tbs. nutritional yeast  flakes,1 tsp. mild mustard, Umeboshi vinegar in

place of the cider vinegar,  spices of your choice

Blend in a food processor until completely smooth.  A

pinch of dill and thyme works well for use in the

noff recipes.  This makes a great chip dip when

mixed with chives and garlic.

Bean Cakes

Makes 8 to 10 servings

2 cups cooked black eyed peas, drained

2 tomatoes

2 onions

salt and ground black pepper to taste

light oil, sunflower, peanut, for frying

Puree the peas in a blender or food processor until

smooth, add small amounts of cold water if necessary.

Pour the purée into a mixing bowl. Puree the tomatoes

and onions until smooth, then add to the peas. Season

with salt and pepper, and mix well. Heat the oil in a

large, heavy skillet until very hot. Drop tsps. of

the bean mixture into the skillet and sauté until

brown, then turn over and brown the other side. Drain

well on paper towels.

Broccoli  And  Cashews  Over  Millet

Copied  from  "Simply Vegan",  by  Debra  Wasserman

Serves  5;  307 Calories  per  serving

2  cups  millet

6  cups  water

2  Tbs.  oil

2  tsps.  mustard  seeds

1  large  bunch  broccoli,  chopped

1  onion,  chopped

1/2  cup  water

1/2  cup  cashews,  chopped

1  Tb.  soy  sauce

Cook  millet  in  6  cups  water  in  a  covered  pot

over  a  medium  high  heat  for  15  to  20 

minutes.  The  millet  will  become  soft.  While 

millet  is  cooking,  heat  oil  in  a  large  pan. 

Add  mustard  seeds  &  cover  pan.  As  the  seeds 

fry  they  will  begin to  pop,  like  popcorn.  When 

you  no  longer  hear  any  seeds  popping,  a  minute

or  so,  add  the  broccoli,  onion,  water, 

cashews,  &  soy  sauce.  Sauté  about  15  minutes 

until  broccoli  is  tender.  Serve  sautéed  mixture 

over  the  cooked  millet.

Broccoli  Chow  Mein

Copied  from  "Simply  Vegan",  by  Debra Wasserman

Serves  3;  118  Calories  per serving

3  stalks  broccoli,  chopped

1  Tb.  oil

1/2  cup  water

1/2  pound  mung  bean  sprouts

1/2  cup  slivered  almonds  or  sunflower  seeds (optional)

1  Tb.  arrowroot  starch  or  cornstarch

1/2  cup  water

1 1/2  Tb.  tamari  or  soy  sauce

1  tsp.  sesame  oil  (optional)

Stir  fry  broccoli  in oil  &  1/2  cup  water  for 

3  minutes  over  medium  high  heat.  Add  bean 

sprouts  &  almonds  or  sunflower  seeds.  Stir  fry 

for  2  more  minutes.  Dissolve  arrowroot  or 

cornstarch  in  1/2  cup  water.  Add  to  broccoli  &

sprout  mixture  along  with  tamari  or  soy  sauce 

&  sesame  oil  if desired.  Stir,  then  heat 

covered  for  1 minute  longer.  Serve  hot.

Broccoli  Sauté

Copied  from  "Simply  Vegan",  by  Debra Wasserman

Serves  4;  54  Calories  per serving

1  pound  broccoli,  about  3  stalks,  chopped

1  onion,  chopped

1 1/2  tsps.  oil

1/2  cup  water

1  Tb.  caraway  seeds

Sauté  ingredients  in  a  large  frying  pan  over 

medium  high  heat  for  10  minutes.

Broccoli  Stir  Fry

Copied  from  "Simply  Vegan",  by  Debra Wasserman

Serves  4;  91  Calories  per serving

1  bunch  broccoli,  chopped

1  carrot,  thinly  sliced

2  stalks  celery,  chopped

1 1/2  Tbs.  sesame  seeds

1  Tb.  oil

1/2  cup  water

Stir  fry ingredients  over  medium  high  heat  for 

8  minutes.  Serve  with  rice.

Chickpea Spinach Surprise

1 pound frozen spinach

1 15 oz. can chickpeas, drained and rinsed

1 onion, finely chopped

8 to 10 garlic cloves, minced

2 Tbs. lemon juice

4 Tbs.  water

2 tsps. dill seed

1 tsp. each  dried basil, dried oregano

1/2 tsp. black pepper

Cook the spinach according to package directions. 

Meanwhile sauté the onion, garlic, and seasonings in

the lemon juice and water.  Stir in the cooked spinach

and chickpeas.  Serve.

Chinese  Stir  Fried  Vegetables  And  Pineapple

Copied  from "Simply  Vegan",  by  Debra  Wasserman 

Serves  4;  134  Calories  per  serving

1  Tb.  oil

1  cup  water

3  carrots,  chopped

1  zucchini,  chopped

6  ozs.  snowpeas  (optional)

1/2  pound  mushrooms,  chopped

2  onions,  sliced

2  tomatoes,  chopped

1/2  pound  mung  bean  sprouts

10  oz.  can  crushed  pineapple

3  Tbs.  soy  sauce  or  tamari

Stir  fry  all  the ingredients  over  medium  high heat  until  carrots  are  tender,  yet  crisp.  Serve hot  with  rice.

Chow  Mein

Serves  4;  145  Calories

1/3  cup  *Vegan  vegetable  broth (Recipe follows)

1  Tb.  soy  sauce

1  tsp.  Vegan  sugar

1 1/2  Tbs.  cornstarch (*See Note below)

2  Tbs.  oil

2  cups  sliced  onion,  cut  lengthwise

3  cloves  garlic,  minced

4  cups  sliced  Chinese  cabbage  or  bok  choy,  cut crosswise

3  cups  mung  bean  sprouts

2  cups  sliced  celery,  cut  diagonally

1/4  cup  sliced  scallion

In  a  small  bowl,  mix  broth,  soy  sauce  & 

sugar.  Stir  in  cornstarch  until  dissolved;  set 

aside.  In  a  wok  or  large  skillet,  heat  oil 

over  high  heat.  Add  the  onions  &  garlic,  & 

cook,  stirring,  30  seconds.  Add  the  rest  & 

cook,  stirring,  until  tender crisp.  Add  the 

cornstarch  mixture  &  cook,  stirring,  until  the 

sauce  is  thickened.  Serve  with  rice &  crispy 

Vegan  noodles.

*Note:  The  amounts  of  cornstarch  &  broth  needed 

may  vary,  depending  on  how  much  liquid  the 

vegetables  give  off  when  stir  frying  them.  If 

mixture  is  too  thick,  stir  in  a  little  more 

broth;  if  it’s  too  thin,  stir  extra  cornstarch 

into  a  little  cold  water  &  then  add  it  to 

the  vegetables,  cooking  until  thickened.

*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.

Cranberry Beans and Kale

1 onion, chopped

16 garlic cloves,  minced

6 cups Vegan vegetable bouillon 

1 pound cranberry, white, pinto or about any other

bean, cooked or 3 cans undrained

1 can, 6 ozs., tomato paste

1 tsp. or more red pepper flakes, adjust to your tastes

1 pound  kale, chopped

1/2 cup cornmeal

1/2 cup water

1 tsp. ground cumin, a little better if freshly toasted and ground

Juice of half a lemon

freshly ground black pepper

green onions for garnish, optional

Dump all but garnish,water, lemon juice and cornmeal

in pot and simmer until the kale is tender. Mix the

cornmeal, water and lemon juice into paste and pour it

slowly into the simmering stew.  Simmer another 15

minutes.  Garnish with chopped green onions.

Creemed  Mushrooms  And  Squash

Copied  from  "Simply Vegan",  by  Debra  Wasserman

Serves  6;  106  Calories  per  serving

1  pound  mushrooms,  sliced

2  zucchini  or  yellow  squash,  finely  chopped

1  onion,  chopped

1  tsp.  dill  weed

salt  &  black  pepper  to taste

1  Tb.  oil

1/2  cup  water

1 1/2  cups  soy  milk

2  Tbs.  unbleached  white  flour  or  whole  wheat 

pastry  flour

2  Tbs.  nutritional  yeast  flakes

Stir  fry  mushrooms,  zucchini  or  yellow  squash, 

onion,  &  spices  in  oil  &  water  over  medium 

high  heat  for  10  minutes  until  squash  is 

tender.  Add  soy  milk,  flour,  &  nutritional 

yeast  flakes.  Stir  until  sauce  is  thick.

Creemed  Potatoes,  Onions,  And  Peas

Copied  from "Simply  Vegan",  by  Debra  Wasserman

Serves  6  to 8;  299  Calories  per  serving

2  pounds  very  small  red  or  white  potatoes, sliced  thinly

3  Tbs.  soy  margarine

6  Tbs.  unbleached  white  flour  or whole  wheat pastry  flour

1 1/2  cups  low  fat soy  milk

1 1/4  cups  water

2  tsps.  mustard

2  10  oz.  boxes  frozen pearl  onions

10  oz.  box  frozen  peas

fresh  parsley,  minced,  for  garnish

Cook  potatoes  in  boiling  water  for  15 to  20 

minutes,  until  tender.  Meanwhile,  melt  the  soy 

margarine  in  a  pan.  Add  flour,  soy  milk,  & 

water.  Stir until  mixture  thickens,  about  2 

minutes.  Add  mustard,  salt  &  pepper  to  taste. 

Add  onions  &  peas  &  heat  for  5  minutes 

longer,  stirring  often.  Add  potatoes  & garnish 

with  parsley.  

Creemed  Spinach

Copied  from  "Simply  Vegan",  by  Debra Wasserman

Serves  4;  66  Calories  per serving

10  oz.  box  frozen  chopped  spinach

1/2  cup  water

1  cup  soy  milk

1  Tb.  cornstarch

1/4  tsp.  nutmeg

1/2  tsp.  garlic  powder

1  tsp.  soy  sauce

Cook  spinach  in  water  over  medium  heat  for  15

minutes.  Add  remaining  ingredients  &  simmer 

over  medium  low  heat  for  3  minutes  longer, 

stirring  often.

Crummy Vegetable Bake

Serves 4 to 6

1 medium cauliflower, cored and broken into florettes

1/4 head red cabbage, cored and shredded

6 carrots, diced

2 yellow squash, cut into 1/2 inch cubes

2 cups fresh spinach, shredded

4 Tbs. extra virgin olive oil

3 garlic cloves, minced

6 slices Vegan whole grain bread

3 Tbs. extra virgin olive oil plus 1 tsp. sea salt and

freshly ground black pepper, for tossing vegetables in.

Steam all vegetables except spinach for 10 minutes,

or until tender but not mushy. Add spinach for the

last minute, just to wilt it. In a heavy skillet, heat

the 4 Tbs. olive oil. Add the garlic and sauté

briefly. In your food processor or blender, process

the bread crumbs to a cornmeal  consistency. Add to

the garlic and olive oil and toss until all oil is

absorbed into the bread. Toss the steamed vegetables

with the 1 Tb. olive oil and salt and pepper, and then

toss with 1/2 of the crumb mixture. Spread this in a

shallow oven safe pan. Top with the remaining crumb

mixture and drizzle with the 2 remaining Tbs. of olive

oil. Bake in a hot oven for 5 to 10 minutes, until

topping is browned. Keep your eye on it to keep it

from burning, though.

Fava  Bean  Delight

Copied  from  "Simply  Vegan",  by  Debra Wasserman

erves  3;  182  Calories  per serving

small  onion,  chopped

1  Tb.  oil

19  oz.  can  Fava  Beans,  drained

1  tomato,  chopped

juice  from  1/2  lemon

1  tsp.  cumin

1/8  tsp.  black  pepper

Sauté  onion  in  oil  until  transparent.  Add 

remaining  ingredients  &  cook  over  medium  heat, 

stirring  occasionally,  for  10  minutes.  Serve  hot with rice.

Fettucini Alfonso

Serves 6;  251 Calories per serving

1.5 cups frozen corn kernels

1.5 cups low fat soy milk

1 Tb. onion granules

1 15.5 oz. can Great Northern Beans, rinsed and drained well

1 pound Vegan fettucini

cracked black pepper

Thaw the corn kernels by transferring them to a mesh

strainer and  placing them under hot, running tap

water. Stir carefully until  completely thawed, drain

well, and measure. Place corn, milk and seasoning in a

blender, and process until completely smooth. It may

take several minutes to completely pulverize the corn.

Pour the the blended mixture in a medium saucepan  and

stir in the beans. Warm over medium low until the

beans are heated through, stirring often.  While sauce

is heating, cook the fettucini in a large pat of 

boiling water until al dente. Drain well and return to

the pot.  Add the hot sauce and toss until evenly

coated. Serve immediately, topping each portion with a

generous amount of cracked pepper. Author didn't like

the lumpy beans, so she blended the rest and tried it

that way.  Much more Alfredo when smoothed.

Garbanzo Nuts 

Makes over 5 cups

5 cups cooked garbanzo beans

1 Tbs. each onion powder, garlic powder, or to taste 

any other seasonings you may want

Place the beans in a single layer on a non stick

baking pan.  While still damp, sprinkle the beans with

the seasonings.  Bake in a 350 degree oven for 45

minutes, or until the beans are quite dry and browned.

You'll need to loosen the beans from the pan with a

spatula periodically during the baking period and turn

them a few times.

Holiday Cranberry Stuffed Squash

Serves 6

3 winter squash, such as acorn, buttercup, butternut, or delicata

2 cups onions, minced 

1 cup celery, minced 

1 tsp. cooking liquid, Vegan broth, water, apple juice

3 cups cranberries, fresh or 12 ozs. frozen 

1/2 tsp. salt

1 cup unsweetened applesauce

2 tsps. orange peel, freshly grated 

juice of 1 orange, about 1/2 cup

1/2 cup pure maple syrup, or to taste

Preheat the oven to 400. Slice each squash in half

lengthwise and remove the seeds. Place the squash, cut

side down, in a large flat bottomed baking pan, add

water to about 1/2 inch, cover and bake for 30

minutes. Meanwhile, in a covered saucepan on medium

heat, sauté the onions and celery in the cooking

liquid, stirring often, for 10 minutes, until

softened. Add the cranberries and salt, lower the

heat, and simmer until the cranberries have popped,

about 10 minutes. Remove from the heat and stir in the

applesauce, orange peel, orange juice, and maple

syrup. The filling should be tart, add just enough

maple syrup to offset the sourness of the cranberries.

Remove the squash from the oven and turn the halves

over in the pan. Fill each cavity with a rounded 1/2

cup of the filling. Bake, uncovered, for 30 minutes,

until well done. Note: Baking time varies greatly,

depending on the type of squash you're using. Delicata

squash cooks very quickly, so when you fill the cavity

after the initial baking period, you may only need to

return to the oven long enough to heat everything

through.

Kale & Potatoes

5 pounds potatoes

large bunch of kale, chopped

1 or 2 onions, chopped

salt, pepper, paprika

Peel & slice the potatoes then cook in lightly salted

water til tender, about 30 minutes.  Cook the kale &

onion together with a little water til tender, about

10 minutes.  Mash the potatoes  with enough of the

cooking water to get the consistency you like  then

mix in the kale, onions & seasonings.  This makes a

lot but it keeps well in the fridge and it makes 

great breakfast tacos.  Just roll some up in a

tortilla with some salsa.

Kale With Sweet & Russet Potatoes

Makes 8 to 10

servings

3  sweet potatoes, peeled, cubed

4  russet potatoes, peeled, cubed

6  cups chopped kale, 6 to 7 leaves

1/2 l yellow onion, minced

1/2 cup fresh parsley,  chopped 

salt and pepper to taste 

Steam the potatoes until cooked enough to mash; mash,

mixing in enough of the potato  water to make for a

smooth consistency. Steam the kale separately. When

done, drain well. Sauté the onion until translucent in

enough potato water to keep it from sticking to the

pan. Add the kale, parsley, onion, salt, and pepper to

the mashed potatoes. If desired,

place in an oven proof casserole dish and broil until

the top is just beginning to brown.

Risotto With Fresh Asparagus  

Calories per serving 162

2 1/2  cup *Vegan vegetable broth (Recipe follows)                      

1   garlic clove,  finely chopped

4   Tbs.  Onions, finely chopped

1    tsp.  lemon zest , grated

3/4  cup  short grain rice, risotto

1 pound  asparagus spears,fresh, cleaned, cut  into 1 inch lengths

Pour stock into saucepan.  Bring to boil and let

simmer over low heat.  In  a heavy skillet, sauté

garlic and onions in water or small amount of stock 

over low heat until onions turn soft.  Add lemon zest

and rice.  Stir with  a fork until rice is well

coated. Add one cup warm stock; cook over low heat

until liquid is absorbed,  stirring occasionally with

a fork.  Repeat with another cup of stock.  Then add 

remaining 1/2 C stock.  When absorbed, rice should be

done. Steam asparagus. Add asparagus to risotto just

before serving.

*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.

Sautéed  Spinach  With  Water  Chestnuts

Copied  from  "Simply Vegan",  by  Debra  Wasserman

Serves  3; 104  Calories  per  serving

10  oz.  bag  fresh  spinach,  washed  &  chopped

1  Tb.  oil

1/3  cup  water

2  garlic  cloves,  minced

1/2  tsp.  cumin

1/8  tsp.  cayenne  pepper

1  Tb.  lemon  juice

4  ozs.  water  chestnuts,  thinly  sliced

Sauté  all  the  ingredients  over  medium  high 

heat  for  5  minutes.

Savoury Wild Rice Stuffed Onions

Makes 6 to 8 servings depending on which onions you use

6 Vidalia Onions or 8 yellow onions.

1 cup mushrooms, chopped

3 garlic cloves, minced

1 apple, peeled, cored, chopped, about 1 cup

2 Tbs. fresh parsley, minced

2 Tbs. fresh marjoram, minced, 1 tsp. dried

1 tsp. lemon juice

1/4 tsp. paprika

salt & pepper to taste

1 cup wild rice, cooked

*Vegan vegetable stock (Recipe above)

Preheat oven to 400. Cut 1/4 inch off both ends of

the onion and peel off dry layers. Bake onions, root

end down in baking dish for 30 minutes, or until

golden brown.  Let cool and hollow out each onion from

top, leaving 1/2 inch shell, outer most 2 to 4 layers.

Chop 1 cup of reserved onion and sauté with mushrooms

in a medium hot pan for 3 minutes.  Add garlic and

apple and sauté 3 minutes. Add parsley, marjoram,

lemon juice, paprika, salt and pepper; combine the

sautéed mixture with the cooked rice. Fill each onion

shell with rice mixture. Pour enough stock to cover

bottom of onions, about 1/2 inch. Bake for 20 minutes,

basting the stuffed onions with stock occasionally.

Authors  suggestion on this is that the onions took A

LOT longer to cook than 30 minutes.  If you want to

fix this for a dinner, I recommend that you bake the

onions the night before, and then finish up the next

evening with the filling.  The onions will also be

cool then, instead of working with hot onions that

just came out of the oven.

Steamed  Potatoes  With  Sautéed  Onions

Copied  from  "Simply Vegan",  by  Debra  Wasserman

Serves  4; 157  Calories  per  serving

4  potatoes,  peeled  &  thinly  sliced

1  Tb.  oil,  or  1/4  cup  water

1  onion,  chopped

1  tsp.  tarragon

1/4  tsp.  black  pepper

Steam  sliced  potatoes  over  boiling  water  until 

tender.  Sauté  onion  &  spices  in  a  separate  pot

in  oil  or  water  over  medium  heat,  until 

onions  are  transparent.  Serve  onions  over 

potatoes.

Steamed  Squash

Copied  from  "Simply  Vegan",  by  Debra Wasserman

Serves  4;  50  Calories  per serving

2  yellow  squash,  thinly  sliced

2 zucchini,  thinly  sliced

1  Tb.  soy  sauce  or  tamari

1  tsp.  each  nutritional  yeast  flakes,  dill  weed

Steam  yellow  squash  &  zucchini  over  water  for 

10  to  15  minutes,  depending  on  how  tender  you 

prefer  your  vegetables.  Remove  squash  &  place 

in  a  dish.  Sprinkle  with  soy  sauce  or  tamari, 

nutritional  yeast  flakes,  &  dill  weed. 

Variation;  Stir  in  1  cup  Vegan  croutons  or 

Vegan  Chinese  dry  noodles  before  serving. 

Stuffed  Acorn  Squash

3 green onions, chopped 

1 cup celery,  diced 

1 bunch spinach, coarsely chopped

1/2 to 1 cup Vegan *bread crumbs (Recipe follows)

dash salt

Bake the squash at 350 for 1/2 hour face down in

water, 15 minutes upright.  Sauté onions and celery,

balsamic vinegar method.  Add spinach and cook just to

wilt.  Stuff squashes and return to oven for 10 to 15 minutes.

*Vegan Breadcrumbs

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

Stuffed  Mushrooms

Copied  from  "Simply  Vegan",  by Debra  Wasserman

Serves  2  to  3;  121  Calories per  serving

10  large  mushrooms

1/3  pound  yellow  squash

1/3  small  onion

1/2  carrot

1/8  tsp.  each  garlic  powder,  black  pepper

1  Tb.  oil

Remove  stems  from  mushrooms.  Chop  stems, 

squash,  &  onion.  Peel  &  grate  carrot.  Sauté 

ingredients,  except  mushroom  caps,  over  medium 

high  heat  for  10  minutes,  until  squash  is 

tender.  Stuff  mushroom  caps  with  mixture.  Heat 

stuffed  mushrooms  in  oiled  pan  for  5  minutes 

over  medium  heat.

Sweet Potatoes with Cranberries and Kale

serves two

2   sweet potatoes, about 1/2 pound

2/3  cup  cranberries, cut into halves

1/4  cup  yellow onion, minced

2    garlic cloves, minced

2    Tbs.  fresh ginger, grated

1/2  cup  apple sauce, unsweetened

1/8  tsp.  cinnamon

1/4  tsp.   each allspice, mustard powder

3/4  cup  *Vegan vegetable stock (Recipe above)

3    large   kale leaves, cut in thin strips

salt to taste

Steam sweet potatoes until soft.  Peel and cut into

large dice.  Put onion in a medium non stick skillet

over medium high heat, cover, and sweat for 3 minutes,

until onion just begins to brown and stick.  Add a Tb.

of the stock and stir to distribute colour.  Simmer

until liquid evaporates and repeat process twice more.

Add garlic, ginger, and another Tb. of stock, reduce

to low heat and cook for 2 more minutes.  Mix spices

into apple sauce and stir into onions in the skillet.

Add sweet potatoes, cranberries, and 1/4 cup of the

stock, and cover and simmer 5 or 6 minutes, until

berries are tender. Add Kale and remaining stock,

cover and cook until greens are tender, 2 to 3

minutes.  Stir, season with salt, and serve You could

substitute spinach for the kale.

Sweet Stuffed Sweets

Makes 4 servings;  125  Calories per  serving

These delicious pineapple flavoured sweet potatoes

can be stuffed a day ahead and baked when needed.

2 large sweet potatoes, 9 oz each

1/2 cup canned crushed pineapple, unsweetened, drained

1/4 tsp. vanilla extract

1/8 tsp. ground cinnamon

1 tsp. firmly packed brown sugar

Topping:

2 tsps. wheat germ

1/8 tsp. ground cinnamon

Preheat oven to 375. Prick sweet potatoes several

times with a sharp knife and bake them 45 minutes, or

until tender. Cut potatoes in half lengthwise. 

Carefully scoop out the pulp with a spoon, leaving a 

1/4 inch shell. In a medium bowl, combine potato pulp

with crushed pineapple, vanilla extract, cinnamon, and

brown sugar.  Mix with a fork until well blended.

Divide mixture evenly and fill the potato shells,

smoothing the tops with the back of a spoon. Combine

wheat germ and cinnamon and  sprinkle evenly over

potatoes. Place potatoes in a shallow baking pan. Bake

15 minutes.

Tomato  Zucchini  Stir  Fry

Copied  from  "Simply  Vegan",  by Debra  Wasserman

Serves  5;  89  Calories per  serving

3  zucchini,  thinly  sliced

1  onion,  minced

3  tomatoes,  chopped

1  Tb.  garlic  powder

2  Tbs.  basil

1/4  cup  nutritional  yeast  flakes

salt  to  taste

1  Tb.  oil

1/2  cup  water

Stir  fry  all  the  ingredients  over  medium  high 

heat  until  zucchini  is  tender

Unrolled  Cabbage  Rolls

Copied  from  "Vegan Vittles",  by Joanne  Stepaniak

Serves  4;  206  Calories per  serving

2  tsps.  canola  oil

1  cup  onion, chopped

1  cup  carrots,  sliced

1  stalk  celery.  finely  chopped

2  garlic  cloves,  pressed

6  cups  green  cabbage,  chopped

1 2/3  cups  water

1  8  oz.  can  Vegan  tomato  sauce,  1  cup

3/4  cup  quick  cooking  brown  rice,  not  instant, 

*see  Note  below

2  Tbs.  unbleached  cane  sugar  or  other  Vegan sweetener  of  your  choice

1  Tb.  paprika

1  tsp.  dried  oregano  leaves

1/2  tsp.  salt,  or  to  taste

1/4  tsp.  dried  thyme,  crumbled

Place  oil  in  a  4 1/2  quart  saucepan  or  Dutch 

oven,  &  heat  it  over  medium  high.  When  oil  is

hot,  add  the  onion,  carrot,  celery,  &  garlic, 

&  sauté  them  for  10  minutes.  Add  the  remaining

 ingredients,  mix  well,  &  bring  the  mixture  to 

a  boil.  Reduce  heat  to  medium  low,  cover  the 

saucepan  with  a lid,  &  simmer  the  mixture  for 

30  to  35  minutes.  Do  not  stir  or  lift  the 

lid  until  the  total  cooking  time  has  elapsed. 

Remove  saucepan  from  the  heat,  &  let  the 

mixture  rest,  covered,  for  5  minutes.  Stir  to 

mix  well,  &  serve  hot.  

*Note:  This  recipe  must  be  made  with  quick  cooking  brown  rice.  Do  not substitute  regular  brown  rice.  The  acid  in  the tomato  based  sauce  prevents  regular  brown  rice from  absorbing  sufficient  moisture  to  thoroughly soften  &  cook.

Vegetable  Medley

Copied  from  "Simply  Vegan",  by  Debra Wasserman

Serves  4;  163  Calories  per serving  

2  carrots,  peeled  &  chopped

2  stalks  celery  &  2  yellow  squash,  chopped

1  onion,  chopped

1/2  pound  mushrooms,  chopped

1 1/2  Tbs.  oil

10  oz.  box  frozen  peas

1  Tb.  basil

Stir  fry  carrots,  celery,  squash,  onion,  & 

mushrooms  in oil  for  5  minutes  over  medium  high

heat.  Add  peas  &  basil.  Heat  for  5  minutes 

longer  &  serve.

Zucchini,  Pepper,  And  Corn

Serves  4;  68 Calories  per  serving

1  pound zucchini,  chopped

1  onion,  chopped

1  green  bell  pepper,  chopped

1  cup  fresh  or  frozen  corn

1/2  tsp.  each  parsley  flakes,  onion  powder

1/4  tsp.  black  pepper

2  tsps.  oil  or  1/3  cup  water

Sauté  all  the  ingredients  until  vegetables  are tender. 

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