Ingredients (use vegan versions):

• 2 cups cooked rice (white tastes best)
• 3/4 cup seitan cut into one centimeter cubes
• 3/4 cup firm tofu cut into one centimeter cubes
• 1/2 cup zucchini cut into 1/2 centimeter cubes
• 2 tablespoons oil
• One eight-ounce can of pineapple chunks drained
• 4 tablespoons tomato paste
• 1 tablespoon salt
• 1 tablespoon vegan sugar(such as Florida Crystals)(optional)

Directions:

Note: One centimeter equals about 2/5 of an inch.

Fry seitan, tofu, and zucchini to taste (add the pineapple
chunks near the end of the frying process). Drain oil. Mix
in the remaining ingredients until tomato paste is evenly
distributed over rice.

Serves: 4

Preparation time: 30 min.

Ingredients (use vegan versions):

• 1 box or package of quinoa
• 1 green pepper
• 1 red pepper
• 1 red or yellow onion, your choice
• 1 bottle of the cheapest vegan red wine money can buy
• 1 lb of fresh mushrooms
• vegan Worcestershire sauce to taste (I usually use about 1/4 cup)
• 2 cloves of fresh garlic
• 2 cans of your favorite beans (rinsed) I like Garbonzo, Black, and kidney

Directions:

Prepare quinoa as directed on the package. Boil it until there is little water left in
the bottom of the pot. I use Melissa’s brand which comes with a spice packet that’s
pretty good,but it’s not necessary. Clean and chop garlic, onion, red and green pepper.
You can chop the mushrooms if you like, but I like them whole. Sautee the vegetables in
vegan red wine and worcheshire. Add as much vegan wine as necessary to keep veggies from burning.
The veggies are done when the onion is clear and the mushrooms start to get smooshy.
Add vegetables to the quinoa and throw in the beans after you’ve rinsed them. Mix well.
Serve hot.

Serves: 5-7

Preparation time: 1.5 hours

Ingredients (use vegan versions):

• 4-1/2 cup water
• 1 cup brown rice
• 2 cup reconstituted Vita-Burger (aka: textured soy protein)
• 2/3 cup slivered, blanched almonds, divided
• 2 tablespoon McKay’s “Chicken” flavored Seasoning
• 1-1/2 cup chopped celery
• 1 large onion, chopped
• 1/2 cup chopped green pepper

Directions:

Bring water and seasoning to a boil in a
large saucepan. Add rice, cover and reduce heat, boil
gently 25 minutes or until water is absorbed. Remove from
heat. Combine vitaburger, onion and green pepper. Saute in
a small amount of oil until tender. Add rice and 1/2 cup of
the almonds to the vegetables. Mix well. Pour into 2 quart
casserole. Sprinkle with remaining almonds. Bake at 350′
for 30 minutes.

Serves: 8

Preparation time: 1 1/2 hours including stovetop and baking times.

Ingredients (use vegan versions):

• 2 teaspoon olive oil
• 1 garlic clove, minced
• 1/2 cup uncooked basmati rice
• 1 cup water
• 1/4 teaspoon salt
• 2 tablespoons thinly sliced green onion tops
• 2 teaspoons minced fresh bazil
• 1 teaspoon minced fresh thyme
• 2 tablespoons dairy free parmesan cheese
• 1/4 pignoli (pine nuts)

Directions:

Saute garlic in oil one minute. Add rice; stir well. Add
water and salt; bring to a boil. Cover, reduce heat and
simmer 20 minutes or until liquid is absorbed. Stir in
green onions, basil, and thyme. Sprinkle with non dairy
cheese and pignoli.

115 calories per serving.

Serves: 2

Preparation time: 25 minutes