Ingredients (use vegan versions):

• 1 pkg. Tofu or other meat substitute(equivalent to 1.5lbs. meat)
• 2 tablespoon olive oil
• 1 large red onion, chopped
• 4 cup water
• 4 potatoes, quartered
• 4-8oz. green chilies, chopped and seeded
• 1 cup cilantro leaves, chopped
• 1/2 cup water
• 4 zucchini, chopped
• 1 teaspoon oregano
• 2 cloves garlic
• 1 sm. potato, grated
• salt and pepper
• fat free vegan sour cream (optional, but highly recommended)

Directions:

First, one caveat about the tofu. You can add texture to untextured
soy bean curd by freezing it and then thawing it before preparation.

Begin by cooking the onion with the oil in a large saucepan until
soft (the larger the pan, the better). Deglaze pan with 2 cups water.
Add the remaining water, reseving the 1/2 cup for later. Simmer
covered for 30 minutes. Add potatoes and cook until tender. In a
blender or food processor puree the chilies, cilantro and 1/2 cup
water. Add to the potatoes along with the zucchini, oregano, garlic,
grated potato, salt and pepper. Cook 15 minutes. Serve in large
bowls and top with sour cream.

Serves: 8

Preparation time: 1 to 1.5 hrs.

Nutrition Information: While I do not know the exact numbers, the only fat in this meal
comes from the tofu and olive oil. So this will vary depending on
the type of tofu used and size of the package. Additionally, the oil
can be reduced considerably if cooking on a non-stick surface. All in
all, this is an excellent low-fat vegan meal.

Ingredients (use vegan versions):

• 1 medium onion, chopped
• 1 stalk celery, chopped
• 1 teaspoon oil
• 1 teaspoon red pepper
• 1 teaspoon cumin
• 1 large can kidney beans (I forgot th exact size I used)
• 1 12 oz can tomato sauce
• 1 cup lentils
• 1 1.5 oz. pack hot (or mild) taco seasoning
• 2 cups water

Directions:

Heat the oil in a pan. Add onions. Saute for 3 minutes. Add celery. Cook for an extra 5
minutes. Add red pepper and cumin. Stir and cook for a few more minutes.
Add kidney beans, tomato sauce, lentils, taco seasoning, and water. Let simmer for an hour
for as long as desired (until it’s done)

Very yummy when reheated.

Preparation time: a few hours total

Serves:

Ingredients (use vegan versions):

• 2 large onions
• 2-3 red or yellow peppers
• 1 eggplant
• 4 carrots
• 1 bottle tomato pieces or chunks
• pinch of salt
• 1 teaspoon vegan sugar
• bazil (optional)
• olive oil

Directions:

Chop the onions and simmer them for 10 minutes in olive oil in a deep
saucepan. Next add the peppers that have been cleaned and cut into
large shreds. Mix well and continue simmering. Add the eggplant that
have been peeled and diced into cubes. Grate the carrots and add to the
mixture together with the tomatoes. Simmer for about 1 hour over gentle
heat. Add salt and vegan sugar. Continue simmering for another 20 minutes. At this point add
the basil leaves.

Serve either hot with garlic vegan bread or cold accompanied by mature
cheeses. It can be kept in the fridge for upto 4 days.

Serves: 4

Preparation time: 2 hours

Ingredients (use vegan versions):

• 14 cups water
• 2 cups diced onions
• 4 cups thinly sliced green onion
• 2 cups diced celery
• 2/3 cup fresh parsley-minced
• 2 tablespoons baby lima beans or other tiny white beans
• 2 cloves minced garlic
• 3 tablespoons of ajuki beans
• 1/3 cup green split peas
• 1/3 cup yellow split peas
• 1 tablespoon powdered vegetable broth

Directions:

Bring water to a boil in a large soup pot. Add the
ingredients in the order given.

Return soup to a boil, skimming off any foam or scum that
comes to the surface with a large spoon. (Repeat this
process until no more forms) Cover and reduce heat to medium
low.

Simmer soup for 2 1/2 hours, stirring periodically to ensure
the barley doesn’t stick. At the end of cooking, add salt
and pepper to taste.

Serves: 6

Ingredients (use vegan versions):

• 2 cans dark kidney beans
• 2 cans pinto beans
• 2 cans chili beans
• 1 medium-sized onion, chopped
• 1 large tomato, diced
• 1 can tomato sauce
• 1-2 tablespoon jalapeno peppers, minced (I use the store-bought ones from a jar)
• 2 tablespoons of jalapeno juice
• 1/2 cup lentils (optional)
• 1 teaspoon seasoning salt
• 1 teaspoon mild chili powder
• 1 teaspoon black pepper.
• 1/2 teaspoon garlic powder.

Directions:

Use a crockpot or some other slow-cooker for this…Simply place all the ingredients in
the crockpot and cook. I like to get mine ready in the morning and let it cook all day on
low. When I come home, it’s ready!

Cornbread is a must with this.

Be careful, this can be VERY SPICY! You may want to adjust the amount of jalapeno juice.

Serves: 6-8

Preparation time: 8 hours