Ingredients (use vegan versions):

• 5 cups cubed potatoes (about 3-4 medium)
• 1 cup diced celery
• 1 cup sliced mushrooms
• 2 leeks, white & tender green parts sliced thinly
• 3 tablespoon olive oil
• 3 tablespoon whole wheat flour
• 4 cups vegetable stock
• 1 cup vegan soymilk (optional)
• salt, black pepper,
• croutons or chives to garnish

Directions:

Scrub potatoes well and cut into inch & half cubes. Put into
a large (2 quart)pot with a lid. Add enough stock to cover.
Bring to a boil, reduce heat and allow to simmer while you
perepare the rest of the soup. In a skillet, heat oil over
medium low heat. Add cerely, leek and mushrooms. Cover and
allow to cook on low heat until vegetables are partially
tender, and juices are emerging into the pan. Stir
occassionally. Sprinkle flour over the vegetable mixture,
stirring constantly. Carefully pour 1 cup of stock into the
mix, stirring constantly to prevent lumps from forming.
Remove from heat and carefully stir this mixture into
potatoes. Add remaining stock. Put soy milk into a bowl.
Add a little of the hot mixture to the milk to warm it up
before carefully adding it to the pot. Allow the whole
works to simmer on low heat for 1/2 hour or more, stirring
occassional to keep from sticking. Season with salt, pepper
and curry as desired. Serve hot with garnish.

Serves: 4-6

Preparation time: 30 minutes

Ingredients (use vegan versions):

• 1 can drained cannelloni beans
• garlic powder
• salt & pepper
• plain soymilk
• nutritional yeast (optional)

Directions:

Blend beans until very smooth. Mix in a tablespoon
or so of nutritional yeast if desired. Add salt and pepper
& garlic powder to taste. Stir in soymilk until
you reach desired ‘cream of mushroom
soup” consistency.

I used this in a casserole that called for
cream of mushroom. This does not taste
exactly like cream of mushroom, but the
idea is that it will bind with other ingredients
to hold them together in a similar way.
Happy cooking!

Serves: depends

Preparation time: 3 minutes

Ingredients (use vegan versions):

• 3 medium sized white onions (chopped)
• 2 green bell pepers (chopped)
• 6-8 (to taste) good sized garlic cloves (minced)
• 7-8 peeled brown skinned potatoes (quatered)
• 6 mediun sized carrots (skinned and sliced)
• 2 cans of organic garbonzo beans
• 1 even tablespoon salt (to taste) (seasalt if preferred)
• 1 tablespoon freshly ground black pepper
• 1 full tablespoon flour
• 6 tablespoons vegetable oil
• 3/4 can organic stewed tomatoes (diced).

Directions:

1) Chop onions and peppers (not finely), and finely chop garlic.

2) Heat vegetable oil in a large pot over a medium-high flame.

3) Brown onions very well, stirring regularly.

4) Add garlic and peppers and sautee for two minutes.

5) Add garbonzo beans INCLUDING LIQUID IN CAN, then add 3 cans of water.

6) Dice stewed tomatoes and add.

7) Add carrots, potaotes, salt and pepper.

Cover and simmer over a medium flame for 35 minutes, stirring every 15-20 minutes.

9) Add just enough water to one full tablespoon of flour to liquify, and stir into stew.

10) Cover and let simmer for five minutes over low flame.

11) CHOW DOWN!!!! Can be eaten alone, with vegan bread, or with
brown or white rice. Excellent source of carbohydrates and
protein.

Serves: 8

Preparation time: 1 hour

Ingredients (use vegan versions):

• soup base (see list)
• 1 protein ingredient (see list)
• 1 starch ingredient (see list)
• 2-3 vegetable ingredients (see list)
• boiling water

Directions:

Select your soup base (1/2 cup):
-Pumpkin soup/broth
-Tomato soup/broth
-Vegetable broth

2. Select your protein (1/4 cup):
- Canned or cooked chickpeas
- Baked beans in tomato sauce
- Canned or cooked black beans
- Canned or cooked lentils
- Raw textured soy protein chunks or bits
- Veggie ground round
- Diced veggie hot dogs
- Very finely diced tofu

3. Select your starch (as indicated):
- 1/2 cooked potato, diced
- 1/2 raw potato, grated
- 1/4 cup cooked rice
- 5 large spoonfuls raw couscous
- 1/4 cup cooked barley
- 1/4 cup corn or peas

4. Select 1 or two vegetables:
- 1 carrot, diced or grated
- 1 parsnip, diced or grated
- 1/4 cup frozen mixed vegetables
- 1/4 cup shredded cabbage or slaw mix
- 1/4 cup cooked or frozen green beans
- 1/2 red or green pepper, diced
- 1/2 tomato, diced
- 1/4 cup cauliflower, finely diced
- 1/4 cup broccoli, finely diced
- 1/4 cup chopped spinach

5. Layer your selections in food
thermos (not a flask, but rather one
of the wide mouthed food thermoses).

6. Fill remaining space with boiling
water and seal lids tightly.

Several hours later, enjoy for lunch,
no micro waving or reheating necessary.

Here are some of my favorite combos:
a) The No Prep Instant Lunch: instant
bouillon power, textured soy protein, frozen chopped
spinach, couscous.
b) A Grate Soup Lunch: instant
bouillon powder, grated carrot,
grated potato, slaw mix, chickpeas.
c) Leftovers Made Good: leftover
cooked lentils, leftover cooked
barley, frozen spinach, grated parsnip.

Serves: 1

Preparation time: 5

Ingredients (use vegan versions):

• Vegetable oil
• 3 medium sized onions
• 1 red paprika
• 1 cube bouillon
• 1 can of crushed tomatoes
• garlic
• 2 decilitres of red lenses
• salt

Directions:

chop the onions and slice the paprika. Fry them with the oil until the onions are a little soft, then pour the water in and add the lenses. Add the bouillon and let it cook for about 8 minutes. Then add the tomatoes and as much garlic as you feel like at the moment. Let it cook for a while. Then take a spoon and taste the lenses. If they´re soft, the soup is ready to eat, if not, let it cook for a little while and then taste it again.

Serves: 2-3

Preparation time: 20 min