Ingredients (use vegan versions):

• 1 can red beans or black beans… drained and flushed with water
• 2 oz. diced tofu cheese
• 1 can manderain oranges…drained
• 1/4 cup minced red onion
• black pepper to taste
• 1/4 teaspoon fresh cilantro
• 1/4 teaspoon minced garlic

Directions:

Combine and chill…serves 3.

Serves:

Ingredients (use vegan versions):

• 1/2 block crumbled extra-firm tofu (not silken)
• 2 medium yukon gold potatoes
• 1/2 cup sliced scallions, white and green parts
• 1 cup fresh broccoli florets
• 1/2 cup vegan white vegan cheese (such as Monterey Jack), shredded
• vegan margarine such as Earth Balance
• Tamari
• Black pepper

Directions:

Scrub the potatoes and grate them
using a cheese grater (leave the skins
on.) Put the grated potato in a large
frying pan and barely cover with
water. Bring to a simmer and cook for
a minute or so. Pour off most of the
water.

Push the potatoes aside and
melt a tablespoon of vegan margarine in the pan.
Add the tofu and scallions and a
splash of tamari, and fry with the
potatoes, until the tofu begins to crisp
up a bit.

When this mixture is nearly
done cooking, add the broccoli and
saute a few minutes longer, until it
is crisp-tender. Sprinkle on the
grated soy cheese, cover the pan, and
allow the steam to melt the cheese a
bit. (note: the cheese won’t melt
all that well, but it still tastes
great.)

Season with black pepper to taste.

Serves: 2-3

Ingredients (use vegan versions):

• 2 bell peppers, chopped
• 1 onion, chopped
• 2 portabello mushrooms, chopped
• oregano, italian seasoning, bay leaves
• 28oz can organic crushed tomatoes
• 14oz can organic chopped tomatoes
• 1 cup of water
• salt
• frozen vegetarian meatballs
• vegan parmesan cheese (1 part nutritional yeast flakes, 1 part sesame seeds, salt to
• taste)

Directions:

Saute onion, mushrooms and bell pepper in some water until
soft (about 5 mins).
Add the fresh or dried herbs to taste, saute another 5 mins
Add the crushed and chopped tomatoes, stir
Add 1 cup of water, simmer for 1 hr
Add the veggie meatballs and salt, simmer for 10 mins
Serve with noodles and sprinkle with vegan parmesan.

Nutritional info for one serving: 60 calories, 1 gram of
fat, 9.75 grams of carbohydrates, 3 grams of protein, 4
grams of fiber

Serves: 8

Preparation time: 1.5 hrs