Ingredients (use vegan versions):

• 1 pkg. extra firm tofu
• 1 can kidney beans
• 1 onion, chopped
• 2 carrots, diced
• 3-4 mushrooms (more or less if desired), diced
• 1/2 cup peas- 125 mL
• 1 green pepper, chopped
• 2 cloves garlic, minced
• 2 tablespoon nutritional yeast
• 2 tablespoon tamari
• 2 teaspoon oregano
• 1 1/2 tablespoon vegan Dijon mustard
• 1 tablespoon blackstrap molasses
• 1 tablespoon vegan red wine vinegar
• 2 cups crushed tomatoes – 500 mL
• 2 tablespoon lemon juice
• hot sauce or chili to taste
• vegan buns- Portuguese or whole wheat
• kaisers work really well

Directions:

Crumble tofu into small pieces, fry in
a decent sized frying pan (should be a
couple of inches thick) with a bit of
olive oil or non stick cooking spray.
Add nutritional yeast, garlic, and
vegetables (not the tomatoes). Saute
about 10 minutes, being careful not to
burn- it’s ok if the tofu browns a
bit.

Add tamari, mustard, molasses,
vinegar, tomatoes, hot sauce, lemon
juice and oregano. Simmer a few
minutes until heated through. You
might want to add a bit of water or
vegetable stock if it gets very
thick.

Serve on open faced buns- its great if
the buns have been toasted in a
toaster oven or the oven a bit first.

This recipe was inspired by ‘Sloppy
Steves’ on this website, and most of
the seasonings come from it! (This is
just my personal modification).

Great source of iron and protein, plus
lots of other great nutrients!

Serves: 3-4

Preparation time: 30 min

• Two cups of dried beans. I prefer black (turtle) or pinto beans, although chili, kidney, navy and most other beans work quite well.
• Eight cups cold water
• Five medium onions, finely chopped.
• Eight cloves of garlic, crushed.
• Three to four tablespoons of sliced, bottled jalapeno peppers, finely chopped. (typically used for nachos, Vlassic and La Victoria are fine). Add more if you want a very “hot” version of these beans.
• Juice and pulp of one fresh lime.
• One tablespoon of commercial chili powder.
• One half teaspoon ofcayanne pepper. More if you want scorching beans.
• One and a half teaspoons of salt.
• Black pepper, about 12-15 twists on a pepper mill
• Ten good “squirts” of Crystal or Frank’s Louisiana Hot Sauce (or Tobasco, or you favorite. I like Crystall’s extra-hot).
• One six once can of tomato paste.
• Three tablespoons of veggie stock for sauteing.

1.) Saute chopped onions for about ten minutes using veggie stock.
Add crushed garlic and jalapenos and saute for five more minutes.
Saute until mixture is lightly carmelized. Be certain not to burn
garlic or peppers.

2.) Inspect beans for any foreign debris. Remove debris and wash
under cold tap in a collandar. Drain throughly.

3.) Bring eight cups of bottled water to a rolling boil in a large
sauce pan or pressure cooker. Add washed, dried beans, cover pan and
remove from heat. NOTE: Do not heat water at this point if using a
pressure cooker.

4.) Allow beans to steep for one hour. No need to soak overnight as
this causes the beans to ferment, imparting a bitter taste. Do NOT
change water at this point, or a loss of taste will result. NOTE:
Skip this step if using a pressure cooker.

5.) Add onion/garlic/jalapeno pepper mixture to the bean and water.
Add all remaining seasonings and ingredients to the sauce pan.
Mix THROUGHLY with a wooden spoon.

6.) Cover beans and simmer on very low heat for 2 1/2 hours, or
pressure cook at high pressure setting for 55 minutes. Stir beans
occasionaly when using a conventional sauce pan.

7.) Allow beans to cool to room temperature and then freeze or
refrigerate.

8.) Allow beans to develop for at least 24 hours in refrigerator.
They keep for at least two weeks in my refrigerator, and months in the
freezer if properly packaged for storage.

9.) Enjoy

Serves:

Ingredients (use vegan versions):

• 1-1 1/2 cups chunk textured soy protein and hot water for soaking
• 1/4 teaspoon kombu dashi
• 2 tablespoon KAL nutritional yeast
• 2 14-ounce cans of diced tomatoes
• 1 small can chopped green chilis
• 1 medium onion, chopped
• 1 tablespoon oil
• 2 tablespoon flour
• dash or two of tamari, if it needs more flavor

Directions:

Soak textured soy protein in hot water with kombu and yeast. You can add
enough water to cover and then include the soaking water in
in the mixture below.

Chop onion and saute in oil. You want them to sweat and
soften, becoming clear. Add the flour and stir well.
Should be paste like. Add tomatoes and one full can of
water. Add chilis. If it is a bit too thick, add some
more water, a little at a time, till it is as thick as you
like. Simmer till hot through.

Use this to smother your favorite burrito or enchilada. I
like to eat this as a soup with corn chips, a flour
tortilla or just plain…plain!

Serves: 4-6

Preparation time: 20 minutes

Ingredients (use vegan versions):

• 1/2 cup tomato juice
• 1/2 cup uncooked bulgur wheat
• 1 cup whole corn
• 1 1/2 teaspoon chili powder
• 1/4 teaspoon oregano leaves
• 1/2 teaspoon ground cumin
• 1 large onion, chopped
• 1 green bell pepper, chopped
• 2 cloves garlic, chopped
• 1 can (28 oz.) tomatoes, undrained
• 1 can (15 oz.) black beans, rinsed and drained

Directions:

Heat tomato juice to boiling and add bulgur wheat.
Cover and let stand 30 to 60 min. or until juice is absorbed.
Mix remaining ingredients in nonstick pan, breaking up tomatoes.
Cook over med-high heat, stirring frequently, until vegtables are tender.
Stir in bulgur; heat through. Super tasty!! Nutrition Information: calories 200;
fat 1g; saturated fat 0g; calories from fat 10

Serves: 8

Preparation time: 1 hour

Ingredients (use vegan versions):

• 1 lb. eggplant, cut into large cubes
• 2 large red peppers
• 1 red onion
• 1/3 cup olive oil
• 3 cloves garlic, chopped
• 1 tablespoon salt
• 1 teaspoon freshly ground pepper
• 1 teaspoon dried chili flakes
• fresh parsley or dill
• pita bread or vegan crackers, for serving

Directions:

Preheat oven to 450 degrees.

Prepare your vegetables (eggplant, red
pepper, onion). All the pieces should
be approximately the same size.

Whisk together your dressing of olive
oil, black pepper, chili flakes, salt,
and chopped garlic. Pour over the
vegetables and coat well.

Turn out onto a large baking sheet.
Put into preheated oven. Roast for
about 35-40 minutes or until tender
and slightly brown, turning about
every 15 minutes.

Remove vegetables from oven and allow
to cool. Process the vegetables (in
batches if necessary) in a food
processor or blender to a coarse
puree.

Transfer to a serving bowl and season
to taste with additional pepper, chili
flakes, and/or salt. Mix in chopped
parsley. You could use really any
fresh green herb you want, but I
prefer parsley.

Serve at room temperature with
crackers, toasted pita bread, or even
raw vegetables.

Serves: 4

Preparation time: 50 minutes