Ingredients (use vegan versions):

• Green/unripe mangoes (ripe ones are too mushy)
• Hicamas/Bangkuang
• Cucumber (not English)
• Pineapples (tinned ones are fine)
• Starfruit/Carambola
• Garlic
• Brown vegan sugar
• Salt
• As many little chilies as you like
• Tamarind

Directions:

You can use two (usually mangoes and cucumber) or all fruit
mentioned above. The main concern is the texture; the fruit
has to be firm otherwise the salad will be too watery!

Skin, pit and grate coarsely all the fruit.

Soak the tamarind (maybe about 2 tablespoon) in a glass of
boiling water. After a few minutes stir and mash the
tamarind, try to get as much juice as you can. Strain and
put in a bowl. Add a pinch of salt, brown vegan sugar to taste
and as many cut up chilies as you like. Last but not least
add the garlic (finely chopped or better yet in pulp) and a little water
(about half a cup). Mixed all the ingredients in a big bowl and
refrigerate for one or two hours. The cucumber will give the salad
some ‘soup’ after two hours. This is good stuff! This can be
doubled/halfed depending on your need.

Enjoy this on a summer day! Bon appetit BEnjoy!

Serves:

Ingredients (use vegan versions):

• 3 medium (6″) cucumbers, peeled, seeded and coarsely chopped
• 1 small or ½ large fresh pineapple, peeled, cored and coarsely chopped
• 6 large fresh bazil leaves
• 6 large fresh mint leaves
• small mint and bazil leaves for garnish

Directions:

In a blender or food processor, combine chopped cucumber, chopped pineapple, large basil
and mint leaves. Blend until fairly smooth. Chill thoroughly before serving. Serve soup
garnished with small mint and basil leaves.

Serves: 4

Preparation time: 10 min.

Nutrition Information: ¼ of recipe: 109 calories, 1.6 gm fat (13% of calories)

Ingredients (use vegan versions):

• 4 15.8 oz cans of great northern beans
• 1/4 cup diced onions
• 1/2 cup diced carrots
• 1/2 cup diced celery w/leaves
• 1/4 teaspoon dry rosemary – more or less to taste
• 1 bayleaf
• 1 vegetarian bouillon cube
• 1 tablespoon of soup base (I use vegetarian chicken style)
• 1/4 cup catsup for a little color
• 4 cups of water – more or less
• salt, pepper and garlic to taste

Directions:

Cook onions, carrots & celery until soft.

Add water and bring to boil.

Add beans and remaining ingredients and return to boil.

Reduce heat and simmer for 15-20 minutes.

Sometime during the cooking process, remove about 1 cup of beans and broth. Puree &
return to soup. This should make your soup a little thicker. If you prefer a thinner
broth, omit this step.

I like to serve this soup with a Natural Touch Brand “Okara Patty” on a hard roll.

Serves: 4-6

Preparation time: 30 minutes

Ingredients (use vegan versions):

• 1 tablespoon olive oil
• 1 medium yellow onion, diced
• 2 garlic cloves, minced
• 1 teaspoon black pepper
• 1 tablespoon ground cumin
• 2 small yellow squash, chopped
• 2 small zucchini, chopped
• 2 cups white beans (not canned) (reserve water they were cooked in)
• additional vegetable broth or water
• 1/2 cup chopped fresh cilantro, plus some for garnish
• 1 avocado, sliced
• 6 corn tortillas, baked in 350 degree oven until crisp, and cut into strips
• 2 fresh limes

Directions:

Heat oil in large saucepan.
Add onions and garlic and saut� for 2 – 4 minutes. Stir in
pepper and cumin and saut� for 1 minute.
Add squash and zucchini and saut� 1 -2 minutes.
Add water reserved from cooking beans plus additional water
to make 3 cups.
Bring to a boil, reduce heat and simmer, uncovered for 20
minutes.
Stir in beans and cilantro; cook for 5 minutes longer.
Place in 4 bowls; squeeze 1/2 lime into each bowl of soup
and stir.
Add 1/4 sliced avocado to each bowl.
Top each bowl with tortilla strips and cilantro.

Serves: 4

Preparation time: 45 minutes

Ingredients (use vegan versions):

• 1 bag of split peas (small bag)
• 2 quarts of water
• 1 can of vegetarian chicken broth
• 1 carrot
• 1 potato
• 1 stalk of celery
• 1 onion
• salt (to taste)
• pepper (to taste)
• 1-2 bay leaves
• bazil

Directions:

Throw all ingredients in a pot and cook for 2-3 hours stirring every 30-60 minutes.
Thats it!!

Serves: 10

Preparation time: 5-10 min.

Nutrition information per serving: 0 grams of fat, 90 calories per serving, 0 cholesterol