Ingredients (use vegan versions):

• 1/4 lb. cauliflower
• 1/4 lb green beans
• 1/4 lb red and green bell peppers
• 3-4 dried red chillis, broken roughly
• 1 teaspoon cumin seeds
• 1/4 lb carrots
• 1/3 cup chopped tomatoes
• 2 teaspoon grated ginger root
• 3-4 plump garlic cloves (chopped or crushed)
• 1 green chil, chopped
• 2-3 tablespoon cilantro leaves

Directions:

Cut cauliflower into small flowerretts. trim Greenbeans and cut into 3-4
pieces. Cut red and green bell peppers into small squares. Peel and dice
carrots. Pam a pan, add chilis, breaking them in the pan, and the cumin seed.
As they sizzle, add tumeric, quickly add all the vegies, mix and simmer
2 minutes. Add ginger, garlic, and green chilis and stir to blend. Lower
heat, cover pan tightly and steam cook vegies 12-15 minutes. Add cilantro
leaves and serve.

Serves:

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

Ingredients (use vegan versions):

• zest from 1 lemon
• juice from 2 lemons
• 2 teaspoon capers
• 1 teaspoon garlic powder
• 4 tablespoon olive oil
• 2 tablespoon prepared pesto (or fresh chopped bazil and increase
• garlic to 2 tsp)
• 2 tablespoon non-hydrogenated vegan margarine
• 1 can drained chickpeas
• 16 oz Angel hair pasta

Directions:

Whisk together the first 7 ingredients in a large serving
bowl. Meanwhile cook the pasta, drain and toss with sauce
and chickpeas. Reheat gently. Return to serving bowl. Serve
with soy parmesan if desired. This is great served with a
loaf of sourdough vegan bread and a huge salad

Serves: 8

Preparation time: 15

Ingredients (use vegan versions):

• 2 or 3 cup cooked rice
• 1 can black beans
• 1 can diced tomatoes
• 1 tablespoon curry paste (powder would work)
• optional: diced green onions, bell peppers, or something else colorful

Directions:

1. Open cans
2. Put ingredients into container
3. Mix

Tasty at room temperature or heated up. Good for lunch, or
as a stuffing for enchiladas.

Serves: 4-6

Preparation time: 5 minutes

Ingredients (use vegan versions):

• about 4 cups sweet potato cubes, peeled
• 1 apple with skin, chopped
• 2 stalks celery, sliced
• 1 small red onion, chopped
• 1 teaspoon fresh ginger, grated
• seasoned rice vinegar to taste

Directions:

Steam potatoes until soft, not mushy, and toss all ingredients lightly,
dress with vinegar to taste.

Serves: