Ingredients (use vegan versions):

• 500 grams (1 1/4 lbs) brussels sprouts, trimmed.
• 1 large onion peeled & chopped.
• 1 large potato peeled & chopped.
• 4 cups chicken style (vegetarian) stock.
• 200 mls (large can) coconut cream.
• silken tofu
• lemon juice

Directions:

Blend Silken Tofu with lemon juice to taste. This is the tofu sour cream.

Put the first four ingredients into a pan and bring to the boil.Simmer covered for 10 minutes, or till vegetables are tender. Cool until the temperature is suitable for a processor or blender. Process till smooth. Return to pan and add coconut cream, reheat and serve.

Put a dollop of tofu sour cream into each serving.

This is also good served as a chilled soup.

Serves: 6

Preparation time: 30 minutes

Ingredients (use vegan versions):

• 1 bag frozen mixed vegetables
• 1 can tomato juice
• 1/3-1 cup vegan sugar
• pepper, about 1/3 teaspoon
• basil, about 1/3 teaspoon
• paprika, about 1/3 teaspoon
• garlic powder, about 1/3 teaspoon
• whole wheat elbow macaroni
• 1 can tomatoes, whatever kind you like

Directions:

Place all ingredients into a pot and
cook until done. Eat and enjoy.
Make sure to add the sugar a little at a time until
you get the sweetness that you like!

Serves:

Ingredients (use vegan versions):

• 3 cup stock (plus more for ‘sauteing’ the vegs)
• 1 cup pearled barley
• 3 scallions, chopped
• 1 celery stalk, chopped
• 1/2 pound mushrooms, sliced
• 1/2 teaspoon salt (may be omitted or reduced)
• 1/4 teaspoon pepper

Directions:

1. In a medium saucepan, heat the stock to boiling over high heat. Add the
barley, reduce heat to a simmer, cover and cook until tender, about 50 minutes.
Drain and place in a large bowl.

2. In a medium skillet, heat a few tbs. of stock over medium heat. Add the
scallion and celery and cook until the celery is crisp-tender, 5-6 minutes.
Add the mushrooms, salt and pepper and cook unitl the vegetables are soft and
most of the liquid from the mushrooms has evaporated, about 5 minutes.

3. Stir the cooked vegetables into the barley. Mix well. Serve hot or cold.

5 servings, refrigerates well (makes a great lunch salad).

Serves:

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

Ingredients (use vegan versions):

• 3 cans black eyed peas
• 1 small jar of vegan zesty Italian salad dressing (give or take)
• 3 cloves of garlic
• 1/2 small can of diced jalapenos (your call!)
• 1 small jar of diced pimentos
• 1 bell pepper (green, red or yellow)
• 2 bunch of green onion

Directions:

First, open and drain the peas.
While draining, chop all vegetables
(garlic, pepper and onion)
Mix all together.

Gets better with some time. I found
this dip about 15 years ago and it has
been a family favorite ever since.
It’s great with tortilla chips. My son
uses it as a “salsa” for hot dogs!

Serves: 15

Preparation time: 30 minutes