Ingredients (use vegan versions):

• Vegetables:
• 1 can wax beans, drained and rinsed
• 1 can red kidney beans, drained and rinsed
• 1 can French-style green beans, drained and rinsed
• 1 can small sweet corn kernels, drained and rinsed
• 1 red pepper, cut into slivers
• 1 red onion, sliced into very thin rings
• Dressing:
• 2/3 cup vegan sugar (or other sweetener)
• 1/3 cup olive oil (may substitute other oil)
• 2/3 cup cider vinegar
• 1 teaspoon salt
• ½ teaspoon pepper
• 1 tablespoon parsley

Directions:

Place all vegetables in a stainless steel or glass bowl.

Mix all dressing ingredients in a sauce pan. Bring just to
a boil. Pour immediately over vegetables in bowl. Stir
thoroughly to mix.

Transfer to non-plastic serving dish with lid and chill well
for at least 2 hours before serving.

Serves: serves 6

Preparation time: 15 minutes

Ingredients (use vegan versions):

• olive oil
• 1 large sweet onion, 1/2 inch rings, quartered
• 1 green bell pepper, seeded, 1/2 inch rings, quartered
• 1 15 oz can of corn (drained)
• 1 15 oz can of chili beans (drained)
• 1 15 oz can of green beans (drained)
• 1 15 oz can of navy beans (drained)
• 1 15 oz can of black beans (drained)
• 1 15 oz can of black eyed peas (drained)
• 1 15 oz can of diced tomatoes
• 1 8 oz can of tomato paste
• 3/4 cup barley (dry)
• 3/4 cup brown rice (dry)
• extra-firm tofu, spices as desired

Directions:

In a very large pot, sauté Onion and
Bell Pepper in Olive Oil until soft.

Drain vegetables to separate container
for future use.

Add all vegetables to pot.

Add liquid to pot just covering all
vegetables. Cover.

Slowly bring to boil. Stir Occasionally.

Add Rice and Barley. Cover.

Reduce heat to medium.

Cook for 30 minutes covered.

Reduce to medium – low heat.

Rice and Barley will have absorbed most
of liquid so add additional liquid to
within 1/2 inch of top of pot.

Continue at medium to low temperature
until soup is heated completely and at
desired consistency.

Add spices and tofu in final 5 to 10
minutes before serving.

Bring soup to medium boil just before
serving.

Creates 6 to 8 healthy sized servings.

Soup is only limited by you imagination
and pot size.

My wife and I fix soup after our
Saturday grocery shopping and prepare
lunch for work the next week.

Serves: 6 – 8

Preparation time: 1 – 2 hours

Ingredients (use vegan versions):

• 1/2 lb. broccoli flowers and thin stems
• 1 red pepper, diced
• 3 cloves garlic, crushed
• 4 tablespoon peanut butter
• 3 tablespoon hot water
• 1 teaspoon cayenne pepper
• 2 tablespoon soy sauce
• 1 tablespoon vegan Worcestershire sauce
• 1 tablespoon vegan white wine vinegar
• Pasta for 2, fusilli works well

Directions:

Start boiling the pasta. Mix all but the vegetables (and
pasta) to make cold sauce. Season to taste. When the pasta
is two minutes away from being done, add the vegetables to
the pasta water. Drain the pasta and the vegetables. Mix
with sauce and serve. No parmesan for this pasta dish! My
thanks to Rakel and Sigurd for sharing this in
alt.food.vegan – it has become a favorite dinner in my
kitchen!

Serves: 2

Preparation time: 15 minutes

Ingredients (use vegan versions):

• One can/ one cup of satay sauce
• 2 cloves of garlic
• 2 cups of carrots sliced thinly
• 2 cups of round beans
• 1 cup of bean sprouts
• 1 bag of yellow chinese egg free noodles( available at any asian store…if you cant find
• it spaghetti works fine}
• Salt and pepper to taste
• 1 table spoon of oil
• 250 g of hard tofu
• Some water
• Tomatoes

Directions:

Dice the garlic.
Chop the tomatoes into quarters.
Boil a pot of water and throw in the carrots and beans for a
few minutes. This brings out the flavour of the vegetables.
In a frying pan, add the oil and garlic.Fry till fragant and
then add in the tofu which should be cut into cubes.
Then add in the carrots and beans.
Throw in the tomatoes. Cook till the tomatoes have become
soft.
Throw in the noodles(if you are using spaghetti cook it
first and wash it in cold water to remove any pasta taste)
stir fry it for a while till the noodles are cooked.

Pour in the peanut sauce. If it is too thick, mix in some
water before adding it to the noodles.
Stir fry it for a while or till there is no more liquid and
the noodles are evenly coated.
At the end toss in the bean sprouts and add pepper and salt
to taste.

We eat this at least once a week and it is good as well as
nutritious. Frog loves it, heaps and he is a very fussy
eater.

Serves: 4

Preparation time: 15 minutes

Ingredients (use vegan versions):

• veggies:
• 2 cans(or however many fresh) artichoke heartsq
• 3-4 green peppers
• 2-3 red peppers
• 2-3 yellow peppers
• 3 zucchini (depending on size)
• 3 yellow squash (“”)
• 2 large red onions
• 1 lb. mushrooms… Nigel and I prefer crimi shrooms, use whatever you like!
• [marinade will be described in procedure]
• at least 1 package of extra firm tofu (last time, we used 3!, lots of
• mouths to feed)

Directions:

Marinade and prodedure:
At least 4 cloves of garlic minced, two green onions finely
chopped, 2 tbsp of chopped red pepper flakes, 2 tbsp of
chopped dried onion, black pepper and cayanne to taste…
mix with 1 tbsp of olive oil to 1 part tamari and two parts
water.

Take a part of this marinade to the chopped vegetables,
soak over night.

Wrap tofu to dehydrate in a towel for 1 hour, cut block(s)
in half, then take remainding marinade and soak tofu
overnight.

Before preparing kabobs, bake tofu for 15 minutes at 400 in
the marinde… this helps keep it firm so it will stay on
the kabob. Then cut each half in thirds, each third in
half and the half again. From one block you should get 24
pieces.

Now that everything is marinated and ready to go, start
assembling your kabobs, have fun with the colors. Your
grill should be nice and hot, be careful not to burn. Once
on the grill it should only be a matter of minutes before
you are experiencing kabob ecstacy!!!!!!!!!!!!!!!!!!!!!
enjoy!

I have had great luck with meat-eaters and non-meat-eaters
alike. I hope you have the same! This is perfect for a
Sunday cook-out, by the pool, in the yard, while watching
Simpsons,…. whatever… have fun and love to you and
yours.

(ps. all proportions above are “guesstamates” you will have
to prepare according to the number of people you are
expecting to have… the only constant is the 1 part tamari
to 2 parts water.)

Serves: depends

Preparation time: depends