Ingredients (use vegan versions):

• 10 cups water
• 1 cup each – diced potatoes, carrots,
• 2 cups each – diced mushrooms and tomatoes

• 1 1/2 cup cut cabbage
• 1/4 cup capers (undrained)
• 3 teaspoon crushed black pepper
• 2/3 cup redi vegan wine vinegar
• 2/3 cup lemon juice
• 1/2 cup vegan red wine

Directions:

Bring water to a boil. Add
all ingredients at once.
Let mixture simmer until
all vegetables are tender.
Add salt to taste.

Serves: 4 hearty bowls

Preparation time: 45 min.

Ingredients (use vegan versions):

• Tomatos
• Zucchini
• Cucumbers
• Carrots
• Pickles
• Cheese substitute
• vegan Dijon mustard (I prefer Grey Poupon)
• Any vegan bread (I like to use a toasted long roll)

Directions:

Toast vegan bread (optional). Chop vegetables. Spread mustard on
bread. Put vegetables + cheese on sandwich. Eat. I told you
it was easy!

Serves: 1

Preparation time: depends on how fast you chop things…about 10-15 mins

Ingredients (use vegan versions):

• 1 can (16 oz.) tomatoes
• 1 onion (small)
• 1/2 bunch cilantro leaves (chinese
• 1 large jalapeno (canned)

• 1 teaspoon sea salt
• 1/4 teaspoon garlic and onion powder
• juice of 1/2 lime or lemon
• 1/2 tomato can of water

Directions:

In a blender, place onion and jalapeno, blend 30 seconds, add cilantro and chop 1 minute. Add all other ingredients and blend until vegetables are mixed and chopped fine. Delicious served with baked tortilla chips or on your favorite mexican food. Mixture will thicken as it sets, keep refrigerated, flavor improves also as it sets.

Serves: 1 quart

Preparation time: 5 minutes

Nutrition Information: No fat

Ingredients (use vegan versions):

• 2 medium eggplants or 4/5 chinese eggplants
• 2 medium red peppers
• 3 (or more depending on your tastes) cloves of garlic with skin
• olive oil

Directions:

Wash the eggplants and peppers and pierce with a fork to allow steam
to escape, put everything on the barbeque or in a toaster oven. It
will take at least a half hour+ until the vegetables are properly
roasted, depending on the size of the vegetables and how close
they are to the heat. The garlic will be done sooner. Remove the
garlic cloves when they are soft, allow the eggplant and peppers to
roast until they are slightly blistered on the outside. Let cool.
When everything is cool enough to handle, peel and mash together with
some olive oil. You could also add spices, ie. basil for a
mediteranean flavour, or cumin and corriander for a middle eastern
flavour.

Makes a good dip for vegan pita bread, or a sandwhich spread.

Nutrition Information: unknown

Serves:

Ingredients (use vegan versions):

• 1 bagel (any flavor)
• 3 tablespoons of Hummus
• sliced red or green pepper (or both)
• fresh spinach leaves
• sliced cucumber
• sesame seeds (optional)

Directions:

1. slice bagel in half

2. slice vegetables on both sides of bagel

4. spread sesame seeds on hummus

5. place sliced vegetables on top of hummus

6. close the bagel and enjoy!

Serves: 1.

Preparation time: 5 min.