Ingredients (use vegan versions):

• 4 tablespoons olive oil
• 1 large diced onion and 4 cloves minced garlic
• 4 medium sliced carrots
• 2 large diced potatoes
• 1 can Italian stewed tomatoes (with juice)
• 4 cups vegetable stock
• 1 tablespoon Italian spices (dried)….basil, oregano, crushed red pepper, etc.
• 8 ounce can tomato puree
• 1 cup fresh, frozen, or canned green beans
• 2 cups kidney beans
• 1 cup fresh, frozen, or canned corn
• 1cup dried vegan pasta (spiral is best)
• salt/pepper

Directions:

In large stock pot, saute onion,
garlic, carrots, and potatoes in olive
oil for 10 minutes.

Add Italian spices
and saute 5 minutes more.

Add tomatoes. Simmer 5 minutes.

Add vegetable stock and tomato puree.
Simmer until vegetables are tender.

Add corn, green beans, kidney
beans, and pasta. Continue to cook
until pasta is tender. Add salt and
pepper if needed (to taste)!

Enjoy with some hearty vegan bread!

Serves: 8

Preparation time: 2 hours

Ingredients (use vegan versions):

• 1 cup organic brown rice, washed
• 5 cups water
• small pinch of sea salt or piece of kombu, soaked and diced
• 3 to 4 shiitake mushrooms, soaked, stems removed, and diced, add the water
• 1 cup daikon, quartered and sliced thin (white Oriental radish)
• 1/4 cup celery, sliced on a thin diagonal
• 1/2 cup squash, cubed
• 1/2 cup carrot, diced
• 1/4 cup cabbage, diced
• 2 level teaspoon barley miso, pureéd
• chopped scallion, chives, or parsley, for garnish

Directions:

This porridge is very energizing. Make it and eat it every
morning for a week along with the rest of your breakfast
for a kick start on the day.

Place the rice, water, sea salt or kombu and shiitake in a
pressure cooker. Cover and bring up to pressure. Reduce
flame to medium-low and cook for 45 minutes. Remove from
flame and allow pressure to come down. Remove cover. Add
the daikon, squash, carrots, and cabbage. Cover with a
regular lid, not a pressure cooker lid, and bring to a
boil. Reduce the flame to medium-low and simmer several
minutes until the vegetables are tender. Reduce the
flame to low, add the miso, and mix well. Simmer, without
boiling, for 2 to 3 minutes. Place in serving bowls and
garnish.

Serves: 4

Preparation time: 0:45

Ingredients (use vegan versions):

• 3 cups tomato juice, V-8 or Hot & Spicy V-8
• 2 tablespoon olive oil
• 1 small red onion
• 3 small tomatoes
• 2 tomatillos
• 1 bell pepper
• 1 small jicama
• 1/2 cup corn kernels
• 1 can or 1 cup cooked black beans, rinsed & drained
• Juice of 2 limes
• 1/2 – 1 fresh jalapeno, finely minced
• 2 garlic cloves, finely minced
• 1 chipotle jalapeno, finely minced
• 1 – 3 teaspoon adobo sauce from chipotle can (or 1 – 3 teaspoon Pickapeppa sauce or vegan Worcestershire sauce)
• 1/2 teaspoon cumin
• 1 tablespoon chopped fresh oregano
• 1 tablespoon chopped fresh cilantro
• 1/2 teaspoon salt
• 1 teaspoon vegan sugar

Directions:

Chop all vegetables and mix all
ingredients in a large non-metallic
bowl. Chill at least 24 hours before
serving. Serve chilled with additional
cilantro, diced avocado, and tortilla chips.

An alternate method is to puree part or
all of the soup in a blender before
adding the jicama, corn, and beans.
This gives a thicker, smoother, more
sophisticated texture.

The oregano and cilantro stand in for
the Mexican herb epazote, which can be
hard to find fresh. If you have access
to fresh epazote, feel free to use it
instead.

Serves: 8-10

Preparation time: 1 hour

Ingredients (use vegan versions):

• 8 oz. whole wheat pasta
• 4 teaspoons olive oil
• 15 oz. can vegan pizza sauce*
• 1 cup sliced mushrooms
• 2 bell peppers, any color, sliced
• 4-6 cloves garlic, minced
• 1/2 of a medium sized onion, chopped
• Italian seasonings: marjoram, parsley, oregano, basil, rosemary, thyme

Directions:

Cook pasta according to instructions.
While pasta is cooking, slice
vegetables. Heat 1 teaspoon of olive
oil in a 10 inch (or so) skillet. Add
veggies, garlic, and spices (add as
much or as little as you want) and
saute until tender. Remove from
skillet and keep warm. Add remaining
olive oil and heat over medium high
heat. Drain pasta and add to skillet,
spreading evenly. Fry without stirring
for 3-4 min. You want the pasta to get
crispy, but not burnt. Reduce heat to
medium and do your best to flip the
pasta in the skillet and cook for an
additional minute or so. Heat sauce in
microwave or over stove. Put pasta in
pan that you cooked spaghetti in and
add sauce and veggies and stir. Add
more of seasonings, if desired and
serve.

*I use pizza sauce because I like the
flavoring and consistency. I use
Hunt’s; I’m sure any kind would work,
but check the label because the
ingredient “natural flavoring” could be
some type of beef by-product.

Serves: 4

Preparation time: 20 min.

Ingredients (use vegan versions):

• 1 cup rice
• i tablespoon non-hydrogenated vegan margarine
• 2 1/2 cup of vegetable stock
• 1 cup frozen mixed vegetables
• 75 mL vegan parmesan cheese

Directions:

1) Cook rice according to directions.

2) Melt margarine in pan. Stir in frozen veggies, let cook, continue to stir.

3) Add half vegetable stock to rice.

4) Add rice to veggies in pan, and stir in remaining stock.

5) Add desired amount of parmesan cheese, stir well.

6) Serve

Serves: 2

Preparation time: 30-40 min