Mom's Wild Rice Soup: Veganized!

1 T. olive oil

1 onion, diced

2 stalks of celery, diced

3 carrots, sliced

1 t. black pepper

1 t. cayenne

5 c. vegetable broth

8 oz. veggie chick'n strips, diced

2 c. cooked wild rice

2 c. soymilk

2 T. flour

Saute vegetables in olive oil until onion is soft.  Season and add broth, chick'n, and rice.  Bring to a boil and cook until carrots are soft.  Meanwhile, whisk flour into soymilk.  Stir milk into soup and remove from heat.

Fiesta Salad!

1 T. olive oil

1 large onion, sliced

1 green bell pepper, seeded and sliced

1 red bell pepper, seeded and sliced

1 t. black pepper

1 c. frozen corn kernels

1 can black beans, rinsed

1 bag of shredded lettuce

1 c. salsa

1 avocado, sliced

Saute onion and pepper slices in olive oil until soft.  Season with pepper, add corn and beans, and stir until warmed.  Spoon pepper bean mixture over a bowl of lettuce, drizzle with salsa, and top with a few slices of avocado.

Sweet Potato Chickpea Stew!

3 med. sweet potatoes, peeled and cut into chunks
2 cloves garlic, minced
2 15 oz. cans garbanzo beans
15 oz. vegetable broth
15 oz. diced tomatoes
1/4 c. peanut butter
1 T. cumin
1 t. cinnamon
1 t. crushed red pepper

Combine all ingredients in a slow cooker and cook on low for 5 hours or on high for 10 hours.

Protein Pancake!

1 ripe banana
2 eggs
1 t. cinnamon
2 T. maple syrup

Mash banana with a fork until smooth.  Add 2 eggs and whisk with a fork.  Add cinnamon to taste.  Pour batter into a large, hot, greased skillet.  Cook until golden on each side and drizzle with maple syrup.

Greek Salad!

1 bag romaine lettuce

1 can artichoke hearts, sliced

1 can black olives, sliced

1 can chickpeas, drained

1 cucumber, seeded and sliced

1 pt. grape tomatoes, halved

1/2 c. Italian dressing

1 t. Italian seasoning

1 t. black pepper

Top romaine with cut vegetables, dressing, and seasonings.  Makes 3 large salads.

Vegetable Minestrone Soup!

1 c. sliced carrots

1 c. cut green beans

15 oz. kidney beans, drained

28 oz. diced tomatoes, undrained

2 c. tomato sauce

2 c. water

4 c. vegetable broth

1 T. Italian seasoning

1 t. black pepper

1 t. crushed red pepper

1 1/2 c. farfalle or rotini pasta

Combine all ingredients except pasta in a slow cooker.  Cook on high for 5 hours or on low for 10 hours.  Add pasta and cook on high for an additional 20 minutes or until pasta is al dente.

Tomato Black Bean Soup!

8 medium tomatoes, quartered

1 large onion, cut into large pieces

3 cloves garlic

1 lb. black beans

2 vegetable bouillon cubes

6 c. water

1 T. cumin

1 T. chili powder

1 t. black pepper

Sriracha to taste

Combine all ingredients in a slow cooker and cook on high for 5 hours or on low for 10 hours.  Puree with an immersion blender until smooth.  Garnish with Sriracha.

Vegan Mac & Cheese!

8 oz. penne or macaroni
10 oz. pkg, frozen squash
1 c. soy milk
1/2 c. shredded soy cheddar
1 t. powdered mustard
1 t. cayenne
1/4 c. panko bread crumbs

Boil pasta in a large pot of water until al dente and drain.  Meanwhile, heat squash and milk in a small saucepan.  Once melted, stir in soy cheese and seasonings.  Pour over cooked pasta and stir to combine.  Pour entire mixture into a small greased casserole dish.  Sprinkle with bread crumbs and bake for 15 minutes at 375 degrees, then broil for 5 minutes.

Mushroom Pasta!

8 oz. spaghetti

1 T. olive oil

3 shallots, sliced

16 oz. button mushrooms, sliced

1 t. black pepper

2 T. margarine

1 T. flour

1/2 c. soy milk

3 oz. sun-dried tomatoes, chopped

1 t. nutmeg

Boil spaghetti in a large pot of water until al dente.  Meanwhile, saute shallots in a large pan with olive oil until soft.  Add mushrooms and pepper and cook until soft.  Add margarine and flour and stir for 1 minute.  Stir in soy milk. sun-dried tomatoes, and nutmeg and cook until sauce is reduced. Toss drained spaghetti with the mushroom mixture in the pan.

Apple Sauerkraut Sausage Skillet!

1 T. olive oil
4 Italian (veggie) sausage links, sliced
2 apples, cored and diced
1 c. sauerkraut, drained
1/4 c. dried cherries
1 t. black pepper
1 t. Italian seasoning
1 T. Dijon mustard

Brown sausage in olive oil in a large skillet.  Add apples and cook until softened.  Stir in sauerkraut, cherries, and seasonings and cook for an additional 2 minutes.

Seitan Fajitas!

8 oz. sliced seitan, drained

1 packet fajita seasoning, dissolved in 1/4 c. water

1 T. olive oil

1 red bell pepper, sliced

1 green bell pepper, sliced

1 onion, sliced

1 t. black pepper

1 t. Sriracha 

8 tortillas

2 avocados, mashed

shredded lettuce

salsa

Place seitan in a large Ziploc bag.  Pour seasoning mix over seitan.  Seal the bag and shake to coat.  Let marinade in the refrigerator if you wish.  Saute peppers and onions in olive oil until soft.  Add seitan and seasoning mixture, pepper, and Sriracha.  Cook until seitan is heated through.  Divide among tortillas and top with mashed avocado, lettuce, and salsa.