Recipes
Soups and Salads
Vegan Pho
Traditional Vietnamese noodle soup is made with
beef stock. This version uses vegetable stock. Try it when you have a
cold: you will be feeling better in no time.
½ onion
1 clove garlic, minced
4 or 5 mushrooms (your choice), sliced
½ cup broccoli florets
1 carrot, cut in one inch long strips
½ pkg of extra firm tofu, patted dry and cut in cubes
1 eight oz. pkg. House foods brand Tofu Shiritaki angel hair noodles (or
use 3/4 cup cooked angel hair pasta)
2 ½ cups low-sodium vegetable stock
1 tbsp. lemongrass
½ tsp. ground ginger
¼ tsp. ground mustard
½ tsp. chili paste (or to taste)
½ tsp. garlic powder
2-3 tbsp. canola oil
2 tbsp. low sodium soy sauce
Fresh basil, optional (as a garnish)
1) Saute onion in 1 tbsp. canola oil and 1 tbsp. soy
sauce in wok on medium high heat for 5-8 minutes.
2) Add vegetables (except spinach) and remaining canola oil and soy sauce
to wok and sauté 5-8 additional minutes.
3) Add tofu cubes and spinach and stir.
4) Meanwhile in medium-sized kettle, heat vegetable broth on medium-high
heat. Add seasonings. Then add pasta and bring to a boil. Cook pasta according
to package directions. Reduce heat to a simmer.
5) Add cooked vegetables to heated broth. Stir and serve. Garnish with
fresh basil, if desired.
Makes 2 servings.
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Blustery Day Vegetable Soup
When it’s cold and windy outside, this nutritious
soup will warm you inside.
1 quart of low-sodium vegetable stock
1 15 oz. can of stewed tomatoes
1 medium onion, chopped
1 leek, washed well and sliced (discard the dark green portion)
2 celery stalks, sliced
1 carrot, peeled and sliced
2 cloves garlic, diced
½ of a 15 oz. can of chickpeas (drained and rinsed)
¼ cup smoky tempeh or veg. bacon, chopped (optional) (find this
in the dairy section)
2 tbsp. oregano
1 tsp. parsley
½ tsp. cayenne pepper
½ tsp. paprika
Salt & pepper
½ cup of each of the following vegetables (chopped):
green pepper
red pepper
potato
broccoli or cauliflower (or both)
greens of your choice (I used broccoli rabe)
mushrooms
1) Cook onion and leek in olive oil on medium high heat for about 5
– 7 minutes.
2) Add carrot and celery and stir fry a few minutes.
3) Add tempeh (if desired). Add broccoli and stir a few minutes.
4) Add remaining vegetables, garlic and all spices and stir fry until
just tender. Add more olive oil if needed.
5) Add stewed tomatoes, chickpeas, vegetable stock and about 1 cup of
water. Bring to a quick boil. Then reduce heat to a simmer.
6) Simmer for about 20 minutes.
7) Serve steaming hot with crusty whole grain bread or tortilla strips.
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Hot Potato Salad
This is a family recipe that I altered to make
vegetarian and lighter.
Preheat oven to 350 degrees.
8 medium baking potatoes, baked or boiled, peeled and cubed
½ cup chopped onion
½ cup chopped green pepper
¼ cup diced pimientos
1 cup vegenaise (vegan mayonnaise) or low-fat sour cream
½ pound reduced fat velveeta cheese, cubed
1/3 cup vegetarian bacon (cooked til crispy and crumbled) or smoky tempeh,
chopped
1) Combine first 6 ingredients and pour into glass baking dish. Sprinkle
with vegetarian bacon or smoky tempeh.
2) Bake at 350 degrees for 35 minutes.
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Lentil Soup
This savory lentil soup is delicious served with
crusty whole grain or pumpernickel bread.
1 ½ cup green or brown lentils
1 medium yellow or sweet onion, chopped
1 leek, chopped (white and light green parts only)
2 cloves garlic, chopped
1 carrot, sliced
1 celery stalk, sliced
4 cups low-sodium vegetable broth
1 small jar roasted red peppers, sliced (about 1/2 red pepper)
1 tbsp. red wine vinegar
1 tsp. cumin
½ tsp. ground oregano
½ tsp. parsley
½ tsp. garlic powder
¼ tsp. crushed red pepper
About 4 or 5 tbsp. olive oil
1) In medium kettle, heat about 2 tbsp. olive oil on medium-high heat.
Add onions and sauté 5-8 minutes.
2) Meanwhile rinse lentils in a colander. Drain and put in separate pot,
cover with water. Bring to boil and reduce heat to a low simmer.
3) Add leek, celery and carrots to the kettle with the onions and sauté
a few minutes. Add garlic and sauté. Add more olive oil, if needed.
4) Add all seasonings and stir. Then add in the vegetable broth.
5) Add in the lentils. Bring to a boil and reduce heat to simmer.
6) Stir in the roasted red peppers and a drizzle more olive oil. Simmer
on low heat about 15 additional minutes.
Makes 4 servings.
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Bean and Hominy Soup
The holidays are over. You spent too much. You
ate too much. Make a big batch of this soup and trim both your wallet
and your waistline.
3 15 oz. cans of Great Northern Beans, drained
1 15 oz. can of stewed tomatoes
1 15 oz. can of hominy
1 can of Rotel diced tomatoes with green chiles
½ cup of frozen or drained canned corn
2 tbsp. cilantro
1 tbsp. cumin
1) Mix all ingredients together in a very large kettle.
2) Bring to a quick boil. Then reduce heat to a simmer.
3) Simmer for about 20 minutes.
4) Serve steaming hot by itself or with your choice of toppings: cheese,
sour cream, olives, diced red onion, diced avocado, or tortilla chips.
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AJ's Spicy Bean Salad
Also makes a great dip.
3 cans of Black beans, drained
2 cans of corn, drained
2 cans of chili peppers
1 bunch of cilantro
1 avocado, diced
1/2 sweet or red onion, chopped
Salt & pepper
1 tbsp. olive oil
splash of red wine vinegar
1) Mix all ingredients together.
2) Serve with tortilla dips as a dip or serve as a side dish with a meal.
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Spinach Salad with Crispy Veg Chicken, Avocado and Toasted Almonds
This salad is easy to make and tasty.
3 cups baby spinach, pre-washed
2 Quorn veggie chicken patties
1 ripe avocado
¼ cup of toasted, sliced almonds
¼ of a purple onion, sliced very thin (optional)
½ cup Brianna’s Blush Wine Viniagrette dressing (or your
choice)
1) Cook veggie chicken patties in the oven according to package directions.
2) Peel and slice avocado.
3) Slice veg chicken patties into slices, about 1 inch wide.
4) Mix all ingredients except veg chicken together in a large bowl.
Add veg chicken strips on top.
Makes two servings.
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Vegetable Soup
This soup is delicious and a great way to use
up vegetables in your fridge. The onion, leek and celery are key ingredients,
but after that, you can pretty much add whatever you have on hand or like.
1 medium-sized Vedalia or other sweet onion, sliced
very thin
1 leek, wash and remove roots
2 celery stalks, leaves included, chopped
2 carrots, peeled and chopped
¾ cup chopped cabbage
½ green or red pepper, sliced thin
1 cup broccoli florets
½ cup shitake or button mushrooms
About 10 green beans, ends removed and cut in thirds
½ of a 12 oz. can of chickpeas, drained and rinsed
1 can stewed tomatoes
32 oz. reduced sodium vegetable stock or broth
1 cup water
½ cup orzo or other small pasta
1 tbsp. oregano
Olive oil
2 tbsp. red wine vinegar
½ tsp crushed red pepper
1 tbsp. parsley
½ tsp. garlic powder
1 bay leaf
Salt & pepper
1) Prepare onion and chop leek. It’s okay to
use some of the dark green portion of the leek, just don’t use about
the top 1/3 of the green part.
2) Heat 2-3 tbsp. olive oil in large pot on medium-high
heat. Add onion first and sauté a few minutes. Then add leek and
sauté both together about 5 more minutes or so. Add all spices
(except red wine vinegar).
 3)
Add celery, cabbage and carrots and sauté about 7 minutes.
4) Add broccoli, red or green pepper, green beans and
mushrooms (mushrooms last) and sauté about 5 minutes more. Add
more olive oil if needed.
5) Add chickpeas, stewed tomatoes and
water. Then pour in vegetable broth. Add red wine vinegar.
6) Increase heat to high and bring to boil. Add pasta
and boil about 6 or 7 minutes or until pasta is tender.
7) Reduce heat to low and simmer about 20 minutes more.
Remove bay leaf before serving.
8) Serve with fresh bread or crackers. I broke okra
crackers into the soup and that was delicious and gave it some crunch.
These are hard to find though. A substitute might be a good quality crispy
crouton.
Makes a big pot of soup.
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Claire's Rice and Vegetable Salad
Substantial salad with lots of veggies for
your next pot luck.
3 cups cooked rice
10 ounce pkg. frozen green peas
4 ounce jar diced pimiento, drained
½ cup chopped celery
½ cup grated carrots
1 cup chopped canned artichokes, drained
½ cup sliced toasted almonds
½ cup sliced pimiento stuffed olives
½ cup grated parmesan cheese
¼ cup Vegenaise or low-fat mayonnaise
¾ cup extra virgin olive oil
1/3 cup balsamic vinegar or apple cider vinegar
1 cup cherry tomatoes
Extra sliced toasted almonds
Extra grated carrots
1) Combine rice, peas pimiento, celery, carrots, artichokes, almonds
olives and cheese.
2) Mix together mayo, olive oil and vinegar until well-blended.
3) Combine salad ingredients and dressing and mix well.
4) Decorate with cherry tomatoes and the extra almonds and extra carrots.
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Jro's Salad
My friend Jro made this salad for a dinner club.
It was so good, I asked for the recipe.
Head of lettuce of your choice, torn into pieces
1/2 purple onion, slivered
1/2 cup soy beans, roasted and salted
1 avocado, sliced
1 pear, sliced
1/4 cup blue cheese crumbles
3 tbsp. Braswells of Georgia Vedalia Onion & Poppyseed dressing
1) Prepare vegetables and stir together gently in large bowl.
2) Add dressing and mix well. Let set a few minutes before serving.
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Spinach Salad with Orange peppers and Strawberries
With its vibrant colors, this salad is as pretty
to look at as it is tasty and healthy to eat.
6 cups of washed baby spinach
1/2 orange pepper
About 15 strawberries
1/2 cup of toasted almonds
Dressing (I use Brianna's Blush Wine Vinaigrette)
1) Slice orange pepper into thin 2 inch slices.Cut strawberries into
quarters.
2) Purchase toasted almonds or toast them in preheated 400 degree oven
for about 7 minutes. Watch carefully so they don't burn.
3) Mix all ingredients together in large bowl. Add dressing. Let stand
about 10 minutes before serving.
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Salad with purple onions, mandarin oranges and toasted almonds
This salad is easy to make, tasty, and healthful.
1 head of red leaf lettuce, washed and chopped
2/3 cup of canned mandarin oranges, drained and rinsed
1/2 medium purple onion, sliced very thin
1/2 cup of toasted almonds
1/2 cup of dressing (I use Brianna's Ginger Mandarin dressing)
1) Wash and chop red leaf lettuce.
2) Purchase toasted almonds or toast them in preheated 400 degree oven
for about 7 minutes. Watch carefully so they don't burn.
3) Mix all ingredients together in large bowl. Add dressing. Let stand
about 10 minutes before serving.
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Easy Pasta Salad
When you need to bring a dish to your Summer party,
this pasta salad is a good choice. You probably already have the ingredients
on hand and it pulls together in minutes. Also, it’s great for tailgate
parties and picnics because it’s mayo free.
2 ½ cups uncooked tri-colored Rotini pasta
¼ red bell pepper, chopped
¼ green bell pepper, chopped
¼ broccoli crown (just the florets), chopped
8 radishes, chopped
1 cup of your favorite Italian dressing
¼ cup Parmesan cheese (optional)
1) Cook the pasta according to package directions. Don’t overcook.
Drain.
2) Wash and prepare vegetables.
3) Combine drained pasta, chopped vegetables and dressing in a medium-large
bowl. Stir everything together.
4) Stir in Parmesan cheese, if desired.
5) Serve right away or refrigerate for about an hour before serving. Keeps
for up to a week in the refrigerator. Okay to serve at room temperature.
Note: These are the veggies I used, but feel
free to substitute your favorite veggies or whatever you have on hand.
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Strawberry Pretzel Salad
This salad may sound unusual but it is a hit at
our family gatherings. It combines sweet and salty and everyone loves
it.
2 cups pretzels, crushed
½ cup sugar
¾ cup butter or butter substitute, melted
8 ounces cream cheese, softened
¾ cup sugar
10 ounces whipped topping
6 ounces vegetarian gelatin* substitute, preferably strawberry flavored
2 cups boiling water
20 ounces frozen strawberries, sliced, with juice
Preheat oven to 350 degrees
1) Mix pretzels, ½ cup sugar and butter and spread in a 9 X 13
inch pan. Bake at 350 degrees for 10 minutes. Let cool.
2) Mix cream cheese, ¾ cup sugar and whipped topping together.
Spread on top of cooled pretzel layer.
3) Dissolve vegetarian gelatin in boiling water and add strawberries.
Let it partially set. When gelatin mixture is partially firm, spread it
on top of the cream cheese layer.
4) Chill thoroughly.
5) Cut into slices and serve.
*Jello
is not vegetarian.
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Lentil and Arugula Salad
Peppery arugula adds interest to lentils and peppers
in this substantial salad.
1 cup lentils, your choice of color, rinsed
1 cup fresh arugula
½ cup diced cucumber
½ bell pepper, chopped or sliced very thin
2 tbsp. red wine vinegar
1 tsp. Dijon mustard
¼ cup olive oil
2 cloves garlic, minced
Salt & pepper
1) Cook the lentils according to package directions. Drain.
2) Combine vinegar, mustard, garlic, olive oil, salt & pepper. Whisk
these ingredients together.
3) Add all remaining ingredients together with this dressing in a large
bowl and stir.
4) Can be served refrigerated or at room temperature.
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Alex’ Vegan Potato Salad
I had multiple servings of this at a recent picnic.
Sometimes changing up your potato salad will do you good.
1 package of fingerling potatoes
8 slices of soy bacon
1 can quartered artichoke hearts, drained
3/4 red peeper diced
1 avocado, diced
1/4 cup diced green olives
2 tablespoons chopped chives
2 tablespoons chopped parsley
3/4 - 1 cup Vegenaise
2 tablespoons yellow mustard
1) Cut potatoes into bite sized pieces; place
in aluminum envelope; drizzle with olive oil; and bake 45-60 minutes at
350 degrees.
2) Bake soy bacon until crispy and break into small pieces.
3) Mix all ingredients together. Yum.
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Tangy Cole Slaw (no mayonaise)
A delightful vegan cole slaw.
3 cups chopped or grated cabbage
1/4 cup chopped green pepper
1 tsp. grated onion
1 small carrot, grated
Dressing for Slaw
1/3 cup vinegar
3 tbsps. oil
2 tbsps. sugar
1 tsp. salt
1/4 tsp. pepper
1/2 tsp. celery seed
1/2 tsp. dry mustard (optional)
1) Combine first four ingredients together in large bowl.
2) Mix dressing ingredients together and stir into vegetable mixture.
3) Chill well before serving.
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Cuke Salad
Summer cucumbers taste great!
2 medium cucumbers, sliced or cut in chunks
1 cup red wine vinegar
Salt and pepper
1 tomato, chopped (optional)
¼ of a sweet onion, chopped (optional)
1) Combine all ingredients and stir together.
2) Refrigerate one hour or overnight.
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Fresh Mozzarella and Tomato Salad
(Caprese Salad)
Delicious with Hanover tomatoes or local tomatoes
anywhere!
10 slices of tomato, about 1/2
inch thick (about 2 tomatoes)
10 slices of fresh mozzarella, about 1/4 inch thick
10 fresh basil leaves
2 tbsp. olive oil
1) Alternate layers of tomato,
mozzarella and basil in two rows on a nice dish.
2) Drizzle with olive oil.
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Potato Soup
Great soup for a cold winter evening. Inexpensive
and easy to make.
1 stick butter (or 1/2 cup butter substitute, such as Smart Balance)
1 medium-sized sweet or yellow onion, chopped
6 or 7 medium-sized potatoes, peeled and diced
3 cups reduced fat milk
Salt and pepper, to taste
1/2 cup low-fat cheddar cheese (optional)
2 cups water
1) Saute onion in butter or butter substitute in cooking pot on medium
high heat for a few minutes (until onion is translucent).
2) Add potatoes and water. Cook and stir until done (10-15 minutes).
3) Add milk, salt and pepper, and heat through.
4) Add to bowls and top with cheese, if desired.
This recipe makes 4 or 5 servings.
Estimate 1 ½ potatoes per person when fixing this soup.
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Frozen Fruit Salad
This is yummy and refreshing.
1 8 oz. pkg. reduced fat or fat free cream cheese, softened
½ cup sugar
1 10 oz. frozen strawberries, thawed
1 can bing cherries, drained
1 8 oz. can crushed pineapple, drained
3 small bananas, diced
½ cup chopped pecans
1 8 oz. container Lite Cool Whip, thawed
1) Beat together cream cheese and sugar. Add strawberries, pineapple,
cherries, bananas and pecans. Mix thoroughly, but gently.
2) Fold in Cool Whip.
3) Pour into cupcake liners in muffin pan and freeze.
4) Remove from freezer 15 minutes before serving. Makes about 12 to 16
depends on how full you fill each cup.
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Greek Salad
Calamata olives add punch to this salad.
Red leaf lettuce, one bunch, torn into fork-size pieces
½ cup of low-fat feta cheese, crumbled
½ cup of calamata olives, pitted and sliced in half
1/4 of a purple onion, cut into very thin slices (optional)
Dressing:
½ cup of olive oil
1/3 cup Balsamic vinegar
¼ tsp. sugar
Salt and pepper
1) Mix dressing ingredients together and
whisk for about 30 seconds.
2) Toss first four ingredients together in a large bowl.
3) Pour dressing over salad and toss. Let sit about 30 minutes before
serving.
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Waldorf Salad
A simple, refreshing, old-fashioned salad
1 cup diced celery
1 cup diced Granny Smith apples
1/3 cup chopped pecans or walnuts
2/3 cup low-fat mayonnaise
1) Combine all ingredients and stir.
2) Serve!
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Crunchy Cole Slaw
Asian twist on cole slaw.
2 packages ramen noodles (pick
a flavor that is vegetarian)
1 cup sliced almonds
1 package shredded tricolor cole slaw
1 cup olive oil
1/3 cup white vinegar
½ cup super fine sugar
1 cup of sunflower seeds
1) Crunch up the ramen noodles
(save the flavor packets) and place them on a cookie sheet with 1 cup
of sliced almonds and toast them at 375 degrees for about 5-8 mins (watch
them so they don’t burn). Cool.
2) Mix together the olive oil, white vinegar, sugar and one of the flavor
packages from the ramen noodles. (This is the dressing).
3) Stir together the bag of the cole slaw and the noodle mixture. Add
dressing and sunflower seeds and stir. Serve.
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Green salad with pears
This makes an elegant, tasty salad.
1 head of red leaf lettuce, torn or cut into pieces
2 pears, sliced very thin
½ cup crumbled Gorgonzola cheese
½ cup toasted sliced almonds
2/3 cup of your favorite vinaigrette (I like Brianna’s blush wine
vinaigrette)
1) Combine all ingredients except dressing.
2) Add dressing about 15 minutes before serving and toss.
Pre-dinner salads for 6.
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Barley and Mushroom Soup
Cozy meal for a rainy Spring evening.
1 tbsp. olive oil
1 large onion, chopped
2 cloves garlic, minced
1 carrot, peeled and sliced
1 red pepper, chopped
6 shitake mushrooms, sliced
6 button mushrooms, sliced
1 can of diced tomatoes
½ cup pearl barley
2 cups vegetable broth
½ tsp. thyme
½ tsp. rosemary
1 tsp. parsley
1 cup water
Salt & pepper
1) In a large pot, heat olive oil on medium-high heat. Add onions and
stir a few minutes, until onions start to soften.
2) Add carrots, red pepper and garlic and stir fry about 5 minutes. Stir
in mushrooms.
3) Add remaining ingredients and bring to a boil. Reduce heat and simmer
about 45 minutes.
Makes a big pot of soup.
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Cold Broccoli Salad
Interesting way to get more broccoli into your
diet. Nice side dish for a Summer supper.
¾ cup of light mayo or Vegenaise
1/3 cup sugar
2 tbsp. vinegar
1 bunch of broccoli, chopped
½ cup of raisins
½ cup of sliced almonds
1 medium purple onion, sliced thin
6 strips of veggie bacon, cooked crisp and crumbled
1) Combine mayo, sugar and vinegar together. Place in fridge for an 1-3
hours.
2) Mix together broccoli and remaining ingredients.
3) Pour dressing on broccoli mixture a few minutes before serving.
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Cool Citrus Salad
This refreshing salad whips up quickly and is welcome
at any Summer picnic
1 15 oz. can Mandarin oranges (drained)
1 8 oz. can crushed pineapple in juice (drained)
1 small container (8 oz.) cottage cheese
1 small container (8 oz.) of cool whip
1) Blend all ingredients together.
2) Refrigerate for an hour or overnight.
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4 1/2 Cups Salad
This refreshing and easy to make salad is welcome
at any Summer party.
1 cup crushed pineapple, drained
1 cup sour cream
1 cup mandarin oranges in juice, drained
1 cup sweetened coconut flakes
½ cup pecan halves
1) Combine all ingredients in large bowl.
2) Refrigerate. Serve chilled.
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Sweet Potato Soup
This sweet potato soup is seasoned with curry and
cumin. It is really savory and tasty.
1 carrot, sliced
1 onion, diced
2 sweet potatoes
4 cloves garlic, minced
1 tbsp. hot curry
1 tsp. curry
1 tbsp. cumin
1 tsp. cilantro
1 tsp. coriander
½ tsp. nutmeg
½ tsp. oregano
Salt & pepper, to taste
4 cups low sodium vegetable broth
2 cups water
1 tbsp. honey
2 tbsp. almond butter
2 or 3 tbsp. olive oil
1) In large kettle, heat olive oil on medium high heat. Add onion and
sauté a few minutes til tender.
2) Soften sweet potatoes by cooking in the microwave a few minutes. Peel
and cut into chunks and add to pot. Also add garlic. Saute a few minutes.
3) Add all spices (don’t add honey or almond butter yet). Stir.
4) Add vegetable broth and water. Bring to a boil and reduce heat.
5) Spoon soup mixture to blender. Do about half of the blender-full at
a time. Blend a few minutes. Then pour into a new kettle. Repeat until
all soup is processed in this way.
6) Add honey and almond butter and stir. Cook about 10 more minutes. Then
serve.
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Elizabeth's Ramen Noodle Cole Slaw
If the economy is making you tighten your belt,
try this cost-conscious, but delicious slaw. A package of ramen noodles
only costs pennies. If you are on a reduced sodium diet, you might want
to skip this recipe as the Ramen noodle packet has a lot of sodium in
it.
SLAW:
1 - 16 oz. package of mixed cole slaw
1 - pkg. Ramen Noodles (choose a vegetarian variety) (smashed)
3 - scallions (chopped)
1/2 cup sliced and toasted almonds
1/4 cup sunflower seeds or sesame seeds (toasted)
DRESSING:
1/3 cup apple cider vinegar
1/2 cup canola oil
1/4 cup sugar
1/2 of the flavor packet from Ramen Noodles
Salt
Pepper
1) Toss all ingredients together.
2) Pour dressing on top and mix.
Obviously the longer you wait to serve this slaw the less crunchy the
noodles will be, but it is good either way.
It will keep in the fridge for several days, but best to make 4 hours
prior to serving.
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White Bean and Arugula Salad
This good-for-you salad is easy to make.
¼ cup olive oil
1 large garlic clove, minced
Salt & pepper, to taste
1 can Canellini (or other white bean) beans, drained & rinsed
2 cups arugula, torn
½ cucumber, cut in cubes
1 small tomato, cut in cubes, seeds removed
1) Mix together olive oil, garlic, salt &
pepper.
2) Stir together other ingredients except arugula. Pour dressing over
the mixture and stir. Add arugula and stir together.
3) Let sit 30 minutes before serving.
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