MAIN DISHES

Artichoke Tofu Pasta

1/2 lb tri-colored pasta

1/2 medium onion, chopped

2 cloves garlic, minced

1 tbsp olive oil

1/4 lb firm tofu, diced

1 14 oz can artichoke hearts, quartered

1 12 oz can diced tomatoes

1 8 oz can tomato sauce

Cook pasta. Meanwhile, saute onion and garlic in oil 1-2 minutes. Add tofu and saute 2 minutes, then add artichokes, tomatoes, and tomato sauce. Combine with drained pasta.

Source : Cooking with PETA Edited by PETA. Book Publishing Company, 1997.

Black Beans and Rice

Vegetable Cooking Spray

1/4 cup chopped onion

1/4 cup sliced green onion

1 cup long grain rice

2 and 1/2 cups vegetable stock

1 15 oz can black beans, rinsed, drained

2 tbs cilantro, chopped

salt and pepper

Spray medium saucepan with cooking spray and heat over medium heat until hot. Saute onions and garlic until tender (5 min). Add rice, cook until lightly browned (2-3 min), stirring frequently. Add stock and heat to boiling. Reduce heat and simmer, covered, until rice is tender (20-25 min) adding beans during last 5 minutes. Stir in cilantro, season with salt and pepper. Good with tabasco sauce, extra chopped onion, and Mexi Meatballs (see recipe below).

Source: 1001 Low-fat Vegetarian Recipes by Sue Spitler. 2nd Edition. Surrey Books, Inc. 2000.

Mexi Meatballs

1 cup textured vegetable protein

1 cup vegetable broth

1/3 cup breadcrumbs

1/4 cup flour

1/4 cup finely chopped onion

1 clove garlic, minced

1/2 tsp dried oregano

1/2 tsp ground cumin

1/2 tsp salt

1/4 tsp cayenne pepper

Combine TVP and broth in medium bowl. Let sit until liquid is absorbed. Mix in remaining ingredients. Form mixture into meatballs. Bake on a lightly greased cookie sheet at 350 degreess until firm and browned, 15-20 min.

Source: 1001 Low-fat Vegetarian Recipes by Sue Spitler. 2nd Edition. Surrey Books, Inc. 2000.

Chick Pea Curry

2 and 1/2 medium onions, chopped

1/2 cup margarine

8 oz tomato sauce

8 cloves minced garlic

2 tsp turmeric

1 tsp cumin

1 tsp allspice

1 and 1/2 tsp cayenne pepper

1/2 tsp ginger

4 15 oz cans chick peas, drained

1-2 green peppers

1/2 cup water

Saute onions in margarine until golden brown. Add tomato sauce, garlic, and spices. Add chick peas and pepers and fry over med-high heat about 15 minutes. Add water, turn down heat, cover, and simmer until ready to serve over rice. This recipe is 8-10 servings, and does freeze well.

Source : Cooking with PETA Edited by PETA. Book Publishing Company, 1997.

Vegetable Red Curry

1 tbsp red curry paste

1 15 oz can coconut milk

3-4 cups broccoli florets

8 oz snow peas

1 can baby corn

In large skillet, heat 1 tbsp of the coconut milk with the curry paste for 1 minute. Add broccoli and peas and cook unti tender, then add baby corn and heat through. Serve over rice.

Chicken Friendly Tofu Nuggets

3 tbsp flour

6 tbsp ice water

1/2 cup lightly toasted bread crumbs

1 teaspoon salt

Dash of cayenne pepper

vegetable oil for frying

1 lb firm tofu, frozen, thawed, and cut into 1 inch cubes

Whisk flour and water together in a bowl to make a batter. Toss bread crumbs with salt and pepper in a separate bowl. Heat 1 inch of oil in a heavy skillet. Dip tofu cubes in batter, roll in bread crumbs, and fry in oil on all sides until golden brown.

Source : Cooking with PETA Edited by PETA. Book Publishing Company, 1997.

Chick Pea Pita Pockets

1 16 oz can chick peas, rinsed, drained, mashed

1/3 cup chopped celery

1 tbsp minced onion

2 tbsp pickle relish

2 tbsp vegan mayonnaise

1 tsp mustard

Dash of garlic powder

Whole wheat pitas

Mix all ingredients and fill pitas with mixture.

Source : Cooking with PETA Edited by PETA. Book Publishing Company, 1997.

Eggplant Spaghetti

1 medium eggplant, chopped into bite sized cubes

2 cloves garlic

2 cans stewed tomatoes

1/2 cup onion

1 lb spaghetti noodles

Toss eggplant in colander with a little salt. Heat oil in a skillet over medium heat. Add eggplant by handfuls, squeezing out water, then add garlic, onion, and tomatoes. Simmer until spaghetti is done(follow instuctions on package), then mix and serve.

Meatless Hoppin' John

2 tbsp margarine

1 cup chopped green pepper

1 cup chopped red pepper

1/2 cup sliced green onions

2 cloves minced garlic

1 cup frozen baby peas

2 cups vegetable broth

1 package quick cooking rice pilaf mix

1 15 oz can black-eyed peas, rinsed, drained

Melt margarine in large skillet. Add peppers, onions, and garlic and cook over medium heat 3-4 minutes until softened. Add baby peas, broth, and pilaf mix including seasoning packet. Bring to boil. Reduce heat to low, cover, and cook until liquid is absorbed (5-7 min). Add black-eyed peas and cook until heated through.

Source: Fast-Scratch Vegetarian edited by Mary Sue Peterson. Land O'Lakes, Inc.

Toona Salad

1 lb firm tofu, frozen then thawed

1/4 cup green pepper

2 tbsp grated carrot

1/2 cup vegan mayonaise

2 tbsp tamari or soy sauce

1 tbsp lemon juice

1 tsp kelp powder (optional)

Squeeze tofu and crumble. Add pepper, onion, and carrot. Combine mayo, tamari, lemon juice, and kelp and add to tofu. Mix it all together for sandwiches.

Source: Cooking with PETA Edited by PETA. Book Publishing Company, 1997.

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