Vegan 
Salads,         Soups,      Toppings,         Vegetable combinations

Substitutions        Healthy Living         Healthy Living2    

        Vega Vegetarian              Healthy Recipes        Vegetarian  

Eggplant Spread

Grilled Vegetable Salad                                   Sweet Potato Oven Fries (for kids of all ages)

Veggie Burgers

Scroll down this page for more variety of everything or click above for specific items  

Vegan

Park Masala

1 1/3 cups garbanzo beans, soaked overnight
3 2/3 cups water
1 1/2 Tablespoons Kombu, diced (seaweed type)
1/2 cup yellow onion rough cut
1/2 cup celery, rough cut
3/4 cup carrot, rough cut
3 cloves garlic, minced
1 1/4 teaspoons onion powder
1 3/4 teaspoons Garam masala
1/2 tablespoon chili powder
1/4 teaspoon cumin
1/4 teaspoon cardamom
2 Tablespoons seasoned salt
2 2/3 cups vegetable stock
1/4 teaspoon pepper
3 ups diced potatoes, steamed until soft
1 (12 oz) can diced tomatoes
1/2 cup frozen peas

Soak Garbanzo beans overnight in enough water so when they expand the water will still cover them.  Rinse Garbanzo beans and place them in a soup pot.  Add kombu and simmer until beans are soft (about 1 1/2 hours)  Add onions, celery carrots, garlic, onion powder, garam masala, chili powder, cumin, cardamom, seasoned salt, and vegetable stock and simmer until veggies are soft (about 30 to 40 minutes)  Turn of heat, and add salt and pepper.  Blend until smooth.  Add potatoes, tomatoes, and peas.

Cauliflower Salad Bowl     

4 cups thinly sliced raw cauliflower
1 cup very coarsely chopped pitted ripe olives
2/3 cup coarsely chopped green pepper
1/2 cup coarsely chopped pimiento
1/2 cup chopped onion

Dressing
1/2 cup olive oil
3 Tablespoons lemon juice 3 Tablespoons wine vinegar
2 teaspoons salt
1/2 teaspoon sugar
1/4 teaspoon pepper

Crisp salad greens

1. In medium bowl, combine cauliflower, olives, green pepper pimiento, and onion.
2.  Make Dressing:  In small bowl, combine olive oil, lemon juice, vinegar, salt, sugar, and pepper.  Beat with rotary beater until well blended.  Pour over cauliflower mixture.
3.  Refrigerate, covered, until well chilled, 4 hours or overnight.
4.  To serve:  Spoon salad into bowl lined with salad greens.  Toss just before serving
Makes 8 to 10 servings.

Broccoli with Lemon Sauce

1 bunch fresh broccoli (about 1 1/2 lb)
6 cups boiling water
Salt
1/4 cup olive oil
1/2 clove garlic, finely chopped
2 Tablespoons lemon juice

1.  Remove large leaves and tough portions of broccoli.  Wash thoroughly; drain.  Separate, splitting larger stalks into quarters.
2.  Place in 6 qt.  saucepan.  Add boiling water and 1 teaspoon salt.  Cook, covered, 10 minutes, or until tender; drain in colander.
3.  In same pan, place olive oil and garlic; heat until bubbly.  Add broccoli; sprinkle with lemon juice and 1/2 teaspoon salt.  Cook, covered, 1 minute, or until broccoli is heated through Serve hot.  Makes 4 servings.

Broccoli Amandine

1 bunch fresh broccoli ( about 1 1/2 lb) 
1/2 cup boiling water salt
1/;2 cup slivered almonds
1/4 cup olive oil
2 Tablespoon lemon juice

1.  Wash and trim leaves from broccoli.  If stalks are very large, split lengthwise right through flower.  Arrange in single layer in bottom of large skillet.
2.  Pour boiling water over broccoli; sprinkle with salt.  Cook over medium heat, covered 8 to 10 minutes, or until stalks are tender and water is evaporated.
3.  Meanwhile, sauté almonds in 1 tablespoon olive oil until golden.  Add remaining oil and lemon juice.  Heat and pour over broccoli.  Makes 4 servings.

Eggplant Parmigiana

2 Tablespoons olive oil
1/2 cup chopped onion
1 clove garlic, crushed
1 can (1 lb) tomatoes, undrained
1 can (8 oz) tomato sauce
1 Tablespoon sugar
1/2 teaspoon salt
1 teaspoon dried oregano leaves
1/2 teaspoon dried basil leaves
1/4 teaspoon pepper
1 large eggplant (1 1/2 lb)
1/4 cup flour
1 teaspoon seasoned salt
1/8 teaspoon pepper
1/4 cup olive oil
1 1/2 lb. mixed chopped vegetables
1/2 teaspoon salt
1/2 cup grated Parmesan cheese
1/2 pkg (8 oz) mozzarella cheese

1. In hot oil in medium saucepan, sauté onion and garlic until onion is golden brown - about 5 minutes.  Stir in tomatoes, tomato sauce, sugar, salt, oregano, basil and pepper.  Bring to boiling.  Reduce heat, and simmer, uncovered, 10 minutes.
2.  Wash eggplant.  Cut crosswise into 1/2 inch thick slices.  Combine flour, seasoned salt, and pepper, use to coat eggplant.
3.  In 2 Tablespoons hot oil in skillet, sauté eggplant slices, a few at a time.  Add more oil as needed.  Set slices aside as they brown.  Preheat oven to 350 degrees
4.  Steam vegetables.
5.  Spoon half of sauce into 13x9x2 inch baking dish.  Layer eggplant and mixed chopped vegetables in dish.  Spoon on remaining sauce.  Sprinkle with Parmesan; top with sliced mozzarella.
6. Bake, uncovered 30 minutes, or just until mozzarella is melted and golden.  Makes 8 servings.

Split Pea Soup

1 package (16 oz) dry green split peas

1 large onion, chopped
1 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon dried thyme
1 bay leaf
1 cup diced carrots
1 cup diced celery

Place peas in a soup kettle; add water to cover by 2 in.  Bring to a boil; boil for 2 minutes. Remove from the heat; cover and let stand for 1 hour.  Drain and rinse peas,  discarding liquid.  

Return peas to kettle, Add 2 1/2 qts. water, onion, salt, pepper, thyme and bay leaf.  Bring to a boil.  Reduce heat; corer and simmer for 1 1/2 hours, stirring occasionally.

  Add carrots and celery.  Simmer, uncovered, for 45 to 60 minutes or until soup reaches desired thickness and vegetables are crisp tender, Discard bay leaf.  Yield: 10 servings.

Vegetable Soup with Basil Sauce

2 cups diced carrots
2 cups diced red potato 
2 cups finely chopped yellow onion
1 bay leaf
2 cups cooked kidney beans
3 Tbsp soy sauce ((Bragg's Liquid Amino's™)
4 cups water
1 cup green beans
1 cup corn

 SAUCE: 

4 garlic cloves
6 Tbsp crushed fresh tomatoes
½ cup fresh basil 
¼ cup olive oil

In a large soup pot, simmer the carrots, potato, onion, bay leaf, kidney beans, and soy sauce in the water for about half and hour (all vegetables should be soft and flavorful). While the soup is cooking, blend all of the sauce ingredients in a food processor (it helps if you chop the ingredients a bit before processing). Season to taste w/ salt and pepper. Five minutes before serving the soup, add the beans and corn to the soup, and cook until the beans are bright green and tender. Remove from the heat and stir in the basil sauce. 

Sweet Potato Oven Fries
(for kids of all ages)  serves 4

4 sweet potatoes or yams, sliced 1/2" thick

Combine potatoes with 1 Tablespoon of olive oil and 1/4 tsp. salt and black pepper to taste.

Arrange in baking pan in a single layer.  Bake 12 minutes and turn to bake another 12 minutes.  Serve immediately.

140 calories, 2 g protein, 190 mg. sodium

3 cups broccoli florets
2 cups diced peeled potatoes
2 cups water
1/3 cup sliced green onions
1 teaspoon salt
1/2 teaspoon pepper
3 Tablespoons Earth Balance™
3 Tablespoons spelt flour
1/8 teaspoon ground nutmeg
2 cups rice, almond, or soymilk (
1/2 cup shredded cheddar cheese (Alternative Cheese no dairy)

In a large saucepan,  combine the first six ingredients.  Bring to a boil.  Reduce hear; cover and simmer for 12 - 14 minutes or until vegetables are tender.

Meanwhile, in another saucepan, melt butter.  Stir in flour and nutmeg until smooth.  Gradually add milk.  Bring to a boil; cook and stir for 2 minutes or until thickened.  Stir into vegetable mixture; heat through sprinkle with cheese.  Yield: 6 servings.

Home style Crab Chowder

2 Tablespoon EarthBalance™
1 cup sliced celery
1 med. onion, coarsely chopped
2 Tablespoon flour
1/4 tsp. ground thyme
1/4 tsp. white pepper
5 cups milk
3 large potatoes, cut into 1/2" cubes
Bacon bits to sprinkle on top if desired, optional
1 pkg. (8oz.) crab flakes or chunks

Melt butter on medium heat.  Stir in celery and onion.  Cook and stir until tender.  Stir in flour, thyme and pepper.  Gradually add milk, stirring constantly,  Add potatoes.  Bring to a boil, simmer 15 minutes, or until potatoes are tender.  Stirring occasionally.  Add bacon bits and crab.  Heat 5 minutes.  Approx. 4 (2 cup) servings.

Cheddar Chowder

2 cups water
2 cups diced potatoes
1/2 cup diced carrots
1/2 cup diced celery
1/4 cup chopped onion
1 teaspoon salt
1/4 teaspoon pepper

White Sauce:
1/4 cup Earth Balance ™butter
1/4 cup spelt flour
2 cups rice milk
2 cups Alternative cheddar cheese, grated
You may use a Ham substitute if desired for taste.

Combine water, potatoes, carrots, celery onion, salt & pepper in large kettle.  Boil 10 - 12 minutes.  Meanwhile, in small saucepan, make white sauce by melting the butter.  Add flour and stir until smooth (about 1 minute).  Slowly add milk, cook until thickened.  Add grated cheese to white sauce; stir smooth.

Roasted Veggie Chili

2 cups fresh or frozen corn
2 cups each cubed zucchini, yellow summer squash and eggplant
2 each medium green peppers and sweet red peppers, cut into 1 inch pieces
2 large onions, chopped
1/2 cup garlic cloves, peeled
1/4 cup olive oil
g4 quarts chicken broth (Use powdered substitute, very good)
2 cans (14 1/2 oz) stewed tomatoes
2 cans (14 1/2 oz) tomato puree
1/4 cup lime juice
4 teaspoons chili powder

Place the vegetables and garlic in a roasting pan.  Drizzle with oil; toss to coat.  Cover and bake at 400 degrees for 20 - 30 minutes or until vegetables are tender; cool slightly.  Remove and chop garlic cloves.

In a soup kettle, combine the broth, tomatoes, tomato puree, lime juice, chili powder, cayenne and cumin.  Bring to a boil.  Reduce by a quarter.

In a saucepan, melt butter; stir in flour until smooth.  Cook and stir until bubbly and staring to brown.  Slowly whisk into tomato mixture.  Add roasted vegetable, garlic, beans and cilantro; mix well ,Cook until thickened.  Garnish with sour cream and green onions if desired.  Yield; 24 servings.

Vegetable Soup

2 cans (14 1/2 oz)  broth (I use powdered vegetable broth)
1 Tablespoon Worcestershire sauce
1 teaspoon ground mustard
1/2 teaspoon salt
1/4 teaspoon pepper
3 medium potatoes, peeled and cubed
6 medium carrots, cut into 1/2 inch slices
1 egg plant
2 cups frozen cut green beans, thawed
1 cup frozen peas, thawed
1 can (15oz) tomato sauce
2 Tablespoons minced fresh parsley

In soup kettle, combine the broth, Worcestershire sauce, mustard, salt and pepper.  Stir in potatoes and carrots.  Bring to a boil Reduce heat; cover and simmer for 12 minutes or until carrots are crisp tender.

Stir in the remaining ingredients.  Return to a boil.  Reduce heat, simmer, uncovered, for 5 minutes or until the vegetables are tender.  Yield: 12 servings.

Fennel, Parsley and Chives Linguine

2 cups finely chopped fennel
1 cup finely chopped chives
1 cup finely chopped parsley
1 cup freshly diced or grated Parmesan
1 cup green olive oil
1 lb. linguine pasta, cooked and drained
Freshly ground pepper

Place small bowls of the chopped herbs and cheese on the table, along with a cruet of olive oil.  Serve the  pasta hot in individual dishes.  Guest may sprinkle the herbs and cheese on their pasta and drizzle olive oil over all.  Add a few grindings of pepper stir with a fork. Approx. 4 servings.

Nutritional Information per serving - w/ 1 Tbs. olive oil and 2 Tbs. Parmesan on top of Linguine.

Calories: 540 
Fat: 23 g
Sodium: 300 mg
Fiber: 4 g

Bacon Topping

1 cup Real Mayo
1/4 cup crumbled cooked bacon or bacon bits

Mix  and serve poured over baked potatoes.

Mexican Topping

1/2 cup Real Mayo
1/2 cup finely shredded cheddar cheese
1/2 cup salsa, drained
1/2 refried beans

Mix  and serve poured over baked potatoes.

Green Onion Topping

1 cup Real Mayo
1/4 cup chopped green onion

Mix  and serve poured over baked potatoes.

Chili Topping

1 lb. ground beef, cooked
1 Tablespoon chili powder
1 cup Pace Picanté Sauce
Shredded Cheddar cheese
Chopped fresh chives

Mix  and serve poured over baked potatoes

Broccoli Cheese Topping

1 cup Real Mayo
1 pkg (10 oz) frozen chopped broccoli, thawed
1 cup shredded Cheddar cheese

Mix  and serve poured over baked potatoes.

Potato-Leek-Onion soup 

2 medium onions
chopped 3 medium leeks (white part only)
chopped 1 head garlic
5 cups water
6 medium potatoes
4 celery stalks
sliced red pepper, to taste 
salt & pepper to taste 
add dill, to taste
add lemongrass, to taste
1 1/2 cups rice milk (optional)

Sauté the onions, leek, and garlic in a big soup pot with a bit of water (and some oil, if you like). Cook them until they get soft, then add the water, potatoes, celery, and seasonings. Bring to a boil, reduce the heat, and simmer the soup for 30-45 minutes until the potatoes are tender. Cover the pot.  If you want it to be thicker, you can puree some of it in a blender or food processor and mix it back in. Stir in the rice milk, and enjoy. I highly recommend trying this with the lemongrass, it does good things (fresh is best, dried is OK). If you use fresh lemongrass, leave it in big pieces and remove it before serving, it can be tough. 

Vegan Substitutions 

Substitute Psyllium seed for a thickening. Grind Psyllium seeds to a powder and use in thickening.

Better than Cream Cheese™ or Sour Cream is great! Tofutti brand is the Best!

Replace salad dressing or mayo with Vegenaise™ (Made with Grapeseed oil). Our favorite.

Stevia™ is a great replacement for sugar and 10 times sweeter.

I use Alternative Cheese rather than regular and we like it in recipes like potato toppings or sauces that call for cheese.

Raw Almond Butter or Sesame Butter "Tahini" is a great replacement for peanut butter.

Earth Balance™ is a great spread and tastes like Butter. Non GMO. No hydrogenated oils. Try It and you will Like it!

Real Salt™ is a great alkalizing sea salt with all the vitamins and minerals in tact. Even iodine.

1 Egg Substitute =2/3 C. water + 1-2 T Agar flakes. Stir to combine. OR Use ground flaxseed or arrowroot flour in place of Agar.

Flaxseed egg substitute=1/3 C water + 1 Tbsp. flaxseeds. Boil this combination gently 5 minutes until the consistency of a raw egg white. Do NOT use HIGH heat or the mix will gel. Strain before using depending on the recipe. Do not need to strain when making coconut cookies.

Egg Replacer is ideal for baking and can be used in any recipe that calls for eggs as a binding agent. Try Ener-G Egg Replacer, a blend of raising ingredients and stabilizers including potato starch and tapioca flour. Bananas, silken tofu, and apple sauce also serve as egg substitutes in baking.

AGAR AGAR is a good egg substitute as well as gelatin.

2 small eggplants (6 oz each) cut in half lengthwise
1 small yellow summer squash, cut in half lengthwise
1 small zucchini, cut in half lengthwise
1 green bell pepper, quartered
1 onion, quartered
2 cloves minced garlic
1/2 cup fresh orange juice
2 T. lime juice
1 T. Grapeseed oil or coconut oil, Virgin
1 tsp. dried oregano, ¼ t. each salt, red & black pepper
2 T. fresh cilantro, chopped
 Combine all ingredients except cilantro in a bowl.
Place vegetables on grill for 3-4 minutes per side until tender.  Cool at least 10 minutes.

This may also be prepared under the broiler, 2 " from the heat for 3 minutes each side.

After cooking slice vegetables into smaller pieces and put into marinade.  Add cilantro and toss.

Calories- 54 per cup, carbs 9g, protein 1g, sodium 78mg

Middle East Lentil Soup

1 cup dried lentils
2 tablespoons Enova™ brand oil or Tropical Traditions™ essential oil
1 onion, chopped
1 red bell pepper, chopped
1 teaspoon fennel seeds
1/2 teaspoon ground cumin
1/4 teaspoon ground red pepper
4 cups water
1/2 teaspoon salt
1 tablespoon lemon juice
1/2 cup plain low-fat yogurt
2 tablespoons chopped fresh parsley

Rinse lentils, discarding any debris or blemished lentils; drain.

Heat  oil in large saucepan over medium-high heat until hot. Add onion and bell pepper; cook and stir 5 minutes or until tender. Add fennel seeds, cumin and ground red pepper; cook and stir 1 minute.

Add water and lentils. Bring to a boil. Reduce heat to low. Cover and simmer 20 minutes. Stir in salt. Simmer 5 to 10 minutes or until lentils are tender. Stir in lemon juice.

Top with yogurt; sprinkle with parsley.

2 T. olive oil
1 tsp. cumin seeds
2 cloves minced garlic
1 jalapeno chili, seeded, chopped fine
½ tsp. turmeric
1 medium onion, thinly sliced
3 1 tomato chopped
2 eggplants, chopped into small cubes
Handful of fresh chopped cilantro
salt to taste

Heat cumin until they pop, add garlic, chilies, and brown. Stir in turmeric. Saute onion until it is wilted. Add tomato and egg plant and mix together.

Cook in covered pan over low heat for 3-4 minutes.  Continue until eggplant is tender. Mash slightly and remove from pan and sprinkle with cilantro.

Serve at room temperature with crackers.  May be used as a side dish, as well, to complete a meal.

2 heads cauliflower cut into florets 
 salt & ground pepper
5 T olive oil
1 T. grated lemon
2 cloves garlic, thinly sliced
1 T capers, drained      Use lemon wedges to garnish

Season cauliflower with salt, pepper, and 2 T oil

Spread on baking pan and roast until golden brown, turning until browned on all sides. Takes about 45 minutes.

I lightly steam my cauliflower first and then season in a bowl before spreading out on a baking sheet. Takes about 10-15 minutes until golden brown.

Combine lemon, garlic and remaining oil over low heat for about 20 minutes. Stir occasionally.  (If you steam you may be heating the sauce at the same time.)

Pour the warm mixture over the cauliflowr and toss. Add capers and toss again.  Serve on a platter garnished with lemon wedges.

Calories and fat come from the dressing. Notice they are healthy fats if you use extra-virgin olive oil.

Broccoli and Tofu Stir Fry with Toasted Almonds  
  4 servings

1 # Firm tofu
4 C. broccoli florets

3 tsp. toasted sesame oil
8 scallions sliced very thin
3 minced cloves of garlic 
3½ tsp. soy sauce (Braggs' liquid Aminos)
2 C cooked brown rice
2 T. sliced toasted almonds

1 small jalapeño Chile halved, chopped, seeded.

Press Tofu for about 30 minutes until water is squeezed out of it. Much like you would press eggplant.

While tofu is draining, steam broccoli until crisp and tender. Takes about 5 minutes.

Heat oil (2 tsp.) in wok. Add tofu and stir constantly until brown. About 5 minutes.  Remove to bowl.

Add last tsp. oil and vegetables.  Stir fry for 2 minutes. Stir in Soy sauce, almonds and tofu and combine.  Serve over 1/2 cup of rice per serving.

250 calories, 14 gr protein, 0 cholesterol, 360 mg sodium

4 cloves of garlic
1 can (2#) chick peas, drained
1 C. Tahini (sesame seed paste)
May substitute peanut or almond butter 
¼ C. lemon juice
1/3 C. water
¾ tsp. salt
¼ tsp. black pepper

Place all ingredients into or Cuisinart food processor or blender and purée for 1-2 minutes.   Blend until smooth and creamy.

Cover and refrigerate for several hours.
Let stand at room temperature for approximately 30 minutes.

Eggplant Pâté
Serves 6-8

1 large (1¼#) eggplant
4 scallions, chop all fine
1 tomato (seeded) chopped
Or 1 C. chopped , drained canned tomatoes
1 minced garlic clove
2 T. olive oil
1 T. red wine vinegar or cider
½ tsp. RealSalt™
1/8 tsp. cayenne
¼ C. minced parsley

Pierce eggplant 2-4 times and place on ungreased baking sheet and bake for 40 minutes @ 400°.

After cooled, peel and chop pulp. Place in bowl and add all other ingredients and mix well.

Sprinkle with parsley, cover and chill at least an hour.

VERY-VEGGIE BURGERS BURGERS
by Shelley Redford Young

These hearty burgers have a great meat like texture.
Barley is higher in protein than rice or other grains,
and is a great fiber additive to any diet. Try different
seasonings to make these burgers the flavor you like.
They are baked, not fried.

2 C. steamed barley (cook like you do rice)
1 C nuts *(dehydrated nuts, marinated in
pHlavor liquid salt: order from the pH Miracle Center)
or any raw shelled nuts: almonds, pine nuts, walnuts,
pecans, macadamias or sunflower seeds.
 1/3 cup flax seeds ground
2 zucchini
3 onions
2 tomatoes
4 carrots
2 clove garlic
2 cups sprouted wheat tortilla crumbs
(dry and grind in Vita Mix to flour)
1 C Veggie Broth
2 TB. dried herbs of choice (Spice Hunter has
several good blends) OR 3 TB fresh herbs of choice
1 tsp. Real Salt  (more if desired, if using pHlavored
nuts may have to use less... salt to taste)

1. Put barley, veggie broth and ground flax seed in a
bowl, stir together.
2. peel and chop veggies (can be shredded in food
processor if desired).
3. Combine all ingredients, mix well, and divide into
portions to make patties.

4. Form into patties and arrange on an oiled cookie
sheet. Bake at 225° until brown on both sides (turn
over 1/2 way through baking) Serve hot, or crumble
over a salad cold.