1 cup black beans, cooked or canned
1/4 cup flaxseed
1 garlic clove, minced
2 tablespoons, diced yellow onion
2 tablespoons, chopped sun-dried tomatoes in olive oil
1/2 teaspoon freshly ground black pepper
1 teaspoon chili powder
1/8 teaspoon ground cumin
pinch of sea salt, optional
Condiments – your choice
In a large bowl, mash black beans
Add flaxseed, garlic, onion, sun-dried tomatoes, black pepper, chili powder, cumin and salt, if using
Form into patties.
Spray a grill or skillet with coconut or olive oil
Cook for 5 minutes on each side
Makes 3 burgers
Note: “Meat” can also be formed into “meatballs”. Can be used in tacos. The possibilities are endless.
4 ounces soba noodles (Japanese buckwheat noodles)
1 cup frozen, shelled edamame (green soybeans)
1 cup bean sprouts, washed and drained
1 cucumber, halved lengthwise, peeled, sliced with seeds removed
12 ounce package firm tofu, drained and sliced thickly
2 tablespoons soy sauce, divided
1 1/2 tablespoons sesame oil, divided
1 1/2 tablespoons fresh lime juice
1/4 cup chopped green onions
1/4 cup fresh cilantro leaves
Sesame seeds for garnish
Cook soba noodles as stated on package.
Add edamame to the noodles for the last three minutes of cooking
Rinse with warm water
Dry tofu with kitchen towel
Mix a teaspoon of sesame oil with a teaspoon of soy sauce in a small bowl
Brush mixture over tofu steaks
Grill, using an indoor grill or outdoor grill for two to three minutes per side
Place noodle mixture in a large bowl
Add the bean sprouts, cucumber slices, and chopped green onions
Mix remaining soy sauce, sesame oil and lime juice in a medium bowl.
Pour over salad and toss
Garnish with cilantro leaves and sesame seeds, if desired
Serve with grilled tofu steaks arranged on top
Note: For a spicy alternative, mix into the dressing 1 1/2 tablespoons sweet chili sauce or sriracha sauce
1 medium zucchini
Handful of baby arugula, baby spinach, or greens of your choice
zest of 1/2 lime
1/2 cup slivered almonds or cashews
1 avocado, peeled and diced
6-10 basil leaves
1/2 lime, juiced
2 scallions, diced
3 cloves garlic
2 tablespoons tahini
1/4 cup olive oil
Salt and pepper to taste
Prepare the zucchini noodles with either a spiralizer, a peeler for long, linguine-shaped noodles, or a mandoline with the julienne blade.
Cut the pasta strands to the desired length.
Combine zucchini noodles in a bowl with washed arugula, lime zest and almonds or cashews, set aside.
In a food processor chop garlic and scallions until fine.
Add avocado, basil, lime juice, tahini and oil.
Blend until smooth.
Season with salt and pepper – to taste.
In a large salad bowl, combine the pasta mixture with the pesto, toss together.
Serves 1 generously
Note: Can sauté zucchini noodles in a small frying pan with one teaspoon olive oil over medium heat for approximately two minutes before combining with the other ingredients.
1/2 package extra firm tofu, drained
8 ounce package mini sweet peppers, seeded and halved
medium sweet onion, cut in circles
2 cups water
1 teaspoon Dijon mustard
1/2 cup bread crumbs
1 teaspoon Kirkland 21 spice blend, or brand of your choice
1 teaspoon black pepper, freshly ground
1/8 teaspoon cayenne pepper
1/8 teaspoon sea salt
Salsa, to taste
Fresh mixed greens
Sandwich rolls or flatbread
Grease and Preheat indoor grill pan, Panini press or outdoor grill.
Slice tofu into thin 1/8 inch slices, approximately 8.
In a medium-sized bowl, combine water and mustard together.
Add tofu slices and marinate approximately 5 minutes.
In another bowl combine bread crumbs, spice blend, black pepper, cayenne pepper and salt.
Dip the tofu slices, one at a time, into the bread crumb mixture.
Place on wax paper.
Grill mini sweet peppers and onion circles. Set aside.
Grill tofu slices.
Spread bottom of sandwich roll or flatbread with salsa.
Top with one onion slice and some grilled pepper halves.
Add two slices of grilled tofu.
Finish it off with some mixed greens.
Place top half of sandwich roll on greens or, if using flatbread, roll it up.
Yield 4 sandwiches
Note: Leftover grilled onions and peppers can be refrigerated.
2 cups (8 ounces) pasta – ziti or any similar variety
24 ounce jar marinara sauce
6.5 ounce jar pesto, or homemade
1 pound silken tofu
Cook pasta according to directions on package.
Blend silken tofu in a blender or food processor until smooth.
In a saucepan combine silken tofu, pesto and marinara sauce.
Simmer uncovered for 20 minutes.
Pour sauce over pasta and serve.
2 small zucchini, cut into 1 inch pieces
1 medium eggplant, peeled and cut into 1 inch pieces
1 large red bell pepper, cut into 1 inch pieces
1 yellow onion, sliced
1 tablespoon chopped fresh thyme or 1 teaspoon dried thyme
1 tablespoon chopped fresh rosemary or 1 teaspoon dried rosemary
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
2 tablespoons water
1 tablespoon olive oil
olive oil cooking spray
14 ounce can chickpeas, rinsed and drained
4 plum tomatoes, seeded and cut into 1 inch pieces
1 tablespoon chopped garlic
1 tablespoon tomato paste
1/4 cup Kalamata olives, pitted and sliced in half
1 1/4 teaspoons sherry wine vinegar or balsamic vinegar
3 tablespoons chopped fresh basil
Cooked pasta, optional
Preheat oven to 450°
In a large bowl, toss zucchini, eggplant, bell pepper and onion with thyme, rosemary, 1/4 teaspoon salt, black pepper, 2 tablespoons water and oil. Fit a rimmed baking sheet with parchment paper and coat it with cooking spray.
Spread vegetables in a single layer in the pan; roast, stirring once, for 25 minutes.
In the same bowl, combine chickpeas, tomatoes, garlic, tomato paste and remaining 1/4 teaspoon salt.
Add to pan with the vegetables; roast 10-12 minutes more.
Toss roasted vegetables with the vinegar.
Sprinkle with basil
Note: Can be served over cooked pasta for a more heartier meal.
3 tablespoons olive oil, divided
1 pound eggplant, peeled or unpeeled, cut into 1 inch cubes
1/4 cup water
1 teaspoon salt
1/2 teaspoon freshly ground pepper
1 onion, diced
2 garlic cloves, minced, equals approximately 1 tablespoon
1 cup cooked or canned white beans
1/4 cup chopped fresh parsley, leaves only
1 cup breadcrumbs
2 cups marinara (pasta sauce)
Pinch of red chile flakes (optional)
Preheat oven to 375°F.
Use 1 tablespoon olive oil to grease a large rimmed baking sheet fitted with parchment paper. Put 1 tablespoon olive oil in a large skillet over medium-high heat. When hot, add eggplant and 1/4 cup water. Sprinkle with salt, pepper and cook, stirring occasionally, until eggplant pieces shrivel a bit and are tender and beginning to color, approximately 10 to 15 minutes. Transfer eggplant to the bowl of a food processor.
Add remaining 1 tablespoon olive oil to the skillet along with the onion and garlic and cook for 3 to 5 minutes, stirring frequently until onions are soft and translucent.
Drain the cooked beans. If using canned beans, drain and rinse them. Add the beans and parsley to the eggplant and pulse until well combined and chopped, but not pureed.
Place the eggplant mixture in a large bowl. Add the onion and garlic and toss. Then add the breadcrumbs and red chile flakes, if using and mix well. Taste and adjust seasonings. Roll mixture into approximately 12 balls, about 2 inches in diameter. Transfer meatballs to the baking sheet. Bake undisturbed, until they are firm and well-browned, 25 to 30 minutes.
Warm the pasta sauce. Serve the meatballs, hot or at room temperature along with the pasta sauce.
Serve over pasta, rice, quinoa or steamed greens.
Note: Meatballs can also be added to and warmed up in the pasta sauce.
16 ounce package ground vegan “meat”
1 jar salsa (any brand will work)
15 ounce can kidney beans or pinto beans, drained
1/2 cup chopped green peppers
1/2 cup chopped onions
jalapeno peppers, chopped, if desired.
Mix all of the ingredients together in a pot. Heat until hot.
2 tablespoons olive oil
1 large bunch broccoli, stalks and flowerettes, finely chopped
16 ounce bag baby carrots, chopped
16 ounce box lasagna noodles
1 container silken tofu
1 teaspoon garlic powder
1 teaspoon oregano
1 teaspoon basil
salt to taste
1/4 cup Parmesan cheese, vegan
2 cups shredded mozzarella cheese, vegan
2 – 24 ounce jars tomato sauce, divided
Preheat oven to 350°F.
In a large skillet, heat olive oil on medium heat and saute chopped broccoli and carrots until tender, about 7 minutes.
Place in a large bowl and refrigerate until cool.
Cook noodles, drain, and lay flat until cool.
Mix silken tofu with garlic powder, oregano, basil and salt.
Add silken tofu mixture, Parmesan cheese, and mozzarella cheese to the bowl of broccoli and carrots, mix well.
Using a spatula, spread 1/2 cup of the filling onto length of each lasagna noodle, leaving 1/2 inch space at each end so roll-ups do not overflow.
Roll each one up tightly.
Spread 1 jar of the tomato sauce on the bottom of a deep baking pan.
Place roll-ups seam side down.
Cover pan with tin foil and bake in oven for 45 minutes.
Remove from oven and top with the remaining tomato sauce.
Bake uncovered for 15 more minutes.
3 tablespoon ketchup
2 tablespoon vegan Worcestershire sauce
2 tablespoon soy sauce
1 teaspoon sesame oil
1 teaspoon chili oil
2 teaspoon chili garlic sauce
1 tablespoon olive oil
10 ounces fresh plum tomatoes, peeled and diced (can use canned tomatoes)
2 tablespoon chopped crystallized ginger
14 – 16 ounce firm or extra firm tofu, cut in 3/4 inch pieces
Cooked brown rice
Mix together in a bowl, ketchup, Worcestershire sauce, soy sauce, sesame oil, chili oil and chili garlic sauce. Set aside. In a saucepan, stir on high heat for 2 minutes, olive oil, plum tomatoes and crystallized ginger.
Add the sauce and tofu, bring to a boil, reduce heat and simmer a few minutes more until tofu is heated through. Serve over brown rice.
Note: Have plain yogurt available to balance the spicy flavor. For a bit of green try adding peas or spinach.