Jambalaya

Ingredients:
1/4 cup sliced celery
1/4 cup diced yellow pepper
1/2 cup diced tomato
2 Tbsp mixed dried beans
dash oregano
1/4 tsp basil
1/4 tsp thyme
1/4 tsp paprika
1 drop liquid smoke (you can make this without)
1 bay leaf
dash cayenne pepper
salt to taste
1 cup water or vegetable broth
1 Tbsp uncooked rice

Directions:
Place all ingredients except the rice into the 1 quart crockpot.  Cook on low for 4-6 hours.  About 30 minutes before serving, add the rice and turn the crockpot to high.

**For a complete meal, serve with 1 cup of vegetables (sauteed tomato, mushroom, zucchini).

Greek Lentil Soup

Ingredients:
1/3 cup dried lentils
1 ounce firm tofu, cubed
1/4 tsp sage
1/4 tsp marjoram
1/4 tsp rosemary
1/4 tsp oregano (optional)
salt to taste
1 cup water or vegetable broth

Directions:
 Add all the ingredients to a 1 quart crockpot and cook on low for 4-6 hours, until the lentils are tender.

**For a complete meal, serve with 1 cup of vegetables (salad, green beans, zucchini) and 1 serving of grain (yeast rolls, croutons).

Scrambled Tofu

Ingredients:
1 ounce firm tofu
1 Tbsp Nutritional Yeast
1/4 tsp cumin (optional)
salt to taste

Directions:
Mash tofu lightly with a fork.  Mix it with the remaining ingredients.  Scramble in a lightly oiled skillet just like with eggs.

**For a complete meal, serve with 2 cups of vegetables (corn, potatoes), 1 ounce of protein (seitan, black beans), and 1 serving of grain (biscuit or toast).

Ginger Sesame Tofu

Ingredients:
2 ounces firm tofu, cubed
1/2 cup grated carrot
1/4 tsp ground ginger
1/2 tsp sesame seeds

Directions:
Sautee the carrots until soft.  Add the ginger and enough water to bring the carrots to a simmer for 5 minutes.  Place the tofu in a lightly greased baking dish and spoon the carrot ginger mix over the top.  Sprinkle with sesame seeds.  Bake at 350 for 3 minutes.

**For a complete meal, serve with 1 1/2 cups vegetables (romaine lettuce salad, tomato mushroom salad, cucumbers) and 1 serving of grain (quinoa).

Balsamic Tofu

Ingredients:
2 ounces firm tofu, cubed
Balsamic vinegar to cover
salt and pepper to taste

Directions:
Toss the tofu in the Balsamic vinegar and then set aside to marinate for at least 30 minutes.  Drain the tofu and place on a parchment paper lined baking sheet and salt and pepper to taste.  Back at 400 degrees for 30-35 minutes.


**For a complete meal, serve with 2 cups vegetables (green beans, arugula salad) and 1 serving of grain (quinoa or rice).

Puffy Omelet

Ingredients:
1 egg
2 Tbsp flour
1/4 tsp baking powder
1 tsp milk
dash salt

Directions:
Mix ingredients and pour into a greased skillet or griddle.  Cook until browned on each side.

**For a complete meal, serve with 2 cups of vegetables (mushrooms, tomatoes, corn), 1/2 serving of grain (toast), and 1 ounce of protein (TVP "sausage").

Potato Parsley Soup

Ingredients:
1/2 cup diced potato
1 Tbsp fresh or frozen parsley
salt and pepper to taste
1/2 cup water or vegetable broth

Directions:
Put all the ingredients in a 1 quart crockpot for 4 to 6 hours, or until the potatoes are tender.

**For a complete meal, serve with 1 1/2 cup vegetables (green beans, corn, salad), 2 ounces of protein (beans, seitan), and 1 serving of grain (quinoa).

Rice Soup

Ingredients:
2 Tbsp dried rice
1/4 cup milk of choice
1/4 cup water
1/4 tsp cinnamon
salt to taste

Directions:
Boil the milk and water together.  Add the rice, salt, and cinnamon.  Simmer until the rice is tender.  More milk may be added for a creamier soup.

**For a complete meal, serve with 2 cups of vegetables (salad, green beans, peas) and 2 ounces of protein (seitan, baked tofu).

Artichoke Triangles

Ingredients:
Crust dough
1/4 cup artichoke hearts, cut in small pieces
1/4 cup chopped spinach, fresh or frozen
1/2 tsp fresh dill or 1/4 tsp dried dill
salt to taste

Directions:
Mix the artichoke, spinach, dill, and salt.  Split the crust dough into two portions and roll each into a square.  Place a spoonful of the mixture in the center of each and press fold over into a triangle.  Press closed.  Put each triangle on a parchment paper lined baking sheet and bake for 20 minutes at 400 degrees, until lightly browned.

**For a complete meal, 1 1/2 cup vegetables (corn, carrots, potatoes) and 2 ounces of protein (beans, tofu).

Pasta E. Fagioli

Ingredients:
2 Tbsp dried white beans
1/4 cup diced carrot
1/4 cup sliced celery
1/2 cup diced tomato
1/4 tsp rosemary
1/2 tsp parsley
salt to taste
3/4 cup water
1/4 cup cooked elbow macaroni

Directions:
Place all the ingredients except the pasta in the 1 quart crockpot on low for 4 - 6 hours.  About 30 minutes before serving, add the elbow macaroni, stir well.

** For a complete meal, serve with 1 cup of vegetables (salad).

White Chili with TVP

Ingredients:
1 Tbsp dried white beans
1 Tbsp TVP
1/4 tsp cumin
1/4 tsp paprika
dash cayenne pepper
salt to taste
3/4 cup water

Directions:
Place all ingredients in the 1 quart crockpot for 4 to 6 hours.   

**For a complete meal, serve with 2 cups of vegetables (salad, green beans) and 1 grain (corn bread). 

 

Potato Egg Tortilla

Ingredients:
1/2 cup mashed potato
1 egg
salt and pepper to taste

Directions:
Mix the mashed potato, egg, salt, and pepper.  You may need to add some water to thin the mixture into a batter.  Pour into a lightly oiled skillet and cook until browned on each side.

**For a complete meal, serve with 1 1/2 cups vegetable (tomato, mushroom, corn), 1 grain (toast, biscuit), and 1 ounce protein (seitan, beans). 

 

Okra Curry

Ingredients:
1/2 cup sliced okra
1/4 tsp curry powder
1 ounce diced firm tofu
salt to taste

Directions:
Toss the okra and tofu in the curry powder until dusted.  Sautee in a lightly oiled skillet until the tofu is crisped.

**For a complete meal, serve with 1 1/2 cups vegetable (corn, peas, zucchini), 1 serving of grain (quinoa, grits), and 1 ounce of protein (lentils, white beans).

Tomato Pancakes

Ingredients:
1/2 cup diced tomato
1/4 cup flour
1/4 tsp turmeric
1/4 tsp baking powder
1/8 tsp salt
dash of black pepper

Directions:
Crush the tomatoes slightly.  Mix with the other ingredients and enough water to make a thick batter.  Pour into a lightly oiled skillet or griddle and cook until lightly browned on each side.

**For a complete meal, serve with 1 1/2 cups vegetable (mushrooms, green beans) and 2 ounces of protein (egg, seitan, tofu bacon).

Yeast Pancakes

Ingredients:
1/4 cup flour
1 egg
dash cardamom
1 drop of honey
1/4 tsp quick rising yeast

Directions:
Mix the ingredients with enough water to form a thick batter and set aside for one hour to let the yeast do its thing.  Then, pour into a lightly oiled skillet or griddle and cook until golden brown on each side.

**For a complete meal, serve with 2 cups of vegetable (corn, green beans, sweet potato fries) and 1 ounce of protein (seitan, beans).

Vegetarian Green Soup

Ingredients:
1/4 cup diced potatoes
2 Tbsp white or pinto beans
1 cup kale or spinach
1 tsp apple cider vinegar
salt and pepper to taste
1/2 cup water

Directions:
Put the potatoes, water, beans, spices, and ACV in a 1 quart crockpot on low for 4-6 hours.  Add the greens 15 minutes before serving.

**For a complete meal, serve with 3/4 cup vegetable (carrots, corn, lima beans) and 1 grain (biscuit, quinoa).

Spicy Eggplant Discs

Ingredients:
1/2 cup sliced and peeled eggplant
1/4 cup flour
1/4 tsp cumin
dash cayenne pepper
salt to taste

Directions:
Mix the flour and the spices.  Dredge the eggplant slices and place them in a lightly oiled skillet.  cook until lightly browned on each side.

**For a complete meal, serve with 1 1/2 cup vegetable (corn, cauliflower, peas) and 2 ounces of protein (crisped tofu, pinto beans).

TVP Sloppy Joes

Ingredients:
2 Tbsp TVP, reconstituted
1/4 cup diced mushrooms
1/2 cup diced tomato
Salt to taste

Directions:
Simmer the tomato and mushrooms in about 2 Tbsp water to make a thick sauce.  Add in the TVP and simmer just until heated through.

**For a complete meal, serve with 1 1/4 cups vegetables (green beans, salad, baked potato) and 1 grain (bun, bread, pita).

TVP Meatballs

Ingredients:
2 Tbsp TVP Reconstituted
2 Tbsp flour
1/4 tsp thyme
1/4 tsp parsley flakes
Salt to taste

Directions:
Mix all the ingredients and add just enough water to form balls.   Place them in a skillet with a bit of oil and brown them on each side until they are golden brown.

**For a complete meal, serve with 2 cups of vegetables (spaghetti squash, salad, green beans) and 1/2 serving of grain (noodles, bread).