Serving Size: 4

Ingredients:

• 1 medium carrot, peeled and chopped
• 1 small red bell pepper, deseeded and chopped
• 2 spring onions sliced
• 1 tablespoon vegan margarine
• 1 cup prepared vegan cream sauce*
• 8 ounces artichoke hearts, halved or quartered
• 1 cup frozen peas, thawed
• 1 package spicy tofu pieces (about 1 & 1/2 cups or 10 ounces)
• 1 & 1/2 cups long grain rice or black and white mixture (white and wild rice)
• 1/2 cup soy cheese, grated
• 1/2 cup soy milk or other no-dairy milk
• 1 teaspoon thyme
• vegan Parmesan, soy cheese or dried bread crumbs as topping

for the vegan cream sauce:

• 1 cup soy cream or soy milk or soy yogurt
• 2 tablespoons vegetable bouillon powder
• 2 teaspoons cornstarch
• 1 teaspoon soy sauce (optional but gives a bit of color and flavor)

Directions:

to prepare the rice:

1. Cook the rice in 3 cups lightly salted water.
2. Cook until the water has been almost completely absorbed (10 inures or so).
3. Remove from the heat and put a lid on the rice to allow it to further swell.

to make the vegan cream sauce:

1. Place the soy cream or soy yogurt in a medium saucepan.
2. Add the corn starch and stir well to mix.
3. Add the vegetable bouillon powder and soy sauce if using.
4. Heat the mixture until it becomes a nice thick sauce, stirring so that it does not scorch.
5. Remove from the heat.

to make the casserole:

1. In a large frying pan, melt the vegan margarine and saute the carrot, sweet bell pepper and green onion until the vegetables are al dente.
2. Remove from the heat.
3. Put the cooked rice in a large bowl.
4. Add the sauteed vegetables and then the prepared vegan cream sauce.
5. Add the artichoke, thawed peas, tofu, grated vegan cheese, thyme, and non-dairy milk.
6. Taste and season with salt and pepper if needed.
7. Gently mix and pour into an oiled baking dish, or individual casserole dishes.
8. Sprinkle with vegan Parmesan, grated soy cheese or dried bread crumbs.
9. Bake, covered in a 350 F / 177 C oven for 10 minutes, uncover then bake for about 5 more minutes or until the mixture is bubbly.
10. We dusted the top with a pinch of sweet paprika for color.
11. Let stand for 5-10 minutes before serving.

Serving Size: 4

Ingredients:

• 4 carrots, julienned or shredded
• 3/4 cup pineapple cut in bite sized pieces
• 2 tablespoons fresh mint, minced
• 1/2 cup plain soy yogurt
• pinch cinnamon
• pinch cumin
• 1 teaspoon agave or maple syrup or pineapple juice

Directions:

• Prepare the carrots by peeling and the shredding or cutting as julienne strips.
• Drain the pineapple, or if using fresh, peel and cut.
• Add the pineapple pieces to the carrots and mix well.
• Puree 1 tablespoon of mint with the yogurt, syrup, cinnamon and cumin.
• Sprinkle the rest of the mint over the salad and mix well.

Notes:

Depending on how you prefer to serve the salad, you can mix the soy yogurt into the salad before hand and let it season, or if you prefer you can serve the dressing on the side for each to add as they wish.

Serving Size: 4

Ingredients:

for the lentils:

• 2 cups red lentils
• 4 cups water
• 1 tablespoon vegetable bouillon powder or 1 cube

for the spicy root vegetables:

• 2 tablespoons oil
• 4 carrots, peeled and cut in chunks
• 2 parsnips, peeled and cut in chunks
• 4-6 medium red skinned potatoes, washed and cut in chunks
• 1 onion, chopped
• 2 teaspoons curry powder
• 2 cups water
• 1 tablespoon vegetable bouillon powder or 1 cube
•  handful fresh coriander or cilantro, chopped
• 1/2 – 1 cup plain soy yogurt

Directions:

1. Heat the oil in a large soup pot.
2. Add the carrots, potatoes and parsnips and begin to cook, stirring to keep them from sticking.
3. Add the chopped onion.
4. Add the water and vegetable bouillon and stir well.
5. Add the curry powder, bring the heat down, cover the pot and simmer for 10-15 minutes.
6. As the vegetables begin to soften, add 1/2 the chopped coriander and prepare the lentils.
7. Place the lentils in a medium pot.
8. Add the water, vegetable bouillon and curry powder.
9. Bring the mixture to a boil, then turn the heat down to simmer.
10. Taste and season according with additional salt and pepper.
11. Serve the vegetables on a bed of lentils. Garnished with a dollop of soy yogurt and fresh coriander.
12. This is very nice with a whole grain bread or served with naan bread.

Yield: 6-7 individual squares

Ingredients:

• 1 & 1/4 cup AP flour
• 1/2 cup whole wheat flour
• 3 teaspoons. baking powder
• 1 tablespoon sugar (optional)
• 1 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/2 teaspoon salt
• 2 egg replacement
• 1 cup packed shredded carrot
• 1 & 3/4 cup non-dairy milk
• 1/2 cup oil

Directions:

1. Place the dry ingredients in a bow and whisk together.
2. In a second bow, place the non-dairy milk and egg replacements.
3. Whisk briskly, and add the oil and shredded carrots.
4. Mix the wet ingredients into the dry and stir to an even consistency.
5. Bake on prepared oven griddle.

Note:

Adapted from http://www.perrysplate.com/2010/01/spiced-carrot-waffles.html

The instructions are well written and easy to follow. We used some nutmeg and a sprig of lemon verbena as a garnish. It’s a delicious soup that we look forward to having again.

Yield: 4 servings

Ingredients:

• 1 small fennel bulb, cleaned and sliced
• 2 tablespoons oil
• 4 cups carrots, peeled and sliced
• 1-2 tablespoons fennel seeds, ground
• 1 clove garlic, minced
• 4 cups water
• salt and pepper
• 1/2 cup fresh orange juice (from 2 oranges)

Directions:

1. Heat the oil in a large soup pot.
2. Add the sliced fennel, garlic and sliced carrots.
3. Saute the vegetables until they begin to soften.
4. Add the water, salt and pepper and 1 tablespoon ground fennel seeds.
5. Bring to a boil, then turn down to a soft simmer.
6. Cook the soup until the vegetables are soft (about 15-20 Minutes).
7. Add the orange juice and puree the soup to a smooth creamy consistency.
8. Season to taste with additional, salt, pepper or fennel.
9. We garnished the soup with a drizzle of balsamic vinegar and fennel seeds.

Ingredients:

• 2 tablespoons olive oil
• 1 onion, diced
• 3 garlic cloves, diced
• 10 carrots, diced
• 2 teaspoon ground ginger
• 1 teaspoon ground cardamom
• 1/4 teaspoon cayenne or Tabasco to taste
• 4 cups of vegetable stock
• 1 cup coconut milk
• 1 cup cashews,
• salt and pepper

Directions:

1. Heat the olive oil and add the onion and carrots.
2. Sweat and become really flavorful for 10-15 min.
3. Add the ginger, garlic, cayenne and cardamom, stir well and let this cook for 2 min.
4. Add the stock and cashews and bring to a boil and simmer for 10 min.
5. Puree the soup, add the coconut milk, make sure it is really smooth.
6. Season to taste with salt and pepper or even a splash of agave or maple syrup.

Serving Size: 4

Ingredients:

• 1 teaspoon vegan margarine
• 2 cups red onion, cut in rings
• 3 cups carrot, julienne-cut
• 2 tablespoons cassis mustard
• 1 tablespoon crème de cassis or blackcurrant syrup
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper

Directions:

1. Prepare the carrots.
2. Place in a steamer and steam until tender.
3. Melt the vegan margarine in a medium frying pan.
4. Add the onions and lightly saute
5. In a small saucepan, mix the cassis mustard and creme de cassis to make a smooth sauce.
6. Warm the sauce and sprinkle with salt and pepper.
7. Serve the carrots in a serving dish, with the onions spread on top and a bit of the cassis sauce on top of the onions and carrots.

Serving Size: 4

Ingredients:

• 1 block tempeh (about 1 pound)
• 1 teaspoon dried basil
• 1 tablespoon Dijon mustard
• 1 tablespoon olive oil
• 1/4 cup fresh lime juice
• 1/4 cup fresh tangerine or orange juice
• 1 1/2 cups diced fresh pineapple
• 1 sweet red bell pepper, cut in small pieces
• 3 cups Napa cabbage, finely shredded crosswise
• 1 cup shredded carrots
• 4 scallions, thinly sliced (about 1/2 cup)
• 1 tablespoon each finely diced fresh basil, mint, and cilantro
• coarse salt and ground pepper

Directions:

1. Slice the tempeh in thin bite-sized pieces.
2. Brown in a frying pan evenly on all sizes and season to taste. We used a Mesquite sort of flavoring.
3. Prepare the pineapple and cut into bite sized pieces.
4. Grate the carrots and cut the scallions.
5. Cut the red bell pepper (discard the seeds and stem).
6. In a bowl, whisk together mustard, oil, and juices.
7. Add tempeh and pineapple.
8. In another bowl, toss together cabbage, carrots, herbs, and scallions.
9. Add tempeh mixture to vegetables and toss.
10. Season with salt and pepper.

Serving Size: 4

Ingredients:

• 2 tablespoons olive oil
• 1 large carrot, peeled and chopped in small pieces
• 1 leek (or 2 spring onions) cut in small pieces
• 1/2 sweet bell pepper (I used a yellow one), cut in small pieces
• 1/2 lb. mushrooms, sliced or quartered
• 1 cup fresh peas
• 5 – 6 fresh asparagus spears, cut in small pieces
• 3 tablespoons all purpose flour
• 4 cups water
• 2 vegetable bouillon cubes
• 1 teaspoon Italian herbs
• 1/4 cup soy cream

Directions:

1. Peel and cut the carrot.
2. Cut the leek and the bell pepper.
3. Slice or quarter the mushrooms.
4. Prepare the asparagus pieces.
5. Heat the oil in a large soup pot.
6. Add the carrots and saute until they begin to soften. Add the sweet bell pepper pieces and continue sautéing, stirring so that they do now brown.
7. Add the mushrooms and leek.
8. Mix all well to blend the flavors and coat with oil.
9. Add the water and bouillon and cook until the vegetables are soft.
10. Mix the flour with a bit of water in a bowl to make a liquid paste.
11. Add the soy cream and blend well. Add this to the soup and stir.
12. Add the peas and asparagus and gently cook until the soup has thickened (3-5 minutes).
13. Season to taste with additional salt and pepper as needed.