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Vegan Recipes
by Robert Cheeke, Vegan Bodybuilder, February 28th, 2004

A collection of vegan recipes including from soups, veggyburgers, ways to prepare squash, potatoes, peppers and tofu and delightful baked goods.

Mushroom and Tomato Stuffed Peppers
Molasses and Beans Hot Pot
Miso Soup
Marinated Broiled Tofu Strips
Easy Cinnamon Baked Squash
Baked Potato or Turnip Fries
Beautiful Banana Bread
Vegan Pizza
Super Vegan Burgers
Teriyaki Vegetable Rice
Greek Spaghetti
Sweet Potato and Black Bean Burger

Mushroom and Tomato Stuffed Peppers
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(Serves 6-12)

1 cup brown rice or millet
1-2 Tbsp. natural oil
2 small or medium onions, chopped
½ lb. (225g) mushrooms, sliced
1 tsp. each sea salt and parsley
1 tsp. each basil, oregano, sea kelp and paprika

1/8 tsp. or less each marjoram, thyme and savoury
Optional: 2 Tbsp. sesame seeds or ground sunflower seeds
6 green or red bell peppers, cut in half lengthwise, seeds and core removed
1 ½ cups Tomato Sauce
1 tomato, chopped fine

Cook the rice or millet for 45-60 minutes until the grain is finished cooking and is fairly dry. Preheat the oven to 350 degrees F. In a large skillet or pot, heat the oil and sauté the onions and mushrooms and all the herbs until they are slightly tender. Then mix the cooked grain and sautéed vegetables together with 2-3 Tbsp. of the tomato sauce and the chopped tomato. Place the raw green or red peppers cut side up in a large, shallow baking dish. Fill the pepper shells with the grain and vegetable mixture. Fill the bottom of the baking dish around the peppers with about ½" of water. Bake the peppers for 20-30 minutes until the grain is very lightly browned and the peppers are tender but still a bit crisp.
While the peppers are baking, heat the rest of the tomato sauce over low heat until hot. When the peppers are finished baking, spoon the sauce over each serving of peppers and enjoy. Keeps 2-3 days refrigerated. Best if not frozen.
*Other sauces may be used instead of the Tomato Sauce. Try a vegan gravy, mushroom gravy, or arrowroot sauce.

Molasses and Beans Hot Pot
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(Serves 6-8)

2 cups dry pinto beans
3/4 -1 cup molasses or sorghum
¾ cup natural ketchup
2 large onions, chopped
3-4 Tbsp. tamari soy sauce
½ tsp. dry mustard
½-1 tsp. sea salt

Soak the beans and cook in water until they are very tender. Keep 1-2 cups cooking liquid with the beans and drain off any excess. Add the remaining ingredients and mix well. Simmer the mixture for 20-30 minutes over low to medium heat. Serve hot as a main or side dish, by itself or over rice or another whole grain.
*This dish is exceptionally high in Iron and Calcium.

Miso Soup
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(serves 6-8)

1 tsp. toasted or regular sesame oil
2-3 green onions, chopped small
4 cups water or stock
¼ cup dark miso
1 Tbsp. tamari soy sauce
1/8 tsp. sea kelp
Cayenne pepper to taste
2-3 oz (50-60 g) regular tofu, diced into 1/8-inch cubes
Optional: 10-16 leaves spinach or chard, chopped

Heat the oil and sauté the green onion until tender, then add all the remaining ingredients (except the tofu and greens). Use a wire whisk to help mix the miso while stirring over medium-low heat. When the miso has dissolved, add the tofu and greens and let everything simmer on low heat for 8-12 minutes until the greens are tender. Correct the seasonings as desired. Serve hot. Keeps 3-6 days refrigerated. Do not freeze. Don't allow the soup to boil at any time, especially while reheating.

Marinated Broiled Tofu Strips
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(serves 4-6)

14-16 oz (400-450g ) regular tofu
Marinade: 11/2-2 cups water1/4-1/3 cup tamari soy sauce or teriyaki sauce
½ tsp. each onion powder, garlic powder and curry powder
¼ tsp. each cumin and paprika
Several dashes each cayenne pepper and sea kelp

Freeze the block of tofu in its package or a plastic bag, overnight or until it is frozen solid. Defrost it by putting the package in hot water. When it is defrosted, remove the package, rinse the tofu and gently press out all the excess water. Slice the tofu into slabs about ½-inch thick.
Simmer the tofu slices, covered, in the marinade for 15-20 minutes on medium-low heat. Then drain the tofu slices and broil them for 2-3 minutes on each side before serving plain, or with a sauce or gravy of your choice.

Easy Cinnamon Baked Squash
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(serves 4)

1 medium or large butternut or buttercup squash
Water
Cinnamon
Cut the squash in the half with a sharp knife from top to bottom. Scoop out and discard the seeds or save for roasting. Fill the hollowed portion of the squash with water and sprinkle the entire top of it with cinnamon. Place the squash halves in a low baking pan with ½-3/4-inch water in the pan. Bake at 400 degrees F for 45-60 minutes or until a knife moves in and out easily and the squash is very tender. Cut and serve hot.

Baked Potato or Turnip Fries
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6-8 medium white potatoes or small white turnips, peeled or unpeeled
Natural Oil
Sea Salt

Preheat the oven to 350-375 degrees F. Chop the vegetable into french fry size strips and use a brush to coat lightly with oil. Place on an oiled flat baking sheet and salt lightly if desired. Bake for 20 minutes or more until the fries are very tender. Serve hot and enjoy.

Beautiful Banana Bread
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(makes one large loaf)

Dry Ingredients

2 cups kamut flour or 11/4 cups whole-wheat flour and ¾ cup whole-wheat pastry or unbleached white flour.
3-4 tsp. no-alum baking powder
¼ tsp. sea salt

Wet Ingredients

2 cups mashed banana
½ cup maple syrup or other liquid sweetener
1/3-1/2 cup soymilk or fruit juice (apple, peach, pear)
¼ cup natural light oil
1-2 tsp. real vanilla

Optional: ½ cup chopped nuts or dried fruit

Preheat the oven to 350 degrees F. Mix the wet and dry ingredients separately. Sift the dry ingredients slowly into the wet. Add extra liquid only if needed to make a stiff but stirrable batter. Scoop the mixture into a large, lightly oiled and floured loaf pan and bake for 55-65 minutes until nicely browned on top and a toothpick comes out clean. Wait at least 15 minutes before removing from the pan. Cool completely before slicing. Keeps 6-8 days in a cool place or refrigerated. May be frozen.

Vegan Pizza
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Yields one large pizza

Cheesy Topping
1/3 C. Oil
1 lb. Tofu
4 T. Nutritional Yeast
4 T. Water
1/3 C. VeganRella
2 T. Bragg's or Tamari

Dough
1 Active Dry Yeast Packet
2 C. Warm Water
2 T. Sweetener
2 t. Olive Oil
2 ½ C. Whole Wheat Flour
2 t. Sea Salt

Toppings
Tomato Sauce
2 T. Fresh or Dried Basil and Oregano
Vegetables of Choice
Grated VeganRella Mozzarella

1. In a food processor, blend all the Cheesy Topping Ingredients. Set aside.

2. Dissolve yeast in ½ cup of warm water with 1 T. of sweetener. Set in a draft-free place for approx. 15 minutes, until the yeast is activated and almost doubled in size.

3. While yeast rises, thoroughly mix together the flour and salt. Mix the remaining 1 ½ C. water and oil, separately. Mix together the dry and the wet ingredients, adding the activated yeast last.

4. Turn out dough on a flat, floured surface and begin to knead. (If the dough is too wet and sticks to your fingers, add more flour). Knead about 10 minutes until dough is smooth. Cover and let sit in a warm (not hot), draft-free place for 20-30 minutes.
5. Punch down and let rise again for 45 minutes until doubled in size. Roll into two small or one large circle, or rectangle depending on your pan. After rolling out the dough, let sit for another 25 minutes.

6. Spread the tomato sauce on the risen dough and then the cheesy topping. Sprinkle with herbs and grated VeganRella for an extra 'cheesy' treat. Top with veggies. Bake in a pre-heated oven at 375 degrees for 20 minutes or until the bottom of the crust is golden brown.

Super Vegan Burgers
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Yields 12 large burgers

1 C. Tofu, mashed
1 C. Tomato Paste
¼ C. Oil
1 T. Hickory Smoke (optional)
1 ½ T. Mustard
1 T. Garlic Powder
1 T. Onion Powder
1 T. Salt-Free Spike


1 ½ C. Oats
½ C. Sunflower Seeds, ground
2 T. Bragg's or Tamari
2 ½ C. Seitan, ground
¼ C. Nutritional Yeast
1 T. Spike Seasoning
2 ½ C. Cooked Millet

1. In a food processor, using the "S" shaped blade, whiz together all of the ingredients in the first column. Set aside in a bowl.

2. In the same food processor, grind the oats and sunflower seeds to a fine meal. Add to the bowl.

3. Grind the seitan, using the "S" shaped blade, and then add to the mixture.

4. Add the remaining ingredients and mix well. Form into large-sized burger patties and place on an oiled baking sheet. Bake at 350 degrees until cooked, about 35-45 minutes.

Teriyaki Vegetable Rice
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Serves 6-8

Teriyaki Sauce
2 T. Fresh Ginger, grated or 1 T. Ginger Powder
6 Garlic Cloves, minced
2 T. Sesame Oil

3 C. Pineapple-Papaya Juice
½ C. Tamari
2 t. Mustard (dry)
½ t. Cayenne Pepper

1. Combine all the above ingredients in a blender. Blend well and set aside.

2 Bunches Young Asparagus (fresh)
4 T. Arrowroot Powder
4 C. Teriyaki Sauce (see above)
2 T. Sesame Oil
2 C. Broccoli Flowerets
2 C. Carrots, chopped

2 C. Cauliflower, chopped
1 Red Onion, peeled, cored & halved & cut into 1/4 `` strips
4-5 C. Basmati Rice (cooked)
4 T. Sesame Seeds, toasted in a dry skillet until lightly browned

2. Gently bend each asparagus stalk to break off the tough, woody ends. Cut the stems diagonally into 1 ½-2-inch sections, leaving 2 inches of tips. Separate thicker lower stems from the thinner upper stems and tips.

3. Dissolve the arrowroot in 2 cups of the teriyaki sauce. Set aside. Heat half of the sesame oil in a large skillet over high heat. Add thicker asparagus stalks and stir-fry for 2 minutes. Add the broccoli, carrots, and cauliflower. Stir-fry for 2 minutes. Then add 1 C. teriyaki sauce (without arrowroot). Cover and cook 2 minutes, or until vegetables are almost tender. Then remove from pan, cover and set aside.

4. Add remaining sesame oil to skillet and heat. Add remaining asparagus and red onion. Stir-fry 2-4 minutes. Add the last cup of teriyaki sauce (without arrowroot). Cover and cook for 2 minutes or until vegetables are tender.

5. Now add teriyaki sauce containing arrowroot to skillet and simmer 1-2 minutes, stirring.

6. Add vegetables that have been set aside, stirring continuously until sauce thickens.

7. Serve immediately over basmati race with toasted sesame seeds.

Greek Spaghetti
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Serves 3-4

16oz. Spaghetti
4 Garlic Cloves
3 T. Oil
2 T. Bragg's or Tamari
1 Onion, sliced in half moons
4 Roma Tomatoes, cubed
1 Red Pepper, sliced in strips
1 Zucchini, diced

Blender Mixture
1 C. Soy Milk
4 T. Lemon Juice (fresh)
¼ C. Oil + 2 T. Cashew Butter
1 T. Rice Syrup
½ C. Water
4 T. Arrowroot
¼ t. Black Pepper
1 (16) oz. Can Black Olives

1. Cook the pasta in rapidly boiling water and stir frequently. Drain and rinse.

2. In a blender, blend the garlic, oil and Bragg's. Pour into saucepan.

3. Sauté the onion. When softened a bit, add the tomatoes. Add the pepper strips and then the zucchini and cook until soft.

4. In a blender, blend the remaining ingredients, except the olives. Pour it into the saucepan when the vegetables are soft. Stir and simmer until sauce thickens. Add the sliced olives to the thickened sauce. Serve over spaghetti.

Sweet Potato and Black Bean Burger
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Yields 12-15 burgers

2 T. Oil
2 Onions (medium), diced
4 Garlic Cloves, minced
2 Carrots, grated finely
2 C. Black Beans (cooked)
10 Sun-Dried Tomatoes, (soaked in hot water until soft), coarsely chopped
2 C. Shiitake Mushrooms (dried), soaked in hot water until soft, coarsely chopped
2 Baked Sweet Potatoes, (scooped out of skin).

2 C. Quinoa (cooked)
1 1/2 -2 C. Home-Made Bread Crumbs or Wheat germ or Bran
2 T. Caraway seeds
1 t. Sea Salt
1 t. Red Pepper
½-1 C. Tomato Sauce
4 T. Mustard (creamy)
2 T. Balsamic Vinegar

1. Heat oil in a skillet over medium heat. Add onions, garlic, and lower heat. Cook until lightly browned, several minutes. Add carrots, beans, tomatoes and mushrooms and cook an additional 4-5 minutes, stirring occasionally. Turn off heat. Mash slightly in pan, until beans are half crushed.

2. Place skillet mixture in large bowl with remaining ingredients, and mix thoroughly. If mixture is moist, add more breadcrumbs.

3. Form into patties and cook over medium heat in oiled skillet, about 4 minutes on each side or until heated through and slightly crispy on the outside. (Patties can also be baked on a cookie sheet for 25 minutes at 350 degrees). Serve on a bun.

Extensive recipe/cookbook available soon; complete with specific nutrition programs and guides for attaining your bodybuilding and fitness goals