Vegan Bodybuilding & Fitness

3 (16-ounce) cans Chickpeas - drained and rinsed (or equivalent amount cooked)
1 large Onion - quartered and thinly sliced
3 large Carrots - grated (about 2 cups)
1 Broccoli heat - cut into small florets (about 4 cups)
2 tbsp Chives - thinly sliced
1/2 cup Bread crumbs
3 tbsp Olive oil
1 cup Vegetable broth
1 tsp Salt
-Preheat oven to 350F
-In a large bowl mash the chickpeas well, using a potato masher; it takes about 2 mins to get the right consistency.
-Add the vegetables and mix well.
-Add the bread crumbs and mix, then add the oil and mix again.
-Finally, add the vegetable broth and salt, and mix one last time.
-Transfer all ingredients to a 9x13-inch casserole dish.
-Press the mixture firmly into the casserole.
-Cover with foil, bake for 45mins.
-Uncover and bake for 15 more mins.
-Serve it hot the day of, but it tastes good cold as well.

Filling:
1 medium   Onion - chopped
1 tbsp   Olive oil
1   Garlic clove - chopped
2 cups   Kale - finely chopped
2 cups   Broccoli - finely chopped
1 cup   Parsnip - finely chopped
1 large   Carrot - chopped
1/4 cup   Vegetable stock or water
1 tbsp   Tamari
1/2 tsp   Salt

Topping:
3 slices   Bread - roughly chopped
1/2 cup   Vegan cheese - grated (optional)
1/2 cup   Firm tofu
2 tbsp   Olive oil
1 tbsp   Tamari
1 tsp   Dried basil
1 tsp   Dried oregano
1 tsp   Asian chili garlic sauce (or other hot sauce)
1/4 tsp   Salt
1/4 tsp   Ground black pepper

-Preheat oven to 350F
-Lightly oil an 8x8-inch baking dish and set aside.
-In a large saucepan on medium heat, saute the onions in oil until translucent. Add the garlic, kale, broccoli, parsnips, carrots, stock, tamari, and salt.
-Cover with a lid and simmer for 4-6 mins, or until carrots start to soften.
-While vegetables are simmering, in a food processor, blend the bread, "cheese", tofu, oil, tamari, basil, oregano, hot sauce, salt and pepper until smooth.
-Transfer cooked vegetables to baking dish.
-Spread tofu mixture evenly over top of vegetables and bake for 20-25 mins.

1/2 cup   Couscous (preferably whole wheat)
One 32-ounce carton   Vegetable broth
1 cup   Water - boiling
2 cups   Water
1 medium   Zucchini - quartered lengthwise and diced
1/2 cup   Frozen green peas or frozen edamame - completely thawed
1 1/2 cups   Broccoli - florets finely chopped
3   Scallions - sliced
1 to 2 tsp   Fresh or jarred ginger - minced
2 tbsp   Fresh dill - chopped
2 to 3 tbsp   Reduced-sodium soy sauce
1 tbsp   Olive oil
2 to 3 ounces   Baby spinach or watercress
1/4 cup   Fresh parsley or cilantro - chopped
   Fresh ground pepper

-In a small heatproof container, combine the couscous with 1 cup boiling water. Cover and set aside.
-In a soup pot, combine the broth with 2 cups water and bring to a simmer.
-Add the zucchini, peas, broccoli, scallions, ginger to taste, and dill.
-Return to a rapid simmer, then cover and cook 3 to 4 mins, until the vegetables are done.
-Stir in soy sauce to taste along with the oil, spinach, and parsley.
-Cook for another minute or two, just until the spinach has wilted.
-Stir in the couscous. Season with pepper and, if desired, additional soy sauce.