Cooking and Eating Vegan Can Be Easy If You Have a Few Basic Recipes

! Easy Vegan Meals and Recipes!! 1 Cooking and eating vegan can be easy if you have a few BEANS AND RICE (Meal #2) (One of the two easiest basic recipes, with variations, that you can rotate through. meals in the world) Here are a few suggestions. Words in all caps indicate a recipe! Make some BROWN RICE (Meal # 4) or better yet, have some left over from another meal. Add a can of beans, Ethnic choices can provide variety and interest. drained and rinsed, or some leftover BEANS FROM SCRATCH (Meal #3) from another meal. Add salsa, Chinese: tofu, tempeh or seitan STIR-FRY with veggies. olives, veggies, and fresh or dried herbs and spices to Japanese: store-bought sushi (vegan options) achieve any ethnic flavor profile (cumin, coriander and Mexican: CHILI; BURRITOS or TACOS with bean or chili powder for Mexican; curry powder for Indian; basil vegan “meat” filling and oregano for Italian). All 4 of Wegmans flavored Middle Eastern: falafels, HUMMUS and TABOULI with canned beans are vegan: Caribbean, Chana Masala, pita bread; stuffed grape leaves Southwest, and Tuscan. Indian: CURRY Italian: PASTA and PIZZA BURRITOS OR TACOS (Meal #3) Thai: STIR-FRY with a different flavor profile than Chinese, often using coconut, peanuts, basil and chilis 1 package burrito shells (soft) or taco shells (hard)* 1 or 2 cans fat-free refried beans, or make your own** Tip for Oil-Free Cooking: When the instructions for a Condiments: salsa, canned ripe olives, vegan sour cream recipe call for sautéing onions and garlic in oil, substitute (Tofutti brand is one kind), chopped red onion, shredded water or wine. A good choice is dry vermouth, an lettuce, shredded vegan cheese (Daiya brand is one) inexpensive fortified white wine which can be used to start almost any recipe and can stay on your shelf forever. *Be careful in choosing these. Get a brand that is vegan and contains no trans fats (no hydrogenated or partially For Gluten-Free: Any of the pasta recipes can be made hydrogenated oil); Wegmans whole-wheat burritos with gluten-free pasta such as Bionaturae or Tinkyada unfortunately contain fish oil (!) but the Gordita-Style brands. Wegmans has a line of gluten-free pasta that is Tomato and Basil Burritos are a good choice. Choose corn-based. organic tacos so the corn will be GMO-free. Here are some basic recipes (in alphabetical order). Any **BEANS FROM SCRATCH: Soak 1½ cups of dried one of these recipes can be turned into a meal with the beans, sorted through to remove stones, in several cups of addition of a steamed green vegetable and a green salad. water, for several hours or overnight. Bring to a boil on Favorite DRESSING: whisk together 2 parts rice vinegar, the stove, lower heat and simmer for about an hour or cider vinegar, balsamic vinegar or wine vinegar; 1 part until the beans are tender, checking frequently to see that soy sauce or Bragg’s Liquid Aminos*; 1 part ketchup; 1 the beans have enough water and do not burn. DO NOT part mustard. You can add a small amount of olive oil to add any salt or any acidic ingredient like lemon juice or the dressing if desired. *Bragg’s Liquid Aminos sounds tomatoes until the beans are completely cooked. When exotic but it’s really just a soy sauce-like condiment that the beans are done, they can be used in any of these has the advantage of being gluten-free. recipes in place of canned beans. To make REFRIED BEANS: Mash the beans and add some or all of the AZTEC SALAD (adapted from Jennifer Raymond, The following herbs, spices and flavorings: ½ tsp salt, onion Peaceful Palate) (Meal #1) and garlic (fresh or powdered), ½ to 1 tsp ground cumin, ground coriander, and dried oregano; and chipotle or 2 cans black or red beans, rinsed and drained other chilis, either powdered, canned or fresh (use these 2 cups frozen corn, thawed sparingly and only if you like “heat”). 1 red or green bell pepper, finely chopped 1 tomato, diced CHILI (Meal #4) ½ cup finely chopped red or Vidalia onion (optional) Dressing: 2 T cider vinegar, juice of 1 lime or lemon, 1 1 tsp olive oil or ½ cup water garlic clove, minced or ½ t garlic powder, 1 onion, chopped 1 t ground cumin, ½ t ground coriander, ½ t dried 2 cloves garlic, minced oregano, ½ t salt, cayenne powder (optional) 1 green or red bell pepper or some of each, chopped 1 28-oz can crushed tomatoes Combine salad ingredients in large bowl. Whisk together 2 small cans or 1 large can of red kidney beans or dressing ingredients and add to salad, stirring to mix. pinto beans, drained (or BEANS FROM SCRATCH, Meal #3) 2 cups frozen corn 1 or 2 cups of vegetarian “beef” crumbles such as ! Easy Vegan Meals and Recipes!! 2 Boca Crumbles or Wegmans Don’t Have a Cow (opt.) ½ cup chopped toasted cashews, peanuts, or slivered 1 tbsp paprika or chili powder almonds (optional)** 1 or 2 tsp ground cumin 1 tsp ground coriander Sauté onion, garlic, and ginger (if using) in oil or water 1 tsp dried oregano until transparent, about 2 minutes. Add the tomatoes and ½ tsp salt vegetables, and cook until all the vegetables are done, Optional ingredients: celery, zucchini, eggplant. about 20 minutes (this will take less time for the frozen “Secret” ingredients: vegetables). Watch the pot carefully and add more liquid 1 tbsp cider vinegar or red wine vinegar (water, wine or unsalted vegetable broth) to keep the 1 or 2 tbsp blackstrap molasses vegetables from sticking. Add the chickpeas and spices, 1 or 2 tbsp unsweetened cocoa powder and heat through. Towards the end of cooking time, add Liberal dose of Liquid Smoke the coconut milk and heat through but try not to bring to 1 tsp toasted sesame oil the boiling point. Garnish with chopped nuts or serve them on the side at the table. Serve with BROWN RICE In a large pot, sauté onion and garlic in olive oil or water (see Meal #4). until transparent, about 2 minutes. Add bell pepper and a little water and sauté briefly. Add remaining ingredients, *Freeze the rest for later use in this or other recipes. bring to a boil, reduce heat, and simmer at least 20 **You can toast almost any nut on a baking sheet at 250 minutes. Serve hot with brown rice. degrees for about 5 minutes. Watch carefully and do not walk away from the process, as nuts burn easily. This makes a mild chili. If you like heat, add more chili powder, cayenne pepper, or dried or powdered chipotle GREEN OR VEGETABLE SALAD (Meal #6) pepper (the chipotle adds a nice smoky taste, and in small amounts appeals even to people who don’t like heat). You Not usually thought of as a complete meal; but with can also serve with hot sauce at the table. enough add-ins and add-ons, it can be. Start with leafy greens, and don’t be afraid to add dark greens like arugula BROWN RICE and spinach. Choose any raw or cooked veggies that you like, add a starch like boiled potato or cooked grain, and 1 cup brown rice something hefty like beans or tofu (see ROASTED 2 2/3 cup water MARINATED TOFU, Meal #18); toss with DRESSING (p. 1) or any other vegan dressing of your choice. In a large pot, bring the rice and water to a boil; lower Sprinkle on pumpkin or sesame seeds, or chopped nuts the heat to “Low,” cover, and cook about 45 min. (If you (buy nuts with no added oil). have an electric stove, cover partially until temperature lowers, then completely cover pot.) At the end of cooking JAMBALAYA (adapted from I. C. Moskowitz time, if the rice sticks to the pan, take the pot off the heat, and T. Romero, Veganomicon) (Meal #7) add ½ c water, and cover. In a few minutes, the rice will spoon easily. For a larger batch, you can cook 1½ cups of 1 tsp olive oil or ½ cup water or white wine rice with 4 cups of water. 2 onions, diced 2 cloves garlic, minced CURRY (Meal #5) 2 bell peppers, green or red or a combination, diced 1 stalk celery, sliced 1 tsp olive oil or ½ cup water 1 28-oz can diced tomatoes with their juice 1 onion, diced (fire-roasted if possible) 1 clove garlic, minced 1 can kidney beans, or equivalent BEANS FROM 1 tbsp minced fresh ginger (optional) SCRATCH (see Meal #3) 15 oz crushed or diced tomatoes, or ½ 28-oz can* 1 cup beer, water, or vegetable broth At least 4 cups diced vegetables, such as potatoes, 2 tbsp tomato paste* green beans, cauliflower, carrots, or zucchini 2 tsp dried oregano or, 4 cups frozen mixed vegetables 1 tsp dried thyme Water as necessary 1 bay leaf 1 cup frozen lima beans or butter beans (optional) ½ tsp each salt and black pepper 1 can chickpeas (garbanzo beans), drained, or ¼ tsp each allspice and cayenne pepper equivalent cooked from scratch (both optional; more cayenne pepper to taste) 1 tsp garam masala or curry powder 1 tsp Liquid Smoke or smoked paprika ½ tsp salt ½ to 1 package vegetarian sausage, such as Field ¼ can of regular coconut milk (optional)* Roast or Tofurky brand, cut into coins ! Easy Vegan Meals and Recipes!! 3 ½ package vegan “chicken” such as Wegmans Don’t Be sticking or burning. Don’t add salt (or lemon or lime juice Chicken strips, diced or tomatoes) till the lentils or peas are fully cooked.

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