Vegan Entree Recipes

• 1 lb. eggplant, peeled or not, cut into 1" cubes
• 1 large red onion, cut into 1" cubes
• 2 yellow peppers, large pieces
• 1 T. extra-virgin olive oil
• 1/2 t. sea salt
• 16 oz. ziti pasta, cooked
• 1 bunch fresh spinach, chopped
• 1 cup non-dairy cheese, Mozzarella, grated (I like Follow Your Heart)

FOR THE SAUCE:

• 1 teaspoon extra-virgin olive oil
• 1 cup onions, fine chopped
• 2 teaspoons garlic, minced
• 1/4 teaspoon crushed red pepper
• 1/4 teaspoon fennel seed
• 2 pounds tomatoes, crushed
• Sea salt and freshly ground pepper, to taste
• 1/4 teaspoon organic sugar
• 1 pinch thyme
• 2 Tablespoon fresh parsley

1. Heat oven to 450F. Toss eggplant, red onion, peppers, oil and salt in small baking dish. Roast 30 minutes, stirring once or twice until vegetables begin to brown.

2. TO MAKE SAUCE: Heat oil in saucepan. Add onions and cook covered over med-low heat 10 minutes. Stir in garlic, red pepper and fennel seed; cook 30 seconds. Add tomatoes, salt, pepper, sugar and thyme. Bring to boil, reduce heat and simmer 15 minutes. Stir in parsley. (Makes 3 cups.)

3. Reduce oven heat to 400F. Toss ziti pasta with vegetables, sauce, spinach and cheese in bowl. Spread in shallow 3-quart baking dish. Bake 20 minutes or until bubbly.

Serves 6.

Per Serving: 427 Calories; 2g Fat (5.1% calories from fat); 23g Protein; 79g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 429mg Sodium.

• 8 ounces tempeh, cut in half
• 1 bay leaf
• 1 cup veggie broth (or water)
• 2 cups cooked brown rice
• 2 tablespoons Bragg's Liquid Aminos (or Tamari soy sauce)
• 1 teaspoon marjoram
• 1 teaspoon thyme
• 1/2 teaspoon sage
• 2 tablespoons extra-virgin olive oil
• 1 large onion, chopped
• 1 cup celery, chopped
• 2 cloves garlic, chopped
• 3/4 cup toasted pecans
• 1/4 cup parsley, minced

1. Cook rice.

2. Place pecans in a pre-heated 350F oven for 5-10 minutes or until fragrant. Do not burn. Cool, chop, and set aside.

3. In a small saucepan, place tempeh, bay leaf and veggie stock. Simmer for 10 minutes. Remove tempeh to cool, reserving liquid. (Be sure to remove bay leaf.)

4. When tempeh is cool, grate tempeh and combine with Bragg's (or Tamari), marjoram, thyme, and sage.

5. Heat olive oil in skillet. Add onion, celery and garlic, and saute for 10 minutes. Add the tempeh and cook for a few minutes more.

6. In a large bowl, combine the cooked rice, sauteed onion, celery and tempeh, pecans, parsley and liquid reserved from cooking the tempeh. Spoon into a lightly oiled baking dish.

7. Cover and bake at 350 degrees for 15 minutes, remove cover and bake 15 minutes more. If casserole is made ahead, keep covered and chilled. Bake for 30 minutes covered to thoroughly cook. Serve with a lushious brown gravy.

Serves: 6

Per Serving: 297 Calories; 18g Fat (45.2% calories from fat); 11g Protein; 38g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 430mg Sodium.

Variations:

• Add cooked barley to the brown rice
• Substitute the pecans for walnuts or almonds.

FOR THE SAUCE:
• 2 Tablespoons extra-virgin olive oil, plus 1 teaspoon, divided
• 4 cups broccoli florets
• 2 small red onions, thinly sliced
• 4 teaspoons red pepper flakes (dried)
• 4 cloves garlic, minced
• 1/2 cup kalamata olives, pitted and chopped
• 1 cup tofu ricotta (see recipe below)
• 1 cup non-dairy cheese, mozzarella (I like Follow Your Heart)
• 1/2 cup tomato paste
• 28 ounces stewed Italian tomatoes
• 1 cup fresh basil leaves, chopped
• 24 jumbo pasta shells, cooked al dente according to box directions, rinsed and drained

1. Preheat oven to 350 degrees F.

2. MAKE THE FILLING: Heat 2 tablespoons olive oil in a large nonstick saute pan over medium heat. Once the oil is hot, add the broccoli, onions, red pepper flakes, and 2 cloves minced garlic. Slowly saute the broccoli, stirring occasionally until it starts to brown all over, about 10 minutes. Add the olives and continue to cook about 1 more minute. Remove from heat and add the tofu ricotta and mozzarella, stirring to evenly distribute.

3. MAKE THE SAUCE: While broccoli and onions are caramelizing, prepare the tomato sauce: heat 1 teaspoon olive oil in a medium-size saucepan over medium heat. Add remaining 2 cloves minced garlic and cook for 1 minute. Add the tomato paste and stewed tomatoes. Bring to a simmer and cook for 5 minutes. Stir in the basil and remove from the heat.

4. Spread about 1/3 of the sauce in the bottom of a 13x9x2-inch baking dish. Stuff the shells with the broccoli/cheese mixture. Arrange the stuffed shells in the baking dish and top with the remaining sauce. Bake, uncovered, for 20-30 minutes or until heated through. Serve immediately.

Serves: 6. (Four shells per person.)

Per Serving: 307 Calories; 11g Fat (32.0% calories from fat); 16g Protein; 36g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 672mg Sodium.

Tofu Ricotta
This recipe is from Joanne Stepaniak's The Uncheese Cookbook, one of the most important cookbooks ever written. ;O)

• 1 1/2 pounds tofu, firm, well mashed
• 1/4 cup fresh lemon juice
• 2 teaspoons basil, dried
• 1 teaspoon granulated sweetener
• 3/4 teaspoon sea salt, or to taste
• 1/2 teaspoon garlic granules, or to taste
• 1/4 cup non-dairy mozzarella, shredded, (I like Follow Your Heart)
• Non-dairy parmesan or nutritional yeast, to taste

Mash all the ingredients together until the mixture has a fine, grainy texture like ricotta cheese. Store in the refrigerator.

Note: You will only need 1 cup to make the stuffed shells. Refrigerate any leftovers and use in another dish. Recipe can be halved.

Yield: 5 1/2 cups

• 2 cups No-Cream of Mushroom Soup (below)
• 1 package frozen broccoli (2-3 cups), chopped and steamed for 10 minutes (can also use fresh broccoli
• 1 pound Chicken-Flavored Seitan, sliced
• 1/2 cup dairy-free and egg-free mayo (I like Vegenaise)
• 1/2 teaspoon lemon juice
• 1/2 cup non-dairy milk
• 1 cup non-dairy cheese, cheddar (I like Follow Your Heart)
• French's French Fried Onion Rings

1. Prepare Soup. Set aside.

2. Preheat oven to 350 degrees. Place steamed broccoli in the bottom of a shallow 9x13 casserole dish. Next, add seitan.

3. Combine mayo, lemon juice, milk and cheese in a small bowl.

4. Pour mayo/cheese mixture over the seitan. Cover with 2 cups of soup. Top with onion rings. Bake uncovered for approximately 45 minutes, or until hot and bubbly.

Serves: 8

Per Serving: 293 Calories; 14g Fat (41.3% calories from fat); 29g Protein; 15g Carbohydrate; 2g Dietary Fiber; trace Cholesterol; 986mg Sodium.

No-Cream of Mushroom Soup
Serves 6

This brilliant recipe was taken from Eric Tucker's The Millenium Cookbook. You'll use 2 cups for the recipe above. Refrigerate or freeze leftover soup.

• 4 red onions, cut lengthwise into 1/2-inch thick crescents
• 2 teaspoons minced garlic
• 1 cup dry red wine or nonalcoholic red wine
• 2 teaspoons Sucanat or unrefined sugar
• 2 pounds button or cremini mushrooms, sliced (try with fresh shiitake mushrooms mixed in)
• 1 ounce dried porcini mushrooms, soaked in warm stock (optional)
• 1/2 teaspoon dried sage
• 1 teaspoon dried thyme
• 1 teaspoon dried tarragon
• 1/3 teaspoon ground nutmeg
• 8 cups vegetable stock
• 2 Tablespoons Bragg's Liquid Aminos
• 1 Tablespoon balsamic vinegar
• 8 ounces low-fat silken tofu, or low-fat firm tofu
• Sea salt and freshly ground pepper, to taste

• 3 Fakin' Bacon Slices
• 1 medium red onion, chopped
• 1 teaspoon ground coriander
• 5 garlic cloves, minced
• 1/2 chipotle chile canned in adobo, minced (start with 1/2 chile...you can always add more*)
• 1 cup frozen corn kernels
• 1 (16 oz) bottle salsa
• 3 cups cooked pinto beans, or 2 (15 oz) cans pinto beans, rinsed well and drained
• 1 (7 oz) bottle roasted red peppers, drained and sliced
• 1/2 cup non-dairy cheese, cheddar, grated (I like Follow Your Heart

1. Cook bacon in a little extra-virgin olive oil until browned. Remove bacon from pan; crumble.

2. Add the onion, coriander, garlic and chile to pan; saute 3 minutes. Add corn, salsa, beans, peppers, and cheese. Cover and cook 5 minutes. Return the bacon to pan; cook 5 minutes or until thoroughly heated.

Serves: 4

* Be careful when adding very spicy ingredients to vegan food since there's no dairy to mellow the heat.

Per Serving: 472 Calories; 10g Fat (17.2% calories from fat); 25g Protein; 78g Carbohydrate; 28g Dietary Fiber; trace Cholesterol; 199mg Sodium.

• 2 cups cooked brown rice
• 1 cup coconut milk, divided
• 1/2 Tablespoon extra-virgin olive oil
• 3/4 cup onion, diced
• 2 garlic cloves, minced
• 1/2 teaspoon cumin powder
• 1/2 teaspoon yellow mustard powder
• 2-4 cups spinach, washed and coarsely chopped
• 1 cup cooked garbanzo beans, drained well (you can use canned beans, just be sure to rinse and drain well)
• 1/2 cup cashews, toasted until golden brown
• 1 1/4 Tablespoons Bragg's Liquid Aminos, or Tamari soy sauce
• 1/4 teaspoon crushed red pepper flakes
• Pinch cayenne pepper
• Salt and pepper, to taste

1. Warm rice in a large saucepan with 1/2 cup coconut milk and a small amount of water.

2. While rice warms, place oil in a large pan on medium high heat. Add onion, garlic, cumin and mustard, and cook for 5 minutes or until onions are translucent. Add spinach and cover until wilted. Remove lid and add remaining ingredients. Cook until heated through, stirring occasionally.

Serves: 4

Variations:

• Substitute quinoa or couscous for the rice.

Per Serving: 481 Calories; 28g Fat (47.1% calories from fat); 12g Protein; 59g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 240mg Sodium.

• 12 lasagna noodles, cooked
• HAVE READY:
• Tofu Ricotta (psst...The ricotta recipe makes more than you'll need for this recipe. Use what you need and refrigerate leftovers for use in another dish.)
• 1 recipe White Rabbit (see recipe below)
• MOZZARELLA CHEEZE SAUCE:
• 1/2 cup water
• 1/8 cup lemon juice
• 1/8 cup nutritional yeast
• 1 1/2 Tablespoons tahini
• 1 1/2 Tablespoons quick-cooking rolled oats
• 1 Tablespoon arrowroot or cornstarch
• 1 teaspoon onion granules
• 1/4 teaspoon salt
• 1 pound Veggie Ground Round, or other ground beef substitute
• 6 cups marinara sauce
• 1 package non-dairy cheese, mozzarella, sliced (I like Follow Your Heart)
• 1/2 cup non-dairy parmesan

1. Preheat the oven to 350 degrees.

2. Cook the lasagna noodles and set aside in a single layer (I drape them over a large bowl.) Prepare the Tofu Ricotta and the White Rabbit and set aside. Place all the ingredients for Mozzarella Cheeze Sauce in a blender and process until the oats are finely ground and the sauce is completely smooth. Set aside. (Be sure to taste each individual cheeze so it's to your liking before incorporating it into the lasagna.) Brown the Veggie Ground Round and set aside.

3. Arrange all lasagna ingredients within reach. Place 1 cup of marinara sauce over the bottom of a 9"x13" pan. Layer in 1/3 of the lasagna noodles, slightly overlapping them. Spread with 1 cup of the Tofu Ricotta. Drizzle approximately 1/3 of the White Rabbit, 1/3 of the Mozzarella Cheeze Sauce, 1/3 of the Veggie Ground Round and 1/3 of the mozzarella slices. Then layer on the next 1/3 of the noodles. Top with half of the remaining marinara sauce (2 1/2 cups). Layer on the remaining half of the Tofu Ricotta, and the next 1/3 of the White Rabbit, Mozzarella Cheeze Sauce, and Veggie Ground. Top with the remaining noodles and mozzarella cheese slices. Drizzle with the rest of the marinara. Top with the remaining Veggie Ground Round, and drizzle the top with remaining White Rabbit and the last of the Mozzarella Cheeze Sauce. Sprinkle with the parmesan.

4. Bake for 45 minutes. Let stand for 10 minutes before serving. (If some of the ingredients have been prepared ahead of time, you may need to add 20-30 minutes to the baking time.)

Serves: 8

White Rabbit
This recipe is from Joanne Stepaniak's The Uncheese Cookbook.

• 1 cup firm silken tofu, drained and crumbled
• 1 1/4 cups water
• 1/4 cup nutritional yeast
• 3 Tablespoons lemon juice
• 3 Tablespoons raw cashews
• 2 Tablespoons quick-cooking rolled oats
• 2 teaspoons onion granules
• 1 teaspoon sea salt
• 1/4 teaspoon garlic granules
• Pinch of ground all-spice

1. Place all ingredients in a blender for several minutes until completely smooth. Pour into a saucepan and bring to a boil. Reduce heat to medium-low, stirring until thick. Store in the refrigerator.

Yield: 2 cups

I adapted this vegan entree from a Martha Stewart recipe. You're going to love it. I love my grill basket for jobs just like this. If you don't have a grill basket, then place asparagus/onion combo in an oven-proof dish and roast at 450F oven until browned, stirring occasionally.

• 1 cup uncooked quinoa
• Sea salt and freshly ground black pepper
• 3 Tablespoons fresh lemon juice
• 2 teaspoons lemon zest
• 2 teaspoons fresh thyme
• 1/2 cup Vegenaise, or other vegan mayo
• 1 pound medium asparagus spears
• 1/2 vidalia onion, sliced into 1/2-inch rounds
• 2 Tablespoons extra-virgin olive oil
• Grilled flatbread or tortillas (I like spelt tortillas)
• 1 small head red leaf lettuce

1. Heat a large skillet. Add quinoa and toast until fragrant, stirring occasionally. Add 2 cups water and stir. Bring to a boil. Cover, and lower heat to a simmer until quinoa is tender and quinoa filaments are visible. Turn off heat, and drain quinoa, if necessary. Stir in lemon juice, zest, mayo, and thyme. Season to taste with salt and pepper. Cover with lid to keep warm.

2. Steam asparagus slightly. Combine asparagus, onion and oil. Grill about 10 minutes until browned.

3. Spread 1/2 cup quinoa over a tortilla. Place some onions and 4 aparagus spears on the quinoa. Top with lettuce. Roll each sandwich tightly and cut in half, using wooden skewers or toothpicks to hold together, if needed.

Serves: 4

Variations:

• Substitute couscous for the quinoa.
• Asparagus can be roasted instead of grilled.

Per Serving: 584 Calories; 31g Fat (48.0% calories from fat); 11g Protein; 64g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 349mg Sodium.

• 4 scallions, chopped
• 1 small red onion, chopped
• 1-2 jalapeno peppers, chopped
• 2/3 cup Bragg's Liquid Aminos, or Tamari
• 1/4 cup pimientos
• 1/4 cup red wine vinegar
• 2 Tablespoons peanut oil
• 2 Tablespoons Sucanat
• 1 Tablespoon fresh thyme
• 1/4 teaspoon ground cloves
• 1/4 teaspoon nutmeg
• 1/4 teaspoon allspice
• 1 pound tempeh, steamed for 10 minutes

1. To make the jerk seasoning, combine scallions, onion and jalapeno(s) in a food processor and puree into a paste. Add remaining ingredients except tempeh and process until mixed. Set aside.

2. Holding a knife parallel to the cutting surface, slice the steamed tempeh in half, forming two thinner cakes; then cut in half crosswise to form four patties of equal size.

3. Bathe each cake in the jerk marinade and place on a hot grill. Cook until lightly charred on both sides, basting with marinade periodically. When cooked on both sides, bathe tempeh again with the jerk seasoning. (We continue to bathe and grill until the marinade forms a sufficiently thick and crunchy layer. Yum!)

Serves: 4

Variations:

• This marinade is equally delicious on veggies.

Per Serving: 335 Calories; 16g Fat (19.9% calories from fat); 27g Protein; 115g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 1838mg Sodium.

Marinated Onions


• 1/2 red onion
• 2 Tablespoons extra-virgin olive oil
• 1 Tablespoon tamari or Bragg's Liquid Aminos
• 1 Tablespoon apple cider vinegar
• Pinch sun-dried sea salt

Pesto-Olive Tapenade

• 2 cups walnuts
• 2 cups fresh basil leaves
• 1 cup parsley leaves
• 2 cloves garlic
• 1/2 cup pine nuts
• 1/2 cup pitted black olives
• 1/2 cup pitted green olives
• 2 Tablespoons extra-virgin olive oil
• 1 Tablespoon apple cider vinegar
• 2 Tablespoons white miso
• 2 Tablespoons nutritional yeast
• Pinch sun-dried sea salt
• 4 cups sliced zucchini
• 1 1/2 cups chopped artichoke hearts
• 2 tomatoes, sliced across the seeds
• 1/4 cup chopped herbs (basil parsley, cilantro) for garnish

1. To marinate the onions: Thinly slice onion. Marinate with olive oil, tamari, apple cider vinegar, and sea salt. Allow to stand for 20 minutes until savory and softened.

2. To make the pesto-olive tapenade: Soak walnuts in 3 cups fresh water for 1 hour. Drain and rinse.

3. In a food processor, finely chop basil, parsley, and garlic. Add walnuts and pine nuts and chop into a fine meal. Add olives, olive oil, apple cider vinegar, and miso and blend until smooth. It may be necessary to scrape the sides of the food processor with a rubber spatula and continue to blend until smooth. Add nutritional yeast and blend until smooth. Season with sea salt. In a bowl, fold the zucchini slices into the tapenade.

4. To assemble the torta: Press the pesto-olive tapenade mixture into the bottom of a pie or torte pan or a casserole dish. Alternatively, press the mixture into a circle or square on a platter. Spread the artichoke hearts evenly over the tapenade. Layer the tomato slices on top of the artichoke hearts and gently press.

5. Drain the marinade from the onions. The marinade can be saved for other recipes, if desired. Layer the marinated onions on the tomatoes. Garnish with chopped herbs.

6. Allow torta to set for at least an hour in the refrigerator to set and serve well. Slice and serve with a spatula. It keeps fresh for several days, and the flavors are more mature the day after it is prepared.

Serves: 6

Per Serving: 493 Calories; 42g Fat (68.8% calories from fat); 18g Protein; 25g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 556mg Sodium.

A great standby vegan entree because the ingredients are usually on hand in most vegan kitchens.

RUSSIAN DRESSING
• 3 tablespoons Vegenaise, vegan mayo
• 1 tablespoon tomato paste
• 1/4 cup minced dill pickle
• 2 tablespoons minced red onion
• 1 teaspoon Dijon mustard

TEMPEH REUBENS

• 8 ounces tempeh (1 package)
• 1 1/2 cups water
• 1/4 cup apple cider vinegar
• 2 tablespoons Bragg's Liquid Aminos
• 1 tablespoon black peppercorns, coarsely crushed
• 1 tablespoon caraway seeds
• 1 1/2 tablespoons extra virgin olive oil, divided
• 4 cups thinly sliced onions
• Sea salt, to taste
• 1 1/2 cups sauerkraut, drained and rinsed
• 4 slices hearty whole grain bread

1. TO MAKE THE RUSSIAN DRESSING: Mix all ingredients in a bowl until thoroughly combined. Cover and refrigerate until ready to use. (Makes 1/2 cup)

2. TO MAKE THE TEMPEH REUBENS: Using a sharp knife, cut tempeh crosswise at 45-degree angle into 1/4"-thick slices. Combine 1 1/2 cups water, vinegar, Bragg's, peppercorns and caraway seeds in large saucepan. Add tempeh, spooning mixture over it. Bring to a boil, reduce heat to low, cover and cook for 15 minutes. Remove pan from heat.

3. Meanwhile, heat 1 Tablespoon olive oil in large skillet over medium heat. Add onions and salt, and cook, stirring often, over medium-low heat about 10 minutes, or until juicy. Increase heat to medium, and cook 5 minutes more, stirring often, until well browned. Remove pan from heat.

4. Heat remaining 1/2 Tablespoon oil in nonstick skillet over medium-high heat. Reduce heat to medium, and add tempeh slices, in batches if necessary. Cook until golden brown, 3 to 4 minutes per side.

5. Warm sauerkraut in saucepan over medium-low heat (I just push the onions to the side and heat in the onion pan).

6. To assemble sandwiches, spread each bread slice with 1 heaping Tablespoon Russian dressing. Layer bread with tempeh, sauerkraut and onions. Serve warm, open-faced.

Serves: 4

Per Serving: 389 Calories; 18g Fat (36.1% calories from fat); 17g Protein; 56g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 789mg Sodium.

• 12 Jumbo pasta shells
• Vegan Kefir Cheeze (see recipe below)
• Vegan Cottage Cheeze (see recipe below)
• 1 jar Marinara Sauce
• 2 Tablespoons vegan parmesan or nutritional yeast, or to taste

1. Preheat oven to 350 degrees.

2. Prepare pasta according to package directions.

3. Spread approximately one cup of marinara on the bottom of a 9x13 baking dish. Set aside.

4. Stuff cooked pasta with Kefir/Cottage Cheeze mixture. Layer stuffed pasta shells into the baking dish. Cover shells with remaining sauce. Sprinkle with parmesan.

5. Cover dish with lid or foil. Cook for 20 minutes. Remove cover and cook 10 minutes more until hot and bubbly. Remove from oven and let rest for 10 minutes before serving.

Serves: 4 (3 shells each)

Per Serving: 335 Calories; 18g Fat (49.3% calories from fat); 16g Protein; 26g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 849mg Sodium.

Vegan Kefir Cheeze
This recipe is from Joanne Stepaniak's The Uncheese Cookbook, one of the most important cookbooks ever written. ;O)

• 5 ounces silken tofu (1/2 package) firm - drained and crumbled
• 3/4 Tablespoon fresh lemon juice
• 1/2 Tablespoon umeboshi plum vinegar
• 1/2 Tablespoon mirin

Process all ingredients in a small blender until smooth. Keep refrigerated.

Vegan Cottage Cheeze
This recipe is from Joanne Stepaniak's The Uncheese Cookbook, one of the most important cookbooks ever written. ;O)

• 1/2 pound tofu, firm, regular, drained and well mashed
• 1/3 cup Vegenaise
• 2 teaspoons onion granules
• 1 teaspoon garlic granules
• 1 teaspoon parsley
• 1/2 -1 teaspoon sea salt
• 1/2 teaspoon dried dill weed

Place all ingredients in a bowl, and mix thoroughly. Add Kefir to the Cottage Cheese and stir to combine thoroughly. Keep refrigerated.

• 3 onions, sliced
• 4 green bell peppers, sliced
• 1/2 cup seitan, finely chopped
• 2 garlic cloves, diced
• 2 Tablespoons sesame seeds
• 1 Tablespoon extra-virgin olive oil
• 3 Tablespoons Bragg's Liquid Aminos, or Tamari
• 1 teaspoon basil

Saute seitan, onions, bell peppers, garlic and sesame seeds in olive oil until vegetables are soft and sesame seeds are golden brown. Add spices and stir well.

Serves: 3

Per Serving: 255 Calories; 11g Fat (24.2% calories from fat); 21g Protein; 55g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 901mg Sodium.

I adapted this vegan entree from Personal Chefs Network's very own Chef Sharon's famous 7-Layer Tortilla Pie. It's fun.
And kids love it too. :O)

• 1 tablespoon extra-virgin olive oil
• 1 cup sweet red pepper, chopped
• 3/4 cup green pepper, chopped
• 1/2 cup red onion, chopped
• 1/2 (4.5 oz) can chopped green chilis
• 1 jalapeno pepper
• 1 teaspoon dried oregano
• 1 teaspoon chili powder
• 1/2 teaspoon ground cumin
• 2 cups tomato juice
• 3 cups cooked black beans, or 2 (15 oz.) cans black beans, rinsed well and drained
• 3 cups cooked cannellini beans, or 2 (15 oz.) cans cannellini beans, rinsed well and drained
• 1 cup non-dairy cheddar cheese, grated (I like Follow Your Heart)
• 1 cup non-dairy mozzarella cheese, grated (I like Follow Your Heart)
• 6 (8-inch) flour tortillas

1. Preheat oven to 325F.

2. Heat oil in a large nonstick skillet over medium heat. Add next 8 ingredients. Saute 5 minutes, or until tender. Add tomato juice. Cook 8 minutes or until reduced to 2 1/2 cups.

3. Combine black beans and half of tomato juice mixture in a bowl; stir well & set aside. Stir cannellini beans into remaining tomato juice mix; set aside.

4. Combine cheeses in a bowl; toss well. Line a 9" pie plate with foil, allowing 6 inches of foil to extend over opposite edges of pie plate. Repeat procedure, extending foil over remaining edges of pie plate. (At this point I lay down some parchment paper to avoid aluminum leaching.)

5. Place 1 tortilla in bottom of dish over parchment paper and foil. Spread 1 cup cannellini bean mixture over tortilla. Sprinkle with 1/4 cup cheeses. Place 1 tortilla over cheeses, pressing gently. Spread 1 cup black bean mix over tortilla. Sprinkle with 1/4 cups cheeses. Place 1 tortilla over cheeses, pressing gently. Repeat layers, ending with remaining cannellini bean mixture and cheeses.

6. Cover with a piece of parchment paper, then bring edges of foil to center; fold to seal. Bake for 40-50 minutes. Remove from oven and let stand, covered, for 10 minutes. Remove foil packet from dish; unwrap pie, and slide onto a serving platter using a spatula. Cut into wedges.

Yield: 8 cups

Heating directions: This recipe is easily brought directly from the freezer to the oven for a delectable homemade meal that's ready to go. Still wrapped in foil, put into a 350F oven for 25-35 minutes or until hot throughout.

Per Serving: 677 Calories; 22g Fat (27.4% calories from fat); 30g Protein; 99g Carbohydrate; 23g Dietary Fiber; 0mg Cholesterol; 726mg Sodium.

I've been making this vegan entree for years. The recipe came from one of my first vegan cookbooks, John Robbins' Diet For A New World. If you like quiche, you'll love it too.

• 1 recipe Whole Wheat Pie Dough (see recipe below)
• 1 pound firm tofu, crumbled
• 1/4 cup brown rice vinegar
• 1 teaspoon onion powder
• 1 teaspoon sea salt
• 1/2 teaspoon dry mustard
• 1 Tablespoon olive oil
• 1 medium onion, finely chopped
• 1 garlic clove, minced
• 2 cups thinly sliced mushrooms
• 1 Tablespoon Bragg's Liquid Aminos
• 1 pound fresh spinach, well washed, stems removed and leaves cut small
• 1/4 cup tightly packed fresh basil leaves, finely chopped
• 1 large tomato, sliced

1. Preheat the oven to 350F.

2. After preparing the Whole Wheat Pie Dough, fit it into a 9-inch pie pan. With a fork, prick holes all over the bottom and sides of the pie shell. Bake until a light golden color, 20 to 25 minutes. Let cool.

3. Put the tofu, rice vinegar, onion powder, salt and mustard in a blender and blend until smooth. Transfer to a large bowl.

4. Heat the oil in a large frying pan over medium heat. Add the onion, garlic, mushrooms, and tamari and cook until the mushrooms are browned, about 6 minutes. Add the spinach, cover, and cook until the spinach is wilted, 2 to 3 minutes. Uncover and cook, stirring often, until the excess moisture has evaporated, about 3 minutes. Add to the tofu mixture, along with the basil, and stir to mix.

5. Pour into the baked pie crust. Arrange the tomato slices, overlapping in a circle on top. Bake until the top is lightly browned and the filling seems firm in the center, 40 to 50 minutes. Let cool 15 minutes. Serve warm or at room temperature.

NOTE: Some tofus out there contain more water content than others. Be sure to squeeze your tofu of as much water as possible before using in this recipe -- just crumbling your tofu over a colander should do the trick. Some people like to set their tofu on a plate between 2 towels, then covered with another plate with a heavy weight on top (like a large can of tomatoes). I've never had to resort to this, but experiment to find what works best for you.

Serves: 6

Per Serving: 426 Calories; 28g Fat (53.3% calories from fat); 17g Protein; 38g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 594mg Sodium.

Whole Wheat Pie Dough

• 1 1/2 cups whole wheat pastry flour
• 1/2 teaspoon sea salt
• 1/2 cup plus 1 Tablespoon organic canola oil
• 3 Tablespoons plus 1 1/2 teaspoons ice water

1. Put the flour and salt in a bowl and stir together. Add the oil and water and stir until it forms a crumbly meal. Gather up the dough into a ball. (The dough will be moist.)

2. Press the dough evenly and firmly into the bottom and up the sides of a 9" or 10" pie plate so it rises about 1/2" above the edge of the pie plate. Flute the edges of the crust, if desired.

3. (If you would like to use this right away, poke holes all over the bottom and sides of the pie shell. Bake at 350 degrees until a light golden color, 20 to 25 minutes.)

Yield: 1 (9-inch or 10-inch) pie shell

• 8 ounces tempeh, cut into thin 1" squares
• 1 cup vegetable stock
• 1 Tablespoon Bragg's Liquid Aminos, or Tamari
• 2 Tablespoons oil
• 1 (15-oz.) can pineapple tidbits, drain, reserving liquid
• 1 green pepper, cut into 1" squares
• 1 onion, cut in thin half-moons
• 1 cup boiling water
• 2 Tablespoons agave nectar or brown rice syrup
• 2 Tablespoons Bragg's Liquid Aminos
• 2 Tablespoons arrowroot
• 1/4 cup cider vinegar

1. In a medium saucepan, add tempeh, vegetable stock and Bragg's. Cook for 10 minutes. Drain tempeh, reserving liquid for sauce. Add pineapple liquid to sauce.

2. Heat oil in a skillet and saute tempeh until lightly browned.

3. Boil water in a medium pot, and add green peppers and onion. Bring to a boil again, and drain. Put liquid from tempeh and pineapple juice into a measuring cup and add enough water to make 2 cups.

4. Stir in Agave nectar, Bragg's, arrowroot and cider vinegar. Cook sauce until thickened and bubbly, then combine with peppers, onion, pineapple and tempeh. Serve over hot rice.

Serves: 6

Per Serving: 205 Calories; 8g Fat (26.4% calories from fat); 10g Protein; 43g Carbohydrate; 2g Dietary Fiber; trace Cholesterol; 619mg Sodium.

• 3 large red or golden potatoes, unpeeled, sectioned
• 1/4 cup non-dairy milk, or to taste
• 2 Tablespoons non-dairy butter, or to taste (I like Earth Balance)
• 2 Tablespoons Bragg's Liquid Aminos
• 1/2 teaspoon garlic powder, or to taste
• 1/2 teaspoon onion powder, or to taste
• Sea salt and freshly ground black pepper, to taste
• 3/4 cup non-dairy sour cream
• 2 Tablespoons extra-virgin olive oil
• 1 large onion, diced
• 4 fresh mushrooms, sliced
• 8 cloves garlic, minced
• 1 teaspoon basil
• 2 Tablespoons sun-dried tomatoes, oil-packed
• 4 cups Swiss chard (1 large bunch), rinsed and trimmed
• 16-20 sheets phyllo (filo)
• Nonstick cooking spray
• 1/4 cup vegan parmesan cheese or nutritional yeast

1. To make the filling: Cook potatoes in boiling water for 15 to 20 minutes, or until tender. Drain, and return to pot. Mash potatoes, adding milk, Earth Balance, Bragg's, garlic powder, onion powder, salt and pepper. Add sour cream. Set aside.

2. While potatoes cook, heat 1 Tablespoon oil in large skillet over medium-high heat. Add onion, and saute 8 to 10 minutes, or until golden. Stir in mushrooms, garlic, basil and sun-dried tomatoes, and saute 2 to 3 minutes more. Stir into mashed potatoes, and set aside.

3. Chop chard coarsely. Heat remaining 1 Tablespoon oil in skillet over medium-high heat, and saute until thoroughly wilted, about 5 minutes. Stir chard into potato mixture, and set aside.

4. Preheat oven to 375F. Lightly oil a 9x13" baking dish.

5. To use phyllo: Remove 8 to 10 sheets phyllo from package, covering remaining phyllo with plastic wrap. Cut phyllo to fit pan. Spray every other sheet with cooking spray, or brush with oil as you place them in pan. Spread potato mixture on top of phyllo layers, and sprinkle with parmesan. Remove another 8 to 10 sheets phyllo from package, and top filling with remaining phyllo, spraying or brushing sheets as before.

6. Bake about 30 minutes, or until golden. Cut into squares and serve hot.

Serves: 6

Per Serving: 423 Calories; 19g Fat (46.9% calories from fat); 12g Protein; 36g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 945mg Sodium.

• 1/2 cup coconut milk
• 1/2 cup non-dairy milk, plain or vanilla
• 1/4 cup organic peanut butter
• 4 Tablespoons Bragg's Liquid Aminos (or low-sodium soy sauce)
• 2 Tablespoons minced lemongrass (see note)
• 2 Tablespoons pure maple syrup (or brown sugar)
• 1 teaspoon crushed red pepper, optional
• 2 Tablespoons organic canola oil
• 1 pound tempeh, steamed for 10 minutes, diced
• 1 large red bell pepper, seeded and cut into thin slivers
• 8 ounces snow peas, trimmed
• 1 bunch scallions, chopped
• Juice of 1 lime
• 1/4 cup chopped unsalted dry-roasted peanuts, for garnish

1. Put coconut milk, milk, peanut butter, soy sauce, lemon-grass, brown sugar, and crushed red pepper, if using, into food processor or blender; puree until smooth.

2. Heat oil in wok or skillet over medium-high heat. Add tempeh, bell pepper, snow peas, and scallions. Stir-fry 5 minutes, or until vegetables are crisp-tender.

3. Reduce heat to medium. Add pureed mixture, and cook 5 minutes more, or until sauce thickens. Stir in lime juice. Garnish with peanuts; serve.

Serves: 4

* Notes: To extract the most flavor, pound the lemongrass's white stem end flat before mincing it. Discard the fibrous green end. Also, extra-firm tofu may be used instead of the tempeh.

Per Serving: 571 Calories; 36g Fat (43.2% calories from fat); 32g Protein; 73g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 746mg Sodium.

• 4 large ripe tomatoes (or 8 small)
• 1 1/2 cups cooked black beans, or 1 (15 oz.) can black beans, drained and rinsed well
• 1 cup corn kernels, fresh or defrosted frozen
• 1/2 cup shredded non-dairy cheddar cheese (I like Follow Your Heart)
• 3 green onions, sliced (about 1/4 cup)
• 1 teaspoon chili powder, or more to taste
• 1/2 teaspoon ground cumin
• Sea salt and freshly ground black pepper

1. Preheat oven to 375F. Cut 1/4-inch-thick top off each tomato. Scoop out tomato pulp onto cutting board, being careful not to pierce sides or bottoms of tomatoes.

2. Chop tomato pulp, and place in medium bowl. Add black beans, corn, half of the shredded cheese, green onions, chili powder and cumin. Mix well, and season to taste with sea salt and pepper.

3. Fill tomatoes with bean mixture, and place them in lightly oiled 9x13-inch baking dish. Top with remaining shredded cheese, and bake 30 minutes, or until filling is heated through and tomatoes are tender.

Serves: 4

Per Serving: 294 Calories; 9g Fat (24.8% calories from fat); 14g Protein; 46g Carbohydrate; 12g Dietary Fiber; 0mg Cholesterol; 140mg Sodium.

• 1 head broccoli, cut into florets
• 1/2 head cauliflower, cut into florets
• 1 Tablespoon extra-virgin olive oil
• 3 Tablespoons whole-wheat flour
• 1 1/2 cups non-dairy milk
• 2/3 cup veggie broth
• 2 1/2 cups frozen sweetcorn
• 2 Tablespoons chopped parsley
• 1/2 cup non-dairy cheddar cheese, grated (I like Follow Your Heart)
• 1 teaspoon dry mustard
• Freshly ground black pepper, to taste
• Freshly ground nutmeg, to taste

TOPPING

• 1/4 cup non-dairy butter (I like Earth Balance)
• 1/2 cup whole wheat flour
• 1/2 cup rolled oats
• 1 cup non-dairy cheddar cheese, grated (I like Follow Your Heart)
• 1/4 cup sunflower seeds

1. Steam the cauliflower for 5 minutes.

2. Heat the oil in a large saucepan. Stir in the flour. Remove from the heat, and gradually add the milk, stirring until blended. Add the veggie broth. Bring to a boil, and cook for 3 minutes until thickened. Stir in the sweetcorn, parsley, cheese, mustard, pepper and nutmeg. Gently fold in the cauliflower and broccoli. Spoon into an ovenproof dish.

3. TOPPING: Rub the butter into the flour until it resembles fine breadcrumbs. Add remaining ingredients, and mix well. Cover the vegetable mixture with the topping.

4. Bake at 375F for 30 minutes until golden.

Serves: 4

Per Serving: 476 Calories; 24g Fat (41.7% calories from fat); 16g Protein; 58g Carbohydrate; 13g Dietary Fiber; 0mg Cholesterol; 484mg Sodium.

• 2 Tablespoons extra-virgin olive oil
• 1 medium onion, coarsely chopped
• 2 medium carrots, finely chopped
• 2 ribs celery, with leaves, finely chopped (can also use bok choy)
• 1 medium green bell pepper, seeded and finely chopped
• 3 garlic cloves, minced
• 2 Tablespoons chili powder
• 2 teaspoons ground cumin
• 2 teaspoons dried oregano
• 2 bay leaves
• 1 teaspoon sea salt
• 1/8 teaspoon cayenne pepper, plus more to taste
• 3 cups cooked kidney beans, or use 2 (15 oz) cans kidney beans, rinsed well and drained
• 1 (15 oz) can unsweetened tomato sauce
• 2 medium tomatoes, coarsely chopped, , OR 1 (14 oz.) can unsweetened Italian tomatoes
• 1 cup veggie broth
• 1 cup golden raisins (2 large handfuls)
• 1 cup raw cashews (2 large handfuls)
• 2 ears corn, kernels cut off the cob, OR 1 1/2 cups (thawed) frozen corn

1. In a large pot, heat the olive oil over medium heat. Add the onion, carrots, celery, bell pepper, and garlic. Cover and cook, stirring occasionally until softened, about 7 minutes.

2. Add the chili powder, cumin, oregano, bay leaves, sea salt and cayenne pepper, and stir for 30 seconds. Stir in the beans, tomato sauce, tomatoes, veggie broth, raisins and cashews. Cook, partially covered, until thickened, about 20 minutes.

3. Stir in the corn and cook for 5 minutes, or until heated through.

4. Remove the bay leaves and serve immediately.

Serves: 8

Per Serving: 407 Calories; 13g Fat (27.3% calories from fat); 17g Protein; 63g Carbohydrate; 17g Dietary Fiber; 0mg Cholesterol; 438mg Sodium.

• 4 large russet potatoes, scrubbed
• 1 medium onion, chopped
• 1 teaspoon extra-virgin olive oil
• 4 cloves garlic, minced
• 2 Tablespoons sunflower seeds
• 1 cup mushrooms, sliced
• 2 cups broccoli florets
• 2 teaspoons sea salt
• 1/2 teaspoon black pepper
• 1/4 cup fresh basil, chopped
• 1/4 cup scallions, chopped
• 1 teaspoon paprika

1. Preheat oven to 400F.

2. Prick each potato with a fork a few times and bake for 1 hour, or until they give when squeezed. Turn oven to 350F.

3. While potatoes are baking, saute onions in olive oil until translucent. Add garlic, sunflower seeds, and mushrooms and saute 5 minutes. Add broccoli, cover and steam 1 minute.

4. When potatoes are cool enough to handle, cut in half lengthwise and scoop out inner flesh, leaving about 1/2" of skin all around.

5. In a large mixing bowl, mash potato innards with a fork. Add sauteed vegetables, salt, pepper, and basil. Mix well and adjust seasonings to taste.

6. Spoon filling into potato skins, and pack firmly to form a rounded top.

7. Serve topped with scallions and dash of paprika.

8. (Optional): For twice-baked potatoes, place in oven-proof baking dish and cook at 350F for 15-20 minutes or until warmed throughout.

Serves: 4

Variations:

• Use sweet potatoes instead. Use the Sweet Potato Vegan Flavor Matches to guide your flavoring selections.

Per Serving: 130 Calories; 4g Fat (24.3% calories from fat); 5g Protein; 21g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 1084mg Sodium.

• 1/2 tablespoon extra-virgin olive oil
• 3/4 cup fresh corn kernels or frozen, thawed
• 6 mushrooms, finely chopped
• 2 scallions, finely chopped
• 1/2 red bell pepper, finely chopped
• 1 clove garlic, finely chopped
• 1 teaspoon cumin
• Dash cayenne pepper
• 1/2 cup chopped fresh spinach
• 1 carrot, peeled and grated
• 1 small potato, peeled and grated
• 1 flax egg (Whiz 1/3 cup flax seeds in a blender until ground, slowly add 1 cup water, blend until of "eggy" quality -- 3 Tablespoons equals one flax egg**)
• Sea salt and freshly ground black pepper, to taste
• 1/2 cup fresh bread crumbs

1. In a large skillet heat 1 tablespoon oil over medium high heat. Stir in corn, mushrooms, scallions, and bell pepper. Cook for 3-4 minutes. Add garlic, cumin and cayenne and cook for 30 seconds. Remove from heat and stir in spinach. Add carrot and potato and stir to combine. Add flax egg and season with salt and pepper.

2. Stir in enough bread crumbs so that the mixture holds together. Shape mixture into 4 disks and place on a plate.

3. Chill for 1 hour.

4. Lightly oil a non-stick skillet and cook veggie burgers until golden on each side.

Serves: 4

** Note: Rinse blender immediately after using or you'll be stuck with a very hard-to-clean mess. Refrigerate unused flax eggs and use within 4 days for best results.

Per Serving: 168 Calories; 7g Fat (35.4% calories from fat); 6g Protein; 23g Carbohydrate; 7g Dietary Fiber; trace Cholesterol; 54mg Sodium.

• 2 Tablespoons extra-virgin olive oil
• 1 green bell pepper, diced
• 2 onions, sliced
• 2 garlic cloves, diced
• 1 zucchini, sliced thin
• 2 cups tomato sauce
• 1 Tablespoon Bragg's Liquid Aminos (or tamari)
• 1 teaspoon basil
• Dash cayenne pepper
• 3 potatoes, peeled, sliced and roasted until tender
• 1/2 cup non-dairy cheddar cheese, grated (I like Follow Your Heart)
• 2 Tablespoons nutritional yeast

1. In a large skillet, saute the peppers, onion, garlic and zucchini in oil until tender.

2. Spread 1/2 cup of the tomato sauce in casserole dish.

3. Add remaining tomato sauce, Bragg's, basil and cayenne to saute.

3. Layer 1/2 of the potatoes on top of the tomato sauce in casserole dish, then cover with 1/2 of the cheese and 1/2 of the tomato saute mixture. Layer the second 1/2 of potatoes and the remainder of the cheese. End with tomato saute mixture. Sprinkle with nutritional yeast.

4. Bake at 350 degrees for 30 minutes.

Serves: 4

Per Serving: 303 Calories; 15g Fat (38.5% calories from fat); 9g Protein; 46g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 918mg Sodium.