These Tasty Vegan Entree Recipes Are Perfect for Lunch or Dinner

Because let's face it, your everyday meals should be made up of quick and healthy ingredients like rice, beans, veggies, nuts, seeds, and other foods that can be smooshed together easily.

But there are times when you want a vegetarian entree that can hold its own as it takes center stage. And this page is devoted to showing you just that.

Some of the recipes you'll find below are main entrees I grew up with which have been "veganized" because I simply couldn't bear the thought of living the rest of my life without them, some are created from scratch, and still others are from some of my fave cookbooks.

So many recipes, so little time. (Sigh.)

As you may have noticed, some websites offer ZOUNDS of recipes, whether they're keepers or duds. But I realize you only have "so much" time to play. You want to make the best of the best. And there is not much that is worse than spending the time and money creating a recipe that turns out to SUCK.

That's why I'm only including recipes which have been tried, tested and approved by a very picky panel; namely, myself, my beautiful hubby Jeff, our friends and family, my Personal Chef clients, and a swarm of chefs over at (the former) Personal Chef Network. ;O)

I wish you a delicious foodie experience, from my kitchen to yours.

Happy cooking!

p.s. If there's a recipe you'd like to see, please drop me a request through the Contact Page. Thanks!

p.s.s. If you want to learn to create your own vegan entree from scratch, be sure to learn the building blocks first. Visit my Top 10 Nutrition Tips and Cooking Guide to learn more.

• 8 ounces tempeh, cut in half
• 1 bay leaf
• 1 cup + 1/4 cup veggie broth (divided)
• 2 cups cooked brown rice
• 2 tablespoons organic Tamari soy sauce
• 1 teaspoon marjoram
• 1 teaspoon thyme
• 1/2 teaspoon sage
• 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 1 cup veggie stock, tempeh, and bay leaf. 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 Tamari, marjoram, thyme, and sage.

5. Place a skillet over medium-high heat with 1/4 cup vegetable broth. When pan is hot, add onion, celery and garlic, and sauté for 10 minutes. Feel free to add more veggie broth or water to the pan as needed to fully cook these ingredients. 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 luscious brown gravy.

Serves: 6

Per Serving: 297 Calories; 18g Fat (51.6% calories from fat); 10g Protein; 27g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 202mg Sodium.

Variations:

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

Filling:

• 1/4 cup vegetable broth
• 4 cups broccoli florets
• 2 small red onions, thinly sliced
• 4 teaspoons red pepper flakes (dried)
• 4 cloves garlic, minced, divided
• 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 - their blocks are non-GMO and their shreds are organic)*, optional

Sauce:

• 1 teaspoon olive oil
• 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. To make the filling: Place a saute pan over medium-high heat with 1/4 cup veggie broth. When the broth 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. Feel free to add more water or veggie broth to the pan as needed to fully cook these ingredients. Remove from heat and add the tofu ricotta and mozzarella, stirring to evenly distribute.

3. To make the sauce: While broccoli and onions are caramelizing, prepare the tomato sauce: Place a medium-sized saucepan over medium-high heat with the olive oil and a drop of water (to keep the heat of the oil down). 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.

• 2 cups Vegan Mushroom Soup (Imagine makes a good one)
• 3 cups (1 package) frozen broccoli, chopped and steamed for 10 minutes (can also use fresh broccoli)
• 2 pounds Chicken-Flavored Seitan (or original flavored seitan), sliced. Note: This is the weight after liquid is drained -- about 2 packages worth of seitan
• 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), grated*
• 1/2 cup Organic Crispy Onions (like Pasco brand)

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

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

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

Serves: 6

Per Serving: 563 Calories; 34g Fat (52.5% calories from fat); 35g Protein; 33g Carbohydrate; 8g Dietary Fiber; 1mg Cholesterol; 1228mg Sodium

• 1/2 medium green pepper, sliced into strips
• 1/2 medium onion, sliced into strips
• 8 ounces seitan, thinly sliced
• 1/2 cup non-dairy mozzarella or cheddar cheese (or both), sliced or grated (I like Follow Your Heart brand but Daiya would work well too), optional

Vegan Jus

• 2 cups vegetable stock
• 1-2 teaspoons vegetarian Worcestershire sauce
• 1 teaspoon thyme
• 1 teaspoon rosemary
• Freshly ground black pepper

1. Heat a large non-stick frying pan over medium heat. Add green pepper and onion to the pan and brown, stirring occasionally, until crisp-tender. Add a little water if you'd like to encourage tenderness in the onions and peppers. Push peppers and onion to the side and add seitan slices. Sprinkle generously with freshly ground black pepper and a touch of sea salt. Brown both sides of seitan. Remove from heat and cover until ready to serve.

2. In the meantime, slice each baguette in half, being careful to leave one edge uncut so the baguette stays together once filled. Open baguettes and place face down in a toaster oven or regular oven, or face up on a low-heat grill. Toast the outside of the baguettes until warm and crisp.

3. Make the jus: Place all ingredients in a small pot and heat, whisking occasionally, until hot.

4. Place the baguettes face-up on a serving plate. Add cheese slices (or grated cheese) to the bottom half of each baguette. Cover with seitan slices, followed by the pepper/onion mix. Close baguette.

5. Pour jus in a small bowl and place on plate. Serve with a crisp green leafy salad.

Serves: 2 (Recipe can be doubled...or tripled!)

Per Serving: 353 Calories; 18g Fat (41.2% calories from fat); 45g Protein; 12g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 1955mg Sodium.

• 16 jumbo pasta shells
• 1/4 cup vegetable broth
• 1/3 cup red onion, chopped
• 1/3 cup green bell pepper, chopped
• 1 1/2 cups cooked navy beans, rinsed and drained
• 1 1/2 cups refried black beans
• 1/3 cup sweet corn kernels, organic
• 2 teaspoons chopped green chilies
• 2 slices dairy-free cheddar cheese (or equivalent), shredded*, optional
• Taco seasoning, to taste
• Sea salt and freshly ground black pepper, to taste
• 1/2 cup marinara sauce
• 1/3 cup picante sauce
• 1/3 cup green olives with pimento, chopped

1. Preheat oven to 350 degrees. Cook the pasta shells according to package directions (al dente - do not overcook), rinse with cool water, and set aside.

2. Place a large frying pan over medium-high heat with 1/4 cup veggie broth. Add onion and green pepper, and cook until slightly softened. Lower heat to medium and add white beans, refried beans, corn, green chilies, taco seasoning, cheese slices or shreds, and sea salt and black pepper to taste. Heat, stirring occasionally, until heated throughout and cheese is melted. Feel free to add more water or veggie broth to the pan as needed to fully cook these ingredients.

3. Mix picante and marinara in a small bowl. Spoon a couple Tablespoons over the bottom of an 8 x 11.5 glass baking dish.

4. Stuff each shell with 1 heaping Tablespoon of bean mixture. Create one layer of shells in the bottom of the dish.

5. Top each shell with approximately 1 Tablespoon of picante/marinara sauce mixture (use a light hand here -- you can always add more to each shell). Sprinkle shells with chopped olives.

6. Cover with aluminum foil and cook for 30 minutes or until heated throughout.

Serves: 4-5 (3-4 shells per person)

Per Serving: 388 Calories; 9g Fat (22.0% calories from fat); 15g Protein; 60g Carbohydrate; 11g Dietary Fiber; 0mg Cholesterol; 792mg Sodium.

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 organic Tamari (healthy soy sauce)
• 1 tablespoon black peppercorns, coarsely crushed
• 1 tablespoon caraway seeds
• 2 teaspoons extra virgin olive oil (or 1/4 cup veggie broth)
• 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, Tamari, 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 olive oil (or veggie broth) in a 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. You may have to add more veggie broth (or water) during this process to keep the onions from sticking or burning. Remove pan from heat.

4. Heat pan over medium heat. Using a napkin or paper towel carefully swipe pan with olive oil (or use a non-stick pan without oil) 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 (41.6% calories from fat); 17g Protein; 41g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 920mg Sodium.

• 1 1-lb. tube polenta
• 6 ounces vegetarian breakfast "sausage" (preferably organic or non-GMO)
• 1 (15 oz.) can artichoke hearts, well drained
• 1 cup marinara sauce
• 1 Tablespoon minced garlic
• 1 teaspoon oregano
• 4 ounces non-dairy mozzarella cheese, grated (I like Follow Your Heart - the blocks are non-GMO and the shreds are organic)

1. Slice polenta into 8 (1/2"-thick) slices, and set aside. Slice soy breakfast "sausage" into 8 (1/2"-thick) slices, and set aside.

2. Heat a large non-stick skillet over medium-low heat. Place the polenta slices into the skillet, and brown on one side for about 5 minutes. Flip the slices over, and brown on the second side. Remove from the skillet, and put on serving plates.

3. Next, place the sausage slices into the skillet. Brown on one side for about 2 minutes. Using a spatula, turn the slices over and brown on the second side. Remove from the skillet, and stack sausage slices on top of polenta slices.

4. Put artichoke hearts, marinara sauce, garlic and oregano into the skillet, and cook until heated through, about 5 minutes. Stir in the cheese, and when it begins to melt, spoon over polenta cakes. Serve hot.

Serves: 4

Per Serving: 531 Calories; 9g Fat (15.4% calories from fat); 15g Protein; 100g Carbohydrate; 20g Dietary Fiber; 0mg Cholesterol; 472mg Sodium.

Sauce:

• 2 cups marinara sauce
• 1 heaping Tablespoon peanut butter (chunky is yummy)
• 1 clove garlic, coarsely chopped
• Red chili pepper flakes, to taste
• 1 Tablespoon pure maple syrup
• Cumin, to taste
• Sea salt and freshly ground black pepper, to taste

Filling:

• 1/4 cup vegetable broth
• 1/2 cup chopped red onion
• 1/4 cup leek, sliced
• 1/4 cup red bell pepper, chopped
• 1 Tablespoon jalapeno, minced
• 1/4 cup poblano pepper
• 1 1/2 cups pre-cooked quinoa
• 1/2 pound frozen (defrosted) organic tofu, diced
• 1/8 - 1/4 peanut butter marinara sauce, or to taste
• Organic Tamari (healthy soy sauce), to taste
• Cumin, to taste
• Lime juice, to taste
• Ground allspice, to taste
• Sea salt and freshly ground black pepper, to taste

• 4 flour tortillas
• 1/4 cup pumpkin seeds

1. Preheat oven to 400 degrees F.

2. Make the sauce: In a powerful blender or food processor, blend the Sauce ingredients until completely smooth. Set aside.

3. Make the filling: In a large non-stick pan, heat the veggie broth. Add onion, leek, bell pepper, jalapeno, and poblano, cover, and cook until just tender, stirring occasionally. Feel free to add more veggie broth (or water) to the pan as needed to fully cook these ingredients. Add pre-cooked quinoa, diced tofu, 1/8 - 1/4 cup peanut butter marinara sauce, Tamari, cumin, lime juice, allspice, salt and pepper, and heat until warmed throughout, stirring occasionally.

4. Spread a little of the sauce over the bottom of an 8x11.5" baking dish. Roll filling into tortillas and place in dish. Top with remaining sauce. Sprinkle with pumpkin seeds, and cook (uncovered) for 20 minutes or until heated throughout. Top with dollops of non-dairy sour cream, if desired.

Makes: 4 enchiladas

Per Serving: 669 Calories; 17g Fat (23.0% calories from fat); 25g Protein; 105g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 1022mg Sodium.

Marinade:

• 1/4 cup red wine
• 1/4 cup organic Tamari (healthy soy sauce)
• 1 Tablespoon extra-virgin olive oil
• 1/2 teaspoon black pepper
• 12 ounces tempeh, cut into 2-inch cubes

Chutney:

• 3 cups chopped tomatoes
• 1 medium yellow onion, diced
• 1/2 cup balsamic vinegar
• 1/4 cup coconut nectar or pure maple syrup (or liquid sweetener of choice), or to taste
• 3 cloves garlic, minced
• 1 teaspoon mustard seeds
• 1/4 cup finely chopped fresh rosemary

1. Marinade the tempeh: In a small bowl, whisk together red wine, tamari, olive oil and black pepper. Place tempeh in small bowl and pour marinade over top. Set aside for 1 hour while you prepare the chutney.

2. Make the chutney: In a 2-quart saucepan, combine tomatoes, onions, vinegar, sweetener, garlic and mustard seeds. Bring to a boil, then lower heat and simmer, uncovered for 1 hour, stirring frequently. Stir in rosemary and set aside and keep warm, if desired.

3. Preheat oven to 375 degrees F. With a spatula, remove tempeh from marinade and place on a nonstick baking sheet. Cover loosely with foil and back for 15 minutes. Remove foil and bake an additional 5 minutes.

Serves: 4

Per Serving (excluding unknown items): 257 Calories; 10g Fat (33.5% calories from fat); 20g Protein; 27g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 975mg Sodium.

• 1/4 cup organic Earth Balance
• 1/4 cup unbleached white flour
• 1 cup non-dairy milk
• 1/2 teaspoon salt
• 2 Tablespoons onion, minced
• 1 pound organic tofu, crumbled
• 1/2 teaspoon dry mustard
• 1 teaspoon sea salt
• Dash of cayenne
• 12 to 16 soda crackers, crushed to crumbs
• 1 1/2 teaspoons paprika
• Lemon wedges, tartar sauce (see recipe below) or cocktail sauce, for serving

1. Place a small frying pan over medium-high heat. When the pan is warm, add Earth Balance. When EB is melted, add flour. Let bubble over low heat for 1-2 minutes. Slowly whisk in non-dairy milk and salt. Stir in onion and continue cooking until very thick.

2. In a bowl, combine tofu, dry mustard, sea salt and cayenne. Add the flour/milk mixture to the tofu. Mix well. Chill 3-4 hours.

3. Shape the chilled mixture into cakes about 1/2" thick. Then pat the cakes in a mixture of soda crackers and paprika. Chill the crumb-covered cakes about 1 hour.

4. Place a medium non-stick pan over medium-high heat. When pan is hot, add cakes to the pan. Cook until browned on one side, then turn them gently, browning on the other side. Serve with lemon wedges, tartar sauce or cocktail sauce. Garnish with parsley.

Yield: 10 large cakes.

Per Serving: 210 Calories; 15g Fat (63.8% calories from fat); 8g Protein; 11g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 470mg Sodium.

• 1/4 cup vegetable broth
• 1/2 cup seitan, sliced or finely chopped
• 3 onions, sliced
• 4 green or red bell peppers, sliced
• 2 garlic cloves, diced
• 2 Tablespoons sesame seeds
• 3 Tablespoons organic Tamari (healthy soy sauce)
• 1 teaspoon basil

Place a large frying pan over medium-high heat with 1/4 cup veggie broth. Saute seitan, onions, bell peppers, garlic and sesame seeds until vegetables are soft and sesame seeds are golden brown. Feel free to add more veggie broth (or water) to the pan as needed to fully cook these ingredients. Add Tamari and basil and stir well.

Serves: 3

Variations:

• Place in tortillas for a delectable wrap.

Per Serving: 255 Calories; 11g Fat (34.8% calories from fat); 21g Protein; 24g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 1162mg Sodium.

• 1/4 cup vegetable broth
• 1 cup chopped onion
• 8 oz seitan, cubed
• Sea salt, to taste
• Freshly ground black pepper, LOTS to taste
• 3 cups pre-cooked brown rice
• 1/3 cup pine nuts
• Basil, fresh, chopped
• Squeeze of fresh lemon juice
• Paprika, for garnish

1. Begin by heating a pan with 1/4 cup vegetable broth (or use a littel olive oil, if desired). Add chopped onion, and heat until the onions begin to brown slightly (for added flavor). Add cubed seitan to the onions.

2. Sprinkle with sea salt and LOTS of black pepper. Cook until seitan begins to brown, stirring occasionally. It's okay if the seitan and/or onions stick to the pan a little -- simply scrape pan with a spatula and mix with the onions and seitan. Those little browned pieces really add to the overall flavor. Feel free to add a touch of water to loosen these bits.

3. Next, add pre-cooked rice. (Be sure to experiment with different rices, legumes and grains each time you make a batch of rice; keeps things interesting.)

4. Add pine nuts and the fresh chopped basil. Pour in a little lemon juice to refresh the flavors.

5. Plate your Seitan and Rice, and sprinkle with paprika, a flavor that happens to match perfectly with the meaty taste of seitan.

Serve with a side of beans and a big green salad.

Serves: 2

Variations:

• Substitute extra-firm regular tofu which has been frozen and thawed in the fridge for 48 hours. Freezing tofu first brings out a more meaty texture.

Per Serving: 920 Calories; 17g Fat (15.7% calories from fat); 59g Protein; 141g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 610mg Sodium

• 1/4 cup vegetable broth
• 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 chilies
• 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. Place a large non-stick skillet over medium heat with 1/4 cup veggie broth. Add next 8 ingredients. Saute 5 minutes, or until tender. Feel free to add more veggie broth (or water) to the pan as needed to fully cook these ingredients. 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.

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

• 8 ounces tempeh, cut into thin 1" squares
• 1 cup + 1/4 cup vegetable stock (divided)
• 1 Tablespoon organic Tamari (healthy soy sauce)
• 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 coconut nectar or pure maple syrup (or liquid sweetener of choice)
• 2 Tablespoons organic Tamari (healthy soy sauce)
• 2 Tablespoons arrowroot
• 1/4 cup cider vinegar

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

2. Place a skillet over medium-high heat with a little swipe of oil (or use a non-stick pan with no oil). Fry 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 sweetener, Tamari, 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.

This recipe uses no measurements because it is meant to be COMPLETELY flexible. Follow the basic directions below, and add the amount of whole grains, beans, and other flavorings that works for the number of Tortilla Bowls you want to make.

• Whole grain tortillas

Filling, all to taste:

• 1/4 cup water (or more if needed)
• Pre-cooked brown rice (or your favorite whole grain)
• Pre-cooked Great Northern Beans (or use your favorite, such as pinto, black, or kidney beans)
• Organic Tamari (healthy soy sauce)
• Nutritional yeast
• Sea salt
• Freshly ground black pepper
• Lemon juice

Toppings:

• Salsa, use your fave (or make Sassy's Salsa Asada)
• Cashew Sour Cream)
• Avocado

1. Place tortilla in a small oven-proof bowl. Place bowl on a cookie sheet. Put it in a 350F oven and cook for 15-20 minutes or until crispy.

2. Remove from oven. Remove tortilla from bowl and set on a cooling rack to cool completely -- this ensures the bottom of the Tortilla Bowl will stay crisp and not become soggy.

3. Heat a medium pot on the stove over medium heat. Add water, rice, beans. Cover and heat for 5 minutes. Add remaining Filling ingredients and stir. Taste. Adjust seasonings as needed.

4. Plate tortilla bowl and add desired amount of filling. Top with salsa, sour cream, and avocado.

• 1 head broccoli, cut into florets
• 1/2 head cauliflower, cut into florets
• 1 teaspoon organic Earth Balance
• 3 Tablespoons whole-wheat flour
• 1 1/2 cups non-dairy milk
• 2/3 cup veggie broth
• 2 1/2 cups frozen sweet corn, organic
• 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 organic 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 Earth Balance 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 sweet corn, parsley, cheese, mustard, pepper and nutmeg. Gently fold in the cauliflower and broccoli. Spoon into an ovenproof dish.

3. Make the 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.

• 1/4 cup veggie broth
• 3/4 cup fresh corn kernels or frozen, thawed (organic)
• 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. See note below)
• Sea salt and freshly ground black pepper, to taste
• 1/2 cup fresh bread crumbs
• Swipe of olive oil (optional)

1. Place a large skillet over medium-high heat with 1/4 cup veggie broth. When the broth is hot, stir in corn, mushrooms, scallions, and bell pepper. Cook for 3-4 minutes. Add garlic, cumin and cayenne and cook for 30 seconds. Feel free to add more veggie broth (or water) to the pan as needed to fully cook these ingredients. 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. Place a non-stick skillet over medium-high heat. When pan is hot, add a small amount of oil to a napkin and carefully swipe across the pan to lightly cover the bottom (or use a non-stick pan with no oil). 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.