Recipes

This page provides basic information about plant-based nutrition, common plant-based substitutes for animal products, and easy crowd-pleasing recipes to get you started.

Meatout Menu - A simple breakfast, lunch & dinner meal plan

Breakfast:

Egg and dairy free frozen waffles (toasted)
and/or
Cereal in soy milk, rice milk, oat milk or almond milk
and/or
Several oranges, apples, pears, kiwis, or other fresh fruit
or
Apple Cinnamon Pancakes
or
Low Fat Granola

Lunch:

Veggie burger(s)
and/or
Salad with spinach, romaine lettuce, sprouts, red bell peppers, tomatoes, chopped nuts, other tasty fresh ingredients
or
Veggie Burger Mix
and/or
Baked Sweet Potato Fries
and/or
Confetti Couscous Salad

Dinner:

Pasta w/ meatless pasta sauce (add veggie "ground beef" to sauce if desired)
Garlic bread w/ soy margarine
and/or
A tasty salad
and/or
Bread Stuffed Red Peppers
and/or
Garlic-Lovers Green Beans

Dessert:

Fresh fruit
and/or
Apple Crisp
and/or
"Classic" Chocolate Chip Cookies

Sample Recipes

The following recipes are tried and true favorites among vegetarians. They are used to demonstrate the joy and simplicity of plant-based eating.
Please see Ingredients & Substitutes for meat, dairy and egg substitutes.

Apple Cinnamon Pancakes

(vegweb.org)

1 cup unbleached all-purpose flour
1 tbsp vegan sugar
2 tbsp baking powder
1/8 tbsp salt
1 cup vanilla soymilk
2 tbsp vegetable or olive oil
1 tbsp ground cinnamon
3 tbsp apple sauce
1/2 tsp pure vanilla extract

Combine the flour, vegan sugar, baking powder, salt, and vanilla soy milk in a bowl and mix thoroughly. Mix in the ground cinnamon, apple sauce, and pur vanilla extract until smooth.

Pour about 1/2 cup (if you like big thick pancakes) on to hot, oiled griddle. In about 2 minutes bubbles will appear on the upper surface of the pancake, flip the pancake with spatula. Cook for another 2 minutes.

Tastes great served with maple or fruit syrup.

Serves: 4-6 pancakes

Low Fat Granola

(vegweb.org)

1 1/2 cups dried fruit (raisins, dried cranberries, etc.)
3 cups rolled oats
1 cup sweetened wheat or corn flakes
1/2 cup toasted wheat germ
1/2 cup chopped almonds (optional)
1 tsp ground cinnamon
1/2 tsp grated nutmeg
1/2 tsp salt
1/2 cup thawed apple juice concentrate
1/2 cup vegan maple syrup
1 tsp vanilla extract

Preheat oven to 300 degrees. Coat 2 baking sheets with vegetable oil cooking spray and set aside. Place oats in a colander, and dampen with cold water. Transfer to a mixing bowl. Add cereal flakes, wheat germ, almonds,cinnamon,nutmeg and salt.

In small bowl, combine juice, syrup and vanilla. Pour over oat mixture and stir until evenly coated. Spread granola mixture in prepared pans. Bake until golden brown, about 30 to 35 minutes, turning every ten minutes so that it browns evenly. Stir in fruit and bake 5 minutes more. Let cool, and store in airtight container until ready to use.

This recipe works well with dried cranberries, and is great in the morning with soymilk, as a cereal. You can also pack this granola with the kids for a snack ( or lunch ), or put in plastic bags and store in the car, or you're purse.

Serves: 6

Veggie Burger Mix

(www.fatfree.com)

1/2 cup dry chickpeas
1/2 cup dry soybeans
1/2 cup dry lentils
1/2 cup yellow split peas
1/2 cup brown rice
1/2 cup rolled oats
1/4 cup whole wheat bread crumbs
1/4 cup cornmeal
1-1/2 tbsp baking soda
seasonings of your choice (see note)

Put the ingredients 1-2 at a time in a blender, and turn the blender on. When everything is in powdered form, combine in a tupperware container and store in the fridge. Makes 4 cups of mix.

To make burgers, combine 1 cup burger mix and 2/3 cup HOT liquid (see note 2) and let sit for 15 minutes. On a plate, form into 3 thin patties. Use a spatula to move patties onto a nonstick-sprayed skillet and cook on both sides until lightly browned. Serve with your favorite burger fixins.

Note - Seasonings: You can use the herbs and/or spices of your choice, or consider using a dry soup mix run through the blender. Also, try a dry fat free salad dressing mix or a veggie boullion cube run through the blender. Other suggestions: onion powder, garlic powder, lemon pepper, basil, etc.

Note - Liquids: Try 1/3 cup water and 1/3 cup barbeque sauce - combine in bowl and nuke until hot , add to dry mix (note that burgers made with barbeque sauce will brown more quickly, so watch them!). Or try half water, half tomato juice, or half water and half white wine or marsala. Try to make sure that your liquids and seasonings have compatible flavors.

Baked Sweet Potato Fries

(www.veganchef.com)

2 lbs sweet potatoes, peeled
2-4 tbsp toasted sesame oil
2 tsp ground cumin
2 tsp chili powder
1 tsp paprika
1 tsp salt

Lightly oil (or spray with oil) two non-stick cookie sheets and set aside. Cut the peeled sweet potatoes into "french fries" or pieces 1/2-inch wide and 3-4-inches long. Transfer the cut sweet potato fries to the prepared cookie sheets, dividing them evenly between the two sheets, and spread them to a single layer.

For each cookie sheet: drizzle the sweet potatoes with 1-2 tbsp toasted sesame oil, then sprinkle with 1 tsp ground cumin, 1 tsp chili powder, 1/2 tsp paprika, and 1/2 tsp salt (or to taste). Bake at 375 degrees for 20 minutes.

Remove the cookie sheets from the oven, stir the sweet potatoes, and spread to a single layer again. Switch the placement of the cookie sheets on the racks of the oven and bake the sweet potatoes an additional 20-25 minutes, or until lightly browned and crisp. Transfer to a large platter for service.

Serves 6-8

Confetti Couscous Salad

(Original recipe by Lucy Goodrum)

1 box plain couscous
1 package smoked or marinated tofu (any flavor), cubed
1 chopped red, yellow or orange pepper
1/2 cup sliced green olives
1/2 cup sliced cherry tomatoes
1 cup cooked beans (black eyed peas or chick peas are best)
1/2 cup corn (defrosted if frozen)
1/4 cup chopped sweet or red onion
1/4 chopped fresh cilantro

Dressing:
1/2 cup balsamic vinegar
1/4 cup soy sauce
1/4 cup olive oil
1 clove garlic, minced
1/2 tsp salt
Freshly ground pepper to taste
Dash of Tabasco or other hot sauce

Prepare couscous according to box instructions. Stir all ingredients, except dressing, into couscous in large bowl. Whisk dressing ingredients together in small bowl and add to couscous mixture.

Bread Stuffed Red Peppers

(www.tastyandmeatless.com)

red bell peppers
1 loaf stale bread or packaged stuffing cubes
1 can vegetable broth
4 cloves garlic
1 tbsp fresh basil, chopped
1 tbsp fresh parsley, chopped
1 small sweet onion, chopped
1/2 cup Kalamata olives, sliced
1/4 cup sun dried tomatoes
1/4 cup oil from the sun dried tomatoes
Black pepper, to taste
2 tablespoons olive oil

To make the stuffing, cut the stale bread in to cubes or use a packaged bread stuffing mix. Pour 3/4 of the can of vegetable broth over the bread cubes and blend with your fingers. Make sure the broth soaks into the bread. Add the garlic, fresh basil, parsley, and the sweet onion and mix well. Next, add the olives, the sun-dried tomatoes, and the oil from the sun-dried tomatoes. Blend everything together and let the oil soak in to the bread cubes. Season with black pepper.

Stand the red peppers up on a cutting board and slice them in half, lengthwise, from the core to the bottom. Remove the core, white rib on the sides, and the seeds. Stuff each half of a red pepper with a handful of stuffing and place into a baking dish. Drizzle a little olive oil over the tops of the stuffed peppers to keep them from drying out. Bake at *350 for 30 minutes, until the flesh of the peppers gets soft and the skin crinkles.

Garlic-Lovers Green Beans

(www.pcrm.org/health/recipes)

1 pound green beans
2 tsp toasted sesame oil
8 garlic cloves, finely minced
2 tbsp seasoned rice vinegar
2 tbsp soy sauce
1/4 tsp dried red pepper flakes (optional)

Rinse the green beans, trim the ends, and break into 1-inch pieces. Steam over boiling water until tender, 7 to 10 minutes. Heat the oil in a non-stick skillet and sauté the garlic for 3 minutes. Stir in the vinegar, soy sauce, and red pepper flakes, then add the cooked beans. Cook 1 minute then transfer to a serving dish.

Serves 4 to 6

Apple Crisp

(www.pcrm.org/health/recipes)

4 large tart apples
3/4 cup sugar or other sweetener
1/2 cup flour
1 tsp cinnamon
1-1/2 cups rolled oats
1/3 cup Spectrum Naturals Spread or soy margarine

Preheat the oven to 350°F.

Peel the apples, if desired, then core and slice them thinly. Toss with 1/2-cup sugar, 1 tbsp flour, and cinnamon. Spread evenly in a 9- x 13-inch baking dish.

Mix the rolled oats with the remaining flour and sugar. Add the Spectrum Naturals Spread (or soy margarine) and work the mixture until it is uniformly crumbly. Sprinkle evenly over the fruit.

Bake for 45 minutes, until lightly browned. Let stand 10 minutes before serving.

Serves 10

"Classic" Chocolate Chip Cookies

(Adapted from Joy of Cooking)

1 cup plus 2 Tbs all-purpose flour
1/2 tsp baking soda
8 tbsp (1 stick) vegan margarine (Willow Run brand works best.)
1/2 Cup sugar
1/2 cup packed light brown sugar
1 replacement egg (use Ener-G egg replacer)
1/4 tsp salt
1-1/2 tsp vanilla
1 cup semisweet chocolate chips

Position rack in center of oven. Preheat to 375 degrees. Grease cookie sheets.

Whisk together flour and baking soda. In a separate bowl, beat on medium speed or blend in food processor the margarine and sugar until fluffy. Add to margarine mixture and beat or blend until well combined the egg replacer, salt and vanilla. Stir the flour mixture into the margarine mixture until well blended and smooth. Stir in chocolate chips.

Drop dough by heaping measuring teaspoonful onto the sheets, spacing about 2 inches apart. Bake, one sheet at a time, until cookies are just slightly colored on top and rimmed with brown at edges, 8 to 10 minutes; rotate the sheet halfway through for even browning. Remove sheet to a rack and let stand until cookies firm slightly, about 2 minutes. Transfer cookies to racks to cool.

Celebrity Recipes

Sir Paul McCartney’s “Ob-La-Di” Enchiladas

(borrowed from PETA's Celebrity Cookbook)

For the Sauce:
1 cup tomato sauce
1 cup water
1 large onion, chopped
2 garlic cloves, minced
1 tsp. chili powder
1/2 tsp. ground cumin
1/2 tsp. oregano
2 Tbs. cornstarch dissolved in 4 Tbsp. water

For the Filling:
1 lb. firm tofu, drained and mashed
1 onion, chopped
1/2 tsp. chili powder
1/4 tsp. cumin
1/4 tsp. garlic powder, or 1 tsp. minced fresh garlic
1/4 tsp. black pepper
1 1/3 cups picante sauce
3 cups steamed spinach

12 tortillas

Pre-heat the oven to 350°F. Place all the sauce ingredients, except for the cornstarch, in a small pot and cook over low heat, covered, for 20 minutes. Stir in the cornstarch and cook until the sauce thickens.
In the meantime, prepare the filling: Mix the tofu, onion, chili powder, cumin, garlic, pepper, and picante sauce. Put some of the spinach in the middle of each tortilla, then add 3 to 4 heaping teaspoonfuls of the tofu mixture, and roll up the tortillas. Top with vegan sour cream, such as non-dairy Tofutti Sour Supreme, or make your own with the recipe below. Lay the enchiladas in a baking dish, cover with sauce, and bake for 20 to 25 minutes.

Alicia Silverstone’s Steamy, Creamy Artichoke Dip
(borrowed from PETA's Celebrity Cookbook)

2 8.5-oz. cans of quartered artichokes
1 cup vegan mayonnaise (such as Veganaise)
1 cup soy parmesan “cheese”
1 tsp. paprika
Garlic powder, to taste

Preheat oven to 350°F. Drain the liquid from the artichokes, mash, and combine with other ingredients. Scoop into a casserole dish and bake for a 1/2 hour. Sprinkle paprika on top before serving. Serve with chips, toasted and cut pita bread, or sliced fresh vegetables.

K.D. Lang's Indonesian Salad w/ Spicy Peanut Dressing

For the Salad:
3 Tbs. vegetable oil
salt (to taste)
1 lb. firm tofu, patted dry and cut into ¼-inch cubes
2 small potatoes, boiled and cut into bite-sized wedges
½ lb. Fresh spinach, cleaned, steamed, and chopped
½ head green cabbage, shredded and lightly steamed
½ lb mun bean sprouts, washed throughly

For the Dressing:
4 cloves garlic
¼ cup roasted peanuts
5 Tbs. soy sauce
3 Tbs. lime juice or lemon juice
4 tsp. brown sugar
¼ tsp. cayenne pepper
2 Tbs. water

Heat the oil and salt in a medium frying pan over medium heat. Add the tofu in small batches and saute until lightly browned on both sides, about 5 minutes. Remove with a slotted spoon and drain on a paper towel. Arrange the tofu, potatoes, spinach, and cabbage on six separate plates. Prepare the dressing by placing all of the dressing ingredients in a blender and blending until smooth. If the dressing seems too thick, add another teaspoonful of water. Top the tofu and vegetables with the bean sprouts and dressing, and serve immediately.

Plant-Based Diets Defined

There are several types of vegetarians (listed below). Distinctions aside, vegetarians build their diet around four basic food groups: fruits, vegetables, whole grains, and legumes (beans, peas,etc.).

The tremendous benefits of a plant-based diet are easier than even to obtain. Today, it is possible to find delicious and nutritious plant-based alternatives to common meat, dairy and egg products in almost any supermarket.

Lacto-Ovo Vegetarians:
People who do not consume meat of any kind (beef, pork, poultry, fish or any other type of animal or animal byproduct). Dairy products, eggs or honey may be consumed.

Lacto Vegetarians:
People who do not consume meat of any kind or eggs. Dairy products or honey may be consumed.

Vegans:
People who do not consume any animal products, and who avoid the use of any products made of animals or which cause animal suffering (fur, leather, wool, silk, etc.).

Ingredients & Substitutes

You will find many of the following foods at your favorite supermarket; others are commonly available at natural food stores.

Meals are easily made meatless by substituting these ingredients.

Meat Substitutes:

• Seitan
  Made from a wheat protein called gluten. It has a chewy texture and mild flavor.
• Soy 'beef' crumbles and 'meatballs'
  Great in casseroles, sloppy joes, pasta, and tacos.
• Soy 'pepperoni', 'sausage' and 'bacon'
  Great on pizza, BLTs, and crackers.
• Tempeh
  Made from fermented soy beans. It has a saltier, bolder flavor than tofu and is higher in protein. Tempeh is great marinated and grilled or sautéed.
• Texturized Vegetable Protein (TVP)
  Excellent source of protein, iron, calcium, zinc, and fiber. Sold as a dried product.
• Tofu
  Made from soy milk. It absorbs flavors well, can have firm or smooth texture. Tofu is extremely versatile and is an excellent source of protein, calcium, and other vitamins and minerals.
• Veggie burgers
  Made from soy, grains, and/or vegetables. Try Gardenburger's new vegan veggie burgers.

Dairy Substitutes:

• Vegenaise & Nayonaise
  Mayonnaise alternatives.
• Almond Milk
  Milk alternative made from almonds.
• Rice Milk
  Made from rice and available in a wide variety of flavors.
• Soy Milk:
  Made from soy beans and available in a wide variety of flavors.
• Soy Butter
  Butter alternative.
• Soy Cheese
  Cholesterol-free cheese alternative.
• Soy Cream Cheese
  Cholesterol-free cream cheese alternative. Tofutti brand 'Better Than Cream Cheese' is best.
• Soy Sour Cream
  Cholesterol-free.

Egg Substitutes:

• Egg Replacer
  Tapioca-based powder that functions like eggs in baked goods. Ener-G brand is best.
  

Recipe Links

Vegan Chef
All-Creatures
Tasty and Meatless
VegWeb
Recipes from Around The World
Fat Free Vegetarian Recipes
Soul Food Recipes
Jewish Recipes
VegSource Best of the Net Recipes
VRG Recipes for Preschoolers

Thank you for learning more about plant-based cooking!