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Old 10-28-2005, 01:40 PM   #1
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Arrow Vegan Recipes

Pumpkin Pie Bread
16 Servings

*Originally posted by 3fc member TobeyToe

If you like pumpkin pie, you will love this bread. It is fat free and free of any animal product butcomes out very moist. Also as you can see from the nutrional breakdown, it is a great source of
vitamin A.

If you are having it as a snack or dessert, cut the loaf into 16 pieces for about 80 calories/slice. However, if you have it as a meal (i.e. breakfast with a glass of skim milk) cut into 8 pieces. It is a filling 160 calories.

Enjoy
Tobey
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Pumpkin Pie Bread
16 Servings

1 3/4 cups whole wheat flour
1/2 cup sugar
1 1/2 teaspoons pumpkin pie spice
1 teaspoon baking soda
1 teaspoon baking powder
1 cup canned pumpkin
1/2 cup unsweetened apple juice

Combine the flour, sugar, pumpkin pie spice, baking soda and baking powder, and stir to mix well. Add the pumpkin and apple juice, and stir until the dry ingredients are moistened.

Coat an 8 x 4 loaf pan with cooking spray. Spread mixture evenly in the pan, and bake at 350F for 40 - 45 minutes, or until a toothpick comes out clean.

Remove bread from oven and let rest for 10 minutes. Invert loaf onto a wire, turn right side up, and cool before slicing and serving.

Amount Per Serving
Calories 83 Calories from Fat 3
Percent Total Calories From:
Fat 3% Protein 10% Carb. 87%

Nutrient Amount per % Daily
Serving Value
Total Fat 0 g 0%
Saturated Fat 0 g 0%
Cholesterol 0 mg 0%
Sodium 75 mg 3%
Total Carbohydrate 18 g 6%
Dietary Fiber 1 g 2%
Sugars 0 g
Protein 2 g

Vitamin A 68% Vitamin C 7% Calcium 0% Iron 4%
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Old 11-14-2005, 02:19 PM   #2
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Vegan Lasagna (From Vegetarian Times)

Tomato Sauce:

2 Tbs. olive oil
1 cup chopped onion
3 cloves garlic, minced
6 oz. can tomato paste
Three (28-oz.) cans peeled plum tomatoes, chopped with juices reserved
1/2 cup chopped fresh basil
1/2 cup chopped fresh parsley
1 1/2 tsp. dried oregano
1/2 tsp. crushed red pepper flakes (optional)
Salt and ground black pepper to taste
Lasagna:
1 Tbs. salt
1 lb. dry uncooked eggless lasagna noodles
2 (16-oz.) packages firm tofu, drained
2 cloves garlic, minced
1/4 cup chopped fresh basil
1/2 cup chopped fresh parsley
Salt and ground black pepper to taste
For the sauce, in large, heavy saucepan, heat oil over medium heat.
Add onion and garlic and cook, stirring frequently, until onion is soft, about 5 minutes.
Add tomato paste and cook, stirring, for 1 minute.
Add tomatoes with juice, basil, parsley, oregano and red pepper flakes. Cover and simmer over low heat about 1 hour.
Season with salt and pepper.
Meanwhile, bring large pot of water to boil.
When water boils, add salt and noodles.
Cook until al dente, about 12 minutes, stirring occasionally.
Drain, rinse with water and drain again.

Preheat oven to 400 degrees.
Crumble tofu into medium bowl.
Add garlic, basil, parsley, salt and pepper.
Stir until well blended.

To assemble, spoon about 1 cup sauce over bottom of 13- by 9-inch baking dish. Add layer of noodles and top with one-third tofu mixture.
Spoon over about 1 1/2 cups sauce and top with another layer of noodles.
Cover with one-third tofu mixture and top with 1 1/2 cups of sauce and another layer of noodles.
Top with remaining tofu mixture and 1 cup sauce.
Cover with foil and bake 30 minutes.
Remove from oven and let stand about 15 minutes before cutting and serving.
Serve with remaining sauce. Makes 12 servings.

Per Serving: 219 Cal.; 13g Prot.; 6g Fat; 27g Carb.; 0 Chol.; 493mg Sod.; 3g Fiber.
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Old 11-19-2005, 01:39 PM   #3
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Chickpea Crunchies

Instructions:
-----------------------------------------------------
Combine the followig in a bowl:

2 cups cooked chickpeas, drained well and blotted dry
1/2 teaspoon each of the following seasonings:
salt (if you used canned beans reduce or eliminate the salt)
freshly ground black pepper
ground cumin
ground coriander
1/4 teaspoon cayenne pepper

1. Preheat oven to 400 degrees F
2. Toss the chickpeas with seasonings and spread on a nonstick baking
sheet and bake for 30-40 minutes or until golden brown and crisp.

Makes about 1 1/4 cups (serves 4)

-----------------------------------------------------
From High-Flavor Low-Fat Vegetarian Cooking by Steven Raichlen
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Old 11-25-2005, 07:11 PM   #4
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"Healthier" Bread Pudding

1/2 a loaf torn brown rice bread
1/2 a loaf torn Ezekiel bread
2 cups vanilla soy milk
1/4 cup sucanat or other sugar
1/4 cup brown rice syrup (you can omit this if you don't have it)
1 tsp. cinnamon
1/3 cup chopped pecans (any nut will work)
1/2 cup oat bran fiber
1/4 cup almond meal (ground almonds; omit if you want and add 2 T more oat bran fiber)

Combine and bake at 350 for 30-45 minutes. While not the lowest in calories, this is a reduced calorie and fat dish, high in fiber and with a nice amount of protein dish that tastes rich and nourishing...a REAL comfort food!
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Old 11-29-2005, 01:53 PM   #5
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Default Vegan chocolate cupcakes

2 1/2 cups white flour
2/3 cup cocoa powder
2 cups sugar
1/2 teaspoon salt
6 Tablespoons apple sauce
2 1/4 cups water
1 teaspoon vanilla extract
2 tablespoons rice or white vinegar
2 teaspoons baking soda

In large bowl, whisk together dry ingredients. In separate bowl combine liquid ingredients. Stir liquid into dry ingredients until blended.Fill non stick sprayed muffin pans. Bake in preheated 375 F oven for 25 minutes. Remove from pan and place on a rack to cool.

Makes 18 cupcakes.
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Old 01-06-2006, 11:20 AM   #6
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Veggie and Protein-Rich Stew

1 onion, chopped
1 leek, sliced
4+ cloves of garlic, minced
2 carrots, sliced
2 stalks celery, sliced
4+ peices chard, chiffonade and with stems chopped
1 bag fresh baby spinach or 1 bag frozen chopped spinach
2 tomatoes, cut into small chunks (or 1 15 oz. can)
1 cup rinsed, dry lentils (red, green, brown) or split peas
6+ cups vegetable broth
1/2 tsp. black pepper
1-2 tsp. dried Italian seasoning/herbs



In a large pot, dry fry onion and leek for 3 minutes. Add garlic and dry fry for 1 more minute. Add carrot, celery and then tomatoes and continue stirring for 2 minutes. Add chopped chard stems and cook 1 more minute. Add rinsed lentils or split peas and the 6 cups vegetable broth. Bring to a boil, lower heat, cover and simmer for 15 minutes. Remove lid, stir and add in remaining chard, spinach, pepper and Italian spices. Cover and cook until lentils or split peas are tender and done, adding more water or vegetable broth as needed.
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Old 06-28-2006, 05:15 PM   #7
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Default Vegetable Korma Recipe - Vegan



INGREDIENTS:
3 tablespoons vegetable oil, divided
1/3 cup mixed nuts (I used cashews and almonds)
1 medium onion, grated
3 cloves garlic, finely chopped
1 in fresh ginger peeled and finely chopped
1 (8 ounce) can tomato sauce
1 teaspoon cayenne pepper
1/2 teaspoon ground turmeric
2 teaspoons ground coriander
1 teaspoon garam masala
1 cup water
1/2 cup chopped carrots
1/2 cup chopped bell pepper (I used yellow)
1/2 cup chopped fresh green beans
1/2 cup green peas (I used frozen)
1 cup chopped potatoes – parboiled for about 5 min
½ lb soft tofu cubed
1/4 cup soymilk
1/4 cup coconut milk
salt to taste

DIRECTIONS:
1. Heat 1 tablespoon oil in a large skillet over medium heat. Place mixed nuts in the skillet, cook and stir until golden brown, and set aside. Stir onion into the skillet, and cook until tender. Mix in garlic and ginger, and cook 1 minute. Stir in tomato sauce, cayenne pepper (note: if you like it pretty spicy you can go with the full 1 t cayenne, otherwise use your own judgment), turmeric, coriander, and garam masala. Pour in water, and mix in nuts, carrots, green bell pepper, beans, peas, and your partially cooked potatoes. Bring to a boil. Reduce heat to low, and simmer 20 minutes, until potatoes are tender.
2. Heat remaining oil in a separate skillet over medium-high heat, and cook the tofu on all sides, until golden brown. Gently stir into the skillet with the vegetables.
3. Stir soymilk and coconut milk into the skillet. Bring to a boil, and continue cooking 2 to 3 minutes. Season with salt to taste, I found ½ t to be enough salt.

Nutritional info:
Servings Per Recipe: 4
Amount Per Serving
Calories: 383
Total Fat: 24.8g
Sodium: 1190mg
Total Carbs: 33.9g
Dietary Fiber: 6.4g
Protein: 10.2g

This is a wonderful recipe to use for any leftover/extra fresh vegetables you have around. You could easily substitute cauliflower, broccoli, summer squash, etc. for any of the listed vegetables. To reduce the fat a bit, you can use just 1/2 T oil to sauté the nuts and 1 T for the tofu frying, or just use a really good non-stick pan and cooking spray. You can also substitute non/low-fat soy yogurt instead of coconut milk. It’s really yummy, hope you enjoy it if you try it!
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Old 06-28-2006, 05:24 PM   #8
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Default Chana Masala Recipe - Vegan



Chana Masala
Original recipe from Orangette http://orangette.blogspot.com/2006/0...chickpeas.html

1/2 to 1 Tbsp olive oil
1 medium onion, coarsely chopped
2 medium cloves garlic, minced
1 tsp cumin seeds
½ tsp ground coriander
¼ tsp ground ginger
1 tsp garam masala
3 cardamom pods, lightly crushed
1 28-ounce can diced tomatoes
1 tsp salt, or to taste
1 Tbsp cilantro leaves, roughly torn, plus more for garnish
A pinch of cayenne, or to taste
2 15-ounce cans chickpeas, drained and rinsed
1/2 cup plain soy yogurt
lemon wedges, optional

Heat the oil in a large saucepan over medium heat. Add the onion and cook, stirring frequently, until it is deeply caramelized and even charred in some spots. Be patient. The more color, the more full-flavored the final dish will be.

Reduce the heat to low. Add the garlic, stirring, and add a bit more oil if the pan seems dry. Add the cumin seeds, coriander, ginger, garam masala, and cardamom pods, and fry them, stirring constantly, until fragrant and toasty, about 30 seconds. Add ¼ cup water, and stir to scrape up any brown bits from the bottom of the pan. Cook until the water has evaporated away completely. Pour in the juice from can of tomatoes, followed by the tomatoes themselves. Add the salt.

Raise the heat to medium, and bring the pot to a boil. Reduce the heat to low, add the cilantro (I use way more than 1 T leaves, but that’s my personal preference) and cayenne, and simmer the sauce gently, stirring occasionally, until it reduces a bit and begins to thicken. Taste, and adjust the seasoning as necessary. Add the chickpeas, stirring well, and cook over low heat for about five minutes. Add 2 Tbs water, and cook for another five minutes. Add 2 Tbs water, and cook until the water is absorbed, a few minutes more. This process of adding and cooking off water helps to concentrate the sauce’s flavor and makes the chickpeas more tender and toothsome. Taste, and adjust the seasoning as necessary.

Stir in the soy yogurt. Garnish with cilantro and lemon wedges, if desired. Serve.

Yield: About four servings

Nutritional Info: 306 calories, 6 g fat (0.75 g saturated fat), 10.25 g fiber, 11.5 g protein per serving.
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Old 08-06-2006, 11:24 PM   #9
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I thought I would add a link to this sticky post. This site has a ton of vegan recipes for us newbies. fatfreevegan.com
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Old 11-30-2006, 12:22 PM   #10
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Default Hot Cracked Wheat Cereal

Dextrinize 1/2 c cracked wheat by stirring constantly in dry pan over low heat for several minutes or until lightly browned. Then add:

2 c water
8 chopped pitted dates
2-3 tablespoons unsweetened coconut
1/2 teaspoon salt
2 tablespoons sesame seeds (optional)

Bring to boil and simmer 15-20 minutes. Delicious sprinkled with chopped nuts. Each cup serving contains 10 grams of protein.

Yield: 2-3 servings.
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Old 11-30-2006, 12:22 PM   #11
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Default Tofu Scramble


Ingredients:

1 teaspoon olive oil or canola oil
1/4 cup grated carrots
1/4 cup chopped scallions
1/8 teaspoon tumeric
1/2 pound regular tofu, crumbled
1-2 teaspoons nutritional yeast flakes
Salt and pepper to taste
1 tablespoon minced parsley (optional)

Directions:


Saute the carrots, scallions, and tumeric in oil on medium heat for 2 minutes. Add tofu, yeast and seasonings to taste. Stir constantly for 5 minutes or until hot. Stir in the parsley and mix well. Serve at once.

Yield: 2 servings.
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Old 11-30-2006, 12:24 PM   #12
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Default Breakfast in a Glass

Breakfast in a Glass

1 cup orange juice
1 frozen banana
1/2 cup tofu, crumbled
1/2 teaspoon vanilla extract
1/2 to 1 cup Rice Dream beverage or other milk substitute of your choice.

Put all ingredients in a blender. Process until smooth. Serve at once.
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The trick is, knowing how to tip ourselves over
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Old 11-30-2006, 12:25 PM   #13
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Default "Meat" Balls

1 cup grated raw potatoes
2 teaspoons soy flour
1 cup chopped onions
1/2 teaspoon sage
1 cup whole wheat bread crumbs
1 cup ground walnuts
1/2 teaspoon salt



Mix thoroughly using hands. Form into balls the size of walnuts. Put into baking dish. Bake for 20 to 30 minutes at 350. Can be used in spaghetti or covered with gravy or just plain.
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Old 11-30-2006, 12:34 PM   #14
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Default Chang Saag Aloo

Ingredients:

2 medium-sized uncooked potatoes,peeled and chopped into 1" cubes
2 cups cooked chickpeas or one 19oz can
1 large onion, minced
4 cloves garlic, minced
1 can (398mL) coconut milk
1 large bunch of fresh spinach, washed, dried, and chopped into thin strips (can use bagged spinach)
1 large ripe tomato, chopped
2 tbsp oil
2 tbsp curry powder
1 tsp cayenne pepper
salt to taste

Directions:

In a large heavy pot, heat the oil over medium. Add the chopped potatoes, onions, garlic, and all the spices, and saute until the onions are clear.

Add the cooked chickpeas and the can of coconut milk.

Reduce heat to medium low and simmer for 25 minutes, or until the potatoes are tender.

Stir in the chopped spinach and tomatoes and cook until the spinach has wilted. Serve over basmati or jasmin rice.

Serves 4
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Old 08-03-2007, 02:50 PM   #15
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Thumbs up Vegan Mac n' "Cheese"

I just had to share this recipe, it's so yummy! Compared to the mac n' cheese from a box this is loads better, both in taste and nutrition. I use whole wheat pasta (I like penne or spirals), Earth Balance for the margarine, spelt flour instead of unbleached white, and usually quite a bit more than 1/4 cup of whatever veggie I'm mixing in. Broccoli is what I usually use, but anything that goes well with cheesey stuff would do. I also add Boca ground burger crumbles sometimes. For seasoning I usually use fresh ground black pepper, paprika, ceyenne, and a squirt of dijon mustard.

My omni fiance keeps asking "honey, are you sure there's no cheese in this?" I think he likes it even more than I do.



Get Sconed's Adapted Version of the New Farm Macacorni and Cheez

Ingredients:

-1.5 cups UNcooked pasta (ie elbows, penne, spirals, I prefer tubed pasta with lines myself)
-2 tablespoons non-hydrogenated margarine
-1/4 cup unbleached flour
-1 3/4 cups water (to boil)
-3/4 tsp. sea salt
-dash of freshly ground black pepper
-1 tbsp. shoyu or soy sauce (thanks michelle for turning me onto shoyu!)
-1-2 teaspoons of minced garlic, or 3/4 tsp. garlic powder
-pinch of turmeric
-1 tablespoon canola oil
-1/2 cup nutritional yeast
-1/2 tsp. paprika
-1/2 cup breadcrumbs (herbed, optional altogether)
-1/4 cup green beans or chopped spinach (optional)

1. Preheat your oven to 350F. Boil and drain the noodles. You know how to do this. Toss with a teeny weeny bit of oil or margarine, if desired, to stop sticking. Save 1.5 cups of this water to add to the sauce, or put more water on to boil.

2. Melt the margarine in a saucepan over medium heat. Add the crushed garlic and cook for 2 minutes, if using.

3. Beat in the flour with a whisk, making a roux. Stir for one minute. Lower the heat if it bubbles too much.

4. Stir in the hot water, sea salt, shoyu or soy sauce, garlic powder if using, turmeric, pepper and any other spices you want (paprika, onion powder, chili powder, whatever).

5. Stir for another minute until the sauce starts to thicken. Whisk in the oil and the nutritional yeast.

6. Add at least half of the sauce to your cooked noodles and veggies, if using, in a lightly oiled casserle dish (I use a round 8''). Top with the rest of the sauce, the breadcrumbs, and/or paprika, if using and bake for 15-20 minutes, until lightly browned, with or without breadcrumbs. Broil for approximately 5 minutes, and remove from oven.

7. Cool for about 7 minutes, and dig in.

*Double if feeding more, or you want a great bunch of leftovers.
*Also optional: add a spoonful of tahini and or/mustard for a tangier taste. (ala white cheddar style from brainstorming on the ppk)
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Last edited by shananigans : 08-03-2007 at 03:02 PM.
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