Monthly Archives: February 2012

Tofu Scramble





7 ounces (half a block) extra firm tofu, water pressed out

2 Morning Star Farms soy sausage patties (this is just the brand I get)

2-3 strips each green, red, yellow and orange bell peppers, diced

1/2 medium white onion, diced

1/2 large ripe tomato, diced

1 1/2 tablespoons nutritional yeast flakes

1 tablespoon turmeric

1/2 teaspoon curry powder

1/4 teaspoon paprika

1/4 teaspoon corriander

salt and pepper to taste

Hot Sauce (optional)

Soy cheddar cheese shreds (optional)


Cook frozen sausage patties for 1 1/2 minutes in microwave (or thaw to room temp) and chop coarsely. Chop tofu coarsely. Combine these and the rest of ingredients (except cheese and hot sauce) in a bowl and toss till coated with the yeast flakes and spices. In a med.-high heated frying pan with just enough olive oil to coat the bottom, saute’ till all veggies are tender and tofu and sausage are browned and slightly crisped. Plate and add cheese shreds and hot sauce. Serve with buttered toast.


This serves two and is less than 400 per serving, including toast.


Hearty Vegan Moroccan Stew




1 tablespoon Earth Balance – Natural Buttery Spread – Original
1 medium Purple Onion, rough chopped
2 cups Kale, shredded
5 cups Swanson – Certified Organic Vegetarian Vegetable Broth
2 cups water
1 tablespoon Organic honey ( I know this isn’t “true vegan” but I love honey)
2 cups Baby Carrots cut in chunks
2 large Sweet Potatoes, cubed
4 medium Yukon Gold – Potatoes, cubed
2 cups cooked, drained Chick Peas (Garbanzos)
7-10 Dried Apricots, diced
1 cup dried Lentils (any color)
1 tablespoons tomato paste
1 teaspoon ground Cinnamon
1teaspoon ground Cumin
1 teaspoon freshly grated Ginger
1/2 teaspoon grated Nutmeg
1 teaspoon ground Turmeric
1/4 teaspoon Curry powder
1/2 teaspoon Sweet Paprika
1 1/2 teaspoon Coarse Kosher Salt
1 tablespoon of cornstarch mixed with 1 tablespoon of warm water (optional)

In a small bowl, mix all spices and set aside. In a large dutch oven or soup pot, on medium heat, melt the buttery spread, then add the onion and saute till they are translucent. Add kale and spices and simmer just till kale is wilting a bit. Add the rest of the ingredients (except cornstarch and tablespoon of water), stirring well. Simmer on med.-low heat for about an hour, till potatoes are fork tender.
Optional step: mix cornstarch with water in a small bowl, add to stew and stir well… this will thicken it even further, but it’s not neccessary as the stew will be nice and hearty anyway).
This stew is AMAZINGLY full of flavor, and even meat-eaters cannot get enough of it. It’s filling but only comes out to about 350 calories for a large bowl!
Serves 6 and freezes well.

Sweet Potato and Jalapeno Walnut Samosas


These were my first try at making samosas (my friend Nar introduced me to them and I was sold!)  My friend Carrie likes to call them “tater pillows”!  The combination of the creamy sweet potato, the spicy jalapeno, the rich coconut milk and the crunchy walnuts  will make your mouth very happy!


Won Ton wrappers (I used Nasoya brand) or empanada rounds/discs that have been cut in half (Goya is good)


2 medium sweet potatoes peeled and cut into chunks

1 large jalapeno, minced (you can add more if you like more heat, but one added a good bit of flavor)

1/2 cup coconut milk

2 tablespoons curry powder

1 tablespoon grated fresh ginger

1/2 teaspoon cinnamon

1/4 teaspoon nutmeg

1 teaspoon sweet paprika

1/4 cup walnut broken walnut pieces

Salt to taste

Oil for frying (use a good, light oil such as sunflower oil, sesame oil or something similar)


In a large pot, boil water and add potatoes.  Cook till fork tender.  Drain and let cool (do not rinse with water as the potatoes will absorb it and become mushy).

Mash potatoes after they are cooled.  Add all ingredients except the wrappers and oil (duh!)

For each samosa, lay out a wrapper, place about 1-1 1/2 teaspoon full of the filling on it (the empanada discs will hold a bit more than the won ton wrappers), moisten the edges of the wrapper all the way around with water then fold, pressing with your fingertips or with the tines of a fork to ensure a good closure.  You don’t want your filling smooshing out when you fry them!

Heat your oil (preferably in a deep fryer as the samosas come out better when they can be submerged and float) on med-high heat.  Test the readiness by dropping a pinch of the wrapper into it.  If it sizzles and floats, it’s ready!  Drop your samosas in one by one, and don’t over-crowd them.  You want them to have plenty of room to get golden brown.  Turn each of them a few times, and once they are done (this will only take about a minute really), remove them with a slotted spoon to drain on paper towels.  Continue till all are done.

This amount of filling will make about 24-36 samosas.

In the picture I’ve included, I am showing both my Sweet Potato samosas (the triangles) as well as my Garlicky Yukon Gold with Sweet Peas samosas (the round ones).  I will be working on some dipping sauces to go with them both soon!


*Note*  Using the won ton wrappers WILL NOT be 100% vegan, as they have egg whites in the ingredients.  Ooopsie!  I will search out egg-free wrappers for my next batch!

Vegan Lasagna


A healthier, more nutrient-packed version of a favorite stand-by.  So full of flavor, color and texture, it will be asked for over and over!


1/2 box of lasagna noodles (about 9-10)
16 oz. pkg. frozen spinach, thawed and drained
1 pkg. (16 oz) firm (or extra firm) tofu
2 cups fresh mushrooms, wiped not rinsed, and sliced or chopped
1 can diced tomatoes, completely drained or 1 pound fresh tomatoes, diced
1/4 c. soy or rice milk
2-3 tablespoons minced garlic (more or less as you like it)
Juice from 1/2 lemon (about 2 tblspns)
2 Tblsp Italian seasoning (or 1 tblsp each basil and oregano)
Salt and Pepper to taste
1 Jar of your favorite pasta sauce
2 pkgs (8 oz each) soy mozzerella shreds

Preheat oven to 350 F.
Cook noodles as directed or use no-boil noodles. Set aside.
Squeeze as much water from spinach as possible and set aside.
Place tofu, milk, garlic, lemon juice, Italian seasoning/herbs, salt and pepper in a blender or food processor and blend till smooth.
Transfer to a large bowl and add spinach, mushrooms and tomatoes.. mix well.
Cover the bottom of a 9 x 13 baking dish with a thin layer of pasta sauce, then a layer of noodles (my dish took 3), the tofu mixture, and then soy cheese shreds. Repeat till you get to the top of your dish and end with the layers of noodles (mine made 3 layers) and top with the rest of your sauce and shreds.
Bake for 40-45 minutes till it’s hot and melty.

P.S. I figure you could throw in pretty much any veggie you wanted.. i.e. chopped zuchinni, eggplant, kale, carrots etc..

This made a HUGE pan of lasagna that lasted us 3 days (and to be honest, the flavors just kept getting better each day!), and it reheats great in the microwave.

Sesame Tofu Stir Fry with Spicy Thai Peanut Sauce


This dish is super rich, super spicy and the sauce is out of this world rich and flavorful!  The tofu takes on the delicate flavor of the sesame seeds and the light oil it’s fried in, and the sauce just adds to the yumminess!

For the Thai Peanut sauce

(make at least a few hours ahead, the day before is best though)

1 cup peanut butter (creamy or crunchy.. I used Smuckers Natural creamy)
1 1/2 cups water
2 tablespoons soy sauce
2 teaspoons cayenne pepper
1 tablespoon curry powder (we like it spicy)
1 teaspoon fresh grated ginger
juice from half a lemon

Mix all together and let sit till you’re ready to heat it up

For Tofu and veggies

1 block (for 2 people we just needed half the block) firm or extra firm tofu, drained, dried off and cubed
5 tablespoons of sesame seeds
4 tablespoons corn starch
4 tablespoons of unbleached flour
1/2 teaspoon salt
fresh ground pepper to taste

Mix all dry ingredients and toss cubes in it till well covered.
Fry in about an inch of sesame or peanut oil (they are lighter) till golden brown
Put on papertowels to drain

Pour out most of the remaining oil and toss in any stir fry veggies
(we used some prepared veggies: red pepper strips, carrots, asparagus, broccoli, cauliflower, snow peas and onion, but you can use any type you like)
Stir fry till soft/crunchy

Heat the peanut sauce in a pan till warmed thru… you may need to add just a tad more water if you want it thinner.

Serve tofu, veggies and sauce over jasmine rice or noodles.


This serves 4-6 people if you use the entire block of tofu and an entire bag of stir fry veggies, and comes out to approximately 550-600 calories per serving (including the rice or noodles).

Vegan Taco Explosion Salad


This is a super easy, inexpensive meal that will not only fill you up, but will please even the meat-eaters in the house.  Not to mention, it’s really pretty to look at!


12 white taco shells (I like La Tiara White Corn… they are small and very delicate and crispy)

2 cups black beans (from dried, or canned), drained

1 ripe avacado, peeled, pitted and diced

1 medium white onion, diced

2-3 medium tomatoes, diced

1 can sliced black olives

2 cups shredded Iceberg lettuce

1 cup Cheddar veggie shreds (I like Galaxy Nutritional Foods brand)

1 cup yellow corn (fresh, frozen or canned.. if using frozen, run warm water over it till it’s thawed)

2 teaspoons taco seasoning or 1 tsp. each chili powder and cumin

Salsa verde

Siracha sauce

Vegan sour cream (or silken tofu with a little vinegar added to it)


Heat your taco shells in a 200 degree oven for 10 minutes.  Set aside.

Heat beans in a small pan, adding your spices.  Let simmer for about 10 minutes so the flavors mix well.

Break taco shells into bits on a plate and then layer beans, “cheese” shreds, and as many of the toppings as you like, finishing with the “sour cream”.

This serves 4 people fairly large portions, and comes out to approximately 400 calories per serving (give or take).