SOUPS

BUTTERNUT SQUASH AND CHICKPEA STEW WITH COUSCOUS
Serves 6 2 1 1 ½ Tbs. olive oil medium carrot, diced (¾ cup) small onion, diced (1 cup) red bell pepper, chopped (½ cup) 1 Tbs. whole cumin seeds 1 bay leaf, crumbled 2 16-oz. cans chickpeas, rinsed and drained, divided 1 32-oz. container butternut squash soup, divided 1½ cups couscous 1. Heat oil in saucepan over medium hear. Sauté carrot in oil 3 to 5 minutes, or until softened. Add onion and bell pepper, and Sauté 3 to 5 minutes more, or until soft. Stir in cumin seeds and bay leaf 2. Puree 3/4 cup chickpeas and 3/4 cup butternut squash soup in blender until smooth. Add to carrot mixture along with remaining chickpeas and soup. Simmer 15 to 20 minutes. Season with salt and pepper. 3. Meanwhile, place couscous in heat-proof bowl, and stir in 1½ cups boiling water. Cover, and let stand 3 to 5 minutes or until all liquid is absorbed. Fluff couscous with fork. Divide couscous among 6 shallow bowls. Ladle chickpea stew around couscous in each bowl.

WHITE BEAN AND KALE SOUP
Serves 6 • Vegan 1 Tbs. olive oi1 1 small onion, halved and thinly sliced (1 cup) 3 cups chopped kale 1 small garnet yam, peeled and diced (1 cup) 1 Tbs. smoked sweet paprika, plus more for garnish 1 Tbs. curry powder 1 bay leaf 4 cups low-sodium vegetable broth 2 15.5 oz. cans great Northern beans, drained and rinsed, divided 2 Tbs. red wine vinegar 1. Heat oil in saucepan over medium heat. Add onion, and cook 8 minutes, or until lightly caramelized, stirring often. 2. Add kale, and cook 4 to 5 minutes, or until wilted. Stir in yam, paprika, curry powder, and bay leaf; cook 1 minute more, or until fragrant. 3. Add broth, and bring to a simmer. Reduce heat to mediumlow, and cook 30 minutes, or until kale and yam are tender. Puree 1 cup beans with ¾ cup water in blender or food processor. Add puree and remaining beans to soup. Simmer 10 minutes, then stir in vinegar. Season with salt and pepper. Sprinkle each serving with paprika.

1

Bring In a large soup pot on medium heat. 2 . Add the stock. udon.g. ends removed In a large soup pot on mediumlow heat. sauté the onions and garlic in oil until the onions are translucent. Makes 4-6 servings. chopped 1 medium carrot. and leeks and simmer for an additional 3 minutes. Makes 4-6 servings. Makes 4-6 servings. sliced (white and pale green parts only) cups vegetable stock 180 oz (398-ml) can coconut milk tbsp curry powder tsp turmeric tbsp Braggs HOME-STYLE GREEN PEA SOUP 1 medium onion. chopped leek. cut into cubes 20 snow peas. chopped 4 cops vegetable stock 1 cup dried green split peas 1 tbsp Braggs 3 bay leaves 1 tsp dried oregano ½ tsp cumin 1/8 tsp black pepper 1/8 tsp salt In a large soup pot on medium heat.. Add the cauliflower. Braggs. add vinegar. Brags. sauté the ginger and mushrooms in oil for 1-2 minutes. TANYA’S CURRIED SQUASH SOUP 1 2 3 2 2 1 1 4 1 1 1 1 medium onion. return to pot and reheat. yams. chopped medium potato. Simmer for 25-30 minutes or until peas are cooked. chopped cups yams. curry. tofu. to a boil.SARAH’S HOT AND SOUR GINGER SOUP 3 tbsp ginger. cumin. coconut milk. bay leaves. squash. chopped 1½ tbsp dark sesame oil 4 cups vegetable stock dry rice noodles or noodles of your choice (e. stock. Bring to a boil. Add the stock. oregano. chopped 2 cloves garlic. carrots. potatoes. then reduce heat to medium-low.. buttercup). buckwheat) ½ tsp red pepper flakes 3 tbsp rice vinegar 1 tbsp Braggs 1 lb firm tofu. blend ½ or all of the soup until smooth (be careful when blending hot liquids). peas. chopped cups squash (e. Simmer for 3-5 minutes or until noodles are cooked. then reduce heat to low. stirring often to prevent burning. sauté the onions in oil until translucent. butternut. Let stand covered for 5 minutes before serving. pepper and salt. Turn off heat.g. return to pot and reheat. rice noodles. then reduce heat to medium-low. grated ½ cup shiitake or oyster mushrooms. blend ½ or all of the soup until smooth (be careful when blending hot liquids). and Braggs. Optional: in a blender or food processor. Bring to a boil. Add the potatoes. Simmer for 10-15 minutes or until vegetables are cooked. and red pepper flakes. minced 1 tbsp olive oil 2 medium potatoes. In a blender or food processor. turmeric. chopped tbsp olive oil cups cauliflower. and snow peas. acorn.

basil. thyme. carrots. and tofu. Stir in lime juice and let stand 5 minutes before serving. 3 . onion. Makes 2-4 servings. add spinach. carrots. kale. and cover. Cover and cook for 20-30 minutes. chopped 1 small red bell pepper. chickpeas. Prepare your dressing. Top with dressing. chopped 1tbsp olive oil 1 cup spinach. sauté the onion. carrot. and pepper and mix well. chopped 4 mushrooms. vinegar. salt. minced 1 small green bell pepper. Cover and let sit for 5 minutes. 1 small onion. oregano. turn off heat and place kale. seeded and minced 1tbsp olive oil 1 cup uncooked jasmine rice In a large saucepan on mediumhigh heat. Makes 2 servings. and simmer for 10-15 minutes or until vegetables and rice are cooked. chopped 2 jalapeno peppers. When rice is done. Bring to a boil. salt. Makes 4-6 servings. Layout peppers on a large baking sheet or lasagna pan and spoon an even amount of mixture into each pepper. onion. and jalapenos in oil until onions are translucent. Let sit for 5 minutes. grated green onion. minced 1 small carrot. thyme. and tofu on top of rice. sauté the garlic. Remove from heat. pepper. and celery in oil until vegetables become tender. peppers. In a large bowl. mushrooms. onions. reduce heat to low. halved and seeded Preheat oven to 375°F. tomatoes. Assemble bowl with equal parts rice. chopped Ib firm tofu. chopped 1 cup cooked or canned chickpeas 114-oz (398-ml) can diced tomatoes 4 tbsp tomato paste 2 tbsp olive oil 1tbsp apple cider vinegar 2 tsp dried basil 1tsp dried oregano Yz tsp dried thyme Yz tsp salt 1 tsp pepper 2 large bell peppers (your choice). chopped medium carrots. tomato paste. combine the vegetable mixture. chopped 1 stalk celery. and beans. minced 1 small onion. In a medium saucepan on medium heat.ENTRES STUFFED BELL PEPPERS 4 cloves garlic. oil. diced 2-4 cloves garlic. DRAGON BOWL 1 2 2 2 ½ cup uncooked brown rice cups kale. vegetable stock. Cubed JESSE’S CUBAN SENSATION 3 ½ 1 1 2 cups vegetable stock tsp dried thyme tsp salt tsp pepper cups cooked or canned black beans 2 tbsp lime juice Cook rice in a large pot (you'll need the extra space). Add the rice. garlic.

carrots. minced tbsp dark sesame oil cups cauliflower. Serve topped with gomashio. and simmer for 5-7 minutes or until veggies are tender. cook the rice by boiling it with the cinnamon. frozen or fresh coconut. In a large saucepan on medium heat. Stir in peas and let sit covered for 5 minutes. In a large saucepan on mediumhigh heat. sauté the potatoes and ginger in oil until potatoes start to brown. and mustard seeds in oil for 2 minutes. Braggs. salt. curry. chopped 1 cup oyster mushrooms. chopped 2 tbsp gomashio In a small bowl. Stir in the tomatoes. broccoli. minced cup broccoli. reduce heat to medium. Makes 2-4 servings. chopped 2 cloves garlic. sauté the garlic. OYSTER MUSHROOM SAUTE 1/8 cup orange juice 1 tbsp Braggs 1 tbsp maple syrup ½ tsp Asian chili sauce ½ tsp cumin 1 small onion. cauliflower. and cumin. coconut milk. POTATO AND CAULIFLOWER TOSS 2 1 1 2 ½ ½ ½ ½ ¼ ¼ ½ medium potatoes. chopped cup cauliflower. cumin. sliced 1 cup spinach. and orange juice mixture. chili sauce. chopped large carrot. cut into bite-sized pieces cup coconut milk tsp salt tsp black pepper tsp turmeric tsp chili powder tsp paprika cup peas. chopped tsp mustard seeds tbsp dark sesame oil 14-0z (398-ml) can diced tomatoes tsp curry powder sp cumin tsp turmeric tbsp shredded coconut In a medium pot. Cook for 5-10 minutes or until liquid has reduced. CHRISTINA’S VEGETABLE CURRY 1 ½ 2 1 1 1 ½ 1 1 2 ½ ½ 3 cup uncooked jasmine rice tsp cinnamon cloves garlic. sauté the onion and garlic in oil until the onions become translucent. Add the carrots and mushrooms. Reduce heat to medium-low and add spinach. Add the cauliflower. and paprika. cubed tbsp fresh ginger. bok choy. In a large saucepan on mediumhigh heat. Toss well. chili powder. turmeric. and 4 . Reduce heat to low and simmer for 5-10 minutes or until vegetables become tender. turmeric.GINGER. chopped 1 cup bok choy. Makes 2-4 servings. pepper. Set aside. Serve over rice. Cook until carrots are tender but firm to the bite. Remove from heat. whisk together the orange juice. maple syrup. minced 1 tbsp dark sesame oil 1 medium carrot. Makes 2 servings.

cubed 1 cup broccoli. optional In a large pot of water. roughly chopped 1 tbsp dark sesame oil In a large pot of water. Serve hot or cold. ZUCCHINI AND BROCOLI TOSS dry rice noodles (enough for 2 people) 1 medium zucchini. boil the rice noodles. florets only 2 cloves garlic. While noodles are cooking. broccoli. stir in basil. your choice (enough for 2 people) ¼ cup nuts. parsley. Make 2 servings. in a large saucepan on medium-low heat. Let stand for 5 minutes. ginger. Portion out noodles on plate and spoon out mushroom mixture on top. While noodles are cooking.) 2 tbsp fresh parsley 2 cloves garlic ¾-1 cup vegetable stock ¼ tsp salt ¼ tsp black pepper 1 tbsp lemon juice ½ small zucchini. cook the zucchini. 5 . Drain pasta and toss with sauce and optional flax oil. and Braggs in oil until zucchini is tender. and cover. boil the pasta. almonds. Drain noodles and toss with sesame oil. in a large saucepan on medium-high in oil. your choice (peanuts. roughly chopped 3 tbsp Braggs 1/8 tsp salt 1 cup fresh basil. Makes 2 servings.HOT ‘N’ SPICY RICE NOODLES WITH OYSTER MUSHROOMS dry rice noodles (enough for 2 people) 3 cloves garlic. sauté the garlic and hot pepper in oil until garlic begins to soften. and salt and simmer for 3-5 minutes. Add the mushrooms. minced 1 hot red pepper. Remove from heat. Makes 2 servings. Braggs. garlic. in a blender or food processor. In large saucepan on medium-high heat. minced 1 tsp dark sesame oil ½ lb oyster mushrooms. Be careful not to burn garlic. halved 1 tbsp flax oil. While pasta is cooking. salt. sauté the zucchini. grated 2-3 tbsp Braggs 2 tsp dark sesame oil ¼ cup almonds. boil the rice noodles. pepper. and garlic until minced. and nut sauce until zucchini is tender but firm to the bite. and lemon juice and blend until well combined. Top with almonds. NUTTY PASTA TOSS dry pasta. Add the stock. dry roasted In a large pot of water. tomatoes. Drain noodles and toss with vegetables. sliced 12 cherry tomatoes. etc. minced 3-4 tsp fresh ginger. blend together till nuts.

Set aside. While noodles are cooking. SPICY SZECHUAN NOODLES dry rice noodles (enough for 2 people) 3 tbsp Braggs 2 tsp rice vinegar 1-2 tsp Asian chili sauce 1 tbsp peanut butter (or other nut butter) ½ cup vegetable stock ½ lb medium tofu. Drain and return to pot. and stock. whisk together the peanut butter and hot water until smooth. dry-roasted In a large pot of water. peas. boil the rice noodles. add the broccoli to the pasta and cook for an additional 3-4 minutes. mix together the Braggs. garlic. vinegar. Serve hot or cold. in a small bowl. While noodles are cooking. When pasta is almost done. sauté the tofu and carrots in oil until the carrots are tender but firm to the bite. Serve hot or cold. chopped 1tbsp dark sesame oil 1 cup bean sprouts ½ cup sugar snap peas. Makes 2 servings. minced ½ tsp cayenne ½ tsp salt ½ tsp black pepper 1 tsp dry sweetener 3 cups broccoli. Pour in peanut sauce and toss well. and sweetener. cayenne. Worcestershire. Simmer for 3-5 6 . In a large saucepan over mediumhigh heat. While pasta is cooking. bean sauce. halved 2 cloves garlic. HAYLEY AND IAN’S PEANUT BUTTER PASTA dry pasta (enough for 2 people) 1/3 cup peanut butter ¼ cup hot water 1 tbsp Braggs 1 tsp vegan Worcestershire sauce 2 cloves garlic. sauté the zucchini. and Braggs mixture. in a large saucepan on medium-high heat. and Braggs in oil until zucchini is tender. Garnish with chopped peanuts. onions. chopped In a large pot of water. chili sauce. peanut butter. garlic.SPICY RICE NOODLE TOSS dry rice noodles (enough for 2 people) 1 medium zucchini. Stir in the Braggs. chopped 1 medium carrot. garlic. Makes 2 servings. salt. boil the pasta. sliced 1 cup bean sprouts 2 stalks green onion. Set aside. cut into bitesized pieces ½ cup peanuts. Drain noodles and toss with vegetables. Makes 2 servings. minced 1 tbsp chilli black bean sauce 1 tbsp Braggs 1 tbsp dark sesame oil 2 tbsp fresh cilantro. Top with cilantro. pepper. Drain noodles and toss with vegetables. minced In a large pot of water. Reduce heat to low and add the bean sprouts. in a small bowl. chopped 2 cloves garlic. boil the rice noodles. minutes. bean sprouts.

When ready to serve. but not soupy. coarsely chopped 2 tablespoons (30 ml) extravirgin olive oil ½ cup (125 ml) finely chopped onion 2 large garlic cloves.CHICKPEAS AND SWISS CHARD WITH FETA AND TOMATOES Serves 4 1 pound (500 g) Swiss chard leaves. minced 1 teaspoon (5 ml) ground coriander seed 1 tablespoon (15 ml) tomato paste ¾ cup (175 ml)vegetable stock or water ½ teaspoon (2 ml) sea salt 1 cup (250 ml) cooked chickpeas. Add the stock and salt and bring to a boil. tomatoes and oregano. This is easily accomplished with a food processor. 1. mix for 2 minutes with a large spoon. finely chopped 2 medium carrots. 2. (This will help bind the loaf together. Pat the mixture into an oilsprayed 5-by-9-inch loaf pan and top with barbecue sauce or ketchup. the vegetables should be chopped as finely as possible. sprinkle with the feta. finely chopped medium bell pepper. The mixture should be moist. Combine all the ingredients except the barbecue sauce or ketchup. Transfer to a platter. Add the garlic and coriander. Let stand for 10 minutes before serving. finely chopped cup chopped mushrooms onion. sage 2 tablespoons soy sauce 2 tablespoons Dijon mustard Spray oil Barbecue sauce or ketchup Note: For the mixture to hold together. A drizzle of extra-virgin olive oil over the dish would be a fabulous addition. cubed 1 teaspoon (5 ml) dried oregano Heat the olive oil in a large frying pan over medium heat and sauté the onion until it turns pale gold.) 3. marjoram. Preheat the oven to 350 degrees. When it sizzles. stir in the tomato paste. Add The chard and chickpeas and simmer for 10 minutes. 7 . NEAT LOAF 2 1 1 1 ½ Makes 8 to 10 servings cups cooked brown rice cup walnuts. canned are fine ½ cup (125 ml) crumbled feta cheese 1 tomato. Bake for 60 minutes. shredded or finely chopped 1 cup wheat germ 1 cup quick-cooking rolled oats ½ teaspoon each: thyme.

toasted sesame oil 2 cloves garlic. SARAH’S SESAME DRESSING 4 2 2 2 2 ¼ ½ 2 tbsp tahini tbsp rice vinegar tbsp Braggs tbsp dark sesame oil cloves garlic. Makes approx. brown sugar. turning occasionally. DRESSINGS 2 tbsp fresh herbs. Whisk together peanut butter. SARAH AND TANYA’S YOU-MUSTMAKE-THIS-DRESSING 1 stalk green onion.APPETIZERS GRILLED SESAME-TOFU SKEWERS WITH GINGER PEANUT SAUCE Serves 8 • Vegan ½ cup fresh orange juice 4 Tbs. 1 cup. Makes approx. blend all ingredients until smooth. cover. Fold in tofu. garlic. minced 2 tbsp maple syrup 4 tbsp apple cider vinegar 1 tsp Dijon mustard 1 tsp fresh chives 1 tsp fresh dill 1 tsp fresh parsley ½ cup olive oil ½ tsp salt In a blender or food processor. blend all ingredients until smooth. or until lightly browned on all sides. minced cup olive oil tsp black pepper tbsp fresh parsley. extra-firm smoked tofu. low-sodium soy sauce. light brown sugar 1. oregano. Makes approx. MO KELLY’S (PAT KELLY’S SISTER) SALAD DRESSING ½ cup olive oil (or flax oil or ½ olive and ½ flax) ¼ cup balsamic vinegar (or apple cider vinegar or lemon juice) 1/8 cup Braggs 1 tsp Dijon mustard 2-3 cloves garlic pinch of black pepper 8 . if using. roughly chopped 2 cloves garlic. Broil or grill 5 to 7 minutes. 2. Serve skewers with dipping sauce. minced In a blender or food processor. and red pepper flakes. stirring occasionally. minced (2 tsp. 1 tsp. If using broiler. cut into 16 cubes ¼ cup natural creamy peanut butter 3 Tbs. mint. sesame oil. 1cup. and thread on skewers. Let stand 15 minutes at room temperature. and 1/3 cup warm water to make thick sauce. Soak 16 wood skewers in cold water for ½ hour. minced (basil.). Drain tofu. garlic. blend all ingredients until smooth. ginger. pkg. coat broiler pan with cooking spray. Place on broiler pan. divided ½ tsp. Combine orange juice. ¾ cup. remaining 1 tsp. 2 Tbs. Preheat grill or oven broiler. divided 1 Tbs. remaining soy sauce. 3. and marinate 1 hour or overnight. red pepper flakes 1 12-oz. minced fresh ginger 2 Tbs. or a combination) In a blender or food processor. soy sauce.

oil. WORCESTERSHIRE SAUCE ½ cup apple cider vinegar 2 tbsp Braggs 2 tsp water 1 tsp dry sweetener ¼ tsp ground ginger ¼ tsp dry mustard ¼ tsp onion powder ¼ tsp garlic powder 1/8 tsp cinnamon 1/8 tsp pepper In a small sauce pan over medium-high heat. ¾ cup. 9 . reduce heat. Bring to a boil. grind the sesame seeds for 1 minute. Set aside to cool. grated 6 tbsp olive oil 2 tbsp Braggs 2 tbsp rice vinegar 1/8 tsp black pepper In a blender or food processor. Blend until smooth. Braggs. combine all ingredients and whisk thoroughly. Store in the refrigerator in a clean container with a tight fitting lid. Add the ginger.SESAME GINGER DRESSING 4 tbsp sesame seeds 4 tsp fresh ginger. Makes approx. and simmer for 1 minute. and pepper. Makes about ¾ cup. vinegar. stirring constantly.

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