Easy Vegetarian Recipes:
Dinner

Mock Meatloaf
Serves 4

• 1 pound vegetarian ground beef (try Boca Burger's Original Meatless Ground Burger or Gardenburger's Meatless Crumbles)
  
• 3 tablespoons ketchup
  
• 2/3 tablespoon prepared mustard
  
• 1/2 tablespoon horseradish
  
• 1 small onion, finely chopped
  
• 1 teaspoon salt
  
• 1/2 cup soft bread crumbs
  
• 1/4 cup soymilk
  
• 1/2 tablespoon soy sauce
  
  

Preheat oven to 350°F degrees. Combine all ingredients in a large bowl. Press lightly into a bread loaf pan. Wrap loosely with foil. Bake for about 1 hour and 20 minutes.

Veggie Sausage Gumbo
Makes 4 servings

• 1 cup frozen okra
  
• 16 ounces veggie sausage links, cut into 1-inch pieces (Tofurky Italian Sausage, Lightlife Smart Links Country Breakfast Style or another brand of vegan sausage)
  
• 2 tablespoons all-purpose flour
  
• 2 tablespoons vegetable oil
  
• 1 large onion, chopped
  
• 1 large green pepper, chopped
  
• 2 cloves fresh garlic, chopped
  
• 1/2 teaspoon dried thyme
  
• 1/4 teaspoon ground red pepper
  
• 1 16-ounce can diced tomatoes
  
• 1 cup celery, chopped
  
• 5 cups vegetable stock
  
• salt to taste (if desired)
  
• Tabasco sauce to taste (if desired)
  
• 2 cups cooked rice
  

Fry the okra until lightly browned and set aside. Lightly fry the sausage pieces and set aside.

Combine flour and oil in a large pot, stirring constantly. Sauté over medium-high heat for 1 minute. Add okra, onion, pepper, garlic, thyme, and ground red pepper. Cook for 1 minute on medium heat, stirring frequently.

Stir in veggie sausage, tomatoes, celery, vegetable stock, and cook 15 minutes or until thoroughly heated. Add salt and Tabasco sauce if desired. Serve over rice.

Lots of Layers Lasagna
Serves 6 to 8

• 2 8- or 9-ounce packages of lasagna noodles
  
• 1 10-ounce package of frozen chopped spinach, thawed
  
• 1 14-ounce package of extra-firm tofu
  
• 1 teaspoon garlic powder
  
• 1 teaspoon onion salt
  
• 1 teaspoon basil
  
• 1 teaspoon oregano
  
• 1 Gimme Lean Sausage Style or 2 cups of dry textured vegetable protein (TVP) with 2 cups of boiling water
  
• 4 cups Moo-Free Cheese Sauce
  
• 5 cups of tomato sauce
  

Cook the lasagna noodles according to package instructions.

Preheat the oven to 375°F.

Drain and then mash the tofu in a mixing bowl. Add the thawed spinach, garlic powder, onion salt, basil, and oregano.

Cut the Gimme Lean Sausage Style into 1/4-inch slices or, if using TVP, soak it in the 2 cups of boiling water.

Lightly oil the bottom of a 9- by 13-inch baking pan or casserole dish. Place 1 layer of noodles on the bottom of the pan and spoon on half of the spinach-tofu mixture. Then pour 1 cup of Moo-Free Cheese Sauce and 1 cup of tomato sauce, making sure the sauces are evenly distributed over the whole pan. Add a second layer of noodles and half of the Gimme Lean slices or 1 cup of the reconstituted TVP. Then pour 1 cup each of the "cheese" and tomato sauces. Add a fourth layer of noodles, the rest of the Gimme Lean or TVP, and 1 cup each of the two sauces. Top with a final layer of noodles and the last cup of tomato sauce.

Wrap the pan tightly with tin foil and bake for 35 to 45 minutes, until the sauce is bubbling. Then uncover and bake for an additional 5 minutes. Serve warm.

Artichoke Pesto Pasta
Serves 4 to 6

• 8 ounces pasta (tri-color spirals)
  
• 1/2 medium onion chopped
  
• 1/2 cup chopped parsley
  
• 1/4 cup chopped walnuts or pine nuts
  
• 2 cloves garlic, chopped
  
• 1 tablespoon olive oil
  
• 1/4 lb. extra firm tofu, sliced into thin strips or mashed
  
• 1 can artichoke hearts, drained
  
• 1 can black olives or 1/2 cup Kalamata olives
  
• 1 lemon
  
• Fresh basil to taste
  
• Red pepper flakes
  
• Nutritional yeast
  

Cook the pasta until tender. Drain and rinse, then set aside.

In a large skillet, fry the tofu, onion, and garlic in oil on medium heat for about 5 minutes.

In a serving bowl, mix chopped parsley, chopped basil, walnuts or pine nuts, artichokes hearts, and olives with the cooked pasta. Cut lemon in half and squeeze juice over pasta and mix. Sprinkle nutritional yeast and red pepper flakes to taste. Stir in tofu, onion, and garlic before serving.

Spaghetti With Hearty Mushroom Sauce
Makes 3 servings

• 1/2 cup textured vegetable protein (TVP) flakes or granules
  
• 1/2 cup boiling water
  
• 8 ounces spaghetti
  
• 2 teaspoons olive oil
  
• 3/4 cup chopped onions
  
• 1 garlic clove, minced
  
• 1 cup chopped mushrooms
  
• 2 cups tomato sauce
  
• 2 tablespoons tomato paste
  
• 2 tablespoons soy sauce
  
• 1 teaspoon dried basil leaves
  
• 1 teaspoon onion powder
  
• 1/2 teaspoon dried oregano leaves
  
• salt to taste
  

Place the TVP in a mixing bowl and pour the boiling water over it. Mix well and set aside.

Cook pasta, drain, and set aside in a serving bowl.

Heat the oil in a large saucepan over medium to high heat. When the oil is hot, add the onion and garlic and sauté for 10 minutes. Then add the mushrooms and TVP, and sauté for 5 more minutes. Stir in the remaining sauce ingredients and bring the sauce to a boil. Reduce the heat and simmer for 10 - 15 minutes, stirring occasionally.

Pour the sauce over the pasta and mix well.

Black Bean Burgers
Serves 2

• 1 15-ounce can black beans, drained
• 1/4 cup diced and sautéed onions
• 2 slices multigrain bread, finely crumbled
• 1/2 teaspoon each of garlic powder, black pepper, and onion powder (optional)
• 1/4 teaspoon salt (optional)
• 1/2 cup cracker crumbs

In a large bowl, mash the drained black beans. Add the sautéed onions, crumbled bread, and spices. Mix thoroughly. Add about 1/4 cup of cracker crumbs (or just enough to be able to form patties from the mixture). Using your hands, form the mixture into 1/2-inch thick patties. For a breaded burger, gently coat each patty with more cracker crumbs.

In a lightly oiled non-stick pan, fry both sides of the patties. Serve with a garnish of lettuce, tomatoes, avocado, and any other condiments on buns or over a bed or rice.

Eggplant Manicotti
Makes 12 manicotti

• 1 large eggplant, cut lengthwise into 12 1/4-inch thick slices
• 1 medium onion, chopped
• 1 10-ounce package frozen chopped spinach, thawed and squeezed dry
• 1 teaspoon basil
• 1/4 teaspoon oregano
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• dash of nutmeg
• 2 tablespoons whole wheat flour
• 2 cups marinara sauce

Lightly oil a nonstick skillet and cook the first side of the eggplant slices until slightly browned. Turn and cook the second side until easily pierced with a fork. Set aside.

Heat 1/4 cup of water in a large, nonstick skillet and cook the onion over medium-high heat until the liquid has evaporated. Stir in 2 tablespoons of water to loosen any bits of onion stuck to the pan. Cook until the liquid evaporates again, then stir in 2 more tablespoons of water. When the liquid has evaporated, add the spinach and seasonings. Stir in the flour and cook 2 minutes. Set aside to cool.

Preheat the oven to 350°F.

Place a spoonful of the spinach mixture across the center of each eggplant slice. Then, beginning with the narrow end of the eggplant, roll around the filling. Arrange in a baking dish, seam-side down. Top with marinara sauce. Cover and bake for 20 minutes.

Tofu Tacos
Makes 6 tacos

• 1/2 onion, chopped, or 1 tablespoon onion powder
• 2 garlic cloves, peeled and crushed, or 1 teaspoon garlic powder
• 1 small bell pepper, diced (optional)
• 1 tablespoon vegetable oil
• 1/2 pound firm tofu, crumbled (about 1 cup)
• 1 tablespoon chili powder
• 1 tablespoon nutritional yeast (optional)
• 1/4 teaspoon each: cumin and dried oregano
• 1 tablespoon soy sauce
• 1/4 cup tomato sauce
• 6 corn tortillas
• garnish: lettuce, onions, tomatoes, salsa, and avocado, if desired

Sauté the onion, garlic, and bell pepper in oil for 2 to 3 minutes, then add the tofu, chili powder, yeast, cumin, oregano, and soy sauce. Cook for 3 minutes, then add the tomato sauce and simmer over low heat until the mixture is fairly dry.

Heat the tortillas in a heavy, ungreased skillet, turning each from side to side until soft and pliable. Place a small amount of the tofu mixture in the center of each tortilla, fold in half, and garnish, if desired.

Quick Quesadillas
Makes 8 quesadillas

• 1 15-ounce can garbanzo beans (chick peas)
• 1/2 cup water-packed roasted red pepper
• 3 tablespoons lemon juice
• 1 tablespoon tahini
• 1 garlic clove, peeled
• 1/4 teaspoon cumin
• 8 corn tortillas
• 1/2 cup chopped green onions
• 1/2 to 1 cup salsa

Drain the beans and place in a food processor or blender with the next five ingredients. Process until very smooth, 1 to 2 minutes.

Spread a tortilla with 2 to 3 tablespoons of the garbanzo mixture and place in a nonstick skillet over medium heat. Sprinkle with chopped onions and salsa.

Top with a second tortilla and cook until the bottom tortilla is warm and soft, 2 to 3 minutes. Flip and cook the second side for 1 minute. Remove from the pan and cut in half. Repeat with the remaining tortillas.

Citrus Barbeque Tofu
Serves 2 to 3

• 1 14-ounce package of extra-firm tofu, cut into 8 or 9 slices
• juice of 2 lemons
• 1/4 cup orange juice
• 2 tablespoons maple syrup
• 2 tablespoons apple cider vinegar
• 1 tablespoon olive oil
• 1 1/2 teaspoon rosemary
• 2 garlic cloves, peeled and crushed
• 1 1/2 teaspoon soy sauce
• dash of black pepper

Whisk all the ingredients but the tofu in a bowl to make the marinade.

Put the tofu slices in a flat dish and pour over the marinade. Cover and refrigerate for at least 8 hours.

Turn the grill on medium heat and brush lightly with some olive oil. Grill the tofu slices, brushing with extra marinade while cooking, about 5 minutes for each side.

“Chicken” Nuggets
Serves 4

• 1 14-ounce package of extra-firm tofu
• 1/2 cup bread crumbs
• 1/2 teaspoon garlic powder
• 1/4 teaspoon pepper
• salt, to taste
• 1/2 cup water

Unwrap the tofu and shake off any excess moisture. Place the tofu in a freezer bag or wrap well in plastic, then freeze the sealed tofu for at least 24 hours.

The next day, thaw the tofu by placing it—unwrapped—into a microwave-safe bowl. Cover the bowl and microwave on high, checking every 2 to 3 minutes to make sure the tofu doesn’t cook. Once thoroughly defrosted, gently squeeze out any excess moisture and cut into 1-inch cubes.

Preheat the oven to 350°F.

In a shallow bowl, add the bread crumbs and spices, mixing well. In a separate bowl, pour 1/2 cup of water.

Dip each piece of tofu first into the water, lightly shake off any excess water, and then coat with the seasoned bread crumbs.

Put the breaded tofu cubes on a lightly oiled baking pan and baked 25 to 30 minutes, until golden brown and crisp.

Serve with a dipping sauce such as sweet and sour or barbecue, or spicy mustard.

Black Bean Burritos
Makes 4 burritos

• 1 15-ounce can black beans, drained
• 1/4 cup salsa
• 1 cup cooked brown rice
• 4 flour tortillas
• 1 cup shredded leaf lettuce or spinach
• 1 tomato, diced

Combine the black beans, salsa, and rice in a saucepan and simmer gently for 3 minutes, stirring occasionally. Remove from heat, cover, and let sit for 5 minutes.

In an ungreased skillet, heat a tortilla until warm and soft, then spread a line of the bean mixture down the center. Top with lettuce, tomato, and more salsa, if desired. Roll the tortilla around the filling, then repeat with the remaining tortillas.

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