• 1 cup brown rice
• 1 can pineapple chunks in own juice
• 8 oz. tofu, large dice (optional)
• 1 large or 2 small yams, peeled and sliced
• 2 carrots, peeled and sliced
• 1/4 cup raisins (optional)
• 1 apple, diced ...

• 35-50g pearl barley per person (big eaters use 50g)
• 600ml vegetable stock (or concentrate and water)
• bay leaf
• small pumpkin or medium butternut or 2-3 sweet potatoes or something that mashes well
• knob vegan margarin ...

• 10-15 flour tortillas (I like whole wheat)
• 2 16 oz. cans black beans, drained and rinsed
• 1/2 to 1 12 oz. container vegan sour cream (I like Tofutti brand sour supreme)
• 1/2 large cooking onion, finely chopped
• 2 green ...

• 1 can French cut green beans
• 1.5 canisters vegan French fried onions
• 1.5 cups soymilk
• 1 cube veggie bouillon
• 2-3 tablespoon corn starch (or potato starch, or whatever starch) mixed with 2-3
• tablespoon cold wat ...

• 3 large baking potatoes
• 1 head of broccoli, broken into florets
• 1 small head of cauliflower, ditto
• 2 large onions, chopped finely
• 5 tablespoons oil
• 4 cloves chopped garlic or puree (more to taste)
• 4 tabl ...

• 1 large onion
• 2-3 cloves garlic
• 1 red capsicum, sliced
• 1 medium-sized sweet potato, chopped 1cm cubes
• 1 zucchini, sliced
• Handful mushrooms, sliced
• 400g tin tomatoes, or 4 fresh
• 400g tin red kidney ...

• 2-3 potatoes, chopped 1.5 cm cubes
• 1 eggplant, chopped 1.5cm cubes
• 1 head broccoli, broken into bits
• 1 zucchini, sliced
• 1 onion, sliced
• 1 red capsicum, sliced
• 1 cup green or brown lentils
• 1/2 cup red lenti ...

• 2 cup uncooked rice
• 1 med. onion, chopped
• 1 can (15 1/4 - 19 oz) red kidney beans, drained and rinsed or equivalent dried, cooked
• 1 can (15-16 oz) black beans, drained and rinsed or equivalent dried, cooked ...

• 1 red pepper, deseeded and chopped
• 1 medium onion, chopped
• 3/4 lb root vegetables (carrots, parsnips, swede etc ) chopped
• 1 tin mixed bean salad (Sainsbury's own is good)
• 1 tin tomatoes
• as much garlic ...

• frozen or canned corn
• saltines
• fresh ground pepper

Serves 4-8.

If the corn is canned, dump in casserole dish with water, add enough saltines to soak up the water, t ...

• 1 pack of Tempeh
• 2 or 3 onions, chopped
• A few mushrooms, chopped
• Peppers (1 or 2, chopped)
• Cashew nuts (about 2 ounces)
• Pine nuts (about 1 ounce)
• Beans (I used blackeye but i ...

• 1 large eggplant peeled cut into 1/8 to 1/4 inch circles
• 2 large zucchini " "
• 1 fresh tomato sliced
• 1 pkg. firm tofu sliced
• 6 slices whole wheat vegan bread
• 1 onion diced
• 1 jar spaghetti sauce
• Coo ...

• 1 onion
• several cloves of garlic
• 1 16 oz. can crushed tomatoes
• 1 can chilis (I got the smallest can of green ones)
• oregano and bazil to taste
• 2 cups black beans
• 1 cup whole wh ...

• 8 oz. pasta (I like to use tri-color spirals)
• 3-4 cups frozen veggie medley (carrots,
• canned tomato sauce or soup instead
• salt, pepper, onion powder, other spices to taste
• wheat germ

• 4 cups cooked, mashed sweet potatoes (or yams)
• 3 tablespoon melted soy butter
• 1/3 cup orange juice
• 1/4 cup vegan brown sugar
• 2 tablespoon brandy
• 1/2 ts ground ginger (1 tablespoon fres ...