VEGAN RECIPES Pictures

Fava Bean and Pistachio Hummus

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Fava (or broad) beans make a healthy base for this hummus, which features a bright and nutty kick with the addition of fresh parsley and toasted pistachios.
Serves 6
Ingredients
• 1 (15-ounce) can fava beans, drained and rinsed
• 3 cloves garlic, or to taste
• Juice from 1 lemon, or more to taste
• 3 tablespoons olive oil, or more as needed to process
• 1 to 2 tablespoons tahini paste
• Salt and freshly ground black pepper to taste
• 1⁄2 cup parsley, minced
• 3⁄4 cup toasted pistachios
1. Put the beans, garlic, lemon juice, olive oil, tahini, salt, and pepper into a food processor or blender and purée.
2. Spoon the mixture into a bowl and stir in the parsley and pistachios. Chill until serving time.
vegetarian-lifestyle.com/2025/04/17/fava-bean-and-pistach...

Black Bean and Plantain Burritos

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Ancho chili powder, plaintain, fresh cilantro, and queso fresco make this burrito feel authentically south of the border. Queso fresco is a slightly salty, crumbly Mexican cheese; look for it in a Hispanic market.
Serves 2
Ingredients
• 2 tablespoons vegetable oil
• 2 (15.25-ounce) cans black beans, drained and rinsed
• 1⁄4 cup salsa
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• 1 teaspoon ancho chili powder
• 1 yellow plantain, peeled
• 2 (9-inch) whole wheat tortillas
• 4 tablespoons queso fresco, or other white crumbly cheese
• Snipped fresh cilantro for garnish
1. Heat the oil in a large skillet over medium heat and add the beans, stirring and mashing them as they cook. Stir in the salsa and the seasonings and continue cooking and mashing for about 5 minutes more.
2. Split the plantain in half lengthwise and then into quarters. Spray a nonstick skillet with nonstick cooking spray and pan-fry the plantain pieces until they are browned on both sides.
3. Remove the plantain pieces and heat the 2 tortillas in the same skillet, spraying again, as needed. When soft, place the tortillas on serving plates. Heap a portion of the beans on one side of the tortilla, place 2 pieces of plantain on the beans, and sprinkle with 2 tablespoons queso fresco; fold the tortilla into a burrito or taco shape. Repeat with the remaining ingredients.
4. What Are Plantains?
5. If you have not already sampled this banana look-alike — and banana variety — you’ll find that plantains are so versatile that they can be eaten green in savory dishes, or allowed to ripen, even to turn black, and be used as a sweet accent in both sweet and savory fare. Popular in Latino and African countries, the plantain is a pleasing starchy fruit, but note: plantains are not eaten raw.
vegetarian-lifestyle.com/2025/04/16/black-bean-and-planta...

Stuffed Portobello

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Classic Italian flavors hold together in a meaty Portobello as a vessel. This dish will win over your meat-eating friends.
Serves 1
Ingredients
• 1 cup cooked orzo
• 1⁄2 cup tomato sauce
• 1⁄2 cup shredded mozzarella cheese
• 1 tomato, chopped
• 1 teaspoon dried oregano
• Salt and freshly ground black pepper
• 1 large Portobello mushroom
• Olive oil for brushing
1. Preheat the oven to 375° F. Lightly oil a baking dish.
2. Combine the orzo, tomato sauce, mozzarella cheese, tomato, oregano, salt, and pepper in a small mixing bowl. Brush the portobello on the cap and the underside with olive oil. Mound the mixture in the center and place the mushroom in the baking dish.
3. Bake for 25 to 30 minutes or until the cheese has melted and the mushroom feels tender.
4. Cleaning a Portobello Mushroom
5. As with any mushroom variety, portobellos do not need rinsing; simply a wipe-off with a moist paper towel. Then carefully twist off the mushroom’s stem. You may also want to remove the black gills under the cap. To do this, use a spoon and gently scrape them away. The gills impart a dark color to any surrounding liquids.
vegetarian-lifestyle.com/2025/04/14/stuffed-portobello/

Mediterranean Galette with Goat Cheese

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Serve this warm, decadent dish alongside a simple salad of mixed greens and a pitcher of lemon balm tea for a brunch that transports you to the Greek Isles
Serves 6
Ingredients
• 2 tablespoons olive oil
• 4 cloves garlic, crushed and chopped
• 1 onion, diced
• 1 red bell pepper, seeded and diced
• 1 (13.75-ounce) can artichoke hearts, drained and quartered
• 1 sheet puff pastry, thawed
• 1⁄2 cup chopped Niçoise olives
• 3 tablespoons capers
• 4 ounces goat cheese, cut into cubes
1. Preheat the oven to 375° F.
2. Heat the oil in a large skillet over medium heat and sauté the garlic and the onion for about 3 minutes. Add the pepper and artichoke hearts and continue cooking until the onion begins to brown. Set aside.
3. Lightly flour a work surface and roll out the dough until it is about 10 inches long. Fit it into a 3-quart baking dish with the dough going up the sides. Spoon the onion mixture into the crust, sprinkle the filling with the olives and capers, and put the cubes of cheese on the top. Fold the pointed ends in toward the center, partially enclosing the filling.
4. Bake the tart for about 40 minutes or until the crust becomes puffy and golden. Serve hot.
What Is a Galette?
In France, the word galette can mean a flat bread or, as in this case, an open-faced and free-form tart. Fillings may be either sweet or savory.
vegetarian-lifestyle.com/2025/04/13/mediterranean-galette...

Beets in Honey-Citrus Sauce

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Beets will stain your hands (and anything else in sight), so be sure to rinse them thoroughly after cooking and before slicing. A plastic cutting board will be easier to clean than a wooden board.
Serves 4
Ingredients
• 6 medium-sized fresh beets
• 1 teaspoon grated orange zest
• 2 tablespoons orange juice
• 2 teaspoon butter
• 1 teaspoon honey
• 1⁄4 teaspoon ground ginger
• Salt and freshly ground pepper to taste
1. Boil beets in enough water to cover for 40 minutes, or until tender. Drain beets and let cool slightly. Slip off skins and slice.
2. In a saucepan, heat the orange zest, orange juice, butter, honey, and ginger over low heat until the butter melts. Add the beets and toss to coat. Season with salt and pepper.
vegetarian-lifestyle.com/2025/04/12/beets-in-honey-citrus...

Tomato and Cheese Tart

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This savory tart will wow your brunch guests. Try to stick with homegrown or farmer’s market tomatoes for the most decadent dish.
Serves 4-6
Ingredients
• 8 ounces store-bought puff pastry, thawed
• 1 tablespoon olive oil
• 4 leeks, sliced and thoroughly washed
• 3 sprigs fresh thyme leaves, picked (about 2 teaspoons), or a scant teaspoon dried
• Kosher salt and freshly ground black pepper
• 6 ounces raclette or other semisoft cheese, such as Havarti or Gouda, sliced
• 2–3 tomatoes, thinly sliced
• Pinch of sugar
1. Heat oven to 375° F. Roll the pastry out to fit a 14" by 4" oblong rectangular tart pan (you can also use a 10-inch circular tart pan — adjust dough dimensions accordingly); prick the rolled dough with the tines of a fork in several places. Arrange the dough in the pan and refrigerate until ready to use.
2. Heat the olive oil in a medium skillet over moderate heat; sauté the leeks and thyme until the leeks are soft and translucent, about 5 minutes; season with salt and pepper, remove from heat and cool to room temperature.
3. Spoon the leeks into the tart shell; cover with the cheese. Arrange the tomatoes in rows or concentric circles (depending on what type of pan you’re using), and sprinkle them with a little sugar. Bake 40–45 minutes, until cheese begins to brown and the crust is golden.
vegetarian-lifestyle.com/2025/04/11/tomato-and-cheese-tart/

Hearty Breakfast Burritos

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Start your day with this delicious twist on a breakfast sandwich. Make a big batch and freeze them for a quick, busy-morning treat. To reheat, wrap a frozen burrito in a damp paper towel and heat at 50 percent power for 3 minutes.
Serves 4
Ingredients
• 1 tablespoon unsalted butter
• 1 medium onion, finely chopped (about 1 cup)
• 1⁄2 cup sliced roasted peppers
• 9 extra-large eggs, beaten
• 1⁄2 cup half-and-half
• Few dashes of hot pepper sauce
• 2 cups shredded jalapeño jack cheese
• Salt and pepper to taste
• 4 (12-inch) flour tortillas
• 1 cup store-bought salsa
1. In a large skillet over medium heat, melt the butter; add the onions and sliced roasted peppers. Cook until the onions are soft and translucent, about 5 minutes.
2. Combine the eggs and the cream, and add them to the pan. Cook, stirring constantly with a wooden spoon, until the eggs are about half cooked but still very runny. Add the hot pepper sauce, cheese, salt, and pepper. Remove from heat. Eggs should be soft, creamy, and have small curds.
3. Soften the tortillas by placing them directly atop the stove burner on medium heat or wrap them in foil and place in a 300° F oven for 10 minutes.
4. Spoon 1⁄4 of the egg mixture slightly off center on a tortilla. Fold the sides in upon the egg and roll the tortilla away from yourself, folding the filling in and tucking with your fingers to keep even pressure. Repeat with remaining tortillas. Serve with salsa.
vegetarian-lifestyle.com/2025/04/10/hearty-breakfast-burr...

Pineapple Breakfast Smoothie

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For a thinner smoothie, you can easily replace the powdered skim milk with the liquid version. No pineapple? Try frozen berries. For different flavors, experiment with different fruit.
Serves 1
Ingredients
• 1 cup low-fat vanilla yogurt
• 1⁄2 cup powdered skim milk
• 2 tablespoons flax seed powder
• 2 tablespoons vanilla-flavored soy protein powder
• 2 tablespoons vanilla extract
• 1 cup chilled crushed pineapple
Combine all the ingredients in a food processor or blender and purée. Serve cold.
vegetarian-lifestyle.com/2025/04/08/pineapple-breakfast-s...

Zesty White Bean Dip

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This delectable dip can be made up to a day in advance, making it a perfect addition to any party menu.
Serves 12
Ingredients
• 2 cans (15 ounces each) white navy beans, drained and rinsed
• 1⁄4 cup sour cream
• 1 tablespoon orange juice concentrate
• 1 teaspoon chipotle purée (from a can of chipotle peppers) or hot pepper sauce
• 1 teaspoon lime juice
• Zest of 1 orange, grated
• 1⁄2 teaspoon salt
• 1⁄2 cup diced white onions
• 1 tablespoon chopped cilantro
1. Purée the beans, sour cream, orange juice concentrate, chipotle, lime juice, orange zest, and salt in a food processor until smooth.
2. Add onions and cilantro; mix with a rubber spatula until combined.
vegetarian-lifestyle.com/2025/04/06/zesty-white-bean-dip/

Falafel

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Falafel (fuh-LA-ful) is fried or baked balls of chickpea dough. Falafel is a popular food across the Middle East.
Tahini is like peanut butter made from sesame seeds. It is creamy, oily, light colored, and delicious. It is often an ingredient in Middle Eastern dishes.
Israel is a small country in southwestern Asia. The country occupies a narrow strip of land located on the eastern shore of the Mediterranean Sea. Israel was founded as a homeland for Jews from all parts of the world.
What You Need
Equipment:
• Cutting board
• Sharp knife
• Mixing bowl
• Fork, potato masher, or food processor
• Mini-muffin tins (or cookie sheet or frying pan)
Ingredients:
• 1 15 oz. can chickpeas, drained
• 1 small onion, finely chopped
• 1 teaspoon minced garlic
• 2 tablespoons fresh parsley, finely chopped
Seasonings:
• 1 teaspoon coriander
• ¾ teaspoon cumin
• ¼ teaspoon turmeric
• Dash of cayenne or chili powder
• ½ teaspoon salt
• Fresh ground black pepper
• 2 tablespoons flour
• 1 teaspoon baking powder
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
Optional: 1 tablespoon tahini
Cook’s Tip
Tahini may have a layer of oil on top. Stir tahini before you use it.
For falafel sandwich:
What’s This?
Round flatbread. Slice the round in half down the middle. Each half will pop open and make a “pocket” for your sandwich.
• Cucumber
• Onion
• Tomato
• Creamy dressing or yogurt sauce
What to Do
Make falafel:
1. Mash the first 4 ingredients together. Use a potato masher, fork, or food processor.
2. Mix in the seasonings.
3. With a fork or wooden spoon, stir in the rest of the ingredients.
Bake or fry.
To bake:
1. Preheat oven to 400ºF degrees.
2. Option 1: Grease mini-muffin tins with oil or shortening, or spray-on cooking oil. Scoop dough in Ping-Pong-sized balls. Plop in muffin tins. Bake twenty minutes.
3. Option 2: Grease a cookie sheet. Flatten the balls into patties. Bake ten minutes. Flip. Bake ten more minutes.
To fry:
1. Heat a thin layer of oil in a frying pan.
2. Fry falafel balls for a few minutes on each side until they have a crispy crust.
3. Add more oil as needed.
Make a sandwich:
1. Pop hot falafel into pita.
2. Add sliced cucumbers and tomato and onion.
3. Pour on a creamy salad dressing OR plain yogurt mixed with a squirt of lemon juice and salt and pepper.
Serves 4.
vegetarian-lifestyle.com/2025/04/03/falafel-2/

Gado-Gado

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“Gado-gado” means “mix-mix.” In Indonesia, this salad is a complete one-dish meal. The word for sauce is bumbu. Gado-gado uses peanut bumbu.
Indonesia is the world’s largest archipelago (ar-kih-PEL-uh-go), or chain of islands. Indonesia is made of 17,000 islands. The capital city is Jakarta, on the island of Java.
What You Need
Equipment:
• Colander
• Cutting board
• Sharp knife
• Saucepan
• Stirring spoon
• Large bowl
• Small bowl or jar with lid (to mix dressing)
Ingredients:
Vegetables:
• 1 potato
• 1 cup cabbage, shredded
• 2 cups green beans
• 2 medium carrots, peeled and sliced thinly
• 1 cup cauliflower florets
• Water
Dressing:
• ½ cup crunchy peanut butter
• ¼ cup hot water
• ½ cup vegetable oil
• 2 cloves garlic, chopped
• 4 shallots, chopped
• ¼ teaspoon salt
• ½ teaspoon hot sauce OR ¼ teaspoon cayenne pepper
• ½ teaspoon brown sugar
• 1 tablespoon soy sauce
• 1 tablespoon lemon juice OR apple cider vinegar
Garnish:
• 1 cup bean sprouts, washed lettuce
• 2 or 3 hard-boiled eggs
• Tomato
• Cucumber
• Peanuts (optional)
What to Do
1. Chop the vegetables into small pieces.
2. Boil the potatoes in water in a saucepan until tender, 10 minutes.
3. Boil the rest of the vegetables in water with 1 teaspoon salt, for 2–4 minutes.
4. Strain the vegetables in a colander to drain all the water.
5. Boil the eggs for 2–3 minutes. Keep them in the hot water for ten minutes. Cool, peel, and slice the eggs.
6. Arrange a layer of lettuce in a serving bowl or platter.
7. Make the dressing. Dissolve peanut butter in hot water. Add remaining ingredients. Mix. Adjust amounts to your taste. Like it tangier? Add another tablespoon of lemon or vinegar. Want it thicker? Add more peanut butter. Saltier? More soy sauce. Spicier? Another dash of hot sauce or chili powder.
8. Scoop the vegetables onto the lettuce. Add tomatoes and cucumber.
9. Pour the dressing over the salad. (Gado-gado is good warm or cold. Store leftover dressing in the refrigerator.)
10. Top with bean sprouts and sliced eggs or peanuts.
Serves 2–4.
Cook’s Tip
Try slicing the carrots at an angle.
Cook’s Tip
Other veggie cooking options include frying, steaming, or using raw.
Cook’s Tip
Mix dressing in a jar. Put the lid on tight. Shake it up!
vegetarian-lifestyle.com/2025/04/02/gado-gado-2/

Pea Soup and Doughboys

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Pea soup and Doughboys is soup, with floating dumplings, or steamed biscuits.
Newfoundland is an island in the Atlantic Ocean. It is part of Canada. Its largest city is St. John’s, with a population of just over 100,000.
Newfoundland is the easternmost point in North America. Some icebergs that break off Greenland’s coast drift past Newfoundland.
Dumplings
Dumplings are cooked balls of dough. They are like soft biscuits. They are cooked right in the soup or stew.
What You Need
Equipment:
• Large saucepan
• Sharp knife
• Cutting board
• Stirring spoon
• Bowl
• Measuring cups and spoons
Ingredients:
Soup:
• 1 cup yellow split peas
• 3 cups water
• 1 medium onion
• 1 stalk celery
• 2 waxy potatoes (try using small red potatoes)
• 1 carrot
• 2 dried bay leaves*
What’s This?
Bay leaves come from the laurel tree. Simmered in soup, whole bay leaves add flavor.
• 1 teaspoon sea salt
• Black pepper
Dumplings:
• ½ cup all purpose flour
• ½ teaspoon salt
• 2 teaspoons baking powder
• ½ teaspoon mixed herbs (such as parsley or chives)
• 4 tablespoons butter
• ½ to 1 cup cold water or milk
What to Do
Soup:
1. Rinse the peas. Put peas in a saucepan with 3 cups water and the bay leaves.
2. Bring to a boil. Boil for 10 minutes. Reduce to low and simmer for 1 hour. Stir now and then.
3. While the peas cook, dice the onion, celery, carrots, and potatoes.
4. Mash peas with a potato masher.
5. Stir in the sea salt and black pepper.
6. Add the vegetables. Stir the soup. Bring back to a boil. Then simmer for 20 more minutes. Stir often so it doesn’t burn.
7. If you wish add more water to thin soup.
8. While soup is cooking, make the dumpling dough.
Dumplings:
1. In a bowl, mix all the dry ingredients.
2. With a dull knife, slice the butter into small pieces. Add to the dry ingredients, mashing with a fork until the butter is blended.
3. Add water or milk. Stir with a wooden spoon until the dough forms. Adjust the amount until you have a moist dumpling dough.
4. With a spoon, scoop up balls of dough. Drop them into the soup. Cover and simmer for 10–15 minutes, until the doughboys are puffed up and cooked.
5. Stir now and then to make sure the dumplings don’t stick.
Serves 4.
Cook’s Tip
When the soup is done, take out the bay leaves!
vegetarian-lifestyle.com/2025/04/01/pea-soup-and-doughboy...

Asparagus Frittata

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A frittata is an Italian omelette. It is made with eggs, vegetables, and cheese. You can start a frittata cooking on the stove and you can finish cooking it under the oven’s broiler.
Italy
Food is important in Italian culture. In Italy, people can spend two or three hours at the main meal, relaxing with family and friends. Favorite Italian foods are spaghetti, lasagna, and pizza.
Asparagus is a delicacy for many chefs. Stalks picked in early spring are tender. Asparagus is a perennial; it comes up every year. Asparagus can grow wild, even along railroad tracks and highways.
What You Need
Equipment:
• Cutting board
• Sharp knife
• Bowl
• Whisk
• Spatula
• Frying pan with lid
• Soup Pot
Ingredients:
• ½ pound fresh asparagus
• 2 tablespoons olive oil
• 1 small onion
• 1 clove garlic
• 6 eggs
• Salt
• Pepper
• ½ cup grated Parmesan or cheddar cheese
Cook’s Tip
You can also make this frittata with broccoli, zucchini, mushrooms, or spinach. Sauté the raw vegetables with the onion.
What to Do
1. Rinse asparagus. Snap off the bottom ends.
2. Cut asparagus spears into ½-inch pieces.
3. Place asparagus in a soup pan with an inch of water. Simmer just until tender, only about 1 or 2 minutes. Drain the water. Set the asparagus aside.
4. Chop the onion. Mince the garlic.
5. Crack eggs into a bowl. Beat the eggs with a fork or whisk until frothy.
6. Heat oil in a frying pan over medium heat.
7. Sauté onion for 5 minutes. Add garlic and asparagus and cook for one more minute.
8. Pour beaten eggs over vegetables in the frying pan.
9. Reduce heat to medium low. Cover. Cook for about 5–6 minutes.
10. Turn off heat. Lift the lid. Sprinkle cheese on top. Cover to let the cheese melt.
11. Slice the frittata and serve hot.
Serves 4–5.
Cook’s Tip
The ends of asparagus are “woody” and tough. Bend the stalk near the bottom until an inch or two snaps off. Throw that part away.
Cook’s Tip
Jiggle the pan. If the eggs wiggle, they need to cook a little longer.
vegetarian-lifestyle.com/2025/03/31/asparagus-frittata-2/

Tomatoes Rougaille

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The word rougaille (roo-GAHY) refers to Creole spices, like thyme and ginger. The cooks of Mauritius borrow flavors from Indian, Chinese, and French dishes. The best part about this recipe is that you don’t have to cook it! Just mix it in a bowl and pour it over warm cooked rice.
Mauritius is an island nation in the Indian Ocean. Its chief island, also called Mauritius, lies about 500 miles east of Madagascar and about 2,450 miles southwest of India.
Mauritius is the only known home of the dodo. The bird was first seen by Europeans in 1600. The dodo became extinct less than eighty years later.
Tomatoes
In Creole cooking, tomatoes are called “pommes d’amour,” a French phrase meaning “apples of love.” Tomatoes rougaille is often used as a chutney, a sauce or relish with sweet and tangy flavors.
What You Need
Equipment:
• Cutting board
• Sharp knife
• Mixing spoon
• Bowl
Ingredients:
• 1 green pepper
• 1 medium onion
• 1½–2 cups tomatoes, fresh or canned
Seasonings:
• 1 clove minced garlic
• ½ teaspoon dry ginger OR minced fresh ginger root
• ½ teaspoon dried coriander* OR 2 tablespoons freshly minced coriander or parsley
What’s This?
Coriander is an herb used a lot in Indian and Middle Eastern foods. It is also known as cilantro.
• A dash of cayenne or hot pepper sauce (like Tabasco)
• ½ teaspoon salt, to taste
• Fresh ground pepper, to taste
• Rice (cook following the directions on the package)
Cook’s Tip
Use a sweet onion like red or Vidalia.
Cook’s Tip
Dice 3 fresh tomatoes, or use a 12–16-ounce can of diced tomatoes (including the juice).
What to Do
1. Finely dice green pepper and onion.
2. Dice tomatoes or open the can.
3. Mix all ingredients (except rice) in bowl.
4. Serve tomatoes rougaille cold or room temperature. Pour over bowls of warm rice.
What’s This?
Finely means very small pieces.
Serves 3-4.
Cook’s Tip
As in most recipes, experiment with spices. Use only the ones you like.
vegetarian-lifestyle.com/2025/03/30/tomatoes-rougaille-2/

Mushroom Barley Soup

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Barley is a grain. It is a little chewy, like brown rice. The barley plant can thrive in poor soil. Barley is a staple food in Tibet. Tibetans grind barley flour to make a hot cereal called tsampa.
Tibet sits between Nepal, India, and China. Some people call Tibet “the roof of the world.” The world’s tallest mountain range, the Himalayas, including Mount Everest, borders southern Tibet. Lhasa, Tibet’s capital, has the highest elevation of any capital in the world. Its altitude is 11,450 feet.
Yaks are long-haired animals related to cows. Yaks live in the Himalayas. They thrive in high mountains. Tibetans herd yaks for milk and butter. Yak butter is a very important food in Tibet. People also spin yak hair into yarn.
What You Need
Equipment:
• Cutting board
• Sharp knife
• Large soup pan
• Mixing spoon
• Hot pad
• Ingredients:
• ½ cup raw, uncooked barley
• 4 cups water (more if needed)
• 1 pound mushrooms
• 1 large onion
• 3 tablespoons butter
• 1 teaspoon salt
• 2–3 tablespoons soy sauce
• Freshly ground black pepper
Cook’s Tip
Use cow’s milk butter! You probably won’t find yak butter.
Cook’s Tip
Grinding peppercorns releases the peppery flavor.
What to Do
1. In the soup pan, cook the barley in the water. It may take 30–40 minutes or so.
2. While the barley cooks, chop the onion. Slice the mushrooms until you have about 2 cups.
3. In a frying pan, melt butter over medium heat.
4. Put the mushrooms and onion and salt in the pan. Sauté until soft.
5. When the barley is tender, scoop the mushrooms and onions with a spatula into the soup.
6. Stir in soy sauce and pepper. Simmer over very low heat for about 15 minutes.
7. The soup should be thick. The barley grains should be tender and a little chewy. You can add a dab of butter if you want.
One recipe describes barley soup this way: “There will be a golden sheen on the surface and the heavenly smell will waft you across the Himalayas.”
Serves 4–6.
Cook’s Tip
Mushrooms shrink and release water as they cook. Keep the mushroom liquid in the pan. It is rich and flavorful.
vegetarian-lifestyle.com/2025/03/29/mushroom-barley-soup-3/

Mushroom Barley Soup

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Spinach Peanut Stew

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Peanut butter makes this stew creamy and rich. In Mali and Mauritania, many dishes are flavored with peanuts. Peanuts are a good source of protein.
Mali and Mauritania are in northwest Africa. The Sahara Desert covers most of the region. Drought is common. Water is scarce. Peanut crops are watered by the Niger River, which runs through both countries.
Onions have a strong flavor and odor. They can irritate your eyes enough to make you cry when you cut them. But they become mild and mellow when cooked.
What You Need
Equipment:
• Cutting board
• Sharp knife
• Skillet or frying pan
• Wooden spoon or spatula
• Hot pad
Ingredients:
• 1 tablespoon vegetable oil or olive oil
• 1 medium onion
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 2 tablespoons peanut butter (creamy or crunchy)
• 3 tablespoons tomato paste
• 1 tomato
• 3 cups chopped fresh spinach OR 1 package frozen spinach, thawed
• ¼–½ cup chopped peanuts
• Dash of cayenne pepper
• ½ cup water or vegetable stock
What to Do
1. Dice the onion and tomato.
2. Pour oil into frying pan. Heat over medium heat.
3. Add onion. Add salt and pepper. Sauté for 2–3 minutes.
4. Stir in peanut butter, tomato paste, and tomato.
5. Add a dash of cayenne pepper*.
6. Add spinach and peanuts. Stir.
7. Add water or stock.
8. Cover and simmer, stirring occasionally, for 10–15 minutes.
Dried chili pepper. It’s spicy hot!
Serve the hot stew over rice. (Cook the rice according to directions on the package.)
Serves 5–6.
Cook’s Tip
Slice and peel off the papery covering of the onion, then slice the white layers.
vegetarian-lifestyle.com/2025/03/28/spinach-peanut-stew-2/

Soy Sauce

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Soy sauce is made from fermented soybeans, roasted grain, water, and salt. Soy sauce was invented in China almost 2,500 years ago. Soy sauce is a poplar condiment used to flavor many Asian foods.
What’s This?
Fermentation is a chemical process that causes bubbles of gas to form.
What You Need
Equipment:
• Sharp knife
• Cutting board
• Fork
• Measuring spoons
• Frying pan with lid
• Spatula
Ingredients:
• Tofu
• Cabbage (optional)
• Spinach (optional)
For Marinade:
What’s This?
Marinade is flavorful liquid. When food soaks in a marinade (or marinates), it absorbs the flavor.
• 3 tablespoons soy sauce
• 3 tablespoons vegetable oil
• 2 teaspoons rice or cider vinegar
• 1 teaspoon fresh ginger root, grated
• 2 fresh scallions (green onions) diced
• 1 teaspoon sesame oil
• 1 clove* garlic, minced
What’s This?
A clove is one section of a garlic bulb. Take the papery skin off before using it.
• ground black pepper
• hot pepper flakes
What to Do
1. Slice tofu into ½-inch slices.
2. Mix marinade ingredients in a bowl. Whisk with a fork.
3. Combine marinade and tofu. Let it sit for 15 minutes.
4. Cook tofu.
5. For soft tofu: Place tofu and marinade in the frying pan. Cover and simmer over medium to low heat for 5 minutes.
6. For crispy tofu: Heat 1 tablespoon of oil in frying pan. Lift tofu from the marinade. Pat dry and coat with cornstarch. Brown tofu slices about 2–3 minutes on each side in the uncovered frying pan.
7. Flip the tofu with a spatula or tongs.
8. Add chopped cabbage or spinach to the pan if desired.
9. Simmer and stir for 5 more minutes. Serve tofu with warm cooked rice and a side of vegetables.
Serves 3–4
Cook’s Tip
The oil, soy sauce, and vinegar are important to the marinade, but all the other ingredients are optional. Add only the ones you like!
vegetarian-lifestyle.com/2025/03/25/soy-sauce/

Cream cheese and watercress sandwiches

stav26 posted a photo:

• slender sourdough French bread
• cream cheese
• watercress
• cherry tomatoes
• salt to taste
1. Cut thin slices from a long, slender loaf of sourdough French bread and spread them generously with cream cheese.
2. Wash and trim a bunch of watercress, shake or pat it dry, and break it up into sprigs. Arrange 4 or 5 sprigs of watercress on each sandwich and put ½ a cherry tomato, cut side down, in the center. Salt the sandwiches lightly.
vegetarian-lifestyle.com/2025/03/24/cream-cheese-and-wate...

Egg and pickled mushroom sandwiches

stav26 posted a photo:

• slender sourdough French bread
• butter
• hard-boiled eggs
• long strips of pimiento pepper
• marinated mushrooms
• salt and pepper (optional) to taste
1. Cut thin slices from a long, slender loaf of sourdough French bread, and butter them generously. Peel some hard-boiled eggs and carefully slice them about ¼-inch thick. Cut a large, peeled and seeded pimiento pepper into long ¼-inch strips.
2. Using only the larger slices that include part of the yolk, put 1 slice of egg in the center of each piece of bread. Wrap a strip of pimiento around the outside of the egg slice. Place a small marinated or pickled mushroom cap on top of the egg slice and secure it with a toothpick if necessary.
3. Salt the sandwiches lightly and dust them with a little black pepper if desired.
vegetarian-lifestyle.com/2025/03/23/egg-and-pickled-mushr...

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