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Vegan Recipes
Compiled From a Study Conducted by the University of Toronto and the Physicians' Committee for Responsible Medicine

Tuesday, July 25, 2006; 8:31 AM

Black Beans with Salsa on Toast (Serves 2)

At Maya Caribe, in Cancun, Mexico, you can fall out of your hotel bed onto the beach and be served a local breakfast of beans with toast. The salsa is a real eye-opener.

1 cup dry black beans

salt, garlic powder, and cumin to taste

1 teaspoon thinly sliced jalapenos

1 large tomato, diced

1/4 cup diced onions

4 slices of your favorite whole grain toast or tortillas

Start with black beans. You can boil them from scratch for about 2 hours after soaking them overnight. Do not undercook. After cooking, season them with salt, garlic powder, and cumin. Or you can make life easier and simply use canned beans (1 15-ounce can).

Heat and mash the beans.

For the salsa, mix the jalapenos, tomatoes, and onions, adjusting amounts to taste.

Serve the beans and salsa on toast or with tortillas.

Source: Maya Caribe, Cancun, Mexico, printed in The Best in the World, edited by Neal Barnard, M.D.

Tempeh Broccoli Sauté (Serves 4)

10-ounce package tempeh, cubed

2 stalks broccoli, chopped

1 small onion, minced

2 tablespoons oil

2 teaspoons tamari or soy sauce (optional)

Sauté cubed tempeh, broccoli, and onion in oil over medium-high heat until tempeh is lightly browned. Add soy sauce at last moment. Serve with brown rice.

Source: Simply Vegan by Debra Wasserman.

Yams with Cranberries and Apples (Serves 8)

A beautiful blend of sweet and tart flavors, this recipe is a perfect addition to any meal, for the holidays or otherwise.

4 yams, peeled

1 large, green apple, peeled and diced

1 cup raw cranberries

1/2 cup raisins

2 tablespoons raw sugar or other sweetener

1/2 cup orange juice

Preheat oven to 350° F.

Cut peeled yams into 1-inch chunks and place in a large baking dish. Top with diced apple, cranberries, and raisins. Sprinkle with sugar or other sweetener, then pour orange juice over all. Cover and bake for 1 hour and 15 minutes, or until yams are tender when pierced with a fork.

Source: Food for Life by Neal D. Barnard, M.D.; recipe by Jennifer Raymond.

Berry Sauce (Serves 6 as a dessert topping)

1-1/2 cup frozen raspberries

1/4 cup orange juice

1 cup fresh or frozen blueberries

Combine raspberries and orange juice in a small saucepan. Simmer until raspberries become sauce like, about 5 minutes. Add blueberries and cook for 2 more minutes. Serve warm over poached pears.

Note: Leftover sauce can be used on oatmeal for a special morning treat!

Source: Amy Lanou, PCRM's nutrition director for the Vegetarian Nutrition and Cooking Classes for Cancer Survivors.

Zucchini Skillet Hash (Serves 8)

8 ounces gluten-free pasta (quinoa, rice, etc.)

1/2 cup water

1 medium-sized onion, chopped

2 medium-sized stalk celery, sliced thin

2 medium-sized zucchini, diced

3 Boca Burgers patties, chopped

1 15-ounce can garbanzo beans, including liquid

1/2 teaspoon salt

Cook pasta according to package directions. Drain and rinse, then set aside.

In a large skillet heat the water; add onion (if used) and garlic. Cook over high heat for about 3 minutes, or until onion is soft. Add mushrooms and celery and continue cooking¿stirring frequently¿for about 5 minutes, or until the mushrooms begin to brown. Add a small amount of burger patties; then cook, stirring often, for about 3 minutes, or until zucchini is just tender when pierced with a fork.

Purée beans, with their liquid, in a blender or food processor. Add to the vegetable mixture, along with pasta and salt. Heat gently, stirring frequently, until hot and steamy.

Source: Foods That Fight Pain, by Neal D. Barnard, M.D.; recipe by Jennifer Raymond.

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