OAMC - Vegetarian Plan Article by: Stephanie

Dated: May 28, 2006

This Veggie Plan was put together by Stephanie and posted to the Friendly Freezer list, a very active, very friendly once-a-month cooking list. The plan originally appeared on Robbyn Snider's website. She is the "list mom" for Friendly Freezer. Check out her site for more great oamc plans.



Vegetarian Meal Plan and recipes

1. Meatless Tamale Pie

2. Popeye Pie

3. Lentil Stew

4. Scalloped Potatoes (served with Mixed veggie dish, no recipe)

5. Crockpot mac and cheese

6. Lentil Rice Casserole

7. Split Pea Soup

8. Lentil Soup

9. Black Bean Quesadillas

10. Vegetarian Shepherd's Pie

11. Eggplant Parmesan

12. BBQ Eggplant with Couscous

13. Brown Lentil Bake with Pineapple

14. Vegetable Barbecue Couscous

15. Nutty Pasta Twists

16. Broccoli and Chickpeas with Rice

17. Chile Relleno Puff

18. Spaghetti

19. Chicken TVP potpie

20. Potato Cheese Soup

21. Baked Potatoes with Chili and Cheese

22. Black Bean Soup

23. Biscuit Taco Casserole

24. Pizza with Whole Wheat Crust

25. Risotto Primavera

26. Sweet and Sour Tofu

27. Stir Fry with Rice

28. Homemade Garden Burgers (top-secret Lite recipe), baked fries, coleslaw

29. Beans and Rice, broccoli cornbread

30. Polenta Pizza Casserole



Recipes



Whole Wheat Crust

1 cup plus 2 tablespoons water

2 tablespoons olive or vegetable oil

1 1/2 cup all purpose flour

1 1/2 cup whole wheat flour

1 teaspoon sugar

1 teaspoon salt

2 1/2 teaspoons yeast



Place all ingredients in bread machine in order listed. Run on dough cycle. When done, fix as desired and bake 18 to 20 minutes at 400 degrees.



Biscuit Taco Casserole - (Pillsbury Bake-Off recipe, originally called for 1/2 lb ground beef, but I substitute beans)

16 oz jar medium taco sauce

12 oz can refrigerated buttermilk biscuits

1 1/2 cups shredded cheddar cheese

1 cup shredded mozzarella cheese

1 (2.25 oz) can sliced, black olives

8 oz beans (refried, pinto, black, etc.; doesn't matter)

1/4 cup chopped red bell pepper

1/4 cup chopped green bell pepper

1/4 cup sliced mushrooms



Heat oven to 400. Lightly grease 13x9 inch pan. Spread taco sauce on bottom of dish. Separate dough into 10 biscuits; cut each biscuit into 4 pieces. Place biscuit pieces in taco sauce; turn to coat. Sprinkle biscuits with 1/2 to 1 cup of the cheddar cheese, 1/2 cup of the mozzarella cheese and the olives; mix gently. Bake at 400 F for 15 to 18 minutes or until bubbly. Meanwhile, in large skillet saute beans, peppers, and mushrooms until veggies are done. Sprinkle remaining cheeses over mixture in casserole. Top with bean mixture. Bake an additional 6 minutes.



Freeze before baking and then bake when serving.



Popeye Pie - (can't remember where I got this, sorry; probably F-F)

12 oz frozen, chopped spinach

1/4 cup onion, chopped

2 eggs, well beaten

2 tablespoons parmesan cheese

1 cup milk

1/2 tsp. nutmeg

1/2 tsp. salt

1/3 cup celery, chopped



Thaw and press our liquid from spinach. Mix remaining together and fold in spinach. Pour into greased 9 inch pie plate. Freeze. To serve: Thaw. Bake at 375 degrees for 45 minutes. Cut in 6 wedges and serve.



Lentil Stew - (I think I got this from Dollar Stretcher)

2 tablespoons oil

1 onion, chopped

7 cups water

2 tsp. vegetable or chicken broth granules

1 cup lentils, rinsed

1/2 cup small macaroni

2 carrots, sliced

16 oz can chickpeas, drained and rinsed

1/2 teaspoon thyme



In large soup pot, saute onions in oil over medium high heat until tender. Add water, broth, and lentils. Reduce heat, cover, and simmer for 30 minutes. Add remaining ingredients, cover, and simmer for 15-20 minutes until lentils and carrots are tender.



Scalloped Potatoes - (Mom's recipe)

8 potatoes, peeled and sliced

layered in casserole dish with

1 onion, sliced into rings and separated



In bowl, mix 1 can cream of mushroom soup, and 1 can milk. Blend. Pour over onions and potatoes. Stir. Bake at 350 F for 1 hour.



Crockpot Mac and Cheese

8 oz box macaroni, cooked and drained

2 tablespoons oil

13 oz can evaporated milk

1 1/2 cup milk

3 cups shredded cheese

1/4 cup melted butter.



Mix all. Put in Ziploc. When time to serve, thaw and put in crockpot for 3-4 hours on low.



Lentil Rice Casserole

3 cups chicken broth, or use water and 1 tb vegetable seasoning

3/4 cups lentils, uncooked

1/2 cup brown rice, uncooked

3/4 cup chopped onion

1/2 tsp. basil

1/4 tsp. oregano

1/4 tsp. thyme

1/4 tsp. garlic powder



Blend all together in a casserole dish. Bake covered, for 1 1/2 hours at 300. Cool then freeze. When serving, thaw and reheat. During the last few minutes of cooking, you may top with shredded cheese, I don't.



Black Bean Quesadillas - (Woman's Day or Family Circle)

8 flour tortillas (8 inch)

1 cup medium salsa

15 oz can black beans, drained, rinsed, and lightly mashed

1 cup shredded cheese (they use Muenster, I use cheddar or Monterey)

2 green onions, chopped

1/2 tsp. salt

Enchilada sauce



Lay 4 tortillas in greased baking dish. Add salsa, beans, cheese, onions, and salt. Put 4 tortillas on top of those. Add enchilada sauce on top. Freeze.



To serve: bake at 350 until cheese is melted and heated through.



Vegetable Shepherd's Pie - (vegetarian resource group)

4 medium potatoes, peeled and quartered

1/2 cup potato water

1/4 tsp. salt

1/4 tsp. onion powder

8 oz steamed tempeh OR 1 1/2 cups garbanzo beans, cooked

1 cup frozen corn, thawed

1 cup frozen peas, thawed

1/3 cup peanut butter

1/2 cup water

1 tsp. vegetable seasoning

paprika



Place potatoes in a large saucepan, and add just enough water to cover. Boil for 15-20 minutes, or until tender. Drain potatoes, reserving liquid. Mash cooked potatoes with hot water, salt, and onion powder. Add additional liquid if desired. Set aside. Combine tempeh OR beans, corn, and peas in a 9 in pie pan. In a separate bowl, whisk together peanut butter, water, and seasoning until smooth. Pour sauce evenly over vegetables. Top with mounds of mashed potatoes. Sprinkle with paprika. Freeze.



To serve: Thaw. Preheat oven to 350. Bake for 30-40 minutes, or until potatoes start to brown. Serve hot or at room temperature.



Easy Curried Lentil or Pea Soup - (McDougall Cookbook)

10 cups water

2 cups lentils or green split peas

1 chopped onion

2 tsp. curry powder

2 cups cooked rice



Start by cooking the lentils and onion OR split peas and onion in the water over low heat for about 30 minutes. Add curry powder and the rice and cook for 30 minutes longer.



Barbecue Eggplant with Couscous - Serves 2-3.

1 eggplant, sliced into 1/2" rounds.



Place in broiling pan. Brush each slice liberally with barbecue sauce. Cover every exposed area. Broil for approximately 5 minutes, then flip, brush other side with BBQ sauce; then broil another 5 minutes. Meanwhile, boil water for couscous (need box of couscous, make all). Add couscous. Remove from heat and let stand for 5 minutes. Serve with salad. This is one of those quick meals. I eat this the night I cook.



Meatless Tamale Pie - Fry 3 large onions with 4 peeled, diced carrots. Add 3 cans beans and 1 lb frozen corn kernels. Throw in 1 - 8oz can tomato sauce and 1 TB each cumin and chili powder. Put everything in big casserole dish and top with corn bread batter. Bake for 30 minutes at 350.



Split Pea Soup - (Ecological Cooking)

1 lb green split peas

2 quarts water

1 stalk celery, chopped

1 medium carrot, chopped

1 tsp. thyme

1 bay leaf

salt, to taste



Place all ingredients in a lg. pot and bring to a boil. Simmer, uncovered, on high heat for 20 minutes. Lower heat and simmer, covered, approximately 1 hr or until peas are soft. Remove bay leaf and beat with a wire whisk or process in blender until smooth. Freeze. Thaw and heat through.



Eggplant Parmesan

2 cups water

1 cup bulgur

3/4 cup egg substitute or 3 eggs

3/4 cup Italian bread crumbs

1/2 cup chopped parsley

1/2 cup Parmesan cheese

1 tsp. basil

1 tablespoon oil

1 small eggplant, thinly sliced

1 - 8oz can tomato sauce

1/2 cup shredded mozzarella cheese



Heat water to boiling in large saucepan; remove from heat and stir in bulgur. Let stand uncovered 30-60 minutes or until liquid is absorbed. Mix bulgur, eggs, bread crumbs, parsley, parmesan cheese, and basil. Heat oil in skillet over low heat. Place half of the eggplant slices in skillet; top with bulgur mixture. Arrange remaining eggplant slices over bulgur, top with tomato sauce. Cover and cook 30-35 minutes or until eggplant is tender. Sprinkle with mozzarella cheese. Serves 6.



Brown Lentil Bake with Pineapple - (Vegsource - Deborah)

(missing the amount of lentils... sorry...working on this problem!)

2 tablespoons olive oil

2 large onions, chopped

1 garlic clove, minced

2 tablespoons parsley, minced

1 tsp. Italian herbs

1 tablespoon soy sauce

3/4 cup bread crumbs

1-8 oz can pineapple rings



Heat oven to 350. Heat oil in large skillet and saute onion. Add garlic, lentils, parsley, herbs, and soy sauce. Mash. Mix in 1/2 cup bread crumbs. Season with salt and pepper. Put in baking dish. Sprinkle with remaining crumbs. Cover and bake for 20 minutes. Remove cover. Top with pineapple and bake for 10-15 minutes more.



Vegetable Barbecue Couscous - (My own creation - I don't freeze this; but keep it in refrigerator for the week)

1 bag frozen black bean, broccoli, corn, and red pepper mix

1/2 bottle barbecue sauce

cooked couscous



Cook vegetables in water for about 7 minutes, or until tender. Add barbecue sauce. Heat through. Add cooked couscous.



Nutty Pasta Twists

1/4 cup drained, rinsed canned kidney beans

2 tablespoons peanut butter

1 tablespoon honey

1 tsp. soy sauce

1 tsp. onion; minced fine

1 garlic clove, minced fine

2 tablespoons water



Cook pasta until tender. Drain and rinse in colander and let cool to room temp. Mash beans with spoon until smooth. Stir in peanut butter, water, honey, soy sauce, onion, and garlic. Add pasta and toss to coat evenly.



Broccoli and Chickpeas with Rice - Serves 2-3

Saute 1/2 a chopped onion. Add 1 cup of broccoli florets and 1 can drained and rinsed chickpeas. Season with tamari or soy sauce and lemon to taste. Thicken liquid with flour and cold water. Serve with rice.



Chile Relleno Puff - (Miserly Moms)

1-7 0z can whole green chilies

8 oz Monterey jack cheese

6 eggs

3/4 cup milk

1 tablespoon flour

1 tsp. baking powder

1/2 tsp. garlic salt



Grease a small baking pan. Lay down the chilies and cover with half of the cheese. Combine the rest of the ingredients. Pour over chilies. Top with rest of cheese. Bake at 350 for 30 minutes. Serves 4.



Spaghetti with Zucchini Sauce - (Miserly Moms - I love this book)

1 (28-32 oz) jar spaghetti sauce

1 lb zucchini, sliced and cut in half

1/2 cup grated cheese

1/2 lb spaghetti noodles



Cook noodles and set aside. Combine zucchini and sauce in a saucepan and heat until zucchini are cooked. Toss with noodles and cheese.



Chicken TVP Potpie

prepared pie crust in pie pan

1 cup vegetable chicken broth

1 onion, diced

1 potato, peeled and cubed

2 carrots, peeled and cubed

3 stalks celery, cubed

1 cup chicken TVP, cubed

2 tablespoons roux (1 tablespoon butter plus 1 Tablespoon flour, melted together)

1 tsp. sage

1 tsp. oregano

1/s tsp. paprika

1/2 tsp. pepper



Combine all in a pan (besides crust, of course) and stir over medium heat. Put in pie crust and put crust on top. Bake at 375 for 45 minutes, or until golden brown.



Potato Cheese Soup - (Miserly Moms)

1 cup leftover mashed potatoes

1 cup water

2 cups milk

1/2 cup cheese

1 onion, diced

1 tsp pepper

1 tsp. salt

2 tablespoons flour

1 tablespoons butter



In a saucepan, melt butter and fry onion until light brown. Stir in the flour and salt and pepper. Stir forming a roux paste. Add water, stirring constantly. When mixed, add the rest of the ingredients. Stir while it thickens and the cheese melts.



Baked potatoes with chili and cheese - For this I cheat. I open and freeze 1 can vegetarian chili and freeze separately 1 cup grated cheese for topping.



Black Bean Soup - (Miserly Moms, again)

2-15 oz cans black beans

1-15 oz can stewed tomatoes

1 can vegetable broth plus 1 vegetable. chicken bouillon cube

1 onion, chopped

1 garlic clove, crushed

salt and pepper

1 tablespoons oregano

2 tablespoons lime juice



Combine in a large pan and simmer until cooked through. Add lime juice after cooked. Serve with rolls or rice.



Risotto Primavera

2 tablespoons olive or vegetable oil

1 medium onion, chopped

1 carrot, cut into julienne strips

1 cup uncooked arborio or regular medium grain white rice

2-15 oz cans chicken broth or use vegetable broth plus chicken bullion powder

1 cup broccoli florets

1 cup frozen peas

1 zucchini, cut into julienne strips

8 teaspoons grated parmesan cheese



Heat oil in a 3 qt saucepan over medium high heat. Cook onion and carrot in oil, stirring frequently, until crisp tender. Stir in rice. Cook, stirring frequently, until rice begins to brown. Pour 1/2 cup of the broth over rice mixture. Cook uncovered, stirring occasionally, until liquid is absorbed. Continue cooking 15 to 20 minutes, adding broth 1/2 cup at a time and stirring occasionally, until rice is tender and creamy; add broccoli, peas, and zucchini with the last addition of the broth. Sprinkle with cheese.



Sweet and Sour Tofu - (Michelle from Vegsource)

1 lb tofu, water packed



Deep fry in oil until golden brown or 4 minutes, then drain. Heat 2 tablespoons oil and stir fry 1 cup EACH green and red peppers, onions, and pineapple chunks. Mix together, 3/4 tsp. salt, 1/2 cup sugar, 1 tablespoon cornstarch, 1/3 cup each vinegar and ketchup and 1/2 cup water. Then add to veggies; cook until mixture thickens and then add to tofu. Serve over rice.



Stir Fry with Rice (Deborah from Vegsource)

1 bag frozen stir fry veggies

1 tablespoon smoked sesame oil

1 cup broth

2 tsp. cornstarch

1 tb soy sauce

1 tsp. sugar

1/4 tsp. ginger

1/2 tsp. garlic powder

meat substitutes, shredded (amt. and type your choice, I use chicken TVP)



Heat sesame oil over medium heat in large pan. Add veggies and stir fry until they begin to soften. Add meat subs and continue to stir fry. Add soy sauce, sugar, garlic, and ginger. Continue to cook mixture to desired amount of doneness. Mix cornstarch with broth and add to pan. Stir constantly until thickened. Serve over rice or noodles.



Garden Burgers - (Top Secret Recipes Lite by Todd Wilbur, makes 6 patties)

2 tablespoons bulgur

1 lb mushrooms, quartered (4 cups steamed)

1 cup diced onion (1/2 cup steamed)

1/2 cup rolled oats

2/3 cup brown rice

1/2 cup shredded low fat mozzarella cheese

2 tablespoons shredded low fat cheddar cheese

2 tablespoons low fat cottage cheese

1/2 tsp. salt

1/2 tsp. garlic powder

dash pepper

2 tb cornstarch

olive oil cooking spray



Add 1/4 cup boiling water to the bulgur in a small bowl and let sit for about 1 hr. Steam the mushrooms for 10 minutes or until tender; then remove them from steamer; and replace with onion. Steam onions for 10 minutes or until pieces are translucent. Keep these separate and set aside.



Add 1/2 cup of water to the oats and let them soak for 10 minutes, until soft. Drain any excess water from bulgur and oats, the combine grains with mushrooms, rice, cheeses, and spices in blender or food processor and pulse 4 or 5 times until ingredients are chopped fine, but not pureed.



Pour mixture into a bowl with the onion and cornstarch, and mix well. Preheat oven to 300 degrees and set a large skillet over medium/low heat. Spray the skillet with spray. Measure 1/2 cup at a time of the mixture into the pan and shape with a spoon into a 3 3/4 inch patty that is approximately 1/2 inch thick.



Cook the patties in batches for 2 to 4 minutes per side, or until light brown on the surface. When all of the patties have been cooked in skillet, arrange them on a lightly sprayed cooking sheet and bake for 20 to 25 minutes in the oven. Be sure to turn them over halfway through the cooking time. Freeze when they have cooled.



To serve: Can be reheated in pan; grilled or microwaved for 30 to 35 seconds and then toasted.



Beans and Rice - Serves 4-6 (Ecological Cooking)

3/4 cup red beans, rinsed well

6 cups water

1 1/2 cups brown rice

2 tablespoons tamari or soy sauce



Place beans and water in large pot. Bring to boil, cover, reduce heat to low, and simmer 30 minutes. Stir in rice and tamari. Bring back up to boil. Reduce heat to low again, cover and simmer for 1 hr. Fluff with a fork. Serve hot.



Broccoli Cornbread

1/2 cup melted margarine

1/2 cup chopped onion

1 tsp. salt

1 pkg. frozen broccoli, thawed and drained

3/4 cup cottage cheese

4 eggs

1 package cornbread mix



Mix margarine, onions, salt, cheese, broccoli, and beaten eggs. Stir in muffin mix. Pour in a 9x13 pan and bake at 400 degrees for 25-30 minutes; or until brown.



Polenta Pizza Casserole - Prepared polenta, broiled in baking dish until browned. Add pizza sauce, and whatever topping you want. Freeze. Thaw. Preheat oven to 425 degrees. Bake 18-20 minutes. Let stand for 10 minutes and serve.



About the Author:

Stephanie is a stay at home mom and a vegetarian. She has been happily married for 6 1/2 years to her highschool sweetheart, Siddhartha. They have a beautiful 2 year old boy, Austen, and live in a small town in Oregon. This Veggie Plan was put together by Stephanie and posted to the Friendly Freezer list, a very active, very friendly once-a-month cooking list. The plan originally appeared on Robbyn Snider's website. She is the "list mom" for Friendly Freezer. Check out her site for more great oamc plans.1. Meatless Tamale Pie2. Popeye Pie3. Lentil Stew4. Scalloped Potatoes (served with Mixed veggie dish, no recipe)5. Crockpot mac and cheese6. Lentil Rice Casserole7. Split Pea Soup8. Lentil Soup9. Black Bean Quesadillas10. Vegetarian Shepherd's Pie11. Eggplant Parmesan12. BBQ Eggplant with Couscous13. Brown Lentil Bake with Pineapple14. Vegetable Barbecue Couscous15. Nutty Pasta Twists16. Broccoli and Chickpeas with Rice17. Chile Relleno Puff18. Spaghetti19. Chicken TVP potpie20. Potato Cheese Soup21. Baked Potatoes with Chili and Cheese22. Black Bean Soup23. Biscuit Taco Casserole24. Pizza with Whole Wheat Crust25. Risotto Primavera26. Sweet and Sour Tofu27. Stir Fry with Rice28. Homemade Garden Burgers (top-secret Lite recipe), baked fries, coleslaw29. Beans and Rice, broccoli cornbread30. Polenta Pizza Casserole1 cup plus 2 tablespoons water2 tablespoons olive or vegetable oil1 1/2 cup all purpose flour1 1/2 cup whole wheat flour1 teaspoon sugar1 teaspoon salt2 1/2 teaspoons yeastPlace all ingredients in bread machine in order listed. Run on dough cycle. When done, fix as desired and bake 18 to 20 minutes at 400 degrees.- (Pillsbury Bake-Off recipe, originally called for 1/2 lb ground beef, but I substitute beans)16 oz jar medium taco sauce12 oz can refrigerated buttermilk biscuits1 1/2 cups shredded cheddar cheese1 cup shredded mozzarella cheese1 (2.25 oz) can sliced, black olives8 oz beans (refried, pinto, black, etc.; doesn't matter)1/4 cup chopped red bell pepper1/4 cup chopped green bell pepper1/4 cup sliced mushroomsHeat oven to 400. Lightly grease 13x9 inch pan. Spread taco sauce on bottom of dish. Separate dough into 10 biscuits; cut each biscuit into 4 pieces. Place biscuit pieces in taco sauce; turn to coat. Sprinkle biscuits with 1/2 to 1 cup of the cheddar cheese, 1/2 cup of the mozzarella cheese and the olives; mix gently. Bake at 400 F for 15 to 18 minutes or until bubbly. Meanwhile, in large skillet saute beans, peppers, and mushrooms until veggies are done. Sprinkle remaining cheeses over mixture in casserole. Top with bean mixture. Bake an additional 6 minutes.Freeze before baking and then bake when serving.- (can't remember where I got this, sorry; probably F-F)12 oz frozen, chopped spinach1/4 cup onion, chopped2 eggs, well beaten2 tablespoons parmesan cheese1 cup milk1/2 tsp. nutmeg1/2 tsp. salt1/3 cup celery, choppedThaw and press our liquid from spinach. Mix remaining together and fold in spinach. Pour into greased 9 inch pie plate. Freeze. To serve: Thaw. Bake at 375 degrees for 45 minutes. Cut in 6 wedges and serve.- (I think I got this from Dollar Stretcher)2 tablespoons oil1 onion, chopped7 cups water2 tsp. vegetable or chicken broth granules1 cup lentils, rinsed1/2 cup small macaroni2 carrots, sliced16 oz can chickpeas, drained and rinsed1/2 teaspoon thymeIn large soup pot, saute onions in oil over medium high heat until tender. Add water, broth, and lentils. Reduce heat, cover, and simmer for 30 minutes. Add remaining ingredients, cover, and simmer for 15-20 minutes until lentils and carrots are tender.- (Mom's recipe)8 potatoes, peeled and slicedlayered in casserole dish with1 onion, sliced into rings and separatedIn bowl, mix 1 can cream of mushroom soup, and 1 can milk. Blend. Pour over onions and potatoes. Stir. Bake at 350 F for 1 hour.8 oz box macaroni, cooked and drained2 tablespoons oil13 oz can evaporated milk1 1/2 cup milk3 cups shredded cheese1/4 cup melted butter.Mix all. Put in Ziploc. When time to serve, thaw and put in crockpot for 3-4 hours on low.3 cups chicken broth, or use water and 1 tb vegetable seasoning3/4 cups lentils, uncooked1/2 cup brown rice, uncooked3/4 cup chopped onion1/2 tsp. basil1/4 tsp. oregano1/4 tsp. thyme1/4 tsp. garlic powderBlend all together in a casserole dish. Bake covered, for 1 1/2 hours at 300. Cool then freeze. When serving, thaw and reheat. During the last few minutes of cooking, you may top with shredded cheese, I don't.- (Woman's Day or Family Circle)8 flour tortillas (8 inch)1 cup medium salsa15 oz can black beans, drained, rinsed, and lightly mashed1 cup shredded cheese (they use Muenster, I use cheddar or Monterey)2 green onions, chopped1/2 tsp. saltEnchilada sauceLay 4 tortillas in greased baking dish. Add salsa, beans, cheese, onions, and salt. Put 4 tortillas on top of those. Add enchilada sauce on top. Freeze.To serve: bake at 350 until cheese is melted and heated through.- (vegetarian resource group)4 medium potatoes, peeled and quartered1/2 cup potato water1/4 tsp. salt1/4 tsp. onion powder8 oz steamed tempeh OR 1 1/2 cups garbanzo beans, cooked1 cup frozen corn, thawed1 cup frozen peas, thawed1/3 cup peanut butter1/2 cup water1 tsp. vegetable seasoningpaprikaPlace potatoes in a large saucepan, and add just enough water to cover. Boil for 15-20 minutes, or until tender. Drain potatoes, reserving liquid. Mash cooked potatoes with hot water, salt, and onion powder. Add additional liquid if desired. Set aside. Combine tempeh OR beans, corn, and peas in a 9 in pie pan. In a separate bowl, whisk together peanut butter, water, and seasoning until smooth. Pour sauce evenly over vegetables. Top with mounds of mashed potatoes. Sprinkle with paprika. Freeze.To serve: Thaw. Preheat oven to 350. Bake for 30-40 minutes, or until potatoes start to brown. Serve hot or at room temperature.- (McDougall Cookbook)10 cups water2 cups lentils or green split peas1 chopped onion2 tsp. curry powder2 cups cooked riceStart by cooking the lentils and onion OR split peas and onion in the water over low heat for about 30 minutes. Add curry powder and the rice and cook for 30 minutes longer.- Serves 2-3.1 eggplant, sliced into 1/2" rounds.Place in broiling pan. Brush each slice liberally with barbecue sauce. Cover every exposed area. Broil for approximately 5 minutes, then flip, brush other side with BBQ sauce; then broil another 5 minutes. Meanwhile, boil water for couscous (need box of couscous, make all). Add couscous. Remove from heat and let stand for 5 minutes. Serve with salad. This is one of those quick meals. I eat this the night I cook.- Fry 3 large onions with 4 peeled, diced carrots. Add 3 cans beans and 1 lb frozen corn kernels. Throw in 1 - 8oz can tomato sauce and 1 TB each cumin and chili powder. Put everything in big casserole dish and top with corn bread batter. Bake for 30 minutes at 350.- (Ecological Cooking)1 lb green split peas2 quarts water1 stalk celery, chopped1 medium carrot, chopped1 tsp. thyme1 bay leafsalt, to tastePlace all ingredients in a lg. pot and bring to a boil. Simmer, uncovered, on high heat for 20 minutes. Lower heat and simmer, covered, approximately 1 hr or until peas are soft. Remove bay leaf and beat with a wire whisk or process in blender until smooth. Freeze. Thaw and heat through.2 cups water1 cup bulgur3/4 cup egg substitute or 3 eggs3/4 cup Italian bread crumbs1/2 cup chopped parsley1/2 cup Parmesan cheese1 tsp. basil1 tablespoon oil1 small eggplant, thinly sliced1 - 8oz can tomato sauce1/2 cup shredded mozzarella cheeseHeat water to boiling in large saucepan; remove from heat and stir in bulgur. Let stand uncovered 30-60 minutes or until liquid is absorbed. Mix bulgur, eggs, bread crumbs, parsley, parmesan cheese, and basil. Heat oil in skillet over low heat. Place half of the eggplant slices in skillet; top with bulgur mixture. Arrange remaining eggplant slices over bulgur, top with tomato sauce. Cover and cook 30-35 minutes or until eggplant is tender. Sprinkle with mozzarella cheese. Serves 6.- (Vegsource - Deborah)(missing the amount of lentils... sorry...working on this problem!)2 tablespoons olive oil2 large onions, chopped1 garlic clove, minced2 tablespoons parsley, minced1 tsp. Italian herbs1 tablespoon soy sauce3/4 cup bread crumbs1-8 oz can pineapple ringsHeat oven to 350. Heat oil in large skillet and saute onion. Add garlic, lentils, parsley, herbs, and soy sauce. Mash. Mix in 1/2 cup bread crumbs. Season with salt and pepper. Put in baking dish. Sprinkle with remaining crumbs. Cover and bake for 20 minutes. Remove cover. Top with pineapple and bake for 10-15 minutes more.- (My own creation - I don't freeze this; but keep it in refrigerator for the week)1 bag frozen black bean, broccoli, corn, and red pepper mix1/2 bottle barbecue saucecooked couscousCook vegetables in water for about 7 minutes, or until tender. Add barbecue sauce. Heat through. Add cooked couscous.1/4 cup drained, rinsed canned kidney beans2 tablespoons peanut butter1 tablespoon honey1 tsp. soy sauce1 tsp. onion; minced fine1 garlic clove, minced fine2 tablespoons waterCook pasta until tender. Drain and rinse in colander and let cool to room temp. Mash beans with spoon until smooth. Stir in peanut butter, water, honey, soy sauce, onion, and garlic. Add pasta and toss to coat evenly.- Serves 2-3Saute 1/2 a chopped onion. Add 1 cup of broccoli florets and 1 can drained and rinsed chickpeas. Season with tamari or soy sauce and lemon to taste. Thicken liquid with flour and cold water. Serve with rice.- (Miserly Moms)1-7 0z can whole green chilies8 oz Monterey jack cheese6 eggs3/4 cup milk1 tablespoon flour1 tsp. baking powder1/2 tsp. garlic saltGrease a small baking pan. Lay down the chilies and cover with half of the cheese. Combine the rest of the ingredients. Pour over chilies. Top with rest of cheese. Bake at 350 for 30 minutes. Serves 4.- (Miserly Moms - I love this book)1 (28-32 oz) jar spaghetti sauce1 lb zucchini, sliced and cut in half1/2 cup grated cheese1/2 lb spaghetti noodlesCook noodles and set aside. Combine zucchini and sauce in a saucepan and heat until zucchini are cooked. Toss with noodles and cheese.prepared pie crust in pie pan1 cup vegetable chicken broth1 onion, diced1 potato, peeled and cubed2 carrots, peeled and cubed3 stalks celery, cubed1 cup chicken TVP, cubed2 tablespoons roux (1 tablespoon butter plus 1 Tablespoon flour, melted together)1 tsp. sage1 tsp. oregano1/s tsp. paprika1/2 tsp. pepperCombine all in a pan (besides crust, of course) and stir over medium heat. Put in pie crust and put crust on top. Bake at 375 for 45 minutes, or until golden brown.- (Miserly Moms)1 cup leftover mashed potatoes1 cup water2 cups milk1/2 cup cheese1 onion, diced1 tsp pepper1 tsp. salt2 tablespoons flour1 tablespoons butterIn a saucepan, melt butter and fry onion until light brown. Stir in the flour and salt and pepper. Stir forming a roux paste. Add water, stirring constantly. When mixed, add the rest of the ingredients. Stir while it thickens and the cheese melts.- For this I cheat. I open and freeze 1 can vegetarian chili and freeze separately 1 cup grated cheese for topping.- (Miserly Moms, again)2-15 oz cans black beans1-15 oz can stewed tomatoes1 can vegetable broth plus 1 vegetable. chicken bouillon cube1 onion, chopped1 garlic clove, crushedsalt and pepper1 tablespoons oregano2 tablespoons lime juiceCombine in a large pan and simmer until cooked through. Add lime juice after cooked. Serve with rolls or rice.2 tablespoons olive or vegetable oil1 medium onion, chopped1 carrot, cut into julienne strips1 cup uncooked arborio or regular medium grain white rice2-15 oz cans chicken broth or use vegetable broth plus chicken bullion powder1 cup broccoli florets1 cup frozen peas1 zucchini, cut into julienne strips8 teaspoons grated parmesan cheeseHeat oil in a 3 qt saucepan over medium high heat. Cook onion and carrot in oil, stirring frequently, until crisp tender. Stir in rice. Cook, stirring frequently, until rice begins to brown. Pour 1/2 cup of the broth over rice mixture. Cook uncovered, stirring occasionally, until liquid is absorbed. Continue cooking 15 to 20 minutes, adding broth 1/2 cup at a time and stirring occasionally, until rice is tender and creamy; add broccoli, peas, and zucchini with the last addition of the broth. Sprinkle with cheese.- (Michelle from Vegsource)1 lb tofu, water packedDeep fry in oil until golden brown or 4 minutes, then drain. Heat 2 tablespoons oil and stir fry 1 cup EACH green and red peppers, onions, and pineapple chunks. Mix together, 3/4 tsp. salt, 1/2 cup sugar, 1 tablespoon cornstarch, 1/3 cup each vinegar and ketchup and 1/2 cup water. Then add to veggies; cook until mixture thickens and then add to tofu. Serve over rice.(Deborah from Vegsource)1 bag frozen stir fry veggies1 tablespoon smoked sesame oil1 cup broth2 tsp. cornstarch1 tb soy sauce1 tsp. sugar1/4 tsp. ginger1/2 tsp. garlic powdermeat substitutes, shredded (amt. and type your choice, I use chicken TVP)Heat sesame oil over medium heat in large pan. Add veggies and stir fry until they begin to soften. Add meat subs and continue to stir fry. Add soy sauce, sugar, garlic, and ginger. Continue to cook mixture to desired amount of doneness. Mix cornstarch with broth and add to pan. Stir constantly until thickened. Serve over rice or noodles.- (Top Secret Recipes Lite by Todd Wilbur, makes 6 patties)2 tablespoons bulgur1 lb mushrooms, quartered (4 cups steamed)1 cup diced onion (1/2 cup steamed)1/2 cup rolled oats2/3 cup brown rice1/2 cup shredded low fat mozzarella cheese2 tablespoons shredded low fat cheddar cheese2 tablespoons low fat cottage cheese1/2 tsp. salt1/2 tsp. garlic powderdash pepper2 tb cornstarcholive oil cooking sprayAdd 1/4 cup boiling water to the bulgur in a small bowl and let sit for about 1 hr. Steam the mushrooms for 10 minutes or until tender; then remove them from steamer; and replace with onion. Steam onions for 10 minutes or until pieces are translucent. Keep these separate and set aside.Add 1/2 cup of water to the oats and let them soak for 10 minutes, until soft. Drain any excess water from bulgur and oats, the combine grains with mushrooms, rice, cheeses, and spices in blender or food processor and pulse 4 or 5 times until ingredients are chopped fine, but not pureed.Pour mixture into a bowl with the onion and cornstarch, and mix well. Preheat oven to 300 degrees and set a large skillet over medium/low heat. Spray the skillet with spray. Measure 1/2 cup at a time of the mixture into the pan and shape with a spoon into a 3 3/4 inch patty that is approximately 1/2 inch thick.Cook the patties in batches for 2 to 4 minutes per side, or until light brown on the surface. When all of the patties have been cooked in skillet, arrange them on a lightly sprayed cooking sheet and bake for 20 to 25 minutes in the oven. Be sure to turn them over halfway through the cooking time. Freeze when they have cooled.To serve: Can be reheated in pan; grilled or microwaved for 30 to 35 seconds and then toasted.- Serves 4-6 (Ecological Cooking)3/4 cup red beans, rinsed well6 cups water1 1/2 cups brown rice2 tablespoons tamari or soy saucePlace beans and water in large pot. Bring to boil, cover, reduce heat to low, and simmer 30 minutes. Stir in rice and tamari. Bring back up to boil. Reduce heat to low again, cover and simmer for 1 hr. Fluff with a fork. Serve hot.1/2 cup melted margarine1/2 cup chopped onion1 tsp. salt1 pkg. frozen broccoli, thawed and drained3/4 cup cottage cheese4 eggs1 package cornbread mixMix margarine, onions, salt, cheese, broccoli, and beaten eggs. Stir in muffin mix. Pour in a 9x13 pan and bake at 400 degrees for 25-30 minutes; or until brown.