Herbed Rice Bake with Broccoli (AKA the Enchanted Broccoli Forest)

Source: The New Enchanted Broccoli Forest
(slightly modified by Aimee)

2 cups uncooked brown rice
2 crowns broccoli
oil for frying
½ cup chopped onion
1 large clove garlic, minced
½ cup toasted sunflower seeds
1 tsp each: dill, basil, oregano
1 TB parsley
1/2 tsp each: salt, thyme
2 TB lemon juice

1/4 cup grated Parmesan (optional)
2 TB olive oil

1. Cook rice in 4 cups water & transfer to large bowl.
2. Meanwhile, preheat oven to 325. Trim the broccoli so that the spears are somewhat long. Steam until bright green and crisp-tender. Drain, rinse under cold water, & set aside.
3. Saute onion & garlic in oil. Add to rice, along with salt, seeds, herbs, lemon juice, & optional Parmesan. Mix well & spread into an oiled 13 x 9 baking dish.
4. Arrange the broccoli upright in the rice; drizzle with olive oil. Cover & bake 20 minutes.

Rice Fried Vegetables

Source: Vegetarian Times (slightly modified by Aimee)
Makes about 6 servings


3 cups cooked brown rice
1 ½ cups cooked peas 
4 large eggs, beaten
Sesame oil for frying
3 TB tamari, divided
2 medium carrots, slivered


2 cloves garlic, chopped
1 TB grated ginger
1 tsp chile sauce
1 large crown broccoli, chopped
½ lb green beans, trimmed & cut
3 green onions, chopped
6 oz. bag baby spinach (or other greens)

2/3 cup toasted almond sliver
crushed red pepper to top

1. Combine cooked rice & peas in large bowl.  Heat oil in large skillet; cook eggs & cut into pieces; remove from skillet & stir into rice mixture with 1 TB tamari.
2. Heat oil in same skillet. Add carrots & saute a few minutes.  Add garlic & ginger; saute 1 minute more. Stir in 2 TB tamari, chile sauce, broccoli & green beans; cook until veggies are crisp-tender. Fold in spinach & green onions; cook until slightly wilted.
3. Add veggie mixture to rice mixture. Stir until well-mixed. Serve topped with slivered almonds & crushed red pepper.

Aimee’s Herbed Lentils & Rice

1 cup uncooked lentils
1 ½ cups uncooked brown rice
1 tsp salt
1 tsp garlic powder
1 tsp sage
1 tsp thyme
¼ tsp nutmeg
½ cup chopped celery
¼ cup chopped onion
grated parmesan cheese to top, optional

1. Cook rice in 3 cups water (45 mintues); set aside
2. Meanwhile, combine lentils with 2 1/2 cups water, spices, celery, & onion; cook 30 mintutes
3. Serve lentils over rice & top with parmesan cheese

Brown Rice & Tofu Casserole

Makes 4-6 servings

1 cup uncooked brown rice
1 can tomato sauce (8oz.)
½ cup diced onion
1 green pepper, chopped
1 clove garlic, chopped
1 egg, beaten
½ block tofu, mashed
salt & pepper to taste
½ cup bread crumbs
1 1/2 cups cheese, shredded

1. Cook rice in 2 cups water; set aside
2. Meanwhile, preheat oven to 350. Saute onion, pepper, & garlic; add to cooked rice & mix. Add egg, tofu, salt & pepper; mix.
3. In oiled baking dish, layer ½ rice mixture, ½ tomato sauce, ½ cheese, ½ bread crumbs; repeat layers. Bake 30 minutes, covered.

Aimee's Veggie Fried Rice

Makes 4-6 servings

1 cup uncooked brown rice
3 eggs, beaten
1/2 cup packed shredded carrots
1 small bunch green onions, sliced
1 clove garlic, chopped
3/4 cup peas
1/4 cup soy sauce (tamari)
oil for frying
salt to taste
crushed red pepper to taste
1 cup bean sprouts (optional)


1. Bring rice to boil in 2 cups water; lower heat, cover, & cook 45 minutes.
2. In large oiled skillet, scramble eggs & cut into pieces; remove from pan.
3. In same skillet, heat oil & fry carrots, green onion, & garlic in large skillet; stir in peas; remove from skillet & set aside
4. Heat oil in same large skillet & fry cooked rice; stir in soy sauce. Stir in eggs, carrot mixture, salt, crushed red pepper, & bean sprouts. Cook until heated through.

Vegetarian Steak & Beans

2 cups brown rice
4 cups water
2 TB oil
1 cup sliced mushrooms
1 cup chopped onion
1 TB minced garlic
1 cup green pepper
½ TB basil

½ tsp pepper
8 ounces seitan, cut up
3 TB tamari
1 can diced tomatoes (15oz.)
1 can pinto beans (15oz.)


1. Cook rice in water & set aside
2. Meanwhile, heat oil in large skillet. Stir in mushrooms, onions, green pepper, garlic, basil & pepper; saute until tender, add seitan & cook until browned
3. Stir in tamari, tomatoes, & beans; cook 15 minutes.  Serve over rice.

Seitan with Garbanzo Beans

Source: Vegetarian Times
Makes 6 servings

1½ cups brown rice
1 TB oil
1 small red onion, chopped
3 cloves garlic, finely chopped
1 small serrano chile, seeded & chopped
8 ounces seitan, cut up
1 small zucchini, chopped
½ cup chopped mushrooms
1 cup cooked or canned garbanzo beans
½ tsp cinnamon
8 ounces tomato sauce
½ tsp tumeric
1/8 cup cilantro
2 TB sour cream

1. Cook rice in 3 cups water & set aside
2. Heat oil, garlic, onions, & chile in large skillet over high heat 2 minutes
3. Stir in seitan, zucchini, mushrooms, beans, & cinnamon; cook over medium heat 6 minutes, stirring frequently
4. Reduce heat to low; stir in tomato sauce, tumeric, cilantro, & sour cream
5. Cook for 10 minutes & serve over cooked rice

Sesame-Crusted Seitan Stir Fry

Source: Vegetarian Times (slightly modified by Aimee)
Makes 4 servings

1½ cups uncooked brown rice
3 cups water
3 TB sesame oil, divided
¼ cup tamari
1 TB cornstarch
¼ cup water
1 TB ginger
8 ounce package seitan, cut up
1/3 cup toasted sesame seeds
1 cup snow peas, halved
1 small bunch bok choy, chopped


1. Cook rice in 3 cups water; set aside
2. Meanwhile, place cornstarch in liquid measuring cup; stir in a little of the water until dissolved.  Stir in remaining water, 1 TB sesame oil, tamari & ginger; set aside
3. Heat 2 TB sesame oil in large skillet over medium heat & cook seitan until browned. Remove seitan from pan & toss with sesame seeds
4. Put snow peas into pan & cook 2 minutes
5. Add bok choy to pan & cook one minute
6. Add tamari mixture & seitan to pan & cook until heated through
7. Serve skillet mixture over rice

Portobello-Seitan Hash Over Rice

Source: Vegetarian Times (slightly modified by Aimee)
Makes 4 servings

2 cups uncooked brown rice
2 TB olive oil
1 cup chopped onion
1 small green pepper, diced
2 cloves garlic, chopped
8 oz. seitan
2 small portobello caps
1 tsp chili powder
1 tsp cumin
1 can (4 oz) diced green chiles, undrained
1 can (15 oz) diced tomatoes, undrained

1 tsp cilantro
¼ cup chopped green olives (optional)

1. Cook rice in 4 cups water; set aside.
2. Meanwhile, heat oil in large skillet. Add onion, garlic, & green pepper; cook over medium heat about 8 minutes.
3. Coarsely chop seitan & portobello caps; stir into skillet. Add chili powder & cumin; cook 5 minutes more.
4. Stir in tomatoes & green chiles; bring mixture to a boil; reduce heat & simmer 10 minutes

5. Stir in olives & cilantro; cook 2 minutes.  Serve over cooked rice

Sweet & Sour Tofu over Rice

Source: Giant Book of Tofu Cooking (modified by Aimee)
Makes 6 servings

2 cups brown rice (uncooked)
sesame oil for frying
16 ounces firm tofu (drained, pressed, & cubed)
1 bunch green onions, sliced
2 cloves garlic, chopped
1 small yellow pepper, diced
2 celery stalks, sliced diagonally
1 cup snow peas, trimmed & sliced in half

SAUCE:
2 TB cornstarch
2 TB rice vinegar
2 TB lemon juice
2 TB sesame oil
2 TB maple syrup
¼ cup tamari
2 tsp grated ginger, divided
2 tsp Dijon mustard
1 tsp minced garlic
¼ tsp red pepper flakes
1 cup canned pineapple chunks in juice


1. In pot, place rice in 4 cups water; bring to boil, reduce heat, cover & simmer 45 minutes.
2. Meanwhile, heat oil in large skillet & fry tofu until lightly browned; remove from skillet.
3. Heat oil in same skillet; saute onion & garlic; add green pepper, celery, snow peas, & 1 tsp ginger; saute all together
4. Place cornstarch in large liquid measuring cup; whisk in rice vinegar. Whisk in lemon juice & sesame oil. Stir in the rest of the sauce ingredients. Stir sauce into veggies & simmer until the mixture is thickened & heated through (stirring often). Gently fold in tofu. Serve over cooked rice.

Tempeh Feta Bake

8 oz. tempeh
2 cup cooked brown rice
4 mushrooms, chopped
4 oz. feta, crumbled
1/2 cup chopped onion
1 zucchini, chopped
14.5 ounce can diced tomatoes
¼ cup parmesan cheese
3 cloves garlic, chopped
¼ tsp pepper
¼ tsp salt
oil for frying

Preheat oven to 400
Cube & steam tempeh; crumble & mix with rice, salt, & pepper
Saute onion, garlic, & mushrooms in oil until tender; add tomatoes & zucchini; simmer 10 minutes
Layer rice mixture in oiled casserole dish; sprinkle feta; layer tomato mixture; top with parmesan
Bake 20 minutes

Evie’s Split Pea Rarebit

Makes about 6 servings

2 cups uncooked brown rice
1 cup uncooked split peas
1 cup onion, diced
¼ cup oil
¼ cup flour
3/4 cup water
2 TB ketchup
1 cup cheese, shredded

1. Put peas in 3 cups water & bring to boil. In separate pot put rice in 4 cups water & bring to boil. Cover & cook rice & peas on low, 45 minutes (peas may need up to twice as long to get mushy)
3. Heat oil in pan & sauté onions; add flour & stir. Add water, ketchup, & cheese to pan; stir until cheese is melted
4. Add cheese mixture to peas & stir. Serve pea sauce over the cooked rice.

Aimee’s Veggie Stir Fry

Makes 6 servings

2 cups brown rice
4 cups water
sesame oil for frying
1 cup baby carrots, quartered lengthwise
2 crowns broccoli, cut into small florets
1 red pepper, sliced into strips
1/2 cup slivered onion
2 cloves garlic, finely chopped
1 cup shelled edamame beans

SAUCE:
1 ½ TB cornstarch
2 TB water
3 TB tamari
1 tsp grated ginger
1 tsp sugar
1/2 tsp crushed red pepper
1 tsp sesame oil
½ cup water

1. Put rice and water in pot & boil; reduce heat to low; cover & cook 45 minutes; set aside.
2. Meanwhile, make sauce: place cornstarch in liquid measuring cup & wisk in 2 TB water. Add rest of sauce ingredients & stir well.
3. Heat extra sesame oil in large skillet; fry carrots & broccoli until crisp-tender (stirring often). Add red pepper, onion, garlic, & edamame and fry (stirring often) 2 minutes.
4. Add sauce to skillet and stir all together; cook until heated through. Serve veggie stir fry immediately over cooked rice.

What is Tempeh?

Tempeh (tem-PAY) is a fermented food made by the controlled fermentation of cooked soybeans with a Rhizopus mold (tempeh starter). Tempeh fermentation produces natural antibiotic agents (which are though to increase the body’s resistance to intestinal infections), but leaves the desirable soy isoflavones intact. Tempeh has been a favorite food and staple source of protein in Indonesia for several hundred years.

Rich in Nutrients - Tempeh is very nutritive and contains many health promoting ingredients, including isoflavones and saponins. Tempeh is a complete protein food that contains all the essential amino acids.

Easy to digest - Tempeh maintains all the fiber of the beans and gains some digestive benefits from the enzymes created during the fermentation process.

A versatile product - Tempeh has a firm texture and a nutty mushroom flavour. Tempeh can be used in different ways. Normally tempeh is sliced and fried until the surface is crisp and golden brown, or tempeh can be used as ingredient in soups, spreads, salads and sandwiches.

info from http://www.tempeh.info/

What is Seitan?

Seitan (say-TAHN) is made from gluten. Gluten is the name of the insoluble protein in wheat, probably most familiar as the stuff that makes bread dough elastic. Known as "wheat meat," seitan is a low fat, high protein, firm-textured meat substitute. It has been eaten in Asia, Russia and the Middle East for thousands of years.

Rich in nutrients - As a protein source, seitan contains about 31 grams of protein per 4 ounce serving (which means it has more plant protein per serving than tofu), provides a modest amount of B vitamins and iron and contains no saturated fat or cholesterol. Like grain foods in general, this protein is incomplete and needs to be complemented with other protein sources such as dairy or legumes.

info from http://ohoh.essortment.com/whatisseitan_rkgb.htm

What is Tofu?

A staple in Asia for 2,000 years, tofu is known for its extraordinary nutritional benefits, as well as its versatility. Tofu, also known as soya curd, is a soft cheese-like food made by curdling soya milk with a coagulant. Tofu is a rather bland tasting product that easily absorbs the flavours of the other ingredients.
Rich in Nutrients - Tofu is rich in both high quality protein and B-vitamins. Tofu is, therefore, an excellent substitute for meat in many vegetarian recipes. Calcium in tofu contributes to the prevention of osteoporosis.
Easy to digest - An additional benefit of tofu is that it is extremely easy to digest. This is because the soybean’s fiber is removed during the manufacturing process.
Reduce cholesterol - As most other soyfoods, tofu reduces heart disease by lowering the level of the "bad" LDL cholesterol, and as the result maintaining the level of "good" HDL cholesterol.
Rich in isoflavones - Tofu is rich in isoflavones, which reduce the risk of osteoporosis. Isoflavones will also lower rates of breast cancer and prostate cancer, and reduce menopausal symptoms including mood swings and hot flashes.

info from http://www.soya.be/what-is-tofu.php

World Vegetarian Day

October 1st is World Vegetarian Day, the Annual Kickoff of Vegetarian Awareness Month! Here is a link to read more about it: www.worldvegetarianday.org

Watch for MSG!

I always read product ingredients to check for MSG, or monosodium glutamate. It's a chemical flavor-enhancer found in products such as flavored chips & crackers, as well as salad dressing and canned soups. You'd be surprised how many products contain this chemical! Here is a link to read more about the potential effects of MSG: http://www.cfsan.fda.gov/~lrd/msg.html

Tofu “Crab” Cakes

Source: Giant Book of Tofu Cooking
Makes 8 patties

12 oz. extra-firm tofu: frozen, thawed & mashed
¼ celery, finely chopped
1 TB minced onion
1 large egg, beaten
1/2 cup bread crumbs
¼ tsp mustard powder
½ tsp sugar
½ tsp paprika
2 TB wheat germ
1/2 tsp salt
¼ tsp grated lemon peel
1/4 tsp black pepper
2 TB mayonnaise
1 tsp Worcestershire sauce


Preheat oven to 350.  Mix all ingredients together. Form the mixture into patties 2 inches across. Place on oiled baking sheet; bake 10 minutes per side.  Serve with tartar sauce.

Marinated Tempeh Italiano

Source: The New Soy Cookbook

2 TB olive oil plus extra for frying
1 TB balsamic vinegar
1 TB tamari
1 tsp minced garlic
1 tsp basil
1 tsp oregano
¼ tsp red pepper flakes
8 oz. tempeh, cubed

1. Combine first all ingredients (except tempeh) in lidded container; add tempeh; cover & shake gently; let marinate 1 hour or refrigerate overnight
2. Heat skillet to medium-low; add marinated tempeh & fry until browned on all sides

“Meat” Loaf

Source: Vegetarian Times (slightly modified by Aimee)

¼ cup walnuts
1 cup finely chopped celery (about 3 stalks)
1 cup finely chopped onion
2 cloves garlic, finely chopped
10 oz. tofu, mashed
12 oz. soy crumbles
1 ¼ cup oats
1 TB Dijon mustard
2 eggs, lightly beaten
3 TB soy sauce
4 TB ketchup, divided
¼ tsp sage
¼ tsp thyme
¼ tsp pepper
¼ tsp marjoram or cloves
oil for frying

1. Preheat oven to 350. Grind walnuts to powder in food processor; set aside
2. Saute celery, onions & garlic in oil; transfer to mixing bowl; stir in walnuts, tofu, soy crumbles, oats, soy sauce, 2 TB ketchup, mustard, eggs, & spices
3. Press mixture into oiled loaf pan; spread 2 TB ketchup on top; bake about 1 hour

Tempeh-Potato Patties

Source: Vegetarian Times (slightly modified by Aimee)
Makes 8 patties

2 medium Yukon Gold potatoes, diced
8 oz. package tempeh, cut into cubes

1 TB chives
2 TB tamari
1 tsp rosemary
1/4 tsp garlic salt
¼ tsp thyme
¼ tsp sage
¼ tsp oregano
3 TB olive oil

1. Preheat oven to 425
2. Cook potatoes in boiling salted water 20 minutes or until soft; drain & mash with butter
3. Meanwhile, steam tempeh about 20 minutes; mash with a fork until crumbly
4. In large bowl mix together all ingredients (except olive oil); season with salt & pepper
5. Using wet hands, press mixture into 8 patties; place on baking sheet coated with cooking spray; brush patties with ½ the olive oil; bake 7 minutes, flip & brush with remaining oil; bake 7 minutes more until browned
Option: serve with sour cream or ketchup

Seitan "Meat"balls

Source: Vegetarian Times
Makes 18

½ cup pecans (or almonds)
16 oz. seitan, cut into pieces
½ cup bread crumbs
1 TB parsley
1 TB basil
1 tsp dried minced onion
1 tsp oregano
1/4 tsp garlic salt
1 tsp tamari
2 eggs, beaten
3 TB olive oil

1. Preheat oven to 400.  Chop nuts into a fine powder in food processor; transfer to large bowl.  Stir in bread crumbs, parsley, basil, onion, garlic salt, & oregano.
2. Pulse seitan in food processor until crumbly; stir into nut mixture along with tamari, eggs, & 1 TB olive oil. 
3. Shape mixture into 18 one-inch balls; place on greased baking sheet & brush with 1 TB olive oil.
4. Bake 12 minutes; turn balls over & brush with remaining olive oil; bake 12 minutes more or until crusty & lightly browned.  Serve with pasta & sauce.

Option: form balls around small chunks of fresh mozzarella.

Tofu-Millet Burgers

Makes 10 patties

1 cup millet
2 cups water
1/2 tsp salt
1 TB butter
2 TB sesame seeds
2 TB sunflower seeds
1 cup tahini (sesame seed paste)
1 egg, beaten
2 TB ketchup
1 TB minced onion
1/2 block (7 oz.) tofu, mashed
cheese slices (optional)

1. Stir millet, water, salt, & butter in pot & bring to a boil. Reduce heat, cover & simmer 20 minutes; let cool
2. Meanwhile, preheat oven to 350° . Grind sesame & sunflower seeds in food processor; set aside.
3. Add ground seeds, tahini, tofu, eggs, onion, & ketchup to cooked millet & stir until well-combined
4. Make patties (use wet hands) & put on oiled cookie sheet
5. Bake 30 minutes then broil on high about 3 minutes per side (add optional cheese for last 3 minutes of broiling)
These patties freeze well, so you can save the leftovers!

Evie’s Lentil Loaf

1½ cups uncooked lentils
3¼ cups water
bay leaf
½ tsp nutmeg
dash cayenne
1 tsp each: salt, soy sauce, garlic powder, sage, thyme
1 cup onion, diced
1 cup chopped celery
1 medium tomato, sliced
4 eggs, beaten

2 cups oats


1. Put water & lentils in large pot & bring to boil. Add bay leaf & seasonings, reduce heat, cover & simmer 30 minutes.
2. Remove bay leaf.  Stir in celery & onion.  Brig to boil again, reduce heat, cover & simmer 10 minutes or until lentils are tender.
3. Preheat oven to 350. Remove lentil mixture from heat (drain excess water if necessary) & transfer to large bowl. Stir in eggs & oats.
4. Place tomato slices on bottom of an oiled loaf pan. Press lentil mixture into pan & bake 40 minutes.  Let cool a little before removing loaf from pan.

Black Bean Burgers

Makes 5-6 patties

1 can black beans (15 oz.), drained
1 can diced green chiles (4 oz.), drained
1 cup seasoned bread crumbs
2 TB minced onion
1 egg, beaten
¼ cup cornmeal (optional)

1. Coarsely mash beans with fork; transfer to a bowl
2. Mix in chiles, crumbs, egg, & onion; refrigerate at least 1 hour
3. Make 5 patties & coat with cornmeal; place on oiled baking sheet
4. Broil on high 5 minutes per side; grill or bake at 350 until heated through

Tempeh Triangles

Source: Vegetarian Times

¼ cup milk
1 TB Dijon mustard
¼ cup cornmeal
1/8 cup flour
1 tsp sage
¼ tsp salt
¼ tsp pepper
8 ounce package tempeh
1/4 cup oil

1. Whisk together milk & mustard in bowl
2. Combine cornmeal, flour, sage, salt & pepper in bowl
3. Cut tempeh lengthwise in two. Cut each of the two strips into thirds, and divide each third into 2 triangles
4. Dip triangles in milk mixture & coat in cornmeal mixture; set aside
5. Heat oil in frying pan & fry triangles over medium heat about 5 minutes per side
6. Serve with the sauce of your choice

Spicy Blackened Tofu

Source: Giant Book of Tofu Cooking
Makes 8 cutlets

14 ounces firm tofu, drained & pressed
1 tsp. paprika
½ tsp. each: dried minced onion, garlic powder
¼ tsp. each: salt, thyme, oregano, cayenne pepper, black pepper
2 TB butter, melted

1. Cut tofu into 8 rectangular slices
2. In a bowl, combine all the spices
3. Brush each tofu slice on both sides with melted butter & cover in spice mixture
4. Fry until crispy on both sides, about 8 minutes per side

Aimee’s Cheesy Pinto Bean Patties

Makes 6 patties

1 cup bread crumbs
1 15-oz. can pinto beans, undrained
1 cup shredded cheddar
½ tsp garlic salt
1 tsp parsley
2 TB olive oil

1. Put beans in blender & chop; empty into a large bowl
2. Add garlic salt, parsley, cheese & bread crumbs; mix
3. Form mixture into 4 patties.
4. Place on oiled baking sheet, brush with oil, & bake 10 minutes per side.

Yeast-encrusted Tofu Cutlets

Source: Vegetarian Times Cookbook
Makes 8 cutlets

14 ounces firm tofu, drained & pressed
1/4 cup tamari
1/4 cup nutritional yeast flakes
2 TB butter for frying

1. Cut tofu into 8 rectangular cutlets.  Place tamari in 13 x 9 baking dish; marinate 10 minutes per side.
2. Cover both sides of each cutlet in yeast flakes
3. Fry until crisp on both sides, about 8 minutes per side.