Booklet

contents
Quick Hummus. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
Quick Black Bean Chili . . . . . . . . . . . . . . . . . . . . . . . . . 2
Chickpea “Tuna” Salad . . . . . . . . . . . . . . . . . . . . . . . . . 3
Pasta e Fagioli Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Oatmeal Raisin Cookies. . . . . . . . . . . . . . . . . . . . . . . . 5
Easy Stuffed Peppers . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Corn Chowder. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Mediterranean Lentils . . . . . . . . . . . . . . . . . . . . . . . . . . 8
Overnight Muesli . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
Easy Tofu Scramble . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Mini Banana Bread Flax Seed Muffins. . . . . . . . . . 11
Asian-Style Seitan Vegan Pepper “Steak” . . . . . 12
Vegan Pesto Whole Grain Penne with Peas
and Tomatoes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
Olive Oil and Garlic Whipped Potatoes. . . . . . . . . 14
Chilled Roasted Veggie Stacked Salad. . . . . . . . . 15
Vegan Chocolate Brownies . . . . . . . . . . . . . . . . . . . . 16
Indian-Style Chickpeas and Potatoes . . . . . . . . . 17
Vegan Lentils Bolognese . . . . . . . . . . . . . . . . . . . . . . . 18
Colorful Quinoa Salad. . . . . . . . . . . . . . . . . . . . . . . . . . 19
Pizza Pasta Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
Mixed Vegetable Stir-fry. . . . . . . . . . . . . . . . . . . . . . . 21

Welcome to the
It takes 21 days to establish a good habit, so
here are 21 plant-based recipes to enjoy!
Many of these recipes come from The
Compass Group, so you can enjoy them at
Northwestern’s residential dining
commons (Sargent, Allison, Plex East and
West and Hinman). Other recipes are from
a great plant-based resource called: The
Vegan Starter Kit: Everything you need to
know about plant-based eating (2018, The
Hatchette Book Group, Inc.). It is a book by
Neal D. Barnard, MD, one of the world’s
most respected authorities on
plant-based diets. His book is filled with
tips, research, information and really easy
and delicious recipes.

Serves 10
Quick Hummus
(recipe by Christine Waltermyer from the Vegan Starter Kit)
Hummus is a popular Middle East and Mediterranean
dip or spread with chickpeas and tahini as the main
ingredients. Tahini is a condiment made from toasted
ground hulled sesame. Once you make hummus from
scratch, you may not go back to store bought.
2 cups canned or cooked chickpeas
1 garlic clove, finely chopped
¼ cup tahini
Juice of two lemons
¼ cup finely chopped parsley
¼ cup chopped green onions
½ cup water
¼ teaspoon black pepper, or to taste
1/8 teaspoon of salt (optional)
Blend all ingredients in a food processor, adding more
water as needed for a smooth consistency. Serve as a
dip, sandwich spread or filling in pita or with chopped
tomatoes, lettuce or microgreens.
1

Serves 6
Quick Black Bean Chili
(recipe by Dora Stone from The Vegan Starter Kit)
This is a very easy vegetable chili that can be
modified to use fresh vegetables, other frozen
vegetables or different canned beans, depending on
preference. You can also make a big pot of chili and
freeze smaller portions to have when the veggie chili
urge hits. This version is both tasty and nutritious and
it couldn’t be easier.
1 (25-ounce) can reduced-sodium black
beans, drained, liquid reserved
16-ounces homemade or prepared salsa
1 cup frozen corn (additional frozen
vegetables such as carrots, peas can also be
added)
2 teaspoons chili pepper
½ teaspoon ground cumin
Black pepper to taste
Squeeze of lime juice (optional)
Chopped fresh cilantro (optional)
Mix the drained beans, salsa, corn, chili powder and
cumin in a soup pot. Add reserved bean liquid or water
to achieve desired consistency. Heat over medium
heat for 20 minutes, stirring occasionally. Season with
black pepper. Add lime juice and cilantro if desired
before serving.
2

Serves 2-4
Chickpea “Tuna” Salad
(recipe by Christine Waltermyer from The Vegan Starter Kit)
A flavorful mixture for a sandwich or lettuce wrap. This
version calls for chickpeas – and you won’t even miss
the tuna
1 (15-ounce) can low-sodium
chickpeas, drained and rinsed
¼ cup garlic hummus (commercial or
homemade)
1 teaspoon Dijon mustard
2 tablespoons chopped onion
2 tablespoons pickle relish
Black pepper to taste
Place chickpeas in large bowl and partially mash with
potato masher. The idea is to keep a little texture. Add
garlic, hummus, mustard, chopped onion, pickle relish,
black pepper. Adjust seasonings to taste. Serve with
crudités (fresh vegetables such as baby carrots, slices
of red peppers or celery sticks) or use as sandwich
filling with whole grain bread or pita and sliced tomato
and shredded lettuce and carrots.
3

Serves 8
Pasta e Fagioli Soup
(recipe by Noah Kauffman from The Vegan Starter Kit)
Pasta e Fagioli means “pasta and beans.” While recipes
vary from family to family, some with sausage and meat,
this one sticks to the basics of beans, pasta and tomato
sauce. It is hearty comfort food at its best.
4 cups low-sodium veg broth
1 small onion
6 garlic cloves, finely chopped
2 (15-ounce) cans Great Northern beans,
drained
1 (6-ounce) can tomato paste
1 (28-ounce) can low sodium crushed
tomatoes
16 ounces dry farfalle pasta
Black Pepper, to taste
2 tablespoons fresh chopped basil
Heat 2 tablespoons pf vegetable broth in a large pot.
Sauté onion and garlic for 7 minutes. Add to pot the
remaining broth and beans, tomato paste, and crushed
tomatoes, along with their liquid. Heat on high until
soup boils. Add pasta, cover and cook on medium heat
until pasta is al dente (about 14 minutes). Stir pasta
occasionally while cooking. Season with black pepper
to taste. Add the fresh basil during the last 3 minutes
of cooking.
4

Serves 18
Oatmeal Raisin Cookies
(recipe by Christine Waltermyer from The Vegan Starter Kit)
These oatmeal raisin cookies are simple and
plant-based because there are no animal products –
eggs or butter – in the mix. The mashed bananas take
their place.
1/2 cup unbleached white flour
½ cup whole wheat floor
1 cup old fashioned oatmeal
½ teaspoon baking powder
½ teaspoon cinnamon
Pinch nutmeg
¼ teaspoon salt
¾ cup mashed bananas (about 2)
1/3 cup maple syrup
1 teaspoon vanilla extract
1/3 cup raisins
Preheat oven to 350F. In large bowl, whisk together the
floors, oats, baking powder, cinnamon, nutmeg and salt.
In a small bowl, combine bananas, maple syrup and
vanilla. Add wet ingredients to dry ingredients. Mix well,
but don’t overmix. Stir in raisins. Place tablespoon size
cookies on baking sheet lined with parchment paper.
Using wet hands, press cookies flat into nice cookie
shapes. Bake for 12 minutes.
5

Serves 4
Easy Stuffed Peppers
(Recipe by Karen Smith from The Vegan Starter Kit)
Stuffed Peppers are a great way to get flavor, texture and
nutrition in one place
1 cup dry brown rice
1 yellow onion, chopped
2 garlic cloves, finely chopped
2 tablespoons chili powder
2 teaspoons ground cumin
1 (15-ounce) can reduced sodium black
beans, drained and rinsed
Black pepper, to taste
1-3/4 or 2 cups homemade or store-bought
salsa
4 bell peppers, any color
Preheat oven to 350 F. Cook rice as directed on package. Heat a
large saucepan over medium heat. Add onion and stir
frequently. Add more water or low-sodium vegetable broth in
small increments to prevent onion from sticking or burning.
Sauté for about 5 minutes. Add garlic and sauté for 1 minute
more. Add chili powder and cumin to onion and garlic and stir
for about 30 seconds. Add black beans, black pepper, and half
salsa. Once mixture begins to boil, reduce heat to low and let
simmer for 5-10 minutes.
Cut off tops of bell peppers and remove the seeds and
membrane. If needed, slice off a thin piece from bottoms of bell
peppers so they can stand upright in a rectangular baking dish.
Put remaining salsa in bottom of baking dish. Place peppers
inside baking dish. Once rice is cooked, add it to bean and salsa
mixture and stir to combine. With a spoon, fill each pepper with
mixture. Cover with foil and bake for 45-50 minutes.
6

Corn Chowder
Serves 8
(Recipe by Karen Smith from The Vegan Starter Kit)
Corn chowder is a favorite, but it usually features a
roux or milk-based broth. This version uses plant-based
“milk” as a base and maintains all the original flavor.
1 yellow onion, chopped
1 red bell pepper, chopped
2 garlic cloves, minced
4-1/2 cups reduced sodium vegetable broth
2 cups chopped potatoes
2 tablespoons all-purpose flour
2 cups unsweetened non-dairy milk (soy, rice
or nut milk)
2 cups frozen corn
Black pepper, to taste
In a large pot, sauté onion and bell pepper over
medium-high heat, adding small of water to keep
vegetables from sticking, for 8-10 minutes, until onion
is soft and translucent. Add garlic and sauté for another
30 seconds. Add vegetable broth and potatoes.
In separate bowl, whisk flour with non-dairy milk until
there are no lumps. Add flour and “milk” mixture to pot.
When soup comes to a boil, turn heat down to medium
and cook for 15-20 minutes, or until potatoes are
fork-tender. Add frozen corn when there are 5 minutes
left of cooking time. Add black pepper to taste.
7

Serves 4
Mediterranean Lentils
(Recipe by Dora Stone from The Vegan Starter Kit)
This colorful salad is healthful and easy to make, and
lentils are the protein base.
1 cup dry green lentils
1 cup chopped tomato
1 cup peeled and chopped cucumber
1 cup chopped orange or red pepper (cut
into small cubes)
½ cup chopped carrot (cut into small
cubes)
2 garlic cloves, finely chopped
¼ cup chopped olives
1 tablespoon chopped fresh basil, or 1
teaspoon dried basil
¼ cup balsamic vinegar
Salt and black pepper to taste
Clean lentils, making sure they have no stones and
pour into a large pot of water. Boil gently for 20
minutes or until tender. Strain and let cool on a tray in
refrigerate. In a large bowl, mix cooled lentils, tomato,
cucumber, bell pepper, carrot, garlic, olives, basil, and
balsamic vinegar. Season with salt and black peppers.
Serve salad cold, either alone or accompanied by a
lettuce salad.
8

Serves 4
Overnight Muesli
(Recipe by Hana Kahleova from The Vegan Starter Kit)
Overnight oats or muesli are a wonderful breakfast
that you make the night before. Just substitute
non-dairy yogurt or non-dairy milk, and it becomes a
delicious whole-grain plant-based breakfast that you
enjoy cold.
2 cup of rolled old-fashioned oats
2 apples, grated
2 cups plain, nondairy yogurt
3 tablespoons raisins
1/2 teaspoon ground cinnamon
Maple syrup, cha seeds, vanilla, chopped nuts
(optional)
Combine oats, apples, yogurt, raisins and cinnamon in
a bowl. Cover and place in refrigerator overnight. In the
morning, divide into 4 bowls and serve with a drizzle of
maple syrup or other optional toppings, if desired.
9

Serves 2
Easy Tofu Scramble
(Recipe by Hana Kahleova from The Vegan Starter Kit)
Scrambled tofu “eggs” is a great way to experiment with
tofu for a breakfast meal. The color and texture can appear
a lot like egg whites and because of the mild flavor, it can
absorb any seasoning you decide to use.
1 (14-ounce) block extra-firm tofu
1 tablespoon vegetable broth or soy sauce
½ green bell pepper, chopped
½ red bell pepper, chopped
½ medium onion, chopped
1/8 teaspoon sea salt
Black pepper, to taste
½ teaspoon turmeric or 1-2 teaspoons curry
powder
or to taste
Rinse tofu and drain any excess water so that the tofu
is as dry as possible. Break the tofu block into pieces
with fork to create “scrambled” texture.
Heat large frying pan over medium heat. Add vegetable
broth, bell peppers, onion and salt. Cook and stir for 5
minutes, until vegetables have slightly softened. Add
tofu, black pepper and turmeric. Cook uncovered for
another 10-15 minutes or until slightly brown. Stir often
while cooking. The longer the cooking time, the drier
the scramble will be.
10

Mini Banana Bread Flax Seed Muffins
(Recipe by Jordan Burris of FLIK, The Compass Group)
Serves 30
Huge muffins used to be all the rage. Now mini is big, and
these banana bread mini muffins are not to be
underestimated. They are also vegan, with applesauce in
place of butter for a nice healthy version of all-time
favorite taste.
2 tablespoons whole flax seeds
6 tablespoons warm water
1 cup whole wheat flour
1 cup all-purpose flour
1 teaspoon baking soda
¼ teaspoon kosher salt
3 Medium banana (approx. 14 ounces), mashed
½ cup light brown sugar
½ cup unsweetened applesauce
1 teaspoon vanilla extract
1/3 cup canola oil
Cooking spray or paper mini muffin cups
Preheat oven to 350 degrees F. Combine flax seeds
and warm water. Allow to sit for about 10 minutes.
Blend in blender until smooth. In a bowl, combine whole
wheat flour, all-purpose flour, baking soda and salt. In
a separate bowl, combine mashed banana, brown
sugar, applesauce and vanilla. Create a well in dry
ingredients. Add wet to dry ingredients and stir until
combined. Prepare mini muffin pans with spray or use
mini paper cups. Portion batter into mini cups. Bake at
350 degrees F for 10-14 minutes or until batter is
cooked through and muffin bounces back to touch.
11

Serves 6-8
Asian-Style Seitan Vegan Pepper “Steak”
(Recipe by John Pagano from The Compass Group)
This recipe calls for seitan, a product made of wheat gluten often
used as a meat substitute in vegetarian cuisines. Its texture is chewy
and it often resembles meat in dishes such as stir-fries. It is an
alternative to soybean foods such as tofu and tempeh
10 ounces seitan, seasoned, wheat gluten
2 teaspoons soy sauce (low sodium, if desired)
1 garlic clove, chopped
1 green bell pepper, sliced in strips
1 small yellow onion, sliced in strips
1-2 tablespoons canola oil
¼ teaspoon fresh gingerroot, chopped
1-1/4 cup water
2 tablespoons soy sauce (low sodium, if desired)
3 tablespoon water
2 tablespoons cornstarch
Trim seitan and cut into 3 by 1-1/2 inches long strips. Toss
with soy sauce and fresh garlic. Coat seitan, cover and
refrigerate overnight. Sauté green peppers, onions and fresh
ginger with oil in a hot skillet over high heat. Cook 4 minutes,
leave vegetables crispy. In a separate pot, mix water and soy
sauce. Bring to a boil. Combine water and cornstarch to make
a slurry. Reduce heat to medium and slowly add slurry to soy
sauce mixture to thicken sauce. Bring back to boil and cook
until sauce is smooth and thick.
Combine marinated seitan, sautéed vegetables and sauce.
Toss and place in a pan. Bake in 300 degree F oven for 20
minutes or until internal temp has reached 165 degrees F
oven. Portion size: ½ cup
12

Serves 8
Vegan Pesto Whole Grain Penne
with Peas and Tomatoes
(Recipe from FLIK chefs, The Compass Group)
2 cups whole wheat penne pasta, cooked
1/3-1/2 cup vegetable broth (prepared)
1 cup fresh tomatoes, chopped
1 cup green peas, frozen
¼ teaspoon red chili pepper spice, flakes
¾ cup non-dairy prepared pesto
Cook pasta and prepare vegetable broth or use
store-bought. Chill pasta and set aside.
Prepare pesto sauce. Heat vegetable broth. Add
cooked pasta, tomatoes and frozen peas. Sauté
until pasta is hot and tomatoes and peas are
cooked. Broth should be reduced. Add non-dairy
pesto sauce and a pinch of crushed red peppers.
Toss mixture until well coated. Toss mixture until
well coated. Serve immediately.
13

Serves 6.5
Olive Oil and Garlic Whipped Potatoes
(Recipe by Jordan Burris from The Compass Group)
This garlic and olive-oil whipped potatoes dish
couldn’t be simpler and delicious.
1 lb. medium potatoes, peeled and diced
2 Tablespoons olive oil
2-3 garlic cloves, slices (or 1 Tablespoon)
1 teaspoon kosher salt
½ teaspoon black pepper, ground
Steam or boil potatoes until very tender.
Drain and hold hot.
Combine olive oil and garlic in a pot. Bring to a
slow simmer and cook garlic until light golden
color; watch very closely, garlic burns quickly.
Remove from heat. In a mixer, combine potatoes,
garlic, olive oil, salt and pepper.
Whip until very smooth. Serve immediately.
14

Serves 2-4
Chilled Roasted Veggie Stacked Salad
(Recipe by Caitlain Rowan from The Compass Group)
This salad can be made with any vegetable that
provides a surface for stacking. The Portobello
mushroom is a nice anchor as it adds a savory protein
boost to this roasted, but chilled salad. Add grilled tofu,
seeds, nuts or beans to create a main-dish salad.
6 ounces Portobello mushrooms, fresh sliced
1 medium red onion, cut into rings
1 red bell pepper, cut into strips
1 yellow bell pepper, cut into strips
1 small zucchini, cut into strips
2 Tablespoons canola oil
1 teaspoon kosher salt and ½ teaspoon
ground
coarse black pepper
1 Tablespoon of balsamic glaze or balsamic
vinaigrette
Toss all vegetables in oil, salt and pepper. Place in a
pan and roast in a 350 F oven until edges are browned
(30-40 minutes). Remove from oven and chill.
Divide vegetables into equal servings and stack in
layers, keeping each type of vegetable in its own layer.
Top with a drizzle of balsamic reduction or balsamic
vinaigrette and serve.
15

Vegan Chocolate Brownies
(Recipe by Allison Covelli from The Compass Group)
Serves 24
A delicious brownie recipe that couldn’t be easier.
You won’t even miss the butter.
2 cup all-purpose flour
2 cups granulated sugar
¾ cup baking cocoa
1 teaspoon baking powder
1 teaspoon salt
1 cup water
1 cup canola oil
1 teaspoon pure vanilla extract flavoring
Preheat oven to 350 degrees F.
In large bowl, stir together flour, sugar, cocoa
powder, baking powder and salt. Pour in water,
canola oil and vanilla; mix until well blended.
Spread evenly in a baking pan, about ½-inch.
Bake for about 25 minutes or until top is no longer
shiny. Let cool at least 10 minutes before cutting
and serving.
16

Serves 10
Indian-Style Chickpeas and Potatoes
(Recipe by Chris Fogerty from The Compass Group)
Many Indian dishes are vegan or vegetarian and this
dish is no exception. Vegetables and chickpeas
combine with traditional Indian flavors to create a
delicious meatless meal packed with plant protein.
3 Tablespoons canola oil
¼ teaspoon, ground coriander
1/8 teaspoon ground cumin
1/8 teaspoon whole cloves
½ bay leaf
1/8 teaspoon ground
cardamom
2 yellow onions, diced
1 green pepper, diced
10 oz. Yukon gold potatoes,
diced
1 jalapeno pepper, minced
3 (15.5) cans garbanzo beans,
reserve liquids
2 teaspoons tomato paste
1 teaspoon lemon juice
1 teaspoon soy sauce,
reduced sodium
1 teaspoon sugar
1/4 teaspoon salt (optional)
1/8 teaspoon turmeric
1/8 teaspoon curry powder
2 (14.5 oz.) cans diced
tomatoes,
no added salt, including
liquids
1 tablespoon chopped
fresh cilantro
Heat oil in a large pan, rondo or tilt skillet. Add spices
(coriander, cumin, cloves, bay leaf, and cardamom) and
sauté for 5 minutes.
Add onions and bell pepper and sauté until onions turn
golden and start to caramelize. Dice potatoes and add
with jalapenos; cook 10 minutes. Add garbanzo beans,
tomato paste, lemon juice, soy sauce, sugar, salt,
turmeric and curry powder; cook until potatoes begin
to soften. Add diced tomatoes, bring to a boil. Remove
from heat and stir in cilantro; portion one 6-ounce
ladle per plate and serve immediately.
17

Serves 8-10
Vegan Lentils Bolognese
(recipe by Noah Kauffman from The Vegan Starter Kit)
This dish creates a meatless “Bolognese” out of lentils
and crushed and diced tomatoes.
1 cup fresh broccoli florets, thinly
sliced
1 cup cauliflower florets, thinly sliced
2 tablespoon canola oil
½ cup mushrooms (fresh shiitake if
available), stems removed and
sliced
1 cup fresh corn cut from cob, or
frozen
2 tablespoons canola oil
½ cup yellow onions, chopped
½ cup fresh carrots, chopped
¼ cup celery, finely chopped
3 garlic cloves, minced
1 tablespoon fresh oregano,
chopped
1 tablespoon tomato paste
1-1/2 cups reduced sodium
vegetable broth (homemade or
store-bought)
1 (14.4 oz.) can diced tomatoes,
no salt added, drained
1 (14.4 oz.) can crushed
tomatoes, including liquids
½ cup lentils, dry
1 teaspoon kosher salt, optional
½ teaspoon black pepper
1/8 teaspoon red pepper flakes,
crushed
1 tablespoon fresh basil,
chopped
Thinly slice broccoli and cauliflower florets.
Heat oil in sauté pan and sauté broccoli, cauliflower,
mushrooms and corn until tender. Hold vegetables hot,
and set aside. Heat oil in a pot. Add onions, carrots,
celery, and garlic. Cook until onions are translucent.
Stir in tomato paste and cook 1-2 minutes until
caramelized. Stir in vegetable broth, diced tomatoes,
crushed tomatoes, lentils, salt, and pepper and
crushed red pepper. Bring to a simmer and cook until
Bolognese is thickened and lentils are tender. Remove
from heat and stir in reserved sautéed vegetables
(broccoli, cauliflower, mushrooms and corn), oregano
and basil.
18

Serves 8
Colorful Quinoa Salad
(Recipe by Rose Saltalamacchia from The Vegan Starter Kit)
The vegetables in this beautiful salad are a perfect
complement to the quinoa as they feature many different
textures and colors of green, red, pink and yellow.
½ red onion, chopped
2 tablespoons freshly squeezed lemon juice
2 tablespoons apple cider vinegar
1/8 teaspoon salt
12 ounces frozen shelled edamame
1-1/4 cup corn (cut fresh from con or frozen)
1-1/2 cups cooked and cooled quinoa
1 red bell pepper, chopped
½ teaspoon chili powder
½ teaspoon dried thyme
¼ teaspoon freshly ground black pepper
Place chopped onion in small bowl and add lemon
juice, apple cider vinegar and salt. Mix well and set
aside to marinate for 5 hours (reserve marinade). In
medium saucepan, combine edamame and corn with
½ cup water. Bring to boil and cook for 4 minutes.
Drain in strainer and run cold water over vegetables to
cool them. In large salad bowl, combine cooked
quinoa, marinated onions with lemon juice and vinegar,
edamame and corn, bell pepper, chili powder, thyme
and black pepper. Toss gently to mix. Adjust
seasonings to taste.
19

Serves 12
Pizza Pasta Salad
(Recipe by Lee Crosby from The Vegan Starter Kit)
This fresh pasta salad has all the flavors of Italy and of
a pizza pie except for the cheese, pepperoni and bread
16 ounces dry pasta (rotini or farfalle)
1 (15-ounce) can chickpeas or cannellini beans,
drained and rinsed
1 (15-ounce) can kidney beans, drained and
rinsed
1 large green bell pepper, chopped
1 large yellow or orange bell pepper, chopped
1 cup dry (no oil-packed) sun-dried tomatoes,
thinly
sliced
½ cup diced red onion
½ cup pitted black olives (measured whole then
sliced)
3/3 cup light Italian dressing
¼ cup toasted pine nuts (optional)
Cook pasta according to package directions.
Meanwhile toss remaining ingredients in large bowl,
reserving 1 tablespoon pine nuts if using. When pasta
is cooked, rinse with cold water, drain and immediately
add to bowl with other ingredient. Toss gently. Top with
remaining pine nuts if using. Note: if sun-dried
tomatoes are not moist, soak in hot water for 20
minutes and drain before adding to pasta salad.
20

Serves 4
Mixed Vegetable Stir-fry
(Recipe by Christine Waltermyer from The Vegan Starter Kit)
This stir-fry is on the lighter side and uses a vegetable broth mixture
to cook the vegetables for the dish. Serve over brown side.
Chinese Brown Sauce:
½ cup low-sodium vegetable
broth
½ cup apple juice
2 tablespoons low-sodium soy
sauce
4 cloves garlic, minced
2 tablespoons fresh ginger root,
peeled and minced
1 tablespoon maple syrup
2 teaspoons apple cider vinegar
Black pepper, to taste
Mix together separately:
1 tablespoon cornstarch
2 tablespoon water
Stir-fry:
¼ cup low-sodium vegetable
broth
1 onion, sliced
2 cups sliced button mush
rooms
1 red pepper, cut into strips
Pinch sea salt
3 carrots, sliced diagonally
1 cup green beans, trimmed
and cut in half on a diagonal
2 cups broccoli spears
1 cup snow peas, trimmed
Brown rice, cooked
Place all brown sauce ingredients, except cornstarch and
water, in small saucepan. Separately, mix cornstarch and
water together until smooth. Add cornstarch mixture to
saucepan and slowly heat, while whisking over medium
heat. Sauce is finished once it thickens to desired
consistency. If it gets too thick, you can dilute with a little
more vegetable broth. If it needs to be thicker, you can
add more diluted cornstarch. Adjust seasoning to taste.
To make stir-fry, heat large skillet or wok over
medium-high heat. Add 2-3 tablespoons of vegetable
broth and heat briefly. Add onion, mushrooms, bell pepper
and sea salt. Cook and stir for a few minutes. Add carrots
and green beans, cover, and cook a few minutes longer.
Add a little more vegetable broth if vegetables begin to
stick to skillet. Add broccoli and snow peas. Cook until
vegetables are brightly colored and crisp tender. Add as
much of sauce as you wish and serve over brown rice.
21

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