Main Dishes

African Sweet Potato and Peanut Stew

3 Tbs. water for sautéing
3 sweet potatoes, peeled & cut into 1/2″ cubes
2 medium yellow onions, chopped
3 garlic cloves, pressed or minced
1 can (15 oz.) red kidney beans, drained & rinsed
2 red bell peppers, seeded & cut into 1/2″ squares
1 can (15 oz.) diced tomatoes or 2 fresh, diced
1/2-3/4 cup smooth or crunchy natural peanut butter
1/2 tsp. salt (or to taste)
1 tsp. ground cumin
1 tsp. ground cinnamon
1/2 tsp. cayenne pepper
3 tsp. light brown sugar
4 cups vegetable stock
1 tsp. fresh ginger, grated
fresh cilantro, chopped (optional – for garnish)
unsalted peanuts, chopped (optional – for garnish)


  1. Heat water in a soup pot over medium heat; add onions and garlic and cook until softened, about 5 minutes; add bell peppers, cover, and cook until softened, about 5 more minutes.
  2. Stir in brown sugar, ginger, cumin, cinnamon, and cayenne pepper, and cook, stirring, for 30 seconds.
  3. Stir in peanut butter, and distribute it evenly throughout. Hint: You may want to thin out the peanut butter first by mixing it with some water in a small bowl before adding it to the pot (it will make it easier to incorporate into the stew).
  4. Add sweet potatoes, kidney beans, and tomatoes, and stir to coat.
  5. Add vegetable stock, bring to a boil, then reduce the heat to low and simmer until the potatoes are soft, about 30 minutes.
  6. Taste and add salt or other seasonings, if necessary. Serve in individual bowls and top with chopped nuts and cilantro, if desired.



1 red bell pepper
1 green bell pepper
1 large chopped onion
3 large cloves of garlic
10 white button mushrooms / or 5 portabellas
1 can of refried beans (refried with vegetable oil)
2 ripe avocados
tortilla wraps
1 can of Vegan enchilada sauce
salsa of your choice
olive oil/salt/pepper/oregano
2 cups of fresh spinach


Sauté onion in olive oil until translucent. Add in the garlic and sliced red and green bell peppers, keeping covered when not stirring. Sauté until the peppers have softened. Add in chopped mushrooms and fresh spinach. Again, sauté and leave uncovered.

Add 3+ tablespoons of salsa and seasoning. Let simmer uncovered.

Blend both avocados into a smooth paste (add seasoning/salt or leave it out.)

Once the veggies have cooked and are very soft, it is time to make the enchiladas and prep the oven to 350 degrees. Spread enough enchilada sauce to cover the entire bottom of the baking dish.

In a Wrap, spread 2 tablespoons of refried beans in the center, followed by 1 tablespoon of Avocado paste, then place a good amount of veggies on top. Fold up wrap and place in baking dish. Repeat with all wraps.

Spread remainder of enchilada sauce on top of the wraps. Bake for 20 minutes (until the sauce at the bottom of the dish starts to boil). Serve with a side of Spanish rice and black beans.

Serves 4



1/2 c Red lentils
2 lg Onions
1/2 c Oil
3 tb Tomato paste
1/2 ts Paprika; sweet or hot
1 Garlic
1/2 ts Ground ginger
1/4 ts Black pepper
1 ts Salt
3 c Water


Sort the lentils and soak in tap water for 30 minutes.
Rinse in running water and drain.
Peel and finely chop the onions. peel and mash the garlic.
Heat the oil in large pan and sauté the onion until golden.
Add tomato paste and paprika and mix.
Add half the water and the garlic, ginger pepper and salt.
Stir well and then add the rest of the water, stir again, cover and bring to boil.
When the water boil, add the lentils, lower the flame and cook 20-30 minutes, until the lentils soften.
Serve hot.
Serves 8



¼ Cup Vegetable Oil
1 Medium Onion – Chopped
1 Jalapeno Pepper – Finely Chopped (remove seeds)
2 Tablespoons Masa Harina or Corn Flour
2 Teaspoons Paprika
1 Teaspoon Cumin Powder
1 Teaspoon Oregano
1/8 Teaspoon Cayenne Pepper
6 Dried Apricots – Chopped
2 Cloves Garlic – Minced
1 Tablespoon Brown Sugar
1 Teaspoon Yellow Salad Mustard
1 15 Ounce Can of Hunt’s Tomato Sauce
1 to 1 ½ Cups of Water (filtered of course)
1 Cup Heartline Meatless “Meat” – Ground Beef Style (use Textured Vegetable Protein (TVP) from your local health food store – same for below)
¼ Cup Heartline Meatless “Meat” – Beef Filet Style
½ Cup of Beer
1 Tablespoon Tomato Paste
Chili Powder – season for taste


Heat Oil in Large Cast Iron Skillet.
Add Onions and Jalapeno Pepper and Cook until Onion is Transparent.
Add Chili Powder, Masa Harina, Paprika, Cumin Powder, Oregano and Cayenne Pepper.
Stir until Seasonings are Slightly toasted. Then Stir in Apricots, Garlic, Brown Sugar, Mustard, Tomato Sauce, Water, Meatless “Meat”, Beer (yeah) and tomato paste.
Cook over Medium Heat for 15 to 20 Minutes. Stir Often. Cover and Simmer over Medium Heat for 30 Minutes to combine flavors.

Makes 1 Quart of Chili



8 ounces whole wheat angel hair pasta
1 tablespoon olive oil
2 large cloves garlic, minced
1 yellow or orange bell pepper, cut into 1-inch pieces
4 ounces stemmed chard, finely chopped
1 cup grape tomatoes, halved
1/4 cup plus 2 tablespoons nutritional yeast
Sea salt and freshly ground black pepper
1/2 cup pasta water
2 tablespoons fresh basil chiffonade
2 teaspoons lemon zest
Optional garnish: 2 tablespoons toasted pine nuts


Add the pasta to a large pot of boiling salted water. Reduce the heat to a simmer, and cook until tender, 6 to 7 minutes. Drain, reserving 1/2 cup of the pasta water. Set aside.
Heat the oil in a large skillet over medium heat. Add the garlic and sauté for 30 seconds or until golden. Add the bell pepper and sauté for 2 minutes or until it becomes slightly tender. Add the chard and sauté for 2 minutes, or until the chard is tender but retains its bright color.
Add the tomatoes and heat through. Add the nutritional yeast and the reserved pasta water. Stir and heat the sauce until it comes together. Check for seasoning and add salt and pepper to taste. Stir in the reserved pasta, basil, and lemon zest. Serve immediately garnished with pine nuts, if using.

Serves: 4

Soy Beef Wellington With Madeira Sauce

A flaky pastry surrounds a savory ‘beef’-and-mushroom filling in this delicious dish. Serve it with mashed baby red potatoes.

For the Mushroom Mixture:
2 shallots, finely chopped
2 Tbsp. non-hydrogenated vegan margarine
2 garlic cloves, finely minced
2 cups finely chopped button mushrooms
1/4 cup Madeira wine
2 tsp. finely chopped parsley
1 tsp. minced fresh thyme
Salt and pepper, to taste

For the ‘Beef’ Wellington:
1 puff pastry sheet
1 cup prepared mushroom mixture
1 package soy beef strips

For the Madeira Sauce:
2 Tbsp. olive oil
1 Tbsp. finely chopped shallots
1 cup Madeira wine
1 sprig thyme
2 bay leaves
3 cups beef-flavored broth (vegan version)
1 tsp. crushed black peppercorns
1 Tbsp. arrowroot or cornstarch
1/4 cup cold water
2 Tbsp. non-hydrogenated vegan margarine
Salt and pepper, to taste

Preparation for the Mushroom Mixture:
• In a medium sauté pan, cook the shallots in the vegan margarine     for 2 minutes.
• Add the garlic and the button mushrooms. Cook for 5 minutes.
• Add the wine and cook until almost evaporated.
• Stir in the parsley and the thyme and adjust the flavor with the salt and pepper. Set aside.

Preparation for the ‘Beef’ Wellington:
• Thaw the puff pastry sheet and fill with the mushroom mixture and soy beef strips. Fold over and crimp.
• Place in the refrigerator for 30 minutes.
• Bake at 400°F for 15 to 20 minutes, or until brown and crisp.
• Serve with the Madeira Sauce.

Preparation for the Madeira Sauce:
• In a medium saucepan, heat the olive oil. Add the shallots and cook for a few minutes.
• Add the wine, thyme, and bay leaves. Cook until reduced by half.
• Add the broth and the peppercorns and cook for 20 minutes.
• Mix the arrowroot or cornstarch with the water and add to the pan. Let thicken and then add the vegan margarine. Season with the salt and pepper and serve.

Makes 4 servings



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