Category: Vegetarian

“Magic Mushroom Spice”

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3 cups dried mushrooms (I use a gourmet mushroom mix from Costco)
3 Tbsp red pepper flakes
2 Tbsp dried thyme
1 Tbsp black pepper

  1. Add the mushrooms to a blender and blend until they become a fine powder.
  2. Add the other spices and give it a quick blend.
  3. Pour into jars to store or gift.

There are several recipes out there and some also use salt, onion powder, mustard powder. I prefer to keep it simple so it’s more versatile and can be used in low-salt diets if necessary. If you want to make it really simple, just blend the mushrooms. This spice add a great umami flavour to gravy, spaghetti, chili, soups…

Vegetarian Chili

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1 (14 oz) pkg extra firm tofu
1 Tbsp oil
1 Tbsp soy sauce
2 tsp chili powder
1 tsp paprika (smoked paprika is best)
½ tsp cumin
½ tsp onion powder
½ tsp garlic powder
¼ tsp cayenne pepper

1 Tbsp oil
1 onion, chopped (about 1 cup)
2 cups chopped carrots and/or sweet potatoes
1 cup chopped mushroom
4 cloves of garlic, minced
1 cup chopped celery
1 cup chopped pepper

2 (28 oz) cans chopped tomatoes, undrained
1 (19 oz) cans black beans, drained
1 (19 oz) can kidney beans, drained
1 (19 oz) can chickpeas, drained
1 ½ cups of broth, or water

2 Tbsp chili powder
1 Tbsp cocoa
1 Tbsp paprika
1 Tbsp oregano
2 tsp nutritional yeast
2 tsp mushroom spice
1 tsp sea salt
¼ tsp cayenne
¼ tsp pepper

  1. Crumble the tofu. Mix the oil, soy sauce and first set of spices with the tofu. Bake at 350 for 30 minutes, stirring after 15 minutes. While this is baking, you can prepare the chili.
  2. In a large pot, saute the onions, carrots and mushrooms in the olive oil until the carrots are slightly tender. Add the garlic and saute for another minute.
  3. Add the rest of the ingredients (except the tofu) to the pot. Simmer for about 20 minutes. Add the tofu. Taste and add more spice to your liking.

Suggestion:

Some serving ideas are: with a loaf of fresh bread and butter, or with Tostitos and cheese, or as a taco salad with lettuce, corn chips, cheese…

Vegetarian Spaghetti Sauce

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2 (28 oz) cans of crushed or diced tomatoes (your preference)
1 (5.5 oz) can tomato paste
4-6 cloves garlic, minced
1 onion, minced (about 1 cup)
2 carrots, peeled and pureed (about 2 cups)
2 zucchini, pureed (about 2 cups)
1 (227 g) pkg mushrooms, pureed (about 2 cups)
2 ribs celery, pureed, (about 1 cup)
½ roasted red pepper, pureed (about ¾ cup)
1 cup canned black beans, drained and pureed
Tofu ground beef substitute

½ cup parmesan cheese (optional)*
3 tsp “magic mushroom spice” (optional)
2 tsp nutritional yeast
2 tsp paprika
2 tsp hot sauce (or to taste)
1 tsp oregano
1 tsp garlic powder
½ tsp salt (or to taste)
½ tsp pepper (or to taste)
½ tsp onion powder

  1. Pour the canned tomatoes and tomato paste in a large pot and simmer over medium-low heat.
  2. Using the food processor, mince the garlic and chop the onion. Saute in a little oil until soft. Add to the tomato sauce.
  3. One after the other, puree the carrots, zucchini, mushrooms and celery and then fry them a little to soften them before adding them to the sauce.
  4. Add the rest of the ingredients and adjust to taste. Simmer for 15 minutes up to a few hours (depending on how much time you have).

This makes a very large batch and freezes very well. Also, you can adjust the amounts of different veggies according to your liking.

* Leave parmesan out to make this dairy-free and/or vegan.

Tofu Ground Beef Substitute

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1 package extra-firm tofu (about 14 ounce or 350 grams)
2 Tbsp soy sauce
2 Tbsp nutritional yeast
1 Tbsp olive oil
1 tsp chili powder
1 tsp garlic powder
½ tsp onion powder
½ tsp paprika

  1. Open tofu, drain water and pat dry.
  2. Mix all the other ingredients together in a bowl to create a paste.
  3. Crumble the tofu into small pieces and mix it with the paste until the tofu is coated.
  4. Bake on a greased baking pan at 400 for 25-30 minutes, stirring every 10 minutes or so.

Nut and Seed Bars (dairy-free, gluten-free, sugar-free)

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1 cup coconut (unsweetened)
1/2 cup pumpkin seeds
1/2 cup sunflower seeds
1/2 cup chopped almonds
1/2 cup chopped pecans
1/4 cup sesame seeds
1/4 cup chia seeds
1/4 tsp salt

1 teaspoon vanilla
1/2 cup honey, warmed for easier mixing

  1. Mix the nuts, seeds and salt together.
  2. Stir in the vanilla and honey.
  3. Place a piece of parchment in an 8″ x 8″ pan. (Cut slits in the corners to get it to go up the sides nicely.)
  4. Pour the nut and seed mixture into the pan and press it down firmly with a spoon.
  5. Bake at 325 for 40-55 minutes. (Start checking them at 45 minutes, but you want to cook them until they’re slightly golden.)
  6. Optional: Melt dark chocolate and spread on top.

Every time I make this, I change the recipe a bit and it always turns out. Try any nuts or seeds (or similar ingredients) you like.

Butternut Squash Soup (Instant Pot or Stovetop)

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Butternut-Squash-Soup1 apple, medium
1 butternut squash, medium (about 3 pounds)

1 large clove garlic, minced
1 yellow onion, diced
1/2 tbsp cooking oil

1/8 tsp cayenne pepper
1/4 tsp ginger
1/4 tsp cinnamon, ground
1/4 tsp nutmeg, ground

3/4 cup coconut milk, canned (use full fat for a creamier soup)
2 cups vegetable (or chicken) broth

Pumpkin seeds, chopped (for garnish, if you like)

Instant Pot Instructions:

  1. Peel the butternut squash (go around twice with a vegetable peeler), scoop out the seeds and cut into about 2” cubes. Set aside.
  2. Peel, core and chop the apple. Set aside.
  3. Sauté the oil, onion and garlic in the Instant Pot, using the sauté function for about 3-4 minutes, or until fragrant.
  4. Add the butternut squash and apple. Sprinkle on spices and pour in broth. Stir to mix.
  5. Cook on high pressure for 10 minutes. Then, quick release.
  6. Let cool for about ten minutes. Blend the soup, either using an immersion blend or a regular blender (in batches if needed). Be careful as it will still be hot.
  7. To serve, garnish with a little extra coconut milk (or sour cream), and pumpkin seeds.

Stovetop Instructions

    1. Peel the butternut squash (go around twice with a vegetable peeler), scoop out the seeds and cut into about 2” cubes. Set aside.
    2. Peel, core and chop the apple. Set aside.
    3. Saute, over medium-high heat, the oil onion and garlic for about 3-4 minutes, or until fragrant.
    4. Add the butternut squash and apple. Sprinkle on spices and pour in broth. Stir to mix.
    5. Bring to a boil, then reduce to simmer for about 15-20 minutes, or until squash is tender.
    6. Let cool for about ten minutes. Blend the soup, either using an immersion blend or a regular blender (in batches if needed). Be careful as it will still be hot.
    7. To serve, garnish with a little extra coconut milk (or sour cream), and pumpkin seeds.

Copycat Crunch Wrap Supreme

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Crunch-Wrap-Supreme4 large tortillas

1 cup cooked brown rice
1 15-ounce can black beans, rinsed and drained
1 cup nacho cheese sauce (can substitute store-bought)
2 jalapeños, diced
2 avocados, chopped into bite sized pieces
1 cup grape tomatoes, diced
2 green onions, sliced

4 small tortillas

  1. Lay the large tortillas on four plates.
  2. Layer the ingredients onto the tortillas, dividing them evenly between the four.
  3. Heat a non-stick pan to medium-low.
  4. One at a time. lay a small tortilla on top of the ingredients (in the centre) of a large tortilla. Fold the tortilla around the ingredients in a circular motion to enclose the filling. It’s a bit tricky the first time, but you’ll get the hang of it. (See image below.)
  5. Carefully, place it (folded side down) into the pan. As it cooks, it will seal the folds together.
  6. Cook for about 7 minutes, until golden. Gently flip and cook another 7 minutes.
  7. Serve with whatever dipping sauces you like (extra cheese sauce, sour cream, guacamole, salsa).

Crunch-Wrap-Supreme-Wrapping

Nacho “Cheese” Sauce, or Queso (Instant Pot or Stovetop)

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1 cup peeled and cubed sweet potato
½ cup peeled and diced carrots
1 ¼ cup chicken broth (vegetable broth for vegetarian version)
3 tablespoons melted butter (or margarine)
1 tablespoon nutritional yeast
1 teaspoon sea salt
2 cloves garlic, peeled
¼ cup salsa

3 teaspoons arrowroot powder
(or 2 teaspoons tapioca starch)

Instant Pot Instructions:

  1. Put everything but the arrowroot powder into the Instant Pot. Cook on high pressure for 15 minutes.
  2. Release the steam and remove the lid. Transfer contents to a blender and carefully blend with the arrowroot powder on high until very smooth.
  3. Return the mixture to the pot and set to sauté on high. Whisk constantly until bubbling and thickened, about 5 minutes.
  4. Serve hot with chips and toppings of choice. Store leftover sauce tightly covered in the refrigerator for 1 week. Reheat in a saucepan on low heat for 5 minutes.

Stovetop Instructions

    1. Put everything but the arrowroot powder into a pot. Bring to a boil, then cover and reduce heat to medium-low. Cook for 15 minutes, until the vegetables are fork tender.
    2. Transfer contents to a blender and carefully blend with the arrowroot powder on high until very smooth.
    3. Return the mixture to the pot and cook over medium-high heat until thickened, whisking constantly.

Chorizo Tofu Crumbles

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1 block (about 14 ounces or 350 grams) extra-firm tofu, crumbled
2 Tbsp light oil (such as canola or vegetable)
2 Tbsp soy sauce
1 Tbsp apple cider vinegar
1 Tbsp chili powder
2 tsp smoked paprika
1 tsp garlic powder
1 tsp oregano
1/2 tsp black pepper
1/4 tsp ground cumin
1/4 tsp ground coriander
1/4 tsp cayenne pepper (1/2 tsp if you like it spicier)
1/8 tsp ground cloves

  1. Open tofu, drain water and pat dry.
  2. Mix all the other ingredients together in a bowl to create a paste.
  3. Crumble the tofu into small pieces and mix it with the paste until the tofu is coated.
  4. Spread evenly on a greased cookie sheet (or one lined with parchment paper).
  5. Bake at 350 for 25 to 30 minutes, stopping to stir the tofu every now and then. Keep a close eye on it towards the end so that it doesn’t burn. You want the tofu to be nice and browned. The smaller crumbles will be darker than the larger crumbles.

Use where as a substitute for ground sausage meat.

Chickpea Shawarma

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Shawarma:

Chickpea-Shawarma

1/4 cup olive oil

2 tsp smoked paprika*
2 tsp cumin powder*
2 tsp black pepper
1 tsp red pepper flakes*
1 tsp salt
1/2 tsp cinnamon*
1/2 tsp turmeric*

4 cloves garlic, minced
1 large onion, chopped

1 15-oz can of drained chickpeas

  1. Add the olive oil, spices, garlic and onions to a bowl, then add the chick peas. Stir to coat.
  2. Transfer to a large baking sheet.
  3. Bake at 400 for about 25 minutes, or until slightly crispy and golden brown.
  4. Serve with rice or in pitas.

Garlic sauce:
4 garlic cloves, peeled
2 Tbsp lemon juice
1/2 tsp salt
1/2 tsp sugar
1/4 tsp parsley
1 egg
1 cup oil (vegetable, avocado… I personally don’t like it with olive oil as it gives it an odd flavour.)

  1. Combine all the ingredients except the oil in a blender.
  2. Blend starting on low, slowly working up to medium speed.
  3. Slowly pour the oil in, while continuing to blend. (This step is important because if you don’t pour slowly, the consistency may not turn out right. The slower you pour, the thicker it becomes, so adjust according to the consistency you like. I like to put it in a squeeze bottle, so I usually make it thinner than mayo.)
  4. Taste it and adjust to your liking (more salt, sugar, lemon…).
  5. If for some reason the consistency isn’t right, you can stir some mayonnaise in to fix it.

Optional toppings:
Lettuce
Tomato
Cucumber
Red onion
Humus
Dill pickle
Pickled turnip
Hot sauce
Sumac (spice)