meatless recipes for Lent - Maternity of Mary Church

Meatless Recipe Ideas for Lent and all Seasons
In addition to fish, here is a compilation of vegan recipes for days of fasting from meat during Lent. Feel free to use cow’s milk and eggs if you prefer where appropriate in each recipe. Meatless breakfast options always include cereals, pancakes etc. Some vegetarian “meat” options include Veg. bacon, sausage links and patties. Morning Star, Boca and Gardein are common brands. If you are feeling adventurous and want to go without eggs you can make tofu scramble. There are a few recipes that specifically have complex carbs in mind and are low glycemic. These recipes are near the end of this compilation with an asterisk. Hope you have a blessed Lenten journey! Please test your servants for 10 days. Give us vegetables to eat and water to drink” Daniel 1:12 Tofu scramble (for one, so multiply times how many serving) Tsp olive oil, turmeric
Daiya shredded cheese (found at health food stores such as Fresh and Natural or Whole Foods)
1/2 chopped green or red bell pepper
Salt and pepper to taste.
You can be as creative with the vegetables as you want.
Put the oil in the pan and place on medium heat. Cut 1/3 container of tofu and place in pan.
Mash with fork until it resembles scrambled eggs. Add 1 tsp of turmeric or more if you prefer
(it gives it a yellow color and is anti- inflammatory). Add chopped bell peppers and cheese mix
until soft and heated through.
Breakfast Burrito 2 tbs. Earth Balance butter or regular butter ½ yellow onion chopped, ½ tsp garlic minced 1cup mushrooms sliced 1 (14 oz.) can black or pinto beans drained and rinsed 1 (14 oz.) package firm tofu drained and diced into ½ inch cubes 1/8 tsp cayenne pepper 1½ tsp. turmeric 2 tsp maple syrup or honey 1tbsp cider vinegar 1 cup chopped spinach ½ cup shredded vegan cheese such as Daiya (found at health food stores or Byerly’s or Lund’s) or shredded regular cheese 4 large flour tortillas 1/2Cup salsa for dipping Salt and pepper to taste In a large skillet, heat margarine over high heat, sauté the onion, garlic, bell pepper, turmeric,
salt, pepper, olive oil, maple syrup, and vinegar and cook for another 4-5 min. Gently add the
spinach and cheese. Warm the tortillas in oven or microwave. Place filling into the tortillas
and fold into burritos.
Recipe from Mayim’s Vegan Table pg 70 Fruity Oatmeal smoothie (makes 4 one‐cup servings) 2½ cups nondairy milk 2 tablespoons quick oats 1 banana ½ cup strawberries Puree all ingredients in a blender. Recipe from Mayim’s Vegan Table pg 64 Rainbow smoothie (makes 4 one‐cup servings) ½ cup frozen or fresh strawberries or raspberries 1 orange peeled seeded and sectioned 1 banana or 1 cup frozen pineapple chunks 1 Cup spinach or kale leaves, ½ cup frozen or fresh blueberries Handful of ice, ½ to 1 cup nondairy milk Puree all ingredients in a blender. Recipe from Mayim’s Vegan Table pg 64 Peanut Butter Smoothie (makes 2 one cup servings) 2 bananas 2/3Cup Peanut Butter 2 tbsp. maple syrup, 1Cup milk 1Cup spinach leaves Recipe from Mayim’s Vegan Table pg 63 Puree all ingredients in a blender.
Green Smoothie (makes 4 one cup servings) 2 bananas 1Cup spinach or kale leaves 1/2 cup frozen pineapple chunks Handful of ice 2Cups water Milk or juice (depending on the consistency you want) 1 tbsp. maple syrup or honey 1 Avocado, peeled and pitted (optional) Recipe from Mayim’s Vegan Table pg 63 Puree all ingredients in a blender.
Bankok street cart noodles (serves 4) 1 8 oz. package Udon or soba noodles (found in Asian or ethnic aisle) 1 tsp sesame oil, 1 tsp sweet chili sauce, 1 tsp hoisin sauce, ½ tsp red pepper flakes 1 tsp tomato paste, 2 tsp cornstarch 1 ½ tbsp. sugar 2 tbsp. rice vinegar or white vinegar 2 tbsp. Lime Juice ¼ cup Soy Sauce ½ Cup vegetable broth (or use leftover water from boiling vegetables) 1 tbsp vegetable oil 12 oz. pkg. Tofu, drained and cut into ½ inch cubes 1 red bell pepper cut into thin strips 2 garlic cloves minced, 1 cup snow peas 4 scallions, 1 Cup bean sprouts, ½ cup peanuts and cilantro for garnish. Cook noodles according to package. Toss noodles with sesame oil and set aside. In a large bowl, combine, chili sauce, hoisin sauce, red pepper flakes, tomato paste, cornstarch, and sugar. Stir in vinegar, lime Juice, soy sauce, and broth, mix well, and set aside. In a large skillet over medium heat, heat oil. Add tofu and stir‐fry until browned. Remove from skillet and set aside. Add Bell Pepper, peas, scallions, garlic and stir fry for one minute. To reserved sauce mixture add noodles, tofu and stir fried veggies and toss until coated with sauce. Serve topped with bean sprouts, peanuts and cilantro. Recipe from Veg News –March/April 2012 Vegetarian or Vegan burgers There are several brands of frozen vegetarian options for meat patties made from soy to quinoa.
Brands include: Amy’s, Boca, Morningstar. Sonoma, by Amy’s, is gluten free! Not all grocery
stores have every brand.
Enchilada Casserole (serves 4) Bean filling:
1 tbs. olive oil
1 small onion chopped
1Garlic clove minced
1 can Pinto, Kidney or Black Beans drained and rinsed
1 can Re-Fried Beans
½ cup salsa
2 tbsp. cilantro
½ tsp dried oregano
Cheese sauce: 1 ¼ cups plain unsweetened almond, rice or soymilk, or regular milk,
2 tbsp. unbleached flour
1 cup grated cheese
8 - 10 (6 –inch) sprouted or Whole Wheat Tortillas cut into quarters
1 scallion sliced
Preheat oven to 400 degrees F. Lightly oil a shallow casserole dish with nonstick
cooking spray. To make the bean filling, heat the oil in a medium skillet over medium
heat. Add the onion and saute until translucent, about 5 min. Add the garlic and
continue to saute until the onion is golden. Stir in the remaining filing ingredients and
cook until heated through.
To make the cheese sauce, heat 1 cup of the milk in a sauce pan. In a small bowl
whisk the flour and the remaining milk then whisk it into the saucepan. Sprinkle in the
vegan or regular cheese. Vegan shredded cheese can be found at health food stores
or Byerley’s. Bring the sauce to a simmer stirring frequently and cook until thickened
about 7 min.
Line the prepared pan with a layer of the tortillas. Pour in the filling and spread evenly
over the tortillas. Cover with the remaining tortilla pieces. Pour the cheese sauce on
top and sprinkle with scallions. Bake for 15 min or until bubbly.
Recipe from Mayim’s Vegan Table pg 154 Veggie Macaroni Chili ¼ cup vegetable oil, ½ head garlic
1 large onion chopped
3 celery stalks chopped
1 zucchini chopped
1 green bell pepper chopped
2 cans corn
2 cans diced tomatoes with juice
2 cans tomato sauce
2 6 oz. cans tomato paste
2 tbsp. chili powder,
1 tbsp. cumin,
1 tbsp. garlic powder
Salt and pepper to taste
2 15 oz. cans kidney beans
2 15 oz. cans black beans
2 15 oz. cans pinto beans
Cook noodles according to package. In a large pot, heat the oil over medium heat and
saute the garlic, onion, celery, pepper, zucchini but not the corn until just softened.
Add all the herbs, spices and salt and cook for 5 more min. Add the tomato sauce and
tomato paste and canned diced tomatoes and cook a few more min. Add the canned
beans and corn and simmer for 15 to 20 min. Vegetarian Lasagna and taco salad Simply substitute vegetarian ground meat or crumbles for ground meat found in the vegan
vegetarian frozen section.
Vegan Ruben Sandwiches* (makes 4 sandwiches) Thousand Island dressing or to make a low sugar dressing: use 1/3 Cup vegan mayo (found at
health food stores or regular mayo
1 ½ tsp paprika,
Small amount of ketchup for color and a
little flavor
¾ tsp caraway seeds
3 tbsp. dill pickles diced.
¾ tsp dried dill
One yellow onion
1 tsp salt
3Tbsp. vegetable oil
2 tbsp. cider vinegar
t tsp garlic minced
¼ tsp. pepper
Rye bread or pumpernickel bread (lower glycemic)
Veggie bacon or veggie deli meats (usually found in the produce section next to the tofu)
1 Can sauerkraut.
Heat the vegetable oil in a large skillet over, medium heat. Add thinly sliced onion and
cook for 5 min stirring occasionally. Stir in garlic, paprika, caraway seeds, dill, salt,
vinegar and pepper.
Toast the bread, then spread the dressing on one slice of toast, add sauerkraut, two
pieces of bacon or veg deli meat and sauted onions.
Recipe from Mayim’s Vegan Table pg 102 Vegan Egg Salad Sandwiches* (serves 4) 2 (12 ounce) cakes firm tofu, 2 small onions diced, 2 celery stalks, diced, 2 tbsp soy sauce, 1 tsp
turmeric, sea salt, 2 tsp vegan mayo or more to taste, 1 dill pickle chopped, 2 tsp pickle juice from
jar, squirt of mustard, pumpernickel bread or bread of your choosing.
Cut tofu into cubes if you like or mash in a mixing bowl until chunky. Add the rest of the ingredients
and mix well. Divide the egg salad among 4 slices of bread and serve open faced or regular.
There are different varieties of vegetarian hot dogs as well. Some favorites are Tofurkey & Beer
Brats. (These are almost always at Fresh and Natural, and Whole Foods.)
Black Bean Salad* (serves 4) 1 bag lettuce 1cup brown rice cooked, 1 can black beans and chopped veggies of your choosing,
¼ cup olive oil, ¼ cup vinegar, salt and pepper.
Simply make a salad with chopped veggies and add black beans and cooked brown rice
with olive oil and vinegar.
Cherry Tomato and Brown Rice Salad with Artichoke Hearts* (serves 6) 3 cups cooked brown rice
6 oz. marinated artichoke Hearts, rinsed drained and sliced
1 cup chopped scallions
1 ½ pound red or yellow cherry tomatoes halved
½ cup chopped basil, ½ cup fat free Italian dressing
3 tbsp. lemon juice, 2 cloves garlic crushed
¼ tsp salt, black pepper
1 head of lettuce
Place the rice in a salad bowl and add the artichokes, scallions, tomatoes and basil. Mix
gently. Combine the Italian dressing, lemon juice, garlic, salt and pepper in a small
bowl. Shake or whisk until blended. Pour over salad. Serve on beds of lettuce. Recipe from Dr. Neal Barnard’s Program for Reversing Diabetes, pg 216
Note: for extra protein add either cubed tofu or cooked Seitan (found at health food
stores)
This submission by parishioner Anna McClain, is a result of prayerful inspiration in order to share & encourage others practicing fasting during Lent, for health and for dining pleasure. References Bialik, Mayim, PhD. Mayim’s Vegan Table. Da Capo Press, 2014 Barnard, Dr. Neal. Dr. Neal Barnard’s Program for Reversing Diabetes. Rodale Inc. 2007 Robertson, Robin. Veg News March/Apr. 2012. Veg News Media. 2012