Easy Vegetarian Recipes:
Lunch

Barbeque Seitan Sandwiches
Makes 4 servings

• 1 small red onion, chopped
  
• 1 16-ounce package of seitan strips or chunks of seitan cut into strips (try White Wave Vegetarian Stir Fry Strips or Lightlife Steak Style Strips)
  
• 1 1/2 tablespoons vegetable oil
  
• 2 1/2 to 3 cups vegetarian barbeque sauce
  
• 4 sandwich rolls
  
• hot sauce to taste
  
• garnish: lettuce, tomato, green pepper, if desired
  

Drain seitan and set aside.

Sauté the onion in vegetable oil in a large pan over high heat until soft.

Add seitan, and cook until lightly browned, stirring often. Add barbeque sauce, reduce to medium heat, and cook, stirring every 5 minutes, until the barbeque sauce has thickened to completely coat the seitan (about 30 to 45 minutes).

Add hot sauce to taste. Spread seitan mixture on rolls and garnish, if desired.

Mac Un-Cheese
Makes 6-8 servings

• 1 lb (16 oz) pasta
  
• 2 cups vanilla soy/rice milk
  
• 2 tablespoons soy margarine
  
• * 2 tablespoons vegan mayonnaise (such as Vegenaise® or Nayonaise®)
  
• 1 cup nutritional yeast
  
• 1 teaspoon turmeric
  
• 1/4 teaspoon ground sage
  
• 1 teaspoon salt
  
• 3/4 teaspoon ground pepper
  
• 1/2 teaspoon garlic powder
  

Cook pasta and drain. In a large bowl, combine pasta and all other ingredients. Mix thoroughly and enjoy.

For variety, mix in one cup of steamed vegetables, such as broccoli or peas.

*optional, but recommended for creamier meal

“Chicken” Salad
Serves 4

• 1 14-ounce package extra-firm tofu, pressed (see instructions below) and torn into small, bite-sized pieces
• 2 stalks celery, diced
• 1 cup diced onion
• 1 cup green or red bell peppers
• 1 cup vegan mayonnaise (such as Vegenaise or Nayonaise)
• 1 teaspoon onion salt
• 1 teaspoon paprika
• 1 teaspoon pepper
• 1 teaspoon chopped parsley (dried or fresh)

To press the tofu, unwrap and shake off any excess moisture. Place the tofu in a freezer bag or wrap well in plastic. Freeze the sealed tofu for at least 24 hours. (Frozen tofu can keep in the freezer indefinitely, so feel free to always have a few blocks on-hand in the freezer.)

Once frozen, thaw the tofu by placing it—unwrapped—into a microwave-safe bowl. Cover the bowl and microwave* on high, checking every 2 to 3 minutes to make sure the tofu doesn’t cook. Once thoroughly defrosted, gently squeeze out any excess moisture.

Put the pressed, bite-sized tofu in a bowl and mix well with the remaining ingredients. Add additional spices, as desired. Serve in a sandwich, with crackers, or topping a green salad.

* If you don’t use a microwave, frozen tofu can be thawed by putting it in a pan of boiling water for 2 to 4 minutes. Alternatively, transfer the frozen tofu from the freezer to the refrigerator for 4 hours or overnight.

Sloppy Moes
Serves 4 to 6

• 1 large onion, diced
• 2 medium green peppers, diced
• 3 tablespoons olive oil
• 1 1/2 cups boiling water
• 2 1/2 cups tomato purée
• freshly ground pepper, to taste
• 1 tablespoon soy sauce
• 1 1/2 tablespoons mustard
• 1 tablespoon sugar
• 1 1/2 cups dry textured vegetable protein (TVP)
• 2 teaspoons chili powder
• vegan buns or bread

Sauté the onion and green peppers in the olive oil in a large skillet until soft and lightly browned, about 12 minutes. Add all the remaining ingredients except the bread and simmer over low heat for 20 minutes, stirring often. Serve warm in burger buns or over bread.

Chili Mac
Serves 6

• 8 ounces pasta spirals or macaroni
• 1 onion, chopped
• 2 to 3 garlic cloves, peeled and minced
• 1 small bell pepper, diced
• 3/4 cup dry textured vegetable protein (TVP)
• 1 15-ounce can crushed tomatoes
• 1 15-ounce can kidney, pinto, or black beans, including liquid
• 1 15-ounce can corn, including liquid
• 1 tablespoon chili powder
• 1/2 teaspoon cumin

Cook the pasta until tender. Drain and rinse under hot water, then set aside.

Heat 1/2 cup of water in a large pot, then add the chopped onion and garlic. Cook until the onion is soft, about 3 minutes.

Add the remaining ingredients and 1/2 cup of water. Stir to mix, then simmer over medium heat for 20 minutes, stirring occasionally.

Add the cooked pasta and taste-test the spices. Add more chili powder if a spicier dish is desired.

Missing Egg Sandwich
Makes 4 sandwiches

• 1/2 pound firm tofu, mashed (about 1 cup)
• 2 green onions, finely chopped
• 1 tablespoon vegan mayonnaise (such as Vegenaise® or Nayonaise®)
• 2 tablespoons pickle relish
• 1 teaspoon stoneground mustard
• 1/4 teaspoon cumin
• 1/4 teaspoon turmeric
• 1/4 teaspoon garlic powder
• 8 slices whole wheat bread
• 4 lettuce leaves
• 4 tomato slices

Combine the mashed tofu with the green onions, vegan mayonnaise, pickle relish, mustard, cumin, turmeric, and garlic powder. Mix thoroughly.

Spread on whole wheat bread and garnish with lettuce and tomato slices.

Mandarin Spinach Salad
Serves 2

• 5 ounces washed spinach leaves
• 2 10-ounce cans mandarin oranges
• 2 tablespoons sesame oil
• 2 teaspoons soy sauce
• 1/2 cup sunflower seeds, pine nuts, or crushed almonds

Mix all of the ingredients in a large bowl and serve immediately.

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