Free How It All Vegan!: Irresistible Recipes for an Animal-Free Diet by Tanya Barnard, Sarah Kramer Page B

provides a great deal of bulk by absorbing 2-3 times its volume of the cooking liquid. Having a mild taste but a chewy texture, it is a pleasant addition to this stew.
    1 medium carrot, chopped
    ½ medium onion, sliced
    2 large cloves garlic, crushed
    ½ medium green pepper, chopped
    ½ medium red pepper, chopped
    2 tbsp olive oil
    15-20 small mushrooms, chopped
    1 cup dry pearl barley
    ½ cup cooked or canned chickpeas (garbanzo beans)
    1 tsp cumin
    splash of Tabasco sauce (to taste)
    salt (to taste)
    pepper (to taste)
    1 tbsp Braggs or soy sauce
    3-4 cups vegetable stock
    In a large soup pot sauté the carrots, onions, garlic, and peppers in oil on medium heat until onions are translucent. Add the mushrooms and sauté until the mushrooms become tender. Add the barley, chickpeas, cumin, Tabasco, salt, pepper, Braggs, and stock and simmer for 20-30 minutes until barley is cooked.
    Serve with warm biscuits . Makes 4-6 servings.

    GARDEN MEDLEY VEGETABLE STEW
    The most delicious stew ever. Too nutritious to mention all of its wholesome properties, you’re just going to have to make this savory stew and find out for yourself. You could also throw in whatever vegetables you have in your fridge – the more, the merrier!
    ½ medium onion, chopped
    3 cloves garlic, crushed
    2 medium carrots, chopped
    1 tbsp olive oil
    ½ butternut squash, peeled & cubed
    1 medium potato, chopped
    ½ medium green pepper, cored & chopped
    1 28-oz can crushed tomatoes and juice or
    5-8 fresh tomatoes, diced + ¼ cup water
    1 tsp balsamic vinegar
    2 cups vegetable stock or water
    1 tsp turmeric
    1 tsp cumin
    1 tsp chili powder
    In a large soup pot, sauté the onions, garlic, and carrots in oil on medium heat until onions are translucent. Add the squash, potato, pepper, tomatoes, vinegar, stock, and turmeric, cumin, and chili powder. Simmer for 30-45 minutes until vegetables are tender, and serve. Makes 4-6 servings.
    AUNTIE BONNIE’S LIVELY LENTIL STEW
    1 large onion, chopped
    2 stalks celery, diced
    2 medium carrots, chopped
    1 tbsp olive oil
    1 cup dry green lentils
    3 cups vegetable stock or water
    1 28-oz can diced tomatoes or
    5-8 fresh tomatoes, diced + ¼ cup water
    2 tbsp tomato paste
    1 small potato, diced
    ½ tsp red pepper flakes
    ½ tsp salt
    ½ tsp pepper
    ½ cup spinach, chopped
    3 tbsp fresh parsley, chopped

    In a large soup pot, sauté the onions, celery, and carrots in oil on medium heat until onions are translucent. Add the lentils, stock, tomatoes, tomato paste, potatoes, red pepper flakes, salt, and pepper. Bring to a boil and simmer gently for 30-45 minutes, stirring frequently until lentils are tender. Stir in spinach and parsley and simmer for 5 minutes more. Makes 4-6 servings.

Long gone are the days when salads consisted only of iceberg lettuce and tomato slices, slathered with bottled dressing. It’s time to welcome a beautiful array of fresh, wholesome salads with tantalizing tastes into your diet. Salads offer the freshest, most wholesome food nutrients available. Raw salad is especially beneficial because our bodies digest nutrients and enzymes more readily than if the ingredients were cooked. These salads are highly nutritious and can be served to accompany meals or as meals on their own.
    TANYA’S GARDEN MEDLEY
    I just love making this huge salad and feasting on it for days. I combine every vegetable I can find in my refrigerator for this creation. Feel the goodness of all these vegetables racing through your veins, giving you the energy you need to live in this crazy world.
    1 head red leaf lettuce, roughly chopped
    1 bunch spinach, roughly chopped
    1 cup red cabbage, shredded
    1 small beet, grated
    5-10 mushrooms, sliced
    4-5 stalks green onions, sliced
    3-4 medium carrots, sliced
    1 medium cucumber, sliced
    1 cup sunflower sprouts
    1 cup broccoli sprouts
    1 cup mixed bean sprouts
    3 tbsp. gomashio
    Wash and prepare all vegetables. In a large bowl, toss together the lettuce and spinach. Add the other ingredients