Vegan Recipes (non dairy/non meat)

Tomato avocado toast:

Toast whole grain sourdough bread and on top spread mashed avocado, some fresh greens of choice such as arugula or chopped parsley, some sliced tomatoes drizzled with olive oil, salt and a bit of basil and you can sprinkle on some grated parmesan or any cheese of choice, if you want dairy or even use non dairy cheese alternative  


Recipe of vegetable fritters:

Soak ½ cup millet overnight. In morning rinse well and drain. Toast the grains in a dry pan stirring constantly until they are slightly browned .  Cook in about 1 c. water and then fluff up with a fork. Set aside.

Grate ½ head of cabbage.

Grate one large carrot

Chop two scallions.

Mix together with salt, pepper, and two eggs.

Add the millet (or alternatively can add ½ c. of any gluten free or even regular flour)

Form patties and fry in olive oil,turning over to brown on both sides.




In a fry pan, saute one purple or white onion until a bit carmelized. Add 2 cloves garlic, chopped. Saute a bit. Then add 1 tsp turmeric, 1/2 tsp curry powder, 1/4 tsp cumin and 1 tsp salt. Add 1/4 c. raisins. Then add 1/2 c. pre washed lentils. Add water to cover and a bit more salt and let cook until it is thick and the lentils are tender but not overly soft.


in a pan sautee onion until carmelized. Add 2 cloves chopped garlic. Add 2 carrots, sliced. Add 1 red pepper sliced thin (if you like peppers). Can add a bit of chopped cauliflower. Add 1 pkg extra firm tofu, diced. Cook a bit and then pour over a sauce made of 2 tbsps tarmari soy sauce, 1 tsp maple syurp and a bit of water. stir the sauce throughout and let cook a bit, covered. serve with basmati rice or brown rice.


Wash and chop greens of choice (can use organic mixed greens, lettuce, parsley, fresh basil, fresh spinach etc.). Add chopped red onion, sliced avocado, 2 hard boiled eggs cut into thin slices, chopped tomato, and dress with olive oil, sea salt and fresh lemon juice.

for dessert, have greek yogurt with fresh blueberries and a drizzle of maple syrup or honey (and can add a few chopped walnuts on top).

Mushroom barley soup:

1/2  cup  onions, chopped

2 stalks  organic celery,

1  Tbsp  fresh flat-leaf parsley, chopped

2 cloves  chopped

3 1/2  cup(s)  vegetable broth or chicken stock

2   carrots, sliced

½ parsnip . peeled and chopped

1/4  cup  pearl barley , prewashed

1/4  tsp  ground black pepper

1/4  tsp  dried oregano

1/4  tsp  dried thyme

One bay leaf

2 tsps sea salt (or more to taste)

2  cups  chopped mushrooms, about 6 ounces (perhaps
around 8 button mushrooms)


Coat the bottom of a large Dutch oven or pot with a bit
of olive oil and place over medium-high heat until hot. Add the onions, celery,
parsley, and garlic and cook, stirring frequently, for about 4 minutes.

Add the broth, 
carrots, barley, salt, pepper, oregano, thyme, and bay leaf and bring to
a simmer, stirring occasionally. Cover the pot and simmer 20 minutes, stirring

Stir in the mushrooms and simmer on low, until well
cooked and barley is soft.



• 2 cloves
• 1 tablespoon olive oil
• ½ large onion or one small, finely diced • 2 carrots, peeled and
finely diced
• 2 parsnips, peeled and finely diced (I used half a parsnip)
• 2 ribs celery, finely diced
• 2 cups butternut squash, peeled and diced into small, bite-size cubes
• 2 teaspoons Italian seasoning
• Pinch red pepper flakes
• 1 (6 ounce) can tomato paste (I used about a tbsp paste mixed with
• 4 – 4 ½ cups hot water
• ¼ cup fresh basil leaves, julienned

Salt and pepper
to taste
• 1 tablespoon chopped flat-leaf parsley

Saute vegs a bit and then add the water and tomato
paste.  Cook until vegetables are soft
enough and the soup thickens a bit. Can also add, towards end of cooking, a bit
of pasta if you want.

Spanish baked rice:

Make your own vegetable broth by putting a carrot, a
piece of celery, half an onion and some garlic into a pot with water and a bit
of turmeric and cook for about 10 minutes. 
Set aside for later.

In a fry pan saute ½ an onion and add 2 chopped bell
peppers. Stir constantly.  Add 2 tomatoes

Add paprika and a bit of salt. Stir more until it
thickens a bit.

Add one cup pre washed rice and saute a bit with vegs.

Add one can chic peas pre washed.

Then add 1/3 c. sliced green or black olives, salt and
pepper and pour in 2 ½ cups of hot veg broth.

Once broth is added, turn off heat and transfer pan to
oven.  In middle of rice put a whole
garlic head , unpeeled, to bake (or just put a few cloves on top?) Bake
uncovered until liquid is absorbed and rice is done. Garnish with some lemon
wedges and some finely chopped parsley. Serve hot.

Spanish rice:

2 tbsp extra virgin olive oil 30

3 cups vegetable broth 710 ml (I make
my own as described in the recipe above,using only the broth but not the actual
vegetables in the broth)

1/4 tsp saffron threads .17 grams

1/2 onion

4 cloves garlic

1 green or red bell pepper

1 tsp sweet smoked Spanish
paprika 2.30 grams

1/2 cup tomato sauce 110 grams  (alternatively you can grate 2 fresh tomatoes
and use instead of sauce )

1 cup uncooked basmati rice 220

1 cup canned kidney beans 275
grams (can omit beans if you do not want)

1 bay leaf

1 lemon

sea salt & black pepper to taste


Heat a large fry pan with a medium heat and add
in 2 tbsp extra virgin olive oil

At the same time, add 3 cups vegetable broth
into a sauce pan, pinch in 1/4 tsp saffron threads and heat with a high heat
(if don’t have saffron, no problem: can use 
a pinch of turmeric instead)

Finely dice 1/2 onion, roughly chop 4 cloves
garlic and cut 1 bell pepper into thin short strips

After heating the olive oil for 4 minutes, add
in the diced onion, the bell pepper and the chopped garlic, mix with the olive
oil, after 5 to 6 minutes and the vegetables are lightly sauteed, add in 1 tsp
sweet smoked paprika, quickly mix together, then add in 1/2 cup tomato sauce
and mix

About 2 minutes later and the tomato sauce has
thickened up, add in 1 cup uncooked round rice and once again mix together,
then pour in the hot saffron infused vegetable broth into the pan, along with 1
cup of canned kidney beans (drained & rinsed) and give it one final mix, so
everything is evenly distributed, top it off with 1 bay leaf and raise the heat
to a high heat

After 6 to 7 minutes and most of the broth has
been absorbed by the rice, but there is still some broth left, lower the fire
to a low-medium heat and simmer for 3 to 4 minutes, or until all the broth has
been absorbed, then remove the pan from the heat and cover with a dishcloth,
after 4 minutes uncover the pan and serve the rice, sprinkled with finely
chopped parsley and some lemon wedges, enjoy!

Beet salad:

Cook one beet. Grate it.

Add one grated carrot.

Add a little chopped walnut and a bit of chopped garlic.

Season with olive oil, salt and a bit of lemon if you

Refrigerate. Decorate with parsley when serving. 


Chop several scallions (about 4 or 5) and chop one onion.  In a pan put olive oil. Start sauteeing the
onions and add a bit of chopped garlic. Let it cook a bit. When it is a bit
golden, 1 cup some prewashed rice . Then add enough water to just cover and let it cook
about 5 to 8 mins or until water is absorbed.

Turn off heat and remove pan. Chop a nice amount of fresh dill (or use about 1 tbsp dried), some fresh cilantro and mint (
can use perhaps dried mint  as well but only about 1 tsp). Add the greens to rice dish and mix well. Put it back on stove and let it cook longer. Add a bit more water as needed. Cover top. Let it cook and
add salt, pepper and some lemon juice if you like.