Vegan Recipes for Fall 2008

Note: Vegan recipes contain no dairy or eggs, in addition to no meat, poultry or fish. (See Glossary)

Fennel for Fall

(I am just learning to use fennel and hope this dish whets your appetite to try it, as well. Thanks to my son-by-marriage, Jay, for passing his passion for fennel on to me.)


Utensils: Cutting board, knife, cooking pot, fry pa, slotted spoon
Prep. Time: About 10 minutes
Cooking Time: About 15 minutes, if chick peas are pre-cooked

2 organic carrots, sliced into rings
one organic fennel bulb, washed & cut into chunks (Save “leaves” for garnish)
one – two cloves of garlic, peeled and minced
one cup cooked chick peas (You can use canned or soak dried chick peas overnight and cook earlier in the day or the day before.)
chives & sesame seeds for topping
1 – 2 Tbl. olive oil, salt & pepper

1. Cook carrots in a small amount of water over medium heat for about 7-10 minutes, until tender but not mushy.
2. While carrots are simmering, chop up fennel bulb, mince garlic, and drain chick peas into a small bowl.
3. In a large, flat bottom saucepan, simmer fennel and garlic in a small amount of water or stock until tender, adding salt & pepper to taste.
4. Drain carrots and add to veggies in saucepan; cook together for a couple minutes and adjust seasoning. If more water is needed, add water from carrots.
5. When dish is done, use a slotted spoon to place on a platter. SPrinkle on some sesame seeds and cut chives and garnish with feathery leaves of fennel. Drizzle with olive oil for flavor. Serve immediately.
Note: Feel free to add some stronger herbs and spices, but be careful not to overpower the unique flavor of the fennel.



(Since vegans don’t eat fish, I created this tuna like dish from tempeh, a soybean product made from the whole bean. See Glossary.)

Utensils: Cutting board, knife, bowl, grater
Prep. Time: About 15 minutes
Cooking Time: About 5 minutes for the tempeh

(Buy as many organic veggies as possible)
One package of tempeh, wrapping removed and cut in half crosswise
one carrot, washed, peeled, and grated
2-3 slices of a leek
one red radish, washed and grated
one celery stalk, washed chopped
(vegan) mayonnaise or tahini to taste
salt & pepper to taste
chives for garnish


(Picture of various ingredients for tempuna. Feel free to delete items you do not enjoy.)

1. Steam tempeh for about 5 minutes to soften.
2. While tempeh is steaming, prepare the veggies for the dish.
3. Remove tempeh, cool slightly, then hand grate into coarse pieces.
4. Place tempeh in bowl and begin to add veggies. Mix in mayo or tahini a little at a time until the dish resembles the creaminess of tuna fish salad.
5. Add salt & pepper to taste. Serve chilled as a spread on crackers or as a spread on a sandwich, sprinkling on chives for garnish. For a spicier version, add some cayenne pepper.

Halloween Soup

(This is the soup I substituted for the cauliflower sweet potato soup I had placed in Peak to Pique before I realized I already had a similar recipe posted in January 2007.)


Utensils: Cooking pot, knife, hand held blender
Prep. Time: About 1/2 hour or as long as needed for squash
Cooking time: 10 minutes, once squash is cooked

About 3 lbs. red curry squash or squash of your choice
2 cups water or veggie broth
1-2 cups cooked black beans
1-2 tsp. curry powder

1. Place squash in oven to bake at 350 degrees, puncturing it in various places. (If you use precut squash, or microwave the squash, the time is reduced considerably.)
2. Heat up the stock in a small pot. Also, heat up the black beans in another small pot.
3. When squash is tender, cook slightly, remove skin and seeds and place chunks in a deep pot or bowl.
4. Add one cup of broth and begin to puree with hand held blender. Add second cup and curry powder and puree until smooth.
5. Warm again in the pot. When serving, place soup in bowl and then scoop spoonful of drained, warmed black beans on top of the soup.
(If you mix in the beans, your soup might turn a strange color, so keep beans separate until ready to serve.)

Note: Depending on the size of your squash, you may have to increase or decrease water or stock. ALso, when refrigerated, the soup tends to thicken, so you may have to add more liquid the next day if any soup is left after Trick or Treating.

Vegan Corn Muffins


This is a vegan variation of a recipe from Nikki & David Goldbeck’s American Wholefoods Cuisine, Ceres Press. It is my favorite cookbook for basic recipes, like a natural Joy of Cooking. Thanks to the Goldbecks for permission to use their recipe. It is also gluten and dairy free. I substituted almond milk for milk and maple syrup for honey. Vegans do not use honey, because it is food taken from the bees. The book describes this muffin as sweet with a cakelike crumb, but I believe it is more of a breakfast muffin, not a dessert muffin.

Utensils: Bowl, measuring cup and spoons, muffin tin
Prep. Time: About 10 minutes
Cooking Time: 20-25 minutes for regular muffin tin; about 35-45 minutes for large muffin tin

2 1/2 cups cornmeal (I used 2 cups cornmeal and then used 1/2 cup quinoa flour for extra protein)
1 tablespoon baking powder (aluminum free)
1/2 teaspoon salt
1/3 cup oil (I used macadamia)
1/2 cup maple syrup
1 1/2 cups non-dairy beverage

1. Preheat oven to 375 degrees F.
2. Combine the dry ingredients.
3. Make a well in the center and add oil, maple syrup, and non-dairy beverage. Stir until batter is smooth.
4. Pour into oiled muffin tin, filling almost to the top.
5. Bake for 20-25 minutes. 12 regular-sized muffins or 6 large muffins (add 5- 10 minutes baking time.)

Note: I add sunflower seeds to some of the muffins and pumpkin seeds to others.

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