Vegetarian Recipes Tested From Kara's Kitchen

Bar B Q Seitan

Seitan Is A Great Vegan/Vegetarian Meat Substitute Which Picks Up Many Flavors When Seasonings Are Added To Gluten Flour. Today's Photo Is Bar B Q Seitan. The Bar B Q Sauce Was Added As The Liquid To The Flour To Receive That Bar B Q Flavor. The Recipe Below Is For Plain Seitan. Check Out The Many Other Seasonings Listed Below Or Add Your Own. Great!

Ingredients:

Dry Ingredients: In Large Bowl
1 cup vital wheat gluten
3 tablespoon nutritional yeast flakes
Whisk together

Wet Ingredients: In Another Bowl
1/2 cup vegetable broth
1/4 cup soy sauce(Braggs)
2 gloves garlic (minced)
Mix together with whisk
Note: to get that Bar B Q Flavor, add your favorite Bar B Q sauce in the place of the Braggs

Proper Broth:
4 cups vegetable broth
4 cups water Note: For More Bar B Q Flavor add 2 cups of water and 2 cups Bar B Q Sauce
1/8 cup soy sauce (Braggs)
Note: Bar B Q can be added in place of Braggs

* not incl. in nutrient facts

Directions:

Step One:

Mix the wet ingredients with the vital wheat gluten in the bowl.

Stir until mixture begins to resemble dough.

Step Two:

Dust a bread board or other kneading surface with wheat gluten flour.

Roll the dough onto the kneading surface. Knead gently until the dough is springy and smooth and tight! Let rest for a few moments.

Step Three:

Cut the dough into small squares or strips and flatten them out a little

Step Four:

Proper Broth:

4 cups vegetable broth

4 cups water Note: Replace half of water with Bar B Q Sauce for Bar B Q Flavor

1/8 cup soy sauce(Braggs) Note: for More Bar B Q flavor, replace Braggs with Bar B Q Sauce.

Pour in a Sauce Pot. Place pot on stove on medium heat and bring the liquid to a simmer.

Step Five:

Slide the pieces of dough into the simmering broth. Make sure they stay separate as they cook.

They should not stick together if they are of proper consistency.

Step Six:

Simmer the dough for 1 hour, turning occasionally.

The seitan pieces will expand and firm up as they cook.

Step Seven:

Remove the seitan from the pot with a slotted spoon and let them drain and cool in colander.

Freeze them until ready to use.

Tips & Warnings: Don't worry about overcooking seitan -- it is very forgiving. Just don't let the liquid simmer away, or the seitan will burn.

Take Care Not To Add Too Much Water. Gooey Dough Will Not Cook Properly Into Seitan.

Make Sure You Use Vital Vheat Gluten, not Regular Wheat Flour For This Recipe. (This can be made directly from regular flour if so desired. That’s another recipe all together.)

For Flavored Seitan: You must season gluten flour first: 3-4 teaspoon of seasonings below.

Indian: Cumin, Coriander, Curry, Salt and or Pepper

Italian: Oregano, Rosemary, Thyme, Basil (ground)

Mexican: Garlic, Cumin, Cayenne Pepper, Cilantro

Asian: Ginger, Garlic, Onion

First published: 2012-12-09 last updated: 2012-12-09

Vegetarian Recipes Tested From Kara's Kitchen

Black Bean Quesadillas

Here is a healthy yet plain and simple recipe for my Black Bean Quesadilla. It’s also a yummy recipe for Black Bean Chili!!. You can add any combination of veggies or spice it up anyway you like. It's up to your imagination. Also you can use any variety of tortilla and there are so many available in grocery stores. You can get spinach, sun dried tomatoes, whole wheat, whole grain, flour - practically any flavor you want. You can add diced tomatoes to the quesadilla but sometimes it makes it soggy. So, I skipped it in my recipe. Choose any color or a combo of bell peppers and it still tastes good. This is my version.

Ingredients:

1 package morning star Griller Crumbles

4 low carb whole wheat tortillas (or any variety you like)

1 canned black beans 15 oz. 

1 medium green bell pepper, chopped

1 each sweet peppers, (yellow, red, orange) sliced thin

1 small onion, chopped

1/2 tsp red chili powder (optional)

1 tsp cumin powder (optional)

1 cup Mexican four cheese blend (Soy)

sea salt and cayenne pepper to taste

1/4 cup Ketchup

1 small can tomato sauce (optional) can make your own

Oil for sauté

Instructions:

1. Dice the onion and bell peppers.

2. Pour oil in a pan and sauté onion for a few seconds.

3. Then add the green bell pepper and sauté for 4-5 minutes. You can leave a little crunch in the bell pepper.

4. Add the black beans and mix well.

5. Add the paprika, red chili powder, cumin powder and ketchup. Mix well and salt/pepper and set aside.

6. To assemble the quesadilla, warm up two tortillas to begin with.

7. Place one tortilla and sprinkle cheese and spread out the veggie filling.

8. Next sprinkle as much or as little cheese as you like on top of the veggies.

9. Place the second tortilla on this and warm up both the sides. Take care while turning the tortilla.

10. Once the tortilla becomes a little hard and the cheese melts remove and set aside. Usually this takes 1-2 minutes.

11. Use a pizza cutter to cut the quesadilla into four pieces.

Optional

Serve with a dollop of sour cream (optional) or some guacamole.

Note: You will have some chili remaining. Pour into a bowl and eat along with the quesadillas!! Enjoy!

Vegetarian Recipes Tested From Kara's Kitchen

Moist Carob Brownies

Ingredients:

2/3 cup soy butter

2 cup fructose (powder)

1 teaspoon vanilla

3 cup carob chips

1 1/2 cup bread flour

1/2 teaspoon baking soda (optional)

1/2 teaspoon sea salt

1 tablespoon carob powder

Directions: 

Preheat Oven 350 degrees F. 

Melt butter and chips in double boiler or by placing bowl over pan of boiling water, medium heat. Whisk until melted. Remove bowl from heat and add vanilla whisking together. Add sugar and while whisking add flour and salt and carob powder.  place in oil baking pan for 20 minutes. 

Do not overcook! ..tester will not come out clean! ..If it dose you have most likely overcooked. 

Should be moist and chewy!! 

**Note: For those who prefer baking soda... you may add 1 teaspoon when adding flour.  

Remove and let cool for 5-10 minutes before cutting. 

Makes 16 squares 

Prep time: 15 min.; Cook time: 30 min.; Serve: 8bibleschoolofhealth.com

Vegetarian Recipes Tested From Kara's Kitchen

Braised Fennel With Onions and Red Potatoes

1 large fennel bulb (sometimes called anise) with fronds

1 large onion, halved lengthwise, then cut lengthwise into 1/4-inch-thick slices (2 cups)

1/4 teaspoon cayenne pepper

1 teaspoon sea salt

3 tablespoons extra-virgin olive oil

1 lb. red boiling potatoes

1/2 cup water

Chop enough fennel fronds to measure 2 tablespoons, then cut off and discard stalks from bulb. Quarter bulb lengthwise and core, then cut lengthwise into 1/4-inch-thick slices.

Cook fennel, onion, pepper, and 1/2 teaspoon salt in oil in a 12-inch heavy skillet over moderate heat, covered, stirring occasionally, until onion and fennel is softened and slightly brown, about 5 minutes.

Meanwhile, cut potatoes crosswise into 1/4-inch-thick slices.

Add potatoes and remaining 1/2 teaspoon salt to fennel mixture and cook, uncovered, stirring frequently, 3 minutes. 

Add water and cook, covered, stirring once, until potatoes are tender, 10 to 12 minutes more. Stir in fennel fronds before serving.

yield: Makes 4 to 6 side-dish servings

active time: 15 min

total time: 35 min

You can never have enough potatoes, especially when they're perked up with fennel, which becomes so tender, it lends loads of moisture to the dish.

Vegetarian Recipes Tested From Kara's Kitchen

Eggplant Meatballs

Moist and Delicious These Vegan Sour Cream-Eggplant Meatballs Are Great Tasting In My Homemade Sauce!!  ..Topped Over A Bed Of Spaghetti Pasta!

Total Time: 1 hr 5 min

Prep: 25 min

Inactive Prep: 20 min

Cook: 20 min

Yield: 6 servings

Meatball Ingredients:

1 large eggplant, chopped or griller grounds

2 slices day old bread, crust removed

1 cup soy sour cream

1 tablespoon cornstarch

1 cup soy parmesan cheese

 Salt and cayenne pepper to taste

1/2 cup bread crumbs

1/2 cup flour, plus extra for dredging

1 cup mozzarella cheese

2 tablespoon nutritional yeast flakes

Tomato Sauce:

1/2 cup extra-virgin olive oil

1 large onion, chopped

1 1/2 pounds diced Tomatoes

Sea salt to taste

1/2 cup chopped green onion

1/2 cup tomato puree

DIRECTIONS:

Meatballs: 

Boil the chopped eggplant in salted boiling water for 4 minutes. 

Drain well and let cool.

Squeeze out any excess water from the eggplant. If using Griller Grounds.. use one package.
In a bowl, add the bread and soy sour cream. 

Allow the bread to sit and absorb the sour cream for a few minutes.

Squeeze out as much of the liquid if any from the bread as possible.
In another mixing bowl, add the eggplant and break up the bread into the bowl. 

Add the corn starch, parmesan and mozzarella cheese, half of diced onions, half of green peppers, nutritional yeast flakes, salt and pepper to taste. 

Then add the bread crumbs and flour. Cook's Note: If your mixture has a lot of moisture you may need to add more bread crumbs and flour. 

Mix well until all the ingredients are evenly distributed. Taste for seasoning. 

With your hands, shape the meatballs into the size of golf balls. 

Dredge the meatballs in the flour. 

Brown with a little oil in skillet or bake in oven until golden brown. 375 degrees F. ..your choice!!

Tomato Sauce: 

In a large saucepan heat up olive oil. 

Saute rest of onions and green onions for 2 minutes then add the tomato puree and salt and pepper if necessary. 

Bring the mixture to a light boil, then turn the heat to medium. 

Add the meatballs to the sauce and allow to cook for approximately 5 minutes. Plate and sprinkle a little soy parmesan cheese.

Vegetarian Recipes Tested From Kara's Kitchen

Grilled Eggplant Pizza (Vegan)

INGREDIENTS

• 3 eggplants, about 3 pounds total, sliced 3/4 inches thick

• Sea Salt and cayenne pepper

• Extra Virgin Olive Oil, for brushing on vegetables, plus about 1/4 cup

• 2 large red or yellow peppers

• 1  homemade pizza dough  (or prepared pizza dough)

• All purpose flour, for dusting

• 1 tablespoon minced garlic
• 2 tablespoons finely chopped fresh oregano leaves
• 1 teaspoon red pepper flakes, optional

• About 1 cup pitted kalamata olives
• About 1/2 pound soy mozzarella, shredded 
• About 3 cups packed arugula or spinach

• Balsamic Vinegar

DIRECTIONS

Prepare the grill and let burn down to medium coals or heat gas grill on medium heat.

In a colander set over another bowl, salt the eggplant and let drain for 30 minutes then rinse and dry.

Brush the eggplant slices with olive oil and season with pepper. Toss the peppers with a little olive oil. Place both on the grill and cook the eggplant until browned on the first side, about 3 minutes. The slices should be browned between the grill marks when ready to turn. Move them away from direct heat and cook on the second side until tender, about 10 minutes total. Cut the grilled slices into 1/2-inch dice.

Cook the peppers, turning as necessary, until charred all over. Remove the peppers to a bowl. Cover and let the peppers steam to loosen the skins. When cool enough to handle, peel, seed and tear into long, thin strips.

Divide the dough into 6 equal balls. Working on a surface free of flour, roll each ball under your palm. As it rolls, it will stick slightly to the surface, creating tension that helps form a tight, round ball. Dust the work surface lightly with flour, pat each ball down lightly, dust the tops with flour, cover with a towel, and let rise for about 15 minutes. With a rolling pin, roll out each ball into a circle 8 or 9 inches in diameter and about 1/8-inch thick.

Have the grill ready at medium heat. Have the 1/4 cup olive oil, eggplant, peppers, garlic, oregano, red pepper flakes, if using, olives, and cheese in bowls and ready by the side of the grill.

Brush each dough round with about 1 teaspoon of the olive oil. Place on the grill, oiled side up, and cook until browned on the underside, about 2 minutes. Turn and, working quickly, brush each round with another 1 teaspoon olive oil. Then scatter each with 1/6 each of the garlic, oregano, red pepper flakes, if using, eggplant, bell peppers, olives, and cheese. Cover the grill and cook until the rounds are browned on the bottom and the cheese has softened, about 7 minutes. Transfer to plates and top each with an equal amount of the arugula or spinach. Spritz lightly with vinegar. Pizza may also be cooked on a stone in oven of 500 degree F. until golden brown. Serve immediately.

Vegetarian Recipes Tested From Kara's Kitchen

Vegan Chili

Had To Make Something Warm and Wholesome..Yet Healthy and Hearty! ..So I Made My Vegan Chili! Delicious! Easy to make!!

Ingredients:
1 bag of Griller Grounds (frozen)
1/2 medium onion chopped
1/2 bell pepper chopped
1 can dark kidney beans
2 tablespoon cumin or to taste
2 tablespoon chili powder or to taste
cayenne pepper and sea salt to taste
2 tablespoon vegetable oil
1/2 cup tomato sauce

Directions:
Over medium heat, in a large saucepan add oil, bell peppers, and onions. Let cook for 3 minutes and then add thawed griller grounds and continue to saute for another 5 minutes. While stirring, add cumin, chili powder, salt and pepper. Cook for 2 minutes more and add kidney beans and tomato sauce. Simmer for 5 minutes on low heat. Taste for seasoning.

Prep Time: 5 minutes
Cooking Time: 15 minutes
Total Time: 20 minutes
Serves 2-4

Vegetarian Recipes Tested From Kara's Kitchen

Spinach Cornbread

Ingredients:

10 oz. package frozen chopped spinach or 

   5 oz. fresh baby spinach

¼ cup soy butter

1 cup cornmeal

1 cup flour - sifted

1 tablespoon baking power (aluminum free)

½ tsp. fructose

½ tsp. sea salt

1 tablespoon egg replacer or egg beaters (optional)   

1 cup of soy milk or soy buttermilk (add 2-3 tablespoon of lemon juice  to the  soy milk and stir.)

Preheat Oven 350 degrees:

Directions:

If Using frozen spinach defrost. When spinach is fully thawed;  squeeze the spinach to strain all of the excess water from. If fresh...saute in little olive oil until wilted and then pat off any excess oil.

Melt butter.  Turn off heat and let cool while preparing the rest of the ingredients.

Place flour, cornmeal baking powder, sugar, and salt into mixing bowl and combine. 

Add the melted butter, egg, spinach and soy milk or soy buttermilk and mix.

Butter a baking 9 x 9 baking pan.  Place batter in the pan.

Bake 25 – 30 minutes or until toothpick test in center comes out clean.

Nice twist on traditional cornbread.

The original Recipe by Catherine Pappas called for: Eggs, Sugar, Butter, Buttermilk or Milk, salt, and Frozen Spinach

Vegetarian Recipes Tested from Kara's Kitchen

Cabbage Poorboy Sandwich

Enjoy This Delicious Cabbage Sandwich With Melted Soy Cheese!

Vegetarian Recipes Tested From Kara's Kitchen

Vegan Blueberry Yogurt Muffins

• Prep Time: 25 mins
• Cook Time: 20 mins
• Total Time: 45 mins
• Serves: 6 

Ingredients:

1/4 cup egg beater(optional) or 2 tablespoon vegetable oil

1 cup soy yogurt

1/3 cup  soy butter

1 teaspoon pure vanilla extract

2 cups all-purpose flour

1/2 cup  fructose

1 1/4 teaspoons baking powder 

1/2 teaspoon baking soda

1/4 teaspoon salt

1 cup fresh or frozen blueberries (If using frozen blueberries, do not thaw before adding them to the batter.)

Directions:

Preheat oven to 375 degrees F. Position rack in center of oven. Butter or line 12 muffin cups with paper liners.

In a large bowl whisk together the (egg beaters or 2 tablespoon vegetable oil), yogurt, butter, and vanilla extract. 

In another large bowl whisk the flour with the sugar, baking powder, baking soda, and salt. 

Gently stir in the blueberries. 

With a rubber spatula fold the wet ingredients into the dry ingredients and stir only until the ingredients are combined and moistened. (The batter will be thick. If too thick add 2 tablespoon more of soy yogurt) Note: The batter is suppose to be thick!! 

Evenly fill the muffin cups with the batter, using two spoons or an ice cream scoop. 

Place in the oven and bake for about 15 - 20 minutes or until a toothpick inserted in the center of a muffin just comes out clean. 

Transfer to a wire rack and let cool for about 10 minutes before removing from pan. 

Makes 12 muffins. Enjoy!! 

Vegetarian Recipes Tested From Kara's Kitchen

Tofu Salmon Croquettes

These Delicious Croquettes Are Light And Great

As A Side Dish!! 

1 lb. tofu (crumble in bowl)

1⁄2 onion diced finely 

1⁄4 c. nutritional yeast flakes, or add until yellow 

3 T. rolled oats

2 T. bread flour

1⁄4 t. cayenne pepper (ground) 

1/3 t. sea salt or to taste

Mix all ingredients

Shape into balls and roll in flour 

(May be made into patties as well)

Bake or fry until golden brown.

Serves 6 Side Dish

Prep. Time: 10 min.

Cook Time: 20

Vegetarian Recipes Tested From Kara's Kitchen

Vegan Rancheros Spaghetti

Bright In Color!! ..Great In Taste!! ..This Delicious
Mexican Style Spaghetti Dish Is Flavorful And Fun
To Make! Served Warm or Room Temperature!

Ingredients:

12 ounces spaghetti

1 1/2 cups frozen corn 

l 1/2 cups canned black beans, 

   rinsed and drained

1 Tbsp. olive oil

Sea salt 

Cayenne pepper

1 1/2 cups salsa, plus more for garnish

3/4 cup shredded soy cheddar cheese

1/2 cup chopped gren onions 

Directions:

In a large pot, bring salted water to boil and add few drops of olive oil and spaghetti.

Toss slightly and remove from heat!! The water will cook the pasta and leaving the starch in tact..for easy digestion.

The water should be clear! You might need to toss once before draining pasta water!

Note: the hot water can overcook the pasta!! ..so check often!!

Meanwhile, in a heated large pan, add black beans and corn. Season with salt and pepper as needed.

When spaghetti is finished cooking. Drain spaghetti Reserving a cup of pasta water.

Add to beans and corn.

Add salsa, tossing to coat. Add pasta water if needed.

Divide pasta onto 4 serving plates. Garnish with additional salsa, cheeses and green onions.

Serve and enjoy!

Vegetarian Recipes Tested From Kara's Kitchen

Vegan Enchilada Corn 

Melt In Your Mouth Vegan Corn Tortillas! 
Yellow Corn Tortillas Were Used In This Dish!! 
Quick And Easy To Make!

Ingredients: 

1 package of ground griller starter (Vegan)

Sauce (see recipe below)

1 1/2 cup shredded soy cheese (6 oz) yellow

12-20 corn tortillas or you may use flour tortillas (I used corn)

2 large jalapeno peppers de-seeded and diced (optional) ..by removing the seed this pepper only render flavor and not heat!! just a bell peppers

Enchiladas Sauce

• 3 tablespoons vegetable oil
• 1 tablespoon flour
• 1/4 cup chili powder
• 2 cups homemade broth
• 10 ounces tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• 1/2 teaspoon sea salt

Directions:

Heat oven to  375 degrees F. Lightly grease 13x9-inch glass baking dish. In 10-inch skillet, cook add a little oil and saute peppers for 1 minute then add ground griller and continue cooking for another 5 minutes. Stir in 3/4 cup of the enchilada sauce and 1 cup of the cheese.

Using Flour Tortillas: Spoon enchilada filling onto tortillas, roll up and place seam sides down in baking dish. Pour remaining enchilada sauce over top; sprinkle with remaining 1/2 cup cheese.

Using Corn Tortillas: In A Small Sauce Pan... add oil.. on medium to low heat ...place one tortillas at a time.. in the oil for one second; flipping quickly and taking out! Place on paper towel and repeat this process until all are done that you are going to use... covering each as you take out!! ..you are really only warning so to speak!! ...in a bowl with about one cup of the sauce... dip the corn tortillas on each side and then fill with enchilada sauce!! ..roll placing seam sides down. Pour remaining enchilada sauce over top; sprinkle with remaining 1/2 cup of cheese.

Bake 15 t 20 minutes or until hot.  

Sauce Directions:

In a medium saucepan heat oil, add flour, smoothing and stirring with a wooden spoon. 

Cook for 1 minute. Add chili powder and cook for 30 seconds. 

Add broth, tomato paste, oregano, and cumin. 

Stir to combine. Bring to a boil, reduce heat to low and cook for 15 minutes. The sauce will thicken and smooth out. Adjust the seasonings. Serve atop of enchiladas.

Broth: You May Use Vegetable Broth Or Make Your Own!! 

Vegetarian Crab Rangoonies

These are great for snacks or as appetizers! 

Fill with veggies as well.

Ingredients

4 ounces imitation crab meat 

3 each .. scallions/spring or green onions, finely chopped.

1/4 cup tofu cream cheese (room temp.)

1 teaspoonful soy sauce (Braggs)

t teaspoonful garlic chopped fine

16 wanton wrappers (square)

Sweet and sour sauce for dipping

Directions:

In large bowl combine all ingredients except wonton wrappers and sweet and sour sauce.

Mix well. Set aside

Preheat oven to 375 degrees F.

Spray Cooking Sheet with nonstick pray and set that aside.

Working on a clean dry surface, place 1/2 heaping tablespoon of filling in the center of a wonton wrapper.

Moisten all four edges with water by dipping fingers into water and going around edges smoothly.

Fold the botton left corner to meet the top right corner, forming a triangle and enclosing the filling.

Press firmly on the edges to seal. Make sure wrapper is sealed firmly. Repeat with the remaining wrappers and filling.

For a golden brown effect, spray tops with nonstick spray before cooking.

Place on cooking sheet. Bake in the oven for about 10-12 minutes, flipping halfway through, until golden brown. Allow to cool.

I like to dip in sweet and sour sauce. Some family members lik Braggs soy sauce sprinkled over!! They are also great with a mustard sauce...I'm told!

These Can Be Filled With Veggies And Other Veggie Meats As Well!! Your Choice! Enjoy!

Vegetarian Recipes Tested From Kara's Kitchen

Dim Sum/Fried Dumplings With Mock Vegan Seafood! Great!!