Vegan Meals for One or Two


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By Chef Nancy Berkoff, EdD, RD
ISBN 0-931411-23-8
216 pages
Read a sample recipe.

Each recipe in this new book is written to serve one or two people. We've heard the "But I'm the only one in my family who eats vegan meals" and the "I'm vegan, but it's so hard to cook for one" excuses. Now you have no reason to eat unhealthy.

We've designed recipes so that you can realistically use ingredients the way they come packaged in the store. And you'll have no more I've-Got-To-Eat-Brussels-Sprouts-For-Two-Weeks kind of leftovers!

Let scrumptious meals including the following get you started on a vegetarian diet or add spice to your vegan lifestyle. Try Mongo Mango Smoothie and Breakfast Stacks in the morning. Also enjoy Quick Tofu Stroganoff or Potato Tacos, Hot Spiced Fruit Stew, Almond Rice Pudding and much more.

Sample Recipe

Is it Tofu? It is Tempeh? It's Garlic, For Sure

(makes 2 hearty servings)

This dish is guaranteed to keep vampires away. Use this as a sandwich stuffing (good hot or cold) or serve over cooked noodles (how about spinach or carrot pasta), steamed rice, or over a baked potato.

2 Tablespoons olive oil (any vegetable oil is okay)
2 Tablespoons minced garlic cloves
3 Tablespoons flour
1 cup soymilk
1/2 teaspoon black pepper
3/4 cup cubed firm tofu or tempeh

In a medium-sized frying pan, heat oil. Add garlic and sauté until garlic is lightly browned. Remove from heat and whisk in flour to make a paste.

Heat soymilk in a microwave or in a small pot until bubbly. Slowly add paste to soymilk, whisking, to form a smooth sauce, over low heat, approximately 5 minutes. Add tofu or tempeh and allow dish to cook for 3-4 minutes, until heated.

Note: You can try flavored tofu or tempeh, such as barbecue, smoked, or Cajun to add even more flavor.

Total calories per serving using Tofu: 353
Total Fat as % of Daily Value: 37%
Fat: 24 grams
Protein: 20 grams
Carbohydrates: 18 grams
Iron: 12 mg
Calcium: 177 mg
Dietary Fiber: 4 grams
Sodium: 30 mg

Table of Contents

  • Chapter 1: It's All About You!
  • Chapter 2: Meal Planning and Shopping
  • Chapter 3: Breakfast
  • Chapter 4: One-Pot Wonders
  • Chapter 5: Freeze or Refrigerate Now, Eat Later
  • Chapter 6: Grab-and-Go
  • Chapter 7: Desserts and Snacks
  • Chapter 8: Every Day and Special Day Cooking
  • Glossary
  • Resources from The Vegetarian Resource Group

  • Model: one_or_two

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