Email or write in your recipes to or P.O. Box 833604, Richardson, TX 75083-3604, and we will select one that will be featured as BVStx Recipe of the Month. Or phone 972-497-1725. If you have a photo of yourself we will put that up as well.


Basic Grilled Tofu

Vegetarian Soul Food
BBQs, Picnics and Grillin'

It's gettin' to be that time yall'. Don't wanna be left out of the ol' BBQ events? Well, check out these recipes and make sure you don't miss a step. You might want to try them out on your own befo' you break them out at the next family event. But, remember folks are interested in what we vegetarians are eating, so make enough to share. Who knows, you might win over a few new vegetarians. Go to: Vegetarian Soul Food BBQ.

Tofu is easy to prepare on the grill, provided you take the time to press out the excess moisture. Grilling on a vegetable grill rack will ensure that the tofu doesn't fall apart and into the fire. A light coating of oil will yield a nice crust. But grilled tofu alone is boring, so plan to make a mushroom gravy or serve with a soy-based dipping sauce.

2 pounds firm or extra-firm tofu
1 tablespoon soy sauce
1 tablespoon toasted sesame oil or peanut oil
1. Wrap the tofu in a clean cotton kitchen towel. Place a heavy weight on top (such as a cutting board weighted with a heavy juice can). Setaside for at least 30 minutes to allow the excess water to drain from the tofu.
2. Prepare a medium-hot fire in the grill with a lightly oiled vegetable grill rack in place.
3. Slice each block of tofu into 1/2-inch-thick slices. Combine the soy sauce and oil and brush on the tofu.
4. Grill the tofu until browned and a slight crust forms, about 5 minutes per side. Serve hot.

Don't forget to put your farvorite BBQ Sauce on them!!!


Toasted Almond Tofu Burgers

12-ounce package firm tofu, drained, patted dry, cut into 1-inch-thick slices
Nonstick vegetable oil spray
1/2 cup grated carrot
1/2 cup thinly sliced green onions
2 teaspoons minced peeled ginger
1 garlic clove, minced
1/2 cup almonds, toasted, finely chopped
1 large egg white, beaten to blend
4 teaspoons soy sauce
1 teaspoon oriental sesame oil
1 teaspoon sesame seeds, toasted
4 sesame seed buns, toasted
4 tomato slices
1 cup alfalfa sprouts

Wrap tofu in doubled dish towel. Place on work surface. Weigh down with a board topped with food cans or weights for 1 hour. Squeeze towel-wrapped tofu to extract as much liquid as possible from tofu. Transfer tofu to medium bowl. Using fork, mash into small pieces.

Spray medium nonstick skillet with nonstick spray; place over medium heat. Add carrot, green onions, ginger and garlic; sauté until slightly softened, about 3 minutes. Cool. Mix carrot mixture, almonds, egg white, soy sauce, sesame oil and sesame seeds into tofu. Season with salt and pepper. Shape mixture into four 1/2-inch-thick patties. (Can be made 4 hours ahead. Cover and chill.)
If grilling, spray grill rack with nonstick spray, then prepare barbecue (medium heat). If sautéing, spray large nonstick skillet with nonstick spray and heat over medium heat. Lightly spray patties on both sides with nonstick spray. Place patties on grill or in skillet and cook until golden brown and heated through, about three minutes per side.

Place 1 burger on each bun bottom. Top each with 1 tomato slice, some sprouts and bun top and serve.

Serves 4


Tex-Mex Veggie Burgers

1 15 1/4-ounce can whole kernel corn, drained, 1/2 cup liquid reserved
1/2 cup plus 1 tablespoon cornmeal
1/2 cup finely chopped onion
1/3 cup finely chopped red bell pepper
1/2 teaspoon grated lime peel
1/4 cup cooked white rice
3 tablespoons chopped cilantro
4 teaspoons diced jalapeño chili
1/2 teaspoon salt
1/2 teaspoon ground cumin
Nonstick vegetable oil spray
4 no-lard 9- to 10-inch-diameter flour tortillas (99% fat-free)
8 tablespoons light sour cream
8 tablespoons purchased salsa

Blend 1/2 cup corn kernels and 1 tablespoon cornmeal in processor until moist clumps form. Add 3/4 cup corn kernels; process 10 seconds (reserve remaining corn for another use). Transfer corn mixture to heavy medium nonstick saucepan. Add 1/2 cup corn liquid, onion, bell pepper and lime peel. Cover and cook over very low heat until thick and firm, stirring often, 12 minutes. Mix in rice, cilantro, jalapeño, salt and cumin. Drop 1/4 of mixture onto each of 4 pieces of foil; press pieces into 3/4-inch-thick patties. Let stand until completely cool.

Prepare barbecue (medium heat). Spray both sides of burgers with nonstick spray; grill until crisp, about 5 minutes per side. Grill tortillas until pliable, about 30 seconds per side. Transfer tortillas to plates. On each tortilla place 1 burger, 1/4 of sour cream and 1/4 of salsa. Fold tortillas over to enclose.

Makes 4 Serving


Potato Salad Tofu Mayonnaise

Can be prepared in 45 minutes or less.

1 pound small red potatoes (about 7), scrubbed
3 ounces soft tofu
1 tablespoon fresh lemon juice
1/8 teaspoon dried tarragon
2 tablespoons olive oil (preferably extra-virgin)
1/2 small red onion, sliced thin
1/4 cup minced fresh parsley leavesI

a large saucepan combine the potatoes with enough water to cover them by 1 inch, bring the water to a boil, and boil the potatoes for 15 to 20 minutes, or until they are tender. While the potatoes are cooking, in a blender blend the tofu, the lemon juice, the tarragon, and 2 tablespoons water until the mixture is just combined, with the motor running add the oil in a stream and blend the "mayonnaise" until it is emulsified. Drain the potatoes, quarter them, and in a bowl toss them with the onion, the parsley, the mayonnaise, and salt and pepper to taste.

Serves 2


Potato Salad* Supernovadiva

5 cups potatoes, cubed
1 tsp salt
1 tsp sweetner
1 tsp celery seed
2 tsp vinegar
3-5 stalks green onion, chopped
3 stalks celery, chopped
2 pickles, chopped (sweet pickles can be used too)
1 1/2 cups soy mayonaise
1/2- 1 tsp dijon mustard
1/2 cup medium tofu crumbled


In a large pot, boil the potatoes in water until they can be easily pierced with a fork. Drain and rinse under cold water until cool. Once potatoes are room temperature, place them in a large bowl, and add the rest of the ingredients. Mix well and chill before serving.


BBQ Tofu Sandwiches

One pound firm tofu
1/4 c. shoyu/tamari
2 T. vegetarian worcestershire
6 oz. your favorite beer
1/2 t. garlic powder
1 c. (plus or minus) your favorite BBQ sauce (read the ingredients, many contain traditional worcestershire)
1 onion, poppyseed, or other crusty rolls
dill chips, slaw, mustard or your choice of fixin's
Slice the tofu into 1/4" slices. Arrange the slices on a towel lined plate. Cover with another towel, another plate, and a skillet filled with water (or other suitable weight). Allow to sit for 15 minutes and repeat with dry towels. Dice the tofu into 1/2" pieces and place into a pie pan. Combine shoyu, worcestershire, beer, and garlic powder. Pour mixture over tofu and allow to marinade 2-3 hours. Drain. Arrange tofu on a cookie sheet sprayed with cooking spray. Place tofu under a broiler for 30-45 minutes, turning once. In a saucepan, combine tofu and BBQ sauce. Heat through. Serve on rolls with your favorite fixin's.


Best Ever "Ice-Cream"


1 cup of frozen fruit, strawberries, peaches or blue berries
1 baggy of frozen sliced banana
maple syrup or natural sugar to taste
soy or rice milk to constency preferred
This is so easy and so yummy. Sometimes, I add wheat germ on the top when I put the ice cream in bowls for a yummy crunch on top. This is soooooo good. You will wonder why you ever ate that junk at the stores that is filled with poison. If you thin this down, it makes a nice shake also. The ice-cream recipe doesn't call for much of the milks. Play with it, you'll know how much you will need as you learn to make it. The bananas are your natural sweetener and creaminess in this. Enjoy!


Always freeze any left over peaches or bananas. Slice your bananas before freezing. One banana to a baggy. Use a food processor for this recipe, it makes it so creamy. If fruit doesn't want to blend, add about 1/4 cup of your soy/rice milk at the beginning.


Vegetarian Dagwood

Time: 30 minutes

1/4 cup olive oil (not extra virgin)
4 very thin slices lemon
2 garlic cloves, peeled
1 medium white or yellow onion in 1/2-inch rings
1 teaspoon sugar
Freshly ground black pepper
1 tablespoon balsamic or red wine vinegar
1 large red pepper, seeds and pith removed, in 1/2-inch rings
2 Italian eggplants in 1/2-inch slices
1/4 cup mayonnaise
10 green olives, pitted and chopped
1/2 teaspoon minced fresh thyme
4 4-inch squares focaccia or similar flatbread, sliced in two horizontally
1 large ripe tomato, sliced
4 ounces semisoft cheese like Bel Paese, provolone, mozzarella,
Muenster or young Gouda, thinly sliced
8 large basil leaves
4 leaves romaine.

1. Heat 1 tablespoon olive oil in a 10-inch nonstick skillet over medium-low heat. Add lemon, garlic and onion but keep separate. Turn lemon and garlic frequently to soften; leave onion rings unturned.
After about 3 minutes, transfer lemon and garlic to paper towels and set aside. Increase heat to medium-high, turn onions and cook until soft and golden. Sprinkle with sugar, salt and pepper. Add
vinegar and glaze onions. Transfer to a plate.

2. Place peppers in same skillet in a single layer and coat with any remaining vinegar in skillet. Turn peppers, sprinkle with salt and pepper and cook until just beginning to soften. Transfer peppers to a
separate plate.

3. Wipe skillet with paper towel and return to high heat. Brush eggplant slices on both sides with remaining olive oil. Add to hot skillet in a single layer and cook, turning occasionally, until deep
brown on both sides, 7 to 10 minutes. Sprinkle with salt and pepper, and transfer to paper towels.

4. While eggplant browns, chop reserved garlic and lemon, and stir it into mayonnaise along with olives and thyme. Season to taste with salt and pepper.

5. To build sandwiches: Spread focaccia slices with mayonnaise. Layer onions, peppers, eggplant, tomato, cheese, basil and romaine in an order that pleases you. Cut and serve immediately.

Yield: 4 servings.

Additional Recipes


Banana Biscuits

From the Vegetarian Resource Group
Also available in their book: Conveniently Vegan by Debra Wasserman

These delicious biscuits make a perfect breakfast item. Leftovers can be re-heated in a toaster oven. (Makes 35) 3 small ripe bananas, peeled and mashed 1 cup lite soymilk or other milk alternative 2 Tablespoons oil 41/4 cups unbleached white flour 1 Tablespoon baking powder Preheat oven to 425 degrees. Mix the mashed bananas, soymilk, and oil together in a large bowl. Add the flour and baking powder and stir well. Place dough on a floured surface and knead for 3 minutes. Using a rolling pin, roll dough to a 1/2-inch thickness. Cut into 2-inch-wide circles using a cutter or tin can. Place biscuits on a lightly oiled cookie sheet, bake 20 minutes or until browned. Serve warm. Total calories per biscuit: 72 Fat: 1 gram


Sweet Potato and Black Bean Hash

4 servings?Dairy-free
Canned black beans and frozen corn kernels are the shortcut ingredients in this nicely spiced entree with a South American accent. Serve with chopped fresh cilantro and lime wedges (to squeeze over the top) if desired.
* 2 tsp. vegetable oil
* 2 medium onions, chopped
* 1 medium sweet potato, peeled and cut into 3/4-inch dice
* 2 large cloves garlic, minced
* 1 jalapeno pepper, seeded and minced
* 4 tsp. ground cumin
* 1/2 tsp. salt
* 3/4 cup frozen corn
* 15-oz. can black beans, drained and rinsed
In large heavy skillet, preferably cast-iron, heat oil over medium-high heat. Add onions and cook, stirring often, until softened, about 5 minutes


Fettuccine in the raw with Basil-Parsley Pesto Sauce

Recipes below courtesy of Vegan Chef
The Vegan Chef
Chef Beverly Lynn Bennett

1/2 cup sundried tomatoes, cut into small pieces
3 cups zucchini, cut into "noodles" (see instructions below)
3 cups summer squash, cut into "noodles" (see instructions below)
1 1/2 cups yellow or orange pepper, destemmed, deseeded, and diced
1/2 cup black olives, roughly chopped
1/2 cup Basil-Parsley Pesto Sauce or more, to taste
1/3 cup shallots, finely diced
1/3 cup pine nuts
3 T. nutritional yeast flakes
salt and freshly ground black pepper, to taste

In a small bowl, place the sundried tomatoes, cover with warm water, and set aside for 20-30 minutes to rehydrate. Drain off any remaining water from the sundried tomatoes (saving it for use in another dish) and set aside. To make "noodles" from vegetables, use a spiral vegetable slicer to cut the zucchini and summer squash into "noodles" or long ribbons. Or, slice the zucchini and summer squash in half lengthwise, make a "v" shaped cut to remove most of the seed section, and cut the seed section into long thin strips.
Then, using a vegetable peeler, shave long strips down the entire length of the zucchini and summer squash halves, repeating the process for all of the zucchini and summer squash halves, and then pack the "noodles" into a measuring cup to measure. Transfer the zucchini and summer squash "noodles" to a large bowl, add the remaining ingredients, and toss gently to combine. Season the mixture to taste with salt and freshly ground black pepper. Serve immediately or at room temperature.

Serves 4


Basil-Pareley Pesto Sauce

3 cups basil leaves, destemmed, and packed tightly
1 1/2 cups parsley leaves, destemmed
1/2 cup pine nuts
1/3 cup rice wine or cider vinegar
1/4 cup water
1/3 cup nutritional yeast flakes
1/2 cup olive oil
In a food processor, place the basil, parsley, and pine nuts, and pulse a few times to
roughly chop. Add the vinegar, water, and nutritional yeast flakes, and process for 30
seconds to combine. While the machine is running, add the olive oil and continue to
process until smooth. Transfer to an airtight container and store in the refrigerator. Use
to flavor soups, salads, grains, side or main dishes, as a dip or spread for veggies or
bread, or as the base for salad dressings or other sauces.

Yield: 2 1/2 cups


Grilled Vegetable and Tempeh Fajitas

2 - 8 oz. pkgs. tempeh
1 jalapeno, destemmed, deseeded, and minced
1/3 cup orange juice
3 T. freshly chopped cilantro
2 T. olive oil
2 T. brown rice syrup
2 T. lime juice
zest of 1 lime
2 T. red wine vinegar
2 T. Bragg Liquid Aminos
1 T. freshly chopped oregano
1 T. freshly chopped thyme
1 T. garlic, minced
1 1/2 t. cumin
1/4 t. cinnamon
1/8 t. pepper
3 cups zucchini, diagonally sliced 1/2-inch thick
3 cups yellow squash, diagonally sliced 1/2-inch thick
3 cups red onion, sliced 1/2-inch thick
2 cups green pepper, destemmed, deseeded, and cut into 1-inch wide strips
2 cups orange pepper, destemmed, deseeded, and cut into 1-inch wide strips
2 cups red pepper, destemmed, deseeded, and cut into 1-inch wide strips
8 - 8-inch flour tortillas
Garnishes: shredded soy cheese, Cilantro-Tofu Cream, and Sunburst Salsa

In a steamer basket, place the whole blocks of tempeh, steam for 10 minutes, and set aside. In a bowl, combine the orange juice, cilantro, olive oil, brown rice syrup, lime juice, zest, vinegar, liquid aminos, oregano, thyme, garlic, cumin, cinnamon, and pepper, and whisk well to blend. Place the steamed blocks of tempeh in a small casserole dish and place the zucchini, summer squash, onion, and peppers in a large casserole dish. Drizzle 1/3 of the marinade over the tempeh and 1/3 of the marinade over the vegetables. Place both of the casserole dishes in the refrigerator and leave to marinate for several hours. Place the tempeh and vegetables on the grill and brush both with the remaining marinade while grilling. Grill the tempeh until well-browned, about 5-7 minutes per side, and grill the vegetables until tender, about 3-4 minutes per side.
Cut the blocks of grilled tempeh into strips. Transfer the tempeh strips and vegetables to a platter. Allow guest to build their own fajitas, by filling tortillas with strips of tempeh, an assortment of the grilled vegetables, and topped with a little of the
Cilantro-Tofu Cream and Sunburst Salsa.

Serves 8


Cilantro-Tofu Cream

1 - 12.3 oz. pkg. Mori-Nu silken style tofu, firm
1/3 cup freshly chopped cilantro
1/3 cup soy milk
3 T. lemon juice
1 T. nutritional yeast
1/2 t. salt
In a food processor or blender, combine all of the ingredients and puree until smooth. Transfer mixture to a glass bowl. Cover and chill for 1 hour to allow the flavors to blend. Serve as a topping for soups, salads, and Mexican dishes just as you would use sour cream.

Yield: 2 1/2 cups


Sunburst Salsa

2 cups Roma tomatoes, deseeded and diced
1 cup yellow tomatoes or other heirloom variety tomatoes, deseeded and diced
1/2 cup green pepper, destemmed, deseeded, and diced
1/2 cup orange pepper, destemmed, deseeded, and diced
1/2 cup red onion, diced
1/3 cup green onion, thinly sliced
1/3 cup freshly chopped cilantro
3 T. freshly chopped parsley
1 serrano or green chile, destemmed, deseeded, and minced
1 jalapeno, destemmed, deseeded, and minced
1 1/2 T. garlic, minced
2 T. lime juice
1 t. salt
1/2 t. pepper

In a glass bowl, combine all of the ingredients, and toss well to combine. Cover and chill for 1 hour to allow the flavors to blend.

Yield: 4 Cups


Veggie wraps

4 - 8-inch flour tortillas, choice of white, whole wheat, or flavored
1 1/3 cups White Bean and Roasted Vegetable Spread
4 leaves of loose leaf lettuce or lettuce of choice, washed and patted dry
3 Roma tomatoes, each sliced into 4 pieces
3/4 cup zucchini, shredded
3/4 cup summer squash, shredded
3/4 cup carrot, shredded
1 cucumber, peeled, and sliced thin

Place the tortillas flat on a cutting board; place a 1/3 cups of the spread on each tortilla, and spread within 1-inch of its edges. Place 1 lettuce leaf in the center of each tortilla so that a little of it hangs out the top edge. For each tortilla: on top of the lettuce place 3 slices of tomato, 3 T. shredded zucchini, 3 T. shredded summer squash, 3 T. shredded carrot, and in rows, 6 slices of cucumber. Fold the bottom of the tortilla up to the center of the tortilla, then fold in each side, one overlapping the other to enclose the vegetables, and secure the wrap with a toothpick. Wrap the veggie wraps in aluminum
foil, waxed paper, or plastic cling film, or place in an airtight container.
*Variation - substitute any of the suggested vegetables for some of your other favorite vegetables, such as shredded beets, shredded sweet potatoes, shredded or sliced radishes, chopped vegetables, fresh sprouts of vegetables or beans, etc.

Yield: 4 veggie wraps


White Bean and Roasted Vegetable Spread

1 red pepper, destemmed, deseeded, and quartered lengthwise
1 medium onion, sliced 1/2-inch thick
3 cloves garlic, peeled
1 - 15 oz. can cannellini or Great Northern beans, drained and rinsed
3 T. freshly chopped parsley
2 T. lemon juice
1/2 t. salt
1/4 t. pepper

Line a cookie sheet with aluminum foil and place the pepper and onion in rows on the foil. Broil the vegetables for 5-7 minutes or until slightly charred, and remove the cookie sheet from the oven. Flip over the vegetables, add the cloves of garlic to the cookie sheet, return the cookie sheet to the oven, and broil an additional 5-7 minutes to slightly char the other side. Allow the vegetables to cool slightly and then gently remove the skin from the peppers. In a food processor or blender, place the roasted vegetables, white beans, lemon juice, salt, and pepper, and process until smooth. Add the parsley and process for an additional 30 seconds to thoroughly incorporate it.
Transfer the mixture to a glass bowl. Use as a spread on crackers, bread, or sandwiches, or serve with raw vegetables.

Yield: 2 Cups

You can obtain many more of these fine recipes by going to:
The Vegan Chef
Chef Beverly Lynn Bennett



2002 Black Vegeterian Society