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Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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Broccoli and Tofu in Garlic Sauce

broctofugar.jpg (689867 bytes)Ingredients

2 lbs. Broccoli, florets
1lb. Tofu, firm, cubed
1 Onion, medium, diced
3 tbsp. Garlic, crushed or minced
1-1/2 tsp. Ginger, powder
1/4 tsp. Cayenne Pepper, powder
1/3 cup Soy Sauce

3 tbsp. Corn Starch
1 cup Water


This recipe should be served over a bed of Brown Rice.  Two cups of Brown Rice cooked in 4 cups of Water will match this recipe.   Begin cooking the rice at the same time you begin preparing this recipe.

Peel and dice the Onion, and place in a wok or in a covered glass baking dish for cooking in the microwave.  Peel and crush the Garlic and add to the onion.  Cook until the Onion just begins to become translucent.  When using a wok, use a little water instead of oil to cook the food.

Wash and separate the Broccoli florets and thinly slice the tender stems.  Cube the Tofu into 3/8" to 1/2" cubes.  Add the Broccoli, Tofu, Ginger, and Cayenne Pepper.  Cook until the Broccoli begins to get tender.

Mix the Corn Starch into the Soy sauce and about 1/2 cup of Water and add to the cooking Broccoli and Tofu.  Continue cooking and mixing continuously in the wok and every few minutes if cooking in the microwave.  When the sauce thickens and thoroughly coats the other ingredients, remove from the heat.  Add Water as necessary to adjust the thickness of the sauce.

Serve over a bed of Brown Rice and enjoy. 

The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live!

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