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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Pasta (Spaghetti and
Asparagus with Angel Hair and Tofu Cream Sauce
2 lbs. Asparagus
1 Onion, large, chopped or thinly sliced
1 tbsp. Garlic, crushed
1 lb. Angel Hair, whole grain
1 lb. Tofu
3 Carrots, medium
1/2 cup Lemon Juice
2/3 cup Nutritional Yeast
2 tbsp. Corn Starch
1 tsp. Turmeric, powder
red or black pepper to taste, or
1 Chipotle Pepper if you like a smoky taste
(To enlarge the photo of the asparagus tofu pasta, click on the photo or link)
Our pasta recipes are prepared in what many people would consider a non-traditional quick method. We prepare the veggies and sauce in either a large covered ceramic dish in our microwave oven or in a wok. If cooking in a wok, stir fry the veggies in a little water at 375 degrees F. and reduce the heat to simmer when the sauce is added.
Wash and peel the onion and garlic. Cut the onion in half from top to bottom, and thinly slice across each half. Place the onions in the pot or wok. Crush the garlic and add to the onions. Cook the onions and garlic until the onions begin to become translucent.
Wash and clean the asparagus and cut into bite size pieces. Add to the cooked onions and continue cooking until the asparagus is tender (about 10 minutes).
While the veggies are cooking, cook the angle hair pasta. We cook our pasta on the stove top either in a regular pot or in a pasta pot. When cooking pasta in a conventional pot on the stove top, we often found that the pasta would stick to the bottom of the pot. Then we would pour the boiling water and cooked pasta into a colander to drain off the water. With the pasta pot, the pasta never sticks to the bottom of the pot, and when it's cooked, all that is necessary is to lift out the inner pot and the water drains out. Do not cook the pasta with the lid on the pot or the water will boil out between the inner and outer pot. When cooking spaghetti in the pasta pot, be sure to stir the pasta when it begins to soften, in order to make sure that none is sticking through the holes of the inner pot.
Prepare the sauce in a high speed blender. Begin by pouring the lemon juice into the blender container. Add the tofu block which has been broken into pieces. Wash, peel and cut the carrots into chunks and add to the blender container. Add the corn starch, nutritional yeast, turmeric, and pepper. Place the lid on the container and run at high speed until the sauce is "creamy smooth."
When the pasta and veggies are done, drain the pasta and add it to the veggie cooking pot or wok. Add the sauce, and mix well.
If cooking in a microwave, cover the baking dish and cook for another ten minutes, mixing again after five minutes. (To enlarge the photo of the asparagus tofu pasta, click on the photo or link)
If cooking in a wok, reduce the heat to 200 degrees, and continue cooking and mixing until the sauce thickens.
Serve 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! (d-19)
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