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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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Pasta (Spaghetti and Macaroni) Recipes
Pasta Primavera with Angel Hair, Zucchini and Broccoli


1 lb. Angel Hair Pasta, whole grain
2-3 lbs. Zucchini Squash
1 lb. Broccoli, fresh or frozen
1 Onion, large, diced
1 tbsp. Garlic, crushed
2 28-oz. cans Tomatoes, crushed with basil
1 tbsp. Oregano, dried leaves
1/4 tsp. Fennel Seeds, whole
Hot Pepper Sauce, to taste
(To enlarge the photo of the pasta primavera with zucchini and broccoli, 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.  Dice the onion and crush the garlic and place in the baking dish or wok.  Add the oregano, fennel seeds, and hot pepper sauce and mix well.  Cook until the onions start to become semi translucent.

Wash and slice the zucchini and cut into bite size pieces.  Wash and cut the broccoli.   Add to the cooked onions.  Add the crushed tomatoes, mix well and simmer for about 20 minutes.

While the veggies and sauce are cooking, cook the 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.

When the veggie-sauce and angel hair are cooked, mix them together until the sauce  thoroughly coats the angel hair.

Serve on a large plate or in a large bowl.  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-20)

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