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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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String Beans and Zucchini Squash
with Tofu and Tomato Sauce


2 Onions, medium, diced
1 tbsp. Olive Oil, extra virgin
Hot Red Pepper Sauce (to taste)
2 lbs. String Beans, fresh or frozen
2 lbs. Zucchini Squash, sliced
1 lb. Tofu, firm, block
1-28 oz. can Crushed Tomatoes with basil


We prepared this string beans and zucchini dish in a microwave oven, but it can be prepared in a conventional oven at 350 degrees F.  If the crushed tomatoes do not contain basil, add one or two teaspoons of dried basil leaves to the onions when cooking. 

Peel and dice the onions (at least 2 cups) and place in a large covered ceramic baking dish.  Add the olive oil and hot red pepper sauce (the degree of "heat" of the pepper sauce varies from brand to brand, so we have not specified the quantity to be used.  We generally use 2 tsp.)  Mix well.  Cover the baking dish and place in the microwave oven for about 5 minutes on High, or until the onions begin to get translucent. 

While the onions are cooking, wash the green beans (if fresh), remove the stems, and cut into desired style.  Wash and slice the zucchini squash; if large, split or quarter lengthwise before slicing.  When the onions are cooked, add the string beans and zucchini and return the covered baking dish to the oven and cook until the vegetables are tender, but not soft.  Mix occasionally to ensure uniform cooking. 

While the string beans and zucchini are cooking, open the one pound block of firm tofu and drain and discard the liquid.  Place the tofu block on a plate and cut length-wise and the width-wise into 1/4 to 3/8 inch slices to produce the strips shown in the photo above.  Open the can of crushed tomatoes.  

When the vegetables are tender, add the tofu and crushed tomatoes, mix well and cook for another ten minutes or until the sauce begins to boil. 

Serve with a large mixed greens and veggie salad, 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-11)

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