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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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Vegetable Mushroom Stir-fry
(Quickie Method - about 1/2 hour)


2 lbs. Vegetables, frozen, stir-fry blend
1 lb. Tofu, cake, firm or extra-firm, cubed
1 Onion, medium size
1 tbsp. Garlic, crushed
1 cup Shiitake Mushrooms, dried
1 cup Mushrooms, dried stir-fry blend
2 tsp. Ginger, ground
1 tsp. Mustard Seed, ground
1/2 tsp. Oregano, dry
4 tbsp. Soy Sauce
1 tbsp. Corn Starch


This stir-fry is best served over a bed of brown rice.  We suggest cooking 2 cups of brown rice in 4 cups of water (double our recipe). 

While the rice is cooling, rinse the dry mushrooms and soak in water. (see photo left)  Because of their ease in preparing quickie meals, we buy dry mushrooms in one pound boxes from our food co-op

Clean and peel the onion; cut into quarters and slice.  Place in the wok.  Clean and peel the garlic, crush, and add to the wok.  Stir-fry the onions and garlic in a little water until the onions begin to become translucent.

Add the vegetables, drained mushrooms and the dry seasonings, and continue stir-frying until the vegetables thaw.  Add the tofu that has been cut into cubes, and continue stir-frying. 

Disperse the corn starch in the soy sauce.  If there appears to be more than a cup of liquid in the wok,  add an additional tablespoon of corn starch to the soy sauce before adding to the wok.  When the vegetables are cooked, add the the soy sauce and cornstarch mixture to the wok and continue stir-frying until the liquid thickens. 

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!  (d-9)

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