Paula Smythe - Vegan: A Beginners Guide to Vegan Cooking

Vegan: A Beginner's Guide to Vegan Cooking

Making the jump to a vegan diet can seem like a monumental task. Suddenly, the world is full of food that you will never eat again - all your favorites, all gone.

It's almost as if a loved one has died, "So long cheeseburger, I'll miss you!" It doesn't have to feel like that, however, and this book will show you how you can have all your old favorites on your new path of life. Sausage. Pepperoni. Scrambled eggs. Shepherd's pie. Meatloaf.

Sloppy Joes. Macaroni and cheese. Meatballs. Pancakes. And, yes - bacon cheeseburgers! All of it vegan, all of it delicious. Do you know why I wrote this book? Let me tell you why.

I wrote this book for all the people with excuses. The ones that start off with, "I could never go vegan because I couldn't give up ______." Those things aren't stopping you. You can have anything you want. You are in charge of your own personal destiny. Many of the recipes in this guide are here because they will help the most people overcome their one big hurdle. Other recipes are here because they're fast, or easy to prepare, or they're meals you can use as the foundation of your weekly meal planning.

Find something you like. Tweak it a little. Make it your own. Getting into that everyday groove will make your new diet easier to stick to. It will be like driving a car: suddenly, at some point, you just don't need to think about it anymore. It becomes ingrained, a habit.

It becomes a part of you. The deep down, real you. And if you stumble from time to time, don't sweat it. Don't get down on yourself if you slip. Nobody's perfect. I give you permission to mess up .

And if you really, truly, cannot give something up, for real - that's alright, too. I have a friend who is vegan every day of the year except Thanksgiving. She absolutely refuses to give up Thanksgiving turkey. To me, that's respectable - not failure. That's 100% living on your own terms . -Paula

When I think of vegetable soup, I think of minestrone - hardy and thick with vegetables and pasta. -Paula When I think of vegetable soup, I think of minestrone - hardy and thick with vegetables and pasta.

I vary my vegetable medley depending on what is seasonally available and fresh and looks good. Consider this recipe a basic foundation for your own, not a blueprint. Although it will be great if you choose to follow it to the letter, it will be even better if you use whatever vegetables are in season. Minestrone Soup 1 tablespoon olive oil 1 medium onion, diced 2 medium carrots, diced 2 ribs celery, diced 4 cups water 1 (28 oz) can crushed tomatoes 1 (15 oz) can Cannellini beans, drained 1/4 lb green beans, cut in 1/2-inch pieces 1 medium zucchini, diced 1 teaspoon dried basil 1/2 teaspoon dried oregano 1 cup uncooked elbow pasta Salt and pepper, to taste - Heat oil in large pot or dutch oven over medium-high heat. 2 - Add onion, carrots, and celery to pot. 3 - Add water, crushed tomatoes, Cannellini beans, green beans, zucchini, basil, and oregano to pot. 3 - Add water, crushed tomatoes, Cannellini beans, green beans, zucchini, basil, and oregano to pot.

Bring just to a boil. 4 - Add pasta to soup and cook at a simmer until al dente. 10-15 minutes. 5 - Add salt and pepper to taste before serving. S ervings: 6 Prep: 5 minutes Cook: 30 minutes

For some people, chili is all about what you put in it. To me, chili is all about the feeling it gives you when eating it.

It should warm you body and soul, and leave you glowing after. This recipe is a Goldilocks version. Not too mild, not too hot, but just right. Try breaking some tortilla chips on top and stir them in as you eat. Mmmmhmmmm! My favorite way to serve this is at a party. Keep it warm in a crock pot and let people serve themselves.

Red Bean Chili 1 tablespoon olive oil 1 medium onion, diced 4 cloves garlic, minced 1 large green bell pepper, seeded and chopped 1 large red bell pepper, seeded and chopped 2 medium carrots, peeled and chopped 3 ribs celery, chopped 1 jalapeo pepper, chopped (optional) (remove seeds for less heat, keep for more heat) 1 (28 oz) can diced tomatoes 2 cups water OR low-sodium vegetable stock 2 (14 oz) cans red beans, rinsed and drained 1 teaspoon ground cumin 1/2 teaspoon cayenne powder 1 teaspoon dried oregano 2 tablespoons chili powder 2 teaspoons Kosher salt 1/2 teaspoon ground black pepper - Heat olive oil in a medium pot or dutch oven over medium heat. Add onion and garlic and cook 1-2 minutes. 2 - Add green and red bell peppers, carrots, celery, and jalapeo pepper (if using). Cook until softened, 5-7 minutes. 3 - Add tomatoes, water (or stock), and beans to pot. 4 - Add cumin, cayenne, oregano, chili powder, salt, and black pepper to pot. 4 - Add cumin, cayenne, oregano, chili powder, salt, and black pepper to pot.

Mix until spices are well distributed. 5 - Bring mixture to a simmer and cook for 30 minutes, uncovered, until desired thickness is reached. 6 - Serve hot as is, as a topper, or with tortilla chips. Top with your favorite toppings. S ervings: 8 Prep: 10-15 minutes Cook: 45 minutes

This is a non-traditional soup, but the essence is the same. Hearty vegetables and beans, with quinoa playing the role of grain, and some kale for color and nutrition.

Quinoa Soup with Kale and Sweet Potatoes 2 tablespoons olive oil 1 large onion, diced 3 cloves garlic, minced 2 medium carrots, peeled and diced 2 ribs celery, chopped 2 large sweet potatoes, peeled and diced 1 large zucchini, diced 2 bay leaves 1 quart vegetable stock 1 (28 oz) can diced tomatoes 1 (15 oz) can chickpeas, rinsed and drained 1 cup quinoa, rinsed and drained 1 teaspoon dried rosemary 1 teaspoon dried thyme 1/8 teaspoon red pepper flakes (optional, but recommended) 2 cups chopped kale, ribs removed Salt and black pepper, to taste - Heat olive oil in large pot or dutch oven over medium heat. Add onion, garlic, carrots, and celery to pot and stir to coat. Cook 5-8 minutes until onions are slightly translucent. 2 - Add sweet potatoes, zucchini, bay leaves, and vegetable stock. Increase heat to medium-high and bring to a simmer. Do not boil.

Cook for 10 minutes. 3 - Add tomatoes, chickpeas, quinoa, rosemary, thyme, and red pepper flakes. Allow soup to return to a simmer, and cook for another 15 minutes. 4 - Add kale and cook for 5 minutes. Season with salt and black pepper as needed. 5 - Serve hot with crackers or crusty bread.

S ervings: 8 Prep: 10-15 minutes Cook: 40 minutes

Pasta e Fagioli is Italian for 'pasta and beans'. This hearty dish was originally peasant fare, because of its low cost ingredients, but who doesn't love to stretch a dollar in a delicious and satisfying way? Some versions of this recipe are so thick that it is almost a pasta dish, but this version will give you a thick soup. There is no wrong way to eat it, though I prefer to sop the broth with some crusty bread. If you like to top your soup with Parmesan cheese, be sure to check out the with the spinach pesto fusilli. Pasta e Fagioli 1 tablespoon olive oil 1 medium onion, diced 1 large carrot, diced 3 ribs celery, chopped 2 cloves garlic, minced 1 quart low-sodium vegetable stock 1 (28 oz) can diced tomatoes 1 (15 oz) can red kidney beans, rinsed and drained 1 (15 oz) can white beans, rinsed and drained 1 teaspoon dried oregano 1 teaspoon dried basil 1 teaspoon dried thyme 1 teaspoon Kosher salt 1/2 teaspoon black pepper 1/2 pound ditali pasta, cooked according to package directions - Heat olive oil in large pot or dutch oven over medium heat. Add onion, carrot, celery, and garlic and stir.Next page