Food with Friends

FOOD WITH FRIENDS: Healthy and Delicious Vegetable Based Recipes

The above title is the title of a pamphlet from the group Compassion Over Killing and here are a few extracts from it.  For the entire piece contact:

Compassion Over Killing
P.O. Box 9773
Washington, D.C.20016

Why vegan recipes?

For health:  A balanced, plant-based diet which avoids meat, dairy, and eggs can prevent, and in some cases even bring about remission of common illnesses such as heart disease, heart attack, high blood pressure and high cholesterol, type 2 diabetes, obesity, osteoporosis, arthritis, and cancer.

For the planet:  Animal agriculture is one of the most direct causes of global warming, contamination of water and air, loss of biodiversity, and loss of valuable natural resources such as water, soil, and energy.  The principal and most important action we can take to protect the environment is to choose vegan foods.

For the animals: Nine billion animals are raised and killed for use as food every year in the United States.  With very few laws to protect them, birds, pigs, and cows are constantly abused…. By choosing vegan foods we can defend the animals.

Two recipes:


1 cup soaked cashews
1 cup soy milk
1 cup coconut water
3 tablespoons cornstarch
1 tablespoon olive oil
1 bell pepper, diced
1 jalapeno, seeded and diced
1/4 cup onion, cut into cubes
4 cloves garlic, minced
1 teaspoon chili powder
1 teaspoon smoked paprika
2 teaspoons salt
1 teaspoon red pepper flakes
1 teaspoon garlic powder
1 teaspoon cumin
2 tablespoons lemon juice
1/8 teaspoon red pepper
1 cube of vegetable broth
1. Saute vegetables with spices until tender.
2. Mix bouillon, the soaked cashews, the milk, and cornstarch.
3. Add the sautéed vegetables in a blender and blend until ingredients have no lumps.
4. Return the contents of the blender to a skillet and cook until cheese thickens.
5. Serve hot or cold in soups, nachos, chili relleno or in quesadillas.

Chickpea Soup with “Sausage”

Serves 8 people

2 tablespoons olive oil
1 package of soy sausage
1/2 cup of sofrito
3 cloves garlic, minced
1/2 cup tomato sauce
4 cups chickpeas, cooked or canned
1 onion, diced
1 carrot, chopped
1 large potato, cut into cubes
2 stalks celery, chopped
1 bunch of spinach, chopped
2 teaspoons liquid smoke
1 chile in adobo
4 cups vegetable based

1. Sauté the onion and garlic in olive oil over medium- high heat in a pot for 5 minutes or until onion is tender.
2. Add the sauce and the rest of the vegetables (with the exception of spinach) and cook for 5 minutes.
3. Add the tomato sauce and broth and bring the ingredients to a boil.
4. Reduce to a simmer and cook uncovered 15 or 20 minutes or until the vegetables are tender.
5. Add the chickpeas and cook 5 minutes more. Remove the pot from the heat and add the spinach.

Translation into Spanish by Rob English.

Excerpts from the booklet Were Chosen by Linda DeStefano, People for Animal Rights, P.O. Box 15358, Syracuse 13215-0358, (315) 488-PURR,,

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