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OAMC: A Soy Vegetarian OAMC Plan
For most household units, a four to six week rotation of menus gives all the variety the family demands. To keep the budget tight, the menu should account for all meals and snacks. The recipes that follow are freezable main dishes for a group of 10. The plan was adapted from an original forwarded by another OAMC cook, who thought she got it from the "Gentle Spirit" ezine. As I have adapted it, this menu is vegan if you use soy yogurt, omit the optional eggs and increase the tofu and soymilk.
For a one or two person household, good food is a very different challenge. Some people like to shop every day, but most can't even COOK every day. Singles and pairs check out my OAMC Mini Planslink active June 15, 2004.
If you have never tried freezer cooking before, please read my introduction to OAMC cooking before you shop for this project.
This vegetarian menu is LOW in calcium and borderline in iron. Use calcium fortified tofu and soy milk. Plan your side dishes and other meals with this in mind. Be sure to try each recipe with your family before you freeze a big batch.
Shopping list/ Supplies
Taco Baked Potatoes
Vegetarian Fried Rice
Non-dairy Macaroni (Sauce must be made one recipe at a time)
Black Bean Sloppy Joes
Vegetarian Cabbage Roll Casserole
Tamale-style Corn Casserole
Three alternatives for some of these choices are a double recipe (50 patties) of the Greater Gardenburgers or a triple or quadruple recipe of the Crockpot Gluten Roast; (use the 6 quart crockpot for a double recipe) or four or five recipes of the vegetarian freezer lasagna. There are more useful recipes on my OAMC potato recipe page. Don't forget to change your shopping list!!!
Order of Preparation for the OAMC Vegetarian Meals
- Plan menus if you don't use these.
- If you want to use other recipes, use 6-7 different recipes or more if you are experienced, by using three of one recipe, four of another until you reach 30.
- Multiply the ingredients in the recipes you choose times the number of meals and make up a shopping list.
- In NO case shop the same day you cook!
- Now shop or plan your cooking day to correspond to co-op delivery dates if you belong to a co-op.
Day/ Night Before
- Cook rice
- Cook barley or other grains if used
- Set aside potatoes outside refrigerator
- Soak black beans
- Soak red, white or whatever other beans you will be using for Taco Potatoes
- Cook the beans overnight in your crockpot (cook black beans separately from others to preserve color)
Day before or Cooking Day, as time allows
- Chop onions (double bag if refrigerated overnight)
- Slice celery
- Shred spinach
- Chop 25 peppers (spare 40 peppers or mix of peppers, onions, tomatoes for stuffing)
- Core 40 peppers or mix of peppers, onions, tomatoes
- Chop parsley
- Mince garlic
- Shred cabbage using a stainless steel knife or grater
- Chop bread for bread crumbs
- Steam cored peppers or other stuffing vegetables. Place large colander over large pot containing 2-3" boiling water. Put peppers or other vegetables to be stuffed in colander. Steam until soft- may be as little as 12-15 minutes. Check regularly to see if more water needs to be added.
- Slice tofu or tempeh
- Steam tofu or tempeh for fried rice 10 minutes and cool
- Make egg sheets for fried rice
- Make sure all the foods that need to cool are cooking
- Assemble Taco Baked Potatoes (Easy, gets you off to a good start!
- Assemble Vegetarian Fried Rice
- Assemble Non-dairy Macaroni (Must be made one recipe at a time)
- Assemble Sloppy Joes
- Assemble Vegetarian Cabbage Roll Casserole
- Assemble Tamale Corn Casserole
- Assemble Stuffed Vegetables
Shopping list, menus and assembly
This is a very simple set of recipes, sort of midwestern/ southwestern-casserole based. You add salads, breads, and extra vegetables or desserts for the day of serving.
These recipes are very low salt and bland, add to family preference. Some spice and herb flavors, especially garlic, go off when frozen. Remember to season to family taste the day of serving.
The quantities listed below are sufficient to make five main dishes per recipe, each of which serves 10, for a total of 50 servings of each entree. Modify quantities and recipes according to your family size. Also, quantities are deliberately generous; you will be able to make lunches or freeze what is left over for later use.
Shopping List: 30 dinners for a 10 person vegan group
50 cups whole grain or vegetable macaroni
15 cups corn meal
5-10 cups whole wheat bread crumbs
25 lbs. long grain brown rice
or 20 lbs. brown rice and 5 lbs barley, millet or quinoa
2 1/2 cups soy flour
4 large jicama
1 bunch parsley (can use dried)
1 fresh ginger root
10 cups chopped black olives
30 cups whole kernel corn
2 bags (40 ounces) fresh or frozen whole peas or diced peas and carrots
40 onions (30 cups, chopped)
2 bunches celery
5 bunches spinach (40-50 ounces, frozen whole leaf)
65 green peppers or a mix of 40 green peppers, tomatoes, onions, for coring and steaming and stuffing and 25 green peppers for seasoning
3 bunches green onions
7 garlic bulbs (approx 35 cloves or 3/4-1 cup chopped, DO NOT substitute dried garlic products)
10 cups fresh mushrooms
5 heads of cabbage
50 potatoes for baking
2 1/2 cups green chilies
2 #10 cans of tomato sauce (6 lb. 15 oz.)
10 cups (2 1/2 qt.) yogurt or soy yogurt
9 quarts plain soy milk for non-dairy macaroni (may use water)
4 pounds soy or dairy cheese for stuffed potatoes (optional)
2 cups sesame seeds, freshly ground
12 1/2 cups cashews
10 cups shelled sunflower seeds
2 1/2 dozen (optional) (may substitute 5 pounds additional tofu)
Salsa (15 cups)
Bragg Amino Acids (1 1/4 cup)
lemon juice or mild vinegar
10 lb. firm tofu (high calcium)and/or tempeh for fried rice
10 lb. soft tofu (high calcium) for non-dairy macaroni
Optional- 5 cups of raisins
Optional- 2 cups brown sugar
Optional- rice vinegar
20 cups (about 9 pounds) dry red, pinto, white, calico or other beans for tamale style casserole, taco potatoes and stuffed peppers
15 cups (6-7 pounds)dry black turtle beans for sloppy joes
OAMC Vegetarian Recipes
OAMC Taco Stuffed Baked Potatoes(Vegetarian)
Have 10 potatoes on hand
Have salsa on hand (3-4 cups)
2 cups yogurt or soy yogurt
12 ounces (3 cups) shredded soy cheese or dairy cheese, optional
Cooked red or black beans or any cooked beans, i.e., reds, whites, pintos, 4 cups
Store salsa, shredded cheese and cooked beans in separate plastic zippered plastic freezer bags in freezer. Thaw beans, cheese and salsa, preferably overnight in refrigerator.
Day of dinner:
Bake potatoes in oven in skins 40 minutes or until soft.
Heat beans through while potatoes are baking.
To serve, slice potatoes down center, spoon beans, cheese, salsa and yogurt over potatoes.
OAMC Vegetarian Fried Rice
2 lb tofu or tempeh (steamed 10 min. and cooled)
(add additional 1 pound tofu if omitting eggs)
10 cups brown rice
3 tablespoons oil
6 tablespoons sesame seeds, crushed or ground
3 slices fresh ginger (omit, if dried, nit the same)
1 cup sliced onion
1 cup sliced celery
1 bunch shredded spinach leaves
6 eggs (optional), well beaten
1 cup whole peas or peas and diced carrots
3 tablespoons tamari
If you use eggs, preheat and oil the saute pan and pour the beaten eggs in in a very thin sheet, like a crepe. When eggs are thoroughly cooked, remove egg sheet from pan, cool and stack. When all the egg is used, shred into thin strips with scissors or a sharp knife and set aside. You can do this the day before.
In large heavy skillet or wok brown cracked sesame seeds and ginger in oil. Add tofu or tempeh and brown.
Now stir in onions, celery, and spinach leaves. When cooked through (a few minutes), add rice and peas. Mix with rice and vegetables.
Add egg strips if used and 3 tablespoons tamari, mix. Freeze in zippered plastic freezer bags.
OAMC Non-dairy Macaroni and Cashew "Cheese"
10 cups whole wheat or vegetable macaroni cooked firm (don't overcook)
2 1/2 cups cashews
2 pounds soft tofu, well-drained
3 green peppers, chopped
3 chopped onions
1/2 cups lemon juice
3 cloves garlic, minced
7 cups water or plain soymilk
1-2 cups whole wheat bread crumbs
2 T. olive oil
1 T. dried parsley
Blend cashews in blender or food processor to make fine powder. Add soft tofu and soymilk or water and blend thoroughly. Add peppers, onions, lemon juice, garlic , blend coarsely. Simmer sauce until hot, smooth, and slightly thickened, stirring constantly. Mix with cooked macaroni, freeze in serving sives in zippered plastic freezer bag. Saute bread crumbs in oil, add parsley. Freeze in zippered plastic freezer bag. To serve, thaw overnight in refrigerator, pour into buttered or PAM'd casserole dish, sprinkle with bread crumbs. Tastes a lot like macaroni and regular cheese but contains no animal fat.
1/4 cups olive oil
2 onions, chopped
2-4 tablespoons chili powder
1 green pepper, chopped
6 cups cooked black turtle beans
2-4 tablespoons Bragg Amino Acids
1 teaspoon oregano
2 cups tomato sauce
When ready to serve you will need:
10 slices whole wheat bread or rolls
Sandwich fixings such as lettuce, tomatoes, pickle, mustard
In large skillet or pan, saute onions and peppers in olive oil, and chili powder and cook until just fragrant. Add remaining ingredients, simmer briefly. Freeze in zippered plastic freezer bag. To serve, thaw overnight in refrigerator, heat through. Serve on bread or rolls.
4 cups cooked brown rice
1/2 cup olive oil
1 onion, chopped
1 green pepper, chopped
1 cups mushrooms, chopped
4 cloves garlic, minced
1 cups sunflower seeds
1 head cabbage, shredded
4 cups tomato juice or tomato puree
Optional sweet-sour tang:
1/3 cup brown sugar (add to sauce)
3 tablespoons cider or rice wine vinegar (add to sauce)
1 cup raisins (add to rice with mushrooms)
In deep, heavy pot saute onion, pepper and mushrooms in oil until tender. Add garlic and seeds. Add rice.
In large pan layer 1 cups juice or puree,then 1/3 of cabbage (approx.) then 2 cups rice and vegetable mixture.
Repeat twice. Pour remaining juice or puree over top. Cover and freeze.
To serve, place directly into 350 degrees oven from freezer. Bake 1 1/2 - 2 hours or more until cooked through.
OAMC Tamale-Style Corn Casserole
All the sauce can be prepared at the same time, but because of the difficulty preparing the cornmeal mush, in the home kitchen you should make each recipe of the mush separately:
3 cups corn meal
1/2 cups soy flour
8 cups water
salt to taste (up to 1 tablespoon)
6 cups whole kernel corn
2 cups chopped olives
1 cup onion
2 cups tomato sauce
1/2 cups diced green chilis, or more to taste (optional)
4 cups cooked beans (can be cold, or drained, rinsed canned beans.)
Optional (not on shopping list); 2 cups shredded cheese, added as topping last 20 minutes of cooking
Mix the cornmeal and the soy flour together thoroughly. Boil water. Add corn meal mix. Cook over medium or lower heat until the consistency of mush, about 40 minutes, stirring very frequently to prevent scorching or sticking and set aside.
Saute onions, add corn, olives, and diced green chilis with tomato sauce over medium high heat until onion is transparent. If mixture boils down too much add water. Stir in the cooked beans.
In foil-lined or oiled casserole dish (4 quart)(or 2 9x13 pans)(or 4 8x8 pans), layer half of the mush. Pour vegetable mixture over this. Top by spreading on the remaining corn mush mixture. Cover, freeze.
Place directly into 350 degree oven from freezer. Bake 2 hours or until hot and cooked through.
If thawed overnight in the refrigerator, the large dish takes about 1 hour 15 minutes.
OAMC Stuffed Peppers for the Freezer
OK, so everything else is cooked and assembled. This is the cleanup dish: everything left can go in here! Each batch makes 10.
8-10 large green peppers (or tomatoes or onions if you prefer)
4 cups cooked grain, rice, barley, millet, quinoa
4 teaspoons parsley
1 tablespoon Italian seasoning
3 cups tomato sauce (half for stuffing, half for topping)
1 cup jicama, chopped (may substitute 2 cans drained sliced water chestnuts)
2 stalks celery, chopped
1 peeled cucumber, chopped
4 green onions, chopped (green and white parts)
1 cup fresh mushrooms, chopped
1 cup sunflower seeds
Hollow peppers (or tomatoes or onions); steam until semi-soft. Steam by placing colander in heavy pot over 2-3 inches of boiling water. Put green peppers in colander to cool.
Mix remaining ingredients with half of tomato sauce. Stuff vegetables.
Place in zippered plastic freezer bags to freeze. Freeze remaining sauce in separate zippered freezer bag bag. To serve, place stuffed peppers in oiled casserole dish, thaw overnight in refrigerator. Cover with remaining sauce. Cover dish. Bake at 350 degrees, just until hot.
Try this at least once with the cucumber, even if you have not had cooked cucumber before. The cucumber provides a little moisture, which is a benefit in cooking, adding to the moisture of the mixture in the pepper.
Homemade Garlic-free Italian SeasoningMakes about 3 cups or a little more. Garlic powder doesn't freeze too well.
2/3 cup dried, crushed oregano
2/3 cup dried, crushed basil
1/4 cup crushed, dried parsley
1/4 cup rosemary, crushed
1/2 cup thyme
1/4 cup sage
1/2 cup marjoram
Mix everything together. Store in tightly capped jar or zipper bag.
Homemade Traditional Italian Dressing Mix
For gifts, you can layer the spices and give directions to shake mix before using. Similar to above, but saltier.
like Good Seasons
1/2 cup garlic powder
1/2 cup onion powder
1/2 cup sugar
1 cup dried oregano
1/2 cup pepper
1 teaspoon dried thyme
4 teaspoons dried basil
1/2 cup dried parsley
2 teaspoons mustard powder
2 teaspoons celery seed
1/2 cup paprika
1 teaspoon dill weed
To include salt add:
1/4 cup salt
2-1/2 tablespoons pareve chicken soup powder
Mix everything together. Store in tightly capped jar or zipper bag.
To make 1 cup of the salad dressing, combine 2 tablespoons mix with 1/4 cup vinegar, 2/3 cup oil, 2 tablespoons water. Shake vigorously.
Here is a copy of the original plan, which I later found on the web.
Homemade Mild Chili PowderMakes about 1/2 cup or so
- no dried onion or garlic powder for freezing
2 tablespoons cumin seed or ground cumin
1 tablespoons cayenne
2 tablespoon paprika
1 teaspoon allspice
1 teaspoon cloves
2 teaspoons oregano
Mix together. Store in tightly capped jar. If you want to add dried onion powder and/ or garlic powder, add:
1 tablespoons garlic powder
1 tablespoons onion powder