vegan soul food recipes

[Guest guest]

Answering late --

 

At 11:10 AM 7/12/2003 -0700, Megan Milligan wrote:

>

>I have a friend who recently converted to veganism. short story: she's black

&

>she loves her soul food. :-) does anyone have any good vegan soul food

recipes

>or vegetarian versions that can easily be converted? thanks!

 

You might want to check out " Cookin' Southern Vegetarian Style " by Ann Jackson.

I'll post some recipes from it so you can see if it might contain the types of

things she's looking for. All notes and commentary are by the author.

 

From Ellen C. on Veg-Recipes

 

* Exported from MasterCook Mac *

 

Cajun Red Beans and Rice

 

Recipe By : Cookin' Southern Vegetarian Style, Ann Jackson p63

Serving Size : 12 Preparation Time :0:00

Categories : Legumes Grains

Vegan

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 pound red beans or kidney beans

2 Bermuda onions -- chopped; to 3

2 cloves garlic -- smashed and chopped

1 bunch scallion -- chopped - included tops

2 tablespoons oil

1 bunch parsley -- chopped

- several stalks celery with leaves -- chopped

1/2 teaspoon cayenne

6 cups steamed hot rice -- to 8

salt -- to taste

 

Also in Heart of the Home, Ann Jackson (1995) p26

 

Let the beans soak overnight in enough water to cover.

 

Saute the onions, garlic,and half of the scallions in the oil. Rinse

the beans and add to the onions, stir well, and add about 6 cups of

water and the celery. Let come to a boil, then turn down and simmer

about 2 hours. Check it every once and a while, and add water if

necessary. Towards the end of the cooking time, stir and mash the

softest beans against the edge of the pot to thicken it all up. Add

the salt.

 

Serve the beans with a big bowl of rice and a bowl of the remaining

chopped green scallions.

 

If you would like, you can make tofu fat-back and add it to these

beans the last 30 minutes or so of cooking time.

 

- - - - - - - - - - - - - - - - - -

 

 

Per serving (excluding unknown items): 37 Calories; 2g Fat (56%

calories from fat); 1g Protein; 4g Carbohydrate; 0mg Cholesterol; 9mg

Sodium

Food Exchanges: 1/2 Vegetable; 1/2 Fat

 

 

 

* Exported from MasterCook Mac *

 

Fried Okra

 

Recipe By : Cookin' Southern Vegetarian Style, Ann Jackson p8

Serving Size : 1 Preparation Time :0:00

Categories : Vegan Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 pound okra -- to 2 lbs

1/2 cup white cornmeal -- to 1 cup

1 teaspoon garlic powder -- to 2 tsp

1/2 teaspoon salt

1/2 teaspoon pepper

1/2 cup toasted sesame oil

 

Also in Heart of the Home, Ann Jackson (1995)

 

Rinse the okra and cut it in half lengthwise, leaving the stem ends

on. Put the cornmeal, garlic powder, salt, and pepper into a paper

bag, then add the okra and shake well. heat the oil in a big skillet,

and add the okra. Don't heap the okra in the skillet, just make a

couple of batches. You want this to get crispy, not soggy. Don't stir

this a lot, rather, turn it with a spatula.

 

To eat, drizzle a little tamari over the okra. When you eat these,

pick them up by the nubby stem end, bite all the way down to the

base, and discard the stem.

 

- - - - - - - - - - - - - - - - - -

 

 

Per serving (excluding unknown items): 413 Calories; 2g Fat (3%

calories from fat); 14g Protein; 86g Carbohydrate; 0mg Cholesterol;

1100mg Sodium

Food Exchanges: 4 Starch/Bread; 6 Vegetable

 

NOTES : Leftover boiled or steamed okra works fine in this recipe

too, especially if you messed up and the okra got overcooked and

slimy.

 

 

* Exported from MasterCook Mac *

 

Succotash

 

Recipe By : Cookin' Southern Vegetarian Style, Ann Jackson p26

Serving Size : 1 Preparation Time :0:00

Categories : Vegan Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

4 ears of corn

5 vine ripened tomatoes

1/2 pound okra

- about 3 to 4 cups chopped

bread crumbs -- optional

salt and pepper -- to taste

soy margarine -- to taste

 

Also in Heart of the Home, Ann Jackson (1995) p9

 

Cut the corn off the cob, and set aside. Skin the tomatoes by

dropping them in boiling water for 15 seconds, then running under

cold water; the skins will slip right off. Chop up and add to the

corn. Trim off and discard the ends of the okra, then chop. Put the

okra pieces in a saucepan, barely cover with water, and bring to a

boil for about 2 minutes. Drain in a colander.

 

Preheat the oven to 350F.Combine the okra with the corn and tomatoes,

and salt generously. Add pepper, pour into a 9x13 inch casserole

dish, and dust with bread crumbs, if using. Then dot the opt

generously with margarine. Bake for 1 hour in a deep dish, 45 minutes

in a shallow one.

 

- - - - - - - - - - - - - - - - - -

 

 

Per serving (excluding unknown items): 556 Calories; 7g Fat (10%

calories from fat); 22g Protein; 121g Carbohydrate; 0mg Cholesterol;

100mg Sodium

Food Exchanges: 7 1/2 Starch/Bread; 3 Vegetable

 

NOTES : There is no better summertime eating than succotash. Come the

end of July or first of August, corn gets to be twelve ears for a

dollar. In the South you can't go two feet without someone offering

you large bags of tomatoes from " the garden " . If you are pressed for

time and absolutely have to, you can substitute canned whole tomatoes

in this recipe, but nothing can take the place of fresh corn and okra.

 

Some people put lima beans in their succotash; in East Tennessee we

never did This is a must-have at a backyard picnic. It can be

combined the day before and kept in the fridge until it's time to

cook it.

[Guest guest]

that's perfect! thank you. I'll definitely check that book out. :-)

 

megan

[Guest guest]

You can give foods like Greens a smokey flavor by adding Liguid

Smoke or Hickory Smoked Salt. My Collards taste really good and I

dont' have to add fatback or neckbone to give it that smoked taste.

 

 

Ross