Microwave Vegan Cooking

VEGE BURGERS

I make these burgers from scratch. Sometimes I get 12 of them.

INGREDIENTS

• 1 tin of chick peas or butter beans
• 1 pack of instant oatmeal
• Olive Oil
• Breadcrumbs
• Soya Sauce

Options I can't live without:

• Chutney
• Jerk seasoning
• Mushrooms
• Black olives
• Barbecue sauce

METHOD

1. Pour the instant oatmeal into a container and add soy sauce until brown (add the chutney, jerk seasoning, cut up mushrooms and cut up black olives and barbeque sauce here).
2. Mash up Chick peas and add to the mixture, making sure everything is well mixed. Add a spoon or so of olive oil to make it sticky, then, using a spoon drop mixture into bowl of breadcrumbs, unconcerned about shape.
3. Place breadcrumb coated mixture on a plate, and when you have about four or so, put them into the micro at Med/High for two minutes.
4. Remove from Micro and crush down and form into proper looking patties, put back into micro for another two minutes at med/high, then remove to a freezer dish.
5. Once you have made all your patties, select the one you are going to eat now, and put that back into the micro for one minute at med. high.
6. Get your bun, your tomatoes, your pepper, your vege cheese, and put the burger on the bun and back in for one minute at med high.

Delish! It looks like a 'real' hamburger but with no meat, no fat, and less calories.

Depending on how fast/slow your micro cooks time is approximate. The first time they are in they have to come out in such a state as you can mold them a little, so they can't be cooked.

When they go on the bun for the last minute they have to be nearly cooked. Of course, as all the ingredients can be eaten raw, there isn't much of a danger of "under cooking".

This is a recipe that carnivores think is meat...

Microwave Sticky Tofu Ribs

Ingredients

• 1 pound firm tofu
• 1/2 cup favorite BBQ sauce
• 1/2 cup orange juice
• 1/2 cup maple syrup
• 1 teaspoon jerk seasoning or black pepper
• Olive Oil

Directions:

1. Use a microwavable something with sides, cause it will splatter and put olive oil on it to prevent sticking.
2. Use frozen and defrosted tofu to get the best texture. Cut it into thin slabs and squeeze all the moisture out of it between two plates. In a bowl, whisk together the BBQ sauce, orange juice, maple syrup and jerk seasoning or pepper.
3. Pour half of the sauce mixture onto the greased container then arrange the tofu slices on it to get the least amount of overlapping pieces. Pour the rest of the sauce on the top and pop into a microwave.
4. (You may have to make this in two or three tries in re the size of your micro.)
5. Microwave on high for 10 minutes. Sauce will splatter on the inside of the microwave. After 10 minutes, let the Tofu rest for 5 minutes, and check the texture.
6. It should be hard around the edges and very firm in the middle. If so, dig in. It tastes even better when cold. If not, microwave in 3 minute increments until desired consistency.

I use this as a snack, as stuffing for the sweet peppers cut up for chow mein or whatever... it tastes like spare ribs.

QUICK PIZZA

You'll need pita bread, cheese, sauce, seasoning and olive oil as your base.

Take the Pita bread, pour a teaspoonful of oil on it, and rub it around with the back of a spoon. Pour sauce on it, then drop cut up pieces of cheese, the seasoning, and pop into a micro at Medium for about four minutes.

This is a tinned fish recipe where you can substitute tofu, gluten, whatever.

(SALMON/TUNA) CROQUETTES

1. After picking out all the bones in the salmon, mash up with jerk seasoning a little olive oil and other seasoning like oregano.
2. Drop into bread crumbs unconcerned about shape, then put on a oiled plate, into micro at med/high for two minutes.
3. When done, shape them better, and put back for two minutes at medium high.
4. Serve with spaghetti.

VEGETARIAN LASAGNA IN THE MICRO

Assemble all the ingredients. I usually use a fairly small microwavable deep dish and use half of everything and get four meals, then next week, but the left overs into another dish, use the cooking [deep dish to make the next four servings and freeze them.

INGREDIENTS

• Pasta
• Tomato sauce
• Olive Oil
• Pre cooked highly seasoned Vege Mince
• Ricotta Cheese
• Mozzarella Cheese
• Parmiagian Cheese

METHOD

1. Use Olive Oil at the bottom of the baking dish then lay on an uncooked pasta. Use highly seasoned vege mince as described in previous recipes as your first layer and pour on some tomato sauce which you have thinned with about 1/5th water.
2. You want the sauce as thick as tomato juice because the pasta is going to boil in the sauce so you need it fairly thin.
3. Another layer of pasta, ricotta cheese, sauce, another layer of pasta sauce, mozzarella & parmiagian cheese, pasta sauce.
4. Cover with plastic wrap and into the Micro at High for 13 to 15 Minutes.
5. Let sit two minutes then remove from Micro. Peel back plastic carefully, add more mozzarella and Parmiagian cheese, sauce and cover, and put back in for four minutes at High.
6. Take out and let it sit, peel back the plastic and carefully cut into portions.
7. Remove a middle portion, and move the others so that there is space between them.
8. Cover with the plastic then the dish cover and freeze immediately or put into the fridge.