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Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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Broccoli and Peas with Garlic Sauce


1 Onion, medium size, diced
1 tbsp. Garlic, crushed
Hot Pepper Sauce or Cayenne Pepper (to taste)
1 lb. Broccoli, fresh or frozen
1 lb. Peas, fresh of frozen
1 tsp. Ginger, ground
3 tbsp. Soy Sauce
1-1/2 tsp. Corn Starch
(To enlarge the photo of the Broccoli and Peas with Garlic Sauce, click on the photo or link)


We prepare this recipe in our microwave oven, but it can also be cooked on the stovetop or in a wok.  We usually serve this recipe over a bed of brown rice; or to add a little color, as in the above photo, we served it over a bed of turmeric rice.  We suggest that you begin cooking the rice at the same time you prepare this recipe.

Wash, peel, and dice the onion and place in a covered ceramic baking dish, or wok or pot, depending on how you are cooking this recipe.  Peel and crush the garlic and add to the onions.  Add the hot pepper and mix together.  Cook until the onions begin to become translucent.  If cooking in a pot or wok, stir fry in a little water.

Wash and clean the broccoli, cut into bite sized pieces, and add to the onions and garlic.  Husk the peas and add to the broccoli.  Or, open up one pound bags of frozen broccoli and peas and add to the the onions and garlic.  Add the ginger, and mix well.  Cook until the veggies are cooked to the tenderness that you like.

In a small bowl, mix together the soy sauce, 3 tbsp. water, and the corn starch.  Add to the cooked veggies, mixing constantly.  The sauce should thicken and coat the veggies.  If not thick enough, try heating a little longer, or adding a little more cornstarch and water mixture, until the sauce thickens.

Serve over the rice and enjoy.

The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live!  (d-21)

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