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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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Italian Vegetable Soup

2 cups Water
1-1/2 cups Crushed Tomatoes

1 cup Cabbage (shredded)
1 cup Zucchini (small, sliced)
1/2 cup Onions Diced
1/2 cup Carrots (shredded)
1/4 cup Parsley (chopped)

1 tsp. Oregano (dried)
1/2 tsp. Hot Sauce (to taste, optional)


Place all the ingredients in a soup pot and simmer on the stove top until the vegetable are tender.  A good indication that the soup is done is when the onions become translucent.  Taste the soup before it is completely done and adjust the seasonings as desired.  This soup contains no salt, as the hot pepper sauce seems to eliminate the need, but taste is in the mouth of the add salt if you desire.   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!

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