Tag Archives: vegetarian

Miso Hungry Gravy

Miso Hungry Gravy

Serves 4-6
Prep time 15 minutes
Cook time 15 minutes
Total time 30 minutes
Allergy Soy
Dietary Gluten Free, Vegan, Vegetarian
Meal type Dips, Lunch, Main Dish, Side Dish, Snack
Misc Pre-preparable, Serve Hot
Miso Hungry Gravy - A taste-worthy, creamy gravy that even non-vegetarians love! This is my go-to substitute for gravy in any recipe or meal.


  • 2 tablespoons butter (margarine, ghee or other substitute)
  • 1/4 cup onion (chopped)
  • 3-4 cloves garlic (chopped)
  • 1/4 cup flour (gram/besan, whole wheat, white or other substitute)
  • 3-5 tablespoons miso (Any variety of miso will do, although I prefer barley. Use more or less miso to your taste.)
  • 3 cups vegetable broth
  • 2-4 tablespoons soy sauce (light, dark, regular or substitute (to taste))
  • 1/3 cup nutritional yeast flakes
  • salt and pepper
  • 1/2 teaspoon cornstarch ((if necessary, to thicken the gravy))
  • 1 1/2 tablespoon hot water ((with the cornstarch, if necessary, to thicken the gravy))


This recipe was inspired by my favourite vegetarian restaurant in Calgary (I think it's probably the ONLY vegetarian restaurant), The Coup. I've been telling friends for quite some time that I'd post my version of the miso gravy that we have all so hastily devoured when I lived in Calgary. So, enjoy…


Step 1 Melt butter on low to medium heat.
Step 2 Chop onion. Later, we'll blend everything, so it doesn't matter the size here unless you don't have an immersion blender. If you do not have one, then mince the onions.

Add to butter, let cook for about three minutes or less, then add the garlic (also minced, if you're not using an immersion blender).

Cook until the onion is translucent. Do not let the onion and garlic brown.
Step 3 Add flour, whisk or stir. Cook for another minute.
Step 4 Add veg stock, miso and soy sauce. Bring to low boil. Turn heat to simmer.
Step 5 Add nutritional yeast flakes, (salt) + pepper and taste. Stir and adjust as necessary.
Step 6 If the gravy is not thick enough for you, whisk together the cornstarch and hot water in separate bowl: add a bit at a time to the gravy and stir until desired consistency.
Step 7 If you have an immersion blender, whir up the gravy. Taste again and adjust flavour.
Step 8
Nutrition information. Click on the image and it will be easier to read. Magic.

Miso Hungry Gravy pictured here with Sweet Potato Fries and a homemade veggie burger (recipe to come soon).

Curried and roasted butternut squash soup

Curried and roasted butternut squash soup

Serves 4-6
Cook time 45 minutes
Dietary Gluten Free, Vegan, Vegetarian
Meal type Appetizer, Lunch, Main Dish, Side Dish, Soup, Starter
Misc Freezable, Pre-preparable, Serve Hot


  • 1 butternut squash (average to above-average size)
  • 1 head garlic (or adjusted to your taste (peas loves garlic))
  • 1 red pepper
  • 1 large onion
  • 1/4 cup water (optional)
  • 2-3 cups veg broth
  • 1 cup coconut milk (or to taste)
  • 1/2 lime, juiced
  • ½ - ¾ tablespoon curry powder (to taste)
  • 1/2 tablespoon fresh, chopped ginger (or ground, dried ginger ¼ T)
  • 1/2 teaspoon turmeric
  • salt + pepper (to taste)


Step 1 Split butternut squash in half —lengthwise. Scoop out the seeds and squash guts. Lay cut side down in baking dish.

Place whole head of garlic or break into cloves —leaving the skin on. Put that in the baking dish.

Seed the pepper and cut in half or into quarters. Pop that in the same pan.

Cut onion into quarters and it goes in the pan too.

Add water (optional) to the pan or line with baking paper. I find adding the water speeds up the baking time and helps steam the squash. Some people don't like adding water and prefer baking paper or covering the bottom of the baking dish with olive oil.

Bake at 225°C for about 35-40 minutes. Poke the squash with a fork, if it's done, the fork will glide into the flesh easily.
Step 2 Skin the squash and garlic. Add all ingredients to a large, heavy saucepan over medium-high heat.

Add the rest of the ingredients. Add enough broth according to how thin/thick you want the soup —you can add a bit at a time and check consistency after the next step and add more if needed.
Step 3 Let your soup come to a low boil, then put heat to a simmer for about 20 minutes.
Step 4 Get your immersion blender* out and whir up your soup. I don't make a complete puree, I usually leave a few chunky bits.

*You can use a countertop blender, but be very careful. Using this method you should allow the soup to cool down considerably before blending as the heat under the lid produces steam which could pop the lid off, make a mess and possibly scald you. Not pretty or fun. Then you have to heat the soup up again if you make it past this stage successfully.
Step 5 Taste. Alter flavour and/or alter consistency.
Step 6
Serve with a red pepper coulis and Greek yoghurt swirl, homemade chunky croutons, zest of lime and swirl of Greek yoghurt, pumpkin seeds or a combination of any or all of these suggestions or none at all.

Shown here with homemade cheesy, garlic toast.
Step 7 Put it in your tummy...yum.

Cauliflower pizza base, low-carb pizza

In trying to get healthier and perhaps stave off migraines, I’ve been trying to cook healthier foods that decrease carbs and increase all sorts of other wonderful vitamins, minerals and nutrients.

I’m never going to stop eating pizza because it combines many favourite things: cheese, fresh veg and herbs and bread. But since bread is a nasty vehicle for carbs, I’ve adapted this low carb, nutritious pizza crust from The Londoner.

You could make a pizza that will feed two people depending on their hunger level or you could add a light salad to round out the meal.


• 1 small cauliflower or about 2 ½ cups grated
• ¼ cup freshly grated parmesan
• ¼ cup grated mozzarella
• 2 tsps fresh oregano, chopped
• 2 cloves crushed garlic
• Egg replacer for one egg or use an egg if you’re so inclined
• Salt & pepper
• olive oil, for spraying

• tomato-based pizza sauce, white pizza sauce, pesto or any other first layer your heart desires
• the rest is up to you: spinach, red pepper, chilis, mushrooms, feta, pineapple, pine nuts, more
oregano, olives, etc. (you know how pizza works!).
• more mozzarella and parmesan Or anything else you want to top your pizza with…or not.

Pre-heat your oven to 220°C/430°F. And preferably add your baking tray or pizza stone to also get warmed up.

Using a food processor on short spurts chop up the cauliflower until it’s rice-like. Alternatively, you can use a hand grater, but be careful!

Cover and pop in the microwave for 4-6 minutes, depending on your microwave. It will smell like cooked cauliflower and will no longer be raw, but also not fully cooked.

Transfer to a small-meshed sieve and let the water drain out. I added a weight to the top to help squish more water out. Let the cauliflower cool down. Then, to make absolutely sure you’ve drained all of the water you can press the back of a big spoon into the cauliflower. The original recipe drains out excess water by placing the cooked cauliflower in a teatowel. Either method works, both have drawbacks in terms of messiness.

Add your grated cheeses to a mixing bowl. Then, add the fresh oregano, egg replacer and cauliflower. Mix it all up. Yum.

Layout a sheet of baking paper on a counter or cutting board and spray/sprinkle it with a bit of olive oil. Shape your cauliflower ‘dough’ into a pizza-like circle.

DSC00009 DSC00010 DSC00011 DSC00013

Get that pre-heated tray/stone from the oven and carefully place the crust onto the pan. Pop it into the oven for about 10 minutes or until it looks like the top, right photo. Golden.

Add your pizza sauce base and all your ingredients, top with mozzarella and parmesan mix (if you wish). Back into the oven for another 10 minutes or until it looks done. You know.

Now, my first attempt (above) tasted incredibly delicious. You can’t get all handsy with this ‘pizza’ because the base is just not sturdy enough, so get your forkin’ knives out and plunge right into that deliciousness. I loved it and will make it again, but I have some changes in mind.



10 countries I would love to cook with the locals

INDIA (I could very well just list India 10 times!)

Indian vegetarian meal

I don’t recall the first time I ate Indian food, but I know how much of an impression it made on me. All of those unique spice combinations that I had never eaten before —cinnamon, garam masala, asafoetida/hing (Indian garlic), turmeric— and new textures, like paneer and dahl. And the naan bread! Oh, that bread!! When I eat Indian food, I am in a euphoric, utopic state of mind. I am so happy when I’m eating this food. Vegetable Korma, palak paneer, samosa, paneer butter masala, chana masala, bhindi bhaji…I could go on forever.

India is my number one choice for wanting to cook in another country —street carts, restaurants, homes…anywhere, please!


Mexican vegetarian

Three words: chili con queso. Okay, there’s more to Mexican cuisine than a big bowl of dip-able, hot cheese. There’s refried beans (no pork), tacos,salads, enchiladas, mole sauce, salsa verde, pico de gallo, quesadillas, guacamole, chilli rellenos, burritos… You can successfully eat as a vegetarian in Mexico!

I imagine cooking with the locals there while doing a little dancing-in-place, laughing, stirring pots of beans, flipping quesadillas, mixing spices, grating cheese and making a lot of stick-to-your-insides, homemade yumminess.



How could anyone not want to cook with the locals in Italy?! Drinking wine, sloshing around the olive tins, singing, laughing, layering foods, tossing linguini with sauce, making pasta, more wine, toasting bread…

I think my Italian-cooking skills are pretty good, but I am quite sure (and don’t mind admitting) that anything I already know about Italian cooking would be thrown right out the window. That’s okay! Teach me! teach me! Let me taste the difference in olive oils. Show me how to make tomato sauce from scratch. Feed me samples of cheese!


Colours and layers

So many of the same ingredients and flavours between these two countries, I thought I’d just teem them up. I think the best ingredient is tahini. I love it in so many recipes and it is good for you! I love spanikopita, tiropita, (just) pita, the heavy use of pomegranate and other fresh ingredients, olives, baba ganoush, hummus, tabbouli salad, Greek salad, fatyre, feta, samosa, baklava, dolmades, falafel…

I think this is another area where meat is quite prevalent in meals, but it doesn’t have to be. You can eat well as a vegetarian —and with great variety!


Noodle bowl – always welcome

Again, it’s a whole new mouthful of different spices, like sweet basil, ginger, lemongrass, garlic, chilis, kaffir lime leaves, galangal, coriander, lemon basil !  I love pad thai, nasi goreng, spring rolls, green coconut curry, noodle bowls…

I also love eating with chopsticks! No matter how adept you are at eating with chopsticks they still cause you to slow down when you’re eating –to savour and appreciate what you’re eating. Maybe engage in conversation while you’re trying to scoop up a slippery mushroom!



Miso is one of my favourite ingredients out of Japan, it is so versatile and very nutritional! Rice vinegar is another favourite of mine and also panko! I can’t believe how much I use panko I use even for non-Japanese meals.

Gyoza, spinach gomae, tempura, edamame, veg sushi rolls (especially with avocado!). I picture myself in Japan learning from a mild-mannered, but sassy cook who loves cooking vegetarian meals. I see hundreds of ingredients surrounding me that I have never seen before and cooking apparatus and utensils that I’ve never used. I think great patience comes with cooking Japanese meals. I don’t know why I don’t try more often. I think I’ll go make some gomae!


(sorry, I had to mention it again…but just look at all of these vegetables, spices and colours and imagine the aroma!)


Sacks of spices and lentils and nuts = heaven

I don’t know how one thing equated to another, but at 21, I got my nose pierced as a vow to myself that I would one day spend time (week or months, not days) in India. Devouring the food, meeting the people, wandering through the streets, riding through the countryside,  listening to music, petting cows, going to the markets and learning to cook all of those incredible dishes that haunted me for so long. I have since cooked a lot of Indian meals, from cookbooks, of course, but I still want to sidle up next to a master and cook my heart out. For some reason, I picture myself outdoors, surrounded by sacks of brightly-coloured spice sacks, vibrant vegetables, mounds of grains and lentils, voices everywhere and laughter. It also makes me cry thinking it may never happen. But I want to make it happen…some day. I would like to keep one promise to myself.



It can tend to be on the meaty side, but ask for bayenetu, a collection of meat-free portions. Their vegetarian fare is very tasty, very interesting, not too spicy, but spicy enough. Interesting concoctions of spices like korarima (Ethiopian cardamom), chili peppers, garlic, ginger, basil, rue, ajwain or radhuni, nigella, and fenugreek. And it’s a meal you share with your table mates  —like really share and you eat with your hands. How is that not fun!?!  Go easy on the bubbly pancakes (injera) though, they can fill you up very quickly!


Salads with unique dressings

Because Canada is so multicultural, there isn’t really Canadian food (except for poutine, maple syrup, Nanaimo Bars and dill pickle chips), but they have managed to conjure up incredible vegetarian meals in some unexpected places. I’ve had tofu scramble, miso gravy with yam wedges, noodle bowls, fusion meals from all sorts of country-combinations and I’ve never been bored with experimenting with all of the ingredients readily available in big, multicultural cities!


Lomo Saltado, vegetarian Peruvian stirfry

Lomo Saltado, vegetarian Peruvian stirfry

Lomo Saltado, vegetarian Peruvian stirfry

The first time I ate this amazing meal was at my friend Barbara’s. She’s from Peru. We had so many amazing things to eat that day…she even made a vegetarian version for me!

I have since re-created it a couple of time and would love to share the magic with you.


  • French fries or potatoes cut into friet-sized strips, 4 large potatoes
  • Sunflower oil – 2 tablespoons
  • Grilled vegetarian meat substitute – 1 package (or ungrilled…it’s up to you)
  • Garlic, crushed – 3-4 or to taste
  • shallots, julienned – 4-5 depends on size
  • red pepper, julienned- 1
  • tomatoes, thinly sliced – 4-5 medium
  • white vinegar, 1 tablespoon
  • soy sauce, 1.5 tablespoons
  • red chiles, fresh – 1 or more to taste
  • salt + pepper, to taste
  • cilantro, fresh, chopped
  1.  Bake frozen friets according to package directions or fry in the pan with very hot oil, remove friets with a slotted spoon and set aside, covered to keep them warm.
  2. Pour oil in a wok and turn heat on high. Once the oil is very hot add the gegrilde filet and cook until brown. This will only take a minute or two. You don’t want the filets to soak in the oil, but rather to be cooked very fast.
  3. Remove the filets with a slotted spoon and set aside. 
  4. If necessary, add more oil to pan and heat to very high. Add shallots and garlic, cook to browned/fried.
  5. Toss in red pepper, chiles and tomatoes and fry until mixture is hot.
  6. Add filets back to pan.
  7. Add white vinegar and soy sauce to pan and mix.
  8. Add salt and pepper, to taste.
  9. Top mixture, in the pan, with warmed fries and cilantro. Serve in the pan. Dish out with tongs.


Scrumptious chickpea salad sandwich

Scrumptious chickpea salad sandwich

Serves 4
Prep time 15 minutes
Allergy Egg, Milk, Soy
Dietary Vegan, Vegetarian
Meal type Appetizer, Lunch, Main Dish, Side Dish, Snack
Misc Pre-preparable, Serve Cold
* You can partially mash them in a food processor, then finish with a fork. If you use the food processor completely, the chickpeas get too mashed up. But since the food processor was then already used for the peas, I used it to chop the rest of the ingredients. Time saver!


  • 475ml cooked or canned chickpeas
  • 1 medium carrot (peeled and grated)
  • 1 1/2 rib celery (finely chopped)
  • 30ml red onion (finely chopped)
  • 15-30ml mayonnaise (or vegan mayo)
  • 15ml oregano (finely chopped (always use fresh if you have it!))
  • 5ml parsley (finely chopped)
  • 10ml green onions (finely chopped)
  • 5ml soy sauce or tamari
  • salt + pepper (to taste)


  • grated cheese (top with (or use a soy/vegan alternative or none at all))
  • lettuce, spinach (top with)


No tuna or chickens were harmed in the preparation or consumption of this sandwich.

I like this in-between two slices of toasted whole wheat bread (or similar healthy bread) or you can use tortillas, pita bread or anything else sandwich-capable.


Step 1 In a mixing bowl, mash the chickpeas with a fork*.
Step 2 Add the remaining ingredients and stir until thoroughly mixed.
Step 3 Spread on fresh buns or toast.
Step 4
Top with cheese, lettuce, spinach or whatever suits your fancy.