Bryanna Clark Grogan’s Vegan Feast Kitchen/ 23rd Century Table

This creamer is suitable for those with nut allergies.

Do I have your attention??

I have written a new blog post with my explorations on the above subjects, so check it out if you are interested.

In the meantime, here is one of the successful recipes that has come out of my exploration of these concerns... a rich-tasting, creamy vegan coffee creamer.  I was very fond of So Delicious Coconut Original coffee creamer-- good mouthfeel, not too sweet-- but it is no longer available in Canada.  We drink Silk soy milk, but I didn't care for Silk creamer-- too sweet.  So, here is what I came up with for occasions when a creamer is needed-- not only in hot drinks, but to drizzle on fruit crumbles and crisps, or hot cereal.



This homemade creamer is so easy to make and very inexpensive because it utilizes cheap, nutritious, plentiful and surprisingly versatile raw shelled sunflower seeds instead of nuts. You can control the sweetness, it's smooth and creamy and doesn't separate. (And, according to http://fsi.colostate.edu/sunflower-seeds-draft/ , 85% of the North American sunflower seed is still produced in North and South Dakota and Minnesota.)



Printable Copy
BRYANNA'S RICH VEGAN SUNFLOWER SEED CREAMER
Yield: 1 3/4 cups
Servings: 14
2 tablespoons per serving

A good friend of ours was coming over for coffee this morning, so I wanted to bake something simple but yummy.  I've had a hankering for cornbread lately, but I haven't been baking at all lately, mostly because of the heat.  However,  it was a bit cooler this morning, so I thought I would make some muffins-- a-little-bit-sweet cornmeal muffins to go with the coffee and satisfy my craving at the same time. They turned out well-- just sweet enough, nice and moist, not high in fat, and with a bit of coconut crunch.

The whole wheat pastry flour, which is lower in gluten than regular whole wheat flour, and the wetter batter, results in a very tender and moist muffin, despite the smaller than usual amount of oil.


Printable Copy

BRYANNA'S SWEET & TENDER VEGAN CORNMEAL MUFFINS WITH COCONUT & RAISINS (WITH VARIATIONS)
18 large muffins
This is a variation on my favorite Yankee-style cornbread. It’s moist and corny, high-fiber and low in fat.

DRY MIX:
2 cup fine cornmeal
1 1/2 cups whole wheat pastry flour
2/3 cup soy, chickpea or pea flour
1/2 cup granulated unbleached organic sugar
2 tsp. baking powder
1 1/2 tsp. salt
1 tsp. baking soda
WET MIX:
2 tablespoons lemon juice
2 cups + 6 tablespoons nondairy milk  
1/2 cup aquafaba (chickpea cooking broth) OR unsweetened smooth applesauce 
1/4 cup oil 
ADDITIONS:
1/2-2/3 cup fine shredded coconut
1/2-2/3 cup raisins or dried cranberries, or other chopped dried fruit  
VARIATIONS: 
If you like, use 2/3-1 cup chopped toasted walnuts or pecans instead of coconut; and/or use 1-2 c. fresh cranberries or blueberries instead of the dried fruit.
            
Turn oven to 400 degrees F. Lightly grease 18 muffin cups (preferably) with my Homemade Cake Release or oil.

Whisk the Dry Mix ingredients together well in a large bowl. Whisk or blend the Wet Mix ingredients together and add to the Dry Mix, along with the coconut and raisins or dried cranberries, etc.. Mix briefly. The batter will be wetter than most muffin batters, but don't worry! 

Ladle the batter into the greased muffin cups. The batter will be right up to the tops of the muffin cups. Bake 20 minutes. Test for doneness with a clean toothpick.

Place the muffin pans on racks and let sit for about 5 minutes, then release the muffins and serve warm.

Nutrition Facts (Made with aquafaba and  1/2 cup each coconut and raisins.)
Nutrition (per serving): 183 calories, 49 calories from fat, 5.6g total fat, 0mg cholesterol, 253.7mg sodium, 256.9mg potassium, 30.9g carbohydrates, 3.3g fiber, 9.9g sugar, 4.4g protein, 5.3 points.

Enjoy!

Even though I am part Italian, I only discovered rapini a decade or so ago. Being partial to "bitter greens" (which include arugula, radicchio, mustard and turnip greens, sorrel, young dandelion greens and curly endive), I was attracted by this "new" vegetable when I first saw it in a grocery store. Rapini, which is also called 'broccoli raab" or simply "rabe”, only slightly resembles broccoli. It has tiny bunches of broccoli-like blossoms on long stems in the midst of large spiky leaves.


Unlike common broccoli, which is from the cabbage family, rapini is related to turnip, but it grows in the same way as broccoli, except that it's ready to harvest earlier and can be grown all year round in temperate climates. The flavor is pungent, with a slightly spicy bite, which makes it a great foil for bland ingredients, such as white kidney beans, pasta, rice, polenta (Italian cornmeal) and potatoes. It can take seasonings that have big flavors, such as garlic, spicy vegan sausages and hot peppers. Try using it in lasagne, stuffed savory crepes, ravioli filling, stuffed pasta shells, quiches and soups. I love it so much that I actually crave it sometimes!

Italian cookbooks as far back as the 14th century included rapini recipes. The classic Italian preparation is to braise it in olive oil and flavor it with garlic, anchovies (I use miso instead!) and bread crumbs; or simply sautéed in olive oil with garlic, salt and pepper. The blossoms, leaves and stalks are equally edible and flavorful. Rapini is one of the easiest vegetables to prepare. The stalks tend to grow to an equal thickness, making even cooking a snap.

In supermarkets, rapini comes in bunches of 1 to 1 1/4 pounds. Look for slender, crisp stalks, bright color, fresh-looking leaves and relatively few opened buds. Plan on 3 to 4 servings from each bunch or 2 servings per bunch if you plan to use it as part of a main dish-- with pasta, for example. Store it in zipper-lock bags in the crisper drawer of your refrigerator for up to a week. Because it is usually eaten cooked, you can also blanch it for 2 minutes in boiling water, "shock" it in ice cold water, drain it and freeze it in this semi-cooked state for future use in recipes.

Before cooking, rinse the greens well in plenty of cold water. Trim only the end of the stems and discard them (there is very little waste with rapini!). Cut the rest of the stems, leaves and tops crosswise into 1 to 2-inch lengths. Some cooks like to blanch the rapini before cooking (see paragraph above), to reduce its bitterness, but I don't bother with that unless I want to use the plain, cooked rapini in a recipe. I like that slightly bitter edge!

Rapini is a also nutrition powerhouse, by the way. It is low in calories (only 25 in a cup!) and sodium and has no fat or cholesterol. What it does have is plenty of vitamin A (110% of the Recommended Daily Value), vitamin C (130% of the RDV) and vitamin K, as well as potassium and folic acid. Potassium, along with folic acid, fiber and the bioflavonoids found in the cruciferous vegetables may help prevent the risk of stroke. Rapini also provides iron and calcium and like other cruciferous vegetables, contains nutrients, compounds and antioxidants that appear to have cancer-fighting benefits.

Fortunately, there are many delicious ways to enjoy rapini, and there are several other recipes on this blog:

Mediterranean-Style Bean Stew with Rapini & Vegan Sausage

Italian-Style Cannellini (White Kidney Beans) with Rapini (Broccoli Rabe)

Farfalle (bowtie) Pasta & Rapini with Italian Walnut Sauce

Tagliatelle with Rapini, Onion, Chickpeas & Creamy White Bean Flour-Based Vegan Bechamel

Tortino di Patate (Layered Potato Casserole with rapini, onions, vegan Italian sausage,and vegan cheese.)

The following recipe (from my book "World Vegan Feast") is one of those simple Italian-style stick-to your-ribs stews-- delicious with a green salad and crusty bread to soak up the juices.  



Printable Recipe

BRYANNA'S LENTIL AND RAPINI STEW WITH SPICY VEGAN SAUSAGE
(From my book “World Vegan Feast”, Vegan Heritage Press)
Serves 6

1/2 pound (1 cup + 2 tablespoons) dried brown lentils, picked over, rinsed and drained
2 cups canned tomatoes and juice, chopped
2 cups tasty vegan broth 
1 tablespoon olive oil
1 medium onion, chopped
4 cloves garlic, minced
2 spicy vegan sausages, such as Tofurkey Italian "Sausages" or Field Roast Chipotle "Sausages", sliced 1/4-inch thick
1 to 1 1/4 pounds (1 bunch) rapini (broccoli raab-- see above), tough stems removed, washed, trimmed and sliced into 1-inch lengths 
1 tablespoon chopped fresh basil or 1 teaspoon dried basil
1 1/2 tablespoons chopped fresh oregano or marjoram (or 1 1/2 teaspoons, dried) 
1/2 cup vegan parmesan substitute (such as Go Veggie! or Follow Your Heart [EarthIsland in Canada])

Mix the drained lentils, tomatoes (with juice) and broth in a medium pot. (If you are using dried herbs, add them now). Bring the mixture to a boil, then turn the heat to medium-low and simmer, covered, for 30 to 40 minutes.

While the lentils are simmering, heat the olive oil in a medium nonstick skillet over medium-high heat. Add the garlic and onion and sauté them until translucent but not browned. Add the garlic and onions to the lentils.

Brown the sliced sausage slices in the same skillet sprayed with oil from a pump sprayer. Add the sausage to the lentils. Add the sliced rapini and the fresh herbs (if you have not added the dried ones already) to the lentils and cook an additional 5to 7 minutes or until the rapini has wilted.

Serve the stew hot in shallow soup bowls, topped with the vegan parmesan. 

Nutrition Facts

Nutrition (per serving): 342 calories, 66 calories from fat, 7.5g total fat, 0mg cholesterol, 568.6mg sodium, 748.1mg potassium, 40.3g carbohydrates, 17.8g fiber, 7.4g sugar, 26.9g protein, 9.3 points.

Enjoy!

It's been a long time since I last blogged.  I guess I just needed a break.  I'm happy to say that some inspiration is returning and I've been playing around with veganizing some more Peruvian recipes.  (In case you're new here, my father was Peruvian and I still have family there.)

My late father, Alejandro Jaime Urbina

The Urbina Family in Lima, Christmas 1954; Abuelita in the center, my father in the back row on the far right, standing behind my mother; my sister Karin on the far right in the first row, on the floor; and I am just behind one of my little cousins, who is third from the left on the floor.

Peruvian food is delicious and colorful.  It is a heady mixture of the cooking and foodstuffs of the indigenous people, the invading Spanish, African slaves, and immigrant from Italy (the second largest European group in Peru after Spanish), China and Japan.  I've veganized a number of Peruvian recipes on this blog and in workshops, but still have a long list to get through. (If you type "Peru" in the search bar of this blog, all of my Peruvian food posts will come up.)

Sometimes it can be difficult to find Peruvian ingredients outside of large cities, so it's not unusual for me I have to improvise, while striving to preserve authentic flavor. (I live on a little island off of Vancouver Island on the West Coast of British Columbia.) I do my best and try to stock up on authentic Peruvian condiments, etc. when I make one of our infrequent trips to Vancouver.  

Anyway, on to the recipe! Peruvians love seafood, and the following recipe is a vegan version of a well-known and popular Peruvian rice and seafood dish.  (Rice was brought to Peru by the Spanish, by the way, and is served at almost every meal, often in the company of the indigenous potato!)  I hope you enjoy it!



Printable Copy

BRYANNA'S ARROZ CON CONCHAS VEGETARIANAS
(PERUVIAN-STYLE RICE AND VEGETABLES WITH VEGETARIAN "SCALLOPS") 
Serves 4
This makes a satisfying light supper on its own, or an excellent side dish for a more elaborate meal. I use less fat than they would in Peru, by the way.

1-2 tablespoon olive oil and/or vegan butter
about 24 vegan "scallops"-- made from mushrooms (see below), tofu or gluten-based "Sea Meat" **(See below recipe for making mushroom scallops; see this page for how to make tofu scallops, and see this page for how to make my "Sea Meat" scallops.)
1 tablespoon olive oil
1 medium onion, chopped
2 cloves garlic, minced or crushed
3 tablespoons Peruvian aji amarillo paste (See Notes at end of recipe for where to purchase and also a possible substitute.)
1 cup thawed frozen corn kernels (In Peru these would be large white kernels, but I use North American yellow corn kernels.)
2 medium carrots, scrubbed and diced small
1 cup thawed frozen green peas (or thawed shelled frozen edamame [green soybeans])
2 cups "Sea Stock" (vegan "seafood" broth-- see recipe below)
1/2 cup dry white wine, OR 1/4 cup Pisco (Peruvian grape brandy) or dry sherry
3 cups cooked long-grain rice (I prefer  converted/parboiled rice, but you can use a long grain white rice such as basmati)
1 cup EACH diced red bell pepper and orange bell pepper
salt to taste
For Serving:
chopped fresh cilantro, or Italian parsley, or a mixture of mint and basil
lemon or lime wedges

First of all, heat the vegan butter and/or oil over medium heat in a large heavy skillet.  Add the "scallops" and saute until they are lightly browned.  Remove the "scallops" from the pan and set aside.

Add the next 1 tablespoon olive oil to the same pan over medium heat.  Add the onions and garlic and saute until softened.  Stir in the aji amarillo paste (or substitute).  Add the diced carrots, peas, wine and "Sea Stock". Cook, stirring now and then, for 10 minutes, or until the liquid is somewhat reduced.  

Add the cooked rice and the diced peppers.  Toss well and keep cooking, uncovered and stirring now and then, until the rice has soaked up some of the liquid. Taste for salt and add as necessary.  Stir in the sauteed "scallops".  Heat briefly and serve sprinkled with cilantro or alternates, with wedges of lemon or lime to squirt over the rice as desired.



Nutrition Facts
Nutrition (per serving): 400 calories, 101 calories from fat, 11.5g total fat, 0mg cholesterol, 423.6mg sodium, 729.9mg potassium, 62.5g carbohydrates, 6.9g fiber, 11.1g sugar, 10.5g protein, 11.8 points.

NOTES:
You can use my Tofu "Scallops" (recipe at this link), or my "Sea Meat" (gluten-based) "Scallops", recipe at this link), 




or "Mushroom Scallops":













Making "Mushroom Scallops":
Many recipes these days call for using thick slices of stems of King Oyster mushrooms  or King Trumpet mushrooms.  They are expensive and very hard to find where I live, so this is what I do:
I use large ordinary white mushroom caps, or even cremini mushrooms, stemmed, and cut out rounds with a small biscuit cutter. (PS: I use the scraps for mushroom soup.)










Aji Amarillo (the dried version of aji amarillo/Peruvian yellow pepper is often called aji mirasol):
In the USA you can purchase Aji Amarillo Paste in many Latin American food stores, or online Latin American food purveyors, or on amazon.com.
In Canada, it's overpriced on amazon.ca, but, if you live in a large city you can probably find a Latin American food store that carries it, or order it online from this Vancouver store chain.  
A substitute might be a Jamaican Scotch Bonnet pepper sauce mixed with pureed roasted large yellow bell peppers (Scotch bonnets are "fruity" like aji amarillo, but much higher on the heat scale!)




BRYANNA’S VEGAN “SEA STOCK”
Yield: 4 cups
This is a handy recipe for vegan “sea-meat” recipes.
From: http://www.veganmainstream.com/2014/01/23/homemade-vegan-seafood-satisfies-some-nostalgic-cravings/

6 cups hot water
10 medium dried shiitake or Chinese black forest mushrooms
1/2 oz dried kombu seaweed
2 teaspoons light miso
1 1/2 teaspoons vegetarian “oyster” sauce (see recipe and info on commercial brands below)
1 teaspoon salt

Simmer the mushrooms and kombu, covered, in the water for 30 minutes. Strain in a colander. Save the mushrooms for another dish, if you like. Discard the kombu. Stir in the miso, vegetarian “oyster” sauce, and salt. Dissolve thoroughly. Strain through a fine sieve. Refrigerate.

Nutrition Facts
Nutrition (per 1/2 cup): 18.6 calories; 6% calories from fat; 0.2g total fat; 0.0mg cholesterol; 318.5mg sodium; 75.3mg potassium; 4.3g carbohydrates; 0.6g fiber; 1.5g sugar; 0.7g protein ; 0.3 points.


VEGETARIAN “OYSTER” SAUCE:
Chinese oyster sauce is a favorite flavoring, thick, rich-tasting, and slightly sweet. I use the vegan version frequently to coat plain tofu for use in stir-fries and fried dishes instead of chicken, and, of course, it’s essential in some Chinese dishes. As well, it can add rich flavor to homemade seitan/grain meat. If you can’t buy it, it’s easy to make a very acceptable substitute (see below).

You can find commercial vegetarian versions, made with mushrooms, in some Asian groceries and large supermarkets (and online, including at amazon). Sometimes it is labeled “vegetarian oyster sauce” or “mushroom oyster sauce". It is also marketed as “vegetarian stir-fry sauce” (Lee Kum Kee brand-- a very common one). It keeps for a long time in the refrigerator. However, it can be difficult for people in some areas to find, so I am giving you a recipe for a homemade version.

BRYANNA’S HOMEMADE CHINESE VEGETARIAN MUSHROOM “OYSTER” SAUCE (ALSO KNOWN AS “VEGETARIAN STIR-FRY SAUCE”)
Makes 18 liquid oz., or about the same as a commercial bottle

NOTE ON MUSHROOMS: For the dried mushrooms, you don’t need expensive shiitakes—just use the inexpensive dried Chinese mushrooms (or Chinese forest mushrooms) that are easily available. Snap off the stems and discard them, then grind the mushrooms to a powder in a DRY, clean blender or coffee/spice grinder.

1 1/2 cups boiling water
6 tablespoons ground dried Chinese mushroom (see note above)
6 tablespoons Chinese brown bean sauce or paste
OR use 5 tablespoons mild brown miso + 1 tablespoon water
6 tablespoons soy sauce
6 generous tablespoons brown sugar,
1 tablespoon cornstarch dissolved in
1 tablespoon cold water

Blend all of the ingredients EXCEPT the dissolved cornstarch in a blender until as smooth as possible. Pour into in a medium saucepan and heat to boiling over high heat.  (IMPORTANT: leave the plastic cap out of the center hole in the blender lid and cover it with a folded towel, so that the hot liquid doesn’t explode.) Add the dissolved cornstarch and stir until thickened. Cool and store in a covered jar or bottle in the refrigerator. Since it is quite salty and sweet, it should keep for several months.

NOTE: You can, alternatively, microwave the mixture, with the cornstarch, in a medium bowl and cook on 100% power for about 1 minute, then whisk. Repeat until thickened and store as above.

Enjoy!

Note: see this new post for the easy updated recipe.
But what do I mean by "cruelty-free"?  Read on...

You may have noticed that I don't post many dessert recipes.  That's because, though we're not "on a diet", we are of a certain age and need to "watch our weight', as the saying goes.  So, we generally only eat desserts at other people's tables, or when we have company. And I try to go easy on the fat in my dessert recipes, without ruining the texture and flavor of the dish.

We had dinner with some old friends last week, and I brought this pie for dessert.  It's actually a recipe (slightly altered) from one of my old cookbooks, Soyfoods Cooking for a Positive Menopause (not my biggest seller, I must say-- perhaps partially due to the anti-soy hysteria of the last decade or so).  The filling is a richer version of the Tofu Chocolate Mousse in that book.

Our hosts (not vegans) LOVED this pie!  It's really a winner-- easy to make, and so silky, creamy delicious. It's a low-fat as I could make it, but certainly lives up to expectations!





Printable Copy

BRYANNA'S VEGAN CHOCOLATE CREME PIE
Yield: 1/ 10" pie; 10 servings
Easy to make and richly delicious without excessive fat. NOTE: Nutrition facts are for the pie without the whipped creme topping. See Tips below for calorie and fat counts for toppings.

Filling:
1 cup unbleached sugar
7 Tbs strong liquid high-quality coffee, preferably espresso
9 Tbs unsweetened Dutch-process cocoa powder
1 cup (6 oz.) dairy-free semisweet chocolate chips
24.6 oz extra-firm SILKEN tofu-- that's two 12.3 oz. boxes.
2 1/2 tsp pure vanilla extract
2 pinches salt
3 Tbs rum, or a liqueur or flavored Italian syrup (used for special coffee drinks)-- coffee, chocolate or orange liqueur flavors
NOTE: You could use the grated zest of 1 large orange instead of the liquor or syrup, if you prefer.
Crust:
One pre-baked and cooled 10" pastry crust (my standard lower-fat vegan recipes here and here) or your favorite crumb crust (I prefer the pastry crust).
Variation:
For Chocolate-Banana Creme Pie, place sliced ripe banana over the crust, spread on half the chocolate filling, another layer of banana, and then the remaining filling.

Place the silken tofu, vanilla, salt and liquor or syrup (or orange zest) into a large food processor or high-speed blender. Set aside. Now, mix the sugar and coffee in a small saucepan and stir over high heat until dissolved. Lower the heat to medium or medium-low and stir in the cocoa until a paste forms. Add the chocolate chips and stir until melted. Use a silicone spatula to scrape the chocolate mixture into the food processor or blender, on top of the other ingredients. Process until VERY smooth.

Spread the mixture evenly in a pre-baked and cooled 10" crust of your choice (you may have a bit leftover for tasting).  Chill thoroughly.

Before serving, top with your favorite non-dairy creamy whipped topping, such as So Delicious CocoWhip! or (in Canada) Gae Lea Real Coconut Whipped Cream. Both products are delicious and much lower in fat and calories than whipped canned coconut milk. (See Tips below recipe for calorie and fat counts and website links.)

Nutrition Facts (See Tips below for topping suggestions & links, and calorie/fat content of toppings.)
Nutrition (per serving without whipped topping): 296 calories, 91 calories from fat, 10.6g total fat, 0mg cholesterol, 248.8mg sodium, 282.4mg potassium, 42g carbohydrates, 3.5g fiber, 21.4g sugar, 9.1g protein, 8.8 points.
(This was calculated using regular Mori-Nu Extra-Firm Silken Tofu.)

TIPS:
Whipped Toppings:
So Delicious CocoWhip! contains 60 calories and 4g fat per 1/4 cup.

Gae Lea Real Coconut Whipped Cream contains 30 calories and 2g fat per 1/4 cup.

According to this pretty standard recipe for whipped canned coconut milk, 1/4 cup contains 126 calories and  9.4g fat, 8.4 of those saturated.

Enjoy!

This recipe is from one of my older cookbooks, Soyfoods Cooking for a Positive Menopause.  I don't know why I haven't posted the recipe before-- it is one of our favorites, especially for potlucks.  I prefer it to your run-of the-mill Shepherd's Pie. It's not heavily seasoned, but a bit more exotic.  The filling mixture is actually a type of picadillo, a traditional Spanish hash of sorts, consisting of ground meat, spices, tomato, vegetables, and quite often raisins and sliced olives.  Latin American countries and even the Philippines, each have their own versions.

I hope you will enjoy this version as much as we do!



Printable Copy

BRYANNA'S VEGAN ARGENTINE SHEPHERD'S PIE (PASTEL DE PAPAS)    
Makes one full 9 x 13" casserole; serves 6 to 12, depending on appetites
This is one of our favorite winter dishes and my husband often suggests that I make it for potlucks or for bringing a dish to a dinner party.  From my soy foods cookbook.

Filling:
1 T. extra-virgin olive oil
1 large onion, minced
2 cloves garlic, minced
1 green or red bell pepper, seeded and diced small
6 cups commercial vegetarian "hamburger crumbles" (I use 3 pckgs. Yves "Ground Round")
NOTE: I think this works best with a commercial hamburger replacement, but you could substitute ground "beefy" seitan, OR an equal amount of reconstituted textured soy protein (TVP) granules, flavored as you like them, OR a combination of cooked brown lentils (not mushy!) and sautéed chopped mushrooms, with a splash of soy sauce.
1/ 28 oz. can diced tomatoes, well-drained
1 cup leftover vegetarian brown gravy (your own, or see this recipe. [If you prefer, use 1/3 cup unbleached white flour in place of the oat and bean flours.])
2 tsp. ground cumin
2 tsp. oregano
salt and pepper to taste
1/2 c. raisins
1/2 c. sliced pitted green olives (plain or stuffed with pimiento)
Topping:
6 large yellow-fleshed potatoes, peeled and chunked (about 1" square-ish)
approximately 1/4 c. soymilk or other creamy non-dairy milk (you may need a bit more)
salt to taste
paprika (can be smoked)
breadcrumbs and/or Parmesan substitute (we like Go Veggie!)

You can boil the potatoes if you wish, but these days I steam them to preserve nutrients.  You can either steam them in a basket over boiling water, or you can put the metal tray in your Instant Pot, add 1 1/2 cups water, add your chunked potatoes and pressure cook them for 4 minutes, using the quick release.

Drain the potatoes and mash or rice the potatoes well. Add the soymilk and stir with a spoon. Add salt to taste. Cover and set aside.

Preheat your oven to 375 degrees F.

Heat the oil in a large heavy seasoned skillet or seasoned stir-fry pan/flat-bottomed wok over medium-high heat and stir-fry the onion, garlic and green pepper until the onion has softened.  Add the "hamburger crumbles" and stir-fry for a few minutes.  Add the remaining ingredients and place in a 9 x 13" casserole or baking pan.

Spread the mashed potatoes over the filling and sprinkle with soy Parmesan and/or breadcrumbs, if you wish. Sprinkle with paprika.

Bake for 20-30 minutes.  Cut into rectangles to serve, plating it with the filling on top.

Nutrition Facts
Nutrition (per 1/8th of casserole): 394 calories, 36 calories from fat, 4.3g total fat, 0mg cholesterol, 806.2mg sodium, 1994.1mg potassium, 65.5g carbohydrates, 11.8g fiber, 9g sugar, 29.7g protein, 11.3 points.

Enjoy!