Email not displaying correctly? View it in your browser
Farm Animal Rights Movement
September 19, 2011

Serving Size 1 cup - Recip makes 6 servings

Amount Per Serving
Calories 250
From fat 81
% Daily Value*
Total Fat 9g
Saturated Fat 1g
Trans Fat 0g
Cholesterol 0mg
Sodium 641mg
Total Carbohydrate 32g
Dietary Fiber 4g
Sugars 4g
Protein 10g

Vitamin A 9%
Vitamin C 50%
Calcium 11%
Iron 11%

* % Values are based on a 2,000 calorie diet
Veggie Tempeh Gumbo

If you don’t have a good gumbo in your recipe files, this is the one to add! It calls for tempeh, a soy product like tofu but higher in protein, vitamins, and fiber. Or you may opt for veggie crumbles (like Boca or LightLife) or veggie “sausage” (like Tofurky or Field Roast). This gumbo is hearty, flavorful, and makes great leftovers.


1 cup frozen okra
6 oz.tempeh, cubed (see product below)
2 Tbs. all-purpose flour (or gluten-free flour)
2 Tbs. vegetable oil
1 large onion, chopped
1 large green pepper, chopped
2 cloves fresh garlic, chopped
1/2 tsp. thyme
1/4 tsp. ground red pepper
1 16-oz. canned diced tomatoes
1 cup celery, chopped
5 cups vegetable stock
salt (to taste)
hot sauce (to taste)
2 cups cooked brown rice


  1. Sauté okra until lightly browned and set aside; lightly fry tempeh and set aside.
  2. Combine flour and oil in large pot, stirring constantly; saute over medium-high heat for 1 minute; add okra, onion, pepper, garlic, thyme, and ground red pepper; cook for 1 minute on medium heat, stirring frequently.
  3. Stir in tempeh, tomatoes, celery, vegetable stock, and cook 15 minutes or until thoroughly heated; add salt and hot sauce if desired and serve over rice.

Check out this and more fun vegan recipes on the Vegan Alien’s Guide to Earth Life blog!

Try Tofurky Tempeh

Get some Tofurky Tempeh to add some excitement and nutrition to your favorite dish! It's made with organic soybeans and is a great addition to pot pies, stir-frys, and south-of-the-border recipes. You’ll never run out of recipe ideas, and you’ll enjoy experimenting with these exciting varieties: Five Grain, Soy, Spicy Veggie, and the marinated line with Smoky Maple Bacon, Sesame Garlic, Coconut Curry, and Lemon Pepper.

For nutritional and product information, visit!

Plants Cut Cancer

A new study published in the American Journal of Epidemiology reported that women who eat a lot of vegetables, fruit, and legumes have a lower chance of developing at least one type of breast cancer.

Researchers looked at an ongoing study of over 86,000 women who have been followed for 26 years. The findings revealed that women with diets rich in plant foods and low in red meat, sodium, and processed carbohydrates were less likely to develop the cancer. The findings reveal that healthy nutritional habits are associated with lower breast cancer risk, pointing toward vegetables as the key.

To read the full article, click here.

Baking with Love

Nia Froome is baking her way to success. This high school senior from Long Island, NY was motivated by her mom’s battle with breast cancer to literally make delicious vegan food more accessible – by making it herself! Last fall, she beat out stiff national competition to win $10,000 in a youth entrepreneurship challenge using her own homegrown enterprise: Mamma Nia’s Vegan Bakery, specializing in organic, healthy vegan baked goods: cookies, cinnamon rolls, and cupcakes.

Nia says “All of my customers marvel at the fact that my baked goods don't taste like they are missing milk, butter, OR eggs, and you will too!”

Check out Nia's website at!

Share on Face book

Thanks for reading this week's issue of Meatout Mondays! Share the veggie love with your friends and family... forward this e-mail or sign them up at!

Looking for more recipes, resources, and tips? Visit!

Meatout Mondays is published each week by:
Farm Animal Rights Movement (FARM), 10101 Ashburton Lane, Bethesda, MD 20817 •

To unsubscribe,
click here. If you are not a member of this list and would like to be, click here.