Mixed Vegetable Stir-Fry
4 servings
30 minutes or fewer
- 3 Tbs. vegetable oil
- 6 large cloves garlic, coarsely chopped
- 1 Tbs. yellow miso
- ½ tsp. Honey
- 1 lb. assorted vegetables (such as asparagus, green beans, eggplant, mushrooms, bell pepper and bean sprouts), cut into bite-size pieces
- 1 jalapeño pepper, seeded and thinly sliced
- In large wok or large heavy skillet, heat oil over high heat. Add garlic and stir-fry until golden, about 2 minutes. Add miso, oyster sauce and sugar and stir to blend.
- Add vegetables and jalapeño and stir-fry, until vegetables are crisp-tender, about 12 minutes. Serve hot.
Two Chickpea Salads
October may seem like a strange time to be writing about salads, but even in the cooler months, I like to eat salads for lunch. I load up on raw vegetables for my midday meal and concentrate on cooked veggies, beans, and grains for dinner. But raw vegetables don't really fill me up or keep me going all afternoon; I need something with staying power. That's where chickpea salads come in. Served atop a big salad of lettuce, spinach, cucumber, and tomatoes, they add flavor and texture as well as protein.
As soon as you take a look at the ingredients of these salads, you'll notice that they have something more than chickpeas in common. Yes, I added okara, the soy pulp left over from all the soymilk I've been making. Since I'm making all of our soymilk now, I'm winding up with heaps (some would say mountains) of okara, and it's made its way into everything from burgers to cornbread. But I did a silly thing one day and tasted it straight out of the machine, and it tasted good, once I added a little agave nectar and vanilla to it--kind of like cream of wheat. Since that experience didn't kill me, I decided to just start tossing okara into dishes that weren't cooked, and my first chickpea-okara salad was born.
Now, I know that most of you aren't making soymilk, and though you can buy okara at some Asian markets, it isn't that easy to find, especially in its fresh (wet) form. But the great thing is that tofu, either silken or regular, will work, too. The purpose of the okara is to add some creaminess without adding a lot of mayo, and tofu will do the same thing. Tofu is higher in fat and calories, however, and it lacks okara's fiber, so if you have okara, then you should definitely use it.
This first salad is my favorite. I used fresh thyme and parsley from my garden, and I loved the clean, herbal taste they gave it. My husband said it tasted like tuna salad, but I think he's hallucinating because I didn't put anything fishy in it. If you have fresh herbs, use them--you could even experiment with basil or oregano--but if not, give it a try with dried thyme. 
1 1/2 cups cooked chickpeas
1/2 cup okara or tofu, mashed well
2 tablespoons Nayonaise (or other vegan mayo)
1/2 tablespoon Creole mustard
1/4 teaspoon Old Bay Seafood seasoning* (or to taste)
2 teaspoons lemon juice
1 teaspoon soy sauce
1 rib celery, minced
1/2 teaspoon salt, or to taste
1 teaspoon fresh thyme leaves (or 1/4 tsp dried)
1 tablespoon minced fresh parsley
1/4 teaspoon paprika
generous grating of black pepper
Mash the chickpeas well with a potato masher. Add all remaining ingredients and taste, adding more seasonings if necessary. Refrigerate until chilled. Serve as a sandwich filling, as a dip with crackers, or atop a bed of greens.
*The main ingredient of Old Bay is celery salt, so you can replace it with celery salt and a pinch or two of red pepper.
Makes 4 servings. Per serving (with okara): 138 Calories (kcal); 4g Total Fat; (25% calories from fat); 6g Protein; 20g Carbohydrate; 0mg Cholesterol; 453mg Sodium; 4g Fiber. Weight Watchers 2 Points (Core + 1/2 pt. for mayo)
With reduced fat tofu: 154 Calories (kcal); 5g Total Fat; (26% calories from fat); 9g Protein; 20g Carbohydrate; 0mg Cholesterol; 454mg Sodium; 3g Fiber. Weight Watchers 3 Points (Core + 1/2 pt. for mayo.)
I enjoyed the curried chickpea salad below with Edward & Sons brown rice snaps, which are low in calories and fat, as well as gluten-free. (Attention Weight Watchers: 8 crackers are just one point!) Later, my husband tried it and said it tasted like shrimp salad. Seriously, I don't know where he comes up with these ideas!
Use a good, mild curry powder, one that you know you like.
1/2 medium onion, minced
1/2 bell pepper, minced
1/2 hot chile pepper, seeded and minced (optional)
1 teaspoon good curry powder
1/4 teaspoon cumin
1 1/2 cups cooked chickpeas
1/4 cup okara or silken tofu, mashed well
1 tablespoon lemon juice
1 tablespoon Nayonaise or other vegan mayo (optional)
1 teaspoon salt (or to taste)
generous grating black pepper
Optional: chopped celery and/or tomato (Use if you want a lighter salad, more suited to a side-dish than a dip.)
In a small saucepan, sauté onion over medium-high heat until it softens, about 2-3 minutes. Add bell pepper and hot pepper, if using, and cook another minute. Add curry powder and cumin and cook for 30 seconds. Remove from heat.
Mash chickpeas in a medium-sized bowl. Add the onion mixture and all remaining ingredients. Stir well and check for seasoning. If necessary add a little more curry powder, salt, or lemon juice. Refrigerate until chilled.
Makes 4 servings. Per serving: 137 Calories (kcal); 3g Total Fat; (18% calories from fat); 7g Protein; 23g Carbohydrate; 0mg Cholesterol; 568mg Sodium; 4g Fiber. Weight Watchers Core (w/o mayo) / 2 Points.
SusanV
http://blog.fatfreevegan.com/2008/10/two-chickpea-salads.html
Sesame-Ginger Steamed Broccoli
Serves 4
30 minutes or fewer
- 1 lb. broccoli, cut into medium florets (6 cups loosely packed)
- 2 Tbs. mirin or sake
- 1 Tbs. tamari
- 1 Tbs. minced fresh ginger
- 1 tsp. toasted sesame oil
- 1 pinch salt
- 1 tsp. sesame seeds
Place broccoli, mirin, tamari, ginger, oil, and 1/4 cup water in large (2- to 3-qt.) skillet. Cover, and bring to a simmer over medium heat. Steam 4 minutes, or until broccoli is bright green and crisp-tender. Sprinkle with salt and sesame seeds.
http://www.vegetariantimes.com/recipe/sesame-ginger-steamed-broccoli/
S
erves 8
- 30 jarred or fresh grape leaves
- 2 Tbs. olive oil, plus more for brushing top of casserole and casserole dish
- 1 large onion, finely diced (2 cups)
- 1 cup brown rice
- 2 cups low-sodium tomato juice or vegetable juice
- 1 cup chopped unsalted, hulled pistachios
- 1 cup chopped fresh parsley
- 1 cup chopped fresh mint
- 1 cup raisins or dried currants
- ¼ cup lemon juice
- 1 lemon, sliced, for garnish
- Pomegranate molasses, for drizzling, optional
1. Dip grape leaves in large pot of boiling water 2 minutes. Drain, and set aside.
2. Heat oil in large saucepan over medium heat. Add onion, and sauté 7 to 10 minutes, or until beginning to brown. Add rice and 21/2 cups water, and bring to a boil. Cover, reduce heat to medium-low, and cook 30 to 40 minutes, or until liquid is absorbed. Remove from heat, and stir in tomato juice, pistachios, parsley, mint, raisins, and lemon juice. Season with salt and pepper, if desired. (Mixture will be very wet.)
3. Preheat oven to 350°F. Brush 2-qt. baking dish with olive oil. Pat grape leaves dry. Line bottom and sides of baking dish with grape leaves, allowing leaves to hang over sides. Spread half of rice mixture over grape leaves. Top rice with more grape leaves, then top with remaining rice mixture. Cover casserole with remaining grape leaves, and seal by folding over grape leaves around edges. Brush top with olive oil. Bake 30 to 40 minutes, or until grape leaves on top darken and casserole looks firm and dry.
4. Dip knife in cold water. Cut straight down with tip of knife to make 8 servings, then remove servings with spatula. Garnish with lemon slices, and drizzle with pomegranate molasses (if using).
http://www.vegetariantimes.com/recipe/stuffed-grape-leaves-casserole/
Cuban Black Bean and Potato Soup
Serves 6
30 minutes or fewer
- 1 medium onion, diced (1 ½ cups)
- 1 small red bell pepper, diced (1 cup)
- 1 small green bell pepper, diced (1 cup)
- 6 cloves garlic, peeled and sliced
- 6 cups cooked black beans, divided
- 3 medium potatoes, peeled and diced (2 ½ cups)
- 2 Tbs. white wine vinegar
- 1 Tbs. ground cumin
- 1 Tbs. fresh oregano leaves
- 1 bay leaf
- ½ tsp. salt
- Diced red onion and green bell pepper for garnish
1. Sauté onion, bell peppers, and garlic in saucepan with a little water or vegetable broth over medium heat 2 to 3 minutes, or until vegetables soften. Transfer to blender, and purée until smooth. Add 3 cups beans and 6 to 7 cups water; purée until mixture is consistency of thick soup.
2. Return mixture to saucepan, and add remaining beans, potatoes, vinegar, cumin, oregano, bay leaf, and salt. Bring to a simmer. Reduce heat to medium-low, and simmer, covered, 20 minutes, or until potatoes are soft. Remove bay leaf. Garnish each serving with diced red onion and green bell pepper.
http://www.vegetariantimes.com/recipe/cuban-black-bean-and-potato-soup/
Hawaiian-Style Sweet-and-Sour Roasted Pineapple and Bell Peppers
Serves 6
- 3 cups cubed fresh pineapple
- 1 medium red bell pepper, cubed (1 ½ cups)
- 1 medium red onion, cut into thin wedges (1 ½ cups)
- 1 Tbs. toasted sesame oil
- 1 Tbs. vegetable oil
- 1 Tbs. dark or light brown sugar
- 1 Tbs. sweetened coconut flakes, optional
- 1 Tbs. lime juice
1. Preheat oven to 400°F. Arrange pineapple cubes, red bell pepper cubes, and red onion wedges on ungreased rimmed baking sheet. Drizzle with toasted sesame oil and vegetable oil, sprinkle with brown sugar, and season with salt and pepper, if desired. Toss to coat.
2. Roast pineapple mixture on center oven rack 30 minutes, or until lightly browned, turning once. Remove from oven and sprinkle with sweetened coconut flakes, if using, then drizzle with lime juice. Remove to serving bowl and toss well to combine. Serve hot or at room temperature.
Arborio Rice and Savoy Cabbage Soup
Serves 4
30 minutes or fewer
- 3 Tbs. olive oil
- 1 small savoy cabbage, shredded (12 oz.)
- 3 cups low-sodium vegetable broth
- ½ cup Arborio rice
- 4 slices whole-wheat bread
- 2 cloves garlic, halved
- Grated vegan Parmesan cheese for garnish, optional
- Heat oil in large pot or Dutch oven over medium heat. Add cabbage, and stir to coat with oil. Stir in broth and 3 cups water, and season with salt and pepper. Cover, and bring to a boil. Reduce heat to medium, and simmer 15 minutes.
- Stir in rice, and season with salt once more. Cover, and simmer 15 minutes, or until rice is tender.
- Meanwhile, rub each bread slice with 1/2 clove garlic. Toast bread, then cut into fingers or cubes. Divide garlic toast fingers among 4 soup bowls. Ladle soup over toast, and sprinkle with Parmesan cheese, if desired.
http://www.vegetariantimes.com/recipe/arborio-rice-and-savoy-cabbage-soup/
Stuffed Cauliflower
Serves 8
- 1 cup coarsely chopped onion
- ½ cup tomato sauce
- ½ small jalepeño chile, finely chopped
- 2 Tbs. chopped fresh ginger
- 2 cloves garlic, coarsely chopped
- 1 tsp. whole cumin seeds
- 3 Tbs. canola or vegetable oil, divided
- 1 Tbs. ground coriander
- ½ tsp. ground turmeric
- ½ tsp. cayenne pepper, or to taste
- ½ tsp. amchoor or 1 tsp. lemon juice
- ½ tsp. garam masala
- 1 large potato, peeled, boiled, and grated
- 1 medium head cauliflower (2 lb.)
- 2 medium potatoes, peeled and sliced
1. Preheat oven to 400°F. Blend onion, tomato sauce, jalepeño, ginger, garlic, garlic, and cumin in blender until paste forms. Heat 2 Tbs. oil in skillet over medium-high heat. Add onion paste, and cook 3 minutes, or until mixture comes together in dense mass. Stir in coriander, turmeric, cayenne, amchoor, and garam masala; cook 2 minutes. Stir in 1/2 cup water and grated potato.
2. Steam whole cauliflower head 5 to 7 minutes. Cool. Press onion mixture all over cauliflower. Set in baking dish.
3. Toss sliced potatoes with remaining 1 Tbs. oil on baking sheet. Transfer both pans to oven, and bake 25 minutes, turning potatoes once. Serve cauliflower with sliced potatoes.
Yellow Beet and Asian Pear Salad
Serves 8
- 2 Tbs. prepared horseradish, or 1 Tbs. grated fresh horseradish
- 2 Tbs. champagne vinegar
- 1 Tbs. silken tofu, drained
- 1 tsp. grated fresh ginger
- 2 Tbs. olive oil
- 4 gold baby beets
- 8 oz. organic spicy greens mix, such as watercress, arugula, tatsoi, and mizuna
- 2 Asian pears, sliced
- Black salt, optional
1. To make Horseradish Dressing: Place horseradish, vinegar, tofu, ginger, and 2 Tbs. water in bowl of food processor, and pulse until combined. With motor running, add olive oil, and blend until smooth. Season with salt and pepper.
2. To make Salad: Preheat oven to 400°F. Wrap beets in foil, and roast 30 to 40 minutes, or until tender. Cool until easy to handle, then peel and slice.
3. Toss greens with Horseradish Dressing, and divide among plates. Lay beet slices on one side of greens. Fan out Asian pear slices on opposite side of salad from beets. Sprinkle with black salt, if desired, and serve.
http://www.vegetariantimes.com/recipe/yellow-beet-and-asian-pear-salad/
Buckwheat-Black Bean Soup
Serves 4
- 1 Tbs. olive oil
- ¾ cup chopped onion
- ¾ cup chopped red bell pepper
- 3 cloves garlic, minced (1 Tbs.)
- ¼ cup kasha or buckwheat groats
- 1 tsp. chili powder
- 2 cups low-sodium vegetable broth
- 1½ cups cooked black beans, or 1 15-oz. can black beans, rinsed and drained
- 1 cup grated carrots
- 1 cup fresh or frozen corn kernels
- 1 bay leaf
- ¼ cup chopped cilantro
- 2 Tbs. lime juice
Heat oil in saucepan over medium heat. Add onion and bell pepper, and sauté 5 minutes. Add garlic, kasha, and chili powder, and sauté 3 minutes more. Stir in broth, beans, carrots, corn, bay leaf, and 2 cups water, and season with salt and pepper, if desired. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes, or until kasha is tender. Stir in cilantro and lime juice.
http://www.vegetariantimes.com/recipe/buckwheat-black-bean-soup/
Sicilian Swiss Chard over Quinoa
0 minutes or fewer
- 1 ½ cups low-sodium vegetable broth
- ¾ cup quinoa, rinsed and drained
- 2 tsp. olive oil
- 1 lb. Swiss chard, leaves cut into ribbons, stems finely chopped
- 1 medium yellow onion, chopped (1 ½ cups)
- 16 pitted black olives, such as kalamata, halved
- ¼ cup golden raisins
- ½ tsp. red pepper flakes
- 3 cloves garlic, minced (1 Tbs.)
- 2 Tbs. toasted pine nuts
1. Bring broth to a boil in medium saucepan. Add quinoa, and bring mixture to a simmer. Reduce heat to medium-low, and simmer, covered, 12 minutes. Remove from heat, uncover, let stand 5 minutes, then fluff with fork.
2. Meanwhile, heat oil in large nonstick skillet over medium heat. Add chard stems, onion, olives, and raisins. Sauté 10 minutes, or until onion and chard stems are soft. Stir in chard leaves and red pepper flakes; sauté 6 minutes, or until greens are tender. Stir in garlic, and season with salt and pepper, if desired.
3. Divide quinoa among 4 shallow bowls. Spoon chard mixture over top, and sprinkle with pine nuts.
http://www.vegetariantimes.com/recipe/sicilian-swiss-chard-over-quinoa/
Root Vegetables Creole
Serves 6
- ¼ cup vegetable oil
- ¼ cup all-purpose flour
- 1 small green bell pepper, finely chopped (1 cup)
- 1 medium onion, finely chopped (1 cup)
- 4 ribs celery, finely chopped (1 cup)
- 1 12-oz. pkg. Soyrizo or vegetarian andouille, sausages halved lengthwise and cut into ½-inch-thick pieces, optional
- 4 large carrots, cut into 1-inch chunks (2 cups)
- 4 small turnips, peeled and cut into 1-inch chunks
- 1 15-oz. can diced tomatoes
- 4 Tbs. no-salt-added tomato paste
- 3 cloves garlic, minced (1 Tbs.)
- 3 bay leaves
- 1 tsp. vegan Worcestershire sauce
- ¼ tsp. cayenne pepper
- 1 Tbs. lemon juice
- ¼ cup chopped parsley, for garnish
1. Stir together oil and flour in large Dutch oven over medium heat. Cook roux 10 to 15 minutes, or until it turns the color of caramel, stirring constantly. Add bell pepper, onion, and celery, and cook 5 to 7 minutes, or until vegetables are soft.
2. Stir in Soyrizo, if using; carrots; and turnips. Stir to coat with onion mixture. Add tomatoes, tomato paste, garlic, bay leaves, Worcestershire sauce, cayenne, and 1 1/2 cups hot water. Season with salt and pepper, if desired. Cover, and reduce heat to medium-low. Simmer 45 minutes, or until vegetables are tender. Remove bay leaves, and stir in lemon juice. Serve over rice, and garnish with parsley.
http://www.vegetariantimes.com/recipe/root-vegetables-creole/
Ginger-Miso Yam Wraps
Serves 4
- 2 small yams or sweet potatoes (1 lb.)
- 2 Tbs. white miso paste
- 1 Tbs. smooth peanut butter
- 2 Tbs. finely chopped shallot
- 1 Tbs. minced fresh ginger
- 2 cloves garlic, minced (2 tsp.)
- 1 cup frozen shelled edamame
- ¼ tsp. cayenne pepper
- 6 oz. firm silken tofu, crumbled (1 cup)
- 2 Tbs. chopped cilantro
- 8 collard green leaves, stems removed
1. Preheat oven to 400°F. Cut thin slice off both ends of yams, and poke skins with knife in several places. Bake 50 minutes, or until soft, turning once. Halve yams, and scoop flesh into bowl. Mash in miso and peanut butter.
2. Meanwhile, coat skillet with cooking spray, and heat over medium heat. Sauté shallot, ginger, and garlic 3 minutes, or until soft. Add edamame, 1/4 cup water, and cayenne; cook 3 minutes more. Remove from heat, and stir in tofu,cilantro, and yam mixture. Cool.
3. Place 1 collard green leaf on work surface. Spoon 1/3 cup yam mixture in center of leaf. Roll bottom edge over mixture; tuck in sides. Roll up to top edge. Place, seam-side down, and repeat with remaining ingredients.
http://www.vegetariantimes.com/recipe/ginger-miso-yam-wraps/
Moroccan Lentil Stew with Raisins
Serves 6
30 minutes or fewer
- 1 Tbs. olive oil
- 1 cup chopped onion
- 3 cloves garlic, minced (1 Tbs.)
- 1 28-oz. can crushed tomatoes
- 2 18.2-oz. cartons prepared lentil soup, such as Dr. McDougall's
- 1 15-oz. can chickpeas, rinsed and drained
- ½ cup raisins or dried currants
- 2 tsp. ground cinnamon,
- or more to taste
- 1 ½ tsp. ground cumin
- ¼ tsp. red pepper flakes, or to taste
- 6 Tbs. plain nonfat Greek yogurt or soy yogurt, optional
1. Heat oil in medium saucepan or Dutch oven over medium heat. Add onion, and sauté 3 minutes, or until softened and translucent. Add garlic, and cook 1 minute, or until garlic is softened, but not browned, stirring constantly.
2. Stir in tomatoes, soup, chickpeas, raisins, cinnamon, cumin, and red pepper flakes. Season with salt and pepper, if desired. Bring stew to a simmer over medium-high heat, stirring occasionally.
Louisiana Gumbo
SERVES 8
- 2 Tbs. olive oil
- 1 Tbs. dried minced garlic (not flakes)
- 2 Tbs. unbleached all-purpose flour
- 1 cup vegetarian chicken broth
- 1 tsp. vegetarian Worcestershire sauce
- 5 cloves garlic, minced
- 1 ½ cups chopped red onion
- 1 large green bell pepper, chopped
- 12 oz. fresh okra, sliced
- 1 11.2-oz. pkg. vegetarian Italian “sausage” links, cut into ½-inch-long slices
- 1 8-oz. pkg. chicken-flavored seitan
- 2 14 ½-oz. cans Mexican-style stewed tomatoes
- 1 tsp. dried thyme
- 1 tsp. dried coriander
- ½ tsp. hot pepper sauce
1. To make Roux: In medium-sized, heavy-gauge saucepan, heat oil and garlic over medium heat, about 1 minute. Avoid browning garlic. Whisk in flour, and increase heat to medium-high. Whisk continually, and when paste begins to darken, add broth and Worcestershire sauce. Continue to whisk as roux thickens, about 5 minutes. Remove from heat, and set aside.
2. To make Gumbo: Spray 5-quart saucepan with nonstick cooking spray, preferably olive oil. Heat saucepan over medium-high heat, and add garlic, onion and pepper. Sauté 3 minutes, and add okra. Cook 5 minutes, and add vegetarian links and seitan. Cook mixture 8 minutes, stirring often.
3. Add 3/4 cup broth to pan. Place tomatoes in food processor, and pulse to chop coarsely. Add tomatoes to broth. Whisk remaining 1/4 cup broth into roux, and stir mixture into gumbo. Add thyme, coriander and hot pepper sauce. Reduce heat to low; cook for 10 minutes. Remove from heat, and serve.
http://www.vegetariantimes.com/recipe/louisiana-gumbo/
Peas, Carrots, and Tempeh with Miso-Almond Sauce
Serves 4
30 minutes or fewer
- 1 cup quinoa
- 3 Tbs. almond butter
- 2 Tbs. lemon or lime juice
- 1 Tbs. yellow miso
- 1 Tbs. grated fresh ginger
- 1 clove garlic, minced (1 tsp.)
- 1 Tbs. peanut or canola oil
- 1 8-oz. pkg. plain tempeh, cubed
- 4 carrots, halved and sliced into half-moons (1¾ cups)
- 1 lb. sugar snap peas (2½ cups)
1. Bring 2 cups water to a boil. Add quinoa, cover, and reduce heat to medium-low. Simmer 20 minutes, or until all water is absorbed. Remove from heat, and let stand 5 minutes.
2. Whisk together almond butter, lemon juice, miso, ginger, and garlic. Whisk in 1/3 cup water. Set aside.
3. Heat wok over high heat, until water droplets evaporate within 1 second. Add oil, and swirl to coat wok. Add tempeh, and stir-fry 2 minutes. Add carrots, and stir-fry 2 minutes. Add sugar snap peas, and stir-fry 1 minute. Remove from heat.
4. Fluff quinoa with fork, top with vegetables, and drizzle with miso-almond mixture.
http://www.vegetariantimes.com/recipe/peas-carrots-and-tempeh-with-miso-almond-sauce/
ITALIAN CHICK PEA SOUP
This italian soup is easy to prepare and is full of wonderful flavour.
Great for vegetarians and vegan diets too!
Serves 4-6
Ingredients:
1 medium onion minced
1 clove garlic, minced
1/2 tsp thyme
1/4 tsp oregano
1/4 tsp basil
1 tsp mustard powder
3 cups water
2 cups tomato sauce
16 oz of chickpeas, cooked (2 cans)
1 large potato (peeled and cubed)
3 carrots (peeled and sliced)
1 stalk of celery (diced)
1tsp salt
pepper to taste
2 Tbs vegetable oil
Preparation:
In a large pot, heat the oil and saute the onion, garlic and herbs on low heat until the onions become transparent.
. Add the water to the pot, tomato sauce, chickpeas, carrot, celery, potatoes, mustard powder and salt.
Bring to a boil. When the soup comes to a boil turn the heat down to simmer and cover. Cook for 25 minutes.
Serve warm with bread, crackers or pita bread. Enjoy!
http://www.naturallyvegetarianrecipes.com/italian-chickpea-soup.htm
Vegetarian Gumbo
Serves 8
- ½ cup vegetable oil
- ⅓ cup flour
- 1 small onion, chopped (1 cup)
- 1 small green bell pepper, chopped (1 cup)
- 3 stalks celery, chopped (1 cup)
- 1 28-oz. can diced tomatoes
- 2 cups fresh or frozen green beans
- 3 carrots, sliced (2 cups)
- 1 parsnip, diced (1 cup)
- 1 cup fresh or frozen sliced okra, optional
- 1 Tbs. ground cumin
- 1 Tbs. paprika
- 1 Tbs. dried oregano
- ¼ tsp. cayenne pepper
1. Stir together oil and flour in Dutch oven or heavy-bottomed pot until smooth. Cook over high heat 10 minutes, or until roux turns a dark caramel color, stirring constantly.
2. Add onion, bell pepper, and celery, and cook 5 minutes, or until vegetables are softened. Stir in all remaining ingredients and 4 cups water. Season with salt and pepper. Reduce heat to medium-low, cover, and cook 40 minutes, or until carrots are tender. Serve over rice.
Shaved Fennel and Apple Salad
Serves 4
30 minutes or fewer
- 1 large fennel bulb, thinly sliced (2 cups)
- ½ large green apple, thinly sliced (½ cup)
- ¼ cup lemon juice
- 2 Tbs. olive oil
- 1 Tbs. chopped fennel fronds
Toss together all ingredients in bowl. Let stand 20 minutes. Season with salt and pepper, if desired.
http://www.vegetariantimes.com/recipe/shaved-fennel-and-apple-salad/
Potato & Chickpea Curry with Rice
Serves 8
- 3 cups jasmine rice
- 3 cups low-sodium vegetable broth, divided
- 3 large russet potatoes, cut into ½-inch cubes (6 cups)
- 3 15-oz. cans chickpeas, rinsed and drained
- 3 14.5-oz. cans diced tomatoes, drained
- 1 medium onion, diced (1 cup)
- 9 cloves garlic, chopped (3 Tbs.)
- 3 Tbs. curry powder
- 3 cups tightly packed baby spinach leaves, roughly chopped (4 oz.)
1. Preheat oven to 450°F. Generously spray inside of 5 1/2- or 6-quart Dutch oven with cooking spray.
2. Stir together rice and 2 1/4 cups broth in pot. Top with potatoes, season with salt and pepper, then add chickpeas.
3. Combine tomatoes, onion, garlic, curry powder, and remaining 3/4 cup broth in bowl. Season with salt and pepper. Spread tomato mixture over chickpeas, then top with spinach. Cover pot, and bake 53 minutes, or about 3 minutes after aroma wafts from oven.
http://www.vegetariantimes.com/recipe/potato-chickpea-curry-with-rice/
Oregano Brussels Sprouts Recipe
Now that we've crossed into 2012, I feel like there is a clean stretch of road in front of me. I have projects I'm excited to spend more time thinking about, places I can barely wait to visit, friends I hope to cross paths with again. And, of course, plenty of cooking to do. I threw these brussels sprouts together as part of my lunch on New Years Day. Honestly, the brussels sprouts I had on hand we're a bit brutish - larger than I like, cosmetically rough, and past their prime. But after giving them a good scrub, and preening all the raggy outer leaves, they came around quite nicely. I browned them in a pan, the oregano "pesto" I seem to always have around these days made for a nice drizzle, and a handful of toasted almond slices was just the right nutty, crunchy finishing touch.
Happy new year all. If nothing else, let's make 2012 interesting. -h
24 small brussels sprouts (less if you can only find larger sprouts)
extra virgin olive oil
fine grain sea salt
Oregano Drizzle
3/4 cup extra-virgin olive oil

1/4 cup fresh oregano, chopped

1/4 cup fresh parsley, chopped

1 large garlic clove

1/4 teaspoon fine grain sea salt, plus more to taste.
1 tablespoon extra-virgin olive oil, plus more for rubbing
a big handful of toasted almond slices
Wash the brussels sprouts well. Trim the stem ends and remove any raggy outer leaves. Cut in half from stem to top (quarter, if using larger sprouts) and gently rub each half with olive oil, keeping it intact. Or if you're feeling lazy, just toss them in a bowl with a glug of olive oil.
Make the oregano drizzle by pulsing the olive oil, oregano, parsley, garlic, and salt in a food processor until the herbs are just little flecks of green. Season with more salt if needed, and set aside.
Just a few minutes before you're ready to eat, heat 1 tablespoon of olive oil in your largest skillet over medium heat. Don't overheat the skillet, or the outsides of the brussels sprouts will cook too quickly. Place the sprouts in the pan flat side down (single-layer), sprinkle with a couple pinches of salt, cover, and cook for roughly 5 minutes; the bottoms of the sprouts should only show a hint of browning. Cut into or taste one of the sprouts to gauge whether they're tender throughout. If not, cover and cook for a few more minutes.
Once just tender, uncover, turn up the heat, and cook until the flat sides are deep brown and caramelized. Use a metal spatula to toss them once or twice to get some browning on the rounded side. Remove from heat and drizzle and toss with as much (or little) oregano pesto as you like. Season to taste, and serve sprinkled generously with the almonds as soon as possible. They really are best straight from the stove top.
Serves 4 as a side.
Prep time: 5 min - Cook time: 8 min
http://www.101cookbooks.com/archives/oregano-brussels-sprouts-recipe.html
Indian Lentil Pilaf
Serves 6
- 1 cup brown lentils, rinsed and sorted
- 2 Tbs. canola oil
- 1 medium onion, finely chopped (about 1â…“ cups)
- 2 large carrots, diced (about 2 cups)
- 1 cup basmati rice
- 3 cloves garlic, minced (about 1 Tbs.)
- 1 Tbs. minced fresh ginger
- 1½ tsp. Garam Masala
- 1 14.5-oz. can fire-roasted diced tomatoes
- 1 cup low-sodium vegetable broth
- cilantro for garnish, optional
1. Bring lentils and 4 cups water to a boil in large pot or Dutch oven. Reduce heat to low, and simmer 15 minutes, or until lentils are firm-tender. Drain, reserving ¾ cup cooking water, and transfer lentils to bowl.
2. Wipe out pot; heat oil over medium high. Sauté onion in oil 4 minutes, or until just golden. Add carrots and rice, and cook 3 minutes, or until rice is toasted and fragrant, stirring constantly. Add garlic, ginger, and garam masala, and cook 1 minute more.
3. Stir in tomatoes, broth, reserved lentil cooking water, and lentils, and bring to a boil. Cover, reduce heat to low, and cook 20 minutes, or until liquid is absorbed and rice is tender. Season with salt and pepper. Remove from heat, cover, and let stand 5 minutes. Fluff with fork, then spoon pilaf into shallow bowls, and garnish with cilantro, if desired. Serve hot.
http://www.vegetariantimes.com/recipe/indian-lentil-pilaf/
Roasted Winter Squash Salad Recipe
My absolute favorite way to eat the orange kabocha is this: roast fat wedges to within an inch of their life at 425F / 220C. They should end up deeply browned, the flesh tender and nearly falling from the sliver of skin lending structure. While still hot, eat straight from the skin - each bite with a smear of butter and a few flakes of good salt.
When you've had enough of that, I encourage you to try this. In short, it's a wintertime riff on potato salad. No potatoes though, just winter squash (kabocha, pumpkin, acorn, etc) roasted until brown-crusted and tender fleshed. Chopped celery and red onion lend crunch, bite, and that familiar flavor profile. The rest of the salad (in this case) came together from whatever was within arms reach; rosemary from the window-sill, the second half of my dressing base, toasted walnuts and currants hopped up from spice drawer.
This is a long way of saying, if you come across these guys at the market, bring one home with you. I suspect you'll agree it's worth the effort. -h
As I mentioned up above, I made this with orange kabocha squash, but I imagine it'd be nearly as good with acorn, delicata, or most other winter squash, really. I used walnuts, but I bet roasted pepitas or almonds would be great, and chopped dried figs in place of the currants. You can make and toss this ahead of time, but bring it to room temperature to serve.
1 pound / 450 g roasted winter squash*, cut into 1-inch / 2.5-cm chunks, skin removed
4 celery stalks (with leaves if possible), diced
1/ 2 medium red onion, finely chopped
2 big handfuls toasted walnuts, chopped
1/4 cup dried currants / dried figs2/3 cup / 160 ml beer (something along the lines of Anchor Steam)
2 teaspoons Dijon-style mustard
2 tablespoons cider vinegar
3 tablespoons olive oil
1 1/2 teaspoon honey or brown sugar
1/4 teaspoon fine grain sea salt
If you haven't already roasted your squash, start there*.
In the meantime, make the dressing by whisking together the mustard, vinegar, olive oil, honey, and salt. Taste, adjust with more sugar or salt if needed, and set aside.
Toss the squash in a large bowl with about a third of the dressing. Let it sit for a minute or two, add more dressing, and most of the celery, red onions, walnuts, and currants. Toss again. You'll likely have dressing left over, but this is a salad you should overdress in the beginning - the squash really drinks it up. Also, taste for seasoning at this point and add more salt if needed. Sprinkle with the remaining celery, red onions, walnuts, and currants, and enjoy. Let sit at least 5-10 minutes and serve.
Serves 6.
*Toss 1 1/2 inch thick slabs of (de-seeded) squash with a few gluts of olive oil, a sprinkling of salt, and 1 teaspoon chopped rosemary in the top third of a 425F / 220C oven until completely tender, about 15-20 minutes. Remove and let sit until cool enough to handle. For this recipe, slice into 1-inch / 2.5 cm chunks, leaving the skin behind.
Prep time: 10 min - Cook time: 20 min
(Please remember to Substitute either Honey, or Stevia for the Sugan and do not add the Beer.)
http://www.101cookbooks.com/archives/roasted-winter-squash-salad-recipe.html
Smashed Pepper Peas
Peas are good, but these peas are awesome. Serve as an alternative to mashed potatoes. . . Without any added fat!
3/4 cup (180 ml) vegetable broth
1 medium yellow onion, diced
2 cloves garlic, peeled and minced
2 tablespoons (30 g) prepared horseradish
2 tablespoons (30 g) mild Dijon mustard
1 to 2 teaspoons ground black pepper to taste
1 pound (454 g) fresh or frozen peas, thawed
Salt to taste
BRING BROTH to a boil. Reduce to a simmer. Add onion and garlic, cover, and cook over medium-low heat for 20 minutes, or until vegetables are soft and most of the liquid has been absorbed.
Stir in horseradish, mustard, pepper, and peas. Heat through. Using a blender or food processor, purée until mostly smooth but still a little chunky. Add salt to taste.
YIELD: 4 to 6 servings
http://fatfreevegan.com/blog/2011/12/09/smashed-pepper-peas/
Just-got-home-from-work Quick Lentil Stew
1 small onion, diced
3 garlic cloves, minced
1/2 cup carrots, cut thin
2 cans cooked lentils
3/4 cup no-chicken broth
salt & pepper to taste
Spike! seasoning to taste
1 tablespoon olive oil
Heat olive oil in a 2 quart saucepan. Add salt, pepper, onion, garlic and carrots.
Stir and cover until carrots are slightly tender and onions are translucent.
Stir in the lentils and Spike! seasoning, let simmer for 5 minutes and add broth. Simmer for another five minutes and enjoy!
Creamy Broccoli & Pepper Rice Casserole
2 cups short grain brown rice
4 cups mushroom broth
1 large onion, diced
2 cloves garlic, diced
olive oil, as needed
4 to 5 small semi-hot peppers, chopped (I use Cherry Hots)
1 very large head broccoli, chopped
1/4 cup sunflower seeds
1 cup unsweetened nondairy milk (I use soy)
3/4 cup vegan cheddar cheese, shredded, divided
1 large bunch fresh thyme, stems removed
salt and pepper, to taste
1. Preheat oven to 350 degrees Fahrenheit. In a large stockpot, bring mushroom broth to a boil. Add rice, reduce heat to simmer until all liquid is absorbed and rice is fluffy.
2. While rice is cooking, saute onion and garlic in olive oil until just translucent. Add peppers and saute until slightly soft. Add broccoli, and saute until broccoli is warmed through and starting to green. Be careful not to over cook.
3. When rice is done, mix in vegetables, sunflower seeds, milk, 1/2 cup vegan cheese and fresh thyme. Season with salt and pepper, to taste. Stir thoroughly so everything is incorporated.
4. Grease casserole dish and spread rice mixture evenly over the bottom. Top with the remainder 1/4 cup vegan cheese. Cover with foil and bake for 20 minutes covered. Remove from oven, remove foil and bake for 10 more minutes uncovered to brown the top.
Source of recipe: I got some gorgeous broccoli from the farmer's market and was inspired to make a slightly healthier version of the broccoli and cheese casserole with it.
Quick and Easy Creamed Spinach
Sometimes you just need comfort food–and you need it now! But without all the guilt, thanks anyway.
This spinach answers the call. It has the velvety texture of old-school creamed spinach, yet is low fat, plant based, and gluten free. Better yet, you can make it in under 20 minutes!
Read the full post on VEGGIE QUEST, where you’ll find fun, plant-based recipes and tips for kickin’ nutrition.
Quick and Easy Creamed Spinach
This recipe is a snap to make, but be sure to measure out the spices and flavorings first, because the sauce cooks in no time.
Prep time: 20 minutes
Serves: 4
Ingredients
1 Tbsp cornstarch + 1 Tbsp water
1 lb fresh spinach* (you can also use 1 lb frozen spinach—see note)
1 c unsweetened almond milk
1½ tsp onion powder
¼ tsp garlic powder
2 Tbsp nutritional yeast
¼ tsp ground nutmeg
â…› tsp ground black pepper
1 tsp almond butter (optional)
pinch of salt, or to taste (optional)
Directions
In a small bowl or ramekin, mix cornstarch and water with a fork until uniformly combined. Set aside.
Line the bottom of a large pot with water, bring to a boil, and add spinach. Reduce heat to medium and steam-sauté, stirring frequently, until spinach is wilted. (Add small splashes of water if needed to prevent sticking.) Remove from heat and drain spinach in a colander, pressing to remove excess water.
In a small pot, wisk together almond milk, onion powder, and garlic powder. Bring to a boil. Wisking continuously, add cornstarch/water mixture in a thin stream; sauce should begin thickening immediately. Reduce heat and simmer sauce for 1–2 minutes, stirring constantly. Remove from heat.
Wisk in nutritional yeast, nutmeg, black pepper, and (if using) almond butter and salt.
Gently stir in spinach.
Serve hot with freshly ground black pepper.
(Delicious with veggie burgers and baked sweet potato fries if you want the full comfort food effect.)
*Note: If using frozen spinach, prepare according to package directions. I like to microwave mine in a glass storage container, so I can pop leftovers right back in—one less dish to wash!
http://fatfreevegan.com/blog/2013/04/11/quick-and-easy-creamed-spinach/
