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VEGETARIAN and VEGAN RECIPES RESOURCES: Rice and Black Beans Gourmet • April 2007 Because it's one of the easiest vegetarian dishes, soulfully satisfying rice and beans can eventually become, well, tedious. Jazzing it up with colorful toppings transforms it into an exciting meal, chock-full of varying textures and flavors. Not only is this a staple for my family, it's become my default party dish for a crowd. Ingredients For roasted sweet-potato cubes 1 pound sweet potatoes, peeled and cut into 1/2-inch cubes 2 tablespoons olive oil 1/2 teaspoon salt For rice and beans 2 1/4 cups water 1 1/2 cups long-grain white rice 3/4 teaspoon salt 4 to 4 1/4 cups Kemp's black beans For toasted pumpkin seeds 1 cup hulled (green) pumpkin seeds (also called pepitas; not toasted) 2 teaspoons olive oil Accompaniments: cubes of avocado tossed with lime juice; tomatillo salsa; lime wedges; chopped white onion; fresh cilantro sprigs Preparation Roast sweet-potato cubes: Put oven rack in middle position and preheat oven to 450°F. Toss sweet potatoes with oil and salt, then spread in 1 layer in a large shallow baking pan. Roast, stirring and turning over once or twice, until tender and browned, 35 to 40 minutes. Cook rice while sweet potatoes roast: Bring water, rice, and salt to a boil in a 2- to 3-quart heavy saucepan, then reduce heat and cook, tightly covered, until rice is tender and water is absorbed, about 15 minutes. Let stand, covered, off heat 5 minutes, then fluff with a fork. Toast pumpkin seeds while rice is cooking: Toast pumpkin seeds in a dry 10- to 12-inch heavy skillet (not nonstick; preferably cast-iron) over moderate heat, stirring, until seeds are puffed and pale golden, 3 to 4 minutes. Transfer to a bowl and stir in oil and salt to taste. To serve: Reheat black beans, thinning with water if necessary, then serve along with rice, sweet potatoes, pumpkin seeds, and accompaniments, each in a separate bowl. Ravioli in Mushroom-Walnut Cream Sauce Olive Garden’s Website Preparation Time – 10 Minutes Cooking Time – 15 Minutes Serving Size – 4 Ingredients 12 oz ravioli or tortellini, cooked according to package directions 2 Tbsp extra virgin olive oil 8 oz mushrooms, sliced 1/4 cup walnuts, chopped 1 cup heavy whipping cream 1/4 tsp black pepper 1 1/2 cups freshly grated Parmesan cheese Procedures HEAT olive oil in large skillet over medium heat. Sauté mushrooms and walnuts until mushrooms are golden brown. Add heavy cream stir frequently for 5 minutes, until sauce has slightly thickened. When cream stops simmering, turn heat to warm. Add pepper and Parmesan cheese; stir until sauce is smooth. Do not boil. DRAIN pasta and place on a serving plate. Pour sauce over pasta. GARNISH with parsley. Serve immediately. Kemp ’s Black Beans Gourmet • April 2007 Introduction: Don't be fooled by the short ingredients list; these vegetarian black beans have a surprisingly complex flavor. Since I can't use a meaty bone or lard for a boost, I rely on my trusty trinity of Sherry, balsamic vinegar, and soy sauce, three power ingredients that play well together. The pressure cooker makes cooked-from-scratch beans easily feasible for a spur-of-the-moment supper, though I still prefer to cook up a pot on the weekend; beans thicken as they stand, so by making them ahead and thinning them before serving, I actually get more. This recipe serves as the base for two different meals: I set aside half for flavorful beans and rice and purée the other half into a hearty soup spiked with additional Sherry and lime juice. Makes 8 to 9 cups. Ingredients: 1 lb dried black beans (about 2 1/3 cups), picked over and rinsed (but not soaked) 1 medium onion, finely chopped 3 tablespoons olive oil 8 cups water 1 1/2 teaspoons salt 1/4 cup Sherry (cream or medium-dry) 1 to 2 tablespoons soy sauce 1 to 2 tablespoons balsamic vinegar Preparation: Bring black beans, onion, oil, water (8 cups), and 1/2 teaspoon salt to a boil in a 6- to 8-quart heavy pot, then reduce heat and simmer, covered, until beans are tender, 1 1/2 to 2 hours (depending on age of beans). Thin to desired consistency with additional water. Stir in Sherry and remaining teaspoon salt, then soy sauce and vinegar to taste (start with 1 tablespoon each), and simmer, uncovered, stirring occasionally, 5 minutes. Cooks' notes:
HERB AND LEMON GOAT CHEESE SPREAD Bon Appétit - Cooking For Health Delicious with toasted bread, as presented here, or with celery sticks, red bell pepper strips or Belgian endive leaves. Ingredients: 5 ounces (about 3/4 cup) soft fresh goat cheese, room temperature 2 teaspoons chopped fresh thyme 2 teaspoons grated lemon peel 1 garlic clove, minced 5 teaspoons olive oil 16 French-bread baguette slices, toasted Directions: Place goat cheese in small bowl. Mix thyme, lemon peel and garlic in another small bowl; season with ground black pepper. Mix half of thyme mixture into goat cheese. Add olive oil to remaining half of thyme mixture. Form cheese into 2 1/2-inch round; flatten slightly. Place in center of plate. Spoon oil-thyme mixture over top of cheese. Surround cheese with baguette slices and serve. Per serving: calories, 193; total fat, 9 g; saturated fat, 4 g; cholesterol, 14 mg. Serves 8. FRENCH BREAD WITH GOAT CHEESE AND SUN-DRIED TOMATO SPREAD Bon Appétit - July 1992 A perfect partner to salad. Accompany with a platter of celery sticks and radishes with their tops attached. Ingredients: 1 11-ounce package soft fresh goat cheese (such as Montrachet) 2/3 cup chopped walnuts 1/2 cup chopped drained oil-packed sun-dried tomatoes 4 teaspoons minced fresh thyme or 1 teaspoon dried, crumbled 1/4 cup (about) sour cream Minced fresh thyme Chopped walnuts 2 French bread baguettes, sliced Directions: Mix first 4 ingredients in bowl. Thin to spreadable consistency with sour cream. Season with generous amount of pepper. Mound cheese in crock or bowl. (Can be prepared 2 days ahead. Cover and chill. Bring to room temperature before serving.) Sprinkle cheese with thyme and walnuts. Serve with bread. Serves 8. Chocolate Chip Pound Cake Ingredients: 1 Cup Oil 4 Eggs ¼ Cup Water 1 Tbsp. Vanilla 1 Box Instant Chocolate Pudding (Larger Box) 1 8 oz. Sour Cream 1 6 oz. Bag Chocolate Chips 1 Box Chocolate Butter Cake Mix Powdered Sugar or Other Garnish (Optional) Preparation: Mix the oil, eggs, water and vanilla in a mixing bowl. Add the sour cream and stir. Add the chocolate pudding and cake mix powders and stir. Mix in the chocolate chips. Spray a bunt pan with non-stick spray and add the mixture. Bake at 325° for 1 hour. Allow to cool and sprinkle powdered sugar or other garnish for decoration. Cheese Ravioli with Fresh Vegetables Olive Garden’s Website Preparation Time – 15 Minutes Cooking Time – 10 Minutes Serving Size – 4 Ingredients 1 lb mini round cheese ravioli, cooked according to package directions 1/4 cup extra virgin olive oil 1 clove fresh garlic, chopped 2 7-oz jars roasted red peppers, sliced in strips 1 whole, medium fresh zucchini, sliced in half moons 1/2 cup black olives, sliced 1 cup broth (They use chicken, but I use vegetable). Grated Parmesan to taste Fresh chopped parsley for garnish Salt and freshly ground black pepper Procedures HEAT olive oil over medium heat in saucepan. Add roasted red pepper strips, zucchini moons, garlic and black olives. Cook while stirring for 2 minutes or until the zucchini reaches desired texture. Add chicken broth and let sauce simmer for 2 minutes. Season with salt and cracked black pepper to taste. DRAIN cooked ravioli well. Toss ravioli in a small amount of olive oil to prevent sticking. Add cooked ravioli to sauce. Blend well, allowing sauce to cover ravioli. PLACE sauced ravioli on serving plate. Top with grated Parmesan cheese and parsley. Broccoli Salad Ingredients: 2 Heads Broccoli 1/3 Cup Apple Cider Vinegar 1/3 Cup Sugar 8 Oz. Mayonnaise 8 Oz. Golden Raisins Purple Onion (to Taste) Directions: Chop broccoli crowns into bite-size pieces, as well as slicing ½ ” pieces of the top portion of the stems (the smaller portions before they combine into the single stalk). Warm apple cider vinegar and add the sugar to melt then set mixture in refrigerator to cool. Cut purple onion into thin slices and combine with broccoli and raisins. Add mayonnaise to sugar and vinegar, and then pour on top of the broccoli mixture. Banana-Strawberry Smoothies Ingredients 2 ripe small bananas 1 cup frozen unsweetened whole strawberries 1 8-ounce carton vanilla low-fat yogurt 3/4 cup milk Directions Peel bananas. Cut bananas into chunks. Place banana chunks, frozen strawberries, yogurt, and milk into blender. Cover blender and blend on high speed about 1 minute or until mixture is smooth. Turn off blender. Pour drink into 2 glasses. If desired, serve with pieces of toast spread with peanut butter. Makes 2 servings. Nutritional Information calories: 259, total fat: 5g, saturated fat: 3g, cholesterol: 13mg, sodium: 113mg, carbohydrate: 49g, fiber: 3g, protein: 9g Avocado Salad Ingredients 1 Jicama 1 Avocado 1 Purple Onion Fini-Balsamic Vinegar Olive Oil Fresh Ground Pepper Salt Directions Cut jicama into match stick-sized pieces and spread onto a salad plate, using 1/3 cup per serving. Cut avocado in half and remove seed. Peel the skin off of the avocado and place one of the halves on each plate on top of the jicama. Dice the onion into fine strips and drizzle on top of the avocado and jicama. Mix oil and Fini-Balsamic vinegar in a 3:1 ratio, respectively and add salt and pepper to taste. Pour the dressing mixture into the center of the avocado hole. Serves 2 Asparagus with Lemon and Minced Onions Olive Garden’s Website Preparation Time – 10 Minutes Cooking Time – 15 Minutes Serving Size – 4 Ingredients 1 Tbsp olive oil 1 bunch fresh asparagus 1 lemon, quartered 1/4 tsp salt 1 pinch black ground pepper 1 Tbsp yellow onion, minced 1 lemon, sliced thinly Procedures CUT 1” off of the bottom of the asparagus. Discard. HEAT pan over medium heat. Add extra virgin olive oil. Cook for approximately 3 minutes or until asparagus starts to soften. Place the remaining ingredients in a saucepan, except lemons. Squeeze quartered lemons into saucepan and place lemon in as well. Fill pan with enough water to cover the asparagus half way and cover. Cook at medium to high heat until the asparagus is bright green and tender. PLACE asparagus and onion on platter to serve. Garnish with sliced lemon. ASPARAGUS AND SHIITAKE RISOTTO Gourmet - May 2003 The Meal: Serve with spinach salad and grilled chicken and white wine or steak and red wine. * Making risotto is often thought to be an ordeal of stirring, but it really only takes about 20 minutes. In actuality, it's an easy dish, especially when it's the main course. Active time: 45 min Start to finish: 45 min Ingredients: 5 cups chicken broth (40 fl oz) 1 cup water 1 lb thin to medium asparagus, trimmed and cut into 1/4-inch-thick slices, leaving tips 1 1/2 inches long 1 tablespoon olive oil 1/2 stick (1/4 cup) unsalted butter 3/4 lb fresh shiitake mushrooms, stems discarded and caps cut into 1/4-inch-thick slices 1 small onion, finely chopped 1 1/2 cups Arborio rice (10 oz) 1/2 cup dry white wine 2 oz finely grated Parmigiano-Reggiano (1 cup) Directions: Bring broth and water to a boil in a 4-quart pot. Add asparagus and cook, uncovered, until crisp-tender, 3 to 4 minutes. Transfer asparagus with a slotted spoon to a large bowl of ice and cold water to stop cooking, then drain and pat dry. Keep broth at a bare simmer, covered. Heat oil with 1 tablespoon butter in a 4-quart heavy saucepan over moderately high heat until foam subsides, then sauté mushrooms, stirring occasionally, until browned, about 4 minutes. Season with salt and pepper, then transfer to a bowl. Cook onion in 2 tablespoons butter in saucepan over moderate heat, stirring, until softened, about 3 minutes. Add rice and cook, stirring, 1 min ute. Add wine and cook, stirring, until absorbed, about 1 minute. Ladle in 1 cup simmering broth and cook at a strong simmer, stirring, until absorbed, about 2 minutes. Continue simmering and adding broth, about 1/2 cup at a time, stirring frequently and letting each addition be absorbed before adding next, until rice is just tender and looks creamy, 18 to 20 minutes. (Save leftover broth for thinning.) Remove from heat and stir in 1/2 cup cheese, remaining tablespoon butter, and salt and pepper to taste. Gently stir in asparagus and mushrooms, then cover pan and let stand 1 minute. If desired, thin risotto with some of remaining broth. Serve immediately with remaining cheese on the side. Makes 4 main-course servings. 9 Layer Dip Ingredients: 1 - 16 0z. Can Refried Beans, Plain 1/2 cup Sour Cream 1/2 teaspoon Taco Seasoning 3/4 cup Shredded Cheddar Cheese 3/4 cup Guacamole (Frozen or Prepared is Fine) 1/3 cup Diced Tomatoes (about 1 Romano Tomato) 1 tablespoon Fresh Cilantro Chopped Finely 2 tablespoons Sliced Black Olives 2 tablespoons Finely Sliced Green Onions Directions: Cook refried beans slowly. Mix taco seasoning with sour cream and set aside. Place ingredients in this order: Place refried beans on serving platter spread out to 1 - 1 1/2 inches thick. 1/2 cup shredded cheese 1/2 cup prepared sour cream 3/4 cup guacamole diced tomatoes diced cilantro black olives sliced green onion 1/4 cup cheese for garnish Serve with chips. Warm Asparagus Salad Prep and Cook Time: 15 minutes Ingredients: ½ small onion cut in half and sliced thin 2 TBS light vinegar, (rice, apple cider, or white wine) 1 cup hot water 1 bunch asparagus 7½ oz jar of roasted red bell peppers, drained and slivered 1 TBS balsamic vinegar 1 TBS extra virgin olive oil salt and black pepper to taste Directions: Bring lightly salted water to a boil in steamer with tight fitting lid. Slice onion and place in a small bowl with vinegar and hot water while preparing rest of the ingredients. Remove bottom fourth of asparagus stalks, discard and cut the rest into 1-2 inch lengths. Place asparagus in steamer, cover, and cook just until the thick part of the stalk can be pierced with a knife. About 3-4 minutes depending on thickness of asparagus. After about 10 minutes remove onion from hot water and squeeze dry. Mix together roasted peppers with marinated onion, asparagus, vinegar, olive oil, salt and pepper. Marinate for 4-5 minutes and serve warm. Serves 4 Grains with tomato and ginger: Yield 24 three-ounce servings Serve this grain-based dish with a lentil stew, or you can also prepare seasoned black beans and serve them over this dish
Mock Tuna Salad 1 can chickpeas drained and rinsed (or 2 cups cooked dry ) vegan mayo (Veganaise, which is my favorite, or Nayonaise), enough to hold it all together well 1 white onion, diced (optional if you don't like uncooked onions) mustard, to taste pickle relish, to your taste preference lemon juice, a splash to brighten the flavors, to your taste pref sea salt & fresh-cracked black pepper, to taste celery (optional), if you like celery in your tuna salad bit of kelp powder (optional), for "fishy" "ocean" taste or pinch of curry powder to add to flavors] parsley grated carrots Mash chickpeas in bowl with fork, gradually adding vegan mayo, or mash in food processor, gradually adding vegan mayo. A few alterations to this recipe and you can make vegan mock egg salad (using tofu to substitute hard-boiled egg whites)! Voila! Courtesy of Dianna D. Fire Roasted Gazpacho 40 minutes / 4-5 servings 4 C Tomato juice, fresh 4 large Roma tomatoes, grilled (1 ½ C chopped) 2 / 3 C Filtered water or vegetable stock 2 / 3 C Cucumber, peeled, seeded & diced 2 / 3 C Corn, fresh or frozen ½ C Green bell pepper, diced 1 / 3 C Red onion, diced 3 Tbl Lime juice, fresh squeezed 3 Tbl Cilantro, minced 1 Tbl shoyu, or to taste 1 Tbl Basil, minced 1 ¼ tsp Cumin powder, toasted 1 tsp Garlic, minced 1 tsp Jalapeño pepper, seeded & minced, ½ tsp Chili powder, ½ tsp Hot sauce (optional) Pinch Cayenne pepper Sea salt, to taste Black pepper, ground to taste Loving preparation Place tomatoes and juice in blender and blend until smooth. Place in a large mixing bowl with remaining ingredients and mix well. Serve chilled, the colder the better. Goes great with Korn Bread (page 108 of cookbook). Variations Commercially-available Spicy Tomato Vegetable Juice may replace tomato juice, and canned fire roasted tomatoes may replace grilled tomatoes. For a Live Gazpacho, do not grill the tomatoes, roast the jalapeño pepper or toast the cumin powder and use freshly-juiced tomatoes Shanti Gabriel's Live Fettuccini Alfreda 40 minutes prep / 2 servings Ingredients Sauce 1 ¼ C Filtered water 1 C Macadamia nuts 1 Tbl Lemon juice, fresh squeezed 2 tsp shoyu 1½ tsp Garlic, minced ½ tsp Apple cider vinegar, raw 1 ½ tsp Nutritional yeast Pinch Cayenne pepper Sea salt, to taste Black pepper, ground to taste Pasta 1 ½ C Carrots, thinly julienned or grated 1 C Zucchini, thinly julienned or spiralized 1 C Gold bar squash, thinly julienned or spiralized 1 C Red bell pepper, thinly julienned 2 tsp Basil, chopped 2 tsp Italian Parsley, chopped Loving preparation 1. Combine all Sauce ingredients in a blender and blend until smooth. Combine all Pasta ingredients in a medium bowl and mix well. 2. Place pasta on two individual plates and top each one with ½ of the sauce. Garnish with chopped macadamia or pine nuts. The Good Shepherd's Pie 45 min prep / 1 hour 10 min cooking / 9" x 13" casserole, serves 6-8 Ingredients 10-12 medium Potatoes, ½" cubes (approx 12 C ) 2 lbs Tofu, extra firm, crumbled 1 C Coconut, rice or soy milk ¾ C Onion, diced ¾ C Carrots, ½" cubes ¾ C Peas ¾ C Corn, fresh or frozen ½ C Celery, sliced thin ½ C Red bell pepper, diced ½ C Mushrooms, sliced thin ¼ C Tahini 2 Tbl Olive oil 1 Tbl Garlic, minced 1 Tbl Basil, fresh, minced (1 ½ tsp dry) 1 Tbl Italian parsley, fresh, minced 4 tsp shoyu (optional) 2 tsp Barley malt syrup 1 ½ tsp Sea salt, or to taste, 1 tsp Thyme, fresh minced (½ tsp dry) 1 tsp Sage, fresh minced (½ tsp dry) ½ tsp Black pepper, ground to taste ½ tsp Crushed red pepper flakes ¼ tsp Cayenne pepper, or to taste Loving preparation 1. Preheat oven to 350°. Place potatoes in a large pot with filtered water. Bring to a boil and cook until potatoes are soft, approximately 15 minutes. Drain well, place in a large mixing bowl with coconut milk and mash well. Add salt and pepper to taste. Set aside. 2. While potatoes are cooking, place oil in a large sauté pan on medium high heat. Add onion and garlic, cook for 3 minutes, stirring frequently. Add carrots, celery, bell pepper and mushrooms, cook for 10 minutes, stirring frequently. Add water if necessary to prevent sticking. Add tofu and cook for 5 minutes, stirring frequently. Place in a large mixing bowl with remaining ingredients except potatoes and mix well. 3. Place tofu vegetable mixture in a well oiled 9" x 13" casserole dish. Top with mashed potatoes, using a spatula to create a smooth surface. Score pretty designs on top with a fork. Bake until slightly golden brown and completely cooked, approximately 25 minutes. Cool for 10-15 minutes. Serving suggestions : Serve with Mushroom Gravy and a dollop of non-dairy Sour Crème. Italian Florentine Soup Ingredients 7 minutes prep/20 minutes cook/ 9 ½ cups 1 medium onion, chopped small (1 ¼ cup) ½ cup celery, sliced thin 1 TBL garlic, minced 3 medium tomatoes, chopped small (2 cups) 5 cups filtered water 2 cups tomato juice 2 cups spinach or other green veggie, chopped small 3 TBL fresh herbs, minced (try basil, parsley or both) 1 TBL Italian spice mix or 1 tsp each of dried oregano and thyme) 2 tsp sea salt or to taste ½ tsp fresh ground pepper or to taste Loving preparation 1. Place all ingredients except herbs, spices and salt and pepper in a large pot and simmer over medium heat for 20 minutes. 2. Stir in remaining ingredients and enjoy. Variations : -Try adding 1 TBL of Fennel seeds, 2 TBL nutritional yeast and a pinch of crushed red pepper flakes. -You may replace the green veggies with vegetables of your choosing. -Replace tomato juice with another veggie juice or soy, nut, rice or coconut milk -Serve with Foccacia Bread JEN'S CONTEST WINNING BANANA BREAD 1/3 cup margarine (try Earth Balance, or anything without whey) Sift 1 3/4 cup whole wheat flour with: 2 tsp. baking powder 1/2 cup broken walnuts 1 cup mashed banana Mix well and put into a bread pan. Bake at 350 for one hour. ENJOY! STICK-TO-YOUR-RIBS-CHILI (Recipe taken from: "Vegan Vittles - Recipes Inspired by the Critters of Farm Sanctuary" by Joanne Stepaniak) 2 tsp olive oil 1 cup finely chopped onion 1/2 cup finely chopped celery 2 cloves garlic, minced or pressed 2 ripe, medium tomatoes, peeled, seeded and coarsely chopped 1 & 1/2 cups red kidney beans, pinto beans, or black beans 1 cup (8 oz) of tomato sauce 1 cup water 1/3 cup bulgar (medium ground) 2 Tbs tomato paste 1 Tbs chili powder 1/2 tsp dried oregano leaves 1/4 tsp ground black pepper 1/4 tsp ground cumin 1/8 tsp ground allspice or cinnamon pinch of cayenne pepper, to taste add salt, to taste Heat the oil in a 4 & 1/2 qt. pan. Add the onion celery and garlic. Reduce heat, and cook, stirring occasionally for 10-15 minutes. When onion is tender, stir in remaining ingredients *except salt* and bring mixture to a boil. Reduce the heat to low, cover the pan, and simmer for 20 minutes, stirring occasionally. Season the chili with salt. Serve hot. Zesty Wheat Meat Enchiladas with Vegan "Cheese" For the Wheat meat: One bag of whole wheat flour, roughly 8 cups (usu. 2 lbs.) 2-4 cups water, or enough to make a stiff dough Combine the flour and water in a large pot or bowl. Knead dough until water and flour is well mixed and the dough is a smooth ball. Add more water as needed. Cover dough completely with water and cover the pot or bowl with a lid or a cloth. Let dough sit for one hour. Pour all of the water out of the pot and replace with fresh water. Knead dough under water, drain when it becomes milky, replace with more fresh water & allow to rest. This sequence will be repeated many times until the water becomes virtually clear. At first the dough will be hard to handle and will keep escaping from the bowl. Eventually though, it will become a rubbery lump that can easily be picked up with one hand. This is the finished product, wheat gluten. It takes about twenty minutes of kneading to get this stage. In a large stock pot, fill about 1/2 -3/4 full of water or vegetable broth & bring to a rapid boil. tear gluten into smallish sized balls. Drop into the broth and turn the heat down.While simmering, the gluten will slowly rise to the top and needs to be stirred every now and then. Simmer the gluten for about 45 minutes to an 1 hour. For the Vegan Cheese sauce: 1 cup flaked nutritional yeast (found in bulk section of wild oats) 1 cup Flour ( white works best) 1-1/2 tsp. salt 1 tsp. garlic granules 4 cups water 3/4 cup of vegan margarine (Earth Balance, Soygarden, can both be found at Wild oats or in the organic section of most Kroger stores) 2 tsp. wet mustard 1 regular sized can of Rotel (optional but recommended) Mix dry ingredients in a saucepan. Whisk in water & cook over medium heat continually whisking until it thickens & bubbles. Cook for 30 seconds & remove from heat, whip in margarine & mustard. At this point 1 regular sized can of rotel, partially drained, is added to maintain a smooth consistency. For the Chile Sauce: 1/4 cup oil 1 large onion finely chopped 3 finely chopped cloves of garlic 1 tsp. cumin 2-3 Tbsp. of chili powder 1/3 cup white flour 1 1/2 cups water or vegetable broth Fry onions until soft. mix in flour & spices, then beat in broth. Simmer 20 minutes, stirring occasionally. Directions: Place the boiled wheat meat in a food processor & process until it resembles shredded chicken. In a large skillet over medium heat, place the shredded wheat meat & 1/4-1/2 chile sauce along with appropriate seasonings/spices if needed (salt,pepper, coriander, cumin, crushed red peppers, etc) & allow to simmer for 30-45 minutes all the while stirring on occasion to avoid scalding.If mix becomes to dry during the process, add small amounts of Salsa Verde or tomatillo salsa until desired consistency is reached (mixture should be moist, but not thin) Add about 1/4 of the cheese sauce to this mix after ample time has been given to allow these flavors to meld. Using either Whole Wheat or White Flour tortillas, spoon ample amounts of the mix onto center of the tortillas & roll up, placing in a pan (usu. 9"x13") that has been covered with a thin layer of chili sauce or red enchilada sauce. After pan has been filled, spread more of the red sauce over the top as well as the remainder of the cheese sauce. Bake @ 350 degrees F. for about 25-30 min. until bubbly. - from Leslie Yields about 12-14 enchiladas Vegan Mac & “Cheese” 8 oz. package of elbow macaroni ½ cup nutritional yeast (find in the bulk bins at any health food store) 3 tbsp. flour 4 tsp. cornstarch ½ tsp. salt ¼ tsp. garlic powder 1/8 tsp. black pepper 1 cup water 1 tbsp. olive oil 2 tsp. Dijon mustard Cook macaroni according to package directions. In another saucepan, stir together nutritional yeast, flour, cornstarch, salt, and garlic powder. Slowly add water and oil under well mixed. Stir constantly over medium heat until sauce becomes thick (kind of like a gravy). Finally, stir in mustard and turn off heat. When noodles are done, add sauce and voila. Better than real cheese! Tofu “Egg” Salad 1 lb. firm tofu, crumbled ½ cup soy mayonnaise (like Vegenaise or Nayonaise) 2 tbsp. chopped fresh parsley ¼ cup dill pickle relish 1 ½ tbsp. mustard 1 stalk green onion, chopped 1 stalk celery, diced 2 cloves garlic, minced 1 tsp. salt ¼ tsp. tumeric Crumble tofu in your hands until it looks a little like scrambled eggs. Stir in remaining ingredients and chill or serve right away. Makes 2-4 servings. Chickpea “Chicken” Patties with White Gravy Patties: 2 15 oz. cans chickpeas 1 ½ cups quick oats 2 clove garlic, minced salt and pepper to taste 2-3 tbsp. veggie oil Gravy: 1 cup unbleached white flour 5 1/3 cups water ½ tsp. cornstarch salt and pepper to taste For the patties: Drain the liquid from the chickpeas into a bowl and put it aside. In a food processor, blend the chickpeas with ½ cup reserved liquid. If it seems a little try, add more of the liquid a teaspoon at a time until it forms a thick paste. Place the puree in a bowl and stir in the remaining ingredients, except the oil. Mix well adding more water or oats as needed to ensure the puree can be formed into patties. Shape into eight patties and fry in oil until golden brown on each side. For the gravy: Stir together flour, soy sauce, and water over medium heat. As the mixture starts to bubble, turn the heat down a bit and add the cornstarch. Continue to stir until it reaches a gravy-like consistency. Add salt and black pepper to taste. Serve over fried chikpea “chicken patties.” Tofu Scrambled “Eggs” These veggies listed are just suggestions. Any veggie goes great with this! ½ medium onion, chopped 4 mushrooms, sliced 1 carrot, sliced thinly 1 pkg. firm tofu, crumbled 1-2 tsp. curry powder salt and pepper to taste ¼ cup salsa 2 stalks green onion 1-2 tsp. olive oil Fry the onions, mushrooms, and carrot in olive oil until tender. Crumble tofu with your hands into the skillet. Add curry power and salt and pepper. Saute for several minutes until moisture is absorbed. Add salsa and green onions and heat for about four more minutes. Delicious served with toast or on a flour tortilla for a breakfast burrito. No Feta Bruschetta 2 cups fresh tomatoes, chopped ½ cup fresh basil, chopped 1 red onion, minced 1/8 tsp. black pepper 4 cloves garlic Olive oil 1 French baguette, halved and sliced Preheat oven to 400 degrees. In a bowl, combine tomatoes, basil, onion, and pepper. In another bowl, mix together garlic with a couple tbsp. of olive oil. Spread the garlic oil on the slices and pop them in the oven on a baking sheet. Bake about seven minutes. Take the bread out of the oven and spoon the tomato mixture on each slice. Drizzle with a little extra olive oil. Great for parties! Bonnie's Yummy Vegetable Stew..a great one for winter-totally vegan! 1 medium onion, chopped 2 Tbsp Olive Oil 2 large carrots sliced 1-2 potatoes, cubed 1 small can sweet corn 2 large cans of tomato sauce - store brand is fine-its cheaper and tastes good. 1 small eggplant, cubed 1 small package slice mushrooms 3/4 cup marsala cooking wine 1 package of diced tofu. Sautee onions in olive oil until translucent. Add all ingredients except tofu, and simmer for about a half hour, stirring occasionally. Add in tofu and simmer about another half hour, stirring occasionally, until potatoes are tender. Great served with salad and bread. Zucchini Bread 1 1/2 cups all-purpose flour 3/4 cup granulated sugar 1 1/2 teaspoon ground cinnamon 1/2 teaspoon ground nutmeg 1/2 teaspoon baking soda 1/4 teaspoon salt 1 1/2 cups shredded zucchini 2 eggs or egg substitutes 3/4 cups canola oil 1/2 cup chopped walnuts Preheat oven to 325 degrees. Greece will spend the line mix flour, sugar, cinnamon, nutmeg, baking soda and salt together Set aside In separate bowl combine zucchini, a substitutes and of oil. A a mixture to flour and stir until flour is absorbed. Stir in nuts. Pour into prepared pan. Bake for one hour. Cool for 10 minutes, loosen sides with spatula, cool on baking rack. Shepherd's Pie 2 lbs. peeled potatoes 6 tbsp. margarine ( recommended Earth Balance Buttery Sticks) 2 tbsp. soy or rice milk 1 large onion chopped 2 large carrots 2 sticks celery 2 tbsp. soy sauce 6 Boca Burgers or equivalent ( original vegan style recommended ) 1 1/2 cups vegetable stock or water Salt and pepper to taste Pre-heat oven to 400 degrees Bake the burgers on low heat for 15 S Boil potatoes and mash sensible with 4 tbsp. of the margarine and the soy for rice milk, and set aside. Cube the Boca Burgers and add to vegetables. Melt the remaining margarine in a frying pan and saute the onions, celery and carrots. Add the soy sauce and vegetables stock, and simmer for 5 to 10 minutes, season to taste. Fill the bottom of the casserole dish and cover with potatoes. Bake for 30 minutes until the potatoes are nice and brown. Salsas To include more vegetables and fruits on your plate, reduce the size of your portion of meat and serve it with a delicious salsa. Tomato, Corn and Black Bean Salsa 1 cup seeded, finely chopped fresh tomatoes 1/2 cup black beans, rinsed and drained 1/2 cup frozen corn kernels, thawed 1/4 cup finely minced red onion 1/4 cup finely minced cilantro leaves 2 tsp. extra virgin olive oil 1-2 Tbsp. freshly squeezed lemon juice 1-2 tsp. hot pepper sauce or a few dashes of Tabasco (optional) Salt and freshly ground black pepper, to taste In medium bowl, combine all ingredients. Serve chilled or at room temperature. Makes 5 servings. Per serving: 63 calories, 2 g total fat (0 g saturated fat), 9 g carbohydrate, 2 g protein, 2 g dietary fiber, 138 mg sodium. Orange and Chive Salsa Serve this refreshing salsa with fish or poultry. 2 large oranges, peeled, pith removed, and cut into bite-sized pieces 1/4 cup minced red onion 1/2 cup diced green pepper 1/2 cup diced jicama 2 Tbsp. minced fresh chives 1-2 Tbsp. freshly squeezed lime juice Salt, to taste Pinch of cayenne pepper, optional In medium bowl, combine all ingredients. Makes 4 servings. Per serving: 35 calories, 0 g total fat (0 g saturated fat), 9 g carbohydrate, <1 g protein, 2 g dietary fiber, 2 mg sodium. Vegetables Since vegetables and fruit take center stage in the New American Plate, they should be served in exciting, innovative combinations. A salad full of surprises attracts a lot of interest, and vegetables and vegetable-based soups with herbs and spices become the focus of a meal. Pear Salad with Mint and Figs Add a bit of elegance to your next dinner party with this easily prepared salad. 2 Tbsp. extra virgin olive oil 1/2 Tbsp. balsamic vinegar 1/2 Tbsp. freshly squeezed lemon juice 1/2 tsp. honey 1/8 tsp. salt 1 small shallot, minced 1 small head Boston lettuce, washed and torn 1/4 cup chopped fresh mint 1 ripe Bosc pear, seeded, cored and quartered 8 dried figs, cut into 4 slices each Freshly ground black pepper, to taste In small bowl, whisk together oil, vinegar, lemon juice, honey and salt. Stir in shallot and set aside. To prepare salad, arrange lettuce on serving platter. Sprinkle mint over lettuce. Cut each pear quarter into 4 slices and arrange over mint. Sprinkle with dried figs. Stir dressing and pour over salad. Toss to coat. Serve garnished with freshly ground black pepper. Makes 4 servings. Per serving: 197 calories, 7 g total fat (<1 g saturated fat), 33 g carbohydrate, 2 g protein, 6 g dietary fiber, 78 mg sodium. Lemon Rosemary Zucchini Fresh herbs can make a big difference in flavor. Always choose fresh herbs when available. 1 Tbsp. extra virgin olive oil 1 medium yellow bell pepper, diced 2 tsp. finely minced fresh rosemary 2 cups chopped zucchini (2 medium) 1-3 tsp. freshly squeezed lemon juice, or to taste Salt and freshly ground black pepper, to taste In medium non-stick skillet, heat olive oil over medium heat. Add yellow pepper and rosemary and saute 2 minutes. Add zucchini and salt and pepper, to taste. Continue to saute for another 4 to 5 minutes or until zucchini is just tender. Remove from heat and stir in lemon juice. Makes 4 servings. Per serving: 46 calories, 3 g total fat (<1 g saturated fat), 4 g carbohydrate, 1 g protein, 1 g dietary fiber, 6 mg sodium. Broccoli with Orange Herb Dressing The colors of this dish are most vivid if it is served soon after preparation. Try this recipe with fresh green beans instead of broccoli, if desired. 2 cups broccoli florets 1/4 cup diced purple onion 1/4 cup diced yellow pepper 1/4 cup diced pimento peppers 1 Tbsp. extra virgin olive oil 1 Tbsp. frozen orange juice concentrate, thawed 1/2 Tbsp. rice vinegar 2 cloves minced garlic 1/2 Tbsp. minced fresh parsley 1/8 tsp. dried marjoram Salt and freshly ground black pepper, to taste Pinch of cayenne pepper Steam broccoli 2 to 3 minutes, or until bright green and just tender. Transfer to medium bowl. Add onion, yellow pepper, and pimento. In small bowl, whisk together olive oil, orange juice concentrate, rice vinegar, garlic, parsley, marjoram, salt, pepper and cayenne. Toss with broccoli. Serve at room temperature or cold. Makes 4 servings. Per serving: 57 calories, 4 g total fat (<1 g saturated fat), 6 g carbohydrate, 1 g protein, 1 g dietary fiber, 11 mg sodium. Roasted Roma Tomato Soup A great beginning to the New American Plate, this soup is unique with the enhanced flavor of roasted vegetables. Try this recipe without the added broth as a sauce for roasted or baked chicken or mild flavored fish. 6 Roma tomatoes, cut in half and seeded 1 large red bell pepper, cut in quarters and seeded 1 large yellow onion, peeled and cut in quarters 2 Tbsp. extra virgin olive oil 1/4 tsp. salt 2 large cloves garlic, minced 3 cups fat free, reduced sodium chicken broth 1 Tbsp. fresh oregano leaves 2 Tbsp. fresh basil leaves, slivered Salt and freshly ground black pepper, to taste 1/4 cup grated Parmesan or Parano cheese, garnish Preheat oven to 450 degrees. In large bowl, place tomatoes, red pepper and onion. In small bowl, whisk oil with salt and garlic. Pour over vegetables and toss to coat well. Place vegetables on baking sheet and roast in oven for 35-45 minutes until tender and lightly browned. In soup pot, combine roasted vegetables with chicken broth. Heat over medium-high heat until simmering. Add oregano and basil. Simmer 2 minutes more. In blender, carefully puree and return to soup pot. Season with salt and pepper, to taste. Pour into individual soup bowls and garnish with cheese. Serve. Makes 4 servings. Per serving: 105 calories, 7 g total fat (<1 g saturated fat), 10 g carbohydrate, 3 g protein, 2 g dietary fiber, 584 mg sodium. Grains Whole grains are an essential part of your diet and the New American Plate. Here are two recipes that complement the nutty flavor of rice or quinoa with other plant foods. These dishes offer both multiple health benefits and multiple layers of flavors. Brown Rice with Pineapple and Shiitake Mushrooms If desired, enhance the flavor of the pineapple by "caramelizing." In a nonstick pan over high heat, stir well-drained pineapple until slightly golden (about 5-10 minutes). 1/2 cup long grain brown rice or brown basmati rice 1 cup water 1 Tbsp. canola oil 1/2 medium red bell pepper, diced 8 Shiitake mushrooms, stems removed, and diced 1 cup chopped green onions 1/2 cup crushed canned pineapple, drained Bring water to a boil. Add brown rice, bring to boil again, then cover and reduce heat to low simmer. Cook rice for 45 minutes or until all water is absorbed. While rice is cooking, saute red pepper and shiitake mushrooms in canola oil for 3 minutes. Add green onion and pineapple. Continue to saute for 1 more minute. Using fork, add rice to vegetables in pan. Cook, breaking up rice and stirring, until well combined and hot. Serve immediately. Makes 4 servings. Per serving: 166 calories, 4 g total fat (<1 g saturated fat), 30 g carbohydrate, 3 g protein, 3 g dietary fiber, 12 mg sodium. Quinoa and Walnut Pilaf Like brown rice, kasha or bulgur, quinoa (keen-wa) is tasty and loaded with dietary fiber and nutrients. Quinoa is available in most supermarkets or health food stores and offers an impressive nutritional profile. 1 cup chopped yellow onion 1 medium carrot, diced 1 tsp. canola oil 1/2 cup quinoa, rinsed 1 cup reduced sodium vegetable broth 1/2 tsp. ground cumin 1/2-1 tsp. fine herbs 2 Tbsp. lightly toasted walnuts, finely chopped* Salt and freshly ground black pepper, to taste 2 Tbsp. minced fresh parsley, garnish In medium nonstick saucepan, saute onion and carrot in oil 3 minutes or until onions are translucent. Add quinoa, broth, cumin and herbs. Bring to boil, then reduce heat and simmer over low heat, covered, until broth is absorbed, about 20 minutes. Stir in walnuts and season to taste with salt and pepper. Garnish with parsley. *To lightly toast walnuts, place in small dry skillet over medium heat. Stir constantly for about 3 minutes until fragrant and lightly browned. Makes 4 servings. Per serving: 140 calories, 5 g total fat (<1 g saturated fat), 21 g carbohydrate, 5 g protein, 3 g dietary fiber, 266 mg sodium. One-Pot Meals These two one-pot meals contain the healthy proportion of 2/3 (or more) plant food to 1/3 (or less) animal protein. Served with whole grain bread and fruit, they make a perfect meal. Apricot Bar Cookies A favorite of kids and grown-ups of all ages, these bars make a simply prepared gift or potluck dessert. Canola oil cooking spray 1 cup quick-cooking rolled oats 1 cup whole wheat flour 1/3 cup packed brown sugar 1/2 tsp. cinnamon 1/4 tsp. salt 1/4 tsp. baking soda 1/3 cup canola oil 5 Tbsp. apple juice, divided 1/2 cup apricot jam, preferably fruit-sweetened 1 package (7 oz.) dried apricots, diced Preheat oven to 350 degrees. Spray 9 X 9-inch baking pan with cooking spray. In large bowl, mix together oats, flour, sugar, cinnamon, salt and baking soda until well combined. In small bowl, whisk oil and 3 tablespoons juice together and pour over oat mixture, blending well until moist and crumbly. Reserve 3/4 cup for topping. Press the remainder evenly into prepared pan. In small bowl, blend jam with remaining 2 tablespoons apple juice. Stir in dried apricots. Spread evenly over crust. Sprinkle reserved crumb mixture over apricots, lightly pressing down with fingers. Bake 35 min. or until golden. Cool in pan on wire rack. Cut into bars. Makes 16 bars. Per serving: 162 calories, 5 g total fat (<1 saturated fat), 28 g carbohydrate, 2 g protein, 2 g dietary fiber, 63 mg sodium. Fire Roasted Gazpacho 40 minutes / 4-5 servings 4 C Tomato juice, fresh 4 large Roma tomatoes, grilled (1 ½ C chopped) 2 / 3 C Filtered water or vegetable stock 2 / 3 C Cucumber, peeled, seeded & diced 2 / 3 C Corn, fresh or frozen ½ C Green bell pepper, diced 1 / 3 C Red onion, diced 3 Tbl Lime juice, fresh squeezed 3 Tbl Cilantro, minced 1 Tbl shoyu, or to taste 1 Tbl Basil, minced 1 ¼ tsp Cumin powder, toasted 1 tsp Garlic, minced 1 tsp Jalapeño pepper, seeded & minced, ½ tsp Chili powder, ½ tsp Hot sauce (optional) Pinch Cayenne pepper Sea salt, to taste Black pepper, ground to taste Loving preparation Place tomatoes and juice in blender and blend until smooth. Place in a large mixing bowl with remaining ingredients and mix well. Serve chilled, the colder the better. Goes great with Korn Bread (page 108 of cookbook). Variations Commercially-available Spicy Tomato Vegetable Juice may replace tomato juice, and canned fire roasted tomatoes may replace grilled tomatoes. For a Live Gazpacho, do not grill the tomatoes, roast the jalapeño pepper or toast the cumin powder and use freshly-juiced tomatoes Shanti Gabriel's Live Fettuccini Alfreda 40 minutes prep / 2 servings Ingredients Sauce 1 ¼ C Filtered water 1 C Macadamia nuts 1 Tbl Lemon juice, fresh squeezed 2 tsp shoyu 1½ tsp Garlic, minced ½ tsp Apple cider vinegar, raw 1 ½ tsp Nutritional yeast Pinch Cayenne pepper Sea salt, to taste Black pepper, ground to taste Pasta 1 ½ C Carrots, thinly julienned or grated 1 C Zucchini, thinly julienned or spiralized 1 C Gold bar squash, thinly julienned or spiralized 1 C Red bell pepper, thinly julienned 2 tsp Basil, chopped 2 tsp Italian Parsley, chopped Loving preparation 1. Combine all Sauce ingredients in a blender and blend until smooth. Combine all Pasta ingredients in a medium bowl and mix well. 2. Place pasta on two individual plates and top each one with ½ of the sauce. Garnish with chopped macadamia or pine nuts. The Good Shepherd's Pie 45 min prep / 1 hour 10 min cooking / 9" x 13" casserole, serves 6-8 Ingredients 10-12 medium Potatoes, ½" cubes (approx 12 C ) 2 lbs Tofu, extra firm, crumbled 1 C Coconut, rice or soy milk ¾ C Onion, diced ¾ C Carrots, ½" cubes ¾ C Peas ¾ C Corn, fresh or frozen ½ C Celery, sliced thin ½ C Red bell pepper, diced ½ C Mushrooms, sliced thin ¼ C Tahini 2 Tbl Olive oil 1 Tbl Garlic, minced 1 Tbl Basil, fresh, minced (1 ½ tsp dry) 1 Tbl Italian parsley, fresh, minced 4 tsp shoyu (optional) 2 tsp Barley malt syrup 1 ½ tsp Sea salt, or to taste, 1 tsp Thyme, fresh minced (½ tsp dry) 1 tsp Sage, fresh minced (½ tsp dry) ½ tsp Black pepper, ground to taste ½ tsp Crushed red pepper flakes ¼ tsp Cayenne pepper, or to taste Loving preparation 1. Preheat oven to 350°. Place potatoes in a large pot with filtered water. Bring to a boil and cook until potatoes are soft, approximately 15 minutes. Drain well, place in a large mixing bowl with coconut milk and mash well. Add salt and pepper to taste. Set aside. 2. While potatoes are cooking, place oil in a large sauté pan on medium high heat. Add onion and garlic, cook for 3 minutes, stirring frequently. Add carrots, celery, bell pepper and mushrooms, cook for 10 minutes, stirring frequently. Add water if necessary to prevent sticking. Add tofu and cook for 5 minutes, stirring frequently. Place in a large mixing bowl with remaining ingredients except potatoes and mix well. 3. Place tofu vegetable mixture in a well oiled 9" x 13" casserole dish. Top with mashed potatoes, using a spatula to create a smooth surface. Score pretty designs on top with a fork. Bake until slightly golden brown and completely cooked, approximately 25 minutes. Cool for 10-15 minutes. Serving suggestions : Serve with Mushroom Gravy and a dollop of non-dairy Sour Crème. Italian Florentine Soup Ingredients 7 minutes prep/20 minutes cook/ 9 ½ cups 1 medium onion, chopped small (1 ¼ cup) ½ cup celery, sliced thin 1 TBL garlic, minced 3 medium tomatoes, chopped small (2 cups) 5 cups filtered water 2 cups tomato juice 2 cups spinach or other green veggie, chopped small 3 TBL fresh herbs, minced (try basil, parsley or both) 1 TBL Italian spice mix or 1 tsp each of dried oregano and thyme) 2 tsp sea salt or to taste ½ tsp fresh ground pepper or to taste Loving preparation 1. Place all ingredients except herbs, spices and salt and pepper in a large pot and simmer over medium heat for 20 minutes. 2. Stir in remaining ingredients and enjoy. Variations : -Try adding 1 TBL of Fennel seeds, 2 TBL nutritional yeast and a pinch of crushed red pepper flakes. -You may replace the green veggies with vegetables of your choosing. -Replace tomato juice with another veggie juice or soy, nut, rice or coconut milk -Serve with Foccacia Bread JEN'S CONTEST WINNING BANANA BREAD 1/3 cup margarine (try Earth Balance, or anything without whey) Sift 1 3/4 cup whole wheat flour with: 2 tsp. baking powder 1/2 cup broken walnuts 1 cup mashed banana Mix well and put into a bread pan. Bake at 350 for one hour. ENJOY! STICK-TO-YOUR-RIBS-CHILI (Recipe taken from: "Vegan Vittles - Recipes Inspired by the Critters of Farm Sanctuary" by Joanne Stepaniak) 2 tsp olive oil 1 cup finely chopped onion 1/2 cup finely chopped celery 2 cloves garlic, minced or pressed 2 ripe, medium tomatoes, peeled, seeded and coarsely chopped 1 & 1/2 cups red kidney beans, pinto beans, or black beans 1 cup (8 oz) of tomato sauce 1 cup water 1/3 cup bulgar (medium ground) 2 Tbs tomato paste 1 Tbs chili powder 1/2 tsp dried oregano leaves 1/4 tsp ground black pepper 1/4 tsp ground cumin 1/8 tsp ground allspice or cinnamon pinch of cayenne pepper, to taste add salt, to taste Heat the oil in a 4 & 1/2 qt. pan. Add the onion celery and garlic. Reduce heat, and cook, stirring occasionally for 10-15 minutes. When onion is tender, stir in remaining ingredients *except salt* and bring mixture to a boil. Reduce the heat to low, cover the pan, and simmer for 20 minutes, stirring occasionally. Season the chili with salt. Serve hot. |
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