Add the lentils, remaining vegetable broth, diced tomatoes, and eggplant. Cover the pot and bring the mixture to a boil, keeping a close eye on it. Once it"s boiling, lower the heat to a simmer and cook for about 40 minutes, until the lentils are tender and the eggplant is soft. Mix in the agave. Taste for salt and seasoning.
Let the chili sit for 10 minutes or so for maximum flavor. Serve garnished with cilantro, if you like.
NUTRITION TIP NUTRITION TIP Lentils are an amazingly nutritious Lentils are an amazingly nutritious little bean. So much so that those vegetarian cookbooks from the "70s seem to be all lentil dishes! Well, we"re not afraid to bring this nutritional rock star into the twenty-first century. They are high in protein, iron, and fiber-all important nutrients for vegans and those who love them. One-half cup cooked lentils has 9 grams of protein, 3.2 grams of iron, 179 micrograms of folate, and 8 grams of fiber. They"re also incredibly affordable-that half cup would cost you around twenty-five cents. Next time someone tells you that veganism is expensive, you answer, "Lentils." little bean. So much so that those vegetarian cookbooks from the "70s seem to be all lentil dishes! Well, we"re not afraid to bring this nutritional rock star into the twenty-first century. They are high in protein, iron, and fiber-all important nutrients for vegans and those who love them. One-half cup cooked lentils has 9 grams of protein, 3.2 grams of iron, 179 micrograms of folate, and 8 grams of fiber. They"re also incredibly affordable-that half cup would cost you around twenty-five cents. Next time someone tells you that veganism is expensive, you answer, "Lentils."
Fresh Corn & Scallion Corn Bread SERVES 8 * ACTIVE TIME: 15 MINUTES * TOTAL TIME: 45 MINUTES [image]
(CAN BE MADE SOY FREE IF USING NONSOY MILK).
PER SERVING PER SERVING ( RECIPE): ( RECIPE): Calories: 160 Calories from fat: 40 Total fat: 4.5 g Saturated fat: 0 g Trans fat: 0 g Fiber: 3 g Protein: 4 g Cholesterol: 0 mg Sodium: 80 mg Vitamin A: 0% Vitamin C: 4% Calcium: 4% Iron: 8% Corn bread! The perfect accompaniment to chili. I like to cut the squares in half diagonally to form cute triangles that garnish the chili. Just because it"s healthy doesn"t mean it can"t be adorable. Fresh corn gives this a lot of great texture and scallion makes it something to savor. Hopefully that means smaller pieces will make you satisfied, but it might mean that a loved one will have to lock up the leftovers in a safe to keep you from it.
1 cup unsweetened almond milk, or your preferred 1 cup unsweetened almond milk, or your preferred nondairy milk 1 teaspoon apple cider vinegar 1 cup cornmeal cup whole wheat pastry flour or all-purpose flour 1 teaspoon baking powder teaspoon salt 2 tablespoons canola oil 2 tablespoons agave syrup or pure maple syrup 1 cup fresh or frozen corn kernels (thaw first if frozen) cup finely chopped scallions Preheat the oven to 350F and lightly spray an 8-inch square metal baking pan with nonstick cooking spray.
In a measuring cup, wisk together the almond milk and the vinegar, and set aside to curdle.
In a large bowl, sift together the cornmeal, flour, baking powder, and salt. Create a well in the center and add the almond milk, agave, and oil. Mix just until combined. Fold in the corn and scallions.
Pour the batter into the prepared baking pan and bake for 28 to 32 minutes, until a toothpick inserted into the center comes out clean. Slice into squares and serve warm or store in an airtight container.
Quinoa, White Bean, & Kale Stew SERVES 8 *ACTIVE TIME: 20 MINUTES * TOTAL TIME: 40 MINUTES [image]
PER SERVING ( RECIPE): ( RECIPE): Calories: 300 Calories from fat: 25 Total fat: 2.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 56 g Fiber: 9 g Sugars: 6 g Protein: 14 g Cholesterol: 0 mg Sodium: 890 mg Vitamin A: 210% Vitamin C: 150% Calcium: 20% Iron: 30% This is one of my winter staples, especially if I"m having a busy week, have no one to impress, and don"t want to use a million dishes (big ups to the disherwasherless!). You get your beans, greens, and grains all in one pot; in this case I use white beans, kale, and quinoa. You also get about eight servings out of it, so you can either freeze it or keep it in the fridge for four days or so, having it for lunch or dinner or ... stew for breakfast? Why not!
It"s really versatile, so make up your own spice blend, use different beans and grains (although cooking time may vary for the grain), and, you know, just do whatever you want-this stew is your canvas. Prep the herb blend before proceeding with the recipe; that way you just dump everything in at the same time without much fuss.
HERB BLEND: HERB BLEND: teaspoon fennel seeds, crushed (see tip about crushing teaspoon fennel seeds, crushed (see tip about crushing fennel seeds, page 248) 1 teaspoon dried marjoram 1 teaspoon dried thyme teaspoon dried rosemary Freshly ground black pepper EVERYTHING ELSE: 1 teaspoon olive oil 1 teaspoon olive oil 2 cups thinly sliced leeks (white and green parts, about one average-size leek) 1 teaspoon salt 4 cloves garlic, minced 1 large carrot, peeled, cut into medium dice 1 large parsnip, peeled, cut into medium dice 8 cups vegetable broth 1 pounds Yukon Gold potatoes, cut into medium dice 1 cup dried quinoa 1 (15-ounce) can white beans, drained and rinsed 1 bunch kale (about a pound), coa.r.s.e stems removed, torn into bite-size pieces First, prepare the herb blend by stirring all its ingredients together in a small bowl.
Preheat a 4-quart pot over medium-high heat. Saute the leeks and garlic in oil with the salt for about 3 minutes, or however long it takes you to prep your carrot and parsnip. Add the carrot and parsnip, along with the herb blend, turn up the heat to high, and saute for a few seconds.
Add the vegetable broth, potatoes, and quinoa. Cover and bring to a boil. Once boiling, lower the heat to medium and cook for 15 minutes, until the potatoes and quinoa are tender. Add the kale and beans, and cook, stirring frequently, until the kale is wilted. Cover and simmer over low heat for 5 more minutes. Taste for salt.
When you serve this stew you may want to add a little lemon juice or a splash of balsamic vinegar or hot sauce-whatever your thing is. Or you may not!
Portobello Pepper Steak Stew SERVES 4 *ACTIVE TIME: 30 MINUTES *TOTAL TIME: 30 MINUTES [image]
PER SERVING ( RECIPE): ( RECIPE):.
Calories: 190 Calories from fat: 35 Total fat: 4 g Saturated fat: 0.5 g Trans fat: 0 g Total carb: 19 g Fiber: 3 g Sugars: 6 g Protein: 15 g Cholesterol: 0 mg Sodium: 740 mg Vitamin A: 20% Vitamin C: 110% Calcium: 6% Iron: 15% Cooking bell peppers "til they"re slightly blackened brings them to new flavor heights. That plus red pepper flakes and black pepper makes for a really peppery and yummy stew that comes together quickly, right in your skillet. A hint of fennel seed adds a lot of interest without being overwhelming.
Portobello and seitan form a tag team of meatiness that makes this stew the perfect meal for a Super Bowl party or a particularly rough night of extreme knitting. Serve over a baked potato, or on a whole wheat roll for a sloppy sandwich. Or, for a neater sandwich, try a whole wheat pita. To get this together in 30 minutes, prep the onions and pepper while the seitan is cooking, and prep the mushrooms while the onion and peppers are cooking.
2 teaspoons olive oil 2 teaspoons olive oil 2 cups seitan, sliced thinly 1 red onion, sliced into -inch half-moons 1 red bell pepper, seeded and sliced in -inch strips 1 green bell pepper, seeded and sliced in -inch strips A big pinch of salt 2 portobello caps, sliced into -inch strips 3 cloves garlic, minced teaspoon fennel seeds, crushed (see tip) 1 teaspoon dried thyme teaspoon salt teaspoon red pepper flakes Several pinches of freshly ground black pepper cup dry red wine 2 cups vegetable broth 3 tablespoons all-purpose flour Preheat a large, heavy-bottomed (preferably cast-iron) skillet over medium-high heat. Saute the seitan in 1 teaspoon of the oil for about 5 minutes, until browned. Remove the seitan from the pan and set aside.
Saute the onions and peppers and a pinch of the salt in the remaining oil until the peppers are slightly blackened, about 10 minutes. Add the mushrooms, garlic, fennel seeds, thyme, remaining salt, red pepper flakes, and black pepper, and saute for 3 more minutes, until the mushrooms have released their moisture.
TIP TIP In this recipe you"re going to make what"s technically called a "slurry," which means you"ll be dissolving starch (flour, in this case) in liquid (broth, in this case) to use as a thickener in the stew. To get the flour dissolved quickly, pour cup of the broth in a measuring cup, then stir in the flour. When it"s thick and dissolved, stir in the remaining broth. In this recipe you"re going to make what"s technically called a "slurry," which means you"ll be dissolving starch (flour, in this case) in liquid (broth, in this case) to use as a thickener in the stew. To get the flour dissolved quickly, pour cup of the broth in a measuring cup, then stir in the flour. When it"s thick and dissolved, stir in the remaining broth.
Add the red wine and bring to a boil over higher heat. The liquid should reduce in about 3 minutes.
In a measuring cup, mix the flour into the broth to dissolve into a slurry (see tip). Lower the heat a bit and add the slurry to the pan. Mix well and let thicken for a minute. Add the seitan back to the pan and let the stew thicken further; in about 5 minutes it should be slightly thickened but smooth and luscious.
Taste for salt and seasoning and serve.
TIP TIP You don"t need any fancy equipment to crush fennel. Sure, if you"re an old hand at a mortar and pestle, then go ahead and use it. But for the rest of us, unlike many rounder seeds, fennel seed doesn"t mind sitting still on a cutting board and being chopped up by a chef"s knife. Carefully rock your knife back and forth over the fennel until no whole seeds are left. You don"t need any fancy equipment to crush fennel. Sure, if you"re an old hand at a mortar and pestle, then go ahead and use it. But for the rest of us, unlike many rounder seeds, fennel seed doesn"t mind sitting still on a cutting board and being chopped up by a chef"s knife. Carefully rock your knife back and forth over the fennel until no whole seeds are left. TIP TIP To get beautiful strips of bell peppers, slice them from stem to bottom. Tear out the seeds and any large pieces of the white membrane inside of the pepper. Turn them face down and slice widthwise for perfect curved strips. To get beautiful strips of bell peppers, slice them from stem to bottom. Tear out the seeds and any large pieces of the white membrane inside of the pepper. Turn them face down and slice widthwise for perfect curved strips.
Moroccan Chickpeas & Zucchini SERVES 6 *ACTIVE TIME: 15 MINUTES *TOTAL TIME: 1 HOUR [image]
PER SERVING ( RECIPE): ( RECIPE): Calories: 230 Calories from fat: 25 Total fat: 2.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 45 g Fiber: 10 g Sugars: 16 g Protein: 10 g Cholesterol: 0 mg Sodium: 1,010mg Vitamin A: 110% Vitamin C: 80% Calcium: 15% Iron: 20% A fragrant, brothy, and soul-satisfying dish, with aromatic hints of c.u.min and cinnamon, this is a pantry staple for me. It cooks for about 45 minutes, but it"s really super simple with minimal prep or fussiness. The zucchini and carrots become tender and velvety, and the slow-cooked chickpeas turn soft and comforting. Fresh mint is optional, only because this dish becomes more pantry friendly without it, but it does provide another level of flavor. Serve with whole wheat couscous, which is not gluten free. fragrant, brothy, and soul-satisfying dish, with aromatic hints of c.u.min and cinnamon, this is a pantry staple for me. It cooks for about 45 minutes, but it"s really super simple with minimal prep or fussiness. The zucchini and carrots become tender and velvety, and the slow-cooked chickpeas turn soft and comforting. Fresh mint is optional, only because this dish becomes more pantry friendly without it, but it does provide another level of flavor. Serve with whole wheat couscous, which is not gluten free.
1 teaspoon olive oil 1 teaspoon olive oil 1 smallish yellow onion, sliced thinly 4 cloves garlic, minced 1 tablespoon minced fresh ginger teaspoon red pepper flakes 2 bay leaves 1 teaspoon ground c.u.min 1 teaspoon ground coriander A generous pinch of ground cinnamon teaspoon salt 2 cups vegetable broth 1 cup baby carrots 2 zucchini, sliced into -inch-thick half-moons 1 (24-ounce) can whole tomatoes 1 (25-ounce) can chickpeas, drained and rinsed 3 tablespoons chopped fresh mint, plus a little extra for garnish Preheat a 4-quart pot over medium-high heat. Saute the onions in the oil until translucent, about 4 minutes. Use a little nonstick cooking spray or broth if needed. Add the garlic, ginger, and red pepper flakes, and saute for another minute.
Add the remaining spices and salt, and saute for about 30 seconds. Deglaze the pot with the veggie broth and mix in the carrots. Cover the pot and bring it to a boil. Once boiling, lower the heat to a simmer and cook for about 10 minutes. Add the zucchini. Break up the tomatoes with your fingers and add them to the pot, including the juice. Mix in the chickpeas.
NOTE NOTE This recipe calls for a 25-ounce can of garbanzo beans. I usually use 16-ounces, so just pointing that out. Two 16-ounce cans would be good, too! This recipe calls for a 25-ounce can of garbanzo beans. I usually use 16-ounces, so just pointing that out. Two 16-ounce cans would be good, too!
Cover the potand bring to a slow boil. Cook for about 15 minutes. Then adjust the lid so that there"s some room for steam to escape. Cook for another 15 minutes; the liquid should reduce a bit, but not too much. Add the mint, if using, and let sit for about 10 minutes to let the flavors meld. Remove the bay leaves and taste for salt.
Serve with couscous, and garnish with mint.
Veggie Potpie Stew SERVES 6 * ACTIVE TIME: 20 MINUTES * TOTAL TIME: 1 HOUR [image]
PER SERVING ( RECIPE): ( RECIPE): Calories: 230 Calories from fat: 10 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 45 g Fiber: 8 g Sugars: 7 g Protein: 10 g Cholesterol : 0 mg Sodium: 530 mg Vitamin A: 130% Vitamin C: 25% Calcium: 6% Iron: 15% The mingling of fresh thyme, carrots, and potatoes is pure comfort to me. Well, this recipe gives you permission to enjoy these timeless flavors without going through the trouble of preparing a whole potpie. Prepare the filling and enjoy it over Caulipots Caulipots (page 54) or with sweet potato biscuits. (page 54) or with sweet potato biscuits.
I usually make potpie with a roux base, which is basically flour toasted in a lot of oil or margarine. Instead, to make the gravy thick and satisfying (and lower in calories), I use a handful of yellow split peas. They up the nutrition profile considerably as well as add even more mouthwatering flavor to this stew. The stew thickens even more as it cools, so you"ll need to add more water when you reheat.
1 teaspoon olive oil 1 teaspoon olive oil 1 small onion, cut into medium dice pound cremini mushrooms, sliced 3 cloves garlic, minced 1 teaspoons dried sage teaspoon salt Several pinches of freshly ground black pepper cup yellow split peas 3 cups vegetable broth 1 pounds russet potatoes, peeled and cut into 4-inch chunks pound carrots, peeled and cut into -inch chunks 2 heaping tablespoons fresh thyme 1 cup water cup all-purpose flour cup frozen peas TIP TIP Use a strong broth for this. Some sort of unchicken broth would work best! Use a strong broth for this. Some sort of unchicken broth would work best!
Preheat a 4-quart pot over medium-high heat. Saute the onions in the oil until translucent, about 4 minutes. Add the mushrooms, garlic, sage, salt, and black pepper and saute for 3 more minutes, until the mushrooms have released their moisture.
Add the split peas and vegetable broth, cover the pot, and bring to a boil. Let boil for about 5 minutes, then add the potatoes and carrots. Lower the heat just a bit to a simmer and cook for 25 to 30 more minutes, or until the split peas are tender and the potatoes and carrots are cooked. Stir the stew occasionally to make sure it doesn"t burn or stick to the bottom.
In a measuring cup, mix the flour into the water to dissolve into a slurry (see tip, page 248). Add the thyme, slurry, and frozen peas to the pan. Cook, uncovered, for about 10 more minutes, stirring often. The stew should thicken and become more and more delicious.
Taste for salt and seasoning. Serve garnished with more fresh thyme.
TIP TIP There"s a great sandwich place in NYC called S"nice, and they serve a potpie wrap. It"s just what it sounds like, potpie filling in a flour wrap, and it is faboo. Try it by letting the stew cool to a manageable temperature, then wrapping a cupful up like a burrito. There"s a great sandwich place in NYC called S"nice, and they serve a potpie wrap. It"s just what it sounds like, potpie filling in a flour wrap, and it is faboo. Try it by letting the stew cool to a manageable temperature, then wrapping a cupful up like a burrito. NUTRITION TIP NUTRITION TIP The Pea Word: The Pea Word: Split peas are super-duper high in protein-the half cup in this recipe adds 24 grams. Thirty percent of the calories in this recipe are from protein. Split peas are super-duper high in protein-the half cup in this recipe adds 24 grams. Thirty percent of the calories in this recipe are from protein. TIP TIP For an even creamier potpie, or if your split peas are a bit old, soak the split peas in water the night before cooking. If you prefer more texture in your split peas, then don"t worry about it. For an even creamier potpie, or if your split peas are a bit old, soak the split peas in water the night before cooking. If you prefer more texture in your split peas, then don"t worry about it.
Sweet Potato Drop Biscuits MAKES 10 BISCUITS * ACTIVE TIME : 15 MINUTES * TOTAL TIME : 45 MINUTES [image]
PER SERVING (1 BISCUIT): (1 BISCUIT):.
Calories: 100 Calories from fat: 40 Total fat: 4.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 15 g Fiber: 2 g Sugars: 3 g Protein: 2 g Cholesterol: 0 mg Sodium: 125 mg Vitamin A: 80% Vitamin C: 6% Calcium: 6% Iron: 4% These biscuits go perfectly with the Veggie Potpie Stew Veggie Potpie Stew (page 251), or anywhere a biscuit would go. Sweet potatoes not only give the biscuits a hint of sweet flavor and a pretty hue, but they also stand in for the copious amounts of shortening usually found in biscuits. (page 251), or anywhere a biscuit would go. Sweet potatoes not only give the biscuits a hint of sweet flavor and a pretty hue, but they also stand in for the copious amounts of shortening usually found in biscuits.
1 cup mashed cooked sweet potatoes 1 cup mashed cooked sweet potatoes 3 tablespoons canola oil 1 tablespoon pure maple syrup 1 teaspoon apple cider vinegar teaspoon salt 1 cup all-purpose or whole wheat pastry flour, or a mix of both 2 teaspoons baking powder 1 teaspoon ground nutmeg 2 to 3 tablespoons cold water Preheat the oven to 400F and cover a baking sheet with parchment paper.
In a medium-size bowl, mix together the mashed sweet potatoes, oil, maple syrup, apple cider vinegar, and salt. Use a sifter to sift in the flour, baking powder, and nutmeg.
Fold the flour into the sweet potato mixture with a wooden spoon until the dry ingredients are moistened and crumbly; be careful not to over-mix. Add 2 tablespoons water and lightly knead five or six times until the dough holds together, adding the extra water if needed. Don"t knead too much or it will toughen the biscuits.
TIP TIP To make mashed sweet potatoes, preheat the oven to 400F. Place the sweet potatoes in the oven and bake until done. I think it takes pound to make 1 cup of mashed sweet potatoes. What I would do is bake a few for dinner the night before and then reserve the extras to make these biscuits within one or two nights. To make mashed sweet potatoes, preheat the oven to 400F. Place the sweet potatoes in the oven and bake until done. I think it takes pound to make 1 cup of mashed sweet potatoes. What I would do is bake a few for dinner the night before and then reserve the extras to make these biscuits within one or two nights.
Drop the dough in golf ball-size pieces onto the prepared baking sheet. Bake for 12 to 15 minutes, or until the tops are lightly browned and firm to the touch.
Smoky Tempeh & Greens Stew SERVES 6 * ACTIVE TIME : 15 MINUTES * TOTAL TIME : ABOUT 45 MINUTES [image]
PER SERVING ( RECIPE): ( RECIPE): Calories: 220 Calories from fat: 40 Total fat: 4 g Saturated fat: 0.5 g Trans fat: 0 g Total carb: 36 g Fiber: 10 g Sugars: 6 g Protein: 13 g Cholesterol: 0 mg Sodium: 820 mg Vitamin A: 280% Vitamin C: 140% Calcium: 20% Iron: 25% A filling, stick-to-your-ribs tomato stew with succulent bites of tempeh and earthy greens. The smokiness comes from smoked paprika, which is readily available in the spice section of most supermarkets these days. It"s a fabulous spice to have in your a.r.s.enal because it adds tons of flavor without adding any fat or sugar. This recipe is a wonderful showcase for building flavor and texture instead of just pouring in the oil. filling, stick-to-your-ribs tomato stew with succulent bites of tempeh and earthy greens. The smokiness comes from smoked paprika, which is readily available in the spice section of most supermarkets these days. It"s a fabulous spice to have in your a.r.s.enal because it adds tons of flavor without adding any fat or sugar. This recipe is a wonderful showcase for building flavor and texture instead of just pouring in the oil.
Eat this stew straight up or ladled over basmati rice. Chop all your veggies while the tempeh is cooking and you"ll have this stew going in no time.
2 teaspoons oil 2 teaspoons oil 8 ounces tempeh, torn into bite-size pieces 1 medium-size yellow onion, diced finely 2 bay leaves 2 teaspoons dried thyme Freshly ground black pepper 1 cup baby carrots, sliced in half lengthwise 1 bunch (about a pound) kale, chard, or other leafy greens, stems chopped separately (see tip about stems) and leaves chopped roughly 4 cloves garlic, minced cup dry red wine or water 1 teaspoons salt 1 (28-ounce) can crushed tomatoes 1 cup vegetable broth 4 teaspoons smoked paprika 1 cup frozen baby lima beans Preheat a 5- to 6-quart, heavy-bottomed pot (see tip) over medium-high heat. Saute the tempeh in 1 teaspoon of the oil for about 10 minutes, until lightly browned. Remove the tempeh from the pot and set aside.
In the same pot, saute the onion, bay leaves, thyme, and several pinches of pepper in the remaining teaspoon of oil for about 3 minutes. Add the carrots and the stems from the greens. Partially cover and cook for about 10 minutes, stirring often, to soften the carrots.
Add the garlic and saute for about a minute. Deglaze the pan with red wine. Mix in the salt, crushed tomatoes, water, and paprika. Cover and bring to a simmer. Add the greens, cover, and cook for about 10 minutes, stirring often, until the greens are completely cooked down. Add the lima beans and return the tempeh to the pot, then turn off the heat. Taste and adjust for salt and seasonings.
Let the stew sit for 10 minutes, uncovered, until the lima beans are heated through. Remove the bay leaves and serve.
TIP TIP I like to use a wide 5- or 6-quart pot for this dish. When you"re sauteing tempeh in the minimum amount of oil, the more surface area, the better. If you don"t have such a big pot, it"s best to use a skillet and then proceed with the rest of the recipe in your smaller 4-quart pot. I like to use a wide 5- or 6-quart pot for this dish. When you"re sauteing tempeh in the minimum amount of oil, the more surface area, the better. If you don"t have such a big pot, it"s best to use a skillet and then proceed with the rest of the recipe in your smaller 4-quart pot. NOTE NOTE If you don"t like or don"t have tempeh, use a 75-ounce can of white beans instead. This will also shave 10 minutes off your cooking time, and save you a teaspoon of oil. Add the beans at the end along with the lima beans. If you don"t like or don"t have tempeh, use a 75-ounce can of white beans instead. This will also shave 10 minutes off your cooking time, and save you a teaspoon of oil. Add the beans at the end along with the lima beans. TIP TIP You can and should use the stems from the greens in stews. They add great texture and bulk, not to mention that fiber we all love so much. just chop them thinly and add them when you add the carrots. You can and should use the stems from the greens in stews. They add great texture and bulk, not to mention that fiber we all love so much. just chop them thinly and add them when you add the carrots.
Kidney bean & b.u.t.ternut Jamba Stew SERVES 4 * ACTIVE TIME: 20 MINUTES * TOTAL TIME: 40 MINUTES [image]
PER SERVING ( RECIPE): ( RECIPE):.
Calories: 370 Calories from fat: 20 Total fat: 2 g Saturated fat: 0 g Trans fat: 0 g Total carb: 77 g Fiber: 17 g Sugars: 14 g Protein: 17 g Cholesterol: 0 mg Sodium: 1,170 mg Vitamin A: 380% Vitamin C: 140% Calcium: 25% Iron: 45% This stew is inspired by jambalaya, only it"s a whole lot more saucy. When I think kidney beans, I think, "This is a bean"s bean." Big, meaty, and substantial, it demands to be front and center, not mashed or pureed.
The slight sweetness of b.u.t.ternut squash is a natural partner in this spicy stew with its Creole seasonings. I use white basmati here because of its shorter cooking time. If you"d like to use brown, then add the squash about 20 minutes after you add the rice and tack on about 20 more minutes" cooking time. Everything can come together quickly if you prep the squash while the onion and other veggies are sauteing. (See b.u.t.ternut squash tip, page 80.) 1 teaspoon olive oil 1 teaspoon olive oil 1 smallish yellow onion, diced small 1 green bell pepper, seeded and diced small 2 ribs celery, sliced thinly 4 cloves garlic, minced 2 bay leaves 2 teaspoons paprika teaspoon cayenne 1 teaspoon dried thyme 1 teaspoon dried oregano 1 teaspoon salt 2 cups vegetable broth 1 (28-ounce) can whole tomatoes 1 pounds b.u.t.ternut squash, cut into 4-inch chunks cup white basmati rice 1 (15-ounce) can kidney beans, drained and rinsed Preheat a 4-quart pot over medium-high heat. Saute the onion, pepper, celery, and garlic in the oil with a pinch of salt for about 7 minutes. Use a little nonstick cooking spray or broth if things are sticking.
Add the bay leaves, spices, herbs, and remaining salt, and saute for about 30 seconds. Add the veggie broth and tomatoes. Use a potato masher to mash up the tomatoes. Add the b.u.t.ternut squash, rice, and kidney beans. Cover the pot and bring to a boil. Once boiling, lower the heat to a simmer and cook the stew for about 20 minutes, until the b.u.t.ternut squash is tender and the rice is cooked.
Remove the bay leaves, taste for salt, and serve.
NUTRITION TIP NUTRITION TIP Squash and its relatives are magnificent holders of nutrients. They can be stored long after harvest without losing significant amounts, which is a requirement for those in colder climates who are trying to eat local and are limiting fruits and vegetables shipped from afar. Squash and its relatives are magnificent holders of nutrients. They can be stored long after harvest without losing significant amounts, which is a requirement for those in colder climates who are trying to eat local and are limiting fruits and vegetables shipped from afar.
Irish Stew with Potatoes & Seitan SERVES 4 * ACTIVE TIME: 15 MINUTES * TOTAL TIME: 45 MINUTES [image]
PER SERVING ( RECIPE): ( RECIPE):.
Calories: 320 Calories from fat: 35 Total fat: 4 g Saturated fat: 0.5 g Trans fat: 0 g Total carb: 49 g Fiber: 7 g Sugars: 8 g Protein: 18 g Cholesterol: 0 mg Sodium: 1030 mg Vitamin A: 190% Vitamin C: 70% Calcium: 10% Iron: 20% Dear Ireland: I know you eat more than beer and potatoes! Love, Isa. That said ... I love cooking with beer and potatoes and I imagine myself in the pub from The Wicker Man The Wicker Man whenever I eat a bowlful. The original, of course, not the Nicholas Cage remake. Beer adds great depth of flavor, and a splash of lemon juice at the end brightens everything up. Serve with a hunk of good bread. Like the whenever I eat a bowlful. The original, of course, not the Nicholas Cage remake. Beer adds great depth of flavor, and a splash of lemon juice at the end brightens everything up. Serve with a hunk of good bread. Like the Portobello Pepper Steak Stew Portobello Pepper Steak Stew (page 247), this comes together right in your skillet. It requires a lid, but if you don"t have a large lid just use a cookie sheet to cover the pan. (page 247), this comes together right in your skillet. It requires a lid, but if you don"t have a large lid just use a cookie sheet to cover the pan.
2 teaspoons olive oil 2 teaspoons olive oil 2 cups seitan, sliced thinly 1 small onion, quartered and sliced thinly teaspoon salt 3 cloves garlic, minced Freshly ground black pepper 1 teaspoon dried thyme 2 bay leaves 1 cup good beer, preferably ale 1 pounds Yukon Gold potatoes (2 average-size), cut into -inch chunks pound carrots, sliced diagonally into pieces -inch thick 3 cups broth 1 tablespoon tomato paste 3 tablespoons all-purpose flour pound green beans, ends trimmed, cut into inch-long pieces (1 cup) 2 tablespoons freshly squeezed lemon juice Preheat a large, heavy-bottomed (preferably cast-iron) skillet over medium-high heat. Saute the seitan in 1 teaspoon of the oil for about 5 minutes, until browned. This is a good time to prep everything else. Remove the seitan from the pan and set aside.
In the same pan, saute the onions and a pinch of the salt in the remaining oil until translucent, 4 to 7 minutes. Add the garlic, pepper, thyme, and bay leaves, and saute for about a minute, until the garlic is fragrant.
Add the beer and remaining salt and turn up the heat to bring to a boil. The liquid should reduce in about 3 minutes.
Add the potatoes and carrots along with 2 cups of the vegetable broth. Cover and bring to a boil. Once boiling, add the green beans and lower the heat to bring to a simmer. Simmer for about 15 minutes, or until the potatoes are fork tender. Mix in the tomato paste.
In a measuring cup, mix the flour into the remaining broth to dissolve into a slurry (see tip, page 248). Lower the heat a bit and add the slurry to the pan. Mix well and let thicken for a minute. Add the seitan back to the pan along with the lemon juice and let thicken further; in about 5 minutes it should be perfectly thick but still smooth. Taste for salt and seasonings, and serve!
Eggplant Provencal SERVES 6 * ACTIVE TIME: 20 MINUTES * TOTAL TIME: 40 MINUTES [image]
PER SERVING ( RECIPE): ( RECIPE): Calories: 240 Calories from fat: 20 Total fat: 2.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 44 g Fiber: 10 g Sugars: 8 g Protein: 9 g Cholesterol: 0 mg Sodium: 750 mg Vitamin A: 130% Vitamin C: 50% Calcium: 8% Iron: 20% Of all the styles of cooking, the one most foreign to me is French. I"ve heard that a vegan can eat extraordinarily well in France, and I"m not surprised, but if you thumb through a French cookbook you will mostly see recipes that require pounds of b.u.t.ter, pints of cream, and other unspeakable horrors. So I"d always shied away from it. But I recently got a cookbook of Provencal cooking, referring to the Provence area of France, and the recipes were instantly appealing. Olives, fennel, tomato... it"s a vegan"s dream! Swap out some of those meats for lentils and super meaty eggplant and you"ve got yourself a winner of a stew. Serve over rice or with a big hunk of bread.
1 teaspoon olive oil 1 teaspoon olive oil 1 small onion, sliced thinly 1 baseball-size fennel bulb, sliced thinly 3 cloves garlic, minced A pinch of salt Freshly ground black pepper 2 bay leaves 1 pounds eggplant, cut into -inch chunks 1 pounds Yukon Gold potatoes, cut into -inch chunks (2 average-size potatoes) pound carrots, sliced diagonally into -inch-thick pieces cup dried red lentils 2 teaspoons dried thyme 1 teaspoon dried marjoram cup dry red wine 2 cups vegetable broth cup finely chopped kalamata olives 1 (6-ounce) can tomato sauce Preheat a 4-quart pot over medium-high heat. Saute the onion, fennel, and garlic in the oil with a pinch of salt, for about minutes. Use a little nonstick cooking spray or water if things are sticking.
Add the remaining salt, pepper, and bay leaves, and saute for about 30 seconds. Mix in the eggplant, potatoes, carrots, red lentils, thyme, and marjoram. Add the wine and veggie broth. The liquid should just about cover everything, but it"s okay if some vegetables are poking out; they will cook down.
Cover and bring to a boil, then lower to a simmer. Cook for about 20 minutes, until the potatoes are fork tender and the eggplant is mostly broken down. The lentils should be soft as well, but depending on your lentils it may take 10 or so more minutes.
Mix in the olives and tomato sauce and cook for 5 more minutes to get the flavors melded.
Remove the bay leaves, taste for salt, and serve.
Surefire Seitan MAKES 1 POUND; SERVES 4 * ACTIVE TIME: 10 MINUTES * TOTAL TIME: 1 HOUR [image]
PER SERVING ( RECIPE) ( RECIPE).
Calories: 150 Calories from fat: 30 Total fat: 3 g Saturated fat: 0 g Trans fat: 0 g Total carb: 8 g Fiber: <1 g="" sugars:=""><1 g="" protein:="" 23="" g="" cholesterol:="" 0="" mg="" sodium:="" 220="" mg="" vitamin="" a:="" 0%="" vitamin="" c:="" 4%="" calcium:="" 4%="" iron:="" 10%="" seitan="" can="" get="" pretty="" expensive,="" even="" in="" small="" quant.i.ties.="" simmering="" your="" own="" seitan="" from="" vital="" wheat="" gluten="" flour="" is="" not="" only="" more="" cost="" effective,="" but="" it"s="" more="" delicious="" effective,="" too!="" and="" it="" really="" isn"t="" very="" hard.="" if="" you"ve="" ever="" mixed="" up="" any="" dough,="" seitan-making="" isn"t="" any="" different.="" it"s="" just="" a="" small="" matter="" of="" a="" little="" kneading="" and="" then="" plop-ping="" into="" a="" simmering="" broth.="" so="" make="" the="" initial="" investment="" of="" a="" bag="" of="" the="" flour,="" and="" then="" seitan="" will="" be="" yours="" for="" weeks="" to="">
BROTH: BROTH: 8 cups vegetable broth (the powdered or bouillon kind 8 cups vegetable broth (the powdered or bouillon kind works great) cup soy sauce SEITAN: 1 cup vital wheat gluten flour 1 cup vital wheat gluten flour 3 tablespoons chickpea flour cup cold vegetable broth cup soy sauce 1 tablespoon freshly squeezed lemon juice 2 teaspoons olive oil 2 cloves garlic, pressed or grated on a Microplane grater Begin the broth: Bring the 8 cups of vegetable broth and cup of soy sauce to a boil in a covered 4-quart stockpot. Meanwhile, prepare the seitan.
In a large bowl, mix together the gluten and chickpea flour. Make a well in the center and add the cup of cold broth, the cup of soy sauce, and the lemon juice, olive oil, and garlic. Mix with a wooden spoon until most of the moisture has been absorbed and has partially clumped up with the dry ingredients. Use your hands to knead for about 3 minutes, until it"s an elastic dough. Divide into four equal pieces with a knife and then knead those individual pieces in your hand just to stretch them out a bit. Let rest until the broth is ready.
Once the broth has boiled, lower the heat to a simmer. It should be bubbling, but not very rapidly. I use moderate low heat. Drop in the gluten pieces and partially cover the pot so that a little steam can escape. Simmer for about 45 minutes, then turn off the heat and let sit for 15 more minutes.
Remove the seitan from the broth and place it in a strainer until it is cool enough to handle.
The Elements of a Bowl ANYONE WHO HAS BEEN VEGETARIAN FOR ANY AMOUNT OF time, or anyone who has ever stepped foot into a "90s health food restaurant, for that matter, will be familiar with "The Bowl"-an upside-down hard hat filled with some combination of veggies, grains, and beans plus a sauce or two. It might not sound like much but when done up at home, bowls can be lifesavers-delicious, delicious lifesavers. Take them to lunch, have the ingredients waiting at home in the fridge to throw together, or just make all the components on the spot. As a rule, bowls don"t have to be complicated.
Typically my bowls consist of a sauce, a grain, a bean, and a green. Sometimes tempeh or tofu is the bean, or sometimes when you"re super hungry, you can throw caution to the wind and have beans and tofu. The real beauty of the bowl is that you can eat the same thing for a month, a year, the rest of your life! And yet never have to eat the same thing again. Call it Isa"s Paradox.
The grain: Quinoa is a favorite because it cooks so fast. Brown basmati rice is a close second when I"ve got a little more time. Not really a grain, but buckwheat soba is an occasional treat. Occasional only, because it"s a bit more pricy than my old standbys. I love whole wheat couscous, but it tends to not be as versatile; I usually have to limit it to Middle Eastern or Mediterranean flavors. And if I"m feeling irreverent I"ll get crazy with kasha, millet, or barley. Quinoa is a favorite because it cooks so fast. Brown basmati rice is a close second when I"ve got a little more time. Not really a grain, but buckwheat soba is an occasional treat. Occasional only, because it"s a bit more pricy than my old standbys. I love whole wheat couscous, but it tends to not be as versatile; I usually have to limit it to Middle Eastern or Mediterranean flavors. And if I"m feeling irreverent I"ll get crazy with kasha, millet, or barley.
A good tip when rocking the bowl on a weeknight is to put on your grain to cook the instant you walk through the door. Don"t even take your jacket off! Don"t even pet your cat! If your significant other tries to kiss you h.e.l.lo, push him or her aside and get thee to the kitchen. Once the grain is going, you have some breathing room to settle in and relax, then prep all the other additions to your bowl.
The bean: Well, I"m a chickpea girl through and through, so my little garbanzo angels get the most play. But I do vary my bean. Popular favorites are: black-eyed peas, pinto beans, black beans, azuki beans, du Puy lentils, kidney beans, and cannellini beans. The canned-or-homemade question? That"s really up to you. When I am not creating a bean dish per se; rather, just eating them in all their minimalist glory, I prefer to simmer my own beans. There"s nothing more nurturing than a pot of beans simmering on the stove top. But that isn"t always possible or practical, so oftentimes, when I come through the door famished, I rinse off some beans and throw them in the mix. If the rest of the food is warm, the beans don"t necessarily need to be. But if you do want to warm them up, toss them into the steamer for a minute or two after you steam your veggies. Well, I"m a chickpea girl through and through, so my little garbanzo angels get the most play. But I do vary my bean. Popular favorites are: black-eyed peas, pinto beans, black beans, azuki beans, du Puy lentils, kidney beans, and cannellini beans. The canned-or-homemade question? That"s really up to you. When I am not creating a bean dish per se; rather, just eating them in all their minimalist glory, I prefer to simmer my own beans. There"s nothing more nurturing than a pot of beans simmering on the stove top. But that isn"t always possible or practical, so oftentimes, when I come through the door famished, I rinse off some beans and throw them in the mix. If the rest of the food is warm, the beans don"t necessarily need to be. But if you do want to warm them up, toss them into the steamer for a minute or two after you steam your veggies.
The veggie: Refer to the steamer info in the veggie chapter (page 85). Steaming just makes the most sense for a bowl. Really, the flavor is coming from the sauce, so keep everything as simple as possible. Refer to the steamer info in the veggie chapter (page 85). Steaming just makes the most sense for a bowl. Really, the flavor is coming from the sauce, so keep everything as simple as possible.