(CAN BE MADE GLUTEN FREE IF USING GF TAMARI IN PLACE OF SOY SAUCE).
PER SERVING PER SERVING (1 PORTOBELLO CAP): (1 PORTOBELLO CAP):.
Calories: 80 Calories from fat: 20 Total fat: 2.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 8 g Fiber: 3 g Sugars: 3 g Protein: 4 g Cholesterol: 0 mg Sodium: 700 mg Vitamin A: 0% Vitamin C: 0% Calcium: 4% Iron: 4% Juicy, sloppy, meaty portobellos. This is what you want to serve over pasta, in a burger, over a salad, or just alongside mashed potatoes and gravy. Master the art of the portobello and you"ve opened up a world of culinary bliss that will last you a lifetime of dinners. The versatile flavors of the basic marinade go with almost anything, but try some of the variations, too.
4 portobello caps, stems removed 4 portobello caps, stems removed MARINADE: cup dry white wine cup dry white wine 2 teaspoons olive oil 2 tablespoons balsamic vinegar 2 tablespoons tamari or soy sauce 2 cloves garlic, minced 1 teaspoon liquid smoke Place the portobellos gills up in a rimmed baking sheet. Mix all the marinade ingredients together and spoon over the portobellos. Let marinate for at least half an hour, sporking the marinade back onto the mushrooms every 10 minutes or so.
Preheat your grill over medium high. Spray it with nonstick cooking spray. Place the portobellos gills up on the grill, and cover. Cook for about 5 minutes; there should be grill marks on the caps. Flip over, cover, and cook for about 3 more minutes. Your cooking time may vary depending on the size of your portobellos and the temperature of your grill. You know the mushrooms are done when you press on the center (where the stem used to be) with tongs and it"s very soft and juicy. To serve, let them sit on the cutting board for a few minutes to cool off for a bit, then slice into -inch pieces. I like them best when sliced at an angle. Serve warm!
Variations
Masala Portobellos Portobellos: Use the Masala Baked Tofu Marinade Masala Baked Tofu Marinade (page 146). (page 146).
Portobello Chimichurri: Use the Use the Tofu Chimichurri Marinade Tofu Chimichurri Marinade (page 150). (page 150).
BBQ Portos: Use the Use the Tamarind BBQ Sauce Tamarind BBQ Sauce (page 159). (page 159).
Buffabellos: Use the Use the BuffaloTempeh Marinade BuffaloTempeh Marinade (page 161). (page 161).
TIP TIP Don"t have a cast-iron grill? Don"t worry! A broiler is the next best thing. Follow the directions, but instead of grilling, broil for about 5 minutes on each side. Don"t have a cast-iron grill? Don"t worry! A broiler is the next best thing. Follow the directions, but instead of grilling, broil for about 5 minutes on each side.
Sweet & Salty Maple Baby Carrots SERVES 4 * ACTIVE TIME: 3 MINUTES * TOTAL TIME: 40 MINUTES [image]
PER SERVING ( RECIPE): ( RECIPE):.
Calories: 70 Calories from fat: 0 Total fat: 0 g Saturated fat: 0 g Trans fat: 0 g Total carb: 16 g Fiber: 3 g Sugars: 11 g Protein: <1 g="" cholesterol:="" 0="" mg="" sodium:="" 330="" mg="" vitamin="" a:="" 310%="" vitamin="" c:="" 4%="" calcium:="" 4%="" iron:="" 6%="" a="" few="" simple="" ingredients="" transform="" baby="" carrots="" into="" sublime="" morsels="" that="" you="" can"t="" help="" but="" pop="" into="" your="" mouth.="" these="" are="" the="" perfect="" accompaniment="" to="" an="" autumn="" comfort="" food="" meal,="" such="" as="" mashed="" few="" simple="" ingredients="" transform="" baby="" carrots="" into="" sublime="" morsels="" that="" you="" can"t="" help="" but="" pop="" into="" your="" mouth.="" these="" are="" the="" perfect="" accompaniment="" to="" an="" autumn="" comfort="" food="" meal,="" such="" as="" mashed="" caulipots="" caulipots="" (page="" 54)="" and="" (page="" 54)="" and="" silky="" chickpea="" gravy="" silky="" chickpea="" gravy="" (page="" 56).="" (page="">
1 pound baby carrots 1 pound baby carrots 2 tablespoons pure maple syrup teaspoon kosher salt Preheat the oven to 375F.
Line an 8-inch square baking dish with tinfoil and spray with cooking spray. Put the carrots in the pan and drizzle with the syrup. Sprinkle with the salt and toss to coat. Cover with foil and bake for 30 minutes. Remove from the oven, flip the carrots, and bake for another 10 minutes, uncovered. Serve immediately.
NUTRITION TIP NUTRITION TIP Cooking carrots breaks down their tough fibrous walls and increases the availability of some nutrients. Carrots are known for beta-carotene, which is both a precursor to vitamin A and an antioxidant, but also contain a phytochemical called falcarinol that may protect against cancer Cooking carrots breaks down their tough fibrous walls and increases the availability of some nutrients. Carrots are known for beta-carotene, which is both a precursor to vitamin A and an antioxidant, but also contain a phytochemical called falcarinol that may protect against cancer.
Five-Spice Delicata Squash SERVES 4 * ACTIVE TIME: 10 MINUTES * TOTAL TIME: 50 MINUTES [image]
PER SERVING ( RECIPE): ( RECIPE):.
Calories: 90 Calories from fat: 0 Total fat: 0 g Saturated fat: 0 g Trans fat: 0 g Total carb: 24 g Fiber: 3 g Sugars: 9 g Protein: 2 g Cholesterol: 0 mg Sodium: 590 mg Vitamin A: 60% Vitamin C:45% Calcium: 8% Iron: 8% Delicata is the golden child of squash; it"s tender, sweet, creamy, and best of all, you don"t have to peel it; you can eat the skin. I"ve been using this water bath/tinfoil method to cook delicata for as long as I can remember ... way before the Internet told us how to cook things. I think it brings out the most flavor without adding a ton of (vegan) b.u.t.ter. Five-spice is a perfect blend for squash: star anise, cinnamon, and, uh, three other spices, I suppose. It just brings out the best.
2 average-size delicata squash, sliced in half lenghwise, 2 average-size delicata squash, sliced in half lenghwise, seeds removed 4 teaspoons pure maple syrup 1 teaspoon Chinese five-spice powder 1 teaspoon salt Preheat the oven to 425F. Fill an 8 by 13-inch baking pan with about 1 inches ofwater. Place the squashes in the water, cut side up. Drizzle each slice with a teaspoon of maple syrup, then sprinkle evenly with the five-spice and salt. Wrap with tinfoil and bake for about 45 minutes, or until the squash is pierced easily with a fork. Serve warm.
Sauteed Escarole SERVES 4 * ACTIVE TIME: 10 MINUTES * TOTAL TIME: 20 MINUTES [image]
PER SERVING ( RECIPE): ( RECIPE):.
Calories: 40 Calories from fat: 15 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 6 g Fiber: 4 g Sugars: 0 g Protein: 2 g Cholesterol: 0 mg Sodium: 360 mg Vitamin A: 50% Vitamin C: 15% Calcium: 8% Iron: 6% If I see escarole on the menu at an Italian restaurant, I have no choice. I am compelled to order it! So if you"ve got an Italian menu planned, it must include escarole. It"s divine served with Chickpea Piccata Chickpea Piccata (page 115) and (page 115) and Caulipots Caulipots (page 54), or with (page 54), or with Basic Baked Tofu Basic Baked Tofu (page 144). (page 144).
If you"ve never had escarole before, it looks more like lettuce than do the dark leafy greens you may be used to cooking with. So don"t be confused and leave the store in a huff! Escarole sautes just perfectly; the tops of the leaves get mellow and wilted, while closer to the bottom they remain crisp and toothsome. An excellent texture combination.
1 teaspoon olive oil 1 teaspoon olive oil 6 cloves garlic, sliced thinly 1 pound escarole, cored and chopped coa.r.s.ely 1 teaspoon dried thyme teaspoon red pepper flakes Freshly ground black pepper cup capers with some brine Salt Lemon wedges, for serving Preheat a large skillet over medium heat. Saute the garlic in the olive oil for about 3 minutes, until just starting to brown. Add the escarole along with the thyme, red pepper flakes, black pepper, and a pinch of salt, using tongs to toss until it begins to wilt and release moisture. Add the capers and cook just until heated through, about 3 more minutes. Taste for salt and serve with the lemon wedges.
Herb-Roasted Caulif lower & Bread Crumbs SERVES 4 * ACTIVE TIME: 10 MINUTES * TOTAL TIME: 25 MINUTES [image]
PER SERVING ( RECIPE): ( RECIPE):.
Calories: 70 Calories from fat: 15 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 13 g Fiber: 3 g Sugars: 3 g Protein: 3 g Cholesterol: 0 mg Sodium: 390 mg Vitamin A: 0% Vitamin C: 90% Calcium: 4% Iron: 6% A light layer of bread crumbs with fragrant herbs will have you popping this cauliflower into your mouth as if it"s popcorn. I love this cauliflower to top off spaghetti, alongside lasagne, or tossed into a salad. light layer of bread crumbs with fragrant herbs will have you popping this cauliflower into your mouth as if it"s popcorn. I love this cauliflower to top off spaghetti, alongside lasagne, or tossed into a salad.
cup store-bought whole wheat bread crumbs cup store-bought whole wheat bread crumbs 2 teaspoons dried thyme 1 teaspoon dried oregano 1 teaspoon dried basil teaspoon salt Several pinches of freshly ground black pepper 1 pound cauliflower, cored and chopped into bite-size pieces Preheat the oven to 425F. Line a large, rimmed baking sheet with parchment paper and spray with nonstick cooking spray. Set aside.
In a mixing bowl, mix together the bread crumbs, herbs, salt, and pepper. Drizzle in the oil and use your fingertips to rub it into the bread crumbs.
The cauliflower should be slightly damp from having washed it; if it"s totally dry then run it under water for a sec, so that the crumbs stick better. Roll the cauliflower around in the crumbs, then place the cauliflower in a single layer on a baking sheet. Sprinkle any excess crumbs over the cauliflower. Spray with a bit of cooking spray.
Bake for 12 minutes, until tender and lightly browned.
Ye"abesha Gomen (Stewed & Sauteed Gollards) SERVES 4 * ACTIVE TIME: 20 MINUTES * TOTAL TIME: 40 MINUTES [image]
PER SERVING ( RECIPE): ( RECIPE):.
Calories: 90 Calories from fat: 15 Total fat: 2 g Saturated fat: 0 g Trans fat: 0 g Total carb: 14 g Fiber: 7 g Sugars: 3 g Protein: 6 g Cholesterol: 0 mg Sodium: 310 mg Vitamin A: 230% Vitamin C: 100% Calcium: 25% Iron: 4% I don"t usually cook the living daylights out of my greens, but collards are brought to new heights when they are cooked so tender and off the stem. Ethiopian restaurants serve these mellow stewed and sauteed greens alongside heavily seasoned items, and you should do the same. Try the don"t usually cook the living daylights out of my greens, but collards are brought to new heights when they are cooked so tender and off the stem. Ethiopian restaurants serve these mellow stewed and sauteed greens alongside heavily seasoned items, and you should do the same. Try the Mushroom Tibs Mushroom Tibs (page 95) and (page 95) and Ethiopian Millet Ethiopian Millet (page 78). (page 78).
1 pounds collard greens, coa.r.s.e stems removed, leaves torn 1 pounds collard greens, coa.r.s.e stems removed, leaves torn into pieces 2 cups vegetable broth 1 teaspoon olive oil 1 small onion, chopped finely 3 cloves garlic, minced 1 tablespoon minced fresh ginger teaspoon red pepper flakes Salt Place the collards and broth in a 4-quart pot, cover, and bring to a boil. Once boiling, lower the heat to a low boil, and keep covered for about 30 minutes, using tongs to toss the collards around every few minutes. They should become a few shades lighter, and very tender but not complete mush.
When the greens are pretty much ready, preheat a large skillet over medium heat. Saute the onion, garlic, and ginger in the oil for about 5 minutes, until the onion is translucent. Mix in the red pepper flakes. Use tongs to lift the collards out of the pot and add them to the pan. Don"t add the cooking liquid at this point, but do reserve it.
Cook the collards with the onions for about 5 minutes, and add splashes of the reserved broth as needed to keep them from sticking. Taste for salt and serve.
Variations
Feeling collardy but not ginger and peppery? Leave out the pepper flakes and ginger and up the garlic by two cloves. These collards are now ready to go with whatever your little heart desires.
NUTRITION TIP NUTRITION TIP If there were a Calcium Olympics, then greens might take home the gold. Put one serving of these collards against one cup of 2% cow"s milk and you"ll find that they"re almost identical (267 vs. 286 mg), but collards will take the lead in fiber (7 vs. 0 grams) and saturated fat (0 vs. 3 grams). Plus, this dish is lower in overall fat (2 vs. 5 grams) and lower in calories (90 vs. 122) If there were a Calcium Olympics, then greens might take home the gold. Put one serving of these collards against one cup of 2% cow"s milk and you"ll find that they"re almost identical (267 vs. 286 mg), but collards will take the lead in fiber (7 vs. 0 grams) and saturated fat (0 vs. 3 grams). Plus, this dish is lower in overall fat (2 vs. 5 grams) and lower in calories (90 vs. 122).
Curried Cabbage & Peas SERVES 4 * ACTIVE TIME: 10 MINUTES * TOTAL TIME: 30MINUTES [image]
PER SERVING ( RECIPE): ( RECIPE):.
Calories: 100 Calories from fat: 15 Total fat: 2 g Saturated fat: 0 g Trans fat: 0 g Total carb: 19 g Fiber: 6 g Sugars: 8 g Protein: 5 g Cholesterol: 0 mg Sodium: 430 mg Vitamin A: 70% Vitamin C: 90% Calcium: 8% Iron: 10% A hearty cabbage side dish, with a little sweet earthiness from carrots and peas. This would be at home alongside any of the Indian-inspired meals, or the Ethiopian dishes. You can try it with plain old brown basmati and hearty cabbage side dish, with a little sweet earthiness from carrots and peas. This would be at home alongside any of the Indian-inspired meals, or the Ethiopian dishes. You can try it with plain old brown basmati and Masala Baked Tofu Masala Baked Tofu (page 146). (page 146).
1 teaspoon olive oil 1 teaspoon olive oil 1 small onion, sliced thinly 3 cloves garlic, minced 1 tablespoon minced fresh ginger 1 medium-size carrot, sliced inch thick, diagonally 1 pound cabbage, cut into thin strips (about 4 cups, or medium head of cabbage) teaspoon salt 2 tablespoons curry powder to cup vegetable broth 1 cup frozen peas Preheat a large skillet over medium heat. Saute the onion in the olive oil with a pinch of salt for about 5 minutes, until translucent. Add the garlic and ginger, and saute for a minute more. Add a splash of the vegetable broth to deglaze the pan, then add the carrot, cabbage, salt, curry powder, and cup of the vegetable broth. Cover the pan and cook for 10 minutes, stirring occasionally. If needed, add up to cup more broth.
Add the peas and cook for about 5 minutes. The cabbage should be tender with just a little bit of snap to it. Taste for salt and serve immediately.
NUTRITION TIP NUTRITION TIP This recipe is a great example of the nutrient density of vegetables. In only 100 calories you get 5 grams of protein, 90 milligrams of calcium, and 2 grams iron This recipe is a great example of the nutrient density of vegetables. In only 100 calories you get 5 grams of protein, 90 milligrams of calcium, and 2 grams iron-that"s no typo, each serving really does have 2 grams of iron. Some is from the cabbage and peas but a surprising source of iron is actually curry powder.
CHAPTER 4.
Main Event Beans BEANS ARE A STAPLE FOOD IN PRACTICALLY EVERY CULTURE, and can the entire world be wrong? Well, maybe, but not about beans! Protein, iron, fiber, calcium-beans are the gift that keep on giving.
And lucky for me that beans are so nutritionally perfect. As a young vegetarian in the "80s, I had to learn new and fun ways to prepare them. Instead of using highly processed and way expensive meat subst.i.tutes, I would use beans as my protein. Good thing those fake meats were so expensive, because it gave me a chance to become a connoisseur-to really experience the nuance of each and every bean-taste, texture, and flavor. Every variety has its own unique personality. Rice and beans don"t mean deprivation!
Linguistically speaking, meat used to mean "beans." And it"s not a wholly unfair comparison. Nutritionally speaking, beans are as high in protein as many meats. Beans actually do contain all of the essential amino acids, and if you"re eating a variety of plant-based foods, you"re set up to have them in the amounts you need. See the bowls section (page 265) to see how it"s done! And you know what beans do have that meat does not? Fiber and complex carbohydrates-your body"s preferred fuel. Most beans are very low in saturated fat and high in the healthy ones. Plus, the nutrients are so plentiful that it doesn"t take many to improve the nutrition of a meal.
This chapter celebrates the endless versatility of beans-lightly mashed, pureed, left whole and stewed, or formed into burgers, beans can be enjoyed every which way. They don"t have to be relegated to a side dish. Have your beans front and center as the main event!
Canned vs. Dried: Two Beans Enter, One Bean Leaves Canned vs. Dried: Two Beans Enter, One Bean Leaves You can"t beat canned beans when it comes to convenience and even canned beans are relatively inexpensive. But dried beans You can"t beat canned beans when it comes to convenience and even canned beans are relatively inexpensive. But dried beans are are cheaper, and there"s a certain amount of satisfaction that comes from doing it the old-fashioned way. cheaper, and there"s a certain amount of satisfaction that comes from doing it the old-fashioned way. To get your beans cooked to perfection, it"s best to soak them a day ahead of the big simmer. This softens up the beans and ensures that they cook evenly. Put your dried beans in a pot with plenty of water (water should be 2 or 3 inches above the beans), cover, and stash in the fridge until the next day. To get your beans cooked to perfection, it"s best to soak them a day ahead of the big simmer. This softens up the beans and ensures that they cook evenly. Put your dried beans in a pot with plenty of water (water should be 2 or 3 inches above the beans), cover, and stash in the fridge until the next day. After beans have soaked, drain the water, then replace with fresh, cold water (roughly 3 cups of water to every cup of soaked beans, better too much than too little), and a teaspoon of salt and bring to a boil. Once boiling, lower the heat to a simmer so as not to turn them to mush. Cook with the cover slightly ajar so that steam can escape. How long will depend on the bean but note that different factors, such as how old and how dry the bean is, will affect cooking times. Once the beans are nice and tender, drain and use them as called for in the recipe. One cup of dried beans will yield roughly 3 cups of cooked (results may vary). After beans have soaked, drain the water, then replace with fresh, cold water (roughly 3 cups of water to every cup of soaked beans, better too much than too little), and a teaspoon of salt and bring to a boil. Once boiling, lower the heat to a simmer so as not to turn them to mush. Cook with the cover slightly ajar so that steam can escape. How long will depend on the bean but note that different factors, such as how old and how dry the bean is, will affect cooking times. Once the beans are nice and tender, drain and use them as called for in the recipe. One cup of dried beans will yield roughly 3 cups of cooked (results may vary). Does salt really toughen the beans? Not that I have noticed! Go ahead and add the salt; it really benefits the flavor. Does salt really toughen the beans? Not that I have noticed! Go ahead and add the salt; it really benefits the flavor. For best results, cook a pound of beans at a time, store in the fridge, and use throughout the week. Some people prefer to freeze beans and have them on hand ad infinitum, and that"s fine if you swing that way. I tend to forget items left in my freezer. Below are a few of the beans used throughout this section (and throughout the book) and their approximate cooking times. For best results, cook a pound of beans at a time, store in the fridge, and use throughout the week. Some people prefer to freeze beans and have them on hand ad infinitum, and that"s fine if you swing that way. I tend to forget items left in my freezer. Below are a few of the beans used throughout this section (and throughout the book) and their approximate cooking times.
Black Beans: 1 hours 1 hours Black-Eyed Peas: Black-Eyed Peas: 1 hour 1 hour Chickpeas (aka Garbanzos): Chickpeas (aka Garbanzos): 1 hours 1 hours Great Northern Beans or Navy Beans (White beans): Great Northern Beans or Navy Beans (White beans): 1 hours 1 hours Kidney Beans or Cannellini Beans: Kidney Beans or Cannellini Beans: 1 hour 1 hour Pinto: Pinto: 1 hours 1 hours The More You Eat, the More You Toot? The More You Eat, the More You Toot? Well, obviously we have to address the musical issues of beans. But there are a few things you can do to minimize the damage! Rinsing canned beans helps, as does changing the soaking liquid when you"re cooking dried beans. Another thing that is rumored to help is a seaweed called kombu. It"s available in most Asian markets or in large health food stores. Just add a stick of it to your beans while they cook. Kombu also adds a delicious savory and salty flavor. Well, obviously we have to address the musical issues of beans. But there are a few things you can do to minimize the damage! Rinsing canned beans helps, as does changing the soaking liquid when you"re cooking dried beans. Another thing that is rumored to help is a seaweed called kombu. It"s available in most Asian markets or in large health food stores. Just add a stick of it to your beans while they cook. Kombu also adds a delicious savory and salty flavor.
Chickpea Piccata SERVES 4 ACTIVE TIME: 15 MINUTES TOTAL TIME: 30 MINUTES [image]
PER SERVING ( RECIPE): ( RECIPE):.
Calories: 190 Calories from fat: 30 Total fat: 3.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 30 g Fiber: 5 g Sugars: 6 g Protein: 9 g Cholesterol: 0 mg Sodium: 730 mg Vitamin A: 20% Vitamin C: 25% Calcium: 10% Iron: 15% A plate of piccata is like an instant fancy dinner with all the stops. One second you"re just sitting there, all normal-like, but the moment that first forkful of lemony wine bliss touches your tongue, you"re transported to candlelight and tablecloths, even if you"re sitting in front of the TV watching plate of piccata is like an instant fancy dinner with all the stops. One second you"re just sitting there, all normal-like, but the moment that first forkful of lemony wine bliss touches your tongue, you"re transported to candlelight and tablecloths, even if you"re sitting in front of the TV watching Dancing with the Stars Dancing with the Stars. This version is made with chickpeas, which make it super fast, and it"s served over arugula for some green. I know lots of people are accustomed to piccata with pasta, and that is the Italian tradition, but my first piccata was as a vegan and we vegans love our mashed potatoes, so that is what I suggest serving it with. Try it with the Caulipots Caulipots (page 54). (page 54).
1 teaspoon olive oil 1 teaspoon olive oil 1 scant cup thinly sliced shallots 6 cloves garlic, sliced thinly 2 tablespoons bread crumbs 2 cups vegetable broth cup dry white wine A few pinches of freshly ground black pepper A generous pinch of dried thyme 1 (16-ounce) can chickpeas, drained and rinsed cup capers with a little brine 3 tablespoons freshly squeezed lemon juice 4 cups arugula TIP TIP Bulk it up by adding a thinly sliced portobello to the finished dish (try the Bulk it up by adding a thinly sliced portobello to the finished dish (try the Grilled Portobellos, Grilled Portobellos, page 103). page 103).
Preheat a large, heavy-bottomed pan over medium heat. Saute the shallots and garlic for about 5 minutes, until golden. Add the bread crumbs and toast them by stirring constantly for about 2 minutes. They should turn a few shades darker.
Add the vegetable broth, wine, salt, pepper, and thyme. Turn up the heat, bring the mixture to a rolling boil, and let the sauce reduce by half; it should take about 7 minutes.
Add the chickpeas and capers and let heat through, about 3 minutes. Add the lemon juice and turn off the heat.
If you"re serving the piccata with mashed potatoes, place the arugula in a wide bowl. Place the mashed potatoes on top of the arugula and ladle the piccata over the potatoes. The arugula will wilt and it will be lovely. If you are serving the piccata solo, just pour it right over the arugula.
TIP TIP Regular old whole wheat bread crumbs work just great in this dish, but try using Italian-flavored ones for even more flavor. Regular old whole wheat bread crumbs work just great in this dish, but try using Italian-flavored ones for even more flavor.
Upside-Down Lentil Shepherd"s Pie SERVES 4 ACTIVE TIME: 20 MINUTES TOTAL TIME: 45 MINUTES [image]
CAN BE MADE GLUTEN FREE, SOY FREE (LEAVE OUT THE WORCESTERSHIRE SAUCE).
PER SERVING PER SERVING ( RECIPE): ( RECIPE):.
Calories: 210 Calories from fat: 15 Total fat: 2 g Saturated fat: 0 g Trans fat: 0 g Total carb: 38 g Fiber: 11 g Sugars: 8 g Protein: 13 g Cholesterol: 0 mg Sodium: 440 mg Vitamin A: 120% Vitamin C: 90% Calcium: 10% Iron: 25% I often make shepherd"s pie for company, but if no one"s coming over why bother with the formality of baking an actual pie? In this version, du Puy lentils and shiitake mushrooms team up to create a meaty bite. I kept the seasoning super simple, using a dash of Worcestershire sauce at the end to give the dish a little air of mystery. The nutritional info here is for the lentils only, not the potatoes, just in case you decide you"d like the lentils over rice or a baked potato or something altogether different. often make shepherd"s pie for company, but if no one"s coming over why bother with the formality of baking an actual pie? In this version, du Puy lentils and shiitake mushrooms team up to create a meaty bite. I kept the seasoning super simple, using a dash of Worcestershire sauce at the end to give the dish a little air of mystery. The nutritional info here is for the lentils only, not the potatoes, just in case you decide you"d like the lentils over rice or a baked potato or something altogether different.
2 teaspoons olive oil 2 teaspoons olive oil 1 onion, chopped finely 4 ounces shiitake mushrooms, chopped (1 cups) 1 zucchini, diced small (1 cups) 3 cloves garlic, minced teaspoon dried tarragon 2 teaspoons dried thyme teaspoon salt Several pinches of freshly ground black pepper 1 cup carrots, peeled and diced small cup du Puy lentils (also called French lentils), rinsed (see Ingredient Scavenger Hunt Ingredient Scavenger Hunt, page 199) 3 cups vegetable broth 1 tablespoon Worcestershire sauce cup frozen peas 1 recipe Caulipots Caulipots (page 54) (page 54) Preheat a 4-quart pot over medium-high heat. Saute the onions in the oil until translucent, about 4 minutes. Add the shiitakes, zucchini, garlic, tarragon, thyme, salt, and pepper; saute for 5 more minutes.
Add the carrots, lentils, and broth. Cover and bring to a boil. Once boiling, lower the heat to a simmer and cook for about 25 minutes, stirring occasionally. By this point, the lentils should be tender and most of the broth should be absorbed. If that hasn"t happened yet, then cover and simmer for a bit more. Conversely, if the broth has evaporated and the lentils are not soft, then add a bit of water and simmer for a bit longer.
Once the lentils are soft, stir in the Worcestershire sauce and peas. Let sit for 10 minutes or so for maximum flavor. Taste for salt.
To serve: Scoop a cup of Caulipots into a bowl and serve a cupful of lentils over it.
INGREDIENT SCAVENGER HUNT INGREDIENT SCAVENGER HUNT Something"s fishy Something"s fishy. Most brands of Worcestershire sauce contain anchovies or other nonvegan ingredients, but there are quite a few vegan varieties Most brands of Worcestershire sauce contain anchovies or other nonvegan ingredients, but there are quite a few vegan varieties, including Annie"s, Wizard"s including Annie"s, Wizard"s, and Edward & Sons and Edward & Sons. If you can"t find a vegan brand in your health food store If you can"t find a vegan brand in your health food store, try online at try online at foodfightgrocery.com or or CosmosVeganShoppe.com. It"s a handy ingredient to have around for when you want to add a little somethin" somethin" to sauces It"s a handy ingredient to have around for when you want to add a little somethin" somethin" to sauces, gravies gravies, and bean dishes and bean dishes. The secret ingredient is actually tamarind The secret ingredient is actually tamarind. If you can"t find vegan Worcestershire, here are a few options: If you can"t find vegan Worcestershire, here are a few options: If you are able to find tamarind concentrate If you are able to find tamarind concentrate, use 1 teaspoon of the tamarind and 2 teaspoons of soy sauce use 1 teaspoon of the tamarind and 2 teaspoons of soy sauce. If you can"t find any of that, use 2 teaspoons of soy sauce If you can"t find any of that, use 2 teaspoons of soy sauce, 2 teaspoons of tomato paste 2 teaspoons of tomato paste, and 1 tablespoon of freshly squeezed lemon juice and 1 tablespoon of freshly squeezed lemon juice.
Hottie Black-Eyed Peas & Greens SERVES 6 ACTIVE TIME: 20 MINUTES * TOTAL TIME: 30 MINUTES [image]
PER SERVING ( RECIPE): ( RECIPE): Calories: 210 Calories from fat: 15 Total fat: 2 g Saturated fat: 0 g Trans fat: 0 g Total carb: 38 g Fiber: 11 g Sugars: 8 g Protein: 13 g Cholesterol: 0 mg Sodium: 440 mg Vitamin A: 120% Vitamin C: 90% Calcium: 10% Iron: 25% It"s hard for me to imagine having black-eyed peas without greens. They"re forever linked in my taste buds, thanks to my idea of what Southerners eat every day, even though they probably eat portobellos and arugula, just like the rest of us.
Anyway, sometimes I just don"t feel like using two pans. This dish works on so many levels because you don"t need to saute the greens in a ton of oil and you don"t need another sauce for them; everything comes together in one pot. The vegan bar called the Bye and Bye, here in Portland, puts what I suspect is a lot of hot sauce in their black-eyed peas, so that"s where this flavor profile comes from. I love to use Cholula hot sauce, but use your favorite medium-heat hot sauce (like, don"t use Sriracha, but Tabasco or Frank"s would be fine).
Serve with Ginger Mashed sweet Potatoes & Apples Ginger Mashed sweet Potatoes & Apples (page 63), and enjoy the sweet Southern air, y"all. (page 63), and enjoy the sweet Southern air, y"all.
1 teaspoon olive oil 1 teaspoon olive oil 1 small onion, diced small 2 cloves garlic, minced 1 bunch kale or collards, coa.r.s.e stems removed, shredded (about pound) cup water teaspoon salt 2 (15-ounce) cans black-eyed peas, drained and rinsed 1 cup tomato sauce cup vegetable broth 1 tablespoon hot sauce teaspoon liquid smoke (optional; a smidge of smoked paprika would be great, too) TIP TIP This recipe calls for shredded greens This recipe calls for shredded greens, but all I really mean is very thinly sliced but all I really mean is very thinly sliced. A fast and easy way to get this done: Pile the leaves on top of each other and then roll them up A fast and easy way to get this done: Pile the leaves on top of each other and then roll them up. You"ll see that it"s very easy to slice them that way You"ll see that it"s very easy to slice them that way.
Preheat a 4-quart pot over medium heat. Saute the onion in the oil until translucent, about 5 minutes. Use a little nonstick cooking spray if needed. Add the garlic and saute for a minute more. Add the greens, 1/4 cup of water, and the salt. Cover the pot and cook down the greens for about 10 minutes, stirring occasionally. Add the black-eyed peas, tomato sauce, and broth, and mix thoroughly. Cover the pot and cook for about 5 minutes, stirring occasionally.
Add the hot sauce and liquid smoke, then use a potato masher to mash some of the beans, about one-quarter of them, to thicken the sauce. Cook for about 5 more minutes, uncovered. Taste for salt and seasoning. You may want to add more hot sauce.
NUTRITION TIP NUTRITION TIP Peas and greens are a wonderful combination for taste and nutrition Peas and greens are a wonderful combination for taste and nutrition. With one serving you will eat as much fiber as the average American gets in a whole day With one serving you will eat as much fiber as the average American gets in a whole day! Plus a day"s worth of vitamin A and a quarter of the iron Plus a day"s worth of vitamin A and a quarter of the iron. Combine with one serving of the Ginger Mashed Sweet Potatoes and Apples Combine with one serving of the Ginger Mashed Sweet Potatoes and Apples, and you"ll have 16 grams of protein and nearly one-fifth of your calcium for the day and you"ll have 16 grams of protein and nearly one-fifth of your calcium for the day. All with only 2 grams of fat and less than 400 calories All with only 2 grams of fat and less than 400 calories.
Baked Falafel MAKES 12 FALAFEL, SERVES 4 * ACTIVE TIME: 20 MINUTES TOTAL TIME: 45 MINUTES [image]
PER SERVING ( RECIPE, FALAFEL ( RECIPE, FALAFEL.
INGREDIENTS ONLY):.
Calories: 140 Calories from fat: 40 Total fat: 4.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 19 g Fiber: 5 g Sugars: 3 g Protein: 6 g Cholesterol: 0 mg Sodium: 380 mg Vitamin A: 15% Vitamin C: 25% Calcium: 10% Iron: 15% Of course, we all love deep-fried foods, but so long as your falafel has plenty of flavor, it won"t lose too much in the low-fat baked translation. My version uses pureed chickpeas, as well as a little chickpea flour to give it extra of that savory chickpea flavor. I love fresh herbs in falafel, Israeli style. Use either flat-leaf parsley or cilantro; it"s all up to your personal preference.
When baking falafel, it works best to form them into patties instead of b.a.l.l.s; that way they cook evenly. I forgo the traditional pita because I love to serve them over salad, especially arugula, sprinkled with a little freshly squeezed lemon juice and coa.r.s.ely ground kosher salt. You can also pile on the veggies; tomatoes, cuc.u.mber and red onion are all natural choices. Any variation on the hummus makes a great accompaniment, so go ahead and double your chickpea pleasure.
And if you would like pita, there are some wonderful whole wheat brands on the market, and even whole wheat mini pitas. But if you"re looking for something lighter, try making a lettuce wrap instead.
1 (15-ounce) can chickpeas, drained and rinsed 1 (15-ounce) can chickpeas, drained and rinsed 2 cloves garlic small white onion, chopped roughly (about 3 tablespoons) cup loosely packed fresh parsley leaves 2 teaspoons olive oil 2 teaspoons hot sauce 3 to 4 tablespoons chickpea flour 1 teaspoon ground c.u.min 1 teaspoon ground coriander teaspoon paprika teaspoon baking powder teaspoon salt, or to taste Several pinches of freshly ground black pepper TIP TIP These make a great packed lunch! I think they taste best at room temp, so store in the fridge until about an hour before you eat, then leave out at room temp, just to take the chill off. These make a great packed lunch! I think they taste best at room temp, so store in the fridge until about an hour before you eat, then leave out at room temp, just to take the chill off. OPTIONS TO TO SERVE: OPTIONS TO TO SERVE: Arugula or other salad greens Chopped or sliced tomato Diced or sliced cuc.u.mber Sliced red onion Lemon wedges Chopped fresh parsley or cilantro Kosher salt Preheat the oven to 400F.
Pulse the chickpeas and garlic in a food processor. Add the onion, parley, olive oil, and hot sauce, and blend until relatively smooth, sc.r.a.ping down the sides if necessary to make sure you get everything.
Transfer the mixture to a mixing bowl. Mix in the 3 tablespoons of chickpea flour, c.u.min, coriander, paprika, baking powder, salt, and pepper. The mixture should be mushy but firm enough to shape into b.a.l.l.s. If it doesn"t seem firm enough, add a tablespoon of chickpea flour.
Spray a baking sheet with nonstick cooking spray. Form the mixture into walnut-size b.a.l.l.s, then flatten a bit into patties. Place on the baking sheet. Bake for 16 to 18 minutes; they should be browned on the underside. Remove the falafel from the oven, spray them with a little cooking spray, then flip the falafel and bake for 8 to 10 more minutes.
They"re now ready to serve; try some of the suggestions above.
INGREDIENT SCAVENGER HUNT INGREDIENT SCAVENGER HUNT Chickpea flour, also known as garbanzo flour or simply as besan in the Indian culinary world, is just what it sounds like: ground, dried chickpeas. It"s easy to find in the gluten-free section of most well-stocked supermarkets; a popular brand is Bob"s Red Mill. They also make a garbanzo-fava blend that would work just fine, also available in many Indian and Israeli markets. If you absolutely cannot or do not want to use it in this recipe, regular old flour will work just fine Chickpea flour, also known as garbanzo flour or simply as besan in the Indian culinary world, is just what it sounds like: ground, dried chickpeas. It"s easy to find in the gluten-free section of most well-stocked supermarkets; a popular brand is Bob"s Red Mill. They also make a garbanzo-fava blend that would work just fine, also available in many Indian and Israeli markets. If you absolutely cannot or do not want to use it in this recipe, regular old flour will work just fine.