Chipotle Lentil Burgers MAKES 6 BURGERS * ACTIVE TIME: 30 MINUTES * TOTAL TIME: 30 MINUTES [image]
PER SERVING ( RECIPE): ( RECIPE): Calories: 130 Calories from fat: 15 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 23 g Fiber: 7 g Sugars: 3 g Protein: 8 g Cholesterol: 0 mg Sodium: 510 mg Vitamin A: 15% Vitamin C: 20% Calcium: 4% Iron: 20% Burgers with a smoky, spicy kick! Serve these topped with your favorite salsa alongside some OMG OMG Oven-Baked Onion Rings Oven-Baked Onion Rings (page 59). Or, if you want some added heat, smash up a chipotle in cup of ketchup. These have a firm, bready exterior and a softer interior; they"re not trying to replicate meat, they"re veggie burgers! Lots of recipes in this book aren"t finicky, but this one you need to follow to the letter. To get the texture right you have to use store-bought bread crumbs and canned lentils; otherwise you"ll be messing with the dry and wet ingredient ratio too much. (page 59). Or, if you want some added heat, smash up a chipotle in cup of ketchup. These have a firm, bready exterior and a softer interior; they"re not trying to replicate meat, they"re veggie burgers! Lots of recipes in this book aren"t finicky, but this one you need to follow to the letter. To get the texture right you have to use store-bought bread crumbs and canned lentils; otherwise you"ll be messing with the dry and wet ingredient ratio too much.
1 teaspoon olive oil 1 teaspoon olive oil 1 small red onion, cut into medium dice pound zucchini, halved lengthwise and sliced inch thick 3 cloves garlic, minced 1 cup lightly packed fresh cilantro, chopped (stems and leaves) 1 (15-ounce) can cooked lentils, drained and rinsed (1 cups) 1 cup bread crumbs cup chipotles, seeds removed, with adobe sauce 2 tablespoons soy sauce 2 teaspoons red wine vinegar teaspoon salt 2 teaspoons smoked paprika First, we"re going to saute some veggies. Preheat a large, heavy-bottomed nonstick pan, preferably cast iron, over medium-high heat. Saute the onion for about 3 minutes. Add the zucchini, garlic, cilantro, and a pinch of salt, and saute for 7 to 10 minutes, until the zucchini is soft.
TIP TIP To get these done in a half-hour, a.s.semble everything else while the zucchini is cooking. To get these done in a half-hour, a.s.semble everything else while the zucchini is cooking.
Transfer the zucchini mixture to a food processor. Add all the other ingredients except for cup of the bread crumbs. Did you hear me? Reserve cup of the bread crumbs! Pulse until mostly smooth, but there should still be a little texture. Transfer to a large mixing bowl.
Preheat the pan (the same one you already used to saute in is fine) over medium heat. Add the remaining cup of bread crumbs to the burger mixture and use a fork to thoroughly combine. combine.
Divide the burger mixture into six equal pieces. An easy way to do this is divide it in half, then divide each half into three basically equal portions. You can do that right in the mixing bowl if it"s large enough. enough.
Spray the pan with nonstick cooking spray. Form the burger portions into patties (see tip) and cook for about 12 minutes, flipping the burgers often, until they are nicely browned on both sides. Use cooking spray as necessary. Do three at a time for best results.
They taste great served immediately but they"re also excellent at room temperature, so don"t be afraid to stuff one into a sandwich and take it for lunch.
TIP TIP Don"t be too OCD about getting the seeds out of the chipotles, just do your best. The more seeds there are the spicier this will be, so I prefer to remove them so I can use more of the chipotles and get more flavor without burning off my beautiful face. Don"t be too OCD about getting the seeds out of the chipotles, just do your best. The more seeds there are the spicier this will be, so I prefer to remove them so I can use more of the chipotles and get more flavor without burning off my beautiful face. INGREDIENT SCAVENGER HUNT INGREDIENT SCAVENGER HUNT Precooked lentils aren"t all that common yet, but their presence on the shelves is growing! If you can"t find them at your regular old supermarket, Whole Foods Market or Trader Joe"s will probably carry them. Precooked lentils aren"t all that common yet, but their presence on the shelves is growing! If you can"t find them at your regular old supermarket, Whole Foods Market or Trader Joe"s will probably carry them. TIP TIP For perfectly shaped burgers, get yourself a sheet of parchment paper. Put a 3-inch round cookie cutter on the parchment, spray with nonstick cooking spray, and place your veggie burger in there to mold it. Lift the cookie For perfectly shaped burgers, get yourself a sheet of parchment paper. Put a 3-inch round cookie cutter on the parchment, spray with nonstick cooking spray, and place your veggie burger in there to mold it. Lift the cookie cutter cutter and voila!-a veggie burger that looks like it"s on TV. Lifestyles of the Rich and Famous, to be exact. and voila!-a veggie burger that looks like it"s on TV. Lifestyles of the Rich and Famous, to be exact.
Forty-Clove Chickpeas & Broccoli SERVES 4 * ACTIVE TIME: 15 MINUTES * TOTAL TIME: 50 MINUTES [image]
PER SERVING ( RECIPE): ( RECIPE):.
Calories: 170 Calories from fat: 40 Total fat: 4.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 27 g Fiber: 8 g Sugars: 5 g Protein: 9 g Cholesterol: 0 mg Sodium: 590 mg Vitamin A: 15% Vitamin C: 180% Calcium: 10% Iron: 15% O kay, there aren"t really forty cloves of garlic here, I just always liked how 40-Clove Chicken sounded. But there kay, there aren"t really forty cloves of garlic here, I just always liked how 40-Clove Chicken sounded. But there are are ten and that"s still a lot! The idea of this recipe is to chop up your brocs and have everything in the oven within 15 minutes and then go start your ten and that"s still a lot! The idea of this recipe is to chop up your brocs and have everything in the oven within 15 minutes and then go start your Trapper John, Trapper John, MD marathon, paint your toenails, and check on the food every once in a while. When it does come out of the oven, you"ll have a scrumptious garlicky meal, complete with tender (but not mushy) roasted broccoli and chickpeas that turn deliciously creamy (but not mushy!). The garlic should turn tender and creamy as well, and its flavor will mellow and sweeten. MD marathon, paint your toenails, and check on the food every once in a while. When it does come out of the oven, you"ll have a scrumptious garlicky meal, complete with tender (but not mushy) roasted broccoli and chickpeas that turn deliciously creamy (but not mushy!). The garlic should turn tender and creamy as well, and its flavor will mellow and sweeten.
It"s nothing fancy, don"t serve it to your in-laws, but when I"m just hanging out and desperately need something healthy with hardly any effort, then many a night I"ve thrown this together.
1 pound broccoli, cut into large spears, stems chopped 1 pound broccoli, cut into large spears, stems chopped in -inch pieces 10 cloves garlic, smashed (see tip) 1 (15-ounce) can chickpeas, drained and rinsed 2 teaspoons olive oil teaspoon salt Freshly ground black pepper 2 teaspoons lemon zest 1 teaspoons dried oregano 1 cup vegetable broth NUTRITION TIP NUTRITION TIP Garlic contains allyl sulfides, phytochemicals that may play a role in protection against heart disease and cancer, among other health benefits. Garlic contains allyl sulfides, phytochemicals that may play a role in protection against heart disease and cancer, among other health benefits.
Preheat the oven to 400F. Place the broccoli, garlic, and chickpeas in a 9 by 13-inch baking pan. Drizzle them with oil, spray with a little nonstick cooking spray, and toss to coat. Sprinkle with the salt, several pinches of pepper, and the lemon zest and oregano. Once again, toss to coat. Spray a bit more for good measure, then pop it in the oven.
Bake for about 30 minutes, flipping once. Remove from the oven, flip again, and add the vegetable broth. Use a spatula to sc.r.a.pe up any crisp bits of flavor from the bottom on the pan. Return the pan to the oven for another 15 minutes, or until the garlic cloves are nice and tender and the broccoli is browned in some places.
TIP TIP The cloves of garlic should remain relatively whole. To smash them, break the garlic into individual cloves, then on a hard surface lay your knife flat against the garlic and give your knife a whack. The skin should become loose. just peel it off and there"s your smashed garlic. Sometimes the clove breaks up more, sometimes less, but for this recipe anything goes. The cloves of garlic should remain relatively whole. To smash them, break the garlic into individual cloves, then on a hard surface lay your knife flat against the garlic and give your knife a whack. The skin should become loose. just peel it off and there"s your smashed garlic. Sometimes the clove breaks up more, sometimes less, but for this recipe anything goes.
Mushroom & Cannellini Paprikas SERVES 4 * ACTIVE TIME: 20 MINUTES * TOTAL TIME: 30 MINUTES [image]
(CAN BE MADE GLUTEN FREE IF SERVED ON ITS OWN OR WITH CAULlPOTS) PER SERVING PER SERVING ( RECIPE): ( RECIPE):.
Calories: 170 Calories from fat: 20 Total fat: 2.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 27 g Fiber: 7 g Sugars: 5 g Protein: 11 g Cholesterol: 0 mg Sodium: 490 g Vitamin A: 10% Vitamin C: 15% Calcium: 8% Iron: 15% When I think of a dish that"s traditionally meaty and I don"t want to use the holy trinity (tempeh, tofu, and seitan), I usually reach for mushrooms. This dish is a perfect example. Mushrooms, wine, and garlic will have you reliving your Hungarian childhood. Make sure to get the smoked variety of paprika for that added depth of flavor. Serve over Scarlet Barley Scarlet Barley (page 69) or (page 69) or Caulipots Caulipots (page 54). (page 54).
1 teaspoons olive oil 1 teaspoons olive oil Small red onion, sliced thinly (about 1 cup) 4 cloves garlic, minced 1 pound cremini mushrooms, sliced Several pinches of freshly ground black pepper teaspoon salt cup dry red cooking wine cup vegetable broth 2 teaspoons smoked paprika 2 tablespoons fresh chopped thyme 1 (16-ounce) can cannellini beans, drained and rinsed cup chopped fresh dill 1 recipe Scarlet Barley or Caulipots (to serve) Preheat a 4-quart pot over medium-high heat. Saute the onions in the oil until lightly browned, about 7 minutes. Add the garlic and saute for about 30 seconds. Add the mushrooms, pepper, and salt; cook until lots of the moisture has been released, stirring occasionally, for about 5 minutes.
Add the wine, broth, smoked paprika, and thyme. Turn up the heat and bring the mixture to a low boil. Boil for about 3 minutes. Lower the heat and add the beans. Cook to heat through, about 5 more minutes. Use a strong fork to lightly mash some of the beans, to thicken the sauce. Just mash a few against the side of the pot and then mix "em back in. Taste for salt and serve.
Serve over Scarlet Barley or Caulipots and litter with plenty of fresh dill.
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Caribbean Curried Black-Eyed Peas with Plantains SERVES 4 . ACTIVE TIME: 20 MINUTES TOTAL TIME: 30 MINUTES.
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PER SERVING ( RECIPE): ( RECIPE):.
Calories: 300 Calories from fat: 45 Total fat: 5 g Saturated fat: 2.5 g Trans fat: 0 g Total carb: 57 g Fiber: 10 g Sugars: 18 g Protein: 11 g Cholesterol: 0 mg Sodium: 320 mg Vitamin A: 25% Vitamin C: 40% Calcium: 6% Iron: 25% In my old neighborhood in Brooklyn, the streets were lined with spicy, s.e.xy, West Indian curries. I really miss the tropical flavors, but don"t miss the feeling of eating a small army"s ration of coconut milk. And those deep-fried plantains were killer, but they probably will will kill you someday. In this revamped dish, just a touch of coconut milk really does the job, and steaming the plantains coaxes out their sweet flavor and succulent texture even better than frying does. kill you someday. In this revamped dish, just a touch of coconut milk really does the job, and steaming the plantains coaxes out their sweet flavor and succulent texture even better than frying does.
Jamaican curries were influenced by Indian curries, but with their own spin on the spice blend. The biggest difference is that Jamaican curry powder calls for star anise. Because preblended Jamaican curry powder can be hard to find, I rigged up this cheater blend simply by adding star anise to a regular old curry powder. Serve with brown basmati rice or Mashed Yuca with Cilantro & Lime Mashed Yuca with Cilantro & Lime (page 57) and (page 57) and Jerk Asparagus Jerk Asparagus (page 91). (page 91).
TIP TIP Habanero peppers are really hot, so proceed with caution. If you"re not absolutely crazy about spicy food, do half a habanero. Or for even milder flavor, use half a jalapeno pepper. Habanero peppers are really hot, so proceed with caution. If you"re not absolutely crazy about spicy food, do half a habanero. Or for even milder flavor, use half a jalapeno pepper. 1 teaspoon olive oil 1 teaspoon olive oil cup finely chopped shallot 1 red bell pepper, seeded and diced finely to 1 habanero pepper, seeded and minced 3 cloves garlic, minced 2 teaspoons minced fresh ginger 2 bay leaves 1 star anise 2 teaspoons mild curry powder Pinch of ground cinnamon About 3 sprigs of fresh thyme teaspoon salt cup light coconut milk cup water 1 (16-ounce) can black-eyed peas, drained and rinsed 1 teaspoon light agave nectar Juice from about lime 2 very ripe plantains, split lengthwise and cut into 1-inch chunks Cooked rice or other grain, for serving Bring your steamer apparatus to a boil and preheat a small, heavy-bottomed pot over medium heat. Saute the shallot, red pepper, and habanero in the oil for about 5 minutes, until softened. Add the garlic, ginger, bay leaves, and star anise, and saute for about 2 minutes more. Add a splash of water and the curry powder, cinnamon, and thyme. Stir for about 30 seconds, just to toast the curry powder a bit.
Add the salt, coconut milk, water, and beans. Cover and heat through for about 5 minutes. Add the agave and lime. Taste for salt and seasoning. Turn off the heat and let the curry sit for 10 minutes to allow the flavors to meld. Remove the thyme, anise, and bay leaves.
In the meantime, steam the plantains for about 5 minutes. They should appear plump and bright yellow.
To a.s.semble: Serve the beans over rice (or any grain) in wide, rimmed bowls. Top with the plantains.
INGREDIENT SCAVENGER HUNT INGREDIENT SCAVENGER HUNT Plantains are a tropical fruit that look like big bananas, but their texture is firmer and more starchy, so they"re a better fit for savory food than for desserts. Many supermarkets carry plantains, but you might have better luck at a West Indian, South Asian, or Latin market. If you can"t find plantains for the life of you, then steam a big sweet potato for this dish. Peel and cut into -inch pieces, and steam for about 10 minutes. It"ll give you the touch of sweetness this recipe is looking for. Plantains are a tropical fruit that look like big bananas, but their texture is firmer and more starchy, so they"re a better fit for savory food than for desserts. Many supermarkets carry plantains, but you might have better luck at a West Indian, South Asian, or Latin market. If you can"t find plantains for the life of you, then steam a big sweet potato for this dish. Peel and cut into -inch pieces, and steam for about 10 minutes. It"ll give you the touch of sweetness this recipe is looking for.
Black Bean, Zucchini, & Olive Tacos MAKES 8 TACOS * ACTIVE TIME: 20 MINUTES * TOTAL TIME: 25 MINUTES [image]
PER SERVING (1 TACO; RECIPE): (1 TACO; RECIPE): Calories: 160 Calories from fat: 25 Total fat: 2.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 29 g Fiber: 8 g Sugars: 2 g Protein: 7 g Cholesterol: 0 mg Sodium: 290 mg Vitamin A: 4% Vitamin C: 25% Calcium: 6% Iron: 10% Have you got some zucchini burning a hole in your pocket? These tacos should do the trick. Tacos somehow sound sound unhealthy, but they aren"t. Corn tortillas are low in fat and have some fiber, too. The key, I think, is to make the filling somewhat saucy and packed with flavor, so that a bunch of guac and cheese is not needed. unhealthy, but they aren"t. Corn tortillas are low in fat and have some fiber, too. The key, I think, is to make the filling somewhat saucy and packed with flavor, so that a bunch of guac and cheese is not needed.
Olives are often overlooked in Latin foods, but they work so well, adding bursts of succulent, salty flavor. Here I use canned tomatillos (salsa verde) to make for a superfast weeknight meal and chopped kalamata olives for a burst of salty flavor. You can serve with the Garlic-Lemon Yogurt, but it"s not wholly necessary; I eat these all by their lonesome all the time. If you"ve got some fresh greens to add, you can go ahead and do that, too.
1 teaspoon olive oil 1 teaspoon olive oil 2 zucchini, diced small (about 1 pound) 2 jalapenos, seeded, sliced thinly teaspoon salt 2 cloves garlic, minced cup pitted kalamata olives, chopped teaspoon ground c.u.min teaspoon ground coriander 1 (6-ounce) can salsa verde 1 (16-ounce) can black beans, drained and rinsed cup finely chopped scallions 8 (6-inch) corn tortillas INGREDIENT SCAVENGER HUNT INGREDIENT SCAVENGER HUNT You should be able to find a small can of salsa verde in the Latin aisle of your supermarket. It shouldn"t contain many more ingredients than tomatillo, jalapeno, cilantro, and salt. You should be able to find a small can of salsa verde in the Latin aisle of your supermarket. It shouldn"t contain many more ingredients than tomatillo, jalapeno, cilantro, and salt.
Preheat a heavy-bottomed skillet over medium-high heat. Add the zucchini and jalapeno to the oil and sprinkle with the salt (salt will help draw the moisture out of the zukes). Saute for about 7 minutes, until the zucchini is lightly browned. Add the garlic, olives, c.u.min, and coriander, and saute for 2 minutes more.
Add the salsa verde and black beans. Cook for 5 more minutes; the salsa should reduce a bit so that it"s juicy but not soupy.
Place the tortillas in a moist paper towel and heat in the microwave for 1 minute on high. Serve with Garlic-Lemon Yogurt and chopped scallions.
Garlic-Lemon Yogurt 1 cup unsweetened plain yogurt (Wildwood is great) 1 cup unsweetened plain yogurt (Wildwood is great) 2 to 3 cloves garlic Zest from lemon Juice from 1 lemon (about 3 tablespoons) teaspoon light agave nectar PER SERVING PER SERVING (1 TABLESPOON): (1 TABLESPOON): The nutritional infor- mation is included in the tacos list.
Scoop the yogurt into a small bowl. Use a Microplane to grate in the garlic and then the lemon zest. Squeeze in the lemon juice and add the agave. Use a fork to mix well. Taste and adjust the garlic and lemon to your liking.
Mango BBQ Beans SERVES 6 * ACTIVE TIME: 15 MINUTES * TOTAL TIME: 1 HOUR [image]
PER SERVING ( RECIPE): ( RECIPE): Calories: 220 Calories from fat: 15 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 43 g Fiber: 9 g Sugars: 13 g Protein: 12 g Cholesterol: 0 mg Sodium: 480 mg Vitamin A: 8% Vitamin C: 25% Calcium: 6% Iron: 20% Plain old BBQ beans are nice and everything, but mango gives them another dimension-a tart, tropical sweetness that makes them a bit more special. Barbecue flavors really benefit from a nice, long cooking time. Let these simmer on the stove for at least 45 minutes so that the beans absorb more of the flavor and the mango cooks down and melds with the tomato sauce. Serve with greens and rice, with a piece of Fresh Corn & Scallion Corn Bread Fresh Corn & Scallion Corn Bread (page 244), or over (page 244), or over Mashed Yuca with Cilantro & Lime Mashed Yuca with Cilantro & Lime (page 57). (page 57).
1 teaspoon olive oil 1 teaspoon olive oil 1 onion, chopped finely 3 cloves garlic, minced 1 mango, seeded and chopped small 1 cup tomato sauce 1 cup vegetable broth teaspoon red pepper flakes, or teaspoon if you want it less spicy teaspoon allspice 1 teaspoon ground coriander teaspoon salt 1 (25-ounce) can kidney beans, drained and rinsed 1 teaspoon liquid smoke 2 to 3 tablespoons agave nectar Preheat a 4-quart pot over medium heat. Saute the onion and garlic in the oil with a pinch of salt for about 5 minutes, until translucent.
Add the mango, tomato sauce, broth, red pepper flakes, coriander, salt, and kidney beans. Turn up the heat and bring to a rolling boil. Lower the heat to a simmer and cover the pot, leaving a little room for steam to escape, and let cook for about 245 minutes, stirring often. The sauce should thicken and the mangoes should cook down a great deal.
Turn off the heat, mix in the agave and liquid smoke, and let the beans sit for about 5 minutes. Taste for sweetness and add more agave if needed. Adjust the salt and seasonings, and serve.
Black Beans in Red Velvet Mole SERVES 6 * ACTIVE TIME: 20 MINUTES * TOTAL TIME: 30 MINUTES [image]
PER SERVING ( RECIPE): ( RECIPE): Calories: 270 Calories from fat: 35 Total fat: 4 g Saturated fat: 0.5 g Trans fat: 0 g Total carb: 49 mg Fiber: 13 g Sugars: 14 g Protein: 13 g Cholesterol: 0 mg Sodium: 140 mg Vitamin A: 30% Vitamin C: 25% Calcium: 10% Iron: 20% Black beans in a rich, smoky mole rojo mole rojo. All the layers of flavor you expect from mole are here: chocolate, chili, tomato, and a bit of sweetness from raisins and anise. Tortilla chips bring lots of body and flavor, and a touch of cinnamon brings warmth that just begs to top off roasted pumpkin, or try it with the Ginger Mashed Sweet Potatoes & Apples Ginger Mashed Sweet Potatoes & Apples (page 63). I just think a hint of sweetness sets things off nicely, so even if you"re serving over brown rice, add some steamed plantains. I"m listing the sauce separately because it"s great for pouring over roasted veggies or Latin-inspired bowls. Use whatever almond or peanut b.u.t.ter you have on hand for this. (page 63). I just think a hint of sweetness sets things off nicely, so even if you"re serving over brown rice, add some steamed plantains. I"m listing the sauce separately because it"s great for pouring over roasted veggies or Latin-inspired bowls. Use whatever almond or peanut b.u.t.ter you have on hand for this.
RED VELVET MOLE: RED VELVET MOLE: 1 teaspoon olive oil 1 teaspoon olive oil 1 small onion, cut into medium dice 3 cloves garlic, minced 1 teaspoon aniseeds 5 teaspoons chili powder 2 teaspoons dried oregano or marjoram 1 teaspoon ground cinnamon teaspoon ground allspice 1 teaspoon smoked paprika 1 (16-ounce) can diced tomatoes 1 cup vegetable broth cup raisins cup crushed low-fat tortilla chips 3 tablespoons unsweetened cocoa powder 1 tablespoon almond or peanut b.u.t.ter 2 tablespoons agave nectar 1 (24-ounce) can black beans, drained and rinsed Preheat a 2-quart pot over medium heat. Saute the onion in the oil for 5 to 7 minutes, until translucent. Add the garlic, herbs, and spices. Saute for another minute or so.
Add the tomatoes and broth, and bring to a boil. Once boiling, add the raisins, tortilla chips, chocolate powder, and almond b.u.t.ter. Simmer for about 15 minutes, until slightly reduced. reduced.
Once the mole has cooked for 15 minutes, use a submersion blender to puree it smooth. If you don"t have a submersion blender, transfer it to the food processor or blender and puree until smooth. If your blender isn"t equipped with a lid that has an opening on top, make sure to lift the lid every few seconds so that the steam doesn"t build up and kill you.
Transfer the mole back to the pot and stir in the agave. Taste for seasonings and add the beans. Let sit for at least 10 minutes so that the flavors "marry." Taste and adjust the seasoning if necessary.
Unfried Refried Beans SERVES 6 * ACTIVE TIME: 10 MINUTES * TOTAL TIME: 20 MINUTES [image]
PER SERVING ( RECIPE): ( RECIPE): Calories: 200 Calories from fat: 15 Total fat: 2 g Saturated fat: 0 g Trans fat: 0 g Total carb: 36 g Fiber: 12 g Sugars: 3 g Protein: 11 g Cholesterol: 0 mg Sodium: 200 mg Vitamin A: 4% Vitamin C: 15% Calcium: 8% Iron: 15% Refried beans aren"t actually beans that are fried twice, they"re beans that have been very well fried. These refried beans, however, are neither twice fried nor well fried; they"re completely unfried. I use tomato sauce to get that mouthwatering consistency you"ve come to expect from refried beans, without using that cup of oil you"ve come to regret. This is one of those recipes I"ve been making forever; it"s completely dependable in tacos or over rice, when you get that hankering for a Mexican-inspired meal but don"t want to spend a lot of time.
1 teaspoon extra-virgin olive oil 1 teaspoon extra-virgin olive oil 1 small yellow onion, chopped finely 3 cloves garlic, minced 1 tablespoon coriander seeds, crushed (see tip, page 220) 2 teaspoons ground c.u.min teaspoon salt 1 (24-ounce) can pinto beans, drained and rinsed 1 (8-ounce) can tomato sauce Pinch of cayenne (optional) Preheat 2-quartpot over medium heat. Saute the onion in the oil for 3 to 25 minutes, until translucent. Add the garlic, coriander, c.u.min, and salt. Saute for another minute or so. Use splashes of water if it appears dry.
Add the pinto beans and mash with a fork or a mini-potato masher (or avocado masher). Add the tomato sauce and mix well. Cook to heat through, adding splashes of water to thin, if necessary. If you like it spicy, mix in a pinch of cayenne.
Hummus & Friends SERVES 8 (ABOUT -CUP EACH) TIME: 10 MINUTES.
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PER SERVING ( OF RECIPE) ( OF RECIPE) Calories: 60 Calories from fat: 20 Total fat: 2.5 g Saturated fat: 0 g Trans fat: 0 g Total Carb: 9 g Fiber: 2 g Sugars: <1 g="" protein:="" 4="" g="" cholesterol:="" 0="" mg="" sodium:="" 260="" mg="" vitamin="" a:="" 0%="" vitamin="" c:="" 4%="" calcium:="" 0%="" iron:="" 4%="" the="" secret="" to="" great-tasting="" and="" creamy="" low-fat="" hummus="" is="" to="" reserve="" a="" little="" bit="" of="" the="" chickpea="" liquid.="" this="" oil-free="" hummus="" might="" not="" be="" the="" one="" i="" would="" take="" to="" a="" potluck="" to="" impress="" people,="" but="" if="" i"m="" settling="" in="" for="" a="" night="" of="" tv="" and="" wantto="" mindlessly="" munch="" on="" some="" carrot="" sticks,="" this="" dip="" really="" does="" the="" trick.="" it"s="" also="" wonderful="" over="" the="" baked="" falafel="" baked="" falafel="" (page="" 121),="" or="" to="" top="" off="" a="" salad.="" i="" love="" that="" you="" can="" eat="" this="" in="" -cup="" servings,="" or="" heck,="" have="" a="" little="" more="" if="" you="" want!="" i="" laugh="" at="" the="" serving="" size="" of="" those="" nutrition="" labels="" in="" the="" supermarket="" because="" really,="" who="" eats="" just="" a="" tablespoon="" of="" hummus?="" (page="" 121),="" or="" to="" top="" off="" a="" salad.="" i="" love="" that="" you="" can="" eat="" this="" in="" -cup="" servings,="" or="" heck,="" have="" a="" little="" more="" if="" you="" want!="" i="" laugh="" at="" the="" serving="" size="" of="" those="" nutrition="" labels="" in="" the="" supermarket="" because="" really,="" who="" eats="" just="" a="" tablespoon="" of="">
BASIC RECIPE: BASIC RECIPE: 1 (15-ounce) can chickpeas, liquid reserved 1 (15-ounce) can chickpeas, liquid reserved 2 cloves garlic 1 tablespoon olive oil 2 tablespoons freshly squeezed lemon juice teaspoon salt teaspoon paprika (optional) When you open the can of chickpeas, pour about 23 tablespoons of the liquid into a cup and set aside. Drain the rest of the liquid and rinse the chickpeas. Pulse them in a food processor along with the garlic until no whole chickpeas are left. Add the olive oil and lemon juice and puree for a bit. Add 2 tablespoons of the reserved liquid, the salt, and paprika, if using. Blend until very smooth, adding the last tablespoon of liquid if needed. Sc.r.a.pe down the sides of the food processor with a spatula to make sure you get everything. Taste for salt and lemon juice. You can serve immediately, but I like to let it chill for at least an hour.
And now for the friends!
Horseradish-Dill Hummus 1 tablespoon prepared horseradish 1 tablespoon prepared horseradish cup loosely packed fresh dill Puree the horseradish along with everything else. Pulse in the dill until chopped finely.
PER SERVING ( OF RECIPE) Adds 1 g of sugar and 2% Vitamin C to the Hummus nutritional info in the main recipe. PER SERVING ( OF RECIPE) Adds 1 g of sugar and 2% Vitamin C to the Hummus nutritional info in the main recipe.
Curried Green Onion Hummus 2 to 3 teaspoons curry powder 2 to 3 teaspoons curry powder cup chopped green onions Puree the curry powder along with everything else. Pulse in the green onions until chopped finely.
PER SERVING ( OF RECIPE) Adds 2% calcium to the Hummus nutritional info in the main recipe. PER SERVING ( OF RECIPE) Adds 2% calcium to the Hummus nutritional info in the main recipe.
Shabby Sheik Hummus 1 teaspoon ground c.u.min 1 teaspoon ground c.u.min 1 teaspoon smoked paprika teaspoon cayenne Puree the spices along with other ingredients in the hummus.
PER SERVING ( OF RECIPE) The nutritional info is the same as for the main recipe. PER SERVING ( OF RECIPE) The nutritional info is the same as for the main recipe.
Roasted Red Pepper & Kalamata Hummus 1 roasted red pepper, peeled and seeded ( cup if from ajar) 1 roasted red pepper, peeled and seeded ( cup if from ajar) cup pitted kalamata olives Puree the red pepper along with everything else. Pulse in the olives until chopped finely.
PER SERVING ( OF RECIPE) Adds 10 calories, 10 calories from fat, .5 g total fat, 2g carbs, 1 g fiber, 2 g sugar, 80 mg niacin, 10 % vitamin A, and 31 % vitamin C to the Hummus nutritional info in the main recipe. PER SERVING ( OF RECIPE) Adds 10 calories, 10 calories from fat, .5 g total fat, 2g carbs, 1 g fiber, 2 g sugar, 80 mg niacin, 10 % vitamin A, and 31 % vitamin C to the Hummus nutritional info in the main recipe.
Pizza Hummus cup chopped sun-dried tomatoes (not oil-packed) cup chopped sun-dried tomatoes (not oil-packed) 1 cup fresh basil Reconst.i.tute the tomatoes in a bowl by submerging them in warm water for about 215 minutes. Puree along with everything else. Pulse in the basil until chopped finely.
PER SERVING ( OF RECIPE) The nutritional info is the same as for the main recipe. PER SERVING ( OF RECIPE) The nutritional info is the same as for the main recipe.
Jalapeno-Cilantro Hummus 1 seeded, chopped average sized jalapeno 1 seeded, chopped average sized jalapeno cup fresh cilantro After pureeing, pulse the jalapeno and cilantro into the hummus until chopped finely.
PER SERVING ( OF RECIPE) Adds .5 g fiber, less than 1 g sugar, 2% vitamin A, 2% vitamin C, and 2% calcium to the Hummus nutritional info in the main recipe. PER SERVING ( OF RECIPE) Adds .5 g fiber, less than 1 g sugar, 2% vitamin A, 2% vitamin C, and 2% calcium to the Hummus nutritional info in the main recipe.
CHAPTER 5.
Sink-Your-Teeth-Into Tofu & Tempeh TOFU IS LIKE THAT FRIEND WHO ALWAYS KNOWS EXACTLY WHAT to say. So versatile and accomodating, tofu is there when you need her. Breakfast? Sure, try a scramble. Lunch? How about baked and sliced in sandwiches? And for dinner, whether it be a fancy night out on the town or a quiet evening at home with a Law & Order Law & Order marathon, tofu knows what"s up. marathon, tofu knows what"s up.
If tofu is the fun-loving soy next door, tempeh is its more grown-up cousin. Tempeh is a soy patty, but that description doesn"t exactly get the tongues wagging. It"s from Indonesia, and has a rich and interesting history, but really, all of that info can be Googled.
The reason I love tempeh is because the first time I tasted it, in burger form at a vegan restaurant in the "80s, it was so delicious it made my eyes roll back in my head. I had only been vegetarian for a short while, but sinking my teeth into that tempeh, I knew I was gonna be all right. It was downright succulent and the flavor complex-nutty, earthy, meaty. Everything you could want out of food.
Together, tofu and tempeh are true Wonder Twins. Topping salads or mashed potatoes and fighting crime, soy can do it all deliciously.
The Great Soy Scare The Great Soy Scare There"s a lot of scare mongering (soy mongering?) all over the place lately. I asked Matt to clear up some misconceptions about soy and here is what he had to say. He even cited a few sources to make it easier for you to do your own research and fact checking! There"s a lot of scare mongering (soy mongering?) all over the place lately. I asked Matt to clear up some misconceptions about soy and here is what he had to say. He even cited a few sources to make it easier for you to do your own research and fact checking!
Soybeans have been a part of people"s diets for thousands of years. It"s a bean, so it"s full of plant protein, healthy fats, and phytochemicals. In the last thirty years we"ve seen a lot of research on its ability to reduce cholesterol, lower cancer risk, and possibly even help prevent obesity.2 After the FDA approved the statement that soy is healthy for your heart, After the FDA approved the statement that soy is healthy for your heart,3 even more research came out. We are talking dozens of studies in research journals every month. Food companies jumped on the soy bandwagon and started putting it in everything from potato chips to pasta. Soon enough the backlash came, challenging it as a "superfood." I hate to say even more research came out. We are talking dozens of studies in research journals every month. Food companies jumped on the soy bandwagon and started putting it in everything from potato chips to pasta. Soon enough the backlash came, challenging it as a "superfood." I hate to say smear campaign smear campaign, but suddenly antisoy propaganda appeared everywhere. "It"s unsafe for kids!" "There"s estrogen in it, so it gives men b.o.o.bs!" None of this is true.4 There is no estrogen in soy like the estrogen our body produces, thankfully. Some of the phytochemicals have the unfortunate name of phytoestrogens, but they act against estrogen mostly and are the compounds that have the benefits! There is no estrogen in soy like the estrogen our body produces, thankfully. Some of the phytochemicals have the unfortunate name of phytoestrogens, but they act against estrogen mostly and are the compounds that have the benefits! The research says that soy is safe for everyone. People have been eating it for a long time and the people who eat the most it have lower rates of cancer, and heart disease, even when we take other factors into consideration. Try to eat it in its most whole form-think more edamame and less textured vegetable protein. And don"t worry about your sperm count decreasing or your b.r.e.a.s.t.s growing because of a simple bean. That just doesn"t happen! The research says that soy is safe for everyone. People have been eating it for a long time and the people who eat the most it have lower rates of cancer, and heart disease, even when we take other factors into consideration. Try to eat it in its most whole form-think more edamame and less textured vegetable protein. And don"t worry about your sperm count decreasing or your b.r.e.a.s.t.s growing because of a simple bean. That just doesn"t happen! Tofu & Tempeh in Training Tofu & Tempeh in Training Some of these recipes a.s.sume you know a couple of things about tofu, but just in case you don"t, here is where you report for tofu basic training. Some of these recipes a.s.sume you know a couple of things about tofu, but just in case you don"t, here is where you report for tofu basic training.
HOW TO PRESS TOFU (AND WHY, FOR GOODNESS" SAKE?) With the exception of a few brands, extra-firm tofu, the kind I most often call for, usually comes packed in water. If you would like your tofu to absorb more flavor, you press it first to get rid of some of the water and make room for more marinade. There are expensive tofu-pressing gadgets out there, but really, all you need are a flat surface, a clean kitchen towel, and a really heavy book. You can also add a couple of cans of beans for good measure. With the exception of a few brands, extra-firm tofu, the kind I most often call for, usually comes packed in water. If you would like your tofu to absorb more flavor, you press it first to get rid of some of the water and make room for more marinade. There are expensive tofu-pressing gadgets out there, but really, all you need are a flat surface, a clean kitchen towel, and a really heavy book. You can also add a couple of cans of beans for good measure. Remove the tofu from the package and press it lightly with your hands over the sink to remove some of the water. Wrap it in a kitchen towel and set it on a counter. Balance a superheavy, hardcover book on the tofu. Place a few cans of beans on the book. Let the tofu rest for half an hour, then flip and press for another half hour. Change the kitchen towel if it appears excessively soaked. Your tofu is now pressed and ready to use! Remove the tofu from the package and press it lightly with your hands over the sink to remove some of the water. Wrap it in a kitchen towel and set it on a counter. Balance a superheavy, hardcover book on the tofu. Place a few cans of beans on the book. Let the tofu rest for half an hour, then flip and press for another half hour. Change the kitchen towel if it appears excessively soaked. Your tofu is now pressed and ready to use!
HOW TO TAME YOUR TEMPEH Tempeh can have a bitter flavor, but not necessarily in a bad way, more like in an arugula way. If you"re easing into the world of tempeh, have something against arugula, or just want the other flavors you"re using to stand out more, steaming the tempeh is the way to go. First slice the tempeh into the desired shape, then steam for about 10 minutes. Another benefit of steaming is that it loosens up the tempeh and gets it ready to soak up more marinade. Can"t go wrong there. Tempeh can have a bitter flavor, but not necessarily in a bad way, more like in an arugula way. If you"re easing into the world of tempeh, have something against arugula, or just want the other flavors you"re using to stand out more, steaming the tempeh is the way to go. First slice the tempeh into the desired shape, then steam for about 10 minutes. Another benefit of steaming is that it loosens up the tempeh and gets it ready to soak up more marinade. Can"t go wrong there.
Basic Baked Tofu (or Tempeh) SERVES 4 * ACTIVE TIME: 10 MINUTES * TOTAL TIME: 2 HOURS [image]
(CAN BE MADE GLUTEN FREE IF USING GF TAMARI).
PER SERVING PER SERVING ( RECIPE): ( RECIPE):.
Calories: 90 Calories from fat: 35 Total fat: 4 g Saturated fat: 1 g Trans fat: 0 g Total carb: 5 g Fiber: <1 g="" sugars:="" 2="" g="" protein:="" 9="" g="" cholesterol:="" 0="" mg="" sodium:="" 500="" mg="" vitamin="" a:="" 0%="" vitamin="" c:0%="" calcium:="" 20%="" iron:="" 10%="" basic.="" like="" black="" jeans="" and="" a="" hoodie="" and="" flip-flops="" and="" that="" messenger="" bag="" you"ve="" had="" since="" the="" clinton="" administration.="" well,="" maybe="" your="" basic="" is="" a="" little="" different,="" but="" this="" tofu="" is="" pretty="" ubiquitous.="" any="" health="" food="" store="" in="" the="" united="" states="" will="" carry="" a="" tofu="" like="" this,="" perfect="" for="" tucking="" into="" sandwiches,="" topping="" salads,="" or="" serving="" as="" a="" main="" dish="" along="" with="" some="" caulipots="" caulipots="" (page="" 54),="" greens,="" and="" gravy.="" the="" nutritional="" info="" is="" for="" two="" slices,="" but="" the="" serving="" size="" really="" depends="" what="" you"re="" using="" it="" for.="" for="" example,="" maybe="" you="" want="" to="" slice="" off="" one="" piece="" to="" top="" a="" salad,="" but="" use="" three="" slices="" in="" a="" sandwich.="" (page="" 54),="" greens,="" and="" gravy.="" the="" nutritional="" info="" is="" for="" two="" slices,="" but="" the="" serving="" size="" really="" depends="" what="" you"re="" using="" it="" for.="" for="" example,="" maybe="" you="" want="" to="" slice="" off="" one="" piece="" to="" top="" a="" salad,="" but="" use="" three="" slices="" in="" a="">
Back when I had an office job, I"d make the marinade the night before and press the tofu when I woke up. I"d get ready, put on my face and all that, then put the tofu in the marinade for the day. You don"t get to flip it, but if it"s mostly submerged that shouldn"t be too much of a problem.
MARINADE: MARINADE: cup vegetable broth cup vegetable broth 3 tablespoons balsamic vinegar 2 tablespoons tamari or soy sauce 1 teaspoon dried thyme 3 cloves garlic, minced TOFU: 1 block extra-firm tofu (about 14 ounces), pressed 1 block extra-firm tofu (about 14 ounces), pressed Prepare the marinade by combining all its ingredients in a wide, shallow bowl.
Cut the tofu widthwise into eight equal pieces. If you like, slice those pieces corner to corner to form triangles. Marinate for at least an hour, flipping after 30 minutes.
Preheat the oven to 375F. Spray a baking sheet with nonstick cooking spray. Place the tofu on the baking sheet and bake for 20 minutes. Spray with a little more cooking spray and flip the pieces. Spoon some marinade over each piece and bake for another 10 minutes. If you like, place under the broiler for about 3 more minutes, for extra chewiness.
Variation: Basic Baked Tempeh Mix together the marinade ingredients and marinate the tempeh for at least an hour, or up to overnight.
Preheat the oven to 400F. Lightly oil a baking sheet. Place the tempeh slices in a single layer on the baking sheet. Bake for 25 to 30 minutes, flipping once. Spoon extra marinade over the tempeh a few times during baking.