This dish was so delish. I put everything in the crock pot in the morning, and I could smell the wonderfulness wafting from my home even before I opened the front door. Positive reviews from everyone! Feel free to substitute anything for the seitan - tofu, tempeh, portabello mushrooms or even mock chicken.
1/2 recipe Cheater Seitan
1 12oz can corn
1 medium onion, chopped
1 cup salsa of your choice - the chunkier the better
1 12oz can tomato sauce
2 cloves garlic, minced
1 1/2 cups black beans
Real salt to taste
Put all ingredients in a crock pot. Cook on low for at least 4 hours, but I cooked mine for 9 and it worked out fine. If possible, stir from time to time to ensure the dish doesn't burn.
Serve over brown rice, barley or whole wheat pasta. If desired, garnish with non-dairy sour cream and non-dairy cheese.
Showing posts with label Dinner. Show all posts
Showing posts with label Dinner. Show all posts
Wednesday, April 6
Thursday, January 27
Creamy Broccoli Carrot Soup
This is so easy and so filling, but so healthy! I guess that's the theme of all my soups, if you really think about it. It doesn't have a ton of calories (only about 180 per cup), so you can easily have seconds - even if you're watching your weight. The boys and I scarfed it right down.
4 c. vegetable broth
1/2 c. dry barley
2 medium stalks broccoli
2 large carrots, peeled if desired*
13.6 oz. can Lite Coconut Milk (I used the Thai Kitchen brand)
1 c. vegan cheese (optional)
4 T. nutritional yeast
Granulated garlic to taste
Real Salt to taste
Bring the vegetable broth to a boil. Add barley, return to a simmer, and cook for 15 minutes, stirring occasionally. Meanwhile, prepare the vegetables.
Shred carrots using the large holes of a cheese grater (a food processor makes quick work of this, but it's easy enough to do by hand). Cut florets off broccoli and chop stalk into pieces equal to the size of the florets, stopping when the stalk gets tough. Soak in a bowl of cold water and apple cider vinegar for about 10 minutes. Drain, then process in a food processor until small pieces but not completely pulverized.
After the barley has been cooking for 15 minutes, add coconut milk, broccoli and carrots. Stir to combine. Return to a simmer and cook 15 more minutes or until vegetables and barley are tender. Season with salt and granulated garlic as desired.
You can add the cheese and nutritional yeast at this point and serve, or you can make it creamier. I vote creamier. If you have an immersion (hand) blender, stick it in the pot and blend away until it reaches the desired consistency. If you don't, you can process in batches in your blender - just remember it's hot and the lid can blow off if you try to process too much at once. Make it as creamy or chunky as you like. If you are blending, add the cheese and nutritional yeast at the end. The cheese can be hard to get off the blender blades.
Makes 6, 1-cup servings (but you're going to want more than one cup, I promise!)
*Note: It is not necessary to peel most root vegetables - just give them a good scrubbing. Keeping the skin on retains more fiber and most of the time you won't notice a difference. :)
4 c. vegetable broth
1/2 c. dry barley
2 medium stalks broccoli
2 large carrots, peeled if desired*
13.6 oz. can Lite Coconut Milk (I used the Thai Kitchen brand)
1 c. vegan cheese (optional)
4 T. nutritional yeast
Granulated garlic to taste
Real Salt to taste
Bring the vegetable broth to a boil. Add barley, return to a simmer, and cook for 15 minutes, stirring occasionally. Meanwhile, prepare the vegetables.
Shred carrots using the large holes of a cheese grater (a food processor makes quick work of this, but it's easy enough to do by hand). Cut florets off broccoli and chop stalk into pieces equal to the size of the florets, stopping when the stalk gets tough. Soak in a bowl of cold water and apple cider vinegar for about 10 minutes. Drain, then process in a food processor until small pieces but not completely pulverized.
After the barley has been cooking for 15 minutes, add coconut milk, broccoli and carrots. Stir to combine. Return to a simmer and cook 15 more minutes or until vegetables and barley are tender. Season with salt and granulated garlic as desired.
You can add the cheese and nutritional yeast at this point and serve, or you can make it creamier. I vote creamier. If you have an immersion (hand) blender, stick it in the pot and blend away until it reaches the desired consistency. If you don't, you can process in batches in your blender - just remember it's hot and the lid can blow off if you try to process too much at once. Make it as creamy or chunky as you like. If you are blending, add the cheese and nutritional yeast at the end. The cheese can be hard to get off the blender blades.
Makes 6, 1-cup servings (but you're going to want more than one cup, I promise!)
*Note: It is not necessary to peel most root vegetables - just give them a good scrubbing. Keeping the skin on retains more fiber and most of the time you won't notice a difference. :)
Tuesday, January 18
Smunchies
The kids and I can't agree whether these are called Smunchies or Crunchies, but either way they're requested often. Like other recipes, I will sometimes add dairy cheese for the boys, but I omit the dairy cheese from mine and it is plenty delicious just as is. They're a little time-consuming, but better than anything I've ever had at That One Taco Joint. PS If you're thinking this looks similar to stuffed bell peppers you're right, but the outcome is completely different.
4 very large flour tortillas (I think 12" is the biggest they make)
1 8" flour tortilla torn into fourths
4 tostata shells, the flatter the better
2 T. olive oil
1 medium onion, diced
2 to 3 cloves garlic, minced
1 T. tomato paste
1 1/2 c. lentils*
1 1/2 c. brown rice*
Taco seasoning to taste
4 to 5 dashes Worcestershire (vegean) to taste
4 to 5 dashes chipotle tobasco sauce
4 T. vegan sour cream (commercially purchased or make your own)
4 T. salsa
Diced tomato, optional
Shredded lettuce, optional
Vegan cheese, shredded, optional
*For variation, you may substitute refried beans (vegan, of course) for all or part of the lentil and rice mixture.
Warm flour tortillas either in the microwave or a large, dry skillet. Keep warm in a tortilla keeper or on a plate under layers of paper towels. Set all tortillas, including tostata shells, aside so they are ready for assembly.
In a large skillet, heat olive oil over medium-high heat. Add onion and garlic and cook, stirring frequently, until very soft but not yet carmelized. Add tomato paste and stir to incorporate. Add enough hot water to keep ingredients moist and not sticking to the pan. If you add too much, don't worry - you can just let it cook down at the end.
Add lentils, brown rice (and/or refried beans if using), taco seasoning, worcestershire sauce and tobasco sauce. Stir to combine and cook until heated through. Let it cook a few minutes for flavors to blend, adding additional water if necessary.
Preheat another large, dry skillet over medium heat. Assemble smunchies. Arrange 1/4 of the lentil mixture followed by 1/4 of the salsa and the tostada shell. On top of the tostada shell spread the sour cream and any other optional fixin's you choose. The flour tortilla is not large enough to wrap itself all the way around, so place 1/4 of the smaller flour tortilla in the center. Begin folding edges of large tortilla up and over, holding in place until all edges are folded. (You should not be able to see any of the inner ingredients at this point.)
Place smunchie in pan, folded sides down, and cook for 4 to 5 minutes or until golden brown. Check occasionally to ensure it is not burning. Flip and cook an additional 2 to 3 minutes or until the top is golden. Let stand a few minutes before serving as it will be HOT.
Repeat with remaining smunchies. Makes 4 smunchies. Warning: children, specifically teenage boys, get addicted to smunchies and you may be asked repeatedly to make them.
4 very large flour tortillas (I think 12" is the biggest they make)
1 8" flour tortilla torn into fourths
4 tostata shells, the flatter the better
2 T. olive oil
1 medium onion, diced
2 to 3 cloves garlic, minced
1 T. tomato paste
1 1/2 c. lentils*
1 1/2 c. brown rice*
Taco seasoning to taste
4 to 5 dashes Worcestershire (vegean) to taste
4 to 5 dashes chipotle tobasco sauce
4 T. vegan sour cream (commercially purchased or make your own)
4 T. salsa
Diced tomato, optional
Shredded lettuce, optional
Vegan cheese, shredded, optional
*For variation, you may substitute refried beans (vegan, of course) for all or part of the lentil and rice mixture.
Warm flour tortillas either in the microwave or a large, dry skillet. Keep warm in a tortilla keeper or on a plate under layers of paper towels. Set all tortillas, including tostata shells, aside so they are ready for assembly.
In a large skillet, heat olive oil over medium-high heat. Add onion and garlic and cook, stirring frequently, until very soft but not yet carmelized. Add tomato paste and stir to incorporate. Add enough hot water to keep ingredients moist and not sticking to the pan. If you add too much, don't worry - you can just let it cook down at the end.
Add lentils, brown rice (and/or refried beans if using), taco seasoning, worcestershire sauce and tobasco sauce. Stir to combine and cook until heated through. Let it cook a few minutes for flavors to blend, adding additional water if necessary.
Preheat another large, dry skillet over medium heat. Assemble smunchies. Arrange 1/4 of the lentil mixture followed by 1/4 of the salsa and the tostada shell. On top of the tostada shell spread the sour cream and any other optional fixin's you choose. The flour tortilla is not large enough to wrap itself all the way around, so place 1/4 of the smaller flour tortilla in the center. Begin folding edges of large tortilla up and over, holding in place until all edges are folded. (You should not be able to see any of the inner ingredients at this point.)
Place smunchie in pan, folded sides down, and cook for 4 to 5 minutes or until golden brown. Check occasionally to ensure it is not burning. Flip and cook an additional 2 to 3 minutes or until the top is golden. Let stand a few minutes before serving as it will be HOT.
Repeat with remaining smunchies. Makes 4 smunchies. Warning: children, specifically teenage boys, get addicted to smunchies and you may be asked repeatedly to make them.
Monday, January 17
Stuffed Peppers
Traditionally stuffed bell peppers are made with ground beef and cheese - poor cows! This version is just as tasty, probably more filling, and doesn't leave you feeling like you have a rock in your gut. It's light, healthy and tasty. They key is lots and lots of seasonings. :o)
3 bell peppers (I use green, but use any color you like)
1 1/2 c. cooked rice
1 1/2 c. cooked lentils
1 small white or yellow onion, diced
2 T. olive oil
3 cloves garlic, minced
2 T. tomato paste*
Water
Taco seasoning to taste**
Real Salt to taste
4 to 5 dashes Chipotle Tobasco sauce
4 to 5 dashes worcestershire sauce
1/8 c. nutritional yeast
Cook rice and lentils if you don't already have them cooked. Don't be afraid of making too much - you can just measure out what you need for this recipe and save the rest for a future meal.
Fill a very large pot with hot water, within a couple of inches of the top. Bring to a boil. Remove cores and seeds from peppers, rinsing well to remove any remaining seeds. Submerge in boiling water and blanch for 2 to 3 minutes - DO NOT OVERCOOK! Mushy peppers won't work for this at all. :) To test, they should be fork-tender, but still be able to stand up on their own. It's better to remove them early and test, because you can always put them back in the hot water if they need to be cooked a little longer. When finished, remove peppers from water and let drain, upside down, while preparing the rest of the dish.
Preheat oven to 350 degrees.
Pour olive oil in a large skillet over medium-high heat. When olive oil is warm, add onion and garlic and cook, stirring frequently, until onion and garlic are soft and aromatic. Add lentils, rice, and tomato paste, stirring to combine. Add water as needed to keep the mixture moist (I ultimately ended up adding about 2 cups hot water by the end, but do so gradually). Add taco seasoning, Real Salt, Chipotle Tobasco and worcestershire (most worcestershire sauces have anchovies and are therefore not vegan - but if you look hard you can find a vegan version). Continue stirring, adding water as needed, and adjusting for taste. Remove from heat.
Line an 8x8 baking dish with foil. Do NOT coat with cooking spray as this will make your peppers burn. Your peppers should be firm enough to stand on their own. Stuff each pepper with 1/3 of the stuffing. If desired, top with vegan cheese. Most vegan cheeses don't melt. For my kids I add dairy cheese, but I leave mine naked, so to speak. Prop them up together so they don't fall over (hence the reason for using a small baking dish as well).
Bake for 15 minutes or until hot and bubbly. Remove from oven and let stand for about 5 minutes. Using tongs, grab the peppers and cut in half. Top with vegan sour cream if desired.
Makes 6 servings.
Variation: Cut peppers in half prior to stuffing. Divide the filling six ways. Pro: you don't have to try to cut a hot pepper in half. Con: the stuffing doesn't stay in quite as well. Another option is simply to serve the peppers whole, though this is a LOT of food. Fine for my teenage children, but a little too much for me. If you have any leftovers, store them in an airtight container and eat within a couple of days.
*Most cans of tomato paste come in 6 ounces, and I rarely use 6 ounces at once. To avoid waste, I measure it out into 1-tablespoon portions and freeze. When I need the tomato paste, I simply pull it out of the freezer and add it directly to the recipe.
**Using a premade taco-seasoning may not seem very "vegan." I totally agree. However, I bought a container of it at Costco quite some time ago and I'm still trying to use it. I'm a huge fan of not wasting, so until the warehouse-sized container of taco seasoning is gone, this will show up in my recipes. After that, I will come up with some! :~)
3 bell peppers (I use green, but use any color you like)
1 1/2 c. cooked rice
1 1/2 c. cooked lentils
1 small white or yellow onion, diced
2 T. olive oil
3 cloves garlic, minced
2 T. tomato paste*
Water
Taco seasoning to taste**
Real Salt to taste
4 to 5 dashes Chipotle Tobasco sauce
4 to 5 dashes worcestershire sauce
1/8 c. nutritional yeast
Cook rice and lentils if you don't already have them cooked. Don't be afraid of making too much - you can just measure out what you need for this recipe and save the rest for a future meal.
Fill a very large pot with hot water, within a couple of inches of the top. Bring to a boil. Remove cores and seeds from peppers, rinsing well to remove any remaining seeds. Submerge in boiling water and blanch for 2 to 3 minutes - DO NOT OVERCOOK! Mushy peppers won't work for this at all. :) To test, they should be fork-tender, but still be able to stand up on their own. It's better to remove them early and test, because you can always put them back in the hot water if they need to be cooked a little longer. When finished, remove peppers from water and let drain, upside down, while preparing the rest of the dish.
Preheat oven to 350 degrees.
Pour olive oil in a large skillet over medium-high heat. When olive oil is warm, add onion and garlic and cook, stirring frequently, until onion and garlic are soft and aromatic. Add lentils, rice, and tomato paste, stirring to combine. Add water as needed to keep the mixture moist (I ultimately ended up adding about 2 cups hot water by the end, but do so gradually). Add taco seasoning, Real Salt, Chipotle Tobasco and worcestershire (most worcestershire sauces have anchovies and are therefore not vegan - but if you look hard you can find a vegan version). Continue stirring, adding water as needed, and adjusting for taste. Remove from heat.
Line an 8x8 baking dish with foil. Do NOT coat with cooking spray as this will make your peppers burn. Your peppers should be firm enough to stand on their own. Stuff each pepper with 1/3 of the stuffing. If desired, top with vegan cheese. Most vegan cheeses don't melt. For my kids I add dairy cheese, but I leave mine naked, so to speak. Prop them up together so they don't fall over (hence the reason for using a small baking dish as well).
Bake for 15 minutes or until hot and bubbly. Remove from oven and let stand for about 5 minutes. Using tongs, grab the peppers and cut in half. Top with vegan sour cream if desired.
Makes 6 servings.
Variation: Cut peppers in half prior to stuffing. Divide the filling six ways. Pro: you don't have to try to cut a hot pepper in half. Con: the stuffing doesn't stay in quite as well. Another option is simply to serve the peppers whole, though this is a LOT of food. Fine for my teenage children, but a little too much for me. If you have any leftovers, store them in an airtight container and eat within a couple of days.
*Most cans of tomato paste come in 6 ounces, and I rarely use 6 ounces at once. To avoid waste, I measure it out into 1-tablespoon portions and freeze. When I need the tomato paste, I simply pull it out of the freezer and add it directly to the recipe.
**Using a premade taco-seasoning may not seem very "vegan." I totally agree. However, I bought a container of it at Costco quite some time ago and I'm still trying to use it. I'm a huge fan of not wasting, so until the warehouse-sized container of taco seasoning is gone, this will show up in my recipes. After that, I will come up with some! :~)
Monday, December 27
Bean & Barley Weight Loss Soup
I call this "weight loss soup" because it's relatively low in calories, very low in fat, and high in both protein and fiber. It uses a few more processed ingredients than I usually like (canned corn, green beans, etc.) so feel free to substitute fresh or frozen if you have them. This is especially good for combatting the Christmas Hangover - you know, the time when in three days you eat more cookies and fudge than any person should eat over the course of a lifetime.
1 1/2 c. black beans
1 can (12 oz) diced tomatoes, undrained
1 can (12 oz) white or yellow corn, drained
1 can (12 oz) green beans, drained
1 c. cooked barley (not pearled)
1/2 onion, diced
2 c. veggie broth
1 large or 2 small bay leaves
Basil, granulated garlic (or fresh garlic), and Real Salt to taste
2 T. nutritional yeast
Combine all ingredients except basil, garlic, salt and nutritional yeast in a large pot. Bring to a simmer over medium-low heat, stirring occasionally. Add basil, garlic, and salt to taste. Continue simmering for 15 minutes to allow flavors to blend.
Add nutritional yeast, stir well, and let stand for 5 minutes. Remove bay leaves.
Makes 4, 1 1/2 cup servings or 6, 1 cup servings.
1 1/2 c. black beans
1 can (12 oz) diced tomatoes, undrained
1 can (12 oz) white or yellow corn, drained
1 can (12 oz) green beans, drained
1 c. cooked barley (not pearled)
1/2 onion, diced
2 c. veggie broth
1 large or 2 small bay leaves
Basil, granulated garlic (or fresh garlic), and Real Salt to taste
2 T. nutritional yeast
Combine all ingredients except basil, garlic, salt and nutritional yeast in a large pot. Bring to a simmer over medium-low heat, stirring occasionally. Add basil, garlic, and salt to taste. Continue simmering for 15 minutes to allow flavors to blend.
Add nutritional yeast, stir well, and let stand for 5 minutes. Remove bay leaves.
Makes 4, 1 1/2 cup servings or 6, 1 cup servings.
Wednesday, December 1
Curry Wraps
My oldest hates everything foreign - usually until he tries it. This was no exception. The flavor was not something he was used to, but it was quite yummy and we all enjoyed it. I should have made mored because they both wanted seconds! :o)
1 1/2 c. cooked barley
1 1/2 c. cooked white beans
Curry Sauce (recipe will follow)
3 burrito-sized wheat tortillas
9 romaine lettuce leaves
Shredded Vegan Cheese (if desired)
Combine barley and white beans in a large bowl or pot. Use a bowl if you are making a cold wrap and use a pot if you are making a warm wrap.
Prepare Curry Sauce:
1 package (12 oz) light firm silken tofu, drained
1 t. yellow curry powder
1 t. Real Salt
1/4 t. granulated garlic
1/4 t. ginger
1/8 c. nutritional yeast
1 T. Bragg's Liquid Aminos
1/4 c. coconut milk
Place all ingredients except coconut milk in a hand blender. Add half of the coconut milk and begin blending, adding more milk as necessary to reach desired consistency. The sauce should be thin but not runny. Taste, and adjust seasonings if necessary.
Add 1/2 of the sauce mixture to beans and barley, stirring to combine. Store remaining sauce in an air-tight container in the refrigerator for up to one week. If you want a warm wrap, heat barley mixture over low heat until just heated through. Remove center rib from lettuce leaves, and arrange three of each lettuce leaf on each tortilla. Top with 1/3 of barley mixture. Fold bottom up and then roll both sides over like a burrito. Serve immediately.
If desired, garnish with tomato and/or avocato before rolling.
1 1/2 c. cooked barley
1 1/2 c. cooked white beans
Curry Sauce (recipe will follow)
3 burrito-sized wheat tortillas
9 romaine lettuce leaves
Shredded Vegan Cheese (if desired)
Combine barley and white beans in a large bowl or pot. Use a bowl if you are making a cold wrap and use a pot if you are making a warm wrap.
Prepare Curry Sauce:
1 package (12 oz) light firm silken tofu, drained
1 t. yellow curry powder
1 t. Real Salt
1/4 t. granulated garlic
1/4 t. ginger
1/8 c. nutritional yeast
1 T. Bragg's Liquid Aminos
1/4 c. coconut milk
Place all ingredients except coconut milk in a hand blender. Add half of the coconut milk and begin blending, adding more milk as necessary to reach desired consistency. The sauce should be thin but not runny. Taste, and adjust seasonings if necessary.
Add 1/2 of the sauce mixture to beans and barley, stirring to combine. Store remaining sauce in an air-tight container in the refrigerator for up to one week. If you want a warm wrap, heat barley mixture over low heat until just heated through. Remove center rib from lettuce leaves, and arrange three of each lettuce leaf on each tortilla. Top with 1/3 of barley mixture. Fold bottom up and then roll both sides over like a burrito. Serve immediately.
If desired, garnish with tomato and/or avocato before rolling.
Friday, November 26
Mushroom and Rice Soup
The biggest debate we had here was whether to add diced tomatoes to the recipe. Ultimately we decided no tomatoes with the Pick-a-Number routine. It was delicious and filling. We had very large servings and there was enough for 3 bowls. We will definitely be making this again.
2 c. vegetable broth
4 large carrots, scrubbed and sliced into "coins"
1 medium onion, diced
2 cloves garlic, minced
2 stalks celery, sliced
2 bay leaves
4 large mushrooms or 6 to 8 small mushrooms, stems removed and chopped
1 c. cooked brown rice
1 1/2 c. cooked garbanzo beans
Real Salt, granulated garlic and basil to taste
1 T. white or yellow miso
1/4 c. nutritional yeast
In a very large saucepan combine vegetable broth, carrots, onion, garlic, celery and bay leaves. Bring to a boil, reduce heat to medium-low and cook for about 10 minutes or until vegetables are tender. Remove bay leaves.
Add seasonings to taste. It is easier to do it at this stage of the cooking than at the end because there are more Chunky Things through which you must blend the seasonings. If you prefer to do it at the end you can. :~)
Add mushrooms, rice and beans. Return to a simmer and cook for 3 to 4 minutes or until mushrooms are soft. Adjust seasonings if necessary. Remove from heat and add miso and nutritional yeast. Serve immediately.
Variations: Like many things on this blog, the vegetables can be swapped out, added or otherwise changed. Zucchini and spinach are some that come to mind. However, the soup can be made creamier, if desired. To make creamier, blend garbanzo beans with about 1/2 cup of the soup broth before adding to the soup. You can blend all or part of the beans, depending on your preference.
Note: When adding miso to a soup, it is important that the miso not be boiled. If boiled, miso paste turns oily and icky and, quite frankly, doesn't taste very good. For best results, cook the soup completely and add miso right before serving, AFTER removing soup from the heat source. :)
**Can be made in the slow cooker.** :o)
Random factoid: Most people toss a significant amount of fiber by peeling the skins off veggies. Whenever possible, leave the skins on vegetables like carrots and potatoes. Just scrub 'em good.
2 c. vegetable broth
4 large carrots, scrubbed and sliced into "coins"
1 medium onion, diced
2 cloves garlic, minced
2 stalks celery, sliced
2 bay leaves
4 large mushrooms or 6 to 8 small mushrooms, stems removed and chopped
1 c. cooked brown rice
1 1/2 c. cooked garbanzo beans
Real Salt, granulated garlic and basil to taste
1 T. white or yellow miso
1/4 c. nutritional yeast
In a very large saucepan combine vegetable broth, carrots, onion, garlic, celery and bay leaves. Bring to a boil, reduce heat to medium-low and cook for about 10 minutes or until vegetables are tender. Remove bay leaves.
Add seasonings to taste. It is easier to do it at this stage of the cooking than at the end because there are more Chunky Things through which you must blend the seasonings. If you prefer to do it at the end you can. :~)
Add mushrooms, rice and beans. Return to a simmer and cook for 3 to 4 minutes or until mushrooms are soft. Adjust seasonings if necessary. Remove from heat and add miso and nutritional yeast. Serve immediately.
Variations: Like many things on this blog, the vegetables can be swapped out, added or otherwise changed. Zucchini and spinach are some that come to mind. However, the soup can be made creamier, if desired. To make creamier, blend garbanzo beans with about 1/2 cup of the soup broth before adding to the soup. You can blend all or part of the beans, depending on your preference.
Note: When adding miso to a soup, it is important that the miso not be boiled. If boiled, miso paste turns oily and icky and, quite frankly, doesn't taste very good. For best results, cook the soup completely and add miso right before serving, AFTER removing soup from the heat source. :)
**Can be made in the slow cooker.** :o)
Random factoid: Most people toss a significant amount of fiber by peeling the skins off veggies. Whenever possible, leave the skins on vegetables like carrots and potatoes. Just scrub 'em good.
Wednesday, November 17
Thai Peanut Pasta
When I was a kid, my family ate spaghetti at least twice a week and sometimes more. The result? Neither my brother or I can stand the sight or smell of spaghetti. Unfortunately, it is my oldest son's favorite dish. We came up with an agreement that I would, on occasion, make spaghetti noodles but I get to pick the sauce. This was a tasty dish that met both our desires.
1 12 oz package whole wheat thin spaghetti noodles (you can substitute rice noodles for a more authentic Thai dish - but you will need to adjust the cooking method accordingly)
1 small bunch broccoli, cut into small florets*
1/2 c. peanut butter
1/2 c. hot water
4 T. lime juice
2 T. rice vinegar
4 T. tamari or soy sauce
4 T. minced garlic (use more if you like garlic)
1/2 t. ground ginger
2 scallions, minced
1/4 head cabbage, thinly sliced
1/2 c. bean sprouts
1 16 oz package extra firm tofu (not silken)
Fill a large pot 2/3 full of hot water. Bring to a boil. Add broccoli, cook for 2 minutes, then add spaghetti and boil according to package direction. Stop on the lower end of the cooking range so noodles don't become mush.
Prepare sauce while spaghetti is cooking. Combine peanut butter, hot water, lime juice, rice vinegar, tamari, garlic and ginger in a medium sauce pan. Cook over medium heat, stirring constantly, until peanut butter melts and all ingredients are combined. Simmer for 5 to 10 minutes or until slightly thickened. If mixture becomes too thick, add a little water. If mixture is too thin, mix a little cornstarch and cold water and pour into sauce.
When noodles and broccoli are finished cooking, drain water. Place cabbage, green onions and tofu in empty hot pot. Pour noodles and broccoli back in pot, cover securely with lid, and let stand for 2 to 3 minutes. Add sauce and toss to combine.
Serve immediately. If desired, top with crushed peanuts and garnish with cilantro or parsley and lime wedges.
Variation: If you like your Thai dishes hot, add some crushed red pepper or thai chili to the peanut sauce. The milder the better for me, but if you like the zip this will help.
*Note: I hate waste. I buy the bunches of broccoli rather than the florets because I know I will use the stalks and they won't go to waste. Once you remove the florets, use a vegetable peeler to remove the tough outer skin of the stalk. Slice the stalk thinly and cook stalk pieces the same way you would cook the florets.
Note #2: This does not reheat well. I do not recommend planning on leftovers.
1 12 oz package whole wheat thin spaghetti noodles (you can substitute rice noodles for a more authentic Thai dish - but you will need to adjust the cooking method accordingly)
1 small bunch broccoli, cut into small florets*
1/2 c. peanut butter
1/2 c. hot water
4 T. lime juice
2 T. rice vinegar
4 T. tamari or soy sauce
4 T. minced garlic (use more if you like garlic)
1/2 t. ground ginger
2 scallions, minced
1/4 head cabbage, thinly sliced
1/2 c. bean sprouts
1 16 oz package extra firm tofu (not silken)
Fill a large pot 2/3 full of hot water. Bring to a boil. Add broccoli, cook for 2 minutes, then add spaghetti and boil according to package direction. Stop on the lower end of the cooking range so noodles don't become mush.
Prepare sauce while spaghetti is cooking. Combine peanut butter, hot water, lime juice, rice vinegar, tamari, garlic and ginger in a medium sauce pan. Cook over medium heat, stirring constantly, until peanut butter melts and all ingredients are combined. Simmer for 5 to 10 minutes or until slightly thickened. If mixture becomes too thick, add a little water. If mixture is too thin, mix a little cornstarch and cold water and pour into sauce.
When noodles and broccoli are finished cooking, drain water. Place cabbage, green onions and tofu in empty hot pot. Pour noodles and broccoli back in pot, cover securely with lid, and let stand for 2 to 3 minutes. Add sauce and toss to combine.
Serve immediately. If desired, top with crushed peanuts and garnish with cilantro or parsley and lime wedges.
Variation: If you like your Thai dishes hot, add some crushed red pepper or thai chili to the peanut sauce. The milder the better for me, but if you like the zip this will help.
*Note: I hate waste. I buy the bunches of broccoli rather than the florets because I know I will use the stalks and they won't go to waste. Once you remove the florets, use a vegetable peeler to remove the tough outer skin of the stalk. Slice the stalk thinly and cook stalk pieces the same way you would cook the florets.
Note #2: This does not reheat well. I do not recommend planning on leftovers.
Monday, November 8
Hearty Veggie Stew
The boys usually don't like soup for dinner, presumably because it's not very filling. The beans and barley make it stick-to-your-ribs-tasty. When I first started cooking, my almost-15-year-old said with a disgusted tone, "What has infiltrated our dinner?!?" Then when he ate it he said, "Dearest Mumsies, this soup is actually quite good!" I guess that's a compliment. :o)
1/2 c. dry barley
4 c. veggie broth
2 bay leaves
1 small onion, diced
1 T. granulated garlic (or use desired amount of fresh garlic)
2 t. dried basil
1 to 2 t. Real Salt
1 1/2 c. cooked garbanzo beans
1 12 oz can petite diced tomatoes, drained
2 small zucchini, quartered and sliced
2 large mushrooms, diced (about 3/4 cup when diced)
1/4 c. nutritional yeast
Fill a medium saucepan halfway with water, 2 cups or more, and bring to a boil. Sort and rinse dry barley. Add to pot, return to boil, and cook for 30 to 45 minutes or until very tender. Drain.
While barley is cooking, combine veggie broth and bay leaves in a very large pot. Bring to a very low boil and cook for about 2 minutes. Add onion, garlic, basil and Real Salt. Stir to combine. Simmer about 10 minutes. Add garbanzo beans and tomatoes. Reduce heat to very low, just enough to keep warm, and simmer until barley finishes cooking.
Add barley, zucchini and mushrooms to soup mix. Stir to combine. At this point it may look like there is too much "stuff" for the broth, but resist the temptation to add liquid. The zucchini and mushrooms will cook down and it will turn out perfect. Cook for about 7 to 10 minutes or until zucchini and mushrooms are very tender. Remove from heat and add nutritional yeast, stirring to combine.
Serve immediately. Makes 4 very generous portions.
1/2 c. dry barley
4 c. veggie broth
2 bay leaves
1 small onion, diced
1 T. granulated garlic (or use desired amount of fresh garlic)
2 t. dried basil
1 to 2 t. Real Salt
1 1/2 c. cooked garbanzo beans
1 12 oz can petite diced tomatoes, drained
2 small zucchini, quartered and sliced
2 large mushrooms, diced (about 3/4 cup when diced)
1/4 c. nutritional yeast
Fill a medium saucepan halfway with water, 2 cups or more, and bring to a boil. Sort and rinse dry barley. Add to pot, return to boil, and cook for 30 to 45 minutes or until very tender. Drain.
While barley is cooking, combine veggie broth and bay leaves in a very large pot. Bring to a very low boil and cook for about 2 minutes. Add onion, garlic, basil and Real Salt. Stir to combine. Simmer about 10 minutes. Add garbanzo beans and tomatoes. Reduce heat to very low, just enough to keep warm, and simmer until barley finishes cooking.
Add barley, zucchini and mushrooms to soup mix. Stir to combine. At this point it may look like there is too much "stuff" for the broth, but resist the temptation to add liquid. The zucchini and mushrooms will cook down and it will turn out perfect. Cook for about 7 to 10 minutes or until zucchini and mushrooms are very tender. Remove from heat and add nutritional yeast, stirring to combine.
Serve immediately. Makes 4 very generous portions.
Wednesday, November 3
Asparagus and Delicata Squash
The barley makes this so chewey, nutty and delicious. I topped it with homemade alfredo sauce (from this blog) and it was absolutely delish. The delicata squash is probably my favorite, and who doesn't love asparagus? This was a win-win-win. :o)
1 large delicata squash
Drizzle olive oil
Real Salt
1 c. dry barley
1/2 lb. asparagus spears
Homemade Alfredo Sauce
Preheat oven to 350 degrees. Slice delicata squash in half lengthwise and scoop out the seeds. Drizzle with a small amount of olive oil and sprinkle with salt. Place in shallow baking dish and add enough water to make about 1/4 to 1/2 inch. Bake for 30 to 45 minutes or until very tender. Remove from oven, let cool, and remove flesh from skin. Cut into small cubes.
Once squash is in the oven, bring 3 cups of hot water to a boil in a medium saucepan. Add barley, return to boil, and simmer for about 30 minutes or until tender. Drain when cooked. Note: if you use pearled barley (which is the equivalent of white rice) it will take much less time to cook. For nutrition and taste, opt for hulled barley whenever possible.
Pour about 2 inches of water in a large skillet and bring to a boil. To prep asparagus, trim the rough, woody ends from the bottom. Cut remainder of stalks into 2 inch segments. Boil in skillet for about 5 minutes or just until tender when pierced with a fork. Do not overcook! Well, if you like mush then overcook, but if you don't, stop at 5 minutes. Drain hot water immediately. (This is a good chance to reserve the "broth" for other recipes.)
Measure out 1/2 cup barley each on four serving plates. Top with 1/4 of the squash and 1/4 of the asparagus. Top with homemade alfredo sauce. If desired, sprinkle hemp or sunflower seeds.
1 large delicata squash
Drizzle olive oil
Real Salt
1 c. dry barley
1/2 lb. asparagus spears
Homemade Alfredo Sauce
Preheat oven to 350 degrees. Slice delicata squash in half lengthwise and scoop out the seeds. Drizzle with a small amount of olive oil and sprinkle with salt. Place in shallow baking dish and add enough water to make about 1/4 to 1/2 inch. Bake for 30 to 45 minutes or until very tender. Remove from oven, let cool, and remove flesh from skin. Cut into small cubes.
Once squash is in the oven, bring 3 cups of hot water to a boil in a medium saucepan. Add barley, return to boil, and simmer for about 30 minutes or until tender. Drain when cooked. Note: if you use pearled barley (which is the equivalent of white rice) it will take much less time to cook. For nutrition and taste, opt for hulled barley whenever possible.
Pour about 2 inches of water in a large skillet and bring to a boil. To prep asparagus, trim the rough, woody ends from the bottom. Cut remainder of stalks into 2 inch segments. Boil in skillet for about 5 minutes or just until tender when pierced with a fork. Do not overcook! Well, if you like mush then overcook, but if you don't, stop at 5 minutes. Drain hot water immediately. (This is a good chance to reserve the "broth" for other recipes.)
Measure out 1/2 cup barley each on four serving plates. Top with 1/4 of the squash and 1/4 of the asparagus. Top with homemade alfredo sauce. If desired, sprinkle hemp or sunflower seeds.
Wednesday, October 27
Veggie Pizza
We're still LOVING the garden veggies. The fresh zucchini, peppers and tomatoes are real winners. The boys really dislike vegan cheeses, so I must confess I use dairy cheese for things like pizza where it's going to make a big difference. We've been really busy so I have also been using commercially prepared pizza crust mix which is NOT vegan (sadness), but it does get the kids to eat their veggies. In a perfect world I would make the pizza crust from scratch and omit the cheese entirely. :o)
1 c. homemade pizza sauce (recipe will follow)
1 pizza crust, homemade or commercially prepared
1/2 small zucchini, quartered and thinly sliced
1/4 small onion, thinly sliced
1/2 bell pepper, thinly sliced
1 small tomato, cored with seeds removed and diced
1 c. cheese (if using - can substitute vegan cheese if preferred)
Homemade Pizza Sauce
12 small tomatoes
4 cloves garlic*
1 T. basil
1 T. oregano
1 to 2 t. Real Salt
1/8 c. Nutritional Yeast
Halve tomatoes and put in blender with garlic cloves*. If you have a BlendTec, process on the Whole Juice cycle. If you don't have a BlendTec, process on medium-high speed until completely smooth. This takes about a minute.
Pour tomato mixture into a medium saucepan. Add basil, oregano and salt, adjusting for desired taste if necessary. Keep in mind that flavors will intensify as they cook. Simmer over medium heat for 30 to 45 minutes or until sauce is a deep red and has reduced in volume. Add nutritional yeast, stir to combine, and cook another minute or two. Let cool slightly while preparing the rest of the pizza. Makes more than you will need for one pizza - store the rest in the refrigerator for a few days. :o)
Meanwhile, continue with your pizza....
Prepare pizza crust if making. Preheat oven to 425 degrees. Bake crust for 3 to 4 minutes. Remove from oven and top with sauce, vegetables and cheese, if using. Bake for 10 minutes or until cheese is melted and crust edges are golden brown.
One pizza does NOT satiate my two teenage boys. I either have to offer a substantial side dish (large salad, steamed broccoli, etc) or I have to make two pizzas.
*Note: If you are using a BlendTec or other high powered blender, it is not necessary to remove the little papers from the garlic cloves - they will blend right up and you won't even know they're there! That's enough incentive for me to get the blender. :o) If you're using a regular blender, remove the ends and papers.
1 c. homemade pizza sauce (recipe will follow)
1 pizza crust, homemade or commercially prepared
1/2 small zucchini, quartered and thinly sliced
1/4 small onion, thinly sliced
1/2 bell pepper, thinly sliced
1 small tomato, cored with seeds removed and diced
1 c. cheese (if using - can substitute vegan cheese if preferred)
Homemade Pizza Sauce
12 small tomatoes
4 cloves garlic*
1 T. basil
1 T. oregano
1 to 2 t. Real Salt
1/8 c. Nutritional Yeast
Halve tomatoes and put in blender with garlic cloves*. If you have a BlendTec, process on the Whole Juice cycle. If you don't have a BlendTec, process on medium-high speed until completely smooth. This takes about a minute.
Pour tomato mixture into a medium saucepan. Add basil, oregano and salt, adjusting for desired taste if necessary. Keep in mind that flavors will intensify as they cook. Simmer over medium heat for 30 to 45 minutes or until sauce is a deep red and has reduced in volume. Add nutritional yeast, stir to combine, and cook another minute or two. Let cool slightly while preparing the rest of the pizza. Makes more than you will need for one pizza - store the rest in the refrigerator for a few days. :o)
Meanwhile, continue with your pizza....
Prepare pizza crust if making. Preheat oven to 425 degrees. Bake crust for 3 to 4 minutes. Remove from oven and top with sauce, vegetables and cheese, if using. Bake for 10 minutes or until cheese is melted and crust edges are golden brown.
One pizza does NOT satiate my two teenage boys. I either have to offer a substantial side dish (large salad, steamed broccoli, etc) or I have to make two pizzas.
*Note: If you are using a BlendTec or other high powered blender, it is not necessary to remove the little papers from the garlic cloves - they will blend right up and you won't even know they're there! That's enough incentive for me to get the blender. :o) If you're using a regular blender, remove the ends and papers.
Wednesday, October 20
Homemade Spaghetti Sauce
It's Utah, it's autumn, and everyone has an abundance of tomatoes. It's nearly impossible to give tomatoes away, so when Mom sent me home with five grocery sacks full of these little babies, it was time to get cooking. This recipe is super easy, but allow some time to simmer - the longer it simmers the yummier it will be. My oldest raved about it being the best spaghetti sauce he's ever tasted. I suspect it would work marvelously in a slow cooker, but I haven't tested that yet. :o)
Olive oil
1/2 yellow onion, diced
4 cloves garlic, minced
18 small roma tomatoes*
1 T. basil (more or less to taste)
1 T. oregano (more or less to taste)
1 t. Real Salt (more or less to taste)
1/2 t. cumin (more or less to taste)
2 bay leaves
Heat a small amount of olive oil in a very large skillet. Add onion and garlic and cook, stirring frequently, until starting to brown. Meanwhile, prepare tomatoes.
Cut each tomato in half or quarters, depending on the size. Place tomatoes, all at once, in blender (I hope you have a Blend Tec or similar high powered blender, but if you don't, any blender will work). Use "Whole Juice" cycle if using a Blend Tec, or high speed in a regular blender. Tomatoes should be completely pureed. Once pureed, add all at once to hot pan with onions and garlic.
Add basil, oregano, salt and cumin, stirring to combine. Add bay leaves. It will not be very tasty at this point, and it has kind of a pink hue, but be patient. Cook, stirring frequently, over medium-low heat. Sauce will darken and thicken as it cooks. Cook at least 30 minutes, but longer if you have time, stirring and adding more seasonings as necessary.
Serve over cooked whole wheat pasta or thinly sliced vegetables - I like zucchini from the Spiralizer. Sauce can be made ahead in larger quantities, if desired. I don't usually have fresh herbs on hand (I tend to kill stuff like that), but fresh herbs would be exponentially delicious.
*Note: Feel free to substitute any kind of tomato. My romas were quite small so I had to use more than would be used for supermarket-sized tomatoes. The tomatoes filled a 1 quart blender almost to the top.
Variations: Spaghetti sauce is a great opportunity to sneak in extra veggies that picky eaters don't seem to mind. Thinly dice or slice carrots, zucchini, eggplant, mushrooms, bell pepper, spinach or pretty much anything else and cook in the sauce until tender. Yum! :o)
Olive oil
1/2 yellow onion, diced
4 cloves garlic, minced
18 small roma tomatoes*
1 T. basil (more or less to taste)
1 T. oregano (more or less to taste)
1 t. Real Salt (more or less to taste)
1/2 t. cumin (more or less to taste)
2 bay leaves
Heat a small amount of olive oil in a very large skillet. Add onion and garlic and cook, stirring frequently, until starting to brown. Meanwhile, prepare tomatoes.
Cut each tomato in half or quarters, depending on the size. Place tomatoes, all at once, in blender (I hope you have a Blend Tec or similar high powered blender, but if you don't, any blender will work). Use "Whole Juice" cycle if using a Blend Tec, or high speed in a regular blender. Tomatoes should be completely pureed. Once pureed, add all at once to hot pan with onions and garlic.
Add basil, oregano, salt and cumin, stirring to combine. Add bay leaves. It will not be very tasty at this point, and it has kind of a pink hue, but be patient. Cook, stirring frequently, over medium-low heat. Sauce will darken and thicken as it cooks. Cook at least 30 minutes, but longer if you have time, stirring and adding more seasonings as necessary.
Serve over cooked whole wheat pasta or thinly sliced vegetables - I like zucchini from the Spiralizer. Sauce can be made ahead in larger quantities, if desired. I don't usually have fresh herbs on hand (I tend to kill stuff like that), but fresh herbs would be exponentially delicious.
*Note: Feel free to substitute any kind of tomato. My romas were quite small so I had to use more than would be used for supermarket-sized tomatoes. The tomatoes filled a 1 quart blender almost to the top.
Variations: Spaghetti sauce is a great opportunity to sneak in extra veggies that picky eaters don't seem to mind. Thinly dice or slice carrots, zucchini, eggplant, mushrooms, bell pepper, spinach or pretty much anything else and cook in the sauce until tender. Yum! :o)
Wednesday, October 13
Creamy Broccoli Soup
This soup is so thick and creamy you'd never know it didn't contain dairy. If you prefer bigger chunks of broccoli in your soup, simply leave some of the tiny florets whole. Disclaimer: it took a bit to get this to taste "just right," so there are quite a few ingredients listed. Feel free to adapt it according to your individual taste.
2 large stalks broccoli
4 c. vegetable broth
1 1/2 c. cooked white beans
1/4 c. nutritional yeast
1 T. white miso
1 T. dried onion flakes
Soy Milk, as needed
1/4 c. hemp seeds
1 to 2 T. garlic powder
2 to 3 drops liquid smoke
1 T. Tamari, soy sauce or Bragg's Liquid Aminos
1 large pinch ground nutmeg
1/2 ripe avocado
Real Salt, to taste
Cornstarch, if needed for thickening
Cut broccoli florets from stalk. Soak in a bowl of cold water mixed with about ¼ cup apple cider vinegar or lemon juice (or other edible acid) for 10 minutes. Drain and rinse. Using a vegetable peeler, remove the tough skin from the stalk of the broccoli. Cut into smaller pieces, no bigger than ½ inch. Place all broccoli in a food processor and run on low speed for a few seconds or until broccoli resembles very coarse cornmeal. If desired, leave out a handful of the smaller florets to give the soup a chunkier feel.
Put broccoli and vegetable broth in a large saucepan. Bring to a boil then reduce to a simmer, stirring frequently. Cook for about 10 minutes.
While broccoli is cooking, place beans, nutritional yeast, miso and onion flakes in a blender. Add a small amount of soy milk, less than ¼ cup, and begin to blend on low speed, adding more soy milk as necessary so it blends easily. Toward the end of the blending cycle add hemp seeds. Continue blending until smooth and creamy. Pour directly into broccoli mixture and stir to combine. Note: there is no need to clean out the blender at this point.
Add garlic powder, liquid smoke, Tamari or soy sauce and nutmeg to pot. Continue to simmer. Meanwhile, put avocado and 1 cup of soup mixture into the blender. Blend on medium speed until smooth and creamy. Use caution when opening blender lid as inner contents will be hot. Pour contents back into pot, stirring to combine. Test for taste, adding salt or additional seasonings as necessary.
Cook for about 10 minutes to cook down a little. If soup is too thin, mix a couple of tablespoons cornstarch with an equal amount of cold water, stir to dissolve, and pour slowly into soup. Cook a few more minutes to thicken.
Serve immediately or store in the refrigerator, heating before serving.
Random Factoid: You know how when you're cooking along and testing and tasting and your dish is just missing something? That Missing Something is what the Japanese call Umami. Umami are specific ingredients that are known as the Fifth Taste. Salt, soy sauce, and avocado are all examples of Umami. For more information about Umami, check out the Umami website at http://www.umamiinfo.com/. Bottom line: if your dish just needs "something," try adding a Umami - you'll probably be amazed at the results.
2 large stalks broccoli
4 c. vegetable broth
1 1/2 c. cooked white beans
1/4 c. nutritional yeast
1 T. white miso
1 T. dried onion flakes
Soy Milk, as needed
1/4 c. hemp seeds
1 to 2 T. garlic powder
2 to 3 drops liquid smoke
1 T. Tamari, soy sauce or Bragg's Liquid Aminos
1 large pinch ground nutmeg
1/2 ripe avocado
Real Salt, to taste
Cornstarch, if needed for thickening
Cut broccoli florets from stalk. Soak in a bowl of cold water mixed with about ¼ cup apple cider vinegar or lemon juice (or other edible acid) for 10 minutes. Drain and rinse. Using a vegetable peeler, remove the tough skin from the stalk of the broccoli. Cut into smaller pieces, no bigger than ½ inch. Place all broccoli in a food processor and run on low speed for a few seconds or until broccoli resembles very coarse cornmeal. If desired, leave out a handful of the smaller florets to give the soup a chunkier feel.
Put broccoli and vegetable broth in a large saucepan. Bring to a boil then reduce to a simmer, stirring frequently. Cook for about 10 minutes.
While broccoli is cooking, place beans, nutritional yeast, miso and onion flakes in a blender. Add a small amount of soy milk, less than ¼ cup, and begin to blend on low speed, adding more soy milk as necessary so it blends easily. Toward the end of the blending cycle add hemp seeds. Continue blending until smooth and creamy. Pour directly into broccoli mixture and stir to combine. Note: there is no need to clean out the blender at this point.
Add garlic powder, liquid smoke, Tamari or soy sauce and nutmeg to pot. Continue to simmer. Meanwhile, put avocado and 1 cup of soup mixture into the blender. Blend on medium speed until smooth and creamy. Use caution when opening blender lid as inner contents will be hot. Pour contents back into pot, stirring to combine. Test for taste, adding salt or additional seasonings as necessary.
Cook for about 10 minutes to cook down a little. If soup is too thin, mix a couple of tablespoons cornstarch with an equal amount of cold water, stir to dissolve, and pour slowly into soup. Cook a few more minutes to thicken.
Serve immediately or store in the refrigerator, heating before serving.
Random Factoid: You know how when you're cooking along and testing and tasting and your dish is just missing something? That Missing Something is what the Japanese call Umami. Umami are specific ingredients that are known as the Fifth Taste. Salt, soy sauce, and avocado are all examples of Umami. For more information about Umami, check out the Umami website at http://www.umamiinfo.com/. Bottom line: if your dish just needs "something," try adding a Umami - you'll probably be amazed at the results.
Tuesday, October 12
Seitan and Lentil Tacos
This was one of those "What's For Dinner?" solutions. The kids had ideas that didn't sound all that great to me, and I had ideas that didn't sound all that great to them. This is what we finally settled on - and I couldn't have been more pleased. We have plenty of leftovers for dinner tonight.
1/2 recipe Homemade Seitan or Cheater Seitan
1 c. dry lentils
2 to 3 T. olive oil
1 large onion, diced
2 cloves garlic, minced
Taco Seasoning, to taste
Tortillas
Taco Toppings (tomato, avocado, vegan sour cream, vegan cheese, spinach, lettuce, salsa, etc)
Cut seitan into 2 inch chunks (approximately) and place in food processor. Process on low for a few seconds at a time until seitan is crumbly and resembles cooked ground beef.
Fill a medium saucepan halfway with hot water, at least 3 cups. Bring to a boil. Meanwhile, sort lentils, removing any rocks or debris. Rinse under cold water. Add to saucepan, return water to boiling, and cook for approximately 30 minutes or until lentils are tender.
While lentils are cooking, heat a few tablespoons olive oil in a large skillet over medium-high heat. Add diced onion and minced garlic. Cook, stirring frequently, until onion and garlic begin to carmelize. It may be necessary to add additional olive oil if onion begins to stick to the pan. Once carmelization begins, add ground seitan and continue cooking for about 5 minutes or until seitan just starts to brown. If lentils are not yet finished cooking, reduce heat on skillet to low and stir mixture frequently to prevent burning.
Drain lentils and add to seitan mixture. Add taco seasoning, a few tablespoons at a time, until desired flavor is reached. Add approximately 1/2 cup hot water with taco seasoning, more or less as needed, to prevent seasoning from clumping. Do not add too much water as it will make your tacos too "drippy." Continue cooking and stirring until heated through.
Serve immediately on tortillas, garnishing as desired.
Note: The taco "meat" can be made ahead of time and heated through just prior to serving.
Variation: Add a 6 oz can tomato sauce or a 12 oz can petite diced tomatoes (drained) with the taco seasoning.
Variation #2 - Barley and Lentil Tacos. For one dinner we didn't have any seitan made, and it takes a considerable amount of time to prepare, so I boiled up 1/2 c. barley and used it in place of the seitan. The boys hardly noticed and the tacos got good reviews from my little critics.
1/2 recipe Homemade Seitan or Cheater Seitan
1 c. dry lentils
2 to 3 T. olive oil
1 large onion, diced
2 cloves garlic, minced
Taco Seasoning, to taste
Tortillas
Taco Toppings (tomato, avocado, vegan sour cream, vegan cheese, spinach, lettuce, salsa, etc)
Cut seitan into 2 inch chunks (approximately) and place in food processor. Process on low for a few seconds at a time until seitan is crumbly and resembles cooked ground beef.
Fill a medium saucepan halfway with hot water, at least 3 cups. Bring to a boil. Meanwhile, sort lentils, removing any rocks or debris. Rinse under cold water. Add to saucepan, return water to boiling, and cook for approximately 30 minutes or until lentils are tender.
While lentils are cooking, heat a few tablespoons olive oil in a large skillet over medium-high heat. Add diced onion and minced garlic. Cook, stirring frequently, until onion and garlic begin to carmelize. It may be necessary to add additional olive oil if onion begins to stick to the pan. Once carmelization begins, add ground seitan and continue cooking for about 5 minutes or until seitan just starts to brown. If lentils are not yet finished cooking, reduce heat on skillet to low and stir mixture frequently to prevent burning.
Drain lentils and add to seitan mixture. Add taco seasoning, a few tablespoons at a time, until desired flavor is reached. Add approximately 1/2 cup hot water with taco seasoning, more or less as needed, to prevent seasoning from clumping. Do not add too much water as it will make your tacos too "drippy." Continue cooking and stirring until heated through.
Serve immediately on tortillas, garnishing as desired.
Note: The taco "meat" can be made ahead of time and heated through just prior to serving.
Variation: Add a 6 oz can tomato sauce or a 12 oz can petite diced tomatoes (drained) with the taco seasoning.
Variation #2 - Barley and Lentil Tacos. For one dinner we didn't have any seitan made, and it takes a considerable amount of time to prepare, so I boiled up 1/2 c. barley and used it in place of the seitan. The boys hardly noticed and the tacos got good reviews from my little critics.
Friday, October 8
Oven Roasted Veggies
This was seriously so yum. I left the skin on the eggplant, which my son didn't particularly care for, but other than that it got rave reviews. I made my own Vegan Mayo, but feel free to use Veganaise or any other vegan mayo you have on hand if you prefer.
1 c. dry brown rice
2 very small or 1 medium eggplant
1 white or yellow onion
6 Roma tomatoes
8-10 baby portabello mushrooms or 1 large portabello mushroom
Olive oil
Basil
Thyme
Oregano
Real Salt
1/2 c. veggie broth
4-6 T. Vegan Mayo (if you want homemade the recipe will follow)
Grease a 13x9 baking dish with non-stick cooking spray. Preheat oven to 400 degrees. Fill a large sauce pan halfway with hot water (a minimum of 3 cups) and bring to a boil over high heat. Add rice, return to a boil, reduce heat to a simmer and cook for about 45 minutes or until rice is tender. Meanwhile, proceed with recipe.
Cut eggplant into cubes (peel before cutting if desired - I like it better with the skin on). Halve onion and slice into half-moon rings. Cut tomatoes in half lengthwise, then into three sections the other direction. Remove stems from mushrooms and slice (if using a large portabello cut into cubes).
Place all vegetables in baking dish. I deliberately left out measurements for the spices because I figure individual tastes will vary so much. Season with basil, oregano, thyme and salt according to preference. Toss veggies if desired, but this is not necessary. Drizzle with olive oil and pour veggie broth into baking dish. Cover with foil and bake at 400 degrees for 30 to 35 minutes or until highly aromatic. Remove foil and bake for an additional 5 to 10 minutes or until all vegetables are very tender.
Let stand while making Vegan Mayo (if doing so). Combine 1 12 oz package extra firm silken tofu, 1 1/2 T. ground mustard, 1 T. Apple Cider Vinegar, 1 T. Lemon Juice, and 1 t. Real Salt. Blend in a blender, food processor, or with a hand blender (the hand blender is easiest). Add additional seasonings if necessary. You could also add a little Bragg's Liquid Aminos or Nutritional Yeast if desired.
Add 4 to 6 T. Vegan Mayo to vegetable mixture, stirring to combine. If you have chosen to make your Mayo, the remainder will keep in the refrigerator for several days.
When rice is finished cooking, drain water and return to pan. Serve vegetables over the rice. Makes about 6 servings (for hungry teenage boys).
Note: I prefer to make things like sour "cream" and Vegan Mayo for the simple fact that it costs less to make it from scratch. For example, the Vegan Mayo I describe here costs no more than $1.75 (and that's if I can't find the tofu on sale which I can about half of the time), and Veganaise I have seen in health food stores costs upwards of $5.50 or more. The vegan sour cream also costs about $1.75. I have never purchased the vegan version in the store, but even the dairy version costs over $2.00 (and don't get me started on the other "costs" associated with buying commercially processed dairy). It just makes sense to make the things we can because it saves so much money. In our Great Recession, who couldn't use a little extra dough?
1 c. dry brown rice
2 very small or 1 medium eggplant
1 white or yellow onion
6 Roma tomatoes
8-10 baby portabello mushrooms or 1 large portabello mushroom
Olive oil
Basil
Thyme
Oregano
Real Salt
1/2 c. veggie broth
4-6 T. Vegan Mayo (if you want homemade the recipe will follow)
Grease a 13x9 baking dish with non-stick cooking spray. Preheat oven to 400 degrees. Fill a large sauce pan halfway with hot water (a minimum of 3 cups) and bring to a boil over high heat. Add rice, return to a boil, reduce heat to a simmer and cook for about 45 minutes or until rice is tender. Meanwhile, proceed with recipe.
Cut eggplant into cubes (peel before cutting if desired - I like it better with the skin on). Halve onion and slice into half-moon rings. Cut tomatoes in half lengthwise, then into three sections the other direction. Remove stems from mushrooms and slice (if using a large portabello cut into cubes).
Place all vegetables in baking dish. I deliberately left out measurements for the spices because I figure individual tastes will vary so much. Season with basil, oregano, thyme and salt according to preference. Toss veggies if desired, but this is not necessary. Drizzle with olive oil and pour veggie broth into baking dish. Cover with foil and bake at 400 degrees for 30 to 35 minutes or until highly aromatic. Remove foil and bake for an additional 5 to 10 minutes or until all vegetables are very tender.
Let stand while making Vegan Mayo (if doing so). Combine 1 12 oz package extra firm silken tofu, 1 1/2 T. ground mustard, 1 T. Apple Cider Vinegar, 1 T. Lemon Juice, and 1 t. Real Salt. Blend in a blender, food processor, or with a hand blender (the hand blender is easiest). Add additional seasonings if necessary. You could also add a little Bragg's Liquid Aminos or Nutritional Yeast if desired.
Add 4 to 6 T. Vegan Mayo to vegetable mixture, stirring to combine. If you have chosen to make your Mayo, the remainder will keep in the refrigerator for several days.
When rice is finished cooking, drain water and return to pan. Serve vegetables over the rice. Makes about 6 servings (for hungry teenage boys).
Note: I prefer to make things like sour "cream" and Vegan Mayo for the simple fact that it costs less to make it from scratch. For example, the Vegan Mayo I describe here costs no more than $1.75 (and that's if I can't find the tofu on sale which I can about half of the time), and Veganaise I have seen in health food stores costs upwards of $5.50 or more. The vegan sour cream also costs about $1.75. I have never purchased the vegan version in the store, but even the dairy version costs over $2.00 (and don't get me started on the other "costs" associated with buying commercially processed dairy). It just makes sense to make the things we can because it saves so much money. In our Great Recession, who couldn't use a little extra dough?
Thursday, October 7
"Fettucini" Alfredo
This is probably one of my favorite dishes, and I cannot believe I haven't posted it yet. The zucchini "noodles" make this a perfectly healthy, low-carb and low-fat dish.
2 medium zucchini
Olive Oil
1 medium onion, diced
2 cloves garlic, minced
2 T. white wine or cooking wine
1 12oz package soft silken tofu, drained
1/4 t. nutmeg
2 T. nutritional yeast
Real Salt as desired
Using a spiral slicer, slice zucchini into long, thin "noodles". If you don't have a spiral slicer, you can use a regular cheese grater to slice the zucchini, but it will not have the same effect. Still as tasty, but not as aesthetically pleasing. :o)
Pour a small amount of olive oil into a large skillet. Add onion and garlic. Saute over medium heat, stirring frequently, until onion and garlic have caramelized. Add white wine and cook for another minute or until wine has evaporated.
Place onion mixture, tofu, nutmeg, nutritional yeast and salt (if using) into a blender. Process on med-high speed for about a minute, adding a little non-dairy milk if needed to get the desired consistency.
Pour sauce into a medium saucepan over medium heat for a few minutes, or until just heated through. Do not let sauce boil. Serve immediately over zucchini.
Top with hemp, sesame or sunflower seeds, smoked paprika or parsley if desired.
Note: If you prefer not to use soy in your dishes, substitute 1 1/2 c. cooked white beans for the tofu. You will need to add significantly more liquid when blending (think veggie broth, non-dairy milk and/or water), but it will still be yummy-licious.
2 medium zucchini
Olive Oil
1 medium onion, diced
2 cloves garlic, minced
2 T. white wine or cooking wine
1 12oz package soft silken tofu, drained
1/4 t. nutmeg
2 T. nutritional yeast
Real Salt as desired
Using a spiral slicer, slice zucchini into long, thin "noodles". If you don't have a spiral slicer, you can use a regular cheese grater to slice the zucchini, but it will not have the same effect. Still as tasty, but not as aesthetically pleasing. :o)
Pour a small amount of olive oil into a large skillet. Add onion and garlic. Saute over medium heat, stirring frequently, until onion and garlic have caramelized. Add white wine and cook for another minute or until wine has evaporated.
Place onion mixture, tofu, nutmeg, nutritional yeast and salt (if using) into a blender. Process on med-high speed for about a minute, adding a little non-dairy milk if needed to get the desired consistency.
Pour sauce into a medium saucepan over medium heat for a few minutes, or until just heated through. Do not let sauce boil. Serve immediately over zucchini.
Top with hemp, sesame or sunflower seeds, smoked paprika or parsley if desired.
Note: If you prefer not to use soy in your dishes, substitute 1 1/2 c. cooked white beans for the tofu. You will need to add significantly more liquid when blending (think veggie broth, non-dairy milk and/or water), but it will still be yummy-licious.
Wednesday, October 6
Sloppy Lentils
This dish could be made in the slow cooker as well - if you're able to get up early enough in the morning to prepare it (yeah, um, that hasn't been me lately). My kids initially complained when I said I was making Sloppy Lentils, probably because they detest Sloppy Joes made from ground beef. Surprisingly, my oldest - who complained the loudest - gobbled up his serving and had seconds.
1 cup dry lentils, sorted and rinsed
Olive Oil
1 small onion, diced
1 large or 2 small cloves garlic, minced
1 6 oz can tomato sauce
1 12 oz can petite diced tomatoes, undrained
1 t. dry mustard
2 T. Bragg's Liquid Aminos
2 T. Agave nectar
Real Salt, optional
Fill a medium saucepan halfway with hot water, about 3 cups, and bring to a rigorous boil. Add lentils, return to a boil, reduce heat to medium and cook 25 to 30 minutes or until lentils are soft.
While lentils are cooking, pour a small amount of olive oil in a medium skillet over medium heat. Add onion and garlic. Cook, stirring frequently, until onions and garlic are soft and just starting to brown. Remove from heat.
Drain lentils and return to saucepan. Add cooked onion and garlic, tomato sauce, tomatoes, mustard, Bragg's, and agave. Stir to combine. Add Real Salt to taste, if desired. Bring to a light simmer over medium-low heat and cook for 20 to 30 minutes, or until heated through and sauce begins to thicken.
Serve on hamburger buns or open faced over a slice of bread. Top with vegan cheese if desired.
Makes about 8 sandwiches.
Note: There are several types of lentils (green, brown, red, black, yellow, etc). The most commonly used in the United States are green, brown and red. Brown lentils are popular because of how well they hold their shape and are great for use in salads or soups. Green and red lentils will become a little mushier when cooked, so keep this in mind when selecting lentils. Additionally, green and red lentils will cook faster than brown, so keep that in mind when gauging cooking times. I used brown lentils in this recipe. Do not mix old and new lentils together, as they will not cook evenly.
1 cup dry lentils, sorted and rinsed
Olive Oil
1 small onion, diced
1 large or 2 small cloves garlic, minced
1 6 oz can tomato sauce
1 12 oz can petite diced tomatoes, undrained
1 t. dry mustard
2 T. Bragg's Liquid Aminos
2 T. Agave nectar
Real Salt, optional
Fill a medium saucepan halfway with hot water, about 3 cups, and bring to a rigorous boil. Add lentils, return to a boil, reduce heat to medium and cook 25 to 30 minutes or until lentils are soft.
While lentils are cooking, pour a small amount of olive oil in a medium skillet over medium heat. Add onion and garlic. Cook, stirring frequently, until onions and garlic are soft and just starting to brown. Remove from heat.
Drain lentils and return to saucepan. Add cooked onion and garlic, tomato sauce, tomatoes, mustard, Bragg's, and agave. Stir to combine. Add Real Salt to taste, if desired. Bring to a light simmer over medium-low heat and cook for 20 to 30 minutes, or until heated through and sauce begins to thicken.
Serve on hamburger buns or open faced over a slice of bread. Top with vegan cheese if desired.
Makes about 8 sandwiches.
Note: There are several types of lentils (green, brown, red, black, yellow, etc). The most commonly used in the United States are green, brown and red. Brown lentils are popular because of how well they hold their shape and are great for use in salads or soups. Green and red lentils will become a little mushier when cooked, so keep this in mind when selecting lentils. Additionally, green and red lentils will cook faster than brown, so keep that in mind when gauging cooking times. I used brown lentils in this recipe. Do not mix old and new lentils together, as they will not cook evenly.
Wednesday, June 2
Vegan Rice and Beans with White Sauce
Every once in a while the boys and I will have what we call Choice Night, which is just a nice way of saying they can have something that either contains mad meat or that comes out of a can (and usually both). That leaves me to my own devices for a vegan meal. Sometimes I have leftovers and sometimes I don't - tonight I did not. This is what I whipped up from some of the ingredients in my refrigerator.
3/4 cup cooked brown rice
1/2 cup cooked adzuki beans
1 scallion, thinly sliced
1/2 tomato, diced
1 to 2 t. raw hemp seeds
For sauce:
1 package (12 oz) silken soft tofu
3 T. nutritional yeast
1/2 t. garlic powder
1 to 2 t. Real Salt
1 to 2 t. dried dill
1 to 2 T. raw apple cider vinegar
Place a small amount of olive oil in a medium saucepan or skillet. Combine rice, beans, scallion and tomato and add to skillet. Heat over low heat, stirring occasionally, until heated through. Meanwhile, combine tofu, nutritional yeast, garlic powder, salt, dill and apple cider vinegar in the container for a hand blender or in a traditional blender. Blend until smooth. Start with the lower amount of salt, dill and vinegar, adding more as needed to reach desired intensity of flavor.
Divide bean mixture between two plates (in my case, one plate and one storage container). Top with as much sauce as desired. Remaining sauce will keep stored in the refrigerator for a few days. Sprinkle hemp seeds on top of sauce and serve immediately.
Note: This dish has a lot of what I call "Natural Flavor," meaning you can really taste the flavors of the food you are eating. Some people call this "bland." If you are concerned about your food being too bland, taste bean mixture before plating. If not flavorful enough for your taste, add chili powder, cumin, coriander, salt and/or garlic to spice it up before serving.
Makes two servings plus a lot of sauce leftover. Sauce will go well over vegetables, rice or beans during the week.
3/4 cup cooked brown rice
1/2 cup cooked adzuki beans
1 scallion, thinly sliced
1/2 tomato, diced
1 to 2 t. raw hemp seeds
For sauce:
1 package (12 oz) silken soft tofu
3 T. nutritional yeast
1/2 t. garlic powder
1 to 2 t. Real Salt
1 to 2 t. dried dill
1 to 2 T. raw apple cider vinegar
Place a small amount of olive oil in a medium saucepan or skillet. Combine rice, beans, scallion and tomato and add to skillet. Heat over low heat, stirring occasionally, until heated through. Meanwhile, combine tofu, nutritional yeast, garlic powder, salt, dill and apple cider vinegar in the container for a hand blender or in a traditional blender. Blend until smooth. Start with the lower amount of salt, dill and vinegar, adding more as needed to reach desired intensity of flavor.
Divide bean mixture between two plates (in my case, one plate and one storage container). Top with as much sauce as desired. Remaining sauce will keep stored in the refrigerator for a few days. Sprinkle hemp seeds on top of sauce and serve immediately.
Note: This dish has a lot of what I call "Natural Flavor," meaning you can really taste the flavors of the food you are eating. Some people call this "bland." If you are concerned about your food being too bland, taste bean mixture before plating. If not flavorful enough for your taste, add chili powder, cumin, coriander, salt and/or garlic to spice it up before serving.
Makes two servings plus a lot of sauce leftover. Sauce will go well over vegetables, rice or beans during the week.
Thursday, May 20
Split Pea Soup
I'll be honest, this one got mixed reviews at my house. I absolutely loved it, my youngest "really liked" it, and my oldest said, "meh." I interpret that as teenage talk for, "I'll eat it but it's not the same as nachos." This dish is high in fiber, very low in fat, and extremely delicious. If you don't have a crock pot, you can cook it in a pot on the stove.16 oz. dried split green peas
1 small sweet or yellow onion, finely diced
2 cups sliced carrots
2 T. minced garlic
7 cups veggie broth
1 t. liquid smoke
1/4 c. nutritional yeast (optional)
Sort peas, removing any debris, and rinse thoroughly under cold running water. Place drained peas in a large crock pot. Add onion, carrots, garlic, veggie broth and liquid smoke (in that order). Do not stir - just layer the stuff , cover, turn on the crock pot and walk away. Cook on low for 10 hours or high 4 to 5 hours. Stir just before serving. Add nutritional yeast if desired.
Note: This will keep well in the refrigerator and is almost better, I think, the next day.
Makes 8 servings. Cal: 92, Fat: 0.3, Carb: 18, Fiber: 5, Sugar: 4, Protein 5.
Random Factoid: Split pea soup traditionally uses the bone from a ham for flavoring.
Tip: Veggie broth can come from a variety of sources. You can get it powdered (albeit very high in sodium), pre-made in cans or aseptic packaging, or you can make your own. To make your own veggie broth, simply steam veggies (which you're doing anyway, right?) and save the steaming water. This also works when boiling veggies in water. Homemade veggie broth is by far the healthiest way to go. Why? You control what goes in your broth. :o)
Saturday, May 15
Veggie Lasagna
This is a modified version of a vegan lasagna I used to make using noodles. This version is completely veg-based, making it healthier and lower in calories. It's a little more labor-intensive than recipes I usually make, but it's great for a Saturday or Sunday night dinner when you have more time to cook.1 medium eggplant
3 to 4 small zucchini
1 pkg (12 oz) firm silken tofu
2 T. lemon juice
1 t. basil
1 t. oregano
1 t. salt
1 t. garlic powder
1 t. olive oil
soy milk (if needed)
2 cups spinach, thinly sliced
1 jar (16 oz) spaghetti sauce of your choice (I like the no-sugar mushroom flavor)
Peel eggplant and remove ends. Remove ends from zucchini. Slice very thinly, lengthwise (these will be the lasagna "noodles"). Lightly salt eggplant and set aside.
Fill a medium saucepan halfway with hot water and bring to a boil. Cook spinach for 2 to 3 minutes. Stop cooking while it is still bright green - don't let it turn brown. Drain and press to remove as much of the water as possible.
While water is boiling, begin preparing the "cheese." Place tofu, basil, oregano, lemon juice, olive oil, salt and garlic powder in a blender. Blend on the lowest speed for a few seconds or until completely combined, but leave slightly lumpy. Drizzle in a little soy milk if necessary for processing. Add cooked spinach and pulse a few times to combine.
Line a 13x9 baking pan with foil, then coat with cooking spray. Place a small amount of spaghetti sauce in the bottom of the pan. Line with one layer of zucchini and one layer of eggplant, edges almost touching. Pour 1/2 of the tofu mixture, spreading evenly, followed by a small amount of spaghetti sauce. Continue layering in this way until all ingredients have been used.
Bake at 350 degrees for 20 minutes or until heated through. Let stand for 5 minutes before serving. Makes about 8 servings, unless you have teenage boys, then it makes less. :o)
Calories 100; Fat 3; Sat. Fat 0.4; Cholesterol 0; Carbs 13; Fiber 4; Protein 6
You can modify this many different ways by using different vegetables, herbs and seasonings.
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