Category Archives: vegan

Black Bean and Couscous Salad

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1 cup uncooked couscous

1 1/4 cups veggie broth

3 tablespoons extra virgin olive oil

2 tablespoons fresh lime juice

1 teaspoon red wine vinegar

1/2 tsp balsamic vinegar or to taste

 

1/2 heaping tsp ground cumin

good pinch of red pepper flakes

2-3 green onions, chopped

1/4 c. red onion

1 red bell pepper, seeded and chopped

1/4 cup chopped fresh cilantro

1/4 c. match stick carrots

1 (15 ounce) cans black beans, drained

1 garlic clove minced

salt and pepper to taste

2 diced tomatoes

Bring veggie broth to a boil in a 2 quart or larger sauce pan and stir in the couscous. Cover the pot and remove from heat. Let stand for 5 minutes.

In a large bowl, whisk together the olive oil, lime juice, vinegar and cumin. Add onions, garlic, red pepper, cilantro, carrots, tomatoes and beans and toss to coat.

Fluff the couscous well, breaking up any chunks. Add to the bowl with the vegetables and mix well. Season with salt and pepper to taste and serve at once or refrigerate until ready to serve.

 

Cabbage “Noodle” Soup

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2 tbsp olive oil
1 small onion, chopped
2 carrots, diced or sliced
2 ribs celery, diced (leaves included)
8 cups water
1 teaspoon dried thyme leaves
1/8 teaspoon rubbed sage
2 bay leaves
1/2 teaspoon poultry seasoning
2 cloves garlic, minced or pressed
1/4 head cabbage, thinly sliced
1 can (15 oz) chickpeas, rinsed and drained (or 1 1/2 cups cooked chickpeas)
generous grating of black pepper
3 tablespoons nutritional yeast
1/4 cup parsley, chopped
2 teaspoons mellow white miso
salt to taste

  1. Preheat a large, non-stick pot. Add the olive oil, onions, carrots, and celery and cook until onions soften. Add the water and all remaining ingredients except nutritional yeast, parsley, and miso. Reduce heat to medium-low, cover, and cook until vegetables are tender and broth is flavorful (at least 30 minutes).
  2. Stir in the nutritional yeast and parsley. Place the miso in a small bowl and add some of the hot broth a little at a time, stirring, until the miso is dissolved in the broth. Add the miso broth back to the pot. Add salt to taste and serve.  Number of servings (yield): 6

From Fat Free Vegan Blog

 

Roasted Eggplant Caponata – Ina

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1 large eggplant (1 1/2 pounds)

Good olive oil

4 ounces jarred roasted red peppers, chopped

1/2 cup large green olives, pitted and chopped

1 cup chopped yellow onion

1/8 teaspoon crushed red pepper flakes

1 tablespoon minced garlic (3 cloves)

3 tablespoons minced parsley

2 tablespoons pine nuts, toasted

2 tablespoons freshly squeezed lemon juice

2 tablespoons drained capers

2 tablespoons tomato paste

1 tablespoon red wine vinegar

½-1 teaspoons kosher salt

1/2 teaspoons freshly ground black pepper

Toasted pita triangles, for serving

Preheat the oven to 400 degrees F. Line a sheet pan with aluminum foil.

Place the whole eggplant on the pan, prick with a fork in several places, and rub with olive oil. Roast for 45 to 50 minutes, until the eggplant is very soft when pierced with a knife. Set aside to cool. Halve the eggplant, peel, and discard the skin. Place the eggplant, peppers, and olives in the bowl of a food processor fitted with the steel blade and pulse until coarsely chopped. Pour into a mixing bowl.

Meanwhile, heat 1 tablespoon of olive oil in a medium saute pan. Add the onion and red pepper flakes and cook over medium heat for 5 minutes, until the onion is lightly browned. Add the garlic, cook for 1 minute, and add to the eggplant mixture. Add the parsley, pine nuts, lemon juice, capers, tomato paste, vinegar, salt, and pepper and mix. Cover with plastic wrap and refrigerate for a few hours to allow the flavors to develop. Taste for seasonings and serve at room temperature with toasted pita triangles.

Mushroom, Lentil, and Wild Rice Timbales

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These timbales also make a delicious appetizer spread on crackers.

1 large onion, finely chopped
2 large slices bread (may be gluten-free)
2 cups mushrooms, quartered (about 10 large)
1/2 cup silken tofu ( firm or extra-firm)
3 cloves garlic, quartered
1 tablespoon sherry
2 tablespoons water
1 cup lentils, cooked
1 tablespoon tomato paste
1/4 teaspoon minced fresh rosemary
1/2 teaspoon dried thyme
1/2 teaspoon rubbed sage
3 tablespoons cornstarch, or arrowroot
1 teaspoon salt
1 cup wild rice, cooked
salt and freshly ground black pepper
sliced mushrooms for garnish (optional)

Make ahead: 1 cup cooked lentils (from about 1/2 cup dried) and 1 cup wild rice (about 1/2 cup before cooking)

Preheat oven to 350F. Spray 6 ramekins with canola oil or cooking spray and have ready a large baking pan that will hold them (9×13-inch should work). Place one nice-looking mushroom slice in the bottom of each ramekin, if desired.

Saute the onion in a non-stick pan until it begins to brown. Set aside.

Place the bread in a food processor and pulse until it turns to crumbs. Add the mushrooms, tofu, garlic, sherry, and water and blend until fairly smooth. Add the lentils and process again until smooth. Add the tomato paste, herbs, cornstarch, and salt and process until well-blended. Add the onions to the processor and pulse to include them but do not over-process (you want them to retain some texture.)

Scrape the contents of the food processor into a bowl and add the cooked wild rice. Season with salt and black pepper to taste.

Divide the mixture among the oiled ramekins and smooth the tops with a spoon. Set the ramekins in the large baking dish and add hot water to the dish, taking care not to splash it into the ramekins.

Bake, uncovered, until tops are brown and crusty and middles seem moderately firm when pressed with a finger–about 45-50 minutes. Remove from the oven and allow to cool for 10 minutes. Run a thin knife around the edges and invert the ramekins onto serving plates. Serve with your favorite mushroom gravy (or see mine below).

Note: If you plan to serve these later, keep the timbales in the ramekins, covered, and reheat in their water bath for about 10 minutes. Or (it’s heresy to say this, but) microwave each one for about a minute before serving.  http://blog.fatfreevegan.com/

Mushroom Gravy

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1/2 onion, minced
2 cloves garlic, minced
2 cups vegetable broth
1/2 teaspoon thyme
1/4 teaspoon rubbed sage
1 tablespoon nutritional yeast
1 teaspoon sherry (optional)
1 tablespoon soy sauce
2 tablespoons unbleached flour
1/4 cup plain soymilk
salt and freshly ground black pepper, to taste

In a medium-sized non-stick saucepan, saute the onion until light brown, about 10 minutes. Add the mushrooms and 1 tablespoon of water, and cook for another 3 minutes. Add the garlic, and cook, stirring, for another minute.

Add the vegetable broth, herbs, nutritional yeast, sherry, and soy sauce. In a bowl, whisk or blend (with a hand blender) the soymilk and flour together until smooth. Add it to the saucepan and stir well.  Simmer, stirring occasionally, for 15 minutes. Season with salt and pepper to taste and serve.

Thanksgiving Meatless Loaf

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1 medium sweet potato

1 medium onion

2 ribs celery

1 medium carrot

2 cloves garlic, minced

1 15-ounce can cannellini beans (or other white beans), drained and rinsed

14 ounces extra-firm tofu (one 14-16-ounce package)

2 tablespoons soy sauce

2 tablespoons tomato paste or ketchup

1/4 cup fresh parsley, chopped

1 tablespoon spicy brown or whole-grain prepared mustard

1/2 tsp rubbed sage

1 tsp thyme leaf

1/2 tsp dried rosemary, crushed

1 teaspoon salt (or to taste)

1/2 teaspoon black pepper

1 teaspoon smoked paprika

2 tablespoons nutritional yeast

1/2 cup chopped walnuts (optional)

3/4 cup quinoa flakes or wheat flakes

Wash a medium sweet potato (about 7 ounces), pierce it several times with a fork, wrap it in a paper towel, and microwave until done, 4-5 minutes. (Alternately, bake or steam the sweet potato.) Allow to cool enough to handle and then peel and set aside.

Mince the onion, celery, and carrot. You can do this quickly by cutting each vegetable in quarters and then pulsing in a food processor until finely chopped.

Heat a large, non-stick skillet. Add the minced vegetables, including garlic, and cook, stirring regularly, until they become tender, about 6-10 minutes. Add water by the teaspoon if necessary to keep the vegetables from sticking or becoming dry. Once they’re softened, add the drained beans and mash them lightly with a slotted spoon or spatula.

Place the peeled sweet potato into the food processor along with the tofu, soy sauce, and all seasonings. Process until fairly smooth. Add the walnuts and pulse a few more times. Scrape the tofu mixture into a large mixing bowl and add the quinoa flakes and the cooked vegetables. Stir well.

Preheat oven to 375F. If you have a silicone baking mat (recommended) place it on a baking sheet. Otherwise line the baking sheet with parchment paper or spray with non-stick spray. Spoon the tofu mixture onto the prepared baking surface, using dampened hands to shape it into an oblong or oval loaf about 2 1/2 inches high. Bake for 25 minutes or until the top is evenly browned. Loosely cover with aluminum foil and cook for 20 more minutes. Check to make sure that the center is firm; if not, give it a little extra time. (You can also remove the foil and cook for 5 more minutes for a crunchier crust.) Remove from oven and allow to stand for 10 minutes before slicing and serving.

Servings: 8
Yield: about 16 slices
Serve with mushroom gravy

Mum’s Everyday Red Lentils – Aarti Sequeira

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Lentils (Dal):

  • 1 cup masoor dal red lentils, picked through for stones
  • 2 cups water
  • 1 onion, diced
  • 4 cloves garlic, thinly sliced
  • 1 (1/2-inch) piece ginger, peeled and minced
  • 2 medium tomatoes, diced
  • 1 serrano chile, sliced in 1/2, optional

Tempering oil (bagaar):

  • 1/2 teaspoon cumin seeds
  • 1/2 teaspoon black mustard seeds
  • Generous 1/2 teaspoon turmeric powder
  • 1/2 teaspoon paprika or bafaat powder
  • 1 tablespoon vegetable oil
  • Handful chopped fresh cilantro leaves

Directions

Put the lentils in a strainer and rinse them under running water. Add them to a bowl, cover with water and let soak for 30 minutes. Drain and set aside.

In a medium saucepan, combine 2 cups of water, the onions, garlic, ginger, tomatoes, chile, if using, and the lentils. Bring to a boil over medium-high heat. Skim any scum from the surface. DO NOT ADD SALT YET; it will toughen the lentils, thereby lengthening their cooking time. Lower the heat, cover the pot with a lid and gently simmer until the lentils are tender, almost translucent, and almost falling apart, about 30 to 40 minutes.

Whisk the lentils, releasing its natural starch, and mash some them so the mixture becomes thick. Add salt, to taste.

Tempering oil (bagaar): In a small bowl, combine the cumin and mustard seeds. In another bowl, combine the spice powders. Have all the ingredients ready because this will move very fast!

In a small skillet, over a medium-high flame, warm 1 tablespoon vegetable oil. Once the oil is shimmering, add seeds and immediately cover so you don’t get covered in spluttering oil and seeds! Add the spices. They should sizzle and bubble a little – that’s the blooming and it’s exactly what you want. Don’t let them burn. The mixture should bloom for about 30 seconds, no more.

Pour the oil mixture into the lentils, standing back so you don’t get hurt when the mixture splutters again. Stir to combine. Transfer the lentils to a serving dish and garnish with cilantro.

Spicy Italian Faux Sausages

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2 1/4 cups vital wheat gluten
1/2 cup nutritional yeast flakes
1 tsp veggie broth mix
2 tbsp granulated onion
1 to 2 tbsp fennel seed, optional
2 tsp coarsely ground pepper, preferably freshly ground
2 tsp ground paprika
1 tsp dried chili flakes, optional
1 tsp ground smoked paprika
1 tsp dried oregano
1 tsp salt
1/8 tsp ground allspice
2 1/4 cups cool water*
6 to 8 cloves garlic, minced or pressed
2 tbsp olive oil
2 tbsp Braggs
1 tsp flax seeds

In a large bowl, mix together all of the dry ingredients. Whisk together the water, garlic, olive oil and soy sauce and using a fork, gently stir into the dry ingredients. Stir just until ingredients are mixed. If dough mixture is too dry, you can add another tablespoon of water or as needed.

Scoop 1/2 cup dough mixture at a time and shape into logs. Place logs on piece of aluminum foil and roll up, twisting ends. Place sausages in steamer and steam for 30 minutes. Once sausages have cooled, remove from foil and refrigerate until ready to eat. After cooling, the sausages may feel a bit dry on the outside. Don’t worry, as they will soften and firm up considerably after chilling.

Variation: You can shape the dough into little patties instead of links. If you don’t want to use aluminum foil, you can wrap the links in damp muslin or tea towel and tie ends with cotton twine

Tofu Spread my version

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tofu-1 pkg firm
lemon zest 1 tsp
cilantro a few tbsp minces
aleppo pepper flakes a few shakes
crystal 3 shakes
3 scallions minced
1 carrot grated
1 tbsp miso mixed
2 tbsp tahini
2-3 tbps lemon juice
black pepper to taste

1.Press tofu to remove excess water: Place tofu on a flat surface. Cover with a cutting board, and place an iron skillet or a similarly heavy object on top. Allow it to sit for about 30 minutes.

2.Crumble tofu into a medium bowl. Mix in miso and tahini with lemon juice. Stir in onion, carrot, and other ingredients. Refrigerate.

Collard Greens

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2 pounds collard greens (4 bunches);  wash, remove stems; cut away vein of leaf

Chop 1/2# pepper smoked bacon sliced (I omit)

1 onion sliced

5-6 cloves garlic minced

2 cups chicken stock (I use veggie stock)

2-3 TBL balsamic  vinegar (to taste)

2-3 TBL sugar

black pepper  (optional)

In a large pot: cook bacon until browned, add onion til  transparent, add garlic, stir in greens to wilt add stock, vinegar, sugar, pepper, simmer for several hours or until tender.  May be transferred to crockpot to finish.