Tag Archives: vegan

Cauliflower Dal with Panch Phoran

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Panch phoran (also spelled panch phoron and panch puran) is a Bengali blend of five spices– fenugreek, mustard, kalonji (nigella), fennel, and cumin, in equal amounts. (In Bengal, radhuni would be used instead of mustard, but it’s not available in the U.S.) You can buy this spice blend in Indian grocery stores or you can make it yourself.

If you want a more assertive panch phoran taste, grind an additional 1/2 tablespoon of it and add it during the last 10 minutes of cooking.

  • 1 1/2 cups masoor dal or red lentils
  • 4 cups water
  • 1 teaspoon turmeric
  • 1 teaspoon salt (or to taste)
  • 1/8 teaspoon canola oil (or canola oil spray)
  • 1 tablespoon panch phoran
  • 1 large onion, diced
  • 2 cloves garlic, minced
  • 1/8 teaspoon red pepper flakes
  • 1 teaspoon ginger paste (or 1 tsp. minced ginger)
  • 16 ounces diced tomatoes (or 1 can)
  • 1 head cauliflower, cut into small florets)
  • 1/2 cup water
  1. Pick over and rinse the lentils and add them to a pot with the water and turmeric. Bring to a boil and reduce heat to low. Simmer until the dal is tender, about 20 to 35 minutes. When done, add salt and set aside.
  2. While the dal is cooking, prepare the vegetables. Heat a large, deep skillet, preferably non-stick. When hot, add the canola oil and shake it to spread it around. Add the panch phoran and stir. (You may instead use oil spray; spray before and after adding the panch phoran.) When the first seed pops, immediately add the onion, garlic, pepper flakes, and ginger paste. Stir and cook until the onion softens, about 2 minutes. Add the tomatoes, cauliflower, and water, and stir. Cover and cook until the cauliflower is just tender, about 10 minutes.
  3. When the dal and cauliflower are both done, add the dal to the cauliflower mixture. Stir well, and check seasoning, adding more salt if needed. Simmer gently for about 10 minutes to allow flavors to blend. Serve hot, over rice if desired.

Preparation time: 10 minute(s) | Cooking time: 55 minute(s)

Number of servings (yield): 6

 

Saag

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(Indian spiced spinach) Saag, or palak, dishes are spiced purees of spinach or other greens common in northern India. They often contain additional ingredients such as potatos, fresh cheese, chicken or chickpeas to make a more substantial dish.

  • Oil or ghee — 2 tablespoons
  • Onion, chopped — 1
  • Garlic, minced — 3 to 6 cloves
  • Gingerroot, minced — 1 tablespoon
  • Coriander, ground — 2 teaspoons
  • Turmeric — 1/2 teaspoon
  • Cayenne pepper (optional) — 1/4 to 1/2 teaspoon
  • Spinach, chopped — 1 pound fresh or package of chopped frozen spinach thawed
  • Water — 1 cup
  • Salt — 1/2-1 teaspoons
  • Yogurt (optional) — 1 cup
  • Cream (optional) — 1/4 cup

 

  1. Heat the oil or ghee in a large pot or saucepan over medium flame. Add the onions and sauté until translucent. Add the garlic, ginger and spices and sauté for another 2 to 3 minutes.
  2. Stir in the spinach, water and salt and bring to a boil. Reduce heat to low and simmer for another 10 to 15 minutes.
  3. Remove from heat, allow to cool a bit. Don’t bother to use a blender or food processor to puree in batches.
  4. Add a little water if necessary and simmer another 5 to 10 minutes.
  5. OPtional — Stir in yogurt and return to brief simmer and immediately remove from heat. Stir in the optional cream, adjust seasoning and serve.

Variations

  • Saag, or Palak, Paneer (Spinach with fresh cheese): add 1/2 pound of paneer, cut into cubes, after pureeing the spinach. You may substitute tofu for the paneer if you can’t find paneer. Tofu is not an Indian ingredient, but it has a similar texture and flavor. Press tofu, cut in triangles and  brown in oil.
  • Jhinga Saag (Spinach with shrimp): add 1/2 pound peeled and deveined shrimp after pureeing the spinach. Simmer until the shrimp is just cooked through, 3-4 minutes.
  • Chana Saag (Spinach with chickpeas): add 1/2 pound cooked chickpeas after pureeing the spinach.
  • Saag Murgh (Spinach with chicken): add 1/2 pound boneless, skinless chicken breast, cut into cubes, after pureeing the spinach. Simmer just until the chicken is cooked through.
  • Saag Aloo (Spinach with potatoes): add 1/2 pound cooked, cubed potatoes after pureeing the spinach.
  • You may use frozen or fresh spinach. Try substituting mustard or other greens.
  • A squeeze of lemon added at the end will brighten the flavor of this dish.

From whatsforeats.com

mushroom barley soup — allrecipes.com

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  • 2-3 tbsp olive oil
  • 1 cup chopped onion
  • 3/4 cup diced carrots
  • 1/2 cup chopped celery
  • 1 teaspoon minced garlic
  • 1 pound sliced fresh mushrooms
  • 6 cups veggie broth
  • 3/4 cup barley
  • 1 tsp thyme
  • salt and pepper to taste
  • chopped parsley 2-3 tbsp
 Heat the oil in a large soup pot over medium heat. Add the onion, carrots, celery and garlic; cook and stir until onions are tender and transparent. Stir in mushrooms and continue to cook for a few minutes. Pour in the chicken broth, thyme a bit parsley and barley. Bring to a boil, then reduce heat to low. Cover and simmer until barley is tender, about 50 minutes. Season with salt and pepper before serving. Garnish with chopped parsley.

Barley Soup

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6 c. water
4-6 tsp veggie stock base
1/2 c. pearl Barley
2 carrots, peeled and chopped
2 celery stalks, chopped
2-4 sm potatoes, peeled and chopped
1/2 medium sweet onion, minced
2 cloves of garlic, minced
1/2-1 tsp salt
1/2 tsp pepper
1/3 c. parsley, chopped
1 bay leaf
1/2 tsp dill

Heat the water in a stock pot over medium heat. Add the soup base and stir to dissolve. Add barley, carrots, celery, potatoes, onion, garlic, salt, pepper, bay leaf and dill. Bring all to a boil. Reduce heat and simmer for 30-40 minutes until the barley is cooked. Serves 4-6

Seasoned Eggplant Puree Sherry Golden

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This puree is an excellent way to process and preserve eggplants when they are abundant and beautifully firm.  Freeze the puree in 1 cup portions.  Use in sauces for pasta, as a filling for crepes, and in the superb Eggplant Mushroom Quiche.

2 medium eggplants
salt
1 medium onion
2-3 garlic cloves
3-4 tbsp olive oil
1 tbsp minced fresh basil or 1 tsp dried
2-3 tbsp water, use as little as possible

Peel the eggplant and slice into 1/2 inch thick slices.  Salt both side sand lay them on paper towels for 30 min to drain. Pat them dry and cut into cubes

In a large saute pan saute the onion and garlic in olive oil until the onion is softened.  Add the eggplant cube and saute until the eggplant begins to color.  Add the basil and water.  Stir, cover and steam until the eggplant is tender.  Puree in a food processor or blender

-OR-

Peel eggplant and cook on grill under done.

In a large saute pan saute the onion and garlic in olive oil until the onion is softened.  Add Add the basil and water.  Stir and cook for a few minutes.  Puree in a food processor or blender

World’s Best Green Beans- The Roasted Vegetable cookbook

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2 pounds green beans

2 tbsp extra virgin olive oil

coarse sea salt or kosher salt

1. preheat oven to 450-500 degrees

2. arrange the green beans in a single layer on a sheet pan or cookie sheet.  drizzle the oil over the beans and roll until well covered.

3.  roast about 15 min, until beans are well browned, shaking the pan occasionally  for even cooking.

4.  transfer the beans to a serving bowl and sprinkle with salt to taste.  serve immediately.

serves 4-6.

Israeli Salad

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3 medium or 6 small Israeli cucumbers, chopped small
3 medium or 6 small Israeli cucumbers, chopped small
4 Roma tomatoes, chopped small
1 cup fresh parsley, chopped
1/2 cup fresh mint leaves, chopped
1/2 cup olive oil
2 tablespoons vinegar, any type you like
1/4 c. feta cheese
Salt and freshly ground black pepper

 

Combine all ingredients together in a large bowl and season with salt and pepper to taste.

Thai Green Curry with Vegetables and Tofu

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2 cups coconut milk

1 tbsp oil 1 large onion, halved and thinly sliced

2 cloves garlic minced

1-2 tablespoons green curry paste ( click for recipe I use canned) (note be careful this is HOT, I used 1 tbsp)

1/2 – 1 cup vegetable broth NOTE start with a half cup, add more if needed I used 1 c. and thought it was too soupy so had to thicken)

2 tablespoons lite soy sauce (or tamari)

1 package ounces extra-firm tofu, cubed and lightly pressed

2-4 cups swiss chard leaves, thinly sliced  instead of chard, use 2-4 cups of any green leafy vegetable  (I used spinach, didn’t have chard)

1 bunch asparagus, ends trimmed and stalks cut into 1-inch pieces

Juice of half a lime

1 teaspoon sugar, agave nectar, or sugar substitute

salt to taste ( I don’t think this is needed)

2 tablespoons chopped fresh cilantro, to garnish

Heat a large, non-stick wok or pan and add oil and the onions. Cook until they begin to soften and then add the garlic and curry paste and cook for another minute.

Add coconut milk. Stir in the vegetable broth, soy sauce, and tofu. Bring to a boil. Reduce the heat and simmer for 5 minutes.

Add the Swiss chard and asparagus and stir well. Cover and simmer, stirring often, until vegetables are tender but asparagus is still slightly crisp. Stir in the lime juice and sweetener and add salt to taste. Serve over rice, garnished with chopped cilantro.  Servings: 6  From http://blog.fatfreevegan.com/

NOTE: if this is too soupy you may thicken with a corn starch slurry.

Japanese Cucumber Salad

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2 cups thinly sliced cucumbers (Japanese, English, or regular)
1/2-1 teaspoon salt (to taste)
1/4 teaspoon pepper
1 tablespoon sugar (or slightly less honey)
1 tablespoon soy sauce
1/4 cup rice wine vinegar
1 teaspoon sesame oil
2 teaspoons sesame seeds

If using English or regular cucumbers, they need to be peeled, cut lengthwise, seeded and sliced into thin half moons.
In a large bowl, combine cucumbers, salt and pepper, mix well.
Add sugar(or honey), soy sauce, rice wine vinegar and sesame oil and mix well.
Sprinkle with sesame seeds and mix.
Let marinate for 20 minutes before serving.
Adjust seasonings before serving.

Cream of Cauliflower Soup

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2 c. chopped onions

1-2 garlic cloves minced

2-3 c. diced potatoes

1 c. celery

5 c water

1 med head cauliflower, chopped about 5 c.

1 heaping tbsp fresh dill or 2 tsp dried

1 tbsp lemon juice

1 tsp ground dry mustard

¼ tsp caraway seeds

2 c buttermilk

salt and pepper to taste

chopped scallions for garnish

In a soup pot, combine the onions, garlic, potatoes, celery and water.  Bring to a boil, reduce heat and simmer for 10 min.  Add the carrots and continue to simmer for 10 more min. Add cauliflower, dill lemon juice, mustard and caraway seeds and simmer for 15-20 min longer until the carrots are tender.  In a blender, or use emersion blender, puree the soup with the buttermilk.  Add salt and pepper to taste.  Gently reheat.  Garnish with scallions.  Moosewood Restaurant low-fat favorites.