Category Archives: Vegetables

Curry Potatoes with Cauliflower and Peas

This recipe is based on one from Vegetarian Times, but substitutes olive oil for the ghee (clarified butter) and adds more water.  Two nice things about this recipe, it is quick, and the peas are added at the end so they are a nice fresh green and sweet when the dish is served.

Note: if you have never used a pressure cooker, this is a good time to try it.  Greatly speeds up the cooking, and no, they don’t explode.

Ingredients

1 tbsp olive oil
1 large onion, chopped (2 cups)
2 cloves garlic, minced (4 tsp.)
2 tsp. fresh ginger, minced
1 ½ tsp. curry powder
1 tsp. ground cumin
1 tsp. mustard
½ tsp. ground turmeric
1/2 tsp salt
1/4 tsp black pepper
1 cup water
1 1/2 lb Yukon gold potatoes, cut into ½-inch pieces (1½ lb.)
1 lb cauliflower, cored and cut into 1-inch pieces (1½ lb.)
1 tsp. sugar
1 cup frozen peas, thawed

 Preparation

Heat the olive oil in pressure cooker over medium heat.  Add onions, and cook 2 to 3 minutes, or until softened.

Stir in garlic, ginger, curry powder, cumin, mustard seeds, and turmeric, and sauté 2 minutes.

Add potatoes, cauliflower, sugar, and 1 cup of water.

Close pressure cooker, and bring up to high pressure. Cook 5 minutes.

Release pressure with quick-release button, or transfer pressure cooker to sink, and run cool water over rim to release pressure.

Stir peas into cauliflower mixture.

Serve hot or at room temperature.

Nutrition

6 servings

Nutrition Facts
Serving Size 247 g
 
Amount Per Serving
Calories

188
Calories from Fat

27
% Daily Value*
Total Fat

3.0g
5%
Cholesterol

0mg
0%
Sodium

56mg
2%
Total Carbohydrates

36.3g
12%
Dietary Fiber

6.7g
27%
Sugars

6.3g
Protein

6.4g
 
Vitamin A 12% • Vitamin C 85%
Calcium 6% • Iron 14%
Nutrition Grade A
* Based on a 2000 calorie diet

Vegetarian Mushroom Barley Soup

This is a hearty and delicious soup adapted from ChickInTheKitchen who in turn adapted it from Zingerman’s Deli in Ann Arbor.

Ingredients

2 Tbsp. olive oil
1 large onion, diced
2 ribs celery with leaves, cut in halve lengthwise and diced
2 carrots, peeled and diced
3 cloves garlic, minced
2 qt. vegetable stock
1 lb. Baby Bella mushrooms (or another kind), sliced
1 oz. dried porcini mushrooms, reconstituted in hot water (save the water)
1 c. pearl barley
1/2 tsp salt
1/2 tsp thyme
1/4 tsp black pepper

Preparation

Rehydrate the dried porcini mushrooms in 1 1/2 cups of hot water.  When the porcini are moist and soft, pour off and save the water being careful to leave behind any grit that may have been on the mushrooms.  If your porcini are gritty (many are), wash them several times in several changes of cold water to remove as much grit as possible.

Heat a large heavy bottom pot, add the olive oil warm to medium heat.  Add the chopped onions and cook over moderate heat stirring frequently until the onions are soft, about 5 minutes.  Add the garlic, celery, carrots and mushrooms.  Continue cooking at moderate heat and stirring frequently for 10 minutes.

Add the vegetable broth, saved mushroom water, barley, salt, pepper and thyme.  Bring to a boil at high heat, then reduce the heat to simmer and cook stirring occasionally for 45 minutes.  The amount of salt you need will vary with the sodium content of our vegetable broth.

Nutrition

8 servings

Nutrition Facts
Serving Size 295 g
Amount Per Serving
Calories

161
Calories from Fat

38
% Daily Value*
Total Fat

4.3g
7%
Saturated Fat

0.8g
4%
Trans Fat

0.0g
Cholesterol

0mg
0%
Sodium

743mg
31%
Total Carbohydrates

23.0g
8%
Dietary Fiber

5.2g
21%
Sugars

2.8g
Protein

8.1g
Vitamin A 41% • Vitamin C 4%
Calcium 3% • Iron 10%
Nutrition Grade A
* Based on a 2000 calorie diet

Sauted Kale With Paprika

Often kale is too tough to enjoy.  Boiling it in advance of the saute gives the kale a chance to cook properly and keeps the dish moist.  From Epicurious.

Ingredients

1 1/2 lb kale
1 medium onion
1 tbsp olive oil
1 tsp paprika
1/2 tsp red pepper flakes
1/2 tsp salt

Preparation

Pull the kale leaves off the stems and break into bite sized pieces.  Cook kale in large pot of boiling salted water until wilted, about 5 minutes. Transfer to colander; drain.

Heat 1 tablespoon oil in a large heavy skillet over medium heat. Add the onion and sauté until soft, about 5 minutes. Stir in the paprika and crushed red pepper; sprinkle with salt. Add kale and sauté until heated through, about 4 minutes. Season to taste with salt and pepper and more paprika, if desired. Transfer to serving bowl; drizzle with remaining 1 tablespoon oil and serve.

Nutrition

6 servings

Nutrition Facts
Serving Size 135 g
Amount Per Serving
Calories

86
Calories from Fat

29
% Daily Value*
Total Fat

3.2g
5%
Cholesterol

0mg
0%
Sodium

243mg
10%
Total Carbohydrates

13.3g
4%
Dietary Fiber

2.8g
11%
Sugars

0.8g
Protein

4.0g
Vitamin A 354% • Vitamin C 230%
Calcium 16% • Iron 11%
Nutrition Grade A
* Based on a 2000 calorie diet

Bubble and Squeak

An old and traditional British dish slightly updated to replace the butter with olive oil.  Based on a recipe from Epicurious.  The original recipe specifies a 1:1 mix of potatoes and cabbage, but using more cabbage gives the dish a sweeter taste and more pleasing texture.  You can add left over vegetables such as Brussels sprouts, carrots or peas.  Many recipes call for mashed potatoes, but I prefer starting with whole potatoes.

Ingredients

1 lb russet potatoes, peeled and cut into 1-2″ pieces
1 1/4 lb cabbage, chopped
3 tbsp olive oil
1 tsp salt
1/4 tsp black pepper

Preparation

Peel and cut up the potatoes.  Place in a pot with salted water and bring to a boil.  Cook for 18 minutes and set aside.

Chop the cabbage and saute withe olive oil, salt and black pepper over moderate heat in a large non-stick skillet until soft but not browned.

Mix in the potatoes and mash coarsely with a wooden spool.  Flatten to form a cake, cover and cook under low to moderate heat for 10 minutes until crusty and browned.

Nutrition

6 servings

Nutrition Facts
Serving Size 179 g
Amount Per Serving
Calories

136
Calories from Fat

65
% Daily Value*
Total Fat

7.2g
11%
Saturated Fat

1.1g
5%
Cholesterol

0mg
0%
Sodium

409mg
17%
Total Carbohydrates

17.4g
6%
Dietary Fiber

4.2g
17%
Sugars

3.9g
Protein

2.5g
Vitamin A 2% • Vitamin C 83%
Calcium 5% • Iron 5%
Nutrition Grade B+
* Based on a 2000 calorie diet

Dry Fried Green Beans With Dry Shrimp

Easy and nutritious, and a relatively low fat Asian stir fry.  Many versions of this dish call for a spicy chili bean sauce and hot red peppers, but some of prefer a milder version.

Ingredients

1 lb green beans, trimmed and cut into 1-2″ pieces
1/2 tbsp olive oil

2 oz dry shrimp
2 tbsp fresh ginger, minced
1 tbsp olive oil

2 tbsp water
1 tbsp soy sauce
1/2 tsp sesame oil
1 tsp cornstarch

Preparation

  1. Boil a cup of water and pour it over the dry shrimp in a small bowl.  Set aside while preparing other ingredients.
  2. Combine the soy sauce, water, sugar and sesame oil in a small bowl and set aside.
  3. Cut the beans into 2-3″ lengths.  Stir fry the beans with the oil for about 5 minutes, until well cooked.  Remove the beans from the wok and set aside.
  4. Drain and dry the shrimp on a clean paper towel.  Stir fry the shrimp and ginger about 30 second.
  5. Add the beans back and add the sauce.  Stir fry on high heat briefly and serve.

Nutrition

6 servings

Nutrition Facts
Serving Size 99 g
Amount Per Serving
Calories

77
Calories from Fat

38
% Daily Value*
Total Fat

4.2g
7%
Saturated Fat

0.7g
3%
Cholesterol

20mg
7%
Sodium

179mg
7%
Total Carbohydrates

7.4g
2%
Dietary Fiber

2.8g
11%
Sugars

1.2g
Protein

3.9g
Vitamin A 11% • Vitamin C 21%
Calcium 4% • Iron 6%
Nutrition Grade A
* Based on a 2000 calorie diet

Buddha Delight With Pressed Bean Curd

Simple and somewhat Americanized version of the popular Chinese vegetarian dish.  Based on a recipe from Cooking Light.  Should try with fewer carrots and some adding bamboo shoots, bean sprouts and cabbage.

Ingredients

3 tbspsoy sauce
1 tbsp vegetarian oyster sauce
1 tbspdark sesame oil
1 tbsp rice vinegar
1 tsp sugar
10 oz pressed dry bean curd, sliced
1 lb broccoli
5 carrots, julliened
2 tbsp canola oil
1 1/2 cups green onions
1 tbsp fresh ginger
2 garlic cloves, minced
1 cup snow peas, trimmed
8 oz water chestnuts, sliced
1/2 cup vegetable broth
1 tbsp cornstarch
1/2 tsp salt

Preparation

  1. Combine first 5 ingredients, tossing to coat; cover and marinate in refrigerator 1 hour. Drain in a colander over a bowl, reserving marinade.
  2. Cook broccoli florets, carrot, and broccoli stems in boiling water 1 1/2 minutes; drain. Plunge into ice water. Drain.
  3. Heat canola oil in a wok or large nonstick skillet over medium-high heat. Add tofu; stir fry 5 minutes or until lightly browned on all sides. Stir in onions, ginger, and garlic; stir-fry 30 seconds. Stir in broccoli mixture, snow peas, corn, and water chestnuts; stir fry 1 minute. Combine broth and cornstarch, stirring with a whisk. Add cornstarch mixture, reserved marinade, and salt to pan; bring to a boil. Cook 2 1/2 minutes or until slightly thick, stirring constantly. Serve over rice.

Nutrition

8 servings

Nutrition Facts
Serving Size 229 g
Amount Per Serving
Calories

209
Calories from Fat

85
% Daily Value*
Total Fat

9.4g
14%
Saturated Fat

1.1g
6%
Trans Fat

0.0g
Cholesterol

0mg
0%
Sodium

599mg
25%
Total Carbohydrates

22.0g
7%
Dietary Fiber

3.8g
15%
Sugars

4.7g
Protein

10.5g
Vitamin A 140% • Vitamin C 127%
Calcium 7% • Iron 16%
Nutrition Grade A-
* Based on a 2000 calorie diet

Braised Fennel Potatoes

Modified from Epicurious to reduced the fat.

Ingredients

1 tbsp olive oil
2 fennel bulbs
1 onion, sliced lengthwise
1.5 lb Yukon Gold potatoes
1/2 cup vegetable broth

Preparation

Chop 2 tablespoons of fennel fronds and discard remainder of stalks. Quarter bulb lengthwise and core, and cut lengthwise into 1/4-inch-thick slices.

Cook fennel, onion, pepper, and 1/2 teaspoon salt in oil in a 12-inch heavy skillet over moderate heat, covered, stirring occasionally, until onion is softened, about 5 minutes.

Cut potatoes crosswise into 1/4-inch-thick slices.

Add potatoes and remaining 1/2 teaspoon salt to fennel mixture and cook, uncovered, stirring frequently, 3 minutes. Add water and cook, covered, stirring once, until potatoes are tender, 10 to 12 minutes more. Stir in fennel fronds before serving.

Nutrition

6 servings

Nutrition Facts
Serving Size 232 g
Amount Per Serving
Calories

160
Calories from Fat

25
% Daily Value*
Total Fat

2.8g
4%
Cholesterol

0mg
0%
Sodium

116mg
5%
Total Carbohydrates

31.5g
10%
Dietary Fiber

5.2g
21%
Sugars

2.2g
Protein

4.4g
Vitamin A 2% • Vitamin C 36%
Calcium 6% • Iron 10%
Nutrition Grade A
* Based on a 2000 calorie diet

Spicy Swiss Chard and Tomato Soup

Good hearty soup from VegetarianTimes.com.

Ingredients

1 tbs. olive oil
3 cloves garlic, minced (1 Tbs.)
½ tsp. red pepper flakes
1 medium onion, chopped (1 ½ cups)
2 medium carrots, sliced (1 cup)
2 stalks celery, chopped (½ cup)
1 small zucchini, sliced (1 cup)
½ tsp. chopped fresh rosemary
2 cups low-sodium vegetable broth
2 15-oz. cans diced tomatoes
1 15-oz. can cannellini beans, rinsed and drained
½ cup sun-dried tomatoes
6 oz. Swiss chard, chopped
½ tsp. chopped fresh thyme
1 cup fresh basil

Preparation

  1. Heat oil in large saucepan over medium heat. Add garlic and red pepper flakes, and cook 1 minute, or until garlic is fragrant. Stir in onion, carrots, celery, zucchini, and rosemary, and cook 10 to 15 minutes, or until onions are soft.
  2. Add broth, 1 can tomatoes, and beans. Scoop 1 cup mixture into food processor or blender, and add remaining can of tomatoes, sun-dried tomatoes, and sun-dried tomato oil. Purée until smooth, stir mixture into soup, and season with salt and pepper, if desired. Simmer 10 minutes.
  3. Add Swiss chard and thyme; simmer 5 minutes more, or until chard is wilted. Remove pan from heat, and stir in basil.

Nutrition

8 servings

Nutrition Facts
Serving Size 304 g
Amount Per Serving
Calories

239
Calories from Fat

23
% Daily Value*
Total Fat

2.6g
4%
Trans Fat

0.0g
Cholesterol

0mg
0%
Sodium

98mg
4%
Total Carbohydrates

41.4g
14%
Dietary Fiber

16.0g
64%
Sugars

6.1g
Protein

15.1g
Vitamin A 101% • Vitamin C 48%
Calcium 12% • Iron 31%
Nutrition Grade A
* Based on a 2000 calorie diet

Turkish Eggplant Pie

Interesting dish from VegetarianTimes.com.  The phyllo with whole wheat bread crumbs is a great way to make a tasty no fat pie crust.

Ingredients

1 lb eggplant, pierced with fork
2 Tbs. olive oil
1 medium red onion, chopped (1½ cups)
1 yellow bell pepper, chopped (1 cup)
1 Tbs. dried mint
2 ½ tsp. anise seeds
2 tsp. ground cumin
1 tsp. smoked paprika
½ tsp. red pepper flakes
1 ½ lb. Roma tomatoes, chopped, plus 2 sliced tomatoes for garnish
2 Tbs. tomato paste
3 cloves garlic, minced (1 Tbs.)
12 sheets phyllo pastry, thawed
1/3 cup whole-wheat breadcrumbs, plus more for topping, optional
12 pitted black olives, halved

Preparation

  1. Preheat oven to 375°F. Coat 10-inch fluted-edge tart pan with cooking spray.
  2. Roast eggplants on baking sheet 50 minutes, or until tender. Cool. Scoop flesh into food processor; purée until smooth.
  3. Heat oil in skillet over medium heat. Add onion, bell pepper, mint, anise, cumin, paprika, and pepper flakes; sauté 8 minutes. Add chopped tomatoes and tomato paste; simmer 10 minutes. Stir in eggplant and garlic; cook 10 minutes.
  4. Press 1 phyllo sheet into prepared tart pan. Spray with cooking spray, and sprinkle with breadcrumbs. Repeat layering with remaining phyllo and breadcrumbs. Roll over edges, and coat with cooking spray.
  5. Spoon eggplant mixture into crust. Arrange tomato slices and olives over top, and sprinkle with breadcrumbs (if using). Bake 1 hour, or until phyllo is golden. Cool 10 minutes before serving.

Nutrition

Nutrition Facts
Serving Size 307 g
Amount Per Serving
Calories

286
Calories from Fat

71
% Daily Value*
Total Fat

7.8g
12%
Saturated Fat

1.2g
6%
Cholesterol

0mg
0%
Sodium

409mg
17%
Total Carbohydrates

49.2g
16%
Dietary Fiber

6.9g
28%
Sugars

10.7g
Protein

7.5g
Vitamin A 40% • Vitamin C 77%
Calcium 6% • Iron 17%
Nutrition Grade A-
* Based on a 2000 calorie diet

Turnip Cake

A classic Chinese dim sum dish, Law Bok Gow, often served at New Years.  This is a vegan variant, most traditional recipes call for Chinese sausage and bacon (see for example ApptetiteForChina).  The 6:1 ratio of daikon to rice flour is important in obtaining the correct final texture.

Ingredients

2 oz shitake mushroom
2 oz dry shrimp
2.2 lbs daikon (1 kg)
2 cups rice flour (about 170 grams)
1/2 cup vegetable broth
2 tsp canola oil
2 tsp salt

Preparation

  1. Boil some water.  Place the dry shrimp and dry mushrooms in separate small bowls and pour the boiling water over them.  Allow to hydrate for 20 minutes.
  2. Peel and grate the daikon.  Using an electric food processor saves a lot of time.  Cover with water in a large pot and boil about 10 to 15 minutes.
  3. While the daikon is cooking, mince the dried shrimp and mushroom.  Combine with the rice flour and vegetable broth to form a batter.
  4. Drain the cooked daikon and return to the pot.  Pour the batter over the daikon and stir to mix well.
  5. Oil a 10″ diameter deep circular pan.  Pour the combined mix into the pan and steam for 1 hour.  The cooked turnip cake can be refrigerated and stored for a week.
  6. To serve, cut slices approximately 1 cm think and brown them on both sides in a nonstick skillet.  If the nonstick surface is good quality, you really don’t need to add any oil at all, but you can use a teaspoon of oil to taste.  Serve with soy sauce.

Nutrition

20 servings

Nutrition Facts
Serving Size 79 g
Amount Per Serving
Calories

92
Calories from Fat

22
% Daily Value*
Total Fat

2.4g
4%
Trans Fat

0.0g
Cholesterol

6mg
2%
Sodium

43mg
2%
Total Carbohydrates

15.1g
5%
Dietary Fiber

1.4g
6%
Sugars

1.1g
Protein

2.7g
Vitamin A 0% • Vitamin C 20%
Calcium 0% • Iron 1%
Nutrition Grade B+
* Based on a 2000 calorie diet