Tag Archives: vegan

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

Serving Size 247 g

Amount Per Serving

Calories

188

Calories from Fat

% Daily Value^*

Total Fat

3.0g

Cholesterol

0mg

Sodium

56mg

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

Cranberry Almond Biscotti

Trying to find a low fat, low sugar, low in processed starches, delicious cookie is admittedly a bit of a non sequitur, but as cookies go, these are not bad. I suppose you could go for a fresh apple or a dried fig, but once in a while, cookies are fun. These are based on a recipe in Vegetarian Times.

Ingredients

2 ¾ cups flour
2 tsp. baking powder
¼ tsp. salt
5 Tbs. orange juice
½ cup orange juice
4 Tbs. cornstarch
1 cup sugar
2 Tbs. canola oil
1 tsp. almond extract
1 tsp. vanilla extract
1 cup dried cranberries
1 cup sliced almonds

Preparation

Preheat oven to 350°F. Line baking sheet with parchment paper. Combine flour, baking powder and salt in bowl.

Whisk together 5 Tbs. orange juice and cornstarch in bowl; set aside. Beat 1 cup sugar, remaining 1/2 cup orange juice, oil and extracts until fluffy. Beat in cornstarch mixture, then flour mixture. Fold in cranberries and almonds.

Shape into 2 logs on prepared baking sheet. Sprinkle with remaining sugar. Bake 35 minutes, or until light brown. Cool 15 minutes on baking sheet. Slice into 1/2-inch thick slices. Return slices to baking sheet, and bake 20 minutes more, or until browned and crisp.

Nutrition

40 servings

Serving Size 25 g

Amount Per Serving

Calories

Calories from Fat

% Daily Value^*

Total Fat

2.0g

Trans Fat

0.0g

Cholesterol

0mg

Sodium

16mg

Total Carbohydrates

13.8g

Dietary Fiber

0.7g

Sugars

5.6g

Protein

1.4g

Vitamin A 0%	•	Vitamin C 5%
Calcium 2%	•	Iron 3%

Nutrition Grade C+

* 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

Serving Size 295 g

Amount Per Serving

Calories

161

Calories from Fat

% Daily Value^*

Total Fat

4.3g

Saturated Fat

0.8g

Trans Fat

0.0g

Cholesterol

0mg

Sodium

743mg

31%

Total Carbohydrates

23.0g

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

Curried French Green Lentil Soup

This is a delicious and hearty soup based on a recipe from Bon Appetit. Note that French green lentils are different from generic green lentils. The French green lentils are small, dark green, and speckled with black.

I prefer to buy dry chickpeas, cook them in a slow cooker and freeze them in 2 cup aliquots, but you use canned chickpeas. Just be sure to drain and rinse them before use.

Ingredients

2 tablespoons olive oil, divided
1 medium onion, chopped
1 medium carrot, finely chopped
2 garlic cloves, chopped, divided
3 tablespoons curry powder
1 cup green lentils
4 1/4 cups vegetable broth, divided
2 cups chickpeas, cooked
1 tablespoon fresh lemon juice
3/4 tablespoons Original Natural Buttery Spread
2 green onions, thinly sliced

Preparation

Heat 1 tablespoon olive oil in heavy large pot over medium heat. Add onion and carrot; sprinkle with salt and pepper. Cook until onion is translucent, stirring occasionally, about 4 minutes. Add half of chopped garlic; stir until vegetables are soft but not brown, about 4 minutes longer. Add 2 tablespoons curry powder; stir until fragrant, about 1 minute. Add lentils and 4 cups vegetable broth. Sprinkle with salt and pepper. Increase heat and bring to boil. Reduce heat to medium; simmer until lentils are tender, about 30 minutes.
While the onions and lentils are cooking, use a blender to puree the chickpeas, lemon juice, 1/4 cup vegetable broth, remaining tablespoon of olive oil, and remaining garlic.
Add chickpea puree and Earth Balance spread to the lentils. Season to taste with salt, pepper, and add additional curry powder, as desired. If the soup gets too thick, add water by 1/4 cupfuls to thin to desired consistency.

Nutrition

6 servings

Serving Size 321 g

Amount Per Serving

Calories

463

Calories from Fat

102

% Daily Value^*

Total Fat

11.3g

17%

Saturated Fat

1.6g

Trans Fat

0.0g

Cholesterol

0mg

Sodium

48mg

Total Carbohydrates

69.7g

23%

Dietary Fiber

24.4g

97%

Sugars

10.2g

Protein

23.6g

Vitamin A 37%	•	Vitamin C 15%
Calcium 13%	•	Iron 44%

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

Serving Size 135 g

Amount Per Serving

Calories

Calories from Fat

% Daily Value^*

Total Fat

3.2g

Cholesterol

0mg

Sodium

243mg

10%

Total Carbohydrates

13.3g

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

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

Combine first 5 ingredients, tossing to coat; cover and marinate in refrigerator 1 hour. Drain in a colander over a bowl, reserving marinade.
Cook broccoli florets, carrot, and broccoli stems in boiling water 1 1/2 minutes; drain. Plunge into ice water. Drain.
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

Serving Size 229 g

Amount Per Serving

Calories

209

Calories from Fat

% Daily Value^*

Total Fat

9.4g

14%

Saturated Fat

1.1g

Trans Fat

0.0g

Cholesterol

0mg

Sodium

599mg

25%

Total Carbohydrates

22.0g

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

Serving Size 232 g

Amount Per Serving

Calories

160

Calories from Fat

% Daily Value^*

Total Fat

2.8g

Cholesterol

0mg

Sodium

116mg

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

Lemon Pasta

A quick pasta side. From Giada De Laurentiis.

Ingredients

8 oz whole wheat pasta
2 tbsp olive oil
1/4 cup lemon juice, fresh
1/2 tsp black pepper
1/2 tsp salt
1/2 tsp lemon zest
1/4 cup fresh basil

Preparation

Cook the pasta in a large pot of boiling salted water until tender but still firm, about 10 minutes.

Whisk the oil, lemon juice and black pepper in a small bowl to form an emulsion.

Drain the pasta, reserving 1 cup of the cooking liquid.

Toss the pasta with the lemon sauce.

Add some of the reserved cooking liquid, 1/4 cup at a time as needed to moisten.

Garnish with lemon zest and chopped basil.

Nutrition

Serving Size 54 g

Amount Per Serving

Calories

182

Calories from Fat

% Daily Value^*

Total Fat

5.7g

Saturated Fat

0.7g

Trans Fat

0.0g

Cholesterol

0mg

Sodium

7mg

Total Carbohydrates

28.9g

10%

Dietary Fiber

3.4g

14%

Sugars

1.6g

Protein

4.7g

Vitamin A 1%	•	Vitamin C 8%
Calcium 2%	•	Iron 7%

Nutrition Grade C

* 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

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.
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.
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

Serving Size 304 g

Amount Per Serving

Calories

239

Calories from Fat

% Daily Value^*

Total Fat

2.6g

Trans Fat

0.0g

Cholesterol

0mg

Sodium

98mg

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

Corn Bread With Jalapenoes

Based on a recipe from Epicurious and originally Bon Appetit, but modified to use non-dairy ingredients. Needs some work, should be sweeter and more moist.

Ingredients

1 cup yellow corn meal
1 cup all purpose flour
4 jalapeno peppers, seeded and chopped
2 tablespoons sugar
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon salt
1 1/2 cups unsweetened soy milk
2 eggs, beaten to blend
3 tablespoons Earth Balance buttery spread, original

Preparation

Mix the dry ingredients in a large bowl.
Beat the eggs and add the soy milk and melted Earth Balance in a small bowl.
Add the liquid to the dry ingredients, stirring to break up lumps.
Pour the batter into a well oiled 8″ square baking dish.
Bake 425° F for 20 to 25 minutes.

Nutrition

24 servings

Serving Size 37 g

Amount Per Serving

Calories

Calories from Fat

% Daily Value^*

Total Fat

2.3g

Saturated Fat

0.5g

Trans Fat

0.0g

Cholesterol

14mg

Sodium

236mg

10%

Total Carbohydrates

10.9g

Dietary Fiber

0.8g

Sugars

1.8g

Protein

2.0g

Vitamin A 2%	•	Vitamin C 1%
Calcium 3%	•	Iron 4%

Nutrition Grade B+

* Based on a 2000 calorie diet