Author: firstname.lastname@example.org | Category: Beans, Entree, Lentils, Mushrooms, Potatoes, Recipes | Tags: beans, comfort food, high fiber, mushrooms, no oil, no salt added, plant-based, Recipe, Vegan, Vegetarian, Whole Food
Lentil-Mushroom Shepherdess Pie
My mom goes to the Senior Center in town every day. We like to look at their cafeteria’s menu while having our morning coffee. Lately,there’s been an “Authentic” Scottish Shepherds’ Pie on the menu. I always considered Shepherds Pie as being an Irish dish. So I did a little research. Some say it’s Irish, others say British. Ireland, England, Scotland and Wales are all part of the United Kingdom, so I guess I’m splitting hairs here. What I did learn is that there is a meat and dairy free version called a “Shepherdess” Pie. Now that I have a name for it, here’s how the recipe came together. The filling ingredients are browned in a skillet, mixed with cooked lentils, then topped with the potatoes and placed under the broiler just long enough to brown the top. (Make sure to use a skillet that can be placed under the broiler.) While the lentils cook, brown the shallots, garlic, carrots, parsnips and cremini mushrooms. I like parsnips because they add a little “zing” to the flavor. If you don’t have or like parsnips, you can replace them with more carrots. I also prefer to use cremini mushrooms as they tend to be a little “meatier” and lend brown gravy notes to a recipe. Since I try to eliminate as much sodium from my recipes as possible, I used a combination of brandy, red wine and tomato paste to add a hearty flavor. You can use vegetable broth instead of the alcohol if you like. The mashed potatoes were made and mashed in an instant pot; you can cook them on the stove or use your own recipe instead. The the skillet can be prepared ahead of time and reheated over a low flame then placed under the broiler when ready to serve. This Shepherdess Pie is pretty forgiving, so feel free to experiment with different types of root vegetables and change the ratio of ingredients to your liking. While this may not be an “authentic” recipe for Shepherdess Pie, it certainly is authentically healthy and delicious. Thanks for being Vegi-curious.
Lentil-Mushroom Skillet Shepherdess Pie
Lentil-Mushroom Skillet Shepherd’s Pie
½ cup brown lentils
1 bay leaf
1 lb.Yukon gold potatoes, peeled and cut into large chunks
1 small yellow onion, peeled & chopped
Rosemary to taste
1 Tablespoon nutritional yeast
¼ cup water
¼ cup soy yogurt, soy milk or soy-cashew sour cream
4 oz crimini mushrooms, chopped
2 carrost, chopped
1 parsnip, chopped
1 shallot, minced
3 cloves garlic, minced
2 Tablespoons brandy
¼ cup dry red wine
2 Tablespoons tomato paste
1 tsp dried thyme
Salt and pepper
Sort the brown lentils and add to a small saucepan with bay leaf and 1-1/2 cups water. Bring to a boil, cover, and reduce heat to low. Simmer lentils until they are just tender, about 16 to 18 minutes, then drain.
Set an instant pot to saute setting. Add onions and a small amount of water. Cook onions until they start to soften and brown slightly. Add the potatoes, rosemary, nutritional yeast and water. Secure cover on instant pot and set to cook on high pressure for 5 minutes. Quick release pressure and remove cover when safe. Drain or cook off any excess liquid. Add soy yogurt and mash with a potato masher. Set aside.
Preheat oven to broil. Heat a large non-stick skillet (10”) over medium-high heat with 1 tbsp olive oil. Add the shallots and garlic and cook until they begin to soften and turn brown, adding a small amount of water to prevent sticking. Add the carrots and parsnips and cook until tender, about 5 minutes. Add the mushrooms and cook until browned, about 5 minutes. Add the thyme and cook 1 minute. Add the brandy, red wine and tomato paste; cook until the liquid evaporates. Stir in lentils and heat thoroughly.
Spread the mashed potatoes evenly on top of the lentil-mushroom mixture. Place the skillet under the broiler and bake until the potatoes are lightly browned, about 5 minutes. Remove from oven and serve immediately.
14 Dec 2017
Author: email@example.com | Category: Breakfast, Recipes, Squash | Tags: breakfast, Easy, fat-free, high fiber, non-dairy, plant-based, pumpkin, Recipe, Vegan, Vegetarian, Whole Food
Yogurt Pumpkin Parfait
It’s funny how a recipe can remind me of something totally unrelated to food, which leads me to how I came up with Punkin’ Chunkin’ Topping as the name for this recipe. When we first moved to Delaware our neighbor told us about the Punkin’ Chunkin’ Competition that was held every fall. People would design large catapult or sling-shot devises that would propel pumpkins through the air. The team that launched the farthest was the winner. Last year a woman suffered a serious (but thankfully not life-threatening) head injury after being hit by a flying pumpkin and that was the end of any punkin’ chunkin’ in Delaware. Today’s recipe was prompted by some pumpkins on our back porch that managed to survive the first frost. I figured I should use them up before they start to turn soft. I thought about Thanksgiving and pumpkin pie with whipped cream. Wouldn’t it be nice to have that for breakfast? Since I always have homemade soy yogurt on hand I would use that, laced with pumpkin butter, as the “creamy” element of this recipe. For the topping I cooked pumpkin cubes with brown sugar and pumpkin pie spice in a non-stick skillet. The result was slightly sweet, delicately spiced chunks of pumpkin. Yes! You can can have pumpkin pie for breakfast. It’s even yummy enough to serve as dessert. So, don’t toss that pumpkin from your porch; use it to cook up some Punkin’ Chunkin’ Topping for yogurt, puddings or frozen desserts. Thanks for being Vegi-curious.
Pumpkin Topping for Yogurt
1 baby pumpkin (about 8” diameter)
¼ to ½ cup brown sugar
Pumpkin pie spice to taste
If using a larger pumpkin, measure out about 4 cups of pumpkin cubes.
Cut the pumpkin in half and remove seeds. Peel the skin. Cut the pumpkin into 1” cubes. Place in a large non-stick skillet and toss with brown sugar and pumpkin pie spice. Cook the pumpkin on medium-high heat until tender, adding water as needed to prevent sticking. You can turn the heat on high for a few minutes to caramelize the pumpkin. Let cool to room temperature and serve over non-dairy yogurt or frozen dessert
03 Dec 2017
Author: firstname.lastname@example.org | Category: Appetizer, Entertaining, Entree, Mushrooms, Potatoes, Recipes | Tags: entree, high fiber, holiday, low-fat, mushrooms, plant-based, potatoes, Recipe, Vegan, Vegetarian, Whole Food
Stuffed Mushroom Stacks
Every trip to the grocery store is an adventure for me. Even when I have a list in hand, I enjoy perusing the produce aisle looking for something unusual that I’ve never eaten or a seasonal favorite that I’ve waited an entire year to get my hands on once again. Sometimes, when I spot a standard item that looks super fresh I just go overboard and buy more than I need. This was the case when I picked up a three pound box of extra large snow white mushrooms at a mushroom outlet in Pennsylvania. They were beautiful and perfect . . . and I was happy! Since a lot of my thinking is done in the car, I pondered how I was going to prepare those beauties the entire ride home. With the Thanksgiving holiday just around the corner I thought about a family favorite — stuffed mushrooms. And then I thought about the turkey stuffing we used to make with mushrooms, celery, onions and sage. Why stop there? Why not place dollops of mashed white and sweet potatoes on top? And while I’m at it, I might as well make it festive with creamy mushroom gravy. This is a complicated recipe, but one that is achievable with some planning. First, I placed the sweet potatoes in the oven and baked them until soft. While the sweet potatoes were baking, I boiled the white potatoes on the stove top. I made the stock using onions and the mushroom stems. Next, I made the bread stuffing using one cup of the stock. You can make the gravy at this point or wait until after the stacks are assembled. If you’re feeling overwhelmed right now, don’t despair. Any or all of these elements can be done ahead of time depending on your time constraints and patience. You can use your own recipe for mashed potatoes. You can even use instant mashed potatoes; just use less liquid to achieve a stiffer consistency. You can also use canned sweet potatoes if you prefer. You can simply place dollops of mashed potatoes on top of the stacks instead of using a pastry bag and decorators tip. You can even assemble the mushroom stacks ahead of time and bake the next day. These Stuffed Mushroom Stacks require some thought and planning but they are worth the effort. It’s like an all-inclusive Thanksgiving dinner in every bite! You can serve them as an appetizer or as part of a buffet. You can plate them with green beans or shaved Brussel sprouts and cranberry sauce to serve as an elegant entree. Any leftovers can be served on a slider bun and rewarmed gravy the next day. On Thanksgiving and on every other day, I thank you for being Vegi-curious.
Stuffed Mushroom Stacks
3 lbs. large white mushrooms, stems removed and set aside
Mushroom Stock & Gravy
½ onion, thinly sliced
Reserved mushroom stems
2 Tablespoons red wine
4 cups of vegetable broth (Better Than Bouillon No Chicken)
2 Tablespoon arrowroot powder or corn starch
Lightly coat a medium saucepan with olive oil and heat over high heat. Add mushrooms and onions and cook until starting to soften and turn brown. Add red wine and cook until evaporated. Add vegetable broth (I use 1 teaspoon bouillon base to 4 cups of water for lower sodium). Reduce to simmer and cook for 30 minutes. Reserve one cup of the liquid to use in the stuffing. Remove from heat and let cool. When ready to thicken, add arrowroot and bring to a boil. Continue to cook until desired thickness is achieved. Remove from heat and let cool. You can puree the gravy in a blender and return to the saucepan until ready to serve. You can alternately use a hand-held immersion blender to puree the gravy right in the saucepan.
1 large onion (thinly slice ½ for gravy and mince ½ for stuffing)
2 celery stalks, minced
8 slices of sliced bread, toasted
1 cup of the reserved mushroom stock
Dried sage, oregano, marjoram to taste
Black pepper to taste
Heat a non-stick skillet over medium-high heat. Add a few tablespoons of water to skillet then add the onion and celery. Saute until vegetables are soft and golden.
Cut or tear the toasted bread into small pieces, almost as if it’s shredded. Place in a large mixing bowl and add the vegetables, mushroom stock and seasonings. Toss until combined.
1 lb. potatoes, peeled and cut into small chunks
2 Tablespoons (or more) soy yogurt or non-dairy milk
Salt and pepper to taste
Place potatoes in a medium saucepan and add cold water to cover by a few inches. Bring to a boil and cook until soft. Drain well. Use a potato masher to mash the potatoes. Mix in enough yogurt or milk to make the potatoes stiff enough to pipe onto the mushrooms. I don’t recommend using an immersion blender to remove lumps as this can make the potatoes gluey. Set aside.
1 lb. sweet potatoes, baked until soft
¼ to ½ cup oat flour (optional)
2 Tablespoons brown sugar (optional)
Remove the skin from the baked sweet potatoes. Place in a bowl and mash until smooth. If you want a stiffer consistency, add the oat flour one tablespoon at a time. Likewise, if you like sweeter add the brown sugar. You can use an immersion blender to remove lumps. Set aside.
Preheat oven to 400F.
Lightly coat a rimmed baking sheet with oil. Press the stuffing mixture into the mushroom caps, then pipe on either the mashed potatoes or sweet potato puree. Lightly coat the tops with non-stick spray. Place a few tablespoons of water in the bottom of the pan and place in oven. Bake until mushrooms are tender and browned and potatoes are browned, about 45 minutes. You can turn on the broiler during the last few minutes to brown the tops. You can assemble the mushrooms ahead of time, cover lightly with plastic wrap and refrigerate overnight.
12 Nov 2017
Author: email@example.com | Category: Breakfast, Entree, Potatoes, Recipes, Tofu, Vegetables | Tags: breakfast, high fiber, no oil, plant-based, Recipe, tofu, vegan plant-based, Whole Food
Tofu Breakfast Bowl
On the last day of our Vermont vacation in July we had breakfast at the August First Bakery. Looking back, I wish we would have gone there on the first day of the trip as they had a few vegan options on the menu. Not only that, they bake delicious breads and pastries in their bakery next door. They have a tofu dish on the menu that they call a scramble bowl, but it’s not a scramble at all. A tofu scramble is supposed to mimic scrambled eggs and is usually mashed up and somewhat greasy. The tofu bowl that they make had large pieces of curry-seasoned tofu, home fries, kale and tomatoes. It was very tasty and filling, yet not too greasy. I came up with my own version for this Tofu Breakfast Bowl. I cooked everything in an air fryer. (You can make it in a non-stick skillet, but you might need a little oil to prevent the tofu from sticking to the pan.) You may want to make this on the weekend as it does require some time to get it all together. I recommend seasoning the tofu and letting it sit for as long as possible, so you might want to do this step either the night before or while you’re waiting for your coffee to brew. I soaked the cut potatoes because that’s what the owner’s manual for my air fryer suggests, but you can probably skip this step. I cooked the ingredients in batches according to how long they need to cook. I started with the bell peppers and onions as they have similar cooking qualities. This also allowed some time for the potatoes to soak. Then I crisped the potatoes. I saved the tofu for last to allow it to absorb the curry seasoning for as long as possible. After the individual components were done, everything went back in the air fryer to blister the tomatoes and let all the flavors mingle. It sounds like a lot of work, but it’s well worth the effort. This method allows each ingredient to shine in its own way without the need for any oil. This dish is spicy, savory, subtly sweet and, oh, so tasty. Any leftovers can be refreshed right in the air fryer for about 5 minutes. We may have saved the best for last on our vacation, but at least it was better late than never. Thanks for being Vegi-curious.
Tofu Breakfast Bowl
2 potatoes cut into 1” pieces
Salt, pepper, onion powder and garlic powder
1 lb. extra firm tofu
Curry powder or your favorite seasoning mix
1 to 2 tablespoons maple syrup or honey (optional)
1 bell pepper, cut into ½” pieces
1 onion, cut into ½” pieces
1 cup cherry tomatoes left whole
Soak the potatoes in water for about 30 minutes. Drain well and season with salt, pepper, garlic powder and onion powder. Set aside.
Remove the tofu from the water and pat dry. Cut into large pieces – cut into 4 slices, then cut each slice into 8 pieces. Place in bowl and sprinkle a good amount of curry powder or other seasoning. Stir gently to coat. Let the tofu sit for as long as possible.
Set an air fryer to 400F. Place the onions and bell pepper into the basket and cook until the vegetables start to soften and turn brown. Remove from air fryer and place in a large serving bowl.
Place the potatoes into the basket and cook until tender and crisp. Remove from air fryer and place in the bowl with vegetables.
Place the tofu into the basket and cook until browned. If you want a glazey exterior you can remove the tofu before completely cooked, toss with maple syrup and then return to the fryer for about 5 minutes. Remove from air fryer and place in the bowl with vegetables. Add cherry tomatoes and mix gently. Return everything to the air fryer and cook until the tomatoes get soft and their skins blister. Remove and serve immediately.
Note: to make in a non-stick skillet, simply brown each component separately then mix everything together to heat before serving.
02 Sep 2017
Author: firstname.lastname@example.org | Category: Entree, Full Plate Generation, Instant Pot Recipes, Recipes, Sides, Vegetables | Tags: cauliflower, farro, fat-free, high fiber, plant-based, Recipe, Vegan, Whole Food
Cauliflower & Farro
There’s something about cauliflower that makes me buy it even though it’s one of my least favorite vegetables. Maybe it’s the fond and tasty memories of my grandmother’s cauliflower dishes. She would make cauliflower fritters that were dipped in an egg-based batter, then fried until they were crisp and brown. The other, somewhat healthier way she made cauliflower was with oil, garlic and pasta. Both were delicious and comforting, but these recipes don’t cut it if you’re following a low-fat, plant-based diet. I wanted to stir up those memories of my grandmother’s cauliflower with all of the flavor and none of the guilt. For this recipe I used an instant pot to cook the cauliflower. The first batch came out mushy, so I cut the cauliflower into larger florets and adjusted the cooking time and temperature. You can make adjustments based on your experience using a pressure cooker. I’m also providing instructions for making the cauliflower on the stove top if you prefer that cooking method. The garlicky flavor and creamy texture of the cauliflower is a nice contrast to the nutty bite of the farro. There’s something about this cauliflower that’s comforting, familiar, current . . . and tasty. Thanks for being Vegi-curious.
Cauliflower and Farro
6 garlic cloves, chopped
½ teaspoon fennel seeds
¼ teaspoon crushed red pepper
1 head of cauliflower, cut into large florets
¼ cup water
1 cup farro, cooked according to package directions
Heat a medium saucepan over medium-high heat. Add a few tablespoons of water and the garlic. (You can use a light coating of olive oil if desired.) Cook until the garlic begins to brown. Add the fennel, red pepper, cauliflower and more water. Cover the pot and lower the heat to medium. Cook until the cauliflower is tender, adding more water if necessary. The idea is to use just enough water to prevent sticking yet having a little garlicky liquid to flavor the farro. Place the cooked farro and cauliflower into a large bowl. Mix well, breaking the florets into smaller pieces if desired. Season with salt and pepper to taste.
Instructions for Instant Pot:
Set the instant pot to saute. Add garlic and a little bit of water or olive oil and cook until browned. Add fennel seeds and red pepper and cook another 30 seconds. Add water. Change the setting to pressure cook on low. Cover and cook for 4 minutes. Quick release pressure and when safe, remove cover. Place the cooked farro and cauliflower into a large bowl. Mix well, breaking the florets into smaller pieces if desired. Season with salt and pepper to taste.
23 Aug 2017
Author: email@example.com | Category: Appetizer, Entree, Food for Thought, Full Plate Generation, Mushrooms, Recipes, Vegetables | Tags: appetizer, eggplant, entree, high fiber, mushrooms, plant-based, Recipe, sandwich, Vegan, Whole Food
Grilled Summer Squash
Over the weekend Bruce and I visited a vegan cafe that we came across in the early days of our plant-based journey. I recalled that we were pleased with the food so we decided to fuel up there before a wine-tasting adventure in southern New Jersey. I figured the roasted vegetable wrap would be a good choice. It wasn’t. As soon as I unwrapped the wrap it was like the flood gates opened up on my plate — and the flood was mostly oil. I picked at the vegetables hoping to rescue them from the oil spill that left them tasteless and greasy. From the time we left the cafe to our arrival at the first winery our conversation turned to America’s dependence on oil. Olive oil to be specific. It’s everywhere; in restaurant food, in family recipes, on cooking shows. We’ve been brainwashed to believe that it’s a “good” oil. Olive oil is one of the most calorie-dense foods and, contrary to popular belief, it may not be “good” for your heart as we once thought. But don’t take my word for it. This article and video from Forks Over Knives is an excellent (and brief) explanation. Some people feel that oil is needed to help brown food, like roasted vegetables. I can tell you that those “roasted” vegetables in my wrap were not brown at all. I’ve been preparing whole food, plant based food for five years now and I’ve learned to brown vegetables without the use of oil. Just the day before our outing I grilled eggplant, zucchini and yellow squash that came out flavorful and browned — and the only oil I used was a coating of non-stick spray on the grill grates. (I guess that’s what I had in mind when I ordered my wrap.) If you feel that grilled vegetables need a little something, try some fresh garlic, balsamic vinegar and herbs. I made a light dressing for the zucchini and yellow squash that lets their delicate flavor shine through. You can serve grilled vegetables as an appetizer, as an add-in to a salad, in a sandwich or over your favorite grain. Treat yourself to a good non-stick skillet and try using a few tablespoons of water or broth when you want to brown vegetables. If you’re not ready to eliminate oil completely you can re-train yourself by first measuring the oil then spreading with a paper towel. Pretty soon you’ll be on your way to reducing your dependence on oil. Thanks for being Vegi-curious.
Grilled Summer Squash
a few zucchini and yellow squash, cut into 3/8″ thick slices
Heat an outdoor grill on high heat. Lightly coat the grates with non-stick spray. Place the zucchini slices directly on the grates. Close the cover and grill until the squash is browned, then turn over and brown the second side. Cooking time will vary depending on how hot your grill is. It may be necessary to reduce the heat to medium if the vegetables are browning too fast. Remove from grill and arrange squash on a serving plate, drizzling the dressing on each layer. Serve hot, at room temperature or cold.
Honey Summer Savory Dressing
½ cup white wine vinegar
1 garlic cloves, pressed
1 Tbsp. honey or agave
fresh summer savory to taste
Whisk all ingredients together. Drizzle over grilled vegetables. Season with salt and pepper.
10 Aug 2017
Author: firstname.lastname@example.org | Category: Entree, Full Plate Generation, Recipes, Vegetables | Tags: high fiber, no oil, plant-based, quinoa, Recipe, Vegan, Whole Food
Broccoli & Quinoa Salad with Peanut Dressing
Where did July go? Between a visit from family, vacation and tending to my exploding gardens, I had some time away from Vegi-curious. It was like being away at summer camp. And speaking of camps . . . there are two of them when it comes to soaking grains — the soakers and the non-soakers. I have always been on the side of the non-soakers. I really never gave much thought to it until recently. I read somewhere that Basmati rice comes out much better when soaked. I decided to do a test and cooked both soaked and un-soaked Basmati rice. I couldn’t tell the difference in taste or texture. My mother’s physical therapist is from India, so I figured he could shed some light on the subject. He said that in India they soak all grains because it makes them easier to digest. Since I don’t have a problem digesting grains and soaking requires advanced planning, I’m staying in the non-soaker camp . . . except when it comes to quinoa. Quinoa has a bitter coating that protects this grain from getting eaten by birds. Many recipes recommend to rinse the quinoa before cooking. Even with rinsing I hadn’t taken a liking to the taste of quinoa. I wondered if soaking the quinoa would help. I soaked the quinoa for 30 minutes then cooked it in my rice cooker. I couldn’t believe that the once bitter-tasting quinoa now had a mellow, nutty flavor to it. I was so excited and couldn’t wait to try out some quinoa recipes. I came up with this recipe for Broccoli & Quinoa Salad out of my need to make a meal early in the day that could be re-heated in the microwave or served at room temperature. I mixed the quinoa with steamed broccoli and raw carrots. It would have been nice to add some chopped scallions. I dressed it with an Asian-inspired peanut dressing, but a simple vinaigrette or mustard-based dressing would also be nice. Simple and tasty.I can’t say how good the leftovers were because we ate the whole thing that night.
Thanks for being Vegi-curious.
Broccoli & Quinoa Salad with Peanut Dressing
1 cup quinoa, soaked for 30 minutes
1 large head of broccoli cut into small florets
1 large carrot, grated
Chopped Thai basil
Peanut dressing, below
Rinse and drain quinoa. Cook according to package directions.
Steam broccoli for 4 to 5 minutes and rinse under cold water. Place in large mixing bowl with carrots. Add the cooked quinoa to the bowl. Add the dressing and stir well. Garnish with Thai basil. Serve immediately.
¼ cup peanut butter
3 Tbsp. reduced sodium soy sauce
1 Tbsp. maple syrup
1 Tbsp. minced ginger root
1 garlic clove, minced
Juice from ½ lime
Crushed red pepper to taste
Place all ingredients in blender and process until smooth. You can choose to simply whisk the ingredients in a bowl if you like. Set aside.
03 Aug 2017
Author: email@example.com | Category: Entree, Full Plate Generation, Recipes, Vegetables | Tags: Easy, entree, high fiber, no oil, plant-based, Recipe, Vegan, Vegetarian
Thai Stir Fry
I sometimes wonder why people living in hot climates like to eat hot, spicy food. For instance, Thai food is known for its curry dishes. Thai curry pastes range from “Panang” or red which is the hottest, through “green” which is moderately hot, to “Massaman” or yellow which is mildly hot. I’ve tried them all and even the Massaman is not so mild. Perhaps if you eat hot food it makes the world around you seem not so hot. I wonder . . .
I started making my own curry pastes in an effort to reduce the amount of sodium in our diets. It takes some effort to find the ingredients and to make the curry paste, so if sodium is not a problem for you simply buy a container in an Asian section of your supermarket. A little goes a long way and you can store it in the refrigerator for months.
I picked up a head of broccoli at my favorite Amish farm stand. It had a nice crown of florets, but it also had a huge stem. I usually discard the stem, but I thought it would make a nice addition to a stir fry. I also used red bell pepper, celery, carrots and scallions in the stir fry (and no broccoli florets). This was a perfect way to use up broccoli stems which I would normally throw out. The broccoli stem’s texture is similar to that of the other vegetables, so everything cooks at the same time. I used some red curry paste and a small amount of Thai coconut milk to season the vegetables. I recommend starting with one teaspoon of curry paste and adding more according to your heat tolerance. The vegetables have a nice crunch and the sauce is intensely flavored and aromatic. This dish comes together so quickly and is so tasty that I’ll be making this on a regular basis. Why sweat it outside hovering over a hot grill when you can beat the heat inside with this Thai Stir Fry? Thanks for being Vegi-curious.
Thai Stir Fried Vegetables
1 cup thinly sliced broccoli stems (use leaves if you have them)
1 large bunch of scallions (about 8)
1 red bell pepper, thinly sliced
3 celery ribs, thinly sliced
2 carrots, thinly sliced
1 to 2 teaspoons Thai curry paste
¼ cup Thai coconut milk
Heat a non-stick wok on medium-high heat. Add vegetables and stir-fry until fork tender and the edges start to brown. Add curry paste and coconut milk and heat one minute. Remove from heat and serve over rice.
22 Jun 2017
Author: firstname.lastname@example.org | Category: Beans, Entree, Recipes, Salads, Sides, Vegetables | Tags: beans, Easy, entree, farro, fat-free, no salt added, plant-based, quinoa, Recipe, Vegan, Whole Food
Asparagus & Fava Bean Salad with Quinoa
Ever since I saw “The Silence of the Lambs” many years ago, I’ve shied away from eating fava beans. It probably has something to do with Hannibal Lechter’s famous line that’s too gruesome to repeat on a food blog. A few months ago I mustered up the courage to buy a bag of dried, unpeeled fava beans. After soaking, peeling, boiling and then incorporating them into a recipe, I was left wondering what the fascination with fava beans was all about. This week’s CSA share included a bag of fresh fava beans. I peeled away the thick, spongy pod to reveal less than a cup of bright green beans. I boiled the beans for two minutes before peeling away the tough skin. A cup of fava beans is not enough to stand by themselves as the focal point of a meal, so I decided to use them in a salad with asparagus, green onions and a lemon-thyme dressing. The salad looked bright and pretty and tasted delicious. Yet, it didn’t look like it would make a substantial meal on its own. I wanted to add one other element that would round out the plate but not over-shadow the salad. My first thought was to add a grain. Farro has a nice texture and a nutty flavor, so I loaded up the steamer and waited. While the farro was cooking I thought that quinoa would make a nice pairing. As soon as the farro was finished, I steamed some quinoa. Both grains complemented the salad perfectly. I might also try serving the salad over fresh baby lettuce, arugula, spinach as an appetizer or side dish. I look forward to seeing more fava beans in my future. And If I don’t, I’ll just use fresh peas or lima beans instead. Thanks for being Vegi-curious.
Asparagus & Fava Bean Salad
Note: if fresh fava beans are not available, substitute cooked lima beans, green peas or additional asparagus.
1 lb. asparagus
1 cup fresh fava beans
4 green onions, thinly sliced
Lemon Thyme Dressing (recipe below)
Trim the tough bottoms from the asparagus. Cut into one-half inch pieces. Place in steamer basket set over water and steam for about 2 minutes. Remove from heat and rinse under cold water. Drain and place in shallow serving bowl.
Bring a small pot of water to boil. Add unpeeled fava beans and boil for two minutes. Remove from heat, rinse under cold water and drain. Remove and discard the skins. Place the peeled fava beans in the bowl with the asparagus. Add the green onions and lemon-thyme dressing to the bowl. Stir to combine. Adjust seasonings. Let marinate if time allows. Can be served cold or at room temperature.
Serve over greens, farro or quinoa.
Lemon Thyme Dressing
¼ cup fresh lemon juice
2 Tablespoons honey or brown rice syrup
1 teaspoon Dijon mustard
1 small garlic clove, pressed
½ teaspoon dried thyme
Black pepper and salt to taste
Place all ingredients in glass measuring cup and whisk to combine.
31 May 2017
Author: email@example.com | Category: Appetizer, Aquafaba, Recipes, Sides, Squash | Tags: appetizer, fat-free, Recipe, side dish, Vegan, vegan plant-based
I know I have a problem when it comes to kitchen equipment, so I really try to avoid “impulse purchases”. I consider how much I will use it, how much space it will take up and if it will just end up on the Island of Misfit Toys (i.e. my basement). Once I decide to add another appliance to my arsenal, I usually read as many reviews and compare costs to make sure I’m getting the best one to suit my needs. I happened to be shopping for waste baskets at Bed, Bath and Beyond and thought I’d just “check out” what they had in the way of air fryers. Right on the top shelf was one made by Phillips.What really made it stand out was the face of Gordon Ramsey plastered on the box. He usually wears a scowl, so I figured this must be a good piece of equipment if he’s smiling about it. The air fryer already had a hefty markdown, and combined with my 20% coupon and Chef Ramsey’s endorsement I decided to bring this baby home. I’m happy I did. So far, I’ve made French fries, sweet potato fries, glazed tofu and these Breaded Zucchini Sticks — all without one drop of oil. The air fryer is so easy to use and clean. Just load up whatever you’re “frying” into the basket then set the temperature and timer. The only other thing you need to do is shake up the basket half way through. That’s it! For this recipe, I simply dipped the zucchini sticks in aquafaba (the liquid from canned chick peas) then coated them with seasoned bread crumbs. I “fryed” them at 350F for 25 minutes. To my surprise the coating did not fall off the surface and “fryed” up nice and crisp. If you don’t have or want to buy an air fryer, you can bake the zucchini in the oven. I served the zucchini sticks with some left-over red pepper sauce I had in the fridge, but I would probably just use some marinara sauce the next time I make these. The only impulse I have now is to create more recipes to make in my air fryer. Thanks for being Vegi-curious.
Breaded Zucchini Sticks
1 zucchini squash (about 1 lb.), cut into ½” thick sticks
½ cup bread crumbs
1 teaspoon oregano or other herb
¼ teaspoon garlic powder
¼ teaspoon tomato powder (optional)
Aquafaba (liquid from canned chick peas)
Line a rimmed baking sheet with parchment paper.
Combine bread crumbs, oregano, garlic powder and tomato powder in shallow dish. Place aquafaba in a bowl. Dip zucchini sticks in aquafaba, then coat with bread crumbs. Place zucchini sticks in a single layer on baking sheet.
To cook in an air fryer:
Place zucchini sticks in basket of air fryer, alternating each layer to allow more even browning and to prevent them from sticking together. Fry at 350F for 20 to 25 minutes. About half way through cooking, gingerly rearrange the zucchini sticks and continue cooking.
To bake in an oven:
Preheat oven to 400F. Bake for about 20 minutes until browned, turning occasionally. Remove from oven and serve immediately.
08 May 2017