Veggie Edamame Bowl

This delicious, colorful, and healthy bowl recipe is based on a recipe from EatingWell.  It can be made with quinoa (as in the photo) in place of the rice for variety.

Ingredients:

1.5 c. brown rice

rounded 3/4 t. salt, divided

2 carrots, peeled and cut into 1/2-inch chunks

1 20-oz bag frozen broccoli florets

1 yellow bell pepper, seeded and chopped into 1-inch chunks

1 red bell pepper, seeded and chopped into 1-inch chunks

1 red onion, peeled and cut into wedges

1.5 T. olive oil

1/2 t. freshly ground black pepper (or to taste)

2 c. frozen mukimame (shelled edamame)

your favorite vinaigrette

Method:

Preheat the oven to 425 degrees F.

While the oven is preheating, combine rice, 3 c. water, and 1/4 t. salt in a large saucepan with a tight-fitting lid.  Stir lightly, then bring to a rolling boil.  Cover, reduce heat to a simmer, and cook 40 minutes or until tender but not mushy.

While the rice is cooking, toss the carrots, broccoli, bell pepper chunks, and onion wedges with the olive oil, a rounded 1/2 t. salt, and ground black pepper.  Spread onto a rimmed baking sheet, and roast until the vegetables are tender (check the onions and carrots particularly) and browned in spots, 17 - 20 minutes.

While the vegetables and rice are cooking, bring 1/2 c. water to a boil in a medium saucepan.  Add the frozen mukimame, cover, and cook until just heated through.  Remove from heat and drain the water.

In each of 4 bowls, add 1/4 rice, 1/4 of the roasted vegetables, 1/4 of the mukimame, and vinaigrette to taste.

Serves 4.

Southwestern Quinoa

This recipe is slightly modified from a side dish from the Food Network.  Serve this version as an entrée.

Ingredients:
1 bunch scallions, sliced, OR 1/2 medium onion, chopped
2 jalapenos, seeded, deveined, and minced
2 t. canola oil
4 t. tomato paste
1 t. ground cumin
1 t. chipotle chili powder
1 t. salt
2 3/4 c. water
1 1/2 c. quinoa, rinsed
2 bell peppers, chopped (any color will do, but 1 green and 1 orange make the dish colorific)
1 15-oz can corn, drained
2 cans pinto beans, drained and rinsed
1 pint cherry or grape tomatoes, halved

Method:
In a large skillet, sauté the scallions or onion and jalapeno in the canola oil over medium heat until the vegetables have softened.
Stir in the tomato paste, ground cumin, chipotle chile powder, and salt. Add the water and quinoa, stir, and bring to a simmer.
Simmer until the liquid is absorbed and the quinoa is soft but not mushy, 15 - 20 minutes.  Add the bell pepper, cover, and steam 3 minutes until the bell pepper is tender-crisp.
Stir in the corn and pinto beans, and warm through.
Stir in the tomatoes, and serve immediately.
Serves 4.

Green Curry over Quinoa

Based on Jason Wyrick’s Green Curry with Mango and Sweet Potato recipe published in Vegan Health and Fitness magazine.

Ingredients:

1 c. quinoa

2.5 c. water, separated

½ t. salt, separated

1 15-oz can coconut milk

2 T. vegan green curry paste

1 sweet potato, peeled and chopped

2 c. frozen mukimame (shelled edamame)

10-oz bag frozen cauliflower florets

1 bell pepper, chopped (any color is fine; red is colorific)

Juice of 2 limes

1 mango, chopped

¼ c. roasted, unsalted peanuts

Method:
Rinse the quinoa under cold water.  Combine the quinoa, 2 c. water, and ¼ t. salt in a medium saucepan.  Bring to a boil, cover, reduce heat to low, and simmer 15 (or so) minutes until the liquid is fully absorbed but the quinoa is not mushy.  Fluff quinoa with a fork.

Meanwhile, in a deep, large skillet with a lid, heat 2 T. of the coconut milk over medium heat.  Stir in the curry paste until fully combined.  Add the rest of the coconut milk, the remaining 1/2 c. water, and the remaining ¼ t. salt.  Again, stir until fully combined.  Add the sweet potato, bring to a boil, cover, and reduce heat.  Simmer 5 minutes.  Stir in the mukimame and cauliflower, re-cover, return to a simmer, and steam for 5 minutes or until sweet potato can be pierced with a fork.  Add the bell pepper and re-cover.  Steam for 3 minutes or until everything is warmed through but not mushy.  Stir in the lime juice and mango. Add additional salt to season to taste, if desired.

Divide the quinoa between 4 wide, shallow bowls, and spoon the curry over the quinoa.  Serve topped with the peanuts.  Serves 4.

Orange Tofu, Pepper, and Broccoli Stir-Fry

Another super yum recipe from Cooking Light magazine.  I added broccoli and sesame seeds and removed the sugar and cilantro, but the rest is mostly as they published it.

Be sure to take advance action on the tofu:  freezing it for 24 hours, then thawing before use, improves the texture.

 

Ingredients:

1.5 c. white basmati rice (Other rices are fine, but you may need to follow the package directions.  Basmati is my favorite white rice, so that's what I use for everything.)

 2 1/4 c. water

1 1/4 t. salt, divided

1/4 c. + 1 T. + 1 t. canola oil, divided

1 14-oz. package extra-firm Chinese-style (not the silken type) tofu 

6 T. cornstarch, divided

1 c. fresh orange juice (from about 2 juicy oranges)

6 T. soy sauce, tamari, or shoyu (NOTE:  If it is important that this dish is gluten-free, check the sauce.)

2 T. unseasoned rice vinegar

1 thinly sliced onion

2 green bell peppers, seeded, de-veined, and chopped (The photo has it sliced, but chopped works better.)

1 yellow bell pepper, seeded, de-veined, and chopped

1 orange bell pepper, seeded, de-veined, and chopped

20-oz. bag frozen broccoli

2 T. thinly sliced garlic

1 t. grated orange rind

1 t. crushed red pepper

2 T. sesame seeds 

Method:

Rinse the rice under cool water until the water runs clean.  In a large saucepan with a lid, bring the water, 1/4 t. salt, and 1 t. oil to a boil.  Add the rice, stir lightly, cover, and reduce heat to a low simmer.  Cook for 15 minutes, then turn off heat.  Let sit for 5 minutes, then fluff with a fork.

Meanwhile, squeeze as much water as possible out of the tofu block, and cut the tofu into 1/2-inch pieces.  Combine the tofu with 1/4 c. cornstarch in a medium bowl.  Toss so that the tofu is covered in the cornstarch.  Heat 3 T. oil over medium-high heat in a large skillet with deep sides.  Add tofu to the pan, and cook about 8 minutes or until golden brown.  Remove from pan.

Combine remaining 2 T. cornstarch, orange juice, soy sauce, vinegar, and remaining 1 t. salt in a bowl.  Heat remaining 2 T. oil in the pan over medium-high heat.  Add the onion, bell peppers, and broccoli, and cook about 5 minutes, stirring constantly.  Add the garlic, orange rind, and crushed red pepper and cook, still stirring, until everything is tender but with a slight crunch.  Add the orange juice mixture, and bring to a boil.  Stir in the tofu, and remove from heat.

Serve the tofu stir-fry over the cooked rice, topping each serving with 1/2 T. sesame seeds.

Serves 4.

Thai Curry Noodles

This delicious recipe is modified from one published in the now defunct Vegetarian Today magazine.  It's a fun noodle dish for those who are avoiding gluten.

Ingredients
1 15-oz. can coconut milk
4 t. purchased red curry paste (check ingredients to ensure it meets your dietary restrictions)
2 T. canola oil
1/2 c. chopped onion
1 T. minced fresh garlic
1 T. minced fresh ginger
3/4 t. salt
6 oz. fresh green beans, trimmed and halved
1 head of cauliflower, cut into florets
1 bell pepper, seeds and veins removed, sliced (any color is fine, but red is colorific)
juice of 1 lime
8 - 10 oz. dry rice noodles, prepared according to package directions
chopped dry-roasted peanuts, for garnish

Method
(NOTE:  You may need to begin boiling water for the rice noodles at the beginning.  Check noodle package directions.)

Whisk coconut milk and curry paste together in a bowl, and set aside.

Heat the canola oil in a large deep-sided skillet over medium heat.  Sauté the onion, garlic, and ginger until the onion softens, about 5 minutes.  Stir in the coconut milk mixture and salt, and bring to a simmer.

Add the green beans and cauliflower, and simmer 7 minutes.  Add the bell pepper.  Continue to simmer, stirring occasionally, until the veggies soften (about 10 minutes).  Stir in the lime juice.

Add the cooked rice noodles to the pan and toss to coat the noodles in the sauce.  Garnish each serving with peanuts.

Serves 4.

Zucchini and White Bean Sautée with Polenta

Eating Well has a nice-looking polenta and ratatouille recipe, but I just don't like eggplant.  (Judge me if you so choose!)  Here's an eggplant-free version of theirs.

Ingredients

4 T. extra-virgin olive oil, divided
1 large onion, peeled and chopped
1 large bell pepper, seeds and veins removed, coarsely chopped
1/2 t. salt, divided
4 cloves garlic, peeled and minced
3 medium zucchini, sliced in half lengthwise, then sliced into half-moons
2 cans cannellini or Great Northern beans, drained and rinsed
1 pint cherry or grape tomatoes, any color
1/4 c. sliced sun-dried tomatoes
1 t. dried thyme
freshly-ground black pepper, to taste
1 16-oz tube of prepared polenta, sliced into 1/2-inch slices
1 T. capers
1/4 c. pine nuts (toasted if you have time, raw if you don't)

Method
In a large, deep skillet, heat 1 T. olive oil over medium heat.  Sauté the onion, bell pepper, and 1/8 t. salt until the onion and pepper soften (5 - 7 minutes).  Add the garlic, and sauté another 1 - 2 minutes.  Transfer vegetables to a bowl.

In the same skillet, heat 2 T. olive oil.  Add the zucchini and 1/4 t. salt.  Sauté until the zucchini begins to brown (about 5 minutes).

Add the beans, cherry/grape tomatoes, sun-dried tomatoes, thyme, freshly-ground pepper, and the onion mixture to the skillet with the zucchini.  Stir to combine, reduce heat to medium-low, cover, and cook until the vegetables are tender (about 10 minutes).

While the vegetables are cooking, heat the last 1 T. olive oil in a large nonstick or cast-iron skillet over medium heat.  Spread the polenta in a single layer in the oil, and cook until it becomes deep yellow on one side.  Flip the polenta slices and cook until it becomes deep yellow on the second side.

Stir the capers and pine nuts into the vegetables.  Serve vegetables immediately with polenta on the side.

Serves 4.

Peppers Stuffed With Mexi-Millet

 

Using prepared salsa and pre-shredded carrots makes this meal doable even with a busy schedule.  Using millet for the stuffing will satisfy both vegans and those following a gluten-free diet.

 

Ingredients
2 T. olive oil, divided
3/4 c. millet
3/4 t. salt, divided
1 1/2 c. boiling water
3 large-ish bell peppers (any color), sliced in half from top to bottom, seeds and veins removed
2 ears fresh corn, kernels cut away from the cob using a sharp knife (or use 1 15-oz can of corn, drained, in a pinch)
3/4 c. shredded carrots (I use packaged, pre-shredded carrot)
1 fresh poblano or Cubanelle pepper, seeds and veins removed, coarsely chopped
2 cloves garlic, peeled and minced
2 c. salsa

Method:
Preheat the oven to 425 degrees.

Heat 1 t. olive oil over medium-low heat in a heavy skillet.  Add the millet to the skillet (that rhymes!), and toast until the grains begin to darken.  Combine the toasted millet, 1/2 t. salt, 1 t. olive oil, and boiling water in a large saucepan.  Stir, cover, and simmer over low heat 25 - 30 minutes or until all water is absorbed.  Fluff with a fork.

While the millet is cooking, place the peppers, cut side up, in a 9" x 13" baking pan.  Bake uncovered for 10 - 15 minutes, then remove from oven.

Meanwhile, in the "millet skillet," heat 1 T. olive oil over medium heat.  Sauté the fresh corn kernels (if using fresh), carrots, and poblano or Cubanelle pepper about 5 minutes.  Add the garlic and 1/4 t. salt, and sauté another 2 - 3 minutes.

Mix the cooked millet, canned corn (if using canned), and 1 1/2 c. salsa into the carrot mixture.  Divide the millet stuffing between the 6 bell pepper halves, top with the remaining 1/2 c. salsa, and return to oven.  Bake uncovered until the edges of the peppers begin to brown.  Serve immediately.

Serves 3 - 6.
 

Barley Hoppin' John

Not surprisingly, this is another slightly tweaked recipe from Eating Well magazine's website, which has supplied us with lots of great meals this year.

Ingredients:

1 T. extra-virgin olive oil
1 large onion, peeled and chopped
1 bell pepper (any color), seeded and chopped
6 stalks celery, chopped
3 cloves garlic, peeled and minced
3 3/4 c. vegetable broth
1.5 c. pearled barley
1/4 t. (rounded) crushed red pepper flakes
1/4 t. (rounded) Cajun seasoning, or to taste
1/4 t. (rounded) salt, or to taste
2 cans black-eyed peas, drained and rinsed

Method:
Heat olive oil in a large skillet over medium heat. Add onion, bell pepper and celery. Cook until the vegetables soften, about 4-5 minutes.
Add garlic and cook 1 minute.
Add broth, barley, crushed red pepper, Cajun seasoning, and salt.  Bring to a boil.
Reduce heat, cover, and simmer until the barley is done, 40 to 45 minutes.
Remove from the heat and stir in black-eyed peas. Cover and let stand for 5 minutes. Serve hot.
Serves 3-4 as a main dish. 

Asian Vegetable Stir-Fry with Soy Sauce Tofu

This recipe is slightly adapted from the Cooking Light Annual Recipes 2001 cookbook.  I serve this over white rice, but choose the "bed" of your preference.

Ingredients:

3 T. tomato paste

1.5 T. rice vinegar

1.5 T. soy sauce (or shoyu or tamari), plus additional sauce, to taste, for the tofu

1.5 t. curry powder

1/2 t. salt

scant 1/4 t. freshly-ground black pepper

1 lb. Chinese-style tofu (NOTE:  Tofu has a more desirable texture if it has been frozen for 24 hours, then thawed before use.  Plan ahead.)

1/4 c. canola oil, separated

1 large onion, peeled and sliced into wedges

1 c. chopped celery

2 bell peppers, chopped (any color works, but yellow and red are colorific)

1 c. frozen sugar snap peas in their pods or snow peas

1/2 head cabbage, thinly sliced (any kind - green, red, Savoy, or Napa)

1/2 c. water

If desired, choose a "bed" (e.g. I use white rice.) for the stir-fry, and prepare that food according to package instructions.

Combine the first 6 ingredients in a small bowl and set aside.

Squeeze as much water as possible from the tofu, then cut it into 1/2-inch cubes.  Place the cubes in a large non-stick skillet over medium-high heat and cook until water is no longer sizzling out of the tofu.  Drizzle soy sauce, to taste, over the tofu cubes.  Drizzle 2 T. canola oil around the edge of the pan, and stir the tofu to coat.  Cook until the tofu is browned on one side, toss again, and cook until the tofu is browned on a second side.  Remove from heat and set aside.

In a large stir-fry pan, heat the remaining 2 T. canola oil over medium-high heat.  Add the onion and stir-fry for a minute or two.  Add the celery, bell pepper, and peas, and stir-fry for another 5 minutes.  Add the cabbage, and stir-fry until crisp-tender.  Add water and tomato paste mixture, and stir to coat the vegetables.  Remove from heat, stir in the tofu, and serve over the "bed" of your choice (e.g. rice).



Mulligatawny Risotto

Outstanding recipe from Vegetarian Today (formerly Vegetarian Times) magazine!  We had it with their coconut-crusted tofu on the side, but it would be perfectly fine with beans.

 

Ingredients:

2 c. vegetable broth
1 14-oz. can light coconut milk
1/2 c. diced bell pepper
1/4 c. diced onion
2 t. minced fresh garlic
2 t. minced fresh ginger
2 t. minced fresh jalapeno
3 T. olive oil
1.5 c. dry Arborio rice (Be sure to get this specific type of rice, which gives risotto its creamy texture.)
1 T. curry powder
1/8 t. red pepper flakes
1/2 c. dry white wine
1 c. fresh spinach, chopped
1 c. grape tomatoes, halved
1 Granny Smith apple, diced
1 T. vegan margarine
1/2 t. salt

Method:
Simmer broth and coconut milk in a saucepan over low heat.

Sauté bell pepper, onion, garlic, ginger, and jalapeno in oil over medium heat until soft, 3 - 4 minutes.  Stir in the rice, curry powder, and red pepper flakes.  Cook 1 - 2 minutes.

Add wine, and simmer, stirring constantly, until liquid is absorbed (about 2 minutes).  Stir in 1/2 cup of broth mixture, and simmer until completely absorbed.  Continue adding broth mixture in 1/2-cup increments, stirring frequently and adding more broth only after previous addition is absorbed.  This takes about 15 minutes.  The rice should be firm, but not chalky or chewy in the center of the grain.

Remove from heat.  Stir in spinach, tomatoes, apple, butter, and salt.

Serves 3 - 4.

Red Beans and Rice

This refreshingly interesting but still vegetarian version of red beans and rice came from none other than Southern Living magazine, so you know it's tasty!  Serve the dish with a pot of greens, and you're good to go.

Ingredients:
1 lb. dried red kidney beans
1 T. Creole seasoning
1 t. smoked paprika
1 vegetable boullion cube
salt, to taste
3 c. uncooked long-grain rice
3 celery ribs, chopped
1 green bell pepper, chopped
1 red bell pepper, chopped
1 medium onion, chopped
3 cloves garlic, minced
1 T. olive oil
garnish:  sliced green onions

Place the beans in a Dutch oven, add water to cover 2 inches above the beans.  Bring to a boil.  Boil 1 minute, cover, remove from heat, and soak 1 hour.  Drain.

Stir the Creole seasoning, smoked paprika, boullion cube, and beans into 7 c. water in a Dutch oven.  Bring to a boil, reduce heat to low, and simmer 1 - 1.5 hours or until the beans are tender.  Season with salt to taste.  (I usually use a scant tablespoon for a pound of beans.)

While the beans are cooking:
1.  Cook the rice according to package directions.
2. Saute the celery, bell peppers, onion, and garlic in the olive oil 6 - 8 minutes or until tender.

Stir the sauteed vegetables into the beans, and serve over the cooked rice.  Garnish with sliced green onions.

Orzo with Cannellini Beans and Vegetables

This recipe is from a useful weeknight cookbook called Moosewood Restaurant Cooks at Home.  Most all of the recipes in this book are fast, easy, and vegetarian...necessary for today's busy cooks.

Ingredients:

2 quarts water

3 T. olive oil, separated

1 large onion, chopped (about 1.5 c.)

2 - 3 carrots, peeled and diced (about 2 c.)

1 bell pepper

2 garlic cloves

1 c. orzo

1 6-inch zucchini

2 T. fresh basil, chopped (The recipe calls for a mixture of 1 T. mint, 1 t. dill, 1/2 t. marjoram.  I had basil on hand, so that's what I used.)

14-oz. can artichoke hearts, drained and chopped

15-oz. can cannellini beans (or other white beans)

14.5-oz. can Italian-style stewed tomatoes

salt and freshly ground black pepper, to taste

Bring the water to a boil in a large covered saucepan.

While the water heats, heat 2 T. olive oil in a large skillet over medium-high heat.  Sauté the chopped onion and carrots in the hot oil.  In the meantime, seed and chop the bell pepper, and peel and mince the garlic.  Add the pepper and garlic to the onions and carrots and stir.

When the water boils, add the orzo and cook according to package directions.  When al dente, drain and stir in the remaining 1 T. olive oil.

With the orzo cooking, dice the zucchini and stir it into the skillet of vegetables.  Add the basil and artichoke hearts to the vegetables.  Gently stir in the beans and tomatoes.  Simmer for several minutes, stirring occasionally.

When the vegetables are hot, stir in the orzo, then season with salt and pepper.  If you final dish tastes bland, you probably need to add more salt.  I usually use around 1 t.

Serves 4.