Archive for Wednesday, November 20, 2002

Vegan recipes

November 20, 2002


Here are some vegan recipes from Nancy O'Connor's book "Rolling Prairie Cookbook: Over 130 Recipes Celebrating Fresh Produce."

Baked Acorn Squash with Herbed Stuffing


1 medium to large-sized acorn squash

1 tablespoon olive oil

1 clove garlic, minced finely

1 medium-sized onion, chopped

2 stalks celery, chopped

1 small apple, finely chopped

2 to 3 cups whole wheat bread cubes, cut in 1/2-inch cubes

1/2 cup vegetable broth

3/4 teaspoon salt

freshly ground black pepper

1 tablespoon finely chopped fresh sage leaves (or 1 teaspoon dried)

1 teaspoon finely minced fresh rosemary (or 1/4 teaspoon dried)

1 sprig fresh thyme leaves, finely chopped (or 1/4 teaspoon dried)

2 tablespoons chopped fresh parsley

Preheat oven to 350 degrees. Cut each squash in half lengthwise. Scoop out the seeds. Place squash halves, cut side down, in a covered-baking dish. Add several tablespoons of water to the dish, and bake until tender, approximately 40 minutes. Remove from oven, allow to cool slightly. Carefully scoop the pulp out into a small bowl, leaving about 1/4 inch of flesh in the shell. Place the empty shells cavity-side up in a clean baking dish. Set aside. Heat the olive oil in a large skillet over medium heat. Add the garlic, onion, celery and apple. Saute until just tender, approximately 10 minutes. If vegetables begin to stick, add several tablespoons of water to the pan. Add bread cubes and toss with vegetables. Pour vegetable broth over the mixture, stirring to evenly distribute. Add the cooked squash, breaking up any large chunks. Finally, stir in the salt, pepper, and fresh herbs. Mix well. Remove stuffing from heat. Heap the filling into the squash shells. Cover, and return to oven for another 20 minutes or until heated through. Each half can be cut in half lengthwise. Serves 4.

Variations and Additions: When you're adding the herbs to the stuffing, throw in a handful of chopped pecans. Or try adding the chopped apple at the end of the stuffing preparation instead of sauteeing it with the other vegetables:quot;it will add texture to the stuffing.

Nutrition information per serving, 4 servings per recipe: Calories: 180. Protein: 4 grams. Total fat: 4.2 grams. (saturated fat 1 gram).

Black Bean and Pumpkin Stew


2 tablespoons olive oil

3 cups pumpkin, peeled and cut into 1/2-inch cubes

4 cloves garlic, minced

1 large onion, diced

1 to 2 hot peppers (to taste), seeded and finely minced

3/4 teaspoon ground cumin

1/2 teaspoon ground cinnamon

1/4 teaspoon ground cloves

1 teaspoon chili powder

1 teaspoon salt

1 28-ounce can plum tomatoes, chopped

1/2 cup dry red wine or vegetable broth

3 1/2 cups vegetable broth

4 cups cooked black beans, rinsed and drained

2 cups corn kernels, fresh off the cob or frozen

sour cream and fresh cilantro for garnish

Heat 1 tablespoon of the olive oil in a large heavy skillet over medium heat. Add the pumpkin and saute until beginning to brown, approximately 10 minutes. Set aside. In a large soup pot, heat remaining oil over medium heat. Add garlic, onion and hot pepper. Saute until just beginning to get tender. Add cumin, cinnamon, cloves, chili powder and salt. Stir to combine. Add tomatoes and their juice, along with the wine and/or broth and the sauteed pumpkin. Bring to a boil, reduce heat and allow to simmer 20 minutes. Add beans and corn. Simmer for another 20 minutes, adding more broth if necessary to thin the stew. Serve hot, with a spoonful of sour cream and chopped fresh cilantro for garnish. Serves 6 to 8.

Nutrition information per serving, 6 servings per recipe: Calories: 362. Protein: 15 grams. Total fat: 5.7 grams. (saturated fat: 1.1 grams).

Marinated Tofu and Basmati Rice Salad


1 cup brown basmati rice, uncooked

4 tablespoons canola oil

3 tablespoons reduced-sodium soy sauce

1 to 3 cloves garlic, minced or pressed

1/2 tablespoon freshly grated ginger root

1 teaspoon honey

1 pound firm tofu

1 cup peas (if you're using fresh peas, lightly steam them. If you're using frozen peas, just rinse under cool running water:quot;enough to thaw them)

1 carrot, coarsely grated

2 to 3 tablespoons minced onion

several generous grinds of black pepper

Wash rice well. Place in a saucepan with 2 cups water. Bring to a full boil. Boil for three minutes. Cover and reduce to a simmer. Cook for 45 minutes without stirring. Remove from heat. Let sit for 10 to 15 minutes. Transfer to a medium-sized bowl. Lightly fluff with a fork. Allow to cool to room temperature. While the rice is cooking, mix 2 tablespoons of the oil, soy sauce, garlic, ginger root, and honey in a medium-sized bowl. Set aside. Prepare tofu by draining and patting dry with a towel. Cut tofu into long, thin strips approximately 1/4 by 1/4-inch thick and 2 to 3-inches long. Fry these little strips in the remaining 2 tablespoons of oil over medium-high heat until they're golden and slightly shriveled. A wok works best for this. If you use a frying pan you will need to keep a close eye on the tofu so it doesn't stick. Drain the tofu strips on a paper towel to remove excess oil. Add tofu to the bowl with the marinade and toss lightly until strips are well coated. Allow to marinate for 15 to 20 minutes. Mix the peas, carrots, and onion in with the cooked, cooled rice. Toss in the tofu and its marinade. Add the black pepper. Mix all together well. Allow to chill in refrigerator for a least a couple of hours before serving. This dish just gets better with time. Serves 8.

Nutrition information per serving, 8 servings per recipe: Calories: 183. Protein: 7 grams. Total fat: 9.1 grams (saturated fat: 1 gram).

Tofu Peasant Pie


2 pounds tofu, frozen and then thawed

4 tablespoons reduced-sodium soy sauce

2 tablespoons canola oil

5 cloves garlic, minced or pressed

1 1/2 cups chopped onions

1 1/2 cups chopped celery

1 1/2 cups sliced carrots

4 to 5 medium-sized potatoes, cubed

salt and soymilk to make mashed potatoes

Squeeze thawed tofu to remove excess water. Cut into 1/2-inch cubes and place in medium-sized bowl. Mix together the soy sauce, oil, and two cloves of the garlic. Pour this mixture over tofu cubes, tossing lightly to distribute evenly. In a large skillet, lightly brown tofu cubes over medium heat for approximately 10 minutes, using a stiff metal spatula to turn the pieces. If necessary, use a small amount of oil or broth to prevent sticking. Set aside. Steam onions, celery, carrots, and the remaining three cloves of garlic, until just tender. While vegetables are steaming, boil potatoes. When potatoes are soft, drain and mash, adding salt to taste and soymilk to create desired consistency. Now you're ready to assemble. Preheat oven to 350 degrees. Toss tofu with the steamed vegetables. Place in an oiled 9 by 13-inch baking dish. Cover evenly with the mashed potatoes. Bake for 45 minutes. Serves 8.

Nutrition information per serving, 8 servings per recipe: Calories: 236. Protein: 12 grams. Total fat: 8.5 grams (saturated fat: 1g).

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