How It All Vegan!: Irresistible Recipes for an Animal-Free Diet (19 page)

VEGETABLE MEDLEY KUGEL

Kugel is a Jewish baked pudding that can be made out of just about anything – fruit, potatoes, noodles – what-evah. Complete the menu with this unique dish, a delightful medley of vegetables and matzo.

4 matzos

2 cups zucchini, chopped

2 medium carrots, chopped

5-8 mushrooms, chopped

1 cup broccoli, chopped

1 small onion, minced

splash of olive oil

½ cup vegetable stock
or
water

egg replacer (to equal 2 eggs)

½ tsp salt

½ tsp pepper

Preheat oven to 375°F. Break matzos into quarters and soak in a bowl of water until soft. Drain, but do not squeeze dry. In a medium saucepan, sauté the zucchini, carrots, mushrooms, broccoli, and onions in a splash of oil on medium-high heat until carrots are tender. Place the vegetables in a large casserole dish and add the stock, egg replacer, salt, and pepper, and mix thoroughly. Stir in the matzo, and bake for 20 minutes. Makes 2-4 servings.

SWEET POTATO & APPLE KUGEL

A tempting dish that will delight all who consume it.

4 cups medium sweet potatoes or yams, peeled and finely chopped

2 green apples, cored and thinly sliced

½ cup raisins

1 cup apple juice or water

1 tsp cinnamon

½ cup matzo meal or bread crumbs

½ cup walnuts (optional)

Preheat oven to 375°F. In a large casserole dish, mix together all the ingredients. Bake uncovered for 45-50 minutes. Makes 4-6 servings.

RUSTIC ROASTED VEGGIES

These bite-sized morsels are so savory and juicy they will explode in your mouth. Roasting them adds a depth and richness that transforms ordinary cooked vegetables into something elegant.

2-4 medium carrots, chopped

2-3 medium potatoes, chopped

8-10 cloves garlic, peeled

6-8 mushrooms, halved

1 small yam, cubed

(plus any other vegetables you want)

½ lb medium tofu, cubed

2-4 tbsp olive oil

1 tbsp dill

2 tbsp rosemary

cracked chilis (to taste)

salt (to taste)

pepper (to taste)

Preheat oven to 350°F. Place the vegetables and tofu on lightly oiled cookie sheet or lasagna pan and drizzle the oil over them. Sprinkle with dill, rosemary, chilies, salt, and pepper and mix together until well incorporated. Bake for 40-60 minutes, stirring every 10 minutes. Remove from oven when potatoes can be pierced easily with a fork. Makes 4-6 servings.

VEGETABLE RICE PILAF

Adding this simply scrumptious rice to sautéed vegetables makes a dish that is sure to please. For variety, use quinoa instead of rice. Quinoa takes half the amount of time to cook and has an interesting nutty flavour.

2 cups brown rice

4 cups water

½ tsp turmeric

2-4 cloves garlic, chopped

1 small onion, diced

1 medium carrot, diced

½ medium red pepper, diced

½ medium green pepper, diced

1 tsp salt

1 tbsp olive oil

1 cup peas

¼ cup fresh parsley (
or
2 tbsp dry parsley)

In a medium pot with a tight-fitting lid, bring rice, water, and turmeric to a boil. Lower heat and simmer for 40 minutes or until rice is done. While the rice is cooking, in a medium saucepan, sauté the garlic, onions, carrots, peppers, and salt in the oil on medium-high heat for 5-7 minutes. Add the peas and parsley and simmer for 5 minutes more, then set aside in a large bowl. When the rice is cooked, add it to the vegetables and stir together. Makes 4-6 servings.

VORACIOUS VEGAN PÂTÉ

I really enjoy this recipe. It’s a versatile, tasty spread that can be served with crackers or bread, or done up sandwich-style. If you’re really feeling dangerous, spice things up by throwing in a habanero pepper!

1 cup onions, diced

5 mushrooms, diced

4 cloves garlic, diced

splash of olive oil

1 cup raw sunflower seeds, ground

½ cup flour

½ cup nutritional yeast

2 tsp dried basil

1 tsp salt

1 tsp dried thyme

½ tsp dried sage

¼ tsp kelp powder

1½ cups water

3 tbsp Braggs
or
soy sauce

1 cup potatoes, grated

cup olive oil

1 habanero pepper, seeded and minced (optional)

Preheat oven to 350°F. In a medium saucepan, sauté the onions, mushrooms, and garlic in oil on medium-high heat until tender. Meanwhile, in a large bowl, combine the ground sunflower seeds (you can grind them in a blender or a food processor), flour, yeast, basil, salt, thyme, sage, and kelp. Add the water, Braggs, potatoes, and oil and stir together. Stir in the sautéed vegetables and optional pepper and mix well. Spoon mixture into a lightly oiled 9” pie plate. Bake for 45 minutes or until centre is set and browned. Chill thoroughly before serving. Makes 4-6 servings.

BRILLIANT BAKED BEANS

Beans are an important part of our daily nutritional requirements. The food guide states you should consume 2 servings daily or have them make up 5 to 15 percent of your diet. This bean bake is a savoury, satisfying way to meet your bean quota for the day.

2 cups cooked
or
canned beans (e.g., pinto, kidney, navy, or soy)

1½ cups vegetable stock

1 tsp molasses

1 6-oz can tomato paste

1 small onion, chopped

1-2 cloves garlic, minced

4 tbsp Braggs
or
soy sauce

1 tbsp dry mustard

1 tsp cumin

½ tsp paprika

Preheat oven to 350°F. In a large baking dish, stir all the ingredients together. Bake uncovered for 40 minutes. Makes 2-4 servings.

LARRY’S RE-FRIED BEANS

Our friend Larry thinks he knows everything there is to know. Well, he sure knows his beans.

2 cups cooked
or
canned beans (e.g., pinto, kidney, black)

½ cup vegetable stock
or
water

2 cloves garlic, minced

½ cup cilantro, chopped

1 tsp cumin

¼ tsp cayenne pepper

1 Roma tomato, sliced

In a medium pot, cook all the ingredients on medium heat for 10-15 minutes, stirring occasionally. Remove from heat. Mash with a fork and serve as is over rice, or in items such as
burritos
. Makes 2-4 servings.

Vegan
Entrées

Entrées are the focus of all dinner tables. Many people can’t imagine a main meal without the presence of a meat dish. These exciting vegan recipes offer nutritious alternatives to that old-fashioned idea. We hope you will be inspired to use vegetables, herbs, and other delicious ingredients in many different new ways. There are both light and filling main dishes here to expand your culinary skills in a healthy direction.

CILANTRO GINGER TEMPEH TOSS

This delightful meal can be served over rice noodles or a grain of your choice.

1 bunch fresh cilantro (approx. 1 cup, tightly packed)

1 medium tomato, roughly chopped

2 small hot red peppers, seeded and roughly chopped

2-inch piece of fresh ginger, chopped

2 tsp lime juice

½ cup tempeh
or
firm tofu, cubed

1 tbsp dark sesame oil

1 13.5-oz (400-ml) can coconut milk

2 cups Chinese eggplant, cubed

1 cup broccoli florets

1 tsp salt

¼ tsp turmeric

¼ cup frozen peas

rice noodles, enough for two people

In a food processor blend together the cilantro, tomato, hot peppers, ginger, and lime juice. Set aside.

In a large saucepan on medium heat, sauté the tempeh in sesame oil for 3–5 minutes or until tempeh starts to brown. Stir in the coconut milk, eggplant, broccoli, salt, and turmeric and let simmer uncovered for 10–12 minutes or until eggplant is cooked and sauce starts to reduce (stir occasionally). Turn off heat and stir in cilantro mixture and peas, cover with lid, and let sit 5 minutes.

While vegetables are cooking, in a large pot of salted water, boil the rice noodles. Drain, rinse with hot water, and return to pot. Toss noodles with a splash of dark sesame oil and set aside.

Serve vegetables over rice noodles. Makes 2 large or 4 small servings.