Read The Chinese Vegan Kitchen Online
Authors: Donna Klein
1 large clove garlic, finely chopped
Salt and freshly ground black pepper, to taste
4 cups thinly sliced Napa or green cabbage
4 cups fresh mung bean sprouts
1
⁄
2
medium red bell pepper (about 3 ounces), thinly sliced
2 to 3 scallions, white and green parts, thinly sliced
In a large bowl, whisk together the soy sauce, vinegar, oil, brown sugar, ginger, chili paste (if using), garlic, salt, and black pepper until blended. Let stand a few minutes to allow the flavors to blend. Add the remaining ingredients and toss well to thoroughly combine. Let stand 10 minutes to allow the flavors to blend. Toss again and serve at room temperature. Alternatively, cover and refrigerate 1 hour or overnight and serve chilled.
{PER SERVING} Calories 102 • Protein 5g • Total Fat 4g • Sat Fat 1g • Cholesterol 0mg • Carbohydrate 15g • Dietary Fiber 4g • Sodium 472mg
Iceberg Lettuce, Cucumber, and Carrot Salad with Sesame-Mustard Vinaigrette
For a milder vinaigrette, substitute the hot Chinese mustard with prepared yellow mustard.
MAKES 4 SERVINGS
1
⁄
4
cup plain rice vinegar
1 tablespoon toasted (dark) sesame oil
1
⁄
2
tablespoon reduced-sodium soy sauce
1
⁄
2
tablespoon light brown sugar
1 teaspoon Chinese extra-hot mustard
2 cloves garlic, finely chopped
Salt and freshly ground black pepper, to taste
1
⁄
2
small head iceberg lettuce, cut into
1
⁄
4
-inch-wide strips
1 medium cucumber (about 10 ounces), peeled, seeded, cut into thin 2-inch lengths
1
⁄
2
cup shredded carrots
In a small bowl, whisk together the vinegar, sesame oil, soy sauce, brown sugar, mustard, garlic, salt, and pepper until thoroughly blended. Arrange
1
⁄
4
of the lettuce on each of 4 serving plates, followed by
1
⁄
4
of the cucumber, then
1
⁄
4
of the carrots. Drizzle evenly with equal amounts of the vinaigrette (about 1
1
⁄
2
tablespoons). Serve at once.
{PER SERVING} Calories 67 • Protein 2g • Total Fat 4g • Sat Fat 1g • Cholesterol 0mg • Carbohydrate 8g • Dietary Fiber 2g • Sodium 104mg
Lotus Root and Scallion Salad
Lotus root was one of my favorite vegetable finds in China. This crunchy, tangy salad showcases this vegetable’s pure and refreshing goodness. If serving chilled, use the maximum amount of vinegar.
MAKES 4 SERVINGS
1 tablespoon peanut oil
2 fresh lotus roots, about 4 ounces each, peeled, sliced into
1
⁄
4
-inch-thick rounds
2 scallions, white and green parts separated, thinly sliced
1 teaspoon sugar
1
⁄
2
teaspoon salt
1
⁄
2
cup water
4 to 6 teaspoons plain rice vinegar
In a wok or large nonstick skillet with a lid, heat the oil over medium-high heat. Add the lotus root, white parts of the scallion,
1
⁄
2
teaspoon sugar, and salt and cook, stirring constantly, 3 minutes, or until lotus root is just softened. Add the water, cover, and reduce the heat to medium; cook about 5 minutes, or until lotus root is crisp-tender. Drain the liquid from the wok and add remaining
1
⁄
2
teaspoon sugar; toss gently to combine. Divide the lotus root equally among each of 4 serving plates. Drizzle each serving with 1 to 1
1
⁄
2
teaspoons of the vinegar and sprinkle evenly with the scallion greens. Serve at room temperature. Alternatively, toss the cooked lotus root mixture, vinegar, and scallion greens in a bowl and serve at room temperature, or cover and refrigerate a minimum of 2 hours or up to 1 day and serve chilled, or return to room temperature.
{PER SERVING} Calories 70 • Protein 2g • Total Fat 4g • Sat Fat 1g • Cholesterol 0mg • Carbohydrate 12g • Dietary Fiber 2g • Sodium 291mg
Persimmon, Pomegranate, Loquat, and Apple Salad
Here is a beautiful winter fruit salad to serve around the holidays. The Fuyu persimmon is a sweet, slightly tart fruit that resembles an orange-yellow tomato and is best eaten when firm and crisp. The loquat is a tiny pear-shaped fruit with a yellowish-orange skin and juicy flesh that resembles a kumquat but tastes more like a plum, which it is sometimes called in China and Japan.
MAKES 4 SERVINGS
3 Fuyu persimmons (about 4 ounces each), peeled, seeds discarded as needed, and chopped into
1
⁄
2
-inch pieces
3
⁄
4
cup pomegranate seeds
4 loquats, pitted and chopped
1 Fuji or other crisp red apple, peeled, cored, and chopped into
1
⁄
2
-inch pieces
6 to 8 large fresh mint leaves, shredded
2 teaspoons lemon juice
1 teaspoon light brown sugar
In a medium bowl, gently toss all ingredients until well combined. Let stand 5 minutes before tossing again and serving at room temperature. Alternatively, cover and refrigerate up to 24 hours and serve chilled.
{PER SERVING} Calories 71 • Protein 1g • Total Fat 0g • Sat Fat 0g • Cholesterol 0mg • Carbohydrate 19g • Dietary Fiber 2g • Sodium 2mg
Green Soybean and Carrot Salad with Rice Vinegar Dressing
This crunchy, protein-packed salad can also be prepared with frozen shelled edamame beans, cooked according to package directions, at room temperature. To cook fresh soybeans in their pods, see Fried Short-Grain Brown Rice with Walnuts and Fresh Soybeans (
page 84
) for the method.
MAKES 4 SERVINGS
2 tablespoons plain rice vinegar
2 tablespoons fresh lemon juice
1 tablespoon canola oil
1 large clove garlic, finely chopped
Salt and freshly ground black pepper, to taste
1
1
⁄
2
cups shelled cooked green soybeans or edamame beans (from about 1
1
⁄
2
pounds of pods)
2 cups shredded carrots
2 scallions, white and green parts, thinly sliced
2 tablespoons chopped fresh cilantro
In a medium bowl, whisk together the vinegar, lemon juice, oil, garlic, salt, and pepper; let stand a few minutes at room temperature to allow the flavors to blend. Add the remaining ingredients and toss well to combine. Serve at room temperature, or cover and refrigerate a minimum of 1 hour or up to 2 days and serve chilled, or return to room temperature.
{PER SERVING} Calories 173 • Protein 12g • Total Fat 9g • Sat Fat 1g • Cholesterol 0mg • Carbohydrate 14g • Dietary Fiber 6g • Sodium 22mg
Hunan Seaweed Salad with Red Peppers, Cilantro, and Garlic
Sea vegetables, such as kelp, are high in iodine, an essential nutrient that helps promote proper thyroid function. Emerald green kelp strands are sold in the refrigerated section of Asian markets—rinse several times in cold water before using them raw in recipes. This tasty side salad will perk up any table with the tang of the sea.
MAKES 4 TO 6 SERVINGS
12 ounces raw green kelp strands, rinsed several times in cold water, drained well
4 cloves garlic, finely chopped
2 teaspoons distilled white vinegar
1 teaspoon toasted (dark) sesame oil
1 teaspoon Chinese hot oil, or more, to taste
1
⁄
2
teaspoon salt
2 tablespoons chopped fresh cilantro
1 to 2 fresh red chili peppers, seeded, if desired, thinly sliced
Place the kelp in a colander set in the sink. Prepare an ice water bath. Slowly pour boiling water over the kelp. Immediately place kelp in ice water to refresh for 5 minutes. Drain well.
In a medium bowl, combine the garlic, vinegar, sesame oil, hot oil, and salt. Let stand a few minutes to allow the flavors to blend. Pat the drained kelp with paper towels to remove excess moisture. Add the kelp, cilantro, and chilies to the bowl and toss well to combine. Let stand about 15 minutes at room temperature to allow the flavors to blend, tossing a few times. Serve at room temperature. Alternatively, cover and refrigerate a minimum of 1 hour or up to 2 days and serve chilled, or return to room temperature.
{PER SERVING} Calories 70 • Protein 2g • Total Fat 3g • Sat Fat 1g • Cholesterol 0mg • Carbohydrate 11g • Dietary Fiber 4g • Sodium 470mg
Cold Tofu and Scallion Salad
Delicious on its own, this no-cook tofu dish also makes an excellent filling for sandwiches or lettuce wraps. For a pretty luncheon salad, serve on a bed of baby spinach and garnish with cherry tomatoes.
MAKES 4 SERVINGS
1 (16-ounce) package medium-firm tofu, drained, cut into
1
⁄
2
-inch cubes
2 scallions, green parts only, thinly sliced
1 tablespoon toasted (dark) sesame oil
1 teaspoon reduced-sodium soy sauce
1 teaspoon vegetarian oyster sauce or mushroom soy sauce (optional)
1 teaspoon Chinese hot oil (optional)
1
⁄
2
teaspoon salt
Freshly ground black pepper, to taste
In a medium bowl, gently toss all ingredients until thoroughly combined. Let stand at room temperature 15 minutes before tossing again and serving. Alternatively, cover and refrigerate up to 2 days and serve chilled.
{PER SERVING} Calories 130 • Protein 9g • Total Fat 10g • Sat Fat 1g • Cholesterol 0mg • Carbohydrate 3g • Dietary Fiber 2g • Sodium 326mg
Five-Spice Tofu and Mixed Vegetable Salad
Bring this tasty northern-style cold salad (liang cai) to your next picnic or potluck.
MAKES 4 TO 6 SERVINGS
2 tablespoons reduced-sodium soy sauce
1 tablespoon Chinese black vinegar or balsamic vinegar
1 tablespoon toasted (dark) sesame oil
2 cloves garlic, finely chopped
1 teaspoon Chinese chili paste, or to taste
1
⁄
2
teaspoon sugar
Salt and freshly ground black pepper, to taste
1 tablespoon peanut oil
8 ounces packaged flavored baked five-spice tofu or Baked Five-Spice Seasoned Tofu (
page 113
) or packaged smoked tofu, cut into thin strips
1 medium zucchini (about 8 ounces), julienned
1 medium cucumber (about 8 ounces), seeded and julienned
1 medium red bell pepper (about 6 ounces), cut into thin strips
2 stalks Chinese celery or regular celery (cut regular celery lengthwise in half), cut into thin 2-inch lengths
2 scallions, cut into 1-inch lengths
In a small bowl, combine the soy sauce, vinegar, sesame oil, garlic, chili paste, sugar, salt, and pepper; set aside.
In a wok or large nonstick skillet, heat the peanut oil over medium-high heat. Add the tofu, zucchini, cucumber, red bell pepper, celery, and scallions and cook, stirring constantly, 1 to 2 minutes, or until vegetables are just softened. Remove from heat and add the dressing, tossing well to combine. Let cool to room temperature before tossing again and serving at room temperature. Alternatively, cover and refrigerate a minimum of 2 hours or up to 1 day and serve chilled, or return to room temperature.
{PER SERVING} Calories 148 • Protein 7g • Total Fat 10g • Sat Fat 2g • Cholesterol 0mg • Carbohydrate 11g • Dietary Fiber 4g • Sodium 477mg
Hunan-Style Zucchini Salad
This refreshing side dish can be prepared with seeded cucumbers in lieu of zucchini, if desired.
MAKES 4 SERVINGS
1 pound zucchini (about 2 medium), peeled, sliced lengthwise in half, sliced crosswise into 3/8-inch-thick pieces
1 to 2 fresh red chili peppers, seeded and thinly sliced
1
1
⁄
2
tablespoons reduced-sodium soy sauce
2 teaspoons plain rice vinegar
2 teaspoons toasted (dark) sesame oil
2 large cloves garlic, finely chopped
1
⁄
2
teaspoon sugar
1
⁄
2
teaspoon coarse salt
Freshly ground black pepper, to taste
In a medium stockpot filled with boiling salted water, blanch the zucchini and chili peppers
30 seconds. Drain and immediately rinse under cold running water until cooled; drain again.