The Happy Herbivore Cookbook (17 page)

NUTRITIONAL INFORMATION

Calories 186; Calories from Fat 9; Total Fat 1.0g; Cholesterol 0mg; Total Carbohydrate 39.7g; Dietary Fiber 4.6g; Sugars 4.0g

Garden Chowder

Serves 2
| This
Gahden Chowdah
is wicked awesome. It embodies the creaminess of a true New England-style chowder but keeps it light and healthy with an abundance of vegetables.

1 tsp rubbed sage
(not powdered)
¹â
₄tsp dried thyme
2 tbsp whole-wheat
pastry flour
2 tbsp nutritional yeast
1 c non-dairy milk
1 c vegetable broth
¹â
₄tsp ground nutmeg
¹â
₂tsp granulated garlic
powder
¹â
₂tsp granulated onion powder
¹â
₂c peeled and diced or sliced carrot
1 c peeled and diced sweet potato or yam
1 c frozen yellow corn
1 c chopped kale or spinach
1 tbsp ketchup
¹â
₂tsp pure maple syrup
salt, to taste
pepper, to taste

1. Grind sage and thyme with a mortar and pestle or with fingers so it's finer, like the consistency of coarse salt or finer.

2. Whisk flour, yeast, non-dairy milk, broth, sage, thyme, nutmeg, garlic powder, and onion powder together in a medium pot.

3. Add carrot, sweet potato or yam, and corn, then cover and bring to a boil.

4. Once it's boiling, add kale or spinach, cover again, and reduce heat to medium.

5. Continue to cook until kale or spinach is wilted and the other vegetables are fork-tender, about 5 to 7 minutes.

6. Remove from heat and stir in ketchup and maple syrup. Add salt and pepper.

7. If broth is too thick, thin out by adding
¹â
₄to
¹â
₂cup of non-dairy milk.

CHEF'S NOTE:
Gluten-free flours or blends may be substituted for the whole-wheat pastry flour in this recipe
.

NUTRITIONAL INFORMATION

Calories 276; Calories from Fat 25; Total Fat 2.8g; Cholesterol 0mg; Total Carbohydrate 57.0g; Dietary Fiber 8.5g; Sugars 10.8g; Protein 10.5g

Red Lentil Dal

Serves 4
|
Pictured opposite
| Dals are essentially thick stews made with lentils and traditional Indian spices. On my website,
Happyherbivore.com
, this is one of my most popular recipes. It's been around the online block a few times, and for good reason. It's easy, delicious, and cheap. Make it once and it will never leave your regular rotation, I promise.

1 small onion, diced
2 garlic cloves, minced
1 tsp turmeric
1 tsp ground cumin
1 tsp paprika
1 tbsp ground ginger
¹â
₂c dried red lentils
2 c vegetable broth
1 chopped tomato with
juices
3 oz tomato paste
(about 5 tbsp)
1 tbsp ground coriander
2 tsp garam masala
salt, to taste
pepper, to taste
cayenne, to taste

1. Line medium pot with
¹â
₄cup of water and cook onions and garlic until translucent.

2. Add turmeric, cumin, paprika, and ginger and cook for another 2 minutes, adding water if necessary to prevent sticking or burning.

3. Add lentils, broth, tomato, tomato paste, and coriander, stirring to combine.

4. Bring to a boil, then reduce heat to low and simmer for 15 minutes or until lentils are cooked and orange-ish.

5. Add garam masala, stirring to combine, and let rest 5 minutes. Add salt, pepper, and cayenne.

NOTE: If tomatoes are out of season, use
¹â
₄cup of tomato sauce or two peeled canned tomatoes.

CHEF'S NOTE:
If tomatoes are out of season, use
¹â
₄cup of tomato sauce or two peeled canned tomatoes.

NUTRITIONAL INFORMATION

Calories 134; Calories from Fat 7; Total Fat 0.7g; Cholesterol 0mg; Total Carbohydrate 25.5g; Dietary Fiber 9.3g; Sugars 4.9g; Protein 7.9g

Yellow Dal

Makes 2 cups (2 servings)
| This yellow dal is a quick and flavorful meal that pairs well with brown rice and cooked greens such as spinach.

1 c dried yellow split peas
1 tsp garam masala
¹â
₂tsp prepared yellow
mustard
¹â
₂tsp turmeric
¹â
₂tsp ground cumin
¹â
₄tsp ground ginger
¹â
₈to
¹â
₄tsp cayenne powder
or hot sauce
salt, to taste

1. Bring 2 cups of water to boil.

2. Add remaining ingredients except salt and reduce heat to low.

3. Cover and simmer for 30 minutes, or until most if not all of the water has been absorbed and the lentils are soft but not mushy.

4. Add 1 to 4 tbsp more water so the mixture is a little wet.

5. Add salt.

NUTRITIONAL INFORMATION