Read The Happy Herbivore Cookbook Online

Authors: Lindsay S. Nixon

The Happy Herbivore Cookbook (35 page)

NUTRITIONAL INFORMATION (SERVING: 1 SAUSAGE)
Calories 169; Calories from Fat 12; Total Fat 1.4g; Cholesterol 0mg; Total Carbohydrate 15.6g; Dietary Fiber 4.6g; Sugars 1.7g; Protein 24.4g
Torkey (Tofu Turkey)
Makes 5 breasts
| I have always loved cooking a big Thanksgiving meal, and going vegan didn't change that. In fact I'd wager to say I find cooking a vegan Thanksgiving a thousand times more enjoyable. Serve this tofu turkey with Dirty Mashed Potatoes (pg. 190), Thanksgiving Gravy (pg. 255), Traditional Stuffing (pg. 195), Cranberry Sauce (pg. 267), green beans, and Pumpkin Pie (pg. 218).
14 oz Super Protein or
extra-firm tofu
1 small onion
1 small parsnip, peeled
1 c rolled oats
2 to 3 tbsp Poultry
Seasoning Mix (pg. 273)
2 tbsp yellow miso paste
1
⁄
4
tsp pepper
2 tbsp vegetarian chicken
broth powder (optional)
1. If using extra-firm tofu, press for 20 minutes, than place in a Ziploc bag and freeze overnight. Let tofu completely thaw before using.
2. If you have a food processor, attach the shredding blade and shred the tofu, then transfer tofu to a large mixing bowl. Otherwise, run the tofu along a cheese grater, letting the long strands fall into a mixing bowl.
3. Shred onion and parsnip using a food processor; alternatively, mince both by hand.
4. Using your hands, combine all ingredients together in a large mixing bowl.
5. Mix for at least a few minutes, particularly if you manually shredded the tofu. You want the mixture to be very crumbly, almost like cottage cheese.
6. Set aside and preheat oven to 350°F.
7. Lightly grease a cookie sheet or line it with parchment paper.
8. Using a wide
1
⁄
2
-cup measuring cup, pack mixture down firmly then transfer mold onto the cookie sheet.
9. Repeat until you have 5 patties.
10. Spray with oil or cooking spray and bake for 25 to 35 minutes, until the outside is golden brown and crisp.
NUTRITIONAL INFORMATION (PER SERVING: 1 “BREAST”)
Calories 117: Calories from Fat 19; Total Fat 2.1g; Cholesterol 0mg; Total Carbohydrate 16.3g; Dietary Fiber 2.6g; Sugars 1.8g; Protein 8.8g
Veggie, Bean, & Quinoa Croquettes
Serves 4
| Ask me for a food that transcends all cultures and I'll hand you a croquette. Known by many other names, croquettes are served worldwide and are commonly made of meat, potatoes, vegetables, or a combination thereof. We have croquettes here in the United States, too, except we know them colloquially as crab cakes. Unlike their traditional cousins, these croquettes are baked instead of fried and are made from beans, veggies, and quinoa.
1 15-oz can kidney beans,
drained
1 small onion, minced
1 medium zucchini, minced
1 large carrot, peeled and
minced
2 garlic cloves, minced
1 c cooked quinoa
2 tbsp low-sodium soy
sauce
2 tbsp ketchup
2 tbsp steak sauce
1 tbsp prepared yellow
mustard
1 tbsp Italian seasoning
1
⁄
4
c vital wheat gluten
1
⁄
2
c Breadcrumbs (pg. 284)
Creole Roasted Red-Pepper
Sauce (pg. 257) or your
favorite marinara
(optional)
1. Preheat oven to 350°F.
2. Grease a cookie sheet or line it with parchment paper and set aside.
3. In a large bowl, mash kidney beans.
4. Combine the beans with all remaining ingredients except Breadcrumbs until evenly combined.
5. Using your hands, mold mixture into walnut-sized balls and roll gently in Breadcrumbs.
6. Place on cookie sheet.
7. Bake for 25 to 30 minutes, or until lightly brown and a firm outer crust forms.
8. Set aside for 10 to 15 minutes before serving, allowing the balls to cool and firm up.
9. Serve with Creole Roasted Red-Pepper Sauce (or your favorite marinara) poured over top.
CHEF'S NOTE:
To use this recipe for making meatballs for the Meatball Sub (pg. 109), omit the Breadcrumbs and shape the mixture into larger, round balls.
NUTRITIONAL INFORMATION
Calories 140; Calories from Fat 8; Total Fat 0.9g; Cholesterol 0mg; Total Carbohydrate 23.7g; Dietary Fiber 7.2g; Sugars 4.6g; Protein 10.8g
Pasta & Casseroles
Baked Shells and Cheese
Serves 4
|
Pictured opposite
| Mac 'n' cheese is an all-American favorite, but our friends down South do it right by baking it. A thin, cheesy crust is the perfect complement to rich and creamy mac ‘n' cheese. I use shell-shaped pasta.
1
⁄
2
lb uncooked whole-wheat or brown rice pasta
1
1
⁄
4
c non-dairy milk
1
⁄
2
c nutritional yeast
2 tbsp yellow miso
1 tsp prepared yellow mustard
1 tbsp onion flakes
1 tsp granulated garlic powder
1
⁄
2
tsp paprika
1
⁄
4
tsp turmeric
112.3-oz package firm Mori-Nu tofu, drained
Breadcrumbs (pg. 284; optional)
vegan Parmesan (optional)
salt, to taste
pepper, to taste
❶
Preheat oven to 350°F.
2.
Cook pasta al dente according to package directions and immediately rinse with cold water.
❸
In a medium saucepan, whisk non-dairy milk, nutritional yeast, miso, mustard, and spices together and bring to a boil over medium-high heat.
4. Meanwhile, combine tofu with 2 tbsp of water in a blender and puree until smooth and set aside.
❺
Once the non-dairy milk mixture is boiling, remove from heat and add in cooked pasta and tofu, stirring to coat evenly.
6. Add salt and pepper and stir again.
7. transfer to an oven-safe square casserole dish.
8.
Top with Breadcrumbs or vegan Parmesan if desired and bake for 20 to 25 minutes, or until the top is slightly browned.

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