Sunday, November 22, 2015
Another "quickie" recipe this week! We're eating pretty simply these days. But, since many of you are preparing for the delights and excesses of American Thanksgiving, I thought it would be good to share this recipe I threw together a couple of nights ago. You might want something like this in the days leading up to the feast, or afterwards when you, too, are wishing for a little simplicity!
I love one-pot pasta meals-- not much fuss or and very little time, but, with the right mix of ingredients, plenty of flavor and substance!
I have 3 more one-pot pasta recipes on my blog:
One-Pot Cheesey Farfalle (Bowtie Pasta) with Asparagus & Soy Curls
My version of Martha Stewart's One-Pan Pasta
One-Pot Vegan Pastalaya (Jambalaya's Cousin)
BRYANNA'S VEGAN ONE-POT PASTA WITH BROCCOLI, SPICY SAUSAGE & SOY CURLS
1 Field Roast Chipotle Vegan sausage (or your favorite), sliced and crumbled a bit
4 ounces dry Soy Curls, reconstituted in 2 cups hot "chicken-y" vegan broth and drained
(or, you can use about 2 cups of any other vegan chicken sub strips)
2 cloves garlic, chopped
4 cups good-tasting "chicken-y" vegan broth (I like Better Than Bouillon No-Chicken Vegan Broth Base)
3 cups dry spiral macaroni (cavatappi) or similar pasta
1 lb. broccoli florets, cut into smallish pieces
2 Tbs lemon juice
2 Tbs rich nutmilk or unsweetened vegan creamer (such as So Delicious Original Coconut Creamer)
1 ounce (about 1/2 cup) vegan parmesan sub (I like Go Veggie!)
Salt and pepper to taste
Mix the drained Soy Curls, garlic and crumbled sausage together and place on a lightly-oiled baking sheet (rimmed). Place about 4" under your oven's broiler and broil on high (watching often) until it starts to brown a bit. Mix and turn and broil again until the mixture is lightly browned. Remove from the oven and scoop into a large pot. (NOTE: If you prefer, you can saute the ingredients in a tablespoon or two of olive oil right in the pot. I like to broil ingredients in order to brown without anything but a few sprays of oil.)
Stir in the lemon juice & creamer or nut milk, along with the vegan parmesan sub. Stir well and taste for salt and pepper.
Nutrition (per serving): 377 calories, 52 calories from fat, 5.8g total fat, 0mg cholesterol, 582.6mg sodium, 341.1mg potassium, 54.1g carbohydrates, 4g fiber, 2.1g sugar, 23.4g protein.
Sunday, November 15, 2015
I'm sorry for not posting for so long... I've been fighting a bad cold and thanks heavens it's almost gone, because now I'm getting ready for some very welcome house guests!.
I haven't been that interested in cooking while I've been sick, but soup is always good, especially when the weather is dreary. The day before yesterday I was tryig to think of a simple soup to make, perusing the contents of my refrigerator for ideas, when I spied a rather large leek that needed tobe used, and a bag of cremini mushrooms that were starting to get a bit sad looking, but still usable. I like both leeks and mushrooms very much, so I thought I would combine them.
I want to keep it simple and have a slightly "chunky" soup with some creaminess without making an actually creamed (puréed) soup. I wanted to add a bit of white bean flour to add a little nutrition as well as to thicken the broth. (Two earlier posts about using white bean flour: here and here.)
This is what I came up with and the results were pretty amazing-- this soup is an explosion of flavor, despite the few ingredients, quick cooking, and ease of preparation.
BRYANNA'S LUSCIOUS 6-INGREDIENT LEEK & MUSHROOM SOUP
1 large leek, white and green part, cleaned
14 ounces cremini mushrooms
2 Tbs vegan butter (or olive oil) (here's my homemade palm oil-free vegan "Buttah")
1/4 cup white vermouth (or dry white wine)
4 cups rich-tasting "chickeny" vegan broth (I like Better Than Bouillon No-Chicken Vegan Broth Paste)
1/4 cup white bean flour
Non-dairy yogurt, whisked
Cut the leek across in half, then slice the halves lengthwise in half and then in half again. Thinly slice the lengths of leek across into little slices. Set aside.
Clean and thinly slice the mushrooms and set aside.
Melt the vegan butter in a heavy pot over medium-high heat. Add the leeks and sauté for about 5 minutes.
Add the mushroom slices and sauté with the leeks for about 5 minutes more.
Add the vermouth and boil for 1 minute. Add the broth and simmer for 15 minutes.
Ladle about 2 cups of the soup (broth and solids) into a blender and add the white bean flour. With the middle cap removed from the blender lid (to prevent the steam from making the hot mixture explode all over the place!), place the lid in place on the blender container and cover the hole loosely with a folded tea towel. Blend until smooth.
Scrape the blended mixture back into the soup and simmer for 5 minutes more.
Serve the soup plain, or drizzle it with a bit of non-dairy yogurt (whisked to make it pourable) and sprinkle with a bit of smoked paprika.
Nutrition (per serving): 133 calories, 61 calories from fat, 6.9g total fat, 0mg cholesterol, 701.3mg sodium, 496.5mg potassium, 13.3g carbohydrates, 3g fiber, 4.1g sugar, 5.6g protein.
Sunday, November 1, 2015
About 3 years ago we discovered that one side of my father's family might have Basque roots in Spain. That, of course, made me curious about Spanish Basque culture and cuisine. The cuisine is quite meat-heavy, but many dishes can be made vegan. One category of dishes that Basques are well known for is their delicious bean stews. (I posted one with red beans a few years ago.)
The following vegan version of another common Basque bean stew based on chickpeas is from my book "World Vegan Feast". Since I always keep a good store of home-cooked beans (including chickpeas) and some Field Roast Chipotle sausages, in my freezer, this satisfying stew is one of my go-to dishes for a quick, easy and delicious dinner.
BRYANNA'S SPICY VEGAN BASQUE CHICKPEA & SAUSAGE STEW
There are many versions of this common Basque bean stew-- this one, thick with vegetables and spicy vegan sausages, is super-simple and super-delicious. The recipe is easily doubled.
**This recipe, slightly altered, is from my book World Vegan Feast.**
8 ounces dried chickpeas, picked over, rinsed and drained and soaked overnight in plenty of water
OR USE 3 1/4 cups drained cooked or canned chickpeas (If you use these, omit the first step in the recipe.)
1 tablespoon olive oil
1 small onion, chopped
1 small green bell pepper, cut into 1/2-inch dice
1 small red bell pepper, cut into 1/2-inch dice
1 medium carrot, scrubbed and cut into 1/4-inch-thick rounds
4 to 6 ounces vegan chorizo or spicy vegan sausage (such as Field Roast Chipotle, which is very spicy) coarsely crumbled or sliced diagonally into 1/4-inch thin rounds
1 (14-ounce) can plum tomatoes, with juice
1/2 to 1 cup vegan broth (depending on how "soupy" you prefer the stew)
salt to taste
1.) Drain the soaked chickpeas and put in a medium pot with water to cover, with 2 to 3 inches water above the beans. Simmer for 2 hours or until the chickpeas are tender. Drain them and set aside. (Omit this step if you use cooked or canned chickpeas.)
2.) Use the same pot to heat the olive oil over medium-high heat. Add the onions, bell peppers and carrot and sauté until the onion starts to brown. Add the chorizo or sausage and brown it a bit. Add the tomatoes and juice, crushing the tomatoes a bit. Add the broth and bring the stew to a boil. Reduce the heat to a simmer and cook, covered, for about 30 minutes. Taste for salt and serve with crusty bread, or, though it's not as authentic, you could substitute steamed rice or cornbread to soak up the juices.
Friday, October 23, 2015
A couple of weeks ago, I had a big bag of lovely little fresh Brussels sprouts--they are always a great price this time of year. I also had some beautiful firm-but-ripe pears froma friend's tree, and it occured to me that they might mix well in a salad. This is what I came up with and they did, indeed, mix well! We've had it a couple more times since then. (I think it would be a great addition to a Thanksgiving or Christmas feast, BTW.)
BRYANNA'S BRUSSELS SPROUTS & PEAR SALAD WITH PECANS AND DJON-MAPLE-BALSAMIC DRESSING
1 1/2 lbs Brussels sprouts, trimmed and sliced 1/4" thick
1 Tbsp olive oil
2 large pears, firm but ripe, peeled, cored, sliced 1/4" thick
1/2 cup toasted pecans, coarsely chopped
2 large green onions thinly sliced
2 Tbsp water
2 Tbsp balsamic vinegar
1 Tbsp maple syrup
1 Tbsp extra virgin olive oil
1/2 Tbsp Dijon mustard (smooth or grainy)
1/4 tsp salt
Toss the Brussels sprouts with the 1 tablespoon olive oil and spread on a rimmed baking sheet. Bake at 400 degrees F for about 20 minutes, or until they have browned a bit on top. remove from the oven.
Cut the pear slices into about 1" pieces. Whisk the dressing ingredients together well. Mix together all of the ingredients in a bowl. Serve at room temperature.
Nutrition (per serving): 205 calories, 98 calories from fat, 11.5g total fat, 0mg cholesterol, 125mg sodium, 598.3mg potassium, 25.4g carbohydrates, 7.6g fiber, 11.9g sugar, 5.1g protein.
Monday, October 19, 2015
|My results for Butternut Squash Soup with Quick Cashew “Cream”|
And that is the theme of her latest cookbook "Laura Theodore's Vegan-ease", which I've had the pleasure of reviewing. Yes, it it is full of gorgeous photos, but I was impressed by much more than that: 1.) The practical advice and tips about menu planning, holiday menus, tips and recipes, shopping, ingredients, kitchen tools, no-oil cooking, eco-cleaning your kitchen, and basic vegan nutrition; 2.) The concept of the "Ease-Factor" rating for each recipe; 3.) The fact that, though she has soy-free options, she's not afraid to use tofu! 4.) The book is not fat-free, but she's very moderate with fats (and there's a no-oil Crispy Steak Fries recipe!); 5.) The use of whole foods throughout the book; 6.) The dessert recipes are inspiring, but easy on sugar of all kinds; and 7.) Last but not least, colorful, flavorful, interesting dishes made with real foods!
I've got quite a few recipes marked in this book to try soon (Deep Dark Chocolate Truffle Pudding, for one!), but, this being squash season and a bountiful squash year where I live, I chose to try this delectably smooth butternut squash soup for this review. It was a cinch to make, lovely to look at, full of rich flavor and very satisfying.
|A photo of this soup from the book Laura Theodore's Vegan-Ease|
Makes 4 to 6 servings / Ease Factor 2
This simple-to-prepare potage is rich in taste and creamy in texture, without the use of dairy. A quick cashew “cream” (no pre-soaking of the cashews required) adds a touch of elegance, and the coconut milk beverage adds richness and depth to this impressive soup.
Recipe from Laura Theodore's Vegan-Ease: An Easy Guide to Enjoying a Plant-Based Diet © Laura Theodore (Jazzy Vegetarian, LLC 2015), reprinted by permission.
5½ cups cubed butternut squash, (about 1 medium squash, peeled, seeded and cut in 1½-inch pieces)
1 tablespoon extra-virgin olive oil
1 tablespoon Italian seasoning blend (I didn't have any, so I used a blend of dried basil, oregano, thyme and rosemary, ground in a spice grinder- BCG)
¼ teaspoon sea salt (Laura recommends that you use salt according to your taste-BCG)
2⁄3 cup raw cashews (I soaked mine in boiling water for 10 minutes before blending-BCG)
2½ cups filtered or spring water, plus more as needed
½ cup unsweetened coconut milk beverage or nondairy milk of your choice (I used soy milk- BCG)
4 to 6 basil leaves, for garnish (optional)
Preheat the oven to 400 degrees F. Line a large, rimmed baking sheet with unbleached parchment paper.
Put the cubed squash, olive oil and Italian seasoning in a large bowl and toss gently until thoroughly coated. Arrange the squash in a single layer on the prepared pan. Bake for 50 minutes, stirring once or twice, until the squash is soft and slightly golden. Put the pan on a wire rack and sprinkle with the sea salt. Let the squash cool for 25 to 30 minutes (see note).
Meanwhile, put the cashews and 1⁄2 cup water in a high-performance blending appliance and process until smooth and creamy. Transfer the cashew “cream” to a small bowl, leaving about 2 heaping tablespoons in the blender container. Add the cooled squash, coconut milk and 2 cups water to the cashew “cream” in the blender container and process until smooth, adding more water, about 1⁄4 cup at a time, as needed, to achieve the desired consistency.
Pour the soup into a medium-sized saucepan, cover and cook over medium-low heat for about 15 minutes, stirring often, until heated through. To serve, ladle the soup into bowls. Using a small spoon, swirl about 1 tablespoon of the cashew “cream” into the top of each serving, in a pretty pattern. Garnish with a basil leaf (optional). Serve piping hot (see notes).
- You may roast the squash up to 24 hours ahead of time. After cooling, transfer to an airtight container and refrigerate until use.
- This soup may be made up to 24 hours ahead of time. If making in advance, let the soup cool after blending, pour the cooled soup into an airtight container and refrigerate. To reheat the soup, pour it into a pot. If the soup seems too thick, add a little more water to achieve the desired consistency. Cook for about 15 minutes over medium-low heat, stirring often, until heated through.
- The cashew cream may be made up to 24 hours ahead of time and stored in the refrigerator until use.
Amount per serving, based on 6 servings: 93 Calories; 4g Fat; 1g Saturated fat; 2g Protein; 8mg Sodium; 15g Total Carbohydrate; 3g Sugars; 2g Fiber
Saturday, October 17, 2015
So, the other night we wanted something lighter for dinner, like soup, and I wanted to use up at least some of those mashed spuds, so I decided to make a vegan and lower-fat version of something I've read about, but never tasted-- mashed or baked potato soup with cheddar cheese and bacon. There are a zillion recipes out there for this soup, so it must be wildly popular, especially after holiday meals!
The usual recipes for this soup are, of course, laden with butter, cream, cheddar cheese (sometimes 1/2 a lb. in one recipe), and, quite frequently, bacon (the bacon fat being used to sauté the onions). What I had in mind was something, not only vegan, but much lower in fat than these recipes.
To begin with, I don't use vegan "butter" or even olive oil in my mashed potatoes. I use yellow potatoes, which have a lovely color and texture and some varieties even have a "buttery" taste. Yukon Golds are fine, and easily available, but our favorite is the German Butter potato-- Sieglinde or Carola (German Butterball). Fortunately, they are grown locally. I generally steam them. (You can either peel them before steaming, or run the potatoes under cold water and pull off the peels after steaming.) If I'm in a hurry and making a smaller amount, I peel and chunk them and microwave them in a covered microwave-proof casserole for about 10 minutes-- no water needed. (This method saves energy as well as water and nutrients.) Then I mash them well (or run them through a potato ricer if I have time) and then beat in some soy milk (or other plant-based milk) and salt to taste until they are creamy. Believe me, these mashed potatoes are delicious, and, if you or your guests insist on "butter" (like my homemade vegan palm oil-free "Buttah"), it can be added at the table individually. See: http://veganfeastkitchen.blogspot.ca/2008/06/how-to-make-fluffy-buttery-no-fat-vegan.html
Anyway, if you have leftover mashed spuds, I think you'll be pleased with this yummy way to use them up.
BRYANNA'S CREAMY, CHEESEY VEGAN MASHED POTATO SOUP
Serves 6 (Can be GF and soy-free, if you wish)
1 Tbsp olive oil
1 Tbsp dark sesame oil
1/2 a medium onion, chopped
2 cloves garlic, minced
5 cups cooked, peeled potatoes (made with about 2 1/2 lbs. potatoes [I prefer yellow]-- microwaved, steamed or baked)-- these can be leftover
Mashed with: 1 cup (approximately) soy milk or other plant-based milk and salt to taste
Extra-Tangy Melty Cheddah Cheeze Sauce:
1 cup water (OR use 1/2 cup water and 1/2 cup beer)
1/2 cup nutritional yeast flakes
2 Tbsp cornstarch
1 Tbsp white flour
(another option would be 1/4 cup very finely-ground oat flour instead of the starch and white flour)
1 tsp lemon juice
1/2 tsp salt
1 Tbsp tahini
4 cups vegan "chickeny" broth (I like Better Than Bouillon No-Chicken Vegan Soup Base)
1 cup unsweetened vegan creamer (such as So Delicious Original Coconut Creamer) OR 1/2 cup each plant-based milk blended with 1/2 cup extra-firm silken tofu (or medium firm regular tofu)
vegan "bacon bits"
chopped green onions (green parts only)
Sauté the chopped onion and minced garlic in the two oils over medium heat until soft OR microwave them with the oils in a microwave-safe pie plate or bowl with lid for about 4 minutes.
Mash the cooked potatoes with the soy or other milk.
Make the Extra-Tangy Melty Cheddah Cheeze Sauce: In a blender, mix all of the Cheeze Sauce ingredients EXCEPT the tahini until smooth. Microwave in a 1-2 qt. microwave-safe batter-bowl or measuring pitcher on High for 2 minutes; whisk; microwave for 2 minutes agai and whisk. OR Pour the blended mixture into a medium saucepan and stir constantly over medium heat until the mixture thickens. Let bubble for 30 seconds, whisking vigorously. Remove from heat.
Stir the tahini into the sauce.
Mix the Sauce in a large pot with the sautéed onions and garlic, the mashed potatoes, the creamer and the broth. Use an immersion blender right in the pot to make it smooth. (Otherwise, you will have to blend the mixture together in a regular blender in two batches and return it to the pot.) Bring to a simmer, turn down and simmer, partially covered for about 10 minutes. Add more vegan creamer or plant based milk if it's too thick for your taste.
Serves hot with plenty of vegan "bacon bits" on top and a sprinkle of smoked paprika and green onions.
Nutrition (per serving, with no garnishes):
335 calories, 59 calories from fat, 6.9g total fat, Saturated Fat 0.87g, Monounsaturated Fat 3.02g, Polyunsaturated Fat 1.71g, Trans Fatty Acids 0g, 0mg cholesterol, 657.5mg sodium, 1550.9mg potassium, 58.1g carbohydrates, 6.2g fiber, 4.3g sugar, 12.3g protein.
Compare the recipe above with this fairly standard non-vegan version of the soup from http://www.midwestliving.com/recipe/soups/bacon-and-baked-potato-soup/ :
510 calories, 360 calories from fat, 40g Total fat, 23g saturated fat, 12g Monounsaturated fat, 2g Polyunsaturated fat, 188 mg cholesterol, 1056mg sodium, 610mg Potassium, 22g carbohydrates, 2g fiber, 2g sugar, 17g protein.
Monday, October 12, 2015
Leave it to Kathy Hester to come up with a book full of easy-peasy, healthful, inspired vegan recipes for time-challenged cooks! Kathy is the author of four previous books and blogs at healthyslowcooking.com This new book contains 80 recipes that are full of healthful ingredients (lots of beans-- a plus, in my opinion!) and many inspired by cuisines of other cultures. She has a chapter of "Make-Ahead Staples", which is really handy, and everything from Soups, Stews, Pasta, Stir-fries, and other Mains, followed by more recipes for easy Sandwich Fillings and Spreads, Sides, and of course, Desserts and Drinks. The recipes are low-oil and there are many GF and soy-free recipes and options, as well.
I had a hard time selecting the recipe to try for this post on Kathy's blog tour, but I'm so glad I chose this soup recipe. We had our vegan Canadian Thanksgiving feast (12 of us) last night and over-ate, of course. This easy, light and delectable soup (and I love corn so much!) is the perfect simple-but-delectable day-after-feasting meal. The chopped mushrooms in the broth give it wonderful flavor.
Congratulations on another winner, Kathy!
KATHY HESTER'S ASIAN CORN CABBAGE SOUP (From "The Easy Vegan Cookbook", with permission from Page Street Publishing)
• gluten-free option** • oil-free option* • soy-free option**
This soup isn’t the prettiest, but the taste is bold and delicious. This recipe is my favorite way to use up the extra cabbage from my CSA.
½ small onion, minced
1 tablespoon (15 ml) olive oil (*or sauté in water)
2 cloves garlic, minced
1½ cups (105 g) minced mushrooms
Pinch of salt
2 to 3 teaspoons (10-15 g) minced ginger
4 cups (356 g) chopped cabbage
2 cups (282 g) corn kernels (frozen or fresh)
4 cups (946 ml) water
1 tablespoon (5 g) nutritional yeast
2 teaspoons (10 ml) vegetable bouillon
1 teaspoon sesame oil
½ to 1 teaspoon sriracha sauce
1 teaspoon light soy sauce (**or use coconut aminos)
STOVE-TOP METHOD (This is the method I used.)
Sauté the onion in oil (*or water) until it’s translucent, then add the garlic and cook 1 more minute. Add mushrooms and a pinch of salt. Sauté until the mushrooms have cooked down and released their liquid, about 10 minutes. Add everything except sesame, sriracha and soy sauce (**or coconut aminos) to the pot and cook until the cabbage is tender, about 15 minutes. Before serving, add sesame, sriracha and soy sauce (**or coconut aminos). Adjust seasonings if needed. (NOTE from Bryanna: I used 3 teaspoons of vegan broth paste [Better Than Bouillon No-Chicken vegan Broth Paste] and 2 teaspoons of soy sauce.)
SLOW COOKER METHOD
To prep the night before, sauté the onion in oil (*or water) until it’s translucent, then add the garlic and cook one more minute. Add mushrooms and a pinch of salt. Sauté until the mushrooms have cooked down and released their liquid. Store the cooked mixture with cut cabbage and corn in the refrigerator overnight. In the morning, add everything except sesame, sriracha and soy sauce (**or coconut aminos) to your 4-quart (4-L) slow cooker. Cook 7 to 9 hours on low. Before serving, add sesame, sriracha and soy sauce (**or coconut aminos). Adjust seasonings if needed.
Per serving with oil: Calories 156.8, protein 5.5 g, total fat 5.8 g, carbohydrates 22.4 g, sodium 41.8 mg, fiber 4.9 g
TIP: Cheater Slow Cooker Shortcut: Skip the onion sauté and use ½ teaspoon of onion powder instead. Then add the raw mushrooms into the slow cooker for a throw-it-all-in-and-go meal!