ASPARAGUS Á LA CARTE
Asparagus is a tasty green vegetable to add to your dinner menu as a nutritious and attractive complement. Do not overcook to retain the bright green color and pleasant texture.
Makes 4 Servings (serving size: 5 spears)
20 fresh asparagus spears, tough ends trimmed and cut into equal lengths 1 teaspoon olive oil
½ teaspoon sesame oil
Dash of soy sauce or tamari
Pepper, to taste
Toasted sesame seeds, for garnish
Lemon or lime wedges, for garnish
1. Combine oils in a skillet over medium heat until hot; add asparagus, soy sauce or tamari, and pepper. Adjust heat to high, cover, and cook for about 4 minutes, constantly swirling and shaking skillet. Do not overcook.
2. When asparagus is tender, immediately remove from heat, sprinkle with sesame seeds, and serve with lemon or lime wedges. Can also be served cold or at room temperature.
Nutrition (per serving): calories 30; fat 2g (saturated 0g); protein 2g; carbohydrate 3g; sodium 1mg
BREADED CAULIFLOWER SPRIGS
This crunchy dish doubles as a healthy snack or lunch bag item. Broccoli florets also work for this recipe.
Makes 4 Servings (serving size: 1½ cups)
1 cup brown-rice flour
¾ cup soy or rice milk
Salt and pepper
1 cauliflower, broken into florets
2 teaspoons caraway seeds
Juice of ½ lemon (about 1 tablespoon)
1 to 3 tablespoons olive oil
1. To prepare batter, sieve flour into a mixing bowl. Stirring continuously, gradually add milk until a smooth batter forms. Add a dash each of salt and pepper. Let stand for 30 minutes before using.
2. Prepare a large saucepan of boiling, salted water. Add cauliflower, caraway seeds, and lemon juice and cook until barely tender; drain and cool.
3. Dip cauliflower in batter and stir fry in well-oiled skillet over medium heat until golden brown. Place on paper-towel-covered baking sheet in warm (200°) oven to retain heat until serving.
Nutrition (per serving): calories 235; fat 9g (saturated 1g); protein 5g; carbohydrate 35g; sodium 27mg
BROCCOLI WITH PINE NUTS
This side dish will bring color to your dinner table and liven up any meal. You can leave out the pine nuts, if you like. However, they add a pleasant flavor and texture to the dish.
Makes 4 Servings (serving size: 1 cup)
4 cups fresh broccoli, floret and stem, coarsely chopped
1½ tablespoons olive oil
Juice of ½ lemon (about 1 tablespoon)
⅓ cup pine nuts, lightly toasted
1. In a vegetable steamer, cook broccoli until barely tender when pierced with a fork.
2. In a dry skillet over medium heat, toast pine nuts, stirring constantly, until slightly browned. Remove to small bowl and set aside. Heat oil and lemon juice in the skillet over medium heat, add broccoli, and sauté for 3 minutes. Stir in pine nuts, reduce heat to low, and continue cooking for 2 minutes.
3. Serve warm.
Nutrition (per serving): calories 133; fat 12g (saturated 2g); protein 5g; carbohydrate 7g; sodium 24mg
CARROTS JULIENNE
There are countless ways to prepare carrots, but this variation will become a favorite as you enjoy the kick of ginger and herbs.
Makes 4 Servings (serving size: 1 cup)
4 cups fresh carrots, peeled and sliced julienne
¼ cup water or Basic Vegetable Broth (page 185)
½ cup soynnaise (see Homemade Vegan Mayonnaise, page 198) 2 tablespoons onion, finely minced
1 tablespoon fresh ginger (peeled first), grated
Salt and pepper, to taste
¼ cup Herbed Crumbs (page 211; add the nutritional information for Herbed Crumbs to the totals provided)
1½ tablespoons olive oil
¼ cup fresh parsley, chopped
Paprika, for garnish
1. Preheat oven to 375°.
2. In a covered saucepan over medium heat, steam carrots until barely tender, about 3 minutes. Reserve ¼ cup carrot-cooking liquid. Arrange carrots in an 8-inch oiled baking dish and set aside.
3. In a small bowl, mix reserved carrot liquid with soynnaise, onion, and ginger, and salt and pepper, to taste; pour over carrots.
4. In a separate bowl, mix Herbed Crumbs, olive oil, and parsley. Spread evenly over carrots, garnish with paprika, and bake, uncovered, for 10 to 15 minutes or until top is lightly toasted. Serve hot.
Nutrition (per serving): calories 296; fat 27g (saturated 4g); protein 1g; carbohydrate 12g; sodium 191mg
COLESLAW MOMENT OF TRUTH
We’ve added this recipe in the “side dish” section because it’s so versatile with vegan entrees.
Makes 12 Servings (serving size: about 1 cup)
1 small cabbage, trimmed and shredded
1½ cups corn kernels, thawed, if frozen
1 cup red onion, diced
1 cup carrot, shredded
1 cup red bell pepper, diced
½ cup white vinegar
2½ tablespoons olive oil
2 tablespoons water
1 teaspoon salt
1 teaspoon celery seeds
¼ teaspoon mustard seeds
¼ teaspoon white pepper
Dash of hot sauce
1. In a large bowl, add and toss cabbage, corn, onion, carrot, and bell pepper; set aside.
2. In a large saucepan over medium-high heat, combine vinegar, oil, water, salt, celery seeds, mustard seeds, white pepper, and a dash of hot sauce, stirring frequently. Bring to a boil and remove from heat. Pour over cabbage mixture; gently toss until all ingredients are coated with saucepan dressing. Cover.
3. Transfer to refrigerator and chill for 2 hours or more. Gently toss before serving.
Nutrition (per serving): calories 62; fat 3g (saturated 0g); protein 1g; carbohydrate 9g; sodium 206mg
GINGERY GREEN BEANS
Add some tang to fresh green beans with just a simple grating of fresh ginger. It sends a simple vegetable to a place of delight for all who enjoy them.
Makes 4 Servings (serving size: about 1 cup)
1 tablespoon olive oil
1 small onion, very thinly sliced (about ½ cup)
2 teaspoons fresh ginger (peeled first), grated
2 tablespoons fresh fennel, minced
Salt, to taste
1 pound fresh green beans, trimmed and whole
¼ cup Basic Vegetable Broth (page 185)
1. Heat olive oil in a large skillet over medium heat. Add onion, ginger, fennel, and salt. Sauté 8 to 10 minutes or until onions are translucent.
2. Add beans and broth, cover, and cook until beans are tender.
Nutrition (per serving): calories 84; fat 4g (saturated 1g); protein 3g; carbohydrate 12g; sodium 6mg
HERBED TOMATOES
Another way to take the “plain” out of vegetables, this recipe adds fresh herbs that please the eye and the palette.
Makes 6 Servings
6 tomatoes, large and firm
4 tablespoons fresh basil, minced
1 cup fresh parsley, minced
2 green onions, chopped
3 garlic cloves, minced
1 teaspoon fresh thyme, minced
Salt, to taste
Freshly ground pepper, to taste
¾ cup Herbed Crumbs (page 211; add the nutritional information for Herbed Crumbs to the totals provided)
1 tablespoon olive oil
Lemon wedges, for garnish
1. Preheat oven to 350°.
2. Trim stems and tomato eyes. Scoop out pulp and place in a sieve over a bowl to drain juice (reserve juice for another use).
3. Combine tomato pulp with basil, parsley, onion, garlic, and thyme. Add salt and pepper, to taste, and add Herbed Crumbs. Moisten the mixture with oil, stirring well. Spoon filling into the tomatoes.
4. Bake upright in an oiled, covered casserole dish for 15 minutes and then uncover and bake at 400° for 5 minutes more to firm and brown the tomatoes. Serve hot with lemon wedges.
Nutrition (per serving): calories 55; fat 3g (saturated 0g); protein 2g; carbohydrate 8g; sodium 18mg
GINGER SPINACH
Enjoy the Asian influence of this dish of dark-green nutritional goodness. Adding sliced water chestnuts makes for an extra color and texture contrast.
Makes 4 Servings (serving size: ½ cup)
4 cups fresh spinach, coarsely chopped
1 tablespoon sesame oil
1 garlic clove, minced
¼ teaspoon fresh ginger (peeled first), grated
1 tablespoon soy sauce or tamari
1 (8-ounce) can sliced water chestnuts, drained
1 tablespoon water
1. Wash spinach thoroughly and set aside in colander to drain.
2. Heat oil in a large skillet over medium heat; add garlic and ginger and cook until lightly brown. Add spinach, soy sauce or tamari, and water. Cover and steam 1 to 3 minutes; stir once or twice. Remove lid, increase heat to high and cook until all liquid has evaporated.
3. Serve immediately.
Nutrition (per serving): calories 77; fat 4g (saturated 1g); protein 2g; carbohydrate 10g; sodium 306mg
PIE OF THE SHEPHERD
A little twist on the traditional shepherd’s pie, this recipe adds vegetable protein in the soy cheese and the added peas. Nice color and texture will make this recipe a favorite for your dinner table.
Makes 6 Servings (serving size: 1½ cups)
1½ cups frozen peas, thawed
1½ cups carrot, diced
1 medium onion, chopped (about ¾ cup)
1 cup green bell pepper, chopped
2 teaspoons dried thyme
2 teaspoons paprika, plus more for garnish
Olive oil, for oiling casserole dish
4 cups frozen hash browns, thawed
Water, for cooking hash browns
¼ cup soy cheese, grated
¼ teaspoon salt
2 cups dried black-eye peas, cooked and drained
1 (14.5-ounce) can diced tomatoes, drained
1 (8-ounce) can salt-free tomato sauce
2 teaspoons soy sauce
1. Preheat oven to 400°.
2. In a bowl, add and thoroughly stir peas, carrot, onion, bell pepper, thyme, and paprika. Transfer to well-oiled casserole dish (2½ quarts or larger) and bake, uncovered, for 10 minutes. Stir mixture and bake for 10 minutes more. Remove from oven and add black-eyed peas, diced and drained tomatoes, and soy sauce. Stir well and set aside. Reduce oven setting to 350°.
3. In a saucepan of boiling water, cook hash browns until tender according to package instructions. Remove from heat, drain, and mash until smooth. Add cheese and salt and mix well.
4. Using a large spoon and rubber spatula, place and form hash brown mixture into a border around edges of vegetable mixture; place a scoop of hash browns in the center of vegetables. Sprinkle extra paprika on hash brown border and centerpiece. Return to oven and bake, uncovered, for 20 minutes.
Nutrition (per serving): calories 264; fat 2g (saturated 0g); protein 1g; carbohydrate 50g; sodium 904mg
POTATO CRISPS
Hot or cold, these potatoes add crunch and a nice side for soups, salads, vegetable hot dishes, and health-friendly dips and sauces.
Makes 4 Servings (serving size: 3–4 crisps)
1½ pounds small yellow potatoes, non-baking variety
3 tablespoons olive oil
Salt
1. Preheat oven to 450°.
2. In a large pot, bring potatoes to a boil in salted water; reduce heat and simmer until barely tender when pierced, about 15 minutes.
3. Drain and transfer to a baking sheet. Let cool 5 minutes, and then lightly crush each potato with the heel of your hand or the bottom of a drinking glass.
4. Drizzle with olive oil and season with salt. Place in preheated oven and roast until golden brown and crisp, about 35 minutes, turning once so both sides brown.
5. Serve hot as a healthy replacement for french fries!
Nutrition (per serving): calories 224; fat 10g (saturated 1g); protein 4g; carbohydrate 31g; sodium 10mg
ROASTED BEETS
The mild sweetness of beets offers a pleasant flavor for your meal, plus the pretty vegetable adds a nice complement to your dinner table.
Makes 6 Servings (serving size: ¾ cup)
6 to 8 medium yellow or red beets, trimmed and scrubbed Olive oil
4 garlic cloves, minced
⅛ to ¼ cup Italian parsley, finely chopped, for garnish
1. Preheat oven to 350°. Line a rimmed baking sheet with parchment paper.
2. Arrange beets on baking sheet, drizzle with oil, and sprinkle with garlic. Cover with aluminum foil and tightly seal all edges. Place in oven for 1 hour.
3. Remove baking sheet and reduce oven heat to warm. Uncover beets and let cool until skins can be easily removed.
4. Quarter the beets, place in serving dish, and sprinkle with parsley; return to oven until warm enough to serve. Serve warm.
Nutrition (per serving): calories 43; fat 0g (saturated 0g); protein 2g; carbohydrate 10g; sodium 72mg
STUFFED MUSHROOMS
This dish is nicely complemented by a dressed green salad and freshly sliced tomatoes.
Makes 4 Servings
8 large (2½-inch-diameter) white mushrooms, stemmed
2 tablespoons olive oil, divided
1 medium onion, peeled and minced (about ¾ cup)
1 large celery stalk, peeled and minced (about ½ cup)
1 large lemon, completely zested and juiced (about 2 tablespoons)
1¼ cups Herbed Crumbs (page 211; add the nutritional information for Herbed Crumbs to the totals provided)
2 tablespoons parsley, stemmed and finely chopped
1 teaspoon minced fresh thyme leaves
2 garlic cloves, minced
1 cup grated soy cheese
Salt and pepper, to taste
Lemon wedges, for serving
1. Preheat oven to 350°.
2. Remove stems from mushroom and set caps aside. Mince the stems and set aside in a small bowl.
3. Heat 1 tablespoon oil in a deep skillet over medium heat; add onion, celery, and mushroom stems; lightly season with salt and pepper; stir fry until mixture begins to brown, about 3 to 5 minutes. Transfer mixture to a bowl and add lemon zest, crumbs, parsley, thyme, and garlic. Mix and toss thoroughly with a fork without compacting ingredients; set aside.
4. On stovetop in an oven-safe casserole dish, heat 1 tablespoon oil over medium heat. With open sides down, place mushroom caps in a single snug layer. Allow mushrooms to gently sizzle for 1 to 2 minutes, turn, and cook for 1 to 2 minutes.
5. Remove from heat and sprinkle with lemon juice. Fill mushrooms with stuffing mixture without patting down. Transfer casserole dish to oven and bake 25 to 30 minutes, reducing heat to 300° to 325° if stuffing begins to brown too much. Test tenderness with a skewer stick or small knife. Add cheese garnish during last 5 to 7 minutes of baking.
6. Remove from oven when the mushrooms are tender. Serve immediately with lemon wedges.
Nutrition (per serving): calories 88; fat 7g (saturated 1g); protein 1g; carbohydrate 7g; sodium 12mg
VEGGIE-STUFFED TOMATOES
Mix and match familiar beet, collard, and spinach greens with exotic arugula, sorrel, radicchio, and cress flavors. Leftover stuffed tomatoes in soup or stew are tasty and healthful additions.
Makes 4 Servings (serving size: 1 stuffed tomato)
4 garlic cloves, minced
1 medium onion (about ¾ cup), chopped
2 tablespoons olive oil
3 cups greens, trimmed and spines removed, finely chopped
4 large tomatoes, whole and firm
⅛ teaspoon pepper
1 tablespoon red wine vinegar
1 cup Herbed Crumbs (page 211; add the nutritional information for Herbed Crumbs to the totals provided)
½ cup walnuts, coarsely chopped
3 tablespoons fresh parsley, stemmed and finely chopped, for garnish
1. Preheat oven to 325°.
2. In a large skillet over medium heat, sauté garlic and onions in oil until tender. Add greens, stir, and remove from heat.
3. Hollow out the tomatoes by removing seeds, pulp, and juice with a spoon. Add the pulp, pepper, and vinegar to the skillet mixture. Return to heat and simmer until tomato juice evaporates. Remove from heat and stir in Herbed Crumbs and nuts. Fill tomatoes with warm stuffing and place in an oiled 8-by-8-inch baking pan and bake for 15 to 20 minutes. Garnish with parsley and serve.
Nutrition (per serving): calories 213; fat 16g (saturated 2g); protein 6g; carbohydrate 15g; sodium 31mg