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Side-dishes
Acorn Squash
Ingredients
· 1 medium acorn squash, halved and seeded
· 1 tablespoon margarine
· 2 tablespoons brown sugar
-Turn acorn squash upside down onto a cookie sheet.
-Bake in a 350 degrees F (175 degrees C) oven until it begins to
soften, approximately 30 to 45 minutes.
-Remove squash from the oven and turn onto a plate so that the flesh
is facing upwards.
-Place butter and brown sugar into the squash, and place remaining
squash over the other piece. Place squash in a baking dish (so the
squash wont slide around too much) while baking.
-Place squash in the 350 degrees F (175 degrees C) oven and bake
another 30 minutes.
Baked Artichokes
Ingredients
· 3 artichokes
· olive oil
· dry bazil
· dry oregano
· cayenne
· salt
-Cut off bottoms and about one off the tops of
the artichokes. Rinse them thoroughly.
-Slice each artichoke lengthwise into eighths. Place them into a
baking pan.
-Drizzle olive oil and seasonings to taste over them.
-Spread them out but overlap is ok.
-Cover the pan with foil and bake in a 350 Fahrenheit oven for 40
min.
-Take foil off, mix them up and continue baking for 5 more min.
Baked Tofu
Ingredients
· 1 lb block of tofu
· soy sauce
-Cut the tofu into 1/4"-1/2" slices,
and press between layers of paper towel or clean kitchen towels
for about 1-2 hrs.
-Marinate in soy sauce for anywhere from 2 hrs to overnight, depending
on how strong you want the flavour. bake at 350 until the tofu is
lightly browned and has a chewy texture. to make sandwiches
-Place 2 or 3 slices of tofu on a piece of bread and top with ketchup,
lettuce, and another slice of bread.
Barley Polenta
Ingredients
· 2 cups cooked barley
· 1 cup vegetable broth
· 1 tsp margarine
-Mash barley to a grits-like texture. Bring broth
to a boil, and add barley grits.
-Cook on medium heat, stirring contstantly until broth is absorbed
and polenta is hot.
-Stir in margarine.
-Transfer to a greased baking dish and bake for 15 minutes. Slice
and serve with gravy.
-Alternate serving method: Skip the baking step, and serve barley
grits right from the pot, as you would grits or mashed potatoes.
Basmati Rice
Ingredients
· 1 3/4 cups water
· 1 cup Basmati rice
· 1/4 cup frozen green peas
· 1 teaspoon cumin seeds
-In a saucepan bring water to a boil.
-Add rice and stir.
-Reduce heat, cover and simmer for 20 minutes.
-When rice is cooked, stir in peas and cumin. Cover and let stand
for 5 minutes.
Broiled Tofu
Ingredients
· 1/2 lb Tofu cut into 1/4 to 1/2" cubes
· 3 Tbsp Olive Oil
· 3 Tbsp Soy Sauce
-Place the tofu in a broiling pan with oil and
soy sauce and mix it up so that the tofu is well covered.
-Broil the tofu until brown, or even crispy (5 to 15 minutes), turning
it every few minutes.
-Try these variations:
-Add spices and herbs as you like, different oils and sauces. Tastes
great with a little sesame oil thrown in.
-Try cutting the tofu into thin slices instead of cubes and broil
until crispy.
Note: Makes a great TLT - Tofu, lettuce and tomato sandwich.
Carrot Rice
Ingredients
· 2 cups Japanese rice
· 4 medium carrots
· salt to taste
· pepper
· sesame oil
-Cook rice in rice cooker for best results (2
cups rice with 1-1/3 cup of water) 35 minutes.
-Shred the carrots with a potato peeler and saute with sesame oil.
Sprinkle with salt and pepper.
-Continue to saute until the carrots become soft.
-Transfer rice into frying pan with carrots and continue to saute.
-The rice will be done when it turns orange.
-Garnish with a large curly carrot peel and serve.
Coconut Chutney
Ingredients
· 1/2 freshly grated coconut
· 4 tablespoons Chana daal
· Red chilies - 4
· 3 green chilies
· 1/4 spoon asafotida
· 2 tablespoons vegetable oil
· tamarind - soaked in warm water and crushed well, decant
· 1/2 cup coarsely chopped coriander leaves
· 1 1/2 teaspoons of salt
· 1/4 teaspoon black mustard seeds
-Heat oil in frying pan and lower heat, fry for
10 minutes: asafotida chana daal red chilies green chilies
-Place the above into an osterizer and grind the above into a coarse
mixture with tamarind water.
- Add freshly grated coconut into the above mixture and grind.
-Grind into coarse mixture with little more of tamarind water, if
needed.
-Do not grind smooth, just enough to get the above together.
-Add coriander leaves and grind couple of rounds.
-Pour into clean dish and add popped mustard seeds and salt to taste
(about 1 - 1 1/2 teaspoons)
-Mix well with spoon and serve with Idli,Dosa or Masala Vadai.
CrockPot Bar-B-Que Tofu
Ingredients
· 1 pound of tofu
· 1 Container of BBQ sauce
-Dry the tofu as long as possible.
-Cut tofu into thin rectangular slices. Thin slices is the keyword
here.
-Place in a crockpot and add sauce.
-Put on low for 4 hours.
Indian Style Potatoes
Ingredients
· 4 waxy boiling potatoes
· 2 tbs. vegetable oil
· 1/8 tsp. asafoetida powder
· 1/2 tsp. whole cumin seed
· 1 or 2 diced hot red peppers (opt)
· 1/2 tsp. turmeric
· 2 6 oz. cans V8
· 1 tsp. salt, coriander
-Boil whole potatoes with the skin until soft.
-Peel the skin and cut to bite size.
-In hot oil, put cumin seed, red pepper and asafoetida powder to
sizzle. Put in all the potatoes and fry a little, turning.
-Add salt, turmeric and tomato sauce.
-Cover and allow to simmer gently 4 to 6 minutes.
Note 1: A complete modification. First you heat the oil or
ghee (or butter) and cook the spices briefly.
- Throw in some cut green beans for a few seconds and then diced
potatoes and some garlic and onion.
-Let saute, then add the V-8 (or even plain water) and cover...
cook for as long as it takes to get everything tender, up to 40
minutes or more.
Note 2: Asafoetida powder is not your every-day ingredient,
but is nearly essential in many Indian dishes. It's considered a
flavoring but also a digestive aid. Find it at an Indian or Middle-Eastern
grocery, or mail order a small jar. A pinch is usually all that's
ever used.
Potatoes, green pepper
Ingredients
· 1 L (4 1/2 cups) potatoes washed and cut ln 2.5 cm. (1
in.) pieces
· 500 ml (2 cups) washed and cubed green peppers, white parts
removed
· 125 ml (1/2 cup) medium lightly toasted coconut
· 90 ml (6 tba.) ghee
· 10 ml (2 tsp.) mustard seeds
· 10 ml (2 tsp.) cumin seeds
· curry leaves
· 30 ml (2 tbs.) finely grated ginger
· 7.5 mi (1 1/2 tsp.) cayenne or to taste
· 10 ml (2 tsp.) curry powder
· 5 ml (1 tsp.) turmeric
· 10 ml (2 tsp.) salt-Brown potatoes in frying pan with a
little ghee.
Add water to cover bottom of pan, cover and steam until soft.
2. Prepare chaunce in this way:
Heat ghee in thick bottomed pot until it just begins to smoke, add
mustard seeds, when they begin to pop add cumin seeds.
Brown lightly, add curry leaves and do the same.
Add ginger root, fry lightly.
Add potatoes, green peppers and coconut with powdered spices, fry
stirring frequently until peppers are a little soft.
Turn off heat and add salt, stirring well.
Refried Beans
Ingredients
· Use to fill tortillas, adding grated vegan cheese, chopped
fresh vegetables and salsa to taste...
· 2-3 tablespoons olive oil
· 1 tsp. ground coriander
· 2 onions, chopped
· chili powder to taste
· 4 cloves garlic, crushed
· 18 oz (500 gm) cooked red kidney beans
· 1 tsp. ground cumin
-Heat the oil and add the onion, garlic, cumin,
coriander, and chili if used.
-Stir fry 2 minutes.
-Add the beans and stir until everything is heated through.
-Mash some of the beans if you wish.
Note: Fry the onion until it is soft and cooked through.
If you fry it for only 2 minutes, it tends to stay undercooked and
a bit too strong in flavour.
Roasted Tofu with Satay Sauce
Ingredients
· 285g/10oz packet firm tofu drained and cubed
· 3 garlic cloves minced
· 2 tbsp soy sauce
· 2 tbsp medium or sweet sherry or rice wine
· 1 tbsp rice vinegar or white wine vinegar
· 2 slightly rounded tbsp smooth peanut butter
· 150ml/5oz/ half a cup of water
· 25g/1oz/2 tbsp creamed coconut
-Put the tofu cubes in a shallow bowl.
-Mix together the soy sauce sherry/wine, vinegar and one third of
the garlic.
-Pour over tofu, stir gently, then let marinate for at least 2 hours.
-When you are ready to cook, preheat oven to 200C/400F
-Drain tofu, reserving marinade.
-Put the tofu on a lightly oiled baking sheet, in a single layer
and roast in the top part of the oven for 25-30 minutes, until they
have browned well and are fairly crisp.
-Meanwhile, make the satay sauce.
-Put the peanut butter into a small pan with the reserved marinade
and water and heat gently, stirring, until smooth.
-Stir in the creamed coconut, cut into small pieces. Season with
salt.
-Serve the hot tofu cubes with the satay sauce.
-One way is to skewer the tofu cubes and cover with the sauce.
Yummy Potatoes
Ingredients
· 3 potatoes
· ½ X 15oz / 400g tin chopped tomatoes
· 1 onion, chopped and softened in 1 tbsp olive oil
· ½ tsp paprika
· 1 clove garlic, crushed
· a pinch cumin
· 4oz / 100g pecorina or parmesan cheese, made with vegetable
rennet
-Par-boil and slice the potatoes.
-Cover the bottom of a buttered casserole dish with a layer of potatoes.
-Add a layer of chopped tomatoes onion, paprika garlic and cumin.
-Repeat the layers, ending with a layer of potatoes.
-Grate the cheese over the top and sprinkle with a little paprika
to taste.
-Cook for 30 minutes at 180°C/350°F/Gas Mark 4.
Note: Serve with a delicious mixed leaf salad.
Aromatic Rice, Beans, and
Greens
Ingredients
· 3 cupwater
· 2 cup chopped, packed kale or spinach
· 1 1/2 cup jasmine rice or basmati rice
· 1/2 tsp freshly ground black pepper
· 1/2 tsp salt
· 1/4 tsp garlic powder
· red pepper flakes - to taste
· 15 oz cooked red kidney beans
· 1/4 cup chopped parsley
-Combine water, kale, rice, and dried seasonings
in a medium saucepan.
-Bring to simmer over medium-high heat.
-Stir once, cover, and cook over medium-low heat about 15 minutes.
- Stir in beans and parsley.
- Fluff rice with fork; turn off heat.
- Let stand for 5 to 10 minutes before serving.
Baked Mushroom Rice
Ingredients
· 2 cups uncooked white rice
· 1 (10.75 ounce) can condensed cream of mushroom soup
· 1 cup vegetable broth
· 1/2 cup chopped onion
· 1/4 cup fresh chopped mushrooms
· 1 teaspoon dried parsley
· 1 teaspoon dried oregano
· 1/4 cup margerine, melted
· salt and pepper to taste
-Preheat oven to 400 degrees F (200 degrees C).
-In a large bowl, stir together the white rice, cream of mushroom
soup, and vegetable broth. Blend in the onion, mushrooms, parsley,
oregano, melted butter and salt and pepper to taste.
-Transfer to a 2 quart baking dish.
-Bake for 35 to 40 minutes in the preheated oven.
-If the rice is looking dry before it is tender, then pour in a
little water and continue cooking until rice is tender.
Note: 6 servings.
Baked Vegetables
Ingredients
· 2 potatoes, peeled and cubed
· 4 carrots, sliced
· 1 head fresh broccoli, cut into florets
· 4 zucchinis, sliced
· salt to taste
· 1 tablespoon olive oil
· 1 (1 ounce) package dry onion soup mix
-Preheat oven to 400 degrees F (205 degrees C).
Lightly grease a large baking dish.
-Combine vegetables in prepared baking dish, and lightly salt.
-Brush with olive oil until well coated.
-Sprinkle with dry soup mix.
-Bake for 30 to 45 minutes, or until vegetables are tender.
Basil Fried Rice
Ingredients
· 2 tbsp oil
· 1 clove garlic, finely chopped
· 1-3 small fresh red or green chilis, finely chopped
· 1 cup fresh mushrooms, halved
· 1 small onion, chopped
· 2 cups cold cooked rice
· 1 small green bell pepper, diced
· 1 small bundle long beans, green beans, or haricots verts,
cut into short lengths
· 1/2 tsp. sugar
· 3 tbsp soy sauce
· 15 bazil leaves
-In a wok or skillet, heat oil until hot but not
smoking.
-Add garlic and chilis and fry until garlic is light brown. add
mushrooms and onions and stir quickly. add cooked rice; stir thoroughly.
add long beans, peppers, sugar, and soy sauce and stir thoroughly.
-At the very end, stir in basil leaves and immediately turn into
a serving bowl.
Broiled Asparagus
Ingredients
· 1-2 bunches of asparagus
· olive oil
· 2-3 garlic cloves, thinly sliced
· salt, to taste
-Wash asparagus, trim if necessary, place in casserole
dish and drizzle with olive oil.
-Using your hands, coat asparagus evenly with oil.
-Place garlic slices randomly between asparagus pieces (the more
garlic, the better! - minced garlic works fine also).
-Sprinkle lightly with salt and broil in oven for 10-15 minutes
or until slightly browned and crispy.
Buffalo Style Tofu
Ingredients
· 1 pound of extra firm tofu .
· 1 TBSP garlic powder
· 1/4 cup of Fleischmann's lower fat margarine (It's vegan)
· 1/2 cup of hot sauce, I prefer RED HOT
-Cut the tofu into strips about 1/4 of an inch
thick and sprinkle with garlic powder.
-Spray a thin film of cooking spray on a frying pan.
-Fry the tofu on high heat, flipping occasionally. It's done when
the outside is slightly brown, or there are dark spots on it.
-Melt the margarine in the microwave, add the hot sauce and stir.
-When the tofu is done place it in the sauce.
-Make sure the tofu is covered.
Note: If you like it hotter or milder just change the ration
of hot sauce to margarine, or experiment with barbeque sauce, etc.
Chicken Fried Tofu
Ingredients
· 1 block of tofu
· 3 Tablespoons nutritional yeast
· 2 oz. liquid aminos
· pepper to taste
· salt substitute to taste
· oil
-Turn on oven to 375 degrees.
-Lightly oil a baking pan with a paper towel. Strain water from
tofu and slice into thin rectangles. Place on baking pan.
-Squirt a bit of liquid aminos on the tofu. Sprinkle with nutritional
yeast and spices, and place in the oven for 15 minutes.
-Turn tofu slices over and sprinkle remaining nutritional yeast,
and seasonings on top.
-Let cook for another 10 minutes until golden brown on both sides.
Note: Tastes like fried chicken. Serve with your favourite
grain and veggies.
Creole Surprise
Ingredients
· 1 15oz. can black beans, drained
· 1 15oz. can tomatoes, drained
· 1 cup frozen corn
· 1 1/2 cups canned or fresh pineapple chunks (more or less)
· 1/2 teaspoon ginger
· 1 - 2 teaspoons (to your taste) curry powder
-Save some of the drained tomato or pineapple
juice in case it gets too thick during heating.
-Heat it all up in a saucepan and serve over rice or pasta.
Note: You can also add chopped peppers, waterchestnuts, whatever.
Curried Chick peas
Ingredients
· 4 cups cooked chick peas (drained after soaking and boiling
in salted water)
· 2 medium potatoes peeled and cut into 1/2 inch slices
Spice mixture
· 4 tablespoons all purpose curry powder/ground massala
· 1 tsp toasted and ground cumin seeds
· 4 cloves garlic finely chopped
· 1 medium onion finely chopped
· 3 red pimento peppers finely chopped
· salt and white pepper to taste
· 4 tablespoons all purpose curry powder/ground massala
· 1 tsp toasted and ground cumin seeds
· 4 cloves garlic finely chopped
· 1 medium onion finely chopped
· 3 red pimento peppers finely chopped
· salt and white pepper to taste
-Heat two tablespoons vegetable oil in a heavy
iron pot. Mix curry powder with 1/2 cup water.
-Add garlic, onion and pepper to hot oil and stir quickly, add the
curry paste/blend and stir. Let the curry fry, stirring to prevent
sticking until it leaves the bottom of the pan.
-Add the potatoes, and stir.
-Add 1/2 tsp salt, and stir again.
-Add the chick peas.
- Add 2 cups water and bring to the boil.
-Reduce heat to medium. Cook for 25 minutes or until the potatoes
are breaking easily.
-Add the cumin and more salt if required.
Note: The mixture should have a thick soupy consistency.
It should not be dry. Serve with Roti, pita bread, steamed basmati
rice or Marocan rice.
Oregano and Olive Fried Tofu
Ingredients
· 1 lb firm tofu
· 1 cup pitted [green] olives [optional]
· 3 large cloves garlic [or to taste]
· 1 cup plain tomato [NOT spaghetti] sauce
· 1 Tbs nutritional yeast
· oregano [see below]
· olive or canola oil for frying
-Cube the tofu and begin frying it over a medium
burner in a large [non-stick] pan.
-While the tofu is cooking, you can mince the garlic and pit the
olives if they have pits.
-Fry each side of the cubes of tofu until they are golden brown
but you may not have the patience.
-Add oregano throughout the whole cooking process, and don't be
stingy, lots of oregano is what makes the recipe.
-Continue rotating the cubes of tofu as to cook them evenly.
-When they are fairly close to done, add the garlic and olives.
-Before the garlic starts to burn, add the tomato sauce and stir.
-If you want it to be thick don't add too much sauce - a cup should
be about right though. You may want to add the yeast gradually as
not to over do it.
-Make sure everything is mixed well and hot and your done.
Note: Excellent served as a burrito filling with fresh lettuce,
on bread or by itself.
Pumpkin Curry
Ingredients
· 1/2 chopped peeled small pumpkin
· 1 can coconut milk
· 1 onion, chopped
· loads of chopped/crushed garlic
· 1/2 tsp. cumin
· 1/2 tsp. ground coriander (seeds of the cilantro plant)
· garam masala
· chilli powder or chopped/minced fresh chilli
· rice and tumeric
-Saute garlic and onion in cumin, coriander, garam
masala and chilli.
-Add coconut cream and chopped pumpkin.
-Simultaneously cook the rice adding some tumeric to it for colour.
-Bring coconut milk/pumpkin mixture to the boil and let simmer until
pumkin is soft and cooked.
Note: Sweet potato may be substituted for pumpkin as it is
hard to get in some places. Serve with rice and salad.
Roasted Onions (India)
Ingredients
· 1 large Spanish onion
· 1 tb vegetable oil
· 2 tb chopped coriander leaves
-Peel onion, cut in half & slice into 1/4"
thick slices. Separate the slices into shreds.
-Heat a large skillet till hot, then add the oil.
-When smoking hot,add the onions, do not stir but let them sizzle
for 30 seconds.
-Now stir, keep roasting, tossing & turning for about 2 minutes.
They should be crisp.
-Toss with coriander & serve.
Stewed Pumpkin
Ingredients
· 1 lb pumpkin, seeded, peeled and cut into 1" square
pieces
· 2 tablespoons of cooking oil
· 1 clove garlic, minced
· 2 scallions, minced
· salt and pepper to taste
-Place the pumpkin, butter, garlic and scallions
in a saucepan.
-Cook over medium heat, stir, until the butter melts.
-Cover, reduce the heat and cook until the pumpkin is fork tender.
-Stir the mixture occasionally so that it does not stick.
-Add salt and pepper and cook for 3 more minutes.
-Serve warm.
Tasty-Sweet Barley Entree
Ingredients
· 8 oz. pearl barley (about 5 cups cooked)
· 1 sliced onion (pref. walla-walla sweet)
· 3-4 sliced carrots
· 1 jicama, cubed
· 1 apple, cored and cubed
· 1 clove garlic, or 1 tsp. dried garlic
· 1-2 tsp. boquet garni
· dash garlic powder
· dash vegan worcestershire (optional)
· dash salt
· dash tarragon (opt.)
-Cook barley in boiling water until done (about
30-45 minutes).
-Meanwhile, in large skillet, sautee onion and carrot in olive oil
or veg. broth on medium-high heat about 7 minutes, or until it begins
to soften.
-Add cubed jicama, all other except apple and salt.
-Sautee about 20-25 minutes, or until vegetables are nearly done
al dente (still fairly firm, but not crunchy).
-Add apple, stir and cover.
-You may wish to add liquid at this point to avoid scorching, or
stir frequently.
-Do not cook for more than 5 minutes. If barley is not yet done,
remove from heat and cover.
-Drain and rinse barley, add to mixture, stir and salt to taste.
Tofu Meat Balls
Ingredients
· 1 package medium firm or firm tofu
· 1 zuccini grated
· 1 carrot grated
· 1 inch piece of ginger crushed
· 1 teaspoon corriander powder
· 1/2 teaspoon cumin powder
· 3/4 teaspoon garam masala
· Cayenne pepper powder to taste salt to taste
· 1 bunch chopped cilantro stems, save leaves for garnish
· 4-6 tablespoons whole wheat flour or chick pea flour(besan)works
better.
· Sauce
· 1 can crushed tomatoes or tomato sauce
· 1 pinch hing
· 1/2 teaspoon ciumin seeds
· 2 bay leaves
· fresh ginger crushed
· red Chilli pepper powder
· 1/2 teaspoon garam masala
· 1/2 spoon turmuric powder
· 1 tablespoon of oil
Tofu Meat Balls
-Crumble tofu coursly with hand and drain in a sieve.
-Add the reamining ingredients.
-Mix thoroughly and make oval balls 1 cm thickness, and fry in oil
over medium heat till golden brown.
Sauce
-Heat oil, and add cumin seeds.
-Brown slightly, and add rest of the ingredients except tomatoes.
-Fry for few seconds, and then add tomatoes.
-Cook on high for 5-10 minutes. Add 2 cups of water and salt to
taste.
-Simmer for 15 minutes, and turn off the heat.
-Add the fried balls and leave for 30 minutes. Reaheat and garnish
with fresh corriander leaves. Serve with hot naan, rice or chapatis.
Note: if no gravy is there, add boiled water as needed to get
desired thickness.
Serves: 6
Preparation time: 30-45 minutes
Yummy Asparagus
Ingredients
· asparagus (white or green)
· non-dairy butter
· parmesan cheese substitute
· tiny pinch of anis (pastis e.g.)
-Let the asparagus boil 5 mins.
-Melt the butter, a handful will do and arrange the crisp asparagus
in a nice way on your plate, pour the butter on top and spray the
cheese gently over the dish.
-If you like, excitement could be added by a few drops of pastis
on the asparagus just before serving.
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