April 24, 2010July 21, 2010 by betsy

Vegan Red, White and Green Orzo (Quick and Easy!)

Yield: 4 servings

My fellow teacher friend, Betsy Morris, is married to a farmer in the Pungo area of Virginia Beach. At various times throughout the year, she will generously bring a basket full of fresh produce to school to share with our faculty and staff. This week, she gifted us with beautiful thin asparagus, my favorite kind. I whipped up this quick and tasty dinner when I returned home from seeing our school’s wonderful production of “Guys and Dolls.” I was ravenous, but it was late, so this light dinner did the trick. Basil would be delicious in this dish, but it’s not quite fresh basil season in our area.

3 cups generously salted water
1 cup orzo
1 tablespoon olive oil
1 bunch asparagus, trimmed, and cut into1-inch pieces
1 cup grape tomato halves
1/4 cup nutritional yeast
coarse sea or kosher salt to taste
freshly ground black pepper to taste
1/2 cup coarsely chopped smoked almonds

In a medium-large pot, bring water to a boil. Stir in orzo, cover loosely, and reduce to a simmer. Cook for approximately 8 minutes or until tender. Drain. Meanwhile, in a large cast iron skillet over medium-high, heat olive oil to shimmering. Add asparagus and saute until lightly browned on some surfaces. Add tomatoes and just heat through. Add drained pasta, nutritional yeast and salt and pepper to taste. Stir well and heat through. Remove from heat and transfer to a serving bowl or individual serving bowls. Top with smoked almonds. (You might want to pass the smoked almonds separately for each person to sprinkle onto his or her serving which, in case there are leftovers, will prevent the almonds from becoming soft.)

February 23, 2010July 21, 2010 by betsy

Vegan "BLT" (Vegan Bacon, Linguine and Grape Tomatoes)

Yield: (2 servings; but I didn’t have lunch, so I ate the whole recipe!)

You may have noticed that I’ve been posting a fair number of recipes calling for grape tomatoes lately. The reasons are simple: they, along with Romas, look better in the winter; my grocery store sells them in large containers; and my husband doesn’t care for them. So, in order to use these beauties before they spoil, I’ve concocted several new ways to enjoy them. Here’s the latest:

Coarse sea or kosher salt to taste
4 ounces whole wheat linguine
1 tablespoon olive oil
1-4 ounce package tempeh bacon, cut into 1 1/2-inch pieces
2 tablespoons plain soy creamer
1 tablespoon maple syrup
3 tablespoons nutritional yeast
Freshly ground black pepper
1 1/2 cups grape tomatoes, halved lengthwise
1 tablespoon dried or 3 tablespoons fresh minced parsley

In a medium put, bring a generous quantity of salted water to a boil. Add linguine, reduce heat to a simmer, stir, cover and cook for a few minutes or until al dente. Meanwhile in a cast iron skillet over medium-high, heat olive oil to shimmering. Add bacon and saute on both sides for a minute or two or until a light brown crust develops. Add two scant ladles of pasta water to the skillet, followed by soy creamer, maple syrup, nutritional yeast, and pepper. Stir gently to combine well. Stir in tomatoes and heat through, stirring occasionally. Drain pasta. Gently toss with sauce in skillet. Stir in parsley and serve in bowls with a fork and spoon.

February 3, 2010July 21, 2010 by betsy

Vegan Mediterranean Couscous

Yield: 4 servings

The weather in our area has been better for staying indoors than anything else. So, I created this habit-forming dish bursting with vitamins, color and flavor from all ingredients I had on hand requiring no snowy trip to the grocery store. However, the reason I had the grape tomatoes “on hand” was because I had carried them by hand and on foot from the grocery store a day or so earlier. Though other people were driving, it didn’t seem like a good idea to me. Walking to the bank and grocery store was treacherous enough, although, actually, kind of fun.

1 1/2 cups vegetable stock
1/2 cup coconut milk (I used lite)
2 cups couscous
4 tablespoons Muhammara (recipe follows)–optional, but adds lots of flavor and some nice color
1 tablespoon Mediterranean Pesto (I make mine from equal parts basil, mint and cilantro + olive oil, lemon juice and nut of choice)–optional but, again, adds flavor and a little color
1 tablespoon lemon juice
2 tablespoons nutritional yeast
2 green onions, thinly sliced
20 grape tomatoes, halved
4-5 black olives, pitted and coarsely chopped
1/2 cup chopped pistachios or cashews
coarse sea or kosher salt

Bring stock and coconut milk to a simmer. Pour over couscous, cover, and let sit for 5 minutes. Add remaining ingredients as you fluff couscous with a fork. Serve warm or at room temperature.

Vegan Muhammara (Middle Eastern Red Bell Pepper, Walnut and Cumin Spread)

Yield: 1 3/4

1-7 ounce jar roasted red peppers, drained

2/3 cup fine fresh or dried bread crumbs

1/3 cup walnuts, lightly toasted and chopped fine (toast at 350 degrees for 10 or so minutes)

2-4 garlic cloves, minced

1/2 teaspoon coarse sea or kosher salt

1 tablespoon fresh lemon juice, or to taste

2 teaspoons pomegranate molasses (wonderful stuff, but you can substitute a sweet dark syrup of your choice)

1 teaspoon ground cumin

1/2 teaspoon dried hot red pepper flakes

1/2 cup oil (the original recipe called for 3/4 cup which was too much; in fact, though thicker, the spread is actually delicious with very little or no oil)

Combine all ingredients except oil, if using, in the bowl of a food processor fitted with a metal blade. Process until smooth and, with motor running, drizzle in optional oil until the mixture comes together.

Muhammara Source: I cut this recipe out of a culinary magazine a few years back, but I regretfully neglected to note which one.

November 22, 2009February 10, 2011 by betsy

Vegan Caramlized Onion and Butternut Squash Fettuccine–A Nice Addition to the Thanksgiving Tradition

Yield: 4 servings

Though pasta may not be traditional Thanksgiving fare unless you are of Mediterranean decent, you’ll be happy to bunk tradition with the creamy golden goodness of this earthy dish. But you won’t want to save it only for holiday feasting. And if you don’t live in America and/or don’t celebrate Thanksgiving, enjoy this dish whenever butternut squash are at their prime.

I think pasta can be a bit heavy, so I use half the normal 2 ounce-per-person recommended serving which is just enough pasta to hold the dish together. Whole wheat pasta is highly recommended, as its inherent nuttiness contributes significantly to the distinctive flavor profile of this dish.

For this recipe and some 170+ more,
I invite you to purchase my first cookbook:

The Blooming Platter:
A Harvest of Seasonal Vegan Recipes

Vegan Heritage Press
Spring 2011

November 8, 2009February 10, 2011 by betsy

Vegan Pumpkin Stuffed Shells with Vegan Sage Butter

Yield: 16 shells or 6-8 servings
(Note: I only made a half recipe for the photo)

I always find pumpkin ravioli with sage butter and similar dishes on restaurant menus utterly seductive but, alas, they are never vegan. Wanting to make a streamlined version at home for weeknight meals, I decided on stuffed shells.

The filling of Silken tofu and pumpkin puree with sauteed onion and garlic bakes into a luscious custard in pasta shell “cups.” A few additional ingredients give the savory-sweet custard a flavor reminiscent of a pumpkin-ricotta mixture. Nestling the shells into my Veggie Marinara Sauce, tangy but tempered by a hint of maple syrup, creates the perfect balance of flavors. Optional sauteed mushrooms deepen the earthy flavor. And a luxurious drizzle of sage butter over the top–with all its salty, nutty, herb-y goodness–is exactly the right counterpoint to the other flavors.

After a half hour, this dish emerges beautiful, fragrant and hearty from the oven, its flavors and textures melded into a nutritional and satisfying main course in need only of a green vegetable to complete the meal.

For this recipe and some 170+ more,
I invite you to purchase my first cookbook:

The Blooming Platter:
A Harvest of Seasonal Vegan Recipes

Vegan Heritage Press
Spring 2011

September 24, 2009July 21, 2010 by betsy

Vegan Stuffed Shells (plus Vegan Alfredo, Vegan Spinach Pesto and Veggie Marinara)

School + homework + extracurriculars = potentially harried evening meals. With school back in session, my goal this month for my “Veggie Table” column in The Virginian-Pilot was to provide busy families with a trio of meat-and dairy-free make-ahead sauces that can be combined in myriad ways for tasty and health-conscious mid-week meals, including stuffed shells. If the unsolicited praise from my carnivorous and skeptical husband and bachelor friend David are any indication, couples and singles will love these recipes too.

Since the flavors of the Mediterranean are universally popular, I decided to create three colorful Italian sauces: an Alfredo, a Spinach Pesto and a Marinara. Did I say meat- AND dairy-free? You bet I did. I trimmed loads of fat, calories and cholesterol from the silky Alfredo sauce by working a little alchemy with tofu and soy milk (you won’t believe it until you try it!). Cashews help impart a rich buttery taste.

And while basil is a reasonably healthy food, I use mostly spinach in my pesto for an even greater nutritional wallop without losing the sauce’s characteristic bold green color, texture and flavor. Similarly, as pasta sauces go, marinara is light, healthy and naturally vegan. But I turned up the vitamin volume in such a sneaky way that even veggie-phobic diners will be none the wiser. A puree of carrots and red bell pepper, along with onion and garlic, form the base of this vibrant sauce. The warm colors of the vegetables blend right into the fire roasted tomatoes without altering the taste, unless to make it even more mouth-watering.

Earn top marks regardless of how you complete this assignment: toss them alone or in combination with the pasta of your choice; follow my easy recipes for scrumptious stuffed shells three ways; or follow your own mix-and-match instincts.

Vegan Alfredo Sauce
Yield: approximately 2 ½ cups

1-12.3 ounce box Silken firm tofu (make sure it is the Silken variety)
1 cup unsweetened soy milk (not plain, as it is too sweet)
Juice of one lemon
3 cloves garlic
½ cup lightly salted cashew halves and pieces (don’t omit—they impart a rich buttery taste)
1 teaspoon garlic salt
1 teaspoon onion powder
Generous pinch ground coriander
Generous pinch nutmeg
Generous pinch white pepper (or black pepper if you don’t mind specks)
1 tablespoon olive oil
Salt to taste

Place all ingredients in the bowl of a food processor fitted with a metal blade. Process until smooth, scraping down sides of bowl as needed. Heat and use immediately, or store for a few days in an airtight container in the refrigerator. Use as you would any Alfredo Sauce or see my recipes for Vegan Stuffed Shells. If desired, sprinkle some chopped smoked almonds over dishes made with this sauce for the traditional “bacon-y” flavor.

Vegan Spinach Pesto
Yield: approximately 1 ½ cups

10 ounces fresh baby spinach, rinsed and dried
1 cup lightly packed fresh basil leaves, rinsed and dried
3-4 garlic cloves
1 cup lightly toasted walnuts halve or pieces (toast in a dry skillet over medium to medium-high heat for a few minutes, stirring frequently)
1 teaspoon nutritional yeast (optional, but I highly recommend—available at health food stores and some supermarkets)
Juice of one lemon
1/3 cup olive oil
Generous amount of salt to taste (necessary to bring out flavors)

Place about ¼-1/3 of the bag of spinach in the bowl of a food processor fitted with a metal blade. Process until finely chopped. Continue adding spinach through the shoot, quickly, with motor running until all has been incorporated, scraping down sides as necessary. Stop processor and add remaining ingredients, except oil. Then turn motor on and stream in oil through the shoot until a thick bright green paste forms. Avoid over-processing at each stage. Check for salt and adjust if necessary. Heat or otherwise use immediately, or store for a few days in an airtight container in the refrigerator. Use as you would any pesto or see my recipe for Vegan Alfredo-Spinach Pesto Stuffed Shells.

Veggie Marinara Sauce
Yield: approximately 4 cups

1 small-medium onion, peeled and cut into chunks
3-4 cloves garlic
1 cup raw baby carrots or peeled carrot pieces
½ large red bell pepper, stem, seeds and membrane removed
1 tablespoon olive oil
1-14.5 ounce can fire roasted crushed tomatoes
½ can water
2 tablespoons maple syrup
1 teaspoon dried basil
1 teaspoon dried oregano
Pinch garlic salt
Pinch onion powder

Place first four ingredients in the bowl of a food processor fitted with a metal blade. Process until a smooth pulpy paste forms, scraping down sides of bowl as needed. Meanwhile, heat the olive oil in a large skillet over medium-high heat until shimmering. Add the onion mixture and sauté, stirring frequently, for about 10 minutes or until the vegetables are no longer raw, and some of the moisture has evaporated. Lower heat if necessary to prevent sticking. Add remaining ingredients and continue to simmer for another 10-15 minutes or until flavors have melded and sauce is heated through. Use immediately, or store for a few days in an airtight container in the refrigerator. Use as you would any Marinara Sauce or see my recipe for Vegan Stuffed Shells. Combine this sauce with a little of my Vegan Alfredo Sauce for a creamy tomato sauce.

Vegan Stuffed Shells
Yield: approximately 4 servings

Approximately 16 jumbo dried pasta shells
1- 12 ounce package Smart Ground Veggie Protein Crumbles (or use your favorite vegan ground meat substitute)
Vegan Alfredo Sauce
Optional: Vegan Spinach Pesto
Veggie Marinara Sauce

Fill a large pot with water, salt generously—you want it to taste like ocean water—partially cover, and bring to a boil over medium-high heat. Add shells and boil gently for approximately 15 minutes. Drain, rinse with cold water, and drain again. Meanwhile, heat Crumbles in microwave or on top of stove, according to package directions. Mix the Crumbles with the Alfredo Sauce, the Marinara Sauce, or a combination of Alfredo Sauce and Spinach Pesto in a ratio of about 1 part sauce to 2 parts meat or until a creamy mixture that loosely holds its shape is formed. Oil the bottom of a baking dish, cover with a generous layer of Veggie Marinara Sauce, and nestle shells into the sauce. If desired, lightly and decoratively drizzle additional Veggie Marinara Sauce over the Vegan Alfredo or Alfredo-Spinach Pesto Stuffed Shells, or drizzle Vegan Alfredo Sauce over the Veggie Marinara Stuffed Shells. Cover and heat in a preheated 350 degree oven for 20 minutes or just until warm throughout. Or cover and heat in the microwave. Serve immediately.

September 19, 2009February 10, 2011 by betsy

Vegan Zucchini Alfredo Stuffed Shells with Veggie Marinara

Yield: 8 shells or 4 main dish servings (if served with a salad)

In celebration of finally being able to chew again following oral surgery, I offer you these tasty and fun little boats of goodness…enjoy!

My mom, a wonderful cook always on the lookout for her next favorite recipe, used to make a zucchini, Swiss cheese and torn bread filling that I adored. She would stuff it between the meat and skin of a chicken breast before baking. As a vegetarian, I loved the filling on its own. As a vegan, I combine the grated zucchini with caraway seeds and a little of my ultra-creamy vegan Alfredo sauce to capture something of the same taste and texture as the melted Swiss cheese. Since everything is better with a member of the onion family, I also add a little sauteed shallot and garlic. I think you’ll love these tender shells bursting with their nutritious green-flecked filling and nestled into my marinara sauce which is vibrant and vitamin-infused courtesy of pureed carrot and red bell pepper. But veggie phobic diners will never know.

For this recipe and some 170+ more,
I invite you to purchase my first cookbook:

The Blooming Platter:
A Harvest of Seasonal Vegan Recipes

Vegan Heritage Press
Spring 2011

April 27, 2009July 21, 2010 by betsy

Vegan Macaroni-and-Cheese

Yield: 4 Servings

The key to delicious macaroni and cheese is in the sauce. Vegan cheese sauces come in many permutations. Jo Stepaniak’s The Ultimate Uncheese Cookbook contains many scrumptious varieties, each with a slightly different flavor and texture profile. Some are essentially white sauces (made with soy milk and water plus flour or kuzu) to which the likes of nutritional yeast, miso, nuts and more are added to yield a rich cheesy flavor. Others get their body from pureed veggies or white beans. And I suppose, you could also melt grated vegan block cheese in a white sauce (that is, if you could get it to melt!). The one I’ve created, inspired by Stepaniak, combines veggies with firm silken tofu and other goodies for a luscious and robust sauce that is thick, creamy and golden. Plus it is packed with both protein and vitamins.

Pasta:
water
salt (enough to make the cooking water taste like the ocean)
8 ounces pasta (I used whole wheat rotini in the photograph)

Sauce:
1-2 teaspoons olive oil
1/4 of a large red bell pepper, cut into large cubes
6 ounces firm Silken tofu, drained
1 cup cooked carrots
2 generous tablespoons cashews
4 tablespoons nutritional yeast
1 tablespoon miso (dark or light)
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon sweet or smoky Paprika
1/4 teaspoon turmeric
1 teaspoon lemon juice
2-3 tablespoons unsweetened soy milk or pasta water
salt and pepper to taste

Optional Topping:
1 tablespoon vegan butter or olive oil
1/2 cup panko bread crumbs (or whatever crumbs you prefer)

Inclusions:
Whatever strikes your fancy, from sauteed mushrooms to cooked green peas to diced sun-dried tomatoes. (In the photo, I served the peas on the side and as a garnish.)

In a large pot over medium-high heat, bring water and salt to a boil. Stir in pasta, reduce heat if necessary to simmer the pasta, and cover with a lid slightly ajar. Cook until al dente. Drain and combine with sauce (plus any optional inclusions) and top with crumbs if desired.

To make sauce, heat olive oil in a skillet. Add pepper hunks and saute until slightly browned in some places. While the peppers cook, make optional topping. I prefer to toast the crumbs on top of the stove and sprinkle over the dish so as not to dry out the macaroni and cheese. Simply heat the oil over medium-high in a skillet, stir in the bread crumbs, and continue stirring frequently until crumbs are golden brown.

Meanwhile, finish the sauce by combining peppers with remaining sauce ingredients in the bowl of a food processor fitted with a metal blade and process until smooth and creamy.