If you have favorite recipes you’d like to submit – or even better, pics of yourself cooking them! – send them along to firstname.lastname@example.org and we’ll be featuring different recipes every week.
MONDAY, MAY 14TH: RECIPES FROM THE HANDS-ON VEGETARIAN COOKING NIGHT
Spring Mushroom and Barley Soup
adapted from Love Soup by Anna Thomas
Soup to serve ~6
2/3 c pearl barley
8 c vegetable broth
2 Tbs olive oil
1 1/2 c chopped leeks (I used combo of onions and leeks)
12 oz white button mushrooms
1 clove garlic
8 oz asparagus
1 large fennel bulb
2 Tbs chopped fresh dill
2 Tbs lemon juice
sea salt and fresh ground pepper
Rinse barley and combine with 4 cups of stock in a medium pot. Simmer covered at very low heat for about an hour (until tender).
Add 1 Tbs olive oil to a pan and saute leek/onion until soft, about 10 minutes. Combine leek/onions with cooked barley.
Slice mushrooms thinly. Add remaining Tbs of oil to the pan and stir garlic over medium heat for 1-2 minutes. Add mushrooms. Salt them lightly and saute for about 15 minutes, until brown.
Trim asparagus and slice stalks thinly at an angle. Slice fennel.
Add mushrooms, asparagus, fennel, and dill to the barley and leeks along with 4 more cups of broth.
Simmer soup covered for about 15 minutes, until vegetables are tender.
Stir in lemon juice and add salt and pepper to taste.
• 14 cups water
• 2 cups heavy cream
• 2 cups veggie stock
• 1 ½ sticks butter
• 3 teaspoon salt
• 3 ¾ cups quick-cooking polenta (precooked maize meal)
• ¾ cup pecorino Romano
Bring 14 cups water, 2 cups of heavy cream, 2 cups of veggie stock, 1 ½ sticks butter, and
3 teaspoon salt to boil in heavy large saucepan. Gradually whisk in polenta. Reduce heat to
medium-low. Stir constantly until polenta thickens, about 5 minutes. Add ½ cup pecorino
Romano and stir, keep warm. Use remaining cheese to sprinkle on top at very end.
*Quick-cooking polenta (precooked maize meal) is available at some supermarkets and at Italian
3 lbs. mushrooms baby bellas (crimini) or shiitakes
8 shallots (finely chopped)
3 tsp sage
2 tsp thyme
6 garlic cloves (minced)
4 Tbsp butter
2 Tbsp olive oil
1/2 c. red wine
Salt and Pepper to taste
Melt butter in a large nonstick skillet over medium heat. Add shallots to pan; cook 2 minutes
over low-med/low heat or until translucent, stirring occasionally. Add mushrooms; cook 7
minutes or until moisture evaporates, stirring occasionally. Stir in thyme, red wine, sage, 1/8
teaspoon salt, and 1/8 teaspoon pepper; cook 1 minute.
4 lbs. broccoli rabe
6 Tbsp. Olive Oil
4 cloves of garlic (fried)
3/4 tsp red pepper flake
Blanch broccoli rabe in 2 batches in a large pot of boiling salted water (2 tablespoons salt for 6
quarts water) until stems are crisp-tender, 2 to 3 minutes, then drain well and pat dry.
Heat oil in a 12-inch heavy skillet over medium-high heat until it shimmers, add sliced garlic til
browned and remove, add red-pepper flakes , then sauté broccoli rabe about 2 minutes, add in
fried garlic, season with salt and pepper. Serve warm or at room temperature.
4 bunches of red curly kale (any curly will do but the red looks nice; looking for 15 big leaves)
2 5″ piece of ginger
5 med carrots
5 small radishes
3 small red onions
5 pieces Jerusalem artichoke (got some last week from upstate; markets and Whole Foods carry)
4 med bell peppers
1 1/2 cup sunflower seeds
*small bottle flaxseed oil
*small bottle apple cider vinegar
The marinated kale salad was inspired by the Sandor Ellix Katz book The Revolution Will Not be Microwaved, pp. 186 that reads:
“…Start with any variety of kale (or collards) and shred the leaves as finely as possible, across the stem. Dress the greens with flavorful liquids: olive oil, vinegar, tamari, citrus juice, pickle brine, wine, honey, hot sauce, or chili paste. Add other ingredients as desired: grated or julienned carrots, radishes, or Jerusalem artichokes; chopped tomatoes, peppers, or pickles; raisins; walnuts or other nuts; and other herbs and seasonings. (Orchid likes black pepper, chili powder, and nutritional yeast). ‘This salad is very malleable,’ says Orchid. ‘Experiment with different oils and seasonings and bring lovely, delicious kale into your daily diet.’
Mix the vegetables and dressing together with clean hands, and then start squeezing! Grab a fistful of vegetables in each hand and squeeze hard. Squish the vegetables in your hands to crush them and express their juices. This is something kids can help with. Keep mixing the vegetables into the marinade and squishing and squeezing for a few minutes, until the greens appear wilted and saturated with marinade. Taste and adjust seasoning, if necessary. Massaged kale is tender and delicious when fresh, but it can also be stored for days in the refrigerator; as the kale marinates, the flavors will meld.”
Soba Noodles with Aubergine and Mango
1/2 cup / 120 ml rice vinegar (1 cup)
scant 1/3 cup / 1.5 oz / 40 g brown sugar (2/3 cup)
1/2 teaspoon fine grain sea salt (1 teaspoon)
2 garlic cloves, peeled and crushed (4 garlic cloves)
1/4 teaspoon red pepper flakes or 1/2 fresh red chile, minced (1/2 teaspoon)
1 teaspoon toasted sesame oil (2 teaspoons)
grated zest and juice of one lime (4 limes)
1/3 cup / 80 ml olive oil (2/3 cup)
1 medium eggplant 3/4 lb/12 oz, cut into 1/2-inch / 1cm chunks (2 medium eggplants)
8 ounces / 225g dried soba noodles (16 ounces soba/buckwheat noodles)
1 large ripe mango, cut into small chunks (2 mangoes)
1 cup roasted unsalted peanuts (2 cups)
1 cup radishes (of different colors preferably), very thinly sliced (2 cups, about 12 radishes)
a handful of basil leaves, slivered (lots of this)
a handful of fresh cilantro / coriander, chopped (lots of this)
While you are prepping the rest of the ingredients bring a large pot of water to a boil.
In the meantime, make the dressing by combining the vinegar, sugar, and salt in a small saucepan over medium heat. Cook, stirring, for up to 1 minute, or until the sugar dissolves. Remove from heat and add the garlic, red pepper flakes or chile, and sesame oil. Allow to cool, then add the lime zest and juice.
Heat the olive oil in a large skillet and shallow fry the eggplant in three batches, until deeply golden. Transfer to a large plate lined with paper towels and sprinkle with a generous pinch of salt.
Cook the soba noodles in a large pot of boiling salted water, per package instructions, or until just tender. Drain and rinse under cold running water. Shake off as much of the excess water as possible, then leave to dry in the colander or on a tea towel. If you’re not using the noodles soon, toss with a tiny splash of olive oil to prevent the noodles from sticking to each other.
In a large mixing bowl toss the noodles the dressing, mango, eggplant, radishes, and most of the herbs. You can now set this aside for an hour or two before serving topped with the remaining herbs. Garnish with peanuts.
Prep time: 15 min - Cook time: 30 min
Slightly adapted from Yotam Ottolenghi’s Soba Noodles with Aubergine and Mango from Plenty.
Buckwheat: Yay fiber!
- Buckwheat’s beneficial effects are due in part to its rich supply of flavonoids, particularly rutin. Flavonoids are phytonutrients that protect against disease by extending the action of vitamin C and acting as antioxidants. Buckwheat’s lipid-lowering activity is largely due to rutin and other flavonoid compounds.
- Buckwheat also contains almost 86 milligrams of magnesium in a one-cup serving. Magnesium relaxes blood vessels, improving blood flow and nutrient delivery while lowering blood pressure
- In many studies, eating whole grains, such as buckwheat, has been linked to protection against atherosclerosis, ischemic stroke, diabetes, insulin resistance, obesity, and premature death. A new study and accompanying editorial, published in the American Journal of Clinical Nutrition explains the likely reasons behind these findings and recommends at least 3 servings of whole grains should be eaten daily.
Eggplant: Brain food!
- Eggplants belong to the nightshade family of vegetables, which also includes tomatoes, sweet peppers and potatoes. In addition to this variety, eggplant is also available in a cornucopia of other colors including lavender, jade green, orange, and yellow-white, as well as in sizes and shapes that range from that of a small tomato to a large zucchini.
- The good news concerning eggplant is that the predominant phenolic compound found in all varieties tested is chlorogenic acid, which is one of the most potent free radical scavengers found in plant tissues. Benefits attributed to chlorogenic acid include antimutagenic (anti-cancer), antimicrobial, anti-LDL (bad cholesterol) and antiviral activities.
- Research on eggplant has focused on an anthocyanin phytonutrient found in eggplant skin called nasunin. Nasunin is a potent antioxidant and free radical scavenger that has been shown to protect cell membranes from damage. In animal studies, nasunin has been found to protect the lipids (fats) in brain cell membranes.
Mango fruit: a super food!
- Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals, and poly-phenolic flavonoid antioxidant compounds.
- Mango fruit is an excellent source of Vitamin-A and flavonoids like beta-carotene, alpha-carotene,and beta-cryptoxanthin. Together these compounds are known to have antioxidant properties and are essential for vision. Consumption of natural fruits rich in carotenes is known to protect body from lung and oral cavity cancers.
- Fresh mango is a very rich source of potassium. Potassium is an important component of cell and
body fluids that helps controlling heart rate and blood pressure.
All information from World’s Healthiest Foods (www.whfoods.org).
Red lentils are seasoned tangy and savory with sumac, paprika and a few squeezes of citrus. This well-seasoned soup can stand up to hearty bread, so pair it with a loaf of whole-wheat. This recipe comes to us from Renu Chhabra of Simply Sustenance.
- 3 tablespoons canola oil
1 medium onion, chopped fine
3 cloves garlic, minced
4 tablespoons canned crushed tomatoes
1 teaspoon sumac
1 teaspoon paprika
red chili flakes, to taste
½ teaspoon turmeric
1 teaspoon dried mint
1 tablespoon tahini
salt, to taste
1 1/2 cups red lentils, rinsed and picked over
juice of 1 lime or lemon
fresh mint or parsley, for garnish
Place the oil in a medium pot over medium-high heat and add the onions. Cook the onions for 4-6 minutes, or until golden. Season with the garlic, crushed tomatoes, sumac, paprika, chili flakes, turmeric, mint, tahini and salt. Cook for 1-2 minutes more, or until the spices begin to smell fragrant.
Add the lentils and 4 cups water to the pot. Bring it to boil, turn heat down to medium-low and simmer for 20-25 minutes, or until the lentils are soft. Season with the lime or lemon juice to taste.
Sprinkle each bowl of soup with a pinch extra paprika or sumac. Garnish with parsley or mint and enjoy.
MONDAY, MARCH 12TH
The following recipe is from Heidi Swanson who authors the blog 101cookbooks.com – one of my favorites and a sure place to find something delicious that will not disappoint.
*Vegans – you can easily make this vegan by using coconut or olive oil in place of the butter called for.
1 cup / 7 oz / 200g yellow split peas
1 cup 7 oz / 200g red split lentils (masoor dal)
7 cups / 1.6 liters water
1 medium carrot, cut into 1/2-inch dice
2 tablespoons fresh peeled and minced ginger
2 tablespoons curry powder
2 tablespoons butter or ghee
8 green onions (scallions), thinly sliced
1/3 cup / 1.5 oz / 45g golden raisins
1/3 / 80 ml cup tomato paste
1 14-ounce can coconut milk
2 teaspoons fine grain sea salt
one small handful cilantro, chopped
cooked brown rice or farro, for serving (optional)
Give the split peas and lentils a good rinse – until they no longer put off murky water. Place them in an extra-large soup pot, cover with the water, and bring to a boil. Reduce heat to a simmer and add the carrot and 1/4 of the ginger. Cover and simmer for about 30 minutes, or until the split peas are soft.
In the meantime, in a small dry skillet or saucepan over low heat, toast the curry powder until it is quite fragrant. Be careful though, you don’t want to burn the curry powder, just toast it. Set aside. Place the butter in a pan over medium heat, add half of the green onions, the remaining ginger, and raisins. Saute for two minutes stirring constantly, then add the tomato paste and saute for another minute or two more.
Add the toasted curry powder to the tomato paste mixture, mix well, and then add this to the simmering soup along with the coconut milk and salt. Simmer, uncovered, for 20 minutes or so. The texture should thicken up, but you can play around with the consistency if you like by adding more water, a bit at a time, if you like. Or simmer longer for a thicker consistency. The thicker this soup got, the more I liked it.
I’ve been enjoying big ladles of this soup over ~1/2 cup of warm farro (leftover from this Farro & Bean Stew) – brown rice was good as well. Sprinkle each bowl generously with cilantro and the remaining green onions.
Prep time: 10 min - Cook time: 35 min
MONDAY, MARCH 5TH
Below are the recipes from the Veg Food demo, led by Ryan Brown,
Co-Chair of the Wagner Food Policy Alliance at the Meatless Mondays Launch on 3/5 at NYU Wagner.
Faux Get About Meat Meal
Beet Tartare- Mark Bittman “The Food Matters Cookbook”
Makes: 4 to 8 servings
Time: 30 minutes
I first learned about beet tartare—just love the name—from Jean-Georges Vongerichten, who uses roasted beets. I’ve eliminated that step and use raw beets. You can serve the dish as you would traditionally serve beef tartare: with chopped hard-boiled egg, onions, cornichons, a dash of Worcestershire sauce, or even a crumbling of strong blue cheese, like Stilton or Roquefort. You can have a bit of fun with color here: make one batch with golden beets and another with red—serve them side by side for a spectacular presentation.
2 pounds red or yellow beets (about 4 large), peeled
1⁄4 cup chopped red onion
1 tablespoon olive oil, or more as needed
1 to 2 tablespoons grated horseradish, or to taste
1 tablespoon lemon juice, or more as needed
1 tablespoon chopped capers
1 tablespoon chopped fresh dill, tarragon, or chives
Salt and black pepper
8 slices whole grain bread, 2 small heads endive, or crackers, for serving
1. Cut the beets into quarters and put them in a food processor; pulse the beets until they’re ground up into small pieces—about the size of grains of rice—careful not to overprocess. If you don’t have a food processor, grate the beets instead. If the beets release a lot of liquid, squeeze them gently with your hands or drain them on paper towels to remove some of the moisture.
2. Combine the onion, oil, horseradish, lemon juice, capers, and herbs together in a bowl large enough to hold the beets. Fold in the beets and sprinkle with salt and pepper; taste and add more lemon juice, oil, or seasoning if needed. If you like, chill quickly in the freezer or refrigerate for up to a day.
3. Toast the bread and cut each slice diagonally into 4 toast points. (Or separate and trim the endive into leaves.) Serve the tartare cold or at room temperature with the toast points, spooned into endive leaves, or in a bowl next to crackers.
Miso-Honey Glazed Cauliflower Steak w/ Cauliflower Puree (based on Epicurious.com)
1 1 1/2-pound head of cauliflower
2 Tbsp. Honey
1 Tbsp. Miso (Red is preferred)
1 1/2 cups water
1 cup whole milk
2 tablespoons vegetable oil plus additional for brushing
Preheat oven to 250°F. Using sharp heavy knife and starting at top center of cauliflower head, cut two 1-inch-thick slices of cauliflower, cutting through stem end. Set cauliflower steaks aside.
Cut enough florets from remaining cauliflower head to measure 3 cups. Combine florets, 1 1/2 cups water, and milk in medium saucepan, and sprinkle with salt and pepper. Bring to boil and cook until cauliflower florets are very tender, about 10 minutes. Strain, reserving 1 cup cooking liquid. Spread florets on large rimmed baking sheet, and bake 10 minutes until slightly dry. Transfer florets to blender. Add reserved 1 cup cooking liquid and puree until smooth. Return puree to same saucepan and increase oven temperature to 350°F.
In small bowl combine miso and honey, may need to add a few drops of water to loosen, but should be near paste-like consistency. Spread miso honey mix on steaks and let marinade for at least 30 minutes (optional).
Heat 2 tablespoons vegetable oil in heavy large ovenproof skillet over medium-high heat. If you did not marinate, spread miso and honey mix on steaks. Add cauliflower steaks to skillet and cook until golden brown, about 2 minutes per side. Transfer skillet to oven (or transfer steaks to foil lined baking sheet) and bake cauliflower steaks until tender, about 10 minutes. Baste with any remaining miso and honey mix halfway through baking and when they are done. (optional)
Rewarm cauliflower puree over medium heat. Divide puree between 2 plates; top each with cauliflower steak.