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Vegetarian Journal
Excerpts
May/June 1997
Volume XVI, Number 3
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Conveniently Vegan
By Debra Wasserman
Check out the recipes!
The following recipes will appear in The Vegetarian Resource Group's soon-to-be
released cookbook entitled Conveniently Vegan. This new book, written by
Debra Wasserman, is meant for experienced vegan cooks, as well as anyone
interested in learning how to cook with all the new products found in supermarkets,
gourmet shops, and natural and ethnic food stores. The cookbook contains
over 150 recipes. You'll find recipes utilizing fresh vegetables, fruit,
and herbs, along with packaged vegan products including beans, grains,
pasta, seitan, soy products, and much more. Many of the recipes are quick
and easy, and all have a nutritional breakdown. Conveniently Vegan also
contains menus, a list of the manufacturers of each vegan product, a glossary,
and general information on how to use all these different foods.
Recipes
BANANA BISCUITS
(Makes 35)
These delicious biscuits make a perfect breakfast item. Leftovers can be
re-heated in a toaster oven.
3 small ripe bananas, peeled and mashed
1 cup lite soymilk or other milk alternative
2 Tablespoons oil
41/4 cups unbleached white flour
1 Tablespoon baking powder
Preheat oven to 425 degrees. Mix the mashed bananas, soymilk, and oil together
in a large bowl. Add the flour and baking powder and stir well.
Place dough on a floured surface and knead for 3 minutes. Using a rolling
pin, roll dough to a 1/2-inch thickness. Cut into 2-inch-wide circles using
a cutter or tin can. Place biscuits on a lightly oiled cookie sheet, bake
20 minutes or until browned. Serve warm.
Total calories per biscuit: 72
Fat: 1 gram
SPINACH/RICE SOUP
(Serves 8)
This soup is excellent with a thick slice of bread.
One 10-ounce box frozen chopped spinach
1 cup basmati rice
1 small onion, finely chopped
1 cup vegetable broth
8 cups water
1/2 teaspoon garlic powder
Pepper to taste
6 ounces plain or lemon soy yogurt (about 3/4 cup)
Place all the ingredients, except the soy yogurt, in a large pot and cook
over medium heat for 30 minutes. Add yogurt and cook another 5 minutes.
Serve warm.
Total calories per serving: 118
Fat: 1 gram
ONIONS WITH BARBECUE SAUCE
(Serves 4)
Serve this dish over your favorite veggie burger or as a side dish.
2 medium onions, sliced into rings
1/4 cup vegetable broth
1/2 cup vegan barbecue sauce
Saut onions in broth in a large pan over medium-high heat for 8 minutes.
Add barbecue sauce and heat 2 minutes longer. Serve warm.
Total calories per serving: 65
Fat: 1 gram
BULGUR, CORN, AND GREENS
(Serves 4)
A colorful blend of ingredients, ready in under 25 minutes!
1 cup bulgur
2 cups water
One 10-ounce box frozen corn kernels
1/2 pound greens (kale or collards), rinsed and torn into bite-size pieces
1/2
teaspoon cumin
2 Tablespoons lemon juice
Cook bulgur in water in a large covered pot for 10 minutes over medium
heat. Add remaining ingredients. Heat 10 minutes longer, stirring occasionally.
Serve warm.
Total calories per serving: 193
Fat: 1 gram
SPICY MANDARIN CHICKPEAS
(Serves 4)
Serve this tantalizing combination of ingredients over a bed of rice.
Two 19-ounce cans chickpeas, rinsed and drained
Two 10.5-ounce cans mandarin oranges, drained
1/4 cup strawberry jam
2 Tablespoons spicy brown mustard
1/2 teaspoon cayenne
Heat all the ingredients in a medium-size pot over medium heat for 10 minutes.
Serve warm.
Total calories per serving: 357
Fat: 6 grams
BAKED LIMA BEANS
(Serves 8)
This sweet side dish is absolutely delicious!
One 6-ounce package vegan "bacon"
2 teaspoons oil
One 24-ounce package frozen lima beans
1/2 small onion, finely chopped
One 8-ounce can tomato sauce
1/2 cup molasses
2 Tablespoons nutritional yeast
Fry vegan "bacon" in oil in a non-stick frying pan until crisp on both
sides (about 10 minutes). Chop into very small pieces.
Preheat oven to 350 degrees. Meanwhile, cook lima beans in boiling water
for 10 minutes and drain.
Mix all the ingredients together and pour into a medium-size oven-proof
baking dish. Cover and bake 30 minutes. Serve warm.
Total calories per serving: 185
Fat: 2 grams
CAJUN-SPICED TOFU BURGERS
(Makes 6)
These burgers are a bit spicy. If you prefer a milder flavor, simply reduce
by half the amount of Cajun seasoning used.
11/2 pounds firm silken tofu, drained
2 carrots, peeled and grated
2 stalks celery, finely chopped
One 8-ounce can water chestnuts, drained and finely chopped
11/2 cups fine bread crumbs or matzo meal
2 teaspoons Cajun seasoning
1 teaspoon salt (optional)
2 teaspoons oil
Place ingredients (except oil) in a food processor bowl and blend until
well mixed.
Heat oil over medium-high heat in a large non-stick frying pan. Form 6
large, flat burgers with mixture and brown burgers for 10 minutes on each
side. Serve warm with lettuce on a whole wheat bun. Cold leftovers are
also delicious.
Total calories per burger: 206
Fat: 5 grams
PASTA WITH BLACK BEAN SAUCE
(Serves 4)
Enjoy this delicious sauce.
1 pound pasta, cooked and drained
One 15-ounce can black beans, rinsed and drained
One 10.5-ounce can mandarin oranges, drained
2 large ripe tomatoes, finely chopped
1/2 teaspoon cinnamon
Heat beans, oranges, tomatoes, and cinnamon in a medium-size pot over medium
heat for 8 minutes, stirring occasionally. Serve over your favorite cooked
pasta.
Total calories per serving: 603
Fat: 3 grams
FRUIT PIZZA
(Serves 4)
Here's a beautiful looking dessert that both children and adults will enjoy.
1 large 12-inch-wide pita bread
1 cup unsweetened apple butter
1 kiwi fruit, peeled and sliced
6 large strawberries, sliced
1 apple or pear, peeled, cored, and thinly sliced
1/4 teaspoon cinnamon
Spread apple butter over pita bread. Arrange slices of fruit on top of
apple butter. Sprinkle with cinnamon. Serve as is or heat in 350-degree
oven for 15 minutes and serve warm.
Total calories per serving: 269
Fat: 1 gram
COUSCOUS PUDDING
(Serves 4)
Experiment with different types of dried fruit for variety.
11/2 cups water
5 ounces couscous (a little less than 1 cup)
1/2 cup dried fruit (raisins, chopped figs or dates, for example)
11/2 cups soymilk or other milk alternative
1/4 cup maple syrup
1/4 teaspoon cinnamon
2 Tablespoons cornstarch
Bring water to a boil in a small pot. Add couscous and dried fruit. Cover
pot, remove from heat, and allow to sit 5 minutes.
Meanwhile, in a separate medium-size pot, heat remaining ingredients over
medium-high heat until the pudding starts to thicken (about 3 minutes).
While heating, stir often with a whisk. Once pudding thickens, remove from
heat and add cooked couscous mixture. Mix well. Pour pudding into a serving
dish and chill for at least 1 hour before serving.
Total calories per serving: 319
Fat: 2 grams
Conveniently Vegan will be available this summer for $15. To request a
copy, send payment to VRG, PO Box 1463, Baltimore, MD 21203.
The Vegetarian Journal published here is not the
complete issue, but these are excerpts from the published magazine.
Anyone wanting to see everything should
subscribe to the magazine.
Converted to HTML by Jeanie Freeman
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� 1996-
The Vegetarian Resource Group
PO Box 1463, Baltimore, MD 21203
(410) 366-8343 Email: [email protected]
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Last Updated
September 20, 1997
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