Showing posts with label salad. Show all posts
Showing posts with label salad. Show all posts
Tuesday, August 21, 2018
QUINOA & BULGUR (OR, JUST QUINOA) SALAD WITH FRESH GREEN BEANS, CREMINI MUSHROOMS AND CHICKPEAS
This is the time of year when we often on tasty full-meal vegan salads for lunch or dinner. Since we live on an island and can't run to a supermarket or natural food store for everything that might be called for in a recipe, I often just have a look in the refrigerator, freezer and pantry to see what I have around that might make a nutritious, delicious and satisfying salad meal all by itself.
Yesterday, I made this salad for lunch (and there's some leftover for tomorrow!), with some cooked quinoa and bulgur and cremini mushrooms that I had in the refrigerator, plus some gorgeous fresh-picked green beans from our neighbor's garden, a cup of cooked chickpeas from my stash in the freezer, and one lone orange that was left from the last shopping. Mixed with a piquant, slightly Asian-style dressing, it all became a very tasty and filling low-fat, high-fiber meal, AND one that is low-glycemic, which is what I need to be concerned about because of a pre-diabetes diagnosis. (The diet is working-- my blood sugar levels have improved and I've lost 13 lbs.)
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| Cooked Quinoa |
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| Medium (#2) Bulgur Wheat |
Both quinoa (which is actually a seed, not a grain, but we use it like a grain) and bulgur wheat are low on the glycemic index. (Bulgur (the grain used for making tabouleh), because of the ancient way in which it is processed, contains "resistant starch", which is a good thing! You can read all about it here.) I usually mix quinoa with bulgur because my husband is not fond of quinoa on its own, and bulgur is very inexpensive, so this cuts the cost a bit. Fortunately, they cook in about the same amount of time, with the same amount of liquid. I often cook a large-ish pot of them together and freeze portions for future use.
BRYANNA'S QUINOA & BULGUR (OR, JUST QUINOA) SALAD WITH FRESH GREEN BEANS, CREMINI MUSHROOMS AND CHICKPEAS
Servings: 4
A citrus-y dressing, orange zest and little chunks of fresh orange make this full-meal salad refreshing as well as satisfying. NOTE: Both quinoa and bulgur wheat are low-glycemic, so this is a great salad for anyone is on a Low-GI diet.
You might be interested in my article, “Are Vegans Really Hurting South American Farmers by Eating Quinoa?”, at https://bit.ly/2BACGoE
Ingredients
1/2 cup white or red quinoa (pre-washed, such as the Kirkland organic white quinoa from Costco)
1/2 cup medium (#2) bulgur wheat
(For a gluten-free version you can use 1 cup white or red quinoa or a mixture of both, and eliminate the bulgur.)
2 cups water
1/2 tsp. salt
NOTE: You could use 3 cups of pre-cooked quinoa/bulgur mixture, or just quinoa (of any color) if you have some on hand in your refrigerator.
12 oz. fresh green beans, stemmed and cut into 1 to 2" pieces
1 Tbs. dark sesame oil
8 oz. fresh cremini mushrooms (remove any tough stems), sliced about 1/4" thick
1 cup cooked or canned chickpeas, rinsed and drained
1 medium orange, peeled after zesting, and sliced into small chunks
zest from 1 medium orange
Citrus Dressing:
1 1/2 Tbs. plain rice vinegar (not salted)
1 1/2 Tbs. soy sauce or tamari
NOTE: I urge you NOT to use Bragg's Liquid Aminos, which actually contains more sodium than soy sauce and is unfermented, so lacking umami flavor compounds. See this article: https://bit.ly/2N4LaFD
1 Tbs. dry to medium sherry
1 Tbs. orange juice
1 Tbs. fresh lemon juice
1 Tbs. olive oil
Mix the quinoa and bulgur (or 1 cup quinoa for gluten-free) in a medium saucepan with a tight lid. Bring to a boil, stir and turn the heat down to Low. Cook, covered, for 12-15 minutes. Remove the cover and fluff the grains with a fork. Scoop into your serving bowl and set aside.
While the quinoa/bulgur mixture is cooking, you can cook your green beans in another pot, just barely covering the beans with water. Bring to a boil, turn down to a simmer, cover and cook for about 5 minutes, or until tender but firm-- not mushy. Drain immediately in a colander and run cold water over them to cool them down. Leave in the colander to drain while you finish the recipe.
Heat the sesame oil in a medium-large skillet over high heat. When the oil is hot, add the mushrooms, sprinkle with a bit of salt, and sauté until they are cooked to your liking but still keep their shape. You can add a bit of water from a kitchen squirt bottle every now and then as you sauté to keep the mushrooms moving well and prevent sticking-- but don't overdo the water! When they are cooked, scrape them into the bowl with the quinoa/bulgur mixture.
Now, add the drained green beans to the hot skillet over high heat and keep the beans moving until most of them are slightly seared. Immediately add them to the bowl with the grains and mushrooms.
Add the drained chickpeas and the orange chunks and zest to the bowl.
In a small bowl or pitcher, whisk together all of the Dressing ingredients, then add the dressing to the bowl of salad ingredients and mix gently with a large spoon.
Nutrition Facts
Nutrition (per ¼ recipe serving): 333 calories, 82 calories from fat, 9.5g total fat, 0mg cholesterol, 482mg sodium, 907.5mg potassium, 55.4g carbohydrates, 11.7g fiber, 7.8g sugar, 12.2g protein, 10.2 points.
Enjoy!
Thursday, March 22, 2018
CHEESE-Y CHARRED CORN & GREEN BEAN SALAD WITH GRAPE TOMATOES
It's not so nice out now, but last week we had some sunny, warmish days-- enough to make me think of making a hearty salad for lunch instead of a soup. It was almost shopping day, so I studied the contents of my refrigerator and freezer for what needed using and/or what was available, colorful and tasty. I already had some of my staple low-fat balsamic vinaigrette made (see recipe below), so I kept that in mind as well.
So, here's what I came up with on short notice. It was easy to throw together and a hit with my husband (and also fed us for two lunches). I hope you will enjoy it as much as we did!
BRYANNA'S CHEESE-Y CHARRED CORN & GREEN BEAN SALAD WITH GRAPE TOMATOES
Serves 4
1 lb. slender fresh young green beans
1 tablespoon dark sesame oil
1 medium onion (whatever kind you like-- I used a white one), chopped
1 cup fresh or thawed frozen sweet corn kernels
1 cup red grape tomatoes, sliced in half lengthwise
about 1/2 cup Low-Fat Balsamic Vinaigrette (recipe below) or similar type of vinaigrette
1/4 to 1/2 cup of your favorite vegan Parmesan substitute (I used EarthIsland/FollowYour Heart)
Pick over the green beans, removing stems, and cook until tender, but not limp. Cook them however you prefer-- they can be steamed, microwaved (in a tiny bit of water in a covered casserole), or brought to a boil just covered in water on the stove, then simmered for a few minutes, u ntil done to your liking.
Drain the beans in a colander and run cold water over them until they cool off a bit. Leave in the colander to drain further.
Saute the onion in the sesame oil until they are softened and a little browned around the edges. set aside.
Spread the corn kernels on an oiled baking sheet and place about 4" under your oven's broiler. Broil until they start to char a bit, toss them a bit with a spatula and mound them up a bit in the middle of the pan and broil for a few minutes more. Set aside.
When everything is ready, toss the green beans, onion and corn together in a medium-sized serving bowl with the sliced grape tomatoes and salad dressing. Divided between serving bowls and sprinkle each serving with some of the cheese.
Nutrition Facts
Nutrition (per serving): 204 calories, 34 calories from fat, 4g total fat, 0mg cholesterol, 172mg sodium, 458.7mg potassium, 29.9g carbohydrates, 5.8g fiber, 5.4g sugar, 8.3g protein, 5.2 points.
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BRYANNA'S BALSAMIC VINAIGRETTE
This is a good basic dressing for many types of salads.
Yield: 1 1/2 cups Servings: 12
1 serving= 2 tablespoons
1 cup Fat-Free Oil Substitute for salad Dressings OR aquafaba (unsalted chickpea broth from canned or home-cooked)
1/4 cup extra virgin olive oil
1/4 cup good-quality balsamic vinegar (I prefer Costco's Kirkland Signature brand, which is affordable, yet aged for 3 years and contains no wine vinegar or caramel color, unlike the 60-day-aged supermarket IGP brands. See http://www.costcoconnection.ca/connectioncaeng/20180506/?pg=89#pg89)
1 tablespoon red wine vinegar
1 tablespoon Dijon mustard
1 tablespoon brown sugar
1 clove garlic, crushed
1 teaspoon salt
Whisk, shake, or blend the ingredients together well, bottle and store in the refrigerator.
Nutrition Facts
Nutrition (per serving): 50 calories, 40 calories from fat, 4.6g total fat, 0mg cholesterol, 175.5mg sodium, 12.9mg potassium, 2.6g carbohydrates, less than 1g fiber, 1.1g sugar, less than 1g protein, 1.5 points.
Enjoy!
Friday, July 29, 2016
A NEW, COLORFUL BROCCOLI AND WHITE BEAN SALAD
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| Golden oregano in flower *** While I was picking oregano, I spotted this little green tree frog nestling in an old oyster shell on the deck railing. He has since been spotted there (and under the shell, as well) several times.  **** |
Printable Recipe
BRYANNA'S BROCCOLI AND WHITE BEAN SALAD
Servings: 4
1 1/2 cups (or 1 15 oz can) white beans (white kidney, Great Northern or cannellini), rinsed and drained
2 cups lightly-cooked broccoli (al dente), cut into bite-sized pieces
1/3 cup halved pitted Kalamata olives
2 small edible-peel cucumbers, sliced
8 to 12 red grape tomatoes (or more to your taste) cut into quarters
1/2 cup chopped red onion
3 slices veggie "bacon" or "ham", slivered (your favorite)-- you can leave this out if you prefer
1 Tbsp chopped fresh oregano or 1 tsp. dried oregano leaves (NOT powdered)
salt and freshly ground black pepper to taste
Dressing:
6 Tbsp of your favorite vinaigrette-- I like a balsamic vinaigrette (See my favorite vinaigrette recipe below)
1/3 cup vegan mayonnaise (See my delicious low-fat oil-free homemade version and a link to a nut-free version here.)
Garnish (optional)
chopped fresh chives or the green part of green onions/scallions
chive flowers
Place all of the salad ingredients (except the Dressing ingredients) in a salad bowl.
Whisk together the vinaigrette and the mayonnaise until smooth. Pour the dressing into the bowl of salad ingredients and mix gently but thoroughly. Serve at room temperature or slightly cold. Garnish each serving as desired.
Nutrition Facts
Nutrition (per serving): 268 calories, 72 calories from fat, 8.2g total fat, 0mg cholesterol, 692.4mg sodium, 778.5mg potassium, 33.9g carbohydrates, 11.5g fiber, 3.4g sugar, 18.3g protein, 7.8 points.
Auxiliary Recipes:
Bryanna's Favorite Low-Fat Balsamic Dressing:
(Yield 1 3/4 cups)
1 cup aquafaba (chickpea cooking water) or Fat-Free Oil Substitute for Salad Dressings (see recipe below)
1/4 cup extra-virgin olive oil
1/4 cup good quality balsamic vinegar (I prefer Costco's Kirkland Signature brand, which is affordable, yet aged for 3 years and contains no wine vinegar or caramel color, unlike the 60-day-aged supermarket IGP brands.)
1 tablespoon brown sugar
1 tablespoon red wine vinegar
1 tablespoon smooth Dijon mustard
1 clove garlic, crushed
1 teaspoon salt
Whisk, shake, or blend the ingredients together well, bottle and store in the refrigerator.
Bryanna's Fat-Free Oil Substitute for Salad Dressings:
(Yield: 1 cup)
Use this simple mixture in place of oil in salad dressing recipes. Unlike plain juice or water, it will help the dressing stick to the greens. This recipe is easily multiplied. NOTE: Other options instead of this mixture-- cooking liquid from cooking chickpeas or white beans (aquafaba).
1 cup water
1 tablespoon low-sodium vegetarian broth powder
2 teaspoons cornstarch (organic variety is available)
Whisk the broth powder and starch into the cold water in a small saucepan. Cook, stirring constantly, until thickened and clear.
Microwave Option: In a microwave-safe pitcher or bowl with room to bubble up (4-cup capacity), whisk the ingredients together. Microwave on High for 1 minute. Whisk and repeat twice, or until the mixture is thickened and clear.
Use immediately in a salad dressing, or store in a covered jar and refrigerate.
Enjoy!
Sunday, February 28, 2016
"VEGAN UNDER PRESSURE" REALLY DELIVERS! A REVIEW AND 3 RECIPES
I was very happy to be asked to review Jill Nussinow's brand-new book, "Vegan Under Pressure", especially because I had recently purchased a new Instant Pot IP-DUO60. Jill's book "The New Fast Food" has been a wonderful introduction to healthful, quick, easy and delicious vegan pressure cooking, and I found her cooking time charts the most accurate of many that I had perused. (No more mushy beans!) So, I was excited to see the new book, which had the addition of information on pressure cooking in the increasingly popular Instant Pot.
The book is colorful, with a very pleasant layout and colors that are easy on the eye. In Chapters One and Two, Jill leads you by the hand as you embark on your first encounter with a pressure cooker-- whether it be with an old "jiggle-top" version, a modern stove-top version, an electric pressure cooker, or the Instant Pot (which is a pressure cooker, slow cooker, rice cooker/porridge maker, steamer, yogurt maker, warming device, and it has a sauté/browning function).
I have had some experience with all of those types of pressure cookers over the years and my mother used a pressure cooker sometimes (though I wasn't really paying attention at that point in my life), but I still benefited immensely from reading the introductory chapters. I use all sorts of cooking methods in my kitchen, but find that the pressure cooker or Instant Pot is a great tool particularly for vegans. It makes quick work of cooking your own beans from the dry state, and cooking whole grains and homemade vegan soups and stews.
In Chapter One, Jill first explains how the pressure cooker can not only save you time, but also fuel, calories (most of Jill's recipes are very low in fat), and nutrients (and water, if that's a concern-- you don't need much for many types of food); how it differs from a slow cooker; how a pressure cooker actually works; and the history of pressure cooking.
I have had some experience with all of those types of pressure cookers over the years and my mother used a pressure cooker sometimes (though I wasn't really paying attention at that point in my life), but I still benefited immensely from reading the introductory chapters. I use all sorts of cooking methods in my kitchen, but find that the pressure cooker or Instant Pot is a great tool particularly for vegans. It makes quick work of cooking your own beans from the dry state, and cooking whole grains and homemade vegan soups and stews.
In Chapter One, Jill first explains how the pressure cooker can not only save you time, but also fuel, calories (most of Jill's recipes are very low in fat), and nutrients (and water, if that's a concern-- you don't need much for many types of food); how it differs from a slow cooker; how a pressure cooker actually works; and the history of pressure cooking.
She also shares how to choose a pressure cooker, the most important features to consider, using stovetop cookers on different types of heat sources, and whether or not it's a good idea to have two pressure cookers; and what size or sizes you might need.
(Observation: I think it would be a great idea to purchase this book before you buy a pressure cooker rather than afterwards, because all of the above information is so important to know ahead of time.)
In Chapter Two, Jill gives you the basics of how different pressure cookers work; what a pressure cooker can do; and everything you need to know about timing; each step of the cooking process; adjusting recipes for electric cookers; adapting slow cooker recipes to the pressure cooker; and notes on vegan ingredients.
Chapter Three is a whole chapter on making your own seasonings-- yay! Subsequent chapters have mouth-watering recipes for Grains; Beans; Vegetables; Soups; Main Courses; Burgers, Patties, and Savory Cakes; Toppers (Sauces, Fillings, and More); Appetizers; and Desserts (Yes!).
The appropriate chapters have really helpful "At-a-Glance" cooking charts for Grains and Rice, Beans, and Vegetables. And, I have to tell you-- I've used charts from other books and ended up with over-cooked food. Jill's charts are much more realistic and accurate.
**I am now a big fan of steaming potatoes in the pressure cooker/Instant Pot, using Jill's timing chart. You put 1/2 to 1 cup of water (I use boiling water from my electric kettle to speed things up) into the pot, add the steaming basket and pile in the potatoes-- peeled or not, whole or cut. Diced potatoes for making fat-free hash-browns under the broiler take 2-3 minutes; large chunks of potatoes for a mash take about 5 minutes; whole large potatoes take about 10 minutes; and so on. This saves alot of fuel (and water) compared to boiling or even steaming potatoes in the usual way on a stove, and you preserve nutrients.
Enough said! On to the recipes I tried...
I chose the following three recipes from the list of recipe choices the publisher gave me partly because of the ingredients I had at my disposal (I live on an island and can't run to a well-stocked store whenever I want), and partly because the recipes appealed to me and seemed appropriate to the season. I used the Instant Pot for all of them
I look forward to trying many of the other recipes in Jill's new book as the seasons roll on.
Sassy Sesame Tofu with Sweet Potato, Carrots, and Sugar Snap Peas
(Photo by Bryanna Clark Grogan)
My Notes on this recipe:
A quick, easy, colorful and tasty meal-in-a-bowl with steamed brown rice or, perhaps, cooked noodles. Jill's method of cooking the tofu in some of the flavorings so that it absorbs flavor is a great idea. Jill's Sweet and Spicy Red Pepper Sauce recipe is in Chapter Three, but I didn't have all the ingredients, so I used a combination of Thai Sweet Red Chile Sauce and Sriracha Sauce instead. You can add more Sriracha at the table if you like it really spicy.
Sassy Sesame Tofu with Sweet Potato, Carrots, and Sugar Snap Peas
Serves 4
This crowd-pleasing recipe is a simple and delicious way to prepare tofu, which gets firmer under pressure and absorbs the flavors of the cooking liquid. It cooks very quickly. It’s best to cook the sugar snap peas on low pressure for just a minute so they don’t become mushy. The sweet and spicy sauce at the end makes it even more special. Serve this over any type of rice or other grain.
2 teaspoons toasted sesame oil
1 medium yellow, white, or sweet onion, sliced from top to bottom to equal about 2 cups
1 carrot, peeled and cut on the diagonal into ½-inch pieces
1 cup diced peeled sweet potato
3 cloves garlic, minced
2 tablespoons sesame seeds
1 pound extra firm tofu, cut into 1-inch cubes
1 to 2 tablespoons tamari [I used 2 Tablespoons-- BCG]
1 tablespoon rice vinegar
⅓ cup vegetable stock
2 cups sugar snap or snow peas, cut in half
2 tablespoons Sweet and Spicy Red Pepper Sauce or Sriracha [I used half Thai Sweet Chile Sauce and half Sriracha-- BCG]
2 tablespoons tahini, optional, for a richer dish [I didn't add this--BCG]
2 tablespoons chopped scallion, for garnish
1. Heat a stovetop pressure cooker over medium heat or set an electric cooker to sauté; add the sesame oil. Add the onion, carrot, and sweet potato and sauté for 2 minutes. Add the garlic and 1 tablespoon of the sesame seeds and sauté another minute. Add the tofu, tamari, vinegar, and stock.
2. Lock the lid on the cooker. Bring to high pressure; cook for 3 minutes. Quick release the pressure. Carefully remove the lid, tilting it away from you.
3. Add the peas and lock the lid back on. Bring to low pressure; cook for 1 minute. (If you do not have a low pressure option, lock the lid on and let sit for 2 to 3 minutes.) Quick release the pressure. Remove the lid, carefully tilting it away from you.
4. Stir in the pepper sauce and tahini, if using. Garnish with the remaining 1 tablespoon sesame seeds and the chopped scallion and serve.
Variations: Use broccoli florets or 1-inch pieces of green or wax beans instead of the peas. Cook at low pressure for 2 minutes with a quick release.
Text excerpted from Vegan Under Pressure, © 2015 by Jill Nussinow. Reproduced by permission of Houghton Mifflin Harcourt. All rights reserved.
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4 C’s Warm Rye Berry Salad; Photo © Lauren Volo.
My Notes on this recipe:
The rye is chewy and even a little sweet-- I found it very pleasant and a great match with the cabbage and caraway/mustard flavoring. Instead of dry-sauteing, I cooked the onion and cabbage in a covered Pyrex casserole in the microwave on High for 5 minutes, then just dumped them into the Instant Pot with the soaked rye berries, caraway seeds, bay leaves, and stock.
I would like to try this with farro or oat groats, which probably would not need to be soaked first.
4 C’s Warm Rye Berry Salad
Serves 4 to 6
This hearty salad tastes great but has very simple ingredients, including cabbage, caraway, carrots, and chives. If you’ve never cooked rye berries before, you might be surprised by their firm texture and amazing flavor. You can also make a salad with other whole grains such as farro, Kamut, spelt, wheat berries, or—if you want it to be gluten-free—whole oat groats.
1 cup chopped red or yellow onion
1½ cups chopped red cabbage plus 1½ cups thinly sliced red cabbage
1 cup rye berries, soaked overnight and drained
1 teaspoon caraway seeds
2 bay leaves
¾ cup vegetable stock or water
2 tablespoons whole-grain mustard [not the sweet kind--BCG]
1 tablespoon date or maple syrup
1 to 2 tablespoons fresh lemon juice
1 medium carrot, grated (½ to 1 cup)
¼ cup chopped fresh chives [my chives are still small, so I used sliced scallion greens-- BCG]
Salt, optional
Lots of freshly ground black pepper
1. Heat a stovetop cooker over medium heat, or set an electric cooker to sauté. Add the onion and the 1½ cups chopped cabbage and dry sauté until the onion starts to look translucent. Add water by the tablespoon as needed to prevent any sticking.
2. Add the rye berries, caraway seeds, bay leaves, and stock. Lock the lid on the cooker. Bring to high pressure; cook for 25 minutes. Let the pressure come down naturally. Remove the lid, tilting it away from you.
3. Carefully remove and discard the bay leaves. Transfer the grain mixture to a large bowl and let cool until almost room temperature. Once cool, drain and discard any remaining cooking liquid.
4. Combine the mustard, date or maple syrup, and lemon juice in a small bowl. Add the dressing to the cooled rye.
5. Stir in the sliced cabbage, carrot, and chives. Add salt (if you like) and pepper to taste. Serve immediately or store in the refrigerator for up to 5 days. Taste and adjust seasonings before serving.
Text excerpted from Vegan Under Pressure, © 2015 by Jill Nussinow. Reproduced by permission of Houghton Mifflin Harcourt. All rights reserved.
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Orange Scented Beet Salad: Photo by Bryanna Clark Grogan
My Notes on this recipe:
This is the first time I have cooked beets for a salad after simply scrubbing them before slicing-- usually I peel them first, or I roast them in foil with the skins on and then peel the skins off under running water. Simply scrubbing them well (I used a new stainless steel scrubber) is a brilliant idea! Another brilliant idea is cooking the beets in some of the flavoring elements (orange juice, vinegar, orange zest) that would ordinarily go into the dressing, which would be added to the beets after cooking. With Jill's method, the beets are infused with some of the dressing flavorings as they cook. Genius!
Orange Scented Beet Salad
Makes four 1-cup servings of beets plus 1/2 cup greens
Cooking beets has never been easier. They become so tender that you don’t even need to peel them if you don’t want to. It’s best to use young beets that are no more than 3-4 inches in diameter.
3 minutes high pressure; 10 minute natural pressure release
1 1/2 pounds beets, about 6 medium
1/2 cup freshly squeezed orange juice (zest oranges before squeezing)
2 tablespoons cider vinegar
3 large slices orange zest
2 tablespoons Sucanat or brown sugar
2 teaspoons Dijon mustard
2 teaspoons orange zest
2 green onions, sliced
2 cups spicy greens like arugula, mustard or a mix, washed and dried [I used kale because that's what I had in the garden--BCG]
1. Scrub beets. Remove tops, stems and tails and cut in half. Then cut into ¼-inch slices.
2. Put the orange juice, vinegar and the large slices of orange zest into the cooker. Add the beet slices. Lock on the lid. Bring to high pressure. Cook for 3 minutes.
3.Let the pressure come down naturally for 7 minutes, then release any remaining pressure.
4. Open the lid, tilting it away from you. Remove the large pieces of orange zest. Stir in the Sucanat and mustard.
6. Remove the beets from the cooking liquid and transfer to a bowl. Let cool for at least 5 minutes.
7. Mix the orange zest and green onions with the beets. Pour the liquid from the cooker over the beets.
8. Spoon one quarter of the mixture onto one half cup of spicy greens on individual salad plates.
9. Or, you may chill the beets, without the zest and green onions, and let sit in the liquid for a day or two.
10. Right before serving stir in the orange zest and green onions.
Excerpted from VEGAN UNDER PRESSURE, (c) 2016 by Jill Nussinow. Reproduced by permission of Houghton Mifflin Harcourt. All rights reserved.
Happy Pressure Cooking!
Saturday, May 23, 2015
TWO DELECTABLE ASIAN-FUSION FULL-MEAL SALADS,ONE AN OLD FAVORITE & ONE NEW
This is the time of year that I switch from making soup several times a week to making hearty full-meal salads with whole grains, potatoes, pasta and noodles, or sweet potatoes, with beans or tofu or other vegan protein and lots of vegetables (and sometimes fruit-- fresh or dried-- and nuts). This ensures that we have something ready-made, nutritious and tasty in the refrigerator at all times for quick meals or snacks.
These recipes are two that we have enjoyed recently-- one an old favorite, and one new, made up to utilize what I had in the freezer and fridge.
NOTE: About Szechuan chili garlic paste in the first recipe-- the best kind contains fermented soybeans, which give added flavor and umami to this condiment. My favorites are Six Fortune Mandarin Jah-Jan Sauce (ingredients: vegetable oil, bean curd, chili sauce, soybean paste, bamboo shoot and mushroom) or Six Fortune Soybean Paste with Chili Paste (ingredients: Chili, soybean paste,salt, sugar, sesame oil), but there are other brands with similar ingredients.
BRYANNA'S ASIAN-FUSION VEGETABLE-NOODLE SALAD
Serves 8
This is a very easy, versatile and delicious salad, which I adapted from a recipe in Deborah Madison's "Vegetarian Cooking for Everyone" (Broadway Books, NY, 1997) about 15 years ago. I often make it for potlucks or family gatherings, and invariably have several requests for the recipe. I've adapted it even more over the years to use various types of noodles, vegetables and vegan protein.
The noodles:
1 lb. gan mian or ji mian (plain, thin flour and water noodles) or mian xian (extra-thin Amoy-style flour and water noodles), or egg-free chow mein noodles
OR, if you can't find Chinese noodles, spaghettini, vermicelli or cappellini (thin Italian pasta)
1-2 bunches green onions, chopped
1/4 c. toasted sesame seeds (and/or 1/2 cup roasted peanuts)
The vegetables:
1 lb. of lightly cooked vegetables-- any of the following or a mixture:
whole green beans or asparagus, cut into 2" lengths
broccoli flowerettes, thinly sliced
broccolini, broccolette or gai lan, thinly sliced
snap peas (cut in half if they are large)
Protein:
slivers or cubes of any vegan protein you like, such as:
cubes or strips of crispy "B of T" (my "Breast of Tofu") or marinated Inari Sushi Pockets, cut into thin strips
cubes or strips of vegan "ham" or any type of seitan
reconstituted Soy Curls
any sort of marinated, grilled and/or fried tofu or tempeh (see 2nd salad recipe below for a quick grilled tofu that is also good in this salad)
Dressing:
7 T. soy sauce (can be low-salt)
1/4 c. dark sesame oil
3 1/2 T. brown sugar
3 T. balsamic vinegar (or Chinese black vinegar)
3 T. water
1 T. grated fresh ginger
2 tsp. salt (this sounds like alot, but it's a BIG salad)
1 tsp. Szechuan chili garlic paste (preferably the type with fermented soybeans in it-- see text above recipe for more information)
1-2 cloves garlic, crushed
Cook the noodles in a large pot of boiling water until tender. Run cold water over them in a colander. Drain well. Mix the Dressing ingredients together well and pour over the noodles. Toss well. Add the green onions, sesame seeds (and/or peanuts), vegetables, Protein of choice and optional red pepper slices, if using. Toss well. Store in the refrigerator, but bring to room temperature before serving.
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Printable Recipe
BRYANNA'S BULGUR SALAD WITH GREEN BEANS, MUSHROOMS AND GRILLED TOFU
Serves 4
This is the new salad-- definitely worth repeating. You could substitute other grains for the bulgur, but I love it's earthy flavor, which melds well with the sautéed mushrooms.
Salad:
1 cup medium (#2) bulgur wheat
1 lb. slim green beans, trimmed and cut in half
10 large mushrooms (I use creminis), sliced
1 cup sliced green onions
Grilled Tofu:
12 ounces extra-firm tofu, cut into 1/2" cubes or strips
2 tablespoons soy sauce (can be low-salt)
1 tablespoon brown sugar or maple syrup
1 teaspoon dark sesame oil
1 teaspoon grated ginger
1 clove garlic, crushed
Dressing:
1/4 cup plain rice vinegar
2 tablespoons oil of choice
2 tablespoons soy sauce
2 tablespoons agave nectar
2 teaspoons grated ginger
1 clove garlic, crushed
Bring the bulgur to a boil with 2 cups of water in a small saucepan. Turn down to low, cover and cook for 10-15 minutes, or until the bulgur is tender and the water all absorbed. Set aside to cool while you prepare the other ingredients.
Plunge the green beans into boiling water and cook for 4 minutes. Immediately drain and plunge into very cold water to stop the cooking. Set aside to drain in a colander.
Sauté the sliced mushrooms in a bit of oil until cooked to your liking. Set aside.
Combine the tofu cubes with the soy sauce, brown sugar, sesame oil, ginger and garlic. Spread the tofu cubes on a rimmed baking sheet with the marinade ingredients and place about 4 inches below the heat source of your oven's broiler. Broil for a few minutes, watching carefully, until the cubes start to brown and stir them around to mix with the remaining sauce. Broil a few minutes longer, until browned to your satisfaction. Remove from the oven and set aside.
Whisk or blend together the Dressing ingredients. Fluff the cooked bulgur with a fork and scoop into a large bowl. Add the drained, cooked green beans, the sautéed mushrooms, tofu cubes and green onions. Mix well. Add the Dressing and toss well. Serve at room temperature.
Enjoy!
Saturday, April 25, 2015
PURPLE BARLEY & CHICKPEA SALAD; VEGAN RICOTTA, FETA & SUN-DRIED TOMATO SPREAD
We have a bulk food store in our nearest town now, and they carry an interesting array of whole grains. One that caught my eye was "Purple Prairie Barley", so I bought a small amount. But I never got around to using it until a few days ago.
I knew already that barley is a grain very low on the glycemic index, providing slow-acting, longer-lasting energy, and that it's a good source of soluble (viscous) fiber, too. Purple barley has an added bonus in that it is a variety sometimes called “naked barley,” or hull-less barley, which doesn't need pearling, so it still has the bran and germ intact. In addition, as we know, the colors in foods usually indicate the presence of antioxidants, and that's certainly true of purple barley!
"A press release on 15 August, 2011 by Ohio State University announced that anthocyanins, chemicals that offer red, blue and purple color to foods, are capable of inhibiting the growth of cancer cells while keeping healthy cells intact... Lead author of the study, Dr. Monica Giusti, commented, “These foods contain many compounds, and we’re just starting to figure out what they are and which ones provide the best health benefits.” Giusti added, “All fruits and vegetables that are rich in anthocyanins have compounds that can slow down the growth of colon cancer cells, whether in experiments in laboratory dishes or inside the body.” ...The bran fraction of purple barley has a significantly higher antioxidant activity than its paler cousins, by as much as six times."
See source links at http://www.bodybio.com/content.aspx?page=Purple-Foods
So this is a really nutritious grain, besides being a lovely color! It also has a nice chewy texture-- it's not mushy or slimey. I decided to make a hearty full-meal salad with my cup of Purple Prairie Barley, utilizing foods that I had in the refrigerator and pantry already. The result was delicious, nutritious and very colorful!
BRYANNA'S PURPLE PRAIRIE BARLEY & CHICKPEA SALAD
Servings: 8
This beautiful whole grain, bean and vegetable salad was a real hit and so nutritious!
Cook the barley several hours ahead of making the salad:
1 cup Purple Prairie Barley
2 cups water
1/2 tsp salt
Other salad ingredients:
2 cups rinsed and drained cooked or canned chickpeas
2 large red peppers, seeded and cut into 1/2-inch cubes (more or less)
1 cup chopped celery (with leaves)
1/2 cup dried cranberries (or chopped dried apricots)
4 large or 6 small green onions, chopped
1/2 cup slivered almonds, lightly toasted
Dressing:
1/2 cup aquafaba or Oil Substitute for Salad Dressings
1/4 cup extra-virgin olive oil
1/4 cup red wine vinegar
2 Tbs agave nectar or maple syrup
1 Tbs dark sesame oil
1 tsp dried oregano (or 1 tablespoon fresh, chopped)
1 tsp salt
1 tsp paprika or smoked paprika
1/2 tsp freshly ground black pepper
1. To cook the barley, mix the barely, water and salt in a small saucepan and bring to a boil. Turn down, cover and cook on Low for about 1 1/2 hours, or until the barley is tender, but a bit chewy, and all of the water has been absorbed. Cool at room temperature.
2. While the barley cools, prepare the other salad ingredients and make the Dressing by whisking or shaking all the ingredients together.
3. Combine the cooled barley, other salad ingredients and dressing and refrigerate. The salad is best when served at room temperature.
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The same day that I made the salad, I needed to use up some of my homemade vegan "ricotta", and I also had some of my "Potted Tofu" in the fridge that was getting quite "ripe"! (The links to the recipes are in the recipe below.) I decided to make a spread-- spreads are always handy to have around to use on rye crisp, toast or vegetables for a quick snack. It turned out very well!
Printable Copy
Serves 12
6 ounces of any kind of vegan "Feta" (such as my "Potted Tofu" or Quick "Feta" Crumble)
2 7/8 cups (1 lb.) unseasoned vegan "Ricotta" (I used my Okara/Cashew Ricotta, but you could use my Tofu/Cashew Ricotta or Almond Ricotta)
2 cloves garlic, crushed
2 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
1 teaspoon dried thyme
1 teaspoon dried oregano (or 1 tablespoon fresh, chopped)
1/2 teaspoon salt
1/4 teaspoon red chile flakes
1/4 teaspoon onion granules
freshly-ground black pepper to taste
1/3 cup sliced sun-dried tomatoes in oil, rinsed under hot water and squeezed
Garnish:
extra-virgin olive oil, Kalamata olives, parsley
Combine all of the ingredients EXCEPT the sundried tomatoes in a food processor or high-speed blender and process until smooth. Add the tomatoes and process briefly-- you want it to have a little texture.
Scoop the spread into an attractive bowl, smooth it out, drizzle with olive oil and garnish with the olives and parsley.
Serve with crackers (we like rye crisp), thin slices of crusty bread, or raw vegetables.
Enjoy!
Monday, October 27, 2014
OAT GROATS W/ CHANTERELLE MUSHROOMS & APPLES IN CREAMY WINE SAUCE; ROASTED BRUSSELS SPROUT SALAD W/ VEGAN “BACON” & PECANS
These dishes made up a fine fall dinner we enjoyed the other night. They are both easy to make, and very tasty and satisfying, as well as nutritious. Both definitely to be made again!
I recently obtained some organic whole oat groats from a friend who rolls his own oats in a little manual mill every morning for breakfast. He buys them in a bulk and charged me much less than what I would have paid even in our local bulk store (where they are selling for $6 a pound, can you believe!). If you live in the States you can buy them for a good price from Bob's Red Mill or amazon.com . In any case, they are a really delightful whole grain and make a nice change from brown rice, bulgur wheat, quinoa, etc. I decided that they would be a great foil for a creamy melange of local apples and chanterelle mushrooms that we picked in our woods, and I was right.
I also had some Brussels sprouts in the fridge that needed using and some of my homemade Tofu "Bacon" marinating as well, so I made a hearty roasted salad, combining the two with a tasty dressing and some pecans for a scrumptious salad with plenty of protein.
Really a winner of a meal all around!
BRYANNA’S OAT GROATS IN CREAMY WINE SAUCE WITH CHANTERELLE MUSHROOMS AND
APPLES (GF, can be soy-free)
Serves 4 as a main dish
Toasting the oat groats a bit before simmering them adds more flavor. They take about the same time to cook as brown rice. The GF white bean flour thickens the sauce lightly while adding a little more nutrition.
Serves 4 as a main dish
Toasting the oat groats a bit before simmering them adds more flavor. They take about the same time to cook as brown rice. The GF white bean flour thickens the sauce lightly while adding a little more nutrition.
1 tablespoon olive oil
2 cups oat groats
5 cups light vegan broth, OR water mixed with 1 tsp. sea salt
1 tablespoon olive oil
12 oz. cleaned chanterelle mushrooms, sliced
2 large apples, peeled and thinly-sliced
1/2 cup dry to medium sherry
1 cup vegan “chicken-y” broth (I like Better than Bouillon No-Chicken broth paste)
1 teaspoon dried thyme leaves
1/2 cup vegan creamer of your choice
1 tablespoon white bean flour
Salt and freshly ground pepper to taste
Optional: chopped fresh parsley or chives to garnish
2 cups oat groats
5 cups light vegan broth, OR water mixed with 1 tsp. sea salt
1 tablespoon olive oil
12 oz. cleaned chanterelle mushrooms, sliced
2 large apples, peeled and thinly-sliced
1/2 cup dry to medium sherry
1 cup vegan “chicken-y” broth (I like Better than Bouillon No-Chicken broth paste)
1 teaspoon dried thyme leaves
1/2 cup vegan creamer of your choice
1 tablespoon white bean flour
Salt and freshly ground pepper to taste
Optional: chopped fresh parsley or chives to garnish
To cook the oat groats, in a 2-quart saucepan heat the 1 tablespoon olive oil over medium-high heat, then add the groats and stir them around for a minute or two to toast them. Off the heat, add the broth (or water with salt)—and be careful of splattering when you pour the broth into the hot pan. Use a cooking mitt to hold the pitcher of broth. Place the pan back on the heat, turn to high and bring to a boil. When it boils, turn it down to a simmer, cover and cook for 40 minutes. Turn off the heat and keep covered while you make the sauce.
Heat the 2nd tablespoon of olive oil in a
large heavy (cast iron, hard-anodized or nonstick) skillet over medium-high heat.
When the oil is hot, add the sliced chanterelles and apples and sauté,
stir-often, until they have softened and browned a bit. Add the sherry and cook
over high heat until it is reduced by about half. Add the broth and thyme leaves and keep
cooking over high heat to cook it down again to about half. Whisk the bean
flour into the creamer until smooth and stir it into the pan. Stir until the sauce thickens and take the pan off the heat.
Divide the oat groats between 4 plates and spoon the
creamy mixture evenly over the four portions. Serve immediately, sprinkling
with chopped parsley or chives.
BRYANNA’S
ROASTED BRUSSELS SPROUT SALAD WITH VEGAN “BACON” AND PECANS
Serves 2 as a main dish and 4 as
a side dish
The idea for this salad came from a recipe from on it vegan, lower in fat and much, much easier, so I'm going to consider it my own!
12
ounces Brussels sprouts, trimmed and thinly sliced (from top to stem)
1
large green onion, trimmed and thinly-sliced
1
large clove garlic, minced
3
tablespoons aquafaba or my homemade Oil Substitute for Salad Dressings
1
tablespoon maple syrup (or you could use dark agave nectar or brown rice syrup)
1
tablespoon balsamic vinegar
1
tablespoon dark sesame oil
1/4
teaspoon salt
3
ounces vegan “bacon”, cut into 1/2-inch pieces (I used 10 slices of my homemade Tofu Bacon)
1/2
cup pecans, chopped
Freshly-ground
black pepper
Preheat
the oven to 450°F.
Spread
the sliced Brussels sprouts, green onion and garlic on an oiled rimmed baking
sheet. Spray with oil from an oil pump-sprayer and sprinkle with a little salt.
Bake, stirring now and then, until the Brussels sprouts are tender but
still a bit crunchy and starting to brown.
Remove from the oven and set aside.
Make
the dressing by whisking together the Oil Sub, maple syrup, vinegar, sesame oil
and salt.
Mix
the roasted sprouts in a serving bowl with the vegan “bacon” pieces, pecans,
Dressing, and freshly-ground black pepper to taste.
This
can be made ahead, but should be served at room temperature, if possible, so,
if you refrigerate it, leave it at room temperature for at least an hour before
serving.
Enjoy!
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