Bryanna Clark Grogan’s Vegan Feast Kitchen/ 23rd Century Table

A very easy and yummy low-fat vegan dinner: steamed broccoli, baked tofu with Huli Huli Sauce, Corn Pudding, brown basmati rice and roasted squash.

This post is going to be a bit of a mish-mosh!

HULI HULI SAUCE:
The first thing I need to post is the Huli Huli sauce. I posted  the photo above on my Facebook page a couple of weeks ago and promised to post the recipe for the Huli Huli Sauce "soon".  Well, I am finally getting around to it-- sorry to be so slow!  Huli Huli Sauce is of Hawaiian origin and the "Huli Huli" part derives from the meaning, "to turn".  The sauce was used on food turning on a spit-- hence, the name.  Judging by the ingredients (which vary a little from version to version), the sauce has been a bit Americanized over the years, and the sauce is used as a type of barbecue sauce. This is my own particular version, which we think is quite yummy.

Baked tofu with Huli Huli Sauce (recipe below)

 Nutrition Facts (sauce only):
Nutrition (per 1/4 recipe): 100.6 calories; 19% calories from fat; 2.3g total fat; 0.0mg cholesterol; 539.1mg sodium; 128.1mg potassium; 17.9g carbohydrates; 0.3g fiber; 15.2g sugar; 17.6g net carbs; 1.0g protein; 2.2 points.
BEAN-FLOUR-BASED GRAVIES:
I've been experimenting lately with using bean flours for thickening sauces, gravies and soups (more recipes to come).  Using bean flours instead of white flour thickens mixtures such as this while adding fiber, protein and other nutrients to what might have been an almost empty calorie condiment.  It's also handy for converting your sauces and gravies and cream soups to gluten-free and soy-free, and great for diabetics and those on low-glycemic and low-fat diets.  The results have good depth of flavor and a lovely creaminess. So, far, I've only used chickpea flour and white bean flour, which are very versatile. You can substitute white bean flour measure-for-measure in place of white flour for thickening purposes. (Still checking chickpea flour sub amounts.)

Freshly-milled white bean flour from my new Wonder Mill-- you can also buy this flour in some natural food stores and online. Bob's Red Mill and Barry Farms are well known brands that carry it. I mill it from white navy beans, which are less expensive than the white kidney beans I usually use for cooking.

I do have some experience with a bean-based gravy already. The following recipe (from my book "World Vegan Feast") is my go-to brown gravy recipe (which can be varied with different types of wine, mushrooms, etc.).  It is fat-free, gluten-free, and soy-free.  Enjoy!

Broiled Soy Curls, onions and mushrooms on toast with bean-based GF Rich Brown Yeast Gravy (from my book "World Vegan Feast", but recipe below)

Printable Recipe

BRYANNA’S RICH BROWN YEAST GRAVY (GLUTEN-FREE, BEAN-BASED) From my book “World Vegan Feast”

2 tablespoons oat flour (can be GF) (grind rolled or quick oats in a dry blender or electric coffee/spice mill)

4 tablespoons chickpea flour (besan)
(OR use 1/3 cup white bean flour in place of the oat and chickpea flour)

2 tablespoons soy sauce

2 1/2 cups water

1/2 teaspoon salt

Optional: several shakes of gravy browner, such as Kitchen Bouquet

In a 1 1/2 to 2 quart microwave-safe batter bowl or measuring pitcher, mix the flours and yeast. Toast this in the microwave on full power for 2 to 3 minutes, uncovered. Whisk in the water, soy sauce, salt, and gravy browner, if using. Cover and cook on full power for 3 minutes. Whisk well. Cook again for 3 minutes on full power. Whisk one last time.

Alternatively, in a heavy saucepan over high heat, whisk the yeast and flours together until they smell toasty. Remove from the heat briefly to whisk in the water, soy sauce, salt, and gravy browner, if using. Stir constantly over high heat until it thickens and comes to a boil. Reduce the heat and simmer for 2 to 5 minutes.

This gravy can be made ahead and reheated.

Nutrition (per 1/2-cup serving): 26.6 calories; 13% calories from fat; 0.4g total fat; 0.0mg cholesterol; 218.0mg sodium; 113.5mg potassium; 3.5g carbohydrates; 1.4g fiber; 0.3g sugar; 2.1g net carbs; 3.0g protein; 0.3 points.

Freshly-milled chickpea flour from my new Wonder Mill with an adapter for milling bean flours. If you don't have a mill, you can buy chickpea or garbanzo bean flour (or besan) in health food stores and Indian grocery stores, as well as online.

                                                                    *******
My latest gravy recipe is a new bean-based version of my Southern-style biscuit gravy.  You can bulk it up with Soy Curls (read about Soy Curls here) or other chicken subs, or vegan sausage, if you like.  DH went crazy over it! (And, if you are counting calories, nix the biscuits and serve it on a steamed or baked potato, or whole grain toast or fat-free waffles.)

Creamy-smooth Vegan Southern-Style Bean-Based Biscuit Gravy (with Soy Curls) on a potato

Printable Recipe

BRYANNA'S VEGAN SOUTHERN-STYLE BEAN-BASED BISCUIT GRAVY

Servings: 6

Yield: 3 cups (without additions)

1/3 cup    white bean flour  

1/4 cup    nutritional yeast flakes  

1/2 tsp    salt  

1 1/2 cups    water  

1 cup     plain nondairy milk  

1/2 Tbs     soy sauce  

1/2 Tbs    "chicken-style" vegetarian broth powder or paste (you can use a GF and/or SF version, if necessary), such as Better Than Bouillon No-Chicken Vegan Soup Base  

2 tsp    dark sesame oil (Optional, but gives a smokey flavor)

freshly-ground black pepper  

OPTIONAL: (any or all)  

2 cups    reconstituted Soy Curls or other vegan chicken sub strips OR crumbled vegan breakfast sausage (about 2 large links or 4 small), browned a bit under a broiler  

1/2 tsp    dried rubbed sage (not powdered)  

1/2 tsp    dried thyme leaves (not powdered)  

2    green onions, thinly sliced  

Freshly-milled white bean flour

Blend together all of the gravy ingredients (EXCEPT optionals) until smooth.  Place in a heavy medium saucepan.  Whisk over high heat until it starts to boil, then reduce the heat to medium and whisk constantly for several minutes. Bean flour takes a little longer than grain flour to cook through.  Use taste and smell to discern whether or not the gravy is finished.  There should be no “beany” taste or smell if it’s done.

Making the gravy

If you are adding any of the optionals, do so at this point, heat through and taste for seasoning. Serve hot over hot split biscuits, toast, plain waffles, or potatoes.

The Gravy (with Soy Curls) on a potato; broiled leeks mixed with broth-sauteed broccoli with sundried tomatoes

LAST, BUT NOT LEAST---BRING BACK THE BROILER!

I've been utilizing my oven's broiler ALOT these days, as we have been watching our calories.  I spread veggies, or sliced tofu in a marinade, or reconstituted Soy Curls, etc. on a cookie sheet sprayed with a little oil from a pump sprayer, add any seasoning I might want, spray with a little oil from the pump sprayer again and place about 4-5 inches under the hot broiler.  In just a few minutes they start to char a little and vegetables soften.  I stir them around and cook for a few more minutes.  In about 6 to 8 minutes, my food it cooked through and browned, with virtually no fat and not much effort.

Sometimes I use this method for a simple vegetable side dish an sometimes I use it as an alternate to stir-frying.  I love doing leeks this way-- they get so soft and sweet and juicy. Give it a try!

Broiled leeks and zucchini

Broiled Soy Curls, mushrooms and onions, ready to be topped with Rich Brown Gravy.

Broiled leeks

Enjoy!

I almost forgot to announce this! Go to this link for the recipe(s) , which I developed a few weeks ago for the So Delicious Dairy Free blog, using their Coconut Milk Beverage (Original) in all three (dairy-free, soy-free, and gluten-free) components of the recipe.These recipes might seem complex at first, but as you'll see, with all three components, you'll be creating a stupendously delicious dairy-free (and gluten-free!) meal— crunchy waffles, crispy sweet potatoes, and the *exceptionally silky* chik'n gravy. (And all can be enjoyed in their own right with the appropriate accompaniment.)  And, since most of the recipes can be made well ahead of time, this hearty meal will be a snap to put together when it's time to serve.

Enjoy!

The weather changed abruptly today and we have dark clouds, wind and rain (not really that cold, though). This makes my thoughts turn to homey vegan comfort food. What could be more homey than mac'n'cheese (or cheeze)?

I'm always trying to improve on my vegan macaroni and cheese recipe. I think I have two different recipes published in books, and probably more online somewhere. This latest is creamy and yummy, and it can be be made both soy-free and gluten-free, if need be. It's good both plain and with additions, such as the broccoli suggested in my recipe. But why not add red peppers, vegetarian "ham", vegetarian "sausage", olives...?


Printable Recipe

BRYANNA'S NEW BAKED VEGAN MACARONI AND CHEEZE
Servings: 6
For a spicy version, add some canned chipotle pepper to taste and maybe some Field Roast Mexican Chipotle Sausage.

8 oz macaroni or penne (can be whole wheat; can be gluten-free)

Cooked Mixture for Sauce:
1 1/2 cups plain (original) nondairy milk
1/2 cup extra-firm silken tofu  
OR (for soy-free):
1/4 cup raw cashews plus 1/4 cup more non-soy, non-dairy milk instead of the tofu (soak the cashews in hot water for 5 minutes and drain before blending)
1/4 cup unbleached white flour
OR, for gluten-free, use GF oat flour, or  white rice flour (or mochiko-- sweet rice flour)
1 tsp chicken-style vegetarian broth powder or paste (see info here)
1 tsp salt

Additional Ingredients for Sauce:
1 cup water (OR use 3/4 cup water + 1/4 cup beer or dry white wine)
1/2 cup tahini
1/3 cup nutritional yeast flakes
1/4 cup chopped roasted red pepper (from a jar, rinsed) (OR 1 tsp. paprika)
1 1/2 Tbs white miso
1 tsp Dijon mustard OR 1/2 tsp mustard powder
1 tsp onion powder
1/2 tsp garlic powder or granules
freshly-ground black pepper to taste

Optional:
8 to 16 oz broccoli or cauliflower flowerettes, sliced into thin slices and blanched (partially-cooked)

Topping:
1/2 cup breadcrumbs (panko is fine; can be gluten-free bread or fine cracker crumbs)
oil from a pump-sprayer

Boil the macaroni in lots of salted water until tender, but al dente. Drain. (If you are using the broccoli, prepare that as directed and set aside.)

While the macaroni cooks, preheat the oven to 350°F.

Mix the "Cooked Mixture for Sauce" ingredients in a blender and process until very smooth. Pour the mixture into a medium, heavy saucepan. Stir over medium-high heat until it thickens and boils; turn down and simmer on low for a few minutes.

MICROWAVE OPTION: Pour the mixture a 1 qt. microwave-safe bowl measuring pitcher. Microwave on HIGH for 2 minutes. Whisk. Microwave for 2 more minutes. Whisk. Microwave for 2 minutes more.

Rinse out the blender.

Place the "Additional Ingredients for Sauce" into the blender. Add the Cooked Mixture to the blender. Process until very smooth.

In a large bowl, mix the cooked macaroni (and broccoli, if using) and the sauce together well. (It will seem like you have too much sauce, but, don't worry, the pasta will soak it up!) Scoop the mixture into a "buttered" (with Earth Balance) 2 qt. casserole or baking dish. Sprinkle evenly with the breadcrumbs and spray lightly with oil from a spray-pump. Bake for about 30 minutes (uncovered). Serve hot.

(Nutrition Facts were calculated using Silk Original soymilk, silken tofu, whole wheat macaroni, and panko, with the optional broccoli.)



Nutrition Facts
Nutrition (per serving): 357.8 calories; 27% calories from fat; 11.9g total fat; 0.0mg cholesterol; 648.6mg sodium; 561.7mg potassium; 50.4g carbohydrates; 7.6g fiber; 2.2g sugar; 42.8g net carbs; 18.4g protein; 7.3 points.


Enjoy!

Sauteed green and yellow zucchini

This is the time when zucchini shows up everywhere. I don't grow it because my neighbors and patrons at the library where I work give it to me! Personally, I like zucchini as a vegetable, so I don't generally use it in cakes, muffins, and the like. I'd like to share a couple of really delicious zucchini recipes with you (plus a cucumber recipe) that we've enjoyed lately.

Does zucchini have any real nutrients? They have a high water content (more than 95 percent), so zucchini are very low in calories. There are only 13 calories in a half-cup of raw zucchini, with a slight increase to 18 calories in the same quantity cooked. Nutritionally, zucchini offers valuable antioxidants. They also provide some beta-carotene, trace quantities of the B vitamins, folic acid, small amounts of vitamin C and calcium, and a healthy content of potassium.



Printable Recipe

BRYANNA'S DELICIOUS ZUCCHINI BISQUE (can be soy-free)

From my book "The Fiber for Life Cookbook".
This is abslolutely delicious and it uses up lots of zucchini-- try it! PS: There's a new version I did with roasted zucchini at this link-- the flavor is a bit different!  Both are delish.

2 1/2 lbs zucchini (unpeeled), cubed (any size, but with tender skin, that you can scrape easily with your fingernail)
3 Tbs extra-virgin olive oil
4 cloves garlic, minced
2 3/4 cups vegetarian broth
3 Tbs nondairy milk blended with
3 Tbs silken tofu or raw cashews (soak cashews in hot water for 10 minutes)
salt and freshly-ground pepper to taste
vegan parmesan substitute (we like GoVeggie! vegan brand)

Heat the olive oil in a medium pot. Add the zucchini cubes and garlic and saute over medium heat for 10 minutes. Don't brown it.

Add the broth and simmer for 5-10 minutes. Puree 2/3 of the mixture in a blender (take the middle part of the lid off to allow hot steam to escape and cover it loosley with a folded tea towel) and then add back to the pot. OR you can puree it right in the pot with a hand immersion blender, leaving it slightly coarse.
Add the "cream" made from the blended milk and tofu or cashews, and taste for salt and pepper. Heat briefly. Serve with vegan parmesan sprinkled on each serving.

Servings: 6

Nutrition Facts
Nutrition (per serving): 121.9 calories; 52% calories from fat; 7.3g total fat; 0.0mg cholesterol; 50.6mg sodium; 523.6mg potassium; 12.9g carbohydrates; 3.1g fiber; 3.5g sugar; 9.8g net carbs; 3.6g protein; 2.4 points.
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Next come two recipes adapted from my latest cookbook purchase, "Arab Cooking on a Saskatchewan Homestead", by one of my favorite cookbook authors, Habeeb Salloum.



It's a fascinating book, a combination of Canadian history and Arab cooking! Mr. Salloum's parents emigrated to the Canadian Prairies from Syria in the 1920's, as did many thousands from that part of the world. We never hear anything of this, so it is a fascinating story! He relates how they grew chickpeas and lentils and fava beans, unknown to Canadians then, but now grown extensively in the Prairie Provinces, and made their own bulgur wheat. Most of the recipes are ones that his mother made, which sustained them well during the Great Depression. It's not a vegetarian cookbook, but the largest proportion of recipes is vegetarian.

BTW, I don't (obviously) just read vegetarian and vegan cookbooks! I think you miss out on alot when you confine yourself in that way, especially when it comes to ethnic cooking.


Warm Zucchini Salad and Vegan Garlic-Cucumber-"Yogurt" Salad


Printable Recipe

HABEEB SALLOUM'S WARM ZUCCHINI SALAD (WW CORE PLAN-COMPATIBLE)

From the book "Arab Cooking on a Saskatchewan Homestead" by Habeeb Salloum (see above). (I made only a few slight changes.) This is a fantastic way to enjoy fresh zucchini!

2/ 8"-long zucchini, diced 1/2"
2 Tbs olive oil (Mr. Salloum called for 4 Tbs.)
2 cloves garlic, crushed
1/2 tsp salt
1/2 tsp freshly-ground pepper
1/2 tsp ground fennel (grind seeds in a coffee/spice mill)
2 Tbs chopped cilantro (I used parsley and mint)
2 Tbs fresh lemon juice
1 medium ripe tomato, chopped

Mr. Salloum said to peel the zucchini, but I didn't. It is pretty with a combination of green and yellow zucchini.

Heat the oil in a large nonstick skillet over medium-high heat. Add the zucchini and stir-fry until they start to soften a bit (but don't let them cook through and don't brown them!).

Transfer to a bowl and add the remaining ingredients EXCEPT the tomato. Toss well.
Spread on a platter and sprinkle with the tomato. Serve at room temperature.

Servings: 4

Nutrition Facts
Nutrition (per serving): 87.1 calories; 71% calories from fat; 7.1g total fat; 0.0mg cholesterol; 248.5mg sodium; 365.0mg potassium; 6.0g carbohydrates; 1.7g fiber; 2.7g sugar; 4.3g net carbs; 1.7g protein; 2.0 points.


Printable Recipe (Includes recipe for Cashew Sour Creme or Yogurt)

VEGAN CUCUMBER-GARLIC-"YOGURT" SALAD (pictured above with the zucchini salad)

This is a veganized version of a delicious, creamy Middle Eastern salad. This is adapted from a dairy-based recipe in Habeeb Salloum's book, "Arab Cooking on a Saskatchewan Homestead".

2 cucumbers, about 8" long each (see NOTE below)
2 cloves garlic, crushed
2 Tbs fresh mint, chopped (or 2 tsp. dried)
2 Tbs olive oil
2 Tbs cider vinegar
1/2 tsp salt
freshly-ground black pepper to taste
1 cup Tofu Sour Creme (homemade or commercial)
(Cashew Sour Crème [recipe below] is also excellent in this recipe-- see below for Nutrition Facts using Cashew Sour Creme.)

(NOTE: Peel and seed the cucumbers only if necessary. I use English cucumber, or the type you don't have to peel and seed-they are sometimes called "seedless", though they do have tiny, edible, seeds, or "burpless", or "European"or "greenhouse", or "hothouse", or "gourmet" cucumbers,. You could also use "Armenian cucumbers", or"snake cucumbers".)

Slice the cucumber into thin rounds, then slice them in half (or you can dice them small, if you prefer). Combine the remaining incredients and then toss them with the cucumbers in a serving dish. Chill before serving.

Servings: 8

Nutrition Facts
Nutrition (per serving): 55.7 calories; 57% calories from fat; 3.7g total fat; 0.0mg cholesterol; 187.2mg sodium; 141.0mg potassium; 4.1g carbohydrates; 0.4g fiber; 1.7g sugar; 3.6g net carbs; 2.6g protein; 1.3 points.

NUTRITION FACTS USING CASHEW SOUR CREME:
76.7 calories; 69% calories from fat; 6.2g total fat; 0.0mg cholesterol; 162.6mg sodium; 163.4mg potassium; 5.2g carbohydrates; 0.6g fiber; 1.8g sugar; 4.5g net carbs; 1.6g protein; 1.9 points.

Printable Recipe (just the Cashew Sour Creme recipe)

BRYANNA'S CASHEW SOUR CRÈME (OR "YOGURT") (wheat-free and soy-free)

This is a delicious dairy AND soy-free vegan product.

1/2 cup raw cashew pieces
1 cup water
1/4 tsp salt
1/4 cup original nondairy milk
2-3 Tbs lemon juice

Blend the cashews, water and salt in a blender for several minutes, or until VERY smooth. Pour the mixture into a heavy medium saucepan and stir over medium-high heat until the mixture thickens considerably. DO NOT ALLOW TO BURN or the taste will be awful!

MICROWAVE OPTION:
Pour the mixture into a microwave-safe bowl and cook on HIGH for 2 minutes, or until quite thick.

With a wire whisk, whisk in the lemon juice (to taste) and the milk until smooth. Place in a covered container and chill. If it's too thick after chilling, add a little water or more non-dairy milk.

For the "yogurt"variation, use just a pinch of salt and use water to thin the mixture to the consistency you want. Add a little more lemon juice if you want more "tang". If you like, you can add some dairy-free acidopholis powder.

Servings: 6
Yield: 1 1/2 cups

Nutrition Facts
Nutrition (per 1/4 cup): 67.3 calories; 67% calories from fat; 5.4g total fat; 0.0mg cholesterol; 86.3mg sodium; 87.5mg potassium; 3.8g carbohydrates; 0.4g fiber; 1.1g sugar; 3.4g net carbs; 2.1g protein; 1.7 points.

Enjoy!