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

It's been a long time since I last blogged.  I guess I just needed a break.  I'm happy to say that some inspiration is returning and I've been playing around with veganizing some more Peruvian recipes.  (In case you're new here, my father was Peruvian and I still have family there.)

My late father, Alejandro Jaime Urbina

The Urbina Family in Lima, Christmas 1954; Abuelita in the center, my father in the back row on the far right, standing behind my mother; my sister Karin on the far right in the first row, on the floor; and I am just behind one of my little cousins, who is third from the left on the floor.

Peruvian food is delicious and colorful.  It is a heady mixture of the cooking and foodstuffs of the indigenous people, the invading Spanish, African slaves, and immigrant from Italy (the second largest European group in Peru after Spanish), China and Japan.  I've veganized a number of Peruvian recipes on this blog and in workshops, but still have a long list to get through. (If you type "Peru" in the search bar of this blog, all of my Peruvian food posts will come up.)

Sometimes it can be difficult to find Peruvian ingredients outside of large cities, so it's not unusual for me I have to improvise, while striving to preserve authentic flavor. (I live on a little island off of Vancouver Island on the West Coast of British Columbia.) I do my best and try to stock up on authentic Peruvian condiments, etc. when I make one of our infrequent trips to Vancouver.  

Anyway, on to the recipe! Peruvians love seafood, and the following recipe is a vegan version of a well-known and popular Peruvian rice and seafood dish.  (Rice was brought to Peru by the Spanish, by the way, and is served at almost every meal, often in the company of the indigenous potato!)  I hope you enjoy it!



Printable Copy

BRYANNA'S ARROZ CON CONCHAS VEGETARIANAS
(PERUVIAN-STYLE RICE AND VEGETABLES WITH VEGETARIAN "SCALLOPS") 
Serves 4
This makes a satisfying light supper on its own, or an excellent side dish for a more elaborate meal. I use less fat than they would in Peru, by the way.

1-2 tablespoon olive oil and/or vegan butter
about 24 vegan "scallops"-- made from mushrooms (see below), tofu or gluten-based "Sea Meat" **(See below recipe for making mushroom scallops; see this page for how to make tofu scallops, and see this page for how to make my "Sea Meat" scallops.)
1 tablespoon olive oil
1 medium onion, chopped
2 cloves garlic, minced or crushed
3 tablespoons Peruvian aji amarillo paste (See Notes at end of recipe for where to purchase and also a possible substitute.)
1 cup thawed frozen corn kernels (In Peru these would be large white kernels, but I use North American yellow corn kernels.)
2 medium carrots, scrubbed and diced small
1 cup thawed frozen green peas (or thawed shelled frozen edamame [green soybeans])
2 cups "Sea Stock" (vegan "seafood" broth-- see recipe below)
1/2 cup dry white wine, OR 1/4 cup Pisco (Peruvian grape brandy) or dry sherry
3 cups cooked long-grain rice (I prefer  converted/parboiled rice, but you can use a long grain white rice such as basmati)
1 cup EACH diced red bell pepper and orange bell pepper
salt to taste
For Serving:
chopped fresh cilantro, or Italian parsley, or a mixture of mint and basil
lemon or lime wedges

First of all, heat the vegan butter and/or oil over medium heat in a large heavy skillet.  Add the "scallops" and saute until they are lightly browned.  Remove the "scallops" from the pan and set aside.

Add the next 1 tablespoon olive oil to the same pan over medium heat.  Add the onions and garlic and saute until softened.  Stir in the aji amarillo paste (or substitute).  Add the diced carrots, peas, wine and "Sea Stock". Cook, stirring now and then, for 10 minutes, or until the liquid is somewhat reduced.  

Add the cooked rice and the diced peppers.  Toss well and keep cooking, uncovered and stirring now and then, until the rice has soaked up some of the liquid. Taste for salt and add as necessary.  Stir in the sauteed "scallops".  Heat briefly and serve sprinkled with cilantro or alternates, with wedges of lemon or lime to squirt over the rice as desired.



Nutrition Facts
Nutrition (per serving): 400 calories, 101 calories from fat, 11.5g total fat, 0mg cholesterol, 423.6mg sodium, 729.9mg potassium, 62.5g carbohydrates, 6.9g fiber, 11.1g sugar, 10.5g protein, 11.8 points.

NOTES:
You can use my Tofu "Scallops" (recipe at this link), or my "Sea Meat" (gluten-based) "Scallops", recipe at this link), 




or "Mushroom Scallops":













Making "Mushroom Scallops":
Many recipes these days call for using thick slices of stems of King Oyster mushrooms  or King Trumpet mushrooms.  They are expensive and very hard to find where I live, so this is what I do:
I use large ordinary white mushroom caps, or even cremini mushrooms, stemmed, and cut out rounds with a small biscuit cutter. (PS: I use the scraps for mushroom soup.)










Aji Amarillo (the dried version of aji amarillo/Peruvian yellow pepper is often called aji mirasol):
In the USA you can purchase Aji Amarillo Paste in many Latin American food stores, or online Latin American food purveyors, or on amazon.com.
In Canada, it's overpriced on amazon.ca, but, if you live in a large city you can probably find a Latin American food store that carries it, or order it online from this Vancouver store chain.  
A substitute might be a Jamaican Scotch Bonnet pepper sauce mixed with pureed roasted large yellow bell peppers (Scotch bonnets are "fruity" like aji amarillo, but much higher on the heat scale!)




BRYANNA’S VEGAN “SEA STOCK”
Yield: 4 cups
This is a handy recipe for vegan “sea-meat” recipes.
From: http://www.veganmainstream.com/2014/01/23/homemade-vegan-seafood-satisfies-some-nostalgic-cravings/

6 cups hot water
10 medium dried shiitake or Chinese black forest mushrooms
1/2 oz dried kombu seaweed
2 teaspoons light miso
1 1/2 teaspoons vegetarian “oyster” sauce (see recipe and info on commercial brands below)
1 teaspoon salt

Simmer the mushrooms and kombu, covered, in the water for 30 minutes. Strain in a colander. Save the mushrooms for another dish, if you like. Discard the kombu. Stir in the miso, vegetarian “oyster” sauce, and salt. Dissolve thoroughly. Strain through a fine sieve. Refrigerate.

Nutrition Facts
Nutrition (per 1/2 cup): 18.6 calories; 6% calories from fat; 0.2g total fat; 0.0mg cholesterol; 318.5mg sodium; 75.3mg potassium; 4.3g carbohydrates; 0.6g fiber; 1.5g sugar; 0.7g protein ; 0.3 points.


VEGETARIAN “OYSTER” SAUCE:
Chinese oyster sauce is a favorite flavoring, thick, rich-tasting, and slightly sweet. I use the vegan version frequently to coat plain tofu for use in stir-fries and fried dishes instead of chicken, and, of course, it’s essential in some Chinese dishes. As well, it can add rich flavor to homemade seitan/grain meat. If you can’t buy it, it’s easy to make a very acceptable substitute (see below).

You can find commercial vegetarian versions, made with mushrooms, in some Asian groceries and large supermarkets (and online, including at amazon). Sometimes it is labeled “vegetarian oyster sauce” or “mushroom oyster sauce". It is also marketed as “vegetarian stir-fry sauce” (Lee Kum Kee brand-- a very common one). It keeps for a long time in the refrigerator. However, it can be difficult for people in some areas to find, so I am giving you a recipe for a homemade version.

BRYANNA’S HOMEMADE CHINESE VEGETARIAN MUSHROOM “OYSTER” SAUCE (ALSO KNOWN AS “VEGETARIAN STIR-FRY SAUCE”)
Makes 18 liquid oz., or about the same as a commercial bottle

NOTE ON MUSHROOMS: For the dried mushrooms, you don’t need expensive shiitakes—just use the inexpensive dried Chinese mushrooms (or Chinese forest mushrooms) that are easily available. Snap off the stems and discard them, then grind the mushrooms to a powder in a DRY, clean blender or coffee/spice grinder.

1 1/2 cups boiling water
6 tablespoons ground dried Chinese mushroom (see note above)
6 tablespoons Chinese brown bean sauce or paste
OR use 5 tablespoons mild brown miso + 1 tablespoon water
6 tablespoons soy sauce
6 generous tablespoons brown sugar,
1 tablespoon cornstarch dissolved in
1 tablespoon cold water

Blend all of the ingredients EXCEPT the dissolved cornstarch in a blender until as smooth as possible. Pour into in a medium saucepan and heat to boiling over high heat.  (IMPORTANT: leave the plastic cap out of the center hole in the blender lid and cover it with a folded towel, so that the hot liquid doesn’t explode.) Add the dissolved cornstarch and stir until thickened. Cool and store in a covered jar or bottle in the refrigerator. Since it is quite salty and sweet, it should keep for several months.

NOTE: You can, alternatively, microwave the mixture, with the cornstarch, in a medium bowl and cook on 100% power for about 1 minute, then whisk. Repeat until thickened and store as above.

Enjoy!

Soup is the ultimate comfort food in most cultures. In Peru it is part of the their  culinary history and tradition, eaten at home as main dish, and even for breakfast. (I am partial to soup for breakfast, I must confess.)

It is estimated that there are around 2000 different soups in Peru. This amazing number reflects the three main geographical zones of Peru (the coast, the Andean highland and the jungle) and the fusion of influences from different times and immigrant cultures-- the indigenous people, the Inca Empire, the Spanish,  Africans, Italians, Chinese, and Japanese.

As many of you know, my late father, Alejandro Jaime Urbina, was Peruvian.


Peruvians love their soups, and he was no exception.  I've been veganizing Peruvian recipes for a few years now-- slowly, I grant you.  This soup, very common in Peru, with many versions, is my latest.  I see Italian influences here-- the pasta and the fact that it is sometimes served with Parmesan cheese.  (Italians are the 2nd largest European population in Peru-- my paternal grandmother was Italian-Peruvian.)  Sopa de Frijoles is usually made with pork, but there is no need for meat to make a delicious stew-like soup in the Peruvian spirit.


Printable Recipe

BRYANNA'S VEGAN-STYLE SOPA DE FRIJOLES (PERUVIAN BEAN SOUP)
6 servings
Peruvian yellow beans are also known as Peruano beans, and they are the same as Mexican yellow beans ( canary/canario beans or mayocoba beans). Their cousin, the pinto bean, makes a good substitute.

Ingredients
1 Tbsp olive oil
1 Tbsp dark sesame oil
2 cups  cubed seitan, OR reconstituted Soy Curls OR textured soy protein chunks (See Tips below for reconstituting)
1 medium onion, chopped
2 cloves garlic, chopped
1 medium tomato, chopped
1/2 Tbsp dried oregano leaves
1 tsp ground cumin
3 cups  cooked or canned Peruvian or Mexican yellow beans, or pinto beans, rinsed and drained
1 cup diced peeled raw orange winter squash (or orange sweet potato, if you have no winter squash)
BROTH INGREDIENTS:
4 cups  boiling water
1 Tbsp soy sauce
1 Tbsp ketchup
1 Tbsp nutritional yeast flakes
2 tsp flavorful vegan "chicken-style" broth powder or paste (or equivalent cubes for 2 cups) (my favorite in Better Than Bouillon No-Chicken Broth Paste)
2 tsp flavorful vegan vegetable or "Beefy" broth powder or paste (or equivalent cubes for 2 cups) (my favorite in Better Than Bouillon Vegetable or No-Beef Broth Paste)
2 tsp Sriracha hot sauce
2 tsp dark sesame oil
1 tsp liquid smoke
1  tsp salt
ADDITIONAL:
4 oz dry tubular pasta-- penne is the preferred variety

In a large pot, heat the olive oil and sesame oil.  Add the seitan or alternate and sauté quickly until browned a bit. Remove from the pot with a slotted spoon.

Add the chopped onion, garlic, tomato, oregano and cumin.  Sauté over medium-high heat for several minutes, adding a bit of water as necessary to keep from sticking, until the onion has softened a bit.


Add the drained beans and the squash cubes, and all of the Broth Ingredients.  Stir well.  Bring to a boil, then turn down, cover and simmer for 30 minutes.

While the soup simmers, cook the pasta in boiling water for about 8 minutes, or until al dente.  Drain and set aside.

After the 30 minutes are up, add the drained, cooked pasta to the soup. Taste for seasoning and serve with chopped fresh parsley or cilantro.  Some people serve some parmesan on the side. I didn't bother, but, if I did, I would use Go Veggie! Soy Parmesan sub.

NOTE: This is traditionally served with boiled yucca or yellow potato chunks, and/or cooked plantain and sweet potato, but the soup is so hearty that I didn't think it needed any accompaniment.

Nutrition Facts
Nutrition (per serving): 331 calories, 64 calories from fat, 7.2g total fat, 0mg cholesterol, 973.1mg sodium, 652.9mg potassium, 48.7g carbohydrates, 10.4g fiber, 4.7g sugar, 20.7g protein.

Tips
RECONSTITUTING TEXTURED SOY PROTEIN CHUNKS OR DRY SOY CURLS:

For 1 1/2 cups dry textured soy protein chunks (the amount you need for this recipe), bring to a boil in a medium saucepan:

3 cups water
3 Tbsp soy sauce
3 Tbsp ketchup or tomato paste
1 Tbsp nutritional yeast flakes
Add the soy protein chunks and turn dow to a simmer.  Cover and simmer 15-20 minutes, or til tender.  Drain.

For 1 1/2 cups dry Soy Curls:
Use the same broth as above, but you will need only half the amount.  You need only pour the boiling broth over the Soy Curls and let them soak for 5 minutes, then drain.
NOTE: You can reconstitute 3 cups of Soy Curls with the whole recipe fro the broth above and then freeze half of the drained, reconstituted Soy Curls for another meal.

¡Buen Provecho!

The Peruvian Flag

SEE ALSO:
Peruvian Summer Recipes
a post on Peruvian ingredients
Vegan-Style Sopa de Frijoles (Peruvian Bean Soup)
Salpicón de Tofu con Col (Peruvian-Style Crispy Marinated Tofu Slices and Cabbage Salad) and pics from a vegan Peruvian cooking workshop
Saltado de "Pollo" Con Vainitas Vegano (Peruvian-Style Vegan Stir-fry of Soy Curls with Green Beans)
Arroz Con Conchas Vegetarianas (Peruvian-Style Rice and Vegetables with Vegetarian "Scallops")
Peruvian Green Sauce
Peruvian Quinoa and Apple Beverage
Peruvian Hot Chocolate with Oats 
Latin American Fruit and Oat Smoothie
Picarones (Peruvian Pumpkin Drop Doughnuts in Syrup)
Peruvian-Style "Chicken" Soup (Caldo de "Gallina" Vegan)
Vegan Lucuma Ice Cream (Peruvian), Take 1 (with Sweetened Lucuma Puree) 
Vegan Peruvian Lucuma Ice Cream, Take #2
Vegan Peruvian Lucuma Ice Cream, Take #3
Low-Fat Peruvian-Style Creamy Peanut Sauce (Salsa de Mani)
Peruvian-Style Coriander Rice with Peas
An Italo- Peruvian Yuba and Vegetable Stew-- Vegan Cau-Cau
Camote Frito (Peruvian Oven-Fried Sweet Potatoes)

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#1)  

My low-fat "Salsa de Mani" on my vegan chorizo-stuffed seitan cutlets. (The cutlet recipe is in my book, "World Vegan Feast".)

Printable Recipe

BRYANNA'S LOW-FAT VEGAN PERUVIAN-STYLE CREAMY PEANUT SAUCE (SALSA DE MANI)



1 Tbs olive oil
1 medium yellow (or orange) bell pepper, seeded and sliced

1 cup Bryanna's Eggless Low-Fat Mayonnaise (or Spectrum Light Eggless Vegan Canola Mayo or Reduced-Fat Vegenaise)

1 tsp Peruvian yellow pepper paste (aji amarillo paste) OR Sriracha hot sauce, or more to taste

1/4 tsp salt

freshly-ground black pepper

           

Heat the oil in a large nonstick skillet and sauté the peppers to soften a little, but not brown, over medium heat.  Add the sugar and a few tablespoons of water.  Cover and cook until the peppers are soft and the water evaporated.

            
Place all of the ingredients, including the cooked peppers, in a blender or food processor and blend until very smooth. 

            
Taste for seasoning.  NOTE: This sauce can be made ahead (store refrigerated) and reheated gently.  If it gets too thick after chilling, thin it with a little soymilk or water.

Nutrition Facts (using extra-firm silken tofu and my homemade low-fat vegan mayo)

Nutrition (per 1/4 cup): 140.8 calories; 63% calories from fat; 10.6g total fat; 0.0mg cholesterol; 199.7mg sodium; 163.0mg potassium; 7.8g carbohydrates; 1.2g fiber; 3.2g sugar; 5.8g protein, 3.5 points.

#2)

Photo by Linda Long

Printable Recipe

BRYANNA’S TRIGO LIMEÑA (WHEAT "PILAF", LIMA-STYLE)    

Serves 6

Adapted from a recipe my book "The Fiber for Life Cookbook".   

            This unusual Peruvian dish, made with whole wheat kernels, or wheat berries, was given to me by my cousin Rosario (Charo) Urbina Musso.  She just gave me an idea of the ingredients, and I consulted an old, badly translated Peruvian cookbook of my mother’s for more help.  This is what I came up with, and I like it very much.

          Charo says that the wheat kernels we get here are not the same as the “trigo” available in Peru .  Trigo is a bit smaller than our wheat, and you may be able to find it in a Latin American grocery store (UPDATE: I found some at Killarney Market in Vancouver, BC), but I have made it with cooked soft wheat berries, and it tasted fine to me.

1 T. extra-virgin olive oil

(you can add a few drops of roasted sesame oil too, if you like)

1/2 cup chopped onions

2 cloves garlic, crushed

2 medium, ripe tomatoes, chopped

1 tsp. aji amarillo (Peruvian yellow hot pepper) paste OR Sriracha sauce

1 1/4 cups trigo or wheat berries (soft wheat, if possible), soaked in 4 cups water overnight, and then cooked in the soaking water  until tender (50 to 60 minutes) 

NOTE: Save the cooking water

1 lb. Yukon Gold potatoes, scrubbed, cooked and cubed

1/2 cup grated vegan “mozzarella”-type cheese

1/4 cup chopped parsley

salt and freshly-ground black pepper to taste

          

Heat the oil in a large nonstick skillet.  Saute the onions until softened.  Add the garlic and tomatoes, along with the chile flakes.  Saute for several minutes.  (This is what Peruvians call the “sofrito”.)  Add the cooked wheat and potatoes and  stir-cook for several minutes.  Add some of the wheat cooking water if it’s too dry.  Stir in the cheese and parsley, and taste for salt and pepper.  Serve immediately.

          

If you like savory foods for breakfast, the leftovers are delicious in the morning!

Nutrition Facts

Nutrition (per serving): 235.3 calories; 16% calories from fat; 4.4g total fat; 0.0mg cholesterol; 37.0mg sodium; 598.6mg potassium; 43.3g carbohydrates; 7.6g fiber; 3.0g sugar; 35.7g net carbs; 8.9g protein; 4.3 points.

3.) 

Mushroom Cebiche (Ceviche/Seviche)(Photo by Debbie Knight)

Printable Recipe

BRYANNA'S PERUVIAN-STYLE MUSHROOM CEBICHE (say-bee-chay) (Cebiche de Hongos)

Servings: 6

As many of you probably know, cebiche (or seviche) is a way of "cooking" food without heat-- usually raw fish, but sometimes vegetables. The acid from the lemon or lime juice "cooks" it. My Peruvian father used to take us out for "afternoon tea" in Lima when we spent some months there ,and we little girls would have pastries, while he ate cebiche. Here's my vegan version of this popular appetizer.  NOTE: Peruvian límones are somewhat like key limes-- less acidic than lemon, but more acidic than our limes-- so a combination of lime and lemon juice is a good substitute.

SALAD:  

1 lb    whole white button mushrooms (cut in half if too large for "bite-size")  

1 cup    fresh lemon juice (or organic bottled, if necessary)

1 cup    fresh lime juice (or organic bottled, if necessary)  

2 medium    red onions, sliced into 1/8th " slices and separated into rings  

2 cloves    garlic, crushed  

1 tsp    salt  

   pepper to taste  

   slivers of 1 fresh or canned whole Peruvian hot yellow pepper (aji amarillo) or rocoto or habañero chile  

GARNISH:  

2 average    orange sweet potatoes (about 24 oz., total) steamed or microwaved until tender  

4 ears    yellow sweet corn, cooked  

2 small heads    crisp lettuce, cleaned and dried  

2 pickled or roasted red chili peppers, seeded, and sliced into strips (or roasted red bell pepper)  

OPTIONAL:  

   Peruvian Alfonso olives or kalamata olives  

   chunks of ripe avocado  

 

Mix the mushrooms with the rest of the salad ingredients. Marinate (in refrigerator) 1 to 4 hours.

Cut the sweet potatoes (unpeeled) into 1 1/2-inch chunks. Cut the corn into 2-inch chunks.

Arrange the lettuce on a large platter. Arrange the salad on the lettuce. Surround the salad with the sweet potatoes and corn, and decorate with the red pepper slivers (and optionals, if using)

 Nutrition Facts (they include the sweet potato, corn, lettuce)

Nutrition (per serving): 204.2 calories; 3% calories from fat; 0.9g total fat; 0.0mg cholesterol; 393.7mg sodium; 979.6mg potassium; 48.3g carbohydrates; 7.8g fiber; 11.2g sugar; 40.5g net carbs; 7.2g protein; 3.4 points.

#4) And last, but not least, a recipe using quinoa, the Mother Grain of the Incas...

Printable Recipe

BRYANNA'S ENSALADA DE QUINOA

 Servings: 8

  

2 cup    dry quinoa (Many brands of quinoa are pre-washed these days, so you don't have to rinse the grains first.)  

4 cups    boiling water  

1/4 tsp    salt  

1/3 cup    fresh lime juice  

1 tablespoon    aji amarillo paste (Peruvian hot yellow pepper paste) or Sriracha sauce  

1/3 cup    extra-virgin olive oil  

1/3 cup aquafaba or  Oil Substitute for Salad Dressings 

2 medium    medium cucumbers, peeled and cut into 1/2" cubes (I use the edible peel variety)  

1 large    ripe, firm tomato, cubed  

4    green onions, thinly sliced  

1/3 cup    fresh parsley, minced  

1/3 cup    fresh cilantro or basil, minced  

   Salt and freshly-ground pepper to taste  

2    heads lettuce, cleaned and shredded  

GARNISHES:  (any or all)

   Tofu "Feta"  

   Peruvian Alfonso Olives or Black Kalamata olives  

   2-inch chunks of cooked sweet yellow corn on the cob  

   1-inch chunks of avocado tossed in lemon juice  

   2-inch chunks of cooked, peeled sweet potato  
   wedges of fresh tomato

 

Toast the quinoa in a heavy, dry skillet until slightly golden.  Add the quinoa to the boiling water in a 1 qt. saucepan along with the salt. Bring to a boil, then turn down and cook, covered, for 15-20 minutes, or until the water is absorbed. Let stand off the heat for 10 minutes.  Transfer the quinoa to a bowl and chill.

Whisk together the lime juice, chile paste or sauce, olive oil, oil sub and salt to taste and set aside.

Combine the quinoa, cucumbers, tomato, green onions, parsley, and cilantro or basil and mix gently. Pour the lime dressing over the top and toss again. Add salt and freshly ground black pepper to taste.

To serve the salad, divide the shredded lettuce between 8 individual plates, mound the salad on top and garnish with any or all of the suggested garnishes.

 

 Nutrition Facts (NOT including the garnishes)

Nutrition (per serving): 268.4 calories; 38% calories from fat; 11.7g total fat; 0.0mg cholesterol; 126.5mg sodium; 646.8mg potassium; 36.3g carbohydrates; 4.2g fiber; 2.7g sugar; 32.1g net carbs; 7.2g protein; 5.5 points. 

¡Felices Fiestas!