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

I'm trying to use up all the great vegetables I have around-- especially the lovely local winter squash.  I love winter squash.  I actually eat it for breakfast sometimes (very satisfying!).  Last night I had a chunk of Hubbard squash and some cooked brown basmati rice in the refrigerator that I wanted to use, so I decided to make a tian, which is a type of vegetable gratin from Provence (named for he earthenware vessel of Provence used both for cooking and serving), sometimes made with the addition of rice.  It makes a great side dish or a main dish, if you like.

To add nutrition, I used my creamy, fat-free white bean flour based Béchamel sauce (see this blog post for more info), with a small amount of vegan cheese, to hold it together, instead of the more common and sometimes copious amounts, of dairy cheese and cream-based sauce.  


The ingredients for this recipe are few and simple, but, together, made a delicious and nutritious dish.


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BRYANNA'S VEGAN BROWN RICE & WINTER SQUASH TIAN (GRATIN) WITH BEAN FLOUR-BASED BÉCHAMEL
4-6 servings

1 Tbsp vegan butter or olive oil
2 tsp dried, crumbled sage (not powdered)
3 cups grated peeled winter squash (such as Butternut, Hubbard, etc.)
2 cloves garlic, minced
1/4 cup chopped parsley (this can be omitted, if you don't have any)
3 cups cooked long grain brown rice, such as brown basmati
1/2 cup grated melt-able vegan cheese, such as Daiya Mozza or "Smoked Gouda", or your favorite kind
Fat-Free, Creamy Vegan White Bean Flour-Based Béchamel (Make ahead):
2 cups non-dairy milk of choice (use Original type-- I use soy milk)
1 tsp vegan chicken-style broth powder or paste (I like Better Than Bouillon No-Chicken Vegan Broth Base)
1/4 cup white bean flour (or white urad dal flour)-- see below
1/4 tsp salt
1 pinch grated nutmeg
freshly-ground pepper to taste

Freshly-milled white bean flour-- you can use navy beans, Great Northern, cannellini or white kidney beans.  This batch was made with navy beans. If you can't find white bean flour to purchase look for white Urad Dal flour where ingredients for Indian cooking are sold (which includes some large supermarkets).

To make the Béchamel Sauce:

Place all of the Béchamel ingredients in a blender and blend until very smooth. I cook the sauce in the microwave, in a large Pyrex batter bowl. I cook it on 100% power for three minutes, then whisk it then repeat for 3 minutes more. Microwave a bit more if necessary. If you prefer, you can cook it in a heavy saucepan over medium-high heat, stirring constantly, until the sauce boils and thickens.


To make the casserole:
Set oven to 400 degrees F. Oil an 8-cup shallow gratin or casserole dish.

In a wide heavy skillet, stir-fry pan or sauté pan, heat the vegan butter or olive oil over medium-high heat.  Add the sage and grated squash.  Sauté until the squash has just softened.  I only sautéed it for 3 minutes, but it may take longer if you grate it more coarsely.  You don't want it mushy. Immediately stir in the chopped garlic and parsley (if using).


Combine the sautéed squash in a large bowl with the cooked brown rice, cheese, and the pre-made Béchamel Sauce.


Scoop the mixture into the prepared pan and place in the oven.


Bake for 25 to 25 minutes, or until a bit of a crust forms on top.  Serve immediately.


Nutrition Facts
Nutrition (per 1/4 of recipe): 365 calories, 80 calories from fat, 8.9g total fat, 0mg cholesterol, 488.3mg sodium, 712mg potassium, 63.2g carbohydrates, 8.5g fiber, 7.4g sugar, 10.8g protein, 10.4 points.

Nutrition Facts
Nutrition (per 1/6 of recipe): 243 calories, 53 calories from fat, 5.9g total fat, 0mg cholesterol, 325.5mg sodium, 474.7mg potassium, 42.1g carbohydrates, 5.7g fiber, 4.9g sugar, 7.2g protein, 6.9 points.

Enjoy!

As you might have gathered, I'm experimenting with "veganized" South American food lately-- especially Peruvian (my dad's background) and Ecuadorian (my youngest grandson is part Ecuadorian).  I've also been experimenting with various ways to use quinoa, Quinoa, Soul Food of the Andes. (See this post for a hot quinoa beverage.)  One day, recently, I had some leftover cooked quinoa, and everything else in the house that I needed to try this common type of Andean soup.  It's an easy soup to put together, and open to many variations. I took the liberty of adding some colorful and delicious butternut squash to the soup, which  fed us heartily for several lunches!

You know, it's interesting that alot of Andean food is meat-based (and in Peru, chicken and seafood are used frequently), but in the time of the Incas, the diet was heavily vegetable and corn-based.  It is estimated that the Inca cultivated around seventy crop species.  According to http://peru-facts.co.uk/inca-food.html, "The Inca diet was mainly vegetarian based and involved them eating vegetables such as potatoes as their staple diet. Although potatoes were the main source of food for the Incas other food such as quinoa, beans, squash, sweet potatoes, avocados, tomatoes and manioc were also heavily involved within the Inca peoples diet."


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I haven't been doing much in the way of interesting cooking lately, as life has been a bit helter-skelter due to my mother's illness.  I have alot of things I want to experiment with, but it's just not going to happen right now, so I'm making quick or slow-cooking favorites.  Soup is a life-saver these days.  The following soup is my "go-to" when I want something really hearty and  filling, but quick to make and low in fat.  We'll probably have leftovers for dinner when we get off the ferry tonight from being with my mom in Courtenay.

One thing good about this time is that I have to slow down on certain things, and do some reflection.  This has led me to take care of some parts of me that have been neglected.  I've started dancing with my dance sisters, Gillian and Bronwyn, once a week again (and vowed to do some by myself, too!)-- good for the spirit and the body.  We're eating simply, which is what we need after the Christmas season.  I've also started up a new cooking journal like I used to keep (read about those here), with a brand new red and black volume of blank lined pages-- you know, there's something satisfying about putting pen to paper sometimes, rather than using the computer.  I'm enjoying sitting down and reading randomly from the old ones.