Tuesday, Week Two

Another yummy batch of vegetarian recipes. Enjoy!

HERBED CARROT SOUP

From the December 2005 issue of Runner's World; reprinted from HerbWise: Growing, Cooking, WellBeing, by Bruce Burnett

2 pounds of carrots, chopped

1 large onion, diced

6 sprigs of fresh parsley, 3 sprigs of fresh thyme or 1 teaspoon of dried thyme, and 6 six black peppercorns, bundled together so that they can be easily removed after cooking

2 cloves garlic, crushed

4 Tbs of butter

6 C of vegetable stock

Freshly grated mace or nutmeg

Salt & pepper to taste

Lightly sauté the onion & garlic in the butter. Add the stock & carrots & simmer for about 15 minutes. Add the bundle of herbs & continue to simmer for another 20 minutes. Remove the herbs, allow the soup to cool, & put it through the blender in batches. Reheat the soup over low heat while adding the mace or nutmeg & salt & pepper to taste. Serve with some fresh, homemade bread & garnish with some fresh parsley & a little chopped fresh thyme.

Note: The original recipe called for vegetable or chicken stock.

SWEET POTATO MASALA AND EGG MILE-HIGHS

From the September 2013 issue of Vegetarian Times, page 68. The recipe serves 4 in 30 minutes or less, and starts out, “'My older daughter loves to grate things, so we decided to make potato pancakes for brunch,' explains Josie A.G. Shapiro. 'We only had sweet potatoes in the house, so I thought spicing them up with an impromptu masala accent might be fun—I’m always trying to sneak new flavors to my children. The eggs were for more protein and the arugula for beauty and bite.' Serve the stacks individually, or arrange them on a large platter, family-style.”

1 sweet potato, peeled and shredded

5 large eggs, divided

1/4 tsp. Eden Organic Ground Coriander, divided

1/4 tsp. Eden Organic Cumin Powder, divided

5 Tbs. vegetable oil, divided

1 cup Eden Organic Crushed Tomatoes with Roasted Onion & Garlic

2 Tbs. lime juice

1 cup arugula

Combine sweet potato, 1 egg, 1/8 tsp. coriander, and 1/8 tsp. cumin in bowl. Season with salt and pepper, if desired.

Heat 3 Tbs. oil in large skillet over medium-high heat until hot but not smoking. Scoop 1/3 cup sweet potato mixture into pan for each of 4 pancakes. Flatten gently with spatula; cook 5 minutes per side. Set aside; keep warm.

Wipe out pan, and add 1 Tbs. oil and remaining 1/8 tsp. coriander and 1/8 tsp. cumin. Stir 10 seconds over medium-high heat, add crushed tomatoes, and bring to a simmer. Reduce heat to medium-low, and simmer 5 minutes. Transfer to small bowl, and stir in lime juice.

Wipe out pan, add remaining 1 Tbs. oil, and fry remaining 4 eggs sunny side up or over easy. Season with salt and pepper, if desired.

To serve: place 1 sweet potato pancake on each of 4 plates, top with 1 egg, 1/4 cup sauce, and 1/4 cup arugula.

nutritional information Per Serving: Calories: 297; Protein: 10 g; Total Fat: 24 g; Saturated Fat: 3 g; Carbohydrates: 11 g; Cholesterol: 233 mg; Sodium: 111 mg; Fiber: 2 g; Sugar: 5 g; Gluten-Free

VEGAN OATMEAL PANCAKES

This comes from page 68 of the September 2013 issue of Vegetarian Times. It begins, “As the first person out of bed in her house on Saturday mornings, Mary Shore savors the time to ease into the weekend. “We try to keep cooking simple so the relaxed mood lasts through the morning,” she says. These winning pancakes came out of her desire to develop a vegan version of her favorite restaurant pancakes: 'My mom taught me to substitute a little vinegar in milk when there was no buttermilk in the house, and the cider vinegar in soymilk here has the same effect of lending a little zing.'” Serves 4 in 30 minutes or less.

The recipe can be viewed online here.

3/4cup Silk Original Soymilk

2 tsp. Bragg Unfiltered Organic Apple Cider Vinegar

1 Tbs. Now Real Food Maple Syrup, plus more for drizzling, optional

2 tsp. canola oil, plus more for oiling pan

1/2 cup Now Real Food Rolled Oats

1/2 cup whole-wheat flour

1 tsp. baking soda

1 tsp. baking powder

1/4 tsp. salt

Combine soymilk, vinegar, maple syrup, and oil in small bowl. Add oats, and let soak 5 to 10 minutes.

Stir together flour, baking soda, baking powder, and salt in separate bowl. Stir soymilk mixture into flour mixture.

Preheat large skillet or griddle over medium-high heat (400°F), and lightly coat with oil. Ladle 1/4 cup batter into pan for each pancake. Cook 2 to 3 minutes, or until bubbles form on top and sides are a little dry. Flip, and cook 1 to 2 minutes more, or until browned on both sides. Drizzle with maple syrup, if using.

nutritional information Per Serving (2 pancakes): Calories: 196; Protein: 6 g; Total Fat: 7 g; Saturated Fat: less than 1 g; Carbohydrates: 30 g; Cholesterol: 0 mg; Sodium: 280 mg; Fiber: 4 g; Sugar: 5 g; Vegan

ROASTED SHALLOT, SQUASH, GRAPE AND GREEN BEAN SALAD

This comes from the September 2012 issue of Vegetarian Times, page 72. The recipe starts off, “This salad’s earthy flavors heralds the arrival of fall. Grating garlic on an Oxo or Microplane zester/grater delivers the same burst of flavor as crushing garlic in a press, but it’s faster and easier to clean up.” Serves 4.

You can view the recipe online here.

6 oz. green beans, trimmed

1 butternut squash with 4-inch neck

4 large shallots, peeled and quartered lengthwise

4 Tbs. olive oil, divided

1 cup red grapes

1 1/2 Tbs. white wine vinegar

1 1/4 tsp. finely chopped fresh rosemary

1/2 tsp. finely grated garlic

1 large bunch watercress, thick stems trimmed (4 cups)

Preheat oven to 425°F. Coat large rimmed baking sheet with cooking spray.

Blanch green beans in boiling, salted water 2 minutes. Drain, and rinse under cold water. Set aside.

Cut 6 1/2-inch-thick wheels from neck of squash. (Reserve remaining squash for another use.) Peel and halve squash wheels. Toss squash and shallots in bowl with 1 1/2 Tbs. oil; season with salt and pepper, if desired. Place squash and shallots cut side up on baking sheet. Transfer green beans to same bowl, and toss to coat with oil that remains in bowl. Place green beans and grapes on baking sheet, separated slightly from squash and shallots. Roast 8 minutes, or until green beans are crisp-tender and grapes are warmed through. Remove green beans and grapes to foil sheet. Roast squash and shallots 15 to 20 minutes more, or until browned.

Whisk together remaining 2 1/2 Tbs. oil, vinegar, rosemary, and garlic in bowl. Season with salt and pepper, if desired.

Divide watercress among serving plates. Divide squash, shallots, green beans, and grapes among serving plates, and drizzle with dressing.

nutritional information Per 1-cup serving: Calories: 204; Protein: 3 g; Total Fat: 14 g; Saturated Fat: 2 g; Carbohydrates: 20 g; Cholesterol: 0 mg; Sodium: 96 mg; Fiber: 3 g; Sugar: 8 g; Vegan; Gluten-Free

APPLE AND RED CABBAGE SLAW

This comes from page 75 of the September 2014 issue of Vegetarian Times. The recipe states, “This fall slaw is packed with surprises: cilantro, citrus, and crunchy apples.” Serve 6 in 30 minutes or less.

To view this recipe online, click here.

3 cups coarsely grated red cabbage

1 medium orange bell pepper, thinly sliced

1 Granny Smith apple, cored and cut into matchsticks (1 1/4 cups)

1 cup cilantro leaves, chopped

3 Tbs. fresh orange juice

2 Tbs. apple cider vinegar

1 Tbs. agave nectar

2 tsp. whole-grain Dijon mustard

2 tsp. olive oil

Toss together cabbage, bell pepper, apple, and cilantro in large bowl.

Whisk together remaining ingredients in small bowl. Drizzle dressing over cabbage mixture, and toss to combine. Season with salt and pepper, if desired.

nutritional information Per 1-cup serving: Calories: 63; Protein: less than 1 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 12 g; Cholesterol: 0 mg; Sodium: 52 mg; Fiber: 2 g; Sugar: 9 g; Vegan; Gluten-Free