Wednesday Recipes

Here are today's six yummy recipes. Enjoy!

FENNEL AND ROMAIN SALAD WITH CRACKED PEPPER VINAIGRETTE

This comes from the September 2012 issue of Vegetarian Times, page 46. It starts off, “The one-to-three ratio of this orange juice–based vinaigrette can be slightly altered by adding 1/2 teaspoon vinegar to give it more tang. Black pepper has similar emulsifying properties to mustard seeds and keeps this dressing emulsified longer than a simple oil-and-juice combination.” Serves 6 in 30 minutes or less.

Cracked Pepper Vinaigrette

3 oranges

1/2 tsp. red or white wine vinegar, optional

1/4 tsp. cracked black pepper

1/2 clove garlic, minced (1/2 tsp.)

1 1/2 Tbs. grapeseed or canola oil

1 1/2 Tbs. olive oil

1/4 tsp. salt, optional

Salad

1 large fennel bulb, halved and thinly sliced or shaved on mandoline

3 cups chopped romaine lettuce

1/2 small red onion, thinly sliced (1/2 cup)

1 oz. Parmesan cheese, shaved

To make Cracked Pepper Vinaigrette: Supreme oranges by trimming ends, then standing fruit upright. Remove peel and pith with knife, following curve of fruit from top to bottom. Hold fruit over bowl, and cut sections along membranes as if you were slicing out wedges. Set orange supremes aside, and squeeze membrane “skeleton” over bowl to release remaining juice. Reserve 1 Tbs. juice for vinaigrette.

Whisk together 1 Tbs. orange juice, vinegar (if using), cracked pepper, and garlic in bowl. Whisk in grapeseed and olive oils until emulsified. Stir in salt (if using). Let stand 20 minutes.

To make Salad: Toss together fennel, romaine, red onion, and orange segments in large bowl. Toss with Cracked Pepper Vinaigrette, and garnish with Parmesan.

nutritional information Per 1-cup serving: Calories: 137; Protein: 4 g; Total Fat: 8 g; Saturated Fat: 2 g; Carbohydrates: 14 g; Cholesterol: 4 mg; Sodium: 100 mg; Fiber: 4 g; Sugar: 7 g; Gluten-Free

CURRIED CARROT SOUP WITH ROASTED PISTACHIOS

From the October 2012 issue of Vegetarian Times, page 30. The recipe starts off, “Vadouvan spice, a French-style curry blend, lends a subtle heat to this soup.” Serves 4 in 30 minutes or less.

2 Tbs. olive oil

1 20-oz. pkg. grated carrots (8 cups)

2 large leeks, light green and white parts thinly sliced (2 cups)

1/4 tsp. plus 1/8 tsp. baking soda

1/2 tsp. vadouvan spice or curry powder

1/4 cup roasted shelled pistachios, chopped

Heat oil in large pot over medium-high heat. Add carrots, leeks, and baking soda. Cover, and cook 15 minutes, stirring occasionally, or until vegetables are tender and browned in spots. Stir in vadouvan spice, and cook 30 seconds. Add 4 cups water, and bring to a simmer. Remove from heat, purée with immersion blender, and season with salt, if desired. Serve sprinkled with pistachios.

nutritional information Per 1 1/2-cup serving: Calories: 189; Protein: 4 g; Total Fat: 11 g; Saturated Fat: 1 g; Carbohydrates: 22 g; Cholesterol: 0 mg; Sodium: 225 mg; Fiber: 6 g; Sugar: 9 g; Vegan; Gluten-Free

PUMPKIN SPICE LATTE

From the Food Network Kitchen. The recipe starts off, “Savor the warm spices of this seasonal coffee shop favorite in your very own kitchen (any time of year) and save a few bucks! A little pumpkin puree added to the warm milk gives the latte extra body.” Total Time: 10 min; Prep: 5 min; Cook: 5 min; Yield: 1 drink; Level: Easy

Can be viewed online here.

Ingredients

1 cup milk

2 tablespoons pure pumpkin puree

1 tablespoon sugar

1/4 teaspoon pumpkin pie spice, plus more for sprinkling

1/4 teaspoon pure vanilla extract

1/4 cup hot espresso or strong brewed coffee

Sweetened whipped cream, for serving

Directions

Combine the milk, pumpkin puree, sugar, pumpkin pie spice and vanilla in a medium microwave safe bowl, cover the bowl with plastic wrap and vent with a small hole. Microwave until the milk is hot, 1 to 2 minutes. Whisk vigorously until the milk mixture is foamy, about 30 seconds.

Pour the espresso or coffee into a large mug and add the foamed milk. Top with whipped cream and a sprinkle of pumpkin pie spice.

CHACHOUKA CHOW CHOW

(SPICY, HEARTY NORTH AFRICAN TOMATO AND PEPPER STEW)

This comes from One Green Planet. (Hint: They have a cool email; I recommend it, if you're not already on their emailing list.) The recipe starts out, “The Chachouka Chow Chow drew my attention, not least because I couldn't figure out how to spell it (but the name sure is funny). Warming spices, tender, juicy peppers, the colours of Africa on your plate. Your house will smell of cumin for hours after you've had the last bite of your chachouka.” The recipe, which is dairy free and vegan, serves 3, while the cooking time is 30 minutes.

To view this online, click here.

Note: In the ingredients list, the email list lists “2 medium sized tomatoes (NOT beef).” I'm not sure if the writer meant “not beefsteak tomatoes,” use tomatoes rather than beef, or what, exactly. I'm going to fathom a guess and figure maybe not beefsteak tomatoes, but I could be wrong. I'm also not sure about “tinned tomatoes.” Just figure on using maybe 3 or 4 14 ounce cans of tomatoes.

Ingredients

2 tbsp coconut oil

1/2onion, minced

1 green chilli, deseeded and finely sliced

1/2 tsp cumin seeds

1 clove of garlic, finely minced

2 medium sized tomatoes (NOT beef – see note, above)

7 – 8.75 ounces tempeh, sliced into strips

3 large peppers, deseeded and sliced into strips

49 ounces can tinned tomatoes (see note, above)

1 tsp tumeric

1/2tsp cayenne (or paprika) powder

1 Tbsp nutritional yeast

1 small loaf bread, possibly peach and raisin

Preparation

Heat the coconut oil in a large, deep pan. Fry cumin seeds for a minute before adding the onion, garlic and chilli. Fry for about five minutes, until the onion is translucent, before adding the peppers, tomatoes and the rest of the spices.

Let it all bubble for about 20 minutes on low to medium heat.

Serve with a few slices of crusty, rustic bread.

Notes: If you don't like tempeh, you could try replacing it with fried tofu. If you want to make the dish even more wholesome, red kidney beans would be lovely, too, as they go so well with tomatoes and spices.

VEGAN BLACK BEAN BURGERS

This comes from Jolinda Hackett, About.com's Vegetarian Food guide. She wrote, “I love this recipe for black bean patties because its easy to make as well as tasty, two of my favorite qualities in a recipe! They aren't quite firm enough to toss on the backyard grill, but are good for an everyday meal. This veggie burger recipe is both vegetarian and vegan.” Prep Time: 10 minutes; Cook Time: 10 minutes; Total Time: 20 minutes

This can be viewed online here.

1/2 onion, diced

1 can black beans, well drained

1/2 cup flour

2 slices bread, crumbled

1 tsp garlic powder1 tsp onion powder

1/2 tsp seasoned salt

salt and pepper to taste

oil for frying

Preparation

Sautee the onions till soft, about 3-5 minutes.

In a large bowl, mash the beans until almost smooth. Add sauteed onions and the rest of the ingredients, except the oil, adding the flour a few tablespoons at a time to combine well. Mixture will be thick.

Form bean mixture into patties, approximately ½ inch thick and fry patties in a small amount of oil until slightly firm. Make veggie burgers and enjoy!

Nutrition Information: 
Servings: 6; 
Calories per serving: 294; Calories from Fat: 11; Total Fat: 1.2g; Cholesterol: 0mg; Sodium: 25mg; Total Carbohydrates: 55.3g
Dietary Fiber: 11.3g, 45% RDA; Protein: 16.8g; Vitamin A 0%, Vitamin C 1%, Calcium 10%, Iron 23%, based on a 2000 calorie diet

TUSCAN KALE AND CARROT SOUP

This was in the October 2013 issue of Vegetarian Times, page 74. It starts off, “This recipe calls for steaming the kale in a steamer insert placed over the soup's brothy base to keep the greens brightly colored and crisp-tender.” Serves 8 in 30 minutes or less.

The recipe can be viewed online here.

This recipe calls for steaming the kale in a steamer insert placed over the soup’s brothy base to keep the greens brightly colored and crisp-tender.

2 bunches multicolored carrots, cut into 1-inch chunks (4 cups)

4 cups low-sodium vegetable broth

1 15-oz. can diced tomatoes in juice

2 12-oz. bunches Tuscan kale, thinly sliced

1/4 cup chopped fresh basil, plus 6 whole leaves, divided

2 Tbs. chopped chives, plus handful whole chives, divided

1 15-oz. can white beans, rinsed and drained

1 Tbs. balsamic vinegar

Bring carrots, broth, tomatoes with juice, and 2 cups water to a simmer in large stockpot with steamer insert over medium heat.

Place kale, whole basil leaves, and whole chives in steamer insert. Set steamer inside stockpot, cover, and steam 5 to 7 minutes, using tongs to stir halfway through. Remove and discard basil and chives. Add kale, beans, and vinegar to soup, and return to a simmer. Season with salt and pepper, if desired. Stir in chopped basil and chives just before serving.

nutritional information Per 1 1/4-cup serving: Calories: 128; Protein: 7 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 25 g; Cholesterol: 0 mg; Sodium: 358 mg; Fiber: 8 g; Sugar: 6 g; Vegan; Gluten-Free