Here are today's six vegetarian recipes to help you through the weekend. Enjoy!
GLUTEN-FREE TERIYAKI SAUCE
This comes from the July/August 2013 issue of Vegetarian Times, page 38. The recipe starts off, “Use this all-purpose sauce to marinate tofu, top vegetables, season rice, and flavor stir-fries.” Makes 1 1/2 cups in 30 minutes or less. To view online, click here.
1 Tbs. cornstarch
1/4 cup Bragg Liquid Aminos or gluten-free tamari or soy sauce
1 Tbs. toasted sesame oil
1 Tbs. finely grated onion
1 clove garlic, minced (1 tsp.)
1 tsp. grated fresh ginger
1 tsp. mirin or rice wine
3 Tbs. brown rice syrup
1 Tbs. sesame seeds, optional
Place cornstarch in small saucepan, and slowly whisk in Liquid Aminos until no lumps remain. Whisk in 3/4 cup water, then sesame oil, onion, garlic, ginger, and mirin. Bring to a boil over medium-low heat, and boil 1 minute, or until thickened, whisking constantly. Remove from heat, and stir in brown rice syrup and sesame seeds (if using).
nutritional information Per 1-Tbs. Serving: Calories: 16; Protein: less than 1 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 3 g; Cholesterol: 0 mg; Sodium: 114 mg; Fiber: less than 1 g; Sugar: 2 g; Vegan; Gluten-Free
GRILLED VEGETABLE PANZANELLA
From the July/August 2013 issue of Vegetarian Times, page 27. The recipe starts off, “Grilled summer vegetables require little seasoning to taste spectacular in this hearty bread salad.” Serves 4 in 30 minutes or less.
To view online, click here.
4 slices rustic French bread (8 oz.)
1 12-oz. pkg. cherry tomatoes
16 large green beans (4 oz.)
1 large yellow squash, quartered lengthwise
2 Tbs. olive oil
2 Tbs. white balsamic vinegar
1 large clove garlic, minced (1 tsp.)
1 small head radicchio, diced
1 oz. chilled blue cheese, crumbled or coarsely grated (1/3 cup)
4 hard-boiled eggs, roughly chopped
Coat grill pan or basket with cooking spray, and preheat over medium heat.
Grill bread slices 3 to 4 minutes per side until crisp and lightly charred. Slice into cubes, and transfer to large bowl.
Coat tomatoes, green beans, and squash lightly with cooking spray, and season with salt and pepper, if desired. Arrange in separate groups on prepared grill pan or in grill basket. Grill 8 minutes, or until squash and beans are charred and just tender, and tomatoes are splitting open, turning vegetables occasionally.
Transfer all but 4 tomatoes to medium bowl. Press tomatoes in bowl slightly to release juices. Spoon tomatoes, and then their juices, over toast cubes.
Whisk together oil, vinegar, and garlic in large serving bowl. Add remaining 4 tomatoes, mash coarsely, and season with salt and pepper, if desired. Cut green beans and squash crosswise into 1/2-inch pieces. Add cut vegetables, radicchio, and blue cheese to bowl with dressing. Toss to coat. Add bread cube mixture, and toss to coat. Sprinkle chopped eggs over top.
nutritional information Per 2-cup serving: Calories: 361; Protein: 15 g; Total Fat: 17 g; Saturated Fat: 4 g; Carbohydrates: 39 g; Cholesterol: 192 mg; Sodium: 533 mg; Fiber: 4 g; Sugar: 8 g
LATE SUMMER SUCCOTASH
If you're like me, you're probably signed up for several emailing lists, some definitely better than others. One of my favorite ones comes from Vegetarian Times. Their email dated August 8, 2014, has several lima bean recipes. Mary Margaret Chappell, Vegetarian Times' food editor, writes, “Growing up in the South, late summer meant lima beans for supper at least once a week. Everybody in my family grew them, and whenever there weren't enough in the garden, there was always a truck or two parked on a main road selling them alongside tomatoes and corn. Come August, I start to crave them. Fresh are ideal, but frozen will also do when seasoned with butter or olive oil, salt, and pepper (I can make a meal out of just a bowl of them) or added to other summery recipes.” Having grown up in New York (state, not city) and Connecticut, I can tell you that lima beans made it to our table several times a month. To this day, I still love them.
The Late Summer Succotash is from page 70 of V.T.'s September 2007 issue. It serves 6 in 30 minutes or less, and starts out, “What better way to make the most of end-of-summer produce than with a sunny succotash that can also be served cold as a salad? Feel free to use frozen lima beans—simply substitute a 10-oz. bag of thawed frozen beans, and skip step one. If you can’t find white balsamic vinegar, try white wine vinegar or apple cider vinegar.”
To view this online, click here.
2 cups shelled lima beans or 1 10-oz. pkg. frozen baby lima beans, thawed
1 Tbs. butter
1 tsp. olive oil
1 small red onion, diced (1 cup)
1 clove garlic, minced (1 tsp.)
1 cup fresh or frozen corn
1 cup cherry tomatoes, halved
2 Tbs. chopped fresh parsley
2 Tbs. chopped fresh basil
1 Tbs. white balsamic vinegar
If using fresh lima beans, bring large pot of salted water to a boil. Add beans, and blanch 2 to 3 minutes, or until tender but not soft.
Heat butter and oil in large skillet over medium-high heat. Add onion, and sauté 5 to 7 minutes, or until it begins to brown. Add garlic, and cook 1 minute more.
Stir in lima beans, and sauté 5 minutes. Add corn and tomatoes, and sauté 1 minute more, or until heated through, but tomatoes have not released their juices. Remove from heat, and stir in parsley, basil, and vinegar. Serve warm or chilled.
nutritional information Per SERVING: Calories: 179; Protein: 7 g; Total Fat: 4.5 g; Saturated Fat: 2 g; Carbohydrates: 28 g; Cholesterol: 8 mg; Sodium: 240 mg; Fiber: 6 g; Sugar: 5 g;Gluten-Free
BOW TIES WITH FENNEL, GREEN BEANS AND BABY LIMAS
This one is from the April 2000 issue of Vegetarian Times, and starts out, “Most of us prefer our green beans briefly cooked just until they're crisp-tender and bright green. Slightly longer cooking may dim the color, but it brings out the beans' inherent sweetness. Braising them with lima beans, tomatoes and fennel creates a delightful sauce for pasta.” Serves 4 to 6.
To view this online, click here.
1 Tbs. olive oil
1 medium onion, chopped
1/2 medium bulb fennel, chopped (1 cup)
4 medium cloves garlic, minced
2 Tbs. fennel seeds, lightly crushed
3 cups low-sodium vegetable broth
1 cup frozen baby lima beans
6 oz. green beans, trimmed and halved (1 1/2 cups)
1/2 tsp. salt
3/4 cup canned crushed tomatoes
1/2 cup kalamata olives, rinsed, halved and pitted
1⁄3 cup chopped fresh flat-leaf parsley
1/2 tsp. freshly ground pepper
12 oz. dried bow-tie pasta (farfalle)
1/2 cup freshly grated Parmesan cheese (2 oz.; optional)
Bring large pot of lightly salted water to a boil.
Meanwhile, in large nonstick skillet, heat oil over medium-high heat. Add onion and fennel and cook, stirring often, until softened, about 5 minutes. Add garlic and fennel seeds and cook, stirring, 1 minute. Stir in broth and lima beans and bring to a simmer.
Stir in green beans and salt, reduce heat to medium and simmer until all beans are tender, 15 to 20 minutes.
Add tomatoes and olives and simmer, stirring occasionally, until flavors have blended, about 5 minutes. Stir in parsley and pepper.
Shortly before sauce is ready, add bow ties to boiling water; stir to prevent sticking. Cook, stirring often, until just tender, 8 to 10 minutes. Drain well and place in large warm serving bowl. Add bean mixture and toss to coat. Serve sprinkled with Parmesan if desired.
nutritional information Per Serving: Calories: 338; Protein: 12 g; Total Fat: 6 g; Saturated Fat: 1 g; Carbohydrates: 50 g; Sodium: 726 mg; Fiber: 9 g; Vegan
TOMATO COBBLER WITH CORNMEAL-CHEDDAR BISCUITS
If you've been following this blog for a while, you probably realize that The Kitchn is one of my favorite places to receive emails from. That, and its brother site, Apartment Therapy send out really cool emails, which I highly recommend signing up for. (And no, no one offered any compensation for plugging either site. I just think that they're majorly cool.)
That said, Faith Durand of The Kitchn wrote of this recipe, “I'm declaring this cobbler the Recipe of Summer. It take those pints of cherry tomatoes that you can't help bringing home from the farmers market and transforms them into silky, oh-so-tender bites. Plus, you know, cheddar biscuits. Trust me: it's worth turning on the oven for this one.” She also adds, “Make sure your cast iron skillet is well-seasoned for this recipe. Tomatoes are acidic, and they can dissolve the seasoning somewhat. This isn't a big deal with a well-seasoned skillet — just rub it with a little oil after cleaning — but it can set you back a few seasonings with a new skillet. New skillets can also sometimes give acidic foods an unpleasant metallic flavor.
“If you'd prefer not to use cast iron for this, you can also cook the cobbler in a 12-inch stainless steel skillet with high sides or in a 13x9-inch baking dish.
“On its own, this cobbler makes a very satisfying vegetarian main dish. One biscuit each, plus a generous scoop of warm tomatoes, and dig in! It's filling, but not actually too heavy — it still feels like a good summer dinner. It would also go nicely with some grilled chicken on the side.” Serves 6 to 8.
To view it online from her site, click here.
4 pints cherry tomatoes (3 1/2 to 4 pounds)
1/2 tablespoon olive oil
2 red onions, peeled and thinly sliced
1 1/2 teaspoons salt, divided
4 cloves garlic, minced
1/4 cup red wine (or 2 tablespoon balsamic vinegar)
1/4 cup all-purpose flour
For the biscuits:
1 1/4 cup all-purpose flour
3/4 cup cornmeal
1 tablespoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
6 tablespoons cold unsalted butter
1 cup + 1/2 cup grated cheddar cheese, divided
3/4 to 1 cup buttermilk, plus extra to brush.
Heat the oven to 375°F with a rack placed in the middle of the oven.
Pick the stems off of the cherry tomatoes and rinse them under running water. Larger tomatoes can be sliced in half, but I generally just leave the tomatoes whole.
Warm the olive oil in a 12-inch cast-iron or high-sided stainless steel skillet over medium-high heat. When warm, add the onions and 1/2 teaspoon of salt. Sauté until the onions are very soft and tender, at least 10 minutes, or if you have the patience, lower the heat and continue cooking for another 20 or 30 minutes to caramelize the onions.
Stir the garlic into the onions and cook until fragrant, 30 to 60 seconds. Pour in the wine (or balsamic) and cook until the wine has mostly evaporated. Stir in the flour and cook until the flour is paste-like. Remove the pan from heat. Stir in the cherry tomatoes and 1 teaspoon of salt, carefully stirring and folding until the onions are evenly mixed with the tomatoes.
To prepare the biscuits, combine the flour, cornmeal, baking powder, baking soda, and salt in the bowl of a food processor. Pulse a few times to combine. Cut the cold butter into chunks and scatter it over the flour. Pulse a few times until the butter has been cut into pea-sized pieces.
Transfer the flour-and-butter mixture to a bowl and stir in 1 cup of the cheddar (reserve the other 1/2 cup for sprinkling over the top). Form a well in the middle and pour in 3/4 cup of buttermilk for firmer biscuits, or 1 cup of buttermilk for looser biscuits. Use a spatula to gently stir the buttermilk into the flour; continue stirring until all the buttermilk has been incorporated and no more dry flour remains. (Alternatively, you can make the biscuits entirely in a bowl and use your fingers or a pastry cutter to cut in the butter.)
Drop the dough over the tomatoes, making 7 to 8 biscuits. Brush the biscuits with a little buttermilk. Place the skillet on a baking sheet to catch drips, and then transfer to the oven.
Cook for 55 to 60 minutes, until the tomatoes are very bubbly and the tops of the biscuits are nicely browned. About 10 minutes before the end of baking, sprinkle the tops of the biscuits with the remaining 1/2 cup of cheddar.
Remove from the oven and let the cobbler rest for at least 15 minutes before eating. Leftovers will keep for about a week.
Recipe Notes
This recipe can also be cooked in a 13x9-inch baking dish or other 3 quart baking dish. Prepare the tomato mixture in a skillet on the stovetop, then transfer to the baking dish, top with the biscuits, and bake until bubbly.
FAT-FREE VEGAN PASTA SALAD
This comes from Jolinda Hackett, About.com's Vegetarian Food guide. Jolinda wrote, “Make a fat-free vegetarian pasta salad by using fat-free Italian salad dressing. Seasoned with fresh herbs, this fat-free pasta salad is both vegetarian and vegan.”
To view this online, click here.
Ingredients:
1 1/2 cups bowtie or corkscrew pasta
1 cup broccoli, chopped small
1 12 ounce can water-packed artichoke hearts, drained and chopped
1 purple onion, diced
1 red or yellow bell pepper, diced
1 12 ounce can green beans, diced
1 -2 tomatoes, diced
1/4 cup sliced black olives
2 tbsp chopped fresh basil
3/4 cup fat-free vegan Italian salad dressing
salt and pepper to taste
Preparation:
Cook the pasta according to package directions in salted water. Drain and allow to cool.
Lightly steam the broccoli, until just tender.
In a large bowl, toss together the pasta, broccoli and remaining ingredients and season to taste with salt and pepper.
Allow to marinate in the refrigerator at least one hour before serving. Toss again before serving.
Makes 6 servings fat-free pasta salad.
Nutritional information per serving: Calories: 171; Calories from Fat: 14% Daily Value: Total Fat: 1.6g; 2%; Trans Fat: 0.0g; Cholesterol: 0mg; 0%; Sodium: 544mg; 23%; Total Carbohydrates: 34.4g; 11%; Dietary Fiber: 7.4g; 30%; Protein: 7.2g; Vitamin A 28%, Vitamin C 98%, Calcium 9%, Iron 15%
