It's finally Friday. Here are six vegetarian recipes to help you through the weekend, including Easy Vegan Tempeh Chili and Easy Breaded Tofu Nuggets. Enjoy!
SIMPLE VEGETARIAN SPINACH LASAGNA
This is from Vicki Shata Retelny, RDN, at VeryWellFit. She wrote, “There's nothing like lasagna to soothe a craving for a creamy, dreamy meal. With a foundation of vitamin C-rich tomato sauce, which is loaded with the carotenoid lycopene, this Italian classic takes on a healthy bend with a good dose veggies nestled in its layers.
“Chock full of leafy green spinach, this dish is good for your brain health, as eating a serving of veggies each day has shown to fend off cognitive decline. Spinach is also loaded with iron and calcium for a total body wellness boost.“
Prep Time: 20 minutes; Cook Time: 45 minutes; Total Time: 65 minutes; Servings: 9 (1 cup each)
To view this online, go to https://www.verywellfit.com/vegetarian-spinach-lasagna-4144632.
Ingredients
1 package no-boil lasagna noodles
2 28-ounce cans tomato sauce
1/8 teaspoon kosher salt
1 teaspoon oregano
2 cloves garlic, finely minced
1 15-ounce container part-skim ricotta cheese
1 cup part-skim mozzarella cheese, grated
3 cups raw baby spinach leaves
Preparation
Preheat the oven the 350F.
On the stovetop over medium heat, pour the tomato sauce into a saucepan. Add salt, oregano, and garlic. Bring to a light boil, lower the heat, and simmer for a few minutes. Stir occasionally.
On the bottom of a 9x13 pan put a layer of tomato sauce. Place a layer of noodles on top, covering the bottom of the pan. Spread ricotta cheese on top of the noodles, top with spinach, and sprinkle with mozzarella cheese and coat with a small ladle full of sauce. Repeat the layers until you get to the top of the pan. Sprinkle the final layer with mozzarella cheese.
Place in the oven and bake for 45 minutes or until bubbly and cheese is golden brown on top.
Remove from the oven and allow to cool for a 10 minutes before serving.
Ingredient Variations and Substitutions
Make this dish higher in fiber with whole wheat noodles, although they may only be available in the boil variety. Add other vegetables such a sliced carrots, zucchini, or eggplant. For an alternative green, use baby kale or arugula. Spread pesto between the layers or incorporate it into the tomato sauce for a rich, nutty flavor.
If you want to add meat, add cooked, diced chicken breast or ground turkey to the sauce. For a non-dairy twist, use vegan cheese in lieu of ricotta and mozzarella cheese.
Cooking and Serving Tips
To save time use no-boil lasagna noodles—they're quick and easy to assemble. Plus, the part-skim ricotta cheese and mozzarella reduce the fat but still offer good-quality protein.
This dish can be assembled and placed, uncooked and covered, in the refrigerator overnight. Simply heat and serve the next day. Leftovers can be stored in the refrigerator or freezer in an airtight container.
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
SUGAR SNAP PEAS AND CARROTS
Recipe Yield: Makes 4 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/sugar-snap-peas-and-carrots.
Ingredients
1 tsp. canola oil
1 small garlic clove, minced
1 tsp. grated or minced ginger
8 oz. sugar snap peas
3 baby carrots, cut lengthwise in 8 strips
3 Tbsp. vegetable broth, or water
Salt and freshly ground black pepper, to taste
2 large basil leaves, cut crosswise in thin strips
Directions
Heat oil in a medium non-stick skillet over medium-high heat. Saute garlic and ginger until fragrant, about 30 seconds. Add peas and carrots to the pan, stirring to coat them with oil. Add broth or water. Cook, stirring occasionally, until peas are tender-crisp, about 4 minutes. Season to taste with salt and pepper. Mix in basil and serve.
Notes:
Additional Info: 2 g. dietary fiber
Nutritional Information Per Serving: Calories: 47; Fat: 1 g; Sodium: 109 mg; Protein: 2 g; Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
EASY BREADED TOFU NUGGETS
This is from Jolinda Hackett, who wrote for The Spruce Eats. For this recipe, Jolinda wrote, “Fool your kids with a meat-free tofu chicken nugget dinner, reminiscent of the favorite finger food they love to dip in ketchup, barbecue sauce, or ranch dressing.
“In this recipe, extra-firm tofu is coated with a seasoned panko breadcrumb mixture. Then, just like chicken, it's baked or fried to a crispy, addicting perfection.
“If you're squeamish about cooking with tofu, try this nugget recipe before you shun it, as the flavors mimic the taste of real chicken. Just make sure to follow the directions carefully, taking care to press the tofu before cooking for better consistency and taste. Then, decide on a cooking medium—for all-out flavor, go fried or for a low-fat preparation, go baked. Whatever way you choose, tofu (not) chicken nuggets make a perfect snack or dinner for picky kids and vegan eaters alike.
“Like most tofu recipes, this one will taste best if you press the tofu first. This allows the tofu to expel additional moisture so that it can absorb the seasonings for better flavor. It also helps the tofu retain its shape during the cooking process.”
Total: 70 mins; Prep: 45 mins; Cook: 25 mins; Yield: 4 servings
To view this online, click here.
Ingredients
1 block tofu (firm or extra-firm, well pressed)
1/3 cup soy milk (or another non-dairy milk substitute)
2 tablespoons mustard
1 tablespoon nutritional yeast
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon dried parsley (or Italian seasoning)
1/2 teaspoon sea salt
1/4 teaspoon black pepper
1/2 cup panko breadcrumbs
3 tablespoons high-heat vegetable oil (or coconut oil)
Directions
Note: while there are multiple steps to this recipe, these vegan nuggets are broken down into workable categories to help you better plan for preparation and baking.
Press the Tofu
Gather the ingredients.
Remove the tofu from its package.
Pat the block of tofu dry and place it in between two layers of paper towels.
Place a small cutting board (or flat-surfaced item) and a weight— like a pot or a brick—on top of the tofu.
Let the tofu sit for 30 minutes, replacing the paper towels when they become saturated.
Prep the Tofu
Once your tofu is pressed, slice it into 1-inch cubes or nuggets (about the size of a frozen chicken nugget).
In a wide, shallow bowl, whisk together the soy milk, mustard, nutritional yeast, and spices until smooth.
Place the panko breadcrumbs in a separate bowl.
Pan-Fry the Tofu
Heat the oil in a frying pan on medium-high heat.
Take one piece of tofu and dip it in the liquid mixture. Then carefully dip it in the breadcrumbs until well coated.
Add it to the pan and repeat the process.
Fry the pieces of tofu, turning them often, until golden brown on all sides.
Serve and enjoy!
Bake the Tofu
For a low-fat alternative cooking method, bake your tofu nuggets on a prepared baking sheet.
Preheat your oven to 350 F and then bake the tofu for 25 minutes, turning once, until golden brown.
Serve your vegetarian tofu nuggets with ketchup, barbecue sauce, or Sriracha hot sauce and enjoy.
FRESH STRAWBERRY PIE
This is from Samantha Seneviratne in The New York Times cooking e-newsletter. Samantha wrote, “This pie is a celebration of perfectly ripe, summertime strawberries. Only two cups of the berries are cooked down into a quick jam, which holds the rest of the fruit together for a delightfully fresh pie. With a crunchy shortbread crust and a cloud of freshly whipped cream, it’s reminiscent of strawberry shortcake — but maybe even better.”
Yield: 8 to 10 servings; Time: 45 minutes, plus chilling
https://cooking.nytimes.com/recipes/1019379-fresh-strawberry-pie
Ingredients
For the Crust
10 2/3 ounces shortbread cookies (2 5.3-ounce packages)
3 tablespoons granulated sugar
1 tablespoon all-purpose flour
1/4 teaspoon kosher salt
1/4 cup unsalted butter, melted
For the Filling
2 1/2 pounds strawberries (about 8 to 10 cups), hulled
1/3 cup granulated sugar
3 tablespoons strawberry preserves
1/4 cup cornstarch
Pinch of kosher salt
1 tablespoon fresh lemon juice
For the Topping
1 cup cold heavy cream
1 tablespoon confectioners’ sugar
1/2 teaspoon pure vanilla extract (optional)
Preparation
Prepare crust: Heat oven to 350 degrees. In a food processor, combine shortbread cookies, sugar, flour and salt and blend until you have fine crumbs. Transfer crumbs to a medium mixing bowl. Add butter and mix with a fork until crumbs are evenly moistened. Tip crumbs into a standard 9-inch pie plate and press them in an even layer on the bottom and up the sides of the plate. Bake until golden brown and set, 15 to 20 minutes. Transfer to a rack to cool completely.
Prepare filling: Cut each of the strawberries in quarters or eighths, if they are large. Transfer 2 cups berries to a small saucepan and crush completely with a potato masher. Set aside the remaining berries in a large bowl. Add the sugar, preserves, cornstarch, 1 tablespoon water and salt to the saucepan.
Bring strawberry mixture to a boil over medium heat and then cook it an additional 2 minutes, stirring constantly. Add strawberry mixture and lemon juice to the strawberries in the bowl and stir to combine. Transfer to the prepared crust and gently tap it down into an even layer. Transfer to the fridge to set for at least 4 hours.
Just before serving, whip cream, confectioners’ sugar and vanilla, if using, to soft peaks. Top pie with whipped cream.
JOLLOF RICE
This is from Yewande Komolafe in the The New York Times cooking email. Yewande wrote, “A successful batch of jollof rice requires a few key ingredients (tomatoes, peppers, onions, a few herbs, spices and some stock) and a perfect sauce-to-rice ratio, so the cooked grains remain separate. I have found that the best, no-fuss way to do this is in the oven. Jollof is typically made with long-grain rice, though in Nigeria, parboiled rice is the norm. Most jollof is prepared over an open flame or on a stovetop. Missing from this oven version is the slightly smoky flavor you get from the little bits of rice that have browned on the bottom of your pan, but that’s nothing a pinch of smoked paprika can’t fix. Serve with braised goat or other stewed meats, and a side of fried plantains.”
Note: Okay, this is me writing. Obviously, for this blog, I'm adding that, if you're a vegetarian (like I am), you might not be serving this with any meat. But that said, it would be fantastic with any vegetarian stews or chilis, anything that you might otherwise serve over noddles, rice, crackers, etc.
Yield: 8 to 10 servings; Time: 1 1/2 hours
This was featured in “Yewande Komolafe’s 10 Essential Nigerian Recipes” and can be viewed online at https://cooking.nytimes.com/recipes/1020288-jollof-rice.
Ingredients
For the Obe Ata:
1 (14-ounce) can whole peeled tomatoes with their juices
1 medium red bell pepper, stemmed, seeded and roughly chopped
1/2 medium red onion, peeled and roughly chopped
4 garlic cloves, peeled
1 (1-inch) piece fresh ginger, peeled and finely chopped
1 red habanero chile, stemmed
2 tablespoons canola or other neutral oil
For the Jollof Rice:
1/2 cup canola or other neutral oil
2 medium red onions, peeled, halved and thinly sliced
4 garlic cloves, thinly sliced
1 tablespoon tomato paste
1 teaspoon ground turmeric
1/4 teaspoon smoked paprika (optional)
3 cups parboiled long-grain rice (such as Carolina Gold or Uncle Ben’s Original), basmati or jasmine rice (about 1 1/4 pounds)
5 fresh thyme sprigs
1 fresh bay leaf
Kosher salt and freshly ground black pepper
2 cups beef, chicken or vegetable stock
Preparation
Prepare the obe ata: Working in batches if needed, combine all the obe ata ingredients except the canola oil in a blender and purée on high until smooth. The liquid from the can of tomatoes should suffice, but you can add up to 1/4 cup of water if necessary to get the purée going. (You should have about 3 cups of purée.)
Heat the 2 tablespoons canola oil in a medium saucepan over medium-high. Add the purée and bring to a simmer. Reduce heat to medium, cover and simmer until the sauce is slightly reduced by about a third of its original volume, 18 to 20 minutes. (It should make about 2 cups. Obe ata can be cooled and refrigerated for up to 2 weeks, or frozen for up to 1 month.)
Prepare the rice: Heat the oven to 350 degrees. Heat the 1/2 cup canola oil in a large Dutch oven over medium until shimmering, about 1 minute. Add the onions and cook, stirring frequently, until softened, 6 to 8 minutes. Remove half the onions to a plate and set aside. Add the garlic and sauté until fragrant and translucent, about 2 minutes. Add the tomato paste, turmeric and smoked paprika, if using, and toast, stirring occasionally, until turmeric is fragrant and tomato paste has deepened to a dark red color, about 2 minutes.
Stir in the obe ata sauce and bring to a simmer over medium heat. The habanero oils love to disperse in the air, so you may want to turn on your stovetop fan or open a window while simmering the obe ata. Stir in the rice, thyme and bay leaf, and season with salt and pepper. Stir in the stock and cover with a lid. Transfer the pot to the oven and cook until rice is just tender, 35 minutes.
Remove the pot from the oven and let sit, covered (no peeking) for 15 minutes. Uncover, fluff the rice with a fork and stir in the reserved sautéed onions. Adjust seasoning, if necessary, and discard the thyme sprigs and bay leaf. Serve warm.
Showing posts with label diabetic gourmet. Show all posts
Showing posts with label diabetic gourmet. Show all posts
Friday, June 27, 2025
Friday, April 18, 2025
Friday Recipes
It's finally Friday. Yay! Here are six yummy vegetarian recipes to help you through the weekend, including Spicy Slow Cooker Vegetarian Chili and Vegetarian Stuffed Peppers. Enjoy!
VEGETARIAN TAMALE PIE
This yumminess is from Melissa Clark in The New York Times cooking enewsletter. This recipe begins, "Not to be confused with a Latin American tamale, tamale pie is a comforting retro casserole made from ground beef chili that is topped with cornbread batter and then baked. This vegetarian version relies on vegetables and beans instead of meat. Fresh green chiles and onions are broiled until charred to deepen their flavor, then puréed with tomatoes to make a complex sauce for the beans. The cornbread topping — crisp at the surface, tender underneath — gets an optional handful of Cheddar folded into the mix for added verve. Serve this one-pot meal on its own or with a creamy dollop of sour cream or yogurt on the side."
Time: 1 hour; Yield: 6 to 8 servings
This was featured in "A Vegetarian Update for Old-School Tamale Pie", and can be viewed online at https://cooking.nytimes.com/recipes/1023880-vegetarian-tamale-pie.
Ingredients
For the Chili
1 large red or white onion, halved
2 jalapeños, halved lengthwise and seeded (if desired)
1 poblano or green bell pepper, sliced in half lengthwise, seeds removed
2 tablespoons extra-virgin olive oil, plus more for brushing
1-3/4 teaspoons kosher salt (such as Diamond Crystal), plus more as needed
1 (28-ounce) can whole plum or diced tomatoes
3 fat garlic cloves, finely grated or minced
2 tablespoons mild or hot chili powder, more as needed
2 teaspoons dried oregano
1-3/4 teaspoons ground cumin
3 (15-ounce) cans black or pinto beans, drained and rinsed
1 cup chopped fresh cilantro leaves and tender stems (optional)
For the Cornbread
3/4 cup fine cornmeal
2 tablespoons all-purpose flour
1-1/2 teaspoons baking powder
1/2 teaspoon kosher salt (such as Diamond Crystal)
1 large egg, at room temperature
1/3 cup sour cream or whole-milk yogurt, plus more for serving
1/4 cup unsalted butter, melted and cooled
2 teaspoons honey
2 scallions, whites and greens thinly sliced, plus more for serving
1 cup grated Cheddar (optional)
Preparation
Prepare the chili: Move a rack as close to the heating element as possible and heat the broiler. Cover a baking sheet with foil. Finely dice half of the onion and set aside for later.
Slice remaining onion half into 1/2-inch-thick half-moons and arrange on the prepared baking sheet. Place jalapeños and poblano next to onions, cut sides down. Lightly brush vegetables with oil and sprinkle with a pinch of salt. Broil 2 to 4 minutes, until vegetables are charred on one side. (If the chiles are small, they will be charred after 1 to 2 minutes.) Flip vegetables and broil until the other side is charred, 1 to 3 minutes.
Transfer pan to a rack until cool enough to handle, then stem the peppers. Transfer charred vegetables and any accumulated juices to a blender (or use a bowl and immersion blender). Add canned tomato and 1/4 teaspoon salt, and blend to a coarse purée. You can make this up to 4 days ahead, and store in the refrigerator until needed.)
Heat oven to 425 degrees. In a large Dutch oven, heat the 2 tablespoons olive oil over medium-high. Add diced onion and sauté until lightly browned, 6 to 9 minutes. Add garlic and cook until fragrant, about 1 minute. Stir in chili powder, oregano, remaining 1-1/2 teaspoons salt and cumin, and cook until spices darken, about 30 seconds.
Add beans and the reserved tomato purée, and let mixture simmer until thick like a chili, 10 to 15 minutes. Stir in cilantro, if using. Taste and add more salt and chili powder, if needed.
While the chili simmers, prepare the cornbread: In a medium bowl, whisk together cornmeal, flour, baking powder and salt.
In a small bowl, whisk together egg, sour cream, butter and honey. Whisk egg mixture into cornmeal mixture until combined. Fold in scallions.
Spread cornbread topping over the chili, then top with grated cheese, if using. Bake, uncovered, until cornbread is golden brown, 20 to 25 minutes. Serve hot or warm, topped with sour cream and more scallions.
RATATOUILLE
Recipe Yield: Serves 4
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/ratatouille.
Ingredients
1 small eggplant, cut into 1/2-inch cubes
Salt and freshly ground black pepper
2 Tbsp. extra virgin olive oil
2 large red bell peppers, seeded and cut into 3/4-inch pieces
4 small zucchini, sliced
1 onion, coarsely chopped
4 cloves garlic, minced
1 lb. tomatoes, chopped, OR 1 can (28 oz.) whole tomatoes, drained and chopped
1/3 cup chopped fresh basil
Directions
Sprinkle eggplant lightly with salt and let drain in colander for 30 minutes. Pat dry.
In non-stick skillet heat 1 tablespoon oil over medium-high heat. Add eggplant. Stir and cook until soft and browned, about 6 to 7 minutes. Transfer eggplant to bowl.
Add remaining oil to pan and heat until hot. Add red peppers, zucchini, onion and garlic. Cook vegetables, stirring, until tender, about 3 to 5 minutes.
Mix in tomatoes, basil and eggplant. Stirring occasionally, cook on low heat 15 to 20 minutes or until all vegetables are very tender. Add salt and pepper to taste.
Ratatouille, a specialty of the Provence region of France, is a popular and versatile dish that uses large amounts of produce. The tomatoes and eggplant create a juicy, stew-like sauce that accentuates the flavors of basil and garlic. Serve it hot as a side dish or over a grain for an entree. This version also tastes great when served cold.
Nutritional Information Per Serving: Calories: 123; Fat: 5 g; Sodium: 200 mg; Protein: 4 g; Carbohydrates: 19 g
Diabetic Exchanges: 3-1/2 Vegetable; 1 Fat
SPICY SLOW COOKER VEGETARIAN CHILI
This is from WW (formerly Weight Watchers), and begins, "This super-flavorful vegetarian chili is ready to cook in just 20 minutes. The rest of the work is done by the slow cooker so you can move on with your day. Full of wonderful veggies, this chili packs a bit of heat from the poblano peppers and chipotle chili powder. If you want to dial it down, use green bell peppers instead of the poblano. A rich tomato base and filling beans makes each bowl hearty enough for the staunchest meat-lover to embrace. Toss the ingredients together at night and start the slow cooker on your way to work in the morning. When you arrive home, dinner is ready!"
Prep Time: 20 minutes; Cook Time: 6 hours; Total Time: 6 hours 20 minutes; Serves: 6; Difficulty: Easy; 1 point
To view this online, click here.
Ingredients
29 oz. canned diced tomatoes, fire-roasted with garlic
3 Tbsp Canned tomato paste
1 Tbsp Olive oil
1 Tbsp chili powder, regular-variety
1/2 tsp chili powder, chipotle-variety
1 tsp ground cumin
2 large uncooked zucchini, cut into 3/4-inch dice (about 4 cups)
2 cups frozen corn kernels
15 oz. canned black beans, rinsed and drained
15 oz. canned pinto beans, rinsed and drained
2 medium poblano chile, seeded and diced (about 1-3/4 cups)
3/4 cup cilantro, fresh, chopped
1/2 cup water, or up to 1 cup if needed
3/4 tsp table salt, or to taste
Directions
In a 4-quart or larger slow cooker, combine tomatoes, tomato paste, oil, both types of chili powder and cumin. Add zucchini, corn, both types of beans and poblanos; stir to mix well.
Cover and cook on LOW setting until vegetables are tender, about 6 hours.
Stir in cilantro and enough water to desired consistency; season with salt.
Yields about 1-1/2 cups per serving.
Notes
Serve topped with reduced-fat sour cream, if desired.
VEGETARIAN STUFFED PEPPERS
This recipe was posted by DWYATT on AllRecipes, and begins, "This was the first vegetarian recipe I ever made – green peppers stuffed with a mixture of brown rice, nuts, dried cranberries, tofu and cheese. Substitute soy cheese for the Parmesan to create a vegan delight."
Prep: 10 minutes; Cook: 1 hour 10 minutes; Ready In: 1 hour 20 minutes
View this online here.
Note: If you're like me and don't have cooking sherry around, feel free to replace it with with alcohol-free cooking sherry (if there is such a thing) or 3 tablespoons of water. Personally, it's been decades since I've had cooking wine/sherry/etc in my house, as well as non-cooking (drinking) alcohol. When I want to celebrate, say at New Year's, etc., I've found that there are plenty of non-alcoholic sparkling juices on the market.
Ingredients
1 1/2 cups brown rice
6 large green bell peppers
3 tablespoons soy sauce
3 tablespoons cooking sherry
1 teaspoon vegetarian Worcestershire sauce
1 1/2 cups extra firm tofu
1/2 cup sweetened dried cranberries
1/4 cup chopped pecans
1/2 cup grated Parmesan cheese
salt and pepper to taste
2 cups tomato sauce
2 tablespoons brown sugar
Directions
Preheat oven to 350 degrees F (175 degrees C). In a saucepan bring 3 cups water to a boil. Stir in rice. Reduce heat, cover and simmer for 40 minutes.
Meanwhile, core and seed green peppers, leaving bottoms intact. Place peppers in a microwavable dish with about 1/2 inch of water in the bottom. Microwave on high for 6 minutes.
In a small frying pan bring soy sauce, wine and Worcestershire sauce to a simmer. Add tofu and simmer until the liquid is absorbed. Combine rice (after it has cooled), tofu, cranberries, nuts, cheese, salt and pepper; mix and pack firmly into peppers. Return peppers to the dish you first microwaved them in, and bake in preheated oven for 25 to 30 minutes, or until lightly browned on top.
Meanwhile, in a small saucepan over low heat, combine tomato sauce and brown sugar; heat until hot throughout. Spoon sauce over each serving.
CHICKPEA SPAGHETTI COTTAGE CHEESE ALFREDO
This is from WW (formerly WeightWatchers). It begins, "Fat-free cottage cheese makes a surprisingly rich, silky, creamy Alfredo sauce. We don’t recommend using a food processor here; the key is to blend the cottage cheese well, until it’s completely smooth. Opt for 2% milk here, as the extra richness (as opposed to skim or 1%) is integral to the sauce’s Alfredo-like texture. When you first add the pasta to the sauce, it will be extremely creamy; the noodles will soak the sauce up quickly, though."
Prep Time: 10 minutes; Cook Time: 15 minutes; Total Time: 25 minutes; Serves: 4; Serving size: 1 cup; Difficulty: Easy
To view this online, click here.
Ingredients
8 oz uncooked chickpea pasta, spaghetti variety
1 cup 2% reduced fat milk
3/4 cups Fat free cottage cheese
1 Tbsp Cornstarch
3/4 tsp Kosher salt
1/2 tsp Black pepper
1 large clove garlic, grated
1/4 cups Grated Parmesan cheese
2 Tbsp Fresh parsley, chopped (optional)
Directions
Cook the pasta according to the package directions.
Meanwhile, place the milk, cottage cheese, cornstarch, salt, pepper, and garlic in a blender; blend on high speed until completely smooth, 30 seconds to 1 minute. Pour the milk mixture into a large skillet. Cook over medium heat until just bubbly around the edges and thickened, stirring almost constantly, about 4 minutes. Stir in the cheese.
When the pasta is done, scoop out 1/2 cup of the pasta cooking water, then drain the pasta. Add the pasta to the sauce; toss well with tongs until thoroughly coated, adding a little pasta water if needed. Sprinkle with the parsley, if desired.
SAVORY BEAN SPINACH SOUP
This is from Eating Well, and begins, "Let a slow cooker complete this vegetarian soup. Serve it in cups as a sandwich side or ladle it into bowls for a light meal."
Prep Time: 15 minutes; Additional Time: 5 hours; Total Time: 5 hours 15 minutes; Yield: 6 servings
To view this online, go to https://www.eatingwell.com/recipe/259615/savory-bean-spinach-soup/.
Ingredients
3 (14 ounce) cans vegetable broth
1 (15 ounce) can tomato puree
1 (15 ounce) can white or Great Northern beans, rinsed and drained
1/2 cup converted white rice
1/2 cup finely chopped onion
2 cloves garlic, minced
1 teaspoon dried basil, crushed
1/4 teaspoon salt
1/4 teaspoon ground black pepper
8 cups coarsely chopped fresh spinach or kale leaves
Finely shredded Parmesan cheese
Directions
In a 3-1/2- or 4-quart slow cooker combine broth, tomato puree, beans, rice, onion, garlic, basil, salt, and pepper.
Cover; cook on low-heat setting for 5 to 7 hours or on high-heat setting for 2-1/2 to 3-1/2 hours.
Stir spinach into soup. Serve with Parmesan cheese.
VEGETARIAN TAMALE PIE
This yumminess is from Melissa Clark in The New York Times cooking enewsletter. This recipe begins, "Not to be confused with a Latin American tamale, tamale pie is a comforting retro casserole made from ground beef chili that is topped with cornbread batter and then baked. This vegetarian version relies on vegetables and beans instead of meat. Fresh green chiles and onions are broiled until charred to deepen their flavor, then puréed with tomatoes to make a complex sauce for the beans. The cornbread topping — crisp at the surface, tender underneath — gets an optional handful of Cheddar folded into the mix for added verve. Serve this one-pot meal on its own or with a creamy dollop of sour cream or yogurt on the side."
Time: 1 hour; Yield: 6 to 8 servings
This was featured in "A Vegetarian Update for Old-School Tamale Pie", and can be viewed online at https://cooking.nytimes.com/recipes/1023880-vegetarian-tamale-pie.
Ingredients
For the Chili
1 large red or white onion, halved
2 jalapeños, halved lengthwise and seeded (if desired)
1 poblano or green bell pepper, sliced in half lengthwise, seeds removed
2 tablespoons extra-virgin olive oil, plus more for brushing
1-3/4 teaspoons kosher salt (such as Diamond Crystal), plus more as needed
1 (28-ounce) can whole plum or diced tomatoes
3 fat garlic cloves, finely grated or minced
2 tablespoons mild or hot chili powder, more as needed
2 teaspoons dried oregano
1-3/4 teaspoons ground cumin
3 (15-ounce) cans black or pinto beans, drained and rinsed
1 cup chopped fresh cilantro leaves and tender stems (optional)
For the Cornbread
3/4 cup fine cornmeal
2 tablespoons all-purpose flour
1-1/2 teaspoons baking powder
1/2 teaspoon kosher salt (such as Diamond Crystal)
1 large egg, at room temperature
1/3 cup sour cream or whole-milk yogurt, plus more for serving
1/4 cup unsalted butter, melted and cooled
2 teaspoons honey
2 scallions, whites and greens thinly sliced, plus more for serving
1 cup grated Cheddar (optional)
Preparation
Prepare the chili: Move a rack as close to the heating element as possible and heat the broiler. Cover a baking sheet with foil. Finely dice half of the onion and set aside for later.
Slice remaining onion half into 1/2-inch-thick half-moons and arrange on the prepared baking sheet. Place jalapeños and poblano next to onions, cut sides down. Lightly brush vegetables with oil and sprinkle with a pinch of salt. Broil 2 to 4 minutes, until vegetables are charred on one side. (If the chiles are small, they will be charred after 1 to 2 minutes.) Flip vegetables and broil until the other side is charred, 1 to 3 minutes.
Transfer pan to a rack until cool enough to handle, then stem the peppers. Transfer charred vegetables and any accumulated juices to a blender (or use a bowl and immersion blender). Add canned tomato and 1/4 teaspoon salt, and blend to a coarse purée. You can make this up to 4 days ahead, and store in the refrigerator until needed.)
Heat oven to 425 degrees. In a large Dutch oven, heat the 2 tablespoons olive oil over medium-high. Add diced onion and sauté until lightly browned, 6 to 9 minutes. Add garlic and cook until fragrant, about 1 minute. Stir in chili powder, oregano, remaining 1-1/2 teaspoons salt and cumin, and cook until spices darken, about 30 seconds.
Add beans and the reserved tomato purée, and let mixture simmer until thick like a chili, 10 to 15 minutes. Stir in cilantro, if using. Taste and add more salt and chili powder, if needed.
While the chili simmers, prepare the cornbread: In a medium bowl, whisk together cornmeal, flour, baking powder and salt.
In a small bowl, whisk together egg, sour cream, butter and honey. Whisk egg mixture into cornmeal mixture until combined. Fold in scallions.
Spread cornbread topping over the chili, then top with grated cheese, if using. Bake, uncovered, until cornbread is golden brown, 20 to 25 minutes. Serve hot or warm, topped with sour cream and more scallions.
RATATOUILLE
Recipe Yield: Serves 4
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/ratatouille.
Ingredients
1 small eggplant, cut into 1/2-inch cubes
Salt and freshly ground black pepper
2 Tbsp. extra virgin olive oil
2 large red bell peppers, seeded and cut into 3/4-inch pieces
4 small zucchini, sliced
1 onion, coarsely chopped
4 cloves garlic, minced
1 lb. tomatoes, chopped, OR 1 can (28 oz.) whole tomatoes, drained and chopped
1/3 cup chopped fresh basil
Directions
Sprinkle eggplant lightly with salt and let drain in colander for 30 minutes. Pat dry.
In non-stick skillet heat 1 tablespoon oil over medium-high heat. Add eggplant. Stir and cook until soft and browned, about 6 to 7 minutes. Transfer eggplant to bowl.
Add remaining oil to pan and heat until hot. Add red peppers, zucchini, onion and garlic. Cook vegetables, stirring, until tender, about 3 to 5 minutes.
Mix in tomatoes, basil and eggplant. Stirring occasionally, cook on low heat 15 to 20 minutes or until all vegetables are very tender. Add salt and pepper to taste.
Ratatouille, a specialty of the Provence region of France, is a popular and versatile dish that uses large amounts of produce. The tomatoes and eggplant create a juicy, stew-like sauce that accentuates the flavors of basil and garlic. Serve it hot as a side dish or over a grain for an entree. This version also tastes great when served cold.
Nutritional Information Per Serving: Calories: 123; Fat: 5 g; Sodium: 200 mg; Protein: 4 g; Carbohydrates: 19 g
Diabetic Exchanges: 3-1/2 Vegetable; 1 Fat
SPICY SLOW COOKER VEGETARIAN CHILI
This is from WW (formerly Weight Watchers), and begins, "This super-flavorful vegetarian chili is ready to cook in just 20 minutes. The rest of the work is done by the slow cooker so you can move on with your day. Full of wonderful veggies, this chili packs a bit of heat from the poblano peppers and chipotle chili powder. If you want to dial it down, use green bell peppers instead of the poblano. A rich tomato base and filling beans makes each bowl hearty enough for the staunchest meat-lover to embrace. Toss the ingredients together at night and start the slow cooker on your way to work in the morning. When you arrive home, dinner is ready!"
Prep Time: 20 minutes; Cook Time: 6 hours; Total Time: 6 hours 20 minutes; Serves: 6; Difficulty: Easy; 1 point
To view this online, click here.
Ingredients
29 oz. canned diced tomatoes, fire-roasted with garlic
3 Tbsp Canned tomato paste
1 Tbsp Olive oil
1 Tbsp chili powder, regular-variety
1/2 tsp chili powder, chipotle-variety
1 tsp ground cumin
2 large uncooked zucchini, cut into 3/4-inch dice (about 4 cups)
2 cups frozen corn kernels
15 oz. canned black beans, rinsed and drained
15 oz. canned pinto beans, rinsed and drained
2 medium poblano chile, seeded and diced (about 1-3/4 cups)
3/4 cup cilantro, fresh, chopped
1/2 cup water, or up to 1 cup if needed
3/4 tsp table salt, or to taste
Directions
In a 4-quart or larger slow cooker, combine tomatoes, tomato paste, oil, both types of chili powder and cumin. Add zucchini, corn, both types of beans and poblanos; stir to mix well.
Cover and cook on LOW setting until vegetables are tender, about 6 hours.
Stir in cilantro and enough water to desired consistency; season with salt.
Yields about 1-1/2 cups per serving.
Notes
Serve topped with reduced-fat sour cream, if desired.
VEGETARIAN STUFFED PEPPERS
This recipe was posted by DWYATT on AllRecipes, and begins, "This was the first vegetarian recipe I ever made – green peppers stuffed with a mixture of brown rice, nuts, dried cranberries, tofu and cheese. Substitute soy cheese for the Parmesan to create a vegan delight."
Prep: 10 minutes; Cook: 1 hour 10 minutes; Ready In: 1 hour 20 minutes
View this online here.
Note: If you're like me and don't have cooking sherry around, feel free to replace it with with alcohol-free cooking sherry (if there is such a thing) or 3 tablespoons of water. Personally, it's been decades since I've had cooking wine/sherry/etc in my house, as well as non-cooking (drinking) alcohol. When I want to celebrate, say at New Year's, etc., I've found that there are plenty of non-alcoholic sparkling juices on the market.
Ingredients
1 1/2 cups brown rice
6 large green bell peppers
3 tablespoons soy sauce
3 tablespoons cooking sherry
1 teaspoon vegetarian Worcestershire sauce
1 1/2 cups extra firm tofu
1/2 cup sweetened dried cranberries
1/4 cup chopped pecans
1/2 cup grated Parmesan cheese
salt and pepper to taste
2 cups tomato sauce
2 tablespoons brown sugar
Directions
Preheat oven to 350 degrees F (175 degrees C). In a saucepan bring 3 cups water to a boil. Stir in rice. Reduce heat, cover and simmer for 40 minutes.
Meanwhile, core and seed green peppers, leaving bottoms intact. Place peppers in a microwavable dish with about 1/2 inch of water in the bottom. Microwave on high for 6 minutes.
In a small frying pan bring soy sauce, wine and Worcestershire sauce to a simmer. Add tofu and simmer until the liquid is absorbed. Combine rice (after it has cooled), tofu, cranberries, nuts, cheese, salt and pepper; mix and pack firmly into peppers. Return peppers to the dish you first microwaved them in, and bake in preheated oven for 25 to 30 minutes, or until lightly browned on top.
Meanwhile, in a small saucepan over low heat, combine tomato sauce and brown sugar; heat until hot throughout. Spoon sauce over each serving.
CHICKPEA SPAGHETTI COTTAGE CHEESE ALFREDO
This is from WW (formerly WeightWatchers). It begins, "Fat-free cottage cheese makes a surprisingly rich, silky, creamy Alfredo sauce. We don’t recommend using a food processor here; the key is to blend the cottage cheese well, until it’s completely smooth. Opt for 2% milk here, as the extra richness (as opposed to skim or 1%) is integral to the sauce’s Alfredo-like texture. When you first add the pasta to the sauce, it will be extremely creamy; the noodles will soak the sauce up quickly, though."
Prep Time: 10 minutes; Cook Time: 15 minutes; Total Time: 25 minutes; Serves: 4; Serving size: 1 cup; Difficulty: Easy
To view this online, click here.
Ingredients
8 oz uncooked chickpea pasta, spaghetti variety
1 cup 2% reduced fat milk
3/4 cups Fat free cottage cheese
1 Tbsp Cornstarch
3/4 tsp Kosher salt
1/2 tsp Black pepper
1 large clove garlic, grated
1/4 cups Grated Parmesan cheese
2 Tbsp Fresh parsley, chopped (optional)
Directions
Cook the pasta according to the package directions.
Meanwhile, place the milk, cottage cheese, cornstarch, salt, pepper, and garlic in a blender; blend on high speed until completely smooth, 30 seconds to 1 minute. Pour the milk mixture into a large skillet. Cook over medium heat until just bubbly around the edges and thickened, stirring almost constantly, about 4 minutes. Stir in the cheese.
When the pasta is done, scoop out 1/2 cup of the pasta cooking water, then drain the pasta. Add the pasta to the sauce; toss well with tongs until thoroughly coated, adding a little pasta water if needed. Sprinkle with the parsley, if desired.
SAVORY BEAN SPINACH SOUP
This is from Eating Well, and begins, "Let a slow cooker complete this vegetarian soup. Serve it in cups as a sandwich side or ladle it into bowls for a light meal."
Prep Time: 15 minutes; Additional Time: 5 hours; Total Time: 5 hours 15 minutes; Yield: 6 servings
To view this online, go to https://www.eatingwell.com/recipe/259615/savory-bean-spinach-soup/.
Ingredients
3 (14 ounce) cans vegetable broth
1 (15 ounce) can tomato puree
1 (15 ounce) can white or Great Northern beans, rinsed and drained
1/2 cup converted white rice
1/2 cup finely chopped onion
2 cloves garlic, minced
1 teaspoon dried basil, crushed
1/4 teaspoon salt
1/4 teaspoon ground black pepper
8 cups coarsely chopped fresh spinach or kale leaves
Finely shredded Parmesan cheese
Directions
In a 3-1/2- or 4-quart slow cooker combine broth, tomato puree, beans, rice, onion, garlic, basil, salt, and pepper.
Cover; cook on low-heat setting for 5 to 7 hours or on high-heat setting for 2-1/2 to 3-1/2 hours.
Stir spinach into soup. Serve with Parmesan cheese.
Thursday, August 1, 2024
Thursday Recipes
It's another hot, sultry summer day (at least here in Florida). Any outdoor stuff - lawn mowing, running, almost anything outdoors - is best done early in the morning, or late afternoon. The rest of the day, I'll probably be working inside, with the Olympics playing in the background.
In the meantime, we do need to eat. Here are today's recipes, including Moroccan Chickpea and Squash Stew and a vegan Kung Pao Tofu. Enjoy!
JOLLOF RICE
This is from Yewande Komolafe in the The New York Times cooking email. Yewande wrote, “A successful batch of jollof rice requires a few key ingredients (tomatoes, peppers, onions, a few herbs, spices and some stock) and a perfect sauce-to-rice ratio, so the cooked grains remain separate. I have found that the best, no-fuss way to do this is in the oven. Jollof is typically made with long-grain rice, though in Nigeria, parboiled rice is the norm. Most jollof is prepared over an open flame or on a stovetop. Missing from this oven version is the slightly smoky flavor you get from the little bits of rice that have browned on the bottom of your pan, but that’s nothing a pinch of smoked paprika can’t fix. Serve with braised goat or other stewed meats, and a side of fried plantains.”
Note: Okay, this is me writing. Obviously, for this blog, I'm adding that, if you're a vegetarian (like I am), you might not be serving this with any meat. But that said, it would be fantastic with any vegetarian stews or chilis, anything that you might otherwise serve over noddles, rice, crackers, etc.
Yield: 8 to 10 servings; Time: 1 1/2 hours
This was featured in “Yewande Komolafe’s 10 Essential Nigerian Recipes” and can be viewed online at https://cooking.nytimes.com/recipes/1020288-jollof-rice.
Ingredients
For the Obe Ata:
1 (14-ounce) can whole peeled tomatoes with their juices
1 medium red bell pepper, stemmed, seeded and roughly chopped
1/2 medium red onion, peeled and roughly chopped
4 garlic cloves, peeled
1 (1-inch) piece fresh ginger, peeled and finely chopped
1 red habanero chile, stemmed
2 tablespoons canola or other neutral oil
For the Jollof Rice:
1/2 cup canola or other neutral oil
2 medium red onions, peeled, halved and thinly sliced
4 garlic cloves, thinly sliced
1 tablespoon tomato paste
1 teaspoon ground turmeric
1/4 teaspoon smoked paprika (optional)
3 cups parboiled long-grain rice (such as Carolina Gold or Uncle Ben’s Original), basmati or jasmine rice (about 1-1/4 pounds)
5 fresh thyme sprigs
1 fresh bay leaf
Kosher salt and freshly ground black pepper
2 cups beef, chicken or vegetable stock
Preparation
Prepare the obe ata: Working in batches if needed, combine all the obe ata ingredients except the canola oil in a blender and purée on high until smooth. The liquid from the can of tomatoes should suffice, but you can add up to 1/4 cup of water if necessary to get the purée going. (You should have about 3 cups of purée.)
Heat the 2 tablespoons canola oil in a medium saucepan over medium-high. Add the purée and bring to a simmer. Reduce heat to medium, cover and simmer until the sauce is slightly reduced by about a third of its original volume, 18 to 20 minutes. (It should make about 2 cups. Obe ata can be cooled and refrigerated for up to 2 weeks, or frozen for up to 1 month.)
Prepare the rice: Heat the oven to 350 degrees. Heat the 1/2 cup canola oil in a large Dutch oven over medium until shimmering, about 1 minute. Add the onions and cook, stirring frequently, until softened, 6 to 8 minutes. Remove half the onions to a plate and set aside. Add the garlic and sauté until fragrant and translucent, about 2 minutes. Add the tomato paste, turmeric and smoked paprika, if using, and toast, stirring occasionally, until turmeric is fragrant and tomato paste has deepened to a dark red color, about 2 minutes.
Stir in the obe ata sauce and bring to a simmer over medium heat. The habanero oils love to disperse in the air, so you may want to turn on your stovetop fan or open a window while simmering the obe ata. Stir in the rice, thyme and bay leaf, and season with salt and pepper. Stir in the stock and cover with a lid. Transfer the pot to the oven and cook until rice is just tender, 35 minutes.
Remove the pot from the oven and let sit, covered (no peeking) for 15 minutes. Uncover, fluff the rice with a fork and stir in the reserved sautéed onions. Adjust seasoning, if necessary, and discard the thyme sprigs and bay leaf. Serve warm.
TUMBLE-JUMBLE STRAWBERRY TART
This is from Dorie Greenspan at The New York Times cooking e-newsletter. Dorie wrote, “I first had a strawberry tart like this one more than 10 years ago at the Paris cafe La Palette, and I’ve been making my own version of it ever since. It’s simply a crust slicked with some jam and then topped with an abundance of berries; whipped cream or crème fraîche is optional. The recipe is straightforward, but the construction is genius. You bake the crust, which is both crisp and tender, to a beautiful golden color and then set it aside. (Use the scraps of dough to make cookies; sprinkle with sugar before baking.) When you’re ready for dessert, you cut and finish only as many servings as you need, ensuring that the crust will always have great texture and the berries will always be fresh and bright. You could use a store-bought crust, but there are so few components in this dessert, it’s good to make each one count.”
Yield: 6 servings; Time: 45 minutes, plus chilling and cooling.
This was beautifully featured on “My Summer Jam: An Update of the French Fruit Tart”, and can be viewed online at https://cooking.nytimes.com/recipes/1020343-tumble-jumble-strawberry-tart.
Ingredients
For the Crust:
1 1/2 cups all-purpose flour
1/3 cup/40 grams confectioners’ sugar
2 tablespoons granulated sugar
1/4 teaspoon fine sea salt
Grated zest of 1 lemon (optional)
9 tablespoons very cold unsalted butter, cut into small pieces, plus additional for greasing
1 large egg yolk
1/2 teaspoon pure vanilla extract
For the Topping:
1/2 cup strawberry jam
1 quart fresh strawberries, hulled
Granulated sugar, as needed (optional)
Whipped cream or crème fraîche, for serving (optional)
Preparation
Put the flour, both sugars, salt and lemon zest, if you’re using it, in the bowl of a food processor; pulse to blend. Scatter the butter on top; pulse the butter into the dry ingredients until you’ve got a bowlful of curds. At first the dough will look like cornmeal, but it will change as you go, so work in long pulses — you might need as many as 20 — and scrape the bottom and sides of the bowl often.
Whisk the yolk and vanilla together, and add in three additions, pulsing after each. Pulse just until the dough starts to come away from the sides of the bowl; it should form moist clumps and hold together when pinched. Turn it out onto a counter, knead it into a compact ball and flatten it into a disk between two sheets of parchment or wax paper.
Roll the dough into an 11-inch circle. If it’s cold enough, fit it into a 9- to 9½-inch tart pan with a removable bottom, prick the bottom with a fork and trim the top even with the pan’s rim; if it’s not cold, chill it until it’s workable. Refrigerate the crust in the pan for at least 1 hour (or cover and freeze up to 2 months; bake straight from the freezer).
Heat oven to 400. Place the dough in its pan on a baking sheet, cover with a piece of buttered foil or parchment and fill with rice.
Bake for 20 minutes, then carefully remove the foil or paper and rice. Bake, uncovered, until the crust is golden, another 8-10 minutes. Let cool, at least 30 minutes.
If you’re serving 6, cover the bottom of the crust with a layer of jam, and then cut the tart into wedges. (Otherwise, cut the number of wedges you need, and spread each portion with jam.) Halve or quarter as many berries as you’d like — be generous — and if you want, toss with a little granulated sugar. Place each wedge of crust on a plate, and spoon over berries, letting them tumble where they might. If you’d like, top each serving with whipped cream, or pass the cream at the table.
NOODLE KUGEL
Yield: 12 Servings
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
8 ounces uncooked broad egg noodles
3 large eggs, beaten, or 3/4 cup egg substitute
3/4 cup low-fat small-curd cottage cheese
1 tablespoon brown sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1 large tart apple, peeled, cored, and diced in 1/4-inch pieces
1/4 cup raisins, soaked in hot water for 10 minutes and drained
1/4 cup margarine, melted
Directions
Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.
Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.
Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.
Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.
Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat
KUNG PAO TOFU [VEGAN]
This recipe is from One Green Planet. The recipe begins, "This Kung Pao Tofu doesn’t require a lot of time or many perishable ingredients - making it perfect for a “don’t feel like cooking and don’t have a lot of groceries” type meal. Also, if you don’t care for spicy foods - this recipe is for you! If you do care for spicy, add more cayenne and red chili flavors to increase the heat."
Serves 3-4.
To view this online, go to https://www.onegreenplanet.org/vegan-recipe/kung-pao-tofu-vegan-2/.
Ingredients
For the Tofu:
1 package organic firm or extra firm tofu
1 tablespoon maple syrup
1 pinch cayenne pepper, or more for more heat
4 tablespoons cornstarch or arrowroot powder
1 tablespoon high heat oil (i.e. avocado oil)
For the Sauce:
1 tablespoon fresh, minced ginger root
2 cloves garlic, minced
1 pinch red chili flakes, or more for more heat
1 tablespoon rice vinegar
1 tablespoon toasted sesame oil
2 tablespoons coconut aminos (or, soy sauce/tamari)
1 tablespoon Hoisin sauce
1 teaspoon onion powder
1 tablespoon sugar
1 tablespoon cornstarch or arrowroot powder
1/4 cup vegetable broth
For the Dish:
4 cups broccoli florets (fresh or frozen)
1-1/2 cups dry brown rice (or, 3 cups cooked brown rice)
Directions
For the Tofu:
Begin by preparing the tofu. Open the tofu package, drain, and press the tofu for 10-15 minutes.
While the tofu is being pressed, if you need to make your rice, start it.
Cut and wash the broccoli (if fresh). Prepare a large pot to steam the broccoli for about 5 minutes. Here is a quick video on how to steam broccoli. Once done, set aside.
When the tofu is pressed, cut into uniform cubes. Add to a mixing bowl. Drizzle with 1 tablespoon maple syrup and a pinch of cayenne pepper. Lightly toss. Next, add 4 tablespoons cornstarch and toss together. Use a rubber scraper to fold the tofu to help prevent it from crumbling.
Heat a large skillet to medium-high heat. Once hot, add 1 tablespoon of oil. Once the oil is hot, add the tofu into as even of a layer across the pan as possible. Allow the tofu to brown for about 4-5 minutes and flip tofu, aiming to brown all sides (if possible).
While the tofu is cooking, make the sauce.
For the Sauce:
In a small bowl, add the ginger, garlic, red chili flakes, rice vinegar, sesame oil, coconut aminos, hoisin sauce, onion powder, sugar, cornstarch, and 1/4 cup vegetable broth/stock (water would do fine as well). Stir until well combined.
To Assemble:
When the tofu is browned to your liking, add the sauce. Mix and gently coat the tofu with the sauce and cook for 3-4 minutes. The sauce should thicken a little as it heats.
Feel free to add the cooked broccoli to the pan to add some sauce to the broccoli, or simply keep it on the side.
Serve tofu and broccoli over cooked brown rice.
Enjoy!
NO-KNEAD BRAN BREAD
Years ago, Fr. Dominic Garramone (AKA the Bread Monk had a show on PBS. I'm sure I'm not the only person who got hooked on his show. Unfortunately, it went off the air years ago. But his cook books are still in circulation, and you can always go to his website (above).
This was one of the recipes on his show. Yield: 2 loaves
Ingredients
3-1/2 cups all-purpose flour
1/2 cup instant non-fat dry milk
1/4 cup sugar
2 envelopes FLEISCHMANN'S RapidRise Yeast
1-1/2 teaspoons salt
1-1/2 cups water
1/3 cup butter or margarine
2 cups all-bran or bran buds cereal*
1 egg, large
1 tablespoon melted butter (optional)
Directions
In large bowl, combine 1 cup flour, dry milk, sugar, undissolved yeast, and salt. Heat water and butter until very warm (120 to 130F). Stir in all-bran cereal; let stand about 2 minutes or until cereal is softened. Stir into dry ingredients. Beat 2 minutes at medium speed of electric mixer, scraping bowl occasionally. Add egg and 1/2 cup flour. Beat 2 minutes at high speed, scraping bowl occasionally. Stir in remaining flour to make a stiff batter. Turn into 2 (8-1/2 x 4-1/2-inch) greased loaf pans. Cover; let rise in warm, draft-free place until doubled in size, about 1 hour.
Bake at 375F for 25 minutes or until done. Remove from pans. Brush tops of loaves with melted butter, if desired. Cool on wire racks.
Note:
* 4 cups 40% bran flakes may be substituted
MOROCCAN CHICKPEA AND SQUASH STEW
This is from Yasmin Khan at TheKitchn. The recipe begins, "In Morocco, evening Iftar meals during Ramadan often begin with a big bowl of harira — a hearty lentil, tomato, and chickpea soup. This recipe takes inspiration from that ever-popular dish and adds in butternut squash, dried apricots, and fragrant strands of saffron, which lend depth and sweetness, while also making it a more substantial stew. However you want to label it, it’s a nourishing bowl of comfort food that will fill your whole kitchen with the heady scents of warming spices such as cinnamon, smoked paprika, and ginger.
"The stew is also dairy-free and vegetarian! You can serve it with warm fresh bread on the side, like toasted buttered sourdough or Arabic khubz flatbreads drizzled with extra-virgin olive oil. This is a great dish to make ahead, as the flavors taste even better after the stew has rested for a few hours or overnight."
Prep Time: 15 minutes; Cook Time: 1 hour to 1 hour 5 minutes; Serves 6
To view this online, go to https://www.thekitchn.com/moroccan-chickpea-and-squash-stew-recipe-23515241.
Ingredients
2 medium yellow onions
2 tablespoons sunflower or vegetable oil
2 medium stalks celery
4 cloves garlic
1-1/2 teaspoons ground cumin
1-1/2 teaspoons ground coriander
1 teaspoon smoked paprika
1/2 teaspoon ground cinnamon
1/2 teaspoon ground ginger
3/4 cup dried split red lentils
1/4 teaspoon crumbled saffron strands
1 pinch granulated sugar
12 ounces butternut squash
8 dried apricots
1 (15-ounce) can chickpeas
1 (15-ounce) can or 1/2 (28-ounce) can whole tomatoes
2-1/2 to 3 cups low-sodium chicken or vegetable broth
1/4 cup uncooked white rice
3/4 teaspoon kosher salt, plus more as needed
1/2 teaspoon freshly ground black pepper
1/4 medium bunch fresh cilantro
3 tablespoons olive oil
Lemon juice
Aleppo pepper or other red pepper flakes, for serving (optional)
Instructions
Finely dice 2 medium yellow onions (2 1/2 cups). Heat 2 tablespoons sunflower oil in a Dutch oven or large pot over medium heat. Add the onions and sauté until softened and browned, stirring occasionally, 12 to 15 minutes. Meanwhile, finely dice 2 medium celery stalks (1/2 cup) and finely chop 4 garlic cloves. Fill a kettle or medium saucepan with at least 3 1/2 cups water and bring to a boil, then take off the heat.
Add the celery, garlic, 1-1/2 teaspoons ground cumin, 1-1/2 teaspoons ground coriander, 1 teaspoon smoked paprika, 1/2 teaspoons ground cinnamon, and 1/2 teaspoon ground ginger to the pan. Stir well and cook, stirring often, for 2 minutes.
Add 3 cups of the boiled water and 3/4 cup dried split red lentils, and stir to combine. Cover and cook until softened and all the liquid is absorbed, 10 to 15 minutes. Meanwhile, prepare the remaining ingredients.
Grind 1/4 teaspoon crumbled saffron strands in a mortar and pestle or spice grinder, or crumble finely with your fingers. Transfer to a small bowl, add 2 tablespoons of the boiled water and 1 pinch granulated sugar, and smash together with the back of a spoon; set aside to steep. Peel 12 ounces butternut squash and cut into 3/4-inch pieces (2-1/2 cups). Halve 8 dried apricots. Drain and rinse 1 (about 15-ounce) can chickpeas.
Add the saffron liquid, squash, chickpeas, apricots, 2-1/2 cups low-sodium vegetable or chicken broth, 1 (15-ounce) can tomatoes and their juices, 1/4 cup uncooked white rice, 3/4 teaspoon kosher salt, and 1/2 teaspoon black pepper to the pan. Stir to combine and bring to a simmer.
Reduce the heat to medium low. Cover and simmer, stirring occasionally, until the squash is completely soft and beginning to melt into the stew, 25 to 30 minutes. Add more broth 1/4 cup at a time as needed if the stew is dry. Meanwhile, finely chop 1/4 medium bunch fresh cilantro leaves and tender stems until you have about 1/4 cup.
Reserve 1 tablespoon of the cilantro for garnish. Add the remaining cilantro and 3 tablespoons olive oil to the stew and stir to combine. Taste and season as needed with more kosher salt, black pepper, or lemon juice. Serve garnished with the reserved cilantro and Aleppo pepper or other red pepper flakes if desired.
Recipe Notes
Storage: Leftovers can be refrigerated for up to 3 days or frozen for up to 6 months.
In the meantime, we do need to eat. Here are today's recipes, including Moroccan Chickpea and Squash Stew and a vegan Kung Pao Tofu. Enjoy!
JOLLOF RICE
This is from Yewande Komolafe in the The New York Times cooking email. Yewande wrote, “A successful batch of jollof rice requires a few key ingredients (tomatoes, peppers, onions, a few herbs, spices and some stock) and a perfect sauce-to-rice ratio, so the cooked grains remain separate. I have found that the best, no-fuss way to do this is in the oven. Jollof is typically made with long-grain rice, though in Nigeria, parboiled rice is the norm. Most jollof is prepared over an open flame or on a stovetop. Missing from this oven version is the slightly smoky flavor you get from the little bits of rice that have browned on the bottom of your pan, but that’s nothing a pinch of smoked paprika can’t fix. Serve with braised goat or other stewed meats, and a side of fried plantains.”
Note: Okay, this is me writing. Obviously, for this blog, I'm adding that, if you're a vegetarian (like I am), you might not be serving this with any meat. But that said, it would be fantastic with any vegetarian stews or chilis, anything that you might otherwise serve over noddles, rice, crackers, etc.
Yield: 8 to 10 servings; Time: 1 1/2 hours
This was featured in “Yewande Komolafe’s 10 Essential Nigerian Recipes” and can be viewed online at https://cooking.nytimes.com/recipes/1020288-jollof-rice.
Ingredients
For the Obe Ata:
1 (14-ounce) can whole peeled tomatoes with their juices
1 medium red bell pepper, stemmed, seeded and roughly chopped
1/2 medium red onion, peeled and roughly chopped
4 garlic cloves, peeled
1 (1-inch) piece fresh ginger, peeled and finely chopped
1 red habanero chile, stemmed
2 tablespoons canola or other neutral oil
For the Jollof Rice:
1/2 cup canola or other neutral oil
2 medium red onions, peeled, halved and thinly sliced
4 garlic cloves, thinly sliced
1 tablespoon tomato paste
1 teaspoon ground turmeric
1/4 teaspoon smoked paprika (optional)
3 cups parboiled long-grain rice (such as Carolina Gold or Uncle Ben’s Original), basmati or jasmine rice (about 1-1/4 pounds)
5 fresh thyme sprigs
1 fresh bay leaf
Kosher salt and freshly ground black pepper
2 cups beef, chicken or vegetable stock
Preparation
Prepare the obe ata: Working in batches if needed, combine all the obe ata ingredients except the canola oil in a blender and purée on high until smooth. The liquid from the can of tomatoes should suffice, but you can add up to 1/4 cup of water if necessary to get the purée going. (You should have about 3 cups of purée.)
Heat the 2 tablespoons canola oil in a medium saucepan over medium-high. Add the purée and bring to a simmer. Reduce heat to medium, cover and simmer until the sauce is slightly reduced by about a third of its original volume, 18 to 20 minutes. (It should make about 2 cups. Obe ata can be cooled and refrigerated for up to 2 weeks, or frozen for up to 1 month.)
Prepare the rice: Heat the oven to 350 degrees. Heat the 1/2 cup canola oil in a large Dutch oven over medium until shimmering, about 1 minute. Add the onions and cook, stirring frequently, until softened, 6 to 8 minutes. Remove half the onions to a plate and set aside. Add the garlic and sauté until fragrant and translucent, about 2 minutes. Add the tomato paste, turmeric and smoked paprika, if using, and toast, stirring occasionally, until turmeric is fragrant and tomato paste has deepened to a dark red color, about 2 minutes.
Stir in the obe ata sauce and bring to a simmer over medium heat. The habanero oils love to disperse in the air, so you may want to turn on your stovetop fan or open a window while simmering the obe ata. Stir in the rice, thyme and bay leaf, and season with salt and pepper. Stir in the stock and cover with a lid. Transfer the pot to the oven and cook until rice is just tender, 35 minutes.
Remove the pot from the oven and let sit, covered (no peeking) for 15 minutes. Uncover, fluff the rice with a fork and stir in the reserved sautéed onions. Adjust seasoning, if necessary, and discard the thyme sprigs and bay leaf. Serve warm.
TUMBLE-JUMBLE STRAWBERRY TART
This is from Dorie Greenspan at The New York Times cooking e-newsletter. Dorie wrote, “I first had a strawberry tart like this one more than 10 years ago at the Paris cafe La Palette, and I’ve been making my own version of it ever since. It’s simply a crust slicked with some jam and then topped with an abundance of berries; whipped cream or crème fraîche is optional. The recipe is straightforward, but the construction is genius. You bake the crust, which is both crisp and tender, to a beautiful golden color and then set it aside. (Use the scraps of dough to make cookies; sprinkle with sugar before baking.) When you’re ready for dessert, you cut and finish only as many servings as you need, ensuring that the crust will always have great texture and the berries will always be fresh and bright. You could use a store-bought crust, but there are so few components in this dessert, it’s good to make each one count.”
Yield: 6 servings; Time: 45 minutes, plus chilling and cooling.
This was beautifully featured on “My Summer Jam: An Update of the French Fruit Tart”, and can be viewed online at https://cooking.nytimes.com/recipes/1020343-tumble-jumble-strawberry-tart.
Ingredients
For the Crust:
1 1/2 cups all-purpose flour
1/3 cup/40 grams confectioners’ sugar
2 tablespoons granulated sugar
1/4 teaspoon fine sea salt
Grated zest of 1 lemon (optional)
9 tablespoons very cold unsalted butter, cut into small pieces, plus additional for greasing
1 large egg yolk
1/2 teaspoon pure vanilla extract
For the Topping:
1/2 cup strawberry jam
1 quart fresh strawberries, hulled
Granulated sugar, as needed (optional)
Whipped cream or crème fraîche, for serving (optional)
Preparation
Put the flour, both sugars, salt and lemon zest, if you’re using it, in the bowl of a food processor; pulse to blend. Scatter the butter on top; pulse the butter into the dry ingredients until you’ve got a bowlful of curds. At first the dough will look like cornmeal, but it will change as you go, so work in long pulses — you might need as many as 20 — and scrape the bottom and sides of the bowl often.
Whisk the yolk and vanilla together, and add in three additions, pulsing after each. Pulse just until the dough starts to come away from the sides of the bowl; it should form moist clumps and hold together when pinched. Turn it out onto a counter, knead it into a compact ball and flatten it into a disk between two sheets of parchment or wax paper.
Roll the dough into an 11-inch circle. If it’s cold enough, fit it into a 9- to 9½-inch tart pan with a removable bottom, prick the bottom with a fork and trim the top even with the pan’s rim; if it’s not cold, chill it until it’s workable. Refrigerate the crust in the pan for at least 1 hour (or cover and freeze up to 2 months; bake straight from the freezer).
Heat oven to 400. Place the dough in its pan on a baking sheet, cover with a piece of buttered foil or parchment and fill with rice.
Bake for 20 minutes, then carefully remove the foil or paper and rice. Bake, uncovered, until the crust is golden, another 8-10 minutes. Let cool, at least 30 minutes.
If you’re serving 6, cover the bottom of the crust with a layer of jam, and then cut the tart into wedges. (Otherwise, cut the number of wedges you need, and spread each portion with jam.) Halve or quarter as many berries as you’d like — be generous — and if you want, toss with a little granulated sugar. Place each wedge of crust on a plate, and spoon over berries, letting them tumble where they might. If you’d like, top each serving with whipped cream, or pass the cream at the table.
NOODLE KUGEL
Yield: 12 Servings
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
8 ounces uncooked broad egg noodles
3 large eggs, beaten, or 3/4 cup egg substitute
3/4 cup low-fat small-curd cottage cheese
1 tablespoon brown sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1 large tart apple, peeled, cored, and diced in 1/4-inch pieces
1/4 cup raisins, soaked in hot water for 10 minutes and drained
1/4 cup margarine, melted
Directions
Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.
Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.
Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.
Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.
Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat
KUNG PAO TOFU [VEGAN]
This recipe is from One Green Planet. The recipe begins, "This Kung Pao Tofu doesn’t require a lot of time or many perishable ingredients - making it perfect for a “don’t feel like cooking and don’t have a lot of groceries” type meal. Also, if you don’t care for spicy foods - this recipe is for you! If you do care for spicy, add more cayenne and red chili flavors to increase the heat."
Serves 3-4.
To view this online, go to https://www.onegreenplanet.org/vegan-recipe/kung-pao-tofu-vegan-2/.
Ingredients
For the Tofu:
1 package organic firm or extra firm tofu
1 tablespoon maple syrup
1 pinch cayenne pepper, or more for more heat
4 tablespoons cornstarch or arrowroot powder
1 tablespoon high heat oil (i.e. avocado oil)
For the Sauce:
1 tablespoon fresh, minced ginger root
2 cloves garlic, minced
1 pinch red chili flakes, or more for more heat
1 tablespoon rice vinegar
1 tablespoon toasted sesame oil
2 tablespoons coconut aminos (or, soy sauce/tamari)
1 tablespoon Hoisin sauce
1 teaspoon onion powder
1 tablespoon sugar
1 tablespoon cornstarch or arrowroot powder
1/4 cup vegetable broth
For the Dish:
4 cups broccoli florets (fresh or frozen)
1-1/2 cups dry brown rice (or, 3 cups cooked brown rice)
Directions
For the Tofu:
Begin by preparing the tofu. Open the tofu package, drain, and press the tofu for 10-15 minutes.
While the tofu is being pressed, if you need to make your rice, start it.
Cut and wash the broccoli (if fresh). Prepare a large pot to steam the broccoli for about 5 minutes. Here is a quick video on how to steam broccoli. Once done, set aside.
When the tofu is pressed, cut into uniform cubes. Add to a mixing bowl. Drizzle with 1 tablespoon maple syrup and a pinch of cayenne pepper. Lightly toss. Next, add 4 tablespoons cornstarch and toss together. Use a rubber scraper to fold the tofu to help prevent it from crumbling.
Heat a large skillet to medium-high heat. Once hot, add 1 tablespoon of oil. Once the oil is hot, add the tofu into as even of a layer across the pan as possible. Allow the tofu to brown for about 4-5 minutes and flip tofu, aiming to brown all sides (if possible).
While the tofu is cooking, make the sauce.
For the Sauce:
In a small bowl, add the ginger, garlic, red chili flakes, rice vinegar, sesame oil, coconut aminos, hoisin sauce, onion powder, sugar, cornstarch, and 1/4 cup vegetable broth/stock (water would do fine as well). Stir until well combined.
To Assemble:
When the tofu is browned to your liking, add the sauce. Mix and gently coat the tofu with the sauce and cook for 3-4 minutes. The sauce should thicken a little as it heats.
Feel free to add the cooked broccoli to the pan to add some sauce to the broccoli, or simply keep it on the side.
Serve tofu and broccoli over cooked brown rice.
Enjoy!
NO-KNEAD BRAN BREAD
Years ago, Fr. Dominic Garramone (AKA the Bread Monk had a show on PBS. I'm sure I'm not the only person who got hooked on his show. Unfortunately, it went off the air years ago. But his cook books are still in circulation, and you can always go to his website (above).
This was one of the recipes on his show. Yield: 2 loaves
Ingredients
3-1/2 cups all-purpose flour
1/2 cup instant non-fat dry milk
1/4 cup sugar
2 envelopes FLEISCHMANN'S RapidRise Yeast
1-1/2 teaspoons salt
1-1/2 cups water
1/3 cup butter or margarine
2 cups all-bran or bran buds cereal*
1 egg, large
1 tablespoon melted butter (optional)
Directions
In large bowl, combine 1 cup flour, dry milk, sugar, undissolved yeast, and salt. Heat water and butter until very warm (120 to 130F). Stir in all-bran cereal; let stand about 2 minutes or until cereal is softened. Stir into dry ingredients. Beat 2 minutes at medium speed of electric mixer, scraping bowl occasionally. Add egg and 1/2 cup flour. Beat 2 minutes at high speed, scraping bowl occasionally. Stir in remaining flour to make a stiff batter. Turn into 2 (8-1/2 x 4-1/2-inch) greased loaf pans. Cover; let rise in warm, draft-free place until doubled in size, about 1 hour.
Bake at 375F for 25 minutes or until done. Remove from pans. Brush tops of loaves with melted butter, if desired. Cool on wire racks.
Note:
* 4 cups 40% bran flakes may be substituted
MOROCCAN CHICKPEA AND SQUASH STEW
This is from Yasmin Khan at TheKitchn. The recipe begins, "In Morocco, evening Iftar meals during Ramadan often begin with a big bowl of harira — a hearty lentil, tomato, and chickpea soup. This recipe takes inspiration from that ever-popular dish and adds in butternut squash, dried apricots, and fragrant strands of saffron, which lend depth and sweetness, while also making it a more substantial stew. However you want to label it, it’s a nourishing bowl of comfort food that will fill your whole kitchen with the heady scents of warming spices such as cinnamon, smoked paprika, and ginger.
"The stew is also dairy-free and vegetarian! You can serve it with warm fresh bread on the side, like toasted buttered sourdough or Arabic khubz flatbreads drizzled with extra-virgin olive oil. This is a great dish to make ahead, as the flavors taste even better after the stew has rested for a few hours or overnight."
Prep Time: 15 minutes; Cook Time: 1 hour to 1 hour 5 minutes; Serves 6
To view this online, go to https://www.thekitchn.com/moroccan-chickpea-and-squash-stew-recipe-23515241.
Ingredients
2 medium yellow onions
2 tablespoons sunflower or vegetable oil
2 medium stalks celery
4 cloves garlic
1-1/2 teaspoons ground cumin
1-1/2 teaspoons ground coriander
1 teaspoon smoked paprika
1/2 teaspoon ground cinnamon
1/2 teaspoon ground ginger
3/4 cup dried split red lentils
1/4 teaspoon crumbled saffron strands
1 pinch granulated sugar
12 ounces butternut squash
8 dried apricots
1 (15-ounce) can chickpeas
1 (15-ounce) can or 1/2 (28-ounce) can whole tomatoes
2-1/2 to 3 cups low-sodium chicken or vegetable broth
1/4 cup uncooked white rice
3/4 teaspoon kosher salt, plus more as needed
1/2 teaspoon freshly ground black pepper
1/4 medium bunch fresh cilantro
3 tablespoons olive oil
Lemon juice
Aleppo pepper or other red pepper flakes, for serving (optional)
Instructions
Finely dice 2 medium yellow onions (2 1/2 cups). Heat 2 tablespoons sunflower oil in a Dutch oven or large pot over medium heat. Add the onions and sauté until softened and browned, stirring occasionally, 12 to 15 minutes. Meanwhile, finely dice 2 medium celery stalks (1/2 cup) and finely chop 4 garlic cloves. Fill a kettle or medium saucepan with at least 3 1/2 cups water and bring to a boil, then take off the heat.
Add the celery, garlic, 1-1/2 teaspoons ground cumin, 1-1/2 teaspoons ground coriander, 1 teaspoon smoked paprika, 1/2 teaspoons ground cinnamon, and 1/2 teaspoon ground ginger to the pan. Stir well and cook, stirring often, for 2 minutes.
Add 3 cups of the boiled water and 3/4 cup dried split red lentils, and stir to combine. Cover and cook until softened and all the liquid is absorbed, 10 to 15 minutes. Meanwhile, prepare the remaining ingredients.
Grind 1/4 teaspoon crumbled saffron strands in a mortar and pestle or spice grinder, or crumble finely with your fingers. Transfer to a small bowl, add 2 tablespoons of the boiled water and 1 pinch granulated sugar, and smash together with the back of a spoon; set aside to steep. Peel 12 ounces butternut squash and cut into 3/4-inch pieces (2-1/2 cups). Halve 8 dried apricots. Drain and rinse 1 (about 15-ounce) can chickpeas.
Add the saffron liquid, squash, chickpeas, apricots, 2-1/2 cups low-sodium vegetable or chicken broth, 1 (15-ounce) can tomatoes and their juices, 1/4 cup uncooked white rice, 3/4 teaspoon kosher salt, and 1/2 teaspoon black pepper to the pan. Stir to combine and bring to a simmer.
Reduce the heat to medium low. Cover and simmer, stirring occasionally, until the squash is completely soft and beginning to melt into the stew, 25 to 30 minutes. Add more broth 1/4 cup at a time as needed if the stew is dry. Meanwhile, finely chop 1/4 medium bunch fresh cilantro leaves and tender stems until you have about 1/4 cup.
Reserve 1 tablespoon of the cilantro for garnish. Add the remaining cilantro and 3 tablespoons olive oil to the stew and stir to combine. Taste and season as needed with more kosher salt, black pepper, or lemon juice. Serve garnished with the reserved cilantro and Aleppo pepper or other red pepper flakes if desired.
Recipe Notes
Storage: Leftovers can be refrigerated for up to 3 days or frozen for up to 6 months.
Friday, July 19, 2024
Friday Recipes
It's finally Friday. Here are six vegetarian recipes to help you through the weekend, including Easy Vegan Tempeh Chili and Easy Breaded Tofu Nuggets. Enjoy!
SIMPLE VEGETARIAN SPINACH LASAGNA
This is from Vicki Shata Retelny, RDN, at VeryWellFit. She wrote, “There's nothing like lasagna to soothe a craving for a creamy, dreamy meal. With a foundation of vitamin C-rich tomato sauce, which is loaded with the carotenoid lycopene, this Italian classic takes on a healthy bend with a good dose veggies nestled in its layers.
“Chock full of leafy green spinach, this dish is good for your brain health, as eating a serving of veggies each day has shown to fend off cognitive decline. Spinach is also loaded with iron and calcium for a total body wellness boost.“
Prep Time: 20 minutes; Cook Time: 45 minutes; Total Time: 65 minutes; Servings: 9 (1 cup each)
To view this online, go to https://www.verywellfit.com/vegetarian-spinach-lasagna-4144632.
Ingredients
1 package no-boil lasagna noodles
2 28-ounce cans tomato sauce
1/8 teaspoon kosher salt
1 teaspoon oregano
2 cloves garlic, finely minced
1 15-ounce container part-skim ricotta cheese
1 cup part-skim mozzarella cheese, grated
3 cups raw baby spinach leaves
Preparation
Preheat the oven the 350F.
On the stovetop over medium heat, pour the tomato sauce into a saucepan. Add salt, oregano, and garlic. Bring to a light boil, lower the heat, and simmer for a few minutes. Stir occasionally.
On the bottom of a 9x13 pan put a layer of tomato sauce. Place a layer of noodles on top, covering the bottom of the pan. Spread ricotta cheese on top of the noodles, top with spinach, and sprinkle with mozzarella cheese and coat with a small ladle full of sauce. Repeat the layers until you get to the top of the pan. Sprinkle the final layer with mozzarella cheese.
Place in the oven and bake for 45 minutes or until bubbly and cheese is golden brown on top.
Remove from the oven and allow to cool for a 10 minutes before serving.
Ingredient Variations and Substitutions
Make this dish higher in fiber with whole wheat noodles, although they may only be available in the boil variety. Add other vegetables such a sliced carrots, zucchini, or eggplant. For an alternative green, use baby kale or arugula. Spread pesto between the layers or incorporate it into the tomato sauce for a rich, nutty flavor.
If you want to add meat, add cooked, diced chicken breast or ground turkey to the sauce. For a non-dairy twist, use vegan cheese in lieu of ricotta and mozzarella cheese.
Cooking and Serving Tips
To save time use no-boil lasagna noodles—they're quick and easy to assemble. Plus, the part-skim ricotta cheese and mozzarella reduce the fat but still offer good-quality protein.
This dish can be assembled and placed, uncooked and covered, in the refrigerator overnight. Simply heat and serve the next day. Leftovers can be stored in the refrigerator or freezer in an airtight container.
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
SUGAR SNAP PEAS AND CARROTS
Recipe Yield: Makes 4 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/sugar-snap-peas-and-carrots.
Ingredients
1 tsp. canola oil
1 small garlic clove, minced
1 tsp. grated or minced ginger
8 oz. sugar snap peas
3 baby carrots, cut lengthwise in 8 strips
3 Tbsp. vegetable broth, or water
Salt and freshly ground black pepper, to taste
2 large basil leaves, cut crosswise in thin strips
Directions
Heat oil in a medium non-stick skillet over medium-high heat. Saute garlic and ginger until fragrant, about 30 seconds. Add peas and carrots to the pan, stirring to coat them with oil. Add broth or water. Cook, stirring occasionally, until peas are tender-crisp, about 4 minutes. Season to taste with salt and pepper. Mix in basil and serve.
Notes:
Additional Info: 2 g. dietary fiber
Nutritional Information Per Serving: Calories: 47; Fat: 1 g; Sodium: 109 mg; Protein: 2 g; Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
EASY BREADED TOFU NUGGETS
This is from Jolinda Hackett, who wrote for The Spruce Eats. For this recipe, Jolinda wrote, “Fool your kids with a meat-free tofu chicken nugget dinner, reminiscent of the favorite finger food they love to dip in ketchup, barbecue sauce, or ranch dressing.
“In this recipe, extra-firm tofu is coated with a seasoned panko breadcrumb mixture. Then, just like chicken, it's baked or fried to a crispy, addicting perfection.
“If you're squeamish about cooking with tofu, try this nugget recipe before you shun it, as the flavors mimic the taste of real chicken. Just make sure to follow the directions carefully, taking care to press the tofu before cooking for better consistency and taste. Then, decide on a cooking medium—for all-out flavor, go fried or for a low-fat preparation, go baked. Whatever way you choose, tofu (not) chicken nuggets make a perfect snack or dinner for picky kids and vegan eaters alike.
“Like most tofu recipes, this one will taste best if you press the tofu first. This allows the tofu to expel additional moisture so that it can absorb the seasonings for better flavor. It also helps the tofu retain its shape during the cooking process.”
Total: 70 mins; Prep: 45 mins; Cook: 25 mins; Yield: 4 servings
To view this online, click here.
Ingredients
1 block tofu (firm or extra-firm, well pressed)
1/3 cup soy milk (or another non-dairy milk substitute)
2 tablespoons mustard
1 tablespoon nutritional yeast
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon dried parsley (or Italian seasoning)
1/2 teaspoon sea salt
1/4 teaspoon black pepper
1/2 cup panko breadcrumbs
3 tablespoons high-heat vegetable oil (or coconut oil)
Directions
Note: while there are multiple steps to this recipe, these vegan nuggets are broken down into workable categories to help you better plan for preparation and baking.
Press the Tofu
Gather the ingredients.
Remove the tofu from its package.
Pat the block of tofu dry and place it in between two layers of paper towels.
Place a small cutting board (or flat-surfaced item) and a weight— like a pot or a brick—on top of the tofu.
Let the tofu sit for 30 minutes, replacing the paper towels when they become saturated.
Prep the Tofu
Once your tofu is pressed, slice it into 1-inch cubes or nuggets (about the size of a frozen chicken nugget).
In a wide, shallow bowl, whisk together the soy milk, mustard, nutritional yeast, and spices until smooth.
Place the panko breadcrumbs in a separate bowl.
Pan-Fry the Tofu
Heat the oil in a frying pan on medium-high heat.
Take one piece of tofu and dip it in the liquid mixture. Then carefully dip it in the breadcrumbs until well coated.
Add it to the pan and repeat the process.
Fry the pieces of tofu, turning them often, until golden brown on all sides.
Serve and enjoy!
Bake the Tofu
For a low-fat alternative cooking method, bake your tofu nuggets on a prepared baking sheet.
Preheat your oven to 350 F and then bake the tofu for 25 minutes, turning once, until golden brown.
Serve your vegetarian tofu nuggets with ketchup, barbecue sauce, or Sriracha hot sauce and enjoy.
FRESH STRAWBERRY PIE
This is from Samantha Seneviratne in The New York Times cooking e-newsletter. Samantha wrote, “This pie is a celebration of perfectly ripe, summertime strawberries. Only two cups of the berries are cooked down into a quick jam, which holds the rest of the fruit together for a delightfully fresh pie. With a crunchy shortbread crust and a cloud of freshly whipped cream, it’s reminiscent of strawberry shortcake — but maybe even better.”
Yield: 8 to 10 servings; Time: 45 minutes, plus chilling
https://cooking.nytimes.com/recipes/1019379-fresh-strawberry-pie
Ingredients
For the Crust
10 2/3 ounces shortbread cookies (2 5.3-ounce packages)
3 tablespoons granulated sugar
1 tablespoon all-purpose flour
1/4 teaspoon kosher salt
1/4 cup unsalted butter, melted
For the Filling
2 1/2 pounds strawberries (about 8 to 10 cups), hulled
1/3 cup granulated sugar
3 tablespoons strawberry preserves
1/4 cup cornstarch
Pinch of kosher salt
1 tablespoon fresh lemon juice
For the Topping
1 cup cold heavy cream
1 tablespoon confectioners’ sugar
1/2 teaspoon pure vanilla extract (optional)
Preparation
Prepare crust: Heat oven to 350 degrees. In a food processor, combine shortbread cookies, sugar, flour and salt and blend until you have fine crumbs. Transfer crumbs to a medium mixing bowl. Add butter and mix with a fork until crumbs are evenly moistened. Tip crumbs into a standard 9-inch pie plate and press them in an even layer on the bottom and up the sides of the plate. Bake until golden brown and set, 15 to 20 minutes. Transfer to a rack to cool completely.
Prepare filling: Cut each of the strawberries in quarters or eighths, if they are large. Transfer 2 cups berries to a small saucepan and crush completely with a potato masher. Set aside the remaining berries in a large bowl. Add the sugar, preserves, cornstarch, 1 tablespoon water and salt to the saucepan.
Bring strawberry mixture to a boil over medium heat and then cook it an additional 2 minutes, stirring constantly. Add strawberry mixture and lemon juice to the strawberries in the bowl and stir to combine. Transfer to the prepared crust and gently tap it down into an even layer. Transfer to the fridge to set for at least 4 hours.
Just before serving, whip cream, confectioners’ sugar and vanilla, if using, to soft peaks. Top pie with whipped cream.
JOLLOF RICE
This is from Yewande Komolafe in the The New York Times cooking email. Yewande wrote, “A successful batch of jollof rice requires a few key ingredients (tomatoes, peppers, onions, a few herbs, spices and some stock) and a perfect sauce-to-rice ratio, so the cooked grains remain separate. I have found that the best, no-fuss way to do this is in the oven. Jollof is typically made with long-grain rice, though in Nigeria, parboiled rice is the norm. Most jollof is prepared over an open flame or on a stovetop. Missing from this oven version is the slightly smoky flavor you get from the little bits of rice that have browned on the bottom of your pan, but that’s nothing a pinch of smoked paprika can’t fix. Serve with braised goat or other stewed meats, and a side of fried plantains.”
Note: Okay, this is me writing. Obviously, for this blog, I'm adding that, if you're a vegetarian (like I am), you might not be serving this with any meat. But that said, it would be fantastic with any vegetarian stews or chilis, anything that you might otherwise serve over noddles, rice, crackers, etc.
Yield: 8 to 10 servings; Time: 1 1/2 hours
This was featured in “Yewande Komolafe’s 10 Essential Nigerian Recipes” and can be viewed online at https://cooking.nytimes.com/recipes/1020288-jollof-rice.
Ingredients
For the Obe Ata:
1 (14-ounce) can whole peeled tomatoes with their juices
1 medium red bell pepper, stemmed, seeded and roughly chopped
1/2 medium red onion, peeled and roughly chopped
4 garlic cloves, peeled
1 (1-inch) piece fresh ginger, peeled and finely chopped
1 red habanero chile, stemmed
2 tablespoons canola or other neutral oil
For the Jollof Rice:
1/2 cup canola or other neutral oil
2 medium red onions, peeled, halved and thinly sliced
4 garlic cloves, thinly sliced
1 tablespoon tomato paste
1 teaspoon ground turmeric
1/4 teaspoon smoked paprika (optional)
3 cups parboiled long-grain rice (such as Carolina Gold or Uncle Ben’s Original), basmati or jasmine rice (about 1 1/4 pounds)
5 fresh thyme sprigs
1 fresh bay leaf
Kosher salt and freshly ground black pepper
2 cups beef, chicken or vegetable stock
Preparation
Prepare the obe ata: Working in batches if needed, combine all the obe ata ingredients except the canola oil in a blender and purée on high until smooth. The liquid from the can of tomatoes should suffice, but you can add up to 1/4 cup of water if necessary to get the purée going. (You should have about 3 cups of purée.)
Heat the 2 tablespoons canola oil in a medium saucepan over medium-high. Add the purée and bring to a simmer. Reduce heat to medium, cover and simmer until the sauce is slightly reduced by about a third of its original volume, 18 to 20 minutes. (It should make about 2 cups. Obe ata can be cooled and refrigerated for up to 2 weeks, or frozen for up to 1 month.)
Prepare the rice: Heat the oven to 350 degrees. Heat the 1/2 cup canola oil in a large Dutch oven over medium until shimmering, about 1 minute. Add the onions and cook, stirring frequently, until softened, 6 to 8 minutes. Remove half the onions to a plate and set aside. Add the garlic and sauté until fragrant and translucent, about 2 minutes. Add the tomato paste, turmeric and smoked paprika, if using, and toast, stirring occasionally, until turmeric is fragrant and tomato paste has deepened to a dark red color, about 2 minutes.
Stir in the obe ata sauce and bring to a simmer over medium heat. The habanero oils love to disperse in the air, so you may want to turn on your stovetop fan or open a window while simmering the obe ata. Stir in the rice, thyme and bay leaf, and season with salt and pepper. Stir in the stock and cover with a lid. Transfer the pot to the oven and cook until rice is just tender, 35 minutes.
Remove the pot from the oven and let sit, covered (no peeking) for 15 minutes. Uncover, fluff the rice with a fork and stir in the reserved sautéed onions. Adjust seasoning, if necessary, and discard the thyme sprigs and bay leaf. Serve warm.
SIMPLE VEGETARIAN SPINACH LASAGNA
This is from Vicki Shata Retelny, RDN, at VeryWellFit. She wrote, “There's nothing like lasagna to soothe a craving for a creamy, dreamy meal. With a foundation of vitamin C-rich tomato sauce, which is loaded with the carotenoid lycopene, this Italian classic takes on a healthy bend with a good dose veggies nestled in its layers.
“Chock full of leafy green spinach, this dish is good for your brain health, as eating a serving of veggies each day has shown to fend off cognitive decline. Spinach is also loaded with iron and calcium for a total body wellness boost.“
Prep Time: 20 minutes; Cook Time: 45 minutes; Total Time: 65 minutes; Servings: 9 (1 cup each)
To view this online, go to https://www.verywellfit.com/vegetarian-spinach-lasagna-4144632.
Ingredients
1 package no-boil lasagna noodles
2 28-ounce cans tomato sauce
1/8 teaspoon kosher salt
1 teaspoon oregano
2 cloves garlic, finely minced
1 15-ounce container part-skim ricotta cheese
1 cup part-skim mozzarella cheese, grated
3 cups raw baby spinach leaves
Preparation
Preheat the oven the 350F.
On the stovetop over medium heat, pour the tomato sauce into a saucepan. Add salt, oregano, and garlic. Bring to a light boil, lower the heat, and simmer for a few minutes. Stir occasionally.
On the bottom of a 9x13 pan put a layer of tomato sauce. Place a layer of noodles on top, covering the bottom of the pan. Spread ricotta cheese on top of the noodles, top with spinach, and sprinkle with mozzarella cheese and coat with a small ladle full of sauce. Repeat the layers until you get to the top of the pan. Sprinkle the final layer with mozzarella cheese.
Place in the oven and bake for 45 minutes or until bubbly and cheese is golden brown on top.
Remove from the oven and allow to cool for a 10 minutes before serving.
Ingredient Variations and Substitutions
Make this dish higher in fiber with whole wheat noodles, although they may only be available in the boil variety. Add other vegetables such a sliced carrots, zucchini, or eggplant. For an alternative green, use baby kale or arugula. Spread pesto between the layers or incorporate it into the tomato sauce for a rich, nutty flavor.
If you want to add meat, add cooked, diced chicken breast or ground turkey to the sauce. For a non-dairy twist, use vegan cheese in lieu of ricotta and mozzarella cheese.
Cooking and Serving Tips
To save time use no-boil lasagna noodles—they're quick and easy to assemble. Plus, the part-skim ricotta cheese and mozzarella reduce the fat but still offer good-quality protein.
This dish can be assembled and placed, uncooked and covered, in the refrigerator overnight. Simply heat and serve the next day. Leftovers can be stored in the refrigerator or freezer in an airtight container.
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
SUGAR SNAP PEAS AND CARROTS
Recipe Yield: Makes 4 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/sugar-snap-peas-and-carrots.
Ingredients
1 tsp. canola oil
1 small garlic clove, minced
1 tsp. grated or minced ginger
8 oz. sugar snap peas
3 baby carrots, cut lengthwise in 8 strips
3 Tbsp. vegetable broth, or water
Salt and freshly ground black pepper, to taste
2 large basil leaves, cut crosswise in thin strips
Directions
Heat oil in a medium non-stick skillet over medium-high heat. Saute garlic and ginger until fragrant, about 30 seconds. Add peas and carrots to the pan, stirring to coat them with oil. Add broth or water. Cook, stirring occasionally, until peas are tender-crisp, about 4 minutes. Season to taste with salt and pepper. Mix in basil and serve.
Notes:
Additional Info: 2 g. dietary fiber
Nutritional Information Per Serving: Calories: 47; Fat: 1 g; Sodium: 109 mg; Protein: 2 g; Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
EASY BREADED TOFU NUGGETS
This is from Jolinda Hackett, who wrote for The Spruce Eats. For this recipe, Jolinda wrote, “Fool your kids with a meat-free tofu chicken nugget dinner, reminiscent of the favorite finger food they love to dip in ketchup, barbecue sauce, or ranch dressing.
“In this recipe, extra-firm tofu is coated with a seasoned panko breadcrumb mixture. Then, just like chicken, it's baked or fried to a crispy, addicting perfection.
“If you're squeamish about cooking with tofu, try this nugget recipe before you shun it, as the flavors mimic the taste of real chicken. Just make sure to follow the directions carefully, taking care to press the tofu before cooking for better consistency and taste. Then, decide on a cooking medium—for all-out flavor, go fried or for a low-fat preparation, go baked. Whatever way you choose, tofu (not) chicken nuggets make a perfect snack or dinner for picky kids and vegan eaters alike.
“Like most tofu recipes, this one will taste best if you press the tofu first. This allows the tofu to expel additional moisture so that it can absorb the seasonings for better flavor. It also helps the tofu retain its shape during the cooking process.”
Total: 70 mins; Prep: 45 mins; Cook: 25 mins; Yield: 4 servings
To view this online, click here.
Ingredients
1 block tofu (firm or extra-firm, well pressed)
1/3 cup soy milk (or another non-dairy milk substitute)
2 tablespoons mustard
1 tablespoon nutritional yeast
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon dried parsley (or Italian seasoning)
1/2 teaspoon sea salt
1/4 teaspoon black pepper
1/2 cup panko breadcrumbs
3 tablespoons high-heat vegetable oil (or coconut oil)
Directions
Note: while there are multiple steps to this recipe, these vegan nuggets are broken down into workable categories to help you better plan for preparation and baking.
Press the Tofu
Gather the ingredients.
Remove the tofu from its package.
Pat the block of tofu dry and place it in between two layers of paper towels.
Place a small cutting board (or flat-surfaced item) and a weight— like a pot or a brick—on top of the tofu.
Let the tofu sit for 30 minutes, replacing the paper towels when they become saturated.
Prep the Tofu
Once your tofu is pressed, slice it into 1-inch cubes or nuggets (about the size of a frozen chicken nugget).
In a wide, shallow bowl, whisk together the soy milk, mustard, nutritional yeast, and spices until smooth.
Place the panko breadcrumbs in a separate bowl.
Pan-Fry the Tofu
Heat the oil in a frying pan on medium-high heat.
Take one piece of tofu and dip it in the liquid mixture. Then carefully dip it in the breadcrumbs until well coated.
Add it to the pan and repeat the process.
Fry the pieces of tofu, turning them often, until golden brown on all sides.
Serve and enjoy!
Bake the Tofu
For a low-fat alternative cooking method, bake your tofu nuggets on a prepared baking sheet.
Preheat your oven to 350 F and then bake the tofu for 25 minutes, turning once, until golden brown.
Serve your vegetarian tofu nuggets with ketchup, barbecue sauce, or Sriracha hot sauce and enjoy.
FRESH STRAWBERRY PIE
This is from Samantha Seneviratne in The New York Times cooking e-newsletter. Samantha wrote, “This pie is a celebration of perfectly ripe, summertime strawberries. Only two cups of the berries are cooked down into a quick jam, which holds the rest of the fruit together for a delightfully fresh pie. With a crunchy shortbread crust and a cloud of freshly whipped cream, it’s reminiscent of strawberry shortcake — but maybe even better.”
Yield: 8 to 10 servings; Time: 45 minutes, plus chilling
https://cooking.nytimes.com/recipes/1019379-fresh-strawberry-pie
Ingredients
For the Crust
10 2/3 ounces shortbread cookies (2 5.3-ounce packages)
3 tablespoons granulated sugar
1 tablespoon all-purpose flour
1/4 teaspoon kosher salt
1/4 cup unsalted butter, melted
For the Filling
2 1/2 pounds strawberries (about 8 to 10 cups), hulled
1/3 cup granulated sugar
3 tablespoons strawberry preserves
1/4 cup cornstarch
Pinch of kosher salt
1 tablespoon fresh lemon juice
For the Topping
1 cup cold heavy cream
1 tablespoon confectioners’ sugar
1/2 teaspoon pure vanilla extract (optional)
Preparation
Prepare crust: Heat oven to 350 degrees. In a food processor, combine shortbread cookies, sugar, flour and salt and blend until you have fine crumbs. Transfer crumbs to a medium mixing bowl. Add butter and mix with a fork until crumbs are evenly moistened. Tip crumbs into a standard 9-inch pie plate and press them in an even layer on the bottom and up the sides of the plate. Bake until golden brown and set, 15 to 20 minutes. Transfer to a rack to cool completely.
Prepare filling: Cut each of the strawberries in quarters or eighths, if they are large. Transfer 2 cups berries to a small saucepan and crush completely with a potato masher. Set aside the remaining berries in a large bowl. Add the sugar, preserves, cornstarch, 1 tablespoon water and salt to the saucepan.
Bring strawberry mixture to a boil over medium heat and then cook it an additional 2 minutes, stirring constantly. Add strawberry mixture and lemon juice to the strawberries in the bowl and stir to combine. Transfer to the prepared crust and gently tap it down into an even layer. Transfer to the fridge to set for at least 4 hours.
Just before serving, whip cream, confectioners’ sugar and vanilla, if using, to soft peaks. Top pie with whipped cream.
JOLLOF RICE
This is from Yewande Komolafe in the The New York Times cooking email. Yewande wrote, “A successful batch of jollof rice requires a few key ingredients (tomatoes, peppers, onions, a few herbs, spices and some stock) and a perfect sauce-to-rice ratio, so the cooked grains remain separate. I have found that the best, no-fuss way to do this is in the oven. Jollof is typically made with long-grain rice, though in Nigeria, parboiled rice is the norm. Most jollof is prepared over an open flame or on a stovetop. Missing from this oven version is the slightly smoky flavor you get from the little bits of rice that have browned on the bottom of your pan, but that’s nothing a pinch of smoked paprika can’t fix. Serve with braised goat or other stewed meats, and a side of fried plantains.”
Note: Okay, this is me writing. Obviously, for this blog, I'm adding that, if you're a vegetarian (like I am), you might not be serving this with any meat. But that said, it would be fantastic with any vegetarian stews or chilis, anything that you might otherwise serve over noddles, rice, crackers, etc.
Yield: 8 to 10 servings; Time: 1 1/2 hours
This was featured in “Yewande Komolafe’s 10 Essential Nigerian Recipes” and can be viewed online at https://cooking.nytimes.com/recipes/1020288-jollof-rice.
Ingredients
For the Obe Ata:
1 (14-ounce) can whole peeled tomatoes with their juices
1 medium red bell pepper, stemmed, seeded and roughly chopped
1/2 medium red onion, peeled and roughly chopped
4 garlic cloves, peeled
1 (1-inch) piece fresh ginger, peeled and finely chopped
1 red habanero chile, stemmed
2 tablespoons canola or other neutral oil
For the Jollof Rice:
1/2 cup canola or other neutral oil
2 medium red onions, peeled, halved and thinly sliced
4 garlic cloves, thinly sliced
1 tablespoon tomato paste
1 teaspoon ground turmeric
1/4 teaspoon smoked paprika (optional)
3 cups parboiled long-grain rice (such as Carolina Gold or Uncle Ben’s Original), basmati or jasmine rice (about 1 1/4 pounds)
5 fresh thyme sprigs
1 fresh bay leaf
Kosher salt and freshly ground black pepper
2 cups beef, chicken or vegetable stock
Preparation
Prepare the obe ata: Working in batches if needed, combine all the obe ata ingredients except the canola oil in a blender and purée on high until smooth. The liquid from the can of tomatoes should suffice, but you can add up to 1/4 cup of water if necessary to get the purée going. (You should have about 3 cups of purée.)
Heat the 2 tablespoons canola oil in a medium saucepan over medium-high. Add the purée and bring to a simmer. Reduce heat to medium, cover and simmer until the sauce is slightly reduced by about a third of its original volume, 18 to 20 minutes. (It should make about 2 cups. Obe ata can be cooled and refrigerated for up to 2 weeks, or frozen for up to 1 month.)
Prepare the rice: Heat the oven to 350 degrees. Heat the 1/2 cup canola oil in a large Dutch oven over medium until shimmering, about 1 minute. Add the onions and cook, stirring frequently, until softened, 6 to 8 minutes. Remove half the onions to a plate and set aside. Add the garlic and sauté until fragrant and translucent, about 2 minutes. Add the tomato paste, turmeric and smoked paprika, if using, and toast, stirring occasionally, until turmeric is fragrant and tomato paste has deepened to a dark red color, about 2 minutes.
Stir in the obe ata sauce and bring to a simmer over medium heat. The habanero oils love to disperse in the air, so you may want to turn on your stovetop fan or open a window while simmering the obe ata. Stir in the rice, thyme and bay leaf, and season with salt and pepper. Stir in the stock and cover with a lid. Transfer the pot to the oven and cook until rice is just tender, 35 minutes.
Remove the pot from the oven and let sit, covered (no peeking) for 15 minutes. Uncover, fluff the rice with a fork and stir in the reserved sautéed onions. Adjust seasoning, if necessary, and discard the thyme sprigs and bay leaf. Serve warm.
Thursday, June 27, 2024
Soup
When I was growing up, my mom used to make homemade soup at least once a month. Served up with homemade rolls, a salad, and dessert, it was perfection.
To that end, here are six vegetarian soup recipes to help you through the day, including Herbed Carrot Soup and Summer Minestrone Soup. Enjoy!
HEALTHIFIED BROCCOLI CHEDDAR SOUP
This yummy recipe is from the Food Network. Prep Time: 15 minutes; Cook Time: 25 minutes; Total Time: 40 minutes; Yield: 6 servings; Level: Easy
This can be viewed online by clicking here.
Ingredients
1 bunch broccoli
1 small onion, finely chopped
1 medium red-skinned potato, diced
1/4 cup all-purpose flour
3 cups low-sodium vegetable broth
Kosher salt and freshly ground black pepper
1/4 teaspoon freshly grated nutmeg
1 cup grated extra-sharp Cheddar
1 teaspoon Worcestershire sauce
One 12-ounce can fat-free evaporated milk
2 scallions, thinly sliced
Note: The recipe originally called for either chicken or vegetable broth. For obvious reasons, I've left this as just the veggie broth.
Directions
Separate the stems and the florets from the broccoli. Trim and discard the bottom of the broccoli stems and peel the tough outer layers. Finely chop the stems and coarsely chop the florets and set aside separately.
Mist a large pot with nonstick cooking spray and heat over medium heat. Add the broccoli stems, onions and potatoes and cook, stirring, until softened, 7 to 10 minutes. Add the flour and cook, stirring, until lightly toasted, about 2 minutes. Stir in the broth and bring to a boil. Reduce the heat to maintain a simmer and continue to cook, stirring occasionally, until thickened and the vegetables are tender, 12 to 15 minutes.
Meanwhile, combine the reserved florets and 1/2 cup water in a small saucepan. Bring to a boil, cover and continue to steam until the florets are bright green and crisp-tender, about 5 minutes. Add the entire contents of the pot with the florets to the soup along with the nutmeg. Stir to combine and remove from the heat. Stir in the Cheddar, Worcestershire and milk. Season with salt and pepper. Garnish with the scallions.
Cook’s Note
Leftover soup should be reheated in the microwave rather than the stovetop, where the cheese will "break" or separate from the broth.
SUMMER MINISTRONE SOUP
This comes from tbsp.com, and begins, “Minestrone soup, swimming with beans and macaroni, is vegetable soup’s heartier Italian cousin. Preparing it in advance and having at the ready in your freezer will have you singing ‘That’s Amore’ when dinnertime comes around.”
Prep Time: 40 minutes; Total Time: 40 minutes; Servings: 4
To view this online, click here.
Ingredients
1 tablespoon olive oil
1/2 cup finely chopped onion
1/4 teaspoon salt
2 cloves garlic, finely chopped
1/2 teaspoon dried thyme leaves
1/2 teaspoon dried oregano leaves
1 can (14.5 oz) Muir Glen™ organic diced tomatoes, undrained
1 cup Progresso™ cannellini beans, drained, rinsed (from 15-oz can)
1 medium zucchini, cut into 1/2-inch cubes
1 medium carrot, thinly sliced
1/2 cup fresh or frozen cut (1/2-inch) green beans
1/2 cup uncooked elbow macaroni
1 carton (32 oz) Progresso™ broth vegetable
Shredded Parmesan cheese, if desired
Directions
In 4-quart saucepan, heat oil over medium heat. Add the onion and salt; cook until softened, about 4 minutes. Add garlic, thyme and oregano; cook 2 minutes. Stir in tomatoes, cannellini beans, zucchini, carrot, green beans and macaroni.
Add stock; heat to simmering over medium-high heat. Cook 6 to 8 minutes or until macaroni is al dente. Top with Parmesan cheese.
To freeze: In 8-inch skillet, heat oil over medium heat. Add onion and salt; cook about 4 minutes or until softened. Add garlic, thyme and oregano; cook 2 minutes. Transfer to medium bowl. Stir in tomatoes and cannellini beans. Transfer to 1-quart resealable freezer plastic bag. Mix zucchini, carrot, green beans and macaroni in another 1-quart resealable freezer plastic bag. Freeze both bags up to 3 months. When ready to serve: In 4-quart saucepan, mix broth and bag of frozen tomato-bean mixture; heat to simmering over medium-high heat. Reduce heat to medium; cook until frozen tomato-bean mixture is completely thawed, stirring occasionally. Add bag of vegetables and macaroni; return to simmering. Cook 6 to 8 minutes or until macaroni is al dente. Top with Parmesan cheese.
Expert Tips
Lots of fun small pasta shapes are on your grocery store shelves. Try ditalini, orzo or small shells for a change of pace from elbow macaroni.
Canned chickpeas are a good substitute for the cannellini beans in this soup.
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.
VEGETARIAN TORTILLA SOUP
This is from Alison Roman in The New York Times cooking email. Alison wrote, “This vegetarian version of tortilla soup is no less complex than its chicken counterpart, thanks to plenty of vegetables, spices and a secret ingredient: canned chipotles in adobo. Smoked and dried jalapeños softened in a vinegar-tomato mixture, these little powerhouses do much of the heavy lifting in this vegetarian soup, offering depth and a certain meatiness to an otherwise light and tangy broth.”
Yield: 4 servings; Time: 1 1/4 hours
To view this online, click here.
Ingredients
For the Soup:
2 tablespoons vegetable oil
1 large yellow onion, finely chopped
4 cloves garlic, finely chopped
1 jalapeño, seeds removed, finely chopped
Kosher salt and freshly ground pepper
1 1/2 teaspoons chile powder
2 chipotles in adobo, finely chopped
1 (28-ounce) can whole peeled tomatoes, drained and crushed
4 cups vegetable broth
2 cups corn kernels, fresh or frozen and thawed
For the Tortillas and Assembly:
2 cups vegetable oil
8 small corn tortillas, cut into 1/4-inch strips
Kosher salt
1 avocado, pitted and cut into 1/2-inch pieces
3/4 cup crumbled queso fresco or shredded Cheddar or Monterey jack
3/4 cup sour cream or crema
1/2 cup chopped cilantro
1/4 red or yellow onion, finely chopped
Lime wedges, for serving
Preparation
Heat oil in a large, heavy-bottomed pot over medium heat. Add onion, garlic and jalapeño and season with salt and pepper. Cook, stirring occasionally, until onion is softened and translucent, 5 to 8 minutes. Add chile powder and stir to coat. Cook a minute or two to toast the spices, then add chipotles and tomatoes. Season with salt and pepper and cook, stirring occasionally, until the tomatoes start to caramelize a bit on the bottom of the pot, concentrating their flavor.
Add vegetable broth, corn and 2 cups of water. Bring to a simmer and reduce heat to low. Simmer until flavors meld and broth tastes rich and flavorful, 15 to 20 minutes.
Heat oil in a large cast-iron or stainless-steel skillet or heavy-bottomed pot. Bring oil to 375 degrees and working in batches, fry tortilla strips until light golden brown and crisp, 2 to 3 minutes. Transfer to a paper towel-lined plate and season with salt.
Place about 3/4 of the tortilla strips into broth and stir to submerge and soften for a few minutes. Divide soup among bowls and top with avocado, cheese, sour cream, cilantro, onion and remaining fried tortilla strips. Serve lime alongside for squeezing.
LENTIL SOUP
This is from Giada De Laurentiis at the Food Network. Prep Time: 10 minutes; Cooki Time: 1 hour; Total Time: 1 hour 10 minutes; Yield: 6 servings; Level: Easy
To view this online, go to https://www.foodnetwork.com/recipes/giada-de-laurentiis/lentil-soup-recipe-1942507.
Ingredients
2 tablespoons olive oil, plus extra for drizzling
1 medium onion, chopped
2 carrots, peeled and chopped
2 celery stalks, chopped
2 garlic cloves, chopped
Salt and freshly ground black pepper
1 (14-1/2-ounce) can diced tomatoes
1 pound lentils (approximately 1 1/4 cups)
11 cups low-salt chicken broth
4 to 6 fresh thyme sprigs
2/3 cup dried elbow pasta
1 cup shredded Parmesan
Directions
Heat the oil in a heavy large pot over medium heat. Add the onion, carrots, and celery. Add the garlic, salt, and pepper and saute until all the vegetables are tender, about 5 to 8 minutes. Add the tomatoes with their juices. Simmer until the juices evaporate a little and the tomatoes break down, stirring occasionally, about 8 minutes. Add the lentils and mix to coat. Add the broth and stir. Add the thyme sprigs. Bring to a boil over high heat. Cover and simmer over low heat until the lentils are almost tender, about 30 minutes.
Stir in the pasta. Simmer until the pasta is tender but still firm to the bite, about 8 minutes. Season with salt and pepper, to taste.
Ladle the soup into bowls. Sprinkle with the Parmesan, drizzle with olive oil, and serve.
VEGETABLE AND BEAN SOUP
Yield: 6 servings
Online: http://diabeticgourmet.com/recipes/html/900.shtml
Source: The Everyday Low-Carb Slow Cooker Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans vegetable broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
3 tablespoon olive oil
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well.
Cover and cook on LOW for 8 hours.
Stir well before serving.
If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g ; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g
Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
To that end, here are six vegetarian soup recipes to help you through the day, including Herbed Carrot Soup and Summer Minestrone Soup. Enjoy!
HEALTHIFIED BROCCOLI CHEDDAR SOUP
This yummy recipe is from the Food Network. Prep Time: 15 minutes; Cook Time: 25 minutes; Total Time: 40 minutes; Yield: 6 servings; Level: Easy
This can be viewed online by clicking here.
Ingredients
1 bunch broccoli
1 small onion, finely chopped
1 medium red-skinned potato, diced
1/4 cup all-purpose flour
3 cups low-sodium vegetable broth
Kosher salt and freshly ground black pepper
1/4 teaspoon freshly grated nutmeg
1 cup grated extra-sharp Cheddar
1 teaspoon Worcestershire sauce
One 12-ounce can fat-free evaporated milk
2 scallions, thinly sliced
Note: The recipe originally called for either chicken or vegetable broth. For obvious reasons, I've left this as just the veggie broth.
Directions
Separate the stems and the florets from the broccoli. Trim and discard the bottom of the broccoli stems and peel the tough outer layers. Finely chop the stems and coarsely chop the florets and set aside separately.
Mist a large pot with nonstick cooking spray and heat over medium heat. Add the broccoli stems, onions and potatoes and cook, stirring, until softened, 7 to 10 minutes. Add the flour and cook, stirring, until lightly toasted, about 2 minutes. Stir in the broth and bring to a boil. Reduce the heat to maintain a simmer and continue to cook, stirring occasionally, until thickened and the vegetables are tender, 12 to 15 minutes.
Meanwhile, combine the reserved florets and 1/2 cup water in a small saucepan. Bring to a boil, cover and continue to steam until the florets are bright green and crisp-tender, about 5 minutes. Add the entire contents of the pot with the florets to the soup along with the nutmeg. Stir to combine and remove from the heat. Stir in the Cheddar, Worcestershire and milk. Season with salt and pepper. Garnish with the scallions.
Cook’s Note
Leftover soup should be reheated in the microwave rather than the stovetop, where the cheese will "break" or separate from the broth.
SUMMER MINISTRONE SOUP
This comes from tbsp.com, and begins, “Minestrone soup, swimming with beans and macaroni, is vegetable soup’s heartier Italian cousin. Preparing it in advance and having at the ready in your freezer will have you singing ‘That’s Amore’ when dinnertime comes around.”
Prep Time: 40 minutes; Total Time: 40 minutes; Servings: 4
To view this online, click here.
Ingredients
1 tablespoon olive oil
1/2 cup finely chopped onion
1/4 teaspoon salt
2 cloves garlic, finely chopped
1/2 teaspoon dried thyme leaves
1/2 teaspoon dried oregano leaves
1 can (14.5 oz) Muir Glen™ organic diced tomatoes, undrained
1 cup Progresso™ cannellini beans, drained, rinsed (from 15-oz can)
1 medium zucchini, cut into 1/2-inch cubes
1 medium carrot, thinly sliced
1/2 cup fresh or frozen cut (1/2-inch) green beans
1/2 cup uncooked elbow macaroni
1 carton (32 oz) Progresso™ broth vegetable
Shredded Parmesan cheese, if desired
Directions
In 4-quart saucepan, heat oil over medium heat. Add the onion and salt; cook until softened, about 4 minutes. Add garlic, thyme and oregano; cook 2 minutes. Stir in tomatoes, cannellini beans, zucchini, carrot, green beans and macaroni.
Add stock; heat to simmering over medium-high heat. Cook 6 to 8 minutes or until macaroni is al dente. Top with Parmesan cheese.
To freeze: In 8-inch skillet, heat oil over medium heat. Add onion and salt; cook about 4 minutes or until softened. Add garlic, thyme and oregano; cook 2 minutes. Transfer to medium bowl. Stir in tomatoes and cannellini beans. Transfer to 1-quart resealable freezer plastic bag. Mix zucchini, carrot, green beans and macaroni in another 1-quart resealable freezer plastic bag. Freeze both bags up to 3 months. When ready to serve: In 4-quart saucepan, mix broth and bag of frozen tomato-bean mixture; heat to simmering over medium-high heat. Reduce heat to medium; cook until frozen tomato-bean mixture is completely thawed, stirring occasionally. Add bag of vegetables and macaroni; return to simmering. Cook 6 to 8 minutes or until macaroni is al dente. Top with Parmesan cheese.
Expert Tips
Lots of fun small pasta shapes are on your grocery store shelves. Try ditalini, orzo or small shells for a change of pace from elbow macaroni.
Canned chickpeas are a good substitute for the cannellini beans in this soup.
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.
VEGETARIAN TORTILLA SOUP
This is from Alison Roman in The New York Times cooking email. Alison wrote, “This vegetarian version of tortilla soup is no less complex than its chicken counterpart, thanks to plenty of vegetables, spices and a secret ingredient: canned chipotles in adobo. Smoked and dried jalapeños softened in a vinegar-tomato mixture, these little powerhouses do much of the heavy lifting in this vegetarian soup, offering depth and a certain meatiness to an otherwise light and tangy broth.”
Yield: 4 servings; Time: 1 1/4 hours
To view this online, click here.
Ingredients
For the Soup:
2 tablespoons vegetable oil
1 large yellow onion, finely chopped
4 cloves garlic, finely chopped
1 jalapeño, seeds removed, finely chopped
Kosher salt and freshly ground pepper
1 1/2 teaspoons chile powder
2 chipotles in adobo, finely chopped
1 (28-ounce) can whole peeled tomatoes, drained and crushed
4 cups vegetable broth
2 cups corn kernels, fresh or frozen and thawed
For the Tortillas and Assembly:
2 cups vegetable oil
8 small corn tortillas, cut into 1/4-inch strips
Kosher salt
1 avocado, pitted and cut into 1/2-inch pieces
3/4 cup crumbled queso fresco or shredded Cheddar or Monterey jack
3/4 cup sour cream or crema
1/2 cup chopped cilantro
1/4 red or yellow onion, finely chopped
Lime wedges, for serving
Preparation
Heat oil in a large, heavy-bottomed pot over medium heat. Add onion, garlic and jalapeño and season with salt and pepper. Cook, stirring occasionally, until onion is softened and translucent, 5 to 8 minutes. Add chile powder and stir to coat. Cook a minute or two to toast the spices, then add chipotles and tomatoes. Season with salt and pepper and cook, stirring occasionally, until the tomatoes start to caramelize a bit on the bottom of the pot, concentrating their flavor.
Add vegetable broth, corn and 2 cups of water. Bring to a simmer and reduce heat to low. Simmer until flavors meld and broth tastes rich and flavorful, 15 to 20 minutes.
Heat oil in a large cast-iron or stainless-steel skillet or heavy-bottomed pot. Bring oil to 375 degrees and working in batches, fry tortilla strips until light golden brown and crisp, 2 to 3 minutes. Transfer to a paper towel-lined plate and season with salt.
Place about 3/4 of the tortilla strips into broth and stir to submerge and soften for a few minutes. Divide soup among bowls and top with avocado, cheese, sour cream, cilantro, onion and remaining fried tortilla strips. Serve lime alongside for squeezing.
LENTIL SOUP
This is from Giada De Laurentiis at the Food Network. Prep Time: 10 minutes; Cooki Time: 1 hour; Total Time: 1 hour 10 minutes; Yield: 6 servings; Level: Easy
To view this online, go to https://www.foodnetwork.com/recipes/giada-de-laurentiis/lentil-soup-recipe-1942507.
Ingredients
2 tablespoons olive oil, plus extra for drizzling
1 medium onion, chopped
2 carrots, peeled and chopped
2 celery stalks, chopped
2 garlic cloves, chopped
Salt and freshly ground black pepper
1 (14-1/2-ounce) can diced tomatoes
1 pound lentils (approximately 1 1/4 cups)
11 cups low-salt chicken broth
4 to 6 fresh thyme sprigs
2/3 cup dried elbow pasta
1 cup shredded Parmesan
Directions
Heat the oil in a heavy large pot over medium heat. Add the onion, carrots, and celery. Add the garlic, salt, and pepper and saute until all the vegetables are tender, about 5 to 8 minutes. Add the tomatoes with their juices. Simmer until the juices evaporate a little and the tomatoes break down, stirring occasionally, about 8 minutes. Add the lentils and mix to coat. Add the broth and stir. Add the thyme sprigs. Bring to a boil over high heat. Cover and simmer over low heat until the lentils are almost tender, about 30 minutes.
Stir in the pasta. Simmer until the pasta is tender but still firm to the bite, about 8 minutes. Season with salt and pepper, to taste.
Ladle the soup into bowls. Sprinkle with the Parmesan, drizzle with olive oil, and serve.
VEGETABLE AND BEAN SOUP
Yield: 6 servings
Online: http://diabeticgourmet.com/recipes/html/900.shtml
Source: The Everyday Low-Carb Slow Cooker Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans vegetable broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
3 tablespoon olive oil
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well.
Cover and cook on LOW for 8 hours.
Stir well before serving.
If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g ; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g
Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
Thursday, April 18, 2024
Chili
If you love Chili as much as I do, today's post is sure to please.
For anyone wondering if one can have chili without meat, these six recipes should put that question to rest. Check out the Spicy Slow Cooker Vegetarian Chili, the Vegan Chili, and the rest of today's yummy recipes. Enjoy!
VEGETARIAN SKILLET CHILI
This is from Melissa Clark in The New York Times cooking enewsletter. For this recipe, Melissa wrote, "If you keep canned beans, tomatoes, onion and garlic in your pantry, you can make this dish on any weeknight without having to shop. The pickled onions aren’t strictly necessary, but they are simple to make and add a welcome tangy contrast to the beans. Pickled peppers are a fine substitute. If you have a bell pepper or jalapeño or two, chop them up and sauté them with the onions. And if you want to be fancy, grate the zest off the lime before juicing for the pickles, and stir it into the sour cream."
Total Time: 30 minutes; Yield: 4 servings
This was featured in "5 Easy Meals for the Distracted Cook," and can be viewed online at https://cooking.nytimes.com/recipes/1017704-vegetarian-skillet-chili.
You might also want to check out Sam Sifton's guide, "How To Make Chili." While you're at it, if you haven't already signed up for The New York Times cooking enewsletter, now is as good a time as any to sign up.
Ingredients
For the Pickled Onions
1 lime
1 red onion or shallot, thinly sliced
Large pinch of kosher salt
Small pinch of granulated sugar
For the Chili
Olive or grapeseed oil
1 large onion, chopped
3 garlic cloves, or to taste, minced
1 teaspoon chile powder, plus more to taste
1 teaspoon dried oregano, plus more to taste
2 (15-ounce) cans beans, drained
1 (15-ounce) can diced tomatoes with their juices
Kosher salt
Fresh cilantro, diced avocado and sour cream, for garnish (optional)
Preparation
Make the pickled onions: Squeeze lime juice into a bowl, and add onion, salt and sugar. Let rest while you make the chili.
Prepare the chili: Heat a large skillet over medium-high. Add the oil. When hot, add onion and sauté until softened, 5 to 7 minutes. Add garlic, chile powder and oregano and sauté until fragrant, 1 to 2 minutes longer. Add beans and tomatoes and a few large pinches of salt and let simmer until the tomatoes break down, about 20 minutes.
Taste and add more salt, chile powder and/or oregano to taste. Serve with the pickled onions and any of the garnishes you like.
EASY BLACK BEAN CHILI
This comes from Betty Crocker, and begins, "We love chili for its rib-sticking deliciousness, and this meatless version is no exception. Just because it’s made with beans, and no meat, doesn’t mean it’s not filling. Cumin, chili powder and chiles add heat, while fire-roasted tomatoes, black beans and sweet corn give it extra flavor."
Prep Time: 20 minutes; Total Time: 60 minutes; Servings: 6
To view this online, go to https://www.bettycrocker.com/recipes/easy-black-bean-chili/f273db4a-5710-4ced-b099-205c9f3c1d70.
Ingredients
1 tablespoon vegetable oil
1 large onion, chopped (1 cup)
1 medium green bell pepper, chopped (1 cup)
4 cloves garlic, finely chopped
2 fresh jalapeño or serrano chiles, seeded, finely chopped
2 cans (15 oz each) Progresso™ black beans, drained, rinsed
2 cans (14.5 oz each) Muir Glen™ organic fire roasted or plain diced tomatoes, undrained
1 1/2 cups water
1 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon coarse (kosher or sea) salt
1 cup Cascadian Farm® frozen organic sweet corn
Sour cream or plain yogurt, if desired
Shredded Cheddar cheese, if desired
Chopped fresh cilantro, if desired
Directions
In 4-quart saucepan, heat oil over medium heat. Add onion, bell pepper, garlic and chiles; cook 5 to 7 minutes, stirring frequently, until tender.
Stir in black beans, tomatoes, water, chili powder, cumin and salt. Heat to boiling. Reduce heat; cover and simmer 30 minutes, stirring occasionally. Stir in corn. Heat to boiling. Reduce heat; simmer uncovered 5 minutes longer.
Top each serving with remaining ingredients.
Expert Tips
You can vary the heat level of this chili by decreasing or increasing the amount of chiles that you use.
Serve this veggie chili with warm cornbread or corn tortillas.
VEGAN CHILI
This comes from J. Kenji López-Alt at The New York Times cooking newsletter. The recipe begins, "This chili starts with a few different whole dried chiles, toasted and blended together, then fried with vegan ground meat and other aromatics to form the complex backbone of this stew. Along with tomatoes and kidney beans, I like to add some soy sauce (for umami depth), cider vinegar (for acidity and brightness) and a shot of hard liquor. The volatile alcohol in the liquor helps pull aromas up and out of the chili and into your nose. If you want to opt for a vegetarian version, feel free to use unsalted butter in place of the vegan butter, and garnish with sour cream or Cheddar."
Yield: 4 to 6 servings; Time: 1 hour
This was featured in "How to Cook With Plant-Based Meats", and can be found online at https://cooking.nytimes.com/recipes/1020866-vegan-chili.
Ingredients
For the Chile Paste (see Note):
2 whole dried ancho, pasilla or mulato chiles, stems and seeds removed, torn into rough 1-inch pieces (about 1/2 ounce)
1 whole dried New Mexico red, California, costeño or choricero chile, stems and seeds removed, and torn into rough 1-inch pieces (about 1/8 ounce)
1 to 2 dried hot chiles, such as árbol or pequín, stems and seeds removed and torn into rough pieces (optional)
For the Chili:
2 tablespoons vegan butter
1 pound vegan ground meat, such as Impossible or Beyond
1 medium onion, grated on large holes of a box grater (about 1 1/2 cups)
2 large garlic cloves, grated on Microplane (about 4 teaspoons)
1 teaspoon dried oregano
Kosher salt
2 chipotle peppers packed in adobo sauce, finely chopped
2 teaspoons ground cumin
1/4 cup tomato paste
1 (15-ounce) can whole tomatoes packed in juice, drained and chopped into 1/2-inch pieces
1 (16-ounce) can dark kidney beans, drained
1 tablespoon soy sauce
1 tablespoon apple cider vinegar
1 tablespoon whiskey, vodka or brandy (optional)
Diced onions, chopped cilantro, chopped pickled jalapeños, sliced black olives, vegan sour cream, shredded vegan cheese, fresh tortillas or tortilla chips, for serving (optional)
Preparation
Make the chile paste: Add all the dried chiles to a Dutch oven or large, heavy-bottomed saucepan and cook over medium-high heat, stirring frequently, until slightly darkened and giving off an intense roasted aroma, 2 to 5 minutes. Turn down the heat if they begin to smoke. Add 1 cup water; it should immediately boil. Reduce heat so water barely simmers, and cook until chiles have softened, about 4 minutes. Transfer the chiles and liquid to a blender and blend at high speed, scraping down sides as necessary, until a completely smooth purée is formed, about 2 minutes. Set aside.
Prepare the chili: Melt the butter in a large Dutch oven over medium-high heat. Add the vegan ground meat and cook, breaking it up with a wooden spoon, until fat has mostly rendered and it is starting to sizzle rather than steam, about 10 minutes. (I don’t mind leaving the rendered fat in the chili. It homogenizes as the chili reduces, so the end result should not be greasy. However, you can drain the mixture at this point if you prefer less fat in the finished chili.)
Add the onion, garlic, oregano and salt. Cook, stirring frequently, until the onions have softened, about 2 minutes. Add the chipotles, cumin and reserved chile paste, and cook, stirring frequently, until the paste reduces to the point that it starts to sizzle and fry, about 4 minutes. Add the tomato paste and cook, stirring frequently until homogenous, about 1 minute.
Add chopped canned tomatoes and scrape up any brown bits that have stuck to the pan. Add kidney beans, soy sauce and 1 cup water, and stir to combine. Bring to a boil, reduce to a simmer, and cook, stirring occasionally, until flavors have developed and chili is thickened to desired consistency, about 30 minutes. Stir in vinegar and liquor, if using. Adjust texture by adding water, and season to taste with salt and pepper. Serve with whatever garnishes you like.
Tip
You can omit the chile paste, and substitute 3 tablespoons chile powder instead. Add chile powder with chipotles and cumin in Step 3, and cook, stirring frequently, until aromatic, about 30 seconds, then add the tomato paste and continue with Step 4.
TWO BEAN CHILI
Yield: Makes about 7 cups (7 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/509.shtml
Ingredients
2 onions, coarsely chopped
2 cloves garlic, minced
2 teaspoons canola, corn, or olive oil
One 14-15 ounce can stewed tomatoes with juice
1 can or bottle beer (12 ounces)
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce
1/4 teaspoon salt (optional)
One 15-ounce can pinto beans, rinsed and drained
One 15-ounce can dark red kidney beans, rinsed and drained
1 large green bell pepper, cored, seeded, and coarsely chopped
Direction
Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).
Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.
Nutritional Information Per Serving: Calories: 173; Protein: 9 g; Fat: 2 g; Sodium: 238 mg; Cholesterol: 0 mg; Carbohydrates: 32 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable
SPICY SLOW COOKER VEGETARIAN CHILI
This is from WW (formerly Weight Watchers), and begins, "This super-flavorful vegetarian chili is ready to cook in just 20 minutes. The rest of the work is done by the slow cooker so you can move on with your day. Full of wonderful veggies, this chili packs a bit of heat from the poblano peppers and chipotle chili powder. If you want to dial it down, use green bell peppers instead of the poblano. A rich tomato base and filling beans makes each bowl hearty enough for the staunchest meat-lover to embrace. Toss the ingredients together at night and start the slow cooker on your way to work in the morning. When you arrive home, dinner is ready!"
Prep Time: 20 minutes; Cook Time: 6 hours; Total Time: 6 hours 20 minutes; Serves: 6; Difficulty: Easy; 1 point
To view this online, click here.
Ingredients
29 oz. canned diced tomatoes, fire-roasted with garlic
3 Tbsp Canned tomato paste
1 Tbsp Olive oil
1 Tbsp chili powder, regular-variety
1/2 tsp chili powder, chipotle-variety
1 tsp ground cumin
2 large uncooked zucchini, cut into 3/4-inch dice (about 4 cups)
2 cups frozen corn kernels
15 oz. canned black beans, rinsed and drained
15 oz. canned pinto beans, rinsed and drained
2 medium poblano chile, seeded and diced (about 1-3/4 cups)
3/4 cup cilantro, fresh, chopped
1/2 cup water, or up to 1 cup if needed
3/4 tsp table salt, or to taste
Directions
In a 4-quart or larger slow cooker, combine tomatoes, tomato paste, oil, both types of chili powder and cumin. Add zucchini, corn, both types of beans and poblanos; stir to mix well.
Cover and cook on LOW setting until vegetables are tender, about 6 hours.
Stir in cilantro and enough water to desired consistency; season with salt.
Yields about 1-1/2 cups per serving.
Notes
Serve topped with reduced-fat sour cream, if desired.
VEGETARIAN CHILI
This is from Grace Elkus in thekitchn. For this recipe, Grace wrote, "As a lifelong vegetarian, veggie chili has always been one of my go-to meals. Thanks to creamy beans, tender vegetables, and stewed tomatoes, it provides all the hearty satisfaction of a meat-heavy dish, sans the meat.
"Whether you’re already a member of the veggie chili fan club and need a new go-to recipe, or you’re trying it out for the very first time, this easy recipe is for you."
Prep Time: 20 minutes; Cook Time: 40 minutes to 50 minutes; Serves: 8 to 10
To view this online, go to https://www.thekitchn.com/vegetarian-chili-266017. There's also quite a bit of good info to make sure your veggie chili is as good as it gets.
Ingredients
2 tablespoons olive oil
1 large yellow onion, diced
2 large bell peppers, diced
2 medium carrots, diced
2 stalks celery, diced
4 cloves garlic, minced
2 tablespoons chili powder
1 tablespoon ground cumin
2 teaspoons dried oregano
2 teaspoons kosher salt, plus more to taste
1/2 teaspoon freshly ground black pepper
1/4 teaspoon cayenne pepper
1 (28-ounce) can diced tomatoes, preferably fire-roasted (do not drain)
2 (4-ounce) cans roasted green chiles, undrained
3 (15- to 15.5-ounce) cans beans, such as pinto, black, kidney, cannellini, or garbanzo, drained and rinsed
1 to 2 cups low-sodium vegetable broth, divided
1 (15-ounce) can whole kernel corn, drained
Serving suggestions: sliced avocado, lime wedges, shredded cheddar cheese, toasted pumpkin seeds, cilantro leaves and tender stems, pickled red onion, sliced jalapeño, sliced radishes
Equipment
Large pot
Fine-mesh sieve or strainer
Instructions
Heat the oil. Heat the oil in a large pot over medium heat until shimmering.
Add the veggies. Add the onion, bell peppers, carrot, celery, and garlic. Cook, stirring, until just tender, 8 to 10 minutes.
Add the spices. Add the chili powder, cumin, oregano, salt, black pepper, and cayenne pepper and stir to coat veggies.
Add the tomatoes, chiles, beans, and broth. Add the tomatoes and their juices, green chiles, beans, and 1 cup of the broth. Stir to combine.
Bring to a boil, then simmer 30 to 40 minutes. Bring to a boil. Reduce the heat as needed and simmer uncovered until the chili thickens to your liking, 30 to 40 minutes. If you prefer a looser chili, add up to 1 cup more broth.
Stir in the corn. Add the corn and stir to combine.
Serve with toppings of your choice. Ladle the chili into serving bowls and serve with the toppings of your choice.
Recipe Notes
Storage: Leftovers will keep for up to 4 days stored in an airtight container in the refrigerator or up to 3 months in the freezer.
For anyone wondering if one can have chili without meat, these six recipes should put that question to rest. Check out the Spicy Slow Cooker Vegetarian Chili, the Vegan Chili, and the rest of today's yummy recipes. Enjoy!
VEGETARIAN SKILLET CHILI
This is from Melissa Clark in The New York Times cooking enewsletter. For this recipe, Melissa wrote, "If you keep canned beans, tomatoes, onion and garlic in your pantry, you can make this dish on any weeknight without having to shop. The pickled onions aren’t strictly necessary, but they are simple to make and add a welcome tangy contrast to the beans. Pickled peppers are a fine substitute. If you have a bell pepper or jalapeño or two, chop them up and sauté them with the onions. And if you want to be fancy, grate the zest off the lime before juicing for the pickles, and stir it into the sour cream."
Total Time: 30 minutes; Yield: 4 servings
This was featured in "5 Easy Meals for the Distracted Cook," and can be viewed online at https://cooking.nytimes.com/recipes/1017704-vegetarian-skillet-chili.
You might also want to check out Sam Sifton's guide, "How To Make Chili." While you're at it, if you haven't already signed up for The New York Times cooking enewsletter, now is as good a time as any to sign up.
Ingredients
For the Pickled Onions
1 lime
1 red onion or shallot, thinly sliced
Large pinch of kosher salt
Small pinch of granulated sugar
For the Chili
Olive or grapeseed oil
1 large onion, chopped
3 garlic cloves, or to taste, minced
1 teaspoon chile powder, plus more to taste
1 teaspoon dried oregano, plus more to taste
2 (15-ounce) cans beans, drained
1 (15-ounce) can diced tomatoes with their juices
Kosher salt
Fresh cilantro, diced avocado and sour cream, for garnish (optional)
Preparation
Make the pickled onions: Squeeze lime juice into a bowl, and add onion, salt and sugar. Let rest while you make the chili.
Prepare the chili: Heat a large skillet over medium-high. Add the oil. When hot, add onion and sauté until softened, 5 to 7 minutes. Add garlic, chile powder and oregano and sauté until fragrant, 1 to 2 minutes longer. Add beans and tomatoes and a few large pinches of salt and let simmer until the tomatoes break down, about 20 minutes.
Taste and add more salt, chile powder and/or oregano to taste. Serve with the pickled onions and any of the garnishes you like.
EASY BLACK BEAN CHILI
This comes from Betty Crocker, and begins, "We love chili for its rib-sticking deliciousness, and this meatless version is no exception. Just because it’s made with beans, and no meat, doesn’t mean it’s not filling. Cumin, chili powder and chiles add heat, while fire-roasted tomatoes, black beans and sweet corn give it extra flavor."
Prep Time: 20 minutes; Total Time: 60 minutes; Servings: 6
To view this online, go to https://www.bettycrocker.com/recipes/easy-black-bean-chili/f273db4a-5710-4ced-b099-205c9f3c1d70.
Ingredients
1 tablespoon vegetable oil
1 large onion, chopped (1 cup)
1 medium green bell pepper, chopped (1 cup)
4 cloves garlic, finely chopped
2 fresh jalapeño or serrano chiles, seeded, finely chopped
2 cans (15 oz each) Progresso™ black beans, drained, rinsed
2 cans (14.5 oz each) Muir Glen™ organic fire roasted or plain diced tomatoes, undrained
1 1/2 cups water
1 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon coarse (kosher or sea) salt
1 cup Cascadian Farm® frozen organic sweet corn
Sour cream or plain yogurt, if desired
Shredded Cheddar cheese, if desired
Chopped fresh cilantro, if desired
Directions
In 4-quart saucepan, heat oil over medium heat. Add onion, bell pepper, garlic and chiles; cook 5 to 7 minutes, stirring frequently, until tender.
Stir in black beans, tomatoes, water, chili powder, cumin and salt. Heat to boiling. Reduce heat; cover and simmer 30 minutes, stirring occasionally. Stir in corn. Heat to boiling. Reduce heat; simmer uncovered 5 minutes longer.
Top each serving with remaining ingredients.
Expert Tips
You can vary the heat level of this chili by decreasing or increasing the amount of chiles that you use.
Serve this veggie chili with warm cornbread or corn tortillas.
VEGAN CHILI
This comes from J. Kenji López-Alt at The New York Times cooking newsletter. The recipe begins, "This chili starts with a few different whole dried chiles, toasted and blended together, then fried with vegan ground meat and other aromatics to form the complex backbone of this stew. Along with tomatoes and kidney beans, I like to add some soy sauce (for umami depth), cider vinegar (for acidity and brightness) and a shot of hard liquor. The volatile alcohol in the liquor helps pull aromas up and out of the chili and into your nose. If you want to opt for a vegetarian version, feel free to use unsalted butter in place of the vegan butter, and garnish with sour cream or Cheddar."
Yield: 4 to 6 servings; Time: 1 hour
This was featured in "How to Cook With Plant-Based Meats", and can be found online at https://cooking.nytimes.com/recipes/1020866-vegan-chili.
Ingredients
For the Chile Paste (see Note):
2 whole dried ancho, pasilla or mulato chiles, stems and seeds removed, torn into rough 1-inch pieces (about 1/2 ounce)
1 whole dried New Mexico red, California, costeño or choricero chile, stems and seeds removed, and torn into rough 1-inch pieces (about 1/8 ounce)
1 to 2 dried hot chiles, such as árbol or pequín, stems and seeds removed and torn into rough pieces (optional)
For the Chili:
2 tablespoons vegan butter
1 pound vegan ground meat, such as Impossible or Beyond
1 medium onion, grated on large holes of a box grater (about 1 1/2 cups)
2 large garlic cloves, grated on Microplane (about 4 teaspoons)
1 teaspoon dried oregano
Kosher salt
2 chipotle peppers packed in adobo sauce, finely chopped
2 teaspoons ground cumin
1/4 cup tomato paste
1 (15-ounce) can whole tomatoes packed in juice, drained and chopped into 1/2-inch pieces
1 (16-ounce) can dark kidney beans, drained
1 tablespoon soy sauce
1 tablespoon apple cider vinegar
1 tablespoon whiskey, vodka or brandy (optional)
Diced onions, chopped cilantro, chopped pickled jalapeños, sliced black olives, vegan sour cream, shredded vegan cheese, fresh tortillas or tortilla chips, for serving (optional)
Preparation
Make the chile paste: Add all the dried chiles to a Dutch oven or large, heavy-bottomed saucepan and cook over medium-high heat, stirring frequently, until slightly darkened and giving off an intense roasted aroma, 2 to 5 minutes. Turn down the heat if they begin to smoke. Add 1 cup water; it should immediately boil. Reduce heat so water barely simmers, and cook until chiles have softened, about 4 minutes. Transfer the chiles and liquid to a blender and blend at high speed, scraping down sides as necessary, until a completely smooth purée is formed, about 2 minutes. Set aside.
Prepare the chili: Melt the butter in a large Dutch oven over medium-high heat. Add the vegan ground meat and cook, breaking it up with a wooden spoon, until fat has mostly rendered and it is starting to sizzle rather than steam, about 10 minutes. (I don’t mind leaving the rendered fat in the chili. It homogenizes as the chili reduces, so the end result should not be greasy. However, you can drain the mixture at this point if you prefer less fat in the finished chili.)
Add the onion, garlic, oregano and salt. Cook, stirring frequently, until the onions have softened, about 2 minutes. Add the chipotles, cumin and reserved chile paste, and cook, stirring frequently, until the paste reduces to the point that it starts to sizzle and fry, about 4 minutes. Add the tomato paste and cook, stirring frequently until homogenous, about 1 minute.
Add chopped canned tomatoes and scrape up any brown bits that have stuck to the pan. Add kidney beans, soy sauce and 1 cup water, and stir to combine. Bring to a boil, reduce to a simmer, and cook, stirring occasionally, until flavors have developed and chili is thickened to desired consistency, about 30 minutes. Stir in vinegar and liquor, if using. Adjust texture by adding water, and season to taste with salt and pepper. Serve with whatever garnishes you like.
Tip
You can omit the chile paste, and substitute 3 tablespoons chile powder instead. Add chile powder with chipotles and cumin in Step 3, and cook, stirring frequently, until aromatic, about 30 seconds, then add the tomato paste and continue with Step 4.
TWO BEAN CHILI
Yield: Makes about 7 cups (7 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/509.shtml
Ingredients
2 onions, coarsely chopped
2 cloves garlic, minced
2 teaspoons canola, corn, or olive oil
One 14-15 ounce can stewed tomatoes with juice
1 can or bottle beer (12 ounces)
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce
1/4 teaspoon salt (optional)
One 15-ounce can pinto beans, rinsed and drained
One 15-ounce can dark red kidney beans, rinsed and drained
1 large green bell pepper, cored, seeded, and coarsely chopped
Direction
Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).
Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.
Nutritional Information Per Serving: Calories: 173; Protein: 9 g; Fat: 2 g; Sodium: 238 mg; Cholesterol: 0 mg; Carbohydrates: 32 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable
SPICY SLOW COOKER VEGETARIAN CHILI
This is from WW (formerly Weight Watchers), and begins, "This super-flavorful vegetarian chili is ready to cook in just 20 minutes. The rest of the work is done by the slow cooker so you can move on with your day. Full of wonderful veggies, this chili packs a bit of heat from the poblano peppers and chipotle chili powder. If you want to dial it down, use green bell peppers instead of the poblano. A rich tomato base and filling beans makes each bowl hearty enough for the staunchest meat-lover to embrace. Toss the ingredients together at night and start the slow cooker on your way to work in the morning. When you arrive home, dinner is ready!"
Prep Time: 20 minutes; Cook Time: 6 hours; Total Time: 6 hours 20 minutes; Serves: 6; Difficulty: Easy; 1 point
To view this online, click here.
Ingredients
29 oz. canned diced tomatoes, fire-roasted with garlic
3 Tbsp Canned tomato paste
1 Tbsp Olive oil
1 Tbsp chili powder, regular-variety
1/2 tsp chili powder, chipotle-variety
1 tsp ground cumin
2 large uncooked zucchini, cut into 3/4-inch dice (about 4 cups)
2 cups frozen corn kernels
15 oz. canned black beans, rinsed and drained
15 oz. canned pinto beans, rinsed and drained
2 medium poblano chile, seeded and diced (about 1-3/4 cups)
3/4 cup cilantro, fresh, chopped
1/2 cup water, or up to 1 cup if needed
3/4 tsp table salt, or to taste
Directions
In a 4-quart or larger slow cooker, combine tomatoes, tomato paste, oil, both types of chili powder and cumin. Add zucchini, corn, both types of beans and poblanos; stir to mix well.
Cover and cook on LOW setting until vegetables are tender, about 6 hours.
Stir in cilantro and enough water to desired consistency; season with salt.
Yields about 1-1/2 cups per serving.
Notes
Serve topped with reduced-fat sour cream, if desired.
VEGETARIAN CHILI
This is from Grace Elkus in thekitchn. For this recipe, Grace wrote, "As a lifelong vegetarian, veggie chili has always been one of my go-to meals. Thanks to creamy beans, tender vegetables, and stewed tomatoes, it provides all the hearty satisfaction of a meat-heavy dish, sans the meat.
"Whether you’re already a member of the veggie chili fan club and need a new go-to recipe, or you’re trying it out for the very first time, this easy recipe is for you."
Prep Time: 20 minutes; Cook Time: 40 minutes to 50 minutes; Serves: 8 to 10
To view this online, go to https://www.thekitchn.com/vegetarian-chili-266017. There's also quite a bit of good info to make sure your veggie chili is as good as it gets.
Ingredients
2 tablespoons olive oil
1 large yellow onion, diced
2 large bell peppers, diced
2 medium carrots, diced
2 stalks celery, diced
4 cloves garlic, minced
2 tablespoons chili powder
1 tablespoon ground cumin
2 teaspoons dried oregano
2 teaspoons kosher salt, plus more to taste
1/2 teaspoon freshly ground black pepper
1/4 teaspoon cayenne pepper
1 (28-ounce) can diced tomatoes, preferably fire-roasted (do not drain)
2 (4-ounce) cans roasted green chiles, undrained
3 (15- to 15.5-ounce) cans beans, such as pinto, black, kidney, cannellini, or garbanzo, drained and rinsed
1 to 2 cups low-sodium vegetable broth, divided
1 (15-ounce) can whole kernel corn, drained
Serving suggestions: sliced avocado, lime wedges, shredded cheddar cheese, toasted pumpkin seeds, cilantro leaves and tender stems, pickled red onion, sliced jalapeño, sliced radishes
Equipment
Large pot
Fine-mesh sieve or strainer
Instructions
Heat the oil. Heat the oil in a large pot over medium heat until shimmering.
Add the veggies. Add the onion, bell peppers, carrot, celery, and garlic. Cook, stirring, until just tender, 8 to 10 minutes.
Add the spices. Add the chili powder, cumin, oregano, salt, black pepper, and cayenne pepper and stir to coat veggies.
Add the tomatoes, chiles, beans, and broth. Add the tomatoes and their juices, green chiles, beans, and 1 cup of the broth. Stir to combine.
Bring to a boil, then simmer 30 to 40 minutes. Bring to a boil. Reduce the heat as needed and simmer uncovered until the chili thickens to your liking, 30 to 40 minutes. If you prefer a looser chili, add up to 1 cup more broth.
Stir in the corn. Add the corn and stir to combine.
Serve with toppings of your choice. Ladle the chili into serving bowls and serve with the toppings of your choice.
Recipe Notes
Storage: Leftovers will keep for up to 4 days stored in an airtight container in the refrigerator or up to 3 months in the freezer.
Subscribe to:
Posts (Atom)