Category: Oil-Free

Posted on

Baingan Bharta (Indian-Style Eggplant) + Garbanzos

IMG_1692
   Whenever I eat out at a restaurant, I am drawn by a powerful magnetic force towards any dish with eggplant. It’s in some of my most favorite things– baba ganouj, bharta, caponata. It’s just so delicious. I’ve been hesitant to include eggplant in my cooking at home, however, because it can take a long time and I thought it wasn’t as rich with nutrients as some other vegetables.
   Well, it turns out that eggplant is loaded with health benefits. In addition to high containing high levels of antioxidants, which help to stimulate the immune system and energy levels of the body, eggplant also contain a compound called terpenes, which are known to lower cholesterol. I’m thrilled! And while it’s true some prep time is required, it’s hardly complicated– if you can open the oven, then you can do it.
   This recipe is based on my favorite Indian dish, bharta. I chose to include garbanzo beans so it could be a one-pot-meal with plenty of fiber and protein. When you bring these spices home from the market, the wonderful smell will make your dream of far away lands. Once you start cooking, you’re practically on your way. Mmmmmmm….
Ingredients:
1 large eggplant
1 medium onion, chopped
1 red bell-pepper, chopped
1 1/4 teaspoon cumin seeds
1 1/4 teaspoon ground ginger
1 1/4 teaspoon ground cinnamon
1 1/4 teaspoon ground cardamom
1 teaspoon ground coriander
1/2 teaspoon turmeric
1 15-oz can of garbanzo beans
1 14-oz can of diced tomatoes
1/2 cup water
1/4 cup fresh cilantro
1 teaspoon garam masala
Instructions:
1. Preheat oven to 400 degrees. Prick eggplant with a fork several times and place on a baking sheet. Bake for 45 minutes. Remove from oven and set aside until cool enough to handle. Peel and chop the eggplant.
2. Dribble a few tablespoons of olive oil on a non-stick skillet and turn to medium-hight. Add the onion and cook until it begins to turn golden. Add the bell pepper and cook for a few more minutes.
3. Clear a spot in the center of the skillet and sprinkle the cumin seeds directly on the hot surface. Stir and toast them for about 1 minute, until they become fragrant. Then stir them into the onions and peppers and add the cumin, ginger, cinnamon, cardamom, coriander, tumeric, and diced tomatoes.
4. Add the eggplant and cook over medium heat, pressing eggplant with the back of a spoon to break up large pieces, for about 10 minutes.
5. Add the garbanzos and enough water (approximately 1/2 cup) to keep the mixture moist. Cover tightly and turn heat to low. Cook for at least 15 minutes, stirring periodically, until the sauce has thickened and the flavors have blended.

Sources:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=22, http://www.manjulaskitchen.com/2009/10/09/baingan-bharta-eggplant/

Posted on

Kale Quinoa Salad

IMG_1947

We love this meal so much we probably have it twice a week, at least! It’s what I make when I’m short on time or don’t feel like putting too much thought into dinner. A “lazy lady’s dinner,” if you will.
This salad is rugged. Yeah, that’s right. I used “rugged” and “salad” in the same sentence. There is something about raw lacinato kale that is so strong and hearty and, well, rugged! Plus, kale is part of the cruciferous vegetable family, making it a true nutritional powerhouse. In fact, The World’s Healthiest Foods Foundation describes kale as “one of the healthiest vegetables around.” It has risk-lowering benefits for at least five types of cancers (bladder, breast, colon, ovary, and prostate) and has a cholesterol-lowering ability comparable to the prescription drug cholestyramine (a medication that is taken for the purpose of lowering cholesterol). That’s a whole lot of nutrition in a meal that takes only 20 minutes at most!
Tip: I keep a constant supply of Goldhouse Gold Dressing in my fridge. I always double or triple the recipe and store it in a HUGE Manischewitz bottle. (Don’t ask… My husband loves Manischewitz.)  That way it’s ready whenever I need it, which is pretty much all the time because it’s SO good and it tastes delicious on practically everything.

(Serves 2 hearty eaters)

Ingredients:
1.5 cups dry quinoa
3 cups water
1 bunch of kale
1/4 cup shelled pistachios or walnuts, roughly chopped
1/2 cup dried cherries, raisins, or dried currants
Goldhouse Gold Dressing

Instructions:
1. Place quinoa in a dry medium saucepan and toast over medium-high flame for 3 minutes. Add water and bring to a boil. Then reduce heat to low and cover for 18-20 minutes until each quinoa has a curly little tail. It should be very fluffy like cooked couscous, not wet or porridge-y.
2. Meanwhile, finely chop the kale and place into a large salad bowl. Add the nuts and dried fruit of choice.
3. When the quinoa is done add it to the kale mix. Drizzle with Goldhouse Gold Dressing and fresh pepper to taste. De-lish!

Sources: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38

Posted on

Spicy Edamame Salad

IMG_1655-1
Ingredients:
12 oz shelled, cooked and cooled edamame
1/4 cup diced onion
1/2 cup tightly packed fresh cilantro leaves
1 large garlic clove, sliced
1/4 cup freshly squeezed lemon juice
1 tablespoon brown miso
1 teaspoon kosher salt
1 teaspoon red chili paste
1/4 teaspoon freshly ground black pepper
Instructions:
1. Place the onion, cilantro, garlic, lemon juice, miso, salt, chili paste and pepper into a large bowl and whisk.
2. Add the boiled edamame and stir.
3. Mash with a fork to desired level of mushiness or chunkiness. Serve as is or with whole wheat pita.
Posted on

Tangy Tofu + Bok Choy + Shiitake

IMG_1658
     I’ve made a dish similar to this one a few times before and it’s gone over pretty well. But recently I decided to shake things up and make a few changes to the recipe (actually, I just forgot to buy one of the ingredients). Anyway, the alterations were a huge hit with Mr. Goldhouse, who declared this dish to be his “probably new favorite.” The delicious tangy flavor oozes into everything and because the tofu, bok choy, and shiitake mushrooms have such distinct textures, each bite is uniquely flavorful. Highly recommended!

Ingredients:

1/4 cup reduced sodium soy sauce
1/4 cup brown rice vinegar
1 tablespoon white miso
3 garlic cloves, minced
12 oz. firm silken tofu, drained and cut into 1/2-in cubes or crumbled
1 large head (or 2 small heads) of bok choy
2 cups sliced shiitake mushroom caps
Instructions:
1. Whisk soy sauce, rice vinegar, miso and garlic in a medium bowl. Gently stir in the tofu. Cover and marinate in the refrigerator for 15 minutes, stirring occasionally if necessary.
2. Drain the tofu, reserving the marinade. Add mushrooms to a large skillet or wok over medium-high heat and cook for 2 minutes, stirring often.
3. Add the tofu; cook, stirring often, until the tofu is lightly browned, about 4 minutes.
4. Shred the bok choy leaves over the pot, stirring them occasionally. Once all the leaves have been added, pour in any remaining marinade and stir everything together constantly for 3 minutes.
5. Reduce the heat and cover the pan for 3-5 minutes, less if you like your bok choy crunchy and more is you like it mushier.
6. Serve with brown rice if you desire. Enjoy!
Posted on

Curry Lentil Dal

IMG_1654-1-1-1

Ingredients:
1/2 pound brown lentils (about 1 1/8 cups)
1 small onion
2 garlic cloves
1 bay leaf
2 vegetable broth or water
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon turmeric
1-2 tablespoons curry powder, depending on your taste
cilantro for garnish

Instructions:
1. Finely chop the garlic cloves and the onion.
2. Combine the lentils, onion, garlic, bay leaf, and 4 cups water in a medium soup pot or heavy saucepan. Bring to a boil, reduce the heat, cover and simmer 30 minutes.
3. Add salt to taste (under-salt slightly because you will be reducing the liquid), and continue to simmer for another 15 minutes, until the lentils are falling apart tender and fragrant. Remove the bayleaf and discard.
3. Heat the broth in a large, heavy nonstick skillet over medium-high heat. Add the spices and stir as they sizzle for about 30 seconds, until very fragrant.
4. Add the beans with their liquid and cook, stirring and mashing with the back of a wooden spoon, until the mixture thickens, like refried beans. Once the mixture has reduced to the desired consistency, spoon onto plates and top each serving with a sprinkling of chopped cilantro.

Posted on

Citrus Tofu + Asparagus

IMG_1433
     Tofu is Asian in origin and is a staple of Asian cuisine, so understandably a lot of tofu recipes tend to include other typical Asian ingredients such as soy sauce and ginger. While these kinds of tofu dishes are delicious, the same combination of flavors can start to feel repetitive if you’re eating a lot of tofu.
     But tofu need not be so limited! Case in point…
     In this recipe tofu is prepared with balsamic vinegar, basil, and orange juice. The result is a tangy dish that feels like it could come from an Italian or Greek cookbook. It’s an easy dish to love, and a great reminder of just how versatile tofu can be.
Ingredients:
1 14-ounce package extra-firm water-packed tofu, rinsed
2 tablespoons red miso, divided
2 tablespoons balsamic vinegar, divided
4 teaspoons vegetable broth, divided
1 pound asparagus, trimmed and cut into 1-inch pieces
3 tablespoons chopped fresh basil (from the jar will be fine here too)
1/4 cup orange juice
1 teaspoon freshly grated orange zest
1/4 teaspoon salt
Instructions:
1. Preheat oven to 450°F. Coat a large baking pan with oilve oil or cooking spray.
2.  Pat tofu dry and cut into 1/2-inch cubes. Whisk 1 tablespoon miso, 1 tablespoon vinegar and 2 teaspoons broth in a large bowl until smooth. Add the tofu; gently toss to coat. Spread the tofu in an even layer on the prepared baking pan. Roast for 15 minutes.
3. Gently toss asparagus with the tofu. Return to the oven and roast until the tofu is golden brown and the asparagus is tender, 8 to 10 minutes more.
4. Meanwhile, whisk the remaining 1 tablespoon miso, 1 tablespoon vinegar, 2 teaspoons broth, basil, orange zest, orange juice, and salt in the large bowl until smooth.
5. Toss the roasted tofu and asparagus with the sauce and serve.
 Source: eatingwell.com
Posted on

Quinoa with Dried Apricots and Baby Spinach + Moroccan-Spiced Dressing

IMG_1410

Our new love affair with quinoa began with this very dish. It has has become one of my favorite recipes, not just because it’s one of our very favorite to EAT but also because it’s one of the easiest to make. The Moroccan-spiced dressing’s sweet and lemony flavors harmonize all the different tastes and textures of the quinoa, apricots and spinach. Yum! (Serves 2-4 people)

Ingredients:
1 cup quinoa
5 cloves garlic, minced
1/2 cup dried apricots, coarsely chopped
2 cups water
1/4 teaspoon salt
8 cups baby spinach
Moroccan-Spiced Lemon Dressing:
1/4 cup lemon juice
2 tablespoons soy yogurt
1 1/2 teaspoons agave
1/4 teaspoon ground cumin
1/4 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 cup water
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste

Instructions:
1. Toast quinoa in a dry skillet over medium heat, stirring often, until it becomes aromatic and begins to crackle, about 3 to 4 minutes.
2. Add garlic with a dash of water and cook, stirring constantly, until golden, about 1 minute.
3. Add the chopped apricots and salt, and then the water. Bring to a boil. Reduce heat to medium-low and cover for 15-20 minutes or until all the liquid is absorbed and the quinoa is very fluffy.
4. While waiting for the quinoa to “fluffifize”, make the Moroccan-Spiced Lemon Dressing.
5. Divide the spinach among 4 plates (or 2 plates if you are big eaters like us). Mound the quinoa salad on the spinach and drizzle the dressing on top.

Posted on

Peanut-Ginger Tofu with Mushrooms + Spinach

IMG_1926
     This is one of my favorite dishes to serve to non-vegan guests, especially those who might assume vegan eating is bland or not hearty enough. The ginger peanut sauce is so flavorful and the combination of mushrooms and tofu make for a great chewy mouthfeel that meat-eaters are used to. Plus, this dish is loaded with tons of protein, not to mention fiber, iron, vitamin D, folate, zinc, calcium, vitamin C, and countless more antioxidants. If you are looking to inspire non-vegans, this dish will impress, without fail. 
 
(Serves 4)
 
Ingredients:
4 cups cooked brown rice
Sauce:

Note: People REALLY love this sauce, so don’t be afraid to double it. It won’t go to waste!
5 tablespoons water
4 tablespoons chunky natural peanut butter
2 tablespoon rice vinegar or white vinegar
1 tablespoon reduced-sodium soy sauce or tamari
1-2 tablespoons agave
1-2 tablespoons minced ginger (more if you like ginger)
2 cloves garlic, minced
Tofu + Vegetables:
14 oz. extra-firm tofu
2 teaspoons vegetable broth or water
4 cups baby spinach, (6 ounces)
1 1/2 cups sliced mushrooms, (4 ounces)
4 scallions, sliced

Instructions:
1. To prepare sauce: Whisk water, peanut butter, rice vinegar (or white vinegar), soy sauce, agave, ginger and garlic in a small bowl.
2. To prepare tofu: Drain and rinse tofu; pat dry. Slice the block crosswise into eight 1/2-inch-thick slabs. Coarsely crumble each slice into smaller, uneven pieces.
3. Heat vegetable broth or water in a large nonstick skillet over high heat. Add tofu and cook in a single layer, without stirring, until the pieces begin to turn golden brown on the bottom, about 5 minutes. Then gently stir and continue cooking, stirring occasionally, until all sides are golden brown, 5 to 7 minutes more.
4. Add spinach, mushrooms, scallions and the peanut sauce and cook, stirring, until the vegetables are just cooked, 1 to 2 minutes more.
5. Serve over brown rice. Enjoy!

Posted on

Tempeh Scramble!

IMG_1355
     We spent our honeymoon in Bali, Indonesia. One afternoon, we visited the home of a local Balinese family and dined together on a feast of traditional Balinese food. All the dishes were delicious, but none intrigued our taste buds more than this granola-like substance tossed together with an array of savory vegetables. We came to learn this ingredient was called tempeh, a staple source of protein in Indonesian cuisine. Like tofu, it is made from soybeans but tempeh’s taste and texture is very different, as are its nutritional characteristics. Because it retains the whole bean, tempeh is firmer with a distinctive nutty taste and nougat-like texture. In addition to a higher content of protein, tempeh also has dietary fiber and vitamins, making it far more health-promoting than animal flesh. Because it goes well with so many combinations of foods and flavors it would be a great addition to any stir-fry.
 
Ingredients:
3 tbsp vegetable broth, divided
1 lb tempeh, cubed
1 red bell pepper, thinly sliced
1 small sweet onion, thinly sliced
3 garlic cloves, minced
2 handfuls of spinach
Salt and pepper to taste
Instructions:
1. Steam the tempeh in a steamer basket for 10 minutes.
2. Preheat a large, heavy-bottomed pan over medium heat. Saute the tempeh in 2 tablespoons vegetable broth for about 7 minutes, stirring often, until lightly browned.
3. Add red bell pepper and onion and drizzle in remaining broth. Saute for about 5 minutes until veggies are softened but still slightly crunchy. Add garlic and saute for 2 more minutes.
4. Season with salt and pepper. Add spinach and saute until just wilted. Serve immediately.
 
Sources: Swedish Research Council. “New Vegetarian Food With Several Health Benefits.” ScienceDaily 30 May 2008. /releases/2008/05/080528095627.htm>.
Posted on

Raw Beet + Fennel Salad

IMG_1295
Ingredients:
1/2 pound beets, preferably Golden or Lutz Green Leaf
1/2 pound fennel
2 large shallots or 2 bunches green onion
2 tablespoon Dijon mustard
2 tablespoon lemon juice
2 tablespoon sherry vinegar or other good strong vinegar
1/4 cup chopped fresh parsley leaves
* note: When we eat this salad as a main course, I add a can of garbanzos. That gives the meal lots of protein and makes it very filling.
Instructions:
1. Peel the beets and shallots. Grate the beets and mince the shallots (or put them in a food processor and pulse till shredded). Scrape into a large bowl.
2. To prepare fennel: Trim the hard, hollow stalks from the top of the bulb and cut off the hard bottom. Shave the fennel very thinly and add to bowl.
3. Throw in the parsley. If including garbanzos, add them to the bowl.
4. In a small bowl, whisk together the mustard, lemon juice and vinegar.  Pour over the salad and toss. Do a quick taste test, and serve!