Category: Plant Proteins

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Curry Lentil Dal

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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.

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Citrus Tofu + Asparagus

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

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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.

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Peanut-Ginger Tofu with Mushrooms + Spinach

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     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!

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Tempeh Scramble!

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     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>.
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Raw Beet + Fennel Salad

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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!
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Tofu Stir-Fry w/ Seaweed, Carrots, and Edamame

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Ingredients:
1  cup  dried arame or other shredded seaweed (1 ounce)
1  pound  firm or extra-firm tofu, drained and cut into cubes
1 tsp sesame oil
1 1/2  cups  julienne-cut carrot (1 pound)
2  green onions, thinly sliced
2  tablespoons  minced peeled fresh ginger
2  tablespoons  low-sodium soy sauce
1 bag frozen edamame, dethawed

Instructions:
1. Cover arame with water; let stand 15 minutes then drain. Prepare edamame according to package instructions, if including.
2. Heat 1 teaspoons oil in pan over medium-high heat. Add tofu, and cook until liquid from tofu is evaporated (3 minutes.
3. Add carrots, green onions, and ginger; cook 4-5 minutes or until carrot is golden brown, stirring frequently. Stir in arame and salt; cook 3 minutes or until arame is tender. Stir in soy sauce and edamame. Cook for 5 minutes or until thoroughly heated.

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White Beans, Artichokes + Spinach

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Ingredients:

2 cans of cannellini beans

1 can of artichoke hearts*

1 bunch of fresh spinach

20 fresh sage leaves

10 garlic cloves

2 tablespoon vegetable broth or water

* Update: I often use button mushrooms instead of artichoke hearts. They give the dish an earthier flavor that really hits the spot in the colder months.


Instructions:

1. Set a Dutch oven over medium-high heat, and add the vegetable broth to the pan. While the broth heats up, chop the garlic then add to pan.

2. Throw in the artichoke hearts (or the mushrooms).

3. Dump both cans of beans into pan. Add the sage. Cook for about 3 minutes.

4. Add the spinach and stir till volume shrinks a bit. Turn heat to low and put cover on pan. Set the table or make a drink and serve when ready to eat.

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