No meat, No wheat

Archive for the ‘vegan meal everyone will love’ Category

Stuck in on a Snow Day gave me plenty of time to cook!

amaranth veggie burgers plated

AMARANTH VEGETABLE BURGERS

Stuck inside like everyone else, I had the whole day to do whatever I wanted. Not only did I have time to use my new bentonite face mask, catch up on laundry and read, but time left over to focus on a recipe I’ve been wanting to investigate for some time.

This recipe, for vegetable burgers, is one I’d seen by Emily Segal on her honest cooking website. Finally, I had both time to try making these, and all the necessary ingredients. I’ve wanted to use the wonderful tahini given to us by our friend Julie, the marketing coordinator for Soom Foods, in something new and unusual. It says on the Soom website that you could use their tahini for hummus AND carrot cake, so I was encouraged to incorporate its creamy texture and full bodied taste in today’s creation.

 

amaranth and tahini

Amaranth (left), and Soom Tahini (right)

I’ve also been very curious about amaranth, but todays recipe was my first attempt using this tiny seed. I was perplexed when the recipe I was adapting said that after cooking the amaranth to fluff it. My amaranth was beyond fluffing. It was downright gelatinous. Not quite as bad as a pot of chia, but not far off! Despite this discrepancy,  the vegetable burgers came out tasting great, which is why I’m not waiting until I get a pot of amaranth that fluffs to post this and am sharing with you now. I only made a few changes to this recipe. I used an extra zucchini and added garlic powder. The original recipe called for 1/4 cup of spelt flour, but I substituted 1/2 cup of coconut flour.  Also, the original recipe asked for fresh herbs, but mine were dried. It was supposed to make about 10 patties, but I wound up with 16. Must be from that extra zucchini. Anyway, we really liked these burgers. The tahini and lemon really complimented one another. I hope you’ll enjoy them as much as we did. Betayavon!

Ingredients: 

  • 1 cup dry amaranth
  • 2 cups water
  • 1 Tbsp. olive oil
  • 1 medium onion, minced
  • 2 medium carrots, grated
  • 3 medium zucchini, grated
  • 3 cups fresh spinach, finely chopped
  • 1/2 cup coconut flour
  • 1/2 tsp. baking powder
  • 3 Tbsp. tahini
  • 1 Tbsp. garlic powder
  • 1 tsp. dried basil
  • 1 tsp. dried dill
  • 1 tsp. dried oregano
  • 1/2 t. rubbed sage
  • 1 tsp. sea salt
  • juice of 1/2 lemon, or more, and maybe some lemon zest if you like
  • no stick spray

Supplies:

  • measuring cups and spoons
  • large pan and spoon for stirring veggies
  • shredder or box grater
  • small pot and lid for amaranth
  • baking sheets
  • parchment paper
  • spatula

Instructions:

Place amaranth and water in a pot. Bring to a boil, cover, and simmer 20 minutes, until amaranth is soft and water is absorbed. Remove lid, fluff (if you can!), and set aside to cool.

Preheat oven to 400. Line two baking sheets with parchment paper and spray lightly with no-stick spray.

amaranth veggie burgers

Cooked Amaranth (left), Vegetables (right)

In a pan, sauté the onion in oil. Add grated zucchini and carrots. Sauté until everything is soft. Add the spinach. Cook just until it wilts. Remove pot from the heat. Slowly add your cooked amaranth to the vegetables, stirring after each addition. Add all the rest of the ingredients. Mix with spoon or your hands until everything is uniformly combined. Taste and adjust the seasoning as you prefer. Shape patties and place them onto the baking sheets. Bake 15 minutes and then turn over and bake another 10-15 minutes until golden and a bit crunchy on top.

 

veggie:amaranth burgers

 

 

Shepherd’s Pie

 

Shepherd's pie

 

This is a dish my children really enjoy. The original with meat and potatoes, that is. They’d be happy to eat mashed potatoes any day!  Who wouldn’t?!  As I was preparing the family’s meal before our recent Yom Kippur fast, my husband asked his usual question: “what are you going to eat?” I blurted out the answer-Shepherd’s Pie before I even stopped to consider that I had no idea how to make a vegan version nor had I ever seen or eaten one. I just imagined it would be hearty and satisfying. Turns out I was right. Searching online, I found several varieties, but nothing I wanted to make.  Rather than rely on lentils-which seemed to be fairly standard in the recipes I surveyed, I decided to use mashed beans-a variety of them-to form the typical meat layer. I also combined the beans with veggie broth, seasonings, chopped sautéed portobello mushrooms, and a bag of thawed mixed veggies, making the bottom layer especially hearty.  You only need one can of beans per pie, but since I decided to use a mixture of beans, I wound up with enough filling for three delicious shepherd’s pies. The top layer, the mashed potatoes are made all the more yummy with the addition of sautéed onions and thinly sliced garlic cloves, but if you’re not a fan of these, feel free to leave them out. Your pie will be delicious anyway. My kids loved this dish. I’m very glad I made and froze extra for Sukkot. I made it happily through 25 hours of fasting, and credit the fact that I ate half of one of these very delicious, very filling and nutritious shepherd’s pies for not being starved.  Looking forward to eating this again for Sukkot! Have a good Yuntif! Betayavon!

Ingredients

  • canned beans, drained, rinsed and mashed -I used a can of pinto beans, a can of light red kidney beans, and a can of black eyed peas, which is why I wound up with three of these beauties!
  • mushrooms, portobello or regular button mushrooms, chopped small
  • olive oil, 1 teaspoon
  • veggie broth, 1/8 to 1/4 cup, depending on how thick the mixture is
  • no stick spray
  • salt and pepper to taste
  • bag of frozen mixed veggies, thawed
  • other seasonings of your choice-a dash of thyme, chili powder, whatever you like
  • potatoes-five medium, peeled, cubed, boiled, drained, and mashed
  • Smart Balance Margarine, 1 Tablespoon, optional
  • Coconut, almond, or cashew milk, 1-2 Tablespoons, optional
  • 6 cloves garlic, sliced thin
  • 1 onion, chopped fine

Shepherd's pie

Supplies

  • pie plate, square, or oval glass or ceramic pan
  • potato peeler
  • pot and lid for boiling potatoes
  • pan for sautéing mushrooms, beans, and veggie combo
  • knife and cutting board
  • colander for draining and rinsing beans and for draining boiled potatoes
  • measuring cup
  • potato masher for beans and potatoes
  • spoon for stirring
  • bowls for potatoes and beans

Instructions

Peel potatoes, cube and place in a pot with a tight fitting lid. Cover potatoes halfway with water, cover pot and bring to a boil. Lower light and simmer until fork pierces the potatoes easily. Remove from heat and drain in colander. Mash them immediately, adding salt and pepper to taste. You may add some vegan margarine-I used a tablespoon of Smart Balance to make them a little creamier. You can opt to add some coconut, almond, or cashew milk if you want, but I didn’t bother. If you like mashed potatoes with something extra, try sautéing onions and garlic and adding them to the potatoes as you mash them.                                                                                                                                     Time now to spray your glass or ceramic pie plates, open the can of beans, drain and rinse beans with cold water. Mash the beans, mixing them all together with any seasonings you’d like, whether using one type or using multiple varieties of beans, as I did. Place a teaspoon of olive oil in a pan. Add the chopped mushrooms and stir. Add the bag of thawed mixed vegetables. Finally, when the mushrooms have released their liquid, add the mashed beans into the pan with the mushrooms and mixed veggies. Add the veggie broth. If this mixture seems too stiff to stir, thin with a bit more veggie broth, but add that slowly, so you don’t thin the bean layer too much. No need for cooking here, as you will place in the oven later, you just want to combine the mushrooms, veggies, beans, seasonings you want, and veggie broth. Time to press the bean mixture into the bottom of your sprayed pie plate or pan. Top with the mashed potatoes. Bake in 350 degree oven 25-35 mins, just until potatoes start to brown. Looks and smells wonderful

shep pie bean veggie layer

Press the beans, veggies, and mushrooms into the pie plate

shep pie, mashed pot

Top with mashed potatoes

shep pie

A real winner

sheps pie

Enjoy!

Tempeh Cacciatore

 

tempeh-cacciatore-plated

Tempeh simmered with the traditional taste of cacciatore is delicious.                                                                 Lots of fresh orange peppers, garlic, and onions make this new creation yummy. Betayavon!

Ingredients

  • tempeh-cacciatore-ingredients2 pkgs. tempeh
  • 1 cup veggie broth
  • 4 peppers, quartered
  • 2 large onions, quartered
  • 6 cloves garlic- or as much as you want
  • 3 T. olive oil
  • several sprinkles of turmeric
  • salt and pepper to taste
  • 1/8 cup vinegar
  • 2 T. oregano
  • 3 bay leaves
  • 5 drops liquid stevia
  • 28 oz. can crushed tomatoes

Supplies

  • Heavy pot, slotted spoon                             tempehcacciatore
  • Separate skillet for soaking and sautéing tempeh
  • cutting board and knives
  • measuring cups and spoons

Instructions

In heavy pot, with burner on high, heat 2T. olive oil, add onions, salt, peppers, and garlic, and turmeric. Saute until onions and peppers are soft, stirring often. Meanwhile, half each pkg of tempeh and place in pot or pan with veggie broth, with broth coming half way up pot so that the tempeh is immersed halfway in the liquid. Bring to a boil and lower heat so that the tempeh just simmers for 10 minutes; turn tempeh over and simmer another 10 mins. You can replace broth as it evaporates or cover the pan.Now spill off the veggie broth, rinse and dry the pan and now it’s time to heat the remaining 1 T. olive oil. Cut your tempeh into cubes and add when the oil is hot. Cook and flip so that both sides get coated in the oil. The tempeh will be golden because of the broth it simmered in.

tempeh-for-cacciatore

Combine tempeh cubes with the soft sautéed veggies and add crushed tomatoes, oregano, bay leaves, vinegar, salt, pepper, and liquid stevia drops. Stir and allow the flavors to blend by cooking on a very low light for 25 minutes. Do not add the lid so that the sauce thickens. Remove bay leaves before serving.

tempeh-cacciatore

Mother’s Day

Mother’s Day Feast Fit For A Queen

Isaac makes me dinner

 

Of course I realize this post is way overdo- as Mother’s Day was last month.  But I’d forgotten that I took photos of the feast my son made me, and when I just saw them, decided to post that stellar meal Isaac created for me last month on Mother’s Day.

  1. It all started…..with the chopped onions…..Isaac chopped onions

 

2. to which he added minced garlic and ginger, and then a series of other veggies were added to the mix (broccoli, string beans, carrots, mushrooms, etc, you get the idea, I’m sure)

Isaac Stir Fry

3. We’re going to need rice, so leave room

Isaac adding rice to the stir fry

4. Don’t forget to add the beans

Isaac's finishing touches

EZ and Quick Lunch and Dinner Ideas

These EZ and quick lunch and dinner ideas were inspired by my daughter Ilana. She and I enjoy many of the same foods-namely vegetables, and she has recently created some wonderful EZ meals that we are both enjoying.

Veggie Burger&toppings, califlower.

Veggie Burger Wrap

Veggie Burger Wrap

Ingredients

  • chipotle bean burger
  • avocado (mashed)
  • sriracha
  • pickles
  • red cabbage, shredded
  • romain lettuce leaf, large

Instructions

  • Sauté, bake or microwave the burger.
  • Top with the other ingredients, and wrap in large lettuce leaf.

 

Rice Bowl:topped with cilantro

Rice Bowl

Indian inspired rice bowl

Ingredients

  • cooked rice
  • spices-curry, turmeric, ginger
  • roasted cauliflower
  • avocado pieces
  • sriracha
  • spinach leaves
  • cilantro, mango, shredded coconut-optional possible toppings

Instructions

  • Combine rice and spices. 
  • Add the first layer of the rice and spice mixture. 
  • Add the roasted cauliflower, then a layer of avocado pieces, sriracha, cilantro,
  • and other optional toppings. Top with spinach leaves. 

 

Rice Bowl:avocado

Rice Bowl

 

Rice Bowl:Layers:Spinach on top

Rice Bowl

The Latest and Greatest Seder Menus

 

Quinoa and Mushroom stuffed peppers

 

PASSOVER IS COMING!!!!!!!! In case you didn’t know, I LOVE THIS HOLIDAY.          We’re all in high gear and there’s still so much to be done. Even as I take a break from cleaning to write this blog post, (justified of course by my sore back and the need to sit down for a few minutes), my mind is preoccupied by the millions of small (some are really minuscule yet I always intend to do them all) interlocking tasks that must be accomplished before I can cook anything for yuntif.   My daughter Emily just reminded me to put on my list the two chores we’ve typically  forgotten and then scrambled to do at the last minute. (Just in case you’re dying of curiosity, they are clean out the vacuum canister and boil the scissors that we use to cut open food packages.)

My dear friend Susan recently asked what to make for her family member who is a vegan. Remember, questions such as this are why I have The Kosher Vegan blog, and I am so grateful I continue to get questions like this all the time. If case this is an issue for anyone else, the menu I am about to share with you is a totally non-gebrochts menu.

I know there are so many vegan and vegetarian Kosher for Passover recipes out there that attempt to dress up already perfect ingredients and I find they are just as likely to detract from the natural appeal of the wonderful fresh vegetables you’re workings with. You don’t have to work that hard to come up with amazing vegan food. After thinking of all the ways that I’ve seen vegetables and grains dressed up to look special, I have concluded that usually, the less done to enhance the perfection of what we eat, the better. And the Sedar menus are perfect examples.

Here then, are my latest and greatest Passover Menus. Feel free to use and pass them on. Please send me your ideas and feedback. Wishing everyone a happy and kosher Pesach, a joyous and meaningful Seder, a wonderful Passover Holiday. Betayavon!

Seder Menu for Friday and Saturday Night

Appetizer: Roasted Beets (just wash and roast medium sized beets in double wrapped tin foil in hot oven, cool, peel and slice) and combine with Sliced Roasted Mushrooms, dash of balsamic vinegar, optional but not necessary. Beets are sweeter when roasted in the oven.

Salad: Green lettuce and minced purple onion (optional) topped with roasted spicy  sweet potato wedges (black pepper and paprika makes them spicy); dressed with balsamic vinegar, olive oil, and freshly squeezed lemon juice that you prepare in a cruet in advance.

Soup:  Vegetable Soup (broth made from sautéed onions), with diced carrots and asparagus.

Pot, Zuc, Tom

Side Vegetable Dish: Zucchini, Tomato, and Potato Casserole ( Spray casserole dish, layer 2 large zucchini, cut into 1″ slices in bottom of pan. Top with a layer of potatoes, about 2 large cut into 1″ slices, and a layer of tomatoes, about 2 large, cut into 1″ slices. Season with salt, pepper, garlic and onion powder, dried basil and oregano. Bake 350 about an hour until edges start to brown. Cut into squares).

Crunchy veggies: Marinated cucumbers and onions (thinly sliced in glass mason jar with  white vinegar, pinch of salt and sugar, pinch of dried dill-optional)                           Lettuce Wraps filled with mashed avocado, diced cucumber and mango, tiny squeeze of lime to moisten filling. Use the lettuce you like with this one.

Main Course Friday Night: Eggplant Cutlets with sautéed onions, garlic, mushrooms, and peppers.  Red sauce is optional here, but I personally don’t add any. Don’t bother to coat the eggplant, just use thick slices, peeled or unpeeled as you prefer,  as the “meat” (slice eggplant, salt, rinse, pat dry, bake approx 15 mins and top with sauce if you’re using, add a layer of sautéed veggies, season as desired-salt, pepper, oregano, basil, etc, bake additional 15 mins)

 

Main Course Saturday Night: Peppers stuffed with quinoa and mushrooms (don’t bother roasting the peppers first, just wash and clean their insides, stuff with cooked cold quinoa to which you’ve added some chopped and roasted mushrooms. Season as you like, top with sauce if you desire, but I don’t think it needs sauce since the peppers get soft and release liquid keeping it all moist. Bake 35 minutes til tender.)                       I love these quinoa stuffed peppers, and am always very happy with this main course.

Dessert: Fresh Melons Balls and Red Grapes topped with dollop of Mango Pudding,       recipe below, adapted from EAT TO LIVE, by Joel Fuhrman, M. D.   

  • 1/2 cup raw almonds
  • 4 ripe mangoes, peeled and cut into pieces
  • 2 banana
  • 6 dates, pitted
  • 1/4 cup unsweetened, shredded coconut
  • 1 teaspoon vanilla
  • 1/4 teaspoon cinnamon

Grind almonds in food processor. Add mangoes, banana, dates, coconut, and vanilla and blend until smooth and creamy. Transfer to bowl or container and sprinkle cinnamon on top. Chill for several hours before serving.

 

Have a great Pesach everybody.

 

Tofu Yung

Tofu Yung

Tofu Yung, after they're cooked

For years, one of my favorite dishes to make on Sukkot was  egg foo yung. 
I love all the crunchy vegetables (I love vegetables, period), and somehow find it an appropriate entree for the fall harvest season. So I was wondering how to make a vegan version of this dish, and the flax seed version just didn’t fly.                                                                                                                                                               Someone suggested I try substituting tofu for the eggs, and with a bit of experimentation, have come up with a recipe I love. They’re really good, and a special treat on Shabbos. Even the non vegans in my house are happy to eat them. It may look like a lot of steps, but you can simplify this one an awful lot. For example, you can just mash the tofu with your hands instead of in the food processor to save time and dish washing. But I love my food processor, in case you didn’t notice!

Here then, is my recipe. Feel free to substitute whatever vegetables you would prefer, using the ideas I’ve given in the recipe below, or choose others you’d be happy with. Hint: this is a great way to use up leftovers, if you’ve got them.  (grated carrots, shredded cabbage, thinly sliced onions, shitake mushrooms, are some possibilities).

You’ll notice that I’ve asked for half the can of both the water chestnuts and bamboo shoots. Using the whole can makes the patties too dense and they break when you try to transfer them to a plate, as I learned in my early experiments with this recipe. So your options are: either make this two weeks in a row to use up the leftover vegetables, as I do because we like them so much, or else use up the water chestnuts and bamboo shoots by adding to a green salad, with some orange slices and slivered almonds for an easy Asian salad.
Betayavon! Eat Hearty. Enjoy.

  • Ingredients
    One pound of tofu, rinsed, weighted down so all the moisture will drain from it
    1 Tablespoon sesame oil, plus another 2 teaspoons
    1 Tablespoon Tamari sauce, plus another 2 teaspoons
    2 bunches of scallions
    3 inch piece of fresh ginger root
    4 oz. water chestnuts (half a can) drained, and sliced in thin strips
    4 oz. bamboo shoots, (half a can), drained and cut into halves lengthwise
    10-12 oz. bean sprouts, washed and drained
    6 small or three large mushrooms, sliced thin
    No stick olive oil spray or olive oil
  • Supplies
    Food processor
    cutting board and sharp knife
    Colander
    Large plate
    cast iron pan or wok, spatula or large spoon for stirring
    Large ovenproof pan, preferably cast iron, spatula
tofy yung, weighting down the tofu

Weigh down tofu to release moisture

tofu yung, assembling veggies

Prepare the veggies: dice scallions and ginger; drain and rinse canned water chestnuts and bamboo shoots

Instructions
Open package of tofu, rinse and dry pat it dry. Slice tofu in half lengthwise, and weight it down with a cast iron pan or plates so that the tofu will expel the excess moisture that you want it to release. In the meantime, open the cans of water chestnuts and bamboo shoots and rinse and drain them in

the colander. Peel and dice the ginger root, wash and slice the scallions-just the while part and the very beginning of the green part. Wash and dry the mushrooms and slice them thin. Rinse the bamboo shoots and let the water drain through the colander. By now, the tofu has released moisture that you should drain off.

tofu yung, adding tofu to processor

Place drained tofu into food processor with tamari sauce and sesame oil

tofu young, in processor

Mash tofu in food processor (or else you can use your hands or back of a spoon)

Put the tofu into the food processor with one tablespoon of sesame oil and one tablespoon of tamari, and pulse until your mixture resembles scrambled egg whites or runny mashed potatoes.  You now have mashed tofu. You could accomplish this step using only your hands, just mashing it up between your hands or with the back of a spoon or fork, and get the same results. But as you know, I use my food processor a lot. Remove the “S” blade from the bottom of the food processor, or if you mashed the tofu with your hands, it will be in a large bowl to which you’ll add the vegetables as soon as you’ve prepared them.

Here’s how to prepare the vegetables.  Just wipe off the bottom of the wok or cast iron pan that you used as to weight down your tofu, and heat 2 teaspoons of sesame oil in the pan. When the oil is hot,   add half the scallions and half the ginger root. You will use the remaining scallions and ginger root when cooking the patties.

Sauté for 2 minutes, and then add the bamboo shoots, water chestnuts, bean sprouts, and mushrooms. Cook the vegetables for 5 minutes, stirring often. Add 2 teaspoons of tamari, and stir another 3 minutes. Remove from the heat and cool for 5 minutes before combining with the tofu mixture.

tofy young, sauteering veggies

Saute scallions and giner, add bamboo shoots, water chestnuts and bean sprouts

Combine vegetables with mashed tofu

Combine vegetables with mashed tofu

Preheat the oven to 425. Spray or grease a large pan. From this recipe,   I usually make seven or eight tofu yung patties per batch, so use a big pan if you have one or two smaller ones. Before placing the mixture on the pan, I put the remaining (raw) scallions and (raw) ginger root in the center of where I plan to put the six patties, which sounds much more complicated than it is, but I love the taste the raw and cooked ginger and scallions combine to give this dish! Feel free to skip this step entirely.

tofu yung, scallions and ginger in pan

Optional step: small pile of raw scallions and ginger at bottom of each tofu young patty

Now form the patties and place each one on top of your little pile of scallions and ginger.

tofu yung, making patties

From seven or eight patties

Tofu Yung, after they're cooked

Bake your tofu yung patties in a 425 degree oven until they hold together, approximately 40 minutes. Let them cool on the pan before removing to serving platter, dinner plate, or glass

crispy tofu yung patties

Delicious crispy tofu yung patties

container, if you will store them for another time. They store well and can be reheated in a hot oven for a few minutes until they are warm and crisp.

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