Chickpea & Spinach Curry

A recipe from Vegan with a Vengeance by Isa Chandra Moskowitz

INGREDIENTS

• 1 (12-ounce) can whole tomatoes (in juice, not puree)
• 3 Tbsp vegetable oil
• 2 tsp mustard seeds
• 1 large onion, cut into 1/4-inch dice (about 2 cups)
• 4 cloves garlic, minced
• 2 Tbsp fresh ginger, minced
• 3 tsp curry powder
• 3 tsp ground cumin
• 1 tsp ground coriander
• 1/8 tsp ground cloves
• 1/2 tsp ground cinnamon
• 1/4 tsp asafoetida (see note)
• 3 cardamom pods
• 1 tsp salt
• 10 cups fresh spinach, well rinsed and chopped
• 4 cups chickpeas, cooked and drained, or 2 (15-ounce) cans, drained and rinsed
   

METHOD

Prepare the tomatoes by removing them one at a time from the can, squeezing out the juice, and tearing them into bite-size pieces. Place the prepared tomatoes in a bowl and reserve the juice in the can.
Preheat a medium-size saucepan over moderate heat; pour in the vegetable oil and then the mustard seeds. Let the seeds pop for about a minute (you may want to cover the pot so that the seeds can’t escape), then add the onion; turn up the heat to medium-high and saute for 7 to10 minutes, until the onion begins to brown. Add the garlic and ginger, and saute 2 more minutes. Add spices, salt and 1/4 cup of the reserved tomato juice; saute one minute more. add tomatoes and heat through. Add handfuls of spinach, mixing each addition until wilted. when all the spinach has completely wilted and the mixture is liquid-y, add the chickpeas. Lower the heat, cover and simmer for 10 minutes, stirring occasionally. Taste, and adjust the spices if necessary. Simmer uncovered for about 10 minutes, or until thick, stew-like consistency is achieved.

NOTE: Asafoetida, also called hing powder, is root resin used in small doses in many Indian dishes. It can be tricky to find but course we have here at FOODSTUFFS, you will fall in love with its aromatic scent and flavour.

Couscous with Vegetables

From “The New York Times Natural Foods Cookbook”.

The food so nice they named it twice. 

INGREDIENTS

• 2 cups couscous
• 1/2 cup water
• 1/4 cup butter
• 1 cup cubed carrots
• 1 cup diced celery
• 1 green pepper, seeded and cubed
• 1 cup 1-inch pieces green beans
• 1 1/2 cups shredded red cabbage
• 1 cup tiny broccoli flowerets
• 1 cup fresh peas
• salt
• 3 cups boiling vegetable broth
• 1 cup button mushrooms
• 2 cups drained canned chick peas

METHOD

1. Spread the couscous on a baking sheet, sprinkle with the water, and mix lightly with the fingers to moisten all grains.
2. Place grains in a muslin lined colander over a pan of boiling water, or in a special couscous pot.
3. Cover and steam for 20 minutes.
4. Stir the grains and steam for 20 minutes longer.
5. Stir in the butter.
6. Meanwhile, put the carrots, celery, green pepper, beans, cabbage, broccoli and peas in a heavy saucepan.
7. Add salt to taste and pour the broth over all.
8. Cover and cook the vegetables until barely crisp tender, about 10 minutes.
9. Add the mushrooms and chick peas and cook for 5 minutes longer.
10. To serve, arrange the couscous in a large deep dish and pile it into a conical shape.
11. Arrange the drained vegetables neatly around then pour some of the vegetable broth over the couscous.

Serves 6.

Curried Nut Loaf

This loaf makes a great non-meat alternative. Excellent paired hot with rice, yogurt, hummus, mango chutney or a rich tomato sauce! Also fabulous cold with a salad!

INGREDIENTS

• 1/2 lb (225 g) brazil nuts or walnuts, finely chopped
• 1/2 lb (225 g) fresh tomatoes, peeled and chopped
• 1 green pepper, de-seeded and finely chopped
• 2 onions, finely chopped
• 3 oz (75 g) breadcrumbs
• 1 clove crushed garlic
• 1 tsp mixed dried herbs (or a particular favourite)
• 1 tbsp curry powder
• 1 egg, beaten
• cooking oil
• salt and peper to taste

METHOD

1. Preheat oven to 425 degrees (220 degrees celsius).
2. Grease one 7 inch (18 cm) square cake tin.
3. Begin by frying onion and chopped pepper in oil (about 10 minutes).
4. Mix the nuts and bread crumbs in a large bowl, adding the garlic, herbs, and curry powder.
5. Stir in onion, pepper, and tomatoes.
6. Add the beaten egg and pack the mixture into the prepared tin and bake for 30-40 minutes (until golden).

Bon appetite!

Fusili with Sundried Tomatoes

From Light and Easy Diabetes Cuisine. We first printed it in Hot Off the Griddle #45, November 1995.

INGREDIENTS

• 8 oz. vegetable flavoured fusili
• 1 tbsp virgin olive oil
• 1/2 tsp hot pepper flakes
• 1 large garlic cloves, minced
• 2 green onion, chopped
• 2 tbsp sun dried tomatoes, chopped
• 1 tbsp chopped ginger root
• 1 tbsp grated orange zest
• 1 tbsp tomato paste
• 1/2 cup drained and chopped canned Italian plum tomatoes
• 1/4 cup chicken broth
• salt and pepper to taste
• 2 tbsp chopped chives
• 1 tsp sesame oil

METHOD

1. Bring a large kettle of water to a boil and cook pasta until al dente, 8 to 10 minutes.
2. Drain in a colander and set aside.
3. In a large non-stick skillet, heat oil.
4. Add pepper flakes, garlic, green onions, sun dried tomatoes, ginger root and orange zest.
5. Stir fry 1 minute; then add pasta and stir fry 1 minute more.
6. Add tomato paste, plum tomatoes, broth, salt and pepper.
7. Mix all ingredients well.
8. Cook until heated through.
9. Garnish with chives and drizzle with sesame oil.

Marg's Easy and Delicious Macaroni

First printed in Hot Off the Griddle #47, January 1996. From the Collection of Marg Dye. We also call this Marcia-roni!

INGREDIENTS

• 2 cups elbow macaroni, cooked
• 1 can Campbell’s tomato soup
• 1 cup or more (lots more!) grated cheddar or cheddar/mozzarella cheese

METHOD

1. Cook macaroni until al dente.
2. Drain and rinse with cold water to remove starch.
3. Mix with one can tomato soup and half a cup grated cheese.
4. Put into greased 9 × 12 inch casserole.
5. Sprinkle remaining cheese on top; dot with butter and bake in 350 deg. oven for 30 minutes or until heated through and cheese has melted.

Orzo and Pignoli (Pine Nuts)

From Light & Easy Diabetes Cuisine. We first printed it in Hot Off the Griddle #47, January 1996.

INGREDIENTS

• 8 ounces orzo or other small pasta
• 1 tbsp virgin olive oil
• 3 tbsp pine nuts (pignoli)
• 1 tbsp dried leaf basil
• salt and pepper to taste

METHOD

1. Bring a large kettle of water to a boil and cook orzo until al dente, 3 minutes.
2. Drain in a colander.
3. Meanwhile, in a small, non-stick skillet heat oil and stir in pine nuts.
4. Cook until golden, about 5 minutes.
5. Add basil. Toss with orzo; season with salt and pepper to taste.
6. Heat through and serve.

Serves 6

Penne Rigata with Roasted Vegetables

From Deborah Palmer of A Movable Feast

Quick, easy and tasty … 

INGREDIENTS

• One 500 gram box penne noodles
• 2 red peppers or 1 red and 1 yellow, halved and seeded
• 2 to 3 medium zucchini, sliced lengthwise, thinly
• 1 to 2 eggplant, sliced lengthwise, thinly
• 1 bunch fresh basil
• 2 Tbsp olive oil
• Salt and freshly ground pepper
• Parmesan cheese, grated

METHOD
Cook and drain penne noodles according to instructions on package. Rinse noodles under cool water and dress lightly with 1 to 2 tsp olive oil. Place noodles in a large bowl or on a serving platter. Heat grill, oven broiler or barbecue. Roast vegetables, turning frequently. Grill until charred lightly. Remove from grill. Cool slightly. Slice peppers into strips. Slice zucchini and eggplant diagonally. Toss noodles and vegetables together. Drizzle with olive oil and sprinkle with parmesan.

OPTIONAL
Serve with Roasted Plum Tomato Sauce

Quinoa and Veggies with Peanut Sauce

This recipe is from PETA.org; contributed by Marissa Brayne.

A delicious, sweet and savoury dish—vegan and full of protein.

INGREDIENTS

• 1 cup water
• 1/2 cup quinoa (rinse well)
• your choice of veggies, such as broccoli, carrots, bell peppers, celery and mushrooms
• medium-sized block of tempeh
• 1 Tbsp oil
• 1/2 cup orange juice (OJ)
• 1/2 cup peanut butter (PB)
• 2-3 Tbsp soy sauce
• crushed red pepper flakes (optional)

METHOD

1. In a saucepan, bring the cup of water to a boil and add the quinoa. Reduce heat and cover, cooking for about 10 minutes or until the water is absorbed.
2. Wash and cut all the veggies you are going to use. (Sometimes when I’m feeling crazy, I’ll add bamboo slices. Give it a try . . . bamboo isn’t just for pandas!)
3. Cut the tempeh into bite-sized pieces and fry it in the oil. Set aside.
4. Lightly steam the veggies (except for broccoli, if using) until they are about halfway cooked. Add the OJ, PB and soy sauce. Keep this mixture on really low heat so the PB doesn’t burn.
5. Add the fried tempeh and broccoli (if using). This will cause all those lovely broccoli florets to suck up the flavour of the soy sauce. When you bite into them, they are little flavour fireworks in your mouth. Broccoli doesn’t take long to get tender, so keep an eye on it.
6. You can add more or less PB and OJ, depending on the texture you want.
7. Top with crushed red pepper flakes if you’d like a kick. Then pour the sauce over the quinoa and you’re done!

Salmon and Broccoli Crustless Quiche

INGREDIENTS

• 1 Tbsp butter
• 1 medium onion, chopped
• 1 cup chopped broccoli
• 1 cup milk
• 4 large eggs
• 3/4 cup biscuit mix
• 1/4 tsp dried dill weed
• 1/2 tsp salt
• 1/4 tsp pepper
• 213 gram tin canned salmon (drained and flaked)
• 1 cup grated cheese

METHOD

1. Melt butter and saute onion for 4 minutes or until tender.
2. Stir in broccoli. Cook 1 minute.
3. Beat together eggs, biscuit mix, dill, salt and pepper. Stir in salmon, cheese and broccoli mixture.
4. Pour into greased 10-inch pie plate. Bake at 400 F for 30-35 minutes or until knife inserted close to centre comes out clean.
5. Let stand for 5 minutes.

Serves 6 to 8.

Slow Cooker Butter Chicken

From CanadianLiving.com. Tested and recommended by Kim Falls
 

INGREDIENTS

• 2 onions, diced
• 3 cloves garlic, minced
• 3 Tbsp (45 mL) butter
• 2 Tbsp (30 mL) grated fresh ginger
• 2 Tbsp (30 mL) packed brown sugar
• 2 tsp (10 mL) chili powder
• 3/4 tsp (4 mL) ground coriander
• 3/4 tsp (4 mL) ground turmeric
• 1/2 tsp (2 mL) cinnamon
• 1/2 tsp (2 mL) ground cumin
• 1/2 tsp (2 mL) salt
• 1/2 tsp (2 mL) pepper
• 1 can (28 oz/796 mL) diced tomatoes
• 1 cup (250 mL) sodium-reduced chicken broth
• 1/4 cup (60 mL) almond butter or cashew butter
• 3 lb (1.4 kg) boneless skinless chicken thighs, quartered
• 1 cup (250 mL) sour cream
• 2 Tbsp (30 mL) chopped fresh cilantro
   

PREPARATION

1. In slow cooker, combine onions, garlic, butter, ginger, brown sugar, chili powder, coriander, turmeric, cinnamon, cumin, salt, pepper and tomatoes.
2. Whisk broth with almond butter; pour into slow cooker.
3. Cover and cook on low for 5 hours or for up to 8 hours
4. With immersion blender, purée sauce until smooth.
5. Add chicken; cook, covered, on high until juices run clear when chicken is pierced, about 30 to 40 minutes.
6. Stir in sour cream, sprinkle with cilantro and serve.

Super Speedy Gnocchi Pesto

Adults and kids alike will love this easy meal.

INGREDIENTS

• 1 package Aurora Spelt Gnocchi (wheat-free) or Rice Gnocchi (gluten-free)
• 4 cups chopped kale (or your favourite leafy green vegetable)
• 1 white onion, chopped
• ¼ cup Sunflower Kitchen Kale & Oregano Pesto or Basil Pesto

METHOD

1. In a medium sized pot, boil water and cook gnocchi (it will float to the top when done). In a skillet, sauté onion in a little oil and add kale.
2. Once your gnocchi is cooked, add it to the onion and kale, add your pesto of choice, and voila!

This meal is so fast you may even have time for garlic bread!

Vegetable Kabobs with Marinated Tofu

From “Cooking Vegetarian”.

Assemble the kabobs before a picnic or beach barbecue. Serve on a bed of rice or in a pita pocket. 

INGREDIENTS

• 1 pkg. firm tofu (10 oz/300g)
• Tofu Marinade (following)
• 16 small mushrooms
• 1 sweet red bell pepper
• 1 zucchini
• 8 cherry tomatoes

TOFU MARINADE

• 1/2 cup canned tomatoes
• 1/2 cup tamari or soy sauce
• 1/2 cup water
• 1/4 cup apple cider vinegar
• 2 Tbsp toasted sesame oil
• 1 tsp chopped garlic
• 1 tsp grated peeled ginger root
• 1/2 tsp turmeric

METHOD

1. In blender, puree all ingredients for marinade; blend for 10 seconds (until smooth).
2. Transfer to jar with tight-fitting lid. (Marinade will keep in the fridge for 2-3 weeks).
3. Cut tofu into 3/4 inch cubes
4. Cover with Tofu Marinade and refrigerate for 4-6 hours.
5. Cut bell pepper and zucchini into same size pieces as tofu.
6. Starting and ending with mushrooms, thread vegetables and tofu onto eight 10” bamboo skewers.
7. Grill skewers or place on baking sheet 6” under broiler for 10 minutes, turning and basting occasionally with marinade.

Makes 4 servings.

Vegetable Moussaka

Originally featured in Foodstuffs Hot Off the Griddle, July 1997.

INGREDIENTS

• 1 medium eggplant
• 1 1/2 Tbsp coarse salt
• 2 8-inch zucchini
• 1 cup ricotta or cottage cheese
• 1/2 cup parmesan cheese
• 3 eggs, lightly beaten
• 1/2 cup heavy cream (35%)
• 1/2 tsp dried oregano
• dash of salt and pepper
• 1/2 cup peeled, chopped tomatoes
• 2 large or 3 medium tomatoes, sliced

METHOD

1. Cut eggplant into 1/3 inch slices.
2. Sprinkle with salt and layer in colander.
3. Place a heavy weight on top and let stand for 2 hours to let the bitterness drain out.
4. Rinse well under cold water and then dry, squeezing out excess water with paper towels.
5. Brush slices with olive oil and bake in a preheated 350 degree oven, turning once, until golden (approx. 5 minutes). Hold.
6. In a bowl, combine cheeses, eggs, cream & seasonings.
7. Blend well.
8. To assemble moussaka, lightly grease an 8 cup casserole dish and place chopped tomatoes in bottom.
9. Arrange a layer each of eggplant, zucchini and sliced tomatoes.
10. Repeat with three more layers.
11. Pour egg mixture over vegetables, shaking casserole to distribute custard through layers.
12. Bake in a preheated 325 degree oven for 1 hour or until set and golden.
13. Remove from oven and let rest for 10 minutes.

Serve as a vegetable, appetizer garnished with black olives, or as a delicious vegetarian main dish.

Serves 3 or 4 as a main dish, 6 to 8 as a side dish or appetizer.

Vegetarian Chili Mix

Here’s the low down on our bulk vegetarian chili mix.

INGREDIENTS: Textured vegetable protein, dehydrated vegetables, corn meal, spices, salt, hydrolyzed plant protein (soya derivative), canola oil.

METHOD:

• In a pot bring 2-1/2 cups water to a boil
• Add 1 cup of vegetarian chili mix and stir well
• Reduce heat and simmer, uncovered for 8-10 minutes. Stir occasionally to keep for sticking.

Yield 4 servings.

For traditional chili, add 1 cup of cooked beans (red kidney, pinto or navy are nice). Vegetarian chili mix can also be used as a taco shell filling or also to prepare “sloppy joes”.

Vegetarian Lasagne

From the “Full of Beans” cookbook.

This will impress the heck out of your vegetarian dinner guests.

INGREDIENTS

• 1 tsp canola oil
• 1 onion, chopped
• 1 stalk celery, finely chopped
• 1 carrot, grated
• 1 clove garlic, minced
• 1/3 cup finely chopped walnuts or pecans
• 2 cups cooked red kidney beans, mashed
• 1 1/4 cups canned tomato paste
• 2 cups water
• 1 tsp ground thyme
• 1/2 tsp ground oregano
• Salt and freshly ground black pepper
• 2 cups 1% cottage cheese
• 1 egg, lightly beaten
• 12 oven ready lasagna noodles
• 2 cups shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese

METHOD

1. In large nonstick skillet, heat oil over medium heat; cook onion, celery, carrot, garlic and nuts for about 6 minutes or until onion is translucent.
2. Stir in mashed beans, tomato paste, water, thyme and oregano; bring to boil.
3. Reduce heat and simmer for 15 minutes or until slightly reduced and flavours have mingled.
4. Season to taste with salt and pepper.
5. In small bowl, combine cottage cheese and egg; mix well.
6. Set 1 cup sauce aside. Spread 3/4 cup of the remaining sauce over bottom of 13 × 9 inch baking dish.
7. Arrange layer of 4 lasagne noodles over sauce.
8. Spread half of the remaining sauce over noodles, then half of the cottage cheese mixture and half of the mozzarella cheese.
9. Cover with second layer of 4 noodles. Repeat sauce and cheese layers.
10. Cover completely with reserved sauce.
11. Sprinkle with Parmesan cheese.
12. Bake in 350F oven for about 40 minutes or until noodles are tender.
13. Let stand for 10 minutes before serving.

Calypso Confetti Salad

From Deborah Palmer of A Movable Feast. Hot Off the Griddle, May 2004.

INGREDIENTS

Ingredients should be chopped by hand for proper preparation. Avoid using food processor.

• 1 can of black beans
• 2 peppers, your choice of colours, seeded, sliced and diced small
• 2 medium tomatoes, finely chopped
• 1 medium red onion, finely chopped
• 1 small mango: cut “cheeks” from either side of the stone, scoop flesh from skin, and dice
• 1 jalapeno chile, finely chopped
• 1 garlic clove, minced
• 2 Tbsp cilantro (fresh), minced

DRESSING

• 3 Tbsp vegetable oil or olive oil
• 2 Tbsp orange juice
• 1 Tbsp lemon juice
• 1 Tbsp red wine vinegar
• 1/2 to 1 tsp sugar, or to taste, or not at all…
• salt and pepper, to taste
• chili powder if desired

METHOD

1. Combine all ingredients in large bowl and mix thoroughly.
2. Let the salad marinate in the refrigerator for 15 minutes to an hour for flavours to blend.
3. Grate parmesan cheese over top.
4. Add a little pepper. Serve. Enjoy

Southern Thai Wun Sen Salad

From Deborah Palmer of A Movable Feast

INGREDIENTS

• 1 tsp coriander roots, washed and chopped
• 2 Tbsp coriander leaves and stems
• 1 tsp garlic chopped
• 1 1/2 tsp red Thai chilies, chopped, OR chopped red bell peppers
• 2 tsp fish sauce
• 2 Tbsp Asian vinegar
• 2 Tbsp fresh lime juice
• 4 1/2 palm or brown sugar
• 1/4 tsp salt
• 3 1/2 oz bean vermicelli soaked in hot water for 5 to 10 minutes until soft, then chopped
• 4 to 6 oz shrimp, cooked and chopped
• 4 to 6 oz minced pork, cooked, OR minced chicken, cooked
• 1/3 cup celery, sliced
• 2 shallots, sliced
• 1 tomato, cut into eighths
• fresh coriander leaves and crisp fried shrimp to garnish, lettuce leaves for serving

METHOD

1. Combine coriander, garlic and chilies (or peppers).
2. Add fish sauce, vinegar, lime juice, sugar and salt.
3. Stir to mix and set aside.
4. Mix the cooked meat and shrimp with celery, vermicelli and tomato.
5. Toss with prepared dressing and serve on lettuce leaves.
6. Garnish dish with shrimp and coriander.

VEGETARIAN OPTION

• Omit fish sauce, shrimp, pork and chicken. Substitute 4 to 6 ounces of firm tofu, cubed, for the meat and shrimp. Prepare as above.

Serve with enthusiasm!

Bean Salad with Walnuts

Walnut oil accentuates the nutty flavour of this delicious combination.

INGREDIENTS

• 2 cups cooked red kidney, Dutch brown or Romano beans
• 1/4 cup chopped walnuts
• 2 green onions, thinly sliced
• 1 small garlic clove, minced
• 1 Tbsp red wine vinegar
• 1 Tbsp water
• 1 tsp walnut or olive oil
• 1/2 tsp salt
• 1/4 tsp freshly ground pepper
• 1/4 brown sugar
• 2 Tbsp chopped fresh cilantro or parsley
• Lettuce leaves
• 2 Tbsp finely chopped sweet red pepper

METHOD

1. In a glass bowl, combine beans, walnuts, onion and garlic.
2. In a small bowl or jar with tight fitting lid, whisk or shake together vinegar, oil, salt, pepper and brown sugar.
3. Pour over bean mixture; toss well.
4. Cover and refrigerate, stirring occasionally.
5. Let sit for 6 hours, or up to 3 days.
6. Spoon onto lettuce-lined bowl or blate and garnish with sweet red pepper.

Makes 4 servings.

Beet and Mango Salad

A recipe from Fresh Moroccan by Nada Saleh

INGREDIENTS

• 3-4 small to medium raw beets, washed and coarsely grated
• 1-2 mangoes (if possible, Indian), cubed
• 3/4 tsp confectioner’s sugar
• 1 small garlic clove
• 10-12 mint leaves
• 1/2 tsp salt
• 2 Tbsp lime juice
• 2 Tbsp thick plain yogurt with active cultures
• juice of 2 oranges
• 1 Tbsp extra virgin olive oil
• heaping 1/4 Tbsp orange flower water

METHOD

1. Place the grated beets in a mixing bowl and the mangoes in a smaller bowl. Using a small strainer with fine holes, sprinkle the confectioner’s sugar over the beets and mangoes.
2. Pound the garlic, mint, and salt in a mortar with a pestle until smooth, then gradually add the lime juice, yogurt, orange juice, oil, and flower water.
3. Pour a little more than half the sauce over the beets and toss. Pour the remaining sauce over the mangoes.
4. Place the beets in a serving dish and spread the mangoes and sauce over.

Chill for 30 minutes, then serve.

Black Bean Salad

From Foodstuffs Hot Off the Griddle, May 1993. A classic.

INGREDIENTS

• 4 Tbsp orange juice
• 1 Tbsp lemon juice
• 1 clove garlic (finely minced)
• 1/2 tsp Dijon mustard
• 1/2 c salad oil (sunflower's good)
• 3 c black beans, cooked
• 1 c fresh or frozen corn
• 1 medium tomato, chopped
• 1 small onion, diced
• choped parsley
• salt and pepper

METHOD

1. Whisk together dressing ingredients.
2. Add other ingredients and toss together.
3. Marinate 3 hours, or better still – overnight.

Serves 8.