Posts Tagged 'vegan'

Cabbage Soup

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Recently I was at my friend Lucia’s house and she gave me a pint of the veggie soup she was making.  I am not normally a huge fan of cooked cabbage so I was pleasantly surprised to find out how tasty the soup was.  When she told me how easy it was to make, I knew this was one I needed for my repertoire. And to top it all off – this soup has nothing bad for you in it!

Lucia uses fire-roasted canned tomatoes and I think that is the key.  They add a nice depth of flavor to the soup.

I made a big pot and then froze it in one serving portions so I have a quick go-to lunch or supper when I don’t have time to cook!

Enjoy!

Lucia’s Cabbage Soup

1 yellow onion, thinly sliced
1 red bell pepper, diced
1 green bell pepper, diced
1/2 head of green cabbage, coarsely chopped
1 cup diced carrots
2 cans (15-ounce) fire-roasted diced tomatoes
2 cloves garlic, minced
6 cups vegetable broth
Kosher salt and black pepper
Hot sauce (optional)

Place the onion, bell peppers, cabbage, carrots, tomatoes, garlic, and vegetable broth in a large stock pot. If needed, add water until all the vegetables are covered. Season with salt and pepper to taste.

Bring to a boil over high heat. Cover and reduce the heat to medium. Simmer for 1 1/2 hours. Serve warm. Season with hot sauce if desired.

Serves 6 to 8.

Freezes well.

Vegetarian and Vegan

Freezer Veggie Soup

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Freezer Veggie Soup

My friend Nevada Presley runs a vegetarian prepared foods business called Get Fresh Memphis.  All her healthy options are yummy, but her soups are one of my favorite things to order.  They are always simple, uncomplicated, and delicious.

I was so happy when she shared this recipe with me for my next cookbook. It is so easy to make since it uses pantry staples like frozen vegetables and canned beans.  Plus, you will be surprised at how flavorful it is. I whip up this soup on days when I feel like a quick and healthy meal. I also keep several servings in my freezer for quick lunches.

Excuse the format of the photo … it’s just a sample of what it’s going to look like in “The Southern Pantry Cookbook.” (Which by the way is due out in the Fall 2014.)

Enjoy!

Freezer Veggie Soup

2 tablespoons olive oil
1/2 cup finely diced yellow onion (1 small onion)
4 cloves garlic, minced
1 can (14.5-ounce) Italian-style diced tomatoes
4 cups (1 32-ounce box) vegetable broth
1 bag (12-ounce) frozen mixed vegetables, thawed (about 3 cups)
2 cups frozen cut okra, thawed and rinsed
1 can (14.5-ounce) cannellini beans, drained and rinsed
Kosher salt and freshly ground black pepper

In a large stockpot over medium-high heat, warm the oil until a few droplets of water sizzle when carefully sprinkled in the pot. Add the onion and cook, stirring often, until the onions are soft, about 5 minutes. Add the garlic and cook until fragrant, about 1 minute more. Add the tomatoes, broth, mixed vegetables, okra, and beans. Bring the mixture to a boil over high heat. Lower the heat to medium-low and simmer uncovered until the vegetables are tender, about 20 minutes. Season with salt and pepper to taste. Serve warm.

Serves 4 to 6.

Cooking Tip: Italian-style diced tomatoes are simply diced tomatoes flavored with Italian seasonings.  If you don’t have a can in your pantry, use regular diced tomatoes plus 1 tablespoon of dried Italian seasoning.

Pantry Short-Cut: A bag of frozen mixed vegetables contains carrots, corn, green beans, and green peas.  You can always add whatever frozen vegetables you have on hand. You can also substitute chicken stock for the vegetable broth.

Freezes well.

From “The Southern Pantry Cookbook” by Jennifer Chandler (release date Fall 2014)

Photo by Justin Fox Burks

Black Bean Burgers

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Black Bean Burgers

Forget the veggie burgers in the frozen food section of your supermarket! Homemade black beans burgers are so much tastier and better for you.

I featured this Black Bean Burger in my cookbook Simply Grilling.  It originated in the kitchen of  Nevada Presley (my dear friend and chef/owner of Get Fresh Memphis).  I so appreciate her always sharing flavorful vegetarian dishes with me.

This version is made with black beans and oats. A dash of cumin gives it a southwest spin.  Sometimes I serve it as a burger and others I serve it bun-less and topped with a spoonful of guacamole.

When making this recipe, do not be tempted to skip the step of draining the pureed vegetables. That extra moisture makes the black bean burgers too sticky to be grilled.

Also, the black bean burgers are refrigerated for an hour before cooking to help them keep their shape. To get ahead of the game, the burgers can be assembled as long as 24 hours in advance. Just be sure to cover and refrigerate until ready to grill.

Lastly, Nevada added the egg to help the burger stay together better. But for a vegan version, just omit the egg and add a tablespoon of veganaise.

Black Bean Burgers

1 can (15-ounce) black beans, drained and rinsed
1/4 cup finely diced green bell pepper (about 1/2 green pepper)
1/4 cup finely diced yellow onion (about 1/2 small onion)
3 cloves garlic, minced
1 egg
1 tablespoon chili powder
1 1/2 tablespoons cumin
1 teaspoon hot sauce
1/2 cup rolled oats
Vegetable oil, for the grates
4 hamburger buns, split
2 ripe avocados, pits removed and sliced

In a medium bowl mash the black beans with a fork until thick and pasty.

Place the green bell pepper, onion, and garlic in food processor and process until pureed. Place the mixture into a fine mesh strainer over a bowl and press to strain the liquid. Add to the beans and stir to combine.

In a small bowl stir together the egg, chili powder, cumin, and hot sauce. Add the egg mixture and the oats to the beans and stir until the mixture is sticky and holds together. Divide into four patties, each about 3/4-inch thick. Cover, place in the refrigerator, and chill for at least an hour and as long as overnight.

Preheat a clean grill to medium high for 8 to 10 minutes with the lid closed. Lightly brush the grates with oil.

Place the burgers on the grill. Close the lid and cook, turning once, until golden brown and warmed through, about 5 to 6 minutes on each side. About 1 minute before the burgers are done, place the buns, cut-side down, on the grill and cook until lightly toasted.

To serve, place each burger inside a bun and garnish with avocado slices. Serve immediately.

Serves 4.

Grill Pan: These burgers can easily be made indoors on a grill pan.

Photo by the talented Justin Fox Burks.

Vegetarian Quinoa Chili

Vegetarian Quinoa Chili

Now that the weather has gotten cooler, I am starting to make hearty soups for supper.

Fuel Café in Memphis has had a vegetarian chili that I have loved for years.  Now that I am going meatless one day a week, I figured it was time to experiment in the kitchen and try to replicate this favorite.

Fuel adds quinoa to a traditional vegetarian bean quinoa … so I did the same.  The quinoa resembles the texture of ground beef in the dish … something that is good if your family is used to having meat in their chili.  And … the combo of the quinoa with the beans makes this dish a complete protein. Something that is an added nutritional bonus.

For ease, I used canned beans and tomatoes in my version.  I opted to use fire-roasted tomatoes instead of the regular variety because I like the added flavor they give a dish.  That said, regular diced tomatoes will work just as well.

Garnish your chili as you like … with a dollop of sour cream, shredded cheese, sliced jalapenos, or fresh cilantro.  We enjoyed ours with cornbread.  Next time, I’m making it with my Broccoli Corn Bread (click for the recipe) … I think it will be the perfect combo!

My recipe didn’t turn out exactly like Fuel Café’s … but I did come up with a chili that my whole family loved and that I will definitely be making often. It’s fun to take an idea from a dish you have had out or at a friend’s house and invent your own original!

Enjoy!

Vegetarian Quinoa Chili

1 tablespoon olive oil
1/2 cup finely diced yellow onion
2 cloves garlic, minced
1 tablespoon minced fresh jalapeño
1/2 green bell pepper, finely diced
1/2 red bell pepper, finely diced
2 cans (15-ounce) black beans, drained & rinsed
1 can (15-ounce) red kidney beans, drained & rinsed
1 can (28-ounce) fire-roasted diced tomatoes
1/2 cup water
3/4 cup quinoa, rinsed and cooked per package directions
1 tablespoon chili powder
1 teaspoon ground cumin
Kosher salt and freshly ground black pepper

In a large stockpot over medium-high heat, warm the oil until a few droplets of water sizzle when carefully sprinkled in the pot. Add the onion, garlic, jalapeno, green bell pepper, and red bell pepper, and cook, stirring, until the onions are soft, about 5 to 7 minutes.

Add the black beans, kidney beans, diced tomatoes, and water. Stir in the cooked quinoa. Season with the chili powder, cumin, and salt and pepper to taste. Over high heat, bring the mixture to a boil. Reduce the heat to medium-low and simmer uncovered, stirring occasionally, until thickened, about 30 to 35 minutes. Adjust seasonings as needed.

Serve hot. Garnish as desired.

Serves 6.

Cooking Tip: For a stronger chili flavor, you can add another tablespoon of chili powder.

Freezes well.

Cashew Noodle Salad with Miso-Ginger Grilled Tofu Skewers

Cashew Noodle Salad with Miso-Ginger Tofu Skewers

I am a huge fan of the Cashew Noodle Salad at Whole Foods.  It is super delish.  That said, I think this homemade version is even better!

When I was writing my cookbook Simply Grilling, I asked my friend Justin Fox Burks (who was also my photographer for the book as well as author of the fabulous food blog www.theChubbyVegetarian.com) for a tofu recipe.  I knew tofu was tasty when grilled but I don’t have much experience cooking with it. Since Justin is my go-to guy for all things vegetarian, I knew he would have a great recipe for me. Little did I know, I would actually be getting two great recipes in one!

Let’s start with the Tofu.

Tofu on its own tends to be pretty bland.  Justin recommended that I marinate it in something very flavorful … like the Miso-Ginger marinade in this recipe. Other than the red miso paste and mirin, all the ingredients were items I already had on hand.  Luckily the miso and the mirin have a good shelf life, so I was able to find other uses for these Asian ingredients.  (Eggplant is excellent when marinated in miso by the way! There is a recipe for it in Simply Grilling.) A plus for this recipe, the marinade gets a second life as a sauce to brush over the cooked tofu. Nothing goes to waste.

Justin also passed along an invaluable tip about grilling and searing tofu … Lightly dusting tofu in cornstarch prevents it from sticking.  Worked like a charm!

Oh … and be sure to get the extra-firm tofu when grilling it.  Otherwise it will fall apart on the grill.

Now for part two of the recipe … the Cashew Noodle Salad.

As I mentioned before, I am a huge fan of the version at Whole Foods.  It’s a meal in itself or a tasty side. I had heard about Justin’s homemade version from friends, and was thrilled when I saw it in this recipe. It couldn’t be an easier to make and I think his version has more flavor and kick. (Must be that Sambal chili paste!) If it isn’t devoured right after making it, it does last for a several days in the fridge.

So, my first “Meatless Monday” recipe is really a two-for-one deal!  Make them together or separately.  But be sure to give them a try!

Enjoy!

Cashew Noodle Salad with Miso-Ginger Tofu Skewers

From Simply Grilling by Jennifer Chandler

For the Cashew Noodle Salad:
1 cup cashews
1/4 cup soy sauce
2 tablespoons Sambal chili paste
1/4 cup sesame oil
1/4 cup mirin
1/4 cup rice vinegar
1 clove garlic, minced
1/4 cup thinly sliced scallions
1/2 pound spaghetti or soba noodles, cooked per package directions and cooled

For the Miso-Ginger Tofu Skewers:
1 tablespoon red miso paste
1 tablespoon soy sauce
1/2 teaspoon sesame oil
2 tablespoons rice vinegar
3 tablespoons mirin
1 tablespoon finely grated fresh ginger
2 cloves garlic, minced
1 teaspoon sugar
2  tablespoons water
Dash of sriracha
1 block (14-ounce) extra firm tofu, cut into 1-inch cubes
Vegetable oil, for the grates
Skewers (if using bamboo, soak in water for 30 minutes)
Corn starch, for dusting

To make the Cashew Noodle Salad: Place the cashews, soy sauce, sambal, sesame oil, mirin, rice vinegar, and garlic into a food processor and pulse until smooth.  Place the noodles in a large bowl. Add the cashew sauce and sliced scallions. Toss to until well coated. Refrigerate until ready to serve.

To make the Miso-Ginger Tofu Skewers: In a shallow nonreactive dish just large enough to hold the tofu in a single layer, stir together the miso paste, soy sauce, sesame oil, rice vinegar, mirin, ginger, garlic, sugar, water, and sriracha. Place the tofu in the marinade and gently toss until well coated. Cover, place in the refrigerator, and marinate for at least an hour or as long as overnight.

Preheat a clean grill to medium-high with the lid closed for 8 to 10 minutes. Lightly brush the grates with oil.

Remove the tofu from the marinade. Shake off the excess and pat dry. Thread the tofu onto the skewers. Lightly dust with the cornstarch.

Strain the marinade and place into a small pot over medium-high heat to reduce.

Allow mixture to reduce by half or until slightly thickened.

Place the tofu on the grill. Close the lid and cook until golden brown, about 4 minutes on the first side. Turn over and lightly brush with the reduced marinade. Cook an additional 4 minutes. Remove from the grill and brush again with the marinade.

To serve, place the tofu skewers on top of the cashew noodle salad.

Serves 4.

Cooking Tip: Lightly dusting the tofu skewers on both sides with corn starch will help prevent sticking and allow the reduced marinade to cling to the tofu.

Food Fact: Miso paste is a traditional Japanese seasoning made from fermented soybeans. There are two main varieties available: Red (aka) or White (shiro). Look for it in the Asian foods or refrigerator sections of your local market.

Do-Ahead: The cashew noodle salad will last up to a week covered and refrigerated. In fact, it is one of those dishes that some say tastes even better the second day.

Vegetarian and Vegan.

The photo was taken by the talented Justin Fox Burks.


Jennifer Chandler

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