Hope's Edge_ The Next Diet for a Small Planet - Frances Moore Lappe [120]
American Variations
For a meal that is simple and new each time, fill pitas or top wheat or corn tortillas with a variety of combinations, according to your taste. Here are some of the favorite filling ingredients at my house. Pick your favorites or try something new.
Bottom layer:
Bolinas Soyburgers
Homemade Tofu Burgers
Broiled Falafel Patties
Fried Spiced Tofu
beans, especially pinto or garbanzo, whole or pureed
Top layer:
chopped nuts
chopped red onion
sweet peas
shredded lettuce or cabbage
chopped spinach
chopped cucumber
sliced beets
chopped apple
shredded cheese
toasted sunflower seeds
ground toasted sesame seeds
tomatoes
Seasonings:
dill
celery seed
curry powder
chili powder
ground cumin
ground coriander
Dressing:
French dressing
yogurt
blue cheese dressing
Vinaigrette Dressing
These sandwiches are good cold, so you can put all the ingredients on the table and let everyone make their own. They are equally good hot—make them up and put them in the oven to heat through. Try the following hot sandwich recipe.
Instant Pizza Miniatures
What might have been only a melted cheese sandwich becomes a quick supper when you just don’t feel like cooking. Serve with a salad or soup.
English muffins or bread
Tomato paste
Mozzarella or other cheese, grated
Minced garlic (optional)
Garnishes (optional):
Parmesan cheese, grated
chopped scallions
chopped parsley
sliced green pepper
sliced mushrooms
Toast muffins, spread with tomato paste, and top with cheese and garlic. Toast under broiler until melted. Garnish and serve.
Complementary protein: milk product + wheat
6.
A Meal in a Soup Pot
* Golden Gate Minestrone
* Cream of Anything Soup
Carrot and Onion Soup
* Tom’s True Grits Chili
Lentils, Monastery Style
Hearty Tomato Soup
Turkish Barley-Buttermilk Soup
* Millet-Cauliflower Soup
Old-fashioned Potato Soup
* Mulligatawny
Cold Zucchini and Buttermilk Soup
Cold Curried Apple and Buttermilk Soup
* New recipe.
OUT OF THE world of delicious meatless soups, I have included those that I find myself making most often—because they are prepared with ingredients that I almost invariably have on hand: carrots, potatoes, canned tomatoes, and onions. You will see that I rely on low-fat milk, buttermilk, nonfat dry milk, and cheese to complement the grain or legume (bean, lentil) protein in most of these soups. Among your favorite soups are probably many from the legume family—black bean soup, navy bean soup, pea and carrot soup, for example. If you want to complement the protein when making these from your favorite recipes, just add a little milk protein in some form—a cheese sandwich served with the soup, or cheese stirred in or sprinkled on top.
If, while the soup is on the stove, you put some homemade muffins or bread in the oven, your Meal in a Soup Pot can become a genuine feast.
Golden Gate Minestrone
8 generous servings
A great soup to come home to after a long winter’s day of birdwatching. Claire Greensfelder (see Betty the Peacenik Gingerbread) served 15 gallons of it to the Golden Gate Audubon Society Christmas Bird Counters! The flavor gets better and better with reheating.
1/3 cup olive oil
2 medium onions, chopped
½ green pepper, chopped
2 medium carrots, sliced in rounds
2 stalks celery, chopped
2 cloves garlic, minced
One 28-ounce can tomatoes
One 46-ounce can tomato juice
4 vegetable cubes (or 2 tablespoons vegetable seasoning)
1 bay leaf
1 teaspoon each rosemary and parsley
1½ cups cooked kidney beans (or one 15½-OZ. can)
1½ cups cooked garbanzos (or one 15½-oz. can)
2 small Zucchinis, sliced in rounds
2 small yellow squash, sliced in rounds
2 cups uncooked shells or other pasta
Garnish: Parmesan cheese or yogurt
Heat oil in a large pot and sauté onions, green pepper, carrots, celery, and garlic until onions are translucent. Add tomatoes, tomato juice, vegetable cubes, and herbs and cook over medium heat for 15 minutes. Add beans, zucchinis, squash, and pasta and cook over low heat for at least ½ hour. Taste