Living Vegan For Dummies - Alexandra Jamieson [91]
2 Place the lentils in a medium saucepan with 2 1/2 cups of water and bring to a boil over medium-high heat.
3 Lower the heat to a simmer and cover. Cook for 35 to 40 minutes or until the lentils are tender. Pour into a large bowl and allow to cool to room temperature.
4 In a medium mixing bowl, combine the olive oil, lemon juice, salt, and pepper. Whisk well. Add the remaining ingredients, except the Tofu Cheese, and toss. Add to the cooked lentils and toss well.
5 Crumble the Tofu Cheese with your hands over the lentil salad and gently toss.
6 Allow the flavors to marry in the refrigerator for at least 2 hours. The salad can be refrigerated for up to 2 days.
Per serving: Calories 475 (From Fat 207); Fat 23g (Saturated 3g); Cholesterol 0mg; Sodium 2,123mg; Carbohydrate 45g; Dietary Fiber 10g; Protein 28g.
Figure 13-4: Seeding and dicing tomatoes.
Figure 13-5: Seeding and dicing cucumbers.
Creamy Broccoli (or Spinach) Soup
People are always asking me how they can give up dairy without missing that creamy, satisfying taste and texture. Believe it or not, you can still indulge in creamy textured foods — you just have to do it the vegan way. This recipe, for example, is smooth, full of veggie goodness, and easy and delicious.
Preparation/cooking time: 30 minutes
Yield: 6 servings
8 cups low-sodium vegetable stock
1 tablespoon extra-virgin olive oil
3 ribs celery, diced
1 medium yellow onion, diced
3 heads of broccoli or 3 bunches of spinach, cut into small pieces
3 cups plain, unsweetened soymilk
1 container soft or silken tofu, drained
1/2 teaspoon cayenne powder
1 teaspoon freshly ground black pepper
Salt to taste
1 Add the vegetable stock to a large saucepan and bring to a boil over high heat.
2 Meanwhile, add the oil to a skillet heated over medium-high heat. Add the celery and onion and sauté with a pinch of salt until they start to turn a bit translucent, about 5 minutes.
3 When the vegetable stock comes to a boil, add the broccoli and cook for 3 to 4 minutes, or until it turns bright green.
4 Add the celery and onion mixture to the pot of broccoli. Turn off the heat and add the soymilk.
5 Place the tofu in a medium mixing bowl. Mush the tofu through your fingers to break it up. Add the tofu, cayenne pepper, and black pepper to the pot with the broccoli.
6 Blend the soup using either an immersion blender or a countertop blender. If using a standing blender, blend the soup in small batches, 2 cups at a time. Cover the blender lid with a kitchen towel to prevent any hot liquid from flying out. After each batch is blended, pour it into a separate mixing bowl until the entire pot is empty. Return the soup to the saucepan.
7 Taste the soup and add more seasoning, if desired, but be sure to blend again or stir really well to combine if you do season further.
Per serving: Calories 183 (From Fat 63); Fat 7g (Saturated 1g); Cholesterol 0mg; Sodium 1,075mg; Carbohydrate 22g; Dietary Fiber 6g; Protein 11g.
Chapter 14
Main Course Recipes
In This Chapter
Enjoying vegan burgers and burritos
Making easy and healthy pasta and noodle dishes
Experimenting with a variety of ethnic cuisines
Filling up on meals made with beans and rice
Recipes in This Chapter
Seitan Burritos
Baked Black Bean Burgers
Mushroom Sloppy Tempeh Joes
Tofu Pad Thai
Mac N’ TeaseCheese
Noodles with Seitan and Shiitake Mushrooms
Miso Stew
Cauliflower Chickpea Curry
Southern Style Red Beans and Rice
Beanie Broccoli over Polenta
The average American is accustomed to eating in restaurants that serve huge portions of bread, fried potatoes, and heavy dairy cream sauces alongside hefty doses of high-fructose corn syrup and processed chemicals. You aren’t the average American, however, and your body will thank you for your healthier diet in the coming years.
Instead of dining out, you can dine in and eat rich, sustaining meals of whole grains, beans, and vegetables in countless combinations that will satisfy any craving. Vegan food