Living Vegan For Dummies - Alexandra Jamieson [95]
Preparation/cooking time: 38 minutes
Yield: 4 main course servings
3 cups dry elbow macaroni
1 3/4 cups unsweetened, plain rice milk or soymilk
1 teaspoon fresh rosemary leaves, minced
2 tablespoons canola oil
1/3 cup plus 1 tablespoon unbleached white flour
1 teaspoon yellow, stone-ground, or Dijon-style mustard
1/2 cup nutritional yeast flakes
1 teaspoon salt
1/2 teaspoon black pepper
1 cup frozen peas, thawed
1 Cook the macaroni according to the package directions. Drain and set aside.
2 Heat the milk and rosemary in a small saucepan until it just starts to simmer. Remove from heat and set aside.
3 Heat a large saucepan over medium heat and add the canola oil. Whisk in the flour, mustard, and nutritional yeast flakes, stirring constantly to make sure there are no lumps.
4 Slowly whisk the warmed milk into the flour and mustard mixture, whisking constantly to make sure no lumps form.
5 Continue to cook the sauce, uncovered, until it becomes thick and creamy, up to 5 minutes more.
6 Season the sauce with salt and pepper and then stir in the cooked macaroni. Stir well to coat the noodles. Add the thawed peas and stir once more.
Per serving: Calories 427 (From Fat 102); Fat 11g (Saturated 1g); Cholesterol 0mg; Sodium 663mg; Carbohydrate 63g; Dietary Fiber 10g; Protein 22g.
Noodles with Seitan and Shiitake Mushrooms
This lovely noodle dish tastes fancy, but it’s surprisingly easy to prepare. The shiitake mushrooms and seitan provide a very meaty texture (for those who crave nonvegan meats) while the mirin gives a sophisticated aroma and taste.
Preparation/cooking time: 30 minutes
Yield: 4 servings
8 ounces dry elbow-style pasta
1 tablespoon extra-virgin olive oil
1/4 cup minced shallots (about 3 shallots)
16 shiitake mushrooms, stemmed and thinly sliced
1 teaspoon naturally brewed soy sauce (tamari, shoyu, or Bragg’s Liquid Aminos)
8 ounces seitan, thinly sliced
1 teaspoon dried thyme
1/4 cup mirin cooking wine or other white wine
1 Cook the pasta according to the package directions. Drain and set aside.
2 Heat the olive oil in a skillet over medium heat. Sauté the shallots and mushrooms with the soy sauce for 5 to 7 minutes, or until the mushrooms start to give up their moisture.
3 Add the seitan and thyme to the mushroom mixture in the skillet and stir well. Cook for another 6 to 8 minutes, or until the seitan is warmed through.
4 Stir in the wine and cook for 2 to 3 more minutes. Then add the drained, cooked pasta to the mushroom mixture and stir well to combine.
Per serving: Calories 398 (From Fat 48); Fat 5g (Saturated 1g); Cholesterol 0mg; Sodium 244mg; Carbohydrate 64g; Dietary Fiber 4g; Protein 22g.
World Cuisine: Trying Some Ethnic Staples
Every culture has a few staple dishes that people rely on, and every family has its own special version. After all, there must be thousands of curry powders in India alone! Culturally inspired recipes bring in new flavors and health benefits with different herbs and spices and introduce new vegetables. Curries have been studied for their anti-inflammatory ingredients, and the fermented soy in miso has been used to help treat radiation sickness.
The recipes in this section provide you with a few ethnic dishes you can master. Both recipes can include any number of ingredient combinations, so feel free to start mixing up the vegetables or beans depending on what you have in your refrigerator or cupboard.
Miso Stew
Miso soup is usually a simple broth made with sea veggies and tofu, but this Miso Stew is much heartier and can be a full meal. Plus this amazing one-pot meal is healing. You could call it the Japanese vegan version of Mom’s American chicken soup: Take 2 bowls and call me in the morning.
Preparation/cooking time: 25 minutes
Yield: 4 to 6 servings
1 tablespoon extra-virgin olive oil
1 medium yellow onion, diced
2 cloves