The 30-Minute Vegan - Mark Reinfeld [13]
Check out our suggested marinades and be creative with the variations! Experiment with Balsamic Marinade (page 303), Lemon-Herb Marinade (page 121), Live Shoyu Marinade (page 219), and Tahini Marinade (page 224). You can also use sauces, such as BBQ Sauce (page 000) and Spicy Peanut Sauce (page 123), as marinades.
Cooking Grains
Grains are the staple food for many of the world’s cultures. A source of fiber, minerals, and B vitamins, these complex carbohydrate foods provide energy to keep us going. Whole grains contain oil that can become rancid and attract insects if not stored correctly. To store grains, keep them in a tightly sealed container in a cool, dry location. They can be stored in a refrigerator for up to three months and in a freezer for up to six months. Cooked grains may be kept in the refrigerator for up to three days.
Follow these three easy steps to cook grains:
1. Rinse the grain thoroughly and drain the excess water.
2. Bring the measured amount of grain and liquid (either vegetable stock or water) to a boil. You can add a pinch of sea salt.
3. Cover with a tight-fitting lid, lower the heat to low, and simmer for the recommended time. Because the grain is being steamed, do not lift the lid until the grain is finished cooking.
The following chart will give you an approximate cooking time and yield of some of the more popular grains. Cooking times may vary depending upon altitude and stove cooking temperatures. The grain is generally finished cooking when it is chewy and all of the liquid is absorbed.
Many grains can be prepared in less than thirty minutes. If you wish to turn a recipe in the book into a thirty-minute meal, begin cooking the grain before starting a recipe, and the grain will typically be finished by the time you are done preparing the other dishes.
Cooking Beans and Legumes
Beans and legumes are a high-fiber, low-calorie, low-fat, low-sodium, and cholesterol-free food. They are also relatively high in protein, amino acids, vitamins, and minerals. If you have time to soak and prepare a pot of beans, you will save on the packaging of the canned products.
Before you cook legumes, it is recommended to clean them thoroughly, rinse them well, and soak them overnight. This improves their digestibility and reduces gas. Other methods for improving digestibility include adding some fennel seeds, a handful of brown rice, or a few strips of the sea vegetable kombu to the legumes while cooking. If you do not have time to soak the beans overnight, a quick method to soften them is to bring the beans plus water four times their volume to a boil, remove from the heat, cover, and allow to sit for a few hours.
Grain Cooking Chart
After soaking the legumes or boiling them in this way, discard the soak water, add the measured amount of vegetable stock or water to a thick-bottomed pot, bring to a boil, cover, reduce the heat to a simmer, and cook until tender. The times in the following chart are for cooking dried legumes.
Do not add salt to the cooking liquid; it can make the legumes tough. Legumes are done cooking when they are tender but not mushy. They should retain their original shape.
Note: These times are for cooking dried beans. Please reduce cooking time by 25 percent if the beans have been soaked.
Dried Bean Cooking Chart
Toasting Spices, Nuts, and Seeds
Toasting is another method to bring out a deeper flavor of ingredients. There are two methods we commonly use. Toasting can be done in a dry sauté pan. For this method, place the food in a pan, turn the heat to high, and cook until the item turns golden brown, stirring constantly. This method is good for spices, grains, and small quantities of nuts or seeds. Another method involves preheating an oven to 350°F. Place the food on a dry baking sheet and leave in the oven until golden brown, stirring occasionally and