The 30-Minute Vegan - Mark Reinfeld [77]
SERVES 6
12 ounces uncooked brown rice pasta or other pasta
1½ tablespoons olive oil
1 cup thinly sliced yellow onion
2 tablespoons minced garlic
10 ounces frozen spinach (thawed), or 8 cups fresh spinach,
rinsed and drained
1 cup plain soy or rice milk
¼ cup + 2 tablespoons nutritional yeast
3 tablespoons minced fresh basil
2 tablespoons minced fresh Italian parsley
1 teaspoon dried oregano
1 teaspoon sea salt, or to taste
½ teaspoon black pepper, or to taste
½ cup grated vegan mozzarella (optional)
1. Bring a pot of water to a boil over high heat. Add the pasta and cook according to the package instructions, or until the pasta is just tender, 8 to 10 minutes, depending on the variety you use. Drain, rinse well, and place in a large bowl.
2. While the pasta is cooking, add the oil to a large sauté pan over medium-high heat. Add the onion and garlic, and cook for 3 minutes, stirring frequently. Add the spinach and cook for 3 minutes, stirring frequently. Add the soy milk, lower the heat to low, and cook for 5 minutes. Add the remaining ingredients and mix well. Add to the pasta and gently mix well.
Variations
• Add 2 cups of chopped, assorted mixed vegetables, including broccoli, carrots, and zucchini, after adding the onion and garlic.
• Try substituting coconut milk for the soy milk, for a more exotic flare.
Quicker and Easier
For a super simple pasta dish, and a favorite of kids everywhere, add olive oil, nutritional yeast, fresh herbs, sea salt, and fresh ground pepper to taste to your favorite pasta.
Another quick and easy pasta dish is Pasta Primavera: Simply add your favorite vegetables such as steamed broccoli, carrots, and cauliflower to your cooked pasta. Add some fresh chopped vegetables, such as celery and red onion, and some minced fresh herbs such as basil and Italian parsley. Toss with Balsamic Dressing (page 144) or your favorite.
ASIAN SHIITAKE TOFU
This is a variation of one of our favorite dishes at a local Chinese restaurant where it is served on a “sizzling platter” shaped like a cow. While perhaps not offering such a classy presentation, you will be quite pleased to serve this over quinoa or basmati rice. Our version leaves out the MSG and uses arrowroot to thicken the sauce. To go all out, serve with Summer Rolls (page 109).
SERVES 4 TO 6
1 tablespoon sesame oil or
toasted sesame oil
1 cup chopped yellow onion
4 garlic cloves, pressed or minced
1 tablespoon peeled and minced
fresh ginger
1¾ cups water or vegetable stock
1 medium-size bunch broccoli, cut into
small florets (2½ cups)
1¼ cups shiitake mushrooms, halved
1 red bell pepper, seeded and julienned
3½ tablespoons soy sauce
1 pound extra-firm tofu, cubed
(see page 27)
1 tablespoon mirin (optional)
1 teaspoon Sucanat, organic sugar,
or pure maple syrup
1 teaspoon Chinese five-spice powder
(optional but recommended)
Crushed red pepper
3 tablespoons arrowroot dissolved
in ½ cup cold water
Black sesame seeds
1. Heat a large sauté pan or wok on medium-high heat. Pour in the oil, add the onion, garlic, and ginger, and cook for 3 minutes, stirring frequently. Add the water, broccoli, mushrooms, and bell pepper, and cook for 5 minutes, stirring occasionally.
2. Add the remaining ingredients except the arrowroot mixture and cook for 10 minutes, stirring occasionally. Slowly add the arrowroot mixture, stirring constantly until the sauce thickens. Garnish with black sesame seeds before serving.
Variations
• Replace the broccoli with an equal amount of your favorite vegetables. Try cauliflower, carrots, zucchini, snow peas, bamboo shoots, or water chestnuts.
• You can roast the tofu cubes before adding (see page 28).
• Try replacing the tofu with tempeh.
Superfoods for Health
Shiitake and other mushrooms have been used medicinally in China for thousands of years. They have antioxidants with immunity-strengthening