The 30-Minute Vegan - Mark Reinfeld [79]
Variations
• Replace the tempeh with tofu cutlets, Portobello mushrooms, or eggplant cut into ¾-inch rounds.
• If you don’t have access to chipotle chiles, replace with 2 bell peppers, seeded and chopped.
Superfoods for Health
Cilantro, also called Chinese parsley and coriander, is one of the world’s most ancient herbs, with written records dating back to 1500 BC. A staple of Indian, Asian, Southwestern, Mexican, Caribbean, and North African cuisine, it has a long history of medicinal use and is currently being studied for its cholesterol-lowering effects.
TACO NITE
Taco night is always a happy night in our house. We enjoy creating unique fillings for friends and relatives but it is just as fun to keep it simple. We don’t often use cheese substitutes, but we include it here for transitioners. And if you were inspired by our encouragement to precook your own beans we offer a simple “refried” bean recipe at the end as well.
SERVES 4 TO 6
12 taco shells or soft corn tortillas
8 ounces tempeh
1 cup diced yellow onion
2 tablespoons soy sauce
⅛ teaspoon celery seeds
2 teaspoons chile powder
1 tablespoon ground cumin
½ teaspoon cayenne
Black pepper
1 (15-ounce) can refried beans, traditional or black beans
½ head green or red leaf lettuce, chopped into strips
1 red bell pepper, seeded and diced
2 medium-size tomatoes, chopped
½ cup diced red onion
½ cup minced fresh cilantro
1-2 cups vegan cheese such as mozzarella or
Monterey Jack, shredded (optional)
1. Heat the taco shells or corn tortillas according to the package instructions.
2. Use your hands to crumble the tempeh into small pieces. Place in a pot or sauté pan and cook over medium heat with the onions, soy sauce, celery seeds, chile powder, cumin, cayenne, and black pepper for 6 to 8 minutes, or until the onions are soft and the tempeh looks cooked, stirring occasionally. Add a small amount of water if necessary, to keep the tempeh from sticking.
3. In a separate pan, heat the refried beans over medium-low heat for 6 to 8 minutes, or until hot, stirring occasionally.
4. Meanwhile, prepare the lettuce, bell pepper, tomatoes, red onion, cilantro, and vegan cheese as indicated. Put everything in separate bowls, including the tempeh and beans when they are finished cooking. Serve immediately.
QUICKIE HOMEMADE REFRIED BEANS
Although canned beans certainly do the trick, using home-cooked beans is the best way to ensure quality and freshness. Less packaging is the eco-friendly way to go as well. (See pages 25-26 for bean soaking and cooking times)
SERVES 4 TO 6
2 cups cooked pinto or black beans
2 tablespoons soy sauce
2 tablespoons olive oil
1-2 garlic cloves (optional)
¼ cup diced veggies, such as onion or red or green bell pepper (optional)
1 tablespoon minced fresh cilantro
1. If the beans are cold, you may want to heat them up first with a little water (about a ½ cup) to soften them. Then, using a food processor (or a really good fork), blend the beans, soy sauce, olive oil, and garlic, if using, until smooth. Some chunks are okay.
2. Place in a bowl and mix in the diced veggies, if using, and the cilantro. Heat if desired.
Tips and Tricks
Because taco shells are a corn product, we highly recommend buying organic if you can find them. Also, look for Eden brand canned beans; they are a high-quality brand.
CHAPTER 11
Guilt-Free Comfort Food—Healthy Translations of Old Standbys
Just what is a comfort food? We all have our favorites, but it seems like the one thing they have in common is that they are often the kinds of foods we are told to avoid or minimize. If it’s deep-fried, covered in cheese, and/or made from potatoes, you can be sure that we want to eat it, and they tell us we shouldn’t. Where does that leave a heartbroken, indulgent, football fan with a cold on a rainy day during playoffs?
Chapter 11, that’s where. We all feel the need now and then for good ol’ fashioned mashed potatoes, nachos,