The 30-Minute Vegan - Mark Reinfeld [80]
Transitioning to a healthful lifestyle can be a long journey, and we encourage all novice vegans to be patient and gentle with themselves. Incorporating comfort foods that are homemade with healthy, whole-food ingredients is a good step in a worthy direction. That’s what inspires us to share these recipes. The fact that they are quick and easy to prepare without compromising on flavor is an added bonus!
CHEESY BROCCOLI
Cheese is usually the last thing a vegetarian gives up before transitioning to veganism. Something about the rich, melty nature of dairy cheese distracts us from focusing on any of its negative aspects. This widespread affection makes creating cheesy dishes a vegan chef ’s noblest undertaking. We hope you find delight in this dairy-free, cholesterol-free, lower-fat version of a family gathering favorite. You may also use this cheese sauce with many other dishes that call for premade vegan cheese, such as Burritos (page 74), English Muffin Melts (page 97), Quesadillas (page 120), Tacos (page 228), and more.
SERVES 4
1 large bunch broccoli (about 4 cups florets)
Vegan Cheese Sauce
¾ cup nutritional yeast
½ teaspoon sea salt
2 cups soy milk
1 garlic clove, or ½ teaspoon garlic powder
2 tablespoons olive oil
2 tablespoons flour (we use spelt)
½ teaspoon black pepper
¼ teaspoon ground turmeric
1 teaspoon stone-ground or other mustard
1. Steam the broccoli according to the method on page 18 until bright green and tender, about 5 minutes; don’t oversteam.
2. Meanwhile make the cheese by blending all of the other ingredients either in a blender or with a whisk (if whisking, you’ll need to mince the garlic first).
3. Transfer the mixture to a sauté pan and heat over medium heat for 5 to 10 minutes, or until the mixture thickens.
4. Transfer the broccoli to a serving bowl, drizzle the cheese over the broccoli, and serve.
Variations
• Try adding ½ cup steamed sliced carrots to the broccoli.
• Replace the broccoli with an equal amount of cubed potatoes, or try a fifty-fifty combo. The potatoes may take 3 to 5 minutes longer to steam; put them on the bottom of the steamer basket and steam while preparing the broccoli, if using. Pile the broccoli on top. Steam for 5 minutes more.
• Substitute an equal amount of green beans for the broccoli.
If You Have More Time
For a garnish, thinly slice rings or half rings of yellow onion, sprinkle with salt, and bake at 350°F for a few minutes in a toaster oven until dry and beginning to brown. Spread over the top of the dish before serving.
Superfoods for Health
Beloved broccoli is a member of the cruciferous family of vegetables, along with cauliflower, Brussels sprouts, cabbage, kale, and other dark leafy greens. This superfood dream team is a fantastic source of dietary fiber and is high in calcium, iron, and vitamin C, among many other nutrients.
RAVIN’ RAMEN NOODLE SOUP
Latchkey kids and college students across the nation can relate to the simplistic (ahem, addictive) wonder of the ramen craze. It’s cheap, filling, and couldn’t be easier to make. Of course, even as responsible grown-ups, we still occasionally crave the uncomplicated pleasure of a simple bowl of noodles. And this recipe is all-natural goodness, without the high-sodium, dairy, or processed flavors of packaged ramen.
MAKES 2 LARGE BOWLS OR 4 SMALL BOWLS
6 cups water
4 ounces rice stick or bean thread noodles
¼ cup soy sauce
1 tablespoon dried parsley
2 teaspoons onion powder
2 tablespoons dehydrated onion
½ teaspoon garlic powder
1. Bring the water to a boil in a medium-size pot. Add the noodles and boil for 3 to 4 minutes, or until the noodles soften.
2. Add the soy sauce, parsley, onion powder, dehydrated onion, and garlic powder. Stir, let all of the ingredients sit together on the stove