Our Veggie Kitchen

Last May, I made an amazing batch of Tomato Chutney (recipe here). It was so good, that I ate a bunch of it over plain rice and even a few spoonfuls straight while leaning over the sink. I knew at the time that I needed to find a way to make it into a main dish. I remembered this as I was eating Aloo Gobi at a local Indian restaurant. This dish was simmered in a spicy tomato sauce and I knew a similar batch cooked in the tomato chutney would be perfect. . . and it was.

I used 4 serrano peppers and this batch was very, very mild. I've been fooled by mild peppers before, claiming that this Rajma recipe was mild (it was the first time), with each successive batch being fiery hot. So, what I would suggest, and did with this batch, is to simmer the peppers, then, to control the heat, mince some or all of them and stir them into the finished dish.



Aloo Gobi
2 tablespoons oil
1 teaspoon cumin seed
1 teaspoon black mustard seed (yellow is OK)
1 tbs ginger, grated
2 bay leaves
1/2 tsp paprika
1/2 tsp turmeric
Pinch of asafetida (hing) (optional)
2 medium potatoes, diced
1 small head cauliflower, cut into florets
1/4 cup water
6 medium tomatoes, diced
4 serrano peppers, with slits cut down the sides
1 tsp cornstarch
2 tbs sugar
1/2 tsp salt
1/4 cup cilantro, minced

Heat the oil over medium-high heat in a stock pot or deep saute pan. Add the cumin seed and mustard seed and stir until the cumin begins to sizzle. Stir in the ginger, bay leaves, paprika, turmeric and asafoetida. Cook for just a minute or so, then stir in the potatoes and cauliflower. Add 1/4 cup of water, stir to coat the veggies and cover. Cook for about 5 minutes, just until the potato begins to soften. Add the tomato and peppers. Cover again and simmer, stirring occasionally, for around 15 minutes, until the potatoes and cauliflower has softened and the tomatoes have released much of their liquid.

Mix together the sugar and cornstarch with a little water. Stir into the sauce and add the cilantro and salt. Allow to rest for a couple minutes before serving.

4 Servings: 212 cal (8g fat, 34g carbs, 6g protein)

I developed this in an attempt to make a lentil dish that was easier to digest, because my body likes lentils so much less than I like lentils This is packed with veggies, and I've added asafoetida, fenugreek and turmeric, along with a host of other spices. You may substitute store bought curry powder for mine (listed at the bottom), but if you have it, add a little asafoetida. It's pungent aroma is a great addition to dals, and it's supposed to make them easier to handle in the end. (literally!)



Sabzi Dal
2 tbs vegetable oil
1 onion, chopped
1 tbs ginger
3 cloves garlic
10 curry leaves
1 tomato, grated
1 bunch spinach (or 10 oz frozen), chopped
1 cup soy yogurt
1/4 cup chickpea flour
1/2 cup lentils
2 medium potatoes, diced
1 small head cauliflower
2 tbs spice mixture (or curry powder)
4 cups water
1 1/2 cup frozen peas

Heat the oil in a medium sauce pan set to medium-high. Add the onion and saute, stirring often until the onion begins to brown. Add the garlic and ginger and curry leaves, cook for a minute, then add the grated tomatoes and the spinach. Cook until the spinach has wilted and most of the liquid has cooked off. Stir in the yogurt, chickpea flour and spice mixture, then add the lentils, potato, cauliflower and water. Cover and simmer until the lentils and potato are soft, about 45 minutes. Remove the curry leaves (or left in as garnish) and stir in the peas and cook just until the peas are warm. Serve over rice or with naan or roti.

4 Servings: 400 cal (10g fat, 63g carbs, 19g protein)

Curry Spice Mixture
This spice mix is probably a bit hotter than your store brand, but not overly hot. It also has a goodly amount of pungency from the fenugreek and asafoetida. It's perfect for lentils, pulses or beans. You can substitute regular curry powder with a touch of cayenne and, if available, asafoetida.

Ingredients
2 tbs coriander seed
1 tbs cumin seed
1 tsp black peppercorns
1/2 tbs black mustard seed
1/2 tbs fenugreek seed
6 cloves
2 arbol chilies, including seeds
1/2 tbs paprika
1 tsp turmeric
1/2 tsp asafoetida

Heat a small fry pan over medium heat. Break apart dried chili peppers and add the whole spices. Dry fry, stirring constantly, or shaking the fry pan until the spices take on a slightly toasted aroma. Remove from heat and let cool for 5 minutes. Add to a a spice or coffee grinder, along with the paprika, turmeric and asafoetida. Grind into a fine powder. Makes about 5 tbs.

As soon as school rolls around, I start making soup. Something about fall just makes soup the right choice and I eat it at lunch more days than I don't. I started the season working on my tomato crop with Roasted Tomato Soup and Curried Tomato and Spinach Soup. Last weekend, I added Provencal Pumpkin Soup. I also made a Green Curry Stew, but didn't take any pics, but it was definitely good enough to make again.

Then I made this Golden Cauliflower Soup from last fall, with some updating to the recipe. I played around with the fat content, adding a bunch more cashews and cut back on the margarine. This made it deliciously creamy. I also tried to make a huge batch of soup that went very quickly, so I didn't peel the carrots or potatoes. This not only kept a healthy aspect of the veggies in the soup, but it added flecks of color.

Again, this made a huge batch of soup. Feel free to cut it in half, or freeze the leftovers.



2 quarts water
1 head cauliflower, chopped
2 medium potatoes, cleaned & chopped
6 stalks celery, chopped
1 lb carrots (about 6), cleaned & chopped
2 medium onions, chopped
1 cup cashews
4 cloves garlic, chopped
1/4 cup nutritional yeast
1 tbs miso
1 small lemon, juiced
1/2 tsp salt
1 tsp pepper
4 tbs Earth Balance Margarine
1/4 cup all-purpose flour
4 cups unsweetened soy milk

Combine water with the cauliflower, potatoes, celery, carrots, onions, garlic, and cashews. Bring to a boil and simmer for about 15 minutes, until the vegetables are soft. Meanwhile, melt the butter over medium heat. Stir in the flour and continue cooking for about 5 minutes. Whisk in the soy milk and the nutritional yeast, miso, lemon juice, salt and pepper. Reduce to low and simmer.

In batches, blend the vegetables and add to the milk mixture. Stir thoroughly to combine. Test and adjust with salt and pepper, if necessary. Makes about 5 quarts.

10 servings: 260 cal (13g fat, 28g carbs, 11g protein)

I'm always looking for new ways to use quinoa. I'm also on an extended cumin kick and a mini lentil kick. So this dish was probably meant to be. I've been stewing about how to put this together, which veggies to use and how to spice it and this is what I came up with. In the future, I may just go for more cauliflower and nix the peas. The peas weren't bad, but they didn't really add anything whereas the cauliflower was perfect.



Quinoa and Lentil Pilaf
1/2 cup dry lentils
1 cup uncooked quinoa, rinsed
2 tbs vegetable oil
1 tsp cumin seed
1 onion, chopped
1 jalapeno pepper, minced
1 tbs ginger, minced
1/2 head caulflower florets
1/2 cup frozen peas
1/2 tsp garam masala
1/2 tsp salt
pinch Asafoetida (hing), optional
10 curry leaves, optional
1/4 cup chopped cinantro
1/2 lime, juiced

In a separate pan, bring 1 1/2 cups water to a boil, add the lentils, cover and simmer until the lentils are done, but still firm, about 20 minutes. If any water is left over, drain. Otherwise set aside.

In a large saute pan, heat the oil over medium-high heat. Add the cumin seeds and fry until they begin to pop. Add the onion and jalapeno pepper and saute until soft. Stir in the ginger and quinoa. Saute until the quinoa toasts a bit, then add the cauliflower, peas, garam masala, salt, asafoetida, curry leaves and 2 cups of water. Bring to a boil, reduce heat, cover and simmer until the quinoa is done, but still toothsome. Stir in the lentils, cilantro and lemon juice.

5 Servings: 285 cal (8g fat, 44g carbs, 12g protein)

We had friends over this weekend and the adults unanimously agreed that we wanted Indian food. There were a couple of things that I immediately thought of. I knew absolutely that I wanted koftas (Indian meat/veggie balls). And I just had to make parathas, and chapatis for the kids. After ignoring the health factor and considering the pain-in-the-butt factor, I added pakoras to the menu. Each of these was beautiful and delicious.

The problem, was that Indian food is not typically kid friendly. We were to have six kids in the house and three of those are insanely picky. I didn't want them to subsist on deep fried pakoras and flat bread, so I needed to add something else . . . and something the adults would like as well . . . and something Indian.



So I started with a curry sauce, adding a bit of this and a bit of that. I abandoned the idea of low fat, so I used coconut milk, and some yogurt to keep things mellow and came up with this curry. It has a creamy, subtle flavor, an undercurrent of cumin and no heat whatsoever. Two of the picky kids wouldn't try anything Indian. They ate rice, carrots bananas. The third said later "yeah I ate your crap!" He's so cooperative. The other three ate it without hesitation . . . and it was a hit with the adults too.

I'll post more from the meal later this week.



Kid Friendly Curry
2 tbs vegetable oil
2 tsp whole cumin seed
1 tsp whole mustard seed
1 onion, chopped
1 tbs ginger, minced
3 cloves garlic, minced
1 serrano pepper, seeded and chopped
1/2 tsp turmeric
1/2 tsp paprika
1/2 tsp salt
10 curry leaves (optional)
14 oz coconut milk
1 cup plain soy yogurt
1/2 lemon, juiced
2 red potatoes, unpeeled, diced
2 medium carrots, cut into batons
1/2 head cauliflower florets

Heat oil in a saute pan over medium-high heat. When hot, add the cumin and mustard seeds. Cook until they begin to pop, then add the onion. Saute until the onion softens and add the ginger, garlic and chili pepper. Saute for another minute and add the remaining spices. Stir to combine and add the coconut milk and curry leaves. Bring to a boil and stir in the soy yogurt and lemon juice.

Blend the entire contents and return to the pan. Add the vegetables and bring back to a boil. Pour contents into a 9x13 casserole and cover. Bake until the veggies are cooked, about 30 minutes. Serve with rice, roti or naan.

4 Servings: 500 cal (25g fat, 42g carbs, 8g protein)

I've been working on seitan cutlets lately. I'm trying to make a beefy recipe that doesn't use any marmite and, today, a chicken-y style. I made VeganDad's Chicken-Style Seitan Cutlets for use later this week. I simmered it in the oven for 75 minutes, flipping a couple times, and never letting the broth boil. I cut one up and passed around. My youngest (the picky one) screamed "why are you feeding me meat!" She liked it and that's success!

In other news, I made Golden Cauliflower Soup. It's yummy golden-hued goodness that's of coarse cheese free. I used to really love this soup, but the cheese version had 500 calories a bowl. The new version is healthy and tasty as well. I made a double batch for lunches and don't expect much left over.



Golden Cauliflower Soup
3 Cups water
2 Cauliflower Florets
2 cups Potaotes, diced
1 cup celery, diced
1 cup carrots, diced
1 cup onions, diced
2 cloves garlic, chopped
1/4 cup cashews
4 tbs Earth Balance Margarine
1/4 cup all purpose flour
2 cups soy milk
Seasoning:
2 tbs nutritional yeast
2 tsp mild miso
1/2 tbs lemon juice
1/4 tsp salt
1/4 tsp pepper

Combine water with the cauliflower, potatoes, celery, carrots, onions, garlic, and cashews. Bring to a boil and simmer for about 15 minutes, until the vegetables are soft. Meanwhile, melt the butter over medium heat. Stir in the flour and continue cooking for about 5 minutes. Whisk in the soy milk and the nutritional yeast, miso, lemon juice, salt and pepper. Reduce to low and simmer.

In batches, blend the vegetables and add to the milk mixture. Stir thoroughly to combine. Test and adjust with salt and pepper, if necessary.

6 Servings 215 cal (12g fat, 22g carbs, 7g protein)

Last week, I posted a poll, asking folks what I should make for this Sunday, for my birthday. Tamales made a push later in the week, but the resounding favorite was Indian food. So I poured over some of my cookbooks, recipes and some stuff that I had bookmarked and came up with a menu: Zucchini Masala, Jeera Rice, Mung Dal, Tofu and Parathas. Here's what I came up with:



Gobi Parathas
I'm a big fan of parathas. In the past, I've made them, usually stuffed with cauliflower, and always with issues. Usually, they taste fine, but are horrendously messy to make or just look awful.

I recently found Manjula's website, where she offers recipes and video of her making the recipe. I followed her recipe, made a triple batch (for two people!, and her technique worked without a hitch. Her recipe called for ajwain, which I subbed for thyme. I made them in the morning, then warmed them in the oven for diner. And I've got lots of leftovers.



Zucchini Masala
I've made this a couple of times. I'm working on making a masala sauce that's hearty, healthy and, of coarse, vegan. I relented and added coconut milk this time and it tasted pretty good. It's got 18g fat, but, compared to the heavy cream sauce that it once was, I guess that's not too bad.

Indian Fried Tofu
These were so pretty. I made a soy yogurt batter with lots of Indian spices and a breading of coriander, ginger and cumin seeds. I fried them and slathered them in the masala sauce. This was really a highlight.

Mung Dal
I think I make this whenever I make Indian food. It takes no effort at all and goes with everything. It's got a nice mild flavor, looks good for a dal (that's an accomplishment) and with a healthy portion of dill, is a bit unexpected.



Pumpkin Cheesecake
My wife found this somewhere on the internet. She added some of this and some of that and, we had ourselves a birthday pie. It tasted pretty good, but the texture needs some work. Some time in the near future, I will subject myself to some more cheesecake. . . all in the name of science.

Incidentally, I noticed while shopping that Tofutti makes two versions of sour cream. One has trans fat the other doesn't. The cream cheese still has trans fat, but tomorrow, I'm having trans-fat-free sour cream on my tacos.

---------------

Well, those are the pics. I ate way too much, was really pleased with the tofu, and have lots and lots of leftovers. I'll post some recipes later this week.

Summer has faded, mornings are nippy and the kids are back in school. The season for soup has arrived. I already had plans for some cream of mushroom, didn't know what else I'd be making until I was struck with cauliflower sale sign. So, I'd be making cream of mushroom soup and, my wife's favorite, gobi ka. I originally got the mushroom soup recipe from Cooks Illustrated, and I've made it a few times, but never without cream. The gobi ka, a gingery cauliflower soup with cumin & coriander, was a Madhur Jaffrey recipe that I've only modified a little. It is golden, creamy thick with just a hint of heat. What a wonderful way to bring in the new season!



Gobi Ka
3 tbs vegetable oil
1 medium onion, chopped
2 tbs fresh ginger, minced
4 cloves garlic, minced
1 tsp cumin
2 tsp coriander
1/4 tsp turmeric
1/4 tsp cayenne pepper
2 medium potatoes, diced
2 lbs califlower, chopped (1 smallish head)
6 cups no-chicken stock (or golden hue veggie stock)
6 oz silken tofu

Heat oil over medium high heat. Add the onion and saute until browned. You want the onion to carmelize, so cook it, stirring frequently, until it is golden with bits that have browned. If you don't cook it long enough, your soup will take on a green tint. Add ginger, garlic and spices and cook for a minute longer. Stir in the potato, cauliflower, stock and water. Bring to a boil and simmer until the cauliflower and potato have softened, about 20 minutes.

Blend the tofu, with a little of the soup and set aside. Thoroughly blend the soup in batches and return to the pan with the tofu. Bring back to a boil, stirring, and remove from heat.

5 Servings: 221 cal (10g fat, 28g carbs, 9g protein)

Cream of Mushroom:
4 tbs Earth Balance Margarine
3/4 cup shallots (about 6 large ones)
2 cloves garlic, minced
1/2 tsp nutmeg
2 lbs button mushrooms, sliced (add creminis for darker color)
4 cups no-chicken stock
3 1/2 cups water
1/2 oz dried porcini mushrooms
1/3 cup dry sherry
6 oz silken tofu
1/2 large lemon, juiced

Melt margarine in a large soup pan. Add shallots and saute until translucent, then add garlic and nutmeg. Cook a minute longer, until the garlic becomes fragrant. Add the button mushrooms and saute until they've softened. Cover, reduce heat and simmer until they have released all their liquid, about 20 minutes. Add the stock, water and porcini mushrooms, bring to a boil, then simmer for another 20 minutes, until the porcinis are fully softened.

Blend the tofu, lemon juice and sherry and pour into a large bowl. In batches, blend the soup to the consistency you like. Return soup and tofu to the soup pan, heat to a simmer, stirring occasionally. Remove from heat and serve.

4 Servings: 250 cal (13g fat, 20g carbs, 12g protein)


A note on broth: every recipe, it seems, calls or chicken stock. I normally just sub for vegetable stock and that usually works just fine. In soups, especially when much of the flavor is derived from the broth, it can be a bit trickier. There is a wide variability in stock flavors, some are mushroomy some are carroty. When I make my own, I strive for a neutral base of onions, celery and garlic. In the end, know your stock and be willing to mix it up. The ones I use most frequently are Imagine No Chicken Stock, and a mix of Better Than Bouillon (a bit strong) and Swanson's Veggie Broth (carroty). I've heard that there are good vegetarian cubes, but I've not found one.

In both of these recipes I use No-Chicken Broth. In the mushrooms soup, veggie stock would be fine, the mushrooms dominate the flavor anyway. In the gobi ka, the golden hue is very appealing so make sure you use something that is complementary.

I used to make a basic white sauce, loaded with Romano Cheese and toss it with rigatoni and cauliflower. It had been quite a while since I made it, but it was one of those easy meals that we all looked forward to. Last week, my youngest decided that she no longer likes cauliflower. She is randomly picky and believes her taste buds change on a weekly basis. It was time to challenge her recent assertion.

For a basic white sauce, I use unsweetened soy milk. Plain soy milk is too sweet and adds an unwanted flavor. I added ground cashews for creaminess, miso and lemon to replace the cheese and a little wine for depth. This was a great Alfredo and I tossed it with roasted cauliflower and fresh tomato. Best of all, it went together in less than half an hour.



Roasted Cauliflower Alfredo
1 small head cauliflower, chopped into bite sized florets
2 cloves garlic, minced
2 tbs olive oil
2 tomatoes, chopped and seeded
1 lb rigatoni, penne or similar pasta
Sauce:
3 tbs Earth Balance Margarine
1/4 cup flour
2 cups unsweetened soy milk
12 oz silken tofu
1/4 cup cashews
1/4 cup white wine
1/2 tsp nutmeg
1/2 small lemon, juiced
1/2 tsp salt
1 tbs mild miso

Pre-heat the oven to 425°, set a pot of salted water to boil and chop the cauliflower. Each of the remaining steps can happen concurrently while the pasta cooks.

Cauliflower: Toss cauliflower with olive oil bake for 10-15 minutes. Sprinkle minced garlic over cauliflower and toss to combine. Continue baking until the cauliflower is tender and beginning to brown, about 5 minutes longer. Remove and set aside. Pasta water and bechamel can be started when the cauliflower is put in.

Sauce: While cauliflower cooks, heat the margarine over medium-low heat until melted. Add the flour and stir until smooth. Increase heat to medium and cook, stirring often, until the mixture turns a light, golden hue, about 5 minutes. While the flour browns, add the remaining ingredients to a blender thoroughly until smooth. Remove from heat and pour into the margarine/flour roux. Whisk to combine and return to low heat until the pasta and cauliflower is ready.

Pasta: Cook pasta according to package directions, so that is done about the same time as the cauliflower and sauce. Drain, reserving some of the water.

Combine: When pasta, bechamel and cauliflower are done, combine all with the tomatoes. If the sauce is too thick, stir in a little of the reserved pasta water. Serve immediately with plenty of cracked black pepper.

5 Servings: 584 calories (14g fat, 87g carbs, 24g protein)