150 Vegan Favorites (12 page)

Jasmine rice
has a fragrant, popcorn-like aroma and nutty flavor similar to basmati. The tender grains become moist and sticky when cooked. Native to Thailand, jasmine is also called Thai Fragrant. Jasmine only takes 12 to 15 minutes to cook. A similar rice, called jasmati, is grown in the United States.

Parboiled rice
, also called “converted” rice (Uncle Ben’s trademark), was invented to meet the American penchant for fluffy rice. The harvested rice is soaked in water, pressurized and steamed, and then dried. The resulting “parboiled rice” remains separate when cooked. The rice takes slightly longer to cook than regular white rice and requires slightly more liquid. (Parboiled rice should not be confused with instant rice, a product that is completely precooked and devoid of most nutrients, texture, and flavor.)

Wehani
is a mahogany-colored whole grain rice marketed by Lundberg Family Farms in California. The rice has a rustic, nutty flavor and a texture similar to brown rice. Wehani can be added to pilafs, salads, and one-pot rice dishes.

White long-grain
rice is one of the most common grains in the world. To create polished white rice, the outer bran layers are removed in the milling process. In the process, fiber and essential nutrients are lost. American rice is later enriched with thiamin, niacin, and riboflavin–but many of the nutrients and fiber cannot be replaced. When cooking with white rice, it is important to add a variety of nutrient-dense staples to the dish, such as beans, lentils, sturdy vegetables, leafy greens, squash, and tofu.

Whole grain rice blends
refers to a variety of gourmet rice mixtures available in the marketplace. The gourmet blends often include brown rice, wild rice, black japonica rice, and mahogany-hued rices. Whole grain rice blends are interchangeable with brown rice in most recipes.

Wild rice
is not really a rice, but a dark seed of a native North American aquatic grass. The grain has a firm and chewy texture and distinctive grassy flavor and aroma. Wild rice is harvested in the northern lakes in Minnesota and Canada (and is quite expensive). Wild rice takes about 45 to 50 minutes to cook, and 1 cup requires at least 3 cups of cooking liquid. The grain is best appreciated by blending with other whole grains.

Whole grains are growing in availability and are excellent sources of complex carbohydrates, plant protein, vitamins, iron, and dietary fiber. Whole grains readily absorb other flavors in the pot and add chewy textures and substance–without the fat.

Grains are easy to cook, but the cooking times will vary significantly depending on the variety. Couscous and bulgur cook up in minutes by steeping in hot water. Quinoa, millet, and amaranth cook as fast as white rice. Barley requires 45 minutes or longer to cook–but the wait is worth it!

Here is a guide to the wide selection of super grains found in well-stocked supermarkets, natural food stores, and ethnic pantries.

Amaranth
are beige grains shaped like poppy seeds. The ancient grains have a nutty flavor and creamy, porridge-like texture and take about 25 minutes to cook. (Amaranth also refers to the plant’s leafy greens, which are marked with streaks of red. Amaranth greens are cooked like a leafy green vegetable.)

Barley
is a kernel-shaped, mild grain with comfort-food appeal. Although most of the barley in this country is processed into malt for beer consumption, the earthy grains lend chewy substance to stews, soups, salads, and pilafs. Barley blends well with woodsy mushrooms and sturdy vegetables for an easy pilaf or wintry soup. Barley is often sold in the “pearled” form (which has been hulled or milled). It takes about 40 to 45 minutes to cook. Barley is a great source of cholesterol-lowering soluble fiber.

Bulgur
refers to whole wheat berries that have been precooked, dried, cracked, and sifted. The grain is famous for inspiring tabbouleh, the Middle Eastern wheat-and-vegetable salad. To cook bulgur, simply steep the grains in boiling water for 15 to 30 minutes and drain off the excess liquid. The grains can be fluffed into multigrain salads, bean dishes, and chilled soups such as gazpacho. (Do not confuse bulgur with cracked wheat, a grain that has not been precooked and requires a slightly longer cooking time.)

Corn seems closer to a vegetable than a grain, but when it is dried and ground,
cornmeal
(the grain) is born. Cornmeal forms the basis of hearty accompaniments such as corn bread, polenta, corn muffins, tortillas, johnnycakes, and pancakes. Corn bread makes a savory accompaniment to spicy chili, gumbo, jambalaya,
and black bean soup. Traditional corn bread tends to be rather dry, but adding corn kernels, cheese, or chipotle peppers is a way to improve the moistness and flavor.

Couscous
is not technically a grain but a tiny grain-like pasta made from fine semolina, the wheat flour used for spaghetti and other pastas. The grains take only 10 minutes to cook (by steeping in hot water). As a salad ingredient, couscous combines well with a delicate dressing such as lemon or lime vinaigrette, herbs, and legumes. For more fiber, try whole wheat couscous.

Quinoa
(pronounced “keen-wa”) is an ancient beige grain that has been grown in the rugged highlands of South America for centuries. The small, ring-like grains have a nutty flavor and moist, dense texture. Quinoa can be combined with (or substituted for) rice in pilafs, soups, salads, and side dishes. The versatile “mother grain” cooks in only 15 to 20 minutes–just as fast as rice. Remember to rinse uncooked quinoa thoroughly to wash away the natural, bitter-tasting resin (saponin) that coats the grains. Quinoa is one of the best sources of plant proteins.

Spelt
sounds like a fad-of-the-month grain, but like amaranth and quinoa, it has been cultivated for centuries. Spelt is a lesser-known cousin of wheat and is processed into baking flour, cereals, and an assortment of pastas. Spelt pasta has a dark color and grainy flavor and cooks just like regular semolina pasta.

Legumes include the diverse family of dried beans, split peas, and lentils. Legumes are good sources of dietary fiber, protein, iron, calcium, and complex carbohydrates. In addition, legumes are naturally low in fat, calories, and sodium. Versatile and economical, legumes add substance, texture, and flavors to almost any meal, from hearty soups, salads, and grain dishes to breakfast
fare and vegetable dips. Legumes also take a long time to digest and provide a full, satisfied feeling after a meal.

Legumes come in multiple shapes, sizes, and colors. Here is a description of some popular legumes that can be found in the healthy pantry.

Adzuki beans
, also called azuki beans, are small, burgundy-red beans with a nutty, slightly sweet flavor. Popular in Asian cuisine, adzuki beans are often combined with rice for a dish called red rice. Adzuki are also cooked, mashed, and sweetened and used as a filling for Asian pastries, breads, and turnovers.

Anasazi beans
are ancient heirloom beans grown in Colorado and the American Southwest. Anasazi beans have a slight kidney shape and reddish-purple skin with creamy mottled streaks. The beans can be added to chili, soups, and hearty stews.

Black beans
are oval, pea-shaped beans with an earthy, woodsy flavor. Popular in Latin American, Caribbean, and Mexican cuisine, black beans inspire hearty soups, salads, dips, chilies, and rice dishes. Brazilian feijoada, Cuban beans and rice, and Mexican black bean soup (sopa feijoa negro) are some classic black bean dishes.

Black-eyed peas
are round, creamy white beans with a distinctive dark “eye” on its ridges. They have an earthy, mealy flavor and firm texture. Black-eyed peas are prevalent in the American South, Africa, the Caribbean, and the Middle East. The Southern dish called Hoppin’ John is made with black-eyed peas.

Chick-peas
, also called garbanzo beans or ceci beans, are shaped like tiny tan-colored acorns. Popular in Mediterranean, Indian, Caribbean, and Middle Eastern cooking, chick-peas have a chewy texture and nutty nuance. The versatile beans are used in hummus, pasta dishes, vegetable soups, pilafs, and multibean salads.

Cranberry beans
, also called Roman beans, are oval beans with a speckled, beige-and-cranberry skin. Similar to pinto beans in flavor, cranberry beans are common in Italian, Native American, and South American stews and soups.

Lentils
come in brown, green, red, orange, black, and yellow colors. The elliptical, disc-shaped lentils cook faster than most legumes and are also easy to digest. Lentils are a mainstay of Indian, Middle Eastern, North African, and European cooking and are commonly used in Indian dal, vegetable curries, hearty soups, and grain salads.

Pigeon peas
, also called gungo peas, are small, pea-shaped tannish-yellow beans with a tiny eye and faint freckle marks. The pea-shaped beans are a favored legume in Caribbean soups, stews, and grain dishes such as peas and rice.

Pinto beans
are mottled, pinkish-brown beans with a mealy bean flavor. When cooked, the pinto markings (named after the horse) fade to pink. Pintos are a staple of Mexican, Tex-Mex, Southwestern, and Native American fare (refried beans are made with pinto beans).

Red kidney beans
are, as their name implies, kidney-shaped beans with a rich, meaty flavor and chewy texture. Common varieties include dark red, light red, and white beans. Kidney beans are used Latin American, Caribbean, and Creole/Cajun cooking and inspire robust chilies, soups, bean-and-rice salads, three-bean salads, vegetable stews, and countless varieties of pilafs.

Soybeans
, also called soya beans, are about the size of large peas. Tannish-yellow soybeans are available in America, but Asian varieties include black, green, brown, and red versions. Soybeans are often processed into a variety of soy foods, such as soy sauce, tamari, miso, soy milk, soy flour, tofu, tempeh, fermented bean pastes, and soybean oil. Soybeans require a long cooking time–several hours, in fact.

Split peas
are whole green or yellow peas that have been split in half. Well-cooked split peas develop a porridge-like consistency
and wholesome grassy flavor. Split peas are prevalent in Mediterranean, European, Indian, and traditional American meals and are famous for inspiring myriad versions of soothing split pea soup.

White beans
refers to a collection of legumes, which include Great Northern, white kidney beans (cannellini beans), and small, oval navy beans. White beans are prevalent in European cuisines and are used in casseroles, soups, and stews. Boston baked beans and senate bean soup are both prepared with white beans.

Two enticing vegetables, asparagus and artichokes, team up in this nourishing pilaf.

Yield: 4 servings

In a medium saucepan, heat the oil over high heat. Add the onion, mushrooms, and garlic, and cook, stirring, for about 5 minutes. Stir in the rice, water, artichokes, asparagus, parsley, curry powder, pepper, and salt and bring to a simmer over medium-high heat. Stir the grains, cover, and cook over medium-low heat until the rice is tender, 15 to 20 minutes.

Fluff the rice and let stand for 5 to 10 minutes before serving. If desired, squeeze the lemon juice over the pilaf.

A trio of grains forms a delectable alliance in this savory one-pot dish.

Yield: 4 servings

In a large saucepan, heat the oil over medium heat. Add the mushrooms, carrots, onion, bell pepper, and garlic and cook, stirring, for 6 to 7 minutes. Add the broth, both rices, curry powder, pepper, and salt. Stir the grains and bring to a simmer over medium-high heat. Cover and cook over low heat until the grains are tender, 40 to 45 minutes.

Meanwhile, in a small bowl, combine the couscous and boiling water. Stir the grains, cover, and set aside for about 15 minutes.

When the pilaf is done, fluff the grains and fold in the couscous. Let stand for 5 minutes before serving.

Orzo is an oval, rice-shaped pasta with a soft texture. It is often blended with rice in pilafs and one-pot dishes.

Yield: 4 servings