150 Vegan Favorites (6 page)
Read 150 Vegan Favorites Online
Authors: Jay Solomon
This Middle Eastern “bread salad” is a resourceful way to use leftover pita bread.
Yield: 4 servings
2 tablespoons olive oil
1 medium red onion, diced
2 cups diced pita bread (day-old is fine)
2 medium tomatoes, diced
1 cucumber, peeled and chopped
¼ cup chopped fresh parsley
Juice of 1 large lemon
½ teaspoon black pepper
½ teaspoon salt
In a large skillet, heat the oil over medium heat. Add the onion and cook, stirring, for 4 minutes. Add the bread and cook, stirring, for 5 to 7 minutes. Transfer to a salad bowl and toss with the tomatoes, cucumber, parsley, lemon juice, pepper, and salt.
Spoon the salad onto plates and serve at once.
Grilled vegetable salads are a favorite fixture in North African cuisine. The vegetables are flavored with lemon, olive oil, and a touch of cumin and capers.
Yield: 3 to 4 servings
2 tablespoons olive oil
Juice of 1 lemon
2 cloves garlic, minced
2 to 3 tablespoons chopped parsley
1 tablespoon capers, rinsed
1 large jalapeño chili pepper, seeded and minced
½ teaspoon ground cumin
2 green bell peppers, seeded and halved
2 red bell peppers, seeded and halved
2 large tomatoes, halved
1 medium red onion, peeled and quartered
4 to 5 cups cooked couscous
Preheat the grill until the coals are gray to white.
In a large mixing bowl, combine the oil, lemon juice, garlic, parsley, capers, jalapeño, and cumin. Set aside.
When the fire is ready, place the vegetables on the grill. Cook until the vegetables are tender (not charred), about 10 minutes. Using tongs, occasionally turn the vegetables as they cook.
Remove the vegetables from the grill and place them on a cutting board. Using a butter knife, scrape off any charred parts. Coarsely chop all of the vegetables and toss with the oil-lemon mixture. Let stand for 5 to 10 minutes.
To serve, spoon the couscous onto serving plates and place the grilled vegetables over the top.
Lemon lends a citrusy touch to this salad of vegetables, rice, and garden herbs.
Yield: 4 servings
½ pound green beans, cut into 1-inch pieces
1 can (14 ounces) artichoke hearts, rinsed and quartered
4 cups cooked long-grain white rice or brown rice
4 whole scallions, trimmed and chopped
2 medium tomatoes, diced
1 small cucumber, peeled and diced
3 tablespoons olive oil
Juice of 2 lemons
¼ cup chopped fresh parsley
2 or 3 tablespoons chopped fresh basil
1 teaspoon salt
½ teaspoon black pepper
Place the green beans in boiling water to cover and cook over high heat until tender, about 3 minutes (you can also steam the beans). Cool the beans in a colander under cold running water.
In a large mixing bowl, combine the beans, artichokes, rice, scallions, tomatoes, and cucumber. In a separate bowl, whisk the oil, lemon juice, parsley, basil, salt, and pepper. Toss the dressing into the rice mixture and chill for about 1 hour before serving to allow the flavors to meld.
To serve, fluff the salad with a fork and serve over a bed of leaf lettuce.
Wild rice, a native grain of North America, is united with quinoa, an ancient grain of South America. It is a match made in heaven.
Yield: 4 servings
½ cup wild rice
3 ½ cups water
1 cup quinoa, rinsed
3 or 4 whole scallions, trimmed and chopped
2 or 3 cloves garlic, minced
½ cup roasted sweet peppers, diced
3 tablespoons canola oil
1 tablespoon red wine vinegar
2 to 3 tablespoons chopped fresh parsley
1 teaspoon dried thyme
1 teaspoon Dijon-style mustard
½ teaspoon black pepper
½ teaspoon salt
In a medium saucepan, combine the wild rice and 1 ½ cups of the water and bring to a simmer over medium-high heat. Stir the grains, cover, and cook over medium-low heat until the rice is tender, 40 to 45 minutes. Fluff and set aside.
Meanwhile, in another medium saucepan, combine the quinoa and the remaining 2 cups of water and bring to a simmer over medium-high heat. Stir the grains, cover, and cook over medium-low heat until all of the water is absorbed, about 15 minutes. Fluff and set aside.
In a large mixing bowl, combine the wild rice, quinoa, scallions, garlic, roasted peppers, oil, vinegar, parsley, thyme, mustard, pepper, and salt. Chill the salad for at least 1 hour before serving.
Quinoa and wild rice are available in natural food stores and well-stocked supermarkets. Remember to first rinse the quinoa in cold water (to wash away the natural, bitter-tasting resin that coats the grains). Roasted sweet peppers are available in jars in the relish/pickle section of grocery stores.
Roasted tofu adds a chewy texture to this salad of rice and vegetables. A peanut dressing flavored with cilantro and mint strikes just the right chord.
Yield: 4 servings
½ pound extra-firm tofu, cut into ½-inch cubes
¼ cup hot water
3 tablespoons chunky peanut butter
2 to 3 tablespoons low-sodium soy sauce
1 tablespoon rice vinegar
2 cloves garlic, minced
1 jalapeño or serrano chili pepper, seeded and minced
1 teaspoon sesame oil
2 tablespoons chopped fresh mint
2 tablespoons chopped fresh cilantro
3 cups cooked long-grain white rice or brown rice
1 red bell pepper, seeded and diced
3 or 4 whole scallions, trimmed and chopped
1 can (4 ounces) sliced water chestnuts, drained
Preheat the oven to 375 degrees F.
Place the tofu on a lightly greased baking pan and roast until lightly browned, 15 to 20 minutes (stir the tofu after 10 minutes). Remove the pan from the oven and let cool slightly.
Meanwhile, in a large mixing bowl, whisk the water, peanut butter, soy sauce, rice vinegar, garlic, chili pepper, sesame oil, mint, and cilantro. Stir in the rice, bell pepper, scallions, water chestnuts, and tofu, coating the grains and vegetables completely with the dressing. Chill for 30 minutes to 1 hour before serving to allow the flavors to meld.
Fluff the salad before serving over a bed of lettuce. Garnish with any remaining sprigs of herbs.
If you can’t make up your mind about which type of rice to eat, try a blend of whole grain rices. There are a variety of exotic blends to choose from.
Yield: 6 servings
1 cup whole grain rice blend
2 ½ cups water
1 can (15 ounces) black beans, drained
1 can (11 ounces) corn kernels, drained
2 medium tomatoes, diced
1 cucumber, peeled and diced
2 tablespoons canola oil
Juice of 2 lemons
¼ cup chopped fresh parsley
2 teaspoons dried oregano
½ teaspoon black pepper
½ teaspoon salt
In a medium saucepan, combine the rice blend and water and bring to a simmer over medium-high heat. Stir the grains, cover, and cook over medium-low heat until all of the liquid is absorbed, about 30 minutes. Remove from the heat and fluff the grains. Let stand for 5 to 10 minutes.
Meanwhile, in a large mixing bowl, combine the beans, corn, tomatoes, cucumber, oil, lemon juice, parsley, oregano, pepper, and salt and toss thoroughly. Stir in the warm rice. Chill the salad for 1 hour before serving to allow the flavors to meld.
Nutrient-dense quinoa forms a healthy foundation for this colorful salad of beans, corn, peppers, and lime.
Yield: 4 servings
1 cup quinoa, rinsed
2 cups water
1 can (15 ounces) red kidney beans, drained
4 whole scallions, trimmed and chopped
1 red bell pepper, seeded and diced
1 jalapeño chili pepper, seeded and minced
1 can (14 ounces) corn kernels, drained
2 tablespoons canola oil
2 tablespoons chopped fresh parsley
½ teaspoon black pepper
½ teaspoon salt
2 limes, cut into wedges
In a medium saucepan, combine the quinoa and water and bring to a simmer. Stir the grains, cover, and cook over medium heat until all of the liquid is absorbed, 15 to 18 minutes. Fluff the grains and set aside for 5 minutes.
Meanwhile, in a medium mixing bowl, combine the beans, scallions, bell pepper, jalapeño, corn, oil, parsley, pepper, and salt. Stir in the cooked quinoa and squeeze half of the limes into the salad.
Serve the salad warm or refrigerate for later. Squeeze the remaining lime over the top just before serving.
Quinoa is available in natural food stores and well-stocked supermarkets. Remember to first rinse the quinoa in cold water (to wash away the natural, bitter-tasting resin that coats the grains).
This quick-and-easy bean salad is spruced up with mellow balsamic vinegar and a medley of herbs.
Yield: 6 servings
1 can (15 ounces) chick-peas, drained
1 can (15 ounces) red kidney beans or black-eyed peas, drained
1 can (14 ounces) artichoke hearts, drained and coarsely chopped
4 whole scallions, trimmed and chopped
2 large tomatoes, diced
1 can (11 ounces) corn kernels, drained
3 or 4 cloves garlic, minced
2 tablespoons olive oil
2 to 3 tablespoons balsamic vinegar
¼ cup chopped fresh parsley
2 teaspoons dried oregano
½ teaspoon black pepper
½ teaspoon salt
In a large mixing bowl, combine the chick-peas, beans, artichoke, scallions, tomatoes, corn, garlic, oil, vinegar, parsley, oregano, pepper, and salt and blend well. Refrigerate the salad for at least 30 minutes to 1 hour to allow the flavors to meld together. (The salad may be made up to a day ahead of time.)
Serve the salad over a bed of leaf lettuce.
You can also serve this healthy bean-and-grain combination as a stuffing for pita bread or light side dish.
Yield: 4 servings
1 cup bulgur
1 cup boiling water
1 can (15 ounces) black-eyed peas, drained
1 large tomato, diced
1 medium cucumber, peeled and diced
2 or 3 large whole scallions, trimmed and chopped
2 cloves garlic, minced
2 tablespoons olive oil
Juice of 1 to 2 lemons
¼ cup chopped fresh parsley
½ teaspoon black pepper
½ teaspoon salt
In a medium mixing bowl, combine the bulgur and water. Let stand, covered, until the bulgur absorbs all of the water, about 20 minutes. Fluff the grains.
Meanwhile, in another mixing bowl, combine the black-eyed peas, tomato, cucumber, scallions, garlic, oil, lemon juice, parsley, pepper, and salt and toss. Stir the soaked bulgur into the black-eyed pea mixture. Chill the salad for at least 1 hour before serving.
Serve the salad over a bed of leaf lettuce.
The classic three-bean salad is reinvigorated with fresh vegetables, garden herbs, and a zesty balsamic vinaigrette.
Yield: 4 to 6 servings
1 can (15 ounces) chick-peas, drained
1 can (15 ounces) red kidney beans, drained
1 can (15 ounces) black beans or black-eyed peas, drained
1 red bell pepper, seeded and diced
1 large cucumber, peeled and diced
4 to 6 whole scallions, trimmed and chopped
2 medium tomatoes, diced
4 cloves garlic, minced
3 tablespoons olive oil
3 tablespoons balsamic vinegar
¼ cup chopped fresh parsley
2 teaspoons dried oregano
1 teaspoon black pepper
½ teaspoon salt
In a large mixing bowl, combine the chick-peas, red and black beans, bell pepper, cucumber, scallions, tomatoes, garlic, oil,
vinegar, parsley, oregano, pepper, and salt and blend thoroughly. Chill the salad for at least 1 hour before serving.
Transfer to a large serving bowl and serve over a bed of leaf lettuce.
Blend in 2 to 3 tablespoons of chopped garden herbs, such as basil, arugula, or chives.
Potato salad is rejuvenated with the addition of beets, herbs, and sunflower seeds. For a taste of diversity, try a gourmet potato such as Yukon gold, fingerling, or baby purple.
Yield: 4 servings
4 or 5 medium beets, scrubbed
2 cups diced Yukon gold or other exotic potato
2 tablespoons canola oil
2 tablespoons apple cider vinegar
1 tablespoon prepared horseradish
1 tablespoon Dijon-style mustard
2 tablespoons chopped fresh dill or parsley
½ teaspoon black pepper
½ teaspoon salt
2 stalks celery, diced
1 medium red onion, finely chopped
3 to 4 tablespoons sunflower seeds
Preheat the oven to 400 degrees F.
Wrap the beets in aluminum foil and place on a baking pan. Roast the beets until tender, 50 minutes to 1 hour. Remove the beets from the oven, unwrap, and let cool. Slip off the skins and coarsely chop the beets.
Meanwhile, in a medium saucepan, place the diced potato in boiling water to cover. Cook over medium-high heat until the potatoes are tender, about 15 minutes. Drain and cool under cold running water.