The 30-Minute Vegan's Taste of the East: 150 Asian-Inspired Recipes--from Soba Noodles to Summer Rolls (31 page)

Appendix A:

Preparation Basics

In this section we go over some of the basic principles of vegan natural food preparation used in the recipes in the book.

Toasting brings out a deeper flavor of ingredients. There are two methods we commonly use. One way is to use a dry sauté pan. For this method, place the food in a pan, turn the heat to high, and cook until the item turns golden brown, stirring constantly. This method is good for spices, grains, and small quantities of nuts or seeds. Another method involves preheating an oven to 350°F. Place the food on a dry baking sheet and leave in the oven until golden brown, stirring occasionally and being mindful to avoid burning. This method is best for nuts, seeds, and shredded coconut. Nuts become crunchier after cooling down. If you have more time, you can enhance the flavor even more by roasting at lower temperatures for longer periods of time. Nuts, for instance, roasted at 200°F for 45 minutes have a richer, toastier flavor than roasting at a high temperature for shorter periods of time.

Tofu is sold in a number of varieties, including extra-firm, firm, soft, and silken. Each variety lends itself to a particular type of food preparation. The recipes describe which form of tofu is required for the dish.

Leftover tofu should be rinsed and covered with water in a glass container in the refrigerator. Changing water daily is recommended. Use within 4 days. Firm and extra-firm tofu may be frozen for up to 2 months. Frozen tofu that has been defrosted has a spongy texture that absorbs marinades more than tofu that has not been frozen.

To make tofu cutlets:
Slice a 1-pound block of extra-firm tofu into thirds or fourths. If you wish, you can then cut these cutlets in half to yield six or eight cutlets per pound. You can also cut the tofu diagonally to create triangle-shaped cutlets. Cutlets can be marinated and then roasted or grilled.

To make tofu cubes:
To make medium-size cubes, slice the tofu as you would for three or four cutlets. Then make four cuts along the length and three cuts along the width of the tofu. You can make the cubes larger or smaller by altering the number of cuts.

To grate tofu:
Be sure to use medium, firm, or extra-firm tofu that has been drained well. Slide over the large grate on a standard cheese grater. Be careful with your fingers!

Marinade ingredients significantly determine the flavors of a dish. The main rule of thumb is the longer an ingredient sits in the marinade, the more of its flavors it will acquire. Simply placing tofu or a portobello mushroom in different marinades creates dramatically different taste sensations. If possible, allow more time for marinating than the recipe calls for. Up to an hour (or even more) will yield a more flavorful dish.

There is vast room for creative experimentation when it comes to marinades. Some of our favorite marinade ingredients include soy sauce, toasted sesame oil, coconut or olive oil, brown rice vinegar, mirin, mustard, minced garlic or ginger, maple syrup, balsamic vinegar, and a variety of spices and herbs. You can also add sliced or chopped yellow or green onions.

Tempeh needs to be thoroughly cooked before consuming. It is typically available in an 8-ounce package. Several varieties come in a thick square block. Others come as a thinner rectangle. Some cooks recommend steaming the tempeh for 10 minutes before using in dishes to remove any bitterness. Store leftover tempeh in a sealed glass container in the refrigerator for up to 3 days.

To make tempeh cutlets: You can slice the square block in half to create a thinner block and then cut it in half or into triangles. The longer block may also be sliced into thinner cutlets. These cutlets may then be cut into cubes.

Tofu and tempeh cubes can be marinated, roasted, and then stored for a couple of days in a glass container in the refrigerator to be used in salads, stir-fries, or on their own as a snack.

To roast tofu and tempeh cutlets and cubes, follow these three simple steps:

We prefer to use the toaster oven for small quantities of up to 1 pound of tofu or tempeh, which conveniently fits in our toaster oven’s baking tray. Be aware that food tends to cook faster in a toaster oven than in a regular oven. Depending on the model, you can typically roast the tofu or tempeh in 15 minutes instead of 20.

Originating in ancient China, Seitan is sometimes referred to as “meat of wheat.” It is wheat gluten dough that has been cooked in a broth with different types of seasonings.
Seitan can be used as an animal product replacement in virtually any dish. There are several brands available on the market. Experiment with them all to find your favorite. If you are ambitious and wish to make your own, go to
www.about.com
and enter “making seitan,” which gives step by step instructions. Check out page 118 for a quick way to spice-up store-bought seitan and create a “chicken”-style variety. A reminder note: seitan is pure wheat gluten—it’s definitely not the dish for the gluten intolerant!

We love grilling tempeh and tofu cutlets, as well as many vegetables such as portobello mushrooms, corn, onions, baby bok choy, bell peppers, asparagus, zucchini, coconut meat, pineapple slices, and eggplant. For added flavor, first place the food in a marinade for a few minutes or up to overnight. Baste or brush with oil before and during grilling, and grill until char marks appear and the item is heated thoroughly, flipping periodically. If using a gas grill, avoid placing items over a direct flame.

Another grilling option is to use a stove-top grill. Kitchen supply stores sell cast-iron and nonstick pans that are flat, straddle two burners, and have a griddle on one side and a grooved side for grilling. The flavor is similar to outdoor grilling, and you get the fancy char marks without having to fuss with (or own) a grill.

Most ovens come with a broiler setting that allows for quick cooking under direct high heat. We use it to broil tofu or tempeh cubes, or vegetables such as eggplant, zucchini, onion, or any other food that might also be grilled. To broil, place food on a baking tray (either lightly oiled or with a small amount of water) and set the tray on the top rack, a few inches below the heat element. This is a relatively fast cooking process, so be sure to keep your eye on the prize.

Here are some tips for a simple and satisfying soup stock:

Save your vegetable clippings and scraps used in preparing other recipes. Place them in a large, thick-bottomed stockpot over low heat with water to cover, and simmer until all of the veggies are completely cooked. Experiment with different vegetables and herbs until you determine your favorite combinations.

BASIC NUT OR SEED MILK

Recipe courtesy of
The 30-Minute Vegan

 

Use this base recipe to create countless varieties of nut and seed milks. Each combination will provide its own unique flavor. Partake of this milk in all recipes that call for milk or on its own as a refreshing beverage. This recipe also works for rice milk. Just follow the ratios using uncooked brown rice and water. It’s a convenient way to save on packaging, it’s fresh, and it tastes better than store-bought brands!

If you have more time and for best results, see the chart at the end of the recipe for recommended soaking times.

1. Rinse the nuts or seeds well and drain. Place them in a blender with the water and blend on high speed for 30 seconds or until creamy.

2. Strain the milk through a fine mesh strainer, cheesecloth, or mesh bag. If using a fine mesh strainer, use a spoon or rubber spatula to swirl the nut or seed meal around, which allows the milk to drain faster. If desired, sweeten with agave nectar or maple syrup to taste. Lasts for 3 to 4 days when stored in a glass jar in the refrigerator.

Try using onions, potatoes, celery, carrots, parsley, parsnips, zucchini, leeks, and garlic. Many people avoid using vegetables that become bitter when simmered, such as bell peppers, radishes, turnips, broccoli, cauliflower, greens, and Brussels sprouts. It is not necessary to add dry herbs or spices to a stock. The stock may be frozen and defrosted for future use. You can also pour the broth into ice cube trays, freeze, and use as needed.

Grains are the staple food for many of the world’s cultures. A source of fiber, minerals, and B vitamins, these complex-carbohydrate foods provide energy to keep us going. Whole grains contain oil that can become rancid and attract insects if not stored correctly. To store grains, keep them in a tightly sealed container in a cool, dry location. They can be stored in a refrigerator for up to 3 months and in a freezer for up to 6 months. Cooked grains may be kept in the refrigerator for up to 3 days.

Follow these 3 easy steps to cook grains:

The following chart will give you an approximate cooking time and yield of some of the more popular grains. Cooking times may vary depending on altitude and stove cooking temperatures. The grain is generally finished cooking when it is chewy and all of the liquid is absorbed.

Many grains can be prepared in less than 30 minutes. If you wish to turn a recipe in the book into a 30-minute meal, begin cooking the grain before doing any other recipe preparation, and the grain will typically be finished by the time you are done preparing the other dishes.

Beans and legumes are a high fiber, low calorie, low fat, low sodium, and cholesterol-free food. They are also relatively high in protein, amino acids, vitamins, and minerals. If you have time to soak and prepare a pot of beans you will save on the packaging of the canned products.

Grain Cooking Chart