The Chinese Vegan Kitchen (36 page)
Read The Chinese Vegan Kitchen Online
Authors: Donna Klein
{PER SERVING} Calories 69 • Protein 3g • Total Fat 4g • Sat Fat 1g • Cholesterol 0mg • Carbohydrate 7g • Dietary Fiber 2g • Sodium 293mg
Steamed Broccoli with Brown Sauce
You can dress up frozen broccoli, cooked according to package directions, with this delicious brown sauce any time of the year. For a nutritious meal, serve over brown rice and sprinkle with chopped peanuts.
MAKES 4 TO 6 SERVINGS
1
⁄
2
teaspoon salt
1
1
⁄
4
pounds fresh broccoli florets
1 teaspoon toasted (dark) sesame oil
Freshly ground black pepper, to taste
Basic Chinese Brown Sauce, below
In a large nonstick skillet, bring about
1
⁄
4
inch water to a boil over high heat; add salt and broccoli florets. Cover, reduce heat to medium, and steam until broccoli is crisp-tender, 4 to 5 minutes. Drain and transfer to a serving bowl. Add sesame oil and season with pepper; toss well to combine. Add Brown Sauce, tossing to combine. Serve at once.
{PER SERVING} Calories 79 • Protein 7g • Total Fat 2g • Sat Fat 0g • Cholesterol 0mg • Carbohydrate 12g • Dietary Fiber 5g • Sodium 570mg
BASIC CHINESE BROWN SAUCE
Brown sauce is a staple of Chinese cuisine, enhancing the flavor of numerous vegetable and tofu dishes. For best results, use shortly after preparing.
MAKES ABOUT 1 CUP
1 cup reduced-sodium vegetable broth
1 tablespoon reduced-sodium soy sauce
1 tablespoon cornstarch
1 large clove garlic, finely chopped
1
⁄
4
teaspoon ground ginger
1
⁄
8
teaspoon crushed red pepper flakes, or to taste
1 tablespoon molasses or dark brown sugar
Salt and freshly ground black pepper, to taste
In a small saucepan, whisk together the broth, soy sauce, cornstarch, garlic, ginger, and red pepper flakes until thoroughly blended. Bring to a simmer over medium heat, stirring often; cook, stirring constantly, until thickened. Reduce heat to low, stir in the molasses, and season with salt and black pepper. Use as directed in recipe.
{PER SERVING} (about
1
⁄
4
cup, or
1
⁄
4
of recipe) Calories 28 • Protein 3g • Total Fat 0g • Sat Fat 0g • Cholesterol 0mg • Carbohydrate 4g • Dietary Fiber 1g • Sodium 280mg
Yunnan-Style Crispy Red Beans with Mint
This tasty and unusual dish is a Yunnanese specialty. Red beans, also known as adzuki beans, are available in Asian markets in dried and canned form; red kidney beans or pinto beans can replace them in a pinch. Serve with brown rice and fresh pineapple for a refreshing, complete-protein meal.
MAKES 4 TO 6 SERVINGS
3 tablespoons all-purpose flour, plus additional, if necessary
1
⁄
4
teaspoon salt, plus additional, to taste
Pinch cayenne pepper, or to taste
1 (16-ounce) can red beans (adzuki), rinsed, drained, patted dry with paper towels
1
⁄
4
cup peanut oil
1
⁄
2
cup coarsely chopped fresh mint, stems included
Freshly ground black pepper, to taste
In a small bowl, combine the flour, salt, and cayenne. Working with a few tablespoons at a time, add the beans and stir to coat. Transfer to a plate, leaving excess flour mixture in the bowl. Repeat until all beans are coated with flour mixture, adding additional flour, if necessary.
Line a baking sheet with paper towels and set aside. In a wok or deep-sided skillet, heat the oil over medium-high heat until a bean placed in the oil sizzles. Add the remaining beans and cook until crispy and golden, about 3 minutes, stirring gently. Using a slotted spoon, return the beans to the plate and add the mint; cook, stirring, 30 seconds. Return the beans to the wok and cook, stirring, until combined with the mint, about 30 seconds. Transfer beans and mint to the prepared baking sheet to briefly drain. Serve at once, seasoned with additional salt and black pepper, as needed.
{PER SERVING} Calories 256 • Protein 8g • Total Fat 14g • Sat Fat 2g • Cholesterol 0mg • Carbohydrate 27g • Dietary Fiber 6g • Sodium 144mg
Stir-Fried Baby Bok Choy with Garlic and Ginger
Baby bok choy, also known as Shanghai bok choy, has a sweeter flavor than the adult variety.
MAKES 4 SERVINGS
1 tablespoon reduced-sodium soy sauce
1
⁄
2
tablespoon cornstarch
1
1
⁄
2
tablespoons peanut or canola oil
4 cloves garlic, thinly sliced
1 tablespoon chopped fresh ginger
4 heads small baby bok choy (about 1
1
⁄
4
pounds), root ends trimmed about
1
⁄
8
inch, halved lengthwise
1
⁄
3
cup low-sodium vegetable broth
1
⁄
4
teaspoon salt, or to taste
Freshly ground black pepper, to taste
1
⁄
2
tablespoon toasted (dark) sesame oil
In a small bowl, mix together the soy sauce and cornstarch; set aside.
In a wok or large nonstick skillet, heat the oil over medium-high heat. Add the garlic and ginger and cook, stirring constantly, 15 seconds. Add the bok choy and cook, stirring and turning constantly, until leaves are limp and bright green, about 2 minutes. Reduce the heat to medium and add the broth, salt, and pepper; cover and cook until bok choy is crisp-tender, 2 to 3 minutes, stirring a few
times. Stir in the cornstarch mixture and sesame oil and cook, stirring constantly, until thickened, 1 to 2 minutes. Serve at once.
{PER SERVING} Calories 94 • Protein 4g • Total Fat 7g • Sat Fat 1g • Cholesterol 0mg • Carbohydrate 6g • Dietary Fiber 2g • Sodium 419mg
Hunan-Style Cauliflower with Chili Peppers and Garlic
Cauliflower dishes are a specialty of Hunan Province, where it grows in abundance. Broccoli can be prepared in the same fashion, if desired.
MAKES 4 SERVINGS
1
1
⁄
2
tablespoons peanut oil
4 to 6 large cloves garlic, slivered
1
⁄
4
teaspoon crushed red pepper flakes, or to taste
1
⁄
4
teaspoon coarse salt, plus additional, to taste
4 cups cauliflower florets (from about 1 medium head), cut into bite-size pieces
1 to 2 small fresh red chili peppers, seeded and thinly sliced
1 tablespoon reduced-sodium soy sauce, or to taste
Freshly ground black pepper, to taste
In a small heavy-bottomed saucepan, heat the oil over medium-low heat. Add the garlic, red pepper flakes, and salt; cook, stirring often, until garlic is lightly browned and tender, about 5 minutes. Set aside.
Meanwhile, in a large pot of boiling salted water, cook the cauliflower and chili until cauliflower is crisp-tender, 2 to 3 minutes. Drain well and transfer to a serving bowl. Add the garlic mixture, soy sauce, additional salt, if necessary, and pepper; toss well to thoroughly combine. Serve warm or at room temperature.
{PER SERVING} 81 Calories • Protein 3g • Total Fat 5g • Sat Fat 1g • Cholesterol 0mg • Carbohydrate 8g • Dietary Fiber 3g • Sodium 299mg
Celtuce and Mushroom Stir-Fry
Also known as asparagus lettuce, celtuce is grown primarily for its stems, which lend a crunchy, slightly nutty flavor to raw and cooked dishes.
MAKES 4 SERVINGS
2 teaspoons peanut oil
1 pound celtuce, peeled, thinly sliced crosswise
1
⁄
2
pound fresh shiitake mushrooms, stemmed and thinly sliced
1
⁄
2
cup low-sodium vegetable broth
2 tablespoons reduced-sodium soy sauce
1 teaspoon toasted (dark) sesame oil
Salt and freshly ground black pepper, to taste
In a wok or large nonstick skillet, heat the peanut oil over medium-high heat. Add the celtuce and mushrooms and cook, stirring, until softened, about 2 minutes. Add the remaining ingredients and cook, stirring, until vegetables are tender and liquid is greatly reduced, about 3 minutes. Serve at once.
{PER SERVING} Calories 69 • Protein 4g • Total Fat 4g • Sat Fat 1g • Cholesterol 0mg • Carbohydrate 6g • Dietary Fiber 2g • Sodium 368mg
Stir-Fried Bok Choy and Shiitake Mushrooms
This quick and easy stir-fry makes an excellent supper served over brown rice, sprinkled with chopped peanuts.
MAKES 4 SERVINGS
1 tablespoon peanut oil
3 large cloves garlic, finely chopped
1
⁄
4
teaspoon crushed red pepper flakes, or to taste (optional)
1 (2-pound) bok choy, tough base trimmed, thinly sliced crosswise
8 ounces fresh shiitake mushrooms, stemmed and sliced
2 tablespoons vegetarian oyster sauce or mushroom soy sauce
1 tablespoon toasted (dark) sesame oil
Salt and freshly ground black pepper, to taste
In a wok or large nonstick skillet, heat the peanut oil over medium-high heat. Add the garlic and red pepper flakes (if using), and cook, stirring constantly, 30 seconds. Add the bok choy and mushrooms and cook, stirring constantly, until just tender, 4 to 5 minutes. Add the oyster sauce, sesame oil, salt, and black pepper and cook, stirring constantly, 30 seconds. Remove from heat and serve at once.
{PER SERVING} Calories 112 • Protein 5g • Total Fat 8g • Sat Fat 1g • Cholesterol 0mg • Carbohydrate 9g • Dietary Fiber 3g • Sodium 450mg
Yunnan-Style Braised Eggplant
You can make this tasty dish using regular eggplant; in this instance, salting the eggplant for 30 minutes in a colander to draw out the bitter juices is recommended before cooking.
MAKES 4 SERVINGS
2 medium-long Asian eggplants (about 8 ounces each), peeled, quartered lengthwise, cut into 3-inch lengths, or 2 medium regular eggplants (about 8 ounces each), peeled, quartered lengthwise, cut into 3-inch lengths, set in a colander, and lightly salted to drain 30 minutes (salting is recommended)
1
⁄
4
cup cornstarch, or more, as needed
2
1
⁄
2
tablespoons peanut oil
3 large cloves garlic, finely chopped
1 tablespoon chopped fresh ginger
1 cup low-sodium vegetable broth
1 tablespoon reduced-sodium soy sauce
1 teaspoon tomato paste
1 teaspoon sugar
Salt and freshly ground black pepper, to taste
If using salted regular eggplant, rinse the drained eggplant under cold running water. Dry between paper towels.
Place the cornstarch in a deep-welled plate or bowl. Roll each piece of eggplant lightly in the cornstarch, shaking off any excess; set aside.
In a large nonstick skillet with a lid, heat 2 tablespoons of the oil over medium heat. Add the eggplant and cook, stirring occasionally, until just softened, 4 to 5 minutes. Add the remaining
1
⁄
2
tablespoon of oil, garlic, and ginger; cook,
stirring often, until fragrant and eggplant is lightly browned, about 3 minutes. Add the remaining ingredients, stirring well to combine; bring to a brisk simmer over medium-high heat, stirring occasionally. Reduce the heat, cover, and simmer gently, stirring occasionally, until eggplant is tender and liquid is thickened and reduced, about 5 minutes. Serve warm.
{PER SERVING} Calories 153 • Protein 4g • Total Fat 9g • Sat Fat 2g • Cholesterol 0mg • Carbohydrate 16g • Dietary Fiber 3g • Sodium 294mg
Chinese Broccoli with Vegetarian Oyster Sauce
Chinese broccoli has a bittersweet flavor that goes well with vegetarian oyster sauce, which is typically made with mushrooms and available at most well-stocked Asian markets. Regular broccoli or broccolini can be substituted for the Chinese broccoli, if necessary.
MAKES 4 SERVINGS
1
⁄
2
cup water
2 tablespoons vegetarian oyster sauce or mushroom soy sauce
1 tablespoon Shaoxing rice wine, dry sherry, sake, or dry white wine
1 teaspoon cornstarch
1 tablespoon peanut oil
1 tablespoon finely chopped fresh ginger
1 pound Chinese broccoli (gai lan), tough ends trimmed, leaves and stalks cut into 1-inch pieces
1 tablespoon reduced-sodium soy sauce, or to taste
1
⁄
2
teaspoon sugar