posted by Plant-Based Cooking. Copyright 2011-2015 by Diane Smith and plantbasedcooking.com. All Rights Reserved.
Moroccan Stew With Kale
You would have to be living in a vacuum to have missed out on the popularity of kale over the last several years. This stew from Diane Cook takes advantage of kale but also a spice melange from Morocco. Listed separately, the spice mixture makes the ingredient list seem large, so I’ve lumped these together. The rest of the ingredients went together very quickly making this stew a candidate for a busy week night. This recipe serves 6; as we are a two-person household, I cut everything in half and still had plenty of leftovers.
- Spice Mixture: 2 tsp ground cinnamon, 2 tsp ground cumin, 1 tsp ground ginger, 1/2 tsp ground cloves, 1/2 tsp ground nutmeg, 1/2 tsp ground tumeric, 1/2 tsp curry powder
- 1 tsp salt (I generally cook without adding salt, saving that addition for a final adjustment)
- 1 sweet onion chopped
- 2 cups rough chopped kale
- 1 qt vegetable stock (more if you want this to be more soup-like)
- 1 14.5 oz. can diced tomatoes, undrained
- 1 TBSP honey
- 4 large carrots, chopped
- 2 sweet potatoes, peeled and diced
- 3 large potatoes (used Yukon gold), peeled and diced
- 1 15-oz. garbanzo beans, rinsed and drained
- 1 cup dried lentils, rinsed
- 1 tsp ground black pepper to taste
- 1 TBSP cornstarch (optional)
- 1 TBSP water (optional)
- Cook onions on medium high heat in a little water or broth until soft and just beginning to brown (5 to 10 minutes). Stir in the spices and cook until they are fragrant.
- Pour the vegetable broth into the pot. Stir in the tomatoes, honey, carrots, sweet potatoes, potatoes, garbanzo beans, apricots, and lentils. Bring to a boil and reduce heat to low.
- Stir in the shredded kale.
- Simmer stew for 30 minutes until the vegetables and lentils are cooked and tender. Season with salt and black pepper. If desired, combine cornstarch and water and stir into stew. Simmer until stew has thickened, about 5 minutes
Recipe created by The Purple Carrot.
Not too long ago, a good friend of ours made a more authentic paella for us and it was, of course, unbelievable. I would venture to say that my Spanish eating and cooking friends would most definitely assert that this is NOT paella. Paella should have meat or seafood (or both!); however, for the plant-eaters among us, this veggie and brown rice version is delicious.
Saffron Scented Vegetable Paella
The Purple Carrot
- 1 cup brown rice
- 1 cup white wine
- 1 1/2 cups vegetable stock
- 5 cloves of garlic peeled
- 1 onion (diced)
- 1 red bell pepper
- 4 oz crimini mushrooms
- 1/4 cup parsley
- 1/8 tsp saffron
- 1 TBSP olive oil
- 1 can artichoke hearts
- 1 1/2 cups cherry tomatoes
- salt & pepper to taste
- Rinse and dry all produce. Thinly slice the pepper, discarding the top, inner membrane and seeds. Thinly slice garlic. Halve the mushrooms and cherry tomatoes. Cut lemon into wedges and set aside. Roughly chop parsley leaves, discarding the stems.
- In a large saute pan or paella pan over medium high heat, add olive oil, onions and peppers. Saute until softened, about 3 minutes, then add garlic and mushrooms. Season with salt and pepper and cook for 3 more minutes.
- Add saffron and rice, stirring constantly to coat the rice with the flavors of the pan. Allow to cook for 1 minute, then add white wine. Next, add vegetable stock and cover with a lid.
- Allow covered rice mixture to cook for 25 minutes over medium heat. Remove lid and place artichoke hearts in center of pan, followed by tomatoes.
- Cover for 2 more minutes to allow vegetables to heat through.
- Top with chopped parsley and squeeze lemon wedges over the dish. Serve hot and enjoy!
We received our second Purple Carrot order this week, and everything looks as fresh as the last time. Outside of cooking the quinoa and blanching the asparagus, there was no cooking involved. A traditional Bibimbap (meaning: mixed rice) involves warm rice topped with seasoned, sauteed vegetables and topped with a hot or salty sauce. In this version from Purple Carrot, the sauce is a wonderfully hot chile sauce.
created by The Purple Carrot
- 1/2 c edamame (pre-cooked/steamed)
- 1 c quinoa
- 2 cups water
- 2 green onions
- 2 tsp sesame seeds
- 1/2 lb. asparagus
- 2 cups spinach
- 1 c fava beans (pre-cooked)
- 1 c mung bean sprouts
- 2 cups shredded carrots
- 2 TBSP guchujang chili paste
- 2 TBSP rice vinegar, 2 tsp tamari, 2 tsp sesame oil
- Prep: wash & dry produce. Roughly chop the spinach. Trim asparagus and chop into 1 inch pieces. Thinly slice green onions (discard bulbs). Rise quinoa over a fine mesh strainer.
- Add quinoa and 2 cups water to small pot. Bring to a boil, reduce heat to low, then cover, and simmer until quinoa is cooked through, about 15 minutes. Remove from heat, fluff with fork and set aside.
- Blanch the asparagus. Remove from pot into a bowl and run under cold water to stop cooking.
- Make the dressing: whisk together the sauce mix (rice vinegar, tamari, and sesame oil) in a small bowl. Add the gochujang chili paste and whisk until a smooth consistency is formed, about 1 minute.
- To serve, assemble each bowl with quinoa, spinach, fava beans, asparagus, edamame, green onions, carrots, and mung bean sprouts. Top with sesame seeds and gochujang sauce.
By Sarah Copeland (March 2011). Downloaded from Real Simple on the WWW, 8/15/2015.
Chickpeas with Chard and Pan Roasted Tomatoes
In our effort to be more plant-based and vegan with our eating, I’ve been doing a lot of web-searching. Fortunately, plant-based eating is a hot topic (see Forks over Knives) and there are many creative cooks offering recipes. This one comes from the magazine, Real Simple and was a perfect fit for a busy night – total time from prep to table: 50 minutes.
- 1 cup brown rice
- 2 TBSP olive oil
- 4 small plum tomatoes, halved lengthwise
- 1 small bunch of Swiss chard, thick stems & ribs removed & leaves torn (about 8 cups)
- 1/3 cup golden raisins
- 2 cloves garlic, thinly sliced
- Salt & pepper
- 1 15-oz. can of chickpeas, rinsed
- 2 TBSP fresh lemon juice
- Cook the rice according to the package directions.
- Twenty minutes before the rice is done, heat the oil in a large skillet over medium heat. Add tomatoes, cut-side down, and cook, shaking the pan occasionally, until browned and starting to soften, 3 to 5 minutes; turn and cook for 1 minute more. Transfer to a plate.
- Reduce heat to medium and add the chard, raisins, garlic, 2 TBSP water, 1/2 tsp salt and 1/4 tsp pepper to the skillet. Cook, tossing, until the chard wilts, 2 to 3 minutes.
- Return the tomatoes to the skillet, add the chickpeas and lemon juice, and toss until heated through, 1 to 2 minutes. Serve over the rice.
From Vegetarian Times, Downloaded from the web at www.vegetariantimes.com on August 14, 2015.
For the record, I’m not a big fan of putting potato chips on any dish. Chips seem to be able to stand on their own without the guise of “healthy” vegetarian cooking making them seem more enticing. However, I did prep this recipe as stated and it was pretty good. If I were to do it again, I think I might try panko bread crumbs in place of the potato chips. The yogurt/cheese sauce added a nice creaminess to the sauteed veggies and chickpeas. So, if you have a bumper crop of zucchini, this is one delicious way to deal with it.
Crunchy Stuffed Zucchini – serves 4
- 4 large zucchini, halved lengthwise
- 1 TBSP olive oil
- 1 medium onion, chopped (about 1.5 cups)
- 1 red bell pepper, chopped (about 1 cup)
- 1 cup cooked chickpeas
- 3 tomatoes, chopped (about 1 cup) use fresh – try Romas
- 2 tsp dried thyme
- 1 cup cheddar cheese
- 4 oz plain yogurt
- 1/2 tsp paprika
- 1/2 cup crushed potato chips
- Preheat oven to 400 degrees F. Scoop out seeds and flesh from zucchini to create 1/4-in-thick shell. Chop flesh and set aside. Place zucchini shells in baking dish coated with cooking spray (I used coconut oil spray).
- Heat oil in large skillet over medium heat. Add onions, bell pepper, chickpeas, tomatoes, thyme, and chopped zucchini. Saute 5 minutes or until tender.
- Fill each zucchini shell with 1/2 cup chickpea mixture. Stir together cheese, yogurt and paprika in small bowl. Spoon 2 TBSP atop stuffing in each zucchini, then sprinkle each with 1 TBSP crushed potato chips (see my note about bread crumbs). Bake 20 minutes or until stuffed zucchini are heated through and crispy on top.
Recipe created by Gena Hamshaw and included in ThePurpleCarrot.com
This recipe was the first entree I’ve made from our Purple Carrot shipment. Of course I waited until one of the steamiest New England summer nights to stand over a stove stirring risotto for 45 minutes, but honestly, it was worth it. The ingredients in this recipe included
- arborio rice
- white wine
- vegetable stock
- nutritional yeast
- fresh thyme
After prepping the produce, the asparagus was blanched and the onion, shallot, and garlic sauteed in a bit of olive oil (not included in the shipment). Next the lemon juice and zest and white wine were added along with the rice. Vegetable stock was added in half cup increments until all had been absorbed into the rice. To finish the dish, the nutritional yeast was added and finally the asparagus. Notice – no cheese makes this vegan.
This recipe made four good-sized servings of risotto, meaning we had enough for leftovers later. Check out both Gena Hamshaw’s website and The Purple Carrot site for details.
My curiosity got the better of me this past week as I searched for plant-based meals to use on our menu. I noticed a bit of buzz for a service based here in the Boston area, The Purple Carrot. For roughly $59, one can get nearly all of the ingredients for 2, 4-serving main dish vegan (plant-based) meals (choose from 4 offerings each week) and a snack. My order arrived this week, the ingredients look to be in excellent shape, and the packaging is minimal and responsibly made. Best of all, there is no minimum purchase or commitment.
Here is the result of the snack recipe for the week, an apricot and nut ball with oats added. The prep was quick; having the full recipe will make this recipe something I will most likely repeat in the future.
Learning to be creative using a more plant-based menu can be intimidating. I know I’ll be back to get more healthy ideas from The Purple Carrot.
1 cup dried apricots
1/2 cup pecans
1/2 cup oats
1 tsp vanilla
Rough chop apricots and place in food processor. Pulse until a uniform mix forms and then add pecans. Blend on high for 20 seconds and add oats and vanilla, blend until dough forms, about 20 seconds.
Transfer dough into a medium bowl. Scoop out 1 tablespoon of the dough and roll between your palms to form 1/2 – 1 inch balls. You can roll roughly 12 apricot balls (NB: I made smaller diameter ones and yielded 22 from these ingredients).
Apricot bites will last up to a week in the refrigerator. Enjoy!