Category Archives: Potatoes, Grains, and Beans

Farro Risotto with Mushroom Medley

by Miyoko Schinner author of  Artisan Vegan Cheese and the The New Now and Zen Epicure.

Farro RisottoServes 6                                    Time: 1 hour

I love farro in place of rice or in salads and soups, but I especially love it as risotto when combined with the earthiness of mushrooms. Whenever I teach this dish, people marvel at how such rich, complex flavors come together so easily.

Start with:
1/4 cup dried porcini mushrooms
1 cup hot water

Mushroom Medley Ingredients:
8 cups sliced mushrooms, such as shiitake, crimini, button, portobello, oyster, king trumpet (a variety of different mushrooms is best)
1/2 cup dry red wine
2 tablespoons soy sauce
1 tablespoon mirin
2 cloves garlic, minced

Farro Ingredients:
1 large onion, diced
2 cloves garlic, minced
1 1/2 cups farro
5 cups mushroom stock
1 tablespoon chopped fresh thyme 1 tablespoon chopped fresh rosemary

 

1. Soak the porcini mushrooms in hot water for about 20 minutes.

2. Put all of the mushroom medley ingredients in a large skillet. Cover and set over a medium flame, allowing the mushrooms to cook for several minutes until juices have exuded and they have shrunk slightly. Then remove the lid and continue cooking, stirring occasionally, until most of the liquid has been absorbed and the mushrooms are dark brown.

3. Sauté the onions and garlic in a small amount of water or stock for about 5 to 7 minutes, until tender.

4. Add the farro and cook for another 5 or so minutes. Add one cup of mushroom broth and stir every couple of minutes while simmering.

5. When the liquid has mostly been absorbed, stir in an additional cup of stock. Continue stirring in stock one cup at a time, until you have added a total of 3 to 4 cups. Now, add the porcini mushrooms along with their soaking liquid. Stir and simmer until liquid is absorbed.

6. Add the final cup of broth, thyme, rosemary, and the remaining prepared mushrooms, and simmer until the farro is tender but retains some bite – the total cooking time will be approximately 30 to 40 minutes.

Fried Spanish Quinoa

by Terry Hope Romero    Author of  Vegan Eats World , Viva Vegan! , Veganomicon and more

 

Spanish Quinoa_72
Serves 4 or more                                                             Time: 30 minutes

Inspired by fried rice, but with Latin-styled ingredients, this fast and hearty stir-fry is my go-to way to enjoy quinoa. Any color quinoa works here, but my favorite is a blend of white, black, and red for a crunchy and colorful dish.

2 tablespoons olive oil 1 yellow onion, diced
1 chile pepper, minced
1 small green bell pepper, seeds removed and diced
2 cloves garlic, minced
14 ounce can black beans, rinsed
1 cup fresh or frozen corn kernels
3 cups cooked quinoa, preferably cold
½ cup vegetable broth
3 tablespoons tomato paste
1 teaspoon ground cumin
1 teaspoon dried oregano
½ teaspoon salt
1 cup cilantro leaves, lightly packed and roughly chopped

1. Preheat a wok or large skillet over medium-high heat. Heat the olive oil, add the onion, chile, and bell pepper and fry for 2-3 minutes. Stir in garlic and fry for 30 seconds. Add the beans and corn and stir fry for another 3-4 minutes.

2. In a small bowl whisk together the vegetable broth, tomato paste, cumin, oregano, and salt.

3. Add the cooked quinoa to the stir fry. Fry the quinoa for about 5 minutes, or until hot. Pour the vegetable broth mixture over the quinoa and fry another 4-5 minutes, until the broth is absorbed and the quinoa is hot. Remove from heat, stir in cilantro, and serve right away.

Smoky Hazelnut and Black Bean Burgers

by Toni Fiore, the author of the Totally Vegetarian cookbook

Black Bean BurgersServes 4-6                     40 minutes

3 to 4 slices whole grain bread lightly toasted and coarsely processed (use oats for GF)
1 cup hazelnuts, finely chopped and toasted
12 ounces crimini or baby bella mushrooms, coarsely chopped
4 to 6 tablespoons refined coconut or olive oil
1 medium onion, diced
15 ounce can of low sodium black beans, drained and rinsed
1 chipotle pepper in adobe sauce or 1 tablespoon of chipotle sauce
1 teaspoon liquid smoke
2 teaspoons garlic powder
2 teaspoons cumin
1 teaspoon chili powder
1 teaspoon coriander
1/2 to 1 cup chopped fresh cilantro
2 to 3 tablespoon water
2 teaspoons salt

Toast the bread and using a processor, chop into coarse bits. Place into a large bowl. Pulse hazelnuts in the food processor until coarsely chopped but not ground into a paste.

Heat a skillet on medium. Add the chopped nuts to the heated pan and carefully toast them, stirring or shaking frequently until fragrant, about 4 minutes. Drop the nuts into the large bowl of crumbs and set aside.

Re-heat the skillet on medium and add 2 tablespoons of the oil. As soon as the oil is warmed add the onions and sauté for five minutes or until the onions are soft and glassy. Add the mushrooms and continue sautéing until the mushrooms brown, about 5-7 minutes. Quickly pulse the cooked mushrooms and onions in the processor. Then add the drained beans, cilantro and all seasonings. Quickly pulse making sure to retain some texture.

Combine the vegetable-bean mixture with the nuts and breadcrumbs. Add water and, using your hands, mix until you’re able to form the mixture into 4 patties. Be careful not to make them too thin – you want a hearty thick pattie.

Re-heat your pan on medium, add 2 tablespoons of your remaining oil. Place burgers into the hot oiled pan and cook until golden brown – for best results these burgers should be cooked slowly, so don’t hesitate to lower the heat if needed. Prepare buns with your favorite burger toppings, or serve on a bed of lettuce. Enjoy!

Sweet Potato Hashbrowns

Sweet Potato Hash Browns

by Miyoko Schinner author of  Artisan Vegan Cheese and the The New Now and Zen Epicure.

Watch this recipe being made on Delicious TV’s Vegan Mashup Reason to Rise episode.

Adding sweet potatoes to hash browns adds color, flavor, nutrition, and a touch of – guess what! – sweetness! You can use a couple of varieties of sweet potatoes, or just one, as you desire.

2 large sweet potatoes, such as garnet, jewel, Japanese satsumaimo, etc., peeled

2 regular russet potatoes, peeled or scrubbed as desired

1 teaspoon rosemary

1 teaspoon ground cumin

1 teaspoon sea salt

Black pepper to taste

Grate the potatoes using a hand grater or food processor. If using a hand grater, simply grate the potatoes whole. If using a food processor to grate the potatoes, you will need to quarter them lengthwise first. Season the potatoes with the rosemary, cumin, salt, and pepper.

Heat a large, heavy skillet or griddle until very hot. Spray with non-stick spray or brush lightly with vegetable oil. Drop ½ cup mounds of  the potato mixture onto the hot griddle. Using a spatula, press down the mounds to make them more compact patties. Continue to cook over medium heat until browned on the bottom. Carefully flip over with a spatula and cook the other side until browned.

Quinoa Porridge

Quinoa Porridge

by Toni Fiore, the author of the Totally Vegetarian cookbook, and host of the now online Totally Vegetarian TV show.

Watch this recipe being made on Delicious TV’s Vegan Mashup  Reason to Rise episode.

Serves 2-4

When it comes to hot breakfast cereals the combination of walnuts, raisins and cinnamon is classic. Using Quinoa in place of oats or wheat adds a deliciously unique hearty flavor and subtle crunch that is sure to become a morning favorite. Considered a “Superfood” gluten free quinoa is loaded with protein, iron, calcium and fiber! For even more variety add your choice of nuts, dried fruits and fresh fruit. When I know I’m going to have a busy week I’ll double the recipe and store leftovers in the fridge in a covered container. Simply reheat porridge with an additional splash of non-dairy milk.

1 C. uncooked Quinoa

1 C. water

2 C. non-dairy milk (almond, soy or rice) divided in half

½ teaspoons. cinnamon

3 or more tablespoons chopped walnuts

2 or more tablespoons of Craisins or raisins

2 or more tablespoon chopped dates

2 or more tablespoons unsweetened coconut flakes

2 teaspoons agave nectar or maple syrup

Combine quinoa, water and one cup of milk in an uncovered saucepan. Bring to a boil then reduce the heat, cover and simmer for 10-15 minutes or until most of the water has been absorbed. Add the remaining one cup of milk and cinnamon and mix well. Toss in the walnuts, craisins , dates and coconut. Simmer, stirring frequently, on very low for an additional 5 minutes or until the porridge reaches the consistency you like. Add the agave nectar or syrup to taste and serve!

Split Peas Soup in minutes

by guest chef, Chef AJ author of the cookbook  Unprocessed

This soup is another winner from our Healthy on a Budget episode.

It may take a 15 minutes to wash & chop your veggies. But who new you could cook up a thick delicious hearty soup in six minutes?

Simply combine in a pressure cooker;

 8 cups boiling water

1 head celery, chopped

7 carrots, chopped

2 potatoes, chopped

1 lb split peas

1 red onion, diced

6 cloves garlic chopped

add the following seasonings;

1 bay leaf

1 t. thyme

1 t. celery seed

1 t. rosemary

1t. smoked paprika

salt free seasoning

4.t dried parsley

Cook six minutes. When pressure is released mix in 1 t. liquid smoke for a smokey flavor.

AND YOUR READY TO SERVE!

Sheppards Pie plate web

Shepherds (Cottage) Pie

by Toni Fiore  the author  of the  Totally Vegetarian cookbook, and host of the  Totally Vegetarian TV show,  now online.

Healthy food is costly and complicated right? Wrong! It’s easier than you might think to prepare delicious healthy meals on a budget and you don’t have to spend loads of time in the kitchen either. One pot meals like casseroles, soups and stews are always a good choice. With this recipe you’ll see how cooking in layers extracts tremendous depths of flavor from simple inexpensive ingredients. This hearty Shepherds Pie topped with creamy mashed potatoes is one of my favorites especially served with a crisp green salad and warm bread.

Topping ingredients:

1 1/2 lbs. cubed and peeled Yukon gold or russet potatoes

1 tsp. salt

1/2 cup soy or almond milk

1/4 tsp. smoked paprika (or regular paprika)

Directions for topping:

In a large saucepan cover the potatoes with water and add 1 tsp. salt. Bring water and potatoes to a gentle boil and cook until potatoes are tender – about 20 minutes.

Drain and return potatoes to pan. Dry the potatoes over very low heat, stirring constantly for about a minute. Remove the pot from the stove and mash potatoes with a potato masher or pass through a ricer. Add the soymilk and mix well until the potatoes are smooth. Add additional milk or a little water if necessary. Season to taste with salt and pepper. Set aside.

 

Filling Ingredients

1 cup Puy lentils

4 cups water

1/2 tsp. salt

1 bay leaf

1 T. olive oil

16 oz. fresh mushrooms (button, cremini, or portabella)

1 1/2 cups finely diced onion

1 cup peeled and finely diced carrot

1/2 cup finely diced celery

1 T. tomato paste

3 T. flour

2 1/2 cups vegetable stock

1 T. Balsamic Vinegar

1 T. low sodium soy sauce

1 t. dried thyme

Prepare the filling

Pre-heat oven to 375 degrees

In a large saucepan combine lentils, water, 1/2 tsp. salt and the bay leaf. Bring to a boil, reduce heat and simmer uncovered until lentils are tender – about 25 minutes. Drain lentils, remove bay leaf and set aside.

In a large skillet, heat 1/2 Tbsp. olive oil over medium high heat. Add the mushrooms and saute until the mushrooms are nicely browned – don’t stir them until they have browned!!! This should take 5-7 minutes. Remove the mushrooms from the pan and set aside.

In the same pot add the remaining olive oil. Set the heat to medium. Add the onion, carrots and celery and cook, scraping up any of the brown bits in the pan. Cook until the vegetables are tender, about 5-7 minutes. Add tomato paste and stir just until tomato paste turns a rusty brown color. Stir in the flour and cook for another minute.

Add the balsamic vinegar and vegetable stock and continue stirring, scraping up all the remaining brown bits on the bottom of the pan. Add the soy sauce, thyme, mushrooms and lentils to the mixture and cook until mixture thickens, about 2 more minutes. Turn off the heat.

Spray a 2 quart casserole dish with cooking spray. Spoon the mushroom lentil mixture into the casserole and smooth the top.

Dollop the mashed potatoes on top and smooth with a wet spatula. Dust the top of the potatoes with the paprika. Bake at 375 degrees for approximately 25 minutes or until the potatoes are golden and the mixture is heated through.

If making ahead, cover and set the pie in the refrigerator. Remove from the refrigerator 30 minutes before baking.

Braised Escarole with White Bean Vinaigrette

By guest chef, Cathi DiCocco

A delicious whole foods dinner by restauranteur Cathi Dicocco.

Cathi grew up cooking in her fathers Italian restaurant in upstate NY.  She is a hidden gem we found in the Maine woods. If you’re ever in Bethel, Maine, stop and visit  Cathi’s restaurant and market

serves 4

To make the Beans:

1 cup of dry beans

1 sprig of rosemary

1 head of garlic, loose skin removed and cut in half through the middle

 Cover dry beans by three inched with cold water and soak in the refrigerator overnight. Drain beans and rinse well. Place the beans in a pot and add 3 cups of cold water. Add the rosemary and the garlic. Bring the beans to a boil for 5 minutes, reduce heat and simmer for one hour or until the beans are tender.  Remove and reserve the garlic halves. Drain the beans, rinse and set aside.

 One cup of dry beans will yield 3 cups of cooked.

Dressing:

3 Cups cooked cannellini beans

¼ cup or more hot water

1 half bulb of the prepared garlic (more to taste)

Juice of ½ lemon

2 teaspoons fresh chopped rosemary

3 tablespoons olive oil

2 teaspoons Balsamic vinegar

Salt and pepper to taste

Process or mash 1 1/2 cup of prepared beans with the hot water. Try to get this as smooth as possible. The consistency should be thin but not watery. Take the prepared garlic and gently squeeze out the softened cloves into the bean “juice”. Mash and blend the garlic. Add the lemon juice, chopped rosemary, olive oil and vinegar. Mix well. Add remaining beans, mash slightly retaining a fair amount of bean texture and gently fold ingredients together in the dressing. Season with salt and pepper to taste and set aside. Prepare escarole.

Escarole:

1 large head of Escarole, cut into quarters

Olive oil

 Bring a large pot of salted water to a boil. Drop in two quarters of escarole. Reduce the heat to a low boil and cook the escarole for 5-7 minutes. Meanwhile preheat a grill to 400 degrees or if you’re grilling the escarole inside preheat a cast iron grill pan for about 5 minutes on high. After 5 minutes lower the preheating grill pan to medium high.  The pan should be very hot but not smoking.

While the escarole is cooking and grill preheating fill a large bowl with cold water and 2 cups of ice.

Using large tongs remove the escarole from the pot, place them into a colander and then immediately plunge them into the cold water bath.  Alternatively you may rinse the escarole under cold running water.  When the escarole has cooled down, about 1 minute, remove the greens and blot very dry in a large clean cotton towel.  If preparing the full head of escarole or 4 portions repeat this process.

Brush one side of the escarole with olive oil and place onto the grill or grill pan, oiled side down. Grill for about 3-4 minutes or until grill marks are visible. Brush the top with oil and flip. Once the underside is nicely grilled, remove the escarole and set onto a serving plate.

Stir the white bean dressing and then spoon the beans onto the escarole. Season the escarole with a generous grating of black pepper and additional olive oil if desired. Serve with crusty garlic bread.

 

Fabulous Fourth of July Grilling ideas from Toni Fiore

I love when people ask, “Hey what do vegetarians cook on the grill anyway? Veggie burgers, corn, fake hot dogs??” Well, since all we hear about for the entire week leading up the Fourth of July are the recipes, stories and suggestions for grilling hundreds of pounds of burgers, steaks, chicken and ribs (did I say boring?) I guess it’s a pretty fair question! Let me tell you… there’s no limit to the delicious meatless main meals, side dishes, pizzas, salads and desserts you can make outdoors on the grill. Actually, what’s pretty amazing is that there’s virtually nothing you CAN’T prepare outdoors! And these days when you look at grill accessories there are all kind’s of special pans, grill tops and gadgets that are not only very inexpensive but make grilling a pleasure. Some of the most fun we’ve had filming have been our summer grill recipes. Following are my top picks for this holiday weekend or, really, all season long.

My Portobello- Arugula Salad Burger is always a hit. It’s hearty, colorful, packed with better-than-beef flavor and EASY. I top this recipe with the arugula salad, but you can use your favorite slaw or better yet try the cabbage slaw from my next Fabulous Fourth pick, Cathi DiCocoa’s Rasta Pups. These little gems are perfect for kids if you can snag them away from the adults first. For kids just you might just spare the jalapeno in the slaw, which is cool, cause that leaves more for you! Grilled Seitan 3 Ways is also a terrific choice. Made on skewers you can use any spice rub, jerk or barbeque sauce on these tasty meaty bites. If you’re looking for the best fluffy crispy giant french fries ever, grill em!

The Perfect Grilled Potatoes have an absolutely perfect (no more burned outside raw inside potatoes) texture and take all the mystery out of preparing potatoes on the grill.

For a side salad or for those folks eating REALLY light, try my Grilled Panzanella Salad with it’s nice little Mediterranean spin this recipe is a great way to feature garlic, fresh plump tomatoes and basil! Finally…you’ve got to grill fruit! Peaches on the Grill are absolutely succulent, especially topped with a little light non dairy ice cream or whipped topping. No peaches? No problem! You can substitute, pineapple, apples, pears, bananas or whatever fruit YOU like. This week why not try something new and give these recipes a spin! You, your family and friends will love them. So from our Totally Vegetarian table to yours, all of us at Delicious TV wish you a happy, healthy, compassionate and fantastic Fourth of July! Enjoy!

Soup of the week

Sweet Potato Black Bean Soup

 

We made this for lunch last Sunday and it lasted the rest of the week. Here it’s served with a Tofu Salad Sandwich. The next night we served it to a friend (with a big Kale Salad) who had stopped by for dinner. Still we had several more lunches. I think it made at least ten servings! And, it was more delicious every day!

 

Serves 8-10

 

4 medium-sized sweet potatoes, peeled & cut into ½” dice

8 cups water or vegetable stock

2 t. extra virgin olive oil

1 medium onion, peeled & chopped

1 large shallot, peeled & chopped

7-8 large cloves of garlic, peeled & chopped

1 15-oz. can black beans, drained & rinsed

1 large jalapeño pepper, seeded & chopped

2 cups Pomi chopped tomatoes

1 T. coarse kosher salt

Juice of one lime

Coarsely ground black pepper

Salsa fresca (for garnish)

To prepare:

Get out a good-sized soup pot and drop the diced sweet potatoes into the 8 cups of water (or stock) and bring to a boil. Cook the potatoes for 20 minutes, or until soft.

Meanwhile, sauté the onion and shallot in the olive oil until transparent – about 10 minutes or so – then add the chopped garlic and cook an additional 5 minutes or so.

When the potatoes are cooked, scrape the onion-shallot-garlic mixture into the soup pot and add the black beans, chopped jalapeño, tomatoes, and salt. Stir to combine.

Now, with the back of a soup ladle, randomly mash the softened potatoes against the sides of the soup pot. It’s not necessary to completely mash all the pieces – do it just enough to thicken the soup. Then bring the soup back to a simmer and cook for an additional 20 minutes. Add the lime juice last. Top with a dollop of salsa fresca and a good grinding of black pepper and serve hot.