Part 13 (1/2)

Add the lentils, remaining vegetable broth, diced tomatoes, and eggplant. Cover the pot and bring the mixture to a boil, keeping a close eye on it. Once it's boiling, lower the heat to a simmer and cook for about 40 minutes, until the lentils are tender and the eggplant is soft. Mix in the agave. Taste for salt and seasoning.

Let the chili sit for 10 minutes or so for maximum flavor. Serve garnished with cilantro, if you like.

NUTRITION TIP NUTRITION TIP Lentils are an amazingly nutritious Lentils are an amazingly nutritious little bean. So much so that those vegetarian cookbooks from the '70s seem to be all lentil dishes! Well, we're not afraid to bring this nutritional rock star into the twenty-first century. They are high in protein, iron, and fiber-all important nutrients for vegans and those who love them. One-half cup cooked lentils has 9 grams of protein, 3.2 grams of iron, 179 micrograms of folate, and 8 grams of fiber. They're also incredibly affordable-that half cup would cost you around twenty-five cents. Next time someone tells you that veganism is expensive, you answer, ”Lentils.” little bean. So much so that those vegetarian cookbooks from the '70s seem to be all lentil dishes! Well, we're not afraid to bring this nutritional rock star into the twenty-first century. They are high in protein, iron, and fiber-all important nutrients for vegans and those who love them. One-half cup cooked lentils has 9 grams of protein, 3.2 grams of iron, 179 micrograms of folate, and 8 grams of fiber. They're also incredibly affordable-that half cup would cost you around twenty-five cents. Next time someone tells you that veganism is expensive, you answer, ”Lentils.”

Fresh Corn & Scallion Corn Bread SERVES 8 * ACTIVE TIME: 15 MINUTES * TOTAL TIME: 45 MINUTES [image]

(CAN BE MADE SOY FREE IF USING NONSOY MILK).

PER SERVING PER SERVING ( RECIPE): ( RECIPE): Calories: 160 Calories from fat: 40 Total fat: 4.5 g Saturated fat: 0 g Trans fat: 0 g Fiber: 3 g Protein: 4 g Cholesterol: 0 mg Sodium: 80 mg Vitamin A: 0% Vitamin C: 4% Calcium: 4% Iron: 8% Corn bread! The perfect accompaniment to chili. I like to cut the squares in half diagonally to form cute triangles that garnish the chili. Just because it's healthy doesn't mean it can't be adorable. Fresh corn gives this a lot of great texture and scallion makes it something to savor. Hopefully that means smaller pieces will make you satisfied, but it might mean that a loved one will have to lock up the leftovers in a safe to keep you from it.

1 cup unsweetened almond milk, or your preferred 1 cup unsweetened almond milk, or your preferred nondairy milk 1 teaspoon apple cider vinegar 1 cup cornmeal cup whole wheat pastry flour or all-purpose flour 1 teaspoon baking powder teaspoon salt 2 tablespoons canola oil 2 tablespoons agave syrup or pure maple syrup 1 cup fresh or frozen corn kernels (thaw first if frozen) cup finely chopped scallions Preheat the oven to 350F and lightly spray an 8-inch square metal baking pan with nonstick cooking spray.

In a measuring cup, wisk together the almond milk and the vinegar, and set aside to curdle.

In a large bowl, sift together the cornmeal, flour, baking powder, and salt. Create a well in the center and add the almond milk, agave, and oil. Mix just until combined. Fold in the corn and scallions.

Pour the batter into the prepared baking pan and bake for 28 to 32 minutes, until a toothpick inserted into the center comes out clean. Slice into squares and serve warm or store in an airtight container.

Quinoa, White Bean, & Kale Stew SERVES 8 *ACTIVE TIME: 20 MINUTES * TOTAL TIME: 40 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE): Calories: 300 Calories from fat: 25 Total fat: 2.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 56 g Fiber: 9 g Sugars: 6 g Protein: 14 g Cholesterol: 0 mg Sodium: 890 mg Vitamin A: 210% Vitamin C: 150% Calcium: 20% Iron: 30% This is one of my winter staples, especially if I'm having a busy week, have no one to impress, and don't want to use a million dishes (big ups to the disherwasherless!). You get your beans, greens, and grains all in one pot; in this case I use white beans, kale, and quinoa. You also get about eight servings out of it, so you can either freeze it or keep it in the fridge for four days or so, having it for lunch or dinner or ... stew for breakfast? Why not!

It's really versatile, so make up your own spice blend, use different beans and grains (although cooking time may vary for the grain), and, you know, just do whatever you want-this stew is your canvas. Prep the herb blend before proceeding with the recipe; that way you just dump everything in at the same time without much fuss.

HERB BLEND: HERB BLEND: teaspoon fennel seeds, crushed (see tip about crus.h.i.+ng teaspoon fennel seeds, crushed (see tip about crus.h.i.+ng fennel seeds, page 248) 1 teaspoon dried marjoram 1 teaspoon dried thyme teaspoon dried rosemary Freshly ground black pepper EVERYTHING ELSE: 1 teaspoon olive oil 1 teaspoon olive oil 2 cups thinly sliced leeks (white and green parts, about one average-size leek) 1 teaspoon salt 4 cloves garlic, minced 1 large carrot, peeled, cut into medium dice 1 large parsnip, peeled, cut into medium dice 8 cups vegetable broth 1 pounds Yukon Gold potatoes, cut into medium dice 1 cup dried quinoa 1 (15-ounce) can white beans, drained and rinsed 1 bunch kale (about a pound), coa.r.s.e stems removed, torn into bite-size pieces First, prepare the herb blend by stirring all its ingredients together in a small bowl.

Preheat a 4-quart pot over medium-high heat. Saute the leeks and garlic in oil with the salt for about 3 minutes, or however long it takes you to prep your carrot and parsnip. Add the carrot and parsnip, along with the herb blend, turn up the heat to high, and saute for a few seconds.

Add the vegetable broth, potatoes, and quinoa. Cover and bring to a boil. Once boiling, lower the heat to medium and cook for 15 minutes, until the potatoes and quinoa are tender. Add the kale and beans, and cook, stirring frequently, until the kale is wilted. Cover and simmer over low heat for 5 more minutes. Taste for salt.

When you serve this stew you may want to add a little lemon juice or a splash of balsamic vinegar or hot sauce-whatever your thing is. Or you may not!

Portobello Pepper Steak Stew SERVES 4 *ACTIVE TIME: 30 MINUTES *TOTAL TIME: 30 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE):.

Calories: 190 Calories from fat: 35 Total fat: 4 g Saturated fat: 0.5 g Trans fat: 0 g Total carb: 19 g Fiber: 3 g Sugars: 6 g Protein: 15 g Cholesterol: 0 mg Sodium: 740 mg Vitamin A: 20% Vitamin C: 110% Calcium: 6% Iron: 15% Cooking bell peppers 'til they're slightly blackened brings them to new flavor heights. That plus red pepper flakes and black pepper makes for a really peppery and yummy stew that comes together quickly, right in your skillet. A hint of fennel seed adds a lot of interest without being overwhelming.

Portobello and seitan form a tag team of meatiness that makes this stew the perfect meal for a Super Bowl party or a particularly rough night of extreme knitting. Serve over a baked potato, or on a whole wheat roll for a sloppy sandwich. Or, for a neater sandwich, try a whole wheat pita. To get this together in 30 minutes, prep the onions and pepper while the seitan is cooking, and prep the mushrooms while the onion and peppers are cooking.

2 teaspoons olive oil 2 teaspoons olive oil 2 cups seitan, sliced thinly 1 red onion, sliced into -inch half-moons 1 red bell pepper, seeded and sliced in -inch strips 1 green bell pepper, seeded and sliced in -inch strips A big pinch of salt 2 portobello caps, sliced into -inch strips 3 cloves garlic, minced teaspoon fennel seeds, crushed (see tip) 1 teaspoon dried thyme teaspoon salt teaspoon red pepper flakes Several pinches of freshly ground black pepper cup dry red wine 2 cups vegetable broth 3 tablespoons all-purpose flour Preheat a large, heavy-bottomed (preferably cast-iron) skillet over medium-high heat. Saute the seitan in 1 teaspoon of the oil for about 5 minutes, until browned. Remove the seitan from the pan and set aside.

Saute the onions and peppers and a pinch of the salt in the remaining oil until the peppers are slightly blackened, about 10 minutes. Add the mushrooms, garlic, fennel seeds, thyme, remaining salt, red pepper flakes, and black pepper, and saute for 3 more minutes, until the mushrooms have released their moisture.

TIP TIP In this recipe you're going to make what's technically called a ”slurry,” which means you'll be dissolving starch (flour, in this case) in liquid (broth, in this case) to use as a thickener in the stew. To get the flour dissolved quickly, pour cup of the broth in a measuring cup, then stir in the flour. When it's thick and dissolved, stir in the remaining broth. In this recipe you're going to make what's technically called a ”slurry,” which means you'll be dissolving starch (flour, in this case) in liquid (broth, in this case) to use as a thickener in the stew. To get the flour dissolved quickly, pour cup of the broth in a measuring cup, then stir in the flour. When it's thick and dissolved, stir in the remaining broth.

Add the red wine and bring to a boil over higher heat. The liquid should reduce in about 3 minutes.

In a measuring cup, mix the flour into the broth to dissolve into a slurry (see tip). Lower the heat a bit and add the slurry to the pan. Mix well and let thicken for a minute. Add the seitan back to the pan and let the stew thicken further; in about 5 minutes it should be slightly thickened but smooth and luscious.

Taste for salt and seasoning and serve.

TIP TIP You don't need any fancy equipment to crush fennel. Sure, if you're an old hand at a mortar and pestle, then go ahead and use it. But for the rest of us, unlike many rounder seeds, fennel seed doesn't mind sitting still on a cutting board and being chopped up by a chef's knife. Carefully rock your knife back and forth over the fennel until no whole seeds are left. You don't need any fancy equipment to crush fennel. Sure, if you're an old hand at a mortar and pestle, then go ahead and use it. But for the rest of us, unlike many rounder seeds, fennel seed doesn't mind sitting still on a cutting board and being chopped up by a chef's knife. Carefully rock your knife back and forth over the fennel until no whole seeds are left. TIP TIP To get beautiful strips of bell peppers, slice them from stem to bottom. Tear out the seeds and any large pieces of the white membrane inside of the pepper. Turn them face down and slice widthwise for perfect curved strips. To get beautiful strips of bell peppers, slice them from stem to bottom. Tear out the seeds and any large pieces of the white membrane inside of the pepper. Turn them face down and slice widthwise for perfect curved strips.

Moroccan Chickpeas & Zucchini SERVES 6 *ACTIVE TIME: 15 MINUTES *TOTAL TIME: 1 HOUR [image]

PER SERVING ( RECIPE): ( RECIPE): Calories: 230 Calories from fat: 25 Total fat: 2.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 45 g Fiber: 10 g Sugars: 16 g Protein: 10 g Cholesterol: 0 mg Sodium: 1,010mg Vitamin A: 110% Vitamin C: 80% Calcium: 15% Iron: 20% A fragrant, brothy, and soul-satisfying dish, with aromatic hints of c.u.min and cinnamon, this is a pantry staple for me. It cooks for about 45 minutes, but it's really super simple with minimal prep or fussiness. The zucchini and carrots become tender and velvety, and the slow-cooked chickpeas turn soft and comforting. Fresh mint is optional, only because this dish becomes more pantry friendly without it, but it does provide another level of flavor. Serve with whole wheat couscous, which is not gluten free. fragrant, brothy, and soul-satisfying dish, with aromatic hints of c.u.min and cinnamon, this is a pantry staple for me. It cooks for about 45 minutes, but it's really super simple with minimal prep or fussiness. The zucchini and carrots become tender and velvety, and the slow-cooked chickpeas turn soft and comforting. Fresh mint is optional, only because this dish becomes more pantry friendly without it, but it does provide another level of flavor. Serve with whole wheat couscous, which is not gluten free.

1 teaspoon olive oil 1 teaspoon olive oil 1 smallish yellow onion, sliced thinly 4 cloves garlic, minced 1 tablespoon minced fresh ginger teaspoon red pepper flakes 2 bay leaves 1 teaspoon ground c.u.min 1 teaspoon ground coriander A generous pinch of ground cinnamon teaspoon salt 2 cups vegetable broth 1 cup baby carrots 2 zucchini, sliced into -inch-thick half-moons 1 (24-ounce) can whole tomatoes 1 (25-ounce) can chickpeas, drained and rinsed 3 tablespoons chopped fresh mint, plus a little extra for garnish Preheat a 4-quart pot over medium-high heat. Saute the onions in the oil until translucent, about 4 minutes. Use a little nonstick cooking spray or broth if needed. Add the garlic, ginger, and red pepper flakes, and saute for another minute.

Add the remaining spices and salt, and saute for about 30 seconds. Deglaze the pot with the veggie broth and mix in the carrots. Cover the pot and bring it to a boil. Once boiling, lower the heat to a simmer and cook for about 10 minutes. Add the zucchini. Break up the tomatoes with your fingers and add them to the pot, including the juice. Mix in the chickpeas.

NOTE NOTE This recipe calls for a 25-ounce can of garbanzo beans. I usually use 16-ounces, so just pointing that out. Two 16-ounce cans would be good, too! This recipe calls for a 25-ounce can of garbanzo beans. I usually use 16-ounces, so just pointing that out. Two 16-ounce cans would be good, too!

Cover the potand bring to a slow boil. Cook for about 15 minutes. Then adjust the lid so that there's some room for steam to escape. Cook for another 15 minutes; the liquid should reduce a bit, but not too much. Add the mint, if using, and let sit for about 10 minutes to let the flavors meld. Remove the bay leaves and taste for salt.

Serve with couscous, and garnish with mint.

Veggie Potpie Stew SERVES 6 * ACTIVE TIME: 20 MINUTES * TOTAL TIME: 1 HOUR [image]

PER SERVING ( RECIPE): ( RECIPE): Calories: 230 Calories from fat: 10 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 45 g Fiber: 8 g Sugars: 7 g Protein: 10 g Cholesterol : 0 mg Sodium: 530 mg Vitamin A: 130% Vitamin C: 25% Calcium: 6% Iron: 15% The mingling of fresh thyme, carrots, and potatoes is pure comfort to me. Well, this recipe gives you permission to enjoy these timeless flavors without going through the trouble of preparing a whole potpie. Prepare the filling and enjoy it over Caulipots Caulipots (page 54) or with sweet potato biscuits. (page 54) or with sweet potato biscuits.

I usually make potpie with a roux base, which is basically flour toasted in a lot of oil or margarine. Instead, to make the gravy thick and satisfying (and lower in calories), I use a handful of yellow split peas. They up the nutrition profile considerably as well as add even more mouthwatering flavor to this stew. The stew thickens even more as it cools, so you'll need to add more water when you reheat.

1 teaspoon olive oil 1 teaspoon olive oil 1 small onion, cut into medium dice pound cremini mushrooms, sliced 3 cloves garlic, minced 1 teaspoons dried sage teaspoon salt Several pinches of freshly ground black pepper cup yellow split peas 3 cups vegetable broth 1 pounds russet potatoes, peeled and cut into 4-inch chunks pound carrots, peeled and cut into -inch chunks 2 heaping tablespoons fresh thyme 1 cup water cup all-purpose flour cup frozen peas TIP TIP Use a strong broth for this. Some sort of unchicken broth would work best! Use a strong broth for this. Some sort of unchicken broth would work best!

Preheat a 4-quart pot over medium-high heat. Saute the onions in the oil until translucent, about 4 minutes. Add the mushrooms, garlic, sage, salt, and black pepper and saute for 3 more minutes, until the mushrooms have released their moisture.

Add the split peas and vegetable broth, cover the pot, and bring to a boil. Let boil for about 5 minutes, then add the potatoes and carrots. Lower the heat just a bit to a simmer and cook for 25 to 30 more minutes, or until the split peas are tender and the potatoes and carrots are cooked. Stir the stew occasionally to make sure it doesn't burn or stick to the bottom.

In a measuring cup, mix the flour into the water to dissolve into a slurry (see tip, page 248). Add the thyme, slurry, and frozen peas to the pan. Cook, uncovered, for about 10 more minutes, stirring often. The stew should thicken and become more and more delicious.

Taste for salt and seasoning. Serve garnished with more fresh thyme.

TIP TIP There's a great sandwich place in NYC called S'nice, and they serve a potpie wrap. It's just what it sounds like, potpie filling in a flour wrap, and it is faboo. Try it by letting the stew cool to a manageable temperature, then wrapping a cupful up like a burrito. There's a great sandwich place in NYC called S'nice, and they serve a potpie wrap. It's just what it sounds like, potpie filling in a flour wrap, and it is faboo. Try it by letting the stew cool to a manageable temperature, then wrapping a cupful up like a burrito. NUTRITION TIP NUTRITION TIP The Pea Word: The Pea Word: Split peas are super-duper high in protein-the half cup in this recipe adds 24 grams. Thirty percent of the calories in this recipe are from protein. Split peas are super-duper high in protein-the half cup in this recipe adds 24 grams. Thirty percent of the calories in this recipe are from protein. TIP TIP For an even creamier potpie, or if your split peas are a bit old, soak the split peas in water the night before cooking. If you prefer more texture in your split peas, then don't worry about it. For an even creamier potpie, or if your split peas are a bit old, soak the split peas in water the night before cooking. If you prefer more texture in your split peas, then don't worry about it.

Sweet Potato Drop Biscuits MAKES 10 BISCUITS * ACTIVE TIME : 15 MINUTES * TOTAL TIME : 45 MINUTES [image]

PER SERVING (1 BISCUIT): (1 BISCUIT):.

Calories: 100 Calories from fat: 40 Total fat: 4.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 15 g Fiber: 2 g Sugars: 3 g Protein: 2 g Cholesterol: 0 mg Sodium: 125 mg Vitamin A: 80% Vitamin C: 6% Calcium: 6% Iron: 4% These biscuits go perfectly with the Veggie Potpie Stew Veggie Potpie Stew (page 251), or anywhere a biscuit would go. Sweet potatoes not only give the biscuits a hint of sweet flavor and a pretty hue, but they also stand in for the copious amounts of shortening usually found in biscuits. (page 251), or anywhere a biscuit would go. Sweet potatoes not only give the biscuits a hint of sweet flavor and a pretty hue, but they also stand in for the copious amounts of shortening usually found in biscuits.

1 cup mashed cooked sweet potatoes 1 cup mashed cooked sweet potatoes 3 tablespoons canola oil 1 tablespoon pure maple syrup 1 teaspoon apple cider vinegar teaspoon salt 1 cup all-purpose or whole wheat pastry flour, or a mix of both 2 teaspoons baking powder 1 teaspoon ground nutmeg 2 to 3 tablespoons cold water Preheat the oven to 400F and cover a baking sheet with parchment paper.