Healthy Veggie Dishes
Aloo Gobi (Cauliflower and Potatoes)
�1 medium Cauliflower
�2 medium Potatoes
�1 Onion
�1 Tomato
�1 clove Garlic
�1" piece Ginger
�pinch Turmeric
�to taste Salt
�to taste Pepper
�to taste Garam Masala
Make Masala with onion, garlic, ginger, and tomatoes. Add turmeric and spices.
Break the cauliflower in flowerettes and cut the potatoes into cubes (8 pieces each).
Add both to Masala and lower heat to simmer. Cover the pot until the cauliflower
and potatoes are coated.
Asparagus and Mushrooms with Black Bean Sauce
� 1 lb asparagus, stiff ends peeled
� 1/4 lb brown button mushrooms (or mixed mushrooms)
� 2 garlic cloves
� 1 T fermented black soybeans
� 1.5 T rice vinegar
� 1 T tamari (or soy sauce)
� 1 t potato starch (or cornstarch)
� 1 t brown sugar
� 1 T sake or other rice wine
Cut asparagus on the diagonal into 1-2 inch pieces. Blanch for 5 minutes
in boiling water. Drain and set aside. Wash and slice mushrooms. Set aside.
Mince the garlic. Rinse the black beans well. Mix garlic and beans together.
Set aside. Mix together the rice vinegar, tamari, starch, sugar, and sake.
Set aside. Fill a glass with water and set handy next to the stove. Put a
skillet over high heat. When the pan is hot, dump the garlic mixture into
the pan. Stir fry for one minute, adding water as the mixture begins to
stick -- add just a little at time. Add the asparagus and stir fry for 10 minutes
(or until asparagus is just shy of being crisp-done), again adding water just
as needed. Add mushrooms and stir fry for 2-5 more minutes. Add the
vinegar mixture (giving it a last stir to make sure starch is well mixed),
stir until evenly coated and sauce thickens. Serve immediately.
Notes: Fermented black soybeans are available in Asian markets. Usually labled "salted black beans".
Bok Choy & Chinese Mushrooms
� 1 1/2 cups vegetarian flavored broth
� 4-5 shiitake mushrooms, cut to 1/2 inch pieces (rehydrated or fresh, no stems)
� 4-5 button or straw mushrooms, cut if necessary
� 1 green onion, sliced thin
� 1 largish clove fresh garlic, minced or pressed
� 1 inch square fresh ginger, minced or pressed
� 4 cups chopped bok choy or 4 baby bok choy, quartered
� corn starch (2 tbs. mixed with 1/4 cup cool water)
Pour broth into skillet. Add half the scallions, the garlic and the ginger. "Sautee" for a few minutes, then add the mushrooms.
Steam the bok choy in the microwave (2 1/2-3 minutes, checking and tossing every minute) or in a steamer.
Thicken the broth with corn starch. Make it slightly thicker than you want the sauce to be, since the moisture from the boy choy will thin it a bit.
Toss in the bok choy and mix. Serve over steamed rice (or your favorite grain)
Breaded Mushrooms
� mushrooms, 1lb (more or less, depending on amount of people)
� olive oil
� 2-3 cups Italian breadcrumbs
� cajun seasoning, salt/pepper (or your favorite spice) to taste
Separate mushroom caps from stems, and throw everything into a big saute pan with olive oil. Saute until mushrooms are tender...usually about 7-8 minutes. Drain off any excess oil, and toss mushroom pieces in the breadcrumbs/spice mixture (tupperware bowl with lid works best--you can shake it pretty hard & coat all the mushrooms quickly). Remove mushrooms from breadcrumb mixture and serve immediately (while still warm).
Serves: 4.
Preparation time: 10 min.
Black Bean and Mushroom Stirfry
� 1/2 medium onion, minced
� 2 cloves garlic, crushed and minced
� approx. 1/4 cup white cooking sherry
� approx 1/4 cup vegetable broth
� 3 tablespoons tamari
� 1 cup sliced mushrooms
� 1/4 tsp black pepper
� 1/2 tsp cumin
� 1 15 oz can black beans
� 1 1/2 cups cooked rice
Pre-cook the rice and have it ready. Saute onions and garlic in the sherry, vegetable broth, and tamari until the onions are translucent. Add the mushrooms, black pepper, and cumin and saute for about five minutes, then add the remaining ingredients. Stir fry for about 20-30 minutes or until done.
Broccoli Stirfry
� 1 broccoli head plus the stem, separate head and finely chop stem
� 3 oz mushrooms, cut up
� 1/2 green bell pepper, chopped
� 1/2 red bell pepper, chopped
� 1/2 cup water, add more during cooking if needed
� 1/4 cup lite soy sauce, or to taste
� large handful of fresh spinach
In any skillet or pan with a lid, add water and the veggies except for the spinach. Cover, cook on medium approximately 15 minutes (your choice)...stir 2 or 3 times. Pour on soy sauce, stir, add spinach, stir, cover and cook addition 5 minutes.
This is good alone or on rice.
Serves: 2
Preparation time: 30 minutes
Broccoli-Tofu Stirfry with Almonds
� 500 g broccoli
� 150 g firm seasoned tofu
� 50 g chopped almonds
� 4-5 spring onions
� 1-2 cloves garlic
� 3 tbsp. soy sauce
� 2 tbsp. sake or dry sherry
� pepper or cayenne pepper to taste
� 1 tsp. sugar
� vegetable oil
� sesame oil
Cut broccoli into small florets, peel the stalks and cut into cubes. Cut tofu into small cubes and spring onions into 2-cm (1-inch) pieces. Cut garlic into very small pieces.
Mix soy sauce with sake/sherry and sugar.
Heat a wok or large saucepan. Add three tbsp. of vegetable oil and 1 tbsp. of sesame oil. Stirfry broccoli first, then add tofu, then garlic, almonds and spring onions. Stir until everything is done. Add the soy sauce mixture, season with pepper/cayenne pepper.
Serve with pasta or rice.
Serves: 4
Preparation time: 20 min
Baked Squash and Yams
� ~ 1 lb (400g) winter squash, peeled and sliced
� ~ 1 lb(400g) garnet yams, peeled and sliced
� 1 C (240ml) tomato sauce
� 1 C (240ml) Lite soy milk
� 1 tablespoon (15ml) garlic chili paste
Layer the squash and yams in a baking dish. Mix the remaining ingredients together and pour over the veggies. Bake covered @ 350 F (175 C) for ~ 45 minutes. Finish baking uncovered for another 15 minutes or so.
Baked Vegetable Stuffing
� 2 carrots, peeled and chopped into small pieces
� 1 celery stalk, finely chopped
� 1 med onion, finely chopped
� 1 zucchini, chopped into small cubes
� 1 cup of mushrooms, chopped into small pieces
� 5 slices of bread with crusts removed, cut into cubes
� 3 Tbl lemon juice
� salt and pepper to taste
� 1/4 cup vegetable stock
� 1/4 cup wine (can use 1/2 cup veg stock if you don't want to use the wine)
� 1/2 tsp sage
� 1/2 tsp thyme
� 2 Tbl fresh parsley, chopped (or 1 Tbl dried)
Combine the first eight ingredients in a casserole dish. Then in a small bowl combine the rest.
Whisk the above together and then poor over the vegtable mixture. Cover and bake about 35 minutes at 350. A baked sweet potato would go great with this.
Baked Yam and Squash
� one yam, cubed
� 1/2 butternut squash, cubed
� one granny smith apple, cubed
� 1/2 cup water
� 1/3 cup brown sugar (more or less, to taste)
� dash of cinnamon, optional
put all of the cubes in a 2-quart baking dish. Add all of the water and about 1/2 of the brown sugar. Pop into a 350 degree oven for about 40 minutes, until all cubes are soft. Check a couple of times to make sure all the water hasn't gone-- oh, yeah, cover the dish with a lid or foil. Add the rest of the sugar and whatever cinnamon you think appropriate, when you remove it from the oven.
Barley Stew
� 1 cup barley, diiered
� 1 large onion, chopped
� 2 cloves garlic, chopped
� 4 slices of ginger
� 2 cans whole tomatoes, peeled & cut into chunks
� 2 carrots chopped
� 1 small can kideny beans
� 1 tsp curry powder (optional)
� 4 stalk of celery cut into small pieces
� 2-3 potatoes peeled & chopped
� 5 cups water
Place barley in large Pyrex bowl, add water, cover with plastic wrap and nuke for 20 minutes on full power. May need 10 more minutes until barley is cooked.
Saute onion, garlic, ginger & curry in nonstick pan.
Continue to saute adding the remaining ingredients; bring to a boil and turn to a simmer.
Simmer 30-45 minutes until potatoes & carrots are cooked. You may have to add more water.
Bean Casserole
� 1 can lentils
� 1 can kidney beans
� 1 small can tomatoes (diced)
� 1 tsp each garlic powder, oregano, basil
� 1/2 cup grated soy cheese
� salt and pepper to taste
Drain liquid off the lentils, and mix with kidney beans (not drained) in a casserole dish. Drain about 2/3 the juice from the tomatoes, and add to the beans. It is important to do this, because it gets too "soupy" if there is too much liquid. Add soy cheese and seasoning. Bake in 350 degree F oven for 30 to 45 minutes. (till heated through)
Note: you can alter the seasoning to whatever you want. Try curry or Mexican seasoning for a variation.
