Vegetarian

Seasonal Penne

Makes 4 servings as a main course

6 servings as a first course. 

This tasty dish is delicious for all seasons. I like to serve it at room temperature.  

INGREDIENTS:

  • 1 pound imported penne

SAUCE:

  • 4 tablespoons extra-virgin olive oil

  • 5 scallions thinly sliced, including the green parts

  • 4 garlic cloves, finely chopped

  • 10 sun dried tomatoes quarters in oil, sliced

  • ½ cup pitted Kalamata olives, halved

  • 2 tablespoons capers

  • 1 cup tightly packed flat leaf parsley, coarsely chopped

  • 4 tablespoons lemon juice, approx

  • Kosher salt

  • Freshly ground black pepper

 PREPARATION:

  1. Heat the oil in a large saucepan. Add the scallions and garlic. Sauté over low heat until soft.  

  2. Add the tomatoes, olives, and capers. Stir, then add the parsley, lemon juice, salt, and pepper.  

  3. In a large, covered saucepan, bring 5 quarts of water to a rolling boil. Add 2 tablespoons salt and all the pasta at once.

  4. Boil briskly, uncovered for about 9 minutes, or until the pasta is al dente.

  5. Drain well in a colander and toss with the sauce.

  6. Season to taste with lemon juice, salt and pepper.  

NOTE:

Leftover pasta may require more seasoning.

 

Oven Chickpeas

Makes 6 main course servings. 

This slow cooking process brings out the rich flavor of the all the ingredients as they are absorbed. I like to serve this dish on a bed of dressed baby greens with cubed feta.

INGREDIENTS:

  • 1 pound dried chickpeas

  • 8 medium shallots, peeled, halved

  • 8 garlic cloves, peeled,

  • 4 bay leaves

  • ¼ cup extra-virgin olive oil

  • 1 teaspoon kosher salt

  • Freshly ground black pepper

  • 1/3 cup lemon juice, approx

  • 8 ounces feta, cubed

PREPARATION:

  1. Place the chickpeas in a large bowl. Cover with cold water and leave overnight to soak.   

  2. Preheat the oven to 350F. 

  3. Place the drained soaked beans in a medium saucepan and add cold water to cover the beans by 1 inch.

  4. Add the shallots, garlic, bay leaf, oil, salt and pepper.

  5. Bake for about 3 hours covered; the chickpeas should be soft.  Discard the bay leaves, add the lemon juice and season to taste with lemon juice, salt and pepper. 

 
 

Rice with Mushrooms

Rice with Mushrooms.jpg

Makes 4 servings. 

For a no meat meal, I rather like this dish. The mushrooms develop a wonderful meatiness and a lovely sauce to mix with the rice. For extra nourishment, add firm, cubed and sautéed tofu.  

INGREDIENTS:

  • 1 cup brown rice

  • 1¼ cups coconut water

  • Kosher salt

 FOR THE MUSHROOMS:

  • 1 pound cremini mushrooms

  • 4 scallions

  • 4 garlic cloves

  • 2 baby bok choy

  • 4 tablespoons extra-virgin olive oil

  • 2 teaspoons Madras curry powder

  • 1 teaspoon Kosher salt

  • 10 dill sprigs, snipped finely with scissors

PREPARATION:

  1. Place the rice, coconut water and salt in a heavy saucepan. Bring to a boil, lower the heat and cook covered for about 40 minutes or until the rice is soft. Fluff with a fork.   

  2. Trim the mushroom stems and discard. Wipe the caps with a damp paper towel. Cut in half.

  3. Slice the scallions thinly including most of the green parts.

  4. Slice the garlic thinly.

  5. Cut the bok choy widthwise, into wide slices, including most of the green leaves and rinse.   

  6. In a medium saucepan heat the oil. Add the mushrooms, scallions, garlic, bok choy, curry powder and salt.

  7. Bring to a boil, over high heat.  Lower the heat, cover and cook, stirring occasionally for 15 minutes.

  8. Add the rice and dill. Combine and season to taste.   

 

 

Spicy Tofu

Spicy+Tofu.jpg

Makes 2 very generous servings.  

This dish paired with brown rice makes for a satisfying, nutritious meal. The tofu is baked rather than sautéed making it less caloric and messy. You can also make it earlier in the day and reheat it.   

INGREDIENTS:

  • 14 ounces firm, organic tofu, drained

  • ¼ cup cornstarch

  • 1 tablespoon extra-virgin olive oil

  • Kosher salt

  • Freshly ground black pepper

SAUCE:

  • 4 tablespoons extra-virgin olive oil

  • 2 garlic cloves

  • 2 scallions

  • 1 inch ginger  

  • ½ pound cremini mushrooms

  • 4 tablespoons water

  • 2 tablespoons  low-sodium soy sauce

  • 3 tablespoons Hoisin (See Note)

  • 1 tablespoon maple syrup

  • Kosher salt

  • Freshly ground black pepper

PREPARATION:

  1. Preheat the oven to 450F.

  2. Line a small baking sheet with parchment paper. 

  3. Place the tofu in between layers of paper towels and put a few heavy items on top – such as a cutting board with a few cans on top of it.  Change the paper frequently. This will help drain the water out of the tofu. The tofu should be dry.

  4. Cut the tofu horizontally into half and then into 1 inch squares.

  5. Season lightly with salt and pepper. 

  6. Spread the cornstarch on a piece of wax paper. Dip the tofu into the cornstarch.   Place on the baking sheet and sprinkle with 1 tablespoon oil.   

  7. Bake for 15 minutes, turn over and bake for another 5 minutes. 

MAKE THE SAUCE:

  1. Chop the garlic finely.

  2. Thinly slice the scallions including the green parts.

  3. Grate the ginger.

  4. Wipe the mushrooms with a damp paper towel, discard the stems and quarter.  

  5. In a wok or a medium saucepan heat the oil and sauteed, over low heat, the garlic, scallions and ginger briefly.  Add the mushrooms and sauté over high heat until slightly wilted.  Add the water and the remaining ingredients.  

  6. Bring to a boil. Add the tofu, combine well and season to taste with salt and pepper.     

NOTE:

Kosher Hoisin sauce is available. I use Joyce Chan Brand.

 
 

Brown Rice with Beans

Brown+rice+with+Beans.jpg

Makes 4 servings. 

This dish is nutritious and creamy. It’s almost like a risotto and made with many ingredients you will already have in your pantry.

INGREDIENTS:

  • 1 cup long grain brown rice

  • ¾ cup unsweetened coconut milk

  • ¾ cup water

  • One 15.5 ounces can kidney beans, drained

  • 4 scallions

  • 1 cup loosely packed flat leaf parsley

  • ½ cup ricotta or ½ cup grated mozzarella

  • 1-2 tablespoons lime juice

  • Kosher salt

  • Freshly ground black pepper

PREPARATION:

  1. In a medium saucepan combine the rice with the coconut milk and water. Bring to a boil, reduce the heat and cook covered for about 40 minutes. The rice should be tender and the liquid absorbed. If the liquid is absorbed but the rice is not tender, add a little hot water.

  2. Add the beans and stir to combine with a fork.    

  3. Slice the scallions thinly including the green parts and add to the rice. Chop the parsley coarsely and do the same.

  4. Finally, combine with ricotta or mozzarella and season to taste with lime juice, salt and pepper.

 

 
 

Baked Eggplant with Dukkah

Baked+Eggplant+with+Dukkah.jpg

Makes 4 servings. 

This tasty luncheon or side dish is very similar to Eggplant Parmesan but much lighter with a distinct flavor of eggplant. You can also make it pareve by omitting the cheese.

INGREDIENTS:

  • 2 medium eggplants, about 1 pound each

  • 1/3 cup extra-virgin olive oil

  • Kosher salt

  • Freshly ground black pepper 

SAUCE:

  • 3 tablespoons extra-virgin olive oil

  • 4 garlic cloves, finely chopped

  • 1½ cups chopped tomatoes (See Note)

  • 2 tablespoons dukkah (See Note)

  • Kosher salt

  • Freshly ground black pepper

  • ½ cup grated mozzarella, optional

PREPARATION:

  1. Preheat the oven to 450F.

  2. Line 2 large baking sheets with foil and grease with olive oil.   

  3. Rinse, dry and trim the ends of the eggplants. Peel and cut into ¼ inch rounds.

  4. Place the rounds on the baking sheets and brush with olive oil on one side only.

  5. Season with salt and pepper. Bake for 10 minutes. 

  6. In a small saucepan, heat the oil, add the garlic and sauté for a minute. Add the tomatoes and dukkah and bring to a boil. Season to taste. 

  7. Place the eggplant rounds in overlapping layers in an 8x13 oven proof dish. Sprinkle with the mozzarella.

  8. Spoon the tomato sauce over the eggplant and bake for 30 minutes or until bubbly.

NOTE:

I like Pomi chopped tomatoes, which come in 26.46 cartons. Leftovers can be frozen.   

Dukkah is a blend of chopped nuts, seeds, herbs and spices.  

 
 

Warm Mushroom Salad with Beans

Warm+mushroom+salad+with+beans.jpg

Makes 4 servings.

A satisfying, nutritious, light main course, this dish is a vegetarian delight.

INGREDIENTS:

  • 1 pound cremini mushrooms

  • ¼ cup extra-virgin olive oil

  • 3 garlic cloves, finely chopped

  • One can, 15.5 ounces, white beans, drained

  • 2-3 tablespoons Balsamic vinegar

  • Leaves from 5 thyme sprigs

  • Kosher salt

  • Freshly ground black pepper

  • 4-5 ounces baby arugula

  • 1/3 cups pine nuts, toasted

  • Ricotta salata, optional

PREPARATION:

  1. Trim the mushrooms, wipe with a damp paper towel and slice thinly.  

  2. Heat the olive oil in a large skillet or wok and sauté the mushrooms with the garlic over high heat, stirring until the mushrooms are almost wilted, about 2 minutes. Add the beans, 2 tablespoons vinegar, thyme, salt and pepper. The mushrooms will be moist and a bit liquidy.

  3. Remove from heat and season to taste.   

  4. Divide the arugula among the 4 plates, top with the mushrooms and sprinkle with the pine nuts.  

  5. Serve while still warm. Add the ricotta, if you like.

 
 

Tofu with Coconut Milk

Tofu+with+Coconut+Milk.jpg

Makes 4-6 servings.

Tofu’s versatility as a base for different flavors is plentiful. This family-style dish is sweet and savory, and I serve it as a family main course over steamed rice.

INGREDIENTS:

  • Two 14 ounce packages firm organic tofu, drained

  • 5 tablespoons vegetable oil

  • 4 garlic cloves, finely chopped

  • 2-inch piece ginger, peeled, grated

  • Two, 13.5 ounce cans unsweetened coconut milk

  • 3 tablespoons low sodium soy sauce

  • 1½ tablespoons honey

  • 2 tablespoons rice vinegar

  • 2 cups edamame (See Note)

  • 1 cup cashews, toasted, coarsely chopped

  • Kosher salt

  • Freshly ground black pepper

  • ½ cup loosely packed mint leaves, torn for garnish

PREPARATION:

  1. Slice the tofu in half horizontally and then cut into about 1 inch squares. Place on a cutting board over many layers of paper towels and place more paper towels on top. Cover with another board to extract all the moisture.

  2. In a wok or heavy skillet, heat 4 tablespoons vegetable oil and sauté the tofu over high heat, stirring from time to time until it is browned, about 6 minutes.

  3. Transfer to a bowl and season with salt and pepper.

  4. Add the remaining  1 tablespoon oil to the wok/skillet and sauté the garlic and ginger over low heat  for a minute. Add the coconut milk, soy sauce, honey and rice vinegar. Boil over high heat until the sauce is reduced by half, about 6 minutes. It should be thick enough to coat a spoon. Add the tofu, edamame and cashews.

  5. Season to taste and serve over rice or other grains.

  6. Garnish with snipped mint.

NOTE:

Frozen edamame shelled or unshelled is available in most stores and supermarkets.   

 
 

Spaghetti with Cherry Tomatoes and Olives

Spaghettie+with+Cherry+Tomatoes.jpg

Makes 6 first course servings.

Makes 4 main course servings.  

I have chosen to feature this dish because cherry tomatoes, which I roast, are fairly reliable in taste.  Roasting the cherry tomatoes intensifies their flavor, and to avoid the seeds and the skin, I puree it all in a Vitamix. The sauce becomes creamy and delicious.

I like to serve this pasta at room temperature or warm. The sauce freezes well.

INGREDIENTS:

  • 1 pound cherry tomatoes, rinsed

  • ¼ cup extra virgin olive oil.  

  • 3 garlic cloves, sliced

  • 1 small Vidalia onion, sliced

  • ¼ teaspoon sugar

  • Kosher salt

  • Freshly ground black pepper

  • ¼ teaspoon crushed red pepper

  • ½ cup pitted Kalamata olives, halved

  • 1 cup tightly packed basil leaves, torn into small pieces 

  • 1 pound imported spaghetti

PREPARATION:

  1. Preheat the oven to 375F. 

  2. In an ovenproof glass or ceramic dish, combine the cherry tomatoes with the oil, garlic, onion, sugar, salt, pepper, and crushed red pepper.  Roast until tomato skins are slightly shriveled, about 40 minutes.   

  3. Puree all in a Vitamix until smooth. Place in a largebowl adding the olives and basil.  

  4. In a large covered pot, bring 5 quarts of water to a rolling boil. Add 2 tablespoons salt and all the pasta at once. Stir. Boil briskly, uncovered, for about 9 minutes. The pasta should be al dente since it will continue to cook in the hot sauce.

  5. Toss with the sauce and season to taste with salt and pepper.

 

Tofu Teriyaki

Teriyaki Tofu.jpg

Makes 4 servings. 

I do think that this well-seasoned dish paired with any grain makes for a satisfying and nutritious vegetarian meal.  The glaze can be made at any time and refrigerated.

I tested this recipe with firm tofu. I prefer it to the extra firm since it’s lighter.

INGREDIENTS:

  • Two 14 ounce packages firm or extra firm organic tofu, drained

INGREDIENTS FOR TERIYAKI GLAZE:

  • ½ cup low sodium soy sauce

  • 2 tablespoons mirin

  • 2 tablespoons dark brown sugar

  • 2 garlic cloves, finely chopped

  • 1 inch ginger, grated

  • 1 teaspoon sesame oil

  • 1/3 cup water

TO MAKE THE GLAZE:

  1. In a small saucepan combine all the ingredients.

  2. Bring to a boil and continue boiling until sauce is reduced by half, about 10 minutes

PREPARATION:

  1. Slice the tofu in half horizontally to make them half as thick, then vertically to make 4 equal pieces. Place on a cutting board on many layers of paper towels and place more paper towels on top of the tofu. Cover with another board to extract more liquid.  

  2. Preheat the oven to 400F 

  3. In an ovenproof dish large enough to hold the tofu in a single layer spread 2-3 tablespoons glaze. Lay the tofu on top and spoon the remainder of the glaze coating them.

  4. Bake until bubbly, 15-20 minutes.

 
 

Crispy Tofu with Kale

Makes 2-3 servings.

I call this dish my feel good dish. I love the combination of the crisp tofu on the outside and the soft inside. It is a very easy dish to prepare and highly nutritious.

Chia seeds are full of protein, minerals and fiber.

INGREDIENTS:

  • 14 ounces firm tofu

  • 3 ounces baby kale, or other greens

DRESSING:

  • ½ teaspoon sesame oil

  • 1 teaspoon finely grated ginger

  • 1 tablespoon Mirin (Japanese rice wine)

  • 1 tablespoon vegetable oil

  • 3/4 tablespoon low- sodium soy sauce

COATING:

  • 2 tablespoons white chia seeds

  • ¼ cup quinoa flakes

  • ¼ cup panko

  • 1 ¼ teaspoon kosher salt

  • Freshly ground black pepper

  • 1 large egg white

  • 3-4 tablespoons vegetable oil

PREPARATION:

  1. Discard kale stems, place the leaves in a bowl and refrigerate uncovered (See Note)

  2. Combine the dressing ingredients and set aside.

  3. Cut the tofu into pieces of your choice.  Dry very thoroughly with paper towels. Even when you think the tofu is dry, leave it to rest on paper towels until you are ready to sauté.

  4. Combine very well the coating ingredients in a bowl.

  5. Whisk the egg white in a dish.

  6. Heat the vegetable oil over high heat in a large non-stick skillet.

  7. Dip the tofu into the egg white, then press into the chia mixture to coat well. Do it on the sides as well.

  8. Sauté the tofu, on each side until golden about 3 minutes.

  9. To serve, toss the kale, or other greens with the dressing and top with the tofu.

NOTE:

When refrigerating greens it is best to leave them uncovered.

You can easily sauté the tofu before serving. It will remain crisp.