Basic Bowl

Basic BowlTo be honest, this is just a template. A tasty template, but one that is open to countless variations. This is a bowl of rice and beans with various accoutrements. It’s very satisfying, tasty, and nutritious, and we love it!

Basic rice and bean bowl ingredients.

Clockwise from top left: lettuce, crispy tofu, black bean chili, fresh tomato, yummy sauce, green salsa, avocado chunks, brown rice, and black olives in the center.

Serves 3-4

1 cup brown rice
1/2 tsp salt

2 cans black beans
1″ chipotle chilies in adobo sauce
1/4 tsp salt

14-16 oz firm tofu
3/4 tsp salt
3/4 tsp onion powder
2 tsp nutritional yeast
cooking spray

yummy sauce
salsa (home-made or commercial)
lettuce, shredded
fresh tomato, diced
black olives, halved
fresh cilantro to garnish
1 avocado

Put the rice in a saucepan with double the volume of water (2 cups) and 1/2 tsp of salt, and put to one side to soak for at least 1/2 hour.

Cover the rice, bring to a simmer, and cook until almost all the water has been absorbed. Turn off the heat, leave the rice covered to finish cooking in its own steam.

Drain the black beans into a blender. Put the beans in a medium sized saucepan, and the chipotle chilies and salt in the blender with the bean juice.
Blend the bean juice, then pour it into the saucepan with the beans and bring to a simmer. Turn off the heat, and allow to steep.

Cut the tofu into 1/2″ cubes, put in a mixing bowl, and dry the surface of the tofu with a couple of paper towels. Sprinkle the salt, pepper, onion powder, and nutritional yeast over the tofu, toss to coat. Bring a grill/broiler up to high heat. Spray a baking sheet with cooking spray, add the tofu, and place ~6″under the grill/broiler. Toss around on the baking sheet at intervals to encourage even browning, until the tofu is crispy on most sides.

Assemble the bowls: Put a quarter of the rice in each bowl, top with a quarter of the drained beans. Put a large splash of the salsa across one side of the beans, and a large splash of the yummy sauce on the other. Arrange the lettuce, tomato, black olives, cilantro and avocado slices on top.

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Yummy Vegan Dressing

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I should probably point out that I do not earn money from this blog, and so this endorsement is my actual opinion and does not include a mercenary bias. I got the idea for this salad/side dressing from Cafe Yumm! which has locations in Oregon and Washington, but not elsewhere. It’s a thick, pungent sauce for jazzing up salads & beans & rice & quinoa & suchlike. Cafe Yumm! sells the sauce in large bottles so you can make versions of their ‘bowls’ at home, but since they don’t appear to sell the sauce online at the moment, if you don’t happen to live in either of those states, you’ll have to make your own!

This sauce is strongly flavored! The dominant flavors are lemon juice, thyme, nutritional yeast, and probably more lemon juice. The original appears to be almost an emulsion made with oil, which does make it taste gorgeous, but without the oil, this stuff looks like health food, so that’s what I aimed for, to start off with, until my youngest convinced me to try it with oil, and it really is better that way. The sauce is also not smooth, so you may want to only partially blend the chickpeas/garbanzo beans. However, I should point out that this doesn’t seem to have much punch if it’s turned into mayonnaise by blending the oil into the other ingredients, and the texture isn’t right, so I very briefly stir in the oil at the end.

I don’t know how long this sauce would last, but I’ve managed to keep a bowl of it in the fridge for a week without anything untoward happening.

One last point, make sure your oil is neutral flavored. I made the mistake of using olive oil once, and ended up pouring the whole lot away as it tasted far too strong.

1/2 cup almonds (or almond flour)
1/2 cup (8 tbsp) lemon juice
1/2 cup water or plain unsweetened, plain, soy milk
1 tsp dried thyme (I’m sure fresh thyme would be even better)
6 tbsp nutritional yeast
2 cloves garlic
1/2 tsp salt

3/4 – 1 cup (1/2 can) cooked chickpeas/garbanzo beans

1/2 cup neutral flavored oil

Put the almonds in the blender with the water/milk, lemon juice, thyme, nutritional yeast, garlic, and salt, and process until it’s as smooth as you can get it.

Add the chickpeas/garbanzo beans, and process until almost smooth.

Add the oil and process only long enough to combine (about 5 seconds on lowest setting, if that).

Chill before serving to thicken.

Garlicky Cauliflower Dhansak

Three bowls of Indian curry and yellow rice on wooden table.

Saag Tofu, Mushroom Dhansak, and turmeric rice.

This is my simplified version of dhansak, a lentil based Indian curry. I have made it with cauliflower, and I have also made it with mushrooms. Just substitute mushrooms for the cauliflower in this recipe. Both are good.

Dhansak should be at least warm with the chili, but otherwise it can be as hot as you care to make it. It is dominated by a deeply earthy tone with sweet/sour accents supplied by the tamarind. It also happens to be my youngest daughter’s current favorite and one of the healthiest curries I make, being low in fat and high in fiber, beans, and vegetables. A real comfort food!

As with many curries, leftovers taste even better (and generally slightly hotter) the next day.

2 tbsp garam masala
1 tsp amchur
1/4 tsp cinnamon
1/2 tsp tamarind paste

1-3 tsp coconut oil
1/2 large onion, thinly sliced
1 fresh green jalapeno chili (or to taste), finely minced

8 oz red lentils, rinsed
1/3 recipe (~2 cups) curry base sauce or low fat curry base sauce

12 oz (1/2 large head) cauliflower, cut into thin florets OR sliced mushrooms
6 cloves garlic, finely minced

1 1/2 tsp salt
2 tbsp chopped, fresh coriander

Gather together the dried spices in a small bowl.

Heat  the oil in a large frying pan over a medium/high heat, and cook the onion and fresh chili, stirring occasionally, until browned (~20 minutes).

While the onions brown, put the lentils into a saucepan with 16 fl oz (2 cup) of water and the curry base sauce; bring to a simmer and cook gently until softened. (~10 mins)

Add the cauliflower florets or mushrooms to the onion, and stir to coat with oil, and cook for 5 minutes.

Add the garlic to the onion, and allow to warm through for a minute.

Add the spices to the onion, and stir to coat.

Once the lentils have completely softened, scrape the vegetables into the lentil pot, add the salt, and simmer until the cauliflower/mushrooms are just soft, and the lentils have almost disintegrated into a sauce.

Check for seasoning. If it looks at all dry (or the cauliflower hasn’t finished cooking), add a little more water and simmer for 2 minutes to integrate it (or until the cauliflower has finished cooking) before serving hot with rice or GF chapati, garnished with fresh chopped cilantro/leaf coriander.

Low Calorie, Vegan, Creamy, Pepper and Tomato Soup

A smooth, warming, spicy soup, this is a great way to make use of the cauliflower stalk that so often gets thrown away. Note that this started off life as a way to use up the last bit of ranchero sauce that I had in the fridge one day when I was thinking fondly of a cream of tomato soup that I used to have as a child. If you find yourself in that situation, 8 floz / 1 cup / 1/4 litre ranchero sauce, 8 oz / 250g cauliflower cooked in 24 floz / 3 cups / 700ml of water with 1/2 tsp salt will get you a small amount of this soup in a jiffy.

Spicy Tomato and Pepper Soup

Serves 6-8

1 tsp margarine (I use Earth Balance) or cooking oil/spray
6 oz (1/2 of a large) onion, diced
8 oz / 2-3 cups / 230g red/yellow/orange sliced peppers (frozen is O.K.)
1 jalapeño chili, seeds removed and flesh roughly diced
1 lb / 450g cauliflower
2-3 cloves garlic, minced
1 tsp dried oregano
14 oz / 400g chopped tinned tomatoes, with juices
2 tsp salt
1 tbsp of sugar if necessary to counteract acidic tomatoes

Heat the oil in a saucepan over a medium high heat, then cook the onion, peppers/chili, and cauliflower until the onion is translucent (~10 minutes), stirring occasionally.

Add the garlic and allow it to warm through for a minute.

Add the remaining ingredients along with 48 fl oz / 6 cups/ 1400 ml of water, and simmer until the cauliflower is soft (~10 minutes).

Blend until smooth, check seasoning, reheat if necessary, and serve hot.

Vegan Vegetable Korma

This is a mild, creamy, slightly sweet curry which is great for introducing kids to curry.

Korma 2

Vegan Vegetable Korma with turmeric tinted rice

One thing I have noticed about potatoes is that if you cook them in a tomato based sauce, they develop a tough skin that my kids are not keen on, so I cook the potatoes in boiling water before I add them to the dish. To be honest, this is a good way to use up left over cooked vegetables as the veggies used can be adjusted to suit your preference. Good contenders are mushrooms, peas, potato cubes, small cauliflower florets, green beans, carrot cubes, or fried tofu cubes as prepared for Tofu Florentine. Although you could add canned beans, I feel they’re a bit savory/heavy for a korma. Aim for 1.5 – 2lbs veggies in all.

For the record, I did try this dish using honey instead of sugar, and tamarind instead of lemon juice, but the more familiar ingredients actually tasted better. The less familiar amchur and star anise which I did use are easily available in specialty stores and Amazon.

Serves 4

12 oz potato, cut into 3/4″ cubes
4 oz green beans

1 tsp – 4 tbsp coconut or vegetable oil
3 oz (1/4 of a large) onion, diced
8 oz mushrooms, sliced or quartered
1/4 tsp salt for the mushrooms

1 1/2 cups curry base or lower calorie curry base
2 1/2 oz (1/2 cup) raw cashews
1/2 tsp lemon juice
1 tsp salt for the sauce
2 tbsp sugar

1/2 tsp garam masala
1/4 tsp ground cumin
1/4 tsp ground star anise
1 tsp amchur (dried mango powder)

1/4 cup chopped fresh coriander

Bring a medium pot of water to the boil, and add the potatoes and green beans (and any other veggies that you’ve added that can be cooked by simmering. e.g. cauliflower or carrots)

Bring back to a simmer, and cook until the potatoes have softened but are not falling apart. (~10 minutes)

Put the curry base, cashews, lemon juice, salt, and sugar, into a blender or food processor, and process until smooth.

Heat the oil in a large frying pan over a medium high heat, then add the onion and mushrooms, sprinkle with 1/4 tsp of the salt, and sauté until the onion starts to become translucent, and the mushrooms soften.

Sprinkle the spices over the cooked onions, and allow to warm through for a few seconds.

Drain the potatoes and green beans, and scrape the onion and mushroom mixture into the potatoes; scrape the smooth sauce out of the blender and into the pan with the vegetables.

Use 4 fl oz (1/4 cup) of water to rinse the blender out into the saucepan.

Heat through, adjust consistency with more water if needed to produce a sauce that clings and runs, and seasonings to taste, then serve hot with a generous leaf coriander garnish, and plain cooked rice or chapatis.

Low Fat Curry Base Sauce

Low fat curry base sauceI developed this recipe from my Curry Base Sauce recipe in the hopes that members of my family who are keeping an eye on their weight would be able to join in. It just so happens that this version is also quicker to make without any obvious reduction in flavour, though I would think it’s a bit less rich.

Initially, I tried making a low fat curry base just by ditching the fat, and I  made a couple of batches which got thrown away because they were bitter. In the original recipe, quite a lot of oil is used, and as the tomatoes cook the oil rises to the surface along with some bitter flavors which get skimmed off towards the end (yes, I did taste the froth – it was not good). Nothing rises to the top in this recipe, as there’s very little oil used, and the bitter flavor stayed in the tomatoes. It took a bit of detective work to figure out that the problem was with the fresh ginger, and once I’d substituted dried ginger for the fresh, I was in business again with making curries.

Coconut cooking oil spray or 1 tsp coconut oil

1 lb (1-1.5 large) onions, skinned and thickly sliced

1/2 tsp turmeric
1/2 tsp paprika
1/8 tsp fennel
1/16 tsp cloves
1/4 tsp powdered ginger (not fresh!)

1 oz (just less than 1 bulb) fresh garlic, skinned and chopped
8 fl oz (1 cup) tinned tomatoes in juice

Heat the cooking spray in a medium sized saucepan.

Fry the onions over medium heat until starting to brown, stirring frequently.

Add the spices and garlic, and allow to heat through for a minute.

Add the tomatoes to the onions, add two cups of water, and  cook for 10-15 minutes until everything has softened.

Scrape all the ingredients into a blender, and process until smooth. Adjust consistency with water to make 40-48 fl oz (5-6 cups) of sauce, if necessary.

This can be stored in the fridge for several days, and is sufficient for ~3 recipes/meals. I use it for chana masala, korma, cauliflower dhansak, saag tofu.

Tofu Lettuce Wraps

I got the idea for this appetizer from P.F. Chang’s restaurant. Unfortunately, their version is not gluten free, so I haven’t had it for years. My version is ridiculously easy to make. When I first made it, I used 3 tbsp of gluten free soy sauce, which was verging on too salty, even for me …. but if you like salt, and want that flavor kick, then 3 tbsps works well; these can also be added to salads to provide salty, tangy highlights, if you do that.

… and if you’re interested, this total recipe works out at 360kcals plus that needed for lettuce (or peppers etc.) that’s used for scooping.

Grlled tofu

Serves 3 as an appetizer

1 (~14 oz) packet of firm tofu, drained
2 tbsp Braggs Aminos (or other gluten free soy sauce)
1 tbsp Hoisin Sauce (check for gluten first)
1/8 tsp ground ginger
cooking spray or oil for the pan
1 iceberg/cos/romaine lettuce

Slice the tofu into 1/4″ thick cubes.

Pour the Braggs into a large bowl, stir in the hoisin sauce and ginger, and then add the cubed tofu. Stir to coat. You can check the seasoning at this point.

Pre-heat the broiler/grill (not the BBQ variety).

Spray a baking sheet with the cooking spray (or smear with the oil) and tip the tofu out onto it, spread so that the layer is only one cube deep.

Put the tofu ~5″ under the grill/broiler and cook until browned and chewy, stirring occasionally to prevent sticking and encourage even browning. (~10-15 mins)

Serve in a bowl with an iceberg or romaine/cos lettuce on the side. Eat by spooning a small amount of the tofu into an individual lettuce leaf, and eat as finger food.