Vegan and Vegetarian Cooking and Living

Vegan Pasta Salad

So we have been failing on the blog front these days. I am about to graduate from college and E is about to start grad school at Stanford (what a badass). In all this craziness I have eaten way more Trader Joe’s Tofu Edemame Nuggets than I am proud of (for strict vegans, these do have egg whites), and haven’t managed to get my meals on here. 

Anyhow, this is a simple pasta salad, best served cold. 

Ingredients:

• 1/2 bag whole wheat rotini or other noodles
• 1 large carrot, cut into small chunks
• 1/2 cup frozen peas
• 1 zucchini, cut into small chunks
• Several marinated artichoke hearts, cut into small pieces
• 2 stalks heart of palm, cut into small chunks
• 3/4 can chik peas
• Dressing of choice ( I used tahini dressing, as always, lemon juice, and balsamic vinegar)

Directions:

1. Boil water and cook noodles. After straining, rinse with cold water until all noodles are fairly cool, and set aside. 
2. Meanwhile, lightly steam the carrots, zucchini and peas until slightly crunchy
3. In a large bowl, mix cool noodles, all cut up and cooked veggies, chik peas, and dressing, and mix well
4. Eat now or later, it saves well!

-N

“Big Vegan” by Robin Asbell

Back in January I was given an amazing cookbook called “Big Vegan”. It’s huge, and beautiful, and full of delicious recipes that are not only meat and dairy free, but also largely gluten-free and low-fat. When I first got the book I would often peruse it and drool, but I wasn’t cooking from it a whole lot, although I did make this scrumptious Indonesian Noodle Salad. 

Then, a few weeks ago, my doctor nonchalantly informed me that I should probably cut all gluten out of my diet. Like, all gluten. She said it wouldn’t be a big deal, babbling cheerfully about all the gluten-free options in the Bay Area. I stared at her, stunned, as my gluten-y life flash before my eyes: Acme bread, Zachary’s Pizza, cranberry scones, Tofurkey Beer Brats,  Seitan, Veggieburger buns, warm chocolate chip cookies… 

Needless to say, I’m not ready to quit gluten altogether. However, I am trying to cut down on it, and to find other ways to satisfy my perpetually hungry belly. Instead of going at it with an attitude of deprivation (“No gluten for you!”), I’m trying to frame this in a more positive light (“Let’s make a recipe that just happens to not include gluten”). For instance, Hot and Sour Broccoli Salad:

And that’s where Big Vegan comes in. The last few weeks I’ve started to actually cook lots of Asbell’s coincidentally gluten free recipes. Instead of lamenting what I can’t have, I’m focusing on what I can. Like New Potato Rendeng, pictured up at the top of this post. 

Now here comes the meaningful life lesson (uh oh I really have become an obnoxious blogger): I think this is the only way to make a real dietary change. Don’t try to do it all at once. Don’t stress about little slips ups here and there (I’m talking to myself right now; I just ate a cake pop). Don’t torture yourself with weak imitations of whatever food you are no longer eating. DO find a cookbook, or a website, or a person who will give you oodles of recipes featuring your target food groups. And go buy Asbell’s cookbook- you won’t regret it! 

Warm Teriyaki Tofu and Spinach Salad

-E

Zesty Lentil-Veggie Salad

This is my new favorite super easy meal. I like to think of it as healthy vegan fast food. It’s fresh, crunchy and packed full of protein. It takes about 3 minutes to prepare and saves well. I used Trader Joes pre-cooked lentils, from the refrigerated vegetable section. I added cubes of tofu, canned chick peas, organic green beans and cucumber, and mixed it up with tangy delicious tahini dressing from New Leaf (small yummy/overpriced chain of natural food stores in the Santa Cruz area). This is a great meal when you don’t have much time but need a nutrient-dense meal. It’s also great for when you want to eat something delicious.

Ingredients:

• 1/2 cup lentils
• 1/4 cup chick peas
• Uncooked tofu cut into small cubes
• 1/4 cucumber
• Handful of green beans cut into bite size pieces 
• Tahini dressing or dressing of choice
• Lemon juice to taste

Directions:

1. Put all the beans, tofu and veggies in a bowl
2. Add dressing and lemon juice, stir well
3. Serve, or put in a container for a meal on-the-go

Enjoy!

-N

Sauteed Breakfast Potatoes with Spinach and Black Beans

As a vegan, I don’t like going out to breakfast. Your choices are between a 5 dollar cup of fruit-that has spent 3 weeks traveling from every corner of the earth, only to arrive as a mealy flavorless pile of gush-or if you are somewhere with a little consciousness, a tofu scramble. I’m sorry if I offend vegans everywhere, but I do not like tofu scramble. Tofu was not meant to be scrambled. Curry powder or whatever they use does not make it taste like an exciting flavorful party in my mouth, it makes it taste like an overeager 6 year old just cooked me a mud pie.

However, this morning I woke up wanting a nice hearty breakfast, so I decided to make things happen for myself. I used all locally farmed veggies: an irish butterball potato, a white onion and some spinach, sided with trader joes black beans. It was quick and easy to make, tasty, and had a balanced combination of veggies, proteins and carbs. Best of all, it felt like I was eating at a restaurant without spending the money.

Ingredients:

• One large potato
• 1/3 white onion
• 2 large handfuls of spinach
• 1/2 can black beans
• Canola or olive oil
• Salt, pepper, garlic powder to taste
• Optional: ketchup, hot sauce, lemon wedge

Directions:

1. Chop your onion into bite size pieces, and put in a large frying pan with some oil
2. Chop your potatoes into thin bite size pieces (if you cut them too large they will take a long time to cook)
3. Sautee potatoes and onions together ,adding oil as needed
4. Cover with a lid and let it steam for a few minutes
5. Add your spices
6. Meanwhile, heat up the black beans
7. When your potatoes are pretty much cooked through, add the spinach and cover again
8. Remove lid, let any moisture cook out, and serve with beans on the side
9. Squeeze some lemon on your potatoes or add ketchup and hot sauce on the side

Happy vegan breakfasting! 

 -N

Simple Veggie Noodle Soup

When you are sick, you need soup. That’s just how it goes. When you are sick, you also don’t have the energy to make a fancy meal. That’s how this soup came about.

Tomato sauce can be a great soup base; it’s mainly tomatoes which are flavorful and add texture, plus its already flavored with garlic, onions and a few other spices. I used Better Than Bouillon Veggie Broth for extra flavor, which you can find at natural food stores or whole foods. I put in noodles (comfort food) and just a few veggies to keep it simple. I put in a clove of garlic, and actually ate one clove while I was cooking. Garlic is a natural antiviral, as well as antibacterial and antifungal, so it’s great to eat when you are sick. I also made sure to add lots of hot sauce to clear my sinuses. 

Ingredients:

• 1 or 2 TBS Better Than Bouillon Veggie Broth
• Tomato Sauce of Choice (I used Trader Joe’s Marinara Sauce)
• Half a White Onion
• 1 or 2 Cloves Garlic
• Salt and Pepper to taste
• Noodles of Choice (I used rotini, or corkscrew noodles)
• Frozen Peas
• Carrots
• Hot Sauce

Directions:

1. Boil a pot of water, add noodles when water is at rolling boil
2. Add Veggie Broth
3. While noodles begin to cook, chop your garlic, onion and carrot into bite size pieces, and add to soup
4. When water returns to boil add frozen peas
5. Mix in several large spoonfuls of tomato sauce, taste and add more as needed
6. Add salt, pepper, hot sauce, and any other herbs and spices you desire
7. Enjoy, and get plenty of rest :)

-N

N’s Famous Veggie Soup

This is my best, tastiest, most widely known recipe. My family started making a version of this soup in high school, and since we made it every morning it became known as ‘morning soup’. When I went off to college I began making my own improved versions. It varies every time I make it depending on what I have in the house, but there are a few staple ingredients. It’s pretty light (which means I can eat about 6 bowls in one sitting). I use Better Than Bouillon Veggie Broth, which comes in a jar at natural food stores or Whole Foods. It’s a great base for any soup, and I like it better than veggie broth cubes. My veggies really vary, but this version has red onion, frozen peas, kale, carrots, and purple cabbage. I often use frozen edamame (soybeans), broccoli, cauliflower or brussel sprouts. 

I usually add a grain, either cooked brown rice at the end or soba or udon noodles when its close to being done. I also often add Trader Joes Thai Gyoza, which are frozen potstickers that taste like wontons when they are in soup. When you’re making the soup, just keep tasting veggies to see when they seem cooked; since there is a lot of freedom on what you add, it’s hard to give specific cooking times. 

Ingredients:

• 1 or more spoonfuls of Better than Bouillon Veggie Broth 
• Onion of your choice
• Soy Sauce
• Rice Vinegar
• Lemon juice
• Sriracha or other Hot Sauce
• Fresh or Powdered Garlic
• Veggies of your choice, cut into small pieces
• Tofu, cut into small pieces
• Grain of your choice
• Optional Potstickers
• Optional Nutritional Yeast

Directions:

1. Boil water in a medium or large pot
2. While you wait for the water to boil, chop your veggies and tofu into similar sized pieces and mince the garlic
3. Add a spoonful of Better Than Bouillon and mix it into water
4. Add garlic and onions to the pot and let them cook for a few minutes
5. Add veggies depending on their cooking times (so I added carrots, then cabbage, the frozen items, then kale, with a minute or two in between each one)
6. When there is about 6 minutes left, add noodles if desired
7. Add tofu
8. If you’re using cooked rice, put it in when the soup is almost done
9. Add soy sauce, rice vinegar, lemon juice and hot sauce to taste, and more veggie broth if needed
10. Turn off heat and serve, sprinkle nutritional yeast on top

Happy Souping!

-N

Soba Noodles with Tofu

Soba noodles are Japanese noodles, made out of buckwheat. This is a great dish for noodle lovers like myself, if you want to stay away from bleached white pasta,try some asian flavors and eat a yummy and quick new dish. 

Nutrition info here: http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5776/2

I used Hodosoy (local tofu seller, that E used to work for, their tofu is organic and SO much better than other brands) medium-firm tofu. You can find this at many farmers markets and grocery stores in the extended bay area. 

Ingredients:

• soba noodles, which you can find at any asian market, whole foods or other natural foods store
• tofu
• soy sauce
• rice vinegar (any grocery store should have this)
• lemon juice
• nutritional yeast
• sometimes-sesame oil. it has a strong taste so I only use a teeny bit. 

Directions:

1. boil water, add soba noodles
2. cut up tofu into small pieces
3. when noodles are done, drain water and mix in a bowl with the tofu
4. add all sauces to taste, stir well, enjoy :)

-N