Vegan Stuffed Cabbage Rolls

Vegan Recipes

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Every culture has its version of the ‘roll’, whether it’s an egg roll, burrito, crepe, taquito, Chinese lettuce wrap, goi cuon, American roll-up and cabbage roll. There are different versions of the cabbage roll from various counties: Sweden, Finland, Bosnia, Italy and perhaps most famously Poland.

Cabbage rolls are usually soft-boiled cabbage leaves wrapped with minced beef or pork and rice and baked in tomato sauce. It’s a simple peasant food. I can remember my mother in law admonishing  me not to cook cabbage in my house because neighbors would smell it and think I was impoverished.

Yes cabbage does release a lingering strong odor when cooked but cabbage is very nutritious. You can open a window and turn on a fan if you are so delicate. Cabbage rocks! It’s full of manganese, dietary fiber, potassium, vitamin B1 and B2, folate, calcium, selenium, iron, protein and niacin.

And by the by, it’s filling, tasty and a child friendly dish!

ingredients:

  • 1.5 cups of cooked brown rice
  • 2 cups fake meat (there are a variety available at most supermarkets)images-3
  • 1/2 cup chopped onion
  • 10 large cabbage leave, plus 1/2 cup chopped cabbage
  • 3 cups of vegan marina sauce
  • 2 Tbs chia seeds
  •  1/4 cup nutritional yeast
  • 1/2 cup chopped red pepper
  • 2 cloves chopped garlic
  • 1 tps turmeric
  • 1/4 cup chopped fresh cilantro
  • salt and pepper to taste.

Steps:

  1. Saute onion, red pepper, 1/2 cup chopped cabbage and garlic in a pan.
  2. When soft add vegan meat and continue to saute until ‘meat’ is cooked through.IMG_6255
  3. Meanwhile cook cabbage leaves in a pot covered with boiling water for 4 minutes or just until the leaves are limp. Drain and set aside.
  4. Add 1.5 cups marinara sauce, rice, cilantro tumeric and nutritional yeast to the pan.IMG_6257
  5. Divide the “meat’ and rice mixture into 10 equal parts.
  6. Put mixture on a cabbage leaf and fold sides of leaf and roll up. Repeat.
  7. Place seam side down in a baking dish.IMG_6264
  8. Pour remaining sauce over the rolled cabbage.
  9. Cover with foil and bake at 350 degrees for 25 minutes.
  10. Remove foil and bake for an additional 10 minutes.
  11. Use a slotted spoon to serve cabbage leave and pour a little of sauce on top.

Enjoy!!IMG_6268

Copyright 2017. All rights reserved.

 

 

Jackfruit BBQ Pulled Pork

Vegan Recipes

 

If you’re a vegan you know jackfruit is a frequent meat substitute in many vegan recipes.  When this nutritious fruit is cooked it mimics the texture of pulled pork and its mild taste can easily be seasoned to a variety of flavors. Just recently several national chain food stores have started carrying the fruit in the produce section. It’s sold whole or in pieces. You may prefer buying a cut up jackfruit section since whole jackfruit can weigh as much as 80 pounds. Whole Foods and many Asian markets stock fresh and canned jackfruit. If you choose to use the canned variety, make sure it’s packed in brine or water, not sweet syrup. Jackfruit may look intimidating but its well worth the effort to learn how to prepare and cook.

Ingredients:

  • approximately 3 lbs of unpeeled jackfruit or 2 drained (20 oz.) cans
  • 1 large yellow onion
  • 1 bell pepper (red, orange or yellow)
  • 3/4 cup of your favorite barbecue sauce
  • 1 Tablespoon paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon ground fresh pepper
  • 1 teaspoon ground cumin
  • 1 Tablespoon balsamic vinegar
  • 3 cups veggie broth plus 2 tablespoons

Directions:

  1. Cut jackfruit into several smaller sections. (Note: jackfruit is very sticky so you may prefer to wear gloves and cover your cutting board with a sheet of parchment paper.) Remove rind with a knife.

     

  2. Keep slicing jackfruit into large chunks. Remove the seeds and from the pieces.

     

  3. Put a large heavy bottom pot filled with broth on the burner to boil. Meanwhile cut jackfruit into thin shreds.IMG_6532
  4. Add sliced fresh jackfruit or drained canned jackfruit to broth and simmer until all the liquid is absorbed, about 25 minutes.
  5. While jackfruit is simmering, slice one large onion and bell pepper.  Sauté onion and pepper in a pan with 2 tablespoons broth until soft.
  6. Combine sautéed veggies with jackfruit and remaining ingredients. Cook over low heat for 5 minutes.  You can serve the ‘pulled pork’ on a gluten-free roll as it is traditionally done. I prefer to serve it with roasted baby potatoes.

 

ENJOY!

Copyright 2017. All rights reserved.

Beastly Sliders by Beyond Meat

Product Review, Vegan Recipes

 

 

 

The search for the holy grail for vegans who want a ‘real’ beef burger is finely over, thanks to Beyond Meat, a food manufacturer in California. (Ok, where else? Certainly not Texas.) I’m frequently asked by meat eaters how can I resist a good, juicy, beef burger right off the grill. And truthfully as much as I enjoy a vegan diet, I still yearn for a bite of a ‘real’ burger every now and then at a cookout or when I take my son to Shake Shack. I don’t succumb for a variety of issues including health issues, animal rights to environmental concerns.

My daughter wanted to try the Beast Burger but unfortunately our local Whole Foods was all sold out, but we found two packs Beastly Sliders in the frozen food section. The sliders are the same nutrient blend as the burgers so we bought them.

The problem with most vegan burgers is the texture but Beyond Meat has the texture of  ground beef. It’s also juicy, provided you don’t over cook.  I found about 3 minutes per side on the grill yielded the perfect burger. The taste does not exactly mimic beef but it does have a smokey meat-like flavor due to the added spices, mesquite and shiitake mushroom.  Nutritionally beastly sliders and burgers hits the ball out of the ballpark. They contain spinach, broccoli, carrot, tomato, shiitake mushroom, beet juice, mesquite and pomegranate seed. It also is loaded with B vitamin, calcium and protein.

How does a 4 oz. Beast burger compare to 4 oz. beef burger ?

The Beast burger has 260 calories, 16g fat, 0 cholesterol, 480 mg sodium, 7g carbohydrates, 4g dietary fiber and 23g protein.

A beef burger (80% Lean / 20% Fat) has 284 calories, 22.4 grams of fat, 80 mg cholesterol, 75 mg sodium, 0 carbohydrates, 0 fiber and 19.23g protein.

On the plus side, Beast Burger has more protein and fiber and less cholesterol than a beef burger but on the negative side it has 405mg sodium more.

Next time, when I go to Whole Foods I’m definitely buying the sliders again and hopefully the store won’t be sold out of Beast Burgers and I can get them, too!

Copyright 2017. All rights reserved.

Vegan Moo Shu Vegetables in Lettuce Wraps

Vegan Recipes

 

 

 

I love traditional Moo Shu Vegetables in pancakes! They’re crunchy, spicy, aromatic, tasty, colorful and have the magical savory taste of umami. What’s not to love? Lots, if you are a vegan and mindful eater.  Most all Moo Shu Vegetable recipes have eggs which of course are a no no for a vegan. The recipes usually contain a lot of sugar, oil and possibly MSG and gluten. In my vegan recipe, we overcome these obstacles and still end up with lots of flavor, nutrients and umami! The secret ingredients include: jackfruit : nutritional yeast and shiitake mushrooms!

 

 

Ingredients:IMG_6036

  • 1 (20 oz.) can of young green jackfruit, drained, rinsed and cut into smaller pieces. (Make sure the jackfruit is not canned in sweetened syrup, brine or water is fine.)
  • 6 dried shiitake mushrooms, soaked in hot water: drain, remove stem and slice
  • 1 large onion chopped
  • 2 Tablespoons chopped ginger
  • 4 cloves chopped
  • 1/4 cup shredded carrot
  • 1 carrot peeled into strips or ribbons
  • 2 1/2 cups shredded cabbage (green or purple)
  • 1 cup mung bean sprouts
  • 1/2 sliced raw white or cremini mushrooms
  • 5 green onions
  • 1 cup vegetable broth (added as needed for sauteing
  • 2 teaspoons dark sesame seed oil
  • 1/4 cup nutritional yeast
  • 1 Tablespoon soy sauce
  • 4 tablespoons hoison sauce, ,divided
  • 1/4 cup white wine or rice wine (sake)
  • lettuce leaves (baby bibb, butter or iceberg)

Steps:

  1. Saute onions, ginger and garlic with 3 tablespoons of veggie broth in large sauce or fry pan for 3 minutes. Add more broth to pan as needed.IMG_6037 (1)
  2. Add jackfruit, 2 tablespoons hoison sauce, soy sauce and about 1/2 cup veggie broth. Cover and cook over low heat for 25 minutes.  You’ll know it’s ready when you can shred all the chunks of jackfruit with a fork.
  3. After shredding jackfruit, add shredded cabbage and carrots and mushrooms, saute until cabbage softens. Add vinegar and a splash of white wine or rice wine.IMG_6044
  4. Add sesame oil, remaining hoison sauce, nutritional yeast sprouts and carrot strips. Cover and steam until sprouts soften, about 2 minutes.
  5. Put into a serving bowl and toss. Add additional soy sauce and hoison sauce to taste. Serve with large lettuce leaves for wrapping on the side.

    ENJOY!

    Copyright 2017. All rights reserved.

 

 

 

Vegan Sushi Rolls

Vegan Recipes

artisticsushi

I love sushi.  In fact, going out for sushi with my omnivore friends never poses the problem of having to eat the usual vegan fare at a typical American restaurant of a garden salad and pasta with non-meat marinara sauce, yet again. I came up with these easy to make vegan sushi rolls that require little culinary skill other than cutting vegetables, making rice, and rolling. I also have posted a recipe for vegan spicy tuna rolls. If you’re having problems finding the ingredients try an Asian market.

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Ingredients:

  • 2 cups uncooked sushi rice or short grain rice (white or brown)
  • 1/3 cup rice wine vinegar
  • 2 ripe avocados cut into strips
  • 3/4 cup green onions finally chopped
  • 10 sheets nori seaweed
  • 1 Tablespoon dry wasabi (or 2 Tablespoons prepared)
  • One large European cucumber (or regular cuke with seeds removed,) peeled and cut into strip
  • One pickled radish
  • soy sauce for dipping

Directions:

  1. Add rice to 3 cups water and cook. I use a rice maker.
  2.  Mix wasabi powder with 2 Tablespoons water.mixingwasabi
  3. Cut vegetables. Rinse cut radish in water several times.

     

  4. When rice is done cooking add rice vinegar and sesame oil, mix.  Try to fluff the rice with a rice paddle or spatula so that it cools down but is still warm and mixes well with vinegar.
  5. Place nori rough side up on a bamboo mat(available in most Asian markets) or rip off a piece of plastic wrap roughly 12″ long. I prefer to wrap the bamboo mat in a paper towel and plastic wrap so that it’s easier to clean.
  6. Place about 3/4 cup of rice on bottom 2/3rd of nori. Flatten so that it’s evenly dispersed. Then place your desired topping toward the middle of the roll.  I like avocado and green onions rolls, pickled radish rolls and cucumber rolls with green onions. You can try asparagus, pickled carrot or any vegetable you like.
    Copyright 2017, All rights reserved.

Vegan Cream of Celery Soup

Vegan Recipes

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Looking for a cool dish on a hot day? Here in the New York we’re in the midst of a heat wave. As is my solution to a lot of troublesome events, I find cooking and eating can make my day a little sunnier (or hopefully a bit more cloudier in the case of a heat wave). But with the heat so intense, I don’t feel like slaving over the stove.  Instead, this easy to make vegan cream of celery soup which is served cold like a vichyssoise fits the bill. But unlike a traditional vichyssoise it doesn’t drive the calories up with unnecessary cream.  The thickness is achieved from beans and nutritional yeast, instead of potatoes, while the celery flavor is enhanced with fresh parsley and garlic. This is a perfect for lunch or dinner.   Add a green salad and fruit and voila, you have a perfect dinner for a heat wave!

Ingredients:

  • 3 cloves of garlic, roughly chopped
  • 1 medium onion, chopped (I used a Vadalia, but any white or yellow onion works)
  • 1 large celery heart, chopped
  • 1 quart (32 oz.) low-sodium vegetable broth
  • 2/3 cup of drained white beans
  • 1/2 cup chopped parsley
  • 1 teaspoon red pepper flakes
  • 1 Tablespoon turmeric
  • 1/4 cup white wine
  • Salt (very little is necessary) and pepper to taste

Directions:

  1. Add onion, celery, garlic and 1/4 cup broth to a non-stick fry pan. Over medium heat saute until soft (about 10 minutes).IMG_5875
  2. Get parsley. If you like me you’ll venture to your glorious vegetable garden and cut it. Ahhh, the joys of warm weather. Be sure to bring a flashlight if it’s dark. YouIMG_5877may need to scare off the coyotes and fisher cats.  (Don’t get me started on fisher cats.  We just recently started hearing and seeing them in our yard. Their howls  sound as though someone’s getting murdered in your yard. If you hear these screeches on a regular basis you probably have fisher cats. If these pests aren’t causing the ruckus, you might consider relocating to a safer area.)
  3. Add turmeric, wine and a little pepper to sauteing vegetables and simmer until all the liquid is gone.IMG_5879
  4. In the food processor put beans, parsley, one cup of broth, and nutritional yeast.  Process until smooth.IMG_5882
  5. Add sautéed vegetables and another cup of broth to food processor. Blend again until smooth. Do not over blend.
     

  6. Scrape contents of food processor bowl out into a large pot. Heat over medium heat than gently whisk in the remaining broth until soup reaches desired consistency. Salt and pepper to taste. Let the soup cool off in the refrigerator for at least 2 hours before serving. If you started dinner late like I sometimes do, go ahead and serve it warm. The kids and mainly mother need to get to bed at a decent time.IMG_5902

ENJOY!

Copyright 2017.  All rights reserved.

 

 

Vegan Aquafaba Macarons

Vegan Recipes

 

Making meringue from aquafaba is about the most excitement I’ve had in the kitchen  since I was in my twenties. Using the is liquid drained from a can of legumes such as chickpeas or small white beans, is probably the simplest way, but you can also get aquafaba from cooking dried beans in water for a couple of hours.  In either case, you need to reduce and cool it. Then put the aquafaba into the bowl of your electric mixer and wait for the magic!

Ingredients

 

  • Liquid from two 15.5oz cans of chickpeas of white beans reduced
  • 1/4 teaspoon Cream of Tartar
  • 1 1/4 cup cup of ground almond flour
  • 1/2 cup granulated sugar
  • 1 cup confectioner’s or powdered sugar
  • 1 1/2 teaspoon vanilla extract divided
  • 1 teaspoon almond extract
  • 1 medium yam cut into pieces and steam
  • 2 Tablespoons agave
  • 1/2 cup unsweetened cocoa powder
  • 6 softened and pitted dates
  • 1 Tablespoon coconut oil
  • optional: all-natural food coloring
  • optional: organic raspberry jam (with or without seeds)

 

Steps:

  1. Drain liquid from 2 cans of beans or use about 1 1/3 cup of liquid that dried legumes have been cooking after several hours.
  2. Pour through strainer into a small pot. Cook over medium heat for about 20 minutes until it is reduced in half. Cool in refrigerator for several hours or overnight.
  3.  Combine almond flour and confectioner’s sugar in a food processor for about 1 minute. Sift mixture into a bowl making sure to remove any lumps.
  4. Put reduced  aquafaba and cream of tartar in a mixing bowl. Mix on high until peaks are formed then add food coloring. Add granulated sugar in several batches while mixer is going.

     

  5. Fold flour mixture into aquafaba in several batches.

     

  6. Place mixture into a piping bag fitted with a small round tip. I used a size 12 Wilton Decorating Tip. Be sure not to overfill bag or you’ll make a mess like I did.  My kitchen looked like it got hit by a pink fluff bomb.
  7. Pipe small round circular cookies on to a silicon macaroon mat or parchment paper.
  8. Bang the cookie sheet on the counter to times to get rid of the peak on top and any air bubbles. Let macaroons dry for an hour before placing in an oven set to 200 degrees.

     

  9. Bake in oven until completely solid, about 40 minutes. Cool.
  10. While cooling you can make chocolate frosting. First remove pits from dates then soak in very hot water until so soft and drain, about 10 minutes. Meanwhile steam yam. Allow yam to cool.
  11. Add cooled yam, dates, cocoa powder, extract, coconut oil and agave to food processor. Process until smooth. If too thick add nut milk one tablespoon at a time until desired frosting consistency is reached. Put into frosting bag.
  12. Spread raspberry jam onto the bottom of a macaron.  Then pipe chocolate on top. Put macaroon cookie on top.

     

    ENJOY!

Copyright 2017, All rights reserved.

 

 

 

Vegan Hot & Sour Soup

Vegan Recipes

This vegan version of hot & sour soup is full of flavor with authentic ingredients. It combines the perfect blend of sour from the vinegar, spicy from the chili garlic sauce and a little sweetness from the ginger and a small amount of coconut sugar. In most Chinese restaurants  it is described as vegetarian or veggie but beware almost always egg is used, which of course is unacceptable in a vegan diet, so I came up with this easy recipe. I like to make an extra large batch so I have it on hand throughout the week.IMG_5598

Ingredients:

  • 6 dried shiitake mushrooms
  • 20 dried lily buds
  • 1/4 dried cup black fungus
  • 3.5 oz Enoki Mushroom
  • 1 Tablespoon peanut oil
  • 2 Tablespoons finely chopped ginger
  • 10-14 oz. extra firm tofu sliced
  • 1 cup thinly sliced bamboo shoots
  • 1/2 cup green onion sliced, plus a little more for garnish
  • 4 cloves garlic minced
  • 2 quarts vegetable broth
  • 1/2 cup rice wine of white wine
  • 1/4 cup Chines black vinegar
  • 1/2 cup rice wine vinegar
  • 4 Tablespoon low sodium soy sauce
  • 1 teaspoon chili garlic sauce or 1 tsp. red pepper flakes
  • 1 Tablespoon toasted sesame oil
  • 4 Tablespoon corn starch mixed in 1/2 cup water
  • Cilantro leaves for garnish (optional)

Instructions:

  1. In separate bowls soak lily buds, black fungus and shiitake mushrooms with boiling water. Let soak until softened, about 20 minutes. Drain, rinse and chop. Cut off about the bottom inch of the enoki mushrooms and separate.
  2. Slice tofu into thin strips. Chop green onion.
  3. In a large heavy bottom pot heat peanut oil until hot. Add ginger, garlic and green onions. Stir constantly for one minute making sure not to burn.
  4. Add veggie broth and wine and bring to a gentle boil. Reserve 1/2 cup of broth for the cornstarch mix. Add lily buds, black fungus, shiitake mushrooms, tofu and enoki mushroom, vinegars, soy sauce, sesame oil, sugar and chili garlic sauce to pot. Simmer.
  5. Sir cornstarch into 1/2 cup reserved broth until smooth. Gradually add to soup. Stir until soup is blended. Stirring constantly, bring to a boil; boil 1 minute.
  6. Pour soup into bowls. Garnish with sliced green and cilantro, if desired. Serve.IMG_5628

ENJOY!

Copyright 2017. All rights reserved.

 

Creamy Gnocchi in Spinach and Herb Sauce

Vegan Recipes

planted

If you adore creamy gnocchi but want low-fat, this recipe is for you.  It’s comfort food at its finest and a great way to use fresh herbs and spinach from your garden!

Ingredients:

  • One pound uncooked gnocchi
  •  3 cups spinach leaves (separate into 2 cups and 1 cup)
  • 1/2 cup chopped fresh flat leaf parsley
  • 4 fresh sage leaves
  • 1/2 cup canned drained small white beans
  • Juice from 1/2 lemon, about 2 Tablespoons
  • 1 orange, yellow or red pepper seeded, cored and cut into large pieces
  • 2 gloves peeled garlic
  • 1 teaspoon sea or kosher salt
  • 2 teaspoons ground cumin
  • 1 and 1/2 teaspoons paprika
  • 1/2 cup vegetable broth
  • 1/4 to 1/2 teaspoon red pepper flakes (depending on how hot you want it)
  • 1/2 cup grape tomatoes cut in half (reserve for garnish)
  • 2 Tablespoons chia seeds

Instructions:

  1. Preheat the broiler of your oven or toaster oven. When hot place, place pepper pieces about 3 to 4 inches under the broiler, skin side up turning when skin blackens. Using tongs put blackened pepper into a paper bag and fold down top of bag so it’s closed. Let sit.

     

  2. Meanwhile drain a 15.5 oz can of small white beans by placing beans in a strainer over a bowl.

     

  3. Put a large pot of water with a tablespoon salt on to boil. While water is heating, go out to your garden and cut fresh parsley, thyme and sage. (Obviously if you don’t grow your own and really there’s no excuse not to since you can do this easily even if you live in an apartment without a garden, buy fresh herbs from market.) Rinse off herbs if necessary. Cut roughly.

     

  4. Turn off pot of water and cover with a lid to keep warm. Remove peppers from bag and peel of skin.  This is a messy job particularly if the peppers haven’t been in the bag for at least 10 minutes.

     

  5. Add drained beans, herbs, 2 cups spinach, brewer’s yeasts, and spices to blender. Blend until a thick sauce is formed. You will have to stop the blender several times in give the ingredients a good mix.
  6. Bring salted water to a rapid boil. Add gnocchi. It cooks quickly in about two minutes. With strainer remove individual pieces that rise to the top of the water. Place in serving bowl. Don’t over cook or you’ll have a pot of mushy potato pieces that will stick into a blob.
  7. Add 2 tablespoons of thehot pasta water to sauce in blender and a tablespoon at a time.  When sauce reaches a thick, creamy consistency add to bowl of gnocchi and toss.

     

  8. Line bowl with remaining spinach leave and garnish with tomatoes, chia seeds and a pinch of salt.

ENJOY!

Copyright 2017. All Rights Reserved.

Vegan Cauliflower Fried Rice

Vegan Recipes

finishedinbowl

This easy to make Asian fried rice is low in oil and is as yummy as it is healthy.  The riced cauliflower takes on the texture of rice. This is a real crowd pleaser.

Ingredients:ingredientsverticla

  • 2 ten ounce bags of frozen riced cauliflower. I like Trader Joe’s.
  • 1 block sprouted or regular firm tofu (8 to 14 ounces)
  • 1 Tablespoons peanut oil
  • 1 Tablespoon sesame oil
  • Corn from an ear of corn or 1/2 cup frozen
  • 1/2 cup frozen green peas
  • 2/3 cup of chopped peppers. (I like orange and red peppers)
  • 1/3 cup chopped carrots
  • 1 cup mung bean sprouts
  • 3/4 cup sliced mushrooms (bella, shiitake or white)
  • 2/3 cup organic vegetable broth
  • 1/4 cup cilantro
  • 2 Tablespoons light sodium soy sauce
  •  1 teaspoon Sriracha hot chili sauce (or any hot sauce)

Instructions:

  1.  Heat empty wok on burner until hot.  Add 1/3 cup broth and continue to heat.  Add carrots, peppers and corn.
  2. Stir fry in water until most of the moisture is absorbed, about 2-3 minutes. Add mushrooms, peas and 1 tablespoon soy sauce. Stir fry until all moisture is absorbed.

     

  3. Empty veggies from wok and reserve.
  4. Wrap tofu block in a towel. Gently squeeze out moisture. Break up block with a knife. Reserve.
  5. Heat peanut oil in wok until smoking. Add minced garlic and ginger. Stir constantly until lightly browned, about 30 seconds. Remove from wok and reserve.
  6.  Wipe out wok. Add remaining 1/3 cup broth into wok.  Heat until very hot add tofu and sprouts stir frying until warmed throughout and liquid is mostly absorbed.
  7. Add the frozen cauliflower to wok taking care to break up any frozen clumps. Stir fry 1 minute on high. Add reserved veggies and garlic and ginger and green onions. Stir fry 30 seconds.
  8. Add sesame oil and more soy sauce if deserved. Toss well. Garnish with cilantro leaves and serve.

ENJOY!

Copyright 2017. All right reserved.