Meatless Monday

Another meatless Monday. Enjoy!

LOW-FAT GRANOLA

From the May 1998 issue of Vegetarian Times. This vegan recipe makes 6 cups. It starts out, “There are no hard-and-fast rules for mixing ingredients, except for the fact that it’s better to add dried fruits after the granola is baked so they don’t turn to rocks.”

1 tsp. vanilla extract

1 1/2 cups dried fruit, such as raisins, chopped apricots, or dried cranberries

1/2 cup honey, golden syrup or maple syrup

Vegetable oil cooking spray

3 cups rolled oats

1 cup unsweetened wheat or corn flakes

1/2 cup toasted wheat germ

1/4 cup chopped almonds

1 tsp. ground cinnamon

1/2 tsp. grated nutmeg

1/2 tsp. salt

1/2 cup thawed apple juice concentrate

Preheat oven to 300 degrees. Coat two baking sheets with cooking spray and set aside.

Place oats in a colander and sprinkle with enough cold water to dampen them. Transfer to medium mixing bowl. Add cereal flakes, wheat germ, almonds, cinnamon, nutmeg and salt.

In small bowl, combine juice, honey and vanilla. Pour over oat mixture and stir until evenly coated.

Spread granola mixture in prepared pans. Bake until golden brown, about 30 to 35 minutes, turning every 10 minutes so that it browns evenly. Stir in fruit and bake 5 minutes more. Let cool and store in airtight container until ready to use.

nutritional information Per 1/2-cup serving: Calories: 225; Protein: 6 g; Total Fat: 3 g; Saturated Fat: g; Carbohydrates: 46 g; Cholesterol: mg; Sodium: 124 mg; Fiber: 4 g; Vegan

SUPER MOIST VEGAN CARROT CAKE

This comes from Jolinda Hackett, About.com's Vegetarian guide. She writes, “With several five-star reviews, you can rest assured that this homemade vegan carrot cake is absolutely foolproof. The recipe is simple and easy to follow. And, since it's egg-free and dairy-free, it's also low in fat and cholesterol-free. Frost this homemade vegan carrot cake with a vegan cream cheese frosting. You might also want to try this recipe for an orange flavored vegan cream cheese frosting.” (Both of these follow the cake recipe.) Jolinda adds, “If this vegan carrot cake doesn't sound like the recipe you're looking for, try checking out my dozens of other vegan cake recipes.”

View this online here. Prep Time: 10 minutes; Cook Time: 45 minutes; Total Time: 55 minute; Yield: 1 9-inch square cake

Ingredients

1/4 cup cinnamon applesauce

1 tsp vanilla

1/2 cup vegan margarine, softened

1 tsp salt1 1/2 tsp baking powder

2 tsp cinnamon

1 cup sugar

1 1/4 cups flour

1/4 cup soy milk

1 cup grated carrots

1 cup walnuts, chopped

Preparation

Pre-heat oven to 325. Grease and flour a 9-inch square baking pan.

Combine applesauce, vanilla, vegan margarine, salt, baking powder, cinnamon, sugar, flour and soy milk until well mixed. Add carrots and walnuts.

Spread batter evenly in baking pan. Bake for 45 minutes.

Allow to cool. Frost with a vegan cream cheese frosting. You might also want to try this recipe for an orange flavored vegan cream cheese frosting.

VEGAN CREAM CHEESE FROSTING

Also from Jolinda Hacket, who writes, “Vegan cream cheese frosting, using non-dairy cream cheese and vegan margarine. This is the perfect vegan cream cheese frosting for topping off a vegan carrot cake, a vegan pumpkin cake, or even a pineapple cake. One tester called this vegan frosting "fluffy and delectably smooth". And indeed it is.

To view this online, click here.

Ingredients

1 container Tofutti Better Than Cream Cheese

1/2 cup soy margarine

2 cups powdered sugar

1 tsp vanilla extract

1 1/2 tsp lemon juice

Preparation

Combine the cream cheese and margarine. Slowly add the powdered sugar, then vanilla and lemon juice. Beat until soft and fluffy and well combined.

ORANGE CREAM CHEESE FROSTING WITH VEGAN CREAM CHESSE

Finally, this frosting, again from Jolinda Hacket. Can this lady come up with good-tasting recipes? I think so! She writes, “An orange cream cheese frosting recipe adds the perfect touch to a light lemon or vanilla cake. This vegan frosting recipe uses vegan cream cheese and fresh orange juice and zest.”

To view this online, click here.

Ingredients

1/2 cup vegan margarine, softened

1 8 ounce container vegan cream cheese

1 tsp vanilla

juice and zest from one orange

4 cups powdered sugar

dash orange food coloring (optional)

Preparation

Mix together vegan margarine and cream cheese. Add vanilla, orange juice and orange zest and stir to combine.

Add powdered sugar until desired consistency is obtained and add a dash of food coloring, if desired.

TRADITIONAL FALAFEL

This comes from the September 2012 issue of Vegetarian Times, page 50. It makes 36 falafel balls. The recipe starts off, “The most time-consuming step in this recipe is soaking the chickpeas for 24 hours. After that, the falafel balls come together quickly and easily. Serve with lettuce, tomatoes, tahini, hot sauce, and a minty yogurt sauce.”

1 cup dried chickpeas, rinsed and sorted

1/2 tsp. plus 1/3 tsp. baking soda, divided

1 small leek, white and light green part cut into 4 or 5 pieces

1 cup fresh parsley leaves

3 cloves garlic, peeled

1 Tbs. lemon juice

1 tsp. ground cumin

1/2 tsp. salt

1/4 tsp. ground black pepper

3–4 drops hot sauce, optional

2 cups canola oil

Place chickpeas and 1/2 tsp. baking soda in large bowl, and cover with 3 to 4 cups water. Soak chickpeas 24 hours. Drain.

Place chickpeas, remaining 1/3 tsp. baking soda, leek, parsley, garlic, lemon juice, cumin, salt, pepper, and hot sauce (if using) in bowl of food processor. Process 30 seconds to 1 minute, or until chunky paste forms.

Shape 1 Tbs. chickpea mixture into compact ball, pressing out any excess moisture, and place on plate. Repeat with remaining mixture.

Heat oil to 350°F in large skillet over medium heat. Add 12 falafel balls, and cook 1 to 2 minutes, or until browned on bottoms. Roll, and cook 1 to 2 minutes more, or until golden brown all over. Transfer to paper-towel-lined plate to drain. Repeat with remaining falafel balls.

nutritional information Per Falafel ball: Calories: 35; Protein: 1 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 4 g; Cholesterol: 0 mg; Sodium: 46 mg; Fiber: less than 1 g; Sugar: less than 1 g; Vegan; Gluten-Free

LATE SUMMER MINESTRONE WITH BUTTERNUT SQUASH AND FRESH CORN

This comes from the September 2013 issue of Vegetarian Times, page 61. It starts off, “Bright, beautiful, and bursting with veggies, this colorful minestrone is a great way to stretch the harvest.” Serves 6.

To view this online, click here.

2 Tbs. olive oil

1 cup sliced leeks

1 cup chopped celery

1 cup chopped red bell pepper

1 tsp. salt, optional

4 cloves garlic, minced (4 tsp.)

1 Tbs. chopped fresh sage, or 2 tsp. dried sage

1/2 tsp. Italian seasoning

1 bay leaf

2 large tomatoes, peeled and coarsely chopped (1 cup)

2 cups cubed peeled butternut squash (3/4- to 1-inch cubes)

2 cups green beans or flat beans, cut into 1-inch pieces

1 15-oz. can or 1 1/2 cups cooked white beans, rinsed and drained

1 cup fresh or frozen corn kernels

1/2 tsp. balsamic vinegar

2–3 Tbs. chopped fresh mint, plus more for garnish, optional

Heat oil in 5-qt. Dutch oven or other large soup pot over medium heat. Add leeks, celery, bell pepper, and salt, if using. Cover, and cook 6 to 8 minutes, or until veggies are softened, stirring occasionally. Uncover, and continue cooking 5 to 6 minutes more, or until celery is somewhat shrunken and leeks are browned.

Add garlic, sage, Italian seasoning, and bay leaf. Stir 30 seconds, or until fragrant. Add tomatoes and 8 cups water, and bring to a boil. Season with salt and pepper, if desired. Reduce heat to medium-low, and simmer 20 minutes. Add squash, cover, and simmer 10 minutes. Add green beans, white beans, and corn; simmer 10 minutes more, stirring occasionally. Just before serving, stir in vinegar and mint.

nutritional information Per 2-cup serving: Calories: 185; Protein: 7 g; Total Fat: 5 g; Saturated Fat: less than 1 g; Carbohydrates: 30 g; Cholesterol: 0 mg; Sodium: 130 mg; Fiber: 9 g; Sugar: 7 g; Vegan; Gluten-Free