Meatless Monday

Running late today, folks. Some days are like that. (Hope it's not an indication of the week!) Meanwhile, it's Meatless Monday. Enjoy!

VEGETABLE MOO SHU WRAPS

This is from the September 2011 issue of Vegetarian Times, page 69. It starts off, “Skip the restaurant, and enjoy Chinese food at home with a veggie stir-fry served with hoisin sauce and moo shu pancakes (found in the frozen section of Asian markets). To assemble, smear hoisin on a pancake, spoon in stir-fry, and roll like a burrito. Vegans can substitute rice paper wrappers and swap baked tofu strips for the eggs and agave syrup for the honey.” Serves 8 in 30 minutes or less.

Sauce

1/2 cup vegetable broth or water

2 Tbs. low-sodium soy sauce

2 Tbs. sesame oil

1 Tbs. rice wine vinegar or lime juice

2 tsp. cornstarch

1 tsp. honey

Filling

3 large eggs

1 tsp. low-sodium soy sauce

1 tsp. sesame oil

1 Tbs. vegetable oil, divided

1 small red onion, sliced (1 cup)

2 Tbs. grated fresh ginger

1 cup large stemmed shiitake mushrooms, cut into thin strips

2 cloves garlic, minced (2 tsp.)

3 cups shredded cabbage

1 1/2 cups snow peas, sliced lengthwise

1 1/2 cups shredded carrots

2 green onions, thinly sliced on the diagonal

Wraps

16 Chinese moo shu pancakes or small, thin flour tortillas

Large lettuce leaves, optional

Hoisin sauce, for spreading inside wrappers

To make Sauce: Combine all ingredients in jar, close lid, and shake to combine. Set aside.

To make Filling: Whisk together eggs, soy sauce, and sesame oil in bowl. Heat 1 1/2 tsp. vegetable oil in wok or large skillet over medium heat. Add eggs, swirl to spread over pan, and cook 1 minute. Flip with spatula, and cook 1 minute more. Slide onto cutting board, and slice into thin strips. Set aside.

Wipe out wok or skillet, add remaining 1 1/2 tsp. oil, and heat over medium-high heat. Add onion and ginger; stir-fry 2 to 3 minutes, or until onion begins to soften. Add mushrooms and garlic, and stir-fry 5 minutes, or until mushrooms are golden. Add cabbage, snow peas, carrots, and green onions; stir-fry 2 minutes more. Stir in Sauce, and simmer 2 to 3 minutes, or until Sauce thickens. Fold egg strips into stir-fry mixture. Transfer to serving platter, and serve with warm moo shu pancakes, lettuce leaves (if using), and hoisin sauce.

nutritional information Per Wrap: Calories: 119; Protein: 4 g; Total Fat: 4 g; Saturated Fat: less than 1 g; Carbohydrates: 17 g; Cholesterol: 35 mg; Sodium: 278 mg; Fiber: 2 g; Sugar: 4 g

ULTIMATE VEGGIE FRIED RICE

This is from the September 2009 issue of Vegetarian Times, page 38. It begins, “Add leftover cooked vegetables, an egg, or some beans, and you have a wonderful one-bowl meal.” Serves 4 in 30 minutes or less.

2 Tbs. olive oil

1 small onion, chopped (1 cup)

1 small carrot, diced (1/4 cup)

1 stalk celery, diced (1/4 cup)

1 tsp. herbes de Provence

1/2 tsp. salt

2 cups cooked brown rice, crumbled or broken up

2 cups leftover vegetables, beans, etc., optional

Heat skillet over medium-high heat, and add oil. Sauté onion, carrot, celery, herbes de Provence, and salt 10 to 15 minutes, or until well browned. Add a little more oil if pan seems dry. Add rice, and stir-fry 5 minutes, or until mixture is hot and well combined.

Rice is now ready to be served, but if you have some time before your meal, turn heat to low, add a little more oil to pan, and let rice sit undisturbed 7 to 10 minutes, or until browned. If it begins to stick, scrape it up, stir tasty brown bits in, and continue browning with a little more oil. The more time and energy you spend at this stage, the tastier the rice will be. If using leftovers, add them just before serving and continue to heat thoroughly.

nutritional information Per 1-cup serving: Calories: 189; Protein: 3 g; Total Fat: 8 g; Saturated Fat: 1 g; Carbohydrates: 27 g; Cholesterol: 0 mg; Sodium: 308 mg; Fiber: 3 g; Sugar: 3 g; Vegan; Gluten-Free

VEGAN ANGEL HAIR PASTA PRIMAVERA

This comes from Jolinda Hackett, About.com's Vegetarian expert. She writes, “Primavera is a healthy main dish easy enough to prepare on a weeknight. Made from a simple creamy homemade white sauce and plenty of garlic and basil for flavor, this is a healthy and filling vegetarian pasta dish perfect for a quick and easy vegetarian dinner.”

She adds, “With lots of veggies and a soymilk-based sauce, this vegetarian and vegan pasta primavera with angel hair is very low in fat.”

Ingredients

3 tbsp olive oil

1 onion, diced

3 cloves garlic, minced

1 tbsp dried basil

6 tbsp flour

3 cups soy milk

1/4 cup nutritional yeast

1 small head broccoli, cut into florets

1 medium carrot, sliced

1/2 pound sliced fresh mushrooms

1 cup frozen peas

salt and pepper to taste

1 pound angel hair pasta

Preparation

Heat the olive oil in a large saucepan over medium heat. Cook the onion, garlic and basil until the onion becomes translucent, about 5-7 minutes. Stir in the flour to make a paste.

Slowly add the soy milk, stirring constantly. Stir in the nutritional yeast, then cook over low heat until the mixture thickens.

Steam the broccoli and carrot, and add to the sauce along with the mushrooms and peas. Add salt and pepper to taste, then cook until heated through.

Cook the pasta according to package directions, then serve sauce over pasta.

VEGAN CREAM OF ASPARAGUS SOUP

This recipe comes from Jolinda Hackett, About.com's Vegetarian Food guide. She writes, “With just four ingredients plus a little salt and pepper to taste, this is a very simple and basic vegan cream of asparagus soup recipe. Be sure to use a vegan margarine to make sure your asparagus soup is completely vegan and dairy-free.”

To view this recipe online, click here.

Ingredients

1 cup water or vegetable broth

1 bunch fresh asparagus

2 tbsp vegan margarine

2 tbsp flour

1 3/4 cups soy milk

salt and pepper to taste

Preparation

Blanch asparagus in water or vegetable broth for just a few minutes until asparagus is tender, but not soft and overcooked. Drain, reserving the cooking liquid, and set aside.

In a large soup pot, melt the margarine over medium-low heat, then add the milk and flour, stirring until a thick roux is formed. Remove from heat.

In a blender or food processor, add the asparagus, soy milk roux, asparagus cooking liquid and asparagus. Pulse a few times, until just blended, or until you have the desired consistency. I like to have a few pieces of whole asparagus in my soup, though you may prefer a smoother asparagus soup.

Return to the stove to reheat your soup, and season generously with salt and pepper.

GRILLED VEGETABLE PANZANELLA

From the July/August 2013 issue of Vegetarian Times, page 27. The recipe starts off, “Grilled summer vegetables require little seasoning to taste spectacular in this hearty bread salad.” Serves 4 in 30 minutes or less.

To view online, click here.

4 slices rustic French bread (8 oz.)

1 12-oz. pkg. cherry tomatoes

16 large green beans (4 oz.)

1 large yellow squash, quartered lengthwise

2 Tbs. olive oil

2 Tbs. white balsamic vinegar

1 large clove garlic, minced (1 tsp.)

1 small head radicchio, diced

1 oz. chilled blue cheese, crumbled or coarsely grated (1/3 cup)

4 hard-boiled eggs, roughly chopped

Coat grill pan or basket with cooking spray, and preheat over medium heat.

Grill bread slices 3 to 4 minutes per side until crisp and lightly charred. Slice into cubes, and transfer to large bowl.

Coat tomatoes, green beans, and squash lightly with cooking spray, and season with salt and pepper, if desired. Arrange in separate groups on prepared grill pan or in grill basket. Grill 8 minutes, or until squash and beans are charred and just tender, and tomatoes are splitting open, turning vegetables occasionally.

Transfer all but 4 tomatoes to medium bowl. Press tomatoes in bowl slightly to release juices. Spoon tomatoes, and then their juices, over toast cubes.

Whisk together oil, vinegar, and garlic in large serving bowl. Add remaining 4 tomatoes, mash coarsely, and season with salt and pepper, if desired. Cut green beans and squash crosswise into 1/2-inch pieces. Add cut vegetables, radicchio, and blue cheese to bowl with dressing. Toss to coat. Add bread cube mixture, and toss to coat. Sprinkle chopped eggs over top.

nutritional information Per 2-cup serving: Calories: 361; Protein: 15 g; Total Fat: 17 g; Saturated Fat: 4 g; Carbohydrates: 39 g; Cholesterol: 192 mg; Sodium: 533 mg; Fiber: 4 g; Sugar: 8 g

VEGAN PUMPKIN GRATIN

Ashley Adams is the Dairy Free Cooking guide for About.com. She writes, “Perfect for the autumn months when pumpkin is in season, this veganized pumpkin gratin is a healthier, yet delicious, take on the fall-time classic. (And if you happen to crave pumpkin during the rest of the year, you can just use canned pumpkin instead of fresh!) If you've never prepared your own homemade pumpkin puree before, read the Cook's Note at the bottom of the recipe to learn how! As always, feel free to add more tasty things to your gratin; pecans, pine nuts, coconut, dried cranberries, dried figs, and fresh apple pieces are all welcome additions to this dish.”

Prep Time: 10 minutes; Cook Time: 20 minutes; Total Time: 30 minutes; Yield: 4

Ingredients:

For the bread crumb topping:

3 slices white dairy-free bread (French bread, sourdough, or another white sandwich bread will do)

1/4 cup shredded dairy-free cheese, such as Daiya

1/2 t. salt

1/8 t. freshly ground pepper

For the Filling:

3 cups pumpkin puree (from either steamed or canned pumpkin)

1/4 cup dairy-free sour cream, such as Tofutti

2 T. white granulated sugar

1 t. salt

1/2 t. sage

1/2 t. marjoram

1/2 cup finely chopped scallions (also known as green onions)

2 medium Bosc pears, cored and chopped

Freshly ground pepper, to taste

4 T. softened dairy-free soy margarine, cut into small pieces

Preparation:

Preheat the oven to 450 F. Lightly grease a 1-quart gratin dish or casserole dish. Set aside.

Make the topping. In a food processor, process the bread crumbs, dairy-free cheese, salt and pepper, pulsing until the mixture resembles large crumbs. Transfer to a bowl and set aside.

Make the filling. Combine the pumpkin puree, dairy-free sour cream, sugar, salt, sage, and marjoram in a food processor, pulsing until well combined. Using a spoon, fold in the chopped scallions and pears. Transfer the pumpkin filling to the prepared casserole dish. Sprinkle evenly with the bread crumb topping, then dot with the dairy-free soy margarine. Bake for 15 to 20 minutes, or until the crumb topping is golden brown. Serve hot.

Cook's Notes:

For this recipe, I vastly prefer using Daiya Mozza Shreds over other varieties, but use whatever dairy-free cheese you're comfortable with.

For gratins and other pumpkin casseroles, making your own puree from fresh pumpkin is always better than using canned. (Again, canned will work, so if you don't have fresh pumpkins available or the time to make your own puree, it is fine to use the canned.

To prepare steamed pumpkin (for the pumpkin puree): Peel, seed, and cut a small to medium-sized pumpkin into 2-inch pieces. Place in a steamer basket set over a saucepan with 1-2 inches of boiling water. Cover and cook until tender, about 20 minutes. Puree the pumpkin and use in your pumpkin gratin or other pumpkin recipes!