Daily Vegan Lunch for 11 December, 2013: Fast Teriyaki Udon Stir-Fry

fast vegan udon teriyaki IMG_3814

INGREDIENTS:

2 packages udon noodles (about 3 cups)
1 teaspoon oil
1 tablespoon water
1 tablespoon soy sauce
2 tablespoons sugar
1 tablespoon black bean garlic sauce, hoisin sauce, or vegan Worchestershire sauce (each will yield a slightly different flavor)
1.5 cups broccoli florets
1/2 cup chopped red bell pepper (I used some from a jar)

DIRECTIONS:

If you’re using dry udon noodles, cook them according to package directions and drain. If you’re using frozen ones, take them out of the plastic packaging and thaw them until just defrosted. I used refrigerated udon noodles which need no cooking. Set the prepared noodles aside.

Bring a frying pan to medium heat. Lay the broccoli and chopped red pepper evenly in the pan and add 1 tablespoon of water. Cover and allow to steam 3 minutes. Add the noodles, adding an additional tablespoon of water if you are using refrigerated ones to help them break apart. To the same pan, add oil, soy sauce, sugar, and black bean garlic or other sauce. Stir until everything is incorporated and heated through, about 3 more minutes.

Daily Vegan Lunch for 9 December, 2013: Quick Rice Soup with Broccoli and Chickpeas

rice soup with broccoli and chickpeas IMG_3808

INGREDIENTS FOR ONE BOWL:

2 cups vegetable broth (I used Better Than Bouillon mixed with water)
1.5 cups cooked white rice — this is a great recipe to use if you accidentally overcook rice and it’s too mushy to use for anything else
2 tablespoons minced onion
1 tablespoon chopped pickled plums
1 cup broccoli florets
3/4 cup chickpeas
1 tablespoon roasted pine nuts
Nori seaweed, cut into strips, to sprinkle

DIRECTIONS:

Combine rice, broth, onion, chickpeas, pickled plums, and broccoli in a bowl and microwave for 2 minutes on high. Alternately, combine the same ingredients in a small pot on the stovetop and bring to a boil, turning heat down to medium as soon as it boils and simmering five minutes.

Roast pine nuts by placing them in a pan without oil on medium heat for about 5 minutes. Be careful to watch them so they don’t burn.

Top the soup with shredded nori and roasted pine nuts.

Daily Vegan Lunch for 6 December, 2013: Polenta with Broccoli and Spinach Mix

vegan polenta broccoli and spinach

IMG_3799

BROCCOLI SPINACH MIX INGREDIENTS:

1.5 cups broccoli florets
1 cup frozen spinach
1.5 cups onions
2 teaspoons oil
1.5 cups vegetable boullion
1/2 cup roasted red pepper (I used some from a jar) chopped
1/4 cup pine nuts (optional)
1/4 teaspoon nutmeg
1 tablespoon cornstarch or arrowroot powder
3 cloves garlic, minced or about one tablespoon

POLENTA INGREDIENTS:

1 cup cornmeal or polenta
About 3 cups vegetable broth
1 cup plant milk, I used almond OR one additional cup of broth or water
1/2 teaspoon garlic powder
2 tablespoons nutritional yeast (optional)
2 tablespoons oil
Salt to taste

Mix cornmeal, nutritional yeast, and garlic powder in a bowl. Bring the 3 cups of vegetable broth to a boil and immediately turn heat to low-medium. Add the cornmeal mixture and the oil to the pot and stir. Add almond milk until the texture resembles thick porridge. Add salt to taste. Cover and take polenta off heat.

In a large frying pan, cook onion in oil on medium-high heat until it is translucent. Add garlic, cook 30 seconds more. Add broccoli florets and spinach plus 2 tablespoons of broth or water. Sprinkle with nutmeg. Allow to steam about a minute and a half. Stir in roasted pepper. Mix the cornstarch or arrowroot with the remaining broth. Pour the broth into the pan and stir until thickened.

Serve the broccoli-spinach mix over the polenta.

Daily Vegan Lunch for 2 December, 2013: Homemade Tofu Unchicken and Soba Noodles

soba and unchicken IMG_3779
I
NGREDIENTS:

1 package firm tofu

Tofu slurry
3 bunches soba noodles
1.5 cups broccoli stalks, julienned or shredded (I used my julienne peeler)
3/4 cup green onion, chopped
1 cup dried shittake mushrooms, soaked to reconstitute (will approximately double in size by soaking) or 2 cups fresh shiitake mushrooms

1.5 cups vegetable broth
1 tablespoon soy sauce
1 tablespoon sugar

TOFU SLURRY INGREDIENTS:

1 tablespoon peanut butter or tahini
1 tablespoon vegan mayonnaise
1 teaspoon sesame oil or cooking oil
1 tablespoon soy sauce
1/4 teaspoon garlic powder

DIRECTIONS:

Take tofu out of packaging, drain, and put into a large, sealable container.  Put tofu into the freezer and freeze overnight.  Tofu will become much larger and will look kind of ugly the next day.  Take the tofu out of the freezer and let it thaw on the countertop for 8 hours.  Alternately, microwave it for 10 minutes at half-power.  Once the tofu is thawed, squeeze it out like a sponge.  Notice the texture is completely changed.  Tear the tofu into bite sized pieces.  Mix the tofu slurry ingredients — peanut butter, vegan mayonnaise, etc — in a small bowl.  Mix the bite sized tofu and the slurry together in a bowl, tossing gently to coat.  Transfer the coated tofu to a cookie sheet and bake at 400 for 10 – 15 minutes or until tofu browns.

Soak shiitake mushrooms for at least 20 minutes in water to reconstitute.  Save soaking water for later if desired to append the amount of vegetable broth.  You can also use fresh shiitake (or any variety) of mushrooms.

Prepare broccoli shreds and onion.  Boil soba in water for 2 minutes or just until the noodles go from straight to al dente.  Drain soba and set aside.

Prepare broth by mixing in soy sauce and sugar and heating on the stove or in the microwave until sugar dissolves.

Assemble a bowl by layering cooked noodles, mushrooms, broccoli shreds and onions, and baked tofu pieces in a bowl.  Pour a half cup of broth on it to serve.  (Makes 3 servings)

Daily Vegan Lunch for 1 December, 2013: Unchicken and Greens with Sesame-Miso Dressing

unchicken salad tahini-miso dressing

IMG_3777

FOR ONE SALAD

4 – 5 cups salad greens
1.5 cups raw broccoli
3/4 cup chopped green onion
2 Gardein chicken tenders or other veggie unchicken

DRESSING INGREDIENTS

2 teaspoons miso, any color
2 teaspoons sugar or 1 teaspoon agave
1 tablespoon agave
1 teaspoon sesame oil
1 tablespoon vinegar
1 tablespoon tahini

Bake unchicken on a cookie sheet in the oven at 400 degrees for 20 minutes, flip and cook 5 minutes more or cook according to package directions.
Mix dressing ingredients in a small bowl, set aside.
Assemble salad (greens, broccoli, and onion) in a bowl.  Mix by hand.  Chop baked unchicken into bite sized pieces place them on top of the salad.  Add dressing to taste and toss.

Daily Vegan Lunch for 24 November, 2013: Roasted Walnut Shiitake Dressing Stuffed Squash

This roasted walnut, mushroom, and panko stuffing would be perfect for Thanksgiving.  I was really happy to find out these squashes I bought from the grocery store were local.

vegan mushroom dressing stuffed squashvegan mushroom dressing stuffed squash
INGREDIENTS:

2 small or 1 large acorn squash

1.5 cups walnuts
2 cups onion, chopped
1 tablespoon oil
1.5 cups celery, chopped
1.5 cups broccoli florets, chopped

1 cup dried shiitake mushrooms, soaked in water at least 20 minutes
1.5 – 2 cups panko or breadcrumbs
Up to 1.5 cups vegetable broth or saved mushroom water to moisten

DIRECTIONS:

Wash outside of squash, poke holes in it, and then roast in the oven at 400 degrees for 30 minutes.  I save the seeds to roast and salt on a cookie sheet, yum!

Roast walnuts in a dry pan on medium heat until they give off a wonderful fragrance, about 5 minutes.  Don’t let them burn but it is okay to let them brown.  Add oil to the pan and onions.  Fry the onions for about 1 minute and add the broccoli and celery.

Chop the mushroom into small bits and add to the pan.  Add panko or breadcrumbs and mix well.  Add mushroom water and/or broth little by little and stir until the mixture is moistened.

Cut the cooked squash in half and remove the seeds by scooping them out with a spoon.  Stuff the squash halves with walnut-panko dressing.  Broil at 400 degrees for about 5 minutes until top browns.

Daily Vegan Lunch for 23 November, 2013: Broccoli and Cheez Potato

vegan broccoli cheez potato IMG_3711
INGREDIENTS:

Per potato

1 potato of any kind, washed
1 cup onion, chopped
1 cup broccoli florets, chopped small
1 cup cashew cheez

DIRECTIONS:

Make the cheez sauce in the blender from this recipe, which refrigerates well and can be used on everything from nachos to cheez fries to mac and cheez.

Pierce potato with fork several times and microwave it on high for approximately 4 minutes and 30 seconds.  How long you microwave depends on the size of the potato and the type.  I find red potatoes like the one here cook the slowest whereas golden potatoes cook fast no matter what their size.  Russets are also on the slow side.  Alternately, pierce the potato and bake in the oven at 400 degrees for 20 – 30 minutes.

Combine the onion and broccoli florets in a small bowl and a tablespoon of water.  Microwave 30 seconds.  Alternately, cook the broccoli and onion on the stovetop in a small pan with a tablespoon of water on medium-high heat until water boils off and broccoli is bright green, about 3 minutes. Strain off any remaining water.

Let the potato cool and split it down the middle.  Mix in the room temperature cheez sauce and broccoli onion mixture into the potato as you mash it; salt to taste.

Daily Vegan Lunch for 18 November, 2013: Sweet and Sour Tofu


sweet sour vegan tofuvegan sweet and sour chicken

INGREDIENTS:

1 package firm tofu
1 cup oil for deep frying tofu and a small cast iron or other pan that isn’t non-stick
1.5 cups canned pineapple chunks, drained but save the juice (I used pineapple in unsweetened juice)
1.5 cups broccoli
1.5 cups chopped carrots or sweet bell pepper

1/2 cup water

SAUCE INGREDIENTS:

3/4 cup reserved pineapple juice
2 tablespoons ketchup
2 tablespoons chili sauce OR 2 teaspoons Sriacha or tabasco
1 tablespoon arrowroot or cornstarch
1 teaspoon sesame oil
1/4 cup rice vinegar (can sub other kinds of vinegar except for balsamic)
Salt or soy sauce to taste
1 – 2 tablespoons brown sugar, to taste

DIRECTIONS:

Deep fry the tofu.  Cut the tofu into triangles and pat the triangles dry with a clean towel or paper towels.  Bring 1 cup of oil to the smoking point on high heat in a small pan that is not non-stick.  Drop the tofu pieces into the oil until they brown, about 2 minutes.   Fry the tofu in small batches if necessary.   I had to fry mine in 2 goes.  Set the fried tofu aside.

Make the sauce by mixing all sauce ingredients together in a bowl, set aside.

In a large pan, bring a pan to medium-high heat.  Add broccoli and carrots and water.  Cook until the water steams off and broccoli is bright green.  Add the pineapple to the pan with the vegetables and stir fry to heat through.  Turn the heat down to medium.  Add fried tofu to the pan.  Add the sauce and stir until the sauce thickens, covering the vegetables and tofu.  Serve with rice.

Daily Vegan Lunch for 23 September, 2013: Potato Broccoli Red Pepper Bisque

Vegan potato broccoli red pepper bisque

INGREDIENTS:

2 teaspoons oil
1/2 onion (about 1 cup) chopped roughly
1 vegan broth cube
2 cups broccoli chunks
1.5 cups roasted red bell pepper (I used ones I roasted in the oven myself for 30 minutes at 375 degrees)
2 tablespoons nutritional yeast
1.5 cups pre-cooked potato
5 cups water
Salt to taste

DIRECTIONS:

In the bottom of a large soup pot, fry the onion on medium high heat until it is translucent. Pre-cook potato if needed, about 1 medium-sized potato will yield 1.5 cups of potato mash, or just use 3/4 cup potato flakes and 3/4 cup additional water.

Add water and all other ingredients to the pot. Turn heat to high and bring it to a boil, stirring to incorporate nutritional yeast. After it boils, turn heat to low and simmer for about 10 minutes. Taste test the broth to see if it needs salt.

Transfer soup to a blender (in batches if necessary) and puree until liquified.

Daily Vegan Lunch for 19 September, 2013: Fresh Broccoli Pesto and Noodles

vegan raw broccoli pesto

INGREDIENTS:

2 cups fresh broccoli, cut into chunks
2 cups basil leaves
1/2 cup pine nuts
2 tablespoons olive oil
2 cloves fresh garlic, peeled and roughly chopped

Salt to taste

4 – 5 cups cooked spaghetti or angel hair pasta

DIRECTIONS:

Cook noodles according to package directions, set aside. Combine uncooked broccoli, basil leaves, pine nuts, olive oil, and garlic in a blender or food processor. Pulse about 20 seconds. Taste test and add salt to taste shortly before before the basil is rendered as paste. Add 1/2 cup water if desired; I did not add water. Pesto should be very finely chopped but not liquid sauce.

Combine pesto with cooked spaghetti or angel hair, mix until thoroughly combined.