150 Vegan Favorites (14 page)

Fold in the optional cilantro and serve at once.

This high-spirited side dish is a good choice to serve at a dinner party or casual gathering (“jump up” refers to a Caribbean celebration). Coconut milk gives the rice a nutty nuance.

Yield: 6 servings

In a large saucepan, heat the oil over medium heat. Add the onion, bell pepper, garlic, and optional Scotch bonnet chili pepper and cook, stirring, for 5 minutes. Stir in the water, rice, beans, coconut milk, curry powder, thyme, pepper, and salt and bring to a simmer over medium-high heat. Stir the grains, cover the pan, and cook over medium-low heat until all of the liquid is absorbed, 15 to 20 minutes. Remove from the heat, fluff the rice, and let stand, covered, for 5 to 10 minutes before serving.

Spoon the rice onto plates and serve at once.

This one-pot dish of barley, wild rice, and lentils is packed with comforting flavors and soothing textures.

Yield: 4 servings

In a medium saucepan, heat the oil over medium-high heat. Add the onion, bell pepper, mushrooms, and garlic, and cook, stirring, for about 6 minutes. Stir in the curry powder and cook, stirring, for 1 minute. Stir in the water, barley, wild rice, lentils, and pepper and bring to a simmer over medium-heat heat. Cover and cook over medium-low heat until all of the liquid is absorbed, 40 to 45 minutes (stir the grains every 10 minutes or so).

Remove from the heat, fluff the grains, and stir in the salt. Let stand for 5 to 10 minutes before serving.

Adding beans to this tomato-and-eggplant stew is an easy way to increase the protein and fiber content in a meal (while adding flavors as well).

Yield: 4 servings

In a large saucepan, heat the oil over medium heat. Add the onion, bell pepper, mushrooms, eggplant, and garlic and cook over medium heat, stirring, until the vegetables are tender, 8 to 10 minutes. Stir in the tomatoes, tomato puree, beans, parsley, oregano, pepper, and salt and cook over medium-low heat for 15 to 20 minutes, stirring occasionally.

Remove from the heat and serve over pasta or rice.

This satisfying cauldron of legumes and grains provides plenty of protein, fiber, and high-energy carbohydrates.

Yield: 3 to 4 servings

In a medium saucepan, combine the lentils and water and bring to a simmer over medium heat. Cook for about 25 minutes, stirring occasionally. Stir in the bulgur, salt, and pepper and cook over medium-low heat, stirring occasionally,
until the lentils are tender, 15 to 20 minutes. (Add a little hot water if necessary.) Stir in the spinach, cover, remove from the heat, and set aside for about 10 minutes.

In a large skillet, heat the oil. Add the onion and cook, stirring, until the onions are lightly browned, 7 to 9 minutes. Stir the onions into the stew.

Serve with warm pita bread.

This stir-fry dish is prepared like fried rice—only without the shredded meat and eggs.

Yield: 4 servings

In a large skillet or wok, heat the canola oil over medium-high heat. Add the mushrooms, bell pepper, onion, and optional jalapeño. Cook, stirring, for about 3 minutes. Stir in the tofu
and broccoli and cook, stirring, for about 5 minutes. Stir in the rice, soy sauce, and sesame oil, reduce the heat to medium, and cook, stirring, until the rice is steaming, about 4 minutes.

Spoon the rice and tofu mixture onto serving plates and sprinkle the parsley over the top. Serve at once.

This boisterous, highly seasoned chili will be a sure winner when served as a first course.

Yield: 6 servings

In a large saucepan, heat the oil over medium-high heat. Add the onion, bell pepper, celery, and garlic and cook, stirring, for 5 to 7 minutes. Stir in the tomatoes, beans, water, tofu, chili powder, parsley, oregano, cumin, pepper, and salt. Reduce the heat to medium-low and cook, uncovered, for 20 to 25 minutes, stirring occasionally. Remove the chili from the heat and let stand for 5 to 10 minutes before serving.

Serve with warm bread or corn bread.

This colorful mélange of vegetables and couscous makes a light dinner or quick side dish.

Yield: 4 servings

In a large saucepan, heat the oil over medium-high heat. Add the onion, bell pepper, and garlic and cook, stirring, for about 5 minutes. Add the water, spinach, oregano, salt, and pepper and bring to a simmer. Cook, stirring, for 3 to 4 minutes. Stir in the couscous, chick-peas, and scallions, cover, and remove from the heat. Let stand for 10 minutes.

Fluff the couscous and fold in the lemon juice. Serve at once.

Here is delicious proof that jambalaya does not require sausage, poultry, or meat. This healthy adaptation is hearty, robust, and filled with good-for-you staples.

Yield: 6 servings

In a medium saucepan, combine the rice and water and bring to a simmer over medium-high heat. Stir the rice, cover the pan, and cook over medium-low heat until all of the liquid is
absorbed, 30 to 35 minutes. Remove from the heat and let stand for 5 to 10 minutes.

In a large saucepan, heat the oil over medium heat. Add the mushrooms, bell pepper, onion, celery, and garlic and cook, stirring, for 7 to 8 minutes. Add the tomato puree, tomatoes, beans, oregano, pepper, cayenne, and hot sauce and cook over medium-low heat for 15 minutes, stirring occasionally. Fold in the cooked rice and cook over low heat, stirring, for 4 to 6 minutes.

Ladle the jambalaya into wide bowls and serve at once.

This energetically spiced dish of luscious lentils and pungent curry has a smooth, pureed consistency. Serve it as a side dish or warm dip.

Yield: 4 to 6 servings

In a medium saucepan, heat the oil over medium heat. Add the onion and garlic and cook, stirring, for about 5 minutes. Stir in the tomato, curry powder, cumin, pepper, and turmeric and cook for 1 minute. Stir in the lentils and water and cook over
medium heat for 15 minutes, stirring occasionally. Stir in the potatoes and cook until the lentils and potatoes are tender, about 30 minutes, stirring occasionally. Stir in the salt, remove from the heat, and let stand for 5 to 10 minutes.

Transfer the lentils to a large serving bowl. Serve with Indian flat bread, pita bread, or flour tortillas.

This festive dish is exuberantly spiced, unpretentious, and a breeze to make. For maximum fun, serve a selection of toppings, such as chopped scallions, red onions, and sliced avocados.

Yield: 4 to 6 servings

In a large saucepan, heat the oil over medium-high heat. Add the onion, bell peppers, celery, and garlic and cook, stirring, for 6 to 8 minutes. Stir in the crushed tomatoes, beans, stewed tomatoes, chili powder, oregano, cumin, paprika, salt, Tabasco, and pepper and bring to a simmer over medium-high heat. Reduce the heat to low and cook, uncovered, for 25 to 30 minutes, stirring occasionally. Remove from the heat and let stand for 5 to 10 minutes before serving.

Ladle the chili into bowls and serve with corn bread or whole wheat bread.

This simple dish of chick-peas and potatoes exudes assertive curry flavors.

Yield: 4 servings

In a large saucepan, heat the oil over medium-high heat. Add the onion, tomato, garlic, and jalapeño and cook, stirring, for 5 minutes. Stir in the parsley, curry powder, cumin, salt, and pepper, reduce the heat to low, and cook, stirring, for 1 minute. Add the potatoes and water and bring to a simmer over medium-high heat. Reduce the heat to medium-low and cook for 15 minutes, stirring occasionally. Stir in the chick-peas and cook until the potatoes are tender, 10 to 15 minutes. To thicken, mash some of the potatoes against the side of the pan with the back of a large spoon.

Serve the curried vegetables over rice or other grains.

This side dish is traditionally made with West Indian pumpkin, a huge squash with a vibrant, sweet potato-like flesh. Butternut or red kuri squash can be substituted.