Forks Over Knives: The Cookbook (39 page)

STIR-FRY DISHES CAN be as easy and uncomplicated as this one, which features broccoli and snow peas. Feel free to use as many different vegetables as you like, but maintain the ratio of vegetables to sauce. Keep a batch of the Chinese Brown Sauce and your favorite vegetables on hand, and you can make stir-fries at a moment’s notice.

SERVES 2

1 medium yellow onion, peeled and cut into ½-inch slices

1 large head broccoli, cut into florets

1 cup snow peas, trimmed

One 6-ounce can sliced water chestnuts, drained

¼ cup plus 2 tablespoons
Chinese Brown Sauce

¼ cup cashews,
toasted

Heat a large skillet over high heat. Add the onion, broccoli, snow peas, and water chestnuts, and stir-fry for 4 to 5 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. When the broccoli is crisp-tender, add the Chinese brown sauce and cook until thickened, about 3 minutes. Serve garnished with the toasted cashews.

VARIATION

Cabbage is one of those vegetables that benefits from being cooked with salt and pepper, and it doesn’t need much else. It does very well, though, in any stir-fry dish. To use it in this recipe, make the following adjustments: In place of the broccoli and snow peas, use 1 celery stalk, thinly sliced; 1 medium green pepper, seeded and cut into ½-inch dice; 1½ cups chopped green cabbage (about 1-inch pieces); and 1 head baby bok choy, thinly sliced. Season with ¼ teaspoon black pepper, or to taste, and replace the cashews with 4 green onions, thinly sliced.

MISO AND SAKE are good friends in many Japanese dishes. They make a flavorful sauce for this dish with not much effort. Serve this dish over brown rice or your favorite grain.

SERVES 4

¼ cup mellow white miso

½ cup
Vegetable Stock
, or low-sodium vegetable broth

¼ cup sake

1 medium yellow onion, peeled and thinly sliced

1 large carrot, peeled, cut in half lengthwise, and then cut into half-moons on the diagonal

1 medium red bell pepper, seeded and cut into ½-inch strips

1 large head broccoli, cut into florets

½ pound snow peas, trimmed

2 cloves garlic, peeled and minced

½ cup chopped cilantro, optional

Salt and freshly ground black pepper to taste

1.
Whisk together the miso, vegetable stock, and sake in a small bowl and set aside.

2.
Heat a large skillet over a high heat. Add the onion, carrot, red pepper, and broccoli and stir-fry for 4 to 5 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add the snow peas and stir-fry for another 4 minutes. Add the garlic and cook for 30 seconds. Add the miso-sake mixture and cook until heated through.

3.
Remove the pan from the heat and add the cilantro, if using. Season with salt and pepper.

THE EARTHY FLAVOR of squash pairs nicely with the tangy, salty flavor of miso. This is great served over either cooked pasta or brown rice.

SERVES 4

1 large winter squash, such as butternut or acorn, peeled, halved, seeded, and cubed

1 batch
Easy Miso Sauce

6 cups packed baby spinach

1.
Preheat the oven to 375°F.

2.
Steam the squash in a double boiler or steamer basket for 10 to 12 minutes, or until tender. Place it in a large bowl and toss it with the miso sauce. Spread the squash mixture in a 9 × 13-inch baking dish and bake for 15 to 20 minutes.

3.
While the squash bakes, steam the spinach in a large pot for 4 to 5 minutes, or until wilted.

4.
To serve, divide the spinach between four individual plates and top with the glazed squash.

NOTHING SAYS SUMMER like grilling, but this popular outdoor sport is not just for burgers. Vegetables really come to life on the grill and make even the simplest dinners into a special event. Serve these vegetables over your favorite cooked grain.

SERVES 6

½ cup balsamic vinegar

3 cloves garlic, peeled and minced

1½ tablespoons minced rosemary

1½ tablespoons minced thyme

Salt and freshly ground black pepper to taste

1 green bell pepper, seeded and cut into 1-inch pieces

1 red bell pepper, seeded and cut into 1-inch pieces

1 pint cherry tomatoes

1 medium zucchini, cut into 1-inch rounds

1 medium yellow squash, cut into 1-inch rounds

1 medium red onion, peeled and cut into large chunks

1.
Prepare the grill.

2.
Soak 12 bamboo skewers in water for 30 minutes.

3.
Combine the balsamic vinegar, garlic, rosemary, thyme, and salt and pepper in a small bowl.

4.
Skewer the vegetables, alternating between different-colored vegetables for a nice presentation. Place the skewers on the grill and cook, brushing the vegetables with the vinegar mixture and turning every 4 to 5 minutes, until the vegetables are tender and starting to char, 12 to 15 minutes.

NOTE
If it’s inconvenient to grill the skewers, they can be cooked under the broiler for 10 to 12 minutes instead. Baste and turn the skewers every 3 to 4 minutes, as you would on the grill.

PORTOBELLO MUSHROOMS ARE probably my favorite vegan burger. They are easy to prepare and they take on the flavor of whatever marinade you choose. You could serve these on whole-grain buns for a cookout, but for a wholesome, easy meal at home, serve them on a bed of grains with a salad.

SERVES 4

3 tablespoons low-sodium soy sauce

3 tablespoons brown rice syrup

3 cloves garlic, peeled and minced

1 tablespoon grated ginger

Freshly ground black pepper to taste

4 large portobello mushrooms, stemmed

1.
Combine the soy sauce, brown rice syrup, garlic, ginger, and pepper in a small bowl and mix well.

2.
Place the mushrooms stem side up on a baking dish. Pour the marinade over the mushrooms and let marinate for 1 hour.

3.
Prepare the grill.

4.
Pour the excess marinade off of the mushrooms, reserving the liquid, and place the mushrooms on the grill. Grill each side for 4 minutes, brushing with the marinade every few minutes.

VARIATION

During the last few minutes of grilling, brush the mushrooms with
Barbecue Sauce
.

CAULIFLOWER HOLDS UP well on the grill, and like many vegetables, it takes on the flavor of whatever marinade or sauce it meets. The mild flavor of the “steaks” is a perfect balance for the spicy lentil sauce. Serve them over brown rice or on a bed of fresh or wilted spinach. If you don’t have access to a grill, broiling or baking the cauliflower in a conventional oven yields good results, too.

SERVES 4

2 medium heads cauliflower

2 medium shallots, peeled and minced

1 clove garlic, peeled and minced

½ teaspoon minced sage

½ teaspoon ground fennel

½ teaspoon crushed red pepper flakes

½ cup green lentils, rinsed

2 cups
Vegetable Stock
, or low-sodium vegetable broth

Salt and freshly ground black pepper to taste

Chopped parsley

1.
Cut each of the cauliflower heads in half through the stem of the vegetable (the stem holds the “steak” together), and then trim each half so that you have a 1-inch-thick cutlet. Place each piece on a baking sheet. Save the extra cauliflower florets for other uses.

2.
Place the shallots in a medium saucepan and sauté over medium heat for 10 minutes. Add water 1 to 2 tablespoons at a time to keep the shallots from sticking to the pan. Add the garlic, sage, fennel, crushed red pepper flakes, and lentils and cook for 3 minutes. Add the vegetable stock and bring the mixture to a boil over high heat. Reduce the heat to medium and cook, covered, for 45 to 50 minutes, or until the lentils are very tender. Add water as needed to keep the mixture from drying out.

3.
Puree the lentil mixture using an immersion blender or in a blender with a tight-fitting lid, covered with a towel. Return the puree to the pan if necessary and season with salt and pepper. Keep warm.

4.
Prepare the grill.

5.
Place the “steaks” on the grill and cook each side for about 7 minutes.

6.
To serve, place the grilled “steaks” on a plate and spoon the sauce over them. Garnish with chopped parsley.

VARIATIONS

Instead of serving with the spicy lentil sauce, make a marinade with ½ cup
Ponzu Sauce
, 2 teaspoons ground coriander, a pinch of cayenne pepper, and salt to taste. Marinate the cauliflower for 1 hour before grilling. During the grilling, brush each side with any remaining marinade once or twice. Serve on a bed of rice or quinoa pilaf with a salad.