Forks Over Knives: The Cookbook (48 page)

3 cups cooked
brown rice
, fully cooled

Heat a large skillet over high heat. Add the asparagus, onion, and red pepper and cook for 4 to 5 minutes, stirring frequently. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add the Chinese brown sauce, lemon zest and juice, and jalapeño pepper and cook for another minute. Add the brown rice and cook until heated through.

QUICK-COOKING BABY BOK choy adds freshness to any dish in which it is used. Use the leaves as well as the stalks in this recipe. Sherry is a popular addition to many Chinese stir-fry dishes, but buy the real thing, not the cooking sherry found in most Asian sections of the supermarket—it has much more salt than real sherry.

SERVES 2

½ medium yellow onion, peeled and diced

½ medium red bell pepper, seeded and diced

1 bunch baby bok choy, trimmed and chopped

3 cloves garlic, peeled and minced, or to taste

¼ cup
Chinese Brown Sauce
, or to taste

2 tablespoons dry sherry, optional

½ teaspoon crushed red pepper flakes

2 cups cooked
brown rice
, fully cooled

4 green onions (white and green parts), thinly sliced

Heat a large skillet over high heat. Add the onion and red pepper and cook for 4 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add the baby bok choy and cook for 3 minutes. Add the garlic, Chinese Brown Sauce, sherry (if using), crushed red pepper flakes, and brown rice. Cook until heated through, then stir in the green onion.

SAVORY “MEATBALLS” AND stir-fried vegetables pair excellently in
Pineapple Sweet-and-Sour Sauce
. The “meatballs” do not keep well in the sauce, though, so keep them separate until ready to serve.

SERVES 4

1 medium yellow onion, peeled and diced

1 medium red bell pepper, seeded and diced

1 medium head broccoli, cut into florets

One 14-ounce can pineapple chunks, drained

1 batch
Pineapple Sweet-and-Sour Sauce

4 cups cooked
brown rice

1 batch
“Meatballs”

3 green onions (white and green parts), thinly sliced

1.
Heat a large skillet over high heat. Add the onion and red pepper and stir-fry for 3 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add the broccoli and cook until tender, about 5 minutes. Add the pineapple and sweet-and-sour sauce and cook until heated through.

2.
To serve, divide the brown rice between four individual plates, and top with the vegetable mixture and the “meatballs.” Garnish with the green onion.

EGGPLANT MAY APPEAR most often as Eggplant Parmesan in the United States, but it is made into thousands of different recipes around the world, from baba ghanoush in the Middle East, to punjabi eggplant in northern India, and in pilaf dishes like this one.

SERVES 4

2 cups
Vegetable Stock
, or low-sodium vegetable broth

1 cup brown basmati rice

1 large yellow onion, peeled and diced small

6 cloves garlic, peeled and minced

2 jalapeño peppers, seeded and minced

1 tablespoon cumin seeds,
toasted
and ground

1 tablespoon ground coriander

1 teaspoon turmeric

1 large eggplant, stemmed and cut into ½-inch cubes

2 cups cooked
chickpeas
, or one 15-ounce can, drained and rinsed

¼ cup finely chopped mint

½ cup
 finely chopped
 basil

Salt to taste

½ cup
 finely chopped
 cilantro

1.
Bring 2 cups of vegetable stock to a boil in a medium saucepan. Add the rice and bring the mixture back to a boil over high heat. Reduce the heat to medium and cook, covered, until the rice is tender, about 45 minutes.

2.
Place the onion in a large saucepan and sauté over medium heat for 7 to 8 minutes. Add water 1 to 2 tablespoons at a time to keep the onions from sticking to the pan. Add the garlic, jalapeño pepper, cumin, coriander, turmeric, and eggplant and cook until the eggplant is tender, about 12 minutes. Add the cooked rice, chickpeas, mint, and basil. Season with salt and serve garnished with the cilantro.

MADE WITH COUSCOUS, this dish would be more of a traditional North African dish, but brown rice makes it gluten-free, and basmati rice makes the dish even more delicious.

SERVES 4

3 to 3½ cups
Vegetable Stock
, or low-sodium vegetable broth

1½ cups brown basmati rice

1 large cinnamon stick

2 whole cloves

2 cardamom pods

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

1 medium carrot, peeled and cut into ½-inch dice

1 medium sweet potato, peeled and cut into ½-inch dice

½ small head cauliflower, cut into florets

2 cloves garlic, peeled and minced

1 cup peas, thawed if frozen

½ cup
 chopped
 cilantro

1 large pinch saffron, soaked in 3 tablespoons hot water

Salt to taste

1.
Bring 3 cups of vegetable stock to a boil and add the rice, cinnamon stick, cloves, and cardamom pods. Bring the mixture back to a boil over high heat, reduce the heat to medium, and cook, covered, until the rice is tender, about 45 minutes. Check the rice for tenderness and add more stock, if needed, and cook for another 10 minutes if necessary. Remove the cinnamon stick, cloves, and cardamom pods before serving.

2.
Place the onion in a large saucepan and sauté over medium-high heat for 7 to 8 minutes, or until the onion is tender and starting to brown. Add water 1 to 2 tablespoons at a time to keep the onion from sticking to the pan. Add the carrot and sweet potato and cook for 10 minutes. Add the cauliflower and garlic and cook 6 to 7 minutes longer, or until the cauliflower is tender. Add the peas, cilantro, and saffron and its soaking liquid, and season with salt. Add the cooked rice and mix well.

BLACK BEANS ARE not usually added to this popular Mexican rice dish, but their addition makes it into a one-pot meal. Use whatever beans you have on hand, or leave them out if you want to serve this as a side dish.

SERVES 4

1 poblano chile pepper, seeded and diced small

One 4-ounce can mild green chiles

1 cup
 coarsely chopped
 cilantro

½ cup spinach

4 cups
Vegetable Stock
, or low-sodium vegetable broth

1½ cups medium-grain brown rice

1 medium yellow onion, peeled and diced small

1 teaspoon ground cumin

1 jalapeño pepper, seeded and minced

2 cups cooked
black beans
, or one 15-ounce can, drained and rinsed

Zest of 1 lime

Salt to taste

1.
Add the poblano pepper, green chiles, cilantro, and spinach to a blender and puree. Add some of the vegetable stock, as needed, to achieve a smooth consistency. Add the mixture to a medium saucepan with the remaining vegetable stock. Add the brown rice and bring to a boil over high heat. Reduce the heat to medium and cook, covered, until the rice is tender, about 45 to 50 minutes.

2.
Place the onion in a large saucepan and sauté over medium heat for 7 to 8 minutes. Add water 1 to 2 tablespoons at a time to keep the onions from sticking to the pan. Add the cumin, jalapeño pepper, and black beans and cook for 5 minutes longer. Fold in the cooked rice and lime zest. Season with salt.

BIRYANI IS A spiced rice dish that originated in what is now Iran and was popularized in Indian restaurants across the United States. This healthy version uses brown basmati rice and skips the oil. The ingredient list is long, but the dish well worth the effort. Try it with
Coriander Chutney
and whole-grain flatbread.

SERVES 4 TO 6

FOR THE RICE:

2 cups brown basmati rice

2 teaspoons turmeric

1 teaspoon ground cumin

1 teaspoon ground coriander

½ teaspoon ground cardamom

½ teaspoon ground cinnamon

Salt to taste

FOR THE VEGETABLES:

1 medium yellow onion, peeled and diced

2 stalks broccoli, cut into florets

1 small head cauliflower, cut into florets (about 3 cups)

2 medium carrots, peeled and thinly sliced

6 cloves garlic, peeled and minced

2 teaspoons ground coriander

1 teaspoon whole cumin seeds,
toasted
and ground

2 tablespoons grated ginger

½ cup golden raisins

¼ cup sliced almonds,
toasted

Salt to taste

TO MAKE THE RICE:

1.
Bring 4 cups of water to a boil in a medium saucepan. Add the rice and bring the pot back to a boil over high heat. Reduce the heat to medium and cook the rice, covered, for 40 minutes. Stir in the turmeric, cumin, coriander, cardamom, and cinnamon, season with salt, and cook for another 5 minutes or so, or until the rice is tender.

TO MAKE THE VEGETABLES:

2.
Place the onion in a large saucepan and sauté over medium heat for 8 minutes. Add water 1 to 2 tablespoons at a time to keep the onions from sticking to the pan. Add the broccoli, cauliflower, and carrots to the pan and cook until the vegetables are tender, about 8 to 10 minutes. Add the garlic, coriander, cumin, and ginger, mix well, and cook for another 5 minutes. Add the cooked rice, raisins, and almonds. Season with additional salt and mix well.

THIS RECIPE CAME about like a lot of my recipes: I had leftover ingredients in the fridge that needed to be used, and they all ended up in the same pan. When a dish succeeds with leftovers, it generally becomes even better when prepared with fresh ingredients.

SERVES 4

½ cup wild rice

1 medium onion, peeled and diced small

1 medium carrot, peeled and grated

1 small red bell pepper, seeded and diced small

3 cloves garlic, peeled and minced

1 tablespoon grated ginger

1½ cups chopped green cabbage

1 cup cooked
chickpeas

1 bunch green onions (white and green parts), thinly sliced

3 tablespoons chopped cilantro

Salt and freshly ground black pepper to taste

1.
Bring 2 cups of water to a boil in a large saucepan. Add the rice and bring the water back to a boil over high heat. Reduce the heat to medium and cook the rice, covered, for 55 to 60 minutes. Drain off any excess water and set aside.

2.
Heat a large skillet over a medium heat. Add the onion, carrot, and red pepper, and sauté the vegetables for 10 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add the garlic and ginger and cook for another minute. Add the cabbage and cook for 10 to 12 minutes, or until the cabbage is tender. Add the chickpeas, green onion, and cilantro. Season with salt and pepper and cook for another minute to heat the chickpeas. Remove from the heat, add the cooked wild rice, and mix well.