Vegetarian Chili

Canned tomatoes and beans make this a simple chili to prepare. Serve it with brown rice for a complete protein!

INGREDIENTS

• 2 Tbsp vegetable oil
• 1 1/2 cups sliced celery
• 1/2 cup chopped onion
• 1 clove garlic, minced
• 1 Tbsp chili powder
• 3/4 tsp ground cumin
• 2 cups water
• 1/2 cup dry lentils
• 16 oz. can tomatoes in juice, chopped
• 2 Tbsp tomato paste
• 1/4 tsp salt
• 1/8 tsp cayenne pepper
• 5 oz. can chickpeas, drained
• 5 oz. canned kidney beans, drained

METHOD

1. In large saucepan, heat the oil over medium heat.
2. Add celery, onion and garlic. Cook, stirring 5 minutes or until soft.
3. Add chili powder and cumin. Cook, stirring 1 minute.
4. Add water and bring to a boil.
5. Add lentils. Reduce heat, cover and simmer 20 minutes.
6. Add tomatoes and juice, tomato paste, salt and cayenne.
7. Cover and cook 25 minutes or until lentils are tender.
8. Add kidney beans and chickpeas. Cook, stirring 5 minutes. Serve over hot rice.

Serves 4.

White Chili

From the “Full of Beans” cookbook. First printed in Hot Off the Griddle #24, February 1994.

INGREDIENTS

• 2 tsp canola oil
• 1 lb lean ground pork or turkey or chicken
• 2 stalks celery, chopped
• 2 cloves garlic, minced
• 1 onion, chopped
• 1 Tbsp chopped pickled jalapeno pepper
• 1 tsp ground cumin
• 1 tsp ground thyme
• 1/2 tsp chili powder
• 1/2 tsp salt
• pinch cayenne pepper
• 1 bay leaf
• 2 cups cooked or canned white kidney beans
• 1 cup chicken stock
• 1/2 cup diced raw potato
• 1 Tbsp fresh lime or lemon juice
• 2 green onions, thinly sliced

METHOD

1. In large saucepan, heat oil over medium heat.
2. Cook pork, celery, garlic and onion, stirring to break up pork, for about 10 minutes or until pork is no longer pink.
3. Stir in jalapeno pepper, cumin, thyme, chili powder, salt, cayenne and bay leaf. # Cook stirring for 1 minute.
4. Add beans, stock and potato; bring to boil.
5. Reduce heat and simmer, partly covered, for 30 minutes. Discard bay leaf.
6. Just before serving, stir in lime juice.
7. Garnish with green onions.

Soba and Squash

Recipe from The Grain & Salt Society and adapted from Vegetable Heaven by Mollie Katzen.

INGREDIENTS

• 1 rounded Tbsp mellow barley miso
• 2 tsp sunflower oil
• 2 cups sliced onion
• 1/2 tsp sea salt
• 2-3 cups peeled, diced butternut squash
• 1/2 pound uncooked buckwheat soba
• 1 cup tofu, cut into strips and baked with 1 Tbsp tamari sauce and 2 tsp sesame oil in 350F oven for 30 minutes
• 1/2 cup fresh basil leaves, coarsely chopped
• pumpkin seeds toasted in 350F oven for 12 minutes
• 1 pinch cayenne (or to taste)

METHOD

1. Combine the miso with 1 1/2 cups hot water in a small bowl and mash with a spoon until the miso is mostly dissolved. Set aside.
2. Heat the oil in a large deep skillet over medium-high heat. Add the onion and saute for about 5 minutes. Sprinkle in the sea salt, cover and cook for about 10 minutes more over medium heat. Stir in the squash, cover again and cook for 10 minutes longer or until the squash is just tender.
3. Stir the miso solution and tofu into the sauteed onion and squash. Turn the heat way down, cover and let simmer very quietly while you cook the soba according to the directions on the package.
4. When the noodles are done, drain and transfer to a serving bowl.
5. Pour the vegetable-miso mixture over top. Toss, adding the basil and cayenne to taste as you go. Sprinkle with pumpkin seeds.

Vegetable Walnut Loaf

From Edna Staebler’s “More Food that Really Schmecks”

INGREDIENTS

• 1 1/2 cups soft bread crumbs (whole wheat preferred)
• 1 cup walnuts, chopped
• 1 medium onion, chopped
• 1 1/2 cups cooked carrots, chopped
• 3 eggs, slightly beaten
• 1 1/2 cups milk
• 1 1/2 cups cooked or canned peas
• 1 1/2 tsp salt
• pepper to taste
• 2 Tbsp melted butter

METHOD

1. You may put all of this into your blender or food processor until it is finely chopped, or do the job with a grinder or sharp knife.
2. Mix all together thoroughly, pack it into a well-buttered loaf pan and bake at 350 F for an hour or more. (Edna says an hour — we say about an hour and a half. Foil lining the pan is also a good idea, easier to unmold.)

Indonesian Beef Fried Rice

From Deborah Palmer of A Movable Feast

A sweet, simple, tasty dish. Ingredients are basic. Preparation is a cinch. Flavours are a palate-friendly combo of familiar and exotic. This one is a sure winner for both adults and kids to make and eat. 

INGREDIENTS

• 2 Tbsp vegetable oil
• 1 onion chopped
• 2 cloves garlic, minced
• 1 zucchini, halved lengthwise and chopped
• 2 cups (6 oz.) sliced mushrooms
• 8 oz ground beef
• 2 Tbsp each, ketchup and soy sauce (or 1/4 cup ketjap manis, a sweet Indonesian soy sauce)
• 2 tsp each, brown sugar and paprika
• 1/2 tsp chili paste or hot pepper flakes (optional or to taste)
• 3 cups cooked rice

GARNISH

Large tomato cut in wedges
Half long cucumber thinly sliced
Egg strips (see method)

METHOD

1. In small non-stick pan, put 1 tsp oil.
2. Add one well-beaten egg; swirl round to cover pan.
3. Cook 2 minutes or till set.
4. Flip. Cook other side for 1 minute.
5. Cook and slice into strips for garnish. Set aside.
6. In a large skillet or wok over medium heat, cook onion, garlic, zucchini and mushrooms for 8 to 10 minutes, until starting to brown.
7. Add beef. Cook and break up any chunks until it is no longer pink.
8. Add ketchup, soy sauce (or ketjap manis), brown sugar, paprika and chili.
9. Cook, stirring, for 2-3 minutes on low heat.
10. Stir in rice. Reduce heat to very low.
11. Cook, stirring gently for 3 to 5 minutes or until heated through.

Garnish and serve.

Eggs Adelaide with Bechamel Sauce

From Deborah Palmer of A Movable Feast

A favourite recipe from living in Toronto at Adelaide and Parliament during the 70s.

EGGS ADELAIDE

• 2 Tbsp butter
• 1 small onion, minced
• Pepper and nutmeg
• 1 large package spinach
• 4 eggs
• 8 to 12 shrimp
• 1 cup grated cheese of your choice (Cheddar, Edam, Swiss, etc)
• One recipe sauce Béchamel (see below)

METHOD

1. In large pan, sauté onion in melted butter. Add spinach, pepper and nutmeg.
2. Cook over medium low heat until just wilted.
3. Remove from pan; place spinach mixture in a greased pie pan.
4. Break eggs and arrange them on top of the spinach mixture.
5. Place shrimp, one on either side of each egg.
6. Carefully pour sauce over each egg to cover and surround it.
7. Sprinkle generously with cheese.
8. Place in 350 oven for about 15 to 20 minutes.

Serve with crusty bread.

SAUCE BECHAMEL
For the roux:

• 3 Tbsp butter
• 3 Tbsp flour, white or whole wheat

For the sauce:

• 2½ cups hot milk
• Nutmeg, freshly grated
• Salt and pepper, freshly ground

METHOD

1. Melt better in small saucepan over low heat. When it starts to foam up, stir in flour with wooden spoon until combined.
2. Cook roux over medium heat for 3 to 4 minutes. Keep stirring. 
3. Do not let mixture brown.
4. Heat milk in microwave until hand hot.
5. Slowly add milk to roux, whisking to prevent lumps. Bring to a bubble, then lower heat.
6. Simmer and stir until sauce is smooth, about 10 minutes. You may stir less often as sauce thickens but keep a sharp eye out to ensure sauce does NOT brown on bottom which will affect its taste (badly).

Sauce can be served with any vegetable and also with chicken and seafood.

BBQ Salmon Steaks

From Foodstuffs Hot Off the Griddle, June 1998.

INGREDIENTS

• 2 Tbsp lemon juice
• 1 Tbsp olive oil
• 1 tsp dried crushed rosemary or dill (or 1 Tbsp fresh herbs)
• salt & pepper to taste

METHOD

1. Drizzle marinade over steaks and turn to coat both sides.
2. Refrigerate, covered, for 30 minutes or up to 3 hours.
3. Grill about 4” from the coals, turning once until no longer “shiny” in the middle, but flaky and tender.

Cheese & Onion Oat Pie

From High Fibre Recipes by Gina Steer

INGREDIENTS

• 1 tbsp sunflower oil, plus 1 tsp
• 25g butter
• 2 medium onions, peeled and sliced
• 1 garlic clove, peeled and sliced
• 150g oats
• 125g aged cheddar cheese, grated
• 2 medium eggs, lightly beaten
• 2 tbsp freshly chopped parsley
• salt and pepper
• 275g baking potatoes, peeled
•  

METHOD

1. Preheat oven to 180 C. Heat the oil and half the butter in a saucepan until melted.
2. Add the onions and garlic and gently cook for 10 minutes. Remove from the heat and tip into a large bowl.
3. Spread the oats out on a baking sheet and toast in the oven for 12 minutes. Leave to cool, then add to the onions with the cheese, eggs, and parsley. Season to taste and mix well.
4. Line the base of an 8 inch round tin with greaseproof paper and oil well. Thinly slice the potato and arrange the slices on the base, overlapping them slightly.
5. Spoon the cheese and oat mixture on top of the potato, spreading evenly. Cover with foil and bake for 30 minutes.
6. Invert the pie onto a baking sheet so that the potatoes are on top. Carefully remove the tin and paper.
7. Melt remaining butter and brush over the potato topping. Place under broiler until the potatoes are lightly browned, cut into wedges, and serve.

Chickpea & Spinach Curry

A recipe from Vegan with a Vengeance by Isa Chandra Moskowitz

INGREDIENTS

• 1 (12-ounce) can whole tomatoes (in juice, not puree)
• 3 Tbsp vegetable oil
• 2 tsp mustard seeds
• 1 large onion, cut into 1/4-inch dice (about 2 cups)
• 4 cloves garlic, minced
• 2 Tbsp fresh ginger, minced
• 3 tsp curry powder
• 3 tsp ground cumin
• 1 tsp ground coriander
• 1/8 tsp ground cloves
• 1/2 tsp ground cinnamon
• 1/4 tsp asafoetida (see note)
• 3 cardamom pods
• 1 tsp salt
• 10 cups fresh spinach, well rinsed and chopped
• 4 cups chickpeas, cooked and drained, or 2 (15-ounce) cans, drained and rinsed
   

METHOD

Prepare the tomatoes by removing them one at a time from the can, squeezing out the juice, and tearing them into bite-size pieces. Place the prepared tomatoes in a bowl and reserve the juice in the can.
Preheat a medium-size saucepan over moderate heat; pour in the vegetable oil and then the mustard seeds. Let the seeds pop for about a minute (you may want to cover the pot so that the seeds can’t escape), then add the onion; turn up the heat to medium-high and saute for 7 to10 minutes, until the onion begins to brown. Add the garlic and ginger, and saute 2 more minutes. Add spices, salt and 1/4 cup of the reserved tomato juice; saute one minute more. add tomatoes and heat through. Add handfuls of spinach, mixing each addition until wilted. when all the spinach has completely wilted and the mixture is liquid-y, add the chickpeas. Lower the heat, cover and simmer for 10 minutes, stirring occasionally. Taste, and adjust the spices if necessary. Simmer uncovered for about 10 minutes, or until thick, stew-like consistency is achieved.

NOTE: Asafoetida, also called hing powder, is root resin used in small doses in many Indian dishes. It can be tricky to find but course we have here at FOODSTUFFS, you will fall in love with its aromatic scent and flavour.

Couscous with Vegetables

From “The New York Times Natural Foods Cookbook”.

The food so nice they named it twice. 

INGREDIENTS

• 2 cups couscous
• 1/2 cup water
• 1/4 cup butter
• 1 cup cubed carrots
• 1 cup diced celery
• 1 green pepper, seeded and cubed
• 1 cup 1-inch pieces green beans
• 1 1/2 cups shredded red cabbage
• 1 cup tiny broccoli flowerets
• 1 cup fresh peas
• salt
• 3 cups boiling vegetable broth
• 1 cup button mushrooms
• 2 cups drained canned chick peas

METHOD

1. Spread the couscous on a baking sheet, sprinkle with the water, and mix lightly with the fingers to moisten all grains.
2. Place grains in a muslin lined colander over a pan of boiling water, or in a special couscous pot.
3. Cover and steam for 20 minutes.
4. Stir the grains and steam for 20 minutes longer.
5. Stir in the butter.
6. Meanwhile, put the carrots, celery, green pepper, beans, cabbage, broccoli and peas in a heavy saucepan.
7. Add salt to taste and pour the broth over all.
8. Cover and cook the vegetables until barely crisp tender, about 10 minutes.
9. Add the mushrooms and chick peas and cook for 5 minutes longer.
10. To serve, arrange the couscous in a large deep dish and pile it into a conical shape.
11. Arrange the drained vegetables neatly around then pour some of the vegetable broth over the couscous.

Serves 6.

Curried Nut Loaf

This loaf makes a great non-meat alternative. Excellent paired hot with rice, yogurt, hummus, mango chutney or a rich tomato sauce! Also fabulous cold with a salad!

INGREDIENTS

• 1/2 lb (225 g) brazil nuts or walnuts, finely chopped
• 1/2 lb (225 g) fresh tomatoes, peeled and chopped
• 1 green pepper, de-seeded and finely chopped
• 2 onions, finely chopped
• 3 oz (75 g) breadcrumbs
• 1 clove crushed garlic
• 1 tsp mixed dried herbs (or a particular favourite)
• 1 tbsp curry powder
• 1 egg, beaten
• cooking oil
• salt and peper to taste

METHOD

1. Preheat oven to 425 degrees (220 degrees celsius).
2. Grease one 7 inch (18 cm) square cake tin.
3. Begin by frying onion and chopped pepper in oil (about 10 minutes).
4. Mix the nuts and bread crumbs in a large bowl, adding the garlic, herbs, and curry powder.
5. Stir in onion, pepper, and tomatoes.
6. Add the beaten egg and pack the mixture into the prepared tin and bake for 30-40 minutes (until golden).

Bon appetite!

Fusili with Sundried Tomatoes

From Light and Easy Diabetes Cuisine. We first printed it in Hot Off the Griddle #45, November 1995.

INGREDIENTS

• 8 oz. vegetable flavoured fusili
• 1 tbsp virgin olive oil
• 1/2 tsp hot pepper flakes
• 1 large garlic cloves, minced
• 2 green onion, chopped
• 2 tbsp sun dried tomatoes, chopped
• 1 tbsp chopped ginger root
• 1 tbsp grated orange zest
• 1 tbsp tomato paste
• 1/2 cup drained and chopped canned Italian plum tomatoes
• 1/4 cup chicken broth
• salt and pepper to taste
• 2 tbsp chopped chives
• 1 tsp sesame oil

METHOD

1. Bring a large kettle of water to a boil and cook pasta until al dente, 8 to 10 minutes.
2. Drain in a colander and set aside.
3. In a large non-stick skillet, heat oil.
4. Add pepper flakes, garlic, green onions, sun dried tomatoes, ginger root and orange zest.
5. Stir fry 1 minute; then add pasta and stir fry 1 minute more.
6. Add tomato paste, plum tomatoes, broth, salt and pepper.
7. Mix all ingredients well.
8. Cook until heated through.
9. Garnish with chives and drizzle with sesame oil.

Marg's Easy and Delicious Macaroni

First printed in Hot Off the Griddle #47, January 1996. From the Collection of Marg Dye. We also call this Marcia-roni!

INGREDIENTS

• 2 cups elbow macaroni, cooked
• 1 can Campbell’s tomato soup
• 1 cup or more (lots more!) grated cheddar or cheddar/mozzarella cheese

METHOD

1. Cook macaroni until al dente.
2. Drain and rinse with cold water to remove starch.
3. Mix with one can tomato soup and half a cup grated cheese.
4. Put into greased 9 × 12 inch casserole.
5. Sprinkle remaining cheese on top; dot with butter and bake in 350 deg. oven for 30 minutes or until heated through and cheese has melted.

Orzo and Pignoli (Pine Nuts)

From Light & Easy Diabetes Cuisine. We first printed it in Hot Off the Griddle #47, January 1996.

INGREDIENTS

• 8 ounces orzo or other small pasta
• 1 tbsp virgin olive oil
• 3 tbsp pine nuts (pignoli)
• 1 tbsp dried leaf basil
• salt and pepper to taste

METHOD

1. Bring a large kettle of water to a boil and cook orzo until al dente, 3 minutes.
2. Drain in a colander.
3. Meanwhile, in a small, non-stick skillet heat oil and stir in pine nuts.
4. Cook until golden, about 5 minutes.
5. Add basil. Toss with orzo; season with salt and pepper to taste.
6. Heat through and serve.

Serves 6

Penne Rigata with Roasted Vegetables

From Deborah Palmer of A Movable Feast

Quick, easy and tasty … 

INGREDIENTS

• One 500 gram box penne noodles
• 2 red peppers or 1 red and 1 yellow, halved and seeded
• 2 to 3 medium zucchini, sliced lengthwise, thinly
• 1 to 2 eggplant, sliced lengthwise, thinly
• 1 bunch fresh basil
• 2 Tbsp olive oil
• Salt and freshly ground pepper
• Parmesan cheese, grated

METHOD
Cook and drain penne noodles according to instructions on package. Rinse noodles under cool water and dress lightly with 1 to 2 tsp olive oil. Place noodles in a large bowl or on a serving platter. Heat grill, oven broiler or barbecue. Roast vegetables, turning frequently. Grill until charred lightly. Remove from grill. Cool slightly. Slice peppers into strips. Slice zucchini and eggplant diagonally. Toss noodles and vegetables together. Drizzle with olive oil and sprinkle with parmesan.

OPTIONAL
Serve with Roasted Plum Tomato Sauce

Quinoa and Veggies with Peanut Sauce

This recipe is from PETA.org; contributed by Marissa Brayne.

A delicious, sweet and savoury dish—vegan and full of protein.

INGREDIENTS

• 1 cup water
• 1/2 cup quinoa (rinse well)
• your choice of veggies, such as broccoli, carrots, bell peppers, celery and mushrooms
• medium-sized block of tempeh
• 1 Tbsp oil
• 1/2 cup orange juice (OJ)
• 1/2 cup peanut butter (PB)
• 2-3 Tbsp soy sauce
• crushed red pepper flakes (optional)

METHOD

1. In a saucepan, bring the cup of water to a boil and add the quinoa. Reduce heat and cover, cooking for about 10 minutes or until the water is absorbed.
2. Wash and cut all the veggies you are going to use. (Sometimes when I’m feeling crazy, I’ll add bamboo slices. Give it a try . . . bamboo isn’t just for pandas!)
3. Cut the tempeh into bite-sized pieces and fry it in the oil. Set aside.
4. Lightly steam the veggies (except for broccoli, if using) until they are about halfway cooked. Add the OJ, PB and soy sauce. Keep this mixture on really low heat so the PB doesn’t burn.
5. Add the fried tempeh and broccoli (if using). This will cause all those lovely broccoli florets to suck up the flavour of the soy sauce. When you bite into them, they are little flavour fireworks in your mouth. Broccoli doesn’t take long to get tender, so keep an eye on it.
6. You can add more or less PB and OJ, depending on the texture you want.
7. Top with crushed red pepper flakes if you’d like a kick. Then pour the sauce over the quinoa and you’re done!

Salmon and Broccoli Crustless Quiche

INGREDIENTS

• 1 Tbsp butter
• 1 medium onion, chopped
• 1 cup chopped broccoli
• 1 cup milk
• 4 large eggs
• 3/4 cup biscuit mix
• 1/4 tsp dried dill weed
• 1/2 tsp salt
• 1/4 tsp pepper
• 213 gram tin canned salmon (drained and flaked)
• 1 cup grated cheese

METHOD

1. Melt butter and saute onion for 4 minutes or until tender.
2. Stir in broccoli. Cook 1 minute.
3. Beat together eggs, biscuit mix, dill, salt and pepper. Stir in salmon, cheese and broccoli mixture.
4. Pour into greased 10-inch pie plate. Bake at 400 F for 30-35 minutes or until knife inserted close to centre comes out clean.
5. Let stand for 5 minutes.

Serves 6 to 8.

Slow Cooker Butter Chicken

From CanadianLiving.com. Tested and recommended by Kim Falls
 

INGREDIENTS

• 2 onions, diced
• 3 cloves garlic, minced
• 3 Tbsp (45 mL) butter
• 2 Tbsp (30 mL) grated fresh ginger
• 2 Tbsp (30 mL) packed brown sugar
• 2 tsp (10 mL) chili powder
• 3/4 tsp (4 mL) ground coriander
• 3/4 tsp (4 mL) ground turmeric
• 1/2 tsp (2 mL) cinnamon
• 1/2 tsp (2 mL) ground cumin
• 1/2 tsp (2 mL) salt
• 1/2 tsp (2 mL) pepper
• 1 can (28 oz/796 mL) diced tomatoes
• 1 cup (250 mL) sodium-reduced chicken broth
• 1/4 cup (60 mL) almond butter or cashew butter
• 3 lb (1.4 kg) boneless skinless chicken thighs, quartered
• 1 cup (250 mL) sour cream
• 2 Tbsp (30 mL) chopped fresh cilantro
   

PREPARATION

1. In slow cooker, combine onions, garlic, butter, ginger, brown sugar, chili powder, coriander, turmeric, cinnamon, cumin, salt, pepper and tomatoes.
2. Whisk broth with almond butter; pour into slow cooker.
3. Cover and cook on low for 5 hours or for up to 8 hours
4. With immersion blender, purée sauce until smooth.
5. Add chicken; cook, covered, on high until juices run clear when chicken is pierced, about 30 to 40 minutes.
6. Stir in sour cream, sprinkle with cilantro and serve.

Super Speedy Gnocchi Pesto

Adults and kids alike will love this easy meal.

INGREDIENTS

• 1 package Aurora Spelt Gnocchi (wheat-free) or Rice Gnocchi (gluten-free)
• 4 cups chopped kale (or your favourite leafy green vegetable)
• 1 white onion, chopped
• ¼ cup Sunflower Kitchen Kale & Oregano Pesto or Basil Pesto

METHOD

1. In a medium sized pot, boil water and cook gnocchi (it will float to the top when done). In a skillet, sauté onion in a little oil and add kale.
2. Once your gnocchi is cooked, add it to the onion and kale, add your pesto of choice, and voila!

This meal is so fast you may even have time for garlic bread!

Vegetable Kabobs with Marinated Tofu

From “Cooking Vegetarian”.

Assemble the kabobs before a picnic or beach barbecue. Serve on a bed of rice or in a pita pocket. 

INGREDIENTS

• 1 pkg. firm tofu (10 oz/300g)
• Tofu Marinade (following)
• 16 small mushrooms
• 1 sweet red bell pepper
• 1 zucchini
• 8 cherry tomatoes

TOFU MARINADE

• 1/2 cup canned tomatoes
• 1/2 cup tamari or soy sauce
• 1/2 cup water
• 1/4 cup apple cider vinegar
• 2 Tbsp toasted sesame oil
• 1 tsp chopped garlic
• 1 tsp grated peeled ginger root
• 1/2 tsp turmeric

METHOD

1. In blender, puree all ingredients for marinade; blend for 10 seconds (until smooth).
2. Transfer to jar with tight-fitting lid. (Marinade will keep in the fridge for 2-3 weeks).
3. Cut tofu into 3/4 inch cubes
4. Cover with Tofu Marinade and refrigerate for 4-6 hours.
5. Cut bell pepper and zucchini into same size pieces as tofu.
6. Starting and ending with mushrooms, thread vegetables and tofu onto eight 10” bamboo skewers.
7. Grill skewers or place on baking sheet 6” under broiler for 10 minutes, turning and basting occasionally with marinade.

Makes 4 servings.