big vegan: more than 350 recipes: no meat/no dairy, all delicious
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BIGVEGAN
MORE THAN 350 RECIPESNO MEAT / NO DAIRYALL DELICIOUSPHOTOGRAPHS BY KATE SEARS
BY ROBIN ASBELL
Introduction to the Vegan World 8
CHAPTER 1 Pantry Staples 34
CHAPTER 2 Breakfast 52
CHAPTER 3 Breads 88
CHAPTER 4 Sauces and Condiments 110
CHAPTER 5 Appetizers and Snacks 134
CHAPTER 6 Salads 168
CHAPTER 7 Soups 222
CHAPTER 8 Side Dishes 260
CHAPTER 9 Main Courses 300
CHAPTER 10 Grilling 442
CHAPTER 11 Desserts 464
Resources 519
Ingredients Glossary 520
Index 529
Introduction to the Vegan World
Vegan is getting bigger all the time, so welcome to the party!
Some of you may be committed, long-time vegans, and some of you may just be starting to investigate this way of eating. Some of you may just want some great plant-based recipes to help you cut back on animal foods. You are all welcome, and there should be something for everyone in this book. Eating great foods that just happen to be animal-free is good for your health, good for the environment, and good for the animals, so every time someone chooses vegan, we all win. With even just one plateful, clean plant-based food makes a difference.
Eating this way is a celebration—a celebration of you nourish-ing yourself while reveling in the sensuous cuisine that springs from a nourished planet. It’s a celebration of the colors, tastes, scents, and textures that emerge from the soil and all the energy they possess. Feeling great, looking good, and doing good for the planet is just one big party, with no hangover the next day. As much as we look to food for pleasure, the ultimate hedonism is great health. Sure, junk food has its fleeting buzz, but living in a nourished body is a long-term plan for serious fun. Who doesn’t want to have more energy and avoid chronic disease? The most powerful tool for accom-plishing a vibrant state of being is your plate.
The plant-based food party is coming into its own place in the world. Good food is good food, transcending labels. Anyone who has ever eaten a crispy-hot slice of hearty bread spread with melting peanut butter and jam for lunch was enjoying a vegan meal with no label attached. Sublime pleasures like a perfect, ripe peach; a just-picked juicy tomato still warm from the sun; or a handful of crisp pistachios come from plant cuisine at its
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bonuses. The legumes/pulses, beans,
and seeds group, as well as the fortified
nondairy products, can make up your
concentrated protein sources. The top
of the triangle is the stuff you make sure
to keep in balance—like sweeteners and
fats. Your body needs some fats and
oils, so don’t think that lesser quantities
means total elimination.
The Vegan Pyramid
For many years, the food pyramid
published by the USDA was not vegan-
friendly and gave the impression that
vegan diets were unhealthful. Thanks to
the work of vegan-friendly dietitians, the
nutrition community has come around to
the soundness of an animal-free diet.
Medium fruit 1 Cut-up or cooked fruit ½ cup/125 mlFruit juice ½ cup/125 mlDried fruit ¼ cup/60 ml
Fortified fruit juice ½ cup/125 mlFigs 5
VEGAN FOOD GUIDE PYRAMID
CALCIUM-RICH FOODS 8 SERVINGS
FATS
2 SERVINGS
FRUITS
2 SERVINGS
VEGETABLES
4 SERVINGS
LEGUMES, NUTS,
AND OTHER
PROTEIN-RICH
FOODS
5 SERVINGS
GRAINS
6 SERVINGS
Cooked vegetables ½ cup/125 mlRaw vegetables 1 cup/250 mlVegetable juice ½ cup/125 ml
Bok choy, broccoli, col-lards, Chinese cabbage, kale, mustard greens, or okra 1 cup/250 ml cooked or 2 cups/500 ml rawFortified tomato juice ½ cup/125 ml
Cooked beans, peas, or lentils ½ cup/125 mlTofu or tempeh ½ cup/125 mlNuts or seed butter 2 tbsp/30 mlNuts ¼ cup/60 mlMeat analog 1 oz/28 g
Fortified soymilk or other fortified nondairy milk ½ cup/125 mlTempeh or calcium-set tofu ½ cup/125 mlAlmonds ¼ cup/60 mlAlmond butter or sesame tahini 2 tbsp/30 mlCooked soybeans ½ cup/125 mlSoynuts ¼ cup/60 ml
Calcium- fortified breakfast cereal 1 oz/28 g
Bread 1 sliceCooked grain or cereal ½ cup/125 mlReady-to-eat cereal 1 oz/28 g
Oils and fats 1 tsp/ 5 ml
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Making your own seitan is easy, now that gluten flour is readily available. Make a big batch on the weekend and put it in the slow-cooker, then you can keep some in the refrigerator and freeze some for later. Slice or tear the logs into pieces and simmer them in flavored broth or sauce, if desired.
Mock Duck or Seitan1 In a stand mixer with a dough hook or in a large bowl by
hand, mix together the gluten flour, chickpea flour, and yeast.
Measure 1½ cups/360 ml water. Put the miso in a cup and
whisk in a little of the water to make a smooth paste. Whisk
in the remaining water, 3 tbsp of the tamari, the bouillon/
stock paste, and the sesame oil. Stir the mixture into the dry
ingredients, then knead for 2 minutes, until spongy.
2 Cut two 10-in-/25-cm-long pieces of cheesecloth/
muslin. Divide the dough into two pieces, then form each
into an 8-in/21-cm log wrapped in cloth, smoothing the
outside as well as you can. Twist the ends and tie or
twist-tie to secure them well.
3 In a large pot or 2-qt/2-L slow-cooker, combine 2 qt/2 L
water with the remaining ¼ cup/60 ml tamari, the garlic, and
bay leaves. Bring to a simmer, then add the seitan bundles.
Simmer for 2 hours on the stovetop or for 5 hours in the slow-
cooker, until firm to the touch. Let the seitan and broth cool
to room temperature before unwrapping. This freezes well
for up to 3 months.
2 cups/255 g gluten flour
½ cup/65 g chickpea flour
2 tbsp nutritional yeast
2 tbsp dark miso
7 tbsp/105 ml tamari or soy sauce
1 tbsp vegetarian bouillon/stock paste or granules
2 tsp toasted sesame oil
4 garlic cloves
3 bay leaves
MAKES APPROXIMATELY
1¾ LB / 800 G
47
PAN
TR
Y STA
PLES
This sunny orange spread is a handy stand-in for butter, great for spreading on toast or drizzling on steamed veggies. Make a double batch to keep on hand for all your buttering needs. Not for baking, this is all about spreading, topping hot veggies, and dolloping on plain brown rice. Carrots make a beautiful buttery color, as well as add sweetness.
Veggie “Butter”1 In a small frying pan, heat the oil over medium heat. Add
the shallots and stir. When the mixture starts to sizzle, reduce
to the lowest heat and stir every few minutes. Cook until the
shallots are golden and soft, about 10 minutes.
2 In a small cup, stir together the stock and cornstarch/corn-
flour. When the shallots are caramelized and shrunken, stir
the stock mixture and add it to the pan. Stir and simmer until
thickened. Stir in the carrot puree and salt and heat through.
Remove the “butter” from the heat. If desired, puree it thor-
oughly in a food processor, or simply use as is. Store, tightly
covered, for up to 1 week in the refrigerator.
2 tsp cold-press corn oil
¾ cup/120 g minced shallots
½ cup/120 ml Basic Vegetable Stock (page 49)
2 tsp cornstarch/cornflour
2 tbsp very smooth carrot puree or carrot baby food
¼ tsp salt
MAKES ABOUT
¾ CUP / 145 G
384
This pasta is an opportunity to amplify and showcase the umami of mushrooms, with layer after layer of intense mushroom flavor. For the fungus lovers among us, this creamy, meaty pasta is a plateful of heaven.
Creamy Triple-Mushroom Fettuccine with Walnuts
1 Bring a large pot of water to a boil. In a spice or coffee
grinder, grind the dried mushrooms to a fine powder. Put
them in a small bowl and stir in the flour. Reserve.
2 Heat the oil in a large saucepan over medium-high heat.
Add the seitan and shiitakes and stir until browned, then add
the garlic. When the vegetables start to sizzle, sprinkle them
with the flour mixture and stir to combine. Keep stirring and
scraping until the flour is well moistened and the mushroom
powder is very fragrant.
3 As the mushroom-seitan mixture cooks, whisk together
the soymilk, wine, tomato paste/puree, yeast, miso, nutmeg,
cayenne, and turmeric in a measuring cup. Remove the pan
from the heat and use a heat-safe spatula to stir in about one
fourth of the soymilk mixture until smooth. Continue to add
the soymilk mixture in fourths, stirring after each addition until
all is incorporated. Stir in the parsley and salt and keep warm.
4 Heat a cast-iron frying pan over high heat. When the pan
is hot, coat it with oil spray and sear the portobello mush-
room slices, stirring as they shrink and brown. Cook the
fettuccine in the boiling water according to the package
directions and drain well.
5 In a serving bowl, toss the pasta with the sauce. Top with
the seared mushrooms, sprinkle with the toasted walnuts,
and serve.
2 small dried mushrooms (any variety)
2 tbsp unbleached all-purpose/plain flour
1 tbsp extra-virgin olive oil
8 oz/225 g seitan, thinly sliced
3 oz/75 g fresh shiitake mushroom caps, thinly sliced
2 garlic cloves, minced
1½ cups/360 ml plain soymilk or other milk
¼ cup/60 ml white wine
1 tbsp tomato paste/puree
1 tbsp nutritional yeast
1 tsp white miso
1 pinch ground nutmeg
1 pinch cayenne
1 pinch ground turmeric
½ cup/15 g fresh parsley or basil
½ tsp salt
Olive oil spray
8 oz/225 g fresh portobello caps, thinly sliced
8 oz/225 g dried fettuccine
¼ cup/30 g chopped walnuts, toasted
SERVES 4
Creamy Triple-Mushroom Fettuccine with Walnuts FACING PAGE
Sweet Potato Gnocchi with Creamy Almond-Sage Sauce PAGE 400
Chocolate Sandwich Os PAGE 474
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If you miss those familiar packaged cookies—the ones we used to dunk in cold milk—these will make you very happy. The crisp, dark, jumbo cookies are double-stuffed with creamy sweet filling, so prepare for a cookie buzz.
Chocolate Sandwich Os1 to make the dough: Preheat the oven to 325°F/165°C/
gas 3. Line two baking sheets/trays with parchment/baking
paper or silicone baking mats.
2 In a stand mixer or bowl, beat the margarine with the
sugar until fluffy. Beat in 3 tbsp of the milk and the vanilla.
In a medium bowl, whisk together the flour, cocoa powder,
and salt. Mix them into the wet mixture; it will make a stiff
dough. Add the remaining 1 tbsp milk only if the dough is
too crumbly to hold together. Scoop 2-tbsp portions and
form them into disks to make thirty-two cookies, then use
a metal spatula to flatten them to ¼ in/6 mm thick. Dip the
spatula in flour to keep it from sticking. Put the disks on the
prepared pans 2 in/5cm apart.
3 Bake for 8 minutes, turn the pans, then bake until the edges
look darkened, about 8 minutes (check at 5 minutes for
scorching). Let them cool on racks.
4 to make the filling: Put the sugar, oil, and vanilla in
a stand mixer fitted with the paddle or a medium bowl and
beat to combine. It will be stiff. Roll the filling into a cylinder
and slice it into 16 portions, then flatten each one to fit in the
cookies/biscuits.
5 Put each portion of filling between two cooled cookies/
biscuits; press lightly to adhere. Store in a tightly covered
container in the refrigerator for up to 1 week; let them come
to room temperature before serving.
Dough
½ cup/115 g Earth Balance margarine
1 cup/200 g sugar
3 to 4 tbsp/45 to 60 ml rice milk or other milk
½ tsp vanilla extract
1½ cups/170 g unbleached all-purpose/plain flour
¾ cup/75 g unsweetened cocoa powder
½ tsp salt
Filling
2½ cups/250 g powdered/icing sugar
½ cup/120 ml coconut oil
1 tsp vanilla extract
MAKES 16 FAT SANDWICH COOKIES
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