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

BIG

VE

GA

N

22

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

BIG

VE

GA

N

38

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

BIG

VE

GA

N

474

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