After a recent encore viewing of Forks Over Knives, several of us were inspired to cook some plant-based foods last night. On the menu were spicy peas, sweet corn salad with cucumbers and tomatoes, and this grilled corn, zucchini, and bell pepper salad with black beans and barley. Thanks for Oh She Glows for this recipe. If you dice instead of chop the vegetables, you can have more of a relish/salsa for chips. Because everything is better on a chip.
- 3 bell peppers (any color–I used a few beautiful purple peppers that turned an unappetizing gray after grilling)
- 2 zucchinis, sliced in half lengthwise
- 6 ears of corn, husk removed
- 1.5-2 cups cooked black beans (or one 15oz can)
- 1/2 cup uncooked wheatberries (I used barley since that was available)
- 3 tbsp extra virgin olive oil
- 1/4 cup fresh lime juice (2 limes) I’m sure lemon works too
- 2 tbsp balsamic vinegar
- 2 small garlic cloves, minced
- 2 tbsp minced fresh cilantro (or herb of choice)
- 1 tsp maple syrup (or other sweetener)
- 1 tsp Dijon mustard
- Salt and Pepper, to taste
1. Preheat the grill over medium heat. When it’s ready add the corn, rotating every few minutes. After about 10 minutes, add the zucchini and bell peppers. No need to chop the peppers, you can leave them whole. Grill for another 10 minutes, rotating frequently, until lightly charred.
2. Meanwhile, cook your grains on the stovetop (if using them) according to package directions. In a small bowl, whisk together the dressing ingredients and adjust to taste.
3. When vegetables are done on the grill, cool, and then remove corn and chop the peppers and zucchini. Mix the drained and rinsed beans, grains, dressing, and vegetables together in a large bowl. Add a generous amount of salt and pepper, to taste. Will keep for a few days in the fridge.
This recipe comes from Crazy Sexy Kitchen, the creative vegetarian cookbook by Kris Carr and Chad Sarno. Not only is this chili delicious and filled with vegetables, but it can be made in under 45 minutes from start to finish. Serve with your favorite chips. We tried Lundberg’s rice chips–Fiesta Lime flavor. We crushed them up and sprinkled them on top for added crunch and flavor.
- 1 1/2 Tbs. cumin seeds
- 2 Tbs. olive oil
- 1 white onion, diced
- 3 garlic cloves, minced
- 1 jalapeño chile, finely diced (omit seeds or use less jalapeño for a milder chili)
- 2 Tbs. chili powder
- 1 1/2 cups ground seitan, crumbled tempeh, or finely diced mushrooms (I used frozen Quorn crumbles)
- 1 zucchini, diced (I used 2 small zucchini)
- 1/2 cup diced potato
- 1 15-oz. cans of black beans, rinsed (The recipe called for 2 black bean and one kidney, but I reversed it because that’s what I had on hand)
- 2 15-oz. can of kidney beans, rinsed
- 1 14-oz. can of crushed tomatoes, such as San Marzano
- 2 Tbs. maple syrup
- 1 tsp. sea salt
- 1/2 bunch of fresh cilantro, plus more for garnish (optional)
- 1 cup kale, chopped
- Diced avocado, for garnish, optional
1. Toast cumin seeds in dry soup pot over medium heat for 2 minutes or until aromatic.
2. Add oil, onion, garlic, and jalapeño. Stir until onion is golden and translucent. Add chili powder, seitan, zucchini, and potato, and stir well. Sauté 3 to 4 minutes, stirring constantly. Add black beans, kidney beans, tomatoes, 2 cups water, maple syrup, sea salt, and cilantro. Cover pot, reduce heat to low, and cook 20 to 25 minutes, or until potatoes are tender.
3. Remove from heat; stir in kale. Garnish with diced avocado and sprigs of fresh cilantro, if using.
This recipe comes from Food and Wine’s March 2012 issue. The kale, carrots, and garlic came from the Carroll Garden’s farmer’s market.
- 1 cup long-grain brown rice
- 1 cup red quinoa
- 1/4 cup extra-virgin olive oil
- 1 small onion, finely diced
- 1 carrot, sliced crosswise 1/4 inch thick
- 1/4 pound shiitake mushrooms, stems discarded and caps thinly sliced
- 1 small zucchini, halved lengthwise and sliced crosswise 1/4 inch thick
- 1 head of broccoli—stems peeled and sliced into coins, heads cut into small florets
- One 12-ounce bunch kale, large stems discarded
- 1/4 cup tahini, at room temperature
- 1/2 cup fresh lemon juice
- 2 garlic cloves, minced
- 2 tablespoons warm water
- 1/4 teaspoon crushed red pepper
- 1 ripe avocado, cut into 1/2-inch dice
- 1 cup mung bean sprouts (I omitted these)
- In a medium saucepan, cover the brown rice with 2 inches of water and bring to a boil. Cover and cook over low heat until the rice is just tender, about 40 minutes. Drain and return the rice to the saucepan; keep covered.
- Meanwhile, in a small saucepan, combine the quinoa with 2 cups of water and bring to a boil. Cover the saucepan and simmer over low heat until the quinoa is tender and all of the water has been absorbed, 20 minutes.
- In a large skillet, heat 2 tablespoons of the oil. Add the onion and cook over moderate heat until translucent, about 4 minutes. Add the carrot and cook until starting to soften, about 3 minutes. Add the shiitake, cover and cook until tender, about 4 minutes. Add the zucchini, season with salt and cook, stirring a few times, until tender, about 3 minutes. Transfer to a bowl.
- Add the remaining 2 tablespoons of oil to the skillet. Add the broccoli, cover and cook over moderate heat, stirring a few times, until deep green, 5 minutes. Add the kale, cover and cook, stirring a few times, until the broccoli and kale are just tender, 4 minutes. Season with salt. Stir in the other vegetables.
- In a small bowl, whisk the tahini with the lemon juice, garlic, warm water and crushed red pepper. Season with salt.
- Transfer the brown rice and quinoa to bowls. Top with the cooked vegetables, diced avocado and bean sprouts (if using). Serve, passing the tahini sauce at the table.
If you want to use up a bunch of your root vegetables but don’t feel like turning on the oven, this is the perfect dish. You can make it in under 10 minutes, and can pretty much use any vegetables you want. The two key tools here are a mandoline and a mini food processor (You can use a blender, too). To make this salad a meal, serve it with the second recipe below, Quick Sesame Peanut Noodles.
Here are the vegetables I used:
- 1 harukei turnip
- 1 red beet
- 1 medium zucchini
- 1 medium yellow summer squash
Other vegetables you can substitute are: carrots, kohlrabi, any other type of beet…
Use a mandoline to thinly slice all of the vegetables and combine in a large bowl. Then, make the dressing:
- 1 clove of garlic, roughly chopped
- 1 teaspoon of fresh ginger, roughly chopped
- 2 tablespoons rice vinegar
- 1 tablespoon soy sauce
- 1 teaspoon honey or sugar
- 1 tablespoon olive oil
- 1 teaspoon sesame oil
- Place ginger and garlic in mini food processor and process for a few seconds. Scrape down sides if necessary.
- Add vinegar, soy sauce and honey in food processor and blend for another 30 seconds or so.
- Slowly drizzle in oils. I use the itty-bitty hole at the top of the mini-prep so that I can continue to process while adding the oils.
- Pour dressing over salad and combine. Serve immediately.
Bonus Recipe: Quick Sesame Peanut Noodles
- Banh Pho Noodles (wide, flat rice noodles–I used about 1/3 of the package of the very wide kind, like the type of noodle in Pad Thai)
- a handful or two of raw unsalted peanuts
- 1 teaspoon tahini
- 1 teaspoon soy sauce
- 1-2 tablespoons of scallion, roughly chopped
- Cook noodles according to package directions. I put mine in boiling water for about 6 minutes and then drained. Then I returned them to the pot.
- Blend noodles, tahini and soy sauce in a food processor for a 1-2 minutes, scraping down sides as necessary.
- Place peanut mixture in a bowl with 2-3 tablespoons warm water. Stir to combine.
- Pour mixture over noodles and add the scallions.
- Heat up the noodles over medium-low heat for 2-3 minutes, and serve immediately.
It seems as if the zucchini in my fridge were multiplying overnight. This Mediterranean recipe
comes from Mark Bittman’s How To Cook Everything Vegetarian. It is a great spin on ratatouille, and helps to solve the problem of the multiplying zucchini.
- 1 medium or 2 small eggplants
- 1/4 cup extra virgin olive oil
- salt and freshly ground black pepper
- 1 medium zucchini, roughly chopped
- 1 small onion, roughly chopped
- 1 tablespoon minced garlic
- 1 medium tomato, cored and roughly chopped
- 1 tablespoon fresh thyme leaves
- 1 tablespoon freshly squeezed lemon juice
- 1/4 cup minced parsley leaves for garnish
- Trim the eggplant and cut it into 1-inch cubes. (If the eggplant is large, soft, or especially seedy, sprinkle the cubes with salt, put them in a colander, and let them sit for at least 30 minutes, preferably 60. Rinse, drain, and pat dry.)
- Put 2 tablespoons of the oil in a large skillet over medium heat. When hot, add the eggplant, sprinkle with salt and pepper, and cook, stirring occasionally, until soft and golden, about 10 minutes. Remove from the pan and drain on paper towels.
- Put the remaining 2 tablespoons oil in the pan and add the zucchini. Cook, stirring occasionally, until just starting to wilt, about 2 minutes. Add the onion and garlic and cook and stir for another minute or two, until soft. Add the tomato and thyme and cook for another minute, until the tomato just starts to wilt and release its juice. Remove from the heat, stir in the lemon juice, and sprinkle with salt and pepper.
- Put the eggplant in a salad bowl and add the vegetables and dressing from the pan. Stir to combine. Cool to room temperature and taste and adjust the seasoning, garnish, and serve. (Or prepare the salad to this point, cover, and refrigerate for up to 2 days; garnish just before serving either cold or room temperature).