Recipe # 19: Vegan Risotto

Given my recent infatuation with nutritional yeast, I’ve been trying to find great ways to incorporate it into my diet. I love putting it on my falafel salads with a bit of tahini dressing or over a salad. With the cheesy taste it would be easy to try and make a sauce with it and put it over pasta for a macaroni and cheese dish. However, I’ve been in a quick-and-easy phase and tried something that turned into pure enjoyment. When you remove the grains, there will be some excess water that will help make a sauce. This goes great with broccoli or tofu as a side. Also, it would be a great and healthy addition to an omnivorous meal so feel free to share it with your friends. If you want to spice it up, add in the cayenne pepper for a nice kick!

Vegan Risotto
 

2 cups water
½ cup quinoa
½ cup amaranth
¼ cup nutritional yeast
3 Tbsp olive oil
1 tsp salt
1 tsp cayenne pepper (optional)

Bring the water to a boil in a medium sauce pan over high heat. Add the quinoa and amaranth, cover and reduce the heat to low. Cook for 15 minutes and remove from the heat. Add the nutritional yeast, olive oil and salt, stirring to incorporate and form a sauce. Let sit for 5 minutes covered, serve and enjoy.

Recipe # 13: Quinoa Tabouleh

dHaving a gluten intolerance, it can be difficult to find my way around restaurant menus and grocery stores.  I love Mediterranean cooking, which spurred my  mission to find the perfect combination of herbs and spices to complement the nuttiness of the quinoa in this gluten-free version of classic tabouleh (traditionally made with couscous, a wheat product).  Perfect for a refreshing meal on a hot spring day, this dishes just explodes with flavor in your mouth.  You may even want to make it a double if you anticipate having people in your fridge, because it won’t last long!

Quinoa Tabouleh

1 cup quinoa*
2 cups water*
1 cucumber
1 large tomato
1 lemon
½ cup chopped parlesy
¼ cup chopped mint
2 cloves garlic (optional)
Extra virgin olive oil (optional)
Salt & pepper

*Needs to be chilled; either prepare the quinoa the day before or in the morning before you assemble the salad.  Bring the water to a boil, add the quinoa and cover.  Reduce to a simmer and cook for 17 minutes.  Remove from the heat, let sit for 5 minutes and fluff with a fork.  Set the quinoa aside to let it cool, placing it in the refrigerator when it reaches room temperature (this avoids condensation)

Vegetable prep:

• Peel the cucumber and dice into large cubes.
• Slice the tomato and dice, laying two slices on top of each other for a faster process.
• Rinse and dry the parsley and mint.  Finely chop both herbs, avoiding the stems.
• Peel the garlic and slice very thinly - as thin as you can - and then slice the clove down the center for half-moon shape garlic slices (optional)

Place the chilled quinoa in a large mixing bowl and break up the clumps with your hands.  Add the cucumber, parsley, mint and juice of the lemon, incorporating the addition thoroughly.  Carefully place the tomatoes and garlic slices on top of the salad and gently toss the mixture.  Lightly drizzle with olive oil and salt & pepper to taste.  Can be refrigerated for 2 days.

Recipe # 3: Ramen-Style Tofu Soup (Gluten-free)

I make this quick, ramen-style dish when I am in a pinch and only have staples in my kitchen.  You probably already have most of the ingredients in your kitchen (and if you r don’t, you should), making the preparation very simple.  Your grocer most likely carries the Mori-Nu brand for the tofu in this soup, in a UHT container either in the refrigerated section on the shelf in the Asian cuisine aisle.  If you cannot find it, a soft tofu would work as well.  I prefer the Rapunzel brand of bouillon cubes.  However, if you don’t have bouillon cubes, a regular stock or broth would suffice.  Start to finish, this dish is done in 20 minutes - perfect for a quick, nutritious, filling meal with a side of steamed veggies.

Ramen-Style Tofu Soup (Gluten-free)

3 cups water
¾ cup quinoa
¼ cup amaranth
2 vegan bouillon cubes (no salt added)*
1 package firm silken tofu
2 tbsp. olive oil or sunflower oil
Salt & pepper

In a 5-quart saucepan, bring the water to a boil over medium-high heat.  Slice the tofu in 2-3 cm cubes and set aside.  When the water comes to a boil, add the grains, bouillon cubes, tofu and oil.  Bring the soup back to a boil, cover, and reduce to low heat; continue to cook for 20 minutes, stirring occasionally.  Remove from the heat and let sit, covered, for an additional 5 minutes.  There should be some broth left in the pot.  Give the soup a quick fluff, salt & pepper to taste, and serve on its own or with steamed vegetables.

*I prefer Rapunzel brand bouillon cubes.  If you don’t have this, you can substitute broth or stock for the water.

Recipe # 2: Quinoa-Amaranth Blend

 This versatile blend can be used as a healthy, more nutritious alternative to pasta and rice.  In most dishes, you can replace the grain with this blend for a nuttier flavor and more texture.

Quinoa-Amaranth Blend

¾ cup quinoa
¼ cup amaranth
2 cups water

In a 2 quart saucepan, bring the water to a boil over high heat. Add the grains, and stir. Bring the liquid back to a boil, and reduce to a light simmer and cover. Stir 1 or 2 times throughout cooking to prevent sticking. Depending on your heat, the grains should be done in 15-20 minutes. Remove from heat and stir. Cover the pot, again, and set aside for 5 minutes. Fluff the grains with a fork and enjoy! May be eaten by itself or as a side to another amazing dish.

*Yes, you need to let the quinoa sit after cooking. Trust me, it does make a difference!

*This blend is great on its own or drizzled with a bit of quality extra virgin olive oil. Additional suggestions:

• Sea salt and fresh ground pepper
• Paprika, olive oil and sea salt
• Olive oil and a touch of cayenne pepper (or more, if you have a taste for spice like me!)
• Marjoram and pepper (for a distinctive, refreshing side)

The Magic of Quinoa

Quinoa, a relatively new grain to the US food market, has been gaining momentum as a substitute for popular food staples like rice, bulgur, couscous, and even pasta. Originating from the Andean mountains of Peru, quinoa was a staple of the Incan diet. What makes this grain so versatile and unique? First, the nutritional value of this grain is beyond its competitors – and it is suitable for a gluten-free diet. Quinoa is important in a vegan diet because it is high in all 7 essential amino acids – namely, lysine. Why is lysine so important to vegans? Lysine is an essential amino acid that is not present in high enough amounts in most plant foods.

When following a vegan diet, it is important to combine foods effectively to ensure you get a complete protein. A complete protein is one that provides all the essential amino acids (the ones your body doesn’t produce naturally), in the proper ratios, necessary for proper muscular nourishment and development. Most plant foods, like leafy greens, wheat and rice, provide partial, or incomplete protein. When you use quinoa in your cooking, you can ensure that you get sufficient amounts of these amino acids in your meal.

Quinoa has a distinctive, nutty aroma and flavor when cooked. You may notice, perhaps even intrigued, by the curly pieces of germ in the quinoa. When cooked, the quinoa seed expands and the germ pops, producing the curly-cues you see. Quinoa has a slightly al dente texture, providing another component of gastronomical delight. Be careful not to salt your water when you are cooking quinoa, as the presence of salt will intensify; only salt the quinoa after cooking to get the right balance of flavor. Served on its own, with a light drizzle of extra virgin olive oil and some fresh ground pepper, quinoa is the perfect antidote to a humdrum diet. And, because it is high in fiber and protein, you don’t have to feel guilty about indulging your carbohydrate cravings.

*If you want to add some flare to a dish, try using red quinoa. Some stores will have this in their bulk section next to the more readily available white quinoa. Although there is no real taste difference, it can make you feel a bit exotic eating such a beautiful food.