Vegetables

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Potato Salad

- from the Health Promotion cookbook

12 cups red potatoes, cut into 1-in cubes
1 cup vegetable stock
3 cups water
3 ribs of celery, diced
2 carrots, diced
1 red or green bell pepper, diced
1/2 cup diced green onions
1 1/2 T dill weed
1 tsp basil
1/2 tsp garlic powder
1/2 tsp onion powder

In a 4-qt saucepan, simmer the potatoes in the stock and water until just tender. Allow to cool. In a large mixing bowl, combine the remaining ingredients, and let stand to marry the flavors. When the potatoes are cool, mix all the ingredients together and serve.

Servings: 8

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Rosemary Mashed Potatoes

- from Fat Free & Delicious

Serves 6

8 medium potatoes, peeled and quartered
1/2 tsp rosemary powder, to taste
salt and white pepper, to taste

Cook potatoes until falling apart, approximately 20+ minutes. Drain, reserving cooking water. In a large bowl, mash potatoes, adding enough cooking liquid to make smooth. Add rosemary, salt and pepper, to taste. You can also use soymilk. Powdered rosemary can be made by grinding dried rosemary in a coffee grinder, or mortar and pestle.

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Sweet Potato Casserole

- from staff member Erin Azulay

2 cups sweet potatoes, cooked and mashed
3 bananas, mashed
1 1/2 cups soy milk
1/2 cup prune juice
1 tsp allspice
2 tsp chopped candied ginger

Preheat oven to 375 degrees. Combine all ingredients except ginger & beat till fluffy. Pour into greased casserole & bake 50 to 60 minutes.

Sprinkle with candied ginger.

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Veggie Confetti Couscous

Serves 6 (2 cup portions)

1 t ground cumin
1 t Herbavare spice
6 cups vegetable broth
3 cups uncooked couscous
1/4 cup chopped garlic
2 cup diced onion
2 cups diced zucchini
2 cups diced yellow squash
2 cups grape tomatoes
1/2 cup chopped cilantro
1/2 cup rice wine vinegar
2 T minced shallot
1/4 cup lime juice
2 T honey
salt and pepper to taste

In a large saucepan, combine 3 cups vegetable stock, cumin and Herbavare. Bring to a boil. Add couscous and remove from heat. Stir and cover. Allow to rest for ten minutes, then fluff.

In a nonstick skillet, heat remaining vegetable broth. Add onion and garlic; sauté to al dente. Add tomatoes, zucchini and squash. Cook to al dente. Combine vegetable mixture with hot couscous. Stir in remaining ingredients.

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Broccoli and Potatoes with "Cheese" Sauce

Serves 6 (1 cup servings)

3/4 cup sliced fingerling potato, cooked and processed
1/2 cup chopped roasted peppers
4 cups vegetable stock
1/2 cup brewers yeast
1/3 cup corn starch
1/4 cup fresh lemon juice
1/3 cup chopped shallots
1 t salt
1/2 t onion powder
4 cups broccoli florets blanched to al dente
2 cups sliced fingerling potato cooked al dente

Place the potato, shallot and 1 cup vegetable stock into pot. Cook the potato until soft. Process until smooth. Add 1 more cup stock and remaining sauce ingredients. Pour into a sauce pan; mix well with remaining stock and simmer for 5-10 minutes. Pour sauce over broccoli and potatoes and toss.

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Baked Squash with Blueberries

3 acorn squash
1 1/2 cups fresh or frozen blueberries
1/2 tart apple, peeled and diced
6 T firmly packed brown sugar
6 t butter

*You can reduce the calories by cutting back on the sugar.

Preheat oven to 365 degrees. Cut squash in half lengthwise and remove fibers and seeds. In a medium bowl, mix together blueberries, apple, brown sugar, and butter. Fill squash halves with topping mixture.

Place into an ungreased casserole dish, add 1/2 cup water around the squash; cover and bake 50 to 60 minutes. Remove cover and bake another 10 minutes or until squash is tender. Remove from oven and serve immediately.

Makes 6 servings.

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Vegetable Stir-Fry

1 T garlic chopped
1 T ginger fresh chopped
1/4 c soy sauce
1/4 c brown sugar
1/4 c hoi sin sauce or ketchup
1 c napa cabbage sliced
1 c sugar snap peas
1 c red and green peppers diced
1 c celery diced
1 c onion diced
1 c broccoli cut
6 ea baby corn (or 1/2 a can)
1/2 c carrots matchstick cut

Garnish:

1/4 c scallions sliced on the bias
1 t sesame seeds toasted

Preheat a large skillet or Dutch oven (a Wok would be preferred). Add garlic and ginger and saute lightly for 30 seconds. Add all vegetables one at a time stir in between so pan does not cool too quickly.

• napa cabbage sliced
• sugar snap peas
• red and green peppers diced
• celery diced
• onion diced
• broccoli cut
• baby corn (or 1/2 a can)
• carrots matchstick cut

Continue to stir vegetables until they become bright in color and slightly softened. Add soy sauce, brown sugar, hoi sin and mix. Serve over rice and garnish top with scallions and sesame seeds.

Note: You can cook vegetables longer if you want them to be softer. You may also add chili past or red pepper flake for a spicier version.

Hoi Sin Sauce - (plum sauce) Traditionally, the sauce is a combination of mashed soy beans, vinegar and flour, seasoned with garlic, chili peppers, sesame and salt.

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Country Chopped Vegetable Salad

2 cup diced zucchini
2 cup diced summer squash
2 cup diced carrot
2 cup diced celery
2 cup diced onion
2 cup diced red pepper
2 cup diced green pepper
2 cup diced sugar snap peas

Dressing:

2 12 oz. packages silken tofu (creamed)
1/4 cup vegan Worcestershire sauce
1 t garlic powder
1/2 t coarse grind black pepper
2 t Dijon mustard
salt to taste

Cream the silken tofu until smooth like a pudding, and then add seasonings. Fold into the vegetables thoroughly; cover and chill.

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Yu Hsiang Broccoli

1 T chopped fresh ginger
1 T chopped garlic
1/2 t crushed red pepper (more or less depending on taste)
4 cups broccoli florets
2 cups sliced carrots
1/4 cup soy sauce (more or less depending on taste)
1 1/2 cups vegetable stock (available at Whole Foods)
1/2 cup cool water and 2 T cornstarch (slurry) mix well
1 cup water chestnuts canned
1/2 cup mushrooms, shitake
4-6 cups cooked brown rice

Heat a dry non-stick pan to sear. Place ginger and garlic in pan and brown constantly stirring. Add a bit of the stock to keep the pan moist and to prevent burning. Add remaining vegetable stock, soy sauce and crushed red pepper. Bring to a boil and add broccoli and carrots. Cook to desired tenderness. Add slurry; whisking constantly until all slurry has thickened. You may want to add less slurry at first if you desire a thinner sauce. Add remaining ingredients and serve over brown rice.

Note: If pan becomes too hot, deglaze with only enough vegetable stock to stop burning. The longer you brown garlic and ginger, the more flavor you will get.

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Vegetable Puttanesca

3 T garlic chopped
3 cups onions diced
1 cup water or vegetable stock needed to keep pan moist while sautéing
1 small eggplant cut into 1" square chunks
1 summer squash cut into 1" square chunks
1 zucchini cut into 1" square chunks
2 large cans of diced tomato in puree
2 T tomato paste
1/2 cup capers drained
3/4 cup pitted kalamata olives roughly chopped
1/2 cup fresh basil sliced
1/4 cup fresh oregano picked from stem and chopped
red pepper flake added to desired spiciness
salt and pepper to taste (fresh cracked pepper is always preferred)
Dulse - can be used in this dish to replace the anchovies that are typical to this dish. It can be found at Whole Foods or health store. It adds the slight fishy aromatic that the anchovies would do. Add as desired and start out with a little at first.

In a large saucepot, add garlic and onions and sauté until they begin to take on some color. Add water or stock as needed to keep the pan from drying out while sautéing. Add rest of the vegetable and sauté until they brighten slightly. Add diced tomatoes and paste. Stir until paste is evenly incorporated. Add a little red pepper flake to get started (about 2 teaspoons). Also add a little salt and pepper. Simmer until vegetables are cooked to desired softness. Add capers and olives and cook for 10 minutes more while stirring. Add basil and oregano. Salt and pepper to taste. Add more red pepper if desired.

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4-8 oz. raw chopped kale
4-8 oz. chopped bok choy
4-8 oz. chopped broccoli rab
2 large tomatoes, chopped
4 cloves garlic, chopped
2 cups chopped mushrooms
1 medium onion, chopped

Add tomato, garlic, onion, and mushrooms to pan. Cover and simmer on low heat for 5 minutes. Add greens on top and continue to cook uncovered pan on low heat for 5 minutes.

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4-6 sweet potatoes (organic are sweeter)
1 1/2 cups orange juice
Canned sliced pineapple (unsweetened)

Bake sweet potatoes at 400 degrees for 90 minutes or until soft. Let cool. Peel off skin. Mash in a food processor or VitaMix with sufficient orange juice to reach desired consistency. Spread mixture into a pan. Cover with pineapple slices. Bake at 350 degrees for 1/2 hour. Makes 4 servings.

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1/4 cup cashews
1/4 cup raisins
1/2 cup dried apricots
1/4 cup pecans
Orange juice
Two acorn or butternut squash

Chop apricots, cashews, and pecans as small as possible and mix with raisins. Add enough orange juice to cover mixture. Cut the squash longitudinally and scoop out the seeds. Place the dried fruit/nut mixture into the hollow cavity of the squash. Add extra orange juice, if necessary, to fill the cavity. Lightly cover the top of each squash half with silver foil. Bake in a pan at 350 degrees for 90 minutes or until the squash is soft. Place in 1/3 inch of water in the bottom of the pan to maintain moisture.

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1 large acorn squash
1 oz. raw cashews
1 can unsweetened, crushed pineapple
2 oz. dried apricots
1 oz. raisins
Cinnamon

Cut squash in half, remove seeds and bake face down in 1/2 inch of water for 45 minutes at 350 degrees. While squash is baking, dice the apricots and cover in a bowl with some of the pineapple juice. On top, add the crushed pineapple, the raisins, and the chopped cashews. Let this stand and soak while the squash is cooking. After the squash has cooked, mix up the fruit in the bowl and scoop it into the squash's center. Cover with aluminum foil and bake covered an additional 30 minutes. Sprinkle with cinnamon, and then put it back in the oven for 5 more minutes.

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1 bunch broccoli
1/4 cup seasoned rice vinegar
2 teaspoons Dijon mustard
2 large garlic cloves, pressed or minced

Break broccoli into bite-sized florets. Peel stems and slice them to 1/4 inch thick. Steam for 10 minutes, or until tender. While the broccoli is steaming, whisk the rest of the ingredients in bowl. Add broccoli and toss to mix.
 

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1 eggplant, peeled, sliced into thin, flat, wide strips
1 pepper, diced
1 onion, chopped
2 cloves garlic, chopped

Bake eggplant in non-stick pan at 350 degrees for 20 minutes until flexible. Saute peppers, onions, and garlic in water to make the filling. Take the strips of partially-cooked eggplant and roll them up with the filling mix in the middle. Cover with non-fat tomato sauce and bake at 350 degrees for another 30 minutes.
 

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- from Michael McDermott

- submitted by Ann Esselstyn

6 red peppers sliced 1/4 inch thick
3 Tbsp red wine vinegar or balsamic
2 tsp minced garlic
1/4 tsp dried basil
1/4 tsp dried thyme
1/4 tsp dried rosemary
1/4 tsp dried marjoram
1/4 tsp dried oregano

Roast peppers on cookie sheet until blackened then turn until all sides are black. Peel in running water, slice, then combine peppers and all ingredients and marinate for at least 30 minutes.
 

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- from the Accidental Vegan by Devra Gartenstein

- submitted by Ann Esselstyn

3 yams (2 big ones equal 3)
1 tsp grated ginger
1 Tbsp lime juice
1/2 tsp curry

Bake yams in 400 degree oven for 1 to 1 1/2 hours until soft. Remove skin, mash flesh with remaining ingredients.
 

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Simple Spinach

- Submitted by Jill Nussinow

1 large bunch spinach, washed well, not dried
1 tsp chicken flavored broth powder in 3 Tbsp water
1 clove garlic, finely minced water as needed

Put broth in a large skillet over a medium flame. Add garlic and spinach. Spinach may barely fit in the pan. Don't worry, as it will shrink down. Cook spinach, stirring well until all leaves are slightly wilted and the garlic is no longer raw. If the spinach begins to stick add some water. Serve hot. It is done when the spinach is bright green.

Serves 4 as a side dish
 

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Garlic Parsley Mashed Potatoes

- Submitted by Jill Nussinow

4 medium russet, yellow Finn or Yukon Gold potatoes
1 cup vegetable broth or water and chicken flavor broth powder
6 cloves garlic, peeled and cut in half
1/2 cup soy milk or other milk
salt
1/4 cup chopped parsley

Cut the potatoes into chunks, with about 8-12 in each potato. Put into the pressure cooker with the broth and the garlic. Cook for 4 minutes at high pressure. Release the pressure, carefully removing the lid. Mash the potatoes with a masher or a hand blender. Depending upon the consistency you want, add all the soy milk or not. Add salt and parsley and stir to combine. Serve hot.

Serves 4 to 6
 

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