White Bean and Tomato Stew

As a Vegetarian Through Poverty (if I can't afford to real [ie organic] meat, I don't eat meat at all), I usually have a fair stash of canned beans in my pantry. A long time ago, I made the more authentic version of this recipe which includes slab bacon, but I omitted the chicken. The bacon lent a beautifully smokey and complex flavor to the dish, but I find that even without it, the beans and stewed tomatoes work really well together. Even such a simple dish has a well-developed flavor, in part due to the stewed tomatoes. If you cook this dish for a few hours (which is highly desired), the beans become very buttery, almost sinfully so.

Broiled Salmon atop a bed of White Bean and Tomato Stew, garnished with Garlic Green Beans.
Very colorful and nutritious!

White Bean and Tomato Stew

recipe loosely based on this one


Ingredients:

2 T olive oil
2 medium onions, chopped
2, 15-oz cans cannellini (white) beans, drained and rinsed
2, 14-oz can stewed tomatoes, with juice

In a medium sauce pan on medium heat, heat the olive oil and saute the onions until soft and lightly browned. Add the beans and canned tomatoes. Simmer on medium-low heat for at least an hour to tenderize the beans and develop a more complex flavor. Serve immediately or refrigerate and reheat a few days later.

This dish is great served with a nice wedge of cheese and hunk of crusty bread!

Chickpea and Spinach Stew, Nina Style

Once upon a time, I was a poor college student (in a sense, I still am...wah wah). As I couldn't afford to eat meat, my main sources of iron were things like dried beans and cooked spinach. One day, I happened upon a recipe in Deborah Madison's Vegetarian Cooking for Everyone called Chickpea and Spinach Stew. I had chickpeas, I had spinach. I had dinner! Woo hoo!

I modified this recipe by using frozen chopped spinach and canned chickpeas, because they saved on time, were very inexpensive, and I already had them!

Chickpea and spinach stew with garlic mayonnaise and broiled tilapia make for a very satisfying meal!

Chickpea and Spinach Stew 

(based on the recipe by the same name by Deborah Madison)

• 2 tablespoons extra virgin olive oil

• 1 onion, chopped

• 3 garlic cloves, minced

• 2 pinches red paper flakes

• 1 teaspoon dried rosemary

• 1/4 cup chopped fresh parsley (or 2 T dried parsley)

• 1 cup peeled, diced tomatoes, fresh or canned (I use 1 can diced tomatoes, with liquid)

• 2 (15-ounce) cans chickpeas, drained and rinsed

• Salt and pepper to taste

• 1 bag frozen chopped spinach

• Garlic Mayonnaise (add minced garlic to mayo to taste)

In a large saute pan, heat the oil over medium high heat. Add the onion, garlic, red pepper flakes, rosemary, and parsley. Saute for 2 minutes, then lower the heat to medium and cook, stirring frequently, until the onion is soft, about 12 minutes. Add the canned tomatoes, chickpeas, and frozen spinach. Cover and simmer for 15 minutes; season with salt and pepper. Serve in pasta plates, add a dollop of garlic mayonnaise to each, and garnish with fresh parsley (if desired). (The mayonnaise sounds strange, but it adds a nice hearty consistency to the dish and is really delicious--try it!)

PS: This dish is even better the second day! As such, it can easily be prepared a few days in advance and reheated. It is a great entree, or a wonderful accompaniment to broiled or grilled fish.

Vegan French Apple Tarte will Tantalize your Tastebuds

French food sans animal products doesn't exist, right? I mean, the base of any good French dish is usually butter, or cheese, or milk/cream...so when March 14th (3/14) rolled around a few weeks ago, I set out to celebrate Pi Day by making (what else??) a PIE. I wasn't so certain I was going to be able to stick to my vegan-for-Lent diet that day. Luckily, I was proven wrong. Not only was this one of the most beautiful French Apple Tartes I've ever made, it was also the most delicious--and completely dairy-free. The crust itself was simply DIVINE, but the filling and beautiful concentric circles of caramelized apples on top put this pie at the top of my list to make again.

Vegan French Apple Tarte

Is this not the most beautiful thing you've ever seen?!

Ingredients:

For the crust (based on this recipe)

1 1/2 C flour

1/2 tsp salt

2 T sugar

1/2 C oil

2 T non-dairy milk (I used almond milk)

In a large bowl, mix all ingredients. Pat into pie plate (I used a removable-bottom tarte pan). Prick with a fork and par-bake in a 400 degree F oven for 10 minutes.

(PSST: this is the most fabulously easy and divinely delicious pie/tarte crust recipe I think you will EVER come across. Keep it handy!!)

For the filling (loosely based on this recipe)

6 large apples, cored and sliced (peeling is optional)

4 large apples, peeled, cored, and thinly sliced (reserve for the top)

1/2 C raisins (optional)

3/4 C maple syrup

2 tsp lemon juice

2 tsp ground cinnamon

3 T cornstarch

1/2 C water (or apple or orange juice)

In a skillet, cook apples with raisins, syrup, lemon juice, and cinnamon until apples start to release their juices. In a small bowl, dissolve cornstarch into water/juice. Once apples are starting to turn soft, add cornstarch slurry. Continue to cook until the mixture is very thick, but not globby. If it is to runny, continue to cook to evaporate more water. If mixture is extremely thick, thin it out with a little water or juice. Once mixture is to desired consistency and apples are almost completely cooked, remove from stove. With a potato masher, mash the mixture until it turns into a thick chunky apple sauce. Cool the filling until it is room temperature.

Once filling is cooled, pour into par-baked pie crust and smooth out the top. Take thinly sliced apples and arrange in concentric circles on top of filling. Brush apples with non-dairy milk and sprinkle liberally with granulated sugar (or thin out a bit of apricot jam and glaze the apples with that). Bake in oven at 400 degrees F for 30-40 minutes, until crust is light brown and apples are caramelized. If after 40 minutes the apples on the top aren't caramelized sufficiently, turn on the broiler for a few minutes (be careful--they will burn easily!)

Once baked, cool to room temperature. Serve with (soy) ice cream on the side and enjoy a delicious Pi Day treat!

Try some Dairy-free Broccoli-Rice Casserole (with Tuna) to Warm Your Spirits!

Since I "went vegan" for Lent, I've had to come up with some rather creative dishes that are satisfying, but don't rely on dairy for that illusive "umami" flavor (oh, cheese, how I miss thee). When I came across this dish I was rather skeptical. I mean really--dairy-free broccoli rice casserole? That's gonna taste good?? Since I grew up eating this type of dish, whose base was prepared with a can of condensed (what's that?) cream of mushroom soup, I didn't have a lot of faith the coconut milk was going to suffice, but much to my surprise it turned out to be incredibly yummy! My beau agreed! Ok Ok so I may have cheated by adding some canned tuna, but hey there's nothing wrong with eating fish--it's dolphin-free dontchaknow.

Dairy-Free Broccoli-Rice Casserole (with Tuna)

Recipe loosely based on this one

1 head broccoli, chopped (frozen is OK, defrosted)

1 T olive oil

1 T flour

1 C low-fat coconut milk* (or unsweetened non-dairy milk)

1 C vegetable broth (or water)

1/4 tsp nutmeg

1/4 tsp dry mustard

1/4 tsp dried thyme

Salt & pepper, to taste

2 C cooked white rice (brown is OK)

2 cans tuna, drained (optional)

Chile powder/paprika to sprinkle on top

*coconut milk is NOT the same as coconut water!

Preheat oven to 400 degrees F.

In a steamer or microwave, steam the broccoli until crisp-tender (if using frozen, defrost--no need to steam). In a saute pan, heat the olive oil. Whisk in the flour to make a roux (thickening agent for the sauce). Keep whisking for 30 seconds or so to cook the flour. Slowly add in the coconut milk and water, whisking constantly to prevent lumps. Whisk in the spices and season to taste with salt and pepper (if the rice isn't seasoned, add extra salt to the sauce). The sauce should be thick enough to coat the back of a spoon, but not super thick else the casserole will be too globby (yes, that's an official term).

When the sauce is at the adequate consistency, stir in the rice, broccoli, and tuna (if desired). Pour into a greased baking dish and sprinkle the top with chile powder or paprika for color. Bake in oven for 15-20 minutes, until bubbly and sufficiently browned on top.

Veggie Burgers with Avocado-Yogurt Spread

Every once in a while I come up with a brilliant (culinary) idea. This one happened to involve some avocados that were not so pretty, but I didn't have the heart to throw out (er, compost). Very little food goes to waste in my house, so I was happy to come up with this nice little trick to save the day!

This idea came about while I was on a fairly strict vegan diet during the Catholic season of Lent. So, where I could have easily used regular plain or plain Greek yogurt to make this spread, I opted for a bit of the plain soy yogurt I had in the fridge.

Veggie Burgers with Avocado-Yogurt Spread

Ingredients:

Veggie burgers of choice (I'm partial to the Dr. Praeger's California Veggie Burgers at Whole Foods and Trader Joes)
Buns of your choice (my new favorite are the Sandwich Thins)

For the spread:
1 not-so-nice-avocado
2 T soy yogurt (or regular yogurt, greek yogurt, or even mayonnaise if you insist)
2 tsp lemon juice


Prepare your veggie burgers as normal. In a small bowl, mash the avocado into a smooth puree and mix in the yogurt and lemon juice. Spread the um... spread... on the bun, and enjoy! This is a nice, healthy cholesterol-free alternative to mayonnaise!

By the way, these burgers went great with my Mashed Sweet Potatoes and Balsamic-Glazed Brussels Sprouts!

Mashed Sweet Potatoes with Coconut Milk

Ever wondered how to "spice up" your standard mashed potato? Try using sweet potatoes, for one! And if you're in a *really* creative mood, and/or you're looking for an easy way to limit animal products in your diet, throw some coconut milk into the mash instead of the standard butter and milk... and then wait for the chorus of "Mmmmmmmmm"'s around the dining table.


Sweet potatoes are an incredibly healthful (and fun! and delicious!) alternative to the (sometimes boring) white potato. They are LOADED with beta-carotene which converts to Vitamin A in the body. Scrub these potatoes well and keep the skin on so you can get extra an dose of fiber.

Mashed Sweet Potatoes with Coconut Milk & Cinnamon

2 # sweet potatoes, cut into cubes (keep the skin on)

1/2 C low-fat coconut milk*

1/2 tsp ground cinnamon

salt & pepper

*coconut water is NOT the same as coconut milk!

In a pot, boil the sweet potato cubes until very tender. Discard the water, but return the potatoes to the pot. Mash well, then add the coconut milk, cinnamon, salt, and pepper. Serve immediately.

With its Caribbean flare, these potatoes would be great with something like jerk chicken, or even as a healthy side for your standard roasted turkey dinner at Thanksgiving! Along with my Balsamic-glazed Brussels Sprouts, it was a great addition to a nice hearty veggie burger dinner.

Balsamico Brings out the Beauty of Brussels Sprouts

"But Moooooo-oooooo-mmmmm!!! I HATE brussels sprouts!!" I hope and pray my (future) children will never utter these words. If I prepare them this way, they probably won't. Why? Because they're buttery and sweet and caramel-y bundles of deliciousness, that's why. That's right, parents: when veggies are cooked properly, that is when they look and taste delicious, kids *will* gobble them up. I guarantee* it.

This recipe is so ridiculously easy, and (did I mention?) delicious! As there are few things worse than an under-cooked brussels sprout, the high-temp roasting technique really brings out the natural buttery-ness (yes, that's a word) of the vegetable, in a very short amount of time. The balsamic helps the sprout to brown nicely, adding a delicate contrast between the savory nature of the sprout and the caramelized sugars in the vinegar. Oh, and by the way, brussels sprouts are a great source of Vitamin C!

*Nina the Frugal Foodie is not responsible for vegetables left on the child's plate. But she is a strong believer that if you cook them properly, the kids will learn to like them. Also, parents: model good behavior. If you love veggies, odds are that your child will eventually love them too!

Balsamic-Glazed Brussels Sprouts

These delicious caramelized beauties are what brussels sprouts are supposed to be like!

Ingredients:

1 # Brussels Sprouts, outer leaves removed, stem trimmed, cut in half

2 T Balsamic Vinegar

2 T Olive Oil

Salt & Pepper

Preheat oven to 400 degrees F. 

Trim the sprouts and cut in half length-wise from top to bottom (yes, I will be the first to admit this does take some time). Once this is done, this recipe comes together so quickly! (Hint: the prep can be completed days in advance)

In a medium sized bowl, add the vinegar. While whisking, drizzle in the olive oil, basically creating an emulsion (think: salad dressing). Season liberally with salt & pepper, and toss the sprouts in the dressing. Pour them into a baking sheet, cut-side down. Cover the sheet with aluminum foil and roast in the oven for about 20 minutes, or until the sprouts are fork-tender. These buttery caramel-y green jewels of perfection are ready to be eaten immediately.