Basic Frittata with Spinach & Feta

Ingredients
2 – 3 cups fresh spinach, chopped
1 tablespoon olive oil
2 tablespoons butter
6 eggs, lightly beaten
1 clove garlic, minced
2 – 3 ounces feta cheese, crumbled
Salt and pepper to taste
1 tablespoon fresh parsley, minced

Instructions

  1. Sauté spinach in 1 tablespoon of oil until soft, 5 – 10 minutes. Set aside.
  2. In a mixing bowl, beat together the eggs, salt and pepper. Add the spinach, garlic, feta and parsley.
  3. In a 10-inch ovenproof skillet heat 2 tablespoons of butter over medium heat. When the butter has melted, tilt the skillet to coat it with the fat.
  4. Pour the egg mixture into the skillet and lower the heat to medium-low and cook for a minute or so, then give the pan a few shakes to make sure the eggs are loose on the bottom. It they are sticking, loosen them with a thin rubber spatula. Cook eggs until they are set and the top is nearly dry, about 10 minutes.
  5. Put the frittata 4 to 6 inches under the broiler to finish cooking the top, just a few minutes.
  6. Remove and invert frittata onto a serving plate.

Tempeh, Tofu or Seitan Fajitas

Tempehfajita

From Cooking Up the Good Life, by Jenny Breen

Ingredients

Marinade:
1/4 cup tamari
1/3 cup cider vinegar
2 tablespoons maple syrup
4 cups diced tomatoes
½  cup fresh cilantro
1 tablespoon cumin
1 tablespoon chili powder
5 garlic cloves, minced
1 ½  teaspoons salt
½ cup water

Filling:
2 red peppers, stems and seeds removed, sliced in 2 inch long thin strips
1 red onion, sliced in strips
2 pounds tempeh, seitan or tofu (or a mixture), sliced into 1 1/2″ x  1/2″ strips 
1 tablespoon sunflower oil
12 to 16 corn or flour tortillas

Instructions

  1. Mix together tamari, vinegar, tomato puree, diced tomatoes, cumin, garlic, chili powder, salt and water.  Pour over tempeh or tofu and marinate, stirring occasionally.
  2. Sauté onions, and peppers in oil for 2 to 3 minutes, then add tempeh or tofu and sauté for another 5 to 7 minutes until cooked through.
  3. Heat tortillas over warm pan and serve fajita mixture over tortillas.

Optional sides/additions:  corn, salsa, avocado/guacamole, sour cream, grated cheese

Basic Frittata with Onions

Image source: naturallyella.com

Image source: naturallyella.com

Ingredients

1 medium onion, peeled, quartered, and thinly sliced

3 tablespoons butter or olive oil (or combination of both)

6 eggs, lightly beaten

½ cup freshly grated Parmesan or other cheese

Salt and pepper to taste

1 tablespoon fresh parsley, minced

Instructions

  1. Saute diced onion in 1 tablespoon of butter or oil until soft, 5 – 10 minutes. Set aside.
  2. In a mixing bowl, beat together the eggs, cheese, salt and pepper. Add the cooled onions and parsley.
  3. In a 10-inch ovenproof skillet heat 2 tablespoons of butter over medium heat. When the butter has melted (or oil is hot), tilt the skillet to coat it with the fat, and pour the egg mixture into the skillet and lower the heat to medium-low and cook for a minute or so, then give the pan a few shakes to make sure the eggs are loose on the bottom. It they are sticking, loosen them with a thin rubber spatula. Cook eggs until they are set and the top is nearly dry, about 10 minutes.
  4. Put the frittata 4 to 6 inches under the broiler to finish cooking the top, just a few minutes.
  5. Remove and invert frittata onto a serving plate.

Variations: Add raw or cooked vegetables, cooked meat, substitute different cheeses or herbs.

Hummus

Image source: www.babble.com

Image source: http://www.babble.com

Ingredients:

1 cup dried chickpeas or 2 ½ cups canned chickpeas, drained, liquid reserved

1/3 cup tahini (sesame paste)

4 garlic cloves, coarsely chopped

1-2 tablespoon tamari

2 lemons, juiced (about 6 tablespoons)

2 tablespoons water or liquid from the chickpeas

olive oil

4 – 6 whole wheat pita

 

Instructions:

Soak chickpeas overnight, drain water.

Place chickpeas in a medium saucepan in about eight cups of water, bring to a boil, cover, and cook for about 40 minutes, or until tender.

Place cooked chickpeas in the bowl of a food processor, along with the rest of the ingredients, and process until smooth and creamy – add liquid until hummus has reach a desired consistency.

If you don’t have a food processor, place ingredients into a large stainless steel bowl and process with an immersion blender.

Farro and Chickpea Soup

Image source: herbivoracious.com

Adapted from Vegetable Soups by Deborah Madison

Ingredients

1 1/2 cups farro, soaked for an hour or longer in cold water

3 tablespoons olive oil

1 onion, finely chopped

1 celery rib, finely diced

1 tablespoon finely chopped fresh rosemary

2 tablespoons finely chopped parsley

2 bay leaves

1 large garlic clove, minced

1 tablespoon tomato paste

6 cups vegetable stock, or bean cooking liquid plus additional water to make 6 cups

1 cup diced tomatoes

2 cups cooked chickpea, or 1, 15 oz. can, drained and rinsed

sea salt and freshly ground pepper

Grated Parmesan for garnish

Instructions

  1. Soak chickpeas overnight, or cover with boiling water and soak for one hour. Cook soaked beans on stove-top with garlic, sage, and parsley for 1 ½ hours in 3 cups of water. Reserve the bean water for the soup.
  2. Drain the farro. Heat olive oil in a wide soup pot and add the onion, celery, garlic, rosemary, parsley and bay leaves. Cook over medium heat, stirring occasionally, until the onion has softened but not browned, about 5 minutes. Stir in the tomato paste, then add drained farro, diced tomatoes, water, and 1 teaspoon of salt. Bring to a boil, then cover the pan and simmer until the farro is tender, about 30 minutes.
  3. Add the cooked chickpeas and simmer for another 10 minutes.
  4. Taste for salt and season with pepper. Ladle soup into bowls, garnish with grated Parmesan.

Pressure Cooker Tofu Vegetable Curry

Image source: theveganroad.com

Ingredients

10 oz. Extra firm tofu, excess liquid removed, 1-inch dice

1 cup edamame, frozen

1 large potato, scrubbed, large dice

1 ½ cups cabbage, coarsely chopped

1 large carrot, cut into 1½ inch rounds

1 medium onion, coarsely chopped

3 tablespoons olive oil

1 inch piece ginger, grated

4 – 6 large cloves garlic, minced

1 jalapeno or serrano chili, minced

3 tablespoons tomato paste

1 tablespoon ground coriander

2 teaspoon ground cumin

1 ½ teaspoon cumin seeds

1 teaspoon turmeric

1-2 teaspoons salt

½ teaspoon pepper

2 cups brown basmati rice

4 cups water

 

Instructions

  1. Rinse and soak rice for 30 minutes. Drain rice, reserve water. Combine the rice, reserved water plus more enough water to make 4 cups total, and ¼ teaspoon of salt in a 2 quart pot with tight-fitting lid, bring to a boil. Reduce the heat to low, cover, and cook until the water is absorbed and the rice is tender, about 30 minutes. Remove from heat and let stand for 5 minutes, then fluff with fork.
  2. Meanwhile, heat oil in 8-qt pressure cooker. Add cumin seeds and saute until they begin to pop – about 30 seconds.
  3. Add onion and saute until golden, then add ground cumin, coriander, turmeric, and 1 teaspoon of salt, stir together for one minute, then add garlic, ginger, and chili and stir for another 30 seconds.
  4. Add tomato paste and one or two tablespoons of water, stir until ingredients are well blended.
  5. Add potatoes, carrots, cabbage and tofu, and gently mix together until coated with tomato & spice mixture.
  6. Add enough water so it’s about 2 inches below the vegetables, bring to a boil. Lock the lid in place. Over high heat bring to high pressure. Lower the heat just enough to maintain high pressure and cook for 2 minutes. Reduce pressure by placing the cooker under cold running water.
  7. Serve curry with brown rice.