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List of recipes: Main dishes

Whenever we go apple-picking -- namely every autumn -- we like to use some of the apples for Apple Brown Betty, a really yummy dessert of fruit and a crunchy, crumbly topping. So the inspiration came along: why not make the same dish with vegetables? And here is the result. Hope you enjoy it as much as the fruity version!  

Vegetable Brown Betty
About 4 servings

1 bunch (about 3 or 4) leeks
1 small cauliflower
2 large carrots
1 28-ounce can whole tomatoes
water
1 Tablespoon tamari soy sauce
1 Tablespoon extra virgin olive oil
salt and black pepper to taste
1/4 cup walnuts, finely chopped
1 cup rolled or quick oats (not instant)
1/3 cup vegan margarine, or sunflower or other light cooking oil
2 Tablespoons sesame seeds
1 teaspoon rosemary
1/2 teaspoon thyme

List of recipes: Main dishes

If you're not familiar with seitan, you really should get to know it better. Made from wheat, seitan is high in protein, with a firm, chewy texture that many folks think is pretty close to m**t. Like tofu, seitan soaks up any flavour it's seasoned with. You can find seitan in refrigerated containers or tubs like those that tofu is packaged in. Look for different flavours and find one that appeals to you, or choose a plain variety and add your own flavours. Nice in a simple stir-fry with your choice of vegetables and rice, and save the liquid to add to sauces or soups. Pepper steak is a staple of both Italian and Chinese cuisines, and we think our version will please even the most devoted carnivore. Needless to say, vegetarians will enjoy it too ;-). Try using a mix of bell peppers -- green, red, yellow, orange -- for an attractive presentation and also because the sweetness of coloured peppers nicely complement the "rawness" of green peppers.

Pepper steak
About 4 servings

1 Tablespoon extra virgin olive oil
3 large onions, sliced thinly
2 Tablespoons sesame seeds
2 large cloves garlic, minced or pressed
4 bell peppers, any colour, sliced
1 cup seitan, sliced
1 teaspoon dried basil
2 to 3 Tablespoons tamari soy sauce, or to taste
cooked rice or other grains

Heat the oil in a large, heavy skillet over medium-high heat. Add the onions and sauté until just beginning to turn transparent. Add the sesame seeds and garlic and sauté for about a minute, then add the peppers and seitan and sauté for a few minutes until the vegetables are tender and just beginning to brown. Mix in the basil, then season with tamari to taste. Serve hot over rice.

Variation:

> When it's available, try serving this dish with roasted or grilled corn, on or off the cob, in place of the rice.

List of recipes: Main dishes

I called this dish Winter Tofu Loaf because, unlike some recipes, all the ingredients for this one are available in the colder months. Be sure to use nutritional yeast, which has a nutty, cheezy flavour, and not brewer's yeast, which is quite bitter. The combination of yeast and tahini makes this quite a cheezy dish. And if your family will eat only the "flowers" at the top of the broccoli, this is a good dish to use up the stalks. Actually, I prefer the stalks anyway, as long as they're peeled. Once you remove the tough outer layer, the inside is sweet and tender. The recipe calls for a bell pepper other than green for the added colour. The result is a tasty, filling dish for a chill winter's evening, especially nice with a side of mashed potatoes. A reminder: To julienne a vegetable, cut it first into thin slices, then cut the slices into thin strips, like matchsticks.

Winter tofu loaf
About 4 to 6 servings

1 Tablespoon extra virgin olive oil
1 large onion, chopped
1 large beet, julienned
1 large carrot, julienned
1/2 cup broccoli, flowers, stems, or both, chopped
2 large stalks celery, chopped
1 large bell pepper, red, yellow, or orange, chopped
1-1/2 pounds firm tofu, lightly pressed
3/4 cup bread crumbs
1 Tablespoon tamari soy sauce
3/4 cup nutritional yeast
1/2 cup tahini
1 teaspoon dried basil
1/2 teaspoon dried oregano

Preheat oven to 350 deg F. In a large, heavy skillet, heat the oil over medium-high heat. Add the onion and sauté for two or three minutes. Add the rest of the vegetables and continue to sauté until all are tender. Remove from heat. In  large mixing bowl mash the tofu with a fork or a potato masher. Stir in the sautéed vegetables. Mix in the bread crumbs, then the seasonings, blending well. Scrape the mixture into an oiled loaf pan, smoothing the top with a spoon or spatula. Bake for forty minutes or until the top begins to brown. Allow to cool at stovetop until firm enough to slice, or spoon out while still hot. Good chilled as leftovers. 

List of recipes: Main dishes

Here's an interesting Caribbean dish, based -- as much of Central and South America's cuisine is -- on rice and beans. The unusual and rather unappealing name derives from the appearance of the rice after it's cooked with all kinds of things that we don't eat. In place of "those things," we've used black beans. Yes, the rice will look dirty, but I predict that everyone you serve this to will clean their plates ;-)! 

Dirty rice
About 4 to 6 servings

8 ounces (1/2 pound) dry black beans, sorted
10 cups water, divided
4 Tablespoons extra virgin olive oil
1 medium onion, chopped
1 green bell pepper, diced
3 large cloves garlic, chopped
1 Tablespoon salt, or to taste
pinch of black pepper, or to taste
1 sprig cilantro, chopped
2 cups white or white Basmati rice
hot pepper sauce (optional)

In a large pot or Dutch oven, soak the beans overnight in seven cups of the water. In the same soak water, heat to a boil, then reduce heat to medium and cook for twenty minutes. Meanwhile, heat the oil in a heavy skillet over medium heat and add the onions. Sauté for two or three minutes, then add the bell pepper and garlic and sauté for another two or three minutes, being careful not to burn the garlic. Season with salt, pepper, and cilantro. Remove from heat. Stir the rice and remaining three cups of water into the beans, mixing well. Stir in the sautéed vegetables. Cook, uncovered, over medium heat, stirring occasionally, until the water has been absorbed and evaporated (try tiling the pot slightly to see if there is any more liquid on the bottom). Lower heat to simmer, cover, and continue cooking for twenty minutes. Serve hot with hot pepper sauce on the side, if desired.

List of recipes: Main dishes

Have you ever gone marketing and discovered some wonderful ingredient that's either very fresh, or on sale, or otherwise quite appealing? Even if you're not sure how you want to prepare it, you just know you'll use it up. Recently I found some French puy lentils at a very good price. These greenish-brown legumes are barely half the size of regular-sized lentils and cook up to be very tender and tasty. Then just this week the nearby nut factory outlet reopened and we picked up a few goodies. This recipe is the result. Serve as a main dish with potatoes or Rice Pilaf, maybe with some Onion Béchamel Sauce, Low-fat Onion Gravy, or Mushroom Miso Gravy. Add a salad or steamed vegetable with Lemony Tamari Dressing. If there's any loaf left over for the next day, try it chilled in sandwiches. If you don't have a grinder, you can grind the nuts in your food processor. Just be sure to use the freshest dried herbs. If the herbs in your cabinet have been there for more than six months, toss them out and replace them. It will make a big flavour difference in this loaf -- and in all your cooking. If the herbs are flavourful, you won't need to add much (if any) salt to this recipe.

Lentil nut loaf
About 4 servings

1 cup brown or green lentils, sorted and washed
2 cups water
1 Tablespoon extra virgin olive oil
1 large onion, chopped
1 cup mushrooms, chopped
1 cup mixed unsalted nuts (Brazil, hazel, almond, walnuts, pecan, etc.), ground
1 Tablespoon fresh lemon juice
1 Tablespoon tamari soy sauce
1 cup bread crumbs
1 teaspoon basil
1 teaspoon thyme
1 teaspoon tarragon
pinch of black pepper or to taste
salt to taste, optional

Cook the lentils in the water until soft, about 30 to 45 minutes. Drain and transfer to a large mixing bowl. Preheat oven to 350 deg F. Heat the oil in a heavy skillet or saucepan over medium heat. Add the onions and sauté for two or three minutes, then add the mushrooms and continue to sauté until the vegetables are tender. Mix into the lentils, then mix in all of the remaining ingredients. Stir well to blend. Transfer to a lightly oiled loaf pan, spreading out evenly. Bake for thirty minutes. Allow to cool at stove top for at least fifteen minutes before slicing and serving.

Variation:

> Substitute the herbs of your choice for the basil, thyme, and tarragon. Try sage, oregano, or pre-mixed blends.

List of recipes: Main dishes

This tasty baked vegetable dish can be prepared year 'round, but is especially suitable for Passover. Serve with lightly toasted whole wheat matzos spread with Veggie "liver" and a mixed salad with your favourite personalized version of Vinaigrette dressing. Using a food processor will greatly speed up preparation, as well as protect delicate knuckles from the hand grater :-). 

Vegetable bake
About 4 servings

2 Tablespoons sunflower or other light oil
2 medium onions, chopped
1 bell pepper, any colour, chopped
1 large clove garlic, chopped
1 large rib celery, chopped
3 large carrots, grated
1 ten-ounce package frozen chopped spinach, thawed
1 teaspoon salt, or to taste
pinch of black pepper, or to taste
pinch of powdered ginger
1 Tablespoon tomato paste or thick purée
1/2 cup ground mixed unsalted nuts (try hazel with Brazil, or almonds with cashews)
1/4 cup matzo meal
1/3 cup hot vegetable stock or bouillon

Preheat oven to 350 deg F. Heat the oil in a large, heavy skillet or saucepan over medium heat. Add the onions and sauté for two or three minutes, then add the bell pepper and garlic. Continue to sauté for a few more minutes until the vegetables are tender (be careful not to let the garlic burn). Stir in the celery and carrots and continue cooking for ten minutes, stirring frequently. Add the spinach, seasonings, tomato paste, nuts, and matzo meal, blending all ingredients very well. Remove from heat and transfer the mixture to a well-oiled casserole dish, spreading it out evenly. Pour the hot stock or bouillon evenly over the mixture. Bake until top is well browned, about 30 minutes. Serve hot or chilled.  

List of recipes: Main dishes

Need a tasty low-fat dish in a hurry? If you've got the ingredients stocked in your cupboard you can put this together in about half an hour. While the chili is simmering, prepare a mixed salad and put out a big bowl of baked corn chips. Pick up all the ingredients on your next shopping trip so they're on hand when you need them -- in other words, when the family is hungry :-) and you don't feel like cooking anything fancy. For extra-speedy preparation, use frozen chopped onion and chopped garlic from a jar. This is such a simple and yummy recipe that the older kids will be able to prepare it themselves -- saving you even more time :-). 

Black bean chili
About 4 to 6 servings

2 15- to 16-ounce cans black beans
1 Tablespoon tamari soy sauce
1/2 cup water
2 medium onions, chopped
4 large cloves garlic, chopped
2 teaspoons dried oregano
1/2 teaspoon ground cumin
1/4 teaspoon black pepper
1 four-ounce can or jar of diced chili peppers
1 14- to 15-ounce can crushed or unseasoned diced tomatoes
1/4 teaspoon salt, or to taste
Chopped cilantro for garnish
Red hot pepper sauce (optional)

Rinse and drain the beans well; set aside. Place the tamari and water into a large, heavy saucepan and bring just to a boil. Lower the heat, add the onions and garlic, and cook over medium heat for about five minutes or until the onions are tender. Stir in the oregano, cumin, pepper, and chilies. Continue cooking for another five minutes. Add the tomatoes and beans, and salt to taste. Reduce heat to low, cover the pan, and simmer for twenty to thirty minutes. Serve hot in bowls. Sprinkle each serving with cilantro. Offer the pepper sauce at table to be added individually as desired.

Variation:

> If you don't care for the taste of cilantro, garnish with chopped parsley or chopped pimiento-stuffed green olives.

List of recipes: Main dishes

I'm still going "nutty" about the re-opening of the local nut company's outlet store, and have been tossing nuts of all kinds into all kinds of dishes and desserts. A lot of folks avoid nuts because they have a very high fat content, but they are so filling that it's difficult to eat too many. And nuts are really nutritious. So indulge! Tofu and nuts make a delicious pairing in Chinese-style dishes like this one. This dish takes some advance preparation -- pressing and marinating the tofu, cutting the vegetables -- but once you start cooking it goes pretty quickly. Cutting the vegetables to the same approximate size ensures that they will cook evenly. When adding the vegetables to the pan, don't just throw them in all at once, as this will lower the heat in the pan and the vegetables will not only cook unevenly but also absorb the oil. Instead, add the vegetables one at a time, sauté each for a minute until the heat "recovers," and then add the next. This dish is good over brown rice or whole wheat spaghetti. 

Nutty sautéed tofu
About 4 to 6 servings

2 15- to 16-ounce packages firm or extra-firm Chinese style tofu
1/4 cup plus additional tamari soy sauce, divided
2 Tablespoons creamy-style peanut butter, unsalted and unsweetened
1/2 teaspoon garlic powder
1 teaspoon onion powder
4 Tablespoons sunflower or peanut oil, divided
1 large bell pepper, any colour, cut into 1-inch squares
6 thick or 8 thin scallions (green onions), white and green parts, cut into 1-inch pieces
3 large ribs celery, cut into 1-inch slices
1 8-ounce can water chestnuts, drained and sliced
1 Tablespoon fresh ginger, minced or grated, or 1/2 teaspoon powdered ginger
2 cups cold water
2 Tablespoons cornstarch
1/2 cup roasted almonds or roasted cashews, unsalted

If using firm tofu, press it for at least one hour, or preferably overnight. Cut the tofu into squares about one inch by a half-inch. Place into a shallow dish or plastic container. Whisk together 1/4 cup of the tamari with the peanut butter, garlic powder, and onion powder. Pour this mixture over the tofu and marinate for two to three hours. Stir gently every half-hour or so to make sure that all pieces of tofu are marinated evenly. (This is easiest in a shallow airtight plastic food container -- just seal the cover and then flip the whole thing over and back to coat the tofu.) In a large saucepan, skillet, or wok, heat two Tablespoons oil over medium heat. Remove the tofu from the marinade and brown in the oil, turning to brown two sides of each piece. Remove from heat, drain on paper towels, and set aside. Add the rest of the oil to the pan, and when hot add the vegetables and ginger. Sauté until the vegetables are just tender still crisp, about six or seven minutes. While the vegetables are cooking, measure the remaining marinade and add additional tamari soy sauce to make one-fourth cup. Pour into a mixing bowl. Add the cold water and cornstarch, and whisk together until well blended. (You can also shake these together in an airtight jar.) Pour the cornstarch mixture over the cooked vegetables, lower heat, and simmer, stirring occasionally, until the sauce is thickened. Stir in the tofu and nuts, and continue cooking just until they are heated, about a minute or two. Serve hot over rice or pasta. 

Variation:

> Substitute cooled tea -- green, black, or oolong -- infused to regular strength for all or part of the cold water.

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This is one of the most versatile recipes in our collection. If you're in a hurry, you can use mostly canned or frozen ingredients and toss the dish together quickly. Purists who prefer to make all their food from scratch, or if you have more time, might want to prepare the ingredients ahead of time: cook the beans from dried, cut corn fresh from the cob (raw -- as I prefer them -- steamed or nuked lightly, or use up leftovers that have been browned on the barbecue grill), and roast or grill fresh peppers. Choose your favourite salsa temperature -- mild, medium, or hot -- according to your taste. Whatever combination of time-saving and traditional methods you use, we think that you will enjoy these tasty, summery burritos. And so will the kids -- they can help assemble them, too!

Bean and corn burritos
About 6 servings

12 six-inch flour tortillas, preferably whole wheat
2 15-ounce cans pinto beans, drained and rinsed, or 3 cups cooked beans
2 ribs celery, chopped
1/4 cup scallions, white parts only, thinly sliced
1-1/2 cups corn kernels (frozen, canned, fresh, raw, steamed, nuked, or grilled)
1/2 cup roasted red peppers or pimientos, thinly sliced
2 cups tomato salsa

Warm the tortillas at low heat in a microwave, in a toaster oven, or in a tortilla warmer at stovetop, until soft. While they are warming, combine the beans, celery, scallions, corn, and red peppers in a large mixing bowl. Add the salsa and toss to mix well. Place a warm tortilla on a serving plate. Use a slotted spoon to fill one side of the tortilla with about one-half cup of the bean and corn mixture. Fold the other side over the mixture. Repeat, allowing two filled tortillas per serving. Serve immediately.

Variations:

> Top each burrito with a dollop of Tofutti Sour Supreme® non-dairy sour creme.
> Try flavoured wraps in place of the flour tortillas. These are usually available in your supermarket's refrigerated section.

List of recipes: Main dishes

This is a delicious Cajun-style rice dish that capitalizes on fresh and colourful summer vegetables. Much of Cajun cooking is very spicy, but here we use just a touch of cayenne -- you can add more if you like spicier foods. Or put a bottle of hot pepper sauce on the table when you serve so diners can splash in as much or as little as they like. Serve in pasta bowls or soup plates, accompanied by a salad of cucumbers and olives in a vinaigrette dressing. Although this dish is nice and moist, be sure not to overcook the rice; it should remain tender, not mushy. It's best when served immediately so timing is everything :-). When your guests taste this they'll be singing "Me-oh my-oh!"

Jambalaya
About 6 servings

3 Tablespoons extra virgin olive oil
1 large onion, coarsely chopped
2 large cloves garlic, pressed or minced
1 large rib celery, cut in half-inch dice
1 medium carrot, cut in quarter-inch dice
1 teaspoon dried thyme
2 teaspoons paprika
1/2 teaspoon salt or to taste
pinch of ground cayenne pepper or to taste
1 large bay leaf, lightly crushed but not broken
1 large red, yellow, or orange bell pepper, cut in half-inch dice
1 large green bell pepper, cut in half-inch dice
1 cup cooked or canned black-eyed peas, rinsed and drained
2-1/2 cups chopped fresh plum tomatoes, with juices
3-1/4 cups hot vegetable broth or bouillon
2 medium zucchini, cut into half-inch dice
1-1/2 cups white or Basmati rice
2 Tablespoons parsley, chopped

Heat the oil in a large, heavy saucepan or Dutch oven over medium heat. Add the onion and sauté for about ten minutes, or just until the onion turns transparent but not browned. Add the garlic, celery, and carrot and continue to sauté for another minute. Mix in the thyme, paprika, salt, cayenne, and bay leaf. Stir in the bell peppers, black-eyed peas, tomatoes with juice, and the broth, and bring the mixture just to a boil. Reduce heat and simmer, partially covered, for ten minutes. Adjust seasonings if necessary. Add the zucchini, raise the heat, and return the mixture to a boil. Stir in the rice, reduce heat, cover the pot, and simmer for twenty minutes. Remove from heat, remove and discard the bay leaf, stir in the parsley, and serve immediately.

Variation:

> If you can't find fresh, ripe tomatoes, substitute a 28-ounce can of plum tomatoes, chopped, with their juices. Or use two 14-1/2 ounce cans of plain diced tomatoes with their juices, and reduce the amount of broth to 3 cups.

List of recipes: Main dishes

Can you believe that when I was a kid I didn't like zucchini? In fact there were a lot of vegetables I wouldn't eat 'way back then! Some of them weren't appealing because of the way they were prepared: cooked to a mushy texture, and well beyond any flavour. But others, like zucchini, just looked ... well, odd. The name was funny, too. Finally one day a dish similar to this one was served to me, and what do you know? I discovered that I really like zucchini! Now this versatile and tasty vegetable with the funny name is one of my favourites. If you're serving this dish to a zucchini fan you can just call it stuffed zucchini. But if your dinner guest is a picky eater or a  squash-a-phobe, use this catchy name and see if it doesn't get them to at least give it a try :-). Use a small knife, a serrated grapefruit spoon, or a melon baller to scoop out the inside of the squashes. This is a tasty dish for using up some of your garden's bumper crop of zucchini, or for taking advantage of the excellent vegetables found at farm stands and supermarkets at this time of year. Minimal seasoning lets the zucchini flavour be the star.

Zucchini boats
About 4 servings

1 cup basmati or brown basmati rice
8 medium zucchinis
1 Tablespoon extra virgin olive oil
1 large leek or 1 bunch scallions, white a light green parts only, chopped
1/2 cup dill, chopped
1/2 cup walnuts, chopped
1 teaspoon salt, or to taste
1/2 teaspoon ground black pepper, or to taste
juice of 2 lemons (about 1/2 cup)
2 Tablespoons arrowroot powder

Cook the rice in two cups water; stir to fluff, transfer to a mixing bowl, and let cool while preparing the zucchini. Cut each zucchini in half lengthwise; you can leave the bud end and short piece of stem or trim them off. Scoop out the soft flesh, leaving about one-quarter inch around the skin of each half to form a boat-shaped shell. Either boil the halves in a large pot of boiling water for five minutes, or arrange them in a single layer on a plate in the microwave, cover, and nuke at high for five minutes. If boiling, remove with a slotted spoon to a plate. Let the boiled or nuked zucchini cool enough to handle comfortably. Preheat oven to 350 deg F. Heat the oil in a skillet over medium-high heat. Add the leek or scallion and sauté until just softened. Add to the rice along with the dill, walnuts, salt, and pepper; mix well. Carefully fill each zucchini half with the rice mixture, dividing it as evenly as possible and mounding lightly as necessary. Pour the lemon juice into the bottom of a heavy baking dish large enough to accommodate the zucchinis (or use two baking dishes and divide evenly between the two). Arrange the stuffed zucchinis in one layer in the baking dish(es). Add enough water to the baking dish(es) to bring the level of liquid to one inch. Bake for fifteen to twenty minutes, or until the tops of the zucchinis and the stuffing just begins to brown. Remove the zucchinis carefully to a serving dish, then pour the baking liquid into a small saucepan and bring to a boil. Dissolve the arrowroot in one cup of cold water, lower heat to medium, and pour the mixture slowly into the pan, stirring constantly until the sauce is thickened. Pour over the zucchinis and serve immediately. 

List of recipes: Main dishes

As we move into autumn, summer vegetables are disappearing from the farmers' markets. In their place we see apples, pumpkins, and heartier vegetables -- including dark, leafy greens. While you might make a salad out of spring greens, normally you'd want to cook autumn greens. Be sure to rinse fresh greens very well, to remove all the sand and grit. The quantity of greens in this recipe seems to be a lot, but they cook down pretty quickly. So start with a great big stock pot, but don't be surprised when you open the lid and it's only a quarter full! This simple yet tasty dish can be served with the cooked grains of your choice -- brown rice, millet, pearl barley, kasha -- or try it over potato cubes that have been boiled or nuked, then sautéed with a sprinkling of salt and crumbled rosemary.

Herbed beans 'n' greens
About 4 servings

1/2 cups dry white beans (Great Northern, cannelini, or other variety)
2 cups water plus additional for soaking
1 large bay leaf, slightly crushed but not broken
1 Tablespoon rosemary
1 teaspoon ground or rubbed sage
1 large onion, chopped
4 large cloves garlic, chopped
1 bunch fresh dill
3 bunches of greens: spinach, Swiss chard, or kale, or a combination
1 teaspoon salt or to taste
1/4 teaspoon freshly-ground black pepper or to taste

Soak the beans for several hours or overnight in water to cover. Drain, then place into a large stock pot with two cups of fresh water. Add the bay leaf, rosemary, and sage, and cook for 30 to 40 minutes. Mix in the onions and garlic and continue to cook until the beans soften, about another 30 to 40 minutes. Meanwhile, prepare the dill and greens. Cut off the stems of the dill and discard, then chop the top parts. Cut off and discard any tough stems on the greens, and chop the rest. Add the dill and greens to the pot. Cover and cook, stirring occasionally, until the greens are wilted and tender, about fifteen minutes. Season with salt and pepper, stirring to blend all ingredients together. Remove the bay leaf and discard. Serve hot in shallow bowls. 

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Although it's a sunny and warm Indian summer day, there's still that autumn scent in the air. And just the slightest hint of a chill in the breeze -- a promise of colder weather to come. It's at this time of year that we start to think about heartier meals. This one-pot Israeli-style stew is hearty and tasty, and if you use canned beans it's very quick to prepare. Serve hot with Rice Pilaf, or as part of a cold antipasto with Stuffed Grape Leaves and a salad of roasted peppers with olives. Try Moroccan Iced Mint Tea to accompany. It may seem like there's a lot of oil in this dish but it really gives it a good flavour. Use the best quality oil possible.

Eggplant and chickpea stew
About 4 to 6 servings

1/2 cup extra virgin olive oil
4 medium onions, each cut into six to eight wedges
2 medium eggplants, peeled and cut into 2-inch cubes
2 cups canned or cooked chickpeas/garbanzos, drained
1 28-ounce can plum tomatoes, chopped, with juice
1 teaspoon salt, or to taste
1/2 teaspoon whole black peppercorns, crushed (or 1/4 teaspoon freshly ground pepper)
1 teaspoon dried mint

Heat the oil in a large, heavy pot or Dutch oven over medium-high heat. Add the onion wedges and cook, stirring occasionally, until the edges are browned. Add the remaining ingredients, stirring to blend. Reduce heat and cook over medium heat, covered, stirring occasionally, about thirty minutes. If the liquid has not evaporated completely, remove cover and cook a little longer, stirring occasionally. Good served hot, even better served cold the next day.

List of recipes: Main dishes

Another Israeli-style dish, this one based on bulgur, a cracked wheat that cooks up very quickly and is quite tasty. Find bulgur in natural food stores or Mideast groceries. Many people are familiar with tabbouli, a salad made from bulgur, but don't know what else to do with this grain. These patties are good on a bun with the usual "burger trimmings," or on a plate topped with Low-fat onion gravy and Low-fat French 'fries' and sautéed mushrooms and broccoli on the side. Use fresh sage if possible, as it makes a big difference in the taste -- most supermarkets and greenmarkets offer fresh herbs year 'round. We've made these patties in many variations, and encourage you to do the same ... we offer some suggestions below, but you're limited only by your own taste and  creativity! 

Bulgur patties
About 6 servings

3 cups vegetable broth, stock, or bouillon
1-1/2 cups medium bulgur (or look for #2 size)
2 Tablespoons tamari soy sauce
3 large scallions (green onions), white parts only, finely chopped
2 large cloves garlic, pressed or minced
1 large bell pepper, green or any other colour, finely chopped
2 Tablespoons paprika
3 Tablespoons fresh sage leaf, finely chopped
1/8 teaspoon freshly ground black pepper
salt to taste, optional
1/4 cup unbleached or whole wheat pastry flour
sunflower or other light oil or oil spray for frying

Pour the broth into a saucepan and bring to a boil. Stir in the bulgur, reduce the heat, and simmer, covered, until all the water has been absorbed (about 15 to 20 minutes). Remove from heat and let rest, uncovered, until the bulgur is cool enough to handle. Place the bulgur into a large mixing bowl. Add the scallions, garlic, bell pepper, paprika, sage, and black pepper, and salt if desired. Mix well with a wooden spoon. Coat the bottom of a heavy, non-stick skillet with oil and heat over a medium-high flame. Shape into patties by rolling into a ball and then flattening between your palms. If serving on a bun, make the patties "burger-sized;" or if serving on a plate make them somewhat smaller, using about 1/3 cup of the mixture for each patty. Fry the patties until crisp and golden, then turn over and fry the other side, adding more oil if necessary. Drain and serve.

Variations:

> Substitute 1-1/2 cups prepared tea and 1-1/2 cups water plus one teaspoon salt for the broth. Try Assam, Ceylon, or Darjeeling tea prepared at regular strength. Or try Georgian, Russian Caravan, or Lapsang Souchong for a smokier taste.
> Use 1 small onion, finely chopped, in place of the scallion.
> If you like spicier foods, use hot Hungarian paprika in place of the sweet ("regular") paprika.
> Or to make these even spicier, use a medium-sized bell pepper plus one or two fresh hot peppers -- all finely chopped.
> Can't find fresh hot peppers? Add 1/4 to 1/2 teaspoon dried crushed cayenne to the recipe.
> Substitute 1-1/2 Tablespoons ground or rubbed sage in place of the fresh herb.  

List of recipes: Main dishes

Many people associate Valentine's Day with chocolate. Well, okay, so do I -- actually I associate every day with chocolate ;-)!  So this year let's think about the symbol of Valentine's Day: a heart. Vegan foods -- prepared without using any cholesterol-laden animal products -- are almost as good for our hearts as love. Show your love by serving this heart-loving eggless scramble for Valentine's Day breakfast. Serving size is for two (in case you're planning a romantic start to the day ;-), but you can easily double or triple the recipe to serve the whole family. Turmeric is a nearly-flavourless spice that imparts a lovely yellow colour and is readily available in your supermarket. Miso can be found in natural food stores and Asian groceries; choose barley or other light-coloured miso rather than a dark brown variety for this recipe. Accompany the scramble with toast and red (strawberry, raspberry) unsweetened fruit jam or preserve, plus a nice cup of red tea (as the Chinese refer to black tea). Add a pretty flower on the table or serving tray for a lovely, loving start to a special day :-).  

Scrambled tofu
2 servings

1 Tablespoon light miso
1/4 cup boiling water
1 Tablespoon tamari soy sauce
1/4 teaspoon turmeric powder
1/4 teaspoon dried basil
1 Teaspoon fresh dill, finely chopped, or 1/4 teaspoon dried dill weed
2 Tablespoons sunflower or other light oil, or vegan margarine
1 small onion, minced
1 red bell pepper, diced
6 large mushrooms, sliced thinly
8 ounces (1/2 pound) Chinese-style firm tofu, pressed for at least one hour
freshly ground black pepper

In a small bowl, dissolve the miso in the boiling water. Stir in the tamari, turmeric, basil, and dill. Set aside. Heat the oil or margarine in a heavy skillet over medium-high heat. Add the onion and sauté for a minute or two, then add the bell pepper and sauté for another two minutes. Add the mushrooms and continue to sauté until all the vegetables are tender, about five or six minutes. Crumble the tofu into small pieces and add to the skillet. Cook, stirring frequently, for about five minutes. Stir the reserved miso mixture again to blend, then pour it over the tofu. Continue to sauté for two or three minutes. Remove from the skillet with a spatula or slotted spoon, draining off any excess liquid, and serve hot, seasoned with black pepper to taste.

List of recipes: Main dishes

I really like Indian foods, but haven't yet mastered the fine art of blending all the flavourful spices used in Indian cooking. So I buy ready-made spice blends and sauces to "spice up" my cooking. Let me clarify that, though, because some folks think that all Indian foods are very spicy-hot. In fact, Indian dishes can run the gamut from mild to smoke-coming-out-of-your-ears heat. It's up to you to decide how much you can handle! When I'm serving guests, I prepare dishes on the milder side and offer cayenne flakes or hot pepper sauce on the side. Curry powders are readily available in supermarkets, where you'll usually find milder blends. If you're lucky enough to have access to an Indian grocery, try several different blends to see which you prefer -- or which you prefer for a specific dish. This recipe calls for shallots, but if you can't find them you can substitute either a small white onion or another clove of garlic. Highly flavoured dishes like this curry are best complemented by a smoky tea like Lapsang Souchong or by a hearty Assam.

Curried rice and tofu
About 4 servings

2 teaspoons sunflower or other light oil
2 shallots, minced
2 large cloves garlic, minced
1 15- to 16-ounce package extra-firm Chinese style tofu, cut into 1/2-inch cubes
3 cups hot vegetable broth or bouillon
2 teaspoons curry powder
1 teaspoon cumin
2/3 cup basmati rice
1/2 teaspoon salt, or to taste
1/4 teaspoon freshly ground black pepper or to taste
2 cups cauliflower florets
2 cups green peas, fresh or frozen
1/2 teaspoon sesame oil
2 cups fresh spinach leaves or mesclun salad

Heat one teaspoon of the sunflower oil in a large, heavy skillet over medium heat. Add the shallots and garlic and sauté until fragrant and just beginning to brown, about two minutes. (Do not let them burn!) Transfer from the pan with a slotted spoon to a small plate or bowl; set aside. Heat the second teaspoon of sunflower oil in the skillet and when hot add the tofu cubes. Sauté until golden brown on all sides, about ten minutes. Return the shallots and garlic to the pan, and add the broth, curry powder, and cumin. Bring to a boil, then stir in the rice, salt, and pepper. Reduce heat to low, and simmer, covered, for twenty minutes. Add the cauliflower and peas and continue to simmer until the rice is soft and the vegetables are tender, about twenty minutes. Remove from heat and stir in the sesame oil. Arrange the spinach or mesclun on four individual plates, and top with the curry mixture. Serve hot.

Variation:

> If you want to use frozen cauliflower, add it during the last ten minutes of simmering so it doesn't overcook and get mushy. 
> White basmati, a naturally white rice, is recommended for its flavour and fragrance, but if you prefer to use brown basmati increase the first twenty-minute simmer to thirty minutes. 

List of recipes: Main dishes

Unlike the rice-based Zucchini boats recipe above, this stuffed squash dish relies on a combination of fresh bread cubes and dried bread crumbs, giving it an altogether different taste and texture. This recipe also calls for stronger seasoning than the "boats." The surprise ingredient -- the one your guests may or may not be able to identify -- is shiitake mushrooms. Once available only at Asian groceries, shiitakes and a selection of other wild mushrooms can now be found in the produce section of most supermarkets. We admit that the wild mushrooms are usually more costly than their cultivated "button" counterparts, but a little goes a long way as far as flavour and texture. So splurge a little and treat yourself! Choose zucchini that are about seven to eight inches long and about two inches in diameter, or just a little larger. (Save those enormous squashes that resemble baseball bats for soups and stews.) These make a nice light lunch on their own, or for a heartier dinner serve it with baked or sautéed tofu. 

Stuffed zucchini
About 8 servings

4 medium-to-large zucchini, weighing about 1/2 pound each
1/2 teaspoon salt, or to taste
3 Tablespoons extra virgin olive oil, divided
2 large onions, diced
2 large cloves garlic, pressed or minced
1/2 pound shiitake mushrooms (or other wild mushrooms), chopped
8 slices white or whole-grain bread, crusts removed, diced (about 4 cups)
2 teaspoons fresh lemon juice
zest of one lemon
1/2 teaspoon ground cayenne pepper
2 teaspoon fresh marjoram, chopped (or a scant 1/2 teaspoon dried)
1/4 cup hazelnuts, chopped
1/4 cup dry bread crumbs

Slice the squashes in half lengthwise. Use a melon baller or serrated grapefruit spoon to scoop out the flesh, leaving the shells one-third to one-half inch thick. Sprinkle the insides lightly with salt, turn upside down, and place on paper towels to drain for thirty minutes. Dice the removed flesh; set aside. Preheat oven to 400 deg F. Heat 2 Tablespoons oil in a large, heavy skillet over medium heat. Add the onions and sauté for two or three minutes, then add the reserved zucchini flesh and the garlic and sauté for another minute or two. Add the mushrooms, stir, and cook until the vegetables are soft, about fifteen minutes, stirring occasionally (lower heat slightly if necessary to prevent burning). Stir in the diced fresh bread, lemon juice, lemon zest, and cayenne, and continue to cook for a minute or two. Remove from heat and stir in the marjoram; set aside. Place the squash shells cut-edges down on a lightly oiled baking sheet. Bake for ten minutes, then remove from the oven. Turn each shell over and mound with the bread stuffing, packing gently and being careful not to break the shells. Combine the hazelnuts and bread crumbs, and sprinkle the mixture over the tops of the stuffed squashes, then drizzle the remaining Tablespoon of oil lightly over that. Return the sheet to the oven and bake until lightly brown, about twenty to twenty-five minutes. If after twenty-five minutes they're not browned enough, place the baking sheet under the broiler for a minute or two. Allow to cool at stovetop for about ten minutes before serving.  

List of recipes: Main dishes

On all our trips to Bucuresti, we always make time to visit our favourite restaurant, Nicoresti, as often as possible. They serve some of the best and most authentic traditional Romanian dishes. We've taken a number of guests on various occasions, and each in turn has enjoyed the restaurant so much they can't wait to go back either! On a nice day it's a pleasure to wine and dine on the airy outdoor terrace, but we also like the main dining room, where you can watch the world go by. Downstairs there's also a crama, or wine cellar. I usually order their delicious Tocanita de ciuperci, or mushroom stew. A tocana is a traditional non-vegetarian dish, but this "little tocana" is pure vegetables. I finally found a recipe for something similar, so here it is for you to enjoy too! We like this dish prepared with soy shnitzel. This processed soy product, manufactured in Germany or Belgium, is readily available in Romania and most of Europe, but I haven't seen it yet here in the US. While TVP granules, and sometimes chunks, can be found in most natural food stores, I have yet to find a source for the shnitzels, which are similar in size and shape to the palm of your hand. And so we bring several packages home with us on each trip. The recipe calls for the shnitzels, and I prefer it made this way, but for those of you who cannot get them I've included some substitutions under the Variations. Serve the traditional way with Mamaliga, or over cooked rice, or with a hearty peasant-style bread.

Tocanita
About 6 to 8 servings

1 100gram package soy shnitzels
2 to 3 Tablespoons sunflower or other light oil
3 medium onions, sliced in thin half-moons
1 large green bell pepper, chopped
1 large red bell pepper, chopped
6 small white potatoes, chopped, or diced into 1/4-inch cubes
3 large tomatoes (or 6 to 8 Roma plum tomatoes, or a combination of the two types of tomatoes), coarsely chopped
1-1/2 teaspoons paprika
1-1/2 teaspoons salt, or to taste
1/2 teaspoon freshly ground black pepper, or to taste
3 dried bay leaves, lightly crushed but not broken
1/2 cup parsley, chopped, plus additional for garnish if desired
1 cup boiling water

Reconstitute the dry shnitzels according to the package directions, by cooking in boiling water for 30 to 40 minutes. Remove from the water with a slotted spoon to a plate or bowl, and allow to cool to room temperature (you can use them right away if you like, but the cooling process forms a more compact and better-textured shnitzel). Heat two Tablespoons of oil in a Dutch oven over medium-high heat. Add the onions, salt lightly, and stir-fry until transparent, about five to seven minutes. Add the green peppers, red peppers, then the potatoes one at a time, allowing the heat in the pot to return to medium-high before adding the next vegetable. Add the additional Tablespoon of oil if needed. Stir in the chopped tomatoes with their juices, along with all the seasonings. Pour in the boiling water, mix in the cooked shnitzels, and bring the whole mixture just to the boil. Lower heat to medium-low and let cook, stirring occasionally, for ten to fifteen minutes, or until the potatoes are tender. Remove and discard the bay leaves. Adjust seasonings if necessary. Serve hot on a plate or in a shallow bowl, sprinkled with chopped parsley if desired.

Variations:

> Replace the shnitzels with soy chunks, extra-firm and pressed tofu cut into half-inch thick slices, or thickly sliced unflavoured seitan.
> You can also replace the shnitzels with quartered button mushrooms or with thickly-sliced portobello mushrooms. If you use mushrooms, reduce the amount of boiling water to 1/2 cup, as the mushrooms will expel a good deal of liquid.
> In the winter, when you can't find good fresh tomatoes, substitute two 14-1/2 ounce cans of plain (unflavoured) diced tomatoes, with the juice.

List of recipes: Main dishes

If you haven't yet noticed, I really like lentils -- both cooking them and eating them. These inexpensive legumes are extremely versatile, and can form the base of burgers, stews, salads, soups, pastas -- just so many delicious dishes. And they cook up so quickly that you can decide to serve a lentil dish for dinner and an hour later be serving it up. No pre-soaking or lengthy cooking times as with other types of dried legumes, so you needn't plan too far ahead. Recently I received a note from a visitor to The Cat-Tea Corner©, who pointed out that in our collection the vegan recipes do not call for a lot of unusual ingredients; most can be found easily at a supermarket or natural food store. The writer referred to the recipes as "accessible." What a nice compliment! This dish, I think, embodies my taste for both lentils and simplicity. And it tastes good, too :-). Be sure to wash the spinach very well to remove all the sand and grit. 

Spinach and lentil stew
About 4 servings

1 cup green or brown lentils, rinsed
4-1/2 cups water, plus additional if needed
1/2 cup bulghur wheat, preferably medium to large size
1/2 teaspoon salt, or to taste
1/2 teaspoon freshly ground black pepper, or to taste
2 cups, packed, fresh spinach, chopped
2 Tablespoons extra virgin olive oil, divided
1 medium onion, chopped
juice of 1 lemon (about 2 Tablespoons)

Combine the lentils and water in a heavy saucepan and bring to a boil. Stir, lower heat to medium-low, and cook for about 25 minutes, stirring occasionally. Stir in the bulghur, salt, and pepper, and continue to simmer, stirring occasionally, until the lentils are just tender, about 15 to 20 minutes. Add up to an additional 1/4 cup of boiling water if it becomes too dry. Stir in the spinach, turn off the heat, cover, and let rest for about ten minutes. Meanwhile, heat a Tablespoon of the oil in a small skillet over medium-high heat. Add the onions and sauté until lightly browned. Remove from heat and stir the onions into the stew, along with the remaining Tablespoon of oil and the lemon juice. Serve hot with crusty bread, mamaliga, or rice pilaf, or spooned over cooked elbow macaroni.

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