Cassoulet Forestiere

November's Vegetarian Times has a story this month called "Bulk Buying 101," which includes a number of delicious looking recipes.  One that caught my eye was "Cassoulet Forestiere," a vegan version of a traditional French cassoulet. 

Cassoulet, according to Wikipedia, is "a rich, slow-cooked casserole originating in the south of France, containing meat (typically pork sausages, goose, duck and sometimes mutton), pork skin (couennes) and white haricot beans."  The Vegetarian Times version of course doesn't include meat, subbing a variety of meaty, wild mushrooms (hence the "Forestiere") and vegetables, but retaining the traditional while beans.

This recipe takes several hours, so it's a perfect one for a chilly weekend day or day off from work like today.  Yesterday, I picked up some dried cannellini beans.  Early this morning, I put the beans up to soak, and then headed to the Rockville Whole Foods to pick up the rest of my ingredients.  This particular Whole Foods, as you can see in the linked blog, has an amazing bulk section. In addition to dried beans and nuts, you can get a variety of grains, spices, seasonings and dried mushrooms and peppers.  So, in other words, it was the perfect place to shop for ingredients for recipes celebrating the bulk aisle.  In addition to grabbing some lentils, split peas and mung beans for another recipe in the issue, "Mixed Dal with Tomato Tarka," I also bought dried chanterelles and morels there.  Note that dried morels will give you sticker shock ($228 a pound!) but that you won't need very many to make this recipe.  You can easily sub less expensive dried mushrooms if you prefer.

Dried Wild Mushrooms Pre-Soaking (Chanterelles left, Morels right)

While the mushrooms were soaking, I cleaned and chopped the leeks, and then the carrots and garlic.  When the mushrooms were done soaking, I chopped those, and sauteed everything in my Le Creuset French Oven.  Following the recipe directions, I added in the mushroom soaking water, a can of tomatoes and the soaked beans, and immediately wished that we had registered for a slightly larger French Oven.  That said, I managed to squeeze everything in to simmer for two hours.

Leeks, carrots, mushrooms and garlic cooking

I wish the recipe was clearer on a few points here.  First, there are no pictures (perhaps by the time the recipe is posted on-line, there will be) so I wasn't sure what the final consistency should look like.  The only direction is that, after the two hour simmering period, that the mixture should be "a little soupy."  The recipe noted to bring the mixture to a boil covered, but not whether it should have been simmered covered or uncovered.  I went with covered.  I think it also would have helped to mention that you needed your most enormous cooking receptacle, since I think my layer of breadcrumbs (I used panko since that's what we have in the house) may have been too thick - another reason a picture would have been helpful.

Topped with breadcrumbs and ready to bake.

That griping aside, it tasted very hearty and was a great chilly, damp fall day dish.  I did salt it a little bit at the table, but otherwise, it's seasoned nicely.  I think it will reheat well, but I'm worried the breadcrumbs may get soggy.  If I make it again, I may add a little something green to it to give it some more color.  I sprinkled some dried parsley on there, but fresh would have been better.

Now that Fall is coming, what's your favorite seasonal vegetarian or vegan dish?

Taking Advantage of Summer Vegetables: White Beans, with Sweet Corn, Zucchini and Yellow Tomatoes

Hi, everyone!  Yes, it's been an embarrassingly long time since I've blogged.   Rather than posting every day, I'll be easing back in slowly, with perhaps a post a week, most likely on weekend days where I have more time to cook and write.

Summer in the mid-Atlantic is a great time to experiment with vegetarian cooking.  Growing up in New Jersey, we ate a ton of fresh sweet corn, and I love to incorporate this into my summer meals.  Our local market also has tons of varieties of summer squashes - zucchini, eight ball, crookneck, bonita, pattypan and more!

My concoction today took advantage of our local market's bounty, as well as some pantry staples.  I'm a big fan of red onion - I feel that it adds color and great flavor to dishes. I diced that finely, and then diced a zucchini and quartered some yellow tomatoes and set them aside.  Then, I used my handy corn zipper to take the kernels off of two ears of corn. 

I got a small amount of olive oil going in a large pan.  We were running low on olive oil, and I was worried I wouldn't have enough.  In actuality, it worked out fine, which likely means I've been using too much.  I'll measure from now on and see how things go.

I sauteed the onions first, and then added the corn and zucchini.  While the veg was going, I rinsed a can of Goya white beans (rinsing helps take off the "canned" taste and reduces your sodium content) by pouring them in a colander and running them under cool water.  I then stirred the beans into the veg mix.

To season the dish, I used black pepper, cumin, sea salt and smoked paprika.  A little bit of smoked paprika goes a long way to add color, a smoky flavor and a spicy kick.  Once I could smell the aroma of the spices, I took the mix off the heat and added in some fresh chopped cilantro, and then topped my serving with a bit of crumbled feta.  You can easily omit the feta to make this dish vegan, but I wanted to use up our leftover feta from the boreks I made last weekend.

A dish like this is great if you're feeding non-vegetarians.  I had a larger serving as my main dish.  My non-vegetarian husband had it as a side with some leftover barbeque from lunch.  He commented that the colors were bright and summery and he liked the kick from the smoked paprika.

Not only did this dish taste good, but it cost next to nothing to make!  We already had the onion and yellow tomatoes in the house.  We got two ears of corn for 79 cents, the zucchini for 79 cents, the small bunch of cilantro for 69 cents and the beans for $1.09.  I have a few portions leftover for lunch this week. 

What vegetables are you experimenting with this summer?

Rice Noodles with Vegetables and Adzuki Beans

Thanks to my recent purchase of coconut aminos, I'm having lots and lots of fun with Asian inspired cooking.  Tonight, I decided to do a vegan stir-fry with adzuki beans and lots of fresh vegetables, including red onion, shitake mushrooms, yellow bell pepper, baby carrots, garlic, bok choy and fresh cilantro.

The adzuki bean is small in size and reddish/purplish in color.  According to wikipedia, they have been used in Asian cooking for centuries, with fossilized beans found in ruins dated to 4,000 BC!  The beans are a good source of protein, iron, magnesium, potassium and folic acid. While they're often used in sweet preparations, I enjoy them in savory dishes like tonight's concoction.


I finely diced 1/4 of a large red onion and half a yellow pepper.  I then thinly sliced a large handful of shitake mushroom caps (I find the stems to be too tough), as well as eight baby carrots (if you're using a whole carrot, 1-2 peeled should be sufficient). 

Once this selection of the veg was cooking, I heated a 3/4 full kettle of water on the stove and began sauteing the onions, mushrooms and peppers in oil, seasoning with black pepper.  When the kettle was hot, I put the rice noodles in a metal mixing bowl, poured over the hot water, and let the noodles soak for 10 minutes.

As the noodles soaked, I added the carrots and 3/4 of the can of adzuki beans.  I then minced three cloves of garlic in my chopper, sliced the bok choy and chopped the cilantro.  I then added these last three ingredients, and, when the garlic was fragrant, added some coconut aminos and sesame oil.

When the 10 minutes of soaking was up, I drained the noodles and stir-fried them with the vegetable bean mixture for two minutes, allowing them to absorb the flavors of the sauce and finish cooking. I then put the noodles in a bowl and garnished them with sesame seeds.

The result was very flavorful and filling.  If I made it again and wanted to add a spicy element, I would add a bit of Sriracha or some red pepper flakes. 

Vegan Black Bean Quesadillas and Kale Chips

Yesterday, I cooked up a large batch of black beans to use for this week's meals.  Tonight, I used some in my vegan quesadillas.

To make the filling, I cut 1/2 a red onion and one yellow pepper into strips.  I sauteed them on high heat until they were soft and slightly browned, a little over five minutes.  I then stirred in the black beans and some minced garlic, and generously seasoned the mix with cumin, salt, pepper and fresh cilantro.  Once the mix was heated through, I removed it from the heat and stirred in a few handfuls of baby spinach.

To cook the quesadillas, I used my griddler.  The griddler is essentially a combination of an electric grill pan and an electric griddle.  Using the panini setting on high gave me grill marks on both sides.  Before I put the top layer of tortilla on, I added cheddar and mozzarella daiya.  I then let the quesadilla cook until brown grill marks appeared on top and the quesadilla was flat.

While the quesadillas were cooking, I made a quick salsa with heirloom grape tomatoes, minced red onion, fresh cilantro and lime juice.

I  also made my own kale chips, using this recipe as a guide for prep and cooking time (300 degrees, 20 minutes).  I decided to amp up the seasoning by adding minced onion instead of salt and pepper.  I think I added a little too much olive oil, but the seasoning mix was spot on.

The quesadillas were very filling.  Granted I overstuffed the second batch, which is what I had for dinner tonight.  I ended up eating three of the four slices.  The first one was a little flatter, and that's likely what I'll eat for lunch tomorrow.

Vegetable Soup with Navy Beans

Wow, was my last blog December 18?  Holy cow.  Let me give you a quick recap of the past few weeks - our niece arrived December 19, then it was Hanukkah, husband's birthday, making a few meals (nothing I haven't blogged before) for my brother & sister-in-law, volunteering on Christmas Day at Washington Hebrew Home, a road trip with the in-laws and grandmother-in-law to visit the new baby, home yoga practice and lots and lots of naps to recover from it all.

With all this busyness and craziness, we decided we could use some serious comfort food.  And what's better comfort food in the winter than homemade soup?  Better yet, a hearty, vegan friendly vegetable and bean soup?

I've been wanting to play with dried beans for awhile.  Sure, they're a heck of a lot less convenient than canned, but the trade-offs are worth it, especially when it comes to texture and flavor.  Also, the variety of dried beans at our local Whole Foods is amazing.  They have a number of heirloom beans that I'm really looking forward to trying.  So, if you are able to plan your meals ahead, I really encourage you to give dried beans a try!



For this soup, we decided to go with a simple navy bean.  Fun fact - these beans got their name not because of their color (they're off-white), but "because they were a staple food of the  U.S. Navy in the early 20th Century."  Like other legumes, navy beans are an excellent source of fiber and protein, and are also a "good source of folate, manganese and vitamin B1 as well as the minerals phosphorus, copper, magnesium and iron."

Beans soaking

Beans cooked

I used VeggieTable.com as a guide to preparing the beans .  After picking through the three cups of dried beans, I soaked them for eight hours in nine cups of water.  I then boiled them in the soaking liquid for ten minutes, skimming foam off the top.  After ten minutes, I reduced the heat to a simmer, added a generous teaspoon of salt, and simmered the beans covered for one hour.  My husband and I tasted the plain beans when they were done and agreed that we vastly preferred them to canned!  We then put them in the fridge to use in today's soup.

One of my favorite soups is minestrone, which traditionally includes vegetables, beans and pasta.  According to Wikipedia, minestrone translates to "the big soup" and is usually made from whatever ingredients you have in the fridge.  What I ended up making was minestrone inspired, as we used up a lot of what we had in the fridge.  But, I elected to leave out the pasta at the last minute, so I'm hesitant to call it a true minestrone.

Behold the aftermath of the chopping!

To start the soup, I diced one large white onion, half a bunch of celery, three yukon gold potatoes and two zucchini.  I also sliced up several handfuls of baby carrots and minced four cloves of garlic.  I sauteed all the veg in olive oil until it was translucent, about ten minutes.  When the good brown bits started to stick to the bottom of the pot, I poured in a little bit of vegetable broth to deglaze the mix.

I then added in a large can of whole tomatoes and their liquid, breaking up the tomatoes with a spoon.  Then, I added three cups of the cooked beans.  Using the neat little herb mill my sister-in-law gave me recently, I ground up some sage and rosemary and mixed that in, along with fresh thyme, dried oregano, sea salt and black pepper.  Finally, I added a carton and a half of veggie broth.  Once the soup came to a boil, I let it simmer for an hour, which made our entire apartment, and probably the hallway, smell like yummy vegetable soup.

We had the soup for lunch today with some crusty bread.  It was warm, hearty and had a nice kick from the garlic and pepper!  Better yet, we have tons of leftovers, and I think it will taste even better reheated, as the flavors will continue to combine.

Light Saturday Lunch: Couscous, Bean and Vegetable Salad

I don't think it's a coincidence that two of my favorite ways to spend my free time, cooking and knitting, are both activities I associate with my grandmother.  So, it was nice to bring together these two activities today when I hosted a few friends at my apartment today for lunch and knitting lessons.

For lunch, I prepared a couscous, bean and vegetable salad.  The couscous was Bob's Red Mill Tri-Color Pearl Couscous.  The orange and green colors in the couscous come from tomato and spinach.  As I mentioned in a previous blog, pearled couscous is larger and rounder from regular old couscous.  I happen to prefer pearl couscous, or, as it's sometimes called, Israeli couscous, to the other kind.

I prepared two cups of the couscous according to package directions (1.25 cups of water for each cup of couscous, bring water to boil, add couscous, bring back to a boil, and simmer for 10 minutes).  Since the couscous will absorb all the water, it has a tendency to stick to the pan, so stir it occasionally.

When the couscous was done, I transferred it to a bowl and immediately poured in a generous amount of my lemon vinaigrette (the same dressing I put on my salad for Wednesday's pasta and salad dinner).  A tip if you're reusing the vinaigrette & it's been refrigerated - let it come up to room temperature and shake it to help it recombine a bit.  Pouring the vinaigrette on the hot couscous helped the flavors really combine - you could smell the lemony goodness waft through my kitchen.


I then added one can of black beans (rinsed first), two handfuls of carrot shreds and a few generous handfuls of arugula.  I then seasoned the mixture with salt and pepper and let it set out at room temperature until my friends arrives.  Because of the vibrant green and orange of the arugula and carrots, the tri-color couscous didn't pop as much as I thought it might, but it was still good.

I also made some roasted brussels sprouts & shallots that folks could eat on the side.  I think I am on a mission to revive the reputation of the brussels sprout and let people know it can indeed be a tasty vegetable if prepared properly!

For dessert, we had some fresh strawberries provided by my friend Marie, as well as some vegan cookies provided by my friend Elena.  The Andean Dream Chocolate Chip Cookies are made with quinoa.  They're wheat-free, dairy-free, soy-free and made in a tree-nut free facility, so they are great for folks with allergy issues and gluten intolerance, but who are also living a vegan lifestyle.  And, they're tasty!


We also sampled Pamela's Ginger Cookies with Sliced Almonds.  These are also wheat-free, gluten-free, soy-free and non-dairy, but not appropriate for those with nut allergies.  They're chewy, gingery and tasty, which is a welcome treat after my sad discovery that the ginger snaps I've been getting have soy in them.

Sunday Night Dinner: Stuffed Peppers

Awhile back, I mentioned that I was looking forward to making stuffed peppers, and I finally got around to it this evening.  After researching a few recipes, I decided to wing it.

There's a number of variations you can do with stuffed peppers.  You can serve them cut in half, with each side of the pepper forming a little bowl, or you can take the top off and stuff the entire pepper.  Either way, you will want to make sure you scrape out the seeds and the inner white parts.  For this recipe, I elected to cut the peppers in half, figuring that it would be easier to store and transport the leftovers for lunch.  I seasoned the insides of the peppers with salt & pepper and put them in a baking dish coated with cooking spray.

For the stuffing, I sauteed red onions and mushrooms, seasoning them with salt and pepper, and let it go until the onions were translucent and the mushrooms were soft.  I then added sliced grape tomatoes, a can of cannellini beans, and four cloves of minced garlic.  When the garlic was fragrant, I stirred in some leftover bulgur and some rough chopped arugula, and seasoned everything with Italian seasoning.  I then took the filling off the heat and stirred in some mozzarella daiya.  Once the daiya melted into the filling, I stuffed the six pepper halves and then topped them with more daiya.

I covered the dish with foil and put it in the oven at 375 for 45 minutes.  When there were 10 minutes to go, I removed the foil to let the tops get a little crispy.

Peppers, mid-assembly proces

I can see many variations on this dish, using the formula of something with a meaty texture, a grain, beans, something to add creaminess, additional veg, and a green veg.  Here are some ingredients you can use in various combinations for your own stuffed peppers:

Meaty Texture: mushrooms, vegan sausage, vegetarian grounds
Grain: bulgur, quinoa, brown rice, couscous
Beans: black beans, pinto beans, chickpeas, kidney beans
Creaminess: daiya or other cheese alternative (vegan), boccatini, cotija, feta (lacto-ovo)
Additional Veg: zucchini, corn, onions, garlic, tomatoes
Green Veg: spinach, arugula, kale, swiss chard

My peppers tonight have more of a Mediterranean vibe  I can see a delicious Mexican version with onions, vegan chorizo sausage, quinoa, black beans, cheddar daiya or cotija, corn and spinach, seasoned with cumin, garlic and cilantro, perhaps drizzled with some tomatillo salsa.  You don't necessarily need to use a meat substitute or beans or a cheesy element - feel free to add or subtract any ingredients that you'd like!

Taking A Step Back from The Fake Meat

Believe it or not, this was done in 15 minutes!

I've been following Vegetarian Times' 28-Day Veg Bootcamp, which is designed to help you kick start a vegetarian diet.  While I consider myself officially kick started, I thought it would be fun to look at some tips and get inspired.

I also got a nice good reminder about something that's pretty important.

VEG DIET MYTH OF THE DAY:
Meat substitutes are bona fide health foods.

BUSTED: In the same way that meat wasn't meant to be a human's primary food source, neither are meat's vegetarian doppelgangers designed to be consumed in mass quantities. Like other processed foods, they should be eaten in moderation, but they certainly can play a part in a healthy diet. For optimum health, resist the urge to rely on packaged meat substitutes to form the basis of every meal, and approach them like treats instead. That way, you'll have time to get acquainted with all the wonderful whole foods out there that make terrific meal centerpieces: meaty mushrooms, hearty squashes, rustic root vegetables, and satisfying grains.

I used to pride myself on avoiding processed meat substitutes.  It was easy for me to do it, given most of them are mainly soy.  Lately, I realize I've been getting a little giddy about soy-free meat substitutes.  In the process, I've gotten away from the core of how I like to cook: fresh veg, whole grains, natural proteins.

So, tonight, I decided to get back to basics and cook a meal that was both convenient and 100% fresh.  I had some Israeli couscous that I grabbed from the bulk bin at Whole Foods a few weeks ago.  While that was cooking up, I sauteed shallots, portabello mushrooms, tomatoes, cannelini beans, garlic and tons of fresh spinach, seasoning it with freshly ground pepper, sea salt, oregano, basil and red pepper flakes.  I combined the couscous with the veg and added in some vegetable broth to help the cooking along.

I did a couple of things to up the convenience factor.   First, I used a really good knife.  The higher quality the knife, the more smoothy and quickly chopping goes.  However, I also used pre-washed and pre-cut mushrooms and bagged baby spinach, both of which cut my prep time further.  To get the garlic minced, I used a Hand Chopper, rather than cutting it by hand.  Canned beans are practically instant - open, rinse and add to pan.  Since Israeli couscous cooks in 8-10 minutes, I had dinner on the table a little more than 15 minutes from when I started.

Now, I still expect to enjoy Quorn and Grain Meat Company products from time to time - they're not junk food, after all.  But, I clearly have the ability to cook a convenient meal with fresh ingredients, and it's worth the effort.

Vegetable Enchiladas

My soon to be in-laws were joining us for lunch today, so I decided it was time for a treat: vegetarian enchiladas.

When I attempt something new, I futz around on the internet until I find a recipe that looks interesting, and then I play with it a bit.   I decided to start with this Food Network Recipe, which was from Rachel Ray's $40 a Day show.  Rather than use pre-made green chile sauce, I decided to make my own green salsa recipe using Simply Recipe's Tomatillo Salsa Verde.  And, we decided we needed some "yellow rice" on the side, so I found this recipe from TammysRecipes.com.

How Do You Raja a Pepper?
Cooking 101: Read your recipe and read it again.  So, before I started cooking, I read the at the enchilada prep and it said to prepare the peppers "raja style."  Frankly, I had no clue what this meant.  Google was my friend again here - I found this helpful article that told me to roast them, sweat them, and cut them up.  Ah, easy enough.  Even though the recipe said only to roast the poblanos, I thought it would be nice to also roast our friends the bell peppers, which I thought would add a nice flavor element to the dish.

Behold, the beautiful poblanos and bell peppers before I stuck them under the broiler:

I won't lie - I am lousy at timing things.  My mother's adage about how long things should be cooked?  "Until it's done."  Hence I never got in the habit of looking at a clock.  But I can tell you I rotated them with tongs until each side was nice and charred.  I could have probably let them go longer, but I am impatient.


So, What is a Tomatillo?
If you've gone to Chipotle, or eaten salsa verde, you've had a tomatillo.  But, since I promised my future father-in-law I'd look it up, here it is, per Wikipedia:

The tomatillo (Physalis philadelphica) is a plant of the tomato family, related to the cape gooseberry, bearing small, spherical and green or green-purple fruit of the same name. Tomatillos, referred to as green tomato (Spanish: tomate verde) in Mexico, are a staple in Mexican cuisine.

The salsa recipe gave the option of roasting or boiling them, and I decided to roast for enhanced flavor.  I also cut it down to one serrano - it was fine and had plenty of kick.  I also left out the sugar - I'm trying to use as little refined sugar as possible when I cook (baking is another story :) ) and I didn't see the need for it.

Finished Product and My Vegetarian Tweaks

  I made the following additional switches & subs:

• For the enchiladas themselves, I swapped out mushrooms for black beans - we wanted the added protein and the color oomph.
• Also, I was going to use yukon potatoes per the original recipe, but, frankly, I got lazy and decided not to bother.  It was fine without them.  I (meaning Balducci's) also didn't have the hoja santa or espazote.
• For the rice, I used olive oil in lieu of butter, and vegetable broth in lieu of chicken broth.  We also used brown rice.  The tumeric got it nice and yellow - you honestly wouldn't know the difference.

I did use Monterey Jack cheese, but, if you wanted to go vegan, you could use a soy cheese or Daiya.  Personally, I'd recommend the Daiya - it does melt well and tastes more like cheese.

 Everyone had two servings, so I am considering this a success!