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?

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.

Cooking for the Masses, Or How Many Lasagna Cupcakes Might Fit in My Oven

Tomorrow (or, at this point, later today) is my sister-in-law's baby shower, and I am on deck to provide the vegetarian options. 

About a month or so ago, I saw an episode of Aarti Party that was baby shower themed.  One of the items Aarti prepared was "Lasagna Cupcakes," which are essentially little individual lasagnas made with wonton wrappers, rather than noodles.  I thought a vegetarian version of this dish would be a cute idea for the baby shower.


Mind you, the original recipe serves 12, and there will be 30 adults and 7 kids.  So, I quadrupled the recipe, which meant eight trays of lasagna cupcakes.  To get to the eight trays of my version of the cupcakes I needed 112 ounces of canned crushed tomatoes with garlic and italian seasoning, 3 pounds of mozzarella cheese, 3 pounds of grated parmesan, 3 pounds of part skim ricotta, two large onions, four enormous zucchini and 192 wonton wrappers.

All the ingredients that I was able to fit on the counter.

I made the sauce in a five quart sauce pan.  Since I knew I had a full night of chopping ahead of me, I decided to use the food processor to chop the onion.  I basically pureed it, but it was still chunky enough to add texture to the sauce.

The original recipe called for chicken sausage.  Normally, when I  vegetarianize a pasta dish, I sub mushrooms or eggplant, since they have a nice, meaty texture.  However, my sister-in-law is very allergic to both mushrooms and eggplant and you really don't want to poison the guest of honor.  So, I decided to go with zucchini, which I thought would be chunky enough to make the sauce interesting.  While the Indian elements of the recipe sound good, I decided to omit the mango chutney and the cinnamon and cloves and go with more of an Italian vibe.

Most of the 48 lasagna cupcakes, pre-baking.

The sauce making and ricotta filling went well enough.  However, when I got to the assembly part, I started to lose my mind a little bit.  After all, I was putting down a wonton wrapper, layering sauce and then layering cheese 192 times. 

So, at this point, I did what anyone in my position would do at 10:37 in the evening.  I called my mother.

"I am about to have a wonton wrapper related psychotic break.  Please entertain me," said I.

"How many of these things are you making again?"  said Mom

"48.  But there are FOUR LAYERS.  Plus an individual basil leaf inside each!" said I.

Mom graciously stayed on speakerphone with me through the lasagna building process, which did make the whole shebang go much faster.  I ran out of parmesan (I don't think I bought a full three pounds after all), but we have leftover sauce and filling that will go into a pasta in the next few days.

All 48 lasagna cupcakes!

Anyhoot, I am glad I decided to do 48 and not 60, because the eight trays literally took up our entire oven and all of my counter space. I put them in for the entire 20 minutes and then moved the bottom trays up to the top rack so they could brown properly.

I finished all of this around 11:45 and which point I started the second dish, a vegetarian version of Ina Garten's Orzo Pasta Salad from Barefoot Contessa at Home.  I've made this one tons of times, and it's great for parties.  Ina's recipe calls for shrimp, but it tastes just fine without it. 

I triiple-plused this recipe, which allegedly serves 8-10.  I used three one pound boxes of orzo, three cups of dill, three cups of parsley, three whole bunches of green onions, one extra large red onion, 14 lemons, two cups of olive oil, two two-foot long hothouse cucumbers, and two pounds of feta cheese.  It ended up being so much pasta salad that I had to split it into two bowls while I was making it.

Yes, this is a ridiculous amount of food for 37 people, some of whom are too young to have all of their teeth.  It's even more ridiculous when you keep in mind that I have the makings for a large fruit tray and a large veggie tray also in my fridge.  Oh, and I'm also not the only person bringing food.

Lots and lots of lemony orzo pasta salad goodness.

However, I am genetically predisposed to making too much food.  This dates back to my great-grandmother, if not earlier.  Nanny Sadie was legendary for making two roasts for Sunday dinner to serve eight people.  Thus, down my mother's family line, all of the women were pre-conditoned to assume that whenever we are preparing a meal, the entire Eagles roster, plus the practice squad, the cheerleaders, the coaches, the medical staff, the beer guys and several season ticket holders would show up unexpectedly, and none of them would have eaten since breakfast.

Have I mentioned I typically make five pounds of mashed potatoes at Thanksgiving?  We do at least eat all the leftovers.

Anyhow, five hours later, everything is in the fridge and ready to go for tomorrow.  The only things I need to do are load all the food and serveware into the car, reheat the lasagnas, put together the fruit & veggie trays, garnish the lasagnas, take pictures of all the food, eat and watch my sister-in-law open presents.  :)

Vegetarian Rosh Hashanah Part II: Romanian Vegetable Stew

For my bridal shower, my friend Maya gave me a wonderful cookbook, Olive Trees and Honey: A Treasury of Vegetarian Recipes from Jewish Communities Around the World.  It's written by Gil Marks, who is both a rabbi and a chef.  The book contains hundreds of recipes, all of which include a history of the dishes in question, as well as background on the region and cultures where the dishes originated.

I'll be making several dishes from this book for tomorrows meal.  Tonight, I made Romanian Vegetable Stew, or Guvetch.  According to Rabbi Marks, Guvetch is a popular Romanian dish that his family enjoys at potlucks and other family celebrations.  Its origins can be traced back to Turkey in the 14th century.  The flavor comes from slow cooking of a variety of vegetables.  The Rabbi adds that you can use whatever veggies you like, but the Romanian version includes plenty of garlic.

The version I made included eggplant, tomatoes, green beans, onions, zucchini, red and green peppers and garlic.  I used our Le Creuset baker, which was just a tetch too small for the amount of veg called for in the recipe, but will be perfect for reheating and presentation.  There's not a lot of seasoning, but the sauteeing of the eggplant, onions and garlic looks like it will add a nice flavor dimension, and I made sure to add plenty of salt and pepper.  Also, the 90 minute cooking time should help the flavors develop.

We won't be tasting the dish until tomorrow, but I thought I'd share a visual preview.

Labor of Love Pre-Labor Day Dinner: Vegetarian Moussaka

When it's a three day weekend, I like to make a more complex dish for Sunday dinner than I might make during a regular week.  I don't mind spending two or three hours in the kitchen on a Sunday if I don't have to head to work on Monday.

Tonight's experiment was Moussaka.  Moussaka is an eggplant and tomato based dish that's layered and baked in the oven.  I tend to think of it as Greek food, but it also apparently is also a dish found in the Balkans and Middle East.  A number of traditional Moussaka preparations have minced beef, but there are a number of vegan and vegetarian versions out there. After looking at several sources, I decided on this lacto-ovo version from Allrecipes.com, which called for lentils instead of beef.

Lentils are an excellent addition to a vegan or vegetarian diet. In addition to being high in fiber, they are also a good source of folate and iron.  Dried lentils store for a long time, and, unlike other dried beans, do not need to be soaked overnight before they're cooked.  Lentils can be ready to eat in about 20-30 minutes, so they're also good for quick meals.

This recipe called for canned lentils, but I had some dried lentils in the cupboard, so I decided to cook up a large batch of them and save some for other dishes throughout the week.  There are a number of types of lentils.  The ones I used are French Green Lentils, which I purchased from the bulk aisle in Whole Foods.   

To slice the vegetables, I broke out my mandoline slicer.  This mandoline allowed me to adjust the thickness of the slices very easily, and I was able to slice an entire eggplant, two zucchini, four yukon gold potatoes and one large onion in less than five minutes, including washing the veggies and swapping blades.  It helped to cut the eggplant and zucchini into three or so pieces, and I'm definitely glad for the food guard!  I used the serrated blade for the eggplant and zucchini and the straight blade for the potatoes.

The browning of the veggies took longer, even using my ginormous saute pan, so I was glad to have saved time on the slicing!  I think it was about seven rounds of veg.  I got a little nervous about the veg sticking to the pan, so I gradually added additional tablespoons of olive oil.

While I let the veggies drain on paper towels, I worked on the sauce.  Since I didn't have liquid left over from the canned lentils, I added in some vegetable broth.  I also used half a small bulb of garlic, rather than one clove of garlic.  I mean, really, who only uses ONE clove?

For the roux, I used skim milk and Earth Balance.  I may try and make it with Almond Milk next time.  Also, if there is a next time, I am bringing in minions to help me with the endless browning of vegetables.

Since this was looking to be a fairly hearty meal, I decided to make a side salad with romaine, red pepper, baby carrots and sunflower seeds.  I dressed it with Silver Palate's Champagne Honey Mustard Dressing.


All in all, the start time was 6:25 and the meal went on the table around 8:45.  It would have been longer if it wasn't for the mandoline!  But, it was well worth the effort for something so yummy, as well as something that would give us some leftovers.  Husband and I ate half the pan, and I imagine the rest of the pan will not last so long.

Choosing Ingredients: Why This Tomato and That Onion

Farro with zucchini, red onion, red and yellow tomatoes and goat cheese.

Since I like to throw together a quick dinner, I often feel like I cook without really thinking.  But, as I prepared tonight's dish, it occurs to me that I do put a lot of thought into which ingredients I choose, but I just don't articulate that process.  So, I decided to talk about each ingredient in tonight's concoction and why I chose it.

I started by mincing a red onion.  I gravitate towards red onions versus white or yellow for a few reasons.  Mainly, I like the color contrast of purple in my dishes.  I also think it has a more interesting flavor.  Tonight, I chose to mince, rather than slice or dice so that the onion would integrate better into the dish.  If you are looking for quick tips on knife skills for onion, or if you'd like what mincing looks like, this video from FoodNetwork.com is a great resource.

Once my onion was minced, I heated olive oil in a large saute pan.  Sauteing food in a large pot means a quicker cooking time than using the oven, a firmer texture for your veggies, and a cooler kitchen (crucial for when you're in a heat wave like we are!).   Get a big saute pan and cook everything in it - less clean-up than making your veg in separate pots and pans!

When you're sauteing food, it helps to have some sort of oil or butter in the pan to prevent sticking, get your veggies to brown or caramelize and add flavor to the dish.  Cooking spray is fine if you're concerned about calories, but I don't think it does you any favors flavor wise.  Butter can add richness to vegetable dishes, but I prefer olive oil.  Not only is it lighter (and easier on the stomach), but it, in moderation, can help with lowering cholesterol levels and controlling blood sugar.  Also, healthy fats help your body absorb fat soluble vitamins such as A, D, E and K.  It also has nice shelf life (though we go through it very quickly!). 

I always like to have something green in my dish.  I like the color contrast the green provides with any sort of grain base.  Kale and spinach are often favorites, but tonight, I was craving something more substantial that I could dice, so I went with zucchini.  In addition to having a nice crunchy texture when sauteed, zucchini has a number of nutritional benefits, including good amounts of folate, potassium and vitamin A.

I almost always cook with fresh tomatoes, which I keep on my counter to preserve their texture and flavor.  For me, I find fresh tomatoes to have more visual appeal and a more interesting texture than canned diced.  Crushed or diced tomatoes make a good sauce in a pinch, but if fresh tomatoes are available, grab 'em!  For cooking, I tend to use grape tomatoes.  The small size of these tomatoes means less chopping, but also additional visual interest for the dish.  I usually halve them or quarter them.  You can also get grape tomatoesin a variety of colors.  Tonight, I used red and yellow, but you can also now find brown, purple and green ones, as well as multi-color assortments, at your local market or farmers' market.  From prior experience, the brown ones tend to turn first, so if you buy an assortment, use the brown ones sooner rather than later.

I talked about the virtues of farro earlier this week.  I gravitate towards whole grains for the health reasons, of course: fiber, less spiking of blood sugar, etc.  But, frankly, they taste more interesting than refined grains like plain pasta and white rice.  There's a chewiness and a nuttiness there that's not present in refined grain products.  If I didn't have farro, I might have gone with an israeli couscous (larger grain than plain couscous),  quinoa, or a wild rice blend.

Seasoning is another thing that's key to me enjoying a dish.  I tend to gravitate towards Italian or Mexican flavors, though you've seen me experimenting with some middle eastern flavors like za'atar.  Tonight, I went with dried oregano and basil.  I prefer fresh basil, but we didn't have any handy.   And, regardless of the flavor direction I'm headed for, I always use salt, pepper and freshly minced garlic in savory dishes.  Salt and pepper help enhance the natural flavors of the vegetables, and fresh garlic adds a nice oomph to foods.  When I want to kick the heat up, my go to is red pepper flakes, which are crushed, dried chilies. Just a few shakes add some good heat that won't overwhelm the rest of your dish.

While I've been trying to cut back on dairy, I do sometimes like to add cheese to my dishes.  Tonight was one of those nights.  Fresh shredded Parmesan (not the powdered kind!), Asiago or Romano cheese are often in my arsenal.  They have a lot of flavor, so you don't need a lot of them to add dimension to a dish. They aren't the moistest of cheeses, however.  Wanting a creamier option for tonight's dish, I used fresh goat cheese.  Goat cheese is creamy and tangy, and can either be stirred into a hot dish a la tonight's concoction, or crumbled on top of a room temp meal.  Tonight's goat cheese came from Vermont Creamery, whose products are all rBST free.

It probably took me longer to write this blog than to make dinner, but there you have it.  In summary, when I cook, I gravitate to meals that involve:

• Fresh ingredients that taste good and are good for me
• A variety of colors and textures for visual interest and, for lack of a better phrase, "yummy mouthfeel"
• A quick cooking technique that doesn't involve a lot of time or pots or baking dishes
• Seasoning that adds depth and a spicy kick
• Leftovers that can be easily reheated for lunch or incorporated into a new dish

 So, while I like to experiment with more complex dishes, sometimes it's just as easy to consider the above five bullets, spin through the grocery store and throw together something yummy in about 15-20 minutes.

Roasted Vegetable Pasta Salad

If you haven't guessed by now, I am a huge fan of anything with roasted veggies, so I jumped at the chance to make the Roasted Vegetable Pasta salad from the newest edition of Clean Eating Magazine.  (It's on Page 48 if you're a subscriber).

For those of you who aren't familiar with the magazine, it's chock full of recipes that eschew refined carbohydrates, added sugars, high amounts of saturated fats and processed foods containing lots of additives and preservatives.  Each issue comes with a food budget planner and a monthly meal plan.  While not all the recipes are veg, they're full of fresh fruits and vegetables, and it's often easy to sub or modify to make the dishes veg friendly.

This recipe calls for roasted peppers, onions, tomatoes and zucchini, and a vinaigrette chock full of garlic and fresh herbs.  It also calls for goat cheese, but it can be made vegan by omitting the cheese. I thought it would be perfect to take to tomorrow's Fourth of July BBQ. 

I did make some subs to this recipe for a variety of reasons.  First, as much as I love eggplant, we're taking this to a party at my brother & sister-in-law's house, and as she is allergic to eggplant, I omitted it from the recipe.  To make up for it, I added some navy beans and an orange pepper in addition to the red, yellow and green.  Second, although I was dying to try kamut pasta, it wasn't available at Balducci's (and their whole grain pasta offerings were scant, in my opinion).  Since we had enough errands to run yesterday without another stop, I ended up going with some nicer traditional macaroni. 

Another sub I made was the verjus, which is made from the juice of unripe grapes. They did have that at Balducci's, but only in a large-ish bottle.  A quick google search revealed that red wine vinegar was an okay sub, so I used that and fresh lemon juice.   And, finally, I doubled the whole recipe, which serves eight as it's written in the magazine.

My mother always told me that pasta salad tastes better the second day, so the whole thing is marinating as we speak.  I'll bring the goat cheese along and plan to toss it in right before we serve it.  We'll see how it tastes tomorrow!