Tag Archives: tomato

Sprouted Mung Bean Sauté

Years ago an Indian co-worker brought into work a dish that she called a mung bean salad. It was young sprouted mung beans seasoned with garlic and spices. I absolutely loved it but either forgot to ask for the recipe or never received it and promptly forgot about it for a decade or so.  

I was recently browsing through Made in India by Meera Sodha and came across a picture and recipe of my co-worker’s bean salad. I, of course, made the recipe, loved it and added it to my collection. While the book isn’t exclusively vegan, there are a lot of great recipes that are worth a look and try. 

This recipe isn’t difficult but it does require some time and effort since you’ll be sprouting your own beans; the whole process from beginning to end will take a couple of days. Mung beans are fairly easy to come by in health food stores or grocery stores with a decent bulk section. They’re a small bean (maybe half the size of a pea) and olive green in color.

You’ll need some type of vessel for sprouting the beans. I bought a sprouting jar which is basically a mason jar with a perforated lid. Sprouting lids can be purchased from amazon.com and attached to a wide-mouth mason jar but putting together a homemade jar with a towel or cheese cloth shouldn’t be too difficult. 

This recipe calls for 1-¼ cups of dry mung beans. Place the beans in your sprouting jar and cover with 1-2 inches of water. Let them soak for 12 hours or overnight and the drain the water. Rinse and drain 1-2 times a day and allow to sprout in a dark place. I’ve read that allowing to sprout in the dark prevents them from tasting bitter. The beans will double in size as they sprout and will develop little tails in 2-3 days. I allowed mine to grow about an inch in length but they are ready for the recipe as soon as the tails appear.

The recipe comes together pretty quickly at this point. Heat oil in a pan. Add mustards seeds when oil is hot. Turn down when they begin to pop and stir in garlic and spices. Allow them to cook for a few minutes or until the garlic begins to brown. Stir in sprouted beans, tomatoes, salt and water. Bring to a boil and then turn down heat, cover, and cook for an additional 20 minutes. Season to taste and serve immediately. Eat it over rice or right out of the pan like I do!

Sprouted Mung Bean Sauté
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Ingredients
  1. 1-¼ cups whole mung beans
  2. 1 tbsp. olive oil
  3. 1-½ tsps. black mustard seeds
  4. 5 garlic cloves, chopped
  5. 1 tbsp. ginger, chopped
  6. ½ tsp. turmeric powder
  7. ¼ tsp. cayenne pepper
  8. 2 tomatoes, chopped
  9. ¼ cup water
  10. 2 tbsps. lemon juice
  11. 1-¼ tsps. salt
  12. black pepper, to taste
Instructions
  1. 1. Heat oil in a pan over medium-high heat. Add the mustard seeds once the oil is hot. Turn down the heat once the seeds begin to pop and add in garlic, ginger, turmeric and cayenne. Sauté until the garlic begins to brown.
  2. 2. Add the sprouted mung beans, tomatoes, salt and water to the pan. Stir ingredients together and bring to a boil before turning heat to low. Cover and allow beans to cook for 20 minutes.
  3. 3. Stir in lemon juice and season with more salt and pepper, if necessary. Eat alone or serve over rice.
Adapted from Food52
Adapted from Food52
Artisanal Vegan http://www.artisanalvegan.com/
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Polenta with Oven Roasted Cherry Tomatoes & Mushrooms

 

I don’t remember ever eating polenta growing up. It’s a food that I’ve recently become acquainted with in my kitchen. I’ve been exploring different way of cooking it and this recipe has become one of my favorites.

Polenta is a porridge made of cornmeal and, depending on it’s coarseness, has a creamy consistency. It’s cooked up on the stove top similar to how you would oatmeal.  I prefer mine to have a super thick consistency and like it even better the next day when the flavors have mingled and it’s thick enough to cut with a knife.

It’s also relatively nutritious and inexpensive and has historically served as a staple food for the poor. My local grocery store had it in bulk as well as precooked in the refrigerated section but I ended up buying a small prepackaged bag of Golden Pheasant.

The basic ratio for polenta is 4 parts liquid to 1 part polenta. For this recipe I used 3 cups soy milk and 1 cup vegetable broth to 1 cup polenta. Add the liquids to a medium sized sauce pan and bring to a boil before adding polenta. Reduce heat to a simmer and allow to cook for about 25 minutes, stirring constantly, until desired thickness is reached. Stir in a tablespoon of vegan butter and season with salt and pepper before serving. Nutritional yeast is optional but highly recommended for additional cheesy flavor.

Preheat oven to 400° and cut tomatoes and mushrooms (shiitake and chanterelle both worked nicely)  while the polenta is cooking on the stove top. Toss into a bowl with olive oil and Italian seasoning. Spread onto a a cooking sheet lined with parchment paper or a nonstick silicone baking mat and bake in the oven for 20 minutes or until the tomatoes are tender.

To serve, add a liberal scoop of polenta to each bowl and top with tomatoes, mushrooms, chopped basil, and red chili flakes for a little heat. Enjoy!

 

Polenta with Oven Roasted Cherry Tomatoes & Mushrooms
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Ingredients
  1. 1 cup cornmeal
  2. 1 cup vegetable broth
  3. 3 cups non-dairy milk
  4. 1 pint cherry tomatoes, halved
  5. 10 oz. mushrooms, thinly sliced
  6. 1 tsp. olive oil
  7. 1 tsp. Italian seasoning
  8. 1 tbsp. vegan butter
  9. 2 tbsp. nutritional yeast
  10. fresh basil, thinly sliced
  11. red chili flakes
Instructions
  1. 1. Preheat oven to 400°
  2. 2. Toss halved tomatoes and sliced mushrooms with olive oil and Italian seasoning in a large bowl.
  3. 3. Spread into a single layer on a lined baking sheet and bake for 20 minutes or until cherry tomatoes are tender.
  4. 4. Bring soy milk and veggie broth to a boil, stir in corn meal, and reduce heat to a simmer. Allow to cook for 25 minutes, stirring frequently until polenta thickens to a desired consistency.
  5. 5. Stir in vegan butter and nutritional yeast, season with salt and pepper.
  6. 6. Serve by scooping a liberal portion of polenta into each bowl. Top with tomatoes, mushrooms, basil, and red chili flakes.
Adapted from Delish Knowledge
Adapted from Delish Knowledge
Artisanal Vegan http://www.artisanalvegan.com/

Simple Tomato and Avocado Salad

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I’m feeling pretty good today. I woke up early and did an hour in the pool and a 5 mile run. I didn’t want to spend too much time in the kitchen since the weather is so nice today. I also was feeling light and trim after exercising and wanted to maintain that feeling by not eating anything too heavy.

This tomato and avocado salad was thrown together from leftovers in the refrigerator. I cut up half an avocado, some lingering chunks of red onion, and a tomato then mixed everything together with olive oil, balsamic vinegar, lemon juice, salt, and pepper. It’s so simple and I didn’t plan on sharing but sometimes the easiest recipes end up being the best tasting. Try it out and tell me what you think!

Tomato and Avocado Salad
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Ingredients
  1. 1/2 avocado, cubed
  2. 1-2 tomatoes, diced
  3. 1/4 cup red onion, diced
  4. 1 tbsp. olive oil
  5. 1/2 - 1 tbsp. balsamic vinegar
  6. 1 tsp. lemon juice
  7. salt and pepper
  8. cilantro (optional)
Instructions
  1. Combine all ingredients in a large bowl and serve immediately.
Artisanal Vegan http://www.artisanalvegan.com/

The BKT (Bacon, Kale, & Tomato) Bowl

Salad SamuraiI picked up the cookbook Salad Samurai by Terry Hope Romero on a whim and was quite impressed with it. I originally had no intention of taking it home as I generally don’t care for salad recipes, but quickly flipping through it changed my mind.

The pictures are pretty amazing. I’m a very visual person; I like cookbooks with high-quality color pictures because I need to some point of reference for how the food is supposed to look on the plate if I’m going to make it. The recipes in this book really go beyond what I think of as a traditional salads. Many are hearty enough to be entire meals on their own, including the BKT (Bacon, Kale, & Tomato) Bowl, which I plan on sharing here.
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Many of the salad toppings, which are referenced in the front of the book, are excellent recipes for cooking tempeh and tofu and can easily be utilized in any recipe calling for similar ingredients. The book is also organized seasonally, which I think is a fun way to look at food especially if I’m buying locally grown and available produce.

Coconut Bacony BitsCoconut Bacon

This salad is comprised of 3 easy recipes (the first 2 are components of the last): coconut bacony bits, tempeh bacon bites, and the BKT Bowl. Use large coconut flakes for the coconut bacony bits. I found mine at a local co-op in bulk. Combine the tomato paste, liquid aminos, and liquid smoke and incorporate into the coconut flakes until evenly distributed.

Spread onto a parchment lined baking sheet and bake in the oven for 15-20 minutes at 325º. Keep an eye on them towards the last 5 minutes. Mines began to brown quickly around this time. Remove from oven and let cook completely. The flakes will become more crunchy as they cool. These will be used as a topping for the salad.

TempehTempeh

Cut tempeh into bite sized pieces. Combine maple syrup, tamari, ketchup, vegetable oil, and liquid smoke and let pieces marinade for about 10 minutes. Spoon tempeh into a frying pan set to medium heat and reserve the leftover marinade for later use. Let each side cook for 2-3 minutes per side. Once golden brown all-around, pour in leftover marinade and let cook until all the liquid is absorbed.

The last part of this recipe involves making the dressing and combining all the salad components. Remove stems from the kale leaves and cut or tear into bit-sized pieces. For the dressing, mix together the shallots, apple cider vinegar, olive oil, salt, and pepper. Pour half of dressing onto the kale and use hands to massage kale for about a minute. Now add the red onions, cherry tomatoes, avocado, and remaining dressing and carefully combine ingredients until dressing is eventually distributed. Top each plate with the coconut bacony bits and enjoy!

BKT Bowl BKT Bowl

Coconut Bacony Bits
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Ingredients
  1. 2 cups large, unsweetened coconut flakes
  2. 2 tbsp. tomato paste
  3. 4 tsp. liquid aminos
  4. 1 tbsp. hickory liquid smoke
Instructions
  1. 1. Preheat oven to 325º and line a baking sheet with parchment paper.
  2. 2. In a large bowl, combine tomato paste, liquid aminos, and liquid smoke until smooth. Add in the coconut flakes and stir until the flakes are equally coated.
  3. 3. Spread the flake in a thin layer onto the parchment paper and bake for 15-20 minutes or until the flakes are completely dry
Notes
  1. The flakes will continue to dry as they cool after being removed from the oven. Store in an airtight container and store in the refrigerator for up to 2 weeks.
Artisanal Vegan http://www.artisanalvegan.com/
Tempeh Bacon Bites
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Ingredients
  1. 1-8 oz. package of tempeh
  2. 2 tbsp. maple syrup
  3. 2 tbsp. tamari
  4. 1 tbsp. ketchup
  5. 1 tbsp. vegetable oil
  6. 1/4 tsp. hickory liquid smoke
  7. Olive oil, for pan-frying (optional)
Instructions
  1. 1. Cut tempeh into 1/4-inch strips then cut these into 1-inch pieces.
  2. 2. In a large bowl, combine maple syrup, tamari, ketchup, liquid smoke, and vegetable oil. Add the tempeh and carefully coat with marinade. Let sit for 10 minutes.
  3. 3. In a frying pan at medium heat, spoon in tempeh and keep remaining marinade in reserve. Cook each side for 2-3 minutes until the tempeh is well browned. Oil can be added to the pan if necessary.
  4. 4. Once tempeh is browned on both sides, pour in remaining marinade and cook until absorbed.
Notes
  1. Store any remaining tempeh in the refrigerator for up to 2 days.
Artisanal Vegan http://www.artisanalvegan.com/
The BKT (Bacon, Kale, & Tomato) Bowl
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Salad Ingredients
  1. 1 lb. kale, stems removed
  2. Tempeh bacon bites
  3. Coconut bacony bits
  4. 1/2 red onion, sliced into half-moons
  5. 1 pint cherry tomatoes, halved
  6. 1 ripe avocado, cubed
Dressing Ingredients
  1. 2 tbsp. minced shallots
  2. 4 tsp. apple cider vinegar
  3. 1 tbsp. olive oil
  4. 1 tbsp. maple syrup
  5. 1 tbsp. dijon mustard
  6. pinch of salt
  7. ground pepper, to taste
Instructions
  1. 1. Remove stems from kale leaves and cut or tear into bite-sized pieces. Wash and dry kale then transfer to a large mixing bowl or container.
  2. 2. In a small mixing bowl, combine shallots, apple cider vinegar, olive oil, maple syrup, salt, and pepper. Pour half of dressing onto kale and massage for about a minute.
  3. 3. Add in tempeh, red onions, cherry tomatoes, avocado, and remaining dressing. Gently fold ingredients into each other until eventually coated. Top with coconut bacony bits and serve immediately.
Artisanal Vegan http://www.artisanalvegan.com/