Tuesday, July 8, 2008

Baked Couscous with Summer Squash and Herbs

A simple dish that could be a side or a main course, depending on serving size.

First, open a 14-oz can of vegetable broth. Pour one cup into a saucepan (set the rest aside for later). Bring the broth to a boil, then gradually stir in 3/4 cup uncooked couscous. Remove from heat, cover, and let stand five minutes, then fluff with a fork. Transfer to a large bowl and set aside.

Heat a large skillet over medium-high heat. Add 2 cups sliced yellow squash (about 2 small ones), 1/2 cup sliced green onions, 2 tablespoons chopped basil, 1/2 tsp. dried oregano (or 1 tablespoon fresh if you can find it), and one minced garlic clove. Saute for 3 minutes, then set aside.

Here, the recipe called to combine two types of cheese: an ounce of fontina and an ounce of parmesan. Instead, grate 2 ounces of the vegan mozzarella block from Galaxy Foods, to equal about 1/2 cup. Set aside.

In the large bowl with the couscous, add the squash mixture, 1/4 cup of your 'cheese', the rest of the can of vegetable broth, 1/4 cup egg substitute, 1/4 tsp. salt, and a dash of black pepper. If you're using Ener-G egg substitute, that's one tablespoon of the powder to 1/4 warm water.

Spoon the mixture into an 8x8 baking dish coated with cooking spray. Top with the remaining 1/4 cup of soy cheese. Bake in the oven at 400 degrees for 35 minutes, and serve warm.

This will yield six servings of one and a half cups and 170 calories, but as I said, double those portions up to make this a vegan main dish with some veggies on the side.

broth $1.19
couscous $5.69
yellow squash $1.25
green onions $0.99
basil $2.99
vegan cheese $3.39

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The Vegan Pantry

  • Vegan yogurt - Whole Soy http://www.wholesoyco.com/
  • Vegan milk - Silk http://www.silksoymilk.com/
  • Vegan Feta - Sunergia http://www.sunergiasoyfoods.com/
  • Vegan Cheese - Galaxy Foods http://www.galaxyfoods.com/
  • Vegan Eggs - Ener-G http://www.ener-g.com/
  • Vegan Butter - Earth Balance http://www.earthbalance.net/product.html