Vegetarian Cashew Chili

This hearty chili feeds a crowd - cashews stand in as the main source of protein instead of meat, for a novel alternative.

In a bowl, whisk together 1/3 cup red wine vinegar, 1 tablespoon molasses, 1 and 1/2 teaspoons dried basil, 1 and 1/2 teaspoons dried oregano, 1 teaspoon ground cumin, 1/2 tsp. salt, 1/2 tsp. chili powder, 1/2 tsp. black pepper and 1 bay leaf; set aside.

Heat 2 tablespoons olive oil in a Dutch oven over medium-high heat.  Add 3 cups chopped onion, 2 and 1/2 cups chopped red bell pepper, 1 and 1/2 cups chopped celery, and 3 minced garlic cloves; saute for 8 minutes.

Add the vinegar mixture, along with 2 undrained (15-ounce) cans of kidney beans, 1 undrained (28-ounce) can of whole tomatoes, and 1 undrained (15-ounce) can of pinto beans; break up the tomatoes with a spoon, and continue to cook for 20 minutes, stirring often.

Note: I actually only had 1 can of kidney beans on hand, not 2, so my chili was a little less bean-y!  I also was a tad shy on the red wine vinegar (closer to 1/4 cup) so thinned it the rest of the way with water.

At the end of twenty minutes, discard the bay leaf and stir in 2/3 cup coarsely chopped cashews.  Ladle 1 and 1/2 cups of chili into each of 7 bowls for 7 servings of 350 calories each.

Although I made this dish at home, it also can easily be made outdoors, on these last few weekends warm enough for camping.  Simply pack the vinegar mixture in one zip-top plastic bag, and the chopped vegetables in another.  At the campsite, prepare the soup according to the directions above, in a cast-iron Dutch oven over hot coals.

Cost:
onion $2.75
red bell pepper $3.95
celery $3.39
canned kidney beans $1.99
canned whole tomatoes 3.39
canned pinto beans $1.99

Udon Noodles with Sesame and Tofu

This is a great one-dish meal with a little bit of everything - grains, vegetables, and protein.

Cook 8 ounces of udon noodles according to package directions, then drain and set aside.

For the base of the dressing, the original recipe called for either seasoned rice vinegar or cider vinegar; since I had the latter at home, that's what I used.  If you use seasoned rice vinegar, make sure to read labels as you shop, since most varieties will include sugar.

Whisk together the vinegar of your choice with 1 and 1/2 tablespoons low-sodium soy sauce, 1 tablespoon dark sesame oil, 1 teaspoon bottled minced garlic, 1 teaspoon minced ginger, and 1/4 tsp. crushed red pepper; set aside.

Combine the cooked noodles with 1 and 1/2 cups diced cucumber, 1 cup shredded carrot, 1/4 cup (1-inch) pieces of green onion, 2 teaspoons sesame seeds (which you can toast first, if you like), and 1 diced (8-ounce) package of Asian-style baked tofu.  Although the original recipe also called for 1/4 tsp. salt, I left it out to keep overall sodium levels down.

Drizzle the vinegar mixture over the the noodles, and toss to coat.  2 cups makes a serving of 350 calories.

Note: for the tofu, I used the certified vegan Tofu Lin from SoyBoy (their version of Asian-flavored baked tofu).  Whatever brand you choose, make sure to check ingredients - some Asian-style varieties will contain honey!

Cost:
bottled minced garlic $2.69
ginger $1.92
cucumber $1.78
carrot $1.11
green onions $0.99
Asian-style baked tofu $2.79

Barley Pilaf with Artichoke Hearts

The original recipe I was following tonight called for quick-cooking barley; however, I have regular pearled barley at home, which can be made into a quick-cooking version with only a little prep work, so that seemed to make more sense than buying a whole new product.  Simply combine 1 cup pearled barley and 2 cups water in the afternoon, and let stand for 5 to 8 hours, then drain.  Voila!  Quick-cooking barley.

To make the actual recipe, combine the drained barley with 2 cups warm water and 1/4 tsp. salt in a saucepan.  Bring to a boil and cook at a boil for 3 minutes, then cover, reduce heat, and simmer until the liquid is all absorbed - although not quite as fast as actual quick-cooking barley (which takes about 8 minutes), my barley was ready in 18 minutes - far faster than the usual hour required.

While the barley cooks, heat 1 tablespoon olive oil in a medium-sized skillet over medium-high heat.  Add 1 (14-ounce) drained and rinsed can of quartered artichoke hearts and 1 teaspoon minced garlic; cook for 3 minutes.

Once the barley is finished cooking, stir in 2 tablespoons pesto, 1 tablespoon lemon juice, and 1 (15-ounce) drained and rinsed can of garbanzo beans.  Pesto can be a tricky item to buy since so many varieties contain cheese - I find it safer to buy pesto paste (which comes in a tube), since it is more likely to be vegan.

Spoon 1 cup of the barley mixture onto each of 4 plates or bowls.  Top each serving with about 1/4 cup of the artichoke mixture and 2 tablespoons shredded vegan cheese in place of Parmesan (I used the vegan mozzarella from Galaxy Foods).  Each serving is 410 calories.

Cost:
canned quartered artichoke hearts $3.39
canned chickpeas $1.99
vegan cheese $3.69

'Chicken' Cacciatore "Pronto"

Not only does this recipe make standard chicken cacciatore vegan, but it also makes it much faster!  I used 8 'chick'n filets' from Gardein for this recipe, in place of 8 chicken thighs.  You can also try shaping chicken thighs from Match meat vegan chicken, if you prefer!

To start, place 1/2 an ounce of dried porcini mushrooms in a bowl; pour 1 cup hot water over the mushrooms and let stand for 30 minutes.  Remove the mushrooms with a slotted spoon and finely chop, then set aside.  Line a sieve with cheesecloth, and filter the soaking liquid into a new bowl; discard the cheesecloth and any solids, and set the remaining liquid aside.

Sprinkle 1/2 tsp. black pepper evenly over the 'chicken'; I omitted the salt in the original recipe, since Gardein chicken already has salt in it.  Heat 2 teaspoons olive oil in a large skillet over medium-high heat, then add the 'chicken' and cook for 4 minutes on each side - it should be nicely browned by the end.

Remove the 'chicken' from the pan, and reduce the heat to medium.  Add 3 minced garlic cloves to the pan and cook for 2 minutes, stirring constantly.  Add 2 tablespoons minced parsley and cook for 30 seconds.  Add the chopped porcini mushrooms, and cook for 30 seconds.

Stir in the reserved mushroom liquid, 3/4 cup canned crushed tomatoes, 1/2 cup vegetable broth, and 1/2 cup water; bring the mixture to a simmer, then return the 'chicken' to the pan.  Reduce the heat to low, cover, and cook for 10 minutes.

Remove the chicken from the pan a final time; increase the heat to medium-high, and cook the sauce until it is reduced to 1 cup (about 5 to 10 minutes).

Arrange 2 pieces of 'chicken' plus 1/4 cup sauce on each of 4 plates, and sprinkle an additional tablespoon of minced parsley evenly over all the servings.  Each serving is 270 calories.  I liked this with some jasmine rice and green beans to round out the meal!

Cost:
dried porcini mushrooms $4.99
vegan chicken $8.98
canned crushed tomatoes $2.50

Vegetarian Stuffed Peppers

These hearty, main-dish peppers should please even meat-eaters!

To start, cut the tops from 3 medium-sized red bell peppers; discard the seeds and membranes, leaving the pepper shells intact.  Cook the peppers in a large pot of boiling water for 5 minutes, then drain and set aside.

Heat 1/2 tsp. olive oil in a large skillet over medium-high heat.  Add 6 tablespoons finely chopped shallots and saute for 3 minutes.  Add 2 cups chopped mushrooms; saute for 4 minutes.  Any type of mushroom ought to work, but I used regular button mushrooms.

Stir in 1/2 cup chopped parsley, 2 tablespoons slivered almonds (which you can toast first, if you like), 1 and 1/2 tablespoons sherry (I always use the unfiltered Fino en Rama from Alvear), and 3/4 tsp. chile powder; saute for 3 minutes.  The original recipe actually called for ancho chile powder, but since I couldn't find that particular variety, I used the regular chile powder in my spice cabinet.

Next, stir in 1 and 1/4 cups cooked brown rice, 1/2 cup tomato juice (such as R.W. Knudsen), 1/4 tsp. black pepper, 1/4 tsp. garlic powder, and a pinch of salt; cook for a final 3 minutes.

Spoon about 3/4 cup of the rice mixture into each pepper, and sprinkle each with 1 teaspoon vegan grated Parmesan (such as Galaxy Foods).  Bake at 350 degrees for 15 minutes.  Each stuffed pepper is 240 calories.

Cost:
It's the final night of groceries from my trip to the store without a receipt!

Breakfast Soft Tacos with Persimmon Salsa

These tacos make a hearty breakfast to get you going in the morning! Or, try serving them for brunch or an easy dinner. The recipe called for pepper jack cheese, and believe it or not, a vegan version exists, from Cheezly - you can find it online at vegan stores such as veganessentials.com

To make the persimmon salsa, peel and chop 1 and 3/4 cups ripe persimmon (about 2 to 3 persimmons, depending on size). Combine the persimmon in a bowl with 1/3 cup finely chopped red onion, 1 tablespoon minced cilantro, 2 tablespoons fresh-squeezed lime juice, 1/4 tsp. salt, and 1 diced and seeded jalapeno pepper; set aside.

Next, peel and cube 3 and 1/4 cups baking potato. To speed up preparation, place the potato in a microwave-safe bowl, then cover and microwave for about 4 to 5 minutes, depending on the strength of your microwave - the potato should be tender by the end.

Heat a large skillet coated with cooking spray over medium-high heat; add the potato, and cook for 5 minutes. Add 1/2 cup shredded vegan pepper jack and 1 (14-ounce) package of firm tofu, crumbled to look like scrambled eggs; cook for 3 minutes, stirring frequently. I also added 1/2 tsp. turmeric for scrambled egg color, although you don't need to.

Meanwhile, warm 6 (8-inch) flour tortillas according to package directions. I prefer whole wheat tortillas to regular white, but either will work for this recipe. Spoon 2/3 cup of the potato mixture down the center of each tortilla, and top each with about 1/3 cup of the persimmon salsa, then roll up.

Here's a picture of the taco just before rolling:

Each tortilla is 340 calories.

Cost:
red onion $0.42
cilantro $1.69
lime $0.50
jalapeno $0.08
baking potato $1.79
vegan pepper jack $4.49
firm tofu $2.39
flour tortillas $1.69

'Pork Loin Chops' with Cinnamon Apples

Tonight, I was finally brave enough to the try the vegan ground pork from Match meats - and boy am I glad I did!

This versatile product can be shaped any way you like - into a full 'tenderloin', into pork medallions, or into individual cutlets or burgers. However you want to prepare it, thaw the product the night before in the fridge, so it is ready to be shaped when you put your recipe together (note: Match meats can also be re-frozen, if you don't use a whole package). For this recipe, thaw 1 (1-pound) package of Match pork.

Divide the Match pork into 4 equal portions, and shape each into about a 1/2-inch thick "chop". In a small bowl, combine 1 teaspoon dried sage, 1/4 tsp. salt, and 1/4 tsp. black pepper; sprinkle evenly over the 'pork'.

Heat 1/2 tsp. vegetable or canola oil in a medium skillet coated with cooking spray over medium heat. Add the 'pork' and cook for 3 minutes on each side. Remove from the pan and keep warm.

In the same pan, melt 1 teaspoon vegan butter (such as Earth Balance). Add 4 cups (1/2-inch) slices of peeled Granny Smith apple, along with 1 tablespoon organic brown sugar, 1 teaspoon fresh-squeezed lemon juice, 1/2 tsp. ground cinnamon, and a pinch of salt; cook for 5 minutes - the apples should be tender by the end.

Serve 1 pork chop with about 3/4 cup of the apple mixture for 4 servings of 260 calories. All you need are some green peas or broccoli on the side to round out the meal!

Cost:
Match pork $7.50
Granny smith apples $4.36

Chickpea Stew Scented with Lemon and Cumin

This one-dish meal is perfect for busy nights!

Heat 1 and 1/2 teaspoons olive oil in a large skillet over medium-high heat; add 1/2 cup chopped onion and 3/4 tsp. minced garlic, and saute for 3 minutes.

Stir in 2 tablespoons lemon juice, 1/2 tsp. ground cumin, 1/4 tsp. black pepper, 1 (15-ounce) rinsed and drained can of chickpeas, and 1 (14.5-ounce) undrained can of diced tomatoes; bring the mixture to a boil, then reduce heat and simmer for 6 minutes. At the end, stir in 1/4 cup chopped green onions.

Note: I had to omit the black pepper tonight, because I was all out! I guess even staples run out sometimes.

Meanwhile, bring 2 cups water to a boil in a saucepan; add 1/2 cup dry polenta, stirring with a whisk. Reduce heat and simmer for 3 minutes, stirring frequently, then remove from heat. Stir in 1 and 1/2 teaspoons vegan butter (such as Earth Balance - which I forgot!), then cover and let stand until the stew is finished cooking.

Serve 1 and 1/3 cups stew over 2/3 cup polenta in each of 3 bowls. Dollop each serving with 2 tablespoons vegan sour cream (such as Tofutti). Each serving is 400 calories.

Cost:
canned chickpeas $1.99
canned diced tomatoes $1.99

Ziti with Chard

This quick pasta dish was a great way to use up leftovers in my kitchen!

Heat 2 tablespoons olive oil in a large skillet over medium-high heat. Add 8 cups chopped Swiss chard and 4 minced garlic cloves; saute for 2 minutes.

Note: although I know the chard is supposed to wilt down in those two minutes, I'm worried mine wilted a little too much - I had actually chopped it and frozen it in advance, so by the time I added it to the skillet tonight, it was already fairly wilted down - alas!

After sauteeing, combine the chard mixture in a large bowl with 4 cups cooked ziti pasta, 2 cups halved grape tomatoes, 1/4 cup chopped and pitted kalamata olives, 2 tablespoons lemon juice, 1/4 tsp. salt, and 1/2 tsp. black pepper; toss to combine, then sprinkle 1/4 cup shaved vegan cheese in place of Romano over the top - I used the vegan mozzarella from Galaxy Foods.

Divide into 4 equal servings of about 2 cups and 340 calories each.

Cost:
grape tomatoes $2.99

Orange-Ginger Skillet 'Chicken'

The 'chicken' in the frozen vegan buffalo wings from Gardein is the perfect stand in for chicken breast tenders in this recipe - simply discard the sauce that comes packaged separately, or save it for another use.

I faced the same dilemma tonight as I did with my Beef Curry with Toasted Spices a few weeks back - that is, whether or not it is safe to thaw Gardein and marinate ahead of time. To play it safe, I skipped the marinating step, and simply combined the still-frozen 'chicken' with the marinating ingredients just before cooking.

To make the marinade, combine 1/2 cup chopped orange sections, 1/4 cup orange juice, 2 tablespoons chopped green onions, 2 tablespoons low-sodium soy sauce, 1 and 1/2 tablespoons lemon juice, 1 tablespoon olive oil, 1 and 1/2 teaspoons agave nectar (in place of honey), 1 teaspoon grated and peeled fresh ginger, and 1/2 tsp. ground coriander in a large bowl.

Add 12 ounces of Gardein 'buffalo wing' chicken - about 16 chicken pieces; toss to combine, then add to a large skillet heated over medium-high heat. Cook for 15 minutes.

Meanwhile, cook 8 ounces of rotini pasta according to package directions. Tonight I opted for the spelt rotini from VitaSpelt for an extra nutrition boost over wheat pasta.

Add 4 cups of the cooked rotini to the skillet and cook a final 5 minutes. You'll have 3 servings of about 2 cups and 480 calories each.

Note: although you can make this recipe at home, as I did, it also was recommended for camping! Bring the marinade ingredients along in a zip-top plastic bag, and pack the frozen 'chicken' and the cooked pasta separately. Cook according to the same directions as above, in a cast-iron skillet over hot coals at the campsite!

Cost:
orange $1.18
green onions $0.99
lemon juice $2.99
agave nectar $4.99
ginger $0.40
rotini $2.00

Butternut Squash Risotto

Winter squashes have hit the market! My first squash recipe of the season is this savory risotto. You can make it a side dish or main dish, depending on portion size.

In a saucepan, combine 3/4 cup water and 14 ounces vegetable broth; bring to a simmer but do not boil, then keep warm over low heat.

Meanwhile, heat 1 teaspoon olive oil in a Dutch oven over medium heat. Add 1/4 cup finely chopped yellow onion and cook for 8 minutes, stirring frequently - the onion should be golden by the end.

Add 1/4 cup water, 1 and 1/2 cups peeled and cubed butternut squash (about 3/4-inch pieces), 1/4 tsp. salt, and 1/4 tsp. black pepper; cook for 10 minutes.

Add 3/4 cup Arborio rice, and stir to combine. Add 1/4 cup of the broth mixture, and cook until the liquid is nearly absorbed. Continue adding the remaining broth mixture, 1/4 cup at a time, stirring constantly as each portion is absorbed before adding the next - it will take about 30 minutes total.

At the end, stir in 1/4 cup shredded vegan cheese in place of Parmesan (I used the vegan mozzarella from Galaxy Foods), 1 and 1/2 tablespoons vegan butter (such as Earth Balance), and 1 tablespoon chopped parsley.

2/3 cup makes a side serving of 280 calories, but as I mentioned, double that to make this risotto the centerpiece of the meal.

Cost:
vegetable broth $2.49
butternut squash $1.88
Arborio rice $0.74

'Gorgonzola'-Walnut Fettuccine with Toasted Breadcrumbs

This elegant pasta dish works great for company! As with the Crostini with 'Gorgonzola', Caramelized Onions, and Fig Jam that I made last night, try the soy blue cheese from Sunergia in this recipe.

To start, tear 1 slice of white bread into pieces, and place in a food processor; process until you have coarse breadcrumbs. Place the breadcrumbs on a baking sheet and bake at 250 degrees until dry - the original recipe said 30 minutes, but I only gave mine 20 minutes.

Heat 1 tablespoon olive oil in a medium skillet over medium heat. Add 4 minced garlic cloves and saute for 30 seconds. Remove the pan from heat and let stand for 5 minutes, then add the breadcrumbs - return the pan to the heat and cook for 6 minutes, stirring frequently.

Cook 8 ounces of fettuccine according to package directions, then drain and transfer to a large bowl. Add the breadcrumb mixture, 1/4 cup chopped parsley, 1/4 cup crumbled soy blue cheese, 3 tablespoons chopped walnuts (which you can toast first, if you like), 2 teaspoons lemon juice, 1/4 tsp. salt, and 1/4 tsp. black pepper; toss to combine.

This dish is best served immediately. You'll have 4 servings of 1 and 1/2 cups and 330 calories each.

Cost:
parsley $1.69
walnuts $5.49

'Chicken' with Fennel, Tomato, and Tarragon Vinegar

The vegan chick'n cutlets from Gardein were the perfect product to use in this recipe, which originally called for 8 chicken thighs. Each package of Gardein has 4 cutlets, so you'll need 2 packages for the recipe below.

The recipe also called for chopped, seeded, and peeled tomatoes, which takes a bit of prep work, but is worth the extra effort. Bring a large pot of water to a boil. While the water boils, slit a shallow X on the bottom of 3 tomatoes. Boil for 1 minute, then transfer immediately to a bowl of ice water. The peels will slip off easily. Seed and chop the tomatoes to equal 2 cups; set aside.

Now on to the rest of the recipe!

Sprinkle 1/8 tsp. black pepper evenly over the 'chicken' cutlets. Heat 1 teaspoon olive oil in a large skillet over medium-high heat; dd the 'chicken' and cook for 2-3 minutes on each side, then remove from the pan. Cut 2 fennel bulbs into quarters; add the fennel quarters to the pan and cook for 5 minutes, turning so they brown evenly on all sides. Remove the fennel from the pan, and add 3 minced garlic cloves; saute for 30 seconds.

Add 14 ounces vegetable broth, 1/3 cup tarragon vinegar, and 2 fresh tarragon sprigs to the skillet; scrape the bottom of the pan to remove the browned bits that have accumulated, then bring the mixture to a boil. Return the fennel to the pan, cover, reduce heat, and simmer for 7 minutes. Return the chicken to the pan, cover, and continue to simmer on low for a final 10 minutes.

Remove the chicken and fennel from the pan a final time. Add 1/8 tsp. black pepper, the chopped tomatoes, 1 tablespoon plain soy creamer (such as Silk), and 1/2 tsp. raw sugar to the broth mixture. Bring to a boil, then cook until reduced to 1 cup (about 10 to 15 minutes) ,stirring frequently.

Serve 2 'chicken' pieces with 2 fennel quarters and 1/4 cup of the sauce for 4 servings of 230 calories each. This hearty dish is almost like a stew, and would be great served over cooked rice to soak up the extra juices.

Cost:
fennel $3.08
vegetable broth $2.49
tomato $4.00

'Shrimp' Salad with 'Buttermilk' and Tarragon Vinaigrette

Try the vegan shrimp from Vegetarian Plus for this main dish salad!

Ahead of time, you'll need to thaw 20 ounces (2 packages) of the vegan shrimp, whether in the fridge for about 12 hours, or in the microwave on the 'fish' setting.

Next, make 1 cup vegan buttermilk; place 1 tablespoon lemon juice in a measuring cup, and fill with plain soy milk (such as Silk) to equal 1 cup; let stand for 5 minutes to clabber (sour) the mixture.

Pour 1/4 cup of the 'buttermilk' into a shallow bowl or zip-top plastic bag; set the rest aside for now. Add 2 tablespoons minced Anaheim chile (a mild, green chile), 1 tablespoon chopped tarragon, 1 teaspoon grated lime rind, 1 tablespoon fresh-squeezed lime juice, 1/4 tsp. salt, 1/4 tsp. black pepper, and 1 minced garlic clove. Add the thawed 'shrimp'. Cover and refrigerate for 2 hours; stir the mixture occasionally, if in a bowl, or turn the zip-top bag over a few times, if in a bag.

To make the dressing, pour 1/3 cup of the prepared 'buttermilk' into a small bowl - you can discard the remainder, or save for another use. Add 2 tablespoons tarragon vinegar, 4 teaspoons finely chopped shallots, 1 teaspoon minced tarragon, 1 teaspoon Dijon mustard, 1/8 tsp. raw sugar, and 1/2 tsp. grated lime rind; stir with a whisk to combine, and chill until ready to use.

After 2 hours, discard the marinade. Transfer the 'shrimp' to a grill pan coated with cooking spray over medium-high heat; grill for 2-3 minutes on each side, until thoroughly heated.

To put together the salad, separate the leaves from 1 head of lettuce - the original recipe called for Bibb, but I used Boston lettuce, which is a very similar variety of butterhead; either works just fine.

Arrange the lettuce leaves on a serving platter, along with 12 romaine lettuce leaves. Cut 2 tomatoes into wedges. Arrange the tomato wedges and the grilled 'shrimp' over the lettuce, then drizzle with the vinaigrette.

You'll have 4 salad servings of about 2 cups salad and 5 ounces 'shrimp' (about 8 or 9 pieces). Each serving is 250 calories.

Cost:
Anaheim chile $0.32
fresh tarragon $2.49
lime $0.50
romaine lettuce $3.99

Greek 'Steak' Pitas with Dill Sauce

I actually wanted to use the vegan steak strips from Yves Veggie for this recipe, which I think are the best, but LightLife makes a version too that worked in a pinch, since the grocery store was out of the former.

First, however, make the sauce: whisk together 1/2 cup plain soy yogurt (such as Whole Soy), 2 teaspoons chopped fresh dill, 1/4 tsp. black pepper, and 1 minced garlic clove; set aside.

Combine 1/2 cup lemon juice, 1 teaspoon dried oregano, 1/2 tsp. black pepper, and 2 minced garlic cloves, and place in a shallow bowl or zip-top plastic bag. Add 12 ounces vegan steak strips and marinate in the fridge for 10 minutes; turn the bag over once if you have the 'steak' in a plastic bag, and stir once if you have it in a bowl. After 10 minutes, remove the steak with a slotted spoon, and discard the marinade.

Heat a grill pan coated with cooking spray over medium-high heat and grill the 'steak' for 6 minutes.

Meanwhile, split 4 (6-inch) pitas in half. Cut 4 romaine lettuce leaves in half. Line each pita half with one piece of lettuce. Divide the 'steak' evenly among the pita halves (about 1/3 cup per half), and spoon 1 tablespoon sauce into each half. Finally, crumble 1 ounce of vegan feta (such as Sunergia), and divide evenly among the pitas (about 1 teaspoon per half).

2 stuffed pita halves makes an entree serving of 390 calories. These easy sandwiches would be great with a simple cherry tomato salad on the side to round out the meal.

Cost:
dill $1.99
vegan steak strips $6.98
pitas $1.99
romaine lettuce $3.99

Open-Faced Mushroom, Tomato, and Goat-Cheese Sandwich

The original recipe for this decadent sandwich called for a spreadable goat cheese. To mimic that, I used a combination of vegan feta (from Sunergia) and vegan cream cheese (from Tofutti). The result was perfect!

To start, heat 1/2 tsp. olive oil in a large skillet coated with cooking spray over medium heat. Add 1 cup thinly sliced onion and 1 cup thinly sliced red bell pepper; cook for 4 minutes. Add 1 (6-ounce) package of sliced portobello mushroom caps and cook for an additional 5 minutes.

Remove the pan from heat, and stir in 2 teaspoons red wine vinegar, 1 teaspoon capers, 1/4 tsp. salt, and 1/8 tsp. black pepper; set aside.

In a bowl, combine 2 tablespoons vegan cream cheese with 2 ounces crumbled vegan feta. Microwave for 30 seconds, then stir to combine - the mixture will be wonderfully spreadable!

Place 1 (2-ounce) slice of sourdough bread on each of 3 plates. I actually had sliced sourdough from Rudi's Organic Bakery at home, but as I was assembling the sandwiches I realized hearty, fresh sourdough might have been even better! Use whichever you prefer.

Spread about 2 tablespoons of the 'goat cheese' over each bread slice. Top each slice with 3 (1/8-inch thick) slices of tomato, and about 2/3 cup of the mushroom mixture. Here's what the 'goat cheese' looks like before the rest of the topping go on:

Each open-faced sandwich is 410 calories. I recommend eating with a fork and a knife, or you'll have a big mess on your hands!

Cost:
red bell pepper $1.73
portobello mushrooms $3.49
tomato $4.34

'Chicken' Marsala

There were two questions I had going into tonight's recipe. First: is it necessary (or even possible) to clarify vegan butter as you would regular butter? Second: can you pound vegan chicken with a meat mallet, as you would real chicken?

The answer to the first is, well, not really. Melt 3 tablespoons vegan butter in a microwave (about 30 seconds), then let stand for 1 minute. If this was real butter, you were supposed to strain it through a fine sieve over a bowl, and discard the milk solids. I did pour my melted vegan butter (from Earth Balance) through a sieve, and while a fleck or two seems to have been left behind, for the most part I think there was nothing to discard. Regardless, I used this melted 'butter' in the recipe below.

The answer to the second question, however, was a resounding yes! (Although I did feel funny, as a vegan, purchasing a meat mallet at the grocery store). I used Gardein Tuscan chicken breasts (without the accompanying sauce) for my version, but I have a feeling Match Meat's chicken would work just as well. Whichever brand you choose, place 4 (4-ounce) 'chicken' breasts between two layers of plastic wrap, and pound with a meat mallet to about 1/4-inch thick; set aside.

Meanwhile, cook 8 ounces uncooked fettuccine according to package directions.

While the pasta cooks, heat a large skillet coated with cooking spray over medium-high heat. Add 8 ounces sliced mushrooms (which you can buy pre-sliced, if you like, to save prep time), 2 tablespoons finely chopped shallots, and 1 tablespoon minced garlic; cook for 3 minutes, then remove the mushroom mixture from the pan and set aside.

Sprinkle the pounded 'chicken' breasts with 1/8 tsp. black pepper. Place 3 tablespoons all-purpose flour in a shallow bowl and dredge the 'chicken' in the flour. Add the 'clarified' vegan butter to the skillet, then add the chicken and cook for 3 minutes on each side. Remove the 'chicken' from the pan, and return the mushroom mixture to the pan. Add 3/4 cup vegetable broth, along with 1/2 cup Marsala wine; scrape the pan to release any browned bits that accumulated while cooking the 'chicken'.

Bring the mixture to a boil, then reduce heat and simmer for 5 minutes (it should be reduced to about 1 cup). Stir in 1/2 cup frozen green peas and cook for 1 minute. Add 1 additional tablespoon vegan butter, 2 tablespoons plain soy creamer (such as Silk), and 1/8 tsp. black pepper. Return the chicken to the pan, and cook a final minute or two.

Serve 1 'chicken breast' over 1 cup of cooked fettuccine and drizzled with about 1/4 cup of the sauce for 4 servings of 590 calories each.

Cost:
mushrooms $2.79
vegan chicken breasts $7.98
frozen green peas $2.99
plain soy creamer $1.99
fettuccine $1.99

Peanut Butter-Banana Spirals

This was just about the cutest take on a peanut butter sandwich I've ever seen!

In a bowl, combine 1/2 cup peanut butter with 1/3 cup vanilla soy yogurt, stirring until smooth. My favorite peanut butter brand right now is Peanut Butter & Co, since it is certified vegan. For the soy yogurt, I used Silk.

Slice 2 ripe bananas, and drizzle the slices with 1 tablespoon orange juice, tossing to coat. Arrange 4 (8-inch) tortillas on a work surface - I used the fat-free tortillas from Whole Foods' 365 brand. Spread 3 heaping tablespoons of the peanut butter mixture over each tortilla, leaving about a 1/2-inch border. Arrange 1/3 cup of the banana slices in a single layer over the peanut butter on each tortilla.

In a small bowl, combine 2 tablespoons wheat germ and 1/4 tsp. ground cinnamon; sprinkle evenly over the tortillas. Although the original recipe called for honey-crunch wheat germ (which is obviously not vegan), I found that regular wheat germ worked just fine.

Roll the tortillas up, and slice each into 6 pieces. 4 pieces makes a serving of 250 calories. Here's a photo of one tortilla just before rolling:

Cost:
peanut butter $4.99
vanilla soy yogurt $1.09
bananas $0.51
fat free tortillas $1.69

G.I. Joes

This recipe is a fun vegan variation on sloppy joes - perhaps the G.I. stands for garden-infused or garden-inspired! Needless to say, they're still just as sloppy and tasty to eat as the meat variety.

To start, pour 1 cup boiling water over 1/2 cup sun-dried tomatoes (packed without oil). Let stand for 5 minutes, then drain and chop; set aside.

Heat 1 tablespoon olive oil in large skillet over medium-high heat. Add 1 and 1/2 cups chopped onion, 1 cup chopped red bell pepper, and 2 minced garlic cloves; saute for 3 minutes.

Stir in the chopped sun-dried tomatoes, 1 tablespoon low-sodium soy sauce, 1 tablespoon balsamic vinegar, 1 teaspoon raw sugar, 1 teaspoon chili powder, 1 teaspoon dried oregano, 1/2 tsp. ground cumin, 1/2 tsp. black pepper, 1/8 tsp. salt, and 1 (28-ounce) undrained can of crushed tomatoes. Bring to a boil, then reduce hat and simmer for 20 minutes, stirring occasionally - the mixture should be slightly thick by the end.

Stir in one (12-ounce) package of soy crumbles - Light Life, Yves Veggie, and Boca all make vegan versions, and I chose Yves Veggie for tonight. Note: if you use Boca, their crumbles are frozen, and should be thawed in advance.

Once you've added the soy crumbles, cook a final 2 minutes, stirring frequently.

Place 6 (2-ounce) hamburger buns on a platter. My new favorite on the market are the whole wheat hamburger buns from Whole Foods' house brand.

Spoon about 2/3 cup of the filling onto the bottom halves of each bun, then top with the top halves. You'll have six G.I. Joes of 400 calories each.

Cost:
red bell pepper $1.08
canned crushed tomatoes $3.19
soy crumbles $3.79
hamburger buns $2.89

'Beef' Curry with Toasted Spices

For this final recipe using my Homemade Curry Powder, I turned to the frozen beefless tips from Gardein. If you haven't yet checked out Gardein, an amazing line of vegan meat alternatives out of Vancouver, I highly recommend doing so! You'll need 3 (9.5 ounce) packages of the beefless tips for this curry.

Ahead of time, prepare the spices: heat a skillet over medium-high heat and add 1 tablespoon coriander seeds, 1 and a 1/2 teaspoons cumin seeds, 1 teaspoon fenugreek seeds, 2 whole cloves, 1 (1/2-inch) piece of cinnamon stick, 1 dried hot red chile, and 1 bay leaf. Cook for 1 minute, shaking the pan almost constantly.

Transfer the mixture either to a spice grinder or - my personal favorite - a mortar and pestle, along with 1 tablespoon raw sugar, 1/4 tsp. ground cardamom, and 1/8 tsp. salt. Process until finely ground, whether with the touch of a button, or your pestle; set aside.

For this next step, I had to adapt the original recipe, since I was using vegan meat, and not real beef. The real beef was marinated in a dry rub of spices for two hours, but since Gardein beef is frozen, I wasn't sure if it was safe to thaw it ahead of time and not cook it right away. Instead, I combined 28 ounces frozen 'beefless tips' with 1 and 1/2 teaspoons Homemade Curry Powder and 1 teaspoon black pepper, tossing to coat, just before cooking.

Heat 1 and 1/2 teaspoons olive oil in Dutch oven; add the 'beef' mixture and saute for 5 minutes. Remove the 'beef' from the pan and set aside - it should be lightly browned on all sides.

Add 1 and 1/2 cups sliced onion and 1 and 1/2 tablespoons minced and peeled fresh ginger to the pan; reduce the heat to medium and cook for 6 minutes.

Add 2 tablespoons minced garlic, 1 tablespoon paprika, and the toasted spice mixture; cook for 1 minute, stirring constantly.

Return the 'beef' to the pan, along with 1 cup plain soy yogurt (such as Wildwood), 3/4 cup vegetable broth, 1/2 cup chopped red bell pepper, 1/4 cup minced cilantro stems, and 1/4 cup tomato puree.

The original recipe was then simmered for 1 and 1/2 hours, but Gardein beef doesn't need to cook nearly that long - continue to simmer for a final 5 to 10 minutes, and you should be good to go!

As with the Warm Spiced Lentils I made last night, this dish is even better if you make it ahead of time, then reheat just before serving, so the flavors have time to blend. Serve over some basmati rice, if you like. It's also really great with my Mango and Mint Chutney on the side!

1 cup of beef curry is 270 calories.

Cost:
fenugreek seeds $3.50
ginger $0.40
red bell pepper $1.13