Spinach with Chickpeas and Spices

This side dish hails from Andalusia, Spain, where it is called espinacas con garbanzos. Serve portions of it alongside the entree of your choice, or on toast, tapas-style - with a glass of sherry of course.

Heat a teaspoon and a half of olive oil in a Dutch oven. Add 3/4 cup chopped onion, and cook for 2 minutes. Add a dash of crushed red pepper and 2 minced garlic cloves; cook another minute. Add 1/4 tsp. cumin and cook 30 seconds, stirring constantly.

Now add 3/4 cup water, 2 tablespoons breadcrumbs (use regular breadcrumbs or the slightly larger Japanese panko), one tablespoon dry sherry (as always, unfiltered if you want to be sure it is vegan), one (15-ounce) can of chickpeas, rinsed and drained, and 1/8 tsp. crushed saffron threads. Cook for two minutes until the mixture thickens slightly, stirring often.

Add half of a 10-ounce package of fresh spinach. Cook for two minutes until the spinach wilts. Repeat with the remaining half of the package.

Remove from heat and stir in a teaspoon and a half of parsley, teaspoon and a half of lemon juice, 1/4 tsp. salt, and 1/4 tsp. pepper. 2/3 of a cup is 150 calories.

Cost:
onion $0.37
sherry $17.99
chickpeas $1.79
fresh spinach $2.49
parsley $1.99

Creamy Squash and Apple Soup

I'm making soup again tonight because I have the first cold of the winter season :( Consider this chicken soup for the vegan soul.

Combine 23-ounces of vegetable broth, 3/4 pound of (one-inch) cubed and peeled butternut squash, and one small sweet potato (peeled and cubed) in a saucepan. Bring to a boil, then cover, reduce heat and simmer for 15 minutes.

While the vegetables simmer, melt 1/2 tsp. vegan butter (such as Earth Balance) over medium-low heat in a small skillet. Add one cup vertically sliced onion and 3/4 cup of peeled and sliced granny smith apple (about one small). Saute for 20 minutes, stirring occasionally, until lightly browned.

When the squash mixture is done simmering, remove the potato and squash with a slotted spoon, reserving the broth. Mash in a separate bowl (the recipe said 'to desired consistency'; I broke up all the chunks, but didn't make mine quite as smooth as, say, mashed potatoes). Set aside.

When the onion mixture is done cooking, remove from pan and set aside.

Return the small skillet to the burner, this time on medium-high. Melt an additional teaspoon and a half of vegan butter. Add a teaspoon and a half of all-purpose flour, stirring constantly with a whisk for about a minute. Add 1/2 a cup of the reserved broth. Cook another two minutes, until it thickens.

Add the thickened broth back to the remaining broth, along with the squash mixture, the onion/apple mixture, 1/4 tsp. salt, and a dash of black pepper. Return to a burner over medium heat and cook for 5 minutes until thoroughly heated.

One cup of soup is 120 calories. Try serving a bowl of this with an autumnal salad on the side - think pumpkin seeds, additional apple or pear wedges, arugula, dried cranberries...

Cost:
vegetable broth $2.69
butternut squash $2.60
sweet potato $0.80
onion $1.00
granny smith apple $0.78

On an unrelated note, I had leftover oat bran in my pantry from making Maple Raisin Bran Muffins a couple weeks back - I've discovered that it makes a really satisfying breakfast. Not only that, but a single portion of oat bran (1/3 cup) has seven grams of protein. Double that portion and you have 14 grams of protein to start your day. Wowza. Add a few tablespoons of raisins or some cinnamon on top and it's delicious.

Portobello Mushrooms with Mediterranean Stuffing

Every time I cook with portobello mushrooms, I ask myself why I don't do so every night - they might just be my favorite food! On top of which, their meatiness makes for a satisfying vegan meal in whatever form. This could be an appetizer, or a main dish if you double the portions.

Remove the stems from 4 (4-inch) portobello caps. Chop the stems to equal 1/4 cup (discard any extra if you have it), and place in a bowl. Add 1/4 cup finely chopped onion, 1/4 cup finely chopped celery, 1/4 cup finely chopped carrot, 1/4 cup finely chopped red bell pepper, 1/4 cup finely chopped green bell pepper, 1/4 tsp. Italian seasoning (available with other spices), and 2 minced garlic cloves.

Coat a large skillet with cooking spray and heat over medium heat. Add the vegetable mixture and cook for ten minutes until tender.

Combine the vegetable mixture with about 3 cups of 1/4-inch cubed French bread in a large bowl. Slowly add 1/2 cup vegetable broth, tossing to coat. Add 1/2 cup crumbled vegan feta (try the one from Sunergia); toss gently and set aside.

Scrape the gills from the mushroom caps using a spoon. Place the mushrooms, stem-side up, on a baking sheet coated with cooking spray. Brush evenly with one tablespoon balsamic vinegar.

The original recipe said to sprinkle each mushroom cup with 1 teaspoon of grated Parmesan. I bought the Vegan Parmesan topping from Galaxy Foods for this purpose, but since the flavor tends to be stronger than real Parmesan, I only used 1/2 teaspoon per mushroom. Also sprinkle each with a dash of black pepper. Scoop 1/2 a cup of the bread mixture into each mushroom.

Bake at 350 degrees for 25 minutes until the mushrooms are tender.

Toss 4 cups of mixed salad greens with an additional 2 tablespoons of balsamic vinaigrette. For main dish servings, place 2 cups of salad on each of 2 plates, and top each with 2 stuffed mushrooms (380 calories). For appetizers, cut that in half for 4 servings of 190 calories.

Cost:
portobello mushrooms $3.49
celery $2.50
carrot $0.27
red bell pepper $1.88
green bell pepper $0.74
Italian seasoning $2.39
French bread $1.29
'feta' $4.19
balsamic vinegar $4.79
vegan Parmesan topping $3.29
mixed greens $4.99

Seco de Quinoa

I'm pretty sure this title just translates as "Dry Quinoa." I've mentioned before that quinoa has high levels of protein compared to other grains, and it is also a "complete" protein since it has all 8 essential amino acids, which is key for vegetarians and vegans. This dish is a basic building block to prepare uncooked quinoa. From here, build entrees or side dishes by adding dried fruits, chopped vegetables, vegan cheese etc.

Place 6 ounces (about 3/4 cup) of uncooked quinoa in a fine sieve and rinse with cold water; drain.

Heat a teaspoon and a half of olive oil in a saucepan over medium-high heat. Add one large, minced garlic clove; saute 30 seconds. Add 1/2 cup finely chopped onion and saute another 4 minutes until the onion is tender.

Stir in 1 and 3/4 cups water, the quinoa, and 1/4 tsp. salt. Bring to a boil, then cover, reduce heat, and simmer for fifteen minutes until the liquid is absorbed. Fluff with a fork.

As I mentioned, you can use this as a base for more creative dishes. Or eat it just as it is! A side portion of 1/2 a cup is 170 calories.

A few suggestions:
Make "tabbouleh" with tomato, parsley, cucumber, and lemon juice
Stuff into hulled-out bell peppers, poblano chiles, or large beefsteak tomatoes and bake in the oven.
Add dried apricots and pistachios.
Give it a Middle Eastern touch with dates and orange sections.
Go Greek with kalamata olives, diced cucumber, and crumbled vegan feta.

Cost:
quinoa $3.99

Brown Sugar-Glazed Sweet Potato Wedges

These are probably the yummiest "French fries" ever. I'm sure you know as a vegan to be careful when ordering fries at a restaurant - more often than you think, they're cooked in animal fat. Make them at home, and you needn't worry about it. Although you can just roast potato slices with salt for normal French fries, this is a sweeter variation.

Peel 2 pounds of sweet potato (about 2 large). Cut in half crosswise, then cut into 1/2-inch thick wedges. Set aside.

Melt two tablespoons vegan butter in a saucepan over medium heat. Add 1/4 cup plus 2 tablespoons packed organic brown sugar, 2 tablespoons water, 1/2 tsp. salt, 1/4 tsp. nutmeg, 1/8 tsp. ground ginger and one cinnamon stick. Let the mixture come to a simmer and cook for 5 minutes, stirring frequently (it will be quite bubbly).

Discard the cinnamon stick, and then combine the sugar mixture and the potato wedges in a large bowl, tossing to coat - careful not to burn your fingers, as the sugar will be hot!

Spread the potato wedges in a single layer on a baking sheet coated with cooking spray. Bake at 400 degrees for 40 minutes, stirring halfway through.

2/3 a cup of sweet potatoes is 190 calories - you'll have about 6 servings. Serve alongside veggie burgers!

Cost:
brown sugar $4.59
sweet potato $1.77

Kabocha Squash Soup

This recipe comes from the chef of the San Diego Mariott hotel - with the one exception of butter used in the original recipe, it was almost vegan before I got my hands on it.

Kabocha squash is a variety similar to butternut or pumpkin. Substitute either of those if you can't find it. However, kabocha itself is beautiful, with a deep green skin, and an even sweeter taste than butternut squash, so do try to find it! Read all about it here: http://en.wikipedia.org/wiki/Kabocha

To start, cut a (one and a quarter pound) kabocha squash in half lengthwise and scoop out the seeds. Place, cut-sides down, on a baking sheet coated with cooking spray, and bake at 350 degrees for 45 minutes until tender. Let cool before scooping out the pulp and discarding the peels.

Melt a teaspoon and a half of vegan butter (such as Earth Balance) in a saucepan over medium-high heat. Add 1/2 cup chopped leek (remember to rinse the leek in a sieve after chopping to get dirt from all the layers!), 6 tablespoons chopped onion, 1/2 tsp. chopped fresh ginger, a dash of black pepper, 2 small chopped garlic cloves, and one 1/2-inch piece of lemongrass, crushed under the flat side of a knife. (Note: I bought fresh ginger for this recipe, but when I peeled it, it was blue inside. I don't know if this means it had gone bad, but I decided it was better to play it safe; instead I used 1/4 tsp. ground ginger from my spice cabinet).

Anyway, saute all that for 5 minutes, stirring occasionally. Add one and 1/4 cups vegetable broth, 3/4 cups water, 2 tablespoons organic brown sugar, and the squash pulp. Bring to a boil, then reduce heat to medium-low and simmer for 45 minutes.

Puree the mixture in a blender until smooth. Strain it through a sieve back into the pan, and discard the solids. Add 1/4 cup light coconut milk and 3/4 tsp. grated lime rind to the soup. Return it to a burner over medium-high heat and cook until thoroughly heated.

Ladle 3/4 cup of soup into each of 4 bowls. Sprinkle all 4 servings evenly with a tablespoon of chopped green onions and a teaspoon and a half of chopped fresh cilantro. Each bowl of soup is 160 calories.

Cost:
kabocha squash $1.89
leek $1.41
onion $0.71
vegetable broth $3.79
light coconut milk $1.99
cilantro $1.99

Roasted Butternut Squash Dip

Here's another spread that goes great with either toasted baguette slices or pita wedges. You can make it up to three days in advance, but reheat it just before serving, either in a microwave for 1 to 2 minutes or in an oven-safe bowl at 350 for about 10 minutes, as it is best served warm.

To make it: cut a 2 pound butternut squash in half lengthwise. Trim the ends off a small sweet onion (such as Walla Walla or Vidalia), peel and quarter. Brush one and a half teaspoons of olive oil over the cut sides of the squash and the onions, as well as 4 unpeeled garlic cloves.

Place the squash, cut-sides down, on a baking pan, and arrange the onion and garlic around the squash. Bake in the oven at 350 degrees for 45 minutes.

Let cool slightly before peeling the squash and squeezing the garlic pulp out from its peel (I actually found it was easier to scoop out the squash pulp instead of peeling it). Place the squash, onion, and garlic pulp in a blender, and puree until smooth.

Add 2 tablespoons vegan sour cream (such as Toffuti), 1/2 tsp. salt, 1/8 tsp. nutmeg, 1/8 tsp. ground red pepper, and 1/8 tsp. black pepper. Puree again until combined.

As I mentioned above, serve this warm. 1/4 cup is 40 calories.

Cost:
butternut squash $3.65
vidalia onion $0.75