Burghul bi Jibn wal Batinjan (Bulgur with Cheese and Eggplant)

I'm ashamed to admit that I've rarely used bulgur beyond tabbouleh, and it felt about time to remedy that situation; it's one of those great grains loaded with iron, protein, and fiber, so makes a great base for a vegan entree. This particular dish is actually a Syrian recipe, a cuisine I've never tried before. I recommend coarse-ground bulgur, although medium-ground would work - just don't choose the finely-ground variety. This particular dish would normally be made with halumi cheese, but Follow Your Heart's Vegan Gourmet mozzarella makes a nice alternative.

Ingredients:

• 6 ounces Vegan Gourmet mozzarella
• 6 cups (1-inch) cubed eggplant
• 3/4 teaspoon salt, divided
• 4 teaspoons olive oil, divided
• 4 cups vertically sliced onion
• 2 cups uncooked coarse-ground bulgur
• 3 and 1/4 cups boiling water
• 1/4 teaspoon black pepper

1. Dice the cheese; set aside.

2. Place the eggplant in a colander and sprinkle with 1/2 teaspoon salt, tossing well.  Let stand for 20 minutes to drain.  Rinse, pat dry with paper towels, and set aside.

3. Meanwhile, heat 1 teaspoon olive oil in a large skillet over medium-high heat.  Add the onion; saute for 15 minutes, stirring frequently, until golden brown.

4. Add the remaining 1/4 teaspoon salt, the bulgur, boiling water, and black pepper.  Bring to a boil, then cover, reduce heat to medium-low, and simmer for 10 to 15 minutes - the liquid should be absorbed.

5. Heat an additional teaspoon oil in a large skillet over medium-high heat.  Add the eggplant; saute for 10 minutes, until browned.

Note: Since you're only using a teaspoon of olive oil here, be sure to watch closely and stir often enough that the eggplant doesn't stick to the pan.

6. Combine the diced cheese, bulgur mixture, eggplant, and remaining 2 teaspoons oil in a Dutch oven, tossing well.  Place over medium heat for 5 minutes.

The dish will be best served hot.

Nutrition Info:
6 servings (1 and 1/2 cups), Calories 325 

Tasting Notes:
The olive oil stirred in right at the end makes this a good bit oilier than the food I normally eat, making it feel indulgent and rich. Nutty bulgur, eggplant that is tender to perfection, and delightful tidbits of cheese all make this recipe a keeper. I would caramelize the onions way down next time though - closer to 30 minutes, with a touch of vegan sugar added - before proceeding to the next step.

Rating: 
3.5

Zucchini, Olive, and Cheese Quesadillas

I'm having a bit of a feast tonight. Shredded zucchini and two kinds of vegan cheese go into these stuffed quesadillas, and I've added a few side dishes and a dessert to the menu as well.

Ingredients:

• 1 teaspoon olive oil
• Cooking spray
• 1/3 cup finely chopped onion
• 1/2 teaspoon bottled minced garlic
• 1 and 1/4 cups shredded zucchini
• 1/4 teaspoon dried oregano
• 1/8 teaspoon salt
• 1/8 teaspoon black pepper
• 4 (8-inch) fat-free flour tortillas
• 1/2 cup shredded Daiya mozzarella, divided
• 1/2 cup diced tomato, divided
• 1/4 cup pitted and chopped kalamata olives, divided
• 1/4 cup crumbled vegan feta, divided (such as Veg Cuisine)

1. Heat the olive oil in a large skillet coated with cooking spray over medium-high heat.  Add the onion and garlic, and saute for 1 minute.

2. Add the zucchini; saute for 2 minutes, until lightly browned.  Remove from heat and stir in the oregano, salt, and black pepper.

3. Wipe the pan clean with paper towels, and recoat with cooking spray.  Add 1 tortilla to the pan.  Sprinkle with 1/4 cup mozzarella, then top with half of the zucchini mixture, 1/4 cup tomato, 2 tablespoons olives, 2 tablespoons feta, and an additional tortilla.

4. Cook over medium heat for 3 minutes.  Carefully turn over and cook for 2 minutes on the other side, until lightly browned.  Transfer to a cutting board or platter and cut in half (a serrated knife works best).

5. Repeat the procedure with the remaining tortillas, mozzarella, zucchini mixture, tomato, olives, and feta.  The quesadillas will be best served warm.

I recommend two easy side dishes: First, heat up your favorite canned refried beans (Amy's, Eden Foods, and Whole Foods 365 all make vegan versions).

Next make a quick grapefruit and avocado salad: In a bowl, combine 4 cups torn romaine lettuce, 2 cups grapefruit sections, and 1 cup peeled and sliced avocado. In a small bowl, whisk together 2 tablespoons agave nectar, 2 tablespoons white balsamic vinegar, 2 teaspoons Dijon mustard, and 2 teaspoons olive oil.  Drizzle over the salad and toss to coat.

For dessert, bring out bowls of lemon sorbet (such as Ciao Bella) topped with fresh orange sections.

Nutrition Info:
4 servings (1 quesadilla half), Calories 235

Tasting Notes:
Holy moly, these quesadillas are so good they almost defy description. I'll do my best - a perfect blend of the gooey mozzarella and salty feta, just the right amount of olives, fresh zucchini, and perfectly crisp, just-oily-enough tortillas to hold it all together. Add to that hearty refried beans and the suggested salad - with its blend of creamy avocado, sweet dressing, and tart grapefruit - and this was easily the best meal I've eaten in quite a long time.

Rating:
5

Orzo with Chicken, Broccoli, and Pesto

Flat-leaf parsley and mint form the base of this slightly unusual pesto, which would make a great sauce over any pasta and vegetable combo besides the one I present to you here. You can cook the Gardein chicken ahead of time, using either the refrigerated Tuscan or herb dijon chicken breasts, or the frozen chick'n scallopini; cook according to package directions and shred with a fork or by hand to measure 1 and 1/2 cups.

Ingredients:

• 2 cups small broccoli florets
• 2 tablespoons toasted pine nuts*
• 1 peeled garlic clove
• 1 cup flat-leaf parsley leaves
• 1/4 cup fresh mint leaves
• 1/4 cup vegan Parmesan sprinkles (such as Galaxy Foods)
• 1 tablespoon olive oil
• 1 tablespoon fresh-squeezed lemon juice
• 1 tablespoon water
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup uncooked orzo
• 1 and 1/2 cups cooked and shredded Gardein chicken breast

1. Steam the broccoli, covered, for 2 minutes, just until crisp-tender.  Rinse with cold water, drain, and transfer to a large bowl; set aside.

2. To prepare the pesto drop the pine nuts and garlic through the chute of a food processor while the processor is on, and process until minced.

3. Add the flat-leaf parsley, mint, and Parmesan; process until finely minced.

4. With the processor still on, add the olive oil, lemon juice, water, salt, and black pepper; process until well blended.

5. Meanwhile, cook the orzo according to package directions - you should end up with 2 cups cooked pasta.  Add the orzo, chicken, and parsley pesto to the broccoli, and stir well to combine.

*Toast the pine nuts in a skillet over medium heat for about 5 minutes. Shake or stir frequently to prevent the nuts from burning.

Nutrition Info:
5 servings (1 cup), Calories 258

Tasting Notes:
I may never make pesto without mint again - the subtle minty flavor is incredible, and it's the special touch that makes this dish. Great Parmesan and pine nut flavor in the pesto too. The amount of pesto coating the orzo is quite judicious though, so double the pesto if you want a richer dinner. Perfectly steamed broccoli and savory chicken made every bite enjoyable. I bet this would also be great with sliced vegan sausage in place of the chicken

Rating:
4

Chicken Piccata

I'm making this dish with Gardein chicken tonight, but a seitan piccata might also be a nice, hearty entree.  This dish isn't exactly an authentic piccata, since I skipped the process of coating the Gardein in flour before cooking. However, it contains lots of fresh-squeezed lemon juice, white wine, and a generous dose of capers, capturing the flavors traditionally found in a piccata sauce. I served with wild rice, but you could also try it with pasta.

Ingredients:

• 1 (14-ounce) can quartered artichoke hearts
• 1/2 cup vegan chicken broth (such as Imagine)
• 1/3 cup fresh-squeezed lemon juice
• 1/4 cup vegan dry white wine
• 4 Gardein Tuscan chicken breasts (without sauce)
• Cooking spray
• 1 cup chopped onion
• 1 minced garlic clove
• 3 tablespoons capers
• 1/4 teaspoon black pepper
• 2 cups cooked wild rice*

1. Drain the artichokes in a colander over a bowl, and reserve 3 tablespoons liquid. Discard the remaining liquid.

2. Combine the 3 tablespoons artichoke liquid in a shallow bowl with the broth, lemon juice, and white wine.  Add the chicken pieces; cover and marinate in the fridge for 30 minutes.

3. Heat a large skillet coated with cooking spray over medium-high heat.  Add the onion and garlic; saute for 4 minutes.  Remove the chicken from the dish (reserving the marinade), and add to the pan; saute for 1 minute.  Add the reserved marinade; cook for 12 minutes.

4. Stir in the artichokes, capers, and black pepper; reduce heat and simmer for 5 minutes.

5. Meanwhile, prepare the rice.  Serve 1 chicken piece and 1/2 cup artichoke sauce over 1/2 cup rice on each of 4 plates.

*Don't forget it takes a good deal longer to cook wild rice compared to other varieties.  Make sure you've set aside at least 50 minutes to 1 hour for the rice to cook, or your chicken will grow cold while you wait.

Nutrition Info:
4 servings (1 chicken piece, 1/2 cup sauce, 1/2 cup rice), Calories 288

Tasting Notes:
I love artichokes, so it's really hard to go wrong in a dish that has them in such a starring role. The brininess of the capers and artichokes is fantastic over the chicken and rice combo. My only complaint is that the lemon was a touch too strong; decrease to about 1/4 cup or so in the marinade, or you risk a bit of a pucker while eating this. 

Rating:
3.5

Lemon-Ginger Chicken Stir-Fry

If you've been reading this blog for a while, you've probably noticed that I've shifted away from mock meats (like Gardein and Match) and moved toward eating more plant-based whole foods. If so, you're astute and you're quite right. I find myself eating fewer processed vegan meats (no matter how much better for you and less cruel they are than the real thing), but I do occasionally still enjoy Gardein's beefless tips or their chicken breasts. However, I'm finding that it makes sense to consider these items an indulgence, rather than a weekly staple. Tonight though, since I was craving a Chinese stir-fry, I decided to play with Gardein.

Ingredients:

• 3 Gardein Tuscan chicken breasts (without sauce)
• 1/4 teaspoon black pepper
• 1 teaspoon canola oil
• 3/4 cup thinly sliced onion
• 2 tablespoons peeled and minced fresh ginger, divided
• 1 teaspoon dark sesame oil
• 2 cups julienne-cut yellow squash
• 1 cup red bell pepper strips
• 1 tablespoon grated lemon rind
• 1 tablespoon minced garlic
• 3 tablespoons agave nectar
• 3 tablespoons low-sodium soy sauce
• 3 tablespoons fresh-squeezed lemon juice
• 2 tablespoons water
• 2 teaspoons cornstarch
• 3 cups hot cooked jasmine rice

1. To prepare the stir-fry, cut the chicken pieces into 1-inch strips, and sprinkle with the black pepper.  Heat the canola oil in a large skillet over medium-high heat; add the chicken, onion, and 1 tablespoon ginger. Stir-fry for 4 minutes.  Remove the chicken mixture from the pan.

2. Heat the sesame oil in the pan.  Add the yellow squash and bell pepper; stir-fry for 3 minutes.

3. In a small bowl, combine the remaining 1 tablespoon ginger with the lemon rind, garlic, agave, soy sauce, lemon juice, water, and cornstarch.

4. Add the agave mixture to the pan, along with the chicken mixture.  Stir-fry for a final 4 minutes.

5. Meanwhile, prepare the rice, so it is hot and ready to go as the stir-fry is finishing up..

Serve 1 cup chicken mixture over 3/4 cup rice on each of 4 plates. Try serving with the Hunan dumplings from Macro Vegetarian, and a side salad to round out the meal. 

Nutrition Info:
4 servings (1 cup chicken mixture, 3/4 cup rice), Calories 395

Tasting Notes:
This dish really lives up to its name - gorgeous fresh lemon and ginger. The sauce has a rich thickness from the cornstarch and agave, and just the right blend of sweet and savory. Yellow squash was a different but rather inspired choice for the veggie, and I definitely recommend making this dish while summer's bumper crop is here. In the winter, I might play around with different veggies - snow peas, broccoli, or julienne-cut carrots all come to mind.

Rating:
3.5

Penne, Crispy Tofu, and Green Bean Salad

Pasta, check. Super fresh veggies, check. Hearty protein, check. This salad has a little bit of everything, and is sure to be a summer crowd pleaser. Prefer smaller pasta shapes? Check out my post for Orzo Salad with Corn, Tomatoes, and Basil.

Ingredients:
For the salad:

• 1 (15-ounce) package extra-firm tofu
• 1 teaspoon olive oil
• 2 cups uncooked penne pasta
• 2 cups (2-inch) cut green beans
• 2 cups halved cherry tomatoes
• 1 tablespoon chopped fresh dill*

For the dressing:

• 2 tablespoons red wine vinegar
• 1 tablespoon fresh-squeezed lemon juice
• 1 tablespoon olive oil
• 1 teaspoon low-sodium soy sauce
• 1/4 teaspoon vegan sugar
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 3 crushed garlic cloves

1. To make the salad, drain the tofu and cut into 1-inch cubes.  Pat dry with a paper towel.  Heat 1 teaspoon olive oil in a large skillet over medium-high heat and add the tofu; saute for 5 minutes, making sure to brown on all sides.  Remove the tofu from the pan and chill for 30 minutes.

2. Meanwhile, cook the penne in boiling water for 5 minutes.  Add the green beans and cook for an additional 5 minutes.  Drain and rinse with cold water; drain again.

3. In a large bowl, combine the chilled tofu, penne, green beans, cherry tomatoes, and dill.

4. To prepare the dressing, combine all the ingredients listed under 'Dressing' in a jar.  Cover and shake to combine.  Pour the dressing over the salad, tossing to coat.  Cover and chill for 30 minutes before serving.

*Use 1 teaspoon dried dill if you don't have fresh on hand.

Nutrition Info:
8 servings (1 and 1/2 cups), Calories 187

Tasting Notes:
Certainly a nice summer salad, but I ought to have trusted my instinct to cook the tofu longer. I'd give it at least 10 minutes next time, for a very crisp, seared exterior, or better yet bake it in the oven for firmer texture. The dressing is light, so increase it if you want a better coating on the pasta, but the dill is a particularly nice touch. Make sure to use super fresh cherry tomatoes and green beans though, and you can't go wrong.

Rating:
3.5

White Bean, Tomato, and Spinach Salad

I've prepared a few grain-based main dish salads already this month, but if beans and greens are your preference, look no further than this recipe. Two types of summer tomatoes make now the right time to prepare it.

Ingredients:
For the dressing:

• 2 tablespoons red wine vinegar
• 1 and 1/2 tablespoons olive oil
• 1/2 teaspoon black pepper
• 1/4 teaspoon salt
• 2 crushed garlic cloves

For the salad:

• 4 cups chopped spinach
• 2 cups copped tomato
• 2 cups chopped yellow tomato
• 1/2 cup chopped red onion
• 1 teaspoon chopped fresh rosemary*
• 2 (15.5-ounce) rinsed and drained cans cannellini beans

1. To prepare the dressing, combine the vinegar, olive oil, black pepper, salt, and garlic cloves in a jar.  Cover and shake to combine.  Set aside.

2. To prepare the salad, combine the spinach, both tomato varieties, red onion, rosemary, and cannellini beans in a large bowl.  Pour the dressing over the salad and toss to coat.

*If you prefer, substitute 1/4 teaspoon dried rosemary for the fresh.

Nutrition Info:
4 servings (2 cups), Calories 207

Tasting Notes:
Fairly standard flavors and Italian dressing, but the rosemary was unexpected and nice, and I loved the fresh tomatoes. The white beans definitely make this hearty enough for an entree, with bread or vegan cheese and crackers on the side.

Rating:
3

Curried Couscous Salad with Dried Cranberries

Folks, it is hot in New York City. With the exception of boiling 2 cups of water, this recipe will generate zero heat in your kitchen, and is full of goodies from legumes to dried fruit and from spices to fresh herbs.

Ingredients:
For the salad:

• 1 and 1/2 cups uncooked couscous
• 1 cup dried cranberries
• 1 cup frozen green peas, thawed
• 1/2 teaspoon curry powder
• 2 cups boiling water
• 1/4 cup thinly sliced green onions
• 1/4 cup finely chopped fresh basil
• 1 (15.5-ounce) rinsed and drained can chickpeas

For the dressing:

• 1/3 cup fresh-squeezed lemon juice
• 1 tablespoon grated orange rind
• 2 tablespoons water
• 1 and 1/2 tablespoons olive oil
• 1 tablespoon orange juice concentrate, thawed (such as Cascadian Farm)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 4 crushed garlic cloves

1. To prepare the salad, combine the couscous, cranberries, peas, and curry powder.  Pour the boiling water over the couscous mixture, cover, and let stand for 5 minutes.

2. Fluff with a fork and let cool (about half an hour), then stir in the green onion, basil, and chickpeas.

3. Meanwhile, prepare the dressing: combine all the ingredients listed under 'Dressing' in a jar. Cover and shake to combine.

4. Pour the dressing over the couscous mixture, and toss well.  Cover and chill for 1 hour.

Nutrition Info:
8 servings (1 cup), Calories 257

Tasting Notes:
When life gives you lemons... make this dressing. Absolutely beautiful lemon flavor - any more and it would be too much, but combined with the other bright citrus elements (the orange rind and concentrate), this salad is tart and fruity and zesty in every bite. The lemon juice is perfect against the sweet dried cranberries and plump little peas. The only element that didn't fit was the basil, so I'd simply omit it next time.  I would also use just a touch more curry powder so the salad really lives up to its name.

Rating:
4

Orzo Salad with Corn, Tomatoes, and Basil

Last summer, I made a tasty orzo salad, but wished it had been more summery, lamenting the lack of basil and tomatoes. I'm taking my own advice tonight for this main dish salad. If you don't have orzo, another small pasta like small shells or ditalini would also work.

Ingredients:
For the dressing:

• 2 tablespoons fresh-squeezed lemon juice
• 1 tablespoon olive oil
• 1 teaspoon red wine vinegar
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 3 crushed garlic cloves

For the salad:

• 1 cup uncooked orzo
• 2 cups fresh yellow corn kernels
• 2 cups chopped tomato
• 1/2 cup vertically sliced red onion
• 1/4 cup finely chopped fresh basil

1. To prepare the dressing, whisk together the lemon juice, olive oil, vinegar, salt, black pepper, and garlic in a jar.  Cover tightly and shake.  Set aside.

2. To prepare the salad, cook the orzo according to package directions.  Drain and transfer to a large bowl.  Spoon half of the dressing over the pasta, tossing to coat, and let cool to room temperature (about half an hour).

3. Add the remaining dressing, the corn, tomatoes, red onion, and basil.  Toss to coat and let stand for 30 minutes. Like the very best summer salads, this one only gets better with a little time, so you can even make it a day in advance.

To round out a summer evening, try homemade vegan goat cheese on a baguette.

Nutrition Info:
4 servings (about 1 and 1/2 cups), Calories 312

Tasting Notes:
Exactly as I hoped in terms of fresh summer flavors - sweet raw corn, juicy tomatoes, and vibrant green basil. I would add a touch more dressing for brighter lemon and vinegar flavor, and decrease the red onion to 1/4 cup. Instead of serving the vegan goat cheese on the side, it would be excellent dolloped right on top of the orzo mixture, especially to add a touch of saltiness.  Good as is, but those tweaks would make this salad great.

Rating:
3

Indian-Style Green Tomatoes and Vegetables over Rice

I've been having fun experimenting with green tomatoes lately.  Give the unripe tomatoes an Indian twist with this easy recipe. It works as a side dish or an entree, if you double the portions.

Ingredients:

• 1 tablespoon canola oil
• 1 teaspoon black mustard seeds
• 1 cup chopped baking potato
• 1 cup chopped cauliflower
• 1 cup chopped green tomato
• 1 and 1/2 teaspoons ground coriander seed
• 1 teaspoon ground cumin
• 1/2 teaspoon salt
• 1/2 teaspoon ground turmeric
• 1/8 teaspoon ground red pepper
• 1 cup water
• 2 cups hot cooked basmati rice

1. Heat the canola oil in a large skillet over medium-high heat.  Add the mustard seeds and cook for 1 minute.

2. Add the potato, cauliflower, green tomato, coriander, cumin, salt, turmeric, and ground red pepper, stirring to coat the vegetables in the spices.  Add the water and bring to a boil.

3. Cover, reduce heat, and simmer for 20 minutes - the vegetables should be tender.  Uncover and cook until the liquid evaporates, stirring frequently. This could take anywhere from 4 to 20 minutes, but don't skimp on this step and let only a little liquid evaporate off. It will slowly condense into a rich coating on the veggies. Here it is about midway through evaporating off:

4. Meanwhile, prepare the rice.  Spoon 1/2 cup cooked rice and 1/2 cup vegetable mixture onto each of 4 plates to serve.

The veggies were also delicious alongside Gardein chicken.

Nutrition Info:
4 servings (1/2 cup vegetables, 1/2 cup rice), Calories 195

Tasting Notes:
I was skeptical when the ingredients first went into the skillet, but after slowly simmering, you wind up with super-tender vegetables, and a thick sauce of spices coating them. The spiciness was just perfect - toasty and tingly, and a perfect contrast to the tender potatoes and basmati rice. If I had been served this in a restaurant, I very well might have sent it back to the kitchen thinking it contained ghee, because it tastes almost buttery, especially the cauliflower. The green tomato flavor is muted, but a nice spin on a more traditional aloo gobi.  What would have made this a "5"?  Chickpeas! I definitely wished I had some on hand to stir in, as they would have improved the overall flavor, and also made the dish heartier.

Rating:
4