Archive for beans

Soup, soup, a tasty soup, soup

Today’s post is brought to you by p-p-p-p-p-p-procrastination.

Soup #1: Alphabet soup

Alphabet soup

Alphabet soup

I recently purchased Bob’s Red Mill Vegi Soup Mix in an attempt to broaden my dietary range of proteins. It is a simple mix of “green split peas, yellow split peas, barley, lentils and vegetable pasta”. If you do not have to worry about cross-contamination, I would suggest making your own mix from bulk goods to save a little money.

Ingredients (2 servings):

Directions:

1. Sauté onions and garlic until transparent. (I did this with water instead of oil.)
2. Add water or broth, tomato, other vegetables and the soup mix. Bring the mixture to a boil.
3. Reduce heat, cover and simmer for 60 minutes.
4. Add salt and pepper to taste.

Other vegan vegetable soup recipes:

Soup #2: Black bean soup

Black bean soup

Black bean soup

Black beans are an excellent source of both protein and fibre. Although black beans and other legumes are an incomplete source of protein, one can easily combine them with grains to form an excellent source of complete protein.

Ingredients (2 servings):

  • ½ c onion, coarsely chopped
  • 2 cloves of garlic
  • 1 c black beans, canned
  • 1 tomato, coarsely chopped
  • 1 c zucchini, cubed
  • ½ c corn
  • 1 c water or vegetable broth
  • 3 T nutritional yeast
  • 1 t cumin
  • garlic salt and peper
  • ½ avocado

Directions:

1. Sauté onions and garlic until transparent. (I did this with water instead of oil.)
2. Add the beans and a little bit of water. Fry for a few minutes.
3. Add water or broth, tomato, other vegetables, cumin and 2 T’s of yeast. Bring the mixture to a boil.
4. Reduce heat, cover and simmer for 30-45 minutes.
5. Add remaining yeast. Add salt and pepper to taste. Garnish with avocado slices.

Other black bean soup recipes:

– Aly

Articles of interest:

PS Let me know if you have an awesome soup recipe that should be included!

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Extended absences = more food

Sorry for the epic absence from Mad About Udon. I’ve been flitting around the province again, though I’ve got a lot of food porn to post. I’ve been fueled by VEGEMITE, thanks to a kind gift from my friend Jon’s mother. She brought me back half a kilo of this wonderful, tasty, nutritious product from Australia. Thanks, Jon’s mom! Now I can resume finding the answer to my sorrows at the bottom of a jar of this black, gooey marvel. *drool*

Onto the food! First up, junk food!

Cinnamon-heart vanilla cupcakes. I just took the Golden Vanilla Cupcake recipe from VCTOTW and added smashed-up cinnamon hearts. This was a practice recipe for Valentine's Day, and they really kicked ass.

Carrot Cake cupcakes with Maple Icing from the Happy Herbivore.

Carrot Cake cupcakes with Maple Icing

O.B.‘s mother sent over this recipe for Date Cookies, which I easily veganized. Unfortch, I don’t have the recipe handy, but I’ll add it in the next post. I brought a batch of these to the campus newspaper I used to work at, and everyone loved them! I used Iranian dates.

Date Cookies

I’m constantly modifying my favourite banana bread to make it lower-cal, since it’s a constant staple in my house.

Banana Bread

Here’s the newest version of Maureen’s Low Cal Banana Bread:

Ingredients:

1 cup soy milk
1 tbsp lemon juice
1.5 cups all-purpose flour
1.25 cup whole wheat
1 tsp baking powder
1/2 tsp each of baking soda, salt, and ground cinnamon
1/4 cup Earth Balance (margarine), softened
1/4 cup applesauce
1/4 cup packed brown sugar
1/4 cup Sucralose
2 tsp vanilla
5 mashed ripe bananas

Directions:

Heat oven to 350 C. Grease a 9X5 inch pan. Whisk soy milk + lemon juice, and set aside. In a bowl, combine flours, baking powder, baking soda, salt, and cinnamon. In another bowl, beat butter, applesauce, and sugars with an electric mixer until light. Beat in vanilla and bananas. Stir in flour mixture alternatively with soy milk mixture. Mix and pour into pan. Bake for 40-60 minutes, until toothpick comes out clean.

Apple crumble... soooooo good!

Apple crumble recipe from here.

Okay, okay, now onto the non-junk food.

I got this jar of pumpkin curry sauce from William-Sonoma. It was on sale from $16 down to $6! It was so delicious, too.

We simmered the pumpkin cury with mixed veggies and TVP slices, and served it over brown rice. It was excellent! (But I definitely wouldn't pay $16 for another jar).

Mango curry dressing

Another batch of mango curry dressing.


Ingredients:

1 medium (or 2 small) mangoes, pitted
1 tbsp yellow curry powder
1 tbsp garam masala
1 tsp cardamom
1 tsp sea salt
1/4 cup cold-pressed olive oil from a dark bottle (I used half oil half water)

Directions:

Blend until smooth.

Oriental Green Beans

Oriental Green Beans

Ingredients:

1 ½ pounds green beans, trimmed
3 tbsp soy sauce
1 tbsp oriental sesame oil
1 tsp sugar
4 garlic cloves, minced (I use 1 teaspoon chopped garlic from jar

Directions:

1. In a large pot of boiling water, cook green beans until just tender, 4-5 minutes.
2. While beans are cooking, in a small bowel combine soy sauce, oil and sugar; stir and set aside.
3. Drain beans, set aside.
4.
Spray wok or skilled with nonstick cooking spray; place over medium heat. Add garlic; cook, stirring constantly, until softened, 20-30 seconds. Add green beans; cook, stirring and turning constantly, until well coated, about 2 minutes.
5.
Add soy sauce mixture; continue to stir and turn until most of the liquid is absorbed, 1-2 minutes.

The Happy Herbivore’s awesome Chana Palak Masala:

Rural Vegan’s Happy-Chicken Noodle Soup:

This was super yummy, perfect for winter and for sick days!

Quinoa tabbouleh

Quinoa tabbouleh!!  I love this recipe so much. This makes a great potluck dish. I brought this tabbouleh, along with a bag of whole-wheat mini pitas, to a ski hut in Gatineau Park for a potluck dinner after cross-country skiing, and everyone liked it! Recipe from here.

Super-quick Tomato Basil Cream Pasta from VeganYumYum:

One word: amazing.

A batch of pancakes from Gwenyth Paltrow’s recipe off her website, GOOP:

Pancakes

Peanut “chicken” noodles, off of Mediterrasian.com:

(chicken = pan-seared tofu cubes)

This recipe didn’t come out so great because I stupidly subbed natural peanut butter with regular peanut butter. The PB overpowered the WHOLE recipe, and it wasn’t peanutty, it’s was peanut buttery… big difference! Because of the salt and sugar in PB, it kinda compromised the recipe. I’d make this again but using natural PB and less of it.

That’s all I’ve got for now. Happy Friday!

-Maureen

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My belated Christmas-dinner post… and some other fun stuff

Thanks to everyone who suggested recipes in response to my plea for ideas. We hosted dinner for the extended family on Christmas day, and I was pretty pumped to try out some new experiments on a group of unsuspecting victims. Er, guests. I ended up making three vegan dishes (two of which were gluten-free).

Of all the recipes submitted, I picked Ricki’s Sweet Potato, Quinoa, and Black Bean Bites. I liked how they are both gluten-free and vegan, and as well were low in sodium. Plus I knew I could serve them with my West-Indian Mango Chutney in a communal fashion, which is important for group dinners, I think. Just like Ricki, I omitted the caraway seeds and used fresh cilantro. I used toasted, smashed rice bread for the bread crumbs, and used a cookie cutter to get disc-shaped servings:

Ricki's Sweet Potato, Quinoa, and Black Bean Bites

I really liked these little bites and I think they went fantastically with my Jamaican souvenir (the jar of mango chutney).

I sort of guessed at the baking time, but 350 deg C for 15-20 mins seemed to do the trick. It might have been a bit too new-agey for a traditional family dinner, but everyone seemed like it… or at least they seemed to appreciate the effort I put in!

Sweet Potato, Quinoa, and Black Bean Bites

1 medium onion, diced
3 to 4 garlic cloves, minced
1 carrot, finely grated
1/2 can black beans, drained
1/2 a baked sweet potato, flesh scooped out
1/2 cup quinoa, cooked (that is, take 1/2 a cup dry quinoa, and cook it)
1/2 cup bread crumbs
3 tbsp chopped cilantro
2 tbsp tomato paste or ketchup
hot sauce or cayenne pepper to taste
1 tsp balsamic vinegar
Salt and pepper to taste

1. Saute onion and garlic in non-stick skillet.
2. Add beans to pan and cook for 2 minutes more, stirring now and then.
3. Turn off heat. Mash beans in pan till they’re about half crushed. Put in big bowl with all the rest of the ingredients and mix thoroughly. If too moist, add more bread crumbs.
4. Form into patties. Grill or bake.

We also made glazed carrots, corn, and braised brussel sprouts (all of which are also gluten-free):

glazed carrots

corn

braised brussel sprouts

Braised Brussels Sprouts:

4 cups brussels sprouts
1/2 cup diced shallots
1/2 tsp minced garlic
1 tsp brown sugar
1/2 tbsp balsamic vinegar
pinch of black pepper
pinch of nutmeg
2 tsp Braggs soy sauce
1 tbsp minced fresh parsley
1/2 cup vegetable broth

Steam brussels sprouts for 10 minutes in boiling water. Set aside. Spray a little olive oil in a large non-stick and heat on medium heat. Saute the shallots and garic for 2 minutes. Add the steamed brussels sprouts and brown sugar and cook for 5 minutes, covered, on high heat. Add balsamic vinegar, black pepper, nutmeg, soy sauce. Cook or 5 minutes, uncovered, stirring frequently. Add the parsley and broth. Cook for 5 minutes more, uncovered. (per serving, 112 calories, 22 g carbohydrates, 8 g protein, 0 mg cholesterol, 170 mg sodium, 8.6 g fibre).

I also made The Fat-Free Vegan Kitchen’s Sweet Potato Casserole with Pecan Topping, but I forgot to take a picture! Which is too bad, because this recipe was all kinds of bitchin’, and it’s gluten-free to boot. It was really sweet and desserty but also a bit tangy because of the citrus juice.

You can see it in the picture below, above the corn but below the quinoa bites. In the top right corner is my aunt's delicious beet salad.

I also made, for dessert, a double batch of my favourite lemon-cranberry bread:

lemon-cranberry bread

Which accompanied another dessert item, fruit salad:

fruit salad & lemon-cranberry bread

So Christmas dinner was a huge success and it was great seeing friends and family again.

A couple of times in Jamaica last week, I ate a dish of sauteed spinach with raisins. I successfully recreated this simple recipe yesterday by sauteeing about 8 cups of spinach in broth with a handful of sultana raisins and one chopped red pepper. WIN.

sauteed spinach with raisins

With a couple extraneous mangoes burning a hole in my fruit basket, I made Indian Mango Curry Dressing, a recipe from a Raw cookbook I bought my sister for Christmas:

Indian Mango Curry Dressing

Indian Mango Curry Dressing:

1 medium (or 2 small) mangoes, pitted
1 tbsp yellow curry powder
1 tbsp garam masala
1 tsp cardamom
1 tsp sea salt
1/4 cup cold-pressed olive oil from a dark bottle (I used half oil half water)

Blend until smooth. This dressing is a major WIN because it’s delicious and creamy! It’s nice to have a vegan dressing that’s not a vinaigrette.

Next, I wanted to make a big veggie-tofu-noodle dish to last me a couple days. I used this product that I found in my fridge. My mother bought it at a huge chinese grocery in north Toronto

The label reads: Tofu Shirataki. Spaghetti Shaped Noodle Substitute. No cholesterol, no sugar. Gluten-free. Vegan. Guilt-free. 20 calories , 3 g carbs, and 2g fibre per serving. 2 servings per bag.

Has anyone else heard of this product? I’m super skeptical about it. When I read “20 calories per serving”, I became pretty wary, especially since it came from Chinatown. But then I read on the label that it’s shipped from House Foods in California. California = legit? I don’t know. Help?

I cooked the "noodles" up and they looked and tasted exactly like ramen noodles! (seen here tossed with jerk seasoning). So what's the deal with these things? Anyone?

I had also been marinating some tofu in a ziplock bag with jerk seasoning paste (from jamaica) mixed with ketchup, so I fried those up. I also sauted some carrots, peppers, zucchini, celery, black beans, cilantro, and green onion with another dose of jerk paste + ketchup.

I wasn't really sure how to pull of this whole "jerk" thing, so I just added it to everything.

Et voila! Lunch for the week. Can anyone tell me if I cooked with jerk properly? I have never tried the flavour before, since it’s always used with meat dishes, but I think it’s a very tantalizing mixture of spices and I definitely want to cook jerk again.
-Maureen

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Cool runnings, mon!

Well, I just returned from a deliciously decadent week in Montego Bay, Jamaica with Omnivore Boyfriend (O.B.). We had a ridiculously good and relaxing time! We stayed in an all-inclusive resort on the beach, so of course we had unrestricted food, drinks, and sports. It was paradise. We tried to get off the resort as often as possible to see the real country and meet some real Jamaicans. Our excursions included renting our own little boat to motor up and down the coastline, snorkelling on a coral reef, ziplining through a jungle canopy, and visiting the tropical splendour of nearby Negril.

It was soooo harding flying back into Toronto. From the airplane, it looked like someone had shaken a snowglobe and all the snow in existence had landed on this fair city. I can’t quite describe the physical shock of emerging from the airport into the minus 15 deg C weather (from +30 deg C in Jamaica). Blech! Is it summer yet??

I wasn’t sure if how the resort’s buffet-style menu would accomodate my meat/dairy/eggs aversion, but everything was “cool runnings” (all good)! There were tons of options for me at each meal and I had some really excellent dishes. I normally abstain from most fresh produce in the winter when it gets too expensive, so I took the opportunity to pile each plate high with salad and veggies. One small complaint I had is that the dishes weren’t often labelled. However, it was pretty easy to differentiate the vegan from non-vegan dishes, and the chefs were really helpful when I had any questions.

So without further ado, here is the food!

I ate this same concoction for breakast almost every morning. I took a couple tbsp of dry oats, added some hot water, added a layer of corn flakes, and covered it with carmelized fruits (melon, cantaloupe, banana) and fresh fruit.

Lunch and dinner were always some variation of salad. Which sound really boring, but as I mentioned before, there were tons and tons of options, including lots of new stuff I’d never eaten or envisioned.

From top left, going clockwise: steamed calaloo, apple & cucumber salad, grilled veggies. Centre: olives.

From top left: stewed lentils, garlic potatoes, grilled veggies (zucchini, eggplant, tomatoes), grilled tomatoes, sauteed spinach with raisins, steamed green beans, apple/cucumber salad, saffron rice, glazed carrots. Centre: olives.

On the left is a big salad topped with sliceed tomatoes, green beans, shredded carrots, chickpeas, celery, cauliflower, and corn. There's also a bit of steamed spinach with onions and peppers.

From top: sliced cucumbers, shredded carrots, corn, romaine lettuce, green beans, steamed spinach. Centre: lima beans.

From left: steamed calaloo, hearts of palm, big salad with romaine lettuce, tomatoes, shredded carrots, shredded pumpkin (!!!!), and corn, bowtie pasta salad in a vinaigrette sauce, grilled tomatoes.

From left: vegetable dumpling, grilled peppers/tomatoes/onions, mashed pumpkin, steamed calaloo, shredded pumpkin. Centre: glazed carrots.

A big salad with romaine lettuce tomatoes, cucumbers, green beans, celery, and a couple sliced of baked potato.

I took this picture from a different angle to flaunt the lovely view of tropical paradise from our favourite lunch perch. Nothing like the azure blue Caribbean sea to accompany a good meal :-) From left: glazed carrots, grilled peppers, salad with sprouts, tomatoes, romaine lettuce, cucumbers, lima beans, and corn, green beans, steamed spinach, and olives.

From left: grilled sliced tomatoes, olives, grilled baby tomatoes, salad with romaine lettuce, shredded pumpkin, cucumber, green beans, lima beans, sliced tomatoes, steamed spinach, and a slice of fried banana.

There were three speciality restaurants at the resort: Asian, Italian, and a steakhouse. We had dinner at the first two and I wasn’t really impressed with either. The Asian food, which was also delivered buffet-style, was good but not very, um, authentic:

From left: Teppenyaki vegetable stir-fry, sesame vegetables, spring rolls, herbed tomatoes, curry (???) vegetables.

The Italian restaurant was awful. They had no vegetarian entrees, and when I asked the waiter if I could just have plain noodles, I got a really strange look. Is that really so hard?

Instead, I just resigned to making a salad from the restaurant appetizer buffet, but it was pretty pathetic. I found a little olive roll but it was stale.

Other than that experience, I had 20 great meals! I am so supremely stuffed from last week, I don’t know how I’ll endure the whole Christmas overeating tradition. We also had a lot of delicious drinks as all 5 bars on the resort were open bars, and as well we had rum, brandy, vodka, and gin on tap in our hotel room. Yum!

We also bought some Jamaican exports home with us:

Jamaican exports

I didn't get to try any jerk because it was all meat, so I bought the seasonings to make it at home!

Additionally, I ate a few dishes that I want to replicate, such as the steamed spinach with raisins, shredded pumpkin, and sauteed fruit. So definitely you’ll be seeing some Jamaican influence in future posts.

Well, I guess I’ve got a week’s worth of blog posts to catch up on, which I’m quite looking forward to. Looks like everyone is abuzz with pre-Christmas hysteria. Let the holidays begin!

-Maureen

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Gifts from Afar … Part Deux

Ahhh, okay. It’s been unacceptably long since my last post. All I can say is that I am suffering from a major lack of inspiration in the kitchen. The pre-winter greyness outside is giving me a sense of gloomy listlessness and my repetetive daily menu pretty much reflects that. I’m not really thrilled with my living situation at the moment, but my contract out here in the ‘burbs of Toronto ends shortly, and I’m sure I will be moving onto greater things involving many reckless and indulgent cuisinary experiments.

In the meantime I’ve been reading all your blogs and enjoying the anticipatory preludes to American Thanksgiving.

For now, I’ve only got one thing to post. A friend of mine brought me back a gift from Japan–my favourite noodle and this blog’s namesake: UDON!! Except this is authentic stuff, handrolled by Japanese artisans and not purchased from a basement grocery in Chinatown (next to the pirated DVDs). I was told that it is a tradition in Japan to show up at a host’s house with a gift, and so these boxes of udon can frequently be found at train stations. They are not cheap, either!

The silver packet contains the traditional dressing for the udon noodles, which are eaten cold and wet immediately after cooking.

Unfortunately, we had the dressing ingredients translated and it contained a product made from crustacean shells. Instead, I used regular soy sauce.

To Japanesify the experience, I served the udon alongside some steamed salted edamame, and enjoyed a cup of Japanese green tea. It was all deeeeelicious!!

I also watched some HUMAN TETRIS during the meal and pondered how the Japanese can be soooo batshit crazy and awesome at the same time. What’s the secret??

Happy Thanksgiving, Americans!

-Maureen

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Mmm cabbage

Aside from being delicious, cruciferous vegetables are supposed to be quite good for one’s health, and lately I have been trying to incorporate a wider variety of them in to my diet. This week has been all about cabbage.

The dish pictured below was thrown together using ingredients I had on hand. I thought it turned out pretty well!

cabbage, shredded lettuce, red onion, kidney beans, nutritional yeast, corn, pickled ginger, avocado and hummus.

Coleslaw: shredded cabbage, shredded lettuce, kidney beans, red onion, corn, green onion, nutritional yeast, pickled ginger, avocado, hummus, a little bit of lemon garlic dressing and capers.

This next dish was inspired by a number of simmered Nappa cabbage recipes, as well as Diet, Dessert and DogsAsian Inspired Nappa Cabbage Salad:

shredded Nappa cabbage, grated carrot, tofu cubes, soy sauce, miso paste (soy overkill!) and sesame seeds.

Simmered Nappa cabbage: shredded Nappa cabbage, grated carrot, tofu cubes, soy sauce, red miso paste (too much soy?), sesame seeds and a delicious math assignment.

Unfortunately, this week has also been full of stress! Thankfully I have learned how to manage some of that stress with yoga. How do you cope with stress?

On a partially unrelated note, I have been accumulating a few links over the last week and I thought I might share some of them, as we are touting ourselves as a vegan food and lifestyle blog:

– Aly

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Pumping up pre-packaged tomato soup

Fall colours

Fall colours

Ah, fall… School has been getting very busy and I have not been able to procrastinate (I AM PROCRASTINATING RIGHT NOW, AH) with food preparation as frequently as I would like to. Using leftover rice from my previous post and some pre-packaged tomato soup, I came up with this as a relatively quick fix last week:

Packaged tomato soup with mixed beans, kale and rice.

Packaged tomato soup with mixed beans, kale and rice.

Tomato soup + stuff I had in my fridge:

Bring the water to its boiling point and add the onion and garlic. Reduce heat and cook until the onion becomes transparent. Reduce the heat to medium-high and add the kale; cook until the kale has wilted. Add the tomato soup, beans and garlic powder and stir until the mixture is thoroughly heated.

There are a number of vegan tomato soup recipes available online if you do want to prepare the soup base from scratch.

-Aly

PS Canadians, don’t forget to vote tomorrow! There is still some time to get informed about the candidates in your riding if you have not already done so!

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