The Easy Vegan Cookbook: Make Healthy Home Cooking Practically Effortless
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The Easy Vegan Cookbook: Make Healthy Home Cooking Practically Effortless
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Overview
Bestselling author Kathy Hester hits the bulls-eye with a brand new cookbook to solve a big vegan dilemma: how to make vegan food that is fast, easy and lip-smackingly delicious. The Easy Vegan Cookbook, packed with 80 recipes, is a must-have cookbook for vegans with families, busy schedules, limited budgets and hearty appetites for healthy food that simply tastes good. With recipes like Creamy Broccoli and Potato Casserole and Veggie "PotPie" Pasta, readers will have a stockpile of quick recipes that they can count on to be delicious. Additionally, many of the recipes are gluten-free, soy-free and oil-free, for those who have other dietary restrictions or preferences.
This cookbook includes chapters such as Make-Ahead Staples and Speedy Stir-Fries, as well as recipes such as Inside-Out Stuffed Pepper Stew, Creamy Cauliflower Pesto Pasta and "Vegged-Out" Chili. No longer will weeknight meal planning be a source of stress. With The Easy Vegan Cookbook, vegans everywhere can enjoy easy, fast and family-friendly recipes for amazing food.
Product Details
| ISBN-13: | 9781624141478 |
|---|---|
| Publisher: | Page Street Publishing |
| Publication date: | 09/01/2015 |
| Pages: | 208 |
| Sales rank: | 1,080,321 |
| Product dimensions: | 8.10(w) x 9.00(h) x 0.75(d) |
About the Author
Read an Excerpt
The Easy Vegan Cookbook
Make Healthy Home Cooking Practically Effortless
By Kathy Hester, Ann Oliverio
Page Street Publishing
Copyright © 2015 Kathy HesterAll rights reserved.
ISBN: 978-1-62414-163-8
CHAPTER 1
MAKE-AHEAD TAPLES
I love making my own staples, and I think you will, too. When you make them at home instead of buying them, you know exactly what ingredients are used. There are no added preservatives or hidden ingredients that you have to check for.
Homemade bouillon and beans cooked from scratch can save you lots of money in the long run. The trick is to freeze some of the extra each time you make them, so that even on the busiest of nights you have some already on hand.
I have many other practical recipes for you like Almond Ricotta, delicious Maple Walnut Breakfast Sausage Patties and Mushroom Red Pepper Pasta Sauce. You can double some of these and freeze them so you have enough for the whole month.
EASY HOMEMADE BOUILLON
• gluten-free • soy-free • no oil added
Store-bought veggie bouillon can be expensive, and it's hard to find exactly what I want. You'll be surprised at just how easy it is to make, and you can vary it with the veggies and herbs you have on hand. Making this is much easier than even reading all the ingredients on all the packages at the store.
MAKES ABOUT 3 CUPS (710 ML)
BASE INGREDIENTS
1 large onion, cut into quarters
3 large carrots
2 stalks celery
1 cup (87 g) mushrooms, optional (will create a beefy-flavored bouillon)
3 whole garlic cloves
2 teaspoons (10 g) dried thyme (or about ¼ cup [10 g] packed fresh)
1 teaspoon dried rosemary (or about 1 tablespoon [2.5 g] fresh)
ADDITIONS TO THE BASE INGREDIENTS (OPTIONAL)
1 to 2 teaspoons dried oregano
1 to 2 teaspoons dried marjoram
1 to 2 teaspoons dried basil
1 to 2 teaspoons dried thyme
1 to 2 teaspoons dried rosemary
1 to 2 teaspoons celery seed
1 to 2 teaspoons tarragon
2 bay leaves
A handful of fresh herbs
TO ADD AFTER COOKING (OPTIONAL)
½ cup (48 g) nutritional yeast (will create a chickeny-flavored bouillon)
Salt
Pepper
More fresh herbs
OVEN-COOKING METHOD
Preheat your oven to 350°F (177°C). Layer the base ingredients on the bottom of a Dutch oven and bake for about 1 hour, or until the veggies are soft. I do not roast them with water or oil, but you may certainly drizzle them with olive oil or use ¼ to ½ cup (59-118 ml) water. You could even top them with salt and pepper.
SLOW COOKER METHOD
Add the base ingredients to a 2- to 4-quart (2-4-L) slow cooker. (If you use a 4-quart [4-L] slow cooker or larger, add an additional ½ cup [118 ml] water). Cook on low while you are asleep or at work, about 8 to 9 hours. If you think you will cook the bouillon longer, or if your slow cooker runs hot, add ½ cup (118 ml) water. You can cook it on high for 3 to 4 hours if you prefer.
FINISHING THE BOUILLON, BOTH METHODS
Once the veggies are cooked, remove any tough herb stems that will not purée. Add the veggies to your food processor or a strong blender. This is the time to add salt, pepper, fresh herbs or nutritional yeast. The nutritional yeast adds another layer of depth and is my favorite addition.
Store in the refrigerator in a covered jar however much you think you will use in a week. Freeze the rest in ice-cube trays. Once the cubes are solid, remove them from the trays and store in a freezer bag. When measuring for a recipe, use twice as much of this bouillon as you would store-bought bouillon.
Per 1 cup (237 ml) serving: Calories 78.5, protein 2.2 g, total fat 0.0 g, carbohydrates 9.7 g, sodium 65.0 mg, fiber 3.0 g
DIY GOLDEN CREAMY GRAVY
• gluten-free option* • soy-free • no oil added
There was a time when I always made my gravy from a prepackaged vegan mix. It takes about the same amount of time to make your own, and it's dirt cheap. You can make a plain gravy to spoon over your garlic rosemary mashed potatoes or a jazzier one with herbs to pour over food that's simple.
MAKES ABOUT 3 CUPS (710 ML)
¼ cup (30g) flour (whole wheat or *brown rice flour)
2 cups (470 g) vegetable broth (or 2 cups [475 ml] water plus 1 vegetable bouillon cube)
2 cups (473 ml) unsweetened nondairy milk
2 tablespoons (10 g) nutritional yeast
Salt and pepper, to taste
EXTRAS, TO TASTE (OPTIONAL)
Thyme
Sage
Rosemary
Garlic powder
Onion powder
Heat a large sauté pan (enough to hold 4 cups [0.95 L] of liquid and still have a little room) over medium heat. Add the flour and sauté until it gets just a shade darker, about 3 to 4 minutes.
Slowly whisk in the broth about ½ cup (118 ml) at a time. Once it is incorporated, add ½ cup (118 ml) nondairy milk at a time, whisking constantly.
Turn the heat up to medium-high and let the sauce reduce and get thick. Whisk often. It will take about 20 to 30 minutes to thicken up. Once it's almost as thick as you'd like, take it off the heat and whisk in the nutritional yeast, salt and pepper plus any extra herbs you'd like to add in. It will continue to thicken until it cools.
Per 1 cup (237 ml) serving: Calories 83.8, protein 4.0 g, total fat 2.5 g, carbohydrates 12.0 g, sodium 500.0 mg, fiber 2.6 g
TIP: You can hurry this gravy along by turning the heat to high after all the milk is added. Keep on high until the mixture almost begins to boil, then lower the heat to medium-high. Be sure to watch it like a hawk and whisk often.
CAULIFLOWER MEXI MINCE
• gluten-free • soy-free • no oil added
Cheryl likes to eat a few hearty meals a week. She is not a vegan, but she agrees to eat vegan at home as long as I make some meat-like substitutions. Honestly, she would eat vegan mac and chez or store-bought vegan crispy fingers with ketchup every day. I like to make gluten- and soy-free versions of things like this mince so she gets what she wants and I get some extra veggies in her. Use this mince in burritos, tacos, pasta or anywhere else you'd like to try it out.
MAKES ABOUT 3 CUPS (688 G)
½ medium head of cauliflower, minced (about 4 cups [918 g])
2 teaspoons (10 g) cumin
2 teaspoons (10 g) oregano
1½ teaspoons (7 g) garlic powder (or 1 clove fresh, minced)
1 teaspoon coriander powder
1 teaspoon paprika
1 teaspoon salt
1 teaspoon of your favorite chili powder (I use ½ teaspoon ancho and ½ teaspoon jalapeño)
Preheat your oven to 350°F (177°C). Line two baking sheets with parchment paper.
Add all the ingredients to a mixing bowl and mix well. All of the spices should easily stick to the cauliflower bits.
Spread thinly on the baking sheets and bake for 10 minutes. Then stir and bake 10 more minutes.
Per ¼ cup (57 g) serving: Calories 8.7, protein 0.7 g, total fat 0.1 g, carbohydrates 1.7 g, sodium 10.0 mg, fiber 0.8 g
TIPS: Use a food processor to mince the cauliflower.
Try this with different spice combinations such as Italian to top a pizza, or even use the Maple Walnut Sausage Patties spices from the recipe here for an all-veggie homemade sausage.
PLAIN UNSWEETENED OAT MILK
• gluten-free option* • soy-free • no oil added
This recipe is from OATrageous Oatmeals. I'm including it in case you can't find unsweetened nondairy milk where you live. It's also nice to be able to make a batch on the fly instead of trekking out to the grocery store. Since you probably have oats on hand, you can make this on the spot. Oat milk is so easy to make; it's rich and creamy and much cheaper than store-bought.
MAKES 4 CUPS (946 ML)
4 cups (946 ml) water
1 cup (80 g) steel-cut oats or rolled oats (*make sure they are labeled "gluten-free")
Sweetener of choice to taste, optional
Add the water and oats to your blender and soak. If you are using steel-cut oats, soak for at least 30 minutes; if you are using rolled oats, soak for 10 minutes. Then blend for 1 to 2 minutes until smooth. Pour the oat mixture through a fine mesh strainer into a pitcher or a bowl with a spout. You will need to scrape the bottom of the strainer with a spoon when it gets clogged.
Remove the sediment from the strainer, rinse the blender and then strain one more time. You can strain back into the blender.
Now you have plain unsweetened oat milk!
This milk will keep for 3 to 4 days in the refrigerator. It will separate, but you can mix it in the blender to get it to come back together.
Per 1 cup (237 ml) serving with no pulp removed: Calories 140, protein 6.0 g, total fat 2.5 g, carbohydrates 27.0 g, sodium 0 mg, fiber 4.0 g TIP: You can make other nondairy milks as well. Try soaked almonds, cashews, rice or coconut in place of the oats.
You will need to soak all of these longer to get the creamiest milk if your blender is not very powerful. I also recommend using a nut milk bag instead of a fine mesh strainer to get the best results. Otherwise, the milks will be slightly grainy.
VEGAN SOUR CREAM SUBSTITUTES
Here are two vegan sour cream substitutes. Both are gluten-free and one is soy-free. I hope one of these will fit your dietary needs. Both of these recipes make about 1 cup (118 ml) and can be used to thicken soups or stews, as a base for dips or as a topping for potatoes and burritos.
You may already have your own recipe for sour cream. Feel free to use it; it should work fine for this book.
CASHEW SOUR CREAM
• gluten-free • soy-free • no oil added
1 cup (140 g) cashews
2 tablespoons (29 ml) lemon juice
¼ to ½ cup (60-120 ml) water, as needed
Soak the cashews for a few hours to overnight, or cook in enough water to cover for about 15 minutes over medium heat.
Drain water. Add cashews to a blender with the lemon juice and just enough water to keep the blades working. You will need to scrape down the sides several times and blend. Do this until it's smooth. Store in the refrigerator for about 7 days.
Per 1/8 cup (15 ml) serving: Calories 90, protein 2.5 g, total fat 7.0 g, carbohydrates 4.0 g, sodium 0 mg, fiber 1.0 g
TOFU SOUR CREAM
• gluten-free • no oil added
1 (13.5 oz [350 g]) box silken tofu
2 tablespoons (29 ml) lemon juice
1 to 3 tablespoons (15-44 ml) water, as needed
Add the tofu, lemon juice and 1 tablespoon (15 ml) of water to a blender and blend till smooth. Add more water if needed. You will need to scrape down the sides several times and blend. Do this until it's smooth. Store in the refrigerator for about 7 days.
Per 1/8 cup (15 ml) serving: Calories 24.1, protein 2.1 g, total fat 1.2 g, carbohydrates 1.3 g, sodium 2.2 mg, fiber 0.0 g
TIP: I like to mix this with refried beans in my burritos. Take 1 (15-ounce [439 g]) can of black beans, drained and rinsed, and mix in 1 cup (241 g) cooked, puréed sweet potato with ½ cup (118 ml) salsa, ¼ cup (60 ml) water and ½ teaspoon smoked salt. Mash well, heat and enjoy!
ALMOND RICOTTA
• gluten-free • soy-free • no oil added
This ricotta is much richer than Cauliflower Ricotta (recipe here) and is great to serve to non-vegans because it looks so much like the real thing. My friends are always surprised that it's made of almonds. You do have to soak the almonds ahead of time, but if you're in a real pinch you could simmer the almonds and water on the stove for 15 to 20 minutes to soften them a bit on the fly.
MAKES ALMOST 2 CUPS (500 G)
1½ cups (162 g) skinless slivered almonds (or use whole and remove skins after soaking)
1½ cups (355 ml) water
3 tablespoons (45 ml) lemon juice
1 teaspoon salt (optional)
¼ to ½ cup (59-118 ml) water, enough to pull the mixture together
EXTRAS
2 to 3 tablespoons (10-15 g) nutritional yeast
½ cup (10 g) minced fresh basil (or about 1 tablespoon [1.6 g] dried)
1 tablespoon (6 g) minced fresh lemon balm (or 1 teaspoon lemon zest)
Soak the almonds in 1½ cups (355 ml) water for 8 to 24 hours. Drain and add to blender with lemon juice and salt.
Break up the almonds as much as you can, then add water 2 tablespoons (30 ml) at a time until the mixture blends easily. The end product will not be smooth like nut butter, but will look like ricotta.
Per 1/8 cup (31 g) serving: Calories 70.0, protein 0.4 g, total fat 0.0 g, carbohydrates 0.3 g, sodium 145.3 mg, fiber 0.1 g
TIP: This is great with about ½ cup (10 g) fresh oregano blended in. Use anywhere you'd use ricotta.
CARROT CASHEW CHEZ
• gluten-free • soy-free • no oil added
Ever wish there were a creamy cheese substitute that didn't cost a fortune, and you could freeze the leftovers for later? I did, and that's why I made up this easy recipe from staples you probably always have — carrots and cashews. Spread the mixture on crackers for a lazy wine-and-cheese dinner or cook with it. It's a must-have ingredient in the Creamy Mexi Mac. I promise you won't be disappointed.
MAKES ABOUT 2½ CUPS (603 G)
1½ cups (194 g) cashews
1½ cups (192 g) chopped carrots
1½ cups (355 ml) water
¼ cup (59 ml) unsweetened nondairy milk
2 tablespoons (10 g) nutritional yeast
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon salt
Add the cashews, carrots and water to a saucepan. Bring to a boil, then turn heat to medium and simmer for 15 to 20 minutes, until the carrots are soft.
Add the cooked mixture and the rest of the ingredients to a blender and blend until smooth. You will need to stop a few times and scrape the mixture from the sides. If you're having trouble getting it smooth, add more nondairy milk, a tablespoon (15 ml) at a time.
Per ¼ cup (60 g) serving: Calories 120.3, protein 4.3 g, total fat 8.4 g, carbohydrates 8.5 g, sodium 18.5 mg, fiber 1.4 g
SPICED PUMPKIN-CASHEW CREAM CHEZ
• gluten-free • soy-free • no oil added
When fall comes around, it brings pumpkin mania with it. I get a little jealous of all the new non-vegan pumpkin goodies, so I get creative and make a few copycats. This recipe is my answer to those pumpkin spice cream cheeses that pop up at every bagel place. It's amazing on a vegan whole grain or cranberry bagel and would work well as a whoopie pie filling, too!
MAKES ABOUT 2 CUPS (482 G)
1 cup (137 g) cashews
1 cup (237 ml) water
¾ cup (184 g) pumpkin purée (can substitute sweet potato or butternut squash purée)
2 tablespoons (30 ml) maple syrup
1 tablespoon (15 ml) lemon juice
1 teaspoon cinnamon
½ teaspoon dried ginger
½ teaspoon salt
1/8 teaspoon ground cloves
Soak the cashews in the water for 4 to 24 hours in the refrigerator. Note: If you have a high-speed blender you can soak them more briefly; but if you have a normal blender, soak overnight for best results.
Drain the soaked cashews into a measuring cup and combine them in the blender with the pumpkin, maple syrup, lemon juice, cinnamon, ginger, salt and cloves.
Blend until smooth. You will have to stop and scrape down the sides. It helps if you use a slow speed first to begin to break up the cashews before moving up to the more intense speeds.
If you have a blender that's not very powerful and you need more liquid, add a tablespoon or two (15-30 ml) of the soaking water.
Store in the refrigerator however much you will use in a week.
Per ¼ cup (60 g) serving: Calories 114.8, protein 3.4 g, total fat 7.4 g, carbohydrates 10.6 g, sodium 148.4 mg, fiber 1.5 g TIP: Make a savory variation by trading mashed avocado for the pumpkin purée and using your favorite savory herbs. You will want to increase the lemon juice to 1½ tablespoons (22 ml) to keep it from browning.
DIY CAJUN SEASONING BLEND
• gluten-free • soy-free • no oil added
If you're looking for a salt-free version or you just can't easily find Cajun seasoning in your area, this little recipe will keep you in spicy goodness for a while. The best part is you can make it as spicy or as mild as you like!
MAKES 3 TABLESPOONS (45 G)
2 teaspoons (10 g) paprika
2 teaspoons (10 g) thyme
2 teaspoons (10 g) oregano or marjoram
1 teaspoon garlic powder
½ teaspoon onion powder
½ to 2 teaspoons cayenne pepper (depending on heat preference)
¼ teaspoon black pepper
¼ teaspoon allspice
1/8 teaspoon cloves
Mix all the ingredients well and store in a lidded container. You can also use a spice grinder or coffee grinder to make it more like store-bought and to distribute the spices more evenly.
SLOW COOKER DRIED BEANS (WITH STOVE-TOP OPTION)
It always surprises me how nervous people get about cooking dry beans. Dried beans are so much cheaper than canned beans! A can of organic dried beans costs about four times what it would cost for you to cook them yourself. Unlike canned beans, home-cooked beans contain no BPA and only the salt you put into them. Plus, you can cook heirloom beans that you can't buy in cans.
ABOUT 6½ CUPS (1.3 KG)
1 pound (0.45 kg) dried beans (such as pintos, navy, chickpeas, black or small red beans) Water, to cover
TIP: Kidney beans contain the toxin phytohaemagglutinin, which can make you sick. These beans need to get up to a high temperature for at least 10 minutes so it can break down. If you would like to slow cook kidney beans, boil them first for 10 minutes on the stove, and then do the slow cooker method. I usually cook them on the stove since they are already in a pan that I'll have to clean up anyway.
(Continues...)
Excerpted from The Easy Vegan Cookbook by Kathy Hester, Ann Oliverio. Copyright © 2015 Kathy Hester. Excerpted by permission of Page Street Publishing.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Introduction 8
Chapter 1 Make-Ahead Staples 13
Easy Homemade Bouillon 14
DIY Golden Creamy Gravy 17
Cauliflower Mexi Mince 18
Plain Unsweetened Oat Milk 21
Vegan Sour Cream Substitutes (Cashew-or Tofu-Based) 22
Almond Ricotta 24
Carrot Cashew Chez 27
Spiced Pumpkin-Cashew Cream Chez 28
DIY Cajun Seasoning Blend 30
Slow Cooker Dried Beans (With Stove-Top Option) 31
Super-Fast Enchilada Sauce 33
Cauliflower Ricotta 34
Maple Walnut Sausage Patties 35
Chai-Spiced Almond Granola 36
Chapter 2 Soups Save the Day 39
Indian-Spiced Red Lentil and Veggie Soup 41
Asian Corn Cabbage Soup 42
Autumn Harvest Noodle Soup 45
Creole Okra Corn Soup 46
Veggie Split Pea Soup 49
Cauliflower and Rice Soup 50
Vegetable Chowder 53
Brothy Ramen for Two 54
Super-Quick Creamy Broccoli Soup 57
Warming Lentil Soup 58
Chapter 3 Simple Stews 61
Cuban Black Beans Over Coconut Rice 63
"Vegged-Out" Chili 65
Inside-Out Stuffed Pepper Stew 66
Veggie-ful Rice and Beans 69
Indian-Style Potato and Peas (Aloo Mutter) 70
Cauliflower Masala 73
Mapo Tofu 74
Potato Green Bean Stew 77
White Bean Kale Stew 78
Flashback Chili 81
Chapter 4 Pushover Pastas 83
Mushroom Red Pepper Pasta Sauce 85
Easy Avocado. Lemon Basil Pesto 86
Creamy Cauliflower Pesto Pasta 89
One-Pot Veggie Vodka Sauce Pasta 90
One-Pot Vegetable Lo Mein 93
Veggie "Potpie" Pasta 94
Creamy Mexi Mac 97
Singapore Mai Fun (Curry Thin Rice Noodles) 98
Red Curry Peanut Noodles 101
Almost Effortless Lasagna 102
Chapter 5 Manageable Mains 105
No-Thinking Veggie Quinoa 107
Mexican Kidney Bean Fried Rice 108
Holiday Stuffing Casserole 111
Richa's Chickpea-Stuffed Poblano Peppers With Smoky Tomato Sauce 112
Carrot and Kale Falafel 115
Apple-Braised Tempeh and Butternut Squash Bake 116
Creamy Broccoli and Potato Casserole 119
Sweet Potato Ropa Vieja 120
Baked maple Smoked Tempeh 123
Rosemary Roasted Potatoes and Beets 124
Apple Zucchini Buckwheat Pancakes 127
Chapter 6 Speedy Stir-Fries 129
Orange Ginger Cauliflower 131
Broccoli with Spicy Garlic Sauce 132
Pepper Portabella 135
Szechuan Eggplant 136
Ann's, Vegetable Fried Rice with Tofu 139
Chapter 7 Easy Sandwich Fillings and Spreads 141
Creamy Black-Eyed Pea Southern Quesadillas 143
Sloppy Shrooms 144
All-Natural Carrot Dogs 147
Delightful Brussels Sprout Tacos 148
Spicy (Or Not) Caufiflower Po' Boy 151
Pumpkin Hummus 152
Middle Eastern Chickpea Salad 155
Drunken Sweet Potato BBQ 156
Falafel "Pitza" 159
Chapter 8 Straight-Forward Sides 161
Whole-Wheat Pumpkin Rosemary Drop Biscuits 163
Veggie Quinoa Drop Biscuits 164
Zucchini Masala Fries 167
Baked Crispy Breaded Green Beans 168
Dreamy Greens 170
Ann's Sweet Potato Fries with Parsley, Garlic and Lemon Zest 173
Spicy Creamed Corn 174
Chapter 9 Desserts and Drinks 177
Surprise Walnut Brownies 179
My Favorite Maple Walnut Blondies 180
Pecan Coconut Chocolate Chip Bars 183
Jenni Field's Riesling Granita 184
Orange Chocolate Mousse Parfait 187
Applesauce Spice Cake 188
Jennl's Boozy Shredded Apple Crisp 191
Sweet Potato Spice Frozen Latte with DIY Coffee Concentrate 192
Salted Caramel No-Ice-Cream Milk Shake 196
Resources 198
Acknowledgments 202
About the Author 203
Index 204
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