Menu for the plant-based palate - vegan gourmet - Illustration

Vegetarian Times, Sept, 2003 by Marie Oser

Even if you can't stand the heat--and who can, really?--you won't mind lingering in the kitchen a bit longer to make this satisfying end-of-summer menu. Sure to please guests or family, it features a tasty tofu dish with a chewy texture and a crunchy crust accompanied by a hearty pilaf and a tempting fruit-filled tea bread.

Preparing Breaded Oven-Baked Tofu requires four steps. First, marinate cubed extra-firm tofu with the lusty flavors of the Cabernet Marinade. For the best flavor and texture, marinate the tofu overnight. Next, microwave the tofu 5 minutes on high power, an easy way to remove excess water. Finally, dredge the tofu in the savory Cornmeal Breading, and bake it on a lightly oiled pan in a medium-hot oven.

Kasha's assertive, toasty flavor and robust texture marry with other hearty foods. Before cooking, kasha is typically combined with a beaten egg to seal the grain particles and to avoid their sticking together. But one egg contains 425 milligrams of cholesterol and 10 grams of fat. Powdered egg replacer is a healthful, plant-based alternative that produces the same result without eggs' unhealthful baggage.

Served over the tofu and pilaf, Portobello Mushroom Gravy brings the meal together with exceptional flavor and style. Dried portobello mushrooms add intensity, and nutritional yeast imparts a rich and creamy flavor to this velvet-textured brown gravy. Nutritional yeast should not be confused with brewer's yeast, used in beermaking, or baker's yeast, which is used in baking.

For dessert, this menu features a delicious Blueberry-Walnut Tea Bread. The bread has a moist texture and delicate crumb. It contains no added fat and is cholesterol- and dairy-free. Applesauce replaces the butter, oil or shortening found in traditional baked goods. Applesauce also adds fruit pectins, which bond the baked good without sacrificing flavor. Just before serving, sprinkle the cake with a light dusting of organic confectioners' sugar.

Breaded Oven-Baked Tofu
with Portobello Mushroom
Gravy

SERVES 8

Chinese-style tofu--with its firm, spongy
texture--is packaged in tubs filled with water,
or it is vacuum-packed in clear plastic
and must be refrigerated. Because most
marinades contain an acid ingredient such
as vinegar, citrus juice or wine, marinating
should always be done in a nonreactive
bowl made of glass or ceramic. Look for
breadcrumbs that do not contain partially
hydrogenated oil.

Cabernet Marinade

1 1/3 cups hot vegetable stock
1/4   cup tamari soy sauce
2     scallions, thinly sliced, tops and
2     inches of green
2     tsp. granulated garlic
2     tsp. dried oregano
1/4   cup tomato paste
3/4   cup Cabernet
2     16-oz. pkgs. Chinese-style tofu,
      drained and cubed

Cornmeal Breading

1/3 cup yellow cornmeal
3   Tbs. whole wheat flour
3   Tbs. breadcrumbs, non-hydrogenated
1   Tbs. granulated garlic
2   tsp. dried oregano
3   dashes cayenne pepper

1. To make Cabernet Marinade: Combine
vegetable stock, tamari soy sauce, scallions,
garlic, oregano, tomato paste and Cabernet,
and pour into large baking dish. Place tofu into
baking dish, and marinate several hours or
overnight. Remove tofu from marinade, and
place in microwave-safe colander suspended
over bowl. Cover loosely with wax paper, and
microwave on high 5 minutes, Set aside.

2. Preheat oven to 400F. Spray baking sheet
with nonstick cooking spray.

3. To make Cornmeal Breading: Combine
all ingredients in small bowl, and thoroughly
coat tofu pieces, Place breaded tofu on prepared
pan in single layer.

4. Bake on middle rack 1 hour, turning over
after 30 minutes, Cook until golden brown,
remove from oven and serve.

PER SERVING: 228 CAL; 16G PROT; 4G TOTAL
FAT (1G SAT. FAT); 20G CARB; 0MG CHOL;
593MG SOD; 4G FIBER; 1G SUGARS

Portobello Mushroom Gravy

1.5   oz. pkg. dried portobello
      mushrooms
2     cups boiling water
3     Tbs. olive oil
3     Tbs. whole wheat flour
1 1/2 cups boiling vegetarian
      beef stock
2/3   cup nutritional yeast
1/2   tsp. freeze-dried chives
1     Tbs. tamari soy sauce

1. Combine dried mushrooms and boiling
water in small saucepan. Cook mushrooms
over low heat 15 minutes. Remove from
heat, and set aside.

2. Heat oil in saucepan over medium heat
2 minutes. Add flour, stirring to form
roux. Remove mushrooms from soaking
liquid, chop coarsely and add to roux.
Cook mixture 2 minutes, stirring constantly.
Add hot stock, and, stirring frequently,
cook 3 minutes. Reduce heat to
low, add yeast and stir or whisk until
blended. Add chives and tamari, and cook
5 minutes, stirring occasionally.

PER SERVING: 74 CAL; 3G PROT; 5G TOTAL
FAT (1G SAT. FAT); 23G CARB; 0MG CHOL;
157MG SOD; 1G FIBER; <1G SUGARS

Savory Kasha Pilaf

SERVES 8

As colorful as it is tasty, kasha pilaf can be
served as either an entree or side dish.

1 1/2 tsp. olive oil
2     cloves garlic, minced
1     cup sliced scallions
2/3   cup chopped red bell pepper
1 1/2 cups sliced baby carrots
1 1/2 cups medium-grain kasha
2     Tbs. powdered egg replacer
1/2   cup cold water
4     cups boiling vegetable stock

1. Heat oil in electric skillet or large
saucepan over medium-high heat. Add
garlic, scallions, bell pepper and carrots.

2. Place kasha in bowl. Combine egg
replacer powder and water in liquid
measuring cup, and pour over kasha, mixing
thoroughly. Combine kasha mixture
with vegetables, and cook 2 minutes, stirring
frequently, Add hot stock, and reduce
heat to low, Coven and cook 15 minutes,
stirring occasionally.

PER SERVING: 64 CAL; 2G PROT; 2G TOTAL
FAT (0G SAT. FAT); 13G CARB; 0MG CHOL;
40MG SOD; 2G FIBER; 3G SUGARS

Blueberry-Walnut Tea Bread

SERVES 12

This easy quickbread is filled with crunchy
walnuts and sweet dried blueberries.

1   medium-sized Granny Smith
    apple, peeled, cored and sliced
1   Tbs. lemon juice
1/2 cup dried blueberries
2   cups unbleached all-purpose flour
1/3 cup oat bran
1   tsp. ground cinnamon
1/8 tsp. ground nutmeg
1   tsp. baking powder
1   tsp. baking soda
1/2 tsp. sea salt
1/2 cup unsweetened applesauce
1   cup evaporated cane juice
1   Tbs. egg replacer powder
1/4 cup water
3/4 cup enriched soymilk (1 percent fat)
1/2 Tbs. pure vanilla extract
1/2 cup chopped walnuts

1. Preheat oven to 350F. Spray 9x5-inch
loaf pan with olive oil.

2. Place apple slices in bowl, and toss with
lemon juice. Add blueberries, and set aside.

3. Combine flour with oat bran, cinnamon,
nutmeg, baking powder, baking soda and salt
in medium bowl. Set aside. Blend applesauce
with cane juice in separate bowl.
Using fork or wire whisk, stir together egg
replacer powder with water in liquid measuring
cup. Add egg replacer powder mixture,
soymilk and vanilla to applesauce. Fold
dry ingredients into wet ingredients, adding
apple-blueberry mixture halfway through
before ingredients are totally combined, stirring
just until blended. Do not overbeat.
Pour batter into prepared pan, and sprinkle
with walnuts.

4. Bake 40 minutes, or until tester inserted
comes out clean. Remove from oven, and
cool slightly before serving.

PER SERVING: 223 CAL; 5G PROT; 4G TOTAL
FAT (0G SAT. FAT); 45G CARB; 0MG CHOL;
236MG SOD; 2G FIBER; 22G SUGARS

Featured White Papers

Menu for the plant-based palate - vegan gourmet - Illustration

Vegetarian Times, Sept, 2003 by Marie Oser

Find Research Guides for:

Find Featured Titles for: Health

Most Popular Articles in Home & Garden

Most Popular Publications in Home & Garden