Menu for the plant-based palate

Vegetarian Times, April, 2004 by Marie Oser

Picadillo-Stuffed Peppers|Island Banana Bread|Cuban Black Beans with Mango Relish Brown Rice, Peas and Pine Nuts

Eating soy has become fashionable, and not just with vegetarians. Mainstream diners are sampling soy burgers at lunch, and gourmet tofu dishes are on the menu at some of America's best restaurants.

Because soy isn't just about tofu, our menu features dishes that highlight the texture and variety that soy foods can add to the plate. Our hearty menu offers comfort foods with a Caribbean lilt. These dishes reflect the hearty and homey nature of island cuisine with delicious stuffed peppers, tasty beans, whole grains, fruits and nuts.

Picadillo (pee-kah-DEE-yoh) is a Spanish-style hash popular in Cuba, where it's often used as a stuffing for dishes such as empanadas. In our version, Picadillo-Stuffed Peppers sing with Caribbean style and do not miss a beat as hickory-baked tofu and soy ground "beef" replace traditional ingredients with outstanding flavor and familiar eye appeal. Chipotle chiles in adobo sauce are jalapeno peppers with a unique smoky flavor and considerable heat. Look for them in small cans at your supermarket.

Cuban Black Beans with Mango Relish is satisfying, colorful and delicious. In this dish, the combination of black beans, veggie "bacon" and fruity mango relish recreate the spirit of the tropics while maintaining a healthful profile. Serve the beans with a dollop of Mango Relish and a side of Brown Rice, Peas and Pine Nuts a dish with flavor, color and crunch.

Bananas and coconuts are probably among the first fruits you think of as tropical, and these add rich flavor to our dessert. Island Banana Bread is moist and delicious, filled with a crunchy walnut streusel and topped with just a sprinkle of shredded coconut. Available at most health food stores and some supermarkets, soy grits are added to the batter and the streusel for added nutrition and texture.

Picadillo-Stuffed Peppers

SERVES 8

Picadillo makes a tasty filling for sweet yellow
bell peppers.

Sauce

 1 28-oz. can fire-roasted, diced
      tomatoes
  1 6-oz. can salt-free tomato paste
  1/2 cup red wine or cold water
1 1/2 tsp. dried thyme
    1 bay leaf

Picadillo Filling

   2 tsp. olive oil
   3 cloves garlic, minced
 3/4 cup sliced scallions, chopped
   2 stalks celery with leaves, chopped
1 6-oz. pkg. hickory-baked tofu, diced
1 12-oz. pkg. soy ground "beef"
   1 chipotle chile in adobo sauce,
     minced, with 1 Tbs. sauce
 1/2 cup golden raisins
   3 Tbs. lime juice
 1/4 cup chopped fresh cilantro
   1 tsp. dried Mexican oregano
   4 large yellow bell peppers, seeded
     and halved lengthwise

1. Preheat oven to 350F.

2. To make Sauce: Stir all ingredients together
in a saucepan. Cook 10 minutes
over medium heat, stirring occasionally.
Reduce heat to low, and cook until ready
to assemble.

3. To make Picadillo Filling: Heat oil in a
10-inch skillet over medium-high heat for
1 minute. Add garlic, scallions, celery and
diced tofu. Saute for 3 minutes, and add
soy ground "beef," chile and adobo sauce.
Cook mixture for 5 minutes. Add raisins,
lime juice, cilantro and oregano. Reduce
heat to low. Cook mixture for 5 minutes,
stirring occasionally.

4. Spread half of tomato sauce on bottom
of a 9x13-inch baking dish. Spoon Picadillo
Filling in pepper halves, and place face up
in pan.

5. Pour remaining sauce over stuffed
peppers.

6. Bake uncovered for about 30 minutes.
Remove from oven, and serve.

PER SERVING: 215 CAL; 21G PROT; 2G TOTAL
FAT (0G SAT FAT); 31G CARB; 0MG CHOL;
396MG SOD; 6G FIBER; 12G SUGARS

Island Banana Bread

SERVES 12

This unusual banana bread features a delicious
streusel mixture as a filling. Combining
lemon juice with soymilk creates what
I call "soy buttermilk," an ingredient that
can be used in a 1:1 ratio in any recipe that
calls for dairy buttermilk.

Bread

3/4 cup enriched plain soymilk
  1 Tbs. lemon juice
  2 cups whole wheat pastry flour
1/4 cup soy flour
  1 tsp. baking soda
  1 tsp. baking powder
1/4 tsp. sea salt
  1 tsp. ground cinnamon
1/3 cup prune puree
  1 cup mashed bananas
3/4 cup evaporated cane juice
  1 Tbs. egg replacer powder
1/4 cup water
  1 tsp. pure vanilla extract
1/3 cup sweetened shredded coconut
    for garnish
Ground cinnamon and nutmeg for
    garnish

Streusel

1/3 cup walnut pieces
  2 Tbs. soy grits
  2 Tbs. light brown muscovado sugar
1/2 tsp. ground cinnamon
1/4 tsp. ground nutmeg

1. Preheat oven to 350F Spray 9x5 loaf
pan with nonstick cooking spray.

2. To make Bread: Stir soymilk and lemon
juice together in a small glass measuring
cup. Set aside. In a mixing bowl, combine
the pastry flour, soy flour, baking soda, baking
powder, salt and cinnamon. Set aside.

3. Put prune puree in a large bowl, and,
with a fork, blend with mashed bananas
and cane juice. Whisk egg replacer powder
and water in a small bowl until foamy. Add
egg replacer and vanilla to prune-banana
mixture, mixing thoroughly. Fold dry ingredients
into the prune-banana mixture
alternately with soymilk.

4. To make Streusel: Stir together all ingredients,
and set aside.

5. Pour half batter into prepared pan,
spread evenly with streusel and top with
remaining batter. Sprinkle with coconut,
pressing shreds gently into batter with a
spatula. Dust with cinnamon and nutmeg.

6. Bake for 50 to 55 minutes, or until
toothpick inserted in center comes out
clean. Remove from oven, and set on rack
until cool enough to slice.

PER SERVING: 187 CAL.; 5G PROT; 4G TOTAL
FAT (1G SAT. FAT); 35G CARB; 0MG CHOL;
197MG SOD; 3G FIBER; 21G SUGARS

Cuban Black Beans with
Mango Relish

SERVES 8

The black beans used here are flavored
with sea vegetables; they are salt-free and
available at health food stores and some
supermarkets. Veggie "ham" adds traditional
flavor without the unhealthful
baggage.

Mango Relish

  2 mangos, peeled and diced
1/2 cup chopped red bell pepper
  3 scallions, bottoms and 2" of green,
    thinly sliced
  2 Tbs. chopped Italian parsley
Juice of 1 lime
  1 tsp. light brown muscovado sugar

Cuban Black Beans

   2 tsp. olive oil
   2 cloves garlic, minced
 1/2 cup chopped onion
 1 6-oz. pkg. soy Canadian "bacon,"
     diced
2 15-oz. cans salt-free black beans,
     well drained
   1 Tbs. red wine vinegar
 1/3 cup chopped cilantro
   1 tsp. ground cumin
 1/8 tsp. lemon pepper
Hot pepper sauce to taste

1. To make Mango Relish: Mix diced mangos,
bell pepper, scallions and parsley.
Squeeze lime juice over all, stir well and stir
in sugar. Refrigerate until ready to serve.

2. To make Cuban Black Beans: Heat oil in
a saucepan over medium heat for 1
minute, Add garlic, onion and "bacon."
Saute for 5 minutes, stirring frequently.
Add beans, vinegar, cilantro, cumin and
lemon pepper. Stir in hot sauce to taste.
Reduce heat to low, and cook for 10 minutes.
or until ready to serve.

PER SERVING: 164 CAL; 12G PROT; 2G TOTAL
FAT (0G SAT. FAT); 26G CARB; 0MG CHOL;
12MG SOD; 7G FIBER; 10G SUGARS

Brown Rice, Peas and
Pine Nuts

SERVES 8

Brown rice, peas and pine nuts make a
tasty trio in this easy-to-make dish. Toast
the pine nuts carefully by shaking the pan
over medium heat. Also called pinones.
pine nuts will brown within a few minutes,
so it's best not to leave them unattended.
Look for pine nuts in your market's bulk
food section.

  1/3 cup pine nuts
4 1/4 cups vegetable stock, boiling
    2 cups short-grain brown rice
    1 cup frozen green peas, cooked
    3 Tbs. chopped fresh chives
    3 Tbs. crumbled fresh thyme
    1 tsp. granulated garlic
    1 Tbs. liquid aminos

1. Place pine nuts in a small, dry saucepan,
and toast over medium heat, shaking pan
constantly for 2 to 3 minutes, or until nuts
are lightly browned. Set aside.

2. Combine stock and rice in a medium
saucepan, bring to a boil, cover, reduce
heat to low and cook for 40 minutes or
until liquid is absorbed.

3. Remove from heat, and fold in green
peas, chives and thyme. Stir in garlic and
aminos. Top with toasted pine nuts; serve.

PER SERVING: 226 CAL; 6G PROT; 4G TOTAL
FAT (1G SAT. FAT); 41G CARB; 0MG CHOL:
127MG SOD; 3G FIBER; 2G SUGARS