Recipes for vegan & vegetarian

Nutrition Health Review, Fall, 2002

Creole Okra

Okra soaks up the flavors of tomatoes, garlic, and herbs in this
tantalizing dish. You may use frozen okra if fresh is unavailable.

1 tsp. olive oil
1/2 small onion, diced
1 garlic clove, minced
1/2 small green pepper, diced
1 ripe tomato, seeded and coarsely chopped
1/2 lb. fresh okra, sliced into 1/2-inch pieces
1 tsp. dried oregano
1/2 tsp. dried thyme
Salt and freshly ground black pepper, to taste
Pinch of cayenne pepper, if desired

In a medium skillet, heat oil over medium-high heat. Add onion and
garlic and saute 3 minutes, stirring frequently.

Add green pepper and saute 3 to 4 minutes.

Add tomatoes and okra. Cover and cook over low heat 10 to 15 minutes,
until okra is soft. Add oregano, thyme, salt and black pepper, to
taste, and cayenne pepper, if using. Cook uncovered about 1 minute.

Courtesy of the American Institute for Cancer Research

Stir-Fried Kale with Slivered Carrots

So often used as a garnish, kale now gets the full treatment it
deserves as a nutritious, delicious vegetable.

3/4 lb. fresh kale
Boiling water
2 tsp. canola oil
2 carrots, peeled and cut julienne style (see note)
1 to 2 garlic cloves, minced
1 tsp. ground coriander
Salt and freshly ground pepper, to taste
Pinch cayenne pepper, if desired

Rinse kale and remove stems, including large stem running through
the center of each leaf. Place a few leaves on top of each other and
cut into thin strips. Repeat until all kale is cut. Add kale to a pot
of boiling water and saute 1 more minute.

Add coriander, salt and pepper to taste, and cayenne, if using. Cook
for 15 seconds. Add kale and cook 1 to 2 minutes.

Note: Julienne means to cut into very thin, matchstick strips.
Makes four servings.

Courtesy of the American Institute for Cancer Research

Classic Ratatouille

This recipe uses far less oil than a traditional ratatouille recipe.
Serve chilled in the summer months, and serve warm on frosty winter
nights. Leftovers freeze well.

1 small eggplant, peeled if desired, top removed
Salt
2 tsp. olive oil, divided
1 onion, thinly sliced
1 small green pepper, seeded and chopped
1 small red pepper, seeded and chopped
2 garlic cloves, minced
4 medium tomatoes, seeded and coarsely chopped
2 small zucchini, halved lengthwise and cut crosswise into
  1/2 inch strips
Nonstick cooking spray
1/4 tsp. thyme
1/4 tsp. oregano
Freshly ground black pepper, to taste
Pinch of cayenne pepper, if desired

Cut eggplant into 3/4-inch cubes. Place eggplant in colander, sprinkle
with salt, and cover with bowl. Let stand for 1/2 hour.

In large skillet or Dutch oven, heat 1 tsp. oil over medium-high heat.

Add onions and bell peppers, and saute 5 minutes. Add garlic and
tomatoes, and saute 3 minutes. Remove mixture from pan and set aside.

Heat remaining oil, and add zucchini to skillet. Saute on medium-high
heat for about 7 minutes. Remove zucchini and place with other
vegetables. Quickly rinse salt from eggplant. Dry with paper toweling.

Spray clean skillet with nonstick spray. Saute eggplant on medium
heat for about 1 minute. Add reserved vegetables to eggplant. Stir in
thyme, oregano, black pepper, and cayenne pepper, if using. Cook 5
minutes. Serve.

Makes 10 servings.

Courtesy of the American Institute for Cancer Research

Roasted Poblano Hummus

1 15-ounce can garbanzo beans
2 cloves garlic, chopped
1/8 teaspoon kosher salt
1/3 cup chopped cilantro
1 cup chopped roasted, peeled, and seeded poblano pepper (1 very
  large or 2 medium)
1 tablespoon brine from pickled jalapenos
1 teaspoon ground cumin
1 teaspoon olive oil

Drain garbanzo beans and reserve juice.

Put garlic and salt in a mortar, and crush to a paste

Put cilantro and garlic mixture in a blender, and blend for several
seconds until smooth.

Add roasted poblano peppers, and blend into a smooth paste.

Add garbanzo beans, jalapeno brine, cumin, and olive oil to vegetable
mixture, and blend to a smooth, creamy consistency. Add 1 to 2
tablespoons of reserved bean juice if mixture is too thick, and blend
again.

Chill for 24 hours to let flavors "marry."

Reprinted with permission from The Chili Pepper Diet