Forks Over Knives (27 page)

2.
In a large skillet over medium heat, sauté the onion, carrots, and celery in water. Cook, stirring occasionally, until softened, about 5 minutes. Stir in the green beans, cannellini beans, and peas. Cook for another 4 to 5 minutes.

3.
Combine the vegetables and pasta and spread in a deep 9 × 13-inch casserole dish.

4.
In a medium saucepan over medium heat, add ½ cup of the vegetable broth and quickly whisk in the flour. Slowly whisk in the remaining broth. Add the parsley, thyme, paprika, and mushroom broth. Season with salt and pepper to taste. Cook, stirring until thickened.

5.
Pour the sauce over the noodle-vegetable mixture, and bake, covered, for 30 minutes.

6.
Remove the casserole from the oven, uncover, and sprinkle panko evenly on top. Return to the oven and bake, uncovered, for 10 minutes, until the panko is nicely browned. Serve hot.

MOIRA NORDHOLT | THE FEEL GOOD GURU

THIS IS A
nice, mildly curried, mildly sweet red lentil and yam stew that’s satisfying served alone or with a simple raita made with soy yogurt, toasted cumin seeds, and cucumbers.

SERVES 4

1 teaspoon cumin seeds

1 teaspoon cumin powder

1 teaspoon fennel seeds

3 teaspoon curry powder

½ teaspoon coriander powder

½ teaspoon turmeric powder

1 pinch of cinnamon

2 cups organic red lentils, rinsed

1 medium sweet potato, diced

2 carrots, diced

1 medium red onion, diced

4 garlic cloves, minced

1 or 2 teaspoons sambal oelek (chile paste) or dried red chiles

4 cups water

Pink Himalayan sea salt

1 small bunch of fresh cilantro, chopped

1.
Toast the cumin seeds and powder, fennel seeds, curry powder, coriander, turmeric, and cinnamon in a cast iron frying pan on high heat until the cumin seeds start to pop.

2.
Add the red lentils and stir until the spices are mixed in. Add a splash of water and continue cooking and stirring. Add the sweet potato, carrots, onion, sambal oelek, and 4 cups water.

3.
Stir, cover, and bring to a boil, then stir again, turn down the heat, and simmer for about 20 minutes until the sweet potatoes and lentils are cooked. Add salt to taste, and serve garnished with fresh cilantro.

MARY MCDOUGALL | THE MCDOUGALL PROGRAM

KALE IS A
very nutritious vegetable, loaded with phytonutrients. This is delicious, healthy, and quick to put together and makes a complete meal for John and myself. We like this with sriracha hot Chili sauce over the top for even more heat.

SERVES 2 TO 3

3 cups chunked Yukon Gold or red potatoes

2 onions, chopped

2 garlic cloves, minced

4 to 5 cups chopped exotic mushrooms (see tip)

6 cups packed, coarsely chopped dinosaur kale, stems removed

2 tablespoons soy sauce

1 to 2 teaspoons chile paste

Freshly ground black pepper

1.
Put the potatoes in a saucepan with enough water to cover. Bring to a boil, reduce heat, and cook until fairly tender, about 8 minutes. Drain and set aside.

2.
Meanwhile, put the onion, garlic, and mushrooms in a large nonstick sauté pan or wok. Do not add any liquid. Dry-fry over medium heat, stirring frequently, for about 5 to 6 minutes, until onions and mushrooms are fairly tender. Add the kale and stir gently to combine. Continue to cook, stirring frequently for about 2 minutes. Add the cooked potatoes. Cook, stirring occasionally, for about 3 more minutes, then add the soy sauce, chile paste, and pepper to taste. Cook for 3 to 5 minutes, until kale is tender and potatoes are somewhat browned. Serve warm.

Tip
Use any assortment of firm small potatoes or fingerlings, cut into bitesize pieces. Watch them carefully during boiling: don’t let them get overcooked.

Tip
Assorted exotic mushrooms, such as clamshell, trumpet, oyster, and chanterelle, are available in most markets. Uses about 1 pound.

Tip
If you can’t get dinosaur kale (also called Lacinato Blue), use regular kale. To easily remove the stems from any kind of kale, grasp the bottom of the stem with one hand, gently but firmly grasp the leafy part with your other hand, and pull upward along the stem.

KAREN CAMPBELL | THE CAMPBELL FAMILY

THIS DISH GOES
well with a tossed salad, broccoli, or cooked greens. Enjoy!

SERVES 4

POLENTA CRUST

2 cups boiling water

¾ cup polenta

¼ teaspoon salt

1 cup low-sodium, no-fat vegetable broth (I like the one by Pacific Natural Foods)

One 14½-ounce can diced tomatoes

1 small diced onion

1 cup short-grain brown rice

1 tablespoon chile powder

One 15½-ounce can black beans, drained and rinsed

½ cup fat-free, low-sodium salsa

1 avocado, mashed

4 teaspoons lemon juice

½ teaspoon garlic powder

1.
For the polenta crust: Bring the water to a boil and whisk in the polenta and salt. Cook, stirring constantly, for 10 to 12 minutes until the polenta pulls away from the side of the pan. Dump the cooked polenta into a large pie dish and spread evenly over the bottom and sides of the dish. Set aside.

2.
Combine the broth, tomatoes, onion, rice, and chile powder in a rice cooker or saucepan. Cook until all liquid is gone and rice is tender, about 45 minutes. Preheat oven to 350ºF.

3.
After the rice is cooked, stir in the black beans. Spread the rice-bean mixture evenly in the polenta crust. Spread salsa over the rice-bean mixture. Bake for 30 minutes. Remove from the oven and set aside for 5 to 10 minutes.

4.
Meanwhile, mash the avocado in a small bowl with the lemon juice and garlic powder. Slice the pie, and put a dollop of avocado mixture (about 1 tablespoon) on each slice before serving.

Tip
Short-grain rice sticks together better than long- and medium-grain rice.

DARSHANA THACKER | AYURVEDIC VEGAN CHEF

THIS DISH BLENDS
different colors, textures, and aromas into a culinary burst of flavors with every bite. You can also make it as a casserole.

SERVES 4

THE POLENTA

1 cup polenta

½ teaspoon cumin seeds

6 cups water

1 teaspoon salt

THE STUFFING

½ cup water

½ cup finely chopped onions

1 teaspoon grated fresh ginger

1 teaspoon minced garlic

1 teaspoon green chiles

1 teaspoon ground cumin

½ teaspoon salt

1 cup chopped kale

4 cup finely chopped fresh spinach

½ cup coarsely ground walnuts

THE TOMATO SAUCE

2 cups diced tomatoes

¼ cup grated red onions

½ teaspoon minced garlic

½ teaspoon Italian herb mix

1 teaspoon salt

½ teaspoon turmeric

½ teaspoon chile powder

1 tablespoon finely chopped fresh basil

1.
For the polenta: Heat the water in a pot or kettle. Roast the cumin seeds lightly in a sauté pan, add the polenta, and roast for 2 more minutes. Pour the hot water gently over the polenta and stir. Cook on low heat
for 7 to 10 minutes, stirring occasionally, until the polenta is completely cooked and all the water has been absorbed.

2.
Spread the polenta evenly on a flat dish to about ¾ inch thick. Let it cool completely. With a large round cookie cutter, cut out patties. You should get 8 patties. Set aside.