The Happy Herbivore Cookbook (30 page)

BOOK: The Happy Herbivore Cookbook

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1. Line a medium saucepan with water and cook onion and garlic over high heat until translucent.

2. Add cabbage, tomato sauce, chilies, tomato paste, and spices.

3. Reduce heat to medium and cook until cabbage is tender, about 10 minutes.

4. Turn off heat and stir in corn until evenly distributed.

5. Taste, adjusting spices as needed. Add salt and pepper if desired.

6. Mix in black beans before serving.

7. Break corn tortilla chips into small pieces in your hand and sprinkle over top before serving.

NUTRITIONAL INFORMATION

Calories 294; Calories from Fat 24; Total Fat 2.7g; Cholesterol 0mg; Total Carbohydrate 59.0g; Dietary Fiber 17.7g; Sugars 16.5g; Protein 14.8g

Seitan Pot Roast

Serves 4
|
Pictured opposite
| Just like Mom used to make, only better. Serve with No-Beef Gravy (pg. 254) and fresh bread. Leftover pot roast slices are also great in sandwiches.

1 c vital wheat gluten
2 tsp granulated onion
powder
1 tsp granulated garlic
powder
1 tsp dried thyme
¹â
₈tsp pepper
2 tbsp Vegan Worcestershire
Sauce (pg. 272)
3 to 4 c No-Beef Broth
(pg. 279), divided
1 yellow onion, thinly sliced
4 garlic cloves, minced
2 medium russet potatoes,
chopped
4 large carrots, peeled and
chopped
salt, to taste
pepper, to taste

CHEF'S NOTE:
Serve with vegetables and spoon excess juices over top.

1. In a large bowl, whisk vital wheat gluten with spices until well combined. Add Vegan Worcestershire Sauce and 1 cup of No-Beef Broth and stir. Dough should form instantly.

2. Knead dough (seitan) in the bowl for about a minute to remove any bubbles.

3. Give the dough a good squeeze so it releases any extra water and set aside. Dough should be in the shape of a ball of dough, but don't fuss about the shape; any somewhat round mass will do.

4. Line the center of a large pot with onion and garlic, lightly seasoning them with salt and pepper. Place the seitan on top of the onion then surround the seitan with potatoes and carrots, lightly seasoning them with salt and pepper. Pour any leftover cooking liquid over top.

5. Pour 2 cups of broth over the seitan and vegetables, adding more if necessary. The seitan and vegetables should be sitting in broth (it's better to have too much than too little).

6. Cover and cook over low heat for 1 hour or until the vegetables are tender and seitan has expanded.

7. Meanwhile, preheat your oven to 350Â°F. Grease a cookie sheet and set aside. Once seitan and vegetables are cooked, bake seitan on the cookie sheet for 20 to 25 minutes, or until the outside is firm and lightly browned.

NUTRITIONAL INFORMATION (WITH VEGETABLES; WITHOUT GRAVY)

Calories 257; Calories from Fat 8; Total Fat 0.8g; Cholesterol 0mg; Total Carbohydrate 37.7g; Dietary Fiber 5.2g; Sugars 6.9g; Protein 26.1g

Tofu & Vegan Meats

Bacon Bits

Makes 1 cup
|
Pictured opposite
| Bacon Bits and other similar brands at the grocery store are usually accidentally vegan. However, they often have corn syrup, hydrogenated oils, food colorings, and weird preservatives that aren't so healthy. Here is a quick and easy recipe to make them at home. Sprinkle over salads, Baked Shells and Cheese (pg. 156), or with Herbed Home Fries (pg. 30).

2 tbsp soy sauce
1
¹â
₂tsp liquid smoke
2 tsp pure maple syrup
¹â
₄tsp granulated garlic
powder
¹â
₈tsp paprika
¹â
₂c TVP or TSP
salt, as needed

1. Combine soy sauce, liquid smoke, 1 tbsp of water, maple syrup, garlic powder, and paprika in a small saucepan and bring to a boil.

2. Once it's boiling, immediately turn off the heat and stir in TVP or TSP.

3. Continue to stir until all the liquid has been absorbed.

4. Add salt as needed.

5. Next you'll need to crisp up and dehydrate the bits. You can either set your toaster oven to 200Â°F and toast the crumbs, shaking the tray every 2 minutes to prevent burning and repeating until crisp, or fry in a nonstick pan until crispy, stirring often.

NUTRITIONAL INFORMATION