Mushroom Chana Masala with Cheesy Rice

As part of upping the rigor of my training schedule I have been trying to incorporate more varieties of protein into my diet. I have never believed that I have been protein deficit, but let's just say I've always gone a lot heavier on the veggie and grain portions of my diet and now that I am training at a higher capacity, I find myself craving proteins a lot more.

Fortunately, there are tons of creative and delicious ways to get proteins at all means and - aside from picking up a new protein powder which I love - I have been consciously trying to create recipes that are packed full of plant-based proteins.

Also making an appearance in this dish was broccoli! Not because I thought it was a particularly necessary ingredient but because it came in my second box from Organics to You!

Along with the broccoli was kale, lettuce, beets, carrots, leeks, garlic, tangelos, oranges, tangerines, 3 different varietals of pears and pink lady apples! I love these boxes beyond words. Thursdays are my favorite days of the week!




















Nothing makes my week like fresh produce!!



Anyway, back to the food...

This recipe, adapted from a traditional chana masala, utilizes mushrooms and broccoli and coconut milk for some new flavor combinations.

I served it over steamed brown rice with 2 Tbsp nutritional yeast stirred in (Cheesy rice! So easy - 2 ingredients!)

Mushrom Chana Masala

• 2 tsp coconut oil 
• 1/2 large yellow onion, diced
• 8 oz. crimini mushrooms (or baby bellas) washed and sliced
• 2 cloves garlic, minced 
• 1 small head of broccoli, chopped
• 1 can chickpeas
• 2 Tbsp coconut milk
• 1/4 cup veggie broth 
• 1 tsp paprika
• 1 tsp dried basil
• 1 tsp tumeric
• 2 tsp garam masala 
• 1/2 tsp salt

Start by sauteing diced onion in coconut oil until it begins to turn translucent.

Add sliced mushrooms and saute for an additional 4 minutes.

Add garlic, broccoli, chickpeas and saute everything for 3-4 more minutes.

Then add in the coconut milk, veggie broth and spices and allow the mixture to simmer for 5-10 minutes.

Spoon over cheesy rice and enjoy the vitamin, protein, fiber and flavor power combo!



Live long and prosper!

Protein Power Bowl!

 

As much as I've never been one to buy into the whole "high protein" diet phenomenon, there is something to be said for the occasional over the top, protein packed meal (as long as it is accompanied by the appropriate amounts of fiber, vitamins and nutrients to actually help your body utilize those wonderful amino acids of course!) Being a workout enthusiast, I know how important it is to take care of your muscles, and that means giving them the building blocks to repair and grow. This meal is evidence of how easy it is to get essential aminos and proteins if you love to run, lift and just generally be an active person like myself and you also want to be vegan (also like myself). SO next time someone asks you how that crazy vegan friend of yours gets her protein, JUST SHOW THEM THIS BLOGPOST.

Let me break the protein-ified components it down for you:

• Spelt Berries (AKA MY NEW FAVORITE GRAIN - MOVE OVER QUINOA) 6g
• Tempeh 22g
• Nutritional Yeast (in the sauce) 8g
• Silken Tofu (in the sauce) 5g
• Maitake Mushrooms (aka Grifola frondosa - I love scientific fungi names) 2g
• Kale 2g

All in all, one serving of this dish has approximately 45 grams of protein. In other words, one modest serving of this delicious and nutrient packed little dish has more protein than an 8 oz steak (according to my research which says an 8 oz steak has about 38.8 grams of protein in it)

Protein is easy peasy when you're vegan! And it comes without all the added fats, calories and cholesterol! Neat!

Not to mention this dish is absolutely jam packed with brain and immune system boosting nutrients such as vitamins A, C, D (did you know Maitakes are the only fresh veggie to contain significant amounts of Vitamin D?) and B (complex) AS WELL AS niacin, manganese, riboflavin, iron, copper, selenium, and choline. And OF COURSE lots of fiber-y goodness to help your digestive tract along. That is more than any ol' steak can say for itself.

Plus, most importantly, it is cruelty free. Duh. ;)

Alright, so I have clearly espoused all of the wonderful and amazing benefits of this dish, but the most important thing is how it tastes, right?

Lemme tell you, if you follow this recipe it will taste AMAZING. In fact, this is one of the better dishes I have made in a long time.

Based loosely on Oh She Glow's version :)

PROTEIN BOWLS

• 1 1/2 cups uncooked spelt berries (you can also use brown rice, lentils, quinoa or another grain of choice OR you can buy spelt berries in your local bulk foods section and fall in love with them the same way I have!)
• 2 tsp oil (for sauteing)
• 1/2 yellow onion, chopped
• 1/2 red onion, chopped
• 4 cloves of garlic, minced or pushed through a microplane grater
• 1-2 cups fresh/frozen veggies of choice (I used fire roasted bell peppers from trader joes!)
• 2 cups maitake mushrooms, cut however you like them (I just cut mine into strips)
• 1 package tempeh (I just used plain, unflavored but use whatever kind floats your boat!)
• 1 tomato, diced
• 3 cups greens (spinach or kale is best!), chopped
• 1 recipe "cream sauce" (below)
• 1/2 cup (or to taste) fresh parsley, chopped

FOR THE "CREAM" SAUCE

• 1 package silken tofu, soft 
• 1/2 cup nutritional yeast
• 1/2 cup lemon or lime juice (I used lime and it was VERY limey so take it easy, kids)
• 2 Tbs tomato paste
• 2 Tbs soy sauce
• 2 Tbs white wine (you can also use 1 Tbs Apple Cider Vinegar if you prefer)
• 1 Tbs Sriracha
• 1 tsp agave or sugar
• 2 tsp paprika
• 1 tsp curry spice blend (or other seasoning blend of choice)

First start by cooking your spelt berries. It is approximately a 1:3 spelt berries to liquid (water/stock) ratio and they take about an hour and a half to cook. So get on it!  Bring 1 1/2 cups berries and approx 4 1/2 cups water to a boil and then let simmer for about 90 minutes.

Blend all ingredients of your "cream sauce" in a food processor and set aside!

Bring the oil up to temperature over medium heat and then toss in your yellow and red onions. Let caramelize for about 6-7 minutes and then throw in your garlic. Brown garlic for another 2 minutes or so and then toss in your veggies, mushrooms and tempeh. Saute veggies for about 8 minutes or until beginning to brown nicely. Throw in your tomato and greens and allow them to cook down for about a minute (or until you have room in your pan!)

Add in your spelt berries and sauce and allow the whole thing to simmer for another 6-8 minutes! Toss in your chopped parsley, stir it in for another minute and your bowls are ready!

Note: All the cooking times here (with the exception of the spelt berries) are approximate. Use your best judgment to tell when things look like they are cooked to your liking and if something is starting to brown/burn, please feel free to NOT adhere to the entirety of the cooking time listed.

Spoon your protein concoction into a bowl, top with any additional parsley and munch munch munch!

 

Yummy!

Live long and prosper! And dispel the vegan-protein myth!

Tempeh Cheesesteak, Grilled Jalapenos and Baked Cinnamon Honey Plums

I made it extra big so you could see all the delicious Daiya gooey-ness.

This meal was made from half off produce and the last scrapings of our refrigerator which has not been restocked since returning from the beach over the weekend. Both the dinner and the dessert were spawned by the creative genius of Colin and executed by the both of us. And they were both BOMB.

Upfront note: the grilled jalapenos were really spicy. They were good, just a lot for this dish. It may be more prudent to use Anaheim or Poblano if you want to add some kick without the pepper overpowering the dish. Or you could just go all traditional style and caramelize some onions to throw on top. Whatever floats your boat.

Basically, the rest of the dish is broken down like this (Makes 3 Sandwiches - Serves two if one of you is a 25 year old male)

• 1 package smokey tempeh strips (or you can just liquid smoke and season the tempeh yourself)
• 3 whole wheat, sprouted buns (Trader Joes)
• 2 tsp olive oil 
• 2-3 tsp Italian seasoning or 1 tsp each of dried basil, rosemary and oregano
• 3/4 - 1 cup sliced mushrooms of choice (we used Crimini because I found them on the speckled shelf - "Crime-in-ee" as Colin pronounces it)
• 1-2 Jalapenos or other spicy pepper of choice
• 1/2 cup Daiya 
• 1/4-1/2 cup plain soymilk
• 2 Tbs Vegenaise or other vegan Mayo substitute

Place your tempeh strips in the oven on a low temperature and let them crisp up a little bit. I did ours on about 300 degrees for 10 minutes, but you can cook them however you want (including on the grill if you are savvy like that). Also you might want to throw your buns in at this time if you like them toasty. Or you can just toast them but you might as well share appliance usage since you already have your grill going as well. Let's not be wasteful here.

Slice the peppers into this strips, wrap them in tin-foil and throw them on the grill. This was Colin's job so I can't tell  you the ins and outs of how to grill peppers (or really how to grill anything for that matter) but I do know that he used a little bit of olive oil, some salt and fresh cracked pepper and some pickle brine.

Drizzle your olive oil in a saute pan over medium heat and toss in your sliced mushrooms. Saute them for about 10 minutes or until they are soft but not mushy or too liquidy.

In another small saute pan over low heat, start heating your Daiya with a little bit of soymilk. Using a whisk, slowly whisk in more soymilk to keep the cheese soft and smooth. As it continues to soften up, add more soymilk and continue whisking to give it the smooth, drippy texture you see above.

Grab your bun, slather it with a little bit of Vegenaise, top it with your tempeh, mushrooms, peppers and finally, drizzle the whole thing with the softened Daiya.

 

 So good. Disregard my plating fail on this one - I was literally so hungry that it was hard even to get it onto the plate without just putting the whole thing directly in my mouth. Tasted awesome.

So much deliciousness already and we're not even done yet. 

No meal is complete without a little dessert!

Baked plums and a little bit of So Delicious Swiss Almond ice cream drizzled with honey and cinnamon. Perfect!

Here's the trick.

Preheat the oven to 375 degrees, cut the plums (peaches work even better) in half and discard the pits. Place a tiny bit of earth balance in the center and then drizzle some honey on top. Place in the oven for about 20-25 minutes, remove from the oven, throw a scoop of ice cream on top (or in the center) and drizzle the whole thing with honey (or agave if you don't eat honey) and finally, top with some cinnamon!

Viola! So good and so good for you.

Live Long and Prosper Vegans! And don't be afraid to eat dessert.

Chickpea Noodle Soup with Shiitakes and Baby Bok Choy

This Chickpea noodle soup is quite possibly more delicious than its chickeny counterpart. It is another beautiful veganomicon comfort food with an asian twist. The shiitakes and baby bok choy are additions of my own that I think complement the earthiness of the miso paste and soba noodles sooo well. Plus they are both in season so you can get them at your local farmers market for cheap! The original recipe called for cremini mushrooms, but I personally think shiitakes are better. In everything. Yummm shiitakes.

First you want to start by sautéing your carrots in the garlic and onions. After a few minutes add the mushrooms and cook those up for a lil' bit. I added my herbs right after I added my mushrooms, streaming in oil to make sure everything got nice and evenly cooked. When the veggies are almost done throw the boy choy in and then deglaze the pot with some soy sauce. 

I used water and "better than chicken" bouillon cubes for my base (but you add the miso paste at the end so if you just use water that's cool). So, after you add your water/stock/bouillon base put your chickpeas/garbanzo (SAME THING) in. I just got canned ones but if you want to get raw ones and soak and prep them that is entirely up to you. Let your soup come to a boil and then break the noodles in half/thirds/sixteenths and throw them in the pot. After that you just kinda gotta wait until everything is all cooked together, add your miso paste and you are ready to eat. YES. Delicious AND easy. And healthy! And vegan! What else could you ask for? :)

Okay, here is my ever so slightly modified recipe:

Olive oil

1 big can of chickpeas

1 Onion, finely chopped

How ever many carrots you want

lots of garlic (I used three big cloves), minced

2 cups shiitake mushrooms

2 heads of baby bok choy

thyme/oregano/rosemary/pepper/whatever spices appeal to you

Approx 1/2 cup red (yellow would work here too) miso paste

6ish cups water/broth

6 oz (quarter sized roll) soba noodles

Live Long and Prosper! With delicious soup!