Featured Recipes
Grain & Veggie Bowls
By Heather & Mary McDougall
We are bringing back the bowls from our August 2009 newsletter with a few additions and updates. Our family uses this theme for dinner often – grains, beans, veggies (steamed and fresh) and a sauce or salsa. This formula works well and, with a little variation, a different bowl can be made every night of the week. My kids love this because they can add what they like and make it how they like it. The tofu is optional and your choices of grains, beans and vegetables will make each dish yours. What we have listed are just suggestions, feel free to use your imagination.
Mediterranean Bowl
Preparation Time: 15-30 minutes
Cooking Time: 15 minutes
Servings: 4
1 ½ cups uncooked Bulgur wheat
3 cups water
6-8 cups assorted chopped vegetables – corn, kale, broccoli and carrots
1-2 cups sautéed tofu cubes or cubed, steamed potatoes
1 ½ cups cooked garbanzo beans
Additional Fresh Toppings: chopped cucumber, tomatoes, scallions
Sauce of your choice (see hints below)
In a medium pot, bring water to a boil, add bulgur, cover, remove from heat and let sit for 20 minutes. Fluff with a fork when done.
Steam the vegetables just until tender. Remove from heat and place in a bowl.
To serve, place a scoop or two of the bulgur in a medium bowl (or on a plate). Layer some of the vegetables over the grains, followed by the tofu or potatoes (and beans, if you wish). Top it all off with fresh vegetables and a sauce of your choice.
Hints: Chop the vegetables into similar sized pieces so they steam in about the same length of time. Use a sauce from the recipes below, I like the Tahini Sauce, or your favorite oil-free salad dressing, salsa or hummus.
Mayan Bowl
Preparation Time: 15-30 minutes
Cooking Time: 15-45 minutes
Servings: 4
1 ½ cups uncooked brown rice
4 cups water
OR
1 ½ cups uncooked quinoa
3 cups water
2 cups steamed corn
4 cups assorted chopped vegetables – tomatoes, onions, bell peppers and kale
1 ½ cups cooked beans – pinto or black
Additional Fresh Toppings: Black olives, scallions, micro greens or spinach
Salsa or Enchilada Sauce
Place the rice and water into a saucepan and bring to a boil. Reduce heat, cover and simmer for about 45 minutes until tender. OR Rinse the quinoa well and place in a pot with the water. Bring to a boil, reduce heat, cover and simmer for about 15 minutes until all liquid is absorbed.
Steam the vegetables just until tender. Remove from heat and place in a bowl.
To serve, place a scoop or two of the rice in a medium bowl (or on a plate). Layer some of the vegetables over the rice, followed by the cooked beans of your choice. Top it all off with a couple tablespoons of sauce of your choice.
Asian Bowl
Preparation Time: 15-30 minutes
Cooking Time: 15-45 minutes
Servings: 4
1 ½ cups uncooked brown rice
4 cups water
OR
1 ½ cups uncooked quinoa
3 cups water
2 cups steamed corn
4 cups assorted chopped vegetables – oyster mushrooms, carrots, bell peppers and kale
1 ½ cups cooked beans – adzuki beans
1 ½ cup Asian Marinated Tofu
Additional Fresh Toppings: Micro greens, Sriracha, or scallions
Szechuan Sauce or Peanut-Hoisin Sauce
Place the rice and water into a saucepan and bring to a boil. Reduce heat, cover and simmer for about 45 minutes until tender. OR Rinse the quinoa well and place in a pot with the water. Bring to a boil, reduce heat, cover and simmer for about 15 minutes until all liquid is absorbed.
Steam the vegetables just until tender. Remove from heat and place in a bowl.
To serve, place a scoop or two of the rice or quinoa in a medium bowl. Layer some of the vegetables over the rice, followed by the cooked beans of your choice and tofu, if desired. Top it all off with a couple tablespoons of sauce of your choice and Sriracha to taste.
Asian Marinated Tofu
Preparation Time: 5 minutes
Resting Time: 30 minutes
Cooking Time: 10 minutes
Servings: variable
20 ounces extra firm tofu
2 tablespoons rice vinegar
2 tablespoons light miso
1 tablespoon soy sauce
1 tablespoon tahini
1 tablespoon agave nectar
2 teaspoons mirin
Drain the tofu and cut into small cubes.
Place the remaining ingredients in a small bowl and whisk until smooth. Pour over the tofu and toss to coat well. Let rest for at least 30 minutes, mixing occasionally to make sure the tofu is well covered with the marinade.
Turn the tofu and the marinade into a large non-stick sauté pan. Dry fry for about 10 minutes, turning occasionally with a spatula to make sure the cubes are well browned on all sides.
Baked Tofu
Preparation Time: 5 minutes
Marinating Time: 10 minutes
Baking Time: 25-30 minutes
20 ounces extra firm tofu
¼ cup soy sauce
1/8 cup rice vinegar
1 teaspoon agave nectar
Dash sesame oil (optional)
Drain tofu and slice into ¼ inch pieces. Place in a large flat baking dish. Combine the remaining ingredients and pour over the tofu slices. Allow to marinate for at least 10 minutes and up to 1 hour. (Or place in the refrigerator and marinate overnight.)
Preheat oven to 375 degrees.
Remove from marinade and place on a non-stick baking sheet. Bake for 25-30 minutes, turning once halfway through the baking time. It should be brown and crispy on the outside. Remove from oven and cool. Slice into strips or cubes for use in recipes calling for baked tofu.
Sauces
Try some of these sauces, or one of your favorites, over the bowl combinations above.
Szechuan Sauce
Preparation Time: 10 minutes
Cooking Time: 5 minutes
Servings: makes 1 ½ cups
1 ½ cups water
5-6 green onions, chopped
2 tablespoons soy sauce
1 ½ tablespoons cornstarch
¾ tablespoon minced fresh ginger
1 clove garlic, crushed
1/8 teaspoon crushed red pepper
Dash hot sauce (such as Sriracha)
Combine all ingredients in a saucepan and mix well. Cook and stir over medium heat until mixture is thickened and clear, about 5 minutes.
Peanut-Hoisin Sauce
This is a higher-fat choice because of the peanut butter.
Preparation Time: 10 minutes
Servings: makes 1 cup
½ cup natural chunky peanut butter
½ cup water
2 tablespoons hoisin sauce
1 tablespoon soy sauce
½ tablespoon agave nectar
2 teaspoons chili garlic sauce
2 teaspoons tomato paste
1 teaspoon lime juice
½ teaspoon grated fresh ginger
Dash sesame oil
Place all ingredients in a food processor and process briefly until well combined but not smooth. Pour into a covered container and refrigerate until ready to use. May be heated before serving, if desired.
Hints: Use over grain or noodle dishes, or as a topping for potatoes or vegetables.
Asian-Ginger Sauce
Preparation Time: 5 minutes
Cooking Time: 5 minutes
Servings: makes 1 ½ cups
¾ cup water
½ cup low sodium soy sauce
¼ cup rice vinegar
1 tablespoon mirin
1 tablespoon agave nectar
1 teaspoon crushed garlic
1 teaspoon grated fresh ginger
½ teaspoon crushed red pepper
2 tablespoons cornstarch
Combine all ingredients in a saucepan and whisk until smooth. Bring to a boil while stirring and cook and stir until thickened. Serve warm over grains and vegetables.
Enchilada Sauce
Preparation Time: 5 minutes
Cooking Time: 5 minutes
Servings: Makes 2½ cups
1 8-ounce can tomato sauce
1½ cups water
2 tablespoons cornstarch
1½ tablespoons chili powder
¼ teaspoon onion powder
1/8 teaspoon garlic powder
Combine all ingredients in a saucepan until well mixed. Cook and stir over medium heat until thickened. Serve over Mexican-flavored foods.
Tahini Sauce
1 cup roasted tahini
¾ cup water
¼ cup fresh lemon juice
2 cloves garlic, minced
1 teaspoon Sriracha Hot Chili Sauce (optional)
dash sea salt
Combine all ingredients listed above in a food processor and process until smooth. Place in a bowl.
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