Fall Vegan Recipes

Vegetarian Kitchen Recipes

Hearty Whole Grains for Fall Meals

If you’re a vegetarian, or at least a health-conscious person, chances are that brown rice is already a staple in your pantry. And while this is undoubtedly a good thing, why not expand your repertoire by exploring other whole grains? They offer an impressive array of nutrients and high-quality protein. Whole grains supply essential complex carbohydrates and fiber, and are a superb source of B vitamins, vitamin E, and minerals, including iron. A diet rich in whole grains has been credited with lowered rates of certain cancers, cholesterol levels and blood pressure, and yes, even weight loss. That’s because high-fiber foods contribute to a feeling of fullness and help stabilize blood sugar levels.

Some high-protein diet gurus have helped spread the notion that a high-carb diet may not be the best; but it’s important to distinguish a diet filled with white breads, white rice, refined pasta, and starchy snacks from a diet that embraces a variety of whole grains. Next time you visit a natural foods store, stock up on quinoa, whole-grain couscous, whole oat products, bulgur (cracked wheat), millet, barley, and the rolled versions of certain whole grains (like kamut, spelt and rye), which take 10 minutes to cook and make delicious hot breakfast cereals. These recipes highlighting whole grains complement or combine well with fall harvest veggies.

Bulgur Salad With Fruits and Nuts
Serves: 6 to 8
Adapted from Vegetariana

Bulgur is perhaps best known for its use in the popular Middle Eastern salad, tabbouleh. Here’s another enticing way to use it in a salad.

1 cup raw bulgur (presteamed cracked wheat)
2/3 cup coarsely chopped walnuts
1/2 cup raisins or currants
1 large celery stalk, finely diced
1/4 cup toasted sunflower seeds
2 tablespoons minced chives
1 medium tart apple, cored and finely diced (don’t peel)
Juice of 1/2 lemon, or more to taste
3 tablespoons light olive oil
1 tablespoon agave nectar or maple syrup, or to taste
1/2 teaspoon ground cumin
1/4 teaspoon cinnamon
Salt and freshly ground pepper to taste

Bring 2 cups water to a boil in a small saucepan, then stir in the bulgur. You can cook the bulgur in one of two ways: either simmer gently, covered, until the water is absorbed (about 15 minutes), or simply cover and let stand off the heat for 30 minutes. When done, transfer to a serving container and allow the bulgur to cool to room temperature.
Combine the bulgur with the remaining ingredients in a serving container. Stir to mix thoroughly. Serve at room temperature.

Moroccan-Style Vegetable Stew
Serves: 6 or more
Adapted from Vegetarian Soups for All Seasons
This delicious stew looks and smells as good as it tastes.

1 1/2 tablespoons olive oil
2 large onions, chopped
2 medium-large potatoes, scrubbed and cut into 3/4-inch chunks
2 heaping cups raw pumpkin or butternut squash, peeled and cut into 3/4-inch chunks
2 large carrots, peeled and coarsely chopped
14-ounce can diced tomatoes, undrained
2 teaspoons ground cumin
1/2 teaspoon ground turmeric
16-ounce can chickpeas, drained and rinsed
Salt and freshly ground pepper to taste
1 cup raw couscous, preferably whole grain

Heat the oil in a soup pot. Add the onions and sauté over moderate heat until golden. Add the potatoes, pumpkin or squash, carrots, tomatoes, and just enough water to cover. Bring to a simmer, then add the seasonings and simmer gently, covered, for approximately 45 minutes, or until the vegetables are tender.
Add the chickpeas, then season to taste with salt and pepper. Simmer over low heat for 15 minutes longer.
Meanwhile, place the couscous in an ovenproof bowl. Cover with 2 cups boiling water, then cover the bowl and let stand for 10 minutes. Fluff with a fork. Place a small amount of the couscous in each soup bowl, then ladle the stew over it. Serve at once.
Variation: Substitute one large sweet potato for the white potatoes.

Warm Wild Rice and Barley Salad
Serves: 6
This earthy dish is good served warm or at room temperature.

1 vegetable bouillon cube
1/2 cup wild rice
1/2 cup pearl or pot barley
1 tablespoon light olive oil
1 cup peeled carrot, cut into matchsticks or sliced diagonally
1 to 2 cups cleaned and sliced mushrooms, any variety
2 scallions, white and green parts, thinly sliced
1/2 cup minced fresh parsley
1/4 cup finely chopped walnuts
1/3 cup natural low-fat vinaigrette, or as needed to moisten
Salt and freshly ground pepper to taste

Combine 3 1/2 cups water and the bouillon cube in a large saucepan and bring to a simmer. Stir in the wild rice and barley. Cover and simmer gently until the water is absorbed, about 35 to 40 minutes.
Heat the oil in a nonstick skillet. Add the carrot and sauté for 3 to 4 minutes. Add the mushrooms and scallion along with just enough water to keep the skillet moist, then cover and cook until the mushrooms have wilted, about 3 to 4 minutes more.
Combine the rice and barley mixture in a serving container with the mushroom mixture. Add the remaining ingredients together and serve warm or at room temperature.

Quinoa with Cauliflower, Cranberries, and Pine Nuts
Serves: 6
Adapted from Vegan Express

If I had to choose a favorite quinoa dish, it would be this one. With just a few ingredients, it manages to showcase sweet, savory and nutty flavors all at once.

1 1/4 cups quinoa, rinsed in a fine sieve
2 tablespoons fragrant nut oil, such as walnut or untoasted sesame (if unavailable, use olive oil)
1 medium yellow or red onion, finely chopped
1 small head cauliflower, cut into small pieces and florets
1/2 cup dried cranberries
1/3 cup toasted pine nuts
1/4 cup minced fresh parsley, or more, to taste
Salt and freshly ground pepper to taste

Combine the quinoa with 2 1/2 cups water in a saucepan and bring to a simmer. Cover and simmer gently for 15 minutes, or until the water is absorbed.
Meanwhile, heat the half of the oil in a wide skillet or stir-fry pan. Add the onion and sauté over medium-low heat until golden. Add the cauliflower and about 1/3 cup water. Cover and cook for 5 minutes, or until the cauliflower is just tender.
Once the quinoa is done, add it to the cauliflower mixture, followed by the cranberries, pine nuts, and parsley. Toss together, then remove from the heat. Drizzle in the remaining oil, then season with salt and pepper. Serve at once.

In Season: Spaghetti Squash

If ever there was a “fun” vegetable, it would be spaghetti squash. I enjoy serving it to anyone who has never tried it, as everyone seems amused by its spaghetti-like appearance. Spaghetti squash makes a nice side dish for fall meals and is a nice accompaniment hearty grain dishes such as some of those given above. It’s now available everywhere from supermarkets to farm markets.
This is not the thing to start preparing when you come home exhausted at 6:30 on a weekday. But with a little forethought, you can bake the squash on a lazy Sunday afternoon and have the makings of a nifty side dish or two for the week.

Here are the basic directions for preparing spaghetti squash:

Preheat the oven to 400 degrees. Cut the squash in half lengthwise; remove the stem and seeds. Place, cut side up, in a casserole dish with l/2 inch of water. Cover tightly with foil and bake until easily pierced with a fork, about 40 to 45 minutes. When the squash is cool enough to handle, scrape it lengthwise with a fork to release the spaghetti-like strands. If you have children, let them do the scraping—they have a blast doing it.
You can serve spaghetti squash simply by sautéing it in a bit of nonhydrogenated margarine, and seasoned with salt and pepper. I also like it with sliced sun-dried tomatoes tossed in; you can dress it up with chopped fresh herbs and toasted nuts, too. You can even toss it with pasta sauce as a vegetable replacement for pasta.

Spaghetti Squash With Peas and Almonds
Serves: 6
Adapted from Vegetarian Celebrations

1 large spaghetti squash
1 tablespoon olive oil
1 medium red onion, halved and sliced
2 cups diced fresh tomato, or one 16-ounce can diced tomatoes, undrained
1/2 teaspoon grated fresh ginger
1 teaspoon good-quality curry powder, or more to taste
Salt and freshly ground pepper to taste
3 tablespoons chopped fresh parsley
1 1/2 cups thawed frozen green peas
1/2 cup slivered toasted almonds

Prepare the squash as directed above. This may be done ahead of time.
Heat the margarine in a large skillet. Add the onion and sauté over moderate heat until golden. Add the tomatoes, ginger, basil, nutmeg, and curry powder, then stir in the squash. Simmer over low heat, covered, for 10 minutes, stirring occasion ally. Season to taste with salt and pepper. This dish may be made ahead of time up to this point.
Just before serving, add the peas and parsley and heat through. Take care not to overcook, so that the peas don’t lose their bright color. Transfer to a serving container and scatter the almonds over the top. Serve at once.

Apple Cobbler and Apple Crisp
Serves: 6
Adapted from The Vegetarian Family Cookbook

Our neighbor across the street has four apple trees and for the last month, they’ve been bursting with fruit. He has kindly made us the beneficiaries of his excess apples, which have been amazingly delicious. I’ve made cobblers and/or crisps nearly every weekend for the last few weeks. In our house, they go very quickly!

Cobblers are kind of an upside-down cake—a simple batter covers a layer of fruit to make a warm, comforting, and healthy dessert.

4 to 5 cups peeled, thinly sliced apples or apples combined with pears
1/4 cup maple syrup
1/4 teaspoon ground cinnamon
Pinch of nutmeg

Batter:
1 cup whole wheat pastry flour
1/3 cup natural granulated sugar
1 teaspoons baking powder
1/2 teaspoon baking soda
2 tablespoons ground flaxseeds, optional
2/3 cup applesauce, or low-fat vanilla yogurt or soy yogurt
1 tablespoon safflower oil
2 tablespoons rice milk or soymilk, or as needed
1/4 cup finely chopped walnuts, optional

Preheat the oven to 350 degrees.
Combine the first 4 (dry) ingredients plus the optional flaxseeds and stir together.
Make a well in the center of the flour mixture and stir in the applesauce, oil, and enough milk to make a smooth and slightly stiff batter. Stir until the wet and dry ingredients are completely mixed.
Pour the fruit into a lightly oiled 9- by 9-inch baking pan and pat in evenly. Scatter the optional walnuts over it. Pour the batter over the fruit and pat in evenly with the help of a baking spatula.
Bake for 25 to 30 minutes, or until the top of the batter is golden. Allow to cool until just warm, then serve.

Apple or Apple-Pear Crumble
Serves: 6
Adapted from The Vegetarian Family Cookbook

Fruit crumbles are a wonderful way to highlight fresh fruit. With an easy-to-prepare oat and wheat germ topping, they are as healthful as they are delicious.

4 to 5 cups peeled, thinly sliced apples or apples combined with pears
1/4 cup maple syrup
1/4 teaspoon ground cinnamon
Pinch of nutmeg

Topping:
1/3 cup quick-cooking oats
1/3 cup finely chopped or ground walnuts
1/3 cup wheat germ
2 tablespoons natural granulated sugar
Pinch of cinnamon
1 1/2 tablespoons safflower oil
Preheat the oven to 350 degrees.

Combine the first 5 topping ingredients in a small bowl. Drizzle in the oil and stir until the dry ingredients are evenly moistened.
Pour the fruit into a lightly oiled 9- by 9-inch baking pan or round pie plate and pat in evenly. Sprinkle the topping evenly over the fruit.
Bake for 30 to 35 minutes, or until the topping is golden and turning crisp. Allow to cool until just warm, then serve.

Source: soflavegans yahoo group (awesome!)