healthy eating

Eggplant “Parmesan”

karenwpullen Main Dishes, Recipes, Side Dishes , , , , ,

One of my favorite sandwiches, eggplant parm is also great with pasta and some marinara sauce. It’s quick–just slice, dunk, and bake! I’ve included the ingredients for the parm-like topping too.

Prep Time10 minutes
Cook Time25 minutes
Print Recipe

Eggplant “Parmesan”

Makes a great sandwich or addition to spaghetti.
Course: Main Course, Sandwich, Snack
Cuisine: Italian, Vegan
Servings: 0

Ingredients

Eggplant Parm

  • 1 eggplant
  • 1/4 cup flour
  • 1/2 cup unsweetened plant milk
  • 1 teaspoon cornstarch
  • 1 cup panko breadcrumbs
  • 2 tablespoons vegan parmesan recipe below
  • 1 teaspoon basil
  • 1 teaspoon oregano
  • 1/4 teaspoon salt

Vegan Parmesan

  • 3/4 cup raw cashews
  • 3 tablespoons nutritional yeast
  • 3/4 teaspoon sea salt
  • 1/4 teaspoon garlic powder
  • pinch cayenne
  • 1/4 teaspoon oregano

Instructions

Eggplant

  • Preheat the over to 400° F. Prepare a baking sheet –lightly oiled, or silicone mat, or parchment paper.
  • Slice the eggplant, about 1/2-inch thick.
  • Mix the flour, milk, and cornstarch together in one bowl.
  • Mix the panko, parm, basil, oregano, and salt in a second bowl.
  • Dunk each slice of eggplant in the flour/milk bowl, then the breadcrumbs bowl, and place it on the baking sheet.
  • Bake 25 minutes.

Vegan Parm

  • Place all ingredients in a food processor and blitz until it's a fine meal with some nutty bits.
  • Transfer to a jar. Refrigerate to keep fresh.

Notes

For a sandwich, place 2-3 slices on a crusty roll, drizzle with warmed marinara sauce and sprinkle with extra parm. I like to add a little shredded cabbage for crunch but that’s just me!

Asian-Style Pepper “Steak”

karenwpullen Main Dishes, Recipes , , , ,

Stir-fried soy curls, onions, peppers, and green beans are mixed with a punchy brown sauce.

Prep Time20 minutes
Cook Time10 minutes
Print Recipe

Vegan Pepper & Onions “Steak”

Course: Main Course
Cuisine: Chinese, Vegan
Servings: 4

Ingredients

  • ½ bag Butler soy curls
  • 2 cups vegetable broth
  • 1 green bell pepper
  • 1 red bell pepper
  • 1 onion
  • 1 cup green beans trimmed, cut in half

Sauce

  • ¼ cup soy sauce
  • ¾ cup water
  • 1 tablespoon maple syrup
  • 1 tablespoon cornstarch
  • 1 teaspoon garlic powder
  • ¼ teaspoon cayenne
  • 1 inch knob fresh ginger

Instructions

  • Heat the vegetable broth and pour over the soy curls to hydrate them for 10 minutes.
  • Slice the onions and peppers into thin strips. With the green beans, cook in a sauté pan until they are soft and starting to brown. Add a bit of water if they start to stick.
  • Mince or grate the ginger. Put all the sauce ingredients into a bowl and whisk together.
  • Drain the soy curls and add them to the sauté pan. Stir to combine and cook 2 more minutes until the soy curls start to brown.
  • Add the sauce. Cook and stir until the sauce thickens.

Notes

Serve over rice. 

Mushroom Ragu with Polenta

karenwpullen Main Dishes, Recipes, Soups and Stews , , , ,

Elegant and hearty.

Prep Time10 minutes
Cook Time20 minutes
Print Recipe

Mushroom Stew over Polenta

Course: Main Course
Cuisine: American, Vegan
Servings: 0

Ingredients

  • 1 onion diced
  • 4 cloves garlic minced
  • ¼ cup white wine or the juice of a lemon
  • 1 tablespoon tomato paste
  • 1 tablespoon sage chopped (or 1 teaspoon dry)
  • 1 tablespoon thyme or 1 teaspoon dry
  • ¼ teaspoon cayenne
  • ½ teaspoon salt
  • 1 pound mushrooms sliced
  • 2 teaspoons soy sauce
  • 1 cup vegetable broth
  • 1 tablespoon corn starch dissolved in 2 Tbs water
  • 2 tablespoons parsley chopped, for garnish

Polenta

  • 1 cup corn meal medium or fine
  • 1 teaspoon salt
  • 4 cups water

Instructions

Polenta

  • Whisk the corn meal and salt into cold water. Bring to a boil, stirring. It will thicken.
  • Cook over low heat about 20 minutes, stirring every 4-5 minutes. Add 1/2 to 1 cup more water if it gets too thick.

Mushroom Stew

  • Sauté the onion for a couple minutes, adding a bit of water if it sticks.
  • Add the garlic, and cook another minute.
  • Add the wine and let it cook away.
  • Add the tomato paste, herbs, and mushrooms. Sauté a few minutes, then add the vegetable broth and soy sauce.
  • Cook over low heat for 2-3 minutes. Dissolve the cornstarch in two tablespoons of water and whisk it into the stew. Stir and cook 2-3 minutes until the stew thickens.
  • Dish out a cup of polenta into an individual plate, and spoon the mushroom stew over it. Sprinkle with chopped parsley.