The Loma Prietan
May/June 2003
Cooking Green: Easy Plant-Based Cooking: Part II
by Kay Bushnell
"Cook enough food for more than one meal" is a guiding principle of easy plant-based cooking. Once you discover some dishes that you like, be sure to cook them in quantity so you'll have enough food for at least two or three meals. If you make enough chili for three meals, for example, and it takes one hour to prepare, then
the average time spent per day is only 20 minutes. Vegetables, salads, and breads to accompany the meal require relatively little time to prepare.
A large amount of pasta keeps in the refrigerator for up to a week. Use the same large batch of cooked pasta for several very different meals.
For example, on the first day top some of the pasta with veggie balls and marinara sauce; on the second day blend some of the pasta with a spicy Thai peanut sauce; and on the third day use the remaining portion of your large batch of pasta to make "unturkey" Tetrazzini, using one
of the delicious turkey alternatives made
of soy and wheat.
Cooking rice for more than one meal also makes good sense. The same batch of rice that serves as a foundation for an Asian stir fry on day one can become part of a rice-vegetable salad on day two. On day three the last of the rice can be topped with spicy lentils.
A tasty veggie loaf is a popular plant-based comfort food. A veggie loaf needs up to an hour to bake on the first day when it can be served with mashed potatoes and a plant-based gravy. On the second day slices of warmed veggie loaf can be placed on a bun and covered with sautéed onions and barbecue sauce. Slices of veggie loaf with mustard, pickles, and sliced tomatoes will make a delicious sandwich on the third day.
It's not surprising that tofu is the subject of much discussion on talk radio. Cooks
in this country are learning that tofu is versatile and convenient. It carries the flavor of whatever spices it is cooked with. Asians have flourished for thousands of years on a grain based diet, locally grown greens, and tofu and other soy foods. Cube tofu, slice it, or mash it with seasonings and sauces for easy and nourishing dishes.
If the amount of food left over from your meal is too small for another meal, think how it can be combined with whatever else you have in your refrigerator. A cup of leftover lentil stew or Indian dal adds wonderful flavor, texture, and nutrients to marinara sauce.
Develop a repertoire of five easy, plant-based dishes that you like, and prepare them in order. If you cook in quantity
and enjoy each dish for at least three days, you'll find that the five recipes will provide enough food for two weeks of meals. Gradually expand your collection of favorite recipes, and before long you'll be enjoying many familiar dishes that you
can cook with ease.
Savory Black-Eye Soup
This tasty soup is hearty and nourishing.
2 cups dried black-eyed peas (cover with water and soak overnight)
3 cups vegetable broth
1 cup chopped onions
2 cups diced tomatoes (one 15-oz. can)
2 teaspoons salt
1/4 teaspoon pepper
3/4 teaspoon oregano
1/2 teaspoon thyme
1/2 teaspoon rosemary
2 tablespoons vegetarian "baco bits" (made of soy)
• In a large pot soak black-eyes in 6 cups cold water, and let stand overnight. Rinse and drain the peas.
• In a cooking pot sauté the onions in a little water until they are
translucent.
• Add the black-eyes and all remaining ingredients to the pot, and bring
to a boil.
• Simmer partly covered for 45-50 minutes until peas are very tender,
stirring occasionally and adding water as necessary to achieve
desired consistency.
• When soup is fully cooked, purée 2 cups of soup in a blender and
return to the pot.
• Salt to taste, and serve.
Copyright Kay Bushnell