quick and easy fast vegan io r h t
b i
Three Sisters Stew Serves 4 | Gluten Free, Vegan
prep 15 minutes | cook 18 minutes
Southwestern Native Americans employ a gardening method that combines a stalk of corn, a bean plant, and a squash plant on individual mounds. The corn provides a pole for the beans, the beans fi x nitrogen in the soil for the corn, and the squash shades the mound to prevent weed growth. They’re called “the three sisters.” Corn and beans combine to form a complete protein, and the three together are delicious!
½ tablespoon virgin coconut oil ½ large red onion, diced ½ green bell pepper, diced 1 stalk celery, diced
2 cloves garlic, minced or pressed
1 cup diced fresh butternut squash (buy precut to save time) 1 cup white corn (fresh or frozen)
1 tablespoon Chimayo chile powder or other chile powder ½ teaspoon sea salt, plus more to taste ½ vegetable bouillon cube
1 cup cooked pinto beans, drained (reserve ½ cup cooking water) ½ bunch fresh cilantro, coarsely chopped 1 tablespoon fresh lime juice
Vegan sour cream, diced avocado, and diced fresh tomato, for garnish
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1. Place oil in a large pot over high heat. Add onion, bell pepper, celery, and garlic, and cook, stirring often, until vegetables begin to soften and lightly caramelize, about 5 minutes. Add squash, corn, chile powder, salt, bouillon cube, and ½ cup water (or cooking liquid from beans). Stir well, reduce heat to medium, and cook another 5 minutes, stirring from time to time, until mixture is almost dry. Add beans and warm through. 2. When beans are warm, remove pot from heat and stir in half the chopped cilantro and the lime juice. Season with salt, if needed. Serve in bowls, topped with reserved cilantro and other garnishes.
PER SERVING: 366 cal, 4g fat (1g mono, 1g poly, 2g sat), 0mg chol, 15g protein, 69g carb, 9g fi ber, 402mg sodium
Green Curry with Tofu
and Baby Bok Choy Serves 6 | Vegan prep 15 minutes | cook 35 minutes
Bok choy and broccoli, both cruciferous vegetables, are known to help prevent cancer. They provide numerous powerful antioxidants, vitamins C and K, and essential minerals, including calcium and iron. Curry pastes themselves are therapeutic, with ingredients that both stimulate appetite and aid digestion. This meal is served over rice to soak up the tasty sauce; you could also use rice noodles. To add heat, serve with Sriracha sauce on the side.
8 baby bok choy 1 tablespoon virgin coconut oil
1 bunch broccoli, separated into small fl orets (about 4 cups) ¼ cup Thai green curry paste 2 (14-ounce) cans coconut milk
14 ounces extra-fi rm tofu, drained and cut into ½-inch cubes 16 scallions, thinly sliced on a diagonal ½ cup packed cilantro, coarsely chopped 3 cups cooked brown or basmati rice Lime wedges, for garnish
1. Wash bok choy thoroughly, spreading leaves to remove any grit. Cut stem portions into ¼-inch slices. Cut leaves at roughly 1-inch intervals and then chop a few times to shorten resulting strips. 2. Place coconut oil in a large saucepan over high heat, swirling to coat the bottom. Add bok choy and broccoli fl orets; cook, stirring constantly, for about 1 minute. Add curry paste and stir well to combine. Add coconut milk and bring to a boil. Cook a few minutes longer, until coconut milk has reduced and thickened slightly, and vegetables are tender-crisp. Add tofu cubes and warm through. Taste and add salt, if needed. 3. Remove from heat and stir in half the scallions and cilantro. Serve at once over rice in bowls, garnished with remaining scallions, cilantro, and lime.
PER SERVING: 344 cal, 12g fat (1g mono, 1g poly, 10g sat), 0mg chol, 13g protein, 38g carb, 7g fi ber, 357mg sodium
➻ 32 deliciousliving | april 2012
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