READY-TO-GO VEGAN Keep these minimally processed foods on hand for quick, tasty vegan dishes.


1. Eden Organic canned beans. A good shortcut for tostadas, casseroles, and much more. Most benefit from a splash of Sriracha or canned, chipotle chiles (chopped or puréed).


2. Thai Kitchen curry paste (green or red) and coconut milk. Just heat and add tofu and veggies for an exotic delight in minutes.


3. Dark chocolates by Theo or Chocolove. Use these pure products for vegan tarts, truffles, cakes, and trail mix, and to impart special flavor to certain soups and sauces.


Watercress, Edamame,


and Fennel Salad Serves 6 | Staff Favorite, Gluten Free, Vegan, Quick


Every ingredient in this salad is nutritious and tasty. Watercress, packed with antioxidants and phytonutrients, blends well with the other elements to create an explosion of flavors and textures. If you can’t find Brazil nuts, use chopped walnuts.


10 ounces frozen edamame 2 bunches watercress 1 fennel bulb 3 tablespoons apple cider vinegar 1 tablespoon Dijon mustard 1 teaspoon Aleppo pepper (optional) ¼ teaspoon sea salt, or to taste ¼ teaspoon freshly ground black pepper


4-5 tablespoons extra-virgin olive oil 1


/3 cup snipped fresh chives, divided


4 large artichoke bottoms (canned), cut into ¼-inch slices


½ cup Brazil nuts, chopped or sliced


1. Bring a pot of salted water to a boil and add edamame. Return to a boil and cook about 2 minutes. Drain in a colander, refresh under cold running water, and drain thoroughly. 2. Discard coarse stems from watercress. Place watercress in a bowl of cold water. Halve fennel lengthwise and remove core; cut crosswise into thin slices and add to watercress. 3. In a small bowl, whisk vinegar, mustard, Aleppo pepper (if using), salt, and black pepper. Add 4 tablespoons olive oil in a thin stream, whisking constantly. Taste and add more oil if desired. Stir in half the chives. 4. Drain and spin dry watercress and fennel. Place in a large bowl along with edamame and artichoke slices. Toss gently. Add dressing and most of Brazil nuts; toss gently but thoroughly. Serve, garnished with remaining nuts and chives.


PER SERVING: 239 cal, 15g fat (9g mono, 3g poly, 3g sat), 0mg chol, 8g protein, 135g carb, 8g fiber, 187mg sodium


4. WestSoy tempeh. Steam, grill, or fry this high-protein fermented soybean cake in coconut oil before adding to soups, stews, curries, and salads. It also keeps a long time in the refrigerator, ready for an impromptu snack.


Green Garbanzo and Kale Salad Serves 6 | Gluten Free, Vegan, Quick


Green garbanzos, higher in protein than regular garbanzos, are a relatively new addition to the array of nutritious legumes available in American markets. Look for them in the frozen department of natural foods stores. Kale is high in calcium, iron, fiber, and—yes—protein, and blends nicely with the garbanzos in this zesty-hot salad. For a nice presentation, serve the salad in hollowed-out yellow and orange bell pepper halves; it’s also delicious over cooked brown rice.


10 ounces frozen green garbanzos (or regular cooked garbanzos, rinsed and drained) 1 bunch Tuscan kale, ribs removed, leaves cut into small squares ½ teaspoon sea salt, divided ½ teaspoon extra-virgin olive oil 2 large roasted and peeled red bell peppers (bottled is fine), divided ½ green bell pepper, diced small 2 stalks celery, diced small ½ red onion, diced small 5 tablespoons chopped fresh oregano, divided ¼ cup fresh lime juice 4 cloves garlic, peeled 4 fresh red serrano or Fresno chiles (seeded), or ½ teaspoon cayenne pepper (to taste) ¼ teaspoon freshly ground black pepper, to taste ¼ cup flaxseed oil


1. Bring a pot of salted water to a boil and add garbanzos. Return to a boil and cook about 2 minutes. Drain in a colander, refresh under cold water, and drain thoroughly. 2. Place kale in a large bowl. Put ¼ teaspoon salt and olive oil in the palm of one hand. Rub your palms together to coat, and then massage the kale, rubbing gently and thoroughly. After about 1 minute, the kale’s texture will change from stiff and dry to soft and silky. 3. Cut one roasted red pepper into ½-inch dice and add to kale, along with drained garbanzos, green bell pepper, celery, onion, and 4 tablespoons chopped oregano. Toss gently to combine. 4. Place remaining roasted red pepper in a blender, along with lime juice, garlic, red chiles (or cayenne), remaining ¼ teaspoon salt, and black pepper. Process on high until smooth. With motor running, add flaxseed oil. Pour about three-fourths of red pepper sauce over vegetables and toss well; taste and adjust with more dressing, if desired. Serve, sprinkled with remaining oregano.


PER SERVING: 307 cal, 12g fat (3g mono, 8g poly, 1g sat), 0mg chol, 11g protein, 39g carb, 10g fiber, 321mg sodium ➻ april 2013 | deliciousliving.com 31


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