Golden Curried Pea Soup
Recipe reprinted with permission, from Vegetarian Soups for All Seasons: Bountiful Vegan Soups and Stews for Every Time of Year by Nava Atlas.
2 Tbs. olive oil
1 cup finely chopped onion
2 medium carrots, peeled and diced
2 to 3 cloves garlic, crushed or minced
8 cups water
2 vegetable bouillon cubes
1 pound dry yellow split peas, rinsed
1/3 cup raw brown rice or barley, rinsed
2 bay leaves
2 tsp. good quality curry powder, more or less to taste
1/2 tsp. turmeric
1 tsp. grated fresh ginger
Pinch of nutmeg
Salt and freshly ground pepper to taste
Directions: Heat the oil in a soup pot. Add the onion and sauté over medium-low heat until golden. Add all the remaining ingredients except the salt and pepper. Bring to a rapid simmer, and then lower the heat. Cover and simmer gently until the peas are mushy, about 1 1/2 hours, stirring occasionally. When the peas are done, adjust the consistency with more water as needed, and then season with salt and pepper. Discard the bay leaves and serve. This soup thickens considerably as it stands; thin with additional water as needed and adjust the seasonings.
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Wheat Grits Bread
Recipe adapted from Recipes for a Small Planet
4 cups hot vegetable stock or water
1 cup plus 2 Tbs. soy grits
2 Tbs. baking yeast
2 tsp. salt
1/4 cup honey
2 Tbs. oil
9-10 cups whole-wheat flour
Directions: In a very large bowl cover the grits with the hot stock or water; soak until the mixture is lukewarm. Add yeast, salt, honey, oil and 2 cups of the flour. Mix with a wooden spoon and then beat hard for about 2 minutes. Add in the remaining flour, one cup at a time, until the dough becomes too difficult to stir. Turn out onto a floured work surface and knead, adding flour to keep dough from sticking, until the dough is smooth and elastic. It should remain slightly tacky feeling, but not stick to the work surface. Place the dough in an oiled bowl, cover and let rise until double in volume. Deflate the dough, shape into three loaves and place in oiled bread pans or shape into 3 rounds and place on an oiled baking sheet. Let rise again, then bake in a preheated 350° oven for 45-60 minutes. Baked loaves will sound hollow when tapped and have an internal temperature of 190°. Remove from pans and cool thoroughly on a wire rack.
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Recipe adapted from Laurel’s Kitchen
1/2 cup diced onion
1 clove garlic, minced
1 celery stalk, finely diced
2 Tbs. finely diced bell pepper
1 Tbs. oil
1 1/4 cups mashed potato
1 cup cooked brown rice, preferably short grain
1/4 cup tomato paste
1/2 tsp. salt
1/4 tsp. black pepper or to taste
1/2 cup whole wheat bread crumbs
1/2 cup freshly grated Parmesan cheese
Directions: Preheat oven to 350°. Oil a baking sheet and set aside. Heat a medium skillet and add the oil. Sauté the onion, celery, garlic and bell pepper until softened. Combine remaining ingredients in a bowl and stir in sautéed vegetables. Form mixture into 1-1/2-inch balls and place on prepared baking sheet. Bake about 20 minutes or until golden brown.
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Lentil Barley Stew
Recipe adapted from Cooking What Comes Naturally
1 1/2 cups lentils, rinsed and drained
6 Tbs. whole (hulled) barley, rinsed and drained
4 1/2 cups water
2 bay leaves
3 carrots, cut in 1-inch pieces
4 stalks celery, cut in 1-1/2 inch pieces,
2 small onions, quartered
2 1/2 teaspoons salt
6 whole cloves, optional
Directions: Place rinsed lentils and barley into a 2-quart pot with water and bay leaves. Bring to a boil, cover and reduce heat to a simmer. Cook for 20 minutes then add remaining ingredients and return to a boil. Reduce heat and simmer, covered another 25 minutes or until all is tender, but not mushy.
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Tempeh on Rye
Recipe reprinted with permission from Vegetarian Cooking for Everyone by Deborah Madison
1 8 to 10 ounce package tempeh
1 large garlic clove, thinly sliced
2 Tbs. vegetable oil
1 tsp. paprika
1/2 tsp. dried dill
1/2 tsp. caraway seed
1 bay leaf
2 Tbs. cider vinegar
1 Tbs. soy sauce
Salt and freshly milled black pepper
6 slices rye bread
3 slices Swiss cheese
1 cup sauerkraut, drained and warmed
Prepared horseradish and mustard to taste
Directions: Cut the tempeh crosswise in half, and then cut each half into 3 very thin slices. In a skillet wide enough to hold the tempeh in a single layer, heat the garlic and oil over medium heat until the garlic begins to color. Add the tempeh pieces and turn to coat with oil, then add the paprika, dill, caraway, bay, vinegar and soy sauce. Season with pepper to taste. Add water to cover and simmer until the water has reduced to a glaze, about 20 minutes. (Add more water if needed, the tempeh should cook this long.) Allow the tempeh to fry in the oil remaining in the pan for a few minutes, turning a few times. Taste and season with salt and pepper if needed. Toast the bread. Lay the cheese on 3 slices of bread and broil until it begins to melt. Add the tempeh and sauerkraut. Cover the rest of the bread with horseradish and/or mustard, close the sandwiches and serve.
Note: This recipe has a rather intense fragrance while cooking, but the tempeh ends up with a mellow flavor that really does taste much like a traditional Reuben sandwich.
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Marseilles Spinach Stew
Recipe submitted by Nina Hasen, Willy Street Co-op Owner, adapted from Nikki and David Goldbeck’s American Wholefoods Cuisine
2 lb. spinach, chard, kale or a combination of these greens, washed and coarsely chopped
1/4 cup olive oil, or mixed olive and vegetable oil
2 medium yellow onions, chopped
2 lb. potatoes, washed, sliced thin
2 Tbs. chopped garlic
Freshly ground pepper and salt, to taste
Good pinch of saffron, if available
4 Tbs. of fresh herbs (tarragon, dill, parsley, basil are all good options. If you don’t have any handy, dried herbs work well)
4 cups of chicken or veg. broth
Directions: Heat a large soup or stockpot on the stove over medium heat. When the pot is warm, add the oil and heat until it shimmers. Add the onion and garlic, and cook until soft but still pale (3-5 minutes). Add the greens cover and cook until limp, 2-5 minutes depending on what you’re using. You may need to do this in several batches. Add the potatoes, salt, pepper, saffron, herbs and broth. Cover and simmer on low heat until the potatoes are well cooked, 20-30 min depending on how thick the potatoes are cut. When done, there should still be some liquid in the pot—if necessary, add more broth or water and heat to near boiling point. Taste for seasoning.
Right before you are ready to serve, carefully break the eggs into the stew keeping each one separated from the others. Cover, and the let the eggs poach for 5-10 minutes, until the white is set but the yolk is still a bit runny.
To serve, spoon an egg into a bowl and then add some potatoes, greens and broth. Homemade croutons or garlic bread make a nice accompaniment.
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Rice Carrot Flip
Recipe adapted from Cooking Creatively with Natural Foods
2 cups cooked brown rice
1 cup shredded carrot
1 large garlic clove, minced
2 eggs, lightly beaten
1/2 cup shredded Monterey Jack cheese
1/4 cup sesame seeds, toasted
1/4 cup minced fresh parsley
1/4 cup sour cream
2 Tbs. toasted wheat germ
1 tsp. salt
1/2 tsp. mixed Italian herbs (basil, oregano, thyme)
1/4 tsp. marjoram
Directions: Preheat oven to 375°. Oil an 8-inch square baking pan and set aside. In a large bowl, combine all ingredients until well mixed. Turn into prepared pan and bake about 45 minutes.
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