MAIN DISHES
- Mash tofu in a large bowl. Stir in seasonings.
- Line a large colander with a single layer of cheesecloth.
- Transfer tofu mixture to colander. Press tofu to flatten and fold edges of cheesecloth over it.
- Place a bowl on top of the tofu and weigh it down with a heavy object (cans work well).
- Let tofu stand in the refrigerator for at least 3 hours or overnight.
- In a medium sized pot, boil the potatoes. Drain and mash.
- In a large skillet melt margarine or heat oil. Add onions, celery, mushrooms and garlic (if using). Sauté until tender.
- Put bread crumbs in a large bowl. Stir in onion mixture and mashed potatoes.
- Add parsley, nuts and seasonings and mix well.
- Wash rice in a sieve. Heat vegetable broth in a large saucepan. When boiling, add rice. Cover and cook about 50 minutes or until all water is absorbed.
- Meanwhile, in a large, nonstick skillet sauté onions, celery, mushrooms, peppers and garlic in margarine or oil until tender.
- When rice is done, transfer it to a large bowl. Combine rice with vegetables.
- Add parsley, seasonings and tamari.
- Heat oil or margarine in a large, non-stick skillet. Add onions, celery and mushrooms. Cook until tender.
- In a large bowl, combine cornbread, vegetables, tamari, seasonings and parsley. Toss well.
- Unwrap cheesecloth from the inside of the tofu.
- Pack tofu with stuffing of your choice.
- Select a large round baking pan. Oil pan. Place roasting pan on top of colander, then flip down.
- Remove the cheesecloth.
- Baste tofu with tamari and sesame oil.
- Pat with sesame seeds (if desired).\
- Bake at 350 degrees for about 2 hours. Baste every ½ hour or so.
- Using a couple of large flippers, transfer tofu to a large round serving platter. Decorate with greens and cranberries or mandarin oranges, if desired.
- Heat oil in a large saucepan and sauté onions and mushrooms for about 5 minutes or until tender.
- Mix flour with 1 cup of water .
- Add the rest of the water to the onion and mushroom mixture. Bring to boil over high heat, stirring often.
- Stir in the tamari, miso and seasonings.
- Slowly blend in the flour mixture then simmer uncovered over medium heat for one-half hour, stirring occasionally.
- Preheat oven to 400 degrees F.
- Mix all dry ingredients in a medium-sized bowl.
- Combine milk, oil and liquid sweetener in a small bowl or measuring cup.
- Add liquid ingredients to dry ingredients and stir until smooth. Do not over-mix.
- Spray an 8 x 8 inch pan and pour batter into pan.
- Bake for about 30 minutes or until golden brown.
Ingredients
1 medium onion, diced
2 cloves garlic
2 tsp ginger, minced
1 red pepper, chopped
3 Tbsp water
1 cup water
3 Tbsp tamari sauce
1 tsp chili sauce
1 Tbsp rice vinegar
2/3 cup natural peanut butter
1 Tbsp lime juice
3 cups cooked black beans, drained
Preparation
Braise onions, garlic, ginger and red pepper in 3 tbsp water until tender.
Mix 1 cup water, tamari sauce, chili sauce, rice vinegar and peanut butter. Add to onion mixture. Stir well.
Lightly mash black beans. Mix in black beans and cook another 5-10 minutes.
Add lime juice.
Serve hot over hot baked yams with a large green salad or steamed greens.
Makes 6 servings
Bean and Vegetable Stew
Ingredients
1 large onion, diced
2 celery stalks, diced
2 cloves garlic, minced
1 Tbsp canola oil
5 cups vegetable broth
1 tsp sage
1 tsp thyme
1 tsp rosemary
2 bay leaves
1/4 cup tamari or Braggs
2 cups pumpkin or other squash, chopped in
1 ½“ cubes
2 cups carrots, coarsely chopped
2 cups green beans cut in 1” pieces
1 small head of cabbage or ½ large head,
coarsely chopped
3 cups cooked beans (any variety), drained
1/4 cup cornstarch mixed with ½ cup water
Preparation
Sauté onion, celery and garlic in 1 Tbsp oil for 4 minutes. Add 5 cups of vegetable broth, sage, thyme, rosemary, bay leaves, soy sauce, pumpkin and carrots. Bring to a boil and cook for 15 minutes.
Add green beans and cabbage, and cook until beans are tender. Add 3 cups of other beans and cornstarch mixture, stirring constantly. Bring to a boil.
Prepare the dumplings (if using) and drop by tablespoon into hot stew (about 8 dumplings). Cover and cook for 12 minutes or until dumplings are done. Do not lift the lid during this final cooking time.
Remove bay leaves and serve immediately.
Dumplings
1 1/2 cups whole wheat flour
1 Tbsp baking powder
1/2 tsp salt
1 Tbsp oil
3/4 cup cold water
Place flour in a bowl and mix in the baking powder and salt. Add the oil and cold water. Mix to make a sticky dough. Use as directed in recipe.
Makes 10 servings.
Wet Pumpkin Curry
A dear friend, Dr. Bhala taught me to make fabulous Indian food when I was living in the Marshall Islands. The colors and flavors are spectacular. Enjoy!
Ingredients
2 Tbsp canola oil
1 Tbsp cumin seeds
1 Tbsp ginger, minced
3 cloves garlic, minced
1 cup onion, diced
1 red chili pepper, diced (optional)
4-5 cups pumpkin or other squash cut into ¾-1”
cubes
2 peppers (any color), chopped
2 cups cauliflower, chopped into small florets
2 cups diced tomatoes (or 1 15 oz can diced
tomatoes)
1 cup water
1/2 tsp turmeric
2 tsp curry powder
Pinch of red pepper (to taste)
1/2 cup coconut milk
1 1/2 tsp salt
2 cups spinach
1 Tbsp cornstarch + 2 Tbsp water
1/3 cup peanuts (optional)
Preparation
Heat oil. Sauté cumin seeds for about a minute or until lightly browned. Add ginger, garlic, onion and chili pepper. Cook for 3-4 minutes or until onions are tender.
Add pumpkin or squash, peppers, cauliflower, tomatoes, 1 cup water and spices. Cook about 20 minutes or until vegetables are soft.
Mix the cornstarch with water. Pour into the curry, stirring until the curry has thickened.
Add the spinach and coconut milk. Cook for another 2-3 minutes or until spinach is heated through. Serve hot with peanuts sprinkled on top, if desired.
Variations: Any vegetables can be used in this recipe. Try eggplant, broccoli, potatoes or carrots. For a full meal curry, add 2-3 cups of beans such as garbanzo beans.
Makes 12 servings.
Dahl (South Indian Samba)
This is another recipe from Dr. Bhala. Serve it with wet curry and whole wheat roti.
Ingredients
4 cups red lentils, dry
10 cups water
1 Tbsp canola oil
1 tsp mustard seeds
1 tsp cumin seeds
1 small clove garlic, crushed
1 Tbsp ginger, minced
1 onion, diced
1 chili pepper, diced (optional)
1 15-oz can crushed tomatoes
1/2 tsp turmeric
2 tsp curry powder
Pinch of cayenne pepper (optional)
2 tsp salt
2 cups chopped spinach (optional)
Preparation
Rinse red lentils and cook in water until soft (about 30-40 minutes).
In another pot, heat oil. Sauté mustard seeds and cumin seeds for about 1-2 minutes or until done. Put a lid on the pot as the mustard seeds will pop.
Add the garlic, ginger, onion and chili pepper. Cook for about a minute. Add the tomatoes and spices and cook for about 10 minutes.
Stir the sauce into lentils when they are fully cooked. Serve hot.
Makes 12 servings.
Papaya and Pumpkin Stew
Brenda developed this stew using local green papaya and pumpkin in the Marshall Islands. It works beautifully with any squash. If you can’t get green papaya, use turnips or other vegetables.
Ingredients
1 Tbsp canola oil
1 large onion, diced
2 cloves garlic, minced
1 Tbsp ginger, grated
2 celery stalks, diced
5 cups water, bean liquid or vegetable stock
2 Tbsp miso
1/3 cup soy sauce
2 Tbsp beef style seasoning
2 bay leaves
2 Tbsp herbs (1½ tsp rosemary, 1 tsp thyme,
1 tsp sage, 1 tsp savory and 1½ tsp Italian
seasoning) or can use other herbs
2 cups carrots
2 cups green papaya
2 cups pumpkin or other squash, chopped in
1 ½ “ cubes
1 small head of cabbage or ½ large head,
coarsely chopped
2 cobs of corn, cut into 1”slices or 2 cups frozen
corn
3 cups green beans
3 cups cooked beans (any variety), drained
1/4 cup cornstarch mixed with ½ cup water
1/2 cup coconut milk
Preparation
Sauté onion, garlic, ginger and celery in oil for 3-4 minutes.
Add 5 cups of water, miso, soy sauce, beef style seasoning, bay leaves, herbs, carrots, papaya and pumpkin. Bring to a boil and cook for 15 minutes or until vegetables are tender.
Stir in cabbage, corn, green beans and cooked beans. Bring to boil again, and cook until all vegetables are tender - about 10 minutes.
Add cornstarch mixture stirring constantly until thickened.
Turn off heat and stir in coconut milk. Serve immediately.
Makes 10 servings.
Lentil Loaf
When you have company that is used to having meat at each meal, this loaf is a lovely offering. It is very high in fiber, and just as high in flavor. Enjoy!
Ingredients
1 onion, diced
2 Tbsp water
2 cups cooked lentils, drained
1/2 cup walnuts, ground
1 cup rolled oats (ground, if desired)
1 cup barley, cooked
1/2 cup pureed tomatoes
1 tablespoon apple cider vinegar (optional)
1/2 tsp each garlic powder, thyme, rosemary, basil
and sage
2 Tbsp Braggs or soy sauce
Preparation
Braise onion in water for about 5 minutes or until onion is tender. Combine all ingredients, including cooked onions in a large bowl. Turn into an oiled loaf pan.
Cover with tin foil and bake at 350 degrees for 45 minutes. Uncover and bake for another 15 minutes. Serve hot with mushroom gravy.
Makes 12 servings.
Mushroom Gravy
Ingredients
1 cup chopped mushrooms
1/4 cup onions, diced
1 tsp olive or canola oil
1 1/2 cups water
1/4 cup cornstarch (dissolved in 1/2 cup water)
2 Tbsp miso
3 Tbsp Braggs or soy sauce
1 clove garlic
1/2 tsp each sage and thyme
Pepper to taste
Preparation
Sauté mushrooms and onions in oil for about 5 minutes. Combine cornstarch with ½ cup of water. Add all ingredients to mushroom, onion mixture. Stir constantly until gravy thickens. Serve hot over lentil loaf.
African Stew
This stew has a unique, wonderful flavor. While garbanzo beans are especially nice, any legumes will work.
Ingredients
6 cups water
1 large onion, chopped
1 Tbsp olive or canola oil
3 cups yams, peeled and chopped into
1” cubes
1 1/2 cups garbanzos, canned or cooked, drained
6 Tbsp natural peanut butter
3 cups collards, kale or other greens, chopped
3 Tbsp lemon juice, fresh
2 Tbsp Braggs or tamari sauce
Salt and pepper to taste
Pinch of chili sauce - optional
Preparation
Sauté onion in oil in a large pot for about 5 minutes or until soft. Add the water, garbanzos, yams and salt. Simmer for 30 minutes.
In a small bowl, blend the peanut butter with ½ cup of liquid from the stew to make a smooth paste. Stir into the stew along with the collards and cook for 5 minutes.
Stir in the lemon juice, pepper and Braggs. Add chili sauce to taste. Serve over barley or brown rice, if desired.
Makes 6 servings.
Gado Gado
This dish is just plain fun. It is wonderful for a family or when you have casual guests over. It is a little messy, so not the best for a formal occasion.
Ingredients
1 head romaine lettuce
2 cups fresh pineapple, chopped
2 cups bean sprouts
2 cups cherry tomatoes, quartered (or chopped
tomatoes)
1 cucumber, sliced lengthwise, then into little
sticks
1/2 head of broccoli, cut into small florets
2 cups green beans, cut into 2 inch slices
2 cups yams, cut into ¾ inch cubes
1 cup edamame (green soy beans)
Preparation
Wash, prepare and steam the yams until tender (about 20 minutes). Cool.
Wash, prepare and steam the green beans (about 10 minutes). Do not overcook as it is best to keep them bright green and crispy. Cool.
Boil the edamame (if using), and drain. Prepare all other vegetables.
Place each of the vegetables, edamame and gado gado sauce in a serving bowl.
Have each person arrange lettuce leaves on their plate, then pile them with vegetables. Drizzle with Gado Gado Dressing, roll leaves and enjoy.
Note: The variety of vegetables used for this dish can be modified as desired. Try napa cabbage, carrots, steamed cabbage, peppers, snow peas and any other vegetables you like.
Makes 6 servings.
Gado Gado Dressing
1/4 cup lime juice
1/4 cup peanut butter
1/4 cup coconut milk
2 Tbsp Braggs
1 Tbsp maple syrup
2 cloves garlic, minced
2 tsp ginger, minced
Pinch of hot sauce
Stir together all ingredients. Refrigerate until using.
