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Nut and lentil loaves are familiar vegan entrées throughout the British Isles.
TRADITIONAL NUT AND LENTIL LOAF
(Serves 8)
- 2 cups cooked gray, brown, or yellow lentils
- 1 ½ cups chopped and sautéed onions
- 1 ½ cups cooked brown rice
- ½ cup chopped celery
- ¼ cup minced carrots
- ½ cup ground walnuts
- 1 teaspoon ground sage
- 1 teaspoon ground thyme
- 1 teaspoon ground black pepper Vegetable oil spray
Preheat oven to 375 degrees. Combine all ingredients, except vegetable oil spray, in a bowl and mix until well combined. Form into a loaf and refrigerate for at least 30 minutes. Spray a baking sheet with oil. Place loaf on sheet and bake for 20 minutes or until heated thoroughly.
| Total calories per serving: 272 | Fat: 6 grams |
| Carbohydrates: 41 grams | Protein: 16 grams |
| Sodium: 15 milligrams | Fiber: 17 grams |
Latino
With the popularity of rice and bean combinations, Latino cuisines lend themselves to appetizing vegan menus.
FIDEO SOUP
(Serves 6)
Fideo is the Spanish word for a noodle of any type. In Mexico, the word fideo often refers to pasta similar to vermicelli, while people in Spain use it to describe the very short noodles that replace rice in some dishes.
This savory soup is aromatic with garlic and chili. Serve it with a hot bean dish, such as pinto beans sautéed with onions and tomatoes, for a hearty meal.
- Vegetable oil spray
- ½ cup uncooked fideo (vermicelli noodles or angel hair pasta)
- 3 seeded and chopped fresh chilies, such as chipotle (approximately 3 Tablespoons)
- ½ cup chopped fresh tomatoes
- 3 garlic cloves, chopped
- ¼ cup chopped yellow or white onions
- 1 quart vegetable broth
- ½ cup sliced avocado
- ¼ cup shredded fresh cilantro
In a large pot, heat vegetable oil spray. Quickly sauté fideo, stirring constantly, until golden brown. Add chilies and continue to stir and heat for 2 minutes.
In a blender, combine tomatoes, garlic, and onions and purée until smooth. Add to chilies. Add broth, lower heat, and simmer, covered, for 15 minutes or until fideo are tender. Ladle soup into serving bowls and garnish each bowl with avocado and cilantro.
| Total calories per serving: 66 | Fat: 2 grams |
| Carbohydrates: 10 grams | Protein: 2 grams |
| Sodium: 338 milligrams | Fiber: 1 gram |
VEGAN BECAUSE OF RELIGION OR BELIEF SYSTEM
Adventist Vegan
It's pretty difficult to summarize the diversity of Adventist dietary precepts in several sentences. In general, Adventists base health principles on Old Testament laws, which include, in current interpretation, abstaining from blood, flesh, and fat. Other abstentions include caffeine, alcohol, tobacco, and refined sugar. Adventist beliefs link diet and lifestyle in the Eight Laws of Health, which include vegan diet and good nutrition; abstemiousness (moderation in food and drink); the liberal use of water; sunlight and fresh air; judicious exercise; adequate rest; and trust in divine power.
CROCK POT® CASHEW LOAF
(Serves 8)
- 3/4 cup chopped raw cashews
- 1 ½ cups soy or nut milk
- ¼ cup diced onions
- ¼ cup minced celery
- 1 cup fresh whole wheat bread crumbs
- 1 teaspoon nutritional yeast
- Vegetable oil spray
- ½ cup uncooked fideo (vermicelli noodles or angel hair pasta)
- 3 seeded and chopped fresh chilies, such as chipotle (approximately 3 Tablespoons)
- ½ cup chopped fresh tomatoes
- 3 garlic cloves, chopped
- ¼ cup chopped yellow or white onions
- 1 quart vegetable broth
- ½ cup sliced avocado
- ¼ cup shredded fresh cilantro
Combine all ingredients, except vegetable oil, in a large bowl and mix until evenly combined. Form into a round loaf that will fit into a Crock-Pot ® slow cooker. Cover and refrigerate for 30 minutes.
Spray cooker with oil. Place loaf in cooker and allow to cook on medium for 1 ½ hours or until heated thoroughly.
| Total calories per serving: 202 | Fat: 9 grams |
| Carbohydrates: 25 grams | Protein: 7 grams |
| Sodium: 144 milligrams | Fiber: 3 grams |
| VEGETARIAN JOURNAL | Issue Three 2007 | < previous | next > |
