Pearl Barley and Haricot Bean Soup with Mushroom

Ingredients

2 tbsp haricot (navy) beans, soaked overnight
8 cups water or vegetable stock
3 tbsp green split peas
3 tbsp yellow split peas
6 tbsp pearl barley
1 onion, chopped
3 celery sticks, diced or sliced
5 garlic cloves, sliced
2 carrots, sliced
1 large baking potato, peeled and cut into chunks
1/4 oz mixed dried mushrooms ground black pepper
chopped fresh parsley, to garnish

Method

1. Put the beans in a large pan, cover with water or vegetable stock and bring to the boil. Boil for 10 minutes, then skim any froth from the surface. Add the green and yellow split peas, pearl barley, onion, celery and garlic.
2. Bring the mixture to the boil, then reduce the heat, cover and simmer gently for about 1-1/2 hours, or until the beans are tender.
3. Add the carrots, potato and dried mushrooms and cook for a further 30 minutes, or until the beans and vegetables are tender.
4. Season to taste, then ladle into bowls, garnish with parsley and serve with rye or pumpernickel bread.

Makes 6 servings.

Source: Vegan Cooking

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Chicken Ratatouille with Lemony Basil Polenta

Ingredients

450 g boneless skinless chicken thighs, quartered
1 tsp dried oregano
2 tbsp olive oil
1 Asian eggplant, thinly sliced
half onion, thinly sliced
1 zucchini, thinly sliced
1 sweet red pepper, chopped
3 cloves garlic, minced
1 can (398 mL) diced tomatoes
1/2 tsp pepper
1/4 tsp hot pepper flakes
pinch salt

Lemony Basil Polenta

1 tsp olive oil
half onion, diced
3 cloves garlic, minced
2 cups no-salt-added chicken broth
1/4 tsp pepper
pinch salt
3/4 cup cornmeal
1 tsp grated lemon zest
1 tbsp lemon juice
1 tbsp unsalted butter
1/4 cup torn basil leaves

Method

1. Sprinkle chicken with half of the oregano.
2. In Dutch oven or heavy-bottomed saucepan, heat 1 tsp of the oil over medium heat; brown chicken, about 5 minutes. Using slotted spoon, transfer to plate.
3. Add remaining oil to pan; cook eggplant and onion, stirring frequently, until beginning to soften, about 5 minutes.
4. Stir in zucchini, red pepper and garlic. Cook, stirring occasionally, until tender-crisp, about 4 minutes.
5. Stir in tomatoes, pepper, hot pepper flakes, salt and remaining oregano. Return chicken and any accumulated juices to pan. Cook, stirring occasionally, until vegetables are tender and juices run clear when chicken is pierced, about 10 minutes.
6. Make the polenta while eggplant and onions are softening.
7. In separate saucepan, heat oil over medium heat. Cook onion and garlic, stirring occasionally, until softened, about 5 minutes.
8. Add broth, 1/3 cup water, pepper and salt. Bring to boil. Reduce heat to medium-low. Gradually whisk in cornmeal. Cook, stirring often, until polenta is thick enough to mound on spoon, 5 to 10 minutes.
9. Stir in lemon zest, lemon juice and butter. Fold in basil.
10. Serve topped with ratatouille.

Makes 4 servings.

Source: The Complete Chicken Cookbook

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Deep-dish Seafood Pie

Ingredients

1 lb haddock fillets
2 cups milk
1 bay leaf
6 black peppercorns
2 tablespoons butter
4 tablespoons flour
1 cup small mushrooms, sliced
3/4 cup shelled shrimp
2 hard-cooked eggs, quartered
1-1/2 tablespoons chopped parsley
1-1/2 tablespoons capers
salt
freshly ground black pepper
pinch of cayenne pepper

Whole Wheat Pastry

2 cups whole wheat flour
salt
1/2 cup soft margarine
2/3 cup rolled oats
cold water, to mix
1 egg, beaten, for brushing

Method

1. To make the pastry, sift the flour and salt and mix in the margarine. Stir in the oats and use just enough cold water to form a dough. Knead the dough lightly. Wrap in plastic wrap or foil and chill for at least 30 minutes.
2. Poach the fish in the milk with the bay leaf and peppercorns for 10 minutes. Drain the fish, reserving the milk. Skin and flake the fish and remove any bones.
3. Melt the butter. Stir in the flour and gradually pour on the fish liquor, stirring constantly. Simmer the sauce for 3 minutes. Remove from the heat and cool a little.
   li>Carefully stir the flaked fish, shrimp, mushrooms, eggs, parsley and capers into the sauce and season with salt, pepper and cayenne. Turn the fish mixture into a 4-1/2 cup pie pan.

4. Roll out the pastry on a lightly floured board. Cut offa strip and place it around the rim of the pan. Dampen the rim. Place the pastry on top, trim and flute the edges. Brush the pastry top with beaten egg.
5. Reroll the pastry trimmings and cut simple fish shapes. Place them in ‘shoal formation’ on the pie and brush with beaten egg. Make a slit in the center.
6. Bake the pie in a preheated oven for 25-30 minutes. Serve hot.

Makes 4 servings.

Source: Cooking Naturally

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Orange Coconut Cookies

Ingredients

1 cup large flake oats
3/4 cup chopped and pitted medjool dates
1/3 cup unsweetened coconut
3 tbsp hulled pumpkin seeds
3 tbsp canola oil
1/2 tsp grated orange rind

Method

1. In a food processor, pulse together oats, dates and coconut until dates are broken up and mixture sticks together. Remove to a bowl and stir in pumpkin seeds, oil and orange rind until well combined.
2. Using a heaping tablespoon roll into a ball and shape into a 2-inch by 1/2-inch thick round. Place onto parchment paper lined baking sheet.
3. Bake in 325 °F (170 °C) oven for about 20 minutes or until golden and firm. Let cool before eating.

Makes 12 cookies.

Source: Heart and Stroke Foundation of Canada

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Stir-fried Fried Gluten with Assorted Vegetables

Ingredients

16 fried glutens (生炸麵筋)
1/2 oz cloud ear fungus (雲耳)
1 oz dried lily flower (金针)
6 black mushrooms
6 oz skinned bamboo shoot
2 stalks spring onion (sectioned)
8 pieces carrot slices

Seasonings

1-1/2 tbsp dark soy sauce
1 tbsp light soy sauce
1/3 tsp salt
1/2 tbsp sugar
1/2 cup water
dash of sesame oil

Method

1. Soak fried glutens with boiling water for 5 minutes. Then rinse and squeeze dry.
2. Thinly slice bamboo shoot. Soak dried fungus, dried lily flower and black mushrooms. Rinse and drain.
3. Heat 2 tbsp oil and saute spring onion until fragrant. Add fungus, dried lily flower, black mushrooms and sliced bamboo shoot, sprinkle with wine. Mix in fried gluten, seasonings, and carrot slices. Cook until sauce thickens. Remove and serve hot.

Source: Low Cholesterol Chinese Recipes

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