The fourth section of the Natural Chef program at Bauman College focused on ethnic cuisines, specifically European Mediterranean, Levantine Mediterranean/North African, Japanese, Indian, Latin American and Thai. Our homework assignment was to turn in one recipe representing each of these cuisines. I figured that there are plenty of authentic recipes out there that are much better than I could do, so I focused on using the ingredients of each region in what might be a non-traditional manner. I also wanted to make each recipe a one-dish meal to make things easier on myself. Here they are!
White Bean & Vegetable Bake with Herbed Polenta Crust
If using dried herbs instead of fresh, be sure to use half the amount called for. This is great for dinner, but also makes a good breakfast.
2 Tbs olive oil
1 medium onion, diced
1 large carrot, diced
1 leek, halved, rinsed and thinly sliced
1 bunch swiss chard, stems sliced and leaves chopped
2 cloves garlic, thinly sliced
1/4 tsp fennel seed
1/8 tsp celery seed
1 pinch red pepper flakes
1 cup dry red wine
28 oz can diced tomatoes, undrained
1 Tbs capers
2 cups cooked white beans
2 1/2 cups vegetable broth or water
1 cup polenta or coarse ground cornmeal
1/2 tsp minced fresh rosemary
1/2 tsp minced fresh thyme
1/2 tsp minced fresh oregano
1/2 tsp minced fresh basil
1/2 tsp minced fresh parsley
1/2 tsp sea salt
freshly ground black pepper
1. Preheat oven to 400 degrees Fahrenheit.
2. Place a large pan over medium heat and add the olive oil. Add the onion, carrot, leek, sliced chard stems and a few pinches of salt and sweat the vegetables for 7-8 minutes, stirring occasionally, until onions are becoming translucent. Add the garlic, fennel seeds, celery seeds and red pepper flakes and continue to saute for 2 minutes. Add the wine, tomatoes and capers, turn up the heat slightly and simmer for 15 minutes. Add the chard leaves and white beans and cook for a few minutes, until chard is wilted and beans are heated through. Taste and adjust seasonings if necessary.
3. Place the vegetable broth or water, polenta, herbs, salt and black pepper in a medium pot. Bring to a boil and cook for a few minutes, whisking constantly, until thickened.
4. Transfer the bean mixture to a baking dish and spread the polenta evenly on top. Bake for 30 minutes and allow to cool slightly before serving.
Servings: 6
Amount Per Serving
Calories 482.56
Calories From Fat (13%) 63.71
% Daily Value
Total Fat 7.22g 11%
Saturated Fat 1.14g 6%
Cholesterol 1.03mg <1%
Sodium 1353.81mg 56%
Potassium 1356.33mg 39%
Total Carbohydrates 83.8g 28%
Fiber 14.55g 58%
Sugar 8.4g
Protein 16.07g 32%
African-Spiced Rice & Lentil Salad
4 cups vegetable broth or water, divided
1 cup brown basmati rice
1 cup green lentils
1/4 cup dried apricots
1/4 cup raisins
juice and zest of 1 lemon (about 3 Tbs juice)
1 tsp grated fresh ginger
1/2 tsp ground coriander
1/2 tsp ground cumin
1/8 tsp ground cinnamon
1/8 tsp ground cloves
1/8 tsp cayenne pepper
1/2 tsp sea salt
1/2 tsp agave nectar
5 Tbs extra virgin olive oil
1/2 large cucumber, peeled, seeded and finely diced
1 large carrot, shredded
1/4 cup shelled pistachios, chopped
1. Bring 2 cups of the vegetable broth or water to a boil in a medium pot. Add the rice, cover, reduce heat to low and simmer 40-45 minutes until rice is done.
2. In a separate pot, bring the remaining 2 cups of vegetable broth or water to a boil. Add the lentils, cover, reduce heat to low and simmer 30-40 minutes until lentils are tender. If any water remains in the pot, drain the lentils.
3. Bring a small pot of water to a boil. Remove from the heat and add the dried apricots and raisins and soak for 5 minutes. Drain and slice the apricots thinly. Set aside.
4. Meanwhile, prepare the dressing. Whisk together the lemon juice, ginger, spices (coriander through cayenne), salt and agave nectar in a small bowl. Drizzle in the olive oil slowly, whisking constantly.
5. When the rice is done, immediately transfer it to a large bowl. Add the dressing and stir to coat. Allow the rice to cool a little then add the lentils, apricots, raisins, cucumber, carrot and pistachios and mix well.
6. Serve at room temperature or chilled.
Servings: 4 as a main or 8 as a side.
Amount Per Serving (for 4 servings)
Calories 604
Calories From Fat (33%) 196.38
% Daily Value
Total Fat 22.48g 35%
Saturated Fat 3.13g 16%
Cholesterol 0mg 0%
Sodium 259.09mg 11%
Potassium 956.01mg 27%
Total Carbohydrates 84.89g 28%
Fiber 19.12g 76%
Sugar 14.87g
Protein 18.79g 38%
(I forgot the scallions when I took the picture – it’s much prettier with them!)
Soba Noodle Stew
3 quarts water
2 pieces kombu
1/2 oz dried shiitake mushrooms
2 1/4-inch slices ginger, peeled
1/4 cup tamari
8 oz soba noodles, 100% buckwheat
1 carrot, thinly sliced
1 medium heat napa cabbage, finely shredded
2 Tbs rice vinegar
1 cup frozen shelled edamame, thawed
1/4 cup white miso
2 scallions, thinly sliced
1. Place the water, kombu, dried shiitakes, ginger and tamari in a large pot and bring to a boil. Simmer for 15 minutes then remove the kombu, ginger and garlic. If the shiitakes are whole, remove them from the broth, allow to cool, thinly slice and return to the pot.
2. Turn up the heat and bring the broth to a boil. Add the soba noodles, carrot, napa cabbage and rice vinegar. Cook for 8 minutes, until noodles are done. Remove from the heat and carefully ladle some broth into a small mixing bowl. Add the miso to this broth and whisk until smooth. Add the miso mixture and edamame to the soup and stir to combine well.
3. Serve the soup hot, sprinkled with the sliced scallions.
Servings: 4
Amount Per Serving
Calories 322.04
Calories From Fat (9%) 30.45
% Daily Value
Total Fat 3.76g 6%
Saturated Fat 0.54g 3%
Cholesterol 0mg 0%
Sodium 2149.96mg 90%
Potassium 697.66mg 20%
Total Carbohydrates 63.43g 21%
Fiber 4.37g 17%
Sugar 3.46g
Protein 18.28g 37%
Chickpeas and Vegetables in Almond-Coconut Curry Sauce
1 cup almonds
1 Tbs virgin coconut oil
1/4 tsp mustard seeds
1/4 tsp fenugreek seeds
1 tsp garam masala
1/2 tsp ground coriander
1/2 tsp turmeric
1/4 tsp ground cardamom
1 large onion, chopped
3 cloves garlic, chopped
1 Tbs ginger, minced
1 lb yukon gold potatoes, cut into 1/2-inch dice
1 cup water
13.5 oz can coconut milk
14.5 oz can whole peeled tomatoes, diced with juice reserved
1 tsp sea salt
freshly ground black pepper
1 1/2 cups cooked chickpeas, or 1 15.5 oz can
1 cup frozen peas, thawed
4 cups loosely packed spinach, rinsed and chopped
1. Bring a medium pot of water to a boil and have a bowl of ice water ready. Add the almonds and boil for 1 minute. Drain the almonds and plunge into the ice water until chilled. Squeeze each almond to remove the skin, and pat off as much water as possible. Place the almonds in a food processor and pulse until ground into the size of breadcrumbs. Set aside.
2. Heat a medium skillet over medium heat. Add the coconut oil, mustard seeds and fenugreek seeds and cook for 1 minute, shaking the seeds around the pan. Add the ground spices (garam masala through cardamom) and continue to cook for 1 minute, stirring the spices to distribute. Add the onion, garlic and ginger and cook for 7 minutes, stirring occasionally, until onions are softened. Take off the heat and allow to cool slightly.
3. Meanwhile, place the potatoes and water in a large, wide pan and bring to a boil. Reduce heat to medium low, cover and cook for 10 minutes. You should be able to pierce the potatoes with a fork easily, but they should not be falling apart.
4. Transfer the onion mixture to a blender. Add the coconut milk, tomato juice, salt and a few grinds of black pepper and blend until smooth.
5. When the potatoes are cooked, add the sauce, ground almonds and diced tomatoes to the pan and stir to combine. Bring the sauce to a boil and reduce heat to medium. Cook for 10 minutes, stirring occasionally to prevent burning, until potatoes are soft and sauce is thickened.
6. Add the chickpeas, peas and spinach and cook for a few more minutes, until the chickpeas are heated through and the spinach is wilted. Taste and adjust seasonings if necessary.
7. Serve hot, with basmati rice or flat bread if desired.
Servings: 4
Amount Per Serving
Calories 634.33
Calories From Fat (50%) 314.73
% Daily Value
Total Fat 37.52g 58%
Saturated Fat 22.23g 111%
Cholesterol 0mg 0%
Sodium 1050.61mg 44%
Potassium 1578.4mg 45%
Total Carbohydrates 65.46g 22%
Fiber 14g 56%
Sugar 9.08g
Protein 18.07g 36%
Mole-Style Sweet Potato Chili
1 dried ancho chile
4 prunes
1/4 cup pumpkin seeds, lightly toasted
14.5 oz can diced tomatoes, juices reserved
1 Tbs virgin coconut oil
1 medium onion, diced
1 green bell pepper, diced
2 cloves garlic, minced
1/2 tsp ground cumin
1/2 tsp paprika
1/4 tsp ground cinnamon
4 small sweet potatoes or 2 large, unpeeled, cut into 1/2-inch dice
1/2 tsp sea salt
15 oz can tomato sauce
1 oz dark chocolate, finely chopped
1 cup vegetable broth or water
1 1/2 cups cooked pinto beans
1 cup frozen corn, thawed
1 avocado, diced
fresh cilantro
1. Wearing a glove if desired, use scissors to halve and stem the dried chile, shaking out as many seeds as possible. Bring a small pot of water to a boil. Remove from the heat, add the chile and prunes and let sit for 30 minutes. Drain.
2. In a food processor or nut grinder, grind the pumpkin seeds into a fine powder. Transfer to a blender. Add the drained chile and prunes and the juice from the diced tomatoes. Blend until smooth and set aside.
3. Heat a large pot over medium high heat. Add the coconut oil, onion and green pepper and saute for 8 minutes, until onions are becoming translucent. Add the garlic, cumin, paprika and cinnamon and saute for 1 minute. Add the sweet potatoes and salt and continue to cook for 10 minutes. It is okay if the vegetables start to brown a little.
4. Add the chile mixture, tomato sauce, diced tomatoes, chocolate and vegetable broth or water and mix well. Raise the heat and bring to a boil. Reduce heat to medium and simmer for 20 minutes, stirring occasionally. Add the pinto beans and corn and continue to simmer for 10 more minutes. Taste and adjust seasonings if necessary. If the chili is not spicy enough, add a dash of cayenne pepper.
5. Serve the chili topped with the diced avocado and cilantro.
Servings: 4
Amount Per Serving
Calories 465.91
Calories From Fat (27%) 125.9
% Daily Value
Total Fat 15.04g 23%
Saturated Fat 5.64g 28%
Cholesterol 0mg 0%
Sodium 1488.2mg 62%
Potassium 1901.14mg 54%
Total Carbohydrates 78.29g 26%
Fiber 17.47g 70%
Sugar 17.77g
Protein 13.01g 26%
Mango and Rice Noodle Salad with Tamarind Baked Tofu
1 cup sweet tamarind pulp (from 4-5 large tamarind pods)
2 cups water
2 Tbs vegetarian fish sauce (recipe below)
2 Tbs tamari
juice of 1 lime (about 1 Tbs)
1/8 tsp sriracha
2 tsp grated fresh ginger
1 lb extra-firm tofu
7 oz rice noodles
1 head romaine lettuce, shredded
1 mango, diced
1 bunch radishes (8-9 radishes), julienned
1/2 cup loosely packed cilantro, chopped
1/4 cup peanuts, lightly toasted and chopped
1. Place the tamarind pulp and water in a small saucepan. Bring to a boil then turn the heat down to medium. Simmer the tamarind for 30 minutes, occasionally using a fork to press the tamarind against the side of the pot, separating the flesh from the seeds. Remove from the heat, allow to cool a little and pour through a fine mesh strainer into a medium bowl, using a spoon to push through as much tamarind flesh as possible.
2. Add the vegetarian fish sauce, tamari, lime juice, sriracha and ginger to the tamarind juice and whisk together.
3. Press the tofu gently with paper towels to blot off some liquid. Cut the tofu into bite-sized pieces, approximately 1/2 inch x 1/2 inch x 1 1/2 inch. Add the tofu to the bowl with the tamarind mixture and submerge the tofu as much as possible. Place a small plate on top of the tofu to weigh it down. Marinate for at least one hour, stirring after 30 minutes.
4. Heat the oven to 400 degrees Fahrenheit. Cover a baking sheet with parchment paper and use tongs to move the tofu from the marinade to the baking sheet, reserving the marinade. Bake for 20 minutes, flipping once after 10 minutes.
5. Pour the marinade into a small saucepan and bring to a boil. Reduce heat to medium and simmer, stirring occasionally, until sauce is reduced by half. Allow to cool completely.
6. Meanwhile, cook the rice noodles according to package directions. Drain and plunge into a bowl of ice water until chilled. Drain and set aside, shaking off as much water as possible.
7. Place the romaine, mango, radishes and cilantro in a large bowl, reserving some cilantro for garnish if desired. Add the rice noodles and mix together with your hands, separating the rice noodles if they are sticky. Pour the reduced marinade over the mixture and mix with your hands until well combined.
8. To serve, top the salad with the tofu, peanuts and reserved cilantro.
Servings: 4
Amount Per Serving
Calories 473.6
Calories From Fat (19%) 91.29
% Daily Value
Total Fat 10.56g 16%
Saturated Fat 1.51g 8%
Cholesterol 0mg 0%
Sodium 1051.73mg 44%
Potassium 830.18mg 24%
Total Carbohydrates 82.84g 28%
Fiber 8.54g 34%
Sugar 28.22g
Protein 17.38g 35%
Vegetarian Fish Sauce
from the Bauman College Natural Chef Cookbook
1 cup dried seaweed (any kind)
2 cups water
2 cloves garlic, smashed
2 tsp whole black peppercorns
1/4 cup tamari
1 tsp lime juice
1 tsp lemon juice
1 Tbs brown rice vinegar
1 1/2 tsp palm sugar
1/2 tsp ground ginger
1/2 tsp ground garlic
1/8 tsp chili powder
1. Add the seaweed and water to a pot. Bring to a boil, reduce to simmer and simmer for 20 minutes.
2. Add the rest of the ingredients and simmer for another 30 minutes.
3. Remove from the heat and cool. Strain and use, or store in refrigerator.
Yield: 2 cups
I’d also like to share some of the food that we made during the ethnic foods classes…
There were two Mediterranean classes, encompassing western Mediterranean, the Levanth, and Northern Africa.
Cannellini Beans with Chard
Provencal Artichoke Ragout
Fennel, Orange and Mint Salad with Herb Roasted Olives
Baked Falafel with Tahini Sauce (my first time making falafel!)
Tunisian Beet Salad
Whole Wheat Pita Bread with Zataar
Fall Vegetable Tagine over Couscous
North African Carrots with Harissa
Levant-Style Stuffed Cabbage
Japanese class was seaweed-tastic. Wakame salad.
Veggie Sushi
Kinpara Gobo (Burdock Root and Carrot)
Soba Noodles
Rice Balls with Umeboshi Plum
Indian class was super duper delicious, especially this South Indian Vegetable Curry.
Vegetable Biryani
Moong Dal
Latin America class was nice and spicy. This is a Grilled Nopales Salad, made from fresh cactus.
Plantains
Mushroom Tamale with Mole Poblano
Lastly, Thai class…starting with Miang Kum, or Thai Lettuce Bites.
Tom Kah – Lemongrass and Coconut Milk Soup
Pad Thai! I got my own little serving, without the egg and other non-vegan stuff.
Red Curry Squash with Jasmine Rice. We made the curry paste from scratch and it was hard work, but the flavor was sooooo worth it.
Vegan Homemade 