Healthy Eating

Vegging Out

One cheese-and-bacon-loving chef finds culinary happiness on a vegan diet.

Vegging Out
Pin it Pornchai Mittongtare

Quinoa with Braised Collards,
Mushrooms and “Sausage”

Prep time: 20 minutes
Cooking time: 25 minutes
Serves 6
Quinoa is a whole grain that’s a
complete source of protein, yet it cooks
as quickly as white rice. Toasting the
quinoa enhances its nutty quality.

2 tablespoons grapeseed or
canola oil, divided
1 12-ounce package quinoa
(about 13∕4 cups)
2 cups water
13∕4 cups low-sodium vegetable
broth, divided
1 teaspoon kosher salt, divided
1∕2 teaspoon freshly ground black
1 cup onion, finely chopped
2 garlic cloves, minced
8 ounces sliced button
3 cups collard greens, thinly
1∕4 teaspoon cracked red pepper
1 vegan Italian sausage,

1. Heat 1 tablespoon oil in a large
saucepan over medium heat. Add
quinoa; cook 3 minutes or until
toasted, stirring frequently. (You’ll hear
the grains crackle and pop as they
toast.) Gradually add water and 11∕2
cups broth (the toasted quinoa will
spatter); bring to a boil. Reduce
heat, cover and cook 15 minutes
or until liquid is absorbed. Stir in 1∕2
teaspoon salt and black pepper.
2. While quinoa simmers, heat
remaining 1 tablespoon oil in a saut.
pan over medium-high heat. Add
onion and 1∕8 teaspoon salt; saut. 2
minutes or until tender. Add garlic;
saut. 30 seconds or until fragrant.
Add mushrooms and saut. 3
minutes or until tender. Add greens,
cracked red pepper and remaining
1∕4 cup broth. Cover and cook 10
minutes or until greens are tender.
Stir in salt and sausage. Cook 2
minutes or until sausage is hot.
3. Spoon about 1 cup quinoa on
each of 6 plates. Top each serving
with 1∕2 cup greens mixture.
Per serving (1 1∕2 cups): 327 calories,
12.4 g fat (.5 g saturated fat), 11.9 g
protein, 45.9 g carbohydrate, 6.8 g
fiber, 455 mg sodium.

Mediterranean Chickpea
Stew with Greens

Prep time: 20 minutes
Cooking time: 25 minutes
Serves 4

Fregula is a pebble-sized, toasted
Sardinian pasta with a satisfying nutty
taste and chewy texture. If you can’t
find it, substitute Israeli (pearled)
couscous. Harissa is a fiery Tunisian
condiment that you can find in specialty
stores; feel free to substitute your
favorite hot sauce.

1 tablespoon olive oil
1 cup onion, finely chopped
1 teaspoon kosher salt, divided
2 garlic cloves, thinly sliced
1∕2 teaspoon cracked red pepper
1 quart low-sodium vegetable
1 15.5-ounce can chickpeas
(garbanzo beans), rinsed and
1 cup fregula or Israeli couscous
1 15-ounce can whole tomatoes,
drained and coarsely chopped
Pinch of saffron
4 cups Swiss chard, thinly sliced
1 teaspoon lemon juice
1 tablespoon plain soy yogurt
1 teaspoon harissa
Parsley, finely chopped
(for garnish)

1. Heat oil in a medium saucepan
over medium heat. Add onion and 1∕4
teaspoon salt; cook 2 minutes or until
tender. Add garlic and red pepper; cook
30 seconds or until fragrant.
2. Add broth; bring to a boil. Add
chickpeas, fregula, tomatoes and
saffron; cook 5 minutes. Add chard;
cook 5 minutes or until fregula is tender
yet chewy. Stir in the remaining 3∕4
teaspoon of salt.
3. Remove from heat; stir in lemon
juice. Ladle 1 1∕2 cups stew into each
of 6 bowls. Top each serving with 3∕4
teaspoon yogurt and 1∕4 teaspoon
harissa. Garnish with parsley.
Per serving (1 1∕2 cups): 365 calories,
6.2 g fat (.7 g saturated fat), 14.6 g
protein, 67.3 g carbohydrates,
12.6 g fiber, 794 mg sodium.

Red Lentil Dal

Dal is an Indian comfort-food standby
made with lentils, dried beans or peas.
Look for red lentils in the bulk bins at
health food stores or at Indian markets.
For the tarka, spices are sauteed in oil to
magnify their flavor. Prepare the spices
while the lentils simmer. Serve with brown
basmati rice and roasted cauliflower.

1 cup red lentils, rinsed and
3 1∕2 cups water

1 small (1-inch) dried red
chile pepper
1∕4 cup canola or grapeseed oil
1 teaspoon ground cumin
3∕4 teaspoon ground turmeric
1∕2 teaspoon ground coriander
1∕4 teaspoon ground fennel
2 cups onion, sliced thinly
and vertically
4 garlic cloves, minced
1 teaspoon kosher salt

Remaining ingredients:
1 tablespoon fresh lime juice
2 tablespoons pistachios, toasted
and chopped
1∕4 cup cilantro leaves
4 lime wedges

1. To prepare lentils, combine lentils
and water in a medium saucepan;
bring to a boil. Reduce heat, cover,
and simmer 18 minutes or until tender.
Crush lentils with the back of a large
spoon (or use an immersion blender to
pur.e lentils to desired texture).
2. To prepare tarka, place dried chile
in a spice or coffee grinder; process
to grind. Heat oil in a heavy skillet over
medium heat. Add ground chile, cumin,
turmeric, coriander and fennel. Cook
1 minute or until fragrant. Add onion
and garlic. Reduce heat to medium-low;
cook 10 minutes, or until onion is very
tender. Stir in salt.
3. Stir the tarka and lime juice into
cooked lentils.
4. Spoon lentils into a serving dish.
Garnish with pistachios, cilantro and
lime wedges.
Per serving (1 1∕4 cups): 244 calories,
16.8 g fat (1.7 g saturated fat), 6.7 g
protein, 18.6 g carbohydrates, 5.9 g
fiber, 42.5 mg sodium.