Forks Over Knives: The Cookbook (29 page)

SERVES 4

4 cups
Vegetable Stock
, or low-sodium vegetable broth

4 thin slices fresh ginger

1 stalk lemongrass, cut into 1-inch pieces

2 tablespoons Thai red curry paste

3 tablespoons low-sodium soy sauce

Zest and juice of 2 limes

One 14-ounce can lite coconut milk

3 shallots, peeled and thinly sliced

2 Roma tomatoes, chopped

1 head baby bok choy, thinly sliced

1 small carrot, peeled and cut into matchsticks

1 cup
mung bean sprouts

¼ cup chopped Thai basil

2 Thai red chiles, sliced into thin rounds

Cilantro sprigs

In a large saucepan, add the vegetable stock, ginger, lemongrass, curry paste, soy sauce, lime zest and juice, and coconut milk. Bring the pot to a boil over high heat. Stir in the shallots, tomatoes, bok choy, and carrot. Reduce the heat to medium-low and simmer until the vegetables are tender, about 25 minutes. Remove the ginger and lemongrass and add the mung bean sprouts, basil, and chiles. Serve garnished with cilantro.

S
TEWS AND
C
HILIES
 

THIS DELICIOUS STEW is a perfect dinner to serve to last-minute guests, but don’t only save it for them—this will hit the spot anytime you’re in the mood for Thai. This stew tastes great served over brown rice.

SERVES 4

1 medium yellow onion, peeled and diced small

2 cloves garlic, peeled and minced

2 teaspoons grated ginger

2 teaspoons Thai red chili paste, or to taste

Zest and juice of 1 lime

1 serrano chile, minced (for less heat, remove the seeds)

2 tablespoons low-sodium soy sauce, or to taste

One 14-ounce can lite coconut milk

1 cup
Vegetable Stock
, or low-sodium vegetable broth

3 cups mixed vegetables of your choice, such as edamame, water chestnuts, carrots, broccoli florets, or sugar snap peas

½ cup chopped cilantro

2 tablespoons minced mint

Place the onion in a large saucepan and sauté over medium-high heat for 7 to 8 minutes, or until the onions are tender and starting to brown. Add water 1 to 2 tablespoons at a time to keep the onions from sticking to the pan. Add the garlic, ginger, chili paste, lime zest and juice, and serrano chile and cook for 30 seconds. Add the soy sauce, coconut milk, vegetable stock, and mixed vegetables, reduce the heat to medium, and cook for 10 minutes, or until the vegetables are tender. Stir in the cilantro and mint and serve.

THIS THAI-INSPIRED STEW is a little sweet, a little tangy, and a little spicy—a common theme in Thai cooking. The trick is balancing those elements so that no one flavor dominates the dish.

SERVES 6

2 large yellow onions, peeled and diced

2 celery stalks, diced

2 medium carrots, peeled and diced

2 serrano chiles, seeded and minced

4 cloves garlic, peeled and minced

2 teaspoons grated ginger

1 tablespoon ground coriander

3 tablespoons Thai red chili paste

6 cups
Vegetable Stock
, or low-sodium vegetable broth

4 large sweet potatoes, peeled and cut into ½-inch pieces (about 8 cups)

Zest of 1 lime and juice of 2 limes

½ teaspoon cayenne pepper, optional

Salt and freshly ground black pepper to taste

½ cup
 chopped
 cilantro

Place the onion, celery, and carrot in a large saucepan and sauté over medium heat for 10 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add the serrano chiles, garlic, ginger, coriander, red chili paste, and ½ cup of water. Whisk to combine well and cook 3 to 4 minutes. Add the vegetable stock and sweet potatoes and bring to a boil over high heat. Reduce the heat to medium and cook, covered, for 25 minutes, or until the potatoes are tender. Stir in the lime zest and juice and cayenne pepper, if using. Season with salt and pepper and serve garnished with cilantro.

ADZUKI BEANS ARE quick-cooking red beans with a taste and texture similar to black-eyed peas. They are often eaten as a dessert in eastern Asia, but here, they feature in a savory stew. The miso, coriander, and cilantro combine to give this dish a rich, earthy flavor.

SERVES 4

1 large yellow onion, peeled and diced small

1 large carrot, peeled and diced small

3 cloves garlic, peeled and minced

2 tablespoons ground coriander

2½ cups
adzuki beans
, soaked overnight

2 tablespoons mellow white miso

1 cup chopped cilantro

1 teaspoon crushed red pepper flakes

Salt to taste

1.
Place the onion and carrot in a large pot and sauté for 6 to 8 minutes over medium heat. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add the garlic and coriander, and sauté for another minute.

2.
Add the beans and 8 cups water and bring the pot to a boil over high heat. Reduce the heat to medium, cover, and cook until the beans are tender, 50 to 60 minutes.

3.
Transfer 1 cup of the cooking liquid to a small bowl, and add the miso to it. Whisk the mixture until the miso is dissolved, and add the mixture to the pot. Add the cilantro and crushed red pepper flakes, and season with salt.

VARIATION

Add 1 bunch of chopped kale, stems removed, to the stew in the last 10 minutes of cooking.

THIS BEAN AND squash stew is a summer staple in Chile. The fresh basil really stands out in an otherwise simple stew. Serve this dish with quinoa or brown rice and a green salad.

SERVES 4

1 large yellow onion, peeled and diced small

4 cloves garlic, peeled and minced

1 medium butternut squash (about 1 pound), peeled, halved, seeded, and cut into ½-inch pieces

2 cups cooked
pinto beans
, or one 15-ounce can, drained and rinsed

6 ears corn, kernels removed (about 3½ cups)

Salt and freshly ground black pepper to taste

1 cup finely chopped basil

Place the onion in a large saucepan and sauté over medium heat for 10 minutes. Add water 1 to 2 tablespoons at a time to keep the onions from sticking to the pan. Add the garlic, squash, beans, corn, and 2 cups water and cook for 25 minutes, or until the squash is tender. Season with salt and pepper, and stir in the basil.

THIS TRADITIONAL STEW from Catalonia, in northeastern Spain, is usually made with cumin, paprika, potatoes, and spinach or chard. Chorizo, a Spanish sausage, is often a main ingredient as well, but every house has its own approach to this popular dish. I add a little smoked paprika to my version and toast the cumin to give it a more pronounced flavor in the stew.

SERVES 4

1 medium onion, peeled and diced small

1 green bell pepper, seeded and diced small

2 cloves garlic, peeled and minced

1 teaspoon cumin seeds,
toasted
and ground

1 teaspoon sweet paprika

½ teaspoon smoked paprika

1 bay leaf

1 large tomato, diced small

3 medium Yukon Gold potatoes (about 1 pound), cut into ½-inch dice

5 cups
Vegetable Stock
, or low-sodium vegetable broth

2 cups cooked
chickpeas
, or one 15-ounce can, drained and rinsed

1 medium bunch Swiss chard, ribs removed, chopped

Salt and freshly ground black pepper to taste

Place the onion and pepper in a large pot and sauté over medium heat for 10 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add the garlic, cumin, both kinds of paprika, and bay leaf and cook for 1 minute. Stir in the tomato and cook for 3 minutes. Add the potatoes, vegetable stock, and chickpeas and bring the pot to a boil over high heat. Reduce the heat to medium and cook, covered, for 20 minutes, or until the potatoes are tender. Add the Swiss chard, season with salt and pepper, and cook, covered, until the chard wilts, about 5 minutes.

Recipe by Darshana Thacker

THIS IS A complete and nourishing meal in a bowl. Feel free to substitute your favorite greens for the spinach.

SERVES 4

1½ cups cooked
fava beans

½ cup uncooked quinoa

Pinch fenugreek seeds

½ cup leeks (white and light green parts), finely chopped and rinsed

½ clove garlic, peeled and minced

2 medium tomatoes, chopped