Forks Over Knives: The Cookbook (42 page)

QUICK-COOKING GRAINS SUCH as bulgur (and quinoa, as in the variation below) are perfect summertime options when you don’t want to spend hours in a hot kitchen. Tomatoes, zucchini, corn, and basil, all fresh from the garden, are also summertime standbys.

SERVES 4

4 large tomatoes (about 2 pounds)

2 leeks (white and light green parts), diced small and rinsed

1 clove garlic, peeled and minced

1 medium zucchini, diced small

3 ears corn, kernels removed (about 1½ cups)

1 cup bulgur, cooked in 2 cups
Vegetable Stock
, or low-sodium vegetable broth

½ cup
 finely chopped
 basil

Zest and juice of 1 lemon

Salt and freshly ground black pepper to taste

1.
Preheat the oven to 350°F.

2.
Cut the tops off of the tomatoes and scoop out the flesh, leaving a ½-inch wall. Set the tomatoes aside while you prepare the filling.

3.
Place the leeks in a large saucepan and sauté over medium heat for 7 to 8 minutes. Add the garlic and cook for 3 minutes longer.

4.
Stir in the zucchini and corn and cook for 5 minutes. Add the cooked bulgur, basil, and lemon zest and juice. Season with salt and pepper. Remove from the heat.

5.
Divide the bulgur mixture between the prepared tomatoes and arrange them in a baking dish. Cover the dish with aluminum foil and bake for 30 minutes.

VARIATION

Using 2 cups cooked quinoa in place of the bulgur makes this dish gluten-free, and pesto makes it even more flavorful. Omit the corn, and add ½ cup
Basil Pesto
with the quinoa.

THE FILLING FOR this dish tastes great baked in a ripe, juicy tomato, as in this recipe. Feel free to try the filling for burritos, too, as it tastes great with the quinoa standing in for the usual rice.

SERVES 4

4 large tomatoes (about 2 pounds)

½ yellow onion, peeled and diced small

½ red bell pepper, seeded and diced small

2 cloves garlic, peeled and minced

2 ears corn, kernels removed (about 1 cup)

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

2 cups cooked
quinoa

Salt and freshly ground black pepper to taste

¾ cup
Spicy Cilantro Pesto

1.
Preheat the oven to 350°F.

2.
Cut the tops off of the tomatoes and scoop out the flesh, leaving a ½-inch wall. Set the tomatoes aside while you prepare the filling.

3.
Place the onion and red pepper in a large saucepan over 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 and cook for 2 minutes, then add the corn, black beans, and cooked quinoa. Season with salt and pepper and cook for 5 minutes. Remove from the heat. Add the cilantro pesto to the pan and mix well.

4.
Divide the quinoa mixture evenly between the prepared tomatoes and arrange them in a baking dish. Cover the dish with aluminum foil and bake for 30 minutes.

Recipe by Darshana Thacker

YELLOW BELL PEPPERS are stuffed with potatoes and corn and complemented by a homemade hot sauce. Serve this dish as a beautiful appetizer or as a colorful side dish.

SERVES 6

FOR THE BELL PEPPER BOATS:

2 medium potatoes, halved

1 ear corn, kernels removed (about ½ cup)

½ small onion, peeled and finely chopped

1 small green bell pepper, seeded and finely chopped (about ¼ cup)

¼ teaspoon grated ginger

½ clove garlic, peeled and minced

½ teaspoon minced serrano chile, or to taste (for less heat, remove the seeds)

½ teaspoon salt, or to taste

1 teaspoon lime juice

2 yellow bell peppers

¼ cup sunflower seeds,
toasted

FOR THE HOT SAUCE:

1 large tomato, chopped (about 2 cups)

½ teaspoon cayenne pepper

½ teaspoon salt, or to taste

½ clove garlic, peeled and mashed to a paste

½ tablespoon 
finely chopped
 cilantro

TO MAKE THE BELL PEPPER BOATS:

1.
Preheat the oven to 350°F.

2.
 Boil the potates in a saucepan of water for 15 minutes over medium heat, until tender. Remove from the heat, drain, and let cool. Mash the potatoes in a mixing bowl.

3.
Place the corn and 1 cup of water in a small pan. Cook on medium heat until the corn is tender, about 5 to 7 minutes. Drain and add to the potatoes along with the onion, green pepper, ginger, garlic, serrano chile, salt, and lime juice. Mix well.

4.
Cut the yellow peppers into 3 long slices each, making boat shapes, and remove the seeds. Fill each slice with some of the potato mixture. Sprinkle the sunflower seeds on top. Bake, covered, for 30 to 35 minutes, or until the bell pepper is soft when poked with a fork.

TO MAKE THE HOT SAUCE:

5.
Puree the tomatoes in a blender. Add them to a saucepan with the cayenne pepper, salt, and garlic, bring to a boil, and cook for 5 minutes. Reduce the heat to low and simmer for 5 more minutes.

6.
To serve, spread the hot sauce on top of the baked bell peppers. Garnish with cilantro.

IN THIS DISH, roasted peppers are stuffed with
Spinach, Mushroom and Quinoa Pilaf
and served with a smoky black bean sauce. You can use chipotle peppers in adobe sauce in place of the roasted peppers, but look carefully at the label: some brands contain oil or other additives.

SERVES 3

6 poblano peppers,
roasted

1 batch
Spinach, Mushroom and Quinoa Pilaf

FOR THE CHIPOTLE BLACK BEAN SAUCE:

½ medium yellow onion, peeled and diced small

2 cloves garlic, peeled and minced

1 teaspoon cumin seeds,
toasted
and ground

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

1 chipotle pepper, halved, seeded, and soaked in warm water for 20 minutes

Salt to taste

1.
Preheat the oven to 350°F.

2.
 Cut the tops off the peppers and carefully remove the cores and seeds. Fill each of the roasted poblano peppers with pilaf and arrange the stuffed peppers in a baking dish. Bake for 15 minutes, or until warmed through.

TO MAKE THE CHIPOTLE BLACK BEAN SAUCE:

3.
Place the onion in a medium skillet and sauté over medium heat for 7 to 8 minutes. Add water 1 to 2 tablespoons at a time to keep the onion from sticking to the pan. Add the garlic and cumin and cook for another minute.

4.
Add the black beans and the chipotle pepper to a blender and process until smooth, adding water as needed to achieve a smooth consistency. Add the bean mixture to the pan with the onion mixture. Add ½ to ¾ cup water, as needed, and whisk until creamy. Cook over low heat until warmed through, then season with salt and serve over the warm poblano peppers.

EVEN THOUGH THE potatoes take a little while to bake, the rest of this dish comes together almost effortlessly, making this recipe a great option for a healthy weeknight dinner.

SERVES 4

4 large russet potatoes, scrubbed

1 batch
No-Cheese Sauce

2 cups broccoli florets

1.
Preheat the oven to 350°F.

2.
Pierce each potato with a fork a few times so that it will release steam during baking. Place the pierced potatoes on a baking sheet and bake for 60 to 75 minutes, or until tender.

3.
Combine the No-Cheese Sauce and the broccoli in a saucepan and cook over medium heat for 8 to 10 minutes, or until the broccoli is tender.

4.
When the potatoes are cool enough to handle, pierce the potatoes with a fork in a dotted line across the top of the potato. Squeeze the potato at either end of the dotted line to force it open. To serve, place 2 potato halves on each plate and spoon some of the warm broccoli-“cheese” mixture into the halves.

TWICE-BAKED POTATOES HAVE a notorious reputation as a decadent side dish, topped with bacon, cheese, and sour cream. No longer! This version makes a hearty, healthy meal, filled with black beans, corn, and spices.

SERVES 6

6 large russet potatoes, scrubbed

1 medium yellow onion, peeled and diced small

1 red bell pepper, seeded and diced small

1 jalapeño pepper, seeded and minced

2 cloves garlic, peeled and minced

1 tablespoon cumin seeds,
toasted
and ground

2 teaspoons ancho chile powder

3 ears corn, kernels removed (about 2 cups)

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

1 teaspoon salt, or to taste

½ cup
,chopped
 cilantro

¼ cup
 nutritional yeast, optional

One package extra firm silken tofu, drained

½ cup chopped green onion (white and green parts)

1.
Preheat the oven to 350°F.

2.
Pierce each potato with a fork a few times so that it will release steam during baking. Place the potatoes on a baking sheet and bake for 60 to 75 minutes, or until tender. Let cool until safe to handle.

3.
Place the onion and red pepper in a large skillet and sauté over medium heat for 7 to 8 minutes, or until the onions start to brown. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add the jalapeño pepper, garlic, cumin, and chile powder, and sauté for another minute. Add the corn, black beans, salt, cilantro, and nutritional yeast, if using, and mix well. Remove from the heat.

4.
Puree the silken tofu in blender. Add the pureed tofu to the vegetable mixture in the pan and mix well.

5.
Halve each potato lengthwise, and scoop out the flesh, leaving a ¼-inch-thick shell. Reserve the flesh for another use. Divide the tofu-vegetable filling evenly between the 12 potato halves. Place the filled potatoes on a baking sheet and bake for 30 minutes. Serve garnished with the chopped green onion.

WHILE PORTOBELLO MUSHROOMS can be
grilled
and served alone with brown rice or some other grain for a good meal, they also hold up very well to stuffing and baking. When served on a bed of simply prepared greens, this beautiful dish is perfect for company, or just because.

SERVES 4

4 large portobello mushrooms, stemmed

2 tablespoons low-sodium soy sauce

3 cloves garlic, peeled and minced

Freshly ground black pepper to taste

FOR THE FILLING:

2 cups
Vegetable Stock
, or low-sodium vegetable stock

⅔
cup millet

1 small yellow onion, peeled and diced small

1 medium red bell pepper, seeded and diced small

1 fennel bulb, trimmed and diced

3 cloves garlic, peeled and minced

2 sage leaves, minced

Salt to taste

1.
Place the mushrooms, stem side up, in a baking dish and set aside.