by Regina Murphy
Here are some vegetarian dishes that can be used for everyday meals or even special holiday meals. They call for plant-derived flavors, rather than a dose of chicken stock or chunk of bacon, and are just as good as their old-style counterparts. Eating vegetarian certainly does not mean cold and crunchy: read on. These vegetarian and vegan mashed potatoes are so flavorful on their own you could eat them plain. Otherwise, try the vegetarian gravy recipe below.
Herbed Mashed potatoes
4 pounds potatoes, peeled and chopped Water for boiling 1 teaspoon salt 2 Tablespoons olive oil 1/2 yellow or red onion, diced 2 cloves garlic, minced 1/4 cup chopped green onion 1 Tablespoon chopped fresh rosemary 2 Tablespoons chopped fresh basil 1 cup soy milk 1/2 cup vegan margarine (or regular) 3 Tablespoons nutritional yeast (optional)
In a large soup or stock pot, cover the potatoes with water. Add salt and bring to a boil. Allow to simmer over medium-high heat until potatoes are cooked, about 30 minutes. Drain and allow to cool slightly. In a separate pan, sauté the onion, green onions and garlic in olive oil for 3 to 5 minutes, until onions are soft. Reduce heat to low and add rosemary and basil. Cook for just one minute, stirring constantly. Remove from heat. Add the onions and garlic, soy milk, vegan margarine and nutritional yeast to the potatoes and mash until desired consistency is reached, adding a bit more liquid if needed. Add the fresh parsley last and mix well. Season with salt and pepper to taste.
Nutritional yeast is a deactivated yeast that vegetarians often use to meet nutritional requirements. Eating a tablespoon of nutritional yeast is like taking a high-potency B-vitamin complex with thiamin, riboflavin, niacin, B6, and B12 and a substantial amount of folic acid. Nutritional yeast also packs a decent amount of fiber and protein into a pretty small, low-calorie package, and adds a denseness to the taste of a dish. This gravy uses vegetable broth for flavor as well as garlic salt, nutritional yeast and mushrooms to add “meatiness.”
VEGETARIAN MUSHROOM GRAVY
1/2 onion, diced 1/2 cup diced mushrooms 1/4 cup diced celery 2 Tablespoons vegetable oil 2 cups water or vegetable broth 3 Tablespoons nutritional yeast 1 vegetarian bouillon cube 1/2 teaspoon onion powder 1/2 teaspoon garlic salt Approx. 3 Tablespoons flour
In a large skillet or pan, sauté the onion and mushroom in vegetable oil just until soft, about 3 to 5 minutes. Add the remaining ingredients, except for the flour, and bring to a simmer, stirring frequently. Slowly add the flour, one tablespoon at a time and whisk thoroughly to combine. Continue adding flour until the gravy reaches desired thickness. Though the combination of apples and potatoes may seem odd at first, it is tasty. I leave this a little lumpy for texture.
APPLE POTATO MASH
4 potatoes peeled and chopped 2 apples, chopped into small pieces 1/2 teaspoon salt 1/4 cup margarine 1/4 teaspoon nutmeg 1 Tablespoon sugar
Place the potatoes and apples in a large pot and cover with water. Add salt to the water. Cover and boil for approximately 20 minutes. Drain the water. Add remaining ingredients and mash until the potatoes are smooth. This green bean recipe is best with fresh green beans but frozen will do, too. No need to drown it in cream of whatever soup.
GREEN BEANS AND CRANBERRIES
1 pound fresh green beans, trimmed and sliced 1/4 teaspoon salt 3 Tablespoons margarine 1 1/4 cup cranberries 2 cloves garlic, minced 2 Tablespoons fresh parsley, chopped 1 Tablespoon marjoram salt and pepper to taste
Bring a pot of water to a boil and add 1/4 teaspoon of salt. Add the beans and cook for 3 to 4 minutes. Remove and rinse under cold water. Melt the margarine over medium low heat and add the beans. Stir in the remaining ingredients. Allow to cook for another 5 minutes. Creamed foods are popular in the winter, warm and soothing. This vegetarian crock pot spinach casserole recipe is creamy without being too fatty. A sprinkle of toasted almonds on top would be good.
Creamed spinach
2 boxes frozen spinach, thawed and drained 2 1/2 cups cottage cheese 1/3 cup margarine 3 eggs, beaten 1/4 cup flour 1/2 teaspoon salt 1/4 teaspoon pepper
Lightly grease the inside of a slow cooker. Mix together all ingredients and spoon into crock pot. Cover and cook on low for 6 to 7 hours.
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