Tahlequah Daily Press

November 26, 2013

Vegan recipes


TAHLEQUAH — Vegans insist dinner can still be yummy without all the animals. Listed below are a couple of vegan recipes from Holy Cow!

Pasta with Bean Ragout


• 1 16-oz package of fettuccine pasta. I cut up the fettuccine ribbons into 2-inch bits to make this an easier lunch to brown bag, but you can leave it whole if you’d rather.

• 1 cup of dried, mixed red kidney beans and Great Northern Beans or 3 cups of canned beans. (Use chickpeas, black beans or pinto beans for a variation)

• 1 tbsp extra-virgin olive oil

• 1 medium onion, chopped fine

• 2 medium carrots, diced

• 4 cloves of garlic, smashed and peeled and then finely chopped

• 1 14-oz can of diced tomatoes (feel free to sub with two fresh tomatoes)

• 5 cups of packed spring greens (use spinach or kale for a variation)

• 2 bay leaves

• 1/4 cup white wine (optional)

• 1 tsp red pepper flakes

• 1 tbsp chopped fresh rosemary or 1 tsp dried

• Salt and ground black pepper to taste


1. If using dry beans, soak them in hot water for an hour or cold water overnight. Pressure cook or cook on stovetop until they are tender. If cooking on the stovetop, cover the beans with at least an inch of water, bring to a boil, cover and cook for 60-90 minutes or until tender. Keep an eye on the beans and add more water if the beans dry up during cooking.

2. Cook the pasta per package directions in salted water.

3. While the pasta cooks, heat half the olive oil in a large saucepan.

4. Add the chopped onion, bay leaves, and some salt and saute for about 5 minutes or until the onions turn translucent. Don’t let them brown.

5. Add the garlic and saute for a few seconds.

6. Add the carrots and wine, if using, and saute for another five minutes.

7. Add the beans and tomatoes and a cup of the beans’ cooking liquid or water. Bring to a boil and simmer for 7-8 minutes. Add the rosemary and stir it in.

8. Add the cooked pasta and greens and mix well. Turn off the heat.

9. Add some ground black pepper to taste and more salt, if needed.

10. Serve hot.

Tikka Masala Pot Pie



• 1 cup whole-wheat pastry flour

• 1 cup all-purpose flour

• 4 tbsp vegan “butter” like Earth Balance or transfat-free shortening

• 1/2 tsp salt

• 1/2 tsp ground black pepper

• Ice-cold water


• 1 large onion

• 2 medium carrots, finely diced

• 8 ounces of cremini mushrooms (you can use white button or even portobello mushrooms here), finely diced

• 1 green bell pepper, finely diced

• 1 large tomato, cubed and pureed

• 1 tsp ginger paste

• 1 tsp garlic paste

• 2 tsp garam masala

• 1 tbsp coriander powder

• 1 tsp cumin powder

• 3 tsp vegetable oil

• 1/2 cup cashew nuts, soaked in 1 cup of water for about 30 minutes, then blended into a smooth paste

• 1/4 cup chopped coriander

• 1 16-ounce package of extra-firm tofu, swaddled in towels and placed in a colander with a heavy weight, like a pan, on top. Set aside for about 30 minutes until most of the water has been expressed. Then cut the tofu into 6 slices.


• 1/2 tsp turmeric powder

• 1/2 tsp cayenne (use paprika for less heat)

• 1/2 tsp cumin powder

• 2 tsp coriander powder

• 1/4 cup coconut milk

• Juice of half a lemon or lime

• 1 tsp garlic paste

• 1 tsp ginger paste

• Salt to taste


1. Place the flours in a bowl and using a fork or a pastry cutter, cut the cold “butter” or shortening into the flour until no large lumps remain.

2. Drizzle the ice-cold water into the flour, a little at a time, stirring with the fork until the dough comes together in a ball.

3. Divide the dough into two. Using plastic cling wrap, flatten each ball into a disc and wrap tightly. Place in the refrigerator for at least 30 minutes.

4. Mix all the marinade ingredients. Dredge the pieces of tofu in the marinade and set aside for about 15-30 minutes.

5. Heat 2 tsp of vegetable oil in a skillet. Place the marinaded tofu slices in a single layer without overcrowding and cook on both sides until the outside is crisp and golden. Cut the tofu into ?-inch cubes and set aside.

6. You should have some marinade remaining after you have dredged the tofu. Mix in the diced carrots, mushrooms and bell pepper and set aside.

7. To make the sauce, heat the remaining teaspoon of vegetable oil in a saucepan.

8. Add the onions and saute until golden-brown. Lower the flame, then add the cumin powder, coriander powder, garam masala, and a tablespoon of water. Cook, stirring, for about a minute.

9. Add the tomato puree and cook, stirring, until the water has evaporated. Add the marinated vegetables and stir well to coat with all the spices. Add salt to taste, cover, and cook over medium-low flame for about 10 minutes or until the carrots are quite tender.

10. Add the tofu and the cashew paste and stir. You want a slightly runny but still thick sauce, the kind you’d need for a chicken pot pie filling. If the mixture is too dry, add some water.

11. Check salt and turn off heat. Let the Tofu Tikka Masala stand to cool down.