Forks Over Knives: The Cookbook (38 page)

SERVES 4

12 cups
Kombu Broth

8 ounces shiitake mushrooms, thinly sliced

3 leeks (white and light green parts), thinly sliced and rinsed

1 carrot, peeled and cut into matchsticks

¼ cup low-sodium soy sauce, or to taste

One 10- to 12-ounce package soba noodles, cooked according to the directions, drained, and kept warm

1 bunch watercress, trimmed and chopped

4 green onions (white and green parts), thinly sliced on the diagonal

1.
Bring the kombu broth to a boil in a large pot. Add the mushrooms, leeks, carrot, and soy sauce, reduce the heat, and simmer for 10 minutes.

2.
To serve, divide the noodles and watercress evenly between four individual bowls. Pour the broth over the noodles and garnish with the green onion.

AS A KID I used to visit my mom after work and she would take me to eat at a Chinese restaurant near her office. Lo mein noodles were my favorite dish on the menu, but it was nearly twenty years before I learned to make them at home. They are worth the effort.

SERVES 2

2 tablespoons low-sodium soy sauce

2 tablespoons brown rice syrup

1 clove garlic, peeled and minced

1 medium yellow onion, peeled and thinly sliced

2 carrots, peeled and julienned

1 medium red bell pepper, seeded and julienned

1½ cups snow peas, trimmed

1 cup
mung bean sprouts

8 ounces brown rice noodles, cooked according to package directions, drained, and kept warm

1.
Combine the soy sauce, brown rice syrup, and garlic in a small bowl and set aside.

2.
Heat a large skillet over high heat. Add the onion, carrots, and red pepper and stir-fry for 3 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add the snow peas and stir-fry another 2 minutes. Add the mung bean sprouts, brown rice noodles, and soy sauce mixture and toss until heated through.

Recipe by Julieanna Hever

FOR A QUICK and satisfying meal, try this sweet and spicy entrée. You can also add more vegetables in addition to the broccoli depending on what you have in your fridge. Coconut water is the liquid found in young fresh coconuts, which can be extracted by driving a nail through the “eyes” of the coconut and letting the water drain out. You can also buy it in many grocery stores or just use water instead. Peanut butter is the classic ingredient in this dish, but feel free to try it with your favorite nut or seed butter.

SERVES 2

8 ounces brown rice noodles

4 cups broccoli florets (from about 2 large heads)

1 cup coconut water

3 tablespoons peanut butter

2 tablespoons 100% pure maple syrup

2 tablespoons low-sodium soy sauce

1 tablespoon minced fresh ginger

½ teaspoon crushed red pepper flakes, or to taste

1.
In a medium pot, bring 6 to 8 cups water to a boil over medium-high heat. Once boiling, add the rice noodles and cook according to package instructions—usually 4 to 5 minutes, or until tender. Add the broccoli florets to the cooking water and cook for an additional 1 minute. Drain the noodles and broccoli and set aside.

2.
In a large pot over low heat, combine the coconut water, peanut butter, maple syrup, soy sauce, ginger, and crushed red pepper flakes. Stir continuously and cook until smooth, approximately 8 to 10 minutes.

3.
Add the noodle and broccoli mixture to the peanut sauce. Use tongs to mix well.

THIS DISH IS another great example of a “fried” food that can taste great without all the oil and fat.

SERVES 3 TO 4

3 tablespoons low-sodium soy sauce

2 tablespoons date molasses or brown rice syrup

1 tablespoon tomato paste

1 to 2 tablespoons
sambal oelek
, or to taste

3 cloves garlic, peeled and minced

1 medium yellow onion, peeled and cut into ½-inch slices

1 cup shredded cabbage

1 medium carrot, peeled and cut into matchsticks

12 ounces brown rice noodles, cooked according to package directions, drained, and kept warm

1 cup
mung bean sprouts

4 green onions (white and green parts), thinly sliced

1.
Combine the soy sauce, molasses, tomato paste, sambal oelek, and garlic in a small bowl and set aside.

2.
Heat a large skillet over high heat. Add the onion, cabbage, and carrot and stir-fry for 2 to 3 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add the soy sauce mixture and cook for 1 minute. Add the cooked noodles and mung bean sprouts, and toss well. Serve garnished with the green onions.

UDON NOODLES, A Japanese pasta made from wheat, have a different texture from soba noodles, which are made from buckwheat. Because of textural differences, soba noodles are not an ideal replacement for udon, but if you’d like to make the recipe gluten-free you can substitute brown rice noodles.

SERVES 4

1 medium yellow onion, peeled and cut into ½-inch slices

1 cup snow peas, trimmed and halved

2 cups fresh shiitake mushrooms, stems removed and thinly sliced

½ cup
Chinese Brown Sauce

1 pound udon or brown rice noodles, cooked according to package directions, drained, and kept warm

1 cup
mung bean sprouts

6 green onions (white and green parts), cut into ½-inch pieces

Heat a large skillet over high heat. Add the onion and stir-fry for 2 to 3 minutes. Add water 1 to 2 tablespoons at a time to keep the onions from sticking to the pan. Add the snow peas and mushrooms and cook for 3 minutes. Stir in the Chinese brown sauce and cook for 1 minute. Add the cooked noodles and mung bean sprouts and toss well. Serve garnished with the green onions.

MY VERSION HAS all of the flavor, but none of the unwanted fat, of this Chinese-restaurant favorite.

SERVES 2

1 small yellow onion, peeled and cut into ½-inch slices

2 medium carrots, peeled and cut into matchsticks

1 medium red bell pepper, seeded and cut into ½-inch slices

8 ounces shiitake mushrooms, stems removed

½ cup
Vegetable Stock
, or low-sodium vegetable broth

4 teaspoons low-sodium soy sauce, or to taste

1 tablespoon grated ginger

2 cloves garlic, peeled and minced

1 tablespoon curry powder, or to taste

4 ounces brown rice noodles, cooked according to the package directions, drained, and kept warm

Freshly ground black pepper to taste

Heat a large skillet over high heat. Add the onions, carrot, red pepper, and mushrooms and stir-fry for 3 to 4 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add the vegetable broth, soy sauce, ginger, garlic, and curry powder and cook for 3 to 4 minutes. Add the cooked noodles, toss well, and season with black pepper.

RED LENTILS COOK quickly and have more flavor than most lentils. Their creamy texture makes them an ideal ingredient in pasta sauces. If you are using gluten-free pasta, add the sauce just before serving, as the pasta tends to get mushy if it sits around in a warm sauce. There are many types of curry powder on the market, so use your favorite in this dish.

SERVES 4

3 cups
Vegetable Stock
, or low-sodium vegetable broth

1 cup red lentils, rinsed

1 medium red onion, peeled and diced small

2 tablespoons plus 2 teaspoons curry powder

6 cups packed baby spinach

Zest and juice of 2 lemons

½ teaspoon crushed red pepper flakes, optional

Salt and freshly ground black pepper to taste

1 pound brown rice noodles, cooked according to package directions, drained, and kept warm

Finely chopped cilantro

1.
Bring the vegetable stock to a boil in a medium saucepan over medium-high heat. Add the lentils and cook for 20 to 25 minutes, or until the lentils are tender but not mushy.

2.
Place the onion in a large skillet and stir-fry over medium heat for 7 to 8 minutes, or until the onion starts to brown. Add water 1 to 2 tablespoons at a time to keep the onions from sticking to the pan. Stir in the curry powder and spinach and cook until the spinach wilts, about 5 minutes. Add the cooked lentils, lemon zest and juice, crushed red pepper flakes (if using), and season with salt and pepper.

3.
To serve, divide the noodles between four individual plates. Spoon some of the lentil sauce over the noodles and garnish with the cilantro.

CHINESE FIVE SPICE powder is a popular seasoning for any number of meat or vegetable dishes. Made from star anise, cinnamon, Szechuan pepper, fennel, and cloves, a little of this pungent spice goes a long way.

SERVES 3 TO 4

½ cup
Chinese Brown Sauce

¾ teaspoon Chinese five spice powder

¼ teaspoon crushed red pepper flakes

2 medium carrots, peeled and cut into matchsticks

1 medium onion, peeled and thinly sliced

1 medium head broccoli, cut into florets

1 cup snow peas, trimmed

2 cloves garlic, peeled and minced

½ pound brown rice noodles, cooked according to package directions, drained, and kept warm

1.
In a small bowl, combine the Chinese brown sauce, five spice powder, and crushed red pepper flakes. Set aside.

2.
Heat a large skillet over high heat. Add the carrots and onion to the pan and stir-fry for 2 to 3 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add the broccoli and snow peas and cook for 2 minutes, stirring frequently. Add the garlic and the sauce mixture and cook for 3 minutes longer. Remove from the heat and toss with the cooked noodles.

THIS POPULAR NOODLE dish has as many variations as there are versions of pizza—and, like most pizzas, many of them are full of fat. My version is a healthy variation on one I used to eat at a hole-in-the-wall Thai restaurant in my hometown; when you ordered it vegan there, they added fresh basil and tomatoes, and the end result was perfection. Tamarind paste can be found in Asian grocery stores and online. If you can’t find it, substitute a jar of prune baby food and a tablespoon of lemon or lime juice.

SERVES 2

2 tablespoons low-sodium soy sauce

2 dates, pitted

1 tablespoon tamarind paste

1 medium yellow onion, peeled and diced small

2 teaspoons grated ginger

1 clove garlic, peeled and minced

6 green onions (white and green parts), sliced

1 tablespoon Asian hot chili sauce, or to taste

1 cup
mung bean sprouts

¼ cup
 finely chopped
 Thai basil leaves

8 ounces brown rice noodles, cooked according to package directions, drained, and kept warm

¼ cup peanuts,
toasted
and coarsely chopped

1 lime, quartered

1 ripe tomato, cut into small wedges

1.
Place the soy sauce, dates, tamarind paste, and ½ cup water in a blender and process to a smooth paste. Add a more water, as needed, to achieve a creamy paste. Set it aside.

2.
Heat a large skillet over high heat. Add the onion and stir-fry for 2 minutes. Add water 1 to 2 tablespoons at a time to keep the onions from sticking to the pan. Add the ginger, garlic, and green onions and cook for another 30 seconds. Add the date mixture, chili sauce, mung bean sprouts, and basil and cook for 30 seconds longer. Toss the sauce with the cooked noodles, remove from the heat, and garnish with the peanuts. Serve with fresh lime and tomato wedges.

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