Category: Pasta

Categories
Mains Pasta

Mushroom Stroganoff

Mushroom Stroganoff

Makes: 4 servings
Difficulty level: moderate

Beef stroganoff was a favorite food growing up. This was an easy dish to re-create in plant-based style as it already contains hearty mushrooms and wonderful flavor – no beef needed!

Ingredients:

  • 1 tablespoon dry mustard
  • 2 teaspoons hot water
  • 1 teaspoon sugar
  • ½ teaspoon pepper
  • 2 teaspoons vegetable oil
  • 1 onion diced
  • 16 oz fresh mushrooms sliced
  • 4 teaspoons flour
  • 1 tablespoon tomato paste
  • 1 teaspoon soy sauce
  • 1 ½ cups vegetable broth
  • 1/3 cup white wine or dry vermouth
  • ½ cup vegan sour cream (or ½ cup cashew cream with 1 tablespoon lemon juice)
  • 1 tablespoon chopped parsley
  • Rice or pasta of choice for serving

Instructions:

  1. Combine mustard, water, sugar and pepper in a small bowl. Whisk to combine.
  2. Heat oil in a large pan/skillet over med-high heat, add onion and cook, stirring for about 5 minutes. Add the mushrooms and fry for about 5 minutes. Add flour and tomato paste, stirring until mushrooms and onions are coated.
  3. Stir in white wine, vegetable broth, tamari (or soy sauce) and mustard paste.
  4. Reduce heat and to medium and cook, stirring until reduced slightly and beginning to thicken, about 8 minutes.
  5. Stir in sour cream (or cashew cream and lemon juice) and stir to dissolve. Remove from heat. Taste and adjust seasonings.
  6. Sprinkle with chopped fresh parsley and enjoy over brown rice or pasta of choice.

Advanced move:

  1. Place wilted mild greens (such as spinach) under the pasta or rice, then top with the mushroom mixture. This is a great way to get in those extra greens.
Categories
Pasta

Grain Salad with Tahini & Apricots

Grain Salad with Tahini & Apricots

This dish stands alone as a light meal or on the side of a health bowl or salad. It makes a great addition to a pot luck.

Serves 4-6 as a main dish or 8-10 as a side dish.

Ingredients:

  • 2 cups uncooked oat groats (or farro)
  • 3 tablespoons honey
  • 4 tablespoons tahini
  • 2 tablespoons water
  • 3 tablespoons lemon juice
  • 1/2 teaspoon salt, more to taste
  • 1/2 teaspoon freshly ground black pepper
  • 2 tablespoons finely diced red onions
  • 3 tablespoons chopped fresh cilantro
  • 3 tablespoons chopped fresh mint
  • ¼ cup finely chopped dried apricots
  • ¼ cup toasted sliced (or slivered) almonds
  • Additional cilantro, mint leaves, or sliced dried apricots for garnish (optional)

Instructions:

  1. Cook the grain according to the package instructions. Set aside.
  2. Whisk the honey, tahini, lemon juice, water, salt and pepper together in a large bowl. (You may need to add more water if your tahini is particularly thick. Add one tablespoon at a time until you have a dressing consistency.)
  3. Add the grain to the bowl and toss to coat. Fold in the onions, cilantro, mint and apricots. Taste, adjusting seasonings to taste.
  4. Let rest for 15 minutes or refrigerate until ready to serve. Serve chilled or at room temperature, topping with almonds and a sprinkling of fresh herb leaves or extra sliced apricots (optional) before serving.
Categories
Pasta

Sorghum with Miso and Mushrooms

SONY DSC

Sorghum with Miso and Mushrooms

An extremely delicious way to up the protein and fiber in your diet.

Ingredients

  • 3 cups water
  • 1 cup whole-grain sorghum
  • 2 teaspoons avocado oil or avocado oil spray
  • 16 ounces sliced white or baby bella mushrooms
  • 1 medium yellow onion, diced
  • 3 cloves of garlic, minced or pressed
  • ¼ cup white wine
  • ¼ cup vegetable broth
  • 1/8 teaspoon turmeric (optional)
  • 2 tablespoons white or yellow miso
  • Salt and pepper, to taste
  • 1/4 cup chopped parsley
  • 1 tablespoon fresh lemon juice 
  • 3 tablespoons toasted almond slices (or other chopped nuts for texture) 

Instructions

  1. Combine 3 cups water and sorghum in a medium saucepan. Bring to a boil and reduce heat to low. Cover and cook for 1 hour, stirring half-way through. Remove from heat, stir, cover and let stand until more liquid is absorbed, 15 to 20 minutes. (The grains should retain a firm, chewy texture.) Drain the residual water.
  2. Heat 1/2 of the oil in a large nonstick skillet over medium-high heat. Add  the mushrooms, and sear for 3 minutes without stirring to brown the mushrooms. Continue to cook, stirring occasionally until cooked through. Remove the mushrooms to the plate.
  3. Reduce heat to medium. Add onion and broth, cooking until onions are soft and fragrant, about 3 minutes. Add the white wine, garlic, turmeric and miso and whisk until the miso is dissolved into the mixture.
  4. Add the mushrooms and sorghum to the pan, stirring to heat through, cooking until most of the liquid is absorbed. Taste and adjust seasonings, adding salt and pepper as desired.
  5. Stir in parsley and lemon. Serve warm or at room temperature, topping with extra chopped parsley and toasted almond slices before serving.
Categories
Pasta

Fennel, Kale & Lemon Pasta

SONY DSC

Fennel, Kale & Lemon Pasta

This is a great way to cook fennel and can be used for fennel alone.

Makes 3 servings

Difficulty level: easy

Ingredients:

For pasta:

  • 1 tablespoon olive oil
  • 1/2 large red onion, thinly sliced
  • 2 small or one large fennel bulb, (tough outer layer removed, a few fronds reserved) thinly sliced
  • 4 large garlic cloves, finely slivered
  • 2-3 large pinches red pepper flakes
  • 1 large bunch of lacinato kale, tough stems removed and roughly chopped (or substitute spinach leaves)
  • juice of one lemon
  • 2 tablespoons cashew cream
  • 10 ounces pasta, linguine or fettucine preferred
  • Salt and freshly ground black pepper

For serving:

  • Grated parmesan cheese or vegan parm
  • fennel fronds

Instructions:

  1. Boil water in a large pot.
  2. Heat the olive oil in a large frying pan over med-low heat. Add the onion and cook gently for 5 minutes, or until the onions soften.
  3. Turn up the heat to medium, add the sliced fennel, and sauté gently for an additional 6-8 minutes or until the fennel is tender and slightly caramelized. Add the garlic and red pepper flakes and continue to cook, stirring frequently, for another minute or two. Turn off the heat.
  4. When the fennel is almost cooked, add the pasta to the pan of boiling water and cook until al dente, adding the kale to the pasta pot, about 1 minute before the pasta is done cooking.
  5. Drain the pasta (reserving 1/2 cup of cooking water) and greens thoroughly and toss with the fennel mixture in the pan. Stir in cashew cream.  Add pasta water to moisten if necessary. Add the lemon juice, season with salt and pepper, and serve immediately
  6. Top with grated cheese and a few small fennel fronds.
The Fresh Physician

Address:
Mount Dora, Florida

Site Links

Social
Facebook-f Instagram
(Join our Newsletter Above)
Have Questions? We Are Here To Help!

Please use the contact form below to get in touch.  We will be happy to answer any questions you have about becoming a healthier you.

© Copyright 2024     Fresh Physician