KITCHEN TABLE
SHOP YOUR PANTRY
Nisha Melvani presents easy recipes in Practically Vegan (Rodale, $29.99 ) for those who are trying to eat more plant-based meals with affordable pantry-friendly ingredients that will be used over and over again instead of gathering dust on the shelves.
SUN-DRIED TOMATO HUMMUS PASTA
Image credit: Practically Vegan by Nisha Melvani.
8 oz dry pasta (farfalle, rigatoni, paccheri)
2 tsp olive oil
1 small yellow onion, thinly sliced
6 sun-dried tomato halves, chopped
3 garlic cloves, minced
½ crushed red pepper (optional)
½ tsp paprika
1 cup humus
Salt and freshly ground black pepper to taste
2 to 3 tbsp fresh parsley, chopped
Cook the pasta according to package directions until it is al dente. Reserve 1 cup of the cooking water, then drain the pasta. Set aside.
Heat the olive oil in a large skillet over medium heat.
Add the onion and cook for about 5 mins. or until golden brown.
Add the sun-dried tomatoes and cook for 3 mins.
Add the garlic, crushed red pepper (if using) and paprika and cook for 1 min., stirring constantly.
Add ½ cup of the pasta cooking water and the hummus.
Mix to incorporate. Cook for 1 min., until the sauce is heated through.
Mix in the cooked pasta and cook for 1 min. more, adding more of the reserved cooking water as needed for the desired consistency.
Season with salt and pepper. Garnish with parsley.
SMASHED PINTO BEANS WITH TAHINI
Image credit: Practically Vegan by Nisha Melvani.
2 tsp olive oil
1 medium yellow onion, finely diced
2 garlic cloves, minced
½ tsp dried oregano
½ tsp paprika
¼ tsp chilli powder
¼ tsp ground cumin
¼ tsp finely ground black pepper
Pinch of chipotle powder
½ cup tomato sauce
1 cup vegetable broth
1 tsp Dijon mustard
1 15-oz can pinto beans, undrained
1 tbsp tahini
¼ cup chopped walnuts (optional)
Freshly squeezed lime juice to taste
Salt and freshly ground black pepper to taste
2 tbsp chopped fresh cilantro for garnish
Heat the olive oil in a medium saucepan over medium heat.
Add the onion and garlic and cook for 3 to 5 mins., stirring frequently, until the onion is translucent. Add the oregano, paprika, chilli powder, cumin, black pepper and chipotle powder.
Cook for 30 seconds, stirring constantly.
Add the tomato sauce, vegetable broth, mustard, pinto beans and their liquid and stir.
Bring to a boil, then reduce the heat to a gentle boil and cook, uncovered, for about 15 mins., or until most of the liquid evaporates.
Transfer the bean mixture to a large bowl.
Use a potato masher to mash the beans until almost smooth but with some whole beans remaining.
Mix in the tahini and walnuts (if using).
Stir in the lime juice, season with salt and pepper, and garish with cilantro.
THAI VEG CURRY WITH TOFU
Image credit: Practically Vegan by Nisha Melvani.
1 tbsp neutral cooking oil*
1 small yellow onion, diced
3 garlic cloves, minced
2 tsp minced fresh ginger
1 large red bell pepper, thinly sliced
2 tbsp Thai red curry paste
1 8-oz package baby bella (cremini) or white button mushrooms, stems trimmed
1 14-oz can coconut milk
½ 14-oz block extra firm tofu (optional), pressed and cut into ¾-inch cubes
1½ tbsp low-sodium soy sauce or tamari, plus more to taste
1 tsp maple syrup, plus more to taste
2 tsp freshly squeezed lime juice, plus more to taste
Salt to taste
Noodles (optional)
Heat the oil in a large saucepan over medium heat.
Add the onion and cook for about 5 mins., or until translucent.
Add the garlic and ginger and cook for 30 seconds more.
Add the bell pepper and cook for about 3 mins., or until just tender.
Mix in the red curry paste and cook for 1 min., stirring constantly.
Add the mushrooms and coconut milk and stir to combine.
Simmer for about 10 mins., or until the mushrooms are just tender. Add the tofu (if using), soy sauce and maple syrup. Add up to ½ cup water, if needed, for a thinner curry, according to your taste.
Simmer for about 3 mins. or until the tofu is warmed through.
Add the lime juice and salt.
Adjust the soy sauce, maple syrup and lime juice to taste and serve with noodles, if desired.
* Any one of the following: avocado (refined), canola, corn, grapeseed, olive oil (refined), safflower, sesame (regular), soybean, sunflower, vegetable.
Practically Vegan by Nisha Melvani is published by Rodale, $29.99.