Whether people choose to be vegetarians for humane reasons, health concerns or to protect the environment, in the past they shared one thing — few people put much thought into vegetarian cuisine.
For the most part, the meat-eating world considered it more of a nuisance than a cuisine.
Usually lacking protein, food for vegetarians traditionally has been a hodgepodge of side dishes circulating around a centerpiece of meat or fish. Chefs and home cooks alike rarely prepared entrées for their plant-loving guests.
But this has changed in recent years, both at restaurants and in homes. The popularity of Meatless Mondays, the cost of animal products and the endorsement of the Mediterranean diet by nutrition experts have attracted an increasing number of people to vegetarian eating on a part- or full-time basis.
Now that the pendulum is swinging, chefs and recipe developers at food magazines are crafting vegetarian dishes bursting with flavor and protein. Vegetarians can find plant-based entrées proudly presented on menus, even at the finest restaurants.
Nowhere has this shift been more evident than at the luncheon served at Buckingham Palace to celebrate the coronation of King Charles III on May 6. While many people expected a menu of old English standards, such as roast beef and Yorkshire pudding, the main course was a meat-free quiche. The reason: sensitivity to environmental concerns.
If a vegetarian entrée is fit for a king on coronation day, it’s time to give the plant-based diet the respect it deserves.
Chickpeas in Coconut Sauce | Pareve
Serves 3-4
⅓ cup slivered almonds
2 (15.5-ounce) cans of chickpeas
1½ inches of ginger root
1 onion
3-4 garlic cloves
4 tablespoons toasted sesame oil
Kosher salt to taste, start with a little and add later, if needed
1 heaping tablespoon curry powder
1 tablespoon basil, chopped
1½ cups jasmine rice, uncooked
½ cup vegetable broth
1 (13.5-ounce) coconut milk
(not low-fat)
⅛ cup low-sodium soy sauce
1 tablespoon honey
1 tablespoon fresh lime juice
1 (10-ounce) box of baby spinach
Preheat an oven or toaster oven to 350 degrees F. Line a baking sheet with aluminum foil. Spread the almonds on the foil and bake them for 1-2 minutes.
Drain the chickpeas in a colander. Rinse them under cold water. Pick out any loose skins and discard them. Peel the ginger root. Dice it and then chop it finely. Peel and chop the onion and garlic. Reserve these ingredients.
Heat the oil on a low flame in a large pot. Add the onion and stir. Sprinkle in the salt, curry powder and basil and stir until the onion is coated. Sauté for 2-3 minutes. Add the ginger and garlic and stir until fragrant, about 1-2 minutes. Remove it from the flame temporarily.
Follow the directions on the package of rice and start to cook it in another pot.
Pour the vegetable broth, coconut milk, soy sauce and honey into the curry pot. Raise the flame to medium. Add the chickpeas and stir to combine. When the sauce reaches a fast simmer, reduce the flame to low.
Stir occasionally until the sauce thickens, about 20 minutes. Add the lime juice and spinach in clumps. Remove the pot from the flame.
Stir quickly until the spinach wilts. Place the rice in a large bowl and spoon the curry and sauce mixture over it. Sprinkle the almonds on top. Serve immediately.
Penne with Asparagus | Dairy
Serves 4-6
2 large bunches of thin speared asparagus (about 2½ pounds)
1 onion
4 garlic cloves
3 tablespoons olive oil, plus a couple of drops
Kosher salt to taste
1 pound penne
⅔ cup dry white wine, such as pinot grigio or sauvignon blanc
1 cup grated Parmesan cheese at room temperature
1½ cups ricotta cheese at room temperature
Cut off the tough ends from each asparagus spear and discard them. Slice the rest of each spear on a diagonal into ½-inch pieces. Keep the tips intact; don’t cut them in half. Reserve.
Chop the onion and garlic finely. In a medium saucepan, heat 3 tablespoons of olive oil on a medium flame until warm. Add the onion and garlic. Sprinkle it with salt and stir for 1-2 minutes, until fragrant. Pour in the wine and stir. Simmer it for a couple of minutes, then remove it from the flame.
Following the directions on the penne box, bring the water to a boil. Add a few drops of olive oil to the water. Carefully slide the pasta into the boiling water and stir. Place the lid loosely on the pot. If the water boils too quickly, lower the flame.
While the pasta is boiling, cook the onion and garlic saucepan over a medium-low flame. Add the asparagus and stir every couple of minutes. When the asparagus is softened on the outside but still firm on the inside, remove the saucepan from the flame. The asparagus should still be bright green.
Drain the penne in a colander. Pour the penne into a pasta bowl. Sprinkle on the Parmesan and toss it vigorously to coat. Spoon the asparagus and sauce over the penne. Arrange dollops of ricotta over the pasta and serve it immediately.
Tofu, Tomatoes and Vegetables with Quinoa | Pareve
Serves 6
3 tablespoons olive oil
1 onion, chopped
2 garlic cloves, chopped
Kosher salt to taste
1 bunch carrots, peeled and sliced thin into disks
½ pound mushrooms, sliced
Uncooked quinoa for 6 servings
1 (28-ounce) can diced tomatoes
½ lb. string beans, ends trimmed and cut into 1-inch lengths
1 package of tofu, drained and
cut into ½-inch cubes
If you prep all the ingredients before starting to cook, this recipe goes much faster and is easier to make.
Heat the olive oil on a medium-low flame in a large pot. Add the onion, garlic and salt. Stir to combine. Sauté until fragrant, about 1-2 minutes. Add the carrots and mushrooms and stir again. Cover the pot and braise for 5-8 minutes, stirring occasionally.
Prepare the quinoa according to the package directions.
Add the tomatoes (liquid and all), string beans and tofu to the large pot. Stir to combine.
Cover the pot and simmer for 10-15 minutes.
Move the cooked quinoa to a pasta bowl or large serving bowl. Using a ladle, spoon the contents of the large pot over the quinoa and serve immediately.
