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sexy vegan radidio show notes
Mung beans are a high source of nutrients like manganese, potassium, magnesium, folate, copper, zinc and various B vitamins. They are also high in protein and fiber. They are a small green bean with a white stripe, they can also come in black or yellow "split" form.
I wanted to make a hearty healthy soup the other night, and I had a bag of mung beans that I've been wanting to use up. I was going to use my pressure cooker (I have the Chef Series by FAGOR) to save some time. The great thing about mung beans is that they don't have to be soaked, and they cook quickly relative to other beans. I was originally going to add quinoa to the soup as well, but because I wanted to cook it all in the pressure cooker together, I knew that the quinoa, which only takes 7 minutes in the cooker, would turn to mush, since the mung beans take 16 - 18 minutes of high pressure. So I spotted a bag of barley in my pantry, which has a similar cooking time, and used that instead. I added onions, carrots, thyme, yams, spinach and garlic. Finished it with a little tamari and fresh parsley. The contrast in texture between the soft mung bean and the chewy barley, made this soup a winner. Get the recipe HERE!
Mac ’n Peas with Creamy Butternut Squash Sauce
Craving the comforting, creamy texture and smooth taste of mac and cheese? This
innovative recipe fills the bill when you’re seeking a warm and hearty replacement for
that dairy-laden version. Peas add color and pop, while the butternut squash and
cashews create a super velvety sauce.
3¾ cups peeled, seeded and coarsely chopped butternut squash
2 small cloves garlic, chopped
1⁄3 cup raw cashews
½ cup plus 1½ tablespoons filtered or spring water, plus more as needed
3⁄4 teaspoon sea salt, plus more as needed
1 pound whole-wheat or whole-grain fusilli, elbow or chiocciole pasta
1 cup frozen peas, thawed
¼ teaspoon dry mustard powder
¼ teaspoon smoked paprika
1⁄8 teaspoon cayenne pepper
1⁄8 teaspoon ground turmeric
Freshly ground pepper, to taste
Fit a steamer basket into a medium-sized saucepan with a tight-fitting lid. Add 2 to
3 inches of cold water to the pot and then add the butternut squash and garlic. Cover
and bring to a boil. Steam the butternut squash and garlic until very tender, about 20
minutes. Let the butternut squash and garlic cool for about 20 minutes (see note).
Meanwhile, put the cashews and 1⁄2 cup water in a small bowl. Let soak for 30 to 40
minutes. Drain the soaking water from the cashews and thoroughly rinse the cashews
under clean, cold running water.
Once the butternut squash and garlic have cooled, bring a large pot of water to a boil
over medium-high heat. Add 1⁄4 teaspoon salt (optional). Stir in the pasta. Decrease the
heat to medium-low and cook, stirring occasionally, until the pasta is almost tender. Add
the peas and cook, stirring occasionally, until the pasta is tender but firm and the peas
are heated through, about 3 minutes. Drain the pasta and peas.
While the pasta and peas cook, put the cooled butternut squash and garlic,
cashews, 11⁄2 tablespoons of cold water, mustard powder, smoked paprika, 1⁄2
teaspoon salt, cayenne pepper and turmeric into a blender and process until the
consistency of a thick, smooth sauce. Add more water 1 tablespoon at a time, as
needed, to achieve the desired consistency. Transfer the sauce to a medium-sized pan
and cook over medium-low heat, just until heated through, stirring often and adding
more water as needed if the sauce is too thick.
Put the pasta and peas in a large bowl. Immediately pour the warm sauce over the
pasta and gently stir to combine. Season with salt and pepper, to taste. Serve hot.
Chef’s Note: The butternut squash and garlic may be steamed in advance of
preparing this recipe. After steaming, cool and store tightly covered in the
refrigerator for up to 24 hours.
Amount per serving, based on 6 servings: 310 Calories; 3g Fat; 0g Saturated fat; 12g Protein; 4mg
Sodium; 63g Total Carbohydrate; 11g Sugars; 5g Fiber
Recipe from Laura Theodore's Vegan-Ease: An Easy Guide to Enjoying a Plant-Based
Diet © Laura Theodore (Jazzy Vegetarian, LLC 2015), reprinted by permission.