The Simple Vegetarian

Happy Earth Day!

The Classic Californian 

Here is one of many delicious ways to use your fresh homegrown sprouts. If you missed my Mason Jar Sprouting Tutorial check it out here:  http://thesimplevegetarian.tumblr.com/post/48475074630/sprout-of-control-sprouts-truly-are-a-wonder 

Prep time: 5 minutes 

Calories: 430

Ingredients:

• 2/3 Avocado (Sliced)
• 1/2 Roma Tomato (Sliced)
• 1/2 Cup of Sprouts  
• 2 Slices of Whole Grain Bread
• Mayonaise or Veganiese 
• Salt and Pepper  

Steps:

1. Spread the mayo on one side of both halves of bread 
2. Layer the sliced avocado on the bottom slice of bread
3. Next, layer the tomato slices on top of the avocado
4. For the top layer add a generous helping of fresh sprouts
5. Add salt and pepper to taste 

Enjoy! 

Sprout of Control!

Sprouts truly are a wonder food, full of nutrients and vitamins essential to a healthy, vegetarian diet. Though small in size, sprouts pack a big nutritional punch and are a great source of protein, calcium, potassium, iron, zinc, magnesium, and vitamins A, B, C, and E.  If the nutritional value hasn’t already sold you on these green goodies the super simple sprouting process will! Using only a mason jar and seeds you can have fresh homegrown sprouts in only five days! Here’s how to do it!

You Will Need:

• 1 Quart Sized Mason Jar
• 1 Stainless Steel Screen (About .50 cents from any hardware store)
• 2 Tbsp. Sprouting Seeds (I used a mix of alfalfa and broccoli)
• 1 Sharpie Marker 
• Scissors 

Steps:

1. Place the screen over a piece of scrap paper on a hard surface and using the sharpie, trace the inner circle of the jar lid
2. Using the scissors, cut the circle out of the screen, making sure to cut it a little smaller than the rimmed lid   
3. Place the wire screen inside the rim of the jar lid and screw back on jar (pictured top right) 
4. Once you have made your jar it’s time to sprout! Measure 2 tbsp. of sprouting seeds and place in jar 
5. Clean the seeds by filling the jar with water, swishing them around, and straining out the water. Do this until the water runs clear. 
6. Next, fill the jar with cool water and let the seeds soak for about 8 hours (I like to do this step before going to bed so I don’t have to use a timer) Times will vary depending on the type of seed you are sprouting. After the 8 hour period drain the water.  
7. Now it is time for the rinsing stage. Every day, 2 times a day, fill the jar with cool water, swish around, and drain thoroughly. I like to do it once in the morning and once before bed. Repeat this step for 5-6 days until your sprouts are fully grown. 
8. Rinse sprouts to remove excess seeds and enjoy. Yep, it’s that easy! 

 

Special thanks to my co-worker Mutsumi for introducing me to the wonderful world of sprouts!

Vegan Pho (Vietnamese Noodle Soup)

Prep time: 5 minutes

Cook time: 25 minutes 

Serves: 2

Calories: 460 (per serving) 

Ingredients For The Broth:

• 1/4 Cup Onion (Chopped)
• 1/4 Cup Celery (Chopped)
• 4 Garlic Cloves (Sliced)
• 1 tbsp. Ginger (Sliced)
• 1 Stick of Cinnamon
• 1 Star Anise Pod
• 2 Cloves
• 4 Cups of Vegetable Broth
• 1 tbsp. Soy Sauce 
• 1 tsp. Canola Oil

Ingredients For The Soup:

• 2 Bunches (about 1 Cup) Clear Glass Noodles
• 2 tbsp. Scallions (Chopped)
• 1/2 Cup Bean Sprouts 
• Fresh Thai Basil (Handful, to taste)
• Fresh Cilantro (Handful, to taste)
• 1/2 Lime (Cut into Wedges)
• Hoisin Sauce (to taste)
• Sriracha Sauce (to taste)

Steps:

1. Start the broth by heating a tsp. of canola oil in a large pot over medium-high heat. Add the onion, celery, garlic, ginger, star anise, cinnamon, and cloves. Let cook until garlic and onion begin to brown. Add the vegetable broth and soy sauce and bring to a boil over high heat. Reduce heat and let simmer for an additional 20 minutes. Use a fine strainer to strain out all of the solids until you are left with only broth. Add salt if necessary. Reduce to low heat and cover to keep warm. 
2. Place the glass noodles in your serving dish and pour the hot broth over the noodles. Let the noodles sit in the broth 1 minute or until soft. 
3. Top your soup with the following ingredients: scallions, bean sprouts, thai basil, cilantro, lime juice, hoisin sauce, and sriracha sauce. 

Enjoy!

Did you know… Pho is actually pronounced “fuh” not “foe” 

Green Papaya Salad 

Following with the Thai theme of my last post, this is a delicious and fresh salad with a kick that can be served as an appetizer before your Green Curry (see previous recipe), or as a light lunch with only 215 calories!  

Prep time: 5 minutes 

Cook time: 5 minutes 

Serves: 2

Calories: 215 (per serving) 

Ingredients:

• 3 Cups Green Papaya* (Shredded)
• 1/2 Cup Carrot (Shredded)
• 1/2 Cup Cherry Tomatoes (Quartered)
• 1/4 Cup Green Beans 
• 5 tbsp. Fresh Lime Juice
• 1-2 Red Thai Chilis* (depending on how spicy you like it)
• 2 tbsp. Palm Sugar*
• 2 Cloves of Garlic (Minced)
• 2 tbsp. Dry Roasted Peanuts (Chopped)
• 1 tbsp. Cilantro (Chopped Fine)
• 1 tbsp. Thai Basil* (Chopped Fine)
• Salt (To Taste)

Ingredients with * asterisk * can be found at most Asian markets 

Steps: 

1. Using a mortar and pestle mash lime juice, chilies, garlic, and palm sugar until sugar is fully dissolved (If you do not have a mortar and pestle  you can use a ceramic bowl and the back of a wooden spoon to crush the ingredients)
2. Add in shredded green papaya and carrot and continue mixing until papaya softens 
3. Add in the cherry tomatoes, roasted peanuts, green beans, and the chopped herbs. Mix thoroughly 
4.  Serve chilled on bed of lettuce or cabbage and garnish with chopped peanuts and fresh cilantro 

Enjoy!

Thai Green Curry with Golden Tofu 

Prep time: 10 min

Cook time: 15 min

Serves: 1

Calories: 686

Ingredients:

• 1 Cup Brown Rice (Cooked)
• 1 tbsp. Green Curry Paste
• 1/2 Cup Coconut Cream
• 4 oz. Organic Firm Tofu (Drained and Cubed) 
• 1 tsp. Brown Sugar
• 1 tbsp. Canola Oil 
• 3 Cloves Garlic (Sliced)
• 1 tsp. Ginger (Grated)
• 1 Thai Chili (Chopped Fine) 
• 1/4 Sweet Onion (Sliced)
• 1/4 Bell Pepper (Sliced)
• 1/4 Cup Carrot (Shredded)
• 1/4 Cup Broccoli (Blanched)
• 1/4 Cup Green Beans 
• Cilantro, Thai Basil, and Lime Wedges

Steps:

1. Heat the canola oil in a wok or large frying pan on high heat 
2. Add the garlic, chilies, and ginger to the hot oil and keep them moving to prevent burning 
3. Add the remaining vegetables to the pan and cook for 3 minutes, stirring frequently 
4. Mix in brown sugar, curry paste, and coconut cream and let simmer for 5 minutes 
5. Meanwhile, lightly coat the tofu with flour and fry in a separate pan on medium-high heat, until crispy and golden 
6. Pour the curry over the cooked brown rice and top with the crispy tofu
7. Garnish with lime wedges, cilantro, and/or thai basil  

Enjoy! 

danagllghr asked: I always have issues with new food ideas, you're blog is gonna be a huge help!!(: do you know of other vegetarian (not vegan) blogs??

Good! I’m glad to be of help :)

Here are some of my favorite veg blogs with clean layouts, delicious recipes, and beautiful photos:

• http://ohmyveggies.com/
• http://www.greenkitchenstories.com/
• http://www.veggiebelly.com/
• http://herbivoracious.com/
• http://www.veggienumnum.com/
• http://www.101cookbooks.com/

Yakisoba Stir Fry 

Prep time: 10 mins

Cook time: 10 mins

Serves: 1

Calories: 491

Ingredients:

• 1/2 Red Bell Pepper (Sliced)
• 1/2 White Onion (Sliced)
• 1/4 Cup Carrots (Shredded)
• 1/2 Cup Snow Peas
• 3 oz. Broccoli (Blanched)
• 3 Cloves of Garlic (Sliced)
• 1 tsp. Ginger (Grated)
• 1-2 Thai Chilis (Chopped Fine)
• 2 tbsp. Low-Sodium Soy Sauce
• 1 tbsp. Sugar 
• 1 tbsp. Sesame Oil
• 1/4 Cup Water 
• 1 Yakisoba Noodle Pack (Can be found at most Asian markets)
• Cilantro (To Garnish)

Steps:

1. Heat the sesame oil in a wok or large frying pan on high heat 
2. Add the garlic, chilies, and ginger to the hot oil and keep moving to prevent them from burning 
3. Add the remaining vegetables to the pan and cook for 3-4 minutes, remember to stir frequently 
4. In a separate pan begin to heat 1/4 cup of water. When water is hot add the noodles. As they begin to soften gently break them apart with a wooden spoon. If your soba comes with a sauce packet, mix it in now. Cook for 2-3 minutes
5. Reduce to medium heat and add the soy sauce and sugar to the vegetables, stirring to coat evenly
6. Combine the cooked noodles with the vegetables and mix together 
7. Plate and garnish with fresh cilantro. Enjoy! 

Warm Apple and Cranberry Crisp a la Mode 

Prep time: 15 mins

Cook time: 45 - 50 mins  

Serves: 4

Ingredients:

• Butter (to grease pan)
• 1.5 lbs. Organic Gala Apples (Peeled, Cored, and Diced)
• 6 oz. Fresh Cranberries 
• 1/2 tsp. Vanilla Extract
• 1/4 Cup Sugar
• 1 1/2 tbsp. Flour 
• 1/8 tsp. Grated Orange Zest 
• 1/2 tbsp. Orange Juice 

Crisp Topping Ingredients:

• 3 tbsp. Butter (cut into small pieces)
• 1/3 Cup Flour
• 1/3 Cup Rolled Oats 
• 3/8 Cup Brown Sugar
• 1/4 tsp. Cinnamon 
• 1/4 tsp. Nutmeg
• 1/8 tsp. Salt 

Steps for Topping:

1. In large bowl combine all ingredients. Using your hands, mix ingredients together until coarse crumbs form

Steps for Crisp:

1. Preheat oven to 375 degrees and butter your 9 x 13 inch baking dish
2. In large bowl combine apples, cranberries, sugar, flour, vanilla, and orange zest and juice. Transfer to Baking dish and sprinkle with topping
3. Bake until topping is golden brown and juices are thick and bubbling around edges, 45 - 50 mins. Let cool for 15 mins. before serving
4. Serve with a generous scoop of vanilla bean ice cream and garnish with a sprinkle of ground cinnamon  

Goat Cheese and Garden Veggie Scramble 

Prep time: 5 mins

Cook time: 15 mins

Serves: 1

Calories: 320

Ingredients:

• 2 Large Cruelty-Free Eggs (Whisked in bowl)
• 1 tbsp. Earth Balance Buttery Spread  
• 1/2 oz. Semi-Soft Goat Cheese 
• 1/2 tbsp. Crushed Garlic
• 1/3 Red Bell Pepper (Sliced)
• 1/2 White Onion (Sliced)
• 1/4 Cup Asparagus (Chopped)
• Fresh Cilantro 
• Salt & Pepper (To Taste)

Steps:

1. Heat the Earth Balance in a medium sized frying pan on Medium-High setting
2. Add the crushed garlic, bell peppers, onions to the pan and sauté until light brown
3. Add asparagus to a bowl of water, cover, and microwave for 2 minutes 
4. Drain the asparagus and add to the pan, sauté until all veggies are soft and golden brown
5. Add the whisked eggs to the pan and scramble in with the veggies 
6. Once the eggs are cooked add the goat cheese and allow it to melt into the scramble
7. Garnish with cilantro and add salt and pepper to taste

For a hearty breakfast, serve with a tall glass of fresh orange juice and a slice of whole grain toast. 

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