Though there are many recipes in Simple Pleasures that use whole grains, I’ve devoted a special section to grains because they are such an important part of a vegan or vegetarian diet. Whole grains are the seed of a plant, and they contain within them the nutrients and energy to support the growth of a plant. That’s why they are so nutritious.
Whole grains are a source of protein. In fact, quinoa contains all the essential amino acids. Grains also contain phytochemicals, antioxidants, B vitamins, vitamin E, magnesium, iron, and fiber. They have been shown to reduce the risk of heart disease, stroke, cancer, diabetes, and obesity. And to top all this, they are delicious and add texture to a dish.
The following cooking chart for the most popular grains works as a quick reference. If you soak grains overnight, you can cut the cooking times below by ten to fifteen minutes. Soaking the grains makes them easier to digest, but it is not necessary. It is a good idea to rinse quinoa well in a fine strainer for one to two minutes before cooking. Its natural coating can taste bitter.
1. Put grains and water into a saucepan.
2. Add sea salt—about ½ teaspoon.
3. Cover pot and bring to a boil over high heat.
4. Reduce the heat to low and steam for the cooking time.
5. Test grains for tenderness.
6. If grains need more time and all the water has been absorbed, add ¼ cup water and cook for 5 to 10 minutes more.
You can be creative with grains and treat many of them like pasta. Just add herbs and veggies of your choice and you have a yummy dish.
SERVES 6
TOTAL TIME: 45 MINUTES
Farro is crunchy and easy to prepare. It’s a great substitute for rice and is more nutritious.
| 1 | cup farro |
| 2 | cups water |
| Salt | |
| 6 | ounces string beans |
| 1 | cup pure olive oil, for frying |
| 4 | large shallots, 3 thinly sliced, 1 minced |
| 1 | cup spelt or garbanzo bean flour |
| 3 | cremini mushrooms, thinly sliced |
| 2 | tablespoons sherry vinegar |
| 1 | tablespoon balsamic vinegar |
| 1 | garlic clove, minced |
| 1 | teaspoon thyme leaves |
| ¼ | cup plus 2 tablespoons extra-virgin olive oil |
| 3 | tablespoons salted toasted hazelnuts, coarsely chopped |
| Freshly ground pepper |
1. In a medium saucepan, cover the farro with 2 cups water and bring to a boil. Cover pan, remove from the heat, and let stand for 15 minutes.
2. Drain the farro and return it to the pan. Add 2 more cups of water and a pinch of salt and bring to a boil. Cook the farro over high heat until al dente, about 10 minutes; then drain well.
3. Meanwhile, in a saucepan of boiling salted water, cook the string beans until crisp-tender, about 5 minutes; drain. Rinse the beans under cold water and pat dry.
4. Heat olive oil in a medium saucepan. In a small bowl, toss the sliced shallots with the flour, separating them into rings. Transfer the shallots to a strainer and tap off the excess flour.
5. Add the shallots to the hot oil and fry over high heat, stirring, until golden, about 5 minutes.
6. Using a slotted spoon, transfer the fried shallots to paper towels to drain thoroughly; season lightly with salt.
7. Pour off all but 1 tablespoon of the oil from the saucepan. Add mushrooms and cook over high heat, stirring, until browned, about 3 minutes. Transfer to a plate.
8. In a medium-size bowl, whisk the sherry and balsamic vinegars with the minced shallot, garlic, and thyme. Whisk in the olive oil.
9. Add the farro, string beans, hazelnuts, and three-fourths of the fried shallots and toss gently.
10. Season with salt and pepper and transfer to a platter or shallow bowl. Garnish with the remaining fried shallots and serve.
SERVES 8
TOTAL TIME: 50 MINUTES
Here is another take on quinoa, a very versatile grain. There is so much you can do with quinoa, and every bite is full of great nutrients.
| 3 | cups water |
| Sea salt | |
| 1½ | cups quinoa, well rinsed |
| 1 | tablespoon olive oil |
| 1 | small red onion, chopped |
| 1 | medium zucchini, chopped |
| 2 | cups cooked shelled edamame |
| 2 | cups thawed frozen or fresh corn kernels |
| 2 | ripe Roma tomatoes, chopped |
| Freshly ground black pepper | |
| 3 | tablespoons chopped fresh parsley |
1. In a large saucepan, bring the water to a boil over high heat. Salt the water and add the quinoa. Reduce the heat to medium and cook for 20 to 30 minutes. Remove from the heat and set aside.
2. In a large skillet, heat the oil over medium heat. Add the onion, cover, and cook until softened, about 5 minutes.
3. Add the zucchini and cook, uncovered, until softened, about 7 minutes, stirring occasionally. Stir in the edamame, corn, tomatoes, sea salt, and freshly ground black pepper to taste. Cook 5 minutes, stirring occasionally, until heated through.
4. Add the quinoa and parsley, stirring gently to combine. Serve right away.
SERVES 8
ACTIVE TIME: 20 MINUTES
TOTAL TIME: 40 MINUTES
Here is another way to make quinoa delicious. I just love curry.
| 1 | cup dry quinoa, rinsed |
| 2 | cups water |
| 1 | tablespoon curry powder |
| 1 | teaspoon cumin |
| ½ | teaspoon ground red pepper |
| Pinch of sea salt | |
| 2 | medium carrots, peeled and shredded (about 1 cup) |
| 1 | (15-ounce) can chickpeas, rinsed and drained |
| 3 | green onions, thinly sliced |
| 2 | Granny Smith apples, halved, cored, and chopped |
| ¼ | cup toasted pumpkin seeds |
| ½ | cup finely chopped parsley |
FOR THE DRESSING:
| 3 | tablespoons extra-virgin olive oil |
| 1 | tablespoon apple cider vinegar |
| Juice of 2 limes | |
| Sea salt and freshly ground black pepper to taste | |
| 1½ | cups mixed greens per serving of salad (about 12 cups total) |
1. In a saucepan, combine quinoa, water, spices, and salt. Bring to a boil, cover, then simmer on low heat for 15 to 20 minutes until quinoa turns transparent and liquid is absorbed. Fluff with a fork, cool, and place in a large bowl.
2. Add carrots, chickpeas, green onions, apples, pumpkin seeds, and parsley.
3. Make the dressing: Whisk together olive oil, apple cider vinegar, lime juice, sea salt, and freshly ground black pepper. Pour over the quinoa mixture and toss.
4. Mix into greens and serve.
SERVES 8
TOTAL TIME: 1 HOUR AND 10 MINUTES
Three grains in one salad plus black beans makes for a very nutritious dish.
| ½ | cup pearl barley |
| 7 | cups water, divided |
| ½ | cup short-grain brown rice |
| ½ | cup bulgur |
| 1 | tablespoon olive oil |
| 3 | ancho chiles, stemmed, seeded, and broken into pieces |
| 1 | large onion, chopped |
| 2 | garlic cloves, chopped |
| 2 | quarts vegetable broth |
| 1½ | cups canned diced tomatoes |
| 6 | sprigs cilantro, plus ¼ cup chopped cilantro |
| 1 | teaspoon ground allspice |
| Sea salt and freshly ground pepper | |
| ½ | pound shiitake mushrooms, stems discarded, caps thinly sliced |
| 1 | (15-ounce) can black beans, drained and rinsed |
| 1 | medium carrot, finely diced |
| 1 | medium zucchini, finely diced |
| ½ | cup salted roasted pumpkin seeds |
1. In a medium saucepan, cover the barley with 4 cups of water and bring to a boil. Cover and simmer over low heat until tender, about 35 minutes; drain. Return the barley to the pan and cover.
2. In another medium saucepan, cover the brown rice with 2 cups of water and bring to a boil. Cover and simmer over low heat until tender, about 35 minutes. Drain the brown rice and add to the barley.
3. In a medium bowl, cover the bulgur with 1 cup of hot water. Cover and let stand until the water is absorbed, 10 minutes.
4. In a large, heavy pot, heat the olive oil. Add the chiles, onion, and garlic and cook over moderately high heat, stirring occasionally, until the onion is lightly browned, about 5 minutes.
5. Add the broth, tomatoes, cilantro sprigs, and allspice and season with 1 tablespoon salt and a pinch of freshly ground pepper. Bring to a boil, then cover and simmer over low heat for 45 minutes. Let cool slightly. Puree the contents of the pot in a blender and return to the pan.
6. Add the mushrooms, black beans, carrot, zucchini, and parsnip to the puree and bring to a boil. Cover and simmer over low heat for 20 minutes.
Add the barley, rice, and bulgur and season with salt and pepper.
7. Serve in a tureen and sprinkle pumpkin seeds on top; serve extra pumpkin seeds on the side.
SERVES 8
TOTAL TIME: 1 HOUR AND 10 MINUTES
Squash is an easy comfort food, one of my favorites.
1. Preheat oven to 375°F. On a large rimmed baking sheet, toss the diced squash with the whole shallots, sage, and 1 tablespoon of the oil and season with sea salt and freshly ground black pepper. Roast for 40 minutes, turning once, until the squash and shallots are softened and browned in spots. Crumble the sage. Leave the oven on.
2. In a large enameled cast-iron casserole, melt 1 tablespoon Earth Balance “butter” in the remaining 1 tablespoon oil. Add the barley and cook over moderate heat, stirring, until golden, 7 minutes. Add the minced shallot and cook until softened. Add the vegetable stock and bring to a boil, 30 minutes. Season with sea salt and freshly ground black pepper. Cover and bake for 35 minutes, or until barley is al dente.
3. Stir the chestnuts into the barley and simmer over moderate heat until the liquid is thickened and nearly absorbed, about 5 minutes. Stir in the remaining 2 tablespoons Earth Balance “butter”, the roasted squash, shallots, sage, and parsley. Season with sea salt and freshly ground pepper and serve.
SERVES 4
ACTIVE TIME: 5 MINUTES
TOTAL TIME: 30 MINUTES
This hearty grain dish will fill you up.
| 2 | cups coarse bulgur, rinsed |
| 2 | cups hot water |
| 1 | medium zucchini, cut into ¼-inch dice |
| 1 | medium carrot, cut into ¼-inch dice |
| 1 | small red onion, cut into ¼-inch dice |
| ¼ | cup extra-virgin olive oil |
| Sea salt and freshly ground black pepper | |
| 1 | tablespoon tomato paste |
| ¼ | cup fresh lemon juice |
| ½ | medium cucumber, peeled, seeded, and cut into ¼-inch dice |
| Red pepper flakes |
1. Preheat oven to 400°F. In a large bowl, cover the bulgur with the hot water. Cover the bowl with a plate and let stand until the water has been absorbed and the bulgur is tender, about 20 minutes.
2. On a large rimmed baking sheet, drizzle the zucchini, carrot, and onion with 2 tablespoons olive oil. Season with sea salt and freshly ground black pepper and toss well. Roast for about 15 minutes, until the vegetables are slightly softened. Remove from oven and let cool on the baking sheet.
3. Fluff the bulgur with a fork. Stir in the tomato paste. Fold in the roasted vegetables, lemon juice, cucumber, and remaining 2 tablespoons olive oil. Season with sea salt, freshly ground black pepper, and red pepper flakes.
4. Serve at room temperature or slightly chilled.
SERVES 6
TOTAL TIME: 1 HOUR AND 25 MINUTES
Creamy, yummy, warms your tummy.
| 3¾ | cups vegetable broth |
| 1 | cup polenta |
| 3½ | tablespoons extra-virgin olive oil |
| 4 | large garlic cloves, finely chopped |
| 4 | teaspoons chopped fresh lemon thyme |
| ½ | teaspoon sea salt, plus additional to taste |
| ¼ | teaspoon freshly ground black pepper, plus additional to taste |
| ¼ | cup balsamic vinegar |
| ¼ | cup oil-packed sun-dried tomatoes, drained and very finely chopped or pureed |
| 5 | Italian or Japanese eggplants, cut into 1-inch cubes |
| 2 | medium zucchini, cut into 1-inch-thick slices |
| 2 | medium red onions, cut into eighths |
| 8 | small red potatoes, quartered |
1. Preheat the oven to 400°F. Lightly oil a 9- by 5-inch loaf pan and set aside.
2. In a large stockpot, bring 3½ cups broth to a boil over high heat. Slowly add the polenta, stirring constantly with a long-handled wooden spoon. Reduce the heat to low and stir in 1 tablespoon oil, half the garlic, half the thyme, sea salt, and freshly ground black pepper.
3. Cover and cook, stirring occasionally, until polenta is tender, about 15 minutes. Remove from heat and let stand, covered, 5 minutes.
4. Spread the polenta mixture in the bottom of the oiled loaf pan. Let stand until firm, about 20 minutes.
5. Unmold onto an ungreased baking sheet and cut into 12 slices.
6. Brush the tops evenly with ½ tablespoon oil and set aside. In a large bowl, combine the remaining broth and oil, the vinegar, sun-dried tomatoes, and the remaining garlic and thyme. Add the eggplant, zucchini, onions, and potatoes. Season with sea salt and freshly ground black pepper and toss well to combine.
7. Let marinate for about 15 minutes at room temperature. Transfer the vegetables to a large rimmed baking sheet. Bake 30 minutes, or until tender and lightly browned, stirring and turning halfway through cooking time. Remove from oven and cover with foil to keep warm.
8. Set the oven to broil and broil the polenta slices 6 to 8 inches from the heat source until lightly browned.
9. Place 2 polenta slices on each of six serving plates and top each slice with the vegetables and cooking juices. Serve right away.
SERVES 4
ACTIVE TIME: 30 MINUTES
TOTAL TIME: 2 HOURS AND 30 MINUTES
I love beets. They contain so much iron. The crunchy pumpkin seeds will add texture to your salad.
| 4 | medium beets |
| 3 | tablespoons extra-virgin olive oil, divided |
| 1 | cup uncooked wheat berries |
| 2 | cups water |
| ½ | cup unsalted pumpkin seeds, toasted and divided |
| 1 | tablespoon Dijon mustard |
| 1 | tablespoon sherry vinegar |
| ¼ | teaspoon sea salt |
| ¼ | teaspoon freshly ground black pepper |
 |
cup diced celery |
| ¼ | cup thinly sliced shallots |
| 2 | tablespoons chopped fresh chives |
1. Preheat oven to 400°F.
2. Leave root and 1 inch of stem on beets and scrub beets with a brush. Place beets in center of a 16- by 12-inch sheet of foil; drizzle with 1 tablespoon olive oil. Fold foil over beets; tightly seal edges.
3. Bake for 1 hour and 20 minutes, or until tender.
4. While the beets cook, combine wheat berries and 2 cups of water in a medium saucepan and bring to a boil. Cover, reduce heat, and simmer for 1 hour, or until tender, stirring occasionally. Drain; cool slightly.
5. Unwrap beets and let cool. Trim off beet roots; rub off skins. Cut beets into wedges.
6. Place ¼ cup pumpkin seed kernels in a large bowl and coarsely crush with the back of a spoon. Add mustard, vinegar, salt, and pepper and stir well with a whisk. Gradually add remaining 2 tablespoons olive oil, stirring constantly with a whisk.
7. Add beets, wheat berries, and chives to dressing and toss gently. Sprinkle with the remaining ¼ cup pumpkin seeds and serve.
