This spiced noodle salad is filled with crunchy fresh vegetables and topped with savory grilled portobello mushrooms to create an ideal meal.
Yield: 4 servings • Advance prep: Make Teriyaki Sauce (page 166).
Noodles from 4 packages (2 ounces each) ramen, broken apart
Seasoning packets from the ramen (optional; see Cook Smart, page 49)
4 cups shredded broccoli stalks (see Cook Smart)
Juice from 1 lime
1 tablespoon seasoned rice vinegar
½ to 1 teaspoon red pepper flakes
1½ cups Teriyaki Sauce (page 166)
1 cup slivered red bell pepper
1 cup minced scallions
1 cup trimmed and sliced snow peas, in 1-inch pieces
Pinch ground pepper
Salt (optional)
4 portobello mushrooms, stems and gills removed
2 tablespoons salt-free vegetable broth
1 tablespoon reduced-sodium tamari
1¼ teaspoons seasoned rice vinegar
¼ teaspoon five-spice powder
¼ teaspoon ground pepper
Minced scallions
Toasted sesame seeds
To make the salad, bring a large pot of water to a boil over high heat. Add the noodles and optional seasoning packets and decrease the heat to medium-high. Cook, stirring occasionally, until the noodles are tender but still firm, about 3 minutes. Drain and rinse under cold water to stop the cooking. Drain again.
Put the noodles, broccoli stalks, lime juice, vinegar, and ½ teaspoon of the red pepper flakes in a large bowl and toss to combine. Add the teriyaki sauce, bell pepper, scallions, snow peas, and pepper and toss again. Season with salt to taste and more of the red pepper flakes if desired. Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
To prepare the mushrooms, mist them with olive oil spray. Put them in a 13 x 9-inch nonreactive baking pan stem-side up.
Put the broth, tamari, vinegar, five-spice powder, and pepper in a small bowl and stir to combine. Pour the mixture evenly over the mushrooms and let marinate at room temperature for 30 minutes.
Preheat a grill, grill pan, or electric grill to medium-high heat.
Lightly oil the grill with canola oil. Put the mushrooms on the grill stem-side up. Cook until marked, about 5 minutes. Turn over and cook until the other side is marked and the flesh is soft and tender in the center, about 5 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
To assemble and garnish the dish, divide the salad evenly among four plates. Cut each mushroom into ½-inch-thick slices. Fan the slices from 1 mushroom over each serving. Sprinkle scallions and sesame seeds over the top.
Per serving: 611 calories, 22 g protein, 16 g fat (7 g sat), 103 g carbs, 1,070 mg sodium, 84 mg calcium, 8 g fiber
Note: Analysis doesn’t include scallions and toasted sesame seeds for garnish.
• Broccoli stalks are the sweetest part of broccoli, but they are often discarded. For convenience, you can substitute 12 ounces of store-bought broccoli slaw. Add it to the noodles during the last 15 seconds of cooking just to brighten the color; it should still retain some crunch.
Adzuki beans, sometimes labeled “azuki” beans, are small red beans popular in Japanese cuisine, where they are used most often in desserts. They are also excellent in savory dishes, such as this crunchy salad, which has a delectable dressing with a rich flavor, thanks to the tahini.
Yield: 4 servings • Advance prep: Make Scallion-Tahini Dressing (page 178).
2 zucchini, quartered lengthwise
6 cups chopped romaine lettuce
2 (15-ounce) cans adzuki beans, drained and rinsed
3 cups chopped Chinese cabbage
1 cup chopped snow peas
4 cloves garlic, minced
1 tablespoon grated fresh ginger
1 cup Scallion-Tahini Dressing (page 178), plus more if desired
Put the zucchini on the grill cut-side down and cook until marked, about 3 minutes. Turn over and cook until the other cut side is marked, about 3 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
When the zucchini are cool enough to handle, cut them crosswise into ½-inch pieces. Put the zucchini, lettuce, beans, cabbage, snow peas, garlic, and ginger in a large bowl and toss gently to combine. Drizzle the dressing over the top and toss to coat. Taste and add more dressing if desired.
Per serving: 360 calories, 19 g protein, 4 g fat (1 g sat), 65 g carbs, 292 mg sodium, 168 mg calcium, 19 g fiber
Make this Italian salad in summer, when tomatoes are at their best. This updated version adds even more vegetables, along with tempeh for a protein boost, and nestles the salad on a bed of fresh arugula. When making the Italian Tempeh for this salad, be sure to reserve any leftover marinade for basting the vegetables as they grill.
See photo between pages 92 and 93.
Yield: 4 servings • Advance prep: Make Italian Tempeh (page 89) and Italian Dressing (page 175).
7 slices ciabatta, about 1 inch thick
1 zucchini, cut lengthwise into ½-inch-thick slabs (see Cook Smart)
1 red bell pepper, cut into ½-inch-thick rings
3 slices red onion, about ½ inch thick
8 ounces Italian Tempeh (page 89), marinade reserved, chopped
1½ pounds tomatoes, preferably heirloom, seeded and chopped
1 cucumber, peeled, seeded, and chopped
1 cup fresh basil leaves, lightly packed and torn
½ cup chopped kalamata olives
¾ cup Italian Dressing (page 175)
4 cups arugula, lightly packed
Preheat a grill, grill pan, or electric grill to medium heat.
Lightly oil the grill with canola oil. Put the bread on the grill and cook until marked, about 4 minutes. Turn over and cook until the other side is marked, about 3 minutes. (If using an electric grill, keep it open for both the bread and the vegetables and cook a few minutes longer if necessary.) Tear the bread into bite-sized pieces.
Put the zucchini, bell pepper, and onion on the grill and cook until marked, about 5 minutes, occasionally basting with the reserved marinade. Turn over and cook in the same fashion until the other side is marked, about 5 minutes.
When the pepper, zucchini, and onion are cool enough to handle, chop them and put them in a large bowl. Add the tempeh, tomatoes, cucumber, basil, olives, and bread and stir gently to combine. Add ½ cup of the dressing and toss to coat.
Divide the arugula evenly among four plates and top with the tempeh mixture. Serve with the remaining dressing on the side.
Per serving: 593 calories, 26 g protein, 22 g fat (4 g sat), 79 g carbs, 641 mg sodium, 111 mg calcium, 8 g fiber
• After preparing the tempeh, put the zucchini in the leftover marinade prior to grilling for extra flavor.
Lighter salads have their place on the table, but this salad is a meal in itself and substantial enough to satisfy even the heartiest appetites. The fresh vegetables provide a wonderful contrast to the grill flavor of the seitan and potatoes, and the creamy, zesty dressing accents the dish beautifully.
Yield: 8 servings
Advance prep: Make Seitan Roasts (page 90) and All-Purpose Dry Rub (page 158). Soak the cashews for 1 hour.
3 tablespoons cashews, soaked in cold water for 1 hour and drained
3 tablespoons unsweetened soy milk
3 tablespoons cider vinegar
1 shallot, chopped
1 tablespoon vegan prepared horseradish
½ teaspoon light brown sugar
Pinch ground pepper
Salt (optional)
12 ounces red potatoes, scrubbed and cut into 2-inch cubes
1 tablespoon cider vinegar
1 cup sliced green beans, in 1-inch pieces
1 tablespoon All-Purpose Dry Rub (page 158)
1 pound Seitan Roasts (page 90), cut into ½-inch-thick slices
6 cups mixed salad greens
1 cup cherry tomatoes, halved
1 carrot, shredded
2 radishes, sliced
2 slices red onion, about ½ inch thick, quartered
To make the dressing, put the cashews, soy milk, vinegar, shallot, horseradish, brown sugar, and pepper in a small blender and process until smooth. Season with salt to taste if desired. The dressing can be used immediately or may be stored in a covered container in the refrigerator for up to 1 week.
To make the salad, put the potatoes in a medium saucepan and add water to cover. Bring to a boil over medium-high heat. Decrease the heat to low and simmer uncovered until fork-tender, about 8 minutes. Transfer the potatoes to a large bowl with a slotted spoon, reserving the hot water in the saucepan. Drizzle the vinegar over the potatoes and toss gently to coat.
Put the saucepan of water over medium-high heat and bring to a boil. Add the green beans and cook for 2 minutes. Drain and rinse under cold water to stop the cooking. Drain again.
Preheat a grill, grill pan, or electric grill to medium heat.
Rub the All-Purpose Dry Rub evenly over the seitan slices. Lightly oil the grill with canola oil.
Put the potatoes on the grill. Cook until marked, about 3 minutes. Return the potatoes to the bowl. (If using an electric grill, keep it open for both the potatoes and the seitan, and cook a few minutes longer if necessary.)
Put the seitan slices on the grill and cook until marked, about 4 minutes. Turn over and cook until the other side is marked, about 4 minutes.
Put the green beans, salad greens, tomatoes, carrot, radishes, and onion in the bowl with the potatoes and stir gently to combine. Divide the salad evenly among four plates. Top with the seitan slices and drizzle with the dressing.
Per serving: 229 calories, 20 g protein, 2 g fat (0.3 g sat), 25 g carbs, 862 mg sodium, 121 mg calcium, 5 g fiber
Smoky, a little sweet, and a little crunchy, the enticing blend of ingredients in this recipe results in a gourmet treat. For an eye-catching salad plate, mound the salad evenly on the greens, surround each serving with carrot and celery sticks, and offer crackers on the side. This salad also makes a super sandwich filling.
See photo facing page 92.
Yield: 6 servings
Advance prep: Make Classic Cutlets (page 91) and Smoke Booster (page 161). Marinate the cutlets for at least 8 hours.
½ cup Smoke Booster (page 161)
1 tablespoon reduced- sodium tamari
1 teaspoons hot sauce
2 teaspoons balsamic vinegar
1 teaspoon herbes de Provence
1 teaspoon maple syrup
¼ teaspoon salt
⅛ teaspoon ground pepper
4 Classic Cutlets (page 91)
Salad
½ cup chopped grilled onion (see page 14)
½ cup pomegranate seeds
⅓ cup minced celery
¼ cup slivered blanched almonds
3 tablespoons vegan mayonnaise, plus more if desired
1 tablespoon minced fresh thyme, or 1 teaspoon dried
¼ teaspoon dried tarragon
3 cups salad greens, lightly packed
To prepare the seitan, put the Smoke Booster, tamari, hot sauce, vinegar, herbes de Provence, maple syrup, salt, and pepper in a 13 x 9-inch nonreactive baking pan and stir to combine. Add the cutlets and turn to coat. Cover and refrigerate for 8 hours or up to 3 days, turning the cutlets occasionally.
Preheat a grill, grill pan, or electric grill to medium-high heat.
Lightly oil the grill with canola oil. Put the cutlets on the grill, reserving the marinade. Cook until marked, about 5 minutes, while occasionally basting with the marinade. Turn over and cook in the same fashion until the other side is marked, about 5 minutes longer. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
When the cutlets are cool enough to handle, dice them and put them in a medium bowl.
To assemble the salad, put the onion, pomegranate seeds, celery, almonds, vegan mayonnaise, thyme, and tarragon in the bowl with the diced cutlets and stir to combine. Add up to 1 tablespoon additional vegan mayonnaise for a moister consistency if desired.
Divide the greens evenly among six plates and top with the cutlet mixture.
Per serving: 305 calories, 18 g protein, 12 g fat (1 g sat), 20 g carbs, 936 mg sodium, 143 mg calcium, 5 g fiber
This versatile dish takes only minutes to prepare once the tofu has marinated. These tofu triangles make an appearance in this book atop Porcini and Sausage Paella (page 118), and they also work well in salads or sandwiches.
Yield: 4 servings • Advance prep: Press the tofu and then marinate it for at least 2 hours.
⅓ cup salt-free vegetable broth
1 tablespoon minced jalapeño chile
1 tablespoon freshly squeezed lemon juice
1 tablespoon olive oil
1 tablespoon red wine vinegar
2 teaspoons minced shallot
2 cloves garlic, minced
1 teaspoon agave nectar
1 teaspoon smoked paprika
¾ teaspoon salt
½ teaspoon lemon pepper
¼ teaspoon dried thyme
¼ teaspoon ground pepper
1 pound extra-firm tofu, pressed (see page 14), cut into 8 slabs, then cut diagonally into triangles
Put the broth, chile, lemon juice, oil, vinegar, shallot, garlic, agave nectar, paprika, salt, lemon pepper, thyme, and pepper in a small blender and process until smooth. Pour the marinade into a 13 x 9-inch nonreactive baking pan. Add the tofu and turn to coat. Cover and refrigerate for 2 hours or up to 3 days, turning the tofu occasionally.
Preheat a grill, grill pan, or electric grill to medium-high heat.
Lightly oil the grill with canola oil. Put the tofu on the grill, reserving the marinade. Cook until marked, about 5 minutes, while occasionally basting with the marinade. Turn over and cook in the same fashion until the other side is marked, about 5 minutes longer. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
Per serving: 194 calories, 17 g protein, 12 g fat (2 g sat), 4 g carbs, 277 mg sodium, 135 mg calcium, 0 g fiber
Combining Smoke Booster with coffee and a hint of harissa paste creates layers of flavor in this subtle marinade. I especially like this tofu slathered with Creamy Harissa Sauce (page 172) for a double dose of Middle Eastern flair.
See photo facing page 93.
Yield: 4 servings • Advance prep: Make Smoke Booster (page 161). Press the tofu and then marinate it for at least 8 hours.
½ cup Smoke Booster (page 161)
¼ cup brewed coffee
2 tablespoons seasoned rice vinegar
1 clove garlic, minced
½ teaspoon agave nectar
½ teaspoon harissa paste, homemade (page 160) or store-bought
½ teaspoon prepared yellow mustard
¼ teaspoon salt
Pinch ground pepper
1 pound extra-firm tofu, pressed (see page 14) and cut into 8 slabs
Put the Smoke Booster, coffee, vinegar, garlic, agave nectar, harissa paste, mustard, salt, and pepper in a 13 x 9-inch nonreactive baking pan and stir to combine. Add the tofu and turn to coat. Cover and refrigerate for 8 hours or up to 3 days, turning the tofu occasionally.
Preheat a grill, grill pan, or electric grill to medium-high heat.
Lightly oil the grill with canola oil. Put the tofu on the grill, reserving the marinade. Cook until marked, about 5 minutes, while occasionally basting with the marinade. Turn over and cook in the same fashion until the other side is marked, about 5 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
Per serving: 193 calories, 17 g protein, 11 g fat (2 g sat), 6 g carbs, 436 mg sodium, 134 mg calcium, 2 g fiber
Vegan kitchens just can’t have enough grilled tofu recipes. This appealing version uses five-spice powder, a Chinese seasoning blend that traditionally consists of star anise, cloves, cinnamon, fennel seeds, and Sichuan pepper. This tasty tofu is wonderful in wraps.
Yield: 4 servings • Advance prep: Press the tofu and then marinate it for at least 8 hours.
3 tablespoons reduced- sodium tamari
2 tablespoons freshly squeezed lime juice
2 tablespoons mirin
3 cloves garlic, minced
1 tablespoon sriracha sauce
1½ teaspoons dark brown sugar
¾ teaspoon five-spice powder
1 pound extra-firm tofu, pressed (see page 14) and cut into 4 slabs
Put the tamari, lime juice, mirin, garlic, sriracha sauce, brown sugar, and five-spice powder in a 13 x 9-inch nonreactive baking pan and stir to combine. Add the tofu and turn to coat. Cover and refrigerate for 8 hours or up to 3 days, turning the tofu occasionally.
Preheat a grill, grill pan, or electric grill to medium-high heat.
Lightly oil the grill with canola oil. Put the tofu on the grill, reserving the marinade. Cook until marked, about 5 minutes, while occasionally basting with the marinade. Turn over and cook in the same fashion until the other side is marked, about 5 minutes longer. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
Per serving: 205 calories, 19 g protein, 11 g fat (2 g sat), 9 g carbs, 643 mg sodium, 135 mg calcium, 0 g fiber
White wine helps pack these tofu slices with umami. With its enticing blend of seasonings, this tofu is a terrific main dish as is, or try it in the Italian Tofu Sandwiches (page 58) or Linguine Puttanesca with Tofu (page 109).
Yield: 4 servings • Advance prep: Press the tofu and then marinate it for at least 1 hour.
3 tablespoons dry white wine
1 tablespoon salt-free vegetable broth
1 tablespoon balsamic vinegar
2 teaspoons olive oil
1 teaspoon nutritional yeast flakes
½ teaspoon garlic powder
½ teaspoon Italian seasoning blend
½ teaspoon onion powder
¼ teaspoon red pepper flakes
Generous pinch ground pepper
1 pound extra-firm tofu, pressed (see page 14) and cut into 8 slabs
Put the wine, broth, vinegar, oil, nutritional yeast, garlic powder, Italian seasoning blend, onion powder, red pepper flakes, and pepper in a 13 x 9-inch nonreactive baking pan and stir to combine. Add the tofu and turn to coat. Cover and refrigerate for 1 hour or up to 3 days, turning the tofu occasionally.
Preheat a grill, grill pan, or electric grill to medium-high heat.
Lightly oil the grill with canola oil. Put the tofu on the grill, reserving the marinade. Cook until marked, about 5 minutes, while occasionally basting with the marinade. Turn over and cook in the same fashion until the other side is marked, about 5 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
Per serving: 213 calories, 18 g protein, 13 g fat (2 g sat), 5 g carbs, 219 mg sodium, 135 mg calcium, 0 g fiber
Chimichurri sauce, which originated in Argentina, is best known in its green incarnation made with parsley, but red versions are also traditional and popular. Although red chimichurri sauce complements many grilled foods, including tempeh and portobello mushrooms, I’m partial to using it with tofu, as in this recipe.
See photo between pages 92 and 93.
Yield: 4 servings
Advance prep: Make Red-Hot Chimichurri Sauce (page 168). Press the tofu and then marinate it for at least 1 hour.
1 tablespoon reduced- sodium tamari
1 pound extra-firm tofu, pressed (see page 14) and cut into 8 slabs
1 cup Red-Hot Chimichurri Sauce (page 168)
2 tablespoons salt-free vegetable broth
Put the tamari in a 13 x 9-inch nonreactive baking pan. Add the tofu and turn each piece to coat. Pour ½ cup of the chimichurri sauce over the tofu and turn to coat again. Cover and refrigerate for 1 hour or up to 24 hours.
Preheat a grill, grill pan, or electric grill to medium-high heat.
Lightly oil the grill with canola oil. Put the tofu on the grill, reserving the marinade. Cook until marked, about 5 minutes, while occasionally basting with the marinade. Turn over and cook in the same fashion until the other side is marked, about 5 minutes longer. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
Put the remaining ½ cup of chimichurri sauce, any remaining marinade, and the broth in a small saucepan over low heat and stir to combine. Heat, stirring occasionally, until steaming, about 4 minutes. To serve, drizzle the sauce over the tofu.
Per serving: 201 calories, 18 g protein, 12 g fat (2 g sat), 6 g carbs, 534 mg sodium, 139 mg calcium, 0 g fiber
• If serving the tofu with a cooked grain, such as rice or quinoa, stir 2 tablespoons of chimichurri sauce into the cooking water to subtly flavor the grain.
In this impressive dish, marinated grilled tofu is smothered in an herbed mushroom sauce. It’s a stunning centerpiece for a formal meal when entertaining, and a wonderful introduction to tofu for those who have never tried it.
Yield: 4 servings • Advance prep: Press the tofu and then marinate it for at least 1 hour.
3 tablespoons balsamic vinegar
1½ tablespoons ketchup
1½ teaspoons agave nectar
½ teaspoon onion powder
¼ teaspoon garlic powder
¼ teaspoon salt
¼ teaspoon ground pepper
1 pound extra-firm tofu, pressed (see page 14) and cut into 8 slabs
1 tablespoon olive oil
1 shallot, minced
3 tablespoons minced red bell pepper
2 tablespoons minced celery ¾ teaspoon dried thyme
½ teaspoon herbes de Provence
12 ounces cremini mushrooms, sliced
2 cloves garlic, minced
1 cup salt-free vegetable broth, chilled or at room temperature
1 tablespoon cornstarch
1 tablespoon minced fresh parsley, for garnish
To prepare the tofu, put the vinegar, ketchup, agave nectar, onion powder, garlic powder, salt, and pepper in a 13 x 9-inch nonreactive baking pan and stir to combine. Add the tofu and turn to coat. Cover and refrigerate for 1 hour or up to 3 days, turning the tofu occasionally.
Preheat a grill, grill pan, or electric grill to medium-high heat.
Lightly oil the grill with canola oil. Put the tofu on the grill, reserving the marinade for the sauce. Cook until marked, about 5 minutes. Turn over and cook until the other side is marked, about 5 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
To make the sauce, heat the oil in a large skillet on an outdoor grill or on the stove over medium heat. Add the shallot, bell pepper, celery, thyme, and herbes de Provence and cook, stirring occasionally, until softened, about 3 minutes. Add the mushrooms and garlic. Cook, stirring occasionally, until the mushrooms are just tender, about 3 minutes.
Put the broth and cornstarch in a small bowl and whisk to form a slurry. Pour the slurry and the reserved marinade into the skillet. Cook, stirring constantly, until thickened, about 3 minutes. Put the tofu in the skillet and turn to coat. Cook until the tofu is heated through, about 3 minutes. Serve garnished with the parsley.
Per serving: 262 calories, 21 g protein, 14 g fat (3 g sat), 13 g carbs, 129 mg sodium, 201 mg calcium, 1 g fiber
If you’re lucky, you may be able to buy smoked tofu at a local market. Fortunately, you can also make it at home using this recipe or, if you don’t have a smoker, using the recipe on page 88. If you make this indoors, keep in mind that it’s called “smoked” for a reason. Be prepared: Your smoke alarm is likely to go off.
Yield: 4 servings • Advance prep: Make Smoke Booster (page 161). Press the tofu and then marinate it for at least 1 hour.
2 tablespoons Smoke Booster (page 161)
2 tablespoons salt-free vegetable broth
1 tablespoon dry red wine or additional broth
½ teaspoon maple syrup
⅛ teaspoon salt
Pinch ground pepper
1 pound extra-firm tofu, pressed (see page 14) and cut into 8 slabs
Put the Smoke Booster, broth, wine, maple syrup, salt, and pepper in a 13 x 9-inch nonreactive baking pan and stir to combine. Add the tofu and turn to coat. Cover and refrigerate for 1 hour or up to 3 days, turning the tofu occasionally.
Prepare a stovetop smoker by adding about 2 tablespoons of wood chips to the bottom. Using the smoker according to the manufacturer’s directions, put the tofu on the smoking rack and smoke for at least 30 minutes, turning once halfway through the cooking time. Longer smoking will result in a chewier texture.
Smokers may also be used on an outdoor grill. Follow the manufacturer’s directions and cook as directed.
Per serving: 181 calories, 17 g protein, 11 g fat (2 g sat), 4 g carbs, 114 mg sodium, 135 mg calcium, 0 g fiber
If you don’t have a smoker, you can still enjoy the irresistible flavors characteristic of smoked tofu — especially if you cook the tofu on a grill and use a smoker box or foil smoke packet (see page 11). This tofu is sensational in sandwiches, salads, soups, and other dishes.
Yield: 4 servings • Advance prep: Press the tofu and then marinate it for at least 8 hours.
3 tablespoons brewed coffee
1 tablespoon liquid smoke
1 tablespoon reduced- sodium tamari
1 tablespoon cider vinegar
2 teaspoons light brown sugar
1 teaspoon onion powder
1 teaspoon smoked paprika
1 teaspoon olive oil
½ teaspoon garlic powder
½ teaspoon vegan Worcestershire sauce
⅛ teaspoon ground pepper
1 pound extra-firm tofu, pressed (see page 14) and cut into 8 slabs
Put the coffee, liquid smoke, tamari, vinegar, brown sugar, onion powder, paprika, oil, garlic powder, vegan Worcestershire sauce, and pepper in a 13 x 9-inch nonreactive baking pan and stir to combine. Add the tofu and turn to coat. Cover and refrigerate for 8 hours or up to 24 hours, turning the tofu occasionally.
Cover the grates of an outdoor grill with foil. Preheat the grill to medium-low heat.
Lightly mist the foil with cooking spray. Put the tofu on the foil, reserving the marinade. Cook for about 30 minutes, occasionally basting with the marinade. Turn over and cook in the same fashion until the tofu is browned and firm and has a slightly chewy texture, about 20 minutes.
Preheat the oven to 250 degrees F. Line a baking sheet with parchment paper or mist it with cooking spray.
Put the tofu on the lined baking sheet, reserving the marinade. Bake for 45 minutes, occasionally basting with the marinade. Turn the tofu over and bake in the same fashion until the tofu is browned and firm and has a slightly chewy texture, about 45 minutes.
Per serving: 199 calories, 18 g protein, 12 g fat (2 g sat), 6 g carbs, 208 mg sodium, 138 mg calcium, 0 g fiber
• Although this method is designed to not use a smoker, if you have a stovetop smoker, try using it to cook the tofu for an especially rich smoked flavor.
Light and savory, this tempeh is essential for Panzanella with Tempeh (page 77) but be sure to reserve the marinade. Also try this tempeh topped with Bell Pepper and Sun-Dried Tomato Sauce (page 171), or crumble any leftovers for a terrific pizza topping.
Yield: 4 servings • Advance prep: Make Smoke Booster (page 161). Marinate the tempeh for at least 8 hours.
2 (8-ounce) packages tempeh, poached (see page 14)
½ cup salt-free vegetable broth
½ cup dry red wine
2 tablespoons Smoke Booster (page 161), or 1 teaspoon liquid smoke
1 tablespoon reduced- sodium tamari
1 tablespoon olive oil
4 cloves garlic, minced
2 teaspoons Italian seasoning blend
1 teaspoon onion powder
1 teaspoon ground pepper
Cut each piece of tempeh in half crosswise, then cut the pieces in half laterally to make 8 thin patties.
Put the broth, wine, Smoke Booster, tamari, oil, garlic, Italian seasoning blend, onion powder, and pepper in a 13 x 9-inch nonreactive baking pan and stir to combine. Add the tempeh and turn to coat. Cover and refrigerate for 8 hours or up to 3 days, turning the tempeh occasionally.
Preheat a grill, grill pan, or electric grill to medium-high heat.
Remove the tempeh from the marinade and lightly mist it with olive oil spray. Put the tempeh on the grill and cook until marked, about 7 minutes, occasionally basting with the marinade. Turn over and cook in the same fashion until the other side is marked, about 5 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
Per serving: 256 calories, 21 g protein, 15 g fat (4 g sat), 12 g carbs, 123 mg sodium, 113 mg calcium, 0 g fiber
These versatile seitan roasts can be sliced into cutlets or chopped in chunks and incorporated into a variety of dishes. The roasts are flavorful on their own but also stand up to an array of seasonings, so don’t hold back if you like to experiment. I always keep some of these in the freezer for easy meals.
Yield: Four 8-ounce roasts, 8 servings
2½ cups vital wheat gluten, plus more if needed
½ cup soy flour
¼ cup nutritional yeast flakes
3 cloves garlic, minced
1 teaspoon onion powder
½ teaspoon ground pepper
7 cups salt-free vegetable broth (for Slow Cooker Method), or 4 cups (for Oven Method), chilled, plus more if needed
½ cup dry red wine or additional broth
¼ cup no-salt-added tomato paste
2 tablespoons reduced- sodium tamari
2 tablespoons balsamic vinegar
Put the vital wheat gluten, soy flour, nutritional yeast, garlic, onion powder, and pepper in a medium bowl and stir to combine.
Put 1 cup of the broth and the wine, tomato paste, tamari, and vinegar in a small bowl and stir to combine. Pour into the flour mixture and stir with a fork. If necessary, add up to 2 tablespoons more vital wheat gluten or broth to make a firm, workable dough. Knead the dough in the bowl until cohesive, about 2 minutes.
Divide the dough into 4 equal pieces and shape each piece into a roast. Put the roasts in a slow cooker and pour in the remaining 6 cups of broth, adding more broth if needed to cover the roasts. Cook on low heat for 8 hours.
The texture of the seitan improves as it cools, so let cool completely before using. Cut into serving-size portions to store. Wrapped tightly and stored in a covered container or in ziplock bags, the seitan will keep for 4 days in the refrigerator or 3 months in the freezer.
Preheat the oven to 300 degrees F. Lightly oil a 13 x 9-inch glass baking pan.
Transfer the dough to the prepared pan and spread it evenly. The vital wheat gluten makes an elastic dough, so it will be a little challenging to spread it into the corners of the pan; try letting the mixture rest for 5 minutes to make it easier to spread, and repeat if necessary. Pour in 3 cups of the broth. Cover the pan tightly with foil and put the pan on a baking sheet in case of spillage. Bake for 1 hour. Turn off the heat and leave the seitan in the oven for 1 hour longer. The seitan won’t be shaped like a roast, but it can be used in the same way. Store as directed.
Per serving (slow cooker method): 205 calories, 33 g protein, 1 g fat (0.1 g sat), 13 g carbs, 196 mg sodium, 7 mg calcium, 1 g fiber
These cutlets are standard fare at my house. Seitan is versatile and absorbs seasonings well, making it a tasty stand-in for meat. It’s also high in protein and, like all plant-based foods, has no cholesterol.
Yield: Ten 4-ounce cutlets, 10 servings
2 cups vital wheat gluten, plus more if needed
½ cup nutritional yeast flakes
¼ cup chickpea flour
¼ cup soy flour
1 teaspoon garlic powder
1 teaspoon onion powder
¼ teaspoon ground white pepper
3¼ cups salt-free vegetable broth, plus more if needed
1 tablespoon Dijon mustard
¼ cup dry white wine or additional broth
1 teaspoon Italian seasoning blend
Preheat the oven to 300 degrees F.
Put the vital wheat gluten, ¼ cup of the nutritional yeast, and the chickpea flour, soy flour, garlic powder, onion powder, and white pepper in a medium bowl and stir to combine. Add 1¼ cups of the broth and the mustard and stir with a fork. If necessary, add up to 2 tablespoons more vital wheat gluten or broth to make a firm, workable dough. Knead the dough in the bowl until cohesive, about 2 minutes. Divide the dough into 10 equal pieces and shape each piece into a ball.
Put the remaining 2 cups of broth, remaining ¼ cup nutritional yeast, and the wine and Italian seasoning blend in a large roasting pan and stir to combine.
Tear off two 10-inch pieces of parchment paper. Sandwich a ball of dough between the pieces of parchment paper. Roll out with a rolling pin to form a cutlet no more than ¼ inch thick. Put the cutlet into the roasting pan and repeat until all of the cutlets are rolled. It’s okay if they overlap in the pan a bit.
Cover the pan tightly with foil and bake for 1 hour. Turn off the heat and leave the cutlets in the oven for 1 hour longer.
The texture of the seitan improves as it cools, so let it cool completely before using it. Wrapped tightly and stored in a covered container or in ziplock bags, the cutlets will keep for 4 days in the refrigerator or 3 months in the freezer.
Per serving: 175 calories, 21 g protein, 1 g fat (0.1 g sat), 10 g carbs, 45 mg sodium, 52 mg calcium, 2 g fiber
Once these flavorful cutlets are marinated, they can be on the dinner table within about fifteen minutes. Even though the cutlets are featured here as a main dish, they are also great in sandwiches.
Yield: 4 servings • Advance prep: Make Classic Cutlets (page 91). Marinate the cutlets for at least 1 hour.
2 tablespoons minced fresh basil, plus more for garnish
2 tablespoons balsamic vinegar
2 tablespoons red wine vinegar
3 cloves garlic, minced
2 teaspoons reduced- sodium tamari
1 teaspoon onion powder
1 teaspoon ketchup
¼ teaspoon ground pepper
4 Classic Cutlets (page 91)
Put the basil, vinegars, garlic, tamari, onion powder, ketchup, and pepper in a 13 x 9-inch nonreactive baking pan and stir to combine. Add the cutlets and turn to coat. Cover and refrigerate for 1 hour or up to 3 days, turning the cutlets occasionally.
Preheat a grill, grill pan, or electric grill to medium-high heat.
Lightly oil the grill with canola oil. Put the cutlets on the grill, reserving the marinade. Cook until marked, about 5 minutes, basting occasionally with the marinade. Turn over and cook in the same fashion until the other side is marked, about 5 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
Serve garnished with basil.
Per serving: 183 calories, 21 g protein, 1 g fat (0.1 g sat), 12 g carbs, 116 mg sodium, 56 mg calcium, 2 g fiber
Smoky Seitan Salad with Pomegranate Seeds, p. 80
Panzanella with Tempeh, p. 77
Grilled Tofu with Red-Hot Chimichurri Sauce over quinoa, p. 85
Red-Eye Tofu Steaks, p. 82
Despite the name “five-spice powder,” this Chinese seasoning blend often includes more than five ingredients. With that in mind, I’ve added ginger and coriander to the marinade for these savory cutlets, which are used in Lettuce Wraps (page 44). They can also turn a bowl of Asian Street Soup (page 49) into a meal and are wonderful on salads and in sandwiches and wraps.
Yield: 4 servings • Advance prep: Make Classic Cutlets (page 91). Marinate the cutlets for at least 1 hour.
4 Classic Cutlets (page 91)
1 tablespoon canola oil
2 cloves garlic, minced
1 teaspoon five-spice powder
1 teaspoon grated fresh ginger
1 teaspoon hot chile oil or toasted sesame oil
½ teaspoon ground coriander
½ teaspoon salt
¼ teaspoon ground pepper
Put the cutlets in a 13 x 9-inch nonreactive baking pan. Put the canola oil, garlic, five-spice powder, ginger, oil, coriander, salt, and pepper in a small bowl and stir to combine. Press the mixture onto the cutlets, coating them evenly. Cover and refrigerate for 1 hour or up to 2 days.
Preheat a grill, grill pan, or electric grill to medium-high heat.
Lightly oil the grill with canola oil. Put the cutlets on the grill and cook until marked, about 5 minutes. Turn over and cook until the other side is marked, about 5 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
Per serving: 184 calories, 21 g protein, 6 g fat (1 g sat), 10 g carbs, 604 mg sodium, 53 mg calcium, 2 g fiber
When I make Seitan Ribz, I make a lot. That way I can keep plenty of them in the freezer for use in other recipes, such as Seitan and Cucumber Minis (page 43), Teppanyaki Seitan Wraps (page 54), and Coffee-Crusted Ribz (page 96).
Yield: 3 pounds, 12 servings • Advance prep: Make Barbecue Rub (page 158) and Barbecue Sauce in a Flash (page 165).
8 ounces extra-firm tofu, drained
1 cup tomato juice
¾ cup chopped cremini mushrooms
½ cup chopped onion
¼ cup reduced-sodium tamari
2 tablespoons no-salt- added tomato paste
1 tablespoon Barbecue Rub (page 158)
1 tablespoon liquid smoke
2 cloves garlic, minced
2 teaspoons smoked paprika
3¼ cups vital wheat gluten
¼ cup chickpea flour
1 cup salt-free vegetable broth
1 cup dry red wine ½ cup ketchup
2 tablespoons cider vinegar
½ teaspoon ground pepper
2 cups Barbecue Sauce in a Flash (page 165; optional), heated until steaming
Preheat the oven to 300 degrees F. Lightly mist a 13 x 9-inch glass baking pan with cooking spray.
Put the tofu, tomato juice, mushrooms, onion, tamari, tomato paste, rub, liquid smoke, garlic, and paprika in a food processor and process until smooth. Add the vital wheat gluten and chickpea flour and process until the mixture pulls away from the work bowl and gluten threads are visible, 2 to 3 minutes.
Transfer the mixture to the prepared pan and spread it evenly. The vital wheat gluten makes an elastic dough, so it will be a little challenging to spread it into the corners of the pan; try letting the mixture rest for 5 minutes to make it easier to spread, and repeat if necessary. Cut the dough in half lengthwise, then cut crosswise nine times to make 20 ribz.
Put the broth, wine, ketchup, vinegar, and pepper in a medium bowl and stir to combine. Pour the mixture evenly over the ribz. Cover the pan tightly with foil and put the pan on a baking sheet in case of spillage. Bake for 1 hour and 15 minutes. Remove the foil, turn off the heat, and leave the ribz in the oven for 1 hour longer. The ribz will flatten out a bit.
The texture of the ribz will improve as they cool, so let them cool completely before using. Wrapped tightly and stored in a covered container or in ziplock bags, the ribz will keep for 1 week in the refrigerator or 3 months in the freezer. Don’t grill the ribz until you plan to serve them.
Preheat a grill, grill pan, or electric grill to medium-high heat.
Lightly oil the grill with canola oil. Put the ribz on the grill and cook until marked, about 6 minutes. Turn over and cook until the other side is marked, about 5 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
Serve the ribz with the sauce alongside, if desired.
Per serving: 218 calories, 31 g protein, 3 g fat (0.4 g sat), 15 g carbs, 389 mg sodium, 74 mg calcium, 1 g fiber
Note: Analysis doesn’t include Barbecue Sauce in a Flash.
Memphis is famous for its dry-rub ribs, and they were the model for this vegan version. If you’re not a purist, try the variation; it includes a “mop,” which is a fancy term for “basting sauce.” I like the best of all worlds: dry-rub ribz made with a mop and served with Barbecue Sauce in a Flash (page 165) on the side for dipping. The espresso powder brings an intriguing flavor that will keep diners guessing about exactly what is in this dish.
Yield: 6 servings • Advance prep: Make Seitan Ribz (page 94). Marinate the ribz for at least 1 hour.
1½ pounds Seitan Ribz (page 94)
¼ cup light brown sugar, firmly packed
2 tablespoons instant espresso powder
1 teaspoon ground coriander
1 teaspoon smoked paprika
¼ teaspoon ground cayenne
¼ teaspoon ground pepper
Put the ribz in a 13 x 9-inch nonreactive baking pan. Put the brown sugar, espresso powder, coriander, paprika, cayenne, and pepper in a small bowl and stir to combine. Rub the mixture onto the ribz, coating them evenly. Cover and refrigerate for 1 hour or up to 24 hours.
Preheat a grill, grill pan, or electric grill to medium heat.
Lightly oil the grill with canola oil. Put the ribz on the grill and cook until marked, about 6 minutes. Turn over and cook until the other side is marked, about 5 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
Per serving: 236 calories, 31 g protein, 3 g fat (0.4 g sat), 20 g carbs, 389 mg sodium, 76 mg calcium, 1 g fiber
SAUCY-RUB RIBZ: For dry-rub ribz that are slightly moist, increase the ingredients to 6 tablespoons of brown sugar, 3 tablespoons of espresso powder, 1½ teaspoons of coriander, 1½ teaspoons of paprika, ⅜ teaspoon of cayenne, and ⅜ teaspoon of pepper. Put ¼ cup of the mixture in a small bowl. Add 2 tablespoons of ketchup and 2 tablespoons of water and stir well to make a thick sauce. Rub the remaining dry mixture over the ribz. When grilling, baste occasionally with the sauce.
The seasonings used for the mushrooms in this recipe are the ideal complement to the Grilled Ratatouille topping the dish. For an even heartier entrée, pile each serving on a slice of grilled garlic bread.
Yield: 4 servings • Advance prep: Make Grilled Ratatouille (page 132).
¼ cup dry red wine
1 teaspoon herbes de Provence
¼ teaspoon salt
⅛ teaspoon ground pepper
4 portobello mushrooms, stems and gills removed
4 cups Grilled Ratatouille (page 132), hot, warm, or at room temperature
Put the wine, herbes de Provence, salt, and pepper in a small bowl and stir to combine. Lightly mist the mushrooms with olive oil spray. Put the mushrooms in a 13 x 9-inch nonreactive baking pan stem- side up. Pour the wine mixture evenly over the mushrooms and let marinate at room temperature for 30 minutes.
Preheat a grill, grill pan, or electric grill to medium-high heat.
Lightly oil the grill with canola oil. Put the mushrooms on the grill, reserving the marinade. If using an outdoor grill, close the lid. Cook until marked, about 5 minutes, occasionally basting with the marinade. Turn over and cook in the same fashion until the other side is marked and the flesh is soft and tender in the center, about 5 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
Serve the mushrooms topped with the ratatouille.
Per serving: 176 calories, 6 g protein, 6 g fat (1 g sat), 23 g carbs, 125 mg sodium, 47 mg calcium, 10 g fiber
Piquant Habanero Marinade imparts wonderful Latin American flair to the seitan in these fajitas. Crisp grilled vegetables add to the texture, and lush, creamy avocados add richness and temper the spice.
Yield: 6 servings
Advance prep: Make Seitan Roasts (page 163) and Habanero Marinade (page 90). Marinate the seitan for at least 1 hour.
½ cup Habanero Marinade (page 163)
1 teaspoon dried oregano
½ teaspoon dried thyme
12 ounces Seitan Roasts (page 90), cut into ½-inch-thick slices
1 red onion, cut into ½-inch-thick rounds
1 green bell pepper, cut into ½-inch-thick rings
2 avocados, sliced
6 (10-inch) flour tortillas, warmed (see Cook Smart, page 52)
Favorite toppings, such as shredded lettuce, chopped tomatoes, vegan sour cream, or salsa
Put the marinade, oregano, and thyme in an 11 x 7-inch nonreactive baking pan and stir to combine. Add the seitan and turn to coat. Cover and refrigerate for 1 hour or up to 3 days, turning the seitan occasionally.
Preheat a grill, grill pan, or electric grill to medium heat.
Lightly spray the grill with cooking spray. Put the onion, bell pepper, and seitan on the grill, reserving the marinade. Cook until marked, about 5 minutes for the onion and bell pepper and about 6 minutes for the seitan, occasionally basting the seitan with the marinade. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
When the grilled ingredients are cool enough to handle, cut the onion slices in half and separate the layers. Cut the pepper rings in half. Cut the seitan into ½-inch-wide strips.
Divide the seitan, onion, bell pepper, and avocados evenly among the tortillas. Add other toppings as desired. Fold in half and serve.
Per serving: 324 calories, 22 g protein, 11 g fat (2 g sat), 40 g carbs, 489 mg sodium, 92 mg calcium, 6 g fiber
Note: Analysis doesn’t include fajita toppings.
Meat and potatoes, move over! Here’s a vegan version, assembled on a skewer and bathed in barbecue sauce, that’s so much more satisfying. Hearty and full of flavor, this recipe is a nod to the traditional American fare that many of us grew up on, updated and greatly improved.
Yield: 6 servings
Advance prep: Make Seitan Roasts (page 90), Barbecue Rub (page 158), and Barbecue Sauce in a Flash (page 165).
12 small red potatoes, scrubbed and cut into bite-sized pieces (see Cook Smart)
1 pound Seitan Roasts (page 90), cut into bite-sized pieces
2 tablespoons Barbecue Rub (page 158)
2 cups Barbecue Sauce in a Flash (page 165), heated until steaming
Soak eight wooden skewers in water for 30 minutes. Alternatively, lightly mist eight metal skewers with cooking spray.
Put the potatoes in a large saucepan and add cold water to cover. Bring to a boil over medium-high heat. Decrease the heat to low and simmer uncovered until just fork-tender, about 10 minutes; don’t overcook the potatoes, or they’ll fall apart on the skewers. Drain, rinse under cold water to stop the cooking, and let cool.
Preheat a grill, grill pan, or electric grill to medium heat.
Put the seitan and rub in a medium bowl and toss to coat. Thread the seitan and potatoes on the skewers, alternating them. Mist with olive oil spray.
Put the skewers on the grill and, if using an outdoor grill, close the lid. Cook until marked, about 5 minutes. Turn over and cook until the other side is marked, about 5 minutes, basting with the barbecue sauce during the last 2 minutes of cooking. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
Serve with the remaining sauce on the side.
Per serving: 537 calories, 33 g protein, 1 g fat (0.1 g sat), 108 g carbs, 349 mg sodium, 56 mg calcium, 5 g fiber
• For the very best marks (and therefore best flavor), cut the potatoes and seitan to the same size. Since they’re threaded onto skewers together, this is important, as it will ensure they have equal contact with the grill.
We vegans love our quinoa, and with good reason: it’s a nutritional powerhouse, packed with protein, including all of the essential amino acids. Because quinoa originated in the Andes, I couldn’t resist seasoning it with Latin American ingredients for the filling in this dish. Poblano chiles vary in heat level. If the ones you get are too spicy, don’t worry—the avocado sauce will help cool things down.
Yield: 4 servings • Advance prep: Make Avocado Sauce (page 173).
½ cup water
¼ cup red quinoa, rinsed
1½ teaspoons no-salt- added tomato paste
½ teaspoon salt
2 teaspoons canola oil
4 ounces vegan chorizo, crumbled
2 tablespoons minced red onion
1 clove garlic, minced
½ teaspoon ground cumin
¼ teaspoon ground pepper
Soak eight wooden toothpicks in water for 30 minutes.
To make the filling, put the water, quinoa, tomato paste, and salt in a small saucepan and stir until the tomato paste is dissolved. Bring to a boil over medium-high heat. Decrease the heat to low and cook uncovered until the quinoa is tender and all of the liquid is absorbed, about 20 minutes.
Preheat an outdoor grill to medium heat and put a large cast-iron skillet on the grill.
Put the oil in the skillet. Add the chorizo and cook, stirring occasionally, until browned, about 4 minutes. Add the onion, garlic, cumin, and pepper and cook, stirring occasionally, until fragrant, 2 to 3 minutes. Stir in the quinoa and remove from the heat.
To prepare the chiles and assemble the dish, increase the heat to high. Put the chiles on the grill and cook for about 2 minutes. Turn over and cook the other side just until the chiles are tender, about 2 minutes.
When the chiles are cool enough to handle, slice them open lengthwise along one side, leaving the stem end intact. Carefully scoop out the seeds. Fill the chiles with the quinoa mixture. Close the chiles and secure each one crosswise with two of the toothpicks.
Decrease the heat to medium.
Lightly oil the grill with canola oil. Put the chiles on the grill seam- side up and cook until just beginning to blacken, about 3 minutes.
To serve, remove the toothpicks and top with the avocado sauce and tomato.
Heat the oil in a large skillet on the stove over medium heat and cook the chorizo, onion, garlic, cumin, and pepper as directed. Stir in the quinoa and remove from the heat.
To prepare the chiles and assemble the dish, put a rack near the top of the oven and preheat the broiler.
Put the chiles on a baking sheet and broil for 2 minutes. Turn and broil just until tender, about 2 minutes longer. Remove the chiles from the oven. Turn the oven temperature down to 425 degrees F.
When the chiles are cool enough to handle, seed and fill them as directed. Put the chiles on the baking sheet seam-side up. Bake for about 3 minutes, just until beginning to blacken. Serve as directed.
Per serving: 149 calories, 4 g protein, 7 g fat (1 g sat), 19 g carbs, 590 mg sodium, 39 mg calcium, 5 g fiber
A frittata is an Italian dish that resembles a Spanish omelet. This frittata is packed with protein from the tofu and vegan sausage. Although dried herbs can be used in a pinch, the fresh herbs, along with the arugula, add liveliness, and the spices contribute a depth of flavor. Serve this frittata with a crisp green salad or a platter of sliced fresh tomatoes to round out the meal.
Yield: One 8-inch frittata, 6 servings
8 ounces firm silken tofu
3 tablespoons nutritional yeast flakes
Juice from ½ lemon
1 tablespoon reduced- sodium tamari
½ teaspoon salt
4 teaspoons olive oil
½ cup chopped green bell pepper
½ cup minced onion
4 ounces vegan sausage, seitan, or tempeh bacon, chopped
1 cup arugula, lightly packed and chopped
2 cloves garlic, minced
1 pound extra-firm tofu, patted dry and crumbled
1 teaspoon ground cumin
½ teaspoon smoked paprika
½ teaspoon ground turmeric
¼ teaspoon red pepper flakes
¼ teaspoon ground white pepper
2 tablespoons minced fresh parsley, or 2 teaspoons dried
1 tablespoon minced fresh thyme, or ¼ teaspoon dried
1 teaspoon minced fresh rosemary, or ¼ teaspoon dried
Put the silken tofu, nutritional yeast, lemon juice, tamari, and salt in a blender and process until smooth.
Preheat an outdoor grill to medium heat and put a large cast-iron skillet on the grill.
Put 3 teaspoons of the oil in the skillet. Add the bell pepper, onion, and vegan sausage and cook, stirring occasionally, until the vegetables are soft, about 3 minutes. Add the arugula and garlic and cook, stirring occasionally, until fragrant, about 2 minutes. Add the crumbled tofu, cumin, paprika, turmeric, red pepper flakes, and white pepper and cook, stirring occasionally, for 3 to 4 minutes. Add the parsley, thyme, and rosemary and stir to combine. Pour in the silken tofu mixture and stir to combine. Remove from the heat.
Oil an 8-inch cast-iron skillet with the remaining teaspoon of oil. Pack the mixture into the smaller skillet, pressing it in firmly and evenly. Put the skillet on the grill and close the lid. Cook until the top of the frittata is golden and the sides pull away from the skillet when gently pried with a knife, 25 to 30 minutes.
Let cool for at least 10 minutes. Cut into wedges and serve hot or at room temperature.
Preheat the oven to 350 degrees F. Cook the sausage and tofu mixture in a large skillet on the stove as directed. Pack the mixture into a small skillet and bake until the top of the frittata is golden and the sides pull away from the skillet when gently pried with a knife, 25 to 30 minutes.
Per serving: 225 calories, 20 g protein, 13 g fat (2 g sat), 9 g carbs, 480 mg sodium, 123 mg calcium, 3 g fiber
Bright red sauce tops skewers threaded with marinated seitan cutlets and vegetables, all on a bed of Israeli couscous, a type of semolina pasta, creating a feast for the eyes as well as the taste buds. Unlike tiny yellow North African couscous, which is granulated, Israeli couscous, also known as pearl couscous, is about the size of peppercorns and has a distinctive, nutty flavor.
Yield: 4 servings • Advance prep: Make Classic Cutlets (page 91) and Creamy Harissa Sauce (page 172).
Marinate the cutlets for at least 1 hour.
½ cup dry white wine
Juice from ½ lemon (see Cook Smart)
2 cloves garlic, minced
½ teaspoon ground coriander
½ teaspoon ground cumin
½ teaspoon dried thyme
½ teaspoon agave nectar
¼ teaspoon ground white pepper
12 ounces Classic Cutlets (page 91), cut into 16 equal-sized pieces (see Cook Smart)
2½ cups water
Grated zest from 1 lemon
½ teaspoon dried thyme
¼ teaspoon ground pepper
2 cups Israeli couscous
1 red or green bell pepper, cut into 16 equal-sized pieces
8 cremini mushrooms, halved
½ red onion, cut into 8 pieces, then separated into 16 pieces, each with 2 or 3 layers
½ cup Creamy Harissa Sauce (page 172), heated until steaming
Minced fresh parsley, for garnish
To prepare the seitan, put the wine, lemon juice, garlic, coriander, cumin, thyme, agave nectar, and white pepper in an 11 x 7-inch nonreactive baking pan and stir to combine. Add the cutlet pieces and stir to coat. Cover and refrigerate for 1 hour or up to 3 days, stirring occasionally.
About 30 minutes before you start grilling, soak four wooden skewers in water. Alternatively, lightly mist four metal skewers with cooking spray.
To make the couscous, put the water, zest, thyme, and pepper in a medium saucepan. Bring to a boil over medium-high heat. Stir in the couscous. Decrease the heat to low, cover, and cook until the couscous is tender and all of the liquid is absorbed, about 10 minutes. If excess liquid remains, uncover and cook over low heat a few minutes longer.
To assemble, grill, and serve the skewers, remove the cutlet pieces from the marinade, reserving the marinade. Thread the skewers, alternating the cutlet pieces, bell pepper, mushrooms, and onion.
Preheat a grill, grill pan, or electric grill to medium heat.
Lightly oil the grill with canola oil. Put the skewers on the grill and, if using an outdoor grill, close the lid. (There’s no need to cover a grill pan.) Cook until marked, about 5 minutes, occasionally basting with the marinade. Turn over and cook in the same fashion until the other side is marked, about 5 minutes.
To serve, divide the couscous among four plates and top with the skewers. Drizzle with the harissa sauce and garnish with parsley.
Lightly oil the grill with canola oil. Put the skewers on the grill, close the lid, and cook the skewers without turning for about 8 minutes, until marked. Serve as directed.
Per serving: 568 calories, 30 g protein, 7 g fat (1 g sat), 87 g carbs, 656 mg sodium, 89 mg calcium, 8 g fiber
• The couscous calls for the zest from 1 lemon. It’s easier to zest citrus fruits before juicing them, so grate the zest for the couscous first and then squeeze the juice.
• Cut the cutlets first, then use the pieces as a guide for cutting the vegetables. Having the ingredients roughly the same size ensures that they’ll grill evenly once threaded on the skewers.
TUNISIAN CUTLETS: For a simpler dish, leave the cutlets whole and omit the vegetables. Grill the cutlets until marked, about 5 minutes, occasionally basting with the marinade. Turn over and cook in the same fashion until the other side is marked, about 5 minutes. Divide the couscous among four plates. Top with the cutlets. Drizzle with the Creamy Harissa Sauce and garnish with parsley.
This rustic pasta is best made on an outdoor grill. The sauce, which requires only minimal chopping, is chunky and fresh and suffused with smoky undertones.
Yield: 8 servings
1 pound spaghetti
2 tablespoons olive oil
10 Roma tomatoes, cut into quarters and seeded
8 ounces cremini mushrooms, halved, or quartered if large
1 (15-ounce) can low-sodium crushed fire-roasted tomatoes
1 (15-ounce) can low-sodium diced fire-roasted tomatoes
½ cup dry red wine or saltfree vegetable broth
4 cloves garlic, sliced
4 teaspoons Italian seasoning blend
½ teaspoon red pepper flakes (see Cook Smart)
¼ teaspoon ground pepper
1 bell pepper, any color, cut into ½-inch-thick rings
½ onion, cut into ½-inch- thick rounds
½ cup fresh basil leaves, lightly packed and torn
4 vegan Italian sausages
Bring a large pot of water to a boil over high heat. Add the spaghetti, decrease the heat to medium-high, and cook, stirring occasionally, until tender but still firm, about 10 minutes. Drain and rinse under cold water. Return the spaghetti to the pot, drizzle with 1 tablespoon of the oil, and toss until evenly coated to minimize sticking.
Preheat an outdoor grill to medium heat.
Put the Roma tomatoes, mushrooms, crushed tomatoes, diced tomatoes, wine, garlic, Italian seasoning blend, red pepper flakes, pepper, and remaining tablespoon of oil in a 15 x 11-inch foil roasting pan and stir to combine. Put the pan on the grill and cook, stirring occasionally, for 15 minutes.
Meanwhile, mist the bell pepper and onion with olive oil spray. Put them on the grill and cook until marked, about 5 minutes.
When the bell pepper and onion are cool enough to handle, chop them coarsely and add them to the tomato mixture. Add the basil and stir to combine.
Put the vegan sausages on the grill and cook, turning occasionally, until marked, 6 to 8 minutes. When the sausage is cool enough to handle, cut it into 1-inch-thick rounds.
Put the spaghetti in the roasting pan and stir to coat. If the spaghetti isn’t warm, cook, tossing occasionally, until steaming. Serve topped with the vegan sausage.
Preheat the oven to 400 degrees F. Put the tomato mixture in a 6-quart nonreactive casserole dish. Cover and bake for 20 minutes.
Preheat a grill pan or electric grill to medium heat. Cook the bell pepper and onion as directed. (If using an electric grill, keep it open for the vegetables and vegan sausage and cook a few minutes longer if necessary.) Add the bell pepper, onion, and basil to the tomato mixture and stir to combine. Cook the vegan sausages as directed. Add the spaghetti to the hot sauce and toss. Serve topped with the vegan sausage.
Per serving: 476 calories, 24 g protein, 11 g fat (1 g sat), 65 g carbs, 342 mg sodium, 86 mg calcium, 8 g fiber
• This recipe is very flexible. Grill your favorite vegetables, such as eggplant, zucchini, or summer squash. Then chop them and stir them in with the basil.
• If you love spicy food, double the amount of red pepper flakes.
Bright green pesto is the perfect sauce for capellini, a pasta slightly thicker than angel hair, and the sweet and juicy Roma tomatoes burst with flavor. Make this at the peak of summer when basil is growing prolifically and tomatoes are at the peak of their season. The Pesto-Topped Tomatoes used in this dish require just four teaspoons of pesto. Because the amount is so small, I recommend that you make the pesto for this recipe first and use a bit of it when preparing the tomatoes.
Yield: 4 servings • Advance prep: Make Pesto-Topped Tomatoes (page 34).
¼ cup pine nuts
2 tablespoons nutritional yeast flakes
3 cloves garlic, minced
4 cups fresh basil leaves, lightly packed
¼ cup salt-free vegetable broth
2 tablespoons freshly squeezed lemon juice
2 tablespoons extra-virgin olive oil
¼ teaspoon ground pepper
Salt (optional)
12 ounces capellini or other thin pasta
1 recipe Pesto-Topped Tomatoes (page 34)
To make the pesto, put the pine nuts, nutritional yeast, and garlic in a food processor and process until the pine nuts are finely ground. Add the basil, broth, lemon juice, oil, and pepper and process until smooth. Season with salt to taste if desired. The pesto can be used immediately or may be stored in a covered container in the freezer for up to 3 months.
To cook the pasta and assemble the dish, bring a large pot of water to a boil over high heat. Add the capellini and decrease the heat to medium-high. Cook, stirring occasionally, until tender but still firm, 3 to 4 minutes. Drain and return to the pot. Add the pesto and toss to evenly coat the capellini. Divide evenly among four plates. Top with the Pesto-Topped Tomatoes.
Per serving: 545 calories, 14 g protein, 2 g fat (2 g sat), 82 g carbs, 28 mg sodium, 124 mg calcium, 8 g fiber
Puttanesca sauce is studded with olives and capers and enhanced with a hint of heat. In this version, the spiciness is courtesy of a jalapeño chile and red pepper flakes. The addition of tofu provides a protein boost and rounds out the dish.
Yield: 6 servings • Advance prep: Make Tofu Italiano (page 84).
1 pound linguine
6 teaspoons olive oil
1 onion, cut into quarters
1 jalapeño chile, minced
4 cloves garlic, sliced
8 cups chopped Roma tomatoes
½ cup halved kalamata olives
2 teaspoons Italian seasoning blend
1 teaspoon capers
1 teaspoon red pepper flakes
⅓ cup fresh basil leaves, lightly packed and minced
2 tablespoons minced fresh parsley
1 pound Tofu Italiano (page 84)
Bring a large pot of water to a boil over high heat. Add the linguine, decrease the heat to medium-high, and cook, stirring occasionally, until tender but still firm, about 9 minutes. Drain and rinse under cold water. Return the linguine to the pot, drizzle with 1½ teaspoons of the oil, and toss until evenly coated to minimize sticking.
Heat a grill, grill pan, or electric grill to medium heat.
Brush the cut sides of the onion with 1½ teaspoons of the oil. Put the onion on the grill and cook until marked, about 5 minutes. Turn over and cook until the other cut side is marked, about 4 minutes.
When the onion is cool enough to handle, chop it.
Put the remaining 3 teaspoons of oil in a 15 x 11-inch foil roasting pan. Put the pan on the grill and stir in the chile and garlic. Cook until sizzling, 1 to 2 minutes. Add the onion, tomatoes, olives, Italian seasoning blend, capers, and red pepper flakes. Close the grill and cook, stirring occasionally, until the tomatoes have broken down, about 20 minutes. Stir in the basil and parsley.
Add the pasta and toss to coat. If the linguine isn’t warm, cook, tossing occasionally, until steaming. Serve topped with the tofu.
Prepare the sauce in a large skillet over medium heat as directed. Pour the sauce into the pot with the linguine and toss to coat. Heat and serve as directed.
Per serving: 587 calories, 24 g protein, 24 g fat (4 g sat), 70 g carbs, 631 mg sodium, 116 mg calcium, 8 g fiber
Pizza on the grill is a wonderful thing — and probably the closest most of us will come to making wood-fired pizza in our homes. This crispy crust, topped with creamy ranch dressing and tempeh seasoned similarly to Buffalo wings, is proof that pizza can taste decadent even without cheese.
Yield: One 10-inch pizza, 6 servings
Advance prep: The dough must rise for 11/2 hours. Make Cashew Ranch Sauce (page 174).
1½ cups all-purpose flour
½ cup warm water (about 105 degrees F), plus more if needed
1 teaspoon sugar
1 teaspoon active dry yeast
2 teaspoons olive oil
8 ounces tempeh, diced
⅓ cup hot sauce
1 tablespoon reduced- sodium tamari
¼ teaspoon garlic powder
¼ teaspoon onion powder
¾ cup Cashew Ranch Sauce (page 174)
½ cup shredded carrot
½ cup sliced roasted red bell pepper (see page 14), or ¼ cup chopped kalamata olives
To make the dough, put the flour in a medium bowl.
Put the water, sugar, and yeast in a small bowl and stir to combine. Set aside for about 5 minutes to proof; the yeast is ready when the mixture bubbles. Stir in the oil. Pour into the flour mixture and stir well to form a cohesive dough. If necessary, add up to 2 tablespoons more water, 1 tablespoon at a time, until the dough comes together.
Turn the dough out onto a lightly floured work surface and knead until smooth and silky, about 6 minutes. Form the dough into a ball.
Lightly mist a medium bowl with cooking spray. Put the dough in the bowl and turn to coat with the oil. Cover with a clean kitchen towel and let rise in a warm place until doubled in size, about 11/2 hours (see Cook Smart, page 39).
To prepare the tempeh for the topping, heat a large nonstick skillet over medium heat. Put the tempeh, hot sauce, tamari, garlic powder, and onion powder in the skillet. Cook, stirring occasionally, until the sauce has thickened and coats the tempeh with little or no liquid remaining in the pan, about 10 minutes.
Preheat an outdoor grill to medium heat.
Lightly flour a 16-inch piece of parchment paper. Put the dough on the parchment paper and roll it out to a 12-inch round.
Lightly oil the grill with canola oil. Carefully transfer the dough to the grill by inverting it onto the grill and peeling off the parchment paper. Close the lid and cook until marked, about 3 minutes.
Transfer the crust to a cutting board or baking sheet, marked-side up. Spread half of the ranch sauce evenly over the crust to within ½ inch of the edge. Spread the tempeh, carrot, and bell pepper evenly over the sauce.
Put the pizza back on the grill. Close the lid and cook until the bottom is golden and marked, about 4 minutes. Cut into wedges and serve with the remaining sauce on the side.
Preheat the oven to 425 degrees F. Roll the dough as directed and put it directly on the oven rack. Peel off the parchment paper and bake for about 3 minutes. Top the pizza as directed and bake for about 15 minutes, until the bottom is golden. Serve as directed.
Per serving: 292 calories, 15 g protein, 12 g fat (4 g sat), 34 g carbs, 504 mg sodium, 68 mg calcium, 2 g fiber
Broccoli and cheese are a classic combination, and encasing them in a crust only adds to the appeal. These calzones are big and hearty; no one will walk away from the table hungry. For easier preparation, make the Tofu Ricotta Sauce in advance.
Yield: 8 calzones
Advance prep: The tofu ricotta sauce must be refrigerated for 2 hours. The dough must rise for 11/2 hours.
4 cups water
½ cup distilled white vinegar
½ cup sugar
¼ cup nutritional yeast flakes
2 teaspoons Italian seasoning blend
2 cloves garlic, crushed
1 teaspoon salt
1 teaspoon onion powder
1 pound firm tofu, quartered
Juice from ½ lemon
3 cups all-purpose flour
½ teaspoon salt
1 cup warm water (about 105 degrees F), plus more if needed
2 teaspoons sugar
2 teaspoons active dry yeast
1 tablespoon olive oil
3 cups small broccoli florets
1 teaspoon olive oil
¼ cup minced shallots
¼ cup minced moist-packed sun-dried tomatoes
1 tablespoon minced garlic
½ teaspoon dried oregano
½ teaspoon dried thyme
¼ teaspoon ground pepper
Pinch red pepper flakes
3 tablespoons minced fresh basil
¾ cup shredded vegan mozzarella cheese
1 tablespoon minced fresh basil
2 cups marinara sauce
To make the tofu ricotta sauce, put the water, vinegar, sugar, nutritional yeast, Italian seasoning blend, garlic, salt, and onion powder in a medium saucepan and stir to combine. Bring to a boil over medium-high heat. Decrease the heat to low and simmer uncovered for 10 minutes. Remove from the heat, add the tofu, and let cool to room temperature. Cover and refrigerate for 2 hours.
Drain the tofu, discarding the liquid. Put the tofu and lemon juice in a food processor or blender and process until smooth. The tofu ricotta sauce can be used immediately or may be stored in a covered container in the refrigerator up to 1 week. If it separates slightly, stir well before using.
To make the dough, put the flour and salt in a large bowl and stir to combine.
Put the water, sugar, and yeast in a medium bowl and stir to combine. Set aside for about 5 minutes to proof; the yeast is ready when the mixture bubbles. Stir in the oil. Pour into the flour mixture and stir well to form a cohesive dough. If necessary, add up to ¼ cup more water, 1 tablespoon at a time, until the dough comes together.
Turn the dough out onto a lightly floured work surface and knead until smooth and silky, 5 to 6 minutes. Form the dough into a ball.
Lightly mist a large bowl with cooking spray. Put the dough in the bowl and turn to coat with the oil. Cover with a clean kitchen towel and let rise in a warm place until doubled in size, about 1½ hours (see Cook Smart, page 39).
Divide the dough into 4 equal pieces and form each piece into a ball. Cover with the towel, and let rest for 10 minutes.
To prepare the filling, steam the broccoli until just tender, about 4 minutes.
Heat the oil in a large skillet over medium heat. Add the shallots, sun-dried tomatoes, garlic, oregano, thyme, pepper, and red pepper flakes. Cook, stirring frequently, until the shallots and garlic are fragrant and have softened, about 3 minutes. Stir in the broccoli and basil.
To assemble and cook the calzones, lightly flour a work surface. Roll out each piece of dough to a 7-inch round. Spread 2 tablespoons of the tofu ricotta sauce on each round. Put one-quarter of the broccoli filling on one side of each round and top with 3 tablespoons of the vegan cheese. Fold the other side of the rounds over to form half- moons. Pinch and seal the edges. Pierce each calzone with a fork one time to allow the calzone to release steam as it bakes.
Put a large cast-iron skillet upside down on an outdoor grill to slightly elevate the calzones. Preheat the grill to medium-high heat.
Lightly oil a pizza stone or baking sheet with canola oil. Put the calzones on the stone and then put the stone on the inverted skillet. Close the lid and cook until the calzones are golden, about 7 minutes. If the calzones brown too quickly on the bottom, decrease the heat (see Cook Smart).
Heat the marinara sauce in a grill-safe medium saucepan on the grill or in a medium saucepan on the stove over medium heat, stirring occasionally, until steaming, 3 to 4 minutes.
Serve the marinara sauce on the side, garnished with the basil.
Preheat a grill pan to medium heat.
Lightly oil the grill pan with canola oil. Working in batches if need be, put the calzones on the grill and invert a large heatproof bowl over the grill to create an oven effect. Cook until golden and marked, about 5 minutes. Turn the calzones over and cook in the same fashion until the other side is golden and marked, about 5 minutes. If all of the calzones won’t fit under a bowl on the grill pan at the same time, preheat the oven to 300 degrees F. and keep the finished calzones warm in the oven while the others cook.
Heat the marinara sauce in a medium saucepan over low heat, stirring occasionally, until steaming, 3 to 4 minutes. Serve the calzones and sauce as directed.
Per calzone: 368 calories, 13 g protein, 8 g fat (1 g sat), 62 g carbs, 759 mg sodium, 110 mg calcium, 5 g fiber
• The tofu ricotta sauce makes 2 cups, which is much more than you will need for this recipe. Leftovers can be used as a pizza sauce or sandwich spread.
• When making yeasted bread recipes on an outdoor grill, it’s helpful if the grill has more than two burners. Heat the outer burners to a higher temperature and keep the inner burners on lower heat. The outer burners will generate more heat for baking, and you can cook over the inside burners to reduce the chances of burning. To decrease the heat with a charcoal grill, raise the grate.
Sweet and savory, the apricot sauce in this recipe brings out the best in tofu. This is an elegant meal that doesn’t require much hands-on time. I recommend serving the skewers over rice to soak up the luscious sauce.
Yield: 4 servings
Advance prep: Press the tofu and then marinate it for at least 1 hour. Make Savory Apricot Sauce (page 170).
3 tablespoons dry white wine or salt-free vegetable broth
1 tablespoon reduced- sodium tamari
½ teaspoon liquid smoke
1 pound extra-firm tofu, pressed (see page 14) and cut into 12 large cubes
1 green bell pepper, cut into 12 equal-sized pieces
½ red onion, cut into 6 wedges, then separated into 12 pieces, each with 2 or 3 layers
½ cup Savory Apricot Sauce (page 170)
Put the wine, tamari, and liquid smoke in an 8-inch square nonreactive baking pan and stir to combine. Add the tofu and stir gently to coat. Cover and refrigerate for 1 hour or up to 4 hours.
About 30 minutes before you start grilling, soak four wooden skewers in water. Alternatively, lightly mist four metal skewers with cooking spray.
Preheat a grill, grill pan, or electric grill to medium-high heat.
Thread the tofu, bell pepper, and onion on the skewers, alternating them. Put the skewers on a baking sheet and lightly mist with olive oil spray. Brush only the tofu with half of the apricot sauce.
Put the skewers on the grill. Cook until marked, about 7 minutes. Turn the skewers over and cook until the other side is marked, about 4 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
Serve with the remaining apricot sauce spooned over the skewers.
Per serving: 247 calories, 19 g protein, 11 g fat (2 g sat), 17 g carbs, 274 mg sodium, 148 mg calcium, 3 g fiber
Think of this as a savory cobbler, or perhaps a unique twist on the ever-popular potpie. Tempeh and chickpeas take well to the spices, while the biscuits give this stew a homey finish.
Yield: 6 servings
2 tablespoons all-purpose flour
1 teaspoon ground coriander
½ teaspoon ground cumin
½ teaspoon ground ginger
¼ teaspoon ground pepper
8 ounces tempeh, poached (see page 14), cut into 1-inch cubes, and kept hot
1 tablespoon olive oil
1 cup chopped onion
1 cup chopped carrots
¾ cup chopped bell pepper, any color
¼ cup chopped celery
1 (15-ounce) can chickpeas, drained and rinsed
2 cloves garlic, minced
1 (15-ounce) can low-sodium diced tomatoes, with juice
1 cup water
Juice from ½ lemon
½ teaspoon dried thyme
1½ cups all-purpose flour
3 tablespoons minced fresh parsley
1 tablespoon baking powder
½ teaspoon salt
½ cup unsweetened soy milk
3 tablespoons olive oil
1 tablespoon agave nectar
1 tablespoon harissa paste, homemade (page 160) or store-bought
To make the stew, preheat an outdoor grill to medium-high heat and put a large cast-iron skillet on the grill.
Put the flour, coriander, cumin, ginger, and pepper in a medium bowl and stir to combine. Add the tempeh and toss to coat.
Put the oil in the skillet. Add the tempeh, onion, carrots, bell pepper, celery, and any remaining seasoned flour. Cook, stirring occasionally, until the tempeh is browned, about 4 minutes. Stir in the chickpeas and garlic and cook, stirring occasionally, until fragrant, about 3 minutes. Add the tomatoes and their juice, water, lemon juice, and thyme and stir to combine. Let simmer, stirring occasionally, while you prepare the biscuits.
To make the biscuits and assemble the dish, put the flour, parsley, baking powder, and salt in a medium bowl and whisk to combine.
Put the soy milk, oil, agave nectar, and harissa paste in a small bowl and stir until well combined. Pour into the flour mixture and stir to make a smooth batter, with no streaks of flour remaining. The batter should be slightly dry.
Spoon the batter on the stew in 8 spoonfuls, spreading it slightly rather than mounding it so the biscuits will cook more evenly.
Close the lid and cook until the biscuits look dry on top and are golden brown, about 20 minutes. Serve each portion of stew topped with a biscuit.
Preheat the oven to 400 degrees F.
Prepare the stew in a large ovenproof skillet on the stove over medium-high heat as directed. Prepare and distribute the biscuit batter as directed. Put the skillet in the oven and bake for about 15 minutes, until the biscuits look dry on top and are golden brown. Serve as directed.
Per serving: 306 calories, 13 g protein, 11 g fat (2 g sat), 43 g carbs, 461 mg sodium, 138 mg calcium, 6 g fiber
Spanish in origin, paella was originally cooked over an open fire, making it a natural for this book. This recipe is far easier to make than it might appear from the ingredient list, and most of the preparation can be done in advance. If you’re looking for the ultimate grilled dish for a dinner party, you’ve just found it.
Yield: 8 servings • Advance prep: Make Tangy Tofu Triangles (page 81; marinate but do not grill them).
1 ounce dried porcini mushrooms
Generous pinch saffron threads, crumbled
3 cups boiling water
Salt-free vegetable broth, if needed
3 tablespoons olive oil
1¼ cups minced onion
7 ounces vegan sausage, chopped
1 tablespoon minced jalapeño chile
3 cloves garlic, minced
1½ cups arborio rice
2 teaspoons ground cumin
1 teaspoon ground coriander
1 teaspoon smoked paprika
1 (15-ounce) can low- sodium diced fire-roasted tomatoes with garlic
½ cup dry white wine or salt-free vegetable broth
3 tablespoons minced fresh parsley
1 tablespoon minced fresh thyme, or 1 teaspoon dried
1 pound Tangy Tofu Triangles (page 81), marinated but not grilled
1 red bell pepper, cut into ½-inch-thick rings
1 green bell pepper, cut into ½-inch-thick rings
1 lemon, cut into 8 wedges
Put the mushrooms and saffron in a medium bowl. Pour in the water and let rest for 20 minutes to rehydrate.
Drain the mushrooms, reserving the liquid. Strain the liquid through a coffee filter or several layers of cheesecloth to remove any grit. Measure out 21/2 cups of the mushroom soaking liquid; if necessary, add salt-free vegetable broth to bring the amount up to 2½ cups. Discard any excess mushroom soaking liquid. Chop the mushrooms.
Preheat an outdoor grill to medium-high heat.
Put a 12-inch cast-iron skillet on the grill. Put the oil in the skillet and add the onion, sausage, chile, and garlic. Cook, stirring occasionally, until the onion is translucent, about 6 minutes. Add the rice, cumin, coriander, and paprika and cook, stirring frequently, for 1 to 2 minutes to lightly toast the rice and spices. Add the mushrooms, reserved mushroom soaking liquid, tomatoes, wine, parsley, and thyme. Stir to incorporate but don’t stir again.
The grill should remain at medium-high heat until the dish is done (see Cook Smart); if the grill gets too hot, the paella may dry out. If it does become too hot, open the grill for a few minutes to release some heat.
Cook until the rice is tender and the bottom of the paella is toasted, 20 to 25 minutes; if the paella seems too dry during cooking, add additional broth, 1 tablespoon at a time, but don’t stir it in. Remove from the heat.
Lightly oil the grill with canola oil. Put the tofu on the grill, reserving the marinade. Cook until marked, about 5 minutes, occasionally basting with the marinade. Turn over and cook in the same fashion until the other side is marked, about 5 minutes.
Put the bell peppers on the grill and cook until marked, 3 to 4 minutes. Turn over and cook until the other side is marked, 2 to 3 minutes. Put the lemon wedges on the grill with one cut side down and cook until marked, about 4 minutes.
To serve, arrange the tofu triangles in a circle around the edge of the paella, overlapping them. Put the bell peppers in the center and arrange the lemon wedges on top of the tofu. Serve at once, letting diners squeeze lemon juice over their own servings if desired.
Move a rack to the lowest position in the oven. Preheat the oven to 375 degrees F.
Prepare the rice mixture in a 12-inch ovenproof skillet on the stove over medium-high heat as directed. After adding the mushrooms, reserved mushroom soaking liquid, tomatoes, wine, parsley, and thyme, cover and bake for about 30 minutes, until the rice is dry on top and browned on the bottom.
Preheat a grill pan to medium-high heat.
Lightly oil the grill pan with canola oil. Cook the tofu, bell peppers, and lemon as directed. Serve as directed.
Per serving: 404 calories, 20 g protein, 15 g fat (2 g sat), 44 g carbs, 314 mg sodium, 237 mg calcium, 5 g fiber
• If you are using a thermometer in the grill, aim for a temperature between 375 and 400 degrees F.
