Tag Archives: plant=based

Kentucky Fried Vegan: Chickun Sandwich, Coleslaw and Biscuit Meal

27 Jul

Chickpea Chickun Patty and Coleslaw

Picnic ready.

You guys, I have good news: It’s totally possible to enjoy the savory and sweet flavors of a meal with the Colonel, minus the part where you actually consume a bucket of fried animal appendages bursting with artery-clogging cholesterol and fat. Because that’s gross.

But you know what’s not gross? Plants. Chickpeas, for example, are super good for you. They’re full of fiber, protein, vitamins, antioxidants and other goodies. And they also lay the foundation for a damn fine chickun patty.

Plus, coleslaw definitely doesn’t require cows’ milk and chicken eggs to do a tasty and cool cabbage-and-carrot dance on your pallet.

And, as it turns out, you can easily whip up a flufftastic buttermilk biscuit without the use of any animals at all. Not a one.

Chickpea Chickun Patties
Serves 4

This recipe is an adaptation of Happy Herbivore Lindsay Nixon’s Chickpea Tenders, which you can find in her fabulous book, “The Everyday Happy Herbivore.” I opted to throw in some paprika and liquid smoke to amp up the flavor. And while I used Lindsay’s poultry seasoning recipe (below), I use a different chicken-style broth powder.

Ingredients

  • 1 15oz. can of chickpeas, drained and rinsed
  • 2 1/2 Tbsp chicken-style broth powder
  • 1 tsp poultry seasoning (recipe below)
  • 1 tsp Dijon mustard
  • 1 tsp low-sodium tamari (or regular soy sauce)
  • 4-5 drops of liquid smoke
  • 1 tsp paprika
  • 1/3 cup vital wheat gluten
  • 3 Tbsp water

Poultry Seasoning Ingredients
Grind up the 1 Tbsp of each of the following dried herbs with a mortar and pestle until they’re course, but not powdered:

  • Rosemary
  • Thyme
  • Sage
  • Marjoram (or oregano)
  • Parsley (or basil)

Step-by-Step

  1. Preheat the oven to 350, and line a cookie sheet with parchment paper.
  2. Using a potato masher or a strong fork (my fork kept bending. I am clearly not wealthy), smash up your chickpeas in a large bowl until they’re totally broken down. You don’t want to see any whole peas.
  3. Add in all your ingredients, except the vital wheat gluten and water, and stir until combined.
  4. Stir in the vital wheat gluten and water, until a gooey dough forms.
  5. Knead the dough with your hands for a minute or two, shape it into a ball, and then let it rest for about 10 minutes.
  6. Form the dough into four equal-sized patties, and space them evenly on your cookie sheet.
  7. Bake for 10 minutes on each size, twice, to cook for a total of 40 minutes (so, you flip them over four times).

I wholeheartedly agree with Lindsay that these are great served warm, but they’re even better cold on a sammich with some barbecue sauce or mayo. Nomnom. They would also make fabulous nuggets, I just wouldn’t cook them as long (probably about 20 minutes).

Simple Vegan Slaw
Serves 10-12

Ingredients

  • 3 carrots, shredded
  • 1 head of cabbage, shredded
  • 3 radishes, shredded
  • 1 cup vegan mayo (I used Veganaise)
  • 4 Tbsp vinegar
  • 2 Tbsp sugar
  • 3 Tbsp almond or soy milk
  • A dash of salt and pepper

Step-by-Step

  1. In a large bowl (seriously, go big, because you need room to toss your slaw), combine the mayo, vinegar, sugar, milk and spices, and whisk them together until you have a smooth sauce.
  2. Add in your shredded veggies, and gently toss until they’re all coated.
  3. Cover the dish in plastic wrap and let chill in the fridge for a few hours before serving.

Buttermilk Biscuits
Serves 6

I cannot overstake the flaky yumminess of these biscuits. You will be amazed, and have an instant desire to buy stock in coconut oil. I found these little gems over at Chez Bettay: The Vegan Gourmet, but I thought the directions were a little hard to follow when broken up by all the delicious pictures, so they’re reprinted here with some notes from B.

Ingredients

  • 2 cups sifted flour (I used unbleached white all purpose flour)
  • 3 tsps baking powder
  • 3/4 tsp sea salt
  • 1/4 cup solid coconut oil
  • 2 Tbsps solid coconut oil for glazing
  • 3/4 cup almond milk
  • 1 tsp apple cider vinegar

Step-by-Step

  1. Preheat the oven to 450 degrees.
  2. Combine the flour, baking powder, salt and coconut oil in a food processor, and pulse a few times until the flour forms pea-sized clumps. Be sure not to over process.
  3. In a separate cup, stir the vinegar into the milk (this makes the mock buttermilk).
  4. Slowly pour the buttermilk mixture into the processor as you pluse, until it starts to form a dough ball — then stop. You’ll have a sticky lump, and not all the ingredients will be combined, but that’s how it should be.
  5. Dump your dough out onto a floured surface and sprinkle with some more flour.
  6. Roll the dough into a ball, and use your palms to flatten it to a 3/4″-thick circle.
  7. Using a biscuit cutter (or a glass) cut out as many biscuits as you can. (With a 3″ biscuit cutter, I made six).
  8. Place the biscuits on a cookie sheet, and brush with the remaining coconut oil and then bake for 10-ish minutes (until they’re fluffy and golden).

And there you have it, a delicious one-piece meal with slaw and a biscuit, all based solely upon the wonder that is plants.

Bon appétit!

Super Green Thai Curry Tofu

22 Mar

"It's actually easy being green." - My curry

Delightfully tasty and yet somehow still good for you. No lies.

Green Thai curry tofu is one of my more healthy obsessions. (Versus the compulsive re-watching of “One Tree Hill,” which probably falls into the “unhealthy” category).

I have been known to order this dish melt-my-tongue-out-of-my-skull-spicy style from my favoritest Thai take-out place three times a week. Three times.

As you can imagine, this addiction to spice got real expensive real fast, and I’ve been forced to learn how to do this little old thing myself.

This was only my first go at a curry dish, so I wussed out and bought some green Thai curry paste (fish-oil-less, natch). I did, however, promise myself that if it went well, I’d make the paste from scratch next time. And it did! So, stay tuned for a from-scratch adjustment to this post down the road.

As you can see, when I say “green” curry I don’t play. This ingredient list reminds me of Diddy’s white party, only all the VIP veggies are dressed in green. In my imagination Oprah is a bell pepper.

Eat your greens.

Well, that’s what I heard him say anyway.

Why so much green, you ask?

Well, turns out Popeye was totally right about not just spinach, but all green veggies, especially the leafy kind. Aside from being loaded with minerals including iron, calcium, potassium, and magnesium as well as vitamins K, C, E, and many of the B vitamins, the nutrients in green veggies help protect cells from damage, improve immune function and can help protect our eyes from age-related disease. Vitamin K alone can help regulate blood clotting and may help prevent and reduce inflammation, protecting us from inflammatory diseases including arthritis. And they’ve even been linked to reductions in certain forms of cancer.

Bottom line? Eat yo’ greens.

And now…

Green Thai curry tofu
Serves 4

Ingredients

  • 1 lb extra firm tofu, drained and cubed
  • 2 cups coconut milk
  • 3-4 Tbsp green curry paste
  • 1 cup + 2 Tbsp vegetable broth
  • 2 Tbsp soy sauce or Tamari
  • 1Tbsp lime juice
  • 5 green onions, finely chopped, dark green parts separated from white and pale green parts
  • 2 garlic cloves, minced
  • 4 cups spinach, sliced into ribbons
  • ½ cup green beans
  • ½ cup broccoli florets
  • ½ green pepper, diced
  • 1 can bamboo shoots, drained
  • 2 asparagus spears, cut into 1-inch pieces
  • 1 Tbsp fresh basil, minced
  • 1 1/2 Tbsp fresh cilantro, minced and divided
  • 1 cup brown rice
  • 1 tsp agave nectar
  • Sea salt, to taste

Get your spice on!

  1. Heat a large, non-stick wok or pan and add the white and pale green portions of the chopped onions and 2 tablespoons of veggie broth. Cook the onions until they start to get soft.
  2. Add the garlic, curry paste and a tablespoon of the cilantro and cook the lot until you can smell the amazing curry smell. (That should take about a minute).
  3. Stir in the coconut milk, vegetable broth, soy sauce and tofu.
  4. Bring the mix to a boil, then reduce the heat and simmer for about 5 minutes.
  5. Stir in the lime juice and agave nectar and salt to taste.
  6. Add your many, many greens (spinach, green beans, broccoli, green pepper, bamboo shoots, dark green bits of the onions, asparagus, basil and the remaining cilantro) and stir well.
  7. Cover the pan and simmer, stirring every so often, until the veggies are tender enough for your taste.
  8. Serve over brown rice.

Bon appetit! 

Before I go, I’ll share with you the three important lessons I learned while making this dish:

1) More spice is always better for B. I only used two tablespoons of my curry paste, and while the result was yummy, it was not nearly hot enough for my taste. My eyes didn’t even water! Thusly, I’ve doubled the amount. Good luck!

2) I need a wok. Or a larger frying pan. Or a frying pan with a lid that fits. I made quite a mess.

3) I also need a rice cooker. This dish would have been super quick to throw together if the rice hadn’t taken 45 minutes. Curse you, rice! Any recommendations from the peanut gallery?

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