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meatless mains

yields 8–10 servings
VEGETARIAN CHOLENT
Here’s a delicious vegetarian cholent for your vegetarian Shabbos guests or for a pareve all about
dinner any night of the week. The sprouted beans provide a considerable amount of protein soybeans
and nutrients, so this dish makes a complete meal. (The sprouted beans need a couple days’
preparation, so plan ahead.) You won’t miss the meat—when combining tomato juice with Soybeans have some great things to brag
the natural soy sauce you get the meaty flavor so familiar in cholent. You may wish to add
Cholent Kugel (p. 256) or Kishke (p. 261) as well. about. They are a good source of non-
cholesterol protein, a natural source of
2 cups white beans or 4 cups tomato juice 1. Soak the beans and barley in water with the baking lecithin, and have a high concentration of
cholent mix 3 tablespoons Bragg liquid soda overnight. Drain the water and let sprout at essential fatty acids, including omega-3.
½ cup barley (optional) aminos room temperature for 12–24 hours. However, soybeans have been reported to
1 teaspoon baking soda 1 tablespoon salt 2. In a large pot, sauté the onions and garlic in the ol- have a downside as well. Like all beans,
3 white onions, diced Dash of ground black pepper ive oil until browned. they contain phytic acid, which can affect
3 garlic cloves, minced 1 tablespoon paprika 3. Add the beans, barley, tomato juice, Bragg liquid mineral and protein absorption, but this
4 tablespoons olive oil 1 tablespoon molasses or honey aminos, salt, pepper, paprika, and molasses or hon- effect can be eliminated by soaking and/
ey. Fill the pot with water to cover 1 inch. Cook on a or sprouting them. The soybean is also
low boil for 2–3 hours.
high in phytoestrogens and can affect
thyroid and hormone function.
yields 5 servings Soy derivatives such as soy flour and
VEGETARIAN CHOW MEIN partially hydrogenated soybean oil
Daikon is a white root similar in shape to a carrot but usually much larger. When fresh, it certainly raise some concern. These
is very crisp, juicy, and mildly sweet. Daikon radishes are typically milder in spiciness than are highly processed, lifeless foods that
standard red radishes.
should be avoided, as they do not offer
2 cups thinly sliced onions 2 cups bean sprouts ½ teaspoon onion powder any nutritional value. Additionally, a large
3 cups thinly sliced celery 1 cup thinly sliced mushrooms 1½ cups water percentage of the soybean crop is geneti-
3 tablespoons olive oil 8 ounces tofu, cubed ¼ teaspoon salt cally engineered, so make sure to use only
2-inch piece ginger root ¼ cup green peas 1¼ tablespoons arrowroot starch organic soybeans.
½ cup slivered daikon ½ teaspoon salt or cornstarch Fermented soy products (tamari, nama
shoyu, Bragg liquid aminos, miso) and
1. In a skillet, sauté the onions and celery in the oil for 10 minutes. tofu do not affect mineral and protein
2. Meanwhile, peel and cut the ginger root into almond-size pieces. Press out its juice with a garlic press. absorption. The fermentation process de-
3. Add the daikon, bean sprouts, mushrooms, tofu, green peas, ½ teaspoon salt, onion powder, ¼ cup water, and gin- activates the phytic acid and renders the
ger juice to the skillet. Cook, covered, for 15 minutes. bean much more digestible. Though it is
4. In a small bowl, combine the remaining 1¼ cups water, ¼ teaspoon salt, and starch and mix well. Pour the starch not fermented, tofu doesn’t affect absorp-
mixture over the chow mein, and cook for another 15 minutes until thickened. Serve over steaming brown rice. tion either due to the way it is prepared.

Soybean Burgers
284 HEALTHY EVER AFTER with food coloring. that means it has been colored make sure it’s white; if it’s pink, When purchasing pickled ginger before filling. layer of wasabi over the nori sheet For an extra kick, spread a thin sushi rolls. Do not use the seeds to fill the the outer layer around the seeds, the cucumbers and zucchini, slice RECIPE NOTE When cutting Bragg liquid aminos, and pickled ginger. and arrange on a serving plate. Serve with the wasabi, nama shoyu or

285

inch for 3–4 hours. Drain and discard the water.
overnight. Rinse and drain. In a 3-quart pot, cook the soybeans in enough water to cover plus 1
RECIPE NOTE To cook the soybeans, soak them in plenty of water with 1 teaspoon baking soda

(see recipe note)

squash, chopped

yields 6 rolls