Menu Five: Spinach Kofta, Tomato Basil Cream Pasta, TLT Sandwiches, Pan-Fried Tofu, Kale and Noodles

Photo credit: Lolo at VeganYumYum.com

This week’s menu is about the simplicity of ingredients.

While I am always excited to try new combinations of flavors, and to find those specific little ingredients that elevate a dish to something I might have never conjured up in my own culinary dabblings, it’s nice to bring a list to the grocery store knowing exactly what you’re looking for, and feeling assured that you will find all of it.

(Last week, I couldn’t find dried lemongrass, or canned straw mushrooms at the grocery store. And, I almost walked out without nutritional yeast, which was central to the macaroni and cheese recipe, until the guy at Whole Foods told me I could find some near the vitamins – I know it’s nutritional yeast, but should I really know to look there?)

Hence, the simplicity of ingredients. This week’s menu is also great because I’ll be using some of the things that are already in my pantry from previous menus, like the chickpea flour, yeast flakes, chili sauce, rice noodles, and soy sauce. Here are this week’s dishes:

Spinach Kofta with Cucumber Yogurt Sauce
Super Quick Tomato Basil Cream Pasta
TLT Sandwiches
Pan-Fried Tofu, Kale, and Noodles

This week’s menu:

Sunday
Dinner: Spinach Kofta with Cucumber Yogurt Sauce
Cook: Spinach Kofta, Cucumber Yogurt Sauce, Tomato Basil Cream Pasta

Monday
Lunch: Tomato Basil Cream Pasta
Dinner: Spinach Kofta with Cucumber Yogurt Sauce
Cook: Marinate tempeh for TLT sandwich

Tuesday
Lunch: Tomato Basil Cream Pasta
Dinner: TLT Sandwich
Cook: TLT Sandwich

Wednesday
Lunch: Spinach Kofta with Cucumber Yogurt Sauce
Dinner: TLT Sandwiches
Cook: TLT Sandwich

Thursday
Lunch: TLT Sandwich
Dinner: Pan-Fried Tofu, Kale and Noodles
Cook: Pan-Fried Tofu, Kale, and Noodles

Friday
Lunch: Pan-Fried Tofu, Kale, and Noodles

This week’s recipes:

Spinach Kofta with Cucumber Yogurt Sauce
This recipe comes from the Fat-Free Vegan blog – which is also the source of the sweet potato falafels that I made a couple of weeks ago. Those were delicious, so when I saw this recipe for kofta, I had a feeling it would be a good one. (We’ll find out if I’m right this week.) I’ll plan on eating this with naan, or rolled inside of lavash bread with the cucumber yogurt sauce.

Click here for the Spinach Kofta recipe.

Note: Tofu generally comes in a 14 oz. container, and you’ll only use 2 oz. for this recipe. Store the remaining tofu in Tupperware – fill the container with water so that half of tofu is under water. You’ll use the rest for the Pan-Fried Tofu, Kale and Noodles on Thursday.

Super Quick Tomato Basil Cream Pasta
I found this recipe on Vegan YumYum, and was excited that many of the recipes (including this one) are written for 1 – 2 servings – the perfect amount for people like me and, possibly, you! While it’s nice to have dishes that last for a long time, (read: less cooking), it’s also nice to have just the right amount for a couple of servings, so that you’re regularly eating fresh food.

I have a recipe on file that uses linguini, which I think I’m going to include next week. So, I’ll substitute linguini for the spaghetti in this recipe, and only buy the one box.

Also, if you don’t like eating lots of pasta because you find it heavy, buy a gluten-free version. I’m not gluten-free all the time, but I do buy gluten-free pasta often for this reason – gluten-free pasta does not weigh me down, and I find it’s better for digestion.

Click here for the Tomato Basil Cream Pasta recipe.

TLT Sandwich
So, I’m not a big fan of tempeh, which I discovered when I made the Tempeh Tikka Masala.

Then why are you including a tempeh sandwich in your menu, Julie?

Well, firstly, you might like tempeh.

And, secondly, this recipe looks great – a satisfying and complimentary combination of crispy lettuce, creamy avocado, and a spicy protein kick. Because I personally don’t love tempeh, though, I’m going to substitute with seitan. And, I’ll let you know how it turns out.

Click here for the TLT Sandwich recipe.

Note: In the interest of using freshly grilled tempeh/seitan in each sandwich, I’m going to keep the tempeh/seitan in its marinade in the refrigerator until I’m ready to assemble the next sandwich. I’ll roast the tomatoes all at once and store those in a separate container for each sandwich.

Pan-Fried Tofu, Kale and Noodles
According to Vegan YumYum, there are three things that create the perfectly pan-fried tofu: "a cast-iron pan, a decently long cooking period, and a rest period afterwards."

I don’t have a cast-iron pan currently, but I will follow the rest of the advice provided in this post closely to see if I can come close to achieving the right consistency without one.

I am also excited to cook with kale again, because it’s supposed to be so good for you – and in the right dish, it also tastes surprisingly good. (As confirmed by my roommate, who was hesitant to eat the Chickpea and Kale soup when she saw all the green, and then happily had seconds.)

Click here for the Pan-Fried Tofu, Kale, and Noodles recipe.

This week’s grocery list:
So, last week, I was pleased to rediscover Stiles, a year-round farmer’s market under a tent, near my apartment. I got all of the produce that I needed for the week, and some extras (strawberries, blueberries, a pineapple, and a couple avocados), for $17. Needless to say, this cut down on my grocery bill dramatically – all of their herbs are $1, (instead of $1.99 at Whole Foods); tomatoes are $1 a pound (compared with $1.99 or even $2.99 a pound for the vine-ripened ones); and you can get 8 limes for $1. I don’t know what I would do with 8 limes (except maybe have a Corona party?) – but, you see my point. If you can, definitely buy all of your produce at a well-priced farmer’s market.

As always, this list is for everything you would need to make all recipes in this week's menu. To avoid buying something unnecessarily, I suggest that you print out this list, cross off things that you already have in your pantry and refrigerator, and then head to the market and/or grocery store.

Produce
1 small head, romaine lettuce
1 head, kale
6 oz., fresh spinach
1 bunch, basil
1 bunch, mint
1 large tomato
1 pint, cherry tomatoes
1 small cucumber
1 bulb, garlic
1 small red onion
1 small yellow onion
1, 3 in. piece of ginger
2 medium red potatoes
1 lemon
1 lime

Oils, Spices, and Condiments
Olive Oil
Soy Sauce
Balsamic Vinegar
Rice Vinegar
Mustard
Chilli sauce
Cumin seeds
Ground cumin
Coriander
Garam masala
Brown Sugar
Salt
Black pepper

Canned and Bottled Goods
Chipotle peppers in adobo sauce
1 small can, tomato paste
1, 12 oz. bottle, maple syrup

Dry Goods
1, 8 oz. package cashews
1 box, linguine
1, 10 oz. package, rice noodles
Nutritional yeast
Chickpea flour
1 package of naan or lavash bread

Refrigerator/Freezer
8 oz. tempeh or seitan
1, 14 oz. package of extra firm tofu
Soy yogurt

Menu 3: Mashed "Potatoes", Babaganoush, Chickpea and Kale soup, Tempeh Tikka Masala, Sweet Potato Falafel...

Over the holidays, my cousin Rupal was crowned my mother’s new favorite nephew.

Why, you ask? (Especially if you are one of my mother’s many other nephews, angling to be in her good graces.)

His recipe for babaganoush earned him the honor – which I’m not so sure he’s happy about, since once he made the dish, he was “promoted” to her official sous chef, squeezing fresh orange juice for fifteen people, making chocolate chip pancakes with just the right thickness, and adjusting her recipe for hummus. At the end of Rupal’s trip, my mom expressed that our Florida home is open to him anytime he needs a vacation (from Austin), and insisted that he visit often.

The best part of all of this is that I’ve included Rupal’s babaganoush in this week’s menu. Speaking of which, here’s what I’m eating this week:

Chickpea and Kale Soup
Cauliflower Mashed “Potatoes”
Tempeh Tikka Masala
Babaganoush wraps
Sweet Potato Falafel

The menu:
The weekly menu is a plan for cooking and eating – so that you use things while they are fresh, have variety in your daily set of meals, and know exactly what to cook or prepare each night. It also takes away the stress of thinking about what to do after work each night.

Sunday
Dinner: Chickpea and Kale Soup with Cauliflower mashed “potatoes”
Cook: Soup, Cauliflower mashed “potatoes”, Marinate tempeh

Monday
Lunch: Chickpea and Kale soup, Cauliflower mashed “potatoes”
Dinner: Tempeh tikka masala with naan
Cook: Tempeh tikka masala with naan, Babaganoush

Tuesday
Lunch: Babaganoush wrap
Dinner: Tempeh tikka masala with naan
Cook: --

Wednesday
Lunch: Tempeh tikka masala
Dinner: Chickpea and Kale Soup, Babaganoush wrap
Cook: Sweet Potato Falafel

Thursday
Lunch: Sweet Potato Falafel
Dinner: Babaganoush wrap, Cauliflower mashed “potatoes”
Cook: --

Friday
Lunch: Sweet Potato Falafel

The recipes:

Chickpea and Kale Soup
In my browsing of vegan food blogs, I came upon Fat Free Vegan – which for some of you translates into “no taste, are you kidding me?” – but really, Susan Voisin, who writes the blog, combines great flavors and high-nutrient foods to make her healthy dishes. She also writes that her blog is called “Fat Free Vegan” because she avoids cooking with fats like oil, margarine, or shortening. She does, however, cook with avocados, nuts, seeds, and the occasional bit of sesame or olive oil for flavor. (“Oil Free Vegan” just didn’t have the right ring to it.) She has generously agreed to allow me to link to her recipes, and so here’s the first Menu Drawer feature from her blog.

Click here for the Chickpea and Kale soup recipe and to view photos of the dish.

Cauliflower Mashed “Potatoes”
I’ve heard that this is a delicious (and much healthier) substitute for mashed potatoes. Much like the tofu/pine nut “ricotta” from last week, most tasters can’t even tell the difference.

In this recipe, substitute 1 ¾ cups of vegetable broth for the broth listed.

Click here for the Cauliflower Mashed “Potatoes” recipe.

Tempeh Tikka Masala
When I became vegan, one of the things that I missed most was paneer tikka – especially the way my cousin Amit makes it on the grill. So, I was excited when I saw this recipe.

For the three cups of cauliflower florets required, I use frozen florets – just to eliminate the need to chop up another head of cauliflower. In addition – this recipe is not vegan because it calls for buttermilk. So, I substitute the buttermilk with Silk brand soy creamer. I also don’t plan to make the raita this week, and just eat the tempeh with naan or brown rice. I’ll do steps 1 and 2 of this on Sunday, so I just have to bake it come Monday night.

Click here for the Tempeh Tikka Masala recipe and to view photos of the dish.

Note: After making dish, I wasn't a big fan. I didn't really enjoy the tempeh, and found that my idea for a buttermilk subsitute wasn't the greatest - the sauce was too watery and didn't thicken the way I imagine it would with buttermilk. So, I suggest trying it with tofu or seitan, instead of tempeh. And, secondly, I don't recommend this dish for vegans - if you're vegetarian, it might work well if you stick to the buttermilk.

Babaganoush Wraps
The key to this is baking the eggplant with the garlic cloves inside of it.

Also, in terms of logistics, I’ll be doing this on Monday night while I’m also baking the Tempeh Tikka Masala. If you want to play it safe, make the tempeh, then increase the temperature to 425 and roast the eggplant. If you’re willing to take some risks in the interest of saving time, do both at 400 degrees. (The tempeh is supposed to bake at 375, and the eggplant is supposed to bake at 425). You may have to bake the tempeh for less time because of the increased temperature, and the eggplant for a bit more time (45 – 50 minutes). Just keep an eye on both, adjust the time as you see fit, and you should be fine.

You may want to add more or less of the lemon, salt, cumin, etc. depending on your taste. Start with what’s listed, and add more if you need to.

Finally, per my cousin’s advice, babaganoush will not taste just right until it’s been refrigerated for at least 4-5 hours (I refrigerate it overnight) and all of the flavors sink in. So, this will taste best when you take it out the next morning to put it into your wrap for lunch.

My cousin Rupal’s recipe for Babaganoush:

Ingredients for babaganoush:

1 eggplant
6 cloves garlic
2 teaspoons salt
1/3 cup lemon juice
2 tablespoons tahini
1 teaspoon ground cumin
1 tablespoon olive oil

Ingredients for wrap:

Lavash bread
½ cup of mesclun greens
1 small tomato, chopped
½ small red onion, chopped
1/3 cup cucumber, peeled and chopped
Handful of sprouts (optional)
Kalamata olives (optional)

1. Preheat oven to 425 F.
2. Cut six clove-shaped holes into the eggplant (two rows of three, going around the eggplant). Stick a clove of garlic into each of the holes. Place the eggplant on a baking dish or sheet.
3. Bake for 45 minutes, until the eggplant looks destroyed, and is entirely sunken in.
4. Remove from the heat and let the eggplant cool for about five minutes.
5. Cut the eggplant in half, and using a fork or a spoon, scrape all of the insides (make sure to get all of the garlic cloves!) into the food processor.
6. Chop up about 1 tablespoon of the roasted eggplant peel, and add that to the food processor.
7. Add in the salt, garlic, lemon juice, cumin, and tahini, and pulse until the babaganoush is smooth.
8. Transfer to storage container. Drizzle with olive oil. Refrigerate overnight.
9. Serve with pita triangles, vegetables, or inside of lavash bread with your choice of following ingredients:
Mesclun greens
Red onion, chopped
Tomato, chopped
Cucumber, peeled and chopped
Sprouts
Olives

Sweet Potato Falafel with Yogurt Tahini sauce
This recipe makes enough for about 20 falafel balls, which I think might be too much for me. So, I’m going to halve all of the ingredients as I am cooking, to make only ten. I still may have leftovers, in which case, this week’s menu is also giving me lunch for Saturday.

Click here for the Sweet Potato Falafel recipe and photos.

This week’s grocery list:
This list includes everything you would need to make all of the recipes this week. Check your pantry and refrigerator before you go shopping and cross off things that you already have. If you’ve been making some of the previous menus, you should already have some of these items (i.e. tahini and most spices) and not need to buy them.

Produce
2 large lemons
1 lime
2 bulbs, garlic
1, 2-inch piece fresh ginger
1 medium sweet potato
1 bunch, parsley
1 bunch, green onions (chives)
1 large bunch, kale
1 head, cauliflower
2 carrots
1 medium cucumber
1 large eggplant, but long and lean – not the ones with the fat round base
3 small tomatoes
2 small red onions
2 medium yellow onions
1 large yellow onion
2 cups mesclun greens
1, 4 oz package sprouts (optional)
¼ cup Kalamata olives (optional)

Oils, Spices, Condiments
1 bottle of tahini (smallest available)
Salt
Cayenne Pepper
Ketchup
Ground cumin
Ground coriander
Paprika
Allspice
Ground ginger
Saffron
Bay leaves
Cinnamon
Tandoori spice blend
Vegetable bullion cubes
Olive oil
Honey

Canned and Bottled Goods
1, 15.5 oz. can of tomato puree
3, 15.5 oz. cans of chickpeas

Dry Goods
1, 4 oz. container of flax seeds
Chickpea flour
Baking powder
Sesame seeds (optional)
1 package of lavash bread
1 package of 4 naans

Refrigerator/Freezer
1 small container, soy yogurt
1 pint of Silk soy creamer
1, 8 oz. package of tempeh
24 oz. frozen cauliflower florets