Deborah Gray - 500 Vegan Dishes

A Quintet Book

Published by Sellers Publishing, Inc.
161 John Roberts Road, South Portland, Maine 04106
Visit our Web site: www.sellerspublishing.com
E-mail:

e-ISBN: 978-1-4162-0636-1

500 Vegan Dishes copyright 2011 Quintet Publishing Limited. All rights reserved under International and Pan-American copyright Conventions. By payment of the required fees, you have been granted the non-exclusive, non-transferable right to access and read the text of this e-book on-screen. No part of this text may be reproduced, transmitted, down-loaded, decompiled, reverse engineered, or stored or introduced into any information storage and retrieval system, in any form, by any means, whether electronic or mechanical, now known or hereinafter invented without the express written permission of Sellers Publishing, Inc. e-books.

September 2011

This book was conceived, designed, and produced by
Quintet Publishing Limited
6 Blundell Street
London N7 9BH
United Kingdom

Food Stylist: Valentina Harris
Photographer: Ian Garlick
Art Director: Michael Charles
Editorial Assistant: Holly Willsher
Managing Editor: Donna Gregory
Publisher: Mark Searle

Vegan food avoids all animal products including meat, dairy produce, eggs, and animal-derived products such as gelatin and honey. It is essentially a plant-based diet consisting of grains, beans, lentils, nuts, seeds, vegetables, and fruits. Millions of people worldwide are vegans.

Why eat a vegan diet? A vegan diet is healthy, low in fat, high in fiber, and rich in vitamins, minerals, and antioxidants. Vegans tend to eat more whole grains and are less dependent on processed foods. Therefore, as long as the diet is varied, the vegan diet is the healthiest option of all. There is evidence to suggest that eating a vegan diet may reduce the risk of developing some cancers, diabetes, obesity, heart disease, and several other major diseases. Vegans, however, can become deficient in vitamin B12, iodine, selenium, omega-3, and vitamin D2, so it is essential to ensure that this is taken into consideration when planning a menu. Many feel that a specially designed vitamin and mineral supplement is helpful.

A vegan diet is also more sustainable. Animals raised for consumption use more protein, water, and calories than they produce, so eating a plant-based diet is a great way to reduce an individuals carbon footprint. Globally, livestock farms are continuing to be a cause of deforestation and are huge consumers of increasingly scarce water supplies. Livestock are also responsible for 18% of the worlds total carbon emissions. With the planets population increasing, there is a strong argument that a vegan diet is the only way forward. Many vegans are also motivated by compassion for animals. They object to the exploitation of animals, the conditions in which they are raised, and the idea of killing animals for human use.

It may seem difficult to integrate a vegan diet into a standard meat-eating family diet. Many of the recipes in this book are familiar, however, and have been adapted to become vegan-friendly. By following the general principles of vegan cuisine, it is surprising how many favorite recipes can be modified to suit all tastes. In fact, the substitution may well go unnoticed by all but the most discerning of family members. In general, this book has avoided the use of processed vegan meats, but they are widely available in supermarkets as well as in specialized health food stores. For the widest variety of specialized foods, try using one of the Internet-based health stores, which will ship an impressive range of goods to your door.

The following is a practical guide to some vegan ingredients that may be less familiar than vegetables and herbs.

A sea vegetable-based gelatin substitute that can be used for thickening and gelling.

A very sweet syrup made from the juices of the Mexican blue agave plant. Use it as a sugar or honey substitute; 2/3 cup agave syrup is equal to 1 cup sugar. If substituting agave syrup in a baked dish, reduce the liquid in the dish by a third.

Beans have been a vital source of protein since ancient times. They are also high in fiber and complex carbohydrates. Being inexpensive and versatile, it is no wonder that they are central to the vegan diet. A wide variety of beans is available fresh, dried, or canned. As a rough guide, 1 pound of dried beans produces about 7 cups of cooked beans, which is about 3 1/2 (15-ounce) cans (drained) of beans. To cook dried beans, pick over the beans and remove any damaged ones. Soak the beans in cold water overnight, or for at least 4 hours, prior to cooking. Drain the soaked beans and put them in a saucepan and cover with water or bouillon (the liquid should be about 2 inches above the top of the beans). Do not salt until the beans are cooked, because the salt will toughen them during cooking. Bring to a fast boil for 5 minutes (10 for kidney beans to remove toxins), then simmer over a low heat until tender (see chart opposite for cooking times). It is impossible to state cooking times precisely; therefore, cooking several types of beans together is best avoided.

The following are the most commonly cooked dried beans:

A mild, lightly refined syrup that contains complex sugars, which are absorbed slowly in the bloodstream. Use it as a sugar or honey substitute; 1 cup brown rice syrup is equal to 1 cup sugar. If substituting it in a baked dish, reduce the liquid in the dish by a third. Note that some brands use barley enzymes to produce the syrup, so they are not gluten-free.

A chocolate-like substance made from the pod of the carob tree. It comes in powder, chips, or in a bar. Carob beans are also the source of a common thickening agent, locust bean gum.

A number of manufacturers make soy-based cheese substitutes in a variety of flavors and textures, including hard cheeses such as cheddar and Parmesan, mozzarella, and soft cream cheeses. In general, they have the same cooking and melting qualities as those cheeses they are mimicking. These nondairy cheeses are available in health food stores and over the Internet. (See also .)