Yesterday we published an article from Bryanna Clark Grogan about vegan “meat of the fields” – an interesting history of where they came from, along with her take on making her own. In this article, Bryanna shared a recipe for homemade seitan, and we promised to follow with more great recipes today. Here they are! A pasta with “clam” sauce, an angel hair pasta with “scallops”, and fried “sea meat scallops” with asparagus – promising to get your mouth watering! Note, you will need the recipe from yesterday – which you find here – for some of these recipes.
BRYANNA’S ITALIAN VEGAN PASTA WITH WHITE “CLAM” SAUCE
This is a “veganization” of an old favorite from my childhood. I cut the olive oil down as far as I could, but you MUST have some in this sauce! You can serve this with a vegan parmesan substitute, but this type of dish is normally eaten without cheese.
- 1 lb linguine, spaghetti or other pasta of choice (I used farfalle or bowtie pasta in the photo)
- 1/4 cup good extra virgin olive oil
- 1 medium onion, minced
- 6 cloves garlic, minced
- Optional: a few pinches of dried oregano or basil
- 1 cup Vegan “Sea Stock” (see recipe below)
- 1/2 cup dry white wine or white vermouth (can be non-alcoholic)
- 1/2 teaspoon salt
- 2 cups (loosely packed) Chopped Sea-Meat (recipe here)
- 1/2 cup chopped fresh parsley
- Optional: freshly-ground black pepper to taste, or a pinch of red chile pepper flakes
Place a large pot of water on to boil for the pasta.
Heat the oil in a large heavy skillet over moderately high heat until hot but not smoking. Add the onion, stirring, until starting to be golden, about 4 minutes. Add the garlic, and optional herbs, if using. Cook, stirring occasionally, until garlic is golden, about 2 minutes. Stir in the Vegan “Sea Stock” and wine, and boil, uncovered, stirring occasionally, until slightly reduced, about 3 minutes.
Cook the pasta in the pot of boiling salted water until al dente, then drain in a colander.
While pasta is cooking, stir the Chopped Sea-Meat into the sauce and simmer, covered, stirring occasionally, 4 to 6 minutes. Remove from heat. Taste for salt.
Immediately add the drained pasta to the sauce along with the parsley, then toss until combined well. Add optional pepper, if desired. Serve immediately.
Nutrition (per serving): 551.0 calories; 22% calories from fat; 14.3g total fat; 0.0mg cholesterol; 440.0mg sodium; 338.0mg potassium; 77.9g carbohydrates; 3.5g fiber; 4.3g sugar; 23.8g protein; 11.5 points.
BRYANNA’S VEGAN “SEA STOCK”
Yield: 4 cups
This is a handy recipe for vegan “sea-meat” recipes.
- 6 cups hot water
- 10 medium dried shiitake or Chinese black forest mushrooms
- 1/2 oz dried kombu seaweed
- 2 teaspoons light miso
- 1 1/2 teaspoons vegetarian “oyster” sauce (see recipe and info on commercial brands below)
- 1 teaspoon salt
Simmer the mushrooms and kombu, covered, in the water for 30 minutes. Strain in a colander. Save the mushrooms for another dish, if you like. Discard the kombu. Stir in the miso, vegetarian “oyster” sauce, and salt. Dissolve thoroughly. Strain through a fine sieve. Refrigerate.
Nutrition (per 1/2 cup): 18.6 calories; 6% calories from fat; 0.2g total fat; 0.0mg cholesterol; 318.5mg sodium; 75.3mg potassium; 4.3g carbohydrates; 0.6g fiber; 1.5g sugar; 0.7g protein ; 0.3 points.
BRYANNA’S ANGEL HAIR PASTA WITH VEGAN “SCALLOPS” AND EDAMAME
This is deliciously simple Italian way to showcase your Sea-Meat Scallops. If you want a more “fishy” flavor, add a tablespoon or so of dulse or nori flakes to the sauce.
- 12 oz. Capelli d’Angelo (Angel Hair pasta– can be whole grain)
- 2 cups frozen or fresh shelled edamamé (green soybeans)
- 2 tablespoons good extra virgin olive oil
- 32 Sea-Meat Scallops (see recipe above)
- 1/4 cup Seasoned Flour (see recipe below)
- 2 green onions, chopped
- 4 teaspoon minced garlic (depending on your taste!)
- 1 tablespoon chopped fresh rosemary (or 1 teaspoon dried)
- 1 teaspoon chopped fresh thyme (or 1/2 teaspoon dried)
- 1 1/2 cups Vegan “Sea Stock” (see recipe above)
- 1 1/2 cups dry white wine or white vermouth (can be non-alcoholic)
- Optional: 1 tablespoon vegetarian mushroom-based “Oyster sauce” (see recipe and info on commercial brands below) salt and freshly-ground black pepper to taste
- Serve with: lemon wedges
- GoVeggie! Vegan Soy Parmesan OR walnut-based Parma! (or your own homemade sub)
Place a large pot of water on to boil. When it boils, add the pasta and the thawed edamamé to the water and set the timer for 4 minutes. In a bowl, mix the Seasoned Flour with the Scallops until they are all coated.
Heat the olive oil in a large, heavy nonstick skillet. When hot, add the Scallops, green onion, and the garlic and quickly stir-fry over high heat until the Scallops are slightly seared. Add the Vegan “Sea Stock”, wine, herbs and salt and pepper to taste (and the “Oyster” Sauce and seaweed flakes, if using) to the skillet. Cook briefly at high heat. Drain the pasta and edamamé when done and add to the skillet. With a large spoon and a pasta rake, toss the contents of the skillet while it cooks. You want the pasta to absorb most of the sauce, with just enough left so that it isn’t dry. Quickly divide the pasta evenly into 6 warm pasta bowls. Serve with salt, pepper, lemon wedges, and vegan parmesan substitute.
Nutrition (per serving): 478.0 calories; 20% calories from fat; 11.2g total fat; 0.0mg cholesterol; 338.8mg sodium; 602.4mg potassium; 61.2g carbohydrates; 5.5g fiber; 3.7g sugar; 55.7g net carbs; 25.5g protein; 9.7 points.
BRYANNA’S SEASONED FLOUR
Yield: 2 1/4 cups
Have some of this in your refrigerator at all times for costing vegetarian proteins before browning– it adds great flavor!
- 2 cups whole wheat, or other wholegrain, flour
- 1/4 cup nutritional yeast flakes
- 1 teaspoon salt
- OPTIONAL: 1 teaspoon onion powder, 1 teaspoon gralic granules and freshly-ground black pepper to taste. Other spices can be used, according to the type of recipe you are making.
Mix together the flour, nutritional yeast flakes, salt, and, optional onion powder and black pepper, if using. Store in a covered container in the refrigerator.
Nutrition (per 2 tablespoons): 50.4 calories; 5% calories from fat; 0.3g total fat; 0.0mg cholesterol; 105.7mg sodium; 89.6mg potassium; 10.2g carbohydrates; 2.1g fiber; 0.1g sugar; 8.2g net carbs; 2.7g protein; 0.6 points.
BRYANNA’S FRIED SEA-MEAT “SCALLOPS” ON ASPARAGUS WITH LEMON-GARLIC SAUCE
This recipe goes quickly, so make the sauce first and keep it warm, and have the asparagus steaming while you fry the “Scallops”.
Lemon-Garlic “Butter” Sauce:
- 4 teaspoons vegan butter
- 4 cloves garlic, minced
- 2 cups light vegetarian “chicken” broth (do not use a very salty type because you have to reduce it—try using 1/2 as much powder or paste as you would normally)
- 2 medium organic lemons, grated zest and juice
- 1/2 tablespoon cornstarch mixed with
- 1 tablespoon water
- 4 teaspoons vegan butter
- 2 lbs. fresh asparagus, trimmed and steamed until tender, but not mushy
- Fried “Scallops”:
- 32 Sea-Meat Scallops (see recipe above)
- whole wheat flour for dredging
- 1 cup plain soy, hemp, or nut milk mixed with
- 1 tablespoon lemon juice
- 2 cups panko (Japanese breadcrumb– look for Ian’s Whole Wheat Panko Breadcrumbs, if you prefer whole grain. Amazon carries them.)
- oil for frying
To make the Lemon-Garlic “Butter” Sauce: Heat the first 4 teaspoons of vegan butter in a nonstick skillet over medium-high heat. Add the garlic and stir with a wooden spoon JUST until the garlic begins to turn golden. Add the broth and the zest and juice of the lemons. Bring to a boil over high heat.
Turn down to a high simmer and cook it down to 1 1/4 cups (important!). Stir in the cornstarch mixture and stir until thickened. Stir in the remaining 4 teaspoons of vegan butter, if using. Remove from heat and cover to keep warm.
To fry the “Scallops”, while the asparagus is steaming: set up shallow bowls with the whole wheat flour, the milk and lemon juice mixture, and the panko breadcrumbs in a line on your counter. Dredge the “Scallops” in the flour, then the curdled milk, and then coat all over with the panko. Place on a parchment-lined cookie sheet, not touching.
Heat an inch or so of oil in a large heavy skillet. When hot, add the coated scallops, turn the heat to medium-high, and fry until crispy on both sides. Drain on paper towels.
To Serve: Distribute the steamed asparagus on 4 plates. Pile 8 fried “Scallops” over each pile of asparagus. Drizzle warm Lemon-Garlic “Butter” Sauce over each serving, and serve more on the side.
Nutrition (per serving): 321.4 calories; 14% calories from fat; 5.3g total fat; 0.0mg cholesterol; 601.4mg sodium; 741.8mg potassium; 61.0g carbohydrates; 9.9g fiber; 11.7g sugar; 13.3g protein; 6.1 points.
VEGETARIAN “OYSTER” SAUCE:
Chinese oyster sauce is a favorite flavoring, thick, rich-tasting, and slightly sweet. I use the vegan version frequently to coat plain tofu for use in stir-fries and fried dishes instead of chicken, and, of course, it’s essential in some Chinese dishes. As well, it can add rich flavor to homemade seitan/grain meat. If you can’t buy it, it’s easy to make a very acceptable substitute.
You can find commercial vegetarian versions, made with mushrooms, in some Asian groceries and large supermarkets (and online, including at amazon). Sometimes it is labeled “vegetarian oyster sauce” or “mushroom oyster sauce”. It is also marketed as “vegetarian stir-fry sauce” (Lee Kum Kee brand). It keeps for a long time in the refrigerator. However, it can be difficult for people in some areas to find, so I am giving you a recipe for a homemade version.
BRYANNA’S HOMEMADE CHINESE VEGETARIAN MUSHROOM “OYSTER” SAUCE (ALSO KNOWN AS “VEGETARIAN STIR-FRY SAUCE”)
Makes 18 liquid oz., or about the same as a commercial bottle
NOTE ON MUSHROOMS: For the dried mushrooms, you don’t need expensive shiitakes—just use the inexpensive dried Chinese mushrooms (or Chinese forest mushrooms) that are easily available. Snap off the stems and discard them, then grind the mushrooms to a powder in a DRY, clean blender or coffee/spice grinder.
- 1 1/2 cups boiling water
- 6 tablespoons ground dried Chinese mushroom (see note above)
- 6 tablespoons Chinese brown bean sauce or paste
- OR use 5 tablespoons mild brown miso + 1 tablespoon water
- 6 tablespoons soy sauce
- 6 generous tablespoons brown sugar,
- 1 tablespoon cornstarch (can be organic) dissolved in
- 1 tablespoon cold water
Blend all of the ingredients EXCEPT the dissolved cornstarch in a blender (IMPORTANT: leave the plastic cap out of the center hole in the blender lid and cover it with a folded towel, so that the hot liquid doesn’t explode) until as smooth as possible. Pour into in a medium saucepan and heat to boiling over high heat. Add the dissolved cornstarch and stir until thickened. Cool and store in a covered jar or bottle in the refrigerator. Since it is quite salty and sweet, it should keep for several months.
NOTE: You can, alternatively, microwave the mixture, with the cornstarch, in a medium bowl and cook on 100% power for about 1 minute, then whisk. Repeat until thickened and store as above.
Vegan since 1988, author of World Vegan Feast & 7 more vegan cookbooks, Bryanna Clark Grogan has devoted over 40 years to the study of cooking & nutrition. She developed the recipes for Dr. Neal Barnard’s Program for Reversing Diabetes, & contributed recipes to Howard Lyman’s No More Bull!& Cooking with PETA. She has appeared at Vegetarian SummerFest, Vegetarian Awakening, Portland VegFest, McDougall Celebrity Chef Weekend, VidaVeganCon, & Seattle VegFest. She also runs a small branchof the Vancouver Is. Reg. Library system, has studied and performed belyydance for 15 years, likes mystery fiction and British TV, and is interested in social justice issues. She lives on Denman Is., BC, Canada, with her B&W film photographer/baker husband Brian, dog Phoebe, & cats Ringo & Sadie. She has 3 daughters, one son, 2 stepsons and 7 grandchildren, ages 24 to 9.
Join us on the Vegan Mainstream Cookbook Club for more recipes and information this week from Bryanna Clark Grogan. To find out more about Bryanna, visit her on Facebook, Twitter, Pinterest, One Green Planet, or her blog.