GET HOOKED ON HEALTHY EATING
Words by Ashley Locke
Photos by Retha Furgeson & August de Richelie
There are many reasons why someone might choose a plant-based diet, and today, it’s easier than ever to accomplish. Meat and dairy-free alternatives like plant-based cheese, black bean patties, and nut milks are commonly available at grocery stores across the country—but it’s not about cutting out meat completely, it’s just about realizing that you can eat flavorful and protein-packed dishes that just so happen to be meat-free!
Plant-based dishes are perfect for packing more veggies into your diet, or for adding to your dinner party spread so that everyone has something delicious to enjoy. We’ve gathered the recipes, you build the guest list!
Mashed Avocado instead of Mayo
Chia “Eggs” instead of Chicken Eggs
Nutritional Yeast instead of Parmesan
Tofu Scrambles instead of Scrambled Eggs
Tempeh instead of Bacon
Seitan instead of Ground Beef
CAULIFLOWER WITH FARRO AND COCONUT YOGURT
Reprinted from Good for You by Akhtar Nawab with permission by Chronicle Books, 2020
I’m a big fan of putting vegetables in the center of the plate, and feel like the benefits of a plant-forward lifestyle have led me to serve meatless meals to my family more often. But I’m also someone who likes to feel satisfied, and that’s why so many meatless Indian meals work well; they rely on legumes and grains and vegetables that are hearty and super good for you. This Indian cauliflower recipe is one of my favorites. It’s like a braised cauliflower and it goes so well with the nutty, chewy farro, and the tang of the coconut yogurt really brightens everything up. If you have a gluten intolerance, don’t use the farro, go for Basic Quinoa instead. - Chef Akhtar
Serves 4 to 6
FOR THE CAULIFLOWER
1 medium cauliflower head, cut into large florets
1 to 2 Tbsp extra-virgin olive oil
2 tsp kosher salt, plus more for seasoning
2 Tbsp coconut oil
2 medium Spanish onions, diced
2 medium garlic cloves, minced
2½ in [6 cm] piece fresh ginger, peeled and minced
1 small jalapeño, seeded and minced
One 14 oz [400 g] can whole tomatoes, gently crushed with your hands
1 tsp ground cumin, toasted
½ tsp ground coriander, toasted
¼ tsp ground turmeric, toasted
¼ tsp red pepper flakes, toasted
FOR THE FARRO
2 Tbsp extra-virgin olive oil
1 medium carrot, peeled and cut in half lengthwise
1 celery stalk, cut in half lengthwise
1 medium Spanish onion, peeled and cut in half
4 cups [907 g] farro
1½ Tbsp kosher salt
FOR THE COCONUT YOGURT
1 cup [240 g] yogurt
½ cup [120 ml] coconut milk
¼ cup [56 g] grated cucumber, liquid squeezed out
¾ tsp ground cumin, toasted and ground
½ tsp kosher salt
Preheat the oven to 450°F [230°C]. Line a sheet tray with parchment paper.
First, toss the cauliflower florets in a large bowl with the olive oil and season with the salt. Spread the florets out on the sheet tray and roast in the oven for 7 to 10 minutes, until the florets start to caramelize and are about halfway cooked. Set aside.
Meanwhile, in a large, heavy-bottomed pot or skillet over medium heat, melt the coconut oil. Spoon in the onions, garlic, ginger, and jalapeño, and slowly cook until they soften, 8 to 10 minutes. Add the tomatoes, cumin, coriander, turmeric, red pepper flakes, and salt (adding 1 tsp of the salt at a time to taste).
Turn the heat to low and cook for 15 to 20 minutes. Add the roasted cauliflower and continue cooking for another 10 to 15 minutes, or until the cauliflower has finished cooking through and is tender when pierced with a fork.
While the cauliflower is cooking, make the farro. Heat the oil in a medium pot over medium heat and add the vegetables. Cook until the vegetables are lightly caramelized, about 5 minutes. Add the farro and cook, stirring frequently, until the farro smells nutty and roasted, 3 to 5 minutes. Add 8 cups [2 L] of water and the salt, and bring to a simmer. Cook, stirring occasionally, until the farro in tender, about 45 minutes. Drain any extra cooking liquid.
Next, make the coconut yogurt. Combine all the ingredients in a medium bowl and mix well. Adjust the seasoning as needed.
To serve, place the cauliflower over the farro and serve the coconut yogurt on the side or over the top. Store leftovers in an airtight container in the refrigerator for 3 to 5 days.