The Healthy Voyager's Global Kitchen by Carolyn Scott-Hamilton

Author:Carolyn Scott-Hamilton
Language: eng
Format: epub
Publisher: Rockport Publishers
Published: 2011-11-15T00:00:00+00:00

Minestrone is great fun when served in a bread bowl. Hollow out a sourdough roll, ladle in the soup, then sprinkle bits of the bread on top.

THE ITALIAN QUARTET: MARINARA, BOLOGNESE, ARRABIATA, AND ALFREDO SAUCES

*Gluten Free (use gluten-free vegan meats and cheeses), **Soy Free (use soy-free vegan meats and cheeses; for the alfredo, substitute cashew cream for heavy cream and soy-free vegan butter), ***Low Fat (opt for the base marinara)

Sauce or gravy, whatever you want to call it, you can’t do Italian without it! These will be your base sauces for most of the upcoming Italian recipes, so it wouldn’t hurt to make big batches and freeze them for future use.

MARINARA SAUCE:

2 tablespoons (30 ml) olive oil

3 to 4 tablespoons (30 to 40 g) minced fresh garlic

4 cups (720 g) canned peeled plum tomatoes, coarsely crushed

1 cup (40 g) chopped fresh basil

1/4 cup (12 g) dried oregano

1/2 cup (30 g) chopped Italian parsley

Salt and pepper, to taste

1-1/4 teaspoons fennel seed

2 tablespoons (30 ml) dry red wine

1 tablespoon (13 g) sugar

To make the marinara: In a medium-size saucepan, heat the oil over medium-high heat. Add the garlic and cook, stirring, for 30 seconds. Add the tomatoes (crush them down with a fork), making sure they do not burn. Add the basil, oregano, parsley, salt, pepper, fennel, wine, and sugar and bring to a boil, stirring, being careful not to burn. Lower the heat and simmer, stirring occasionally, until thickened, 20 to 30 minutes. Remove from the heat.

BOLOGNESE SAUCE:

1 to 2 tablespoons (15 to 30 ml) olive oil

1 cup (130 g) diced carrot

3/4 cup (90 g) diced celery

1 cup (160 g) finely chopped white onion

Salt and pepper, to taste

2 cups (450 g) cooked and minced vegan meatballs or vegan ground beef

3 cloves garlic, minced

1 recipe Marinara Sauce (above)

1/2 cup (120 ml) plain soymilk

1/2 cup (120 ml) vegan heavy cream, store-bought or homemade (page 15)

To make the Bolognese: In a saucepan over medium heat, heat the olive oil and sauté the carrot, celery, and onion for about 3 minutes, or until translucent, then season with salt and pepper. Add the ground beef and brown, stirring well, 2 to 3 minutes, then stir in the garlic. Add the marinara and reduce the heat to low. Simmer for 30 minutes, slowly adding the soymilk little by little until well incorporated by the end of the 30 minutes. Stir in the heavy cream, season with salt and pepper to taste, and serve.

ARRABIATA SAUCE:

1 recipe Marinara Sauce (page 136)

2 teaspoons crushed red pepper flakes, or more to taste

To make the arrabiata: When making the marinara, add the red pepper flakes when you add the herbs, wine, and sugar.

ALFREDO SAUCE:

2 cups (470 ml) vegan heavy cream, store-bought or homemade (page 15)

1/2 cup (112 g) vegan butter, softened

1 tablespoon (10 g) minced garlic

1/2 cup (60 g) shredded vegan mozzarella cheese

1/4 cup (32 g) nutritional yeast

Salt and pepper, to taste

Chopped fresh flat-leaf parsley, for garnish

To make the Alfredo: Heat the heavy cream in a deep sauté pan over medium-low heat. Add the butter and whisk gently to melt.

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