Golden Beet, Sweet Potato, and Roasted Green Pepper with Quinoa; Tempeh with Roasted Red Pepper Sauce served with Hemp Seed; and Mixed Greens (Almost No Added Fat)
We had been enjoying my favorite local event the past four days, the country's biggest documentary film festival, Full Frame. Other than a quick and easy vegan macaroni and cheese dinner that I made for my daughter and me on Thursday night, we had been eating out in the short gaps of our viewing schedules.
Now, we're a bit low on ingredients and need soon to shop again. I found two golden beets in the refrigerator and decided to work with them. I came up with a main dish with the beets, sweet potato, and bell pepper with raw quinoa added in the last 10 minutes or so. I also made a side dish of tempeh. Here is what I did.
Golden Beet, Sweet Potato, and Roasted Green Pepper with Quinoa
Ingredients
- Two golden beet roots (I didn't have the greens; greens are actually even more nutritious than the beet roots, and can be eaten raw or briefly cooked even with the roots), peeled and diced into approximately 1/2" cubes
- One medium sweet potato also peeled and diced into approximately 1/2" cubes
- 1/3 medium yellow onion cut into 3/8" cubes
- Medium green bell pepper
- Approximately 3/4 cup of quinoa
- (Optional) Vegan bouillon cube; I use Rapunzel's no-salt-added cubes
- Approximately 2 tablespoons of finely (1/8" - 1/4") chopped yellow onion
- Dash of salt, to taste
Process
- In an uncovered medium stock pot, I brought about 4 or 5 cups of water to a boil then added the beet and sweet potato cubes and cooked over medium heat.
- About 3 or 4 minutes later, I added the first batch of onion.
- While the beet and sweet potato cooked, I roasted and chopped the bell pepper:
- I rinsed the bell pepper and then put it on my gas range. I turned the range on to flame roast the pepper, turning the pepper to a "green" side as it charred. After a few minutes, I had a mostly black bell pepper.
- I put the pepper in a brown paper bag and crumbled the bag closed. I let the pepper sit in the bag for 10 minutes or so, so that the smoke flavor could be nicely absorbed.
- I took the pepper out and, under cold running water, gently rubbed it to remove most of the charred skin.
- I cut the pepper open, removed the seeds, stem, and membrane, then chopped into approximately 1/2" - 3/4" cubes.
- Cut so small, both the sweet potato and beet cook pretty quickly. Once they were just tender to gentle fork pressure (about 10 minutes total), I stirred in the bell pepper cubes, quinoa, and bouillon cube.
- I continued to cook over medium heat for about 3 minutes, then turned the heat off, covered the pan, and let it sit for about 6-10 minutes till the moisture was absorbed by the quinoa and the quinoa showed its characteristic spiral shape, indicating doneness.
- I mixed in the second batch of onion and salt, then served. Ideally, a bit of jerk seasoning would have been nice to add, too, but I knew that would cause my preschooler not to eat the dish. Instead, my wife and I added hot sauce at the table.
Results
I was very pleased and we all enjoyed the dish. This has a lot of potential; I may include this or some version of it in our annual Thanksgiving feast. The subtle color and muted but yet distinct flavor makes this consonant with a variety of side dishes. I liked the texture, as well.
I was happy that all the cooking liquid was absorbed. Sometimes when I boil beets, I save the boiling water and drink it for its nutrition, but it was all kept in the dish. Yay!
I was happy that all the cooking liquid was absorbed. Sometimes when I boil beets, I save the boiling water and drink it for its nutrition, but it was all kept in the dish. Yay!
Ideas for the future
Tempeh with Roasted Red Pepper Sauce
Ingredients
- Approximately 4 ounces of tempeh cut into approximately 1/4" slices
- (Optional) 1 or 2 teaspoons of extra virgin olive oil
- 2-4 ounces roasted and diced tomato (more or less depending on how moist you want the dish to be; I used about 4 ounces)
- About six fresh basil leaves, chopped finely; I didn't have them, so used a teaspoon of frozen basil (when basil isn't in season, I like to keep in stock frozen basil cubes)
- Dash of salt, to taste
- (Optional) 2 teaspoons hemp seed
Process
- Since I've been teaching Food for Life classes the last year and a half or so, I rarely use oil in my cooking. However, I haven't found an effective way to brown to a crispy texture either tempeh or seitan. I still usually cook these without oil, but once in a while I use oil very sparingly with them. Today, I put a small amount, 1 or 2 teaspoons of extra virgin olive oil (which amounts to 4.5 or 9 grams of fat) in a cast iron pan, heated up over medium heat, and put the tempeh in, cooking each side to a light brown. I was originally going to serve browned tempeh on the side, but as I was cooking, I decided to serve it with a tomato sauce; given that, the tempeh would have been just as good without the oil, so I regret using the oil. Even still, I made enough for three servings, so that's about 3 grams of fat per serving, which is very reasonable.
- When the tempeh was browned, I transferred it to a small sauce pan and mixed in the tomato, frozen basil cube, and salt, and simmered on low heat for 10 minutes or so, slightly reducing the tomato.
- I served with hemp seed sprinkled atop the dish.
Results
This, too, came out well. It was a nice variation on simple sautéed tempeh.
Ideas for the future
Certainly, especially given that the tempeh was served with a sauce, oil wasn't needed, so I would do a no fat added saute of the tempeh. A little bit of vegan parmesan (blend equal parts of almonds and nutritional yeast, then add salt to taste) would be good on top of the dish, as well as a basil leaf.
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