It’s been my question each time I have made my Nutritarian vegetable broth: what do I do with those leftover cooked veggies at the bottom of the pot? I can’t stand to waste food, and I live in an apartment complex where composting is not really an option. After researching numerous food blogs and doing a bit of experimentation, I think I have discovered a successful solution: Savory Leftover Veggies Pancakes! I made them for dinner this evening, and they turned out to be amazingly tasty. Even C. pronounced them “Really good.”
First things first. Here’s my approximate recipe for vegetable broth. I say approximate because it is a little different every time. I have been following a Nutritarian diet and lifestyle for the past year, so there is no added oil or salt in this recipe. Have you checked the sodium in commercial vegetable broth? Unbelievable. Mine is better, anyway. And yours will be, too. Say no to processed foods! Unless you process them in your own kitchen, of course.
1 large onion, chopped
2-3 stalks of celery, with leaves (about a cup), chopped
3 carrots, chopped (peel them if they need it. If the peels are smooth, I leave them on.)
2 or 3 Yukon Gold or red potatoes
1 small sweet potato
1/2 to 1 cup chopped mushrooms (any variety)
fresh parsley (1/4 to 1/2 of a large bunch)
1 bay leaf
1/4 cup seasoned rice vinegar
14 cups water
Heat a large soup pot. Add a few tablespoons of water to the bottom, then add the onion and celery. Water sauté until celery begins to soften and onions turn translucent, adding a splash of water every now and then to keep the veg from sticking to the pot. You want to sauté, not boil, the veg, so keep them moist but not floating!
Add the carrots, potato, sweet potato, and mushrooms, and continue to sauté until the mushrooms begin to give up some of their liquid. Add the bay leaf, the parsley (you can use the stems, too, or not), the seasoned rice vinegar, and the 14 cups of water.
Bring to a boil, then turn down to a simmer for about 20 minutes. Fini!
You will end up with about 12 cups of fabulously flavorful vegetable broth.
I then fish out most of the vegetables and place them in a large colander over a big bowl to drain. Find and discard the bay leaf.
When most of the veg are out of the broth, I pour the broth through a sieve into a large bowl, straining out the remaining veg. I like my broth a bit on the rustic side, so there is no need to strain it through cheesecloth — although you could. Let the broth cool. I then transfer mine to quart-sized plastic storage bags, 2 cups in each one. Squeeze out as much air as you can before you seal the bag. (Don’t forget to label each bag with the date and what it is!) I like to put the bags on a cookie sheet, and slide that into the freezer. When they are frozen, they are like little file folders and can stand up, tucked conveniently in the fridge for whenever you need vegetable broth.
PREPARING FOR THE MAIN EVENT
You will have about six cups of soggy cooked veggies in your colander and strainer. Combine them and let them sit to drain over that big bowl for a few hours, or overnight. You’ll probably have at least another cup of broth that drains out. I save that in the fridge for future sauté-ing, or any other recipe that calls for broth. Onward. Divide the veggies into 2-cup portions, and pop the containers into the freezer.
THE MAIN EVENT: SAVORY VEGGIE PANCAKES!
These pancakes are absolutely delicious as a side dish or a main course. They are vegan, gluten-free, Nutritarian, and very low in fat. I added just the teensiest bit of coconut oil to the batter to make them brown nicely, and used some cooking spray on the griddle to minimize sticking. This recipe makes ten (10) scrumptious and savory pancakes. Here we go!
2 cups leftover broth veggies
1/2 cup chickpea flour (gram flour)
1 Tablespoon seasoned rice vinegar
1 teaspoon cumin
1 teaspoon Mrs. Dash, Spike, or other no-salt seasoning blend
1/4 teaspoon chili powder
1/2 teaspoon coconut oil, or other light vegetable oil
Reserved: 1/4 to 1/2 cup vegetable broth
In a food processor or sturdy blender, place 1/2 to 3/4 of the leftover cooked vegetables into the container, and process until smooth. Transfer this mixture, and the remaining vegetables, into a large mixing bowl. It will look kind of gross, but don’t worry.
Fold in the flour, seasoned rice vinegar, spices, and oil, until well combined.
Begin to add the vegetable broth, a tablespoon or two at a time, and continue to combine. Add broth until the mixture is the consistency of chunky pancake batter. Even if you like your regular pancakes a bit on the thick side, you want this batter to be a bit more thin, yet not runny. Thinner pancakes will heat all the way through.
Heat the griddle or a large pan until a few drops of water will spatter on it. Spray it with cooking spray (I used Trader Joe’s organic coconut cooking spray).
Use a 1/4 cup measure to pour the batter onto the griddle. Use the back of your ladle, or your pancake turner, to flatten them down a bit.
Let the first side cook for about two minutes. When the edges begin to sizzle and firm up, flip each pancake to cook the other side.
Be patient. If you try to flip the pancake too soon, it will stick to the griddle AND fall apart. I dip my pancake turner in a container of water between turns to cut down on the stickage. The second side will cook a bit more quickly than the first.
Remove pancakes from the griddle to a serving plate, and keep warm. Using a scant 1/4 cup of batter per pancake, I got 10 pancakes out of this batch.
Serve with your favorite savory topping. I served them with cilantro pesto (my fabulous no-added-oil pesto), some tamarind chutney we happened to have, and Sriracha!
Use any kind of flour you like. The texture and flavor will be a bit different, but hey, that’s what keeps things interesting, right? Likewise with the oil, although be sure to use the smallest amount possible. I think a lighter flavored oil would be best, in any case.
You could also vary the seasoning profile, using ginger, soy, and garlic instead of the original spices, and top with Thai-style peanut sauce.
Another variation could be Italian spices (oregano, thyme, basil) and serve with a chunky tomato sauce or basil pesto.
I think the next time I prepare this, I will use garam masala and go all South Asian up in here. The chutney, or (non-vegan) a lovely yogurt raita would be fantastic.
Lots of possibilities. This is a new favorite at our house. If you try it, let me know what you think!
[For additional inspiration on this theme, Check out Helyn’s Vegan Zucchini Corn Fritters. It uses fresh veggies instead of leftovers.]
When this website launched a few weeks ago, I intended to write about movement, sleep, and healthy eating. Recently, I have posted several pictures of my dinners on Facebook and Instagram . Yes, I have become that person who photographs their food. Never say never, I say! Those images have stimulated so much curiosity and engagement, that I thought I would just go ahead and write about what people are interested in at the moment: What am I eating?
I have been following Dr. Joel Fuhrman’s eating plan as outlined in the book, “Eat to Live.” It is a whole-foods, plant-based diet, that allows me to eat virtually unlimited quantities of delicious food that is super-high in nutrients. For the past ten months, I have reduced my consumption of processed foods and all animal products to less than five percent of my total intake. The goal is to eat as much of the highest-nutrient foods as possible. Happily, these foods are also very high in fiber, and low in calories. The weight has been flying off (right at 60 pounds at the moment), my blood pressure is now in the optimal range, BMI is out of the “obese” range and into the “normal” zone, and other biometrics are also positive. This way of eating is not appealing to everyone — or at least, the IDEA of eating this way is not appealing to everyone. However, every time I post an image of what I am actually eating on a daily basis, people consistently comment: “That looks amazing!”
Frankly, I was on the road to heart disease and Type II diabetes if I didn’t do something. I am determined to be pharmaceutical-free, vital, and healthy for the long haul.
So, by popular demand, here is how I made tonight’s dinner: Creamy Kale and Almond Soup with White Beans, and Grilled Portobello Mushrooms on Fresh Avocado with Cilantro Pesto. I do need to work on my food photography — or more precisely, I need to work on the neatness of my plating and presentation! Anyway — it still looks yummy, don’t you think? Oh, it was!
Before we get started, I need to tell you that I frequently make things up as I go along. I tend to cook from my pantry, and whatever is on hand (or needs to be used!) in the fridge. The exact measurements: I have no idea. Yes, I realize it must be infuriating to have vague instructions of the “A little of this, not too much of that” variety. Sorry. The truth is, I sort of eyeball it. These quantities seem right. As they are going together, they just LOOK right to me, and I go with it. That’s a big part of creativity: having enough experience to know, sort of, where you are headed, even if you don’t know exactly how you’ll get there. This applies to cooking, music, writing — lots of situations. Just dive in, and do the best you can with what you have. You’ll be surprised how often that actually works.
1 medium onion, chopped
4 cloves garlic, minced
1 bunch of kale
4 cups lowest-sodium-possible vegetable broth (I make my own with no added oil or salt, and freeze it in 2 cup packets. MUCH better than store-bought!)
4 cups water
1/2 cup raw almond butter
1 15 oz can organic white beans, rinsed well; or 2 cups cooked white beans of any kind
1/2 cup (more or less, to taste) seasoned rice vinegar
1 Tablespoon no-salt seasoning (Mrs. Dash, Spike, etc.)
Heat the soup pot. Add a splash of water, broth, or seasoned rice vinegar, and add the onions and garlic to water sauté until the onion turns translucent and soft. Add more liquid, a few tablespoons at a time, as needed to keep the mixture from sticking.
Prepare the kale: wash well, spin or pat dry. Remove the leaves from the stems. Chop the stems fairly small and add all of the kale to the pot. Cover with vegetable broth and bring to a boil. Add the water, and as soon as it begins to bubble again, turn it down to simmer for 20 minutes.
Add the almond butter and kind of mash it so that it breaks up a bit in the liquid. Use an immersion blender to make the soup a more uniform texture. You may still have a few leaves of kale in there, that’s fine. Add about half of the beans, and continue to blend. For this step, you can also ladle a few cups of the mixture at a time into a regular blender to process the soup until it gets frothy, then return to the pot.
Add the no-salt seasoning, the remaining beans, and the seasoned rice vinegar to taste. Stir and serve!
Grilled Portobello Mushrooms
I followed the instructions from one of my favorite food blogs, The Post Punk Kitchen. However, I reduced the amount of oil in the marinade from 1 Tablespoon to just 1/4 TEASPOON. I eat plenty of fats, but they are from whole-food sources like avocados and nuts — no (or very little) added refined oils, even olive oil. Next time, I may leave it out completely. I used a quick spray of coconut oil on the grill pan, but you could use something like PAM, or the tiniest bit of olive oil, just to keep the mushrooms from sticking. They turned out PERFECTLY.
While the ‘shrooms are cooking, prepare the pesto.
You can make pesto out of any herb you like, and/or any green and leafy vegetable: traditional basil, parsley, cilantro, spinach, kale, steamed aparagus! You can also use any kind of raw nuts: traditional pine nuts (pignoli), walnuts, or sunflower seeds are my favorites. Tonight, I happened to use:
1 cup cilantro leaves (a few stems are OK)
juice of 2 limes (about 1/4 cup?)
seasoned rice vinegar, to taste
a big handful of raw walnut pieces (a bit less than 1/4 cup)
Put all ingredients, except for the vinegar, into a food processor and pulse. Stop, scrape down the sides with a spatula, and pulse some more.
The mixture will need more liquid. Start with two tablespoons of water, continue to pulse, scrape, pulse.
Have a taste and add a little more vinegar if you think it needs more acidity. Otherwise, keep adding water a tablespoon at a time, until you can just run the food processor and the mixture gets smooth and creamy.
Instead of serving the portobello on a bun or foccacia bread, I sliced 1/2 of a good-sized avocado for each of us, and arranged it on the plate. Put the grilled mushroom on top of the avocado slices. Put a good dollop of the pesto on top, and garnish with a leaf of cilantro or parsley.
No added oil, no added salt, no animal products. Big on flavor, fiber, micronutrients, vitamins, minerals, protein, disease-reversing-and-preventing delicious and satisfying, filling amazingness. Dessert? Absolutely. We had wonderful watermelon.
My omnivorous partner, C., has enjoyed eating whatever I have put in front of him, and he has lost 30 pounds by just hanging around with me. He declared this dinner “Outstanding!” Enjoy.