Using Dried Fruit - The Vegetarian Resource Group

APPLE-CARROT-CELERYSALAD WITH DRIEDFRUIT DRESSING(Serves 6)The crunchy apples, celery, andcarrots contrast well with the tartdried fruit.2 tart or sweet-tart apples, peeled anddiced into small pieces (Granny Smithor Pink Lady apples work well.)1 1 /2 cups grated carrots1 cup finely diced celery2 Tablespoons lemon juice1/4 cup chopped tart apricots, sour cherries,or fruit-sweetened dried cranberries1/4 cup Dried Fruit-Nut Spread (page 8)1-2 Tablespoons water to thinCombine apples, carrots, celery,and lemon juice. Toss until allfruit is coated. Blend in cranberries.Thin the Dried Fruit-NutSpread with water and blend inwith fruit and vegetables.Total calories per serving: 75Carbohydrates: 17 gramsSodium: 42 milligramsFat: 1 gramProtein: 1 gramFiber: 3 gramsCURRIED LENTILSWITH GOLDEN RAISINSAND TOASTED CASHEWS(Serves 4)French lentils hold their shape well.If they aren’t available, you can usebrown or green lentils in this recipe.Also, if you prefer your raisins to besoft, add them into the vegetablestock and cook them with the lentils.1/4 cup cashews1 teaspoon coriander1 teaspoon turmeric1 teaspoon cumin1 teaspoon chili powder1/4 teaspoon cardamom1/4 teaspoon cinnamon1/4 teaspoon clovesGenerous pinch of cayenne1 onion, finely diced1 Tablespoon olive oil3 cloves garlic, pressed1 small, unpeeled sweet potato or yam,washed, ends removed, and diced finely1 heaping cup French, brown, or greenlentils2 cups water or vegetable stockJuice of 1 lemon (approximately 1 /3 cup)1/3 cup golden raisinsSalt to taste (approximately 1 /2 teaspoon)1/2 cup finely chopped parsley or cilantro(optional)Preheat oven to 350 degrees.Place the cashews on a bakingsheet and toast for 10 minutesor until lightly browned. Removefrom oven and allow to cool.Blend spices in a small bowl.Heat a heavy skillet over mediumheat. Add onions and oil. Stir andsauté until soft. Blend in spices,garlic, sweet potatoes, and lentils.Pour in water or stock, stir, andthen cover and cook over medium-lowheat for 30-40 minutes,adding more water if necessary.When done, stir in lemonjuice, raisins, and salt. Garnishwith parsley or cilantro.Total calories per serving: 338Carbohydrates: 54 gramsSodium: 302 milligramsMANGO CHUTNEYOVER GRILLED TOFU(Serves 6)Fat: 8 gramsProtein: 15 gramsFiber: 17 gramsIf you can’t find low-sodium tamariat a natural foods store, use lowsodiumsoy sauce instead. Champagnevinegar can be found in the saladdressing aisle, and dried ginger isnear the dried fruit. If you can’tfind it, check a natural foods storeor Asian market.If you have leftover chutney, itcan be stored in the refrigerator forone week. It’s good over tofu and rice.One 14-ounce block extra firm tofuMARINADE1/4 cup low-sodium tamari1 teaspoon dark sesame oil1 teaspoon vegan granulated sweetener,such as Sucanat1 teaspoon grated gingerPinch of cayenneCHUTNEY1 large tart apple (like a Granny Smith)or 1 quince, peeled and diced1 orange, thinly sliced1/2 cup vegan granulated sweetener,such as Sucanat1/2 cup rice or champagne vinegar1/2 cup finely diced dried mangos2 Tablespoons minced onions1 Tablespoon chopped dried ginger1/2 teaspoon fresh grated gingerPinch of cinnamonPinch of cloves1 clove garlic, pressedJuice and zest of 1 small limeVegetable oil to prepare grillSqueeze the water out of the tofuand slice it into 6 pieces. Combinemarinade ingredients. Seal thetofu slices in a freezer bag withthe marinade and refrigerate untilchutney is done.Combine all chutney ingredientsin a saucepan and simmerfor 45 minutes.Lightly oil the grill. Grill tofuslices for approximately 4 minuteseach. Serve each slice over riceand top with chutney.Total calories per serving: 218Carbohydrates: 34 gramsSodium: 495 milligramsFat: 4 gramsProtein: 9 gramsFiber: 3 gramsVEGETARIAN JOURNAL Issue Three 2008 9