This healthy, vegan recipe is made with squash, millet and spinach, making for a rich and tasty meal that’s safe for several food allergies.
In Allergy-Free and Easy Cooking, author Cybele Pascal provides enticing recipes that steer clear of the top allergens: dairy, eggs, wheat, soy, peanuts, tree nuts, fish, shellfish and sesame. In the following excerpt, find a vegan take on traditional ratatouille that’s safe for those with the most common food allergies. You can purchase this book from the Mother Earth Living store: Allergy-Free and Easy Cooking.
• 8 ounces thin gluten-free spaghetti (I like Ancient Harvest for this)
• 1 cup mushroom broth
• 2 tablespoons coconut amino acids
• 2 teaspoons honey
• 1 tablespoon cornstarch or tapioca starch
• 1/2 teaspoon red pepper flakes
• 1 tablespoon canola oil
• 1 (16-ounce) bag fresh or frozen mixed stir-fry veggies
• 2 cups mung bean spouts
• 3 green onions, white and green parts, chopped
• 4 cloves garlic, minced or pressed
• 1 tablespoon finely minced ginger
• 1/2 teaspoon kosher salt
• 1 tablespoon toasted shelled hemp seeds (see note)
1. Bring a pot of water to a boil over high heat. Cook the pasta according to the instructions on the package until it is al dente. You want it a bit underdone, so keep a close eye on it. Drain and set aside.
2. Meanwhile, in a bowl, combine the mushroom broth, coconut amino acids, and honey. Whisk well to really dissolve the honey. Add the cornstarch and whisk until completely dissolved. Stir in the red pepper flakes. Set aside.
3. Heat a nonstick wok or large skillet over high heat. Add the oil, swirl it around, and heat until it’s almost smoking. Add the mixed vegetables, bean sprouts, and green onions and cook, stirring, for 2 minutes. Add the garlic and ginger and cook, stirring, for 2 minutes more. Add the noodles and toss well with tongs. Sprinkle with the salt and cook a minute or so more, until heated through. Add the mushroom broth mixture and cook, stirring often, for 4 minutes, until the sauce has thickened.
4. Transfer the lo mein to a serving platter and serve topped with a sprinkling of toasted hemp seeds.
Note: To toast hemp seeds, heat a small frying pan or skillet over medium heat. Add the hemp seeds and cook, stirring often, for 2 to 3 minutes, until golden and aromatic. Serves 4.
For more recipes from Allergy-Free and Easy Cooking, check out the article Allergen-Free Recipes: 3 Easy Vegan Meals.
Reprinted with permission from Allergy-Free and Easy Cooking: 30-Minute Meals Without Gluten, Wheat, Dairy, Eggs, Soy, Peanuts, Tree Nuts, Fish, Shellfish, and Sesame by Cybele Pascal, copyright © 2012. Published by Ten Speed Press, an imprint of the Crown Publishing Group. Buy this book from our store: Allergy-Free and Easy Cooking.
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