13 c Vegetables; raw; cut
3 c Dry grain
Cooking oil; (safflower or
-peanut)
Herbs; (optional)
Salt
One of the most popular meals at Moosewood is also one of the
simplest: freshly-sauteed vegetables over grains. Sometimes there'll
be a sauce drizzled on top; other times the saute will be seasoned
with just one or two herbs and tamari sauce.
Any combination of vegetables can be used for saute. We usually use
onions, carrots, cabbage, broccoli, cauliflower, zucchini, peppers,
mushrooms, celery. Thin strips of sweet potato or winter squash add
color, and whole green beans add texture. Use whatever is available
to you. Plan on approximately 2 1/2 c of cut, raw vegetables per
serving--remember that many vegetables shrink from water loss during
cooking, thus decreasing in volume.
Cook your grains ahead of time. Three cups dry should feed six. Rice
needs about 25 minutes and 4 1/2 to 5 cups of water. Millet, in 5 1/2
cups of water, needs about 15 minutes. Three cups bulghar needs to
soak, not cook, in twice as much boiling water, about 15-20 minutes.
Prepare your sauce ahead of time. Keep it warm while you cook grains
and prepare vegetables. Choose any appropriate, appealing sauce, or
serve plain, sauceless saute. Choose a couple of herbs instead;
thyme and marjoram... dill and tarragon... basil and oregano...
Cut the vegetables into bite-sized pieces and on the thin side. This
way they will cook quickly and retain color, crispness, and
nutrients. Separate cut vegetables into three groups:
If ypu use spinach, keep it separate and add it last. This separation
method allows each vegetable no more than Just Enough Time, preventing
mushiness.
Use a heavy skillet. Heat a small amount of safflower or peanut oil.
Add onions, a little salt, and herbs. Saute until onions are soft.
Then add group 2 and saute until tender, then add group 3. Keep heat
at medium. Stir as you saute.
Serve immediately, when all vegetables are brightly-colored and
tender.
