PANAMERICAN(O) VEG COOKBOOK: Vegetarian and Vegan Recipes from South America
as gathered in September of 2010
contenidos:
Argentina
Small Moon Village Recipes
Peru
Beverages/Bebidas
RECETAS/ RECIPES
ARGENTINA
Cuban Che Love Stew
Rice
Vegetable broth
4 Sliced carrots
4 Potatoes
1 Onion
1 tsp Parsley
1 tsp oregano
½ tsp Anise seed
½ cup (soy) Cheese
1/2 cup ea. of 2 types of beans
Season with salt & pepper and serve up hearty portions (ideally in terra cotta bowls!) along with warm red wine in cups. This is what was given to us when we ordered a veg lunch at a Cuban café up the street from Che Ernesto Guavera’s house in a place called Alta Gracia. One of our favourites of the trip!
Argentina Breakfast
“Medialuna” (halfmoon):Croissant
“Dulce de Leche” (cream of milk): Rich caramel cream spread
“Café Con Leche” (coffee with milk): Coffee with half (soy) milk
This was a devastating breakfast combo that we all ordered several times at The Continental which was down the street from our hostel in Buenos Aires!
Pasta Salteada
2 cups pasta
2 tbsps soy sauce
¼ cup bean sprouts
¼ cup Shredded carrots
¼ cup Shredded cabbage
1 Onion
1 Red pepper
Salt to taste
Raw Banana Pudding
2 bananas, mashedcinnamonvanilla extract to tasteraw cane sugar to tasteapple sauce or pureed applesMash by hand or blend. Let sit in freezer for about an hour (stirring until desired consistency is reached). Top with vegan whipped cream.
This was the desert included in El Plato del Dia (set plate of the day - like a special combo) at the only veg restaurant we fortunately stumbled upon in San Salvador de Jujuy.
Vegan Whipped Cream
almond extractnutmegalmond milkvanilla soy yogurtspelt flourWhip by hand, adding ingredients for desired consistency.
Taco Pancho!
Green olives
Hot salsa with chillis
Beat sauce/relish
Guacamole (with pits)
White and black beans
Lentils with oil
Shredded carrots
Sliced tomatoes
Grilled onions and peppers
Yellow rice
Apple chutney
Orange chutney
Marmelda
Late night taco buffet in San Salvador de Jujuy!
Apple Chutney
5 organic northern spy apples, quartered and chopped2 tsps veg oil2 tsps mustard powder1 red onion, diced1 red bell pepper, chopped1 tsp salt1 tsp pepper2 cloves garlic, minced1 large green chilli, sliced1 tsp ground ginger1 tsp masala spice3-4 prunes, chopped1 tsp brown sugar1 tsp agave nectar1 tsp vinegar1 cup water1 tsp lemon juice1/2 tsp lime juice1 small handful of cloves1 handful of chopped coriander1 1/2 tsp cinnamon1 1/2 tsp nutmeg
½ tsp cayenne pepper
Simply combine ingredients while simmering contents on low. Sitr consistently, bring to boil on high and then on medium heat until thoroughly cooked. Pair with veg samosas, soy cheese and toast, Taco Pancho recipe, pancakes/crepes or eat alone!
Tantalizing El Tigre Dulce de Leche Crepes
.....these were first introduced to us by a great man named Fernando.
3 eggs,
2 cups milk
one cup flour.
pinch of salt.
whisk together and place in fridge for 20-30 minutes.
coat pan with oil and pour enough batter to thinly cover pan.
fry until browned and flip..
fill with dulce de leche or whatever you fancy!
TADA.!.
TO DIE FOR!.
SMALL MOON VILLAGE RECIPES
Our
World Wide Opportunities in Organic Farming (wwoof.org) experience was amazing! We stayed on an organic, sustainable and mostly vegan farm (they had chickens and sometimes used eggs) on a mountaintop near the Andes. It was an unforgettable experience we will never forget. There we glimpsed into the sustainable life and spent time in the organic garden and kitchen.
Whole Foods, Whole Some, Whole Soul.
Lentil Pasta with Veggies
2 cups pasta
1 can lentils
1 red pepper sliced
1 green pepper sliced
Half onion chopped
Brown all ingredients in frying pan and add to pasta. Toss with oil and salt to taste.
Ensalada EspinacheFreshly chopped spinach
2-3 cloves garlic
2 boiled and chopped (free run) eggs
Toss with oil and salt to taste.
Cabin Salad
3-5 shredded beets
6-10 shredded carrots
2 heads romaine lettuce
1 cup bitter greens
Serve with oil, salt, vinegar and lemon juice.
Senora Elizabeth’s Kitchen Seed Bread1 kilo white or whole wheat flour
10g yeast (fresh or dry)
Oil
Seeds (flax, hemp, quinoa…)
-add water for consistency
-KNEAD! Con fuerte (with strength!) por 25 minutos
-roll into jellyfish-like balls
BAKE
Marmelada de Naranja
1 cup of organic cane sugar for every 3 large oranges
Boil and stir occasionally for ½ hr.
Serve with (Senora Elizabeth’s Kitchen Seed) bread, hot cereal, pancakes, white rice or crackers.
Potato Salad3 boiled potatoes
1 tsp oil
1 tsp vinegar
1 tsp salt
Frenchie’s Creation
3 boiled potatoes
1 tsp oil
1 tsp vinegar
1 tsp salt
1 tsp pepper
3 cloves garlic, chopped
¾ cup boiled spinach
2 hard boiled eggs, chopped
Polenta Machete Meal
2 cups corn meal
Boil with good amount of water, stirring consistently until consistency is smooth.
Top with chunky salsa!
Salsa (Sauce)
Tomato
Salt & pepper
Onion
Tomato paste
green onion
hot peppers
garlic
oregano, parsley, & basil
oil
red wine
wild mushrooms
Serve tomato sauce on top of Polenta Machete Meal or pasta of any kind!
Veg Pate Plate
Flour
Peas
Carrots
Peppers
rice
Form into patties, cook and serve with boiled potatoes garnished with salt, vinegar and parsley.
PERU
Street Bun
Smashed Avocado Sandwich on (large) Kaiser bun!
Literally.
San Pedro Market Mash-makes 2 servings
1 cup rice
2 fried plantains
1 avocado, halved
1 onion, chopped
1 tomato, chopped
¾ cup shredded lettuce
Fried egg
Serve in a bowl with fried egg on top!
Ordered this delicious dish at the big market in Cuzco
Venduras Salteadas
2 white onions
2 tomatoes
Salted broad beans
Fry in or serve raw with oil.
Pepper, parsley and oregano to taste!
Very common, inexpensive dish that we found offered throughout Peru and Argentina
Quinoa is a high protein grain and is a superfood! super easy to cook and super easy on the system! It is a grain with a light consistency but is packed with energy and protein, often extremely filling. Actually pronounced "keen-wah", it was eaten constantly the ancient Incans. This was apparent in Peru where the majority of the population is indigenous and sustains traditional practices. Quinoa was also featured in an Incan museum exhibit, showcasing seemingly endless varieties of the grain.
To prepare it, quinoa must be previously soaked in warm water for 3-5 minutes so that the bitter quality of the seeds is "agitated" and released into the warm water, leaving behind an almost milky substance. To agitate the grain, slowly run your fingers through it until water colour changes. Remember that the amount of seeds you use will produce an amount of cooked quinoa that is double, like rice. After rinsing, cook on stove with fresh water.
For every one cup of the grain, add two cups of water to soak it in and once that water is disposed of then two cups again to boil it with. Only leave it on the stove for about 10-15 minutes though - until it can be fluffed easily with a fork. Great as a hot breakfast cereal base, cooled to add protein in salad or used in traditional Quionoa soup. Try red or black quinoa if you can get your hands on it!
Quinoa Soup
vegetable broth
2 anise stars
3/4 cup chopped green beans
1 cup quinoa
Salt to taste
Pancakes Especial
*use up to 2 bananas replacement for 1 (free run) egg
2 cups pancake mix
1 cup soy/rice/almond/coconut milk
¾ cup apple
1 tbsp honey or agave nectar
½ tsp cinnamon
or
¾ cup Marmelada
or
1/4 cup lemon
or
1/2 cup pineapple
or
½ cup shredded coconut
Guacamole with Papas Fritas
4 avocados
½ onion
2 tomatoes
1 tsp cumin
1 tsp paprika
½ cup fresh coriander
Salt and pepper to taste.
Garnish with strips of boiled then fried potatoes!
Machu Picchu Inca Bowl
1 Tomato
½ cup beans
1 hot pepper
2 potatoes
1 cup red quinoa
This is a dish that can be created with ingredients grown on the epic terraces of the ancient Incan ruins of Machu Picchu (“old mountain”).
BEVERAGES/BEBIDAS
Maracuya
1 shot Tanqueray gin
Maracuya/passion fruit juice
Maracuya (like Passion Fruit) in Peru is a small orange fruit with a hard shell. Maracuya became an every day fixture at the fresh market in Cusco, Peru.
Café con Leche
½ coffee
½ milk
Café Cardamamo
Add cloves, cinnamon, anise or cardamom to coffee!
VINO
Malbec (vino tinto = red wine) and
Torontes (vino blanco = white wine) are delicious selections from the wine province of Mendoza, Argentina. We highly recommend that you sample them immediately with any dishes included in this cookbook!
Buen Provecho!
Enjoy your meal!
