Vegan Quantity Recipes

Transcription

1 Vegan Quantity Recipes for School Lunch Programs Table of Contents: Baja Bean Tacos Veg-Out Chili Bowl Buddha s Veggie Stir-Fry California Pasta Salad... 5 Citrus Confetti Couscous... 6 Green Pepper Pocket Hot Wok Fried Rice... 8 Black Bean Fiesta Wrap Primo Pasta Mediterranean Pocket Pueblo Pie Sloppy Joes physicians c o m m i t t e e f o r r e s p o n s i b l e m e d i c i n e 5100 Wisconsin Ave. NW, Suite 400 Washington, DC Phone:

2 Baja Bean Tacos Onions, chopped 1 lb 4 C 2 lb 1½ qt 1. Sauté onion in vegetable oil in Vegetable oil 2 T 4 T sauté pan until tender, about 5 minutes. Kidney beans, canned, rinsed, Pinto beans, canned, rinsed, Chili powder ¼ C ½ C Cumin, ground 2 tsp 4 tsp Garlic powder 1 tsp 2 tsp Onion powder 1 tsp 2 tsp Black pepper 1 tsp 2 tsp Corn or flour tortillas (6-inch) 100 each 200 each Lettuce, shredded 3 gal Salsa 1½ qt 2 tacos Each serving provides 2 ounces equivalent meat/ meat alternate, ½ cup vegetable serving, and 1 serving grains/breads. : 100 Tacos : 200 Tacos 2. Line steamtable pan with parchment paper. Combine onion, beans, spices; pour into steamtable pan. Bake, covered, at 350 F until heated through, minutes. 3. Use No. 16 Scoop (¼ cup) to spoon mixture onto each tortilla; top each with ¼ cup lettuce and 1 tablespoon salsa. Calories 206 kcal Saturated Fat 0.6 g Iron 2 mg Protein 9 g Cholesterol 0 mg Calcium 80 mg Carbohydrate 40 g Vitamin A 404 IU Sodium 273 mg Total Fat 2.5 g Vitamin C 3 mg Dietary Fiber 8 g Equipment list: skillet pan, parchment paper, steamtable pan. Recipe adapted from David Watzke, Riverside Unified School District, Placentia, Calif. Veg-Out Chili Bowl Vegetable oil ¼ C ½ C Fresh onions, chopped OR dehydrated onions Fresh OR frozen green peppers, chopped 1 lb, 4 oz OR 3¾ oz 10 oz OR 1 lb, 1 oz 3 1 / 3 C OR, 2 T 1¾ C, 2 T OR 3 C 2 lb 8 oz OR 7½ oz 1 lb, 4 oz OR 2 lb, 2 oz 1 qt, 2 2 / 3 C OR 3¾ C Chili powder 3 oz ¾ C 6 oz Ground cumin 1 oz ¼ C 2 oz ½ C 3¾ C OR 1 qt, 2 C Granulated garlic 1 T, 1 tsp 2 T, 2 tsp Onion powder 2 tsp 1 T, 1 tsp Brown sugar, packed 4 oz ½ C 8 oz 1 C Crushed tomatoes, canned, with juice Diced tomatoes, canned, with juice Kidney beans, canned, 6 lb, 6 oz 1 lb, 2½ oz 5 lb, 9 oz 2 C, 2 T (1 #2½ can), (1¼ #10 12 lb, 12 oz 2 lb, 5 oz 11 lb, 2 oz 1 gal, 2 qt (2 #10 1 qt, ¼ C (2 #2 ½ 1 gal, 2¾ qt (2½ #10 No. 3 bulgur 1 lb 3 C 2 lb 1 qt, 2 C Water ½ C 1 C One 6-ounce ladle Each serving provides 2 ounces meat equivalent, 3 / 8 cup vegetable, and ¼ serving grains/breads. Meat/Meat Alternate-Vegetable-Main Dishes : About 2 gal, 1½ qt : About 4 gal, 2¾ qt 1. Heat oil in a steam-jacketed kettle. 2. Add the onions and sauté 3 minutes, until translucent. 3. Add the green peppers and sauté 2 minutes, until tender. 4. Add the chili powder, cumin, granulated garlic, onion powder, hot sauce (optional), brown sugar, and tomatoes. Simmer 15 minutes, uncovered. 5. Add the kidney beans, bulgur, and water. Simmer 15 minutes, uncovered. 6. Pour into medium halfsteamtable pans (10X12X4 in). For 50 servings, use 2 pans. For 100 servings, use 4 pans. 7. CCP: Hold for hot service at 135 F or higher. CCP: Heat to 140 F or higher for at least 15 seconds. Portion with 6-ounce ladle (¾ cup). Calories 133 kcal Saturated Fat 0.3 g Iron 3 mg Protein 6 g Cholesterol 0 mg Calcium 56 mg Carbohydrate 25 g Vitamin A 645 IU Sodium 233 mg Total Fat 2 g Vitamin C 13 mg Dietary Fiber 6 g Equipment list: stockpot. Serve with garlic bread or over a bed of brown rice. 2 Vegan Quantity Recipes for School Lunch Programs Physicians Committee for Responsible Medicine 3

3 Buddha s Veggie Stir-Fry Assorted frozen and/or fresh vegetables Group A: broccoli, carrots, cauliflower, celery, onions 6 lb, 4 oz 12 lb, 8 oz 1. Select a colorful assortment of 4 or more vegetables from the 3 vegetable lists. (Frozen vegetables may be mixed with fresh vegetables.) Keep Group A separate from Group B and Optional, because they require different cooking times in step 4. Clean, cut, and slice vegetables into bite-size pieces. Group B: cabbage, green beans, green peas, summer squash, zucchini Optional Vegetables: snow peas, red or green peppers, pimientos, water chestnuts Water ½ C 1 C Soy sauce ¼ C ½ C Granulated garlic 2 tsp 4 tsp Vegetable oil ½ C 1 C Ground black or white pepper Black beans, cooked or canned, rinsed, ½ tsp 6¼ qt 1 tsp 3 gal, 2 C Brown rice, cooked 6¼ qt 3 gal, 2 C One No. 16 scoop Each serving provides 2 ounces meat/meat alternate, ¼ cup vegetables, and 1 serving grains/breads. : 2 pans, ½ C : 4 pans 6 qt, 1 C Calories 258 kcal Saturated Fat 0.7 g Iron 3 mg Protein 11 g Cholesterol 0 mg Calcium 49 mg Carbohydrate 46 g Vitamin A 1169 IU Sodium 361 mg Total Fat 3.6 g Vitamin C 8 mg Dietary Fiber 12 g Equipment list: large skillet pan. 2. Combine water, soy sauce, and granulated garlic. Set aside for step Heat oil in a large, heavy skillet or pan. 4. Add pepper to oil and stir. 5. Add vegetables in order of cooking time, as follows: Add Group A vegetables. Cook for 4 minutes. Add Group B vegetables and any optional vegetables. Stir mixture constantly over high heat for 1 minute. 6. Add soy sauce mixture to vegetables. Stir quickly for a few seconds. 7. Cover, reduce heat, and steam for 2-3 minutes. Do not overcook vegetables. They will continue to cook on the steamtable. 8. Pour 1 quart, 2¼ cups into serving pans (9 X13X2 in). For 50 servings use 2 pans, for 100 servings use 4 pans. 9. Heat cooked beans for at least 15 minutes, adding enough water to keep the beans from sticking and combine with steamed brown rice. 10. One serving equals 1 cup. Serve with steamed vegetables. California Pasta Salad Rotini pasta, uncooked 3 lb 6 lb Pinto or kidney beans, canned,, rinsed 2¼ qt Broccoli florets, cooked 3 lb 6 lb 4 ½ qt Tomatoes, chopped 8 large 16 large Green onions, sliced 2 C 4 C Red or green pepper, chopped 3 C 1½ qt Parsley, minced 1 C 2 C Italian salad dressing 1 qt 2 qt Vegan mayonnaise (optional) 3 C Dijon-style mustard (optional) 2 T 4 T Oregano, dried leaves 1 T 2 T Salt 2 tsp 4 tsp Pepper 2 tsp 4 tsp 1 cup each Each serving provides ½ cup vegetable and 1 serving grains/breads. : 50 C : 100 C 1. Cook pasta in boiling water until tender. 2. Combine rotini, beans, broccoli, tomatoes, green onion, red pepper, and parsley in large bowl. 3. Mix salad dressing, optional mayonnaise and mustard, and oregano; pour over vegetables and pasta and toss. Calories 247 kcal Saturated Fat 0.8 g Iron 2 mg Protein 8 g Cholesterol 0 mg Calcium 41 mg Carbohydrate 36 g Vitamin A 1127 IU Sodium 633 mg Total Fat 8 g Vitamin C 36 mg Dietary Fiber 5 g Equipment list: large pot, large bowl. Vegetable-Grains-Salads 4 Vegan Quantity Recipes for School Lunch Programs Physicians Committee for Responsible Medicine 5

4 Citrus Confetti Couscous Vegetable-Grains-Salads Green Pepper Pocket Water s Couscous, whole wheat 2½ qts 5 qts Turmeric, ground 2T ¼C Black pepper, ground 2 tsp 1 T plus 1 tsp Chickpeas, canned, 6½ lb 13 lb Mandarin oranges, canned, 48 oz 96 oz 3½ C 7C Raisins, seedless 1 qt 2 qts Orange zest, minced 1 2 Lemon juice 3C Olive oil 2 Chives, dry 2T 4T 1. In a large saucepan heat water to a boil. Add couscous, turmeric, and black pepper and cover. Turn off heat and let sit covered for 5 minutes. Fluff with fork and let sit. Brown rice, uncooked ½ gal 1 gal 1. Cook brown rice. Onions, chopped 1 qt 2 qt 2. Sauté onion and garlic in oil until softened. Garlic cloves, minced 16 cloves 32 cloves 2. In a large bowl combine chickpeas, oranges, onion, and raisins. Vegetable oil 3T 1 3. Add protein crumbles, tomatoes, water, chilis, cumin, salt and pepper; mix well. 4. Bring mixture to a boil; reduce heat and simmer 15 minutes. Gently mix in cooked rice. 3. In a separate bowl whisk together orange zest, lemon juice, olive oil, and chives. Pour dressing over chickpeas mixture in bowl. Once mixed, fold in the cooled couscous. Onion, red, small, diced 4. Cover and refrigerate at least 1 hour before serving. All-vegetable protein crumbles 4 lb 8 lb Tomatoes, diced ½ gal 1 gal Water ½ gal 1 gal Hot chili peppers 2½ C 1 qt, 1¼ C Cumin, ground 1½ T 3T Salt ¾ tsp 1½ tsp Serving Yield Volume Ground pepper ½T 1T 1 cup salad mixture : 50 C Green peppers 48 each 96 each Each serving provides ½ cup fruit/ vegetable and 1 serving grains/ breads. : 100 C Salsa 1½ qt Calories 311 kcal Saturated Fat 0.6 g Iron 3 mg Protein 10 g Cholesterol 0g Calcium 52 mg Carbohydrate 60 g Vitamin A 255 IU Sodium 95 mg Total Fat 4.8 g Vitamin C 10 mg Dietary Fiber 8g 5. Cut ½-inch off the stem end of peppers; remove seeds and membrane. Bring water and 1 teaspoon salt to a boil. Cook peppers in boiling water 3 to 5 minutes. Invert on paper towels to drain. 6. Fill peppers with ¾ cup crumbles/ rice mixture; place in baking dish. Bake at 375 F for 20 minutes until thoroughly heated. 7. Cover with 2 tablespoon salsa each. Serving Yield Volume 1 stuffed green pepper : 50 stuffed peppers Each serving provides ¼ cup fruit/vegetable. For meat/meat alternate, refer to product specs. : 100 stuffed peppers Calories 302 kcal Saturated Fat 0.4 g Iron 5 mg Protein 24 g Cholesterol 0 mg Calcium 139 mg Recipe source: Produce for Better Health Foundation. Carbohydrate 49 g Vitamin A 854 IU Sodium 542 mg Total Fat 2.5 g Vitamin C 111 mg Dietary Fiber 11 g Equipment list: stock pot, large baking dish. 6 Vegan Quantity Recipes for School Lunch Programs Physicians Committee for Responsible Medicine 7

5 Hot Wo k Fried Rice Olive oil Toasted sesame oil 1 C 4 T 8 T 1. Heat the oils in a skillet over medium heat. Carrots, diced 1 qt 2 qt 2. Sauté the carrots and bell peppers for 1 minute. Add the cooked rice and stir-fry Red bell peppers, diced 1 qt 2 qt for 1 minute. Rice cooked, cooled 2¼ gal 4½ gal Seitan or vegetarian chicken 1½ qt Green peas 1 qt 2 qt Green onions 1 qt 2 qt Salt 4 T 6 T Sesame seeds 1 C 2 C 1 cup fried rice Each serving provides ¼ cup fruit/vegetable and 1 serving grains/breads. For meat/meat alternate, refer to product specs. : 50 C : 100 C 3. Add the remaining ingredients, except the sesame seeds, and stir-fry for 1 to 2 minutes. Garnish with the sesame seeds. Calories 259 kcal Saturated Fat 1.1 g Iron 2 mg Protein 10 g Cholesterol 0 mg Calcium 35 mg Carbohydrate 37 g Vitamin A 2221 IU Sodium 1017 mg Total Fat 7.8 g Vitamin C 24 mg Dietary Fiber 2 g Equipment list: large skillet. Recipe adapted from Chef Tanya Petrovna. Meat/Meat Alternative-Vegetable-Grains-Main Dishes Primo Pasta Spirals, shells, or similar type pasta, uncooked 5 lbs 10 lb Water 1 C 2 C Onions, chopped 1 gal 2 gal Garlic, minced 1 / 3 C 2 / 3 C Celery, sliced 8 stalks 16 stalks Bell peppers, diced 1 qt 2 qt Crushed tomatoes, canned 2 #10 cans 4 #10 cans Kidney beans, canned, including liquid 2 #10 cans 4 #10 cans Soy sauce ½ C 1 C Mixed Italian herbs 2 T 4 T Basil, dried 2 T 4 T Black pepper 1 tsp 2 tsp Salt 1 tsp 2 tsp One cup each Each serving provides ¼ cup fruit/ vegetable and 1 serving grains/breads. : 50 C : 100 C Grains-Vegetable-Main Dishes 1. Cook the pasta in boiling water until it is just tender, then drain and rinse. 2. Heat 1 cup of water in a large pot or steam-jacketed kettle. Cook the onions, garlic, peppers, and celery for 10 minutes, stirring occasionally. Add the tomatoes, kidney beans with their liquid, and soy sauce. 3. Add the Italian herbs, basil, and pepper. Cover and simmer, 15 to 20 minutes, stirring occasionally. Stir in the cooked pasta. Add salt. Calories 349 kcal Saturated Fat 0.3 g Iron 5 mg Protein 16 g Cholesterol 0 mg Calcium 93 mg Carbohydrate 68 g Vitamin A 236 IU Sodium 738 mg Total Fat 1.9 g Vitamin C 23 mg Dietary Fiber 10 g Black Bean Fiesta Wrap Black Bean Fiesta Wrap (continued) Black beans, canned, rinsed, Rice, cooked, cooled Carrots, shredded 1½ lb 1½ qt 3 lb Lettuce, shredded 1½ lb 1½ qt 3 lb Red cabbage, shredded 1½ lb 1½ qt 3 lb Italian salad dressing 3 C 1½ qt Salt 2 tsp 4 tsp Black pepper 1 tsp 2 tsp Flour tortillas (8-inch) 50 each 100 each Tomato slices 50 slices 100 slices 1. Combine beans, rice, carrots, lettuce, and cabbage in large bowl. 2. Toss with dressing. Season with salt and pepper. 3. Place 1 cup bean and vegetable mixture on each tortilla; top with a tomato slice and roll up. 8 Vegan Quantity Recipes for School Lunch Programs Physicians Committee for Responsible Medicine 9 1 tortilla wrap Each serving provides 2 ounces equivalent meat/meat alternate, ½ cup serving vegetable, and 1 serving grains/breads. : 50 tortilla wraps : 100 tortilla wraps Calories 288 kcal Saturated Fat 1.2 g Iron 3 mg Protein 8 g Cholesterol 0 mg Calcium 94 mg Carbohydrate 47 g Vitamin A 2504 IU Sodium 852 mg Total Fat 8 g Vitamin C 9 mg Dietary Fiber 5 g Equipment list: large bowl, medium bowl.

6 Mediterranean Pocket Pueblo Pie Meat/Meat Alternate-Grains-Main Dishes 48 Servings 96 Servings Chickpeas, cooked or canned 8 1 / 16 2 / 1. Mash the chickpeas. Mix well with Garlic cloves, pressed 5 cloves 10 cloves garlic, bread crumbs, celery, onions, cumin, turmeric, and cayenne pepper. Roll into Bread crumbs 2 1 / 3 T 5 T golf-ball size falafel balls and fry in 350 F oil Celery, minced 1 qt 2 qt until golden. Onions, chopped 3 C 1½ qt 2. Blend tahini, lemon juice, water, black pepper, and basil until creamy paste is formed. Cumin, ground 5 tsp 3 T plus 1 tsp 3. Fill each half pita with two falafel balls, Turmeric 5 tsp 3 T plus 1 tsp 2 ounce ladle (¼ cup) sauce, ½ cup lettuce, and 2 tomato slices. Cayenne pepper 5 tsp 3 T plus 1 tsp Tahini (sesame seed butter) 4 C, 3 T 8 1 / 3 C Lemon juice 2 C 1 qt Water 2 C 1 qt Black pepper ¾ T 1½ T Basil ¾ T 1½ T Whole-wheat pita bread, halved 25 pitas 50 pitas Lettuce 3 gal Tomato slices 100 slices 200 slices ½ pita bread : 50-½ pitas : 100-½ pitas Calories 412 kcal Saturated Fat 2.5 g Iron 6 mg Protein 16 g Cholesterol 0 mg Calcium 163 mg Carbohydrate 52 g Vitamin A 635 IU Sodium 169 mg Total Fat 18 g Vitamin C 11 mg Dietary Fiber 13 g Water 1 C 2 C 1. Heat ½ cup of water in a large pot or skillet Onions, chopped 1½ qt and cook the onions and garlic about 5 minutes, until soft. Garlic, minced 2 T 4 T 2. Add the tomatoes, TVP, balance of water, chili Tomatoes, canned, crushed 1 #10 can 2 #10 cans powder, cumin, and salt. Simmer over medium heat 10 to 15 minutes. TVP (textured vegetable protein) 1 1 / 3 C 2 2 / 3 C Water 3 C 6 C Chili powder ½ C 1 C Cumin, ground 2 T 4 T Salt 1½ tsp 3 tsp Chickpeas, canned, 1 qt, 2 C Roasted red peppers, chopped (3 peppers) Tahini (sesame seed butter) ½ C 1 C Lemon juice ½ C 1 C Corn tortillas, torn in half C (6 peppers) Vegetarian chili beans 1 #10 can 2 #10 cans Green onion, chopped 1 qt 2 qt Corn, fresh or frozen 1 qt, 2 C Olives, chopped 2 C 1 qt 2½ x 3-inches 48 Servings: 3 half pans 96 Servings: 6 half pans 3. Process the chickpeas, roasted peppers, tahini, and lemon juice in a food processor or blender until very smooth. Preheat oven to 350 F. 4. Spread a thin layer of the tomato sauce in the bottom of a #200 half pan. Cover with a layer of tortillas. Then spread with a thin layer of the garbanzo bean mixture. Sprinkle with some of the chili beans, green onions, corn, and olives. Spread a layer of tomato sauce over the top. Repeat the layers twice, ending with the tomato sauce. Make sure all of the tortillas are covered. Cover with foil and bake for 30 minutes. Calories 202 kcal Saturated Fat 0.6 g Iron 4 mg Protein 9 g Cholesterol 0 mg Calcium 102 mg Carbohydrate 35 g Vitamin A 804 IU Sodium 585 mg Total Fat 4.2 g Vitamin C 25 mg Dietary Fiber 7 g Equipment list: large skillet or pot, food processor, 3 6 half pans. 10 Vegan Quantity Recipes for School Lunch Programs Physicians Committee for Responsible Medicine 11

7 Sloppy Joes Fresh onions, chopped 3 C 1½ qt 1. Heat vegetable oil in a stockpot Green pepper, chopped 1 C 2 C on medium-high heat. Sauté onion, green pepper, and garlic in oil until Garlic, minced 2 T 4 T tender, about 5 minutes. Vegetable oil 2 T 4 T Tomato sauce 1½ qt (½ #10 can) Italian seasoning 1 T 2 T Soy sauce 2 T 4 T Salt 2 tsp ½ T Pepper 2 tsp 1 T Pinto or kidney beans, canned, rinsed, TVP (textured vegetable protein) Tomatoes, canned, diced, un Whole kernel corn, canned, 1 lb 2 lb 1½ qt 2 C 1 qt Barbecue sauce 1 qt 2 qt Hamburger buns 50 each 100 each Meat/Meat Alternate-Grains/Breads-Main Dishes 2. Stir in tomato sauce, Italian seasoning, soy sauce, salt, and pepper; heat to boiling. Reduce heat and simmer covered, 10 minutes. 3. half of the beans into mixer bowl; mix with paddle until lightly mashed. Add whole and mashed beans to stockpot. 4. Rinse TVP in cold water; add to stockpot with tomatoes, corn, and barbecue sauce. Simmer, covered, 10 minutes; uncover and cook until desired consistency, 10 to 20 minutes. 5. Use No. 8 scoop (½ cup) to spoon mixture into each bun. 1 bun with ½ cup bean mixture Each serving provides 2 ounces equivalent meat/meat alternate and 2 servings grains/breads. : 50 each : 100 each Calories 250 kcal Saturated Fat 0.6 g Iron 4 mg Protein 12 g Cholesterol 0mg Calcium 124 mg Carbohydrate 45 g Vitamin A 204 IU Sodium 786 mg Total Fat 2.9 g Vitamin C 8 mg Dietary Fiber 6 g Equipment list: stockpot, mixer. Recipe adapted from John Cadman, Haiku Elementary, Makawao, Hawaii. 12 Vegan Quantity Recipes for School Lunch Programs