| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Vegetables | Vegetarian | 6 | Servings | |
INGREDIENTS
| 2/3 | c | Millet |
| 1 | c | Short-grained brown rice |
| 1/3 | c | Wild rice |
| 3 1/3 | c | Vegetable broth or water |
| 1 | t | Mustard seeds |
| 1 | T | Toasted sesame oil |
| 3 | c | Chopped fennel bulbs, 2 |
| medium | ||
| 3 | T | Minced fennel fronds |
| 1/2 | c | Vegetable stock or water |
| 2 1/4 | c | Roasted and diced red bell |
| peppers 3 medium | ||
| 1 | 15 oz diced artichoke | |
| bottoms drained rinsed | ||
| and diced or 5 large | ||
| artichokes | ||
| 1 | T | Chopped fresh thyme, 1 tsp. |
| dried | ||
| 1 | T | Chopped fresh dill, 1 tsp. |
| dried | ||
| 2 | T | Capers |
| 1 | lb | Firm tofu drained |
| 2 1/2 | T | Arrowroot powder, or |
| cornstarch | ||
| 2/3 | c | Water |
| 1 1/2 | T | Light miso |
| 2 | T | Umeboshi plum vinegar or |
| lemon juice | ||
| Roasted red bell pepper in | ||
| five pointed star |
INSTRUCTIONS
SOURCE: Vegetarian Country is a cooking and entertainment TV show, currently on public access television. Crust: Toast millet in heavy saucepan over moderate heat until darkened. Add brown rice, wild rice, stock or water; bring to a boil. Reduce heat to low and simmer until water is absorbed and rice is soft, about 50 minutes. Oil or line with parchment a 10 by 15 by 1 inch baking tray or, use a round tray. Spread rice mixture evenly over the tray and pack down with a spatula or spoon. Topping: Warm mustard seeds and 1 teaspoon of the toasted sesame oil in a large nonstick pan over moderate heat. Cover and cook until seeds sputter and turn gray. Add fennel and stir-fry for 2-3 minutes. Add 1/4 cup of the stock or water and cook until it evaporates. Add bell peppers, artichokes, thyme, dill, and remaining 1/4 cup of stock or water. Cook until liquid evaporates. Sprinkle with capers. Preheat oven to 375 degrees F. In a food processor, combine tofu, arrowroot powder or cornstarch, water, miso, lemon juice, or vinegar, remaining 2 teaspoons of toasted sesame oil; process until smooth. Salt and pepper to taste. Pour tofu mixture into artichoke mixture and combine gently. Spread evenly over the rice. Bake 45 to 50 minutes, or until topping is firm and browned. Cool 10 minutes before slicing. VEGAN Per Serving: 296 CAL.; 15G PROT.; 9G FAT (27 % CFF) ; 37G CARB.; 0 CHOL.;140 MG SOD.; 6G FIBER. Posted to Digest eat-lf.v097.n209 by "Tina D. Bell" <tdbell@altair.csustan.edu> on Aug 18, 1997
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Nutrition (calculated from recipe ingredients)
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Calories: 434
Calories From Fat: 83
Total Fat: 9.8g
Cholesterol: 1.3mg
Sodium: 1133.2mg
Potassium: 1128.7mg
Carbohydrates: 73.5g
Fiber: 15.1g
Sugar: 15.6g
Protein: 20.4g