A student in National Park’s Hospitality class creates a vegan recipe.
By Eve Victory
Veganism is not some new 21st-century trend. First conceptualized in 1944, veganism has become a word often synonymous with healthy living. It is also, unfortunately, tantamount to “blah.”
Many think going without meat or animal products is unreasonable; however, there are myriad ways to eat vegan and not only meet all your nutritional needs but enjoy incredible flavors. Most people don’t realize how simple it is to get your protein, carb, and fat allotment when vegan; and how easy it is to make them delicious. Soy and quinoa are the powerhouses of vegan protein; and there are multiple complementary protein combos, like beans and rice, that provide all essential amino acids. Carbs are easily covered by many whole grain sources like brown rice, bulgar, barley, and oats, all of which make for tasty breads, cereals, and pastas.
As the majority of cooks use olive oil as a staple in their homes, fats are the easiest nutrient to cover. Other vegan oils like avocado, sesame, and walnut, provide a good dose of heart-healthy fatty acids and/or omega-3/6 and pack a big punch of flavor.
Regarding cooking, plant-based ingredients are super versatile. There are endless combinations of fruits, nuts, vegetables, grains, and seeds that make delicious curries, casseroles, stews, pastries, pizzas, and desserts. Below is one of my favorite recipes from my Sicilian grandmother: Giambotto. Serve it with some crusty bread and you’ve got a hearty, healthy meal that is as vegan as it gets.
Giambotto – Serves 4
Ingredients
- 2 tablespoons olive oil
- 1 large red onion, diced
- 1 large red pepper, diced
- 4 garlic cloves, finely chopped
- 2 small eggplant, diced
- 1 large zucchini, diced
- 1 tablespoon tomato paste
- 8 cherry tomatoes, quartered
- 2 medium potatoes, diced
- 6 basil leaves, roughly chopped
- 1 cup water
- Salt and pepper to taste
Instructions
- Heat the olive oil in a large pot and sautee the red onion and red pepper for 2-3 minutes on medium heat until they soften.
- Stir in the garlic and cook for another 30 seconds until fragrant. Add the eggplant and zucchini and cook for 7-8 minutes until slightly golden.
- Stir in the tomato paste, then add the cherry tomatoes, potatoes, and basil leaves. Add the water, season with salt and pepper, and stir to combine.
- Bring to a boil, then lower the heat and simmer for 20 minutes or until the potatoes are fork-tender. Adjust the seasoning to your taste and serve.
Working for years as an event and tradeshow planner and personal chef, Eve Victory is the Hospitality and Tourism Management professor at National Park College. For more information, contact Eve at evictory@np.edu.
