the vegan's guide to southern italian cuisine

1 1The Vegan’s Guide to Southern Italian Cuisine

VEGAN’SVEGAN’S

Guide to

Southern ItalianCuisine

The

2

For my friends and family... thank you for yourun-dying support.


Contents

Introduction..................................................................4-5

Gemelli with blistered cherry tomatoes.......................6-7

Penne with dark leafy pesto.........................................8-9

Sizzled spinach with white beans.................................10-11

White bean and kale soup............................................12-13

Linguine with grill roasted tomatoes............................14-15

Farefalle with artichokes..............................................16-17

How to guide.................................................................18-19

Natale Stuffed Portobellos...........................................20-21

Aubergine Caponata.....................................................22-23

Dandelion greens with double garlic............................24-25

Pasta Fagioli.................................................................26-27

Puttanesca Sauce with Fried Capers over Linguine....................................................28-29

Colophon.......................................................................30

4

A WORD ON VEGANISM..

Vegan-ism is a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose.

From ‘junk food vegans’ to raw food vegans, and every-thing in between, there’s a form of veganism to suit every-one. Yet one thing they all have in common is a plant-based diet avoiding all animal foods such as meat (including fish, shellfish and insects), dairy, eggs and honey - as well as products like leather and any tested on animals.

It’s not just about dietVegans avoid exploiting animals for any purpose, with compassion being a key reason many choose a vegan life-style. From accessories and clothing to bathroom items, animal products are found in more places than you might expect. Fortunately nowadays there are affordable and easily-sourced alternatives to just about everything. With over 16,000 products and services registered with our Vegan Trademark alone, living a vegan lifestyle has never been easier.

HistoryAlthough the vegan diet was defined early on in the society’s beginnings in 1944, it was as late as 1949 before Leslie J Cross pointed out that the society lacked a definition of vegan-ism. He suggested: “the principle of the emancipation of animals from exploitation by man”. This is later clarified as “to seek an end to the use of animals by


man for food, commodities, work, hunting, vivisection, and by all other uses involving exploitation of animal life by man”.When the society became a registered charity in 1979, the Memorandum and Articles of Association updated the definition of “veganism” as:

“A philosophy and way of living which seeks to exclude—as far as is possible and practicable—all forms of exploita-tion of, and cruelty to, animals for food, clothing or any other purpose; and by extension, promotes the develop-ment and use of animal-free alternatives for the benefit of humans, animals and the environment. In dietary terms it denotes the practice of dispensing with all prod-ucts derived wholly or partly from animals.”

So what do vegans eat?A great deal - you’ll soon find a whole new world of excit-ing foods and flavors opening up to you. A vegan diet is richly diverse and comprises all kinds of fruits, vege-tables, nuts, grains, seeds, beans and pulses - all of which can be prepared in endless combinations that will ensure you’re never bored. From curry to cake, pasties to pizzas, all your favorite things can be suitable for a vegan diet if they’re made with plant-based ingredients.

In this book i have outlined 12 healthy, affordable and delicious recipes which anyone, vegan or not can enjoy. The recipes are mainly comprised of ingredients which anyone could easily grow in their garden, or pick up from their local market. So if you’re in the mood for a little taste of southern Italy then the following recipes will have you eating like a true Italian.


Directions

1 | Heat 1 Tbs. Oil in large non-stick skillet over high heat. Add

tomatoes, and cook 10 minutes, or until tomatoes blister in spots,

stirring occasionally. Stir in remaining 1 Tbs. Oil, garlic, paprika,

and red pepper fl akes. Fold in parsley and marjoram, then chick-

peas. Remove from heat.

2 | Meanwhile, cook gemelli in large pot of boiling salted water

according to package directions. Drain, reserving 3/4 cup cooking

liquid.

3 | Add gemelli to tomato-chickpea mixture in skillet, and toss to

coat. Mix in enough reserved cooking liquid to moisten. Season

with salt and pepper, if desired, and serve

Ingredients

»2 tbs. Olive oil

»16 oz. cherry tomatoes

»½ tbs. Smoked paprika

»1 clove garlic (minced)

»¼ tsp. Red pepper fl akes

»2 tbs. Chopped fresh parsley

»1 Tbs. Chopped fresh marjoram

»1 15-oz. Can chickpeas, rinsed/drained

Serves 5 | Total cook time about 1 hour

Gemelli with blistered cherry tomatoes, chickpeas, and smoked

paprika

8

Penne with dark leafy pesto and roasted squash

Ingredients

»3 yellow squash,quartered

And sliced ½-inch-thick

»3 zucchini, quartered and

Sliced ½-inch thick

»1 Tbs. Olive oil

»6 oz. penne or other

Medium-size pasta (1½ cups)

»¼ cup dark leafy pesto

1 | Preheat oven to 425°F. Toss yellow squash and zucchini with

oil, and spread on one or two large baking sheets. Roast 20 to

25 minutes, or until vegetables are browned, tossing once or

twice.

2 | Meanwhile, cook penne according to package directions.

Drain, and reserve 1/4 cup cooking water.

3 | Toss penne with pesto and reserved pasta cooking water.

Divide among bowls, and top with squash.

Directions

Serves 6 | 30 minutes or fewer

Penne is a good pasta choice with pesto because the sauce gets into the grooves on the

medium-size tubes.


Sizzled spinach with white beans

Ingredients

»1 ½ cups cooked white beans

»1 large red or yellow bell pepper,

diced (1 cup)

»2 Tbs. white wine vinegar, divided

»6 oil-packed sun-dried tomatoes,

Drained, fi nely chopped, and oil

Reserved

»¼ cup chopped black olives

»1 medium shallot, fi nely chopped

(2 Tbs.)

»2 Tbs. chopped fresh parsley

»1 clove garlic, minced (1 tsp.)

1 | Heat oil in large skillet over medium heat. Add bell pepper

and shallot, and sauté 3 to 5 minutes or until vegetables begin

to brown.

2 | Add garlic, and stir 30 seconds, or until fragrant. Add spinach

in batches, and sauté 5 to 6 minutes, tossing with tongs, or until

wilted and bright green.

3 | Season with salt and pepper, if desired. Serve Salad topped

with Garlicky Spinach.

Directions


This medley of Mediterranean fl avors is a great make-ahead dish for

company, all you have to do is sauté the spinach just before serving.


White bean and kale soup

Ingredients

»10 thawed Slow-Roasted Tomatoes (1 cup)

»1 Tbs. Olive oil, plus more for drizzling

»1 large onion, fi nely chopped (2 cups)

»6 oz. lacinato kale, coarsely chopped

»1 cup cooked white beans

Directions1 | Blend tomatoes with 2 cups water in blender or food processor

until smooth (you should have about 3 cups); set aside.

2 | Heat oil in large saucepan over medium heat. Add onion, and

sauté 5 to 7 minutes, or until translucent. Add tomato purée and 4

more cups water, cover, and simmer 10 minutes.

3 | Add kale and white beans; cook 10 minutes more, or until kale is

tender. Serve drizzled with oil.


Add a slice of crusty bread and a tossed salad to this soup for a quick, satisfying cold-weather meal.

To make the soup without the Slow-Roasted Tomatoes, simply substitute two 15-ounce cans whole

tomatoes for the slow-roasted tomatoes and water used.

14

Linguine with grill-roasted tomatoes and zucchini pesto

»6 large cloves garlic, peeled

»3 ½ Tbs. plus ¼ tsp. olive oil, divided

»8 oz. uncooked linguine

»¼ cup raw sunfl ower seeds, divided

»2 cups cherry tomatoes

»4 small zucchini, halved,

then cut into thin slices

»3 cups fresh basil leaves

Ingredients

1 | Preheat grill or grill pan to medium-high heat. Place garlic cloves on square

of foil, drizzle with 1/8 tsp. oil, and wrap into fl at package. Grill 20 minutes. Open

packet to cool slightly.

2 | Meanwhile, cook pasta according to package directions.

3 | Toast sunfl ower seeds in skillet 5 to 6 minutes over medium heat. Transfer

to plate, and set aside.

4 | Thread tomatoes onto skewers. Brush tomatoes and zucchini with 2 Tbs.

oil, and grill 6 minutes, or until tomatoes begin to shrink and zucchini is tender.

5 | Transfer garlic, basil, and 2 Tbs. toasted sunfl ower seeds to food processor,

and blend until fi nely ground. Add 1 cup grilled zucchini, remaining 11/2 Tbs. oil,

and Parmesan; blend until smooth.

6 | Drain pasta, and toss with pesto, remaining zucchini, and tomatoes. Sprinkle

with remaining sunfl ower seeds.

Directions


Grilled zucchini and garlic get puréed with toasted sunfl ower seeds, fresh basil, and Parmesan to

make a rich, mellow pesto. If storing pesto in the fridge, top the sauce with a thin layer of olive oil

to preserve its bright-green color.

| Preheat grill or grill pan to medium-high heat. Place garlic cloves on square | Preheat grill or grill pan to medium-high heat. Place garlic cloves on square


Farfalle with artichokes al cartoccio

»¼ cup chopped fresh chives


»4 oz. farfalle (bow tie) pasta

»5 tsp. olive oil, divided

»4 marinated artichokes, cut into eighths

»12 cherry or grape tomatoes, halved

»16 small black olives

»2 Tbs. sliced green olives, optional

Ingredients

1 | Preheat oven to 400°F. Cut 4 15-inch lengths of parchment paper, and fold

each in half. Set aside.

2 | Whisk together chives, and garlic. Season with salt and pepper, if desired.

Cook pasta according to package directions, then drain, and toss with 1 tsp. oil.

3 | Open folded parchment sheets like a book, and spread heaping 1/2 cup pasta

to one side of crease on each sheet. Top each serving with 3 Tbs. ricotta mixture,

8 artichoke slices, 6 cherry tomato halves, 4 black olives, 1 1/2 tsp. sliced green

olives (if using), and 1 tsp. oil. Fold parchment over food so edges meet, then

crimp and seal edges with small overlapping diagonal folds (see “Classic French

Fold,” below).

4 | Transfer packets to large baking sheet, and bake 15 minutes. Let stand 2

minutes before serving.

Directions

Serves 4 | 30 minutes or fewerPasta in a packet! Al cartoccio is the Italian term for en papillote.

For extra-nice marinated artichokes (and olives) at a reasonable price,

check the olive bar at upscale grocery stores

18

How to make homemade pasta noodle from scratchWhat’s the trick to turning a lump of pasta dough into long, silky

strands—all without a pasta roller? Following these steps below will

give you perfectly proportioned, well executed... Noodles!

1. Divide and conquerShape the dough into a 6-inch cylinder; wrap it in plastic wrap and

let it rest for at least 1 hour. Divide it into 6 equal pieces. Reserve

1 piece; re-wrap the remaining 5.

2. Square upWorking with the reserved piece, dust both sides with flour, then

press the cut side down into a 3-inch square. With a rolling pin,

roll the dough into a 6-inch square, then dust both sides again

with flour.

3. Roll outRoll the dough to 6 by 12 inches, rolling from the center of dough one

way at a time, then dust it with flour. Continue rolling until the dough

is 6 by 20 inches, lifting it frequently to release it from the counter.

Transfer the dough to a kitchen towel and air-dry for about 15 minutes.


Starting with the short end, gently fold the dried sheet at 2-inch

intervals to create a flat, rectangular roll.

5. Cut it upWith a sharp knife, cut the dough into 3/16-inch-thick noodles.

6. Unfurl Use your fingers to unfurl pasta, then transfer to a floured baking

sheet.

4. Fold Into Flat Roll

20

Natale stuffed portobellos

Mushrooms Filling»¼ cup extra virgin olive oil

»2 Tbs. balsamic vinegar


»4 large portobello mushroom caps

»2 Tbs. breadcrumbs

»1 Tbs. extra virgin olive oil

»¼ cup chopped onion

»8 oil-packed sun-dried tomatoes, sliced


»10 oz. fresh spinach leaves (8 cups)

Ingredients

1 | To make Mushrooms: Preheat oven to 375ºF. Whisk together

oil, vinegar, and garlic in bowl. Brush mushroom caps with oil

mixture, and place on baking sheet. Roast 30 minutes, or until

tender. Drain on paper-towel-lined plate.

2 | To make Filling: Toast breadcrumbs on baking sheet 2 to 3

minutes, or until light brown. Set aside.

3 | Heat oil in skillet over medium heat. Add onion, and sauté 5

minutes, or until soft. Add sun-dried tomatoes and garlic; sauté

30 seconds. Stir in cream, and cook 2 minutes. Add spinach, and

cook 3 to 4 minutes, or until spinach is wilted. Spoon Filling into

mushroom caps, and top with toasted breadcrumbs.

Directions

Serves 4 | 45 minuets or fewer


Aubergine Caponata

»700 g. Aubergines

»2 tablespoons of olive oil

»1 medium onion, fi nely chopped

»1 can plum tomatoes, peeled

and fi nely chopped

»125 ml. of white wine vinegar

»2 tablespoons of sugar

»Salt and freshly ground black pepper

»Tender central sticks of a head of celery

»30 ml of capers rinsed

»75 g. of green olives, pitted oil, for deep

Frying

»30 ml of chopped fresh parsley

Ingredients

1 | Wash the aubergines and cut into small cubes. Sprinkle with salt,

and leave to drain in a colander for 1 hour.

2 | Heat the oil in a large pan. Stir in the onion, and cook until soft.

Stir in the garlic and tomatoes, and fry over moderate heat for 10

minutes. Stir in the vinegar, sugar and pepper.

3 | Simmer until the sauce reduces, 10 minutes more. Blanch the

celery sticks in boiling water until tender. Drain, and chop into 2 cm

pieces. Add to the sauce with the capers and olives.

4 | Pat the aubergine cubes dry with paper towels. Heat the oil to

185 °C, and deep-fry the aubergine in batches until golden. Drain

on paper towels.

5 | Add the aubergine to the sauce. Stir gently and season. Stir in

the parsley.

6 | Allow to stand for 30 minutes. Serve at room temperature

Directions

Serves 4 | 45 minuets or fewer

24

Dandelion greens with double garlic

»1/4 cup extra virgin olive oil

»1/4 cup thinly sliced garlic (5 or 6 cloves),

plus

»1 teaspoon minced garlic, or more to taste

»1/2 teaspoon hot red pepper fl akes,

or to taste

»Salt and freshly ground black pepper

»1 pound dandelion greens with stems,

well washed and roughly chopped

»1/2 cup chicken, beef, or vegetable stock

»Lemon wedges for serving

Ingredients

Directions1. Put the olive oil in a large, deep saucepan with a lid over medi-

um-high heat. When hot, add the sliced garlic, pepper fl akes, and

some salt and black pepper and cook for about 1 minute.

2. Add the greens and stock. Cover and cook until the greens

are wilted and just tender but still a little fi rm, about 5 minutes.

3. Uncover the pan and continue to cook, stirring, until the liquid

has all but evaporated and the greens are quite tender, at least

5 minutes more. Taste for seasoning and add red or black pepper

and salt as needed; add the minced garlic, cook for 1 minute

more, and serve hot, warm, or at room temperature, with lemon

wedges.

Serves 4 | 15 minutes

The fi rst measure of garlic mellows as it cooks with the greens; it’s the second that

adds a real kick. Substitute minced ginger for the second addition of garlic if you like.


Pasta Fagioli

Ingredients »3 tbsp olive oil

»1 cup chopped onion

»1 large carrot, peeled and

chopped

»1 large celery stalk, chopped

»2 large garlic cloves, minced

»¼ tsp. chile fl akes

»1 tsp. Italian seasoning

»6 cups vegetable stock

»5-6 small peeled tomatoes,broken to pieces

»½ pound ditalini pasta

»2 15-once cans cannelli beans

»¼ cup chopped parsley

Directions1 Heat the olive oil in a large pot over medium-high heat. Saute

the onion, carrot and celery for 2-3 minutes, until its soft and

translucent. Add the garlic, chile fl akes and Italian seasoning and

saute another minute.

2 Add the veggie stock and tomatoes and bring to a boil. Add the

pasta and keep the soup at a strong simmer.

3 When the pasta is al dente, add the beans and cook another 2-3

minutes. Turn off the heat and stir in the parsley. Add salt and

black pepper to taste.

Serves 4-5 | 35 minuets or fewer

Ditalini pasta is commonly used for pasta e fagioli, but you can use any short pasta — or

you can break up vermicelli into small bits.

28

Puttanesca Sauce with Fried Capers

over Linguine

Ingredients »1 Tbs. olive oil

»2 Tbs. capers, drained and patted

dry with paper towels

»1 red onion, chopped (1 cup)

»3 cloves garlic, minced (1 Tbs.)

»½ tsp. red pepper fl akes

»1 lb. cherry tomatoes, halved (3½ cups)

»1 cup fresh basil leaves, thinly sliced,

divided

»¼ cup pitted Kalamata olives,

coarsely chopped

»12 oz. linguine

Directions

1 | Heat oil in large skillet over medium-high heat. Add capers,

and fry 1 to 2 minutes, or until many capers have split. Remove

capers with slotted spoon, and drain on paper towels. Add onion to

skillet, and cook 3 to 5 minutes, then stir in garlic and red pepper

fl akes, and cook 1 minute more. Stir in tomatoes, and cook 5 to

7 minutes, or until tomatoes begin to break down. Stir in 1/2 cup

basil and olives, and remove pan from heat.

2 | Meanwhile, cook pasta according to package directions. Drain

pasta, reserving 1/2 cup cooking water. Add drained pasta to

skillet, and toss to combine with sauce, adding some pasta water

if mixture seems too thick. Serve garnished with remaining 1/2

cup basil and capers.


This versatile sauce also works great spread on crostini,

spooned over soft polenta, or served with poached eggs.

30

Colophon

This book was designed and printed solely for student purposes,

as a part of The State University of New York at Fredonia’s, Visual

Arts and New Media program

Typefaces used:

Mrs. Eaves designed by Zuzana Licko, after John Baskerville

1996

Eurostile designed by Aldo Novarese 1962

These faces were selected for their elegance, and the excellent

pairing between the two serif and San-serif faces.

the vegan's guide to southern italian cuisine

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