No meat on Fridays. No gravy or sauces made from meat products.
No problem!
At the annual “Lenten Luncheon” hosted by the Hawaii Catholic Herald, diocesan employees showed that sacrificing meat during this liturgical season doesn’t also have to be a penance of bland, boring meals.
In Lenten Luncheon tradition, staffers brought a bevy of meatless recipes to the Feb. 6 event at St. Stephen Diocesan Center. They gladly share with our readers innovative ways to prepare tofu, vegetables, seafood, cheese and other ingredients to create fun, flavorful fare for the upcoming days of abstinence.
The “universal church” was well-displayed in this year’s Lenten Luncheon menu. Among the recipes below, you’ll find tastes from the Caribbean, Asia and the Mediterranean — all done with a local Catholic twist, of course.
Curry-Spiced Salad
Contributed by Lisa Sakamoto | Diocesan finance officer
- 1/4 cup olive oil
- 3 cups vegetable broth
- 2 cloves garlic, minced
- 1/2 onion, diced
- 2 cups fresh spinach
- 1 carrot, diced
- 1 cup chopped cilantro
- 1 cup sliced almonds
- 1 cup grape tomatoes
- 1 cup quinoa
- 1 cup couscous
- 1/2 cup dried cranberries
- 3/4 cup feta cheese
- 1 celery stalk, diced
- 2-3 tablespoons curry powder
Pour vegetable broth into a pot, and add quinoa and couscous to cook. Add garlic and onion, and let mixture rest in pot for several minutes. Set aside to cool. In a bowl, add cilantro, almonds, celery, cranberries and carrots. Sprinkle with curry powder, pour olive oil over, and mix in cooked couscous and quinoa. Add spinach, tomatoes and feta cheese, and toss mixture together until ingredients are well-incorporated.
“Italy-Meets-Hawaii” Caprese Salad
Contributed by Darlene J.M. Dela Cruz | Hawaii Catholic Herald
- 3 large Hamakua tomatoes
- 1 lb. block of fresh mozzarella cheese
- 1/4 cup chopped basil leaves
- 2-3 tablespoons extra-virgin olive oil
- Salt and pepper to taste
Cut tomatoes and mozzarella cheese into 1/4-inch slices. Place them onto a serving platter, alternating a tomato slice after each cheese slice. Drizzle olive oil, and sprinkle salt, pepper and basil leaves over the salad. (For added dimension, flavored salts can also be used, such as balsamic vinegar “Blush” salt from Molokai.) Serve with sliced baguette bread that’s dipped in olive oil and baked until crisp.
Pancit Guisado
Contributed by Joy Bulosan | Office of the Bishop
- 1 package of pancit canton noodles
- 1 package of rice noodles (“bihon”)
- 1 cup fish cake (vegetable tempura), sliced
- 1 cup fish tofu/balls (or substitute with more fish cake), sliced
- 1/2 cup of snow or Chinese peas
- 2 medium carrots, julienned
- 1 small cabbage, shredded
- 1 tablespoon vegetable oil
- 2 cans vegetable stock
- 2 tablespoons oyster sauce
- 3 tablespoons shoyu
- Black ground pepper to taste
Soak the “bihon” noodles and set aside. Put the oil in a hot wok and stir-fry the carrots and snow peas. Then add the slices of fish cake and fish tofu/balls. Add the shoyu, oyster sauce and pepper, and toss in wok. Add the cabbage and vegetable stock until it comes to a boil. Drain the bihon noodles and add them to the stir-fry. Add the canton noodles and mix until the liquid has been absorbed by the noodles. Continue mixing and cooking until everything has been incorporated (about 2-3 minutes).
Kim Chee Tofu Soup
Contributed by Charleston “Chucky” Unciano | Office of Youth and Young Adult Ministry
- 1 tablespoon olive oil
- 1 small onion, halved and thinly sliced
- 1 cup carrots, chopped
- 2 jars of kim chee (chopped or whole)
- 3 cups of dashi (Japanese soup base) or vegetable stock
- 1 can baby corn, cut into small pieces
- 1 10.5-ounce package tofu (firm or extra-firm), cut into 1/4-inch slices
- Salt and pepper to taste
- 1 tablespoon sriracha (hot chili) sauce (or more to taste)
- 2 cups of chopped Napa cabbage (optional)
Heat oil in saucepan over medium heat. Add onions and carrots, and sauté 5-10 minutes or until beginning to brown. Add kim chee and baby corn and sauté 2-3 minutes. Stir in dashi soup base, sriracha, salt and pepper. Cover, bring to a boil, and then reduce heat to medium-low, and simmer for 15 minutes. Add tofu, cover, and cook 3 minutes more.
Jamaican Vegan Veggie Patties
Contributed by Elina Simon | Assistant to the vicar general
Ingredients for filling:
- 1 tablespoon coconut oil
- 1/2 cup of 1/4-inch diced yellow onion
- 1/8 teaspoon ground cinnamon
- 1/4 teaspoon allspice
- 1/2 teaspoon ground cumin
- 1/4 teaspoon red pepper flakes
- 1/8 teaspoon cayenne pepper
- Coarse sea salt
- 2 large cloves garlic, minced
- 3/4 cup coconut milk
- 1/4 cup of 1/4-inch diced carrots
- 1/4 cup of 1/4-inch diced yellow potatoes
- 1/2 cup sweet fresh corn (or frozen)
- 1/2 cup green peas (or frozen)
- 1/2 cup shredded cabbage
- 1 tablespoon fresh thyme, minced
- 1 tablespoon freshly squeezed lemon juice
- 1/2 teaspoon freshly ground white pepper
Ingredients for pastry:
- 1-3/4 cups unbleached flour
- 1 cup whole wheat pastry flour
- 2 teaspoons turmeric
- 1/2 teaspoon fine sea salt
- 3/4 cup chilled coconut oil
- 2 teaspoons apple cider vinegar
- 1/2 cup, plus 2 tablespoons, ice water
Prepare the filling: In a medium-sized sauté pan over medium-low heat, combine the coconut oil, onion, cinnamon, allspice, cumin, red pepper flakes, cayenne and 1/2 teaspoon of salt. Sauté, stirring occasionally, for 8 to 10 minutes, or until the vegetables are caramelized. Add the garlic and cook for an additional 2 minutes. Stir in the coconut milk, carrots and potatoes. Reduce the heat to low, cover and cook until the carrots and potatoes are tender (10 to 12 minutes). Stir in the green peas, corn, cabbage, thyme and lemon juice, and cook for 3 minutes more. Season with additional salt and the white pepper (or to taste), and set aside to allow the flavors to marry. You can also prepare this the night before and refrigerate overnight.
For the pastry: Combine 1-1/2 cups of the white flour with the wheat pastry flour, turmeric, and salt in a large bowl and mix well. Set the remaining 1/4 cup white flour aside. Add the coconut butter, made by chilling the coconut oil. This should be done the night before as well, otherwise your butter will be too liquid and won’t cut into the flour properly. Rub flour/butter mixture with your fingertips until the mixture resembles fine sand, about 10 minutes.
Combine the vinegar and water, and mix well. Then, without overworking the dough, add the vinegar mixture by the tablespoon, while stirring, just until the dough comes away from the sides of the bowl and begins to coalesce. Squeeze into a tight ball, flatten, cover in plastic wrap, and refrigerate for at least one hour.
Preheat the oven to 350 degrees and remove the dough from the refrigerator.
With the reserved flour, lightly dust a clean surface and roll out the dough until it is about 1/8 inch thick. Cut six 6-inch circles from the dough using a bowl. Spoon 2 heaping tablespoons of the filling into the center of one side of each circle, leaving about a 1/8-inch border. Fold the other half over to make a half-moon, press to seal, and make ridges around the edge using a fork.
Place patties on a greased baking sheet and bake until golden brown, about 35 minutes. Serve with Pick-a-Pepper sauce.
This recipe makes six 6-inch patties, or about eight 4-inch patties.
Moroccan-Style Tofu
Contributed by Sharon Chiarucci | Office for Parish Resources
- 1/2 teaspoon ground cumin
- 1/2 teaspoon cinnamon
- 1/4 teaspoon ground ginger
- 1/4 teaspoon cayenne pepper (or to taste)
- 20 ounces firm tofu
- 1 medium onion, chopped
- 1 cup (or more) butternut squash, cubed
- 1 tablespoon olive oil
- 1 cup orange juice
- 1/2 cup sliced green olives
- 1/2 cup raisins
- 1 15-ounce can garbanzo beans
- 1/3 cup sliced almonds, toasted
- Quinoa or rice
Press tofu to remove some moisture. Cut into cubes. Combine cumin, cinnamon, ginger and cayenne pepper in a bowl and sprinkle over tofu. Let sit about 15 minutes. Heat oil in a skillet over medium-high heat. Add onions and squash, and cook 6-7 minutes or until squash begins to soften. Reduce heat and add olives, raisins, garbanzo beans and orange juice. Simmer about 5 minutes or until squash is soft. Add tofu and simmer about 5 minutes until heated through. Serve over quinoa or rice. Sprinkle toasted almonds on top.
Guisadong Monggo (Filipino Mung Bean Stew)
Contributed by Margie Sison | Diocesan Business Office
- 3 cups dried mung beans
- 5 cups shrimp stock or water
- 1 tablespoon vegetable oil
- 2 cloves crushed garlic
- 1/2 cup chopped onions
- 1/2 cup chopped tomatoes
- 1/2 pound shrimp (shelled and cleaned)
- 1 tablespoon fish sauce
- 1 bunch spinach, washed
Rinse and sort the mung beans. Soak the beans overnight in several inches of cold water. Discard the water after soaking. Soaking will speed up the cooking process, but is not necessary. Place beans and shrimp stock in a pot. Bring to a boil, reduce heat to a simmer, and cook until beans are tender, about 30 minutes to an hour. Cooking time depends on whether beans were pre-soaked or not. While the beans are cooking, sauté garlic, onions and tomatoes in oil over medium-high heat until fragrant and softened, about 5 to 8 minutes. Add the shrimp and sauté until cooked through, about 5 minutes. Add shrimp mixture and fish sauce to the beans, stir and cook for 10 more minutes, stirring frequently. Add more water if the stew becomes too thick. Adjust the taste by stirring in more fish sauce, if necessary. Add spinach leaves right before serving. Ladle into bowls and serve with fried dried salted fish and freshly steamed rice.
Veggie Stew
Contributed by Makana Aiona | Office of Youth and Young Adult Ministry
- 8 pieces of garlic, diced
- 1 onion (you can use 1/2 of a red onion and 1/2 of a yellow onion)
- Small bag of baby carrots
- 1 can tomato sauce
- Celery
- Sliced mushrooms
- Potatoes
- Bok choy
- 2 teaspoons vegetable oil
- Corn starch or flour (for thickening)
- Soy sauce
- Salt and pepper
Sauté onion, carrots and garlic in a pot with salt and pepper to taste. When garlic starts to brown, add tomato sauce, celery, sliced mushrooms and potatoes. Bring to a boil, cover and turn down to medium heat for 30 minutes. Add bok choy, cover and keep at medium heat for another 30 minutes. Mix corn starch (or flour) with water into stew to desired thickness. Add soy sauce, salt and pepper to taste. Cool at least 10 minutes before serving.
Stir-Fried Shrimp Asparagus with Citrusy Sour Sweet Sauce
Contributed by Patrick Downes | Hawaii Catholic Herald
- 2 pounds shrimp, shelled and deveined
- 1 pound fresh asparagus
- 2 teaspoons vegetable oil
- 2 teaspoons shoyu
- 2 teaspoons sugar
- 2 cloves garlic minced
- 1 teaspoon grated ginger
- 1/2 teaspoon salt
- Pepper to taste
In large wok or frying pan, saute shrimp and asparagus over medium high heat until shrimp starts to turn pink, about 3 minutes. Add shoyu, sugar, garlic, ginger, salt and pepper. Cook for about two more minutes. Remove from heat and serve with sauce on the side in a bowl.
Sauce
- Juice of one orange
- Juice of one lemon
- Juice of one lime
- 1/4 cup shoyu
- 1/4 cup sugar
Combine ingredients and refrigerate until ready to serve.
Vegetarian Spaghetti
Contributed by Donna Aquino | Hawaii Catholic Herald
- 1 package spaghetti
- 1 cup chopped onions
- 1/2 cup chopped celery
- 1 teaspoon garlic powder
- 3 tablespoons canola oil
- 1 jar meatless spaghetti sauce
- 1 can garbanzo beans or chickpeas, rinsed and drained
- 1 can diced tomatoes with garlic and onion
- 1 teaspoon sugar
- 1/2 teaspoon salt
- 1/2 teaspoon dried oregano
- 1 bay leaf
- 1/4 cup grated Parmesan cheese
Cook spaghetti in boiling water to desired tenderness. Drain and set aside. Sauté onion and celery in a large pot with canola oil. Season with garlic powder. Pour in spaghetti sauce and diced tomatoes (do not drain the tomato juice from the can). Stir in garbanzo beans, and season mixture with salt, oregano, sugar and bay leaf. Bring the sauce to a boil, then simmer in the covered pot for about 10 minutes. Pour sauce over spaghetti and top with Parmesan cheese.
