The Vegan's Guide to Southern Italian Cuisine

The

s ’ n a Veg

Guide to Southern Italian Cuisine

The Vegan’s Guide to Southern Italian Cuisine

1

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

2

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

The Vegan’s Guide to Southern Italian Cuisine

3

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 everything in between, there’s a form of veganism to suit everyone. 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 diet Vegans avoid exploiting animals for any purpose, with compassion being a key reason many choose a vegan lifestyle. 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.

History Although 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

4

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 exploitation of, and cruelty to, animals for food, clothing or any other purpose; and by extension, promotes the development 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 products derived wholly or partly from animals.”

So what do vegans eat?

A great deal - you’ll soon find a whole new world of exciting foods and flavors opening up to you. A vegan diet is richly diverse and comprises all kinds of fruits, vegetables, 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.

The Vegan’s Guide to Southern Italian Cuisine

5

6

Gemelli with blistered cherry tomatoes, chickpeas, and smoked paprika Ingredients »2 tbs. Olive oil

»¼ tsp. Red pepper flakes

»16 oz. cherry tomatoes

»2 tbs. Chopped fresh parsley

»½ tbs. Smoked paprika

»1 Tbs. Chopped fresh marjoram

»1 clove garlic (minced)

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

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 flakes. Fold in parsley and marjoram, then chickpeas. 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

Serves 5 | Total cook time about 1 hour

The Vegan’s Guide to Southern Italian Cuisine

7

Penne with dark leafy pesto and roasted squash Ingredients »3 yellow squash,quartered And sliced ½-inch-thick

»6 oz. penne or other Medium-size pasta (1½ cups)

»3 zucchini, quartered and Sliced ½-inch thick

»¼ cup dark leafy pesto

»1 Tbs. Olive oil

Directions 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.

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.

8

The Vegan’s Guide to Southern Italian Cuisine

9

10

Sizzled spinach with white beans Ingredients »1 ½ cups cooked white beans

»¼ cup chopped black olives

»1 large red or yellow bell pepper, diced (1 cup)

»1 medium shallot, finely chopped (2 Tbs.)

»2 Tbs. white wine vinegar, divided

»2 Tbs. chopped fresh parsley

»6 oil-packed sun-dried tomatoes, Drained, finely chopped, and oil Reserved

»1 clove garlic, minced (1 tsp.)

Directions 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.

Serves 4 | 30 minutes or fewer This medley of Mediterranean flavors is a great make-ahead dish for company, all you have to do is sauté the spinach just before serving.

The Vegan’s Guide to Southern Italian Cuisine

11

12

White bean and kale soup Ingredients »10 thawed Slow-Roasted Tomatoes (1 cup) »1 Tbs. Olive oil, plus more for drizzling »1 large onion, finely chopped (2 cups) »6 oz. lacinato kale, coarsely chopped »1 cup cooked white beans

Directions 1 | 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.

Serves 4 | 30 minutes or fewer 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.

The Vegan’s Guide to Southern Italian Cuisine

13

Linguine with grill-roasted tomatoes and zucchini pesto Ingredients »6 large cloves garlic, peeled

»2 cups cherry tomatoes

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

»4 small zucchini, halved, then cut into thin slices

»8 oz. uncooked linguine »3 cups fresh basil leaves »¼ cup raw sunflower seeds, divided

Directions 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 flat package. Grill 20 minutes. Open packet to cool slightly.

2 | Meanwhile, cook pasta according to package directions.

3 | Toast sunflower 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 sunflower seeds to food processor, and blend until finely 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 sunflower seeds.

Serves 4 | 30 minutes or fewer Grilled zucchini and garlic get puréed with toasted sunflower 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.

14

The Vegan’s Guide to Southern Italian Cuisine

15

16

Farfalle with artichokes al cartoccio Ingredients »¼ cup chopped fresh chives

»4 marinated artichokes, cut into eighths

»1 clove garlic, minced (1 tsp.)

»12 cherry or grape tomatoes, halved

»4 oz. farfalle (bow tie) pasta

»16 small black olives

»5 tsp. olive oil, divided

»2 Tbs. sliced green olives, optional

Directions 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.

Serves 4 | 30 minutes or fewer Pasta 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

The Vegan’s Guide to Southern Italian Cuisine

17

How to make homemade pasta noodle from scratch What’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 conquer Shape 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 up Working 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 out Roll 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.

18

4. Fold Into Flat Roll Starting with the short end, gently fold the dried sheet at 2-inch intervals to create a flat, rectangular roll.

5. Cut it up With 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.

The Vegan’s Guide to Southern Italian Cuisine

19

Natale stuffed portobellos Ingredients Mushrooms

Filling

»¼ cup extra virgin olive oil

»2 Tbs. breadcrumbs

»2 Tbs. balsamic vinegar

»1 Tbs. extra virgin olive oil

»1 clove garlic, minced (1 tsp.)

»¼ cup chopped onion

»4 large portobello mushroom caps

»8 oil-packed sun-dried tomatoes, sliced »1 clove garlic, minced (1 tsp.) »10 oz. fresh spinach leaves (8 cups)

Directions 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.

Serves 4 | 45 minuets or fewer

20

The Vegan’s Guide to Southern Italian Cuisine

21

22

Aubergine Caponata Ingredients »700 g. Aubergines

»Salt and freshly ground black pepper

»2 tablespoons of olive oil

»Tender central sticks of a head of celery

»1 medium onion, finely chopped

»30 ml of capers rinsed

»1 can plum tomatoes, peeled and finely chopped

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

»125 ml. of white wine vinegar

»30 ml of chopped fresh parsley

»2 tablespoons of sugar

Directions 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

Serves 4 | 45 minuets or fewer The Vegan’s Guide to Southern Italian Cuisine

23

Dandelion greens with double garlic Ingredients »1/4 cup extra virgin olive oil

»Salt and freshly ground black pepper

»1/4 cup thinly sliced garlic (5 or 6 cloves), »1 pound dandelion greens with stems, plus well washed and roughly chopped »1 teaspoon minced garlic, or more to taste »1/2 cup chicken, beef, or vegetable stock »1/2 teaspoon hot red pepper flakes,

»Lemon wedges for serving

or to taste

Directions 1. Put the olive oil in a large, deep saucepan with a lid over medium-high heat. When hot, add the sliced garlic, pepper flakes, 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 firm, 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 first 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.

24

The Vegan’s Guide to Southern Italian Cuisine

25

26

Pasta Fagioli Ingredients »3 tbsp olive oil

»1 tsp. Italian seasoning

»1 cup chopped onion

»6 cups vegetable stock

»1 large carrot, peeled and chopped

»5-6 small peeled tomatoes, broken to pieces

»1 large celery stalk, chopped

»½ pound ditalini pasta

»2 large garlic cloves, minced

»2 15-once cans cannelli beans

»¼ tsp. chile flakes

»¼ cup chopped parsley

Directions 1 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 flakes 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.

The Vegan’s Guide to Southern Italian Cuisine

27

Puttanesca Sauce with Fried Capers over Linguine Ingredients »1 Tbs. olive oil

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

»2 Tbs. capers, drained and patted »1 cup fresh basil leaves, thinly sliced, dry with paper towels divided »1 red onion, chopped (1 cup)

»¼ cup pitted Kalamata olives, coarsely chopped

»3 cloves garlic, minced (1 Tbs.) »12 oz. linguine »½ tsp. red pepper flakes

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 flakes, 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.

Serves 4 | 30 minutes or fewer This versatile sauce also works great spread on crostini, spooned over soft polenta, or served with poached eggs.

28

The Vegan’s Guide to Southern Italian Cuisine

29

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.

30

Š 2015 William Thomas Pihl All images used in this publication courtesy of Vegetariantimes.com Finger icons created by Desbenoit for the noun project Illustrations provided by cooksillustrated.com

The Vegan’s Guide to Southern Italian Cuisine

31

32