Years ago, back in the near-dark ages (read: mid-Twentieth Century), a vegetarian lifestyle was considered suspect. Did you hear about Bob and Sue's kid? Vegetarian! But now it's considered practically mainstream. That said, here are today's recipes. Enjoy!
VEGAN BLACK BEAN AND AVOCADO SANDWICH WRAP
This comes from Jolinda Hackett, About.com's Vegetarinan Food guide. She writes, “Like vegetarian wrap sandwiches? Like black beans and avocado? Try this healthy vegan black bean and avocado wrapped sandwich, or call it a burrito if you prefer. Either way, this is a simple, quick and easy lunch idea. Just combine black beans, salsa, chopped avocado and some seasoning, wrapped it up and enjoy! It couldn't be simpler. I like my food a touch on the salty side, so I might add some sea salt to the mix, and maybe a touch of hot sauce just to give it a boost. Enjoy!”
Ingredients:
1 cup canned black beans, rinsed and drained
1/2 teaspoon cumin
4 tablespoons salsa
4 whole-grain tortillas
1/2 avocado, chopped
Preparation:
Mix black beans, cumin and salsa. Fill tortillas with bean mixture and chopped avocado. Wrap, and serve.
VEGETARIAN SPANISH PAELLA
Another one of Jolinda Hackett's offerings. She writes, A vegetarian and vegan Spanish paella so full of flavor, you won't miss the meat - I promise! This meatless rice paella dish is prepared from lots of healthy veggies and artichoke hearts, and generously spiced with paprika and turmeric. Several users have given this paella recipe five out of five stars, so you can be sure that you'll love it.” From The Compassionate Cook Cookbook. To view this online, click here.
Ingredients:
1 cup white rice
2 cups boiling water
1 tbsp olive oil
1 onion, chopped
3 cloves garlic, minced
1 green bell pepper, sliced
1 red bell pepper, sliced
1 tomato, diced
2 cups vegetable broth
1 tsp salt
1 tbsp paprika
1 tsp turmeric
1 cup peas
1 cup artichoke hearts, drained and quartered
Preparation:
Mix the rice and boiling water and let stand for 20 minutes, then pour off the water.
In the meantime, heat the oil in a large frying pan over medium heat and sautee the onion and garlic until the onion is transparent, about 5 minutes. Add the peppers and tomato and continue to sautee over medium heat for three minutes.
Add the rice and broth. Bring to a boil, then reduce the heat to a simmer. Add the salt, paprika and turmeric. Cover and simmer until the rice is tender, about 20 minutes.cAdd the peas and artichoke hearts and cook about one minute longer.
CHERRY TOMATO FOCACCIA
This is from the July/August 2012 issue of Vegetarian Times, page 61. The recipe starts out with, “This bread is hearty enough to be served with a salad for a light lunch or supper.” Serves 8.
Topping
1/4 cup shelled roasted pistachios
1/4 cup olive oil
1 clove garlic, minced (1 tsp.)
1/2 tsp. finely chopped fresh rosemary
2 cups heirloom cherry tomatoes, halved
Focaccia
3 1/2 cups bread flour
1 Tbs. sugar
2 1/2 tsp. instant yeast
2 tsp. salt
Olive oil, for greasing baking sheet
To make Topping: Pulse pistachios in food processor until ground, but with some larger pieces. Transfer to bowl, and stir in olive oil, garlic, and rosemary.
To make Focaccia: Stir together flour, sugar, yeast, salt, and 1 1/4 cups water in bowl. Knead dough in bowl 5 minutes. Cover bowl with towel, and let rise 1 hour, or until doubled in size.
Generously grease rimmed baking sheet with olive oil. Stretch dough into 12- x 11-inch rectangle in sheet pan. Let dough rise 1 hour.
Preheat oven to 450°F. Dimple dough with fingers. Whisk 2 Tbs. water into pistachio mixture, and brush onto dough. Press tomato halves cut-side up into dough. Bake 25 to 30 minutes, or until golden brown on top and bottom.
nutritional information Per Slice: Calories: 329; Protein: 9 g; Total Fat: 11 g; Saturated Fat: 2 g; Carbohydrates: 48 g; Cholesterol: 0 mg; Sodium: 589 mg; Fiber: 3 g; Sugar: 3 g; Vegan
GINGER-PEACH SORBET
This is from page 46 of the July/August 2012 issue of Vegetarian Times. The recipe states, “Fresh peaches, lightly cooked with a bit of sugar and fresh, spicy ginger, play double duty. Pulse the frozen cubes in the food processor with a splash of Prosecco and you have a light, flaky sorbet. Thaw the cubes, omit the prosecco, and use the mixture as a topper for ice cream or angel food cake.” Serves 6.
6 very ripe medium peaches (3 lb.)
1/4 cup sugar
4 1/4-inch-thick coins fresh ginger
2 Tbs. lemon juice
2 tsp. grated lemon zest
6 Tbs. Prosecco or white wine
Score X on bottom of each peach. Place in bowl, and cover with boiling water. Let stand 10 minutes. Drain, and rinse under cold water. Remove skins and pits, and chop.
Bring peaches, sugar, ginger, lemon juice, and lemon zest to a boil in saucepan. Reduce heat to medium-low, and simmer 5 minutes, or until peaches are soft.
Remove ginger, transfer peach mixture to food processor, and blend until smooth. Cool.
Pour cooled sauce into 6 1/2-cup silicone molds or muffin pan cups. Press plastic wrap over surface of molds to seal out air. Freeze 4 hours, or until completely solid, then transfer to freezer bag to store.
To make sorbet: Pulse frozen cubes and Prosecco in food processor until smooth. Transfer to freezer-safe container, and freeze until ready to serve.
nutritional information Per 1/2-cup serving: Calories: 121; Protein: 2 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 28 g; Cholesterol: 0 mg; Sodium: less than 1 mg; Fiber: 3 g; Sugar: 25 g; Vegan; Gluten-Free
CHICKPEA, BEET, AND APPLE PANINIFrom the July/August 2011 issue of Vegetarian Times, page 36. The recipe starts off, "Never had raw beet in a sandwich? This panini will have you hooked.” Serves 4.
1 1/2 cups cooked chickpeas, or 1 15-oz. can chickpeas, rinsed and drained
3 Tbs. vegan mayonnaise
1 Tbs. lemon juice
1 tsp. chopped fresh tarragon
8 slices sesame semolina bread (8 oz.)
1 medium golden beet, peeled and sliced
1 Granny smith apple, thinly sliced
1/4 cup broccoli or radish sprouts
4 Tbs. prepared black olive tapenade
Pulse chickpeas, mayonnaise, lemon juice, and tarragon in food processor until chunky.
Spread chickpea mixture on 4 bread slices. Top with beet and apple slices, and sprouts. Spread remaining 4 bread slices with tapenade; close sandwiches.
Spray panini with cooking spray. Coat skillet or grill pan with cooking spray; heat over medium heat. Place panini in pan; weight with smaller-diameter saucepan weighted with 2 cans. Cook 3 minutes. Flip, replace weight, and cook 2 minutes. (Or cook 4 minutes in panini maker.)
nutritional information Per Sandwich: Calories: 388; Protein: 12 g; Total Fat: 14 g; Saturated Fat: 1 g; Carbohydrates: 57 g; Cholesterol: 0 mg; Sodium: 749 mg; Fiber: 8 g; Sugar: 10 g; Vegan
SLOPPY JOES
This comes from the Healing Heart Foundation, found online at http://heart.kumu.org/. They have good information and some great recipes. This one starts out, “You'd never know it's meatless.”
1 large onion, choppe
1 to 2 C celery, chopped
1 tsp balsamic vinegar (other vinegar can be used)
1 green bell pepper, chopped
3 cloves garlic, crushed
(or 2 tsp dried minced garlic or garlic powder)
1 T chili powder (will not make it too hot)
2 T cumin
2 1/2 C tomato sauce (or a 6 oz can tomato paste + 1 C tomato juice + 1 C water)
1 T prepared yellow mustard
1 T ground dry mustard
1 T brown sugar
1 tsp black strap molasses
1 1/2 cups dry TVP granules
1 1/2 C boiling water
optional spicy version: 1 to 3 tsp hot sauce or roasted chilies
Saute onion and celery in balsamic vinegar and a little water on medium heat. Add more water if needed. Add garlic, peppers and spices and saute for a few more minutes. Add everything else and simmer for 20 minutes. Serve over whole wheat buns, rice or pasta.
Adding a can of chili beans makes a very filling dish, changing it slightly to Sloppy Josés.
6 servings, each: Calories 152, Fat 1.85 g. (10% cff), Carbohydrate 19.86 g., Protein 17.44 g
