Besides being Taco Tuesday, it's also Double-Post Tuesday. Here are six yummy vegetarian recipes to help you through the day, including Rhubarb-Strawberry Refrigerator Cake and Black Bean Veggie Burgers. Enjoy!
RED VELVET MINI CUPCAKES
This comes from The Food Network and begins, “Oil takes the place of butter in these cupcakes, making them lower in fat, but also making the crumb moist. Also, all of the flour is whole wheat! The frosting is simply sweetened reduced-fat cream cheese, but it's plenty tasty.”
Total: 1 hr; Active: 20 min; Yield: 48 mini cupcakes (2 cupcakes per serving); Level: Easy
To view this online, go to http://www.foodnetwork.com/recipes/food-network-kitchen/red-velvet-mini-cupcakes-recipe
Ingredients
1 1/2 cups white whole wheat flour
2 tablespoons unsweetened cocoa powder
1/2 teaspoon fine salt
3/4 cup canola oil
3/4 cup granulated sugar
1 large egg
1 tablespoon red food coloring
1 teaspoon pure vanilla extract
1/2 cup lowfat (1-percent) buttermilk
1 teaspoon baking soda
1 teaspoon distilled white vinegar
Nonstick cooking spray, for coating ice cream scoop
8 ounces reduced-fat cream cheese, at room temperature
1 cup confectioners' sugar
Directions
Preheat the oven to 350 degrees F. Line 48 mini muffin cups (2 large tins or 4 small) with paper liners.
Whisk together the flour, cocoa and 1/4 teaspoon of the salt in a medium bowl. Beat together the oil and granulated sugar on medium-high speed with a hand mixer in a large bowl until well combined. Add the egg and beat until well blended. Beat in the food coloring and 1/2 teaspoon of the vanilla.
On low speed, alternately add the flour mixture and buttermilk in thirds, beginning and ending with the flour, beating well after each addition. Whisk together the baking soda and vinegar in a small bowl, and then beat into the batter until fully incorporated.
Using a small ice cream scoop sprayed with nonstick cooking spray, evenly divide the batter among the cupcake liners. Bake until a toothpick inserted in the center of a cupcake comes out clean, 18 to 20 minutes. Remove the cupcakes from the tins and cool completely on a wire rack.
Meanwhile, beat the cream cheese in a large bowl until smooth and fluffy. Sift the confectioners' sugar over the mixture and beat until smooth. Beat in the remaining 1/4 teaspoon salt and 1/2 teaspoon vanilla. Spread or pipe the frosting over the cooled cupcakes.
BLACK BEAN VEGGIE BURGERS
This recipe begins, “Hearty, tasty and inexpensive, these black bean burgers taste great grilled or baked in the oven.”
From Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4711-black-bean-veggie-burgers
Ingredients
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs
Directions
If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
In a medium bowl, mash black beans with a fork until thick and pasty.
In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
Nutritional Facts: Servings: 4; Calories: 198; Total Fat: 3 g; Cholesterol: 53 mg; Sodium: 607 mg; Total Carbohydrate: 33.1 g; Dietary Fiber: 9.8 g; Protein: 11.2g
RHUBARB-STRAWBERRY REFRIGERATOR CAKE
My family spent several years in northeast Connecticut. When I was 15, my parents bought a new house in South Woodstock (we'd lived in Thompson).
One of the new house's charms was a good-sized garden; a large patch of rhubarb threatened to overrun the entire garden. While Dad claimed most of the garden (as “John’s Pea Patch”), Mom decided that the rhubarb was hers. This is one of the many rhubarb desserts we had that year.
This recipe can be found in my e-cookbook Off the Wall Cooking.
6 C rhubarb, cut in 1/2” pieces
1 tsp. vanilla
3 dozen lady fingers, split
1/2 C sugar
whole fresh strawberries
2 pks. (3 oz. each) strawberry gelatin
2 C heavy cream, whipped
Combine rhubarb, sugar and 1 C water in saucepan. Bring to boil. Boil 6 – 8 minutes until soft. Drain 1 C syrup and save. Put rhubarb and remaining syrup in blender. Make pulp (3 1/2 C). Bring pulp to boil. Pour over gelatin and stir until dissolved. Chill until slightly thickened but not firm. Fold in whipped cream. Add vanilla. Line 9” springform pan (3” deep) with ladyfingers. Alternate layers of rhubarb mix and ladyfingers, ending with rhubarb. Chill overnight, or until firm. Top with glaze and strawberries.
Glaze: Mix reserve syrup and 1/4 C sugar. Bring to boil & stir in 1 1/2 T cornstarch. Blend with small amount of water. Boil and cook, stirring until thickened and clean. Add a few drops of red food coloring. Cool.
AU GRATIN POTATOES
This was in a Weight Watchers' email years ago. The recipe begins, “Our cheesy potato dish is the perfect crowd pleaser: rich enough for your spouse and kids, yet light enough to keep your waistline slim.”
The POINTS® Value at that time listed this as 3 points.
Servings: 8; Preparation Time: 20 min; Cooking Time: 90 min; Level of Difficulty: Moderate
Ingredients
1 sprays cooking spray
1 Tbsp butter
1 medium onion, thinly sliced
2 Tbsp all-purpose flour
2 cup fat-free skim milk
2 pound Yukon Gold potatoes, thinly sliced
1 cup low-fat shredded cheddar cheese
1 tsp table salt
1/4 tsp black pepper
Instructions
Preheat oven to 375°F. Coat a 2-quart covered baking dish with cooking spray.
Melt butter in a large pot over medium heat. Add onion and cook, stirring occasionally, until onion begins to brown, about 5 minutes. Stir in flour; add milk slowly, stirring. Add potatoes and stir to mix. Bring to a boil. Stir in 3/4 cup of cheese, salt and pepper. Pour mixture into prepared baking dish and level out surface. Bake for 1 hour, uncovered. Cover and bake until potatoes are fork-tender, about 20 minutes more.
Change oven temperature to broil. Sprinkle remaining cheese over potatoes. Broil 6 inches from the heating element until the cheese is golden brown, about 1 to 2 minutes. Allow to cool for 5 minutes before slicing into 8 pieces.
SPINACH SALAD
It's amazing the number of recipes one can come up with over the years. I'd bought a bag of fresh spinach one summer, figuring I'd cook it that evening. Plans changed, and the next day, I decided to make a salad. The lettuce in the refrigerator was looking a little wilted, so I decided to make this.
This recipe, as well as the recipe for Rhubarb-Strawberry Refrigerater Cake (above), can be found in my e-cookbook Off the Wall Cooking.
1 lb. fresh spinach
1/2 C oil
1/2 onion, diced
1/4 C vinegar
2 boiled eggs, diced
2 T water
1/8 tsp. pepper
Wash spinach; tear leaves. Add onion and eggs. Mix oil, vinegar, water and pepper, and add to salad just before serving.
HOT AND SOUR SOUP
This comes from Publix Supermarket's Aprons. Makes 6 servings.
1/4 cup green onions (2 – 3 onions)
1 (28-ounce) can chop suey vegetables (drained)
4 1/4 cups water
1 cup sliced fresh mushrooms
1/2 cup hoisin sauce
1 tablespoon miso paste
1/2 cup shredded carrots
2 teaspoons chili bean sauce
1 tablespoon vegetable base
1/4 cup Oriental salad dressing
2 tablespoons cornstarch
Wash onions and remove any wilted portions. Chop enough green onions into 1/4-inch pieces to measure 1/4 cup, including up to half of green tops. Discard tops or reserve for another use. Set aside.
Open can of vegetables and drain liquid by squeezing lid against vegetables. Set aside.
Place in large saucepan: 4 cups water, onions, vegetables, mushrooms, hoisin sauce, miso paste, carrots, bean sauce, vegetable base and salad dressing. Bring to boil on medium-high heat. Place 1/4 cup water and cornstarch in 2-cup measuring cup. Stir together until creamy. When boiling, stir in cornstarch mixture. Reduce heat to low and simmer 10 minutes. Serve.
Calories 332 kcal; Fat 11 g; Cholesterol 0 mg; Carbohydrate 45 g; Fiber 6 g; Protein 14 g; Sodium 1954 mg
Daily Values: Vitamin A 39%; Vitamin C 15%; Calcium 10%; Iron 16%
Tuesday, March 20, 2018
Taco Tuesday
It's time for another Taco Tuesday. Today's six taco recipes include Jamaican Curried Tempeh Tacos and Grilled Tofu Tacos with Walla Walla Sweet Onion Slaw. Enjoy!
LOADED GUACAMOLE VEGETARIAN TACOS
This is from Karen, the Soup Addict. Karen wrote, “Veggie-loaded with lots of guacamole, black beans, corn, and peppers, these vegetarian tacos are full-on yummy.”
Prep Time: 20 minutes; Cook Time: 8 minutes; Total Time: 28 minutes; Serves: 6 tacos.
This can be viewed online at http://soupaddict.com/2014/06/loaded-guacamole-vegetarian-tacos/.
Ingredients
for the guacamole
2 avocados, pit and skin removed, roughly chopped
1/2 of a lime
1/2 of a lemon
1/4 salt (plus extra as needed)
1/3 cup corn kernels (raw, from about 1/2 of a large cob, or thawed from frozen)
1/4 cup red bell pepper, diced
2 tablespoons diced poblano pepper
1 tablespoon diced red onion
1 tablespoon diced jalapeño pepper
2 teaspoons minced cilantro
1 clove garlic, minced
for the black beans
1 can black beans (15 ounces)
1/3 cup corn kerns (raw, from 1/2 of a large cob, or thawed from frozen)
1/4 cup red bell pepper, diced
1/4 cup poblano peppers, diced
1/2 teaspoon ground cumin
for the tacos
6 small flour or soft corn tortillas
2 cups chopped iceberg or romaine lettuce
1 tablespoon minced cilantro
hot sauce, such as Cholula or Sriracha (optional)
lime and/or lemon wedges
Instructions
prepare the guacamole
Mash the avocado in a medium bowl with a fork (or molcajete) until it reaches your desired consistency, chunky or smooth. Add a small squeeze each of lime and lemon juice, along with 1/4 teaspoon salt. Mix well and taste. Add more lime juice, lemon juice, and salt as you like. Stir in the remaining guacamole ingredients. (To make ahead, cover the bowl with plastic wrap and press gently against the guacamole. The entire surface of the guac should be touching and covered by the wrap, to keep air out. Then, cover the bowl with a second sheet of wrap, and refrigerate.)
prepare the black beans
Add all of the black bean ingredients to a 2 quart sauce pot and heat over medium-low until hot. Turn off the heat and allow to cool to a very warm, eatable temp (a few minutes should do it).
assemble
If the tortillas are not soft and pliable (or if you like your tortillas warm), stack them on a microwaveable plate, separated with paper towels, and heat for 20 to 30 seconds.
Line half of each tortilla with lettuce. Spoon the black bean mixture over the lettuce (on half of the tortilla). Spoon guacamole on the other half. Top with a few shakes of hot sauce (optional) and a sprinkle of cilantro. Serve with lemon and lime wedges.
JAMAICAN CURRIED TEMPEH TACOS
This comes from Vegetarian Times, and begins, “The yellow curry filling, mustard greens, and red pepper strips lend these spicy tacos the colors of the tropics.” Yield: Serves 4.
To view this online, click here.
Ingredients:
1 Tbs. peanut oil
1 small sweet onion, such as Vidalia or Walla Walla, diced (1 cup)
1 8-oz. pkg. tempeh, cut into 1/2-inch cubes
1/2 cup unsweetened pineapple juice
2 Tbs. chopped cilantro
2 1/2 tsp. curry powder
1 1/2 tsp. grated fresh ginger
1 Tbs. lime juice
1 tsp. grated lime zest
4 6-inch corn or flour tortillas, warmed
1/4 cup chopped red bell pepper
1/2 cup curly mustard greens, finely chopped
2 Tbs. chopped peanuts, optional
Instructions:
Heat oil in nonstick skillet over medium-high heat. Add onion, and cook 3 to 5 minutes, or until onion is softened. Stir in tempeh, pineapple juice, cilantro, curry powder, and ginger. Season with salt and pepper to taste. Cook 5 minutes, or until pineapple juice evaporates and tempeh starts to brown, stirring occasionally. Remove from heat, stir in lime juice and zest, and season with salt and pepper.
Fill tortillas with tempeh mixture. Add red bell pepper and mustard greens. Top with peanuts, if desired.
Nutrition Information: Calories: 220; Protein: 14 g; Total Fat: 7.5 g; Saturated Fat: 1.5 g; Carbohydrates: 26 g; Cholesterol: 0 mg; Sodium: 313 mg; Fiber: 7 g; Sugar: 6 g
CRISPY BAKED TACOS WITH PINEAPPLE SALSA
This is from Dana, the co-founder (with her husband, John) of the Minimalist Baker. Talk about a great looking site! And the recipes look absolutely wonderful. Needless to say (but I’ll say it anyway), I’ll be checking out this site again…and again. (Thanks for putting up the site, Dana and John!)
This recipe “comes together in just 30 minutes” (always a plus when you’re hungry!). Prep Time: 10 minutes; Cook Time: 20 minutes; for a Total Time of 30 minutes. Serves 3 - 4.
To view this on the Minimalist Baker site, go to http://minimalistbaker.com/crispy-baked-tacos/.
Ingredients
Tortillas
6 - 8 white or yellow corn tortillas
Avocado or grape seed oil
Sea salt
Beans
2 cups Mexican Pinto Beans (or 1 1/2 15-ounce cans pinto beans) (Note: Click link for the Mexican Pinto Beans on the Minimalist Baker, which also follows this recipe)
1/4 tsp ground cumin
1/4 tsp ground chili powder
Pinch each sea salt + black pepper
Salsa*
1/4 cup diced pineapple
1/2 cup diced tomato
optional: 3 Tbsp diced jalapeño
3 Tbsp diced red onion
1/4 cup chopped cilantro
1 Tbsp lime juice, plus more to taste
Pinch each salt and pepper
Toppings, optional
Ripe sliced avocado
Hot sauce
Lime juice
Fresh chopped cilantro
Instructions
Preheat oven to 425 degrees F and get out two baking sheets, as well as a few mini cupcake liners if you have them. As long as you have either cupcake liners or two baking sheets, you can make this method work!
Lightly brush tortillas on both sides with oil and sprinkle with salt. Then stack two baking sheets and lift one side. Tuck as many tortillas as will fit comfortably on the edge, then lower the top baking sheet and fold the tortilla over the top, so it forms a shell shape. In addition or alternatively, simply arrange tortillas on a baking sheet, fold over, and slide two mini cupcake liners inside the shell so it creates an opening. See photo for guidance!
Bake 10 - 20 minutes (will depend on brand and freshness) until light brown and crisp.
Remove from oven and set aside to cool.
While tortillas are baking, add pinto beans to a small pot and bring to a simmer over medium heat, then lower heat to low and simmer until serving. Taste and season - I suggest ground cumin, chili powder, and salt and pepper to taste. Lastly, prepare pineapple salsa by adding all ingredients to a small bowl and tossing to coat. Taste and adjust flavors as needed, adding more salt for flavor balance, lime for acidity, or pineapple for sweetness. Set aside.
Once tacos are done baking and slightly cooled, filled generously with pinto beans, pineapple, and other toppings. I went with avocado, hot sauce, and cilantro.
The shells are best when fresh. I would only make as many as you want to enjoy immediately as they tend to lose their crispiness when stored.
Notes
*I also think this Blended Red Salsa would be delicious with these tacos!
*Nutrition information is a rough estimate for 1 of 8 tacos without additional toppings (i.e. avocado).
Nutrition Information: Serving size: 1 taco (of 8) without additional toppings Calories: 130 Fat: 4.6 g Saturated fat: 0.7 g Carbohydrates: 20 g Sugar: 1.5 g Sodium: 203 g Fiber: 4.2 g Protein: 3.8 g
MEXICAN PINTO BEANS FROM SCRATCH (1 POT)
This is also from Dana of the Minimalist Baker. Prep Time: 6 hours 15 minutes; Cook Time: 1 hour; Total Time: 7 hours 15 minutes.
View this on the Minimalist Baker list at http://minimalistbaker.com/mexican-pinto-beans-scratch-1-pot/.
Ingredients
1 pound pinto beans*, soaked overnight in cool water (or for at least 6 hours)
1 Tbsp olive oil
1/2 white onion, diced
3 large cloves garlic, minced (1 1/2 Tbsp)
1 pinch each sea salt + black pepper, plus more to taste
1 quality vegetable bullion (or 1 cup vegetable broth)
1 chipotle pepper in adobo sauce, minced, plus 1 tsp adobo sauce, plus more to taste
1/2 cup diced tomatoes and green chilies (I used Muir Glen fire roasted tomatoes with green chilies)
1 Tbsp ground cumin
1 Tbsp chili powder*
optional: 1/4 tsp ground cinnamon
Instructions
Add pinto beans to a large pot and cover with cool water (at least a few inches above the beans as they will expand). Soak for at least 6 hours or overnight* uncovered at room temperature.
Once beans are soaked, drain and set aside.
Heat your large pot over medium heat. Once hot, add olive oil, diced onion and garlic, and season with a healthy pinch each sea salt and black pepper. Stir to coat and sauté for 3-4 minutes, or until onion is soft and translucent.
Next add drained beans and bouillon cube and cover with water about 2 inches over the top, as the beans will expand while cooking. If using vegetable broth in place of a bouillon cube, add vegetable broth first, and then water so you don't add too much liquid.
Add chipotle pepper and diced tomatoes, stir and bring to a low boil. Then reduce heat to low or medium-low and simmer for 40-50 minutes, or until beans are tender.
Once the beans are tender and cooked through add remaining seasonings: adobo sauce, salt, pepper, cumin, chili powder, and cinnamon (optional). Stir to coat and cook on low for 10 more minutes to let the flavors meld.
Taste and adjust seasonings as needed, adding more salt to taste, cumin for smokiness, chili for depth of flavor, cinnamon for warmth, or adobo sauce (and minced adobo peppers) for heat. You want them very well seasoned, so don't be shy!
Your beans are now ready to enjoy! These make a delicious addition to burrito bowls, burritos, tacos, nachos, taco salads, veggie burgers, and more. You could also add them to chili!
Store beans well covered in the refrigerator up to 5 days. Will keep in the freezer for 1 month (oftentimes longer).
Notes
*1 pound dried beans typically equals 2 cups dried or 4-5 cups cooked.
*The chili powder I used was from Whole Foods and contains a blend of chili peppers, cumin, garlic, oregano, coriander, cloves and allspice.
*6-8 hours is the optimal amount of time for soaking your beans. The longer you soak them, the more tender they will become, and the more likely they will split and separate during cooking. So if you can't get to them right away, simply drain, cover, and refrigerate until ready to use.
*Recipe method adapted from All Recipes and The Sprouted Kitchen Cookbook.
*Nutrition information is a rough estimate for 1 half-cup serving of 10 total servings. The recipe yields roughly 5 cups cooked beans.
*I recently discovered that Trader Joe's beans are BPA-free, which is great news if you forget to prep ahead of time. In a pinch, buying cans that are BPA-free is still a good option.
Nutrition Information: Serving size: 1/2 cup Calories: 189 Fat: 2.5 g Carbohydrates: 31.6 g Sugar: 2 g Sodium: 367 mg Fiber: 8.4 g Protein: 10.6 g
BLACK BEAN & TOASTED CORN TACOS
This comes from Vegetarian Times, and begins, “Surprise! These brown-bag-friendly tacos are just as good chilled as they are served hot.” Yield: Makes 4 tacos.
To view this online, click here.
Ingredients:
1 cup cooked black beans
1/2 cup prepared salsa
2 cloves garlic, minced (2 tsp.)
2 1/2 tsp. ground cumin, divided
1 cup frozen corn kernels, thawed
1/4 tsp. ground black pepper
4 6-inch corn tortillas
12 baby spinach leaves
1/2 cup jarred roasted red pepper strips
1/4 cup coarsely chopped cilantro
2 small green onions, finely chopped (1/4 cup)
1/4 cup crumbled cottage or feta cheese, optional
Instructions:
Bring beans, salsa, garlic, and 1 tsp. cumin to a simmer in saucepan. Reduce heat to medium low, and cook 5 to 6 minutes, or until soft. Remove from heat, and mash with fork to crush beans for creamier filling, if desired.
Heat skillet over medium-high heat, and coat with olive oil cooking spray. Wrap corn in paper towels, and squeeze out excess water. Add corn to skillet in single layer, and sprinkle with remaining 1 1/2 tsp. cumin, black pepper, and cayenne pepper to taste. Cook 5 to 10 minutes, or until golden and crispy, stirring frequently.
Preheat oven or toaster oven to 350°F. Toast tortillas in toaster oven 1 minute to soften. Alternately, bake tortillas on taco baking rack in oven 7 to 10 minutes, or until crisp. Fill each tortilla with 1/4 cup beans, 1/4 cup corn, 3 spinach leaves, red pepper strips, cilantro, and green onions. Top each taco with 1 Tbs. cheese, if using. Serve immediately, or pack into lunch container, and chill.
Nutrition Information: Calories: 362; Protein: 14 g; Total Fat: 4 g; Saturated Fat: 1 g; Carbohydrates: 74 g; Cholesterol: 0 mg; Sodium: 904 mg; Fiber: 14 g; Sugar: 9 g
GRILLED TOFU TACOS WITH WALLA WALLA SWEET ONION SLAW
I originally found this at Oh My Veggies. The site has a mess of taco recipes from different places, which can be found http://ohmyveggies.com/vegetarian-taco-recipes/>here.
The recipe is actually called Grilled Tofu Tacos with Walla Walla Sweet Onion Slaw (And Optional Chicken), but I've left the chicken out, for obvious reasons. This recipe begins, “Smoky seasoned tofu, creamy avocado, and crunchy slaw make these super easy summer tacos shine.”
PREP: 2 HOURS 20 MINUTES COOK: 15 MINUTES TOTAL: 2 HOURS 35 MINUTES; YIELD: 10-12 TACOS.
This is from Kitchen Treaty and can be viewed online at http://www.kitchentreaty.com/grilled-tofu-tacos-with-walla-walla-sweet-onion-slaw-and-optional-chicken/
Ingredients
2 (14-ounce) blocks extra-firm tofu
For the marinade:
1/4 cup olive oil
1/4 cup lime juice
2 tablespoons cider vinegar
1 teaspoon cumin
1/4 teaspoon smoked paprika
1/8 teaspoon cayenne pepper
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 cloves garlic, minced
For the slaw:
1/2 medium cabbage, quartered and thinly sliced
1/2 medium Walla Walla Sweet onion, thinly sliced
1/4 cup lime juice
3 tablespoons olive oil
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Plus:
1 large avocado, sliced
10-12 tortillas (depending on how full you like to stuff your tacos)*
Directions:
Press tofu to drain. I place each block on a dinner plate on top of a layer of paper towels, then place more paper towels on top. Then I put 3-4 dinner plates on top and let it press down on the tofu for 20-30 minutes. Slice tofu into 6-7 1/2-inch pieces. Place in a zipper bag or container with airtight cover.
Make the marinade. Add all marinade ingredients to a small bowl and whisk until combined. Pour marinade over tofu. Place in refrigerator and marinate for 2 hours.
Heat grill to medium-high, about 425 degrees Fahrenheit. Cook tofu until browned and cooked through, 10-14 minutes. We only have one grill, so we always use the left side for my vegetarian stuff, and the right side for the meaty stuff. Remove tofu from grill and let cool enough to cut into taco-size pieces (I just cut the tofu pieces in half).
Place the tortillas on the grill and heat until slightly browned and heated through, about 1-2 minutes on each side. Keep on a plate covered by a damp dishtowel until ready to serve.
While the tofu and tortillas are cooking, make the slaw. In a large bowl, toss together all ingredients with salad tongs or your clean hands. Taste and add additional salt and pepper if desired.
To assemble tacos, grab a tortilla and lay one or two avocado slices on the bottom. Top with a coulple pieces of tofu, and top with slaw. Serve.
*GLUTEN-FREE OPTION
Use corn tortillas (or other gluten-free tortillas)
LOADED GUACAMOLE VEGETARIAN TACOS
This is from Karen, the Soup Addict. Karen wrote, “Veggie-loaded with lots of guacamole, black beans, corn, and peppers, these vegetarian tacos are full-on yummy.”
Prep Time: 20 minutes; Cook Time: 8 minutes; Total Time: 28 minutes; Serves: 6 tacos.
This can be viewed online at http://soupaddict.com/2014/06/loaded-guacamole-vegetarian-tacos/.
Ingredients
for the guacamole
2 avocados, pit and skin removed, roughly chopped
1/2 of a lime
1/2 of a lemon
1/4 salt (plus extra as needed)
1/3 cup corn kernels (raw, from about 1/2 of a large cob, or thawed from frozen)
1/4 cup red bell pepper, diced
2 tablespoons diced poblano pepper
1 tablespoon diced red onion
1 tablespoon diced jalapeño pepper
2 teaspoons minced cilantro
1 clove garlic, minced
for the black beans
1 can black beans (15 ounces)
1/3 cup corn kerns (raw, from 1/2 of a large cob, or thawed from frozen)
1/4 cup red bell pepper, diced
1/4 cup poblano peppers, diced
1/2 teaspoon ground cumin
for the tacos
6 small flour or soft corn tortillas
2 cups chopped iceberg or romaine lettuce
1 tablespoon minced cilantro
hot sauce, such as Cholula or Sriracha (optional)
lime and/or lemon wedges
Instructions
prepare the guacamole
Mash the avocado in a medium bowl with a fork (or molcajete) until it reaches your desired consistency, chunky or smooth. Add a small squeeze each of lime and lemon juice, along with 1/4 teaspoon salt. Mix well and taste. Add more lime juice, lemon juice, and salt as you like. Stir in the remaining guacamole ingredients. (To make ahead, cover the bowl with plastic wrap and press gently against the guacamole. The entire surface of the guac should be touching and covered by the wrap, to keep air out. Then, cover the bowl with a second sheet of wrap, and refrigerate.)
prepare the black beans
Add all of the black bean ingredients to a 2 quart sauce pot and heat over medium-low until hot. Turn off the heat and allow to cool to a very warm, eatable temp (a few minutes should do it).
assemble
If the tortillas are not soft and pliable (or if you like your tortillas warm), stack them on a microwaveable plate, separated with paper towels, and heat for 20 to 30 seconds.
Line half of each tortilla with lettuce. Spoon the black bean mixture over the lettuce (on half of the tortilla). Spoon guacamole on the other half. Top with a few shakes of hot sauce (optional) and a sprinkle of cilantro. Serve with lemon and lime wedges.
JAMAICAN CURRIED TEMPEH TACOS
This comes from Vegetarian Times, and begins, “The yellow curry filling, mustard greens, and red pepper strips lend these spicy tacos the colors of the tropics.” Yield: Serves 4.
To view this online, click here.
Ingredients:
1 Tbs. peanut oil
1 small sweet onion, such as Vidalia or Walla Walla, diced (1 cup)
1 8-oz. pkg. tempeh, cut into 1/2-inch cubes
1/2 cup unsweetened pineapple juice
2 Tbs. chopped cilantro
2 1/2 tsp. curry powder
1 1/2 tsp. grated fresh ginger
1 Tbs. lime juice
1 tsp. grated lime zest
4 6-inch corn or flour tortillas, warmed
1/4 cup chopped red bell pepper
1/2 cup curly mustard greens, finely chopped
2 Tbs. chopped peanuts, optional
Instructions:
Heat oil in nonstick skillet over medium-high heat. Add onion, and cook 3 to 5 minutes, or until onion is softened. Stir in tempeh, pineapple juice, cilantro, curry powder, and ginger. Season with salt and pepper to taste. Cook 5 minutes, or until pineapple juice evaporates and tempeh starts to brown, stirring occasionally. Remove from heat, stir in lime juice and zest, and season with salt and pepper.
Fill tortillas with tempeh mixture. Add red bell pepper and mustard greens. Top with peanuts, if desired.
Nutrition Information: Calories: 220; Protein: 14 g; Total Fat: 7.5 g; Saturated Fat: 1.5 g; Carbohydrates: 26 g; Cholesterol: 0 mg; Sodium: 313 mg; Fiber: 7 g; Sugar: 6 g
CRISPY BAKED TACOS WITH PINEAPPLE SALSA
This is from Dana, the co-founder (with her husband, John) of the Minimalist Baker. Talk about a great looking site! And the recipes look absolutely wonderful. Needless to say (but I’ll say it anyway), I’ll be checking out this site again…and again. (Thanks for putting up the site, Dana and John!)
This recipe “comes together in just 30 minutes” (always a plus when you’re hungry!). Prep Time: 10 minutes; Cook Time: 20 minutes; for a Total Time of 30 minutes. Serves 3 - 4.
To view this on the Minimalist Baker site, go to http://minimalistbaker.com/crispy-baked-tacos/.
Ingredients
Tortillas
6 - 8 white or yellow corn tortillas
Avocado or grape seed oil
Sea salt
Beans
2 cups Mexican Pinto Beans (or 1 1/2 15-ounce cans pinto beans) (Note: Click link for the Mexican Pinto Beans on the Minimalist Baker, which also follows this recipe)
1/4 tsp ground cumin
1/4 tsp ground chili powder
Pinch each sea salt + black pepper
Salsa*
1/4 cup diced pineapple
1/2 cup diced tomato
optional: 3 Tbsp diced jalapeño
3 Tbsp diced red onion
1/4 cup chopped cilantro
1 Tbsp lime juice, plus more to taste
Pinch each salt and pepper
Toppings, optional
Ripe sliced avocado
Hot sauce
Lime juice
Fresh chopped cilantro
Instructions
Preheat oven to 425 degrees F and get out two baking sheets, as well as a few mini cupcake liners if you have them. As long as you have either cupcake liners or two baking sheets, you can make this method work!
Lightly brush tortillas on both sides with oil and sprinkle with salt. Then stack two baking sheets and lift one side. Tuck as many tortillas as will fit comfortably on the edge, then lower the top baking sheet and fold the tortilla over the top, so it forms a shell shape. In addition or alternatively, simply arrange tortillas on a baking sheet, fold over, and slide two mini cupcake liners inside the shell so it creates an opening. See photo for guidance!
Bake 10 - 20 minutes (will depend on brand and freshness) until light brown and crisp.
Remove from oven and set aside to cool.
While tortillas are baking, add pinto beans to a small pot and bring to a simmer over medium heat, then lower heat to low and simmer until serving. Taste and season - I suggest ground cumin, chili powder, and salt and pepper to taste. Lastly, prepare pineapple salsa by adding all ingredients to a small bowl and tossing to coat. Taste and adjust flavors as needed, adding more salt for flavor balance, lime for acidity, or pineapple for sweetness. Set aside.
Once tacos are done baking and slightly cooled, filled generously with pinto beans, pineapple, and other toppings. I went with avocado, hot sauce, and cilantro.
The shells are best when fresh. I would only make as many as you want to enjoy immediately as they tend to lose their crispiness when stored.
Notes
*I also think this Blended Red Salsa would be delicious with these tacos!
*Nutrition information is a rough estimate for 1 of 8 tacos without additional toppings (i.e. avocado).
Nutrition Information: Serving size: 1 taco (of 8) without additional toppings Calories: 130 Fat: 4.6 g Saturated fat: 0.7 g Carbohydrates: 20 g Sugar: 1.5 g Sodium: 203 g Fiber: 4.2 g Protein: 3.8 g
MEXICAN PINTO BEANS FROM SCRATCH (1 POT)
This is also from Dana of the Minimalist Baker. Prep Time: 6 hours 15 minutes; Cook Time: 1 hour; Total Time: 7 hours 15 minutes.
View this on the Minimalist Baker list at http://minimalistbaker.com/mexican-pinto-beans-scratch-1-pot/.
Ingredients
1 pound pinto beans*, soaked overnight in cool water (or for at least 6 hours)
1 Tbsp olive oil
1/2 white onion, diced
3 large cloves garlic, minced (1 1/2 Tbsp)
1 pinch each sea salt + black pepper, plus more to taste
1 quality vegetable bullion (or 1 cup vegetable broth)
1 chipotle pepper in adobo sauce, minced, plus 1 tsp adobo sauce, plus more to taste
1/2 cup diced tomatoes and green chilies (I used Muir Glen fire roasted tomatoes with green chilies)
1 Tbsp ground cumin
1 Tbsp chili powder*
optional: 1/4 tsp ground cinnamon
Instructions
Add pinto beans to a large pot and cover with cool water (at least a few inches above the beans as they will expand). Soak for at least 6 hours or overnight* uncovered at room temperature.
Once beans are soaked, drain and set aside.
Heat your large pot over medium heat. Once hot, add olive oil, diced onion and garlic, and season with a healthy pinch each sea salt and black pepper. Stir to coat and sauté for 3-4 minutes, or until onion is soft and translucent.
Next add drained beans and bouillon cube and cover with water about 2 inches over the top, as the beans will expand while cooking. If using vegetable broth in place of a bouillon cube, add vegetable broth first, and then water so you don't add too much liquid.
Add chipotle pepper and diced tomatoes, stir and bring to a low boil. Then reduce heat to low or medium-low and simmer for 40-50 minutes, or until beans are tender.
Once the beans are tender and cooked through add remaining seasonings: adobo sauce, salt, pepper, cumin, chili powder, and cinnamon (optional). Stir to coat and cook on low for 10 more minutes to let the flavors meld.
Taste and adjust seasonings as needed, adding more salt to taste, cumin for smokiness, chili for depth of flavor, cinnamon for warmth, or adobo sauce (and minced adobo peppers) for heat. You want them very well seasoned, so don't be shy!
Your beans are now ready to enjoy! These make a delicious addition to burrito bowls, burritos, tacos, nachos, taco salads, veggie burgers, and more. You could also add them to chili!
Store beans well covered in the refrigerator up to 5 days. Will keep in the freezer for 1 month (oftentimes longer).
Notes
*1 pound dried beans typically equals 2 cups dried or 4-5 cups cooked.
*The chili powder I used was from Whole Foods and contains a blend of chili peppers, cumin, garlic, oregano, coriander, cloves and allspice.
*6-8 hours is the optimal amount of time for soaking your beans. The longer you soak them, the more tender they will become, and the more likely they will split and separate during cooking. So if you can't get to them right away, simply drain, cover, and refrigerate until ready to use.
*Recipe method adapted from All Recipes and The Sprouted Kitchen Cookbook.
*Nutrition information is a rough estimate for 1 half-cup serving of 10 total servings. The recipe yields roughly 5 cups cooked beans.
*I recently discovered that Trader Joe's beans are BPA-free, which is great news if you forget to prep ahead of time. In a pinch, buying cans that are BPA-free is still a good option.
Nutrition Information: Serving size: 1/2 cup Calories: 189 Fat: 2.5 g Carbohydrates: 31.6 g Sugar: 2 g Sodium: 367 mg Fiber: 8.4 g Protein: 10.6 g
BLACK BEAN & TOASTED CORN TACOS
This comes from Vegetarian Times, and begins, “Surprise! These brown-bag-friendly tacos are just as good chilled as they are served hot.” Yield: Makes 4 tacos.
To view this online, click here.
Ingredients:
1 cup cooked black beans
1/2 cup prepared salsa
2 cloves garlic, minced (2 tsp.)
2 1/2 tsp. ground cumin, divided
1 cup frozen corn kernels, thawed
1/4 tsp. ground black pepper
4 6-inch corn tortillas
12 baby spinach leaves
1/2 cup jarred roasted red pepper strips
1/4 cup coarsely chopped cilantro
2 small green onions, finely chopped (1/4 cup)
1/4 cup crumbled cottage or feta cheese, optional
Instructions:
Bring beans, salsa, garlic, and 1 tsp. cumin to a simmer in saucepan. Reduce heat to medium low, and cook 5 to 6 minutes, or until soft. Remove from heat, and mash with fork to crush beans for creamier filling, if desired.
Heat skillet over medium-high heat, and coat with olive oil cooking spray. Wrap corn in paper towels, and squeeze out excess water. Add corn to skillet in single layer, and sprinkle with remaining 1 1/2 tsp. cumin, black pepper, and cayenne pepper to taste. Cook 5 to 10 minutes, or until golden and crispy, stirring frequently.
Preheat oven or toaster oven to 350°F. Toast tortillas in toaster oven 1 minute to soften. Alternately, bake tortillas on taco baking rack in oven 7 to 10 minutes, or until crisp. Fill each tortilla with 1/4 cup beans, 1/4 cup corn, 3 spinach leaves, red pepper strips, cilantro, and green onions. Top each taco with 1 Tbs. cheese, if using. Serve immediately, or pack into lunch container, and chill.
Nutrition Information: Calories: 362; Protein: 14 g; Total Fat: 4 g; Saturated Fat: 1 g; Carbohydrates: 74 g; Cholesterol: 0 mg; Sodium: 904 mg; Fiber: 14 g; Sugar: 9 g
GRILLED TOFU TACOS WITH WALLA WALLA SWEET ONION SLAW
I originally found this at Oh My Veggies. The site has a mess of taco recipes from different places, which can be found http://ohmyveggies.com/vegetarian-taco-recipes/>here.
The recipe is actually called Grilled Tofu Tacos with Walla Walla Sweet Onion Slaw (And Optional Chicken), but I've left the chicken out, for obvious reasons. This recipe begins, “Smoky seasoned tofu, creamy avocado, and crunchy slaw make these super easy summer tacos shine.”
PREP: 2 HOURS 20 MINUTES COOK: 15 MINUTES TOTAL: 2 HOURS 35 MINUTES; YIELD: 10-12 TACOS.
This is from Kitchen Treaty and can be viewed online at http://www.kitchentreaty.com/grilled-tofu-tacos-with-walla-walla-sweet-onion-slaw-and-optional-chicken/
Ingredients
2 (14-ounce) blocks extra-firm tofu
For the marinade:
1/4 cup olive oil
1/4 cup lime juice
2 tablespoons cider vinegar
1 teaspoon cumin
1/4 teaspoon smoked paprika
1/8 teaspoon cayenne pepper
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 cloves garlic, minced
For the slaw:
1/2 medium cabbage, quartered and thinly sliced
1/2 medium Walla Walla Sweet onion, thinly sliced
1/4 cup lime juice
3 tablespoons olive oil
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Plus:
1 large avocado, sliced
10-12 tortillas (depending on how full you like to stuff your tacos)*
Directions:
Press tofu to drain. I place each block on a dinner plate on top of a layer of paper towels, then place more paper towels on top. Then I put 3-4 dinner plates on top and let it press down on the tofu for 20-30 minutes. Slice tofu into 6-7 1/2-inch pieces. Place in a zipper bag or container with airtight cover.
Make the marinade. Add all marinade ingredients to a small bowl and whisk until combined. Pour marinade over tofu. Place in refrigerator and marinate for 2 hours.
Heat grill to medium-high, about 425 degrees Fahrenheit. Cook tofu until browned and cooked through, 10-14 minutes. We only have one grill, so we always use the left side for my vegetarian stuff, and the right side for the meaty stuff. Remove tofu from grill and let cool enough to cut into taco-size pieces (I just cut the tofu pieces in half).
Place the tortillas on the grill and heat until slightly browned and heated through, about 1-2 minutes on each side. Keep on a plate covered by a damp dishtowel until ready to serve.
While the tofu and tortillas are cooking, make the slaw. In a large bowl, toss together all ingredients with salad tongs or your clean hands. Taste and add additional salt and pepper if desired.
To assemble tacos, grab a tortilla and lay one or two avocado slices on the bottom. Top with a coulple pieces of tofu, and top with slaw. Serve.
*GLUTEN-FREE OPTION
Use corn tortillas (or other gluten-free tortillas)
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