Besides being Taco Tuesday, it's also Double-Post Tuesday. Today's double post deals with seitan.
Yesterday, tempeh, today seitan, another one of those how do I work with this? items. These six recipes, including Seitan Satay with Peanut Sauce and Radical Reuben, can help get you started. Enjoy!
SEITAN MEATBALLS WITH WINTER TOMATO SAUCE
This one is from the January 2007 issue of Vegetarian Times, and begins, “These 'meatballs' are perfect with pasta, but they're also tasty in a sandwich.” Serves 6.
To view this online, click here.
Winter Tomato Sauce
1 15-oz. can diced tomatoes
3 Tbs. olive oil
3 cloves garlic, minced (about 1 Tbs.)
2 tsp. dried basil
Seitan Meatballs
1 16-oz. pkg. seitan
1/2 cup pecans
1/2 cup whole-wheat breadcrumbs
1/4 cup chopped fresh parsley
1/4 cup chopped fresh basil
3 Tbs. olive oil, divided
3 cloves garlic, minced (about 1 Tbs.)
1 tsp. low-sodium soy sauce
1/8 tsp. dried oregano
1 tsp. egg replacer powder
16 oz. whole-wheat pasta
To make Winter Tomato Sauce:
Simmer all ingredients in partially covered saucepan 25 minutes. Season with salt and pepper.
To make Seitan Meatballs:
Preheat oven to 400°F. Coat baking sheet with cooking spray. Blend seitan in food processor until crumbly. Add pecans, and pulse until combined.
Transfer to bowl. Stir in breadcrumbs, herbs, 1 Tbs. oil, garlic, soy sauce and oregano. Whisk egg replacer with 1/4 cup water until frothy. Fold egg replacer into seitan mixture.
Shape mixture into 18 balls. Place on prepared baking sheet, and brush with 1 Tbs. remaining oil. Bake 20 minutes, turning once, or until crusty and lightly browned. Meanwhile, prepare pasta according to package directions. Drain, and divide among serving bowls. Top with sauce and meatballs, and serve.
nutritional information Per SERVING: Calories: 575; Protein: 34 g; Total Fat: 21 g; Saturated Fat: 2 g; Carbohydrates: 68 g; Sodium: 418 mg; Fiber: 9 g; Sugar: 3 g; Vegan
SEITAN SATAY WITH PEANUT SAUCE
This one is from the October 2008 issue of Vegetarian Times, and begins, “Spicy peanut sauce and lemon wedges add flavor to this vegan version of an Indonesian favorite. The recipe here calls for cooking the skewered seitan in the oven after marinating, but feel free to pan-fry or barbecue.” Serves 8.
To view this online, click here.
Seitan Satay
1/4 cup low-sodium soy sauce
2 Tbs. toasted sesame oil
1 1/2 tsp. grated fresh ginger
1 lb. seitan, drained and cut into chunks
2 medium cucumbers, peeled and quartered lengthwise
Lemon wedges, for garnish
Peanut Sauce
1/2 cup creamy peanut butter
2 Tbs. tahini
2 Tbs. low-sodium soy sauce
1 Tbs. toasted sesame oil
1 tsp. hot sesame oil
1 tsp. minced fresh ginger
To make Seitan Satay:
Soak 8 wood skewers in water 30 minutes. Combine soy sauce, sesame oil, and ginger in resealable plastic bag. Add seitan; seal, and shake to coat. Refrigerate 1 hour, or overnight.
Preheat oven to 375°F. Coat baking sheet with nonstick cooking spray. Drain seitan chunks, and thread onto skewers. Place skewers on prepared baking sheet, and bake 10 to 15 minutes, or until seitan is browned and firm.
Meanwhile, make Peanut Sauce:
Blend all ingredients and 1/2 cup water in blender until smooth. Season with salt and pepper, and transfer to serving bowl.
To serve: Place cucumber quarters on serving plates. Set skewers on top. Garnish with lemon wedges, and pass Peanut Sauce for dipping.
ULTIMATE VEGAN CHILI
This recipe, from the February 2010 issue of Vegetarian Times, page 51, begins, “This chili is made with a base of seitan and mushrooms for a rich, thick dish that is, for lack of a better word, meaty! In lieu of chili beans such as Bush's Best Chili Beans, you can substitute or 1 can each black beans, kidney beans, and pinto beans, partially drained. If you like your chili three-alarm hot, add an extra chipotle chile or two.” Serves 8.
To view this online, go to http://www.vegetariantimes.com/recipe/ultimate-vegan-chili/
2 Tbs. olive oil
1 large onion, chopped (2 cups)
3 cloves garlic, minced (1 Tbs.)
1 chipotle chile in adobo sauce, drained and minced
8 oz. baby bella mushrooms, finely chopped (1 1/2 cups)
2 8-oz. pkgs. seitan, chopped (3 cups)
3 Tbs. tomato paste
2 tsp. smoked paprika
2 tsp. dried oregano
1 1/2 tsp. chili powder
3/4 tsp. celery salt
3 15-oz. cans chili beans, partially drained
1 cup chopped carrots (2 to 3 large carrots)
2 Tbs. low-sodium tamari or soy sauce
1 Tbs. vegan Worcestershire sauce
Heat oil in Dutch oven over medium-high heat. Add onion, and sauté 7 to 10 minutes, or until beginning to brown, stirring often. Add garlic and chipotle chile, and sauté 1 minute more. Stir in mushrooms; cook 3 to 4 minutes, or until softened. Add seitan, tomato paste, paprika, oregano, chili powder, celery salt, and 1 cup water; cook 3 to 4 minutes, stirring occasionally.
Add beans, carrots, tamari, and Worcestershire sauce. Cover, and reduce heat to medium-low. Simmer 1 hour, or until carrots are tender.
nutritional information Per 1-cup Serving: Calories: 276; Protein: 24 g; Total Fat: 5 g; Saturated Fat: 1 g; Carbohydrates: 33 g; Cholesterol: 0 mg; Sodium: 844 mg; Fiber: 9 g; Sugar: 4 g; Vegan
GLAZED SEITAN STIR-FRY
This is from page 75 of the January 2007 issue of Vegetarian Times, and begins, “Have all ingredients chopped and ready, and keep them in constant motion over high heat while cooking so they get crisp on the outside and stay tender inside.” Serves 4 in 30 minutes or less.
To view this online, go to http://www.vegetariantimes.com/recipe/glazed-seitan-stir-fry-2/.
Glazed Seitan
3 Tbs. maple syrup
3 Tbs. orange juice
1 Tbs. low-sodium soy sauce
1 Tbs. toasted sesame oil
1 12-oz. pkg. seitan, shredded
Stir-Fry
3/4 cup cashews
1 Tbs. plus 1 tsp. sesame oil
1 red bell pepper, cut into 1/4-inch strips (about 1 cup)
1 cup frozen shelled edamame
1 Tbs. minced ginger
3 cloves garlic, minced (about 1 Tbs.)
1/2 tsp. crushed red pepper flakes
6 Tbs. orange juice
1 Tbs. arrowroot powder
To make Glazed Seitan: Combine syrup, juice, and soy sauce in small bowl.
Heat oil in nonstick skillet over medium-high heat. Add seitan, and stir-fry 4 minutes, or until golden. Add maple syrup mixture, and simmer 3 minutes, or until seitan is coated with glaze. Transfer to bowl. Wipe out skillet.
To make Stir-Fry: Toast cashews in dry skillet over medium-high heat 3 minutes, or until fragrant. Transfer to bowl. Heat 1 Tbs. sesame oil in skillet over medium-high heat. Add bell pepper and edamame, and stir-fry 2 minutes.
Move vegetables to sides of skillet, and pour remaining 1 tsp. oil in center. Add ginger, garlic, and red pepper flakes, and stir-fry 1 minute. Stir in 2 Tbs. water, Glazed Seitan, and cashews. Cover, and cook 2 minutes, or until pepper is tender.
Combine orange juice and arrowroot powder. Stir into vegetable mixture. Bring to a simmer, then remove from heat, and serve.
nutritional information Per Serving: Calories: 421; Protein: 32 g; Total Fat: 19 g; Saturated Fat: 3 g; Carbohydrates: 33 g; Cholesterol: 0 mg; Sodium: 346 mg; Fiber: 4 g; Sugar: 15 g; Vegan
RADICAL REUBEN
One of the things I missed when I became a vegetarian was having the occasional Reuben sandwich. Now I don't have to do without! This yummy recipe is from the June 2008 issue of Vegetarian Times, and begins, “This recipe was a winner in our 2008 Restaurant Poll, and is a popular sandwich at Chicago Diner in Chicago, Illinois. We were impressed by its innovative use of beet and pickle juices to turn seitan into a tangy substitute for corned beef. Can't find beet juice? Purée a 15-ounce can of beets and use it for the marinade.” Serves 4.
To view this yumminess (oops, I mean recipe), go to http://www.vegetariantimes.com/recipe/radical-reuben/.
1 lb. seitan, thinly sliced
1 cup pickle juice
1/2 cup beet juice or beet borscht
1 tsp. pickling spice
3/4 tsp. garlic powder
1/8 tsp. ground black pepper
1/4 cup soy mayonnaise
3 Tbs. ketchup
2 Tbs. finely chopped pickles
8 slices rye bread
4 slices Swiss or soy cheese
Sauerkraut, for garnish
To make Seitan: Place seitan in baking dish. Bring pickle juice, beet juice, pickling spice, garlic powder, pepper, and 1 cup water to a boil in saucepan. Reduce heat to medium-low, and simmer 15 minutes. Strain marinade, and pour over sliced seitan. Cover and cool. Chill overnight.
To make Reuben Sauce: Combine all ingredients in bowl.
To make Sandwiches: Preheat oven to broil. Set bread slices on baking sheet. Top 4 bread slices with drained Seitan and cheese. Broil 5 to 7 minutes, or until Seitan is hot and cheese is melted. Transfer Seitan-topped bread slices to serving plates, and garnish with sauerkraut. Spread remaining 4 bread slices with Reuben Sauce, and place on top of Sandwiches.
nutritional information Per SERVING: Calories: 472; Protein: 45 g; Total Fat: 15.5 g; Saturated Fat: 6.5 g; Carbohydrates: 45 g; Cholesterol: 26 mg; Sodium: 807 mg; Fiber: 2 g; Sugar: 6 g
SEITAN AND GUINNESS STEW
Jolinda Hackett wrote for The Spruce Eats. For this recipe, she wrote, “Beef and Guinness stew, an Irish pub favorite, gets a vegetarian makeover in this recipe, using seitan instead of beef to absorb all that rich stout flavor. Yum! The flavor of the beer is very strong in this recipe, so I've suggest using half the amount of Guinness and adding an equal amount of vegetable broth if you aren't a Guinness fan.”
Note: When Jolinda wrote for about.com (before it became dotdash, which the Spruce is part of), this recipe was called Vegetarian "Beef" and Guinness Stew.
Prep Time: 10 minutes; Cook Time: 60 minutes
Ingredients:
Approx 14 oz seitan, cut into thin strips
2 tbsp soy sauce
2 tbsp olive oil
1 tbsp steak sauce
3 tbsp butter or margarine
1 onion, diced
3 ribs celery, chopped
2 carrots, chopped
2 medium potatoes chopped into 1 inch pieces
3 cloves garlic, minced
2 12 oz bottles Guinness Stout OR 1 bottle plus 1 1/2 cups vegetable broth
2 tbsp flour
1 tbsp chopped fresh thyme
1 tsp brown sugar (optional)
Salt and pepper to taste
Preparation:
Saute seitan in olive oil and soy sauce until slightly browned, about 5 minutes. Reduce heat, add steak sauce and stir until seitan is lightly coated. Remove from heat and aside. In a large pot, sautee onions, celery, carrots, potatoes and garlic in butter or margarine for 3-5 minutes, or until onions are slightly soft. Reduce heat and slowly add Guinness, gently stirring to combine. Add flour, thyme, sugar, salt and pepper and stir well. Add seitan and allow stew to simmer until Guinness reduces and stew thickens, about 40-50 minutes.
Add more salt and pepper if desired and enjoy!
Tuesday, June 25, 2019
Taco Tuesday
It's time for another Taco Tuesday. Today's offerings include Butternut Squash Tacos with Cranberry-Jalapeno Relish and Tasty Black Beans and Corn Tacos. Enjoy!
JAMAICAN JERK TEMPEH TACOS
This comes from Brian Sanuels’ wonderful food blog, A Thought For Food. You really should check out both his food blog and photography site (the first link).
To read what Brian wrote about tempeh (something I really need to get more into), as well as to view this recipe on his site, click here.
Ingredients for jerk tempeh
8 oz package organic, non-GMO tempeh, sliced (the size is up to you. It's for tacos, so not too thick).
1/2 small yellow onion, thinly sliced
2 garlic cloves, minced
1.5 tablespoons minced ginger
1.5 teaspoons cayenne
2 teaspoons onion powder
2 teaspoons cumin
2 teaspoons allspice
1 teaspoon nutmeg
1 teaspoon ground cinnamon
1.5 teaspoons smoked paprika
2 tablespoons molasses
1/3 cup soy sauce
Juice of two limes
3 tablespoons olive oil
For the tacos
Soft corn or flour tortilla
Fennel bulb, white part thinly sliced
Radish, thinly sliced
Cilantro
Lime, cut into wedges
Directions
In a bowl, add the garlic, ginger, spices, molasses, soy sauce, lime juice, and olive oil and whisk to combine.
Add the sliced tempeh and onion to the marinade and mix to coat each piece. Transfer to a container with a lid and place in the refrigerator for at least 4 hours, and as many as 8, before using (I let it sit overnight). This will allow them to absorb the jerk marinade and the lime will cure the sliced onion. Be sure to warm (or bring to room temp) before using.
To prepare the tacos, spoon some of the tempeh and onion onto a tortilla, along with some of the jerk marinade. Top with sliced fennel, radish, and cilantro leaves. Serve with lime wedge.
QUINOA TACO MEAT
This comes from Wendy Polisi’s website, which is full of wonderful recipes. You really should check it out. Go ahead, I’ll wait…
Anyway, Wendy wrote, “Think vegetarian tacos mean sacrificing on taste? Think again! This Quinoa Taco Meat is so delicious that even meat eaters will love it! It is the best vegetarian taco meat substitute I have found.”
Prep Time: 15 mins; Cook Time: 15 mins; Total Time: 30 mins
To view this yummy taco recipe on Wendy’s site, click here.
Ingredients
1 teaspoon coconut oil
1 onion chopped fine
1 tablespoon minced garlic
2 tablespoons chili powder
1 teaspoon ground coriander
1 teaspoon ground cumin
1/4 teaspoon chipotle chili powder
1 teaspoon salt
3 tablespoons tomato paste
1 package Beyond Meat crumbles
1 1/2 cups cooked quinoa
3/4 cup vegetable broth
1 tablespoon apple cider vinegar
8 organic taco shells
For serving: lettuce tomatoes, avocado or guacamole, sour cream or Greek yogurt (dairy or non-dairy)
Instructions
Heat coconut oil in a large skillet over medium heat. Add onion, and cook until tender, about 8 to 10 minutes. Add garlic, chili powder, coriander, cumin, chipotle chili powder and salt and cook for one minute longer. Add tomato paste and stir for 1 minute. Add beyond meat crumbles and quinoa and cook for two minutes. Add in broth and apple cider vinegar. Cook for 5 to 7 minutes, until the liquid has partially cooked off.
Heat taco shells according to package directions and serve with lettuce, tomatoes, avocado or guacamole and sour cream or Greek yogurt.
TASTY BLACK BEANS AND CORN TACOS
This also comes from Vegetarian Times, and begins, "Filled with beans and vegetables, these healthful tacos will be a kid’s favorite." Makes 12 tacos.
To view this online, click here.
Ingredients:
Black Beans and Corn Filling
1 15-oz. can black beans, drained and rinsed
1 medium-sized zucchini, diced
1 cup frozen corn kernels
1/2 cup mild enchilada sauce
Tortillas
12 6- to 8-inch corn or flour tortillas
Toppings, Optional
Note: No toppings were listed, but I would suggest shredded cheese, lettuce, tomatoes, and/or sour cream. A diced avocado would be nice, too. Or if there's something else that you love to top your tacos with, go for it! Just one thing: Enjoy!
Instructions:
To make Black Beans and Corn Filling: Put all ingredients into a saucepan. Bring to a boil over medium-high heat. Reduce heat to low. Cover, and cook for approximately 8 to 10 minutes, stirring often, until heated through.
To prepare Tortillas: Preheat a cast-iron skillet or griddle on stove over medium-high heat. Lay tortillas in single layer on skillet or griddle for about 10 seconds. Turn and warm other side. Remove from heat, and wrap in a napkin or dishcloth until ready to assemble tacos.
To assemble, set a tortilla on a plate, and spoon on some filling. Top as desired, roll up and eat.
Nutrition Information: Calories: 100; Protein: 4 g; Total Fat: 1 g; Saturated Fat: g; Carbohydrates: 22 g; Cholesterol: mg; Sodium: 170 mg; Fiber: 4 g; Sugar: 1 g
SNAPPY TACOS
This is another good taco recipe from Vegetarian Times. This one begins, "Just two of these tacos provide nearly all the soy protein of the daily FDA recommendation of 25 grams." Yield: Serves 4.
To view this online, click here.
Ingredients:
4 tsp. vegetable oil
1 medium onion, finely chopped
3 cloves garlic, minced
12-oz. pkg. soy crumbles, plain or taco-flavored
1/4 cup dark beer (see Note
1/2 cup low-sodium vegetable broth
2 tsp. chili powder
1 tsp. dried oregano
2 large jalapeno peppers, seeded and finely chopped
1/2 cup salsa, drained
1/2 cup chopped cilantro
8 taco shells
Garnishes: See my note under Toppings for the Tasty Black Beans & Corn Tacos, above.
Note: If you – like me – don't have dark beer (or any beer, for that matter), I suggest simply increasing the low-sodium vegetable broth to 3/4 cup
Instructions:
In large nonstick skillet, heat 2 teaspoons oil over medium-high heat. Add 1⁄4 cup onion and 1⁄4 teaspoon garlic and cook, stirring often, until onion is softened, 2 to 3 minutes. Reduce heat and mix in soy crumbles, beer and broth. Reduce heat and simmer until liquid has almost evaporated, about 8 minutes. Transfer mixture to plate and set aside. Wipe out skillet.
Heat remaining 2 teaspoons oil in skillet over medium-low heat. Add remaining onion and garlic and cook, stirring often, until onion is softened, about 4 minutes. Add chili powder, oregano and jalapeños, stirring until mixture is fragrant, about 30 seconds. Add reserved crumbles, salsa and cilantro and stir well. Season to taste with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes.
Spoon 1⁄4 cup filling into each taco shell. Top with some or all garnishes and serve hot.
Nutrition Information: Calories: 302; Protein: 22 g; Total Fat: 11 g; Saturated Fat: 1 g; Carbohydrates: 28 g; Cholesterol: mg; Sodium: 633 mg; Fiber: 8 g; Sugar: g
TEMPEH TACOS
I originally saw this on Oh My Veggies on the Vegetarian Tacos part of the site. You can read more at http://ohmyveggies.com/recipe-tempeh-tacos-from-betty-goes-vegan/.
This recipe begins, “Spicy tacos made with crumbled tempeh from Betty Goes Vegan by Anne & Dan Shannon.”
Prep Time: 15 minutes; Cook Time: 10 minutes; Total Time: 25 minutes; Yield: 6-8 tacos
Ingredients
1 (8-ounce) package tempeh
2 cloves garlic, minced
1 c. Mexican-spiced diced tomatoes (I used the tomatoes with green chilies)
1 fresh jalapeño, diced
2 – 4 tsp. chili powder (2 was plenty for us!)
3 tsp. cumin
2 tsp. lime juice
2 tsp. garlic powder
1 tsp. onion powder
2 tsp. dried oregano
1 tsp. minced chipotle pepper
1/4 c. Bragg's liquid aminos (coconut aminos or low sodium soy sauce work too)
1/2 red onion, diced
1/2 green bell pepper, diced
2 tbsp. water
salt + pepper to taste
olive oil mister or cooking spray
dash of liquid smoke (I omitted this)
6-8 hard taco shells
vegan cheese, guacamole, salsa, hot sauce, cilantro, black olives, and lime wedges for serving
Instructions
Crumble your tempeh into a large mixing bowl. Then, using a large spoon, mix in the garlic, tomatoes, jalapeño, chili powder, cumin, lime juice, garlic powder, onion powder, oregano, chipotle pepper, and Bragg's. Once your tempeh is completely mixed into the spices, mix in the onion and pepper. Then drizzle the water 1 tablespoon at a time into your mix while stirring your ingredients continuously. Taste a little bit of your tempeh and add salt and pepper to taste.
Spray your favorite cast-iron skillet or frying pan with a heavy coating of olive oil cooking spray, and then heat over medium heat. Once the oil is hot, toss in the tempeh mixture and liquid smoke. Flip your tempeh-vegetable mixture a few times so that it browns evenly. You'll know it's ready when your vegetables are tender and your tempeh has crispy edges. It should take about 10 minutes.
While your tempeh is cooking, heat your taco shells slightly in the oven following the directions on the package.
Once your taco shells are warm, fill them with the tempeh and vegetable mixture. Top with vegan cheese and set aside so it can melt slightly.
Serve with guacamole, salsa, hot sauce, cilantro, black olives, lime wedges and anything else you like on your tacos!
BUTTERNUT SQUASH TACOS WITH CRANBERRY-JALAPENO RELISH
Prep Time: 15 minutes; Cook Time: 30 minutes; Total Time: 45 minutes; Yield: 4-6 servings; Serving Size: 2-3 tacos
Relish adapted from The New York Times
Read more at http://ohmyveggies.com/butternut-squash-tacos-with-cranberry-jalapeno-relish/
Ingredients
1 medium butternut squash, peeled and cut into 1/2-inch cubes
2 tablespoons olive oil
1 teaspoon salt
12 small corn tortillas
2 cups cooked black beans
For the Cranberry-Jalapeño Relish:
1 (12-ounce) package fresh cranberries
1 1/2 pounds tart apples, peeled and cut into 1/2-inch cubes
1/2 cup sugar
2 tablespoons apple cider vinegar
1 jalapeño pepper, seeded and minced
1 tablespoon minced fresh ginger
Instructions
Preheat oven to 450°F.
In a large bowl, toss together the butternut squash, olive oil and salt. Spread on a parchment-lined baking sheet in an even layer and roast until tender, 20-30 minutes, tossing once halfway through.
Meanwhile, prepare the Cranberry-Jalapeño Relish. In a medium saucepan over medium heat, combine the cranberries, apples, sugar and apple cider vinegar. Cook, stirring frequently, until sugar has dissolved. Raise the heat to medium-high and cook, stirring constantly, until cranberries start to pop and mixture has thickened, 5-7 minutes. Stir in the jalapeño and ginger and remove from heat.
Warm the corn tortillas according to package directions. Serve the tortillas stuffed with the butternut squash and black beans, and topped with the Cranberry-Jalapeño Relish.
Notes
Both the butternut squash and relish can be made ahead of time! Just reheat the butternut squash before stuffing it into the tortillas.
JAMAICAN JERK TEMPEH TACOS
This comes from Brian Sanuels’ wonderful food blog, A Thought For Food. You really should check out both his food blog and photography site (the first link).
To read what Brian wrote about tempeh (something I really need to get more into), as well as to view this recipe on his site, click here.
Ingredients for jerk tempeh
8 oz package organic, non-GMO tempeh, sliced (the size is up to you. It's for tacos, so not too thick).
1/2 small yellow onion, thinly sliced
2 garlic cloves, minced
1.5 tablespoons minced ginger
1.5 teaspoons cayenne
2 teaspoons onion powder
2 teaspoons cumin
2 teaspoons allspice
1 teaspoon nutmeg
1 teaspoon ground cinnamon
1.5 teaspoons smoked paprika
2 tablespoons molasses
1/3 cup soy sauce
Juice of two limes
3 tablespoons olive oil
For the tacos
Soft corn or flour tortilla
Fennel bulb, white part thinly sliced
Radish, thinly sliced
Cilantro
Lime, cut into wedges
Directions
In a bowl, add the garlic, ginger, spices, molasses, soy sauce, lime juice, and olive oil and whisk to combine.
Add the sliced tempeh and onion to the marinade and mix to coat each piece. Transfer to a container with a lid and place in the refrigerator for at least 4 hours, and as many as 8, before using (I let it sit overnight). This will allow them to absorb the jerk marinade and the lime will cure the sliced onion. Be sure to warm (or bring to room temp) before using.
To prepare the tacos, spoon some of the tempeh and onion onto a tortilla, along with some of the jerk marinade. Top with sliced fennel, radish, and cilantro leaves. Serve with lime wedge.
QUINOA TACO MEAT
This comes from Wendy Polisi’s website, which is full of wonderful recipes. You really should check it out. Go ahead, I’ll wait…
Anyway, Wendy wrote, “Think vegetarian tacos mean sacrificing on taste? Think again! This Quinoa Taco Meat is so delicious that even meat eaters will love it! It is the best vegetarian taco meat substitute I have found.”
Prep Time: 15 mins; Cook Time: 15 mins; Total Time: 30 mins
To view this yummy taco recipe on Wendy’s site, click here.
Ingredients
1 teaspoon coconut oil
1 onion chopped fine
1 tablespoon minced garlic
2 tablespoons chili powder
1 teaspoon ground coriander
1 teaspoon ground cumin
1/4 teaspoon chipotle chili powder
1 teaspoon salt
3 tablespoons tomato paste
1 package Beyond Meat crumbles
1 1/2 cups cooked quinoa
3/4 cup vegetable broth
1 tablespoon apple cider vinegar
8 organic taco shells
For serving: lettuce tomatoes, avocado or guacamole, sour cream or Greek yogurt (dairy or non-dairy)
Instructions
Heat coconut oil in a large skillet over medium heat. Add onion, and cook until tender, about 8 to 10 minutes. Add garlic, chili powder, coriander, cumin, chipotle chili powder and salt and cook for one minute longer. Add tomato paste and stir for 1 minute. Add beyond meat crumbles and quinoa and cook for two minutes. Add in broth and apple cider vinegar. Cook for 5 to 7 minutes, until the liquid has partially cooked off.
Heat taco shells according to package directions and serve with lettuce, tomatoes, avocado or guacamole and sour cream or Greek yogurt.
TASTY BLACK BEANS AND CORN TACOS
This also comes from Vegetarian Times, and begins, "Filled with beans and vegetables, these healthful tacos will be a kid’s favorite." Makes 12 tacos.
To view this online, click here.
Ingredients:
Black Beans and Corn Filling
1 15-oz. can black beans, drained and rinsed
1 medium-sized zucchini, diced
1 cup frozen corn kernels
1/2 cup mild enchilada sauce
Tortillas
12 6- to 8-inch corn or flour tortillas
Toppings, Optional
Note: No toppings were listed, but I would suggest shredded cheese, lettuce, tomatoes, and/or sour cream. A diced avocado would be nice, too. Or if there's something else that you love to top your tacos with, go for it! Just one thing: Enjoy!
Instructions:
To make Black Beans and Corn Filling: Put all ingredients into a saucepan. Bring to a boil over medium-high heat. Reduce heat to low. Cover, and cook for approximately 8 to 10 minutes, stirring often, until heated through.
To prepare Tortillas: Preheat a cast-iron skillet or griddle on stove over medium-high heat. Lay tortillas in single layer on skillet or griddle for about 10 seconds. Turn and warm other side. Remove from heat, and wrap in a napkin or dishcloth until ready to assemble tacos.
To assemble, set a tortilla on a plate, and spoon on some filling. Top as desired, roll up and eat.
Nutrition Information: Calories: 100; Protein: 4 g; Total Fat: 1 g; Saturated Fat: g; Carbohydrates: 22 g; Cholesterol: mg; Sodium: 170 mg; Fiber: 4 g; Sugar: 1 g
SNAPPY TACOS
This is another good taco recipe from Vegetarian Times. This one begins, "Just two of these tacos provide nearly all the soy protein of the daily FDA recommendation of 25 grams." Yield: Serves 4.
To view this online, click here.
Ingredients:
4 tsp. vegetable oil
1 medium onion, finely chopped
3 cloves garlic, minced
12-oz. pkg. soy crumbles, plain or taco-flavored
1/4 cup dark beer (see Note
1/2 cup low-sodium vegetable broth
2 tsp. chili powder
1 tsp. dried oregano
2 large jalapeno peppers, seeded and finely chopped
1/2 cup salsa, drained
1/2 cup chopped cilantro
8 taco shells
Garnishes: See my note under Toppings for the Tasty Black Beans & Corn Tacos, above.
Note: If you – like me – don't have dark beer (or any beer, for that matter), I suggest simply increasing the low-sodium vegetable broth to 3/4 cup
Instructions:
In large nonstick skillet, heat 2 teaspoons oil over medium-high heat. Add 1⁄4 cup onion and 1⁄4 teaspoon garlic and cook, stirring often, until onion is softened, 2 to 3 minutes. Reduce heat and mix in soy crumbles, beer and broth. Reduce heat and simmer until liquid has almost evaporated, about 8 minutes. Transfer mixture to plate and set aside. Wipe out skillet.
Heat remaining 2 teaspoons oil in skillet over medium-low heat. Add remaining onion and garlic and cook, stirring often, until onion is softened, about 4 minutes. Add chili powder, oregano and jalapeños, stirring until mixture is fragrant, about 30 seconds. Add reserved crumbles, salsa and cilantro and stir well. Season to taste with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes.
Spoon 1⁄4 cup filling into each taco shell. Top with some or all garnishes and serve hot.
Nutrition Information: Calories: 302; Protein: 22 g; Total Fat: 11 g; Saturated Fat: 1 g; Carbohydrates: 28 g; Cholesterol: mg; Sodium: 633 mg; Fiber: 8 g; Sugar: g
TEMPEH TACOS
I originally saw this on Oh My Veggies on the Vegetarian Tacos part of the site. You can read more at http://ohmyveggies.com/recipe-tempeh-tacos-from-betty-goes-vegan/.
This recipe begins, “Spicy tacos made with crumbled tempeh from Betty Goes Vegan by Anne & Dan Shannon.”
Prep Time: 15 minutes; Cook Time: 10 minutes; Total Time: 25 minutes; Yield: 6-8 tacos
Ingredients
1 (8-ounce) package tempeh
2 cloves garlic, minced
1 c. Mexican-spiced diced tomatoes (I used the tomatoes with green chilies)
1 fresh jalapeño, diced
2 – 4 tsp. chili powder (2 was plenty for us!)
3 tsp. cumin
2 tsp. lime juice
2 tsp. garlic powder
1 tsp. onion powder
2 tsp. dried oregano
1 tsp. minced chipotle pepper
1/4 c. Bragg's liquid aminos (coconut aminos or low sodium soy sauce work too)
1/2 red onion, diced
1/2 green bell pepper, diced
2 tbsp. water
salt + pepper to taste
olive oil mister or cooking spray
dash of liquid smoke (I omitted this)
6-8 hard taco shells
vegan cheese, guacamole, salsa, hot sauce, cilantro, black olives, and lime wedges for serving
Instructions
Crumble your tempeh into a large mixing bowl. Then, using a large spoon, mix in the garlic, tomatoes, jalapeño, chili powder, cumin, lime juice, garlic powder, onion powder, oregano, chipotle pepper, and Bragg's. Once your tempeh is completely mixed into the spices, mix in the onion and pepper. Then drizzle the water 1 tablespoon at a time into your mix while stirring your ingredients continuously. Taste a little bit of your tempeh and add salt and pepper to taste.
Spray your favorite cast-iron skillet or frying pan with a heavy coating of olive oil cooking spray, and then heat over medium heat. Once the oil is hot, toss in the tempeh mixture and liquid smoke. Flip your tempeh-vegetable mixture a few times so that it browns evenly. You'll know it's ready when your vegetables are tender and your tempeh has crispy edges. It should take about 10 minutes.
While your tempeh is cooking, heat your taco shells slightly in the oven following the directions on the package.
Once your taco shells are warm, fill them with the tempeh and vegetable mixture. Top with vegan cheese and set aside so it can melt slightly.
Serve with guacamole, salsa, hot sauce, cilantro, black olives, lime wedges and anything else you like on your tacos!
BUTTERNUT SQUASH TACOS WITH CRANBERRY-JALAPENO RELISH
Prep Time: 15 minutes; Cook Time: 30 minutes; Total Time: 45 minutes; Yield: 4-6 servings; Serving Size: 2-3 tacos
Relish adapted from The New York Times
Read more at http://ohmyveggies.com/butternut-squash-tacos-with-cranberry-jalapeno-relish/
Ingredients
1 medium butternut squash, peeled and cut into 1/2-inch cubes
2 tablespoons olive oil
1 teaspoon salt
12 small corn tortillas
2 cups cooked black beans
For the Cranberry-Jalapeño Relish:
1 (12-ounce) package fresh cranberries
1 1/2 pounds tart apples, peeled and cut into 1/2-inch cubes
1/2 cup sugar
2 tablespoons apple cider vinegar
1 jalapeño pepper, seeded and minced
1 tablespoon minced fresh ginger
Instructions
Preheat oven to 450°F.
In a large bowl, toss together the butternut squash, olive oil and salt. Spread on a parchment-lined baking sheet in an even layer and roast until tender, 20-30 minutes, tossing once halfway through.
Meanwhile, prepare the Cranberry-Jalapeño Relish. In a medium saucepan over medium heat, combine the cranberries, apples, sugar and apple cider vinegar. Cook, stirring frequently, until sugar has dissolved. Raise the heat to medium-high and cook, stirring constantly, until cranberries start to pop and mixture has thickened, 5-7 minutes. Stir in the jalapeño and ginger and remove from heat.
Warm the corn tortillas according to package directions. Serve the tortillas stuffed with the butternut squash and black beans, and topped with the Cranberry-Jalapeño Relish.
Notes
Both the butternut squash and relish can be made ahead of time! Just reheat the butternut squash before stuffing it into the tortillas.
Subscribe to:
Posts (Atom)