It's the beginning of the week...Hope your weekend was good. Mine was, though it was 'way too short! Welll, there's always next weekend.
Here are today's six vegetarian recipes to get your week started, including Vegan Lentil Chili and Easy Yogurt (which I'll be making sometime this week). Enjoy!
WHITE BEAN HUMMUS WRAPS WITH AVOCADO AND BELL PEPPER
This is from American Heart Association, and begins, “The silkiness of the white beans combined with the rich avocado and crunchy cucumbers and bell peppers make this Simple Cooking with Heart vegetarian recipe a winner of a lunch or dinner.”
Makes 4 servings; serving size: 1 wrap
To view this online, go to https://recipes.heart.org/en/recipes/white-bean-hummus-wraps-with-avocado-and-bell-pepper.
Ingredients
For the white bean hummus:
15.5 oz. canned, no-salt-added, or, low-sodium white beans (like cannellini) (drained, rinsed)
1 Tbsp. lemon juice
3 Tbsp. water
1/4 tsp. ground, sweet paprika
1/4 tsp. ground black pepper
For the wraps:
1 medium tomato (thinly sliced)
1 medium cucumber (thinly sliced)
1 bell pepper (seeded, thinly sliced)
1 avocado (peeled, pit removed, sliced)
4 handfuls lettuce
4 (10-inch) whole-grain, low-fat wraps
Ingredients
For the white bean hummus:
Drain and rinse the beans; add into the bowl of a food processor, along with remaining ingredients.
Puree until the mixture is smooth, about 1 minute.
For the wraps:
Chop all the vegetables: slice the tomato, cucumber, bell pepper, and avocado.
Spread about 1/3 cup white bean hummus over each wrap, leaving about a 1/2-inch border around the edges. Divide vegetables onto each wrap, placing over the hummus-not all the vegetables will be used.
Fold each side of the wrap up and then roll. Cut in half, if desired. Serve wraps with any extra vegetables and dip that is leftover.
Cooking Tip: Any type of beans can be magically turned into hummus. Just follow the instructions above using whatever bean you want – chickpeas, black bean, kidney beans, etc. Layer onto a wrap like in this recipe or use as a dip with veggies.
Keep it Healthy: When choosing lettuce, remember than the darker the color of the greens, the more nutrients and vitamins packed into it. For example, Romaine lettuce is more nutritious than iceberg lettuce.
Tip: Serving size 1 wrap
Tip: Transporting this for a work lunch? Place the wrap in foil for each transporting and make sure to drizzle a little lemon juice over the avocado slices to prevent browning.
VEGAN LENTIL CHILI
This comes from Emily Weinberger at the Food Network. The recipe begins, "This vegan chili is every bit as comforting as the meat-filled counterpart, thanks to hearty lentils, beans and vegetables."
Prep Time: 20 minutes; Total Time: 30 minutes; Yield: 4 to 6 servings; Level: Easy
This can be viewed online at https://www.foodnetwork.com/recipes/food-network-kitchen/vegan-lentil-chili-9483281.
Ingredients
2 tablespoons olive oil
1 bunch scallions, thinly sliced on the diagonal, light- and dark-green parts separated
1 red bell pepper (about 6 ounces), diced
1 orange bell pepper (about 6 ounces), diced
Kosher salt and freshly ground black pepper
1/4 cup tomato paste
3 cloves garlic, minced
1 tablespoon ancho chile powder
1 tablespoon ground cumin
1/2 teaspoon ground cinnamon
Two 14.5-ounce cans diced tomatoes with their juices
1 cup dried red lentils
Two 14.5-ounce cans kidney beans, drained and rinsed
2 cups frozen diced butternut squash (from a 10-ounce bag)
1 tablespoon agave syrup or maple syrup
Assorted garnishes such as thinly sliced radish and jalapeno, cubed avocado and pepitas, for serving
Directions
Heat the olive oil in a large heavy-bottom pot over medium-high heat. Add the light-green scallion parts, both bell peppers, 1/2 teaspoon salt and a few grinds of black pepper and cook, stirring occasionally, until the vegetables have softened, 5 to 6 minutes. Add the tomato paste, garlic, ancho chile powder, cumin and cinnamon and cook, stirring, until the tomato paste darkens in color and the garlic is softened, about 1 minute.
Add the tomatoes and their juices, lentils, 2 cups water, 1 teaspoon salt and a few grinds of black pepper to the pot and stir to combine. Bring the liquid to a boil, then reduce the temperature and simmer, stirring occasionally, until the lentils have softened, 12 to 15 minutes. Fold in the kidney beans, butternut squash and agave syrup and cook, stirring once or twice, until the squash is heated through, 2 to 3 minutes.
Serve the chili in bowls and garnish with the radish, jalapeno, avocado, pepitas and dark-green scallion parts as desired.
TOFU RANCHEROS
This was in the January/February 2015 Vegetarian Times (page 42), and begins, "This tasty scramble is a veganized version of huevos rancheros. It's an easy brunch or dinner dish, served with slices of avocado and orange." Serves 4 in 30 minutes or less.
Ingredients
1 1/2 Tbs. olive oil
1 medium onion, quartered and thinly sliced (1 1/2 cups)
1 medium green bell pepper, cut into short, thin strips (1 1/2 cups)
1 14-16 oz. pkg. soft or firm tofu, drained, patted dry, and cut crosswise into 6 slabs
1 cup prepared medium or mild salsa, plus more for serving
2 medium tomatoes, diced (1 cup)
1-2 small fresh jalapeno chiles, seeded and minced
1 tsp ground cumin
1/4 tsp ground turmeric, optional
1 cup cilantro leaves, chopped
8 corn tortillas, warmed
Directions
Heat oil in large skillet over medium heat. Add onion, and saute 5 minutes, until translucent. Add bell pepper, and cook 5-7 minutes more, or until vegetables begin to brown. Add tofu to skillet, crumbling each slab as it goes in.
Stir in salsa, tomatoes, and chiles, followed by cumin and turmeric (if using). Cook 5-8 minutes, or until tomatoes have softened and ingredients are melded and piping hot. Stir in cilantro, then season with salt and pepper, if desired.
Divide tofu minuter among tortillas, and serve with salsa.
CORN BREAD
I found this buried in a group of recipes from the infamous long-since-forgotten emailing list. While it looks like it's from Diabetic Gourmet, I couldn't locate a link for it on the site.
Yield: 12 servings
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 cup yellow cornmeal
1 cup sifted all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
3 tablespoons canola or corn oil
Directions
Preheat the oven to 425 degrees F. Spray a 9-inch square pan with nonstick pan spray.
Combine the cornmeal, flour, baking powder, and salt in a large bowl. Combine the milk, eggs, and oil in a small bowl, add to the dry ingredients, and blend well.
Pour into the prepared baking pan. Bake for 20 to 25 minutes, until an inserted toothpick comes out clean. Remove from the oven and turn out of the pan onto a rack. Cool slightly before cutting. Cut into 12 equal portions. Serve warm.
Nutritional Information Per Serving (2-1/4 inch square): Calories: 130, Fat: 5 g, Cholesterol: 36 mg, Sodium: 207 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g
Diabetic Exchanges: 1 Starch, 1 Fat
EASY YOGURT
This is from Priya Krisna and Ritu Krishna (and adapted by Priya Krisna) in The New York Times cooking e-newsletter. Priya wrote, "In many South Asian households, making yogurt is standard practice. The writer Priya Krishna’s father has been making yogurt at the family’s home in Dallas for as long as she can remember, using a yogurt culture he has kept going for more than 25 years. No store-bought yogurt has ever held a candle to the homemade version, which is thick and pleasantly tangy. You can really taste the milk. (Organic milk will often yield a creamier result.) You may have been told that you need special machines and containers to make yogurt, but this recipe, which appears in her 2019 cookbook “Indian-ish,” is quite simple: All that’s required is a heavy-bottomed pot and an oven. You can use one batch of yogurt as the culture for the next, and watch your yogurt evolve over time."
Yield: 1 quart; Time: 45 minutes, plus setting and chilling
This was featured in "For South Asian Cooks, Yogurt Starter Is an Heirloom," and can be viewed online at https://cooking.nytimes.com/recipes/1019966-easy-yogurt.
Note: The article that this yogurt recipe is from makes for some interesting reading. I suggest taking the time to read it. (I plan to reread it periodically; thanks for some wonderful writing, and an easy - and yummy - recipe, Priga!)
Ingredients
4 cups whole milk, preferably organic
1/4 cup full-fat yogurt with live active cultures (check the ingredient list)
Preparation
Evenly coat the bottom of a medium Dutch oven or other heavy-bottomed pot with a thin, 1/4-inch-thick layer of water. (This will prevent the milk from sticking to the bottom of the pot.) Set the pot over high heat. Add the milk and heat until it just comes to a boil, watching closely: As soon as you start to see bubbles forming, take the pot off the heat. Let the milk cool until it reaches 130 degrees, 30 to 35 minutes. If you don’t have a thermometer, the milk should be warm enough that you can comfortably stick your (clean!) finger in it — it should feel hot, but not so hot as to scald your finger (think of a Jacuzzi).
While the milk is cooling, smear the bottom of a 1-quart lidded glass, plastic or stainless steel container with 1 teaspoon of the yogurt. (A dab in the center is fine; you needn’t spread the yogurt evenly to coat the bottom.)
When the milk has cooled to the proper temperature, add the remaining yogurt to the milk and whisk until the yogurt has completely dissolved into the milk, about 3 minutes. Pour the mixture into the prepared container and loosely set the lid on top, leaving a little room for air to get out.
Place the container inside an unheated oven. Shut the oven, turn the oven light on and let sit for 2 hours (see Note). Check the yogurt: When it is done, it will be set (not liquid) but still jiggle like Jell-O. If it’s not yet set, leave it in the oven for 1 hour more. Depending on the temperature and humidity outside, the setting process can take up to 5 1/2 hours, so don’t fret if the yogurt isn’t done the first time you check.
When the yogurt is done, top it with the lid to seal, and transfer the yogurt to the refrigerator to chill and fully set overnight before using. The yogurt will keep, covered, for 4 to 6 weeks. (It’ll start to get pretty sour after 2 weeks, which, depending on your tastes, could be a good or bad thing. You can also freeze a few tablespoons to start a later batch.)
Tip
Depending on the temperature outside, you may want to vary the conditions a bit. In the winter, you may need to leave the oven light on the entire time it takes for the yogurt to set, as directed above; in the warmer months, you may need to shut the light off about an hour after placing the yogurt in the oven.
SPICY PUMPKIN BURRITOS
This is from American Heart Association, and begins, “Try this hearty vegetarian burrito using seasonal Fall vegetables.”
Servings: 8; Serving Size: 1 burrito
To view this online, go to https://recipes.heart.org/en/recipes/spicy-pumpkin-burritos
Ingredients
1 tsp. olive oil (extra virgin preferred)
1/2 cup frozen whole kernel corn
15.5 oz. canned, no-salt-added black beans (drained, rinsed)
15 oz. canned solid-pack pumpkin (not pie filling)
1 cup cooked brown rice, cooked without salt and margarine
1/4 cup water
1 tsp. ground cumin
1 tsp. chile powder (made with ancho chiles preferred)
1/2 tsp. dried oregano (crumbled)
1/4 teaspoon cayenne pepper
8 8-inch low-fat whole-grain tortillas, lowest sodium available
1/2 cup sliced green onions
1/2 cup fat-free sour cream
1/2 cup shredded lettuce, such as romaine, or spinach
1/2 cup chopped tomato
Directions
In a medium saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the corn for 4 to 5 minutes, or until slightly browned, stirring occasionally.
Stir in the beans, pumpkin, rice, water, cumin, chili powder, oregano, and cayenne. Bring to a simmer. Reduce the heat and simmer for 4 to 5 minutes, or until heated through.
Warm the tortillas using the package directions.
Spoon the filling down the center of each tortilla. Sprinkle the green onions over the filling. For each burrito, fold two sides of the tortilla toward the center. Starting from the unfolded side closest to you, roll the burrito toward the remaining unfolded side to enclose the filling. Transfer with the seam side down to plates. Top with the sour cream. Sprinkle with the lettuce and tomato.
