Besides being Taco Tuesday, it's also Double-Post Tuesday (because not everyone loves tacos - surprising as that may be). Today's offerings include Vegetarian Gumbo, Mouthwatering Vegan Sloppy Joes, and Lemon-Raspberry Whoopie Pies. Enjoy!
BARLEY-MUSHROOM "BURGERS"
This comes from Vegetarian Times (May 2005 issue, page 85), and begins, "The batter for these 'burgers' is soft, so turn the patties carefully. As the cheese cools, the patties firm up. Treat these 'burgers' to all the trimmings: coleslaw, pickles, sliced tomatoes and onions, and relish and ketchup." Makes 6 servings
To view this online, go to https://www.vegetariantimes.com/recipes/barley-mushroom-burgers/.
Ingredients
1/2 cup uncooked quick-cooking barley
1 large egg, well beaten
1 cup low-fat ricotta cheese
1 cup shredded cheddar cheese
1 cup minced mushrooms
1/2 cup dried breadcrumbs
1/4 cup minced parsley
Preparation
Cook barley according to package directions. Set aside.
Meanwhile, combine egg, ricotta cheese, cheddar cheese, mushrooms, breadcrumbs, parsley, salt and pepper. Stir barley into egg mixture.
Spray large nonstick skillet or griddle with cooking spray. When it is hot, spoon about 1/2 cup of mixture onto hot skillet; repeat until skillet is full, but take care not to overcrowd. Cook until golden, 5–7 minutes each side. Using spatula, turn “burgers” over carefully, and cook until mixture is firm and cheese has melted. Remove from skillet, and set aside. Repeat until mixture is used up. Serve.
VEGETARIAN GUMBO
This comes from Vallery Lomas in The New York Times cooking e-newsletter. Vallery wrote, "This meatless gumbo has a distinct Louisiana flavor, thanks to the roux, Creole seasoning and the 'holy trinity' of Creole cooking (onion, celery, bell pepper). Gumbo is traditionally made with a variety of smoked meats and seafood, but this version gets an added bit of smokiness from an optional splash of liquid smoke. Here, the okra is roasted in the oven before being added to the pot, which eliminates the gooey-ness. There is also no skimping on vegetables in this gumbo, and the red lentils thicken it while adding protein. Serving this gumbo over white rice helps make it a complete meal."
Yield: 4 servings; Time: 50 minutes
This can be viewed online at https://cooking.nytimes.com/recipes/1022206-vegetarian-gumbo.
Ingredient
1 (10- to 16-ounce) bag frozen sliced okra
Kosher salt and black pepper
5 tablespoons unsalted butter or vegetable oil
1/4 cup all-purpose flour
1 tablespoon extra-virgin olive oil
1 yellow onion, diced
2 celery ribs, thinly sliced
1/2 green bell pepper, diced
3 garlic cloves, minced
1 teaspoon Creole seasoning, plus more to taste
1 teaspoon Old Bay seasoning
1 (14-ounce) can diced tomatoes with their juices
3 cups vegetable stock, plus more as needed
1/2 cup red lentils
1 tablespoon hot sauce, plus more to taste
2 teaspoons liquid smoke (optional)
Cooked white rice or quinoa, for serving
Note: While this is vegetarian gumbo, the recipe called for either vegetable or chicken stock. I simply dropped the chicken part and left it as just veggie stock.
Preparation
Heat oven to 400 degrees. Place the frozen okra in a single layer on a parchment-lined baking sheet, breaking up any large clumps, and sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Roast, until cooked through and just starting to brown, about 15 to 20 minutes.
As okra roasts, prepare the roux: Melt the butter in a cast-iron skillet or Dutch oven over medium heat. (Either vessel will help evenly distribute the heat for a better roux.) If using vegetable oil, simply heat over medium. Using a heatproof rubber spatula or wooden spoon, mix the flour into the fat. Stir continuously, making sure to scrape the bottom of the pot so the roux does not burn (a burned roux cannot be saved), until the roux transforms from pale to peanut butter to a rich cinnamon color, about 7 minutes. Remove the roux from the heat and set aside. (Pull the pot from the heat just as the desired color is reached; the retained heat will continue to cook the roux slightly.)
Add the olive oil to a large skillet over medium heat. Add the onion and cook until softened, stirring occasionally, about 5 minutes. Add the celery and bell pepper, and cook until softened, another 5 minutes. Stir in the garlic and cook until fragrant, about 1 minute. Lastly, add the Creole and Old Bay seasonings, and stir so that they coat the vegetables and are lightly toasted, about 1 minute.
Stir in the diced tomatoes, stock and lentils. Bring the ingredients to a boil, then reduce the heat to a light simmer. Cover and allow the lentils to cook undisturbed for 15 minutes. (Add more water or stock if needed.)
Add the okra and cook uncovered until softened, another 5 minutes. Stir in the hot sauce, and the liquid smoke, if using. Give the cooled roux a good stir and add it to the pot, making sure to mix it in thoroughly, then simmer for 2 to 3 minutes. Taste and adjust the seasoning by adding salt, pepper, creole seasoning or hot sauce, if desired. Serve warm over white rice or quinoa.
MOUTHWATERING VEGAN SLOPPY JOES
This comes from PETA, and is adapted from Mouth Watering Vegan. Makes 2-4 servings.
To view this online, go to https://www.peta.org/recipes/mouthwatering-vegan-sloppy-joes/.
Ingredients
Olive oil, for frying
4 scallions (spring onions), chopped into 1/4-inch slices
2 baby chiles, finely chopped
16-oz. vegan beef crumbles or 1 cup cooked lentils
2 tsp. tomato paste
1 onion, very finely chopped
2 Tbsp. sweet chili sauce
1 Tbsp. mustard
1/4 tsp. chili powder
Salt, to taste
2 tsp. dark brown sugar
1 Tbsp. ketchup
1 cup finely chopped fresh or canned tomatoes
2 tsp. apple cider vinegar
Instructions
Heat the olive oil over medium heat and fry half the scallions until slightly browned, then add the chiles and continue to fry for 2 minutes.
Add the vegan beef crumbles and fry until browned.
Add the tomato paste, onion, sweet chili sauce, mustard, chili powder, salt, dark brown sugar, ketchup, tomatoes, apple cider vinegar, and the remaining scallions and simmer for 20 minutes.
Remove from the heat and serve on a toasted bun (use vegan buttery spread on the bun, if desired). Enjoy!
LEMON-RASPBERRY WHOOPIE PIES
This comes from Erin McDowell on Pure Wow. This recipe begins, "Important question: Is a whoopie pie a cookie, pie, sandwich or cake? We’ll let you be the judge. But one thing’s for certain: These lemon-raspberry whoopie pies are easy, fun and festive.
"'The cakes are light and soft, and the creamy filling sandwiches them securely together,' Erin McDowell, pastry chef and author of The Fearless Baker, tells us. 'Take care not to over bake the cakes, or they may dry out a bit. Wrap the finished cakes tightly in plastic wrap, and they travel particularly well in bags, lunchboxes or picnic baskets.'
"Now do you know anyone who’s hosting a picnic?"
Prep Time: 45 minutes; Cook Time: 20 minutes; Total Time: 1 hour 5 minutes; Makes 15 servings
You can view this online at https://www.purewow.com/recipes/lemon-raspberry-whoopie-pies.
Ingredients
Pies
1/2 cup unsalted butter, at room temperature
1 cup granulated sugar
Zest of 1 lemon
1 teaspoon pure vanilla extract
1 large egg, at room temperature
2 1/2 cups all-purpose flour
1 1/2 teaspoons baking soda
1/2 teaspoon baking powder
1/2 teaspoon fine sea salt
1 cup whole milk
2 tablespoons lemon juice
Filling
2/3 cup seedless raspberry jam
3 tablespoons heavy cream
1 cup unsalted butter, at room temperature
4 1/4 cups confectioners’ sugar, plus more for finishing
3/4 teaspoon pure vanilla extract
1 1/2 cups fresh raspberries
Directions
Make the Pies: Preheat the oven to 400°F, and line two baking sheets with parchment paper.
In the bowl of an electric mixer fitted with the paddle attachment, cream the butter, sugar, and lemon zest until light and fluffy, about 4 minutes. Add the vanilla and mix to combine. Add the egg and mix until well incorporated—scrape the bowl well.
In a medium bowl, whisk together the flour, baking soda, baking powder and salt. Stir the whole milk and lemon juice. Add about 1/3 of the flour mixture to the mixer and mix until incorporated. Add half of the milk mixture and mix to combine. Continue to alternate these two mixtures until all of the ingredients are incorporated and the batter is smooth.
Scoop the batter into 1/4 cup-sized mounds onto the prepared baking sheets, leaving about 3 inches in between each piece to allow room for spreading. Bake until the edges of the cakes are beginning to brown and the center springs back when you touch it, 10 to 12 minutes. Cool completely.
Make the Filling: In a medium bowl, whisk together the jam and cream. In the bowl of an electric mixer fitted with the paddle attachment, cream the butter and powdered sugar until light and fluffy, about 3 minutes. Add the raspberry cream mixture and mix to incorporate, then beat in the vanilla. Transfer the frosting to a piping bag (or a gallon zip-top bag), and cut 1/2-inch opening from the tip.
Turn over half of the cooled cakes. Pipe frosting into the center until it is about 1/2-inch from the outer edge. Place 4 to 6 raspberries around the outside, pressing into the frosting so they are flush with the edges of the cake. Place one of the remaining cakes on top, and press gently to adhere. Serve within 8 hours. Just before serving, dust the tops with confectioners’ sugar.
BUTTERMILK CORNBREAD WITH CORN KERNELS
This is from the infamous long-since-forgotten emailing list, though it states that it's from The Working Family's Cookbook.
Prep Time: 10 minutes; Cooking Time: 30 minutes; Serves 6 to 8
Ingredients
3 tablespoons butter or margarine
1 1/4 cups yellow cornmeal
3/4 cup all-purpose flour
2 tablespoons sugar
3/4 teaspoon salt
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
3/4 cup fresh, or frozen and defrosted corn kernels
1 cup buttermilk
2 medium-size eggs, lightly beaten
Directions
Heat the oven to 400 degrees F. Put 1 tablespoon of butter in a 9-inch cast iron or ovenproof frying pan or a square baking pan and heat in the oven until it is hot and the butter is melted.
Meanwhile, combine the cornmeal, flour, sugar, salt, baking powder, baking soda and corn kernels in a bowl and mix to blend. Melt the remaining 2 tablespoons of butter and combine with the buttermilk and eggs in a bowl. Pour this mixture into the dry ingredients and stir just to combine (do not overmix).
Swirl the butter in the frying pan to coat the sides and pour the batter into the pan. Smooth the top of the batter and bake for 25 to 30 minutes until a knife inserted in the center of the cornbread comes out clean.
ROASTED VEGETABLE CHILI WITH CORNBREAD BISCUITS
This is from the Food Network. Active Time: 35 minutes; Total Time: 1 hour; Yield: 4 servings; Level: Easy
To view this online, go to https://www.foodnetwork.com/recipes/food-network-kitchen/roasted-vegetable-chili-with-cornbread-biscuits-3812231.
Ingredients
1 head cauliflower, cut into small florets
1 poblano chile pepper, seeded and diced
4 scallions, roughly chopped, plus more for topping
3 tablespoons vegetable oil
1 tablespoon chili powder
1/2 teaspoon ground cumin
Kosher salt
3/4 cup cornmeal
1/2 cup all-purpose flour
2 teaspoons baking powder
1 tablespoon packed light brown sugar
4 tablespoons cold unsalted butter, cubed
2/3 cup cold buttermilk
2/3 cup shredded sharp cheddar cheese
1 15-ounce can black beans, undrained
1 8-ounce can tomato sauce
1 1/4 cups frozen fire-roasted corn, thawed
1 1/2 cups low-sodium vegetable broth
Directions
Preheat the broiler. Toss the cauliflower, poblano and scallions with the vegetable oil, chili powder, cumin and 1/2 teaspoon salt on a rimmed baking sheet; spread in a single layer. Broil until the vegetables are browned around the edges, 7 to 10 minutes.
Meanwhile, make the biscuits: Whisk the cornmeal, flour, baking powder, brown sugar and 3/4 teaspoon salt in a medium bowl. Work the butter into the cornmeal mixture with your fingers until crumbly. Stir in the buttermilk and 1/3 cup cheese with a fork until combined.
Remove the baking sheet from the broiler and preheat the oven to 475 degrees F. Add the beans and their liquid, the tomato sauce, corn, vegetable broth and 1/2 teaspoon salt to the roasted vegetables and gently stir. Spoon the biscuit dough on top in 12 mounds, about 1 1/2 inches apart. Sprinkle the biscuits with the remaining 1/3 cup cheese.
Bake until the chili starts bubbling and the biscuits are golden and cooked through, 25 to 30 minutes. Sprinkle with scallions.
Tuesday, June 1, 2021
Taco Tuesday
It's time for another Taco Tuesday. Today's offerings include Jamaican Curried Tempeh Tacos and Avocado Tacos. Yum! Enjoy!
CHICKPEA TACOS
This comes from the March 2008 issue of Vegetarian Times, page 36. It begins, “Turns out, tacos don’t have to be hot to be delicious. The chickpea-avocado mash used as a filling here is prepared and served at room temperature. (It makes a great sandwich spread as well.) Because the fat content of taco shells can vary, look for brands that contain approximately 6 grams or fewer per shell.” Serves 4 in 30 minutes or less.
To view this online, click here.
Ingredients
1 avocado, peeled, pitted, and diced
1 15-oz. can chickpeas, rinsed and drained
3 Tbs. chopped cilantro
4 tsp. fresh lime juice
1 clove garlic, minced (1 tsp.)
8 corn taco shells
2 cups baby salad greens
1 cup prepared salsa (medium or hot)
1/2 cup nondairy sour cream
Directions
Place avocado in small bowl, and mash with fork. Stir in chickpeas, cilantro, lime juice, and garlic; season with salt and pepper.
Set taco shells in napkin-lined basket. Place salad greens, salsa, and sour cream in separate bowls, and set out alongside chickpea-avocado mash.
To serve, let each person build their own taco by filling each shell with 1/4 cup chickpea-avocado mash, some greens, salsa, and sour cream.
nutritional information Per Serving (2 tacos): Calories: 402; Protein: 11 g; Total Fat: 19 g; Saturated Fat: 4 g; Carbohydrates: 51 g; Cholesterol: 0 mg; Sodium: 800 mg; Fiber: 10 g; Sugar: 2 g; Vegan; Gluten-Free
GLUTEN-FREE EGG AND BLACK BEAN BREAKFAST TACOS
This comes from Kaleigh McMordie, MCN, RDN, LD at VeryWellFit. Kaleigh wrote, “Did you know that corn tortillas are actually considered a whole grain? They are also low in sodium, so they make a great base for healthy breakfast tacos.
“Fried potatoes, meats like bacon and sausage, and cheese can quickly add up when it comes to sodium and saturated fat. These tacos have none of that. Instead, try adding sauteed vegetables, beans, and creamy avocado to your eggs for healthy and flavorful tacos that will have you feeling good all morning long.
“These breakfast tacos are gluten-free and vegetarian, and can be made dairy-free if you leave out the milk or use a milk substitute. If you have other vegetables that need to be used up, feel free to add them in with the onions and jalapeno. Top with your favorite salsa for a flavorful and delicious breakfast.”
Prep Time: 10 minutes; Cook Time: 10 minutes; Total Time: 20 minutes; Servings: 2 (1 taco each).
To view this recipe online, click here.
Ingredients
olive oil spray
2 tablespoons onion, diced
1 tablespoon jalapeno, diced
1/4 cup low sodium black beans
1 large egg
1 tablespoon skim milk
2 corn tortillas
1/4 small avocado, sliced
1 tablespoon cilantro
Directions
Heat a small nonstick skillet over medium heat and spray with oil. Add onions and jalapeno and cook, stirring, until softened, about three minutes. Add black beans and continue cooking until heated through. Remove from skillet and wipe clean.
Turn heat to low and spray skillet with oil again. Whisk together egg and milk. Pour into pan and cook, stirring, until eggs are set.
In a separate pan, heat tortillas over low heat. Divide eggs and bean mixture between the tortillas. Top with avocado and cilantro. Serve.
Ingredient Variations and Substitutions
You can use egg whites or egg substitute in place of the egg for a lower-fat version.
Cooking and Serving Tips
Serve with a side of fresh fruit for a balanced meal.
CRUNCHY BLACK BEAN TACOS
This comes from The Kitchn’s e-newsletter. If you haven’t signed up for The Kitchn’s e-newsletter yet, I highly recommend that, as well as its sibling site, Apartment Therapy.
This recipe serves 3 to 4, or makes 8 tacos; Prep Time: 10 minutes; Total Time: 30 minutes and can be found online by clicking here.
Ingredients
2 cups cooked black beans
1/2 cup minced red onion
2 tablespoons minced fresh cilantro
1/2 teaspoon ground cumin
1 teaspoon paprika
Pinch of salt
4 to 6 ounces (1 heaping cup) grated Pepper Jack cheese
2 tablespoons vegetable or canola oil
8 corn tortillas
Toppings
Avocado
Hot sauce
Salsa
Sour cream
Directions
In a medium bowl, add beans along with red onion, cilantro, cumin, and paprika. Add a pinch of salt and lightly mash all the ingredients together. Grate the cheese and have it ready as well.
In a large, nonstick or cast-iron skillet, add the 2 tablespoons oil and heat over medium-high heat. Add one corn tortilla at a time and let each get hot in the oil for a few seconds. Then add about 1/4 cup of the bean filling to one half of the tortilla. Top with a sprinkle of grated cheese. Try not to overfill the tacos, or you might have issues flipping them without losing filling.
Using a spatula, carefully fold the other half of the tortilla over to form a shell. Press down lightly on the tortilla so it holds its shape. If some cheese spills out, don’t worry — it will get crispy and delicious.
As the first taco cooks, move it to the side and begin a second one. Depending on the size of your pan, you can cook two or three tacos at once. A griddle will hold even more.
Cook each taco until they are nicely browned and crispy, about 3 minutes per side. When flipping the taco to cook on the other side, use a spatula and flip the taco toward the fold so the filling doesn’t fall out. If your pan is very dry between batches, add another drizzle of oil.
Place the cooked tacos in a warm oven while you finish the rest. If the tacos are very greasy, blot them with a paper towel before moving them to the oven.
Serve tacos with toppings like hot sauce, salsa, avocados, and sour cream.
Recipe Notes:
Corn tortillas are resilient to heat. Don’t worry about burning them; they are very sturdy. Just be sure to cook tortillas on each side long enough to get them really crispy.
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.
SALSA ROJA BLACK BEAN TACOS
This is from Vegetarian Times, and begins, "Salsa roja is a cooked salsa made with skillet- or grill-blackened onions, tomatoes, and garlic. Serve in warmed corn tortillas." Makes 4 servings
To view this online, go to https://www.vegetariantimes.com/recipes/salsa-roja-black-bean-tacos/.
Ingredients
1 large onion, quartered, divided
2 round or plum tomatoes
2 cloves garlic, peeled
1 chipotle chile in adobo sauce, plus 1/2 tsp. adobo sauce
1 15-oz. can black beans, rinsed and drained
Directions
Cut one-quarter of onion into 3 or 4 chunks. Chop remaining three-quarters of onion, and set aside.
Place medium skillet over medium-high heat. Char onion chunks, tomatoes, and garlic cloves in dry skillet 10 minutes, turning occasionally. Remove onion and garlic to plate while tomatoes continue to blacken. Break up tomatoes with wooden spoon or spatula; return onion and garlic to skillet. Add chipotle chile, adobo sauce, and 1 cup water. Bring to a simmer, reduce heat to medium-low, and simmer 15 minutes. Transfer to blender, and blend until smooth.
Wipe out skillet, and coat with cooking spray. Heat over medium heat. Add chopped onion, cover, and cook 5 minutes, or until translucent. Add beans and salsa roja, and cook 3 to 4 minutes, or until thickened.
AVOCADO TACOS
This recipe is from Enrique Olvera and adapted by Jeff Gordinier on The New York Times cooking site. Jeff wrote, "Most top chefs will tell you the same thing: When they finally escape from the elaborate labors they oversee in the kitchen, they crave late-night street food that’s poetically simple and satisfying: hot dogs, fried rice, a bowl of noodles. For Enrique Olvera, the chef at Cosme in New York and Pujol in Mexico City, that hand-to-mouth haiku can be found in avocado tacos, which he scarfs down around the clock. They serve as both “a comfort,” he said, and “a cultural expression.” In its most basic form, an avocado taco is like a two-bite couplet in praise of Mexican ingredients: a chewy corn tortilla enclosing creamy slices of the-butter-that-grows-on-trees. Spare additions elevate that avocado: a pinch of salt, a spray of lime juice, a sprinkle of chopped onions and cilantro. But the chef takes elevation one step further with a salsa made of pasilla chiles and tomatillos."
Yield: 12 tacos; Time: 45 minutes
This was featured in "Scouting the Scene", and can be viewed online at https://cooking.nytimes.com/recipes/1016784-avocado-tacos.
Note: The article ("Scouting the Scene") is well worth the read; check it out!
Ingredients
4 pasilla chiles
1/2 teaspoon coarse sea salt
2 garlic cloves
10 tomatillos, boiled in salted water for 15 minutes or until soft
3 avocados, sliced thin
12 corn tortillas
3/4 cup white onion, finely diced
1/2 cup chopped cilantro
Preparation
Make the salsa: Snap the stems off the chiles and remove the seeds. Using tongs, carefully hold the chiles over a medium flame to char on all sides. Transfer chiles to a food processor, add the salt and process into a powder. Add the garlic and tomatillos and purée until smooth. (This makes 1 pint salsa, more than needed; refrigerate the rest in an airtight container for up to 2 weeks.)
To serve, place 3 or 4 slices of avocado on each tortilla and top with salsa, onion and cilantro.
CHICKPEA TACOS
This comes from the March 2008 issue of Vegetarian Times, page 36. It begins, “Turns out, tacos don’t have to be hot to be delicious. The chickpea-avocado mash used as a filling here is prepared and served at room temperature. (It makes a great sandwich spread as well.) Because the fat content of taco shells can vary, look for brands that contain approximately 6 grams or fewer per shell.” Serves 4 in 30 minutes or less.
To view this online, click here.
Ingredients
1 avocado, peeled, pitted, and diced
1 15-oz. can chickpeas, rinsed and drained
3 Tbs. chopped cilantro
4 tsp. fresh lime juice
1 clove garlic, minced (1 tsp.)
8 corn taco shells
2 cups baby salad greens
1 cup prepared salsa (medium or hot)
1/2 cup nondairy sour cream
Directions
Place avocado in small bowl, and mash with fork. Stir in chickpeas, cilantro, lime juice, and garlic; season with salt and pepper.
Set taco shells in napkin-lined basket. Place salad greens, salsa, and sour cream in separate bowls, and set out alongside chickpea-avocado mash.
To serve, let each person build their own taco by filling each shell with 1/4 cup chickpea-avocado mash, some greens, salsa, and sour cream.
nutritional information Per Serving (2 tacos): Calories: 402; Protein: 11 g; Total Fat: 19 g; Saturated Fat: 4 g; Carbohydrates: 51 g; Cholesterol: 0 mg; Sodium: 800 mg; Fiber: 10 g; Sugar: 2 g; Vegan; Gluten-Free
GLUTEN-FREE EGG AND BLACK BEAN BREAKFAST TACOS
This comes from Kaleigh McMordie, MCN, RDN, LD at VeryWellFit. Kaleigh wrote, “Did you know that corn tortillas are actually considered a whole grain? They are also low in sodium, so they make a great base for healthy breakfast tacos.
“Fried potatoes, meats like bacon and sausage, and cheese can quickly add up when it comes to sodium and saturated fat. These tacos have none of that. Instead, try adding sauteed vegetables, beans, and creamy avocado to your eggs for healthy and flavorful tacos that will have you feeling good all morning long.
“These breakfast tacos are gluten-free and vegetarian, and can be made dairy-free if you leave out the milk or use a milk substitute. If you have other vegetables that need to be used up, feel free to add them in with the onions and jalapeno. Top with your favorite salsa for a flavorful and delicious breakfast.”
Prep Time: 10 minutes; Cook Time: 10 minutes; Total Time: 20 minutes; Servings: 2 (1 taco each).
To view this recipe online, click here.
Ingredients
olive oil spray
2 tablespoons onion, diced
1 tablespoon jalapeno, diced
1/4 cup low sodium black beans
1 large egg
1 tablespoon skim milk
2 corn tortillas
1/4 small avocado, sliced
1 tablespoon cilantro
Directions
Heat a small nonstick skillet over medium heat and spray with oil. Add onions and jalapeno and cook, stirring, until softened, about three minutes. Add black beans and continue cooking until heated through. Remove from skillet and wipe clean.
Turn heat to low and spray skillet with oil again. Whisk together egg and milk. Pour into pan and cook, stirring, until eggs are set.
In a separate pan, heat tortillas over low heat. Divide eggs and bean mixture between the tortillas. Top with avocado and cilantro. Serve.
Ingredient Variations and Substitutions
You can use egg whites or egg substitute in place of the egg for a lower-fat version.
Cooking and Serving Tips
Serve with a side of fresh fruit for a balanced meal.
CRUNCHY BLACK BEAN TACOS
This comes from The Kitchn’s e-newsletter. If you haven’t signed up for The Kitchn’s e-newsletter yet, I highly recommend that, as well as its sibling site, Apartment Therapy.
This recipe serves 3 to 4, or makes 8 tacos; Prep Time: 10 minutes; Total Time: 30 minutes and can be found online by clicking here.
Ingredients
2 cups cooked black beans
1/2 cup minced red onion
2 tablespoons minced fresh cilantro
1/2 teaspoon ground cumin
1 teaspoon paprika
Pinch of salt
4 to 6 ounces (1 heaping cup) grated Pepper Jack cheese
2 tablespoons vegetable or canola oil
8 corn tortillas
Toppings
Avocado
Hot sauce
Salsa
Sour cream
Directions
In a medium bowl, add beans along with red onion, cilantro, cumin, and paprika. Add a pinch of salt and lightly mash all the ingredients together. Grate the cheese and have it ready as well.
In a large, nonstick or cast-iron skillet, add the 2 tablespoons oil and heat over medium-high heat. Add one corn tortilla at a time and let each get hot in the oil for a few seconds. Then add about 1/4 cup of the bean filling to one half of the tortilla. Top with a sprinkle of grated cheese. Try not to overfill the tacos, or you might have issues flipping them without losing filling.
Using a spatula, carefully fold the other half of the tortilla over to form a shell. Press down lightly on the tortilla so it holds its shape. If some cheese spills out, don’t worry — it will get crispy and delicious.
As the first taco cooks, move it to the side and begin a second one. Depending on the size of your pan, you can cook two or three tacos at once. A griddle will hold even more.
Cook each taco until they are nicely browned and crispy, about 3 minutes per side. When flipping the taco to cook on the other side, use a spatula and flip the taco toward the fold so the filling doesn’t fall out. If your pan is very dry between batches, add another drizzle of oil.
Place the cooked tacos in a warm oven while you finish the rest. If the tacos are very greasy, blot them with a paper towel before moving them to the oven.
Serve tacos with toppings like hot sauce, salsa, avocados, and sour cream.
Recipe Notes:
Corn tortillas are resilient to heat. Don’t worry about burning them; they are very sturdy. Just be sure to cook tortillas on each side long enough to get them really crispy.
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.
SALSA ROJA BLACK BEAN TACOS
This is from Vegetarian Times, and begins, "Salsa roja is a cooked salsa made with skillet- or grill-blackened onions, tomatoes, and garlic. Serve in warmed corn tortillas." Makes 4 servings
To view this online, go to https://www.vegetariantimes.com/recipes/salsa-roja-black-bean-tacos/.
Ingredients
1 large onion, quartered, divided
2 round or plum tomatoes
2 cloves garlic, peeled
1 chipotle chile in adobo sauce, plus 1/2 tsp. adobo sauce
1 15-oz. can black beans, rinsed and drained
Directions
Cut one-quarter of onion into 3 or 4 chunks. Chop remaining three-quarters of onion, and set aside.
Place medium skillet over medium-high heat. Char onion chunks, tomatoes, and garlic cloves in dry skillet 10 minutes, turning occasionally. Remove onion and garlic to plate while tomatoes continue to blacken. Break up tomatoes with wooden spoon or spatula; return onion and garlic to skillet. Add chipotle chile, adobo sauce, and 1 cup water. Bring to a simmer, reduce heat to medium-low, and simmer 15 minutes. Transfer to blender, and blend until smooth.
Wipe out skillet, and coat with cooking spray. Heat over medium heat. Add chopped onion, cover, and cook 5 minutes, or until translucent. Add beans and salsa roja, and cook 3 to 4 minutes, or until thickened.
AVOCADO TACOS
This recipe is from Enrique Olvera and adapted by Jeff Gordinier on The New York Times cooking site. Jeff wrote, "Most top chefs will tell you the same thing: When they finally escape from the elaborate labors they oversee in the kitchen, they crave late-night street food that’s poetically simple and satisfying: hot dogs, fried rice, a bowl of noodles. For Enrique Olvera, the chef at Cosme in New York and Pujol in Mexico City, that hand-to-mouth haiku can be found in avocado tacos, which he scarfs down around the clock. They serve as both “a comfort,” he said, and “a cultural expression.” In its most basic form, an avocado taco is like a two-bite couplet in praise of Mexican ingredients: a chewy corn tortilla enclosing creamy slices of the-butter-that-grows-on-trees. Spare additions elevate that avocado: a pinch of salt, a spray of lime juice, a sprinkle of chopped onions and cilantro. But the chef takes elevation one step further with a salsa made of pasilla chiles and tomatillos."
Yield: 12 tacos; Time: 45 minutes
This was featured in "Scouting the Scene", and can be viewed online at https://cooking.nytimes.com/recipes/1016784-avocado-tacos.
Note: The article ("Scouting the Scene") is well worth the read; check it out!
Ingredients
4 pasilla chiles
1/2 teaspoon coarse sea salt
2 garlic cloves
10 tomatillos, boiled in salted water for 15 minutes or until soft
3 avocados, sliced thin
12 corn tortillas
3/4 cup white onion, finely diced
1/2 cup chopped cilantro
Preparation
Make the salsa: Snap the stems off the chiles and remove the seeds. Using tongs, carefully hold the chiles over a medium flame to char on all sides. Transfer chiles to a food processor, add the salt and process into a powder. Add the garlic and tomatillos and purée until smooth. (This makes 1 pint salsa, more than needed; refrigerate the rest in an airtight container for up to 2 weeks.)
To serve, place 3 or 4 slices of avocado on each tortilla and top with salsa, onion and cilantro.
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