Besides being Taco Tuesday, it's also Double-Post Tuesday. Today's post includes Slow-Cooker Spinach-Mushroom Tortellini and Paprika Cauliflower Pita Pockets. Enjoy!
BLACK BEAN-BROWN RICE BURGERS
This comes from Hannah Verrinder on the Genius Kitchen site. Time: 40 minutes; Serves: 6; Yield: 6 patties
To view this online, click here.
Ingredients
1/2 cup uncooked brown rice
1 (15 ounce) can black beans, drained and rinsed
1 small onion, chopped (white or yellow)
1 garlic clove, minced
1 cup frozen corn
1 teaspoon salt
cayenne pepper (to taste)
1/3 teaspoon chili powder
1 egg
1/3 cup breadcrumbs (preferably seasoned)
Directions
In a small pot, combine rice and 1 cup water; bring to a boil, and then turn down to medium heat and cook 20 minutes.In a saucepan, heat a little oil over medium heat and saute the onion and garlic about 5 minutes, until the onion is translucent and soft.
Add the corn and spices and cook until the corn is defrosted, another 5 minutes.
In a medium bowl, mash the drained beans with a fork or your fingers.
Add the rice, corn, and onion; combine, mashing it with your fork as you go. Taste and adjust the spices now, because once you put the egg in you could risk salmonella.
Add the egg and mix in well.
Add the breadcrumbs.
Form into patties by patting the desired amount of mixtured into a flat round. (I used a giant cookie scoop to make sure all the patties were the same size, but you can just divide the mixture into six sections).
Cook about 2 minutes on each side (if you can't flip the patty without breaking it, it's probably not finished cooking).
CREAMY BROCCOLI SOUP
This is from The Mayo Clinic Diet.
Serves 6; Serving size: 1 1/3 cup.
To view this online, click here.
Ingredients
1 tablespoon canola oil
1 medium onion, chopped
3 cloves garlic, minced
2 teaspoons thyme leaves or 2 tablespoons fresh chopped thyme
1/4 teaspoon red pepper flakes
1/2 teaspoon salt-free lemon-pepper seasoning
32 ounces low-sodium vegetable broth
6 cups frozen broccoli, chopped
6 tablespoons plain, fat-free Greek yogurt
Instructions
Heat oil in a 3-quart saucepan over medium to high heat.
Add onion and cook for about 4 minutes, until soft and translucent.
Add garlic, thyme, red pepper flakes and lemon pepper, cooking for an additional minute.
Add vegetable broth and broccoli. Bring to a boil and reduce heat. Simmer for 8 to 9 minutes, until broccoli is tender.
Remove soup from the heat. Puree in batches in a blender until smooth.
Top each serving with a tablespoon of yogurt.
Nutritional Information: Amount per serving: Calories: 90; Total fat: 3 g; Saturated fat: 0 g; Sodium: 135 mg; Total carbohydrate: 12 g; Dietary fiber: 6 g; Protein: 6 g
SLOW-COOKER SPINACH-MUSHROOM TORTELLINI
This is from Betty Crocker, and begins, "This hearty, creamy vegetarian dinner is easy, cheesy and the best use of the slow cooker since your grandma’s pot roast."
Prep Time: 30 minutes; Total Time: 7 hours 50 minutes; Makes 6 servings
To view this online, click here.
Ingredients
1 package (8 oz) white button mushrooms, thinly sliced
1 cup thinly sliced yellow onions
4 tablespoons butter, melted
2 tablespoons soy sauce
1/2 teaspoon salt
1/2 teaspoon pepper
2 cups Progresso™ Broth Vegetable(from 32-oz carton)
1 package (20 oz) refrigerated cheese-filled tortellini
1 package (8 oz) cream cheese, softened and cubed
3 cups baby spinach leaves, lightly packed
1/2 cup shredded Parmesan cheese (2 oz)
1/4 cup shredded fresh basil leaves
Directions
Spray 4 1/2- to 5-quart slow cooker with cooking spray. Mix mushrooms, onions, melted butter, soy sauce, salt and pepper in cooker. Pour vegetable broth over vegetable mixture.
Cover; cook on Low heat setting 7 to 8 hours or until vegetables are very tender and browned.
Stir in tortellini and cream cheese. Cover; cook on Low heat setting 15 minutes. Cook and stir 14 to 16 minutes longer or until tortellini are tender. Stir in spinach. Let stand 5 minutes. Top with Parmesan cheese and basil.
Tips from the Betty Crocker Kitchens
tip 1
Save time by purchasing presliced mushrooms.
tip 2
Sauce will be thin after stirring in spinach, but it will thicken after standing.
COCONUT RED CURRY WITH TOFU
This is from Melissa Clark in The New York Times cooking enewsletter. Melissa wrote, “This simple weeknight red curry relies on jarred or canned red curry paste for flavor, which you can find at larger supermarkets and specialty markets. Transfer leftover canned curry paste to a jar, top it with a little oil and store in the refrigerator for up to a month. Or freeze for longer storage. Feel free to substitute other vegetables for the mushrooms and snow peas, though you might have to increase the cooking time slightly if using something dense like carrot or cubed winter squash.”
Yield: Serves 4; Time: 30 minutes
This was featured in “Curry and Coconut Milk Fire Up a Weeknight Basic”, and can be viewed online at https://cooking.nytimes.com/recipes/1016196-coconut-red-curry-with-tofu.
Ingredients
14 ounces extra-firm tofu
1 tablespoon peanut or safflower oil
1-inch ginger root, peeled and minced
2 shallots or 1 small onion, minced
2 garlic cloves, minced
1 Thai chile or 2 serrano peppers, seeded and thinly sliced
2 tablespoons chopped cilantro stems
8 ounces cremini mushrooms, quartered
1/2 teaspoon sea salt, more to taste
3 tablespoons prepared red curry paste
1 cup unsweetened coconut milk
2 teaspoons Asian fish sauce
Zest and juice of 1 lime
1 cup snow peas
Basil and/or cilantro leaves, for garnish
Brown or white rice, for serving
Preparation
Cut tofu into 1-inch slabs and place on paper towel-lined baking sheet. Cover with another layer of paper towels and place another baking sheet on top. Let sit for 20 minutes. Cut into 1-inch cubes.
Heat oil in a large skillet over medium high heat. Add ginger, shallots, garlic, chile and cilantro stems, and sauté until tender, about 5 minutes. Add mushrooms and sauté until golden brown and tender, about 5 minutes. Season with salt. Stir in curry paste and cook 2 minutes. Pour in coconut milk, scraping up any curry paste with a wooden spoon. Add fish sauce, lime zest and juice. Add tofu cubes and snow peas. Simmer until the sauce thickens slightly and the snow peas are tender, 7 to 10 minutes, stirring frequently. Taste and add more salt and/or fish sauce if needed.
Serve warm with brown rice and a scattering of torn basil and/or cilantro leaves on top.
FANTASTIC FRUIT SALAD
This comes from MyDailyMoment, and begins, “This refreshing fruit salad is delicious to the core, and if an apple a day keeps the doctor away, this will surely do the trick! No matter how you slice it, you're sure to be satisfied with healthy treat.”
Makes 4 servings.
View this online at https://www.mydailymoment.com/recipes/fantastic_fruit_salad.php.
Ingredients
1 red apple, cored and chopped
1 Granny Smith apple, cored and chopped
1 nectarine, pitted and sliced
2 celery stalks, chopped
1/2 cup(s) dried cranberries
1/2 cup(s) chopped walnuts
1 (8 oz.) container, nonfat lemon yogurt
Directions
In a large bowl, combine red apple, Granny Smith apple, nectarine, celery, dried cranberries, and walnuts. Mix in yogurt. Chill until ready to serve.
PAPRIKA CAULIFLOWER PITA POCKETS
This is from the September 2007 (?) issue of Vegetarian Times (page 76), and begins, "Cauliflower, like paprika, is frequently undervalued in home kitchens. What better way to highlight them both than with this simple dish. Try topping with fresh tomatoes, chopped black olives, and some low-fat Parmesan cheese." Makes 4 servings; Time: 30 minutes
To view this online, go to https://www.vegetariantimes.com/recipes/paprika-cauliflower-pita-pockets/.
Ingredients
1 head cauliflower (2 lb.), cut into bite-size florets
3 Tbs. olive oil
2 Tbs. sweet Hungarian paprika
1/2 tsp. ground black pepper
1/2 tsp. fine sea salt
1 small red onion, diced (1 cup)
1 clove garlic, minced (1 tsp.)
1/2 cup low-sodium vegetable broth
2 Tbs. lemon juice
4 pita bread rounds, halved and warmed
Preparation
Steam cauliflower 7 to 9 minutes, or until tender.
Heat oil, paprika, pepper, and salt in nonstick skillet over medium-low heat, 2 minutes, or until fragrant, stirring constantly. Add onion and garlic, and sauté 2 minutes more. Stir in broth and cauliflower, and simmer 3 minutes. Remove from heat, and stir in lemon juice. Serve with pita halves.
Tuesday, May 23, 2023
Taco Tuesday
It's time for another Taco Tuesday. Today's vegetarian tacos include Vegetarian Mushroom Tacos and Spicy Grilled Tempeh Tacos with Frijoles Molidos and Homemade Sour Cream. Enjoy!
SPICY GRILLED TEMPEH TACOS WITH FRIJOLES MOLIDOS AND HOMEMADE SOUR CREAM [VEGAN, GLUTEN-FREE]
This recipe comes from OneGreenPlanet, and is Dairy Free; Gluten-free; Vegan; Wheat Free.
To view this online, click here.
Ingredients
For the Tempeh and Tacos:
Tempeh, as needed
Spicy bean paste, as needed
Tortillas (gluten-free if necessary)
Pico de gallo
Guacamole
For the Frijoles:
6 cloves roasted garlic
4-5 cups cooked red beans
1 teaspoon sea salt
2 teaspoons cumin
Juice of 2 limes
1 teaspoon olive oil
1/4 teaspoon cayenne or chipotle
1/2 teaspoon smoked paprika
For the Sour Cream
1 cup raw, pre-soaked cashews
1 cup rejuvelac (see notes)
1/2 teaspoon coarse sea salt
Preparation
Brush the tempeh with the bean paste and then grill.
Lightly grill tortillas for about 30 seconds/side.
To make the sour cream, put all ingredients in a high-speed blender and run until very smooth. Then set out in a covered glass container to culture for at least 24 hours. Taste for sourness. Colder climates will require more time. 24 hours at 85°F is about perfect. Refrigerate until thickened.
To make the beans, roast your garlic or pan fry them whole in a skillet until brown. Then cook the beans a minute or two longer than normal, drain, but reserve your bean juice.
Mash the garlic cloves with a fork, then add the beans and spices over low heat. Allow them to simmer for a couple minutes while you go to work with a potato masher. Add the lime juice, olive oil, and bean juice to keep the mixture soft and workable.
Assemble tacos and add pico de gallo and guacamole.
Notes:
Rejuvelac is a fermented liquid you can buy online or make at home.
WHITE BEAN AND POTATO TACOS (GLUTEN FREE AND VEGAN)
A while back, I stumbled across Oh My Veggies. They have all sorts of yummy veggie recipes, including a bunch of taco links.
This taco recipe, which was among the taco links on Oh My Veggies, is from Beard & Bonnet. Beard & Bonnet’s Meg van der Kruik is “the writer, mother, photographer, designer, cook and creative spirit behind Beard & Bonnet.”
This can be viewed online at http://beardandbonnet.com/white-bean-and-potato-tacos-gluten-free-and-vegan/.
Serves 4; Prep Time: 20 min
Ingredients
2 cups cooked white beans, I used Navy beans, or 1 can of cannelini beans, washed and drained
4-5 small potatoes, unpeeled, scrubbed, and cut into tiny cubes (or 1 large russet potato)
1/2 cup cilantro, minced
Juice and zest of 1 lime
Olive oil for frying
salt and fresh cracked pepper to taste
To assemble
6-8 white corn tortillas, blistered on both sides in a cast iron skillet
pickled jalapenos & radishes
cherry tomatoes, halved; I used Sungold cherry tomatoes from my CSA
lime wedges for serving
Instructions
Pour about 2 tablespoons of olive oil into a large skillet over medium-high heat. Add the potatoes and a large pinch of salt, toss to coat and cover with a tight fitting lid. The potatoes will take about 5-8 minutes to cook through. Be sure to periodically lift the lid, scrape the pan, and toss the potatoes to ensure that all sides are crisp and golden.
While the potatoes are cooking toss the precooked, warmed, white beans with the chopped cilantro, lime zest, and juice. Mix well to combine and set aside.
When the potatoes are finished cooking set up an assembly line at your table with the tortillas, potatoes, white beans, and toppings. Allow your family to each build there own to suit their tastes.
MAPO TOFU TACOS
I first found this at Nosh On.It, along with several other vegetarian taco recipes (you can check out all nine here). This one is from Alice Choi and her wonderul blog, Hip Foodie Mom.
Alice wrote, “While in college, mapo tofu was one of the first dishes I learned to make. . . well, kind of. You have to remember, I was in college and needed to eat quickly so I could go back to playing or studying or whatever I was doing so I was hardly ever in the kitchen cooking. Ever.”
Prep Time: 20 minutes; Cook Time: 25 minutes; Total Time: 45 minutes; servings: 5 - 6.
To view this recipes online, as well as the rest of Alice’s description of this recipe, go to https://hipfoodiemom.com/2013/02/07/mapo-tofu-tacos/. And while you’re there, check out the rest of the site. I think you’ll be glad you did!
Note: You can double the ingredients for the mapo sauce in order to have a bowl of the sauce on the table if dipping is desired while eating.
Ingredients
For the baked tofu:
1-2 cups all purpose flour
2 eggs; slightly beaten
about 2 cups panko breadcrumbs
1 - 19 oz container of firm tofu; cubed not small cubes but slightly larger ones; should make about 30 tofu cubes
For the mapo sauce:
1 tablespoon soy bean paste
1 tablespoon sesame oil
1-2 tablespoons szechuan sauce start with 1 tablespoon
1 tablespoon low sodium soy sauce
2 gloves garlic minced
1/2 cup water
Salt to taste; if needed
For the tacos:
corn or flour tortillas I actually preferred the flour tortillas for this even though they are photographed with the corn tortillas
shredded carrots
shredded cabbage
scallions; diced for garnish
sriracha sauce
Instructions
Preheat the oven to 400 degrees and prepare a lined baking sheet with foil, a non-stick baking sheet or parchment paper.
Set-up the dredging area: Place the flour in a medium bowl and place the eggs in another bowl and whisk with a fork for about 20 seconds. Place the panko in a third bowl.
After you have cut your tofu, pat dry each one in paper towels to drain the excess water/liquid. Dip each tofu cube into the flour, then in the eggs and then lastly into the panko. You want each cube lightly breaded with panko. Place on the prepared baking sheet. Bake for 10 minutes, then flip each tofu cube and bake for another 10 minutes.
While your tofu is in the oven, prepare the sauce. Heat a medium sized sauce pan over high heat. Add all of the sauce ingredients (start with 1 tablespoon of the szechuan sauce) and mix well for a couple minutes. Taste and add more szechuan sauce or water or salt if needed and bring to a slight boil. Turn the heat to medium-low and let simmer for an additional 4 - 5 minutes. Gently stir and blend well.
When the sauce and tofu is ready, prepare your tacos. Heat the tortillas slightly in a toaster oven and assemble: place your warm tortilla on a plate, place 3-4 tofu cubes on top, pour the mapo sauce over the crispy tofu cubes, add the shredded carrots, then the cabbage (you can drizzle some more mapo sauce over the cabbage if desired) and garnish with the diced scallions and drizzle on some sriracha sauce if needed. Serve immediately.
CRISPY THAI ROASTED CAULIFLOWER TACOS [VEGAN, GLUTEN-FREE]
This comes from One Green Planet, and starts off, “These cauliflower tacos are an explosion of flavors and textures that will leave you wanting more. The crispy Thai cauliflower is mellowed by a tasty slaw and the whole taco is tied together with a delightful avocado-lime sauce. These tacos are sure to be crowd pleasers.”
This recipe is: Dairy-Free and Vegan; Serves 4.
To view this online, click here.
Ingredients
For the Tacos:
1 tablespoon red curry paste
1 tablespoon olive oil
1 tablespoon lime juice
4 cups cauliflower florets
2 teaspoon Thai seasoning (see below)
4 small, gluten-free tortillas
For the Slaw:
3 cups purple cabbage, shredded
1 carrot, shredded
3 tablespoon cilantro, coarsely chopped
1 tablespoon flaked toasted coconut
2 teaspoon each extra virgin olive oil and lime juice
1 teaspoon agave
1 jalapeno pepper, thinly sliced
For the Avocado Lime Drizzle:
1 avocado, pitted
1/2 cup cilantro, chopped
1/4 cup water
2 limes, peeled (flesh only – take the skin and white bits off with a knife)
For the Thai Seasoning:
2 teaspoons ground cumin
1 teaspoon ground black pepper
1 teaspoon paprika
1 teaspoon chili powder
1 teaspoon dried lemon zest
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon powdered ginger
1 teaspoon ground coriander
A few pinches of dried chili flakes
Preparation
Preheat the oven to 400°F.
In a bowl, whisk together the curry paste, olive oil, and lime juice to make a thinner paste.
Toss the cauliflower in the mixture and stir it to coat.
In a small jar, combine all spices for the Thai seasoning and shake them together to blend.
Sprinkle 2 teaspoons of the Thai seasoning over the cauliflower and stir it to coat.
Line a baking sheet with foil and scatter the cauliflower florets in a single layer.
Roast them for 15-20 minutes or until they are crispy.
Meanwhile, combine all ingredients for the cabbage slaw in a large bowl.
Stir the olive oil, lime juice, and agave together. Then, pour it over the slaw and stir everything in.
In a blender, puree all ingredients for the avocado drizzle. Transfer it to a bottle with a squeeze top, or a sealed jar as you’ll have extra to store in the fridge.
When the cauliflower is ready, remove it from the oven.
Divide the cabbage slaw between 3-4 tortillas, then evenly distribute the roasted cauliflower. Drizzle the tacos with avocado sauce and garnish with additional cilantro and toasted coconut if desired.
WHITE BEAN AND POTATO TACOS (GLUTEN FREE AND VEGAN)
A while back, I stumbled across Oh My Veggies. They have all sorts of yummy veggie recipes, including a bunch of taco links.
This taco recipe, which was among the taco links on Oh My Veggies, is from Beard & Bonnet. Beard & Bonnet’s Meg van der Kruik is “the writer, mother, photographer, designer, cook and creative spirit behind Beard & Bonnet.”
This can be viewed online at http://beardandbonnet.com/white-bean-and-potato-tacos-gluten-free-and-vegan/.
Serves 4; Prep Time: 20 min
Ingredients
2 cups cooked white beans, I used Navy beans, or 1 can of cannelini beans, washed and drained
4-5 small potatoes, unpeeled, scrubbed, and cut into tiny cubes (or 1 large russet potato)
1/2 cup cilantro, minced
Juice and zest of 1 lime
Olive oil for frying
salt and fresh cracked pepper to taste
To assemble
6-8 white corn tortillas, blistered on both sides in a cast iron skillet
pickled jalapenos & radishes
cherry tomatoes, halved; I used Sungold cherry tomatoes from my CSA
lime wedges for serving
Instructions
Pour about 2 tablespoons of olive oil into a large skillet over medium-high heat. Add the potatoes and a large pinch of salt, toss to coat and cover with a tight fitting lid. The potatoes will take about 5-8 minutes to cook through. Be sure to periodically lift the lid, scrape the pan, and toss the potatoes to ensure that all sides are crisp and golden.
While the potatoes are cooking toss the precooked, warmed, white beans with the chopped cilantro, lime zest, and juice. Mix well to combine and set aside.
When the potatoes are finished cooking set up an assembly line at your table with the tortillas, potatoes, white beans, and toppings. Allow your family to each build there own to suit their tastes.
VEGETARIAN MUSHROOM TACOS
This was on the Runner’s World website (posted September 27, 2012), and begins, “Get the flavors of Tacos al Pastor, minus the meat...
“Back when I first became a vegetarian, I thought about meat all the time. I missed it. So I pulled the classic rookie-vegetarian move of trying to recapture the magic of my favorite meals through a steady intake of Chik Nuggets, Tofu Pups, and other dubious miracles of modern culinary science. Imitation meat products (well, and 'newly minted vegetarian smugness') were the staples of my new diet—a lifestyle I later learned goes by the glamorous name of 'junk-food vegetarianism.' Ah, the folly of herbivorous youth.
“Now, after more than 10 years off the meat wagon, I don’t fantasize about meat—or even unhealthy tofu substitutes—at all. I’ve found that some of the 'meatier' vegetarian meals can be made almost entirely from plants, eliminating the need for overly processed soy.
“That’s why I love these mushroom tacos. They have the rich flavor of a slow-cooked pork taco and a satisfying meaty texture. But unlike with pork, mushrooms start out tender and only take about 10 minutes or so on the stove. Plus mushrooms are cholesterol-free, fat-free, full of vitamins, and are rumored to have mystical cancer-fighting properties. It's hard to go wrong when you throw “cancer-fighting” into the mix.
“My partner invented this recipe based on the seasonings that go into Tacos al Pastor. Minus the pineapple and coke, but if you want to experiment with those too, knock yourself out. It's a fast and filling recipe that’s super easy to make for a large crowd.”
Recipe feeds 2-3 runners; Time needed: 30-45 minutes
View this online at https://www.runnersworld.com/nutrition-weight-loss/a20787900/recipe-vegetarian-mushroom-tacos/.
Ingredients
Pound of scrubbed assorted mushrooms (creminis and portabellos work well)
1 yellow onion
2 cloves garlic
6 small corn tortillas
1 orange
1 lime
1 teaspoon cumin
2 teaspoons dark chili powder
1 teaspoon oregano
3 tablespoons extra virgin olive oil
Salt to taste
Cilantro
Directions
Dice up one onion, setting aside three tablespoons for onion topping. Cut mushrooms into large chunks.
Heat oil in a large skillet over medium high-heat. Add onions and mushrooms and sauté for about 10 minutes until onions are tender and mushrooms begin to brown.
Mince garlic. Juice orange and lime. Reserve two wedges of lime.
Add garlic, cumin, oregano, and chili powder to onions and mushroom.
Saute for 30 seconds until garlic is aromatic, then add orange and lime juice, along with about a teaspoon of salt.
Cook for two to three minutes until the juice reduces.
Heat tortillas individually in a dry pan on the stove or all together wrapped in a towel in the microwave.
Spoon mushroom mix into tortillas and garnish with reserved raw onion and chopped cilantro. Enjoy!
SPICY GRILLED TEMPEH TACOS WITH FRIJOLES MOLIDOS AND HOMEMADE SOUR CREAM [VEGAN, GLUTEN-FREE]
This recipe comes from OneGreenPlanet, and is Dairy Free; Gluten-free; Vegan; Wheat Free.
To view this online, click here.
Ingredients
For the Tempeh and Tacos:
Tempeh, as needed
Spicy bean paste, as needed
Tortillas (gluten-free if necessary)
Pico de gallo
Guacamole
For the Frijoles:
6 cloves roasted garlic
4-5 cups cooked red beans
1 teaspoon sea salt
2 teaspoons cumin
Juice of 2 limes
1 teaspoon olive oil
1/4 teaspoon cayenne or chipotle
1/2 teaspoon smoked paprika
For the Sour Cream
1 cup raw, pre-soaked cashews
1 cup rejuvelac (see notes)
1/2 teaspoon coarse sea salt
Preparation
Brush the tempeh with the bean paste and then grill.
Lightly grill tortillas for about 30 seconds/side.
To make the sour cream, put all ingredients in a high-speed blender and run until very smooth. Then set out in a covered glass container to culture for at least 24 hours. Taste for sourness. Colder climates will require more time. 24 hours at 85°F is about perfect. Refrigerate until thickened.
To make the beans, roast your garlic or pan fry them whole in a skillet until brown. Then cook the beans a minute or two longer than normal, drain, but reserve your bean juice.
Mash the garlic cloves with a fork, then add the beans and spices over low heat. Allow them to simmer for a couple minutes while you go to work with a potato masher. Add the lime juice, olive oil, and bean juice to keep the mixture soft and workable.
Assemble tacos and add pico de gallo and guacamole.
Notes:
Rejuvelac is a fermented liquid you can buy online or make at home.
WHITE BEAN AND POTATO TACOS (GLUTEN FREE AND VEGAN)
A while back, I stumbled across Oh My Veggies. They have all sorts of yummy veggie recipes, including a bunch of taco links.
This taco recipe, which was among the taco links on Oh My Veggies, is from Beard & Bonnet. Beard & Bonnet’s Meg van der Kruik is “the writer, mother, photographer, designer, cook and creative spirit behind Beard & Bonnet.”
This can be viewed online at http://beardandbonnet.com/white-bean-and-potato-tacos-gluten-free-and-vegan/.
Serves 4; Prep Time: 20 min
Ingredients
2 cups cooked white beans, I used Navy beans, or 1 can of cannelini beans, washed and drained
4-5 small potatoes, unpeeled, scrubbed, and cut into tiny cubes (or 1 large russet potato)
1/2 cup cilantro, minced
Juice and zest of 1 lime
Olive oil for frying
salt and fresh cracked pepper to taste
To assemble
6-8 white corn tortillas, blistered on both sides in a cast iron skillet
pickled jalapenos & radishes
cherry tomatoes, halved; I used Sungold cherry tomatoes from my CSA
lime wedges for serving
Instructions
Pour about 2 tablespoons of olive oil into a large skillet over medium-high heat. Add the potatoes and a large pinch of salt, toss to coat and cover with a tight fitting lid. The potatoes will take about 5-8 minutes to cook through. Be sure to periodically lift the lid, scrape the pan, and toss the potatoes to ensure that all sides are crisp and golden.
While the potatoes are cooking toss the precooked, warmed, white beans with the chopped cilantro, lime zest, and juice. Mix well to combine and set aside.
When the potatoes are finished cooking set up an assembly line at your table with the tortillas, potatoes, white beans, and toppings. Allow your family to each build there own to suit their tastes.
MAPO TOFU TACOS
I first found this at Nosh On.It, along with several other vegetarian taco recipes (you can check out all nine here). This one is from Alice Choi and her wonderul blog, Hip Foodie Mom.
Alice wrote, “While in college, mapo tofu was one of the first dishes I learned to make. . . well, kind of. You have to remember, I was in college and needed to eat quickly so I could go back to playing or studying or whatever I was doing so I was hardly ever in the kitchen cooking. Ever.”
Prep Time: 20 minutes; Cook Time: 25 minutes; Total Time: 45 minutes; servings: 5 - 6.
To view this recipes online, as well as the rest of Alice’s description of this recipe, go to https://hipfoodiemom.com/2013/02/07/mapo-tofu-tacos/. And while you’re there, check out the rest of the site. I think you’ll be glad you did!
Note: You can double the ingredients for the mapo sauce in order to have a bowl of the sauce on the table if dipping is desired while eating.
Ingredients
For the baked tofu:
1-2 cups all purpose flour
2 eggs; slightly beaten
about 2 cups panko breadcrumbs
1 - 19 oz container of firm tofu; cubed not small cubes but slightly larger ones; should make about 30 tofu cubes
For the mapo sauce:
1 tablespoon soy bean paste
1 tablespoon sesame oil
1-2 tablespoons szechuan sauce start with 1 tablespoon
1 tablespoon low sodium soy sauce
2 gloves garlic minced
1/2 cup water
Salt to taste; if needed
For the tacos:
corn or flour tortillas I actually preferred the flour tortillas for this even though they are photographed with the corn tortillas
shredded carrots
shredded cabbage
scallions; diced for garnish
sriracha sauce
Instructions
Preheat the oven to 400 degrees and prepare a lined baking sheet with foil, a non-stick baking sheet or parchment paper.
Set-up the dredging area: Place the flour in a medium bowl and place the eggs in another bowl and whisk with a fork for about 20 seconds. Place the panko in a third bowl.
After you have cut your tofu, pat dry each one in paper towels to drain the excess water/liquid. Dip each tofu cube into the flour, then in the eggs and then lastly into the panko. You want each cube lightly breaded with panko. Place on the prepared baking sheet. Bake for 10 minutes, then flip each tofu cube and bake for another 10 minutes.
While your tofu is in the oven, prepare the sauce. Heat a medium sized sauce pan over high heat. Add all of the sauce ingredients (start with 1 tablespoon of the szechuan sauce) and mix well for a couple minutes. Taste and add more szechuan sauce or water or salt if needed and bring to a slight boil. Turn the heat to medium-low and let simmer for an additional 4 - 5 minutes. Gently stir and blend well.
When the sauce and tofu is ready, prepare your tacos. Heat the tortillas slightly in a toaster oven and assemble: place your warm tortilla on a plate, place 3-4 tofu cubes on top, pour the mapo sauce over the crispy tofu cubes, add the shredded carrots, then the cabbage (you can drizzle some more mapo sauce over the cabbage if desired) and garnish with the diced scallions and drizzle on some sriracha sauce if needed. Serve immediately.
CRISPY THAI ROASTED CAULIFLOWER TACOS [VEGAN, GLUTEN-FREE]
This comes from One Green Planet, and starts off, “These cauliflower tacos are an explosion of flavors and textures that will leave you wanting more. The crispy Thai cauliflower is mellowed by a tasty slaw and the whole taco is tied together with a delightful avocado-lime sauce. These tacos are sure to be crowd pleasers.”
This recipe is: Dairy-Free and Vegan; Serves 4.
To view this online, click here.
Ingredients
For the Tacos:
1 tablespoon red curry paste
1 tablespoon olive oil
1 tablespoon lime juice
4 cups cauliflower florets
2 teaspoon Thai seasoning (see below)
4 small, gluten-free tortillas
For the Slaw:
3 cups purple cabbage, shredded
1 carrot, shredded
3 tablespoon cilantro, coarsely chopped
1 tablespoon flaked toasted coconut
2 teaspoon each extra virgin olive oil and lime juice
1 teaspoon agave
1 jalapeno pepper, thinly sliced
For the Avocado Lime Drizzle:
1 avocado, pitted
1/2 cup cilantro, chopped
1/4 cup water
2 limes, peeled (flesh only – take the skin and white bits off with a knife)
For the Thai Seasoning:
2 teaspoons ground cumin
1 teaspoon ground black pepper
1 teaspoon paprika
1 teaspoon chili powder
1 teaspoon dried lemon zest
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon powdered ginger
1 teaspoon ground coriander
A few pinches of dried chili flakes
Preparation
Preheat the oven to 400°F.
In a bowl, whisk together the curry paste, olive oil, and lime juice to make a thinner paste.
Toss the cauliflower in the mixture and stir it to coat.
In a small jar, combine all spices for the Thai seasoning and shake them together to blend.
Sprinkle 2 teaspoons of the Thai seasoning over the cauliflower and stir it to coat.
Line a baking sheet with foil and scatter the cauliflower florets in a single layer.
Roast them for 15-20 minutes or until they are crispy.
Meanwhile, combine all ingredients for the cabbage slaw in a large bowl.
Stir the olive oil, lime juice, and agave together. Then, pour it over the slaw and stir everything in.
In a blender, puree all ingredients for the avocado drizzle. Transfer it to a bottle with a squeeze top, or a sealed jar as you’ll have extra to store in the fridge.
When the cauliflower is ready, remove it from the oven.
Divide the cabbage slaw between 3-4 tortillas, then evenly distribute the roasted cauliflower. Drizzle the tacos with avocado sauce and garnish with additional cilantro and toasted coconut if desired.
WHITE BEAN AND POTATO TACOS (GLUTEN FREE AND VEGAN)
A while back, I stumbled across Oh My Veggies. They have all sorts of yummy veggie recipes, including a bunch of taco links.
This taco recipe, which was among the taco links on Oh My Veggies, is from Beard & Bonnet. Beard & Bonnet’s Meg van der Kruik is “the writer, mother, photographer, designer, cook and creative spirit behind Beard & Bonnet.”
This can be viewed online at http://beardandbonnet.com/white-bean-and-potato-tacos-gluten-free-and-vegan/.
Serves 4; Prep Time: 20 min
Ingredients
2 cups cooked white beans, I used Navy beans, or 1 can of cannelini beans, washed and drained
4-5 small potatoes, unpeeled, scrubbed, and cut into tiny cubes (or 1 large russet potato)
1/2 cup cilantro, minced
Juice and zest of 1 lime
Olive oil for frying
salt and fresh cracked pepper to taste
To assemble
6-8 white corn tortillas, blistered on both sides in a cast iron skillet
pickled jalapenos & radishes
cherry tomatoes, halved; I used Sungold cherry tomatoes from my CSA
lime wedges for serving
Instructions
Pour about 2 tablespoons of olive oil into a large skillet over medium-high heat. Add the potatoes and a large pinch of salt, toss to coat and cover with a tight fitting lid. The potatoes will take about 5-8 minutes to cook through. Be sure to periodically lift the lid, scrape the pan, and toss the potatoes to ensure that all sides are crisp and golden.
While the potatoes are cooking toss the precooked, warmed, white beans with the chopped cilantro, lime zest, and juice. Mix well to combine and set aside.
When the potatoes are finished cooking set up an assembly line at your table with the tortillas, potatoes, white beans, and toppings. Allow your family to each build there own to suit their tastes.
VEGETARIAN MUSHROOM TACOS
This was on the Runner’s World website (posted September 27, 2012), and begins, “Get the flavors of Tacos al Pastor, minus the meat...
“Back when I first became a vegetarian, I thought about meat all the time. I missed it. So I pulled the classic rookie-vegetarian move of trying to recapture the magic of my favorite meals through a steady intake of Chik Nuggets, Tofu Pups, and other dubious miracles of modern culinary science. Imitation meat products (well, and 'newly minted vegetarian smugness') were the staples of my new diet—a lifestyle I later learned goes by the glamorous name of 'junk-food vegetarianism.' Ah, the folly of herbivorous youth.
“Now, after more than 10 years off the meat wagon, I don’t fantasize about meat—or even unhealthy tofu substitutes—at all. I’ve found that some of the 'meatier' vegetarian meals can be made almost entirely from plants, eliminating the need for overly processed soy.
“That’s why I love these mushroom tacos. They have the rich flavor of a slow-cooked pork taco and a satisfying meaty texture. But unlike with pork, mushrooms start out tender and only take about 10 minutes or so on the stove. Plus mushrooms are cholesterol-free, fat-free, full of vitamins, and are rumored to have mystical cancer-fighting properties. It's hard to go wrong when you throw “cancer-fighting” into the mix.
“My partner invented this recipe based on the seasonings that go into Tacos al Pastor. Minus the pineapple and coke, but if you want to experiment with those too, knock yourself out. It's a fast and filling recipe that’s super easy to make for a large crowd.”
Recipe feeds 2-3 runners; Time needed: 30-45 minutes
View this online at https://www.runnersworld.com/nutrition-weight-loss/a20787900/recipe-vegetarian-mushroom-tacos/.
Ingredients
Pound of scrubbed assorted mushrooms (creminis and portabellos work well)
1 yellow onion
2 cloves garlic
6 small corn tortillas
1 orange
1 lime
1 teaspoon cumin
2 teaspoons dark chili powder
1 teaspoon oregano
3 tablespoons extra virgin olive oil
Salt to taste
Cilantro
Directions
Dice up one onion, setting aside three tablespoons for onion topping. Cut mushrooms into large chunks.
Heat oil in a large skillet over medium high-heat. Add onions and mushrooms and sauté for about 10 minutes until onions are tender and mushrooms begin to brown.
Mince garlic. Juice orange and lime. Reserve two wedges of lime.
Add garlic, cumin, oregano, and chili powder to onions and mushroom.
Saute for 30 seconds until garlic is aromatic, then add orange and lime juice, along with about a teaspoon of salt.
Cook for two to three minutes until the juice reduces.
Heat tortillas individually in a dry pan on the stove or all together wrapped in a towel in the microwave.
Spoon mushroom mix into tortillas and garnish with reserved raw onion and chopped cilantro. Enjoy!
Monday, May 22, 2023
Monday Recipes
It's Monday, time to get the work week started. Here are six yummy vegetarian recipes to help you through the day, including Vegan Chili Stuffed Baked Potatoes and Creamy Corn Casserole. Enjoy!
JAMBALAYA WITH SAUSAGE [Vegan]
This is from Dominique Ebra on One Green Planet. Dominque wrote, "This Vegan Jambalaya is a meatless twist to a Cajun favorite! The spicy flavors meld together with rice and beans for a great one-pot meal. Beans, rice, and vegan sausage take center stage in this hearty vegan jambalaya. Traditional Cajun comfort food can dish out as much or as little heat as you’d like. For an added kick, use vegan Cajun sausage and even fire-roasted tomatoes."
To view this online, go to https://www.onegreenplanet.org/vegan-recipe/jambalaya-with-sausage-vegan/.
Ingredients
3 tablespoons olive oil, divided
1 tablespoon vegan butter
1 14 oz package vegan sausage, sliced
1 large yellow onion, chopped
1 green bell pepper, diced
1 red bell pepper, diced
3 celery stalks, chopped
6 garlic cloves, minced
2-3 tablespoons cajun seasoning, divided
1/4 teaspoon cayenne pepper
1 14 oz can crushed tomatoes
1 14oz can black or red beans
2 tsp vegan Worcestershire sauce
1-1/2 cups uncooked long-grain white rice
3 cups vegetable broth
fresh chopped parsley and green onion for topping
Preparation
In a large pan, add 2 tablespoons of olive oil and heat over medium-high. Add the sliced vegan sausages and 1 tablespoon of the cajun seasoning and sauté until browned. Transfer to a clean plate and set aside.
In the same pan, add the tablespoon of vegan butter and let it melt. Then add in the veggie mix. Sauté for 5-7 minutes, stirring frequently.
Add in 1 tablespoon cajun seasoning, cayenne pepper. Stir and cook for 1 more minute.
Next, add the crushed tomatoes, beans, Worcestershire sauce, rice, and veggie broth to the pan. Stir well, bring to a boil, then lower the heat to a simmer (covered) and cook for 25-30 minutes, until the rice is cooked. Stir frequently to make sure the rice doesn’t burn and stick to the bottom of the pot. Add vegetable broth as needed if the mixture starts to dry out.
Add the cooked vegan sausage back into the pan and mix. Remove from heat.
Top with chopped parsley and green onions, and enjoy!
CREAMY CORN CASSEROLE
This was on the Vegetarian Times web site, and begins, "Sandy Finley’s grandmother, who hailed from a Midwest farm, taught her to make this creamy dish. It was a favorite in the early fall, when fresh corn was abundant. Finley recommends pairing the casserole with a spinach salad topped with sweet balsamic vinaigrette." Serves 4
To view this online, go to https://www.vegetariantimes.com/recipes/creamy-corn-casserole/.
Ingredients
2 large eggs
1/4 cup milk or soymilk
2 1/2 cups fresh breadcrumbs
1 Tbs. margarine, melted
1 Tbs. sugar
2 15-oz. cans cream-style corn
Preparation
Preheat oven to 375F. Lightly coat 9×9-inch baking dish with cooking spray, and set aside.
Beat together eggs and milk; fold in breadcrumbs, margarine and sugar. Fold in corn. Season with salt and pepper.
Pour into prepared baking dish, and bake 35 to 40 minutes, or until firm and set. Serve.
ROASTED VEGETABLES
Long since forgotten email list. The person who posted this wrote that it was from page 201 of THE ULTIMATE WEIGHT SOLUTION COOKBOOK by Dr. Phil McGraw. Makes 8 SERVINGS
Ingredients
1 large rutabaga, peeled and cut into 1-inch cubes
1 large turnip, peeled and cut into 1-inch cubes
2 cups baby carrots
2 cups small Brussels sprouts (see Note 1)
2 tablespoons olive oil
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
3 tablespoons sugar-free maple syrup
Directions
Preheat oven to 400 degrees F.
Combine the rutabaga, turnip, carrots, and Brussels sprouts in a large bowl and toss with the olive oil, salt, and pepper. Transfer to a roasting or broiler pan. Use a rubber spatula to scrape the bowl clean of any remaining oil, salt, and pepper; drizzle it over the vegetables.
Roast, tossing every 10 minutes or so to prevent sticking, until golden brown and tender, about 1 hour and 10 minutes.
Pour the maple syrup into the hot roasting pan and toss with the roasted vegetables (see Note 2). Pour the entire mixture into a serving bowl and drizzle the remaining juices over the vegetables.
NOTE 1: For accurate and even cooking make a small "x" with a paring knife in the stem end of each Brussels sprout.
NOTE 2: If you want a sweet-and-sour dressing, add 1 tablespoon cider vinegar to the oil, and drizzle over the hot vegetables.
VEGETARIAN MEXICAN INSPIRED STUFFED PEPPERS
This is from Allrecipes. It begins, "This vegetarian stuffed peppers recipe is not too spicy, but it is packed with flavor. My kids loved it! For variety, add corn or other vegetables, or switch to other canned tomato varieties. Follow the boiling method prior to baking if you don't want a crispy bell pepper. If you have small peppers, use more of them for this recipe. They taste great with a dollop of sour cream on top."
Prep Time: 15 minutes; Cook Time: 40 minutes; Total tTime: 55 minutes; Yield: 4 stuffed peppers
To view this online, go to https://www.allrecipes.com/recipe/231514/vegetarian-mexican-inspired-stuffed-peppers/.
Ingredients
1 tablespoon salt
4 large green bell peppers - tops, seeds, and membranes removed
1 tablespoon olive oil
1/2 cup chopped onion
2 cups cooked rice
1 (15 ounce) can black beans, drained and rinsed
1 (14.5 ounce) can chili-style diced tomatoes
1 teaspoon chili powder
1 teaspoon garlic salt
1/2 teaspoon ground cumin
1/2 teaspoon salt
1 (8 ounce) package shredded Mexican cheese blend (such as Sargento® Authentic Mexican)
Directions
Preheat the oven to 350 degrees F (175 degrees C).
Bring a large pot of water and 1 tablespoon salt to a boil. Add green bell peppers and cook until slightly softened, 3 to 4 minutes; drain and arrange cut-side up in a 9x9-inch baking dish.
Heat olive oil in a skillet over medium heat. Add onion; cook and stir until softened, 5 to 10 minutes.
Transfer cooked onion into a large bowl; add rice, black beans, and tomatoes. Stir in chili powder, garlic salt, cumin, and 1/2 teaspoon salt until well combined. Fold in 1 1/2 cups Mexican cheese blend. Spoon rice mixture evenly into bell peppers; sprinkle with remaining Mexican cheese blend.
Bake in the preheated oven until cheese is melted and bubbling, about 30 minutes.
VEGAN CHILI STUFFED BAKED POTATOES
This is from Hellmann's, and begins, "A classic baked potato dialed way up. This dish is made with creamy Hellmann’s Vegan Mayo, smokey beans and crisp chopped onions."
Prep Time: 20 minutes; Cook Time: 40 minutes; Makes 4 servings
To view this online, go to https://www.hellmanns.com/us/en/recipes/vegan-chili-stuffed-baked-potatoes.html.
Ingredients
4 large Yukon gold potatoes, poked in several places with a knife
5 Tbsp. Hellmann's® or Best Foods® Vegan Dressing and Spread, divided
1/4 tsp. salt
2 tsp. olive oil
1 small onion, chopped
1 can (15 oz.) red kidney beans, rinsed and drained
1/4 cup corn
2 Tbsp. water
1 tsp. chili powder
12 cherry tomatoes, halved
Directions
Heat oven to 425°. Brush potatoes with 2 Tbsp. of the Hellmann's® or Best Foods® Vegan Dressing and Spread and sprinkle with salt. Arrange on rimmed baking sheet and bake 40 minutes or until tender.
Meanwhile, heat oil in large nonstick skillet and cook onions, stirring occasionally, until tender, about 6 minutes. Stir in beans, corn, water and chili powder and bring to a boil. Reduce heat and simmer 2 minutes. Add tomatoes and cook, stirring occasionally, until they soften, about 2 minutes. Remove from heat and stir in 1 Tbsp. Hellmann's® or Best Foods® Vegan Dressing and Spread.
Split potatoes and evenly spoon chili mixture over top. Garnish, if desired with chopped cilantro and sliced scallions. Dollop with remaining Hellmann's® or Best Foods® Vegan Dressing and Spread.
VEGETARIAN HOT AND SOUR SOUP
Recipe Yield: Yield: 8 servings.Serving size: 1 cup
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View this online at https://diabeticgourmet.com/diabetic-recipe/vegetarian-hot-and-sour-soup.
Ingredients
4 dried Chinese black (shiitake) mushrooms
hot water
2 tsp canola oil
1 carrot, peeled and julienned
5 cups vegetable broth
1/4 cup canned bamboo shoots, drained, julienned
3 Tbsp cornstarch, dissolved in 1/4 cup cold water
3 Tbsp low-sodium soy sauce
1/3 cup rice vinegar
3/4 tsp ground white pepper
6 oz savory baked or firm tofu, julienned
2 eggs, lightly beaten
2 stalks green onion, thinly sliced
Directions
In small bowl, soak dried mushrooms in hot water for 20 minutes or until softened. Cut off stems and any hard areas and discard. Cut caps into thin slices. Set aside.
In stock pot, heat canola oil over medium-high heat. Add mushrooms and carrots and cook 2 minutes or until carrots are just soft. Add vegetable broth and bamboo shoots and bring to a boil. Add cornstarch mixture and stir until soup thickens, about 2 minutes. Add soy sauce, rice vinegar and white pepper. Stir.
Add tofu and bring soup back to a boil. While stirring soup in circular motion in one direction, pour eggs in thin stream into soup.
Remove soup from heat. Stir in green onions. Taste and adjust flavour with rice vinegar and white pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 80; Fat: 3.5 g; Fiber: 2 g; Sodium: 450 mg; Cholesterol: 55 mg; Protein: 4 g; Carbohydrates: 8 g
JAMBALAYA WITH SAUSAGE [Vegan]
This is from Dominique Ebra on One Green Planet. Dominque wrote, "This Vegan Jambalaya is a meatless twist to a Cajun favorite! The spicy flavors meld together with rice and beans for a great one-pot meal. Beans, rice, and vegan sausage take center stage in this hearty vegan jambalaya. Traditional Cajun comfort food can dish out as much or as little heat as you’d like. For an added kick, use vegan Cajun sausage and even fire-roasted tomatoes."
To view this online, go to https://www.onegreenplanet.org/vegan-recipe/jambalaya-with-sausage-vegan/.
Ingredients
3 tablespoons olive oil, divided
1 tablespoon vegan butter
1 14 oz package vegan sausage, sliced
1 large yellow onion, chopped
1 green bell pepper, diced
1 red bell pepper, diced
3 celery stalks, chopped
6 garlic cloves, minced
2-3 tablespoons cajun seasoning, divided
1/4 teaspoon cayenne pepper
1 14 oz can crushed tomatoes
1 14oz can black or red beans
2 tsp vegan Worcestershire sauce
1-1/2 cups uncooked long-grain white rice
3 cups vegetable broth
fresh chopped parsley and green onion for topping
Preparation
In a large pan, add 2 tablespoons of olive oil and heat over medium-high. Add the sliced vegan sausages and 1 tablespoon of the cajun seasoning and sauté until browned. Transfer to a clean plate and set aside.
In the same pan, add the tablespoon of vegan butter and let it melt. Then add in the veggie mix. Sauté for 5-7 minutes, stirring frequently.
Add in 1 tablespoon cajun seasoning, cayenne pepper. Stir and cook for 1 more minute.
Next, add the crushed tomatoes, beans, Worcestershire sauce, rice, and veggie broth to the pan. Stir well, bring to a boil, then lower the heat to a simmer (covered) and cook for 25-30 minutes, until the rice is cooked. Stir frequently to make sure the rice doesn’t burn and stick to the bottom of the pot. Add vegetable broth as needed if the mixture starts to dry out.
Add the cooked vegan sausage back into the pan and mix. Remove from heat.
Top with chopped parsley and green onions, and enjoy!
CREAMY CORN CASSEROLE
This was on the Vegetarian Times web site, and begins, "Sandy Finley’s grandmother, who hailed from a Midwest farm, taught her to make this creamy dish. It was a favorite in the early fall, when fresh corn was abundant. Finley recommends pairing the casserole with a spinach salad topped with sweet balsamic vinaigrette." Serves 4
To view this online, go to https://www.vegetariantimes.com/recipes/creamy-corn-casserole/.
Ingredients
2 large eggs
1/4 cup milk or soymilk
2 1/2 cups fresh breadcrumbs
1 Tbs. margarine, melted
1 Tbs. sugar
2 15-oz. cans cream-style corn
Preparation
Preheat oven to 375F. Lightly coat 9×9-inch baking dish with cooking spray, and set aside.
Beat together eggs and milk; fold in breadcrumbs, margarine and sugar. Fold in corn. Season with salt and pepper.
Pour into prepared baking dish, and bake 35 to 40 minutes, or until firm and set. Serve.
ROASTED VEGETABLES
Long since forgotten email list. The person who posted this wrote that it was from page 201 of THE ULTIMATE WEIGHT SOLUTION COOKBOOK by Dr. Phil McGraw. Makes 8 SERVINGS
Ingredients
1 large rutabaga, peeled and cut into 1-inch cubes
1 large turnip, peeled and cut into 1-inch cubes
2 cups baby carrots
2 cups small Brussels sprouts (see Note 1)
2 tablespoons olive oil
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
3 tablespoons sugar-free maple syrup
Directions
Preheat oven to 400 degrees F.
Combine the rutabaga, turnip, carrots, and Brussels sprouts in a large bowl and toss with the olive oil, salt, and pepper. Transfer to a roasting or broiler pan. Use a rubber spatula to scrape the bowl clean of any remaining oil, salt, and pepper; drizzle it over the vegetables.
Roast, tossing every 10 minutes or so to prevent sticking, until golden brown and tender, about 1 hour and 10 minutes.
Pour the maple syrup into the hot roasting pan and toss with the roasted vegetables (see Note 2). Pour the entire mixture into a serving bowl and drizzle the remaining juices over the vegetables.
NOTE 1: For accurate and even cooking make a small "x" with a paring knife in the stem end of each Brussels sprout.
NOTE 2: If you want a sweet-and-sour dressing, add 1 tablespoon cider vinegar to the oil, and drizzle over the hot vegetables.
VEGETARIAN MEXICAN INSPIRED STUFFED PEPPERS
This is from Allrecipes. It begins, "This vegetarian stuffed peppers recipe is not too spicy, but it is packed with flavor. My kids loved it! For variety, add corn or other vegetables, or switch to other canned tomato varieties. Follow the boiling method prior to baking if you don't want a crispy bell pepper. If you have small peppers, use more of them for this recipe. They taste great with a dollop of sour cream on top."
Prep Time: 15 minutes; Cook Time: 40 minutes; Total tTime: 55 minutes; Yield: 4 stuffed peppers
To view this online, go to https://www.allrecipes.com/recipe/231514/vegetarian-mexican-inspired-stuffed-peppers/.
Ingredients
1 tablespoon salt
4 large green bell peppers - tops, seeds, and membranes removed
1 tablespoon olive oil
1/2 cup chopped onion
2 cups cooked rice
1 (15 ounce) can black beans, drained and rinsed
1 (14.5 ounce) can chili-style diced tomatoes
1 teaspoon chili powder
1 teaspoon garlic salt
1/2 teaspoon ground cumin
1/2 teaspoon salt
1 (8 ounce) package shredded Mexican cheese blend (such as Sargento® Authentic Mexican)
Directions
Preheat the oven to 350 degrees F (175 degrees C).
Bring a large pot of water and 1 tablespoon salt to a boil. Add green bell peppers and cook until slightly softened, 3 to 4 minutes; drain and arrange cut-side up in a 9x9-inch baking dish.
Heat olive oil in a skillet over medium heat. Add onion; cook and stir until softened, 5 to 10 minutes.
Transfer cooked onion into a large bowl; add rice, black beans, and tomatoes. Stir in chili powder, garlic salt, cumin, and 1/2 teaspoon salt until well combined. Fold in 1 1/2 cups Mexican cheese blend. Spoon rice mixture evenly into bell peppers; sprinkle with remaining Mexican cheese blend.
Bake in the preheated oven until cheese is melted and bubbling, about 30 minutes.
VEGAN CHILI STUFFED BAKED POTATOES
This is from Hellmann's, and begins, "A classic baked potato dialed way up. This dish is made with creamy Hellmann’s Vegan Mayo, smokey beans and crisp chopped onions."
Prep Time: 20 minutes; Cook Time: 40 minutes; Makes 4 servings
To view this online, go to https://www.hellmanns.com/us/en/recipes/vegan-chili-stuffed-baked-potatoes.html.
Ingredients
4 large Yukon gold potatoes, poked in several places with a knife
5 Tbsp. Hellmann's® or Best Foods® Vegan Dressing and Spread, divided
1/4 tsp. salt
2 tsp. olive oil
1 small onion, chopped
1 can (15 oz.) red kidney beans, rinsed and drained
1/4 cup corn
2 Tbsp. water
1 tsp. chili powder
12 cherry tomatoes, halved
Directions
Heat oven to 425°. Brush potatoes with 2 Tbsp. of the Hellmann's® or Best Foods® Vegan Dressing and Spread and sprinkle with salt. Arrange on rimmed baking sheet and bake 40 minutes or until tender.
Meanwhile, heat oil in large nonstick skillet and cook onions, stirring occasionally, until tender, about 6 minutes. Stir in beans, corn, water and chili powder and bring to a boil. Reduce heat and simmer 2 minutes. Add tomatoes and cook, stirring occasionally, until they soften, about 2 minutes. Remove from heat and stir in 1 Tbsp. Hellmann's® or Best Foods® Vegan Dressing and Spread.
Split potatoes and evenly spoon chili mixture over top. Garnish, if desired with chopped cilantro and sliced scallions. Dollop with remaining Hellmann's® or Best Foods® Vegan Dressing and Spread.
VEGETARIAN HOT AND SOUR SOUP
Recipe Yield: Yield: 8 servings.Serving size: 1 cup
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View this online at https://diabeticgourmet.com/diabetic-recipe/vegetarian-hot-and-sour-soup.
Ingredients
4 dried Chinese black (shiitake) mushrooms
hot water
2 tsp canola oil
1 carrot, peeled and julienned
5 cups vegetable broth
1/4 cup canned bamboo shoots, drained, julienned
3 Tbsp cornstarch, dissolved in 1/4 cup cold water
3 Tbsp low-sodium soy sauce
1/3 cup rice vinegar
3/4 tsp ground white pepper
6 oz savory baked or firm tofu, julienned
2 eggs, lightly beaten
2 stalks green onion, thinly sliced
Directions
In small bowl, soak dried mushrooms in hot water for 20 minutes or until softened. Cut off stems and any hard areas and discard. Cut caps into thin slices. Set aside.
In stock pot, heat canola oil over medium-high heat. Add mushrooms and carrots and cook 2 minutes or until carrots are just soft. Add vegetable broth and bamboo shoots and bring to a boil. Add cornstarch mixture and stir until soup thickens, about 2 minutes. Add soy sauce, rice vinegar and white pepper. Stir.
Add tofu and bring soup back to a boil. While stirring soup in circular motion in one direction, pour eggs in thin stream into soup.
Remove soup from heat. Stir in green onions. Taste and adjust flavour with rice vinegar and white pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 80; Fat: 3.5 g; Fiber: 2 g; Sodium: 450 mg; Cholesterol: 55 mg; Protein: 4 g; Carbohydrates: 8 g
Friday, May 19, 2023
Friday Recipes
It's finally Friday. Here are six yummy recipes to help you through the weekend, including Slow-Cooker Vegetable Minestrone Soup and Midnight Pasta With Roasted Garlic, Olive Oil and Chile. Enjoy!
VEGETARIAN REUBEN SANDWICH
This yumminess is from Ali Slagle at The New York Times cooking enewsletter. Ali wrote, "The Reuben sandwich — corned beef, sauerkraut, Swiss cheese and Russian dressing on rye bread — has inspired many meat-free versions. Tempeh, seitan, vegetables and mushrooms have stood in for the corned beef, but they’re not really needed, because outsize quantities of the other traditional elements make a punchy, gooey sandwich on their own. Both sides of the buttered rye get melted Swiss. The mountain of sauerkraut doesn’t warm long enough to lose its crunch. The specks of pickles and onion in typical Russian dressing become layers in the sandwich. And while the dressing has mayonnaise and ketchup, as usual, it also has coriander and black pepper to evoke corned beef’s brine, plus hot sauce for kick. Because this rejiggered sandwich relies mostly on condiments and pantry staples, this homemade Reuben is within reach any day."
Time: 15 minutes; Yield: 1 sandwich
To view this online, go to https://cooking.nytimes.com/recipes/1024029-vegetarian-reuben-sandwich. Also, while at the site, sign up for The New York Times cooking enewsletter.
Ingredients
1 tablespoon mayonnaise
1 tablespoon ketchup
1/2 teaspoon hot sauce, or to taste
1/4 teaspoon ground coriander
Salt and pepper
2 slices rye bread
2 slices Swiss cheese
1/2 tablespoon unsalted butter
1/4 cup thinly sliced white onion or shallot
1/2 cup very well drained and squeezed sauerkraut
1 dill pickle, sliced, or 2 dill pickle sandwich slices
Preparation
In a small bowl, stir together the mayonnaise, ketchup, hot sauce and coriander. Season with salt and pepper. Taste and adjust pepper and hot sauce until the dressing is just a bit too intense, as it will be tamed by the sandwich fillings.
Spread the dressing on both slices of bread. Reserve the bowl and any remaining dressing. Top each bread slice with a slice of Swiss cheese. In a large skillet, melt the butter over medium-low. Add the bread, cheese side up. Swirl the bread slices around the skillet to mop up the butter. Cover the skillet and cook until the cheese is melted and the bread is golden, 4 to 5 minutes. Meanwhile, add the onion and a pinch of salt to the reserved bowl and stir to coat in the residual dressing.
Top one slice of bread with the sauerkraut, pickles and onions. Flip the other slice on top of the fillings and press lightly to adhere. Cook for just a minute on each side until the sandwich has melded. Cut and eat warm.
VEGETARIAN CHILI WITH TORTILLA CRISPS
This is from Anna Watson Carl on Delish. Anna wrote, “Those homemade tortilla chips, though…”
Total Time: 45 minutes; Prep Time: 15 minutes; Level: Easy; Serves: 4
To view this online, click here.
Ingredients
4 corn tortillas
1/4 c. Country Crock Original
1 large yellow onion, finely chopped
1 red pepper, diced
1 yellow pepper, diced
3 cloves garlic, minced
2 tbsp. chili powder
1 tbsp. cumin
1/2 tsp. cayenne pepper
kosher salt
Freshly ground black pepper
1 28-oz. can whole tomatoes
1 15-oz. can pinto beans, drained and rinsed
1 15-oz. can black beans, drained and rinsed
1 15-oz. can kidney beans, drained and rinsed
1/2 c. freshly chopped cilantro, plus more for serving
1/4 c. sour cream
1/4 c. shredded Cheddar
Directions
Preheat oven to 400°. Place tortillas on a baking sheet and brush all over with Country Crock Original. Bake until golden and crispy, flipping halfway through, about 6 minutes, then season with salt. Once cool, break each into pieces.
Heat remaining 3 tablespoons Country Crock Original in pot over medium-high heat, and cook onion and peppers until soft, 5 minutes. Add garlic, chili powder, cumin, and cayenne and cook 2 minutes more, stirring well to combine. Season with salt and pepper, then add tomatoes and juices, crushing tomatoes gently with a wooden spoon.
Add beans to pot along with 2 1/2 cups water. Season with salt and pepper and bring to a boil. Reduce heat and simmer until thickened, 15 to 20 minutes, then stir in cilantro.
Ladle chili into 4 bowls and garnish with sour cream, cheese, and cilantro. Serve with crispy tortillas.
TOFU & BROCCOLI STIR-FRY
I found this yumminess on the AARP site. It begins, "We like broccoli best in this tofu stir-fry, but any mixture of vegetables you have on hand will work. One way to get great tofu texture without deep-frying is to toss the tofu in cornstarch before stir-frying. Let it cook for several minutes without stirring to help it develop a little crust. Serve with: Chinese egg noodles or rice noodles and a glass of Riesling."
Prep/Cook Time: 30 Minutes, Servings: 4
You can view this online at https://stayingsharp.aarp.org/recipes/tofu-broccoli-stir-fry/.
Ingredients
1/2 cup vegetable broth or reduced-sodium chicken broth
1/4 cup dry sherry or rice wine
3 tablespoons reduced-sodium soy sauce
3 tablespoons cornstarch, divided
2 tablespoons plus 1 teaspoons sugar
1/4 teaspoon crushed red pepper, or more to taste
1 14-ounce package extra-firm water-packed tofu, drained
1/4 teaspoon salt
2 tablespoons canola oil, divided
1 tablespoon minced garlic
1 tablespoon minced fresh ginger
6 cups broccoli florets
3 tablespoons water
Directions
Combine broth, sherry (or rice wine), soy sauce, 1 tablespoon cornstarch, sugar and crushed red pepper in a small bowl. Set aside.
Cut tofu into 3/4-inch cubes and pat dry, then sprinkle with salt. Place the remaining 2 tablespoons cornstarch in a large bowl. Add the tofu; toss gently to coat. Heat 1 tablespoon oil in a large nonstick skillet or wok over medium-high heat. Add the tofu; cook, undisturbed, until browned, about 3 minutes. Gently turn and cook, stirring occasionally, until browned all over, 2 to 3 minutes more. Transfer to a plate.
Reduce heat to medium. Add the remaining 1 tablespoon oil, garlic and ginger; cook until fragrant, about 30 seconds. Add broccoli and water; cover and cook, stirring once or twice, until tender-crisp, 2 to 4 minutes. Stir the reserved broth mixture and add to the pan. Cook until the sauce has thickened, 1 to 2 minutes. Return the tofu to the pan; toss to combine with the broccoli and sauce.
MIDNIGHT PASTA WITH ROASTED GARLIC, OLIVE OIL AND CHILE
This is from Ali Slagle in The New York Times cooking enewsletter. For this recipe, Ali wrote, "This recipe is a version of aglio e olio pasta, which is often known as midnight pasta because it can be made quickly with a few pantry staples: garlic, olive oil, red-pepper flakes and pasta. This recipe takes a bit more time because it calls for roasting the garlic first, but doing so adds a complex, mellow flavor to the entire dish. If you’re a planner, you could even roast a couple of heads of garlic in advance. (Roasted garlic will keep in an airtight container in the refrigerator for up to two weeks and in the freezer for up to two months.) Add whatever vegetables or proteins look good to you."
Time: 1 hour; Yield: 4 servings
To view this yumminess online, go to https://cooking.nytimes.com/recipes/1020668-midnight-pasta-with-roasted-garlic-olive-oil-and-chile. And while you're at it, if you haven't signed up for The New York Times cooking enewsletter, you really should; it's well worth it, with tons of delicious recipes.
Ingredients
1 large head of garlic
Kosher salt
1/2 cup plus 1 teaspoon extra-virgin olive oil
1 cup firmly packed parsley leaves
1 pound spaghetti or other long pasta
1/2 teaspoon red-pepper flakes, plus more for garnish
Black pepper
Freshly grated Parmesan, for serving
Preparation
Heat the oven to 400 degrees. Cut off the top 1/4 inch of the head of garlic to expose the top of the cloves, then place on a piece of foil, cut-side up. Sprinkle exposed cloves with salt, then drizzle with 1 teaspoon oil. Wrap the garlic in the foil and roast until soft and golden brown, 40 to 50 minutes.
When you’re ready to make the pasta, bring a large pot of salted water to a boil. Finely chop the parsley leaves. Add pasta to the boiling water and cook according to package instructions until al dente. Reserve 1 cup of the pasta water, then drain the pasta.
While the pasta cooks, in a large Dutch oven or skillet, heat the remaining 1/2 cup oil over medium heat. Squeeze the roasted garlic cloves into the oil and cook, breaking them up with your spoon, until very fragrant, 2 to 3 minutes. Add the red-pepper flakes and a few generous grinds of pepper. Remove the pan from the heat to infuse the oil while the pasta finishes cooking.
When the pasta’s done, heat the garlic oil over medium, then add the cooked pasta, 1/2 cup reserved pasta water and the parsley, and simmer, tossing constantly and adding more pasta water as needed, until the pasta is glossed with sauce.
Serve with more red-pepper flakes, black pepper and Parmesan.
CARROT RISOTTO WITH CHILE CRISP
This is from Alexa Weibel in The New York Times cooking enewsletter. For this recipe, Alexa wrote, "Simple yet surprising, this pantry risotto is a study in contrasts: Luscious, creamy risotto is topped with caramelized carrots that are roasted with spicy chile crisp while you make the rice. The risotto base — a classic approach using shallots, garlic and white wine — is the foundation for a cheap though lush meal that can be cobbled together with pantry ingredients. This one is subtly sweetened with freshly grated carrots, then topped with a pile of smoky roasted carrots. Don’t underestimate the versatility of chile crisp: This tingly, crunchy condiment can animate any number of rich dishes like risotto, pizza and macaroni and cheese with a robust dose of heat. In recipes, as in life, opposites attract."
Time: 30 minutes; Yield: 4 servings
To view this online, go to https://cooking.nytimes.com/recipes/1024086-carrot-risotto-with-chile-crisp. While you're at it, if you haven't signed up for The New York Times cooking enewsletter, you should.
Ingredients
2-1/4 pounds carrots, peeled
2 tablespoons store-bought or homemade chile crisp, plus more for serving
Kosher salt (such as Diamond Crystal) and black pepper
5 cups chicken or vegetable stock
4 tablespoons unsalted butter
1 large shallot, minced
3 garlic cloves, finely chopped
1/2 teaspoon ground coriander
1/2 cup dry white wine
1-1/2 cups/10 ounces arborio rice
2-1/2 ounces finely grated Parmesan (about 1-1/4 cups, packed), plus more for serving (optional)
Preparation
Heat the oven to 400 degrees. Prep the carrots: If you’ve got a food processor, roughly chop 3/4 pound carrots. Add them to the bowl of your food processor; pulse until they form very small, confetti-like flecks no larger than 1/4-inch big ((you should have about 2 cups); set aside. (You can also coarsely grate the carrots using a box grater.) Slice the remaining 1-1/2 pounds carrots on a sharp diagonal about 1/4-inch thick; transfer to a baking sheet. Toss the sliced carrots with 2 tablespoons chile crisp. (If your chile crisp is predominantly crunchy bits, you can thin it with a little canola or vegetable oil, if needed.) Season the carrots generously with salt and pepper and bake until tender, about 15 minutes, stirring halfway through.
Add the stock to a lidded saucepan (any size that will hold it will do); cover and warm over low.
In a medium saucepan, melt 2 tablespoons butter over medium-high heat. Add the uncooked carrots, shallot, garlic and coriander; season generously with salt and pepper. Cook, stirring frequently, until very fragrant, 2 minutes.
Add the wine to the carrot mixture and cook, stirring occasionally, until mostly evaporated, about 3 minutes.
Stir the rice into the carrot mixture, reduce the heat to medium and cook, stirring, 2 minutes. Add 1 cup warmed stock and cook, stirring frequently, until the liquid is almost absorbed, about 3 minutes. Repeat 4 more times, adding warm liquid and stirring until absorbed.
Once the rice is tender and creamy and all the stock has been absorbed, add the cheese and the remaining 2 tablespoons butter; stir vigorously to combine until the risotto feels silky, creamy, luxurious. Season the risotto to taste with salt and pepper.
Divide risotto among shallow bowls or plates and top with the roasted carrots. Serve with additional chile crisp, for drizzling on top.
SLOW-COOKER VEGETABLE MINESTRONE SOUP
This is from Eating Well, and begins, "A winter classic, this crock pot version of minestrone is heavy on the vegetables and light on the pasta, keeping carbs in check while providing plenty of flavor."
Prep Time: 30 minutes; Additional Time: 6 hours; Total Time: 6 hours 30 minutes; Yield: 8 servings
To view this online, go to https://www.eatingwell.com/recipe/269114/slow-cooker-vegetable-minestrone-soup/.
Ingredients
4 large carrots, peeled and chopped
3 stalks celery, chopped
1 small red onion, chopped
3 cloves garlic, minced
2 cups fresh green beans, trimmed and cut into 2-inch pieces
2 (15 ounce) cans no-sodium-added red kidney beans, rinsed
2 (15 ounce) cans no-sodium-added diced tomatoes, undrained
6 cups no-sodium-added vegetable broth, such as Kitchen Basics
2 tablespoons Italian seasoning
1 teaspoon crushed red pepper
3/4 teaspoon salt, divided
1/2 teaspoon ground pepper
1 large zucchini, chopped
4 ounces whole-wheat pasta elbows or other small pasta (about 1 cup)
1/2 cup freshly grated Parmesan cheese
Directions
Combine carrots, celery, onion, garlic, green beans, kidney beans, tomatoes, broth, Italian seasoning, crushed red pepper, 1/4 teaspoon salt, and pepper in a 6- to 8-qt. slow cooker. Cover and cook on Low for 6 to 8 hours.
Stir in zucchini, pasta, and the remaining 1/2 teaspoon salt. Cover and cook on Low until the pasta is tender, 15 to 20 minutes more. Serve immediately, topping each serving with about 1 1/2 tablespoons Parmesan.
Tips
Equipment: 6- to 8-qt. slow cooker
VEGETARIAN REUBEN SANDWICH
This yumminess is from Ali Slagle at The New York Times cooking enewsletter. Ali wrote, "The Reuben sandwich — corned beef, sauerkraut, Swiss cheese and Russian dressing on rye bread — has inspired many meat-free versions. Tempeh, seitan, vegetables and mushrooms have stood in for the corned beef, but they’re not really needed, because outsize quantities of the other traditional elements make a punchy, gooey sandwich on their own. Both sides of the buttered rye get melted Swiss. The mountain of sauerkraut doesn’t warm long enough to lose its crunch. The specks of pickles and onion in typical Russian dressing become layers in the sandwich. And while the dressing has mayonnaise and ketchup, as usual, it also has coriander and black pepper to evoke corned beef’s brine, plus hot sauce for kick. Because this rejiggered sandwich relies mostly on condiments and pantry staples, this homemade Reuben is within reach any day."
Time: 15 minutes; Yield: 1 sandwich
To view this online, go to https://cooking.nytimes.com/recipes/1024029-vegetarian-reuben-sandwich. Also, while at the site, sign up for The New York Times cooking enewsletter.
Ingredients
1 tablespoon mayonnaise
1 tablespoon ketchup
1/2 teaspoon hot sauce, or to taste
1/4 teaspoon ground coriander
Salt and pepper
2 slices rye bread
2 slices Swiss cheese
1/2 tablespoon unsalted butter
1/4 cup thinly sliced white onion or shallot
1/2 cup very well drained and squeezed sauerkraut
1 dill pickle, sliced, or 2 dill pickle sandwich slices
Preparation
In a small bowl, stir together the mayonnaise, ketchup, hot sauce and coriander. Season with salt and pepper. Taste and adjust pepper and hot sauce until the dressing is just a bit too intense, as it will be tamed by the sandwich fillings.
Spread the dressing on both slices of bread. Reserve the bowl and any remaining dressing. Top each bread slice with a slice of Swiss cheese. In a large skillet, melt the butter over medium-low. Add the bread, cheese side up. Swirl the bread slices around the skillet to mop up the butter. Cover the skillet and cook until the cheese is melted and the bread is golden, 4 to 5 minutes. Meanwhile, add the onion and a pinch of salt to the reserved bowl and stir to coat in the residual dressing.
Top one slice of bread with the sauerkraut, pickles and onions. Flip the other slice on top of the fillings and press lightly to adhere. Cook for just a minute on each side until the sandwich has melded. Cut and eat warm.
VEGETARIAN CHILI WITH TORTILLA CRISPS
This is from Anna Watson Carl on Delish. Anna wrote, “Those homemade tortilla chips, though…”
Total Time: 45 minutes; Prep Time: 15 minutes; Level: Easy; Serves: 4
To view this online, click here.
Ingredients
4 corn tortillas
1/4 c. Country Crock Original
1 large yellow onion, finely chopped
1 red pepper, diced
1 yellow pepper, diced
3 cloves garlic, minced
2 tbsp. chili powder
1 tbsp. cumin
1/2 tsp. cayenne pepper
kosher salt
Freshly ground black pepper
1 28-oz. can whole tomatoes
1 15-oz. can pinto beans, drained and rinsed
1 15-oz. can black beans, drained and rinsed
1 15-oz. can kidney beans, drained and rinsed
1/2 c. freshly chopped cilantro, plus more for serving
1/4 c. sour cream
1/4 c. shredded Cheddar
Directions
Preheat oven to 400°. Place tortillas on a baking sheet and brush all over with Country Crock Original. Bake until golden and crispy, flipping halfway through, about 6 minutes, then season with salt. Once cool, break each into pieces.
Heat remaining 3 tablespoons Country Crock Original in pot over medium-high heat, and cook onion and peppers until soft, 5 minutes. Add garlic, chili powder, cumin, and cayenne and cook 2 minutes more, stirring well to combine. Season with salt and pepper, then add tomatoes and juices, crushing tomatoes gently with a wooden spoon.
Add beans to pot along with 2 1/2 cups water. Season with salt and pepper and bring to a boil. Reduce heat and simmer until thickened, 15 to 20 minutes, then stir in cilantro.
Ladle chili into 4 bowls and garnish with sour cream, cheese, and cilantro. Serve with crispy tortillas.
TOFU & BROCCOLI STIR-FRY
I found this yumminess on the AARP site. It begins, "We like broccoli best in this tofu stir-fry, but any mixture of vegetables you have on hand will work. One way to get great tofu texture without deep-frying is to toss the tofu in cornstarch before stir-frying. Let it cook for several minutes without stirring to help it develop a little crust. Serve with: Chinese egg noodles or rice noodles and a glass of Riesling."
Prep/Cook Time: 30 Minutes, Servings: 4
You can view this online at https://stayingsharp.aarp.org/recipes/tofu-broccoli-stir-fry/.
Ingredients
1/2 cup vegetable broth or reduced-sodium chicken broth
1/4 cup dry sherry or rice wine
3 tablespoons reduced-sodium soy sauce
3 tablespoons cornstarch, divided
2 tablespoons plus 1 teaspoons sugar
1/4 teaspoon crushed red pepper, or more to taste
1 14-ounce package extra-firm water-packed tofu, drained
1/4 teaspoon salt
2 tablespoons canola oil, divided
1 tablespoon minced garlic
1 tablespoon minced fresh ginger
6 cups broccoli florets
3 tablespoons water
Directions
Combine broth, sherry (or rice wine), soy sauce, 1 tablespoon cornstarch, sugar and crushed red pepper in a small bowl. Set aside.
Cut tofu into 3/4-inch cubes and pat dry, then sprinkle with salt. Place the remaining 2 tablespoons cornstarch in a large bowl. Add the tofu; toss gently to coat. Heat 1 tablespoon oil in a large nonstick skillet or wok over medium-high heat. Add the tofu; cook, undisturbed, until browned, about 3 minutes. Gently turn and cook, stirring occasionally, until browned all over, 2 to 3 minutes more. Transfer to a plate.
Reduce heat to medium. Add the remaining 1 tablespoon oil, garlic and ginger; cook until fragrant, about 30 seconds. Add broccoli and water; cover and cook, stirring once or twice, until tender-crisp, 2 to 4 minutes. Stir the reserved broth mixture and add to the pan. Cook until the sauce has thickened, 1 to 2 minutes. Return the tofu to the pan; toss to combine with the broccoli and sauce.
MIDNIGHT PASTA WITH ROASTED GARLIC, OLIVE OIL AND CHILE
This is from Ali Slagle in The New York Times cooking enewsletter. For this recipe, Ali wrote, "This recipe is a version of aglio e olio pasta, which is often known as midnight pasta because it can be made quickly with a few pantry staples: garlic, olive oil, red-pepper flakes and pasta. This recipe takes a bit more time because it calls for roasting the garlic first, but doing so adds a complex, mellow flavor to the entire dish. If you’re a planner, you could even roast a couple of heads of garlic in advance. (Roasted garlic will keep in an airtight container in the refrigerator for up to two weeks and in the freezer for up to two months.) Add whatever vegetables or proteins look good to you."
Time: 1 hour; Yield: 4 servings
To view this yumminess online, go to https://cooking.nytimes.com/recipes/1020668-midnight-pasta-with-roasted-garlic-olive-oil-and-chile. And while you're at it, if you haven't signed up for The New York Times cooking enewsletter, you really should; it's well worth it, with tons of delicious recipes.
Ingredients
1 large head of garlic
Kosher salt
1/2 cup plus 1 teaspoon extra-virgin olive oil
1 cup firmly packed parsley leaves
1 pound spaghetti or other long pasta
1/2 teaspoon red-pepper flakes, plus more for garnish
Black pepper
Freshly grated Parmesan, for serving
Preparation
Heat the oven to 400 degrees. Cut off the top 1/4 inch of the head of garlic to expose the top of the cloves, then place on a piece of foil, cut-side up. Sprinkle exposed cloves with salt, then drizzle with 1 teaspoon oil. Wrap the garlic in the foil and roast until soft and golden brown, 40 to 50 minutes.
When you’re ready to make the pasta, bring a large pot of salted water to a boil. Finely chop the parsley leaves. Add pasta to the boiling water and cook according to package instructions until al dente. Reserve 1 cup of the pasta water, then drain the pasta.
While the pasta cooks, in a large Dutch oven or skillet, heat the remaining 1/2 cup oil over medium heat. Squeeze the roasted garlic cloves into the oil and cook, breaking them up with your spoon, until very fragrant, 2 to 3 minutes. Add the red-pepper flakes and a few generous grinds of pepper. Remove the pan from the heat to infuse the oil while the pasta finishes cooking.
When the pasta’s done, heat the garlic oil over medium, then add the cooked pasta, 1/2 cup reserved pasta water and the parsley, and simmer, tossing constantly and adding more pasta water as needed, until the pasta is glossed with sauce.
Serve with more red-pepper flakes, black pepper and Parmesan.
CARROT RISOTTO WITH CHILE CRISP
This is from Alexa Weibel in The New York Times cooking enewsletter. For this recipe, Alexa wrote, "Simple yet surprising, this pantry risotto is a study in contrasts: Luscious, creamy risotto is topped with caramelized carrots that are roasted with spicy chile crisp while you make the rice. The risotto base — a classic approach using shallots, garlic and white wine — is the foundation for a cheap though lush meal that can be cobbled together with pantry ingredients. This one is subtly sweetened with freshly grated carrots, then topped with a pile of smoky roasted carrots. Don’t underestimate the versatility of chile crisp: This tingly, crunchy condiment can animate any number of rich dishes like risotto, pizza and macaroni and cheese with a robust dose of heat. In recipes, as in life, opposites attract."
Time: 30 minutes; Yield: 4 servings
To view this online, go to https://cooking.nytimes.com/recipes/1024086-carrot-risotto-with-chile-crisp. While you're at it, if you haven't signed up for The New York Times cooking enewsletter, you should.
Ingredients
2-1/4 pounds carrots, peeled
2 tablespoons store-bought or homemade chile crisp, plus more for serving
Kosher salt (such as Diamond Crystal) and black pepper
5 cups chicken or vegetable stock
4 tablespoons unsalted butter
1 large shallot, minced
3 garlic cloves, finely chopped
1/2 teaspoon ground coriander
1/2 cup dry white wine
1-1/2 cups/10 ounces arborio rice
2-1/2 ounces finely grated Parmesan (about 1-1/4 cups, packed), plus more for serving (optional)
Preparation
Heat the oven to 400 degrees. Prep the carrots: If you’ve got a food processor, roughly chop 3/4 pound carrots. Add them to the bowl of your food processor; pulse until they form very small, confetti-like flecks no larger than 1/4-inch big ((you should have about 2 cups); set aside. (You can also coarsely grate the carrots using a box grater.) Slice the remaining 1-1/2 pounds carrots on a sharp diagonal about 1/4-inch thick; transfer to a baking sheet. Toss the sliced carrots with 2 tablespoons chile crisp. (If your chile crisp is predominantly crunchy bits, you can thin it with a little canola or vegetable oil, if needed.) Season the carrots generously with salt and pepper and bake until tender, about 15 minutes, stirring halfway through.
Add the stock to a lidded saucepan (any size that will hold it will do); cover and warm over low.
In a medium saucepan, melt 2 tablespoons butter over medium-high heat. Add the uncooked carrots, shallot, garlic and coriander; season generously with salt and pepper. Cook, stirring frequently, until very fragrant, 2 minutes.
Add the wine to the carrot mixture and cook, stirring occasionally, until mostly evaporated, about 3 minutes.
Stir the rice into the carrot mixture, reduce the heat to medium and cook, stirring, 2 minutes. Add 1 cup warmed stock and cook, stirring frequently, until the liquid is almost absorbed, about 3 minutes. Repeat 4 more times, adding warm liquid and stirring until absorbed.
Once the rice is tender and creamy and all the stock has been absorbed, add the cheese and the remaining 2 tablespoons butter; stir vigorously to combine until the risotto feels silky, creamy, luxurious. Season the risotto to taste with salt and pepper.
Divide risotto among shallow bowls or plates and top with the roasted carrots. Serve with additional chile crisp, for drizzling on top.
SLOW-COOKER VEGETABLE MINESTRONE SOUP
This is from Eating Well, and begins, "A winter classic, this crock pot version of minestrone is heavy on the vegetables and light on the pasta, keeping carbs in check while providing plenty of flavor."
Prep Time: 30 minutes; Additional Time: 6 hours; Total Time: 6 hours 30 minutes; Yield: 8 servings
To view this online, go to https://www.eatingwell.com/recipe/269114/slow-cooker-vegetable-minestrone-soup/.
Ingredients
4 large carrots, peeled and chopped
3 stalks celery, chopped
1 small red onion, chopped
3 cloves garlic, minced
2 cups fresh green beans, trimmed and cut into 2-inch pieces
2 (15 ounce) cans no-sodium-added red kidney beans, rinsed
2 (15 ounce) cans no-sodium-added diced tomatoes, undrained
6 cups no-sodium-added vegetable broth, such as Kitchen Basics
2 tablespoons Italian seasoning
1 teaspoon crushed red pepper
3/4 teaspoon salt, divided
1/2 teaspoon ground pepper
1 large zucchini, chopped
4 ounces whole-wheat pasta elbows or other small pasta (about 1 cup)
1/2 cup freshly grated Parmesan cheese
Directions
Combine carrots, celery, onion, garlic, green beans, kidney beans, tomatoes, broth, Italian seasoning, crushed red pepper, 1/4 teaspoon salt, and pepper in a 6- to 8-qt. slow cooker. Cover and cook on Low for 6 to 8 hours.
Stir in zucchini, pasta, and the remaining 1/2 teaspoon salt. Cover and cook on Low until the pasta is tender, 15 to 20 minutes more. Serve immediately, topping each serving with about 1 1/2 tablespoons Parmesan.
Tips
Equipment: 6- to 8-qt. slow cooker
Wednesday, May 17, 2023
Tempeh
For years, I've seen Tempeh in grocery stores and given serious thought of trying it. But I was never sure how to cook it: Do I pan-fry it? Use it in recipes? If so, what recipes? I really wasn't sure. While I was curious about tempeh, I figured there was always the chance that I'd buy it, put it in the refrigerator, and forget about it until months later when it ended up being thrown out.
If you're the same way, curious about trying it, but not sure what to do with tempeh, here are six yummy recipes to get you started. Check out the Easy Vegan Tempeh Chili, the Vegan Tempeh Reubens, and the rest of today's tempeh recipes. Enjoy!
BBQ TEMPEH BURGERS
This is from Vegetarian Times, and can be found at https://www.vegetariantimes.com/vegan-vegetarian-recipes/entrees/5-healthy-plant-based-burger-recipes/. The recipe begins, “The nutty flavor and meaty texture of tempeh makes it a natural fit for veggie burgers, and ounce for ounce, it contains twice the protein as tofu. Adding pinto beans means a big magnesium boost, which can help reduce your risk for diseases such as diabetes.”
Hands-On Time: 25 Minutes; Cook Time: 8 Minutes; Makes: 4 Servings
Ingredients
2 tsp oil
1 cup onions, chopped
1 cup carrots, chopped
1/4 tsp salt
2 cloves garlic, chopped
1 cup cooked or canned pinto beans, rinsed and drained
1/4 cup wheat germ
juice of 1/2 lime
1 tbsp tomato paste
1 tbsp almond or peanut butter
1 tbsp maple syrup
1 tbsp soy sauce
1 tsp chili powder
1/4 tsp liquid smoke, optional
1 (8 oz) package tempeh, cubed
2 tbsp sesame seeds
4 hamburger buns
1/3 cup low-sugar barbecue sauce
1 cup roasted red peppers, sliced
2 cups cabbage, shredded
Directions
Heat oil in a skillet over medium. Add onions, carrots and salt and cook until onions have softened and darkened, about 5 minutes. Add garlic and cook 1 minute. To a food processor container, add cooked vegetables, pinto beans, wheat germ, lime juice, tomato paste, nut butter, maple syrup, soy sauce, chili powder and liquid smoke (if using). Pulse until beans are roughly mashed but not pureed. Add tempeh and pulse until just incorporated. Form into 4 patties. Spread sesame seeds out on a plate and coat both sides of burgers with seeds. Refrigerate at least 30 minutes. Heat grill to medium and grease grates. Cook burgers until browned and warmed through, about 4 minutes per side. Serve on buns with equal amounts of barbecue sauce, red peppers and cabbage.
Nutrition Facts (per serving): calories 432, fat 16 g, carbs 56 g, fiber 11 g, sugar 7 g, protein 23 g, sodium 472 mg
Nutrition Boost: The beans and cabbage in this burger provide an insane amount of belly-friendly dietary fiber.
GLAZED MAPLE-MUSTARD TEMPEH STRIPS WITH COLLARDS
This one, from the September 2015 issue of Vegetarian Times, page 44, begins, “Sweet and sticky with just a little kick, these sliced tempeh strips are briefly marinated, baked, then re-glazed to trap in maximum flavor and tender texture.” Serves 6 in 30 minutes or less.
To view this online, click here.
Ingredients
2 8-oz. pkg. tempeh, sliced into 1/2-inch strips
1/3 cup maple syrup
1/4 cup orange juice
1/4 cup safflower oil, divided
2 Tbs. ketchup
2 Tbs. Dijon mustard
1 Tbs. sriracha sauce
1 Tbs. low-sodium tamari
1 tsp. freshly ground black pepper
1/4 tsp. ground cinnamon
2 cloves garlic, minced (2 tsp.)
2 12-oz. bunches collard greens, stems and ribs removed, leaves thinly sliced
2 cups frozen fire roasted corn, thawed
Directions
Place tempeh strips in medium heat-proof bowl. Set aside.
Whisk together maple syrup, orange juice, 2 Tbs. oil, ketchup, mustard, sriracha, tamari, pepper, and cinnamon in medium saucepan. Bring to a simmer over medium heat, and cook 5 to 7 minutes, or until slightly thickened. Pour hot mixture over tempeh strips, cover, and let marinate 30 minutes, or overnight.
Preheat oven to 350°F. Line baking sheet with foil, and coat with cooking spray. Arrange marinated tempeh strips on prepared baking sheet; reserve marinade. Cover baking sheet tightly with foil, and bake 15 minutes. Remove foil, and flip tempeh pieces. Bake, uncovered, 5 minutes more, or until tempeh is slightly browned. Remove from oven, and brush tempeh with remaining glaze.
Meanwhile, heat remaining 2 Tbs. oil in large saucepan over medium-high heat. Add garlic, and cook 30 seconds. Add collard greens in two batches, wilting first batch before adding second. Stir in corn, and season with salt and pepper, if desired. Cook 5 to 7 minutes or until greens are tender, stirring occasionally. Serve topped with tempeh slices.
nutritional information Per Per serving (1 cup greens and 4 slices tempeh): Calories: 370; Protein: 18 g; Total Fat: 19 g; Saturated Fat: 2 g; Carbohydrates: 37 g; Cholesterol: 0 mg; Sodium: 358 mg; Fiber: 5 g; Sugar: 17 g; Vegan
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
SPINACH LASAGNA
This comes from the January 2008 issue of Vegetarian Times, and begins, "'Many people don't know that the crock inside a slow cooker is ovenproof and you can transfer a dish like lasagna into the oven (up to 400°F) for 10 minutes to brown the top,' says Golino. Just be sure the pot is hot, to avoid drastic temperature changes that can cause it to crack." Serves 8.
To view this online, click here.
Ingredients
1 medium onion, quartered
1 cup fresh basil leaves
1 Tbs. dried oregano
2 cloves garlic, peeled, plus 1 clove minced (1 tsp.), divided
1 8-oz. pkg. tempeh, cut into chunks
1 28-oz. can chopped fire-roasted tomatoes
2 Tbs. olive oil, plus more for oiling slow cooker
1 tsp. salt
1/2 tsp. ground black pepper
2 10-oz. pkgs. frozen spinach, thawed and drained
8 oven-ready lasagna noodles
1 16-oz. jar roasted red peppers, rinsed and drained
1 16-oz. container low-fat ricotta cheese, divided
1 cup grated Swiss cheese, divided
Directions
Place onion, basil, oregano, and 2 whole garlic cloves in food processor; pulse 6 times, or until onion and garlic are chopped. Add tempeh, and pulse until tempeh is ground. Add tomatoes, oil, salt, and pepper; pulse until chunky sauce forms.
Combine spinach and minced garlic in bowl, and season with salt and pepper.
Coat bottom and sides of 4-quart slow cooker with oil. Spread 1 cup tomato sauce over bottom, and cover with layer of lasagna noodles, breaking them in pieces to fit around edges. Spread 3/4 cup spinach mixture over top. Place 1 layer roasted red peppers over spinach, and top with 3/4 cup ricotta. Spread 1 cup tomato sauce over ricotta. Sprinkle with 1/3 cup Swiss cheese. Repeat, layering noodles, spinach, peppers, ricotta, Swiss cheese, and tomato sauce. Top with 1 more layer noodles and remaining spinach, tomato sauce, ricotta, and Swiss cheese.
Cook 4 hours on high or 6 hours on low. Let stand uncovered 10 minutes before serving.
nutritional information Per SERVING: Calories: 322; Protein: 22 g; Total Fat: 14 g; Saturated Fat: 5.5 g; Carbohydrates: 32 g; Cholesterol: 31 mg; Sodium: 762 mg; Fiber: 6 g; Sugar: 8 g
VEGAN TEMPEH REUBENS
I spent years eating reubens, and really missed them when I became a vegetarian. This vegan recipe, from Vegetarian Times, helps me out. It begins, “Thinly sliced tempeh simmered in a flavorful broth makes a great sandwich "meat" in this deli classic. Look for Follow Your Heart vegan cheese, which melts better than other brands.”
Makes 8 servings
Click here to view online.
Ingredients
Seasoned Tempeh
1/4 cup Bragg Liquid Aminos
1 small onion, quartered
2 cloves garlic, peeled
1 bay leaf
1 8-oz. pkg. tempeh, sliced
Thousand Island Dressing
1/4 cup vegan mayonnaise
3 Tbs. relish
2 Tbs. ketchup
Sandwiches
16 slices rye bread
5 oz. vegan Monterey Jack cheese, sliced
2 cups sauerkraut
Preparation
To prepare Seasoned Tempeh:
Combine liquid aminos, onion, garlic, bay leaf, and 2 cups water in saucepan over medium heat. Add tempeh slices, and bring to a simmer. Reduce heat to medium-low, and simmer 20 minutes. Cover, and let tempeh cool in broth.
To make Thousand Island Dressing:
Stir together mayonnaise, relish, and ketchup in small bowl.
To make Sandwiches:
Toast 8 slices bread. Set aside. Drain tempeh, and discard liquid, onion, garlic, and bay leaf. Place 3 slices tempeh on each slice of remaining bread. Top with cheese slices. Toast or broil 3 to 5 minutes, or until cheese has melted.
Top each sandwich with 1/4 cup sauerkraut. Spread toasted bread slices with Thousand Island Dressing. Place tops on sandwiches, and slice in half.
Calories: 276; Carbohydrate Content: 33 g; Fat Content: 9 g; Fiber Content: 6 g; Protein Content: 14 g; Saturated Fat Content: 1 g; Sodium Content: 971 mg; Sugar Content: 5 g
UPDATED IRISH STEW
This is from Vegetarian Times, and begins, “This stew tastes even better as leftovers, once the flavors have had a chance to develop. Serve it over mashed potatoes for a deliciously comforting meal. Traditional Irish stout is not vegan, but to find a beer that is, log on to veganconnection.com.”
Makes 2 servings.
To view this online, click here.
Ingredients
1 Tbs. olive oil
10 small frozen pearl onions, thawed
1 medium carrot, cut into 1/2-inch pieces (2/3 cup)
1 Tbs. flour
4 oz. seitan, cut into 1-inch pieces
2 slices smoky tempeh bacon, cut into 1/2-inch pieces
1 clove garlic, minced (1 tsp.)
1 tsp. fresh thyme, chopped
1 cup stout beer
1 14-oz. can low-sodium vegetable broth
6 oz. butternut squash, cut into 1/2-inch cubes (1 cup)
1/3 cup frozen shelled edamame
Preparation
Heat oil in saucepan over medium-high heat. Add onions and carrot, and cook 5 minutes. Stir in flour, and cook 2 minutes more. Add seitan, tempeh bacon, garlic, and thyme, and cook 2 minutes.
Pour in beer, and bring mixture to a boil. Cook 3 minutes, stirring and scraping any bits that may be stuck to bottom. Add vegetable broth and butternut squash, and bring to a simmer. Reduce heat to medium-low, and cook 20 minutes. Add edamame and cook 10 minutes more. Season with salt and pepper, and serve.
Nutrition Information: Calories: 308; Carbohydrate Content: 36 g; Fat Content: 8.5 g; Fiber Content: 6 g; Protein Content: 23 g; Saturated Fat Content: 1 g; Sodium Content: 384 mg; Sugar Content: 7 g
If you're the same way, curious about trying it, but not sure what to do with tempeh, here are six yummy recipes to get you started. Check out the Easy Vegan Tempeh Chili, the Vegan Tempeh Reubens, and the rest of today's tempeh recipes. Enjoy!
BBQ TEMPEH BURGERS
This is from Vegetarian Times, and can be found at https://www.vegetariantimes.com/vegan-vegetarian-recipes/entrees/5-healthy-plant-based-burger-recipes/. The recipe begins, “The nutty flavor and meaty texture of tempeh makes it a natural fit for veggie burgers, and ounce for ounce, it contains twice the protein as tofu. Adding pinto beans means a big magnesium boost, which can help reduce your risk for diseases such as diabetes.”
Hands-On Time: 25 Minutes; Cook Time: 8 Minutes; Makes: 4 Servings
Ingredients
2 tsp oil
1 cup onions, chopped
1 cup carrots, chopped
1/4 tsp salt
2 cloves garlic, chopped
1 cup cooked or canned pinto beans, rinsed and drained
1/4 cup wheat germ
juice of 1/2 lime
1 tbsp tomato paste
1 tbsp almond or peanut butter
1 tbsp maple syrup
1 tbsp soy sauce
1 tsp chili powder
1/4 tsp liquid smoke, optional
1 (8 oz) package tempeh, cubed
2 tbsp sesame seeds
4 hamburger buns
1/3 cup low-sugar barbecue sauce
1 cup roasted red peppers, sliced
2 cups cabbage, shredded
Directions
Heat oil in a skillet over medium. Add onions, carrots and salt and cook until onions have softened and darkened, about 5 minutes. Add garlic and cook 1 minute. To a food processor container, add cooked vegetables, pinto beans, wheat germ, lime juice, tomato paste, nut butter, maple syrup, soy sauce, chili powder and liquid smoke (if using). Pulse until beans are roughly mashed but not pureed. Add tempeh and pulse until just incorporated. Form into 4 patties. Spread sesame seeds out on a plate and coat both sides of burgers with seeds. Refrigerate at least 30 minutes. Heat grill to medium and grease grates. Cook burgers until browned and warmed through, about 4 minutes per side. Serve on buns with equal amounts of barbecue sauce, red peppers and cabbage.
Nutrition Facts (per serving): calories 432, fat 16 g, carbs 56 g, fiber 11 g, sugar 7 g, protein 23 g, sodium 472 mg
Nutrition Boost: The beans and cabbage in this burger provide an insane amount of belly-friendly dietary fiber.
GLAZED MAPLE-MUSTARD TEMPEH STRIPS WITH COLLARDS
This one, from the September 2015 issue of Vegetarian Times, page 44, begins, “Sweet and sticky with just a little kick, these sliced tempeh strips are briefly marinated, baked, then re-glazed to trap in maximum flavor and tender texture.” Serves 6 in 30 minutes or less.
To view this online, click here.
Ingredients
2 8-oz. pkg. tempeh, sliced into 1/2-inch strips
1/3 cup maple syrup
1/4 cup orange juice
1/4 cup safflower oil, divided
2 Tbs. ketchup
2 Tbs. Dijon mustard
1 Tbs. sriracha sauce
1 Tbs. low-sodium tamari
1 tsp. freshly ground black pepper
1/4 tsp. ground cinnamon
2 cloves garlic, minced (2 tsp.)
2 12-oz. bunches collard greens, stems and ribs removed, leaves thinly sliced
2 cups frozen fire roasted corn, thawed
Directions
Place tempeh strips in medium heat-proof bowl. Set aside.
Whisk together maple syrup, orange juice, 2 Tbs. oil, ketchup, mustard, sriracha, tamari, pepper, and cinnamon in medium saucepan. Bring to a simmer over medium heat, and cook 5 to 7 minutes, or until slightly thickened. Pour hot mixture over tempeh strips, cover, and let marinate 30 minutes, or overnight.
Preheat oven to 350°F. Line baking sheet with foil, and coat with cooking spray. Arrange marinated tempeh strips on prepared baking sheet; reserve marinade. Cover baking sheet tightly with foil, and bake 15 minutes. Remove foil, and flip tempeh pieces. Bake, uncovered, 5 minutes more, or until tempeh is slightly browned. Remove from oven, and brush tempeh with remaining glaze.
Meanwhile, heat remaining 2 Tbs. oil in large saucepan over medium-high heat. Add garlic, and cook 30 seconds. Add collard greens in two batches, wilting first batch before adding second. Stir in corn, and season with salt and pepper, if desired. Cook 5 to 7 minutes or until greens are tender, stirring occasionally. Serve topped with tempeh slices.
nutritional information Per Per serving (1 cup greens and 4 slices tempeh): Calories: 370; Protein: 18 g; Total Fat: 19 g; Saturated Fat: 2 g; Carbohydrates: 37 g; Cholesterol: 0 mg; Sodium: 358 mg; Fiber: 5 g; Sugar: 17 g; Vegan
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
SPINACH LASAGNA
This comes from the January 2008 issue of Vegetarian Times, and begins, "'Many people don't know that the crock inside a slow cooker is ovenproof and you can transfer a dish like lasagna into the oven (up to 400°F) for 10 minutes to brown the top,' says Golino. Just be sure the pot is hot, to avoid drastic temperature changes that can cause it to crack." Serves 8.
To view this online, click here.
Ingredients
1 medium onion, quartered
1 cup fresh basil leaves
1 Tbs. dried oregano
2 cloves garlic, peeled, plus 1 clove minced (1 tsp.), divided
1 8-oz. pkg. tempeh, cut into chunks
1 28-oz. can chopped fire-roasted tomatoes
2 Tbs. olive oil, plus more for oiling slow cooker
1 tsp. salt
1/2 tsp. ground black pepper
2 10-oz. pkgs. frozen spinach, thawed and drained
8 oven-ready lasagna noodles
1 16-oz. jar roasted red peppers, rinsed and drained
1 16-oz. container low-fat ricotta cheese, divided
1 cup grated Swiss cheese, divided
Directions
Place onion, basil, oregano, and 2 whole garlic cloves in food processor; pulse 6 times, or until onion and garlic are chopped. Add tempeh, and pulse until tempeh is ground. Add tomatoes, oil, salt, and pepper; pulse until chunky sauce forms.
Combine spinach and minced garlic in bowl, and season with salt and pepper.
Coat bottom and sides of 4-quart slow cooker with oil. Spread 1 cup tomato sauce over bottom, and cover with layer of lasagna noodles, breaking them in pieces to fit around edges. Spread 3/4 cup spinach mixture over top. Place 1 layer roasted red peppers over spinach, and top with 3/4 cup ricotta. Spread 1 cup tomato sauce over ricotta. Sprinkle with 1/3 cup Swiss cheese. Repeat, layering noodles, spinach, peppers, ricotta, Swiss cheese, and tomato sauce. Top with 1 more layer noodles and remaining spinach, tomato sauce, ricotta, and Swiss cheese.
Cook 4 hours on high or 6 hours on low. Let stand uncovered 10 minutes before serving.
nutritional information Per SERVING: Calories: 322; Protein: 22 g; Total Fat: 14 g; Saturated Fat: 5.5 g; Carbohydrates: 32 g; Cholesterol: 31 mg; Sodium: 762 mg; Fiber: 6 g; Sugar: 8 g
VEGAN TEMPEH REUBENS
I spent years eating reubens, and really missed them when I became a vegetarian. This vegan recipe, from Vegetarian Times, helps me out. It begins, “Thinly sliced tempeh simmered in a flavorful broth makes a great sandwich "meat" in this deli classic. Look for Follow Your Heart vegan cheese, which melts better than other brands.”
Makes 8 servings
Click here to view online.
Ingredients
Seasoned Tempeh
1/4 cup Bragg Liquid Aminos
1 small onion, quartered
2 cloves garlic, peeled
1 bay leaf
1 8-oz. pkg. tempeh, sliced
Thousand Island Dressing
1/4 cup vegan mayonnaise
3 Tbs. relish
2 Tbs. ketchup
Sandwiches
16 slices rye bread
5 oz. vegan Monterey Jack cheese, sliced
2 cups sauerkraut
Preparation
To prepare Seasoned Tempeh:
Combine liquid aminos, onion, garlic, bay leaf, and 2 cups water in saucepan over medium heat. Add tempeh slices, and bring to a simmer. Reduce heat to medium-low, and simmer 20 minutes. Cover, and let tempeh cool in broth.
To make Thousand Island Dressing:
Stir together mayonnaise, relish, and ketchup in small bowl.
To make Sandwiches:
Toast 8 slices bread. Set aside. Drain tempeh, and discard liquid, onion, garlic, and bay leaf. Place 3 slices tempeh on each slice of remaining bread. Top with cheese slices. Toast or broil 3 to 5 minutes, or until cheese has melted.
Top each sandwich with 1/4 cup sauerkraut. Spread toasted bread slices with Thousand Island Dressing. Place tops on sandwiches, and slice in half.
Calories: 276; Carbohydrate Content: 33 g; Fat Content: 9 g; Fiber Content: 6 g; Protein Content: 14 g; Saturated Fat Content: 1 g; Sodium Content: 971 mg; Sugar Content: 5 g
UPDATED IRISH STEW
This is from Vegetarian Times, and begins, “This stew tastes even better as leftovers, once the flavors have had a chance to develop. Serve it over mashed potatoes for a deliciously comforting meal. Traditional Irish stout is not vegan, but to find a beer that is, log on to veganconnection.com.”
Makes 2 servings.
To view this online, click here.
Ingredients
1 Tbs. olive oil
10 small frozen pearl onions, thawed
1 medium carrot, cut into 1/2-inch pieces (2/3 cup)
1 Tbs. flour
4 oz. seitan, cut into 1-inch pieces
2 slices smoky tempeh bacon, cut into 1/2-inch pieces
1 clove garlic, minced (1 tsp.)
1 tsp. fresh thyme, chopped
1 cup stout beer
1 14-oz. can low-sodium vegetable broth
6 oz. butternut squash, cut into 1/2-inch cubes (1 cup)
1/3 cup frozen shelled edamame
Preparation
Heat oil in saucepan over medium-high heat. Add onions and carrot, and cook 5 minutes. Stir in flour, and cook 2 minutes more. Add seitan, tempeh bacon, garlic, and thyme, and cook 2 minutes.
Pour in beer, and bring mixture to a boil. Cook 3 minutes, stirring and scraping any bits that may be stuck to bottom. Add vegetable broth and butternut squash, and bring to a simmer. Reduce heat to medium-low, and cook 20 minutes. Add edamame and cook 10 minutes more. Season with salt and pepper, and serve.
Nutrition Information: Calories: 308; Carbohydrate Content: 36 g; Fat Content: 8.5 g; Fiber Content: 6 g; Protein Content: 23 g; Saturated Fat Content: 1 g; Sodium Content: 384 mg; Sugar Content: 7 g
Tuesday, May 16, 2023
Double-Post Tuesday
Besides being Taco Tuesday, it's also Double-Post Tuesday. Today's offerings include Best Black Bean Soup and Vegan Lasagna. Enjoy!
VEGAN ICE CREAM SANDWICHES
This was in the June 2016 issue of Vegetarian Times (page 10), and begins, “These ice cream sandwiches are the perfect treat to satisfy your (and your kiddos’) warm-weather sweet tooth - and they’re bound to make you love summer as much as you did as a child.” Unfortunately, there was no link on the website going directly to this recipe.
Ingredients
Ice Cream
3 ripe bananas
1 Tbs. non-dairy milk
2 tsp. maple syrup, optional
1 tsp. vanilla extract
Cookies
1/2 cup all-natural peanut butter, smooth or chunky
1/2 cup cooked white beans, rinsed and drained
1/2 cup gluten-free old-fashioned oats
2 Tbs. unsweetened applesauce
1 Tbs. pure maple syrup
1 tsp. vanilla extract
1/2 tsp. baking soda
1/4 tsp. salt
1/3 cup non-dairy chocolate chips, optional, plus more for rolling, optional
Directions
To make Ice Cream: Line 4-by-6-inch baking dish with parchment paper, allowing paper to hang over sides.
Bland all ingredients in high-speed blender until smooth. Spread in prepared dish, and freeze 2 hours, or until set.
To make Cookies: Preheat oven to 350 degrees F. Line baking sheet with parchment paper.
Blend all ingredients (except chocolate chips) in food processor until dough forms. Fold in chocolate chips, if using.
Roll dough into twelve 1-Tbs. balls, and place on prepared baking sheets. Flatten down into 2-inch circles.
Bake 12 to 15 minutes, or until light brown along edges. Cool on baking sheet. Transfer to freezer until ready to assemble.
Unmold Ice Cream, and cut into 6 disks using 2-inch round cutter. Place each disk between 2 cooks. Roll edges in chocolate chips, if desired. Freeze until fully set.
HONEY BEE AMBROSIA
This is from the infamous long-since-forgotten emailing list. Makes 4 to 6 servings.
Ingredients
4 medium oranges
1 medium banana
1/2 cup orange juice
1/4 cup honey
2 tbsp lemon juice
1/4 cup flaked coconut
Directions
Pare oranges. Cut crosswise into thin slices. Place in serving bowl. Peel bananas. Cut thin slices. Place in the bowl with oranges. Toss fruits. Blend orange juice, honey & lemon juice. Pour over fruits. Sprinkle with coconut.
VEGAN LASAGNA
This comes from Lena Abraham on Delish, and begins, “A lasagna you can feel good about.”
Total Time: 1 hour 45 minutes; Prep Time: 15 minutes; Level: Easy; Serves: 10-12
To view this online, click here.
Ingredients
For the Lasagna
1 box lasagna noodles
1 (14-oz) package firm tofu, drained
kosher salt
Freshly ground black pepper
1 tbsp. olive oil
1 large onion, chopped
3 garlic cloves, minced
2 tsp. dried oregano, divided
1 (8-oz) package baby bella mushrooms, sliced
2 (10-oz) packages frozen spinach, thawed and drained of excess liquid
For the White Sauce
1/4 c. olive oil
1/4 c. all-purpose flour
2 1/2 c. almond milk (or other non-dairy milk)
2 tbsp. nutritional yeast
1/2 tsp. garlic powder
kosher salt
Freshly ground black pepper
2 c. marinara
3 tomatoes, thinly sliced
1/4 c. thinly sliced basil, for garnish
Directions
Preheat oven to 350º. Bring a large pot of salted boiling water to a boil and cook lasagna noodles until al dente. Drain.
Wrap tofu in a clean kitchen cloth or paper towels and place on a large plate. Place a pan or heavy plate on top of tofu in order to press out as much liquid as possible. Let sit for at least 30 minutes. When drained, crumble with two forks and season with salt and pepper. Set aside.
In a large skillet over medium heat, heat oil. Add onion and garlic and season with salt, pepper, and 1 tsp oregano. Add mushrooms and cook until softened, 3 to 4 minutes. Stir in thawed and drained spinach until completely combined. Remove from heat and set aside vegetables.
Wipe out skillet and return to medium heat to make white sauce: Add olive oil and heat until shimmering but not smoking. Add flour and whisk to combine. Cook until lightly golden and nutty, 1 to 2 minutes. Whisk in nut milk until smooth. Stir in nutritional yeast and garlic powder and season with salt and pepper. Bring to a simmer and let cook until thickened, 8 to 10 minutes.
Build lasagna: In a large baking dish, spoon 1/4 c marinara into an even layer, then add a layer of noodles. Top with an even layer of vegetable mixture, tofu, marinara, and white sauce. Repeat until all ingredients are used, ending in marinara. Add a single layer of tomato rounds and season with salt, pepper and remaining oregano.
Bake 35 to 40 minutes, until tomatoes are cooked and lasagna is heated through. Remove from oven and let cool slightly. Garnish with basil and serve.
BEST BLACK BEAN SOUP
This comes from Julia Moskin in The New York Times cooking e-newsletter. Julia wrote, “This American classic can be a perfect dish: big-tasting, filling, nutritious, easy and very possibly vegetarian. With their rich natural broth, turtle beans do not need bacon, ham or any meat ingredient to make a satisfying soup. Black bean soup recipes have a tendency to turn out sludgy or bland, but the trick here is to season generously, and purée sparingly. The beans should be swimming in liquid, not sitting in sludge: The more beans are puréed, the more starch is released into the soup. For flavor, this recipe deploys marinated chipotle chiles, but a tablespoon each of ground cumin and ground coriander make a good heat-free substitute. (A note: Since there is acid from the wine here, if your tap water is hard there might be a reaction that will prevent the beans from softening. To be safe, add the wine later, along with the stock. And if there is any question about the hardness of your water, use distilled.)”
Yield: 10 servings; Time: About 2 hours
This was featured in “Rediscovering Black Bean Soup”, and can be viewed online at https://cooking.nytimes.com/recipes/1018592-best-black-bean-soup.
Ingredients
For the Soup
1 small (7-ounce) can chipotle chiles in adobo (see note)
2 tablespoons olive oil
2 carrots, peeled and chopped
2 onions, peeled and chopped
4 garlic cloves, minced
1 cup red wine
2 jalapeño peppers, seeded and chopped
1 pound dry black beans (do not soak)
2 quarts mild vegetable or chicken stock
1 tablespoon dried oregano, preferably Mexican
2 bay leaves
1 tablespoon kosher salt
1 teaspoon ground black pepper
Red wine vinegar, to taste
For the Pickled Onions and Garnishes (Optional):
1 small red onion, peeled and thinly sliced
Freshly squeezed juice of 2 limes
Salt
Sour cream or Mexican crema
Whole cilantro leaves
Thinly sliced fresh chiles
Sliced avocado
Preparation:
Empty the can of chiles into a blender or food processor. Purée until smooth, scrape into a container, and set aside. Put on a teakettle of water to boil, and keep hot.
In a large, heavy pot, heat olive oil over medium heat until shimmering. Add carrots, onions and garlic and cook, stirring, until softened but not browned, 5 to 8 minutes.
Pour in wine and let simmer until pan is almost dry and vegetables are coated. Add jalapeños and cook, stirring, just until softened, 2 minutes. Push the vegetables out to the edges of the pot and dollop 2 teaspoons of chipotle purée in the center. Let fry for a minute and then stir together with the vegetables.
Add beans, stock, oregano and bay leaves. Stir, bring to a boil, and let boil 10 to 15 minutes. Reduce the heat to a simmer and cook, partly covered, stirring occasionally and adding hot water as needed to keep the soup liquid and runny, not sludgy. Continue cooking until beans are just softened and fragrant, 1 to 2 hours. Add salt and pepper and keep cooking until beans are soft.
Meanwhile, make the pickled onions, if using: In a bowl, combine sliced onions, lime juice and a sprinkling of salt. Let soften at room temperature until crunchy and tart, about 30 minutes. Drain and rinse with cold water. Squeeze dry in paper towels and refrigerate until ready to serve. If desired, chop coarsely before serving.
Adjust the texture of the soup: The goal is to combine whole beans, soft chunks and a velvety broth. Some beans release enough starch while cooking to produce a thick broth without puréeing. If soup seems thin, use an immersion blender or blender to purée a small amount of the beans until smooth, then stir back in. Continue until desired texture is reached, keeping in mind that the soup will continue to thicken as it sits.
Heat the soup through, taste and adjust the seasonings with salt, pepper, drops of red wine vinegar and dabs of chipotle purée.
Serve in deep bowls, garnishing each serving with sour cream, pickled onions, cilantro leaves, sliced chiles and avocado as desired.
Tip
If chipotle chiles are unavailable, use 1 tablespoon each ground cumin and ground coriander. Add to vegetables at the same point in the recipe, in Step 3.
SWEET POTATO CASSEROLE
This is from the infamous long-since-forgotten emailing list.
Ingredients
4 medium Sweet potatoes or yams (about 2 lb)
1/4 cup Packed brown sugar
1/4 cup Butter
1/2 teaspoon Salt
1 Can (8 oz) crushed pineapple
1 tablespoon Packed brown sugar
1 tablespoon Butter
1 teaspoon Water
1/2 teaspoon Ground cinnamon
1/4 teaspoon Ground nutmeg
1 1/2 cups Miniature marshmallows
1/4 cup Chopped pecans
Directions
Wash sweet potatoes. Prick each 2 or 3 times with fork to allow steam to escape. Arrange in oven at least 1 inch apart. Microwave at HIGH (100%) until fork-tender, 8 to 10 mins. Cover & let stand 5 minutes.
Peel and slice potatoes. Place in 2-quart casserole. Add 1/4 cup butter and the salt. Mash until no lumps remain. Mix in pineapple. Microwave at HIGH (100%) 2 minutes. Stir and set aside.
Place 1 tablespoon brown sugar, 1 tablespoon butter, the water, cinnamon, and nutmeg in medium bowl. Microwave at HIGH (100%) until butter is melted, 1 to 1 1/2 minutes, stirring after half the time. Add marshmallows; toss to coat. Top sweet potato mixture with marshmallows. Microwave at HIGH (100 % until the marshmallows are melted and potatoes are heated through, 2 to 4 minutes. Sprinkle with pecans.
Enjoy!
ROASTED SQUASH AND APPLE CHOWDER WITH COLORFUL POTATOES
This is from the October 2013 issue of Vegetarian Times, page 76. It starts off, “Puréed roasted butternut squash provides the creamy base for a hearty chowder. If making the chowder ahead, prepare the recipe through step 3, then assemble and reheat just before serving.” Serves 8.
Ingredients
2 lb. butternut squash, peeled and cut into 3/4-inch chunks (6 cups), divided
3 medium apples, peeled and diced (3 cups), divided
2 large leeks, white parts cut into 1-inch chunks (1 cup), plus 1/2 cup thinly sliced leek greens, divided
1 Tbs. olive oil
1 Tbs. pure maple syrup
1 lb. multicolored potatoes, peeled and cut into 3/4-inch chunks
1/2 cup apple juice
1 Tbs. apple cider vinegar
Directions
Preheat oven to 350°F. Coat baking sheet with cooking spray.
Combine 5 cups butternut squash chunks, 2 cups diced apple, leek whites, oil, and maple syrup in large bowl, and season with salt and pepper, if desired. Spread squash mixture in single layer on prepared baking sheet, and roast 30 minutes, or until tender, stirring occasionally.
Cook potato chunks and remaining 1 cup butternut squash in boiling, salted water 5 to 7 minutes, or until just tender. Drain, and set aside.
Purée roasted vegetables in blender until smooth. Add purée and apple juice to large soup pot with 4 cups water. Whisk in vinegar, and heat over medium heat. Season with salt and pepper, if desired. Add boiled potatoes and squash, remaining 1 cup diced apple, and leek greens, and simmer 5 minutes, or until hot.
nutritional information Per 1 1/4-cup serving: Calories: 162; Protein: 3 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 36 g; Cholesterol: 0 mg; Sodium: 12 mg; Fiber: 4 g; Sugar: 12 g; Vegan; Gluten-Free
VEGAN ICE CREAM SANDWICHES
This was in the June 2016 issue of Vegetarian Times (page 10), and begins, “These ice cream sandwiches are the perfect treat to satisfy your (and your kiddos’) warm-weather sweet tooth - and they’re bound to make you love summer as much as you did as a child.” Unfortunately, there was no link on the website going directly to this recipe.
Ingredients
Ice Cream
3 ripe bananas
1 Tbs. non-dairy milk
2 tsp. maple syrup, optional
1 tsp. vanilla extract
Cookies
1/2 cup all-natural peanut butter, smooth or chunky
1/2 cup cooked white beans, rinsed and drained
1/2 cup gluten-free old-fashioned oats
2 Tbs. unsweetened applesauce
1 Tbs. pure maple syrup
1 tsp. vanilla extract
1/2 tsp. baking soda
1/4 tsp. salt
1/3 cup non-dairy chocolate chips, optional, plus more for rolling, optional
Directions
To make Ice Cream: Line 4-by-6-inch baking dish with parchment paper, allowing paper to hang over sides.
Bland all ingredients in high-speed blender until smooth. Spread in prepared dish, and freeze 2 hours, or until set.
To make Cookies: Preheat oven to 350 degrees F. Line baking sheet with parchment paper.
Blend all ingredients (except chocolate chips) in food processor until dough forms. Fold in chocolate chips, if using.
Roll dough into twelve 1-Tbs. balls, and place on prepared baking sheets. Flatten down into 2-inch circles.
Bake 12 to 15 minutes, or until light brown along edges. Cool on baking sheet. Transfer to freezer until ready to assemble.
Unmold Ice Cream, and cut into 6 disks using 2-inch round cutter. Place each disk between 2 cooks. Roll edges in chocolate chips, if desired. Freeze until fully set.
HONEY BEE AMBROSIA
This is from the infamous long-since-forgotten emailing list. Makes 4 to 6 servings.
Ingredients
4 medium oranges
1 medium banana
1/2 cup orange juice
1/4 cup honey
2 tbsp lemon juice
1/4 cup flaked coconut
Directions
Pare oranges. Cut crosswise into thin slices. Place in serving bowl. Peel bananas. Cut thin slices. Place in the bowl with oranges. Toss fruits. Blend orange juice, honey & lemon juice. Pour over fruits. Sprinkle with coconut.
VEGAN LASAGNA
This comes from Lena Abraham on Delish, and begins, “A lasagna you can feel good about.”
Total Time: 1 hour 45 minutes; Prep Time: 15 minutes; Level: Easy; Serves: 10-12
To view this online, click here.
Ingredients
For the Lasagna
1 box lasagna noodles
1 (14-oz) package firm tofu, drained
kosher salt
Freshly ground black pepper
1 tbsp. olive oil
1 large onion, chopped
3 garlic cloves, minced
2 tsp. dried oregano, divided
1 (8-oz) package baby bella mushrooms, sliced
2 (10-oz) packages frozen spinach, thawed and drained of excess liquid
For the White Sauce
1/4 c. olive oil
1/4 c. all-purpose flour
2 1/2 c. almond milk (or other non-dairy milk)
2 tbsp. nutritional yeast
1/2 tsp. garlic powder
kosher salt
Freshly ground black pepper
2 c. marinara
3 tomatoes, thinly sliced
1/4 c. thinly sliced basil, for garnish
Directions
Preheat oven to 350º. Bring a large pot of salted boiling water to a boil and cook lasagna noodles until al dente. Drain.
Wrap tofu in a clean kitchen cloth or paper towels and place on a large plate. Place a pan or heavy plate on top of tofu in order to press out as much liquid as possible. Let sit for at least 30 minutes. When drained, crumble with two forks and season with salt and pepper. Set aside.
In a large skillet over medium heat, heat oil. Add onion and garlic and season with salt, pepper, and 1 tsp oregano. Add mushrooms and cook until softened, 3 to 4 minutes. Stir in thawed and drained spinach until completely combined. Remove from heat and set aside vegetables.
Wipe out skillet and return to medium heat to make white sauce: Add olive oil and heat until shimmering but not smoking. Add flour and whisk to combine. Cook until lightly golden and nutty, 1 to 2 minutes. Whisk in nut milk until smooth. Stir in nutritional yeast and garlic powder and season with salt and pepper. Bring to a simmer and let cook until thickened, 8 to 10 minutes.
Build lasagna: In a large baking dish, spoon 1/4 c marinara into an even layer, then add a layer of noodles. Top with an even layer of vegetable mixture, tofu, marinara, and white sauce. Repeat until all ingredients are used, ending in marinara. Add a single layer of tomato rounds and season with salt, pepper and remaining oregano.
Bake 35 to 40 minutes, until tomatoes are cooked and lasagna is heated through. Remove from oven and let cool slightly. Garnish with basil and serve.
BEST BLACK BEAN SOUP
This comes from Julia Moskin in The New York Times cooking e-newsletter. Julia wrote, “This American classic can be a perfect dish: big-tasting, filling, nutritious, easy and very possibly vegetarian. With their rich natural broth, turtle beans do not need bacon, ham or any meat ingredient to make a satisfying soup. Black bean soup recipes have a tendency to turn out sludgy or bland, but the trick here is to season generously, and purée sparingly. The beans should be swimming in liquid, not sitting in sludge: The more beans are puréed, the more starch is released into the soup. For flavor, this recipe deploys marinated chipotle chiles, but a tablespoon each of ground cumin and ground coriander make a good heat-free substitute. (A note: Since there is acid from the wine here, if your tap water is hard there might be a reaction that will prevent the beans from softening. To be safe, add the wine later, along with the stock. And if there is any question about the hardness of your water, use distilled.)”
Yield: 10 servings; Time: About 2 hours
This was featured in “Rediscovering Black Bean Soup”, and can be viewed online at https://cooking.nytimes.com/recipes/1018592-best-black-bean-soup.
Ingredients
For the Soup
1 small (7-ounce) can chipotle chiles in adobo (see note)
2 tablespoons olive oil
2 carrots, peeled and chopped
2 onions, peeled and chopped
4 garlic cloves, minced
1 cup red wine
2 jalapeño peppers, seeded and chopped
1 pound dry black beans (do not soak)
2 quarts mild vegetable or chicken stock
1 tablespoon dried oregano, preferably Mexican
2 bay leaves
1 tablespoon kosher salt
1 teaspoon ground black pepper
Red wine vinegar, to taste
For the Pickled Onions and Garnishes (Optional):
1 small red onion, peeled and thinly sliced
Freshly squeezed juice of 2 limes
Salt
Sour cream or Mexican crema
Whole cilantro leaves
Thinly sliced fresh chiles
Sliced avocado
Preparation:
Empty the can of chiles into a blender or food processor. Purée until smooth, scrape into a container, and set aside. Put on a teakettle of water to boil, and keep hot.
In a large, heavy pot, heat olive oil over medium heat until shimmering. Add carrots, onions and garlic and cook, stirring, until softened but not browned, 5 to 8 minutes.
Pour in wine and let simmer until pan is almost dry and vegetables are coated. Add jalapeños and cook, stirring, just until softened, 2 minutes. Push the vegetables out to the edges of the pot and dollop 2 teaspoons of chipotle purée in the center. Let fry for a minute and then stir together with the vegetables.
Add beans, stock, oregano and bay leaves. Stir, bring to a boil, and let boil 10 to 15 minutes. Reduce the heat to a simmer and cook, partly covered, stirring occasionally and adding hot water as needed to keep the soup liquid and runny, not sludgy. Continue cooking until beans are just softened and fragrant, 1 to 2 hours. Add salt and pepper and keep cooking until beans are soft.
Meanwhile, make the pickled onions, if using: In a bowl, combine sliced onions, lime juice and a sprinkling of salt. Let soften at room temperature until crunchy and tart, about 30 minutes. Drain and rinse with cold water. Squeeze dry in paper towels and refrigerate until ready to serve. If desired, chop coarsely before serving.
Adjust the texture of the soup: The goal is to combine whole beans, soft chunks and a velvety broth. Some beans release enough starch while cooking to produce a thick broth without puréeing. If soup seems thin, use an immersion blender or blender to purée a small amount of the beans until smooth, then stir back in. Continue until desired texture is reached, keeping in mind that the soup will continue to thicken as it sits.
Heat the soup through, taste and adjust the seasonings with salt, pepper, drops of red wine vinegar and dabs of chipotle purée.
Serve in deep bowls, garnishing each serving with sour cream, pickled onions, cilantro leaves, sliced chiles and avocado as desired.
Tip
If chipotle chiles are unavailable, use 1 tablespoon each ground cumin and ground coriander. Add to vegetables at the same point in the recipe, in Step 3.
SWEET POTATO CASSEROLE
This is from the infamous long-since-forgotten emailing list.
Ingredients
4 medium Sweet potatoes or yams (about 2 lb)
1/4 cup Packed brown sugar
1/4 cup Butter
1/2 teaspoon Salt
1 Can (8 oz) crushed pineapple
1 tablespoon Packed brown sugar
1 tablespoon Butter
1 teaspoon Water
1/2 teaspoon Ground cinnamon
1/4 teaspoon Ground nutmeg
1 1/2 cups Miniature marshmallows
1/4 cup Chopped pecans
Directions
Wash sweet potatoes. Prick each 2 or 3 times with fork to allow steam to escape. Arrange in oven at least 1 inch apart. Microwave at HIGH (100%) until fork-tender, 8 to 10 mins. Cover & let stand 5 minutes.
Peel and slice potatoes. Place in 2-quart casserole. Add 1/4 cup butter and the salt. Mash until no lumps remain. Mix in pineapple. Microwave at HIGH (100%) 2 minutes. Stir and set aside.
Place 1 tablespoon brown sugar, 1 tablespoon butter, the water, cinnamon, and nutmeg in medium bowl. Microwave at HIGH (100%) until butter is melted, 1 to 1 1/2 minutes, stirring after half the time. Add marshmallows; toss to coat. Top sweet potato mixture with marshmallows. Microwave at HIGH (100 % until the marshmallows are melted and potatoes are heated through, 2 to 4 minutes. Sprinkle with pecans.
Enjoy!
ROASTED SQUASH AND APPLE CHOWDER WITH COLORFUL POTATOES
This is from the October 2013 issue of Vegetarian Times, page 76. It starts off, “Puréed roasted butternut squash provides the creamy base for a hearty chowder. If making the chowder ahead, prepare the recipe through step 3, then assemble and reheat just before serving.” Serves 8.
Ingredients
2 lb. butternut squash, peeled and cut into 3/4-inch chunks (6 cups), divided
3 medium apples, peeled and diced (3 cups), divided
2 large leeks, white parts cut into 1-inch chunks (1 cup), plus 1/2 cup thinly sliced leek greens, divided
1 Tbs. olive oil
1 Tbs. pure maple syrup
1 lb. multicolored potatoes, peeled and cut into 3/4-inch chunks
1/2 cup apple juice
1 Tbs. apple cider vinegar
Directions
Preheat oven to 350°F. Coat baking sheet with cooking spray.
Combine 5 cups butternut squash chunks, 2 cups diced apple, leek whites, oil, and maple syrup in large bowl, and season with salt and pepper, if desired. Spread squash mixture in single layer on prepared baking sheet, and roast 30 minutes, or until tender, stirring occasionally.
Cook potato chunks and remaining 1 cup butternut squash in boiling, salted water 5 to 7 minutes, or until just tender. Drain, and set aside.
Purée roasted vegetables in blender until smooth. Add purée and apple juice to large soup pot with 4 cups water. Whisk in vinegar, and heat over medium heat. Season with salt and pepper, if desired. Add boiled potatoes and squash, remaining 1 cup diced apple, and leek greens, and simmer 5 minutes, or until hot.
nutritional information Per 1 1/4-cup serving: Calories: 162; Protein: 3 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 36 g; Cholesterol: 0 mg; Sodium: 12 mg; Fiber: 4 g; Sugar: 12 g; Vegan; Gluten-Free
Taco Tuesday
If you love tacos as much as I do, you don't mind that it's time for another Taco Tuesday. Today's vegetarian tacos include Spaghetti Squash & Black Bean Tacos and Snappy Tacos. Enjoy!
CAULIFLOWER TACOS WITH SPICY SRIRACHA BLACK BEANS
This is from Katie Lee Biegel on the Food Network.
Active Time: 30 minutes; Total Time: 30 minutes; Makes 4 servings; Level: Easy
To view this online, click here.
Ingredients
Cauliflower:
1 tablespoon olive oil
1 small head cauliflower, finely chopped
1 tablespoon chili powder
1/2 teaspoon garlic salt
1/2 teaspoon dried oregano
1/2 cup salsa
Black Beans:
1 tablespoon olive oil
1/2 medium yellow onion, diced
One 15-ounce can black beans (do not drain)
1 to 2 teaspoons sriracha hot sauce
Kosher salt and freshly cracked black pepper
Tacos:
Warm flour tortillas, for serving
Guacamole, fresh cilantro, thinly sliced scallions, shredded cabbage or bagged coleslaw mix and sour cream, for topping
Directions
For the cauliflower: In a large skillet, heat the olive oil over medium-high heat. Add the cauliflower and cook until it begins to soften, 3 to 4 minutes. Add the chili powder, garlic salt and oregano. Cook another 2 minutes, stirring frequently. Stir in the salsa and 1/4 cup water. Bring to a simmer and reduce the heat to low. Cook until the liquid has been mostly absorbed by the cauliflower, about 5 minutes.
For the black beans: In a small skillet, heat the olive oil over medium heat. Add the onions and saute until tender and translucent, 6 to 7 minutes. Add the black beans with their liquid and the sriracha. Bring to a simmer and reduce the heat to low. Simmer on low for about 10 minutes. Use a wooden spoon to gently mash the beans, leaving some texture.
For the tacos: Build the tacos with the tortillas, black beans, cauliflower and desired toppings.
SPAGHETTI SQUASH & BLACK BEAN TACOS
This comes from Kelly, whose site, Mountain Mama Cooks is really pretty awesome. I highly recommend checking it out!
This recipe begins, “Crispy blue corn shells filled with black beans, savory spaghetti squash, cotija cheese and plenty of hot sauce. Vegetarian tacos never looked so good.”
To view this online on Kelly’s site, go to https://mountainmamacooks.com/spaghetti-squash-black-bean-tacos/.
Ingredients
1– 2 lb spaghetti squash (if you go bigger, increase spices accordingly)
2 tablespoons melted butter
juice of 1 lime (about 2 tablespoons)
1 teaspoon chili powder
1 teaspoon kosher salt
1/2 teaspoon ground cumin
1/2 teaspoon garlic powder
1 14oz can black beans, thoroughly rinsed
8–10 crispy blue corn tortillas
crumbled cojita cheese
cilantro
hot sauce (optional)
Instructions
Preheat oven to 400F degrees.
Cut spaghetti squash in half lengthwise, scoop out the seeds, throw about 1 teaspoon olive oil on each half and roast both halves face down on a rimmed baking sheet. Roast the squash halves in the pre-heated oven until tender and easily pierced with a fork, 45-60 minutes. (Alternately, you can microwave the squash if you’re short on time.)
Meanwhile, combine melted butter, lime juice, chili powder, salt, cumin and garlic powder in a small bowl.
When spaghetti squash is done remove from oven and let cool a few minutes until you can handle it easily. Working over a large bowl, gently scrape out the flesh with a fork. Add butter mixture to the squash and toss well to combine.
In the bottom of each corn tortilla, spread out a small handful (about 2 tablespoons) of black beans. Top with some spaghetti squash (about 1/4 cup). Top again with crumbled cojita cheese.
Line the tacos in a 9×13 baking dish or similar and bake in a preheated oven for 20 minutes.
To serve, top with fresh cilantro and hot sauce if desired.
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!
MUSHROOM, CORN AND POBLANO SOFT TACOS WITH AVOCADO CREAM
I originally found this at Oh My Veggies. The site has a mess of taco recipes from different places, which can be found here.
From Garnish with Lemon. View this online at http://www.garnishwithlemon.com/mushroom-corn-and-poblano-soft-tacos-with-avocado-cream/ Yields 5.
Ingredients
2 tablespoons olive oil, divided
1 (8-ounce) package mushrooms, sliced
1 cup chopped onion
1 teaspoon dried oregano
1 garlic clove, minced
1 teaspoon chili powder
1 teaspoon ground cumin
1 large poblano pepper, seeded and chopped (about 1/2 cup)
1 1/2 cups fresh or frozen corn
1 (14.5-ounce) can black beans, rinsed and drained
1/2 cup salsa
2 tablespoons fresh lime juice, divided
1 teaspoon hot sauce (or more, depending on your preference)
Kosher salt
10 taco-sized corn or flour tortillas
1 ripe avocado, peeled, pitted and diced
1/2 cup sour cream
Chopped fresh cilantro, for garnish
Directions:
Heat 1 tablespoon oil in a large skillet over medium heat. Add mushrooms to the pan and cook for 5 minutes, stirring occasionally. Add remaining tablespoon of oil to the pan. Stir in onions, oregano, garlic, chili powder, cumin and poblano pepper and cook for another 5 minutes, stirring occasionally. Add corn and beans to the skillet and cook for 5 minutes, stirring occasionally. Remove pan from heat and stir in salsa, 1 tablespoon lime juice and hot sauce. Season to taste with salt.
Place avocado, sour cream and remaining lime juice in a blender and blend until smooth. If avocado cream is too thick, add additional lime juice to reach desired consistency. Season to taste with salt.
Warm tortillas according to package directions. Spoon mushroom mixture into tortillas, garnish with avocado cream and chopped cilantro. Serve.
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
CAULIFLOWER TACOS WITH SPICY SRIRACHA BLACK BEANS
This is from Katie Lee Biegel on the Food Network.
Active Time: 30 minutes; Total Time: 30 minutes; Makes 4 servings; Level: Easy
To view this online, click here.
Ingredients
Cauliflower:
1 tablespoon olive oil
1 small head cauliflower, finely chopped
1 tablespoon chili powder
1/2 teaspoon garlic salt
1/2 teaspoon dried oregano
1/2 cup salsa
Black Beans:
1 tablespoon olive oil
1/2 medium yellow onion, diced
One 15-ounce can black beans (do not drain)
1 to 2 teaspoons sriracha hot sauce
Kosher salt and freshly cracked black pepper
Tacos:
Warm flour tortillas, for serving
Guacamole, fresh cilantro, thinly sliced scallions, shredded cabbage or bagged coleslaw mix and sour cream, for topping
Directions
For the cauliflower: In a large skillet, heat the olive oil over medium-high heat. Add the cauliflower and cook until it begins to soften, 3 to 4 minutes. Add the chili powder, garlic salt and oregano. Cook another 2 minutes, stirring frequently. Stir in the salsa and 1/4 cup water. Bring to a simmer and reduce the heat to low. Cook until the liquid has been mostly absorbed by the cauliflower, about 5 minutes.
For the black beans: In a small skillet, heat the olive oil over medium heat. Add the onions and saute until tender and translucent, 6 to 7 minutes. Add the black beans with their liquid and the sriracha. Bring to a simmer and reduce the heat to low. Simmer on low for about 10 minutes. Use a wooden spoon to gently mash the beans, leaving some texture.
For the tacos: Build the tacos with the tortillas, black beans, cauliflower and desired toppings.
SPAGHETTI SQUASH & BLACK BEAN TACOS
This comes from Kelly, whose site, Mountain Mama Cooks is really pretty awesome. I highly recommend checking it out!
This recipe begins, “Crispy blue corn shells filled with black beans, savory spaghetti squash, cotija cheese and plenty of hot sauce. Vegetarian tacos never looked so good.”
To view this online on Kelly’s site, go to https://mountainmamacooks.com/spaghetti-squash-black-bean-tacos/.
Ingredients
1– 2 lb spaghetti squash (if you go bigger, increase spices accordingly)
2 tablespoons melted butter
juice of 1 lime (about 2 tablespoons)
1 teaspoon chili powder
1 teaspoon kosher salt
1/2 teaspoon ground cumin
1/2 teaspoon garlic powder
1 14oz can black beans, thoroughly rinsed
8–10 crispy blue corn tortillas
crumbled cojita cheese
cilantro
hot sauce (optional)
Instructions
Preheat oven to 400F degrees.
Cut spaghetti squash in half lengthwise, scoop out the seeds, throw about 1 teaspoon olive oil on each half and roast both halves face down on a rimmed baking sheet. Roast the squash halves in the pre-heated oven until tender and easily pierced with a fork, 45-60 minutes. (Alternately, you can microwave the squash if you’re short on time.)
Meanwhile, combine melted butter, lime juice, chili powder, salt, cumin and garlic powder in a small bowl.
When spaghetti squash is done remove from oven and let cool a few minutes until you can handle it easily. Working over a large bowl, gently scrape out the flesh with a fork. Add butter mixture to the squash and toss well to combine.
In the bottom of each corn tortilla, spread out a small handful (about 2 tablespoons) of black beans. Top with some spaghetti squash (about 1/4 cup). Top again with crumbled cojita cheese.
Line the tacos in a 9×13 baking dish or similar and bake in a preheated oven for 20 minutes.
To serve, top with fresh cilantro and hot sauce if desired.
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!
MUSHROOM, CORN AND POBLANO SOFT TACOS WITH AVOCADO CREAM
I originally found this at Oh My Veggies. The site has a mess of taco recipes from different places, which can be found here.
From Garnish with Lemon. View this online at http://www.garnishwithlemon.com/mushroom-corn-and-poblano-soft-tacos-with-avocado-cream/ Yields 5.
Ingredients
2 tablespoons olive oil, divided
1 (8-ounce) package mushrooms, sliced
1 cup chopped onion
1 teaspoon dried oregano
1 garlic clove, minced
1 teaspoon chili powder
1 teaspoon ground cumin
1 large poblano pepper, seeded and chopped (about 1/2 cup)
1 1/2 cups fresh or frozen corn
1 (14.5-ounce) can black beans, rinsed and drained
1/2 cup salsa
2 tablespoons fresh lime juice, divided
1 teaspoon hot sauce (or more, depending on your preference)
Kosher salt
10 taco-sized corn or flour tortillas
1 ripe avocado, peeled, pitted and diced
1/2 cup sour cream
Chopped fresh cilantro, for garnish
Directions:
Heat 1 tablespoon oil in a large skillet over medium heat. Add mushrooms to the pan and cook for 5 minutes, stirring occasionally. Add remaining tablespoon of oil to the pan. Stir in onions, oregano, garlic, chili powder, cumin and poblano pepper and cook for another 5 minutes, stirring occasionally. Add corn and beans to the skillet and cook for 5 minutes, stirring occasionally. Remove pan from heat and stir in salsa, 1 tablespoon lime juice and hot sauce. Season to taste with salt.
Place avocado, sour cream and remaining lime juice in a blender and blend until smooth. If avocado cream is too thick, add additional lime juice to reach desired consistency. Season to taste with salt.
Warm tortillas according to package directions. Spoon mushroom mixture into tortillas, garnish with avocado cream and chopped cilantro. Serve.
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
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