Happy Fourth of July! Here are six vegetarian recipes to help you celebrate the holiday, including Mediterranean Veggie Burger and Baked Sweet Potato Fries. Stay safe, and...Enjoy!
AL’S VEGGIE BURGER
This is from TODAY’s Al Roker. The recipe begins, “TODAY's Al Roker may make a mean patty melt, BBQ brisket and rack of ribs, but he's also makes a great veggie burger. A mixture of black beans and mushrooms forms the base of his hearty and filling patties that are topped with a creamy and spicy Sriracha mayo. Serve the burgers with Al's Baked Sweet Potato Fries and you've got fast, easy and delicious meatless dinner for four.” Servings: 4.
To view this online, click here.
Ingredients
2 tablespoons olive oil, divided
1/2 cup white onion, diced
3 cloves garlic, minced
2 cans black beans, drained
10 medium button mushrooms, stems removed
1 teaspoon cumin
1 teaspoon salt
1/2 teaspoon pepper
1 egg
1/2 cup cooked brown rice
1 cup whole wheat bread crumbs
1/4 cup Sriracha
1/2 cup mayonnaise
4 whole wheat buns
6 leaves Bibb lettuce
1 tomato, sliced
1 avocado, sliced
Preparation
In a large non-stick skillet, add 1 tablespoon of the olive oil and sauté the garlic and onion until cooked. Set aside.
In a food processor, add 1 can of the drained black beans and the mushrooms. Pulse five to six times. The mixture should be slightly chunky.
In a large bowl, combine the bean and mushroom mixture, cooked onions and garlic, second can of drained black beans, cumin, salt and pepper, egg, brown rice and whole wheat bread crumbs. Mix together until combined and then form into 4 burger patties.
Preheat the oven to 350°.
In a non-stick skillet, heat the remaining 1 tablespoon of olive oil. Add the patties and brown them on both sides. Place the burgers in the oven and cook until the center is cooked through, about 10 to 15 minutes.
In a small bowl, add the Sriracha and mayonnaise. Stir to combine.
To build each burger, smear the Sriracha mayo on the bottom buns, then add the burger, lettuce, tomato, avocado and top bun.
Serve with Al's Baked Sweet Potato Fries and extra Sriracha mayo on the side.
BAKED SWEET POTATO FRIES
Of course, Al Roker’s Baked Sweet Potato Fries have to follow his veggie burger recipe, right? This recipe begins, “The finishing touch to Al Roker's no-brainer sweet potato fries is a delicious spice mixture of cinnamon and cayenne pepper. You can also skip the spices and simply toss the sweet potato batons with olive oil, salt and pepper.” Cook Time: 18 minutes; Prep Time: 2 minutes; Servings: 4 - 6.
To view this online, click here.
Ingredients
2 1/2 pounds sweet potatoes, washed well
2 tablespoons cooking oil suitable for high heat, like safflower oil
2 teaspoons salt
2-3 teaspoons ground cinnamon
1 teaspoon (or to taste) ground cayenne
Preparation
Preheat oven to 400F, convection setting. Line a large sheet pan with foil and lightly grease. Cut unpeeled potatoes lengthwise into 1/4" thick square rods, or 'fries.' Place in a large bowl and toss with oil and salt. In a small bowl, combine the cinnamon and cayenne. Add the mixture to the fries and toss well to coat evenly.
Place in oven and bake about 18 minutes until cooked through and lightly browned. Serve warm.
BLACK BEAN BREAKFAST BURRITO WITH PLANTAINS AND MANGO SALSA
This comes from the March 2015 issue of Vegetarian Times, page 36. It begins, “Ripe plantains have a starchy consistency like potatoes, but with more fiber.” Serves 4 in 30 minutes or less.
To view this online, click here.
2 cups sliced ripe plantains (2 medium)
1 lime, juiced and zest grated (2 Tbs. juice and 1 tsp. zest)
1 15-oz. can black beans, drained and rinsed
1/2 cup prepared mango salsa, plus more for serving, optional
4 8-inch flour tortillas, warmed
Combine plantains, lime juice, and 1/2 cup water in small saucepan. Bring to a boil over medium heat, cover pan, and simmer 20 minutes, or until plantains are very soft. Mash with fork or potato masher, and stir in lime zest. Season with salt and pepper, if desired.
Combine beans and salsa in small saucepan; warm over medium heat 3 to 5 minutes, stirring occasionally. Season with salt and pepper, if desired.
Spread heaping 1/4 cup plantains on bottom half of each tortilla, leaving 2-inch border. Top with 1/2 cup bean mixture. Fold sides of tortilla over filling, then roll from bottom up. Serve with additional salsa, if using.
nutritional information Per Burrito: Calories: 349; Protein: 11 g; Total Fat: 4 g; Saturated Fat: 2 g; Carbohydrates: 72 g; Cholesterol: 0 mg; Sodium: 779 mg; Fiber: 9 g; Sugar: 18 g; Vegan
CREAMY STRAWBERRY BASIL POPS [VEGAN]
This comes from One Green Planet, and begins, “Enjoy the longer, warmer days outdoors with a popsicle in hand to help keep you cool. Fresh, sweet strawberries and cool basil make up these delicious frozen treats. If you have a farmer's market nearby, you could probably find everything you need to make them, sans the coconut yogurt.” The recipe doesn’t say how many pops this makes, though I’m sure you could double this.
To view this online, click here.
Ingredients
1 cup strawberries
1 small bunch of basil leaves (3-5 leaves)
1/2 cup coconut yogurt
3 tablespoons maple syrup
Popsicle sticks
Preparation
Place your strawberries and basil in a blender. Blend until smooth.
Mix your 1/2 cup coconut yogurt and maple syrup together in a separate bowl.
Take your popsicle mold and begin to layer the strawberry puree and the yogurt (add a spoon of strawberry, and then a spoon of coconut yogurt, repeat.)
Insert your popsicle sticks into the pops, and place in the freezer to set for 3-4 hours.
MEDITERRANEAN VEGGIE BURGERS
This comes from the July/August 2010 issue of Vegetarian Times, page 62, and begins, “Eureka! We’ve found the secret “glue” that holds homemade veggie burgers together on an outdoor grill: purée the ingredients with overcooked pasta. A couple of other tips for success: be sure to pat the beans dry before you add them to the patty mixture, and use a stainless steel grill topper for a more stable grilling surface. Serve these mouthwatering miracles with your favorite burger buns and toppings.” Makes 6 burgers.
To view this online, click here.
4 oz. rigatoni
1/2 cup red quinoa
7 oz. low-sodium vegetable broth
1 1/2 tsp. olive oil
3/4 cup chopped onion
9 cloves garlic, finely chopped
1 1/2 cups cooked white beans, or 1 15-oz. can white beans, rinsed, drained, and thoroughly patted dry
1/2 cup steamed broccoli
1/4 cup plus 2 Tbs. finely shredded green cabbage
3 Tbs. finely chopped red bell pepper
2 Tbs. Tomato Sauce (recipe follows)
6 kalamata olives, sliced
2 oil-packed sun-dried tomatoes, drained and finely chopped
2 Tbs. canola oil for oiling patties and grill topper
Cook rigatoni in large pot of boiling salted water 19 minutes, or until very soft. Drain, measure out 1 1/2 cups very tightly packed rigatoni, and set aside.
Bring quinoa and broth to a boil in saucepan. Cover, reduce heat to low, and cook 13 minutes, or until slightly undercooked; some of the white germ will have opened, but much of the quinoa will still have a slight bite. Drain, and set aside.
Heat oil in small saucepan over medium heat. Add onion, and cook 1 minute. Add garlic, and cook 1 minute more. Set aside.
Process rigatoni and white beans in food processor 1 minute, or until smooth and paste-like (it’s OK if there are a few small bits of pasta still intact). Transfer mixture to large bowl. Stir in 3/4 cup quinoa, broccoli, cabbage, bell pepper, tomato sauce, olives, sun-dried tomatoes, and onion-garlic mixture. Season with salt and pepper, if desired. Mash to combine. Form 6 1/2-cup-sized patties. Brush tops of each patty with canola oil.
Heat grill to high heat. Brush grill topper with canola oil. Place each patty oiled-side down on grill topper. Set grill topper on grill, close grill cover, and cook 6 to 7 minutes. Brush each patty again with oil, and carefully flip. Close grill, and grill 3 to 4 minutes more.
nutritional information Per Burger: Calories: 276; Protein: 10 g; Total Fat: 9 g; Saturated Fat: 1 g; Carbohydrates: 41 g; Cholesterol: 0 mg; Sodium: 257 mg; Fiber: 6 g; Sugar: 3 g; Vegan
TOMATO SAUCE
This comes from page 59 of the September 2014 issue of Vegetarian Times. It begins, “This basic sauce is used in soups and stews to thicken, lend color, and heighten flavors.” Makes 3 cups.
To view this online, go to http://www.vegetariantimes.com/recipe/tomato-sauce/.
2 Tbs. vegetable oil
6 cloves garlic, minced (2 Tbs.)
1 28-oz. can diced tomatoes
2 Tbs. rice wine vinegar or 2 tsp. white vinegar
1 Tbs. turbinado sugar
2 tsp. low-sodium soy sauce
1 pinch sea salt
Heat oil in medium saucepan over medium heat. Add garlic, and sauté 1 minute. Stir in remaining ingredients, cover, reduce heat to medium-low, and simmer 30 minutes.
nutritional information Per 1/4-cup serving: Calories: 45; Protein: less than 1 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 5 g; Cholesterol: 0 mg; Sodium: 187 mg; Fiber: less than 1 g; Sugar: 4 g; Vegan
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