Double-Post Tuesday

Besides being Taco Tuesday, it's also Double-Post Tuesday. Today's offerings include Vegan Black Bean Burger and Eggplant Parmesan. Enjoy!

VEGETARIAN TAMALE PIE

This yumminess is from Melissa Clark in The New York Times cooking enewsletter. This recipe begins, "Not to be confused with a Latin American tamale, tamale pie is a comforting retro casserole made from ground beef chili that is topped with cornbread batter and then baked. This vegetarian version relies on vegetables and beans instead of meat. Fresh green chiles and onions are broiled until charred to deepen their flavor, then puréed with tomatoes to make a complex sauce for the beans. The cornbread topping — crisp at the surface, tender underneath — gets an optional handful of Cheddar folded into the mix for added verve. Serve this one-pot meal on its own or with a creamy dollop of sour cream or yogurt on the side."

Time: 1 hour; Yield: 6 to 8 servings

This was featured in "A Vegetarian Update for Old-School Tamale Pie", and can be viewed online at https://cooking.nytimes.com/recipes/1023880-vegetarian-tamale-pie.

Ingredients

For the Chili

1 large red or white onion, halved

2 jalapeños, halved lengthwise and seeded (if desired)

1 poblano or green bell pepper, sliced in half lengthwise, seeds removed

2 tablespoons extra-virgin olive oil, plus more for brushing

1-3/4 teaspoons kosher salt (such as Diamond Crystal), plus more as needed

1 (28-ounce) can whole plum or diced tomatoes

3 fat garlic cloves, finely grated or minced

2 tablespoons mild or hot chili powder, more as needed

2 teaspoons dried oregano

1-3/4 teaspoons ground cumin

3 (15-ounce) cans black or pinto beans, drained and rinsed

1 cup chopped fresh cilantro leaves and tender stems (optional)

For the Cornbread

3/4 cup fine cornmeal

2 tablespoons all-purpose flour

1-1/2 teaspoons baking powder

1/2 teaspoon kosher salt (such as Diamond Crystal)

1 large egg, at room temperature

/1/3 cup sour cream or whole-milk yogurt, plus more for serving

1/4 cup unsalted butter, melted and cooled

2 teaspoons honey

2 scallions, whites and greens thinly sliced, plus more for serving

1 cup grated Cheddar (optional)

Preparation

Prepare the chili: Move a rack as close to the heating element as possible and heat the broiler. Cover a baking sheet with foil. Finely dice half of the onion and set aside for later.

Slice remaining onion half into 1/2-inch-thick half-moons and arrange on the prepared baking sheet. Place jalapeños and poblano next to onions, cut sides down. Lightly brush vegetables with oil and sprinkle with a pinch of salt. Broil 2 to 4 minutes, until vegetables are charred on one side. (If the chiles are small, they will be charred after 1 to 2 minutes.) Flip vegetables and broil until the other side is charred, 1 to 3 minutes.

Transfer pan to a rack until cool enough to handle, then stem the peppers. Transfer charred vegetables and any accumulated juices to a blender (or use a bowl and immersion blender). Add canned tomato and 1/4 teaspoon salt, and blend to a coarse purée. You can make this up to 4 days ahead, and store in the refrigerator until needed.)

Heat oven to 425 degrees. In a large Dutch oven, heat the 2 tablespoons olive oil over medium-high. Add diced onion and sauté until lightly browned, 6 to 9 minutes. Add garlic and cook until fragrant, about 1 minute. Stir in chili powder, oregano, remaining 1-1/2 teaspoons salt and cumin, and cook until spices darken, about 30 seconds.

Add beans and the reserved tomato purée, and let mixture simmer until thick like a chili, 10 to 15 minutes. Stir in cilantro, if using. Taste and add more salt and chili powder, if needed.

While the chili simmers, prepare the cornbread: In a medium bowl, whisk together cornmeal, flour, baking powder and salt.

In a small bowl, whisk together egg, sour cream, butter and honey. Whisk egg mixture into cornmeal mixture until combined. Fold in scallions.

Spread cornbread topping over the chili, then top with grated cheese, if using. Bake, uncovered, until cornbread is golden brown, 20 to 25 minutes. Serve hot or warm, topped with sour cream and more scallions.

RATATOUILLE

Recipe Yield: Serves 4

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

View this online at https://diabeticgourmet.com/diabetic-recipes/ratatouille.

Ingredients

1 small eggplant, cut into 1/2-inch cubes

Salt and freshly ground black pepper

2 Tbsp. extra virgin olive oil

2 large red bell peppers, seeded and cut into 3/4-inch pieces

4 small zucchini, sliced

1 onion, coarsely chopped

4 cloves garlic, minced

1 lb. tomatoes, chopped, OR 1 can (28 oz.) whole tomatoes, drained and chopped

1/3 cup chopped fresh basil

Directions

Sprinkle eggplant lightly with salt and let drain in colander for 30 minutes. Pat dry.

In non-stick skillet heat 1 tablespoon oil over medium-high heat. Add eggplant. Stir and cook until soft and browned, about 6 to 7 minutes. Transfer eggplant to bowl.

Add remaining oil to pan and heat until hot. Add red peppers, zucchini, onion and garlic. Cook vegetables, stirring, until tender, about 3 to 5 minutes.

Mix in tomatoes, basil and eggplant. Stirring occasionally, cook on low heat 15 to 20 minutes or until all vegetables are very tender. Add salt and pepper to taste.

Ratatouille, a specialty of the Provence region of France, is a popular and versatile dish that uses large amounts of produce. The tomatoes and eggplant create a juicy, stew-like sauce that accentuates the flavors of basil and garlic. Serve it hot as a side dish or over a grain for an entree. This version also tastes great when served cold.

Nutritional Information Per Serving: Calories: 123; Fat: 5 g; Sodium: 200 mg; Protein: 4 g; Carbohydrates: 19 g

Diabetic Exchanges: 3-1/2 Vegetable; 1 Fat

EGGPLANT PARMESAN

This is from Eric Kim in The New York Times cooking enewsletter. This recipe begins, "The distinct layers of breaded eggplant, rich tomato sauce and melted cheeses are what make this version of the Italian American classic perfectly calibrated (and, frankly, easy to make). Eggplant Parmesan is a labor of love, but this recipe streamlines the process so the cooking can feel relaxing on a Sunday afternoon. Long sheets of panko-breaded eggplant slices crisp up gloriously in the oven on a sheet pan, which means no frying. Store-bought jarred marinara sauce works beautifully here, but homemade can lend its own kind of delicious character (see Tip). A fully baked and cooled eggplant Parmesan will keep in the freezer, tightly covered, for up to 3 months."

Time: 1 hour 35 minutes; Yield: 6 to 8 servings

This was featured in "Good Eggplant Parmesan Takes Time. But It Doesn’t Have to Take Forever." It can be viewed online at https://cooking.nytimes.com/recipes/1024453-eggplant-parmesan.

Ingredients

2 medium globe eggplants (about 2-1/2 pounds), stems trimmed

Salt

1 cup all-purpose flour

4 large eggs, beaten

4 cups/10-1/2 ounces panko bread crumbs

Olive oil

2 (24-ounce) jars store-bought marinara sauce (or use homemade; see Tip)

Fresh basil

2 cups/8 ounces shredded low-moisture mozzarella

1/2 cup/2 ounces grated Parmesan

Preparation

Arrange two racks on the top third and bottom third of the oven. Heat the oven to 425 degrees.

Cut the eggplants lengthwise into 1/2-inch-thick slices. Salt both sides and let sit across two sheet pans to sweat for 10 minutes.

Prepare a breading station with three wide, shallow bowls. Add the flour to one bowl, the eggs to another and the panko to the third. Pat the eggplant slices dry, dip each in the flour, then the beaten eggs and finally the panko, really packing on the bread crumbs with your hands.

Generously grease the two sheet pans with olive oil and place the breaded eggplant in a single layer across both pans. Bake until crispy, switching the positions of the pans halfway through, about 30 minutes.

Meanwhile, to a large saucepan, add the marinara sauce and a sprig of basil. Fill one of the empty marinara sauce jars with 1/2 cup water, swish around, then pour into the second jar and swish again; pour this tomatoey water into the saucepan. Bring to a simmer over medium-high and cook, stirring constantly, until heated through, about 5 minutes. Taste and add salt if desired.

Grease a 9-by-13-inch baking pan or casserole dish (and set it on a sheet pan, if desired, to catch any potential spillover). Put down half of the baked eggplant in a single layer, cutting any pieces to make them fit. Cover with half of the sauce (about 2-1/2 cups). Then, sprinkle over half of the mozzarella, followed by half of the Parmesan. Add a few basil leaves over the top. Top with another layer of the remaining eggplant, followed by the remaining sauce, then the remaining mozzarella and Parmesan. Bake on the bottom rack, uncovered, until browned on top and bubbly at the edges, 25 to 30 minutes.

For clean slices and distinct layers, let the pan cool for at least 30 minutes before cutting into it. Before serving, top with more basil leaves.

Tip

To make a homemade marinara sauce: While the eggplants are baking, heat a saucepan over medium-high and add enough oil to generously coat the bottom. Stir in 7 chopped garlic cloves, 2 teaspoons dried oregano and 1/2 teaspoon red-pepper flakes and cook until fragrant, 30 seconds. Purée two (28-ounce) cans whole peeled tomatoes, preferably San Marzano, and add to the pan, along with 1/2 cup water swished around both cans to catch any clinging tomato. Season with salt. Bring the sauce to a simmer and cook, lid ajar and stirring occasionally, until slightly thickened, 30 to 40 minutes. Taste and add more salt as desired and a pinch of sugar if needed. Makes about 5 cups.

VEGAN BLACK BEAN BURGER

This is from Jolinda Hackett on The Spruce Eats. This recipe begins, "These spicy black bean burgers with cornmeal are made with black beans and salsa for added flavor. The patty is formed by processing beans, cornmeal, salsa, and spices together. Next, just pan fry or grill as you would with a regular burger.

"The cornmeal and the whole wheat flour act as binders, so you can avoid those pesky crumbly veggie burgers. Feel free to use another binding method as well. If you've been frustrated with veggie burgers that just fall apart―it's a common issue for a lot of non-meat eaters―check out these tips for how to make the perfect veggie burger.

"This black bean burger recipe is courtesy of Bush's® Beans. It's a great veggie burger recipe that's also vegan and easy to prepare."

Prep Time: 15 minutes; Cook Time: 10 minutes; Chill Time: 60 minutes; Total Time: 85 minutes; Makes 8 servings

To view this online, click here.

Ingredients

2 (15 ounce) cans black beans, rinsed and drained

1/2 cup whole wheat, or all-purpose flour

1/4 cup yellow cornmeal

1/2 cup salsa

2 teaspoon ground cumin

1 teaspoon garlic salt

Canola or vegetable oil, for the grill

8 hamburger buns

Directions

Gather the ingredients.

Place the beans in food processor and process until they are fairly smooth. Add the flour, cornmeal, salsa, cumin and garlic salt. Process until well combined.

Spoon the mixture into 8 equal size balls on a large plate and refrigerate at least 1 hour or up to 4 hours before cooking.

Prepare a medium (350 F to 375 F) gas or charcoal grill fire. Alternatively, use a stovetop ridged grill pan over medium heat. Coat grill or pan lightly with oil.

Form each ball into a 4-inch wide patty about 1/2-inch thick. Place the patties on the grill. Cook until browned and heated through. This should take about 4 to 5 minutes per side.

Serve your black bean cornmeal patties on hamburger buns with your favorite toppings.

Tips

Don't use raw veggies in the burger. They contain a lot of moisture that, when heated, is released. This can lead to a soggy burger―a big no-no!

Avoid the crumble. In this spicy black bean burger recipe, we use cornmeal to keep things together and prevent the patty from breaking into pieces. Depending on your diet, adding eggs to a mixture of ground flax and water, oats, breadcrumbs or wheat germ works too.

Season the burger. Meat is flavorful and quite simply, beans aren't so much. That's why we include spices like the cumin, salsa and garlic salt. Avoid seasoning them with vinegar, Worcestershire sauce or soy sauce, as those can add too much mushy texture to the burger.

VEGAN SLOPPY JOES

This is from a wonderful site called Minimalist Baker. If you haven't checked it out yet, I highly recommend doing so. Go ahead, I'll wait. (Tap, tap, tap.)

Anywho, this recipe begins, "Did your parents ever make you sloppy joes growing up?

"If so, welcome to the club.

"If not, I’m sorry, you poor neglected soul. (Just kidding, but also kind of not kidding).

"Sloppy joes are so delicious! And I haven’t had them since my mom made them for me back in high school. My sister and I would return home from sports practice absolutely famished and we’d eat two open-faced sloppy joes with a side of mac ‘n’ cheese.

"Oh, how my diet has changed since then! But my craving for this sweet, savory, smoky sandwich has not. Let’s do this!"

Prep Time: 5 minutes; Cook Time: 25 minutes; Total Time: 30 minutes; Makes 4 servings

To view this online, go to https://minimalistbaker.com/vegan-sloppy-joes/.

Ingredients

Lentils

2 cups water (I used half water, half vegetable broth)

1 cup green or red lentils, well rinsed (red lentils for quicker/more tender result or green lentils for more bite/texture)

Sloppy Joes

2 Tbsp olive, grape seed, or avocado oil

1/2 medium white or yellow onion, minced (plus more for serving)

2 cloves garlic, minced (2 cloves yield ~1 Tbsp)

1/2 medium red or green bell pepper, diced

Sea salt and black pepper (to taste)

1 (15-ounce) can tomato sauce*

1-2 Tbsp coconut sugar (plus more to taste // or sub brown sugar)

1-2 Tbsp vegan-friendly Worcestershire sauce* (like this brand // ensure gluten-free for GF eaters)

1-2 tsp chili powder (plus more to taste)

1 tsp ground cumin (plus more to taste)

1 pinch smoked or regular paprika (optional)

FOR SERVING optional

Gluten-free or whole-wheat hamburger buns*

Directions

If using green lentils: To a small saucepan, add liquid (I used 1 cup water, 1 cup vegetable broth for added flavor // amount as original recipe is written // adjust if altering batch size) and rinsed green lentils and heat over medium-high heat. Bring to a low boil, then reduce heat to a simmer and cook covered for about 18-22 minutes, or until tender. The water should have a constant simmer (not boil). Drain off any excess liquid and set aside.

If using red lentils: To a small saucepan, add liquid (water and/or vegetable broth) and bring to a boil over high heat. Once boiling, add rinsed red lentils and bring back to a gentle boil. Reduce heat to a simmer and cook uncovered, stirring occasionally, for 7-10 minutes, or until just tender. You want them to be cooked through but not mushy. Drain well and set aside.

In the meantime, heat a large skillet over medium heat. Once hot, add oil, onion, garlic, and bell pepper. Season with a pinch each salt and pepper and stir to combine.

Sautè for 4-5 minutes, stirring frequently, or until the peppers and onions are tender and slightly browned.

Next add tomato sauce, coconut sugar, vegan worcestershire sauce, chili powder, cumin, and paprika (optional). Stir to combine.

Once the lentils are cooked, add them to the skillet as well, and stir to combine.

Continue cooking the mixture over medium-low heat until completely warmed through and thick, stirring occasionally – about 5-10 minutes.

Taste and adjust flavor as needed, adding more chili powder and/or cumin for smokiness, salt for saltiness, coconut sugar for sweetness, or worcestershire for depth of flavor.

Serve the mixture on toasted buns with sliced onion. Best when fresh, though leftover sloppy joe mixture will keep in the refrigerator up to 4-5 days, or in the freezer for 1 month. Reheat in the microwave, or on the stovetop, adding water or vegetable broth if the mixture has dried out.

Notes

*The tomato sauce I use is from Trader Joe’s and is essentially tomato puree seasoned with sea salt, pepper, garlic powder, and herbs.

*If you can’t locate vegan Worcestershire sauce at the store, try this recipe from Forks Over Knives.

*My go-to whole-wheat vegan hamburger buns are from Trader Joe’s. For gluten-free, try our Homemade Vegan Gluten-Free Hamburger Buns or if you do/can eat eggs, Udi’s Gluten Free Hamburger Buns are another option.

*Nutrition information is a rough estimate calculated without a bun.

PRIMAVERA PASTA WITH BREADCRUMB TOPPING

This is from the March 2006 issue of Vegetarian Times, page 78. It begins, "Hand-twisted noodles called pinci (also known as pici) are a Tuscan delicacy. Luckily for time-pressed cooks, curly pasta noodles work too." Makes 6 servings

To view this online, go to https://www.vegetariantimes.com/recipes/primavera-pasta-with-breadcrumb-topping/.

Ingredients

8 oz. fusilli or rotini pasta

3 Tbs. olive oil

1/2 lb. green beans, trimmed

1/2 large yellow onion, chopped

4 cloves garlic, chopped

1/2 tsp. crushed red pepper

3 medium-sized zucchini (about 1/2 lb. total), trimmed and julienned

2 large red bell peppers, julienned

1/4 cup finely chopped basil

1 tsp. chopped fresh oregano

1 cup plain dry breadcrumbs

Preparation

Cook pasta according to package directions.

Meanwhile, bring large pot of salted water to boil; add green beans, and parboil 3 minutes. Transfer beans to colander and rinse under cold running water to stop cooking.

Heat 2 Tbs. oil in very large skillet over medium heat. Add green beans, onion, garlic, and crushed red pepper, and cook, covered, 3 minutes. Add zucchini, peppers, basil, and oregano, and cook, uncovered, 5 minutes, or until vegetables are just al dente; do not overcook. Season with salt to taste.

Warm remaining 1 Tbs. oil in second skillet over medium heat. Add breadcrumbs, and sauté until golden, about 5 minutes.

Add drained pasta to vegetables, and toss to blend; sprinkle with breadcrumbs, cheese, and olive oil, and serve.