It's Taco Tuesday. Here are six taco recipes to get you through the day, including Jamaican Curried Tempeh Tacos and Loaded Crispy Tofu Tacos. Enjoy!
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.
GRILLED TOFU TACOS WITH WALLA WALLA SWEET ONION SLAW
I originally found this at Oh My Veggies. The site has a mess of taco recipes from different places, which can be found http://ohmyveggies.com/vegetarian-taco-recipes/>here.
The recipe is actually called Grilled Tofu Tacos with Walla Walla Sweet Onion Slaw (And Optional Chicken), but I've left the chicken out, for obvious reasons. This recipe begins, “Smoky seasoned tofu, creamy avocado, and crunchy slaw make these super easy summer tacos shine.”
PREP: 2 HOURS 20 MINUTES COOK: 15 MINUTES TOTAL: 2 HOURS 35 MINUTES; YIELD: 10-12 TACOS.
This is from Kitchen Treaty and can be viewed online at http://www.kitchentreaty.com/grilled-tofu-tacos-with-walla-walla-sweet-onion-slaw-and-optional-chicken/
Ingredients
2 (14-ounce) blocks extra-firm tofu
For the marinade:
1/4 cup olive oil
1/4 cup lime juice
2 tablespoons cider vinegar
1 teaspoon cumin
1/4 teaspoon smoked paprika
1/8 teaspoon cayenne pepper
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 cloves garlic, minced
For the slaw:
1/2 medium cabbage, quartered and thinly sliced
1/2 medium Walla Walla Sweet onion, thinly sliced
1/4 cup lime juice
3 tablespoons olive oil
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Plus:
1 large avocado, sliced
10-12 tortillas (depending on how full you like to stuff your tacos)*
Directions:
Press tofu to drain. I place each block on a dinner plate on top of a layer of paper towels, then place more paper towels on top. Then I put 3-4 dinner plates on top and let it press down on the tofu for 20-30 minutes. Slice tofu into 6-7 1/2-inch pieces. Place in a zipper bag or container with airtight cover.
Make the marinade. Add all marinade ingredients to a small bowl and whisk until combined. Pour marinade over tofu. Place in refrigerator and marinate for 2 hours.
Heat grill to medium-high, about 425 degrees Fahrenheit. Cook tofu until browned and cooked through, 10-14 minutes. We only have one grill, so we always use the left side for my vegetarian stuff, and the right side for the meaty stuff. Remove tofu from grill and let cool enough to cut into taco-size pieces (I just cut the tofu pieces in half).
Place the tortillas on the grill and heat until slightly browned and heated through, about 1-2 minutes on each side. Keep on a plate covered by a damp dishtowel until ready to serve.
While the tofu and tortillas are cooking, make the slaw. In a large bowl, toss together all ingredients with salad tongs or your clean hands. Taste and add additional salt and pepper if desired.
To assemble tacos, grab a tortilla and lay one or two avocado slices on the bottom. Top with a coulple pieces of tofu, and top with slaw. Serve.
*GLUTEN-FREE OPTION
Use corn tortillas (or other gluten-free tortillas)
BLACK BEAN & TOASTED CORN TACOS
This comes from Vegetarian Times, and begins, “Surprise! These brown-bag-friendly tacos are just as good chilled as they are served hot.” Yield: Makes 4 tacos.
To view this online, click here.
Ingredients:
1 cup cooked black beans
1/2 cup prepared salsa
2 cloves garlic, minced (2 tsp.)
2 1/2 tsp. ground cumin, divided
1 cup frozen corn kernels, thawed
1/4 tsp. ground black pepper
4 6-inch corn tortillas
12 baby spinach leaves
1/2 cup jarred roasted red pepper strips
1/4 cup coarsely chopped cilantro
2 small green onions, finely chopped (1/4 cup)
1/4 cup crumbled cottage or feta cheese, optional
Instructions:
Bring beans, salsa, garlic, and 1 tsp. cumin to a simmer in saucepan. Reduce heat to medium low, and cook 5 to 6 minutes, or until soft. Remove from heat, and mash with fork to crush beans for creamier filling, if desired.
Heat skillet over medium-high heat, and coat with olive oil cooking spray. Wrap corn in paper towels, and squeeze out excess water. Add corn to skillet in single layer, and sprinkle with remaining 1 1/2 tsp. cumin, black pepper, and cayenne pepper to taste. Cook 5 to 10 minutes, or until golden and crispy, stirring frequently.
Preheat oven or toaster oven to 350°F. Toast tortillas in toaster oven 1 minute to soften. Alternately, bake tortillas on taco baking rack in oven 7 to 10 minutes, or until crisp. Fill each tortilla with 1/4 cup beans, 1/4 cup corn, 3 spinach leaves, red pepper strips, cilantro, and green onions. Top each taco with 1 Tbs. cheese, if using. Serve immediately, or pack into lunch container, and chill.
Nutrition Information: Calories: 362; Protein: 14 g; Total Fat: 4 g; Saturated Fat: 1 g; Carbohydrates: 74 g; Cholesterol: 0 mg; Sodium: 904 mg; Fiber: 14 g; Sugar: 9 g
JAMAICAN CURRIED TEMPEH TACOS
This comes from Vegetarian Times, and begins, “The yellow curry filling, mustard greens, and red pepper strips lend these spicy tacos the colors of the tropics.” Yield: Serves 4.
To view this online, click here.
Ingredients:
1 Tbs. peanut oil
1 small sweet onion, such as Vidalia or Walla Walla, diced (1 cup)
1 8-oz. pkg. tempeh, cut into 1/2-inch cubes
1/2 cup unsweetened pineapple juice
2 Tbs. chopped cilantro
2 1/2 tsp. curry powder
1 1/2 tsp. grated fresh ginger
1 Tbs. lime juice
1 tsp. grated lime zest
4 6-inch corn or flour tortillas, warmed
1/4 cup chopped red bell pepper
1/2 cup curly mustard greens, finely chopped
2 Tbs. chopped peanuts, optional
Instructions:
Heat oil in nonstick skillet over medium-high heat. Add onion, and cook 3 to 5 minutes, or until onion is softened. Stir in tempeh, pineapple juice, cilantro, curry powder, and ginger. Season with salt and pepper to taste. Cook 5 minutes, or until pineapple juice evaporates and tempeh starts to brown, stirring occasionally. Remove from heat, stir in lime juice and zest, and season with salt and pepper.
Fill tortillas with tempeh mixture. Add red bell pepper and mustard greens. Top with peanuts, if desired.
Nutrition Information: Calories: 220; Protein: 14 g; Total Fat: 7.5 g; Saturated Fat: 1.5 g; Carbohydrates: 26 g; Cholesterol: 0 mg; Sodium: 313 mg; Fiber: 7 g; Sugar: 6 g
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.
LOADED CRISPY TOFU TACOS
This is from The Woks of Life, and can be viewed online at http://thewoksoflife.com/2014/07/loaded-crispy-tofu-tacos/.
Prep time: 30 mins; Cook time: 15 mins; Total time: 45 mins; Serves: 4 servings
Ingredients
You'll need:
1 package firm tofu
1 tablespoon Sriracha
1 tablespoon honey
1/2 cup fine cornmeal
1 teaspoon chili powder
1 teaspoon cumin
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/8 teaspoon pepper
1/4 cup oil
3 scallions
1 bunch cilantro
1/4 cup yogurt
warm corn tortillas
Other toppings:
shredded cheese
chopped tomato
chopped onion
sweet corn
avocado
lime wedges
Instructions
Cut the tofu into 3/4 inch cubes. In a wide, shallow bowl, combine the Sriracha and honey, and gently toss the tofu in the mixture. In another wide, shallow bowl, combine the cornmeal, chili powder, cumin, salt, garlic powder, and pepper. Toss the tofu in this dry mixture until well-coated.
In a cast iron or non-stick skillet, heat the oil over medium high heat. Add the tofu and allow the pieces to crisp up on all sides. While that's happening, whizz up the scallions, cilantro, and yogurt in a food processor or blender. Build your tacos with tortillas, your sauce, and whatever toppings you like.
Tuesday, May 16, 2017
Monday, May 15, 2017
Monday Recipes
It's Monday, time to get the week started. And here are six vegetarian recipes to help you start your week, including "Meatballs" Stroganoff and a smoothie called Just Peachy. Enjoy!
The first four recipes come from the January 2007 issue of Vegetarian Times, in an article titled “5 Ingredients: Frozen Assets: Hot ideas for winter dishes - straight from your freezer.” The article begins, “If the pitiful-looking winter produce selection has you singing the “what can I make for dinner” blues, it’s time to steer your grocery cart over to the freezer aisle. There you’ll find everything you need to make wholesome dishes without spending a fortune. And when you stock up on these frozen goodies—vegetables, soy meatballs, sweet berries and a pint or two of ice cream—the fast, delectable recipes here mean you don’t have to go out in the cold to get a hot meal on the table.”
Now, I know, someone is bound to think, “Winter? Excuse me, but it’s May! That hardly qualifies as winter.” That’s okay, these are still yummy recipes. So, give ‘em a try!
HEAVENLY ICE CREAM CAKE WITH RASPBERRY COULIS
This recipe begins, “Prepared angel food cakes from the supermarket bakery section are good items to have on hand for desserts. Before preparing this elaborate-looking recipe, freeze the cake completely. It slices easily with a serrated knife.” Serves 12.
You can also view this online, here.
1 16-oz. angel food cake, frozen
1 10-oz. jar raspberry preserves
1/4 cup raspberry liqueur or orange juice
2 pints low-fat vanilla ice cream, softened, divided
1 10-oz. pkg. frozen raspberries in syrup, thawed
Cut cake into 1/4-inch-thick slices. Cover bottom of 9-inch springform pan with slices, cutting one or two slices as necessary to fill in gaps.
Combine raspberry preserves and liqueur in small saucepan over medium heat, and bring to a simmer. Reduce heat to low, and simmer 5 minutes. Brush half of raspberry mixture over cake in pan. Spread 1 pint ice cream over cake, and smooth top. Arrange more cake slices over ice cream to cover completely. Spread remaining raspberry mixture over cake. Smooth remaining pint of ice cream over cake. Cover with plastic wrap, and freeze overnight. (Can be prepared up to 3 days in advance up to this point.)
Purée thawed raspberries and syrup in food processor until smooth. Strain into bowl.
Run knife around sides of springform pan. Release sides from cake. Slice into wedges, and top with raspberry coulis.
nutritional information Per SERVING: Calories: 273; Protein: 4 g; Total Fat: 1 g; Carbohydrates: 60 g; Cholesterol: 3 mg; Sodium: 319 mg; Fiber: 2 g; Sugar: 31 g
PENNE WITH BUTTERNUT SQUASH AND PESTO
This recipe begins, “Cubed butternut squash is a recent addition to most frozen food sections—and a welcome one since it eliminates all the peeling, scraping and slicing that go with fresh squash. (Fresh butternut squash will also work, though.)” Serves 4 in 30 minutes or less.
This can also be viewed this online here.
1/4 cup prepared pesto, divided
1 cup chopped frozen onions
1 1/4 lb. frozen diced butternut squash, about 4 cups
2/3 cup low-sodium vegetable broth
3/4 lb. whole-wheat penne
Heat 1 Tbs. pesto in large nonstick skillet over medium heat. Add onion, and sauté 6 minutes, or until softened. Stir in squash and broth. Cover, and cook over medium low 10 minutes, or until squash is tender, stirring occasionally.
Cook pasta according to package directions. Drain, and divide among 4 bowls. Swirl remaining 1 Tbs. pesto into sauce, and season with salt and pepper. Spoon sauce over pasta, and use remaining pesto to garnish each serving.
nutritional information Per SERVING: Calories: 489; Protein: 16 g; Total Fat: 9 g; Saturated Fat: 2 g; Carbohydrates: 87 g; Cholesterol: 5 mg; Sodium: 332 mg; Fiber: 10 g; Sugar: 7 g
GREEN COCONUT CURRY
This one begins, “Prepared Thai curry paste is available in the Asian section of most supermarkets. If you can’t find green, feel free to use red or yellow. Since the paste is quite spicy, taste a little before you add it and use more or less as preferred. Garnish with chopped roasted peanuts and cilantro if desired.” Serves 4 in 30 minutes or less. Vegan.
1 cup reduced-fat coconut milk
1 tsp. green curry paste
1 1/2 lb. frozen mixed Asian vegetables (mixes with peas are good here)
2 Tbs. teriyaki sauce
4 cups cooked brown rice
Combine coconut milk and curry paste in wok or large saucepan over medium heat, and bring to a boil. Stir in frozen vegetables. Simmer over medium heat 10 minutes. Stir in teriyaki sauce, and serve over rice.
PER SERVING: 376 CAL; 10G PROT; 7.5G TOTAL FAT (3G SAT. FAT); 66G CARB; 0MG CHOL; 889MG SOD; 6G FIBER; 8G SUGARS
“MEATBALLS” STROGANOFF
The recipe begins, “For a hot, filling dinner, this take on a traditional Hungarian dish can’t be beat. Frozen spinach lightens it up and makes for a well-balanced meal. Serve over long, wide pasta to soak up the sauce.” Serves 4 in 30 minutes or less.
2 tsp. garlic-flavored olive oil
2 cups frozen chopped onion
1 16-oz. bag frozen whole-leaf spinach
1 12-oz. pkg. frozen soy zesty Italian meatballs
1 cup reduced-fat sour cream
Heat oil in nonstick skillet on medium high. Add onion, and sauté 10 minutes, or until golden. Add 1/3 cup water, spinach and soy meatballs. Cover, and cook over medium heat 10 minutes, stirring occasionally.
Stir in sour cream just before serving, and cook 3 to 4 minutes, or until heated through, but without boiling. Season with salt and pepper, and serve over egg noodles, if desired.
PER SERVING: 269 CAL; 18G PROT; 14.5G TOTAL FAT (6G SAT. FAT); 20G CARB; 31MG CHOL; 622MG SOD; 7G FIBER; 5G SUGARS
TROPICAL PAPAYA PERFECTION
This recipe, as well as the next one (Just Peachy) are from “20 Super Healthy Smoothie Recipes” on the Runner’s World website. They’re originally from The Editors of Prevention.
This one begins, “Thick like a milkshake, this coconut-infused smoothie recipe transports you to a tropical island.”
Servings: 1
1 papaya, cut into chunks
1 cup fat-free plain yogurt
1/2 cup fresh pineapple chunks
1/2 cup crushed ice
1 tsp coconut extract
1 tsp ground flaxseed
Combine the papaya, yogurt, pineapple, ice, coconut extract, and flaxseed. Process for about 30 seconds, or until smooth and frosty.
Nutrition Information: Calories: 299; Protein: 13 g; Carbs: 64 g; Fiber: 7 g; Sugar: 44 g; Total fat: 1.5 g; Saturated fat: 0.1 g; Sodium: 149 mg
JUST PEACHY
This recipe begins, “Fat-free vanilla ice cream makes this protein packed smoothie sinful and slimming. Skip the spoonful of sugar for a healthier pick.”
Servings: 2
1 cup milk
2 Tbsp low-fat vanilla yogurt
1/2 cup frozen peaches
1/2 cup strawberries
1/8 tsp powdered ginger
2 tsp whey protein powder (such as Source Organic Whey Protein)
3 ice cubes
Blend together any liquid ingredients (milk, yogurt, juice, etc.) and protein powder; this will help break down the grainy powder and make sure it’s evenly distributed.
Add mushy ingredients, like precooked oatmeal and fruit, then add ice at the end. For a thicker shake, you can toss in more ice cubes; you’ll add volume without the calories.
Nutrition Information: Calories (per serving): 150; Protein: 9 g; Carbs: 26.5 g; Fiber: 2 g; Sugar: 24 g; Total fat: 2 g; Saturated fat: 1 g; Sodium: 73 mg
The first four recipes come from the January 2007 issue of Vegetarian Times, in an article titled “5 Ingredients: Frozen Assets: Hot ideas for winter dishes - straight from your freezer.” The article begins, “If the pitiful-looking winter produce selection has you singing the “what can I make for dinner” blues, it’s time to steer your grocery cart over to the freezer aisle. There you’ll find everything you need to make wholesome dishes without spending a fortune. And when you stock up on these frozen goodies—vegetables, soy meatballs, sweet berries and a pint or two of ice cream—the fast, delectable recipes here mean you don’t have to go out in the cold to get a hot meal on the table.”
Now, I know, someone is bound to think, “Winter? Excuse me, but it’s May! That hardly qualifies as winter.” That’s okay, these are still yummy recipes. So, give ‘em a try!
HEAVENLY ICE CREAM CAKE WITH RASPBERRY COULIS
This recipe begins, “Prepared angel food cakes from the supermarket bakery section are good items to have on hand for desserts. Before preparing this elaborate-looking recipe, freeze the cake completely. It slices easily with a serrated knife.” Serves 12.
You can also view this online, here.
1 16-oz. angel food cake, frozen
1 10-oz. jar raspberry preserves
1/4 cup raspberry liqueur or orange juice
2 pints low-fat vanilla ice cream, softened, divided
1 10-oz. pkg. frozen raspberries in syrup, thawed
Cut cake into 1/4-inch-thick slices. Cover bottom of 9-inch springform pan with slices, cutting one or two slices as necessary to fill in gaps.
Combine raspberry preserves and liqueur in small saucepan over medium heat, and bring to a simmer. Reduce heat to low, and simmer 5 minutes. Brush half of raspberry mixture over cake in pan. Spread 1 pint ice cream over cake, and smooth top. Arrange more cake slices over ice cream to cover completely. Spread remaining raspberry mixture over cake. Smooth remaining pint of ice cream over cake. Cover with plastic wrap, and freeze overnight. (Can be prepared up to 3 days in advance up to this point.)
Purée thawed raspberries and syrup in food processor until smooth. Strain into bowl.
Run knife around sides of springform pan. Release sides from cake. Slice into wedges, and top with raspberry coulis.
nutritional information Per SERVING: Calories: 273; Protein: 4 g; Total Fat: 1 g; Carbohydrates: 60 g; Cholesterol: 3 mg; Sodium: 319 mg; Fiber: 2 g; Sugar: 31 g
PENNE WITH BUTTERNUT SQUASH AND PESTO
This recipe begins, “Cubed butternut squash is a recent addition to most frozen food sections—and a welcome one since it eliminates all the peeling, scraping and slicing that go with fresh squash. (Fresh butternut squash will also work, though.)” Serves 4 in 30 minutes or less.
This can also be viewed this online here.
1/4 cup prepared pesto, divided
1 cup chopped frozen onions
1 1/4 lb. frozen diced butternut squash, about 4 cups
2/3 cup low-sodium vegetable broth
3/4 lb. whole-wheat penne
Heat 1 Tbs. pesto in large nonstick skillet over medium heat. Add onion, and sauté 6 minutes, or until softened. Stir in squash and broth. Cover, and cook over medium low 10 minutes, or until squash is tender, stirring occasionally.
Cook pasta according to package directions. Drain, and divide among 4 bowls. Swirl remaining 1 Tbs. pesto into sauce, and season with salt and pepper. Spoon sauce over pasta, and use remaining pesto to garnish each serving.
nutritional information Per SERVING: Calories: 489; Protein: 16 g; Total Fat: 9 g; Saturated Fat: 2 g; Carbohydrates: 87 g; Cholesterol: 5 mg; Sodium: 332 mg; Fiber: 10 g; Sugar: 7 g
GREEN COCONUT CURRY
This one begins, “Prepared Thai curry paste is available in the Asian section of most supermarkets. If you can’t find green, feel free to use red or yellow. Since the paste is quite spicy, taste a little before you add it and use more or less as preferred. Garnish with chopped roasted peanuts and cilantro if desired.” Serves 4 in 30 minutes or less. Vegan.
1 cup reduced-fat coconut milk
1 tsp. green curry paste
1 1/2 lb. frozen mixed Asian vegetables (mixes with peas are good here)
2 Tbs. teriyaki sauce
4 cups cooked brown rice
Combine coconut milk and curry paste in wok or large saucepan over medium heat, and bring to a boil. Stir in frozen vegetables. Simmer over medium heat 10 minutes. Stir in teriyaki sauce, and serve over rice.
PER SERVING: 376 CAL; 10G PROT; 7.5G TOTAL FAT (3G SAT. FAT); 66G CARB; 0MG CHOL; 889MG SOD; 6G FIBER; 8G SUGARS
“MEATBALLS” STROGANOFF
The recipe begins, “For a hot, filling dinner, this take on a traditional Hungarian dish can’t be beat. Frozen spinach lightens it up and makes for a well-balanced meal. Serve over long, wide pasta to soak up the sauce.” Serves 4 in 30 minutes or less.
2 tsp. garlic-flavored olive oil
2 cups frozen chopped onion
1 16-oz. bag frozen whole-leaf spinach
1 12-oz. pkg. frozen soy zesty Italian meatballs
1 cup reduced-fat sour cream
Heat oil in nonstick skillet on medium high. Add onion, and sauté 10 minutes, or until golden. Add 1/3 cup water, spinach and soy meatballs. Cover, and cook over medium heat 10 minutes, stirring occasionally.
Stir in sour cream just before serving, and cook 3 to 4 minutes, or until heated through, but without boiling. Season with salt and pepper, and serve over egg noodles, if desired.
PER SERVING: 269 CAL; 18G PROT; 14.5G TOTAL FAT (6G SAT. FAT); 20G CARB; 31MG CHOL; 622MG SOD; 7G FIBER; 5G SUGARS
TROPICAL PAPAYA PERFECTION
This recipe, as well as the next one (Just Peachy) are from “20 Super Healthy Smoothie Recipes” on the Runner’s World website. They’re originally from The Editors of Prevention.
This one begins, “Thick like a milkshake, this coconut-infused smoothie recipe transports you to a tropical island.”
Servings: 1
1 papaya, cut into chunks
1 cup fat-free plain yogurt
1/2 cup fresh pineapple chunks
1/2 cup crushed ice
1 tsp coconut extract
1 tsp ground flaxseed
Combine the papaya, yogurt, pineapple, ice, coconut extract, and flaxseed. Process for about 30 seconds, or until smooth and frosty.
Nutrition Information: Calories: 299; Protein: 13 g; Carbs: 64 g; Fiber: 7 g; Sugar: 44 g; Total fat: 1.5 g; Saturated fat: 0.1 g; Sodium: 149 mg
JUST PEACHY
This recipe begins, “Fat-free vanilla ice cream makes this protein packed smoothie sinful and slimming. Skip the spoonful of sugar for a healthier pick.”
Servings: 2
1 cup milk
2 Tbsp low-fat vanilla yogurt
1/2 cup frozen peaches
1/2 cup strawberries
1/8 tsp powdered ginger
2 tsp whey protein powder (such as Source Organic Whey Protein)
3 ice cubes
Blend together any liquid ingredients (milk, yogurt, juice, etc.) and protein powder; this will help break down the grainy powder and make sure it’s evenly distributed.
Add mushy ingredients, like precooked oatmeal and fruit, then add ice at the end. For a thicker shake, you can toss in more ice cubes; you’ll add volume without the calories.
Nutrition Information: Calories (per serving): 150; Protein: 9 g; Carbs: 26.5 g; Fiber: 2 g; Sugar: 24 g; Total fat: 2 g; Saturated fat: 1 g; Sodium: 73 mg
Saturday, May 13, 2017
Saturday Recipes
Yes, another Saturday Post. Here are six recipes to help you through the rest of the weekend, including Poor Man’s Cake and Super Easy Vegetarian and Vegan Chili. Enjoy!
POOR MAN'S CAKE
“Maybe my cousin’s recipe,” my friend Maryann wrote.
This recipe, as well as the next one (Poor Man’s Cake #2), can be found in my e-cookbook Off the Wall Cooking.
1 C brown sugar
1/2 tsp. cinnamon
1 C water
2 C flour, shifted
1/3 C oil
1/2 tsp. baking powder
1 C raisins
1/2 tsp. baking soda
1/2 tsp. nutmeg
1/2 tsp. salt
Mix brown sugar, water, oil, raisins, nutmeg & cinnamon in pan. Boil 3 minutes. Cool thoroughly. Add remaining ingredients. Bake in square pan in moderate oven (350 degrees) for 35 minutes.
POOR MAN'S CAKE #2
Maryann wrote, “Mom’s recipe. 1931 era. Don’t know if it’s (era) important or not.” She also added the note that it was from Aunt Sammy's Depression Days.
3 eggs
1 C sugar
1/4 tsp. cinnamon
1 tsp. vanilla
2 C bread crumbs
Mix all ingredients together, blending well by hand. Grease 8X8” baking pan. Press mix into pan. Bake at 300 degrees for 30 minutes. Add raisins, fruit, or wine if available.
GOURMET GREEN BEANS
This is from Publix Supermarket's April 2006 issue of Aprons
2 (12-ounce) bags fresh snipped green beans (snapped, if desired)
1 (8-ounce) package sliced baby portabella mushrooms
3/4 cup water
2 tablespoons garlic butter
1 tablespoon sesame seeds
1 teaspoon seasoned salt
Place beans, mushrooms, and water in microwave-safe bowl. Cover and microwave on HIGH 12–14 minutes, stirring once, until crisp tender.
Preheat large sauté pan on medium-high 2–3 minutes. Place butter in sauté pan and swirl to coat. Add sesame seeds and heat 1–2 minutes, stirring often, until lightly browned.
Drain beans and mushrooms and add to sauté pan. Sprinkle with seasoned salt. Reduce heat to medium, cover, and cook 6–8 minutes, stirring occasionally, until desired tenderness. Serve.
CALORIES (per 1/8 recipe) 70kcal; FAT 4g; CHOL 5mg; SODIUM 220mg; CARB 8g; FIBER 3g; PROTEIN 2g; VIT A 15%; VIT C 25%; CALC 4%; IRON 6%
PASTA PRIMAVERA
This comes from Publix. Makes 4 servings.
This recipe originally called for 1 cup chicken or veggie broth. Obviously, I've deleted the chicken broth and am keeping it as only veggie broth.
12 ounces of dried linguine, ziti, or penne pasta
2 Tbl olive oil
5 cloves garlic, minced
2 green onions, sliced
2 medium carrots, sliced
1 medium red sweet pepper, sliced
1 medium yellow sweet pepper, sliced
1 small zucchini, chopped
1/4 tsp salt
1/4 tsp black pepper
1 C chicken or veggie broth
1 C snipped fresh basil
1/4 C finely shredded Parmesan cheese
2 Tbls pine nuts, toasted
Cook pasta according to package directions; drain. Return pasta to saucepan; cover & keep warm.
Meanwhile, in large skillet, heat olive oil. Add garlic & onions; cook for 30 seconds. Stir in carrots & sweet peppers. Cook & stir for 3 minutes. Add zucchini, salt, & pepper. Stir in chicken or veggie broth. Bring to boil; reduce heat. Simmer, covered, for 1 minute or until vegetables are just tender.
Stir vegetable mixture & basil into pasta & toss. Transfer to serving dish. Sprinkle with cheese & pine nuts. Makes 4 servings.
Per serving: Calories: 443; fat: 20 g (9 g sat. fat); chol: 38 mg; sodium: 328 mg; carbs: 51 g; fiber: 6 g; protein: 14 g.
LEMON ASPARAGUS AND CARROTS
Servings: 6
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=21
View recipe with photo: http://diabeticgourmet.com/recipes/html/21.shtml
Ingredients
1/2 pound carrots, small
1 dash lemon pepper
8 ounces asparagus spears, frozen or fresh
1/8 cup lemon juice
Directions
Wash, trim, and peel small carrots.
Place carrots in a steamer basket above boiling water.
Cover and steam about 15 minutes or till crisp- tender.
Rinse carrots in cold water; drain.
In the meantime, cook frozen asparagus spears according to package.
Rinse asparagus in cold water, drain.
Cover and chill drained carrots and asparagus.
To serve, arrange carrots and asparagus on a platter.
Sprinkle with a little lemon juice and lemon pepper.
Nutritional Information Per Serving: Calories: 26; Protein: 1 g; Sodium: 19 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
SUPER EASY VEGETARIAN AND VEGAN CHILI
This comes from Jolinda Hackett, vegetarian expert for The Spruce. Jolinda wrote, “Even though this easy homemade vegetarian chili recipe uses canned ingredients, a generous amount of spices are simmered to give it a homemade taste. Vegetarian chili is great to serve for large groups or to bring to potlucks, and this super easy chili recipe won't disappoint.
“This recipe is both vegetarian and vegan, and, it can easily be made gluten-free by using water in place of the vegetable broth. Or, make your own homemade vegetable broth, or just shop around to find a gluten-free vegetable broth (several brands are available). Similarly, if you're adding in the optional TVP, check the ingredients to make sure yours is gluten-free if needed. Bob's Red Mill Brand TVP is gluten-free, but you may want to double-check the ingredients list for hidden additives if you're using another brand.”
Makes 6 servings.
To view this online, click here.
Ingredients
1 can black or pinto beans, drained
1 can kidney beans, drained
1 can diced tomatoes
1/2 onion, diced
3 cloves garlic, minced
1 bell pepper, diced (any color)
2 tbsp olive oil
1/4 cup vegetable broth
2 tbsp chili powder
1/2 tsp salt
1/2 tsp pepper
dash cayenne pepper (optional)
dash red pepper flakes (optional)
1/2 cup TVP + 1/2 cup water (optional)
Directions
In a medium to large soup pot, sautee the onion, bell pepper and garlic in the olive oil.
Add tomatoes, vegetable broth and chili powder and stir.
Reduce heat to medium low and add beans. Stir occasionally and cook for at least 20 minutes. Add TVP and water 10 minutes before done cooking. Of course, the longer you cook chili the better, but if you're pressed for time, 20 minutes is fine.
For a spicier chili, add extra cayenne and red pepper flakes, if you'd like.
Nutrition Facts (from Calorie Count):
One serving of this vegetarian chili (based on six servings) provides approximately:
Calories: 334, Calories from Fat: 54, Total Fat: 6.0g, 9%, Saturated Fat: 0.9g, 4%, Cholesterol: 0mg, 0%, Sodium: 260mg, 11%, Total Carbohydrates: 55.4g, 18%, Dietary Fiber: 15.5g, 62%, Sugars: 5.9g, Protein: 18.7g, Vitamin A 49%, Vitamin C 107%, Calcium 11%, Iron 35%, Based on a 2000 calorie diet
POOR MAN'S CAKE
“Maybe my cousin’s recipe,” my friend Maryann wrote.
This recipe, as well as the next one (Poor Man’s Cake #2), can be found in my e-cookbook Off the Wall Cooking.
1 C brown sugar
1/2 tsp. cinnamon
1 C water
2 C flour, shifted
1/3 C oil
1/2 tsp. baking powder
1 C raisins
1/2 tsp. baking soda
1/2 tsp. nutmeg
1/2 tsp. salt
Mix brown sugar, water, oil, raisins, nutmeg & cinnamon in pan. Boil 3 minutes. Cool thoroughly. Add remaining ingredients. Bake in square pan in moderate oven (350 degrees) for 35 minutes.
POOR MAN'S CAKE #2
Maryann wrote, “Mom’s recipe. 1931 era. Don’t know if it’s (era) important or not.” She also added the note that it was from Aunt Sammy's Depression Days.
3 eggs
1 C sugar
1/4 tsp. cinnamon
1 tsp. vanilla
2 C bread crumbs
Mix all ingredients together, blending well by hand. Grease 8X8” baking pan. Press mix into pan. Bake at 300 degrees for 30 minutes. Add raisins, fruit, or wine if available.
GOURMET GREEN BEANS
This is from Publix Supermarket's April 2006 issue of Aprons
2 (12-ounce) bags fresh snipped green beans (snapped, if desired)
1 (8-ounce) package sliced baby portabella mushrooms
3/4 cup water
2 tablespoons garlic butter
1 tablespoon sesame seeds
1 teaspoon seasoned salt
Place beans, mushrooms, and water in microwave-safe bowl. Cover and microwave on HIGH 12–14 minutes, stirring once, until crisp tender.
Preheat large sauté pan on medium-high 2–3 minutes. Place butter in sauté pan and swirl to coat. Add sesame seeds and heat 1–2 minutes, stirring often, until lightly browned.
Drain beans and mushrooms and add to sauté pan. Sprinkle with seasoned salt. Reduce heat to medium, cover, and cook 6–8 minutes, stirring occasionally, until desired tenderness. Serve.
CALORIES (per 1/8 recipe) 70kcal; FAT 4g; CHOL 5mg; SODIUM 220mg; CARB 8g; FIBER 3g; PROTEIN 2g; VIT A 15%; VIT C 25%; CALC 4%; IRON 6%
PASTA PRIMAVERA
This comes from Publix. Makes 4 servings.
This recipe originally called for 1 cup chicken or veggie broth. Obviously, I've deleted the chicken broth and am keeping it as only veggie broth.
12 ounces of dried linguine, ziti, or penne pasta
2 Tbl olive oil
5 cloves garlic, minced
2 green onions, sliced
2 medium carrots, sliced
1 medium red sweet pepper, sliced
1 medium yellow sweet pepper, sliced
1 small zucchini, chopped
1/4 tsp salt
1/4 tsp black pepper
1 C chicken or veggie broth
1 C snipped fresh basil
1/4 C finely shredded Parmesan cheese
2 Tbls pine nuts, toasted
Cook pasta according to package directions; drain. Return pasta to saucepan; cover & keep warm.
Meanwhile, in large skillet, heat olive oil. Add garlic & onions; cook for 30 seconds. Stir in carrots & sweet peppers. Cook & stir for 3 minutes. Add zucchini, salt, & pepper. Stir in chicken or veggie broth. Bring to boil; reduce heat. Simmer, covered, for 1 minute or until vegetables are just tender.
Stir vegetable mixture & basil into pasta & toss. Transfer to serving dish. Sprinkle with cheese & pine nuts. Makes 4 servings.
Per serving: Calories: 443; fat: 20 g (9 g sat. fat); chol: 38 mg; sodium: 328 mg; carbs: 51 g; fiber: 6 g; protein: 14 g.
LEMON ASPARAGUS AND CARROTS
Servings: 6
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=21
View recipe with photo: http://diabeticgourmet.com/recipes/html/21.shtml
Ingredients
1/2 pound carrots, small
1 dash lemon pepper
8 ounces asparagus spears, frozen or fresh
1/8 cup lemon juice
Directions
Wash, trim, and peel small carrots.
Place carrots in a steamer basket above boiling water.
Cover and steam about 15 minutes or till crisp- tender.
Rinse carrots in cold water; drain.
In the meantime, cook frozen asparagus spears according to package.
Rinse asparagus in cold water, drain.
Cover and chill drained carrots and asparagus.
To serve, arrange carrots and asparagus on a platter.
Sprinkle with a little lemon juice and lemon pepper.
Nutritional Information Per Serving: Calories: 26; Protein: 1 g; Sodium: 19 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
SUPER EASY VEGETARIAN AND VEGAN CHILI
This comes from Jolinda Hackett, vegetarian expert for The Spruce. Jolinda wrote, “Even though this easy homemade vegetarian chili recipe uses canned ingredients, a generous amount of spices are simmered to give it a homemade taste. Vegetarian chili is great to serve for large groups or to bring to potlucks, and this super easy chili recipe won't disappoint.
“This recipe is both vegetarian and vegan, and, it can easily be made gluten-free by using water in place of the vegetable broth. Or, make your own homemade vegetable broth, or just shop around to find a gluten-free vegetable broth (several brands are available). Similarly, if you're adding in the optional TVP, check the ingredients to make sure yours is gluten-free if needed. Bob's Red Mill Brand TVP is gluten-free, but you may want to double-check the ingredients list for hidden additives if you're using another brand.”
Makes 6 servings.
To view this online, click here.
Ingredients
1 can black or pinto beans, drained
1 can kidney beans, drained
1 can diced tomatoes
1/2 onion, diced
3 cloves garlic, minced
1 bell pepper, diced (any color)
2 tbsp olive oil
1/4 cup vegetable broth
2 tbsp chili powder
1/2 tsp salt
1/2 tsp pepper
dash cayenne pepper (optional)
dash red pepper flakes (optional)
1/2 cup TVP + 1/2 cup water (optional)
Directions
In a medium to large soup pot, sautee the onion, bell pepper and garlic in the olive oil.
Add tomatoes, vegetable broth and chili powder and stir.
Reduce heat to medium low and add beans. Stir occasionally and cook for at least 20 minutes. Add TVP and water 10 minutes before done cooking. Of course, the longer you cook chili the better, but if you're pressed for time, 20 minutes is fine.
For a spicier chili, add extra cayenne and red pepper flakes, if you'd like.
Nutrition Facts (from Calorie Count):
One serving of this vegetarian chili (based on six servings) provides approximately:
Calories: 334, Calories from Fat: 54, Total Fat: 6.0g, 9%, Saturated Fat: 0.9g, 4%, Cholesterol: 0mg, 0%, Sodium: 260mg, 11%, Total Carbohydrates: 55.4g, 18%, Dietary Fiber: 15.5g, 62%, Sugars: 5.9g, Protein: 18.7g, Vitamin A 49%, Vitamin C 107%, Calcium 11%, Iron 35%, Based on a 2000 calorie diet
Friday, May 12, 2017
Friday Recipes
It's Friday! Here's to weekends...And here are six recipes to help you through the weekend, including Tex-Mex Rice and Bean Casserole and Peach and Raspberry Crumble. Enjoy!
THE CAKE
This recipe was given to my mom by a friend, who worked as a lawyer for years. She was married to an Episcopal priest; both were involved in the civil rights movement.
This recipe can be found in my e-cookbook Off the Wall Cooking.
1 package (18 oz.) yellow cake mix
1 egg, unbeaten
3/4 C oil
1 package (small) vanilla pudding
3/4 C sherry
Preheat oven at 350 degrees. Put ingredients in bowl. Beat for 5 minutes. Pour into greased tube cake pan or mold. Bake for 45 minutes.
PASTA PRIMAVERA
This comes from Publix. Makes 4 servings.
This recipe originally called for 1 cup chicken or veggie broth. Obviously, I've deleted the chicken broth and am keeping it as only veggie broth.
12 ounces of dried linguine, ziti, or penne pasta
2 Tbl olive oil
5 cloves garlic, minced
2 green onions, sliced
2 medium carrots, sliced
1 medium red sweet pepper, sliced
1 medium yellow sweet pepper, sliced
1 small zucchini, chopped
1/4 tsp salt
1/4 tsp black pepper
1 C chicken or veggie broth
1 C snipped fresh basil
1/4 C finely shredded Parmesan cheese
2 Tbls pine nuts, toasted
Cook pasta according to package directions; drain. Return pasta to saucepan; cover & keep warm.
Meanwhile, in large skillet, heat olive oil. Add garlic & onions; cook for 30 seconds. Stir in carrots & sweet peppers. Cook & stir for 3 minutes. Add zucchini, salt, & pepper. Stir in chicken or veggie broth. Bring to boil; reduce heat. Simmer, covered, for 1 minute or until vegetables are just tender.
Stir vegetable mixture & basil into pasta & toss. Transfer to serving dish. Sprinkle with cheese & pine nuts. Makes 4 servings.
Per serving: Calories: 443; fat: 20 g (9 g sat. fat); chol: 38 mg; sodium: 328 mg; carbs: 51 g; fiber: 6 g; protein: 14 g.
PEACH AND RASPBERRY CRUMBLE
This is from Diabetes Self-Management
Yield: 6 servings.
Prep time: 15 minutes. Baking time: 30-35 minutes.
Butter-flavor cooking spray
1 can (15 oz) sliced peaches in juice, drained
1 package (12 oz) unsweetened frozen raspberries, thawed
1 C quick-cooking oats, uncooked
2 Tbs brown sugar
1 1/2 tsp cinnamon
3 Tbs reduced-calorie stick margarine, melted
2 Tbs honey
Preheat oven to 350 degrees. Coat 8”X8” baking pan with cooking spray. Arrange peach slices evenly in bottom of the pan. Sprinkle raspberries evenly over peaches. Set aside. In bowl, combine oats, brown sugar, and cinnamon and mix with fork, breaking up brown sugar clumps. Add margarine & honey; stir to combine. Sprinkle topping over fruit. Bake uncovered for 30 – 35 minutes, or until fruit is bubbly. Portion into 6 equal servings. Serve alone or over low-fat, no-sugar-added vanilla ice cream.
Per serving: Calories: 185; Carbs: 33g; Fat: 4 g (sat. fat: 1 g); Sodium: 70 mg; Fiber: 4 g; Exchanges: 1 starch, 1 fruit, 1 fat
TUSCAN-STYLE QUINOA
This is from the November 2005 issue of Runner’s World.
1 1/2 C quinoa
3 C water
2 Tbls olive oil
3 coves garlic, minced
1/2 medium red onion, chopped
6 C shredded Swiss chard
1 large tomato, diced
1/2 tsp chili pepper flakes
Salt and pepper
1/3 C Parmesan cheese
Place one tablespoon of the olive oil in saucepan, heat to medium-high, pour in quinoa to toast for four minutes. Cover with water, turn down to simmer, cook for 15 minutes until tender. Heat nonstick skillet with remaining olive oil & sauté garlic & onion until golden, about 5 minutes. Add chard & sauté until wilted. Add tomato & heat through. Fold in cooked quinoa, season with salt, pepper, & chili flakes to taste, & top with Parmesan cheese. Let stand 3-5 minutes to blend flavors.
AU GRATIN POTATOES
This was in a Weight Watchers' email years ago. The recipe begins, “Our cheesy potato dish is the perfect crowd pleaser: rich enough for your spouse and kids, yet light enough to keep your waistline slim.”
The POINTS® Value at that time listed this as 3 points.
Servings: 8; Preparation Time: 20 min; Cooking Time: 90 min; Level of Difficulty: Moderate
Ingredients
1 sprays cooking spray
1 Tbsp butter
1 medium onion, thinly sliced
2 Tbsp all-purpose flour
2 cup fat-free skim milk
2 pound Yukon Gold potatoes, thinly sliced
1 cup low-fat shredded cheddar cheese
1 tsp table salt
1/4 tsp black pepper
Instructions
Preheat oven to 375°F. Coat a 2-quart covered baking dish with cooking spray.
Melt butter in a large pot over medium heat. Add onion and cook, stirring occasionally, until onion begins to brown, about 5 minutes. Stir in flour; add milk slowly, stirring. Add potatoes and stir to mix. Bring to a boil. Stir in 3/4 cup of cheese, salt and pepper. Pour mixture into prepared baking dish and level out surface. Bake for 1 hour, uncovered. Cover and bake until potatoes are fork-tender, about 20 minutes more.
Change oven temperature to broil. Sprinkle remaining cheese over potatoes. Broil 6 inches from the heating element until the cheese is golden brown, about 1 to 2 minutes. Allow to cool for 5 minutes before slicing into 8 pieces.
TEX-MEX RICE AND BEAN CASSEROLE
This is from Weight Watchers. Total Time: 55 minutes; Prep: 15 minutes; Cook: 40 minutes; Serves: 6; Difficulty: Easy; Points: 5
To view this online, click here.
Ingredients
1 spray cooking spray
1 cup canned yellow corn, drained, or frozen, thawed corn kernels
1 Tbsp canned green chili peppers, chopped, mild or hot
15 oz canned pinto beans, rinsed and drained
1 cup long grain cooked brown rice, fresh or day old
7/8 cup Weight Watchers Reduced fat Mexican blend shredded cheese
3/4 cup fat free sour cream
1/4 tsp chili powder
1/4 tsp table salt
1/8 tsp black pepper
2 Tbsp uncooked scallion(s), chopped (dark green part only)
Instructions
Preheat oven to 350ºF. Coat a 2-quart glass baking dish with cooking spray.
In a large bowl, combine corn, chilies, beans, rice, 3/4 cup of cheese, sour cream, chili powder, salt and pepper; stir in scallions.
Spoon mixture into prepared baking dish and bake for 30 minutes. Remove from oven and sprinkle with remaining 2 tablespoons of cheese. Return to oven and bake until cheese melts and casserole is slightly bubbly, about 10 minutes more. Let stand for 5 minutes to firm up before slicing into 6 pieces. Yields 1 piece per serving.
Notes
Change the beans or cheese to your liking: white or black beans, reduced-fat cheddar or Monterey Jack cheeses all work well.If you want to brown the cheese more, place the dish (make sure it's broiler safe) under the broiler for a minute or two.
THE CAKE
This recipe was given to my mom by a friend, who worked as a lawyer for years. She was married to an Episcopal priest; both were involved in the civil rights movement.
This recipe can be found in my e-cookbook Off the Wall Cooking.
1 package (18 oz.) yellow cake mix
1 egg, unbeaten
3/4 C oil
1 package (small) vanilla pudding
3/4 C sherry
Preheat oven at 350 degrees. Put ingredients in bowl. Beat for 5 minutes. Pour into greased tube cake pan or mold. Bake for 45 minutes.
PASTA PRIMAVERA
This comes from Publix. Makes 4 servings.
This recipe originally called for 1 cup chicken or veggie broth. Obviously, I've deleted the chicken broth and am keeping it as only veggie broth.
12 ounces of dried linguine, ziti, or penne pasta
2 Tbl olive oil
5 cloves garlic, minced
2 green onions, sliced
2 medium carrots, sliced
1 medium red sweet pepper, sliced
1 medium yellow sweet pepper, sliced
1 small zucchini, chopped
1/4 tsp salt
1/4 tsp black pepper
1 C chicken or veggie broth
1 C snipped fresh basil
1/4 C finely shredded Parmesan cheese
2 Tbls pine nuts, toasted
Cook pasta according to package directions; drain. Return pasta to saucepan; cover & keep warm.
Meanwhile, in large skillet, heat olive oil. Add garlic & onions; cook for 30 seconds. Stir in carrots & sweet peppers. Cook & stir for 3 minutes. Add zucchini, salt, & pepper. Stir in chicken or veggie broth. Bring to boil; reduce heat. Simmer, covered, for 1 minute or until vegetables are just tender.
Stir vegetable mixture & basil into pasta & toss. Transfer to serving dish. Sprinkle with cheese & pine nuts. Makes 4 servings.
Per serving: Calories: 443; fat: 20 g (9 g sat. fat); chol: 38 mg; sodium: 328 mg; carbs: 51 g; fiber: 6 g; protein: 14 g.
PEACH AND RASPBERRY CRUMBLE
This is from Diabetes Self-Management
Yield: 6 servings.
Prep time: 15 minutes. Baking time: 30-35 minutes.
Butter-flavor cooking spray
1 can (15 oz) sliced peaches in juice, drained
1 package (12 oz) unsweetened frozen raspberries, thawed
1 C quick-cooking oats, uncooked
2 Tbs brown sugar
1 1/2 tsp cinnamon
3 Tbs reduced-calorie stick margarine, melted
2 Tbs honey
Preheat oven to 350 degrees. Coat 8”X8” baking pan with cooking spray. Arrange peach slices evenly in bottom of the pan. Sprinkle raspberries evenly over peaches. Set aside. In bowl, combine oats, brown sugar, and cinnamon and mix with fork, breaking up brown sugar clumps. Add margarine & honey; stir to combine. Sprinkle topping over fruit. Bake uncovered for 30 – 35 minutes, or until fruit is bubbly. Portion into 6 equal servings. Serve alone or over low-fat, no-sugar-added vanilla ice cream.
Per serving: Calories: 185; Carbs: 33g; Fat: 4 g (sat. fat: 1 g); Sodium: 70 mg; Fiber: 4 g; Exchanges: 1 starch, 1 fruit, 1 fat
TUSCAN-STYLE QUINOA
This is from the November 2005 issue of Runner’s World.
1 1/2 C quinoa
3 C water
2 Tbls olive oil
3 coves garlic, minced
1/2 medium red onion, chopped
6 C shredded Swiss chard
1 large tomato, diced
1/2 tsp chili pepper flakes
Salt and pepper
1/3 C Parmesan cheese
Place one tablespoon of the olive oil in saucepan, heat to medium-high, pour in quinoa to toast for four minutes. Cover with water, turn down to simmer, cook for 15 minutes until tender. Heat nonstick skillet with remaining olive oil & sauté garlic & onion until golden, about 5 minutes. Add chard & sauté until wilted. Add tomato & heat through. Fold in cooked quinoa, season with salt, pepper, & chili flakes to taste, & top with Parmesan cheese. Let stand 3-5 minutes to blend flavors.
AU GRATIN POTATOES
This was in a Weight Watchers' email years ago. The recipe begins, “Our cheesy potato dish is the perfect crowd pleaser: rich enough for your spouse and kids, yet light enough to keep your waistline slim.”
The POINTS® Value at that time listed this as 3 points.
Servings: 8; Preparation Time: 20 min; Cooking Time: 90 min; Level of Difficulty: Moderate
Ingredients
1 sprays cooking spray
1 Tbsp butter
1 medium onion, thinly sliced
2 Tbsp all-purpose flour
2 cup fat-free skim milk
2 pound Yukon Gold potatoes, thinly sliced
1 cup low-fat shredded cheddar cheese
1 tsp table salt
1/4 tsp black pepper
Instructions
Preheat oven to 375°F. Coat a 2-quart covered baking dish with cooking spray.
Melt butter in a large pot over medium heat. Add onion and cook, stirring occasionally, until onion begins to brown, about 5 minutes. Stir in flour; add milk slowly, stirring. Add potatoes and stir to mix. Bring to a boil. Stir in 3/4 cup of cheese, salt and pepper. Pour mixture into prepared baking dish and level out surface. Bake for 1 hour, uncovered. Cover and bake until potatoes are fork-tender, about 20 minutes more.
Change oven temperature to broil. Sprinkle remaining cheese over potatoes. Broil 6 inches from the heating element until the cheese is golden brown, about 1 to 2 minutes. Allow to cool for 5 minutes before slicing into 8 pieces.
TEX-MEX RICE AND BEAN CASSEROLE
This is from Weight Watchers. Total Time: 55 minutes; Prep: 15 minutes; Cook: 40 minutes; Serves: 6; Difficulty: Easy; Points: 5
To view this online, click here.
Ingredients
1 spray cooking spray
1 cup canned yellow corn, drained, or frozen, thawed corn kernels
1 Tbsp canned green chili peppers, chopped, mild or hot
15 oz canned pinto beans, rinsed and drained
1 cup long grain cooked brown rice, fresh or day old
7/8 cup Weight Watchers Reduced fat Mexican blend shredded cheese
3/4 cup fat free sour cream
1/4 tsp chili powder
1/4 tsp table salt
1/8 tsp black pepper
2 Tbsp uncooked scallion(s), chopped (dark green part only)
Instructions
Preheat oven to 350ºF. Coat a 2-quart glass baking dish with cooking spray.
In a large bowl, combine corn, chilies, beans, rice, 3/4 cup of cheese, sour cream, chili powder, salt and pepper; stir in scallions.
Spoon mixture into prepared baking dish and bake for 30 minutes. Remove from oven and sprinkle with remaining 2 tablespoons of cheese. Return to oven and bake until cheese melts and casserole is slightly bubbly, about 10 minutes more. Let stand for 5 minutes to firm up before slicing into 6 pieces. Yields 1 piece per serving.
Notes
Change the beans or cheese to your liking: white or black beans, reduced-fat cheddar or Monterey Jack cheeses all work well.If you want to brown the cheese more, place the dish (make sure it's broiler safe) under the broiler for a minute or two.
Thursday, May 11, 2017
Thursday Recipes
Here are six vegetarian recipes to help you through the day, including Chocolate Truffles and Vegetarian Red Curry Tofu with Green Peas. Enjoy!
SWEET POTATO SOUFFLE
This is my mom’s recipe. Mom used to make this for holiday meals or if she was fixing ham for Sunday dinner. There was seldom any leftover soufflé.
Not to worry: since this is a vegetarian blog, I'm not going to suddenly post meat here. I'm just sharing a memory for decades past. Feel free to fix it whenever you want something a little festive.
This recipe, as well as the next one (Chocolate Truffles), can be found in my e-cookbook Off the Wall Cooking.
4 – 5 sweet potatoes
1 egg
1 small can pineapple
1 C nuts
2 T orange juice concentrate
1/2 tsp. salt
Cinnamon
dash pepper
1/2 C brown sugar
9 large marshmallows
Peel & dice sweet potatoes, place in pan of water, and cook until tender. Mash & add other ingredients except marshmallows. Put in square pan, cut in 9 squares & place 1 marshmallow in each square. Bake at 350 degrees for 10 minutes.
CHOCOLATE TRUFFLES
I got this from my oldest son and daughter-in-law for Christmas, 2002. They are so good…These, a batch of buck-eyes, and a pot of coffee…Heaven…
This recipe (as with the Sweet Potato Souffle) can be found in my e-cookbook Off the Wall Cooking.
8 oz. fine semi-sweet chocolate, broken into small pieces
1 C heavy cream
cocoa powder for dusting (see note)
Put the cream & chocolate into a pan & heat on low until the chocolate has melted. Stir the mixture until smooth & glossy, then pour into a bowl & chill in the fridge for several hours or overnight. Take spoonfuls of the mixture and, wearing gloves, roll between your hands into a ball. Place each truffle into a tray of SIFTED cocoa powder and shake around until well coated.
NOTE: Mary adds: “I’ll warn you, this process is very messy but WELL worth it. Also, some chopped pecans to roll them around in was really good. I’m sure you can think of all sorts of cool variations; I bet some grated orange peel or ginger would be good, too…” Also, “for the cayenne ones, I used a mixture of cocoa, cinnamon and cayenne.”
Very yummy, very addicting.
ONION SUPREME
My dad came to visit for a week at Christmas, 1987. He fixed this to go with Christmas dinner, along with several other veggies. The day I drove him to Tampa International to fly back to New York, we went for coffee at a shop in the airport. When I asked for a copy of this, he grabbed a paper napkin and wrote down the recipe. It’s a great way to fix onions; I’ve always had onions in things, but never as a side dish. However, this is incredibly easy, as well as fantastic.
This recipe can be found in my e-cookbook Off the Wall Cooking.
2 leeks (discard green), sliced thin
3 – 4 yellow onions, sliced thin
1 stick butter or margarine
4 bunches scallions (discard green), sliced thin
20 small white onions
1 1/2 C half & half
2 cloves garlic, sliced thin
Melt butter over low heat and sauté leeks, scallions, garlic and yellow onions for 45 minutes. Meanwhile, cook white onions in enough water to just barely cover. Add white onions (after 45 minutes) to skillet and pour in half & half. Cook over low heat for 10 minutes more & serve.
GOURMET GREEN BEANS
This is from Publix Supermarket's April 2006 issue of Aprons
2 (12-ounce) bags fresh snipped green beans (snapped, if desired)
1 (8-ounce) package sliced baby portabella mushrooms
3/4 cup water
2 tablespoons garlic butter
1 tablespoon sesame seeds
1 teaspoon seasoned salt
Place beans, mushrooms, and water in microwave-safe bowl. Cover and microwave on HIGH 12–14 minutes, stirring once, until crisp tender.
Preheat large sauté pan on medium-high 2–3 minutes. Place butter in sauté pan and swirl to coat. Add sesame seeds and heat 1–2 minutes, stirring often, until lightly browned.
Drain beans and mushrooms and add to sauté pan. Sprinkle with seasoned salt. Reduce heat to medium, cover, and cook 6–8 minutes, stirring occasionally, until desired tenderness. Serve.
CALORIES (per 1/8 recipe) 70kcal; FAT 4g; CHOL 5mg; SODIUM 220mg; CARB 8g; FIBER 3g; PROTEIN 2g; VIT A 15%; VIT C 25%; CALC 4%; IRON 6%
MINI PEANUT BUTTER ICE CREAM SANDWICHES
This was in an old Weight Watchers email. The Weight Watchers PointsPlus was 3 per serving.
2 oz low fat cream cheese, softened
1/4 cup powdered sugar
1/4 cup creamy peanut butter
1 1/2 cup lite whipped topping
1 pinch salt
24 items chocolate wafers (about 5 1/2 oz total)
In a medium bowl, using an electric mixer, beat together cream cheese, sugar and peanut butter until smooth. Add whipped topping; beat until just combined. Spoon a rounded 1 1/2 tablespoons peanut butter filling on top of a wafer cooker; place a second wafer on top. Set on a baking sheet and repeat with remaining ingredients; freeze until firm. Yields 1 ice cream sandwich per serving.
VEGETARIAN RED CURRY TOFU WITH GREEN PEAS
This comes from Jolinda Hackett, The Spruce’s vegetarian expert. Jolinda wrote, “This Thai inspired recipe for a basic vegetarian (and vegan!) red curry sauce with vegetables will go best served over steamed white rice, though you could always eat it plain as a curry soup dish. I'm personally not a big fan of green curry, though I suppose you could try a green curry paste instead of red in this recipe, if you'd like. I'd probably omit the fresh cilantro, in that case.
“Though the recipe calls for tofu, carrots, peas and baby corn (my personal favorite!) you can use just about any vegetable you have on hand, and adjust the cooking time accordingly if needed. A note about store-bought red curry pastes: be sure to read the ingredients to make sure it is vegetarian (a few brands will contain some sort of fish). I usually use Thai Kitchen brand red curry paste, which is easy to find, vegetarian, vegan, and gluten-free.
“This Thai red curry recipe is vegetarian, vegan and gluten-free.”
To view this online, click here.
Ingredients
3 tbsp fresh basil, coarsely chopped
1 tbsp vegetarian red curry paste (make sure it's vegetarian)
1 14 ounce can coconut milk
1 carrot, sliced thin
1/2 cup green peas
1/2 cup baby corn, chopped
1 block firm or extra firm tofu, well pressed
2 tbsp chopped fresh cilantro
1 tsp brown sugar
juice from one lime
Directions
Like most vegan tofu recipes, this one will taste best if you press the tofu first. Not sure how to do that? See this easy step-by-step guide: How to press tofu.
After your tofu is well-pressed, chop it into about 3/4-inch (bite-sized) chunks.
In a medium-sized saucepan, combine the basil, vegetarian red curry paste and coconut over medium high heat, stirring well to mix curry paste.
Add the remaining ingredients, including the sliced carrot, green peas, baby corn and pressed and chopped tofu.
Bring the mixture to a slow simmer.
Cover the pot and allow your curry to cook for about 10-12 minutes, or until the veggies are tender, but not overcooked.
Serve your vegan Thai red curry over rice if desired. Or, pair it with a healthier whole grain, such as quinoa or kaniwa for the extra protein boost.
If you like this red Thai curry, here's more vegetarian curries you might enjoy.
SWEET POTATO SOUFFLE
This is my mom’s recipe. Mom used to make this for holiday meals or if she was fixing ham for Sunday dinner. There was seldom any leftover soufflé.
Not to worry: since this is a vegetarian blog, I'm not going to suddenly post meat here. I'm just sharing a memory for decades past. Feel free to fix it whenever you want something a little festive.
This recipe, as well as the next one (Chocolate Truffles), can be found in my e-cookbook Off the Wall Cooking.
4 – 5 sweet potatoes
1 egg
1 small can pineapple
1 C nuts
2 T orange juice concentrate
1/2 tsp. salt
Cinnamon
dash pepper
1/2 C brown sugar
9 large marshmallows
Peel & dice sweet potatoes, place in pan of water, and cook until tender. Mash & add other ingredients except marshmallows. Put in square pan, cut in 9 squares & place 1 marshmallow in each square. Bake at 350 degrees for 10 minutes.
CHOCOLATE TRUFFLES
I got this from my oldest son and daughter-in-law for Christmas, 2002. They are so good…These, a batch of buck-eyes, and a pot of coffee…Heaven…
This recipe (as with the Sweet Potato Souffle) can be found in my e-cookbook Off the Wall Cooking.
8 oz. fine semi-sweet chocolate, broken into small pieces
1 C heavy cream
cocoa powder for dusting (see note)
Put the cream & chocolate into a pan & heat on low until the chocolate has melted. Stir the mixture until smooth & glossy, then pour into a bowl & chill in the fridge for several hours or overnight. Take spoonfuls of the mixture and, wearing gloves, roll between your hands into a ball. Place each truffle into a tray of SIFTED cocoa powder and shake around until well coated.
NOTE: Mary adds: “I’ll warn you, this process is very messy but WELL worth it. Also, some chopped pecans to roll them around in was really good. I’m sure you can think of all sorts of cool variations; I bet some grated orange peel or ginger would be good, too…” Also, “for the cayenne ones, I used a mixture of cocoa, cinnamon and cayenne.”
Very yummy, very addicting.
ONION SUPREME
My dad came to visit for a week at Christmas, 1987. He fixed this to go with Christmas dinner, along with several other veggies. The day I drove him to Tampa International to fly back to New York, we went for coffee at a shop in the airport. When I asked for a copy of this, he grabbed a paper napkin and wrote down the recipe. It’s a great way to fix onions; I’ve always had onions in things, but never as a side dish. However, this is incredibly easy, as well as fantastic.
This recipe can be found in my e-cookbook Off the Wall Cooking.
2 leeks (discard green), sliced thin
3 – 4 yellow onions, sliced thin
1 stick butter or margarine
4 bunches scallions (discard green), sliced thin
20 small white onions
1 1/2 C half & half
2 cloves garlic, sliced thin
Melt butter over low heat and sauté leeks, scallions, garlic and yellow onions for 45 minutes. Meanwhile, cook white onions in enough water to just barely cover. Add white onions (after 45 minutes) to skillet and pour in half & half. Cook over low heat for 10 minutes more & serve.
GOURMET GREEN BEANS
This is from Publix Supermarket's April 2006 issue of Aprons
2 (12-ounce) bags fresh snipped green beans (snapped, if desired)
1 (8-ounce) package sliced baby portabella mushrooms
3/4 cup water
2 tablespoons garlic butter
1 tablespoon sesame seeds
1 teaspoon seasoned salt
Place beans, mushrooms, and water in microwave-safe bowl. Cover and microwave on HIGH 12–14 minutes, stirring once, until crisp tender.
Preheat large sauté pan on medium-high 2–3 minutes. Place butter in sauté pan and swirl to coat. Add sesame seeds and heat 1–2 minutes, stirring often, until lightly browned.
Drain beans and mushrooms and add to sauté pan. Sprinkle with seasoned salt. Reduce heat to medium, cover, and cook 6–8 minutes, stirring occasionally, until desired tenderness. Serve.
CALORIES (per 1/8 recipe) 70kcal; FAT 4g; CHOL 5mg; SODIUM 220mg; CARB 8g; FIBER 3g; PROTEIN 2g; VIT A 15%; VIT C 25%; CALC 4%; IRON 6%
MINI PEANUT BUTTER ICE CREAM SANDWICHES
This was in an old Weight Watchers email. The Weight Watchers PointsPlus was 3 per serving.
2 oz low fat cream cheese, softened
1/4 cup powdered sugar
1/4 cup creamy peanut butter
1 1/2 cup lite whipped topping
1 pinch salt
24 items chocolate wafers (about 5 1/2 oz total)
In a medium bowl, using an electric mixer, beat together cream cheese, sugar and peanut butter until smooth. Add whipped topping; beat until just combined. Spoon a rounded 1 1/2 tablespoons peanut butter filling on top of a wafer cooker; place a second wafer on top. Set on a baking sheet and repeat with remaining ingredients; freeze until firm. Yields 1 ice cream sandwich per serving.
VEGETARIAN RED CURRY TOFU WITH GREEN PEAS
This comes from Jolinda Hackett, The Spruce’s vegetarian expert. Jolinda wrote, “This Thai inspired recipe for a basic vegetarian (and vegan!) red curry sauce with vegetables will go best served over steamed white rice, though you could always eat it plain as a curry soup dish. I'm personally not a big fan of green curry, though I suppose you could try a green curry paste instead of red in this recipe, if you'd like. I'd probably omit the fresh cilantro, in that case.
“Though the recipe calls for tofu, carrots, peas and baby corn (my personal favorite!) you can use just about any vegetable you have on hand, and adjust the cooking time accordingly if needed. A note about store-bought red curry pastes: be sure to read the ingredients to make sure it is vegetarian (a few brands will contain some sort of fish). I usually use Thai Kitchen brand red curry paste, which is easy to find, vegetarian, vegan, and gluten-free.
“This Thai red curry recipe is vegetarian, vegan and gluten-free.”
To view this online, click here.
Ingredients
3 tbsp fresh basil, coarsely chopped
1 tbsp vegetarian red curry paste (make sure it's vegetarian)
1 14 ounce can coconut milk
1 carrot, sliced thin
1/2 cup green peas
1/2 cup baby corn, chopped
1 block firm or extra firm tofu, well pressed
2 tbsp chopped fresh cilantro
1 tsp brown sugar
juice from one lime
Directions
Like most vegan tofu recipes, this one will taste best if you press the tofu first. Not sure how to do that? See this easy step-by-step guide: How to press tofu.
After your tofu is well-pressed, chop it into about 3/4-inch (bite-sized) chunks.
In a medium-sized saucepan, combine the basil, vegetarian red curry paste and coconut over medium high heat, stirring well to mix curry paste.
Add the remaining ingredients, including the sliced carrot, green peas, baby corn and pressed and chopped tofu.
Bring the mixture to a slow simmer.
Cover the pot and allow your curry to cook for about 10-12 minutes, or until the veggies are tender, but not overcooked.
Serve your vegan Thai red curry over rice if desired. Or, pair it with a healthier whole grain, such as quinoa or kaniwa for the extra protein boost.
If you like this red Thai curry, here's more vegetarian curries you might enjoy.
Wednesday, May 10, 2017
Lasagna
I love lasagna. It's one of those foods I could eat once a week (or more!) without complaining.
That said, here are six vegetarian lasagna recipes to help you through the day, including Lasagna Verde and Engine 2 Diet Vegetarian Lasagna. Enjoy!
ASPARAGUS-PESTO LASAGNA
This is from the April 2006 issue of Vegetarian Times, and begins, “This recipe uses two popular Italian lasagna fillings: asparagus and pesto.” Serves 10.
To view this online, go to http://www.vegetariantimes.com/recipe/asparagus-pesto-lasagna/
1/3 cup all-purpose flour
3 1/2 cups low-fat milk, divided
6 Tbs. pesto*, or more to taste
2 Tbs. grated Parmesan cheese, plus additional for garnish, optional
1 tsp. salt
1/4 tsp. ground black pepper
2 tsp. olive oil
1 1/4 lb. asparagus spears, tips cut off and reserved, spears trimmed and chopped into 1/4-inch pieces
1 clove garlic, minced (about 1 tsp.)
16 no-cook lasagna noodles (9 oz.)
2 cups shredded Fontina or part-skim mozzarella cheese (8 oz.), divided
Preheat oven to 350F. Whisk flour and 1/2 cup milk in saucepan until smooth. Gradually whisk in remaining milk. Bring to a boil over medium heat, whisking constantly, and boil 1 minute, or until thickened. Remove from heat; stir in pesto, Parmesan, salt and pepper. Reserve 1 cup white sauce.
Warm oil in large nonstick skillet over medium-high heat. Add chopped asparagus (not tips) and cook, stirring often, 5 minutes, or until tender. Add garlic; cook, stirring, 1 minute, and season to taste with salt and pepper. Remove from heat.
Coat 13×9-inch baking dish with cooking spray. Place layer of noodles in dish, overlapping slightly. Layer with half of cooked asparagus, 3/4 cup Fontina and half of sauce. Add another layer of pasta, remaining sauce, remaining cooked asparagus and 3/4 cup Fontina. Top with layer of noodles, then with reserved 1 cup white sauce. Arrange reserved asparagus tips over top and sprinkle with remaining Fontina.
Bake, uncovered, 35 to 40 minutes, or until golden. Let stand 10 minutes; serve with additional grated Parmesan cheese, if desired.
* Look for the freshest, most flavorful pesto in the refrigerator section of the supermarket, packaged in vacuum-sealed bags or in plastic tubs.
nutritional information Per SERVING: Calories: 413; Protein: 21 g; Total Fat: 17 g; Saturated Fat: 8 g; Carbohydrates: 44 g; Cholesterol: 44 mg; Sodium: 686 mg; Fiber: 2 g; Sugar: 8 g
ENGINE 2 DIET VEGETARIAN LASAGNA
This was on a long-forgotten email list. But it comes originally from a cookbook titled The Engine 2 Diet: The Texas Firefighter's 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds. Personally, I'm considering picking up a copy for myself. Check it out!
Ingredients:
1 onion, chopped
1 small head of garlic, all cloves chopped or pressed
8 ounces mushrooms, sliced
1 head broccoli, chopped
2 carrots, chopped
2 red bell peppers, seeded and chopped
1 can corn, rinsed and drained
1 package Silken Lite tofu
1/2 teaspoon cayenne pepper
1 teaspoon oregano
1 teaspoon basil
1 teaspoon rosemary
2 jars pasta sauce
2 boxes whole grain lasagna noodles
16 ounces frozen spinach, thawed and drained
2 sweet potatoes, cooked and mashed
6 roma tomatoes, sliced thin
1 cup raw cashews, ground
Preparation:
Pre-heat oven to 400 degrees. Sauté the onion and garlic on high heat for 3 minutes in a wok or nonstick pan. Add the mushrooms and cook until the onions are limp and the mushrooms give up their liquid. Remove them to a large bowl with a slotted spoon. Reserve the mushroom liquid in the pan. Sauté the broccoli and carrots for 5 minutes and add to the mushroom bowl. Sauté the peppers and corn until just beginning to soften. Add them to the vegetable bowl.
Drain the silken tofu11 by wrapping in paper towels. Break it up directly in the towel and mix into the vegetable bowl. Add spices to the vegetable bowl and combine.
To Assemble:
Cover the bottom of a 9-by-13-inch casserole with a layer of sauce. Add a layer of noodles. Cover the noodles with sauce. This way the noodles cook in the oven, saving time and energy. Spread the vegetable mixture over the sauced noodles. Cover with a layer of noodles and another dressing of sauce. Add the spinach to the second layer of sauced noodles. Cover the spinach with the mashed sweet potatoes. Add another layer of sauce, the final layer of noodles, and a last topping of sauce. Cover the lasagna with thinly sliced roma tomatoes.
Cover with foil and bake in the oven for 45 minutes. Remove the foil, sprinkle with the cashews, and return to the oven for 15 minutes. Let sit for 15 minutes before serving.
Makes 10 - 12 servings of sweet potato lasagna.
ROASTED-VEGETABLE LASAGNA
This recipe begins, “Who needs meat? This gourmet veggie lasagna from one of our favorite chefs will be the centerpiece of your dinner table.”
This is from Diabetic Connect.
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4198-roasted-vegetable-lasagna.
Ingredients
Vegetables:
4 red bell peppers
1 teaspoon olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper
6 yellow squash, halved lengthwise and cut into 1-inch pieces (about 1 1/2 pounds)
1 large onion, cut into 16 wedges
4 garlic cloves, minced
Cheese mixture:
2 cups 2% low-fat cottage cheese
1 1/2 cups (6 ounces) grated sharp provolone cheese
1/4 cup chopped fresh basil
1 teaspoon dried oregano
White sauce:
3 tablespoons all-purpose flour
1 1/2 cups 2% reduced-fat milk
2 tablespoons chopped fresh basil
1/4 teaspoon black pepper
Cooking spray
9 cooked lasagna noodles
2 cups spinach leaves, divided
1/2 cup (2 ounces) shredded part-skim mozzarella cheese
Fresh basil sprigs (optional)
Directions
Preheat broiler.
To prepare vegetables, cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel; set aside.
Preheat oven to 450°.
Combine oil, salt, 1/2 teaspoon black pepper, squash, and onion on a baking sheet; toss well. Bake at 450° for 20 minutes. Remove from oven; combine squash mixture and garlic in a bowl.
Decrease oven temperature to 375°.
To prepare cheese mixture, combine cottage cheese and next 3 ingredients (cottage cheese through oregano) in a bowl.
To prepare white sauce, place flour in a medium saucepan. Gradually add milk; stir with a whisk. Place over medium heat. Cook until thick; stir constantly. Remove from heat; stir in 2 tablespoons chopped basil and 1/4 teaspoon black pepper.
Spread 1/4 cup white sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 noodles over sauce; top with 1 1/4 cups cheese mixture, 1 cup spinach, 4 bell pepper halves, 2 cups vegetable mixture, and 1/4 cup white sauce. Repeat layers, ending with noodles. Spread remaining white sauce over noodles. Cover and bake at 375° for 15 minutes. Uncover; sprinkle with mozzarella cheese. Bake an additional 20 minutes. Garnish with basil sprigs, if desired.
Note: Use a sharp, potent cheese in this dish for the most flavor. Parmesan, Romano, Asiago, or sharp cheddar will all work as well in the filling. Stick to mozzarella for the top, however, as it melts and browns the best. For extra browning, place the lasagna under the broiler for a minute or two at the end of cooking.
Nutritional Facts: Servings: 9; Amount per serving Calories: 275; Calories from fat 30%; Fat 9.1 g; Saturated fat: 5.2 g; Monounsaturated fat: 2.6 g; Polyunsaturated fat 0.6 g; Protein: 19.3 g; Carbohydrate: 29.3 g; Fiber: 2.9 g;Cholesterol: 24 mg; Iron: 2.3 mg; Sodium: 564 mg; Calcium: 308 mg
AL ROKER’S VEGETABLE LASAGNA
This is from The Today Show’s Al Roker. The recipe begins, “This vegetarian lasagna, which is bubbling with gooey cheese, is a delicious way to sneak lots of vegetable servings into dinner.”
Cook Time: 1 hour 10 minutes; Prep Time: 20 minutes; Yield: 1 lasagna
To view this online, click here.
Ingredients
Sauce
2 tablespoons olive oil
1 zucchini, medium dice
1 small yellow squash, medium dice
1 medium yellow onion, medium dice
1 medium red bell pepper, medium dice
Salt and pepper, to taste
4 cloves garlic, minced
4 cups marinara sauce
3 tablespoons chopped basil
1 pinch red pepper flakes
Lasagna
32 ounces whole milk ricotta cheese
2 eggs
1 pound dry lasagna noodles, cooked according to packaging
1/2 cup grated Parmesan cheese
2 cups shredded mozzarella
Preparation
For the sauce:
Heat olive oil in a large sauté pan over medium high heat. Add zucchini, squash, onion and red peppers. Season with salt and sauté vegetables until softened, about 5 minutes. Add garlic and cook an additional minute. Pour in marinara sauce and chopped basil. Add a pinch of red pepper flakes. Cook sauce for 20-30 minutes, stirring occasionally, until slightly thickened.
For the lasagna:
While sauce is cooking, mix together ricotta cheese and egg until combined. Season with salt and pepper.
In a 9x13-inch baking dish, assemble the lasagna: Spoon vegetable sauce on bottom, cover with noodles in a single layer, spread a layer of the ricotta mixture and sprinkle some Parmesan. Repeat until the lasagna is fully built, finishing by covering the top with the shredded mozzarella.
Cover lasagna with aluminum foil. Bake in a 400°F oven, covered, for 40 minutes, then remove foil and cook for an additional 10 minutes, until the cheese turns golden brown.
Once cooked, let lasagna sit for 8-10 minutes before cutting and serving.
LASAGNA VERDE
This yummy recipe is from FamilyTime, and begins, “There is not a more delicious way to get your veggies – and a healthy dose of protein – than with this easy Lasagna Verde recipe.”
Serves: 8; Prep Time: 10 minutes; Cook Time: 40 minutes. Source: Pasta Fits
To view this online, click here.
Ingredients
4 oz. lasagna noodles (about 8 sheets or enough for 2 layers)
2 tsp. olive oil
2 lbs. spinach, well-washed
32 oz. part-skim ricotta
2 eggs
1 Tbsp./1/2 oz. garlic, grated or finely chopped
1 tsp. lemon zest (from about 1 lemon)
1/4 tsp. grated nutmeg
2 cups/10 oz. frozen peas
2 cups/8 oz. asparagus, cut in 1/2” pieces
1/2 cup/2 oz. grated Parmigiano
8 oz. mozzarella, grated, divided
Directions
Bring a large pot of salted water to a boil. Cook the lasagna noodles according to package directions. Drain, toss with olive oil, and reserve.
Preheat oven to 350ºF. Place the spinach in a large pan over medium heat. If spinach is still wet, simply cover pan and wilt. If it’s dry, add 1/4 cup water to the pan, cover, and wilt. Drain spinach. When cool enough to handle, roughly chop it and squeeze out excess liquid.
Place spinach in a large bowl with the ricotta, eggs, garlic, zest, nutmeg, peas, asparagus, Parmigiano and half of the mozzarella. Season to taste with salt and pepper.
Place half the noodles along the bottom of a 9” x 13” pan. Top with half of the ricotta mixture. Repeat with remaining noodles and ricotta mixture.
Strew remaining mozzarella over the top. Place in the oven and cook until heated through (about 30 minutes).
ZUCCHINI LASAGNA
This recipe begins, “Substituting vegetables for white carbs not only adds nutrition, but flavor.”
This is from Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/7300-zucchini-lasagna
Ingredients
3 zucchinis
1 1/2 cups part-skim ricotta cheese
3/4 cup parmesan cheese
2 cups mozzarella cheese (divided)
1 tsp fresh oregano leaves (chopped, or 1 teaspoon dried oregano)
2 tsp chopped fresh thyme (or 1 teaspoon dried thyme)
1 tbsp fresh basil (chopped, or 1 teaspoon dried basil)
1 whole eggs
1 jar marinara sauce (sugar-free)
1/4 tsp salt
1/4 tsp pepper
Directions
Preheat the oven to 375 degrees F.
Using a mandolin or a knife, slice the zucchini lengthwise into 1/4-inch planks. Place zucchini on a baking sheet, drizzle with olive oil on front and back, then sprinkle with salt, pepper, and oregano. Roast for 20-25 minutes.
Combine in a mixing bowl the cottage cheese, parmesan, egg, and mozzarella.
Layer in a casserole pan, 1-inch marinara, 1/2 of zucchini slices, 1/2 of cheese mixture, then repeat layering being sure to end with cheese on top. NOTE: There may be marinara left over. If so, refrigerate for later use.
Cover the pan with foil, and bake for 3o minutes, or until cheese is melted and lasagna is heated through.
Remove the foil and cook for an additional 3-5 minutes. Garnish with fresh thyme leaves and basil if desired. Allow lasagna to rest for 5-10 minutes before serving.
Nutritional Facts: Servings: 6; Calories: 300; Total Fat: 15 g; Saturated Fat: 8 g; Potassium: 750 mg; Total Carbohydrate: 24 g; Dietary Fiber: 5 g; Protein: 18 g
That said, here are six vegetarian lasagna recipes to help you through the day, including Lasagna Verde and Engine 2 Diet Vegetarian Lasagna. Enjoy!
ASPARAGUS-PESTO LASAGNA
This is from the April 2006 issue of Vegetarian Times, and begins, “This recipe uses two popular Italian lasagna fillings: asparagus and pesto.” Serves 10.
To view this online, go to http://www.vegetariantimes.com/recipe/asparagus-pesto-lasagna/
1/3 cup all-purpose flour
3 1/2 cups low-fat milk, divided
6 Tbs. pesto*, or more to taste
2 Tbs. grated Parmesan cheese, plus additional for garnish, optional
1 tsp. salt
1/4 tsp. ground black pepper
2 tsp. olive oil
1 1/4 lb. asparagus spears, tips cut off and reserved, spears trimmed and chopped into 1/4-inch pieces
1 clove garlic, minced (about 1 tsp.)
16 no-cook lasagna noodles (9 oz.)
2 cups shredded Fontina or part-skim mozzarella cheese (8 oz.), divided
Preheat oven to 350F. Whisk flour and 1/2 cup milk in saucepan until smooth. Gradually whisk in remaining milk. Bring to a boil over medium heat, whisking constantly, and boil 1 minute, or until thickened. Remove from heat; stir in pesto, Parmesan, salt and pepper. Reserve 1 cup white sauce.
Warm oil in large nonstick skillet over medium-high heat. Add chopped asparagus (not tips) and cook, stirring often, 5 minutes, or until tender. Add garlic; cook, stirring, 1 minute, and season to taste with salt and pepper. Remove from heat.
Coat 13×9-inch baking dish with cooking spray. Place layer of noodles in dish, overlapping slightly. Layer with half of cooked asparagus, 3/4 cup Fontina and half of sauce. Add another layer of pasta, remaining sauce, remaining cooked asparagus and 3/4 cup Fontina. Top with layer of noodles, then with reserved 1 cup white sauce. Arrange reserved asparagus tips over top and sprinkle with remaining Fontina.
Bake, uncovered, 35 to 40 minutes, or until golden. Let stand 10 minutes; serve with additional grated Parmesan cheese, if desired.
* Look for the freshest, most flavorful pesto in the refrigerator section of the supermarket, packaged in vacuum-sealed bags or in plastic tubs.
nutritional information Per SERVING: Calories: 413; Protein: 21 g; Total Fat: 17 g; Saturated Fat: 8 g; Carbohydrates: 44 g; Cholesterol: 44 mg; Sodium: 686 mg; Fiber: 2 g; Sugar: 8 g
ENGINE 2 DIET VEGETARIAN LASAGNA
This was on a long-forgotten email list. But it comes originally from a cookbook titled The Engine 2 Diet: The Texas Firefighter's 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds. Personally, I'm considering picking up a copy for myself. Check it out!
Ingredients:
1 onion, chopped
1 small head of garlic, all cloves chopped or pressed
8 ounces mushrooms, sliced
1 head broccoli, chopped
2 carrots, chopped
2 red bell peppers, seeded and chopped
1 can corn, rinsed and drained
1 package Silken Lite tofu
1/2 teaspoon cayenne pepper
1 teaspoon oregano
1 teaspoon basil
1 teaspoon rosemary
2 jars pasta sauce
2 boxes whole grain lasagna noodles
16 ounces frozen spinach, thawed and drained
2 sweet potatoes, cooked and mashed
6 roma tomatoes, sliced thin
1 cup raw cashews, ground
Preparation:
Pre-heat oven to 400 degrees. Sauté the onion and garlic on high heat for 3 minutes in a wok or nonstick pan. Add the mushrooms and cook until the onions are limp and the mushrooms give up their liquid. Remove them to a large bowl with a slotted spoon. Reserve the mushroom liquid in the pan. Sauté the broccoli and carrots for 5 minutes and add to the mushroom bowl. Sauté the peppers and corn until just beginning to soften. Add them to the vegetable bowl.
Drain the silken tofu11 by wrapping in paper towels. Break it up directly in the towel and mix into the vegetable bowl. Add spices to the vegetable bowl and combine.
To Assemble:
Cover the bottom of a 9-by-13-inch casserole with a layer of sauce. Add a layer of noodles. Cover the noodles with sauce. This way the noodles cook in the oven, saving time and energy. Spread the vegetable mixture over the sauced noodles. Cover with a layer of noodles and another dressing of sauce. Add the spinach to the second layer of sauced noodles. Cover the spinach with the mashed sweet potatoes. Add another layer of sauce, the final layer of noodles, and a last topping of sauce. Cover the lasagna with thinly sliced roma tomatoes.
Cover with foil and bake in the oven for 45 minutes. Remove the foil, sprinkle with the cashews, and return to the oven for 15 minutes. Let sit for 15 minutes before serving.
Makes 10 - 12 servings of sweet potato lasagna.
ROASTED-VEGETABLE LASAGNA
This recipe begins, “Who needs meat? This gourmet veggie lasagna from one of our favorite chefs will be the centerpiece of your dinner table.”
This is from Diabetic Connect.
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4198-roasted-vegetable-lasagna.
Ingredients
Vegetables:
4 red bell peppers
1 teaspoon olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper
6 yellow squash, halved lengthwise and cut into 1-inch pieces (about 1 1/2 pounds)
1 large onion, cut into 16 wedges
4 garlic cloves, minced
Cheese mixture:
2 cups 2% low-fat cottage cheese
1 1/2 cups (6 ounces) grated sharp provolone cheese
1/4 cup chopped fresh basil
1 teaspoon dried oregano
White sauce:
3 tablespoons all-purpose flour
1 1/2 cups 2% reduced-fat milk
2 tablespoons chopped fresh basil
1/4 teaspoon black pepper
Cooking spray
9 cooked lasagna noodles
2 cups spinach leaves, divided
1/2 cup (2 ounces) shredded part-skim mozzarella cheese
Fresh basil sprigs (optional)
Directions
Preheat broiler.
To prepare vegetables, cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel; set aside.
Preheat oven to 450°.
Combine oil, salt, 1/2 teaspoon black pepper, squash, and onion on a baking sheet; toss well. Bake at 450° for 20 minutes. Remove from oven; combine squash mixture and garlic in a bowl.
Decrease oven temperature to 375°.
To prepare cheese mixture, combine cottage cheese and next 3 ingredients (cottage cheese through oregano) in a bowl.
To prepare white sauce, place flour in a medium saucepan. Gradually add milk; stir with a whisk. Place over medium heat. Cook until thick; stir constantly. Remove from heat; stir in 2 tablespoons chopped basil and 1/4 teaspoon black pepper.
Spread 1/4 cup white sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 noodles over sauce; top with 1 1/4 cups cheese mixture, 1 cup spinach, 4 bell pepper halves, 2 cups vegetable mixture, and 1/4 cup white sauce. Repeat layers, ending with noodles. Spread remaining white sauce over noodles. Cover and bake at 375° for 15 minutes. Uncover; sprinkle with mozzarella cheese. Bake an additional 20 minutes. Garnish with basil sprigs, if desired.
Note: Use a sharp, potent cheese in this dish for the most flavor. Parmesan, Romano, Asiago, or sharp cheddar will all work as well in the filling. Stick to mozzarella for the top, however, as it melts and browns the best. For extra browning, place the lasagna under the broiler for a minute or two at the end of cooking.
Nutritional Facts: Servings: 9; Amount per serving Calories: 275; Calories from fat 30%; Fat 9.1 g; Saturated fat: 5.2 g; Monounsaturated fat: 2.6 g; Polyunsaturated fat 0.6 g; Protein: 19.3 g; Carbohydrate: 29.3 g; Fiber: 2.9 g;Cholesterol: 24 mg; Iron: 2.3 mg; Sodium: 564 mg; Calcium: 308 mg
AL ROKER’S VEGETABLE LASAGNA
This is from The Today Show’s Al Roker. The recipe begins, “This vegetarian lasagna, which is bubbling with gooey cheese, is a delicious way to sneak lots of vegetable servings into dinner.”
Cook Time: 1 hour 10 minutes; Prep Time: 20 minutes; Yield: 1 lasagna
To view this online, click here.
Ingredients
Sauce
2 tablespoons olive oil
1 zucchini, medium dice
1 small yellow squash, medium dice
1 medium yellow onion, medium dice
1 medium red bell pepper, medium dice
Salt and pepper, to taste
4 cloves garlic, minced
4 cups marinara sauce
3 tablespoons chopped basil
1 pinch red pepper flakes
Lasagna
32 ounces whole milk ricotta cheese
2 eggs
1 pound dry lasagna noodles, cooked according to packaging
1/2 cup grated Parmesan cheese
2 cups shredded mozzarella
Preparation
For the sauce:
Heat olive oil in a large sauté pan over medium high heat. Add zucchini, squash, onion and red peppers. Season with salt and sauté vegetables until softened, about 5 minutes. Add garlic and cook an additional minute. Pour in marinara sauce and chopped basil. Add a pinch of red pepper flakes. Cook sauce for 20-30 minutes, stirring occasionally, until slightly thickened.
For the lasagna:
While sauce is cooking, mix together ricotta cheese and egg until combined. Season with salt and pepper.
In a 9x13-inch baking dish, assemble the lasagna: Spoon vegetable sauce on bottom, cover with noodles in a single layer, spread a layer of the ricotta mixture and sprinkle some Parmesan. Repeat until the lasagna is fully built, finishing by covering the top with the shredded mozzarella.
Cover lasagna with aluminum foil. Bake in a 400°F oven, covered, for 40 minutes, then remove foil and cook for an additional 10 minutes, until the cheese turns golden brown.
Once cooked, let lasagna sit for 8-10 minutes before cutting and serving.
LASAGNA VERDE
This yummy recipe is from FamilyTime, and begins, “There is not a more delicious way to get your veggies – and a healthy dose of protein – than with this easy Lasagna Verde recipe.”
Serves: 8; Prep Time: 10 minutes; Cook Time: 40 minutes. Source: Pasta Fits
To view this online, click here.
Ingredients
4 oz. lasagna noodles (about 8 sheets or enough for 2 layers)
2 tsp. olive oil
2 lbs. spinach, well-washed
32 oz. part-skim ricotta
2 eggs
1 Tbsp./1/2 oz. garlic, grated or finely chopped
1 tsp. lemon zest (from about 1 lemon)
1/4 tsp. grated nutmeg
2 cups/10 oz. frozen peas
2 cups/8 oz. asparagus, cut in 1/2” pieces
1/2 cup/2 oz. grated Parmigiano
8 oz. mozzarella, grated, divided
Directions
Bring a large pot of salted water to a boil. Cook the lasagna noodles according to package directions. Drain, toss with olive oil, and reserve.
Preheat oven to 350ºF. Place the spinach in a large pan over medium heat. If spinach is still wet, simply cover pan and wilt. If it’s dry, add 1/4 cup water to the pan, cover, and wilt. Drain spinach. When cool enough to handle, roughly chop it and squeeze out excess liquid.
Place spinach in a large bowl with the ricotta, eggs, garlic, zest, nutmeg, peas, asparagus, Parmigiano and half of the mozzarella. Season to taste with salt and pepper.
Place half the noodles along the bottom of a 9” x 13” pan. Top with half of the ricotta mixture. Repeat with remaining noodles and ricotta mixture.
Strew remaining mozzarella over the top. Place in the oven and cook until heated through (about 30 minutes).
ZUCCHINI LASAGNA
This recipe begins, “Substituting vegetables for white carbs not only adds nutrition, but flavor.”
This is from Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/7300-zucchini-lasagna
Ingredients
3 zucchinis
1 1/2 cups part-skim ricotta cheese
3/4 cup parmesan cheese
2 cups mozzarella cheese (divided)
1 tsp fresh oregano leaves (chopped, or 1 teaspoon dried oregano)
2 tsp chopped fresh thyme (or 1 teaspoon dried thyme)
1 tbsp fresh basil (chopped, or 1 teaspoon dried basil)
1 whole eggs
1 jar marinara sauce (sugar-free)
1/4 tsp salt
1/4 tsp pepper
Directions
Preheat the oven to 375 degrees F.
Using a mandolin or a knife, slice the zucchini lengthwise into 1/4-inch planks. Place zucchini on a baking sheet, drizzle with olive oil on front and back, then sprinkle with salt, pepper, and oregano. Roast for 20-25 minutes.
Combine in a mixing bowl the cottage cheese, parmesan, egg, and mozzarella.
Layer in a casserole pan, 1-inch marinara, 1/2 of zucchini slices, 1/2 of cheese mixture, then repeat layering being sure to end with cheese on top. NOTE: There may be marinara left over. If so, refrigerate for later use.
Cover the pan with foil, and bake for 3o minutes, or until cheese is melted and lasagna is heated through.
Remove the foil and cook for an additional 3-5 minutes. Garnish with fresh thyme leaves and basil if desired. Allow lasagna to rest for 5-10 minutes before serving.
Nutritional Facts: Servings: 6; Calories: 300; Total Fat: 15 g; Saturated Fat: 8 g; Potassium: 750 mg; Total Carbohydrate: 24 g; Dietary Fiber: 5 g; Protein: 18 g
Tuesday, May 9, 2017
Taco Tuesday
It's Taco Tuesday! Here are six taco recipes to help you through the day, including Carrot-and-Black Bean Crispy Tacos and Falafel Tacos w/Sriracha Tahini Sauce. Enjoy!
CARROT-AND-BLACK BEAN CRISPY TACOS
This recipe comes from Country Living, and begins, “Dig into vegetarian tacos with tons of fresh flavor.” Total Time: 30 minutes; Prep Time: 30 minutes; Level: Easy; Yield: 4 servings.
To view this online, click here.
Ingredients
3 tbsp. extra-virgin olive oil, divided
1 small onion, chopped
1 poblano pepper, diced
1 tsp. chili powder
1 (15.5-oz.) can black beans, drained and rinsed
1 tbsp. fresh lime juice, plus wedges for serving
Kosher salt
Freshly ground black pepper
1/2 lb. medium carrots, cut into 3" to 4" sticks
1 tsp. ground cumin
8 whole-grain taco shells, warmed
Sliced avocado, crumbled queso fresco, and chopped fresh cilantro and radishes, for serving
Directions
Preheat oven to 450 degrees F. Heat 1 1/2 tablespoons oil in a medium saucepan over medium-high heat. Add onion and pepper and cook, stirring occasionally, until tender, 4to 6 minutes. Add chili powder and cook, stirring, until fragrant, 30 seconds. Add black beans and 1/3 cup water. Reduce heat to medium-low and cook, stirring occasionally, until thickened, 4 to 6 minutes. Mash beans with the back of the spoon until thick. Stir in lime juice. Season with salt and pepper.
Meanwhile, toss carrots with cumin and 1 1/2 tablespoons oil on a rimmed baking sheet. Season with salt and pepper. Roast, turning once, until just tender, 10 to 12 minutes.
Divide beans and carrots between taco shells. Top with avocado, queso fresco, cilantro, and radishes. Serve with lime wedges alongside.
PER SERVING: protein: 8 g; fat: 17 g; carbohydrate: 42 g; fiber: 10 g; sodium: 261 mg; cholesterol: 0 mg; calories: 334.
CRUNCHY BLACK BEAN TACOS
This comes from The Kitchn’s e-newsletter. If you haven’t signed up for The Kitchn’s e-newsletter yet, I highly recommend that, as well as its sibling site, Apartment Therapy.
This recipe serves 3 to 4, or makes 8 tacos; Prep Time: 10 minutes; Total Time: 30 minutes and can be found online by clicking here.
2 cups cooked black beans
1/2 cup minced red onion
2 tablespoons minced fresh cilantro
1/2 teaspoon ground cumin
1 teaspoon paprika
Pinch of salt
4 to 6 ounces (1 heaping cup) grated Pepper Jack cheese
2 tablespoons vegetable or canola oil
8 corn tortillas
Toppings
Avocado
Hot sauce
Salsa
Sour cream
In a medium bowl, add beans along with red onion, cilantro, cumin, and paprika. Add a pinch of salt and lightly mash all the ingredients together. Grate the cheese and have it ready as well.
In a large, nonstick or cast-iron skillet, add the 2 tablespoons oil and heat over medium-high heat. Add one corn tortilla at a time and let each get hot in the oil for a few seconds. Then add about 1/4 cup of the bean filling to one half of the tortilla. Top with a sprinkle of grated cheese. Try not to overfill the tacos, or you might have issues flipping them without losing filling.
Using a spatula, carefully fold the other half of the tortilla over to form a shell. Press down lightly on the tortilla so it holds its shape. If some cheese spills out, don’t worry — it will get crispy and delicious.
As the first taco cooks, move it to the side and begin a second one. Depending on the size of your pan, you can cook two or three tacos at once. A griddle will hold even more.
Cook each taco until they are nicely browned and crispy, about 3 minutes per side. When flipping the taco to cook on the other side, use a spatula and flip the taco toward the fold so the filling doesn’t fall out. If your pan is very dry between batches, add another drizzle of oil.
Place the cooked tacos in a warm oven while you finish the rest. If the tacos are very greasy, blot them with a paper towel before moving them to the oven.
Serve tacos with toppings like hot sauce, salsa, avocados, and sour cream.
Recipe Notes:
Corn tortillas are resilient to heat. Don’t worry about burning them; they are very sturdy. Just be sure to cook tortillas on each side long enough to get them really crispy.
GRILLED PORTABELLO TACOS WITH RED CHILE-YOGURT SAUCE
I originally found this at Oh My Veggies. The site has a mess of taco recipes from different places, which can be found http://ohmyveggies.com/vegetarian-taco-recipes/>here.
This is from MJ of MJ's Kitchen, and can be viewed online at http://mjskitchen.com/2014/08/portabello-tacos-red-chile-sauce/. Makes 6 tacos. Prep and Cook time: 45 minutes.
Ingredients
Mushrooms and Mushroom Marinade
2 large Portabello mushrooms, stems removed, cleaned, sliced into 1/2” slices
3 Tbsp. garlic infused oil (or 3 Tbsp. olive oil and 1/4 tsp. garlic powder)
1 tsp. red wine vinegar
1/4 tsp. smoked paprika
Dash or two of salt
Generous amount of pepper
Squash and Onion Mix
1 Tbsp. olive oil
1/2 pound summer squash, sliced*
1/2 large onion, sliced thin
2 large garlic cloves, minced
Salt and pepper to taste
Red Chile–Yogurt Sauce
1/2 cup red chile sauce or favorite salsa*
1/2 cup plain Greek yogurt
Other Ingredients
6 corn tortillas
1/2 cup feta cheese, crumbled
1/2 lime cut into 6 wedges
chopped cilantro (optional)
Directions:
Mushrooms
In a small bowl, whisk together the ingredients for the mushroom marinade (oil, garlic powder, smoked paprika, vinegar, salt and pepper).
Lay the mushroom slices on a large plate or sheet pan.
Brush both sides with coating.
Prepare grill for a medium heat. Once hot, place mushrooms slices on the grill. Grill for 4 minutes per side.*
Squash & Onion Mixture
In a large skillet, heat the oil over medium heat. Add the onion, squash, garlic, salt and pepper.
Sauté, stirring frequently until vegetables are soft, about 4 minutes
Red Chile Sauce
Whisk together the red chile sauce and the yogurt.
Refrigerate until ready to assemble tacos.
Corn Tortillas
Heat up a cast iron griddle. Place 2 corn tortillas on the griddle.
After about 30 seconds, flip the tortillas and heat for another 30 seconds or until both tortillas are soft and warm.
Transfer to a tortillas warmer or wrap in clean dish towel to keep warm.
Repeat with the remaining tortillas.
Assemble the tacos
Assemble tacos by placing 3 slices of mushroom down the middle of a tortilla, top with some of the squash/onion mixture.
Squeeze a wedge of lime over the vegetables.
Smother the vegetables with some of the red chile-yogurt sauce. Top with feta.
Wrap and enjoy!
*See Kitchen Notes
Kitchen Notes
The Squash – Our preference for this dish is yellow summer squash, cut in half lengthwise, then sliced. However, you can use any summer squash or a mix of summer squash. For the tacos you see in the pictures, I used baby zucchini, sliced lengthwise then halved and baby patty pan squash, sliced. This mixture was also quite tasty.
Red Chile Sauce – I have to admit that the red chile-yogurt sauce is what really makes this meal. If you have time, you could make a batch of red chile sauce using pods or for an easy and fast sauce, make it with red chile powder. If you don’t have the red chile pods nor the powder, then just use your favorite salsa. However, if the salsa is chunky, then I would recommend blending it a bit.
Grilling the Mushrooms – When you only have two mushrooms to grill, laying them directly on the grill is quite doable. However, if you are cooking for a larger group, it is easier to lay the sliced mushrooms on aluminum foil. When we made these tacos for nine people we used six mushrooms, which yielded A LOT of slices. To make his life easier, Bobby placed aluminum foil on the hot grill and punch holes in it, and then placed the slices on the foil. It took longer to grill the mushrooms (about 15 minutes), but he didn’t have to turn the slices and the result was just as good.
For the carnivore – Crumble some cooked Mexican chorizo on top.
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.
BLACK BEAN AND POBLANO TACOS
This comes from David Tanis in The New York Times cooking e-newsletter. David wrote, “There are many kinds of tacos, some piled high and overstuffed and some more minimal, meant to be more a snack than a meal. These little tacos are in the second category, similar to what you might find in a Mexican market for a quick bite. Savory black beans and roasted poblano chiles make a satisfying vegetarian version. Fresh soft corn tortillas, hot off the griddle, are essential.” Yield: 6 to 8 servings.
This was featured in “The Unstuffy Taco” and can be viewed online here.
Ingredients
1/2 pound black beans, rinsed and soaked 4 to 6 hours, or overnight if possible
1 small onion, halved
1 bay leaf
1 large sprig epazote (optional)
1 teaspoon salt
4 poblano chiles
Soft corn tortillas
1/2 pound fresh mozzarella or Oaxacan-style string cheese, shredded
1/2 pound queso fresco, available in Latino groceries
8 ounces crème fraîche or Mexican crema
Preparation
Drain beans, put in medium pot, add water to cover and bring to a boil over hight heat. Add onion, bay leaf, epazote and salt and reduce heat to a gentle simmer. Cook for about 1 hour, longer if necessary, adding water occasionally if liquid falls below surface of beans. When beans are tender, taste and adjust salt. Keep beans warm in their broth.
Meanwhile, roast poblano chiles over a charcoal grill, under the broiler or directly on a gas stovetop burners until skins are completely blackened and blistered. Set chiles aside to cool, then split lengthwise. Scrape away skins and seeds with a paring knife. Cut cleaned chiles into 1/2-inch ribbons, transfer to small bowl and season lightly with salt.
To serve, warm the tortillas on a hot griddle or cast iron pan over a burner. Put 2 warm tortillas side by side on a small plate. With a slotted spoon, place 2 tablespoons beans on each tortilla. Top with a few shreds of mozzarella and 2 or 3 strips of poblano. Crumble a little queso fresco and drizzle about 1 teaspoon crème fraîche on each taco.
FALAFEL TACOS WITH SRIRACHA TAHINI SAUCE
I found this on a really cool vegetarian food blog called Oh My Veggies. It’s one that I really think you’ll enjoy!
This particular recipe is from Keepin’ It Kind, a blog by “animal lover, travel fanatic, and chickpea devotee” Kristy. This yummy recipe yields 6 tacos and can be viewed on Kristy’s site at http://keepinitkind.com/falafel-tacos-with-sriracha-tahini-sauce/.
Ingredients
for the falafel
1 1/2 cups cooked chickpeas or 1 15oz can of chickpeas, rinsed and drained
1/2 cup loosely packed fresh cilantro (or mixture of fresh parsley and cilantro)
1/4 red onion, chopped
2 – 3 cloves garlic
juice from 1/2 a lemon
1 1/2 teaspoons dried dill
1 1/2 teaspoons dried oregano
1 teaspoon smoked paprika
1 teaspoon cumin
several dashes of black pepper
salt to taste (I used about 3/4 tsp)
3 tablespoon chickpea flour
1 teaspoon nutritional yeast (optional, but adds a little extra oomph)
for the tacos
6 taco shells
1 – 2 cups lettuce
tomato slices
other taco fillings
for the sriracha tahini sauce
1/4 cup tahini sauce
1/4 cup water
1 – 2 tablespoon Sriracha
juice from 1 lemon
1 clove garlic, minced
1 teaspoon dried dill
Instructions
for the sriracha tahini sauce
Combine all ingredients in a food processor or if using an immersion blender, a small bowl. Blend the ingredients until smooth. Chill until ready to use.
for the tacos
Preheat the oven to 350. Line a baking sheet with parchment paper. Set aside.
Combine all falafel ingredients (chickpeas through nutritional yeast) in a food processor and process until you have a mostly smooth ball of “dough.”
Use a tablespoon to scoop the dough and use your hands to roll the scoop into a ball. Flatten it slightly and place on the prepared baking sheet. Repeat until there is no more dough left. You should have about 18-20 falafel.
Bake in the oven for about 20 minutes, flipping halfway through to ensure even cooking. Remove from oven. Stuff a little lettuce in each taco shell, then stuff about 3 patties into each taco shell. Top with tomato slices and any other taco fillings you would like to use (cucumber, avocado, bell pepper, etc.). Drizzle the taco with the Sriracha Tahini Sauce (recipe below) and serve warm. Enjoy!
CARROT-AND-BLACK BEAN CRISPY TACOS
This recipe comes from Country Living, and begins, “Dig into vegetarian tacos with tons of fresh flavor.” Total Time: 30 minutes; Prep Time: 30 minutes; Level: Easy; Yield: 4 servings.
To view this online, click here.
Ingredients
3 tbsp. extra-virgin olive oil, divided
1 small onion, chopped
1 poblano pepper, diced
1 tsp. chili powder
1 (15.5-oz.) can black beans, drained and rinsed
1 tbsp. fresh lime juice, plus wedges for serving
Kosher salt
Freshly ground black pepper
1/2 lb. medium carrots, cut into 3" to 4" sticks
1 tsp. ground cumin
8 whole-grain taco shells, warmed
Sliced avocado, crumbled queso fresco, and chopped fresh cilantro and radishes, for serving
Directions
Preheat oven to 450 degrees F. Heat 1 1/2 tablespoons oil in a medium saucepan over medium-high heat. Add onion and pepper and cook, stirring occasionally, until tender, 4to 6 minutes. Add chili powder and cook, stirring, until fragrant, 30 seconds. Add black beans and 1/3 cup water. Reduce heat to medium-low and cook, stirring occasionally, until thickened, 4 to 6 minutes. Mash beans with the back of the spoon until thick. Stir in lime juice. Season with salt and pepper.
Meanwhile, toss carrots with cumin and 1 1/2 tablespoons oil on a rimmed baking sheet. Season with salt and pepper. Roast, turning once, until just tender, 10 to 12 minutes.
Divide beans and carrots between taco shells. Top with avocado, queso fresco, cilantro, and radishes. Serve with lime wedges alongside.
PER SERVING: protein: 8 g; fat: 17 g; carbohydrate: 42 g; fiber: 10 g; sodium: 261 mg; cholesterol: 0 mg; calories: 334.
CRUNCHY BLACK BEAN TACOS
This comes from The Kitchn’s e-newsletter. If you haven’t signed up for The Kitchn’s e-newsletter yet, I highly recommend that, as well as its sibling site, Apartment Therapy.
This recipe serves 3 to 4, or makes 8 tacos; Prep Time: 10 minutes; Total Time: 30 minutes and can be found online by clicking here.
2 cups cooked black beans
1/2 cup minced red onion
2 tablespoons minced fresh cilantro
1/2 teaspoon ground cumin
1 teaspoon paprika
Pinch of salt
4 to 6 ounces (1 heaping cup) grated Pepper Jack cheese
2 tablespoons vegetable or canola oil
8 corn tortillas
Toppings
Avocado
Hot sauce
Salsa
Sour cream
In a medium bowl, add beans along with red onion, cilantro, cumin, and paprika. Add a pinch of salt and lightly mash all the ingredients together. Grate the cheese and have it ready as well.
In a large, nonstick or cast-iron skillet, add the 2 tablespoons oil and heat over medium-high heat. Add one corn tortilla at a time and let each get hot in the oil for a few seconds. Then add about 1/4 cup of the bean filling to one half of the tortilla. Top with a sprinkle of grated cheese. Try not to overfill the tacos, or you might have issues flipping them without losing filling.
Using a spatula, carefully fold the other half of the tortilla over to form a shell. Press down lightly on the tortilla so it holds its shape. If some cheese spills out, don’t worry — it will get crispy and delicious.
As the first taco cooks, move it to the side and begin a second one. Depending on the size of your pan, you can cook two or three tacos at once. A griddle will hold even more.
Cook each taco until they are nicely browned and crispy, about 3 minutes per side. When flipping the taco to cook on the other side, use a spatula and flip the taco toward the fold so the filling doesn’t fall out. If your pan is very dry between batches, add another drizzle of oil.
Place the cooked tacos in a warm oven while you finish the rest. If the tacos are very greasy, blot them with a paper towel before moving them to the oven.
Serve tacos with toppings like hot sauce, salsa, avocados, and sour cream.
Recipe Notes:
Corn tortillas are resilient to heat. Don’t worry about burning them; they are very sturdy. Just be sure to cook tortillas on each side long enough to get them really crispy.
GRILLED PORTABELLO TACOS WITH RED CHILE-YOGURT SAUCE
I originally found this at Oh My Veggies. The site has a mess of taco recipes from different places, which can be found http://ohmyveggies.com/vegetarian-taco-recipes/>here.
This is from MJ of MJ's Kitchen, and can be viewed online at http://mjskitchen.com/2014/08/portabello-tacos-red-chile-sauce/. Makes 6 tacos. Prep and Cook time: 45 minutes.
Ingredients
Mushrooms and Mushroom Marinade
2 large Portabello mushrooms, stems removed, cleaned, sliced into 1/2” slices
3 Tbsp. garlic infused oil (or 3 Tbsp. olive oil and 1/4 tsp. garlic powder)
1 tsp. red wine vinegar
1/4 tsp. smoked paprika
Dash or two of salt
Generous amount of pepper
Squash and Onion Mix
1 Tbsp. olive oil
1/2 pound summer squash, sliced*
1/2 large onion, sliced thin
2 large garlic cloves, minced
Salt and pepper to taste
Red Chile–Yogurt Sauce
1/2 cup red chile sauce or favorite salsa*
1/2 cup plain Greek yogurt
Other Ingredients
6 corn tortillas
1/2 cup feta cheese, crumbled
1/2 lime cut into 6 wedges
chopped cilantro (optional)
Directions:
Mushrooms
In a small bowl, whisk together the ingredients for the mushroom marinade (oil, garlic powder, smoked paprika, vinegar, salt and pepper).
Lay the mushroom slices on a large plate or sheet pan.
Brush both sides with coating.
Prepare grill for a medium heat. Once hot, place mushrooms slices on the grill. Grill for 4 minutes per side.*
Squash & Onion Mixture
In a large skillet, heat the oil over medium heat. Add the onion, squash, garlic, salt and pepper.
Sauté, stirring frequently until vegetables are soft, about 4 minutes
Red Chile Sauce
Whisk together the red chile sauce and the yogurt.
Refrigerate until ready to assemble tacos.
Corn Tortillas
Heat up a cast iron griddle. Place 2 corn tortillas on the griddle.
After about 30 seconds, flip the tortillas and heat for another 30 seconds or until both tortillas are soft and warm.
Transfer to a tortillas warmer or wrap in clean dish towel to keep warm.
Repeat with the remaining tortillas.
Assemble the tacos
Assemble tacos by placing 3 slices of mushroom down the middle of a tortilla, top with some of the squash/onion mixture.
Squeeze a wedge of lime over the vegetables.
Smother the vegetables with some of the red chile-yogurt sauce. Top with feta.
Wrap and enjoy!
*See Kitchen Notes
Kitchen Notes
The Squash – Our preference for this dish is yellow summer squash, cut in half lengthwise, then sliced. However, you can use any summer squash or a mix of summer squash. For the tacos you see in the pictures, I used baby zucchini, sliced lengthwise then halved and baby patty pan squash, sliced. This mixture was also quite tasty.
Red Chile Sauce – I have to admit that the red chile-yogurt sauce is what really makes this meal. If you have time, you could make a batch of red chile sauce using pods or for an easy and fast sauce, make it with red chile powder. If you don’t have the red chile pods nor the powder, then just use your favorite salsa. However, if the salsa is chunky, then I would recommend blending it a bit.
Grilling the Mushrooms – When you only have two mushrooms to grill, laying them directly on the grill is quite doable. However, if you are cooking for a larger group, it is easier to lay the sliced mushrooms on aluminum foil. When we made these tacos for nine people we used six mushrooms, which yielded A LOT of slices. To make his life easier, Bobby placed aluminum foil on the hot grill and punch holes in it, and then placed the slices on the foil. It took longer to grill the mushrooms (about 15 minutes), but he didn’t have to turn the slices and the result was just as good.
For the carnivore – Crumble some cooked Mexican chorizo on top.
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.
BLACK BEAN AND POBLANO TACOS
This comes from David Tanis in The New York Times cooking e-newsletter. David wrote, “There are many kinds of tacos, some piled high and overstuffed and some more minimal, meant to be more a snack than a meal. These little tacos are in the second category, similar to what you might find in a Mexican market for a quick bite. Savory black beans and roasted poblano chiles make a satisfying vegetarian version. Fresh soft corn tortillas, hot off the griddle, are essential.” Yield: 6 to 8 servings.
This was featured in “The Unstuffy Taco” and can be viewed online here.
Ingredients
1/2 pound black beans, rinsed and soaked 4 to 6 hours, or overnight if possible
1 small onion, halved
1 bay leaf
1 large sprig epazote (optional)
1 teaspoon salt
4 poblano chiles
Soft corn tortillas
1/2 pound fresh mozzarella or Oaxacan-style string cheese, shredded
1/2 pound queso fresco, available in Latino groceries
8 ounces crème fraîche or Mexican crema
Preparation
Drain beans, put in medium pot, add water to cover and bring to a boil over hight heat. Add onion, bay leaf, epazote and salt and reduce heat to a gentle simmer. Cook for about 1 hour, longer if necessary, adding water occasionally if liquid falls below surface of beans. When beans are tender, taste and adjust salt. Keep beans warm in their broth.
Meanwhile, roast poblano chiles over a charcoal grill, under the broiler or directly on a gas stovetop burners until skins are completely blackened and blistered. Set chiles aside to cool, then split lengthwise. Scrape away skins and seeds with a paring knife. Cut cleaned chiles into 1/2-inch ribbons, transfer to small bowl and season lightly with salt.
To serve, warm the tortillas on a hot griddle or cast iron pan over a burner. Put 2 warm tortillas side by side on a small plate. With a slotted spoon, place 2 tablespoons beans on each tortilla. Top with a few shreds of mozzarella and 2 or 3 strips of poblano. Crumble a little queso fresco and drizzle about 1 teaspoon crème fraîche on each taco.
FALAFEL TACOS WITH SRIRACHA TAHINI SAUCE
I found this on a really cool vegetarian food blog called Oh My Veggies. It’s one that I really think you’ll enjoy!
This particular recipe is from Keepin’ It Kind, a blog by “animal lover, travel fanatic, and chickpea devotee” Kristy. This yummy recipe yields 6 tacos and can be viewed on Kristy’s site at http://keepinitkind.com/falafel-tacos-with-sriracha-tahini-sauce/.
Ingredients
for the falafel
1 1/2 cups cooked chickpeas or 1 15oz can of chickpeas, rinsed and drained
1/2 cup loosely packed fresh cilantro (or mixture of fresh parsley and cilantro)
1/4 red onion, chopped
2 – 3 cloves garlic
juice from 1/2 a lemon
1 1/2 teaspoons dried dill
1 1/2 teaspoons dried oregano
1 teaspoon smoked paprika
1 teaspoon cumin
several dashes of black pepper
salt to taste (I used about 3/4 tsp)
3 tablespoon chickpea flour
1 teaspoon nutritional yeast (optional, but adds a little extra oomph)
for the tacos
6 taco shells
1 – 2 cups lettuce
tomato slices
other taco fillings
for the sriracha tahini sauce
1/4 cup tahini sauce
1/4 cup water
1 – 2 tablespoon Sriracha
juice from 1 lemon
1 clove garlic, minced
1 teaspoon dried dill
Instructions
for the sriracha tahini sauce
Combine all ingredients in a food processor or if using an immersion blender, a small bowl. Blend the ingredients until smooth. Chill until ready to use.
for the tacos
Preheat the oven to 350. Line a baking sheet with parchment paper. Set aside.
Combine all falafel ingredients (chickpeas through nutritional yeast) in a food processor and process until you have a mostly smooth ball of “dough.”
Use a tablespoon to scoop the dough and use your hands to roll the scoop into a ball. Flatten it slightly and place on the prepared baking sheet. Repeat until there is no more dough left. You should have about 18-20 falafel.
Bake in the oven for about 20 minutes, flipping halfway through to ensure even cooking. Remove from oven. Stuff a little lettuce in each taco shell, then stuff about 3 patties into each taco shell. Top with tomato slices and any other taco fillings you would like to use (cucumber, avocado, bell pepper, etc.). Drizzle the taco with the Sriracha Tahini Sauce (recipe below) and serve warm. Enjoy!
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