Recipes
Replies
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Yum! I serve this over a bed of salad greens & whatever veggies I feel like.
A half recipe makes for a very filling lunch for 2 people.
Easy Peasy Tu-No Salad
straightupfood.com
original recipe post: http://www.straightupfood.com/blog/2011/04/15/tu-no-salad-wraps/
Servings: Serves: 4 to 6 (makes 1 cup dressing and 5 cups salad)
Ingredients
For the salad:
2 cans cooked garbanzo beans (15 ounces each; about 3 cups total), drained and rinsed
3 ribs celery, sliced or chopped (about 1 cup)
¼ cup finely chopped red onion
¼ cup finely chopped fresh basil
1 medium, ripe avocado, chopped (optional)
Cashew-Mustard Dressing:
½ cup water
2 ounces raw, unsalted cashews (about ½ cup)
3 tablespoons lemon juice
2 tablespoons mustard (I like Dijon or stone ground)
2 teaspoons vinegar (I like apple cider)
1 medium clove garlic, sliced
2 to 3 teaspoons kelp granules (optional; see Notes)
1/2 tsp salt & 10 cranks freshly ground pepper (Carla's 2 additions to recipe)
Steps
Place all of the dressing ingredients (water, cashews, lemon juice, mustard, vinegar, garlic, and kelp, if using) into a blender, and set aside for at least 15 minutes (so the cashews can soften).
Place the garbanzo beans into a food processor and pulse until the beans are broken but still flaky (do not overblend). (I just mashed mine in a bowl) Transfer the beans to a large bowl and add the celery, red onion, basil, and avocado (if using).
Blend the dressing ingredients until smooth. Stir the dressing into the salad. Serve as is or see the serving suggestions [on website].
Notes
Adding kelp granules lends a seafood flavor to this salad (although it’s great without it, too). You can find kelp granules in the spice aisle or Asian cooking section of the grocery store.
For a lower-fat dressing, substitute a little over ½ cup cooked white beans (any type; drained and rinsed) for the cashews. (or half of each!)1 -
Tasty! Plus there's a zucchini hidden in there.
These could also very easily be converted to something with an Indian flair. I think I'll be able to get them similar in taste to TJ's Masala patties which use white potatoes and oil.
Lemon Tahini Chickpea Veggie Burgers
runningonrealfood.com
Servings: Yield: 9
Ingredients
2 cups (350 g) cooked chickpeas
1/2 (150 g) red onion, finely diced
1 (200 g) zucchini, grated
3 tbsp fresh lemon juice
1 tsp lemon zest, optional for extra lemon flavour
3 tbsp (45 g) tahini // I used 2 Tbsp and it gave it nice flavor
1 cup (100 g) quick oats // I subbed regular oats, used less, and added 2Tbsp garbanzo flour
2 tsp olive oil
1 tbsp dijon mustard
1 tbsp Frank’s Red Hot Sauce (optional)
1/2 tsp sea salt or to tast
2 tsp garlic powder
1 tsp onion powder
Steps
Place the chickpeas in a bowl and mash with a fork. It’s okay if some whole chickpeas are left but it should be mostly mashed up. It can be chunky though.
Add the rest of the ingredients and mix well.
Use your hands to form the mixture into 9 patties.
Lightly spray a good non-stick skillet with cooking oil and heat pan over medium heat. Cook the burgers for approximately 10 minutes per side until crisped and firm.
Notes
If you stick to the weighed measurements as above, the mixture should be perfect for forming patties. If you find it’s a bit too wet though, simply add more quick oats, 1 tbsp at at time until you can form patties. You can also make them bigger if you want!1 -
Just made this & was so impressed that wanted to share here for pb lovers trying to eat their zoodles...
15 Minute Garlic Lime Cashew Zoodles from Lavendar & Lime
These 15 minute garlic lime cashew zoodles are a super easy and healthy vegan meal option.
Prep Time 8 minutes
Cook Time 7 minutes
Total Time 15 minutes
Servings 2
Ingredients
2 medium zucchini
2 large carrots peeled
3/4 cup cashews
1 tablespoon fresh cilantro chopped
Sauce:
2 heaping tablespoons peanut butter
1/2 tablespoon hoisin sauce
1/2 tablespoon sriracha sauce (or more if you like it spicy!)
1 teaspoon soy sauce
Juice of 1/2 lime
2 cloves garlic minced
Instructions
Spiralize the carrots on the thinnest setting, and spiralize the zucchini on the medium setting. Set aside.
Add the peanut butter, hoisin sauce, sriracha sauce, soy sauce, lime juice, and garlic to a skillet on medium-high heat. Stirring constantly, cook it for about 2 minutes or until the garlic has just started to cook.
Add the cashews, zucchini, and carrots. Using tongs or two large spoons, gently toss/lift up the pan contents every 10-20 seconds or so for about 4-5 minutes until everything is lightly cooked and heated through. The zucchini will release some liquid, which will help to make a nice sauce. When it's almost ready, add the cilantro in and toss. Serve immediately.
Recipe Notes
The zucchini I bought from the grocery store were fairly skinny and around 6-8 inches long. Keep in mind that home-grown zucchini is typically a lot larger. Be careful not to overcook this dish, or it'll end up a watery mess.
https://www.saltandlavender.com/15-minute-garlic-lime-cashew-zoodles/0 -
QUICK OATMEAL (from Dr. McDougall's 12 day plan)
Follow the directions below, not those on the package. Use no salt. You may want to add some dried fruit during the cooking
Servings: 1
Preparation time: 1 minute
Cooking time: 5 minutes
1/2 cup quick cooking oatmeal 1 cup water
Place water in saucepan.
Add quick oats, bring to a boil and stir
Boil for one minute stirring occasionally
Cover, remove from heat
Let rest for a few minutes
Stir again and serve at once
Sprinkle on nutmeg, mace, or cinnamon, any any combination
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FAST PIZZA (from Dr. McDougall's 12 day plan)
Servings; 1
Preparation time: 10 minutes
Cooking time: 10 minutes
1 pita bread
1/4 cup low sodium tomato sauce
1/8 teaspoon dried basil
1/8 teaspoon dried oregano
Toppings(Choose as many or as few as you wish)
1/8 cup chopped yellow onions
1/8 cup chopped scallions
1/8 cup chopped green peppers
4 sliced fresh mushrooms
1/8 cup alfalfa sprouts
Cut the pita bread in half by separating it into two circles.
Spread each half with tomato sauce.
Sprinkle on the basil and oregano and add the toppings of your choice
Bake at 300 degrees for 10 minutes or heat in a toaster oven for 5 minutes at 250 degrees
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SPICY CHILI BEANS (Dr McDougall 12 day plan)
Canned beans cannot be used in this recipe; the cooking liquid from the dry beans makes a rich, flavorful broth that forms the base for the chili. If you soak the beans overnight you can cut the cooking time in half. Freeze any leftover chili for a fast meal later. Serve over brown rice (make 3/4 cup per serving extra rice for a breakfast called Breakfast rice with fruit with rice)
Servings: 4 - 6
Preparation time: 10 minutes
Cooking time; 4 hours
2 cups dry red kidney beans
5 cups wter
2 yellow onions, chopped
1 green pepper, chopped
2 stalks celery, chopped
2 clove garlic, crushed
1 cup low sodium tomato sauce
1 15 - 16 ounce can low sodium stewed tomatoes
4 tablespoons chili powder
2 teaspoons ground cumin
1/4 teaspoon crushed red pepper
1/8 teaspoon cayenne
Place the beans and water in a large pot.
Bring to a boil, cover, reduce heat, and simmer for 2 hours.
Add the remaining ingredients and cook an additional 2 hours
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STRAWBERRY FROZEN FRUIT DESSERT (from Dr. McDougalls 12 day plan)
Servings 8
Preparation time: 10 minutes
(Plus 15 - 30 minutes freezing time)
Cooking time: none
1 1/2 cups canned crushed pineapple with juice
3 frozen bananas
3 cups frozen strawberries (1 16 ounce bag)
Place the crushed pineapple and juice in the blender.
Add the frozen fruit a little at a time, blending between each addition.
Scoop 1/2 cup servings into dessert dishes and freeze 15 - 30 minutes
(If frozen for longer period of time, remove from freezer a few minutes before serving to soften)
**To freeze bananas, peel, wrap securely in plastic wrap, and place in freezer for at least 12 hours
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Soy-Good "Egg" Salad
from Carb Conscious Vegetarian cookbook by Robin Robertson
1/3 cup soy mayonnaise
2 Tbsp tahini paste
1 Tbsp Dijon mustard
1 Tbsp fresh lemon juice
1 Tbsp white wine vinegar
1/2 tsp salt
1/4 tsp ground paprika
1/4 tsp ground turmeric
1/8 tsp ground red pepper
1 lb extra firm tofu, well drained, squeezed and patted dry
1/3 cup finely chopped celery
1/4 cup finely chopped fresh, flat-leaf parsley
2 Tbsp chopped scallion or green onion
1 tsp capers, rinsed, drained and chopped (optional)
In a small bowl, combine the mayonnaise, tahini, mustard, lemon juice, vinegar, salt, paprika, turmeric and ground red pepper, stir well.
Place the tofu in a large bowl and crumble it with a fork. Add the celery, parsley, scallion and capers.
Stir in the mayonnaise mixture and blend well. Refrigerate for at least 30 minutes or overnight.
When ready to serve, taste to adjust the seasoning.
Serves 4 (per recipe 190 cal, 16 g fat, 9 g protein, 2 g fiber
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Burgers with the works
serves 4 to 6
From More Quick Fix Vegan, Robin Robertson
1⁄2 cup walnut pieces
1⁄2 cup old-fashioned rolled oats
1⁄4 cup chopped yellow onion
1-1⁄2 cups black beans, or 1 (15-ounce) can, drained and rinsed
1⁄4 cup vital wheat gluten flour
2 tablespoons tamari soy sauce
1⁄2 teaspoon smoked paprika
1⁄2 teaspoon salt
1⁄4 teaspoon freshly ground black pepper
(And add in “the works” according to your tastes. Lettuce, tomato, pickles, etc.)
In a food processor, combine the walnuts, oats, and onion and pulse until coarsely ground. Add the beans, vital wheat gluten flour, tamari, paprika, salt, and pepper. Process until well combined but with some texture remaining. Shape the mixture into 4 to 6 patties, about 4 inches in diameter, adding a little more vital wheat gluten flour if the mixture is too wet.
Heat a thin layer of oil in a large skillet over medium heat. Add the burgers and cook until browned on both sides, turning once, about 4 minutes per side. To serve, arrange a lettuce leaf and tomato slice on the bottom half of each roll. Top each with a burger and 2 or 3 pickle chips. Serve immediately with ketchup, mustard, and/or relish.1 -
Indian-Spiced Risotto
Gluten-free | Soy-free
from ONE DISH VEGAN, Revised
Robin Robertson, author
CHICKPEAS, CAULIFLOWER, AND RICE, a favorite Indian combination, are featured in this spicy risotto-type mélange. Other vegetables, such as broccoli or cabbage, may be added or substituted to suit your personal taste.
1 tablespoon (15 ml) vegetable oil or 1/4 cup (60 ml) water
1 large onion, thinly sliced
2 garlic cloves, minced
1 tablespoon (8 g) grated fresh ginger
3/4 cup (139 g) uncooked brown rice
3 cups (300 g) small cauliflower florets
1-1/2 cups (246 g) cooked chickpeas or 1 can (15.5 ounces, or 440 g) of chickpeas, rinsed and drained
1 teaspoon curry powder
1 teaspoon ground coriander
3/4 teaspoon ground cumin
1/4 teaspoon ground turmeric
1/2 teaspoon salt
1/8 teaspoon cayenne pepper
1-1/2 cups (355 ml) vegetable broth, plus more if needed
1 can (13 ounces, or 365 g) of unsweetened coconut milk, plus more if needed
1/2 cup (75 g) fresh or (65 g) thawed frozen peas
1. Heat the vegetable oil or water in a large skillet over medium heat. Add the onion, garlic, and ginger and cook until the onion is soft and lightly browned, about 7 minutes. Add the rice, cauliflower, chickpeas, curry powder, coriander, cumin, turmeric, salt, and cayenne. Add the broth and bring to a boil. Reduce the heat to a simmer, stir in the coconut milk, cover, and simmer until the vegetables and rice are tender and the liquid has been absorbed, about 30 to 40 minutes. If the mixture is too dry, add a small amount of additional broth or coconut milk.
2. Stir in the peas. Taste and adjust the seasonings if needed. Serve hot.
SERVES 40 -
This chili recipe comes together really quickly. I've made it with both store bought and homemade salsas.
It's the recipe I used for my sister's July 4th party. My other recipe starts with dry beans and I didn't have time to cook them down. I'll post that one here too if I can find the PDF in my computer (the website I originally got it from is gone).
Yes-You-Can Black Bean Chili from PCRM.org https://pcrm.org/good-nutrition/plant-based-diets/recipes/yes-you-can-black-bean-chili
Makes 4 Servings
Ingredients
1 25-oz can (600 g) low-sodium black beans, drained, liquid reserved
1 16-oz (518 g) jar or container low-sodium salsa
8 oz (166 g) frozen corn
optional freshly squeezed lime juice
optional fresh cilantro
optional hot sauce
Directions
Mix beans, corn, and salsa in a 5-quart pot. Add the reserved liquid to reach desired consistency. The more liquid, the “soupier” the chili will become.
Cook over medium heat for 10 minutes or until hot. Add optional toppings such as fresh lime juice, chopped cilantro, and/or hot sauce just before serving.
I use sriracha sauce and also add a little smoked paprika and a couple drops of liquid smoke for a richer, smokier flavor. I also use the cilantro and lime, but you might want to taste test first depending of the salsa you use.
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Edamame and noodles
(tossed with greens and a simple, garlicky peanut sauce)
Servings: 2 people
Noodles:
4 oz udon noodles or rice noodles
1 cup frozen shelled edamame, steamed
2 cups chopped spinach
Peanut Sauce:
¼ cup peanut butter
2 tablespoons rice vinegar
1 tablespoon soy sauce
3 cloves garlic, minced
1 teaspoon grated ginger
4 tablespoons water
Optional for Serving:
Chopped fresh cilantro
Peanuts
Lime wedges
Bring a pot of water to a boil. Add noodles and cook 5 minutes, or until tender. Drain and set aside.
In the meantime, whisk together peanut butter, rice vinegar, soy sauce, garlic, ginger, and water in a large bowl. Transfer noodles and steamed edamame to the bowl and stir in spinach.
Transfer to a serving dish and garnish with fresh herbs, peanuts, and lime wedges if desired.
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