#MeatlessMonday - Tofu Burritos #vegetarian #vegan

Here’s a recipe you can start several days ahead of time and pop in the oven when you’re ready. This recipe can be vegan, just omit the sour cream and use vegan cheese for topping. Easy-peasy. Enjoy!

Tofu Burritos

Photo courtesy of Zlatko Unger via Flickr

Ingredients

1 package of extra-firm tofu

Marinade:

¼ c. soy sauce

¼ c. apple cider vinegar

2T. brown sugar

4 tsp. sesame oil

½ tsp. ginger

½ tsp. cayenne

½ tsp garlic

½ tsp. cardamom

½ tsp. coriander

½ tsp. cumin

Mix ingredients together to make the marinade. Drain and rinse tofu. Cut into 1-inch cubes. Marinate tofu for 2-3 days.

When ready to bake, pour off marinade. Lay tofu on an aluminium foil-lined baking sheet.

Bake at 375F for 30 minutes or so, turning with a spatula a couple of times.

Wrap tofu in warmed tortillas with rice for a complete protein. Add tomatoes, fresh spinach, and top with avocado, grated cheese and sour cream.

#MeatlessMonday - Tomato and Brown Rice Soup #vegan #vegetarian

This is a very easy recipe to make and it's vegan. Enjoy!

Photo courtesy of FOX via Pexels

Tomato and Brown Rice Soup

Ingredients:


1-1/2 tablespoons olive oil
1 cup chopped leeks
1 red bell pepper, diced
1/4 cup chopped carrots
3 cloves garlic, minced

4 cups vegetable stock
1 - 16-ounce can diced tomatoes

6 ounces fresh spinach, chopped
1/4 cup chopped parsley

1 cup brown rice, cooked
Salt and pepper to taste


Heat the olive oil in a soup pot. Add the leeks, red bell pepper, carrots and garlic. Sauté over medium heat until the leeks are translucent, about 5 minutes.

Add the vegetable stock, diced tomatoes, spinach and parsley. Cover and simmer for 20 minutes. Blend in food processor.

Cook the brown rice according to directions. Add rice to soup.

Season with salt and pepper. Heat and serve. Voila! Dinner is served!

#MeatlessMonday - Umeboshi Onigiri (Japanese rice balls with salt-pickled plums) #vegetarian #vegan

Umeboshi Onigiri

Yield: about 6 onigiri

I had these in Hawaii recently and fell in love with them. They are the ultimate grab and go food and super-easy to make. Umeboshi isn't for everyone, it has a strong salty-sour flavor (on the level of Sour Patch Kids) but if you like those flavor profiles, you'll be hooked! 

Read about umeboshi and its health benefits HERE.

Photo courtesy of alexxis vis Flickr

Ingredients:

2 cups sushi rice

2 tablespoons rice vinegar

1 tablespoon granulated sugar

1/2 teaspoon salt

Umeboshi paste (this ingredient is usually much cheaper if you purchase it at your local Asian grocery store)

12 strips of dried seaweed/nori (See picture) You can purchase nori specifically for onigiri or cut the sheets into small or large strips, according to taste.)

Directions:

1. Cook rinsed and drained rice in rice cooker according to instructions.

2. In a microwave-safe bowl, combine vinegar, sugar, and salt. Microwave for 20 to 30 seconds until sugar is dissolved.

3. Transfer warm rice to a glass dish and spread into a thin layer. Sprinkle with vinegar mixture and gently fold into the rice until evenly coated.

4. When the rice is cool enough to handle, form into a rice ball (about 1/3 cup of rice) or triangle around a small dab of umeboshi paste. (Have a bowl of water next to you to wet your hands. It will keep the rice from sticking!)

5. Wrap in nori and press lightly to adhere.

6. Serve immediately so seaweed remains crisp. Unwrapped onigiri can be stored in an airtight container in the refrigerator for up to 2 days. Wrap in seaweed just before serving.

Enjoy!

#MeatlessMonday - Granola Super Bars #vegetarian #vegan #recipe

These have a ton of ingredients but are super easy to make. The recipe is quite versatile; substitute nuts of choice, raisins instead of cranberries and add any extras. They're great for hiking, snacking or a healthy after-school treat. Enjoy!

Homemade Granola Super Bars


Ingredients:

4 cups whole oats
3/4 cup almonds, whole or sliced
3/4 cup cashews, chopped
1/2 cup pumpkin seeds
2/3 cup unsweetened shredded coconut
1 cup dried cranberries
1/3 cup sesame seeds
1/2 cup brown sugar
1/4 cup honey
1/3 cup brown rice syrup
1/2 cup coconut oil
1-1/2 tablespoons vanilla extract
1/2 teaspoon sea salt

Directions:

Pour 1-1/2 cups of the oats in a food processor. Pulse until finely ground.
Mix all oats, nuts, seeds, coconut, and dried fruit in a large bowl and set aside. 

Spray a 13x18 glass dish with cooking spray and set aside. 

Mix brown sugar, honey, brown rice syrup, and coconut oil in a sauce pot. Bring to a boil and remove from heat immediately. Stir in the vanilla and salt. 

Pour the syrup over the dry ingredients.
Mix well and transfer the mixture into the glass dish. Spread and press mixture until packed. 

Refrigerate for 2 hours and cut into squares. 

Wrap individual bars and store in the refrigerator. Keeps for up to 2 weeks.

#MeatlessMonday - Roasted Chickpeas with Sea Salt #recipe #vegetarian #vegan

I've recently become addicted to Biena Chickpeas Snacks-Sea Salt flavor.

Not to take away from how awesome they are (you should try them!) but at $3.99 a bag, I decided to see if I could make them myself.

Here's a recipe to try. Enjoy!

Photo courtesy of Akane86 via Flickr

Roasted Chickpeas with Sea Salt

Ingredients

Two 15-ounce cans chickpeas
2 tablespoons olive oil
2-4 teaspoons sea salt 

Instructions

Heat oven to 400°F: 

Drain and rinse chickpeas. 

Dry thoroughly, patting with paper towels.
Toss the chickpeas with olive oil and sea salt until evenly coated. Don't skimp on the oil (less olive oil means they won't be as crispy). 

Spread in an even layer on an oiled baking sheet.
Roast the chickpeas for 30 to 40 minutes until golden brown. Stir or shake the pan every 10 minutes. (A few chickpeas may pop)

Serve warm.

#MeatlessMonday - Falafels with Tahini (and/or) Tzatziki Sauce #vegan #vegetarian #recipe

Photo courtesy of  Lara604 via Flickr

Each of these recipes take minutes to make—which is a huge plus in my busy household! You can keep the sauces in the refrigerator for several days until you're ready to use (tahini will need to be brought to room temperature before use). In the case of the actual falafel, you can keep the mixture in the refrigerator for 1-2 days before cooking.

My teens like their falafels in a pita as a sandwich on-the-go, I like to add fresh spinach, olives, and tzatziki sauce to mine. If you're vegan, tahini sauce is a nice option. Enjoy!

Falafel Ingredients

1 can garbanzo beans, drained
1/2 small onion, roughly chopped (about 1/2 cup)
2 cloves garlic, chopped
2 teaspoons ground cumin
1 teaspoon baking powder
2 tablespoons all-purpose flour
1 teaspoon salt
1/4 teaspoon black pepper
3 tablespoons chopped fresh parsley leaves (about a handful)
Oil for frying

Add all ingredients into a food processor and blend until rough (don't over-blend)
Refrigerate for at least an hour
Form into 2-inch patties and coat with flour
Fry in deep fryer until browned
Drain on paper towel

Photo courtesy of Matt M. via Flickr

Tahini Sauce

1/3 cup tahini paste, stir well
1 garlic clove, minced
2 tablespoons lemon juice
1 tablespoon olive oil
1/4 teaspoon salt
1/8 tsp. cumin
1/8 tsp. cayenne

2-6 tablespoons lukewarm water

Blend first 7 ingredients in food processor, adding water 1 tablespoon at a time until smooth.

Store in the refrigerator—serve at room temperature.

Tzatziki Sauce 

1 cup plain yogurt
1 cucumber, peeled, seeded and grated. Squeeze out excess moisture.
2 cloves garlic, chopped
1 tablespoons lemon juice
1 tablespoons olive oil
Season with salt and pepper

Mix ingredients together and refrigerate. 

Serve falafels in warm pita or flatbread with sauce of choice, olives, tomatoes, fresh spinach or lettuce.

#MeatlessMonday - Green Gazpacho #summer #nocookrecipe #vegetarian #vegan

It's hot. Too hot to be in the kitchen. Here's a great no-cook recipe that you can make in the morning, and chill in the refrigerator for the day. By evening...voila! Dinner is served.

Enjoy!

Photo courtesy of Alan Sheffield via Flickr

Green Gazpacho

Ingredients:
5 large garlic cloves, minced
1/4 cup lemon juice
1 medium-large cucumber, chopped

1/2 cup fresh spinach, chopped 

1 yellow pepper, chopped
6 green (or yellow) tomatoes
2 avocados
1 tsp chili powder
Salt and pepper to taste

Instructions:

In a food processor: add garlic, lemon juice, cucumber, spinach and yellow pepper
Run until finely chopped and "soupy"
Add diced tomatoes and avocados, blend for about a minute. Salt and pepper to taste.

Chill for at least 2 hours. Garnish as desired (I like sour cream). Serve with crusty bread.

#MeatlessMonday - Tempeh Paprikas & Rice #vegetarian #vegan

Unprepared tempeh 

Photo courtesy of FotoosVanRobin via Wikipedia

We're going to venture into the Land of Tempeh today. I rarely use tempeh and lean towards tofu, if only because tofu is easier to find at my grocers. Tempeh is a nice soybean alternative and has a nutty flavor and texture. It's low in fat, high in protein, calcium, and has beneficial isoflavones.

Here's a super-simple recipe--because nobody wants to be in the kitchen when it's a raging inferno outside.

Tempeh Paprikas & Rice

2 T sesame oil
2 onions, chopped
2 T paprika
2 cups vegetable stock
2 T dark miso
1 pound tempeh, cut into strips
1 cup chopped spinach
1 tsp soy sauce
1 T apple cider vinegar
4 T tahini
Cooked rice

Heat oil in skillet, cook onions and paprika until onions are golden.
Bring 1-1/2 cups vegetable stock to boil, remove from heat and add miso, stirring to dissolve.
Add tempeh and chopped spinach. Simmer for 30-45 minutes.

Blend soy sauce, vinegar, and tahini with remaining 1/2 cup vegetable stock.
Add mixture to skillet, stirring until thickened (do not boil).
Ladle onto rice and enjoy!

#MeatlessMonday - Spicy Quinoa Tacos #vegetarian #vegan

I'm going to sing the praises of quinoa again--forgive me. Quinoa is a complete protein superfood. It's seeds contain essential amino acids, calcium, phosphorus, and iron, which makes it a perfect choice for vegetarians. There--my singing was painless, right?   This recipe is easy and nutritious. You can use either tortillas (which is more like a burrito) or taco shells. Enjoy!

Spicy Quinoa Tacos

Photo courtesy of Kelly Garbato via Flickr

1 T olive oil
1 small onion, diced
1 rib celery, diced
1 clove garlic, minced
1 T ground cumin
1 T chili powder
1/2 tsp cayenne
1 - 15 oz. can fire-roasted diced tomatoes
1 - 15 oz can diced tomatoes with green chilies
1 cup quinoa
1 carrots, diced
1 cup veggie broth
1 - 15 oz can chickpeas, drained
1 cup corn
12 - 6-inch tortillas (or taco shells)

Preparation

1) Heat oil and add onion, celery. Cook 5 minutes until soft
2) Add garlic, cumin, chili pepper, and cayenne. Saute for 1 minute
3) Stir in both cans of tomatoes with liquid. Cook 2 minutes. Stir in quinoa, carrots and broth.
4) Cover and bring to a boil. Reduce heat to med-low and simmer 20-25 minutes, or until quinoa is tender and liquid is absorbed.
5) Mix in chickpeas and corn

Serve in taco shells or warm tortillas. Top with sliced avocado and salsa.

#MeatlessMonday - Black Bean and Corn Salad #vegetarian #vegan

We're going to go for something quick and easy today. I'm in edits for THE ISLAND and when I'm in edits, my family gets salad because it's super-simple. Enjoy!

Photo courtesy of Mirium Wilcox via Flickr

Black Bean and Corn Salad

1/3 cup fresh lime juice
1/2 cup olive oil
1 clove garlic, minced
1 teaspoon salt
1/8 teaspoon ground cayenne pepper
2 (15 ounce) cans black beans, rinsed and drained
1 (15 ounce) can corn
1 avocado - diced
1 red bell pepper, chopped
2 tomatoes, chopped
6 green onions, thinly sliced
1/2 cup chopped fresh parsley (or cilantro)

Directions

Whisk lime juice, olive oil, garlic, salt, and cayenne pepper in a small bowl.

In a salad bowl, combine beans, corn, avocado, red bell pepper, tomatoes, green onions, and parsley. 

Pour lime dressing over salad and stir. Serve.

#MeatlessMonday-Tomato Soup with Israeli Couscous #vegetarian #vegan

Photo courtesy of Chris Potako via Flickr

This is probably the easiest crock-pot soup recipe ever. I use Israeli couscous. It's larger than regular couscous (more like Italian orzo) and doesn't fall apart in the hot soup. If you don't like/have couscous you can substitute white/brown rice. quinoa or pasta. You can also add 1/2 cup of carrots along with the spinach for extra veggies. Enjoy!

Tomato Soup with Israeli Couscous


Ingredients

1T olive oil
1 yellow onion, chopped
1 garlic clove, minced
3 cups vegetable stock
1-28 oz. can chopped tomatoes
1T tomato paste
1/2 cup fresh spinach, chopped
1 cup Israeli (cooked) couscous.
Fresh basil, chopped for garnish

Saute onion and garlic in olive oil

In a crock pot--combine vegetable stock, chopped tomatoes, tomato paste, chopped spinach.
Add sauteed ingredients.

Cook on medium/low for 3 hours. Blend until smooth.

Serve over couscous topped with fresh basil.

#MeatlessMonday-Satan's Wings #vegetarian #vegan

Photo courtesy of Darwin Bell via Flickr

Har-har. Bad joke, sorry. The vegetarian recipe I'm going to share with you today is for Seitan Wings. My husband jokingly refers to my seitan as Satan, so there you go.  Enjoy!

Seitan Wings

8 oz. Seitan, cut into strips
2 T olive oil
1/4 cup hot sauce
1 tsp honey or molasses
1 tsp paprika
1-⅓ cups panko breadcrumbs

Whisk together olive oil, hot sauce, honey or molasses, and paprika in medium bowl.
Add seitan and stir until coated.
Cover, and marinate 2 hours.

Heat oven to 350F.

Coat seitan with breadcrumbs.

Place on oiled baking sheet. 

Bake 15 minutes, turn and bake 15 minutes more (or until crispy).

#MeatlessMonday-Death by Garlic #vegetarian #vegan

Photo courtesy of Smallest Forest via Flickr

Garlic is well-known for its antiviral and anti-bacterial properties. Research also indicates that the herb has cancer-fighting potential. There are many different ways to introduce garlic into your diet--roasted garlic is one of them.

Roasted garlic is easy to make. Yes, your breath will smell. Yes, vampires won't give you the time of day (or night, as the case may be) but sometimes you have to cast caution to the wind. As yummy as roasted garlic is, mind you don't overdo it. Garlic in large quantities can cause stomach problems for some--even when it's roasted.

Ingredients:

Heads of garlic

Olive oil

1. Preheat your oven to 400°F (205° C)

2. Peel and discard the outer papery layers of the whole garlic bulb. Leave on the skin. Cut the top off the bulb, exposing the individual cloves of garlic (see picture).

3. Place the garlic bulbs (individually) in a muffin pan. Drizzle olive oil over each exposed bulb, saturating them. Cover muffin tin with aluminum foil. 

4. Bake at 400°F (205°C) for 30-35 minutes, or until the cloves are soft.

5. Scoop out from skins. Use it in cooking or as a spread on bread or crackers. This is also delicious on pasta or baked potatoes! 

#MeatlessMonday-Vegetarian Split Pea Soup #vegetarian #vegan

Photo courtesy of Muy Yum via Flickr

I hate, hate peas. With a passion. But for some reason, split-pea soup is okay. Enjoy!

Vegetarian Split Pea Soup

16 oz. dried split peas
6c. vegetable stock
¼ c. soy sauce
1 onion, chopped
2 carrots, sliced
Handful of spinach, chopped fine
1T garlic
1tsp lemon pepper
1 tsp cumin
1 tsp basil

Rinse peas.
Add 4 cups stock, vegetables, onion, carrots, spinach, garlic, lemon pepper, cumin, and basil.
Simmer on medium heat for about 30-40 minutes. Add 2 cups vegetable stock as needed until peas have dissolved.
Blend in blender until smooth.

#MeatlessMonday-Spinach Garlic Gyoza #vegetarian #vegan

The gyozas are simple to make but require some assembly. If you aren't a fan of salty flavors, use a low sodium soy sauce or 1/2 the black bean sauce in the filling. When it comes to steaming the gyozas, there are many different ways to do that. I have a rice cooker but use whatever method you have.

Gyoza Dumplings

Photo courtesy of rhyn06 via photobucket

Spinach Garlic Filling

2 tsp. hot sesame oil
8 cups spinach greens, coarsely chopped
1/4 cup minced green onions
6 cloves garlic, minced (2 Tbs.)
2 Tbs. black bean sauce
1 Tbs. soy sauce
1 Tbs. honey
32 gyoza wrappers
Cornstarch for dusting

Heat oil in large wok or skillet over medium-high heat. Add spinach greens and cook until wilted. Stir in green onions, garlic, bean sauce, soy sauce and honey. Cook, stirring occasionally until no liquid remains.

Dust baking sheet with cornstarch. Arrange several gyoza wrappers on work surface. Put 1 Tbs. filling in center of each and brush water on half of edge. Bring edges together to form half-moon shape, and press to seal. Place dumplings on baking sheet and refrigerate while making the sauce.

Once you're ready to steam: For a rice cooker: use cooking spray on the metal steamer insert. Place several gyoza on insert and steam for about 8 minutes. Spray metal insert every time because they do stick! Serve with dipping sauce.

Sesame Dipping Sauce

¼ cup vegetable stock
2 Tbs. tahini
1 Tbs. peanut butter
1 Tbs. honey
1 Tbs. grated ginger
2 tsp. soy sauce
1 tsp. rice vinegar

Whisk all ingredients in small pan, and bring to a boil. Reduce heat to medium-low, and whisk until thickened, 1 to 2 minutes. Remove from heat. Cool, and serve in small dipping bowls.

#MeatlessMonday-Soba Noodles with Spicy Peanut Sauce #vegetarian #vegan

Photo courtesy of himenotable via photobucket

I love vegetarian Asian food. When my youngest was little, she was a huge fan of noodles. (Lucky her that she got a mom who has ten kinds of noodles in the pantry!) This peanut sauce works well on almost any noodle. Soba is a favorite but you can use rice noodles, bean thread noodles, udon, pretty much anything. Add some baked tofu and you have a meal! Enjoy!

Spicy Peanut Sauce 

1/4 cup crunchy peanut butter
1/4 cup water
2 tbsp soy sauce
1 tbsp lime or lemon juice

1/2 tsp chili garlic sauce
2 cloves garlic, minced and crushed
2 tbsp rice vinegar
1/2 cup chopped spinach

Whisk all ingredients in saucepan. Bring to a boil, constantly stirring, until sauce is thickened.

Prepare noodles according to directions. Drain and top with peanut sauce. Add veggies, tofu, or whatever strikes your fancy!

#MeatlessMonday-Urad Daal #vegetarian #vegan

Photo courtesy of foodrecipe360 via Photobucket

To be cooked in the crockpot

1 cup urad beans
1 onion, chopped
Handful of fresh spinach, chopped
1/4 c chopped carrots
1-14 oz. can chopped tomatoes
2-1/2 tsp salt
2 tsp. cumin
2 tsp. ginger, chopped fresh is best
1/2-tsp. tumeric
1/4-tsp. garam masala
1 tsp red chili powder
2 cloves garlic, chopped
1-T chopped green chilies
1 tsp lemon juice
2 cups water


Set on high for 6 hours. Add water as needed.
When urad are soft, add 4T butter and 1 cup of yoghurt. Heat through and serve with naan or flatbread.

#MeatlessMonday- Samosas #vegetarian #vegan

Photo courtesy of ljsmooth1 via Photobucket

A samosa is a popular fried or baked Indian appetizer filled with a savory filling, such as spiced potatoes,onions, peas, and/or lentils. I was first introduced to them by my mother-in-law (who can turn out a gazillion in no time flat). They're definitely a family favorite for dinner around here! 

Pastry:

2 cups flour
½ teaspoon salt
4 tablespoon oil
6 tablespoon water

Mix flour and salt in a bowl.

Add 4T oil and rub until the mixture resembles coarse breadcrumbs. Slowly add about 6T water and knead the dough for about 10 minutes or until it is smooth.
Rub dough with oil. Cover it and set aside for 30 minutes or longer.

Potato Stuffing:

5 medium potatoes
4T oil
1 medium onion, peeled and finely chopped
1 carrot, diced
1 cup green peas
1 tablespoon ginger, grated
1 green chili, finely chopped
3T fresh cilantro, chopped
1-½ teaspoon salt
1 teaspoon ground coriander
1 teaspoon *garam masala
1 teaspoon ground cumin seeds

Cube peeled potatoes into 1/4 inch cubes and boil until cooked but still firm.
Saute onion and carrot. Add peas, ginger, green chili, and fresh cilantro. Add potatoes, salt and all spices.
Mix and cook on low heat for 3-4 minutes.

Assembling Samosa:

Knead the dough. Divide it into about 10 balls.
Roll ball into flat round shape about 5 inches in diameter.
Cut in half. Make the half into a cone by sticking seam together with a little water.
Fill the cone with about 2-½ tablespoons of the potato mixture.
Seal the top of the cone together with a little water.

Cooking (fry or bake):

To fry
Heat about 2 inches of oil for deep frying or use deep fryer.
Turn samosas until they are golden brown and crisp.
Drain excess oil and serve hot with chutney for dipping.
I like to use hoisin sauce. :)

To bake
Coat samosa lightly with oil and bake at 400°F for 12- 15 min.


*Garam masala is usually a mixture of turmeric, black pepper, cloves, cinnamon, cumin and cardamom. You can purchase it as well.