BEAN and DARK CHOCOLATE CHILI

chocolate chili and rice

INGREDIENTS

• 1/4 cup olive oil
• 2 onions, chopped
• 1 carrot, chopped
• 1/8 cup instant espresso powder
• 1/8 cup chili powder
• 1/8 cup ground cumin
• 1 28-ounce cans crushed tomatoes
• 3 tablespoons agave
• 3 large garlic cloves, minced
• 6 cups cooked black beans OR mixture of beans OR 3 15-ounce cans of beans
• 1 cup veggie stock
• 1 1/2 teaspoons salt
• 1/4 teaspoon chipotle chili powder
• Pinch of ground cinnamon
• 1 ounce bittersweet chocolate, grated


INSTRUCTIONS

• Heat a heavy pot over medium-high heat.

• Add the oil. Add onions and sauté for about 4 minutes.

• add carrot and sauté an additional 4 minutes

• Mix in the espresso powder, chili powder and cumin.  Cook for 1 minute.

• Add tomatoes, agave and garlic.

• Bring to a simmer.

• Reduce heat to medium-low, cover and simmer for 30 minutes.

• Add the beans, 1 cup stock, salt, chipotle chili powder and cinnamon.

• Increase the heat to high and bring to a boil.

stir occasionally to keep from sticking

• Reduce heat and simmer, uncovered and stirring often.  Cook about 35 minutes.

FINALLY stir in the chocolate.

Serve with brown rice.

ENJOY!

FAUX CHICKEN CUTLETS

Chickpea Cutlets and stuffing

smothered in vegan gravy

 Craving something “meaty” but don’t want to go through the trouble of making seitan OR the expense of buying it?

  This is vegan food that you can eat with a steak knife and, best of all, it’s fast and easy. You’ll probably want to double the recipe if you are serving it to guests. 

What to buy: Vital wheat gluten is the naturally occurring protein in wheat;  it’s what gives wheat dough its characteristic stretch and makes seitan (sometimes called wheat meat) so toothsome.

I LOVE this recipe!

INGREDIENTS

1 cup cooked chickpeas
2 tablespoons olive oil
1/2 cup vital wheat gluten
1/2 cup plain breadcrumbs
1/4 cup vegetable broth or water
2 tablespoons soy sauce
2 cloves garlic, pressed or grated with a Microplane grater
1/2 teaspoon lemon zest
1/2 teaspoon dried thyme
1/2 teaspoon Hungarian paprika
1/4 teaspoon dried rubbed sage
Olive oil for pan frying

INSTRUCTIONS

In a mixing bowl, mash the chickpeas together with the oil until no chickpeas are left. I just use the food processor.  Add the remaining ingredients and knead together for about 3 minutes, until strings of gluten have formed.

Preheat a large heavy-bottomed nonstick or cast iron skillet over medium heat. Meanwhile, divide the cutlet dough into 4 equal pieces.

To form cutlets, knead each piece in your hand for a few moments and then flatten and stretch each one into a roughly 6 by 4 inch rectangular cutlet shape. The easiest way to do this is to form a rectangle shape in your hands and then place the cutlets on a clean surface to flatten and stretch them.

forming the patties

Add a moderately thin layer of olive oil to the bottom of the pan. Place the cutlets in the pan and cook on each side for 6 to 7 minutes.

Add more oil, if needed, when you flip the cutlets. They’re ready when lightly browned and firm to the touch.

These can also be baked in a 375 degree oven.  First brush the services with a small amount of olive oil.

 

served with lemon garlicky green beans and roasted sweet potatoes

CAULIFLOWER CURRY and KALE

 

Cauliflower Curry and Kale

INGREDIENTS:

1 small head of cauliflower, cut into 1/2 inch florets
1 bunch of kale, cut into ribbons, probably 2-3 cups
1/2 red onion, minced
1 1/2 Cups lentils
3 Tablespoons oil
2 Tablespoons curry powder (or to your tastes)
1/2 Tablespoon paprika (I like hot Spanish paprika)
1/2 Tablespoon ground coriander OR seeds lightly toasted
1 tsp. salt

DIRECTIONS:

 Cook the lentils in a large soup pot,  according to the directions on the package. Most likely this means adding 2 cups of water for every cup of lentils into a large pot and getting it boiling.  (I add 1/4 cup more than the directions call for). Cover and simmer 20 to 30 minutes.

In the last 10 minutes, add all the spices to the lentils, stir and continue to cook.

Meanwhile, heat a few tablespoons of oil in a large pan and add your cauliflower. Cook your florets over medium-high heat for about 15 minutes until the florets start to brown a bit.

 

cauliflower starting to brown

 

 

 

kale cut into ribbons

 

 

 

with the addition of kale

Next add your onions and cook them until they are translucent – another 5 minutes.

Finally add your kale along with a pinch of salt. Cook this for just a few more minutes until the kale starts to wilt.

Add this skillet mixture to the pot of lentils and mix all together.  Return the lid and sit for 5 to 10 minutes.

Don't overcook the kale.

 

total comfort food!

BUTTERBEANS n' PASTA

 

the beans before the addition of pasta

INGREDIENTS:

1 pkg. fresh butter beans, approximately 2 cups
Water to barely cover, add more if necessary
2 Tbsp. oil
2 tsp. veggie bouillon
3 cloves garlic, slice thin
1 tsp. dried tarragon
Pepper to taste
1 Tbsp. Earth Balance
4 oz. whole wheat pasta
Vegan Parmesan cheese

 

using a large "bowl" shaped pasta catches the bean mixture

 

 

this brand of pasta is whole wheat and carries the Earth Fare label

 

DIRECTIONS:

In a medium saucepan, place the beans, water, oil, bouillon, garlic, tarragon and pepper.  Being to a boil, turn heat down and simmer for 30 minutes.  Add the Earth Balance and stir together.

Meanwhile cook the pasta.  Drain.  Mix all together and serve with the vegan cheese.

VEGETARIAN KOFTA

Kofta served with peanut sauce

INGREDIENTS:

1 cup bulgur

2 cups vegetable stock

1 can black beans, drain and rinse

2 Tbsp. olive oil

1 onion, finely chopped

3 cloves garlic, minced

1 tsp. ground cumin

1 tsp. ground coriander

2 Tbsp. chopped fresh cilantro

1 tsp. hot pepper sauce

egg replacer, equivalent of 1 egg OR use 1 egg

1 cup stale whole wheat flat bread, cut into small cubes

1 cup skim milk or soy or almond, etc

salt and pepper to taste

DIRECTIONS:

Combine the bulgur wheat and veggie stock in a saucepan.  Bring to a boil, then simmer for about 10 minutes, or until liquid has been absorbed.  Set aside to cool.

Meanwhile, in a food processor, combine the beans, oil, onion, garlic, cumin, coriander, cilantro, hot sauce, and the egg replacer.  Process lightly till just mashed and fairly smooth.  Place into a large bowl.

Soak the bread in milk, then squeeze out the excess;  add to the bean mixture along with the bulgur. Mix using your hands until everything is well blended.  Cover and refrigerate for 1 hour or until firm.

Preheat the oven to 425 degrees.

Wet your hands and form the kofta into whatever shapes you desire.  I choose the croquette shape over oval or circular.  I placed mine on parchment paper, sprayed lightly with olive oil and baked for 15 minutes.

Kofta ready to bake

I served mine with peanut sauce and a

side of creamed mustard greens.



THAI INSPIRED LETTUCE WRAPS

beautiful Bib lettuce for wrapping

INGREDIENTS:

1 cup red lentils, cook and set aside

1/2 tsp. fresh ginger, minced

1 tsp. dried lemongrass

juice of 1/2 lime

1/2 tsp. garlic chili sauce

1/2 Tbsp. peanut oil

1/2 Tbsp. sesame oil

1 Tbsp. soy sauce

1 Tbsp. agave nectar

1/2 tsp. Thai basil (or regular)

black pepper to taste

1 large onion

2 cloves garlic

1 lb. baby portobello mushrooms, cut in half then into thirds

2 cups shredded kale

small amount of veggie stock

DIRECTIONS:

In a bowl mix all of the sauce ingredients tog. and let marinate for at least half an hour.

Meanwhile, in a lg. skillet, saute the onion in veggie stock.  When semi-cooked, add the mushrooms and garlic and cook till finished and not much liquid remains.  Add the kale and cook about 3 to 5 minutes or until wilted.  Add the lentils.  Combine.

Add the marinated liquid at the end, stir to heat and cook the garlic. 

Take a piece of bib lettuce and spoon 1 Tbsp. of the mushroom mixture into the center.  Top with green onions if desired.

cooked mixture: spoon into lettuce cups and enjoy



MEDITERRANEAN BEAN BURGERS

burger pictured here with two types of tomatoes,

red onion and vegan mayo, all on a whole wheat roll

Dreena Burton's recipe from the Summerfest 2012

INGREDIENTS:

2 cans (14 oz) kidney beans, drained and rinsed

1 - 2 cloves garlic, roughly chopped.

1 1/2 Tbsp. tomato paste

1 1/2 Tbsp. red wine or balsamic vinegar

1 tsp. Dijon mustard

3/4 cup green onions, sliced, using green portion

1/4 cup fresh parsley, roughly chopped

2 to 2 1/2 Tbsp. fresh oregano, chopped

1/2 tsp. sea salt

freshly ground black pepper to taste

1 1/4 cups rolled oats

1/3 to 1/2 cup kalamata olives, roughly chopped

DIRECTIONS:

In a food processor, combine the kidney beans, garlic, tomato paste, vinegar, and mustard.  Pulse until pureed.

fresh oregano

all in the food processor

Add the green onions, parsley, oregano, salt, and pepper to taste, and process to break up and blend.

Add the oats and pulse to begin to incorporate.  Transfer the mixture to a large bowl and stir in the olives. 

Refrigerate the mixture for 30 to 45 minutes, then shape into patties with your hands.

I used a griddle on my stove top and did not need the use of oil except for a spray of PAM olive oil.

Cook over medium or medium-high heat for 6 to 8 minutes per side, or until golden brown.

Makes 7 to 7 patties.

the "meaty" mixture

cooked until golden brown

LENTIL LETTUCE WRAPS

use as a filler for lettuce wraps OR as a taco filling

INGREDIENTS:

1 cup chopped onion

2 garlic cloves, minced

1 cup dry lentils, rinsed

1 Tbsp. chili powder

2 tsp. ground cumin

1 tsp. oregano

14 oz. water

1 cup salt-free salsa, use my recipe listed on the blog

salt-free seasoning to taste OR salt

DIRECTIONS:

Put everything in the crock pot and cook on high for 4 to 5 hours, stirring occasionally and adding water as needed.

This taco filling can be used and where you would normally use a meat taco filling, such as in taco shells and on salads.

the everything thrown together in the crock pot

the cooked "taco" filling / I used mine in lettuce wraps

Thanks to Chef AJ for her great recipes and lectures at the 2012 Summerfest.  I'll definitely be making this one again.

TUNA-LESS SALAD AGAIN

this time served without the roll

YES, this recipe is THAT good.  Made it again already.  I stuffed avocado halves and served with my fresh sliced tomatoes.  I use the lettuce to make wraps.  The high content water of the iceburg makes this an incredibly light and delicious lunch or snack.  So satisfying.

Check my blog of 7-8 and get this recipe.  

VEGAN MAC N' CHEESE

my vegan mac n' cheese

I adapted this version from a basic recipe of Allison Rivers Samson.  I skipped the bread topping and baking, switched out the potatoes for the healthier beans and added a whole head of broccoli.  The result was stunning.  I couldn't eat enough of it!  Here's my version.

INGREDIENTS:

6 oz. whole wheat macaroni
1 head of broccoli, cut into small flowerettes
1 cup white beans, drained and rinsed
1/4 cup carrots, peeled and diced
1/3 cup onion, peeled and chopped
1 cup water
1/4 cup raw cashews
2 tsp. sea salt
1/4 tsp. garlic, minced
1/3 cup Earth Balance
1/4 tsp. Dijon mustard
1 Tbsp. lemon juice, freshly squeezed
1/4 tsp. black pepper
1/8 tsp. cayenne
1/4 tsp. smoky paprika



DIRECTIONS:

Start to bring water to a boil.

In a saucepan, add beans, carrots, onion and water, and bring to a boil.  Cover the pan and simmer for 15 to 20 minutes, or until vegetables are very soft.

softened vegetables in water

Meanwhile in a food processor, process the cashews, salt, garlic, Earth Balance, mustard, lemon juice, and seasonings. 

cashews etc

Add the bean mixture to the mixture in the food processor and blend until perfectly smooth. 

Cook the pasta and the broccoli together for about 7 - 9 minutes.  Drain and mix in the sauce.

pasta and broccoli cooking together

If you prefer a baked version, put into a 9 x 12 baking dish, top with buttered crumbs and bake 30 minutes at 350 or until golden brown.

TUNA (LESS) SANDWICHES

garbanzo beans that have been mashed take on the appearance of flaked tuna

This was hard for me to imagine but this mock tuna salad is GREAT.  Snagged this recipe at Summerfest from Allison Rivers Samson's food demo.  I made this for lunch yesterday, liked it so much, ate it again for dinner with fresh grilled peaches with blueberries.

INGREDIENTS:

2 cans garbanzo beans, drained
1/4 cup red onion, peeled and finely chopped
1/2 cup celery, finely chopped
1/4 tsp. garlic, minced
1/4 cup dill pickle, finely chopped
2 Tbsp. nori seaweed flakes
1/2 to 1 cup of vegan mayonnaise
1 tsp. sea salt
1/2 tsp. black pepper, ground

for the sandwich: whole wheat rolls and fresh tomato slices

DIRECTIONS:

In a large bowl, mash the beans with a potato masher or the back of a fork.

Fold the onion, celery, garlic, pickle, nori, mayonnaise, salt, and black pepper into the beans.  Combine thoroughly.

Serve either on a sandwich, stuffing a tomato or as a cracker spread.  DELICIOUS

the "tuna" salad

my second helping was simply served atop fresh tomato slices

BEANS N' SAUSAGE WITH PASTA & GREENS

start with fresh greens / recipe calls for spinach

I used a variety from my garden:  beet tops, chard and arugula

INGREDIENTS:

1 cup whole wheat pasta, cook drain, mix with a bit of oil and set aside.

1 pkg. Italian VEGAN sausage, sliced

1 lg. onion, diced

4 cloves garlic, minced

2 sprigs fresh rosemary, cut off stems and chopped

1/2 to 3/4 cup white wine

1 can GOYA (I have found most other brands to be of lesser quality) chickpeas

fresh spinach, cut out stems and chop 

salt and pepper, to taste

onions and VEGAN sausage browning together

DIRECTIONS:

Saute the onions in some oil till they start to soften.  Add the sliced sausage and garlic.  Cook together until browning starts and both start sticking to the pan. 

Pour in white wine to deglaze the pan.  Stir to loosen the cooked bits.  Add the rosemary, salt and pepper.

Add the beans and fresh greens. Add a bit more oil, wine OR veggie stock,  if you need more liquid Stir, cover and cook about 10 - 15 minutes; greens will wilt.  Finally add the pasta, stir and cook until heated through.

the finished product  :)

very hearty, healthy and delicious



ROSEMARY CHICKPEA SOUP

start with fresh rosemary

INGREDIENTS:

1 onion,

1 lg. carrot, sliced

2 cloves garlic, minced

2 Tbsp. olive oil

3 sprigs fresh rosemary, trimmed from stem on chopping board to release the oils

2 (14 oz. cans chickpeas), drain and rinse

1/2 cup diced tomatoes

3 cups veggie stock

salt and pepper to taste

1/2 cup dry pasta (use a small shaped pasta), cook near the end

ingredients simmer

DIRECTIONS:

In the oil, saute the diced onion with the carrot and garlic, 3 - 5 minutes.

Add the rosemary, beans, tomatoes and stock.  Simmer for about 25 minutes.

When all is tender, remove 3 labels full of the soup.  Set aside.  Using an immersion blender, puree all the soup remaining in the pot.  Return the rest of the mixture to the pot.

the immersion blender thickens the base of the soup

Next add the cooked pasta.  Continue to cook for about 5 minutes.

serve with Vegan Parmesan cheese and lots of black pepper

CAULIFLOWER HUMMUS

roast cauliflower at 425 degrees

INGREDIENTS:

4 cup cauliflower florets
2 Tbsp. olive oil
1 tsp. curry
1 can chickpeas, drained and rinsed
3 Tbsp. lemon juice
2 Tbsp. tahini
1 garlic clove
salt to taste


DIRECTIONS: 

Toss the cauliflower florets with olive oil and curry.

Roast at 425 degrees for 20 minutes.

Puree with the chickpeas, and the remaining ingredients.  Serve

cauliflower hummus

CRUNCHY CHICKPEAS / SNACK

roasting in a 400 degree oven

good as a snack or salad topping (I used mine to top my Vegan Fennel and Tomato Soup

Drain and rinse 1 can of chickpeas.  For maximum crispness, make sure the chickpeas are completely dry before roasting.

Toss the chickpeas with olive oil and spices.  (my favorite are garlic powder and smoky seasoned salt)  Spread these on a baking sheet and roast in a 400 degree oven for 20 minutes.

The skin turns golden brown and crisp, but the center stays creamy and tender.

NEXT TIME, I'll make 2 or 3 cans for this recipe!!!

PIZZA HUMMUS

another low fat hummus - PIZZA!

INGREDIENTS:

1 Tbsp. extra-virgin olive oil
1/4 cup tomato paste
2 tsp. dried oregano
1 tsp. dried basil
3 cloves garlic
3 cans chickpeas, drained and rinsed, 1/2 cup liquid reserved
1/4 cup tahini
1/4 cup fresh lemon juice
Kosher salt

DIRECTIONS:

Heat the olive oil in a small skillet over medium-high heat. 

Add the tomato paste, oregano, and basil and cook until slightly toasted, about 2 minutes.

Transfer the tomato paste mixture to a food processor. 

Add the garlic, chickpeas, chickpea liquid, tahini, lemon juice and 1 tsp. salt. 

Puree until smooth and creamy.

CHICKPEA AND DATE TAGINE

North African tagines often combine sweet and savory foods to play off the spices used to season them.  This dish conveys a lovely combination of flavors.

simmering tagine

Using what I had, I served my tagine alone side pastina.

a very unique and delicious flavor

INGREDIENTS:

1 Tbsp. olive oil

1 large onion, diced ( 2 cups)

4 cloves garlic, minced

1 tsp. ground cumin

1 tsp. ground coriander

1 tsp. ground ginger

1/2 tsp. ground cinnamon

1 (15 oz.) can crushed tomatoes

3 cups cooked chickpeas OR 2 (15oz.) cans chickpeas, rinsed and drained

1 cup whole-wheat couscous

1 cup diced dried dates, reconstitute in very hot water (just enough to cover)

1/4 cup lemon juice

1/2 cup chopped cilantro

DIRECTIONS:

Heat oil in saucepan over medium heat.  Add onion and cook 10 minutes, or until starting to brown, stirring often.

Stir in garlic, cumin, coriander, ginger and cinnamon and saute 30 seconds.  Add tomatoes, chickpeas, and 1/4 cup water and bring to a boil. 

Meanwhile, toast couscous in small saucepan over medium heat 5 minutes, or until fragrant.  Add 1 3/4 cups water, and bring to a boil.  Remove from heat, cover, and let stand 5 minutes.

Stir dates, lemon juice, and cilantro into tagine, and season with salt and pepper, if desired.  Cover and cook on low for about 25 minutes.  Serve over the couscous.