Chickpea Patties

In case you haven't noticed, I'm not one for fake meat. I'm actually not even sure I understand why other vegetarians/vegans go for processed meat substitutes. We gave up meat.. why on earth would we want to eat that?
Besides, have you ever read the ingredient list on one of those packages? They read like the contents of a cupboard in a science lab. I'm all for science and progress, just not in my food!
Not wanting to eat hydrolyzed whatever, I prefer to make stuff from ingredients with names I can pronounce. I think this may just be a new favourite in the realm of meat substitutes.

I actually had this while DH was having oven-fried chicken. We had the same sides (potatoes mashed with goat cheese and some lovely carrots - entry coming soon). Our plates looked very similar :) Unfortunately, I was starving by the time I was done cooking and completely forgot to take a photo... I was also going to make a mustard sauce to go with these. Can we say brain fart?
(I own 3 cameras... you'd think I'd be better at taking blog photos...)

Serves 4 (1 cutlet each)

Ingredients:
1 cup cooked chickpeas
2 tbsp. olive oil
1/2 cup vital wheat gluten
1/2 cup panko
1/4 cup vegetable broth (or water)
2 tbsp. soy sauce
2 cloves garlic, crushed
1/2 tsp. lemon zest
1/2 tsp. dried thyme
1/2 tsp. paprika
1/4 tsp. dried sage
Extra oil for frying

Method:
1. Give the chickpeas a spin in the blender or food processor until they are mashed and no whole chickpeas remain. Transfer the smushed beans to a bowl and add the rest of the ingredients. Knead with your hands for 3-4 minutes until strings of gluten have formed (i.e.: it all starts to stick together and it becomes "elastic" when pulled apart).

2. Heat the frying oil in a large cast-iron skillet over medium heat. While the oil heats up, form the chickpea mixture into 4 cutlets by flattening and stretching them. Place the cutlets into the skillet and cook 6-7 minutes on each side until lightly browned (turn once).

Reference:
Chickpea Cutlets from Veganomicon.

Summer Evening Pasta

Recipes like this make me wish I had a green thumb (apparently, that trait is not genetic). As great as this was with store-bought stuff, I bet it would be three times as nice made with seriously fresh, straight-from-the-garden tomatoes and basil.

The no-cook sauce and quick prep time make this an especially wonderful dinner for a summer evening. Lovely with a salad and a glass of white wine.

Serves 2

Ingredients:
2 ripe, really fresh tomatoes, chopped into bite-sized pieces
1 tbsp. fresh basil, minced
1/8 cup red onion, finely chopped
1/2 tbsp. black or kalamata olives, chopped
1-2 tsp. capers, drained
1 tsp. extra-virgin olive oil
1 tsp. balsamic vinegar
1/2 tsp. sea salt
Freshly-ground black pepper
1 garlic clove, crushed
1/2 pound short pasta (wagon wheels, butterflies, penne...)
1/2 cup cooked white/navy beans

Method:
1. Cook the pasta according to the package directions. Add the pre-cooked beans during the last few minutes of cooking time just to warm them through.

2. While the pasta cooks, place half of the tomatoes in a large bowl along with the onion, olives, capers, and basil.

3. Place the remaining tomato chunks into a blender or food processor bowl. Add the oil, vinegar, salt, pepper, and garlic. Puree until smooth. Transfer this mixture to the bowl with the tomato-caper-basil mixture.

4. Once the pasta and beans are ready, drain and add them to the bowl with the tomato mixture. Toss well and serve immediately.

Reference:
Pasta with Salsa Cruda from Moosewood Restaurant Low-Fat Favourites.

My Changes:
*Added capers and olives.
*Added the beans for extra protein.

Pasta Shells with Spicy Tomato Sauce

This is a fast and easy, slightly spicy pasta dish.


Serves 2

Ingredients:
4 garlic cloves, minced
1/2 cup onion, diced
1 tbsp. olive oil
1 jalapeno pepper, seeded and chopped
2-3 tomatoes, cut into small chunks (keep the seeds)
1-2 tsp. salt
1/4 tsp. freshly ground black pepper
1/3 pound small pasta shells
1 cup cooked black beans
1/2 cup frozen corn
1/2 cup cilantro, chopped

Method:
1. Heat the olive oil over low heat in a medium skillet. Add the onion and garlic and saute until the garlic begins to turn golden, 2-3 minutes. Add the jalapeno and saute an additional 1-2 minutes.

2. Add the tomatoes, 1/2-1 tsp. salt, and pepper. Cover partially and cook until the tomatoes begin to fall apart (10-12 minutes). Stir every few minutes. Add the beans to the sauce during the last 2-3 minutes of the sauce cooking time.
While the sauce cooks, cook the pasta according to package directions. Add the corn to the pasta during the last few minutes of pasta cooking time.

3. Drain the pasta and add it to the sauce. Toss to combine. Garnish with cilantro and season with additional salt if desired.

Reference:
Pasta Shells with Spicy Tomato Sauce from The Occasional Vegetarian.

My changes:
*Added onion.
*Added corn and black beans.
*Used regular vine-ripened tomatoes in place of plum tomatoes.

Minty Chickpea Salad

I had this with the veggie skewers. It made a really refreshing summer salad.

Serves 2

Ingredients:
1 tbsp. fresh lemon juice
1/8 cup olive oil
1/4 tsp. salt
1 1/2 cups cooked chickpeas (1/2 cup dried)
1 medium tomato, seeded and chopped
1/2 cucumber, peeled and diced
1/2 red bell pepper, seeded and diced
2 green onions, finely chopped
1/4 cup cilantro, chopped
1/8 cup mint, chopped

Method:
1. Whisk together the lemon juice, oil, and salt. Add the chickpeas, vegetables, and herbs and stir well to combine.

Reference:
Minty Chickpea-Vegetable Salad from the July/August 2009 issue of VegNews.

My changes:
*Green onions in place of scallions.
*Cilantro in place of flat-leaf parsley.

Banana and Black Bean Empanadas

Bored with banana bread? Want a new way to use up those ripe bananas? Then you have to try these!

I actually made these a while ago and never got around to blogging them. They were just so fantastic, I can't leave them out! :)
I had this version of the Argentinean pastry as a meal with rice and a big salad but they would make great appetizers.

Note: The crust needs to be refrigerated for at least one hour (up to overnight) so plan ahead for that.

Makes 12 empanadas (6 servings)

Ingredients:
Crust
1 1/2 cups whole-wheat flour
1 cup all-purpose flour
1 1/2 tsp. salt
1/2 tsp. chili powder
4 tbsp. non-dairy, non-hydrogenated margarine cut into small cubes (Earth Balance)
1/2 cup unsweetened applesauce (Make your own if you have time!)
1 tbsp. white wine vinegar

Filling
1 tbsp. olive oil
1 cup onion, chopped
1 cup cooked black beans
1 clove garlic, smushed or finely diced
1 cup peeled, diced bananas (the riper, the better!)
1 tsp. ground cumin
1/4 tsp. cayenne pepper
1/4 tsp. ground coriander
2 tbsp. chopped fresh cilantro
1 tsp. hot sauce

Method:
1. As mentioned above, you'll need to make the crust in advance. Here's how:
*Sift flowers, salt, and chili powder together in a bowl. Use your fingers to mix in the margarine like you would if you were making a pie crust.
*Whisk the applesauce, vinegar, and 1/3 cup cold water in a separate bowl.
*Add the applesauce mixture to the flour until a dough forms. You can add up to 1/4 cup more cold water if needed.
*Knead the dough on a floured surface. Form a ball, wrap in plastic wrap, chill.

2. While the dough chills, work on the filling. Heat the oil in a large skillet over medium-high heat. Saute the onion in the oil for 4-5 minutes (until soft). Add the black beans and garlic and reduce the heat to medium. Cook the bean mixture for 3 minutes.

3. Add the bananas, cumin, cayenne, and coriander to the bean mixture and cook for 2 minutes or until the bananas just begin to break down (this smells amazing!) Remove from the heat and stir in the cilantro and hot sauce.

4. Preheat the oven to 350 degrees, prepare a cookie sheet by spraying it with cooking spray, and lightly flour your work surface. Divide the dough into 12 balls and roll out each ball into a 6-inch round (about 1/4-inch thick).

5. Fill each dough round with a couple tablespoons of the filling and brush the edges with water. Fold the dough in half to make a semi-circle and press to close the edges. Use a fork to crimp the edges/seal the empanadas.

6. Place the assembled pastries on the cookie sheet and chill for 10 minutes. Once chilled, bake them for 20 minutes or until golden brown. Cool slightly before serving.

Reference:
From the March 2009 issue of Vegetarian Times magazine.
I honestly didn't change anything from the original recipe... (except the cooking temp. - original called for 400).
I may try adding some chopped avocado next time or maybe even adding a little cocoa powder to do some sort of mole-esque thing. Watch this space! I love to experiment! ;)

Chickpea Burgers with Two Relishes

Is "relishes" really even a word..? lol :)

I actually made this a couple weeks ago and then my schedule went nuts and I've had no time for blogging!
It's a good thing; I've been going to lots of tai chi classes and I also found a netball club here to play with. Nice to be back on the court even though I am really rusty. That's what I'd be doing right now if my bio bomb students at work hadn't given me this cold... boo :(

These little chickpea numbers were so tasty! I can't wait to make them again. I think next time, I'd like to try them with black beans. Yum!
I served these with lavender-rosemary roasted potatoes in place of fries.



This would be enough for 2 (1 patty each)

Ingredients:
1/3 cup dry chickpeas (use canned it you prefer)
1 egg white
1 tbsp. sour cream
1/8 cup onion, diced
1 small garlic clove, minced
Small amount of lemon juice (about 1/4 lemon worth)
1/8 cup panko
1/2 tsp. cumin
1/4 tsp. Mexican oregano (dried)
1/4 cup freshly-shredded pepper-jack cheese, divided (1/8 per patty)
1/2 tbsp. fresh cilantro, chopped
1 tsp. olive oil
Sea salt and freshly-ground black pepper

Relishes:
1 large tomato, seeded and chopped (divided so you have 1/2 tomato in each of two bowls)
2-3 Kalamata olives, sliced
1/4 tsp. olive oil
1/8 tsp. red wine vinegar
1/2 avocado, diced
Juice of 1/4 lime (or use some of that lemon from above)
Chopped fresh cilantro (1-2 tbsp.)
Sea salt and freshly-ground black pepper to taste

Method:
1. If you use dried beans, you'll need to start by soaking these. I prefer to quick-soak mine. Bring them to a boil in enough water to cover them by 3-4 inches. Once they are boiling, immediately remove them from the heat and let them sit, covered, for 1 hour. Drain, rinse, and cook as usual.

2. I decided to make the relishes first to allow the flavours time to meld together. I made two different ones - an olive-tomato relish as well as an avocado pico relish. Both were fantastic!
To make the avocado pico:
*Mix the tomato (1/2 tomato), lime (or lemon) juice, cilantro, and salt and pepper to taste in a small bowl. Allow this to sit in the fridge for 1 hour.
To make the olive-tomato relish:
*Mix the other 1/2 tomato, olives, olive oil, red wine vinegar, and salt/pepper to taste in a small bowl. Refrigerate until ready to use.

3. Make the patties! Put the chickpeas, egg white, sour cream, onion, garlic, and lemon juice in the bowl of a food processor. Pulse until well-combined (it should be chunky). Add the salt, pepper, cilantro, and cumin and pulse until combined. Transfer this mixture to a mixing bowl and stir in the panko and cheese.

4. Form portions of the mixture into two 1-inch thick patties. Heat olive oil in a skillet over medium-high heat. Add the burgers and cook for 6-8 minutes per side or until golden. Flip once during cooking.
Serve with the relishes and, if desired, avocado slices (I just can't get enough avocado!)

Reference:
I found this recipe on the Savory Safari blog; the author of that blog was inspired by a recipe for veggie burgers at 101 Cookbooks.

My changes:
*I used pepper-jack in place of cotija cheese. I also grated my cheese as opposed to slicing it and then mixed it in with the bean mixture rather than placing the slices in between two halves of each patty.
*I added the cilantro, cumin, and oregano.
*I used sour cream in place of mayonnaise.
*I added a relish :) The avocado-pico was my idea. I thought it would work well with the flavours in the patties.

Mushroom-Bean Stew with Garlic Crumb Topping

This smelled so wonderful while it was cooking (even M mentioned how good it smelled more than once) that I made a comment along the lines of "I hope this tastes half as amazing as it smells!" Oh, did it ever! :)

This is a great treat to use up half a can of beans and whatever veggies you have hanging around the kitchen. It started out as a rather plain recipe but I gave it the G treatment and it turned into something quite spectacular!
It's full of protein, iron, complex carbs, and fibre while still being very low in fat and cholesterol (zero cholesterol if you leave out the cheese).

It's vegan if you don't cheat like I did and add a smidgen of Parmesan to the crumbs...
I'd bet money that herbivores and omnivores alike would really enjoy this so it's a great one to serve for company (and it's just so pretty and colorful - who wouldn't love it?!)

I'm saving the best for last here - this goes together in less than 45 minutes (including chopping!) Yeay!
Great for a quickie weeknight dinner.

Serves 2 (easy to double or triple if needed)

Ingredients:
1-1/2 tsp. olive oil, divided
5-6 button mushrooms, quartered
Approx. 1 cup green onions, sliced
1/8 cup red onion, diced
1-1/2 tsp. Italian seasoning
1/2 can (15-ounce) black beans, drained and rinsed (or whatever beans you have)
1/4 cup reduced-sodium vegetable broth
1 tomato, chopped (I included the seeds)
1 large garlic clove, minced (for the stew)
1/2 tsp. dried tarragon
1/2 tsp. dried culinary lavender, crushed
1/4 tsp. dried fennel, crushed
1/8 tsp. sea salt
1/8 tsp. freshly-ground black pepper
Small amount of panko breadcrumbs (1/4-1/2 cup or so)
1 small garlic clove, minced (for the crumbly topping)
1/8 cup fresh parsley, chopped
Optional: 1-2 tbsp. freshly-grated Parmesan cheese

Method:
1. Heat 3/4 tsp. of the oil in a large non-stick saucepan over medium-high heat until hot. Stir in the mushrooms, green onions, red onion, and Italian seasoning and cook for 10 minutes or until softened.

2. Stir the beans, large garlic clove, tomato, broth, tarragon, lavender, and fennel. Cook until heated through and thickened. Stir in the salt and pepper.
Yum! There it is sans crumbs/before it got really thick:


3. While the stew cooks/thickens, prepare the crumb topping. Heat the remaining 3/4 tsp. oil in a small non-stick skillet over medium heat. Cook and stir the panko for 6-8 minutes or until it is crispy and golden. Add the small garlic clove during the last couple of minutes so you get the garlic flavour without getting a burned-garlic flavour.
They should look like this (mine really weren't that washed out.. I have the oh-so-lovely fluorescent lighting in my kitchen to thank for that!):


4. Add the fresh parsley to the bean mixture and then sprinkle the crumbs on top of the stew.
Optional: If you choose to add Parm to the crumbs, transfer the crumbs from the skillet to a small bowl and let them cool off for a couple of minutes. Grate the Parm into the bowl and mix to combine.

Reference:
I based this on the recipe "Golden Crumb-Topped Mushroom-Bean Stew" from the February/March 2009 issue of Cooking Pleasures magazine.

How I made it my own:
*I used black beans instead of Great Northern beans (had half a can of black beans open on top of having a bad case of Monday Brain and forgetting to soak my dried Navy beans that I was originally going to use in place of the GN beans... Despite all that, I thought the black beans were wonderful in it!)
*I used green onions in place of leeks. I just can't do leeks... I'm sure I've told this story but my mom used to make this potato-leek soup every year on Ash Wednesday. Nasty... tasted like ash! Sad that I claim to be this open-minded liberal yet I just refuse to give leeks a second chance! lol ;) And like green onions are really any different! Please..!
*I added onion (much as I hate leeks, I just can't have enough of all their other allium cousins!)
*I used panko in place of a slice of bread
*I added garlic to the panko
*Added the tomato
*I also added lavender, fennel, and tarragon
*Almost forgot... I'm still out of wine and veggie broth! I did find some "Reduced-Sodium (organic!) Vegetable Bouillon" so I cut a chunk off a cube of that and dissolved it to make "veggie broth"

Moroccan Lentil Soup

I got an immersion blender for Christmas so I'm always excited when recipes like this come my way and I find a new excuse to use it! It's quickly becoming one of my favourite kitchen gadgets!

I loved all the flavours in this soup - it was almost a little smoky. It's full of great low-fat protein from all the beans and lentils and the veggies and spices add all their own health benefits.

This is a really easy, low-maintenance dinner. Other than all the chopping and the occasional stir, this stuff cooks itself! Great for rainy weekends (because we have so many of those in San Diego!)
I wouldn't really suggest this for a weeknight dinner because it has to simmer for so long. You could make it one night and let it simmer while you cook/eat something else. Store it in the fridge and then re-heat it the next day. That would make it suitable for a busy weeknight since all the work is done! Just pair it with a crisp green salad and some crusty bread (or toast if you always seem to forget to pick up crusty bread for soup nights!)

This will make a lot - I'd say 6-8 servings

Ingredients:
1 cup dried lentils
2/3 cup dried chickpeas (aka: garbanzo beans) or 1 can chickpeas, drained and rinsed
2/3 cup dried navy beans (or other white beans) or 1 can white beans, drained and rinsed
1 onion, chopped
2 cloves of garlic, minced
1/2 cup chopped celery
1/2 cup chopped carrots
4 medium-sized fresh tomatoes, chopped (include the seeds) or 1 (28-oz) can diced tomatoes (include the juice)
2 cups vegetable broth
2 cups white wine
1 1/2 tsp. garam masala (I make my own - see the note below)
1/2 tsp. cayenne pepper
1/2 tsp. cumin
1/4 tsp. nutmeg
1/4 tsp. cinnamon
1 inch piece of fresh ginger, peeled and grated
1/2-1 cup button mushrooms, sliced (however many you like)
Freshly squeezed lemon juice (couple tablespoons)

Method:
1. First things first, you'll need to soak the beans if you're using dried ones. There is a quick-soak method that I got from the Moosewood Low-Fat Favorites Cookbook down below in the "My Changes" section. Otherwise, soak the beans overnight. Once soaked, just drain them and give them a quick rinse before adding them to the rest of the ingredients.

2a. If you have a crockpot, you can dump everything except the lemon juice in and set it on low to cook for 8-10 hours. Something about leaving something with heat on all day while I'm at work scares me so I refuse to buy a crock pot! Besides, I think of them as tools for roasting chickens and it's not like I'll be doing that anytime soon. ;) Hmmm... I will admit, I miss a good roasted chicken... not enough to go back to eating meat, though.

2b. If you don't have a crockpot, dump everything except the lemon juice in a Dutch oven and cook it on the stove-top. Bring the mixture to a boil and then turn down to very low heat and let it all simmer for 3-4 hours. Stir occasionally.

3. Once it's done simmering, stir in the lemon juice. I let mine sit on the hot burner (turned off) for a couple minutes after adding the juice.

4. Just before you serve the soup, use an immersion blender to blend it all up. If you prefer, you can pour the soup in a regular blender or food processor and pulse. Probably best to do it a little at a time if you go that route. Oh, and be sure to put a towel over the top so you don't scald yourself with hot soup steam. Ouch!

Reference:
This was posted a while back by one of the ladies on the Nest cooking board (thank you!) There are a couple other sources for it, though. This one from the blog A Year of CrockPotting and this version from AllRecipes (cited on the Year of CrockPotting blog).

My Changes:
I made a few!
First, I'm not the proud owner of a crock pot so I just made this on the stove in my Le Creuset.
Ingredient changes:
*I used dried beans instead of canned. I just quick-soaked them by bringing the dried beans to a boil and then letting them sit in the hot water (off the heat) for one hour. They'll cook the rest of the way while the soup simmers.
*I used fresh tomatoes instead of canned.
*Rather than using all veggie broth, I halved the amount and then used white wine to make up the total amount.
*I added some mushrooms and lemon juice, just because. :)
*I'd really like to try this with a dollop of Greek yogurt next time. Of course, that will make it non-vegan...
*I make my own form of garam masala by mixing the following together:
4 tbsp. cumin (or coriander seeds if you happen to have those)
1 tbsp. curry powder (or cumin seeds)
1 tbsp. freshly-ground black pepper
1 1/2 tbsp. dried ginger
3/4 tsp. cloves or allspice
3/4 tsp. cinnamon
3/4 tsp. crushed bay leaves
3/4 tsp. cardamom
I modified this recipe to get the garam masala version that I use. It makes a ton but you can store it in an air-tight container.

Pasta e Fagioli (e tons of other stuff..!)

This started out as a recipe that sounded like it was lacking a few things so I threw in a bunch of other things I found in the fridge/pantry and made it my own :) I think I remembered to write down everything I added!

I cheated and added some freshly-grated Parmesan to the end product making mine non-vegan. If you are actually serving vegan friends or just want to be adventurous (you only live once, right?) you can add some finely ground almonds to this dish. Sounds a bit odd but the almonds actually add a nice creaminess and work as a natural cheese substitute for vegan meals. A coffee grinder makes easy work of grinding up the nuts.

2-3 servings

Ingredients:
1/4 cup navy beans (I used dried beans that had been soaked/cooked. That measurement is after soaking/cooking the beans)
1/4 cup kidney beans (also dried. Use canned if you like).
1/2-3/4 cup (dry) small pasta shells
1 tbsp. olive oil
3 cloves of garlic, crushed
1 can tomatoes, drained and diced
1/4 cup mushrooms (any kind you like - button, cremini, or baby bellas work well), chopped
1/4 cup chopped onion (red or white)
1/2 cup chopped spinach
1/8 cup white wine (if you don't use alcohol, you can sub veggie broth for the wine)
1/2 tbsp. fresh thyme (remove the leaves from the stem)
1/2 tbsp. fresh parsley, chopped
1/2 tbsp. fresh rosemary, stems removed and needles/leaves chopped up a bit
1/4 tsp. dried oregano (or ~1/4 tbsp. fresh, leaves removed from stems)
1/4 tsp. dried basil (or ~1/4 tbsp. fresh, chopped)
Freshly ground black pepper
Sea salt
Additional fresh parsley to garnish

Method:
1. If you are using dried beans, remember you'll need to start hours in advance so they have time to soak. You can also quick-soak them by bringing them to a boil in enough water to cover them by 3-4 inches. Once they are boiling, immediately remove them from the heat and let them sit, covered, for 1 hour. Drain, rinse, and cook as usual.

2. Cook the pasta according to the package directions. Drain and keep warm once it is done. While the pasta is cooking, saute the mushrooms, onion, and garlic in the olive oil until lightly browned.

3. Pour the tomatoes, spinach, wine or broth, black pepper, sea salt, and herbs into a medium-sized pot. Add in the mushroom and onion mixture. Bring this to a boil and then let it simmer until the sauce is thickened.

4. When the sauce is reduced, add the beans and pasta and carefully mix it all together. Let the beans and pasta get heated through then serve immediately. Sprinkle a little fresh parsley over the top as a garnish if desired.

Reference:
Based on the Pasta e Fagioli recipe from Veganomicon.
I added the mushrooms, onion, spinach, basil, parsley, and rosemary. I also used dried beans instead of canned (and used two kinds instead of just one as suggested in the original recipe). Additionally, I subbed in canned tomatoes for fresh and used fresh thyme in place of the dry.

Black Bean Chili

My new favourite chili recipe! This is very similar to black bean soup, just a little chunkier.
It's pretty quick to put together so it makes a good option for a weeknight meal. Great with some cornbread.
The Moosewood book I got this from recommends using leftover chili to make chilaquiles (one of my favourite breakfast items!) so I will definitely have to try that soon :)

Serves 2-3

Ingredients:
1 cup chopped onion
1 garlic clove, minced
1/4 cup water
1/2 tbsp. ground cumin
1/2 tbsp. ground coriander
1/2 cup prepared fresh salsa
1 red or green bell pepper (or 1/2 of each pepper), chopped
1 (15-ounce) can of black beans or 1 1/2 cups cooked black beans (if using dried)
1 (14.5 ounce) can tomatoes, diced with juice
1 cup fresh or frozen corn kernels
Salt to taste
Hot pepper sauce
1/8 cup chopped fresh cilantro
Grated cheese, chopped raw onion, sour cream to garnish (of course, dairy cheese and sour cream would de-veganize this recipe but you can get nondairy versions of both if required)

Method:
1. Place the water, onions, and garlic in a soup pot or Dutch oven over medium-high heat. Cook and stir for about 5 minutes. Add the cumin and coriander and stir on medium-high for another minute. Stir in the salsa and bell peppers, lower the heat, cover, and simmer for 5 minutes, stirring occasionally.

2. Add the black beans and tomatoes, simmer for 10 minutes. Add the corn and continue to cook for 10 minutes or until everything is heated through. Add salt and hot sauce to taste. Remove from the heat and stir in the cilantro. Garnish as desired.

Reference:
Festive Black Bean Chili from Moosewood Restaurant Low-Fat Favorites.
It really is very festive-looking! I'll have to get a photo next time.

Rustic White Beans with Mushrooms

Another Veganomicon success! I have yet to find something from this book that I haven't been crazy about...

I made this earlier in the week with tomato couscous (also from Veganomicon) - I'll post the couscous recipe after this one.

Note: you will need dry beans for this recipe. Canned beans will not work so don't try to take the easy way out! It's worth the extra time (and it's not like soaking beans is anything labour-intensive!) :)

Serves 2

Ingredients:
2/3 cup dried white beans (Navy or Great Northern will work well)
1/3 small onion, peeled and sliced into a few pieces (big chunks are OK - don't worry, you will not be eating this)
1 stalk celery, cut into two pieces
1 small carrot, sliced in half lengthwise
1/2 tsp. dried thyme
1 tsp. dried tarragon
Olive oil
1 clove garlic, peeled and minced
1/8 cup onion, finely chopped (original recipe called for a leek)
1/4 lb. mushrooms (any you like really - baby bellas, cremini [I used these], shiitake, white mushrooms [hey, they have the same nutritional value as any of their fancier cousins], or a combination), rinsed and thinly sliced
1/2 tsp. salt
Freshly ground black pepper

Method:
*Before you begin, soak the beans for at least 8 hours. Put them in a bowl with 3-4 inches of water covering them in the morning and they'll be ready to cook when you get home from work.

1. Drain and rinse the beans and transfer them into a large pot. Add 1 cup of cold water, cover, and bring the water to a boil. Boil the water and beans for 3 minutes. Lower the heat to medium; add the onion, celery, carrot, thyme, and tarragon. Cover the pot and simmer for about 45 minutes or until the beans are tender (mine always seem to take longer - I think I let mine simmer for an additional half-hour).

2. Remove the carrot, celery, and onion (you can re-use them if you're planning on making a stock). Lower the heat to low and continue to simmer while you prepare the remaining veggies.

3. About 10 minutes before the beans are done, place the garlic and a little olive oil in a cold skillet. Heat over medium until the garlic sizzles. Add the chopped onion or leek and saute 1-2 minutes. Drain the beans and then transfer this mixture to the beans. Add a little more oil to the skillet and allow it to warm through. Add the mushrooms to the oil. Sprinkle the mushrooms with some salt and saute until most of the liquid has evaporated. Add to the beans.

4. Turn off the heat and season the beans with a little more salt and ground pepper. Allow the beans to stand for a few minutes before serving.

Great with Tomato Couscous.

Reference:
Rustic White Beans and Mushrooms from Veganomicon.

Chickpea Tagine

I love Moroccan food. I actually had a good friend in high school who was from North Africa - she used to make the most fantastic food! :)
Last night, I made a chickpea tagine that I found in the October issue of Vegetarian Times (they have a whole feature on Moroccan goodies!) - yum! Really tasty.. and I'm pleased to announce that I am no longer a Greek yogurt virgin! ;) Oh, Fage, why have I been holding out so long?! Great stuff - I highly recommend it if you've never tried it!

The actual tagine is gluten-free. I served mine with couscous which is a wheat product/not GF. You could use a gluten-free accompaniment like lentils, quinoa, or rice if needed.
You can also make this meal vegan by using agave nectar in place of the honey and skipping the Greek yogurt (you're missing out on that Greek yogurt, though!)

Great things about this meal:
*It goes together in no time! Unlike traditional tagines that include chicken or lamb that has to simmer for a long time, this one is ready in about 45 minutes (including chopping time!)
*It's also a great source of vegetarian protein and iron!
*It's very super-market/pantry friendly - a great ethnic dish with no strange exotic items that you have to hunt high and low for! :)

Serves 2 (mmm... guess what I get to enjoy for lunch today?!)


Ingredients:
1 tbsp. olive oil
1/2 small onion, thinly sliced
1-2 cloves garlic, minced
1 (14.5 oz) can chickpeas, drained and rinsed
2 medium carrots, peeled and sliced into thin rounds
1/8 cup raisins
1/2 tsp. turmeric
1/2 tsp. cinnamon
1/2 tsp. ground cumin
1/2 tsp. cayenne pepper
1 tsp. honey or agave nectar
1 cup water
1/4 cup plain fat-free Greek yogurt
1 tbsp. finely chopped parsley (optional)

Method:
1. Heat oil in a large skillet over medium heat. Add onion and garlic and saute for 2-3 minutes until the onion is soft. Stir in the chickpeas, carrots, raisins, spices, honey, and 1 cup water. Cover and simmer for 25 minutes, stirring occasionally.

2. Season with salt and pepper to taste and add a scoop of yogurt to each serving. Sprinkle with parsley if desired.

Reference:
Chickpea Tagine with Cinnamon, Cumin, and Carrots from the October 2008 issue of Vegetarian Times.

Southwestern Falafel

So these need a little tweaking - the overall product is really quite lovely. The little bean patties and the avocado spread work wonderfully together but, without that avocado spread the little bean patties are, well, lacking. I'm sure it's an easy fix - some chili powder or cayenne (or both.. why not?) should do the trick!

LadyChicago on the Nest shared this recipe (and her tips) with me some time back but I just go to these this week. The original recipe is from Cooking Light.

Serves 2 (4 small falafel patties + 1 pita bread)

Ingredients:
~Falafel patties~
1/2 15-ounce can of pinto beans, rinsed and drained
1/4 cup Monterey Jack cheese, shredded
1/8 cup panko (original called for crushed tortilla chips - this was a tip from LadyC!)
1 tbsp. finely chopped green onions
1/2 tbsp. finely chopped cilantro
1/16 tsp. ground cumin
Egg white (hard to measure, but use about half the white from one egg)
1 tsp. vegetable oil

~Avocado spread~
I love avocado anything so I am leaving the spread amounts so you make enough for 4 servings (oink). Well, if you don't use it all on the falafel things, you can use it on chips :)
1/4 cup mashed avocado
2 tbsp. finely chopped tomato
1 tbsp. finely chopped red onion
2 tbsp. fat-free sour cream
1 tsp. freshly-squeezed lime juice
1/8 tsp. sea salt

2 pitas, each cut in half

Method:
1. To prepare the patties, mash the pinto beans with a fork then add the cheese and the next five ingredients (through the egg white). Stir well until combined. Form the mixture into 8 small patties and dredge in more panko. (another tip from LadyChicago - thanks!)

2. Heat the oil in a large nonstick skillet over medium-high heat. Add the patties and cook 3-5 minutes on each side until they are nice and golden brown/heated through.

3. While the patties cook, make the spread by combining the avocado, tomato, red onion, sour cream, lime juice, and salt. Spread the avocado mixture on the inside of each pita and then place 2 patties in each half. You may want extra spread on the top of the patties.

Enjoy!

Reference:
Original recipe was from the August 2005 issue of Cooking Light magazine.

Black Bean-Quinoa Pilaf

This was so basic and easy (not to mention fast!) but so tasty!

The original recipe that I worked from actually called for chickpeas to go with the quinoa but I decided black beans would be great. Besides, I had half a can of black beans that needed to be used. ;) I also added a little cilantro which was fantastic.

Here's another funny quote from Veganomicon:
"Don't forget that cooking with quinoa at least once a week will elevate you to Level 7 Vegan in no time!" Heh... I'm not even vegan but I think I qualify for that. ;) In my opinion, quinoa is quite possibly the world's most perfect food. Well, after avocado, of course!

This could be used as a side dish alongside just about whatever (and not just vegetarian stuff). I just had mine with a side of broccoli, sweet corn, and some chopped bell peppers that I just steamed together.

Serves 2

Ingredients:
1 tbsp. olive oil
1/2 cup yellow onion, chopped finely
1 clove garlic, minced
1/4 tsp. ground cumin
1/2 tbsp. ground coriander seeds
Several pinches freshly ground black pepper
A little sea salt
1/2 tbsp. tomato paste
1/2 cup quinoa, rinsed and drained
1 cup (1/2 of a 15-ounce can) of black beans, drained and rinsed
1 cup vegetable broth
2-4 tbsp. fresh cilantro, chopped

Method:
1. Saute the onion in olive oil over medium heat in a small stockpot until softened. Add the garlic and saute about 2 more minutes.

2. Add the tomato paste, coriander, cumin, black pepper, and salt. Saute about 1 more minute.

3. Add the quinoa and saute for 2 minutes.

4. Add the beans and broth. Cover and bring to a boil. Once boiling, lower the heat to very low. Add the cilantro, cover, and cook for about 15 minutes until the quinoa has absorbed all the liquid. Stir occasionally during this phase.

Reference:
Based on the Chickpea-Quinoa Pilaf recipe from the book Veganomicon.

Orzo and White Beans

This is a great bean and pasta dish with a yummy vegan pesto! I highly suggest making extra pesto and freezing it - you'll never miss the cheese.
I added extra veggies to this but never wrote them down (and didn't take a photo) and I've since forgotten what I added... I'm pretty sure it was a little petite peas and maybe some broccoli. Any vegetables you have on-hand would be a good addition.

Serves 2

Ingredients:
1/2 cup orzo pasta
1/2 can white beans (I ended up using garbanzo beans)
2 cups loosely packed parsley leaves
1/8 cup olive oil
1 garlic clove, minced
1/8 cup chopped walnuts
2 tbsp. freshly-squeezed lemon juice
2 tsp. grated lemon zest
1 tsp. balsamic vinegar
1/8 tsp. sea salt

Method:
1. Drain and rinse the beans but leave them in the colander. Cook the pasta according to the package directions.

2. To make the pesto, place the parsley, olive oil, garlic, walnuts, lemon juice, lemon peel, balsamic vinegar, and salt in the food processor. Pulse until smooth, scraping the bowl as needed. Add extra lemon juice, salt, or vinegar as needed.

3. When the orzo is cooked, pour it into the colander over the beans. Return the pasta and beans to the pan and add the pesto. Add extra lemon juice if desired.

Reference:
This was posted by JoyGotDots on the Nest. She adapted it from a recipe by Lorna Sass.

Harira

This is a North African soup that is traditionally served as part of the evening meal during the month of Ramadan. I had a friend in high school who was from Algeria - she introduced me to all the wonderful flavours of North African/Moroccan cuisine; it is so fantastic!

Anyway, this soup is really healthy and full of those great flavours! It's a good source of protein and a decent source of dietary fiber. Plus, it's completely cholesterol-free!

Serves 2

Ingredients:
1/2 cup onion, chopped (I used red onions)
2 cups reduced-sodium vegetable broth
1/2 tsp. ground cinnamon
1/2 tsp. turmeric
1/2 tbsp. grated fresh ginger root
Pinch of cayenne pepper
1/2 cup peeled, diced carrots
1/4 cup diced celery
1/2 cup undrained canned tomatoes, chopped (even if you get the diced tomatoes, chop them up a bit so you don't have massive tomato chunks - learn from my mistakes ;)
3/4 cup diced potatoes *see note
Pinch of saffron
1/2 cup lentils *see note
1/2 cup drained cooked chickpeas
1 tbsp. chopped fresh cilantro
1/2 tbsp. freshly-squeezed lemon juice
Sea salt and black pepper to taste

*Notes:
1) My potatoes really never cooked which was a disappointment (and I diced them pretty small!) I think next time, I'll boil them a little before adding them to the soup - hopefully that will help! I'll just have to be careful not to boil them for so long that they become too mushy. Nothing like ashy soup due to mushy potatoes.
2) I foresaw this problem with the lentils and was able to prevent undercooked lentils (hey, at least I got that right!) You can soak the lentils in hot water for 10-15 minutes prior to adding them. This helps start the cooking process so you won't have hard lentils in your soup! Use a 2:1 ratio of lentils to boiling water for soaking. Drain before adding to the soup. (I let my lentils sit for quite a bit longer than 10 minutes - I just started the soaking process while I was still chopping veggies and let them soak until I added them. Probably about 25-30 minutes total).

Method:
1. In a covered soup pot, simmer the onions in 1/2 cup vegetable broth for 10 minutes. Combine the cinnamon, turmeric, ginger, and cayenne in a small bowl. Add 2 tbsp. of the hot broth to form a paste. Stir this paste back into the pot along with the carrots, celery, and remaining stock. Bring to a boil then lower the heat, cover and simmer for 5 minutes.

2. Add the tomatoes and potatoes and continue to cook, covered, for 15-20 minutes, until the potatoes are tender. Crumble in the saffron. Stir in the lentils, chickpeas, cilantro, lemon juice, and salt and pepper. Cook about 5 minutes until lentils are cooked and everything is heated through.

Reference:
From the Moosewood Restaurant Low-Fat Favourites Cookbook.

Havanna Black Beans

Another yummy version of black beans! Perfect alongside Orange Cashew Rice.
The coconut milk adds a nice touch to the beans - I really need to cook with this more!

Serves 2

Ingredients:
1/2 tbsp. olive oil
1/4 medium onion, finely chopped
1/2 medium bell pepper, finely chopped
1 clove garlic, minced
1/2 tsp. cumin
1/2 tsp. dried thyme
1 bay leaf
1/2 tsp. chopped jalapeno pepper
1 (15-ounce) can cooked black beans, rinsed and drained well
1/2 cup water
1/2 cup low-fat coconut milk
1/2 tsp. lime juice
1/4 cup finely chopped fresh cilantro
Sea salt to taste

Method:
1. Heat the olive oil in a medium saucepan and saute the onion for 3 minutes until golden brown. Add the bell peppers and garlic; continue to saute for 2 minutes. Add the cumin, thyme, bay leaves, and jalapeno; combine well.

2. Add the black beans, coconut milk, and water to the pot. Stir well. Simmer the beans 10-15 minutes. Stir in lime juice and salt.

3. Serve the beans topped with a garnish of cilantro.

Reference:
From the Whole Foods Market Cookbook.

Tuscan Vegetable Saute

I haven't posted an update in so long and now I'm having to catch up! lol It's been so long since I made some of the things I'm about to post that I can't really remember what they were all like! I do remember drizzling balsamic vinegar on this which was lovely.
I also just noticed a note I left in the cookbook that says "*capers*" If I remember correctly, I thought about adding capers to this next time I make it.

This has a lot of ingredients! Don't worry if you don't have them all - this dish is very open to improvisation :) Also, it goes together easily and cooks quite quickly once you have everything prepped.

Serves 2

Ingredients:
Good splash of olive oil (couple tablespoons)
1 clove garlic, minced
1/2 red onion, chopped
1 stalk celery, chopped
1/2 cup bell peppers, chopped (any colours - I love the frozen tri-colour peppers from Trader Joe's)
1/2 zucchini squash, sliced
1/2 yellow squash, sliced
1 large vine-ripened tomato, seeded and chopped
3 white button mushrooms, chopped
1/8 cup pitted, chopped Kalamata olives
1 cup cooked chickpeas
2 tbsp. fresh rosemary leaves
1/8 cup chopped fresh basil
1/8 tsp. fennel, crushed
1/4 tsp. lavender, crushed
1 tbsp. fresh oregano
Drizzle balsamic vinegar
Sea salt and freshly-ground black pepper to taste

Method:
1. Pour the olive oil into a large saute pan and heat over medium-high heat. Add the garlic, onion, and celery and saute for 1 minute; stirring often.

2. Reduce the heat to medium. Add the peppers, squash, and zucchini. Cook, stirring often, for 4-5 minutes until the veggies become tender. Stir in the tomatoes and mushrooms and cook for 1 minute, stirring often.

3. Reduce the heat to low. Add the olives, chickpeas, rosemary, basil, salt, pepper, fennel, oregano, and lavender. Cook for 1 minute or until heated through. Drizzle with balsamic vinegar just before serving.

Reference:
From the Whole Foods Market Cookbook. I marked my additions in purple.

Borracho Beans

Another spin on yummy black beans and rice. :) I served these with cilantro-lime rice - what a great combination!
The original recipe called for pinto beans so you can use those in place of black beans if you prefer. It also called for soy bacon bits which I omitted.

Serves 2

Ingredients:
1/2 tbsp. olive oil
1/4 medium onion, chopped
1/2 stalk celery, chopped
1/4 green bell pepper, chopped
1/4 jalapeno pepper, seeded and finely chopped
1 clove garlic, minced
1/2 tsp. chili powder
1/2 tsp. cumin
1 tomato, seeded and chopped
1 (15-ounce) can black beans, rinsed and drained
1/2 cup amber ale, other darker beer, or water
Salt to taste
1/4 cup finely chopped fresh cilantro

Method:
1. Heat the olive oil over medium heat in a large sauce pan. Add the onion, celery, bell peppers, jalapeno, and garlic, and saute for about 5 minutes. Add the chili powder, cumin, tomato and saute an additional 5 minutes.

2. Add the beans and beer to the pan. Combine the ingredients well with a spoon to prevent the beans and veggies from sticking. Simmer for 20 minutes or until the beans appear saucy but not too runny. Season with salt if desired. Garnish with cilantro and serve hot.

Reference:
From the Whole Foods Market Cookbook.

Middle-Eastern Chickpeas with Spinach

I served this with the tomato-cucumber salad below. It was a great pairing (no, I didn't make that up! One of my favourite things about the Moosewood book is that it gives suggestions for things to add to make a complete meal).

This is a great source of vegetarian protein!

In place of the orzo, you may wish to use couscous or rice.

Serves 2

Sauce Ingredients:
1/3 cup plain nonfat yogurt
1 small garlic clove, minced
1/2 tsp. chopped fresh mint

Beans Ingredients:
1/2 medium onion, chopped
1 tsp. olive oil
1/2 red bell pepper, seeded and cubed (I just used a handful of frozen tricolour peppers)
1 tsp. ground coriander
1/2 tsp. ground cumin
Pinch of saffron (oops... forgot to pick some up! I'm excited to try it in there next time - I love saffron!)
3/4 cup canned chickpeas, reserve the liquid and then rinse the beans
5 oz. spinach, rinsed, stems removed, and coarsely chopped
1 tbsp. freshly squeezed lemon juice
Cooked orzo pasta

Method:
1. Prepare the sauce by combing the yogurt, mint, and garlic in a bowl. Refrigerate while you prepare the beans/orzo.

2. *Prepare the orzo while you make the bean mixture. In a skillet, saute the onions in the oil over medium heat until softened (about 6-8 minutes). Add the bell pepper, coriander, cumin, and saffron. Continue to saute for another 2-3 minutes, stirring often.

3. Stir in the chickpeas and 1/8 cup of their liquid and simmer for about 5 minutes or until the peppers are tender. Add more of the reserved chickpea liquid if necessary.

4. Add the spinach and cook, stirring often, for 2-3 minutes until the spinach is wilted. Stir in the lemon juice. Serve over the orzo with the yogurt sauce on the side.

Reference:
This recipe is from the Moosewood Low-Fat Favorites cookbook.