Living Vegan For Dummies - Alexandra Jamieson [93]
Preparation/cooking time: 25 minutes
Chilling time: 1 hour
Yield: 12 patties
1 tablespoon organic olive oil
1/4 cup diced yellow onion
1/4 cup diced green pepper
1 celery rib, diced
One 15-ounce can black beans, rinsed and drained
1 teaspoon thyme
1 teaspoon paprika
Pinch of cayenne pepper
Salt and pepper to taste
1 teaspoon hot sauce
2 tablespoons chopped fresh parsley
2 tablespoons flour
12 whole-grain hamburger buns
Traditional burger toppings, such as lettuce, onion slices, tomato slices, and pickles (optional)
1 Heat oil in a frying pan over medium heat. Sauté the onion, green pepper, and celery for 5 to 7 minutes, or until softened. Remove from heat.
2 Place the beans in a food processor along with the onion mixture. Pulse the mixture 8 times, being sure to chop the beans well. However, don’t process the mixture too smooth.
3 Place the bean mixture in a bowl and add spices, hot sauce, and parsley. Mix well and add salt and pepper to taste. Add flour and mix well. Cover the bowl and refrigerate for at least 1 hour.
4 While the mixture chills in the refrigerator, preheat the oven to 350 degrees.
5 Form the chilled mixture into 12 evenly sized patties with slightly wet hands. The patties are delicate, so move them around with a spatula. Bake on a cookie sheet lined with parchment paper for 15 minutes.
6 Remove from the oven with a spatula and allow to cool slightly before removing from cookie sheet. Serve on whole-grain buns, and, if desired, top with lettuce, onion slices, tomato slices, and pickles.
Per serving: Calories 37 (From Fat 12); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 115mg; Carbohydrate 6g; Dietary Fiber 2g; Protein 2g.
Mushroom Sloppy Tempeh Joes
These aren’t the sloppy Joes you remember from the middle-school cafeteria. Tempeh and other quality ingredients make this dish a healthy vegan treat that’s perfect for a mixed crowd of vegans and meat eaters. Add a sweet side dish like steamed corn on the cob or baked sweet potato fries to round out the savory flavors.
Preparation/cooking time: 20 minutes
Yield: 4 servings
3 tablespoons organic olive oil
1/2 cup diced yellow onion
1 cup thinly sliced button mushrooms
1 clove garlic, minced
1/2 cup diced green bell pepper
2 teaspoons naturally brewed soy sauce (tamari, shoyu, or Bragg’s Liquid Aminos), divided
8-ounce package tempeh, crumbled into small pieces
2/3 cup naturally sweetened ketchup
1 tablespoon stone-ground or yellow mustard
1 tablespoon apple cider vinegar
1/4 teaspoon ground cloves
1/8 teaspoon cayenne powder
4 whole-wheat hamburger buns or 8 pieces of whole-grain toast
Sliced pickles for garnish
1 Add the olive oil to a large skillet over medium heat. Add the onion and mushrooms and sauté for 3 minutes. Add the garlic, bell pepper, and 1 teaspoon of soy sauce. Sauté for 8 more minutes.
2 Add the tempeh to the onion mixture, stir well, and drizzle with remaining soy sauce. Cook for another 8 minutes, or until the tempeh begins to brown.
3 In a small mixing bowl, whisk together the ketchup, mustard, vinegar, cloves, and cayenne powder. Pour over the tempeh mixture and stir well to combine.
4 Reduce the heat to low and cook uncovered for another 5 minutes. Spoon the mixture onto the buns or over the toasted bread. Garnish with sliced pickles.
Per serving: Calories 391 (From Fat 166); Fat 18g (Saturated 3g); Cholesterol 0mg; Sodium 1,019mg; Carbohydrate 42g; Dietary Fiber 7g; Protein 16g.
Figure 14-2: Pitting and peeling an avocado.
Figure 14-3: Folding a burrito.
Comforting Noodles and Pasta
Noodles and pasta have gotten a bad reputation in recent years. The popularity of high-protein diets have pushed these dishes aside and labeled them as unhealthy. In reality, however, countless varieties of healthy noodles offer complex carbohydrates, fiber, and protein, while still being