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Table of contents
- Greek quinoa wraps with tzatziki
- Couscous and feta stuffed peppers
- VegNews’ macaroni and cheese
- Veggie Lasagna
- Hearty black bean quesadillas
- Israeli Couscous with pine nuts & parsley
- Flax seed egg substitute
- Banana chocolate chip blender mini muffins
- More recipes to try :
Greek quinoa wraps with tzatziki
Quinoa component adapted from Two Peas & Their Pod Makes about 6 wraps
For the tzatziki:
- 1 medium English cucumber
- 1-1/2 cups nonfat plain yogurt or plain Greek yogurt
- 1 teaspoon lemon juice
- Salt and pepper
For the Quinoa:
- 2 cups water
- 1 cup dry quinoa, rinsed
- 1 cup chopped peeled cucumber
- 1 cup halved grape tomatoes
- 1/4 cup pre-sliced kalamata olives
- 1/4 cup chopped parsley
- 1/3 cup crumbled low-fat feta cheese
- 3 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 1/2 teaspoon sea salt
- 1/4 teaspoon ground pepper
- Optional: Add red onions for more crunch (I just don’t like red onions), or chickpeas for more bulk
For the Wraps:
- 6 twelve grain or whole wheat tortillas
- Romaine lettuce
- Tzatziki (above)
- Greek quinoa (above)
- Prepare the tzatziki: Peel the cucumber, cut it in half lengthwise, and scoop out the seeds. Grate the flesh into a strainer, sprinkle with salt, and let sit for 20 minutes. Use your hands or a paper towel to squeeze out as much liquid as you can from the cucumber.
- Add the cucumber to the yogurt. If you have time, you can strain the yogurt through a cheesecloth for a couple of hours first to drain out some of the water and thicken it, but I don’t bother. Add lemon juice, mix everything together, and season with salt and pepper to taste. Keep in refrigerator until ready to use.
- Prepare quinoa: Bring 2 cups of water to a boil in a medium saucepan. Add quinoa, cover, and reduce to a simmer for 15 minutes. Remove from heat and keep covered for 5 minutes. Remove lid, fluff with a fork, and transfer to a large bowl to let cool.
- Meanwhile, mix the cucumber, tomatoes, olives, parsley, and feta together in a medium bowl. In a separate small bowl, whisk together the olive oil, red wine vinegar, salt and pepper for the dressing.
- Add the cucumber mixture to the quinoa and toss together. Drizzle the dressing overtop, and mix to coat. Season with additional salt and pepper if desired.
- Prepare wraps: Lay a lettuce leaf in the center of each wrap. Top with tzatziki sauce and quinoa, wrap, and serve.
Couscous and feta stuffed peppers
- Vegetable-oil cooking spray
- 1 1/4 cups fat-free chicken or vegetable broth
- 2/3 cup couscous
- 4 extra-large or 5 large bell peppers, mixed colors
- 2 tsp olive oil
- 1/2 cup chopped onion
- 6 oz zucchini, quartered lengthwise then sliced across thinly
- 6 oz yellow squash, quartered lengthwise then sliced across thinly
- 1/2 tsp fennel seeds
- 1/2 tsp dried oregano
- 1/2 tsp salt
- 1 cup cherry tomatoes, cut in half
- 15 oz canned chickpeas, drained and rinsed
- 4 oz crumbled feta cheese (about 1 cup)
- 3 tablespoons tomato paste
- Preheat oven to 350°F.
- Coat a small baking dish with cooking spray.
- Bring the broth to a boil in a saucepan, add the couscous, cover the pan and remove it from the heat.
- Cut the stems and top half inch off the bell peppers and scoop out the seeds and membranes.
- Place peppers upright in a baking dish and roast them for 15 minutes or so, until they soften, then remove them from the oven until the filling is ready.
- Heat oil in a nonstick skillet. Add onion, zucchini, yellow squash, fennel seeds, oregano, and salt. Cook, stirring frequently, for 5 minutes or until vegetables are softened.
- Remove from heat and stir in the tomatoes, chickpeas and tomato paste.
- Using a fork, scrape the couscous into the skillet and toss with the vegetables. Stir in the crumbled feta.
- Fill peppers with the couscous mixture.
- Bake 15 minutes. Serve immediately.
VegNews’ macaroni and cheese
- 8-oz elbow macaroni (I used about 10-ounces)
- 4 slices of bread, torn into large pieces (I recommend using two. Four was WAY too much)
- 2 Tbs + ⅓ C Earth Balance margarine (this is one stick)
- 2 Tbs shallots, chopped
- 1 C red potatoes, peeled and chopped (I used one large russet potato)
¼ C carrot, chopped
- ⅓ C onion, chopped
- 1 C water
- ¼ C cashews
- 2 tsp salt (I used 1 tsp)
- ¼ tsp garlic, minced
- ¼ tsp Dijon mustard
- 1 Tbs lemon juice
- ¼ tsp black pepper
- ⅛ tsp cayenne
- ¼ tsp paprika
- Optional: ¼ C nutritional yeast (I threw it in for some extra B vitamins)
- Preheat oven to 350.
- Place the bread pieces in a food processor with the 2 tablespoons of Earth Balance and process until well crumbly and well combined. I used Rudi’s brand and it made so much! I ended up only using maybe half of what it made and even that was too much. I highly recommend using 2 slices of bread with 1 tablespoon of margarine.
- Cook the pasta according to package instructions.
- In a medium saucepan, combine the potatoes, carrots, onions, and shallots with the water. Bring to a boil. Reduce heat to a simmer and cover for 15 minutes.
- Meanwhile, in a blender or food processor, combine the cashews, salt, garlic, remaining margarine, Dijon, lemon juice, pepper, cayenne, and nutritional yeast, if using. I recommend grinding the cashews up first before adding the rest of the ingredients. Blend until smooth.
- Add the vegetable/water mixture to the cashew mixture and blend it until smooth. You’ll end up with a creamy cheesy sauce.
- In a large bowl, combine the sauce and pasta until well coated. Pour it into a 9x13 baking pan.
- Top with the breadcrumbs and sprinkle with paprika.
- Bake for 25-30 minutes and enjoy!
Elton family recipe
- 9 oz. box no-boil lasagna noodles—(16 pieces)
- 15 oz. jar alfredo sauce—mix with ¾ cup milk
- 10 oz. box frozen chopped spinach
- 16 oz. bag frozen crinkle carrots
- 15 oz. ricotta cheese
- 8 oz. package mozzarella cheese
- Warm & drain frozen vegetables. Mix with ricotta cheese (and season if you want with a bit of basil, etc.)
- Spray 9 x 13 glass pan with Pam.
- Lightly coat the bottom of the pan with the alfredo mixture. Double layer four noodles across the bottom of the pan. Lightly coat with the liquid mix between layers and on top.
- Spoon ½ the ricotta-veggie mix on top. Sprinkle half the mozzarella cheese on top.
- Repeat with double layer noodles, ricotta mix, mozzarella cheese, until all used up.
- Keeping the noodles wet with the liquid helps it bake without drying.
- Bake at 350 degrees about 45 minutes, or until noodles are soft and it is bubbling.
- Let it set a bit before cutting.
Hearty black bean quesadillas
from Budget Bytes
- 1 15 oz. can black beans** $0.56
- 1 cup frozen corn kernels $0.48
- 1/2 small red onion $0.44
- 1 clove garlic $0.08
- 1/4 bunch fresh cilantro $0.21
- 2 cups shredded cheese $2.50
- 1 batch taco seasoning $0.34
- 10 taco sized tortillas $2.00
- Drain the can of beans and rinse lightly. Place the beans in a large bowl along with the corn (no need to thaw).
- Rinse the cilantro, remove the leaves, and chop roughly. Dice the onion and mince the garlic. Add the cilantro, onion, garlic, and shredded cheese to the bowl with the beans and corn. Lastly, mix up a batch of taco seasoning and add to the bowl. Stir everything until evenly mixed.
- Place a half cup of the filling on one side of each tortilla and fold over. Cook in a skillet on both sides over medium heat until brown and crispy and the cheesy filling has melted.
- To freeze the quesadillas, simply fill each one and place on a baking sheet lined with parchment paper. Place in the freezer for one hour to solidify the quesadillas and then transfer to a freezer bag. To reheat either microwave (for a soft quesadilla) or cook in a skillet on low heat (make sure to use low heat so that the filling has time to thaw and melt before the outside burns).
Israeli Couscous with pine nuts & parsley
From Trader Joes Israeli couscous package, adapted to be vegan
- 3 Tbs vegan margarine/Butter
- 1/2 cup pine nuts
- 1/2 cup shallots, finely chopped
- 1 1/2 cups Israeli couscous
- 1 3/4 cups vegetable broth
- zest of 1/2 lemon
- 1/4 cup raisins
- black pepper, to taste
- 1/2 tsp salt
- 1/2 large cinnamon stick (optional)
- 1 fresh or dried bay leaf (optional)
- Melt 1 tablespoon veggie butter/margarine in a large saucepan over medium-low heat. Add pine nuts and stir until golden brown. Transfer to a small bowl.
- Melt remaining 2 tablespoons of veggie margarine in the same pan over medium heat. Add shallots and saute until golden.
- Add couscous (cooked), cinimon and bay leaf, and stir until couscous browns slightly.
- Add browth and salt and bring to boil
- Reduce heat to low, cover and simmer until liquid is absorbed and couscous is tender.
- Remove from heat and stir in parsely, pine nuts, and lemon zest. Add the raisins for a savory sweet taste. Season with black pepper to taste.
Flax seed egg substitute
From Minimalist Baker
- 1 Tbsp flaxseed meal (ground raw flaxseed)
- 2 1/2 Tbsp water
- Add flaxseed meal and water to a dish and stir.
- Let rest for 5 minutes to thicken. Add to recipes in place of 1 egg (as original recipe is written).
Banana chocolate chip blender mini muffins
- 2 Eggs
- 1/3 C Almond Milk
- 2 T organic Peanut or Almond Butter
- 3/4 C Gluten-free Old Fashioned Rolled Oats
- 1 ripe banana
- 1 t baking soda
- 1 t pure vanilla extract
- 1 C baby spinach
- 1/4 C dairy-free mini chocolate chips
- Preheat Oven 350, Spray 24 C Mini Muffin Pan w/Coconut oil spray
- Blend all ingredients except chocolate chips in blender until smooth, fill muffin cups three-fourths full, sprinkle w/chocolate chips
- Bake 9-12 minutes or until toothpick comes out clean
More recipes to try :