Epicurean Vegan

Healthy eating for discriminating palates

Veggie Bowties with Mushrooms and Walnuts May 7, 2013

Filed under: Desserts,Lunches — epicureanvegan @ 9:58 am
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This always makes for a great, quick lunch—or even a few lunches. I love veggie pastas and this one, from Vitamin Cottage Natural Grocers, is made up of spinach, beets, and red bell pepper. Aside from the wonderful flavor, it doesn’t hurt that there are 8 grams of protein per serving (1/4 C), as well as vitamin C and iron.

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INGREDIENTS:

8-oz vegetable bowtie (farfalle) pasta

1 clove of garlic, minced

1 C mushrooms, sliced

1/2 C walnuts, chopped

2 Tbs Earth Balance

Salt and pepper

DIRECTIONS:

Cook pasta according to package instructions. In the meantime, melt the Earth Balance over medium heat in a small skillet. Add the garlic and cook 1 minute. Add the walnuts and saute them 5 minutes, stirring often. Add the mushrooms and saute until they begin to brown; season with salt and pepper. Combine the mushroom mixture with the pasta and if needed, season with more salt and pepper. Enjoy!

 

Mock Tuna Salad April 10, 2013

Filed under: Lunches — epicureanvegan @ 7:19 am
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I never like to spend a lot of time preparing lunch, which can make it difficult to come up with something. Not only is this easy to throw together, but it makes plenty for a few lunches. The recipe is adapted from 1000 Vegan Recipes. If you’re not a fan of garbanzo beans, I suggest trying white beans instead. I also added chopped cashews, but sunflower seeds, chopped almonds, or pepitas would also be great. Cucumber can be subbed in for the celery as well and a tablespoon of nutritional yeast wouldn’t hurt either. Miss the omegas? Toss in some flax seeds! The recipe calls for 1 tsp of kelp powder and of course, the only amount I could buy was a pound. A pound of kelp powder?! Sure! I put that on . . . and . . .What do you use kelp powder for? (besides mock tuna salads)? Well first of all, it helps to know that kelp powder is loaded with health benefits. According to Livestrong.com it helps lower LDL cholesterol, lowers breast cancer risk, lowers blood sugar, and is a great source of iodine. After some research, I found it’s great to throw it in  your smoothie, sprinkle it on your veggie sushi rice, add it to bread dough, and even use it as a seasoning—in place of salt. What do you use kelp powder for? 

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INGREDIENTS:

2 cans garbanzo or white beans

2 stalks celery or 1/2 C cucumber, chopped small

1/4 C minced onion

1/2 C cashews, almonds, sunflower seeds, or pepitas, chopped

1 Tbs nutritional yeast

1 tsp capers, drained and chopped

1/2 C Vegenaise (or other vegan mayo)

2 tsp lemon juice

1 tsp Dijon mustard

1 tsp kelp powder

Salt and pepper, to taste

Lettuce leaves

Tomato slices

8 slices of bread

DIRECTIONS:

In a medium bowl, coarsely mash the beans, or chopped them up on a cutting board. Add the celery (or cucumber), onions, nuts, capers, mayo, lemon juice, mustard, nutritional yeast, and kelp powder. Season with salt and pepper if you’d like. Combine thoroughly. Cover and refrigerate for 30 minutes. Serve on bread with the lettuce and tomato and enjoy!

 

Gluten-Free Burrito Bowls with Avocado-Lime Rice April 5, 2013

Filed under: Dinners,Lunches — epicureanvegan @ 7:12 pm
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This is my new favorite versatile meal. I saw this recipe for the avocado rice, where they also suggested making burrito bowls using it. Obviously, I wasn’t keen on their meat and dairy version, so I made my own, healthier ones. I also made some changes to the rice recipe by using this awesome rice from Lundberg. The guys tend to be white rice kind of men, but there were no complaints! It’s a blend of sweet brown rice, short grain brown rice, long grain brown rice, whole grain Wehani (brand) rice, whole grain black Japonica (brand) rice.

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And I have to mention the quite ingenious Velcro re-closeable bag!

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This is such a fresh, simple, and healthy meal where everyone in the family can create their own with their favorite fresh ingredients. Now, my new favorite ingredient . . . is this tri-bean blend. Organic and on sale for $1 a can! Love these. Packed with protein and fiber.

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So, on to the recipe!

INGREDIENTS: (Makes 6 bowls)

Rice:

3-1/2 C water

2 C Lundberg Jubilee rice

2 avocados, mashed

1/2 C cilantro, chopped

zest and juice from one lime

The beans:

3 cans tri-bean blend (black bean, pinto, and kidney)

2 tsp cumin

2 tsp Ancho Chili pepper

1 tsp garlic powder

1/2 tsp salt

1/3 C water

The rest (toppings):

Green onion, sliced

Tomato, diced

Daiya cheese

Sour cream

Lettuce, chopped

Salsa

Corn tortilla crunchies/chips

DIRECTIONS:

The rice will take 35-40 minutes, so you’ll want to get that started first. Bring the 3-1/2 cups of water to a boil, add the rice, stir, cover, and reduce heat to low. Check after 30 minutes.

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Meanwhile, in a small to medium saucepan, add the beans, seasonings, and water. Heat on low to medium heat, stirring occasionally, until heated through.

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When the rice is done, stir in the mashed avocados, cilantro, lime zest, and lime juice.

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Fill a bowl with about 1 to 1-1/2 cups of the avocado rice . . .

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 . . . layer on some beans and toppings and enjoy!

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Field Roast and Avocado Burritos March 19, 2013

Filed under: Dinners,Lunches — epicureanvegan @ 7:37 am
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Yikes, it’s been a while. I have so many new recipes on my list to make, but I’ve been so busy with various different projects, that throwing together a simple favorite has been all I’ve had time for. I’ll get back into the swing of things. I can’t tell you how happy I am to be emerging from the cold and depressing days of winter! We even got our garden started this weekend. (I’ll be bringing you Garden Watch soon). In the meantime, here’s a fast and simple meal that is ready in less than 30 minutes.

INGREDIENTS:

1 Tbs chipotle-flavored olive oil (or regular)

1/2 C yellow or white onion, chopped

1/2 C red onion, chopped

4 Field Roast Sausages, Italian Seasoning flavor, crumbled

2 avocados, peeled, pitted and sliced

4 Flour tortillas

Other (optional) burrito fillings: vegan sour cream, salsa, cilantro, diced tomatoes, Daiya cheese

 

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DIRECTIONS:

Heat the olive oil over medium-high heat and add the onions. Cook 5-7 minutes, or until they soften. Add the Field Roast and cook over medium heat until heated through, again, for 5-7 minutes.

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On a warmed tortilla, layer on some sour cream, Field Roast mixture, avocados, and any other burrito fillings you want. Roll up and enjoy! (See, I told you it was easy)!

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Quinoa Pasta with Kale and Mushrooms February 18, 2013

Filed under: Lunches — epicureanvegan @ 11:35 am
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This is a very quick and healthy lunch. It’s also a good idea to munch on if you’re feeling under the weather since it has immune-boosting ingredients like kale, mushrooms, garlic, and pepita seeds. Regardless, it’ll hit the spot!

INGREDIENTS:

8-oz quinoa pasta, veggie curls (I used Ancient Harvest brand)

2-3 C chopped kale (I used red kale)

2 C diced or quartered mushrooms

1/2 C green onions, sliced

1/2 C pepitas seeds

1 Tbs olive oil or 2 Tbs Earth Balance

2 cloves garlic, minced or crushed

Salt and pepper, to taste

DIRECTIONS:

Cook the pasta according to package instructions. You don’t want to overcook quinoa pasta, as it tends to get mushy if you do. Drain and set aside.

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Using the same pot, heat the olive oil or Earth Balance and add the garlic. Cook for 2-3 minutes. Add the kale, mushrooms, and green onions and cook 5-7 minutes, or until they soften.

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Once the veggies are cooked down a little, stir in the pasta and pepita seeds. Season with salt and pepper and enjoy!

 

Quinoa with Dried Apricots and Black Beans January 22, 2013

Filed under: Lunches,Sides — epicureanvegan @ 8:29 am
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The next time someone asks you, “Where do you get your protein?” you can (politely) point out this dish as one of numerous options. Quinoa is a complete protein, meaning it contains all 9 amino acids essential to human health. It offers up roughly 8 grams of protein per cup and also passes along calcium, iron, folate, manganese, and other vitamins. Black beans also carry nearly 15 grams of protein per cup, so add some veggies and you have healthy lunch!

INGREDIENTS:

1/2 C red quinoa, rinsed and drained

1/2 C regular quinoa, rinsed and drained

1 tsp Better than Bouillon paste

1-1/2 C water

1 C fresh cilantro, chopped

1 C green onions, sliced

1 C dried apricots, chopped

1/3 C pepitas (toasted pumpkin seeds)

1 15 oz can black beans, rinsed and drained

1/4 tsp salt

1/4 tsp lime juice

2 Tbs red wine vinegar

2 Tbs olive oil

DIRECTIONS:

In a medium sauce pan, whisk together the bouillon and water; bring to a boil. Stir in the quinoa, cover and cook on low for 15-20 minutes. Meanwhile, in a large bowl, combine the cilantro, green onion, apricots, pepita seeds, salt, lime juice, red wine vinegar, and olive oil.

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Once the quinoa is finished, add it, along with the black beans to the bowl.

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Combine well and enjoy! (You can also chill it in a covered dish and serve cold).

 

Quinoa and Rice Stir-fry with Cashews & White Beans October 15, 2012

Filed under: Dinners,Lunches,Sides — epicureanvegan @ 7:18 pm
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When I want to create a quick and filling dinner, I usually reach for quinoa or rice. Mixed with veggies and nuts, it always makes a great meal and very handy leftovers. I threw in some white beans, too and ended up with a flavorful, protein-filled dish that is nearly gluten-free. The rice mix I used contained wheat, but you can sub in another variety to make it gluten-free.

 

INGREDIENTS:

1 C quinoa

1 box Long Grain Wild Mix

4 C vegetable stock, divided

2 C mushrooms, chopped

6 green onion, sliced

1 C cashews

1 15-oz can white beans, drained and rinsed

1 Tbs olive oil

3 cloves garlic, minced

1/2 C white wine

1 C fresh parsley, chopped

Salt and pepper, to taste

DIRECTIONS:

Start by getting the rice and quinoa going. In a medium saucepan, bring 1-3/4 C of the stock to a boil. Add the rice mix and seasoning packet, reduce heat, cover, and let simmer for 25 minutes.

Start the quinoa about 15 minutes before the rice mix is done. In another medium saucepan, bring the remaining 2-1/4 C stock to a boil and stir in the quinoa. Reduce heat to low, cover and cook for 12-15 minutes. In a large skillet, toast the cashews over medium heat until they begin to brown; transfer to a boil and set aside. In the same skillet,  heat the olive oil and garlic. Add the mushrooms, green onion, and white beans, and saute 5-7 minutes.

 

Stir in the rice, quinoa, and white wine; saute 3 minutes.

Stir in the parsley and cashews and season with salt and pepper. Enjoy!

 

French Bread Pizzas October 14, 2012

Filed under: Dinners,Lunches — epicureanvegan @ 7:27 am
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Now this is pizza you have eat with a fork and a knife. These really are a no-brainer to make, but I’ll post them because sometimes the easiest and quickest meals can be the hardest to come up with. I didn’t feel like taking the time to make dough, let it rise, knead it . . . so using French bread is a way around that. Just add your favorite toppings . . .

 . . . and bake at 375 for 10-15 minutes. Enjoy!

 

Portobello Wraps August 15, 2012

Filed under: Dinners,Lunches — epicureanvegan @ 2:51 pm
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After the delicious portobello wrap I had at Ouray Brewery last weekend, I decided to make my own. I had purchased some Vegenaise Chipotle Spread a couple of weeks back and figured it was high time to try it out.

This certainly has a zip to it, so go easy if you’re not keen on really spicy food. However, I did use chipotle olive oil and cumin in this meal, so that could have added some heat as well. Overall, an excellent spread or dipping sauce, plus dinner was ready in about 15 minutes.

INGREDIENTS:

3 large portobellos, washed, stems removed, and cut into slices

1/4 of a medium head of red/purple cabbage, sliced into strips

1/2 of a large red onion, cut into strips

Olive oil

1/4 to 1/2 tsp cumin

Salt and pepper, to taste

4 spinach tortilla wraps

Romaine leaves

Tomato slices

Vegenaise Chipotle Spread

Optional: Black olives, sliced

DIRECTIONS:

In a large skillet, heat the olive oil. Add the red onion and cabbage and cook over medium heat for 5-7 minutes, or until they begin to soften.

Add the portobello mushrooms and cook another 5 minutes, or until they begin to soften. Add the cumin, salt, and pepper.

Layer some Vegenaise onto the tortilla, then one large romaine leaf. Scoop some mushroom filling on next, then top with a few tomato slices (and black olives, if using). Roll up tightly and cut diagonally in the middle. Enjoy!

 

Guac & Bean Tacos July 8, 2012

Filed under: Dinners,Lunches — epicureanvegan @ 3:16 pm
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If you need a fast and fresh dinner (or lunch) these are ideal. I really like La Tortilla Factory’s homemade style tortillas for these. They’re a cross between a corn and flour tortilla and are the perfect size.

INGREDIENTS:

4 avocados

1/2 C diced white or red onion

1/2 to 1 tsp garlic salt

1 tsp lime juice

1 can black beans, undrained

1/2 C fresh cilantro, chopped

1 tomato diced

Tortillas

Lettuce, diced (optional)

DIRECTIONS:

Mash the avocados and add the onion, lime juice, and garlic salt.

In a small sauce pan, heat the beans, stirring often, until heated through. Get ready to assemble . . .

Layer on some avocado mixture, cilantro, beans, and tomatoes. Enjoy!

 

 
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