Quinoa-Tempeh Veggie Wraps

Quinoa-Tempeh Veggie Wraps -- Epicurean VeganWho doesn’t love a good veggie wrap? These take very little time to prepare, so lunch or dinner will be ready in minutes. Not only is this a fast and tasty meal, but both quinoa and tempeh provide lots of protein, iron and fiber, not to mention some vitamin B2 and manganese, an antioxidant. These are downright delicious topped with veggies and vegan Thousand Island dressing from Follow Your Heart (which is gluten-free, non GMO and has no cholesterol). Great to wrap and go when you’re on the road, too.
20140720_182001INGREDIENTS:
2 8oz pkgs tempeh, cut into bite-sized cubes
1 small onion, chopped
1 C quinoa
1-1/2 C veggie broth
2 cloves garlic, minced
1 Tbs olive oil
Tamari
1 Tbs vegan Worcestershire sauce
1/3 C pepitas
1-1/2 C cherry tomatoes, halved
2 avocados, peeled, pitted and diced
2 C lettuce, chopped
Vegan dressing of your choice
6 Flour tortillas, warmed

DIRECTIONS:
Start the quinoa, as it will take about 20 minutes. In a medium sauce pan, combine the broth and quinoa. Bring to a boil, then reduce heat to low, cover and let cook about 17-22 minutes, until the water is absorbed. Meanwhile, in a large skillet, heat the olive oil and add the garlic. Saute over medium heat for a minute, then add the onions. Cook the onions for about 5 minutes, or until they begin to soften. Add the tempeh and cook 10 minutes, stirring often until most of the tempeh begins to brown. I then drizzled tamari all over the tempeh and onions, using just enough to coat them, perhaps around a 1/4 cup. Add the Worcestershire sauce too. Coat the mixture thoroughly and reduce heat to medium-low. Stir in the pepitas.
20140720_183013

To assemble the wrap, start with quinoa, pile on some of the tempeh-onion mixture, then top with lettuce, tomato, avocado and dressing. Wrap up and enjoy!

Quinoa-Tempeh Veggie Wraps
 
Prep time
Cook time
Total time
 
Author:
Serves: 6
Ingredients
  • 2 8oz pkgs tempeh, cut into bite-sized cubes
  • 1 small onion, chopped
  • 1 C quinoa
  • 1-1/2 C veggie broth
  • 2 cloves garlic, minced
  • 1 Tbs olive oil
  • Tamari
  • 1 Tbs vegan Worcestershire sauce
  • ⅓ C pepitas
  • 1-1/2 C cherry tomatoes, halved
  • 2 avocados, peeled, pitted and diced
  • 2 C lettuce, chopped
  • Vegan dressing of your choice
  • 6 Flour tortillas, warmed
Directions
  1. Start the quinoa, as it will take about 20 minutes. In a medium sauce pan, combine the broth and quinoa. Bring to a boil, then reduce heat to low, cover and let cook about 17-22 minutes, until the water is absorbed.
  2. Meanwhile, in a large skillet, heat the olive oil and add the garlic. Saute over medium heat for a minute, then add the onions. Cook the onions for about 5 minutes, or until they begin to soften.
  3. Add the tempeh and cook 10 minutes, stirring often until most of the tempeh begins to brown.
  4. I then drizzled tamari all over the tempeh and onions, using just enough to coat them, perhaps around a ¼ cup. Add the Worcestershire sauce too. Coat the mixture thoroughly and reduce heat to medium-low.
  5. Stir in the pepitas.
  6. To assemble the wrap, start with quinoa, pile on some of the tempeh-onion mixture, then top with lettuce, tomato, avocado and dressing. Wrap up and enjoy!

 

Marinated Field Roast Sandwiches with Cashew-Horseradish Sauce and Avocado

Marinated Field Roast Sandwiches with Cashew-Horseradish Sauce and Avocado -- Epicurean VeganWhen the Husband says, “Good God, woman, these are amazing,” I can’t help but grin smugly. As I’m sure you’ve gathered by now, I like Field Roast. I like their products because 1.) they taste delicious. And 2.) They aren’t made with strange ingredients. See for yourself. They really do make a healthy meat alternative that even my meat-eating friends and family like. The gyros I make using the Field Roast Celebration Roast are pretty damn good, so I decided to try my hand at another sandwich using the roast. I also made a cashew-horseradish spread that goes perfectly with the sandwiches and the avocado and sauteed onion make it all come together nicely. (And this makes plenty of sandwiches for the week)!

INGREDIENTS:
1 Field Roast Celebration Roast, cut into about 11 slices
1 onion, cut into large pieces
1 avocado, peeled, pitted & sliced thin
Sandwich rolls

Marinade
1 C tamari
3 cloves of garlic, minced
1 Tbs red miso
1 Tbs brown sugar
1/2 tsp lemon juice
1/4 tsp black pepper
1/2 tsp salt

Cashew-Horseradish Sauce
3/4 C raw, unsalted cashews, soaked for an hour or two
1/4 C water
1 clove garlic
2 tsp prepared horseradish sauce
1/2 tsp salt
1/4 tsp black pepper
1/2 tsp lemon juice

DIRECTIONS:

To prepare the marinade, whisk together the marinade ingredients in a medium bowl. Place the Field Roast and onions in a large resealable bag and pour the marinade inside. Seal and coat the contents thoroughly. Chill in the fridge for at least 4 hours, turning once halfway through.
Marinated Field Roast Sandwiches with Cashew-Horseradish Sauce and Avocado -- Epicurean Vegan To prepare the Cashew-Horseradish Sauce, place the garlic clove, salt and black pepper in the food processor and process until the garlic is minced well. Add the cashews, water, horseradish and lemon juice. Blend until smooth. Refrigerate until ready to use.
Marinated Field Roast Sandwiches with Cashew-Horseradish Sauce and Avocado -- Epicurean Vegan

Spray a grill pan or regular skillet with oil. Over medium heat, saute the onions. (Using tongs, I just removed the Field Roast from the bag and set aside on a plate). Saute until softened and browned. Remove from the pan and add the Field Roast slices; discard the excess marinade. Cook over medium heat for about 4-5 minutes per side.
Marinated Field Roast Sandwiches with Cashew-Horseradish Sauce and Avocado -- Epicurean VeganOnce you’ve turn them, return the onions to the pan to reheat them. To assemble, spread some Cashew Sauce on the buns, add a slice of Field Roast, some onion (and maybe even another Field Roast slice), some avocado and some more Cashew Sauce. Enjoy!
Marinated Field Roast Sandwiches with Cashew-Horseradish Sauce and Avocado --Epicurean Vegan

Marinated Field Roast Sandwiches with Cashew-Horseradish Sauce and Avocado
 
Prep time
Cook time
Total time
 
Author:
Serves: 5-10
Ingredients
  • 1 Field Roast Celebration Roast, cut into about 11 slices
  • 1 onion, cut into large pieces
  • 1 avocado, peeled, pitted & sliced thin
  • Sandwich rolls
  • .
  • Marinade
  • .
  • 1 C tamari
  • 3 cloves of garlic, minced
  • 1 Tbs red miso
  • 1 Tbs brown sugar
  • ½ tsp lemon juice
  • ¼ tsp black pepper
  • ½ tsp salt
  • .
  • Cashew-Horseradish Sauce
  • .
  • ¾ C raw, unsalted cashews, soaked for an hour or two
  • ¼ C water
  • 1 clove garlic
  • 2 tsp prepared horseradish sauce
  • ½ tsp salt
  • ¼ tsp black pepper
  • ½ tsp lemon juice
Directions
  1. To prepare the marinade, whisk together the marinade ingredients in a medium bowl. Place the Field Roast and onions in a large resealable bag and pour the marinade inside. Seal and coat the contents thoroughly. Chill in the fridge for at least 4 hours, turning once halfway through.
  2. To prepare the Cashew-Horseradish Sauce, place the garlic clove, salt and black pepper in the food processor and process until the garlic is minced well. Add the cashews, water, horseradish and lemon juice. Blend until smooth. Refrigerate until ready to use.
  3. Spray a grill pan or regular skillet with oil. Over medium heat, saute the onions. (Using tongs, I just removed the Field Roast from the bag and set aside on a plate). Saute until softened and browned. Remove from the pan and add the Field Roast slices; discard the excess marinade. Cook over medium heat for about 4-5 minutes per side.
  4. Once you've turn them, return the onions to the pan to reheat them. To assemble, spread some Cashew Sauce on the buns, add a slice of Field Roast, some onion (and maybe even another Field Roast slice), some avocado and maybe some more Cashew Sauce. Enjoy!

 

 

Zucchini Noodles with Pesto & Sun-dried Tomatoes

zucchini noodlesI’d often see recipes using zucchini noodles and of course, they look delicious. I finally broke down and spent the $15 (minus 20% coupon from BB&B) and got the spiralizer.
20140607_085217This fancy little thing also works with carrots, potatoes, squash, etc. We planted zucchini this year, so I have a feeling this will come in handy this summer. We loved the noodles and even The Tenth Grader said he liked them more than pasta. It’s very easy to use and it gives you the option of making thin or thick noodles. We found that the thick noodles worked better. I had the teenager on it:
20140606_171842All I had to do was make the pesto and chop up the sun-dried tomatoes and dinner was ready in no time. Since there was only the two of us for this meal, we used just 2 zucchinis, but the pesto recipe makes enough for about 6 zucchinis. I also didn’t peel the zucchini, but you certainly may if you wish. The noodles can be pretty long, so you may want to cut them as you go for more manageable strands. Another thing, is that I slightly sauteed the noodles, but feel free to make this a raw meal by skipping that step.

INGREDIENTS:

2-6 medium zucchinis (depending on how many servings you’d like; about 1 zucchini per serving)
1/4 to 1/2 C sun-dried tomatoes in oil, chopped
Optional: Vegan Parmesan
1-2 Tbs Earth Balance

Pesto:

2 C fresh basil leaves
1 C spinach
1/4 C olive oil
1/4 C lemon juice
2 cloves garlic
1/2 tsp salt
1/2 tsp black pepper
2 Tbs nutritional yeast
1/2 C pine nuts or sunflower seeds

DIRECTIONS:

To make the pesto, combine all of the ingredients in a food processor, except for the pine nuts, and blend until smooth. Then add the pine nuts and process another minute.
20140606_172810In a large skillet, melt the Earth Balance and add the spiralized zucchini.
20140606_173521Saute for only 3-4 minutes–just enough to warm the noodles. Again, you can omit this step for a raw-licious version. Zucchini cooks down fast, so don’t overdo it. Serve with a scoop or two of pesto, a few sun-dried tomatoes, and vegan Parmesan (if you’d like). Enjoy!

 

Lime n’ Bean Tacos with Field Roast & Bell Peppers

Tri Bean tacosIt doesn’t get much easier than this! These tacos take so little time to prepare, but are packed with flavor. Feel free to use flour tortillas, if you prefer and load up on the toppings. I went with non dairy sour cream, veg cheese and tomatoes. Avocados would have been great, but until they’re less than $1.59 a piece, I’ll hold off. With or without the guac, these make a delicious meal in minutes.

INGREDIENTS:

1 Tbs olive oil
1 clove garlic, minced
1/2 yellow onion, sliced
1 red bell pepper, sliced thin, then halved
1 Field Roast sausage link, Chipotle flavor, broken into chunks
1 15-oz can tri-bean blend (pinto, kidney, black), drained and rinsed
2 Tbs lime juice
1/2 C cilantro, chopped
Optional toppings: tomato, avocado, sour cream, cheese, salsa
Taco shells, warmed

DIRECTIONS:

In a large skillet, heat the olive oil and garlic over medium heat. Add the onions and bell pepper and cook for 5 minutes, or until they soften.
20140522_180254Add the Field Roast and cook another 5 minutes, or until it is heated through. Stir in the beans and cook until they are heated through. Stir in the lime and cilantro.
20140522_181421Scoop into the taco shells, add your favorite toppings and enjoy!

Tofu-Avocado Bowl with Cilantro-Ginger Cashew Sauce

TofuAvoBowlIt’s been a busy spring, but I hope to get back to posting more regularly very, very soon. I’m excited to bring you this new recipe that is a “smorgasbord of flavors,” as The Husband called it. (That’s a good thing, I found out). This weekend, we went to WaterCourse Foods in Denver where I thoroughly enjoyed their Street Tacos that had a cilantro cream sauce. I have no idea how they made theirs, but it inspired me to make my own. Then came the veggies, rice and tofu and an incredible meal was born! (Sorry, a little dramatic). But I think you’ll really love this easy to make meal (no judgment here if you lick the bowl).

INGREDIENTS:
Cilantro-Ginger Cashew Sauce:
1 C raw, unsalted cashews, soaked for at least an hour in hot water
1 Tbs white or yellow miso
1/3 C packed cilantro leaves
2 Tbs lime juice
1 large clove of garlic, minced
1 Tbs fresh ginger
1 tsp salt
1/4 C water
1/4 C unsweetened, unflavored almond milk

The rest:
1-3/4 C vegetable broth
1 C wild rice (I used Lundberg Jubilee variety)
14-oz extra firm tofu, drained and pressed, cut into 6-7 slabs
1-1/2 C snowpeas, ends trimmed and cut in half
3/4 C green onion, sliced
2 carrots, grated
Shallot salt (or regular salt)
1-2 avocados, sliced
Cooking spray

20140507_164716

DIRECTIONS:
Start with preparing the rice. Combine the broth and rice in a medium saucepan and bring to a boil. Reduce heat to low and cover for 40 minutes. Meanwhile, to make the amazing sauce, drain the cashews and transfer them to the food processor. Add the other ingredients and puree. Scrape the bowl a few times and process until completely smooth.

20140507_172656Spray a large skillet with cooking spray and place over medium-high heat. Place the tofu slabs in the skillet, season with shallot salt. Turn the tofu once one side is browned. Season once again with shallot salt.
20140507_171113Once the tofu is done, transfer to a cutting board and cut each slab into 3 long pieces, then again in half.
20140507_173012Add the snowpeas and green onion to the same skillet. Over medium heat, saute the veggies for just a few minutes; enough to soften them a little. If need be, spray the skillet again with cooking spray. Stir in the carrot and cook another few minutes. Season with a little shallot salt, if you’d like.
20140507_173644To assemble, start with rice, top with the vegetable mixture, then add the tofu and avocado. Drizzle, drop or dump some sauce on top. Then . . . mix it all together and enjoy!
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Empowered Noodle Bowl + A Giveaway of The Oh She Glows Cookbook!

DSC08248I was thrilled to have an opportunity to post a recipe from Angela Liddon’s The Oh She Glows Cookbook AND be able to give a copy away to one lucky reader! I’ve been glued to this cookbook since I received it because not only is it full of beautiful photographs (about every recipe has a pic), but the recipes look downright delicious. Like Liddon, I had some unhealthy eating (or should I say, not eating) habits before I went vegan. I can truly say that a vegan diet saved my life. This is a great cookbook to have in your collection because it is full of tasty, healthy recipes that use only whole, minimally-processed ingredients. If you’ve been a fan of the Oh She Glows website, you’re going to love this cookbook with 75 brand-spankin’ new recipes, plus 25 updated reader favorites. So if you want to win this beautiful cookbook, leave a comment; it’s that easy! You have until midnight (PST) on Sunday, April 6. I’ll announce the winner on Monday, April 7th. 

Empowered Noodle2

You’ll love Liddon’s Empowered Noodle Bowl, two ways: Thai Peanut & Orange-Maple Miso on page 153. I decided to make both dressings and honestly, I can’t tell you which one is my favorite; they’re both delicious. The Thai Peanut is thicker with some garlic kick, whereas the Orange-Maple Miso is a tad thinner and milder. They’re both easy enough to make, so why not do both? This is a fantastic lunch or light dinner, that comes together rather quickly. I like how the veggies take precedence over the noodles—it’s not a heavy pasta dish, but rather, a bowl of fresh veggies with some noodles thrown in and coated with a tasty dressing. A winner for sure.

Serves 4

INGREDIENTS

Thai Peanut Sauce

1 large garlic clove
2 Tbs toasted sesame oil
3 Tbs natural smooth peanut butter
2 tsp grated fresh ginger
3 Tbs fresh lime juice
2 Tbs + 1 tsp low-sodium tamari
1-2 tsp granulated sugar

Orange-Maple Miso Dressing

3 Tbs light miso
2 Tbs rice vinegar
1 Tbs toasted sesame oil
1 Tbs tahini
1/4 C fresh orange juice
1 Tbs water
1 tsp maple syrup

Salad

4 oz gluten-free soba noodles
Extra virgin olive oil, for the noodles
16 oz bag frozen shelled edamame, thawed
1 red bell pepper, diced
1/2 English cucumber, diced
1 carrot, julienned
4 green onions, chopped
1/4 C cilantro, chopped
Sesame seeds, for serving

DIRECTIONS

To make the Thai Peanut sauce, combine all of the ingredients in a food processor and blend until completely smooth. Do the same for the Orange-Maple Miso Dressing.

Empowered NoodleCook the noodles according to instructions on the package (5-9 minutes). Drain, rinse under cold water and transfer to a large bowl. Drizzle with a little of the olive oil, then toss with the veggies and dressing of your choice. Top individual servings with sesame seeds and enjoy! If you like the looks of this recipe, you’re going to want this cookbook, so leave a comment and you just may get it! Good luck!

DSC08246With the Thai Peanut Sauce
DSC08247With the Orange-Maple Miso Dressing

 Reprinted by arrangement with AVERY, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © GLO BAKERY CORPORATION, 2014.

Quinoa & Kale Pitas with Tahini Dressing

QuinoaKalePitasThese are packed with some of my favorite ingredients! Quinoa is loaded with protein and the kale is well . . . it’s kale! We all know kale is high in iron, calcium and several vitamins. Check out these 10 Health Benefits of this super green. I also threw in some pepitas, which are rich in vitamins, beta carotene, and protein. I made a pretty big batch so that I can nosh all week (especially post workouts), but feel free to halve the recipe if you’re fearful of getting quinoa’d out. (Inconceivable! ;-) )

INGREDIENTS

Filling

2 C tri-color quinoa
4 C vegetable broth or water
1 Tbs olive oil
2 cloves garlic, minced
1 C red onion, diced
3/4 C green onion, sliced
2 C mushrooms, diced
1 bunch kale, leaves removed and chopped (stems discarded)
3/4 C pepitas

Dressing

2 large cloves of garlic
1 Tbs tahini
2 Tbs yellow/light miso
1/4 C nutritional yeast
1/2 C unsweetened almond milk
1/2 C cold water
2 Tbs chia seesds
1/4 tsp black pepper

The rest

Pita pockets
Avocado slices

DIRECTIONS

I recommend making the dressing first. It’ll be a little runny, but letting it sit for 20 minutes or so, will allow the chia seeds to do their thing and thicken up the dressing. In a food processor or blender, combine all of the dressing ingredients and blend until smooth. Set aside.

DSC08213In a large soup pot, combine the broth (or water) with the quinoa. Bring to a boil, then reduce heat to low. Cover, and cook for about 20-25 minutes, or until all of the liquid has been absorbed.

DSC08214Meanwhile, heat the olive oil and garlic in a large skillet. Add the red and green onions. Saute until softened and a tiny bit browned. Add the kale and mushrooms and saute until the the kale is bright green, about 5 minutes.
onionskaleFold the veggies and pepitas into the cooked quinoa.
DSC08215I placed a little dressing inside the pita,  along with a slice or two of avocado, then added the filling, and topped with some more dressing. Enjoy!
QuinoaKalePitas

Tempeh-Salad Sandwich

Tempeh Salad

If you want to call this “Egg Salad” or “Tuna Salad,” go right ahead. It certainly has the feel, so to speak. I do put some kelp powder in this salad, so it can have that tuna-ish essence. I made this version somewhat chunky, but I’ve also made it more like a pate. If that’s more your fancy, I suggest using a food processor to mash up the tempeh, then finely cut the onions instead of chopping them. Either way, this is a healthy lunch that will keep in the fridge for a few days. Serve on some toasted bread with lettuce, and if you like, a slice of vegan cheese.

INGREDIENTS:

8-oz tempeh, cut into large chunks
1/3 C onion, chopped (I prefer red onion in this, but I was out)
1/3 C vegan mayo
1-1/2 Tbs yellow miso mixed with 1 Tbs water
1/4 C fresh parsley, minced or chopped
2 tsp Dijon mustard
1 tsp dried dill
1 Tbs nutritional yeast
1 tsp kelp powder
1 Tbs water

The rest…optional ingredients

bread
tomato
lettuce
vegan cheese
cucumber slices

DIRECTIONS:

Steam the tempeh for 15-20 minutes.

DSC08155

Transfer the tempeh to a bowl (or the food processor) and mash up until your reach the desired consistency.

DSC08156

Add the rest of the ingredients and mix well. Makes about 2-1/2 cups. Enjoy!

Tempeh Salad Sandwiches

Quinoa & Veggies with a Tahini-Miso Dressing

Quinoa & Veggies with Tahini Miso DressingQuinoa is such a fantastic lunch option. It’s packed with protein and it can be made so many different ways, that it’s pretty hard to get bored with it. I wanted a light dressing for this and came up with this tangy tahini-miso goodness. I also love adding nuts for a bit of crunch to these types of dishes, so I threw in some toasted almond slivers. Delish!

Alter Eco Rainbow Quinoa

INGREDIENTS:

1 C quinoa (I like this Rainbow Quinoa from Alter Eco)
2 C vegetable broth or water
1-1/2 to 2 C mushrooms, sliced
6 green onions, sliced
1 C cherry tomatoes, halved
1/2 C slivered almonds, toasted

Dressing:

1 tsp tahini
1 Tbs yellow miso
1/8 C almond milk
2 Tbs nutritional yeast
1/8 tsp ginger
1/8 tsp garlic powder
pinch of salt

nutsandveggies

DIRECTIONS:

Rinse the quinoa in fine mesh strainer with cold water. Combine it with the broth (or water) in a medium saucepan and bring to a boil. Reduce heat to low, cover, and cook until there is just a little bit of water left, about 12-15 minutes. Add the mushrooms and green onions, but don’t combine—cover and let the veggies steam 3-4 minutes. For the dressing, whisk all of the ingredients together until smooth.

Tahini-Miso Dressing - Epicurean VeganOnce the mushrooms have softened, stir them into the quinoa. Add the tomatoes, nuts and dressing. I recommend adding a little dressing at a time in case you don’t want it all. I had a little left over.

DSC08041Gently fold and combine everything. Enjoy!

Quinoa & Veggies with Tahini Miso Dressing

Veggie Bowties with Mushrooms and Walnuts

Veggie Bowties with Mushrooms & Walnuts -- Epicurean Vegan

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.

Veggie Bowties

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!