Epicurean Vegan

Healthy eating for discriminating palates

Tempeh Lettuce Wraps May 14, 2013

Filed under: Appetizers,Dinners,Sides — epicureanvegan @ 10:25 am
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Lettuce wraps are a favorite around here, especially since we can be picky and add what toppings we want. Oh, and they’re fresh and easy to make. I suggest having all of your ingredients out, ready to go, and even chopped before anything else; it just makes life easier. I was inspired by a Vegetarian Times recipe, but I made lots of changes by adding ingredients and omitting some. That’s the beauty of these . . . they’re so versatile.

INGREDIENTS:

Filling:

2 8oz pkg. tempeh, broken into chunks

5 large mushrooms, diced

1 can water chestnuts, chopped (I didn’t have any, but I would have used them if I did, so these are certainly optional)

1 Tbs olive oil

2 Tbs fresh garlic, minced

3 cloves of garlic, minced

1-1/4 C vegetable broth

1/4 C fresh mint, chopped

1/8 C lime juice

1 Tbs tamari

1 Tbs toasted brown rice vinegar

2 tsp sugar

2 tsp sriracha

1/4 tsp brown sugar

Sauce:

1/8 C lime juice

1/8 C water

1/8 C sugar

2 Tbs tamari

1 Tbs brown rice vinegar

1/2 tsp brown sugar

1 Tbs yellow  miso

salt and pepper, to taste

Toppings:

2 carrots, shredded

1 cucumber, peeled and sliced into strips

Fresh basil, sliced into strips

1 C green onions, sliced

1 avocado, sliced into thin strips

1/2 C chopped peanuts and slivered almonds (also chopped)

12-16 large lettuce leaves

DIRECTIONS:

Whisk together the sauce ingredients in a small bowl and set aside. To make the filling, pulse the tempeh in a food processor. Depending on your preference, you can pulse it until you’re left with course pieces, or process it a bit more like I did. It can be difficult to get a consistent texture if you want larger pieces.

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Heat the oil in a large skillet and add the ginger and garlic. Cook for 1 minute, then add the tempeh (and water chestnuts, if suing) and broth. Cover and cook over medium heat for 5 minutes. Uncover, add the mushrooms, increase heat to medium-high, and cook ten minutes. Stir in the remaining filling ingredients and heat thoroughly.

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Since you were so efficient in your prep work . . .  ;-) you’re ready to fill the lettuce wraps! Place a scoop in the center of the lettuce leaf and add your favorite toppings, and drizzle with about a tablespoon of the sauce. Enjoy!

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Creamy Dill and Chive Potato Salad May 13, 2013

Filed under: Sides — epicureanvegan @ 8:59 am
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What better way to welcome spring than making a big bowl of potato salad?! We Coloradans have had enough of cold weather although we should be careful what we wish for because we’ll be in the mid-80s this week. Oh well, much better than snow.

INGREDIENTS:

2 lbs red potatoes, cubed

2 tsp Better than Bouillon paste (optional)

6 celery stalks, sliced

1 C green onions, sliced

1/2 C parsley, minced

Sauce:

1/2 C vegan mayo

1/3 C vegan sour cream

2 Tbs Dijon mustard

2 Tbs garlic powder

3 Tbs apple cider vinegar

1/2 C dill, chopped

1/2 C chives, chopped

1 tsp salt

1/2 tsp black pepper

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DIRECTIONS:

I whisked together the bouillon paste and water in a large pot for some added flavor, but this is certainly optional. Bring to a boil and add the potatoes. Boil for about 20 minutes, or until they are softened, but still firm. However, you may decide to cook them longer to make a softer salad, just keep in mind, that you could end up with a mashed potato salad, which isn’t the end of the world; it’ll actually make the salad even creamier (which is actually how mine turned out). It’s all a matter of preference. Meanwhile, in a medium bowl, combine the celery, green onions, and parsley; set aside. In a small bowl, whisk together the mayo, sour cream, Dijon, garlic powder, apple cider vinegar, salt, and pepper. Stir in the dill and chives.

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Once the potatoes are where you want them, drain and rinse with cold water. Transfer to a large bowl and using a rubber spatula, carefully fold in the celery mixture.

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I suppose you could actually combine the celery mixture and the sauce together first to save a step, as well as save the potatoes from being stirred too much. Either way, you get the idea. Fold in the sauce and chill for at least 2 hours, then 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 with Walnuts and Spinach December 27, 2012

Filed under: Sides — epicureanvegan @ 1:13 pm
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I hope everyone had a happy and safe holiday! For the first time in many years, we had snow falling on Christmas Eve! You wouldn’t think that’d be such a rarity in Colorado, but a drought will do that to ya. It’s even snowing as I type! So I wasn’t sure what to call this dish because it has more than just walnuts and spinach it—it’s loaded with veggies. I served this warm, but I think it would be tasty cold as well.

INGREDIENTS:

1 C regular quinoa

1 C red quinoa

2 tsp Better Than Bouillon

3 C water

1 C spinach, chopped

4 green onions, sliced

4 mushrooms, chopped

1/3 C fresh parsley, chopped

2 Tbs chia seeds

1/2 C walnuts, chopped (and toasted, if you’d like)

1/2 tsp salt

1/4 tsp black pepper

2 Tbs lemon juice

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DIRECTIONS:

In a medium or large saucepan, whisk together the bouillon and water and then bring to a boil. Add the two quinoas (you can also use tri-colored quinoa if you’d like), stir, reduce heat, and cover. Cook over low heat for 15-20 minutes, or until just a little bit of liquid remains. Stir in the spinach, green onion, and mushrooms and let cook for a few minutes—just enough for the spinach to wilt and the mushrooms to cook down a little.

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Stir in the salt, pepper, chia seeds, and lemon juice. Remove from the heat and stir in the parsley and walnuts. Enjoy!

 

 

Immune-Boosting Salad with Baked Tempeh December 18, 2012

Filed under: Dressings/Condiments,Sides — epicureanvegan @ 1:35 pm
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Whether or not you’re fighting a cold or illness, this is the perfect salad to eat to boost your immune. No one wants to be sick during the holidays. It also doesn’t help that we tend to not eat or drink as healthy during these yuletide times. Instead of throwing back some harmful meds with a measly glass of OJ while you’re sick, head for the fridge (or ask someone politely) to fix this cold-fighting bowl of awesomeness. If anything, steam some kale, eat a raw orange bell pepper, and a bowl full of white mushrooms. Then repeat.

INGREDIENTS:

1 bunch of kale, torn from stem and chopped small (high in iron, vitamins C, A & K, antioxidants, omega-3s (anti-inflammatory), fiber, and calcium)

1 small bunch of spinach, stems removed and chopped small (1 C=337% of the RDA of vitamin A!! vitamin C, vitamin E, vitamin K, beta-carotene, manganese, zinc and selenium)

1 orange bell pepper, chopped small (vitamin C and B-6, fiber, and antioxidants)

10-12 white mushrooms, stems removed and chopped, (great sources of potassium, riboflavin, niacin, and selenium. They’ve also been proven to reduce the risk of breast and prostate cancers)

2 large carrots, shredded (beta carotene, vitamin A, cancer-preventing properties, and alpha-carotene and lutein, which fight heart disease)

6-7 green onions, sliced thin (Quercetin, an antioxidant and anti-histamine, chromium, vitamin C, fiber, manganese, vitamin B6, potassium, and copper)

1/2 C pepitas (high in vitamins C, D, E, and K. They are rich in beta carotene (that is converted into vitamin A in the liver),  rich in the eye protective carotenoid lutein. A handful of these will deliver 9 grams of protein, along with manganese, magnesium, phosphorous, iron, copper and zinc. They are also rich in omega-3 fats and are also shown to reduce inflammation. Definitely a super food!)

Dressing:

2 cloves garlic, cut in half (boosts hydrogen sulfide production=protects against various cancers, including breast, prostate and colon cancer and protects the heart. Raw garlic’s antimicrobial fights viruses, bacteria, parasites and fungi. Its also helps fight asthma, bronchitis, inflammation, rashes, bug bites, tooth aches, ear infections and other infections i.e. Staph and MRSA. Unlike antibiotics that weaken your immune system, garlic actually boosts your immune system)

1/3 C sunflower seed butter (calcium, iron, zinc, phosphorus, copper, manganese, and magnesium. Also a great source of B vitamins: thiamin, riboflavin, and niacin, and  B6, folate, and pantothenic acid. Folate is also essential during pregnancy for proper fetal development. Let’s not forget protein and the healthy, unsaturated fats)

1/4 C tahini (Packed with B vitamins: B1, B2, B3, B5 and B15, protein and calcium)

3 Tbs lemon juice

1 Tbs light miso (Protein, has probiotics, B vitamins, especially B12, fights cancers, high in antioxidants, and can even help lower cholesterol)

1/4 C nutritional yeast (TONS of B vitamins, protein, and fiber. It’s also low in sodium)

1/4 C chia seeds (Omega-3 and 6 oils, protein, and antioxidants. Considered a super food, chia seeds not only support the immune system, they balance blood sugar levels, support the cardiovascular system, give you energy, aid in weight loss, help detox the body, and provides fiber, iron, calcium, niacin (B-3), phosphorus, and magnesium. Did I mention brain-boosting, too?!)

1 C water

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Tempeh (optional)

8-oz pkg. tempeh, cut into small cubes (high in fiber, easy to digest, low sodium, and contains antioxidants. It also helps balance blood sugars)

1/4 C soy sauce

1 tsp vegan Worcestershire sauce

2 cloves garlic, minced or crushed (see above)

1 Tbs olive oil

Salt and pepper

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Whew! Did you get all that?! Talk about a loaded salad!

DIRECTIONS:

If you’re adding tempeh, you’ll want to start that now. Combine the tempeh with the soy sauce (preferably low-sodium),  Worcestershire sauce, oil, garlic, and salt and pepper in a large ziplock bag; coat the tempeh thoroughly. Line a baking sheet with foil and pour the tempeh on the sheet. Bake at 375 for 5 minutes, stir around, then bake another 5 minutes.

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 Combine all of the salad ingredients in a large bowl, then chop up the tempeh into even smaller pieces; add to the salad.

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To make the dressing, combine all of the dressing ingredients in a blender and blend 2 minutes, or until completely smooth. It makes about 2-1/2 cups.

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You can pour the dressing over the entire salad and blend well, or keep it separate. If you store it separately, keep in mind that it will probably set up in the fridge; you’ll need to add some water and/or lemon juice to it to thin it out some more. I hope all of you are staying healthy and continue to do so during these oftentimes stressful days! Enjoy!

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Red Quinoa Pilaf with Kale and Corn November 25, 2012

Filed under: Sides — epicureanvegan @ 11:37 am
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This is another excellent recipe from Vegan Holiday Kitchen. Kale and quinoa together?! Talk about a super, nutrient-packed salad. This was easy to make and served warm, it made an excellent side dish on Thanksgiving.

INGREDIENTS:

1-1/2 C red quinoa

3 C vegetable broth

1 bunch (8-oz) kale

2 Tbs olive oil

4-6 cloves garlic, minced

4 green onions (white and green parts) sliced thin

2 C fresh or frozen corn kernels

2 jarred roasted red peppers, chopped

2 Tbs lemon juice

1 tsp paprika

1 tsp cumin

1/2 tsp rosemary

Salt and pepper

DIRECTIONS:

Combine the quinoa and broth in a medium saucepan, bring to a boil, cover, reduce heat, and simmer for 15-20 minutes. If the liquid isn’t fully absorbed by 20 minutes, but the quinoa is done, drain it using a fine mesh strainer. The recipe says to strip the kale leaves from the stem and slice the leaves into narrow strips. I found that to be difficult and time consuming, so I just chopped it. In the end, it doesn’t really matter anyway. In a large skillet, heat the olive oil and saute the garlic until it begins to brown. Add the kale . . .

 . . . and cook until wilted, about 3 minutes. Add the remaining ingredients and cook, stirring frequently for about 5 minutes. Serve immediately. Enjoy!

 

Cinnamon-Soaked Wheat Berry Salad

Filed under: Sides — epicureanvegan @ 11:36 am
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I’ve never had anything with wheat berries in it . . . at least I don’t think so. I had bought a bag a while ago for another recipe (that I can’t even remember now) and so when I saw this recipe in Vegetarian Times, I decided to give it a try. Wheat berries refer to the entire kernel, or whole grain form of the wheat. They’re a great source of fiber and are used in breads, pilaf mixes, stir-fry . . . you name it. It usually needs to be soaked for several hours ahead of time, so keep that in mind, otherwise, they’ll take forever to cook! This salad is delicious warm or cold and was great as a side dish for Thanksgiving.

INGREDIENTS:

Salad

1 C wheat berries

1 2″ cinnamon stick

1/4 tsp salt

3 medium carrots, peeled and cut into 1/4″ dice

1 heaping cup thinly sliced dried apricots

1/2 C toasted slivered almonds

6 Tbs chopped cilantro

Dressing

3 Tbs apple cider vinegar

3 Tbs olive oil

1 Tbs lemon juice

1 tsp Dijon mustard

1 tsp maple syrup

1/4 tsp cinnamon

DIRECTIONS:

Soak the wheat berries and cinnamon stick in 3 cups of water for 8 hours or overnight. I didn’t have any cinnamon sticks, so I added a dash or two of cinnamon later on. Transfer the wheat berries and water to a medium saucepan and bring to a boil. (This is where I added the cinnamon).

Reduce heat, cover, and simmer for an hour. Drain any leftover liquid and remove cinnamon stick. In a small saucepan, blanch the carrots, then drain. Toss the carrots with the wheat berries, apricots, almonds, and cilantro.

For the dressing, blend all of the ingredients until creamy and season with salt and pepper. Stir into the salad, cover, and chill for about an hour. Enjoy!

 

Vegan Caesar Salad November 20, 2012

Filed under: Sides — epicureanvegan @ 11:13 am
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I’m thrilled to have Caesar salad again! (I’m still waiting for the perfect vegan Parmesan cheese to hit the shelves . . . but this salad is still delicious without it). This recipe makes about 2-1/2 cups, so feel free to halve it. I just didn’t want to have 1/2 a box of silk tofu leftover and forgotten in the fridge. I even used 6 hearts of romaine and still had a lot of dressing left!

INGREDIENTS:

2 cloves garlic, cut into pieces

12-oz box firm silken tofu

3 Tbs lemon juice

1/8 C olive oil

2 Tbs capers

4 tsp caper juice/brine

1/2 tsp mustard powder

Dash of sugar

Salt and pepper

6 romaine hearts, chopped

Croutons

DIRECTIONS:

Combine all of the dressing ingredients in a food processor, and process until smooth. Use enough dressing to just coat the romaine and serve with croutons. It’s that easy! Enjoy!

 

 

Black Rice Salad November 1, 2012

Filed under: Sides — epicureanvegan @ 12:37 pm
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I was thumbing through Party Vegan for Halloween foods and I was thrilled to find this salad that was not only delicious, but gluten-free as well. It was perfect for our Halloween party. I recommend making the rice ahead of time since it needs to cool in the fridge. It also would hurt to chop up the veggies and cook the sweet potatoes ahead of time, too, so you save yourself a headache of trying to get all done right away. I doubled the recipe, but I’ll list the original recipe amounts below. Also, the original recipe suggests serving the salad on a bed of shredded lettuce, but I opted to serve it in a bowl, sans lettuce.

INGREDIENTS:

1 large sweet potato, peeled and cut into 1/2″ dice

1/4 C + 1 Tbs olive oil

Salt and pepper

2 medium carrots, shredded

1 medium orange bell pepper, finely chopped

1/4 C minced onion

2 Tbs fresh parsley

15-oz can garbanzo beans, drained and rinsed

3 C cold cooked black rice

3 Tbs lemon juice

1 tsp garlic, minced

1/2 tsp dry mustard

DIRECTIONS:

Preheat oven to 425. Spread the sweet potatoes on a lightly greased baking sheet; drizzle with 1 Tbs of olive oil. Season with salt and pepper and roast for 15 minutes. I recommend turning them once halfway through, otherwise, they’ll get too browned on one side.

In a large bowl, combine the carrots, bell pepper, onion, parsley, and garbanzo beans.

In a small bowl, whisk together the remaining olive oil, lemon juice, garlic, mustard, 1/2 tsp salt, and 1/4 tsp black pepper.

The recipe only says to combine the cooled sweet potatoes and rice together, but doesn’t indicate when to mix them in with the rest. But I think I’m a pretty smart cookie and combined everything and tossed it all with the dressing. Enjoy!

 

Halloween Fun

Filed under: Appetizers,My Vegan Life,Sides,Soups — epicureanvegan @ 12:36 pm
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Another Halloween come and gone . . . with lots of delicious food and drink and wonderful friends. This is just one of many hysterical pictures!

The Menu

Guacamole, Black Rice Salad, Almond cheeze (herb and plain), pumpkin hummus, Party Cheese Ball, Spinach Dip, Pesto Potato Soup, Cashew-Truffle Hummus and cupcakes!

I hope you had a safe and fabulous Halloween!

 

 
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