garbanzo beans Archives - Epicurean Vegan

Chickpea Salad Tacos

August 2, 2017 by Epicurean Vegan

I find it’s easy to fall into a lunch rut, especially when you don’t have a lot of time to pull something together. The beauty of this salad is that you spend 20 minutes in the kitchen preparing it, but it can last you several days. (I promise you won’t get bored with it!) The chickpeas (or garbanzo beans) are an excellent source of protein, so they’ll keep you going through the afternoon slump. I love crunch in my salads, so there’s plenty of that between the celery, carrots, bell pepper, and pepitas. (I had to stop myself from adding water chestnuts and/or red/purple cabbage–next time!) Lately, I’ve been buying the mini sweet peppers which are ideal for snacking, so while the recipe calls for 1/2 a red bell pepper, I used 2 of the mini peppers:

I also went for gluten-free corn tortillas instead of bread, which I think was ideal! However, feel free to enjoy this salad on any bread of your choice.

UPDATE: And for the second batch (because the first batch disappeared fast, I swapped out the carrots with the promised purple cabbage and water chestnuts. Divine)!

INGREDIENTS:
1 15-oz can chickpeas, drained and rinsed
1/3 C onion, diced or minced
1/3 C carrots, diced
2 celery stalks, diced
1/2 red bell pepper, diced
1/4-1/3 C pepitas or chopped almonds
Sauce:
1-1/2 Tbs miso + 1 Tbs water
1/2 C vegan mayo
2 Tbs Dijon mustard
1 (heaping) Tbs dill relish
1 Tbs nutritional yeast
1 tsp kelp powder
3/4 tsp salt
1/4 tsp black pepper
The rest:
Gluten-free corn tortillas
Lettuce

DIRECTIONS:
Using a fork or pastry blender, mash the chickpeas until chunky. Add the rest of the salad ingredients.

In a medium bowl, whisk together the miso and water, then add the rest of the sauce ingredients; combine well.

Add the sauce to the chickpea mixture and stir together thoroughly. Top a tortilla with some lettuce and scoop the salad on top. Enjoy!

Chickpea Salad Tacos

Prep time

20 mins

Total time

20 mins

I find it's easy to fall into a lunch rut, especially when you don't have a lot of time to pull something together. The beauty of this salad is that you spend 20 minutes in the kitchen preparing it, but it can last you several days. (I promise you won't get bored with it!) The chickpeas (or garbanzo beans) are an excellent source of protein, so they'll keep you going through the afternoon slump. I love crunch in my salads, so there's plenty of that between the celery, carrots, bell pepper, and pepitas. (I had to stop myself from adding water chestnuts and/or red/purple cabbage--next time!) Lately, I've been buying the mini sweet peppers which are ideal for snacking, so while the recipe calls for ½ a red bell pepper, I used 2 of the mini peppers. I also went for gluten-free corn tortillas instead of bread, which I think was ideal! However, feel free to enjoy this salad on any bread of your choice.

Author: Epicurean Vegan

Serves: 6-8

Ingredients

1 15-oz can chickpeas, drained and rinsed
⅓ C onion, diced or minced
⅓ C carrots, diced
2 celery stalks, diced
½ red bell pepper, diced
¼-1/3 C pepitas or chopped almonds
Sauce:
1-1/2 Tbs miso + 1 Tbs water
½ C vegan mayo
2 Tbs Dijon mustard
1 (heaping) Tbs dill relish
1 Tbs nutritional yeast
1 tsp kelp powder
¾ tsp salt
¼ tsp black pepper
The rest:
Gluten-free corn tortillas
Lettuce

Directions

Using a fork or pastry blender, mash the chickpeas until chunky. Add the rest of the salad ingredients.
In a medium bowl, whisk together the miso and water, then add the rest of the sauce ingredients; combine well.
Add the sauce to the chickpea mixture and stir together thoroughly. Top a tortilla with some lettuce and scoop the salad on top. Enjoy!

Lentil-Garbanzo Bean Salad with Creamy Garlic-Balsamic Dressing

September 19, 2016 by Epicurean Vegan

With the fresh veggies, savory dressing, and some roasted walnuts for crunch, this salad is a easily my new favorite dish. Plus, it’s so easy to make when you use Trader Joe’s steamed lentils that are ready to eat.

Let’s not forget lentils are loaded with protein, iron, and fiber–a powerhouse food ideal for any vegan diet.

INGREDIENTS:
1 pkg (1lb) Trader Joe’s Ready-to-Eat steamed lentils
1 15-oz can garbanzo beans, drained and rinsed
2 C fresh spinach, chopped
1 C fresh parsley, chopped
1 C green onions, sliced (white and green parts)
1 orange bell pepper, diced
1-1/2 C quartered cherry tomatoes
1 C roasted walnuts
Garlic-Balsamic Dressing
1 C cashews
2 garlic cloves
3/4 C cold water
2 Tbs balsamic vinegar
1 Tbs grapeseed oil
1 tsp lemon juice
1 tsp salt

DIRECTIONS:
To make the dressing, I soaked the cashews in hot water for about an hour. Drain and add to a food processor along with the garlic and water. Puree, then add the balsamic vinegar, oil, lemon juice, and salt. Blend until completely smooth; set aside.

In a large bowl, combine all of the salad ingredients, except the walnuts. Serve the salad topped with walnuts and dressing. Enjoy!

Lentil-Garbanzo Bean Salad with Creamy Garlic-Balsamic Dressing

Prep time

20 mins

Total time

20 mins

With the fresh veggies, savory dressing, and some roasted walnuts for crunch, this salad is a easily my new favorite dish. Plus, it's so easy to make when you use Trader Joe's steamed lentils that are ready to eat. Let's not forget lentils are loaded with protein, iron, and fiber--a powerhouse food ideal for any vegan diet.

Author: Epicurean Vegan

Serves: 6-8

Ingredients

1 pkg (1lb) Trader Joe's Ready-to-Eat steamed lentils
1 15-oz can garbanzo beans, drained and rinsed
2 C fresh spinach, chopped
1 C fresh parsley, chopped
1 C green onions, sliced (white and green parts)
1 orange bell pepper, diced
1-1/2 C quartered cherry tomatoes
1 C roasted walnuts
Garlic-Balsamic Dressing
1 C cashews
2 garlic cloves
¾ C cold water
2 Tbs balsamic vinegar
1 Tbs grapeseed oil
1 tsp lemon juice
1 tsp salt

Directions

To make the dressing, I soaked the cashews in hot water for about an hour. Drain and add to a food processor along with the garlic and water. Puree, then add the balsamic vinegar, oil, lemon juice, and salt. Blend until completely smooth; set aside.
In a large bowl, combine all of the salad ingredients, except the walnuts.
Serve the salad topped with walnuts and dressing. Enjoy!

Rice Bowls with Kale, Mushrooms, and Chickpeas

October 13, 2015 by Epicurean Vegan

We’ve been having a beautiful fall season here in Colorado, so when a friend and I decided to have lunch on her back patio, I knew this would be the perfect dish to bring. We’re not in hunker-down mode yet and this made for a light, healthy, and satisfying lunch. I also needed to make it gluten-free to accommodate my friend’s diet, so it worked beautifully. It takes only about 45 minutes to pull together, but I suggest soaking the cashews earlier in the day for the sauce. If you can’t get to it, no worries! The sauce will still be creamy and smooth. If you take a lunch to work everyday, this is a great option; just make a batch ahead of time, and you have several days’ worth of delicious, high-protein lunches. I used Trader Joe’s Brown Rice Medley which is made up of long grain brown rice, black barley and daikon radish seeds, however, any rice medley will do.

INGREDIENTS:
2-1/2 C vegetable broth
1 C Trader Joe’s Brown Rice Medley
1 Tbs vegan margarine
4-5 C kale, chopped or torn
2-3 C baby portobello mushrooms, sliced (I find this variety to be heartier/meatier)
1 14-oz can chickpeas (garbanzo beans), drained and rinsed
1 C cilantro, chopped
1-1/2 C green onion, chopped
1/3 C pepita seeds
Cashew-Curry Sauce
1/2 C cashews
1 clove garlic
3/4 C canned coconut milk
1 tsp fresh ginger, grated
1 Tbs peanut butter
2 Tbs lime juice
1 tsp curry powder
1/2 tsp salt

DIRECTIONS:
Start with the rice since it will some time to cook. In a medium sauce pan, bring the vegetable broth to a boil. Add the vegan margarine and rice. Stir, reduce heat, and cover. Simmer for 35-45 minutes. Meanwhile, prepare the sauce. If you soaked the cashews ahead of time, drain and rinse them under cold water. Transfer to a food processor and puree with the clove of garlic. Add the remaining ingredients and puree until smooth. You may need to scrape the sides of the bowl once or twice. Transfer to a small saucepan and place over low to medium heat. Stir often until it begins to thicken. Remove from the heat. I then like to funnel the sauce into a squeeze bottle.

Once the rice is done, fold the kale, mushrooms, and chickpeas into the rice and cover for about 5 minutes, or until the kale and mushrooms soften.
In a small bowl, combine the cilantro, green onions, and pepitas.
To assemble, start with a scoop or two of the rice mixture, then some of the green onion goodness, then top with sauce. So delicious! Enjoy!

Rice Bowls with Kale, Mushrooms, and Chickpeas

Cook time

45 mins

Total time

45 mins

We've been having a beautiful fall season here in Colorado, so when a friend and I decided to have lunch on her back patio, I knew this would be the perfect dish to bring. We're not in hunker-down mode yet and this made for a light, healthy, and satisfying lunch. I also needed to make it gluten-free to accommodate my friend's diet, so it worked beautifully. It takes only about 45 minutes to pull together, but I suggest soaking the cashews earlier in the day for the sauce. If you can't get to it, no worries! The sauce will still be creamy and smooth. If you take a lunch to work everyday, this is a great option; just make a batch ahead of time, and you have several days' worth of delicious, high-protein lunches. I used Trader Joe's Brown Rice Medley which is made up of long grain brown rice, black barley and daikon radish seeds, however, any rice medley will do.

Author: Epicurean Vegan

Serves: 6

Ingredients

2-1/2 C vegetable broth
1 C Trader Joe's Brown Rice Medley
1 Tbs vegan margarine
4-5 C kale, chopped or torn
2-3 C baby portobello mushrooms, sliced (I find this variety to be heartier/meatier)
1 14-oz can chickpeas (garbanzo beans), drained and rinsed
1 C cilantro, chopped
1-1/2 C green onion, chopped
⅓ C pepita seeds
Cashew-Curry Sauce
½ C cashews
1 clove garlic
¾ C canned coconut milk
1 tsp fresh ginger, grated
1 Tbs peanut butter
2 Tbs lime juice
1 tsp curry powder
½ tsp salt

Directions

Start with the rice since it will take some time to cook. In a medium sauce pan, bring the vegetable broth to a boil. Add the vegan margarine and rice. Stir, reduce heat, and cover. Simmer for 35-45 minutes. Meanwhile, prepare the sauce. If you soaked the cashews ahead of time, drain and rinse them under cold water. Transfer to a food processor and puree with the clove of garlic. Add the remaining ingredients and puree until smooth. You may need to scrape the sides of the bowl once or twice. Transfer to a small saucepan and place over low to medium heat. Stir often until it begins to thicken. Remove from the heat. I then like to funnel the sauce into a squeeze bottle.
Once the rice is done, fold the kale, mushrooms, and chickpeas into the rice and cover for about 5 minutes, or until the kale and mushrooms soften.
In a small bowl, combine the cilantro, green onions, and pepitas.
To assemble, start with a scoop or two of the rice mixture, then some of the green onion goodness, then top with sauce. So delicious! Enjoy!

East Meets West Chickpea Lettuce Wraps

October 1, 2015 by Epicurean Vegan

Garbanzo beans (or chickpeas) are such a versatile bean. (I shudder to think of a world without hummus!) I obviously couldn’t decide on Asian or Mexican food, so why not combine them? It turned out to be a very tasty, gluten-free collaboration, not to mention easy to make. All you need is about an hour to marinate the beans and the rest is a breeze.

INGREDIENTS:
2 14-oz cans chickpeas, drained and rinsed
Marinade
4 Tbs tamari
3 Tbs lime juice
3 Tbs red wine vinegar
1 garlic clove, minced
1 Tbs olive oil
1 Tbs arrowroot or cornstarch
The rest
2 C cabbage, roughly chopped
8-10 mushrooms, quartered
6 green onion, cut into large pieces
1 C cilantro leaves
1 Tbs olive oil
3/4 C General Tso stir-fry sauce
1/4 C hoisin sauce
12 iceberg lettuce leaves
1 avocado, peeled, pitted, and diced
1/2 C roasted and chopped peanuts or cashews

DIRECTIONS:
To prepare the chickpeas, mix all of the marinade ingredients in a resealable plastic bag; add the chickpeas and coat them well. Refrigerate for at least an hour, turning the bag over halfway through. To make things easy, I pulsed the chopped cabbage in a food processor a few times:
I transferred it to a large bowl, then added the mushrooms, green onion, and cilantro to the food processor. It helps to mix the vegetables up in the processor bowl beforehand so that you get a consistent chop. Add to the cabbage.
In a large skillet, over medium heat, add the olive oil and chickpeas (with the marinade). Saute for about 5-7 minutes; the marinade will start to thicken. Reduce the heat if it starts to stick too much.
In a small bowl or measuring cup, combine the General Tso sauce and the Hoisin sauce, then add to the skillet. Let it simmer for another 5-7 minutes.
Remove from the heat and allow the chickpeas to cool a little. To assemble your lettuce wraps, place a little bit of the slaw on the bottom of a lettuce cup, add a scoop or two of the chickpeas, then some slaw, and top with a little avocado and nuts. Enjoy!

East Meets West Chickpea Lettuce Wraps

Garbanzo beans (or chickpeas) are such a versatile bean. (I shudder to think of a world without hummus!) I obviously couldn't decide on Asian or Mexican food, so why not combine them? It turned out to be a very tasty, gluten-free collaboration, not to mention easy to make. All you need is about an hour to marinate the beans and the rest is a breeze.

Author: Epicurean Vegan

Serves: 12

Ingredients

2 14-oz cans chickpeas, drained and rinsed
Marinade
4 Tbs tamari
3 Tbs lime juice
3 Tbs red wine vinegar
1 garlic clove, minced
1 Tbs olive oil
1 Tbs arrowroot or cornstarch
The rest
2 C cabbage, roughly chopped
8-10 mushrooms, quartered
6 green onion, cut into large pieces
1 C cilantro leaves
1 Tbs olive oil
¾ C General Tso stir-fry sauce
¼ C hoisin sauce
12 iceberg lettuce leaves
1 avocado, peeled, pitted, and diced
½ C roasted and chopped peanuts or cashews

Directions

To prepare the chickpeas, mix all of the marinade ingredients in a resealable plastic bag; add the chickpeas and coat them well. Refrigerate for at least an hour, turning the bag over halfway through.
To make things easy, I pulsed the chopped cabbage in a food processor a few times.
I transferred it to a large bowl, then added the mushrooms, green onion, and cilantro to the food processor. It helps to mix the vegetables up in the processor bowl beforehand so that you get a consistent chop. Add to the cabbage.
In a large skillet, over medium heat, add the olive oil and chickpeas (with the marinade). Saute for about 5-7 minutes; the marinade will start to thicken. Reduce the heat if it starts to stick too much.
In a small bowl or measuring cup, combine the General Tso sauce and the Hoisin sauce, then add to the skillet. Let it simmer for another 5-7 minutes.
Remove from the heat and allow the chickpeas to cool a little.
To assemble your lettuce wraps, place a little bit of the slaw on the bottom of a lettuce cup, add a scoop or two of the chickpeas, then some slaw, and top with a little avocado and nuts. Enjoy!

Thai Green Curry Bowls

August 26, 2015 by Epicurean Vegan

It’s perfectly fine to let someone else take the lead on a recipe once in a while. In this case, Trader Joe’s. I had a jar of their Thai Green Curry Sauce and some (quick cook) Organic Brown Basmati Rice, and together, they made the perfect base for this meal. Add a few veggies, some healthy protein, and you have a delicious meal in no time.

INGREDIENTS:
1 C Trader Joe’s quick cook brown rice
2-1/2 C vegetable broth
1 jar of Trader Joe’s Thai Green Curry Sauce
2-3 C mushrooms, quartered
1 can garbanzo beans (chickpeas), drain and rinsed
1 bell pepper, cut into chunks (I had half a red; half a yellow)
3-4 green onions, sliced
1 Tbs olive oil

DIRECTIONS:
Start with making the rice. If using the TJ brand, it’ll only be about 15-20 minutes; cook according to package instructions using the vegetable broth. Meanwhile, in a large skillet, heat the olive oil. Add the bell pepper and cook 8-10 minutes, or until they are softened.
Add the mushrooms and chickpeas and cook for another 5 minutes, or until the mushrooms cook down a little.
Next, add the sauce and let simmer for about 10 minutes.
For individual servings, top rice with the curry mixture a some green onions. Enjoy!

Thai Green Curry Bowls

It's perfectly fine to let someone else take the lead on a recipe once in a while. In this case, Trader Joe's. I had a jar of their Thai Green Curry Sauce and some (quick cook) Organic Brown Basmati Rice, and together, they made the perfect base for this meal. Add a few veggies, some healthy protein, and you have a delicious meal in no time.

Author: Epicurean Vegan

Ingredients

1 C Trader Joe's quick cook brown rice
2-1/2 C vegetable broth
1 jar of Trader Joe's Thai Green Curry Sauce
2-3 C mushrooms, quartered
1 can garbanzo beans (chickpeas), drain and rinsed
1 bell pepper, cut into chunks (I had half a red; half a yellow)
3-4 green onions, sliced
1 Tbs olive oil

Directions

Start with making the rice. If using the TJ brand, it'll only be about 15-20 minutes; cook according to package instructions using the vegetable broth. Meanwhile, in a large skillet, heat the olive oil. Add the bell pepper and cook 8-10 minutes, or until they are softened.
Add the mushrooms and chickpeas and cook for another 5 minutes, or until the mushrooms cook down a little.
Next, add the sauce and let simmer for about 10 minutes.
For individual servings, top rice with the curry mixture a some green onions. Enjoy!

Sauteed Asparagus & Chickpeas Over Herbed Brown Rice

June 23, 2015 by Epicurean Vegan

This recipe came to me about two in the morning a few days ago and I haven’t been able to get it off my mind. And it’s a good thing. The flavors of the sage, thyme, and parsley meld so perfectly and I love the combo of the soft chickpeas and crispy asparagus. I don’t usually go for instant brown rice, but I also don’t always like waiting forty-five minutes for brown rice to cook, so the ease of instant rice made this delicious dish come together in breeze.

INGREDIENTS:
1 bunch asparagus, cut diagonally into 3-4 pieces
1 Tbs olive oil
2 C instant brown rice
1-3/4 C vegetable broth
1 Tbs fresh sage (about 10 leaves), minced
1 Tbs fresh thyme, minced
1/3 C fresh parsley, chopped
1 15-oz can chickpeas, drained and rinsed
Salt and pepper, to taste
2 Tbs lemon juice

DIRECTIONS:
In a large skillet, over medium-low heat, heat the olive oil add the asparagus. Saute 10-15 minutes, or until softened, but with still a little crunch. Season with salt and pepper.
Meanwhile, start the rice. Bring the broth to a boil, then add the rice. Cover, reduce heat to low, and cook for 5 minutes. If you’re using regular brown rice, get it going right away and don’t start sauteeing the asparagus until the rice has about 15 minutes of cooking time left. (Cook according to package instructions.)

Add the chickpeas to the skillet, along with the lemon juice, and cook over low heat for about 5 minutes.

Add the herbs to the cooked rice and combine well.

Serve the asparagus-chickpeas mixture over the herbed brown rice and enjoy!

Sauteed Asparagus & Chickpeas Over Herbed Brown Rice

This recipe came to me about two in the morning a few days ago and I haven't been able to get it off my mind. And it's a good thing. The flavors of the sage, thyme, and parsley meld so perfectly and I love the combo of the soft chickpeas and crispy asparagus. I don't usually go for instant brown rice, but I also don't always like waiting forty-five minutes for brown rice to cook, so the ease of instant rice made this delicious dish come together in breeze.

Author: Epicurean Vegan

Ingredients

1 bunch asparagus, cut diagonally into 3-4 pieces
1 Tbs olive oil
2 C instant brown rice
1-3/4 C vegetable broth
1 Tbs fresh sage (about 10 leaves), minced
1 Tbs fresh thyme, minced
⅓ C fresh parsley, chopped
1 15-oz can chickpeas, drained and rinsed
Salt and pepper, to taste
2 Tbs lemon juice

Directions

In a large skillet, over medium-low heat, heat the olive oil add the asparagus. Saute 10-15 minutes, or until softened, but with still a little crunch. Season with salt and pepper.
Meanwhile, start the rice. Bring the broth to a boil, then add the rice. Cover, reduce heat to low, and cook for 5 minutes. If you're using regular brown rice, get it going right away and don't start sauteeing the asparagus until the rice has about 15 minutes of cooking time left. (Cook according to package instructions.)
Add the chickpeas to the skillet, along with the lemon juice, and cook over low heat for about 5 minutes. Add the herbs to the cooked rice and combine well.
Serve the asparagus-chickpeas mixture over the herbed brown rice and enjoy!

Spinach Salad with Homemade Rosemary Croutons and Creamy Vinaigrette

May 3, 2015 by Epicurean Vegan

I’m excited to bring you this light and delicious salad. I know this isn’t a complicated or complex recipe, but it’s so delicious and perfect for a light meal. I love salads, but sometimes they need to be livened up with flavor—it’s easy to fall into a salad rut. I obviously didn’t have anything, but for some color, I’d recommend some dried cranberries or maybe some radishes. Raspberries would also be a great addition. For the croutons, I had half a loaf of multi-grain sourdough with sunflower and sesame seeds from Trader Joe’s, that was probably going to go bad if I didn’t so something with it. The vinaigrette is simple and delicious, and perfect for a springtime salad. Everything comes together beautifully!

INGREDIENTS:
Croutons:
6-8 C cubed sourdough
Olive oil
Dried rosemary
Salt
Garlic powder
Dressing:
2 clove of garlic
1/2 a large shallot
1/2 C olive oil (I really used just less than half a cup, but slightly more than 1/4 C)
1 Tbs red wine vinegar
1 Tbs unsweetened almond milk
1 Tbs Dijon mustard
1/2 tsp agave
1 tsp salt
1/4 tsp black pepper
1 Tbs lemon juice
Salad:
8 C baby spinach
1 can garbanzo beans (chickpeas), drained and rinsed
2 C sliced mushrooms
1/2 cucumber, diced
1 avocado, peeled, pitted and cubed
1/3 C pepitas
Dried cranberries, radishes or raspberries (optional)

DIRECTIONS:
Preheat the oven to 400. Put the bread cubes in a large bowl and drizzle with olive oil—not a lot—you do not want to coat each bread cube with oil. Add the rosemary, salt, and garlic powder—to taste—and use a rubber spatula to combine everything well. Transfer to a large cookie sheet, preferably one with sides, and bake for 10-15 minutes, checking and stirring around about halfway through. When they start to brown around the edges, they’re done.
For the dressing, add the garlic clove and shallot to the food processor or blender and blend until minced. Add the rest of dressing ingredients and blend until smooth; transfer to a jar.
Combine all of the salad ingredients, except the avocado (I like to keep avocado out of any leftover salad because it doesn’t always stay fresh; I had it on top of individual servings). I’d treat raspberries the same if you decide to add them. Add some croutons and drizzle with a bit of dressing. Enjoy!

Spinach Salad with Homemade Rosemary Croutons and Creamy Vinaigrette

Prep time

20 mins

Cook time

15 mins

Total time

35 mins

I'm excited to bring you this light and delicious salad. I know this isn't a complicated or complex recipe, but it's so delicious and perfect for a light meal. I love salads, but sometimes they need to be livened up with flavor---it's easy to fall into a salad rut. I obviously didn't have anything, but for some color, I'd recommend some dried cranberries or maybe some radishes. Raspberries would also be a great addition. For the croutons, I had half a loaf of multi-grain sourdough with sunflower and sesame seeds from Trader Joe's, that was probably going to go bad if I didn't so something with it. The vinaigrette is simple and delicious, and perfect for a springtime salad. Everything comes together beautifully!

Author: Epicurean Vegan

Serves: 6

Ingredients

Croutons:
6-8 C cubed sourdough
Olive oil
Dried rosemary
Salt
Garlic powder
Dressing:
2 clove of garlic
½ a large shallot
½ C olive oil (I really used just less than half a cup, but slightly more than ¼ C)
1 Tbs red wine vinegar
1 Tbs unsweetened almond milk
1 Tbs Dijon mustard
½ tsp agave
1 tsp salt
¼ tsp black pepper
1 Tbs lemon juice
Salad:
8 C baby spinach
1 can garbanzo beans (chickpeas), drained and rinsed
2 C sliced mushrooms
½ cucumber, diced
1 avocado, peeled, pitted and cubed
⅓ C pepitas
Dried cranberries

Directions

Preheat the oven to 400. Put the bread cubes in a large bowl and drizzle with olive oil---not a lot---you do not want to coat each bread cube with oil. Add the rosemary, salt, and garlic powder---to taste---and use a rubber spatula to combine everything well. Transfer to a large cookie sheet, preferably one with sides, and bake for 10-15 minutes, checking and stirring around about halfway through. When they start to brown around the edges, they're done.
For the dressing, add the garlic clove and shallot to the food processor or blender and blend until minced. Add the rest of dressing ingredients and blend until smooth; transfer to a jar.
Combine all of the salad ingredients, except the avocado (I like to keep avocado out of any leftover salad because it doesn't always stay fresh; I had it on top of individual servings). Add some croutons and drizzle with a bit of dressing. Enjoy!

Chopped Greek Salad with Tofu Feta

January 5, 2015 by Epicurean Vegan

I wish I could say I eat healthy all year round, but there are definitely times (especially during the holidays) when I don’t eat as many fruits and veggies like I should. So what better time than the new year to recommit to fresh, non-packaged meals? This Greek salad is the epitome of fresh. The great thing is, you can serve it over a bed of greens, wrap some up in a tortilla, or fill up a pita with it. Aside from some chopping, there’s not much to prepare, so it comes together rather nicely. We are beginning a kitchen remodel, so I’m not sure how much longer I’ll have a full kitchen again, but my goal is to NOT live off take-out and Boca burgers during the renovations. I’ll do my best to not only eat healthy, delicious meals during the chaos, but share them with you as well. I also have a cookbook review coming soon, so stay tuned!

INGREDIENTS:
2 medium cucumbers, chopped
1 small red onion, chopped
3 Roma tomatoes, chopped
1 bell pepper, chopped
1 15-oz can garbanzo beans, drained
Dressing
1/4 C red wine vinegar
2 Tbs olive oil
1 tsp oregano
1 tsp Dijon mustard
1/2 tsp salt
Tofu Feta
1 14-oz tub of extra firm tofu, drained, pressed, and crumbled
1 tsp lemon juice
1 tsp red miso
1/8 C olive oil
1/8 C water
1/3 C red wine vinegar
1 tsp salt
1 Tbs dried basil
1/2 tsp black pepper

DIRECTIONS:
Start with the feta. In a small bowl, whisk together all of the feta ingredients, except the tofu. Fold in the tofu and set aside; although, stir it a few times as it sits.
Combine the cucumber, onion, tomatoes, bell pepper, and garbanzo beans in a large bowl. Whisk together all of the dressing ingredients in a small bowl and then drizzle over the veggies. Using a rubber spatula, fold the dressing thoroughly.
Once the feta has stewed a bit, drain out any excess marinade and transfer to a bowl with a tight-fitting lid.
Serve with some crumbled tofu feta on top and enjoy!

The next day, I enjoyed the chopped salad over mixed greens with hummus. So delicious!!

Chopped Greek Salad with Tofu Feta

Prep time

30 mins

Total time

30 mins

I wish I could say I eat healthy all year round, but there are definitely times (especially during the holidays) when I don't eat as many fruits and veggies like I should. So what better time than the new year to recommit to fresh, non-packaged meals? This Greek salad is the epitome of fresh. The great thing is, you can serve it over a bed of greens, wrap some up in a tortilla, or fill up a pita with it. Aside from some chopping, there's not much to prepare, so it comes together rather nicely.

Author: Epicurean Vegan

Serves: 8-10

Ingredients

2 medium cucumbers, chopped
1 small red onion, chopped
3 Roma tomatoes, chopped
1 bell pepper, chopped
1 15-oz can garbanzo beans, drained
.
Dressing
.
¼ C red wine vinegar
2 Tbs olive oil
1 tsp oregano
1 tsp Dijon mustard
½ tsp salt
.
Tofu Feta
.
1 14-oz tub of extra firm tofu, drained, pressed, and crumbled
1 tsp lemon juice
1 tsp red miso
⅛ C olive oil
⅛ C water
⅓ C red wine vinegar
1 tsp salt
1 Tbs dried basil
½ tsp black pepper

Directions

Start with the feta. In a small bowl, whisk together all of the feta ingredients, except the tofu. Fold in the tofu and set aside; although, stir it a few times as it sits.
Combine the cucumber, onion, tomatoes, bell pepper, and garbanzo beans in a large bowl. Whisk together all of the dressing ingredients in a small bowl and then drizzle over the veggies. Using a rubber spatula, fold the dressing thoroughly.
Once the feta has stewed a bit, drain out any excess marinade and transfer to a bowl with a tight-fitting lid.
Serve with some crumbled tofu feta on top and enjoy!

Vegan & Gluten-Free Falafel with Yogurt-Tahini Sauce

October 6, 2014 by Epicurean Vegan

You may be surprised how easy falafel is to make at home. Plus, you can play with the spices and ingredients to suit your fancy. One thing I noticed, is that they are typically sauteed in a skillet with lots of oil, which is something I try to avoid doing too often. They’re also not typically gluten-free, so I decided to go all out and create gluten-free, baked falafel. Oh, and make them tasty. I think I accomplished all of that. The yogurt-tahini sauce couldn’t be easier to make, using only a few ingredients and a food processor. Usually, falafel sandwiches will have tabbouleh, but I opted for a quick and easy meal with lettuce, tomato and red onion instead. The falafel are also delicious on their own as a protein-packed snack dipped in sauce. Either way, I think you’ll enjoy this Greek classic.

INGREDIENTS:
1 small carrot, cut into 3-4 pieces
3-4 garlic cloves
1 small white onion, chopped
1 can garbanzo beans, drained and rinsed
3/4 C fresh cilantro
3/4 C fresh parsley
1-1/2 tsp cumin
1 tsp salt
1/4 tsp black pepper
3/4 C rice flour
1 tsp baking powder
Yogurt-Tahini Sauce
12-oz plain nondairy yogurt
1/3 C tahini
2 Tbs lemon juice
1/4 tsp salt
The rest
Lettuce
Tomato
Red onion
Cucumber slices would be great, too.

DIRECTIONS:
Toss the carrot pieces into the food processor and pulse just a couple of times until coarsely chopped. Add the garlic cloves and onion and pulse 2-3 more times.

Next, add the garbanzo beans, cilantro, parsley, cumin, salt, and pepper. Blend 10-20 seconds until smooth-ish . . . you just don’t want a major chunks. Transfer to a medium bowl and stir in the baking powder and rice flour.
Cover and refrigerate for about 20-30 minutes. In the meantime, preheat oven to 350 and then make the sauce. In your newly cleaned-out food processor bowl, combine all of the sauce ingredients and blend until smooth. Transfer to a bowl and set aside, along with your prepared veggies:
To make the falafel, line a large baking sheet with foil and spray it with a little cooking spray. Using your hands, scoop out about a 1/4 cup of the batter and create a mini patty; place onto the baking sheet. I ended up with 15:
Bake for 15-20 minutes, then turn them over and cook another 15-20 minutes. Fill a pita with some lettuce, sauce, tomato slices, red onion slices, 2-3 falafel and top them off with a bit more sauce. Enjoy!

Vegan & Gluten-Free Falafel with Yogurt-Tahini Sauce

Prep time

45 mins

Cook time

40 mins

Total time

1 hour 25 mins

You may be surprised how easy falafel is to make at home. Plus, you can play with the spices and ingredients to suit your fancy. One thing I noticed, is that they are typically sauteed in a skillet with lots of oil, which is something I try to avoid doing too often. They're also not typically gluten-free, so I decided to go all out and create gluten-free, baked falafel. Oh, and make them tasty. I think I accomplished all of that. The yogurt-tahini sauce couldn't be easier to make, using only a few ingredients and a food processor. Usually, falafel sandwiches will have tabbouleh, but I opted for a quick and easy meal with lettuce, tomato and red onion instead. The falafel are also delicious on their own as a protein-packed snack dipped in sauce. Either way, I think you'll enjoy this Greek classic.

Author: Epicurean Vegan

Serves: 6

Ingredients

1 small carrot, cut into 3-4 pieces
3-4 garlic cloves
1 small white onion, chopped
1 can garbanzo beans, drained and rinsed
¾ C fresh cilantro
¾ C fresh parsley
1-1/2 tsp cumin
1 tsp salt
¼ tsp black pepper
¾ C rice flour
1 tsp baking powder
.
Yogurt-Tahini Sauce
.
12-oz plain nondairy yogurt
⅓ C tahini
2 Tbs lemon juice
¼ tsp salt
.
The rest
.
Lettuce
Tomato
Red onion
Cucumber slices would be great, too.

Directions

Toss the carrot pieces into the food processor and pulse just a couple of times until coarsely chopped. Add the garlic cloves and onion and pulse 2-3 more times.
Next, add the garbanzo beans, cilantro, parsley, cumin, salt, and pepper. Blend 10-20 seconds until smooth-ish . . . you just don't want a major chunks. Transfer to a medium bowl and stir in the baking powder and rice flour. Cover and refrigerate for about 20-30 minutes.
In the meantime, preheat oven to 350 and then make the sauce. In your newly cleaned-out food processor bowl, combine all of the sauce ingredients and blend until smooth. Transfer to a bowl and set aside, along with your prepared veggies.
To make the falafel, line a large baking sheet with foil and spray it with a little cooking spray. Using your hands, scoop out about a ¼ cup of the batter and create a mini patty; place onto the baking sheet. I ended up with 15.
Bake for 15-20 minutes, then turn them over and cook another 15-20 minutes. Fill a pita with some lettuce, sauce, tomato slices, red onion slices, 2-3 falafel and top them off with a bit more sauce. Enjoy!

A Spectacular Superfood Salad

June 26, 2014 by Epicurean Vegan

So what’s a superfood, you might ask? Well, according to the online dictionary, it’s “a nutrient-rich food considered to be especially beneficial for health and well-being.” That sounds about right. Chances are, your fridge and pantry are stocked with these very ingredients and a salad is a great way to make the most of them—all in one bite. You won’t find meat and dairy labeled as superfoods. Ever. (Okay, some people consider salmon a superfood, but it’s really the omegas they’re after, which are readily found in plant foods). I made a very light dressing to coat the salad, also packed with immune-boosting deliciousness, so dig in and feel super energized, super healthy, and super happy with this spectacular superfood salad!

The super benefits:

Kale: high in fiber, iron, Vitamin K, C, and A; an anti-inflammatory food, supports cardiovascular health and is full of antioxidants.
Spinach: high in Vitamin A, K, D and E; good source of omega-3 fatty acids, loaded with antioxidants (fights cancer & inflammation), rich in calcium and magnesium, as well as carotenoids for eye health.
Pepitas (pumpkin seeds): high in magnesium, zinc, omega-3 fatty acids, antioxidants, fiber and anti-inflammatory properties. They’re also high in tryptophan—you know, the “sleep hormone” found in turkey? Sprinkle some pepitas on your next Thanksgiving dish and enjoy the same post-meal nap without the dead bird.
Walnuts: cancer-fighting properties, heart health benefits, extremely high in antioxidants, as well as Vitamin E, folate, melatonin and omega-3 fatty acids.
Red onion: high in quercetin, a bioflavonoid with antioxidants, anti-inflammatory, cancer-fighting, anti-fungal and anti-bacterial properties.
Blueberries: said to help with memory decline, reduce heart attack risk, and are full of antioxidants. Also high in Vitamin K, manganese and fiber.
Chia seeds: high in protein, fiber, phosphorus, manganese, calcium and potassium. They also contain healthy antioxidants and are a good source of omega-3 fatty acids.
Garbanzo beans (chickpeas): high in fiber, protein, manganese, and iron. They can also stabilize blood sugar and help lower one’s cholesterol.

A Spectacular Superfood Salad

Prep time

20 mins

Total time

20 mins

Author: Epicurean Vegan

Recipe type: Salad

Serves: 8-10

Ingredients

2 heads of kale, stems removed and discarded, leaves chopped small
3 C spinach, chopped small
2 C fresh or dried blueberries
1 C red onion, diced small
1 15-oz can garbanzo beans, drained and rinsed
½ C pepitas
1 C walnuts, chopped
.
Dressing
.
1 clove garlic, minced
1 Tbs yellow miso
1 Tbs tahini
1 Tbs nutritional yeast
1 T lemon juice
½ tsp chia seeds
¼ C water

Directions

Toss all of the salad ingredients together in a large bowl.
In a small bowl, whisk together the dressing ingredients. Let the dressing sit about 10 minutes to allow the chia seeds to thicken the dressing just a bit.
Add the dressing to the salad and toss to coat thoroughly. Enjoy!

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Lentil-Garbanzo Bean Salad with Creamy Garlic-Balsamic Dressing

Rice Bowls with Kale, Mushrooms, and Chickpeas

East Meets West Chickpea Lettuce Wraps

Thai Green Curry Bowls

Sauteed Asparagus & Chickpeas Over Herbed Brown Rice

Spinach Salad with Homemade Rosemary Croutons and Creamy Vinaigrette

Chopped Greek Salad with Tofu Feta

Vegan & Gluten-Free Falafel with Yogurt-Tahini Sauce

A Spectacular Superfood Salad

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