healthy Archives - Epicurean Vegan

Mediterranean Couscous Salad

May 22, 2020 by Epicurean Vegan

Let’s see if I can do this blogging thing again . . . after all, it’s been nearly 2-1/2 years since I’ve posted a recipe. Sorry for the long absence; life got busy, I suppose. To update you, we moved from Colorado to Brooklyn in March of last year, the twenty-one-year-old just finished his junior year of college, and we hit our ten-year vegan (and blog)-versary in January. So now you’re pretty much caught up.

Being stuck at home because of the pandemic, I’ve found myself cooking a lot more recently (I mean, come on, it’s NYC–we were definitely eating out more). I’ve also been trying to master the art of cooking for two, which has proved difficult for me, but I’m learning.

I decided to come out of hiding and share this recipe with you because we have been living off of it. It’s so damn good! It’s great by itself, but even better in a wrap with some hummus. Plus, it’s one of those salads that can be made with all kinds of ingredients, but these are certainly my favorites. It’s the perfect lunch, but also ideal after a workout since it’s packed with a nice mix of protein and carbs. Between The Husband and me, it lasts about four days and then it’s time for another batch. I love having something in the fridge that’s ready-to-go so I can get on with my day–which I guess right now, isn’t much, but it fills me up so I don’t find myself sitting around thinking I’m hungry, when I’m really just bored. Anyway, I think you’ll love it.

Other ingredient options: celery, capers, tomato, cucumber, pepitas, artichokes.
Serve with: tortillas (or pitas), and hummus.

Mediterranean Couscous Salad

A flavorful, carb- and protein-packed salad that is perfect for lunch or as a side dish. It's super versatile, so add your other favorite ingredients such as cucumber, tomato, capers, or celery.

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Prep Time 30 mins

Course Salad

Cuisine Mediterranean

Servings 6

Ingredients

1 C couscous (I like the tri-color variety)
1 C vegetable broth
1/2 C red bell pepper, diced
1/2 C onion (yellow or red), diced
2 large carrots, shredded
1 15-oz can garbanzo beans, drained and rinsed
1/2 C olives (green or black), diced
1/2 C dried cranberries
1/2 C cashews, chopped
1/3 C parsley, chopped

Dressing

4 Tbs lemon juice
1-1/2 tsp yellow miso
2 Tbs red wine vinegar
1/2 tsp garlic powder
1/2 tsp salt
1/2 tsp black pepper
1 Tbs nutritional yeast
6 Tbs olive oil

Instructions

Start by cooking the couscous. In a small or medium saucepan, heat the vegetable broth and add the couscous; stir to combine. Turn off the heat and cover. After about 5 minutes, fluff with a fork so that it doesn’t get too solid.
In a large bowl, combine all of the salad ingredients, including the couscous.
Drizzle the dressing over the salad and combine thoroughly.

Tempeh “Chicken” Salad

December 6, 2017 by Epicurean Vegan

Okay, I know what you’re thinking . . . It sure looks like the Chickpea Salad Tacos, but I assure you, totally different. (But they are both amazing!) Lunches as a vegan can be a pain to pull together, especially when you want something fast and healthy. I find it super convenient to make something ahead of time that I can enjoy the whole week. If you’re itching for change, you can always accessorize your salad with tomatoes, avocado, cucumber. This salad is easy to throw together and can be served on tortillas (I used soft corn), wraps, bread, lettuce leaves, or just by itself! Tempeh also has all the protein you need to keep you chugging along the rest of the afternoon, so you won’t fall asleep at your desk. This recipe makes about 6 cups, so feel free to halve it for a smaller batch.

INGREDIENTS:
16-oz (2 pkgs) tempeh, cut into cubes
1, 8-oz can water chestnuts, drained and chopped
1 large celery stalk, chopped
1/2 C onion, diced
1-1/2 C purple/red cabbage, chopped
1 C raw and roasted cashews, coarsely chopped
1/2 C vegan mayo
1/4 C vegan sour cream
1 Tbs spicy brown mustard
2 heaping Tbs pickle relish
1 Tbs vegan Worcestershire sauce
1 Tbs nutritional yeast
1 tsp salt
1/2 tsp black pepper
2 garlic cloves, minced
Optional: diced tomato, diced avocado, diced cucumber

DIRECTIONS:
Start by steaming the tempeh for 10-12 minutes (I used my saucepan/steamer on the stove). Once softened, transfer to a large bowl and mash the tempeh into a desired consistency. I left quite a bit of the large chunks. Let cool (I stuck the bowl in the fridge while I prepared the rest of the salad).

In a small bowl, whisk together the mayo, sour cream, mustard, relish, Worcestershire sauce, nutritional yeast, salt, pepper, and garlic; set aside to let the flavors mingle. In a large bowl, combine the water chestnuts, celery, onion, cabbage, and cashews. Once the tempeh has cooled, mix it in with the vegetables. Add the sauce and coat well. Serve on your choice of bread, wrap, or tortilla, or even crackers. Enjoy!

Tempeh "Chicken" Salad

Okay, I know what you're thinking . . . It sure looks like the Chickpea Salad Tacos, but I assure you, totally different. (But they are both amazing!) Lunches as a vegan can be a pain to pull together, especially something healthy. I find it super convenient to make something ahead of time that I can enjoy the whole week. If you're itching for change, you can always accessorize your salad with tomatoes, avocado, cucumber. This salad is easy to throw together and can be served on tortillas (I used soft corn), wraps, bread, lettuce leaves, or just by itself! Tempeh also has all the protein you need to keep you chugging along the rest of the afternoon, so you won't fall asleep at your desk. This recipe makes about 6 cups, so feel free to halve it for a smaller batch.

Author: Epicurean Vegan

Serves: 6 cups

Ingredients

16-oz (2 pkgs) tempeh, cut into cubes
1 8-oz can water chestnuts, drained and chopped
1 large celery stalk, chopped
½ C onion, diced
1-1/2 C purple/red cabbage, chopped
1 C raw and roasted cashews, coarsely chopped
½ C vegan mayo
¼ C vegan sour cream
1 Tbs spicy brown mustard
2 heaping Tbs pickle relish
1 Tbs vegan Worcestershire sauce
1 Tbs nutritional yeast
1 tsp salt
½ tsp black pepper
2 garlic cloves, minced
Optional: diced tomato, diced avocado, diced cucumber

Directions

Start by steaming the tempeh for 10-12 minutes (I used my saucepan/steamer on the stove). Once softened, transfer to a large bowl and mash the tempeh into a desired consistency. I left quite a bit of the large chunks. Let cool (I stuck the bowl in the fridge while I prepared the sauce).
In a small bowl, whisk together the mayo, sour cream, mustard, relish, Worcestershire sauce, nutritional yeast, salt, pepper, and garlic; set aside to let the flavors mingle.
In a large bowl, combine the water chestnuts, celery, onion, cabbage, and cashews.
Once the tempeh has cooled, mix it in with the vegetables. Add the sauce and coat well.
Serve on your choice of bread, wrap, or tortilla, or even crackers. Enjoy!

Black Rice Salad with Craisins & Shiitakes

November 5, 2017 by Epicurean Vegan

Black rice, a.k.a forbidden rice, rarely gets the kudos it deserves. It’s full of antioxidants (that help prevent cardiovascular disease, protect against cancer, detox the body, reduce inflammation, and improve brain function) and anthocyanins phytochemicals that aid in reducing cholesterol. This powerful whole grain also slows down absorption of sugar in the blood to help prevent diabetes, and of course, its a fiber superstar. Now about those shiitake mushrooms . . . like black rice, this special fungi protects the heart, fights cancer, improves brain function, and reduces inflammation, it’s also a powerful immune-booster, so when you’re feeling sluggish and sick this winter, pile on the ‘shrooms! This whole salad is full of tasty awesomeness and is perfect as a side dish or a take-to-the-office lunch.

INGREDIENTS:
1 C black rice
1/2 C wild rice mix (this is for variety, but feel free to just use more black rice)
2-3/4 C vegetable broth
1 Tbs olive oil
2 garlic cloves, minced
1 C onion, chopped
3-4 C sliced shiitake and white mushrooms
3 C fresh spinach, chopped
2 Tbs fresh sage, minced
1 Tbs fresh thyme, minced
1 tsp salt
1/2 tsp black pepper
1/4 C white wine
1/2 C Craisins
1/2 C pepitas

DIRECTIONS:
Combine the rice and vegetable broth in a large sauce pan; bring to a boil. Reduce the heat to low, cover, and let it simmer for 35-45 minutes, or until the liquid is absorbed. Meanwhile, in a large skillet over medium heat, heat the olive oil and garlic. Add the onion and cook until softened and translucent. Add the mushrooms and cook another 5-10 minutes, then toss in the spinach and add the white wine. Let the spinach cook down, then add the sage, thyme, salt, and pepper. Add the mushroom mixture to the cooked rice and fold in the Craisins and pepitas. Serve hot, warm, or cold. Enjoy!

Black Rice Salad with Craisins & Shiitakes

Cook time

45 mins

Total time

45 mins

Black rice, a.k.a forbidden rice, rarely get the kudos it deserves. It's full of antioxidants (that help prevent cardiovascular disease, protect against cancer, detox the body, and, reduce inflammation, and improve brain function) and anthocyanins phytochemicals that aid in reducing cholesterol. This powerful whole grain also slow down absorption of sugar in the blood to help prevent diabetes, and of course, its a fiber superstar. Now about those shiitake mushrooms . . . like black rice, this special fungi protects the heart, fights cancer, improves brain function, and reduces inflammation, it's also a powerful immune-booster, so when you're feeling sluggish and sick this winter, pile on the 'shrooms! This whole salad is full of tasty awesomeness and is perfect as a side dish or a take-to-the-office lunch.

Author: Epicurean Vegan

Serves: 6-8

Ingredients

1 C black rice
½ C wild rice mix (this is for variety, but feel free to just use more black rice)
2-3/4 C vegetable broth
1 Tbs olive oil
2 garlic cloves, minced
1 C onion, chopped
3-4 C sliced shiitake and white mushrooms
3 C fresh spinach, chopped
2 Tbs fresh sage, minced
1 Tbs fresh thyme, minced
1 tsp salt
½ tsp black pepper
¼ C white wine
½ C Craisins
½ C pepitas

Raw Date Granola

September 21, 2017 by Epicurean Vegan

For the last couple of months, I have been making more of an effort to not skip breakfast and to incorporate more fruit into my diet. I’m not sure why I reach for leafy greens before an orange, but I guess I just love my veggies. As we all know, a healthy vegan diet’s gotta include fruit, so let’s do this! I recently came across the book, Life-Changing Foods and while I don’t (yet) know about life-changing, I will say, the recipes have been meal-changing for me. Unprocessed and fresh. That’s what I’ve been focusing on for the last six months and I’ve embraced my love of food again. I was getting too reliant upon vegan products and not plant-based, whole foods—one of the main reasons my becoming a vegan. (I’ve even cut way back on gluten/wheat and I feel so much better, but that’s a whole other post.) Anyway, this recipe (which I double) from Life-Changing Foods has certainly changed my breakfasts, which needed a serious (and delicious) overhaul.

INGREDIENTS:
4 C fresh, pitted dates
1/2 C unsalted almonds (I like to roast mine)
1/2 C unsweetened coconut flakes
1/2 tsp salt
1/2 tsp cinnamon (my addition)

DIRECTIONS:
I like to add the salt and cinnamon to the food processor first to get them well-combined. I then add the dates, almonds, and coconut; blend well. Transfer to a glass container and store in the refrigerator. I usually make this the night before, otherwise, it’s too soft to be granola. For breakfast, I crumble/pull apart pieces.

My favorite breakfast:

unsweetened Cashew Yogurt
a teeny drizzle of agave
fresh strawberries
fresh blueberries

Enjoy!

Raw Date Granola

Prep time

10 mins

Total time

10 mins

For the last couple of months, I have been making more of an effort to not skip breakfast and to incorporate more fruit into my diet. I'm not sure why I reach for leafy greens before an orange, but I guess I just love my veggies. As we all know, a healthy vegan diet's gotta include fruit, so let's do this! I recently came across the book, Life-Changing Foods and while I don't (yet) know about life-changing, I will say, the recipes have been meal-changing for me. Unprocessed and fresh. That's what I've been focusing on for the last six months and I've embraced my love of food again. I was getting too reliant upon vegan products and not plant-based, whole foods---one of the main reasons my becoming a vegan. (I've even cut way back on gluten/wheat and I feel so much better, but that's a whole other post.) Anyway, this recipe (which I double) from Life-Changing Foods has certainly changed my breakfasts, which needed a serious (and delicious) overhaul.

Author: Epicurean Vegan

Serves: 3 cups

Ingredients

4 C fresh, pitted dates
½ C unsalted almonds (I like to roast mine)
½ C unsweetened coconut flakes
½ tsp salt
½ tsp cinnamon (my addition)

Directions

I like to add the salt and cinnamon to the food processor first to get them well-combined. I then add the dates, almonds, and coconut; blend well. Transfer to a glass container and store in the refrigerator. I usually make this the night before, otherwise, it's too soft to be granola. For breakfast, I crumble/pull apart pieces. My favorite breakfast: unsweetened Cashew Yogurt, a teeny drizzle of agave, fresh strawberries, fresh blueberries. Enjoy!

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!

Glass Noodles & Carrots with Peanut-Sesame Sauce

July 30, 2017 by Epicurean Vegan

I’m learning how to think small. The College Student is well, off to college this fall, and frankly, he’s rarely home for dinner these days between his busy work and social schedules. Thus, thinking small. Or least, smaller. Admittedly, I struggle with figuring out portions, so cooking for two is certainly a challenge. It does help to use small ingredients like this package of Sweet Potato Glass Noodles (3.5-oz) and these wee little carrots from our garden:

The joy of cooking for two means saving money at the grocery store and saving time in the kitchen; these bowls are fresh and flavorful in less than 30 minutes. The downside? No leftovers.

INGREDIENTS:
3.5-oz pkg. Sweet Potato Glass Noodles
6-8 small carrots, sliced thin (about 2 cups)
1 bunch of green onion, sliced thick (these have a kick and we love green onion; feel free to use less)
Sesame seeds
Peanut-Sesame Sauce
1-1/2 Tbs creamy peanut butter
4 Tbs soy sauce
2 tsp toasted sesame oil
2 tsp rice vinegar
2 Tbs mirin
1/2 tsp lime juice
1/2 tsp brown sugar
1 garlic clove, minced
1 Tbs grated ginger root

DIRECTIONS:

Steam the carrots until softened, about 12-15 minutes. Meanwhile, cook the glass noodles in boiling water for 6 minutes. Drain, rinse with cold water and return to the pan with a tiny bit of sesame oil.

Whisk together all of the sauce ingredients.

Combine the carrots, noodles, green onion, and sauce in a pan or bowl. Serve with sesame seeds on top. Enjoy!

Glass Noodles & Carrots with Peanut-Sesame Sauce

Prep time

5 mins

Cook time

15 mins

Total time

20 mins

Author: Epicurean Vegan

Serves: 2

Ingredients

3.5-oz pkg. Sweet Potato Glass Noodles
6-8 small carrots, sliced thin (about 2 cups)
1 bunch of green onion, sliced thick (these have a kick and we love green onion; feel free to use less)
Sesame seeds
Peanut-Sesame Sauce
1-1/2 Tbs creamy peanut butter
4 Tbs soy sauce
2 tsp toasted sesame oil
2 tsp rice vinegar
2 Tbs mirin
½ tsp lime juice
½ tsp brown sugar
1 garlic clove, minced
1 Tbs grated ginger root

Directions

Steam the carrots until softened, about 12-15 minutes.
Meanwhile, cook the glass noodles in boiling water for 6 minutes. Drain, rinse with cold water and return to the pan with a tiny bit of sesame oil.
Whisk together all of the sauce ingredients.
Combine the carrots, noodles, green onion, and sauce in a pan or bowl. Serve with sesame seeds on top. Enjoy!

Seed n’ Green Salad with Lemon-Tahini Dressing

January 8, 2017 by Epicurean Vegan

Next to summertime, I think January is high-salad time (thanks to all those New Year resolutions). I’m a salad gal all the time, but I might as well jump on the bandwagon. I could have called this something more catchy like, Grains n’ Greens, but quinoa is actually the seed that is extracted from the grain. Hence, it’s Seed n’ Green (even though I’m sure I’ve called quinoa a grain many times before). Anyway, quinoa is pretty awesome so it’s an ideal mate for salad fixings. I recommend making the quinoa ahead of time and letting it cool, but feel free to serve this salad warm.

INGREDIENTS:
1 C quinoa
2 C broth or water
6 C baby spinach
1 14-oz can sliced green olives
1 avocado, diced
Pepitas
Lemon-Tahini Dressing
2 Tbs tahini
1 Tbs red miso
1/8 C nutritional yeast
1/8 C lemon juice
1 Tbs chia seeds
1/4 C water (more for thinning out, if necessary)
1/8 tsp black pepper

DIRECTIONS:
Combine the quinoa and broth or water and bring to a boil. Reduce heat to low, cover, and let cook for about 15-20 minutes, or until the liquid has been absorbed. I then transferred the quinoa to a bowl and chilled it in the fridge, uncovered, for about 30-45 minutes. Meanwhile, to make the dressing, combine all of the ingredients in a food processor. Puree until smooth. Transfer to a mason jar or other glass container. Store in the fridge until ready to use. Depending on how long it sits, the chia seeds will thicken the dressing up, so if you want a thinner dressing, whisk in a tad of water.

To make the salad, start with some spinach, then add a scoop or two of quinoa. Top with olives, avocado, pepitas and dressing. Enjoy!

Seed n' Green Salad with Lemon-Tahini Dressing

Prep time

5 mins

Cook time

20 mins

Total time

25 mins

Next to summertime, I think January is high-salad time---thanks to all those New Year resolutions. I'm a salad gal all the time, but I might as well jump on the bandwagon. I could have called this something more catchy like, Grains n' Greens, but quinoa is actually the seed that is extracted from the grain. Hence, it's Seed n' Green (even though I'm sure I've called quinoa a grain many times before. Anyway, quinoa is pretty awesome so it's an ideal mate for salad fixings. I recommend making the quinoa ahead of time and letting it cool, but feel free to serve this salad warm.

Author: Epicurean Vegan

Serves: 4

Ingredients

1 C quinoa
2 C broth or water
6 C baby spinach
1 14-oz can sliced green olives
1 avocado, diced
Pepitas
Lemon-Tahini Dressing
2 Tbs tahini
1 Tbs red miso
⅛ C nutritional yeast
⅛ C lemon juice
1 Tbs chia seeds
¼ C water (more for thinning out, if necessary)
⅛ tsp black pepper

Directions

Combine the quinoa and broth or water and bring to a boil. Reduce heat to low, cover, and let cook for about 15-20 minutes, or until the liquid has been absorbed.
I then transferred to a bowl and chilled in the fridge, uncovered, for about 30-45 minutes. Meanwhile, to make the dressing, combine all of the ingredients in a food processor. Puree until smooth. Transfer to a mason jar or other glass container. Store in the fridge until ready to use. Depending on how long it sits, the chia seeds will thicken the dressing up, so if you want a thinner dressing, whisk in a tad of water.
To make the salad, start with some spinach, then add a scoop or two of quinoa. Top with olives, avocado, pepitas and dressing. Enjoy!

Fennel-Infused Beluga Lentils with Pepita-Tahini Dressing

December 19, 2016 by Epicurean Vegan

Well, I certainly didn’t mean to take such a long break from blogging, but the fall turned out to be quite a busy time for me. I appreciate you sticking with me and I promise to post more regularly in the next few months. So of course, my new recipe would have something to do with lentils! Sorry, I can’t help it. But this recipe actually has lots of different elements than previous lentil recipes. First, I finally got around to trying black lentils, a.k.a. Beluga lentils. I’ve had such a hard time finding this variety of lentils in the past, but came across them in the bulk section of Whole Foods. They are super delicious and retain a firm texture–great for soups, too. Now I get it; people often avoid lentils because of their gassy nature, but there are ways to significantly reduce the gas so you don’t have to miss out on the amazing health benefits of lentils.

Lentils contain raffinose sugars and humans lack the enzyme required to break these sugars down. Because of this, the sugars release carbon dioxide and hydrogen . . . not a fun combo in your intestines. To make eating lentils a more enjoyable experience, you should soak them overnight. If you don’t have time or forget, bring 12 cups of water and 1 cup of lentils to a boil, remove from heat, then cover. Let them sit for 2-3 hours. When you’re ready to cook, drain and rinse the lentils and cook in 3 C of water or broth for 30-40 minutes. Keep in mind, the lentils are not supposed to absorb all the liquid, so taste the lentils for doneness and drain them in a fine mesh strainer.

I used the quick method when I prepared this dish. I also added about 1 Tbs of fennel, which not only added a unique flavor, fennel helps reduce the gas as well.

All right, now that that’s out of the way, are we ready for the recipe?! I assure you, it’s worth the wait!

INGREDIENTS:
1 C black (beluga) lentils
1 Tbs fennel seed
1 Tbs olive oil
3 garlic cloves, minced
2 medium leeks, chopped
1 8-oz can water chestnuts, chopped
4 C fresh spinach, chopped (salad size)
2-3 C white or cremini mushrooms, each cut into 4-6 pieces
Salt and pepper, to taste
Pepitas
Vegan Parmesan (optional)
Pepita-Tahini Dressing
1/3 C pepitas
1/2 C water (more if you’d like to thin the dressing)
2 Tbs tahini
2-1/2 Tbs grapeseed oil
1 Tbs apple cider vinegar
1 Tbs soy sauce or tamari
1 Tbs lime juice
1/4 C fresh cilantro leaves
1 tsp agave
3/4 tsp cumin
1/2 tsp salt
1/4 tsp black pepper
(For a little kick, add some chili powder)

DIRECTIONS:
As mentioned above, pre-soak the lentils with the fennel seeds. When ready to cook, combine 3 cups of water or vegetable broth with the lentils and bring to a boil. Reduce the heat to low, cover, and let simmer for about 30 minutes. Check for doneness. I like lentils to be tender, but still retain some firmness. Meanwhile, in a large skillet, heat the olive oil over medium heat and add the garlic. Saute for 2 minutes, then add the leeks; cook for 3-5 minutes, or until they begin to soften. Add the water chestnuts and cook another 5-7 minutes.

Next, add the mushrooms and spinach and saute over medium-low heat until the spinach begins to wilt. I tend to prefer not overcooking mushrooms–usually just enough to soften them a little. Once the lentils are drained, add them to the skillet and combine everything thoroughly.
To make the dressing, toss everything in a food processor or blender and blend until smooth.

To serve, top individual servings with some pepitas, dressing and vegan Parmesan. Enjoy!

Fennel-Infused Beluga Lentils with Pepita-Tahini Dressing

Cook time

40 mins

Total time

40 mins

Well, I certainly didn't mean to take such a long break from blogging, but the fall turned out to be quite a busy time for me. I appreciate you sticking with me and I promise to post more regularly in the next few months. So of course, my new recipe would have something to do with lentils! Sorry, I can't help it. But this recipe actually has lots of different elements from previous lentil recipes. First, I finally got around to trying black lentils, a.k.a. Beluga lentils. I've had such a hard time finding this variety of lentils in the past, but came across them in the bulk section of Whole Foods. They are super delicious and retain a firm texture--great for soups, too. Now I get it; people often avoid lentils because of their gassy nature, but there are ways to significantly reduce the gas so you don't have to miss out on the amazing health benefits lentils are packed with. Lentils contain raffinose sugars and humans lack the enzyme required to break these sugars down. Because of this, the sugars release carbon dioxide and hydrogen . . . not a fun combo in your intestines. To make eating lentils a more enjoyable experience, you should soak lentils overnight. If you don't have time or forget, bring 12 cups of water and 1 cup of lentils to a boil, remove from heat, then cover. Let them sit for 2-3 hours. When you're ready to cook, drain and rinse the lentils and cook in 3 C of water or broth for 30-40 minutes. Keep in mind, the lentils are not supposed to absorbed all the liquid, so taste the lentils for doneness and drain them in a fine mesh strainer. I used the quick method when I prepared this dish. I also added about 1 Tbs of fennel, which not only added a unique flavor, fennel helps reduce the gas as well. All right, now that that's out of the way, are we ready for the recipe?! I assure you, it's been worth the wait!

Author: Epicurean Vegan

Serves: 4-6

Ingredients

1 C black (beluga) lentils
1 Tbs fennel seed
1 Tbs olive oil
3 garlic cloves, minced
2 medium leeks, chopped
1 8-oz can water chestnuts, chopped
4 C fresh spinach, chopped (salad size)
2-3 C white or cremini mushrooms, each cut into 4-6 pieces
Salt and pepper, to taste
Pepitas
Vegan Parmesan (optional)
Pepita-Tahini Dressing
⅓ C pepitas
½ C water (more if you'd like to thin the dressing)
2 Tbs tahini
2-1/2 Tbs grapeseed oil
1 Tbs apple cider vinegar
1 Tbs soy sauce or tamari
1 Tbs lime juice
¼ C fresh cilantro leaves
1 tsp agave
¾ tsp cumin
½ tsp salt
¼ tsp black pepper
(For a little kick, add some chili powder)

Directions

As mentioned above, pre-soak the lentils with the fennel seeds. When ready to cook, combine 3 cups of water or vegetable broth with the lentils and bring to a boil. Reduce the heat to low, cover, and let simmer for about 30 minutes. Check for doneness. I like lentils to be tender, but still retain some firmness. Meanwhile, in a large skillet, heat the olive oil over medium heat and add the garlic. Saute for 2 minutes, then add the leeks; cook for 3-5 minutes, or until they begin to soften. Add the water chestnuts and cook another 5-7 minutes.
Next, add the mushrooms and spinach and saute over medium-low heat until the spinach begins to wilt. I tend to prefer not overcooking mushrooms--usually just enough to soften them a little. Once the lentils are drained, add them to the skillet and combine everything thoroughly.
To make the dressing, toss everything in a food processor or blender and blend until smooth.
To serve, top individual servings with some pepitas, dressing and vegan Parmesan. 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!

Couscous with Leeks & Shiitake Mushrooms

July 20, 2016 by Epicurean Vegan

Our summer has been awfully busy and I haven’t spent a lot of time experimenting in the kitchen, however, not all great dishes have to take a lot of time. This flavorful meal is ready in about 20 minutes but it certainly doesn’t taste rushed. I used Trader Joe’s Harvest Grain Blend that has Israeli-style couscous, quinoa, orzo, and baby garbanzo beans (which I didn’t even know existed). It only takes 10 minutes to cook. Feel free to use brown rice, quinoa, or even lentils (I recommend brown or green lentils), just keep in mind, the cooking time may vary. Either way, I think you’ll like this perfect-for-a-busy-summer dish!

INGREDIENTS:
16-oz pkg. Harvest Grains Blend, Trader Joe’s (or grain of choice)
3-1/2 C vegetable broth (again, this amount may vary depending on choice of grain)
2 garlic cloves, minced
1-2 Tbs olive oil
2 large leeks, chopped
2 C shiitake mushrooms, cut into 1″ pieces
3/4 C soy sauce or tamari
1 tsp arrowroot
1-1/2 Tbs red wine vinegar
1/2 tsp sesame oil
1 heaping Tbs Dijon
Salt and pepper
Garlic powder
Toasted sesame seeds

DIRECTIONS:
Cook the grains according to package instructions. Meanwhile, heat the olive oil in a large skillet; add the garlic. Cook 2 minutes, then add the leeks. Over medium heat, saute the leeks for about 7-8 minutes, or until they soften and begin to brown. Add the mushrooms and cook another 3-4 minutes.

Season with salt, pepper, and garlic powder. In a small bowl, whisk together the soy sauce, red wine vinegar, sesame oil, and arrowroot. Once well combined, whisk in the Dijon. Add the sauce mixture to the skillet and combine it well with the leeks and mushrooms. It will thicken immediately. Remove from the heat.

To serve, scoop some of the couscous mixture into a bowl, add some leek-mushroom mixture, and top with sesame seeds. Enjoy!

Couscous with Leeks & Shiitake Mushrooms

Prep time

10 mins

Cook time

10 mins

Total time

20 mins

Our summer has been awfully busy and I haven't spent a lot of time experimenting in the kitchen, however, not all great dishes have to take a lot of time. This flavorful meal is ready in about 20 minutes but it certainly doesn't taste rushed. I used Trader Joe's Harvest Grain Blend that has Israeli-style couscous, quinoa, orzo, and baby garbanzo beans (which I didn't even know existed). It only takes 10 minutes to cook. Feel free to use brown rice, quinoa, or even lentils (I recommend brown or green lentils), just keep in mind, the cooking time may vary. Either way, I think you'll like this perfect-for-a-busy-summer dish!

Author: Epicurean Vegan

Serves: 5-6

Ingredients

16-oz pkg. Harvest Grains Blend, Trader Joe's (or grain of choice)
3-1/2 C vegetable broth (again, this amount may vary depending on choice of grain)
2 garlic cloves, minced
1-2 Tbs olive oil
2 large leeks, chopped
2 C shiitake mushrooms, cut into 1" pieces
¾ C soy sauce or tamari
1 tsp arrowroot
1-1/2 Tbs red wine vinegar
½ tsp sesame oil
1 heaping Tbs Dijon
Salt and pepper
Garlic powder
Toasted sesame seeds

Directions

Cook the grains according to package instructions. If you're using the Harvest Grains Blend, it will cook in ten minutes.
Meanwhile, heat the olive oil in a large skillet; add the garlic. Cook 2 minutes, then add the leeks. Over medium heat, saute the leeks for about 7-8 minutes, or until they soften and begin to brown. Add the mushrooms and cook another 3-4 minutes.
Season with salt, pepper, and garlic powder.
In a small bowl, whisk together the soy sauce, red wine vinegar, sesame oil, and arrowroot. Once well combined, whisk in the Dijon. Add the sauce mixture to the skillet and combine it well with the leeks and mushrooms. It will thicken immediately. Remove from the heat.
To serve, scoop some of the couscous mixture into a bowl, add some leek-mushroom mixture, and top with sesame seeds. Enjoy!

Mediterranean Couscous Salad

Mediterranean Couscous Salad

Ingredients

Dressing

Instructions

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Black Rice Salad with Craisins & Shiitakes

Raw Date Granola

Chickpea Salad Tacos

Glass Noodles & Carrots with Peanut-Sesame Sauce

Seed n’ Green Salad with Lemon-Tahini Dressing

Fennel-Infused Beluga Lentils with Pepita-Tahini Dressing

Lentil-Garbanzo Bean Salad with Creamy Garlic-Balsamic Dressing

Couscous with Leeks & Shiitake Mushrooms

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