Jumbo Chickpea Pancake

Transcription

1 Vegan Delights

2 Breakfast

3 Jumbo Chickpea Pancake

4 Jumbo Chickpea Pancake Ingredients: 1 green onion, finely chopped (about 1/4 cup) 1/4 cup finely chopped red pepper 1/2 cup chickpea flour (aka garbanzo flour/besan) 1/4 tsp garlic powder 1/4 tsp fine grain sea salt 1/8 tsp freshly ground black pepper 1/4 tsp baking powder 1 pinch red pepper flakes (optional) 1/2 cup + 2 Tbsp water For serving: salsa, avocado, hummus, cashew cream Directions: Prepare the vegetables and set aside. Preheat a 10-inch skillet over medium heat. In a small bowl, whisk together the chickpea flour, garlic powder, salt, pepper, baking powder, and optional red pepper flakes. Add the water and whisk well until no clumps remain. I like to whisk it for a good 15 seconds to create lots of air bubbles in the batter.

5 Jumbo Chickpea Pancake Stir in the chopped vegetables. When the skillet is pre-heated (a drop of water should sizzle on the pan), spray it liberally with olive oil or other non stick cooking spray. Pour on all of the batter (if making 1 large pancake) and quickly spread it out all over the pan. Cook for about 5-6 minutes on one side (timing will depend on how hot your pan is), until you can easily slide a pancake flipper/spatula under the pancake and it s firm enough not to break when flipping. Flip pancake carefully and cook for another 5 minutes, until lightly golden. Be sure to cook for enough time as this pancake takes much longer to cook compared to regular pancakes. Serve on a large plate and top with your desired toppings. Leftovers can be wrapped up and placed in the fridge. Reheat on a skillet until warmed throughout.

6 Blueberry Oatmeal Pancakes Ingredients: 1 cup white whole wheat flour 1 Tbsp baking powder 1/2 tsp salt 1/4 tsp ground allspice 1 cup quick cooking oats 1/3 cup unsweetened applesauce 1 1/2 cups unsweetened almond milk (or your fave non-dairy milk) 3 Tbsp pure maple syrup 2 Tbsp canola oil 1 tsp pure vanilla extract 1 1/2 cups frozen blueberries

7 Blueberry Oatmeal Pancakes Directions: Sift flour, baking powder, salt and allspice into a mixing bowl. Mix in the oats. Make a well in the center and add applesauce, milk, maple syrup, oil and vanilla. Stir just until combined. Let batter rest for 5 minutes or so, it will thicken a bit. Fold in the blueberries. Don t worry too much about the blueberries bleeding into the batter, it s no biggie. Cook in waffle iron according to manufacturer directions. In my 8 inch waffle iron, I use a heaping 1/2 cup of batter. Remember to spray or brush the iron with oil in between each waffle.

8 Peanut Butter Granola Ingredients 2 Tbsp Peanut Butter 2 Tbsp Honey or Maple Syrup 1/4 tsp Cinnamon 1/4 tsp Vanilla 1 cup Oats Directions Preheat oven to 325 degrees. Spray cookie sheet with non-stick cooking spray and set aside. Combine peanut butter and honey in a bowl and microwave until peanut butter melts (approximately 20 seconds). Stir. Stir cinnamon and vanilla into peanut butter and honey mixture. Add oats and stir until oats are completely covered in peanut butter mixture.

9 Peanut Butter Granola Spread out oat mixture onto prepared cookie sheet and bake for 7 8 minutes until granola is slightly browned. Let cool until granola is crunchy.

10 Warm & Nutty Cinnamon Quinoa Recipe Ingredients 1 cup organic 1% low fat milk 1 cup water 1 cup organic quinoa (Note: rinse quinoa) 2 cups fresh blackberries, organic preferred 1/2 tsp ground cinnamon 1/3 cup chopped pecans, toasted 4 tsp organic agave nectar

11 Warm & Nutty Cinnamon Quinoa Recipe Directions Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. Stir in blackberries and cinnamon; transfer to four bowls and top with pecans. Drizzle 1 tsp agave nectar over each serving.

12 Appetizers

13 Tomato Avocado Toasts 1 small baguette (5 oz.) 2 Tbsp olive oil 1 ripe avocado Directions Ingredients 1 tsp fresh lemon juice Salt & Pepper 1 pint grape tomatoes, quartered Preheat oven to 350 degrees. Slice baguette diagonally into sixteen 1/2-inch-thick slices; brush both sides with the olive oil. Bake on a baking sheet until golden, about 8 minutes. Mash avocado with lemon juice; season with salt and pepper. Spread on toasted bread; top with grape tomatoes.

14 Brussels Sprouts Sliders Ingredients 6 tbsp olive oil 2 to 3 cloves garlic, pressed 2 large sweet or yellow ½ tsp ground cumin onions, sliced thin ¼ tsp cayenne pepper 20 large brussel sprouts 8 ounces tempeh, cut into (Salt to taste) thin slices 1 tbsp tamari 5 tsp grainy mustard Directions Add 2 tbsp olive oil to large skillet; over medium heat, cook for a minute, then add the onions and a sprinkling of salt. Stir frequently, making sure to stir from the bottom of the pan up, to dislodge any sticking onions. As they darken from yellow to more of a caramel color, lower heat. Keep cooking about minutes until they are at the desired state. Let cool. Preheat the oven to 375 degrees.

15 Brussels Sprouts Sliders Cut the brussel sprouts in half from top to bottom, keeping the two halves close together to use as a pair. Mix together two tbsp olive oil, tamari, pressed garlic, cumin, cayenne and liquid smoke in a bowl to make the marinade. Taking one complete brussel sprouts pair at a time, dip both halves in the marinade. Remove and let sit cut side down on a parchment lined baking sheet. Bake 12 minutes, then turn the sprouts and bake 7 more minutes. Prepare a second parchment lined baking sheet. Pour the marinade into a baking pan and let the tempeh sit in it for 20 minutes, then turn all the pieces and let them marinade another 10 minutes. Remove the tempeh and set them up without touching on the baking sheet. If there is any reserved marinade, brush over the remaining pieces. Bake 12 minutes at 375, gently turn, and bake 5 minutes more. Cool onions, brussel sprouts & tempeh for assembly. Take one half of a brussel sprout, smear with mustard, add a piece of tempeh cut to fit the size of the sprout, add some onions. Take the other half of the brussel sprout and position it so the two spouts are like the buns on a burger, with the cut sides facing each other, and secure with a toothpick. Warm on a baking pan in a 325 degree oven for minutes.

16 Spring Rolls with Carrot-Ginger Dipping Sauce 6 rice-paper wrappers 2 cups radish sprouts 1 red beet, trimmed and thinly sliced crosswise 1 medium carrot, peeled and julienned 1 cucumber, julienned 1 red bell pepper, stem and seeds removed, julienned 3/4 cup coarsely grated daikon Directions Ingredients 3 medium carrots, peeled and coarsely chopped 1 small shallot, quartered 2 Tbsp coarsely grated peeled fresh ginger 1/4 cup rice-wine vinegar (not seasoned) 2 Tbsp soy sauce 1/4 tsp toasted sesame oil Pinch each of coarse salt and freshly ground pepper 1/4 cup vegetable oil 1/4 cup water Make the spring rolls: Soak one rice-paper wrapper in a large bowl of hot water until pliable. Transfer to a work surface. Place one-sixth of the sprouts, beet slices, carrot, cucumber, bell pepper, and daikon on the wrapper, towards the bottom. Fold ends in and roll tightly to enclose filling. Repeat with remaining ingredients to make 5 more rolls.

17 Spring Rolls with Carrot-Ginger Dipping Sauce Dipping Sauce Puree carrots, shallot, ginger, vinegar, soy sauce, sesame oil, salt, and pepper in a food processor until smooth. With machine running, add vegetable oil and then water through the feed tube in a slow, steady stream. Serve sauce with spring rolls.

18 White Bean Dip Ingredients 2 cans (15.5 ounces each) cannellini beans, rinsed and drained 3 Tbsp extra-virgin olive oil, plus more for drizzling 1 to 2 Tbsp red-wine vinegar 1/4 cup water 2 tsp finely chopped fresh rosemary Coarse salt and ground pepper Directions In a food processor, combine beans, rinsed and drained, olive oil, red-wine vinegar, and water. Process until smooth, adding more water if necessary. Add rosemary and pulse until combined. Season with salt and pepper. Transfer to a serving bowl and drizzle with a little oil.

19 White Bean Dip Try pairing this dip with a baguette Slice a baguette 1/2 inch thick, brush with olive oil, and cook in a 350-degree oven until lightly toasted.

20 Soups & Stews

21 Ingredients Pad Thai Soup 3 Tbsp oil 2 cloves garlic, minced 3 oz extra firm tofu, diced 4 cups veggie broth 4 oz rice noodles (also called pad thai noodles) 3 Tbsp soy sauce 1/4 tsp sriracha 1 tbs vegetarian fish sauce (see below for vegan alternative) 1/4 cup roasted peanuts, crushed 1/4 cup green onions Vegan Fish Sauce 1 1/2 cups shredded seaweed (I use wakame) 6 cups water 6 fat cloves garlic, crushed but not peeled 1 Tbsp peppercorns 1 cup mushroom soy sauce 1 Tbsp miso Combine wakame, garlic, peppercorns and water in a large sauce pan and bring to a boil. Lower heat and simmer about 20 minutes. Strain and return the liquid back to the pot. Add soy sauce, bring back to a boil and cook until mixture is reduced and almost unbearable salty. Remove from heat and stir in miso.

22 Pad Thai Soup Directions In a large pot or dutch oven, heat the oil. Add the garlic and stir. Add the tofu, cook until lightly fried about 3 minutes. Add the broth, then add the noodles, soy, sriracha, fish sauce, and peanuts. Cook until noodles have softened, about 5 minutes. Serve topped with peanuts, green onions & red chili flakes.

23 Cauliflower and Chickpea Stew With Couscous Ingredients 2 Tbsp olive oil 1 medium onion, chopped 1 1/2 tsp ground cumin 1/2 tsp ground ginger Kosher salt and black pepper 128-ounce can whole tomatoes 1 15-ounce can chickpeas, rinsed 1 head cauliflower, cored and cut into small florets 1/2 cup raisins 15-ounce package baby spinach, chopped 1 cup couscous

24 Cauliflower and Chickpea Stew With Couscous Directions Heat the oil in a large saucepan over medium heat. Add the onion and cook, stirring occasionally, until it starts to soften, 4 to 5 minutes. Add the cumin, ginger, ½ tsp salt, and ¼ tsp pepper and cook, stirring, until fragrant, 1 minute. Add the tomatoes (crushing with your hands as you add them) and their liquid, chickpeas, cauliflower, raisins, and ½ cup water and bring to a boil. Reduce heat and simmer until the vegetables are tender and the liquid has slightly thickened, 15 to 20 minutes. Fold in the spinach and cook until just wilted, 1 to 2 minutes. Meanwhile, place the couscous in a large bowl. Add 1 cup of hot tap water, cover, and let sit for 5 minutes. Fluff with a fork. Serve with the stew.

25 Directions Peanut Squash Stew 1 cup brown rice 2 Tbsp peanut oil 2 yellow onions, finely chopped (about 2 cups) 1 Tbsp grated fresh ginger 1 small green serrano chili, finely chopped 3 cloves garlic, finely chopped 2 tsp kosher salt 1 tsp ground cumin Ingredients 4 cups vegetable broth 2 1/2 cups canned tomato puree 1/2 cup smooth peanut butter 1 medium acorn squash, peeled, seeded, and cut into 1-inch-thick crescents 2 Tbsp brown sugar 2 16-ounce cans blackeyed peas, rinsed 2 Tbsp chopped roasted peanuts Heat the oil in a skillet over medium heat. Add the onions and cook about 15 minutes. Add the ginger, chili, garlic, salt, and cumin. Cook 5 minutes more, stirring occasionally. Add the broth, tomato puree, peanut butter, acorn squash, and sugar. Cook over medium heat, covered, until the squash is tender, about 30 minutes. Add the black-eyed peas and heat through. Transfer half the stew to a small saucepan and add the chicken (if using). Sprinkle with the peanuts and serve with the rice.

26 Peanut Squash Stew

27 Entrées

28 Zucchini, Potato & Tomato Casserole Carmelize Onions 2 Tbsp vegan Margarine 1 large Onion, sliced & caramelized until golden brown Prepare Baking Dish Aluminum Foil Cooking Spray Filling 2 medium Potatoes, sliced ¼ thick 2 medium Zucchini, sliced ¼ thick 4 Roma or Plum Tomatoes, sliced ¼ thick 1 tsp Salt ¾ tsp Pepper 2 Tbsp vegan Margarine, melted ⅓ cup Vegan Parmesan, (we use Go Veggie brand) Directions Preheat oven to 375 degrees. Melt 1 Tbsp of vegan margarine in a medium skillet over medium heat. Add onions and saute for minutes until tender and caramelized. Spray quiche pan or round baking dish with cooking spray. Spoon caramelized onions into the pan & spread evenly.

29 Zucchini, Potato & Tomato Casserole Toss potatoes, zucchini and tomato slices with salt & pepper. Arrange in a single layer over the onions, alternately and overlapping slightly. Drizzle with melted vegan margarine, cover with foil and bake for 30 minutes. Remove foil and sprinkle with vegan Parmesan. Do not cover and bake for an additional minutes or until golden brown. Let stand for 10 minutes before serving.

30 Ingredients Kale, Black Bean & Avocado Burrito Bowl Brown rice 1 cup brown rice, rinsed ¼ tsp salt Lime marinated kale 1 bunch curly kale, chopped ¼ cup lime juice 2 Tbsp olive oil ½ jalapeño, seeded and finely chopped ½ tsp cumin ¼ tsp salt Avocado salsa verde 1 avocado, pitted and sliced into big chunks ½ cup mild salsa verde (any good green salsa will do) ½ cup fresh cilantro leaves 1 lime, juiced Seasoned black beans 2 cans black beans, rinsed and drained (or 4 cups cooked black beans) 1 shallot, finely chopped (or ⅓ cup chopped red onion) 3 cloves garlic, pressed or minced ¼ tsp chili powder ¼ tsp cayenne pepper (optional)

31 Kale, Black Bean & Avocado Burrito Bowl Garnish Cherry tomatoes, sliced into thin rounds Hot sauce (optional)

32 Directions Kale, Black Bean & Avocado Burrito Bowl Cook the rice: bring a big pot of water to a boil, dump in rinsed brown rice and boil, uncovered, for 30 minutes. Turn off the heat, drain the rice and return it to the pot. Cover and let the rice steam in the pot for 10 minutes, then fluff the rice with a fork and season with ¼ tsp salt, or more to taste. Make the kale salad: whisk together the lime juice, olive oil, chopped jalapeño, cumin and salt. Toss the chopped kale with the lime marinade in a mixing bowl. Make the avocado salsa verde: in a food processor or blender, combine the avocado chunks, salsa verde, cilantro and lime juice and blend well.

33 Kale, Black Bean & Avocado Burrito Bowl Warm the beans: in a sauce pan, warm 1 Tbsp olive oil over medium-low heat. Sauté the shallot and garlic until fragrant, then add the beans, chili powder and cayenne pepper. Cook until the beans are warmed through and softened, stirring often, about 5 to 7 minutes. If the beans seem dry at any point, mix in a little splash of water. To serve, spoon generous portions of rice, beans and kale salad into a bowl along with a couple spoonfuls of avocado salsa verde. Garnish with chopped cherry tomatoes.

34 Thai-Style Tilapia Ingredients 1/2 cup coconut milk 6 whole almonds 2 Tbsp chopped white onion 1 tsp ground ginger 1/2 tsp ground turmeric 1 tsp chopped fresh lemon grass 1/4 tsp salt 4 (4 ounce) fillets tilapia salt and pepper to taste 1/2 tsp red pepper flakes, or to taste

35 Directions Thai-Style Tilapia In a food processor or blender, combine the coconut milk, almonds, onion, ginger, turmeric, lemon grass, and 1/4 tsp of salt. Process until smooth. Heat a large non-stick skillet over medium-high heat. Season the fish fillets with salt and pepper on both sides, then place them skin-side up in the skillet. Pour the pureed sauce over the fish. Use a spatula to coat the fish evenly with the sauce. Sprinkle with red pepper flakes. Reduce heat to medium, cover, and simmer for about 15 minutes, until the puree is thickened and fish flakes easily with a fork.

36 Walnut Tacos Ingredients 1 cup walnuts 1 Tbsp olive oil 1 Tbsp tamari or soy sauce 1 tsp oregano 1 tsp cumin 1/2 tsp chili powder 1/4 tsp salt 1/8 tsp cayenne Directions Combine all of the ingredients and process until desired consistency. Roll up in tortillas with salsa, avocado, vegan cheese or anything else desired!

37 Vegan Burritos Ingredients 2 Tbsp Extra-Virgin Olive Oil 1 Red Bell Pepper, deseeded & sliced into thin strips 1 Yellow bell pepper, deseeded & sliced into thin strips 1 Red onion, thinly sliced into 1/2 moons 1 zucchini, thinly sliced 1-15oz can organic black beans, or 1-1/2 cups cooked 1-15oz can fire roasted diced tomatoes 2 tsp ground cumin 1 Tbsp chili powder blend 1/2 tsp sea salt Freshly ground black pepper to taste 1 c. quinoa or brown rice, cooked 1 pkg. Tortillas

38 Vegan Burritos Directions Rinse quinoa or brown rice, and prepare according to package directions. While quinoa/rice is cooking, heat 1 Tbsp of the Olive oil in a large skillet. Add peppers & onions and sauté until soft about 3-5 minutes. Add zucchini, cumin, chili powder and sea salt and continue cooking for 2 more minutes, stirring to incorporate all the spices with the peppers & onions.

39 Vegan Burritos Add tomatoes and stir to mix. Lower heat and cover, cooking for about 5 minutes until peppers are really soft. Remove from heat. Add beans to pan and stir. To Assemble Heat tortilla shell over low open flame on stove to soften. Place the tortilla on a flat surface. Spread a very small amount of Daiya cheese (if using) over entire tortilla. Add 1 scoop of pepper, onion & bean mixture to bottom 1/3 of tortilla. Top with 1 scoop of quinoa or rice. Add avocado (optional) or tempeh bacon and roll it up!

40 Desserts

41 1¼ c flour ½ tsp salt 6 Tbsp shortening, chilled 1.5 Tbsp vegan butter, chilled 3-5 Tbsp ice water 1.5 c pecan halves ½ Tbsp vegan butter pinch of salt Vegan Pecan Pie Ingredients 10 saltines, crumbled ½ c water 2½ Tbsp vegan butter 1¼ c sugar ¼ c light corn syrup 2 tsp vanilla 3 Tbsp applesauce or pumpkin puree 3 Tbsp cornstarch Directions Preheat oven to 425 F. In a medium bowl, sift together flour and salt. Using a pastry cutter, cut in shortening and butter until pea-sized. Sprinkle with 3 Tbsp ice water and stir until dough comes together in a ball, adding more ice water as needed. (Use as little water as possible and handle the dough as little as possible, so as not to end up with a tough crust!) Roll out dough on a lightly floured surface. Transfer to 9 pie plate; trim and shape edges. Prick crust with a fork and fill with pie weights; bake for 5 minutes. Remove pie plate from oven and set aside. Reduce oven temperature to 325 F. In a heavy skillet on medium heat, melt butter. Add pecan halves and salt and toss, stirring occasionally

42 Vegan Pecan Pie until pecans are toasted. Turn off heat and set aside. In a small bowl, stir together crackers and water. Let water absorb, then put mixture in a food processor with vegan butter, sugar, corn syrup, vanilla, applesauce or pumpkin puree, and starch. Process until mixture is relatively smooth. Pour mixture into saucepan over high heat and bring to a boil, stirring constantly. When mixture boils, lower heat slightly and cook for 2 more minutes, stirring to make sure nothing burns to the bottom of the pan. Fold in pecans. Remove pie weights, then pour filling into crust. Bake for 50 minutes. Cool fully, a couple of hours, before slicing and serving.

43 Chewy Lemon Oatmeal Cookies Ingredients 10 dates, pitted 1 cup unsweetened applesauce 1½ tsp apple cider vinegar 1 cup rolled oats 1 cup oat flour ½ cup quick-cooking oats ¾ cup roughly chopped walnuts 2 Tbsp grated lemon zest (from about 2 lemons) 2 tsp natural cocoa powder 1 tsp vanilla powder ½ tsp baking soda Pinch of sea salt Directions Preheat the oven to 275 F. Line 2 baking sheets with parchment paper.

44 Chewy Lemon Oatmeal Cookies Place the dates in a medium bowl and cover with hot water. Set aside to soak for 20 minutes. Drain any excess water from the bowl and transfer the dates to a blender or food processor. Add the applesauce and vinegar and blend into a paste. Set aside. In a large bowl, stir together the rolled oats, oat flour, quick-cooking oats, walnuts, lemon zest, cocoa powder, vanilla powder, baking soda, and salt. Add the date and applesauce paste and use a wooden spoon to mix lightly but well. The mixture should be on the dry side. Scoop a golf-ball-size portion of dough with your hands. Gently roll it into a ball and then pat it flat; be very gentle and do not compact it. Place the round on the prepared baking sheet and repeat with the remaining dough. Bake until the tops of the cookies appear crispy and browned, 35 to 45 minutes. Transfer to a wire rack to cool.

45 Rasberry Truffle Brownies Ingredients ½ cup raspberry jam ½ cup evaporated cane juice or cane sugar ½ cup unsweetened applesauce 2 tsp pure vanilla extract ½ tsp almond extract 1½ cups whole wheat pastry flour ¼ cup unsweetened cocoa powder ¼ tsp baking powder ½ tsp baking soda ¼ tsp salt 1 cup raspberries, frozen or fresh Directions Preheat the oven to 350ºF. Line an 8 x 8-inch pan with a 10-inch square of parchment paper or have ready an 8 x 8-inch nonstick or silicone baking pan. Melt the chocolate in either a double boiler or the microwave. Set aside.

46 Rasberry Truffle Brownies In a large mixing bowl, vigorously mix together the jam, sweetener, and applesauce. Stir in the vanilla, almond extract, and the melted chocolate. Sift in the flour, cocoa powder, baking powder, baking soda, and salt. Mix very well until a stiff dough forms. Fold in the raspberries. Spread the mixture into the prepared pan. It will be very thick; you ll need to use your hands to even the batter out in the pan. Bake the brownies for 16 to 18 minutes. Remove them from the oven and let cool completely. These taste especially good and fudgy after being refrigerated for a few hours.

47 Raw Apple Crumble Ingredients Crumble Topping ½ cup walnuts 2 pitted Medjool dates (or 4 Deglet Noor), chopped Diced Apple Filling 4 apples, peeled and diced 1 Tbsp lemon juice Applesauce (tossed with diced apples) 2 apples, peeled and diced (see Notes) 2 Tbsp fresh lemon juice 5 pitted Medjool dates (or 10 Deglet Noor), chopped ¼ cup raisins ¼ teaspoon cinnamon ¼ teaspoon ground nutmeg

48 Raw Apple Crumble Directions To make the crumble topping: Blend the walnuts and dates in a food processor to make crumbly nuggets similar in size to Grape Nuts cereal. Spoon into a small bowl and set aside. To make the filling: Toss the 4 peeled, diced apples with 1 Tbsp of lemon juice, and set aside in a bowl. Next, blend all of the sauce ingredients in the food processor: 2 apples, 2 Tbsp of lemon juice, plus the dates, raisins, cinnamon, and nutmeg. Toss this mixture with the sliced apples. To serve, spoon into dessert dishes and sprinkle with the date-nut crumble topping. Note: Use a good eating apple, such as a Gala, Fuji, or Pink Lady in this recipe, or a mix.

49 The End Happy Eating!