Posts in category: Coaching

Mediterranean Chickpea Burgers

Sink your teeth into this scrumptious Mediterranean-inspired recipe, which is halfway between a falafel and a veggie burger. The homemade chickpea patties are full of savory spices and piled high with crunchy veggies. The roasted red pepper hummus adds a delicious creamy element that takes these open-face sandwiches to the next level.

Skillet-browned chickpea patties are smothered in sautéed onions and bell peppers, topped with peppery arugula, and served open-faced on toasted hamburger bun halves slathered in homemade roasted red pepper hummus for a Mediterranean-inspired vegan burger. For make-ahead ease, the onions and bell peppers can be sautéed up to three days beforehand, then reheated, and the patties can be prepared and shaped the day before, then sautéed just before serving. You can also try making the burgers with other types of beans and breadcrumbs, depending on your preference and what you have on hand. Serve with Israeli Couscous and Kale Salad.

INGREDIENTS

• 2 (15-ounce) cans no-salt-added chickpeas
• 1 tablespoon grated lemon zest
• 3 tablespoons fresh lemon juice (from 1 to 2 lemons)
• ½ cup whole-wheat panko breadcrumbs
• ¼ cup snipped fresh parsley
• 2 tablespoons snipped fresh oregano
• 4 cloves garlic, minced
• ¼ teaspoon sea salt
• 1 red bell pepper, quartered
• 1 cup sliced red onion
• 1½ cups fresh arugula
• 3 vegan whole-wheat hamburger buns, split and toasted
• 6 tablespoons Sonoran Desert Tepary Bean and Roasted Red Pepper Hummus
• Lemon wedges

INSTRUCTIONS

1. Drain the chickpeas, reserving 3 to 4 tablespoons of the liquid. In a food processor, combine the chickpeas, lemon zest, 2 tablespoons of the lemon juice, breadcrumbs, parsley, oregano, garlic, and salt. Process for 2 minutes or until smooth, adding the reserved chickpea liquid, 1 tablespoon at a time, until mixture begins to come together. Form into six ¾-inch-thick patties.
2. Heat a 12-inch nonstick skillet over medium heat. Add the bell pepper, onion, and ¼ cup water. Cook, covered, for 8 minutes or just until tender, turning once. Cook, uncovered, for 2 to 3 minutes more or until liquid is evaporated and vegetables are starting to brown. Remove from skillet. Wipe out skillet with a paper towel. Add patties, and cook over medium-high heat for 10 to 12 minutes or until golden and heated through, turning once.
3. Cut the bell pepper quarters into thin strips. Toss the arugula with the remaining 1 tablespoon of lemon juice. Spread cut sides of the buns with hummus. Serve patties open-faced on the bun halves, topped with the bell pepper, onion, and arugula. Serve with lemon wedges.

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Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/tasty-vegan-mediterranean-recipes/

Easy Homemade Pita Bread

Whip up a batch of this homemade pita bread to nosh on while you cook your way through this roundup of vegan Mediterranean recipes! Just five simple ingredients come together to create a deliciously fluffy and tender snack. Ideal for dipping into hummus, stuffing with tasty fillings, or toasting into chips.

As long as you have time to let the dough rise, making your own pita bread is much easier than you might think. Plus, it’s fun to watch them puff up in the oven! Serve your homemade pita bread warm with hummus, stuff them with falafels and fresh veggies, or toast them to make chips that you can dip in salsa.

INGREDIENTS

• 1 tablespoon date paste
• 2 teaspoons active dry yeast
• 2 cups whole wheat flour
• 1½ cups unbleached all-purpose flour, plus more for dusting
• 1 teaspoon sea salt

INSTRUCTIONS

1. In a food processor fitted with a dough blade or the bowl of a stand mixer fitted with a dough hook combine date paste, yeast, and 1½ cups lukewarm water. Cover and let stand in a warm place for 10 minutes or until frothy.
2. In a large mixing bowl whisk together flours and salt. Add the flour mixture to the yeast mixture. Mix on medium-low 2 to 3 minutes or until dough begins to pull away from sides of bowl. If using a food processor, transfer dough to the large mixing bowl. Cover bowl with a damp clean cloth. Let stand in a warm place 45 to 60 minutes or until dough has doubled in size.
3. On a lightly floured surface, knead dough about 1 minute. Return dough to bowl, cover with cloth, and let rise 30 minutes more.
4. Preheat oven to 400°F. Line two large baking sheets with parchment paper.
5. Divide dough into 10 equal portions. Dust your hands and the dough with flour; roll each portion into a ball. On a lightly floured surface, roll balls into 6-inch rounds. Place dough rounds on the prepared baking sheets. Loosely cover with damp clean towels. Let rise in a warm place 10 minutes.
6. Bake pitas, uncovered, 4 to 6 minutes or until bottoms are golden. Flip pitas and bake 4 to 6 minutes more or until they puff up. Remove from oven. Let stand until pitas are cool enough to handle. Serve warm or at room temperature.

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Mediterranean Shaved Asparagus Salad

Transform raw asparagus into eye-catching ribbons that bring earthy crunchiness in this flavor-packed arugula salad. Segments of juicy citrus, hearty cannellini beans, and salty olives soak up a tangy mustard vinaigrette.

Shaved asparagus sets this salad apart from all the other bright, bold Mediterranean medleys out there. The raw ribbons (made with a vegetable peeler) have a crunchy texture and a mild, grassy flavor. Be sure to choose the fattest asparagus you can find, since thinner spears will be harder to peel into ribbons. Arugula provides a peppery salad base here, but you could substitute watercress or a mesclun mix. Olive haters need not abstain—simply swap in chopped almonds or cashews, if desired. Toss the salad with the dressing just before serving, as the sauce can cause the asparagus to discolor when left too long.

INGREDIENTS

• 2 pounds thick fresh asparagus spears, trimmed
• 3–4 oranges
• 3 cups baby arugula
• 2 (15-ounce) cans no-salt-added navy or cannellini beans, drained and rinsed
• ¼ cup pitted Kalamata olives, quartered
• 1 tablespoon apple cider vinegar
• 1 tablespoon tahini
• 1 teaspoon Dijon-style mustard
• ¼ teaspoon freshly ground black pepper
• Sea salt

INSTRUCTIONS

1. Cut the asparagus lengthwise into paper-thin ribbons using a vegetable peeler. Reserve the remaining thicker portions for another use.
2. Peel and section 2 oranges. Combine the asparagus ribbons, orange sections, arugula, beans, and olives in an extra-large bowl.
3. Grate 1 teaspoon of zest and squeeze ½ cup of juice from the remaining oranges. Whisk the orange zest and juice, vinegar, tahini, mustard, and pepper in a small bowl. Season with salt and drizzle over arugula mixture; toss to coat.

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Vegan Potato Gnocchi With Mushrooms And Greens

This impressive homemade gnocchi recipe features a tangy parsley-tahini sauce. The pillowy soft pasta is sautéed with meaty mushrooms and tender spinach for a deliciously balanced dish that is sure to impress anyone lucky enough to snag a bite.

The key to light gnocchi is to not overwork the dough or add too much flour: You want pillow-like pasta that melts in your mouth with each bite. A savory mixture of mushrooms and fresh greens adds color and fresh flavor to this vegan gnocchi dish without turning it into a heavy meal. Top it all off with tangy tahini and parsley sauce, and get ready to be transported straight to an Italian trattoria. Serve this restaurant-quality meal at home when you have guests to impress!

Tip: To make ahead, prepare the recipe as directed through Step 4. Freeze gnocchi on a baking sheet and transfer frozen gnocchi to a resealable plastic bag. To prepare, drop frozen gnocchi into boiling water and continue the recipe starting at Step 5.

INGREDIENTS

• 2 lb. russet potatoes, peeled and cut into 1-inch pieces
• 1 tablespoon flaxseed meal
• 1 cup white whole wheat flour, plus more for dusting
• ½ teaspoon regular or sodium-free baking powder
• Sea salt, to taste
• Freshly ground black pepper, to taste
• 1½ lb. assorted fresh mushrooms, sliced (9 cups)
• 4 cups fresh baby spinach or a mix of baby spinach and arugula
• ½ cup chopped fresh parsley
• ⅓ cup tahini
• ¼ cup lemon juice
• 3 cloves garlic
• Crushed red pepper (optional)

INSTRUCTIONS

1. Place potatoes in a large pot; add enough water to cover. Bring to boiling; reduce heat. Simmer 15 to 20 minutes or until tender; drain potatoes. Return to pot; cook over low, stirring gently, 1 to 2 minutes or until potatoes look dry. Transfer to a baking sheet lined with parchment paper. Let cool to room temperature.
2. Meanwhile, in a bowl combine flaxseed meal and 3 tablespoons water. Let stand 15 minutes. In a small bowl combine flour and baking powder; season with salt and black pepper.
3. Press potatoes through a ricer or food mill into a very large bowl. Sprinkle with flour mixture and lightly toss to combine (use hands or a large silicone spatula). Add flaxseed mixture; gently toss to combine. Turn onto a lightly floured surface; gently knead just until smooth. (Do not overwork or add too much flour.) Divide dough into four portions.
4. Line a large baking sheet with parchment paper; lightly dust with flour. Roll each portion into a long, thin rope ¾ to 1 inch thick. Cut into ½-inch pieces. Place pieces on prepared baking sheet. Create ridges in pieces by pressing gently with tines of fork dipped in flour.
5. Bring a large pot of lightly salted water to boiling. Reduce heat to a simmer. Add half of the gnocchi. Return to a simmer. When gnocchi float, use a slotted spoon to transfer them to a tray or shallow baking pan. Repeat with remaining gnocchi.
6. In an extra-large nonstick skillet cook mushrooms over medium, stirring occasionally, until tender and all liquid evaporates. Stir in spinach until just wilted. Add gnocchi; toss to combine. Season with salt and black pepper.
7. For sauce, in a blender or small food processor combine parsley, tahini, lemon juice, and garlic. Blend until smooth. Add water, 1 tablespoon at a time, until sauce is drizzling consistency. Drizzle over gnocchi mixture. If desired, sprinkle with crushed red pepper.

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Greek Salad with Air Fryer Falafel

Who says salads aren’t filling? Freshly air-fried falafels add delicious heft to this recipe, which features classic Mediterranean ingredients. Hearty bulgur, juicy tomatoes, crunchy cucumber, and briny olives create a kaleidoscope of flavors, and a generous drizzle of creamy cashew-based dressing is the perfect finishing touch.

With warm falafel, creamy dressing, and a medley of chopped veggies, this vegan Greek salad is seriously satisfying. Lining the air fryer basket with foil helps the falafel get nicely browned, so don’t skip this step. Serve with whole wheat pita for a heartier meal. Note that this recipe calls for chilled cooked bulgur, so be sure to have that ready to go.

INGREDIENTS

• 1½ 15-oz. cans no-salt-added chickpeas (garbanzo beans), undrained (2¼ cups)
• ⅓ cup shredded zucchini
• ⅓ cup finely chopped onion
• ⅓ cup packed fresh parsley
• 3 tablespoons chickpea flour
• 1½ teaspoons ground cumin
• ¾ teaspoon ground coriander
• Sea salt and freshly ground black pepper, to taste
• 6 cups chopped romaine
• 2 cups chilled cooked bulgur
• 2 cups cherry tomatoes, halved
• 1 cucumber, quartered lengthwise and cut into ½-inch slices
• ¼ cup chopped red onion
• 2 tablespoons slivered Kalamata olives
• ¼ cup raw cashews, soaked 20 minutes in hot water
• ¼ cup white wine vinegar
• 4 teaspoons Dijon mustard
• 2 cloves garlic
• 6 to 8 tablespoons unsweetened, unflavored plant milk, such as almond, soy, cashew, or rice

INSTRUCTIONS

1. Preheat air fryer to 375°F. Drain chickpea liquid (aquafaba) into a bowl. In a food processor combine the chickpeas, 1 Tbsp. of the aquafaba, and the next six ingredients (through coriander). Cover and process until mixture starts to come together and is nearly smooth, stopping to scrape sides of bowl as necessary. Add additional aquafaba as needed to achieve a nearly smooth texture that adheres together. Season with salt and pepper.
2. For falafel, form chickpea mixture into 12 balls (2 Tbsp. each) and flatten to ¾ inch thick. Line air fryer with foil. Place falafel in a single layer on the foil, in batches if necessary. Air-fry 12 to 14 minutes or until firm and browned, carefully turning once.
3. For salad, arrange the next six ingredients (through olives) on a serving platter.
4. For dressing, drain soaked cashews. In a small food processor or blender combine cashews, vinegar, mustard, and garlic. Cover and process until nearly smooth, gradually adding milk until creamy.
5. Serve falafel on salad and drizzle with dressing.

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