Posts in category: Plant based food

Farmers Market Couscous Salad

Opt for the best produce you can find for this visually stunning salad, which tastes just as divine as it looks. Chewy couscous is cooked with warming spices and layered on a bed of lettuce alongside carrots, raisins, walnuts, and fresh peas. The tahini mustard dressing tastes like liquid gold and binds all the good-for-you ingredients together.

Break out the big platter or a clear glass bowl and showcase your farmers market haul in this eye-popping layered salad. Warm spices and veggie broth infuse the couscous with rich flavor, while a creamy tahini dressing plays up the dish’s Mediterranean-inspired elements.

INGREDIENTS

• 1½ cups low-sodium vegetable broth
• 1 cup fresh English peas
• ½ teaspoon ground turmeric
• ¼ teaspoon ground ginger
• ⅛ teaspoon ground cinnamon
• 1 cup dry whole wheat couscous
• Sea salt and freshly ground black pepper, to taste
• 2 tablespoons lemon juice
• 2 tablespoons tahini
• 2 teaspoons prepared mustard
• 2 teaspoons chopped fresh chives
• 4 cups packed baby greens
• 1 cup bias-sliced or ribbon-cut multicolor spring carrots
• ½ cup golden raisins
• ¼ cup chopped toasted walnuts

INSTRUCTIONS

1. In a saucepan combine the first five ingredients (through cinnamon). Bring to boiling. Stir in couscous; remove from heat. Cover and let stand 5 minutes. Season with salt and pepper. Let cool.
2. For dressing, in a bowl whisk together lemon juice, tahini, mustard, and 4 to 6 Tbsp. water to reach drizzling consistency. Stir in chives. Season with salt and pepper.
3. On a large platter or in a straight-sided glass bowl layer the greens, couscous mixture, carrots, raisins, and walnuts. Drizzle with dressing.

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

Sun-Dried Tomato And Chickpea Sliders

These handheld sliders are the perfect party appetizer. Grilled zucchini planks sandwich a savory chickpea patty that’s full of Italian herbs and fresh produce. Juicy tomatoes add extra heft and a drizzle of balsamic vinegar adds a touch of sweetness that will leave you licking your fingers for every last crumb.

Put the veggie back in veggie burger with these produce-packed sliders. Mushrooms, chickpeas, zucchini, onion, garlic, and sun-dried tomatoes come together to form the succulent, savory patties, while balsamic-infused zucchini slices serve as buns. These sliders are on the smaller side; if you place them directly on the grill, you run the risk of losing them through the grates. We recommend using a grill pan when cooking them on the grill or on the stove.

Tip: Be sure to reserve the chickpea liquid (aquafaba) before rinsing and draining the chickpeas; you’ll use it to fine-tune the texture of the patty mixture.

INGREDIENTS

• ½ cup chopped onion
• ½ cup coarsely chopped fresh mushrooms
• ½ cup coarsely chopped zucchini
• 1 clove garlic, minced
• ¾ cup no-salt-added chickpeas, rinsed and drained, and liquid (aquafaba) reserved
• ¼ cup chopped sun-dried tomatoes (not oil packed)
• 1 teaspoon Italian seasoning, crushed
• ½ teaspoon lemon zest
• Sea salt and freshly ground black pepper, to taste
• ¼ cup cornmeal
• 1 large zucchini, cut lengthwise into ½-inch-thick planks
• 2 tablespoons balsamic vinegar
• 8 slices roma tomato

INSTRUCTIONS

1. In a large skillet cook the first four ingredients (through garlic) over medium 3 to 4 minutes, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking. Place in a food processor with the chickpeas, sun-dried tomatoes, Italian seasoning, and lemon zest. Cover and pulse until chunky but not pureed. Add 1 to 2 Tbsp. of the aquafaba if the mixture seems dry or isn’t sticking together. Mixture should be moist but not wet. Season with salt and pepper.
2. With wet hands, shape bean mixture into eight patties. Chill at least 20 minutes. Lightly dredge patties in cornmeal to coat.
3. Heat a grill pan over medium-high. Cook sliders 8 to 10 minutes or until browned and heated through, turning once. Brush zucchini planks with some of the balsamic vinegar. Cook in grill pan 4 to 6 minutes or until crisp-tender and grill marks appear, turning once. Cut planks into 16 pieces for “buns.” Place sliders and tomato slices between plank pieces. Drizzle with any remaining vinegar.

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

Greek-Style Stuffed Tomatoes

Greetings from Greece! These juicy stuffed tomatoes are bursting with the Mediterranean flavors of pine nuts, parsley, and dried currants. The tomato shells get deliciously soft and tender in the oven while the brown rice soaks up the stuffing flavors. You’ll definitely be coming back for seconds with this dish.

This classic Greek dish is the perfect vehicle for summer heirloom tomatoes or store-bought on-the-vine tomatoes. For the best flavor, serve the tomatoes slightly warm or at room temperature. Stuffed tomatoes also freeze well, so consider freezing extra during peak tomato season and storing in oven-safe containers. Also note that the recipe calls for cooked short grain brown rice, so be sure to have that ready when it comes time to add the rice.

INGREDIENTS

• 8 medium or large heirloom tomatoes or on-the-vine tomatoes
• ¼ cup pine nuts
• 1 cup chopped yellow onion
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• ¼ teaspoon sea salt
• ⅛ teaspoon freshly ground black pepper
• 1½ cups cooked short grain brown rice
• 1¼ cups coarsely chopped fresh parsley
• 2 tablespoons dried currants

INSTRUCTIONS

1. Preheat oven to 350°F. Cut a thin slice off bottoms of tomatoes so they stand upright. Slice ¼ inch off tops of tomatoes; set tops aside. Using a small spoon or melon baller, scoop out tomato pulp; chop pulp.
2. In a large, dry skillet heat pine nuts over medium 3 to 4 minutes or until golden, stirring occasionally. Remove pine nuts.
3. For stuffing, in the same skillet cook onion in ¼ cup water over medium heat 10 minutes or until translucent. Add tomato pulp, garlic, oregano, salt, and pepper. Cook 5 minutes or until garlic is softened. Stir in rice, parsley, currants, and 3 Tbsp. of the pine nuts. Cook just until rice is heated through. Cool slightly.
4. Fill tomato shells with stuffing. Place in a shallow baking dish; replace tomato tops. Spoon any extra stuffing around tomatoes. Pour enough water into dish to cover bottom. Bake, covered with foil, 30 minutes. Remove foil; bake 10 minutes more.
5. Sprinkle tomatoes with the remaining 1 Tbsp. pine nuts. Serve warm or at room temperature.

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

Polenta And Sweet Potato Mash With Mushroom Sauce

Polenta is a uniquely Mediterranean dish made from boiled stone-ground cornmeal. In this mouthwatering recipe, plain polenta is given a makeover when it’s combined with creamy sweet potatoes and topped with a savory mixture of mushrooms and tomatoes. Sprinkle with toasted pine nuts to add some crunch!

In this mouthwatering dish, juicy cremini mushrooms and blistered cherry tomatoes meld into a hearty base of mashed sweet potato and polenta. Mash to your preference—on the creamy side, or leave it chunky. Look for ready-made tube-style polenta in the pasta aisle or near refrigerated fresh pastas; opt for the lowest-sodium version you can find, and go easy on the salt in the rest of the dish.

INGREDIENTS

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