Quick Hummus And Quinoa Wraps

Quick Hummus And Quinoa Wraps

Quick Hummus And Quinoa Wraps

Need a fortifying meal in a hurry? With cooked quinoa and hummus on hand, these tasty wraps come together in just 15 minutes. Just add tomato and spinach (or the veggies of your choosing). And that’s a wrap! Quinoa and hummus make a surprisingly tasty flavor pairing. Roll them up in a tortilla with fresh spinach and tomato for a great make-and-take lunch. We recommend our Sweet Potato HummusSonoran Desert Tepary Bean and Roasted Red Pepper Hummus, or Herbed Hummus, but you can use any oil-free spread of your choosing.

INGREDIENTS

  • 4 10-inch whole wheat flour tortillas
  • 2 cups hummus or other desired spread
  • 1 cup cooked quinoa or desired whole grain
  • 2 cups fresh spinach
  • 2 medium tomatoes, thinly sliced

INSTRUCTIONS

  1. In a dry skillet heat tortillas, one at a time, on both sides until warm.
  2. Spread tortillas with hummus (or desired spread), using ½ cup for each tortilla, and top with quinoa. Divide spinach and tomatoes among tortillas; roll up tortillas.
  3. Serve immediately, or wrap in waxed paper or plastic wrap and store in refrigerator up to 2 days.

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New American Veggie Cheeseburgers

New American Veggie Cheeseburgers

New American Veggie Cheeseburgers

Cooked quinoa and whole grain bread crumbs keep these veggie patties moist and bound together, because no one wants a crumbly, dry veggie burger! For the full vegan cheeseburger experience, drizzle with potato-based cheese sauce, and for extra pep, add tangy grilled red onions and red peppers. Note: These take a little time to put together but are well worth the effort. Notes one happy reviewer: “Delicious. Every bit.”

Tired of dry, bland veggie burgers? We’ve got you. These homemade vegan cheeseburgers feature tasty veggie patties formed with a hearty combination of sautéed vegetables, quinoa, and bread crumbs, seasoned with savory vegan Worcestershire sauce and fresh herbs. Topped with a finger-licking-good potato-based “cheese” sauce and a tangy pepper-onion medley, you’ll want to make these open-faced beauties again and again. Serve with a side of coleslaw or baked french fries to really step up your burger game!

INGREDIENTS

  • 2 cups finely chopped onions
  • 11 to 13 cloves garlic, minced
  • 1 large carrot, cut into ½-inch pieces
  • 2 stalks celery, cut into 1-inch pieces
  • 1 bell pepper (any color), cut into 1-inch pieces
  • 6 oz. green beans, cut into 1-inch pieces
  • 6 oz. fresh trumpet mushrooms, cut into 1-inch pieces
  • ¼ cup finely chopped fresh parsley
  • 3 tablespoons vegan Worcestershire sauce
  • 4 tablespoons + 1 teaspoon white wine vinegar
  • 1 tablespoon finely chopped fresh thyme or ½ teaspoon dried thyme
  • 1 tablespoon smoked paprika
  • ½ teaspoon freshly ground black pepper
  • 1 cup cooked quinoa or millet
  • ½ cup whole wheat flour or brown rice flour
  • ½ cup whole wheat bread crumbs
  • ½ teaspoon sea salt
  • 1 large red onion, cut into ¼-inch-thick slices
  • 2 large green bell peppers, cut into ¼-inch-thick slices
  • 2 medium Yukon gold potatoes
  • 1½ cups unsweetened, unflavored plant-based milk
  • ½ cup nutritional yeast
  • 5 whole grain burger buns

INSTRUCTIONS

  1. Preheat oven to 400°F. Line two baking sheets with silicone baking mats.
  2. In a large skillet combine chopped onions, minced garlic (reserving one clove for Cheese Sauce), and ¼ cup water. Cook over medium-low 5 to 7 minutes or until onion is translucent.
  3. In a food processor combine the next five ingredients (through mushrooms). Pulse until vegetables are uniform ¼-inch bits. Transfer vegetables to skillet; add parsley, Worcestershire sauce, 1 tablespoon of the vinegar, the thyme, paprika, and black pepper. Cook 15 minutes or until vegetables are tender and most of the liquid is cooked off.
  4. Add quinoa, flour, bread crumbs, and salt; mix well. Cook 5 minutes more. Remove from heat; cool 10 minutes.
  5. Place a 2 ½-inch round patty mold or cookie cutter on one of the prepared baking sheets. Fill the mold with about ½ cup of the vegetable mixture; press with the back of a spoon to compact. Carefully remove mold. Repeat to make a total of 10 patties on the baking sheet.
  6. Bake burgers on middle rack in oven 20 minutes.
  7. For toppings, in a bowl combine sliced red onion, sliced bell peppers, and 2 tablespoons vinegar; mix well. Arrange vegetables on the second baking sheet. Bake on top rack in oven 20 minutes.
  8. For Cheese Sauce, peel the potatoes and cut into 1-inch cubes. Place potatoes in a steamer basket in a large saucepan. Add water to pan to just below basket. Bring to boiling. Steam, covered, 10 to 15 minutes or until very tender. Transfer potatoes to a blender; cool. Add the plant-based milk, nutritional yeast, the remaining vinegar, and remaining minced garlic. Blend just until smooth. Season with sea salt and freshly ground black pepper. Transfer sauce to a saucepan; heat until thick and warmed through.
  9. Split buns and warm them in a toaster or skillet. Top each bun half with a burger, onion-pepper mixture, and Cheese Sauce.

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Thai Grain Bowls

Thai Grain Bowls

Thai Grain Bowls

Get delicious Thai flavor in less time than it takes to order takeout with this nourishing grain bowl. Tricolor quinoa offers an earthy base, raw cabbage lends crunch, and tender veggies offer fresh, savory flavor. The spicy, lime-infused sauce really cranks things up a notch. Top with peanuts, cilantro, and sriracha. Get the table set now; you’ll be chowing down in 25 minutes or less. Writes a reviewer, “Super tasty and very presentable.”

Grain bowls are all about creating layers of flavor, texture, and color. This Thai-inspired version combines a medley of fresh vegetables with a light but flavorful sauce that weaves bright citrus and spicy heat throughout the dish. A bed of tricolor quinoa (or any other whole grain you have on hand) and crunchy cabbage form the perfect base to pile your veggies high. Sprinkle everything with peanuts, cilantro, and a little extra sriracha if you like it hot!

INGREDIENTS

  • 2 cups fresh green beans or cut-up long beans
  • 8 oz. fresh button mushrooms, quartered
  • 1 cup chopped red onion
  • 1 medium bell pepper, sliced
  • ½ cup low-sodium vegetable broth
  • 2 tablespoons lime juice
  • 1 tablespoon pure maple syrup
  • 1 tablespoon sriracha sauce
  • 2 teaspoons arrowroot powder
  • 6 tablespoons chopped fresh cilantro
  • Sea salt, to taste
  • Freshly ground black pepper, to taste
  • 4 cups sliced napa cabbage or red cabbage
  • 6 cups hot cooked tricolor quinoa
  • 2 tablespoons chopped unsalted peanuts

INSTRUCTIONS

  1. In an extra-large skillet cook green beans, mushrooms, onion, and bell pepper over medium 4 to 5 minutes or until green beans are crisp-tender, stirring occasionally and adding water, 1 to 2 tablespoons. at a time, as needed to prevent sticking.
  2. For sauce, in a small saucepan combine the next five ingredients (through arrowroot powder). Cook over medium 2 to 3 minutes or until thickened. Stir in half of the cilantro. Season with salt and black pepper.
  3. Arrange cabbage, quinoa, and sautéed vegetables in four bowls. Drizzle with sauce and sprinkle with the remaining cilantro and the peanuts.

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Stone Fruit And Quinoa Breakfast Cookies

Stone Fruit And Quinoa Breakfast Cookies

Stone Fruit And Quinoa Breakfast Cookies

If you’ve never baked with quinoa, you’re in for a treat. The airy, tender grains of cooked quinoa add bulk and a pleasing moist texture, while allowing the flavors of stone fruit, orange, and fresh ginger to take center stage. Note: If you don’t have fresh fruit, frozen works too. When cookies are as wholesome and healthful as these, you can enjoy them any time of day. These hearty quinoa cookies, which are fragrant with fresh fruit and ginger, taste incredible warm out of the oven. Stored in an airtight container, they’ll stay fresh for five days.

INGREDIENTS

  • 1 orange
  • ⅓ cup pure cane sugar
  • ¼ cup almond butter
  • 1 tablespoon cider vinegar
  • 2 teaspoons grated fresh ginger
  • 1 teaspoon baking powder
  • ¼ teaspoon sea salt
  • 1½ cups cooked quinoa
  • ¾ cup whole wheat flour
  • ½ cup fresh or thawed frozen stone fruit, cut into ½-inch pieces

INSTRUCTIONS

  1. Preheat oven to 350°F. Line two cookie sheets with parchment paper. Remove 1 tablespoon of zest from the orange. Peel and cut the orange into pieces.
  2. In a food processor, combine orange zest and pieces and the next six ingredients (through salt). Cover and process until smooth. Transfer the mixture to a large bowl. Stir in the quinoa and flour until combined. Fold in the stone fruit.
  3. Drop dough 2 inches apart onto the prepared cookie sheets, using 2 tablespoons for each cookie. Bake 40 minutes or until edges are light brown. Remove and cool the cookies on wire racks.

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Spinach-Potato Tacos recipe

Spinach-Potato Taco Recipe to Die For

This Spinach-Potato Tacos Recipe is Easy to Make

One of the best parts of understanding the health benefits of a whole-food plant based diet is that you stop freaking out about carbs and can enjoy tasty carb-on-carb meals like these potato tacos.

Traditional Mexican tacos are much more than ground beef and sour cream in a fried shell. There are many, many ways to make tacos—in my opinion, this is one of the best.

INGREDIENTS

  • 2 large yukon gold potatoes, scrubbed and cut into small dice
  • 1 (10-ounce) package frozen spinach, thawed
  • 1 large onion, diced
  • 1 medium poblano pepper, seeded and diced
  • 2 cloves garlic, minced
  • 2 teaspoons ground cumin
  • 1 cup unsweetened, unflavored plant milk
  • 3 tablespoons nutritional yeast
  • Sea salt and freshly ground black pepper
  • 12 corn tortillas
  • ½ cup chopped fresh cilantro

INSTRUCTIONS

  1. Place the potatoes in a medium saucepan and add water to cover. Bring to a boil, then reduce the heat to medium-low and simmer, covered, until the potatoes are tender when pierced with the tip of a sharp knife, 10 to 12 minutes. Drain well and set aside.
  2. Meanwhile, lay a clean kitchen towel or several layers of paper towel on the counter and place the thawed spinach at the bottom of one short end. Roll up the spinach in the towel and, holding it over the sink, twist either end of the roll to squeeze out as much liquid from the spinach as you can. Unroll and set aside.
  3. In a large skillet, cook the onion and poblano pepper over medium heat, stirring occasionally and adding water 1 to 2 tablespoons at a time as needed to keep the vegetables from sticking, until softened, 7 to 8 minutes. Add the garlic and cumin and cook until fragrant, about 1 minute.
  4. Add the reserved spinach and potatoes along with the plant milk and nutritional yeast. Season to taste with salt and pepper and cook until heated through, 2 to 3 minutes. Remove from the heat and set aside.
  5. Meanwhile, heat a large nonstick skillet over medium heat. Add as many corn tortillas to the pan as will fit in a single layer and heat for a few minutes to warm the tortillas through. Remove them from the pan and set them aside, covered with a clean kitchen towel to keep warm. Repeat with the remaining tortillas.
  6. To serve, place the tortillas on individual serving plates or a large platter and divide the potato mixture among them, spooning it onto the center of each. Sprinkle with cilantro and serve.

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Green Pea Guacamole

Green Pea Guacamole

Green Pea Guacamole

For a low-fat, avocado-free guacamole, try this tasty blend of frozen green peas and classic add-ins like fresh garlic, lime, cilantro, cumin, and hot sauce. For a low-fat, avocado-free guacamole, try this tasty blend of frozen green

No avocados? No problem. This FOK fan-favorite recipe is a tasty blend of frozen green peas and classic guacamole add-ins like fresh garlic, lime, cilantro, cumin, and hot sauce. The result is an ultra light and creamy dip that doubles as a delicious sandwich spread. For a low-fat, avocado-free guacamole, try this tasty blend of frozen greegree Pea Guacamole

INGREDIENTS

  • 2 cups frozen green peas, thawed
  • 1 teaspoon crushed garlic
  • ¼ cup fresh lime juice
  • ½ teaspoon ground cumin
  • 1 tomato, chopped
  • 4 green onions, chopped
  • ½ cup chopped fresh cilantro
  • ⅛ teaspoon hot sauce
  • Sea salt

INSTRUCTIONS

  1. Blend the peas, garlic, lime juice, and cumin in a food processor until smooth.
  2. Transfer the mixture into a bowl and stir in the tomato, green onion, cilantro, and hot sauce. Add salt to taste.
  3. Cover and refrigerate for at least 30 minutes, to allow the flavors to blend.

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Herbed Fingerling Potatoes

Herbed Fingerling Potatoes

Herbed Fingerling Potatoes

One of the tricks to cooking great-tasting food without oil is learning new cooking methods. In this recipe, all the cooking is done on the stovetop, yet it seems like the potatoes have been roasted in oil. This recipe uses a lot of fresh herbs, but you can make it with dried herbs instead. Use only half the quantity for dried herbs as indicated for the fresh herbs.

INGREDIENTS

  • 1 ½ pounds fingerling potatoes, scrubbed
  • 1 cup vegetable broth
  • 1 tablespoon fresh marjoram
  • 1 tablespoon fresh thyme
  • 1 teaspoon fresh rosemary
  • 1 teaspoon onion flakes
  • 1 teaspoon garlic powder
  • sea salt
  • ground black pepper
  • 1 tablespoon fresh chives

INSTRUCTIONS

  1. Add the potatoes to a saucepot and fill with enough water to cover the potatoes. Bring to a boil and cook on medium-high heat, covered, for 20 minutes until the potatoes are tender when poked with a fork.
  2. In the meanwhile, place the broth, marjoram, thyme, rosemary, onion flakes, and garlic powder in a saucepan. Mix well and let stand until the potatoes are ready.
  3. Drain the potatoes and run under cold water until cool enough to handle. Cut them lengthwise into halves.
  4. Bring the broth to a boil, add the potatoes, stir well, and cook for about 5 minutes on medium-high heat, stirring occasionally, until the broth is absorbed by the potatoes.
  5. Sprinkle with salt, pepper, and chives and serve warm.

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Potato Pancakes

Potato Pancakes

Potato Pancakes

These crispy, gluten-free potato and zucchini pancakes are baked, not fried, and would make a great St. Patrick’s Day brunch or lunch.

Here’s my plant-based version of potato pancakes, a recipe that traditionally consists of shallow-fried grated potato, flour, and egg. My recipe here is free of the ingredients that damage our arteries. As a plant lover, I prefer dairy-free toppings, such as the traditional applesauce, or nontraditional choices like salsa, guacamole, or hummus.

INGREDIENTS

  • 2 russet potatoes, grated
  • 1 large zucchini, grated
  • ½ yellow onion, grated
  • ½ cup oat flour
  • 1 teaspoon baking powder
  • ½ teaspoon freshly ground black pepper

INSTRUCTIONS

  1. 1. Preheat oven to 425 degrees. Cover two sheet pans with parchment paper.
  2. Spread half of the grated vegetables on a clean kitchen towel, then roll and wring the towel to draw out the excess moisture. Transfer to a large mixing bowl. Repeat with the remaining vegetables.
  3. In a small bowl, combine the oat flour, baking powder, and pepper. Add to the vegetable bowl, and mix well, using your hands to evenly distribute the flour and baking powder.
  4. Scoop about ¼ cup of potato mixture, and hand-shape it into a semi-tight ball. Flatten with your palms, and place the pancake onto the prepared pan. Repeat with the remaining mix, spacing the pancakes about 2 inches apart.
  5. Bake for 12 minutes. Flip and bake for another 12 minutes, or to your desired level of crispness. Serve at once. Top with the condiment of your choice.

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Herbed Hummus

Herbed Hummus

Herbed Hummus

This delicious dip is much lower in fat than traditional hummus. Enjoy it inside Veggie Wraps, for snacking as a complement to raw vegetable sticks, or as a topping for baked potatoes. With fresh basil, tarragon, parsley, and chives, herbs are the name of the game in this exquisite hummus.

INGREDIENTS

  • 1 cup fresh basil leaves, lightly packed and blanched
  • ½ cup fresh tarragon leaves, lightly packed and blanched
  • 4 cups cooked garbanzo beans
  • 1 cup vegetable broth
  • ½ cup fresh flat-leaf parsley leaves, lightly packed
  • Juice of 1 lemon
  • 2 tablespoons sesame seeds, toasted
  • 2 cloves garlic
  • ¼ cup chopped chives

INSTRUCTIONS

  1. Pat the basil and tarragon dry and coarsely chop them. Transfer to a food processor. Add the beans, broth, parsley, lemon juice, sesame seeds, and garlic and process until the desired consistency is achieved. Stir in the chives. Stored in a sealed container in the refrigerator, Herbed Hummus will keep for 4 days.

    Note: Most food processors don’t do a good job of chopping chives, as the chives tend to get wound around the base of the blade. That’s why I suggest you chop them by hand.

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Green Goddess Grain Bowls

Green Goddess Grain Bowls

Green Goddess Grain Bowls

Celebrate all things green with this sorghum grain bowl topped with cool green veggies and a drizzle of avocado-based Green Goddess Dressing. These bountiful bowls combine the star nutrition power of whole grain sorghum and beans with cool green veggies, such as arugula, avocados, cucumbers, asparagus, and pumpkin seeds. Plus, it’s topped with a plant-based Green Goddess Dressing that is as tasty as it is pretty.

INGREDIENTS

  • ¾ cup dry whole grain sorghum
  • 1½ medium cucumbers, unpeeled
  • 1½ tablespoons unsweetened, unflavored plant-based milk
  • 1¼ large ripe avocados
  • 3 tablespoons chopped assorted fresh herbs (e.g., dill, parsley, oregano, basil, thyme, cilantro)
  • 1 stalk scallion, white and green parts, diced
  • 1 small garlic clove
  • Pinch white pepper
  • 2 tablespoons freshly squeezed lemon juice
  • 1 bunch fresh asparagus, trimmed
  • 4 cups packed baby arugula leaves
  • 1 15-ounce can white beans (such as Great Northern or cannellini), rinsed and drained
  • ¼ cup pumpkin seeds

INSTRUCTIONS

  1. Cook sorghum according to package directions and cool, draining any remaining liquid.
  2. Meanwhile, make Green Goddess Dressing: Dice enough cucumber to yield ¼ cup (leaving peel on). To the container of a small blender add the diced cucumber; the milk; ¼ of an avocado, sliced; and the next five ingredients (through lemon juice). Process until smooth. Place in an airtight container and refrigerate until serving time.
  3. Slice the remaining cucumber.
  4. Blanch asparagus by cooking it in boiling water for 3–4 minutes, until tender, but bright green; set aside.
  5. Arrange 1 cup arugula at the bottom of each of four large, individual serving bowls. Arrange over the arugula leaves in each bowl a quarter of the beans, sorghum, avocado slices, cucumber slices, and asparagus.
  6. Top each bowl with a dollop of Green Goddess Dressing and a sprinkling of pumpkin seeds. Serve immediately.

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