Posts in category: Wellbeing

Oil-Free Farro Fried Rice

Farro takes the place of white rice in this healthy oil-free variation of Chinese fried rice. Kale—the king of nutrient-dense leafy greens—steps into a starring role amongst the other colorful veggies, which perfectly complement the chewy grains. A simple stir-fry sauce, infused with the fresh flavors of ginger and lime juice, adds brightness, while a sprinkling of sesame seeds creates a delicate crunchy garnish. Ready in just 30 minutes, this easy fried rice is bound to become a regular in your weekday recipe rotation.

Tip: If you aren’t a fan of farro, feel free to substitute your favorite whole grain for equally delicious results.

INGREDIENTS

• 12- to 16-oz. package frozen stir-fry vegetables
• 3 cloves garlic, minced
• 2 tablespoons reduced-sodium soy sauce or tamari
• 1 tablespoon lime juice
• 2 teaspoon grated fresh ginger
• 1 teaspoon pure maple syrup
• ¼ teaspoon red pepper flakes (optional)
• ⅛ teaspoon ground white pepper
• 4 cups cooked farro
• 3 cups thinly sliced kale, stems removed
• ¼ cup sliced scallions
• 2 tablespoons sesame seeds, toasted

INSTRUCTIONS

1. In a large skillet cook frozen vegetables and garlic over medium 5 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
2. In a small bowl stir together ¼ cup water and the next six ingredients (through white pepper). Add farro and kale to skillet; mix well. Stir in soy sauce mixture. Cook 2 to 3 minutes or until the kale has wilted.
3. Top with scallions and sesame seeds.

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

Garden Chickpea Tomato Soup

All your favorite Mediterranean flavors come together in this vibrant soup, which features chickpeas, tomatoes, and red bell pepper. A crunchy topping of toasted pepitas adds tasty texture, while sprigs of parsley bring that garden-fresh feeling to each bite. One reader raves, “Delicious! Was even more flavorful the next day.”

This vibrant summertime soup features a blended-tomato base that is full-bodied and bursting with fresh flavor. To get this easy soup on the table even faster, prepare the veggies ahead of time and keep them refrigerated until you’re ready to start cooking.

INGREDIENTS

• 3 lb. tomatoes, seeded and chopped
• 1 cup chopped sweet onion, such as Vidalia or Maui
• 1 cup chopped red bell pepper
• 3 cloves garlic, chopped
• 1 15-oz. can no-salt-added chickpeas, rinsed and drained
• 1 cup low-sodium vegetable broth
• Sea salt, to taste
• Freshly ground black pepper, to taste
• 1 cup yellow cherry or grape tomatoes, quartered
• ¼ cup unsalted raw pumpkin seeds (pepitas), toasted
• 2 tablespoons snipped fresh parsley

INSTRUCTIONS

1. Working in batches, in a food processor or blender combine the first four ingredients (through garlic). Cover and process or blend until smooth.
2. In a 4-qt. Dutch oven combine pureed vegetables, the chickpeas, and broth. Bring to boiling; reduce heat. Simmer, covered, 10 minutes. Season with salt and pepper.
3. Top servings with quartered tomatoes, pumpkin seeds, and parsley.

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

Sun-Dried Tomato And Caramelized-Onion Focaccia

Fluffy focaccia bread is great on its own, but adding sun-dried tomatoes and caramelized onions really ups the wow factor. Don’t be intimidated by the long cook time—most of that is spent waiting for the dough to rise so you have a delicate, airy loaf to sink your teeth into. Serve warm or at room temperature.

Focaccia is like a freestyle pizza. It’s perfect for parties because it can be served in any-size pieces (small squares to large slabs) and warm or at room temperature. Learn more about flatbreads and pizzas with our handy guide to plant-based pizza.

INGREDIENTS

• 1 tablespoon date paste
• 1 tablespoon active dry yeast
• 1½ cups all-purpose flour
• ½ cup potato flour
• ½ cup white whole wheat flour
• ½ cup cornmeal
• ½ teaspoon sea salt
• 2 cups thinly sliced onions
• ½ cup thinly sliced sun-dried tomatoes (not oil-packed)
• ⅓ cup pickled jalapeños, chopped (optional)
• ⅓ cup chopped olives (optional)

INSTRUCTIONS

1. For sponge, in a small bowl stir together ⅔ cup warm water and the date paste. Sprinkle in the yeast and ½ cup of the all-purpose flour; stir to combine. Cover bowl and let stand in a warm place 25 minutes.
2. In a separate bowl stir together potato flour and 1 cup water. Add the remaining 1 cup all-purpose flour, the whole wheat flour, cornmeal, salt, and ⅓ cup warm water. Add the sponge; mix well. Transfer dough to a floured work surface. Form dough into a ball and knead lightly 2 to 3 minutes or until soft and sticky.
3. Return dough to bowl; cover with a damp cloth. Let rise in a warm place 1 hour or until double in size.
4. Meanwhile, in a medium saucepan cook onions with ¼ cup water over medium heat about 10 minutes or until starting to turn translucent, stirring frequently and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking.
5. Soak sun-dried tomatoes in ½ cup water 20 minutes or until soft; drain.
6. Preheat oven to 475°F. Line a 13×9-inch baking pan with parchment paper.
7. Punch down dough. On a lightly floured surface, roll dough into a ½-inch-thick rectangle. Transfer dough to the prepared baking pan. Top evenly with onions, tomatoes, and, if desired, jalapeños and olives.
8. Let focaccia stand 15 minutes. Bake 30 minutes or until golden brown.

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

Sweet Fig Flatbreads

This simple flatbread showcases fresh figs in all their glory. The thin dough is topped with a base of sweet cashew-based cream, a drizzle of maple syrup, and thick slices of the fresh purple fruit. Strips of orange zest add a citrusy kick to turn this Mediterranean recipe into a truly memorable dessert.

This simple flatbread showcases the natural sweetness of figs by pairing them with ribbons of floral orange zest and a creamy vanilla-infused spread. Perfect as a fruit-forward appetizer or light dessert, you can even bake the flatbread base beforehand and have it ready for quick assembly. Fresh figs are luscious in this recipe, but you can always substitute dried figs if they are out of season or not quite at their peak.

INGREDIENTS

• Cornmeal, for dusting
• 1 recipe Homemade Oil-Free Pizza Dough
• ½ cup raw cashews
• 2 tablespoons chopped dried whole pitted dates
• ½ teaspoon orange zest
• ¼ teaspoon pure vanilla extract
• 8 fresh figs, thinly sliced
• Orange zest, cut into strips
• Pure maple syrup, for drizzling

INSTRUCTIONS

1. Preheat oven to 400°F. Lightly sprinkle a large baking sheet with cornmeal.
2. Divide dough into four portions. On a lightly floured surface, roll portions into 7- to 8-inch circles or 10×5-inch ovals. Transfer flatbreads to prepared pan. Bake 10 to 13 minutes or until lightly browned and set (flatbreads may puff). Let cool.
3. Meanwhile, for sweet cream, in a small bowl combine cashews, dates, and enough boiling water to cover. Let stand 1 hour. Drain. Transfer to a small food processor. Add ¼ cup fresh water and process until smooth and creamy, adding up to 3 tablespoons additional water as necessary to reach spreadable consistency. Transfer to a bowl. Stir in the ½ teaspoon orange zest and the vanilla.
4. Spread sweet cream on flatbreads. Top with figs. Garnish with orange strips; drizzle with maple syrup.

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

Sicilian Rice Balls With Mushrooms And Peas

Eat like the Sicilians do and pile your plate high with these crispy rice balls (aka arancini), which taste best when dipped in marinara sauce. The savory rice mixture is wrapped around a creamy mushroom and pea filling and baked until golden brown. You might want to make a double batch, because these snacks disappear quickly!

Rice balls, or arancini, are a popular Sicilian snack of leftover cooked rice mixed with other flavorful ingredients (usually meat sauce), breaded, and deep-fried. This version is filled with a savory mixture of mushrooms, peas, and onion and then baked to crispy perfection. Dip these scrumptious finger foods into a side of tangy marinara sauce to get the full Italian experience. Perfect as a dinner party appetizer or an afternoon snack!

INGREDIENTS

• 4 cups cubed Yukon gold potatoes
• 2 cups cooked brown rice
• 2 cups oil-free store-bought or homemade marinara sauce
• ¼ cup unsweetened, unflavored plant-based milk
• ¼ cup + 1 tablespoon nutritional yeast (optional)
• 3 cloves garlic, minced
• Sea salt, to taste
• Freshly ground black pepper, to taste
• 2 cups fresh cremini or button mushrooms, trimmed and chopped
• 1 cup chopped yellow onion
• 1 cup bread crumbs
• ½ cup fresh or frozen green peas
• 2 teaspoon finely chopped fresh basil or 1 teaspoon dried basil, crushed
• 1 teaspoon finely chopped fresh thyme or ½ teaspoon dried thyme, crushed
• Red pepper flakes (optional)

INSTRUCTIONS

1. Preheat oven to 450°F. Line a large baking sheet with parchment paper. Place potatoes in a steamer basket in a large saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, about 15 minutes or until tender. Transfer potatoes to a large bowl; mash with a fork.
2. Meanwhile, in a large saucepan combine rice, 1 cup of the marinara sauce, the milk, the ¼ cup nutritional yeast (if using), and 2 of the minced garlic cloves. Bring to boiling; reduce heat to medium-low. Simmer, uncovered, 7 to 10 minutes or until liquid is absorbed. Remove from heat. Season with salt and black pepper. Add the rice mixture to potatoes; stir to combine.
3. For filling, in a large skillet cook mushrooms, onion, and the remaining 1 clove minced garlic over medium about 10 minutes or until onion is tender, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add the remaining 1 tablespoon nutritional yeast (if using), 1 tablespoon of the bread crumbs, the peas, basil, thyme, crushed red pepper (if using), and salt to taste. Cook for about 3 minutes or until heated through. Remove from heat. Let stand about 5 minutes or until mixture is cool enough to handle.
4. Place the remaining bread crumbs in a shallow dish. Shape ¼ cup rice mixture into a 2- to 2½ -inch patty, dusting your hands with bread crumbs if the mixture sticks to them. Spoon 1 tablespoon of filling onto center of the patty; fold edges of patty over filling to cover and roll into a ball. Roll each ball in bread crumbs to coat; place on the prepared baking sheet. Repeat with remaining rice mixture, filling, and bread crumbs.
5. Bake for 20 to 25 minutes or until lightly browned. Heat up the remaining 1 cup marinara sauce. Serve with rice balls.

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

Harissa Hummus

This homemade hummus gets its vibrant orange hue from harissa, a North African chile paste that adds a spicy twist to your standard hummus recipe. Roasted red pepper and tomato paste give it a hit of subtle sweetness, while the tahini delivers a luscious consistency without any oil. Serve this simple dish as the centerpiece of a veggie platter at your next party.

Harissa, a spicy North African chile paste, adds complex flavor to this otherwise simple hummus. Store-bought harissa contains oil and can be high in sodium, but you can make your own oil-free version using this recipe. Store leftover harissa in a jar in the fridge up to 2 weeks: Coat veggies with it before roasting, or stir a little into salad dressings to add some kick.

INGREDIENTS

• ½ cup jarred roasted red bell pepper
• 2 tablespoons tomato paste
• 2 tablespoons smoked paprika
• 2 tablespoons finely chopped fresh mint (or 1 Tbsp. dried mint)
• 10 cloves garlic, minced (divided)
• 1 teaspoon ground caraway
• ½ teaspoon ground coriander
• ½ teaspoon ground cumin
• ¼ teaspoon cayenne pepper
• 4 tablespoons lemon juice, divided
• 1 15-oz. can chickpeas, rinsed and drained (1½ cups)
• 1½ teaspoon tahini
• Sea salt and freshly ground black pepper, to taste

INSTRUCTIONS

1. Make harissa: In a small saucepan combine bell pepper, tomato paste, paprika, mint, 9 cloves of the garlic, the caraway, coriander, cumin, and cayenne. Stir in ½ cup water. Cook over medium 5 minutes. Transfer mixture to a mini food processor or blender; add 2 Tbsp. of the lemon juice. Cover and blend until smooth. Season with salt. Transfer to a small jar. Store in the refrigerator up to 2 weeks.
2. In a food processor or blender combine the chickpeas, 3 Tbsp. of the harissa, the remaining 2 Tbsp. lemon juice, the tahini, the remaining 1 clove garlic, and ¼ cup water. Cover and process until smooth, adding more water as needed to achieve desired consistency. Season with salt and pepper; pulse to combine.
3. Transfer hummus to a bowl. Cover and chill until ready to serve.

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