Posts tagged: wellnessjourney

Breakfast Tostadas

These Mexican-inspired vegan breakfast tostadas combine fresh veggies, creamy avocado, and crispy corn tortillas for a morning meal that’s hearty and healthy. Chickpea flour (also known as besan or gram flour) makes a cholesterol-free substitute for eggs that will keep you satisfied as you start your day. Turn up the heat by adding a spoonful of pico de gallo salsa with a zesty mix of jalapeño, cilantro, and lime juice.

Crispy tostadas are always a hit—and they’re so easy to make. All you need to do is bake corn tortillas for a few minutes and then sprinkle on some toppings—in this recipe, a scrumptious chickpea-veggie mix, salad greens, avocado, and homemade pico de gallo.

Tip: Chile peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.

INGREDIENTS

• 1½ fresh jalapeño chiles (see tip, recipe intro)
• 1 medium tomato, chopped
• ¾ cup onion, chopped
• ¼ cup fresh cilantro, chopped
• 2 tablespoons lime juice
• 12 6-inch corn tortillas
• ¾ cup red bell pepper, chopped
• 2 cups fresh broccoli, coarsely chopped
• 1 cup chickpea flour (also called besan)
• 2 tablespoons nutritional yeast
• 1 teaspoon regular or sodium-free baking powder
• 1 teaspoon ground cumin
• ½ teaspoon ground turmeric
• 1½ cups unsweetened, unflavored plant-based milk
• Sea salt, to taste
• Freshly ground black pepper, to taste
• 2 cups chopped romaine or salad greens
• ½ of an avocado, seeded, peeled, and sliced
• 1 lime, cut into wedges

INSTRUCTIONS

1. For Fresh Pico de Gallo, in a medium bowl combine 1 thinly sliced jalapeño chile, the tomato, ¼ cup of the chopped onion, the cilantro, and lime juice. Cover and refrigerate until ready to serve.
2. Preheat oven to 375°F. Place tortillas directly on oven rack; bake 8 to 10 minutes or until crisp. Cool on a wire rack.
3. Finely chop the remaining ½ jalapeño chile. In a large nonstick skillet cook bell pepper, the remaining onion, and the chopped jalapeño over medium for 3 to 4 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add broccoli; cook 2 to 3 minutes or just until color brightens.
4. In a large bowl combine the next five ingredients (through turmeric). Gradually add milk, beating until mixture is smooth. Add to skillet; cook 10 to 15 minutes or until thickened, stirring frequently. Season with salt and black pepper.
5. To serve, top tortillas with romaine, broccoli mixture, Fresh Pico de Gallo, and avocado. Serve with lime wedges.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/mexican-food-recipes-plant-based/

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Yam Chickpea Spinach Curry

Make this creative spin on chana masala when you have extra sweet potatoes lying around. Fragrant garam masala melds with coriander, turmeric, and cumin to create a beautifully balanced curry sauce that highlights all the best flavors of Indian cooking. Chickpeas offer extra substance and spinach brings additional nutrients to this dish that’s ideal for warming the soul.

I was looking for something to whip up for dinner one day and I found some diced frozen yams and spinach in the freezer. So I thought I’d create a different spin on Chana Masala with them and this is what I came up with. It’s very hearty and satisfying!

INGREDIENTS

• 1 15 ounce can chickpeas (unsalted), drained or 1½ cups of cooked chickpeas
• 1 large onion, diced
• 3 cloves of garlic, minced or pressed
• 1 inch of ginger, minced or pressed
• 1-2 cups low-sodium vegetable broth
• 2 15 ounce cans of diced tomatoes (fire roasted or regular)
• 1 teaspoon cumin, ground
• 1 teaspoon coriander, ground
• 1 teaspoon turmeric, ground
• salt to taste
• 1 cup of yams/sweet potatoes, peeled and diced 2” thick
• 2 cups of fresh spinach, packed or 1 cup frozen, drained
• ¼ teaspoon garam masala (or to taste)

INSTRUCTIONS

1. If using canned chickpeas, rinse before using. If you’re using dried chickpeas, soak in water the night before and pressure-cook with salt for about 10 minutes before using for the recipe.
2. Sauté onion, garlic and ginger in vegetable broth until translucent, about 5 minutes over medium heat. Add more vegetable broth as necessary, to keep from burning.
3. Add diced tomatoes and seasonings except for garam masala.
4. Add chickpeas and stir to combine and cook over medium-low heat for about 15 minutes until tomatoes have broken down, the chickpeas have softened and the flavors meld, stirring occasionally. Add a little more vegetable broth or water as needed if your tomato juice is running low.
5. In another pot, gently steam the yams just until tender so they retain their shape, about 10-15 minutes. Set aside.
6. Add the spinach to the vegetable mixture and stir to combine. Cook for another minute or two until it’s wilted and heated through.
7. Add yams and stir to combine. Be careful not to break the yams apart by over mixing. Add some garam masala to taste, as desired.
8. Serve with fresh rice.

   Note: To make this recipe lower in sodium choose no salt added chickpeas like Eden Organics and no salt added canned tomatoes. Add salt as desired when serving.

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Eggplant Rollatini

In this vegan take on an Italian classic, eggplant slices are rolled around a millet-spinach filling then baked in a basil-infused tomato sauce for delectable results.

This Italian-style eggplant rollatini dish is usually filled with bread crumbs and cheeses. This version uses a savory millet and spinach filling–seasoned with fresh basil– and baked and topped with tomato sauce. This can stand alone or be served with a salad or on a bed of pasta.

INGREDIENTS

• 3 whole cloves garlic, plus 5 cloves, peeled and minced
• 2 tablespoons low-sodium soy sauce
• ¼ cup low-sodium vegetable broth or Vegetable Stock
• 2 large eggplants, stemmed and cut lengthwise into ½ inch slices
• 1 cup millet
• Salt to taste
• 1 medium yellow onion, peeled and diced small
• 1 celery stalk, diced small
• 1 carrot, peeled and grated
• 6 cups packed chopped spinach
• ½ cup minced basil
• ¼ cup nutritional yeast, optional
• Freshly ground black pepper to taste
• 2 cups Tomato Sauce

INSTRUCTIONS

1. Preheat the oven to 350°F.
2. In a small bowl with a fork, or using a mortar and pestle, mash the 3 whole cloves of garlic with the soy sauce.
3. Combine the mashed garlic mixture with the vegetable stock to make a marinade.
4. Place the eggplant slices on a baking sheet and brush with some of the marinade. Bake for 10 minutes. Turn the slices over, brush with more of the marinade, and bake for another 10 to 15 minutes, until the eggplant is tender. Remove the eggplant from the oven and set aside.
5. Bring 3 cups of water to a boil and add the millet and salt. Return to a boil, then reduce the heat to medium and cook, covered, for 20 minutes, or until tender.
6. Place the onion, celery, and carrot in a large saucepan and sauté over medium heat for 7 to 8 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add the remaining minced garlic and cook for 3 minutes. Add the spinach, basil, and nutritional yeast (if using) and season with black pepper. Cook until the spinach is wilted, then remove from the heat, add the cooked millet, and mix well.
7. Spread 1 cup of the tomato sauce in the bottom of a 9 x 13-inch baking dish. Divide the millet mixture among the baked eggplant slices and roll each slice over the millet mixture. Place the eggplant rolls, seam side down, in the prepared baking dish. Cover with the remaining tomato sauce and bake, covered, for 15 minutes.

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