Oatmeal Tahini Chocolate Chip Walnut Cookies

Oatmeal Tahini Chocolate Chip Walnut Cookies

Prep Time20 minutes
Cook Time12 minutes
Total Time32 minutes
Course: Dessert
Keyword: Chocolate, Oats, Tahini
Servings: 40 cookies
Calories: 222kcal

Ingredients

  • 226 g butter softened
  • 175 g granulated sugar
  • 175 g brown sugar
  • 256 g tahini butter
  • 4 large eggs
  • 280 g all-purpose flour
  • 260 g rolled oats
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1 tsp salt
  • tsp vanilla
  • 1 tsp cinnamon
  • 255 g chocolate chips or chopped bars
  • 125 g pecans
  • Flake salt

Instructions

  • A few hours before, remove the butter from the fridge and allow to soften.
  • Preheat the oven to 350ºF. (If you have not softened the butter yet, you can wrap in a towel and place near the oven, so it warms some. Then, chop into small pieces before adding to the mixer.)
  • In the stand mixer with the spatula-paddle, add the 226 g butter softened and the 175 g granulated sugar and 175 g brown sugar. Mix well on a medium-high speed for a few minutes, to get plenty of air into the butter.
    226 g butter softened, 175 g granulated sugar, 175 g brown sugar
  • Then add the 256 g tahini butter, mixing a bit more, and then the 4 large eggs.
    256 g tahini butter, 4 large eggs
  • In a separate bowl, mix together the 280 g all-purpose flour, 260 g rolled oats, 1 tsp baking soda, 1 tsp baking powder, and 1 tsp salt. Add to the stand mixer and mix on low until just combined. (Don’t develop the gluten.)
    280 g all-purpose flour, 260 g rolled oats, 1 tsp baking soda, 1 tsp baking powder, 1 tsp salt
  • Then, add the 1½ tsp vanilla, 1 tsp cinnamon, mix briefly. And finally the 255 g chocolate chips and 125 g pecans. Mix on low until just combined.
    1½ tsp vanilla, 1 tsp cinnamon, 255 g chocolate chips, 125 g pecans
  • On baking sheet(s) lined with parchment paper, place 1 tbsp of dough about 2” apart. Bake for 12 minutes, maybe longer if it's not a convection oven. Add a touch of Flake salt as soon as they come out of the oven. Leave on the baking sheet for a few minutes, and then transfer to a cooling rack.
    Flake salt

Nutrition

Calories: 222kcal | Carbohydrates: 24g | Protein: 4g | Fat: 13g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 4g | Trans Fat: 0.2g | Cholesterol: 29mg | Sodium: 143mg | Potassium: 105mg | Fiber: 1g | Sugar: 12g | Vitamin A: 171IU | Vitamin C: 0.3mg | Calcium: 34mg | Iron: 1mg
Nutrition Facts
Oatmeal Tahini Chocolate Chip Walnut Cookies
Amount Per Serving
Calories 222 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 5g31%
Trans Fat 0.2g
Polyunsaturated Fat 3g
Monounsaturated Fat 4g
Cholesterol 29mg10%
Sodium 143mg6%
Potassium 105mg3%
Carbohydrates 24g8%
Fiber 1g4%
Sugar 12g13%
Protein 4g8%
Vitamin A 171IU3%
Vitamin C 0.3mg0%
Calcium 34mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Ayocote Morado and Charred Corn Salad

Ayocote Morado and Charred Corn Salad

Prep Time3 hours
Cook Time30 minutes
Soaking Time8 hours
Total Time11 hours 30 minutes
Course: Appetizer, Lunch, Side Dish
Cuisine: California, Mexican, Vegetarian
Keyword: Dry Beans, Fresh Corn
Servings: 6 servings (as a side)
Calories: 215kcal

Ingredients

  • 1 large green pepper Anaheim, or 2 small
  • 2 bunches green onions trimmed
  • 3 tsp olive oil divided use
  • 4 ears of corn shucked, cleaned and kernals removed, cobs can be saved for soup or discarded
  • 1 tbsp butter
  • ½ lb Ayocote Morado beans or similar large bean
  • ¼ cup creme fraiche or sour cream
  • 3 limes
  • 1 tbsp hot sauce ideally smoky and deep
  • 1 tsp Rancho Gordo New Mexican Red Chile Powder or other chile powder
  • 1 tsp ground cumin
  • ½ cup crumbled feta cheese
  • 1 small bunch fresh cilantro roughly chopped (optional)

Instructions

  • Halve the pepper, remove the stems, pith, and seeds, then cut into thick strips. Put the pepper strips and 1 teaspoon of olive oil in a bowl and toss to coat. Heat a large skillet over medium-high heat; once the skillet is hot, add the peppers and char them for 2 to 3 minutes on each side. Transfer to a cutting board or plate to cool.
  • In the bowl, toss the green onions with 1 teaspoon olive oil. Add them to the skillet (in two batches if necessary) and char them for 2 to 3 minutes on each side, then transfer to the cutting board. Once cool, cut into 1-inch chunks. Return the green onions and pepper to the bowl. Sprinkle with salt and pepper.
  • In another bowl, toss the corn with a teaspoon of olive oil. Add to the hot skillet and cook, stirring occasionally, until softened and lightly charred, 4 to 6 minutes. Remove the skillet from the heat and stir in the butter. Return the corn to its bowl and stir in the beans.
  • In a small bowl, combine the sour cream, juice of 1 lime, hot sauce, a pinch of salt, and a tablespoon of water; mix well. Add to the bowl with the corn and beans, and mix well. Season to taste with salt and pepper.
  • In another small bowl, combine the chile powder, cumin, and a pinch of salt.
  • Arrange a third of the pepper-onion mixture and a third of the corn-bean mixture on a platter or in a serving bowl. Sprinkle with some of the feta, some of the chile mixture, and some cilantro. Repeat the layers until all the ingredients are used. Add a squeeze of lime before serving.

Notes

Serves six as a side dish

Nutrition

Calories: 215kcal | Carbohydrates: 29g | Protein: 8g | Fat: 9g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 0.1g | Cholesterol: 16mg | Sodium: 309mg | Potassium: 380mg | Fiber: 7g | Sugar: 6g | Vitamin A: 409IU | Vitamin C: 18mg | Calcium: 108mg | Iron: 2mg
Nutrition Facts
Ayocote Morado and Charred Corn Salad
Amount Per Serving
Calories 215 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 4g25%
Trans Fat 0.1g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 16mg5%
Sodium 309mg13%
Potassium 380mg11%
Carbohydrates 29g10%
Fiber 7g29%
Sugar 6g7%
Protein 8g16%
Vitamin A 409IU8%
Vitamin C 18mg22%
Calcium 108mg11%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

Basic Bean and Barley Soup (Slow Cooker)

I want to get more into slow-cooker bean meals, to take the burden away from evening cooking when I am tired. I am doing what so many people before me learned is a great method for dinner: let it cook while I’m at work!

Bean and Barley Soup (Slow Cooker)

Prep Time20 minutes
Cook Time8 hours
Total Time8 hours 20 minutes
Course: Dinner
Cuisine: American, Vegan, Vegetarian
Keyword: Dry Beans, Farro, Slow Cooker
Servings: 6 servings
Calories: 519kcal

Equipment

  • 1 Slow cooker

Ingredients

  • 1 lb dried beans (adaptable!) rinsed
  • 1 cup pearled barley rinsed
  • 1 tbsp olive oil
  • 28 oz can crushed tomatoes
  • 8 cups water
  • 2 bay leaves
  • 1 tbsp dried Italian herb blend
  • 1 tbsp red chili flakes
  • Salt and pepper

Vegetable Mix

  • 6 cloves garlic minced or crushed
  • 3 medium carrots roughly chopped
  • 3 ribs celery roughly chopped
  • 1 medium white onion roughly chopped

Serving

  • 1 cup shredded cheese for serving

Instructions

  • Prepare all of the ingredients, including throwing the 6 cloves garlic, 3 medium carrots, 3 ribs celery, and 1 medium white onion in one bowl.
    6 cloves garlic, 3 medium carrots, 3 ribs celery, 1 medium white onion
  • This works best using the Instant Pot. Turn to medium sauté and put in 1 tbsp olive oil. Then, add the vegetable mixture and saute until things have softened and smell fragrant.
    1 tbsp olive oil
  • Add the 1 lb dried beans (adaptable!) and 1 cup pearled barley and 8 cups water. Add the 2 bay leaves, 1 tbsp dried Italian herb blend, 1 tbsp red chili flakes, and 28 oz can crushed tomatoes. Stir well. Bring to a boil on sauté.
    1 lb dried beans (adaptable!), 1 cup pearled barley, 28 oz can crushed tomatoes, 8 cups water, 2 bay leaves, 1 tbsp dried Italian herb blend, 1 tbsp red chili flakes
  • Once boiling heartily, turn to slow cook on high for 3-4 hours, medium for 6-8 hours, or low for 8+ hours. Cook until beans are softened. Then add Salt and pepper to desired taste.
    Salt and pepper
  • Serve with shredded cheese, likely a sharp cheddar.
    1 cup shredded cheese

Notes

Makes six servings.

Nutrition

Calories: 519kcal | Carbohydrates: 88g | Protein: 28g | Fat: 8g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 15mg | Sodium: 1129mg | Potassium: 1701mg | Fiber: 28g | Sugar: 9g | Vitamin A: 5621IU | Vitamin C: 17mg | Calcium: 296mg | Iron: 7mg
Nutrition Facts
Bean and Barley Soup (Slow Cooker)
Amount Per Serving
Calories 519 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 3g19%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 15mg5%
Sodium 1129mg49%
Potassium 1701mg49%
Carbohydrates 88g29%
Fiber 28g117%
Sugar 9g10%
Protein 28g56%
Vitamin A 5621IU112%
Vitamin C 17mg21%
Calcium 296mg30%
Iron 7mg39%
* Percent Daily Values are based on a 2000 calorie diet.

Tofu Katsu with Quinoa and Lemon-Tahini Sauce

This is fantastic and not too difficult!

Tofu Katsu with Quinoa and Lemon-Tahini Sauce

Prep Time30 minutes
Cook Time30 minutes
Total Time1 hour
Course: Dinner
Cuisine: California
Keyword: Quinoa, Tofu
Servings: 4 servings
Calories: 861kcal

Ingredients

Tofu Katsu

  • 5 tbsp canola oil
  • 0.33 cup cornstarch
  • 2 large eggs beaten
  • 1.5 cups panko bread crumbs
  • 2.25 tsp granulated onion
  • salt and pepper
  • 1 lb extra firm tofu pressed, cut about ¼-inch thick, into 12 equal slices
  • 12 oz shiitake mushrooms stemmed and sliced ½-inch thick (4 packed cups)

Quinoa

  • 1 cup quinoa rinsed well and drained
  • 0.33 cup tahini
  • 0.33 cup canola oil
  • 0.25 cup lemon juice
  • 2 tbsp Dijon mustard
  • 2 tsp soy sauce
  • 0.75 tsp grated garlic about 1 large clove

Instructions

  • Make the katsu: Heat oven to 425 degrees. Grease 2 large rimmed baking sheets with the oil. Put cornstarch, eggs and bread crumbs in three separate shallow bowls, and add 3/4 teaspoon of the granulated onion to each bowl. Season all with salt and pepper and mix well. Add 3 tablespoons oil to the bread crumbs and mix well.
  • Working with one piece at a time, dust tofu in cornstarch, then dredge in egg, shaking off excess. Press in bread crumbs to evenly coat. Arrange on one baking sheet, and transfer to oven. Bake until golden and crisp, 15 minutes.
  • Place mushrooms on second baking sheet, season with salt and pepper and toss with the remaining 2 tablespoons oil. Bake until golden, 12 minutes.
  • Make the quinoa: Meanwhile, in a medium saucepan, combine quinoa with enough water to cover by 2 inches. Bring to a boil and cook until the quinoa is tender, about 8 minutes. Drain, then return quinoa to the pan. Cover and let stand for 10 minutes; fluff into a large bowl.
  • In a small bowl, combine tahini, oil, lemon juice, mustard, soy sauce, garlic and 1/2 cup plus 2 tablespoons of water. Whisk together and season with salt and pepper.
  • To the quinoa, add mushrooms, cauliflower, parsley and 1 cup of the dressing and mix well. Season with salt and pepper.
  • Divide quinoa in bowls and top with tofu. Serve with remaining sauce for drizzling on tofu and lemon wedges, if desired.

Notes

Makes 4 servings

Nutrition

Calories: 861kcal | Carbohydrates: 68g | Protein: 27g | Fat: 56g | Saturated Fat: 6g | Polyunsaturated Fat: 18g | Monounsaturated Fat: 29g | Trans Fat: 0.2g | Cholesterol: 93mg | Sodium: 1703mg | Potassium: 887mg | Fiber: 8g | Sugar: 5g | Vitamin A: 160IU | Vitamin C: 7mg | Calcium: 151mg | Iron: 6mg
Nutrition Facts
Tofu Katsu with Quinoa and Lemon-Tahini Sauce
Amount Per Serving
Calories 861 Calories from Fat 504
% Daily Value*
Fat 56g86%
Saturated Fat 6g38%
Trans Fat 0.2g
Polyunsaturated Fat 18g
Monounsaturated Fat 29g
Cholesterol 93mg31%
Sodium 1703mg74%
Potassium 887mg25%
Carbohydrates 68g23%
Fiber 8g33%
Sugar 5g6%
Protein 27g54%
Vitamin A 160IU3%
Vitamin C 7mg8%
Calcium 151mg15%
Iron 6mg33%
* Percent Daily Values are based on a 2000 calorie diet.

Beyond “Meat”balls and Pasta

I like meatballs, but in reducing my meat consumption substantially, I do not find myself eating them often. Well, this is a fantastic substitute for meatballs at home!

While this is with pasta and marinara sauce, I bet this would be fantastic in a meatball sandwich.

Beyond “Meat”balls and Pasta

Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Dinner
Cuisine: California, Italian
Keyword: Pasta, Substitutes
Servings: 4 Servings
Calories: 707kcal

Ingredients

Meatballs

  • 16 oz Beyond Meat substitute
  • ½ large yellow onion diced
  • 2 tbsp dried oregano
  • 1 cup bread crumbs
  • 2 large eggs
  • 2 tsp soy sauce
  • 1 tbsp red pepper flakes
  • 4 cloves garlic minced, crushed or grated

Tomato Sauce

  • 1 tbsp olive oil
  • ½ large yellow onion diced
  • 4 cloves garlic minced, crushed or grated
  • 1 tbsp dried oregano
  • 2 tsp salt
  • 28 oz crushed tomatoes
  • 1 tsp honey

Pasta

  • 1 tbsp olive oil
  • ½ lb Fergola pasta or other pasta

Instructions

Meatballs

  • Preheat the oven to 400ºF (375ºF convection). Mix together all meatball ingredients, with the eggs last. Lightly oil a sheet pan. Form meatballs into large balls, about 2 tbsp each. Place on sheet pan (can be close together, but not touching) and place in oven. Bake for 20-30 minutes until browned and cooked through.
    16 oz Beyond Meat substitute, ½ large yellow onion, 2 tbsp dried oregano, 1 cup bread crumbs, 2 large eggs, 2 tsp soy sauce, 1 tbsp red pepper flakes, 4 cloves garlic

Tomato Sauce

  • Heat 1 tbsp olive oil over medium in a very large skillet or a large pot. (You want a pan with a large bottom surface area, to thicken the sauce some.) Add the onion and cook for 5-7 minutes until softening and translucent. Add the garlic, oregano, and salt and continue cooking. Then add the crushed tomatoes and honey. Stir well while it comes up to heat, then turn heat down.
    1 tbsp olive oil, ½ large yellow onion, 4 cloves garlic, 1 tbsp dried oregano, 2 tsp salt, 28 oz crushed tomatoes, 1 tsp honey
  • Simmer for 5-30 minutes on low or just above low, so you get a nice simmer without too much splattering. Taste for salt and flavors.

Pasta

  • To a large sauce pot, add 1 tbsp olive oil and heat over medium. Add fergola pasta and stir well.
    1 tbsp olive oil, ½ lb Fergola pasta
  • Add about 2 quarts water. Boil on high for 8-14 minutes. Pasta may stay a bit toothy, in a good way. Drain any remaining water (if any) and return to pot.

Serve

  • Serve with a layer of pasta, the meatballs, and then the sauce.

Nutrition

Calories: 707kcal | Carbohydrates: 85g | Protein: 38g | Fat: 26g | Saturated Fat: 7g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 12g | Trans Fat: 1g | Cholesterol: 93mg | Sodium: 2167mg | Potassium: 1274mg | Fiber: 11g | Sugar: 15g | Vitamin A: 1220IU | Vitamin C: 23mg | Calcium: 308mg | Iron: 11mg
Nutrition Facts
Beyond "Meat"balls and Pasta
Amount Per Serving
Calories 707 Calories from Fat 234
% Daily Value*
Fat 26g40%
Saturated Fat 7g44%
Trans Fat 1g
Polyunsaturated Fat 5g
Monounsaturated Fat 12g
Cholesterol 93mg31%
Sodium 2167mg94%
Potassium 1274mg36%
Carbohydrates 85g28%
Fiber 11g46%
Sugar 15g17%
Protein 38g76%
Vitamin A 1220IU24%
Vitamin C 23mg28%
Calcium 308mg31%
Iron 11mg61%
* Percent Daily Values are based on a 2000 calorie diet.

Lemon-Tahini Farro Broccoli Bowl

Fantastic dish that employs tahini to great effect.

Lemon-Tahini Farro Broccoli Bowl

Prep Time15 minutes
Cook Time45 minutes
Total Time1 hour
Course: Dinner
Cuisine: California, Vegetarian
Keyword: Farro, Inspired by New York Times, Roasted Vegetables
Servings: 4 servings
Calories: 759kcal

Ingredients

Grain Bowl

  • 4 large eggs
  • cups farro rinsed and drained
  • lb broccoli cut into florets, tender stems sliced
  • 2 tbsp olive oil
  • 1 tsp soy sauce
  • 2 tbsp toasted sesame oil
  • 1 tbsp sesame seeds
  • 1 scallion thinly sliced
  • hot sauce for serving

Dressing

  • tbsp lemon juice
  • 1 clove garlic minced, crushed or tested
  • ½ tsp salt
  • cup olive oil
  • 3 tbsp tahini

Instructions

Eggs

  • In a large saucepan or pot with enough room for the eggs to fit in a single layer, add 1 inch of water and a steamer basket (ideally, but not required). Cover and bring to a boil. Once boiling, gently lower eggs into the basket or place at the bottom gently. Cover the pot and cook the eggs for up to 11 minutes (at most, and as little as 6 minutes for a liquid yolk and just-firm whites). Drain eggs, set aside for 5 minutes, and then carefully peel.
    4 large eggs

Farro

  • Bring a medium pot of salted water to a boil – it will need to be at least 2 quarts of water. Add farro. Cover and turn heat down so the boil is vigorous but isn't overflowing. Cook for 20-40 minutes, checking after 20 minutes and then regular intervals.
    1½ cups farro

Broccoli

  • Preheat the oven to 425ºF (if convection). Trim and prepare the broccoli. Toss with olive oil and soy sauce. Roast for up to 15 minutes, until slightly charred and well roasted.
    1½ lb broccoli, 2 tbsp olive oil, 1 tsp soy sauce
  • Let broccoli cool slightly. Then toss with the sesame oil and sesame seeds.
    2 tbsp toasted sesame oil, 1 tbsp sesame seeds

Dressing

  • Whisk together the lemon juice, garlic and ½ tsp salt. Let sit for a minute. Then whisk in the oil until emulsified. Whisk in tahini and set aside.
    2½ tbsp lemon juice, 1 clove garlic, ½ tsp salt, ⅓ cup olive oil, 3 tbsp tahini

Complete and Serve

  • Once the farro is cooked, toss with a bit more than ¼ cup of the dressing. Then divide into four servings, top with the broccoli, scallions, and egg (halved or quartered). Divide the remaining dressing among the bowls. Add hot sauce if desired.
    1 scallion, hot sauce for serving

Nutrition

Calories: 759kcal | Carbohydrates: 74g | Protein: 21g | Fat: 45g | Saturated Fat: 7g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 26g | Trans Fat: 1g | Cholesterol: 186mg | Sodium: 514mg | Potassium: 902mg | Fiber: 17g | Sugar: 4g | Vitamin A: 1384IU | Vitamin C: 157mg | Calcium: 170mg | Iron: 5mg
Nutrition Facts
Lemon-Tahini Farro Broccoli Bowl
Amount Per Serving
Calories 759 Calories from Fat 405
% Daily Value*
Fat 45g69%
Saturated Fat 7g44%
Trans Fat 1g
Polyunsaturated Fat 10g
Monounsaturated Fat 26g
Cholesterol 186mg62%
Sodium 514mg22%
Potassium 902mg26%
Carbohydrates 74g25%
Fiber 17g71%
Sugar 4g4%
Protein 21g42%
Vitamin A 1384IU28%
Vitamin C 157mg190%
Calcium 170mg17%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.

White Beans with Roasted Cauliflower

This fairly simply meal is delicious and saves well. It probably needs to have a secondary side of some kind.

White Beans with Roasted Cauliflower

Prep Time30 minutes
Cook Time30 minutes
Bean Soaking6 hours
Total Time7 hours
Course: Dinner, Lunch, Salad, Side Dish
Cuisine: California
Keyword: Dry Beans, Inspired by New York Times, Roasted Vegetables, Vegan
Servings: 4 servings
Calories: 392kcal

Ingredients

Beans

  • ½ lb dry white beans (e.g., Buckeye)
  • 1 bay leaf

Salad

  • 1 lb cauliflower trimmed and cut into bite-sized pieces
  • 1 tbsp olive oil
  • 1 tsp salt
  • 1 tsp ground black pepper
  • 1 cup celery thinly sliced
  • 3 tbsp parsley chopped, optional
  • 3 tbsp green onions sliced

Dressing

  • 1 large shallot small diced
  • 1 tbsp Dijon mustard
  • 1 tbsp lemon juice
  • 2 tbsp balsamic vinegar
  • 1 tsp ground fennel seed
  • ¼ cup olive oil
  • 1 tsp salt
  • 1 tsp ground black pepper

Instructions

Beans

  • Soak the beans in 1.5% salinity water for 6-8 hours, ideally. (If not soaked, switch to pressure-cooker method for next step and cook for 20-40 minutes under pressure, depending on the bean.)
    ½ lb dry white beans (e.g., Buckeye)
  • Drain the soaked beans. To a large sauce pot, add the drained beans and lots of water, enough to cover by two inches. Add the bay leaf. Cover and heat over high until boiling (and turn down to keep hearty boil but not overflow the pot). Boil heartily for 10 minutes, then turn heat to just above low, so you have a steady simmer. Cook for at least 20 minutes, and up to an hour, checking at regular intervals if the beans are cooked through. When fully cooked, drain and set aside.
    1 bay leaf

Cauliflower and Other Prep

  • Once you start the beans, prepare the cauliflower by trimming and cutting. Preheat the oven to 400ºF. Put cauliflower on a rimmed baking sheet and toss with 1 tbsp olive oil, 1 tsp salt, and 1 tsp black pepper. Roast for 20-25 minutes until nicely cooked and developing some browned bits. Set aside to cool.
    1 lb cauliflower, 1 tbsp olive oil, 1 tsp salt, 1 tsp ground black pepper
  • Prep the other salad ingredients. Celery can go into the ultimate salad bowl. The scallions and parsley (if using) should be kept separate, ideally.
    1 cup celery, 3 tbsp parsley, 3 tbsp green onions

Dressing

  • In a medium bowl, place all dressing ingredients (minus the salt and pepper for now). Whisk well to combine. Season to taste with salt and pepper.
    1 large shallot, 1 tbsp Dijon mustard, 1 tbsp lemon juice, 2 tbsp balsamic vinegar, 1 tsp ground fennel seed, ¼ cup olive oil, 1 tsp salt, 1 tsp ground black pepper

Combine and Rest

  • Once the beans and cauliflower and done, and hopefully have cooled some, add to the bowl with the celery. Gently toss with the dressing. Let it rest for 30 minutes so the flavors combine. Then add the green onions and parsley (if using). Toss again. Serve chilled or at room temperature.

Notes

Makes 4 servings

Nutrition

Calories: 392kcal | Carbohydrates: 45g | Protein: 16g | Fat: 18g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 13g | Sodium: 1273mg | Potassium: 1513mg | Fiber: 12g | Sugar: 6g | Vitamin A: 422IU | Vitamin C: 62mg | Calcium: 197mg | Iron: 7mg
Nutrition Facts
White Beans with Roasted Cauliflower
Amount Per Serving
Calories 392 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 3g19%
Polyunsaturated Fat 2g
Monounsaturated Fat 13g
Sodium 1273mg55%
Potassium 1513mg43%
Carbohydrates 45g15%
Fiber 12g50%
Sugar 6g7%
Protein 16g32%
Vitamin A 422IU8%
Vitamin C 62mg75%
Calcium 197mg20%
Iron 7mg39%
* Percent Daily Values are based on a 2000 calorie diet.

Yogurt Smoothie

Yogurt Smoothie

Course: Breakfast
Servings: 1 serving
Calories: 368kcal

Ingredients

  • ½ cup blueberries frozen
  • ½ cup kale frozen
  • cup whole-milk yogurt
  • 1 cup macadamia nut milk
  • 2 tbsp hemp hearts

Notes

Makes 1 serving

Nutrition

Calories: 368kcal | Carbohydrates: 23g | Protein: 19g | Fat: 23g | Saturated Fat: 5g | Polyunsaturated Fat: 11g | Monounsaturated Fat: 6g | Cholesterol: 21mg | Sodium: 194mg | Potassium: 427mg | Fiber: 4g | Sugar: 15g | Vitamin A: 3704IU | Vitamin C: 39mg | Calcium: 719mg | Iron: 5mg
Nutrition Facts
Yogurt Smoothie
Amount Per Serving
Calories 368 Calories from Fat 207
% Daily Value*
Fat 23g35%
Saturated Fat 5g31%
Polyunsaturated Fat 11g
Monounsaturated Fat 6g
Cholesterol 21mg7%
Sodium 194mg8%
Potassium 427mg12%
Carbohydrates 23g8%
Fiber 4g17%
Sugar 15g17%
Protein 19g38%
Vitamin A 3704IU74%
Vitamin C 39mg47%
Calcium 719mg72%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.

Chickpea Salad Sandwich

An excellent, relatively simple recipe.

Chickpea Salad Sandwich

Prep Time30 minutes
Cook Time30 minutes
Bean Soaking8 hours
Total Time9 hours
Course: Dinner, Lunch
Cuisine: California, Vegan, Vegetarian
Keyword: Dry Beans, Sandwich
Servings: 4 servings
Calories: 781kcal

Equipment

  • 1 Pressure cooker

Ingredients

Beans

  • ½ lb dry garbanzo beans
  • bean spices garlic, onion, bay leaf, oregano, etc.

Salad

  • 6 tbsp extra-virgin olive oil
  • 6 tbsp tahini
  • 2 large lemons 3 tbsp lemon juice
  • 1 clove garlic minced
  • 1 tsp salt
  • ½ tsp pepper
  • ½ cup finely chopped celery
  • ½ cup finely chopped scallions

Sandwich

  • 8 slices bread
  • 8 leaves butter lettuce
  • 4 tbsp vegan mayonnaise optional

Instructions

Beans

  • Soak the beans in 1.5% salted water for 8 hours, ideally.
    ½ lb dry garbanzo beans
  • Add the soaked beans and ~2 quarts of water to the pressure cooker. Add bean spices in a spice bag or other container. Cook under high pressure for 8-12 minutes. Allow pressure to release naturally for 25 minutes. Then check doneness. If done, proceed; if not, cook again under pressure or not, depending on how much is needed. Drain beans and set aside to drain completely, cool some, and release steam while you prepare the other ingredients.
    bean spices

Salad

  • In a large bowl (or large food processor), combine oil, tahini, lemon juice and garlic. Season with salt and pepper, then whisk (or pulse) until well combined.
    6 tbsp extra-virgin olive oil, 6 tbsp tahini, 2 large lemons, 1 clove garlic, 1 tsp salt, ½ tsp pepper
  • Add cooked, drained garbanzo beans and mash gently, for a chunky texture (or briefly pulse in food processor). Add celery and scallions and mix (consider not pulsing again and mixing with a spatula). Season to taste with salt and pepper.
    ½ lb dry garbanzo beans, ½ cup finely chopped celery, ½ cup finely chopped scallions

Sandwitch

  • Prepare sandwiches. Optional mayonnaise can go on each side of the bread. Then add butter lettuce. Consider other toppings like tomato, avocado, cucumber, pickles, etc. Also consider making the mayonaise spicy with a bit of sriracha.
    8 slices bread, 8 leaves butter lettuce, 4 tbsp vegan mayonnaise

Notes

Makes 4 big sandwiches

Nutrition

Calories: 781kcal | Carbohydrates: 71g | Protein: 24g | Fat: 48g | Saturated Fat: 6g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 22g | Sodium: 922mg | Potassium: 958mg | Fiber: 17g | Sugar: 11g | Vitamin A: 1243IU | Vitamin C: 36mg | Calcium: 193mg | Iron: 7mg
Nutrition Facts
Chickpea Salad Sandwich
Amount Per Serving
Calories 781 Calories from Fat 432
% Daily Value*
Fat 48g74%
Saturated Fat 6g38%
Polyunsaturated Fat 9g
Monounsaturated Fat 22g
Sodium 922mg40%
Potassium 958mg27%
Carbohydrates 71g24%
Fiber 17g71%
Sugar 11g12%
Protein 24g48%
Vitamin A 1243IU25%
Vitamin C 36mg44%
Calcium 193mg19%
Iron 7mg39%
* Percent Daily Values are based on a 2000 calorie diet.

Thai Green Curry with Vegetables and Tofu

This great meal is fairly quick and easy and makes a healthy number of servings of fairly healthy food, even if the coconut milk adds quite a bit of saturated fat.

Note: start the tofu among the first steps, before cutting the veggies, to be most efficient. You can chop the veggies while the tofu bakes.

Thai Green Curry with Vegetables and Tofu

Prep Time30 minutes
Cook Time30 minutes
Total Time1 hour
Course: Dinner
Cuisine: Asian, California, Thai
Keyword: Inspired by New York Times, Tofu, Vegan
Servings: 4 servings
Calories: 639kcal

Ingredients

Tofu

  • 14 oz tofu dried, pressed and cubed
  • 2 tsp olive oil
  • ½ tsp salt

Curry and Veggies

  • 13½ oz coconut milk do not shake can
  • ½ cup vegetable stock
  • 4 tsp soy sauce
  • 1 tsp brown sugar
  • 3 tbsp Thai green curry paste vegan, check ingredients
  • 1 medium onion cubed
  • 1 medium red bell pepper cubed
  • 1 large zucchini cubed
  • ½ small peeled sweet potato cubed
  • 1 cup green beans trimmed, cut into 1-2"
  • 1 large lime juiced
  • 8 leaves basil cut into thin strips

Instructions

  • Preheat the oven to 425ºF with a sheet pan in the top third position. Cube and pat-dry the tofu. Place in a bowl and drizzle lightly with olive oil and lightly salt, mix. Once oven is pre-heated, pour tofu onto sheet pan and place back in the oven and bake for 10-15 minutes, flipping halfway through to give both sides a bit of a crisp. Remove and set aside. Turn off oven.
    14 oz tofu, 2 tsp olive oil, ½ tsp salt
  • Open the can of coconut milk without shaking it. Spoon 6 tablespoons of the coconut cream from the top of the can into a medium saucepan. Pour remaining contents of can into a medium sealable glass and mix well by shaking (or stir well in a bowl). In a medium measuring cup or bowl, combine vegetable stock, soy sauce, and brown sugar. Stir until the sugar is dissolved.
    13½ oz coconut milk, ½ cup vegetable stock, 4 tsp soy sauce, 1 tsp brown sugar
  • Place saucepan of coconut cream over medium-high heat until it begins to bubble. Add curry paste and reduce heat to medium-low. Stir constantly until very fragrant, about 3 minutes; adjust heat as needed to prevent burning.
    3 tbsp Thai green curry paste
  • Add onion, red pepper, zucchini, sweet potato, green beans, and tofu. Stir until vegetables are hot, 2-3 minutes. Stir in remaining coconut milk, bring the mixture to a boil, and reduce heat to low. Simmer, uncovered, until the vegetables are tender, about 10 minutes.
    1 medium onion, 1 medium red bell pepper, 1 large zucchini, ½ small peeled sweet potato, 1 cup green beans
  • Add the soy sauce mixture and a generous squeeze of fresh lime juice to taste; you may use the juice of an entire lime. Stir and mix well. Add up to 1/4 cup water if the curry seems too thick.
    1 large lime
  • To serve, place the curry in a warm serving bowl and garnish with the basil strips. Serve over rice.
    8 leaves basil

Notes

Makes 4 servings

Nutrition

Calories: 639kcal | Carbohydrates: 87g | Protein: 26g | Fat: 24g | Saturated Fat: 19g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 785mg | Potassium: 726mg | Fiber: 11g | Sugar: 18g | Vitamin A: 7790IU | Vitamin C: 83mg | Calcium: 262mg | Iron: 10mg
Nutrition Facts
Thai Green Curry with Vegetables and Tofu
Amount Per Serving
Calories 639 Calories from Fat 216
% Daily Value*
Fat 24g37%
Saturated Fat 19g119%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Sodium 785mg34%
Potassium 726mg21%
Carbohydrates 87g29%
Fiber 11g46%
Sugar 18g20%
Protein 26g52%
Vitamin A 7790IU156%
Vitamin C 83mg101%
Calcium 262mg26%
Iron 10mg56%
* Percent Daily Values are based on a 2000 calorie diet.