7.2: Vegetarian Recipes

Chipotle and Black Bean Burrito

Makes 6 burritos

Recipe

Ingredients:

• 1 tablespoon olive oil
• 1 garlic clove, minced
• 1/2 teaspoon chile powder
• 1/4 teaspoon salt
• 1/3 cup water
• 1 (15-ounce) can black beans, drained
• 1 (15-ounce) can kidney beans, drained
• 3 tablespoons salsa (recipe follows)
• (10-inch) reduced-fat flour tortillas (such as Mission)
• 1 cup (4 ounces) pre-shredded Mexican blend cheese
• 1 1/2 cups chopped plum tomato (about 3)
• 1 1/2 cups shredded romaine lettuce
• tablespoons thinly sliced green onions
• tablespoons sour cream

Procedure:

1. Heat the oil in a large nonstick skillet over medium heat. Add the garlic and cook, stirring frequently, until fragrant, about 30 seconds.
2. Add the chile powder and salt, and cook, stirring, for 30 seconds.
3. Add the water and beans, and stir to mix. Bring to a boil, and then reduce the heat to medium-low and simmer, stirring occasionally, for 10 minutes.
4. Remove from heat and stir in the **salsa. Partially mash bean mixture with a fork.
5. Warm the tortillas (in a non-stick skillet).
6. Spoon about 1/3 cup of the bean mixture into the center of each tortilla.
7. Top each serving with about 2 1/2 tablespoons cheese, 1/4 cup tomatoes, 1/4 cup lettuce, 1 tablespoon onions, and 1 tablespoon sour cream.
8. Roll up and serve immediately.

**MAKE SALSA AND CHILL IN FRIDGE.

Pico del Gallo Salsa

Makes about 2 1/2 cups

Recipe

Ingredients:

• 2 tablespoons finely chopped green onions, both white and green parts
• ripe plum tomatoes, finely chopped
• 2 teaspoons chopped pickled jalapenos
• 2 tablespoons finely chopped fresh cilantro leaves
• 1 teaspoon salt, or more to taste
• 1/4 teaspoon freshly ground black pepper
• 1/4 teaspoon hot sauce
• tablespoons fresh lime juice

Combine all of the ingredients in a mixing bowl and toss to mix. Cover and refrigerate for at least one hour before serving.

Epicurious Vegetable Burgers

Makes 4 Servings

Recipe

Ingredients:

• 1 ½ tablespoons olive oil
• (1/2-inch-thick) eggplant rounds
• (3- to 4-ounce) meatless patties
• tablespoons mayonnaise
• 2 tablespoons chopped fresh basil
• (3- to 4-inch square) hamburger buns or ciabatta bread, toasted
• large 1/2-inch-thick tomato slices
• Mixed baby greens

Procedure:

1. Heat oil in heavy large skillet over medium heat.
2. Sprinkle eggplant with salt and pepper.
3. Add eggplant to skillet; sauté until brown, about 3 minutes per side.
4. Add patties to same skillet. Sauté until patties and eggplant are cooked through, about 3 minutes per side.
5. Blend mayonnaise and basil in small bowl, and season with salt and pepper.
6. Spread the mayonnaise mixture on bottom half of each bread piece.
7. Top with patty, eggplant, tomato, greens and bread.

HBO Veggie Burger (From True Blood: Eats, Drinks and Bites From Bon Ton)

Recipe

Ingredients:

• 2/3 cup fine grind bulgur wheat
• ¾ teaspoon salt
• 1 cup boiling water
• teaspoons olive oil
• ounces white button mushrooms, wiped clean, stemmed and chopped
• 1 ½ cups chopped yellow onions
• 1 ½ tablespoons balsamic vinegar
• ¾ cup chopped pecans, toasted
• 1 egg, lightly beaten
• ½ cup fine dried breadcrumbs
• Cayenne pepper and Tabasco brand pepper sauce
• whole-wheat buns, warmed

Procedure:

1. Put the bulgur and the salt in a small bowl. Pour in the boiling water, cover and set aside until the water is absorbed, about 20 minutes. Drain in a sieve, pressing out any excess liquid.
2. Heat 2 teaspoons of the oil in a large non-stick skillet over medium heat.
3. Add the mushrooms, onions, balsamic vinegar, and the remaining ½ teaspoon salt.
4. Cook, stirring, until the vegetables are soft, 8 to 10 minutes.
5. Combine the vegetable mixture and the pecans in a food processor and pulse two or three times to blend.
6. Add the egg and the bulgur, and pulse again to blend.
7. Transfer the mixture to a large mixing bowl and add the breadcrumbs. Season with cayenne and Tabasco. Mix well.
8. With slightly damp hands, form the mixture into 8 patties.
9. Heat 2 teaspoons of oil in a large non-stick skillet over medium heat. Cook the patties, in batches of 4, for about 4 minutes on each side, using more oil for each batch.
10. Serve the burgers on the buns.

Portabella Burgers

Makes 4 servings

Recipe

Ingredients:

• medium portabella mushrooms, stems removed and wiped clean
• 1 medium onion, cut into ¼-inch slices
• tablespoons olive oil
• 3/4 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1 avocado, peeled and sliced
• 2 tablespoons low-fat yogurt
• 1/2 teaspoon minced garlic
• hamburger buns, lightly toasted
• 1 large red bell pepper (roasted, seeded and sliced)

Procedure:

1. Brush the mushrooms and the onions with oil and season with ½ teaspoon salt and 1/4 teaspoon black pepper.
2. Heat a large non-stick or cast-iron skillet over medium heat. Add the mushrooms (do not crowd – cook in two batches if necessary) and cook until just tender, about 4 minutes. Transfer the mushrooms to a place, cavity side up, and cover to keep warm.
3. In the same skillet, cook the onion slices until golden, 6 to 8 minutes, turning occasionally.
4. Meanwhile, combine ½ of the sliced avocados with the yogurt, garlic and remaining ¼ teaspoon salt and ¼ teaspoon black pepper. Mash well with a fork until fairly smooth.
5. Spoon equal amounts of the onions and roasted peppers into the mushroom caps.
6. Spread equal amounts of the avocado mixture on the bottom of each bun top each with the stuffed mushrooms.
7. Top with the remaining sliced avocados. Cover with the tops of the buns.

Tofu Stir-Fry with Fried Rice

Make 6 servings

Recipe

For the Tofu Marinade

Combine the tofu with a pinch of red chili flakes, a tablespoon or two of soy sauce and a sprinkle of rice wine vinegar. Toss to make sure tofu is coated – let marinate for 10 minutes or longer.

For the Rice

Ingredients:

• 1 cup rice
• 2 cups water
• 1 teaspoon salt
• 2 teaspoons olive or vegetable oil

Procedure:

1. In a medium saucepan, combine the rice, water, salt and oil.
2. Bring to a boil, reduce heat and cover the pot. Simmer until the rice is tender and the water is absorbed, about 20 minutes.
3. Remove from the heat and fluff the rice with a fork before serving.

For the Stir-Fry

Ingredients:

• tablespoons sesame oil
• 1 package firm tofu, cut into 1-inch cubes, marinated
• ½ cup quartered white button mushrooms
• 1 medium carrot, julienned
• 1 cup chiffonade of Napa cabbage
• ½ yellow bell pepper, julienned
• scallions (green onions), julienned
• 3 tablespoons soy sauce
• 3 teaspoons oyster sauce
• 2 eggs, lightly beaten
• *Splash of soy sauce for garnish of each serving

Procedure:

1. Place a wok over medium heat. Add 2 tablespoons sesame oil. Once it’s hot, add the mushrooms, carrots, Napa cabbage, yellow bell pepper and scallions. Stir-fry quickly.
2. Add the tofu, the soy sauce and oyster sauce. *Try not to break up the cubes of tofu. Toss to mix. Within 5 minutes, stir-fry should be cooked.
3. Transfer the mixture to a platter and keep warm.
4. In the same wok, add the remaining tablespoon sesame oil and add the lightly beaten eggs.
5. Scramble the eggs, then add the cooked rice and fry.

*Note that this recipe makes 6 servings – so for plate up – put 1 serving of the egg and rice mixture on a warm dinner plate an arrange a portion of the stir-fried vegetables and tofu on top. Splash with a little soy sauce before serving.

Golden Quinoa Salad with Radish, Dill & Avocado

Serves 4 to 6 as a side dish

Recipe

Ingredients:

• 1 cup organic quinoa
• 1 3/4 cups vegetable stock
• small red radishes, well-cleaned and tops removed, brunoise
• 1/3 seedless English cucumber, about 4 oz, unpeeled, brunoise
• 1 large shallot, minced
• ½ cup chopped dill fronds
• 1/2 lemon, zested and juiced, about 1 1/2 tablespoons
• tablespoons extra-virgin olive oil
• 1/2 tablespoon balsamic vinegar
• 1/8 teaspoon smoked paprika
• 1/2 cup sliced raw almonds
• 1/2 cup pitted dates, roughly chopped
• 1/2 cup grated Parmesan cheese (omit for a vegan adaptation)
• Kosher salt and freshly ground black pepper
• 1 ripe avocado, for garnish

Procedure:

1. Rinse the quinoa for 2 to 3 minutes in a fine mesh strainer, rubbing vigorously. Drain.
2. Heat a 2-quart saucepan over medium-high heat and add a drizzle of olive oil. When the oil is hot, add the quinoa and cook, stirring, for 1 minute.
3. Pour in the stock, bring to a boil, cover, and turn the heat down to low. Cook for 15 minutes. Turn off heat and let sit, covered, for 5 minutes.
4. Line a large baking sheet with parchment and spread the cooked quinoa over it in an even layer and cool.
5. Combine the radishes, cucumber, shallots and dill, and toss in a bowl with the cooled quinoa.
6. Zest the lemon right into the bowl and fold in the zest. Juice the lemon half and whisk the juice together with the olive oil, balsamic vinegar, and smoked paprika until emulsified and thick. Toss this with the quinoa.
7. Fold in the almonds, chopped dates, and Parmesan. Taste and season to taste with salt and pepper. CHILL FOR AT LEAST 15 MINUTES BEFORE SERVING. When ready to serve, top with chopped avocado.