Components:
Rosemary and Thyme Pie Crust
Lemongrass Hummus
Roasted Carrots, Parsnip, and Zucchni
Smoked Oyster Mushroom
Grilled Sweet Peppers
Pesto
Vegan Goat Cheese
The tart shell is a basic pie crust recipe baked in a muffin tin, but it is made vegan by using oil in place of butter.
The tart shell is filled with a hummus flavored with lemongrass paste.
The vegetables are simply thinly sliced and roasted in the oven with oil, salt, and pepper.
This is topped with a smoked oyster mushroom.
The vegan goat cheese is an awesome recipe I came across that uses cashews, and is flavored with lemon juice and herbs.
Once upon a time at a camp I attended in the summer, I opted for the vegetarian option and it was a vegetarian version of shepherd's pie, or what the French refer to as, 'Paté Chinoise'. The regular entrée wasn't even shepherd's pie, is was something completely different and I am guessing not great looking. But the shepherd's pie looked interesting and certainly intrigued me. It turned out to be a version I liked even better than the traditional.
Shepherd's pie is traditional meat-laden (usually ground lamb or beef), filled with chopped hard-boiled eggs, mixed with vegetables in a creamy sauce, and topped with creamy, butter mashed potatoes and sometimes cheese.
There are three vegetarian/vegan versions you could make. The first one would be as traditional as possible, just subbing the closest ingredient options (simulated ground beef crumbles, coconut cream sauce, mashed potatoes with vegan margarine). The second one, which is what I made, is not nearly as traditional, but actually much healthier. I used lentils (brown are a good option for looks, but I only had red on hand). I threw in whatever veggies I had and used lots of spice, and some oil and just a splash of cream for the sauce. Then I topped it with mashed sweet potato because I love them and they go so well with lentils, both taste-wise and nutritionally. A sprinkle of paprika, and dinner is served!!!
These vegetarian burgers contain no beans, but rather lentils which are very high in protein, fiber, and several vitamins and minerals. They get moisture from the pumpkin purée, though there is no strong pumpkin flavor imparted. They get some texture from the addition of olives, the breadcrumbs bind them, and flavor is provided by the seasonings, which of course could be amped up with the addition of any herbs and spices. These are a snap to make and good to have on hand for a nutritious meal or snack.
Lentil Burgers
1 cup dry red lentils, rinsed
water
salt
1/2 cup pure pumpkin purée
3/4 cup coarse dry breadcrumbs (from any type of bread)
1/3 cup chopped black olives
2 cloves garlic, minced
paprika
ground black pepper
onion salt
Cover the lentils with two inches of water in a small saucepan. Cook for 10-15 minutes until soft, but not mushy. Season with salt three-quarters of the way through cooking. Drain.
In a medium bowl, combine all the ingredients, mixing well, Season to taste. See if the mixture will hold together in patties. If too dry, add a little more pumpkin, if too wet, add more breadcrumbs. I chilled the mixture briefly before forming patties to make it easier. This will make 8-10 small patties.
To cook, I prefer to fry these. They tend to break apart if fried in a lot of oil, so more is less in this case for a crispy coating. They may also be baked, broiled, grilled, or microwaved. They keep well in the refrigerator, either raw or cooked, or frozen, to be used as needed. Pictured here they are topped with chili pepper gouda and served on homemade buns.
In my cooking adventures, I like to try healthier options and vegan and vegetarian options. I also like to try to pass these creations off as 'normal', so I can receive unbiased comments and people will actually try them. This is a 'meat'loaf recipe I developed that has no meat, yet the color and appearance is just like meatloaf. The texture may be slightly softer, depending on what type of meatloaf you are use to. The mushrooms provide the dark color and meaty texture and the beans provide the protein. The other vegetables and sauce are added for extra nutrition, flavor, and moistness, and the oats are used as a binder and for texture. The result? This meatloaf is anything but dry, but may be a bit too moist for meat lovers. The flavor is good too, but doesn't exactly mimic beef. In the end, it is a good, healthy meatloaf alternative.
Mushroom Black Bean 'Meat'loaf
1 small carrot, very finely diced or shredded
1 small onion, very finely diced or shredded
2 packages (250grams/8ounces each) white button mushrooms
2 cloves garlic, minced
1 can (590mL) black beans, well-drained
1/3 cup old-fashioned oats
2 large egg whites (or substitute flax eggs or extra sauce for a vegan version)
1 cup tomato sauce of choice
salt and pepper, to taste
Heat a little oil in a large frying pan over medium heat. Sauté the carrot, onion, mushrooms, and garlic until just tender, about ten minutes or so. The vegetables can be finely chopped in a food processor (or by hand) either before or after cooking - they will cook much faster if chopped first.
Transfer vegetables to a food processor and chop if needed, then add the beans and process until well combined. Add the oats and egg whites just until mixture comes together. Then stir in 1/2 cup tomato sauce and seasonings by hand.
Preheat oven to 375◦F. Line an 8x8-inch square pan with parchment paper.
Spread the mixture evenly in prepared pan, it may seem wet but will firm up in the oven. Bake for about an hour, broiling for the last few minutes if a crispy top crust is desired. Heat the remaining 1/2 cup sauce and pour over top. Serve as you would meatloaf!
I forgot to get a picture of an individual slice of it before we dug in...
This is a very tasty vegetarian pasta dish with a bit more elegance. It requires a few extra steps of preparation, much like making a lasagna. However, the effort is totally worth it. To shave off some preparation time, use a can or bottle of sauce and use a food processor to cut up the vegetables. This could also be prepared in advance and baked shortly before serving. Leftovers are excellent reheated. The amounts given for vegetables are only relative and may be varied - just not the vegetables cook down a lot and you barely even notice them in the cheesy filling! This should make enough filling for fourteen manicotti shells, but we have discovered that extra filling is delicious if baked in a ramekin.
Vegetable Cheese Stuffed Manicotti
1 small can tomato sauce
14 manicotti shells, cooked and drained
1 teaspoon oil
1 medium shredded carrot (1/2 cup)
1/2 shredded zucchini (1/2 cup)
1/2 cup sliced mushrooms (one container)
1/2 small onion, chopped (1/4 cup)
2 cups cottage or ricotta cheese
1/2 cup mozzarella cheese, shredded
Spoon a small amount of sauce into the bottom of a rectangular baking pan.
Heat the oil in a large frying pan over medium heat. Cook the vegetables until tender-crisp. Stir in cottage cheese. Fill each manicotti shell with this mixture, then place in the baking dish. Spoon sauce over top and sprinkle with mozzarella cheese. Bake at 350◦F for about 40 minutes until hot.
I have been wanting to make, or at least try, falafels for quite some time now. I think the word is just so fun to say! For those of you who aren't sure, falafel kind of rhymes with waffle, and is not pronounced fall-a-fell. Falafels are essentially a Mediterranean-style veggie burger made with chickpeas and enriched with Eastern flavors, and served in a pita bread with vegetables. This version is not deep-fried like some traditional versions, rather this is an incredibly quick and healthy version. It only makes two servings, but quantities can easily be increased. It makes a nice light meal or a nourishing snack. The recipe could also be used as a simple veggie burger recipe.
Falafel
olive oil
1 cup canned chickpeas, rinsed and drained
2 Tablespoons chopped onion
2 Tablespoons chopped fresh parsley
2 garlic cloves, minced or finely chopped
1/2 Tablespoon whole wheat flour
1/2 teaspoon ground cumin
1/8 teaspoon coriander
1/8 teaspoon baking soda
salt and pepper to taste
whole wheat pita breads
tzatziki
desired garnishes - fresh vegetables, cheese, tahini, olive oil, lemon juice
Heat a little oil medium skillet over medium heat.
In a medium bowl, mash together all falafel ingredients. The quickest and easiest way to do this is to put all the ingredient in, get your hands in there, and mash. It's also fun.
Form mixture into four small patties. Brown in the skillet, a few minutes per side, until golden and cooked.
To assemble: Spread two pita breads with tzatziki. Sprinkle with chopped baby spinach. Place the falafel patties on top. Garnish with cherry tomato halves. Or, use you favorite garnishes and flavorings.
I think my version with tzatziki and spinach and tomato is colorful and extremely tasty. Then again, I've never tried anything else. Tzatziki is a Greek sauce made with yougurt, cucumber, parsely, and lemon. It really adds some nice flavor and is a great source of calcium. The pita could be followed over and eaten like a sandwich, or just as is.
These were supposed to be veggie burgers. Unfortunately, not everything in the cooking world works out perfectly, especially when relying on recipe websites where any user may post a recipe, and most of the recipes have not been tested and reviewed by many people. Oh well, the recipe sounded good, and it was definitely a learning experience. It wasn't a complete failure either. The burger mixture was much too soft to grill, let alone form into burgers at all, as planned. But there was nothing wrong with the mixture, so I just fried it up and cooked it as if I were scramble-frying ground beef. The mixture cooked well, and I just served it on the buns as if it were sloppy joes. The great news? The taste was quite good, and the recipe is quick and easy to prepare, and may be made in advance as well.
Hey - in this picture you can barely tell it isn't a real burger!
Vegetarian Sloppy Joes
1 medium carrot
1/3 cup oats
1 can (14 ounces) black beans
1/2 cup chopped mushrooms
1/2 green pepper, finely diced
1 large egg
2 Tablespoons ketchup
1/2 teaspoon garlic powder
salt and pepper
Grate the carrot in a food processor. Add the oats and beans and pulse to combine. Add remaining ingredients and process until combined, but be sure not to purée and make the mixture too mushy. Chill mixture for at least 45 minutes. If you can form it into patties, great! If not, just scramble-fry in a little oil in a pan over medium heat for about ten minutes. Serve on buns. Makes 4-6 servings, and leftovers keep well too.
Crustless Mixed Vegetable Quiche
4 large eggs
3 cups milk
1/4 cup cornstarch
2 teaspoons baking powder
salt and pepper, to taste
2 Tablespoons grated Parmesan cheese
1 medium onion, chopped
1 bag (3 cups) frozen mixed vegetables, lightly steamed according to package directions
2 cups shredded cheese
Preheat oven to 350◦F. Grease or line one 9x13 inch rectangular baking pan or two 9-inch round deep-dish pie plates.
Beat the eggs in a large bowl. Whisk in the milk, cornstarch, baking powder, parsley, and spices. Stir in remaining ingredients. Pour mixture into prepared pan(s) and bake for 35-40 minutes, until a knife inserted in the center comes out clean.
The vegetables, cheese, and seasonings can be varied to match your tastes. Leftover, fresh, or canned vegetables can all be used, as long as they are lightly cooked beforehand. Choose vegetables that are fairly small - I used a mixture of carrots, beans, peas, and corn. Not typical in a quiche, but it worked really well! This is a really easy recipe that requires no crust to fuss with. It is also vegetarian and gluten-free! It cooks very well, and can even be kept warm for a while without sacrificing quality. This dish really isn't anything special, but was the first to disappear and got raving reviews, so I guess it went over well.
