Ray's Vegan Soul: Sandwich & Burger Recipes

Ray's Vegan Soul Sandwiches/Burger Recipes from Soul Fusion Summer Days: A combination of Raw and Cooked VEGAN Recipes.

Vegan Pulled “Pork” Jack Fruit

Ingredients

• 1 can of Organic Jack Fruit in water drained
• 1 tablespoon of Extra Virgin Olive Oil
• 1 red onion diced finely
• 2 garlic cloves diced finely
• ¾ teaspoon Smoked paprika
• Salt and Cayenne Pepper to taste
• 1 Cup of Favorite Barbecue Sauce 

Instructions

1. In pan place oil, onion and garlic sauté until onions are translucent. Add Jack fruit, cayenne, salt and sauce and allow to simmer or place in pan and bake in oven at 350 for about 30 minutes. Place on favorite bun and enjoy.

Black-eyed Pea Burger

Ingredients

• 1 can of Black-eyed peas or 2 cups of cooked peas
• 1 onion diced fine
• 5 cloves of garlic diced fine
• 1/3 cup favorite Barbeque Sauce
• 2 tablespoons of Coconut Amino
• 1 tablespoon of Balsamic Vinegar
• 1 tablespoon of Cajun Seasoning
• 1 ½ Quinoa Flakes
• Sweeter to taste
• Salt to taste
• Olive oil to sauté 

Instructions

1. In a pan sauté onion and garlic in a small amount of olive oil. Use a food processor or a potato masher and pulse peas add other ingredients and mix well. Make patties can make small slider or burgers. Place on baking sheet with parchment paper and bake each side at 350 degrees until outside is crisp. 

Note: This burger freezes well and can be frozen in separate patties and cooked in a pan with a little oil until heated thru and crisp on both sides. Also recipe in back for cooking blackeyed peas.

Continue Reading..

Lettuce Wraps

Lettuce Wraps

Ingredients

• Avocado 
• cucumber 
• sprouts 
• sunflower seed pate 

Continue Reading..

Raw Tuna Wrap (Raw Doreen)

Raw Tuna Wrap

Source: Raw Doreen, October 9, 2013.

This Mock Tuna wrap is so yummy and easy to prepare. Not all is raw but everything is healthy for the body.

Ingredients

• 3 cups of soaked raw sunflower seeds ground in a food processor until it looks like tuna. 
• 5 stalks of scallions diced 
• 1/4 cup of fresh dill
• 1/4 pickel relish organic (I use Tree of Life Brand) 
• 3 tablespoons of non soy Vegenaise (healthy mayo found in whole foods) 
• salt to taste 

Instructions

1. Put all ingredients in a bowl and mix thoroughly. Take out the sprouted tortilla and place lettuce, then tuna, then cherry tomato and small diced cucumber. Roll and eat.

Continue Reading..

Tat's Quinoa Burgers

Tat's Quinoa Burgers

Ingredients

• 1/2 cup uncooked quinoa (about 2 cups cooked) 
• 1 tsp vegetable oil 
• 1/2 227 g pkg cremini mushrooms, coarsely grated (1 cup) 
• 1 cup coarsely grated zucchini 
• 3/4 cup coarsely grated carrot 
• 1 small shallot, minced 
• 1 garlic clove, minced 
• 1 egg, beaten 
• 3 tbsp cornstarch 
• 1/4 tsp salt 
• 1/8 tsp cayenne pepper 

Instructions

1. Cook quinoa according to package directions, omitting salt, about 14 min. Transfer to a large bowl.
2. Heat a large, wide non-stick frying pan over medium. Add oil, then mushrooms, zucchini, carrot, shallot and garlic. Cook until soft, about 5 min. Add to quinoa. Stir in egg, cornstarch, salt and cayenne.
3. Heat the same non-stick frying pan over medium. Firmly press quinoa mixture into a 1/2-cup measuring cup. Turn and release into pan. Gently press to shape into a patty about 4 in. wide. Repeat, cooking 2 patties at a time. Cook until golden and warmed through, about 4 min per side. Top with tahini sauce and roasted plum tomatoes. 
4. Portobello “Bun”: Barbecue portobellos on a greased grill over medium for 5 min per side.

Continue Reading..

Veggie Dishes

Balsamic Rosemary Beets

(Different version of this recipe here.)

15 MINUTES PREP TIME | SERVES 4

Ingredients

• 4 medium beets, peeled and cut into 1-inch cubes (about 4 c)
• 1 Tbsp olive oil
• 1 Tbsp balsamic vinegar
• 1 Tbsp minced fresh rosemary
• 1/2 tsp freshly ground black pepper
• 1/4 tsp sea salt

Instructions

1. Preheat oven to 400°. 
2. In a medium bowl, combine beets, olive oil, vinegar, rosemary, pepper, and salt. 
3. Transfer beets to a 9x13-inch baking dish and cover with aluminum foil. 
4. Bake for 45 minutes. Remove foil and bake, uncovered, for 10 to 20 more minutes, until the beets are tender when pierced with a fork. Serve. 

Per serving: 93 Calories, 2 g Protein, 14 g Carbohydrates, 4 g Fiber, 4 g Total fat, 253 mg Sodium, *** Folate, ** Manganese

Butternut Squash with Pumpkin Seed Pesto

Ingredients

• 1 medium butternut squash, peeled, seeded, and cubed into 1/2 inch pieces
• 1/2 cup raw pumpkin seeds, toasted*
• 1/4 cup packed cilantro sprigs
• 1 1/2 teaspoons fresh lemon juice
• 1 teaspoon chopped garlic
• 1/4 cup soy, hemp or almond milk, or as needed to moisten
• 1/4 teaspoon black pepper

Instructions

1. Preheat oven to 425 degrees. With paper towel, spread small amount of olive oil in baking pan. Spread squash in single layer and roast, turning occasionally, until golden brown on edges, about 30 minutes. Pulse toasted, cooled seeds in a food processor with cilantro, lemon juice, garlic, cilantro, soy milk and black pepper to a coarse paste. Toss squash with pesto. Serve immediately.

Cauliflower Rice

(Different version of this recipe here.)

20 MINUTES PREP TIME | SERVES 4

Ingredients

• 3 Tbsp olive oil
• 1 medium onion, finely chopped (about 1 c)
• 4 stalks celery, finely chopped (about 1 c)
• 1 large head cauliflower, trimmed and coarsely chopped
• 1/4 tsp sea salt

Instructions

1. Healt oil in a large skillet over medium heat. Sauté onion for 8 to 10 minutes, until soft and translucent. Add celery and sauté for 5 minutes. 
2. In a food processor, pulse cauliflower until it is the texture of rice. 
3. Add cauliflower to the skillet. Cover and cook for 15 to 20 minutes, stirring occasionally, until soft. Stir in salt and serve. 

Per serving: 141 calories, 3 g Protein, 11 g Carbohydrates, 4 g Fiber, 10 g Total fat, 215 mg Sodium, ***** Vitamin C, * Potassium

Curried Sweet Potato Cakes with Raita

Ingredients

• 1 lb (450 g) sweet potato, peeled and chopped
• 6 oz (175 g) waxy potatoes, peeled and chopped
• 1 1/3 cups (7 oz/200 g) canned chickpeas, drained and rinsed
• 1 tablespoon tahini
• 1 tablespoon lemon juice
• 1 generous tablespoon curry paste
• 1/4 cup (1/2 oz/15 g) chopped cilantro (coriander) leaves
• 1 egg
• 1/2 teaspoon salt, or to taste
• chickpea flour (besan) or rice flour, for coating
• canola oil

Instructions

1. Steam the sweet potato and potato until soft then mash with a food mill or ricer. 
2. Place the chickpeas, tahini, lemon juice, curry paste, cilantro, egg, and salt into a food processor and blend until smooth. Add to the mashed potatoes and mix well to combine. 
3. To make the mixture easier to handle, place it in the refrigerator, uncovered, for 1 hour to dry out a little. 
4. Form the mixture into burgers, roll lightly in the flour, and fry in a little hot oil until browned on both sides. 
5. Serve warm, drizzled generously with Mint and cucumber raita. 

Makes about 16 burgers

Okra and Onions

SERVES 6 | 30 MINUTES OR FEWER

Ingredients

• 2 Tbs. canola or vegetable oil
• 1/2 tsp. whole cumin seeds
• 1 medium onion, chopped (1 1/2 cups) 
• 12 oz. frozen sliced okra, thawed
• 2 tsp. ground coriander
• 3/4 tsp. salt
• 1/2 tsp. ground turmeric
• 1/2 tsp. cayenne pepper, or to taste
• 1/2 tsp. amchoor or 1 tsp. lemon juice
• 1/2 tsp. sugar

Instructions

1. Heat oil in skillet over medium heat. Add cumin; cook 10 seconds. Add onion; sauté 3 minutes. Stir in okra, then coriander, salt, turmeric, and cayenne pepper. Cover, and cook 10 minutes, stirring once or twice. Stir in amchoor and sugar.

Per 1/2-cup serving: 76 cal; 1 g prot; 5 g total fat (<1 g sat fat); 8 g carb; 0 mg chol; 296 mg sod; 2 g fiber; 3 g sugars.

Orange Sesame Kale

Serves: 4

Ingredients

• 1/2 cup raw cashew butter or 1 cup raw cashews
• 2/3 cup orange juice
• 2 teaspoons Dr. Fuhrman's VegiZest, or other no-salt-added seasoning blend, adjusted to taste
• 2 bunches kale, leaves removed from tough stems and chopped
• 2 tablespoons unhulled sesame seeds, lightly toasted*

Instructions

1. Whisk together cashew butter, orange juice, and VegiZest or if using cashews, blend together in a high powered blender. 
2. Steam kale for 15 to 20 minutes, stirring halfway through cooking. 
3. Combine steamed kale and cashew mixture. 
4. Sprinkle with toasted sesame seeds. 

Lightly toast sesame seeds in a pan over medium heat, shaking pan frequently, about 2 minutes or until lightly browned.

Roasted Sweet Potato Wedges

Makes 4 servings

Ingredients

• 2 medium sweet potatoes, cut into wedges
• 1/8 teaspoon cinnamon
• 1/4 teaspoon seasoned salt
• 1/4 teaspoon ground cumin
• 1/8 teaspoon black pepper
• 1/4 teaspoon garlic powder
• vegetable oil spray

Instructions

1. Preheat oven to 450°F.  
2. Combine sweet potatoes, cinnamon, salt, cumin, black pepper, and garlic powder in a plastic bag. Seal and shake. Place sweet potatoes on a baking sheet (do not overlap) coated with vegetable oil spray. Bake for 20 minutes or until very tender, flipping potatoes once during cooking. 

Per serving (1/4 of recipe): 53 calories; 12 g carbohydrates; 1 g protein; 0.1 g fat; 0 g saturated fat; 2 g fiber; 24 mg calcium; 106 mg sodium; 0.5 mg iron; 11 mg vitamin C

Creamy Zucchini Soup

Serves: 4

Ingredients

• 1 large onion, chopped
• 3 cloves garlic, chopped
• 2 pounds zucchini (about 5 medium), chopped
• 1 teaspoon dried basil
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried oregano
• 4 cups low sodium or no-salt-added vegetable broth
• 1/4 cup raw cashews or 1/8 cup raw cashew butter
• 4 cups baby spinach
• 2 cups corn kernels*
• 1/4 teaspoon black pepper or to taste

Instructions

1. Add onion, garlic, zucchini, basil, thyme, oregano, and vegetable broth to a large soup pot. Bring to a boil, reduce heat and simmer for 25 minutes or until zucchini is tender. 
2. Pour into a food processor or high powered blender (in batches, if necessary), add the cashews and blend until smooth and creamy. 
3. Return soup to the pot, add corn and baby spinach, bring to a simmer cook until spinach is wilted. Add water if needed to adjust consistency. Season with black pepper

*Use fresh or defrosted frozen corn kernels. If using fresh corn, steam 2 ears of corn until tender, about 7 minutes. Cut kernels from cobs with a sharp knife.

Keralan Vegetable Stew

Ingredients

• 2 tablespoons canola oil
• 2 tablespoons finely julienned peeled fresh ginger
• 4 garlic cloves, thinly sliced
• 12 fresh curry leaves or 2 bay leaves
• 2 serrano chiles, finely chopped
• 1 teaspoon ground turmeric
• Coarsely ground black pepper
• 1 cup frozen pearl onions, thawed
• Salt
• 1 medium Yukon Gold potato, peeled and cut into 1-inch cubes
• 2 medium carrots, cut into 1/2-inch dice
• 1/2 pound green beans, cut into 1/2-inch pieces
• 1/2 cup vegetable stock or broth
• 1 cup unsweetened coconut milk

Instructions

1. In a large saucepan, heat the canola oil. Add the ginger, garlic, curry leaves, chopped chiles, turmeric, 1 1/2 teaspoons of black pepper and 1/2 cup of the pearl onions. Season with salt and cook over moderate heat, stirring occasionally, until the onions are softened, about 8 minutes. Add the potato cubes, diced carrots, green beans, vegetable stock and the remaining 1/2 cup of pearl onions and bring to a boil. Add the coconut milk and simmer, partially covered, until the vegetables are tender and the coconut milk is slightly reduced, about 30 minutes. Season with salt and black pepper. Discard the bay leaves, if using, and serve.

Make Ahead: The vegetable stew can be refrigerated overnight.

Serve With: Steamed rice.

Spicy Jerk Vegetables with Yogurt-Scallion Sauce

Ingredients

• 1 tablespoon ground allspice
• 1 tablespoon onion powder
• 1 teaspoon freshly ground nutmeg
• 1 teaspoon dried powdered ginger
• 1 teaspoon garlic powder
• 1/2 teaspoon cayenne or ground dried habanero
• 1 1/2 tablespoons dried thyme
• Kosher salt
• Freshly ground pepper
• 1 3/4 cups extra-virgin olive oil
• 3 large portobello mushrooms— gills scraped out with a spoon, mushrooms thickly sliced
• 1 pound oyster mushrooms, thickly sliced
• 1/2 pound shiitake mushrooms, stemmed
• 1 fennel bulb, sliced 1/4 inch thick through the core
• 2 red bell peppers, quartered
• 1 1/2 pounds thin eggplant, sliced 1/2 inch thick
• 1 pound medium asparagus
• 8 whole scallions, plus 1/2 cup minced scallions
• 1 large sweet onion, sliced 1/2 inch thick
• 2 cups plain fat-free Greek yogurt
• 1/4 cup fresh lime juice
• Grilled bread, for serving

Instructions

1. Mix the spices, herbs and 1 tablespoon each of salt and pepper with 1 1/2 cups of the oil. In a very large bowl, combine the mushrooms, fennel, red peppers, eggplant, asparagus and whole scallions and gently toss with most of the seasoned oil. Brush the onion slabs with the remaining seasoned oil.
2. Light a grill and oil the grate. Working in batches, grill the vegetables over moderately high heat, turning, until tender and charred, 10 minutes per batch. Arrange the vegetables on a platter and keep warm.
3. In a small bowl, whisk the yogurt with the minced scallions, lime juice and remaining 1/4 cup of oil. Serve the vegetables with the yogurt sauce and grilled bread.

Continue Reading..

Vegan Lunch Ideas

Banana-and-Black Beans Empanadas

SERVES 6

Ingredients

CRUST

• 1 1/2 cups whole-wheat flour
• 1 cup all-purpose flour
• 1 1/2 tsp. salt
• 1/2 tsp. chili powder
• 4 Tbs. cold soy margarine, cut into 1/2-inch cubes
• 1/2 cup unsweetened applesauce
• 1 Tbs. white wine vinegar

FILLING

• 1 Tbs. olive oil
• 1 medium onion, chopped (1 cup)
• 1 cup cooked black beans
• 1 clove garlic, minced (1 tsp.)
• 2 bananas, peeled and diced (1 cup)
• 1 tsp. ground cumin
• 1/4 tsp. cayenne pepper
• 1/4 tsp. ground coriander
• 2 Tbs. chopped fresh cilantro
• 1 tsp. red pepper sauce, such as Tabasco

Instructions

1. To make Crust: Sift flours, salt, and chili powder in bowl. Work in margarine with fingers until mixture resembles coarse meal. In separate bowl, whisk together applesauce, vinegar, and 1/3 cup cold water. Stir into flour mixture until textured dough forms, adding up to 1/4 cup more water, if necessary. Knead on lightly floured surface until dough comes together. Form into ball, wrap in plastic wrap, and chill 1 hour, or overnight. 
2. To make Filling: Heat oil in large skillet over medium-high heat. Sauté onion 4 to 5 minutes, or until soft and translucent. Add beans and garlic, reduce heat to medium, and cook 3 minutes. Stir in bananas, cumin, cayenne, and coriander, and cook 2 minutes, or until bananas begin to break down and spices are fragrant. Remove from heat. Stir in cilantro and red pepper sauce. 
3. Preheat oven to 400°F. Divide dough into 12 balls. Coat baking sheet with cooking spray. Roll out each ball to 6-inch round (1/4-inch thick) on lightly floured work surface. Fill with 2 Tbs. Filling, and brush edges of pastry with water. Fold dough circle in half, press to close, and crimp edges with fork to seal. Transfer to prepared baking sheet, and repeat with remaining dough balls and Filling. Chill 10 minutes. Bake empanadas 20 minutes, or until golden brown and crusty. Cool 5 minutes on baking sheet before serving. 

PER 2 EMPANADAS: 364 cal; 10 g prot; 10 g total fat (4 g sat fat); 60 g carb; 0 mg chol; 748 mg sod; 8 g fiber; 8 g sugars

Lentil Chili

Ingredients

• 8 cups low-sodium vegetable broth, divided
• 1 medium yellow onion, chopped
• 1 large red bell pepper, chopped
• 5 cloves garlic, finely chopped
• 4 teaspoons salt-free chili powder 
• 1 package brown lentils (add 2 1/4 cups lentils) <--- oats
• 2 cans no-salt-added diced tomatoes
• 1/4 cup chopped cilantro

Instructions

1. Bring 3/4 cup broth to a simmer in a large pot over medium-high heat. Add onion, bell pepper and garlic and cook about 8 minutes or until onion is translucent and pepper is tender. Stir in chili powder and cook 1 minute, stirring constantly. Add lentils, tomatoes and remaining 7 1/4 cups broth. Bring to a boil, reduce heat to medium-low and simmer, partially covered, 30 minutes or until lentils are almost tender. Uncover and cook 10 minutes longer. Stir in cilantro and serve.

Lentil Wheatballs

Yield 30-32

Ingredients

• 1 clove garlic, peeled
• 1/4 medium onion (red, white, or yellow) 
• 1 1/2 cups cooked or sprouted lentils (green, brown, or red)
• 3 tablespoons nutritional yeast
• 1/2 cup vital wheat gluten flour
• 1 tablespoon flax meal
• 2 tablespoons Bragg Liquid Aminos or soy sauce
• 1 tablespoon tomato paste
• 1-2 tablespoons water

Instructions

1. In a food processor pulse onion and garlic until finely chopped. 
2. Add the lentils, nutritional yeast, wheat gluten, soy sauce, and tomato paste; pulse until combined. 
3. Add water as needed and process until smooth. Scrape the sides to make sure everything is well incorporated. 
4. Preheat oven to 400°F.
5. Roll one tablespoon of dough (approximately 9 times) and place on baking sheet. Keep hands clean and dry to avoid sticking. 
6. Bake for 18 to 20 minutes. Halfway through baking shake the pan or turn each ball for even cooking.

Spaghetti Squash Primavera

Ingredients

• 1 medium spaghetti squash
• 1 1/2 carrots, diagonally sliced
• 1/2 cup diagonally sliced celery
• 3 cloves garlic, minced
• 1 1/2 cups shredded cabbage
• 1 small zucchini, chopped into small pieces
• 1 1/2 cups cooked pinto beans, or 1 (15 ounce) can, low-sodium or no-salt-added pinto beans, drained
• 1 1/2 cups chopped tomatoes or 1 (15 ounce) can no-salt-added diced tomatoes, drained
• 1/3 cup low-sodium or no-salt-added vegetable broth
• 1 teaspoon dried thyme 
• 1 teaspoon dried parsley
• 1 cup no-salt-added or low-sodium pasta sauce

Instructions

1. Preheat oven to 350 degrees F. Slice spaghetti squash in half lengthwise; remove seeds. Place both halves upside down on a baking sheet. Bake for 45 minutes or until tender. Meanwhile, cook carrots and celery in 2 tablespoons of water in a covered pan over medium heat for 10 minutes, stirring occasionally. Add a little more water if needed. Add garlic, cabbage, and zucchini and cook, covered, for another 10 minutes. Stir in remaining ingredients, except for pasta sauce and lettuce. Cover and simmer for 10 minutes or until carrots are tender. When squash is done, remove from oven and using a fork, scrape spaghetti-like strands from squash into a bowl. Add pasta sauce and combine by mixing thoroughly. Mix the vegetables, beans and herbs with the squash/pasta sauce mixture and serve on a bed of shredded romaine lettuce, if desired, or place back in the hollowed out squash bowls.

Sweet Potato with Coconut and Toasted Almonds

Ingredients

• 3 lbs. organic sweet potatoes
• 4-5 tbsp. Nutiva Organic Coconut Manna™, warmed
• 4-6 tbsp. Nutiva Organic Hempseeds
• 1/4 cup Nutiva Organic Coconut Chips, lightly toasted
• 1/3 cup toasted almonds, finely chopped
• sea salt to taste
• parsley to garnish

Instructions

1. Wash and slice sweet potatoes diagonally, 1-1/2" slices. Steam in pot for 20-30 minutes, just until soft. Remove and set on platter. Spoon out Coconut Manna from warmed jar and cover center of sweet potato slices. Sprinkle with sea salt, hempseed and toasted coconut. Add almonds to each top and garnish with a sprig of fresh parsley. Serve warm.

Hearty Walnut-Stuffed Mushrooms

SERVES 4 | 30 MINUTES OR FEWER

Ingredients

• 1 cup walnut halves, plus 16 for garnish
• 1/4 cup chopped parsley
• 1 clove garlic, peeled
• 1/2 cup cooked brown lentils
• 4 tsp. balsamic vinegar, divided
• 1 tsp. dried rubbed sage
• 1 tsp. toasted walnut oil
• 16 large button mushrooms (2-inch diameter), stems removed
• 1 Tbs. olive oil
• 1/2 cup low-sodium vegetable broth

Instructions

1. Purée 1 cup walnuts, parsley, and garlic in food processor until pasty. Add lentils, 2 tsp. vinegar, sage, walnut oil, and salt and pepper, if desired. Purée until smooth. 
2. Fill each mushroom cap with 1 1/2 Tbs. purée. Press remaining walnut halves into filling. 
3. Heat olive oil in large skillet over medium-high heat. Cook mushrooms, round side down 5 minutes, or until they begin to release juices and brown on bottom, shaking pan occasionally. Carefully add broth. Cover, and reduce heat to medium-low. Simmer 10 to 15 minutes, or until mushrooms are tender and filling puffs and is slightly browned. Remove mushrooms. Add remaining 2 tsp. vinegar to pan. Simmer 1 to 2 minutes, or until sauce thickens slightly. Serve mushrooms drizzled with sauce. 

PER SERVING (4 MUSHROOMS): 314 cal; 10 g prot; 27 g total fat (3 g sat fat); 14 g carb; 0 mg chol; 85 mg sod; 5 g fiber; 4 g sugars

Black Bean Salad with Avocado-Lime Dressing

Serves 4

Ingredients

• 1 ripe avocado, mashed
• 1/4 cup chopped fresh cilantro
• 2 tablespoons lime juice
• 2 (15-ounce) cans no-salt-added black beans, rinsed and drained
• 4 cups shredded romaine lettuce
• 1 cup grape tomatoes, halved
• 1 cup corn kernels, fresh or thawed if frozen
• 1 small red bell pepper, chopped
• 1/2 cup toasted pumpkin seeds

Instructions

1. In a large bowl, whisk together avocado, cilantro and lime juice until blended. Add beans, lettuce, tomatoes, corn, pepper, pumpkin seeds and toss until evenly coated.

Kale and Mushroom Wrap

Ingredients

• 3 Tbsp olive oil
• 1 large or 2 small shallots, thinly sliced
• 1 medium leek, white and pale green part only, rinsed and thinly sliced
• 8 oz mushrooms, such as cremini, button, or stemmed shiitake (4 cups)
• 1/2 tsp kosher salt
• 1/2 tsp freshly ground black pepper
• 1 bunch kale, stemmed and coarsely chopped (8 oz)
• 1/4 cup vegetable broth
• 1/3 cup unsweetened dried cranberries
• 2 oz goat cheese, at room temperature, crumbled (1/4 cup)
• 4 10-inch high-fiber multigrain wraps

Instructions

1. In a large skillet, heat oil over medium-high ???
   Add shallot, leek, mushrooms, salt and pepper???
   Cook, stirring frequently, until vegetables ???
   about 8 minutes. 
2. Add kale and cook until wilted, about 8 minutes???
   Add broth and cranberries; boil, and scrape???
   brown bits from the pan's bottom. 
3. Remove pan from heat and stir in goat cheese???
   Divide filling among wraps. Fold like a burrito???
   cut in half. Serve hot. 

MAKES 4 SERVINGS Per serving: 392 cal, 20 g fat???

3 g sugar, 535 mg sodium, 17 g fiber, 18 g protein

Bok Choy Skillet Supper

SERVES 4 | 30 MINUTES OR FEWER

Ingredients

• 2 tsp. garlic-flavored olive oil, divided, plus more for drizzling
• 8 oz. button mushrooms, sliced (2 cups)
• 8 cherry or grape tomatoes, halved
• 2 shallots, finely chopped (1/4 cup)
• 1 cup bulgur
• 1 cup mushroom broth
• 1 sprig fresh thyme plus 1 tsp. fresh thyme leaves, divided
• 4 small bok choy, halved

Instructions

1. Heat 1 tsp. garlic oil in skillet over medium-high heat. Add mushrooms, and cook 5 minutes, or until browned. Transfer to plate. Add tomatoes to skillet cut side down, and cook 2 minutes, or until browned. Transfer to plate. 
2. Add remaining 1 tsp. oil to skillet. Sauté shallots 2 to 3 minutes. Stir in bulgur to coat with oil. Add broth, thyme sprig, and 1 1/2 cups water; season with salt and pepper, if desired. Cover; reduce heat to medium-low. Simmer 5 minutes. 
3. Arrange bok choy halves on top of bulgur with stem ends at center of skillet. Sprinkle mushrooms and tomatoes in between. Cover, and simmer 5 minutes more. Remove from heat and let stand 10 minutes. Sprinkle with thyme leaves, and drizzle with garlic oil. 

PER 1 1/2-CUP SERVING: 202 cal; 8 g prot; 6 g total fat (<1 g sat fat); 34 g carb; 0 mg chol; 217 mg sod; 9 g fiber; 3 g sugars.

Easy Bean Salad

Serves 10

Ingredients

• 1 15-ounce can kidney beans
• 1 15-ounce can pinto beans
• 1 15-ounce can black-eyed peas
• 1 10-ounce frozen package Fordhook lima beans
• 1 cup frozen corn
• 1 large red bell pepper, diced
• 1/2 medium onion, diced
• 1 teaspoon salt
• 1 teaspoon pepper
• 1/2 cup low-fat Italian salad dressing

Instructions

1. Toss all ingredients together. Serve cold or at room temperature. May be covered and stored in refrigerator for several days. 

NUTRITION INFORMATION PER SERVING: 176 CALORIES, 9.7 GM PROTEIN, 31 GM CARBOHYDRATE, 2.2 GM FAT, 508 MG SODIUM, 0 MG CHOLESTEROL

Lentil Chili

Serves 8

Ingredients

• 1 large yellow onion, chopped
• 1 large red bell pepper, chopped
• 8 cups low-sodium vegetable broth, divided
• 5 cloves garlic, finely chopped
• 4 teaspoons salt-free chili powder
• 1 (16-ounce) package brown lentils (about 23 cups lentils)
• 2 (15-ounce) cans no-salt-added diced tomatoes
• 1/4 cup chopped fresh cilantro

Instructions

1. Heat a large pot over medium-high heat. When hot, add onion and bell pepper; cook, stirring frequently, until vegetables brown and begin to stick to the bottom of the pot, about 6 minutes. Stir in 3 tablespoons of broth and continue to cook, stirring, until onion is soft and lightly browned. Stir in garlic and chili powder and cook 1 minute, stirring constantly. Add lentils, tomatoes and remaining broth. Bring to a boil, reduce heat to medium-low and simmer, partially covered, 30 minutes or until lentils are almost tender. Uncover and cook 10 minutes longer. Stir in cilantro and serve.

Better Burgers

Serves: 8

Ingredients

• 1 1/2 cups old fashioned rolled oats
• 1 cup ground walnuts
• 1 cup water
• 1/4 cup tomato paste
• 1/4 cup Dr. Fuhrman's MatoZest or other no salt seasoning blend, adjusted to taste
• 1 cup diced onion
• 3 cloves garlic, minced
• 6 cups finely minced mushrooms
• 2 teaspoons dried basil
• 1/2 teaspoon dried oregano
• 2 tablespoons fresh parsley, minced
• freshly ground pepper, to taste
• 2/3 cup frozen chopped spinach, thawed

Instructions

1. Preheat oven to 350°F.
2. Combine rolled oats and ground walnuts in a bowl. Set aside. 
3. In a small saucepan, whisk together water, tomato paste and MatoZest. Heat over medium-high heat until boiling. Pour over rolled oats and walnuts. Stir well and set aside. 
4. Heat 2 tablespoons water in a sauté pan and add onion and garlic. Saute until onion is translucent. Add mushrooms, basil, oregano, parsley and black pepper and additional water if needed, to prevent sticking. Cover and cook for 5 minutes, or until mushrooms are tender. 
5. In a large bowl, combine sautéed onions and mushrooms, rolled oat/walnut mixture and spinach. Stir well to combine. With wet hands, shape 1/3 cup of mixture into a well-formed burger. Place on a lightly oiled baking sheet and repeat with remaining mixture. Bake for 15 minutes. Turn burgers to bake the other side for another 15 minutes.
6. Remove from oven and cool slightly. Serve on small whole grain hamburger buns or whole grain pita bread halves. Top with thin sliced, raw red onion and low sodium ketchup. 

Makes 12 burgers

Wild Rice-Stuffed Pumpkin

SERVES 12

The stuffing for this pumpkin entrée can be made two days ahead. 

Ingredients

• 1 lb. wild rice blend
• 2 lb. fresh spinach, stemmed
• 1/4 cup plus 2 Tbs. olive oil, divided 
• 6 cups sliced button mushrooms (1 1/2 lb.)
• 1 large onion, chopped (2 cups) 
• 1 cup diced celery
• 9 cloves garlic, minced, divided (3 Tbs.)
• 3 Tbs. chopped fresh sage, divided
• 4 tsp. chopped fresh thyme, divided
• 2 cups fresh or frozen corn kernels
• 1 1/2 cups cooked kidney beans, or 1 15-oz. can kidney beans, rinsed and drained
• 1 cup chopped toasted pecans
• 1 6- to 8-lb. cooking pumpkin

Instructions

1. Prepare wild rice blend according to package directions. Transfer to bowl. 
2. Bring 1/2 cup water to a boil in bottom of skillet. Add spinach, and cook 4 minutes, or until wilted; drain. Cool, then squeeze dry, chop, and add to rice. 
3. Heat 2 Tbs. oil in skillet over medium heat. Add mushrooms, onion, celery, 4 tsp. garlic, 1 Tbs. sage, and 2 tsp. thyme; sauté 10 minutes, or until liquid evaporates. Stir in corn and beans, and sauté 3 minutes. Stir mushroom mixture into rice mixture. Fold in nuts. Season with salt and pepper, if desired. 
4. Preheat oven to 350°F. Line rimmed baking sheet with foil. Cut top off of pumpkin, and scoop out seeds and pulp, scraping sides clean. 
5. Combine remaining 1/4 cup oil, remaining 5 tsp. garlic, 2 Tbs. sage, and 2 tsp. thyme in bowl. Brush oil mixture all over inside of pumpkin. Fill pumpkin with rice mixture. Cover with top, and bake filled pumpkin 1 1/2 to 2 hours, or until pumpkin is tender when side is pierced with knife tip. Uncover, and bake 10 to 20 minutes more. 

PER SERVING: 376 cal; 11 g prot; 15 g total fat (2 g sat fat); 55 g carb; 0 mg chol; 111 mg sod; 9 g fiber; 8 g sugars

Continue Reading..