Ingredients:
1 Pita Pocket (store bought)
Handful of fresh spinach
Bell Pepper Slices
Hummus
Avocado
(any vegetables you have can work!)
Directions:
Toast pita pocket in the toaster. Then, smear hummus inside the pocket and then stuff with veggies.
Portable and fast!
Serves 1.
Meat Free Monday with Texas State H.E.A.T.
Sunday, April 21, 2013
44. Mac n Cheese Cauliflower
- Ingredients:
- 1 large head cauliflower cut into medium florets (8 cups)
- 2 Tbsp butter or margarine
- 3 Tbsp all-purpose flour
- 2 cups low-fat milk
- 1 clove garlic, minced
- 2 cups grated extra-sharp Cheddar cheese
- ½ cup nutritional yeast
- 1 pinch cayenne pepper
- 2 egg yolks
- 1 ½ cups fresh breadcrumbs
Directions:
Preheat oven to 350°F. Bring large pot of salted water to a boil. Add cauliflower florets, and boil 5 to 7 minutes, or until just tender. Drain, reserving 1 cup cooking liquid, and set aside.
Melt butter in same pot over medium heat. Whisk in flour, and cook 1 minute, stirring constantly. Whisk in milk, garlic, and reserved cooking liquid, and cook 7 to 10 minutes, or until sauce is thickened, whisking constantly. Remove from heat, and stir in cheese, nutritional yeast, cayenne pepper, and egg yolks until cheese is melted. Fold in cauliflower.
Coat 13- x 9-inch baking dish with cooking spray. Spread cauliflower mixture in baking dish, and sprinkle with breadcrumbs. Spray breadcrumbs with cooking spray. Bake 30 minutes, or until casserole is hot and bubbly and breadcrumbs are crisp and brown.
Serves 8.
http://www.vegetariantimes.com/recipe/mac-and-cheese-style-cauliflower/
Preheat oven to 350°F. Bring large pot of salted water to a boil. Add cauliflower florets, and boil 5 to 7 minutes, or until just tender. Drain, reserving 1 cup cooking liquid, and set aside.
Melt butter in same pot over medium heat. Whisk in flour, and cook 1 minute, stirring constantly. Whisk in milk, garlic, and reserved cooking liquid, and cook 7 to 10 minutes, or until sauce is thickened, whisking constantly. Remove from heat, and stir in cheese, nutritional yeast, cayenne pepper, and egg yolks until cheese is melted. Fold in cauliflower.
Coat 13- x 9-inch baking dish with cooking spray. Spread cauliflower mixture in baking dish, and sprinkle with breadcrumbs. Spray breadcrumbs with cooking spray. Bake 30 minutes, or until casserole is hot and bubbly and breadcrumbs are crisp and brown.
Serves 8.
http://www.vegetariantimes.com/recipe/mac-and-cheese-style-cauliflower/
43. Salad Greens with Strawberry/ Lime Vinaigrette
Ingredients:
Vinaigrette
1 ½ cups diced strawberries
2 Tbs. white balsamic vinegar
1 tsp. pure maple syrup
2 tsp. lime juice
3 Tbs. olive oil
12 snow peas, thinly sliced
2 radishes, thinly sliced
Halved strawberries, edible flowers, and fresh herb sprigs, for garnish, optional
Directions:
Vinaigrette
1 ½ cups diced strawberries
2 Tbs. white balsamic vinegar
1 tsp. pure maple syrup
2 tsp. lime juice
3 Tbs. olive oil
Salad
6 oz microgreens and/or salad greens12 snow peas, thinly sliced
2 radishes, thinly sliced
Halved strawberries, edible flowers, and fresh herb sprigs, for garnish, optional
Directions:
To make Vinaigrette: Combine strawberries, vinegar, and maple syrup in bowl. Let stand 30 minutes. Strain liquid into small bowl (keeping strawberries separate), and stir in lime juice and oil. Season with salt and pepper, if desired.
To make Salad: Toss together microgreens, snow peas, radishes, reserved strawberries, and 1/4 cup Vinaigrette in bowl. Garnish with halved strawberries, edible flowers, and fresh herb sprigs (if using).
Serves 4.
42. Kale and Two-Bean Soup
Ingredients:
2 (15oz cans) no salt black beans, drained and rinsed
2 (15oz cans) no salt cannellini beans, rinsed, drained and divided
1/2 cup chopped carrot
1/2 cup chopped celery
3 Tbsp olive oil
1 cup chopped onion
2 garlic cloves, minced
4 cups vegetable broth, divided
7 cups stemmed, chopped kale
1/2 tsp black pepper
1 Tbsp red wine vinegar
1 tsp chopped rosemary
Directions:
Heat a large pot over medium-high heat. Add olive oil to pan, add onion, carrot, and celery. Sauté 6 minutes, until tender. Stir in 1/4 tsp salt and garlic; cook 1 minute. Stir in 3 cups of vegetable broth and kale. Bring to a boil, cover, reduce heat, and simmer 3 minutes, until kale is tender.
Place half of cannellini beans and remaining 1 cup vegetable broth in a blender, process until smooth. Add pureed bean mixture, remaining cannellini beans, black beans, and pepper to soup. Bring to a boil, reduce heat, and simmer 5 minutes. Stir in remaining 1/4 tsp salt, vinegar, and rosemary.
Serves 6.
http://www.myrecipes.com/recipe/two-bean-soup-with-kale-10000001924699/
2 (15oz cans) no salt black beans, drained and rinsed
2 (15oz cans) no salt cannellini beans, rinsed, drained and divided
1/2 cup chopped carrot
1/2 cup chopped celery
3 Tbsp olive oil
1 cup chopped onion
2 garlic cloves, minced
4 cups vegetable broth, divided
7 cups stemmed, chopped kale
1/2 tsp black pepper
1 Tbsp red wine vinegar
1 tsp chopped rosemary
Directions:
Heat a large pot over medium-high heat. Add olive oil to pan, add onion, carrot, and celery. Sauté 6 minutes, until tender. Stir in 1/4 tsp salt and garlic; cook 1 minute. Stir in 3 cups of vegetable broth and kale. Bring to a boil, cover, reduce heat, and simmer 3 minutes, until kale is tender.
Place half of cannellini beans and remaining 1 cup vegetable broth in a blender, process until smooth. Add pureed bean mixture, remaining cannellini beans, black beans, and pepper to soup. Bring to a boil, reduce heat, and simmer 5 minutes. Stir in remaining 1/4 tsp salt, vinegar, and rosemary.
Serves 6.
http://www.myrecipes.com/recipe/two-bean-soup-with-kale-10000001924699/
41. Black Bean Soup
Ingredients:
1 cup frozen corn, thawed
1 cup salsa
1 1/2 cups vegetable broth
1/2 tsp cumin
a dash of hot sauce
15oz black beans, drained and rinsed
Directions:
Place 1 cup beans, salsa, and cumin in a blender and puree until smooth. Transfer to a medium saucepan and add remaining ingredients except chips. Stir to combine and heat over low. Once hot, serve and garnish with broken chips.
Serves 2.
http://happyherbivore.com/recipe/salsa-soup
1 cup frozen corn, thawed
1 cup salsa
1 1/2 cups vegetable broth
1/2 tsp cumin
a dash of hot sauce
15oz black beans, drained and rinsed
Directions:
Place 1 cup beans, salsa, and cumin in a blender and puree until smooth. Transfer to a medium saucepan and add remaining ingredients except chips. Stir to combine and heat over low. Once hot, serve and garnish with broken chips.
Serves 2.
http://happyherbivore.com/recipe/salsa-soup
40. Chickpea Noodle Soup
Ingredients:
1 whole carrot, skinned
2 whole celery stalks, sliced
1 small onion, diced
10 whole cremini (brown) mushrooms
8 cups vegetable broth
1 tsp yellow miso paste
1 tsp tamari
2 whole bay leaf
4 ounces whole wheat pasta, uncooked
15 ounces chickpeas, drained and rinsed
Directions:
Line a large soup pot with broth, about 1/4 cup. Add carrots, celery and onion and saute over high heat until onions are translucent, about 3 minutes. Add mushrooms and more broth if necessary. Continue to cook over high heat until the mushrooms are soft, about 3 minutes. Add remaining broth, bay leaves, miso and tamari. Cover and bring to a boil. Once boiling, add pasta and reduce heat to medium. Cook for another 6 minutes, or until pasta is al dente. Stir in chickpeas and taste. Add more miso or salt if necessary. Allow soup to thoroughly heat the chickpeas. Fish out bay leaves and serve.
Serves 8.
http://happyherbivore.com/recipe/chickpea-noodle-soup/
Line a large soup pot with broth, about 1/4 cup. Add carrots, celery and onion and saute over high heat until onions are translucent, about 3 minutes. Add mushrooms and more broth if necessary. Continue to cook over high heat until the mushrooms are soft, about 3 minutes. Add remaining broth, bay leaves, miso and tamari. Cover and bring to a boil. Once boiling, add pasta and reduce heat to medium. Cook for another 6 minutes, or until pasta is al dente. Stir in chickpeas and taste. Add more miso or salt if necessary. Allow soup to thoroughly heat the chickpeas. Fish out bay leaves and serve.
Serves 8.
http://happyherbivore.com/recipe/chickpea-noodle-soup/
39: Drunk Ramen
Ingredients:
Oriental Flavored Ramen Noodles
tabasco sauce
1/4 cup broccoli (chopped into tiny pieces)
1 tsp peanut butter
Directions:
Cook Ramen as instructed on package. Pour into a bowl, adding broccoli, seasoning and peanut butter. Stir well until peanut butter melts into the soup. Add a dash or two of tabasco and enjoy!
Serves 1.
Oriental Flavored Ramen Noodles
tabasco sauce
1/4 cup broccoli (chopped into tiny pieces)
1 tsp peanut butter
Directions:
Cook Ramen as instructed on package. Pour into a bowl, adding broccoli, seasoning and peanut butter. Stir well until peanut butter melts into the soup. Add a dash or two of tabasco and enjoy!
Serves 1.
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