Category: beans

avocado · beans · daiya cheese · grilling · seitan · veggie burgers · vital wheat gluten

Avocado Stuffed Black Bean Burger Sliders

osuadamr2 Comments

Week 6 Browns vs. Steelers

The entire city of Cleveland is riding high. The Browns trashed their bitter rival on a perfect October day and it was a long time coming. Years of frustration alleviated by a hometown hero, leading the team he grew up watching to a winning record. It just doesn’t get much better.



Perfectly grilled stuffed sliders

Actually, it does get better if you were able to join us at the muni lot today and sampled these stuffed veggie burgers. The creamy avocado center took it to another level.

The recipe for the burgers has been in development for a little while now. I made very similar patties for a memorial day cookout and they were gone in a flash. Its a combination black bean and seitan base so it holds up very well on the grill. The last thing you want it a mushy veggie burger falling through the grill grate.

The roasted corn and red pepper provide the necessary “veggie” to the mix. The roasting unlocks the special flavor in any vegetable and those two rank right up at the top.

Chrispy is hungry!

And stuffing a burger? I mean, everyone likes a little surprise inside of things, right? You wouldn’t expect to find avocado in a grilled burger but you’ll be blown away at how well it works. Don’t be afraid to experiment with other fillings too.
Toss a half slice of Daiya cheese on top and you have one creamy, hearty slider. I served them alongside pulled BBQ Beyond Meat sliders and grilled sweet potato wedges. Enjoy!


An avocado surprise!


Ingredients

  • 2 cans black beans, drained and rinsed
  • 1 cup vital wheat gluten
  • 1/2 cup bread crumbs
  • 2 flax eggs (3 tbsp warm water. 1 tbsp ground flax = one egg)
  • 1 cup corn, frozen or fresh
    Roasted corn and red pepper
  • 2 red peppers, halved and deseeded
  • 1 tbsp vegan Worcestershire
  • 1 tbsp soy sauce (just double if you don’t have Worcestershire)
  • 1 tsp chili powder
  • 1 tsp cumin
  • 1 tsp smoked paprika 
  • 1/2 tsp cayenne pepper (optional)
  • 2 avocados
  • Juice of one lime
  • 6 slices vegan cheese (I used Daiya cheddar)
  • 12 slider buns
Directions
  1. Preheat oven to 425. Place the corn and red pepper in the oven for about 20 minutes. Watch the corn, you don’t want to burn it! 
  2. Meanwhile, mash, blend or process the beans. They should be mushy but with some chunks.
  3. Add the beans, flax eggs, Worcestershire and soy sauce to a large bowl. Mix well.
  4. Then add the wheat gluten, bread crumbs and spices. Knead well, about 3 minutes. 
  5. Once the pepper is cool, peel the skin (here’s a primer on roasting red peppers. Or you could just buy the jarred stuff) and chop into small piece. Fold the chopped pepper and corn in with the burger mix
  6. Mash the avocado with the lime juice
  7. Now comes the fun part. Make a small patty in your hand, Put a small spoonful of the mashed avocado in the center and set it down on a plate. Make another small patty and carefully seal the two patties around the avocado (take a look at the pictures below!)
  8. Keep the stuffed patties until ready to grill. Once the grill is ready, grill each side until browned. Toss the cheese on to melt. Serve on a slider bun.

Flat patty ready for filling



Add the avocado



Get ready for patty #2



Seal the edges



Burgers on the grill with Pulled Beyond Meat



A plate full of goodness, including grilled sweet potato wedges



Take a bite

avocado · beans · breakfast · field roast · hummus · lentils · newbie · quinoa · salsa · soup · thanksgiving

Top 5 Vegan Starter Recipes (that’ll leave you full and satisfied)

osuadamr1 Comment

Salad, not included!
Today, I had a friend ask me for my top 5 vegan recipes.  That question is harder than it looks 
because the answer hinges on who is asking and what they hope to discover. 
If you are a newbie vegan, then it means I have to give my favorites at all 3 meal times so you have a full days worth of food.  If you are a vegetarian looking to cut out cheese and eggs, then I want to include things with cashew cream or flax eggs to make it seem like nothing is missing.  If you are a seasoned vegan looking for meat 
substitutes to grill, then I can get into the nitty gritty of seitan or veggie burgers.  The degree of kitchen skill also plays a role too, as you don’t want to scare anyone off from trying a plant-based diet with complex techniques or obscure ingredients.
My friend today was looking for  my favorite vegan starter recipes.  I thought about this long and 
Stir Fry, not included!
hard and have come up with a list, including 2 breakfasts, a sandwich, a soup and main dish as my top 5.  (Honestly, spinach chickpea salad and stir-fry are my go to dishes for lunch and dinner respectively, but since I make it different every time and there is no wrong way to do it, I didn’t include these in the top 5).  Enjoy!  
THE TOP 5

1.    Kale Strawberry Banana Smoothie
2.    Loaded Oatmeal
3.    Spinach Mushroom Hummus Panini
4.    Lentil Soup (with Field Roast)
5.    Black Bean Brown Rice Bowl

Recipes after the jump…

1.  Kale Strawberry Banana Smoothie
Picture taken pre-vitamix
Put the ingredients in this order into a blender (Note: if using a vitamix or any other super-power blender, put the ice on top)
·      1 cup water or soy/almond/hemp/rice milk
·      1/2 cup ice
·      Optional supplements (in order of most important for me)
o   1 scoop unsweetened plant protein 
o   1 tbsp ground flax 
o   1 tsp ground chia 
o   1 tsp spirunlina 
o   1 tsp raw maca 
o   1 tbsp goji berries 
o   1 tbsp cocao nibs
·      4 big leaves kale (Note: Spinach might be more palatable to a first timers palate)
·      Banana
·      Handful of strawberries (frozen work the best!!)
·      Optional flavor additions:            
o   1 tbsp nut butter
o   1 pitted date
Blend until smooth.  You may have to adjust the liquid/solid ratio depending on your blender.
Tastes better than it looks! Its all about how full and great you feel after… 
2. Loaded Oatmeal (adapted from Livestrong.com’s meals for vegetarian athletes)
·      1 cup of oatmeal,
·      1 cup water or soy/almond/hemp/rice milk
·      1 tbsp. of flaxseed
·      1/2 cup frozen blueberries
·      1 banana, sliced
·      2 tbsp. of sliced/crushed almonds or walnuts
·      I tbsp peanut/almond butter
·      ¼ tsp cinnamon
Cook oatmeal according to instructions along with flaxseed and blueberries
Stir in cinnamon and nut butter.
Fold in nuts and banana and top with a little more cinnamon.
3. Spinach Mushroom Hummus Panini (adapted from Engine 2)
·      4 tbsp hummus of choice
·      2 slices Ezekiel 4:9 Sprouted Grain Bread
·      1 medium Portabella Mushroom
·      1 1/2 cups Spinach, Raw
·      1 Green Onion, diced
·      Bragg’s Liquid Aminos or soy sauce plus water to sauté
Panini bliss
Sauté the mushrooms on medium heat in a nonstick skillet for about 5 minutes or until soft. (Note: you can sauté in any liquid, so oil isn’t necessary! I like soy sauce for the flavor.  Add water as necessary)
Spread bread slices thickly with hummus. Sprinkle one side with green onions and reserve the other as sandwich top.
Using a slotted spoon to allow any liquid to drain away from the mushrooms, place them on top of the green onions.
Put spinach on top of the mushrooms. Smush it down!
Top the sandwiches with the reserved piece of bread, and press to seal.
Carefully place the sandwich in a nonstick skillet.
Place a heavy casserole dish on top of the sandwich to flatten it. (Note: if you’re locuky enough to own a Panini press, use it!)
Cook the weighted sandwich on one side over medium heat for about 5 minutes, taking care not to let it burn.
Flip sandwich and cook the other side in the same way.
When done, the panini will be quite thin and browned on both sides.
  
4.  Lentil Soup (with Field Roast) 
Serves 4
A one-pot meal
·      2 carrots
·      2 celery stalks
·      1 medium onion
·      4 cloves garlic coarsely chopped
·      4 cups veggie stock or broth
·      4 cups water
·      1 and ½ cups green lentils
·      Bay leaf
·      3 cups spinach/chard/kale
·      Salt and pepper to taste
·      Optional: 2 Italian field roast sausages
In a large pot, sauté coarsely chopped carrots, celery, onion and garlic in a little water or stock until soft. (Note: no oil needed!) 
Then pour in the veggie stock/broth and water
Rinse and pick through lentils add to the broth and veggies.  
Throw in a couple bay leaves and pepper and bring to a boil.
Reduce heat and simmer about 30 minutes.
If you want, sauté chopped field road for a few minutes until browned and add to simmering soup.
Add the greens to the simmering soup in last few minutes. 
Serve hot!  I like a little sriracha in mine. 
5.  Black Bean Brown Rice/Quinoa Bowl
Serves 2
·      1 cup dry Rice/Quinoa cooked according todirections
·      1 can Black Beans 
·      1 Large Green Pepper
Plant rainbow
·      1 Large Red Bell Pepper
·      1/2 Small Red Onion
·      4 oz. Mushrooms
·      1 cup Canned Corn
·      2 Tomatoes
·      2 sprigs Cilantro, Fresh
·      1 Avacado
·      1 tbsp Chili Powder Generic
·      1 tsp Ground Cumin
·      2 cloves Garlic Clove
·      1 tsp Liquid Aminos/soy sauce
Heat the beans with water or stock, along with corn, green pepper, Bragg’s, cumin and chili powder.
Cook rice/quinoa according to directions with mushroom, red pepper, onion and garlic
To serve, place several big spoonfuls of rice/quinoa onto large plates and ladle beans on top.
Add generous of tomato, avocado and fresh cilantro on top
Add hot sauce and bam!

beans · chili · daiya cheese · field roast · seitan · tofu scramble · tvp · vegan

Vegan Chili Cook Off

osuadamrLeave a comment

Week 8 Browns vs. Chargers

Chili, a myriad of colors

Chili is one of those comfort foods that some meat eaters prefer vegetarian.  The mix of beans, veggies and spices lends itself well to any palate.  It warms you up, through the heat of the food and the heat of spice.  We needed something warm on a cold rainy day in Cleveland.

For a tailgate, chili is extremely versatile.  We decided to make breakfast burritos and chili cheese dogs for a nice breakfast/lunch combo.  Often we dont eat anything but appetizers for the first few hours, so the though of a hearty breakfast burrito is appealing.  A key to keeping the chili warm throughout the day is either to plug in a crockpot or bring a pot to heat on the grill.

There are two kinds of vegan chili as defined by the Long Star Veggie Chili Cookoff: traditional and all veg.  “All Veg” chilis are made with only vegetables, while the “Traditional” chili contain a meat analog or substitute like seitan or tempeh.  I opted to make a traditional chili with seitan and TVP, and my buddy Chris made the multi-bean and roasted veggie chili (recipe coming later this week).  I’ll also include my recipe for tofu scramble for the breakfast burritos. Enjoy!

Seitan/TVP Chili

  • 1 package store bought seitan, chopped (West Soy brand) 
  • 1.5 cups Textured Vegetable Protein, reconstituted (what the hell is TVP?)
  • 1 can kidney beans
  • 28 oz. can diced fire roasted tomatoes (Muir Glen organic brand)
  • A few ounces of tomato sauce as needed
  • 1 red onion, chopped
  • 2 bell peppers, chopped
  • 3 jalapeños, chopped with seeds
  • Half head garlic, minced
  • 2 chilis in adobo, chopped with sauce
  • 2 tbs Penzey’s Salt-Free Chili 3000
  • 1 tbs cumin
  • 1 tsp oregano
  • 1 tsp ground ancho pepper
  • 1 tsp chipotle
  • Salt/pep to taste
  • 1 tbs soy sauce or tamari
  • 1 tbs blackstrap mollasses
  • 2 tbs chia seeds
  • A splash of whiskey
Sautee the peppers, onions and garlic until soft.  Toss in the crockpot.
The steam burnt my eyes!
Sautee the seitan until browned. Toss in the crockpot.
Sauteed seitan
Reconstitute the TVP by pouring 1 cup of boiling water over 1.5 cups of TVP.  Cover and let sit for 10 minutes.  Sautee the reconstituted tvp until browned. Toss in the crockpot.
TVP looks and acts like ground beef
Add the tomatoes, beans, chilis, spices, soy sauce, mollasses and stir well.  
Love me some Penzey’s
Tons of complex flavor
I had to add a bit of tomato sauce
Turn the crockpot on low for at least 5 hours or overnight.  Add the chia seeds and whiskey about 15 minutes before unplugging.  Add tomato sauce as necessary if its dry.  
Feel free to add the following as garnish:
  • Avocado
  • Tomato
  • White onion
  • Scallion
  • Cilantro
  • Lime wedges
Serve over Field Roast Frankfurters  in ezekiel buns topped with Daiya Cheddar cheese.  Don’t forget the hot sauce!
Can’t have enough!
Tofu Scramble
  • 12 oz package extra firm tofu
  • 1 cup mushrooms, chopped
  • 1 bell pepper, chopped
  • 1/2 onion, chopped
  • 2 cloves garlic, minced
  • 1 tsp cumin
  • 1 tsp thyme
  • 1 tsp paprika
  • 1/2 tsp tumeric
  • Crushed red pepper flakes to taste
  • 1/4 cup nutritional yeast
  • Squeeze of lemon juice
Sautee the peppers, onions, mushrooms and garlic.  
Crumble the tofu in the pan and keep heat at medium or lower.
Add spices and sautee gently for 10 minutes.  
Just when its about done cooking, add the nutritional yeast and lemon.  Add water as needed throughout.
A go to breakfast
Serve on a whole wheat tortilla, with chili, daiya cheese, and any of the garnish from above.
It was still dark when we ate these
beans · grilling · vegan · veggie burgers

Veggie Burger Cook Off: Bobby’s Spicy Bean Burgers

osuadamr2 Comments

Bobby has a burger press, a wise investment
Here is the other veggie burger recipe I promised from the cook off last weekend.  These burgers were a big hit with the meat eaters and vegetarians alike (some even voted for these as the “winner” over mine). The taco seasoning gave them an added punch. There is little prep time, which makes for a great recipe in a pinch.   Enjoy!
Ingredients
  • 3/4 cup nuts, chopped (I used cashews)
  • 3/4 cup uncooked oatmeal
  • 1 (15 ounce) can black beans
  • 1 (15 ounce) can garbanzo beans
  • 3 tablespoons tomato paste
  • 2 cups cooked rice
  • 2 ounces soy sauce
  • 1 to 2 tablespoons steak seasoning (I used burgundy beef)
  • 1 tablespoon garlic powder
  • Taco seasoning, to taste
  • 3 jalapenos diced (I left the seeds in for a little kick)
  • 1½ cups of sautéed mushrooms (I used sliced crimini’s) 

Char grilled to perfection
Directions
1. Add nuts, beans, oatmeal, and to a large mixing bowl rice to the bowl. Add tomato paste and pour in soy sauce, trying not to let it soak into just the rice.
2. Mix together the ingredients by hand, It helps to use a masher to try and get the chick peas mashed well. When the mixture has been completely combined to make a paste, add the mushrooms, jalapenos and seasonings. Steak seasoning is a must if you’re trying to please meat eaters.
3. Taste the mixture and adjust the seasoning, as desired. Form into burgers

Note: I refrigerated my burgers overnight I think this helped to keep them together the next day on the grille but probably not necessary. Make sure grill is well oiled to ensure no sticking and easy flipping.
appetizer · avocado · beans · nutritional yeast · salsa · taco · vegan

7-Layer Taco Dip

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Week 1: Browns v. Eagles

In honor of the delayed suspension of Scott Fujita, our tailgate crew set out to have a “Fujita” Bar.  Naturally, Hispanic cuisine lends itself to the vegan palate.  In addition to crock pot red beans and rice and grilled veggies, I wanted something to share with everyone.

This recipe comes from “Quick and Easy: Vegan Comfort Food” by Alicia Simpson.  I added a 7th layer of nacho cheeze sauce to her six-layer dip .  Its easy to assemble and feeds a crowd.  Grab a large pyrex or one of those disposable foil tins and start layering!


Layer one: 2 cans refried beans.  I used Bearitos Spicy Refried Beans.

Layer two: a cup of vegan sour cream mixed with taco seasoning.  You can use store bought taco seasoning but its often unnecessarily loaded with salt.  It’s simple to make your own and store it in an airtight container.  The ratio is up to you, but in order from most amount to least:

  • Salt free chili powder (Penzey’s has the best salt free chili powder hands down)
  • Cumin
  • Paprika
  • Garlic powder
  • Onion powder
  • Cayenne pepper (chipotle, ancho or other ground pepper works too.  More from Penzey’s)
  • Salt/pepper to taste
Layer three: 3 thinly sliced or mashed avocados
Layer four: chunky salsa.  You can use store bought, but this is where it is also fun to make your own.  Here is my recipe for fresh spicy salsa.  Assemble and let sit for a few hours to soak up all the flavor.
  • 2 cans fire roasted tomatoes with green chilis (Muir Glen brand)
  • 2 jalapeños (with seeds!)
  • Small red onion finely chopped
  • Small orange or yellow pepper finely chopped
  • Half bunch of cilantro chopped
  • Juice and zest of a lime
Layer five: nacho cheeze sauce.  This recipe also comes from “Vegan Comfort Food.”  I made a batch of fresh almond milk and went to town on this tasty sauce. Whisk all the ingredient in a saucepan on medium heat until the lumps are gone.
  • 11/2 cups vegan milk of choice
  • 1/2 cup nutritional yeast (What the heck is nutitional yeast? By Susan Voison of the amazing “Fat Free Vegan Kitchen”)
  • 1/4 cup all-purpose flour
  • 1/4 cup canola or olive oil
  • 3 tbsp. tahini
  • Pinches of garlic and onion powder, paprika, chili powder, cayenne and salt
Layer six: shredded lettuce
Layer seven: diced green onions
A sloppy, delicious mess.  Like any good tailgate dip!
This was a huge hit!  Everyone at the tailgate enjoyed it and didn’t make one complaint about it being dairy and meat free.  Make sure to serve with strong chips because it takes a good effort to get to the bottom of this dip.