Cilantro Hummus

INGREDIENTS:
2 cups garbanzo beans, cooked (1 – 15.5 oz. can)
2 cloves garlic, minced
2 tablespoon tahini
2 1/2 tablespoons lemon juice
1/2 teaspoon cumin
1/4 teaspoon coriander
1/4 teaspoon red pepper flakes
3/4 cup chopped cilantro
Spike Salt Free Gourmet Natural Seasoning (optional).

DIRECTIONS:
In a food processor add all the ingredients and blend until smooth.

NOTES: I added the Spike seasoning after I had the ingredients blended to taste. If you want to lower the fat content, you can omit the tahini as well, I tasted the hummus before I added the tahini and after. It’s another item that could be considered optional.

Baked Falafel

Ingredients:
2 1/2 cups chickpeas
1 onion, chopped
3 garlic cloves, minced
3 tablespoons fresh parsley, chopped
1/2 cup fresh cilantro, chopped
1 1/2 teaspoon lemon juice
1 tablespoon tahini
1 teaspoon coriander
1 teaspoon cumin
1/2 teaspoon dried red pepper flakes or cayenne pepper
5 tablespoons whole wheat flour
1 teaspoon baking powder
Salt and pepper to taste

Directions:
Preheat oven to 400 degrees. Chop the onion and cilantro. Add all ingredients except the cilantro and parsley into a food processor until mixed. Transfer mix to a bowl and add the cilantro and parsley. Roll mixture into 1 1/2″ balls or 2″ patties about 1/2″ think. Place onto baking pan covered with parchment paper.

Bake for 12 minutes on each side, until nicely browned (since it’s baked, only the part actually touching the pan will be browned and crispy).

Serve in pita pockets, with hummus, tahini sauce, tomatoes, lettuce and/or cucumber.

Serving Size: 16-20 balls/patties (depending on size)

Nutritional Facts:
Calories: 61
Total Fat: 1 g
Cholesterol: 0 mg
Sodium: 147 mg
Potassium: 91 mg
Total Carbs: 11 mg
Protein: 2 g

Notes: I have changed this recipe a few times now, using the link below as the base. I have used a small onion and I have used dried, minced onion. The difference being when I added the small, chopped onion to the food processor it did require more whole wheat flour since there was a fair amount of liquid in the onion.

I have also soaked and cooked dry chickpeas and used canned, both yield similar results. I prefer the cooking my own chickpeas, to reduce the sodium level, even after I rinse and drained the canned chickpeas. This does some advance planning, I usually soak the chickpeas for 6-8 hours and then boil them for about 75-90 minutes.

Source: Chow Vegan

Tri-Colored Couscous Salad

INGREDIENTS:
1 cup tri-colored couscous
2 tablespoons of Bragg’s Apple Cider Vinegar
1 teaspoon Bragg’s Liquid Aminos
1/2 a cucumber, quartered
1/2 cup red onion, chopped
2 Roma tomatoes, diced
1 Jalapeno pepper, chopped
1/2 cup cilantro

DIRECTIONS:
In a bowl pour apple cider vinegar and liquid aminos. Add cucumber and let stand for 15 minutes. Boil 1 cup of water (or veggie broth) and add to couscous, let stand for about 10 minutes. Combine the red onion, tomatoes, Jalapeno pepper and cilantro in the bowl and mix. Pour in couscous and combine. If you want to spice it up, I recommend Sriracha Hot Sauce. Serve and enjoy.

Mexican Casserole

Ingredients:Mexican Casserole
1 cup chopped onion
1 zucchini, chopped
2 garlic cloves, minced
1 jalapeño pepper, minced
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
1 (12-ounce) package meatless fat-free crumbles (such as Lightlife Smart Ground) or 2 potatoes, chopped
16 corn tortillas (mixed and pressed my own)
1 (15-ounce) can pinto beans, rinsed and drained
1 (15-ounce) can kidney beans, rinsed and drained
2 (15-ounce) can black beans, rinsed and drained
1 Tablespoon fresh lime juice
2 cups chopped seeded plum tomato
2 Tablespoons minced fresh cilantro
1 cup (8 ounces) vegan shredded cheddar cheese (optional)
2 Tablespoons chopped green onions
1 can black olives, chopped (optional)
3 cups enchilada sauce

Directions:
Pre-heat the oven to 375 degrees.

Heat skillet over medium heat. Add diced onion, garlic and jalapeño pepper and saute for 5 minutes. Stir in black pepper, cumin, chili powder and fat-free crumbles. Cook until it’s heated thoroughly.

In a 9 x 13 Pyrex pan layer the bottom with enchilada sauce and cover with tortillas. Spoon in the meat-less (or potato) mixture and spread evenly over the tortillas.

Heat your skillet and add the beans and mash, stirring constantly. Stir in the lime juice. Combine the tomato, zucchini and cilantro and stir until mixed. Layer the beans over the meat-less mixture evenly. Top off the casserole with another layer of tortillas and cover with enchilada sauce. Bake for 15 minutes. Remove and let cool, top with green onions and olives (optional).

SERVING SIZE: 12 servings

NUTRITIONAL FACTS:
Calories……….192
Total Fat……..1 g
Cholesterol….0 mg
Sodium…………247 mg
Potassium……383 mg
Total Carbs….40 mg
Protein………….6 g

NOTES:

Source: Cooking Light

Notes: I have also made this as a two layer casserole, with a layer of corn tortillas and enchilada sauce between thee meatless mixture (or potato mixture) and the bean mixture. Either way, it comes out good and filling.

Pico de gallo

Ingredients
4 Roma tomatoes, chopped
1/2 onion, chopped (or red onion)
1 Jalapeno pepper, diced
1 Tbsp. garlic, minced
1/2 Cup cilantro
1 Tbsp. lime juice
Cumin, pinch

Directions
Combine all the ingredients in a bowl, stir, cover and refrigerator for 30 minutes.

Notes
This came from book, The Joy of Cooking and is a wonderful and simple Pico de gallo recipe you can use as a condiment on top of tacos or as a complement to tortilla chips. If you want to jazz it up a bit think about adding some avocados and queso fresco. I have also tossed in some smoked chipotle chili powder to add a bit more kick to it. You could also add more or hotter chilies if desired. You really cannot go wrong with this recipe.