October 25, 2024 / Lyn Jones / 0 Comments
Made with protein-rich edamame instead of chickpeas, this easy hummus recipe is the perfect vegetarian filling for a grab-and-go wrap. Or double the recipe and use the hummus for a healthy snack with cut-up vegetables. Servings: 4
Ingredients
340g frozen shelled edamame (about 2.25 cups), thawed
4 tablespoons lemon juice, divided
3 tablespoons extra-virgin olive oil, divided
2 tablespoons tahini
1 large clove garlic, chopped
½ teaspoon ground cumin
¾ teaspoon ground pepper, divided
½ teaspoon salt
2 cups very thinly sliced green cabbage
½ cup sliced orange bell pepper
1 spring onion, thinly sliced
¼ cup chopped fresh parsley
4 x 8-9″ spinach or whole-wheat tortillas
1. Combine edamame, 3T lemon juice, 2 tablespoons oil, tahini, garlic, cumin, 1/2 teaspoon pepper and salt in a food processor. Pulse until fairly smooth.
2. Whisk the remaining 1 Tab each of lemon juice & oil with the remaining 1/4 tsp pepper in a medium bowl. Add cabbage, bell pepper, scallion & parsley; toss to coat.
3. Spread about 1/2 cup of edamame hummus across the lower third of each tortilla and top with about 1/2 cup of the cabbage mixture. Roll closed. Cut in half to serve, if desired.
TIPS
Make Ahead Tip: Refrigerate hummus (Step 1) for up to 3 days.
Eat neat: Keeping the filling inside a wrap or burrito can be a challenge, especially if you’re on the go. That’s why we recommend wrapping your burrito in foil so you can pick it up and eat it without losing the filling, peeling back the foil as you go.
October 25, 2024 / Lyn Jones / 0 Comments
These nutty vegan burgers are held together by a combination of oats and flaxseed meal. When mixed with water, flaxseeds swell, making a nutritious binding agent similar to traditional eggs. Serves 4
Ingredients
3 tablespoons water
1 tablespoon flaxseed meal
1 medium red onion
3 tablespoons extra-virgin olive oil, divided
1 tablespoon yellow mustard seeds
3 cloves garlic, finely chopped
1″ piece fresh ginger, finely chopped
1 small fresh green chili pepper (such as serrano), seeded and finely chopped
2 tsp garam masala
1 teaspoon ground turmeric
¾ teaspoon salt
½ cup old-fashioned rolled oats or quick-cooking oats
1 x 425g can no-salt-added chickpeas, drained and patted dry
½ cup packed fresh cilantro leaves and tender stems, plus more for garnish
¼ cup matchstick carrots
¼ cup raw cashews
¼ cup vegan mayonnaise (optional)
4 whole-wheat burger buns, split
12 leaves butter lettuce
8 slices tomato
Step 1
Stir water and flaxseed meal together in a small bowl until well combined; let stand until thickened, about 5 minutes.
Step 2
Meanwhile, peel onion, cut in half lengthwise. Chop half the onion (ie 1/2 cup chopped).
Slice remaining half into half-moon slices (about 1/2 cup sliced). Heat 1T oil in a large nonstick skillet over medium heat. Add mustard seeds: cook, stirring occasionally, until fragrant and beginning to pop – 1 to 2 mins. Add the chopped onion, garlic, ginger & chili: cook, stirring often, until starting to soften, about 3 minutes. Stir in garam masala, turmeric & salt: cook, stirring constantly, until fragrant, about 30 seconds. Remove from heat.
Step 3
Pulse oats in a food processor until a rough meal – about 10 pulses. Add chickpeas, cilantro, carrots, cashews & mustard seed-onion mixture. Pulse until well combined & beginning to pull away from the sides of the bowl, – about 10 pulses – stopping to scrape down sides as needed.
Step 4
Add the flaxseed mixture: pulse until combined, 2 to 4 pulses. Transfer to a large bowl. Divide into 4 portions (about 1/2 cup each); shape each portion into a 4-inch patty (about 1/2 inch thick).
Wipe the skillet clean. Add the remaining 2 tablespoons oil; heat over medium heat. Add the patties; cook until golden and crisp on both sides, about 4 minutes per side.
NB: The patties soften as they cook in the skillet, so be careful flipping them—they will firm up again as they cool.
Step 5
If desired, spread vegan mayonnaise evenly over split bun halves. Place 3 lettuce leaves and 2 tomato slices on each bottom bun and place 1 patty on top. Top with the sliced onion.
Garnish with additional cilantro, if desired. Replace top buns and serve: with chips, zucchini fries and your favorite vegan dipping sauce.