Tag Archives: vegetarian recipes

The Best Sweet Potato-Black Bean Burgers

22 Jun

 

Version 4About the Author: Hi! My name is Hanna Malzenski and I am a Junior at the University of Iowa majoring in Journalism with a Sustainability Certificate. At the University of Iowa, I am a member on the public relations team of my sorority and starting in the fall I will be writing for Iowa’s school newspaper, The Daily Iowan. After graduating from Iowa, I hope to be writing on the topic of the environment or attending law school to study environmental policy. Outside of academics, I enjoy instructing yoga and channeling my creativity through different forms of art. Being a vegan for over a year, I am frequently spending my free time finding new plant-based recipes and learning more about the vegan lifestyle. Hanna’s Instagram

These patties cover all the bases: vegan, gluten-free, protein packed, low fat, and low sodium! They are great because their two main ingredients, sweet potatoes and black beans, are nutrient dense foods that fuel your body and provide you with tons of energy! Not only is this dish super yummy but it is also extremely versatile! You can serve these patties by themselves, as a burger, in a veggie bowl, or as a snack! One last thing before you get started, these burgers, hot or cold, are also delicious as leftovers because all of the flavors soak and blend together well!

Ingredients

3 Large Sweet Potatoes

~27 oz. of Black Beans (About 2 medium cans),6B0F0C7B-E8B6-4AE6-841B-C5265E70AFCF

drained and rinsed

2 cups of Gluten-Free Rolled Oats

2-4 Chipotle Chilies soaked in adobo sauce,

finely chopped

2 tbsp. of adobo sauce (from chipotle chili can)

2 tsp. of garlic powder

1 tsp. cumin

1 tbsp. of coconut oil (for frying the patties)

Directions

Pre-heat oven to 400’. Rinse, clean, and poke holes in the sweet potatoes; cook for 40-50 minutes. Check softness of potatoes using a fork. If potatoes are still hard, cook until soft using 5 min intervals.

In a large bowl, combine oats, black beans, chipotle chilies and adobo sauce, cumin, and garlic powder. Use a fork to smash beans while mixing.

Scoop out sweet potatoes and mix in with other ingredients. Once evenly mixed, shape mixture into patties.

Heat coconut oil in a skillet and cook 2-3 patties at a time, 10 minutes on each side for crispiness.

Store any leftovers in your refrigerator and most importantly, enjoy!!

Hanna Malzenski ❤

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Three Tantalizing Vegetarian Recipes

26 May

If you are a vegetarian, started Meatless Monday’s or just want to try to cut back on meat then these recipes are for you! They are all very easy to make and are packed full of flavor! If you are sick of the same old pasta and tomato sauce, then these recipes are sure to please! I made these all in under 30 minutes! Enjoy!

1) Gnocchi with Chard and White Beans
6 servings
INGREDIENTS

  • 1 tablespoon Olive oil
  • 1 16-ounce package gnocchi (regular or sweet potato) 
  • 1 medium yellow onion, thinly sliced
  • 4 cloves garlic, minced
  • 1/2 cup water
  • 6 cups chopped chard leaves, (about 1 small bunch) or spinach
  • 1 15-ounce can diced tomatoes with Italian seasonings
  • 1 15-ounce can white beans, rinsed
  • 1/4 teaspoon freshly ground pepper
  • 1/2 cup shredded part-skim mozzarella cheese
  • 1/4 cup finely shredded Parmesan cheese

PREPARATION

  1. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until plumped and starting to brown, 5 to 7 minutes. Transfer to a bowl. OR Boil gnocchi for a softer/moister gnocchi boil instead. (I would boil them instead next time.)
  2. Add the remaining 1 teaspoon oil and onion to the pan and cook, stirring, over medium heat, for 2 minutes. Stir in garlic and water. Cover and cook until the onion is soft, 4 to 6 minutes. Add chard (or spinach) and cook, stirring, until starting to wilt, 1 to 2 minutes.
  3. Stir in tomatoes, beans and pepper and bring to a simmer. Stir in the gnocchi and sprinkle with mozzarella and Parmesan. Cover and cook until the cheese is melted and the sauce is bubbling, about 3 minutes.

2) Greek Orzo Stuffed Peppers
4 servings
INGREDIENTS

  • 4 yellow, orange and/or red bell peppers
  • 1/2 cup whole-wheat orzo
  • 1 15-ounce can chickpeas, rinsed
  • 1 tablespoon extra-virgin olive oil
  • 1 medium onion, chopped
  • 6 ounces baby spinach, coarsely chopped
  • 1 tablespoon chopped fresh oregano, or 1 teaspoon dried
  • 3/4 cup crumbled feta cheese, divided
  • 1/4 cup sun-dried tomatoes, (not oil-packed), chopped
  • 1 tablespoon sherry vinegar, or red-wine vinegar

PREPARATION

  1. Half the peppers lengthwise through the stems, leaving the stems attached. Remove the seeds and white membrane. Place the peppers cut-side down in a large microwave-safe dish. Add 1/2 inch water, cover and microwave on High until the peppers are just softened, 7 to 9 minutes. Let cool slightly, drain and set aside.
  2. Meanwhile, bring a large saucepan of water to a boil. Add orzo and cook until just tender, 8 to 10 minutes or according to package directions. Drain and rinse with cold water.
  3. Mash chickpeas into a chunky paste with a fork, leaving some whole.
  4. Heat oil in a large nonstick skillet over medium heat. Add onion and cook, stirring, until soft, about 4 minutes. Add spinach and oregano and cook, stirring, until the spinach is wilted, about 1 minute. Stir in the orzo, chickpeas, 1/2 cup feta, tomatoes, vinegar and salt; cook until heated though, about 1 minute. Divide the filling among the pepper halves and sprinkle each pepper with some of the remaining 1/4 cup feta.

3) Ravioli with Arugula and Pecorino
4 servings, 1 1/4 cups each
INGREDIENTS

  • 1 pound fresh or frozen cheese ravioli, preferably whole-wheat (I used organic spinach)
  • 1 large clove garlic, minced
  • 1/2 teaspoon kosher salt
  • 1/4 cup extra-virgin olive oil
  • 2 large shallots, sliced
  • 3 tablespoons red-wine vinegar
  • 1 teaspoon Dijon mustard
  • Freshly ground pepper to taste
  • 6 cups arugula
  • 1/2 cup shaved Parmesan cheese

PREPARATION

  1. Bring a large pot of water to a boil. Cook ravioli until tender, 7 to 9 minutes or according to package directions.
  2. Meanwhile, mash garlic into a paste with the side of a chef’s knife or back of a spoon. Heat oil in a small skillet over medium heat. Add the garlic paste and shallots and cook, stirring often, until just starting to brown, 2 to 3 minutes. Stir in vinegar, mustard and pepper; remove from the heat.
  3. Drain the ravioli well. Place in a large bowl and toss with arugula and the dressing. Serve sprinkled with cheese.

5 Quick and Easy Vegetarian Recipes

17 Jan

Eating healthy vegetarian foods carry many benefits. Eating a vegetarian diet full of fruits, vegetables, fiber, vitamins, minerals, antioxidants, phytochemicals, soy products, low in sodium, low in fat and water can lower your risk of lung and colorectal cancer, prevent type two diabetes, promote healthy skin, increase energy, lower cholesterol, improve digestion, lower grocery bills and increase your lifespan. Of course this may not be true for vegetarians who consume unhealthy processed high sodium frozen foods, chips, cookies, pop and fast foods. A vegetarian must consume fruits, vegetables, whole grains, low fat dairy and low sodium foods for these health benefits to be true.

Try these easy to prepare vegetarian recipes I made and tested, which are high in fiber, lower in sodium, lower in fat, higher in vitamins and minerals than the typical ready prepared food in the freezer aisle.

1) Vegetarian Tortilla Pie

Serves 6

Ingredients:

  • 1 jar (11-12 oz) Medium Salsa
  • 1 can 8 oz low-sodium tomato sauce
  • 1 can no-salt added black beans
  • 1 can no-salt added whole kernel corn drained
  • 1/2 cup fresh packed cilantro leaves
  • 9 whole wheat flour tortillas
  • 6 oz shredded Monterey jack cheese


Directions:

1) preheat oven to 500 degrees F.

2) In a large mixing bowl, mix together salsa, tomato sauce, beans and corn.

3) Place 3 tortillas down on a large cookie sheet. Spread mixture evenly over tortilla. Top each with a sprinkle of cheese. Cover each with a tortialla and repeat on next layer. Top with a final tortialla on each.

4) Back pie until cheese has melted and filling is hot, 10-12 minutes.

2) Flatbread with Salad

Serves 4

Ingredients:

  • 1 pre-made pizza crust (preferably whole wheat)
  • 1 small cucumber, cut into 1/2 pieces
  • 2 ripe medium tomatoes peeled and cup into 1/2 inch pieces
  • 6 cups salad, such as radicchio, endive, and arugula, torn into 1/2 inch pieces
  • 1 tablespoon Dijon mustard
  • 2 tablespoons Extra virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1/8th teaspoon pepper

Directions:

1) Preheat oven to 400 degrees F and cook pizza crust for 5-10 minutes

2) Mix together olive oil, vinegar, mustard, pepper in a small bowl to make dressing

3) Mix together salad greens, tomato and cucumber in a separate bowl

4) Mix together salad dressing and greens

5) Top salad on hot crust

3) ALT (Avocado/Lettuce/Tomato) Sandwich

Serves 2

Ingredients:

  • 4 slices WHOLE WHEAT bread
  • 1 ripe avocado
  • 1 medium tomato
  • 2 cup baby spinach leaves
  • 2 tablespoons Dijon mustard


Directions:

1) Chop tomato into slices for sandwich

2) Peal and Chop avocado in half, then into smaller slices

3) Place 1/2 tablespoon mustard on each slice of bread, place 1/2 cup of spinach leaves on each slice of bread, place 1/4 tomato slices on each slice of bread, place 1/4 avocado on each slice of bread.

4) Put together sandwiches by closing two pieces together slowly, then press gently to compress sandwich.

4) Pasta with Garbanzo Beans and Spinach

Serves 6

Ingredients:

  • 1 pound whole wheat pasta
  • 2 tablespoons extra virgin olive oil
  • 1 medium onion, chopped
  • 2 garlic cloves, crushed with garlic press
  • 1/2 teaspoon dried oregano
  • 1 can garbanzo beans, rinsed and drained
  • 3 tablespoons balsamic vinegar
  • 1/4 teaspoon black pepper
  • 2 bags (6 oz each) baby spinach

Directions:

1) In a large sauce-pot, cook pasta as label directs

2) Meanwhile, in a 12-inch skillet, heat oil over medium-high heat until hot. Add onion: cook covered, 5 minutes stirring often. Stir in garlic and oregano and cook 30 seconds. Stir in beans, vinegar, pepper; cook, stirring often 5 minutes.

3) Drain pasta, reserving 1 cup pasta water. Return pasta to sauce-pot. Add spinach, bean mixture, and reserves pasta water; toss gently to combine.

5) Homemade Cranberry-Nut Granola

Serves 4-6

Ingredients:

  • 1/3 cup pumpkin seeds
  • 1/4 cup sunflower seeds
  • Nonstick cooking spray
  • 1/3 cup maple syrup
  • 2/3 cup packed brown sugar
  • 1/2 cup unsweetened cranberry juice
  • 1 1/2 teaspoons ground cinnamon
  • 2 cups old fashioned rolled oats
  • 1/2 cup chopped roasted and almonds
  • 1 cup dried cranberries

Directions:

1) Preheat the oven to 350 degrees F.

2)  Spread the pumpkin seeds and sunflower seeds on a baking sheet. Bake for 8 to 10 minutes until lightly toasted. Set aside to cool.

3) Reduce the oven temperature to 325 degrees F. Spray a baking sheet with nonstick cooking spray. Set aside.

4) In a small saucepan, combine the maple syrup, brown sugar, cranberry juice, and cinnamon over medium heat. Cook, stirring constantly, until the sugar has dissolved.

5) In a medium bowl, mix together the oats, almonds, pumpkin seeds and sunflower seeds.

6)  Pour the maple mixture over the oat mixture and stir until combined. Spread the mixture onto the prepared baking sheet. Bake for 20 minutes. Remove the baking sheet from the oven. Stir in the cranberries and bake for an additional 10 to 15 minutes until the mixture begins to brown. Cool completely. Store airtight in a plastic container for up to 1 week.