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Mediterranean + misc

Vegan Moussaka

 

Veggies:

  • 1 eggplant sliced thin vertical - roasted in 350 degree oven for 15-20 minutes

  • 1 zucchini sliced thin (mandolin)

 

Topper:

  • 2 potatoes boiled and mashed with soy milk and olive oil

 

Vegan Mince:

  • 1 cup walnuts pulsed in the food processor

  • 1 cup chickpeas

  • 1 cup lentils

  • 1 Tbs avocado oil

  • 1 onion chopped

  • 1 garlic clove minced

  • 1+ cup  homemade tomato paste substitute (1 whole roasted red pepper from a jar, 3-5 cloves garlic, 1 Tbs grated ginger, Blend in Vitamix til smooth)

  • 1 tsp paprika

  • 1 tsp cumin

  • 1 tsp oregano

  • 1 dash cinnamon

  • 1 tsp salt

  • ½ tsp pepper

 

Toss together walnuts, chickpeas, lentils. Saute onion and garlic until soft, add spices.  Add remaining ingredients and cook until thickened.

 

Bechamel:

  • ¼ c olive oil

  • 3 Tbs rice flour

  • 2 cups almond or soy milk

  • ½ tsp paprika

  • Dash of salt and pepper

 

Heat olive oil over medium heat. Slowly whisk the  flour into the oil. Cook for 1-2 min and stir constantly. Slowly add the nut milk, whisking continuously until the sauce is thickened. Add spices and mix.

 

Assembly:

Oil a large baking dish (9x13). 

Arrange half the eggplant on the bottom.

Arrange half the zucchini.

Spread half the vegan mince on top of the eggplant.

Repeat another layer of eggplant and zucchini and vegan mince.

Press down to compact layers.
Spread mashed potatoes on top.

Top with bechamel sauce.

Bake at 350 for 30-40 min until the top begins to brown.

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Serve with sliced green onions and roughly chopped parsley.

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Inspired by these recipes:

https://minimalistbaker.com/easy-vegan-moussaka/

https://lovingitvegan.com/vegan-moussaka/ https://www.deliciouseveryday.com/vegan-moussaka/

Zoodles with Romesco + Meatballs + Parmesan

EatingWell

Zoodles and Romesco Sauce

  • 8 cups zucchini noodles (from 3 medium)

  • ½ teaspoon salt, divided

  • ¼ teaspoon ground pepper

  • ¼ cup raw almonds (walnuts)

  • 1 medium red bell pepper, cut into chunks

  • 2 tablespoons cold-pressed extra-virgin olive oil

  • 1 small clove garlic, crushed

  • 1 teaspoon paprika

  • ½ teaspoon ground cumin

  • ¼ teaspoon crushed red pepper (optional)

 

Toss zucchini noodles with 1/4 teaspoon salt and pepper in a large bowl.​

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Place almonds in a food processor and pulse until coarsely chopped. Add red pepper, oil, garlic, paprika, cumin, crushed red pepper (if using) and the remaining 1/4 teaspoon salt; process until fairly smooth. Serve sauce over zoodles.

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Modified from ConnoisseurusVeg

  • 8 ounces cremini mushrooms, cleaned and roughly chopped

  • 1 1/4 cups oats (sub for breadcrumbs)

  • 1 cup canned cannellini beans, drained and rinsed

  • 1 small onion, roughly chopped

  • 1 garlic clove, minced

  • 2 tablespoons soy sauce

  • 1/2 teaspoon black pepper

  • 1/4 teaspoon coriander powder

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Pulse all ingredients in a food processor until finely chopped and well mixed. Use a tablespoon to scoop round balls (about 24 of them) and arrange them on the baking sheet. Bake for about 30 minutes at 400 degrees, turning once halfway through

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Vegan Parmesan

  • 1/2 cup raw cashews

  • 1/4 cup walnuts (or sunflower seeds)

  • 1/4 cup nutritional yeast

  • 1/2 tsp garlic powder

  • 1/4 tsp onion powder

  • 3/4 tsp sea salt

  • Optional - add a pinch of yellow mustard seed or a pinch of dried thyme 

 

Pulse everything in a food processor, blend just until crumbly, but not too long or it will turn to butter. Store in a mason jar. 

Broccoli with Parsnip Rice and Tahini ("Hoisin") Sauce

 

James Russell

Steamed broccoli florets

Tahini Sauce

  • 1/4 cup tahini

  • 1 teaspoon lemon juice

  • 1 teaspoon yacon syrup or agave

  • 1 teaspoon apple cider vinegar

  • 3 teaspoons tamari

  • 1/2 of a garlic clove

  • 1/2 of a small de-seeded chili

  • 1/2 cm cube of fresh ginger

Blend all ingredients in a high-speed blender.

Mix with dehydrated broccoli when ready to serve.

Serve with the parsnip “rice”.

Parsnip Rice

  • 1.5 cups peeled parsnips

  • 1.5 tablespoons pine nuts

  • 1 tablespoon macadamia nuts

  • 1 tablespoon light miso

  • 1 tablespoon cold-pressed sesame oil

  • 3 spring onions, finely chopped

Grind all ingredients, except the spring onions, in a food processor until fluffy and rice-like.

Transfer to a bowl and stir in the chopped spring onions.

Squash with Black Rice and Tahini Sauce

 

MyNew Roots

Black Rice

  • 1 c black rice, soaked 3 hours

  • 1 cup water

  • 1 cup coconut milk

Squash

  • 1 medium squash, cut in half, brushed with avocado oil, salt, pepper

Tahini Sauce

  • 1/2 cup tahini

  • 1/4 water

  • 1 teaspoon pure maple syrup

  • 1 teaspoon apple cider vinegar

  • 1 tablespoon tamari 

  • Grated zest of 1 lime

  • 1/3 cup freshly squeezed lime juice 

  • 1/2 teaspoon garlic ginger paste

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Put rice into a saucepan with water and coconut milk, bring to the boil. Reduce heat and simmer covered, until the water has absorbed. 25-50 minutes (depending on how long you soaked the rice).

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Place squash halves on parchment paper covered baking sheet. Brush with oil, sprinkle with salt and pepper. Bake until tender, about 30 minutes.

Make the tahini sauce, blend on high until smooth. Any leftover will store in a glass jar in the fridge for up to 1 week.

To serve, arrange the rice and pumpkin slices on plates. Sprinkle with parsley and basil. Drizzle with the tahini sauce.

Chickpea Kale Falafel

 

NutritionistInTheKitchen

  • 2 cups stem removed, torn kale (or spinach)

  • 1- 15 oz can chickpeas, rinsed and drained

  • 3 medium to large cloves garlic, pressed or minced

  • 1½ tablespoons tahini

  • 2 tablespoons fresh squeezed lemon

  • ¼ tsp ground cumin (used 1/2 tsp)

  • ¼ teaspoon chili powder

  • (added 1/2 tsp paprika)

  • ¼ teaspoon sea salt (used 1/2 tsp)

  • ¼ teaspoon black pepper

  • 1 heaping tablespoon gluten free oat flour (rice flour)

  • 1 teaspoon coconut oil to grease the baking pan

 

Preheat oven to 375 degrees.

Add chickpeas, garlic, tahini, lemon juice, cumin, chili powder, salt, and pepper to a food processor and pulse to combine. Add in the chopped kale and pulse until all is well combined. Once well incorporated, transfer to a mixing bowl and stir in the oat flour.

Grease a large baking pan with the coconut oil - or use parchment paper. Form the mixture into small patties, and place on the pan.

Bake for 20 minutes, then flip carefully (bottoms should be a nice golden brown). Bake for an additional 10 minutes on the opposite side. Allow falafel to cool slightly. Serve immediately with whatever sauce or dip you prefer! Or enjoy on a salad, or in a wrap!

Roasted Cauliflower & Tahini

 

MindBodyGreen

  • 5 cups (1.25 L) small cauliflower florets (about 1 small head)

  • 1 cup (250 mL) cooked chickpeas

  • 1 tablespoon (15 mL) virgin olive oil

  • 2 teaspoons (10 mL) fresh lemon juice

  • 2 teaspoons (10 mL) za’atar spice

  • salt and pepper, to taste

 

I substituted chickpeas with carrots and onion.

Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.

Place the cauliflower florets and chickpeas on the baking sheet. Drizzle with the olive oil and lemon juice, and season with the za'atar spice, salt, and pepper. Toss the vegetables and chickpeas to coat.

Slide the baking sheet into the oven, and roast for 20 to 25 minutes, tossing the vegetables and chickpeas frequently. The chickpeas should be crisp and the cauliflower quite browned.

While the vegetables are roasting, make the Green Tahini (see below).

Tahini Basil Sauce

 

MindBodyGreen

  • ⅓ cup tahini

  • 2 tablespoons (30 mL) fresh lemon juice

  • 2 teaspoons (10 mL) apple cider vinegar

  • 2 tablespoons (30 mL) filtered water, plus extra (depending on thickness of tahini)

  • 1 tablespoon (15 mL) raw agave nectar OR pure maple syrup

  • ½ cup (125 mL) fresh basil leaves

  • 4 green onions, chopped

  • 1 clove garlic, chopped

  • salt and pepper, to taste

  • fresh lemon wedges (optional, for serving)

 

In a blender, combine the tahini, lemon juice, apple cider vinegar, filtered water, agave syrup, basil, green onions, garlic, salt, and pepper. Blend on high until it has a smooth, creamy texture. Add more filtered water if needed to make the dressing pourable. 

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