Sanwiches
Beet This Burger(Serves 6)
This burger comes from Olinda Cho-Forsythe, a native of Guatemala and a full-blooded Mayan. She developed her burger recipe in the kitchens of the Gran Fraternidad Universal, an organization dedicated to world peace and to promoting a vegetarian diet through its centers and restaurants throughout Latin America. The unusual addition of 1 tablespoon of grated beets is just enough to give this burger a pleasant color.
1 tablespoon finely grated raw beet
1/2 cup cooked oats
1 cup uncooked oats
1/2 cup coarsely ground walnuts
1/4 cup coarsely ground almonds
2 tablespoons sesame seeds
1 tablespoon nutritional yeast flakes (optional)
1/4 cup minced green pepper
1/4 cup minced onion
1 teaspoon dried basil
1/4 teaspoon dried thyme
1/4 teaspoon ground sage
1/4 teaspoon mustard powder
2 tablespoons soy sauce
1 tablespoon instant dry vegetable broth
tomato slices, for garnish
Mix all ingredients together well. Form into 6 patties and grill until cooked through. Serve on whole wheat rolls with tomato slices and your favorite condiments.From The Vegetarian No-Cholesterol Barbecue Cookbook by Kate Schumann and Virginina Messina, M.P.H., R.D.
Cabbage Rolls
(Makes 12 rolls)
Although this recipe has several ingredients and steps, it isn’t difficult to prepare, and everything comes together so deliciously in the end that it's well worth the effort. You could save some time by using a commercially prepared marinara sauce.
1 head green cabbage
Filling:
1 onion, chopped
1 garlic clove, pressed
2½ cups sliced mushrooms (about ½ pound)
½ teaspoon paprika
? teaspoon black pepper
? teaspoon cayenne
2 cups cooked brown rice
¼ cup raisins
¼ cup pine nuts
Sauce:
1 small onion, chopped
1 garlic clove, pressed
1 15-ounce can crushed or ground tomatoes
¼ teaspoon each: basil, oregano, fennel seeds
? teaspoon each: thyme, marjoram, black pepper
Remove core from cabbage, then steam whole head until soft, about 20 minutes. Remove from the pot to cool. When cool enough to handle, peel off 12 large leaves and set aside. Chop enough of the remaining cabbage to make 1 cup. Set aside.
To prepare filling, heat ½ cup of water in a large skillet or pot. Add onion and cook until soft, about 5 minutes. Add garlic and mushrooms. Continue cooking, stirring occasionally, until mushrooms are soft, about 5 minutes. Stir in paprika, black pepper, and cayenne. Remove from the heat and stir in cooked rice, raisins, pine nuts, and reserved chopped cabbage.
To prepare the sauce, heat ½ cup of water in a medium pot. Add onion and garlic and cook over high heat, stirring often, until onion is soft, about 5 minutes. Add tomatoes, basil, oregano, fennel seeds, thyme, marjoram, and black pepper. Cover and simmer over medium heat, stirring occasionally, until flavors are blended, about 25 minutes.
Preheat the oven to 350°F. To assemble, divide filling among the 12 leaves. Roll each leaf, starting at the core end and tucking in the edges. Arrange in a 9 × 13-inch baking dish, then spoon sauce evenly over top. Bake 25 minutes.
Per roll: 119 calories; 4 g protein; 24 g carbohydrate; 2 g fat; 4 g fiber; 129 mg sodium; calories from protein: 13%; calories from carbohydrates: 73%; calories from fats: 14%
Recipe from Healthy Eating for Life for Cancer by PCRM nutrition director Vesanto Melina, M.S., R.D.
Crostini with Roasted Red Peppers
Makes 1 baguette (about 20 slices)
In this fat-free version of crostini, slices of toasted baguette are topped with a flavorful blend of tomatoes and roasted red peppers. You’ll find sun-dried tomatoes in the dried fruit section. Roasted red peppers packed in water are usually located near the pickles and olives.
1 cup boiling water
10 sun-dried tomato halves
2/3 cup roasted red peppers (about 2 peppers)
1 garlic clove, pressed
2 tablespoons fresh basil, finely chopped OR
1 teaspoon dried basil
1/8 teaspoon black pepper
1 small baguette, cut into 1/2-inch thick slices
Pour boiling water over tomatoes and set aside until softened, about 10 minutes.
Drain and chop coarsely.
Chop roasted red peppers and add to tomatoes, along with garlic, basil, and black pepper. Let stand 30 minutes.
Preheat oven to 350oF. Slice baguette and arrange slices in a single layer on one or two baking sheets. Toast in preheated oven until outsides are crisp, 10 to 15 minutes. Remove from oven and cool slightly, then spread each piece with 1 to 2 tablespoons of tomato mixture.
Per slice: 40 calories; 1 g protein; 8 g carbohydrate; 0.4 g fat; 1 g fiber; 104 mg sodium; calories from protein: 14%; calories from carbohydrates: 77%; calories from fats: 10%
Recipe from Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.
Garbanzo Salad Sandwich
Makes 4 sandwiches
Garbanzo beans make a delicious and very nutritious sandwich filling.
1 15-ounce can garbanzo beans, drained
1 stalk celery, finely sliced
1 green onion, finely chopped
2 tablespoons Tofu Mayo or other vegan mayonnaise
1 tablespoon sweet pickle relish
8 slices whole wheat bread
4 lettuce leaves
4 tomato slices
Mash garbanzo beans with a fork or potato masher, leaving some chunks. Add sliced celery, chopped onion, Tofu Mayo, and pickle relish.
Spread on whole wheat bread and top with lettuce and sliced tomatoes.
Per sandwich: 268 calories; 12 g protein; 48 g carbohydrate; 4 g fat; 7 g fiber; 348 mg sodium; calories from protein: 17%; calories from carbohydrates: 69%; calories from fats: 14%<
Recipe from Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.
Instant Falafel
(Makes 12 falafels)
A falafel is like a Middle Eastern taco in which pita bread (or pocket bread) takes the place of a tortilla. The pita bread is filled with spicy garbanzo patties, lettuce, cucumbers, tomatoes, and onions. Packaged mixes for falafel patties are sold in natural foods stores and many supermarkets.
1 package falafel mix
6 pieces pita bread
4 cups shredded lettuce
1 cup sliced cucumber
1 medium tomato, diced
2 green onions, sliced
Prepare falafel patties according to package directions.
Warm pocket bread until it is soft. This may be done by placing individual pieces in a vegetable steamer over boiling water, or by wrapping it in foil and heating it in the oven.
Cut warm pita bread in half and carefully open the pocket. Fill it with two falafel patties. Garnish with lettuce, cucumber, tomato, green onions, and mustard. Repeat with remaining pita bread.
Per falafel: 146 calories; 7 g protein; 27 g carbohydrate; 2 g fat; 5 g fiber; 319 mg sodium; calories from protein: 19%; calories from carbohydrates: 70%; calories from fats: 11%
Recipe from Healthy Eating for Life for Women by Kris Kieswer
Lentil Burgers
(Makes 8 burgers)
1 small onion, chopped
1/2 cup short-grain brown rice
1/2 cup lentils
3/4 teaspoon salt
2 cups water
1 small carrot
1 medium-sized celery stalk
2 teaspoons stone-ground mustard
1 teaspoon garlic powder
vegetable-oil spray, for skillet
In a medium-sized saucepan, combine onion, rice, lentils, salt, and water. Bring to a slow simmer, then cover and cook for about 50 minutes, or until rice and lentils are tender and all the water has been absorbed.
Chop carrot and celery until fine (a food processor makes this easy). Add them to the hot lentil mixture, along with the remaining ingredients. Stir to mix, then chill completely. (You can make the patties while the mixture is still warm, but forming is much easier once it is chilled.)
Form mixture into 2- to 3-inch patties. Lightly coat a large, nonstick skillet with vegetable-oil spray. Cook patties over medium heat for about 4 minutes per side, or until lightly browned.
Recipe from Foods That Fight Pain by Neal Barnard, M.D.
Missing Egg Sandwich
(Makes four sandwiches)
1/2 pound firm reduce-fat tofu, mashed
1 green onion, finely chopped, including green top
2 tablespoons pickle relish
2 tablespoons fat-free Nayonaise
2 teaspoons stone-ground mustard
2 teaspoons soy sauce
1/4 teaspoon each: cumin, turmeric, garlic powder
12 slices whole-wheat bread
6 lettuce leaves
6 tomato slices
Combine all ingredients. Adjust seasonings if necessary. Serve on whole-wheat bread with lettuce and sliced tomatoes.
Recipe from Turn Off the Fat Genes by Neal D. Barnard, M.D.
Nut Seed Burgers
(Makes 4 burgers)
1/2 cup ground almonds
1/2 cup ground raw sunflower seeds
1 carrot, grated
1 stalk celery, finely chopped
1/2 cup finely chopped onion
egg replacer equivalent to 1 egg
1 tablespoon cold pressed oil
1 teaspoon dill weed
1 teaspoon marjoram
garlic powder to taste
black pepper to taste
Preheat the oven to 350° F.
Grind the nuts in a coffee grinder or food processor, and chop vegetables into small pieces. Mix all the ingredients together, and shape into burgers.
Bake for 15 minutes on each side on an oiled cookie sheet.
Recipe from Vegetarian Cooking for People with Allergies by Raphael Rettner, D.C.
Black Bean Burritos
(Makes 4 burritos)
Black bean burritos make a quick meal when time is short or they can be made ahead and refrigerated for lunches and easy instant snacks. Instant black bean flakes are sold in natural food stores and some supermarkets.
1 cup instant black bean flakes
or 1 15-ounce can fat-free refried black beans
4 flour tortillas
2 cups shredded romaine lettuce
2 tomatoes, sliced
2 green onions, sliced
1/2 avocado, sliced (optional)
1/2 cup salsa
Mix bean flakes with boiling water in a small pan or bowl. Let stand until completely softened, 3 to 5 minutes. If using canned beans, heat on the stove or in a microwave if desired.
Warm tortillas, one at a time, in a large dry skillet, flipping to warm both sides until soft and pliable.
Spread warm tortilla with approximately 1/2 cup of bean mixture.
Top with lettuce, tomatoes, onions, avocado if using, and salsa. Roll tortilla around filling.
Serve or wrap in plastic and refrigerate.
Per burrito: 233 calories; 10 g protein; 36 g carbohydrate; 7 g fat; 8 g fiber; 510 mg sodium; calories from protein: 16%; calories from carbohydrates: 58%; calories from fats: 26%
Pita Pizzas
(Makes 6 pizzas)
Whole wheat pita bread makes a perfect crust for a child-size pizza and children enjoy assembling them once the vegetables have been chopped. In addition to the toppings listed, you could also add fat-free vegetarian pepperoni slices. YvesVeggie Pepperoni and Smart Deli Thin Slices Lightlife are two delicious options.
1 15-ounce can tomato sauce
1 6-ounce can tomato paste
1 teaspoon garlic granules or powder
½ teaspoon each: basil, oregano, and thyme
2 green onions, thinly sliced
1 red bell pepper, diced
1 cup chopped mushrooms
6 pieces of whole wheat pita bread
Preheat oven to 375°F. Combine tomato sauce, tomato paste, garlic granules and herbs. Prepare vegetables as directed.
Turn a piece of pita bread upside down and spread with 2 to 3 tablespoons of sauce. Top with chopped vegetables. Repeat with remaining pita breads. Arrange on a baking sheet and bake until edges are lightly browned, about 10 minutes.
Note: You will only use about half the sauce. Refrigerate or freeze the remainder for use at another time.
Per pizza: 153 calories; 6 g protein; 32 g carbohydrate; 1 g fat; 5 g fiber; 567 mg sodium; calories from protein: 14%; calories from carbohydrates: 78%; calories from fats: 8%
Recipe from Healthy Eating for Life for Children by PCRM nutrition director Amy Lanou, Ph.D.
Quickie Quesadillas
Makes 8 quesadillas
These quesadillas are a truly happy marriage between cultures: Middle Eastern Red Pepper Hummus warmed in corn tortillas and garnished with salsa makes an absolutely delicious meal or snack.
1 15-ounce can garbanzo beans
1/2 cup water-packed, roasted red pepper
3 tablespoons lemon juice
1 tablespoon tahini (sesame seed butter)
1 garlic clove, peeled
1/4 teaspoon cumin
8 corn tortillas
1/2 cup chopped green onions
1/2-1 cup salsa
Drain garbanzo beans and place in a food processor or blender with roasted peppers, lemon juice, tahini, garlic, and cumin. Process until very smooth, 1 to 2 minutes.
Spread a tortilla with 2 to 3 tablespoons of garbanzo mixture and place in a large non-stick skillet over medium heat. Sprinkle with chopped green onions, and salsa.
Top with a second tortilla and cook until the bottom tortilla is warm and soft, 2-3 minutes. Turn and cook the second side for another minute. Remove from pan and cut in half. Repeat with remaining tortillas.
Per quesadilla: 129 calories; 5 g protein; 22 g carbohydrate; 3 g fat; 2 g fiber; 160 mg sodium; calories from protein: 15%; calories from carbohydrates: 67%; calories from fats: 18%
Recipe from Healthy Eating for Life for Children by Amy Lanou, Ph.D.
Sloppy Joes
(Serves 8)
1 tablespoon olive oil
1 cup coarsely chopped onions
2 medium green bell peppers, coarsely chopped
1-1/2 cups boiling water
1 16-ounce can tomato sauce
1 tablespoon chili powder (more to taste)
1 teaspoon dried mustard
2 tablespoons brown sugar
1-1/2 cups dry texturized vegetable protein (TVP)
Heat the oil and sauté the onions and pepper for 5 minutes. Add the remaining ingredients and simmer for 20 minutes. Serve over hamburger rolls.
Recipe from The Vegetarian No-Cholesterol Family-Style Cookbook, by Kate Schumann and Virginia Messina, M.P.H., R.D.
Spaghetti Balls
(Makes 36 balls)
Pour 1-3/4 cups boiling water over 2 cups dry textured vegetable protein and soak for 10 minutes.
Steam together for a few minutes:
1/2 cup water
1 small onion, diced
Mix onion with textured vegetable protein and stir in:
1/2 cup unbleached flour
1 teaspoon salt
1 tablespoon low-sodium soy sauce
1/2 teaspoon chili powder
1/2 teaspoon garlic powder
1/2 teaspoon oregano
Shape this mixture into balls 1" in diameter, pressing firmly. Spray vegetable oil into a non-stick pan and cook balls until browned. Or shape into patties, fry lightly until brown, and serve in buns.
Recipe from The Power of Your Plate, by Neal D. Barnard, M.D.
Submarine Sandwiches
(Serves 4)
1 pound baked tofu
4 submarine sandwich rolls
sliced onion
sliced green pepper
sliced tomato
lettuce leaves
pickles
1 tablespoon herb-flavored vinegar
2 tablespoons olive oil
Slice the baked tofu and spread slices in each of the rolls. Top with slices of vegetables. Whisk together the vinegar and oil and drizzle just a small amount into each sandwich.
Recipe from The Vegetarian No-Cholesterol Family-Style Cookbook, by Kate Schumann and Virginia Messina, M.P.H., R.D.
Spinach and Mushroom Fritatta
1 9-inch fritatta
This fritatta is like a crustless quiche. It is made with Mori-Nu silken tofu, which is available in most grocery stores.
1 onion, chopped
2 garlic cloves, minced
2 cups sliced mushrooms
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon nutmeg
1/4 teaspoon celery seed
1 10-ounce package frozen spinach, thawed
1 12.3-ounce package Mori-Nu Lite Silken Tofu (firm or extra firm)
2 teaspoons dried basil
2 tablespoons couscous
1/4 cup fortified soymilk or rice milk
1 ripe tomato, thinly sliced
Heat 1/2 cup of water in a large pot or skillet. Add onion and garlic and cook until soft, about 5 minutes.
Add mushrooms, basil, salt, pepper, nutmeg, and celery seed. Cook over medium-high heat, stirring often, until mushrooms are soft, about 5 minutes.
Stir in spinach and cook over medium heat, stirring often, until mixture is very dry. Remove from heat.
Preheat oven to 350oF.
In a food processor or blender, process tofu until very smooth. Add to spinach mixture along with couscous and milk.
Pour into an oil-sprayed 9-inch pie pan. Arrange sliced tomatoes around the outside edge. Bake 25 minutes. Let stand 10 minutes before serving.
Per slice (1/8 of fritatta): 55 calories; 6 g protein; 8 g carbohydrate; 2 g fat; 2 g fiber; 194 mg sodium; calories from protein: 32%; calories from carbohydrates: 55%; calories from fats: 13%<
Recipe from Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.
Terrific Tacos
Makes 10 to 12 tacos
Textured vegetable protein (TVP) is an inexpensive soyfood that makes one of the tastiest tacos around. Look for it in natural food stores and some supermarkets.
1 small onion, chopped
2 garlic cloves, minced or pressed
1/2 small bell pepper, finely diced
3/4 cup textured vegetable protein
1 cup tomato sauce
2 teaspoons chili powder
1/2 teaspoon cumin
1/4 teaspoon oregano
1 tablespoon nutritional yeast (optional)
1 tablespoon reduced-sodium soy sauce
12 corn tortillas
1 cup shredded romaine lettuce
4 green onions, sliced
1 medium tomato, diced
1 avocado, cut into strips (optional)
1/2 cup salsa or taco sauce
Heat 1/2 cup of water in a large pot or skillet. Cook onion, garlic, and bell pepper until soft, about 5 minutes.
Add textured vegetable protein, 1 cup of water, tomato sauce, chili powder, cumin, oregano, nutritional yeast if using, and soy sauce. Cook over low heat until mixture is fairly dry, about 15 minutes.
Heat a tortilla in a dry skillet until soft and pliable. Top with about 1/4 cup of filling and fold in half. Cook 1 minute on each side. Garnish with lettuce, onions, tomato, avocado, and salsa. Repeat with remaining tortillas.
Per taco: 112 calories; 5 g protein; 17 g carbohydrate; 3 g fat; 3 g fiber; 213 mg sodium; calories from protein: 17%; calories from carbohydrates: 58%; calories from fats: 25%
Recipe from Healthy Eating for Life for Children by PCRM nutrition director Amy Lanou, Ph.D
Thai Wraps
(Serves 6)
1 tablespoon peanut butter
2 tablespoons soy sauce
1 small onion, chopped
1 carrot, thinly sliced
1 celery stalk, thinly sliced
2 cups sliced mushrooms
1/2 pound firm tofu, cut into 1/2-inch cubes
1-1/2 teaspoons curry powder
1/2 red bell pepper, diced
1/2 cup chopped cilantro (optional)
2 cups finely chopped kale
6 large flour tortillas
2 cups cooked brown rice
6 tablespoons Plum Sauce (see below for recipe)
Mix the peanut butter with 3 tablespoons of water. Set aside.
Heat 1/2 cup of water and the soy sauce in a large, nonstick skillet. Add the onion, carrot, celery, and mushrooms and cook 5 minutes, stirring occasionally. Stir in the tofu and cook over medium-high heat, stirring often, until the vegetables are tender, about 5 minutes. Stir in the curry powder, red bell pepper, cilantro (if using), kale, and peanut butter mixture. Cover and cook until the kale is tender, about 5 minutes.
Heat the tortillas in a dry skillet until soft. Place about 1/2 cup of the vegetable mixture along the center of the tortilla. Top with 1/4 cup of brown rice and 2 teaspoons of Plum Sauce. Roll the tortilla around the filling.
Plum Sauce
1 17-ounce can purple plums in heavy syrup
2 garlic cloves
1 tablespoon cornstarch
2 tablespoons seasoned rice vinegar
1 tablespoon soy sauce
1/8 teaspoon cayenne (more or less to taste)
Remove pits from the plums, then purée plums in a blender or food processor along with their liquid and the remaining ingredients. Heat in a saucepan, stirring constantly, until thickened.
Recipe from Turn Off the Fat Genes by Neal Barnard, M.D.
Vegieburger Patties
Makes 12 3-inch patties
Serve these patties with mashed potatoes or on whole wheat buns with all the trimmings for a delicious and satisfying burger. For best results, all of the vegetables should be finely chopped. This is easily done with a food processor. The patties may be baked or cooked on the stovetop. Directions are given for both. Extra patties may be frozen, either before or after cooking, for later use.
1/3 cup bulgur wheat
2/3 cup boiling water
2 cups whole wheat bread crumbs
1/4 cup finely chopped walnuts
1/2 onion, finely chopped
1 celery stalk, finely chopped
1 small carrot, finely chopped
1/2 pound firm tofu
2 tablespoons barbecue sauce or ketchup
2 tablespoons reduced-sodium soy sauce
1 teaspoon stone ground or Dijon mustard
1/8 teaspoon black pepper
1/8 teaspoon liquid smoke (optional)
Combine bulgur with boiling water in a small bowl. Cover and let stand until bulgur is soft and all the water is absorbed, about 20 minutes.
While bulgur softens, mix bread crumbs, walnuts, onion, celery, and carrot in a large bowl.
Puree tofu in a food processor, or mash by hand until very smooth. Add to vegetable mixture along with barbecue sauce, soy sauce, mustard, black pepper, and liquid smoke, if using. Add softened bulgur, then stir or knead until mixture binds together, about 1 minute.
Preheat oven to 350oF. Form into patties, using about 1/3 cup of the mixture for each patty. Arrange on an oil-sprayed or nonstick baking sheet and bake 20 minutes. Flip and bake 15 minutes on second side.
Variation: To prepare on the stovetop, cook in an oil-sprayed nonstick skillet over medium heat until lightly browned, about 3 minutes on each side.
Per patty: 75 calories; 4 g protein; 10 g carbohydrate; 3 g fat; 2 g fiber; 169 mg sodium; calories from protein: 19%; calories from carbohydrates: 48%; calories from fats: 33%
Recipe from Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.
Veggie Wrap
Makes 4 wraps
Veggie Wraps make a perfectly delicious, vegetable-rich meal.
¼ cup sunflower seeds
4 whole wheat tortillas
1–2 cups hummus
1–2 cups mixed salad greens or torn leaf lettuce
1 carrot, shredded
1 cup bean sprouts
Preheat oven or toaster oven to 375°F.
Place sunflower seeds in a small ovenproof dish and roast until lightly browned and fragrant, about 10 minutes. Set aside.
Warm tortillas, one at a time, in a large dry skillet, flipping to warm both sides until soft and pliable.
Spread each tortilla evenly with about ½ cup of hummus, leaving edges uncovered.
Divide remaining ingredients evenly among tortillas.
Wrap tortillas around filling.
Per wrap: 240 calories; 10 g protein; 34 g carbohydrate; 9 g fat; 4 g fiber; 240 mg sodium; calories from protein: 16%; calories from carbohydrates: 53%; calories from fats: 31%
Recipe from Healthy Eating for Life for Women by Kris Kieswer.
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