BBQ Jackfruit Sandwiches (Meatless Monday)

Minimalist Baker has a vegan BBQ sandwich recipe that folks swear will fool meat lovers! It easy to make, though you might have to order the jackfruit.

Ingredients:
BBQ JACKFRUIT

  • 2 20-ounce cans young green jackfruit in water (NOT in syrup or brine)
  • 1/4 cup BBQ seasoning (2 Tbsp brown sugar + 1 tsp paprika + 1 tsp garlic powder + 1/2 tsp salt + 1/2 tsp pepper + 1/2 tsp chili powder)
  • 3/4 cup BBQ sauce (ensure it’s vegan) + more for topping

AVOCADO SLAW (optional)

  • 2 cups shredded cabbage + carrots (Trader’s has a great cruciferous veg mix)
  • 1/2 ripe avocado
  • 1 Tbsp maple syrup (or sweetener of choice)
  • 1 lemon or lime, juiced
  • Salt + Pepper to taste
  • (water to thin)

FOR SERVING

  • 4-6 whole grain vegan buns (GF for gluten free eaters)
  • 1/2 cup roasted salted cashews (or roast on your own)

Instructions

  1. Rinse, drain and thoroughly dry jackfruit. Chop off the center “core” portion of the fruit and discard. Place in a mixing bowl and set aside.
  2. Mix together BBQ seasoning and add to jackfruit. Toss to coat.
  3. Heat a large skillet over medium heat. Once hot, add 1-2 Tbsp oil of choice and seasoned jackfruit. Toss to coat and cook for 2-3 minutes to achieve some color.
  4. Add BBQ sauce and thin with enough water to make a sauce. Stir and reduce heat to low- medium and cook for about 20 minutes (up to 35 minutes on low for a deeper flavor).
  5. Remove lid and stir occasionally. TIP: For finer texture, use two forks to shred the jackfruit as it cooks down.
  6. In the meantime, make slaw by adding all ingredients except vegetables (avocado through salt + pepper) to a small mixing bowl and whisk to combine. Thin with water until a thick sauce is made, then add veggies and toss to coat. Set in the refrigerator until serving.
  7. Once the jackfruit has been properly simmered, turn up heat to medium-high and cook for 2-3 more minutes to get a little extra color/texture (a tip I learned from Namely Marly!). Then remove from heat.
  8. Place generous portions of slaw on the bottom buns, top with generous serving of BBQ jackfruit, and cashews. Serve with extra BBQ sauce!

Leftover jackfruit keeps for up to a couple days in the fridge, though best when fresh.

Vegan Scallops in a White Wine Cream Sauce Over Pasta (Meatless Monday, Vegan)

This Meatless Monday is not only meatless, it is a vegan recipe from Olives For Dinner! Give this a try today.

Ingredients:

  • 2 cups bow tie pasta
  • 2 Tbsp Earth Balance, divided
  • 4-5 shallots, minced (about one cup)
  • a few pinches of salt
  • 4-5 cloves garlic, minced
  • 1/3 cup white wine
  • 2/3 cup vegetable broth
  • 1 Tbsp canned coconut milk (skim the cream off the top of the can)
  • 1/3 cup fresh parsley, chopped and divided
  • 1 Tbsp fresh lemon zest, divided
  • 4-5 king oyster mushroom stems, sliced and soaked in warm water for 30 minutes to an hour
  • 1-2 Tbsp capers
  • fresh cracked pepper

Directions:

  1. Bring a medium-sized pot of water to a boil, then add some olive oil and salt and cook pasta according to package instructions.
  2. While the pasta is cooking, make your sauce: Melt one tablespoon of Earth Balance in a skillet over medium heat, then add in the minced shallot and sprinkle with a couple pinches of salt, then stir to coat and saute for about 3 minutes. Add in the garlic and saute for about 2 minutes more. Increase the heat to high. After about a minute, pour in the wine white and allow to sizzle for about 30 seconds. Dial the heat back to medium, then add in the broth. Allow to simmer and reduce for a few minutes. Add in the coconut cream and stir to combine, then add in half of the fresh parsley and half of the lemon zest.
  3. By this time, your pasta should be done. Using a slotted spoon or skimmer, drain and transfer the cooked pasta straight from the pot by spoonfuls into the sauce. Stir to combine. Let simmer under the lowest heat possible while you prepare your scallops.
  4. In a separate skillet, melt the remaining tablespoon of Earth Balance over medium heat. Remove the mushrooms from the water (no need to dry them), then add them to the skillet and cover. Allow them soften for about 7 minutes. Remove the lid and allow the liquid to evaporate. As it does, the mushrooms will develop a slight caramelized color. Once that golden color is achieved on both sides, remove them from the heat. Add them to the skillet with the pasta and sauce, and toss to coat.
  5. Transfer the pasta to serving bowls and sprinkle with the leftover fresh parsley, lemon zest and capers. Sprinkle with a little fresh cracked pepper and serve immediately.
  6. Serve and enjoy!

General Tso’s Chickpeas and Teriyaki Glazed Sweet Potatoes (Meatless Monday)

For today’s Meatless Monday, I am sharing 2 recipes from Yup It’s Vegan that look full of flavor and easy to make!

General Tso’s Chickpeas

Ingredients:

For marinating the chickpeas:

  • 1 Tbsp soy sauce (or tamari for GF)
  • 1 Tbsp mirin (or dry sherry)
  • 1  and 1/2 cup cooked chickpeas (equal to 1 15-oz. can), rinsed and drained

For the sauce:

  • 1/4 cup + 2 Tbsp vegetable broth
  • 1 and 1/2 Tbsp tomato paste
  • 1/2 Tbsp natural peanut butter
  • 1 Tbsp soy sauce (or tamari for GF)
  • 1 Tbsp rice vinegar
  • 1 Tbsp + 1 tsp coconut sugar (or other sugar)
  • 2 tsp sriracha or other chili sauce
  • 1 tsp toasted sesame oil
  • 1 tsp prepared mustard
  • 1 tsp cornstarch
  • 1/8 tsp freshly ground black pepper or white pepper

For the General Tso’s chickpeas stir-fry:

  • ~1 Tbsp neutral oil (I used sunflower seed oil)
  • 1/4 of a large onion (or 1 shallot), thinly sliced
  • 1 large broccoli crown, cut into florets
  • 1 red bell pepper, cut into thin strips
  • 1 tsp minced ginger
  • 2 cloves garlic, minced
  • General Tso’s sauce (above)
  • marinated chickpeas (above)
  • (optional) green onions, sesame seeds, and fresh red onion, for serving
  • (optional) cooked rice, for serving

Directions:

For marinating the chickpeas:

  1. Stir together the soy sauce and mirin in a bowl and add the chickpeas. Let sit for 10 minutes (Do this first and let them marinate while you prepare the sauce and veggies).

For the sauce:

  1. Whisk together all of the sauce ingredients and set aside.

For the stir-fry:

  1. If you plan to garnish your dish with extra diced red onion, put the amount you want for garnish in a small bowl with cold water now. This will help to mellow out its flavor.
  2. Heat oil in a large skillet over high heat. When the oil is hot, add the onion, stirring continuously.
  3. Continuing to stir, add the broccoli, bell pepper strips, ginger, and garlic.
  4. Stir in the General Tso’s sauce. Drain the chickpeas and stir them in too.
  5. Cook for 1-2 more minutes, continuing to stir frequently, or until the mixture is hot throughout and the sauce has coated the chickpeas and vegetables. Add more soy sauce or chili sauce to taste.
  6. Serve over rice if desired; garnish as desired with green onions, sesame seeds, and drained soaked red onion from above.
  7. Enjoy!

Notes:

If your pan is large enough, you can keep the vegetables and chickpeas separate by pushing the vegetables to one side of the pan before you add the chickpeas.

For this recipe, it’s important to do all of the prep work before you start cooking anything because you need to be stirring the whole time.

Teriyaki Glazed Sweet Potatoes

Ingredients:

  • 2 medium sweet potatoes, cut into small wedges or cubes (skin on is okay)
  • about 1/4 cup teriyaki sauce (homemade or store bought)
  • 2 tsp sriracha (optional)
  • sliced green onions, for serving
  • sesame seeds, for garnish (optional)

Directions:

  1. Preheat the oven to 400 degrees Fahrenheit. Spray a glass baking dish lightly with oil.
  2. Toss the sweet potatoes with about 1/4 cup teriyaki sauce, or enough to coat them fairly generously. If using, also add the sriracha. Transfer them to the baking dish.
  3. Bake until the sweet potatoes are tender but not overdone, about 40 minutes. Stir them a couple of times during baking.
  4. Top with green onions and serve hot.
  5. Enjoy!

 

Black Bean Salad (a late Meatless Monday recipe)

This meatless dish from Food Network is high protein and taste! You could even add some pepper Jack cheese for an extra zing.

Ingredients (4-6 servings):

For the Dressing:

  • 1 small clove garlic
  • Pinch salt, plus 2 teaspoons
  • Juice 1 1/2 limes (about 3 tablespoons)
  • 2 teaspoons kosher salt
  • 1/4 teaspoon chili powder
  • 1/4 cup extra-virgin olive oil

For the Salad:

  • 1 cup fresh corn kernels (from about 2 ears)
  • 1 orange bell pepper, diced
  • 1/2 small red onion, finely chopped (about 1/4 cup)
  • 1 Tablespoon extra-virgin olive oil
  • 1 (15-ounce) can black beans, drained and rinsed
  • Kosher salt
  • Freshly ground black pepper
  • 1 cup cherry tomatoes, halved
  • 1 small hass avocado, halved, seeded and diced
  • 1/4 cup chopped fresh cilantro, leaves and stems

Directions:

Make the dressing:

  1. Smash the garlic clove, sprinkle with a pinch of the salt, and, with the flat side of a large knife, mash and smear the mixture to a coarse paste.
  2. Whisk the garlic paste, lime juice, salt and chili powder together in a bowl.
  3. Gradually whisk in the olive oil, starting with a few drops and then adding the rest in a steady stream.

For the salad:

  1. Cook the corn, bell pepper, and onions in the olive oil until beginning to brown over medium-high heat in a skillet. Toss in the black beans and cook until warm.
  2. Add the dressing and toss to coat evenly. Adjust seasoning with salt and pepper.
  3. Remove from the heat and gently fold in the tomatoes, avocado, and cilantro.
  4. Serve and enjoy!

Jamaican Jerk Grilled Vegetables (Meatless Monday)

This week’s Meatless Monday post comes from Craving Something Healthy and it is a perfect recipe for the upcoming Labor Day weekend!

Ingredients (12 servings):

Jerk Seasoning

  • 1 Tablespoon ground allspice
  • 1 Tablespoon onion powder
  • 1 teaspoon ground nutmeg
  • 1 teaspoon ground ginger
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon cayenne pepper
  • 1 1/2 Tablespoon dried thyme
  • 1/2 Tablespoon kosher salt
  • 1/2 Tablespoon fresh ground pepper

Vegetables

  • 1 medium eggplant, sliced lengthwise
  • 2 medium zucchini, sliced lengthwise
  • 2 portabello mushrooms, stems removed
  • 2 red bell peppers, cored and sliced in half
  • 1 pound of thin asparagus, tough ends snapped off
  • 2-3 Tablespoons olive oil

Yogurt Sauce

  • 2 cups plain nonfat Greek yogurt
  • 1/4 cup fresh lime juice + zest of 1 lime
  • 1/2 cup minced scallions

Directions

  1. For the spice blend, mix all spices, salt and pepper together in a small bowl.
  2. Wash and prepare vegetables as directed. Place vegetables in a very large mixing bowl and drizzle with olive oil. Toss gently to coat with oil.
  3. Sprinkle spice mix over vegetables and gently toss and rub spice mix into vegetables. Let coated vegetables sit for 10-15 minutes.
  4. Preheat a grill to medium-high heat.
  5. Working in batches as necessary, grill vegetables until tender and lightly charred on each side, about 8-10 minutes per batch.
  6. Let vegetables cool slightly, and then slice into serving pieces.
  7. For yogurt sauce, mix together Greek yogurt, lime juice, zest and scallions. Season with a pinch of salt if desired.
  8. Serve with yogurt sauce, and brown basmati rice if desired.
  9. Enjoy!

Vegetarian Pho, Meatless Monday

Oh My Veggies has a pho recipe that can be prepped, cooked, and ready to serve in about 30 minutes!

Ingredients (4-6 servings):

  • 64 ounces homemade or low-sodium vegetable broth
  • 6 green onions, thinly sliced
  • 1 tablespoon fresh ginger, peeled and grated
  • Salt to taste
  • 1 1/2 tablespoon butter
  • 6 ounces shiitake mushrooms, tough stems removed
  • 1 1/2 tablespoon hoisin sauce
  • 2 teaspoons sesame oil
  • 14 ounces rice noodles, cooked according to package instructions
  • 8 ounces bean sprouts
  • 2 jalapeño peppers, thinly sliced
  • Fresh cilantro, basil, lime wedges, hoisin sauce, and chili garlic sauce or sriracha for serving

Directions:

  1. In a large pot, combine the vegetable broth, green onion, grated ginger, and salt. Bring to a full boil, then reduce the heat and simmer for 15 minutes.
  2. While the broth is cooking, melt the butter in a large skillet over medium heat. Add the mushrooms and sauté for about 6 minutes, or until tender, stirring frequently. Stir in the hoisin and sesame oil and cook until the sauce thickens and coats the mushrooms, about 1 minute more. Remove from heat.
  3. Divide the rice noodles between four to six large bowls, then fill each bowl with the ginger broth. Add bean sprouts, sliced jalapeños, shiitake mushrooms, fresh basil, and cilantro and serve with lime wedges, hoisin, and chili garlic sauce.
  4. Serve and enjoy!

Two Tomato Pasta with Mozzarella, Basil & Pine Nuts (Meatless Monday, a day late)

I haven’t made this amazing dish from The Italian Dish in a long time, but it is so tasty! I’ll admit, when I make it I just use jarred sun dried tomatoes (drained) because I hate to heat up my kitchen.

Ingredients (serves 4):

  • 10 ounces of grape tomatoes
  • 2 large garlic cloves, minced or grated
  • 6 tablespoons extra virgin olive oil, divided
  • salt & pepper
  • 1/3 cup pine nuts
  • 10 ounces spaghetti
  • 14 ounces very small tomatoes (about 8 to 10), cut into chunks
  • 4 ounces mozzarella, cubed
  • about 10 basil leaves, julienned

Directions:
For the slow roasted tomatoes:

  1. Preheat oven to 300 degrees F. Line a baking sheet with foil.
  2. Slice grape tomatoes in half and place on baking sheet with the garlic and 2 tablespoons olive oil. Season with some salt and pepper. Toss well.
  3. Bake for about two hours or until the tomatoes are reduced down and have lost a lot of their moisture.

Toast the pine nuts:

  1. Place pine nuts in a small skillet. Cook over medium high heat just for a few minutes, until lightly toasted.

For the rest:

  1. Bring a large pot of well salted water to a boil. Cook the pasta just until al dente. Remove with tongs and place in a large serving bowl (don’t drain- you want a little pasta water still on the pasta so it doesn’t stick).
  2. Add the slow roasted tomatoes, the toasted pine nuts, the fresh tomatoes, the mozzarella, 4 tablespoons olive oil and the basil leaves. Season generously with salt and pepper and toss well.
  3. Serve immediately and enjoy!

Happy Monday-3 recipes!

Here is a classic, Chicken Parmasen, but lightened so that you can enjoy it guilt free. You could also use zoodles in place of the pasta.

Ingredients (8 servings):

  • 4 (about 8 oz each) chicken breast, fat trimmed, sliced in half to make 8
  • 3/4 cup seasoned breadcrumbs (recipe used whole wheat)
  • 1/4 cup grated Parmesan cheese
  • 2 tbsp butter, melted (or olive oil)
  • 3/4 cup reduced fat mozzarella cheese
  • 1 cup marinara or Filetto di Pomodoro
  • cooking spray

Directions:

  1. Preheat oven to 450°. Spray a large baking sheet lightly with spray.
  2. Combine breadcrumbs and parmesan cheese in a bowl. Melt butter in another bowl.
  3. Lightly brush the butter onto the chicken, then dip into breadcrumb mixture.
  4. Place on baking sheet and repeat with the remaining chicken.
  5. Serve and enjoy!

 

Here is a delicious dessert from PaleOMG, Salted Raspberry Caramel Ice Cream (Saturday Sweets)

Ingredients (makes about 1.5 cups):

  • 1 cup heavy cream or full-fat coconut milk
  • 1 cup fine maple sugar
  • 1 teaspoon vanilla extract
  • 1⁄4 teaspoon coarse sea salt (extra for garnishing)
  • 1 10 ounce bag of frozen raspberries
  • 1 tablespoon honey
  • Your choice of ice cream (Juli used Vanilla Coconut Bliss Ice Cream or you could make your own vanilla ice cream)

Directions:

  1. In a small saucepan over medium heat, combine cream, maple sugar, vanilla extract and salt. Stir until completely combined.
  2. Bring to a boil, then set a timer for 12 minutes, being sure not to let the mixture boil over. After 12 minutes, reduce the heat to low and simmer for 5 more minutes or until the caramel coats the back of a spoon.
  3. Remove from the heat, let cool.
  4. Place a small saucepan over medium heat. Add raspberries and honey. Mix for about 10 minutes until raspberries have completely broken down into a sauce. Place in a blender to puree then press puree through a fine mesh strainer using a spoon to get out all of the puree, leaving behind the seeds.
  5. Pour the raspberry puree into the caramel sauce, place over medium heat and mix to combine and soften.
  6. Pour raspberry caramel sauce over ice cream and top with coarse sea salt.
  7. Serve and enjoy!

 

Spaghetti Squash Noodle Bowl and Lime Peanut Sauce Recipe (Meatless Monday) from The First Mess

Ingredients:

For the Noodle Bowl

  • 1 large spaghetti squash, cut in half lengthwise + seeds scooped out
  • 4-5 kale stalks (7-8 if you’re using lacinato), stems removed
  • 1 shallot, peeled
  • 1/2 cup chopped toasted nuts of your preference (I used cashews)
  • 3 Tbsp sesame seeds (toasted, raw, whatevs)
  • chopped leafy herb, optional (cilantro, mint, thai basil etc)
  • 1 bunch of broccoli, cut into florets
  • salt and pepper

lime peanut sauce ingredients:

  • 1/2 inch fresh ginger, peeled + rough chopped
  • 2 cloves of garlic, peeled + rough chopped
  • 1-2 tsp sriracha (or other hot sauce you like)
  • 2 Tbsp peanut butter (or tahini, sunflower seed butter, almond butter etc)
  • 1 lime, peeled + chopped
  • 1 Tbsp rice vinegar (or apple cider/white wine vinegar)
  • 2 tsp agave (or honey etc)
  • 1.5 Tbsp tamari soy sauce
  • little scoop of extra virgin coconut oil (optional)
  • tiny splash of toasted sesame oil
  • 1/2 cup grapeseed oil

Directions:

  1. Preheat the oven to 375 degrees F.
  2. Line a baking sheet with parchment and place the squash halves, cut side down, onto the sheet. Bake for about an hour or until the flesh pulls away in easy strands.
  3. While the squash is baking, slice the kale leaves into 1/3 inch-ish ribbons and place in a large bowl. Cut the shallot in half lengthwise, slice the halves into thin half-moons and set aside. Chop up the herbs and toasted nuts as well, set them aside with the shallows.
  4. Once you’ve cut the broccoli, set a medium saucepan with about an inch of water over medium heat. Bring it to a simmer. Place the broccoli florets into a steamer basket and set aside until right before service.
  5. Place all of the sauce ingredients in a blender and bend until fully incorporated. Taste for seasoning and set aside.
  6. When squash is cool enough to handle, place the steamer basket of broccoli into the pot with the simmering water. Put a lid on it and allow broccoli to steam for 3-4 minutes, or desired doneness.
  7. While broccoli is steaming, scrape the spaghetti strands out with a fork into the large bowl with the sliced kale. The heat from the squash should wilt the kale slightly. Pour a big splash of the dressing into the bowl, season with salt and pepper and lightly toss the squash and kale.
  8. Remove broccoli from the heat. Portion the squash and kale into 4 bowls. Top each bowl with the steamed broccoli, sliced shallots, chopped nuts, sesame seeds, chopped herbs and extra sauce.
  9. Serve and enjoy!

Meatless Monday, Loaded Guacamole Vegetarian Tacos

Today’s Meatless Monday recipe if from Soup Addict , and it looks delicious! If you want some meat, you can always add some to the tacos.

Ingredients:

For the guacamole

  • 2 avocados, pit and skin removed, roughly chopped
  • 1/2 of a lime
  • 1/2 of a lemon
  • 1/4 salt (plus extra as needed)
  • 1/3 cup corn kernels (raw, from about 1/2 of a large cob, or thawed from frozen)
  • 1/4 cup red bell pepper, diced
  • 2 Tablespoons diced poblano pepper
  • 1 Tablespoon diced red onion
  • 1 Tablespoon diced jalapeño pepper
  • 2 teaspoons minced cilantro
  • 1 clove garlic, minced

For the black beans

  • 1 can black beans (15 ounces)
  • 1/3 cup corn kerns (raw, from 1/2 of a large cob, or thawed from frozen)
  • 1/4 cup red bell pepper, diced
  • 1/4 cup poblano peppers, diced
  • 1/2 teaspoon ground cumin

For the tacos

  • 6 small flour or soft corn tortillas
  • 2 cups chopped iceberg or romaine lettuce
  • 1 Tablespoon minced cilantro
  • hot sauce, such as Cholula or Sriracha (optional)
  • lime and/or lemon wedges

Directions:
Prepare the guacamole

  1. Mash the avocado in a medium bowl with a fork (or molcajete) until it reaches your desired consistency, chunky or smooth.
  2. Add a small squeeze each of lime and lemon juice, along with 1/4 teaspoon salt. Mix well and taste. Add more lime juice, lemon juice, and salt as you like.
  3. Stir in the remaining guacamole ingredients. (To make ahead, cover the bowl with plastic wrap and press gently against the guacamole. The entire surface of the guac should be touching and covered by the wrap, to keep air out. Then, cover the bowl with a second sheet of wrap, and refrigerate.)

Prepare the black beans

  1. Add all of the black bean ingredients to a 2 quart sauce pot and heat over medium-low until hot. Turn off the heat and allow to cool to a very warm, eatable temp (a few minutes should do it).

Assemble

  1. If the tortillas are not soft and pliable (or if you like your tortillas warm), stack them on a microwaveable plate, separated with paper towels, and heat for 20 to 30 seconds.
  2. Line half of each tortilla with lettuce. Spoon the black bean mixture over the lettuce (on half of the tortilla). Spoon guacamole on the other half.
  3. Top with a few shakes of hot sauce (optional) and a sprinkle of cilantro.
  4. Serve with lemon and lime wedges.
  5. Enjoy!

Meatless Monday-Summer Vegetable Tian

Today for Meatless Monday, I found a recipe that uses pretty, tasty, summer vegetables. This is a great way to get your servings of vegetables, and it looks pretty on your table.

Ingredients (serves 6):

  • 1 Tbsp olive oil
  • 1 medium yellow onion
  • 1 tsp minced garlic
  • 1 medium zucchini
  • 1 medium yellow squash
  • 1 medium potato
  • 1 medium tomato
  • 1 tsp dried thyme
  • to taste salt & pepper
  • 1 cup shredded Italian cheese (or whatever shredded cheese you have on hand)

Directions:

  1. Preheat the oven to 400 degrees. Finely dice the onion and mince the garlic. Saute both in a skillet with olive oil until softened (about five minutes).
  2. While the onion and garlic are sauteing, thinly slice the rest of the vegetables.
  3. Spray the inside of an 8×8 square or round baking dish with non-stick spray. Spread the softened onion and garlic in the bottom of the dish. Place the thinly sliced vegetables in the baking dish vertically. Sprinkle generously with salt, pepper, and thyme.
  4. Cover the dish with foil and bake for 30 minutes. Remove the foil, top with cheese and bake for another 15-20 minutes or until the cheese is golden brown.
  5. Serve and enjoy!