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This Veganaury, it is time to try some flavorful plant-based plates with family and friends. Veganaury is a non-profit organization that "encourages people worldwide to try vegan" for the month of January and beyond, according to the organization's website. Nichole Dandrea-Russert, a nutritionist and author of "The Fiber Effect" and her newest book, "The Vegan Athlete's Nutrition Handbook," shares, in a press release, three flavor-packed plant-based meals to enjoy with your family and friends this month.
Chipotle
Chickpea Salad
Serves: 4
Ingredients
1 15-oz can chickpeas, drained or 1 1/2 cups homemade chickpeas
1/4 cup slivered or sliced almonds
4 tablespoons vegan mayo of choice (I used Fabanaise for this recipe but Follow Your Heart is another great option) OR, for oil-free, use 1 whole avocado, smashed with a fork
1 tablespoon maple syrup or coconut nectar
1 teaspoon smoked paprika powder
1 teaspoon cumin powder
1/4 teaspoon garlic powder
1/2 teaspoon chili powder
1/4 teaspoon cayenne powder (optional if you like a little spice)
1/4 teaspoon sea salt (or more to taste)
Black pepper to taste
A squeeze of one lime
1/4 cup chopped celery
1/2 cup sliced green onion
1/2 cup cilantro, chopped (optional)
4-5 large washed collard green leaves or whole-grain bread of choice
Add the chickpeas and almonds to a large mixing bowl and lightly mash with a fork so that about half of the chickpeas and almonds are mashed and half are still whole.
To a separate small bowl, add the mayo (or avocado), maple syrup or coconut nectar, lime juice, smoked paprika, ground cumin, garlic powder, chili powder, cayenne powder, if using, and sea salt. Mix well.
Transfer the mayo (or avocado) mixture to the chickpeas and almonds. Mix well to coat the chickpeas and almonds.
Stir in the celery, green onion and cilantro, if using.
Open the washed and dried collard green leaves or other leafy green like romaine and add a healthy portion of the chickpea salad.
Add other plant-based ingredients you love like radish, tomato, purple onion, sprouts or hemp seeds for more texture, flavor and nutrition. Alternatively, in place of leafy greens, you can make this into a wrap or sandwich by adding the salad to a whole-grain tortilla or to two sliced of whole-grain bread.
Note: The chickpea salad will keep covered in the fridge for up to five days, making it great for a grab-and-go lunch or snack.
Hearty Grilled Lentil Burgers
Serves: 8
Ingredients
Lentils
1 cup lentils dry, brown or green (or 2 1/2 cups cooked lentils)
3 cups of water
Flax Egg
2 tablespoons flax meal
6 tablespoons water
Walnut Mixture
1/2 cup raw walnuts
1 tablespoon dried oregano
3/4 cup raw oats
Sautéed Veggies
1 tablespoon olive oil
1 cup finely chopped carrots
1 cup finely chopped onion (I've used both red and yellow onion, they both work well)
4 cloves fresh garlic, minced
1/4 teaspoon salt
1/2 teaspoon turmeric powder
2 tablespoons tomato paste
2 tablespoons vegan Worcestershire sauce
1 tablespoon reduced-sodium tamari or coconut aminos
Remaining Ingredients
1/2 cup oat flour
1/4 teaspoon salt
1/4 teaspoon pepper
Wash the lentils well, removing any debris, then place in a medium stovetop pot.
Add three cups of water. Bring to a high simmer then lower the heat. Cover and cook for 25-30 minutes or until tender. (A mushier texture works well for these burgers.) Once finished cooking, drain any excess water and set aside.
In the meantime, add the flax meal and water to a small bowl and let sit. This will be your "flax egg," which binds the burgers.
Place the walnuts, oats and oregano in a food processor. Blend until the walnuts and oats are completely blended. Set aside.
Place a medium-size stovetop pan on medium to high heat. Add the oil, carrots and onions. Cook on medium for 5-7 minutes, stirring occasionally, until the carrots are tender.
Add 1-2 tablespoons of water or veggie broth as needed to deglaze the pan. 7. Stir in the garlic, 1/4 teaspoon salt and turmeric. Cook for another 30-60 seconds.
Lower the heat, add the tomato paste, Worcestershire sauce and tamari. With a spatula, mix until everything is combined. Remove from heat and set aside.
In a large bowl, add ½ of the cooked lentils from the pot and mash with a fork or potato masher.
Add the remaining lentils (so half of the lentils will be mashed and half will be whole for some texture).
Mix in the carrot, onion and garlic mixture; the oats and walnuts mixture; and the oat flour, salt and pepper. Mix until all ingredients are combined.
Finally, fold in the flax egg so it's mixed in well. Since there are no eggs, you can taste the mixture and add more seasoning if you'd like. Red pepper flakes or more oregano might be good additions.
Form eight individual patties with clean washed hands, placing them on a baking sheet or clean cutting board before transferring them to the stovetop. 14. To cook, grill on the stovetop or your outside grill as they stay together really well!
For the stovetop: Spray with olive oil to prevent sticking. Heat a skillet over medium heat. Once the skillet is hot, cook the burgers on each side until browned for about 5 minutes per side.
For the grill: Grill on each side for 5-7 minutes. We used a copper mat. Alternatively, bake them in the oven by placing them on a parchment-lined baking sheet and baking them at 375 degrees F for 30 minutes, flipping halfway through.
Storage: Store the cooked patties in an airtight container in the refrigerator for up to 7 days or freeze, with parchment paper in between each patty, for up to one month.
Spicy Vegan Chili
Serves: 4-6
Ingredients
1 15.4-ounce can (BPA-free) vegan refried beans
1 16-ounce jar of salsa or, if you have a bit of extra time, make homemade! Choose mild, medium, or hot depending on your spice preference.
1 package meatless crumbles (Beyond Meat, LightLife or Gardein will work)
1 medium red onion, chopped
1 large red pepper, chopped
1 teaspoon garlic powder
1 Tablespoon chili powder
1 Tablespoon ground cumin
1 teaspoon smoked paprika
1/4 teaspoon cayenne pepper (optional)
Cilantro and green onion, chopped (optional)
Nutritional yeast (optional) (or your favorite vegan cheese or homemade cashew cheese)
Preheat the oven to 350 degrees Fahrenheit.
Mix all ingredients (except for the cilantro, green onion, and nutritional yeast) together in a large bowl. Stir until everything is mixed well. You might need a fork to break apart and blend in the refried beans.
Scoop into a baking dish.
Bake for 35-40 minutes until the center is hot.
Top with chopped cilantro, sliced green onions, and a sprinkle of vegan cheese or nutritional yeast.