Monday, April 2, 2012

Honey Cinnamon Roasted Chickpeas

•2 (15 ounce) cans of chickpeas (or 4 cups cooked chickpeas)
•2 teaspoons ground cinnamon
•1/4 teaspoon nutmeg
•2 tablespoon granulated sugar
•4 teaspoons olive oil
•2 tablespoon honey

1.Preheat oven to 375 degrees F.
2.Drain and rinse chickpeas in a colander under running water. Thoroughly dry chickpeas with a kitchen towel.
3.In a small bowl, whisk together the oil, cinnamon, nutmeg and sugar. Add chickpeas and toss until coated with spice mixture. Spread chickpeas out on a rimmed baking sheet.
4.Roast, shaking the pan occasionally, until the chickpeas are crunchy and no longer soft in the middle, 35-40 minutes. Test taste every few minutes until desired texture is reached.
5.Place hot, roasted beans in a small bowl and coat evenly with honey. Spread beans back out on baking sheet and allow to dry. Store in an airtight container at room temperature.

Yields: about 4 cups/16 servings (1/4 cup)
Prep Time: 10 minutes
Bake Time: 40 minutes

Nutritional Information Per Serving (1/4 cup serving):
Calories: 112, Fat 3g, Sat Fat 0g, Carbs 18g, Fiber 4g, Sugars 6g, Cholesterol 0mg, Sodium 4mg, Protein 5g

Recipe Printed From Sweet Pea’s Kitchen

Wednesday, March 21, 2012

Sell-Out Seitan

Ingredients (use vegan versions):

1 cup (240 ml) vital wheat gluten
1.25 oz (35g) package seasoning mix of your choice*
1/2 cup (120 ml) barbeque sauce
1/4 (60 ml) cup water


*I've used taco, chili & sloppy joe seasonings. Package weight varies slightly between brand and variety.

Heat oven to 350 F.

In a medium bowl, combine vital wheat gluten and package of seasoning mix (about 1/4 cup). In a measuring cup, combine barbeque sauce and water. Pour the liquid mixture into the dry mixture and stir/knead until it forms a ball. Spread seitan in a lightly oiled 8"x8" or smaller pan (you could also use a loaf pan) and bake for 25 minutes.

Once cool, transfer to a cutting board and cut seitan into strips.

Source of recipe: I wanted to make Susan V's BBQ Ribz at but didn't have the ingredients, so I made these with what I had on hand and liked the result.

Makes: 6, Preparation time: 3 minutes, Cooking time: 25 minutes

Tuesday, March 20, 2012

Quinoa Veggie Burger

1 1/2 cup quinoa, rinsed

2 cups vegetable stock

1/2 cup tomato sauce

2 leaves kale, chopped fine (I used one curly and one Tuscan)

1 tbsp fresh thyme, chopped

1 tbsp fresh oregano, chopped

1 tbsp tomato paste

1/2 cup shitake mushrooms (chopped fine)

1/2 cup cremini mushrooms (chopped fine)

2 tbsp olive oil

Salt and pepper to taste

Place the quinoa, vegetable stock, tomato sauce, kale, thyme and oregano in a pot on the stove. Heat on high until boiling, reduce the heat to low, cover and simmer for 20 minutes or until the liquid is absorbed.

Remove from the heat, stir in the tomato paste, mushrooms and season with salt and pepper. Set aside until cool enough to handle.

Form the quinoa mixture into patties. I got six nice size patties, you can make them whatever size you like but do not make them too thick.

In a skillet heat the oil over high to medium high heat. Add the patties and fry on each side for a few minutes until nicely seared and heated through. Alternatively you could bake these in the oven on a lightly greased baking pan for about 20 minutes at 350, flipping the burgers halfway through.

Saturday, March 17, 2012

Colcannon Puffs

To save time, you can also form these into larger patties and pan-fry in a non-stick skillet.


  • 1 1/2 pounds potatoes (you can peel if you want, but I didn’t)
  • 6 ounces kale
  • 2 tablespoons nutritional yeast
  • 2 teaspoons salt (or to taste)
  • 1 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon thyme
  • 1/4 teaspoon freshly ground black pepper
  • 2 tablespoons soymilk
  • 2 tablespoons potato starch or corn starch


  1. Cut the potatoes into small cubes (about 1/2-inch), put them in a large pot, and cover with water. Bring to a boil and cook until potatoes are tender.
  2. While the potatoes are cooking, remove the center stalk from the kale and slice the leaves into strips. When the potatoes are done, lift them out with a slotted spoon and place in a large mixing bowl. Put the kale into the potato water and cook for 6 minutes or until kale is tender. Remove kale with a slotted spoon to a food processor. Add 1/4 cup of the cooking liquid and pulse to chop fine.
  3. Preheat oven to 425 F. Mash the potatoes and add the kale and all remaining ingredients. Stir well. Using a well-rounded tablespoon, form into balls about 1 inch across. Place them on an oiled baking sheet or, preferably, a baking sheet covered with a silicone mat or parchment paper. Bake for 20 minutes. Carefully turn over and bake fore 20 minutes more, until lightly browned.
Preparation time: 20 minute(s) | Cooking time: 1 hour(s)
Number of servings (yield): 6
Makes about 30 puffs or 6 servings. Per serving: 128 Calories (kcal); trace Total Fat; (3% calories from fat); 5g Protein; 28g Carbohydrate; 0mg Cholesterol; 733mg Sodium; 3g Fiber. Weight Watchers: 2 Points.

Monday, January 30, 2012

Kale Chickpea Mash

Serves 2 as a main dish
Serves 4 as a side dish

3 tbsp garlic, cut into small pieces
1 shallot, cut into small pieces
1 bunch kale
400g fresh chickpeas (cooked per instructions)
2 tbsp Bragg Liquid Aminos (alternative: soy sauce)
2 tbsp extra virgin olive oil or coconut oil
1/2 tsp of fresh or dried thyme
Celtic sea salt or Himalayan crystal salt, to taste

-Gently fry the shallot and minced garlic in olive oil on medium-high heat until it turns golden brown. Be careful not to burn it, as the garlic becomes bitter tasting otherwise.
-Add the washed and drained kale and stir in the oil, onion and garlic. After the kale has wilted a bit, add the chick peas and cook for about 6 minutes.
-Add the remaining ingredients and stir. Begin mashing the chickpeas with a fork. You can mash them as fine as you like your mash to be.

Thursday, January 12, 2012

Vegan "Beef" Stew

1 lb. cooked seitan, cut into 1-inch cubes (or use tofu cut into cubes and then either fry or bake before putting them in stew)
3 Tbsp. vegetable oil
1 medium-sized onion, chopped
1 clove garlic, minced
4 cups vegetable broth
1 14-oz. can tomatoes (I usually use fire-roasted diced)
1 Tbsp. vegan Worcestershire sauce (I need to use vegan and GF one)
2 small bay leaves
2 tsp. salt
1/2 tsp. pepper
6 carrots, julienned
3 potatoes, cut into bite-sized pieces
1 10-oz. pkg frozen green beans
1 10 oz. pkg frozen corn
2 Tbsp. cornstarch, dissolved in a small amount of water

1.  Saute the seitan (or tofu) in 2 Tbsp. of oil over medium-high heat until pieces begin to brown.  Remove from heat.

2.  In a large pot, add remaining tablespoon of oil, the onion, and the garlic and saute until the onions are translucent.  Add broth, tomatoes, Worcestershire sauce, bay leaves, salt and pepper.  Simmer for 1 hour.

3.  Add carrots, potatoes, green beans, and corn.  Cook for another 30 minutes and then thicken with the cornstarch mixture.  Let simmer additional 5 minutes.

Makes 6 servings (except in my house where this is devoured by the 4 of us in no time).

(Easy to make, especially if you buy the onion already chopped and carrots already julienned)

Cauliflower Bake (veganized)

1 head cauliflower, broken into floweretes
2 large potatoes, diced
2 tbsp butter (I used Earth Balance)
1 leek, sliced
1 garlic clove, crushed
3 tbsp all purpose flour
1 ¼ cup milk (I used plain soy milk)
¾ cup grated cheese (I used Daiya pepperjack shreds)
½ tsp paprika
2 tbsp chopped fresh parsley
Dash of salt and pepper

-cook cauliflower in boiling water for 10 min.
-cook potatoes in boiling water for 10 min.
-drain both
-for sauce, melt butter in saucepan, and sauté leek and garlic for 1 min
-stir in flour and stir constantly for 1 min, add salt and pepper
-remove pan from heat and stir in soy milk and ½ cup cheese, paprika and parsley
-return to heat, boil and stir constantly until well blended
-spoon cauliflower into baking dish
-top with potatoes
-pour sauce over top and sprinkle with ¼ cup cheese
-bake for 20 min at 350
-I served with garlic bread

*the original recipe calls for cherry tomatoes but I am soooo tired of cherry tomatoes, but if you choose to use them add 3.5 ounces on top of the cauliflower before you add the potatoes.

Wednesday, January 4, 2012

Portobello Mushroom Pizza

Portobella mushroom, stem removed, wiped clean with a damp paper towel
Garlic oil spray
Tomato sauce (about 1 tablespoon)
Shredded mozzarella cheese or Dayia (about 2 tablespoons)

1.  Heat oven to 425 degrees.  Spray both sides of mushroom with oil.  Place on foil-lined baking sheet.  Bake 30 min. or until fork tender, turning once halfway.  Increase heat to broil.

2.  Top concave side of mushroom with tomato sauce and cheese. Please under broiler for 1 min. or until cheese melts and bubbles.

Fiber 1 gm, Protein 5 gm, Fat 3 gm, 66 calories
I listed this as an appetizer but also good as a meal!