Read Online The Happy Herbivore Cookbook by Lindsay S. Nixon - Free Book Online
Authors: Lindsay S. Nixon
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(pg. 272)
1 15-oz can crushed
tomatoes
1 c bulgur wheat
1 lb cooked whole-wheat
spaghetti (2-way)
Cheddar Cheesy Sauce
(pg. 264) (3-way)
1 white onion, diced (4-way)
1 15-oz can kidney beans,
drained and rinsed
(5-way)
1. Line a medium pot with a thin layer of water and cook yellow onion and garlic until onion is translucent, about 3 minutes.
2. Whisk spices and cocoa together with broth until evenly incorporated and add to saucepan.
3. Add bay leaf, Vegan Worcestershire Sauce, tomatoes, and bulgur wheat, stirring to combine.
4. Bring to a near boil over high heat, then cover and reduce heat to low.
5. Simmer for 20 to 30 minutes, until bulgur is cooked.
6. Add additional water or broth if necessary to thin out chili.
7. Serve as follows: 1-way (just the chili), chili over spaghetti or a vegan hot dog (2-way), 2-way topped with Cheesy Sauce (3-way), 3-way topped with diced raw white onion (4-way), or 4-way topped with kidney beans (5-way).
CHEFâS NOTE: You can substitute TVP Beef Crumbles (pg. 140) for the bulgur wheat (omitting broth) or reconstitute 1 cup of TVP with the broth instead. You can also use shredded vegan cheddar cheese instead of the cheese sauce if you prefer.
NUTRITIONAL INFORMATION (CALCULATED 1-WAY)Calories 122; Calories from Fat 8; Total Fat 0.9g; Cholesterol 0mg; Total Carbohydrate 26.8g; Dietary Fiber 5.3g; Sugars 4.3g; Protein 4.6g
Burgers, Wraps, Tacos, & More
Black Bean Burgers
Makes 3 burgers | Pictured opposite | I love a good and quick meal, and this burger fits the bill perfectly. Serve with Rustic Yam Fries (pg. 179).
1 15-oz can black beans,
drained and rinsed
1 â 4 c fresh cilantro, minced
1 tsp ground cumin
1 â 2 tsp dried oregano
cayenne, to taste
salt, to taste
pepper, to taste
Breadcrumbs (pg. 284)
3 whole-wheat hamburger
buns
1. Preheat oven to 350°F. Grease cookie sheet or line with parchment paper and set aside.
2. Pulse beans in food processor until mashed well or mash manually using a potato masher or fork.
3. Transfer to a mixing bowl and stir in cilantro and spices plus salt and pepper.
4. Add Breadcrumbs as necessary until the mixture can be handled and isnât terribly sticky, about 1 â 4 cup.
5. If after 1 â 4 cup itâs still too sticky and difficult to work with, place in fridge 5 to 10 minutes.
6. Shape mixture into 3 patties.
7. Lightly spray each patty with cooking spray and bake 7 minutes.
8. Flip, re-spray, and bake for 7 to 10 minutes more until crisp on the outside and thoroughly warm.
9. Serve immediately on buns. Because there is no oil, these patties dry out as they sit so eat them right away.
NUTRITIONAL INFORMATIONCalories 147; Calories from Fat 14; Total Fat 1.6g; Cholesterol 0mg; Total Carbohydrate 24.1g; Dietary Fiber 7.5g; Sugars 0.6g; Protein 9.0g
Mushroom Burgers
Makes 7 burgers | Pictured opposite | These burgers rock. Theyâre perfect for backyard barbecues with friends, pool parties, or anytime you just want to sink your teeth into a meaty and juicy burger. The secret ingredient is the mushrooms, which naturally add a beefy flavor and hold in moisture. Top with all your favorite fixings and serve with Baked Onion Rings (pg. 176) or Rustic Yam Fries (pg. 179).
1 slice whole-wheat bread
8 oz cremini mushrooms
1 15-oz can pinto or kidney
beans, drained
1 tsp paprika
1 tsp granulated onion powder
1 tsp granulated garlic
powder
1 â 3 c vital wheat gluten
2 tbsp soy sauce
2 tbsp steak sauce
2 tbsp BBQ sauce
pepper, to taste
1. Preheat oven to 450°F. Grease or line a baking sheet with parchment paper.
2. Place bread slice in a food processor and allow the motor to run until breadcrumbs form. Transfer to a mixing bowl.
3. Place whole mushrooms in the food processor and pulse until coarsely shredded to the size of sliced olives. Transfer to a mixing bowl.
4. Repeat with pinto or kidney beans.
5. Combine all ingredients.
6. Using your hands, form 7 patties.
7. Place patties on cookie
1 15-oz can crushed
tomatoes
1 c bulgur wheat
1 lb cooked whole-wheat
spaghetti (2-way)
Cheddar Cheesy Sauce
(pg. 264) (3-way)
1 white onion, diced (4-way)
1 15-oz can kidney beans,
drained and rinsed
(5-way)
1. Line a medium pot with a thin layer of water and cook yellow onion and garlic until onion is translucent, about 3 minutes.
2. Whisk spices and cocoa together with broth until evenly incorporated and add to saucepan.
3. Add bay leaf, Vegan Worcestershire Sauce, tomatoes, and bulgur wheat, stirring to combine.
4. Bring to a near boil over high heat, then cover and reduce heat to low.
5. Simmer for 20 to 30 minutes, until bulgur is cooked.
6. Add additional water or broth if necessary to thin out chili.
7. Serve as follows: 1-way (just the chili), chili over spaghetti or a vegan hot dog (2-way), 2-way topped with Cheesy Sauce (3-way), 3-way topped with diced raw white onion (4-way), or 4-way topped with kidney beans (5-way).
CHEFâS NOTE: You can substitute TVP Beef Crumbles (pg. 140) for the bulgur wheat (omitting broth) or reconstitute 1 cup of TVP with the broth instead. You can also use shredded vegan cheddar cheese instead of the cheese sauce if you prefer.
NUTRITIONAL INFORMATION (CALCULATED 1-WAY)Calories 122; Calories from Fat 8; Total Fat 0.9g; Cholesterol 0mg; Total Carbohydrate 26.8g; Dietary Fiber 5.3g; Sugars 4.3g; Protein 4.6g
Burgers, Wraps, Tacos, & More
Black Bean Burgers
Makes 3 burgers | Pictured opposite | I love a good and quick meal, and this burger fits the bill perfectly. Serve with Rustic Yam Fries (pg. 179).
1 15-oz can black beans,
drained and rinsed
1 â 4 c fresh cilantro, minced
1 tsp ground cumin
1 â 2 tsp dried oregano
cayenne, to taste
salt, to taste
pepper, to taste
Breadcrumbs (pg. 284)
3 whole-wheat hamburger
buns
1. Preheat oven to 350°F. Grease cookie sheet or line with parchment paper and set aside.
2. Pulse beans in food processor until mashed well or mash manually using a potato masher or fork.
3. Transfer to a mixing bowl and stir in cilantro and spices plus salt and pepper.
4. Add Breadcrumbs as necessary until the mixture can be handled and isnât terribly sticky, about 1 â 4 cup.
5. If after 1 â 4 cup itâs still too sticky and difficult to work with, place in fridge 5 to 10 minutes.
6. Shape mixture into 3 patties.
7. Lightly spray each patty with cooking spray and bake 7 minutes.
8. Flip, re-spray, and bake for 7 to 10 minutes more until crisp on the outside and thoroughly warm.
9. Serve immediately on buns. Because there is no oil, these patties dry out as they sit so eat them right away.
NUTRITIONAL INFORMATIONCalories 147; Calories from Fat 14; Total Fat 1.6g; Cholesterol 0mg; Total Carbohydrate 24.1g; Dietary Fiber 7.5g; Sugars 0.6g; Protein 9.0g
Mushroom Burgers
Makes 7 burgers | Pictured opposite | These burgers rock. Theyâre perfect for backyard barbecues with friends, pool parties, or anytime you just want to sink your teeth into a meaty and juicy burger. The secret ingredient is the mushrooms, which naturally add a beefy flavor and hold in moisture. Top with all your favorite fixings and serve with Baked Onion Rings (pg. 176) or Rustic Yam Fries (pg. 179).
1 slice whole-wheat bread
8 oz cremini mushrooms
1 15-oz can pinto or kidney
beans, drained
1 tsp paprika
1 tsp granulated onion powder
1 tsp granulated garlic
powder
1 â 3 c vital wheat gluten
2 tbsp soy sauce
2 tbsp steak sauce
2 tbsp BBQ sauce
pepper, to taste
1. Preheat oven to 450°F. Grease or line a baking sheet with parchment paper.
2. Place bread slice in a food processor and allow the motor to run until breadcrumbs form. Transfer to a mixing bowl.
3. Place whole mushrooms in the food processor and pulse until coarsely shredded to the size of sliced olives. Transfer to a mixing bowl.
4. Repeat with pinto or kidney beans.
5. Combine all ingredients.
6. Using your hands, form 7 patties.
7. Place patties on cookie
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