Read Online The Happy Herbivore Cookbook by Lindsay S. Nixon - Free Book Online Page A
Authors: Lindsay S. Nixon
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sheet, spray with cooking spray, and bake for 10 minutes.
8. Flip, re-spray, and bake for another 8 minutes.
9. Flip, re-spray for a third time, and bake 5 minutes more.
CHEFâS NOTE: You can also pan-fry or grill these burgers. Cook in a nonstick skillet, flipping every minute or so, until brown on each side. To grill, cook on foil until firm, then cook directly on grill until thoroughly heated. Once firm, remove foil and cook on rack to get a nice charcoal grill flavoring.
NUTRITIONAL INFORMATIONCalories 113; Calories from Fat 6; Total Fat 0.7g; Cholesterol 0%; Total Carbohydrate 17.5g; Dietary Fiber 3.5g; Sugars 3.7g; Protein 8.4g
Soul Burgers
Makes 4 burgers | These burgers are inspired by the key ingredients in soul food. Theyâre hearty and a little spicy. Serve with Rustic Yam Fries (pg. 179) or Low-Country Cucumber Salad (pg. 186).
1 15-oz can black-eyed peas,
drained and rinsed
1 â 2 small onion
1 jalapeño, seeded
1 red bell pepper, seeded
and diced
1 tbsp ketchup
2 tsp prepared yellow
mustard
1 â 2 tsp granulated garlic
powder
1 â 2 tsp chili powder
1 â 2 tsp ground cumin
1 â 2 tsp dried thyme
1 â 4 tsp salt
1 â 4 tsp pepper
1 â 4 tsp paprika
cayenne, to taste
Breadcrumbs (pg. 284),
as necessary
4 whole-wheat buns
1. Preheat oven to 350°F. Grease cookie sheet or line with parchment paper and set aside.
2. Pulse black-eyed peas, onion, and jalapeño in food processor until coarsely ground.
3. Transfer to a mixing bowl and stir in bell pepper, ketchup, spices, thyme, salt, and pepper.
4. Add Breadcrumbs as necessary until the mixture can be handled and isnât terribly sticky, about 1 â 4 to 1 â 2 cup.
5. If after 1 â 2 cup itâs still too sticky and difficult to work with, place in fridge for 5 to 10 minutes.
6. Shape into 4 patties.
7. Lightly spray each patty with cooking spray and bake for 7 minutes.
8. Flip, re-spray, and bake for 7 minutes more.
9. Flip and re-spray a third time, baking for 7 to 10 minutes or until crisp on the outside and thoroughly warm.
10. Serve immediately on buns. Because there is no oil, these patties dry out as they sit so eat them right away.
NUTRITIONAL INFORMATIONCalories 113; Calories from Fat 13; Total Fat 1.4g; Cholesterol 0mg; Total Carbohydrate 20.5g; Dietary Fiber 4.9g; Sugars 3.8g; Protein 6.6g
BBQ Chop Wrap
Serves 1 | Cool, crisp, and so refreshing! For a more complex wrap, add Ranch Dip (pg. 232). Leftover Crispy Tortilla Sticks (pg. 239) can be substituted for the corn chips.
2 c chopped romaine
lettuce
1 small tomato, diced
1 â 4 c canned or cooked
black beans
1 â 4 c frozen yellow corn,
thawed
2 tbsp BBQ sauce
1 whole-wheat wrap
or corn tortilla
1 â 4 c crumbled baked
corn chips
1. Toss the lettuce, tomatoes, beans, corn, and BBQ sauce together in a mixing bowl, ensuring everything is mostly coated with BBQ sauce.
2. Scoop into wrap.
3. Add corn chips over top and roll up.
NUTRITIONAL INFORMATIONCalories 167; Calories from Fat 12; Total Fat 1.4g; Cholesterol 0mg; Total Carbohydrate 34.5g; Dietary Fiber 6.6g; Sugars 13.9g; Protein 6.5g
Salsa Chickpea Lettuce Wraps
Makes 10 wraps | Pictured opposite | I munch on these wraps all summer long when itâs too hot to cook and I want nothing but cool, refreshing foods. I also love to try out different fruit-based salsas with this recipe to keep it new and exciting each time I make it.
1 15-oz can chickpeas,
drained and rinsed
112-oz jar salsa
10 lettuce leaves
2 bell peppers, seeded and
finely chopped (optional)
1. Combine chickpeas and salsa in a medium saucepan.
2. Cook over medium-high heat, stirring occasionally until all of the liquid has been absorbed and the chickpeas have taken on the salsaâs color, about 8 minutes.
3. For best results, refrigerate overnight.
4. Spoon chickpeas into lettuce leaves and top with chopped bell pepper pieces.
5. Serve chilled, warm, or at room
8. Flip, re-spray, and bake for another 8 minutes.
9. Flip, re-spray for a third time, and bake 5 minutes more.
CHEFâS NOTE: You can also pan-fry or grill these burgers. Cook in a nonstick skillet, flipping every minute or so, until brown on each side. To grill, cook on foil until firm, then cook directly on grill until thoroughly heated. Once firm, remove foil and cook on rack to get a nice charcoal grill flavoring.
NUTRITIONAL INFORMATIONCalories 113; Calories from Fat 6; Total Fat 0.7g; Cholesterol 0%; Total Carbohydrate 17.5g; Dietary Fiber 3.5g; Sugars 3.7g; Protein 8.4g
Soul Burgers
Makes 4 burgers | These burgers are inspired by the key ingredients in soul food. Theyâre hearty and a little spicy. Serve with Rustic Yam Fries (pg. 179) or Low-Country Cucumber Salad (pg. 186).
1 15-oz can black-eyed peas,
drained and rinsed
1 â 2 small onion
1 jalapeño, seeded
1 red bell pepper, seeded
and diced
1 tbsp ketchup
2 tsp prepared yellow
mustard
1 â 2 tsp granulated garlic
powder
1 â 2 tsp chili powder
1 â 2 tsp ground cumin
1 â 2 tsp dried thyme
1 â 4 tsp salt
1 â 4 tsp pepper
1 â 4 tsp paprika
cayenne, to taste
Breadcrumbs (pg. 284),
as necessary
4 whole-wheat buns
1. Preheat oven to 350°F. Grease cookie sheet or line with parchment paper and set aside.
2. Pulse black-eyed peas, onion, and jalapeño in food processor until coarsely ground.
3. Transfer to a mixing bowl and stir in bell pepper, ketchup, spices, thyme, salt, and pepper.
4. Add Breadcrumbs as necessary until the mixture can be handled and isnât terribly sticky, about 1 â 4 to 1 â 2 cup.
5. If after 1 â 2 cup itâs still too sticky and difficult to work with, place in fridge for 5 to 10 minutes.
6. Shape into 4 patties.
7. Lightly spray each patty with cooking spray and bake for 7 minutes.
8. Flip, re-spray, and bake for 7 minutes more.
9. Flip and re-spray a third time, baking for 7 to 10 minutes or until crisp on the outside and thoroughly warm.
10. Serve immediately on buns. Because there is no oil, these patties dry out as they sit so eat them right away.
NUTRITIONAL INFORMATIONCalories 113; Calories from Fat 13; Total Fat 1.4g; Cholesterol 0mg; Total Carbohydrate 20.5g; Dietary Fiber 4.9g; Sugars 3.8g; Protein 6.6g
BBQ Chop Wrap
Serves 1 | Cool, crisp, and so refreshing! For a more complex wrap, add Ranch Dip (pg. 232). Leftover Crispy Tortilla Sticks (pg. 239) can be substituted for the corn chips.
2 c chopped romaine
lettuce
1 small tomato, diced
1 â 4 c canned or cooked
black beans
1 â 4 c frozen yellow corn,
thawed
2 tbsp BBQ sauce
1 whole-wheat wrap
or corn tortilla
1 â 4 c crumbled baked
corn chips
1. Toss the lettuce, tomatoes, beans, corn, and BBQ sauce together in a mixing bowl, ensuring everything is mostly coated with BBQ sauce.
2. Scoop into wrap.
3. Add corn chips over top and roll up.
NUTRITIONAL INFORMATIONCalories 167; Calories from Fat 12; Total Fat 1.4g; Cholesterol 0mg; Total Carbohydrate 34.5g; Dietary Fiber 6.6g; Sugars 13.9g; Protein 6.5g
Salsa Chickpea Lettuce Wraps
Makes 10 wraps | Pictured opposite | I munch on these wraps all summer long when itâs too hot to cook and I want nothing but cool, refreshing foods. I also love to try out different fruit-based salsas with this recipe to keep it new and exciting each time I make it.
1 15-oz can chickpeas,
drained and rinsed
112-oz jar salsa
10 lettuce leaves
2 bell peppers, seeded and
finely chopped (optional)
1. Combine chickpeas and salsa in a medium saucepan.
2. Cook over medium-high heat, stirring occasionally until all of the liquid has been absorbed and the chickpeas have taken on the salsaâs color, about 8 minutes.
3. For best results, refrigerate overnight.
4. Spoon chickpeas into lettuce leaves and top with chopped bell pepper pieces.
5. Serve chilled, warm, or at room
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