The Happy Herbivore Cookbook (25 page)

“Tuna” Salad

Makes 4 sandwiches
|
Pictured opposite
| It's amazing how chickpeas and a little kelp recreate the taste of tuna. This salad is great on whole-wheat bread, smashed in a lettuce wrap, or served over a warm whole-wheat English muffin and topped with a slice of tomato.

1 15-oz can chickpeas,
drained and rinsed
2 celery stalks, washed
1 to 2 tbsp pickle relish
¹â
₂tsp onion flakes
2 tsp nutritional yeast
1 tbsp soy sauce
3 tbsp Mayo (pg. 271)
¹â
₂tsp kelp powder
¹â
₂tsp lemon juice (optional)
pepper, to taste

1. In a large mixing bowl, mash chickpeas with a fork until coarse and no whole beans are left. Alternatively, pulse beans in a food processor a few times, careful not to puree, and transfer to a mixing bowl.

2. Shred celery with a cheese grater or mince in food processor by letting the motor run.

3. Transfer to the mixing bowl and add remaining ingredients, stirring to combine. Add more Mayo or kelp as necessary or desired.

VARIATION

Mediterranean Tuna Salad

Stir in diced zucchini, tomatoes, red bell peppers, green bell peppers, red onions, and sliced black olives.

NUTRITIONAL INFORMATION

Calories 125; Calories from Fat 8; Total Fat 0.9g; Cholesterol 0mg; Total Carbohydrate 22.6g; Dietary Fiber 4.4g; Sugars 3.0g; Protein 7.1g

Quick One-Pot Dinners

Buddha's Delight

Serves 4
| If there were one dish I had to use to “convert” anyone to a vegan diet, this would be it. It's healthy, tasty, easy to make, beautiful, and an overall crowd-pleaser.

1 small onion, thinly sliced
2 garlic cloves, minced
¹â
₂c thinly sliced carrots
1 c shredded cabbage
¹â
₂c cauliflower florets
1 red bell pepper, seeded
and sliced
1 green bell pepper, seeded
and sliced
2 tbsp soy sauce
2 tbsp raw sugar
2 c cooked brown rice

1. Cook onion in
¹â
₄cup of water over high heat.

2. Once onion is translucent, add remaining vegetables.

3. Reduce heat to medium and continue to cook, adding a little water as necessary until vegetables are cooked but still crisp, about 10 to 15 minutes.

4. Meanwhile, mix soy sauce and sugar together and pour over vegetables, stirring to coat.

5. Cook for another 5 minutes, then remove from heat and serve over abed of cooked brown rice.

CHEF'S NOTE:
Feel free to add in broccoli florets, snow peas, sugar snap peas, mushrooms, bean sprouts, tofu chunks, edamame, or any other vegetables you have on hand or enjoy in stir-fries.

NUTRITIONAL INFORMATION

Calories 179; Calories from Fat 10; Total Fat 1.1g; Cholesterol 0mg; Total Carbohydrate 38.5g; Dietary Fiber 4.5g; Sugars 11.2g; Protein 4.2g

Cheater Pad Thai

Serves 2
|
Pictured on pg. 114
| I call this “cheater” because it's ridiculously easy and quick to make and also because this recipe uses 1 tbsp of peanut butter, so it's not fat-free. For an even lower-fat pad Thai, prepare the Nutty Spread (pg. 253) without cinnamon and use 1 to 2 tbsp in place of the peanut butter.

¹â
₄lb thick rice noodles
2 tbsp soy sauce
1 tbsp smooth peanut
butter
1 tbsp sweet red chili
Asian sauce
¹â
₄tsp granulated garlic
powder
¹â
₄tsp ground ginger
¹â
₄tsp hot sauce, or to taste
3 oz bean sprouts

CHEF'S NOTE:
Letting this sauce rest for a few minutes is a great way to intensify the flavor.

1. Prepare rice noodles according to package directions.

2. In a small bowl, whisk 2 tbsp of warm water, soy sauce, peanut butter, chili sauce, garlic powder, ginger, and hot sauce together until combined. It may appear too runny at first, but it's not.

3. Taste, adding more hot sauce if desired.

4. Using tongs, toss prepared noodles with your newly created pad Thai sauce until all noodles are evenly coated.

5. Plate and top with bean sprouts.

6. Garnish with chopped raw peanuts and a lime wedge if desired.

VARIATIONS

Lower-Calorie Pad Thai