These protein- and fibre-packed wraps are equally good for workday lunches or a quick dinner on a harried weeknight. The mung bean pâté can be made up to five days ahead of time, and extras can be frozen for future use.
2/3 cup (160 mL) dried whole green mung beans
3/4 cup (180 mL) oil-packed sun-dried tomatoes
1/3 cup (80 mL) walnuts
2 Tbsp (30 mL) water
1 shallot, minced
2 garlic cloves, minced
Juice of 1 lemon
1/4 tsp (1 mL) cayenne
4 large whole grain wraps
1 block (about 200 g) firm tofu, thinly sliced
1 cup (250 mL) thinly sliced roasted red pepper
2 cups (500 mL) baby spinach or other greens of choice
Place mung beans in large bowl, cover with water, and soak for several hours or overnight.
Drain and rinse mung beans. Place them in medium-sized saucepan along with 3 cups (750 mL) water. Bring to a boil, reduce heat, and simmer for 20 minutes, or until very tender. Drain mung beans, rinse, and let cool.
Place mung beans, sun-dried tomatoes, walnuts, water, shallot, garlic, lemon juice, and cayenne in food processor container and blend until smooth, pastelike texture forms. Wipe down sides of container a couple of times throughout.
Spread a generous amount of bean pâté on whole wheat wraps and top with equal amounts of tofu, roasted red pepper, and spinach. Tightly roll up wraps and slice on the bias. Inserting a toothpick will help to keep the rolls together.
Each serving contains: 455 calories; 21 g protein; 16 g total fat (2 g sat. fat, 0 g trans fat); 61 g total carbohydrates (4 g sugars, 12 g fibre); 546 mg sodium
source: "Little Green Giants", alive #366, April 2013
Custardy French toast drizzled in pure maple syrup is a cozy, cold-weather breakfast classic. We’ve given this recipe a vegan makeover by swapping out eggs in the batter with mashed banana and a bit of ground flaxseed. This clever swap makes the French toast reminiscent of banana bread. Top it off with a decadent drizzle of raspberry syrup and you’re just a quick stint in the kitchen away from breakfast bliss. Citrus swap If you don’t have any bananas around, consider swapping for an orange. In blender, add zest of one large orange along with peeled fruit and other batter ingredients. Blend until smooth and proceed with the recipe as described.
A satisfying plant-based dinner or packed lunch, quinoa and beans add filling protein, while greens, cucumbers, roasted veggies, and a probiotic-rich dressing bring texture and flavour. Try it with a creamy plant-based cheese on top, or goat cheese for non-plant-based eaters. Mix and match Use this recipe as a guideline. Add in your go-tos such as chopped walnuts or hemp hearts, pitted sliced dates, roasted cauliflower, and crumbled feta (plant-based, if desired).
Brown rice and two varieties of lentils cook in one pot with broth, coconut milk, and simple spices. Nourishing spinach and sweet green peas bring this meal to life. It’s true sunshine in a bowl for those cold winter nights. Main grains White basmati rice, short-grain brown rice, quinoa, or millet can be used in place of the brown basmati rice. Try a mixture of grains for added nutrition and taste (e.g., millet and basmati rice, quinoa and millet, and so on).
Sprouted tofu and mushrooms soak up a delicious tamari marinade before being baked along with prepared vegan potstickers and bok choy. A tasty sauce, sesame seeds, and a bed of whole grains to serve tie everything together. Adjust the heat level of this dish in the sauce or at the table so kids can partake. Salad swap Once cool, the tofu mixture can be served on a bed of crunchy romaine for a packable lunch that’ll spark office envy. Keep the sauce on the side and dress right before serving.