Tag Archives: lunch

Tempeh and Portabella Salad Sandwich

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Hello- Super quick post today for a super quick but so delicious sandwich. This is my second post in a row on tempeh. Well, I had a half package leftover from a few days ago that I need to use. If you aren’t familiar with tempeh, you should really check it out. It’s high-protein, inexpensive and being a soy product, pretty much takes on the flavors that you add to it. Trader Joe’s has their own version of it that I highly recommend.

I had some nice local sourdough bread at home so a sandwich was calling my name. Though I’m not a big mayo fan, I used Vegenaise which is a vegan mayo substitute. This was used to bind the tempeh and mushroom mixture and doesn’t really enhance the taste much. If you don’t have it, you could puree some silken tofu with a bit of lemon juice and salt or even use mustard instead. You can change up the bread as you like.

Tempeh and Portabella Salad Sandwich

1/2 package tempeh (any kind)
1 large portabella mushroom, sliced thinly
1/2 medium size onion, sliced
2 tsp oil
1 tsp garlic powder (or fresh garlic)
2 tsp Old Bay Seasoning or other seasoning of your choice
pinch of dried oregano
salt to taste
1 tbsp Vegenaise or other binder
4 lettuce leaves
2 slices of sourdough bread
1 tbsp Dijon mustard

Chop the tempeh into small chunks or crumble it with your hands and set aside. Heat a pan over medium heat and add oil when it gets hot. Add the mushroom pieces and onions and stir occasionally, allowing them to cook until almost done. Then add the tempeh pieces, garlic, seasoning, oregano and salt and a bit more oil if necessary. Allow to cook until the mushroom and onions are starting to brown and cook through. The tempeh doesn’t have to “cook” but you want to get it starting to brown. When it’s done cooking, remove the mixture to a bowl to cool for a few minutes.

While waiting for the mixture to cool, toast your bread. When it comes out, slather with mustard and put on a plate. Tear some lettuce leaves and place on both pieces of bread. Now go back to the tempeh mix – add the vegenaise and mix well. Taste for seasoning and put on top of your lettuce/toast. Place the pieces together and enjoy!

 

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Cutlets Meet Vada Pav Sliders (Indian Potato Burgers)

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There is a delicious Indian treat called “Vada Pav” that is a round deep-fried potato ball served on a bun with garlic chutney. It is so good to eat with the crispy chickpea flour coating outside and the soft flavorful potatoes inside. I decided to try a  healthy twist on this dish, though I would never turn down the original! I’m not trying to improve it but rather make it a bit more healthy for everyday eating. Not that I’m suggesting that this be eaten everyday! With the addition of cooked mung beans, it’s more of a cross between the Vada Pav and a cutlet.

This is a recipe that calls for a few Indian ingredients. If you don’t have them, then come up with your own spice mix. I think a southwest version would be very good. Hmm… that’s definitely a future experiment! The traditional version of Vada Pav features garlic chutney. It gives it a delicious, spicy flavor. However, you don’t need the garlic chutney to complete this dish – sub in some spicy ketchup or other chutney or just dress it up as you would  a burger. You won’t be disappointed!

Healthy Twist on Vada Pav (Indian Potato Burgers) (Makes approx. 9 patties)

1 cup mung beans, cooked
1 potato, boiled or steamed, mashed and cooled (about 1 cup of potato)
2 tsp oil
1 tsp mustard seeds
pinch of hing
a few curry leaves, chopped
1/2 cup of onions, finely chopped
1 tsp garlic paste
2 tsp ginger paste
1 tsp of cayenne pepper
salt to taste
1/4 cup chickpea flour (besan) plus additional flour for coating
1/8 – 1/4 cup oil for pan frying
small round hamburger buns
1/2 cup dry garlic chutney (or to taste)

In a large bowl, mix together the mung beans and potato. In a small pan, heat the oil over medium heat. Add the mustard seeds, hing and curry leaves. When the mustard seeds start to pop, add the onion and allow to cook for a few minutes, stirring. Then add the garlic and ginger paste and cayenne. Allow to cook for a minute or until the garlic is cooked to your liking. Remove from heat and pour this in the mung bean mixture. Add the salt and 1/4 cup of chickpea flour and mash everything together until well combined. Taste for salt and adjust if necessary.When the mixture is ready,  roll it into large rounds approx. 2″ in diameter. Set aside until all are rolled out. Place the additional chickpea flour on a plate and roll each ball in the chickpea flour, dusting the outside with the flour.

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Heat a skillet over medium heat and add a tbsp or 2 of oil. When the oil is heated, place a few of the balls in the oil, pressing down slightly on the top to flatten a little.

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Once the bottom is nicely browned, flip over each ball and cook on the other side, flattening a bit more.

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Once browned on the 2nd side, remove from the oil to a plate or paper. Repeat frying until all of the balls are cooked.

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If using the garlic chutney, spread a nice layer on the bottom bun, place the patty on the bun, top with sliced onion. Or skip the chutney and use condiments of your choice. Enjoy!

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Review of TJ’s new Chicken-Less Salad

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The other day I discovered that Trader Joe’s is carrying a new product called Chicken-Less Salad with carrots, celery and currants. I was intrigued, but after reading the ingredients, decided that it sounds okay if not good. Well, it’s good, really good!

The bit of crunch from the carrots and celery, the dijon mustard and the chewy currants really come together for a nice flavor profile. The base is made from their gardein-style chicken strips and vegenaise, both products I eat occasionally. Try it if you can get it! I had about 1/2 cup of it on toasted bread with a bit of extra vegenaise. This would be great as a filler for lettuce cups too! -Claire

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Refreshing Salad of Green Mango & Cukes

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Hi! Today’s quick post is a simple mango and cucumber salad I made at lunch. I served it alongside some puliogare (tamarind rice) and it was fast and tasty combination. I had a slightly over-ripe green (sour) mango in the fridge. I actually saw a delicious looking green mango salad on another food blog yesterday (she has lots of great mango recipes). I got the inspiration to use mango in a salad today. Normally I make pickle with the green mangos or chop them up for bhel puri. Just didn’t get around to it, but I’m happy to say here is a great alternative!

The green mangos are smaller, firmer and much more sour than the usual mangos we get in US stores. You can find them in Asian markets and Indian markets. I have even seen them in a Middle Eastern market. If you don’t have “chat masala”, you can add cumin powder and a bit extra lemon. It isn’t the same, but it will still make a nice salad.

Refreshing Salad of Green Mango & Cukes

1 green mango (sour)
2 Persian cucumbers
1/4 cup of finely chopped onion
1/2 to 1 whole green chili pepper, finely chopped
1.5 tsp chat masala (or cumin powder)
salt to taste
juice of 1/2 lemon
1/8 of cup of chopped cilantro

Cut the mango and cucumbers into bite-sized pieces and place in a bowl. Add the onions, pepper, masala and salt. Stir well. Add 1/2 of the lemon juice and stir. Taste and add more juice and salt if necessary. Sprinkle the cilantro over the top. Serve chilled.

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Mushroom “Bacon” and Avocado Sandwich

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Hello! This is a super quick post for a super quick sandwich. I have been racing the clock all morning trying to get errands and chores done. My friend S and I are meeting for a lunch run and I had to eat properly before heading out. This sandwich is quick, light and satisfying. The main thing that takes a bit of time to prepare is the “bacon”. With my quick version, it takes only 10 minutes (no marinating this time). I hope you try it out!

Mushroom “Bacon” and Avocado Sandwich

1 lb. mushrooms, crimini or button or portabella
a few pinches salt
1 tbsp oil (grape seed, olive, etc.)
1 tbsp tamari or soy sauce
dash or two of garlic powder
dash or two smoked seasoning or liquid smoke
1 tbsp maple syrup
2 slices bread
1 tbsp vegenaise or mayo or your choice
2 lettuce leaves, washed and dried
1/4 avocado, sliced
1 tomato, sliced
salt and pepper to taste

Clean and slice the mushrooms. Place the 1 tbsp oil and half the mushrooms in a heated cast iron skillet in a single layer, sprinkling with a pinch of salt:

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Let the mushrooms cook until lightly browned on the first side. Scoop them to the side and repeat with the other half of the mushrooms. When these are brown on the bottom, stir together and sauté for a minute or two until they are cooked and a bit dry. Sprinkle over the mushrooms: tamari, garlic powder, smoke ingredient and maple syrup. Stir and turn off heat.

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Toast the bread, if you like. Slather some mayo of your choice on one slice and top with the tomato. On the other slice layer the avocado. Sprinkle with salt and pepper to taste. Top with lettuce and “bacon”. Press slices together and eat. Enjoy!

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