baked oil-free falafel with tzatziki sauce

autumn

baked oil-free falafel with tzatziki sauce

• Makes 12 patties

I love falafel, but most recipes and the store-bought kind are full of oil. So I created this oil-free version that is baked instead of fried. Of course, you can fry these if that is what you prefer. This is a great way to use leftover chickpeas. Serve with tzatziki sauce (recipe follows) in a pita, in a wrap, or on their own.

Oil, for pan

1 cup dried chickpeas, washed and soaked 6 to 8 hours

2 tablespoons tamari

¹⁄₃ cup cilantro leaves, packed

¹⁄₃ cup flat-leaf parsley leaves, packed

1 teaspoon coriander

1 teaspoon cumin

2 tablespoons flax meal

Dash black pepper

Dash paprika

¹⁄₄ cup breadcrumbs, plus some for pan

Follow the basic beans recipe on page 202 for cooking chickpeas. Then preheat oven to 350 degrees F. Drain chickpeas and put them in a food processor with all the ingredients except the breadcrumbs. Blend until well combined, making sure to scrape down the edges of the bowl a few times to incorporate all the ingredients. Add the breadcrumbs and blend for one more minute.

Lightly oil a muffin pan. Then sprinkle breadcrumbs in each tin to barely coat the bottom. Put about 2 tablespoons of the falafel mixture in each tin and lightly press down. Bake for 20 minutes, then flip each patty, lightly press back down, and bake another 20 minutes.

tzatziki sauce

Makes about 1 cup

This is a healthy vegan version of the popular Mediterranean tzatziki sauce traditionally served with meals. It would also be great in a wrap, on a baked potato, or used in place of tartar sauce.

1 package Mori Nu silken tofu

2 tablespoons lemon juice

1 tablespoon dill weed

1 tablespoon tamari

Dash black pepper

Dash paprika

1 teaspoon maple syrup

1 tablespoon nutritional yeast

2 tablespoons fresh parsley

¹⁄₃ cup pickles, finely chopped

Blend all the ingredients except pickles until smooth. Fold in pickles. Chill for 10 minutes before serving.

barbecued seitan

Makes 3 to 4 servings

This seitan is very meat-like and is great cut into “cutlet” pieces with BBQ sauce drizzled on top or chopped finely for a pulled-pork-like texture served on a whole-wheat bun.

Oil, for steamer basket and cookie sheet

1 cup vital wheat gluten

2 tablespoons nutritional yeast

¹⁄₂ teaspoon paprika

¹⁄₂ teaspoon coriander

Dash black pepper

¹⁄₂ cup homemade bbq sauce (recipe follows) or store-bought

¹⁄₃ cup vegetable broth

1 tablespoon tamari

1 tablespoon balsamic vinegar

2 tablespoons cashew butter

1 teaspoon liquid smoke

Mix first five dry ingredients in a medium bowl. In a small bowl, whisk together all the wet ingredients except oil. Pour the wet ingredients into the dry ingredients and mix thoroughly. Knead the dough into a ball for about five minutes, then let dough rest for 20 minutes.

Meanwhile, place steamer basket in a medium pot with an inch of water. Spray basket lightly with oil. Cut seitan into two pieces and place on steamer basket. Cover, bring to a boil, then steam for 10 minutes. Preheat oven to 350 degrees F.

Take each piece of seitan and cut into 3x2 “cutlet” pieces. Spray cookie sheet lightly with oil and place seitan pieces on the sheet. Bake for 15 minutes, flip, and bake another 10 minutes.

barbecued seitan

homemade bbq sauce

• Makes about 5 cups

Sure, it’s quicker to just buy a bottle of barbeque sauce, but making it from scratch is super easy and delicious! If you can’t find barley malt, you can substitute molasses.

1 can (28 ounces) tomato puree or sauce

¹⁄₃ cup filtered water, or less, to desired thickness

2 tablespoons apple cider vinegar

2 tablespoons balsamic vinegar

1 tablespoon Dijon mustard, dissolved in vinegars

1 tablespoon tamari

¹⁄₄ cup maple syrup

¹⁄₄ cup barley malt

1 tablespoon vegan Worcester sauce

1 tablespoon chili powder

Pinch sea salt and black pepper

Whisk together all ingredients in a medium saucepan over medium heat until combined. Simmer 10 to 15 minutes. Refrigerate up to one week.

blissful two-bean harvest chili

• Makes 6 to 8 servings

Personally, I like my chili with lots of vegetables. It ups the nutritional value and taste of the dish. So this isn’t your usual chili recipe. If you want, you can leave out the veggies, but definitely try it at least once as is. This recipe makes a ton, so it’s great to freeze for later use.

1 cup dried pinto beans, soaked 6 to 8 hours, or 1 can (15 ounces), drained and rinsed

2 cups dried black beans, soaked 6 to 8 hours, or 2 cans (15 ounces each), drained and rinsed

1 cup filtered water

2 cups kabocha squash, ¹⁄₂ inch cube, skin on

Pinch sea salt

1 cup celery, diced

1 cup bell pepper, large dice

1 cup fresh corn, off the cob

1 clove garlic, chopped (optional)

2 tablespoons cumin

1 tablespoon oregano

2 tablespoons chili powder

Dash cinnamon

Dash black pepper

1 cup tomatoes, diced

1 can (15 ounces) tomato sauce

Sea salt, to taste

Cilantro, for garnish

Follow the basic beans recipe on page 202 for cooking beans from scratch. Save cooking liquid. Meanwhile, heat 1 cup water in a medium skillet over medium flame. Cook kabocha with a pinch of sea salt, covered, until almost tender. Add the rest of the veggies, spices, tomatoes, and sauce. Bring to a boil and then simmer, covered, for five minutes. Stir in beans, with some of the cooking liquid if needed, depending on how chunky you want your chili. Season to taste and simmer another five minutes. Serve hot, garnished with cilantro.

tempeh “fish” tacos

• Makes 3 to 4 servings

If you miss the taste of fish but don’t want the added mercury in your diet, try this healthier tempeh version. The tempeh “fish” pieces can be either baked or fried. The fried version will be more reminiscent of fish, but the baked version is oil-free and healthier. Best served with mango-peach salsa (recipe follows).

Oil, for pan

1 package (8 ounces) tempeh

1³⁄₄ cups unsweetened rice milk

1 tablespoon Dijon mustard

1 tablespoon soy sauce or tamari

¹⁄₂ teaspoon paprika

2 tablespoons dulse flakes

1 tablespoon nutritional yeast

¹⁄₄ cup cornmeal

¹⁄₂ cup panko-style breadcrumbs

1 tablespoon arrowroot

Corn tortillas, for tacos

1 avocado, sliced

Preheat oven to 350 degrees F. Spray a baking sheet with oil. Cut tempeh into 2-inch long and ¹⁄₂-inch thick pieces. Whisk together wet ingredients and set aside. Place dry ingredients in a food processor and pulse a few times, until the mixture is a fine flour. Place in a small bowl. Dredge each piece of tempeh in the rice milk mixture, then toss with breadcrumb mix. Place on baking sheet in three rows about an inch apart. Spray oil on top of pieces, then bake for 15 minutes. Flip and bake another 15 minutes. Serve immediately in corn tortilla with sliced avocado and mango-peach salsa.
 

blissful variation

To fry tempeh “fish,” heat a medium skillet over medium-high flame with about ¹⁄₄ an inch of safflower oil. When oil is hot, gently place battered tempeh pieces in oil and fry on each side until golden brown. Drain on a paper towel.

mango-peach salsa

• Makes about 2 cups

This salsa is the perfect summertime treat. Serve with chips as an appetizer, in a wrap, or with the tempeh “fish” tacos.

¹⁄₂ cup red bell pepper, minced

1 cup white peach, small cube

1 cup mango, small chunks

¹⁄₂ cup cilantro leaves

¹⁄₂ teaspoon cumin

¹⁄₄ teaspoon sea salt

Dash black pepper

Dash paprika

Dash cayenne

Combine all ingredients in a medium bowl. Let sit in the fridge for 15 minutes to let the flavors meld.

maple-glazed tempeh

• Makes 3 to 4 servings

You know you wanted one more tempeh recipe! The sweet orange marinade makes this a dish that everyone will love. It can be served with a grain and steamed greens for a macrobiotic meal, or cut the tempeh into cubes and toss with soba noodles and steamed veggies.

1 package (8 ounces) tempeh, cut into cutlets

orange marinade

1 orange, zested and juiced

¹⁄₄ cup barley malt or maple syrup

1 tablespoon tamari

1 tablespoon brown rice or sherry vinegar

1 tablespoon mirin

1 teaspoon ground coriander

Pinch sea salt and black pepper

Whisk together marinade ingredients and put into an 8x8 baking dish. Marinate tempeh for one hour or more, turning occasionally. Bake at 300 degrees F for 25 minutes, flipping once at the halfway point.
 

blissful variation

If you want to make the tempeh more savory, reduce the barley malt and add spices that are more savory like cumin, chili powder, or curry.