Cold soups are a delightful way to start a meal, piquing the palate for courses to follow. They also make great picnic fare. In this recipe, gazpacho, which is always a delightfully fresh-tasting soup, is enhanced with roasted bell peppers and sweet corn.
Yield: 4 servings • Advance prep: Make Avocado Sauce (page 173).
2½ cups tomato juice
1½ cups peeled, seeded, and chopped cucumber
2 roasted red bell peppers (see page 14), coarsely chopped
½ cup corn kernels, cut from a cooked cob or Roasted Corn on the Cob (page 130; also see Cook Smart)
½ cup minced red onion
3 tablespoons cider vinegar
2 tablespoons chopped celery
Juice from ½ lemon
½ teaspoon ground coriander
½ teaspoon salt
¼ teaspoon ground pepper
¼ cup Avocado Sauce (page 173), for garnish
1 tablespoon minced fresh mint, for garnish
Put the tomato juice, ½ cup of the cucumber, and the bell peppers in a blender and process until smooth.
Pour into a large bowl. Stir in the remaining cucumber and the corn, onion, vinegar, celery, lemon juice, coriander, salt, and pepper. Cover and refrigerate for at least 3 hours to allow the flavors to meld. After it has chilled, the soup can be served or stored in a covered container in the refrigerator for up to 3 days.
Serve garnished with the Avocado Sauce and mint.
Per serving: 90 calories, 3 g protein, 0.3 g fat (0.0 g sat), 19 g carbs, 593 mg sodium, 75 mg calcium, 4 g fiber
Note: Analysis doesn’t include Avocado Sauce for serving.
• If fresh corn is out of season, use frozen corn kernels. Put the corn in a dry cast-iron skillet over medium-high heat and cook, stirring occasionally, until browned, about 8 minutes.
SPICY RED BELL PEPPER GAZPACHO: If you prefer a spicier soup, add a roasted and seeded jalapeño chile (see page 14) along with the bell peppers; the chile need not be peeled.
Ramen on the grill? You bet! Surprise your family or guests with this unusual twist on the noodle favorite. To make the soup a more filling meal, top each bowl with an Asian Spiced Cutlet (page 93) sliced into strips.
Yield: 4 servings
1 small red onion, cut in half and sliced into half-moons
1 cup sugar snap peas, trimmed
1 Thai chile, seeded and thinly sliced
3 cloves garlic, sliced
2 teaspoons toasted sesame oil
1 teaspoon grated fresh ginger
2¼ cups salt-free vegetable broth
Noodles from 2 packages (2 ounces each) ramen
Seasoning packets from the ramen (optional; see Cook Smart)
2 cups chopped baby bok choy
2 tablespoons minced fresh Thai or Italian basil
2 tablespoons mirin
1 tablespoon reduced-sodium tamari
1 tablespoon seasoned rice vinegar
1 teaspoon sambal oelek (see Cook Smart)
½ teaspoon dark miso
Salt (optional)
Ground pepper (optional)
Preheat an outdoor grill to medium-high heat.
Put the onion, sugar snap peas, chile, garlic, oil, and ginger in a 10-inch square foil roasting pan and stir until the vegetables are evenly coated with the oil. Put the pan on the grill and close the lid. Cook, opening the grill and stirring occasionally, until the vegetables are fragrant, about 3 minutes. Stir in the broth. Add the ramen noodles, breaking them apart as you put them in, and the optional seasoning packets. Stir in the bok choy. Close the lid and cook, stirring occasionally, until the noodles are tender, about 12 minutes.
Put the basil, mirin, tamari, vinegar, sambal oelek, and miso in a small bowl and stir to combine. Take the ramen off the grill and stir in the basil mixture. Season with salt and pepper to taste if desired.
Make the soup on the stove in a large soup pot over medium heat, preparing it as directed through the addition of the ramen noodles and bok choy. Decrease the heat to medium-low and cook, stirring occasionally, for only about 3 minutes, until the ramen is tender. Season the soup as directed.
Per serving: 225 calories, 5 g protein, 8 g fat (3 g sat), 33 g carbs, 499 mg sodium, 35 mg calcium, 3 g fiber
• Be sure to read the ramen packages to make sure the seasoning packets are vegan. If they aren’t, just omit them from the soup.
• Sambal oelek is a concentrated paste made from chiles, salt, oil, and vinegar. Look for it at Asian markets or in the Asian section of well- stocked supermarkets. For a spicier soup, add more sambal oelek as desired.
A generous amount of white wine adds depth and richness to this chowder, while the grilled vegetables give it wonderful body. It freezes well too, providing a happy reminder of the best of summer’s produce in other seasons.
Yield: 6 servings • Advance prep: Make Roasted Corn on the Cob (page 130) and Barbeque Sauce in a Flash (page 165).
2 leeks, white part only, washed well (see Cook Smart, page 29) and cut in half lengthwise
3 red potatoes, scrubbed and cubed
½ red bell pepper, diced
½ cup diced celery
1 tablespoon olive oil
3 cloves garlic, peeled
1 teaspoon smoked paprika
1 teaspoon dried rosemary
½ teaspoon ground pepper
1½ cups dry white wine or salt-free vegetable broth
2 cups salt-free vegetable broth
Juice from ½ lemon
1 cup corn kernels cut from Roasted Corn on the Cob (page 130; also see Cook Smart)
¼ cup Barbecue Sauce in a Flash (page 165)
Preheat an outdoor grill to medium-high heat.
Put the leeks, potatoes, bell pepper, celery, oil, garlic, paprika, rosemary, and pepper in a deep 13 x 9-inch foil roasting pan. Stir until the vegetables are evenly coated with the oil and spices. Put the pan on the grill and cook, stirring occasionally, until fragrant, about 3 minutes. Decrease the heat to medium-low and stir in the wine. Cook, stirring occasionally, until the vegetables are tender, about 20 minutes.
Put the vegetables and any liquid in the pan in a food processor. Add the broth and lemon juice and process until smooth. Add the corn and pulse a few times; some of the corn should remain in kernels, so don’t process until smooth. Transfer to a large saucepan and heat on the grill over medium-low heat, stirring occasionally, until steaming, about 10 minutes. Ladle the chowder into four bowls. Drizzle each serving with 1 tablespoon of the barbecue sauce.
Preheat the oven to 500 degrees F. Put the leeks, potatoes, bell pepper, celery, oil, garlic, paprika, rosemary, and pepper in a deep 13 x 9-inch nonreactive baking pan and stir until the vegetables are evenly coated. Bake for 10 minutes, add the wine, stir, and bake for about 10 minutes longer, until the vegetables are tender. Process, heat, and serve as directed.
Per serving: 199 calories, 4 g protein, 3 g fat (0.4 g sat), 31 g carbs, 401 mg sodium, 34 mg calcium, 3 g fiber
• Frozen corn can also be used. Put the corn in a dry cast-iron skillet over medium-high heat and cook, stirring occasionally, until browned, about 8 minutes.
Although green chimichurri sauce from Argentina is more widely known, the red version used in this sandwich deserves a place in your kitchen. The spice in the sauce is offset by a cabbage slaw accented with fresh lime juice, making this wrap a winner.
Yield: 4 wraps • Advance prep: Make Seitan Roasts (page 90) and Red-Hot Chimichurri Sauce (page 168).
2 scallions
4 cups shredded green cabbage
¾ cup peeled and diced cucumber
1 carrot, shredded
2 tablespoons red wine vinegar
Juice from ½ lime
1 tablespoon agave nectar
Pinch ground pepper
1 to 2 tablespoons minced jalapeño chile (optional)
1 pound Seitan Roasts (page 90), cut into ¼-inch-thick slices
½ cup Red-Hot Chimichurri Sauce (page 168)
2 tablespoons vegan mayonnaise
4 (8-inch) flour tortillas, warmed (see Cook Smart)
To make the slaw, preheat a grill, grill pan, or electric grill to medium heat.
Lightly oil the grill with canola oil. Put the scallions on the grill and cook until marked, about 4 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
When the scallions are cool enough to handle, trim and chop them. Put the scallions in a medium bowl. Add the cabbage, cucumber, carrot, vinegar, lime juice, agave nectar, and pepper and stir to combine. Add the optional chile to taste and mix well.
To prepare the seitan, put the slices on the grill and cook until marked, about 4 minutes. Turn over and cook until the other side is marked, about 3 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
When the seitan is cool enough to handle, cut it into ½-inch-wide strips. Put the seitan and sauce in a large cast-iron skillet. Put the skillet on an outdoor grill or on the stove over medium heat. Cook, stirring occasionally, until steaming, about 4 minutes.
To assemble the wraps, spread the vegan mayonnaise evenly over the tortillas. Divide the seitan, sauce, and slaw evenly among the tortillas. Fold in the sides and roll up to enclose the filling. Cut in half to serve.
Per wrap: 454 calories, 40 g protein, 9 g fat (1 g sat), 48 g carbs, 847 mg sodium, 944 mg calcium, 3 g fiber
• To warm the tortillas, preheat the oven to 350 degrees F. Wrap the tortillas in foil and bake for 10 minutes. Alternatively, put the foil- wrapped tortillas on an outdoor grill over medium heat for 8 to 10 minutes, until heated through, turning the packet over halfway through the cooking time.
Originating in Buffalo, New York, Buffalo wings remain a perennial favorite. Happily, vegans have adopted the addictive hot sauce that makes Buffalo wings distinctive, smothering every plant-based protein and a variety of other foods in it. Here, grilled smoked tofu is slathered with a cashew-based version of the sauce and paired with crunchy fresh vegetables to create a sandwich that saves you having to shuffle off to Buffalo.
Yield: 4 wraps • Advance prep: Soak the cashews for 1 hour. Make Smoke Booster (page 161).
⅓ cup cashews, soaked in cold water for 1 hour and drained
2 tablespoons hot sauce
2 tablespoons unsweetened soy milk
1 tablespoon Smoke Booster (page 161)
1 teaspoon prepared yellow mustard
⅛ teaspoon ground pepper Salt (optional)
1 pound smoked tofu, homemade (page 87 or 88) or store-bought
¼ cup minced celery
¼ cup minced red onion
1 tablespoon sweet pickle relish
4 (8-inch) flour tortillas, warmed (see Cook Smart, page 52)
1 (6-inch) cucumber, peeled and cut into ¼-inch-thick rounds
2 cups arugula, lightly packed
To make the sauce, put all the ingredients in a small blender or food processor and process until smooth. Season with salt to taste if desired. The sauce can be used immediately or may be stored in a covered container in the refrigerator for up to 5 days.
To prepare the tofu, preheat a grill, grill pan, or electric grill to medium-high heat.
Lightly oil the grill with canola oil. Put the tofu on the grill and cook until marked, about 5 minutes. Turn over and cook until the other side is marked, about 5 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
When the tofu is cool enough to handle, dice it and put it in a medium bowl. Add the sauce, celery, onion, and sweet pickle relish and stir to combine.
To assemble the wraps, divide the tofu mixture evenly among the tortillas. Top with the cucumber and arugula. Fold in the sides and roll up to enclose the filling. Cut in half to serve.
Per wrap: 380 calories, 23 g protein, 19 g fat (4 g sat), 32 g carbs, 824 mg sodium, 178 mg calcium, 3 g fiber
• This wrap is easy to transport. Pack the parts separately and assemble the sandwich at mealtime.
Teppanyaki is a Japanese cuisine prepared on a smooth cooking surface that’s so hot it results in a grilled flavor. When the food is actually cooked on a grill, the flavor is even deeper. Here, seitan dressed with a zippy sauce and tempered with fresh basil leaves is rolled up in tortillas, and then the wraps are grilled until lightly toasted. Dipping them enhances the fun factor. Give it a try and see if you don’t agree.
Yield: 4 wraps • Advance prep: Make Seitan Ribz (page 94) and Sweet-and-Spicy Marinade (page 162).
4 scallions
2 tablespoons vegan mayonnaise
2 teaspoons sriracha sauce, plus more as needed
4 (10-inch) flour tortillas, warmed (see Cook Smart, page 52)
1 pound Seitan Ribz (page 94), thinly sliced
30 to 40 fresh basil leaves
¾ cup Sweet-and-Spicy Marinade (page 162), heated until steaming
Preheat a grill, grill pan, or electric grill to medium heat.
Lightly oil the grill with canola oil. Put the scallions on the grill and cook until marked, about 4 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
When the scallions are cool enough to handle, trim and chop them.
Put the vegan mayonnaise and sriracha sauce in a small bowl and whisk to combine. Taste and add more sriracha sauce if desired. Spread 1½ teaspoons of the mixture across the center of each tortilla, leaving about 1 inch uncoated on the perimeter. Divide the seitan and scallions evenly among the tortillas. Top with the basil leaves. Fold in the sides and roll up to enclose the filling.
Put the wraps on the outdoor grill or grill pan seam-side down. Put a baking sheet on top of the wraps and weigh the baking sheet down with a cast-iron skillet. If using an outdoor grill, close the lid. Cook until marked, 2 to 3 minutes. Turn over and cook in the same fashion until the other side is marked, 2 to 3 minutes. Serve the wraps with the marinade on the side for dipping.
Increase the heat of the electric grill to medium-high. Put the wraps on the grill seam-side down, close the lid, and cook until marked, about 5 minutes. Serve as directed.
Per wrap: 561 calories, 38 g protein, 14 g fat (1 g sat), 66 g carbs, 1,360 mg sodium, 120 mg calcium, 3 g fiber
Leftover ratatouille brings great grill flavor to these simple-to-make sandwiches. The olive mayonnaise provides a salty accent to the subtly sweet grilled vegetables piled high on toasted French bread. Serve with a fork and knife—and lots of napkins.
Yield: 6 sandwiches • Advance prep: Make Grilled Ratatouille (page 132).
¼ cup vegan mayonnaise
¼ cup chopped kalamata olives
1 tablespoon nutritional yeast flakes
1 (12-inch) loaf French bread, cut in half horizontally and grilled
12 lettuce leaves
2 cups Grilled Ratatouille (page 132), at room temperature
Put the vegan mayonnaise, olives, and nutritional yeast in a small blender and process until smooth. The mixture can be used immediately or may be stored in a covered container in the refrigerator for up to 3 days.
Spread the mayonnaise mixture on the cut sides of the bread. Top with the lettuce and ratatouille. Cut in half crosswise and serve open-faced.
Per sandwich: 304 calories, 7 g protein, 10 g fat (1 g sat), 39 g carbs, 611 mg sodium, 23 mg calcium, 10 g fiber
• For a picnic sandwich, don’t toast the bread. Package the parts separately, keeping the spread cool, and assemble when you’re ready to eat.
Built on a base of Rosemary Flatbread, this sandwich is piled high with glazed grilled vegetables and a refreshing arugula salad. Resist the urge to pour any remaining dressing over the sandwiches after stacking, as it could make the bread soggy. Serve with plenty of napkins. Note that, for this recipe, the flatbread dough must be divided in half before shaping and grilling or baking.
Yield: 1 sandwich, 6 servings
Advance prep: Make Rosemary Flatbread (page 36) and Deviled Spread (page 31).
2 tablespoons olive oil
Pinch ground pepper
4 portobello mushrooms, stems and gills removed
8 ounces eggplant, cut lengthwise into ½-inch-thick slabs
1 red bell pepper, cut into ½-inch-thick rings
3 slices onion, about ½ inch thick
1 teaspoon hot sauce
1 teaspoon maple syrup
1 tablespoon reduced- sodium tamari
1 teaspoon rice vinegar
Pinch ground pepper
4 cups arugula, lightly packed
1½ teaspoons balsamic vinegar
1½ teaspoons reduced- sodium tamari
Rosemary Flatbread (page 36), made into 2 (6- to 7-inch) rounds, grilled or baked
1 cup Deviled Spread (page 31)
To prepare the vegetables, preheat a grill, grill pan, or electric grill to medium-high heat.
Lightly oil the grill with canola oil. Put the olive oil and pepper in a small bowl and stir to combine. Brush about half the mixture evenly over the mushrooms, eggplant, bell pepper, and onion. Put the vegetables on the grill oiled-side down and cook until marked, about 5 minutes. Brush the remaining oil mixture over the vegetables. Turn over and cook until the eggplant and the center of the mushrooms are tender, about 5 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.) Decrease the grill heat to medium.
When the vegetables are cool enough to handle, cut the mushrooms and eggplant into ½-inch-wide strips. Cut the pepper rings in half. Cut the onion slices in half and separate the layers. Put the vegetables in a medium bowl.
To make the glaze, put all the ingredients in a small bowl and stir to combine. Pour over the vegetables and toss to coat.
To make the salad, put the arugula in a medium bowl. Drizzle with the vinegar and tamari and toss to coat.
To assemble and cook the sandwich, tear off one 24-inch piece of foil. Put 1 flatbread on the foil. Top with the spread, distributing it evenly. Spoon the grilled vegetables evenly over the spread and top with the salad. Put the second flatbread on top and press down gently but firmly. Wrap tightly in the foil.
Decrease the heat to medium. Put the wrapped sandwich on the grill or grill pan and put a skillet on top of the sandwich to press it. Cook for about 10 minutes, until warmed through, turning once halfway through the cooking time. To serve, unwrap the sandwich and cut it into wedges.
To assemble and cook the sandwich, layer the ingredients on the flatbread in the same way, but omit the foil. Decrease the heat to medium and put the unwrapped sandwich on the grill. Close the lid and cook for about 10 minutes, until warmed through, without turning the sandwich.
Per serving: 291 calories, 14 g protein, 14 g fat (1 g sat), 29 g carbs, 793 mg sodium, 58 mg calcium, 4 g fiber
• The wrapped sandwiches can also be warmed, one at a time, in a cast-iron skillet preheated over medium-high heat. Just put a second skillet on top to press the sandwich, and cook as directed.
For these simple, savory sandwiches, tofu is steeped in a marinade with distinctive Italian seasonings, grilled, and then nestled in ciabatta rolls along with a light red bell pepper spread and crisp romaine lettuce.
Yield: 4 sandwiches • Advance prep: Make Tofu Italiano (page 84).
¼ cup coarsely chopped roasted red bell pepper (see page 14)
3 tablespoons vegan mayonnaise
2 cloves garlic, minced
1 teaspoon capers
Pinch ground pepper
4 ciabatta rolls, split
1 pound Tofu Italiano (page 84), marinated but not grilled
4 thin slices red onion, separated into rings
8 romaine lettuce leaves
To make the bell pepper mayo, put all the ingredients in a small blender and process until smooth. The spread can be used immediately or may be stored in a covered container in the refrigerator for up to 1 week.
To grill the rolls and tofu and assemble the sandwiches, preheat a grill, grill pan, or electric grill to medium-high heat.
Put the rolls on the grill, cut-side down. Pressing with a turner occasionally, cook until marked, about 4 minutes. (If using an electric grill, keep it open for both the rolls and the tofu and cook a few minutes longer if necessary.)
Lightly oil the grill with canola oil. Put the tofu on the grill, reserving the marinade. Cook until marked, about 5 minutes, while occasionally basting with the marinade. Turn over and cook in the same fashion until the other side is marked, about 5 minutes.
Spread the mayo evenly on the cut sides of the rolls. Put the tofu on the bottom halves of the rolls. Cover with the onion, lettuce, and top halves of the rolls.
Per sandwich: 502 calories, 27 g protein, 20 g fat (3 g sat), 55 g carbs, 621 mg sodium, 158 mg calcium, 3 g fiber
Jalapeño chiles and beer are a natural combination in this marinade. If vegan Mexican ale is available, use it here to complement the other seasonings.
Yield: 4 sandwiches • Advance prep: Make Classic Cutlets (page 91) and Mexican Slaw (page 123). Marinate the cutlets for at least 1 hour.
½ cup vegan ale (see Cook Smart)
2 teaspoons agave nectar
1 teaspoon olive oil
1 clove garlic, minced
½ teaspoon ground white pepper
4 Classic Cutlets (page 91)
1 avocado, chopped
½ jalapeño chile, seeded and minced
Salt (optional)
Ground pepper (optional)
4 crusty French rolls, split and grilled
2 cups Mexican Slaw (page 123)
To prepare the cutlets, put the ale, agave nectar, oil, garlic, and white pepper in an 11 x 7-inch nonreactive baking pan and stir to combine. Add the cutlets and turn to coat. Cover and refrigerate for 1 hour or up to 3 days, turning the cutlets occasionally.
Preheat a grill, grill pan, or electric grill to medium-high heat.
Lightly oil the grill with canola oil. Put the cutlets on the grill, reserving the marinade. If using an outdoor grill, close the lid. Cook until marked, about 4 minutes, while occasionally basting with the marinade. Turn over and cook in the same fashion until the other side is marked, about 3 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
When the cutlets are cool enough to handle, slice them into ½-inch-wide strips.
To assemble the sandwiches, put the avocado in a small bowl and mash it with a fork or potato masher. Stir in the chile. Season to taste with salt and pepper. Spread the mixture evenly on the cut sides of the rolls. Put the slices from 1 cutlet on the bottom half of each roll. Cover with ½ cup of the slaw and the top half of the roll.
Per sandwich: 447 calories, 28 g protein, 11 g fat (2 g sat), 50 g carbs, 401 mg sodium, 111 mg calcium, 8 g fiber
• For a reliable list of vegan beers, visit barnivore.com. You can even search by country to find a vegan Mexican beer!
Tangy sauerkraut seasoned with caraway seeds partners perfectly with smoky grilled tofu and a thick slice of apple to make a very satisfying breakfast sandwich. Although this recipe was designed to start your day, it also makes a terrific lunch or dinner.
Yield: 4 sandwiches • Advance prep: Press the tofu and then marinate it for at least 8 hours. Make Russian Dressing with a Kick (page 177).
⅓ cup pickle juice
2 tablespoons canola oil
2 tablespoons reduced- sodium tamari
2 teaspoons ground coriander
2 teaspoons ground cumin
2 teaspoons smoked paprika
1 teaspoon ground cardamom
2 pounds extra-firm tofu, pressed (see page 14) and cut in half laterally to make 4 slabs
3 cups sauerkraut, drained
1 teaspoon caraway seeds
Pinch ground pepper
½ teaspoon liquid smoke (optional)
1 apple, cored and cut into 4 rounds about ½ inch thick
4 English muffins, split
½ cup Russian Dressing with a Kick (page 177)
To make the tofu corned beef, put the pickle juice, oil, tamari, coriander, cumin, paprika, and cardamom in a 13 x 9-inch nonreactive baking pan. Add the tofu and turn to coat. Cover and refrigerate for 8 hours or up to 3 days, turning the tofu occasionally.
Heat a grill, grill pan, or electric grill to medium heat.
Lightly mist the grill with cooking spray. Put the tofu on the grill, reserving the marinade. Cook until marked, about 4 minutes, occasionally basting with the marinade. Turn a quarter turn to get hatch marks and grill in the same fashion until marked, about 2 minutes. Turn the tofu over and cook the other side in the same fashion. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
When the tofu is cool enough to handle, use a biscuit cutter the same size as the English muffins to cut rounds from the tofu slabs. Reserve the tofu scraps for use in another dish.
To prepare the accompaniments, tear off one 18-inch piece of foil. Put the sauerkraut in the center of the foil and sprinkle the caraway seeds and pepper over it. If cooking on a grill pan or electric grill, drizzle the optional liquid smoke over the sauerkraut for a more flavorful sandwich. Wrap the foil around the sauerkraut and put the packet on the grill. Cook for 5 minutes, then turn over and cook for 5 minutes longer. Move the packet to a cooler part of the grill.
Put the apple rounds on the grill and cook until marked, 3 to 4 minutes. Turn a quarter turn to get hatch marks and cook until marked, about 2 minutes. Turn the rounds over and cook the other side in the same fashion. (If using an electric grill, keep it open for both the apples and the English muffins, and cook a few minutes longer if necessary.)
Put the English muffins on the grill cut-side down. Pressing with a turner occasionally, cook until marked, about 2 minutes.
To assemble the sandwiches, spread the dressing on the cut sides of the English muffins. Put the tofu rounds on the bottom halves of the English muffins. Cover with the apple slices, sauerkraut, and the top halves of the English muffins.
Per sandwich: 628 calories, 42 g protein, 32 g fat (6 g sat), 46 g carbs, 1,213 mg sodium, 356 mg calcium, 6 g fiber
The traditional flavors of a Reuben sandwich burst forth from a panini in this newfangled version of the classic. The tempeh is cut in half laterally to form thin slabs, enhancing its capacity to absorb the marinade. This recipe is best made indoors to allow the outside of the sandwiches to crisp without drying out the bread.
Yield: 4 sandwiches
2 tablespoons balsamic vinegar
1 teaspoon garam masala
1 teaspoon olive oil
8 ounces tempeh, poached (see page 14)
1 cup sauerkraut, squeezed dry (see Cook Smart)
½ cup minced celery
½ cup minced onion
¼ cup vegan mayonnaise
2 tablespoons minced dill pickle
1 tablespoon ketchup
2 teaspoon capers, drained
¼ teaspoon caraway seeds
¼ teaspoon smoked paprika
Pinch ground pepper
2 tablespoons vegan margarine, softened
8 slices sandwich bread
Put the vinegar, garam masala, and oil in an 11 x 7-inch nonreactive baking pan and stir to combine. Cut the tempeh in half crosswise, then cut each piece in half laterally to create 2 thinner slabs. Add the tempeh to the marinade and turn to coat. Cover and refrigerate until the marinade is absorbed, or up to 1 hour.
Preheat an electric grill to high heat or put a grill pan over high heat.
Lightly mist the grill or grill pan with cooking spray. If possible, open the electric grill flat. If not, leave the grill open and cook in batches if necessary. Put the tempeh on the grill or grill pan and cook until marked, about 5 minutes. Turn over and cook until the other side is marked, about 5 minutes.
When the tempeh is cool enough to handle, dice it and put it in a medium bowl. Add the sauerkraut, celery, onion, vegan mayonnaise, pickles, ketchup, capers, caraway seeds, paprika, and pepper and stir to combine.
Spread the margarine on one side of each piece of bread. Put 4 pieces of the bread on a piece of parchment paper, margarine-side down. Divide the tempeh mixture evenly among them, then top with the remaining 4 slices of the bread, margarine-side up.
Carefully wipe the grill plates clean with a paper towel. Preheat the grill to high heat.
Transfer the sandwiches to the grill and close. Cook until marked and golden, about 5 minutes. Cut in half diagonally to serve.
Clean the grill pan and put it over high heat. Put the sandwiches on the grill pan and put a baking sheet on top of them. Weigh the baking sheet down with a cast-iron skillet. Cook until golden on the bottom, about 3 minutes. Turn over and cook in the same fashion until the other side is golden, about 3 minutes. Serve as directed.
Per sandwich: 473 calories, 15 g protein, 24 g fat (4 g sat), 39 g carbs, 812 mg sodium, 383 mg calcium, 4 g fiber
• You can use a salad spinner to remove excess moisture from the sauerkraut.
Daikon radishes, which look like large, white carrots, are similar to red radishes in flavor and texture, having a slightly spicy, earthy crunch. Here I’ve paired the two radishes in a crisp salad with Asian flavors. The slaw’s texture plays well against the tender, juicy mushrooms, and there’s just something irresistible about a cool topping on a hot sandwich.
Yield: 4 sandwiches • Advance prep: Make Teriyaki Sauce (page 166). Marinate the mushrooms for 1 hour.
1½ cups shredded Chinese cabbage
¾ cup shredded daikon radish
½ cup grated red radishes
3 tablespoons chopped scallions
2 tablespoons shredded carrot
1 tablespoon seasoned rice vinegar
1 teaspoon agave nectar
1 teaspoon grated fresh ginger
½ teaspoon toasted sesame oil
1½ cups Teriyaki Sauce (page 166)
4 portobello mushrooms, stems and gills removed
4 burger buns, split and grilled if desired
To make the slaw, put all the ingredients in a medium bowl and stir until well combined. Cover and refrigerate for at least 1 hour to allow the flavors to meld. The slaw can be stored in a covered container in the refrigerator for up to 3 days.
To prepare the mushrooms, pour the sauce into a 13 x 9-inch baking pan. Add the mushrooms and turn to coat. Let marinate at room temperature for 1 hour.
Preheat a grill, grill pan, or electric grill to medium-high heat.
Lightly oil the grill with canola oil. Put the mushrooms on the grill stem-side up, reserving the marinade. Cook until marked, about 5 minutes. Turn over and cook until the other side is marked and the flesh is soft and tender in the center, about 5 minutes, basting with the reserved marinade during the last few minutes of cooking. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
Put the mushrooms on the bottom halves of the buns. Cover with the slaw and the top halves of the buns.
Per sandwich: 239 calories, 11 g protein, 5 g fat (1 g sat), 52 g carbs, 753 mg sodium, 13 mg calcium, 4 g fiber
The inspiration behind this recipe was an open jar of mango chutney lurking in the refrigerator. These aromatic sweet-and- sour burgers are sure to raise eyebrows and be a conversation starter, especially among meat eaters.
Yield: 4 sandwiches • Advance prep: Marinate the mushrooms for 1 hour.
¼ cup mango chutney
2 tablespoons vegan mayonnaise
2 teaspoons hot sauce
1 cup salt-free vegetable broth
¼ cup mango chutney
2 tablespoons minced red onion
1 tablespoon reduced-sodium tamari
1 tablespoon balsamic vinegar
2 cloves garlic, minced
1 teaspoon ground coriander
1 teaspoon toasted sesame oil
½ teaspoon ground white pepper
Pinch red pepper flakes
4 portobello mushrooms, stems and gills removed
4 burger buns, split and grilled if desired
Sliced red onions
Sliced dill pickles
To make the sauce, put all the ingredients in a small blender and process until smooth. The sauce can be used immediately or may be stored in a covered container in the refrigerator for up to 5 days.
To prepare the mushrooms, put the broth, chutney, onion, tamari, vinegar, garlic, coriander, oil, white pepper, and red pepper flakes in a small saucepan and stir to combine. Bring to a boil over medium-high heat. Decrease the heat to low and simmer uncovered, stirring occasionally, for 10 minutes.
Put the mushrooms in a 13 x 9-inch nonreactive baking pan stem-side up. Pour the chutney mixture evenly over the mushrooms and let marinate at room temperature for 1 hour.
Preheat a grill, grill pan, or electric grill to medium-high heat.
Lightly oil the grill with canola oil. Put the mushrooms on the grill stem-side up, reserving the marinade. Cook until marked, about 5 minutes, occasionally basting with the marinade. Turn over and cook in the same fashion until the other side is marked and the flesh is soft and tender in the center, about 5 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
To assemble the burgers, spread the sauce evenly on the cut sides of the buns. Put the mushrooms on the bottom halves of the buns. Cover with the onions, pickles, and top halves of the buns.
Per sandwich: 250 calories, 9 g protein, 8 g fat (1 g sat), 49 g carbs, 612 mg sodium, 57 mg calcium, 3 g fiber
Note: Analysis doesn’t include red onions and dill pickles for serving.
For the best texture, be sure to cook these burgers until the outside has a blackened, crispy crust. They take well to additional ingredients, such as chipotle chiles or different spices, so after you’ve tried the basic recipe, I encourage you to experiment.
Yield: 6 sandwiches • Advance prep: Soak the bulgur for 1 hour. Make Barbecue Sauce in a Flash (page 165).
½ cup boiling water
½ cup bulgur
1 (15-ounce) can black beans, drained and rinsed
1 cup chopped cremini mushrooms
½ cup cooked brown rice
½ cup minced onion
3 tablespoons Barbecue Sauce in a Flash (page 165)
2 cloves garlic, minced
2 teaspoons liquid smoke
1 teaspoon onion powder
½ teaspoon salt
½ teaspoon ground pepper
1⅓ cups vital wheat gluten
1 tablespoon olive oil
6 burger buns, split and grilled if desired
Favorite burger toppings, such as lettuce, tomato, pickles, and onion
Pour the water over the bulgur, cover, and let sit for 1 hour until all the liquid is absorbed.
Put the beans, mushrooms, rice, onion, barbecue sauce, garlic, liquid smoke, onion powder, salt, and pepper in a food processor and pulse to combine. Add the vital wheat gluten and process until the mixture pulls away from the work bowl and gluten threads are visible, 2 to 3 minutes. Transfer to a medium bowl. Add the bulgur and knead it into the mixture, pressing it in if necessary.
Tear off six 12-inch pieces of foil. Divide the mixture into 6 equal portions. Put each portion on a piece of foil and form into a patty about 3½ to 4 inches in diameter. Fold the foil around the patties but don’t seal it tightly, as the patties will expand during steaming. Steam for 1 hour. Refrigerate before grilling for optimum texture. The patties may also be frozen after steaming (see Cook Smart).
Preheat an outdoor grill to medium heat. Put the oil in a large cast- iron skillet. Put the skillet on the grill and heat until the oil begins to ripple, about 3 minutes. Unwrap the patties and put them in the skillet. Cook until blackened, about 5 minutes. Turn over and cook until the other side is blackened, about 5 minutes.
Put the patties on the bottom halves of the buns. Cover with other toppings as desired and the top halves of the buns.
Cook the patties in a skillet on the stove as directed. Alternatively, use an electric grill fitted with the smooth plates and preheated to high heat. Lightly mist the grill with cooking spray. Unwrap the patties and cook with the lid closed until blackened, about 6 minutes. Serve as directed.
Per sandwich: 404 calories, 34 g protein, 6 g fat (1 g sat), 66 g carbs, 708 mg sodium, 109 mg calcium, 8 g fiber
Note: Analysis doesn’t include burger toppings.
• If you like, the patties can be frozen after steaming. Mist a baking sheet with cooking spray. Unwrap the burgers and put them on the baking sheet. Freeze until solid. The burgers can then be packaged in a ziplock bag and frozen for up to 3 months.
Harissa paste, a North African condiment, is a flavorful blend of chiles and spices that contributes a unique flavor to these burgers. I like to serve them on toasted English muffins spread with vegan mayonnaise and topped with thinly sliced tomatoes, cucumbers, dill pickles, and a few romaine lettuce leaves to up the freshness factor.
See photo facing page 45.
Yield: 8 sandwiches
1 teaspoon canola oil
½ cup chopped onion
3 cloves garlic, minced
2 teaspoons ground coriander
1 teaspoon ground cumin
1 teaspoon smoked paprika
1 teaspoon ground turmeric
½ teaspoon ground pepper
8 ounces tempeh
3 tablespoons nutritional yeast flakes
3 tablespoons harissa paste, homemade (page 160) or store-bought
Juice from ½ lemon
1 tablespoon reduced- sodium tamari
2 teaspoons liquid smoke
¾ cup vital wheat gluten
¼ cup salt-free vegetable broth
Vegan mayonnaise (optional), for serving
8 burger buns or English muffins, split and grilled if desired
Favorite burger toppings, such as lettuce, tomato, pickles, and onion
Heat the oil in a small skillet over medium heat. Add the onion and cook, stirring occasionally, until translucent, about 4 minutes. Add the garlic, coriander, cumin, paprika, turmeric, and pepper and cook, stirring constantly, for 1 to 2 minutes to lightly toast the spices.
Put the tempeh in a food processor and process until it forms crumbs. Add the onion mixture, nutritional yeast, harissa paste, lemon juice, tamari, and liquid smoke and process until mixed. Add the vital wheat gluten and broth and process until the mixture pulls away from the work bowl and gluten threads are visible, 2 to 3 minutes.
Tear off eight 12-inch pieces of foil. Divide the mixture into 8 equal portions. Put each portion on a piece of foil and form into a patty about 3½ inches in diameter. Fold the foil around the patties but don’t seal it tightly, as the patties will expand during steaming. Steam for 40 minutes. Refrigerate before grilling for optimum texture. The patties may also be frozen after steaming (see Cook Smart, page 67).
Preheat a grill, grill pan, or electric grill to medium-high heat.
Lightly oil the grill with canola oil. Put the patties on the grill. Cook until marked, about 4 minutes. Turn over and cook until the other side is marked, about 4 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
Spread vegan mayonnaise on the cut sides of the buns if desired. Put the patties on the bottom halves of the buns. Cover with toppings as desired and the top halves of the buns.
Per sandwich: 244 calories, 21 g protein, 6 g fat (2 g sat), 37 g carbs, 321 mg sodium, 94 mg calcium, 3 g fiber
Note: Analysis doesn’t include vegan mayonnaise or burger toppings.
• Turmeric stains surfaces easily. Shape the burgers right on the foil to avoid extra cleanup.
Grilled cheese sandwiches are a standby, even in many vegan homes. This version, built on homemade bread hot off the grill, is topped with fresh tomatoes and basil for the perfect combination of flavors and textures.
Yield: 2 sandwiches, 4 servings • Advance prep: The dough must rise for 2 hours.
1½ cups all-purpose flour, plus more if needed
1 cup white whole wheat flour (see Cook Smart)
½ teaspoon salt
1 cup warm water (about 105 degrees F)
2¼ teaspoons active dry yeast
1 teaspoon sugar
1 tablespoon extra-virgin olive oil
2 large tomatoes, preferably heirloom, seeded and chopped
¼ cup minced fresh basil
2 cloves garlic, minced
1 teaspoon extra-virgin olive oil
Pinch ground pepper
Salt (optional)
½ cup shredded vegan mozzarella cheese (see Cook Smart)
To make the bread, put both flours and the salt in a medium bowl and stir to combine.
Put the water, yeast, and sugar in a small bowl and stir to combine. Set aside for about 5 minutes to proof; the yeast is ready when the mixture bubbles. Stir in the oil. Pour into the flour mixture and stir well to form a cohesive dough.
Turn the dough out onto a lightly floured work surface and knead until smooth, about 8 minutes. The dough should be slightly sticky but not wet. If necessary, knead in more flour, 1 tablespoon at a time, to achieve the proper consistency. Form the dough into a ball.
Mist a large bowl with olive oil spray. Put the dough in the bowl and turn to coat with the oil. Cover with a clean kitchen towel and let rise in a warm place until doubled in size, about 1½ hours (see Cook Smart, page 39).
Transfer the dough to a lightly floured work surface. Divide into 4 equal pieces and form each into a ball. Cover with the towel and let rest for 30 minutes.
To make the topping, put all the ingredients in a medium bowl and stir gently to combine. Season with salt to taste if desired.
Preheat an electric grill to high heat.
Working on a lightly floured work surface, roll each ball of dough out to an 8- to 10-inch round. Cook the rounds one at a time, closing the grill and cooking until golden and marked, about 3 minutes.
To assemble the sandwiches, sprinkle ¼ cup of the vegan cheese on two of the rounds. Lay a second round on top of each. Cook the sandwiches one at a time, closing the grill and cooking until the cheese is melted, 3 to 5 minutes. Spread half of the topping over each sandwich. Cut into quarters to serve.
Preheat an outdoor grill or grill pan to medium-high heat.
Roll out the rounds as directed. Put them on the grill or grill pan and cook until marked, 2 to 4 minutes, working in batches if using a grill pan. Turn over and cook until the other side is marked, 2 to 4 minutes.
To assemble the sandwiches, sprinkle ¼ cup of vegan cheese on two of the rounds. Lay a second round on top of each. Cook until the cheese is melted, 3 to 5 minutes. Top and serve the sandwiches as directed.
Per serving: 364 calories, 11 g protein, 9 g fat (2 g sat), 61 g carbs, 431 mg sodium, 33 mg calcium, 7 g fiber
• Although “white whole wheat flour” may sound like some sort of white flour, it’s actually whole wheat flour made from white wheat rather than red wheat.
• If you’re a big fan of vegan cheese, add 2 tablespoons more cheese to each sandwich. (However, those who tested this recipe found the amount called for to be just right.)
• This bread can be used in any sandwich. Put whatever ingredients you prefer on one piece of bread, top with a second piece of bread, and return to the grill.
Grilled portobellos are a perennial favorite. If you haven’t tried them before, just one bite will reveal why they are so popular. Make extras, as the aroma may have neighbors flocking to your backyard to see what they’re missing.
Yield: 4 sandwiches • Advance prep: Make Barbecue Sauce in a Flash (page 165).
¼ cup dry red wine
1 teaspoon reduced- sodium tamari
¼ teaspoon ground pepper
4 portobello mushrooms, stems and gills removed
1 cup Barbecue Sauce in a Flash (page 165)
4 burger buns, split and grilled if desired
Favorite burger toppings, such as lettuce, tomatoes, pickles, and onion
Put the wine, tamari, and pepper in a small bowl and stir to combine. Mist the tops of the mushrooms with olive oil spray. Put the mushrooms in a 13 x 9-inch nonreactive baking pan stem-side up. Pour the wine mixture evenly over the mushrooms and let marinate at room temperature for 30 minutes.
Preheat a grill, grill pan, or electric grill to medium-high heat.
Lightly oil the grill with canola oil. Put the mushrooms on the grill stem-side up and cook until marked, about 5 minutes, occasionally pressing the mushrooms down with a turner to create more contact with the grill, and basting with about half of the barbecue sauce. Turn over and cook in the same fashion, basting with the remaining barbecue sauce, until the other side is marked and the flesh is soft and tender in the center, about 5 minutes. Cook 2 minutes longer, until the sauce thickens and coats the mushrooms. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
Put the mushrooms on the bottom halves of the buns. Cover with toppings as desired and the top halves of the buns.
Per sandwich: 266 calories, 10 g protein, 3 g fat (0.4 g sat), 66 g carbs, 932 mg sodium, 44 mg calcium, 3 g fiber
Note: Analysis doesn’t include burger toppings.