- 1/2 cup cilantro leaves
- 2 cloves garlic, peeled
- 1 1/2 cups cooked chickpeas (or 1 15-oz. can, rinsed and drained)
- 2 Tbs. lime juice
- 2 Tbs. olive oil
- 4 7-inch whole-wheat pitas, split crosswise
- 4 jarred roasted red bell peppers, drained and sliced into strips
- 1 1/2 cups baby spinach leaves
1. Preheat oven to 350°F. To make Hummus: Process cilantro and garlic in food processor until chopped. Add chickpeas, lime juice, oil, and 1/4 cup water; purée 3 minutes, or until creamy.
2. To make Quesadillas: Place 4 pita halves on baking sheet. Spread each with 1/2 cup Hummus. Top with peppers, spinach, and remaining pita halves. Bake 10 minutes, or until crisp. Cut into triangles, and serve.
Per 1/2 quesadilla:
Makes 2 wraps
- 12 thin asparagus spears, trimmed
- 1 small red bell pepper, cut into 1/2-inch strips (1 cup)
- 1 small yellow summer squash or zucchini, cut into 1/4-inch-thick rounds (1 cup)
- 1 Tbs. olive oil
- 1/2 cup white beans
- 1 small clove garlic, minced (1/2 tsp.)
- 1/2 tsp. red chile sauce, such as sriracha
- 2 8-inch whole-grain tortillas
- 6 small whole basil leaves
- 8 thin slices red onion
- 1 cup baby arugula leaves
1. Preheat grill or broiler. Toss together asparagus, bell pepper, squash, and oil on large baking sheet. Season with salt and pepper, if desired. Grill or broil vegetables 4 to 6 minutes per side, turning once.
2. Mash together beans, garlic, and chile sauce in small bowl until smooth.
3. Spread half of bean mixture over each tortilla. Top each with 3 basil leaves, 1/2 cup roasted vegetables, 4 onion slices, and 1/2 cup arugula. Fold bottom third of tortillas over vegetables, and roll up tightly, tucking in sides as you go. Cut wraps in half on diagonal. Serve immediately, or wrap each half in foil or wax paper, and chill until ready to eat.
- 2 teaspoons extra-virgin olive oil
- 1 medium onion, sliced
- 4 large portobello mushrooms, stems and gills removed (see Tip), sliced
- 1 large red bell pepper, thinly sliced
- 2 tablespoons minced fresh oregano, or 2 teaspoons dried
- 1/2 teaspoon freshly ground pepper
- 1 tablespoon all-purpose flour
- 1/4 cup vegetable broth, or reduced-sodium chicken broth
- 1 tablespoon reduced-sodium soy sauce
- 3 ounces thinly sliced reduced-fat provolone cheese
- 4 whole-wheat buns, split and toasted
- Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until soft and beginning to brown, 2 to 3 minutes. Add mushrooms, bell pepper, oregano and pepper and cook, stirring often, until the vegetables are wilted and soft, about 7 minutes.
- Reduce heat to low; sprinkle the vegetables with flour and stir to coat. Stir in broth and soy sauce; bring to a simmer. Remove from the heat, lay cheese slices on top of the vegetables, cover and let stand until melted, 1 to 2 minutes.
- Divide the mixture into 4 portions with a spatula, leaving the melted cheese layer on top. Scoop a portion onto each toasted bun and serve immediately.
- 4 poblano peppers (see Note)
- 1 14-ounce can pinto beans, preferably low-sodium
- 3 tablespoons prepared salsa
- 1/8 teaspoon salt
- 1/2 cup shredded Monterey Jack or Cheddar cheese
- 2 tablespoons low-fat plain yogurt
- 3 scallions, sliced
- 2 tablespoons chopped fresh cilantro
- 8 slices sourdough bread
- Place peppers in a microwave-safe bowl, cover with plastic wrap and microwave on High until soft, 3 to 4 minutes. Let stand, covered, until cool enough to handle.
- Meanwhile, combine beans, salsa and salt in a medium bowl. Mash the beans with a fork until they begin to form a paste (some can remain whole). Combine cheese, yogurt, scallions and cilantro in a small bowl.
- When the peppers are cool enough to handle, slice each one in half lengthwise and remove the stem and seeds.
- Heat a panini maker to high. (No panini maker? See Stovetop Variation, below.)
- Spread 1/3 cup of the bean mixture on each of 4 slices of bread. Top with a heaping tablespoon of the cheese mixture. Place 2 pepper halves over the cheese. Cover with the remaining slices of bread.
- Grill the sandwiches in the panini maker until golden brown and through, about 4 minutes. Cut in half and serve immediately.
- 1 1/2 cups cooked chickpeas, or 1 15-oz. can chickpeas, rinsed and drained
- 3 Tbs. vegan mayonnaise
- 1 Tbs. lemon juice
- 1 tsp. chopped fresh tarragon
- 8 slices sesame semolina bread (8 oz.)
- 1 medium golden beet, peeled and sliced
- 1 Granny smith apple, thinly sliced
- 1/4 cup broccoli or radish sprouts
- 4 Tbs. prepared black olive tapenade
1. Pulse chickpeas, mayonnaise, lemon juice, and tarragon in food processor until chunky.
2. Spread chickpea mixture on 4 bread slices. Top with beet and apple slices, and sprouts. Spread remaining 4 bread slices with tapenade; close sandwiches.
3. Spray panini with cooking spray. Coat skillet or grill pan with cooking spray; heat over medium heat. Place panini in pan; weight with smaller-diameter saucepan weighted with 2 cans. Cook 3 minutes. Flip, replace weight, and cook 2 minutes. (Or cook 4 minutes in panini maker.)
Looking for a vegetarian option for your next cookout? This grilled eggplant and portobello sandwich is the answer. For extra flavor, top it with slices of garden-fresh tomato and spicy arugula. Serve with a mixed green salad.
4 servings | Active Time: 25 minutes | Total Time: 25 minutes
- 1 small clove garlic, chopped
- 1/4 cup low-fat mayonnaise
- 1 teaspoon lemon juice
- 1 medium eggplant (about 1 pound), sliced into 1/2-inch rounds
- 2 large or 3 medium portobello mushroom caps, gills removed (see Tip)
- Canola or olive oil cooking spray
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground pepper
- 8 slices whole-wheat sandwich bread, lightly grilled or toasted
- 2 cups arugula, or spinach, stemmed and chopped if large
- 1 large tomato, sliced
- Preheat grill to medium-high.
- Mash garlic into a paste on a cutting board with the back of a spoon. Combine with mayonnaise and lemon juice in a small bowl. Set aside.
- Coat both sides of eggplant rounds and mushroom caps with cooking spray and season with salt and pepper. Grill the vegetables, turning once, until tender and browned on both sides: 2 to 3 minutes per side for eggplant, 3 to 4 minutes for mushrooms. When cool enough to handle, slice the mushrooms.
- Spread 1 1/2 teaspoons of the garlic mayonnaise on each piece of bread. Layer the eggplant, mushrooms, arugula (or spinach) and tomato slices onto 4 slices of bread and top with the remaining bread.
This sandwich turns take-along food flaws—travel time, cramped packing quarters, moist ingredients—into assets. Pressing the sandwich lets the crusty bread soak up roasted vegetable juices, and travel time gives flavors a chance to meld.
- 1 small eggplant, cut lengthwise into 1/4-inch slices
- 1 small zucchini, cut lengthwise into 1/4-inch slices
- 1 small yellow squash, cut length-wise into 1/4-inch slices
- 3 Tbs. olive oil, divided
- 1 large loaf ciabatta bread, halved
- 1/3 cup prepared pesto
- 1/3 cup prepared tapenade
- 2 jarred roasted red peppers, sliced
- 1 8-oz. pkg. fresh mozzarella, drained and sliced
- 2 Tbs. balsamic vinegar
1. Heat grill pan or grill to medium-high heat. Brush eggplant, zucchini, and yellow squash with 2 Tbs. olive oil, and grill 3 to 4 minutes per side, or until charred and softened. Transfer to plate.
2. Hollow inside of bread to make room for vegetables. Spread pesto on one side of bread. Spread tapenade on other side of bread.
3. Layer eggplant, zucchini, yellow squash, roasted red peppers, and mozzarella on one side of bread. Drizzle with balsamic vinegar and remaining 1 Tbs. olive oil. Season with salt and pepper. Press top and bottom of sandwich together, and wrap tightly in plastic wrap. Place on baking sheet, and weigh down with heavy skillet or two large cans. Refrigerate 2 hours or overnight. Unwrap before slicing and serving.
Per SERVING: Calories: 426, Protein: 15g, Total fat: 25g, Saturated fat: 8g, Carbs: 42g, Cholesterol: 34mg, Sodium: 726mg, Fiber: 4g, Sugars: 4g
Source: Vegetarian Times Magazine