Cranberry Walnut Chickpea Salad Sandwich

Chickpeas are just about the most versatile bean I've ever come across. They pair well with so many flavors making them the ultimate bean in my book. No wonder they are loved by so many! They may not have as much protein or fiber as black beans and cannellini beans, but chickpeas come in close enough with 15 grams of protein and 12 grams of fiber per 1 cup. They are a nutrient dense food with good carbohydrates the body needs and are low in fat with only 4 grams of fat per 1 cup. And the other beans are not nearly as versatile as the chickpea. You can make savory chickpea pancakes with the flour, add them to ratatouille, stews, salads, make hummus, falafels, roast them as a snack and the list goes on and on. They are the greatest bean ever and I can't wait to put them into new recipes here in the future. I have lots of ideas for these little guys!

And we'll start by adding this super awesome Cranberry Walnut Chickpea Salad Sandwich to the collection. If you didn't already know, chickpeas make for great sandwich fillers too!

You may already be familiar with my 'Chickpea of the Sea' Salad and my other classic Mashed Chickpea Salad. This one is just as delicious but with a sweet flair that I just know you'll fall in love with! I assure you that this will hit the spot and satisfy your craving for a chunky, sweet, peppery, crunchy style sandwich. Full of texture and flavor this has become my new favorite. It's a hearty salad that will comfort you and leave you feeling completely satisfied. This can be served as a traditional or open faced sandwich. Or simply serve on a bed of lettuce and skip the bread. You may even find that you love the salad all by itself without any accompaniment! I can easily eat this straight from the bowl all day long. :)

Slice your celery, feel free to add in some celery leaves if you can. For the scallions, when slicing use both the green and white parts. Roughly chop your walnuts. When buying cranberries, use organic whenever possible (I like the ones from Trader Joe's, they're so brightly colored too!). You can also use fresh chopped cranberries!

Roughly mash your chickpeas. I decided to double this batch using 3 cups of chickpeas instead of 1 1/2 so you'll have plenty of leftovers. And you'll be glad you have them! Add in the remaining ingredients and mix. About as simple as it gets, which is why I love chickpea salads!

There you have it...serve on your favorite bread. I have it paired here with a fruit, nut and seed loaf.

Cranberry Walnut Chickpea Salad Sandwich

Ingredients

• 3 cups cooked or 2 cans (15oz) garbanzo beans (chickpeas), drained and rinsed
• 1 cup celery, diced 
• 1/2 cup organic dried cranberries (chopped fresh would be great too)
• 1/2 cup walnuts or pecans, roughly chopped
• 1/2 cup scallions (green onions), thinly sliced, white & green parts
• mineral salt & freshly ground pepper, to taste (I used about 1/2 teaspoon each)

Dressing

• 6 tablespoons (1/3 cup) tahini or vegan mayo
• 4 tablespoons (1/4 cup) champagne, white wine or cider vinegar (I used Orange Muscat Champagne Vinegar)
• 2 tablespoons water (only needed if using tahini)
• 2 teaspoons pure maple syrup

To serve

• leafy lettuce of choice
• bread of choice

Start by mixing your dressing. In a small bowl combine tahini/mayo, vinegar, water and maple syrup. Set aside so the flavors come together. This can be made a day or two ahead and stored in the refrigerator until ready to use. Add a tad more water, or vinegar if you're a vinegar lover, to thin out dressing as desired. If using vegan mayo, you may like to add 2 more tablespoons.

In a medium to large bowl, add your garbanzo beans and roughly mash with a strong fork or potato masher. Add in celery, cranberries, nuts, scallions, salt, pepper and dressing, mix well. Serve at room temp or let chill in the refrigerator for an hour before serving.

Serve on your favorite bread as a closed or open faced sandwich, or on a bed of leafy greens. You may even opt to simply enjoy the salad as is.

Serves 6 - 8.

Notes:

Add extra of anything you like, and vice versa, if you're not keen on an ingredient use less or omit! One particular ingredient may be the vinegar. I'm not much of a vinegar fan but I loved the orange muscat champagne vinegar and found I used quite a bit and loved it!

Change up the walnuts, using pecans, almonds, sunflower seeds, etc. If using sunflower seeds, use half the amount called for.

For the dressing, I have only made this using tahini since I do not use any kind of store bought vegan mayos. If using vegan mayo, adjust accordingly adding more mayo as needed, maybe 1/2 cup instead of 1/3. I do recommend trying this recipe with tahini...it is seriously so good that you would never know and it is much better/cleaner for you than the store bought mayos!

Enjoy!

MASHED CHICKPEA SALAD

Since I eat this salad all the time, I figured it was time to post it here. This is one of my favorite to go lunches lately. It reminds me of a potato or egg salad. I typically serve this on a bed of chopped romaine or sometimes arugula. I'll add sliced tomatoes and cilantro along the side and top with salt, cracked pepper and paprika along with a squeeze of lemon. This will be what I graze on for most of the day. It's completely satisfying and tastes great while giving me more than half of my required protein and fiber for the day! You could also serve this alone or pair it with some plain, or toasted, bread to make a great sandwich like this one, Mashed Chickpea Salad Sandwich. You could add in all kinds of other ingredients to this salad like olives, capers, sweet pickle relish, etc...let your imagination be your guide. 

Cheers to a good nutrient dense meal with lots of flavor. :)

Mashed Chickpea Salad

Ingredients

• 1 can (15 oz) chickpeas (garbanzo beans), drained and rinsed
• 1/2 cup celery, sliced 
• 1/2 cup carrots, diced
• 1/4 - 1/3 cup scallions, sliced 
• 1/4 cup or so hummus or tahini (any vegan mayo works too)*
• 1 - 2 tablespoons mustard (stoneground or dijon)
• sea salt & cracked pepper, to taste
• dash of garlic powder
• juice of 1 lemon, optional
• small handful pepitos (pumpkin seeds), optional
• paprika/smoked paprika, garnish

Drain and rinse your chickpeas, place in medium size bowl and roughly mash with a fork, potato masher or pastry blender. Add the remaining ingredients and combine. Add more hummus if you like it creamier and taste for seasoning.

Serve however you like...make a sandwich, serve on a bed of leafy greens or scoop up with crackers or sliced vegetables like cucumbers, bell peppers, celery sticks, etc. 

Store leftovers in an air-tight container in the fridge for up to a week.

Notes:

If you find your hummus is a bit thick, thin it out with a tablespoon or two of water. This will make for a perfect consistency to use as a binder without being overly thick and/or drying as well. 

Enjoy!

Here are two hummus recipes you may like to try, they both work great with this recipe...

Simple White Bean Hummus

& 

Favorite Hummus 

FAVORITE HUMMUS

I love hummus and eat it often. I've bought it for years but have now gotten into the habit of making it myself since it's so quick and easy. A basic chickpea hummus recipe is handy to have on hand and is so versatile. It can be used as a dip for vegetables, served with crackers, pita chips or bread; also use it as a spread for sandwiches, wraps and as a binder in places you might use mayo type products.

I like my hummus in different consistencies depending on what I'm using it for. For spreads I like it a little thinner and juicier. If you find you are the same, add a little water to whatever portion you'll  be using. For dips I prefer it on the thicker side and keep the recipe as is. You may also like my Simple White Bean Hummus which I use to keep it varied.

Pair it with various vegetables of choice like cucumbers, carrots, colored bell peppers and tomatoes just to name a few. I just recently started using organic white corn tortilla chips in place of pita chips and it is fantastic, seriously...who knew! And the chips are gluten free making it an even better choice with all the flavor and crunch of a pita chip. 

.

FAVORITE HUMMUS

Ingredients

• 1 can chickpeas (garbanzo beans)(15 0z), drained and rinsed or 1 1/2 cups cooked
• 4 tablespoons tahini
• 1/4 cup water (+ 2 tablespoons as needed)
• 1 small garlic clove or 1 teaspoon garlic powder
• juice of 1 or 2 lemons, to taste
• 1/2 to 1 teaspoon cumin
• 1 tablespoon roasted pine nuts, optional
• 1/2 teaspoon himalayan salt, or to taste

Place all ingredients in food processor and blend until desired consistency. Taste for flavor adding anything here and there that you like....garlic, lemon, salt, cumin. Depending on the size of your lemons or how many you used, you may like to add the extra 2 tablespoons of water for slightly thinner consistency. I used all the water for the recipe pictured here.

Serve with toppings of choice or plain. I have garnished here with chickpeas, pine nuts, chopped parsley and a dash of smoked paprika.

Store in airtight container in refrigerator for up to a week or so.

Notes: 

You can use 2 tablespoon tahini + 2 tablespoon extra virgin olive oil if you like. Or you can use all olive oil omitting the tahini all together and still have a great hummus. Keep in mind the olive oil will slightly color the hummus, but not in a bad way.

Enjoy !

This hummus pairs perfectly with this Spicy Carrot & Hummus Sandwich

APPLE HARVEST QUINOA SALAD + SWEET TAHINI DRESSING

A little sweet, a little tart and a then a little more sweet...this quinoa salad is a wonderful mix of flavors and sensations. 

And then if it couldn't get any better, in comes the sweet tahini dressing...

Without the dressing this salad can stand alone, especially with a nice hint of the cinnamon. But let me tell you, a good drizzle of this dressing adds whole new layer of yum factor. This is my first time having this sweet tahini dressing and I was amazed at how good it tasted. It's a wonderful creamy sweet dressing that so easy to make. The sesame paste isn't bitter here at all and mixes very well with sweetness. It would make for a nice twist on the Waldorf Salad. Yes, more ways to use tahini! I am now officially addicted to this new find. I also found myself using it as a dip for sliced apples. So good...better than caramel with apples I think! It has a unique flavor that I cannot explain, it is something you must experience for yourself if you haven't already. 

As for the salad, you can make it in one pot and uses common ingredients so you can whip this up anytime. You can also add/subtract ingredients to suit what you have on hand or to suit your taste. I love versatility and this salad allows for that. I know you will be fond of this combination and hope you put it on your must try list. It's a nice fruit fall salad...and a keeper! 

Lot's of flavor, texture and simple deliciousness in every bite. And, it's 100% percent good for you!

APPLE HARVEST QUINOA SALAD + SWEET TAHINI DRESSING

Ingredients

• 1 cup quinoa (I used tri-color)
• 1 3/4 cup water
• 1 lemon, juice of
• 2 large apples, cored and diced (1 green + 1 red pref.)
• 1 1/2 cup grapes, sliced in half (I used red & green)
• 1 stalk celery, thinly sliced
• 1/4 cup raisins
• handful chopped almonds
• a few large mint leaves, julienned
• 1/2 teaspoon cinnamon, or to taste

Sweet Tahini Dressing

• 1/3 cup tahini
• 1/4 cup water
• 2 tablespoons pure maple syrup
• 1/2 teaspoon cider vinegar, or to taste (optional)

Rinse your quinoa in a fine mesh sieve. In a medium size pot, add water and quinoa, bring to a boil. Cover, reduce heat and simmer for 15 minutes. Remove cover and let set 15 minutes, fluff with a fork.

While quinoa is cooking, prepare your dressing by combining ingredients in a small bowl. Mix well and set aside to let the flavors relax into each other. Add more water, 1 teaspoon at a time, to thin as needed. To thicken add more tahini. It should be thin enough to drizzle. Dressing serves four.

Core and dice apples, top with lemon juice and toss gently (I did this right on the cutting board to not dirty up another bowl). Prepare the remaining ingredients. Add the apples, grapes, celery, raisins, almonds, mint leaves and cinnamon to the quinoa, mix well. Taste for flavor adding more cinnamon if you like.

Spoon into serving dishes and serve with a good drizzle of the sweet tahini dressing. Serves 4 - 6

Notes: 

I used 1 granny smith and 1 fuji apple. Feel free to use your favorite apples.

This recipe is just a template...feel free to sub in unsweetened cranberries for the raisins (I use raisins because they contain no added sugars and I can find organic ones easily). Opt to leave the celery or grapes out using just apples (or use any combo you like). Add in a grated carrot for more color. Add more cinnamon if you like. Try using pecans instead of almonds. Try serving with some leafy greens. Have fun playing around with this making it your own.

Store at room temperature if eating within a few hours or store in the refrigerator until ready.

Enjoy!

Did you make any changes or have suggestions that others might find helpful? 

Please share your experience with us. :)

Homemade Tahini

If you love tahini, then you will love how simple it is to make at home. I was in the store the other day picking up a new jar for myself and I saw a bag of sesame seeds for $3 dollars and decided to make it myself since the jar I was about to buy cost $8. What the heck I thought...I make my own Almond Butter, why not my own tahini?! Of course, it was just as good if not better since I made it myself.

Tahini (sesame seed paste) is full of wholesome nutrition. Sesame seeds contain important B Vitamins...B1, B2, B3, B5, as well as a great supply of calcium. They also have beneficial trace elements like copper, magnesium, iron, phosphorus and manganese. Sesame seeds contain both omega 3 & 6 that improve the health of the brain. I'm learning to use tahini in all different kinds of ways...like my Simple White Bean Hummus, or it can be used as a binder in place of hummus for my 'Chickpea of the Sea' Salad Sandwich or Stuffed Avocados. You can also use it in salad dressings, soups, cookies or just eat it plain spread on toast. It pairs well with different flavors like lemon, miso, cumin, parsley, cilantro, garlic, etc. So very good and so very good for you!

Homemade Tahini

Ingredients

• 3 cups sesame seeds (1 lb.)

First you may want to toast your seeds to bring out the most flavor. You want your seeds to become fragrant and slightly darker during the process (I have to admit that I skip this step and it is completely optional.)

Toast your seeds one of two ways:

1. Preheat oven to 350. Place seeds on roasting pan or rimmed cookie sheet and roast for about 10-15 minutes making sure to move them around every few minutes so the seeds on the bottom don't burn. 

OR

2. Dry roast over medium low heat in a skillet using one cup at a time (add more or less depending on your skillet). Be sure to move the seeds around frequently to ensure that they don't burn. 

Once you have toasted your seeds and they have cooled a bit, place them in your food processor, or blender, and process on high until creamy, scrapping down the sides as needed. Will take apprx. 5-10 minutes to blend depending on your equipment. 

Store your tahini in an air-tight container in the fridge. Will last up to a couple months. Makes apprx. 2 cups.

Notes:

To add extra creaminess use 2 or 3 tablespoons of extra virgin olive oil or sesame oil when blending if desired. This will help create a smoother texture but it will also alter the flavor slightly. 

Have fun experimenting with different ways to use tahini...

So easy and delicious...Enjoy !

BLACK RICE SUSHI BOWL + DYNAMITE SAUCE

Sushi roll, in a bowl!

I've had a bag of black rice in my pantry for far too long. It's one of those items I use on occasion and thought it would be perfect for this a sushi dish. Black rice (aka purple, fortune, Emperor's or forbidden rice) is highly nutritious and a grain that we could all benefit from adding to our meal rotation. It's slightly more nutritious than brown rice and can be used in place of other colored rices, even in dessert recipes. Its main attribution over brown rice is the concentration of anthocyanin anti-oxidants in its dark color. The power of these anti-oxidants can be compared to that of blueberries and other dark colored fruits and vegetables. Its flavor and texture is about the same as brown rice and the nutritional profile is similar as well. After having it here, I can see myself grabbing for the black rice more often...its nutty texture and softly sweet undertone is delicious!

Sometimes it's just easier to throw your sushi ingredients into a bowl, which was just the case for me here. I started out by attempting to make sushi rolls. My knives were not sharp enough making it hard to cut the roll properly. I ended up simply eating it as a hand roll and decided to create a sushi bowl to share with you. I'll sharpen my knives and save the sushi roll for later. I kept the vegetables simple but you can make your sushi bowl your own by changing up the vegetables to whatever you have accessible in your area or on hand. Use julienned bell peppers, enoki mushrooms or pan seared sliced shitake mushrooms, shredded purple or green cabbage, pea shoots, etc. Add in some cubed tofu or edamame for added protein. Whatever vegetables you use, the creamy spicy sauce will finish it off and make it all come together beautifully!  I've been into creamy sauces lately, they're something so satisfying to me, and this was another dressing that hit the spot. As well as being so simple to put together, the dressing can double as a dip or dressing making it versatile. Altogether, this is an easy to throw together sushi bowl that you can enjoy whenever the craving strikes!

BLACK RICE SUSHI BOWL + DYNAMITE SAUCE

Ingredients

• 1/2 cup black rice 
• just under 1 cup water or vegetable broth
• 1 - 2 carrots, julienned
• 1/2 cucumber, julienned
• 1 avocado
• 1/2 cup alfalfa sprouts, or sprouts of choice
• 3 radishes, sliced
• nori sheet, cut into strips
• sesame seeds, to garnish

Dynamite Sauce

• 4 tablespoons (1/4 cup) tahini
• 6-7 tablespoons water
• juice of 1/2 small lemon or splash of apple cider vinegar
• 2 - 3 teaspoons sriracha, sambal oelek or chili garlic (or your favorite hot sauce)
• pinch of salt

Rinse rice well under cool running water using a fine mesh sieve. In a small sauce pan, bring rice and water to a boil, cover, reduce heat to simmer and cook for 25 minutes without disturbing. When done remove lid and let rest about 10 minutes, fluff with fork. Please check your package for cooking directions just in case, this was mine.

In a small bowl, mix all the dressing ingredients together, cover and set aside. Add more water to thin your dressing, add more tahini to make it thicker.

To serve, add 1/2 of the rice (about 1/2 cup) into your serving dish and arrange the prepared vegetables over top or to the side. Drizzle with dynamite sauce and add a sprinkle of sesame seeds. Enjoy your deconstructed sushi bowl in all its creamy gloriousness!

Serves 2.

Notes: 

If you don't have tahini on hand, use any vegan mayo of choice, about 1/2 cup + a tablespoon or so of water to thin if needed. Omit the lemon/vinegar juice.

Change up the vegetables using colored bell peppers, pan seared julienned shitake mushrooms, shredded purple or green cabbage,  peas shoots, etc. 

Add in some cubed tofu or edamame for added protein.

I'd love to see what you've created!

#thesimpleveganista

BLACK BEAN, BROCCOLI & AVOCADO SALAD + CUMIN LIME TAHINI DRESSING

Hello September! The weather here is still in the upper 90's so I have another salad to share with you. Not much cooking going on here. I've been opting for throw together salads that meet my needs and keep me coming back for more. The inspiration for this salad came about by a recent visit to El Pollo Loco, a local fast food chain. I'm the only vegan in the house and can usually find suitable meals for myself when dining out. Fast food is a little more difficult than sit down dining but I can rework a menu item most of the time. In this case, I ordered their Avocado Salad, omitting the cheese and replacing the chicken with extra black beans (it already came with some). Instead of using their dairy based creamy cilantro dressing, I ordered a couple extra sides of pico de gallo and had myself a great meal. I enjoyed it enough that I wanted to recreate it at home using a creamy cumin lime tahini dressing and it's really quite wonderful! I love the tender steamed broccoli and the creaminess the avocado adds along with the cool crisp romaine lettuce. Black beans complete the salad adding a nice dose of protein. I used my beans at room temperature but you can heat them if you prefer. The salad is easy to throw together and is full of great flavor and texture. A great lunch or dinner salad that's nutrient dense and will fill you up perfectly!

Need a salad inspiration, this is it!

BLACK BEAN, BROCCOLI & AVOCADO SALAD + CUMIN LIME TAHINI DRESSING

Ingredients

• 2 romaine hearts, chopped
• 1 can (15oz.) black beans, drained and rinsed
• 1 1/4 cup broccoli florets, steamed
• 1 avocado, sliced
• 1/3 cup pico de gallo
• cilantro sprigs
• 1 jalapeno or serrano chili, sliced and most seeds removed

Dressing

• 3 heaping tablespoons tahini
• 1/3 cup water
• juice of 1 lime
• 1/8 teaspoon cumin 
• pinch of salt
• 2 teaspoons finely chopped cilantro

In a small bowl, combine the dressing ingredients, except for the cilantro. Use a tad more water as needed to thin. If dressing is too thin, add more tahini. Once blended to your liking, taste for flavor, stir in cilantro and set aside.

Steam your broccoli just until al dente and bright green using a bamboo steamer, double broiler or preferred method.

Add romaine to your serving dishes, top with black beans, broccoli, avocado, pico de gallo, a few sprigs cilantro and slices of chili peppers. Top with dressing and enjoy!

Serves 2.

Notes:

This is a great place to add a sprinkle of seeds. Try using pepito's (pumpkin seeds), sunflower seeds or hemp hearts.

If you don't have tahini on hand, try using extra pico de gallo and a squeeze of lime. I find it works great! You may even opt to use a dollop of hummus.

Use spinach or any leafy green of choice.

Green Salad + Chickpeas + Lemon-Tahini Dressing

Summer is still here and salads are my go to meals this time of year. For the last few weeks I've been trading between all my salad posts from the last month and have come back to this one here that I shared on Instagram not too long ago. It's such a simple salad and needed to be added to the recipe collection. This is just one of those salads that I threw together in a pinch while cleaning the fridge and it tasted delicious. So, here it is for you to play with as is or make it your own by adding anything that sounds good to you! It's really a great little salad...easy breezy vegan!

Green Salad + Chickpeas + Lemon-Tahini Dressing

Salad

• 1 can (15oz) garbanzo beans (chickpeas), drained and rinsed
• spring salad mix, or any salad mix you prefer
• handful grape or cherry tomatoes, halved 
• 1 shallot, thinly sliced
• micro greens, optional
• mineral salt & fresh cracked pepper, to taste

 Lemon-Tahini Dressing

• 4 tablespoons tahini
• juice of one large lemon
• dash of mineral salt
• dash of garlic salt
• dash of cayenne pepper
• 2-3 tablespoons water or lemon juice, as needed to thin

Start with your dressing by combing all the ingredients except for the water. Taste for flavor adding any extra you might like. Add the water or lemon juice one tablespoon at a time as needed to thin to desired consistency. 

Prepare your salad, layer as you like adding half the chickpeas and top with dressing. Serves two.

As with most salad recipes, use however much you like of each salad ingredient!

Enjoy!

Raw Pad Thai

A few weeks ago I was given a package of kelp noodles and finally found a nice dish to feature them in. I really enjoy Thai food and I've been interested in putting together a raw Pad Thai dish. I came across Ani Phyo's version using kelp noodles and that was it..inspiration hit. And I must say it came out very well considering at first I was having trouble getting the sauce to my liking. I actually had two inspirations to work with and tried them both coming up with my final version. The first was too salty, the other too oily and finally got it in the middle. Well worth the trial and errors of making the sauce. They're all simple ingredients, just tons of them. Although I prefer the minimalist approach, I felt this was to be a special dish and it was!

Kelp noodles are pretty interesting, I had no idea what to expect. They are a raw food with a neutral flavor and have a firm crunchy texture like a bean sprout. Reminds of plastic bands with their slight stretchiness. They are rich in 70 minerals and a healthy alternative to noodles containing no gluten, wheat or sugar. As an added benefit they are low in carbohydrates and calories. They can be eaten warm or cold. Find kelp noodles online and at asian grocery stores.

Raw Pad Thai

Ingredients

• 1 package of kelp noodles
• 1/2 head purple cabbage, shredded
• 1 large carrot, julliened
• 1 zucchini, julliened
• 1 cup cauliflower florets
• 4 scallions, sliced
• 1 cup bean sprouts
• 1/2 cup cilantro, roughly chopped
• 1 jalapeno, sliced (optional)
• cashews or peanuts, garnish
• lime & orange wedges, garnish

Sauce

• 1/4 cup raw almond butter, I used crunchy
• 1/4 cup tahini
• 1/4 cup water
• 3 tablespoons tamari, Bragg Liquid Aminos or Nama Shoyu
• 3 tablespoon pure maple syrup or raw agave
• 1 teaspoon garlic, minced
• 1 teaspoon ginger, minced
• 1/2 lime, squeezed
• 1 orange, squeezed, optional (I just had some really sweet juicy oranges on hand and threw it in)

Directions

1. Place all sauce ingredients into a small/medium bowl and mix together until blended. Set aside for 30 min to let the flavors mingle. Add extra ingredients to your taste. 
2. While sauce is setting, prepare your veggies. You could cut your kelp noodles into smaller pieces or leave as is (I left mine as is). Put kelp noodles and other vegetables in a large bowl (saving a few veggies to garnish) and add half of the sauce mixture . Toss the ingredients together until thoroughly coated. I found this was a lot of sauce and it is better to add half to see if that is enough for your liking, if not add more. I personally do not like my food drowning in sauces so I had the other half left over to use with the rest of the kelp noodles later. (See notes below.)
3. Serve with garnishments and any extras on the side. Serves 2 - 3. 

Notes: 

1. If you find your left over sauce is not enough just add a small amount of water to the mixture, about 1/4 cup water, more or less should help. Or if you find you like a more thinner sauce you could add 1/2 cup or so to the starting batch as Ani Phyo calls for (she uses 3/4 cup). Or better yet, you could squeeze more oranges.
2. If not using kelp noodles add a couple extra carrots and zucchini, or extra sprouts and cauliflower. Even add whatever veggies you may prefer. The sauce is mellow and will go with just about any vegetable.
3. You could easily make this without the kelp noodles if you like but I do encourage trying the kelp noodles if you can, it's an experience. And a really good one at that! But there are plenty of other vegetables in this dish that will fill you up. They all add vibrant color, texture and flavor...

Adapted from Vegangela (This sauce was too salty my taste, but I love her using all the veggies she used.) & Ani Phyo....(This was too oily so I cut out the coconut oil. Next time I will use the coriander she calls for.) You may find your own adaptations to all of ours. 

 Enjoy !

LENTIL & SUN-DRIED TOMATO HUMMUS WRAP

I'm all about quick and easy when it comes to eating. Sometimes I don't mind more intensive recipes in the kitchen but for the most part, I like to keep it simple. Today's recipe is just that. About as simple as it gets while satisfying my hunger and leaving my taste buds happy. I simply used pre-cooked steamed lentils like the ones Trader Joe's carries (Melissa's also carries steamed lentils if you can find them in your grocery store). They have tons of flavor and don't need much of anything. I'll even top them on a big bed of leafy greens, drizzle on something spicy and be happy as can be. Done and done! Here the lentils worked well with this sun-dried tomato hummus. I imagine plain, garlic or red pepper hummus would be delicious! Hummus is a great spread that lends creaminess to the wrap. You won't miss that there isn't any cheese.  Adding some leafy greens to the wrap gives some freshness, and of course a little spice from the red pepper flakes completes my wrap. I'm a sucker for red pepper flakes and most things spicy. Plenty of protein and flavor in this wrap. I hope it inspires you to gather your ingredients and roll up your own. They also make for great brown bag lunches!

If you're interested in a few quick sweet treat ideas, I just updated my Raw Hemp Bites and Raw Ginger Snaps. They are both no bake, no added sugars and amazingly delicious!



Start by making your hummus...



Layer everything as you see here and roll, gently but tightly, starting from the fullest side (in this case I rolled from left to right).



LENTIL & SUN-DRIED TOMATO HUMMUS WRAP

Ingredients

• lavash bread (whole grain pref.) or flour tortillas
• 1/2 cup cooked lentils, per wrap
• leafy greens (I used romaine)
• red pepper flakes
• mineral salt

Sun-Dried Tomato Hummus

• 1 1/2 cups fresh cooked garbanzo beans (chickpeas) or 1 can (15oz) garbanzo beans
• 2 - 3 tablespoons sun-dried tomatoes, chopped
• 2 tablespoons tahini
• 2 tablespoon extra virgin olive oil
• 1 clove garlic
• 1/2 teaspoon paprika (I used smoked)
• 1/2  teaspoon mineral salt, or to taste
• juice of 1 lemon or 1 - 2 tablespoons lemon juice
• 1/4 - 1/3 cup water, as needed

For the hummus:

If using packaged sun-dried tomatoes, soak your tomatoes in water for about 15 minutes to soften, reserve water. Use the remaining water as needed when adding it to the hummus. If using bottled in oil sun-dried tomatoes, use as is.

Place all ingredients into food processor/blender, except for the water. Blend until creamy, about 3 minutes or so, adding water as needed to thin. I used about 1/3 cup water as I like my hummus on the moist, thin side.

Assemble your wrap:

Lay your lavash bread on a flat surface. Spread a nice layer of hummus over 3/4, top with about 1/2 cup lentils over top, sprinkle with red pepper flakes and mineral salt, add leafy greens over top, roll gently but tightly as you can. Slice in half and enjoy!

Notes: 

Feel free to play around with the tahini and olive oil adjusting to suit your taste. You may like more tahini, or you may not have any on hand and can use olive oil in its place.

If you're looking to make this virtually fat free, use water in place of the tahini and olive oil.

Store hummus tightly covered in the refrigerator for up to six days. Makes about 1 1/2 cups.

Try this hummus with warmed corn tortillas or fresh sliced cucumbers, zucchini, carrots, bell peppers, etc. Thin a little more and use as a crema for tacos, enchiladas, and burritos. You can even use it in your salads! Hummus is so versatile and my new nut based cream replacements whenever possible!

Raw Sprouted Hummus

Yes, another chickpea recipe. I've wanted to do a raw hummus for awhile and thought it was time. Raw chickpeas have a much different flavor than the cooked ones I'm used too and at first I wasn't sure if I would like this. But you know what? It came out really well. Will I make this again...absolutely! They have a nice flavor alone but in a hummus they are spectacular! I've also been playing around with my juice pulp making crackers and this raw hummus was a perfect complement to my new obsession! I made this hummus about the same as I would regular hummus, except I added extra of everything to really get a good and flavorful raw sprouted chickpea hummus. 

We know cooked chickpeas are good for us but they are even better after sprouting. Sprouting unleashes their full potential. Water is the key to unlocking their rich source of nutrition. Germination is a life force and we can benefit by adding sprouted nuts and seeds into our daily lives. Once sprouted the protein content will increase by as much as 20%, nucliec acids by 30% and many vitamins by as much as 500% ...yes 500%. Pretty amazing! 

Best of all, it's really easy to sprout...it just takes a couple days of patience but it's worth watching your little seeds come to life and do their magic. You don't really need any special tools to sprout your chickpeas. I used a mason jar with a sprouting lid but any bowl or jar will do. Cheesecloth rubber banded around the top of a jar will work too if you don't have a sprouting lid. I've also sprouted without any lids and did just fine using my hand & fingers as a strainer. You could just as well use a simple colander after the initial soaking process; this will ensure maximum air flow and allow you to really rinse them well. The main points to sprouting is the initial overnight soaking, then rinsing thoroughly 2 - 3 times a day with purified water for two days. 

Once sprouted the beans will be at their highest potential and will give you excellent nutrition along with a wonderful hummus once everything is put together. The above picture is two days after the initial soak. Most of my beans sprouted very well, some only had little sprouts and some had none. You can expect various stages of sprouting and that is perfectly fine.

Raw Sprouted Hummus

Ingredients

• 1 cup dried garbanzo beans or 2 cups sprouted chickpeas 
• 2 heaping tablespoons tahini
• 2 heaping tablespoons extra virgin olive oil
• 2 large cloves garlic
• juice of 2 medium lemons
• 1/4 cup purified water, + more as needed to thin
• 1 tablespoon cumin
• 2 teaspoons coriander
• dash or two cayenne pepper, optional
• himalayan salt to taste

If starting with dried beans, place your beans in a large bowl and fill with purified water. The beans will double in size so be sure to cover and leave plenty of extra water for them to soak up, about 2 to 3 times as much water. Soak for 8 -12 hours. Rinse and drain thoroughly. Leave your beans anywhere at room temp and rinse and drain once every 8 - 12 hours for two days. Here is a great guide to sprouting garbanzo beans from the Sprout People for reference.

Place all your ingredients into your food processor/blender and blend until creamy. Taste for flavor adding anything extra you like. If adding more water, add 1 tablespoon at a time until desired consistency.

Enjoy however you like!

Spicy Lentil & Quinoa Wraps with Spicy Tahini Sauce

You may be familiar with the Spicy Lentil Wraps from Trader Joe's. They are one of four vegan wraps available at the moment, the other's being a Veggie Wrap, Falafel Wrap and Eggplant Wrap. I love all of these wraps with the Spicy Lentil Wrap and Falafel Wrap being my favorites. Out of them all the Spicy Lentil Wrap has the highest protein amount with 14 grams and is the one I usually grab for. Lentils are an excellent addition to your diet. Not only are they a great source of protein but also fiber, vitamin B and a few essential trace minerals your body needs to function well, all of this with very low fat. If you have a local Trader Joe's near you, check out the lentil wrap and the other wraps too. Also, take a look at this list of vegan products they have to offer. Items do change from time to time but this is a great list to get you started. A few other favorite grab-n-go items I love at Trader Joe's are the Lentil Soup with Ancient Grains, Black Bean and Corn Enchilada's, Tofu Spring Rolls and a few various salads.

I've wanted to do my own version of their Spicy Lentil Wrap and finally got around to it. I started with the ingredient list using lentils and bulgur wheat but really wanted to create a recipe that was gluten free. I was going to try an all lentil mix but once I shared my testing on Instagram, someone suggested that I use quinoa. Brilliant idea! Why didn't I think of that? ;) After trying a few batches with and without the quinoa, the quinoa was a keeper as it had the preferred texture. The mix is super versatile, easy to put together and can be stored in the fridge for up to a week or frozen if needed. I'm very happy to say that even my 'picky eater' daughter loved this. I actually made her a wrap using flour tortillas with no greens, only avocado, which she ate with no complaints. That is something of a miracle around here as we tend to be very different eaters!

As for the tahini sauce and chili paste, the sauce is pretty straight forward and is meant to be on the thin side. It can be used as a drizzle for each bite. It can also double as a salad dressing, or drizzled on steamed or roasted vegetables! The Trader Joe's chili paste uses a recipe that is made up of red pepper flakes that I just didn't get around to recreating, maybe I'll come back to it later, but rather decided to use ready made chili paste that I've been loving lately. I use the Huy Fong, Garlic Chili Paste or their plain Chili Paste. I love this stuff and have been steaming vegetables topping it with either of the chili paste as all the flavoring I need, maybe a dash of pink salt too. I definitely love my spicy food! If you haven't given it a try, I highly recommend it. It can be found in the Asian section of your grocery store or bought online. There's more to love about chili peppers than just the flavor, they are good for clearing congestion, fighting inflammation, boosting immunity, act as a topical pain reliever, help with weight loss and can stop cancer cells. If you can take the heat, get your spicy on!

Make yourself a wrap using lavash bread or go gluten free using warmed corn tortillas for tacos.

 Both are super hearty and filling!

Spicy Lentil & Quinoa Wraps with Spicy Tahini Sauce

Ingredients

Lentil & Quinoa Mix

• 3/4 cup red lentils, sorted and rinsed 
• 1/2 cup quinoa, rinsed
• 2 1/2 cups water, + more as needed
• 1 tablespoon grapeseed oil, optional
• 2 heaping teaspoons cumin
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon pink salt, or to taste
• 1 teaspoon red pepper flakes, optional
• 2 tablespoons chopped parsley
• 1 scallion, sliced

Spicy Tahini Sauce

• 1/4 cup tahini
• 1/2 cup water, + more as needed 
• juice of 1/2 lemon or 1 tablespoon
• pinch of pink salt
• pinch of red pepper flakes
• 1 tablespoon finely chopped parsley

to serve

• shredded cabbage or micro greens
• lavash bread or corn tortillas (flour tortillas work too)
• chili paste or sriracha (may fav chili paste)
• sliced avocado, for tacos (optional)

In a medium sauce pan, bring water, lentils, quinoa and oil to a boil, reduce heat to low, add in cumin, garlic & onion powder, salt and optional red pepper flakes, stir to combine, cover and simmer for 20 minutes. Remove from heat, add in chopped parsley and scallions, let rest for 10 minutes. If you feel it's too dry, add a couple tablespoons of water. Mixture should be creamy, not dry. Add extra spices to taste.

While lentil & quinoa mix is cooking, combine all the ingredients for the sauce in a small bowl. Set aside.

For the wrap, lay your lavash bread on a flat surface. Spread a tablespoon or so of chili paste about 1 1/2 inches from the edge on the first 1/3 portion from top to bottom, leaving an inch on both ends. Layer with about 1/4 cup lentil & quinoa mix and cabbage, fold over and roll. Slice in half and serve with a drizzle of tahini sauce on each bite.

For tacos, warm your tortillas, layer with lentil & quinoa mix, micro greens or cabbage, add chili paste and tahini dressing to taste and sliced avocado.

Notes:

Feel free to use all cabbage, or any greens that you like. I have used micro greens here because I had them on hand and for variation.

Lentil & quinoa mix makes about 3 cups. Refrigerate for up to a week or freeze for longer.

Tahini sauce makes about 3/4 cup. Store in refrigerator for up to a week. Great on salads, steamed or roasted vegetables too! If you prefer it to be thicker, use less water.

If you don't have quinoa available you can still pull this together using all lentils. 1 cup lentils to 2 1/4 cups water. If using brown/green lentils, cook at least 40-45 minutes.

Enjoy!