Colleen’s Chickpea Burgers with Tahini Sauce

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I was a vegetarian for six years before I became a vegan, and before I made the change, I thought that being vegan was just more than I was able to do. I had been inspired by Diet for a New America when I first became vegetarian, and though I agreed with the ethics of veganism, I made excuses for years before I decided to give it a real try. Finally, I made a deal with myself to eat a vegan diet for a month just to see if I could do it. I stocked up on soymilk, only available in the “big city” 60 miles away, and cooked all of my meals at home because there were no vegan-friendly restaurants in my small town. At the end of the month, I had lost weight and I felt better than I had in years. Unfortunately (or perhaps fortunately, as it turns out) I decided to celebrate making it through the month by ordering a veggie pizza with cheese. My stomach revolted. Cramps, frequent dashes to the bathroom, and an embarrassing churning in my gut spoke to me in a way my month of good health had not, and I realized, finally, that my body was better off on a vegan diet. I made the change and never looked back.

If Colleen Patrick-Goudreau‘s new book, The 30-Day Vegan Challenge, had been around in the early 1990's, maybe it wouldn’t have taken me so long to give veganism a chance, and maybe I would have been equipped with enough delicious recipes that I wouldn’t have wanted to “reward” myself with that pizza. Colleen believes that many people give up on veganism because that same perception that I had–that it’s too hard–holds them back. But with the right support, information, and guidance, they’d find that changing their diet is not as difficult as they feared. The 30-Day Vegan Challenge provides that support, answering every question a new vegan is likely to have and addressing every possible challenge, from how to eat when traveling to how to deal with social situations.

Because The 30-Day Vegan Challenge is meant to be a guidebook for future vegans, the recipes are easy and are perfect for those who are new to vegan cooking. Colleen hand-picked favorites from her previous cookbooks, and they include everything from scrambled tofu (and a great primer on how to use the different types of tofu) to chocolate mousse. Most recipes do use some oil, but Colleen points out that you can reduce it by sauteing in water instead. The photographs are gorgeously shot and styled, and if you were in any doubt as to the deliciousness of vegan cooking, you will be convinced by the beauty of the photos alone. The book is divided into 30 days’ worth of subjects so that you can read each one as you go or jump ahead to to a chapter like “Celebrating the Holidays” or “Packing Lunches for School and Work” as you need it.

If you’ve been thinking of going vegan but just haven’t felt ready to make the change, I truly believe that this book contains everything you need to get started. Because I’m so convinced that The 30-Day Vegan Challenge can make all the difference to those of you want to go vegan but just aren’t sure how to start, I’m going to personally give copies to two of my readers. So, if you are considering veganism and are ready to take the 30-day challenge, please leave a comment below letting me know by Thursday at noon Central. I’m afraid I have to limit this contest to people in the continental U.S. and to non-vegans. I’ll randomly draw two winners and announce them on my Facebook page. Thank you to everyone who entered to win a copy of this life-changing book. I chose 2 people at random and 1 extra just because. They are #42 Trish, #143 Jamie, and #178 Dawna. Wish I could afford a book for everyone!

I chose to make Colleen’s Chickpea Burgers with Tahini Sauce for our weekend “Sandwich Night,” and they were a big hit. My husband and daughter enjoyed the burgers on hamburger buns while I ate my in pita bread. They were very flavorful and the tahini sauce gave them a great tang. If you’re gluten-free, try replacing the bread crumbs with gluten-free crumbs, oatmeal, or quinoa flakes.

from The 30-Day Vegan Challenge

Colleen writes: Inspired by falafel, my version is much healthier since it forgoes the deep-frying typical of this Middle Eastern staple.

1 15-ounce can chickpeas (or 1 1/2 cups cooked), drained and rinsed1 yellow onion, finely chopped3 cloves garlic, minced1/4 cup chopped fresh parsley2 tablespoons tahini1 1/2 to 2 teaspoon ground cumin1 teaspoon ground coriander1/2 teaspoon salt1/8 teaspoon freshly ground black pepper1/4 teaspoon cayenne pepper1 teaspoon lemon juice1 teaspoon baking powder1 cup plain bread crumbs4 buns or pita pocketsHeat the oven to 400 degrees.Pulse the chickpeas in a food processor until thick and pasty. (You may mash them by hand, but it is a little more labor- intensive and time- consuming.) Transfer to a medium- size bowl.To the bowl, add the onion, garlic, parsley, tahini, cumin, coriander, salt, black pepper, cayenne pepper, lemon juice, and baking powder. Slowly add the bread crumbs until the mixture holds together. Add more bread crumbs, as needed. Shape into patties.Place on a nonstick cookie sheet and bake for 10–12 minutes, or until golden brown on the bottom. Using a spatula, flip each patty over, and cook for 10–12 minutes more until the other side is golden brown. Remove from the oven. Alternatively, you may fry the patties with a little oil in a pan on the stovetop.While the burgers are cooking, make the tahini sauce, below.Susan’s note: If your chickpeas seem too dry to form a paste, try adding water by the tablespoon until they become more “sticky.” If your burgers still don’t hold together, try pulsing the mixture a few times in the food processor.

Preparation time: 10 minute(s) | Cooking time: 25 minute(s)

Number of servings (yield): 8

Nutrition (per serving, burger only, no bun or sauce): 101 calories, 22 calories from fat, 2.7g total fat, 0mg cholesterol, 384.6mg sodium, 148.1mg potassium, 16.5g carbohydrates, 3g fiber, <1g sugar, 3.7g protein, 2.9 points.(Nutrition courtesy of FatFree Vegan Kitchen–any mistakes are mine.–SV)

Copyright © Colleen Patrick-Goudreau, The 30-Day Vegan Challenge, Ballantine Books, 2011. Reproduced by permission.

One 6-ounce container plain nondairy yogurt (I used 3/4 cup Wildwood Soy Yogurt)1 to 2 tablespoon tahini1/2 cucumber, peeled, seeded, and finely chopped1 to 2 teaspoon lemon juice1 teaspoon finely minced fresh parsleySalt and pepper to tasteIn a small bowl combine the yogurt, tahini, cucumber, lemon juice, parsley, salt, and pepper to taste. Chill for at least 30 minutes, and serve with the chickpea burgers, along with lettuce, tomato, and onion on a bun or in a pita pocket.

Preparation time: 5 minute(s) | Cooking time: 30 minute(s)

Number of servings (yield): 8

Nutrition (per serving): 16 calories, 8 calories from fat, 1g total fat, 0mg cholesterol, 2.8mg sodium, 42.1mg potassium, 1.3g carbohydrates, <1g fiber, <1g sugar, <1g protein, 0.5 points.(Nutrition courtesy of FatFree Vegan Kitchen–any mistakes are mine.–SV)

Copyright © Colleen Patrick-Goudreau, The 30-Day Vegan Challenge, Ballantine Books, 2011. Reproduced by permission.

It’s been fun reviewing vegan books for the past three weeks, but I’m ready to get back to creating my own recipes. I’ll be back soon with a new one!

Tagged as: book reviews, eat-to-live, higher-fat

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Aubergine and chickpea Curry

Sometimes when a recipe is really great, find that I have little to say that "do this".  Then, if you like food Indians in General and Baingan Bharta in particular, do this.  It is as good or better than what you find in a restaurant, but without much oil or, possibly, butter and it is certified delicious by my resident Eggplant-hater.

Prior to running off the coast of the kitchen, let me admit that Yes, I made baingan bharta and fundamentally added chickpeas.  Laziness is the reason why, my desire to usual for vegetables and proteins all in one dish that I do not do the dishes.  In this case, I could use some sides because this dish was so attractive, thus inducing appetite and yet so light that we all three still hungry after us had polished off the coast of the 4 portions of average size.  If plan to double the recipe or make some side dishes.  I suggest to red cabbage and peas with Cumin and Mustardseed, Kefta of cooked spinach, Tofu palak, bhindi masala or one of my Indian recipes.

Finally (boy, I just can't shut up), I really need to emphasize that you can get all the elements essential to almost any supermarket, but if you have an Indian grocery nearby, you can find asafetida and he ginger paste.  It is a necessity, but I find ginger paste to be a time of big-Eve, as well as a recipe for Eve when all my fresh ginger root seems to have become Tari, gnarled and downright scary in my fridge. You will find also cooler garam masala Indian store you will be in a supermarket, but not as fees as if do you it yourself. see the end of the recipe ingredients before you head on your shopping trip.

(printable version)

1 large Eggplant
1 medium onion, chopped
1/2 red pepper, seeded and diced
cumin seeds 1 1/4 TSP
1 1/4 TSP ground coriander
turmeric 1/2 tsp
asafetida 1/8 c. tea (or 1 clove of garlic, pressed)
1 box 14 ounces diced tomatoes (preferably fire roasted)
2 teaspoons ginger paste or minced ginger root
1/2 teaspoon of cayenne pepper or other hot red pepper (less or more to taste)
1 ounce 15 CDN (or 1 1/2 cup) cooked chickpeas, rinsed and drained
1/2 cup water
1/4 cup chopped parsley or coriander
1/4 TSP garam masala (start with less and add more to taste)

Preheat oven to 400F. Prick the eggplants with a fork several times and place on a cookie sheet. Bake for 40 to 45 minutes, until the Eggplant is poured and gentle throughout. Remove from oven and set aside until cool enough to handle. Peel and cut the Eggplant flesh.

Heat a skillet and then spray it slightly to vegetable oil. Add onion and cook until it begins to turn golden. Add the pepper and cook for a few more minutes. Delete a spot at the center of the Pan and sprinkle with seeds of cumin directly on the hot surface. Mix and porter toast for about one minute, until they become fragrant. Incorporate into peppers and onions and add coriander, turmeric, asafetida (or garlic), tomatoes, ginger paste, and red pepper. Add Eggplant and cook over medium heat, by pressing the eggplants with the back of a spoon to break large pieces, approximately 10 minutes. Add chickpeas and enough water or chick peas, cooking liquid to keep the wet blanket, mixture closely and turn the heat to low. Cook for at least 15 minutes, stirring periodically until the sauce has thickened and mixed flavours. (You can keep this flat on low until 45 minutes while prepare you the rest of your meal, but add additional liquid as needed and don't forget to stir, scraping the bottom.)

Just before serving, add the parsley (or coriander), garam masala and salt to taste. Serve with rice or bread.

Note: I used freshly garam masala, which is more flavorful because most store-bought mixtures; According to your mix of spices, you may need to add more to obtain good flavour. Garam masala recipes vary, but my current favorite is to combine the cardamom seeds 1 tablespoon black, 1 cinnamon stick (about 2 1/2 inches long), cumin seeds 1 teaspoon whole cloves nails 1 teaspoon black peppercorns to spoon. Grind in a mill coffee or spice until powder. Heat a pan small and dry. Add the spices and toast until this until fragrant, about 1 minute. Remove from heat, transfer to a bowl and leave to cool. Once cool, store in a jar sealed for future use.

Servings: 4

Nutrition (per serving): 208 calories, 16 calories from fat, 1.9 g total fat, 0 mg cholesterol, 548.5 mg sodium, potassium mg 634.6 41.7 g carbohydrate, fibre 11.6 g, 8.4 g of sugar, 8.3 g protein, 3.5 points (not the equivalent of PointsPlus of Weight Watchers).

Copyright: Susan neighbor 2011. All rights reserved. Please do not repost recipes or photos to other Web sites.

Marked as: CORE -eat-live, Eggplant, gluten-free

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