If you are someone who likes something portable to eat but you don’t want to buy processed garbage, then try this out. I think this recipe is pretty quick and easy to make, (AND DELICIOUS!) and the great thing about it is you can take it for lunches all week, and there is no heating required. It keeps pretty well in the fridge for about 5 days. Just don’t pre-load the filling into the wraps (if you’re using wraps) until the night before you’re eating it because otherwise it could make for a soggy lunch.
I was inspired by a recipe I found for a vegetarian chickpea sandwich filling on allrecipes.com and tweaked it to make it vegan (and full of good stuff). This recipe can be flexible with the kind of veggies you use. I like to stick with crunchy veggies like fresh cucumber, celery, carrot, and I’ve recently subbed in bell peppers which worked really well too. Use what you have kicking around, add more, whatever you like!
I hope you enjoy as much as I do!
Vegan Chickpea Wrap (or Sandwich) Filling
Makes ~6 large servings – lasts basically all work week for my hubby and me, so you can cut the recipe in half if you don’t need so much.
- 2 (19 ounce) cans garbanzo beans, drained and rinsed, then mashed
- 2 stalks celery, chopped
- 1 small onion, chopped – green or red onion would probably work well too
- 2 carrots, chopped finely
- ¼ cup hemp hearts (optional)
- ½ cup chopped cucumber
- 2 tablespoon veganaise (I use Earth Island Grapeseed Veganaise, for those in Canada I buy this at Superstore, natural foods isle where they keep the refrigerated stuff) – if you’re not down with veganise, perhaps mashed avocado would work just as well? It would just turn a bit brown throughout the week.
- lemon juice of 1 lemon
- 2 teaspoon dried dill weed
- Optional: add 2 teaspoons of curry powder (you can do this to change it up if you make the recipe regularly)
- salt and pepper to taste
- put in a wrap, with sprouts and/or greens of choice
- Drain and rinse chickpeas (garbanzo beans). Pour chickpeas into a medium size mixing bowl and mash with a fork or potato masher.
The photos show a bit of a backwards order. I got too excited about photographing this which caused me to forget to mash the chickpeas first, separately.
Thankfully I had everything neatly separated for photographing, so I made do and mashed the chickpeas off to the side, then combined everything.
- Mix in celery, onion, carrots, hemp hearts, cucumber, veganaise (to taste), lemon juice, dill, salt and pepper to taste.
- Add filling to a wrap with alfalfa sprouts/greens.
Poor photography 😦 I kept forgetting to take a photo of the finished wrap so I had to take this on my phone. Forgive the injustice to this delicious wrap!
Enjoy the fresh flavors!
I’ve tried a few different non-dairy yogurts since becoming vegan (soy, coconut..), but there hasn’t been anything I have been overly fond of. I came across a new product when shopping at an organic market – Amande Almond yogurt! I like the flavor and texture; it’s a good find. It’s not packed full of sugar but has a nice sweet taste. You also get a good sized tub for the price, unlike the coconut yogurt. Make sure if it looks liquidy, just give the whole tub a good stir. The good stuff hangs out in the liquid so don’t dump it out!
Just wanted to share my discovery!
I think I will only make this cookie or versions of this cookie from now on. These not only taste amazing but they are full of purely good stuff. They don’t contain flour of any kind (gluten free!), no oil, and low amounts of natural sugar, plus they are packed with protein and other healthy nutrients! I would call this a Supercookie!!
Thanks Peas and Thank You for another great recipe!
- 3 T. flax seeds (ground into meal) or buy pre-ground flax seeds
- 3/4 c. non-dairy milk (I used unsweetened plain Almond milk)
- 2 c. old fashioned oats
- 1/4 c. sunflower seeds
- 1/4 c. pepitas – chopped if desired (these are the inner part of a pumpkin seed)
- 1/4 c. chopped almonds (I pulsed whole almonds in my mini blender)
- 1/4 c. raisins
- 1/4 c. dark chocolate chips
- 1/2 c. vanilla protein powder (I used Vega One All In One Nutritional Shake powder, Vanilla Chai flavor – has no added sugar and amazing flavor!)
- 3 T. honey (I used about 4 Tbsp agave)
- 3/4 t. salt
- 1/4 t. vanilla
- stevia to taste (I used 2 packets I believe which is 4 tsp – but add a bit, mix, taste, and see how you like the flavor. Adjust sweetness if necessary)
- Preheat oven to 350 degrees.
- In a small bowl, combine ground flax with milk and set aside.
- In a large bowl, combine remaining ingredients.
- Add flax mixture to dry ingredients and stir until combined.
Look at all that whole food goodness!
- The mixture will seem a bit dry, but will hold together when forming the cookies.
The mixture likes to make your hands pretty sticky. Be patient when forming the cookies, it's worth it 🙂
- To make cookies, spoon dough into your hands and pack cookies. Ration the dough so you can make 12 cookies. Place the cookies on a cookie sheet that has been sprayed with cooking spray or lightly greased.
- Bake for 6-8 minutes, until cookies are slightly browned. Let them cool completely on the pan before transferring to an airtight container.
They don't look much different when baked, and are super chewy and soft
I hope you enjoy these healthy treats as much as we do!
In my pre-vegan days, one of my faves was always chicken fingers with honey dill sauce. They are fried, crunchy and salty – come on, who doesn’t enjoy that!? Thankfully there are so many products out there to satisfy these cravings – you don’t need to break down and eat animal parts. I gave the Gardein Crispy Tenders a try. Craving satisfied!!
I find any craving you have – it’s all about the texture and nutrients!! We don’t actually crave meat, cheese, and eggs, we crave things like salt, fat, sugar, carbs, protein, etc. Get the true craving correct and it’s easy to satisfy 🙂
I made honey dill sauce to go with the crispy tenders from veganaise, dill, and honey/agave. Just spoon out a glob of veganaise, add a bit of honey or agave until it’s the right color, sprinkle as much dill as you like, and stir.
These make me a happy girl!!
I have a smoothie for breakfast almost every morning, so I stock up on a variety of non-dairy milk to always have on hand for smoothies. They have a good shelf life so why not stock up, especially when anything goes on sale.
I use unsweetened varieties in my smoothies – the fruit is sweet enough, so there is no need to add any sugar. I use the sweetened variety for coffee. If you’ve never tried Hemp milk it is definitely worth looking into; it has great nutritional content including plenty of calcium, Omega 3’s and 6’s to name a few.
When I make a smoothie, I don’t use a recipe. I basically just throw in frozen fruit and whatever else I feel like that morning, and then add enough liquid (non-dairy milk) to make a nice thick consistency smoothie. Start off with a little liquid and keep adding if it’s not blending well due to not having enough liquid. If you’ve never made your own smoothie, you get the hang of it after making a few.
Recently I’ve started adding greens into my smoothies. You can not taste them at all and it’s also a great way to not only get your greens, but use up whatever you have in the fridge!
Kale, spinach, berry blend, banana, almond milk, Vega Whole Food Optimizer (Vega One)
Usually my smoothies include Vega One (formerly Vega Whole Food Optimizer), which is a plant based nutritional supplement. You can put whatever fruit, etc. into the smoothie and it always takes on the flavor of Vega One. Meaning you could probably put a ton of greens in the smoothie and it will still have the Vega One flavor. I also put things such as cooked oats, flax and sometimes natural peanut butter in the smoothie also. So experiment with whatever you have!
Ever since making a quick guacamole for the Roasted Chickpea Tacos, I think I’m becoming obsessed with guacamole. So I wanted to make a sandwich and incorporate it. I bought some fresh ciabatta bread (one of those long loafs) and this is what I came up with – a toasted sub with guacamole, melted Daiya cheese, lettuce, cucumber, Tofurky smoked “turkey” slices, and Tempeh bacon. It tasted better than any sub you would get from Subway!
Quick Guacamole - mash avocado, a bit of salsa, onion & garlic powder, and a good squeeze of lime juice
And now the sub…
After cooking Tempeh bacon
Full of meaty and fresh flavor…oh so satisfying!
Yes I said it…Vegan bacon cheese burgers?? Yup. This is possible with a Yves veggie patty, Tempeh bacon and Daiya cheese!! It was pretty satisfying. The veggie bacon smelled so good when I was grilling it up, like the meat version!
The bacon of course didn’t have the texture of actual bacon, but when you put it all together as a burger I really enjoyed it. One veggie bacon burger was very filling for me as well.
Vegan Bacon burger with mustard, Veganaise, ketchup, on whole wheat thin buns
My next posts will be actual home made cooking after having the chance to meal plan, grocery shop, and cook like crazy this weekend. Stay tuned…
As I mentioned before, this week is one of those lazy weeks with not much cooking involved. I’ve always loved sushi and had a craving. It’s not the healthiest thing to have, but it’s not like I eat it every day.
The roll in the photo had tempura yams in it, and a teriyaki sauce with sesame seed on top. I found the texture of this one to be like meat and it reminded me a bit of a salmon or tuna roll. I really enjoyed this one!
I am going to start writing my meal plan soon for the week so I can come up with a grocery list and go grocery shopping. I love making new recipes and never really eat the same thing week to week (which definitely ensures I don’t get bored of vegan food); I came across a post from Peta’s website with a two week vegan meal plan. It looks pretty good! I might try a recipe or two.
Any time I find a new recipe that looks good I save it on my computer as a document. Then when I want to decide what I’d like to add to a weekly meal plan, I just browse my own “electronic catalog” of recipes and pick what I want! It works out really well for me.
Do you make meal plans?
A typical Sunday in our kitchen
I’ve found the best way to ensure you eat healthy and have vegan food convenient is to plan meals and cook only once a week (usually). It’s a bit of effort, however it pays off and makes food choices easy during the week, rather than coming home from work exhausted and not wanting to cook anything. This way I also normally don’t eat much processed food as well AND it saves money, because you only buy what you need and don’t end up with a fridge full of rotten veggies.
Doing the grocery shopping on Saturday and getting the veggies prepped, then cooking on Sunday seems to work best for me (I work Monday to Friday). Weekends get busy too but I usually make this a priority. I think your health should come first!
The image above is from last Sunday. There is usually something going in my slow cooker, something in the oven, and usually most of the elements on the stove top have something going as well. This photo is after some cleaning – it usually looks even crazier than this.
This week is going to be mostly easy stuff because of being away from home on the weekend. There are good vegan convenience foods out there. You have to be flexible sometimes and the reality is I can’t ALWAYS cook. For this week we are having things like: Yves meatless “chicken” burgers, Tofurky pepperoni pizza (with veggies from our fridge cut up and thrown on top), salads, stir fry with brown rice or quinoa (frozen Asian veggies and canned chickpeas are so handy to throw in the stir fry), canned lentil soup, brown rice pasta with vegetarian bolognese sauce, cut up sweet potatoes – onions – peppers – and olive oil and spices roasted in the oven, and veggie soup which I added veggie broth to and cooked quinoa in it to make it a heartier soup.
I’ll be cooking this weekend, so I will make a post after the Sunday “cook-a-thon” (as I call them) and have pictures and recipes to share, showing what I will be eating the following week!