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dining in
INGREDIENTS:
F Easy Vegan Shepherd’s Pie
2 tbsp. olive oil
1 large sweet onion, diced
3 stalks celery, chopped
2 medium carrots, peeled and
chopped
16 oz. fresh mixed mushrooms,
chopped
Fresh chopped herbs to taste (1
spring each of rosemary, thyme,
and sage or other herbs of choice)
2 tbsp. gluten-free flour
1 tbsp. smoked paprika
3 tbsp. tomato paste
1/2 cup red wine
2 cups veggie broth
Sea salt and pepper, to taste
2 cups frozen peas
1. Preheat the oven to 350°F
Easy Vegan Shepherd’s Pie T
Shepherd’s pie may just be the ultimate
comfort food. This plantbased
version uses a pound of mixed
mushrooms to recreate the earthy
flavor of lamb or beef. A topping of
creamy mashed potatoes is the proper
foil to the rich filling. You can also
make it ahead of time, or in an Instant
Pot for maximum convenience.
2. Place the chopped potatoes in a large pot and fill it with water enough to cover
them. Place the pot on the stovetop over medium heat and bring to a boil. Cook until
fork-tender, then drain.
3. Add in the vegan butter and using a potato masher, mash until fluffy. Season with
sea salt and pepper, to your taste. Put the lid back on to keep the mashed potatoes
warm until ready to use.
4. Heat oil in a large oven-safe pot over medium heat. Add onions, celery, carrots,
and sauté until softened, about 5-6 minutes. Add the mushrooms and cook, stirring
occasionally, for about 5 more minutes.
5. Stir in the flour, paprika, Worcestershire sauce, and tomato paste.
6. Pour in the wine and using a silicone spatula, scrape any brown bits from the bottom
of the pan. Bring to a boil and cook until the wine is reduced by half.
7. Add in broth and mix well to dissolve the flour and to start forming the gravy.
8. Add in herbs and lower the heat to a simmer. Continue to simmer until the sauce thickens.
9. Add in frozen peas and season with salt and pepper to taste.
10. Turn the heat off and spread the mashed potatoes evenly on top of the stew. Transfer
the pot to the oven and bake for about 10 minutes, until bubbly, then broil for 2-3
minutes until nice and golden on top.
Prep time: 15 minutes Cook time: 40 minutes
Full of color, texture, and other goodies, this stuffed
hummus pita can be customized based on your favorite
ingredients (or whatever’s in the refrigerator). Roast the
veggies and set aside before assembling the ultimate pita
pocket sandwich, using lemon zest, herbs, pine nuts, and
hummus.
INGREDIENTS:
1 (4-inch) piece English cucumber,
cut into 9 or 10 slices
10 grape tomatoes, various colors,
halved lengthwise
6 small or 3 large cauliflower florets,
ideally purple
1 1/2 teaspoons extra-virgin olive oil
1/8 teaspoon sea salt
1/8 teaspoon sumac or paprika
1/3 cup hummus of choice
1 (4-ounce) fluffy whole grain pita,
split into 2 rounds, or 2 pieces
(2 ounces each) whole grain naan
Meatless made easy
1 Tbsp. vegan Worcestershire sauce
FOR THE MASHED POTATOES:
6 (about 2 lbs.) Yukon gold potatoes,
peeled and chopped
3.5 fl. oz. non-dairy milk of choice
1/4 cup vegan butter
This vegan chorizo
quesadilla shows
the power of plantbased
cooking.
Adding smoky spices
like chile powder
and cumin elevates
the flavor of premade
vegan chorizo
to new heights.
INGREDIENTS:
F Vegan Chorizo Quesadillas
Vegan Chorizo Quesadillas T
This quick and easy
recipe makes a perfect
snack, lunch or
dinner. Use your favorite
vegan cheese,
whether that’s vegan
shredded mozzarella,
a Mexican
blend, pepper jack,
Monterey jack, cheddar, or your favorite melting cheese.
1 tablespoon olive oil
1 cup bell pepper diced (colors of
choice)
1 cup canned black beans, rinsed and
drained
1/2 cup corn (canned, frozen or fresh)
1/2 cup onion, diced
2 cloves garlic, minced or crushed
1/2 cup cooked vegan chorizo of
choice
1 teaspoon cumin
1 teaspoon chili powder
Tastic spice to taste
1/4 cup chopped cilantro
4 medium flour tortillas
2 cups shredded vegan cheese
1. Heat 1 tablespoon oil in a medium pan over medium-high heat. Add the oil, bell
peppers, black beans, corn, onion, cumin, chili powder, salt, and pepper. Season with
Tastic spice and cook for 3-4 minutes or until the bell peppers and onions of softened.
Turn off heat and stir in the cilantro.
2. In a clean skillet over medium heat, add a flour tortilla. Top with cheese, cooked
veggies mixture, chorizo and another layer of cheese. Place another tortilla on top
and cook, flipping once, until golden on both sides, about 3 minutes per side. Repeat
with remaining ingredients.
3. To make the sour cream cilantro sauce, whisk all ingredients together in a medium
bowl until combined.
SOURCE: Chef Jumoke Jackson
F Toasted Stuffed Hummus and Roasted Cucumber Pita Sandwich
Toasted Stuffed Hummus and Roasted Cucumber Pita Sandwich T
1/2 teaspoon
grated
lemon zest
2 tablespoons
chopped
fresh herb
mixture,
such as mint
and basil
2 teaspoons
pine nuts,
ideally pantoasted
1 1/2 teaspoons extra-virgin olive oil
1/3 cup fresh microgreens of choice
1. Make the roasted veggies: Preheat the oven to 450°F. Brush or toss
cucumbers, tomatoes, and cauliflower with the olive oil. Roast until
browned, about 15 minutes. Sprinkle with salt and sumac. Set aside.
2. Make the hummus sandwich: Spread hummus onto cut sides
(insides) of both pita rounds. Top one round with lemon zest,
herbs, pine nuts, and roasted veggies. (Note: Cut cauliflower into
smaller pieces, if need be.) Press remaining pita round, hummus
side down, on top to form a sandwich.
3. Fully preheat a cast iron or other stick-resistant skillet over medium-high
heat. Brush skillet with half of the oil (3/4 teaspoon), place
pita sandwich into the skillet, and brush remaining half of oil (3/4
teaspoon) on pita top. Pan-cook until crisp and toasted as desired,
about 1 1/2 to 2 minutes per side. Flip sandwich during cooking by
transferring it with a pancake turner/large spatula to a plate, place
another plate on top, flip over, then transfer back into skillet.
4. Stuff with the microgreens, cut in half with a bread knife, and
enjoy warm.
Prep time: 15 minutes Cook time: 20 minutes Serves 1
FOR THE SOUR CREAM CILANTRO SAUCE:
1/2 cup vegan sour cream
1/4 cup vegan mayo or replace
with vegan sour cream or vegan
unsweetened yogurt
1/4 cup cilantro, minced
Juice of 1/2 lime
1 tsp olive oil
Tastic spice to taste
OPTIONAL TOPPINGS/ADD-INS:
Mashed avocado
Chopped tomatoes
Chopped sautéed mushrooms
SOURCE: Jackie Newgent, RDN, CDN
28 WEST COAST WOMAN MARCH 2023