12 Steps to Whole Foods
Making Plant-Based Main Dishes * Mexicali Wraps Tempeh, found in health food and Asian food markets, is a delicious soy- or other grain-based fermented food that contributes to hearty dishes for those used to eating meat. Combined with the corn tortillas, this is a unique “perfect protein” meal. 1 Tbsp. coconut or extra virgin olive oil 1 large yellow onion, diced 1 green bell pepper, diced 1 orange or red bell pepper, diced 1 can diced tomatoes, with juice ½ tsp. red pepper flakes 2 cloves garlic, finely chopped 2 tsp. chili powder 1 tsp. ground cumin ½ tsp. sea salt freshly ground black pepper, to taste 12 oz. soy tempeh, cut into thin strips 3" long 10 corn tortillas 1 C shredded pepper jack cheese ½ C cilantro, chopped Sauté the onions and bell peppers in a large skillet over medium-high heat for 3 min., adding the garlic for the last minute. Add the tomatoes, red pepper flakes, chili powder, cumin, salt, and pepper. Stir, cover, and cook for 8 min. Remove the lid and place the tempeh pieces into the sauce, then fold together gently. Cover and simmer on low for 3 min. Just before serving, wrap the tortillas in a clean dish towel and heat in a microwave oven until hot, about 1 min. Fold the tempeh and sauce into the tortillas, and sprinkle with the cheese and cilantro. Serves 6-8. 180 12 Steps to Whole Foods © Copyright Robyn Openshaw
Making Plant-Based Main Dishes Tabbouleh Wraps ½ head romaine lettuce, washed and whole leaves set aside for wraps ½ C medium or fine bulgur (a whole grain, found at health food and grocery stores) 1 C water 1 cucumber, finely chopped ½ large red onion, finely chopped ½ C fresh parsley, finely chopped ¼ C mint leaves, finely chopped (or 2 Tbsp. dried mint leaves) ¼ C fresh dill weed, finely chopped (or 2 Tbsp. dried dill) 3 large Roma tomatoes, finely chopped 1 celery stalk, finely chopped ¼ tsp. ground allspice ¼ tsp. sea salt ¼ tsp. freshly ground pepper ¼ tsp. red pepper flakes ¼ tsp. dried kelp 3 oz. feta cheese, crumbled ¼ C extra virgin olive oil ¼ C fresh lemon juice In the morning, bring the water to a boil in a saucepan, add the bulgur, then turn off the heat and cover with a tight-fitting lid. Put the pan in a 350° preheated oven, then turn off the oven. Let the pan sit in the oven all day in order to steam. (Alternatively, bring the water to a boil, add the bulgur, reduce the heat, and simmer on low for 30 min.) Shake the lemon juice, olive oil, and seasonings together in a pint jar. Add all the other ingredients to the bulgur and toss. Toss in lemon juice/olive oil mixture. Scoop the mixture into romaine lettuce leaves to serve. Serves 6 (2-3 wraps each). © Copyright Robyn Openshaw 12 Steps to Whole Foods 181
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Making Plant-Based Main Dishes<br />
Tabbouleh Wraps<br />
½ head romaine lettuce, washed and whole leaves set aside for wraps<br />
½ C medium or fine bulgur (a whole grain, found at health food and grocery s<strong>to</strong>res)<br />
1 C water<br />
1 cucumber, finely chopped<br />
½ large red onion, finely chopped<br />
½ C fresh parsley, finely chopped<br />
¼ C mint leaves, finely chopped (or 2 Tbsp. dried mint leaves)<br />
¼ C fresh dill weed, finely chopped (or 2 Tbsp. dried dill)<br />
3 large Roma <strong>to</strong>ma<strong>to</strong>es, finely chopped<br />
1 celery stalk, finely chopped<br />
¼ tsp. ground allspice<br />
¼ tsp. sea salt<br />
¼ tsp. freshly ground pepper<br />
¼ tsp. red pepper flakes<br />
¼ tsp. dried kelp<br />
3 oz. feta cheese, crumbled<br />
¼ C extra virgin olive oil<br />
¼ C fresh lemon juice<br />
In the morning, bring the water <strong>to</strong> a boil in a saucepan, add the bulgur, then turn off the heat and cover with a<br />
tight-fitting lid. Put the pan in a 350° preheated oven, then turn off the oven. Let the pan sit in the oven all day<br />
in order <strong>to</strong> steam. (Alternatively, bring the water <strong>to</strong> a boil, add the bulgur, reduce the heat, and simmer on low<br />
for 30 min.)<br />
Shake the lemon juice, olive oil, and seasonings <strong>to</strong>gether in a pint jar. Add all the other ingredients <strong>to</strong> the bulgur<br />
and <strong>to</strong>ss. Toss in lemon juice/olive oil mixture. Scoop the mixture in<strong>to</strong> romaine lettuce leaves <strong>to</strong> serve. Serves 6<br />
(2-3 wraps each).<br />
© Copyright Robyn Openshaw <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong> 181