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 />
* Mexicali Wraps<br />
Tempeh, found in health food and Asian food markets, is a delicious soy- or other grain-based fermented food<br />
that contributes <strong>to</strong> hearty dishes for those used <strong>to</strong> eating meat. Combined with the corn <strong>to</strong>rtillas, this is a unique<br />
“perfect protein” meal.<br />
1 Tbsp. coconut or extra virgin olive oil<br />
1 large yellow onion, diced<br />
1 green bell pepper, diced<br />
1 orange or red bell pepper, diced<br />
1 can diced <strong>to</strong>ma<strong>to</strong>es, with juice<br />
½ tsp. red pepper flakes<br />
2 cloves garlic, finely chopped<br />
2 tsp. chili powder<br />
1 tsp. ground cumin<br />
½ tsp. sea salt<br />
freshly ground black pepper, <strong>to</strong> taste<br />
<strong>12</strong> oz. soy tempeh, cut in<strong>to</strong> thin strips 3" long<br />
10 corn <strong>to</strong>rtillas<br />
1 C shredded pepper jack cheese<br />
½ C cilantro, chopped<br />
Sauté the onions and bell peppers in a large skillet over medium-high heat for 3 min., adding the garlic for the<br />
last minute. Add the <strong>to</strong>ma<strong>to</strong>es, red pepper flakes, chili powder, cumin, salt, and pepper. Stir, cover, and cook<br />
for 8 min. Remove the lid and place the tempeh pieces in<strong>to</strong> the sauce, then fold <strong>to</strong>gether gently. Cover and<br />
simmer on low for 3 min.<br />
Just before serving, wrap the <strong>to</strong>rtillas in a clean dish <strong>to</strong>wel and heat in a microwave oven until hot, about 1 min.<br />
Fold the tempeh and sauce in<strong>to</strong> the <strong>to</strong>rtillas, and sprinkle with the cheese and cilantro. Serves 6-8.<br />
180 <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong><br />
© Copyright Robyn Openshaw