This year, we hosted four workshops focused on Eating Right When Your Budget’s Tight. Whether you were unable to attend or want to try something new, these plant-based recipes are all great additions to your collection!
Elizabette at Cooking Alchemy put together four amazing meals for each of the seasons. The recipes use Mariposa’s Co-op Basics list and seasonal produce to make a nutritious, affordable meals for you and your family. We’re looking forward to hosting more of these informative and fun workshops in the new year!
Spring Equinox Salad Bowl and Wrap
Ready in 45 minutes
Serves 10
Dressing/Marinade:
½ cup extra virgin olive oil
¼ cup balsamic vinegar
¼ maple syrup (or raw honey)
2 cloves garlic
1 teaspoon black pepper
1 teaspoon sea salt
Salad:
2 cups of arugula
2 cups of spring mix
1 cup shredded carrots
1 medium cucumber
2-4 Portobello mushrooms
1 cup of chickpeas
1 cup olives
1 handful of pea shoots (optional)
Flatbread:
3 cups of all-purpose flour
1 cup of warm water
1 teaspoon of baking soda
2 teaspoons baking powder
2 cloves garlic
2 tablespoons safflower oil
1 teaspoon sea salt
1 teaspoon black pepper
Preparation
Rinse all fresh produce ingredients. Mince garlic.
Shred carrots and slice cucumbers.
In a large mixing bowl, add arugula, spring mix. Add carrots, cucumbers, chickpeas and olives and toss well.
In a small bowl, whisk extra virgin olive oil, balsamic vinegar, maple syrup, minced garlic, black pepper and sea salt and set to the side.
In a medium bowl, mix flour, salt, black pepper, baking soda, baking powder.
Add safflower oil and warm water. Knead well until smooth ball of dough is formed.
Divide into 10 pieces. Stretch and roll each ball of dough into medium-sized circles.
Pre-heat pan or griddle on medium flame.
Brush with olive oil and transfer to pan or griddle. Flip and brush with olive oil. Cook 2-3 minutes on each side.
Dress salad and toss well. Add salad to center for flatbread, garnish with pea shoots and gently wrap. Enjoy!
Summer Lettuce Wraps w/ Cherry Vinaigrette
Ready in 45 minutes
Serves 20-25
Ingredients:
1/2 cup olive oil
1/4 cup maple syrup
2 tablespoons lime juice
4 tablespoons lemon juice
2 tablespoons Dijon mustard
2 handfuls pea shoots (optional)
3 tablespoons minced garlic cloves (6-8 cloves)
2 tablespoons dried parsley
1 tablespoon dried thyme
1 tablespoon oregano
1 tablespoon chili-lime rub (or favorite blend)
2 (16oz) blocks of firm tofu
2 heads of butterhead lettuce
1 cup quinoa (2 cups pre-cooked)
1 cup dried black beans (or 1 can)
4 ears of corn (or 2 cups frozen)
2 cucumbers sliced
2 cups shredded carrots
2 cups cherry tomatoes (halved)
1 pint pitted cherries
1 cup chopped scallions
2 cups whole almonds
2 tablespoons flax seed gel (or egg replacer)
Preparation:
Quinoa, black beans, corn salad
In a small skillet, saute green onions and 2 tablespoons garlic in 2 tablespoon olive oil.
Boil corn, let cook. With a sharp knife, remove corn from cobs.
Mix with pre-cooked quinoa, black beans, and season with chili-lime spice rub. Squeeze juice of 1/2 lime, add salt to taste, and set aside.
Herb-almond crusted tofu
Pre-heat griddle and coat lightly with 2 tablespoons olive oil.
Mix flaxseed meal with 6 tablespoons of water until gel is formed.
Ground almonds in spice grinder, transfer to bow. Add parsley, oregano, thyme, garlic, 1/4 teaspoon of sea salt and mix well.
Strain, slice tofu, dip in flaxseed gel, lightly coat with almond meal breadcrumbs.
Place on pre-heated griddle, 5-7 minutes on each side or until golden brown. Remove and let cool
In a large bowl, toss chopped spinach, halved tomatoes, sliced cucumber, and shredded carrots.
Dressing
In a blender add 1 cup pitted cherries, 2 tablespoons Dijon mustard, 1 clove garlic, 1 tablespoon thyme, 4 tablespoons lemon juice, 4 tablespoons maple syrup, 2 tablespoons olive oil, and salt to taste.
Assembly
Remove outer leaves from butterhead lettuce and rinse well.
Fill each leaf with salad, quinoa, black beans, and corn mixture, top with a slice of herb-almond tofu.
Drizzle with cherry vinaigrette. Garnish with pea shoots. Enjoy!
Mushroom Tacos w/ Peach Salsa and Avocado-Lime Crema
Ready in 45 minutes
Serves 12-15
Ingredients:
3-4 limes
½ cup olive oil
½ cup water
1 bunch cilantro
2 teaspoon sweet paprika
1 teaspoon smoked paprika
1 tablespoon ground cumin
1 teaspoon tumeric
1 teaspoon ground clove
½ teaspoon ground cayenne
1 bay leaf
2 tablespoons sea salt
Pea shoots to garnish (optional)
12 corn tortillas
1 (16 oz) can pinto beans
1 (16 oz.) can coconut milk
½ lb. Shitake mushrooms
½ lb. Crimini Mushrooms
½ lb. White Mushrooms
2 large ripe avocados
4 ripe peaches
1 head of lettuce
2 medium onions
1 bulb garlic (6-8 cloves)
2 jalepeno peppers
Preparation:
Mushroom Meat:
Rinse, towel dry and dice shitake, crimini, and white mushrooms and set aside.
Pre-heat frying pan.
Dice one onion, mince 3 garlic cloves, saute in 2 tablespoons of olive oil and add mushrooms.
Cook down until water much of water is lost. Add 1 teaspoon smoked paprika, 1 teaspoon sweet paprika, ½ teaspoon, cayenne and 1 teaspoon of salt.
Refried beans:
Strain beans.
Pre-heat sauce pan, saute ½ chopped onion, 3 minced garlic cloves in 2 tablespoons of olive oil.
Add beans, ½ cup water, tumeric, cumin, paprika, bay leaf, clove and 1 teaspoon salt. Gently mash beans with a fork and simmer on low heat.
Peach Salsa:
Cut peaches in half, discard seed and dice into a medium mixing bowl.
Add to ½ diced onion, 2 cloves of minced garlic.
Add de-seeded and chopped jalepeno peppers, juice of one lime, ¼ cup chopped cilantro, and salt to taste.
Avocado-Lime Crema:
Cut avocados in half, remove seed and skin.
Open coconut milk and separate cream from water into a small bowl.
Add avocado, juice of 2-3 limes, 2 tablespoons of coconut cream, salt to taste to blender and process until a smooth consistency is reached.
Final touches:
Finely Shred lettuce.
Warm corn tortillas and place in warmer for later use.
For each tortilla, spread a thin layer of refried beans, add approx. a tablespoon of mushroom “meat” and peach salsa, drizzle avocado-lime crema and top with shredded lettuce and pea shoots (optional). Enjoy!
Solstice Rice Bowl with Mushroom Sauce
Ready in 45 minutes
Serves 8-10
Ingredients:
2 cups vegetable broth
Juice of 2 limes
1 tablespoon coconut oil
2 tablespoons olive oil
2 tablespoons sesame seed oil
4 tablespoons maple syrup
2 tablespoons cornstarch (or tapioca, arrowroot)
¼ cup of water
Pinch of cayenne
2 teaspoons pink salt (to taste)
pea shoots (garnish)
2 cups brown rice
1 head of cauliflower
2 cups beets
6 cups of spinach
1 bunch of carrots
2 cups shiitake mushrooms
½ cup ground pumpkin seeds
3-4 stalks of scallions
½ small onion
4 cloves of minced garlic
1 tablespoon grated ginger
1 tablespoon tomato paste
Preparation
Rice:
Bring 4 cups of water to a boil. Add 2 cup of brown rice. Simmer on low heat.
Vegetables:
Wash all vegetables. Peel and slice beets. Peel and dice carrots. Chop cauliflower into small florets. Chop spinach and set aside.
Add 1 teaspoon coconut to a preheated pan or wok, add 1 tablespoon of garlic, diced onions.
Saute, add and lightly toast ground pumpkin seeds. Mix in spinach. Add salt to taste. Transfer to a bowl and let cool.
Separately steam/cook remaining vegetables for 10 minutes or until golden brown. Add 2 tablespoons water and cover with lid. Add salt to taste, transfer to bowls and let cool.
Sauce:
Preheat a small saucepan. Add sesame seed oil, minced garlic, minced ginger, and chopped scallions.
Add shitake mushrooms and saute for 10 minutes.
Remove from heat and transfer to a blender. Add vegetable broth, tomato paste, lime juice, and maple syrup (or other liquid sweetener).
Transfer to pre-heated saucepan.
In a small bowl, mix cornstarch and water, and add it to sauce, along with salt to taste.
Assembly
For each bowl, add ½ cup of rice to the center, spinach & pumpkin and vegetables. Drizzle mushroom sauce. Garnish with pea shoots. Enjoy!