Read THE CHINA STUDY QUICK & EASY COOKBOOK Online
Authors: Del Sroufe
THE CHINA STUDY QUICK & EASY COOKBOOK (19 page)
I rarely ever buy packaged veggie burgers at the store. They usually have too much added fat and not much flavor. Why would I go for store-bought when I can make these flavor-packed burgers in less than 30 minutes?
1 cup water
½ cup bulgur
1 cup canned fat-free refried beans
1 tablespoon granulated onion
3 tablespoons arrowroot powder
1½ tablespoons low-sodium soy sauce or tamari
1 tablespoon ground cumin
3–4 tablespoons cornmeal, for baking
4 whole grain burger buns, toasted
1 cup salsa
1 small red onion, sliced
1 avocado, sliced
1.
Bring the water to a boil in a small pot and add the bulgur. Bring the pot back to a boil, turn the heat off, and cover the pot with a tight-fitting lid. Let it sit for 10 minutes or until the bulgur is tender and all of the water is absorbed.
2.
Add the bulgur to a bowl with beans, granulated onion, arrowroot powder, soy sauce or tamari, and cumin and mix well.
3.
Divide the burger mixture into four equal parts and shape each part into a ball. Dredge the balls in the cornmeal, shake off the excess, and press them flat into patties.
4.
Cook the burgers in a nonstick skillet for 5 minutes over medium heat, turn them over, and cook them for 5 minutes more. Alternatively, preheat the oven to 350°F. Bake the burgers on a nonstick baking sheet for 20 minutes. Turn them over gently and bake for another 15 minutes.
5.
Place each patty on the bottom half of a toasted bun and top with the salsa, onion, and avocado.
VARIATION
Use Fresh Herbed Tomato-Corn Salsa (
p. 58
) as a condiment.
MAKES 4 SANDWICHES 
A friend of mine used to make this sandwich as a late-night snack using leftover sauce she had from pasta. I fell in love with it and asked her often where the idea came from to make this delicious sauce into a sandwich—she never told me. This is my interpretation of that late-night snack. I eat it frequently, sometimes on toasted bread, open faced, and sometimes on a bun.
1 medium onion, chopped
1 pound cremini mushrooms
2 teaspoons chopped fresh dill
sea salt and black pepper to taste
1 cup Mori-Nu Silken Lite Firm Tofu or Cauliflower Puree (
p. 64
)
2 tablespoons toasted pine nuts
1 teaspoon freshly squeezed lemon juice
4 lettuce leaves
4 whole grain sandwich buns
1.
Heat a skillet over medium-high heat.
2.
Add the onion and mushrooms and sauté for 5 minutes. Add 1–2 tablespoons of water as needed to keep the vegetables from sticking to the pan.
3.
Add the fresh dill, season with sea salt and black pepper, and set aside.
4.
In a blender, combine the silken tofu or Cauliflower Puree, pine nuts, lemon juice, and a pinch of salt and pepper and puree until smooth and creamy.
5.
Add the tofu mixture to the pan with the mushrooms and mix well.
6.
Place lettuce leaves on the bottom half of each sandwich bun and top with the mushroom mixture. Top with the other half of the bun.
Penne with Fresh Herbed Tomato-Corn Salsa
Moroccan Pasta Salad with White Beans and Sun-Dried Tomatoes
Penne with Red Lentils and Chard
Pasta with White Beans, Pecans, and Tarragon
Pasta with Vegetables and White Bean–Miso Spread
Penne with Thai Tomato-Eggplant Sauce
Penne with Mushroom-Dill Cream Sauce
Scalloped Potatoes with Saffron Cream
Baked Quinoa with Saffron Cream
MAKES 4–6 SERVINGS
I love anything with peanut butter—especially a spoon. I only eat peanut butter as a special treat because of the fat content, and this dish is one of my favorite special treats. This dish, like Almond Noodles (
p. 133
), comes together quickly. If you are cooking for one or two, you can put as much pasta as you want in a bowl, toss it with an appropriate amount of sauce, and save the rest of the sauce for use with the Quinoa–Black Bean Buddha Bowl (
p. 201
) or Thai Pita Pizza (
p. 211
).
1 pound whole grain spaghetti
½–¾ cup Almost Instant Peanut Sauce (
p. 51
)
1 cup chopped fresh green onion
chopped peanuts for garnish
1.
Cook the spaghetti according to package instructions.
2.
Drain the noodles, rinse under cold water, and drain again.
3.
Add the cooked spaghetti to a bowl with the peanut sauce and toss to mix well.
4.
Serve garnished with the chopped green onion and chopped peanuts.
