Plant Based U

Fat-Free and Low Fat Vegan Plant Based Recipes

Tempeh

Engine2 Inspired Tempeh Mushroom Panini Melts

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I was watching Engine 2 Kitchen to the Rescue on Netflix the other day and got a hankering for a homemade panini melt like Rip was showing in the recipe section of the film. This recipe is DELICIOUS! I’m definitely going to be making this regularly because the combination of mushrooms and caramelized onions is one of my favorites.

Hummus is a great cheese-free way to make an ooey gooey panini melt because it adds some nice flavor and moisture to it and gets all melty when heated. So make sure to slather it on thick! For a healthier oil free version of hummus be sure to check out my recipe link below.

This is an adaptation of Engine2’s recipe and I’ve added more ingredients to the panini.  🙂

Vegan Hummus Mushroom Tempeh Panini Melts

Makes 2 panini

Ingredients:

4 slices whole wheat bread (look for oil free) *use GF if desired
low fat hummus (see my recipe)
4-6 strips of tempeh (I used sesame garlic tempeh)
6-8 oz mushrooms, sliced
1 slice of onion cut into strips
1 tsp soy sauce or gluten free tamari
1 tsp maple syrup *optional
handful of baby spinach
2 pieces of fresh cilantro

Directions:

1. In a small non stick pan, cook the tempeh strips over medium heat until lightly browned on both sides. Set aside. (You do not need any oil.)

2. Sauté the mushrooms and onion slices in a non-stick pan in soy sauce and maple syrup for 5-6 minutes until soft. Set aside.

3. Spread all 4 slices of bread with a thick layer of hummus (you don’t want it to be too dry!) and top 2 slices with tempeh, mushrooms and onions. Lay some spinach leaves on top and sprinkle on a few bits of cilantro. Top with the other slice of bread.

4. In a non stick or cast iron skillet place the sandwiches one at a time over medium low heat. Top with something heavy such as a cast iron skillet, pot or plate with a weight on it. Cook on each side for 3-4 minutes until browned being careful to not let them burn. *Alternatively you can use a sandwich press (cut it in half first) or a panini press and cook for 4-5 minutes.

place the sandwich on a non stick pan with something heavy on top of it

*Or use a sandwich maker or panini press and close the top down on the sandwiches

5. When done slice in half and serve.

panini made in the sandwich maker

panini made in the pan with weight on top

Variations:

If you don’t want to include the tempeh, feel free to leave it out. I like adding it so it’s a little higher in protein and more filling.

You can also mix up your panini by using a different flavored hummus, adding roasted bell peppers, jalapeños, artichokes or smoked tofu instead of the original ingredients.

What’s your favorite vegan grilled sandwich or panini?

Super Protein Packed Spinach Salad With Quinoa, Chickpeas and Creamy Orange Hemp Seed Dressing

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I think it’s time for more salads. Yes, sometimes you can get tired of the same old ones, so I wanted to create a better recipe that was all around tasty, just like you’d find at a vegetarian restaurant.

All salads are not created equal of course… sometimes you just eat one because they’re good for you and you feel you’re “supposed to”. Other times you might have a delicious and gourmet salad at a restaurant, but it’s not really on the healthy side as it’s loaded with things like feta cheese, creamy dressing, bacon, battered chicken strips etc. If you’re vegan you may have a love/hate relationship with eating salads at restaurants.  Sometimes they are ok but often they don’t have many ingredients in them so you can have a rather small meal and let’s face it vegan salad dressing options at restaurants flat out SUCK.



Never fear, I am here to bring to you…

THE ONE SPINACH SALAD TO RULE THEM ALL!

This salad is so good that you will actually crave more of it… You might even gets your kids or husband begging for it regularly. In fact I would bet that any vegetarian restaurant would be thrilled to have my super spinach salad on their menu.

What’s the secret to an amazing salad? Well several things, first picking delicious ready-to-go  ingredients that go well together, second that are healthy and lastly and more importantly are satisfying and filling but without all the guilt! (And it doesn’t hurt to top this salad off with my killer Creamy Orange Hemp Seed Dressing either).

I am NOT a fan of store bought dressing. In fact I despise it. If you’re in North America like I am you know there is often an ENTIRE wall of salad dressings at the grocery store. And yet still picking out a dressing that is tasty, healthy and you don’t get tired of is really hard.

Could it be that your taste buds are smart enough to know your body shouldn’t be consuming the same oily, vinegary, high fructose corn syrupy dressing all the time?



That may well be… Even just reading the ingredients in most salad dressings is enough to make me want to gag. Where’s the real ingredients and real flavour?

Well your salad dressing problem is solved! I guarantee that you’re going to love this protein packed spinach salad. I know it’s definitely going into my weekly lunch menu for myself. And my Creamy Orange Hemp Dressing is very delicious and will complement it perfectly.

BTW did I mention the dressing is also completely oil free? (Your pants should be rejoicing right now!)

Eat To Live fans will be happy to know that this is a Dr. Fuhrman style salad packed with nutrient dense ingredients that will curb your appetite and stimulate weight-loss as well.



Let there be salad:

Super Protein Packed Spinach Salad With Quinoa, Chickpeas, Tempeh and Cranberries

Serves 1

Ingredients:

2-3 cups packed baby spinach
1/4 cup cooked quinoa (see my post here on how to cook quinoa)
1/3 cup cooked chickpeas (I used Eden Organics)
2 strips of cooked tempeh (I used Sesame Garlic Marinated Tempeh) or smoked tofu (optional)
1/4 cup shredded carrot (store bought is fine)
1 tbsp dried cranberries (I used apple juice sweetened ones)
small handful of micro greens or sprouts

Directions:

Arrange salad ingredients into a large bowl and garnish with micro greens or sprouts as desired. Top with dressing.



Raw Vegan Creamy Orange Hemp Heart Dressing:

Serves 2

Ingredients:

1/3 cup fresh orange juice from 1 medium orange (use sweet oranges)
1 1/4 tsp apple cider vinegar
2 1/2 tbsp hemp hearts/seeds (sub sesame or tahini if you can’t find)
1 tsp fresh ginger
2 small dates pitted and chopped (soaked if you don’t have a Vitamix)
1/8 tsp Herbamare or salt

Directions:

Place all ingredients in Vitamix or blender and blend until smooth. Taste test and add more ginger, vinegar or salt if desired. Blend again.

Yields 1/2 cup of dressing. Best used within 3 days due to the nature of raw ingredients.

Variations:

You can add a plethora of other ingredients into your protein packed spinach salad such as tomatoes, cucumbers, apple slices, other dried fruits, etc. What really makes this salad filling is the addition of quinoa and chickpeas, so it’s also a great salad to take to work without needing a giant salad container.



What’s your favourite dressing for spinach salad? 

Like this recipe? Get more here.