Chickpea Sandwich

 

In a bowl:

15 oz drained chickpeas - mash with a potato masher so there is still some texture - do not blend

1/2 apple - core and cut into at least four pieces - use cheese slicer to get thin slices

2 ribs of celery - use potato peeler to get rid of some of the threads, then use cheese slicer to get thin slices

In another smaller bowl:

2 tablespoons light miso

2 tablespoons dijon mustard

1 tablespoon Trader joe's Organic Toasted Sesame Dressing  **

splash worcester sauce

1-2 tablespoons rice vinegar

Taste to be sure things taste right!

Combine the two bowls to create the filling!

Makes three sandwiches with no leftovers.

Serve on toast (Dick's whole wheat)

spread low ft mayo on one or both sides

top one side with spinach leaves

Add filling and put the remaining toast to create the sandwich.

I cut each in half and served with two long slices pickle slices.  Very good!

Also had 3 carrot sticks per person.

Inspired by: Dr Neal Barnard's Cookbook for Reversing Diabetes, Tu-No Salad, page 97

His recipe for 2 servings instead of my 3 servings.  

Replacements/changes:

Used 1 tablespoon Trader Joe's Organic Toasted Sesame Dressing (instead of 1 tablespoon tahini)

Used 1 tablespoon rice vinegar (instead of 1 tablespoon red wine or apple cider vinegar)

Did not have 1/2 teaspoon coconut nector

Did not have 2 tablespoon if minced cucumber

Did not add 1/8 teaspoon sea salt

Did not add freshly ground black pepper

Did not add 2 tablespoons of water

Did not mince apple or celery, instead used cheese slicer to get thin pieces.

Did not use a food processor to pulse the chickpeas, instead I mashed by hand

Disregarded his suggestion to substitute minced bell pepper or just 1 tablespoon of minced green onions for the celery, cucumber or apple.

Make oil free tahini

https://simple-veganista.com/homemade-tahini/

Nutrition Facts

Serving Size .3 tablespoon

Amount Per Serving
Calories		34
Math to change from 2 tablespoons to .3 tablepoons.  I left the vitamins at 2 tablespoons*
Total Fat .4g
	Saturated Fat .4g
Cholesterol 0mg
Sodium .6mg
Total Carbohydrate 1.4g
	Dietary Fiber .7g
	Sugars 0.016g
Protein 1.06g
Vitamin A0% Calcium27% Iron29% Vitamin D0% Magnesium30% Potassium4% Zinc25% Phosphorus18% Thiamin (B1)24% Riboflavin (B2)7% Niacin (B3)10% Vitamin B617% Folic Acid (B9)9% Vitamin B120% Vitamin E1% Vitamin K0%

** Trader Joe's Organic Toasted Sesame Dressing has 130 calories, 13 grams of total fat, and 4 grams of total carbohydrates per 2-tablespoon (30 mL) serving.  I used 1 tablespoon to make the three sandwiches.  From: https://www.myfooddiary.com/foods/7458091/trader-joes-organic-toasted-sesame-dressing?q=.3

Trader Joe's

Organic Toasted Sesame Dressing

Nutrition Facts

Serving Size

 tbsp

Amount Per Serving

20

Calories

% Daily Value*

3%

Total Fat 2g

1%Saturated Fat 0.2g

Trans Fat 0g

0%

Cholesterol 0mg

1%

Sodium 30mg

0%

Total Carbohydrate 0.6g

0%

Dietary Fiber 0g

Total Sugars 0.5g

1%

Includes 0.5g Added Sugars

Protein 0.1g

0%Vitamin D 0mcg

0%Calcium 0mg

0%Iron 0mg

0%Potassium 0mg

0%Vitamin A 0mcg

0%Vitamin C 0mg

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

0.6 Net Carbs Per Serving

Tofu Chocolate Pudding or Ice Cream

Tofu Chocolate Pudding or ice cream

Adapted from: https://traditionalplantbasedcooking.com/vegan-chocolate-pudding/

Ingredients

• 1 container silken or soft tofu
• 3 - 5 tablespoons cocoa powder (or less)
• 4 tablespoons maple syrup or other sweetener
• 1 tablespoon vanilla extract
• 2 tablespoons water
• Optional toppings: Berries, bananas, and/or non-fat whipped cream with or without cinnamon

July 2026: Made without cocoa - instead blended in a ripe banana!  The water then is not needed, already results in a loose pudding.

Procedure

1. Combine the ingredients until smooth in a blender or food processor OR CAN WHISK BY HAND
2. Portion into four containers
3. Okay to eat right away, but nicer after refrigerated for an hour or so (or freeze)
4. Add toppings

Toni Okamoto’s Sopa de Fideo

 Toni Okamoto’s Sopa de Fideo

This recipe is from Forks Over Knives Reprint of Toni Okamoto’s cookbook Plant-Based on a Budget: Quick & Easy.
https://www.forksoverknives.com/recipes/vegan-soups-stews/toni-okamotos-sopa-de-fideo/

Makes 2 servings      Preparation Time: 10 minutes      Cook Time: 10 minutes 

INGREDIENTS:

• ½ medium yellow onion, diced

• 3 medium garlic cloves, minced

• 1 small zucchini, diced

• 1 (7-ounce) package whole wheat angel hair pasta, broken into small pieces

• 2 Roma tomatoes, diced

• 1½ teaspoons ground cumin

• 5 cups vegetable broth

• 1 (8-ounce) can tomato sauce

Traditionally, the broth is made by blending fresh Roma tomatoes, but I use canned tomato sauce because I learned to make it that way—and because I don’t want to have to wash the blender! I then stir in a couple of diced fresh tomatoes for extra flavor and texture. 

Directions:

1. In a medium saucepan, heat ¼ cup water over medium-high heat. Sauté the onion and garlic in it for 1 minute. Add the zucchini and (uncooked) pasta and sauté until the noodles turn very light brown, 1 to 2 minutes. 

2. Add the tomatoes, cumin, broth, and tomato sauce and stir until thoroughly combined. 

3. Bring to a boil, cover with a lid, reduce the heat to low, and let simmer until the pasta has softened, about 10 minutes.

Nutritional Information:

Per serving (1/2 of recipe): 482 calories, 

98 g carbohydrates, 18 g protein, 2.6 g total fat, 0.4 g saturated fat, 

0 g cholesterol, 406 mg sodium, 7.8 g fiber, 15 g sugar

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Delicious! Have made three times, but forgot to post it here. Works great with the pans I have.