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Jazzy Vegetarian: Recipes

Lunch Bunch Show #210


Fancy Chickpea Salad

Makes 2 to 3 servings


1 can (15 ounces) garbanzo beans, rinsed well and drained

1 cup minced celery, with tops

11/2  tablespoons fresh chopped parsley 

1/8 teaspoon sea salt

1/8 teaspoon cayenne pepper

1 tablespoon capers, drained, rinsed and minced

½ cup chopped walnuts

3 to 4 tablespoons vegan mayonnaise or unsweetened vegan yogurt, plus more as needed

Put the garbanzo beans into a medium mixing bowl and mash them up using a potato masher. Add the celery, parsley, sea salt and cayenne and continue mashing to combine. Stir in the capers and walnuts. Stir in the vegan mayonnaise 1 tablespoon at a time until desired consistency is reached.

Chill for 2 to 6 hours. Serve as a sandwich spread or serve on a bed of greens, as a main dish luncheon salad.


Avocado and Black Bean Confetti Salad




2 tablespoons extra-virgin olive oil1 tablespoon balsamic vinegar

1 teaspoon dried cilantro

1⁄2 teaspoon sea salt

1⁄2 teaspoon chili powder

1⁄4 to 1⁄8 teaspoon cayenne

1⁄8 teaspoon freshly ground pepper



1 can (15 ounces) black beans, drained and rinsed

1⁄2 cucumber, seeded and cubed

1 cup cherry or grape tomatoes, halved

1 red bell pepper, diced

1⁄2 cup chopped red onion

1 to 2 cloves garlic, minced

1 avocado, cubed

To make the dressing, all ingredients in a small bowl and briskly whisk until smooth and emulsified.

To make the salad, Combine the beans, cucumber, tomatoes, bell pepper, onion and garlic in a salad bowl and stir gently until thoroughly combined. Pour the dressing over the salad and stir gently until the vegetables are evenly coated. At this point, the salad may be covered and refrigerated for up to 3 hours if desired. Just before serving, add the avocado and toss gently.

Episode #210 - Recipe © LAURA THEODORE 2011


Quinoa Tabbouleh



1 1/2  cups cooked quinoa (see NOTE below)

2 tablespoons chopped fresh mint (or 3/4 teaspoon dried)

1 cup chopped fresh parsley

1 tablespoon chopped chives or scallions

½ cup kalamata olives, sliced

3 medium tomatoes, chopped (about 2 1/2 cups)


2 tablespoons olive oil

¼ cup fresh lemon juice

Zest of ½ a lemon

¼ teaspoon sea salt

¼ teaspoon freshly ground pepper

1/8 teaspoon cayenne pepper

Mix all of the salad ingredients together in a large bowl. Put all dressing ingredients into a medium bowl and whisk together until emulsified.  

Pour the dressing over the salad and toss to combine. Chill 2 hours or more before serving.

NOTE: To cook quinoa, start with 1 cup quinoa (rinsed very well and drained) and 2 cups of filtered or spring water. Rinse the quinoa by placing it into a large bowl, covering with cold water, swishing it around with your hands, then draining it in a screened colander. Once the quinoa is placed in the screened colander, run cold water over the quinoa for about 15 seconds.

Put the rinsed quinoa and the water into a medium saucepan. Cover and bring to a simmer over medium heat. Turn the heat down to medium-low and continue to simmer for 15 to 17 minutes or until the liquid is absorbed. Fluff with a fork. Cover again and remove from heat. Let the quinoa sit for 5 to 7 minutes! Chill for at least 2 hours, or overnight, before using in this salad. (Use any leftover quinoa as a side dish for a later meal).

Episode #210 - Recipe © LAURA THEODORE 2011 


 4-Ingredient Leek Soup

Makes 4 servings

1 large bunch leeks (include light green parts), cleaned well and thinly sliced

2 teaspoons olive oil

32 ounces vegetable broth

½ teaspoon all-purpose seasoning

Sauté the leeks in olive oil until soft. Add stock and seasoning. Simmer 10 minutes and serve!

Episode #210 - Recipe © LAURA THEODORE 2011


Banana-Raspberry Sorbet

Makes 2 servings

This refreshing sorbet whips up in just a few minutes in your blender. This fabulous frozen treat makes the perfect close to a festive summer meal!

2 very large frozen bananas

1 cup frozen raspberries

2 tablespoons maple syrup, plus more, as needed

2/3 cup cold sweetened vanilla flavored non-dairy milk (almond milk, soymilk or coconut milk), plus more, as needed

Put all of the ingredients into a blender. Process slowly, adding more non-dairy milk, a tablespoon at a time until the mixture will process. Process on medium-high speed until soft peaks form and mixture is the consistency of a thick sorbet.

Taste and add more maple syrup, if desired.

Serve immediately in pretty parfait glasses or dessert bowls.