Confetti Couscous Salad (vegan)- Vibrant, Fresh, Super Easy

Been making this recipe from Vegetarian Times for years, and it's a favorite because of its alive, bright flavors. I'd forgotten about it for a while, until the recent heat wave and a need for some easy & nutritious whole foods made me start digging for some dishes that are low-cook, low-kitchen-time, and low cost. This is very similar in ingredients to the Easy Burrito recipe I posted last week, but with a little less cooking!

Use fresh peppers and herbs from the garden or farmer's market! I used a fresh-picked Habanero pepper, which is one of the hottest peppers on the Scoville Heat Scale, and my fingertips burned for hours, literally! We made vegan chocolate chip cookies for dessert after this- try this awesome recipe (I prefer to use another egg substitute- Ener-G Egg Replacer- in place of the applesauce. A bit too cakey otherwise)!



















Confetti Couscous
from Vegetarian Times Issue: June 1, 2000, p.60

Ingredient List

6 servings

1/2 cup diced yellow bell pepper (optional)
1/4 cup finely chopped fresh cilantro
1 small jalapeno pepper, seeded and diced
2 Tbs. olive oil
3 to 4 Tbs. fresh lime juice (2 limes)
1/2 cup diced red bell pepper (optional)
1 tsp. salt
1/2 tsp. ground cumin
1 cup uncooked couscous
15-oz. can black beans, rinsed and drained, or 1 3/4 cups cooked black beans
1 cup cooked fresh (about 2 ears) or thawed frozen corn
1/2 cup diced red onion

Directions

NOTE: Because of my dislike of most raw veggies, I actually saute the peppers for a few minutes before adding to the salad.

In medium saucepan, combine salt, cumin and 1 1/2 cups water. Bring to a boil over high heat. Add couscous, stir and return to a boil. Reduce heat to low and simmer 2 minutes. Remove from heat and fluff with fork. Let stand 5 minutes. Fluff again.

Add beans, corn, onion, bell peppers if using, cilantro and jalapeno. Stir in oil and enough lime juice to give salad a puckery edge. Serve warm or at room temperature.

Easy Bean & Veggie Burritos

This is a throw-in-the-kitchen-sink kind of dish, so be experimental and throw in any leftovers that you think might work. :) We have added sweet potatoes, grilled or steamed veggies, rice, mango, etc.















Measurements are approximate, so adjust to taste. I err on the side of caution here to leave room for correcting mistakes- it's far easier to add more than dilute or reduce. This dish also lends itself to fresh goodies from the garden, like herbs, squash, peppers, lettuce, and tomatoes.


Super Easy Bean & Veggie Burritos (Serves 2)

Ingredients:

olive oil
1 14.5oz can beans, any type, rinsed well
1 medium onion, sliced thin
1 bell pepper, any color, sliced thin
1 c fresh or frozen sweet corn kernels
1/2 - 1 medium zucchini or yellow squash, cut into chunks
garlic clove (or 2 or 3), minced
1 jalapeno or other chile pepper, seeds removed and minced
1-2 T chile powder (start with a little, then increase to taste)
nice pinch of dried cumin
1/2 - 1 T or more juice from fresh lime (or to taste)
salt and pepper to taste
fresh avocado, chopped or sliced
fresh tomato, chopped
fresh lettuce greens, shredded
fresh cilantro, chopped
cheddar cheese, dairy or vegan (I prefer Daiya vegan shreds or Sheese Cheddar)
flour or corn tortillas (I prefer whole wheat)
















Have fresh ingredients chopped ahead of time, as well as lime juice squeezed. Add olive oil to a skillet or wok and heat over medium heat. Toss in onions, peppers, jalapeno, and garlic. Saute until onions are slightly translucent and garlic is browning slightly. Add dried spices and stir a few minutes until fragrant. Add corn and squash, as well as other produce ingredients you may be adding on your own. Stir in beans (and rice, if adding) and heat through. Add lime juice and salt and pepper to taste.























After beans are added, turn oven on to 300 degrees F. Distribute tortillas onto oven rack to warm for a few minutes.

To serve, sprinkle cheese (if using) onto warm tortilla, then layer bean and veggie mixture, fresh lettuce and tomatoes, herbs and avocado.

Eat'em up yum! :)

Vegan Out Loud: Making the Transition to Vegan (or Vegetarian) Easy

I've been vegan for over 11 years now, and it's an ever-evolving process. Having talked to plenty of newer vegans and vegetarians or those thinking about making the switch, folks who express having a hard time with the process express many of the same concerns/issues. Here are a few happy tips to make the journey a little easier, based on my own experiences. :)

I. Make it a fun culinary adventure.

Lots of times new vegans/veggies simply cut out foods that aren’t vegan/veg-friendly without finding nutritious subs, or they view being vegan/veg as ‘cutting out’ foods rather than opening themselves up to a whole new world of culinary delights. There are bunches of ideas that can help it feel like an adventure instead of a sentence!

Take your time to find healthy replacements for the foods you are choosing not to eat. Be open-minded and experiment. Variety is key- the most well-rounded diet is one that incorporates lots of whole foods and lots of color! Making sure to eat all sorts of different foods is a great way to get all your nutrients. Try different brands/types of cheese/milk/protein substitutes sold in stores before deciding it all sucks. Ask other veggies about brands/products to try. Buy/borrow cookbooks and be adventurous. Set the goal to try one new food every week. Find delicious replacements for your favorite non-vegan/veg dishes. Have fun with vegan baking (including finding healthful ways to reduce fat and sugar without sacrificing taste and texture). Make eating exciting by trying new foods, new markets, and new restaurants that are a good fit for your veg lifestyle.

I find it really helpful to a) to stock up on frozen/processed food options for whenever I don’t feel up to or have the time for cooking; b) find a small collection of easy vegan/veg recipe favorites that I use again and again; and c) making larger amounts of favorite recipes and freezing some for meals in a pinch. Sticking with what works is always good advice.

Two of my favorite cookbooks in the fab Vegan With a Vengeance series by Isa Chandra Moskowitz. Also check out her site, PPK!

III. Becoming vegan/veg doesn't have to happen overnight. Take it Slow.

Making the switch to being vegetarian or to being vegan doesn't have to be cut and dry or cold turkey, which can be hugely overwhelming to the point of making it seem impossible! Start by reducing/eliminating one non-vegan/veg food a week or month, perhaps. Or start by eating one all-vegan/veg meal a day/week and move toward two and then three and then all, over time. Making small goals makes the switch feel manageable, and accomplishing each little goal is encouraging and empowering, keeping us moving toward the larger goal!

Be patient with yourselves! I promise eating veg will become second nature and you won't think about how to eat healthy at all after a while. In the meantime, give yourself time to adjust. Some people feel energetic and inspired and awesome when they first make the switch. Some feel sluggish or get stomach/digestive issues, or get discouraged because they don't feel amazing right away or it's not as easy as they'd expected. Usually all it takes it is some playing around with foods and nutrients (i.e., more or less protein or carbs, different amounts of soy or sugar or wheat) or getting used to suddenly eating lots more fiber. :P ;)

I also suggest these same steps if you are trying to make broader lifestyle changes in becoming vegan/veg, like not wearing animal fibers/leather in clothing or eliminating use of products that tested on animal. Take your time. Make small changes. Take baby steps. Allow each change to take hold and settle before adding another.

IV. Educate yourself.

Success really is more likely when starting the journey loaded with knowledge, prepared for challenges, and with eyes wide open. Do your research, and take notes on things like what a well-balanced vegan/veg diet looks like, common challenges you may encounter, and tips on making the transition easier. Learn about all the reasons people have for going veg. Read. Read more. And keep reading (check out the resources on the EtsyVeg and Vegan Etsy blogs). Subscribe to magazines or newsletters that keep being vegan/veg relevant and new (my favorite is VegNews).

Joining up with other vegans/vegetarians is a super way to find support, ideas, and guidance. Even after being vegan for 11 years, I continue to learn so much from other veggies- there's so much knowledge and wisdom that we collectively have to share. Connect with local or online groups that provide resources and info to support a healthy vegan lifestyle. Find a community, whether virtual (check out this one) or locally, that supports one another on the vegan journey. Be open with your struggles- chances are very likely that someone else has been there or has known someone who has. Ask questions. Ask more questions. Stop by local natural foods stores or co-ops and browse their book selection, peruse food options and supplements, and use employees as a resource. And keep reading. And keep asking questions. And keep reaching out.

I. Let go of the "Shoulds".

You will likely hear lots of them along the way. Vegans/vegetarians shouldn't eat this/wear that/use this/say that/do this/be that way. Those voices are hard to get rid of sometimes, but try to let them go and find your own answers. Using another person's standards for whether or not you are "measuring up" to being a *true* vegan (whatever that is) is a sure way to sabotage your own accomplishments, your own voice, your heart and what you find meaningful, and finding your own identity as a vegan/vegetarian. Likewise, being another persons "should"er is not helpful to either of you.

Don't judge yourself. Going vegan/vegetarian doesn't have to be forever if you don't feel healthy or "right" after you've had some time to adjust. Having a 'slip' and indulging in something with eggs or dairy doesn't make you a 'bad vegan'. It doesn't have to be an all or nothing thing.

Veganism/vegetarianism is a different journey for everyone. We each fall along a spectrum of lifestyle choices and have a unique and complex set of reasons for traveling on the path. And that often changes as time goes on and life unfolds. Along the way, especially when meeting others on the path, you're bound to encounter a bazillion judgments about what being vegan/veg should/shouldn't look like and be about. Those judgments are not helpful, and have a tendency to create inside of us all sorts of pressures and "shoulds" and "should nots" about our own vegan/veg journey, including a harsh inner critic. This can be a controversial view, but forget about what others are saying that living a vegan/veg lifestyle is and is not, and find within your Self what it means for *you*.

V. Return to whatever motivated you to become vegan in the first place.

Stay in touch with the reasons you became/are becoming vegan/vegetarian to stay focused. Whether it's for health, weight maintenance, ethics, spiritual or religious reasons, compassion for animals and the planet, or any combination of these, connecting again and again with that motivation is a great way to refocus, re-energize, and re-center to make the path ahead a little easier. Get active with an animal or health- related veg cause in some capacity, whether online or local; follow the blogs and websites of like-minded individuals and organizations; and check out animal rights and veg websites for links to articles and other resources.

For me, staying focused means doing things like staying informed about animal rights and the negative impact non-veg lifestyles perpetuate on the environment. A friend of mine keeps a picture of a sweet baby cow with her to look at when she feels tempted to indulge in ice cream at her favorite shop. Reflecting on the enormous positive impact being vegan/veg has on oneself, the planet, etc. makes the difficulties seem more surmountable. It's so worth it! And it gets easier all the time... :)


Note: Another difficulty mentioned about the switch to being veg is the notion that it's more expensive than eating a non-veg diet. Check out this great little article on eating Vegan on the Cheap on the Hungry Hungry Veganos blog!