Get Stuffed!
By Chef John Beck
Fill up from the inside out with these stuffed veggies and fruit: strong enough to hold their shape during cooking and tasty enough to be a sturdy vessel for loads of delectable flavor.
Start any meal or event with classic Deviled Potatoes (below). For a salad course, scoop into White Bean-Stuffed Tomato Cups. Mac and Cheez-Stuffed Peppers are a gooey main course superstar for the entire family, and Stuffed Eggplant Rolls will wow guests at any dinner party. For brunch or dessert, try sweet and hearty Apples with Cinnamon-Roasted Nuts.
Deviled Potatoes
(Makes 28 appetizers)
14 baby yellow potatoes
One 15-ounce can of chickpeas, drained and rinsed
2 Tablespoons yellow mustard
2 Tablespoons vegan mayonnaise
1 Tablespoon dried parsley
1/2 teaspoon turmeric
1/2 teaspoon black salt (optional, see note below)
1/4 teaspoon cayenne (or less, to taste)
1/4 teaspoon smoked paprika
Fresh parsley and more paprika, for garnish
Boil potatoes for 35 minutes or until soft (poke with paring knife to check softness). Drain and set aside until cool enough to handle.
In a bowl, use a potato masher or fork to smash chickpeas for five minutes until well smashed. Set aside.
Use a fine serrated knife to cut the potatoes in half vertically. Scoop a hole in the potato half with a spoon, and add potato to the mashed chickpeas. Repeat with all potatoes. Add mustard, vegan mayonnaise, and all spices to the potatoes and chickpeas, and mash everything together until it reaches a smooth consistency.
Spoon the mixture into each hollowed potato.
Dash paprika and fresh parsley on top of the finished potatoes. Serve chilled or at room temperature.
Chef's Notes: Black salt, otherwise known as kala namak, isn't actually black in color. It's named for the black volcanic ash which gives it a distinctively sulfuric flavor, similar to scrambled eggs. Black salt is readily found online and in Indian specialty markets, but regular table salt can be used instead.
| Total calories per appetizer: 77 | Fat: 1 gram |
| Carbohydrates: 16 grams | Protein: 2 grams |
| Sodium: 46 milligrams | Fiber: 3 grams |
White Bean-Stuffed Tomato Cups
(Makes 12 appetizers)
6 large tomatoes (heirlooms if possible)
One 15-ounce can white beans, drained and rinsed
One 14.5-ounce can no-salt-added diced tomatoes, fire-roasted or your favorite flavor, drained
1/2 cup deseeded and minced green bell pepper
1/4 cup minced red onion
1/8 cup rice wine vinegar
1 Tablespoon olive oil
1 teaspoon dried oregano
2 cloves garlic, minced
3 sprigs cilantro or parsley, chopped
Salt and pepper, to taste (optional)
12 basil leaves, to garnish
Olive oil, to garnish (optional)
Cut the tops off tomatoes and scoop out the insides of the tomatoes; discard tomato innards and seeds. In a large bowl, gently combine all other ingredients except garnishes together. Use a spoon to fill tomatoes with veggie-bean mixture. Cut in half and garnish with a basil leaf. Prior to serving, drizzle with olive oil, to taste.
| Total calories per appetizer: 76 | Fat: 1 gram |
| Carbohydrates: 13 grams | Protein: 4 grams |
| Sodium: 8 milligrams | Fiber: 3 grams |
Mac and Cheez-Stuffed Peppers
(Makes six peppers, serves 12 as entrée)
6 large bell peppers
1 Tablespoon olive oil
One 16-ounce package macaroni
1 cup plain, unsweetened vegan rice or almond milk
4 cups vegan cheddar shreds (Daiya or Violife preferred)
2 Tablespoons garlic powder
2 Tablespoons Italian seasoning blend
1 teaspoon ground black pepper
1/2 teaspoon crushed red pepper flakes (or to taste)
1/3 cup vegan breadcrumbs, to garnish
Paprika, to garnish
Preheat oven 350 degrees. Cut the tops off of 6 bell peppers and remove seeds. Coat the peppers in olive oil and place in a casserole dish. Bake for 10 minutes, to soften, while prepping Mac and Cheez. Take peppers out, and allow them cool for at least 5 minutes, until comfortable to handle.
Prepare macaroni according to package directions. Drain and set aside.
In a large pot, bring vegan milk to a boil and add vegan cheese. Whisk constantly until there are no shreds. Set heat to simmer and allow sauce to thicken, whisking, for about 5 more minutes. Add cooked macaroni, garlic powder, Italian seasoning, black pepper, and red pepper flakes. Stir to combine.
Spoon Mac and Cheez into the pre-baked peppers. Sprinkle tops with breadcrumbs and paprika. Bake at 350 degrees for another 30-35 minutes until peppers are lightly browned and fully tender. Cut each pepper in half, top to bottom, and serve warm.
Chef's Notes: To make this recipe gluten-free, use gluten-free pasta and breadcrumbs.
| Total calories per serving: 308 | Fat: 10 grams |
| Carbohydrates: 45 grams | Protein: 7 grams |
| Sodium: 366 milligrams | Fiber: 4 grams |
Stuffed Eggplant Rolls
(Serves 4 as entrée)
Stuffing:
1 Tablespoon canola oil
1 small yellow onion, diced
1 medium tomato, diced
3 cloves garlic, minced
Salt and pepper, to taste, (optional)
Warm oil in a large skillet. Toss onions, tomatoes, and garlic in pan and sauté over low heat for about 7-10 minutes until wilted. Set aside.
Tofu Ricotta:
One 16-ounce block soft tofu
1 cup fresh spinach, shredded
1/4 cup nutritional yeast
2 teaspoons dried oregano
Salt and pepper, to taste, (optional)
One 8-ounce can no-added-salt tomato sauce
2 medium-sized eggplants, skin left on
1 Tablespoon olive oil
1 Tablespoon nutritional yeast
Fresh basil leaves, to serve
To make Tofu Ricotta, crumble tofu into a mixing bowl. By hand, mix in spinach, nutritional yeast, oregano, salt, and pepper. Combine with prepared Stuffing and set aside.
To assemble, preheat oven to 350 degrees. Spoon half of tomato sauce on the bottom of a 9- x 13-inch casserole dish.
Thinly slice eggplant by hand or by mandolin longways into 1/4-inch thick slabs. The size of the eggplants will vary, but there will be about 12-15 slabs. Add a spoonful of Stuffing-Ricotta to each slab of eggplant and roll up or fold neatly. Place in casserole dish. Repeat until all eggplant is used and all Stuffing-Ricotta is inside eggplant rolls.
Drizzle olive oil over filled casserole dish and spoon remaining tomato sauce on top. Sprinkle with nutritional yeast. Cover and bake 35-40 minutes until tender and cooked through. Serve warm, sprinkled with slivered fresh basil leaves.
| Total calories per serving: 272 | Fat: 13 grams |
| Carbohydrates: 29 grams | Protein: 18 grams |
| Sodium: 32 milligrams | Fiber: 13 grams |
Apples with Cinnamon-Roasted Nuts
(Serves 6)
6 Granny Smith or other tart apples
1-1/2 cups assorted/mixed nuts (walnuts, pecans, almonds, peanuts)
1 Tablespoon ground cinnamon
1/4 cup organic sugar
2-3 Tablespoons maple syrup
1 Tablespoon vegetable oil
Preheat oven to 375 degrees. Line a baking sheet with parchment paper and set aside.
Put all nuts in a zip-top bag. Crush them with a rolling pin until they are in small, uniformly sized pieces. Pour the crushed nuts into a mixing bowl, add cinnamon and sugar, and stir. Add maple syrup and coat thoroughly until everything sticks together.
Cut the tops off the apples and scoop out the cores with a spoon or apple corer. Lightly brush the insides with oil and pack the cavities with maple-nut mixture.
Place apples on prepared baking sheet and bake for 30 minutes. Allow to cool slightly before serving. If desired, serve with a small scoop of vegan vanilla ice cream or vegan whipped topping.
| Total calories per serving: 335 | Fat: 21 grams |
| Carbohydrates: 37 grams | Protein: 5 grams |
| Sodium: 6 milligrams | Fiber: 6 grams |
Chef John Beck has been vegan for 15 years. Despite cooking in multiple Pennsylvania restaurants, John credits his grandmother's recipes for his main inspiration. He's made a name for himself with comfort foods, like mac and cheese. And even his grandma was impressed with his creations!
