Cauliflower & Chickpea Enchiladas

We have seen a lot of New Year’s resolution posts on our social media accounts, and one of the most common food goals people are talking about is the desire to eat more plant based. Eating plant based has a number of benefits for our bodies and the environment; including a reduced carbon footprint and greenhouse emissions. Our mom eats mostly plant based and we will never forget when she ordered the surprise vegetarian dinner at a steak house only to have a bowl of pasta served to her. We view cooking plant based meals as a fun challenge; we like to experiment with new ingredients and flavors and not just replace meat with pasta or other empty carbs. When we have a successful dish like these enchiladas, we don’t even miss the meat.

Cauliflower & Chickpea Enchiladas

  • Servings: 4
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A plant based recipe that everyone will love. These enchiladas are so delicious we promise you won’t be distracted they are vegetarian.

Ingredients

  • 1 head of cauliflower, stem removed and florets chopped into bite sized pieces
  • 4 tbs olive oil, divided
  • 1/2 yellow onion, diced
  • 2 chipotles in adobo, minced
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 can chickpeas, drained
  • 1/3 cup sour cream
  • 1/4 cup water
  • 1 cup frozen corn, thawed (we love Trader Joe’s frozen roasted corn)
  • salt and pepper to taste
  • 4 large burrito-sized torillas
  • enchilada sauce (anywhere from 10 – 16 oz)
  • 1 cup shredded Mexican cheese blend
  • chopped green onions, for garnish (optional)

Directions

  1. Preheat the oven to 400 degrees.
  2. Drizzle the cauliflower with 2 tbs olive and season well with salt and pepper. Lay the cauliflower in an even layer and bake in the oven for about 20 minutes, or until the cauliflower is roasted and fork tender. Leave the oven on and reduce the head to 350 degrees, as you will need to bake the enchiladas after they are assembled.
  3. While the cauliflower is cooking, heat a large saute pan over medium-high heat. Add the remaining olive oil and onion to the pan. Cook for about 4 minutes, or until the onion starts to caramelize. Add the chipotles in adobo, cumin, coriander to the pan; mix to combine and let the spices toast on the bottom of the pan.
  4. Add the chickpeas, sour cream, and water to the pan. Stir to combine and cover. Cook on medium heat for about 5 minutes to soften the chickpeas. Remove the lid and mash half the chickpeas with a potato masher or a large fork. Add the corn and gently fold in the with a spatula to combine. If the cauliflower has not finished cooking by this point, remove the pan from the heat until the cauliflower is cooked. When the cauliflower is roasted and tender, to the pan and mix everything well to combine.
  5. Lay the four tortillas onto your counter top or cooking space. Divide the cauliflower mix amongst the four tortillas. Do the best you can to roll them into burritos.
  6. Spray a pyrex baking dish with cooking spray. Use a spoon to layer about 1/3 cup of the enchilada sauce onto the bottom of the baking dish. Add the four burritos to the pan in an even layer. Top the burritos with the remaining enchilada sauce and sprinkle with the shredded cheese. Spray a piece of foil with cooking spray and cover the baking dish. Bake in the oven for 20 minutes, the first 15 minutes covered in foil and the last 5 minutes uncovered to let the cheese get melty and bubbly. Top with green onions, cilantro, or avocado if you wish and serve immediately.


Vegan(ish) Mexican Sweet Potato Grain Bowls

We are back with another fun vegan(ish) recipe! We say vegan(ish) because we did add cheese to this recipe, but it can easily be omitted or substituted with a vegan alternative. One of the keys to eating vegan is attempting to reject the traditional concept that a meal needs to be “a protein, carb, and veggie”. It’s easy to feel stuck trying to fit that mold. Instead, we try to focus on changing the terminology to eating “plant-based”, where a meal can be made up of a bunch of different vegetables. This recipe has a bunch of different veggies and proteins that we bring together with a kick-ass, cilantro lime vinaigrette. These bowls are filling and really tasty; so much so that we promise that when you eat it you won’t be missing the meat.

Vegan(ish) Mexican Sweet Potato Grain Bowls

Makes: 4 servings

Prep Time: 30 minutes Total Time: 45 minutes

Ingredients for the Bowls:

  • 2 medium-large sweet potatoes, scrubbed and chopped into bite-sized pieces
  • 1 1/2 cups mixed grains (we used brown rice and farro but use what you have)*
  • 1 can chickpeas, rinsed and drained, patted try with paper towel
  • 1 tbs chili-lime seasoning (Tajin), divided
  • 3 tbs olive oil
  • 4 cups arugula
  • 1 avocado, quartered
  • 1/2 cup cotija cheese (you can leave this off if you want the recipe totally vegan)
  • 1/4 red onion, thinly sliced
  • salt and pepper to taste

Ingredients for the Dressing:

  • 1/2 cup vegetable oil
  • juice of two limes
  • 1/2 cup packed cilantro
  • 1 tbs honey
  • 1 tsp cumin
  • 1 large clove garlic
  • salt and pepper to taste

Directions:

  1. Preheat the oven to 400 degrees.
  2. Lay the sweet potatoes on a cookie sheet. Drizzle with 2 tbs olive oil and 2 tbs of the chili-lime seasoning. Toss to coat. Lay in a single layer and bake in the oven until tender, about 30 minutes.
  3. While the sweet potatoes are cooking, cook the grains. Heat 3 cups of water to a boil and add the grains you are using with a pinch of salt. Cook until tender, about 30 minutes.
  4. Prepare the chickpeas by laying them on a second cookie sheet. Drizzle 1 tbs olive oil and the remaining 1 tsp chili-lime seasoning over top. Toss to coat and lay them back in a single layer. When the sweet potatoes have cooked for about 20 minutes, add the chickpeas to the oven. Cook for the remaining 10 minutes with the sweet potatoes.
  5. While the chickpeas are cooking, prepare the dressing. Combine all of the dressing ingredients in a small blender. Blend until smooth and season to taste with salt and pepper.
  6. When the grains, sweet potatoes, and chickpeas have finished cooking, prepare the bowls for serving. Layer 1 cup arugula, 2/3 cup of the mixed grains, and 1/4 of the sweet potatoes in each of four bowls. Top each bowl with approximately 1/4 cup chickpeas, 1/4 of an avocado, a few slices of red onion, and 2 tbs of crumbled Cotija. Divide the dressing among the bowls and serve immediately.

**You can buy frozen, pre-cooked brown rice or quinoa and save a step by just reheating to serve.


Semi-Homemade Vegan Burrito Bowls

Tuck’s dad watched the documentary “Game Changers” on Netflix a few weeks ago and has been trying to eat vegan as much as possible since. Inspired by our usual Chipotle order, we made these tofu burrito bowls. We love the taste and texture of the tofu – it is loaded with spices and crumbled to resemble taco meat.This recipe falls into the semi-homemade category because we have purchased a majority of the burrito bowl toppings pre-made at the grocery store. We have included a recipe for the black bean and corn salsa, but you can purchase a similar product at the grocery store if you want to skip that step as well. Thanks to these grocery store helpers, this recipe comes together in under 30 minutes and is a healthy, filling recipe for a weeknight dinner. 

Semi-Homemade Vegan Burrito Bowls 
Makes: 4 servings 
Prep Time: 30 minutes    Total Time: 30 minutes 

Ingredients for the Burrito Bowls: 

  • 1 box firm tofu
  • 1 packet taco seasoning 
  • 1 package cilantro lime Right Rice (can sub pre-cooked brown rice) 
  • pico de gallo 
  • guacamole (you can use our recipe or buy it pre-made from the store!)

Ingredients for the Corn & Black Bean Salsa 

  • 1 can black beans, rinsed and drained 
  • 1 large ear of corn, kernels removed 
  • juice of 2 limes 
  • 1/4 red onion, diced 
  • 1/2 cup lightly packed cilantro 
  • 1/4 cup vegetable oil 
  • 2 tsp cumin 
  • salt and pepper to taste 

Directions: 

  1. Preheat the oven to 400 degrees. 
  2. Remove the tofu from its packaging and drain any excess water. Use paper towel or a kitchen towel to press the tofu and remove as much liquid from it as you can. Crumble the tofu and put it onto a cookie sheet, sprayed with cooking spray. Season the tofu well with taco seasoning, using your hands to coat well. Bake in the oven for 20-25 minutes, or until it is crispy but not dry. 
  3. While the tofu is cooking, cook the Right Rice according to package directions. It will take about 12 minutes to cook once you bring the water to a boil. 
  4. While the Right Rice is cooking, make the black bean and corn salsa. Gently mix all of the ingredients in the salsa (black beans – cumin) together in a large mixing bowl. Season to taste with salt and pepper.  
  5. Assemble the burrito bowls. Divide the Right Rice, tofu, and black bean salsa evenly amongst four bowls. Top with guacamole, pico de gallo, and any of your other favorite taco bowl ingredients. 

Crispy Chickpea Grain Bowls

Tuck’s family has been on the road for about six weeks now, moving apartments every two weeks because baseball season likes to keep us on our toes! Part of the challenge of “settling” somewhere, even though we don’t know how long we are staying for, is buying the correct amount of groceries. If we buy too much we might have to throw away perfectly good food that just won’t make the drive. If we buy too little we are eating out every meal which gets expensive and old after a few days. 

To try and balance out these problems we try to make meals that mix the perfect amount of fresh ingredients with pantry ingredients that we have on hand. This grain bowl uses farro and chickpeas from the pantry and arugula, onion, and parmesan cheese to freshen things up. We’ve tossed the bowl ingredients with a creamy, garlicky lemon vinaigrette that gives some zing to ingredients that seem a little plain on the outside. What started as a solution to a packing problem is now a bowl we will have on repeat all summer long. 

Crispy Chickpea Grain Bowl 
Makes: 2 entree servings 
Prep Time: 30 minutes    Total Time: 45 minutes 

Ingredients For The Salad: 

  • 1 cup uncooked farro 
  • 4 cups lightly packed arugula 
  • 1/4 red onion, thinly sliced 
  • 1/3 cup parmesan cheese, cut into thin chunks  

Ingredients For The Chickpeas: 

  • 1 can chickpeas, rinsed and drained 
  • 3 tbs olive oil 
  • 1 tsp cumin 
  • 1 tsp garlic powder 
  • 1/2 tsp red chili flakes 
  • salt and pepper to taste

Ingredients For The Dressing: 

  • 1/3 cup olive oil 
  • juice and zest of 1 lemon 
  • 1 large clove garlic, minced 
  • 1 tbs mayo 
  • salt and pepper to taste 

Directions: 

  1. Heat a medium pot with 2+ cups water. Cook the farro according to package directions (anywhere from 10-30 minutes). If you have excess water, drain the farro and fluff it with a fork to cool it down. 
  2. While the farro is cooking make the dressing. Whisk the olive oil, lemon zest and juice, garlic, and mayo in a small mixing bowl. Season to taste with salt and pepper and set aside. If you are making the salad in advance refrigerate the dressing until you are ready to use. 
  3. After the dressing make the chickpeas. Make sure the chickpeas are drained and rinsed well. Gently pat them dry with paper towel or kitchen towel. Heat a large saute pan over medium-high heat. Add the 3 tbs olive oil and let it get hot before adding the chickpeas. Add the chickpeas, cumin, garlic powder, and red chili flakes. Season the chickpeas with salt and pepper and give everything a good toss to coat. Cook the chickpeas for about 5 minutes- they should be crispy but not rock hard. Remove the chickpeas from the pan onto a paper towel to keep them crispy and drain any excess oil. 
  4. Once all of the ingredients are prepped it’s time to make the bowl! Layer about 3/4 cup of farrow and 2 cups of arugula into each of two bowls. Add a bit of the dressing and toss. Top the bowl with the chickpeas, red onion, parmesan cheese, and the rest of the dressing. Serve immediately. 

Spring Risotto with Carrot & Asparagus Salad

On top of everything else in the world making us feel a little crazy, nothing can ever beat Denver weather. On Saturday we were in shorts and t-shirts getting sunburned and by Sunday morning the ground was covered in snow. During this time of year, we like to have meals that can help us transition with the weather and this Spring Risotto does just that. The warm, cheesy rice makes the dish feel warm and savory while the carrot and asparagus salad adds a much needed cooling crunch to the dish. Hopefully you are in better weather than us, either way we know this dish will satisfy.

risotto recipe, spring risotto, spring and pea risotto, rice

Spring Risotto with Carrot & Asparagus Salad 
Makes: 4 servings 
Prep Time: 10 minutes    Cooking Time: 35 minutes      Total Time: 45 minutes 

Ingredients for Risotto: 

  • 2 tbs butter 
  • 1/2 cup white onion, small dice
  • 1 shallot, minced
  • 2 cloves garlic, minced
  • 2 cups Arborio rice
  • 6 cups warm chicken stock
  • 1/2 cup white wine
  • 1 cup fresh peas (or frozen peas thawed) 
  • 1/2 cup + 2 tbs shaved Parmesan cheese
  • salt and pepper to taste 

Ingredients for Carrot Salad: 

  • 6 stalks asparagus, chalky ends removed 
  • 2 large carrots, peeled 
  • 2 tbs olive oil 
  • juice and zest of 1 lemon  
  • 1 tbs fresh dill, minced 
  • 1 scallion, cut on the bias into thin strips 
  • salt and pepper to taste 

Directions: 

  1. Start by making the carrot salad: use a vegetable peeler to create thick ribbons of asparagus and carrot. Toss them in a medium mixing bowl with the olive oil, lemon juice and zest, and dill. Season to taste with salt and pepper and set aside. 
  2. To make the risotto, heat a large, deep pan over medium high heat. Add the butter to the pan along with the onion, shallot, and garlic. Saute for 2 minutes or so. Add the rice to the pan and cook another 4-5 minutes, or until the rice begins to caramelize and smelly nutty. Add the wine to the pan and stir with a wooden spoon until it is absorbed. Begin adding the chicken stock, 1 cup at a time, and stirring with a wooden spoon until it is completely absorbed before adding another 1 cup. It will start to look very velvety and expand quite tremendously. 
  3. When you add the final 1 cup of chicken stock, add the 1/2 cup Parmesan cheese and peas to the pan. Stir to combine everything and season with salt and pepper to taste. Serve in a large bowl with the remaining 2 tbs Parmesan and carrot salad on top. 

Detox Bowls

After a long weekend of carb overload, it’s time to get the week back on track. We love a good “bowl” recipe at Tuck & Tate. We often find tasty flavor profiles and use what we have in the house to make it a weeknight dinner or lunch to take to work. This recipe is exactly like that. Take what you like of this recipe and change the things that don’t do it for you. If tofu makes you cringe, use a roto chick or leftover turkey if you’re still holding on strong with Thanksgiving leftovers. Here we talk you through making each of the ingredients from scratch, but if you don’t have time for that during the week, buy frozen cooked quinoa/ brown rice or pre-cooked beets in the salad section at the grocery store to expedite your cooking process. Keep the dressing recipe because that stuff is the bomb. It goes with literally anything you choose to put in the bowl and will keep all of your healthy eating dreams alive for another day. 

Detox Bowls 

Makes: 4 servings  

Prep Time: 35 minutes     Total Time: 35 minutes 

Ingredients for Bowls: 

  • 1 package firm tofu 
  • 1 tbs garlic powder 
  • 3 tbs olive oil 
  • 2 sweet potatoes, cut into french fry wedges 
  • 3 large beets, peeled and cut into large, bite-sized pieces
  • 6 cups kale 
  • 2 cups quinoa 
  • 2 avocados, sliced 
  • 1/2 small red onion, cut into thin strips 

Ingredients for Dressing: 

  • 1/2 cup olive oil 
  • 2 cloves garlic, minced 
  • 3/4 cup packed fresh herbs- use what you have on hand, we used parsley 
  • zest and juice of one lemon 
  • salt and pepper to taste 

Directions: 

  1. Preheat the oven to 375 degrees. 
  2. Cut the tofu into large, bite-sized pieces. Put the sweet potato wedges and tofu onto a cookie sheet. Drizzle with 2 tbs of the olive oil and garlic powder and season with salt and pepper. Put the beets into a pouch of foil so that they can be completely covered during the cooking process. Drizzle with the remaining olive oil and place on the sweet potato cookie sheet. Cook for 25 minutes. 
  3. While the hearty vegetables are cooking, cook the quinoa. Bring two cups quinoa to a boil in a sauce pan with 4 cups water. Simmer on high until cooked through. If you end up with extra water, drain through a sieve as you would pasta. 
  4. Make the dressing. Combine all of the ingredients for the dressing. You can do this by hand or with a small mixer. The winner in the battle of man power over dishes to wash is up to you. Season to taste with salt and pepper.
  5. Assemble the bowl by layering the ingredients in the bowl. We usually start with the kale and quinoa and work our way through the ingredients. Drizzle with dressing and enjoy!